GETTING READY FOR THE HOLIDAYS!!!

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!

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!

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…

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...

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?

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?

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