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Podcast

 

Hey guys! Antuan here.  Just wanted to let you know about an amazing opportunity I recently had.

I’ve had the great fortune of meeting some wonderful people from all over while on my journey to a better, healthier me.  One of those people is Krista Barrack.  She is a weight loss warrior and also has a podcast called From Fat 2 That.

I had the privilege to be a part of her podcast earlier this week!  It was a lot of fun and I definitely enjoyed the opportunity to share my story.

Check it out below!

Click here for the podcast!

Oh yeah – The episode is also on iTunes as well. Fat 2 That: Motivating People on their Weight Loss and Fitness Journey  by Krista Barrack.  Episode FF2T 40

podcast

 
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Posted by on 01/27/2017 in Uncategorized

 

Keep The Good Ones

I was watching tv the other day and saw a basketball commercial. A current player was asking a hall of fame player the secret to a great season. The gist of the commercial was the really great basketball players have short memories and only remember their good moments. While it was comical, the commercial was actually right. Not only was it right, it provided a great lesson.

What’s the lesson? You can’t achieve your goals (be it weight loss or being a great basketball player) if you focus on the bad choices you made or the shot you just missed. Instead forget those moments as quickly as possible and move on to the next moment. The next shot, the next meal, The next workout.

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It’s kind of like how yesteryear was. Believe it or not there was a time when cell phone cameras and digital cameras did not exist. Instead you would snap pictures on actual film inside a camera. Then once that roll of film was full, you would take that roll film to a store to have the film developed. Once the film was developed, you could go through the pictures and keep only the good ones. The dark ones, throw them out. The blurry ones, throw those out too. At the end of the process, you have only the good pictures.

That’s how my weight loss journey has been. There have been bad food decisions. (blurry pictures) There have been skipped workouts. (dark pictures) Like the hall of fame basketball players, I didn’t keep those memories. I threw those out and only kept the good memories. The killer workout completed. The 3 mile run without stopping. The crossfit session completed. The healthy meal with all the portions properly measured. All those are good pictures. Good memories.

I’ve found you get a lot further a lot quicker if you focus on the good decisions, memories, pictures more than you do the bad ones. So if you have a bad moment or make a bad decision(hey it happens) Don’t think about it too much. In fact, throw out that picture and keep only the good ones.

That’s what I did and it has made all the difference.

 

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A Year Later

Last April I decided to do monthly updates in the same shirt and same pose so I could have a visual of my progress. It’s hard to believe it’s been a year already but it has. I thought about stopping the updates but I was asked to keep them going by quite few people. I don’t know how long I’ll keep doing it but for now, I won’t stop.

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Click to see the April (and all of the monthly) updates.

fyi – Click on the picture to enlarge it.

 

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Position Yourself to Win

It takes a lot to win. There’s no getting around that. There are no discounts for success. Success is never on sale. Winning requires preparation. I wrote about it a while ago. (Victory loves preparation)

What I found, however, is sometimes preparing to win is not enough. There have been plenty of times when my preparation to win was undone by my choices in a moment. ( i.e. I prepared my lunch for work and I still ate a calorie laden lunch in the cafeteria replete with a chocolate chip or white chocolate macadamia nut cookie(sometimes both) and a sweet tea or soda of my choice. After a couple of those moments, I realized preparing to win simply wasn’t enough. (At least for me it wasn’t.) I needed to figure out quickly how to overcome those moments.

So what did I do? I positioned myself to win. I did this by leaving my debit card at home. I did this by eating my lunch at my desk or in my car. When I had to get my lunch from the cafeteria, I brought the exact amount needed for the salad bar. ($2.98) By doing this, I was able to get through those times when preparation wasn’t enough. I don’t know if others have encountered this. But for me, it happened often during the early part of my weight loss.

It might seem a bit overboard but I had to do it. I was determined to back up my decision to lose this weight with actions that paralleled my decision.

To be honest, this still happens from time to time. Now, though, I’m better equipped to handle it. I’m positioned to win….

 

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September Update

Very glad I started this in April. The monthly updates have proven to be a great accountability tool. I’m starting to see some positive changes! Woot woot!!

Click to see the September update.

fyi – Click on the picture to enlarge it.

 
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Posted by on 09/04/2013 in Uncategorized

 

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August Update

Where has the year gone?!?!? We have six months left in 2013. As I mentioned in the July update, June was an okay month. I regained focus in July. I think this month’s update reflects that.

Click to see the August update.

fyi – Click on the picture to enlarge it.

 

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100 lbs lost….Not The End…Just A Milestone

I don’t know why it’s taken me so long to write this blog entry. 100 lbs ago, my goal was to lose 100 lbs. Honestly, I didn’t think I could do it. I did think I could lose one pound though. I knew if I figured out how to lose one pound, I could just repeat that process 100 times over.

It has been an amazing journey so far. By no means am I finished. I’ve learned alot about myself. It definitely hasn’t been easy. There were days I wanted to quit. There were days I skipped workouts. There were days I didn’t make the best decisions.

People ask me how did I do it? How did I lose 100 (101 to be exact) lbs. I can answer that question a million different ways. There’s one answer that encompasses them all. I just kept showing up. I kept going daily. I kept going back to the gym. I kept making more good decisions than bad. I kept telling myself I can do it.

The key to success is being persisent and stubborn enough not to quit. That’s really all I did. I just kept going no matter what. No matter how I felt.

The rest I figured out along the way. Just keep going. Don’t quit. If you do that, you’ll accomplish all you set out to do.

 
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Posted by on 02/19/2013 in Inspirational, Uncategorized

 

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Thoughts As The New Year Gets Underway

As the new year gets into full swing, undoubtedly the memories of the holidays are growing distant with each passing day. Perhaps the excitement of the new year and the promise it held is starting to wane.

Maybe you’re already struggling with your weight loss goals or feel like giving up because you haven’t seen visible results yet. To you, I say don’t quit. Losing weight, becoming healthier is a process. It won’t happen over night. Believe me it will happen. Just trust the process.

What’s the process? For me, it was focusing more on nutrition. Don’t get me wrong I exercise and that’s part of it. However, you can’t out train a bad diet. I’ve said it countless times. Losing weight is 80% nutrition. Most people focus on the 20%. I began focusing more on the 80% and that has led to sustained weight loss.

If you’re having trouble with the 80%, below are three adjustments that helped me the most with my nutrition. I didn’t do them all at once. Gradually over time, I incorporated them. By doing that, over time positive habits were created which led to results.

1. Water Water Water
Water is amazing! Make it a habit to drink 8 cups of water daily. If you can’t drink 8
cups at first, start with whatever you can and increase it over time. Dehydration and
hunger feel similar. If you feel hungry, drink a glass of water. If you’re still hungry
after that, then eat.

2. Spices
Learn to use spices and herbs to season food instead of salt. Sodium doesn’t help with
weight loss. The spices (Paprika, garlic powder, basil, thyme, etc) are full of flavor and
low in calories.

3. Proper Portion Size
Learn proper portion size. The quicker the better. We unknowingly consume more calories
than we think simply because of portion size.

Those are probably the most effective changes I made. Try them out. I’d love to hear how they worked for you. Also, share with me some your weight loss tips.I’d love to hear those too!

 
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Posted by on 01/11/2013 in Uncategorized

 

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It’s Holiday Season!

Where has the year gone?! Tomorrow we celebrate Thanksgiving and officially begin the Christmas Holiday Season. With that being said, many people will “fall off of the wagon.” I’ve been there. It’s not a big deal. The trick is to not beat yourself up over it. The guilt of the meals did far more damage than the calories from the holiday food did.

I had to go back and reread my short memory post. Click on the link to below to read it.

Remember you to have a short memory!

Happy Thanksgiving!!

 
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Posted by on 11/21/2012 in Uncategorized

 

Preparation Flashback

One of my earlier posts dealt with preparation. I wrote it not knowing I’d have to go back and revisit it so soon. The last few weeks of my life have been filled with change. If starting a new job wasn’t enough, I started a new job in a new city!

I’m definitely not complaining and I’m extremely grateful for the opportunity. Not only am I grateful for the new job opportunity, I’m grateful for the opportunity to get better at time management.

Regardless of the changes in my life, I still have the same 24 hours to get things done. I have a no excuse mentality and the key to success and continued success is time management.

I reminded myself that victory loves preparation. Click here to read more about it.

 
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Posted by on 07/24/2012 in Uncategorized

 
 
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