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There are many things that have to align to ensure you successfully manage your weight loss journey. It starts within, by believing in yourself and allowing yourself to believe that you can do it.
Bernie Salazar - Believe in Yourself from Diets in Review on Vimeo.
A couple of weeks back I wrote a blog entitled “You are who you hangout with“. It spoke about the importance of having people in your life that can both motivate and support you in your quest to get healthy. While on The Biggest Loser I had an amazing partner, Brittany, who I continue to look to for support in maintaining my new found health. Relaying your health goals to the people in your life is important, so identify your “Fitness Friends” to help keep you active and leading the healthy life you desire.
Bernie Salazar and Brittany Aberle - Fitness Friends from Diets in Review on Vimeo.
Continually setting personal fitness goals for yourself is crucial, not only for losing weight, but more importantly maintaining your weight. 
Remember, goals are goals because they aren’t necessarily attainable overnight, so be sure to carefully plot out the steps in between and celebrate each one of your small successes along the way.
After completing my first half marathon, I am setting out to complete my first full marathon. I’ll be sure to keep you posted on my successes during my training and also share with you any occasional setbacks. So I now ask you, what is your goal and what steps are you taking toward your success?
It can be really hard to get your workout in and eat healthy while traveling, but by no means is it impossible. Below are just a few suggestions you might want to consider while planning your next vacation or business trip.
Bernie Salazar Staying Fit on the Road from Diets in Review on Vimeo.
1. When possible make reservations at hotels that have fitness facilities.
2. Get out and enjoy your surroundings, if a gym is not available to you plan out activities that get you up and moving.
3. Be mindful of what you eat; just because you are on vacation does not mean it is time to “pig out!”
4. Carefully plan your meals, however be sure to allow yourself some wiggle room, after all you are on vacation and you may want to sample the occasional treat.
By planning for fitness while traveling you’ll be sure to better enjoy your time away. Please share with me some of the ways you stay healthy while on the road. Healthy Travels!
Bernie Salazar’s School Year Resolutions from Diets in Review on Vimeo.
It’s my first video blog! You can expect to start hearing, and seeing, from me in video during my regular Thursday posts.
This week I want to talk to you about your children’s nutrition. The health of our children is very important to me, and I hope it is for you as well. Back to School is just days away for some kids. As each of you start preparing, I ask you to keep in mind these simple school year resolutions that will make a serious impact for your child’s health.
1. Pack School Lunches. They should include vegetables, fruit and no soda!
2. Stay active. Do this as a family and it will feel less like exercise and more like playing!
Have a healthy school year.
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When I was growing up my mother would often say; “you are who you hangout with.” It was her way of making sure that I was surrounding myself with people who wouldn’t get me into trouble. It was sound advice that did in fact keep me out of trouble and helped me to succeed both personally and academically. Recently, I have been giving much thought to my mother’s advice and finding that it still holds true today, especially when it comes to maintaining a healthy lifestyle.
While on the Biggest Loser I was paired with a complete stranger (Brittany) she ended up being an extraordinary young woman whose friendship and support enabled me to change my life. Later on the show, the initial couples were split and remaining contestants were placed into one of two teams- either the black or the blue team. I was placed on the black team led by Jillian Michaels. Although the team consisted of five other members besides myself (Kelly, Paul, Jen, Maggie, and Brittany), there were three of us that ended up being inseparable. Through much reflection I have come to realize that with out their help my weight loss journey would have been much more difficult and far less gratifying.
Together we faced many personal issues that we masked behind the pounds we carried. We also supported and motivated one another to continue on when our weight loss goals seemed out of reach. I can’t thank Brittany and Maggie enough for their love, support, and encouragement. Knowing that my mother’s advice couldn’t be truer I am honored to be associated with such incredible and strong individuals.
As you embark on your own weight loss journey, please keep my mother’s advice in mind, “you are who you hangout with,” and be sure to surround yourself with individuals who share similar goals and ambitions. Don’t be afraid to seek out people who you can depend on for support, both in and out of the gym. With loyal companions by your side you’ll soon find that the journey you once thought unachievable is merely a shared adventure between friends!
Because of my recent success on the “Biggest Loser” I have had many wonderful opportunities to share my story with others. 
It is my hope that sharing my journey will not only inspire others to lead healthier lives, but realize that anything is possible given a clear goal and hard work. I have shared my journey with audiences across this great country from Los Angeles to New York. I am honored that I am able to share my story with so many people, however I am quickly finding that the more I’m on the road the harder it is to maintain a workout and diet routine.
One of the things that I speak about when sharing my story is the importance of taking “ME” time, no matter how busy you find yourself. However, given my hectic schedule and the amount of traveling I have been doing lately, I am quickly finding out that setting aside “ME” time is easier said than done. Yesterday, for example, I found myself at a Children’s Health and Nutrition Expo in Philadelphia and although I managed to eat healthy by packing snacks and ordering smart, I wasn’t able to make it to a gym or go for a run.
At first, I was really disappointed then I realized that feeling guilty about missing a workout was something the “Old Bernie” would have done. Instead of viewing my missed workout as a failure I am choosing to use it as an opportunity to share with everyone the fact that just like many of you I am still figuring this out as I go, and am in fact experiencing some speed bumps along the way. I’ve come to the conclusion that I alone define “ME” time and that the most important thing is that during these rough patches I take time to reflect on my successes and use them to fuel my journey and not allow the occasional bumps to slow me down.
In an effort to continue leading a healthy lifestyle this year I have decided to challenge myself by running the Chicago Marathon. Completing a marathon has always been a dream of mine and given my newfound health it’s time to make that dream a reality. I have begun training and as of this past Saturday am up to twelve miles, not too bad for a guy who only seven months ago would break a sweat if his nose ran! However, I’m quickly learning that it’s not enough to just want to run a marathon; it takes a great deal of dedication, motivation, perspiration, and especially the right information.
With my new body, I feel as if I run like the wind; especially when compared to what my old body could do. I am simply so excited that sometimes I forget some of the important lessons I am learning from my running coach and running buddies. But, they say if you’re write things down, you tend to forget less. So, I am writing them down to share with all of you.
First of all, it is essential to eat about 200 calories before doing any form of exercise, especially if it is first thing in the morning. This will not only get your metabolism going, but also keep your blood sugar from dropping in the middle of your workout.
Next, it is extremely important to pace yourself while running. As I said, I get so excited; my little feet (which I now can see) take off nearly leaving my body behind. I’m quickly learning that the run-as-fast-as-you-can technique works great for low mileage, but after running 12 miles, I sure am glad there was someone there to pace me. The key is to not expend all of my energy at the beginning, but keep an even pace throughout the run.
Finally, the most important piece of information I want to share is that a good pair of running shoes is key. I always got mine at the local shoe outlet store and saw nothing wrong with it until my fabulous trainer, Angela Park, recommended Running Away, a locally owned running store here in Chicago. I went in and was helped by Tim, the manager. He spent an hour with me making sure I had a pair of shoes that not only fit my feet, but also fit my body and my running style. Spending the extra time identifying a pair of shoes that will help me prevent injury while putting in the miles was worth every second. I am now the proud owner of a pair of Brooks running shoes, and I couldn’t be more ecstatic. They are so comfortable, I wear them whenever possible. I’ll tell you . . . these shoes were made for running and that’s just what they’ll do. One of these days these shoes are gonna run right on past you!
Yesterday, I shared what I keep stocked in my refrigerator. Today, I want to share two of my recipes that I enjoy using those ingredients.
Ingredients
Instructions
Spray a small pan with olive oil cooking spray and warm over medium heat. When it is warm place the two pieces of turkey bacon in the pan. Cook for about 3 minutes on each side. (For crispier bacon, try broiling it in a toaster oven or broiler). Remove the turkey bacon and spray the pan again with olive oil spray, away from the flame and replace to the range. Drop your egg in the pan and cook until over medium. While your egg is cooking, toast your English muffin. When the English muffin is done, spray it once on each half with I Can’t Believe it’s not Butter spray. Lay the bacon and egg inside your English muffin and enjoy your own healthier version of America’s favorite breakfast.
Nutrition Facts
119 Calories, 1.3g Fat, 15g Carbs, 2 WW Points
Ingredients
Instructions
Lightly coat Mahi Mahi Tuna with olive oil then season with black pepper and garlic powder to taste. Heat 1 Tbs. of olive oil in a pan, when hot place Tuna in pan and cook 1 ½ to 2 minutes on each side (outside should appear cooked but inside should remain pink). Remove tuna and set to the side. In a mixing bowl combine arugula, lemon juice, olive oil, garlic powder and pepper to taste, mix together thoroughly. Place arugula mixture in heated pan for 1 minute; make sure to constantly stir mixture while heating so that it does not get soggy. Once arugula is heated serve on plate, place tuna steak on top, garnish with avocado and enjoy!
Nutrition Facts
477 Calories, 36.7g Fat, 15.3g Carbs, 12 WW Points
We are constantly being bombarded with advertisements that tell us what to eat, when to eat, and how much to eat- the propaganda is never ending! So, how do I decide what to eat in order to maintain my new weight? Well, I decided that I would let my taste buds be the judge. I continually try a little bit of everything. When I’m at a restaurant, I may order something I’ve never had before, but my favorite way to try new foods is to eat with my skinny friends – those faithful friends who plan their meals in order to not overeat.
Since coming home from the ranch, I have tried, kale, edamame, red quinoa, wild rice (the real kind that is really dark brown and a little scary to the novice health nut), tempeh, seitan, squash, and the list of foods that feel foreign on my tongue both in taste and pronunciation goes on and on.
Now that I have this plethora of foods at my fingertips, I can address that question of what to eat. Here are a few of the staples I keep in my refrigerator:
- Ezekiel bread, wraps, or English muffins
- Fage yogurt
- Fruit
- Turkey bacon
- Galeo salad dressing
- Crushed organic peanut butter (If you’re lucky, your grocery store will have a machine where you can make it yourself)
- Nature’s Path Synergy Cereal
- Silk Soy Milk
- Sliced turkey breast
- Chicken breasts for grilling, broiling, or baking
- Fish and shrimp
- I Can’t Believe it’s not Butter Spray
- Olive Oil Cooking Spray
As you look to try some of these recipes or foods, don’t be afraid to ask your market personnel for help on your shopping adventure and remember to persevere even if he/she asks, “What the kale are you eating?”.
Check out the Diet Blog tomorrow to learn two of my favorite recipes using this list of new kitchen staples, Tuna and Arugula Salad and Not-so-McMuffin.
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