Getting Healthy, Part IX

Posted by jamirhowerton on June 13, 2011 – 2:03 pm

Monday, June 13, 2011:

Cleveland Browns fans, welcome back to my Getting Healthy with the Browns blog.

After a month’s time, I’m down nine pounds and I think it could’ve probably been more. It was good dealing with reality of vacation time and holidays within that month. I think that was really good to be put in a real-life situation where you’re trying to learn the proper ways of how to eat and exercise and to stay on a strict, disciplined regime. Overall, it was really good having the challenges. I came out nine pounds lighter and now, I have something to build on and that can propel me into something I can grow from.

This is just the start of the journey. It was really good, looking at my age and understanding you’re only getting older. You just want to be healthy and start coming into being health conscious. At the end of the day, it was really something I wanted to put myself through and learn from the people that take care of our players because they’re the best in the business.

On a personal note, you want to be healthy for your family. You want to be healthy to set the example for your family. You’re the head of your household and you really want to set that tone. You’ve got to lead by example.

One of the things I learned from Coach Kent Johnston was to basically stay consistent. Now that I have the knowledge of how to work out properly, how to eat, it’s just staying consistent. With that, it’s not really a weight issue with the numbers falling, but it becomes a lifestyle. I think that was the main lesson that I learned over this month. Even though it was a short period of time, it’s about a lifestyle and now, you’ve got a taste of what you can learn from. I still have way more to learn because it’s more than not eating a hot dog here, a hamburger there or slamming down a pizza.

Thank you for joining me on the start of my journey.

Don’t forget to follow me on Twitter.

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Getting Healthy, Part VIII

Posted by jamirhowerton on June 7, 2011 – 2:13 pm

Tuesday, June 7, 2011:

Cleveland Browns fans, welcome back to my Getting Healthy with the Browns blog.

Where I’m at now, I feel empowered because I have the knowledge and I understand clearly now, whereas before, I would eat to workout. I was breaking the rules there because I was in-taking too many calories and wasn’t burning up enough calories on the food I was taking in. Now, I have a clear understanding of what a 1,500-calorie diet looks like, what an 1,800-calorie diet looks like and how to count those calories. I also know how to count the number of calories that I’m burning in a workout. Just being consciously aware of what I’m putting in my system, how I’m burning it up, for the most part, it’s really staying consistent and focused and really incorporating it into my lifestyle where it truly becomes a lifestyle.

If you know you’re on the road and you’re going to be up for hours at the same time, you know you’re going to be working, standing on the sidelines and running sideline-to-sideline. Covering a game, that accounts for exercise. When you put the number of hours that you’re standing on your feet, running around and focusing on the game, the key is to have little granola bars or healthy trail mix on you so you can always keep your energy going and keep that fire burning.

Check back in with the blog and follow me on Twitter for updates on Getting Healthy with the Browns.

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Getting Healthy, Part VII

Posted by jamirhowerton on June 3, 2011 – 6:38 pm

Cleveland Browns fans, welcome back to my Getting Healthy with the Browns blog.

The week has gone pretty well, just with the strict rules of eating and the strict rules of working out. It felt like I was coming down with a little cold with the change of the weather, going from hot to cold out here.

My body felt worn down, but I guess what I’ve been learning through all of this was patience. Nothing is going to come off fast. There are ways you can go on these little crash diets, but what I’ve learned is if you really want to do it the right way, eat properly, work out and exercise regularly. You’re not just going to lose five pounds in one day. It’s going to be a process. It might be two pounds, depending on your body and depending upon how much weight you’re trying to lose. Everything is a process and you have to be patient. What I’ve been going through is learning that aspect of the game. I feel like I’m putting in all this work and I should be losing more weight. I keep seeing the same number and I’m getting frustrated. I don’t know if I’m hitting a wall or whatever it is, but I’m scheduled to talk to Coach Kent Johnston next week, Monday, and those are going to be some of the questions I’m going to ask him. I feel like I’m doing everything the right way, staying on my strict diet and I’m working out. The weight’s just not falling off as fast as I’d like it to, whereas, people around me are telling me, “I see a little difference. You’re slimming down in the face.”

Recently, I’ve added boxing into the game. I’ve been doing a minute of just hitting the heavy bag with combinations or just jab-jab-jab, jab-jab-jab-hook or I’m just going right-left-right-left. I’ll go three sets, on for a minute and take a 30-second break. It’s been exhausting, but definitely gets the upper body, cardio and a lot of that. I have a lot of respect for boxers. That’s a hard gig.

Check back in with the blog and follow me on Twitter for updates on Getting Healthy with the Browns.

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Getting Healthy, Part VI

Posted by jamirhowerton on May 31, 2011 – 8:44 pm

Tuesday, May 31, 2011:

Cleveland Browns fans, welcome back to my Getting Healthy with the Browns blog.

Memorial Day weekend was tough for me because you’ve got to have good, All-American brownies and vanilla ice cream. As far as the hot dogs, hamburgers, things of that nature, I was able to kind of plan out my meals, which our chef, Monica Horn, gave strict advice on and that was really good. We made our salads, chicken sausages, chicken breasts, very lean sirloin steaks that were only six ounces, so the portion control was great. What got me were the desserts. I had some, but just had to keep it in moderation.

I was able to at least work out and I ran over the weekend. The heat was great, so I got a chance to sweat some pounds off. I also got a chance to walk nine holes and play some golf.

Shedding six to eight pounds has really put me back on course. Now, it’s just mentally breaking through to see how I would look lighter. I just don’t want to look unhealthy. You feel good; you feel alive and know you needed to get that winter weight off of you. That’s basically been the big thing. For the most part, it was understanding what I was eating, what I was putting into my food and I think that has given me a lot of confidence. I know what 1,500 calories looks like and know what you’re supposed to be eating, the portions of the meat to be the size of the palm of your hand. To have that knowledge, that has given me the strength to know that if I go out, let me box up half this meal and eat half of it now.

When you start working out and you shed a few pounds, you start to see the difference, you realize how much work you put into attaining some goals and you become really competitive at corn hole. I’ve never played it, but you just become competitive at everything, so it was kind of cool.

Check back in with the blog and follow me on Twitter for updates on Getting Healthy with the Browns.

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Getting Healthy, Part V

Posted by jamirhowerton on May 26, 2011 – 5:36 pm

Thursday, May 26, 2011:

Cleveland Browns fans, welcome back to my Getting Healthy with the Browns blog.

The transition from the vacation in New York has been going great. I think, just for me going through this whole new process, it was really good for me to get away and be put through a challenge of having different spots that I love to eat at and finding creative ways to work out. You’ve got the facilities here, right at your fingertips and going back home to deal with the challenges and hoping the weather will hold up so you can at least get a workout in, was really good for me to go through to see how strong I could be. To come back, hit it hard and do double-time two miles in my neighborhood and get here in the gym, it has been going great. I’m definitely happy to be back on my strict diet from Chef Monica Horn and workout from Kent Johnston.

The challenges will be tough because it’s Memorial Day weekend and there are two barbeques that are going on in my neighborhood, but that’s when I just have to make smart, healthy choices. Monica has told me that planning the meals out is basically the key, so I’ll eat as much salad as I can. I don’t eat pork anyway, so I’m not going to miss the barbecued ribs, but I love beef brisket. You can have it in moderation, but I’ll have chicken sausage, turkey burgers, plenty of salad. I am a fan of potato and macaroni salad, but I have to keep those two things in moderation. As far as the flavored waters, I’m good to go. No juice and no soda.

Check back in with the blog and follow me on Twitter for updates on Getting Healthy with the Browns.

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Getting Healthy, Part IV

Posted by jamirhowerton on May 24, 2011 – 1:40 pm

Tuesday, May 24, 2011:

Cleveland Browns fans, welcome back to my Getting Healthy with the Browns blog.

The toughest challenge for me was just going away on vacation to New York and I’ve got to admit, I stuck to my goals Thursday, Friday, Saturday and Sunday. I worked out twice and got to go back to my old high school, Bayshore High, where we have a beautiful track and a great facility. I got a chance to run, jog and do some sit-ups and push-ups just to maintain. The challenge was going to various restaurants and definitely hitting up a couple of nice spots. With one Italian restaurant in particular that my dad and I go to, we shared our portions. That was the thing, I got a chance to taste the good, rich food, but I shared. Instead of a bowl of soup, I got it broken down into a cup. Where you would get three big, huge chicken cutlets for your chicken parmesan and six huge stuffed shells, I just broke it down and said, ‘Let me just have two stuffed shells and a piece-and-a-half of chicken.’ I was able to cut my portions down and still enjoy myself on my vacation. Not to give up any numbers on my weight, I maintained. I didn’t gain and I didn’t lose.

Now that I’m back, I’m back on it. My dad thinks this is great for me. He wishes he had an opportunity to do something like this, but now that I’m back, he made a joke, ‘Oh, now that you’re back in Ohio, are you going to start recounting your calories?’ I’m like, ‘Yep.’ I started this morning and I’m back to my strict diet that Monica Horn has put me on and back to my working out twice a day because I have four weeks before I have to meet up with my strength and conditioning coach, Kent Johnston. I definitely want to have my body mass down and my weight down.

I definitely needed that break. I left on a Thursday and I definitely worked out the three days before I got to New York. Friday and Saturday mornings, I definitely got a chance to exercise, so I maintained. I didn’t get a chance to lift weights or do some of the exercises Coach Johnston had me do. I’m back home now and I’m going to be good.

Check back in with the blog and follow me on Twitter for updates on Getting Healthy with the Browns.

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Getting Healthy, Part III

Posted by jamirhowerton on May 19, 2011 – 4:27 pm

Thursday, May 19, 2011:

Welcome everybody to Getting Healthy with the Browns.

This week has been a very good week. I’ve been following my program with Coach Kent Johnston, who’s given me a series of endurance exercises to work on my body composition because that was one of the areas I needed to work on, reducing weight as well as my body mass index, which was very high. I’ve been doing a lot of cardio exercises which consists of 20-25 minutes on the treadmill, another 15 on the elliptical and then, I’ll go into the fieldhouse and run five 30-yard wind sprints down and back.

I’ve been working closely with Monica Horn, which you will see on the next Browns Insider to air May 26, where I learn how to make healthy choices at the dinner table, at the breakfast table and the kitchen. I’m learning how to keep my calories under 1,400, which is a lot of food to eat, but it’s also good, healthy food that I’ve been eating. So far, I’ve lost a total of six pounds.

We received a question about core strength and from what I’m learning, the definition of core strength is strengthening your stomach muscles, your upper to lower abdomen muscles, as well as your lower back muscles, your midsection so to speak. When men get older and if you’re sitting at the table taking in a lot of calories and not as active as you should be, everything goes to your core. What you wouldn’t want to do is strengthen your core with a flabby body, so if you need to shed the pounds, I was told to work out, shed the pounds and then start to strengthen your core. You want to kick the fat off and then, you’ll start to strengthen your muscles.

It’s been a week-and-a-half since I drank any type of juice. Friends that know me know I’m a fan of Gatorade, fruit punch, berry punch, lemonade with iced tea mix. I love all of that and I have not had any juices, orange juices, grapefruit juices, apple juices, white grape juices, none of that. I’ve been drinking strictly water, Aquafina Flavor Splash. That Flavor Splash has been my juice. It is delicious and that’s one of my major hurdles.

I have a couple days off and I’m going to go home and visit my dad. I’m from New York and one thing that New Yorkers pride themselves on is pizza. I’m actually going to go to a Yankee game, cheer our (New York) Mets on and when you go to a baseball game, there are hot dogs. If you’re in Rome, you’ve got to do as the Romans do. It’s going to be very challenging for me not to eat a hot dog, not to have a slice of pizza or the huge, big pretzels. Everybody who comes to New York has to get a pretzel.

Plus, with the Italian food, you would think I’m part Sicilian because all of the Italian restaurants that are in New York, I just love pastas. There’s a lot of really rich, ethnic restaurants, anything from Italian, Jamaican, that are very good soul-food restaurants. I’m going to have to stick to my Kosher delis, eat my salads and make sure I hit my old high school, Bayshore High School, and while I’m there, get at least two to three days of running and exercise.

Check back in with the blog and follow me on Twitter at!/jamir2010browns for updates on Getting Healthy with the Browns.

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Getting Healthy, Part II

Posted by Matt Florjancic on May 17, 2011 – 1:36 pm

Monday, May 16, 2011:

Hello Browns fans. I’m Jamir Howerton and thank you for joining me on my blog.

Since the show, everything has been going well. It’s just more or less portion control. Heading into this weekend, I had work. With the weather, it was hard to be active in my yard. I had to cover the USA Football Coaching School and was able to get in a workout here, but I’ve got to be honest, I did cheat a little bit.

For lunch, I went to my favorite wings spot. I’m counting calories and I realized that having a taste of what I thought I was missing really upset my stomach. I felt like I was missing something with all the hard work I’ve been putting in, but on Sunday, I was out running in the neighborhood. All the people thought I was Rocky Balboa because I was jogging through the streets and I was shadowboxing and burning calories. I was able to run for 35 minutes and jump rope for another ten minutes. I got in a good 45-minute workout, which burnt off about 400 calories. That meal I took in on Sunday of 1,300 calories, I burned off a good portion of it. That was the main thing. You’re going to cheat, but you’ve got to be smart about it.

You don’t want your body to go into starvation mode and this is what I’m learning from Coach Kent Johnston. When you check out the next episode of Browns Insider, I’m learning from Monica Horn, who’s our chef, but more so Coach Johnston said, ‘You’ve got to put something in your stomach because you don’t want your body to go into starvation mode because it’ll start storing fat.’ I had to wake up early on Sunday as if I was going to work. I ate a balanced breakfast, but I knew I was going to go out with my family and cheat a little bit. It was tough not to eat something while the basketball game was on. For the last game, I enjoyed a chicken salad. It was a three-ounce chicken breast that I diced up and had a spinach salad with that.

The key is not to eat past eight o’clock and it was tough to follow that this weekend.

Check back in with the blog and follow me on Twitter at!/jamir2010browns for updates on Getting Healthy with the Browns.

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Getting Healthy, Part I

Posted by Matt Florjancic on May 12, 2011 – 8:16 pm

Hello Browns fans. I’m Jamir Howerton and welcome to my Getting Healthy with the Browns blog. Here’s some insight into why I started this routine and what I’ve been doing to get in shape as we head into the summer months.

The idea came from the fact that I was approaching 40 years old and I started to look at my eating habits. I found I was just basically working out to eat whatever I wanted and realized that my metabolism wasn’t as high and the weight continued to start coming on. Just like anything, during the wintertime, you find food for comfort and I found a little too much comfort. I wanted to come into this year and shed a few pounds, not to go crazy, but just learn how to work out the proper way.

I always had a basic workout program. I’ve never been the type of guy to get in the gym and bench press a bunch of weight or lift a bunch of barbells. I wanted to learn how to work out the proper way. Being around this industry for the past 18 years of my life, you would think you would know how to work out properly from all the different strength and conditioning coaches that you’ve come across. I kind of took it for granted. I would get in the gym, do my mile or two and the basic sit-ups and push-ups, three sets of 25 and lifted a little weight here and there. I was always a small-frame guy.

The first couple of days, from a workout standpoint, have gone normal. I’ve been trying to learn the science of muscle confusion because you just don’t want to continue to be in the same routine because your muscles in your body would just get used to it. I’ve substituted running and yard work. When you’re raking up dead grass and cutting the grass, you’re actually using muscles that you wouldn’t normally use in a basic workout. I’m also learning core treatment. Working out the core stabilizes your lower back and stomach. As you become a middle-aged man, these are the things that are apparent.

The biggest thing for me is the eating portion. I downloaded an App on my IPhone and basically, it’s helping me count my calories and I’ve gone in and set up my own plan. It just gives you a guideline to see how much food that you’re actually taking in. For a guy my size and with my activity level, I should be taking in no more than 2,500 calories. With that, I’m trying to tell myself that I should be taking in 2,000 to 2,200. That’s been the hard part.

Check back in with the blog over the next four weeks and follow Jamir on Twitter.

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