I remember back a very short time ago, December 24th 2014. I checked in with my "25 Days of Fitmas" group to post our ending stats. I proudly posted my 208 lbs weight with the associated measurements (I was nursing a shoulder injury and doing mostly cardio based programs like T25), and I was quite happy going into the holidays being that lean. All of the challengers also did a great job that month keeping the weight off during a statistically difficult time to do so.
Santa must have been listening when I asked for 2 programs for Christmas. I received Les Mills Combat an MMA inspired cardio and fat blasting program. I also received Body Beast. I have wanted this program ever since it was made available in 2012. This program is designed to help you gain muscle, serious muscle, IF you follow the program.
Like every month before I shared my goals with my monthly challengers, my goal being that I was starting Body Beast on January 12th AND I have the lofty goal of submitting such amazing results, that I can get into the infomercial casting call in June.
I have given 110% to each and every workout. Muscles I never knew existed are sore every day. I am so lucky to have a gym partner that pushes me daily to be better than I was the day before. I can't stress enough how well the program works to put on muscle.
And then it was time to follow the diet........
I struggled in the first month to hit the calorie goal with the "right" kind of calories. I also seemed to give myself permission to stray from the plan to hit my calorie goal. Stating that I was "bulking" made it OK to eat crap food. When you put garbage in, you get garbage out......
Instead of having jaw dropping results, I now weigh 232 lbs (a weight I have not seen since Jan. 2nd 2012). I wish I could say it is all muscle gain, but it is not. I didn't follow the program, and I have paid the price.
For me this is so much more than just not following a process. This is my life cycle. I started to gain weight around 9 years old, after my parents divorce. This continued roughly until I hit my 20's.
My 20's I managed to stay somewhat fit by taking all the wrong "supplements" and trying to look like a WWE wrestler.
I turned 30 and hit 305 lbs and yo-yo dieted from 280-300lbs for the next 7 years.
I took my life back after that, if you have followed this blog ya'll know the story, if not check out my first post about my transformation.
And now at 41, I worry that not following the program has set me on a path of self destruction again. The feelings of embarrassment with how I have let myself go are back. The feeling that I am a fraud to all of you that were inspired by my story. The feeling of disappointment in myself......
I write this not to get pity or to hear that "It will be OK". I write this to cleanse the negative vibe from my mind. I write this to vent my frustrations with myself.
Most importantly, I write this for those of you that struggle every day.
I struggle every single day with controlling my weight and my eating habits. I will struggle every day of my life with this. I will have more good days than bad. I will overcome this......
If this story hit home with you, or you know someone that has the same troubles, please share my story. I am always looking to help people in their journey.
Why struggle alone when you can have support along the way?
Saturday, March 21, 2015
Thursday, March 5, 2015
Reluctant and unsure, now confident and strong: The Succes Story of Danielle T
Fad diets or workouts never really paid off, yet support and motivation did! Danielle is now just one of the many Challenge Group Rock Stars!
Keep in mind Danielle is a busy Mom of 2 that works full time AND is going back to school to further her education. If she can find 30 minutes a day to take care of her self, anyone can.
Here is the beginning of her journey:
"About 6 months ago a friend approached me to join a Facebook challenge group that she was going to be a part of. When she asked me to join I was a little reluctant and unsure, but gave it a try anyways.
Six months and 27 pounds later, I look back and I am so thankful that I made the decision that I did!
Steve's support throughout this process has been invaluable. He fights this weight battle himself as well and has made such progress over the past few years. Every month I look forward to a new beginning, new Team members, new ideas, new recipes and new goals. Steve, without a doubt brings everything he has to the group each month. He is an amazing coach. He keeps us engaged and motivated each and every day.
He also reminds us regularly that being fit is not something that comes naturally to him. He has to continuously work for it. He certainly has done that, but continues his fight each and every day. I do not know where I would be right now if it was not for this challenge group. It has been such an important component of my journey. Everyday it gives me the motivation to push play and workout or make good food choices.
I am so grateful to have crossed paths with Steve as a coach. He has truly changed my mindset and I am forever grateful that I get to work alongside him daily on my journey!"
Danielle T
Keep in mind Danielle is a busy Mom of 2 that works full time AND is going back to school to further her education. If she can find 30 minutes a day to take care of her self, anyone can.
Here is the beginning of her journey:
"About 6 months ago a friend approached me to join a Facebook challenge group that she was going to be a part of. When she asked me to join I was a little reluctant and unsure, but gave it a try anyways.
Six months and 27 pounds later, I look back and I am so thankful that I made the decision that I did!
Steve's support throughout this process has been invaluable. He fights this weight battle himself as well and has made such progress over the past few years. Every month I look forward to a new beginning, new Team members, new ideas, new recipes and new goals. Steve, without a doubt brings everything he has to the group each month. He is an amazing coach. He keeps us engaged and motivated each and every day.
He also reminds us regularly that being fit is not something that comes naturally to him. He has to continuously work for it. He certainly has done that, but continues his fight each and every day. I do not know where I would be right now if it was not for this challenge group. It has been such an important component of my journey. Everyday it gives me the motivation to push play and workout or make good food choices.
I am so grateful to have crossed paths with Steve as a coach. He has truly changed my mindset and I am forever grateful that I get to work alongside him daily on my journey!"
Danielle T
Tuesday, February 17, 2015
3 months after a newborn and 37 lbs later: The success story of Jennifer P
I wanted to share a success story from one of our many challengers. Jennifer is one of the most determined and driven people that I have had the pleasure of coaching. She puts in the time and the results have paid off, which is no easy feat for a busy mom of three girls.
Here is Jennifer's story in her own words.
"After having my 3rd child in less than 5 years, I was ready to take control back of my body and finally work toward the health and fitness goals that were always in the back of my mind. This time I was driven to do it not only for my family, but also for myself.
A good friend kept talking about this Facebook accountability group she was part of and this great coach Steve, that was helping to drive her towards her fitness goals.
I thought to myself, how can I get involved? I emailed Steve and asked to be part of his group. That was 3 ½ months and 37 lbs. ago. Steve has such an inspiring story and such a passionate drive for wanting to help others achieve their goals. He’s an incredible guy with such a motivating mission.
There are now almost 30 of us that are part of this incredible group. All of us are working under Steve’s guidance against a similar goal, better health. It’s incredibly motivating to be part of a group of people that can inspire each other each and every day. From posting recipes and workouts to just a pat on the back when you’re feeling less than 100%, it has been life changing.
As for me, I have 13 lbs. to go and I know for the first time in my life that I WILL get there. How could I not, I have a coach and 30 new friends that are relying on me to achieve this goal "
Jennifer P.
Here is Jennifer's story in her own words.
"After having my 3rd child in less than 5 years, I was ready to take control back of my body and finally work toward the health and fitness goals that were always in the back of my mind. This time I was driven to do it not only for my family, but also for myself.
A good friend kept talking about this Facebook accountability group she was part of and this great coach Steve, that was helping to drive her towards her fitness goals.
I thought to myself, how can I get involved? I emailed Steve and asked to be part of his group. That was 3 ½ months and 37 lbs. ago. Steve has such an inspiring story and such a passionate drive for wanting to help others achieve their goals. He’s an incredible guy with such a motivating mission.
There are now almost 30 of us that are part of this incredible group. All of us are working under Steve’s guidance against a similar goal, better health. It’s incredibly motivating to be part of a group of people that can inspire each other each and every day. From posting recipes and workouts to just a pat on the back when you’re feeling less than 100%, it has been life changing.
As for me, I have 13 lbs. to go and I know for the first time in my life that I WILL get there. How could I not, I have a coach and 30 new friends that are relying on me to achieve this goal "
Jennifer P.
Friday, February 6, 2015
Beef Barley Soup
Living in New England has its ups and downs. As the seasons change you can't help but admire the beauty of where we live. Enter the Blizzard of 2015......
24" of snow is great to look at until it needs to be moved.
After 4-5 hours of snow removal, you need something to warm you up. Funny enough I did not do what most people do before a storm, which is stand in line for groceries you will never use, just because there is a storm coming. Luckily for me I made the best out of some staples I had in the house. Here is the recipe for a super simple Beef Barley Soup I made to warm my insides.
Beef Barley Soup
1 lbs of 93% lean ground beef
2 Containers of low sodium beef broth (32 oz each)
2 Cups of cooked barley
1 Medium onion
1 Cup of frozen carrots
1 Tablespoon of olive oil
Heat oil in frying pan over med-high heat. Add onion and cook until translucent. Add ground beef and cook until browned. Drain all the fat and add beef mixture to a large pot. Add remaining ingredients and bring to a boil. Reduce heat and simmer 20 minutes or until carrots are soft.
Add salt and pepper to taste
Leave a comment below if you try this recipe or let me know your favorites soup recipes!
Wednesday, January 14, 2015
Fearing Change
How many times have you been afraid of change? Afraid to go new places, do new things or even start a new job. Sticking to what you know best or how you do things is comfortable and easy. And it is also the easy way out.
This week I started a new Beachbody program called Body Beast. The program is designed for muscle gain and with that, weight gain. This program is different from what I have previously done. Normally I am trying to trim the fat and lose weight, but I decided it was time for a change. And that scares me to death.....
I am scared to see the number on the scale rise instead of fall. I am scared that I will fail on this program and struggle again to lose the weight that I have worked so hard to keep off. Or even worse, what happens if I gain fat and can't lose it again?
Then I started to think, what if I never tried something new? I took a chance on P90X over 4 years ago and lost 105 lbs. If I never tried something new I would still be unhappy and overweight. I have a great support system in place, I'm surrounded by people in fitness groups that I host. I have cheerleaders now and great friends and family that are also trying something new and facing their fears. So why am I still scared?
I fear not reaching my goal or even worse taking steps backwards. But as they say, if the thought of how you reach a goal is not scary, you are not setting the bar high enough.
Stay tuned to see how this story ends......
Wednesday, December 17, 2014
Not All Calories Are Created Equal?!?
Not all calories are created equal. Or are they? By definition a calorie is the energy needed to raise a gram of water 1 degree C or a quantity of food capable of producing such an amount of energy. That being said, a calorie is a calorie right? WRONG!
Let's take a look at the difference. Below is roughly 250 calories worth of food. Everything is equal right?
VS.
Once you know your caloric need, we can break it down to macro percentages to help you achieve your specific goals. Based on the type of training you do, your breakdown will be different. Allow me to share a few examples:
If you are a weightlifter trying to bulk up you may have 25% Protein 50% Carb and 25% Fats
A weightlifter trying to cut body fat may have 50% Protein 40%Carb and 10% Fats
A person doing an at home program trying to shed fat may have 45% Protein 35% Carb and 25% Fats
To go further we are going to perform some math, not my favorite subject, but necessary for accurate tracking. We will base it off a 2000 calorie diet with a 50/40/10 split. For this we need to know one more thing.....
50% Protein or 1000 calories divided by 4 grams = 250 Grams protein per day
40% Carbs or 800 calories divided by 4 grams = 200 Grams carbs per day
10% Fats or 200 calories divided by 9 = 21 Grams fat per day
(Keep in mind this example if for cutting or fat loss)
If you consistently go over in a certain category you may hurt your chances of achieving your goals. Eating unhealthy carb like white sugars and breads as opposed to complex carbs like whole grains and sweet potatoes or unhealthy fats compared to nuts, olive oils or avocado will also make a difference.
As you can see, all calories ARE NOT created equal. Choose wisely to achieve your goals. If you need help figuring out your calorie/macro goal, I would be happy to help. Email me at sbelangerfitness@gmail.com or Like our Facebook page here. I'm always happy to help someone start their journey or achieve their goals.
Let's take a look at the difference. Below is roughly 250 calories worth of food. Everything is equal right?
Because not everything is equal, I wanted to share some insight on the world of Macronutrients, or macro tracking. Tracking just calories alone is sometimes not enough to get help you achieve your goals. But tracking macros can be the missing piece of the puzzle in you road to being fit.
What exactly is a macro? Quite simply it is the protein, carbs and fats in every food. This is what you will be looking for on any food labels for tracking.
I am not going to attempt to tell anyone just how many calories they need daily. Everyone's needs are different based on how active they are, how much they weigh and what type of exercise they perform. There are plenty of online calculator out there or if you are using a Beachbody product, there are clear nutrition guidelines included as well.
Once you know your caloric need, we can break it down to macro percentages to help you achieve your specific goals. Based on the type of training you do, your breakdown will be different. Allow me to share a few examples:
If you are a weightlifter trying to bulk up you may have 25% Protein 50% Carb and 25% Fats
A weightlifter trying to cut body fat may have 50% Protein 40%Carb and 10% Fats
A person doing an at home program trying to shed fat may have 45% Protein 35% Carb and 25% Fats
To go further we are going to perform some math, not my favorite subject, but necessary for accurate tracking. We will base it off a 2000 calorie diet with a 50/40/10 split. For this we need to know one more thing.....
50% Protein or 1000 calories divided by 4 grams = 250 Grams protein per day
40% Carbs or 800 calories divided by 4 grams = 200 Grams carbs per day
10% Fats or 200 calories divided by 9 = 21 Grams fat per day
(Keep in mind this example if for cutting or fat loss)
If you consistently go over in a certain category you may hurt your chances of achieving your goals. Eating unhealthy carb like white sugars and breads as opposed to complex carbs like whole grains and sweet potatoes or unhealthy fats compared to nuts, olive oils or avocado will also make a difference.
As you can see, all calories ARE NOT created equal. Choose wisely to achieve your goals. If you need help figuring out your calorie/macro goal, I would be happy to help. Email me at sbelangerfitness@gmail.com or Like our Facebook page here. I'm always happy to help someone start their journey or achieve their goals.
Wednesday, December 3, 2014
When Life Takes Over
Imagine this if you will.....
You wake up at 7am, fresh off of 8 hours of deep sleep. You come into the kitchen, a healthy breakfast is prepared and waiting for you. At 9am you head to the gym, or pop in your favorite work out DVD, and you nailed it today!
Then imagine a nice relaxing shower, heading off to work, home after 8 hours and settling down to a nice family dinner.
Now wake up from this fantasy, because real life just took over!
If your life is anything like mine, this is nothing more than a fantasy. My life seems like as soon as my feet hit the floor, its is pedal to the metal until I sleep at night.
I do not tell you this for sympathy or even for a pat on the back. This story is about how I manage to maintain a healthy lifestyle, all while being surrounded by chaos.
Allow me to introduce you to chaos.......
My three boys, Ryan 6, Mikey 4 and Joey is 1. I know what you are thinking, how can something so cute cause so much chaos?
Honestly, I am blessed. My family is amazing, my wife Jessica keeps this brood in check every day. The kids are some of the nicest and most polite boys you will ever find.
However at any given moment cute turns into chaos.......
Allow me to shed some light on my "normal" day and how I adapt to stay healthy among the chaos.
3:45 AM Wake up. I get up this early for necessity, not because I enjoy it. If I want "me" time, it happens now
4:00-5:30 AM Me time. This is where I have my first meal, a chocolate protein or Shakeology mixed with cold coffee (Who has time to wait for the coffee to brew?).
This is where I get my personal development time in, a minimum of 10 minutes reading every day.
Next is workout #1. I am currently starting PIYO for round 2. I find this to be one of the best workouts as I get older. It helps my aching joints and my flexibility.
At this point I pack my cooler for the day and hit the road.
5:30 AM Workout #2. I enjoy old school weight training routines just as much as my at home DVD's. This is the time of the day when I can "drown out the noise" as I like to say. No one talks to me, no one bothers me, and the stress of life disappears for an hour.
7:00 AM Off to work! I am a Service Manager at a busy plumbing and HVAC company. I also run service calls during high demand times, which seems like everyday. Every day is different, some are 8 hours, some are 12.
I bring everything I need to eat throughout the day with me. Three meals, 2 snacks, a shake and "emergency food" (Cans of chicken) just in case the day goes extra long. I would rather pack extra than have to stop for fast food.
6:00 PM This is where the real chaos begins! From the minute I walk through the door, its family time. Bombarded by 3 running and crawling boys trying to capture my attention (and loving every second of it). These days will quickly be replaced by teenagers that no longer think Dad is cool, so I think I will enjoy this as long as possible.
Dinner, clean up, cuddle time, bath time, story time and bed time all follow. I can't stress how blessed I am to have a wife that keeps our crazy household together. It is such a seemingly thankless job of being a full time mom and wife, yet to her it is the most fulfilling.
You wake up at 7am, fresh off of 8 hours of deep sleep. You come into the kitchen, a healthy breakfast is prepared and waiting for you. At 9am you head to the gym, or pop in your favorite work out DVD, and you nailed it today!
Then imagine a nice relaxing shower, heading off to work, home after 8 hours and settling down to a nice family dinner.
Now wake up from this fantasy, because real life just took over!
If your life is anything like mine, this is nothing more than a fantasy. My life seems like as soon as my feet hit the floor, its is pedal to the metal until I sleep at night.
I do not tell you this for sympathy or even for a pat on the back. This story is about how I manage to maintain a healthy lifestyle, all while being surrounded by chaos.
Allow me to introduce you to chaos.......
My three boys, Ryan 6, Mikey 4 and Joey is 1. I know what you are thinking, how can something so cute cause so much chaos?
Honestly, I am blessed. My family is amazing, my wife Jessica keeps this brood in check every day. The kids are some of the nicest and most polite boys you will ever find.
However at any given moment cute turns into chaos.......
Allow me to shed some light on my "normal" day and how I adapt to stay healthy among the chaos.
3:45 AM Wake up. I get up this early for necessity, not because I enjoy it. If I want "me" time, it happens now
4:00-5:30 AM Me time. This is where I have my first meal, a chocolate protein or Shakeology mixed with cold coffee (Who has time to wait for the coffee to brew?).
This is where I get my personal development time in, a minimum of 10 minutes reading every day.
Next is workout #1. I am currently starting PIYO for round 2. I find this to be one of the best workouts as I get older. It helps my aching joints and my flexibility.
At this point I pack my cooler for the day and hit the road.
5:30 AM Workout #2. I enjoy old school weight training routines just as much as my at home DVD's. This is the time of the day when I can "drown out the noise" as I like to say. No one talks to me, no one bothers me, and the stress of life disappears for an hour.
7:00 AM Off to work! I am a Service Manager at a busy plumbing and HVAC company. I also run service calls during high demand times, which seems like everyday. Every day is different, some are 8 hours, some are 12.
I bring everything I need to eat throughout the day with me. Three meals, 2 snacks, a shake and "emergency food" (Cans of chicken) just in case the day goes extra long. I would rather pack extra than have to stop for fast food.
6:00 PM This is where the real chaos begins! From the minute I walk through the door, its family time. Bombarded by 3 running and crawling boys trying to capture my attention (and loving every second of it). These days will quickly be replaced by teenagers that no longer think Dad is cool, so I think I will enjoy this as long as possible.
Dinner, clean up, cuddle time, bath time, story time and bed time all follow. I can't stress how blessed I am to have a wife that keeps our crazy household together. It is such a seemingly thankless job of being a full time mom and wife, yet to her it is the most fulfilling.
8:00 PM Phew! We survived another night! Now is the time where I prep my meals for tomorrow, spend some time catching up with my Beachbody challenge group participants and finally spend some much needed time with Jess. This is probably the only time we can have an uninterrupted conversation and we try to use our time wisely, but some days we want nothing more than to kick back and just relax together.
This is a typical weekday. Now add the weekends filled with soccer (I coach 1st grade soccer), basketball, family functions, grocery shopping, holidays and fun adventures and there is enough to make your head spin!
Life takes over. There is always SOMETHING. Unforeseen circumstances can change the course of any given day. Do I expect people to attempt to live this way? HECK NO! This is just plain crazy......... but it is what works for me. I share this because just when you think your life is overwhelming, chaotic, or just plain crazy, think of my story.
Also, if you find yourself up 4am, wondering if you should get out of bed to start your workout...... Message me or find me on Facebook, I will be right there working out too.
Subscribe to:
Posts (Atom)