Buffalo Wild Wings: When You Just Gotta Have Wings!


I know you’re probably tired of hearing me say this, but diet is the most important piece of weight loss.  The thing you must remember, small things matter.  What do I mean by this?  Small things can make a difference both ways.  Drink a soda and your blood sugar rises rapidly increasing insulin levels and all but eliminating your chance of losing fat.  One small soda can sabotage your diet.  On the other hand, making better choices at a restaurant like choosing Hot Wings instead of pizza can actually maintain lower sugar and insulin levels and aid in weight loss.  Who would have thought Hot Wings could be on a weight loss diet?

Today I want to talk about a favorite restaurant for me and my daughter, Buffalo Wild Wings.  I love wings more than any other food and Buffalo Wild Wings is a favorite of mine.  As usual potato wedges are off the menu.  As good as they are a regular order of potato wedges contain 362 calories and 72 grams of carbs.  A recipe for disaster.

However, wings are a go.  A 6 count Chicken Wings with the Blazin Sauce provide 430 calories with just 1 gram of carbs.  At this point I don’t even care about the calorie count because the carbs are ridiculously low.  Eat up.  If you prefer Boneless Wings you have to be careful because it can bite you.  6 Boneless Wings with Honey BBQ sauce contain 565 calories and 27 grams of carbs which exceeds my 20 grams of carb rule.  However, you can get the 6 piece sauceless Boneless Wings for 530 calories and only 18 grams of carbs.  Remember it’s all about the right choice.

Choose your salads carefully at BWW.  The Asian Zing Chicken Salad and Chicken Tender Chicken Salad both go way over on the carb count at 80 grams of carbs.  However, the Chicken Caesar with dressing contains 756 calories mostly from fat from the dressing and 35 grams of good wholesome carbs.  Lose the dressing and lose the calories.  The Grilled Blackened Chicken Salad is the best choice with 660 calories, only 23 grams of good carbs and 55 grams of protein.  Split these salads with a friend and you are on your way to fat loss, eat the whole salad by yourself and the overall calories become a problem.

I think this goes without saying but beer will kill your weight loss plan faster than anything.  The alcohol in beer contains usable calories which can add up fast.  However, the biggest problem with beer are the carbs.  Even if you drink light beer if you don’t limit it to one the carbs will add up fast increasing your insulin levels and impacting your fat gains and your ability to burn fat.  The best choice is always no beer and more water.

Diet is the key to losing weight, but making good choices doesn’t mean bad food.  Choose wisely always picking protein and fat over simple carbs.  In addition, always ask yourself how many vitamins, minerals, and antioxidants the food provides.  That should always be goal number one.

Helping you make great food choices,

Jerry: Staying Strong So I Can Do The Things I Love To Do!

Today I want to introduce you to Jerry.  Jerry is one of a kind and although I’ve given up on his diet he is one of the most fit and strongest at Boot Camp.  When I asked Jerry to tell his story he asked me multiple times if I was sure I wanted his story because his go to meal is and I quote “My go to meal is Denny s grand slam 2 bacon, 2 eggs, 2 toast and 2 hash browns.   Don’t forget the cheese in the eggs, the hot sauce, butter, jelly, and ketchup. UMMM.”  If you want the truth just ask Jerry, but be ready for an answer you may not like.

So Jerry, When did you decide to get fit?

A little over a year ago I was in the pool at OBU wrestling with a group of boys at church camp.  After a short period of time it became apparent I was going to lose.  Ha!Ha! I had to hide behind the women in the group for protection.  It was then I decided I needed to get in shape.  You know the whole “Rocky” thing, NOT.  One of the guys in my men’s group invited me to work out on base.  I’ve never really cared for exercise but thought I would give it a try.  Now I’ve been training at Boot Camp for more than a year.

How has consistent exercise helped you?

I’ve come to the conclusion that I don’t want to be small, just in better shape, stronger and have more endurance.  I have lost just over two inches in my waist and my wife tells me she notices I am leaner with more muscle definition.  Working out daily has increased my ability to sleep six to eight hours a night and lowered my stress and hostility.

Was there something specific that made you decide to get serious about your health?

Now that I’m closer to 50 than 40, I’ve noticed a lot of the older guys I’ve listened to my whole life are really suffering.  I’ve heard them say over and over “When I retire”.  Well, now that they are retiring, they are too fat or weak to do the things they were always going to do “when they retired”.  I pray every day that GOD will not take away the things I love to do.  GOD always meets us where we are but requires us to do our part.   Now, I’m doing my PART to get healthier and keep moving.

Tell me about your diet and don’t hold anything back?

As far as diet, that’s a laugh!!  I have tried to eat more salads and green veggies and cut out the extra sugar and sodas. Well maybe not the sodas so much.  I pretty much eat what I want, when I want, and I am not so much into portion control.  We eat buffet at least once a week and I love David’s double burger, all you can eat fries and an ice cream cone for desert.

What would you tell others who are contemplating starting a fitness program?

I can definitely tell a difference in my strength and ability, even though I haven’t lost much weight or gained a ton of endurance.  It is really important to me to “keep on keeping on.”  I’ve learned getting fit only takes a little time every day, but it’s important to be consistent.  Besides; like the title of my favorite story “What is Time to a Pig”.

I want to thank Jerry for sharing his fitness story.  Jerry gives all of us an important insight.  We all know those folks who have great plans for retirement only to see them unable to do those things when retirement finally arrives.  You have to do the work in your 30’s, 40’s, and 50’s to see reap the benefits in your 60’s, 70’s, 80’s and beyond.  I promise if God is willing I will still be knocking out squats and push-ups while leading Boot Camp when I’m 90.  In addition, I will continue to pray for Jerry’s diet and at least he does take his Turmeric.

Inspiring Others to Take the Challenge,

Chic-fil-A: Never Fear the Chicken!


What’s available at Chic-fil-A when you’re trying to lean up?  The Spicy Chicken Sandwich is my favorite but if you’re working on your waist its off the menu.  If weight loss is your goal anything with bread is off the menu.  Chick-fil-A buns contain between 25-30 grams of simple carbs which places the spicy chicken sandwich at 44 grams of carbs and 480 calories.  Looks like my spicy chicken just went bunless.

Don’t fear!  Chic-fil-A has worked hard to lower the bad carbs and and provide great carb choices.  You just need to know what to pick.  Stick to the 3 piece traditional Chicken Strips with only 17 grams of carbs and 360 calories or go with the 8 count traditional Chicken Nuggets with 10 grams of carbs and 270 calories.

However, Chic-fil-A wants your weight loss business and has out done it’s self with its Grilled Chicken Nuggets.  An 8 count contains just 4 grams of carbs and only 140 calories while the 12 count only has 6 grams of carbs and 200 total calories.  You will not find any other fast food restaurant that will come close to this.

In addition, you could get the Grilled Chicken Sandwich on lettuce (without the bun) and it contains a mere 16 grams of carbs and 200 calories or add the bacon on the grilled chicken deluxe for an extra 120 calories of goodness but no extra carbs.

The salads and wraps are a great choice as well.  They are loaded with great carbs and run between 200-500 calories of quality nutrition.  Remember it’s never about the calories it’s all about nutrition density.  How many vitamins, minerals and antioxidants does it contain?

Chic-fil-A has some of the healthiest sides of any restaurant less the waffle fries.  As good as they are they are a no go at 37 grams of simple carbs and 310 calories.  However, the chicken salad cup, fruit cup, greek yogurt parfait, side salad and super food side are all on the menu for weight loss.  All are loaded with complex carbs, vitamins, minerals and antioxidants.  I really did not know how health conscious Chic-fil-A had become.

As always stick to water, unsweet tea or coffee for the drinks.

Overall if you are looking for a place to eat while losing weight Chic-fil-A is the place.  It’s really incredible what they’ve done to their menu.

Helping You Make Great Choices,

Laketa: The Most Important Part of Pregnancy Might be Exercise?


Today I want to introduce you to a very special lady, Laketa.  Laketa was one of my first boot camp members and early on we spent many mornings together just the two of us working out.  Looking at my 5:30 class today it’s hard to believe it was ever that small.  Laketa and her husband found out they were expecting their first child around September/October 2015-time frame.  Laketa continued to train right up to about two weeks before she delivered a beautiful and healthy little girl Eden.  Today I want to tell Laketa’s fitness/pregnancy story.

So, how long did you consistently exercise before becoming pregnant?
I’ve been exercising for number of years.  Being in the military, it’s part of my job to remain physically fit.  So I take it very seriously.

What influenced your decision to continue to work out even while pregnant?
Since joining Expect Results Fitness I’ve become stronger and faster which helped me with PT tests.  I didn’t want to lose everything that I had been working towards.  Initially I was just going through the motions, and realized that I could continue with the workouts, and modify the exercises if needed.  My goal was to exercise at least 4 days a week.  I knew that it was important to keep moving throughout my pregnancy.

What were some of your biggest barriers to staying active while pregnant and how did you overcome those barriers?
I love the 0530 boot camp class because it’s a great start for my day, and gives me energy throughout the day.  My first trimester, there were mornings that I started to feel nauseous or was too tired, but when I rolled out of bed and made the drive from Searcy I ALWAYS felt better.  With morning workouts, the most challenging part is getting out of bed, after that it’s easy because after a good workout you feel ready to conquer the day.  Another barrier was that my doctor didn’t want me to do any exercises after the first trimester, that required me to be on my back.  However, all exercises can be modified to accommodate pregnancy.

How did being fit and eating right impact your pregnancy/delivery?
Being fit and eating right helped me with every area of my pregnancy.  I didn’t have morning sickness, swelling, high blood pressure, or excessive weight gain because I stayed active.  Bootcamp helped me build endurance that I needed for delivery of my baby girl, Eden.

How has being fit impacted your post-delivery?
I’m so glad that I was able to stick with a fitness regimen because it kept my weight down.  Two weeks after my delivery I was back to my original size and weight, and recovered a lot faster than I expected.

Do you have advice for other expectant mothers or women who are planning to have baby’s in the near future?
Every pregnancy is different so listen to your body first; if something doesn’t feel right stop and seek advice from a medical professional.  Don’t be too hard on yourself if you are moving slower, lifting less weight, or can’t do all the exercises.  The important thing is continue being active and eat responsibly.  Staying healthy is the best thing that you can do for you and your baby.  Make it your goal to keep moving because it’s easier to maintain your fitness than trying to get it back.

What’s your next/future goals?
Now that I’m getting back to boot camp I plan on focusing on building back up my endurance and strength.  I’m looking forward to doing sprints, lifting heavy weights again, and building my core back up.

Laketa thanks for sharing your story with us.  You are an inspiration to expectant mom’s everywhere and just goes to show how important staying fit and strong is even when you’re pregnant.  We all look forward to seeing you and pictures of Eden when you get back to Boot Camp.
Inspiring Others to Take the Challenge,

Zaxby’s: Count the Carbs, Not the Calories!


Not going to lie, I love chicken and Zaxby’s serves some good chicken.  However, when it comes to Zaxby’s you have to ignore the calories and pay attention to the carb count.  When you look at the calories attached to the food at Zaxby’s there is almost nothing to eat.  The menu ranges from 540 -1500 calories per serving.  This is when you have to peel back the layers and find what you can eat and still make progress with fat loss.

The first thing you have to think about is protein versus carbs.  What does this mean?   The body uses protein to repair and build things in the body.  If the body takes in excess protein it isn’t stored as fat like excess carbohydrates, instead it’s excreted through the digestive tract and kidneys.  This does not give the green light for overdosing on steak and chicken.  Too much protein can cause serious kidney problems to include kidney stones and even kidney failure in extreme cases.  However, occasionally eating more protein will not be detrimental to your health.

So, when you look at the Zaxby menu you must look at it from that perspective.  First, don’t eat the fries or the Texas Toast.  Eating either of these automatically add (Texas Toast 290 calories for 1 slice and 40 grams of carbs, Crinkle Fries 360 calories and 48 grams of carbs) bad carbs that increase blood sugar and insulin levels reducing your ability to burn fat.

The 5-piece Buffalo Fingerz & Chicken Fingerz have 630 and 610 calories however, the carb count is considerably low at 15 and 19 grams and a marked higher protein count of 46 grams.  The 5 piece Buffalo Wings has 540 calories, only 3 grams of carbs and 42 grams of protein.  Even though the calorie count is higher than I like it’s still acceptable due to the carb to protein ratio, because excess carbs make you fat.

The Zalads are great as long as you don’t eat the toast.  Without the toast the total calories range from 300-470 with a carb count in the single digits.  Even with dressing the carb count is considerably low.

While the menu is limited, you can find something to eat at Zaxby’s in a pinch.  However, I don’t recommend eating there every day or even every week.

Helping You Make Better Choices,

Kristy: Stick With Your Plan & Never Give Up!

I want to introduce you to a fabulous lady named Kristy.  Kristy has been attending Boot Camp consistently since February and has gotten considerably stronger and has lost close to 30 lbs.

So Kristy why did you start your fitness/weight loss journey?

I started working out because my daughter, Markell approached me and asked me to start going to boot camp with her.  I really felt that was her way to ask me to be healthier for my family and be active for my grandbabies.

What does your fitness routine look like?

I try to come do boot camp at least 5 times a week to stay active.  And I’ve taken up walking for about an hour at least 2-3 evenings a week.

What are some of the barriers you’ve encountered and how have you overcome those barriers?

Since I’ve been working out there are two major barriers.  1.  My work schedule doesn’t always cooperate.  Sometimes I work out of town or very early in the morning.  In those cases, I’ve committed to walking wherever I am and using the weight room at the hotel.  2. Finding a consistent workout partner.  I need accountability but my workout partner can’t always come as often as I do so sometimes I’m stuck motivating myself or hoping someone in class will help push me!  I’ve made some good friends just by coming to class and that helps!   I use social media as an accountability factor as well…I post pics, I put it out there that I’m doing this for myself and others just naturally support it and they help motivate.

Can you tell us about some of the changes you’ve seen so far in your short journey?

Since I’ve started I feel so much better.  Yes, I’ve lost some weight (almost 30 lbs.) and I’ve dropped 4 sizes but I also feel and see my muscle!  I am always flexing my arms and legs to show my husband how proud I am of the actual muscle lol!  I have a group of friends who meet once a year in January and I can’t wait to show them the new me…I’m shooting to be under 200 lbs. by January!

How would you gauge the current status of your diet?

My current eating habits are good…could probably be better but they were definitely a lot worse before I started this journey!

Do you have diet a strategy/plan and are there still things you’re working on?

I am trying to cut out bad carbs…no bread, pasta, rice or anything like that.  I pay attention to calories and sugar as well.  I am trying to stick to mostly protein and veggies.  I have actually adapted and learned to really like sauerkraut lol and stay as close to the food source as possible so I am trying to do that as well.  Portion control and eating from boredom are my problems…I’m still working on solving these problems!

Do you have a go to meal?

My go to meal is just chicken…when in doubt or family is eating something I can’t eat I just grill me up some chicken…I use either Cajun seasoning or lemon pepper.  It’s quick, easy, and flavorful!

Do you have advice for someone contemplating starting a fitness/weight loss journey?

My advice to others who are contemplating starting or not sure how to start would be JUST DO IT!!  Try something for a month before you decide it doesn’t work!  And I had to start slowly…if I had it in my head that I was “dieting”, I would’ve created a mental block and sabotaged myself.  So I had to start with the boot camp and establish my routine and then slowly work in the eating right.  I cut things out slowly so that I could establish a meal plan and develop some recipes that worked for me!  I LOVE food lol…I had to find meals I would still enjoy so that again I didn’t sabotage myself!  You asked me my ideal weight and I shot out a number but as I later said I am simply focusing on the “next 10 lbs.”.  It’s been many years since I’ve been under 200 lbs. so I don’t even know what to shoot for so I’m doing this to change my body, my energy level, and my overall health!  Not putting a number goal…just gonna keep working it and I’m certain I will continue to surprise myself and see what happens!!

That’s what worked for me…find what works for you and do it for yourself!!  I’m proud of the changes I’m making in myself and you will be too!

The take away from Kristy is three things.  First, stay committed to your goals and do something every day to move forward.  Even if your schedule is crazy find a way to do a 15-20-minute walk, do some push-ups and squats.  It’s not about how much you do it about building a habit and being consistent with that habit.  Second, celebrate the things you control.  Kristy is currently building muscle faster than she’s losing weight.  Don’t torment yourself with the scale, be proud of those guns you’ve built. Last, we all must follow our own course because no two people are the same.  Be happy with your journey and how YOUR changing

Thank you Kristy for sharing your story with all of us.

Inspiring Others With Your Stories,

Tropical Smoothie: Looks Can Be Deceiving!

Another popular place to eat that at first sight looks pretty healthy is Tropical Smoothie.  I personally love smoothies and think they’re a great way to get a serving or two of fruits mixed with some vegetables.  The big issue with smoothies are the calories and carbs.  Tropical Smoothie makes their smoothies with all natural fruit but they add turbinado sugar or Splenda.  Turbinado sugar is an all-natural sugar that isn’t processed, but non the less it is sugar which means increased blood sugar levels and insulin levels which spells trouble if you’re losing weight.   You do have a Splenda option which reduces calories and carbs considerably, but I’m not an advocate of using Splenda and could and probably will write a blog post on it sometime.  If you’re currently struggling to lose fat I would not choose a smoothie from tropical smoothie.  There is one exception.  You can request a smoothie without turbinado sugar or Splenda.  However, my advice is buy a blender and make your own without any sugar added.

The wraps I love so much are off the menu unless your sharing with a friend.  All wraps contain 550-675 calories and 50-80 grams of carbs.  My favorite the Jamaican Jerk Chicken Wrap contains 625 calories and 73 grams of carbs.  I won’t be having one of those for a while.  Toasted Sandwiches and Flatbreads aren’t much better.  Calorie counts range from 370-730 while carbs range from 40-65.
The Feisty Feta Chicken Flat Bread has 370 calories with 44 grams of carbs.  Not the best but doable.

You can choose from any of the taco’s.  Cilantro Lime Fish is the best coming in at 186 calories and only 23 grams of carbs.  The Thai Chicken Salad is another option coming in at 339 calories and 38 grams of mostly good carbs.

Skip the breakfast foods.  They weigh in heavy at 500-775 calories and 40-85 grams of carbs.  However, they have two great snacks the fruit medley at 85 calories and 23 grams of carbs or kale and apple slaw at 70 calories and only 6 grams of carbs.

While Tropical Smoothie sounds like a healthy place to eat, if you’re trying to lose weight it’s not a great option.  Buy a blender and make your own smoothies, but try to keep the serving size to 10-12 ounces.  Next, we will be looking at Zaxby’s menu.  Another request from one of our boot campers.

Helping You Make Good Food Choices,