Josh Perez Fitness

Is there anything more frustrating than being bogged down in traffic? Most all of us have been there before. That discouraged, fed up feeling that just makes us want to throw up our hands in surrender or lay them on the horn, or just give them the bird.

Thankfully, I stopped the cursing and started thinking instead. And I realized that I often witness another type of “road rage” – the frustration that builds on the road to weight loss: Diet Rage.

It doesn’t matter if your using the south beach diet, nutrisystems, Dr. Atkins low carb, or the zone diet. They all cut calories somewhere.

Think about your dieting history. Does it give you the same feeling as an exasperating traffic jam? You never quite get where you want to go as fast as you want to get there. You get aggravated, yell, and see people in other lanes going faster than you, and it usually ends up ruining your day.

Here’s the lesson: Getting frustrated with your diet does no more good than getting frustrated in traffic. It just makes you unhappy, unsuccessful and tense. Remember, the first three letters of “diet” is D.I.E.

By the time I got to work (it was a long commute), I noticed a lot of things that we, as weight loss veterans, can learn from traffic jams. Next time you start to feel frustrated with your weight loss progress, keep these “lessons of the road” in mind:

• There will always be periods of stopping and starting. It’s something that you should just anticipate and allow for. No use getting upset or stressed about not making progress. It’s a normal part of the journey
• Sometimes, you’ve just gotta go with the flow of what’s going on around you. Life can present some situations that you really can’t do anything about. When that happens, staying straight and steady – doing the best that you can – will keep you on track and sane. In traffic, impatient people stop, change lanes, weave in and out of other cars, driving themselves and everyone else crazy – and in the end, usually don’t get any farther along than you do by staying put and going with the flow
• Shortcuts never work

1. Carl’s Jr. Western Bacon Six Dollar Burger

I’m an East Coast kind of guy, but I realize there are no boundaries when it comes to bad foods. So, for this review, I took the advice of 19th Century newspaper editor Horace Greeley who urged, “Go west, young man, go west.”

The Western Bacon Six Dollar Burger will gun you down with 1,130 calories (600 from fat), 66g fat (100% of your Daily Reference Value), 28g saturated fat (140% DRV), 150mg cholesterol, 2,540mg sodium (110%DRV), 83g carbs, and 47g protein.

I’m beginning to understand why it’s called the Wild West! Sorry boys, but I’ll take the 3:10 to Yuma… and then the next plane to good old Philly, land of cheese steaks and soft pretzels over this one!

2. Pizza Hut Double Deep Pizza

These Double Deep Pizzas are handcrafted by loading an entire pizza with twice the toppings of a medium pizza, plus 50% more cheese and then wrapping the crust over the top to hold all the toppings in.

I tried two slices of the Meaty variety. According to the Pizza Hut Website, I also opted for 1,160 calories, 72g fat (110% of your recommended Daily Value), 28g saturated fat (140% DV), 3g trans fat, 200mg cholesterol, 3,980mg sodium (166% DV), 62g carbs, and 62g protein.

In all fairness, the suggest serving is one slice (1/8 the medium pie) but who eats a single slice?

3. El Monterey XX Large Chimichanga

While shopping at Wal-Mart here in Northeastern Pennsylvania, I noticed Spicy Red Hot Beef & Bean Chimichangas in a cooler near the deli. They looked suspiciously like my 3-for-a-buck burritos of last year, only bigger and a tad bit more costly.

While a standard burrito wraps a filling of meat, beans and/or cheese in a flour tortilla, a chimichanga is a meat-filled tortilla…deep-fried. That sounds good for the arteries!

The key words “deep-fried” may explain why my mushy 10-ounce XX Large Chimichanga did a Mexican fat dance on my diet to the tune of 920 calories, 57g of fat (15g saturated, 1g trans fat), 40mg cholesterol, 1,140mg sodium, 83g carbs, and 22g protein.

4. Denny’s Meat Lover’s Scramble

As Mr. Bad Food, I’ve seen plenty of bad nutrition numbers in my day. But I never saw anything as heart-stopping as what I found on the Denny’s Website one day.

It was my stomach that turned upside down when I checked out the nutrition numbers for Denny’s Meat Lover’s Scramble. Denny’s could be charged with “salt with a deadly weapon” for serving a breakfast entree that packs an unbelievable 4,170mg of sodium! (The Recommended Daily Allowance for sodium is 2,400mg.)

The Meat Lover’s Scramble will also shake you down with 1,280 calories, 71g of fat (21 saturated, 0 trans), 565mg cholesterol (the RDA is 300mg), 103g carbs and 54g protein (RDA is 50). By the way, the RDA for fat is 65 grams, so you are taking in more than a day’s fat, cholesterol and sodium in a single meal!

So if you find yourself at a Denny’s and someone recommends a scramble, take my advice and scramble for the door!

5. Hardee’s Country Breakfast Burrito

The word burrito sounds like a term for a little burro. If you don’t want to make an ass of yourself—by scarfing down 60 grams of fat with your first meal of the day—then steer clear of the Country Breakfast Burrito at Hardee’s.

The king-sized breakfast burrito is cobbled together from two omelets, five hashrounds (their cutesy version of hashbrowns), cheddar cheese, and sausage gravy. The omelets that fill out the tortilla each contain two eggs, crumbled sausage, diced ham and bacon bits.

Now, if you’re hungry for 920 calories, 23 grams of saturated fat, and nearly 2,000 milligrams of sodium for your morning meal, dig in! Or if you would like to add to your “muffin top,” then go right ahead and enjoy this meal.

6. KFC Chicken & Biscuit Bowl

The clever cooks at KFC devised a way to toss together an entire chicken dinner in a single bowl. According to the KFC Website, the new bowls are “a blend of mouth-watering KFC flavors and textures all layered together.”

A blend…a jumble…a clutter…Call it what you will. But after checking out the nutrition facts, I call the Chicken & Biscuit bowl a great way to flock up your diet!

Their nutrition guide says that the Chicken & Biscuit dish will bowl you over with 870 calories, 44g of fat (11 saturated, 4.5 trans), 60mg cholesterol, 2,420mg sodium (101% of your recommended daily amount), 88g carbs, and 29g protein.

7. Starbucks Double Chocolate Chip Frappuccino Blended Crème

When is a coffee drink not a coffee drink? When it comes with calories and frothy extras you’d expect to get with a milkshake! Oh, and when it doesn’t even include coffee! Case in point: The 24-ounce (that’s Venti-sized in Starbucks lingo) Double Chocolate Chip Frappuccino Blended Crème served up at your local Starbucks.

This drink is made from rich chocolate, chocolate chips and milk, and is blended with ice, and topped with whipped cream (optional), and chocolate drizzle.

With 670 calories, 22g of total fat, (12g saturated fat; 0.5g of trans fat), and 107g of carbs, it only sounds like a coffee drink. The 12 grams of saturated fat is equal to the saturated fat you get in a McDonald’s Quarter-Pounder with Cheese… but the sandwich packs 160 fewer calories than the Frappuccino!

8. Pizza Hut P’Zone

It takes two hands to handle a Pizza Hut P’Zone. The problem is—according to the nutrition info on their website—it should also take two people! Yes, despite the fact their TV ads showed a bunch of hungry guys chowing down on whole P’Zones, each super-sized dough pockets of meats, cheeses and sauce is considered TWO SERVINGS.

The nutrition numbers… doubled for those of us who consider the P’Zones one-meal wonders:

P’Zone Classic: 1,220 calories, 46g fat, 22g saturated fat, 2g trans fat, 130mg cholesterol, 2,700mg sodium, 144g carbs, 8g fiber, 60g protein.

P’Zone Pepperoni: 1,260 calories, 48g fat, 22g saturated fat, 2g trans fat, 140mg cholesterol, 2,980mg sodium, 140g carbs, 6g fiber, 64g protein.

P’Zone Meaty: 1,380 calories, 58g fat, 26g saturated fat, 2g trans fat, 160mg cholesterol, 3,460mg sodium, 144g carbs, 8g fiber, 70g protein.

9. Wendy’s Baconator

The term “Baconator” sparks images of an action flick featuring a leading man with a terribly thick Austrian accent. But if you’re planning on ordering Wendy’s newest blockbuster, think again. I can picture it now: A seatbelt-straining drive-thru customer grabs his grease-stained bag of beef, bacon and fried potatoes, and before driving off to feast upon his Baconator, he shouts to the drive-up window jockey, “I’ll be back!

It’s also poor dining to indulge in this Wendy’s double cheeseburger on steroids. The Baconator boasts two beef patties, two slices of cheese and six slices of bacon! Do yourself a favor and terminate your urge to order this beast of a burger.

The nutritional numbers for the 10-ounce Baconator: 830 calories, 51g of fat (22g saturated, 2.5g trans fat), 170mg of cholesterol, 1,920mg of sodium, 35g of carbs, and 57g of protein.

10. Denny’s Extreme Grand Slam

The advertising for Denny’s Grand Slam breakfasts used to feature the tagline, “$2.99…Are you out of your mind?!” Now that the restaurant chain has launched advertising for its new Extreme Grand Slam—a breakfast platter piled high with three strips of bacon, three sausage links, two eggs, hash browns and three pancakes—they might want to change it to, “You’re ordering a Denny’s Extreme Grand Slam…Are you out of your freakin’ mind?!”

The Denny’s Website urges customers to “fall in love with breakfast all over again.” It then offers up its latest line of “Breakfast Cravers” platters—dishes packed with the artery-clogging goodness of not-so-lean meats. Cases in point: The Meat Craver’s Breakfast and the Steak and Cheese Omelette.

The nutritional numbers for the 21-ounce Extreme Grand Slam: 1,160 calories, 64g of fat (17g of saturated fat), 560mg of cholesterol, 3,750mg of sodium, 102g of carbs, 4g of fiber, and 45g of protein.

There you have it— The Worst of the Worst! Have a Happy and Healthy 2008! Thank you Spark People!

Refer to my Fitness Products – Deals and Fitness Products – Store for you savings on all things fitness.

Many of us have a great pre-workout and workout routine. We drink plenty of water before and during exercise, warm up, stretch, work the entire body, and even get in some cardio training as well. Then, after the last exercise, we promptly head back to the locker room, change, and journey home.

What so many out there do not realize is the importance of what you do after you work out. You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.

After your last exercise, your workout is not over. The first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down.

Even when you are actually done exercising, you need to keep replenishing your fluid levels. It’s recommended that you drink another 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Eating is one of the last, but one of the most important, items to do after a workout. You have not only burned hundreds of calories and lost carbohydrates, but you have also actually torn your muscles. You need to repair your muscles and boost your energy level, and you need to do it fast. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein. A perfect example is a tuna sandwich on whole wheat bread.

The carbohydrates will re-energize your body, while slowly turning into calories – so you have plenty of time to burn them before they turn to fat. The protein helps repair your muscles, so they grow stronger while your body rests until the next workout.

Next time you put down the dumbbells and think your work is done, remember these after-workout necessities to maximize your efforts and get the most out of exercising.

Refer to my Fitness Products- Deals and Fitness Products – Store for your savings on all things fitness.

Water makes up 70%-80% of our bodies, regulating body temperature, helping our breathing, transporting nutrients, carrying away waste and helping our muscles function, water is pretty much useless. Oh, and you need water or, after three days without it, you’ll die.

So in other words, water is essential. It can even be an extremely important (and often over-looked) weight loss factor.

Somehow, though, water is one of the most neglected parts of our nutrition plan. Some of us possibly go an entire day at times without one glass! Every part of your body is dependent on and comprised of water, and the most important parts need even more. Your brain is made up of 75% water, your blood 82% and your lungs nearly 90%.

Besides being a vital component of your body, water also helps to reduce weight. The more hydrated you are, the quicker your metabolism works. When you are dehydrated – even before you start becoming thirsty – your liver has to help the kidneys function and can’t metabolize fat as quickly. Your metabolism slows down, causing some unwanted fat to remain.

If your body is used to not getting water, it actually stores more in ankles, hips and thighs. In other words, it doesn’t trust you to keep bringing water, so it keeps what it can get, like a thirsty cactus. Once it realizes the water will keep coming, your body will get rid of the stores and you’ll lose weight!

Staying hydrated is not restricted to drinking water; milk, juice and other liquids – even some fruits and vegetables – are good sources of water. But avoid caffeinated beverages (coffee, soda, energy drinks), as they actually cause you to lose fluids and become dehydrated.

The recommended daily amount of water is eight cups a day, or as much as possible.

Even if you constantly drink coffee or soda, you can make some simple changes to increase the water in your diet. Here are just a few ways to get more water every day:

• Keep a water bottle in the car
• Take a water break instead of a smoke break at work
• Order water at restaurants instead of soda or a cocktail

Body composition is the amount of fat vs. lean muscle tissue in the human body. This is commonly expressed as a percentage of a person’s total weight. Body weight alone is not a clear indicator of good health because it does not distinguish how many pounds are from fat and how many are from lean body mass. The popularity of body composition (as a measure of progress) is growing as people realize its value in determining health risks.

Although two people can have the same body fat percentage, that doesn’t mean they face the same health risks. Where body fat is located can place a person at far greater risk for fat-related health conditions such as: cardiovascular disease, high blood pressure, stroke, diabetes and even certain types of cancers.

Fat around the abdomen may present the greatest risk for health problems. Abdominal fat is most common in males and is associated with increased risks for heart disease, stroke, diabetes and high blood pressure. In contrast, fat around the hips and thighs is most common in females and seems relatively harmless with respect to these health problems.

It is important for good health and well-being to not only know your body fat percentage, but to pay attention to where that fat is located.

The great thing about aerobic exercise is that there are unlimited options at your disposal. There are so many choices when it comes to picking a good workout. You could run around your house each day for 30 minutes and achieve your goal. But you will more likely have success with a variety of exercises that you enjoy.

Find a “Hobby” Exercise

If you enjoy any of the following outdoor activities like:

• Bike
• Running
• Swimming
• Surfing
• Playing Tennis
• Roller-Blading
• Weekend Warrior

Whatever it is, try to find something you can use as a regular part of your fitness routine. This can become your “hobby” exercise. For example, if you like riding a bike, each workout day can start with a bike ride to help get you inthe right mindset. Many times, just starting is the biggest hurdle to overcome. The “hobby” exercise is like that morning cup of coffee, kick-starting your workout.

Keep Challenging Yourself

Oftentimes people will do the exact same thing for an extended period of time and wonder why they don’t see any changes. In the beginning, your body is challenged, but eventually it’s conditioned to handle the stress. The body needs to be continuously challenged to see results. It can be as simple as going from the 3.0 level on an exercise bike to 3.2, or from 0 percent grade to 1 percent on the treadmill – slowly putting a little more stress on the body, burning a few more calories, and developing more lean muscle tissue. You’ll begin to notice the difference in as little as a week!

Whether it was the special of the week or the late night dinner craving, the common bug to blame is called Norovirus. This virus infects over 23 million people a year, making the absolute number one cause of food poisoning.

But it is better known as the stomach flu or gastroenteritis. Norovirus is spread through fecal matter, and the most alarming thing about this disease is, it’s most commonly passed from workers who don’t wash their hands properly after using the toilet.

In the region of 12 to 60 hours after eating a contaminated meal, you’ll come down with nausea, fever, chills and the worst of all diarrhea. The majority of people will feel better after a day and don’t have to suffer from any long-term effects.

Refer to my Fitness Products – Deals and Fitness Products – Store for savings on all things fitness.