**The Ultimate Weight Loss Program**

A guy calls a company and orders their 5-day, 5lb weight loss program.The next day, there's a knock on the door and there stands before him avoluptuous, athletic, 19 year old babe dressed  in nothing but a pair of Nike running shoes and a sign around her neck. She introduces herself as a representative of the weight loss company. The sign reads, "If you can catch me, you can have me." Without a second thought, he takes off after her. A few miles later puffing and puffing, he finally gives up. The same girl shows up for the next four days and the same thing  happens.On the fifth day, he weighs himself and is delighted to find he has lost  5lbs as promised. 
He calls the company and orders their 5-day/10 lb program. The next day there's a knock at the door and there stands the most stunning, beautiful, sexy woman he has ever see in his life. She is wearing  nothing but Reebok running shoes and a sign around her neck that reads,   "If you catch me you can have me".Well, he's out the door after her like a shot. This girl is in excellent  shape and he does his best, but no such luck. So for the next four days, the same routine happens with him gradually getting in better and better shape.Much to his delight on the fifth day when he weighs himself, he discovers   that he has lost another 10lbs as promised. 
He decides to go for broke and calls the company to order the 7-day/25lb program. "Are you sure?" asks the representative on the phone. "This is our most  rigorous program."  "Absolutely, " he replies, "I haven't felt this good in years." 
The next day there's a knock at the door; and when he opens it he finds  a huge muscular guy standing there wearing nothing but pink running  shoes and a sign around his neck that reads, "If I catch you, you are  mine."He lost 33lbs that week.   HAVE A HEALTHY DAY!

Sunshine's Tuna Salad
1 6oz can of tuna in water, drained-175 cal's
2 slices of sandwich stacker pickes, diced-5 cal's
1 hard boiled egg, diced-80 cal's
1 tablespoon of hummus-35 cal's
pinch of pepper
(Total 295 calories)

Mariellen Swafford!

Our first week was a huge success! Out of 39 competitors, only one person didn't lose any weight! And really, she didn't count because she didn't actually begin until four days has already passed! It was our greatest kick off yet, with the best results to date. Congratulations to all.

Remember, our contest is based on a PERCENTAGE of body weight lost, not actual pounds. The formula is: 1-(current weight divided by starting weight). This ensures fairness amongst our male and female competitors. Hence, when you view the numbers, you will understand what the "percentage thing" means.

Top Ten 1st  Week BL #3
 
1.   Mary Ellen Swafford  3.63%  7.5 lbs.
2.   Maggie Halloran         3.58%   5.5 lbs .
3.   Jose Silva            2.99%    7.5 lbs.
4.   Dude Dewalt              2.78%   8 lbs.
5.   Andrea Lewis          2.60%    5 lbs.
6.   Lorraine Kroeze        2.49%   4.5 lbs.
7.   Pasha McCall            2.34%    6.5 lbs.
8.   Amber Peterson        2.29%     4.5 lbs
9.   Jen McLaughlin        2.29%     4 lbs.
   10. Yolanda Miller          2.14%      5.5  lbs.
 
Larry’s Team  =3 people
Sonya’s Team=  3 people
Erin’s Team =  2 people
Bruce’s Team= 2people
        GOOD JOB!!!!

We also have each of our contestants sign in and log their individual times at our juice bar. The contestant who comes into the gym the most the wins a 16 oz smoothie. Last week's winners are:

Bruce Team:  Steve Whitmer = 14 ½ hours
 
Larry Team: Richard (Dude) Dewalt = 15 hours
 
Erin Team : Hope Alombro = 7 ½ hours
 
Sonya Team : Yolanda Miller 10 ¾ hours

Yolanda, Dude, and Hope

and , Steve- Congrats you guys! You put in a lot of hours!

We are now more than half way finished with week two. I am really looking forward to seeing the numbers next week! Thanks to our hard working trainers who put in an incredible amount of hours to assist these folks!

February is Healthy Heart Month. And NAS Lemoore's Main Side Gym has, for as many years as I've worked here (2002-present) offered a 3/5/10K race. I, of course, Invited my clients to join me on what was most definitely a "wet, and not so perfect" race morning. Kudos to the folks, not just my clients, that braved the winter elements to join their comrades in the MWR bi-monthly race. Since I am in training (half-ass admittedly at the moment) for a half marathon, I figured the 10 K would be a good challenge for me. The last time I ran a 10K was six years ago, so it's been awhile. One of my clients, and good friend, Sean Skinner, is also preparing for the same Half marathon. He and I paced together for a bit. His wife Melody, was out of the town at the time (how convenient), so she missed our fun!

Sean Skinner and Yours Truly before...(it was pretty chilly to be honest)

Ski Skoblicki and his wife Pat walked the 3 K. You might remember Ski when I blogged about him a few months ago, he completed the last race with me two months ago. His battle with Parkinson's disease has not stopped this go-getter. He shaved eight minutes off his race time. Pat also joined him. They also waited for me to slog through my run. Something about a friendly face at the finish line to pat you on the back is so special. Thanks to you both for being there for me. I love these two like my own parents.

Sonja White and Sean Skinner

Larry Dove and his running partner

Signing Up----Brrrrrrr.


Ski, Pat and me Before "the pain"

My finish time was 58 minutes and 15 seconds. My time to beat.

The five S's of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. --Ken Doherty


 

Welcome all to our third Biggest Loser Contest! We just completed week one!

Our first meeting. We have 39 competitors! Our largest group to date.

After our first week, and, for the very first time ever, EVERY SINGLE COMPETITOR LOST WEIGHT! (with the exception of one who joined us late). Isn't that incredible! Way to go BL-3 Competitors!

The Fitness Solutions Team
Here to change the way you look and feel!

Sonya Onorati/Crazy Chick Erin McAnally-Fitness Solutions Power Tech/Personal Trainer/Certified EMT

Larry Dove-Biggest Loser 1 Contest Winner/Trainer

Bruce Whisenhunt-Biggest Loser 2 Contest Winner/Trainer

Gary Alvidrez-Biggest Loser 1 Second Place Winner-Guest Trainer/Speaker

Machelle Vieux-Guest Trainer/Speaker



Meet the Teams!!



My Team (missing three hotties)




Erin's Team (missing Erin?) It's okay, cause my peeps are taking the win!





Larry's Team (He's the short one in the back)



And Big Bad Bruce's Team!
And man, does Steve (guy in gray shirt) look like he's ready go kick butt!!

Some thought's I'd like to share with all of you. There are 3500 calories per pound of body fat. In order to lose just one pound of stored fat we need to burn off 3500 extra calories. In our first meeting, you listened to all of the above folks keep stating the same message over and over----NUTRITION. So, to lose just one pound of fat you will have to burn up 3500 calories.
How much is that? Well if you are on a diet such as an 1800 diet, you are eating 1800 calories a day. So 3500 calories is about two full days worth of food. (In our contest, females are on 1600, males on 2000, you do the math)
And folks wonder why it's so dang hard to lose weight! Remember, we are taking baby steps and changing our habits for the long term, so don't be discouraged. We can do this, bit by bit. You can also avoid calories in order to avoid gaining weight. The fewer calories you add to your daily diet, the fewer you will have to try to burn off every day. (remember, trash the ranch dressing).
Here are some activities and how many calories they burn for you.
Just sleeping burns about 50 calories. Not bad. Maybe we should have nightmares, thrashing burns more calories-KIDDING.
An hour of gardening burns 350 to 500 calories per hour.
Skipping rope with a jump rope burns 700 calories per hour. About the same as fast running and more than jogging (see below). This is one of the best exercises, it can be done anywhere and the equipment costs less than five dollars.
Jogging at 5 miles per hour will burn around 500 calories per hour.
Aerobics classes burn about 450 to 500 calories per hour.
Walking at a normal pace, and playing golf (without a golf cart), each burn around 250 to 280 calories per hour.
Power walking can burn over 600 calories an hour. So can riding a bicycle or an exercise bike at the gym. Sonya's saying-the Treadmill is now your very best friend!
Housework can burn 100 to 200 calories per hour, depending on the activity level.
Another way to "burn" away calories is to simply avoid the easy ones.
For example, a tablespoon of mayonnaise has 150 calories of pure fat. If you leave it off your sandwich you never have to take it off your hips, or your butt later. Ask yourself, does it really taste that good? Really, am I never gonna have this again? Is it really worth the extra time my trainer says I must do? Is this worth it, considering the number of calories burned per pound of fat?
The same goes for sugary sodas. Try drinking water instead next time you are confronted with this choice. Just say, to yourself or out loud, "I'm tired of soda. It doesn't quench my thirst. I'm just going to have good old water." Repeat after the Sonya, "It doesn't taste that good, really". Drink Diet Soda! Rememer, they feed rats ten billions tons of saccharine a day to produce unwanted "medical issues". Good thing you arent' a rat! A diet soda occasionally ain't gonna kill you.
You save hundreds of calories here too. They all add up. Avoiding 3500 calories this way keeps another pound of fat from being added to your body. One less to try to remove later.
Every time you eat, try to keep in mind the number 3500 - the number of calories burned per pound of fat.
This is all easier said than done, of course.
Most people have a mistaken belief they have to eat less food. That is not the case. The truth is, they have to eat different food. You are simply making poor choices. You can go to McDonald's restaurants and order a cheeseburger, fries and a soda... or you can order a chicken breast sandwich on a whole wheat bun, with a glass of water. If you weigh the meals they are about the same quantity of food. The difference is in the ingredients. In the calories burned per pound of fat. One meal has far more calories and fat than the other.
An ounce of lean chicken is not the same as an ounce of butter. So, look at your meal suggestions. They work, and that's why we give them to you. You know what you need to do, don't you?If you can change your eating habits, one little habit at a time, you can change your body.What habit will you start with? The soda? The mayonnaise? Switching from creamy coffee drinks to plain? Small changes add up for you or against you.
In health and fitness

Sonya~

Ingredients
Serves: Prep: 20min|Cook: 1min |Total: 21min
              

• 1 can (11 ounces) mandarin oranges,drained, reserving 2 tablespoons syrup
• 1/4 cup plum sauce
• 1 tablespoon rice wine or wine vinegar
• 1 tablespoon grated fresh ginger
• 4 cups cooked chicken cut into thin strips
• 1 red bell pepper, chopped
• 1/2 small english cucumber, peeled, seeded, and chopped
• 2 scallions, thinly sliced on the diagonal
• 4 whole wheat tortillas (8" diameter)
• 8 leaves romaine lettuce

...emailed to me today, from Commander Machelle Vieux,


"For those that joined us this morning, thanks for a GREAT workout.  We
had a great group (about 15) and it was a fun time - really, I mean it!
You all were motivated, kept going, and kept pushing yourself to rise to
the challenge.  Keep up the good work.  

For those that didn't make it this morning, hope you can join us next
Saturday.  You missed out on a fun workout and Larry's tasty low-calorie
crab cake samples.  I saw several people coming into the gym later in
the morning, fantastic dedication.

Take care,
Machelle"

CDR Machelle Vieux
Public Works Officer NAS Lemoore
NAVFAC Southwest
DSN 949-4091
Office (559) 998-4091
Cell (559) 817-8908
machelle.a.vieux@navy.mil

Here is a link to a handy device that will help you judge your water
intake, do not determine you intake by your thirst (by the time you feel
thirsty your body has lost between 2 and 5 cups of water).  The more you
work out the more you should drink, you can even pre-hydrate before your
work out to ensure you do not fall below your hydration level.
Proper water intake will:
1. Increase your concentration
2. Help keep you from snacking (it can help curb hunger)
3. Keep your energy level up
4. Help with oxygen exchange
5. Help keep your skin looking younger and more vibrant
6. Keeps your body functioning properly (helps remove toxins from your
blood)

This converter is in metrics, to convert your weight to kilos divide it
by 2.2.
250ml is approximately 8oz.


http://www.wateraid.org/uk/get_involved/drink_more_water/1415.asp

LARRY'S LOW CALORIES CRAB CAKES (48 EACH)

1 lb Crab Meat-----------------------------------------160 Calories
3 Tbsp Liquid Egg Whites-------------------------------30
2 tsp Worcestershire sauce------------------------------0
1/4 tsp Dry Mustard-------------------------------------0
2 Tbsp Mayonnaise--------------------------------------60
1 tsp Lemon Juice---------------------------------------0
1 Tbsp Mustard-----------------------------------------0
1 Tbsp Melted Butter-----------------------------------120
1 tsp Parsley Flakes-------------------------------------0
1 tsp Seafood Seasoning ( Old Bay)-----------------0
1/2 cup Oatmeal----------------------------------------150
1/4 cup Flour-------------------------------------------60
1/2 tsp Seasoned salt-----------------------------------0
1/2 tsp Minced Garlic----------------------------------0
1 tsp Oregano-------------------------------------------0
1 tsp paprika--------------------------------------------0
1 Small Bell Pepper chopped ------------------------0 
1 Small White Onion chopped-----------------------0
 
                              580 Calories divided into 12 cakes = 48 calories each
 
1 12 oz VidaliaOnion & Summer Tomato Dressing------2 TBSP = 40CALORIES
  TO FIND THE DRESSING GO TO www.braswellscom
 
COMBINE ALL INGREDIENTS EXCEPT CRAB MEAT AND VIDALIA ONION DRESSING IN A BOWL. FOLD IN CRAB MEAT. SPRAY A LIGHT COAT OF BAKING SPRAY IN A 12 CUPCAKE PAN.   FILL IN CUPS WITH MIXTURE.. TOP EACH CAKE WITH A LIGHT SHOT OF PAPRIKA. BAKE AT 375 F FOR 12-15 MNUTES UNTIL EVENLY BROWNED AND REACHES AN INTERNA TEMPERATURE OF 165 F. COOL IN PAN FOR 5 MINUTES. TOP EACH CAKE WITH VIDALIA ONION DRESSING.
 THEY TASTE SO GOOD THEY MAY YOU WANT TO SLAP YOUR MAMA!
 
                                                                                             Larry Dove 2010
 

Dot Salberg and me on the track

Five weeks ago I was introduced to Dorothy "Dot" Salberg by a very good friend, Jan Buckley. I heard she was in a wheelchair, and was curious to hear her story.

Five years ago, Dot and her husband Dick were in a car accident while on travel. From the accident she suffered spinal cord injuries, specifically injury to her L-1 Vertebrae. For those unfamiliar with the spinal cord, the spinal column (or vertebral column) extends from the skull to the pelvis and is made up of 33 individual bones termed vertebrae. The L-1 lumbar vertebrae graduate in size from L1 through L5. These vertebrae bear much of the body's weight and related biomechanical stress. So, Dot now has limited mobility in her lower legs, and for the most part, barring physical therapy directly after her accident and surgeries, she's been in this wheelchair.

Here's where Sonya comes in.

As most of you know, I'm pretty passionate about helping people, and those with challenges inspire me ever more to help in whatever capacity I can. In this case, my first thought is; if that L-1 is just damaged, not completely broken, why can't we get her walking again? At least with a walker and out of that chair. To further my challenge, I found out that Dot has always been an athlete her entire life, once a State Basketball Champion, and her mother was also a basketball player.

Oh, I am so on this!

"That was such a long time ago (1957) but still such a thrill for me to think about.  I lived for basketball at the time.  We did have an undefeated season and never won by less than 15 or 20.  "
(Dot is second from the left)



Dot's Mom in 1923

As you can see, Dot comes for a long line of athletes, and I am determined to get her in shape, stronger, and leaner so she can hopefully play more ball with her grandchildren in the future!

So, for the last five weeks, Dot and Dick have come faithfully to the gym every Monday and Wednesday morning. I put her through a pretty torturous, and sometimes painful routines. We start off with walking (with her walker) in the basketball court and then continue into the gym for weights/rowing machine/and recumbant bike. Believe it or not, the walking portion of our routine is the hardest on Dot. She has to use almost all her upper body muscles to propel that walker and somewhat drag and force her legs to comply. She melts my heart with her tenacity and courage. With our weight training and resistance exercises, I am hoping to accomplish three things: Get more muscle on her to burn more fat. And secondly, build more upper body strength so she isn't so exhausted when she uses that walker. Lastly, we also reduce her chances of injury.

Dot on the Leg Extension

Dot learning the rowing machine...

Believe it or not, standing upright is an exercise...and challenging. This is the first time in a long time that she has been able to do this!!

To date, Dot has lost eleven pounds and is just about ready to circuit that basketball court in its entirety. Understand a few short weeks ago, she could only walk about 50 feet! Keep in mind, she is on a stringent nutrition plan, consuming roughly 1600 clean calories a day, and she has been very good at not cheating.

We continue our quest together and every week, training with this strong-willed woman,having the opportunity to get to know her family, and watching her blossom...she inspires me personally to work harder in all that I do. I have two sound legs and no broken back, I mean, what excuses do I have? i don't feel like it?

I hope Dot's story of courage, discipline, and motivation inspire you to get off your butts, quit looking for excuses, and reach for your dreams.
You'll never appreciate how much you have until it's gone. Don't let it go, okay?

• Don’t smoke or use tobacco products

• Get Active

• Eat a heart healthy diet

• Maintain a health weight

• Get regular health screenings

Biggest Loser 3

Main Side Gym
February 15, 2010

Begins 5:00 p.m.


Read below for more details!

Don't miss our best contest yet!

ARE YOU READY FOR A LIFESTYLE CHANGE?

If you are, then you've come to the right place! We are in the final preparation stages of beginning Biggest Loser 3,which begins this coming Monday, February 15, 2010, at 1700 (that's 5:00 p.m. for you civilian types).

How it works:

This is an eight week contest.
We meet every Monday for weigh-ins, you receive your new nutrition, cardio and strength training. We have a rap session on issues any contestants are having, go over food journals, guest speakers, etc.

Once you learn your new training schedule for the week, its up to each contestant to get their butts in the gym and work as hard as they can. Obviously, the harder you work, the better results you get.

I will tell you this: Nutrition is 75% of your success.

We have four trainers participating. Erin McNally, this is her third contest as trainer and brings with her a ton of experience and knowledge.



Larry Dove, our first Biggest Loser Winner (he lost 50 pounds in eight weeks), will be joining us again for Biggest Loser 3, in the personal trainer category. He was also a trainer in our last contest, and his team consistently beat the rest of us down! He truly is one of the most motivational people I have ever met.


Our newest addition to the Fitness Solutions team of trainers will be Bruce Whisenhunt, our winner from the Fitness Solutions 2 Biggest Loser Contest! If you recall, Bruce lost 54 pounds in our last contest! If anyone can help others reach their health and fitness goals, well Bruce is their man!

Last, but not least, yours truly, will again be back to help the other trainers whip folks into shape in record time. That is me, pictured above, with "the Bruce".

Although our contest is loosely based on the famous one of on TV, I like to think that our contest is even better. I'll tell you why-
The original one on TV is trying to help people get motivated to get fit, get active, and get healthy. Great! But, it's TV, and not reality. Most adults don't get to work out five days a week, have certain food prepared for them, and for weeks, their only job is to lose weight on national television.

Our contest is designed to help folks learn how to successfully incorporate physical fitness into a busy schedule, and into real life. How to eat healthy without depriving yourself, and how to efficiently (and effectively) burn fat and build muscle (which burns fat). And NOT spend all freaking day at the gym! I mean, most folks are pretty darn busy, but we're dealing with folks who work on a military base; crazy hours, long hours, deployments, travel, hardship, and so much more. We at Fitness Solution are all either retired military, are in the military, are dependents, or have been affiliated with the military, and the lifestyle. And we get it. Not only do we get it, but we want to teach you how to get it too! Got it?

In addition to the trainers, there are other staff members that are vital to the success of this contest as well as the two previous ones.



Rachel "Rae Rae" Archuletta

Rae is the behind the scenes brain at Fitness Solutions. If I have a question, concerns, or just want to know where my socks are, she knows! Seriously, Rae keeps track of all the contestants, inputs all the data, knows all the training programs and can assist on the gym floor when necessary, and is probably the best massage therapist in the valley. She's an extremely knowledgeable and valued member our team.

Our newest staff addition to the Biggest Loser Contest is Rachel Gordon. Rachel will be assisting with weigh-ins, will also be familiar with the training programs and lend a hand as needed to our members.

Now that you have an idea how it works, and what we are about, do yourself a favor; change your life once and for all. Don't just sit there and watch the Biggest Loser on TV every Tuesday night...be in the gym with us on Tuesday night (and Wed, Thursday, Friday...) and be inspired by yourself, not some stranger on TV.

The entry fee for our contest is $150.00 for eight weeks. Do some math, a drop in the bucket of life when you think about the results. Living longer, living better, and being happy...I mean, how much do you spend at Starbucks in a month?

We'll see you soon, I hope.

(we are accepting contestants until February 20).