By admin on Mar 26 in Blog, My Story | No Comments

By Alvina Lopez

Quitting smoking, for those who have ever been seriously addicted, is perhaps one of the most difficult things you will ever do in your life. After trying to quit at least a dozen times, using all the different cessation methods under the sun, I’d go, at the longest, about three or four months before starting all over again. Now, I’ve discovered the secret to quitting smoking for life. I’ve been completely smoke-free for two years, and I’ve found that all it takes is consistent exercise. It’s worked for me, and science backs it up as well.

Now why is exercise such an effective way to quit smoking? While researchers have not arrived at a conclusive reason, there are several theories. Most importantly, exercise is a mood stabilizer, which increases the amount of dopamine released by the brain. Since smoking cravings usually arise from a dip in dopamine levels, exercise serves to regulate dopamine, meaning you will crave the cigarette substantially less. A landmark study conducted at the University of Exeter in 2009 found that when smokers exercised for only 15 minutes, then abstained from nicotine for 15 hours, brain scans showed that areas in the brain responding to images of smoking did not activate in the way that they activated for smokers who did not exercise and abstained for 15 hours. Participants who exercised also subjectively reported that they did not crave a cigarette as strongly.

There are other reasons, too, why exercise helped me quit smoking. For anybody who has tried to quit smoking before, one of the unfortunate side effects is weight gain. For some of us, it’s a small, barely noticeable gain, but when you no longer have that oral stimulation presented in the form of a cigarette, you’ll usually turn to food as a replacement. What’s more, nicotine often acts as an appetite suppressant, meaning you’ll find you have a much larger appetite than you are accustomed to when you quit. Exercise battles this weight gain associated with smoking, and having a more toned and fit body keeps your mood and self-esteem elevated when you are going through the draining experience of quitting an addiction.

Now for most heavy smokers, exercising is not usually a big part of your lifestyle, so learning to start exercising can be a challenge. The great thing about using exercise to quit smoking, however, is that it doesn’t necessarily have to be very intense; it merely has to be consistent. As the study cited above demonstrates, and as my own experience shows, exercising moderately, for only fifteen or thirty minutes every day, can have a profound effect on your ability to stop smoking. Going over and above moderate exercise, however, will do more for your body than just eliminating your desire to smoke. It will drastically improve your mood, your overall sense of wellbeing, and it will protect you from various life-threatening diseases as you age.

So if you’ve been using the patches, prescriptions, gums, etc., and nothing works, drop all of those methods and go for a run instead. Who knew that the best smoking cessation method is completely free?

Bio:
Alvina Lopez is a freelance writer and blog junkie, who blogs about accredited online colleges. She welcomes your comments at her email Id: alvina.lopez @gmail.com.

By Joshua Snow Hansen on Mar 01 in Blog, My Story | No Comments

This is an excerpt from my upcoming book, “No More Ice Cream for Breakfast” which will hopefully be published in early 2013. To read more about my weight-loss and running journey you can follow me on my personal blog MeJosher as well.

Does every weight-loss story have to start with the words, “I was pretty much the fat kid throughout my whole life?” In my case, I was. I was pretty much the typical fat kid.

Growing up, I was developmentally slower than my peers. That’s a nice way of saying I was “special.” I was a smart kid, but in all reality I was just “there.” My anxieties, fears and insecurities held me back from others outside my home. To quiet those feelings, I would attempt to eat them away.

At a young age I found solace in food. I found that food was a friend that would only give me positive feelings, it never talked back, belittled me or mocked me. It accepted me for who I was. Food was my Best Friend.

Food and I did lots of fun things. Sometimes our friendship was on display at the dinner with the rest of the family or at times it was in my bedroom behind closed doors. But, our favorite time together was every Saturday morning when Food and I would nestle up on the couch and watch Saturday morning cartoons over Lucky Charms, Ice Cream and milk.

It’s hard to pin point the reasons of why I grew up the fat kid. My parents were always a great support to me. They continue to be even now. Even though I had a stay at home Mom I was pretty much a “latch-key kid” for a good portion of my adolescence.

My Dad worked a 9 to 5 job, while my Mother became my Grandparents’ caretaker during the day. After school I would often find myself in front of the TV with a customary bowl of ice cream or other favorite snack.

I never was a rebellious or difficult teenager. On the outside I seemed very social, but in all reality, I felt I was “just there” most of the time. I felt alone for the most part. Somewhat misunderstood. I found it extremely difficult to be social in school.

I slowly started to get out of my shell the closer I got to High School graduation. I started making more friends. I started challenging myself both academically and physically. I really started believing in myself. Self-confidence started to take over where doubt, fear and insecurity once thrived.

Being an average student through high school I soared during my senior year. I was writing for the school newspaper, I worked on the production team painting the sets for that year’s musical and I excelled in gym! The class I always dreaded!

But, here I was a semester away from graduating and I had received my first 4.0 GPA … ever! But, more impressively, I improved my mile and a half running time within that semester by over 15 minutes! I went from barely being able to finish just walking to actually jogging the entire distance.

I remember more than anything how astonished my Gym Teacher was about the feat. I was very proud of that moment. I had stuck with something, improved on it and succeeded. How could I not be proud of myself? I was succeeding in things I never thought I could do!

Despite my progress in the gym, I still remained pretty much the same size. I never quite correlated the link between fitness and diet. It also didn’t help that my mode of employment was working with pizza and hamburgers. I found it much easier to eat what was in front of me at work instead of bringing something healthy from home.

Food still pretty much controlled my life.

My first “real” attempt at dieting didn’t happen until I was on my mission in Chicago. My companion and I volunteered at the local Recreation Center each week. With that volunteer work, we got free access to the gym and weight-room. It was a great perk, especially for my companion who valued exercise and health.

For someone unfamiliar with a gym I probably looked like a lost tourist in the Tel Aviv airport. I would sit at some machine do some exercises, blankly stare into the abyss and spend the rest of the time on the treadmill watching the community TV.

Having never really weighed myself before, I remember the first time I hoped on the scale. I saw my weight teeter just over 300lbs. Hoping it was just a fluke, I hopped on and off multiple times to the same result.

But, the reality was … I was a 300lbs. man.

I knew that I needed a change. I started taking my workouts more seriously, getting tips from my companion and others. I watched my diet closer. I started eating a healthy breakfast (no more cereal and ice cream), more fruit and veggies throughout the day and smaller portions at dinner.

Within a few short months I had lost over 65lbs. and felt great! That renewed change served me throughout the mission and helped give me the confidence that I needed to succeed. I felt like a completely different person. I was a different person.

Unfortunately, I found it difficult to bring back that different person back home with me. Like a number of returned missionaries do sometimes, I fell back into my comfort zone and bad habits. Within a few years I found that my weight was back and rapidly raising.

I had many excuses for my weight gain. One excuse was that I could easily lose it when I needed to, because I had done it before. When you have that mentality you see no problem in eating whatever you want, whenever you want it. I can’t believe I thought that!

But, my time was filled with numerous extracurricular activities. I was involved in the school newspaper and with the Student Government on top of my job on campus. While I was involved in a number of great things, I often sacrificed myself too much.

My health was just not my number one priority.

Even when I transferred to another school, I pretty much stayed in the same self-destructive cycle. I was now well into my 300s. It seemed like every time I found a scale I had added another 25lbs. Once I ballooned to 375lbs. I decided to join a gym and work on my diet. But, this time around the weight didn’t melt like it had in the past. It didn’t just stay there … it continued to rise!

I couldn’t stop my weight gain. It seemed to me that the heavier I got the more reclusive I got. Gone, once again, were my sociability and confidence. I just wanted to hide myself and for the most part I did. My last year of college was spent in a depression I couldn’t shake.

My self-image and confidence was really at an all-time low. My once jovial and personable personality was non-existent. There were days that all I could do was force a smile. One of those days was on my graduation day, day of happiness and celebration.

I remember feeling completely and utterly disgusting. Surrounding by friends and family I just wanted to be alone. I grew too big for my graduation gown and midway through the ceremony it ripped.

What do you do in that situation? I feigned a self-depreciating laugh. What else could I do? I just wanted to cry.

I remember the car ride home. It was just me in a packed car for a long three-hour ride. I had a lot of time to think and reflect. I knew that I need a change in my life. I knew that I couldn’t continue this way and expect to be happy.

I knew that my weight had a lot to do with my situation. Even though I tried to lose weight to the best of my efforts I couldn’t seem to go anywhere with it. But, I knew that underneath all the fat, depression and anxieties was the person I wanted to be. I knew that “Skinny Josh” was somewhere in there. I just had to find him.

To read more about my weight loss journey click here.

By Joshua Snow Hansen on Feb 13 in Blog, My Story | No Comments

This is a video I put together of my weight-loss journey thus far. Enjoy.

By Joshua Snow Hansen on Feb 09 in Blog, My Story, Weight Loss | No Comments

This past weekend I took a quick trip to ‘The Happiest Place on Earth’ … Disneyland. I went to run a Half Marathon in Huntington Beach, but whenever I’m within 50 miles of the park … well … I gotta go! Can you blame me?

This was my third trip to Disneyland since starting my weight-loss journey. I could make thousands of reasons of why my diet could have taken a vacation and amusement parks are notorious for their bad food. I’ve had to learn how to display some constraint while at the park. Because if it was up to the old Josh, I’d be hanging out by the Red Wagon all day long.

Now, whether you are going to Disneyland, Disney World, Wally’s World or local amusement park you can stay on your diet. It really will require you to plan ahead and get a little creative. Which you probably have had to do before with your diet.

I love to plan out things so whenever I am planning a trip (especially to Disneyland) I plan out all of my meals and snacks. OCD? Maybe. But, it works for me. Here are some helpful tip you can use as well when you are planning a day, weekend or week long vacation.

Plan your menus

There’s nothing you can do worse to your diet than not plan your meals when you’re at an amusement park. Your eating patterns should mirror your regular eating patterns. If you start off the day with oatmeal at home, start of the day on vacation with oatmeal from the hotel lobby or your room’s microwave.

If you need to eat every 2-3 hours plan those meals. At home I usually eat a protein and simple carb between my bigger meals. While it might be a bit harder to eat your usual hard-boiled eggs and banana (or whatever it is). You can slip a protein bar in your bag (or purse, baby bag or fanny pack) for a simple snack you can eat while standing in line. Just make sure it’s a bar with at least 20 grams of protein and lower in sugar. The protein will give you the energy you need and the lower sugar will help you feel less sluggish and not to mention give you a reason to enjoy a snack later in the day.

Pack your own meals & snacks

If you want to save calories and money the best thing you can do is to pack your own meals and snacks. You can easily control the portions and calories by doing it yourself. By throwing together a sack lunch of a PB&J sandwich, apple and some nuts you are saving hundreds of calories if you had bought something from the counter service. If you have the space and storage space you can also pack cold cut sandwiches, yogurts, fresh fruit, etc. in a cooler. I remember as a kid doing this during our trips to Disneyland. My Mother was a very wise woman.

Stay hydrated

Bring a water bottle or buy an overpriced water bottle inside the park and refill it often with water. It’s so simple. You should be drinking close to 92 oz. of water throughout the day. Forget about the sodas. Even the diet sodas. Nothing will make you more thirsty and hungry than carbonation, especially on a hot day in the sun. Water is the way to go and it’s so easy to do.

Know the food

If you are going to be eating at the park or in surrounding restaurants you really need to get to know the food. Most parks don’t publish their nutritional facts. Because, really who wants to know how many calories are in that turkey leg or double bacon cheeseburgers with fries? You can usually estimate park food values by comparing them to other foods. That shouldn’t be a problem, it just takes time to do so.

While planning meals outside of the park I tend to stick to national chains for a number of reasons. The main reason is because I plan my meals down to the entree because they post all of the nutritional facts online. Plus, places like Denny’s, IHOP and etc. have a number of healthy options (ie-egg white omelets, salads, etc.) that fit right into my diet. While this does take some planning it really helps keeping you in line with your diet.

Have ‘that one’ guilty pleasure

When I go now to Disneyland I allow myself to have at least one guilty pleasure. How can you not? That’d be torture! Between the Dole Whips , churros, caramel apples, rice crispy treats and mounds of ice cream and handcrafted candy there are PLENTY of choices. If I would, I’d eat them all before Fireworks. But, times have changed for me. I’ve found that when I allow myself ‘that one’ treat. Personally, I always go with a Dole Whip during one day and then try to find something new on my second day in the park. However you select your treat is up to you. Just enjoy it when you get it. That’s the key, right?

If you would like to share any of your own tips, please by all means leave a comment below. I’d love to read them.

By Joshua Snow Hansen on Feb 01 in Blog, My Story | No Comments

Earlier today when I was running errands at work I walked past a small snack bar. The booth was full of snacks, cold sandwiches, drinks and donuts. My eye got caught on the different array of donuts. There was a chocolate ones, maple ones, glazed ones, powered ones … and … pink ones.

My attention was affixed to this lone pink donut with sprinkles. All I could think of was, “that donut looks good!” Stuck in this trance, I quickly shook myself out of it and walked on. But, that experience made me start thinking about why I was so attracted to that one pink donut.

But, why?

Was it because of it’s superior taste to the other donuts in the display? Probably not. To give the baker some credit there might have been some cherry flavor in that frosting, but more than likely, nothing. It was just a regular donut dressed up in a nice lovely pink frosting with sprinkles to boot.

It was, what it was.

But, what was it? What made this donut so much more desirable than the other donuts? The only thing I could think of was … the frosting. The brightness of the pink rose above the mundane and darker browns, tans and whites. Even though my favorite flavored donut was that of the maple bar, this bright pink donut had my attention. If I haven’t been on a tight diet I would have probably bought that pink donut.

More than anything, how often do we cave into our own pink donuts? It’s probably more often than we’d like to admit. I still sometimes get cornered into that trap. In the past I couldn’t go into a fast-food restaurant, gas station or grocery store without buying something that I probably didn’t need.

Whether it was a Monster, a gas station cookie, a couple donuts, Gummi Peaches and Mountain Dew, McDonald’s French Fries, a bag burgers or even a pizza (yes, a whole pizza) … if something triggered my impulse button odds are I just bought it. But, I’ve learned how to curb a lot of those cravings and let them pass. It’s not easy, but manageable.

Now before you think this is something that would require torture and inhumane hunger. Know that’s not the case. You just have to be smarter than your stomach. Here are some ways to help quell some of those cravings and seemingly unbearable needs for foods that don’t work into the new healthier you.

Drink at least 64 oz. of water a day
It’s amazing what staying hydrated will do for you. Not only will it help curb hunger pains, but your energy level will increase and it will help “push” things out. That way the next time you run into a convenient store, go shopping at the store or walk past the soda machine you won’t cave into getting that icy cold Coca-Cola.

Eat 5-6 small meals throughout the day
Besides staying hydrated making sure you eat small meals about every 2-3 hours will help keep your cravings at bay. By starting the day off with a good amount of protein has helped me start my day of with a lot of energy that carries throughout the day. Then packing my menu with a good amount of fruits and vegetables has helped me tremendously.

I’ve found that a mid-afternoon snack of an orange or apple with a handful of nuts help cure my need for a sugar fix. Sometimes just the sensation of something tart or naturally sweet does the trick. By eating and snacking smart I’ve found that I won’t be raiding the freezer late at night.

Pay for gas at the pump
By paying for gas at the pump with my credit card, I’ve found that I don’t go away with a full-tank and lap full of junk food. In the past I would always pre-pay, gas up and then browse around the convenience store coming away with a Mountain Dew, some Gummy Peach rings and maybe a 5-hour energy. That’s about 850 calories, 165 grams of sugar and a heck of a lot of caffeine.

Even though I feel like I can avoid those foods now, I’ve just found that’s much better just paying for what I need at the pump then tempt myself with a store full of sugar and calories. Try this trick and see if you can see a difference.

Never shop hungry and always make a shopping list
You’ve probably heard of this technique numerous times, but in all reality it works! I can’t tell you how many trips to Walmart I made in past on an empty stomach and went away with food I never really needed. If I was hungry or hadn’t eaten dinner/lunch I would not only buy the food I went for, but I’d buy what sounded. Whether that was a Ben & Jerry’s ice cream, frozen burrito, soda or even a rotisserie chicken (yes, a whole chicken).

But, if I eat before my shopping trip and keep hydrated I found that my “pink donut” cravings aren’t as intense. Plus, if I make a shopping list and STICK to it, I’m not going to be going away from the store with food that could wreck my diet. It’s such an easy solution to something most of us don’t do. So make that list and go shopping full.

Simply walk on
More than anything, the one thing you can do that works better than any other of these tips is to simply walk on. Instead of giving those cravings the time of day, just move on. Odds are the craving or urge is that a fleeting moment. If you walk on the moment will pass. Easy as that.

Remember that these are what worked for me, if you have ways that work for you, please by all means leave a comment below. I’d love to hear them.

About Joshua - Joshua has lost over 175lbs. since November 2009. Since making the resolve to get a hold of his health and weight he has replaced his food addiction for a running addiction. Having ran five half marathons since last July, Josh is preparing to run more than 12 half marathons and his first marathon in 2012. You can read about Josh’s running and other life experiences on his personal blog Me Josher.

By admin on Jan 23 in Blog, My Story | 2 Comments

By Michele Mudrow

Although I spent the majority of my life clinically obese, at the age of 33 I had reached my all-time highest weight of 275 pounds.   It is hard to say how I “got” there, as from an early age I adopted unhealthy eating habits, and was not physically active beyond playing outside with friends.  That, along with the negative voices regarding my self-worth kept me in my fat cage for almost 30 years.  To say that my obesity affected my daily decisions, my relationships, and what I believed I could attain in my life would be a great understatement.   I settled for less than I wanted or deserved …a lot.   Looking back, there was always a part deep inside of me that wanted to learn how to be strong, learn about weight lifting, learn about health.  But I was told, “Fat girls don’t go to the gym” and I believed it along with all the other lies I told myself that explained my inability to become healthy.   Hypothyroidism, fat “genes”… and the list goes on of the excuses I used.  And yes, by that time,  I had tried nearly every fad diet.

In 2007 I was at my absolute worst, and hit rock bottom while my weight skyrocketed. I was trapped in an unhealthy relationship, I was an emotional wreck, and I was surviving only with the help of anti-depressants.  Physically,  I was unable to walk around my block comfortably. I started documenting the food I ate, and lost just over 3 pounds in 6 weeks. I was so frustrated as I knew my goal was to lose well over 100.  After a friend  had a lap-band installed and had been successfully losing weight, I saw and advertisement for  the same procedure, and actually wrote down the number. At that moment, it finally clicked.  If I was willing to invest that kind of money into a surgery, why was I not willing to invest that same money into MYSELF?  My mind began to formulate the plan that would ultimately change my life.

I was told, “Fat girls don’t go to the gym” and I believed it along with all the other lies I told myself that explained my inability to become healthy.   Hypothyroidism, fat “genes”… and the list goes on of the excuses I used.  And yes, by that time,  I had tried nearly every fad diet.

Embarrassed and ashamed (but so determined) I marched into my local gym the week before Christmas and asked for a trainer.  I’m sure he didn’t know what was about to happen…I know I didn’t.   I signed up for a package with him, and never looked back.  I discovered two amazing things.  One – I REALLY liked becoming stronger and had a natural knack for lifting.  Who knew that 275 pound woman was sheltering such an athlete?  And two – that being strong physically made me stronger in other areas of my life.  M y potential unleashed as I obliterated the excess weight.  I lost a lot more than excess fat, I also lost years of emotional baggage and barriers that had been reinforced for decades.  It wasn’t a quick process for me, but I am grateful for the time I spent transforming my life from the inside out.

115 pounds and over 20% body fat later, I am now certified through NASM and have a passion for helping other women discover what it means to be “strong.”   I entered my first run in 2008 (an ambitious 10k when I couldn’t run a mile yet) and have participated in many runs since.  I am proud to have finished my first half-marathon in 2010, and  I look forward to many more runs!

People of course always want to know what I “did” to get these results.  When I tell them I changed my eating habits, learned about fitness, and reprogrammed my brain, they are almost disappointed – like they wanted some magic pill or easy path.  It reminds me of those disclaimers for weight loss that say *Results not typical*    I strongly believe that any goal is doable….and the results are not “typical” only because in general people aren’t typically ready or willing to do and give what it takes to achieve the kind of results they want.  You will always get what you train for.

I truly wish I could share more of the things I have learned over the last few years of my life with you, but this is a brief synopsis.   I literally transformed my body and my life changed dramatically because of it.  I firmly believe that if people (women especially) could live one day in my obese life and one day in the life I lead now, they would be out there with me running in the morning and doing “what it takes.”  And moments when I get overwhelmed, I tell myself that just like a caterpillar morphs into a butterfly and can no longer walk on the ground….I can’t “walk” through my life anymore either. I have to fly.

Michele’s Blog: www.supergumptiongirl.blogspot.com

Interested in sharing your story with the readers of LDS Fitness Network? Visit this page.

By Joshua Snow Hansen on Jan 10 in Blog, My Story, Weight Loss | No Comments

I love the passage from Shakespeare’s Hamlet when Polonius prepares his son Laertes for travel abroad with a speech. Among his words of council given to his son, Polonius states:

“This above all: to thine own self be true. And it must follow, as the night the day. Thou cans’t not be false to any man.” (Hamlet, Act I, Scene iii)

Somewhere between adolescence and about a year ago, I lived a lie.

No, I didn’t purposely deceive my family or friends into thinking I was someone I was not. But, in a way I did. Because I wasn’t true to myself. I was a shell masked behind a fake facade. Often I felt like the sad clown who felt like he had to keep a smile on his face for the others.

I felt that my life was one that went through the motions. I went to school, I went to work, I went to church and then I came home. While, I loved being social, I withdrew from my friends, because I couldn’t face reality. I often found myself thinking that no one wanted to date, hangout or be around a fat person like, especially when I didn’t feel like being the clown. What good is a serious or quite Josh? The mind can be one of the greatest deceivers.

My life was out of whack not only physically, but mentally, socially, emotionally and especially spiritually and I needed to get back on track. It soon became apparent to me that my weight wasn’t the root of my problems. I needed an overall change and it all had to start with me.

When I started my transformation, I didn’t even begin immediately with a diet and exercise regimen. I actually started by making affirmation/inspirational notecards that I kept on me all day. For example some of the cards read:

“I am worth the effort”

“Today is tomorrow’s future”

“I will make today better than yesterday”

“Above all else: To Thine Own Self Be True.” (Hamlet, Act I, Scene iii)

“A journey of a thousand miles begins with a single step.” (Confucius)

“Now faith is the substance of things hoped for, the evidence of things not seen.” (Hebrews 11:1)

Besides making the notecards, I also rededicated myself to reading the scriptures and having personal prayer. My faith and relationship with God had to be a major part of my transformation. I took a couple of weeks of focusing on my spiritual, mental and emotional self that the physical changes I needed to make came naturally. I began to respect myself and started showing that through my actions. I no longer hid from the issues that plagued me.

But, my transformation wasn’t this glorious change. It was and still remains a struggle at times. It has taken longer for my social and mental self to develop. The social came easier than the mental. It’s much easier to be confident when you’re 100-150 pounds lighter and wearing clothes that fit you. Honestly, dating is a lot better, but I do find myself sometimes in my fat mentality. I just have to remember at times that I am worth it and push myself. There’s no easier way to it.

The mental aspect to my transformation is much trickier. While trying to be true to yourself, sometimes you have to trick yourself. My affirmation/motivation postcards are an example of how to trick yourself. The more and more you say or memorize an affirmation, it becomes yours. The hardest adjustment I have had to make is mentally stop thinking like a 350 pound man.

Shopping is the worst for me, because I will sometimes go right for the 3XL or 2XL sized shirts or pants. But, now that I am into the 220s I can fit into XL shirts and size 36 pants. I’ve bought clothing that I’ve returned, because they were too big. It’s the best inconvenience.

This transformation that I’ve made over the past year is ongoing. It’s not a destination, but one rewarding journey. But, none of my change could have been possible without a simple belief in myself and the knowledge that I am truly worth all the effort.

I can proudly say that my friends, family and me have the true me. I have gained a balance in life, because I simply took Polonius’ council and decided to stay true to myself, night and day.

Now your turn.

By Joshua Snow Hansen on Mar 23 in Blog, My Story | No Comments

When I began training with my trainer at over 375lbs. I was afraid. I wasn’t necessarily afraid of my trainer (but, don’t tell him that). I was afraid of a lot of things … myself, my situation, my body and the gym. Over the years I had put myself in a corner. Instead of confronting issues, I ignored them. I failed to address my health and chronic low thyroid, I didn’t monitor my food intake and while I had a gym pass I hardly went (because gyms aren’t meant for 350lbs plus people … oh the fallacy!) .

I literally became paralyzed with fear. My fear to act was greater than my desire to change my health.

Once I began to drop the weight with my trainer’s help, I faced head on the things I feared for way too long. Soon that fear began to fade. That fear was being replaced by faith. While, it was difficult to do a number of the exercises my trainer ran me through … I stuck with it. I knew if I did I would get results. I had faith in my trainer. The more I exercised my faith in my trainer’s knowledge and in my abilities in doing the exercises … the more confident I grew. Both in the gym and in myself. I soon found that those fears I once had were merely in my head. I now had the knowledge that I could do anything I set my mind to do and I wanted to actively participate in my life.

I was no longer willing to be a bystander.

The power to build my faith was not an overnight occurrence. It took time. It took trust. It wasn’t until I lost over 100lbs that I started to feel comfortable on a treadmill. I could give you every excuse in the book why I couldn’t run on the treadmill … it gives me shin splints, it bothers my bad knee, I can’t last that long, I’m still fat, I like the Elliptical much better … the list could go on and on. All lies.

While I began with somewhat of a bad attitude, I had a goal in mind. I wanted to run a 5K race. I knew that in order to reach that goal I would have to … just literally do it. Starting off, it wasn’t easy. My shins hurt. My legs were sore. My body wasn’t in ideal shape. But, I did it anyways. I knew that if I stuck with it, I would accomplish my goal of completing a 5K race. After a couple of months of training on the treadmill and on the road I ran my first 5K race with my trainer by my side.

While at the finishing line, I remember reflecting on the past year and where I had come. Once having no ambition or desire to run (even a block) I was now a runner. I became addicted to the challenge of running longer and further, because I knew that I could do it. The seeds of hope that my trainer planted within me blossomed to a faith and knowledge that I continue to cultivate and quite literally … run with.

I have now ran over three over 5K races, a 10K race with a number of others planned throughout the year that leads up to running a Half Marathon in July. Do I have reservations about running 13.1 miles? Heck, yes I do! But, I know that if I follow the guidance of my trainer and other runners I can train myself to get to the point that I can run it and finish it without the pace car picking me up.

Wherever you are with your health, know that you can do anything you set your mind to. Whether that’s running a 5K, 10K or Half Marathon or just simply getting stronger and losing weight. Remember that the fears and insecurities we have are not of God. His power is one of light, knowledge and most importantly … faith! We can have that power if we simply just act.

One of my favorite quotes that I have tacked on my wall motivates me not only spiritually, but physically as well;

“There is no obstacle too great, no challenge too difficult, if we have faith”  ~ President Gordon B. Hinckley (1910-2008)

Now what’s your obstacle and how are you going to tackle it?

Joshua Snow Hansen is from Bountiful, Utah and a graduate of Southern Utah University (BS, ’09). He has lost to date over 175lbs. from a high of 392lbs reached in late 2009.

By Joshua Snow Hansen on Mar 03 in My Story, Uncategorized, Weight Loss | No Comments

At least once or twice a week it seems that I get approached by people asking me for my secret to losing 170lbs. They want to know everything from why you started, what exercises you did, what you ate and all the little secrets you learned along the way. It’s nearly impossible to give a cook-cutter response, because everyone’s journey is different.

But, there are basic steps anyone can take to progress your goals, whether that’s to lose 100lbs, 50lbs or 15lbs. The goal shouldn’t be focused mainly on just losing weight, it should be improve your health and make sustainable healthy lifestyle changes. But, here are some easy healthy changes you can make to help jump start your weight-loss journey. (Please feel free to add your own tips in the comments below. I’d love to hear what’s worked for you and I bet other readers would too! )

1. Make the decision – Do you want a change or not? Sometimes this decision comes overtime, a traumatic experience or a simple glance in the mirror. Losing weight will not be easy. Not because the running and exercise is necessarily tough, it’s because you additionally change your inner-self. My biggest battle during my weight-loss journey was not in the gym, but within me. It’s hard to change, but you can do it. Making the decision is first and greatest step you can make.

2. See your Doctor – You should be seeing your doctor regularly, but before you start your journey go see your Doctor even if it’s been only a few months since your last visit. I would recommend getting a complete physical with blood work done. Your doctor can help diagnose any problems you might be having in losing or gaining weight. It wasn’t until I visited a doctor and got diagnosed with a hypothyroid that my weight-loss journey accelerated.

3. Start a Food Journal – Before I jumped back into the gym I simply started keeping a food journal for the first few weeks I made my decision to lose weight. The first week I didn’t change my diet, I just wrote down what I ate through the course of the day to get an idea of my habits. After the week I assessed them and cut back, mainly my sugars and fat. There wasn’t a specific diet I stuck too, I just cut back. Additionally, I drank a lot of water. But, I followed that for a couple of weeks with a Food Journal  as well. After a month I refined it to a 2,000 calorie daily intake. This helped me transition better into my new lifestyle (centered on choices) and eliminated the whole “all or nothing” approach many dieters take when beginning a diet.

4. Hire a Personal Trainer – I didn’t even hire Kevin until a month into my weight-loss journey. I had been shopping for a Personal Trainer and it really was by coincidence that I reconnected with Kevin. But, Kevin really helped me get rid of the fear of the gym. He challenged me both physically and mentally. But, he was one of my biggest fans. Even when Kevin recently moved to Southern Utah I’ve been able to get training from him via LDSFN Online Health Coaching. Whether you want the in-person or online training I feel that it’s essential to hire a Personal Trainer that will support and challenge you to past your limits. It really helped me learn confidence in myself and my abilities.

5. Refine your diet – Now that you are keeping a food journal and hired a trainer it’s time to refine your diet. With the help of your trainer or a dietian you can refine your diet to best suit your needs and exercise program. Whether it’s a low-fat, low-carb or balanced diet, it’s essential that you build one and stick to it. This is a tough change, but much easier when you take the time to transition yourself into. Dieting is mostly mental so replace those “I can’t haves” with “I choose to eat these” … it helps tremendously.

6. Build a Support Team – Build a support team that will help encourage and motivate you throughout your weight-loss journey. Get a “Gym Buddy” that will help motivate you and keep you going to the gym daily. Set up a “Fan Club” with family and friends, find one (My Mother is mine) that can be your emotional support. Also tell the world! You can do this in whatever sized scope you want, whether that’s telling just family, posting it on Facebook or Twitter or starting a Weight-Loss blog. Keep yourself accountable by posting “before/after” pictures, posting weekly weigh-ins and sharing your experiences in your journey. There is something very empowering about doing it.

7. Just do it! – People always ask why and how I kept myself motivated. The only answer that I can ever give them is that … I just did it. I did it because I felt better about myself. I did it, because I wanted to be healthy. I did it, because I knew I was worth the effort. I did it for me. I kept going because I knew that the direction I was going was somewhere I wanted to go … and I went.

These are just a few tips to get started. I know that you if you decide that today is the day to begin your journey … you can do it! It’s amazing what you can do with a little belief in yourself, in God and in those who can help you get where you want to be. So why not start today? What do you have to lose?

By Joshua Snow Hansen on Feb 08 in Blog, Goals, My Story, Weight Loss | No Comments

When I nearly weighed 400lbs I had this ridiculous notion that once I reached my goal weight I would finally arrive to where I wanted to be.

Well, 15 months and 170lbs later I can confidently tell you I am nowhere comfortable with where I am. Sure, I’ve lost 170lbs and now can stand looking at myself in the mirror. I love wearing shirts that no longer need multiple X’s in front of the L. I love the feeling that I can walk up and down stairs without breaking a sweat. There are many great benefits for being where I am today.

But, it I refuse to call it the final destination I longed for at 400lbs. Let me explain.

Early on in my weight-loss I learned that the key to losing once and for all wasn’t simply losing the weight. It was continually challenging myself on differing degrees. There were certain things that a 375lbs man could do that a 400lbs man could not so easily. I took those challenges and well … literally … ran with them. Whether it was upping the speed on the treadmill, running 30 seconds longer at a higher speed or doing more reps with my weights, I tried to continually challenge myself mentally and physically.

As the weight continued to come off those challenges became harder. Soon, I set goals for running. One of the hardest things I did was train for a 5K. Building up the stamina to run and finish a 5K is extremely difficult. But, once I arrived at my destination of completing a 5K, I couldn’t rest on my laurels. I had to go further. I started training for a 10K. Once I arrived at that destination I kept going and am continuing to work towards a Half Marathon.

I have discovered that each destination or goal I’ve worked towards isn’t a final resting place, it’s a place that I allow myself time for reflection for what I just accomplished and commitment to a new goal. This is one of the reasons why I still get emotional before races. I can’t help but reflect on how grateful I am for the opportunity Heavenly Father gave me to experience the pains and joys of my body. Those are the fruits of any challenge.

Once I arrive at my next destination I have a few ideas about where my next challenge will take me. The challenge of a Marathon is daunting, but realistic. The same with a Triathlon. Whatever the next challenge may be, I look forward to it. If my past experiences have taught me anything it’s that I can do anything I put my mind and body towards.

So I ask you this simple question: “How are you going to challenge yourself today?”