Dustin's Activities

Things to eat on an airplane

admin — Thu, 30 Jun 2016 13:45:13 GMT

I'm going to st. lucia in a week for a destination wedding and the flight is 5 hours long plus 1.5 - 2 hours drive to the hotel.

What do you guys recommend for snacks that I can eat during that timeframe beside nuts because I don't like them at all lol :P

Nutrition

Don — Sun, 31 Jul 2016 20:42:10 GMT

Per the math it says I should be on level 3. As I lose weight should I adjust the nutrition level or keep it the same through out the 90 days?

Can I squat and run for distance?

Dustin — Thu, 21 Jul 2016 19:59:57 GMT

I want to run a half marathon, but I also want to have some strength. Does squatting play nice with distance running, or am I actually hurting both by trying to do two different things?

Why you need carbs to manage your weight

Dustin — Sun, 31 Jul 2016 18:00:22 GMT

Carbohydrates are essential to good health but often get a bad rap for weight loss. Learn about the two types of carbs, why carbs are necessary and how carbs can help you manage your weight.

Simple vs complex carbs

There are two types of carbohydrates: simple carbs and complex carbs. Simple and complex carbs are both necessary for a healthy lifestyle and weight management.

Simple carbohydrates, in moderation, help power your workouts

Simple carbs are often found in refined sugars and give carbs a bad rap. Simple carbs are typically associated with refined sugars and soft drinks but are also found in fruit. We all know soft drinks are bad for losing weight, so does this mean fruit is bad for you too? Absolutely not. Processed foods are harmful to weight loss because they contain added sugars without additional nutrients. Unlike processed foods, fruits are an excellent source of simple carbs because they do not have added sugar.

Simple carbs are a quick energy source and are necessary to power through intense workouts. This is why athletes consume sugary sports drinks during competition to fuel their bodies. The problem with simple carbs is our bodies burn through them quickly, leaving us feeling hungry, sooner.

Many of us consume too many simple carbs. Processed and fat-free foods get their delicious flavors from added sugar. Once we burn through all those carbs, our appetites trick us into wanting more and heading back to the fridge for more empty calories.

Complex carbohydrates help reduce your appetite

Complex carbs, also known as starches, are found in vegetables, unrefined grains and legumes. Complex carbs provide vitamins, minerals and fiber that are vital to your health.

Our bodies burn complex carbs much slower than simple carbs, providing a steady energy source throughout the day. Since our bodies burn complex carbs slowly, we do not experience the hunger spike associated with simple carbs.

Fiber is also great for weight management because it leaves you feeling full longer. Fiber also helps manage blood sugar and cholesterol levels, both important factors in maintaining your health.

How carbohydrates help you lose weight

Low-carb diets claim the “trick” to losing weight is to strictly limit carbs but, if you read my blog, you know the only “trick” to managing your weight is exercise and a balanced diet. Despite their bad reputation, carbs are essential to a healthy diet and managing your weight. The Dietary Guidelines for Americans recommends that carbs compose 45 to 65 percent of your total calories.

Complex carbs provide vitamins, minerals and fiber which helps control your hunger. Fiber is also important to manage your cholesterol and blood sugar. Complex carbs should make up the majority of your carb consumption.

Processed foods are full of simple carbs and lack nutrients. Get your simple carbs from fruits and avoid sugar-added foods. This will give you energy without a raging appetite. Sports drinks are great during intense workouts, but water is a better alternative during every-day life.

Country Heat a fast-paced, fun workout for everyone

Dustin — Wed, 20 Jul 2016 21:51:21 GMT

Country Heat is a low impact, highly effective and ridiculously fun 30-day fitness program set to country dance music. Designed by celebrity trainer Autumn Calabrese for all fitness levels, Country Heat combines 5 high-energy, cardio-based dance workouts, 1 dance conditioning workout, and the portion-control eating plan to maximize weight loss and achieve a toned, tightened body in just 30 minutes a day.

Country Heat uses the portion-control eating plan made famous by 21 Day Fix: no counting calories, no starving, just simple portion control to help you lose weight and feel great. Best of all, Sixpack Smackdown's very own L'il Red brings you delicious 21 Day Fix approved recipes to help you eat great and lose weight.

Try Country Heat

My Country Heat preview

I had the opportunity to preview Country Heat with Beachbody on Demand, before it comes out for the general public. Country Heat is much more fun and effective than I expected. When I think of Beachbody workouts, I think of intense, boot-camp style workouts like P90x and Insanity. Country Heat is not boot-camp. Country Heat is designed to get you moving while having fun. Autumn Calabrese teaches you the moves slowly, then speeds it up once you get the hang of it. The workout flew by and, when I was done, I had a good sweat and felt like I had a good cardio workout. The biggest surprise was how I felt a couple hours later.

Later in the evening I got up from the couch and, to my surprise, my legs and glutes felt like I did some squats. Sure enough, while Country Heat tricked me into thinking I was doing a bowling move, I was actually doing more of a reverse lunge. I was really impressed by how I got some body-weight strength training without even realizing it.

After trying Country Heat, I think this will be a great program for people who like country music, enjoy dancing and would like to lose a few pounds. I was most surprised by the sneaky strength training mixed in with steamy cardio. Country Heat is a workout video that doesn't feel like a workout video. You will sweat, you will burn calories, but you will also have a ton of fun along the way. Let's face it, sticking with exercise is hard. Country Heat makes it easier by providing fun workouts. If you enjoy what you are doing, you will stick with it.

Try Country Heat

UPDATE: Country Heat Now Available

www.youtube.com/watch

Try Country Heat

How to burn fat: the myth of the “fat-burning zone”

Dustin — Thu, 28 Jul 2016 21:35:48 GMT

You’ve probably seen cardio machines that show your “maximum fat burn” is about 50% - 60% of your max heart rate, implying that anything higher results in less fat burn. Sounds awesome, right? You can burn more fat by working less! Does this pass the sniff test to you? Probably not. If it does, congratulations! You’ve just fallen victim to clever marketing.

How to burn fat fast

Everyone is looking for the magic, easy way to lose weight and burn fat. The reality is, the fastest way to burn fat is a combination of a healthy diet and exercise. Fat-loss is basic arithmetic. If you want to lose fat, you need to burn more calories than you consume. Calories come in everything we eat and power your body. Everything we do burns calories. Whether you are napping, playing Xbox or doing a P90 workout, you are burning calories. The harder your body works, the more calories you will burn.

The simple truth is you need to burn more calories than you eat in order to burn fat. Some activities are better for burning calories, such as compound exercises, strength training and aerobic conditioning. If you train at 85% of your maximum heart rate, you will burn more fat than if you do the same amount of exercise at 60% of your max heart rate. Ramp up the intensity and you will burn more calories, quicker.

Eat right to burn fat

Have you ever heard the phrase, “abs are made in the kitchen?” It’s true. While exercise will help you burn more calories, you cannot out-exercise a poor diet. The good news? You don’t need a perfect diet to lose fat. I am doing Focus T25 and following a pretty solid nutrition plan and lost 20 pounds in one month. I also have a cheat meal a couple of times per week.

Start by reducing the foods with no nutritional value. Sugary drinks and high calorie snacks will kill your fat burning progress, no matter how hard you exercise. Instead, replace them with water. Proper hydration helps your body feel better and feel less hungry.

How to burn fat without exercise

Burning fat without exercise is much more difficult. The challenge is to reduce your caloric intake without shorting yourself on essential nutrients. Starvation and crash diets give short term results, but are often followed by a binge period where you gain back everything you lost, and then some. If you want to burn fat without exercise, you need a very strict diet while still consuming the proper amounts of protein, vitamins and minerals.

Meal replacement shakes can help reduce calories while adding protein, vitamins and minerals. I replaced one meal per day with Shakeology, which has helped me lose weight and have more energy. It is important, however, to make sure you consume enough calories so you do not lose muscle. Aim to eat about 500 calories less than you burn, and you will achieve steady, sustainable weight loss.

Get moving

The key to burning the maximum amount of fat is to eat a balanced diet and crank up the workout intensity. Nobody wants to hear it, but you simply burn more calories by working harder. Be wary of things that sound too good to be true, "just wrap this around your waist and the pounds fall off!" Follow a program, eat right and you will see results. Adopting a healthy lifestyle is hard, but you never hear anyone say it isn't worth it.

How to treat depression and anxiety with exercise

Dustin — Mon, 25 Jul 2016 19:19:10 GMT

For millions, depression and anxiety are crippling disorders which negatively impact their lives. But, did you know regular exercise can help improve your mood and reduce stress? Learn how exercise can help you reduce stress, and see how you can get started.

How does exercise relieve stress?

Exercise helps relieve stress in many ways. First, exercise triggers your body to release endorphins. What are endorphins? Endorphins are the chemicals inside your brain that make you feel good, and are nature’s form of morphine. Endorphins are so powerful, they can make you feel happy and serve as a natural pain killer. Sounds crazy right? Ask any runner and they will tell you they get “runners high,” or a feeling of euphoria associated with a long run.

Exercise also helps relieve stress by getting your mind off your worries for a while. As you fatigue your body, you require more focus to push through your workout. Your brain will spend less energy on your stress, and more on getting you across the finish line.

Regular exercise helps improve your mood. When you exercise, you feel a sense of accomplishment for taking steps to improve. Exercise also helps you gain confidence as you see the results of your hard work start to pay off. Regular exercise also helps you sleep better, which gives you better focus and helps you get through the day.

How to get started with an exercise program

Get checked out You need to consult your doctor before any lifestyle change. If you haven’t exercised in a while or may have some underlying health issues, it’s important you get checked out so you don’t end up injuring yourself.

Set goals and find a program Do you want to run a 5k? Great! Learn how to start running. If you’re looking for general fitness, find a program that incorporates cardiovascular activity, strength training and flexibility. I do Focus T25 and quickly lost 25 pounds.

Find an accountability partner Find someone who will motivate you and help you stay on track. You will find that some of your friends may not be as supportive as you would like. There are many reasons for this (often jealousy)! You need to find somebody who will encourage you to accomplish your goals and cheer you on, every step of the way. Don’t know anyone? Contact me, and I’ll cheer you on!

Get moving! Your doctor says you’re good to go. You’ve found a great program, and you have a supportive accountability partner. Now it’s time to get off the couch and get moving. Remember, Rome wasn’t built in a day, and you may need to start out slow. Just be consistent and you’ll notice a difference in your mood (and health) in no time.

Ask A Question I

Thu, 21 Jul 2016 20:00:17 GMT

Ask a question in a forum.

Shakeology mixed berry smoothie recipe

Dustin — Thu, 21 Jul 2016 18:35:53 GMT

I'm a little camera shy, but I took the plunge and published my first video! Check out my Shakeology berry smoothie.

Ingredients:

1 cup strawberry Shakeology powder
1 cup mixed berries (I used raspberries & blackberries)
1 cup orange juice
1 cup water and ice

Start with 1 cup of ice water and add mixed berries, strawberry Shakeology powder and orange juice (in that order). Blend about 5 seconds and enjoy!

Calories: 300
Protein: 15g

www.youtube.com/watch

Determined dad loses over 170 pounds with gastric bypass, proper nutrition

Dustin — Tue, 19 Jul 2016 18:49:36 GMT

Chad Walock has always been bigger than average. Like so many kids who struggle with their weight, Chad faced teasing and insults from his classmates.

“I came from a family where almost everyone is overweight,” Chad said. “I even remember in 6th grade having to cut weight to play football.”

High school sports helped Chad better manage his weight. A two sport athlete, Chad dropped under 200 pounds while competing in both football and wrestling. However, a torn meniscus during his junior year forced Chad onto the sidelines and kicked-off his adult weight-loss struggles.

“As I quit being active in multiple sports, I kept eating like I was in those sports and the weight started climbing up and up.”

Chad tried many strategies to lose weight and get in shape including weight-lifting, intense exercise, and even lost nearly 100 pounds on the Atkins Diet. While Chad lost the weight, keeping it off proved difficult.

“Eventually I gained all the weight back and more,” Chad said. “I also attempted getting back into shape by lifting weight with some good friends of mine. This worked for a short time, but eventually they left and I gained more weight.”

Like so many of us, Chad lost weight, only to gain it back, over and over again. This pattern of losing and gaining weight continued until 2015, when a family member suffered a health scare that put Chad on the road to permanent weight loss.

A health scare close to home and a turning point

“My brother started having very severe issues with eating, vomiting, and heartburn." Chad said. "His doctor told him this was a hiatal hernia, and it couldn’t be fixed at his current weight without it just immediately returning.”

The doctor recommended simultaneously fixing the hiatal hernia while conducting gastric bypass surgery. The operation was successful. Within months, Chad’s brother started losing weight. Chad started to think gastric bypass might be an option for him.

“I didn’t want to have the surgery initially and was afraid of it, and in denial and how big I was becoming,” Chad said.

Chad was fortunate. Despite weighing over 360 pounds, Chad did not struggle with many of the other health conditions that plagued his family. Still, Chad knew his weight put him at significant risk for serious health conditions, such as diabetes, and knew it was only a matter of time.

Before: Chad weighed over 360 pounds before starting his weight loss transformation

Considering gastric bypass

Chad attended a group meeting to learn more about gastric bypass, where he learned insurance would not cover the procedure until he showed consistent weight loss and attended nutrition counseling for six months.

“I have a young son whom I love dearly. I didn’t want to die before watching him grow up. I needed to make a change.”

Chad flourished with nutrition counseling, losing over 50 pounds. While this was difficult at the time, Chad credits this experience with helping him develop healthy, long term habits.

On December 22, 2015, Chad underwent successful gastric bypass surgery, and his weight loss accelerated. For the first two months, Chad lost an average of over 1 pound per day. While the weight loss was rapid, it wasn’t easy.

Gastric bypass not the "easy" way out

Gastric bypass is a surgery that aids weight loss by changing how the stomach and small intestine process food. Gastric bypass restricts the size of the stomach, which makes it challenging for patients to get all the calories they need. Because of this, gastric bypass patients require a strict diet for the rest of their lives.

“I had many issues eating without throwing up or becoming nauseated,” Chad said. “I’ve also struggled with other issues such as becoming light headed when I stand up, and blurry vision when I move too fast.”

Gastric bypass is not a quick, simple fix. Since the surgery, Chad practices a strict diet to ensure he gets the proper amount of calories and protein without getting too much fat and sugar. Even more challenging, are some of the attitudes and misconceptions associated with gastric bypass.

Throughout his journey, Chad has faced criticism from people who think gastric bypass is easy. This began in his first meeting. Despite weighing 368 pounds, Chad was one of the smallest men in the room. This upset some of the other patients.

“I was one of the two smallest people in this room and another person at this meeting insulted both me and the other smaller man in the room saying we were ‘too small’ and to ‘get the hell out of here.’”

Chad’s journey has been difficult, but his work has paid off. Chad is now able to chase his son around the park and lives a healthier life since having gastric bypass surgery.

“I look at myself now and see the 170lbs I have lost and see the scale back under 200lbs for the first time in many years. I know I still have a way to go and will continue to lose more weight,” Chad said.

After Chad lost over 170 pounds with proper nutrition, gastric bypass surgery

Gastric bypass is not an easy fix, and doctors are reluctant to perform the operation until all other options have been exhausted. Chad offers the following advice for anyone trying to lose weight and facing gastric bypass surgery:

“Gastric bypass is not cheating or taking the easy way out. This is just a tool to help you in your weight loss. Yes, it will be hard. There will be times when the scale doesn’t move for weeks but just keep at it. Yes, you will be challenged and your life will change but, it will be worth it, if you follow your doctor’s plan.”

jusalt

jusalt — Mon, 18 Jul 2016 19:54:27 GMT

How to lose 20 pounds in one month

Dustin — Fri, 15 Jul 2016 16:08:18 GMT

I looked down at the scale and saw it spinning as though The Brofessor just spun the wheel on The Price is Right. Holy crap, would it ever stop?

The scale gave out a defeated moan and finally came to a stop at 248 pounds. Yikes. I hadn’t weighed this much ever. As a high school hockey player, I weighed about 195. High school hockey ended, but I kept on eating like a hockey player. After a decade of bad habits and very little exercise, I was looking straight down the barrel of the 250 club (and a lot of potential health issues). I needed to lose weight. Fast.

Improve your diet to lose weight

When I hear the word diet I think of dreadful things like cutting everything delicious out of my life, gnawing on rice cakes and starving myself to the point of exhaustion. I have good news, that is NOT a diet! Your diet is your overall nutrition, which can (and should) include some cheat foods.

I made small changes. I used to eat at the work cafeteria every day for lunch, to the tune of about $7 and 1000 calories, again, every day. I replaced my lunch with Shakeology, a meal replacement shake. The result? I saved myself about $20 and 3000 calories per week! Now I feel better and have more energy.

Next, I reduced the amount of diet soda I drank. I didn’t cut it out, but I limited myself to one can a day. After a couple of days, I realized I didn’t even want soda anymore! Instead I drank water and learned some interesting things.

Did you know dehydration makes you feel hungry? I didn’t either. Once I started drinking water regularly, I found my appetite decreased. I used to skip breakfast, eat a carb heavy lunch, then get so hungry I’d chew on my mousepad until I could go home and eat more garbage food. Once I started drinking water, I found I wasn’t as hungry during the day. I felt better and my mood improved, much to the delight of my co-workers.

Cheat Meals

Cheat meals are necessary for me because they allow me to eat whatever I want, a few times per week, while still losing weight.

Outside of reducing soda and drinking Shakeology, I didn’t make many changes to my diet. I am more aware of what I eat, but I still have room for cheat meals throughout the week.

I absolutely love Indian food and pizza. Every Tuesday, a great Indian restaurant sets up shop in the workplace cafeteria. And, every Tuesday, I splurge and order a big plate of rice, chicken tikka masala, paneer and naan. I may also be known to throw down a little pizza on Saturday nights.

I do not have a perfect diet. Sometimes I overeat, but I do not feel guilty about it anymore. I know that, as long as I eat healthy most of the time, I will continue to lose weight and improve my health. The bottom line is, depriving yourself of your favorite foods only sets you up to fail.

Exercise to lose weight

A great diet is 80% of losing weight, but your body needs exercise if you hope to get in great shape.

I started exercising by running, just three days per week. Like my diet, I started out slow. Remember, I started about 250 pounds. I didn’t do much of anything fast (except maybe go for seconds at the pizza buffet).

I followed the RunDisney Marathon Plan for beginners. Am I ever going to run a marathon? Maybe, maybe not, but a solid plan helped me stay on track and be consistent. After only one week, I was able to run the full distance instead of taking walk breaks.

Make exercise a habit

Exercise will become a habit if you stay consistent, just like eating junk food became a habit. After three weeks of running, I added some strength training using Beachbody on Demand workouts. This added a little variety to my week and keeps exercise fun.

I cannot stress enough the importance of finding a program and sticking with it. A good exercise program will build strength, flexibility and endurance across your entire body. If you are just getting started, I highly recommend a good body weight workout. Body weight workouts are cheap, can be done anywhere and can be modified if some moves are too difficult. If you are looking for a comprehensive workout and exercise program that’s effective but not too intense, I love P90.

It’s going to hurt… a little

Let’s be real. Changing your body is going to take some effort, and you will be sore for awhile! The good news: your body will adapt, fast. After your first workout, you will experience the “two-day hurts.” This is the not-so-awesome pain and stiffness that happens two days after a good workout.

A good post-workout stretch will go a long way to relieving your discomfort. I also recommend a protein recovery supplement to feed your muscles. Again, your body will adapt fast. It took me about two weeks of consistent exercise before the two-day hurts went away. Now I am able to exercise five days per week.

I lost 20 pounds in four weeks

I dropped 20 pounds in just four weeks. With only a few lifestyle changes, I feel and look better than I have in a long time. My clothes fit different, I have more energy and my friends definitely notice.

If I can do it, you can do it too. Just do what I did: start slow, make small changes and be consistent. Remember, fitness is a journey. Your body didn’t get out of shape overnight. It will take some time, effort and a little willpower, but it will be worth it. You can do this, and I am happy to help you along your journey.

Taylor

Taylor — Fri, 15 Jul 2016 13:31:24 GMT

21-year-old full-time desk job-er/college student. Helping others out with inspiration and advice.

The original Beachbody #Contai-Nerd

Introducing Dustin

Dustin — Thu, 14 Jul 2016 21:35:02 GMT

Hi everyone! I'm Dustin and I blog on D-Train Fitness. I used to be an athlete but took a decade off from exercise (while still eating like a high school hockey player). I got fat, but now I'm working to lose the extra pounds and get back into great shape. My blog is geared toward people like me who need a little motivation and aren't sure where to start! I hope to see you on my blog!

Pokémon Go: a fun way to exercise alone or with the kids

Dustin — Thu, 14 Jul 2016 01:39:14 GMT

Pokémon Go is the ridiculously popular augmented reality mobile app that allows users to wander across town, staring at their phones in an effort to catch ‘em all. Even if you don’t know what a Pokémon is, you’ve undoubtedly seen “trainers” – people who try to catch the little critters, wandering around your city.

Pokémon Go is a fun way to exercise because it forces the player to get off the couch and wander the real world in search of imaginary beasts. I decided to give it a shot as part of my effort to lose weight and get in shape.

Background

I grew up in a hunting family. As a child, I pushed bush to drive deer out of the woods. My dad was adamant that I never pushed strange bush. Using the same logic, I decided to start my Pokémon hunt close to home.

The hunt begins

I ventured out of my house and across the street, eager to find the great beasts. Success came quickly in the form of a Charmander, just .07 miles from my house. I smiled as I peered into the dark, steely windows to its soul and hurled a Poké Ball in its direction.

Direct hit!

The Charmander bounced a bit before being sucked into the glistening white and red Poké Ball, trapped inside for God only knows how long. Not bad for a rookie, I thought. I felt like lighting a celebratory smoke like my dad used to, but I remembered I do not smoke, and I am writing a fitness blog. Still, things looked promising: Only .07 miles and one Pokémon bagged. The Pokémoning (verb?) was certainly good.

The drought

Feeling motivated from my successful hunt I turned west toward man-made ponds and natural prairie grasses. This appeared to be a formidable hunting ground, but looks were deceiving.

I wandered left, right along drainage ditches and into a disappointingly empty porta-potty.

Accessible, but no Pokés here

Suddenly it happened! A rustle in the pond! I aimed my iPhone in the direction of the sound, my itchy Poké Ball finger twitched, ready to introduce Pikachu to his maker. Then, disappointment. It turned out to be a case of misidentification. I marched forward.

Canada Geese Delicious, but still not a Pikachu

Feast!

I trudged through new construction, feeling hungry and discouraged, with no Pokés in sight. I was about to give up, until I happened upon a strange blue thing on the map. A Pokéstop! A virtual watering hole of sorts. I had watched enough nature documentaries to know the area must be teeming with prey.

Teeming with prey it was! Within .4 miles of the Pokéstop, I laid waste to two Pidgeys, a Caterpie and a feisty Mankey.

Right between the eyes

Satisfied with my hunt (and feeling sufficiently manly), I slung my Pokéballs over my shoulder and headed for home.

Getting fit with Pokémon Go

Outside of a successful hunt, I also got a fun little workout, fit for both parent and child. In my 59 minute hunt, I marched 2.38 miles (5428 steps), burned 290 calories and slew five Pokémon. Pokémon Go won’t get you ripped, but it is a fun way to get out and move. Best of all, your kids will love Pokémon Go, so you can help them build healthy habits early.

The key to an effective exercise program is you. Even the best workout program means nothing if you don’t do it. Pokémon go is fun and addictive, and a great way to burn a few calories alone or with the kids.