Often we make resolutions with the idea that we are going to change something in the coming year. I’ve found the most success comes from giving yourself a specific date to accomplish a smaller goal. For example, knowing that you are going on a vacation in March, you might want to set a small goal of losing 10 pounds by then. If you lose more great, but make it a point to start small and continue to change your lifestyle past that vacation to finally hit the larger goal. Also, be sure to set a realistic goal. Trying to lose 100 pounds over the course of a year is possible, but make sure that you try to lose it over the course of a year instead of in January and February. Just keep the course and look to make a few key changes and abide by them.
Weight Loss
I recently had a member of my family lose 15 pounds in the past 4 months by cutting back his carbonated beverage intake. Since congratulations were in order, I asked my father if he had started exercising more than his once a week basketball league. He responded that he had thought about it. Which is a big step for my dad. But since he and I had that conversation, I thought I would highlight something very important. Exercise is beneficial on many more levels than simply aiding weight loss. The most important benefits are that your cardiovascular system becomes far more healthy. Your total cholesterol is lowered, your high density (the good kind) cholesterol increases, your triglycerides decrease, and many other markers are changed in a positive way. Remember to encourage those loved ones in your lives to not be concerned only with weight loss, but to exercise so they will be around and healthy for a longer time.
Hit Center Transformation – Part 1
Brandon started at the HIT Center just a few weeks ago. After spending just one session with him I knew he had the desire and motivation to make some great changes in his life. He is excited to allow us to let you all in on his journey at the HIT Center. In the months to follow we will be tracking his workouts with pictures and videos, but more importantly we will be documenting his progress and sharing it with all of you. His desire is to be a role model for everyone out there who shares his struggles. Here is a snapshot into the life of Brandon up until this point.
Brandon Broschinsky, 22 years old.
So let me start this out by telling you a little about my background. One of the hardest challenges in my life from age five on has been my weight. I started really putting it on at that age and it has continued to play a huge role and control factor ever since. My tendency to gain weight has always been in my biology. My body naturally holds on to fat and it makes it very hard to control my weight. I struggled all through Junior High and High School with my weight and it was very tough because not only did I feel like I was not able to fit in, but it also stood in the way of my love of sports. I have loved sports for as long as I can remember. I got my first basketball hoop when I was two or three years old and have been addicted to everything sports since then. My weight issues though kept me from being able to really be competitive and that was extremely tough for me to deal with. After High School I went to a boarding school in California where I was able to get control of my weight and lose 112 pounds. This was amazing; I could finally do what I really love to do.
Then one day I was running back from the gym and my foot broke. I stress fractured it and the only way out was to have a plate and six screws surgically implanted. I had the surgery and as a result of being bed ridden for a while the weight began to come back. Well, 40 pounds heavier I started working out again. Things were looking up, then bam, one night when I was playing basketball, a guy fell on me and dislocated my kneecap and tore my MCL, surgery yet again. This time I was out for two months before I could even begin rehab. Six months later I was back, but so was my weight. From there I just couldn’t regain control of it and struggled like never before.
Two surgeries within six months and my world was really turned upside down. However unhappy I was with my weight I couldn’t let it stop my love for sports, especially golf. I spent the next 16 months at The Golf Academy of America. Though it was fun, I knew I was still unhappy, and had to make some changes. I had to somehow regain control of my weight. I went back out to the school in California and lost nearly 100 pounds in 5 months. A great accomplishment for sure, but I still have a long way to go before I am satisfied with my weight. I am back at home now and needed to find an answer that didn’t require being isolated from life. The best program I could find that could help me continue to progress and reach my goals was and is the Hit Center in Mesa, Arizona.
What are your fitness goals?
My fitness goals are pretty simple. First and foremost I want to reach my goal weight of 220 all the while becoming faster and stronger. I would like to start doing some endurance running and possibly do some triathlons. My ultimate dream though is to be a professional golfer.
What have you achieved so far (prior to the HIT Center)?
I have accomplished a few things. I graduated from high school having played 3 years on the school golf team. From there I went on to graduate with my associate’s degree from The Golf Academy of America with certificates in teaching, club building and fitting. Most recently though I have lost 90 pounds and started my transformation yet again.
What are your motivators?
My motivators are my family, my girlfriend, and myself. Also I want to be able to play all of the sports I love and not let my weight hold me back anymore.
What are your stumbling blocks?
My stumbling blocks have always been associated with food. I would say fast food has always been a killer for me and I have really worked hard to gain control of my tendencies when it comes to fast food.
What brought you to us?
My mom found an ad in the newspaper for the Hit Center and it looked really fun. For example, where else can you do basketball drills or run football routes for cardio. Of course they have me spend time on traditional cardio as well, like a treadmill, rower, or elliptical, but being able to be trained in an environment that has some sport aspects mixed in as well has been really great for me. The HIT Center makes working out a lot of fun.
What has been your experience here so far?
My experience so far at the Hit Center has been great. The trainers push you really hard and try to make the workouts fun. The trainers really care and make you feel welcome. They are dedicated to helping you see results, and show it in their personal training. They set benchmarks with their fitness testing, and are able to reevaluate you so you can see the improvement in black and white, which in turn pushes you even further. The trainers really try to motivate you, and do a great job of mixing things up so that it never gets boring.
Once you achieve your goals, is there something you have always wanted to do?
I have always wanted to compete in triathlons, maybe an Ironman, even though you have to be a little crazy for that. Most of all I want to play professional golf. There would be nothing better than being able to do something I love for my occupation.
Is there anything you would like to say to others who struggle with weight issues?
If you struggle with your weight the only advice I have for you is to never give up. For some of us it truly is a life long battle and eventually we have to accept that. But the joy that comes with getting in control is worth giving up some things. Just keep pushing forward, there will be good and bad days but if you keep your goals in mind you can make it.
Easy Diet Tricks to Jump Start Weight Loss
We all know that losing weight is one of the hardest things to do. One reason is because people focus more on what they are eating than how they are eating. Although choosing healthier foods is the best way to lose weight and live a healthier life there are also some small tricks you can do to start shedding a few pounds before you are ready to give up those not so healthy snacks:
1.) Everything in moderation! If you eat something with lots of calories, fat and sugars only eat a few bites just to fulfill that craving. If you lack the self control than buy those 100 calorie snack packs (although they aren’t the most substantial calories you’ll be much better off than eating an entire bag of chocolate or potato chips!)
2.) Eat small meals throughout the day. This makes it easier for your body to burn off those calories instead of storing them as fat. This means that you’ll eat throughout the day–the goal is to never be hungry and never be full–you always want to be satisfied.
3.) Eat a low sugar breakfast (and preferably low sugar all day.) Breakfast will jump start your metabolism early in the day and keep blood sugar levels low throughout the day. This will help you avoid the feeling of hunger when you crash from your sugar high 
4.) Try to eat slowly. It always takes a bit to realize how full you are.
5.) Have dinner be your smallest meal. If you are sedentary after dinner that means your metabolism is too. This means that you are much more likely to store your dinner as fat. If a big dinner is unavoidable, then just make sure you are active afterwards. This doesn’t mean you have to go on a run, just do the dishes, take your dog on a walk, anything to keep your metabolism going for as long as possible.
6.) What you eat should depend on your activity level afterwards. If you are being more active than you are allowed to eat carbohydrates (meaning whole wheat, fruit, vegetables, etc.) but if you are going to be more sedentary than eat more protein (chicken, fish, lowfat dairy).
7.) Drink lots of water throughout the day. This will fill you up and keep your metabolism going all day.
8.) DON’T STARVE YOURSELF!!! This will just stop your metabolism which defeats the whole purpose…
9.) Find out what your metabolism is! It helps if you know how many calories you should be eating each day… everyone’s metabolism is different there is no magic number of calories for weight loss…
And let us know if we can help!
60 minutes to watch your weight?
A recent aritcle published in the Journal of the American Medical Association has been promoted by writers as saying that women need to exercise 60 minutes a day in order to maintain their body weight. However, upon closer reading, this article will actually tell you that you need to do 21 MET minutes of exercise per week. The 60 minutes of exercise per day, as reported by news outlets, is medium-paced walking. Strength training can also be factored in, along with running, biking, and other activities that are more intense than walking. You don’t need to suddenly change to spending 60 minutes a day working out as hard as you can. Don’t forget, an injury will mean that you can spend 0 minutes a day exercising. Follow a prescribed plan from an exercise professional if you have any doubts about what you should be doing to meet your goals.
