Snow, Reading, and Exercise

Hello, today is hump day. Get your head out of the gutter! It is the middle of the week. But I agree with you, hump Wednesday sounds funny.


Yesterday, here in Maryland, we had a little snow storm come through these here parts. Where I live we got about 6 inches or so. For you measurement geeks, that would be half a foot or one sixth of a yard.

Luckily for me and my wallet, snow flakes and flurries didn’t start until 10am or so yesterday, so I got a few hours of personal training in. Then I came home and chilled with the family. We watched some television while playing Scrabble, and later that evening I finished reading “The Old Man and The Sea” by Ernesto Hemingway. He is one of my favorite authors. This is him sipping on what I assume is something other than water, and writing. He passed away in 1961.


Hemingway broke several rules when he wrote. He often didn’t use commas and he started many sentences with “I” and “The”. But he was a great story-teller and that is what matters in writing. He also didn’t use longer words where shorter ones sufficed. Ernesto, like many, enjoyed alcohol. Here are two quotes from him about alcohol that I agree with.

“I drink to make other people more interesting.”  I many times have done the same. And “Always do sober what you said you’d do drunk. That will teach you to keep your mouth shut.” Sounds good to me.

I like to read classics on my Kindle. For starters, most of them are free or a buck. I’ll buy that for a dollar! But I really read the classics because I didn’t read them in High School and I realized that when I do read them they inspire me to write, so much so that I am currently working on a novel. And what better way to learn to write than by reading classics that have withstood, or is it stood, the test of time. The first literary classic I read was “Pride and Prejudice” by Jane Austen, when I was attending Community College straight out of the Marines in the mid 1990’s. Thanks G.I. Bill! Then I read “The Call of The Wild” by Jack London and I was hooked. Fast forward to now.

Last summer I read “East of Eden” by John Steinbeck. That book was l-o-n-g, but it was a great read too. Recently I read “The Scarlett Letter” by Nathaniel Hawthorne. For me, it was a complicated read. Hawthorne, in some ways, is opposite of Hemingway. Hawthorne’s sentences are wordy, long, and full of comas. I had to read many of his sentences twice just to make sure I was sure of what I had just read. When I was done reading the book I thought “Damn, many men and women should wear the scarlet letter A.”


I have now moved on to the writings of Samuel Langhorne Clemens, better known by his writing name, Mark Twain. Just last night I started reading “Adventures of Huckleberry Finn” by Twain. It was written in 1885. I warn you now though, if you decide to read that book, the N word appears as often in it as it does in a KKK membership pamphlet, a bunch. But the book is a classic, so I shall read it.


I read a few pages and then I decided to look up quotes by Twain. And guess what I found? Twain had a quote on exercise that fits to this day.

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d druther not.” This quote is over 100 years old! So even back then people didn’t like to eat right, move, and drink water. Wow!!

exercise motivation

Here’s a quote from Twain the ladies will like mucho.

“No civilization can be perfect until exact equality between man and woman is included.”

Here’s one for parents, or expecting parents, also by Twain.

“As long as you’re in your right mind don’t you ever pray for twins. Twins amount to a permanent riot. And there ain’t any real difference between triplets and an insurrection.”

Here’s one on children.

“We lavish gifts upon them [children]; but the most precious gift-our personal association, which means so much to them, we give grudgingly.”

And this quote by Twain is hilarious and true.

“When red-headed people are above a certain social grade, their hair is auburn.”

As for today. I woke up, had my oatmeal with whey protein powder, some coffee, and shoveled the driveway in the name of duty and exercise. After that I came in the house and exercised with some free weights because I wasn’t sure if the roads were clear to head to the gym. Now I blog, and then it is off to train some clients and help them get strong and lose weight. Oh, if you shoveled snow today I want you to know that it does count as exercise. I found a “Snow Shoveling Calories Burned Calculator” online. It said that I burned 391 calories shoveling snow for 45 minutes. Damn! and then I worked-out too. Leadership by example is best.


Just a reminder, 57 days til spring. So stay on top of your resolution to lose weight. The sun will shine bright and warm before you know it. And for my Angelinos, please don’t remind me. I know that the high will be 83 degrees in city of Angels and city of my birth today. The good news is that with hard work, we can always catch a plane to change the weather.

















To Lose Weight, Drink This

The best weight loss supplement is…drum roll por favor…WATER! Sorry, you were probably waiting, or even hoping, for me to tell you about the newest herb found in the mountains of Peru, or deep in the Amazon, that you take with your food and presto, weight gone. Nope, that doesn’t exist, no matter what health magazines and Dr. Oz tell you.

In reality, water is not a supplement, it’s a necessity. Last I checked, humans need water to survive. But in our current times, we can hydrate many ways. Soda, fruit juice, Gatorade, Vitamin water, flavored waters, Iced Tea, and other junk juices can also keep us hydrated. But the problems with junk juices is that many are loaded with calories.

Proposed California Recycling Law Would Increase Bottle DepositsWeight loss nation, I advise you to remember the following. Sugar beverage companies DO NOT care about your health. They do not care about your weight gain. They do care about their weight gain though, their pocket’s weight gain that is.

Stack Of Cash

The same goes for children trying to lose weight. They should drink water only. Don’t believe these money hungry beverage companies when they tell you that your children need electrolytes in their fluorescent blue drinks because they might dehydrate during physical activities. Please, sports drink companies trying to get our children’s attention, don’t make me laugh. It takes a whole lot of exercise to dehydrate, and for our muscles to cramp, because of dehydration. I am 41 years old and have been exercising, working out, and playing outdoors since I was…well…always, and I have only had muscle cramps, real muscle cramps, twice in my life. Once in the Marines, when we did a Battalion run, and that’s exactly what it sounds like it is, the whole Battalion goes for a long ass early morning run, and on an EMPTY STOMACH! And last summer I cramped up because after a night of “adult drinks”, I decided to get up with the sun the next day, on an empty stomach, and ride my bike for about 18 miles in the Florida, July heat. And as you can tell, I survived to tell about it. photo(30)

Above, that is my shadow being cast by the morning sun down by Clear Water beach in Florida. On that bridge is where my legs cramped. Ok, enough about me, and back to  you and drinking water.

When I say drink water only it means DRINK WATER ONLY. It means drink water with your lunch, dinner, snacks, when you’re thirsty, at the movies, at the State Fair, at the mall, in your house, in front of the TV, at work, and anywhere else you may find yourself with thirst.(Milk is allowed with breakfast because water and cereal sucks, and so does waffles and water).

Here is more on DRINK WATER ONLY. I have had friends, family, and friends of friends (the transitive property does not apply to friendship. A friend of a friend does not  necessarily equal your friend. They are just someone you met. Hence, they are only friends of friends) swear to me that all they drink is water, as they sip on a beer or some other adult beverage at a social function. QLC! QLC stands for Que La Chingada. It is like the Spanish version of WTF!

People! adult people! alcohol is also included in what not to drink if you are trying to lose weight. If you tell me you drink only water, that does not mean that Monday through Friday afternoon you drink only water, and then Friday afternoon through Sunday night you drink alcohol like a beer thirsty soldier who just got back from serving six months on foreign soil.


Why drink water only? Because you eliminate a bunch of excess calories from your diet, that’s why. And excess calories equals weight gain for most and many. Some math can be complicated, but calorie math is quite simple and not fuzzy. If you consume calories and you don’t burn them off, your body will store them for future use. The messed up part is that these excess calories are stored as fat, and not gold or diamonds. I know, it’s not fair, but who said life would be.

Oh, before I forget. Those 5 dollar Frappa-shit load of calories-chinos are one of the worst ways to start off your day if you are trying to lose weight. Sure, some of them only have about 160 calories, which still isn’t good because you would have to walk over a mile to burn that off. But some pack close to 500 calories, and that’s not including the innocent looking 300 calorie pastry you might also have with your Frappa-calorie-chino. Now your total is about 800 calories. To burn off 800 calories, you would have to walk about 7 miles. And it would take you over 2 hours, at a 3mph pace, to walk 7 miles. Long story short, just drink water.

BUT, if you MUST, here are some other options. I can’t believe I am going to write the following. You can have artificially sweetened juices or even sports drinks, but make sure they have 10 calories or less. Better yet, let’s make it zero calories. Let me make it clear, I prefer you drink water, but I understand some of you can’t bear the thought of drinking an odorless, healthy, calorie-less liquid, so I gave you options. (If you have digestive issues like burping last nights food this morning, constant burping, farts, stomach bloat, and other stomach discomfort, ditch the carbonation and chemicals in your favorite soda beverage and drink water. Your stomach will thank you for it).  Check out the following ingredients in Coke.


According to (yes, that is a real website), “short of drinking STRAIGHT VINEGAR, Cola is the most acidic thing you can buy to drink”. It goes on to talk about how ingredients in some sodas jack your stomach up. So if you are a soda drinker, diet or not, and you are constantly reaching for the Zantac, Prilosec, and other antacids, because you feel full, belch, and pass gas more than is normal, you might want to give up soda for a while. On a side note, I had no idea soda was so acidic until I read about it today. From this day on, no more soda with my tequila, just straight tequila…Yahooo…TGIF! (Tequila Gives Instant Friends)

Here's to Friday

Inspiration for Weight Loss

Question, how’s your New Year’s Re-solution to lose weight coming along? Remember, you can’t continue last year’s eating and movement habits and expect to lose weight. You must move more and eat less. I have faith in you, but more importante, you must have faith in yourself. I know losing weight is a challenge, but think about it this way. If pyramids could be built way back in the day…


and we could put a man on the moon…


and if as an adolescent, Liz Murray could survive having cocaine and heroin addicts for parents, who both eventually died of aids, and she could endure scavenging the streets of the Bronx as a teenager, with her sister, and sharing with her sister ice cubes and toothpaste for dinner, so they could feel like they were eating something, and if the super-strong and inspirational Liz Murray could overcome all the above and more, and be accepted to Harvard, and graduate…


you can lose weight.

I know, often we are told to “dig deep within ourselves to find strength, will, and discipline” to accomplish something, but sometimes that’s a challenge. During those challenging times, when we mentally beat ourselves up for not doing what we promised ourselves we would do (or is that just me), we must look around us for inspiration. Believe it or not, there is positivity in the world.

Don’t let the news get to you with their bombardment of negative headlines, images, and stories. Try to stay positive, especially about you. There are inspirational stories and real life humans behind them everywhere. You probably have inspirational people in your neighborhood or in your family. People accomplish amazing things everyday. Just sit back, observe, and admire the inner strength that some display, and channel that admiration into inspiration for whatever it is you’re trying to accomplish. Let others strength be your strength. Remember, you need concrete personal reasons to lose weight, and those reasons may need inspiration kicking them in the ass to get the ball rolling. Got it? Ok, you want one more inspirational person. How about Jim Abbott…Yankees Jim Abbott after pitching no hitter. 9/4/93

Abbott was born with only one hand, but he didn’t feel sorry for himself. He played baseball, and PRO BASEBALL at that. Abbott played in the MLB for about 10 years. In 1993, Abbott pitched a NO HITTER for the Yankees. WTF! WTF, in Jim’s case stands for “With The Fastball”. Oh, and don’t go telling Jim that he can’t or couldn’t hit. In 1999 he had two hits for the Brewers. Abbott could even bunt!


Inspiration is everywhere, just take a look. You want to know something pretty neat? If you lose some weight, you will be someone’s inspiration to lose weight. The more you lose, the more you will inspire. I see it happen all the time.







The Best Diet for Your New Year’s Resolution

Hello everyone, and Happy New Year. Damn, I can’t believe it’s 2014. Where does the time go. I know, time goes by and bye.

2014 is your year, correct? It is the year when you will lose weight and feel great. During December of 2013, you promised yourself that as soon as 2014 rolled around, you would move more and go on a diet. Well, we are a week into the new year. How has that diet and exercise plan gone so far? Not so good, or so so. Never fear, Healthy Homeboy is here. I will help you with your diet today. It is a simple diet that works. Are you ready?


Yes, it’s that simple. I know, I know, you want me to tell you what you can eat. Well, I can’t do that because I don’t know your food likes and dislikes. Hell, I don’t even know if you like to cook or can cook. So how am I supposed to advise you on what to eat? You already know you should eat fruits, vegetables, clean-lean meats, drink water, and eliminate sugary drinks, alcohol, desserts, and fast food as much as possible.

Let’s talk pets. Trust me, it has to do with weight loss. I used to have Rottweiler. He was large, slept as much as he could, and was very protective of house and owner. He weighed 120 pounds, was muscular, and never aggressive. But when he barked, and I wasn’t ready for it, it scared the shit out of me! He looked something like this…


Now I have a Jack Russel Terrier. He looks something like this…


My Jack Russell and Rottweiler never got to meet because my Rottweiler passed away a few weeks before I got my JRT. This is what they would have probably looked like side by side.


Notice that the JRT is about one fifth the size of the Rotty. And guess which which one of these two dudes ate much more than he other? It’s obvious, the Rotty did. Now I ask you, do you eat like a Jack Russel Terrier or a Rottweiler? Just like  a dog, you should eat for your predetermined size and appropriate weight.

All 11st.jpg

The woman on the far left who is 5ft 2 inches tall should not eat as much the woman on the far right who is 6ft 1 inch tall. These women all have to eat according to their height and activity levels to have a healthy weight/BMI. In general, the taller you are the more you can eat because your just a bigger human being. I am 5’11’, but I cannot, and should not eat like a 6’6′ basketball player. Ladies, don’t eat like a man, especially if he’s taller than you.

In summary, if you want to lose weight, you must eat less. How much less? How about 1/5 less at every meal. See how that goes for a while. Trust me, it will work. Then educate yourself on how tall you are, how much you must weigh or want to weigh, and the amount of calories needed daily to attain that weight. I will give you a hint: It isn’t much food that you need daily. I know, it sucks. The following chart is based on weight and activity levels.

Caloric Chart

On a funny note, when I first got my Jack Russell Terrier, I noticed he was pooping too much and was gaining weight rapidly, then I realized I was feeding him too much. I was like “Damn, even dogs gain weight if you don’t feed them correct amounts”. I cut back on his food and he lost his excess weight. He now prances around at a trim 18 pounds and barks at everything. He specifically hates squirrels.