We asked our contestants, dietitians, and trainers to reflect on the entire experience and offer some advice to people looking to start a health and fitness challenge of their own.

Brad Lewis

Age: 40 Home: Lansing Occupation: Consultant

Starting weight: 272 pounds Ending weight: 225 pounds (Loss of 47 pounds)

Total % of weight lost: 17.3%

Starting Measurements: Ribs: 46.5” Waist: 48” Hips: 46.5”

Ending Measurements: Ribs: 44” Waist: 40” Hips: 43”

Total Inches Lost: 14”

What do you feel has been the biggest challenge in the process? For me the biggest challenge has been staying consistent with my healthy eating habits. There have been a few times during this challenge where I would go to Taco Bell or eat some pizza, or have too many drinks, but then I would feel bad and get to the gym to work it off. I think what I have learned is that once in awhile it is okay to eat some of things I used to eat, but now it is once in awhile instead of a few days a week.

What did you find easiest about the challenge? There was nothing easy about this challenge for me! But if I had to say one thing it would be the workouts. Now I am not saying the workouts were easy, trust me they were not! But they were made easier and enjoyable for me because Laura was right there with me the whole time. If I could give people a piece of advice it would be to find someone to workout with who will push you as much as you push them. Without Laura I am not sure I would have made it through this challenge. So thanks LC for pushing me and believing in me. I love you baby.

What did you have the most fun doing? For me it was a couple of things. First seeing my body change, feeling stronger and  how much better I felt and how much more energy I now have. Second participating in the MAC indoor triathlon, and running a 5k. Before this challenge I would have never even attempted to do either of those things. For me signing up for these events made me train and work out harder because I knew what I had to do and I needed to be in shape to do it. So for people out there who want to lose weight I would suggest putting a goal in front of you, like a 5k or a mini triathlon so that you can works towards completing it.

To what do you credit your success? I could not have done this without the help of Justin & Sheryln! I honestly don’t think I will be able to repay them for what they have taught me. Before this challenge I knew nothing about what foods to eat, and why I should eat them. Sherlyn taught me that I need to eat more during the day, but smaller portions. She told me to make sure you don’t let yourself get hungry, so eat 6 times a day, and spread the food out every 3-4 hours, but make sure I am eating healthy foods. By doing this I wasn’t hungry, didn’t binge eat and my metabolism really started to kick in! She took me to the grocery and showed me how to read labels and why it is important to do that. So thank you Sheryln for everything, you really have changed my life. Now Justin, what can I say about him!? He is the best trainer around bar-none! Justin pushed me to do things that I never thought I would be able to do in a million years. Justin is great because he knew what I was capable of even though I didn’t think I was. Justin thank you buddy for everything, you have changed my life and I will be forever thankful. If you have never worked with a personal trainer before, I am telling you to give Justin a call and set up a session with him. He took a 275 pound out of shape guy and whipped his butt into shape in 6 months! And last but not least is my girl Laura. Honey thank you for staying positive when I was not, and for telling me that I can do this, and for cooking all of those tasty healthy meals. I am truly lucky to have you in my life, and I thank you for going through this challenge with me.

In what aspects has the challenge changed other parts of your life? For one my father started working out again, which is great! I now am so much more active than I used to be. Instead of going home after work and sitting in front of the TV eating I am out walking the dogs, walking 18 holes on the golf course, biking with Laura, simply just being outside and active.  I am just so much more active now it is unbelievable. My life is so much better and I feel like a new person.

How do you plan on continuing your healthy lifestyle? I am going to continue to take what I have learned from Justin and Sheryln and keep doing what I have been doing for the past 6 months. I can’t even imagine going back to the way I was before the challenge. I am going to keep working out and eating healthy for the rest of my life. My ultimate goal is to be 200 lbs.

What can you do now that you couldn’t do before the challenge? Well for one I can run up and down the basketball court again! Before this challenge I would still play ball, but I would just run (walk) from 3 point line to 3 point line; now I am able to run all over the court. I am now able to go with Laura and take our dogs on long walks and not feel tired and out of breath. I am a big golfer and I enjoy walking when I play, but for the longest time because of being out of shape I was not able to do that. Now that I am in much better shape when I play I walk and carry my own clubs. It feels great too, golf is more enjoyable for me when I walk.

What advice do you have for others facing a lifestyle change in how to lose weight, eat healthier, etc.? My advice for others would be to not think of weight loss as a diet, but to think of it as a lifestyle change. If you say I am going on diet, after you reach your goal weight you will go right back to what you did before the diet. You need to understand that weight loss is a lifestyle change and you have to be ready to make that change for the rest of your life. Trust me it is not easy, but once you decide you are ready to make that change, you will be the happiest you have been in your life!

How do you see the challenge benefiting you in the long-term? This challenge has changed my life, plan and simple. I am healthier, happier and have more confidence in myself than I have had in a long time. I feel I know understand what it takes to live a healthy and fit lifestyle, so I am going to continue to learn more about being healthy and adapt that to my life. To all the people at Healthy and Fit, thank you for picking me to be in this challenge, this has changed my life forever.

He expressed a few final thoughts on the challenge: “Don’t think of weight loss as a diet, but think of it as a lifestyle change. You have to be ready to make that change for the rest of your life. Once you decide to make that change, you will be the happiest you have been in your life! I am healthier, happier, and have more confidence in myself than I’ve had in a long time.”

Dietitian: Sherlyn Hogenson, MS, RD – Hayes Green Beach Memorial Hospital

“Brad has been fine-tuning his eating pattern, trying new foods, having tuna and tilapia in place of red meat two-to-three times a week. I have encouraged him to remain focused and continue toward his goal. After several weeks or months on a new way of eating, some people long to return to comfortable old habits. Brad has kept his focus remarkably well.

“Brad has literally changed his lifestyle. He views himself as a healthy person – someone who makes healthy choices in foods, physical activity, who is in it for the long-term. He enjoys eating better foods. Brad now makes plans for what to eat and when to exercise. Our initial grocery store shopping tour was an essential part of the planning process, a hands-on experience, reading labels, choosing healthier products, and seeing what foods could be incorporated into his ‘diet.’”

We asked Sherlyn about Brad’s greatest accomplishment. “Brad played in the Gus Macker basketball tournament! He said it’s a whole lot easier and more fun to play at 225lbs than 272lbs. He doesn’t want to just sit anymore. He enjoys being active and plans to stay active.”

As for Sherlyn’s advice to others seeking to change their diet, she recommends taking a look at food behaviors. “Cut back on soft drinks. Decrease the amount of foods that have too much salt, fat, sugar, and calories. Increase fruits and vegetables. Don’t tackle all of these suggestions at once. Be sure the changes are sustainable. Find a dietician to help you accomplish your goal safely and effectively.”

Trainer: Justin Grinnell – State of Fitness

“Brad’s exercise repertoire has grown to unlimited options. He knows how to do many things with kettlebells, slide boards, TRX straps, bands, stability balls, and various free weight exercises. He also knows how to take care of his body with foam rolling, active stretching, and mobility exercises. His favorite for conditioning – the sled! He used to have new pain when he did certain squatting and lunging exercises, and his jumping ability has improved. His overall mobility is much better, and he can do many core exercises that were not feasible before.

“Brad now understands what it takes to live a true active and healthy lifestyle. He now feels the consequences of eating poorly and missing workouts. His body has changed dramatically in the right way this time. I have a feeling he is not going back.”

Brad began the challenge during a job transition. “When he had to start to travel for his job he had to adapt and understand how to pack healthy foods, get his water in, and make good choices when eating out,” Justin said. “That was a hard battle, but Brad now has the tools to make wise choices.”

Justin’s advice for readers: “Change is hard for people, especially when it comes to changing nutrition and exercise habits. It is 70% psychological, 30% physiological in my opinion. You must have some sort of incentive and motivate yourself. Stay consistent and realize you have to commit for the long haul. Seek help and support, and surround yourself with positive and motivating people.”

BRAD LEWIS

Age: 40 Home: Lansing Occupation: Consultant

Weight: 238 lbs Total % of Weight Lost: 12.5%

Ribs: 43.0 inches Waist: 41.75 inches  Hips: 44.0 inches

Total Weight Lost: 34 lbs

Brad and Laura hike at Point Lobos State National Reserve in California in April.

What have you added to your exercise routine this month?

The TRX – it is a body weight resistance exercise that consists of two “ropes” hanging from the ceiling and then there are many different exercises you can do with them.

What is your favorite thing about your new healthier self?

I have more energy—don’t need as much sleep.  I’m more motivated to get to my goal weight as I see the results of my new lifestyle.

How was grocery shopping after the grocery store outing? Name one item that you buy now (or don’t buy now) and explain why.

Grocery shopping since the outing hasn’t changed.  Early on I did a grocery outing with Sherlyn, so the trip together was more of a review to confirm I was buying the right things.  Things I didn’t purchase before this “makeover” began that I purchase regularly now are tuna steaks, Boarshead lunchmeats, and nonfat Greek yogurt.

Now that spring is here, what have you been able to do outside that you couldn’t before the start of the Challenge?

Laura and I have been walking the dogs 5-6 miles a couple of times a week, and I’ve been out golfing a few times this spring.

How will your exercise habits change now that you can add outdoor activities?

I’m going to try to do more outside—I’m doing a 5K in May.  I’ll continue to use the gym, but I’ll try incorporate more outdoor workouts as well.

What are your goals for the next month?

I would like to be under 230 by the end of the month.  Currently I’m at 238.  Continuing to eat right and be healthy is my goal.

Trainer: Justin Grinnell – State of Fitness, East Lansing

How is Brad doing this month?

Brad has been doing very well this month considering he has went on vacation and has had to travel a great deal for his new job. His physical condition has improved dramatically and weight is still falling off.

Did you add anything new this month?

We have started to implement more Kettlebell workouts, slide board, TRX suspension training, and metabolic conditioning exercises. His intensity increases with each workout.

Do you notice anything different about your participant’s attitude now that they have been in the Challenge for a few months?

I think Brad seems to enjoy his workouts more and more. He feels himself becoming more mobile, stronger, and faster on the basketball court. Results equals motivation!

What are you doing to make sure your participant continues to lose weight and doesn’t plateau?

Each workout is more intense with different combinations of exercises to ensure that his body is consistantly trying to adjust to the training.

How will Brad use what they have learned to actively live a healthy lifestyle in the future?

Brad will have to keep this pace up in order to stay at his condition. Brad understands that working out is a lifestyle and this is not just a game. The continued improvement will help drive Brad to keep working hard in the gym! And, he needs to be ready for the Gus Macker each year!

Dietitian: Sherlyn Hogenson, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

How is Brad doing this month?

Brad is excited about getting closer to his chosen weight goal.  He sees that it is possible to achieve it and he is motivated to continue working toward it.  Every now and then he relaxes the food plan, but he gets right back on track.

Did you add anything new this month?  If so, explain

Brad purchased a griddle and a blender, two appliances that have made meal prep a snap.  He uses the griddle for breakfast to cook eggs and for dinner to grill tuna and other fish.  The blender is for smoothies.  His favorite is made with bananas, strawberries, whey protein powder, ground flax seed, water and ice cubes.

Brad went on vacation to California in April.  He says he only gained one pound, but would have gained several pounds on vacation prior to the Challenge!  He had planned an active vacation, so there was plenty of golf (he really did not use a cart!) and hiking in the mountains. He kept from gaining because he was aware of the food choices he was making and focused on getting lots of exercise.  When he returned home, he got back to work on weight loss.

Do you notice anything different about your participant’s attitude now that they have been in the Challenge for a few months?

Brad is looking ahead to achieving and maintaining his goal.  He said he is doing this Challenge to learn and live a healthy lifestyle.  He feels increasingly better as he becomes more fit.  He said, “It doesn’t make any sense to go back to old habits.”  He did find a reduced fat potato chip that he likes.  He says he counts out 17 chips and puts the bag away!  Brad said that his dad has lost 15 pounds over the past few months, inspired by Brad’s efforts!

What are you doing to make sure your participant continues to lose weight and doesn’t plateau?

We took a look at Brad’s food intake in terms of meals and snacks.  It appears that he has settled into a pattern of 500 calories for each meal along with three 100-200 calorie snacks that contribute to his healthy plan.  I continue to remind him to be sure he is getting enough calories.  He said he could increase calories by adding a second turkey sandwich on a 100-calorie bun.  This should work out well and allow him to continue losing weight.

DAN HARRY

Age: 38 Home: Lansing Occupation: Accountant

Weight: 293 lbs Total % of Weight Lost: 21.0%

Ribs: 47.5 inches Waist: 50.5 inches Hips: 47.5 inches

Total Weight Lost: 77.2 lbs

Dan used to wear a second shirt under his coach's shirt to cover his belly. Now he can wear his coach's shirt with ease! He looks forward to the fall soccer league, when he can compare a new picture to this one to see even more progress.

What have you added to your exercise routine this month?

My new trainer, Michael, has introduced me to the Tabata Method which is high-intensity interval training.  It’s based on variations of using intense exercise, followed by a short rest, and repeated for a certain time period.  For instance, we start with 20 seconds of doing as many push ups as I can complete followed by 10 seconds of rest and repeated for 4 to 5 minutes.  We then might follow it up with bench presses with a similar interval.  We continue doing these intervals with many different exercises for approximately 30 to 45 minutes.  I feel it gives me the benefits of strength and cardio training at the same time and my workouts are a little quicker.

What is your favorite thing about your new healthier self?

The thing I’m noticing the most right now are my clothes are fitting better and are more comfortable.  I’ve been able to fit into some pants I bought awhile back that were too small for me when I started this process.  And now, these pants are really too big for me.  I’ve had to add a couple of new notches to my belt to make it fit better.  I also feel lighter and it’s easier and quicker for me to get around.  Going up the stairs or walking from parking lots are not the chores they used to be

How was grocery shopping after the grocery store outing? Name one item that you buy now (or don’t buy now) and explain why.

I’m conscientious about reading the back nutritional panel on the packages and not relying on the front of the package to choose the best option.  I was reminded by a recent mistake thinking a yogurt labeled on the front as low fat was the best option only to find out when I got home, that although it was low fat, it had too much sugar in it.  I have started buying natural peanut butter that is mostly peanuts and doesn’t have all the added sugars and other ingredients.  It can be a little more expensive, but it’s worth it.  I plan to try some other nut butters, like almond and cashew.

Now that spring is here, what have you been able to do outside that you couldn’t before the start of the Challenge?

Spring is the beginning of park and playground season for me.  My son, Aidan, and I love to play at the parks.  We spend a lot of time there running around and playing on the play structures.  This spring I’ve been better able to run and play more actively with him.  We like to chase each other around the play structures and down the slides.  Now I can more easily participate and squeeze into those smaller places like the slides.  I also have more stamina to play longer with him.

How will your exercise habits change now that you can add outdoor activities?

I am coaching my son’s soccer team again this spring, so I get to spend time kicking the soccer ball around the field with a group of three year olds.  While I enjoy the controlled environment of the YMCA, I plan to add more outdoor activities in addition to the parks and playgrounds.  I’m planning to add more walking and eventually jogging as I can.  I also hope to dig out my bike and start riding it again.

What are your goals for the next month?

I plan to lose at least ten more pounds.  My trainer and I plan to increase the intensity of my workouts by adding some more free weights and exercises.  I will continue to improve my swimming times.  I am evaluating my diet to make improvements and add some new foods.  I will also start a vegetable garden of my own to have the satisfaction of growing some of own fresh food.

Trainer: Michael Horton, Westside Community YMCA, Lansing

This month has been a stellar month for Dan, in addition to losing another 11 pounds he has also increased his strength, muscular endurance, power and balance. This month Dan has taken on the challenge of adding tabata into his workouts (not quite the full four minutes, usually two) and other circuit training to help improve all health and skill related fitness components. Dan always comes prepared with a great attitude, focus and desire to do what is neccesary to achieve his goals. To assist Dan in the process of busting through plataeus, he recently started keeping track of each days workout including loads and duration setting a baseline one session and topping it the next. Dan’s willingness to not only perform the movements we do each session, but rather learn each movement in session and practice them on his own leaves little doubt that he can and will apply the changes he has made in the future.

Dietitian: Melanie Shehan, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

How is Dan doing this month?

Dan is doing great.  He continues to follow his meal plan and pick healthy food choices.  He always has great questions every time we meet and is constantly looking for new ways to improve his weight loss results.

Did you add anything new this month?

This month we added additional calories.  Dan has increased the intensity and frequency of his exercise so we wanted to balance that additional activity with more high quality carbohydrates and protein.

Do you notice anything different about your participant’s attitude now that they have been in the Challenge for a few months?

Dan has kept an upbeat and positive attitude throughout the challenge.  He is a pleasure to work with.

What are you doing to make sure your participant continues to lose weight and doesn’t plateau?

Dan’s weight loss this month was not as extreme as it has been in the past, but we expected his rate of weight loss to decline over time.  For next month, Dan will be keeping a food diary so that we can do nutritional analysis.  This will ensure he is getting a balance of carbohydrates, proteins and fats as well as sufficient vitamins and minerals.

How will Dan use what they have learned to actively live a healthy lifestyle in the future?

Dan and I discussed ways to continue to incorporate nutrition and physical activity into his life even after the challenge is done.  It is important for not only his health, but also the health of his family.

The dairy section can be tricky. The group learned to choose skim milk and avoid yogurt high in sugar. Interesting fact - plain, non-fat yogurt is an excellent substitute for sour cream!

BRAD LEWIS

Age: 40 Home: Lansing Occupation: Consultant

Current Weight: 243.8 pounds Total % of weight lost: 10.4%

(A total of 28.2 lbs. lost)

“I am keeping my eating habits consistent with past months, by eating 6 small meals a day including snacks. Eating every 3-4 hours, I never get hungry and feel much better throughout the day. I never thought to read food labels at the grocery store before I began the Healthy Lifestyle Challenge. I now realize that this is a very important part of eating healthy. My goal is to continue to read labels before just putting items in my cart.”

Sherlyn Hogenson, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

“Brad has set his goal at 210 to 215 pounds. He is determined to continue his weight loss by sticking to his food plan and exercise program. His menu continues to expand in variety and he reads labels to make sure he is buying foods that will fit his program. He continues to avoid drinking soft drinks and limits alcohol. Brad even found a sugar-free version of Arnold Palmer mix packets with zero calories to replace his former soft drinks. He is still trying to find a chip that tastes good, but is not too high in fat or calories!”

Justin Grinnell, State of Fitness, East Lansing

“Brad has adapted to starting a new job and is losing weight, working hard and bringing great energy to each session. He is working long hours and has found that he is very tired after work and has little energy to workout. I suggested that he workout on his lunch hour, which has worked out great! When traveling for work, Brad has started preparing some meals and snacks to bring with him to avoid fast food pitfalls. If he keeps this focus, I have no doubt that he will reach his goals.”

DAN HARRY

Age: 38 Home: Lansing Occupation: Accountant

Current Weight: 304 pounds Total % of weight lost: 17.9%

(A total of 66.2 lbs. lost)

“The thing that stuck out the most at the grocery store outing can be summed up in one word, marketing. Manufacturers can be very creative with their packaging and the wording they use. They like to use phrases like fat free, sugar free, low fat, low calorie or light. The problem is that these terms do not have universally standard definitions. For instance, something that is labeled “fat free” may contain 0 grams of fat, but could also contain high levels of sugar, which your body will convert into stored fat. When you read the labels, you may find out the item you are looking at is still higher in sodium, sugar, fat or calories per gram compared to a competitor’s brand. Don’t be fooled by the packaging, read the labels! I plan to apply what I learned at the grocery store outing, by making whole foods my first choice. I learned the importance of choosing bread and cereal made from whole grains that are full of fiber. One brand’s bread slice may have fewer calories than another; but this could simply mean it has more air holes in it and is less dense. The denser bread with more whole grains and nuts may be a better option even though it has more calories.”

Melanie Shehan, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

“Dan is continuing to ask so many great questions about nutrition. He is interested in all aspects of nutrition, not just weight loss and is using his new knowledge for the benefit of his whole family. One thing that we discussed over the last month is healthy snacking on the go and on weekends. Dan is constantly on the run, so we discussed snack options that do not have to be refrigerated and are easy to eat and prepare. We also discussed making sure he is eating enough calories to prevent muscle loss, loss of energy and a slowed metabolism.”

Debbie K. Passero, Westside Community YMCA, Lansing 

“Fresh is best – one of the key topics at the grocery store outing. Dan will be able to take the knowledge from the outing and apply it to his grocery shopping skills.  He recognized that enticing food packages could be misleading. With a flip of the wrist, you find the truth about sodium, sugar, fat, fiber, calories and serving sizes.   Taking the time to study food labels will lead to healthier choices even when you need something quick. Dan has been able to steadily lose weight. His dedication to healthy eating and exercising along with his new routine with Michael Horton has provided remarkable achievements. He rose to the challenge of the change in trainers and enjoys trying new techniques. I will keep up on their progress and have enjoyed this rewarding experience with the Challenge.”

Editors note: Michael Horton, of Westside Community YMCA, will take over as Dan’s trainer for the remainder of the Challenge. We would like to thank Debbie K. Passero for her dedication to Healthy & Fit Magazine over the years and wish her the best of luck with her future endeavors.

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April 2010 – Month Three – Dan Harry Full Interview

Total Weight Lost: 48.5 pounds
Total % of Weight Lost: 13 %

Age: 38    Home: Lansing    Occupation: Accountant
Weight: 321.9 pounds    Ribs: 54.5 inches   Waist: 57.0 inches    Hips: 50.0 inches

Dan and Melanie pose with their beverage of choice – good old H2O!

Was month two easier than month one?  Why or why not?

In month two I had a rhythm and new routine established, so in that respect it was easier.  I have built up more endurance and stamina so I am able to do more and longer workouts.  My wife has been able and willing to watch Aidan more often, which has made it easier and quicker for me to get to the gym.  I really appreciate her help.  Melanie gave me a quick reference to some suggestive menu items, which made it easier for me to make healthy choices without having to take a lot of time counting the grams and calories.

What advice from your dietitian has been the most beneficial?

Every time I meet with Melanie I get new information about nutrition and eating healthy.  It has all been very beneficial.  I now feel more educated with the nutritional knowledge everyone really should know.  I think being able to discuss my questions with someone who understands nutrition so well has been most beneficial.  What might take me a long time to research, she is able to answer quickly and easily in terms I understand.

What is your biggest challenge in regards to nutrition and healthy eating?

It’s been hard for me to take enough time to eat fresh vegetables everyday.  While I try to eat vegetables everyday, it is usually in a salad or frozen packaged vegetables.  My other challenge is to eat more often, especially on the weekends.  I’m always on the go doing activities with my family on the weekend and I forget to stop and eat a snack between meals.

How are you changing your lifestyle to overcome this challenge?

I’m going to take time each week to cut up more fresh vegetables and package them so I can just grab and eat them quickly during the rest of the week. I’m going to keep snacks in the car, so they’re quickly accessible and more on my mind.

How has your daily lunch changed?

Instead of picking up take-out or going to the snack bar at work, I have been making my lunch everyday.  I bring in food from home for the week and am able to make a quick and healthy lunch at work.  I’ve been eating quite a few turkey sandwiches!

What was the hardest food or drink to give up (or consume in moderation)?

I miss ice cream and milk shakes the most. I’ve been tempted many times to eat a bowl of ice cream or grab a milk shake.  I used to go to Steak and Shake and buy two milk shakes during their happy hour, when they were half price.  I would drink one on that day and the other one later in the week, often supplementing it with bowls of ice cream on other days.  I’ve had a scoop of ice cream once or twice for a special occasion since starting this challenge, but otherwise I’ve avoided it.  I fear that if I eat just a little of it, I will relapse and start eating it all the time.

What is your favorite new, healthy food that you eat now, but never thought to eat before?

I’ll tell you, it’s not brussel sprouts! I tried some frozen ones and it took me awhile to choke them down.  Maybe I will try some fresh ones sometime, but not right away. Some of my new favorite healthy foods are fresh spinach and the microwavable Green Giant frozen vegetable medleys.  They have several varieties with different seasonings that make the vegetables very palatable and enjoyable.

What advice do you have for readers about making changes to your diet?

Keep a food diary and review what you’re eating.  Be honest with yourself, it will make you accountable to yourself and your body.  Compare it to the eating recommendations for a balanced diet.  You’ll probably be surprised with the differences.  Eat smaller portions, eat more often, make healthier choices and eat a balanced diet.  I seldom feel hungry and I don’t ever have that overstuffed feeling from eating too much anymore.  There are so many low-calorie and fat free products out there that taste just as good, if not better, than their higher calorie counterparts. I think the flavor has come a long way from some of the fat free products I have tried in the past.  I’ve been told if you’re trying to lose weight, healthy changes in your diet will account for 70-80% of your weight loss.

What are your goals for the coming month?

My goals are to add some new exercises to my routine, I’ve heard you should do this so your body doesn’t get use to same exercises and cause your weight loss to decrease or plateau.  I also want to try some new vegetables and recipes I haven’t tried yet.

Trainer: Debbie Passero, Fitness Center Director, Westside Community YMCA, Lansing

Dan’s decision to find time for daily exercise has rescued Dan from his past unhealthy lifestyle.  Instant results from his commitment have encouraged him to continue.  His timed workouts have been very effective.  For example, on his swim day, he timed 24 lengths at 28 minutes. The next swim day he cut his time down to 24 minutes, which increased intensity, burned more calories, improved his fitness and saved time! Next week he will increase his lengths to 40 and improve his time. His cardiovascular endurance has improved, he added more free weights and does one 10 min stair climb routine at home each week. Dan has lost a total of 20.5” overall!

Dietitian: Melanie Shehan, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

What new diet changes have you implemented over the last month?

Dan and I created a list of meal options for breakfast, lunch, dinner and snacks using his food preferences and meal plan.  This has made it much easier for him to make quick meals and snacks, while continuing to follow his meal plan.

How has your contestant improved?

Dan has done a great job making better food choices.  He has also become more interested in nutrition overall and is always asking great questions about vitamins and minerals, antioxidants and food choices.

What can your contestant now do that they couldn’t before?

One thing Dan does now that he wasn’t doing before is planning ahead.  He is trying to pack healthy snacks for busy days and he is able to plan ahead for meals at home as well.

What continues to be the biggest struggle?

Dan’s biggest struggle is eating and snacking on the weekends.  Creating a list of snack options that fit into his meal plan has helped, but he still has to work on staying motivated and sticking to the meal plan.

Have you observed any changes in your contestant’s attitude over the course of the month?  If so, please explain.

Dan seems to be very proud of his progress.  He is doing great and making so many lifestyle changes.  The healthy changes are even filtering through to his son and family.

Please add anything else you would like to add below.

Dan had his body composition tested at our HGB Wellness Center this month.  The body composition results showed how much of his body weight came from water, muscle mass and fat mass.  The test also indicated his basal metabolic rate.  We will use this information to tweak his meal plan and also show change over time.

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April 2010 – Month Three – Brad Lewis Full Interview

Total Weight Lost: 16 pounds
Total % of Weight Lost: 6.0 %

Age: 40 Home: Lansing Occupation: Consultant
Weight: 256 pounds Ribs: 46.0 inches Waist: 45.5 inches Hips: 46.25 inches

Brad makes sure to incorporate a varity of fresh fruits and vegetables into his diet for adequate nutrition. Yum!

Was month two easier than month one? Why or why not?

Month two was easier than month one because I lost weight, felt better and had more energy. Finally seeing the weight come off made me even more motivated to keep it up.

What advice from your dietitian has been the most beneficial?

Eating more calories. I originally thought I would lose more if I ate less. This is not the case. I learned how many calories my body burns just being sedentary. This made me realize that I need to consume a minimum number of calories to fuel my body for daily activities, exercise and ultimately to lose weight. Also, I continue to read the labels on everything I consume.

What is your biggest challenge in regards to nutrition and healthy eating?

My biggest challenge is not mindlessly eating while watching TV. At night I crave crunchy snacks.

How are you changing your lifestyle to overcome this challenge?

I no longer have unhealthy snacks available at my house. The snacks I have on-hand when I do have cravings are 100-calorie bags of popcorn, carrots and fruit. If I know I’ll be out, I bring a snack with me.

How has your daily lunch changed?

My lunches are smaller portions than they were prior to the Challenge, pop is no longer my drink of choice and I’m eating a balanced meal.

What was the hardest food or drink to give up (or consume in moderation)?

I miss Mountain Dew, Jets Pizza and Taco Bell the most.

What is your favorite new, healthy food that you eat now, but never thought to eat before?

My favorite new healthy foods are turkey burgers, asparagus and grilled zucchini.

What advice do you have for readers about making changes to your diet?

Don’t think of it as a diet. Think of it as a lifestyle change. If it’s just a diet, you’ll go back to the way you were eating. Instead, revamp your eating habits a little at a time.

What are your goals for the coming month?

Goals for the coming month are to continue eating healthy and lose an additional 10 pounds. I would also like to enter and complete the MAC Indoor Triathlon (20 minutes of each discipline), because I have added swimming, biking and running into my cardio routine and am excited to take on the challenge. I also plan to register for the Heart of a Spartan 5K.

Trainer: Justin Grinnell, State of Fitness, East Lansing

What new exercise changes have you implemented over the last month?

We have really started to increase the intensity in Brad’s workouts. His body has made some significant changes in regards to his mobility, flexibility and core strength. This has allowed us to push him harder, because he is moving so much better in conjunction with losing weight. His pace in his workouts is much faster, thus allowing us to get more work in at each session. Brad sees progression in his fitness level and has begun to enjoy certain exercises, which makes it even more motivating to watch him improve.

What can your contestant now do that he couldn’t before?

Brad had to really work on his body’s mobility in order for us to start to train intensely. He did not work on these types of movement patterns in the past. Once he got consistent with his mobility/warm-up exercises, his body changed quite a bit. You can tell his body has made improvements just by watching him move.

What continues to be the biggest struggle?

Brad is still adjusting to his new eating habits. I do see improvement each week, which is great! I still feel it will be another two to four weeks before we see Brad really drop some weight. It takes time for the body and mind to make these adjustments and I feel he is taking the proper steps. He isn’t rushing it, but instead he is figuring out what works best for him. Brad is making it less of a crash type diet and more of a lifestyle change.

Have you observed any changes in your contestant’s attitude over the course of the month? If so, please explain.

Each week Brad seems more motivated to make changes. He knows that he feels so much better than at the start of the Challenge. That alone is a huge motivational tool and you can tell in Brad’s attitude.

Dietitian: Sherlyn Hogenson, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

What new diet changes have you implemented over the last month?

Brad’s weight loss was slower than expected last month. After reviewing his food records, we realized that he was not consuming the level of recommended calories. I suggested that he increase calorie intake and that might actually increase his weight loss rate. He increased carbohydrates and protein and saw an increase in weight loss over the past few weeks.

How has your contestant improved?

He continues to eat three meals and two or three healthy snacks. Most of his meals are now prepared at home. He is making great choices and has significantly increased fruits and vegetables since launching the Challenge. He appears to be comfortable with the changes and feels that he can continue these new choices and habits long after the Challenge is over.

What can your contestant now do that they couldn’t before?

Brad says he has more energy and endurance; he feels good and moves easier. He now checks restaurant menus online to learn more about healthy choices before ordering. He says he has never done that before.

What continues to be the biggest struggle?

A new challenge for Brad is that he has a new job. Exercise time will be limited, so he plans to get creative about integrating physical activity and healthy eating into his workday. His job will require more sitting, whether it’s at a desk, in a car or at meetings. We talked about parking a few blocks away from an appointment, taking stairs and looking for opportunities to get up and move. He has been in training this week, so he has not had time to be as active as he wants to be. Food was catered (pizza!) so he made the best of it and only had two pieces of pizza and a Diet Pepsi! He plans to buy a mini refrigerator for his office and will keep water, vegetables, fruit and other healthy snacks on hand. He also plans to bring packed lunches from home. It sounds like there is no going back to a life of fast foods for Brad!

Have you observed any changes in your contestant’s attitude over the course of the month? If so, explain.

Brad is looking at the long term, planning and strategizing how he can keep these new habits in place. We will talk more about maintenance skills in the coming months. His goals are realistic. He realizes he can’t rush the process and is comfortable with his rate of weight loss at this point.

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March 2010 – Month Two – Dan Harry Full Interview

Weight Lost: 33 pounds

Age: 38 Home: Lansing Occupation: Accountant
Weight: 337.2 pounds Ribs: 55.5 inches Waist: 59.5 inches Hips: 53.0 inches

Pump that iron! Dan hits the gym almost every day to put his body to work. It sure has paid off – he lost 33 pounds this month!

How was the first month?

It was great! I feel like I am off to a great start. There may have been a blip here or there, like the day I was so sick I couldn’t leave the house, but nothing that derailed my progress.

What types of exercises do you do with your trainer?

Debbie motivates and times me when I walk and work out on the elliptical. I also do weight training with her to make sure I have the correct technique and form. Usually when we are adding something new to my routine, we do it together.

What do you do on your own to stay physically active?

I try to go to the YMCA almost every day and I rotate my workout among cardio, weight training and swimming. Also, I’ve starting doing additional workouts at home using my stairs. I now use the stairs at work instead of the elevator.

In what ways has you daily routine changed?

I am more conscious about the types of food, portions, and how often I eat everyday. I continue to keep a food diary. I avoid and make smart choices when treats are in the office. I’m saving calories and money by not eating out like I previously did. Instead of picking up Aidan at daycare and going home after work, I take him to the YMCA with me and work out. We occasionally get to enjoy swimming together.

In regards to physical activity, what has been your biggest challenge so far?

If you would have asked me this before starting I would have never thought my answer would be swimming, but that’s it. I love to swim and swam all the time in high school, but it’s been years since I’ve tried swimming laps in a pool. I find that I have to rest a little after each lap in the pool. This both scares and motivates me. I think – what if I were on a sinking boat and had to swim for my life? I don’t know if I could do it now. Luckily the pool isn’t over my head, but I don’t like the feeling at all and it motivates me to build up my stamina.

How are you changing your lifestyle to overcome this challenge?

As far as the swimming challenge, I continue to work on it each time I do laps. I try to rest less between laps and have worked myself up to two laps without resting. I’ve had a couple of people tell me stories about how they started off similar to me and now they are doing multiple laps without resting. I hope I’ll be able to tell a similar story some day soon. I believe it will become less of a challenge as I continue to lose weight and build muscle.

Overall, how do you feel?

I feel good. I don’t feel as tired as I used to feel. I don’t eat until I feel so full I can’t move anymore. I don’t feel weighed down and tired after a meal. I don’t have sugar or caffeine highs and lows, because I avoid sugary foods and soda pop. I occasionally have sore muscles or weak legs from working out, but it passes before the next workout.

Have you noticed any changes in your body since starting the Challenge?

I’ve noticed some of my clothes fitting better and I’ve been able to tighten my belt a notch or two. I have a long way to go, but I feel I’m making progress.

Trainer: Debbie Passero, Fitness Center Director, Westside Community YMCA, Lansing

Dan’s dedication brought immediate results. Variety has been the key. We set progressive goals on the track, elliptical, and in the pool – alternating each day with the goal to improve distance each week. He also does a full body strength routine three days per week, with pyramids for large muscle groups and high reps for small muscle groups in timed bouts. He enjoys the Westside Community YMCA as has improved his endurance and is able to focus on his goals. He is optimistic, sleeps better, and is happier with his new choices. Dan said his clothes fit better and he “feels lighter!” Dan has lost 33 pounds and 11.75 inches!

Dietitian: Melanie Shehan, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

What types of changes have you suggested? Has your contestant followed these suggestions?

Dan and I discussed the basics of a balanced, healthy diet. I encouraged healthier choices (increased fiber, increased fruits and vegetables, lean proteins, low fat dairy and lower sodium foods). Dan has stopped drinking pop and stopped adding salt to foods. He has changed to drinking flavored water or other no calorie beverages. He is keeping a food journal and asking a lot of great questions.

What has your contestant improved on the most?

Dan’s biggest change has definitely been picking better food choices. It seemed like he wasn’t quite aware of the foods he was eating in the past. He is much more aware about the foods he’s choosing and puts more thought into what he eats.

What is the biggest struggle you have noticed?

Dan’s biggest struggle is finding the time to cook healthy. He has a busy work life and a young son at home. Together, we’ve put together a list of meal options that may help him during those busy days.

Have you observed any changes in your contestant’s attitude over the course of the month? If so, please explain.

Dan seems much more confidant and upbeat. He has already lost a significant amount of weight and I hope the confidence and momentum keep moving him forward toward his goal.

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March 2010 – Month Two – Elizabeth Bennani Full Interview

Weight Lost: 3 pounds

Age: 59 Home: Okemos Occupation: Occupational Therapist
Weight: 202.2 pounds Ribs: 42.0 inches Waist: 42.0 inches Hips: 54.4 inches

Elizabeth tackles Pilates with style, focusing on her core muscles to increase strength and flexibility.

How was the first month?

The first month was challenging, exhilarating, frustrating, at times depressing, but overall empowering. My ability to multitask has truly been challenged while attempting to balance exercise, diet and the rest of my daily responsibilities. Regular exercise presented a special challenge because of the anticipation of pain, and fear of exacerbating the damage in my right knee. However, I put myself in Pat’s very capable hands and with her ongoing encouragement, little by little I am inserting exercises into my daily routine.

What types of exercises do you do with your trainer?

Pat started me on Pilates type exercises focusing on my core. She gave me a home exercise program. Over the course of the month, she added weights. The exercises have cute names like “dead bug”. The routine is varied enough so I do not get bored and the difficulty level is increasing. I do “feel the burn” while doing the exercises and sometimes my muscles start to tremble at the end of a set. That’s when Pat knows I’m really working. The good thing is that after I’m done I feel energized. I could almost, almost say it’s better than a cup of coffee.

What you do on your own to stay physically active?

I have handouts from Pat and instructions on how much and how often to exercise. I ride the stationary bike. I started with 5 minutes (do not laugh) and I felt like a child on a long trip asking “are we there yet?” I kept checking the timer every minute. At the end of 5 minutes I thought I will never walk again, however by the time I got upstairs, I felt rejuvenated and ready to take on a new challenge. I’m now up to 10 minutes and all my friends encourage me to keep increasing the time. I discovered that I can read a book (my previous hobby) and pedal as long as I decrease the intensity. My goal is 15 minutes at a good pace and 30 minutes while reading a book at a somewhat slower pace. When my knee bothers me, I now pick up my 6lb ball and start improvising. At work I doubled the speed at which I walk.

Now when I come home from work instead of sitting down and snoozing in front of the TV for an hour before starting dinner, I ride my bike. I must not forget the assignment of 5,000 steps per day. Even if I wear out my carpet, I am encouraged to rack up a minimum of 5,000 steps per day. Pat already told me this would soon go up to 10,000 – I hope my pedometer can count that high.

In what ways has you daily routine changed?

I move more and I do not anticipate the pain as much. The exercises are making my knee stronger without making it hurt in the process. I plan my food ahead of time and I weigh and measure my portions. My thinking is changing. I feel like I’m in the zone. Not that I’m doing things perfectly by any means, but I’m figuring out the little steps I can take to do better. Throughout each day I acknowledge all the little things I did well that are leading to a healthier me.

In regards to physical activity, what has been your biggest challenge so far?

Initially it was just moving, doing the exercises that Pat gave me. As the exercises became easier, it is challenging to initiate more activities and increase the intensity. It is a challenge to push myself without Pat saying you need to increase the number of sets or intensity.

How are you changing your lifestyle to overcome this challenge?

I stopped saying “I can’t” and instead try to figure out how “I can” do it. I also eliminated “I’m too tired”. Honestly, I do not miss that one.

Overall, how do you feel?

I feel better both physically and mentally. I look forward to challenging projects. My mind in not cluttered with what I should do, but what I am doing. It is a liberating and encouraging feeling that I have a plan, I am carrying it out, and have support and guidance whenever I need it.

Have you noticed any changes in your body since starting the Challenge?

My clothes feel looser. My knee hurts less, significantly less. I feel happier and more accomplished. I am hopeful that the best is yet to come.

Trainer: Pat Hagen, Bodies in Motion Personal Training, Okemos

At the onset of the Challenge I suggested that Elizabeth maintain a journal that would reflect patterns in her lifestyle. I recommended a minimum activity of 5,000 steps daily and 15 minutes on a stationary bike. Journaling has been useful as I observe her daily routine. Although knee pain is reduced, Elizabeth is striving to meet the daily steps and continues to increase endurance on the bike.

The most significant improvement that I have seen is a change in Elizabeth’s attitude. What used to be “I can’t” has changed into an “I’ll try” attitude. This has made a successful outcome much more achievable.

The biggest struggle has been the ability to consume the minimum recommended calories. Most life- time dieters have been programmed to eat less and move more, not realizing that a plunge in metabolism will occur if they do not eat enough. I’ve encouraged Elizabeth to consider food as fuel, necessary to propel her activity and weight loss.

Although she has not experienced a significant reduction in weight, Elizabeth has lost 4.5 inches. Through Pilates exercises, her core is much stronger and she has a new pep in her step that was absent just one month ago.

Dietitian: Emily Ostrowski, RD, Sparrow Healthy System, Lansing

What types of changes have you suggested?

Elizabeth and I have discussed having her eat more often and eating before she feels overly hungry. We have also talked about eating slowly and waiting 15-20 minutes before eating additional portions of food. I have developed a meal plan to meet her estimated calorie and protein needs.

Has your contestant followed these suggestions?

She has decreased her milk type to 1%. She’s working on portion sizes by taking home half of her restaurant portions. She has been very diligent in submitting 1-2 days + per week of food intake into on-line nutrition program for me to review.

What has your contestant improved on the most?

Elizabeth is listening to her body for hunger cues and believes that she can commit to this lifestyle.

What is the biggest struggle you have noticed?

She is a little discouraged that the weight is not coming off faster, even though she believes she’s losing inches.

Have you observed any changes in your contestant’s attitude over the course of the month? If so, please explain.

Elizabeth tells me that she’s very proud of the fact that she can resist some of the treats at work, “I don’t feel that I’m missing out on them”

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Editors Note: This will be Elizabeth’s last post for the 2010 Healthy Lifestyle Challenge.

March 2010 – Month Two – Brad Lewis Full Interview

Weight Lost: 7 pounds

Age: 40 Home: Lansing Occupation: Consultant
Weight: 265 pounds Ribs: 46.0 inches Waist: 46.5 inches Hips: 46.25 inches

Brad digs in deep and takes on every physical challenge Justin, his trainer, throws his way.

How was the first month?

My first month was good, but I didn’t lose as much weight as I wanted. The best thing about my first month was getting back into a workout routine. For so long I would workout a day here and day there, but would never stick to a program. I feel much better now than I did a month ago and I am excited to see what the months ahead will bring.

What types of exercises do you do with your trainer?

We start each workout with foam rolling and stretching. I am doing a lot of core exercises, which is something I have never done before. I am doing kettlebell exercises and lifting weights. One of the hardest, yet most fun things Justin has me doing is swinging a giant rope! If you have not done this, you need to go do it. I am also doing a lot cardio on the stair stepper or elliptical machines.

What do you do on your own to stay physically active?

I am at the gym five to six days a week. Three of those days I am doing Justin’s workouts and the other days I am doing a lot of cardio work. Justin has me doing interval cardio work, where you go as hard and fast as you can for 1 minute then back it down for 1 minute. I do this for 20-30 minutes – excellent workout!

In what ways has you daily routine changed?

Mainly my eating. I go to the grocery store a lot more now and I eat in pretty much every night. I make food at home instead of going out to eat like I used to. Also, my portions are much more in line with where they should be. I now get up every morning and eat a couple of eggs or oatmeal and a piece of toast. I am eating five well-portioned meals per day, instead of two giant meals like I used too. I have also quit drinking pop and have replaced it with anywhere from 60-100 oz of water a day.

In regards to physical activity, what has been your biggest challenge so far?

Losing weight! I am working out all the time and for some reason I just have not lost the weight that I want too. Justin told me to be patient that sometimes it takes the body a few weeks to adjust to your new eating habits. I am looking forward to the weight to start falling off.

How are you changing your lifestyle to overcome this challenge?

Well I have cut out all fast food, pop, and just the horrible food I used to eat. I am now eating healthier food and smaller portions. I can already feel a difference in my body and it has only been one month! In the past month I have tried food that I never, ever thought I would eat and it all tastes great.

Overall, how do you feel?

I feel much better! Even though I have not lost the weight I originally wanted to in the first month, I feel stronger, have much more energy and just feel better about myself. I am very thankful for this opportunity. It has opened my eyes to things that I would have never done before.

Have you noticed any changes in your body since starting the Challenge?

Not much, but I am sure in the months to come I will see a huge difference. I just need to keep up with what I have been doing.

Trainer: Justin Grinnell, State of Fitness, East Lansing

What types of changes have you suggested? Has your contestant followed these suggestions?

Brad has been able to build his fitness base over the last month and he is now ready to incorporate more high intensity training methods. He will be increasing his high intensity interval training cardio days from three to four days per week. His power/strength and core routine will also have an increase in volume, but will still be three to four days per week. On the day that he trains with me, we will be increasing the intensity even another notch. Brad has been following the workout routine that I have outlined for him very well. The intensity could always increase, but overall I am happy.

What has your contestant improved on the most?

Brad’s flexibility and mobility has greatly improved. He has really taken pride in the details that I have shown him to take care of, and it is showing. His body is moving much better and as a result he is feeling better. He has even expressed that his basketball game has improved!

What is the biggest struggle you have noticed?

I think Brad has struggled with his diet a little, but just this week I think it has clicked in his head that he knows what to do now. It just takes a few weeks to get the routine down and Brad now seems to have a grasp on the nutrition concept that Sherlyn and I have helped him with. She has been a tremendous help as well!

Have you observed any changes in your contestant’s attitude over the course of the month? If so, please explain.

I think Brad is starting to enjoy the Challenge. Now that he has seen some results, he has become even more motivated to succeed. He looks forward to the challenge and wants to see even greater results.

Dietitian: Sherlyn Hogenson, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

What types of changes have you suggested?

I ask my clients to select the changes they want to make; Brad knew what he wanted and needed to change. He has completely given up soft drinks and is drinking water instead. He has really cut down on eating out and has been cooking at home most of the time. On one occasion he did go out for dinner; he Googled the restaurant ahead of time, selected his entrée online, was aware of the calories, fat and carbs, and actually split the meal with his dining partner!

He has purchased a blender for making high protein, fruit-filled smoothies, and he has also added a griddle for cooking low-fat, quick meals. He uses spray oils to keep foods from sticking.
He celebrated his birthday mid-January and admitted to having a few drinks on that occasion. The remarkable thing is that he has omitted alcohol before his birthday and after. He looked ahead to the Super Bowl and made plans to prepare turkey burgers (ground turkey breast, herbs and seasonings) on whole wheat buns with raw vegetables for snacks for the big day, rather than typical Super Bowl fare.

Has your contestant followed these suggestions?

Yes, he has continued to limit eating out, avoid Mountain Dew and limit alcohol. He is cooking some great-sounding meals and seems quite pleased with his culinary skills.

What has your contestant improved on the most?

Brad has definitely improved his food and beverage choices. At our grocery store tour, it became obvious that he did indeed know how to identify healthy choices. He ended up with a cart full of great foods for preparing healthy meals. We practiced reading labels to find the best options.

What is the biggest struggle you have noticed?

Brad’s biggest struggle is in following his food plan. It appears that he is consuming approximately 500 calories too few, thinking that less is better. I have encouraged him to increase carbs and to consume the total amount of calories in his plan. We discussed how to use the meal plan and the “Choose Your Foods” booklet that includes lists of healthy foods and portion sizes.

Have you observed any changes in your contestant’s attitude over the course of the month? If so, please explain.

Brad appears to be more relaxed and confident in his ability to achieve his goals. He obviously feels better and says he has more energy, more stamina, is moving better, and likes being active.

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Brad Lewis: February 2010 Full Interview

Age: 40 Home: Lansing Occupation: Consultant
Weight: 272 pounds Ribs: 46.5 inches Waist: 48.0 inches Hips: 46.5 inches

“Laura has been a huge encouragement to me and if it was not for her I would not be doing this today.”
From Left: Brad with his girlfriend, Laura

What was your initial reaction when you found out that you were selected for the 2010 Challenge?

Extremely excited! I have been struggling with my weight for the past 10 years and I feel this is exactly the push I need to lose the weight and keep it off for good. I am going to be 40 this January, and I am ready to start living a healthy lifestyle.

How did your friends and family react?

They are excited for me. They know it has been hard for me to lose weight and to keep it off, so they are all behind me and will be cheering me on the whole way. I have a strong set of friends, and my girlfriend is amazing and will be working out with me the whole time.

Why did you enter the Challenge?

I entered the challenge to change my life. As I mentioned earlier I am turning 40 in January and for me to live the life I want to I need to lose this weight and keep it off for good. I have watched the Biggest Loser show the past couple of seasons, and I figure if those guys can lose all that weight I should be able to do it too.

What are your goals for the first month?

My goal for the first month is start eating the right way, start taking the vitamins and to lose 10-15 pounds.

What are your long-term goals?

I want to be able to adopt a plan that I can continue throughout my life.

What workout routine has your personal trainer suggested?

I am going to start on my Phase One Foundational Routine with Justin. This will consist of 3-days a week of full body workouts. This will focus on foam rolling, stretching, mobility, and balancing out the body with correctional exercises, and functional strength and core training. Eventually power movements with kettlebells and medicine balls will be added and a specific Interval Cardio training protocol designed for fat burning needs. Justin will eventually add in some Metabolic Circuit Training to further enhance my fat burning, muscle building and conditioning once I am in good enough shape to handle it. I also like to play a lot of pick-up basketball, so that will be a fun bonus to my workouts.

What kind of diet or types of food has your dietitian suggested?

Fish oil, Udo’s 3-6-9, New Chapter Men’s Multi Vitamin, 100 oz of water a day including 10-16 oz of mineral water. Eating 5 times a day, and being sure to start with a good breakfast.

What will be the biggest hurdle you have to overcome during the Challenge?

I feel that my biggest challenges will be constancy with both workout routine and nutrition. If I want to do well in this challenge I must be consistent throughout the whole challenge. This doesn’t mean that I have to be perfect. What it means is that when I get knocked down, I need to dust myself off and get back on the right track. Staying positive and sticking to the game plan is the biggest challenge.

What do you think you will be the best at during the Challenge?

Workouts! No question about that, I love getting in the gym and working out, it is such a good feeling when you are done.

Trainer: Justin Grinnell, State of Fitness, East Lansing

What type of exercise program are you suggesting for your contestant?

I am going to start Brad our on my Phase one Foundational routine. This will consist of 3-days a week of full body workouts. We will focus on foam rolling, stretching, mobility, and balancing out the body with correctional exercises, and functional strength and core training. I will also add some power movements with kettlebells and medicine balls, and he will also start a specific Interval Cardio training protocol designed for his fat burning needs. I will eventually ad in some Metabolic Circuit Training to further enhance fat burning, muscle building and conditioning once he is in good enough shape to handle it. Brad also likes to play a lot of pick-up basketball, so that will be a fun bonus to his workout routine.

How can you help your contestant reach their health and fitness goals?

I will be here for Brad anytime he needs me. Even though we only meet once a week, I will be his go to guy for questions, guidance, and support. I am going to expect a lot from brad, and he knows that I will not cut him any slack. Brad is an athlete and he likes to be pushed. Keeping him in a positive environment is important to me, so I will constantly be encouraging him to work harder, and never give up. Not only do I want to help him lose weight, I want him to make life long lifestyle changes to help him forever!

What do you think is the biggest challenge your contestant will have to face?

I feel that Brad’s biggest challenges will be his Constancy with both his workout routine and nutrition. If you want to do well in this challenge you must be consistent throughout the whole challenge. This doesn’t mean that he has to be perfect. What it means is that when he gets knocked down, he needs to dust himself off and back on the right track. Stay positive and stick to the game plan, that is the biggest challenge.

Overall, how do you predict your contestant will do in the Challenge?

I feel that Brad is ready to make a change. He is unhappy with his health right now, and he is very motivated to change. He has a lot of people out there that are ready to push him and support him. I will be treating Brad like one of my pro athletes. I feel he will respond well this way because he is a competitor, and wants to win! I have no doubt Brad will meet and exceed him goals and potential.

Please include anything else you would like to add below.

I am excited to show Brad that he can be in the best shape of his life. Show him how to implement cutting edge workout routines that are fun and effective, and help him change his overall lifestyle habits. I want to show him that anything can be done at any age, and no goal is to big or small. I will do whatever I can to have him win the challenge, but more importantly, win a healthier life!

Dietitian: Sherlyn Hogenson, MS, RD, Hayes Green Beach Memorial Hospital, Charlotte

What changes in nutrition or eating habits are you suggesting for your contestant?
Prior to our first meeting, Brad has already made significant changes in his eating behaviors. For the past week and a half, he has cut down on portion sizes and has selected restaurants/fast food places that carry healthier options. He has chosen healthier foods and has decreased his intake of Mountain Dew. He has also started eating breakfast! During this next week, Brad will be keeping a food log. We will work on a food plan based on a calorie requirement for weight reduction of approximately 2400 calories per day. This will give Brad an idea of just how much food he needs for working out and losing weight at a safe rate of 2 – 2½ pounds per week. A MedGem test will be performed to see if the calorie level needs adjustment.

How can you help your contestant reach their health and weight loss goals?

Brad has requested that we make the supermarket tour a priority. He would like to do more cooking at home, but claims that he has no idea what foods to purchase and is not in the habit of reading food labels. At our second session, we will meet at the grocery store, practice reading labels, select some food items to be used for quick meals to be prepared at home, so he can reduce the number of meals eaten at fast food restaurants. We’ve looked at a 2-volume set of Quick & Healthy Cookbooks that he may decide to use in this process. We will meet at least two times a month, with Brad’s questions prompting the topics we explore over the next 6 months. Brad will also attend group sessions in the New Outlook program to learn about nutrition and behavioral strategies.

What do you think is the biggest challenge your contestant will have to face?

Brad’s biggest challenge will be to break old habits. We will work on strategies for making long-term behavioral changes.

Overall, how do you predict your contestant will do in the Challenge?

Brad is highly motivated to lose weight and live healthier. I predict that he will do the necessary work to succeed in this Challenge and reach his goals.

Please include anything else you would like to add below.

Brad’s goal is to lose 60 to 70 pounds over the next 6 months.

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