Health Hero Profile 10.22.12.................Small Changes Today for a Healthier Tomorrow~Carol Frazey

What is your age and where are you from?
I am 43 and live in Bellingham , WA

What was your beginning weight? 
I have always weighed in the 130-139 pound range. When I was pregnant with my first child, I gained 42 pounds and gained 64 pounds with my second! I have always been a runner and have always eaten like a runner. This did not subside when I was no longer running during my pregnancies, so I gained a lot of weight.


What is your current weight and how long have you maintained it?
I currently weigh 138 pounds and have for the past 10 years.



How'd you lose your weight?
When I had my children, I nursed them for a year. I decided to give myself 2 years to take the baby weight completely off. Giving myself this large timeline made it seem doable. I gradually got back into running by combining running on land with running in the pool. This allowed my joints to recover quickly between each run. Also, during my time running, I would pick up my pace on the uphills and walk or shuffle slowly down hills. This kept pounding to a minimum.

Carol is going to be in Women's Day Magazine (January 2013  issue) !!!

Did you share your plans with other people?
How did your family, friends and co-workers influence and support you? My husband is a runner, so he understands how important running is for my physical and mental health. He also sees the difference in my mood when I come home from a run! So, he was very supportive to give me time each day to get a run in (it kept my crabbiness to a minimum!).
I also have a best friend who is also my running partner. She is the one who drug me to the pool at 5am 2-weeks after my C-section. We are lucky that we run the same pace and push each other to work harder and get in better shape. It’s also a multi-tasking social run for us to catch up with each other’s lives and leave our problems and challenges on the trail.



What were some of the challenges that you experienced on your weight loss journey?
I had 2 wonderful, healthy children 2 years apart. I really had to make exercise my second life priority after my family. This meant planning my exercise like an appointment every day.

What are some moments-accomplishments that you are most proud of ?
 I am first most proud of my family. I love the life we live. Second, I am so proud of my clients. Many of them have met weight loss challenges, health problems, and personal issues that would make someone want to lie in bed for days crying. These women get out there and push themselves each day to become better. They are my heroes!


What are your ultimate "must haves"///favorites: foods, fitness routines, music and training gear?
I feel that I “must” run at least 5 times per week to feel mentally okay. I am what my running partner calls a “purist”….no gadgets (sometimes a watch) or fancy running gear, just a job bra, shirt, shorts, performance socks, and shoes. I like to keep things simple. 
As far as foods, I make sure that I eat at least 3 fruits and 4 vegetables every day. I also get my daily taste of coffee and chocolate.


Eating a balanced diet and exercise go hand in hand for permanent weight loss. What do you do for fitness-to stay in shape?
I run 5 – 6 days per week. Like I said above, I eat at least 3 fruits and 4 vegetables per day. I make sure I eat these before allowing myself to indulge in my chocolate fix.

What motivates you to stick with your healthy lifestyle? One exercise that I have each client do is write down five personal reasons why she wants to live a fit and healthy lifestyle. For example, my reasons include: someday being able to hike with my grandchildren in the Alps, to be able to travel and hike around the world, and to reverse my family genetic disposition for heart disease, high blood pressure, and obesity. I then have each person put this list on her nightstand, bathroom mirror, and computer. The list will then help her get out of bed when the alarm goes off at 5 a.m. for her morning walk or helps her refocus when she is tired after a long day in the office. I know that my list keeps me focused on living a long, quality life.


Do you have any positive quotes you'd like to share? :
“Do, or do not. There is no try” – Yoda


What words of advice can you give to someone who is struggling to lose weight and exercise?
One of my favorite books is (other than Cami Ostman ’s Second Wind !) Jeff Olson’s The Slight Edge . Olson talks about how taking little, positive steps each day add up to a wonderful life. As for words of advice, I always use the Fit School tagline of “small changes today for a healthier tomorrow”.


What are your best life lessons and the keys to your success?
I am constantly listening to positive, motivational CDs or Ted talks ( www .Ted.com ). I truly believe Brian Tracy’s quote, “Whatever you think and talk about most of the time eventually comes into your life.” This is why I work to stay positive and focus on a fun life.

And lastly, do you have any short term (3 months or less) and long term goals?
In the next 3 months, I am adding more virtual programs for my clients. I am working on product that will combine support, nutrition and exercise education, and fun. For long term goals, I want to continue helping to reduce childhood obesity and increasing the empowerment of women to love and take care for their bodies. Also, I want to run for at least another 50 years!

Fit School

Fit School, Inc. provides research-based nutrition and exercise information to families, school, and businesses throughout the world. Our mission is to educate and motivate individuals to make small changes each day to live healthier lives….and to have fun while doing it!
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Sporty Diva's 1/2 Marathon, 15k, 10k and 5k at Chambers Bay 9.15.12

SuperTroops,

The first thing is to love your sport, never do it to please someone else. It has to be yours. -Peggy Flemming 

Sporty Diva’s Annual Walk-Run Event at Chambers Bay was awesome this year.  There was a terrific turnout with runners and walkers of all ages (10-77).  We had a young runner celebrating her 10^th birthday with us,  how cool is that?  
 

Congratulations to everyone on their accomplishments.  It was a joy meeting everyone and hearing wonderful and inspiring stories and seeing the athletes work their magic.

I am completely pumped up and on fire for fitness because even though we are each on our own journey and are responsible for our health and well-being; we are all in this life together.  With fitness, we have the power to change our lives and the lives of others.  Keep the faith, RR.

Proceeds benefited the Pierce County Humane Society and The N.A.L.L.S Foundation

Link to race results :http://sportydiva.com/race-results-sd-s-chambers-bay-9-15-12/

Link to photos:  http://sportydiva.com/photos-sd-s-chambers-bay-9-15-12/

________________________________________________________________________

Post Race Interviews:

Nalani P. from Puyallup:

**How old are you and how long have you been active/exercising?

 I'm 29 (will be 30 in 5 days!!) I have been active all my life or as long as I can recall....always hiked and biked with my family and into high school I was a tri athlete and competed in tennis, wrestling (first    female in California on a male team1996-2000 Thousand Oaks High School) and swimming.....into college I danced jazz, tap and hip hop and just started running in 2008 and more competitively (few 5 k's)  after having my son in Dec 2011. It started out to lose that baby weight and turned into a passion and now I run so I don't have to go to therapy! ;0)

** What types of activities do you do on a regular basis?  -walking, running, elliptical, zumba, weight training, soccer etc. On a regular basis I currently follow a 10 k beginners curriculum with cross training days of cycling and swimming as well as weight lifting and Zumba for fun/cardio, and the occasional yoga at a studio.

** Do you train at home, gym, classes outside....with friends or a combination of all of them? In the spring and summer months I do whatever it takes to train out doors. Something about the fresh air and change of scenery! I do train at the YMCA throughout the year. It is family friendly, they offer so many different choices to train and I just love the people and positive atmosphere. 

**Do you have any obstacles when it comes to training? If so, what do you do when they come up? ......... do you alter your workout, go for a longer workout the next time, get up earlier etc?

 Sure I have obstacles when it comes to training...I would be lying if I said I didn't and I love to be transparent. I believe you cant grow as a person if you stay where you are always comfortable, so to answer....hills are an obstacle for me...I always joke hill is misspelled (supposed to be hell) :0) I like to tell myself pain is weakness leaving the body and to just push through the tough parts. I also feel that I want to put on muscle and keep a healthy weight and appearance but no matter what I do I still sustain the same appearance no matter how hard I work out. I try to switch up my work outs so my body continues to feel challenged as Im aware muscle memory is a real thing. Food has not been a challenge as I have always eaten well secondary to a severe intolerance/ food allergy to sugar and white flour so that has been an easy one thankfully...I always say its a blessing in disguise.

** Is this your first time attending a Sporty Diva's Walk/Run Event?  Did it meet or exceed your expectations/needs as an athlete?  Yes this was my first Sporty Diva event and definitely not my last...I will spread the word about this event and Rosie's personal and motivating story to all the friends and family I know so they can join in on the fun and life changing "pay it forward" movement! So thank you times a million Rosie for being YOU! 

Kisha L. from Grahm:

**How old are you and how long have you been active/exercising? I am 32 and have been pretty active all my life.

**What types of activities do you do on a regular basis?  -walking, running, elliptical, zumba, weight training, soccer etc.  I  played basketball in high school and graduated from  a fire department academy.

**Do you train at home, gym, classes outside....with friends or a combination of all of them?

I love to keep active by any means, whether playing basktball or strength training. I normally find at home programs to keep me on a schedule, which seems to help me stay motivated.

**Do you have any obstacles when it comes to training? If so, what do you do when they come up? ......... do you alter your workout, go for a longer workout the next time, get up earlier etc? 

I used to not like cardio, especially getting outside and hitting the pavement. I would tire easily and give up after  a mile or so. I would find any excuse not to go run, either the weather wasn't perfect or I was too tired, or thought I had to much to do when I got home from worWhen I finally decided to sign up for Sporty Diva's Walk/Run Event, it gave me a different mind set. I was finally working towards a goal, in which I had never done before. This ulitimate goal gave me the motivation I needed to get out, hit the pavement, and push myself.  I am so glad I did. Each week I pushed myself just a little bit harder, till the day of the event came.

**Is this  your first time attending a Sporty Diva's Walk/Run Event?  Did it meet or exceed your expectations/needs as an athlete? 

On race day, my  heart was pounding, butterflies in my stomach, jittery nerves and all, being my first event, I accomplished my goal!! I finished the whole 10k without stopping or giving up. Even conquered the almighty dreaded steep hill, twice. I am so proud of myself. If it had not been for Rose Sporty Diva Coates, I believe I would have still been looking for a reason to keep on running. But now, I have a few....keep pushing myself further and further and to never draw the line in the sand of being done.   Thank you.

Karrie M. from Tacoma:

**How old are you and how long have you been active/exercising?  39.... Active my whole life!

**What types of activities do you do on a regular basis?  -walking, running, elliptical, zumba, weight training, soccer etc. Softball, running, jazzercise, weight lifting, spinning, elliptical, various fitness classes.

**Do you train at home, gym, classes outside....with friends or a combination of all of them?  Train at home, gym, classes on post with friends and alone.

**Do you have any obstacles when it comes to training?  If so, what do you do when they come up?......... do you alter your workout, go for a longer workout the next time, get up earlier etc?  I have various injuries and a crazy work schedule.  If I have to alter my workout I either get up early, workout later in the day, during lunch period (if we get a lunch break), or walk vs driving to a meeting if feasible, or no cheat food for the day I could not get my full workout in.  The next full workout I do get...I push myself a bit harder..MORE SWEAT AND MORE INTENSITY!

**Is this  your first time attending a Sporty Diva's Walk/Run Event?   Did it meet or exceed your expectations/needs as an athlete?  YES! YES! It was so much fun. Especially since I had an injured foot and I still had an amazing workout for my entire body. Looking forward to another event when I am healthy. Look forward to running those hills when I can get back on my feet.

Rosie's Rant-(Self Defeating Behaviors), Couscous Recipe, R2R and 9.1.12 Goal

Self Defeating Behaviors:

My behavior begins///began with a choice and so does yours. 

Self defeating behaviors are actions and or attitudes that once helped us to deal with stressful situations but are currently stopping us from responding to life in healthy ways.

The behaviors lead us to make the same choices repeatedly in most areas of our lives and  they sustain the cycles of failure and defeat.  Self defeating behaviors can be disastrous and are developed because they are reliable patterns that offer comfort and protection at difficult times.

Why do we invest so much time and money into building a plan of action and then fail to follow it?  Could it simply be because it is easier to continue with the behavior as it is familiar and easier to continue with the way things are rather than change? 

When the behavioral choice reduces stress, it is likely that the same behavior will be used the next time that stress appears.

Do you have any self defeating behaviors?  If so, please share how are you dealing/ overcoming  them?

Rosie's Recipe Box:

Tri Colored Mediterrean Couscous with Diced Tomatoes and Blackbeans

Couscous is similar to pasta and originated in North Africa.  Couscous can be found in a lot of dishes throughout the world. Instant couscous is really easy to make because the dried couscous is added to a pot of boiling water and the water is absorbed into the couscous in about five minutes. And all you have to do after that is add various seasonings and mix-stir and fluff with a fork. This is a quick and easy side dish and goes well with chicken, pork or fish. I tend to like mine very spicy and will eat couscous hot or cold. .

Ingredients:

1 12oz. package of World Market Tricolored Mediterrean Couscous

1 15 oz. can of black beans

1 15 oz. can of diced tomatoes

a sprinkle of salt

1 tablespoon of garlic powder

1 tablespoon of onion powder

1 tablespoon of cumin

2 tablespoons of curry

2 tablespoons of red pepper-cayenne powder

1/4 cup of dried onion bits

4 cups of water

Directions:

In a large pot bring 4 cups of water to boil.

Then stir in salt and couscous. Cover and remove from heat-let stand for 5 minutes

Add in the seasonings and dried onions. Stir- fluff with a fork.

Open and drain the cans of beans and tomatoes and add them to the couscous- stir in and fluff with a fork

Rainier to Ruston 50k (R2R) on 6.2.12 

It was character that got us out of bed, committment that moved us into action, and discipline that enabled us to follow thru........Zig Ziglar

I'm always to excited to sleep the night before a race and got up at 3:45 to prepare for R2R.  After drinking coffee and sipping a ton of water it was time to board the  the shuttle  to Mount Rainier.   
Little did I know that this event would be totally out of my element with bugs, cliffs, a river and some serious mud. 
I was feeling a little antsy on Mother's Day because I will be turning 45 this year and didn't have any big plans or goals scheduled yet to celebrate. I always like to have a goal to work on. Sooooo, I instantly decided to sign up for a local 50 mile race in September or October. Well, as luck would have it, I wasn't able to find one and ran across R2R while searching and decided that I'd do the 50k and it would serve as my first 50m training run.

The first 5 miles of the race were incredibly sweet- downhill and all road. BUT the next 10 or so was pure freakin' trail. I swear I've never run a course like this one, so not into the trail thing. It was like Survivor on some serious steroids. I tripped, slipped and fell so many times it was like taking a pure WWF ass whippin'-smack down.... After stepping thru what seemed to be the 10th pile of knee high mud--I thought the lone diva was going to go down for the count and had a pure out crying jag. Then 3 guys showed up out of nowhere and told me to stay with them!   Many, many thanks to Kenny, Bob and Steve for distracting me and letting hang with them. We separated around mile 16 because they ran the 50 mile race. I went thru  hell and back in one day and finished the race.

Dead-last finish is better than did not finish, which greatly trumps did not start!!!!!

Success is often a goal that's been met and soon to be replaced with another new goal. My gears have shifted, and I truly believe that  life is simply about pushing the envelope and exceeding limitations.

On September 1st, I'm venturing on the far side of 26.2 to run my own 50 mile race and calling it.......My Day, My Race and I'm Doing it My Way. I will be running thru Parkland, Puyallup, Tacoma, Fife, University Place, and North Tacoma. Because I want to celebrate my day it with the challenge of going a longer distance and testing my mental and physical limits.

When I am asked why do I run like I do. My answer is: it's simple- after spending the first 34 years of my life struggling with my weight..... yo yo dieting, starving myself , using diet pills and laxatives, being depressed and compulsively overeating and suffering from low self esteem, I am choosing to do things differently now. I manage my weight by remembering all of that and running. And that I am responsible for my health and well being and that I can't spend the rest of my life blaming other people for my mishaps and circumstances. Setting goals and running is really, really, really easy.   I have a choice and my choice is to not return to my former self.  I keep a healthy balanced approach to eating by remembering that no foods are off limits and to stay within my calorie range.

For me exercise is not an option for me-it is an absolute must.

My goal....vision....dream....wish and prayer is to continue to reach folks with my personal story and to help motivate people to pursue a healthier and active lifestyle. And to show that perfection doesn't exist but thru trial and error they can get whatever their "it" is.

Did Someone Say Diet?

Yowsaay, yowsaay with summer right around the corner, it's hard to find someone who isn't on a diet, going on a diet or who hasn't been on a diet. Have you noticed that the largest weight loss chains have Divas marketing-rocking  their brand?

Weight Watchers has the beautiful singer Jennifer Hudson.   NutriSystem has the forever sexy Janet Jackson.   And for Jenny Craig, there's the dazzling beauty Mariah Carey.

But will these programs really work permanently for the average person who doesn't have the time or money to pay for the packaged meals or a personal trainer?  Weight Watchers is a reasonable choice out of all three because they teach you about portion control, how to grocery shop, cook and exerise. 

Phooey, enough already!!   I don't want to be a Negative Nellie on this subject but I believe most "diets" only work in the short term because of the reduction in calories.   And typically dieters tend to think of following a diet plan and losing weight as a short term-temporary plan and may eventually  revert to their old eating habits which will cause weight gain once again. 

I honestly think branded diets are overrated.  I visited Jenny Craig once about 20 years ago when I was desparately trying to find a "cure" for being overweight.  I ended up crying during my consultation with the counselor and saying to her " I know I can do better.  I use to weigh a lot less, I have to lose the weight."  Of course I took my  broke ass home and cried for days and continued to feel like a failure because I couldn't afford the program.  I couldn't figure out how to lose weight and keep it off. 

By March 2002, I was tired of being sick and tired and feeling sorry for myself.  And I realized that I had to take responsibility for my health and wellness.

Since then, I've lost a significant amount of weight and have kept it off for 10 years by trimming my portions, eating regular foods and  exercising.

The real deal is to find or develop an eating plan that will allow you to eat in a way that will keep the weight off for the rest of your life without starvation or deprivation and to incorporate some form of exercise on a regular basis.

Here's a brief synopsis of the steps that I took to create my personalized approach-program to losing weight.

Steps to Creating and Maintaining a Personalized Approach to Fitness and Nutrition

STEP ONE:   For 7-10 days observe your current eating habits. Do nothing to change your eating during this time. Keeping a food log will help you identify what your food triggers are: stress, boredom, anger, sadness, loneliness, depression etc.   Seek professional help if you need it.

STEP TWO:   Identify what foods you are willing to cut back on……no deprivation needed. For example if you typically have three candy bars per day, try eating two a day. Repeat this with all foods that YOU deem that you should. Begin rethinking about how you dine out, examine the menu and make the best choices you can-no deprivation.

STEP THREE: Begin eating breakfast. Have a breakfast bar, glass of juice, and an apple. Breakfast is the most important meal of the day. You choose what to eat, choose something to get your system going in the morning.

STEP FOUR: Do some experimental cooking. Try baking your chicken instead of frying it……..have your toast without butter……..low calorie salad dressing instead of the regular.   Read magazines and books that focus on nutrition.   Educate yourself.

STEP FIVE: Try to eat smaller and more frequent meals. Instead of having three large meals, aim for six with two snacks. This takes some practice and can be obtained quickly by eating breakfast every morning. Eating when hungry and stopping when full.

STEP SIX:   Become a scientist and use all of the information that you have to decide how you are going to eat on a daily basis. In order to lose weight you must eat. Begin to develop an organized food plan. Give yourself a break every now and then. Have an evening out with family and friends and choose to eat the most fattening foods or it can be a candy bar every day. The point is you decide when and how often you have a meal or day off. Don’t punish yourself for having a day off.

 STEP SEVEN: Acknowledge that you are an individual and that no one can do the hard work for you. Technically, you can lose weight simply by reducing your daily calorie intake. But the truth is for long term weight loss success, EXERCISE and NUTRITION go hand in hand.

NEVER, EVER STARVE YOURSELF OR DEPRIVE YOURSELF. THE GOAL IS TO REEXAMINE HOW YOU ARE CURRENTLY EATING, PHASE OUT THE FOOD THAT YOU THINK IS NOT SO GOOD FOR YOU, BEGIN EATING EVERY COUPLE OF HOURS AND CONSUME SMALLER PORTIONS OF HEALTHIER FOODS.

PLEASE NOTE: When a person who has been dieting returns to her old eating habits, she tends to gain more weight as body fat and can end up having a higher percentage of body fat, even if she does not return to her previous body weight. Therefore it is better to slowly reduce food consumption and increase activity level and adopt habits that will lead to a change in OVERALL LIFESTYLE. Therefore the word DIET should perhaps be replaced with LIFESTYLE CHANGE to indicate that a commitment to change is made and will last for the rest of her life.

Health Hero Profile: Xavierism..... Xavier Castillo

HEALTH HERO PROFILE 4.23.12 (is a profile of an individual who has successfully overcome his or her health and fitness challenges or  is actively transitioning into a healthier and active lifestyle).

What is your age and where are you from?

I am Xavier Castillo, 47, and currently living in Phoenix, Arizona.

What was your beginning weight?

Beginning weight of 250.

What is your current weight and how long have you maintained it?

Currently 177 pounds. I've kept the 73 pounds off for almost 2 years.

What made you want to lose weight and exercise; was there something specific that happened or was it a combination of things?

I have always had weight issues since my grade school years. I can still vividly remember shopping for a nice Sunday outfit for my First Communion with my Mother . Even at the age of 8, dress slacks were simply not my friends. While trying on different slacks and suits, I could hear my Mother tell the sales lady, "We always have problems shopping for Xavier. He has such a big belly and butt --it's just never easy." My High School years weren't any different. I stated packing on the pounds and continued to fit my weight. By the time I graduated from High School, I was 5'10 and weighing close to 200 pounds.

At the end of 2009, a close and dear friend, Patty, along with her husband, were traveling from Boston to Phoenix to visit family. She informed me that she would have time to meet for dinner. I so wanted to look and dress nice but nothing fit. NOTHING. I felt so crushed. I was so embarrassed I wore ordinary clothes and tried to hide the weight. That evening after dinner, Patty's husband snapped a picture of the two of us. Once I received that picture, I knew I had to do something once and for all. I realized at that point that so many key parts of my life were suffering. My relationship and social life were suffering because I felt ashamed for being so overweight.

What diets, supplements, and fitness programs have you tried in the past?
College years my weight ballooned to 250 pounds. After college, I tried to "re-invent" myself by working out and trying all those fad diets. Powered drinks were the easiest and cheapest at the time so I tried that. I lost weight but the pounds quickly returned. I even tried Diet Center. I had to weigh my food, take nasty tasting vitamins & and the food was horrible. The weekly visits to their office weren't cheap. I did manage to lost a bit of weight but again, I gained the weight plus more pounds. I turned to running but I only ran for the sole purpose of losing weight so I never felt the joy of running. I did enter a half marathon to raise money for charity. I walked most of it and my body felt so much pain after that. My body was weak and I didn't want to face facts.

How'd you lose your weight?

In March of 2010, I slowly began to change my eating habits and add walking as a form of exercise. Within weeks, I could see and feel that I lost a few pounds. I would search the internet for Mentors and read how they lost weight and their advice to others. This is how I found Rosie. I remember watching the video clip of her guest appearance on The Today Show. She and all the others became my Mentors from a distance. By the end of 2010, I was down to 190 pounds. In November of that year, I signed up to run my first Half Marathon. I had two months to prepare for this race. I learned the importance of proper nutrition while exercising/ training for races. On Jan. 8th, 2011, I ran my first half Marathon in 14 years -The Southern California Half Marathon in Irvine, California - 2:31:28.6. I trained alone for that race because I was scared to tell others in the event that I failed of chickened out.

Did you share your plans with other people? How did your family, friends and co-workers influence and support you?

Initially, I did not tell anyone about trying to lose weight for the 100th time. I thought I would keep quiet and just continue my goal alone. Slowly but surely, friends began to notice the weight loss. It was then that I felt people began to take me serious about my weight loss. Since The 2011 Southern California Half Marathon, I train with a great group of friends that encourage me to be a better runner and to be more aware of my choices as far as diet in every day life.

What were some of the challenges that you experienced on your weight loss journey?

With the weight loss, I've learned that just because I lost the weight doesn't mean it won't return. This is a lifestyle change. We must continue to make changes and adjust to every day life and situations. Stress is a part of life...but now I know rather than to eat my stress away, I can work out or run and not allow certain moments to get the best of me.

In what ways has your life changed?

The weight loss was just the beginning of things to come. Through this whole journey, I believe we're put on this earth to help others. It's how the human connection works. We gain insight from others. We use that knowledge to inspire others. I have wonderful friends that understand me. I always have a great wardrobe. When I lost the weight, I bought all new clothes, suits, ties, shirts & shoes. I donated all of my old clothes. I have come so far to turn back now. It's so true: One can never know about the Joys of Life until you experience the bottom of lows. Dig deep - find yourself. Give back. It's all about moving forward in Life.

What are some moments-accomplishments that you are most proud of?

My first half Marathon in 14 years -The Southern California Half Marathon in Irvine, California. I was also proud of the fact that I purchased a whole new wardrobe once I lost the weight. I donated and gave away all my clothes to charity.

What are your ultimate "must haves"///favorites: foods, fitness routines, music and training gear?
Fave foods while I train & my every day life? I have a salad every day with just a small amount of low cal dressing. I always have a small bowl of mixed fruit per day - usually with cantaloupe/melon/ and a few
strawberries. Via my George Foreman grill, I always have boneless/skinless chicken breasts stored in the fridge for my salads and quick to go proteins. While I lost the weight, I began to become aware
of foods that I like and how to prepare various recipes. I'm not a big fan of fish but do enjoy making trying different Salmon recipes. I love coffee and always have a cup after I run. I always make sure to drink plenty of water each day. Vegetables are the best. Love whole wheat pastas with Spinach, squash and/or broccoli. Thank God for the Internet. There are great healthy recipes all over the net - it's a matter of doing research and working with foods that we each like. Experiment with different spices. Mix it up.I love making a huge pot of Pinto Beans soup. When it's done, I enjoy a nice bowl for lunch or dinner and freeze the rest in different containers. That way I just take a container out and keep in fridge for meals during the week.
Usually after a race or when I've reached a small goal, I will reward myself with a treat. There are foods that I do miss such as Chocolate Malt-O-Meal, Wingless Buffalo Dip and Chips & Chicken Wings. So when I do reward myself with a treat, it's always one of the above listed goodies.
I'd be lost without my Nike+ GPS Sport Watch and Sony NWZW262BLK Walkman MP3 player. The Sony MP3 player is perfect while working out or on runs. Never have to worry about wires. Easy to upload music from laptop to player. It's a Nifty headphones/MP3 player at a great price.

Eating a balanced diet and exercise go hand in hand for permanent weight loss. What do you do for fitness-to stay in shape?
I do my best to eat proper amounts of proteins, good carbs & drink plenty of water. I never drank enough water. Now...I realize I need it more than I could have ever imagined. I always have my Kor water bottle with me. Sometimes I like to mix it up and add a Nuun tablet to my bottle. Cucumber Mint and Tangerine Ginger are my faves.
Vegetables and fruits are a big part of my daily diet. I have always loved playing tennis and now incorporate it into my weekly workouts and running.

What motivates you to stick with your healthy lifestyle?
I've come too far to turn back. If I return to my old ways, there would be no way I could maintain the Life I have now. Running 25-30 miles takes endurance and commitment. I'm thankful that I now have the will to continue with this lifestyle. I also have made good friends through running and tennis. I tend to shy away from a social life when I gain weight. I rather work hard to maintain this lifestyle that I've embraced. I feel as though I can't return...this is my Life.

Do you have any positive quotes you'd like to share?

"Always carry a few strands of Faith in your pocket because without them, Life can be a lonely place." --My Buelita (My Grandmother)

What words of advice can you give to someone who is struggling to lose weight and exercise?
Dig deep - find yourself. Seek out and find Mentors. Confide in those you trust to help you get through the tough moments. Reaching out for help isn't weak - it simply means you're Human. Keep the Faith!

What are your best life lessons and the keys to your success?

Best Life Lesson: "I feel my only job in life is to be who I am" - Maxine Gray (Judging Amy) -- I love this quote because I learned that I was hiding my true self. I can't return to that dark time because then I would lose myself. I'm here. God gave me Life and I want to experience all the Joys in this lifetime.

And lastly, do you have any short term (3 months or less) and long term goals?

Short term goals: *To train for the San Francisco Half Marathon (July 29th) & set a new PR. This means I must once again train during the hot summer months here in Phoenix. Will have to get up at 3:30am so I can be out and running by 4am to beat the heat! *I plan to enter a few Tennis events.

My current goals are to improve my PR time for a Half Marathon and to add a Full Marathon to my Bucket List.Continue to be a better friend to others. *Continue to give back. I do a great deal of volunteer work with Hospice groups. This cause is very dear to me. When we are given gifts, we must give back. I want to make certain that I give to the Circle of Love & Life

Best part of Long Runs: When you're scheduled to run an 8-10 mile run, you are set to go on an adventure with yourself. There are the times I pray and talk to God & Angels. I force myself to think about and face the things I've mentally set aside. Running has allowed me to invest in quality therapy sessions with myself.

My Blog: http://xavierism.typepad.com/

Where to Find me on the Web: http://about.me/Xavierism

xavier@xavierism.com

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Rosie's Note:  Xavier, you are fine and fit as a Top Gun and I love your muscles!  It is awesome that you have changed your nutritional and training plan for life and that you believe in sharing and giving back.  Keep us posted on your future races so we can add updates to your profile.  Thank you for your wonderful friendship, RR.