Hank's Big Adventure

Mike Boyle's "Realist's Guide to Holiday Eating"

2009-12-09T05:24:00.001-08:00

#1- EAT LESS. This is the top tip. Eat less at breakfast, lunch and dinner. Remember, we don't need 4-5 meals a day, we need 4-5 feedings a day.
#2 Plan to Fail- as above, don't eat normally if you know you are going to attend a party. Eat sparingly during the day leading up to a party.
#3- Plan to Fail Part 2- get extra workouts in. Expend more calories in anticipation of taking in more calories.
#4- Forget all the stuff about sparkling water and celery. Just decrease your intake on "party" days and up your activity.
#5- Eat protein. Protein is filling and satiating. Better to eat chicken wings than chips in the mad, mad world of holiday parties.

BOTTOM LINE JUST EAT LESS!

Here are 10 things that happened to me as a fat guy

2009-09-30T14:35:00.000-07:00

1. The chair stuck to my rear end when I interviewed with this company in 1998.
2. Two five year old boys called me Fat Albert at a Dunkin’ Donuts counter.
3. My daughter Abbey told me I needed a bra.
4. While swimming with my kids at a pool, another kid told me I was really fat.
5. I couldn’t sit in my seat at the Bruins game and had to sit in a folding chair.
6. Couldn’t fit into the racing suit at F1 Racing in Braintree.
7. The scale at the doctor’s office didn’t go high enough and they had to estimate my weight.
8. My sister in law made me sit in a different chair than the rest of the family at dinner.
9. My daughters told me I looked like Patrick the fat starfish on Sponge Bob Square Pants.
10. I’ve had to ask to be moved from a booth to a table in a restaurant because I didn’t fit.

If you’ve got any funny “fat stories’” you’d like to share on Hank’s Big Adventure, please email them to me at hmorse@wror.com.

Hank’s Top Ten Weight Loss Tips

2009-08-27T05:38:00.000-07:00

Ten tips for losing weight!

1. Give yourself two-four days lead time to prepare.
2. Buy and prepare some foods you know will help you succeed.
3. Get eight hours of sleep each night.
4. Once you begin, write down everything you eat.
5. Do an enjoyable physical activity.
6. Do another enjoyable activity besides exercise.
7. Drink water before every meal.
8. Pat yourself on the back after every successful meal.
9. Find some busy work to do to distract you from any urges to overeat.
10. Never let yesterday affect today. It doesn’t matter.

SLOW IS THE WAY TO GO!!!!

2009-08-14T14:31:00.000-07:00

I know you don’t want to hear this, and believe me, I understand why.

BUT……..or should I say BUTT……….Slow is the way to go in weight loss. By slow, I mean 1-2 pounds a week. You always read it and hear it from the doctors, but let’s face it…….we want BIG results right away.

Think about this: when is the last time someone you knew lost weight quickly, changed their lifestyle and eating habits and kept the weight off? IT DOESN’T happen. That’s why they have lifetime memberships at some weight loss centers, because people DON’T change very often.

I’ve lost 124 pounds in about 15 months. The initial 75 came off quickly, but the next 49…not quite 50….have been much slower. It has frustrated me at times, but I’ll tell you the one thing I’ve noticed. In 15 months time…….SLOW by some nutty weight loss program standards……I really haven’t relapsed. I continue to eat good food, workout and lose weight. I HAVE changed my behavior. I’m not doing anything CRAZY. Drastic calorie reduction won’t work long term. Your metabolism slows down, you don’t feed the muscle that boosts metabolic rate and it just doesn’t work.

At 251 pounds, I still go to workout at Mike Boyle Strength and Conditioning in Winchester, MA. www.bodyboyboyle.com. They always change my workout routine to make it fun, interesting, motivating and I STILL get results. I’ve been able to continue healthy eating and better behavior because I still have around 2,000 calories a day, satiating my body in a healthy way. If I knocked off 1,000 calories a day, I wouldn’t be able to sustain it. I never have. I’m 43 now, but it took me 42 years and some education from Mike Boyle to figure out how to lose weight.

Check out www.strengthcoach.com for more info about strength and conditioning. When you are ready to change your life, take it back and improve your health, call Bob Hanson at Mike Boyle Strength and Conditoning, at 781-729-1333. www.bodybyboyle.com.

You’ll be glad you did.

7/6/09 Blog

2009-07-06T13:08:00.000-07:00

I just got back from Hawaii and one sweet trip. I walked the Kona Half Marathon on the Big Island of Hawaii on June 28 and completed one of my biggest goals yet since my big weight loss adventure began.

Just as a refresher, I’ve lost 123 pounds, from 375-252, since I began working out at Mike Boyle Strength and Conditioning in Winchester in May of last year. If you ever decide you’d like to improve your health and with it, your overall quality of life, Mike Boyle is THE guru of strength and conditioning. www.bodybyboyle.com. He is a life changer. The pro athletes train with Mike, but your average person can, too. The nice thing………they get the same attention as the pros. Everyone is the most important person when they work out with Mike and his staff.

So……I walked a half marathon in three hours, 34 minutes, walking in honor of my mother-in-law, Janet Greenway Evans, who died from a series of strokes almost 23 years ago. I never knew her, but my wife and family struggle everyday without her.

I’ve been paying attention to my health for 14 months and with guidance, encouragement and some dedication to improving my well being, I’ve gone from struggling to walk 100 yards to completing 13.1 miles. Mike said I’d be stunned at what I could do if I committed to his program and he was 100 percent right. I can’t even explain the joy I’ve experience since losing the weight and “getting back into the game”.

Top 10 things from my trip to Hawaii

10. Didn’t need a seatbelt extender on the plane.
9. My waist didn’t spill over the armrest onto the passenger next to me.
8. Went to the pool in a bathing suit and no shirt.
7. My size 40 shorts are getting loose.
6. Went snorkeling with turtles and brilliantly colored fish.
5. Didn’t feel out of place amongst a group of fit people.
4. Walked 13.1 miles.
3. Actually starting thinking about possibly running the 13.1 miles next year
2. Completed a goal and saw it through, start to finish.
1. Raised about $10,000 for the American Stroke Association.

Thank you to everyone who contributed to my effort. Each and every one of you made a difference in someone’s life.

Hank’s Big Adventure Blog 6-15-09

2009-06-15T10:47:00.000-07:00

When it comes to losing weight, you have to remember a couple of things. 1. The weight you are trying to lose is weight you want to lose for good. 2. Some days you’ll have outstanding success and others you won’t. 3. What you had to eat yesterday has ABSOLUTELY no bearing on today’s success.

I had a ground-breaking day last week that really affected how I’ve approached my week, this week. I had come off a day in which I had eaten more than I should have, felt so off the tracks and drained of energy, that I didn’t think I could have a good eating day. I was hungry, bingey and felt a lot of negativity. The previous day’s failure was dragging me down.

Driving home from work on Route 93 from Dorchester to Medford, I battled those invasive food thoughts in my head. I tried to rationalize my plan for the upcoming day. Would I let myself have a less than desired eating day…suffer emotionally from it, yet not do anything about it. OR… would I try and change direction and battle my desire to give in to the food craving I was experiencing.

Once I got to my off ramp in Medford, I immediately drove to Mike Boyle Strength and Conditioning in Winchester. (www.bodybyboyle.com) When I tell you I was feeling negative, obsessive compulsive and totally out of control, I am not exaggerating at all. I’ve never done drugs, but that desire to obtain my next “high”….in my case “a food high”, was overwhelming.

Reflecting on my past 25 years of failure and the success I’ve had in losing 120 pound in the last 13 months, I knew I couldn’t revert back to past bad behaviors.

I got to the gym, got into that positive environment, and slowly felt better and better as I worked out. I felt so good about not only my decision to go, but how I felt physically, that it again taught me something. Sitting through a feeling…the need to eat or binge or consume…will pass, especially if you fight it and turn to a positive alternative.

That decision to work out made a huge difference in my week, mentally and physically. When you are down and out in our mental approach, physical success is difficult to achieve. I call it the “Costanza Theory” from Seinfeld. George, in this particular episode, decides to do everything the opposite of how he usually does things. He suddenly starts having success, indicating he’s done everything wrong in the past.

Try the “Constanza Theory”. It will work for you if you want it to!!!

Happy June!
Hank

HIRE A PERSONAL TRAINER…

2009-05-13T10:04:00.000-07:00

The best thing I’ve ever done is decide I needed help with my obesity problem. I started working out at Mike Boyle Strength and Conditioning in Winchester, MA, just over a year ago. http://www.bodybyboyle.com/.

I was always intimidated into thinking a personal trainer would be judgemental about my obesity and I didn’t want to face the music. What I found instead is…..I wasted 42 years by postponing my access to their expertise. Their success is determined by your success. The good ones care about your progress 24 hours a day.

I’ve lost 118 pounds with Mike Boyle and his staff and they’ve become not only trainers, but mentors, confidants, therapists and friends. The best professionals in the fitness industry understand the human condition. They know the brain doesn’t always operate in black and white fashion. For the first time in my life I’ve found an organization that understands the mental approach to weight loss. They know that obsessive compulsive behavior can hijack common sense and render it obsolete. So, when you choose someone to work with, they need to understand food, fitness, mental approach, support, communication, fatigue, motivation…..a whole realm of issues. Mike Boyle and his staff understand this and it’s probably why they are the best in the nation at what they do. Whether it was a conversation, encouragement, text message, email or cell phone call, Mike and his staff have always been right there to help me succeed.

42 years…….375 pounds, trouble walking 125 yards.
43 years…….257 pounds, getting ready to walk a half marathon.

Your first step to better health should be choosing a health care advocate. Put yourself first….invest in you. There is not a better return on investment in the world.

http://www.bodybyboyle.com/
http://www.strengthcoach.com/

Best,
Hank

April 21 Hank’s Big Adventure Blog

2009-04-22T09:37:00.000-07:00

One of the great ways to aid in your weight loss is writing all of your activities down. I know…..some of you think it’s a pain in the rear end. It is. BUT……it gives you a great reference point to see where you are succeeding and failing. ALSO….when you have a great day….write down what you did, how you felt and what made it a great day. Record your sleep, water and food intake, exercise, what you did at work, etc. See if there are additional signs that point to why you succeeded. Maybe something good happened at work to bouy your spirits.

When you have a bad day, write that down too. Also, the practice of writing things down will help you focus on the positive aspects involved with losing weight and distract you from eating. I always need a distraction mid morning and mid afternoon, typically the times that I struggle with eating and stress.

Recording what works and doesn’t and how you feel while you’re experiencing success and failure, will lead to improved weight loss over time.

Burn baby, burn. Say goodbye to fat!

Best,Hank

Hank's Blog 4/7/09

2009-04-07T08:09:00.000-07:00

The Red Sox season is underway and you know what that means, right? Summer is right around the corner. That means warm, weather, fewer clothes and outdoor activities.

If you are overweight, I’ve got some ideas for you to put to use, so that you enjoy this spring and summer more than last year.

1. Buy a notebook
2. Buy a water bottle
3. Find a good attitude

So, here what I want you to do.

For the next week, write down everything you eat, whether it’s good, bad, ugly, fattening, whatever. Don’t lie. Be exact. It doesn’t matter how much it is. The key is to write it down. Too many of us engage in unconscious eating. Keep an accurate log of your intake. If you aren’t going to be honest with yourself don’t even do it. That would be a waste of time.

Drink at least eight ounces of water before every snack and every meal.

Enjoy any small progress you make. When you under take a weight loss program, it’s the mental approach that derails most people. It’s all between the ears. When I decided to try to lose 175 pounds, I had to prepare myself for a long journey. I knew I couldn’t do it in six months time. I’ve lost 115 pounds in 11 months and still have 60 to go. I do my best to enjoy moving better, fitting into a pair of pants or a shirt, or even being able to walk a little bit farther. Take pleasure if you get through a certain point of the day and meet your eating expectations. When the Red Sox won the World Series, they did it out by out, inning by inning, game by game. They were small steps the whole season. They didn’t win 100 games in one good week. When you put all the small successes together, you end up with a major accomplishment.

Win more of the battles than you lose and you will win the weight loss war!

Best,
Hank

Fool them in April

2009-03-30T05:02:00.000-07:00

April 1, is April Fool’s Day, a light hearted day where you try and trick others into believing something that would usually surprise them.

This year, fool yourself. How many times have you said to yourself at various times “I wish I had done that?” Many times, after the holidays, I’d lament my lack of discipline at the table. It was always…..”The next time it will be different”.

This April fools day, kick off the month of April with a game plan to get your health on track for the warm weather months ahead. Spring is here and it’s easier to get outside. The oxygen in your system is getting refreshed, the increased daylight helps your mind and your mood, and the warm weather makes you feel better physically.

Today is Monday, March 30th. Use today and tomorrow as your organizing days. Get rid of any foods that have been tempting you or derailing your progression to better health.

Find a container and fill it with water.
Find lean protein sources like eggs, chicken, turkey, pork or lean beef, and prepare them ahead of time.
Find a notebook and find a clean page.
Find some comfortable clothes and get them ready for Wednesday.
Make sure to get 7-8 hours sleep tonight and tomorrow night.

When April Fools day begins you will be prepared for success for not only that day, but the days ahead. Do the things you KNOW are right, but HAVEN”T been able to do.

Drink water at every meal.
Make sure to eat protein at each meal.
Write down exactly what you eat and drink, along with any exercise.
Get some sort of movement going, weather it’s stretching, walking, etc.

By the end of April Fool’s Day, you’ll feel energized, more relaxed, healthier and you’ll sleep better. On Thursday, repeat these same steps. By May 1, you’ll be glad you did. Any long road or Bid Adventure begins with the first step. Without that first, small stride….the journey never begins. Fool yourself April 1 and take the first step.

Good luck.

Hank’s Blog 3/19/09

2009-03-19T05:52:00.000-07:00

Ten more reasons to consider losing weight:

Your clothes will cost less. Big clothes are more expensive.

There’s less wear and tear on you shoes.

Your food bill will be significantly less.

The furniture won’t break.

Your bed will last longer.

You’ll go up the stairs easier.

You’ll fit in an airplane seat easier.

You’ll use less water, shampoo and soap.

You’ll be able to wrap the towel around your waist after you get out of the shower.

The number one reason to consider losing weight:
You’ll fart less!!!

Blog 3/5/09

2009-03-05T04:22:00.000-08:00

Let it snow, let it snow, let it snow!!!!!

I know….you are sick of it, but I LOVE it!

I’ll tell you why. I am back on the slopes skiing and have been having an absolute blast with my daughters. I watched from the lodge, steak and cheese in one hand, Ben and Jerry’s in the other, for far too long. Losing 110 pounds has returned me to a world I once knew and enjoyed and longed to enjoy again.

You CAN enjoy those things too.

If you are just starting out on a “get healthier” plan, I’ll offer some humble advice.

Start with the basics. Make sure you drink a lot of water, at least 64 ounces a day. Get plenty of rest. I always underestimated the sleep factor when talking about weight loss. It is imperative that the machine that is your body runs as efficiently as it should, when you are trying to get healthy. Start working out slowly and don’t over do it. If you want better gas mileage, you make sure your car is tuned up, the tires are inflated properly, the fluids topped off and you obey the speed limit.

Eat lean proteins, fruits and vegetables, stay away from too many refined flour and sugar products. When you keep your sugar intake down, your cravings will subside.

Mike Boyle, without whom I couldn’t have achieved what I have, once described taking care of your body like this: If your parents gave you a car when you were 16 and told you it was the only one you’d ever have…….you’d probably take good care of it.

Short story…..great point. For more info on Mike Boyle Strength and Conditioning, check out www.bodybyboyle.com. Also, check out Mike’s other great site, www.strengthcoach.com.

Blog 2/24/09

2009-02-25T05:28:00.000-08:00

Earlier this week, I had one of those days that I’ve been fearing. I had a good breakfast, mid-morning snack and lunch. Then the wheels fell off….but only for a while. My snack of choice is usually a protein bar. I eat E.A.S. low carb, high protein bars, as well as Greens Plus high protein bars. Yesterday, I had SIX of them. IN A ROW.

I hadn’t binged like that since last April. For whatever reason….I just gave in to my urge and let myself go crazy. The upside to yesterday, though, was this. I took it easy for dinner because I wasn’t really hungry and still ended up below my allowable caloric intake for the day. (I can’t believe I just said that….I didn’t eat because I wasn’t that hungry. Since when has hunger been the only reason to eat?)

I re-grouped after plowing through the protein bars, went to the gym and didn’t eat much after that. Mentally, I ended up disappointed with my binge eating, but by the end of the day, I was in much better mental shape because I was able to stop the bad behavior. In the past, that behavior would linger for months. Honestly. And when I binged, I wouldn’t work out, either.

As an obsessive-compulsive eater, I recognize that sometimes the behavior returns. The one thing I’ve changed is being able to limit the damage by choosing better foods. If I need two or three of something, I’ll make it fruits, nuts or protein bars. That’s been a much better choice than peanut butter cups, oreo cookie ice cream or two steak and cheese subs.

Anyway, just thought I’d let you know how I’ve been coping with those tough days that used to derail me, but now allow me to gain strength by working through them.

Bring on the spring, baby.

Best,Hank

Hank’s blog for 2/18/09

2009-02-18T06:07:00.000-08:00

I’m off to the slopes of the White Mountains for some skiing with my family. I’m very excited about it, since I’ve skied once this year and have been looking forward to this for a long time.

In my last blog I talked about my embarrassing night at the TD BankNorth Garden when I couldn’t fit in the seat and was put in the handicapped section because I was so fat.

Now, here are 10 POSITIVE things that have come with losing 110 pounds.

1. I can shop for clothes anywhere. No longer do I have to shop at in the BIG MEN section or the big and tall stores.
2. I can fit in the seats at the TD BankNorth Garden.
3. I can sit in a restaurant booth.
4. I can walk five miles.
5. My feet don’t hurt.
6. I never go to bed feeling badly about how I’ve eaten.
7. I have energy I never thought I could feel again.
8. When I sweat, it’s from working out, not just being fat.
9. I can do multiple physical activities in a day.
10.I never feel like going to sleep after I eat.

These are just some of the positive changes that have become possible by losing weight. Of course, I could not have done it without the help of Mike Boyle and Mike Boyle Strength and Conditioning in Winchester, MA. They are the best in the world at what they do. Please check out www.bodybyboyle.com and www.strengthcoach.com. They have changed my life and can help you change yours. It’s amazing what being around positive forces can do for your health.

I’ll report on my ski trip when I get back next week.

Best,
Hank

Blog 2/13/09

2009-02-13T06:41:00.000-08:00

Hi folks. I’m down to 265 pounds from my high of 375 about a year ago. I continue to work out at Mike Boyle Strength and Conditioning in Winchester and I’ve got my eating under control. I still struggle, but I win more than I lose.

I went to the Beanpot hockey tournament with my daughter Charlotte and my dad, the great Al Morse, this past Monday. I’m happy to report that Boston University, the number one college hockey team in the country, won AGAIN, beating Northeastern 5-2. What do I have in common with the BU hockey team? We are both fortunate to be clients of Mike Boyle, the greatest in the land. Check out his websites…….www.bodybyboyle.com and www.strengthcoach.com.

As I wandered around the TD BankNorth Garden during the hockey game, I was reminded about a rather embarrassing event that occurred a few years ago. My dad and I went to a Bruins game and had seats up in the balcony. For those of you who’ve never sat in the balcony, the seats aren’t as big as they are in the loge section.

I was too fat to fit in the seat. I couldn’t completely fit my large frame into the seat. I was spilling over on both sides, trying the fold my arms and position my legs to find a comfortable spot. It didn’t happen. I went down to customer service and had to request a a stand alone seat. They gave us two seats in the handicapped section. I was humiliated that I was SO FAT and felt worse for my father, who was supposed to be enjoying the game……not worrying about his monstrous offspring fitting into the seat.

This past Monday…..not only did my team win the game…….I fit perfectly comfortably into the seat…my dad on my left, my daughter Charlotte on my right. Just one of the benefits of losing weight.

My blog next week will be a top 10 list of good things that have happened to me since I began losing weight. I’m down about 110 pounds, but still need to lose more. If you ever have any questions, please send me an email at hmorse@wror.com.

January 26, 2009

2009-01-26T12:05:00.000-08:00

Hi folks…..we’re almost one-twelfth of the way through the year and have you made your commitment to improving your health? Before you drop some expletives in my direction (who like’s to be questioned by a fat guy?), let me share my weekend.

Friday night, I deejayed a school function for my daughters, where they and their friends got up and sang on stage, danced with their friends, goofed off a lot and had a blast.

Saturday morning, I jumped into the frigid Atlantic at Wollaston Beach in Quincy as part of the John Hancock Birthday Plunge, to raise money for Interfaith Social Services. ISS serves needy families and individuals on the South Shore. Saturday night, I emceed an auction/fundraiser for a three month old baby girl, whose mother died during childbirth last October. You can go to the website www.helpbabyelise.com , if you’d like to donate to her fund.

My point is this: Family and friends are so important, life is short and you have to take advantage of any opportunity that comes your way in life. I was fortunate that, despite my lifetime of fatness, I didn’t have any serious illnesses. I did lose a gallbladder, though. Luckily for me, Mike Boyle offered to help me lose weight and the one thing I’ve done right during the last decade was take him up on his offer and take advantage of the help he offered. I’ve lost about 105 pounds……I tip the scale at 270….and I’ve got a long way to go. My wife, my daughters, my friends….they are all very important to me. YOU are important to your family and friends. Put yourself first, for one. Spend the money on your fitness NOW….not when your relegated to some long term care facility with disabling physical limitations.

When I first started working out, I used to visualize skiing with my daughters, whenever I’d be struggling on the treadmill, or doubting myself. Last winter, while Abbey and Charlotte skied, I sat on my size 54s in the lodge, lamenting how I’d let myself balloon to 375 pounds.

Yesterday, I skied at Wachusett Mountain in Princeton on a glorious, sunny winter day. The girls both brought a friend. The girls glided down the mountain with their friends, I wiped a tear from my eye as I got to the top of the lift, and felt like Bobby Orr soaring through the air as I made my way down the mountain to the lodge.

I want to thank Mike Boyle Strength and Conditioning in Winchester for helping me attain one of my many goals. If I can do it, you can too.

Go get ‘em……TODAY!!!!

Best,Hank

Happy New Year! & Back to the Basics!

2009-01-06T07:25:00.000-08:00

Here we are in the new year, 2009, and I’m into my ninth month of my “Big Adventure”.
I’ve been trying to get myself back into shape since last May, when I started working out with Mike Boyle at Mike Boyle Strength and Conditioning in Winchester, www.bodybyboyle.com.

I’ve lost 103 pounds. I’m down from 375 to 272 and I feel a million times better. Maybe more than a million times. But…I’m still 272 and need to lose 50-75 pounds more. I’ve been approximately the same weight since Thanksgiving. Why? Well, I’m still eating well, but haven’t been as strict as I had been when I first began losing weight. I haven’t been quite as diligent about my exercise, although I’m still exercising going to Boyle’s on a regular basis.

So, looking forward to the next phase of improving my health, I decided to look back. I went back to my first blog on May 22, 2008 and read it over. Back to basics is always the way to go when you struggle with anything.

So, for the New Year, here are my suggestions, mostly culled from discussions with the great Mike Boyle.

Drink lots of water, eat lean protein at every meal and absolutely get enough sleep. Sleep is HUGE in the weight loss battle. Also, cut down on refined flour and sugar products. You’d be amazed at what eliminating pasta and bread will do for your weight loss. Eat plenty of fruits and vegetables.

Make sure you exercise at least three or four times a week. It revs up your metabolism, oxygenates your blood and can even fight depression.

Of course, check with your doctor before you do anything. Even at 375 pounds, I made sure to go to the doctor on a regular basis. I knew he’d tell me I was fat, but I wanted to know if anything way wrong.

Mike said something to me when I began working out with him. If your parents gave you a new car when you were 16 and told you it was the only car you would ever have……..then you’d probably take good care of it.

Happy New Year. If you ever have any questions, you can always email me at hmorse@wror.com.

Best,
Hank

12/2/08

2008-12-02T14:30:00.000-08:00

There are 29 days left in the year and December is traditionally the toughest month of the year when it comes to eating. There are holiday parties, goodies around the office, sweet smells in the air, Christmas Eve celebrations, Christmas dinner and of course, the leftovers. Then there's New Year's Eve and for many of us, Chinese food on New Year's Day.

It comes as no surprise that the scale registers higher than it did after even Thanksgiving during such a gluttonous season. I just decided yesterday, that I'm giving myself the gift of exercise for Christmas. I made a committment to exercise every day for the rest of the year and the reasons are simple. I've lost 100 pounds and want to wrap up the year on a high note. I want to ski this winter with my daughters. I still need to lose 50-75 pounds and the momentum from an active month will propel me in that direction. Lastly, I ALWAYS feel better after I've exercised. ALWAYS!

I've fought a stomach bug and then a bad cold over the last three weeks and haven't exercised as much as usual. I worked out today, Tuesday, at Mike Boyle Strength and Conditioning in Winchester, www.bodybyboyle.com and I feel SO energized. I love the Nike slogan....."Just Do It".........you'll always feel better if you "Just Do It".

During the holiday season, make sure to follow your conscience and get in your exercise, even if you've pigged out grossly, been gluttonous and out of control. Youl feel better if you "Just Do It."

Happy Holidays!

Hank

Top Workout Songs

2008-11-07T09:00:00.000-08:00

It's November and most people figure that the last two months of the year should be reserved for self indulgence, what with Halloween having just passed, Thanskgiving a few weeks away and the gluttonous holiday season closing in. Christmas Eve and Christmas Day used to be my Super Bowl of food. Not this year, though.

I've mentioned in the past, that I've adopted George Costanza's theory of doing the exact opposite of what I would normally do, when it comes to my health. So, I'm kicking it in and getting ready to really workout hard and eat right during the last two months of the year. That way, when January 1st rolls around, I'll already have a head start on 2009.

That being said.....Here is my list of 10 great songs from the 60s, 70s and 80s, to work out to:

Centerfold by J. Geils
Maniac by Michael Sembello
You Dropped a Bomb on Me by The Gap Band
You're My First, My Last, My Everthing by Barry White
Paradise City by Guns and Roses
Walk This Way by Aerosmith/Run DMC
Superfreak by Rick James
Smooth by Santana and Rob Thomas
Pride and Joy by Stevie Ray Vaughn
Living on a Prayer by Bon Jovi

Coming up next week......My five most embarassing fat guy moments and the five best things about losing weight.

Happy November!!!!!

Best,
Hank

GETTING READY FOR THE HOLIDAYS!!!

2008-10-07T09:37:00.000-07:00

Go shopping at any mall, shopping center or even on-line and there it is: Christmas and the holidays.

Holidays are steeped in traditions surrounding food. Halloween kicks off the gluttonous 62 day stretch between October 31st and New Year's Eve. Thanksgiving rolls right in three weeks later and then it's off to the races for Christmas, Channukah, holiday parties and their respective leftovers.

I started my big weight loss adventure a little over five months ago and I've gone from 375 pounds down to 285. As the catalogs started to pile up and I began to notice the approaching holiday season, it reminded me about one of the dangers of celebrating the season: FOOD and FAT.

Most people look at January 2nd as the date when they'll get back on track with better eating and exercise. They have a lot of time until the warm weather rolls around and that security blanket gives them a false sense of hope. How many times have you asked yourself in April - "Why didn't I work out over the winter?"

This year will be different for me. I'm planning ahead to give myself the opportunity to succeed during the holidays, instead of sabbotaging myself with poor decisions. Having good food around is the only way to succeed. I've gotten into the habit of eating healthy snacks when I want to binge. I'll eat a couple of protein bars and a couple pieces of fruit. Once I'm full, I'm thrilled it wasn't two Snickers, a half bag of oreos and a pint of Ben and Jerry's. I've really struggled the last two weeks, but I feel I've gotten through the rough patch and still lost weight. Some days, I'm really hungry. I've been able to go back to the basics and they continue to be the backbone to better health. Drink lots of water, eat a lot of protein, fruits and vegetables and continue to exercise. If you do this on a regular basis, you lose the up and down sugar highs and lows that sap your energy.

Remember on Seinfeld when George Costanza starts to do the opposite of what he normally does in certain situations? Well, that's what I'm trying to do. When I'd ordinarily fall off the wagon and get away from the basics, falling into an endless cycle of bingeing, I'm now regrouping much quicker. It's the Costanza way. I'm doing the opposite of what I used to do. The old way NEVER worked. The new way does and even if I don't FEEL like doing it.....I DO. When those bingey feelings pass, I feel better physically and, especially, mentally.

If you feel like you're losing control, jump in the car, drive to Whole Foods and get some water, a container of fresh fruit and some grilled chicken, turkey, beef, pork, whatever. The lean protein, fresh fruit and water will fill you up and satisfy you. HONESTLY. IT WILL.

Set your self up to succeed during the holidays and it will be the best present you could ever receive. Stock your house with good options, so you'll be able to make good choices during weak moments.

The gift of health can be yours this holiday. Jingle all they to the gym and those smaller jeans will be under the Christmas tree.

Best,
Hank

Get Together!

2008-09-19T08:13:00.001-07:00

Book clubs, social clubs, ceramics class, neighborhood get togethers……..

People like to do things together. We have a pack mentality. People need people…..(insert your own Barbara Streisand lyrics if you like).

My friends Gary Marino and Bob DeVasto came up with the idea for a support group for fat guys. They called it The Knights of the Round Table, but now refer to it as the Knights of Excel, after Generation Excel. That’s the name of Gary’s charitable foundation set up to combat obesity.

The group gets together every Wednesday night at Bob’s office in Woburn. Anywhere from five to 10 guys come to the meetings and talk about successes, failures, thoughts, ideas, etc., about our weight loss battle. The smallness of the group brings an intimacy that may not be possible with a larger group. We do a lot of laughing and joking around, but we always meet and make it a point to go over our goals at each meeting.

I’d suggest you think about doing something similar with your neighbors and friends. We are able to pick out things that work better than others when dealing with eating and living habits, behaviors, attitudes and problems. I’ve actually enjoyed it much more than I thought I would. It’s also a great way to refocus your energy on your weight loss/healthy eating program. When you get together every week, you aren’t able to go on a month long food frenzy, without having to really address it. So far, so good. Give it a shot.

Fat is not your friend. Health is.

Rock on!

Hank

Set Yourself Up to Succeed!

2008-09-11T05:40:00.000-07:00

Finding healthy places to eat is always a challenge. Think about it. McDonald’s, Burger King, Wendy’s, KFC, Taco Bell, Pizza Hut and assorted other fast food joints dominate the retail setting. It’s hard to believe we don’t have a nationally branded, healthy, fast food option.

Why?

Whole Foods is very successful as a grocery store alternative with natural, organic and healthy foods. Why not something in the fast food category?

My friend Tracy Hollander owns five 7-11 convenience stores in Boston, including one of the top ones in the country, on Charles Street in Boston. In fact, world famous lifestyle designer Joseph Abboud is a frequent customer of Tracy’s store.

I went to the 7-11 on Charles Street and did a little investigating and I’ve got some suggestions for eating on the run. When you go into a convenience store, it’s usually for ice cream, chips, candy, the newspaper and scratch tickets. Boy, have things changed. I couldn’t believe how much healthy food I found. I picked out all kinds of fruit, protein bars, lots of nuts, plenty of low fat cheeses, a multitude of waters and even low fat, lean protein meats.

It’s all about the planning and setting yourself up to succeed. Convenience stores can be your friend, not enemy, when you’re on the run. Just make sure to plan ahead. Boy, it can make or break your day.

Something to focus on…

2008-08-25T07:20:00.000-07:00

Don’t ask me why this never donned on me before, but two things that have been key to helping me lose weight have been my “Self Discipline” wrist band and positive imagery.

First the wrist band. When I started working out at Mike Boyle Strength and Conditioning in Winchester (www.bodybyboyle.com, www.strengthcoach.com) in May, Mike gave me a black wrist band that said “self discipline” on it. You put it on your dominant hand to remind you about your goals. For instance, I am trying to lose weight and eat most food with my right hand. It’s a simple, symbolic reminder of what you’re trying to accomplish. The website, www.selfdiscipline.com offers a lot of thoughtful insight into various physical fitness challenges. When I notice the wrist band throughout the day, it’s a reminder to focus on my goals.

Positive imagery…….One of my goals is to ski with my daughters Abbey and Charlotte this winter. Last year they skied about 10 times and I was so frustrated watching, knowing I was too fat to join them on the slopes. Last week, during a particularly tough workout, I got through it by focusing on being able to ski. While I pedaled away on the bike and tried to keep going, I closed my eyes and imagined myself on the mountain with Abbey and Charlotte. Needless to say, that 10 seconds with my eyes closed got me through the workout with renewed energy.

The scale says I’m down from 375 to 303 pounds and I can’t wait to get into the 200s. It’s been a long time in the 300s.

Email me anytime at hmorse@wror.com.

Sweat on!!!!

Hank

Plateau...

2008-08-12T13:58:00.000-07:00

Plateau……..a region of little or no change in a graphic representation. One of the toughest parts of losing weight is when you begin to plateau. You hit that period of time when you just don't seem to lose. It’s actually tougher than cutting back your eating habits because it usually occurs after you’ve done all the right things. You’re eating well, exercising, drinking lots of water……and not losing any pounds.

I hit such a plateau about 10 days ago. I’d been a good boy with my eating, got my workouts at Mike Boyle Strength and Conditioning in and even did plenty of walking. When I jumped on the scale I expected a big drop, but only saw a half pound reduction. I was *&^%#$^&. It was raining F bombs as I hopped off the scale. I then had a very angry workout. I really wanted to bag the whole workout and go home, but I realized that that is what I’ve always done, in the past. I’m kind of like George Costanza on Seinfeld, right now. I’m doing the opposite of what I used to do, because those behaviors never succeeded. I kep in mind that my weight has gone from 375 pounds to 309 and I didn't want to regress in any way.

Instead, I fought through my walking, stretching and weight lifting…..very begrudgingly…..but, boy, am I glad I did. I’ve worked too hard to let myself down. I continued to eat right, exercise and keep the positive attitude.. Two days later I was down 3 ½ pounds. Don’t ask me why I lost a half pound in eight days, then 3 ½ pounds in two days, but it always works out. Stick to the plan. That’s the lesson I learned. Think big picture. If you drop out of the race, you’ll never cross the finish line.

I’m down to 309 and trying to break 300 by Labor Day. I’ve got some work to do.

Thanks for following along. Any questions, please email me at hmorse@wror.com.

Got Sleep?

2008-07-21T14:59:00.000-07:00

Sleep. S-L-E-E-P!!!! I never realized how important proper sleep is when it comes to losing weight.

I’ve recently been making an extra effort to get better sleep. When you’re trying to lose weight, I’ve realized how much easier it is to be well rested. I get fewer cravings, I feel better physically when I work out or walk, and I’m less irritable. My family likes it, too. I’m in a better mood, less grouchy and I eat less. It’s a homerun.

I’m down to 318 pounds. I was 375 when I started my journey of improving my health. Like I’ve mentioned, if it weren’t for Mike Boyle and his staff, I’d probably still be eating two ice creams every day, steak and cheese subs, cheese cake and napping three hours a day. I’m proud to say I don’t need a nap anymore to get me through the day. I’m shocked, to be honest.

It feels really terrific to be sweating from working out, when three months ago I’d sweat just lugging my Shrek-like body around. I’m still fat, but not as fat as I was…….and that feels great.

Mike’s website, www.bodybyboyle.com, is an exceptional place to learn more about Mike, his staff and their fitness philosophy. Also check out Mike’s other site, www.strengthcoach.com. That is the most in-depth website of its kind in the world. I go to both of them on a regular basis and I’ve increased my knowledge of health and wellness tenfold.

Thanks for following along on my Big Adventure. Please join me. If you ever have any questions, do not hesitate to email me at hmorse@wror.com.

Are you emotionally ready?

2008-07-07T07:12:00.000-07:00

Nine weeks. It's been nine weeks since I had my last ice cream. It was May 1st, right after I'd gotten together with Mike Boyle and his wife Cyndy at a concert. A week later I began working out with Mike at Mike Boyle Strength and Conditioning in Winchester, www.bodybyboyle.com. I've eaten better than I have in 20 years and I've lost over 40 pounds.

Now, you don't have to deny yourself ice cream or anything else. It's just that I've decided to stick to my high protein, low carb, "Lean and Green" eating program. It's all common sense eating and increased exercise. Lean chicken, turkey and pork....some occasional red meat.....lot of fruits and vegetables.....and lots of water. I'm going to MBSC three times a week and on the off days I do some walking and stretching.

Weight loss is 99 percent mental and it took me a long time to get into the right mental frame of mind to do it. You have to be emotionally ready to attack the weight loss and I was finally able to start. Mike has helped me get back on track and I couldn't be more grateful. The support he and his staff have given me have enabled me to get over any humps or weaknesses. To be put back on the path to better health has been an enormous boost, mentally and physically. The power of being around positive people in the health business is something I'd never really thought about. I can't believe what a difference it makes. Don't ask me why I'd never thought about it before. The positive feelings are contagious. To have a healthy living advocate is something you can't put a price on and something I don't take for granted.

I am an obsessive compulsive eater. When I started on my program I decided that I'd be obsessive compulsive about healthy eating and exercise. I've read a lot, watched a lot of videos and researched any questions I've had. It has given me something to do besides eat and after two months I've gotten to the point where it's becoming a common habit. Eating properly, exercising and trying to improve my health has replaced my obsessions and compulsions involving food. I still battle with it on a regular basis, but the further away from those behaviors, the less I'm inclined to fall back into their unhealthy patterns. There will always be weak moments, but I am able to lean back on how good I feel when I do the right things. That helps me get through any struggles.

You can do it. I have 130 pounds to lose, but the first 40 plus is gone. I've got to run. I've got a workout to do. I'm enjoying the ride. Please join me and enjoy it, too.

Email me with any questions at hmorse@wror.com

Stay Positive!

2008-06-16T14:46:00.000-07:00

The fight against fat continues for me and I’m winning, so far. It’s going to be a long battle, so I’ve conditioned myself to be happy with feeling better and progressing all the time. I continue to do the right thing in terms of diet and exercise, so even if I don’t see it on the scale, I don’t get derailed. Falling off the food wagon will only hinder my progress. I’m down to 340 pounds and considering I was 375 pounds in March, I feel great. I walked four miles recently and six weeks ago when I started working out at Mike Boyle Strength and Conditioning in Winchester, www.bodybyboyle.com, I didn’t think I’d be able to get this far, this quick.

One of the huge differences with working out at a place like Mike’s is the positive vibe that you get from being around positive people. People who keep themselves in good shape tend to be very positive thinkers and it is certainly contagious. When you see healthy, fit people having fun and using that energy to positively enhance their bodies, it really inspires you. If you keep putting one foot in front of the other, you’ll eventually end up at your destination.

Let’s face it, losing weight and working out can be hard. At the end of the day, however, once you’ve rewarded yourself by treating your body well, it’s amazing how much positive mental energy you derive from it. It’s what is keeping me going. I’ve had some really tough days, but I now try and put myself into position to succeed. I’ll make good food choices by going into Whole Foods or any other supermarket and buying things that are good for me and I like. The other day I bought a half a pound of turkey, a big bottle of water and a fruit cup. It was so satisfying to know I ate healthy and satisfied myself at the same time. That’s always been a challenge for me. If I at one thing that wasn’t good for me, the obsessive compulsive behavior would begin and I’d have to put away as much junk as I could eat. I’ve gone over a month without an ice cream, but I know I can have a low fat, soft serve soon and it won’t derail me, like it would in the past. The positive thinking, positive energy and overall better health I am experiencing make improving my health more rewarding than a pint of Haagen Daaz.

Keep it going folks. I have a lot more weight to lose than most, but I’m on the right path. Please check out my new video and thanks for all the support. You can do it. We can do it together.

Best,
Hanky Shmank.

Less Doughy- More Dough!

2008-06-06T05:27:00.000-07:00

I'm into the 340s. I went to the doctor yesterday. When I weighed in back on March 7th I was 372 pounds. Yesterday, I was a svelte.....ok....still round.....345 pounds. I'm less round than I was a few months back, though

I've been working out with Mike Boyle at Mike Boyle Strength and Conditioning in Winchester, www.bodybyboyle.com, I've been working out with Mike for just over a month and I'm down 23 pounds since my first visit May 8. I can't believe some of the things I've been doing. I had a great workout on Wednesday and felt so good that I went for a four mile walk later that afternoon. I move and feel better everyday and I can even reach some spots in the shower that I couldn't reach over the winter. I won't tell you what they are.

Honest to God, I feel like less of a big load than I was over the winter. I'm less tired......my clothes fit better....and my grocery bill is way down. The way I look at it is, I'm saving money on food.......walking more than before and saving money on gas.......which means more in my pocket. Less of me and more in my wallet. It's a win-win. I'm saving dough all around.

Speaking of dough, today, Friday, June 6, 2008, is National Doughnut Day. Honestly. The Salvation Army started it in 1938 as a fundraiser as the country recovered from The Depression. Doughnuts now depress me. Doughnuts turned me into the Doughboy.

Check out my new video next week.

Walk on...rock on........Hanky Shmank

Going Strong!

2008-05-29T15:02:00.001-07:00

WHOA………………I can’t believe I’ve been back on the straight and narrow for a month. I haven’t had one ice cream…..okay I had one…..I’ve only had one ice cream since May 1st. At one point a few months back, I didn’t think I could go two hours without eating something filled with sugar.

I just finished up my 10th workout in three weeks at Mike Boyle Strength and Conditioning in Winchester, http://www.bodybyboyle.com/ and I’m just getting ready to play nine holes of golf.
I cannot believe that I’m passing up my precious nap for a physical activity. I really feel good despite the fact that I’m 351 pounds. Three weeks ago I was 368 and back in March I was 375. I can’t tell you what it is like to have an expert like Mike guiding me. He’s one of the best in the world, as humble as they come and a terrific human being. You’re always fortunate to have a friend like Mike in life.

At this point, it’s one foot in front of the other with forward progress always my goal. I really do feel a little better everyday, as corny as it sounds. I’m back into my size 50 pants (at one point I was in 54s) and I’m down from a 4x to a 3x in shirts. Now I realize most of you could camp out in my clothes if they came with poles, but it does feel good to progress.

Before you start any exercising, make sure to check with your doctor. Honestly.

Couple of hints once you start walking:

Start slow, don’t over do it, feel better taking little steps and got to Costco or BJs for a big container of Vaseline, because some of those parts that rub together can really hurt.

But, it’s a good hurt.

Any questions, send me an email at hmorse@wror.com

Less fat than last week…….Hanky Shmank

Hank's BIG Advenure

2008-05-22T11:22:00.000-07:00

As a sports fan growing up in sports crazed Greater Boston, I always dreamed I’d play for the Bruins and the Red Sox. Like a lot of kids, I dreamed of taking a drop pass at the top of the right circle and blasting home a goal against the Montreal Canadians. I dreamed of stepping up to the plate in the bottom of the ninth at Fenway Park wearing a Red Sox jersey and blasting a walk off homerun against the Yankees. I never dreamed, however, that I’d look more like the late, great John Candy. He was one of the funniest men I’d ever seen, a huge hockey fan and a terrific human being. But he wasn’t an athlete. When someone told me I looked like him, it definitely made me think about my girth. Like Dewey Oxberger, his character in the movie "Stripes", likes to say………"My doctor says I swallow a lot of aggression ……and a few too many pizzas."

Too many pizzas, peanut butter cups, chocolate bars and doughnuts have taken it’s toll. I’ve gotten stuck in chairs, had to sit in the handicapped section at the Boston Garden because I was too fat for the seats and had to pass up amusement rides because of my extra wide size. I’m sick of not being able to ski with my kids, ride my bike and show off my abs at the beach. OK, I never had abs.

Anyway, after a recent trip to the doctor, he remarked that I looked like I was having a baby. Maybe it was the man boobs that gave it away.

Luckily, I ran into my old friend Mike Boyle, who is one of the world’s most respected strength and conditioning coaches. He’s been the strength and conditioning coach for the Boston Bruins, the 1998 gold medal winning women’s U.S. Olympic hockey team, and the nationally acclaimed Boston University hockey team that won the national championship with Mike on their staff. Mike’s work with Cam Neely is the reason the Bruins’ great number 8 is in the Hall of Fame.
Mike invited me to his gym in Winchester, Mike Boyle Strength and Conditioning. Check out his website at www.bodybyboyle.com. Mike convinced me that better eating and a commitment to exercise could be fun, invigorating and exciting. I’ve been working out there for a few weeks and I cannot tell you how much better I feel. I swear to God. I’ve been walking, riding a bike, stretching, lifting weights, doing work with rubber bands…….WOW. I CAN’T BELIEVE IT. I’m having a BLAST. Everyday I move a little bit better. My thighs have stopped chafing, my man boobs bounce less, I’m feeling muscles I didn’t think existed any longer and my really fat clothes are getting looser.
The great thing about working out with Mike and his staff is that it’s a totally un-intimidating environment. They work with world class athletes every day, but they don’t care if you look like Humpty Dumpty. It is all about health with Mike and the folks at his gym. I am just as important to them as one of their NHL stars. That makes a HUGE difference.

If you want to feel better, join me on my journey. I’ve got well over 100 pounds to lose, but I’m going to enjoy all the little steps along the way. There’s just way too much fun to have and I love fun. I’ll be on the slopes next winter, not watching my belly slope down to my knees.

Let’s Go. Let the fun begin!
Rock the house, y’all!