The Next Level - Update on Darell

A few months ago I posted about Darell, the winner of a three month, company-wide fat loss competition that I conducted. When the program started, Darell weighed in at 218 lbs, with a body fat level of 30% (first picture).

When the contest ended, he'd lost 30 lbs., 4 inches from his waist and half of his body fat (second picture).

Darell always came to the weekly exercise classes and group weight loss coaching sessions; sometimes the only one in attendance. He asked lots of great questions and kept in touch in between via e-mail. He was obviously committed and put the fitness and nutrition principles we discussed to the test consistently. The contest ended around April 1st of this year.

Since then, he's kept in touch and given me status update. The last one blew me away so I asked him to send me a more recent picture. That's the third one above. He's currently about 168 (sometimes lighter), and, as you can see, has clearly added some muscle as well. How much? I'd guess that he's put between 10 and 15 lbs of lean muscle on his frame. So that means his total fat loss is really somewhere in the neighborhood of 60 lbs., and his bodyfat percentage is probably about 9%. That's comparable to a professional athlete.

Darell was kind enough to leave me with this thought:

"I feel great! The hard work and time really payed off, my strenghth and stamina have both increased since the competition at work. Thanks again for helping me get the jumpstart I needed and for the additional tips and support to have a better and more fit lifestyle."

Thank you Darell, for reminding me why I do this every day and for serving as an inspiration to others.

"Ask the Trainer" Thu, Oct 15, in Livermore

If you happen to live in the Tri Valley (East SF Bay) area and are free between 8:30 and 11:00am tomorrow, Thursday, Oct 15, stop by Panama Red Coffee Company and say "Hello".

I'll be answering questions about the most important, safe and effective cardio, core and strength exercises; how you and your family can eat healthfully on-the-go and I'll be discussing permanent weight loss strategies that produce results.
Here's a link to the location: http://www.panamaredcoffee.com/

Hope to see you there!

Music and Movement

Have you ever watched the pure, unselfconscious joy of a child physically "becoming" the music she's listening to? There's no polish or structure, just pure joy and light-hearted abandon. It's truly a sight to behold.





Recently I discovered some terrific acoustic music (what I like to listen to most and similar to what I cover when I play guitar and sing in local coffee houses and small restaurants). I was thoroughly enjoying while working out when my five year old daughter came out to join me. Then I watched the music lift her up and float her around the room as though she was showered with Tinker Bell's fairy dust. I had to rush in and snap this picture. Believe me, stills don't do it justice.





My kids don't exercise because they move as part of living a full life; enjoying the sunlight, the breeze, scaling the play structures at the local parks, kicking soccer balls (or flailing while trying) and, finally letting the music carry them to who knows where?





If you don't listen to music when you exercise, consider it. I enjoy mellow stuff when I teach Pilates; heavy, uptempo music when I hit the heavy bag and sometimes classical when I strength train. Pick whatever moves you.





Then move.

*********

BTW - for locals (580/680 interchange area) - I'm doing a show with my friend Brian at Corks in Danville tonight from 8-11pm. Stop by and say hello if you get a chance.

Awesome

..on so many levels. Posted on Facebook by an old high school friend. Just watch (and listen - headphones make it more intimate):

http://www.youtube.com/watch?v=JRLjpXLEp1A

"Help me remember..."

I read a book by this wise, compassionate individual a year or two ago, and this video is the first time I've seen his face or heard him speak.

I love the ideas, the practice, the dedication he and his wife share to this vision.

I love the intertwining of what can sometimes be esoteric, philosophical spiritual concepts with the visceral and deeply emotionally universal language of music.

And I love the anecdote near the end of the video about the little girl and her baby sibling.

Let this new day, this new year, be your gift to yourself and to the world.

http://www.youtube.com/watch?v=FfpyAiSuQ_A

The Treasure in My Freezer

Maybe you didn't realize that spinach is one of the most nutrient-dense and low calorie foods you can (and should) eat. Maybe you did, but you hate having to buy it fresh and then race to use it up before it wilts. Or maybe you just don't really like the taste of it in salads. Have I got a post for you!


Here are some of the easy and delicious ways to work frozen spinach into your diet:

• Mix into scrambled eggs (add feta cheese and sun dried tomatoes for an extra punch)


• Add to canned or homemade veggies soup or minestrone


• Mix with low fat Greek yogurt in a sourdough bowl (this makes a complete meal)


• Add to each of the Trader Joes pre-packaged stir-fry varieties

I eat frozen spinach almost every day, along with a small can of V8 and raw veggies (usually broccoli and cauliflower dipped in hummus). So even without a salad, that gets my veggie content to around 25% of my total daily intake.

What's yours?

A Good Cause (for locals only)

For those of you who live in the TriValley East SF Bay area, I'll be playing some acoustic music at Panama Red Coffee in Livermore next Saturday, Sep 19, from 7-9pm.

I'll be donating my (modest) fee and any tips I get to the Tri Valley Haven domestic violence and family shelter.

Here's the website for Panama Red: http://www.panamaredcoffee.com/livermore.html

and for Tri Valley Haven: http://www.trivalleyhaven.org/

Please come by, enjoy some music, food and a beverage for a good cause.

Thanks!