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This is Part 3 of the Motivation articles that I am writing to show how I have been staying motivated on loosing weight and getting healthy. As I explained it's a head game that you have to start playing with yourself. Once you start you will easily keep up on it. This will lead into have brainwash yourself into a healthy and fit lifestyle. Another good way to keep health and fitness on your mind or running in your subconscious is reading and listening to books / articles. Reading a 3-5 minute article will improve your tools and knowledge that you have at your disposal. Armed with knowledge you can stay on top of things and accomplish your goals.

Wednesday workout for phase 3! Seated Dumbbell Press - How to preform exercise   Side Lateral Raise - How to preform exercise Bent-Over Rear Delt Raise - How to preform exercise Barbell Shrugs - How to preform exercise

This is Part 2 of the Motivation articles that I am writing to show how I have been staying motivated on loosing weight and getting healthy. Staying motivated is a head game that you have to plan with your self. So keeping health and fitness on your mind or running in your subconscious is the the trick. This will influence your choices as your go through out your day. So the way I do this is reading up on fitness articles and good healthy habits.  This also lets you discover and put together a new life style  together on the way you want to live your life. Yes that's right I said put together a new lifestyle. If your battling the bulge you have a poor life style or made poor choices. Yes it's time to be honestly to face facts and deal with it instead of ignoring it. I made lots of poor choices as I have grown up and now it's time to correct those. Retraining your brain is the best way. Brainwash! Maybe? At least your doing your own brainwashing on purpose. Clean out the cob...

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So how do I stay motivated will it's a battle at the start but it gets easier as things become more of a habit. I'm going to post a few articles of things that has helped my stay motivated and keep going. One of the things  that I make use of is a FitBit . I've already reviewed the FitBit in a previous article which can be found here . Along with the FitBit I make use of the API technology and Virtuagym to upload my FitBit progress into Virtuagym this allows my to track my total progress in Virtuagym . With Virtuagym I can keep track of my calories and workouts the progress that I make. They have an App for Android and Iphone so keeping track is easy. You can sign up for a free account and use it free with limited function. The Subscription is reasonable as well. There are many workouts that you can try. I recommend starting of with the Morning Workout it's a good 30 minute workout you can do in the morning.  You can check out my profile  and see my details here .

This week I'm going back to the basics and keeping it simple. This week I prepared the normal chicken breasts on the grill. With the temperate warming up it's that time to fire up the grill so after preforming the cleaning on the grill and getting it all prepared for the new season I started some coal to fix the chicken. Depending on your tastes you will have to adjust the below. The sauce: 3 Splash of Fish Sauce 3 table spoons of Minced Garlic 4 pinch of Dry Crushed rosemary 3 table spoons Olive Oil 2 pinch salt 4 Grinds of black pepper After grilling the chicken as its still hot dump the chicken into the Sauce coat and then rest. After 4-6 minutes toss and coat again in the juice and sauce that has came out.  I am pairing the chicken with frozen broccoli  that I steamed in the microwave. For the carbs I using brown rice with a little bit of cinnamon and paprika.  After all the cooking is finished I weighed & measure it all out. Then box it up into meals fo...

Thank you Quest and Dodsons! Stopping into my local neighborhood health food store (Dodsons)  I found they are starting to stock the Quest Protein Chips. Needing to increase my protein intake so I'm not feeling so hungry in the evenings and not cheating so bad with out feeling guilty about it I picked up a couple bags to try. Next day when I was starting to get hungry I was able to pop these out with a bottle of water and was very satisfied for the rest of the day. They have about 20 grams of protein and 5 grams of carbs so pretty freaking good for a chip. The flavors range from Barb Q, Cheddar and Sour Cream, Salt & Vinegar, and sour cream & onion. The all taste pretty good for a health food and they make a nice edition to my lunch bag. Where to Buy: Amazon 

Ok after a nice week and a half vacation I'm having to do some back track. After the vacation I went up to 258 pounds. Which is actually pretty good I think. I did enjoying my self a little on eating with out keeping track of any thing. I'm currently back down to 255 this week. Just another 4 pounds to loose to put my back to where I was. Which shouldn't be to hard. I've had to go back and recount my caloric intake and found that I was eating to many unplanned snacks because of being raging hungry in the evenings. So to settle the craving I was hitting the snack machine. Going back over my notes and so forth I have stepped up my protein intake. This has did the charm of making my feel fuller and more satisfied over all. (Take you Quest Protein chips) I've also taken back to doing some Casein before bed. So I'm not waking up so hungry then carrying that hungry through the morning when breakfast doesn't satisfy. Also Increasing fiber (ground Flax seed Suppleme...

Here is my Tuesday workout for this phase! Barbell Deadlift - How to preform exercise   Close-Grip Pulldown  - How to preform exercise   Pull-Up  - How to preform exercise   Calf Raise  - How to preform exercise 

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As everything I experiment with recipes to make things simple and easy to cook to maintain a healthy lifestyle. I cooked this in a batch like most things. However I made use of the slow cooker this time instead of the Oven and Stove top. I've been reading up on slow cooker recipes since soon it will be summer and who wants to turn of the oven when it's so hot. So its easier to have a slow cooker going than a oven all day. Started with the rice and water for 3 cups of rice I started this cooking for 2 hours. The total end time is 8 hours. I have a automatic shut off slower cooker so this can be made at anytime and it will turn itself off. So it's a easy meal to start before breakfast and be ready by noon. Note that I don't list how much of each spice as I just spice my food to my taste and everyone's taste is not the same so experiment till you find what you like. 

Going on the past recipe for the chicken I have fixed in the past I used a different version of the pasta side that I fixed the prior week. I baked the chicken breast as before with the Goya Spice and sliced it up as usually then put it in with the below version of pasta. As before started off cooking the pasta to just shy of al dente. Drained part of the water till I had about a cup of pasta water remaining. Then added in the other ingredients into the pot. followed by mixing everything well. I skipped the cup of chicken stock in this version. Mix it well and dished it out into servings that meet my daily in take of protein and carbs.

I have put together some notes on healthy eating and I'll share them with you. Please note this is just my own notes and what I generally follow as close as I can. This is a collection of information that I have read from books and the internet. Make your own decisions on your own healthy. Checking with a nutritionist is recommended to determine your body's needs. Eat Clean No fried foods No processed foods No soy products for men [Soy has been proven to lower or block  testosterone production] Sweeteners Stevia (Good) Raw Local Honey (Good) Blackstrap Molasses (Good) Real Maple Syrup (Good) Table Sugar (Bad) Sucralose [Splenda] (Bad) Agave Nectar (bad) [usually contains fructose mixed in] Aspartame (bad) high fructose corn syrup (bad)

For those wondering what I do for workouts here is my current Monday workout. Incline Dumbbell Press -   How to Preform exercise  Incline Barbell Press - How to preform exercise  Dip -  How to preform exercise Kneeling Cable Crunch -  How to preform exercise Capt's Chair  Leg Raise -  How to preform exercise Decline Crunch -  How to preform exercise