Without any further hesitation – here’s my Saturday Syndication list for today – I hope you enjoy!

• Every Friday is Health Tip day at Zen Habits. This week, Zen Habits puts a spotlight on Hassle Free Weight Loss – The Zen Habits Meal Plan. …”Notice that it’s not the “Zen Habits Diet”. That’s because to me, diets are intended to be restrictive and temporary. I’ve created an easy way to plan my meals so that I don’t overeat, so that I’m eating fairly healthy, and so that it’s got some leeway for pleasurable eating. And for me, this has to be something I can do for life…. – click the link to read Zen Habits Tips.
• At 101 Reasons I Hate Being Fat – KaraokeKitty discusses Why she loves to hate celebrity weight loss television shows. …”I love them! I hate them! You know the shows, like VH1′s Celebrity Fit Club or NBC’s Biggest Loser, and a host of others. Honestly I do love to watch these shows….
• Find some Daily Health, Nuturition, Weight Loss and Exercise Tips at the Daily Exercise and Fitness Blog.
• Former Fat Guy discusses Alcohol and Weight Loss – Can you drink alcohol on your weight loss program and still lose the weight?
• At Corey’s Fitness and Weight Loss Journal – Corey is All Slimmed Down With Nothing to Wear!

See ya next week!

Not really. See, I had a bad year. Not really that bad, all things considered in the grand scheme of things – - but very stressful and somewhat trying – and I let my diet/fitness slip completely! From the end of 2006 until now – - I’ve written a book, dealt with a VERY challenging teenaged son (the details I will not go into – but I damn near lost my mind!) and a business that was booming faster than I could keep up with (it still is, but I’m in a better place now).

Once the book was done, I vowed that I would do whatever it takes to get myself back into shape again. A year ago, I weighed in at 170 (that’s after successfully dieting and losing 30lbs .. down from a high 200!). I completely sabatoged myself and let myself go and gain almost all that weight back. I started dieting two weeks ago and am happy to report that I’ve lost 7lbs so far – - wtih a 6 inch loss overall, as well.

What am I doing? No real program to speak of at all. After trying Nutrisystem, Herbalife and Jenny Craig in the past – I decided that I’m smart enough to develop my own program of dieting and watching what I eat. I didn’t need to throw my money away at these programs that give you food that just isn’t so palatable – - at least not to my sensisitve palate, that is.

I have grabbed some nice low fat, high protein, low carb recipes from various books and I cook every day. I make my own breakfast, lunch and dinner — and snacks! It does require a lot of food prep time most often… but it’s worth it. I also am making sure that I’m using only fresh ingredients..and have gotten into the habit of shopping for organic foods, and definitley NOTHING pre-processed. Zero fast food… lots of water and a daily multivitamin.

One thing that I did add to my daily regime is the Alli Weight-Loss Aid. It was actually a recommendation of a close friend of mine, who also happens to be a physician. Alli contains 60mg of Orlistat, which is the only over the counter, FDA approved weight loss aid. It works by blocking about 25% of your fat intake from absorbing into your system. Combined with an already low fat diet and exercise program – - it helps you lose about 15% of the weight than you normally would on a regular diet. The idea is this: if Alli helps by removing 25% of the fat intake from your diet (it just doesn’t get absorbed).. then when you excercise, instead of burning the easy fat from your diet – your body burns it’s own body fat reserves..helping you lose a little more weight.

It’s not a supplement that curbs the appetite.. and it doesn’t increase metabolism – as it doesn’t contain any appetite suppresants or any metabolism boosting supplements like Hoodia. Orlistat is actually a prescription med that doctors have been prescribing to very overweight patients for years. Alli is a lower dose than the prescription strength, and as such, has been approved by the FDA to sell over the counter.

I’ve been taking it three times a day with meals (just one small capsule) for almost three weeks now. I have lost 7lbs total, so far – and just recently started combining my low fat diet and Alli capsules with a moderate exercise program this past week.

Which brings me to the title of this post: Why did I hire a personal trainer?

To motivate me and to get me into a program that works for me. I purchased only 15 hours of time with the personal trainer. She, Luanne – the trainer – told me that after 15 hours, if I felt I needed more time, I could purchase more. But that after 15 hours, I should have myself into a pretty decent routine that I can follow myself and only consult with her occassionaly if I have a question.

So far, I’ve had three sessions with her – combining cardio with strength training and I work out about 3-4 hours a week, at this point (that’s 1 – 1.5 hours on Monday, Wed and Friday). I also have been doing some low-impact walking on the days in between my workouts with Luanne. My goal here is to not only lose pounds and inches.. but to tone up, as well.

The gym has a great system where everything is computerized using a system called FitLinxx. When I get to the gym, I login to the FitLinxx system and it tracks and records my cardio and strength training workouts. When I get home, I can also login and view my progress and keep track of what I’m doing. Here’s an example of my workout for the week of October 1 (no laughing!! This was my first week!):

In the report columns from left to right, it tells me:

• My visit date
• My fit points (these are points you recieve when you work out.. the higher your points, the higher your status at the gym…if you’re into that kind of thing..I’m not, really.)
• Total weight lifted – this combines all weight stations and every rep you do
• How may reps completed for weight lifting
• How many sets of weight lifting you completed
• How many minutes of cardio you completed
• How many calories your cardio exercise burned off (it does not track the calories burned for weight lifting, though – which is kindof a bummer. But, according to my Calorie King software – 30 minutes of weight lifiting on circuit weight machines burns about 265 calories..and I’ve been doing about 30 mins each time I go)

It’s a nice way to keep track of things — and I can review my progress with my trainer who will make recommendations and suggestions for additional exercise of change out my program if it’s not working for me after a few weeks. Luanne is also a nutritionist, so she’s making lots of recommendations for my diet and things that I can do during my days to take away the hunger pangs while still staying within my daily caloric intake needs – including protein, fats and carbs.

Some may thing that a trainer is a needless expense – - but considering my past year – I need all the positive affirmations and reinforcement that I can get. So far, I’m extremely motivated and feeling really good about the program that I’m on. Since I started working out – I’ve been feeling like a million bucks! (ok, maybe minus that muscle ache and burn I’m feeling when I get up in the morning these days lol

Now – in addition to my treadmilling – I’ve added 15-20 minutes kicking the shit outta our new punching bag! Yep – punching bag. Hitting a punching bag is an excellent upper body exercise that you can alternate with any lower body exercise.

A punching bag also helps to improve your coordination. When you hit the bag, it bounces backward and rebounds toward you. Try to hit the bag at the exact time that it comes towards you. If you hit it too early or late, it will not bounce rhythmically and you will miss it. Start out by hitting the bag lightly every other day until your arms feel heavy or sore, or you feel tired. Then gradually increase the time and intensity of your punching sessions.

Ours has a large punching bag – - and a little speed bag. Both are tons of fun – - not too mention HUGE stress relievers (I don’t reserve my punching bag sessions for just my workout times… I have hit the punching bag during the day when I’m feeling particularly stressful.. I”ll walk out of my office and punch away for a good 10-15 mins as a substitute for my coffee break!)

Watch out, Mike Tyson!

Thought I’d would join in the Thursday Thirteen fun this week.

This week’s Thirteen covers some various exercise tips that I’ve found through my travels, readings and researching – some of them are pretty helpful too!

Have a good one to share? Leave it in the comments

1. See your doctor before you start any exercise program. Get a full physical to make sure everything’s in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation. Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.
2. Start Slow! Many beginners make the mistake of doing too much when they first start out. If you haven’t worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
3. Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout. Schedule your workouts each week, just like you would a doctor’s appointment.
4. Harass your best friend, spouse or significant other into working out with you!
5. Every day, ask yourself how you will make your life healthier. It can be as simple as drinking more water or parking farther away from the front door.
6. Reward yourself! Give yourself a massage when you reach your goals, or maybe some new workout clothes.
7. Set daily or weekly goals. Long term goals are great, but are so far away we often forget why we’re working so hard. To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.
8. Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you’re ready to go.
9. Strike a balance between strength training, cardio, and stretching. You’ll improve range of motion faster, prevent injuries, and burn more calories when you address all aspects of fitness especially the ones you find more challenging.
10. Eat regularly throughout the day so you don’t bonk during your workout.
11. Take before and after pictures…. and DURING pictures! You’d be surprised how motivating those can be!
12. Water, water, water and more water. Did I say water??
13. Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.). Pay attention to the things you do – and add them onto your minutes of exercise for the day. You’d be amazed how things you don’t even think of add up!

You can log on and find a collection of online streaming workout videos from top fitness trainers. For example, former professional boxer Michael Olajide, Jr. teaches boxing moves and jump rope routines to give you a sleek physique for the beach. More fitness gurus will be joining the line-up every week through the beginning of June.

Also, in addition to the streaming video, visitors can also download free audio workout routines to use at the gym or wherever they go. All for free from AOL.com – whether you are a subscriber or not.

I’m going to have a look around and see if I find anything of interest or something helpful.

Hey – any help I can get, right??

Did I just say that??

I got my 5 Disc DVD set of
Carment Electra’s Strip Tease Aerobics and started doing it everyday. Today was my third day and I am DEFINITELY feeling the burn, man!

And strippers/dancers do this stuff for hours and hours a day? No WONDER they’re all so fit!

The routines are great fun – - if you can happen to get past the fact that Carmen Electra has NO butt to speak of! I’m learning some new dance moves that I can incorporate… somewhere… sometime.

Most fun? I’m getting into shape… using some muscle groups that I obviously haven’t been using in my cardio and weight training – - because it’s HURTING! Plus – - I’m putting these moves together to formulate a little surprise for my soon-to-be-hubby for our honeymoon at the end of June.

Va vava VOOM!

This beast is part of the reason I lost 20lbs prior to going on our cruise last September. Although, I didn’t use it as much as I wanted to at the time – I’ve rededicated myself to it and use it about 3 times per week.

Just got back from a 30 minute workout on it – and I can feel the burn, baby.

Here is a sampling of my exercise schedule on my Body-for-LIFE plan:

- Strength train 30 minutes 2-3 times a week.
- Alternate between upper body and lower body/ab workouts.
- Perform two exercises for each major muscle group.
- Do 3-5 sets of each exercise decreasing reps and increasing the weight each set.
- Try 12 10 8 reps as I increase the weight then drop the weight and go two sets of 12
- Perform any type of cardio for 30 minutes 3-5 times a week

Day One
Upper body workout on the BowFlex.
I start with arm exercises – bicep curls and preacher curls.
Then I do back exercises – lateral rows and wide pull downs.
Then I move to abs – ab crunchs and then truck rotations on the left, then the right.

Day Two
Cardio/Aerobic day with 30 minutes on the treadmill

Day Three
Lower body workout on the BowFlex.
I start with Upper thighs – sitting leg extensions and leg press
Then my big ass – seated leg curl, standing wide squat
Ending with lower legs – calf press and squats.

Day Four
Cardio/Aerobic day with 30 minutes on the treadmill

Day Five
Back to upper body – except this time doing chest exercises instead of arms and abs.

Day Six
Cardio/Aerobic day with 30 minutes on the treadmill

Day Seven
Day off! Everyone needs a day of rest.

Then I start the 7 day rotation over again. I’ve been following this routine for the past 8 days, and today starts the repeat of my 7 day stretch (yesterday was my day off!).

I should have started this program on the same day I started my diet, really – but I wasn’t organized. At that time, I was doing treadmill stuff 2-3 times a week – but no strength training at all.

My body aches, man!

But…it might be worth trying. I read this in a book I’m currently reading:

Doing intense aerobic exercise on an empty stomach for just 20 minutes first thing in the morning is more effective in burning fat than a full hour of aerobic exercise performed later in the day oafter you’ve eaten a few meals. You see, after an overnight fast, blood-sugar levels are low, as are carbohydrate reserves. Exercising before you eat causes the body to dip right into stored fat to come up with the energy required to make it through whatever rude awakening you’ve subjected it to. ~ Body-for-LIFE by Bill Phillips

I think I’ll try it. Can’t say for sure that I’m realistically going to be able to hop right out of bed onto the treadmill – - THAT is QUITE a lifestyle change for me.

I’ll let ya know!