Day 90 - Complete

Today was the final day of the Genghis Grill Health Kwest. I got a picture with the entire staff on-site today for one last picture. It's been an unbelievable journey, and I feel so much better being 60 pounds lighter after only a few months. More energy, too small for ANY of my clothes, and getting compliments and encouragement from so many friends.

Today's bowl was Heart Healthy. Just because I've weighed in and finished the 'weight loss contest' doesn't mean I won't continue to improve my healthy lifestyle. I do have a confession... after lunch I had some fat free, no sugar added strawberry yogurt for dessert, a simple yet healthy treat to reward myself. ;)

Here's today's team of warriors at the Genghis Grill in Murfreesboro, TN!

And here's my Heart Healthy bowl: Dragon chicken and calamari!
It included Chicken and Calamari (of course), seasoned with spicy Dragon Salt and Cayenne, tossed with Broccoli, Celery, Spinach, Tomatoes, Jalapenos, and Garlic Water and mixed on the grill with steamed rice and Ginger Citrus sauce. A total of 538 calories, 47g protein, 72.7g carbohydrates, 5.9g fiber, 4.1g fat, 320mg cholesterol, and 758mg sodium.

Brandon Sanders

Murfreesboro, TN

http://www.GenghisGrill.com

#gghealthkwest

Genghis Grill

LAST CALL

Today, I spent about two hours at the restaurant talking to customers, sharing my story with them and asking them to sign up for a free birthday bowl through my blog links. I followed that by attending a large 800+ weekly car meet in the same mall as the restaurant, walking around handing out the last few business cards I had left and hoping for a few votes.

I returned home, noticed a little more than 10 votes and a few more Like button clicks, and realized it was effective. Not 15 minutes later, e-mails start hitting my phone with people commenting on my blog that they're having trouble signing up.

Sorry, but this form is no longer accepting submissions.

Haha, I guess I got the last few birthday bowls of the khantest before they closed the form. Just another sign that the 90 days is coming to a close! It's exciting, I've really put all I have into the contest, in the marketing, advertising, blogging, and ESPECIALLY the weight loss and overall healthy lifestyle!

So, now that the contest is closing - what's next? Well, I have a 5K run on Saturday, I've set up a kayak trip with friends the following weekend, and I'm planning to visit the new Germantown, TN location for a ribbon cutting ceremony and to share my story with the community and public officials.

I look forward to sharing my story with more people in hopes to encourage others in a healthier lifestyle.

TAKE CONTROL OF YOUR LIFE! It's an amazing feeling!

Brandon Sanders

Murfreesboro, TN

http://www.GenghisGrill.com

#gghealthkwest

Genghis Grill

The End is Near

Today is Thursday, Cinco de Mayo, and there are only two more days. Two days, then one. So close!! I can't believe it.

I've accomplished so many goals throughout the entire Health Kwest (more on that in my Saturday blog) that I'm motivated to continue beyond the khantest. I've lost the weight, now it's time to tone and regain any muscle that I may have let soften over the years. I'm lessening the focus on cutting fat, and now turning my attention to building muscle, toning, and replacing the weight with healthy muscle.

I want to see the rest of my abs poking through. I would say with the results I've seen so far, I would like to see an additional 15 pounds lost, or at least replaced with muscle. I've become addicted to working out and living healthy. This isn't a 3-month experience for me. This is life!



Brandon Sanders

Murfreesboro, TN

http://www.GenghisGrill.com

#gghealthkwest

Genghis Grill

My Friends

My friends have been extremely supportive during the Genghis Grill Health Kwest. They're on top of every post I make on Facebook and are busy sending out links and requests to help me recruit votes and sign ups for Birthday Bowls. They've been truly amazing, and so helpful. I have over 85 friends on Facebook that have Liked the Genghis Grill Facebook page. That's significant. They're tracking my entire progress throughout the khantest, and some of them I've picked up through sharing my story with customers.

Just today, I had people come in that heard about me through Twitter and asked for me. I happened to follow them into the restaurant, and later discovered it was their first visit to Genghis Grill. I'm glad I was able to generate some new business, and their twitter account, "InTheBoro" often tweets about new restaurants and opportunities in the Murfreesboro area. This seems like it'll be a very beneficial marketing opportunity for the local store.

Today's bowl was selected from the many Heart Healthy bowls listed on the Genghis Grill website. I chose the Mongolian Fiesta bowl. It had chicken, shrimp AND marinate steak in it, seasoned with Citrus Garlic Herb on the chicken and shrimp,... and Steak House Blend on the Steak. I threw in Cilantro, Mongo Mix, Pico de Gallo, and Potatoes. Garlic water to season and Brown Rice MIXED on the grill. B-E-A-UTIFUL bowl. Only 405 Calories, with 26g protein, 38g carbohydrates, 3g fiber, 1g sugar, 16 total fat but only 4g sat. fat, 109mg cholesterol, and 509mg sodium.

Presenting this bowl to the camera was Brooke - the newest addition to Murfreesboro's management team, with a squad full of warriors behind her.

Brandon Sanders
Murfreesboro, TN
http://www.GenghisGrill.com
#gghealthkwest
Genghis Grill

 

 

 

#gghealthkwest Brandon S. Murfreesboro TN

Slow Day

Today was a slow day obtaining votes. I went to Genghis Grill in Murfreesboro, TN for both lunch and dinner. Due to the rainy weather, there weren't many opportunities to get votes. Hopefully tomorrow will be a better day.

As day two of my vacation from work, I spent a few hours in the gym today. Several sets of incline situps, push ups, pull ups, dips, tricep push downs, and military press. Losing weight doesn't matter unless you have weight training to ensure you maintain the muscle. I'm focused on cutting fat, not just weight.Thus, because of the weight training, I don't have any fabulous caloric burn photos.

My lunch today was awesome! As I've said before, mixing the rice on the grill is awesome! My heart healthy bowl included Chicken with cajun seasoning, broccoli, garlic water, Mongo BBQ Sauce and mixed on the grill with steamed rice. Great tasting bowl!!! I highly recommend it! Only 394.5 calories, 29.4g protein, 62.3g carbs, 1.9g fiber, 2.1g fat, 60mg cholesterol, 825mg sodium.

One of the restaurant's owners was in the store today and we discussed an opportunity later this month for a ribbon cutting ceremony at the new Genghis Grill in Germantown. I know it's after the khantest is over, but he would like me to come and discuss my experience and help promote the healthy aspect of the restaurant. I'm doing it for Genghis Grill and to spread the word of a healthy lifestyle. I won't be receiving any personal gain from it.

Seth, Kristen, and Amy took the opportunity to showcase their acting and modeling skills as they presented today's bowl for the Facebook audience.

#ggHealthKwest
Brandon S. Sanders
Murfreesboro, TN
http://www.GenghisGrill.com

 

 

#gghealthkwest Brandon S. Murfreesboro TN

Cardio Day

I receive a gracious three weeks of vacation from my employer annually. The last two or three years, I've been forced to take a week or two of vacation at the end of the year or I forfeit my days. So - this year, as I've earned an additional week of vacation due to my years of service with the company. I vowed to use it more wisely, actually take vacation days during good weather and so I can enjoy them, rather than being stuck indoors during the freezing cold with icy roads.

So... I took three days off this week to strengthen my cardio and to prepare for the 5K run next weekend to benefit the Autism Society of Middle Tennessee. Most people don't consider using vacation days to workout a good use of time, but I'm focused on attaining a healthier lifestyle and bringing my body up to par IS a good use of time. I still have some work to do ;)

I took the opportunity to each two meals at Genghis Grill today. The first bowl was fish, broccoli, cilantro, spinach, and celery. Bowl #2 was the NEW Fiesta Lime Chicken, which was also accompanied by celery, broccoli,cilantro, and spinach. Both were extremely healthy, nutritious, and great tasting.

I had a great time speaking with customers today, sharing my story with them. Their interest in my lifestyle changes provides me with great motivation and determination.

 

See the full gallery on Posterous

#gghealthkwest Brandon S. Murfreesboro TN

What Comes Next

Today was a busy day! I was focused on planning my coming week's nutrition, vitamin supplements, and getting my workouts in. I hit Genghis Grill twice today since I was in the area and unable to eat at home. Both meals were great and super healthy. I spoke with a few customers, but business was super slow (I didn't go at traditional meal times) - thus, I wasn't able to grab as many votes as I had hoped. Many people were asking, "What next?"

Well, my new life is here. I'm feeling great, and I can't fathom the changes I've seen in my body. I'm not the same person. I can truly say I took full advantage of the Genghis Grill Health Kwest opportunity. I'm physically fit. I've dropped my BMI by 7.7 points (I'm no longer considered Obese). I still have a few points to lower it into the "Normal Weight" category, but numbers are not my focus - it's about health and my lifestyle.

I've met the goals I set before the contest, those I modified during the contest, and those I thought were well out of my capability. My new goals are to participate in a half marathon, but I'm starting small with a Cinco de Mayo 5K run this coming weekend as a celebration of my accomplishments in the Health Kwest with friends who have supported me the entire way.

#ggHealthKwest
Brandon S. Sanders
Murfreesboro, TN

See the full gallery on Posterous

 

Check out my other blogs:

http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-58-learning-to-listen-to-my-muscles/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-57-weekend-of-low-carbs/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-56-fish-fridays/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-55-i-think-i-went-too-far-p90x-was-a-killer/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-54-intense-workouts-on-the-gghealthkwest/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-53-temptation-is-dropping/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-51-losing-too-much-weight-losing-too-much-weight/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-50-three-weeks-in/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-49-status-update-10-complete/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-46-the-start-of-a-journey/

 

#gghealthkwest Brandon S. Murfreesboro TN

Genghis Grill Health Kwest Flickr Photos

Genghis Grill Health Kwest, a group on Flickr.

Check out the more than 200 photos I've added to Flickr to chronicle my 3 month Genghis Grill Health Kwest experience to track my nutrition and exercise routine!
#ggHealthKwest
Brandon S. in Murfreesboro, TN

Country Music Marathon

The Country Music (Music City) Marathon kicks off bright and early tomorrow. I've been helping my wife with training advice and encouragement as she prepares for her first marathon. I will not be participating, as I'm focused on my own routine to prepare for the conclusion of the Genghis Grill Health Kwest. The last day is May 3rd, and weigh-in takes place on May 4th.

I won't be participating in the big Music City Marathon this year, but I will be joining several friends in the Cinco de Mayo 5K the following weekend, and I'm looking at other opportunities that will be taking place this summer, including both Nashville and Murfreesboro.This is all part of my personal Health Kwest and living a healthier lifestyle.

It's a great feeling to look back at pictures from last year and see such a huge difference. It's scary to see the side-by-side comparison! It's mostly due to proper nutrition and hard work and exercise. I'm only able to make it to Genghis Grill once a day during the week due to my work schedule and location, but on the weekends, I'm there at least twice. It's so easy to eat healthy and not have to worry about counting fat or calories.

Today's bowl was filled with tons of food: Marinated Fish (x2), with Cayenne, Cajun, and Crush Red Pepper, Celery, Green Beans, jalapenos, spinach, broccoli, garlic water (x2), and Dragon Sauce. All this food came to only 343.25 calories, 34.9g protein, 31.5g carbs, 8g fiber, 4g fat, 0g sat fat, 120mg cholesterol, and 839mg sodium. I also had 2.5 hours of cardio for over 2,100 calories burned.

#ggHealthKwest
Brandon Sanders
Murfreesboro, TN

See the full gallery on Posterous

 

Check out my early blogs from when the contest began:

http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-58-learning-to-listen-to-my-muscles/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-57-weekend-of-low-carbs/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-56-fish-fridays/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-55-i-think-i-went-too-far-p90x-was-a-killer/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-54-intense-workouts-on-the-gghealthkwest/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-53-temptation-is-dropping/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-51-losing-too-much-weight-losing-too-much-weight/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-50-three-weeks-in/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-49-status-update-10-complete/
http://www.hyundaiaftermarket.org/forum/index.php?/blog/8/entry-46-the-start-of-a-journey/

 

Less than a week!

Wow! Less than one week remaining! I look back at pictures of myself and I can't believe the changes I see. It's amazing what will power and a little motivation will do for someone. I received an e-mail today from Genghis Grill announcing that the Genghis Grill Health Kwest will officially end on May 3rd. The weight loss, free meals, and voting will all end on May 3rd.

It's sad - I really want it to continue. I've accomplished so much on this journey and I've grown so fond of the food and people that I don't want it to end. Genghis Grill must have known they would create an addiction, and that we would still be loyal customers after the contest!! 

I've eaten Heart Healthy options at Genghis Grill for over 80 consecutive days, and most common thing said to me is, "Are you tired of it yet?"  I can't imagine eating at the same restaurant for 80+ days - it sounds insane, but there are literally THOUSANDS of combinations and options. The flavor of the food is left up to the imagination. So, No, I am not tired of the food. I love it. It has made me more aware of what I'm eating and how drastically it affects my body. I'm healthier, stronger, more lean, and happier than I ever have been in any three month stretch of time.

I finally bought new clothes. I'm at a weight that I feel I can easily maintain. I don't have much more weight left to lose - of course, I need to tone up a little and lose some more fat, but my waist won't get too much smaller, and my shirts are way too big now, so I finally downsized my wardrobe and bought new clothes. I was actually able to wear a pair of khakis to work that I haven't worn since... maybe high school? That's around 10 years for me. wow.

I have much to do with my life. I'm going to continue eating healthy, working out, and staying active. This is a new lifestyle. This is my life, and I'm taking control of it.

 #gghealthkwest Brandon Sanders in Murfreesboro, TN

See the full gallery on Posterous

 

#gghealthkwest Brandon S. Murfreesboro TN

My Gym, Snap Fitness

Throughout the Genghis Grill Health Kwest, I've been posting status updates of my workouts and eating habits to chronicle my efforts to lose weight and lead a healthier lifestyle. Many of you have seen pictures of my cardio machine readouts showing the calories burned for my various sessions. I've been working out almost exclusively at Snap Fitness in Murfreesboro, a local 24/7 gym located only a mile from my home. I have to say, matching a great workout with the healthy food at Genghis Grill has been an integral part of my weight loss journey.

In the year or so that I've been a member at Snap Fitness, my dedication has fluctuated. I'll spend a few weeks in a routine, then drop off for a few months. However, during this Health Kwest, I've spent over 90% of the days at Snap Fitness, usually multiple times per day. Any days NOT spent in the gym were due to recovery reasons, not laziness, and I performed other exercises instead.

During my time in the gym, I became aware of a weight loss contest Snap Fitness was starting. The winner with the highest percentage of weight loss would receive three free months of gym membership. This week, the winners were announced, and out of almost 15 other contestants I lost the largest percentage of weight and was announced as the winner! I was surprised, as this 8-week challenge was during my slowest weight loss of the Health Kwest, and started after I had already lost what I considered a significant amount of weight.

This is just an added bonus of losing weight - more encouragement and motivation to keep going and pushing forward. I'm making the most of every opportunity and changing my life for the best.

#ggHealthKwest
Brandon Sanders
Murfreesboro, TN
http://www.GenghisGrill.com

See the full gallery on Posterous

http://brandonsanders.posterous.com/cardio-slowdown
http://brandonsanders.posterous.com/wonderful-easter-sunday
http://brandonsanders.posterous.com/busy-day-burning-calories
http://brandonsanders.posterous.com/today-in-the-gghealthkwest
http://brandonsanders.posterous.com/im-back

http://brandonsanders.posterous.com/my-gym-snap-fitness

 

#gghealthkwest Brandon S. Murfreesboro TN

I'm BACK!

I've been down the last couple days because of sore calf muscles. I did a little too much over the weekend and my calves were very tight and tense as a result. I missed three of my normal cardio sessions because of the pain, but today it subsided and I was able to get back in the gym and break a sweat. I got 45 minutes and 700 calories burned on the Cybex ARC Trainer, a few dozen incline situps while holding a 10 pound ball, tricep push downs with 120 pounds, and a few other weight training exercises.

My energy levels were still elevated after getting home from the gym, so I went on a bike ride around the subdivision. It might be my last opportunity for a while with the strong storms on the way.

Today's meal was presented by some of the Murfreesboro Genghis Grill Warriors. This Heart Healthy bowl included Chicken, Cayenne and Crushed Red Pepper, GG Peppers, Jalapeno Peppers, Broccoli, Celery, Spinach and Garlic Water. Only 219.4 calories, 27g protein, 17.8g carbs, 7.2g fiber, 4.5g fat, 60mg cholesterol, and 482mg Sodium.

See the full gallery on Posterous

Brandon Sanders
Murfreesboro, TN
Genghis Grill #ggHealthKwest

Check out my other blogs:
http://brandonsanders.posterous.com/cardio-slowdown
http://brandonsanders.posterous.com/wonderful-easter-sunday
http://brandonsanders.posterous.com/busy-day-burning-calories
http://brandonsanders.posterous.com/today-in-the-gghealthkwest

Cardio Slowdown

Today has been a slightly depressing day. I woke up with major pain in both of my calves - somehow I strained both of them. My cardio sessions have progressed at a fairly steady pace, but I must have done something to injure myself. I didn't go to the gym at all today - possibly for the first time in over two months. I've tried ice and heat to hopefully relax them slightly and give them the day off from strenuous work. Hopefully tomorrow they'll be pain free and I'll be able to hit the gym hard once again.

I'm worried, because while the tightness and aching has subsided in one leg, it now tingles on the front of the leg. It just doesn't feel right.

On a happier note, I'm satisfied with my weight loss so far. I've been able to accomplish more than I imagined possible when the Health Kwest began, and I'm prepared to khantinue this lifestyle going forward. I'm going to stay dedicated to the gym and a proper diet, and make healthier decisions all around. Even when there's a hint of negativity in the day, you have to stay optimistic and look at the bright side. I may be down for now, but I'm going to bounce back with twice the strength!

http://brandonsanders.posterous.com/busy-day-burning-calories
http://brandonsanders.posterous.com/today-in-the-gghealthkwest
http://brandonsanders.posterous.com/business-is-booming</p>
#gghealthkwest Brandon S. Murfreesboro TN

#gghealthkwest Brandon S. Murfreesboro TN

Wonderful Easter Sunday

I started the morning with a good workout. I hit the Cybex ARC Trainer for 30 minutes, then 30 incline situps with a 40 degree incline holding a 10 pound medicine ball. I alternated situp sets with 30 tricep push-downs of 120 pounds. I've lost 9 inches on my chest, 9 inches on my stomach, but also 3 inches on my upper arms - something I need to get back.

I ran to Genghis Grill for lunch as they opened at 11:00. I got the bowl to go so I could take it back home and eat Easter lunch with my family. I cooked hot dogs for the family - about 20 people total at our home today, and there were several sugary treats to enjoy.

It's still early, only 6:30pm as I write this, and I'm headed to Genghis Grill for dinner and then the gym for more cardio and crunches.

My Heart Healthy bowl today was chicken and several green vegetables. It came to a total of 204.3 calories, 26.5g protein, 15.8g carbs, 6.2g fiber, 3.9g fat, 60mg cholesterol, and only 481mg sodium.

 

See the full gallery on Posterous

 

Brandon Sanders
Murfreesboro, TN
http://www.GenghisGrill.com
#gghealthkwest
Genghis Grill

 

http://brandonsanders.posterous.com/busy-day-burning-calories
http://brandonsanders.posterous.com/today-in-the-gghealthkwest
http://brandonsanders.posterous.com/business-is-booming

#gghealthkwest Brandon S. Murfreesboro TN