Dave's Bio
Dave spent his early years in Virginia and North Carolina but moved to South Florida at age 11. Graduating South Plantation High School class of 1980, Dave then did his undergraduate work at North Carolina State University in Raleigh, North Carolina. While at college, he began his broadcasting career at the campus radio station, WKNC.

The next few years included career developing jobs in Greensboro, NC, Washington, D.C. and Tampa before returning to West Palm Beach to be the program director of 95.5 WOVV in the early 90's. From there, his days with Clear Channel Radio began in Miami programming WBGG (BIG 106) and in early 1998, Dave moved back to West Palm Beach to be the Operations Director for Clear Channel's group of 6 radio stations.

"I grew up in Plantation in Broward County, but the 13 years I've lived in Palm Beach have really been spectacular. All of my family lives in South Florida from Plantation to Boca Raton so I definitely call this home. I don't know how anyone could find a better place to live. West Palm Beach has terrific weather year-round, a great family environment, more entertainment opportunities than most could ever do and such a diverse population which I find to be extremely interesting."

Dave's working on his latest personal challenge... Living Fit With Lois!

Dave's Progress


The first week was tough! I didn't realize how out of shape I really was until I met Sean Mahoney, Personal Fitness Trainer at Gold's Gym on Palm Beach Lakes Blvd. Sean showed me quickly that I had 50 pounds of fat to lose and needed to gain 14 pounds of muscle. Sean put me on a 5 meal-per-day food plan which focuses on two main areas. Smaller portions and a careful balance of protein, fat and carbohydrates.

Here's something that has never sunk in with me. The more muscle you have, the more fuel your body needs to maintain. This fuel comes from either food or fat. So all the years of dieting without any sort of weight training has been taking the pounds from muscle. Sean Mahoney's goal for me is to build muscle so that my body will have it's own, natural fat/energy burning mechanism.

Remembering to eat as often as necessary has been a big challenge and that glass of red wine has been completely replaced by a new attitude.

The biggest challenge has been getting out of my comfort zone. Going to the gym, whether weight training or doing cardiovascular exercise has been difficult since that requires a new routine and daily discipline. I decided, though that as long as I could get my 50 pounds of fat to Gold's Gym, once there I'd be fine. So far, so good.

As of Friday May 31, it's been 12 days. I've lost 7 pounds, 4 of them "fat pounds" and I feel terrific except for the all over aching that Sean has taken great pleasure in creating. I can tell, though that if there's any trainer in South Florida that can get this body back together, Sean will do it.

Week #3 update
Well, 21 days are done! They say you can break old habits and create new ones by starting/stopping something for 21 days. What a difference. The food program that Sean Mahoney at Gold's Gym/Palm Beach has been paying off Quite well. As of June 1, I had lost 6 pounds of fat and gained one pound Of muscle. As of Sunday morning, I'm officially down 11 pounds in 21 days! That's about a 1/2 pound per day. Ok, so I'm hooked!

The program, while simple to explain is harder to adapt because it really means becoming disciplined. 5 Small meals per day. Approximately every three hours, beginning 1 hour after you wake up each day.

Each meal should be a balance between protein, carbs and fat. A portion of protein is 4-6 oz... without seconds! This is a quantity
that fits in the palm of your hand. Other portions are usually 1/2 cup or 1 cup, Depending upon what the food is. Label portions are usually a good guideline. Fruit should be eaten in the morning, giving it all day to burn off.

Here's a great quote from my trainer: "If It wasn't an animal or plant, don't eat it!" Meaning, heavily processed foods are out...

I've sworn off wheat products... chips, cereals, crackers, bread, pasta and beer! Further swearing off corn... including corn oil, corn syrup, hi fructose corn syrup, corn chips and corn as a vegetable like corn on the cob.

Likewise, anything with sugar, or processed with sugar.

I really have been swearing at not being able to eat potatoes, but I'm getting over it.

Ok, so what to eat then?

Chicken, Turkey, Seafood (all kinds), Beef (lean and limited), Olive Oil, Brown Rice, Sweet Potatoes, Oatmeal, Fruit, Vegetables, Black-Eyed Peas, Pinto Beans, Navy Beans, Eggs...

Sounds Boring? Not really. There's lots of foods that taste great and Fit into this balanced food plan. I just never realized all of the foods that create potential weight problems and the quantities that expedite weight gain... until you are overweight and trying to get rid of it.

Exercise is also a big part of the plan. More on that next week!