Rich Wood 10

Food is Fuel

A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

I am familiar with all the little voices you fight inside your head when you are struggling with your weight.  How you will say to your friends, “I know this food is unhealthy…but I don’t care, it’s just so good.”  That was not how I ever really felt on the inside.  I did care, and so do you.  I made jokes about myself, and the other overweight people in my life would laugh along with me.  That was easier to do than to face the problem.  

There is no easy way.  No pill.  You can do it without getting dangerous surgery.  You can do it by putting the human brain and body to work!  I am working with a gentleman right now and I have watched everything about him change.  He is so determined to get better and stronger.  Find that in yourself.  All the confidence and care you put into your kids or grand kids  or your spouse, or job…whatever it is…put that faith into your own well being.  Can you do something for yourself that is necessary to continue living??  I know that if I was able to break the hold that an unhealthy lifestyle had on me, you can too.  Your diet and workouts don’t have to be a torture test.  You have to educate yourself in what will work for you.  

What do you need to happen to make you realize that it is time? 

There will come a time, hopefully because something will click inside of you and not because of doctors orders, and you will be ready to make a change.  Stay on the path.   Losing and gaining weight – it is a real struggle for people, now is the time to try something new, why would you not take a chance on yourself?.  Ice cream and soda are not more important than your overall health.  I found that once I had to get healthy, I never wanted to be anything but that.  I now love healthy food, and I’m dedicating my life to helping people get better.

Stay strong and realize sacrifices will have to be made to get the results you want.  

-Rich Wood 

Rich Wood 9

Food is Fuel

A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

ARE YOU READY?

I am very grateful and humbled at the opportunity to have a forum in this blog.  Because the blogs have been about my journey through weight loss, I don't want you to lose sight of the fact that these blogs are not about “look at me.”  My goal with these blogs is to have you start making the changes in your life to get healthier.  If your goal is to lose weight, get into better shape than you're in right now, or if your goal is to pursue a new activity – do not have any fear.  The only way these blogs make a difference is if they help your life.  

That’s all great Rich, but how do I get started? 

The answer is not in frozen diet meals.  Those processed foods are not the answer.  A healthy diet of lean meat and vegetables is the simple answer.  This has to be fine tuned based on what your goals are.   A person who would like to lose 10 lbs vs. a person who has to lose 100lbs would have a very different meal plan.  There is no person who doesn't need physical activity.  Your body craves it – it wants it – give it what it needs.  There are professionals who will help you with the correct diet plan…because up to this point maybe you haven't been able to handle it on your own.  I had that problem.  It’s okay to seek help. 

I don't want you to wait and put off what you know is the right thing to do.  I know the feeling of being overweight and telling yourself “tomorrow is the day I'm going to start.”  Then when you wake up, and fall back into the same habits because it’s easier that way.  For people who have never been overweight, it’s hard to understand the chemical reaction your body has to wanting food – be it either sweets or unhealthy foods.  I understand that feeling, and you can change that feeling.  You're mind and body are begging you for it.  Stop making excuses and start to think about what you need to do to change.   

With the Christmas season coming up – will you ask for the latest greatest phone, or purse, or shoes knowing that you won't know where they are three months later – but will not spend the time or money on your own health?  

You have to start thinking if you don't have your health, nothing else matters.  There is no enjoying your children or your grandchildren if you're not able to be there for them.  Start setting a healthy example for the young people in your life that are watching you.  Once you start to change, your healthy patterns will start to trickle down.  Please stop and look around at what you will waste your money on, and redirect that money into getting yourself healthy.  I know how you feel after you've eaten something that you know is not good for you – the guilt, the feeling of regret, how you feel the next day – the sluggishness you feel.  Do you really want to feel bad?  Of course not.  You have to start believing that it is okay to take time and do something for yourself.  By doing this it will make you a better person for your entire family and everyone around you.  These unhealthy habits you have towards food – stop and think if you’d want these same things for your children.  

I have spent a lot of my life trying to break the circle of bad patterns that were examples for me - for some people that was drugs and alcohol, for me it was food.  I have learned how to break that pattern, and I can help you break it too.  Just by reading this, you are making the first step toward change.  

I can and want to help you start a new chapter in your life where health and fitness become a priority.  

Do not hesitate to contact me if you feel you need help.  It is never too late to start.  Your mind and body will respond.  Defy your age.  Don't let others bring you down and tell you that you can’t…because you can.  Spend whatever time you have here on earth making the most of it.  Whatever journey you are on, let your body run at the most optimum health level possible.  Become the person that you want to be.  It does make a difference.  I hope my words generate any kind of feeling in you – be it guilt, motivation, a sense of urgency, whatever it’s going to take to get you to start doing what you know is right for your health.  Stop worrying about time and money and do what you know is right for yourself and your family.

“We would accomplish many more things if we did not think of them as impossible.”

Push-Persevere-Progress

-Rich Wood 

Adrienne Hood

Plain and simple, my unhealthy relationship with food and dislike of exercise started in my childhood. I did maybe a year or two of dance and T-ball when I was in elementary school but that’s the extent of my experience in any kind of organized sport or activity. Seriously. That’s it. The only physical activity I actually enjoyed was frisbee and badminton. Corny but true. As for food, it was terrible. If I was hungry, I’d cook something like an entire box of stuffing and eat it all by myself, straight out of the pot. In high school, I ate a soft pretzel with cheese, a bag of Cheetos, and washed it down with soda almost daily. My family, while they had good intentions of wanting to spend time together, relied on sitting down to eat to reconnect. 

Food was considered a highlight in my day with no thoughts as to what I was really putting in my body. If it tasted good, I ate it.

My weight began to reflect this lifestyle early on too. By around eight years old, I was already aware of my ballooning waistline. By the end of elementary school, I had already tried a few diets of my own design. Of course, they all failed miserably. I felt defeated each time and soothed myself with, you guessed it, food. It was a vicious cycle and one I think too many people are familiar with. In high school, I was a good 30-40 pounds above a healthy weight. I even signed up for track and field once when I discovered I enjoyed throwing shot-put and discus through a good friend. I got as far as receiving my official track and field shirt before learning that a one-mile run was a part of the daily warm-ups regardless of what event you did. I immediately dropped out.

When I was a senior in high school, I ruptured a disc in my back. A few months after that, I got married. The combination of being told to rest and adjusting to living with someone who also had bad eating habits made my weight skyrocket. I quickly put weight on and hit my all-time high of 180 pounds on my 5’4” frame within the year. Not long after, my doctor dropped a bomb on me by announcing my cholesterol was way too high. I either needed to get a grip of the situation or go on cholesterol medication at the age of 20. I was floored. We lived on Scott Air Force Base at the time since my husband was enlisted so soon after that appointment, I went to see a trainer at the base gym and ordered one of those prepackaged meal plans to try and shed the weight. I managed to get off about fifteen pounds but soon stalled because, while I was going through the motions,

I didn't fully understand the changes, so they were more of a temporary fix rather than a lifestyle change. I was on the fast-track to yo-yo dieting.

Then, in 2006, my husband got deployed. This was my turning point.

Rich Wood 8

Food is Fuel

A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

Jiu-Jitsu, and how you should never stop challenging yourself.

When I think about the way I felt and lived my life when I was 275lbs., it mainly consisted of being tired all the time and thinking of what terrible food I wanted to have at every meal.  I have trained Kenpo karate for many years.  When I got to that weight, I quit going.  I spent a lot of time falling asleep in front of the television.  The only physical activity I would get would be at work. When I lost all the weight I knew there would be new challenges that I would be capable of finally doing and interested in doing.  

As I stated previously, I have always been a huge fight fan.  I have no desire to fight, but I love learning the techniques.  I love the style of workouts that fighters do, and I love training hard.  People who know me well know that when I get an interest in something I pour myself into it a million percent.  Through my love of mixed martial arts I decided that I really wanted to learn Jiu-Jitsu.  In case you are not familiar, I have included a brief description below of what Brazilian Jiu-Jitsu is*.  I wanted to start studying this amazing art for myself, and to introduce my 10 year old son to a martial art.  I was familiar with Kyle Watson from the Ultimate Fighter TV show, and I would see him at local MMA fights.  I started asking around about getting my son into Jiu-Jitsu, someone who would be great with kids – and whenever I would mention Kyle’s name everyone would come back and say that Kyle is amazing.  

One evening I ran into Kyle at an event and introduced myself.  I explained to him that I was looking to start training in Jiu-Jitsu with my son.  My first impression of Kyle was how interested he was in what I had to say, and how humble he was.  We set up our first lesson and due to what a special teacher and person Kyle is, my son has smiled through every lesson since.  My son has never said to me “I don't want to go,” or “this is not fun.” That is all due to Kyle’s approach and gift.  As for me, I have become completely obsessed.  Jiu-Jitsu is an incredibly beautiful and violent art.  As I've gotten further into learning, what has impressed me the most is how eager the students at Kyle’s gym are to help you and how humble they are.  This has a tremendous amount to due with the type of person Kyle is.  From the time I started with him, he always had a positive message regarding not getting frustrated as a beginner, and how important it is not to be a bully.  He has been available to answer any questions I have at any time.  

I feel so fortunate that the different trainers and coaches that I have in my life are always so passionate about what they do.  There have been times due to my work schedule, that Kyle has met me early in the morning for a lesson.  I can see in his face that he is tired – he trains a lot of people and is very busy with his own career.  But, when it comes time for us to start, like a light switch he is able to turn on his passion for Jiu-Jitsu and it is truly genuine.  I believe it is very important for any man, woman or child to learn a martial art – not just to protect yourself, but because of the journey along the way.  You will come in contact with people who will help you learn about yourself.  I believe it is always important to remain a student of life.  I don’t know why it happens that when we reach a certain age we feel the need to stop challenging ourselves.  No matter what your age, if you have a love or passion for something – it is never too late to try it.  If it’s something you did early on, go back to it.  If there’s something you always wanted to try, there is nothing stopping you from doing it…other than yourself.  Do not worry about cost.  If you really want to do it you will find a way to make it happen.  Starting Jiu-Jitsu at the age of 46 is one of the most challenging things I have ever done.  There is no part of me that gets frustrated with where my skills are at this age, or my physical limitations.  I am motivated to improve.  I am very grateful to Kyle Watson and his students for helping me on this new challenge and journey.  I am so thankful to Kyle for being a great teacher and friend.  If I had not taken the steps to get  my health in order, I would have never tried, and shared with my son, what has become one of the greatest passions in my life.  People who practice Jiu-Jitsu understand. 

Food For Thought:  The first rule to perfect your Jiu-Jitsu is to never be deaf to other peoples knowledge – Renzo Gracie

www.watsonbjj.com

*Brazilian Jiu Jitsu  - Brazilian Jiu Jitsu (BJJ) is a martial art based on grappling and ground fighting techniques.  The aim of Brazilian Jiu Jitsu is to control and subdue a larger and stronger opponent through the use of superior techniques, leverage, and body mechanics.   With an emphasis on grappling rather than striking, students are able to practice with varying levels of intensity, without the threat of serious injuries which can occur more often in martial arts focused on punching and kicking.

Traditionally, the Brazilian Jiu Jitsu student practices in a gi or kimono, a martial arts uniform similar to a judo outfit.  In recent years, many schools and academies have incorporated no-gi BJJ, commonly referred to as submission wrestling, to their teaching curriculum.  In no-gi BJJ, students typically wear t-shirts and shorts, instead of the typical gi. 

Rich Wood 7

Food is Fuel

A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

Many people have asked me what my diet is and what my workouts consist of. My goals are to have the physique of a fighter.  I want to be lean, fast, and have definition throughout my body.  I don't want to be bulked up like a bodybuilder.   I am a huge mixed martial arts fan, and I am inspired by the type of workouts that MMA athletes do.  Because I train in Jiu Jitsu and Kenpo Karate, I had specific ideas on how I wanted my workouts to be. When I first met with Debbie Portell, my nutritionist and one of my trainers, those were my goals – to eat and train like a fighter.  I love having the knowledge about fighting, but have no desire to fight anyone.  My workouts with Debbie are designed to keep my body toned, and to keep my cardio level very high.  My time on the treadmill is 20 minutes, 4x a week.  Is there any reason why you couldn’t get on a treadmill for 20 minutes a few times a week?  I workout with Debbie 2-3x a week and those sessions consist of leg training, upper body, and overall conditioning. 

My diet starts every morning with 8oz of water, 3-4 handfuls of kale, 2-3 handfuls of spinach, 7 frozen unsweetened strawberries, and a splash of lemon.  These ingredients are blended up into a green drink.  I drink that while I am cooking one whole omega 3 egg, with one egg white.  Those are cooked in grape seed oil, or coconut oil.  That is how I have started every morning for the past 10 months.  I have never felt better, and it’s one of the steps in how I lost almost 100lbs.  Three hours later I will have a protein shake.  More on my diet later.

Debbie’s job is to help me maintain my weight through diet and weight training. 

I also have a strength and conditioning coach, Wes Richards.  Wes is an amazing athlete and trainer.  He is a wrestler and jiu jitsu practitioner, and we do MMA style workouts that are a straight 30 minutes that focus on speed, power, and agility.  Honestly, look at your life and tell me you can’t get yourself to the gym for 30 minutes?   Wes has me doing things in my workout that I physically couldn't do when I was 21, but am able to do now at 46.  This is not a commercial for Powerhouse Gym, but the place is very unique because they have put together a staff that no matter what your fitness interest is, they have someone that can help you.  If you want to become a better soccer player, hockey player, baseball player, a serious bodybuilder – or just want to lose the last 15 lbs that you're having trouble taking off, they have someone on staff that is well suited for your specific goals.  Wes and I share the same passion for MMA, so he caters my workouts to exactly what I want.  My workouts are very tough, but that is what I asked for.  Debbie and Wes deliver it every time we get together. 

The rest of my diet is very simple.  It consists of chicken, turkey, fish, and an occasional steak.  The rest of what I eat is vegetables.  That is it.  Those five things and that is it.  I am very dedicated and determined when it comes to my health and fitness.  I don't believe in cheat days.  Everyone’s diet is different because your goals may be different, and meeting with a nutritionist will help you accomplish those goals.  The things that Debbie Portell has taught me about nutrition have had more impact on me than any workout I have ever done.  My energy level and my sleep patterns have never been better due to my diet.  Debbie has helped save my life, and made it better.  By my own choice I eat no dairy – which ended up being one of the most beneficial things I have ever done.  I eat no sugar.  I only grill or bake my food.  There are many different recipes to make all this stuff interesting.  I never ate salads or vegetables.  Now they are part of my everyday life. 

Your goals may be very different than mine.  You have to find the right people that will set up the proper nutrition and workouts for you.  I am so fortunate that I found the ones that work for me all under the same roof.  Debbie, Wes, and Sid Gee have all improved my life.   Don't be afraid to reach out and get the help you want. 

Food for Thought:

"The dictionary is the only place that success comes before work." ~Vince Lombardi

Rich Wood

Rich Wood 6

Food is Fuel

A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

Fitness, Power, Money and Fear

Is there something that you fear that is keeping you from taking the first steps toward getting healthy?  Are you afraid that you’re not going to be able to do the workouts?  Are you embarrassed that people might stare at you in the gym?  Are you worried that you’re too out of shape and hiding from the fact that you really are?  To solve these problems, go to a gym and speak to a personal trainer.  Do not be afraid.  It took me a little while to get the courage to do this.  I had all of these same fears.  I overcame these fears by knowing that my health needed to become a priority in my life and speaking to a professional would help me.  Once you are involved and starting your workouts, I promise you – you will not even notice anyone else in the gym.  

If you are afraid to go into the gym by yourself because you don’t know how to work the machines or don’t know where to start with your workouts – schedule a session with a trainer and all of that stress will be alleviated.  They’re going to do the thinking for you – you have to do the work.  The power of the human mind is amazing.  Once you overcome the initial fear of just getting up and deciding to get started, you can turn yourself into an unstoppable machine.  Just think, if you have a lot of stress in your life, what better way to relieve it then to be able to go to the gym and hit a tire with a sledgehammer?   You have the power inside of you to make the changes that you want and need to make.  

 Think of all the things that you have no problem spending money on.  Are any of those things health related?  I spend a lot of money on personal training.  Can you think of a better way to spend your money than on your own health?  How much do you currently spend destroying your health?  If this is one of the hurdles that is keeping you from beginning, start taking a hard look at how and what you are wasting money on.  Training has many options on how to pay for it, and I promise you – you can find a way to make this happen.  Please think about what will motivate you to start making healthy choices and make this happen.  It can be as simple as “I would love to have a new wardrobe.”  There was a time that if I saw a shirt that I liked, and it wasn’t a 3XL, I couldn’t get it.  Now I’m able to purchase any clothes that I want.  Stop spending money on the things that are making you unhappy with your current body; be it bad food, or clothes that hide the body that you’re in.  Use this money for your first personal training session. 

Money will not be the determining factor for my success.

Please don’t think that any of this is going to be easy…but it’s worth it.  The time, money and effort that I put in to my training are not just me throwing weights around the gym.  I’m paying for the knowledge of my trainers to help me get the results I want.  I’m lucky to be surrounded by people that care, and if they didn’t I would find and pay people that did.  I’m not just talking about the physical results.  This has changed the person that I am.  It has made me happier, and my life better for me and my family. 

There is no reason as you get older to stop challenging yourself.  Defy your age.  Be focused, be humble, be strong.  During this process you may have setbacks.  That is why you need a support system around you to help you through those times.  You are paying for a service.  Know that there are people that want to help you succeed and reach your goals.  Debbie Portell is always there for me when I feel like I’m losing my way.  She lets me know that my goals and health are a priority to her.  This extends far beyond the hour that we are together in the gym. She is a text away when I am struggling.  I don’t know if all trainers are like her, but I feel very lucky to have the support system that I do.

I would like to thank all the people that have reached out to me because of this blog.  Your kind words and thoughts are extremely humbling.  For those who have asked for my help in starting to achieve their own goals – thank you so much.  Just by asking questions you are heading in the right direction.  Stay with me on this journey, I will eventually get into what my actual diet is, what my workouts consist of, and how I come up with new ways to constantly challenge myself – like starting jiu jitsu at the age of 46. 

Food for Thought:  “Always do what you are afraid to do.”

-Rich Wood

Rich Wood 5

Food is Fuel

A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

How do I describe the changes that training with Debbie Portell has brought to my life? 

Before I began training with Debbie, I was absolutely confident that my progress with weight training and weight loss would not be a problem.  But Debbie brought up a new word in my life: nutrition.  

We wanted to get rid of the headaches and get my diabetes under control.  I will go into great detail on how we took my A1C count from 11.2 to 5.2, and how I went from 275lbs. to my current weight of 185-190lbs.  I have the type of personality that if I’m interested in something and motivated by it, I will give it my all.  I was eager and determined to get myself in the best shape of my life.  I had ideas about certain parts of my diet, but I needed guidance in getting the exact results that I wanted.

My first meeting with Debbie was in March of 2012.  Debbie’s approach was enlightening because I was going to be looking at my overall health picture – not just building muscle and working out.  She explained that the hard work we’d be putting in on weights and cardio would be matched with the same intensity towards my diet.  We had meetings strictly about nutrition and how my food would affect my overall gains in every other aspect.  Debbie had me determine my goals.  She has never lost sight of these.  One of the many amazing things about Debbie is her attention to detail during my workouts; this is something I could not do on my own.  She pays close attention to my form to avoid injury and the exercises are very hard and specific in helping me achieve my goals.  Believe it or not, everything about my workout is fun, and I love it (except for leg day).

With Debbie’s help, these blogs will become more technical concerning what I eat and how I exercise.  Right now I’m trying to explain where I was, where I’m at, and where I’m going.  Eliminate the word diet from your vocabulary.  You’re not going on a diet.  You’re going to change your lifestyle.  You’ve got to get a handle on why you eat the poor foods that you do.  You have to admit to yourself that you need help…like I did.  I did this so that I wouldn’t fall back into my old patterns.  I did this because I was trying to save my life.

Are you ready for change?   Here are some things to think about:

• There is no need to set yourself up for failure by going around and telling everyone “I’m on a diet.” 
• Tell yourself that you are going to make these changes.  It’s about you.  It’s ok to take the time to invest in yourself, and to start feeling better. 
• Stay humble.  You could be around people who are struggling with the same issues as you and they will try to bring you back down into a place you are exiting.  Some people don’t want to see you succeed, they will tell you “oh just have that donut…it’s not going to hurt you…” don’t let them drag you back down into their way of thinking and into your old patterns.  Your new way of thinking needs to be “I would rather go sling a f#@king kettle bell or battle ropes than put unhealthy food in my body again.” 
• Every week, try to eliminate a bad habit out of your life.  The world is full of a lot of temptations; gas stations being one…we all have to go there.  Think about what they sell besides gas…cigarettes, alcohol, candy, soda, horrible food under lamps.  From now on, only go there for gas – eliminate everything else they sell that is bad for you.  Watch how your will power and your health will start to improve. 

I feel very lucky.  My trainers and coaches have a plan for me, and I am motivated to stick to it.  You need help, and you need a support system.  I have surrounded myself with people who are experts in their fields, and who want me to reach my goals.  I have surrounded myself with positive people.  Thank you Debbie Portell, Sid Gee, Wes Richards, Kyle Watson, Patrick Benson, Monte Gravis, and my family and friends.  If you’re getting anything out of reading this, it’s time for you to start making your plan and not be afraid to ask for help.  Sit down and think, and write down what you really want to accomplish. 

Food for thought:  Your biggest opponent is the one in the mirror. 

Rich Wood