If Progress has Stalled

     Have you reevaluated your daily habits lately? No? Well today is a great day to do this! Over the Pandemic I lost track, then bad food & movement habits snuck back in. I started gaining again. What was my clue? Swelling in my feet. My first thought was, "I'm sitting too much!" Then I got on the scale.... 365 pounds?! In my head that one guy's tag line on YouTube ran in my brain. "Hold on! Wait a minute. Something ain't right!" 

     I went right to action, what I am doing is not working. I sat down with my wife & after much prayer & research I decided I need a structured meal plan that will retrain my brain in regards to the way I think about & see food. I also need a fitness routine that works for me. If you find a healthy routine that works for you, stick with it! 

     The mistake I made was taking advice from people who have never read the words, "Morbidly Obese" on their medical records. If I even just walk past a pizza shop & snif the air, I gain 5 pounds. Food is my addiction. I can't just have one slice of pizza, I need all of the pizza! It's the same with cookies. I can't just have one, I want them all! What was the bad advice you ask? "Oh you can surely just have one!" "Oh everyone needs a cheat day!" "You can eat whatever you want just as long as you exercise!" For me, all of those comments are not true & because I listened, and let that get in my brain, it has set me back. 

     After a few weeks of a successful reevaluation I am back on track. I know that without a doubt, if I stay true to the plan, I will continue to consistently lose weight till I reach my current goal of 225 pounds. So find a meal & exercise routine that will work for you. Stck with it & don't deviate from that plan for anyone or anything. Better health is your ultimate goal. Be sure to have a support system that believes in you & will encourage you. If you don't have one, I highly suggest DDPYOGA. Not only is it a great fitness program, but the community is extremely helpful & encouraging. You are never alone! I am right here with you. I hope you have a fantastic week! You got this! Time to rock!

-Mike

Hello Old Friend

       Well where on earth do I begin? Let's go back to Christmas 2014. One of the side effects of losing weight rapidly are Gallstones. I had been suffering from abdominal pain & assumed it was just indigestion. That pain soon became unbearable & unknown to me, life threatening. My Doctor urged me to get to the Hospital without delay. I called my wife, who is a school teacher, informed her of the urgency. She found immediate coverage & was able to rush me to the Emergency room. By the time I got to a bed my skin & eyes had turned yellow. The wife stepped out for a minute to let my family know I was in the the Hospital. While she was out the Doctor stepped in to inform me that I had Pancreatitis, & that I came in just in the nick of time. If I had put off going in by another 45 minutes, the Doctor informed me, there would not have been nothing they could do to save me. All of my major organs were in the beginning phase of shutting down. Unknowingly I had 45 minutes left to live. Thank goodness for great doctors! Unfortunately in the years following that I would face more setbacks.

       It started with the loss of my Nephew to a massive Heart Attack. Then year after year following, family & friends who were very dear to me would pass away. I know it is just coincidence, but every time I would get back in the saddle towards eating right & moving every day I would get a call that another friend or family member had passed away. Every time I got on that horse, life would hit me with a two by four and knock me back to the ground. If I have learned anything, it is that sometimes life is going to knock you down, but it's up to you to dust yourself off & get your butt off that floor, couch, gaming chair, or beanbag. That's right Sally I'm looking at you! Get dressed, & for Heavens sake wipe that Cheeto dust off your face! 

       Today, thats right today. Not tomorrow, or next week, or maybe some day. I said today! This is the day I take my health back & get myself to a healthy weight. When I get home from work today I will weigh myself. I will not weigh myself again till next Monday. Every Monday morning will be weigh in day. Want to join me on this journey? I will be following the DDPYoga program for both diet & exercise. I will also supplement with walking a mile every day at first, then work my way back to a 5k a day. Cheers to getting back on track! I need my pants to fit!

Getting Back Up When You're Knocked Down.....Again.

     So it appears to me that some time has passed since my last post. Well sometimes life happens. Last year was a little bit of a rough one. I lost my job, some dear friends and relatives passed away, we had to replace our furnace, it broke on a night when temps reached down below -5°F, my wife's car needed to be replaced, our roof started leaking & the whole thing needed to be replaced. Oh I almost forgot the big one. I spent the entire week of Christmas in a very small Hospital room. Guess what? I made it!

     Sure we pinched our pennies but we had an epic support system! Im not going to say exactly who, but its moments like these that highlight the importance of having a strong support system in place. Without the active support of friends and family I am certain that I would still be in a bad spot. Where does that leave me on my weight loss journey? At 273 pounds.

     To be honest, I think around the time of my last post I was at 224 pounds. Like I said before sometimes life happens, and you priorities shift around, but are not forgotten. This is why I have been holding steady at 273 and not pushing 330! I am still on a journey, and its time I dust myself and get back up on that horse.

     My renewed goal is 190 pounds and I plan on rocking that mess like an angry sea tossing around the USS Minnow! Tried and tested support system? Check! Banging weight loss plan? Check! Physical activity I enjoy? Double Check! Lets ride on out and rock this hot mess! Yeah buddy!

-Mike

Portion Control is Key!

     Sometimes the answer is smacking us right in the face! We all ignore it though. We shake our fist at the sky and ask passionately, "Why am I putting on weight?!" Then that little voice inside says, "Maybe you should not have gone for that 3rd plate!!"Now if you do not have that voice then you need help right now! Portion control is not something we should tackle alone. Ever. Having an accountability partner is so important. Step one is realizing there is no magic pill that is going to make your weight go away. Getting a free Health Coach with Take Shape For Life was exactly what I needed to beat the beast we call portion control!

     There is a huge difference in knowing what we WANT and realizing what our body NEEDS. How do we find out? Our body needs to detox for 2 weeks. We need to drink at least 64oz of water a day, limit our coffee intake, eliminate processed foods, carbs, and also cut out dairy. Then we need to introduce a daily regimen of 5 pre-portioned meals and one meal that includes a lean protein and fresh non-starchy vegetables. At first you will look at it and think it is not enough. Once you have a plan and get going you will then realize, "Holy cow! I have been over-eating all this time!"

     Now is the time to set some goals. Put them in front of you. Maybe a few of your goals really hit home. Things like grow old with my wife, be around for my kids when they have big life events, meet my grand kids, have a healthy heart, run a 5k, run a 10k, or run a marathon! Now take a long look at the dollar menu at your favorite fast food joint, or the long line at the local hot coffee spot, or that sweet all you can eat buffet. Before you order that large mocha chino camel shaken bumpy road iced late, ask yourself one question. "How will this help me meet my goals?" It won't. In that moment of weakness this is when you call your health coach and ask for guidance. Your coach is there to cheer you on and to help you over those rough patches of temptation!

     Are you ready to change your life forever? Ready to rock and roll with a free health coach? Want me as your coach? Follow this link and we can schedule some time to talk about the program and how we can get you on the road to being and living healthy! Cheers to you and here is to a happy and healthy life.

Wishing you all the best!

Mike

It is time to start your own success story!

     Every day we all see stories. Each person involved had a choice. They could take charge of their health and change their life and the lives of those around them in a positive way, or they could ignore that voice inside of them begging for healthy change. Some times people wait too long, and by the time they do something the damage is done and its too late.

     "Mexican Man Once Listed As World's Heaviest Dies at age 48" Manuel Uribe weighed 1,230 pounds in 2006, landing him into the Guinness Book of World Records. Before his death, Uribe had slimmed down to 876 pounds. What I find sad in this story is the fact that he started working hard at bringing health to his life, but the damage caused by the massive amounts of weight on his body had taken it's toll. It was too late. When you read about his story and the time he was stuck in his bed, you see that his family was feeding him, washing him, and dressing him. At 420 pounds I was not too far from living that life myself.

     Back in 2003 I had a checkup with my new doctor, and when I got on that scale it read 420 pounds. Then began my journey with failed diet after failed diet. Between 2003 to 2011 I had gone below and above the 400 mark many times. At one point both me and my friend Greg had heart attack scares. Thankfully it was not a heart attack! I had a thought around this time, and I know I have shared this before. "Maybe I am just supposed to be fat?" That thought swam around in my brain for a little bit. While my brian was stuck on that thought my family was in the background encouraging me to look into different programs I had already tried, and they had failed for me. Then there was that day when my mom chose to bring health into her life in a safe, and healthy way.

     Every day you hear about people hopping onto the next big thing in weight loss. Most times it either does not work, or does some serious damage to your body. Even surgery can leave you with some serious problems. As I have mentioned in previous posts, my mom discovered a program that has been tested in the Johns Hopkins Weight Management Center and proven to work. Since 1980 over 20,000 doctors have recommended this meal replacement program to their patients. Take Shape For Life uses Medifast meal replacements as a tool to get the weight down in a healthy and safe way as quickly has possible. Sticking to the plan my health coach set for me I lost over 110 pounds in under a year! Since stopping the program I have been able to apply the Habits of Health to my life and have been able to maintain the health that I have lost. So now it is your turn.

     You are at the crossroads. The ill effects of weight are taking its toll on your body and you may be finding it tough to get around, or even climb a flight of stairs. Do you wait and see what happens? Or do you make a stand and fight for health in your life? In the end it is up to you how your story is written. I urge you to join me on this road to living healthy and giving the people you love the most, the inspiration they need to living a healthy life for years to come!

Lets get healthy!

Here is to a New Year!

       So as many of you know, I made some big health changes in 2013. I went from 360lbs to 225lbs. I am still working at my ultimate goal of weighing 190lbs. Sure there are times when it is tough, but I have been armed with knowledge! The folks at Take Shape For Life have helped me, and taught me how to view food differently. On my journey I became a health coach helping others discover Optimal Health and how to survive the holiday season. One comment I get a lot is, "Oh it has got to be tough." I tend to just smile and nod, sure it is a challenge, but Take Shape For Life really makes the planning of a meal day extremely easy! How easy is it? Take a look at the chart below.

       

       One thing people don't realize at first is that you will not be going to your favorite Coffee establishment any more. Well at least while you are on plan. You will not be going out to eat until you understand what a "Lean & Green" meal is. As a health coach I am here to guide you and give you the resources you need to start your journey to health. It is up to you to want it! You have to make the decision that you are worth investing in! Which leads me to the next comment I get often, "I wish I could afford it."

       When I was starting out looking for options, I was introduced to TSFL and my initial reaction was "Oh that costs too much!" As the months passed I was on my 3rd failed free diet plan and I was on my way back to weighing 400lbs, while the person who had introduced to Take Shape For Life was nearing 70lbs lost! I sat down and took a look at what was preventing me from affording TSFL. First thing on the list was our TV service. Did we like it? Sure we did, but did we need it to be healthy and survive? No we didn't, so we cut our TV service and hooked some rabbit ears up to our TV. Second on my list was my internet gaming services. Did I like it? You bet your pants I did! Was it promoting health in my life? No it wasn't. So I cut those. Half way there! What else needed to change? My vending machine habits. I spent close to $125.00 a month on soda and snacks!!! So that had to go. Then came our groceries. Since we did not have to buy much for me to eat any more, we were able to take that savings and put it towards me getting healthy. 

     Now is the best time to look at what you are doing, and how is it impacting your health and the health of those you love. Be honest with yourself. Evaluate the things you are spending your money on, and stop doing the things that prevent you from reaching your health goals. I don't know about you but sitting on the couch or at my computer never got me closer to my health goals.....or washboard ab's. You are worth the investment!

Michael Case

http://www.myroadtoweightloss.tsfl.com/explore

Don't go it alone!

     Wow has it been one year already?! Well I did say that I would post some pictures here of my progress. I am not however ready to post any silly shirtless pictures! Sorry ladies. I am not done yet but have come a very long way. When I started really thinking about losing weight I was at 420lbs. I may have been bigger at some point but I do not know for sure, lets just say I couldn't find a scale outside a doctor's office that could measure my weight. On my own I may have gotten down to 340lbs but last year at the Dr's office I was on my way back up weighing in at 360lbs. What I was doing on my own was just not working, and I was only 40lbs away from breaking the 400lbs mark..... Again. I needed help.

Andrew Schwab of Project 86 and me. — in Nashville, TN.

     I was just popping stuff in my mouth, not giving a care about calories or what it would do to my body. The picture I have to the right is of me and the front man for Project 86, Andrew Schwab. In this picture I was probably over 420lbs. Some of you know this about me, and some do not. I work in broadcasting, and like most office jobs I am stuck at a desk, meeting, or console for 8+ hours a day. One thing I would do is go through the office and raid candy jars that people put out to share and just munch on these snacks to help pass the time. When I look back at this I just shake my head. I did not see what I was doing to myself. People would buy me exercise books or video's for birthday's or Christmas. People would try talking to me about joining a gym or training to run. I did not want to talk about it and I wanted to get there on my own! Yes I am doing the face palm right now, because I would either shrug off the advice or just toss out the books and video's I was given. Looking back I really wish I still had some of those! What was my problem? In short food addiction. I did not want to admit that I had a problem. I love food, and at that time I really loved sitting down an destroying an entire can of cashews. That doctors visit last year was the tipping point. I needed help, and I should not be doing this alone.

I went from wearing a size 50 to a size 40 in under a year!

     My mom had been bugging me. She would call and say, "You really need to call my health coach with Take Shape For Life! The food is awesome and I think you would really enjoy talking to my coach." I would reply, "Yeah ma, I'm all set. Maybe some day." Did I mention she called me almost every day from when she started the program? What did I learn here? Even if you are 34 and have a family of your own you should still listen to your mother......Some times.....Ha! If you have been here since day one then you know that I am very happy with the results I have had with Take Shape For Life! The picture to the left is me after losing 114lbs in under a year! I started September 1, 2012 and this picture was taken end of July beginning of August 2013. My coach had been there. He was a guy who was overweight and was having strokes and other health complications. So we connected right off the bat. He guided me every step of the way and was available to me when ever I needed him for support. I started right before the holidays and with out his support I could not have done it! Finding a plan that works for you is part of the process, but admitting that you have a problem and getting a valid support system in place are the two most important steps you must take before going down this road. So if you are starting down your own road to weigh loss make sure these steps are taken first.

1. Admit that you have a problem
2. Make sure you have a valid and concrete support system. (I recommend a health coach from TSFL who has been in your shoes)
3. Be committed to reaching your goal 100%
4. Make a list of things you want to do at a healthy weight. Then do them!
5. Have fun with it, and share your joy and success with others!

     As some of you already know I too have become a health coach with Take Shape For Life. If you would like to join me on this road to weight loss please feel free to schedule a time to chat with me. I have been there and can help you on your journey to a healthy you! Don't go it alone! Together we can rock this thing!

Peace and good vibes,

Mike

*Results vary. Typical weight loss on the Medifast 5 & 1 Plan® is 2-5 lbs per week for the first 2 weeks and 1-2 lbs per week thereafter.

http://myroadtoweightloss.tsfl.com/explore

September 12th is National Discover Your Optimal Health Day!

     September 12th is National Discover Your Optimal Health Day! I have set some time aside to talk to any of you, one on one, who are interested in learning more about Take Shape For Life. 

I can make a phone call, or we can do FaceTime, Skype, I can even come to anyone who is within driving distance of me. This is a great time of year to learn how to eat healthy and not be hungry, and how to survive through the holiday season without destroying all of your hard work! Step one is connecting with a health coach who can help guide you along the way so that you may find your way to optimal health! Send me a message or give me a call and together we will discover the healthy you!

*Results vary. Typical weight loss on the Medifast 5 & 1 Plan® is 2-5 lbs per week for the first 2 weeks and 1-2 lbs per week thereafter.

http://myroadtoweightloss.tsfl.com/explore

Finding what inspires you.

     Everyone has that moment where they are hit with the reality that they need a goal and they need to reach it no matter what. For the past few weeks I have been thinking of my goal of getting down to 190lbs. Can I reach this goal, should I reach this goal? Well the answer is yes and YES! When you enter a race you sign up to finish! You don't get half way and say, "Well that's good enough." That coach inside you is screaming, "You can't stop now! There is much more in you and now is the time to give it all you've got and finish this thing!"

My buddy Greg after the Spartan Race.

     This past weekend my buddy Greg volunteered and ran in a Spartan race. In this same race there was a team with a few members who were multiple amputees. Below is a video of them completing one of the obstacles. I personally have never been faced with the type of challenge they are faced with, not just in the race but also this thing we call life. Watching them complete the challenges of that race and finish has inspired me to not just meet my weight goal but also continue to train so that I can complete one of those races! One thing to keep in mind is you must absolutely have a support system of people who will add giant amounts of positive support in your direction. Its hard at first but it is important to limit the amount of time you spend with people who say that you can't do something. If you have the mindset that you can and you have proper support then there is no doubt that you will!

     Now is the time to make some goals for yourself. Don't wait till New Years Eve to come up with a list. Make one now. What better time than now to get fit? Schedule an appointment with your Doctor and ask them what they think is a good plan of action for you. Have a list of programs with you and ask them their opinion on it. Last year I asked my Doctor about Take Shape For Life fueled by Medifast and he had nothing but positive things to say about the program and highly encouraged me to start on it, "ASAP!" So I did and you folks have been reading my blog ever since I started. This coming Sunday will be the 1 year mark for me and so far I have lost over 114lbs with Take Shape For Life.

     I know you can do it, no matter what path you pick! Just like you all I needed was that inspiration and a good dose of positive mojo. Just pick your head up, dust yourself off, and lets rock this thing!

All the best,

Mike

http://myroadtoweightloss.tsfl.com/explore

*Results vary. Typical weight loss on the Medifast 5 & 1 Plan® is 2-5 lbs per week for the first 2 weeks and 1-2 lbs per week thereafter.

Post by Operation Enduring Warrior Community Athlete - Brian Ugalde.

    

Reaching those goals!

     When I first started out on this road to weight loss I was not too sure I would be able to do it. Sure I had some lofty goals, but in the beginning they seemed so distant and out of reach. Right now I am at 112lbs lost in under a year and have gone down 10 pants sizes! Oh did I mention that I just ran in a 5k event here in Maryland? Did I also mention that I ran the entire thing in under 38 minutes?!? My official time was 00:37:50.3 that is right, my fastest time ever! Last year on this date it was still sinking in that I was 360lbs and only 40lbs away from being 400lbs again. I knew I had to do something, and I could NOT afford not to!

     This past weekend was the River Valley Ranch 5k & 10k Trail Run. My friend Greg and I had set a goal last year of running the 5k race. I am looking forward to being able to do the 10k trail race next year. As we were finding our place at the starting line, with the 10min per mile group. We noticed a big guy come walking up getting in line behind our group. As he was walking past us we could not help but hear him complain about how far he had to walk from his car to the starting line. He went on about how his walk was basically 5k already. I really hope he was kidding because it was only a few hundred feet at best. I looked at Greg, shrugged and thought to my self, "I bet you $20 we do not see him cross the finnish line." Both Greg and I were watching for him but he never showed up again. Then it hit me. Last year that was us. Both Greg and myself could not walk up the stairs from my basement without getting winded. Now we are running or walking 5k several times a week, and Greg is training for a half marathon!

Greg and I before the race. Me on the left. Greg on the right.

We had just left the starting line!

     I know what you are thinking. Right now you are saying to yourself, "I have got to get out and start running!" Well sure you could do that, but what you should really do first is take a good hard look at what you are eating and drinking. This is why I went with Take Shape For Life fueled by Medifast. Yes just like any other health program there is a cost, but this is the only one where I saw awesome results personally. All of my meals are provided and measured for me by Medifast, and the only meals I have to make are my Lean and Green meals. I am not buying groceries for myself, I am not spending money to go out to eat. In fact we are saving money with this meal plan! I needed a program that forced me to start thinking about what I was eating and how much. I used to just love eating fried chicken, and now just the sight of it makes me sick. The old me would go to a KFC and order a 6 piece meal and 2 extra biscuits with a large rootbeer and potato wedges. The new me would slap that out of my hands and pull me along by the ears!

     I strongly recommend finding someone who has been where you have been. This is why the free Health Coach from TSFL was worth it to me, a person that went through the program before me who could properly guide me along the way. Which is why I became a Health Coach myself! I want to help others, and I firmly believe in the TSFL program! No it is not the only one out there but it is the one that worked for me. I just have 58lbs till I get to my goal weight. So what is stopping you from starting down your own road to weight loss? For me I had to face the facts and stop looking for excuses. It is as easy as saying, "I want to do this, and I AM going to do this!" I am here and I can help you find the way to the path that I found last year, with some much needed help.

These are size 50 pants that fit me perfectly last year! I am now down to a size 40.

http://www.myroadtoweightloss.tsfl.com/explore

*Results vary. Typical weight loss on the Medifast 5 & 1 Plan® is 2-5 lbs per week for the first two weeks and 1-2 lbs per week thereafter.

I wish I could do that.....

     Now that I am beyond the 100 pounds lost mark, a lot of people have been reaching out asking me what I did. I tell them about the Take Shape For Life coaching program with Medifast meal replacements and how awesome the program has been for me. Then I get, "Boy I wish I could do that." At that point I keep my cool on the outside, but on the inside I'm saying, "Hello McFly! You CAN do that!!" I was there, I have been at that point. I remember my mom trying to get me to just try her meal replacements, she even planned out a sneak attack meeting between me and her health coaches! Yes, I learned my mom's tricks early on. I still remember the day she wanted to see a ballet at the Palace Theater in Manchester New Hampshire. I thought we were just going in to see what was coming up for the next month or so. Before me and my brother knew it, an usher was escorting us to our balcony seats. I was not happy that I had to watch dudes prance across a stage wearing tights that I am sure were 20 sizes too small for them! So when my mom wants me to be at a location at a certain time I ask lots of questions.

     It was the fear of losing out on something I love. Food. What I did not realize at the time is that I had the wrong idea of food and its purpose in my life. Before I could start on any weight loss program I needed to be in the right mindset. I needed to be in a place where I wanted to do this and that I knew I could do it. I may have mentioned this before but I had applied for an increase in my life insurance policy. That way if something happened to me, Steph would be able to pay off the house and have a place for her and the kids to live. Because I was over 360 pounds at the time I got a rejection letter. That got me thinking. If I croaked tomorrow Steph would not have enough money to keep the house and her financial future would be tight for a while. A few days after that I was reminded of a promise I made to a friend who was dying of cancer. It was a couple weeks before she passed after a church service. She said, "Mike take care of your heart." You see, she had lost her husband to a heart attack. This got me thinking as to why I thought food was so important. Why did I always have to have the biggest rib or the biggest steak, heck even the biggest cookie! I had an addiction, and I never realized it until that moment.

     I was a person that used to say, "Boy I wish I could do that." or "I could never do that." as I sat on the couch stuffing my face with chips and ice cream while watching The Biggest Loser. The last thing some one that lives with weight wants to hear is, "Hey your fat, why don't you do something about it!" Yeah I was pretty aware that my cloths didn't fit right, or that I lost my breath climbing stairs. What I needed to be reminded of is that I can do anything I set my mind to. Wait what? Yes that's right, you reading this can do anything you set your mind to! The key is having a plan to follow and then stick to that plan! Stay true to the plan, be honest with yourself, and do not go it alone. Accountability is very important! That is why I have done so well with the Take Shape For Life program. The Medifast 5+1 Plan is all I am eating to make sure my body remains in the fat burning stage until I reach my goal weight. My coach is available to me 24/7 in the case I am feeling weak or tempted. No matter what don't go it alone!

     I was a guy who could polish off a box of Little Debbies Oatmeal Cream Pies, a 12 pack of Mountain Dew, a bag of Lays Sour Cream n' Onion chips, a box of pop tarts, slim jims, a medium pizza with extra cheese, Swiss Cake Rolls, and Hostess Apple Pie and Blueberry Pie all in one night and still want to eat more. Wow reading that list in my head sounds crazy to me, but that is how I used to eat. I did not care and I did not pay attention. If those around me didn't plant that seed, I am not sure if I would of come to the realization that my eating habits needed to change. So as I get closer to my goal weight I will continue to share the struggles and triumphs of this road to weight loss, with the hopes that my message will plant a seed to help some one see that there is no such thing as impossible. You just have not discovered how to get there yet.

Your friend on this Road To Weight Loss,

Mike

www.myroadtoweightloss.tsfl.com/explore

Maybe I'm just supposed to be fat?

     Maybe I'm just supposed to be fat? That is what was running through my mind over a year ago after my last failed diet. I had tried just about every diet out there. Weight Watchers, Jenny Craig, South Beach, Fat Smash, Slim-fast, Special-K, and even one where you just drank juice. For me I never felt good or ever saw progress (personally) with any of these diets. Sure I would have a friend or two where it worked for them, but for the money I was spending it was just a gut wrenching feeling to get on that scale after a month's worth of work and see a big fat zero. Two of those diets I actually gained 5 pounds resulting in a 10 pound gain instead of a much needed loss! Yes, that is the epitome of frustration.

     Any one who has known me since childhood knows that I have always been overweight compared to others in my age group. The biggest I ever got was 420 pounds following college. At this point (in my mind) the options for me to lose weight were scarce. I was looking into getting gastric surgery, man oh man I did not want surgery! Some of the physical challenges I was having started pushing me to that option though. I started getting a pain in my hip that shot down my leg to my foot. This was a constant pain that wouldn't go away. I had also slipped and tweaked my back, I was ok at first but later that day I went to stand and my legs just gave out and I fell to the floor. I remember some one had come to the house to pick up my daughter for the day to watch her and I had to crawl on my hands and knees to get to the door and she then had to help me into a chair. That's right all 420 pounds of me. It was rather humiliating. Later that year my wife got me a chair for my home office. I didn't even have the chair for 2 days and I broke it. My weight was just too much for it. What was I going to do? I could not go on living like this! My daughters need to have their daddy around and I was determined to do what ever it takes. Then I got a call that planted a seed.

     My sister Cindy called me informing me that my mom was in the hospital and things were not looking good. At the time all I knew was that my mom had a stroke and that her lungs were filling up with fluid. After a few days I was able to talk to my mom and found out that her kidneys were also failing. Her Doctor had made it very clear that she needed to do something about her weight and because of her condition along with her diabetes surgery was not an option for her. If she did not do something to get her weight down she would not be here. Woah. That is some heavy stuff, but that seed got a plant growing. He talked to my mom about a program with Take Shape For Life that uses Medifast meals to help people lose weight. Like any diet there is no guarantee and results vary person to person, but my mom gave it a shot. I took note and watched her progress. Before I stepped into the ring I wanted to see if it really worked.

     To my surprise it was working for my mom. 33 years of my life I watched my mom try every diet under the sun and finally one is working! Later that summer local morning radio personality Mike Alley announced that he to was going to give Medifast a try. That was it, that was the push I needed to call my mom's Health Coach and say, "Sign me up!" My mind set was right and I told my new Health Coach that I was ready to rock this joint! So here I am today. So far I have lost 105 pounds with the Take Shape For Life program and I just have 65 pounds to go till I reach my goal. Did I mention that they have asked me to join their team of Health Coaches? If you have found yourself asking the same question I asked, "Maybe I'm just supposed to be fat?" Then now is the time to do something about it! The link I have provided below has a contact form. If you fill it out with your contact information and hit submit I will personally call you and tell you how excited I am for this program and that you are not alone in this journey! I will be there every step of the way helping you on your path to Optimal Health!

http://myroadtoweightloss.tsfl.com/explore

Here is a current before and after picture of me with my girls! On the left I am currently at 255lbs. On the right is me at over 360lbs.

All the best,

     Mike

The mighty 100lbs has fallen!

     I know, it has been a few months since my last post. I have been trying to find different ways to stay on task I kind of forgot about this blog. It has been in the back of my mind, I was sure I was going to hit the 100lbs lost mark sooner but my body had other ideas! But yes as of this past Monday I have officially lost 101 pounds on the Medifast Program! Exciting as that is I still need to keep in mind the fact that I still need to lose another 69lbs to get to my goal weight of 190lbs.

     Now I have already had a few people come up to me and say, "Well you have lost 100 pounds so you can stop now." You want to talk about a struggle to keep your composure! Stop now?! I'm not even there yet! I mean who makes plans to drive to Disney World from New Hampshire, stops in Washington DC and says, "Well that's close enough." I am pretty sure there would be some kids in the back seat protesting! My goal is 190 pounds and I fully plan on meeting that goal!

     A few weeks back I had gotten some disappointing news in regards to my health coach Arnold with Take Shape For Life. I was informed that him and his wife elected to no longer be coaches with TSFL. I was really bummed. I liked Arnold, and I think him leaving kind of threw me off. I was not being very careful when it came to paying attention to what and when I was eating. When you are on Medifast you eat 5 Medifast meals a day plus a lean protein with vegetables and a healthy fat. Well I would lose track of when I was eating my Medifast meals and some days I would miss one......or two. Not even realizing it till I got home. Steph would always point it out to me though.

     To make a long story short I was connected with my new health coach Robin and boy has she done an awesome job getting that fire lit under my seat! I'm back to logging my meals, logging my exercises, and reading my Habits of Health book. I was stuck at 95lbs for a few weeks but Robin really helped me push through and man was it worth it! She has been so pleased with my progress that she encouraged me to become a coach as well. This was something I really had to think about. After talking with the wife and really putting some thought into it I went for it and signed up to be a health coach! That is why Arnold and I connected so well at first. Like me he was a big guy who had struggled with weight, and was able to lose it on the Medifast Program.

     If any of you would like to join me on the Road to Weight Loss please feel free to check out my website or share it with some one you know who has shared the same struggles as I have. myroadtoweightloss.tsfl.com/explore  

**Results vary. Typical weight loss on the Medifast 5 & 1 Plan® is 2-5 lbs per week for the

first 2 weeks and 1-2 lbs per week thereafter. 


Peace & Good Vibes,

Mike

Conditioning for Outdoor Sports

     Well it has been a few weeks since my last post. I have been super busy with work and being healthy! Any one who does not really know about my childhood and teenage years also does not know of my love for outdoor sports. Well sure bike riding and tennis I like well enough, but I am mostly talking about hiking, hunting, and fishing. Since moving to the Baltimore / Washington DC area I have not been able to do a whole lot of that. Mainly because there are so few forests left in Maryland.

     As kids my dad taught us to not just be good hunters or fishermen, but he taught us the importance of wildlife conservation and that it is ok to just go out in the woods some times and enjoy nature. I have to tell you, that at 360lbs+ it was tough trying to walk in the woods. Heck it was a chore walking up the stairs to the fridge! So far I have shed 84lbs and moving is a breeze these days! I have been doing a few different exercises to strengthen my legs and core. I have been giving the treadmill a break for a little bit but am planning to get back on that horse this week. I have been doing a modification to a workout Bob Harper had me doing where I go into a squat and then with 60lbs or more on a barbell do some reps. The squatting not only gives my legs a good workout but it also gives my core a run for its money!

     I know hunting is not for every one. I strongly encourage you to find something you like doing outside. Even if you are just starting out on your own weight loss journey you may find that your state is more beautiful than you realize! If weight is something you have struggled with and you need some one to talk to, I strongly urge you to give my health coaches Claire and Arnold a call or an email. Be sure to let them know Mike Case sent you!  They are very friendly and have been through the weight loss journey them selves.

All the best,

Mike

Sad to see you go 290's!

     Is it just me or does it seem like I just got to the 290's? I was exspecting to be there for another week but holy cow! I have been losing about 2lbs a week and really was not even dreaming of more, so to see -5lbs in one week is huge! One thing I am learning with Medifast is that they are trying to teach your body who to burn fat instead of store it. Which means exersise but not going all Rocky Balboa on the workout's!

     I have a gym membership and I go once a day and I take Saturday and Sunday off from that routine.  Last week I did things a little differently. Instead of walking and running on the treadmill for 45mins and then doing my upper body on the machines, I switched to doing the bike for 25mins, and then free weights for as long as I could bear! I backed my workout down a bit though because I found myself running out of gas. One of the other things I am learning about Medifast is that you are not really supposed to go full bore on the workout's! So a few weeks back I was working really hard but it seemed like I had stalled at the 300's. What I forgot was that I was building muscle and muscle weighs more than fat!

     For the next few months I am going to try maximizing my ability to get those bigger loss numbers, but if I manage a steady pace of just -2lbs a week I will still be ok with that. Because it sure beats a plus any day of the week!

-Mike

Woah wait.....Size 44 belt?!?!

     So last night was the Super Bowl. I have to admit I was a little naughty in regards to the food that was there. Now compare what I ate last to me in the past, last night looks more like I was eating twigs and nuts compared to the way I used to eat. The past me would have eaten an entire bag of chips, had 4th's on dinner, polished off half the tray of cookies, add all that up with no exercise and no wonder I was at 420lbs at one point!

     Today was my weigh-in. I was a little nervous because of my "splurge" last night. I really didn't want it to be a 0 or a + number. Needless to say when the scale said 295lbs this guy was stoked! Sure I was a little naughty last night but I did not allow myself to go overboard! Let me tell you there was plenty of food there for me to be naughty with! The key is I was able to keep myself under control and limit what I consumed, being sure to keep what my coaches have been teaching me in mind. STICK WITH THE PLAN!

     The next task was getting ready for the day. When I got around to getting a belt it seemed like the one I have been using was just a touch too loose. So I grabbed one I purchased after Christmas with "future use" in mind. Back in September I believe I was at a 52 waist. Well the belt I had been saving is a size 44 and it fits!!! All of or at least most of high school I wore size 46! Size 44 is crazy talk!!! But man oh man it is awesome! Progress folks! September Size 52 and in February Size 44!!! That's a big deal for any body!

Cheers,

     Mike

290's Baby!

     Well we have finally made it back to the 290's! This is the first time since high school that I have weighed under 300lbs! Friday night I had hit another milestone, I ran a mile just a few seconds over 14 minutes. You read that right. As a teenager I had always had a hard time running for distance. My real problem was a lack of wanting to push myself to be honest. So when I looked at my Nike Plus data at the end of my 5k I did not realize I did my fastest mile until Tiger Woods congratulated me on my fastest mile 14:03! I still had my headphones on and just laughed, and the lady next to me was puzzled and trying to figure out what I was laughing at.

     High school I remember no matter how hard I tried to do a 15 minute mile the best I could squeak out was 16:36 so for me 14:03 is a big deal. How man 34 year old men can say that they are out performing their teen-aged self in their 30's? Just think my goal weight is 168lbs so I still have a ways to go. Below is a graph of my weight loss since starting Medifast.

My weight loss progress so far.

     I am looking forward to competing in a 5k this summer. I am trying to push myself and be ready for a 10k but if all I can handle is 5k then that will be fine with me. I am also looking forward to doing more outdoors / men type things. Not being in NH I have to admit I really miss just being able to go hunting and fishing. I love the woods and the outdoors, my wife not so much. For me the further away from city life the better. Steph loves being near 6 different grocery stores so she can use her coupons and get the best deals. In the boondocks you are lucky if there is a Super Walmart 45 minutes away. Just really looking forward to getting up and doing more!

-Mike

The Big Stall...

     For the last 2 weeks I have been a little discouraged. I hopped on the scale and it still read 306lbs. I was not liking that because I had really ramped up my workout's. So I just kept going, doing about 2 miles on the treadmill every day and doing my arm's and upper body every other day. So last Monday comes along and what does the scale say? Yup a big fat ole' 306lbs. So I took a step back and tried to figure out if I was doing anything different.

     The first thing I did was contact my Medifast coach Arnold. This is exactly why they are there. I have to be honest I was not sure at first that his suggestion would work, yet sure enough it did! It was so very simple. I am on the Medifast 5+1 plan where I eat 5 Medifast meals in a day and then eat a lean protein along with only vegetables. Up until now I had been eating my "Lean and Green" meal at dinner. Arnold suggested starting with a simple change and have my Lean meal at breakfast or lunch time. Skeptically I chose lunch time and stuck with that change. Wouldn't you know he was right on the money! This week I lost 6lbs! Normally I only lose about 2lbs a week! So I am hoping this trend keeps up! It would be nice to have another 6lbs loss next week but would honestly be surprised if it happens for a second week in a row! Would be nice though!

     If you are reading this and doing the diet thing on your own I totally recommend working with some one that has been through this battle before. Claire and Arnold have been a huge help to me, and have both been through what I am going through. If you are like me and have tried Weight Watchers, Slimfast, The Fat Smash Diet, and many others with no success I highly recommend trying Medifast and signing up on Claire and Arnold's website. Now its off to the gym for me! I feel so strange looking forward to working out! :)

-Mike 

Things That Make You Move!

     Finding a diet plan that is right for you is just one of the important steps towards losing weight. Find a plan and stick to the plan. The next step is finding things you enjoy doing that get you up off of that couch and moving. This is where motivation is key. I am from the video game generation and even though I am well into my 30's I still very much enjoy playing video games. For a long time I was really into World of Warcraft. I still play time to time but not like I used to. I just don't have the time for it any more and that is a good thing! Something I have found that I find very cool is Nike+. Now I do realize there is a lot out there but typing in endless amounts of data day in and day out is not fun to me. I have tried a few other free online programs for walking / running and Nike+ is the tool that fits me and is fun for me. I use it with my iPod Nano, and it has several different options.

     To use the Nike+ app for iPod or the iPhone you do not have to use the special Nike+ Sneakers. Those are just an added bonus for measuring your pace & distance. I have the sensor plugged into my iPod and the shoe pod in my Nike+ sneakers. Since buying these sneakers I have already logged over 110 miles! All I do is select the type of run or walk I am doing and press start. Once I am done I just sync with iTunes and my workout data is sent to the Nike+ website. I am able to do this from either work or home and that alone is extremely handy! As you can see I have found my motivation tool. But walking is not the only thing I am doing.

     Some people have gone out and found them self a personal trainer and a gym. I think at some point I too will go out and look into a gym membership, but for me I am having a good time with working out with a Bob Harper Biggest Loser Boot Camp video I have mentioned in a previous blog post. I think once I find that video easy I will have to make the choice between 2 local gym's. Brick Bodies and Planet Fitness. My only reservation about Planet Fitness is the "Lunk Alarm" if you grunt or grown while working out they sound the alarm which can be rather embarrassing. Where Brick Bodies is a locally owned and well respected establishment but I believe their prices are much higher than Planet Fitness. Both are close to my house and one of the problems I am having with my workouts are not the tasks but my 2 little girls who want to do what daddy is doing. Now I don't mind that they want to do what daddy is doing but I also don't want to squish them! Our oldest turned 4 in October and she likes to stand close to me which is a problem when I need to start jumping side to side. Our youngest who just turned 1 in November does not understand what daddy is doing but it looks like fun so she stands under foot and just wants up! This becomes a problem when I need to switch to push-ups.

Find what motivates you to get moving, and stick to the plan!

-Mike

New Biggest Loser Season

     So the new season of The Biggest Loser started tonight. I was a fan of the show until the season Rulon Gardner left near the end. Heck I think the season before that, I kind of soured on the show when Arthur Wornum was booted off. He was a person that really needed to be there but got booted. He was working hard and losing a lot of weight, I kind of forget why he was even booted. I was just sad because he really needed help and got the ole heave-ho. Alas this season is the change I think a lot of people wanted to see in the show. Not only are they helping adults but also kids. The kids can not be voted off the show! Which rocks! Needless to say I will be watching this current season as I too continue my road to weight loss.

     I have been doing rather well with my Medifast diet. Since starting in September I have lost 52lbs! Tomorrow morning I will do my weigh-in and am hoping for a good number. This week I have ramped up my workout's a little bit. Since the 1st I have walked every day, trying to do at least 1.5 miles at work and 3.2 miles at home. Yesterday I decided to try walking / running 10k. I found running up hill was easier than running down hill. I know it sounds odd but I grew up in the mountain's of New Hampshire so maybe that played a part? If you have an iPhone or Android device I suggest installing the free Nike+ app. You do not need the special Nike+ shoes to use it on your smart phone. I use Nike+ on my iPod Nano and for that I use the sensor & shoe pod that fit into my Nike+ sneakers. It is an awesome motivational tool! Once I get into the 200's I will post some progress pictures.

Best of luck in this new year!

-Mike