One of the perks of the TV anchor job is getting to meet a lot of people. I really enjoy it. I get a lot of questions about my recovery from a nasty blood clot incident.
(I’m still doing great after that! Maybe I’ll get off blood thinners someday. Maybe not.)
After losing around 50 pounds and viewers watching me swim in my suits, I get a lot of questions about the weight loss.
Recently, I got a request from a viewer about wanting more information on what exactly I did to lose weight and get in shape. So here goes…
First, don’t do anything without checking with your doctor. What I’ve done is strictly my journey. It’s not precise. It’s not by the book and sometimes it has been a little sloppy. I have had the guidance of doctors, nutritionists and fitness coaches.
This is, by no means, the gospel on how to get in shape. My system has not been perfect. But, it has worked for me.
I started very slow. My blood clots emergency was in February of 2016. It wasn’t until June that a doctor said it was okay to walk around the block. He also said, “If you are going to do that, take your phone.”
I walked around the block, about 15-20 minutes until early August.
In early August, I joined the Huntsville Hospital Wellness Center. I did a ton of treadmill work. I tried to do 60 minutes at first but that was ambitious. About 30 minutes is all I could do. It took about a month or six weeks to build up to 60-70 minutes on the treadmill. I was also doing light weightlifting every other day. On the weights day, I also tried to do 30-40 minutes on the treadmill.
I did this 5-6 days a week. During football season, I noticed there was a lot less traffic at the Wellness Center if Alabama or Auburn were playing. So, I would watch the first half on the treadmill.
The Wellness Center is a very calm and quiet place to workout. Loud music isn’t blaring and they have a lot of coaches that you can go to with questions.
The WHNT studio is located downtown on Holmes Avenue. Often, I would drive by the Iron Tribe Fitness on Woodson Avenue on my way to work.
During a commercial break during the 4pm news on Cyber Monday, I was checking email. We often do that during a newscast because breaking news will often arrive in email. IronTribe was offering a special for their “101” workout. So, I signed up.
IronTribe is an intense workout. I’ve been going three days a week since the first Monday of December of 2016. Workouts go 45 minutes. The first half, you warm up for the workout. Then, you do the workout. It’s usually a timed workout where they chart your work and progress.
I love it. I do love the loud music working out. Also, the IronTribe coaches are sticklers for form and technique. The workouts are intense. But, it’s a safe positive place for people all along the fitness curve.
Again, I wasn’t perfect with this. This is the really hard part for so many people. It makes your life easier if you pre-plan. And, I don’t do that very well. Sometimes I would get caught with limited time and no food at work. Luckily there are a couple of grocery stores near the station that have healthy options that I can take back to the station for dinner.
But for the most part, this is it. These are the foods that I normally select to eat.
Peanut butter toast. Yogurt. Smoothies with protein powder. Careful with the bananas in smoothies. Bananas can make the calorie count go up fast. Oatmeal with fruit, usually blueberries or raspberries. Breakfast is tough for me. Always has been. I love Waffle House and that food is a rare luxury for me now.
Lettuce wrap sandwiches and burgers. I try to go light on condiments. Salads with fat free Italian dressing. Yogurt parfaits with Greek yogurt. For years, I’ve eaten way too much fruit and that has worked against me. That wedge of watermelon that I’ve eaten for lunch for years, left the way for me to be ‘starving’ at dinner and overeat.
Same as lunch. More chicken. Fish when I have time to get it. Sides are broccoli, cabbage, green beans, brussel sprouts. I love corn and beans. But, those are starchy and not as good for you as the others.
No. Just no. And I’m a bread snob. I love great bread. But I’m down 90% from the amount of bread I used to eat.
Desserts and Snacks
My biggest weakness has always been ice cream. That comes from growing up next to a Dairy Queen. Halo Top is a good ice cream with only 240 calories a pint. Arctic Zero has only 150 calories a pint. Arctic Zero take a little while to get accustomed to eating. But, I’m okay with it now. I also like the frozen yogurt bars. Those are good and will kill my ice cream craving. Most all of them are in the 80-90 calorie range.
No breakfast pastries.
No Rotel cheese dip.
I don’t really drink much. But now, I’m the “two glasses of wine and I’m asleep” guy.
If you are on a strict calorie count, downloading the MyFitnessPal app will help. I did that from August until the first of December. I need to get back to it. The app keeps up with how many calories you are burning through and what percentage the calories are as it relates to carbs, fats and proteins.
Here is a big hint on the MyFitnessPal app. When you exercise, don’t add the calories you’ve burned back in. This is how it works. If you burn 400 calories, the app allows you to add it back in so you can consume more calories. Stay with your calorie count and let the exercise work for you. Don’t create a safety net that allows you to consume more.