Category: #bern200

#bern200: Good Eats – Spaghetti Squash Carbonara by @koreangold


It’s cold here in El Paso and by cold I mean a low of 32. Don’t judge me; I’ve been in the desert too long. This blast of chilly weather has me pushing my typical protein and veggies for something heartier and I need heartier without the heavy. Here comes my savior; the spaghetti squash.
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#bern200 – Good Eats: Pizza Spaghetti Squash Bake by @koreangold


After the holiday madness of parties, dinners, get togethers, and epic cheat meals, I found myself missing the familiarity of my somewhat healthy kitchen creations. This weekend I had the pleasure of entertaining for some good friends and decided to introduce them to spaghetti squash. In my eagerness, I made WAY too much squash. As I opened my fridge and looked at the mountain of spaghetti squash, I was inspired to utilize what was already in my fridge and pantry to make something delish. I came up with this pizza squash combo and it tastes great!
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#bern200 – Six Tips To Help You Reach Your Goals



They say a goal without a timeline is just a dream. It has become more popular to talk about the things you want to achieve than to actually put plans into motion. However, talking doesn’t get you anywhere in life and plans turn into regrets of missed opportunities and wasted time. I’ve put together six tips that will help you achieve your goals and taste the success you desire.
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#bern200 – 2014: New Year, New Me? Why Not…


2014 is now here. For most people, the beginning of a new year is the time to set goals and renew life. We sometimes get so lost in everyday activities that during the holidays we reflect on life and find that throughout the year we have just been “going through the motions.” 365 days of 9-to-5 work without accomplishing many of our real goals and aspirations. Every year I told myself that I would lose weight, save money, settle down, and other ideas that I never fully intended on executing. However, with the accomplishments I’ve made in this past year with my new mindset, I am confident that any goals I set for 2014 will be reached. As cliche as it is to set goals for the new year, if a new calendar is the motivation you need to get your life right, then use that to your advantage and get it together. It may be hard, but if you focus on changing a few daily habits you can find yourself celebrating in December 2014, rather than reflecting and feeling disappointed.
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#bern200 – Moving The Weight: Raina Has Lost 61.5 Pounds So Far On Her Journey


It took me a long time to get the strength and courage to make the changes essential to live a healthier life. I consider myself very fortunate to personally know a handful of people that decided to take control of their health. ‘Moving The Weight’ is a series that will feature success stories from friends that have motivated me on my weight loss journey.

Name: Raina Wolford
Age: 29
Height: 5’8″
Before Weight: on August 15,2013 I weighed 292 lbs
How I gained it: I’ve been overweight my entire life, from early childhood up until now. I’ve essentially never known myself outside of being overweight.
Breaking Point: I started noticing health complications this year, and my moods were very erratic so I went to the Doctor on August 15, was told my blood sugar was 226 and that I was diabetic. Although I should not have felt shocked because diabetes runs in my family and I was significantly overweight, I was. I vowed that day after picking up my newly prescribed diabetes medication that I would not let MYSELF be my downfall anymore, I would step out of my comfort zone (which in a weird way, was my weight and food) and create a quality life for myself.
How I lost it: When I used to think about if I ever decided to really do something about my weight I always told myself I wanted to do it naturally, no gimmicks or energy pills or diet pills. I knew that by doing it naturally and through my own hard work and determination I would be able to take FULL credit for my transformation. That’s exactly what I did and continue to do. For the first 2 months I was extremely strict on what I consumed. Staying away from rice, white bread, pork, and red meats. I also stopped drinking alcohol, wine, and soda. I only drink water and coffee. I made my meals smaller portions but more frequently and I did 1 1/2 to 2 hours of cardio a day. Within 6 weeks I dropped 30 pounds and felt amazing. I began to ease up on myself after 2 months and incorporated wild and brown rice as an occasional add on in my meals, still refraining from white bread, white rice, and alcohols or sodas. For some strange reason I began craving peanut butter lol so I would request myself once a week or every other week by spreading some on a gluten free waffle and topping it with bananas and sugar free syrup. YUM! 🙂 My usual go to for breakfast is egg whites with plenty of veggies, like mushrooms, onions spinach etc, and turkey sausage. I also eat steel cut stove top oatmeal several times a week, with sliced bananas for added flavor and texture. My most important meal in my opinion is what I put into my body at the very beginning of the day. It sets the tone for the rest of my day. Now when it comes to working out, after the first 2 months I decreased the lengths of my cardio, but not frequency. I still go twice a day 4-5 times a week, but for a total of 1-1 1/2 hrs. I also started weights. I’m a firm believer that I have no goal. This is a lifestyle change for me, I have no desire to kill myself in the gym and over work my body so that I can go back to eating bad and not working out once I get to a goal. I feel like that’s setting yourself up for failure in the end. I leave the gym feeling happy, strong, and refreshed! Of course there are days when I don’t want to go but I always talk myself into it because I KNOW once I hit those machines I’m all in and motivated once again. I have back problems, diagnosed with mild scoliosis when I was in my early 20s, also knee problems but I have noticed my knees are getting stronger and my back hurts much less now. I am hoping to begin jogging and running in the near future! Progress is everything!
Current weight: As of 11/27/2013 I weigh 230.5 lbs
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GOAL: as I said before I really don’t have a specific goal. My goal is to not have to take diabetes medication for the rest of my life and to FEEL great in my body, which I get closer to daily!
The hardest part about losing weight is: the physical part of losing weight (exercising and eating healthy) isn’t really the struggle for me… The hardest part is fear of being a new me. Let me explain. Although there were definitely times throughout my life that I certainly was not happy with my looks or my weight, those pounds comforted me. That food gave me instant gratification, comfort and temporary satisfaction. Losing weight has changed me physically but MOSTLY, mentally. I feel as if detoxing my body has detoxified my mind. These are ALL positive changes but when someone feels uncomfortable or stressed, it’s a natural human reaction to want to retreat back into their comfort zone and for me that is fat and food! In the past I dealt with stress, unhappiness, and fear of change by going for what was comfortable and familiar. Now I have been conditioning myself to change those comforts and make a new safe haven for myself. Going to the gym is much more to me than cardio time. I am now comforted by my heart beating fast, my arms and legs rushing back and forth and my rhythmic breathing. If I’m struggling mentally with something entering the gym, you can bet that upon exiting the gym my mind is much clearer. I’m saying all this to say, the hardest part for me losing weight is continuing to make this new me, my comfort zone. Every day I feel more confident and stronger, so I am well on my way.
My advice to those trying to lose weight: DO NOT BURN YOURSELF OUT! Work hard, but make it fun, don’t make it feel like “work”. Take plenty of progress pictures, it will keep you motivated! Don’t obsess over your scale weight! As you work out and tone up you will gain muscles, which weighs more than fat, also your weight will distribute more proportionally so scale weight is only a PART of your result! Give yourself plenty of variety when it comes to eating so that you continue to make healthier choices. If I know I’m going to spend several hours away from home I pack food to go! Most importantly, look at it as a lifestyle change, not a quick fix! Good luck and let’s do work!

#bern200 – Good Eats: The 10 Minute Chicken Thighs / Spring Mix Lunch


Most people use time / cost / convenience as reasons to why they eat fast food. Eating healthy doesn’t have to be expensive, time consuming, or bad tasting. I’m very lazy in the kitchen but I still enjoy healthy and tasty meals on the daily. I posted a picture of my lunch of Chicken Thighs and Spring Mix salad on Instagram and someone asked me for the recipe, so I decided to share it with you. This meal isn’t very intricate at all, but it is simple, quick, and something you will enjoy.


Two Servings (2) Boneless Skinless Chicken Thighs
(Serving Size: 4 oz., Calories: 150, Fat: 8g, Carbs: 0g, Protein: 20g)

1/2 Serving ReadyPac Organic Spring Mix
(Serving Size: 4 1/2 Cups., Calories: 15, Fat: 0g, Carbs: 3g, Protein: 2g)

1 Serving Girard’s Light Champagne Dressing
(Serving Size: 2 tbs., Calories: 60, Fat: 5g, Carbs: 2g, Protein: 0g)

Season To Taste: Mr’s Dash Extra Spicy Seasoning Blend
(Serving Size: 1/4 tsp., Calories: 0, Fat: 0g, Carbs: 0g, Protein: 0g)

Season chicken with the Mrs Dash. Cook on stove top over medium heat in non-stick covered pan for 10 minutes. If you don’t have a Happy Call Double Sided Non-Stick Pan, then you should invest in one. While the chicken is cooking, put the Spring Mix in a plastic bowl and mix with the dressing. Be sure to flip the chicken one time during cooking. That’s pretty much in.

The finished product:

This meal totals 290 calories and costs about $2.50 per serving. This is much more convenient than fast food, and is surely more healthy than the burger / fry combo that you’re used to. Trust me, if I can take the time to make this, ANYONE can. Try it out and let me know what you think!

Ep 28: The Sound Of #bern200 Part 3 of 4 – WBRN RADIO

ep28 #bern200 wbrn radio

Doing cardio is much easier when you have good music to keep you going. I tried a completely different approach for this episode of WBRN Radio: Trap. A friend of mine recommended it and it definitely gets the blood going at the gym. If you like Hip-Hop / Techno music, then this is the perfect mix for you! Some of the biggest songs by Kanye West, Jay Z, Waka Flocka, Rihanna, Frank Ocean, and more remixed to keep you motivated while burning the fat. Download/Listen and tell a friend!


Waka Flocka Flame – ‘Rooster In My Rari (TNGHT RMX’
Kanye West – ‘Mercy (RL Grime & Salva Remix)’
Flux Pavillion – ‘I Can’t Stop (Sleepy Tom Remix)’
Rihanna – ‘Pour It Up (RL Grime Remix)’
Jay Z – ‘Tom Ford (Caked Up Remix)’
Chief Keef – ‘3hunna (Gent & Jawns Bootleg)’
Buku – ‘Janky’
Hermitude – ‘HyperParadise (Flume Remix)’
Major Lazer – ‘Jah No Partial (Yellow Claw & Yung Felix Remix)’
Two Fresh & HeRobust – ‘Throw That’
XXTRAKT – ‘Higher’
Brillz ft Craze – ‘Come Down’
Rihanna – ‘Cockiness (Hedspin & Grandtheft Remix)’
Disclosure ft Eliza Doolittle – ‘You & Me (Baauer Remix)’
Frank Ocean – ‘Pyramids (Kastle Remix)’


#bern200: ‘Death To All Dreamkillers!’ / ‘Friend or Foe?’


I wrote on Facebook that I wanted to compete in a marathon next year. Here was an interesting response I received:

‘Lmao that’s for the ultra super Olympic runners. It’s to qualify so it’s super competitive. I’m not saying (DJ BERN) couldn’t have done it, but LOL I seriously don’t think he could compete with the Kenyans. Who can finish in 2 or less hours and entire marathon. Plus you really need to train for it. How about a half to see if you even like running?’

There are a few interesting assumptions that I can pick out from this comment. The first is that I have NEVER ran in my life, since I need to ‘see’ if I like running. The second is that I shouldn’t plan on winning, since I am not Kenyan there’s just no way I would be able to compete. However, this single person and their narrow opinion on my marathon dream isn’t the point of this post. Before I started my weight loss journey, I expressed to others that I wanted to lose 130 pounds in seven months. I received a lot of positive, uplifting responses to my goal, but I was surprised by certain friends, family, and strangers when I was told that my goal was set “too high” and I needed to “pace myself.” Why are some people quick to discourage the goals of others? How can a person that doesn’t know you tell you that you’re aiming too high? How many of your family and “friends” support you verbally while they secretly want to you fail?

The way the majority of people in society that just take what life offers them is sad. A lot of people do just enough to get by. They fear failure and insecurity so they never take the risks necessary to get the things they want out of life. As we all know, misery loves company, so you’ll notice when you share your dreams and ambitions with people like this, their responses are usually aimed to bring you back down to earth. These people envy your aggressive approach, dedication, and bravery. They see your future success as a threat, as it would make them feel worse about the lack of achievement in their personal lives. The ‘crabs in a barrel’ mentality is a reality in the human race.

Then you have those folks that want you to do good, but not better than them. These people come forward with unsolicited advice about your goals. They like to talk about their personal experience with the subject, and tell you what didn’t work for them to warn you that it for sure won’t work for you as well. Advice from them often sounds like “You’re buying a house for how much? You can’t get it that cheap; I already tried. You’ll probably have to pay x amount like I did.” It is okay in their eyes for you to make strides and be happy, as long as you don’t pass them and make them feel inferior. For some reason, they want to be your ‘guide’ so they can feel responsible for your success, and in turn, make that success their own. They’ll hit you with a comment like “I don’t know why you want to be CEO. I chose to be a floor manager because it works for me. You should just go for that.”

Finally, the people most detrimental to your success are those friends and family that encourage you, but want to see you fail. They don’t want you to succeed, but in the rare case that you do they don’t want to be left out of the parade. They’ll tell you to your face that they hope the best for you, while telling others how foolish you are and how fast you’ll fail. It’s hard to spot these folks, but you can see who is present at all of your victory parties and absent during your struggles.

I’ve encountered all of these people an overwhelming number of times since March. These people have told me that I was losing weight too fast, that my goal was set too high, that i wouldn’t be able to do it without (random supplement) because that’s how they did it, how a friend of their cousins’ aunts’ nieces’ neighbor did the same process and failed, and a number of other counterproductive comments that would have broken a weaker man. However, I remained focused and kept my eyes on the prize with these simple steps:

1. Stay Self-Motivated. Friends and family giving you authentic encouragement is good, but how can you tell who’s real from who’s fake? More importantly, what if there are more people being negative than being uplifting, or what happens when the positive people aren’t around when you’re feeling weak? My main motivation has and will always be me pushing myself towards the goal, understanding that I am the master of my destiny and I won’t let myself down. I hold myself accountable for my actions and I will reap the benefits of being dedicated over time.

2. Stay Informed. Most unsolicited advice is from “know-it-alls” or dream killers that base their facts around simple Google searches and/or blog posts and have no real advice worth sharing. Read a book, talk to those people who have tried, failed AND succeeded and map out your own plan. Proper planning prevents piss poor performance.

3. Stay Humble. Dream killers are ignited by others’ success, so it’s best to not celebrate until you reach the end zone. Let your success speak for itself, and celebrate your small victories with those that you are SURE have your best interests in mind. The haters can’t stop you when you’re at the finish line. When you cross that line, spend that time thanking those that truly helped you get there, instead of acknowledging those that wanted to hold you back.

At the end of the day, you lay down and sleep in your own skin, so as long as you’re content with the decision you’ve made and the actions that accompany them, you should never feel discouraged. Progress is a process, and slow motion is better than no motion. Months or years later, when you’re where you want to be in life, those dream killers will still be unsatisfied with themselves because they spent so much time focused on bringing others down, that they never took the time to better themselves. Don’t let your dreams die.

#bern200 – Moving The Weight: Me’Eisha Cheated Death, Lost 117 Pounds


It took me a long time to get the strength and courage to make the changes essential to live a healthier life. I consider myself very fortunate to personally know a handful of people that decided to take control of their health. ‘Moving The Weight’ is a series that will feature success stories from friends that have motivated me on my weight loss journey.

Name: Me’EiSha Barnett
Age: 31
Height: 5 feet 7 inches
Before Weight: December 2010 – 281 pounds
How I Gained It: I never really took the time out to take actual care of myself like I should have.
Breaking Point: In 2010 I went to Ohio state university dental offices to get a tooth pulled. When the dental assistants were taking my blood pressure, they stopped everything and brought out the director of the dental school. He was shocked with me asking if I was feeling ok. He informed me that my tooth can’t be pulled because I had blood pressure readings of 258 / 149, and I’d have to be rushed to the E.R. asap. The staff had me on a rail bed, and wheeled me to the E.R. The doctors there had ended up putting me in the code blue unit, because my blood pressure was so high that they were expecting me to have an aneurysm or some kind of heart issue. I was kept overnight, given medicine to calm my blood pressure down, and monitored by about 5 different machines. They inspected further, finding out I had an enlarged heart that was in poor condition because of the effect of the bad. They finished my clinic scans, and let me go sending me home with originally 8 different blood meds. But then they decided to just give me 2 main pills instead. The doctors finished up by telling me that I’d have to do something about my weight, because the high blood pressure is a silent killer. I was way too dangerously close and could have died that night! So that’s the day I decided that I would take action about my weight loss as well and my eating habits……and this time, I’d make sure that I’d really get back into a healthy way of life!
How I Lost It: I changed my eating habits to a more healthy form, and I am an active member of my gym; Lifetime Fitness.
Current Weight: 164 pounds
GOAL: 150 pounds
The Hardest Part About Losing Weight Is: Honestly, weight loss to me is 80% mental and 20% “other”! If you don’t personally push yourself to do what you need to do to lose weight and be healthy; then you are sabotaging yourself from making it to your goals. True, that I get tired of waking up early to go to the gym, the consistent circuit training, and I HATE feeling sore!! a bit impatient about the time and patience it takes for the weight to come off and lifestyle habits to set in. But the progress that shows is definitely worth the fight!
My Advice To Those Trying To Lose Weight: When you make that decision to lose weight / be healthy……no matter how may setbacks you may encounter; KEEP GOING!! Prep yourself, think things through, and just do the best you can! If you REALLY put your heart into your efforts; you will get results! So be proud of yourself for everything you’re doing. IT’S WORTH IT!

#bern200 – Week 37: How Much Does 141.2 Pounds Weigh?


I weigh myself daily. This is not recommended for the most part, because depending on what you eat / drink, your weight can fluctuate 8-10 lbs every day. However, I eat and drink the same amounts day in and day out, and I consistently see progress on the scale in the form of lower numbers. Losing 3, 4, or 5 pounds a week seems like a small amount, but when you multiply that by the total number of weeks I’ve been going through this process, it adds up to a lot. I rarely sit back and reflect on how much progress I’ve made thus far, but I saw a post on the internet the other day comparing weight to everyday objects, and it really put things into perspective for me.

At my heaviest I weighed well over 400 lbs, but I don’t know the exact number because not too many scales go over that amount. I weighed myself this morning, and the scale read 238.8 lbs. When I started in March 2010, I was 380.0 lbs. This means in the past 8 months I’ve lost 141.2 pounds. How much is 141.2 pounds in the real world though? I searched the internet to find things to compare with this number, to put things in perspective.

I’ve lost 141.2 pounds since March 2013, which is more weight than

  • 7 Automobile Tires
  • 5 Technics 1200MK2 Turntables
  • 4 Cinder Blocks
  • 4 Mid-Side Microwaves
  • 15 Gallons Of Water
  • 1.8 Gold Bricks
  • The complete Encyclopedia Britannica
  • The average adult woman (at 5’4″, the average height)


I am very happy with my progress thus far, as well as surprised with how rapid the progress has been. However, my goal is still to lose 200 pounds total in a year, so I have 58.8 pounds, or the equivalent of an average 7 year old child, more to lose. Whatever your goal is, try to put it in perspective, and remember that life isn’t a sprint, its a marathon.