tag:blogger.com,1999:blog-36511114537772876732024-03-12T18:55:22.441-07:00A new machineAnonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.comBlogger54125tag:blogger.com,1999:blog-3651111453777287673.post-90038043002128478002014-08-06T16:49:00.001-07:002014-08-06T19:34:49.458-07:00Next Chapter Part 2 <div class="separator" style="clear: both; text-align: center;">
<strong>Pushing 300# June 2011 -- 1 month prior to returning to Genesis...... 6 months prior to becoming a Group Fitness Instructor</strong></div>
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<strong> July 2014 with my baby sister Lori Tafolla (left) and inner circle friend Sarah Taylor. </strong><br />
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<span style="font-size: x-large;">Link to Part 1:</span> <br />
<a href="http://dgalemore.blogspot.com/search?updated-min=2014-01-01T00:00:00-08:00&updated-max=2015-01-01T00:00:00-08:00&max-results=2">http://dgalemore.blogspot.com/search?updated-min=2014-01-01T00:00:00-08:00&updated-max=2015-01-01T00:00:00-08:00&max-results=2</a><br />
<span style="color: yellow;">-<span style="background-color: black; font-size: large;">For the uninitiated, Group Centergy is yoga + pilates put to music. </span></span><br />
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<span style="background-color: black; color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>The struggles I was facing prior to joining the Genesis Health Clubs McPherson team seem laughable now. I should have opened up to my inner circle long ago. Big problem was that I attended Group Centergy training in February 2013 with the attitude of "Maybe I'll be good enough to be the sub for another instructor one day". Yeah. That thinking was never going to get me anywhere. I would have been thrilled just to sub and to teach a track or 2 every 3 months in our Group Centergy launches. Sure was setting the bar low. Low self esteem rearing its ugly head again. <br /><br />Happy that I never considered quitting Centergy.... I kept buying the releases.... but I had less and less faith about getting my own class as the months passed. <br /><br />I kept waiting for some healthy anger to kick in.... after all, it was self loathing and self rage that brought me back to Genesis and had me fighting to find my calling in life, teaching classes. <br /><br />The anger never kicked in. Just didn't have it in me concerning Centergy. I kept telling myself I would practice hard each day, but didn't start doing so until a door opened for me in McPherson. New place. New team. I left my baggage behind.<br /><br />Hand in hand with officially joining the McPherson team came being asked to bring Group Centergy to McPherson. Boom. Did I need a bigger excuse to practice relentlessly? <br />Worked perfectly. </strong></span><br />
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<span style="background-color: black; color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Helped a lot to be teaching R30 as well. R30 forces me to work more on my coaching skills and ease back a little on my drill sergeant approach in my other bike classes. My drill sergeant voice isn't even allowed in the studio when I teach Centergy.<br /><br />I zeroed in on the day I was to teach a Group Centergy demo class to some Genesis employees in McPherson. I felt I did well, but was blown away by the responses of my peers. Wasn't even a hint of doubt that I was ready. <br /><br />The classes since then have been amazing. Negative voices from my past have been silenced. Lots and lots and lots of work ahead, but I am improving every week and my confidence has gone through the roof thanks to my students. <br /><br />What lies ahead is to continue working hard on form, coaching and learning programming (I feel it takes me far too long to learn each track) ....experience is going to help in all 3 areas.<br /><br />My words can't do justice to what it feels like to have my own Group Centergy classes. Have to admit I LIKE MYSELF an awful lot teaching Centergy. My message needed to be heard : ANYONE CAN DO CENTERGY. I had an internal struggle for a long time about not being good enough. Perhaps in 2014 it was time once again for the benchwarmer to take charge and bring passion and determination to the game. <br /><br />Said I wasn't going to mention names, but THANK YOU to Becky Holcomb and Heather Koehn for believing in me and being so supportive. <br /><br />To my students..... it is only going to get better. Thank you for your hard work and shared love of Centergy! <br /><br />19# lighter than when I started practicing Centergy every day. Total body workout offered by Centergy helps, but the psychological benefit of Centergy is far greater. Happier = much easier to eat right. Happier = goal crushing mode. </strong></span>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-10481074548789524402014-07-23T18:49:00.000-07:002014-07-23T18:49:59.770-07:00Next Chapter Part 1<div class="separator" style="clear: both; text-align: center;">
<strong><span style="font-family: Verdana, sans-serif; font-size: large;">Group Centergy July 2014 launch <br />Genesis Health Clubs McPherson 7-17-14</span></strong></div>
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<span style="background-color: black; color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><strong>I set 1 measurable goal and 1 long range goal. Long range was to practice Centergy every day forever. </strong></span><br />
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<span style="background-color: black; color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><strong>Short range goal was to lose 30#. </strong></span></div>
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<span style="background-color: black; color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><strong>Good news is that I have reached my lowest weight of the year 8 consecutive weeks..... and better yet, there hasn't been 1 MAJOR drop from week to week. Slow + steady = safe & healthy. </strong></span></div>
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<strong><span style="color: red;"><span style="background-color: black;"><span style="font-size: x-large;"><span style="font-family: Georgia, "Times New Roman", serif;">What will not allow me to lower my guard is the fact that I weighed in today at 213#, THE SAME WEIGHT I DROPPED DOWN TO EARLY LAST NOVEMBER. I got up to 230# last fall..... and then was back to 230# by mid May. </span><span style="font-family: Georgia, "Times New Roman", serif;">I am human, thus no stranger to yo-yoing on the scale. </span></span></span></span></strong></div>
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<span style="background-color: black; color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><strong>I had SHOCKING weight loss results in 2011 as I ate clean 95% of the time and had sessions with my personal trainer twice a week. I also did Group Power at least twice a week, a big factor. </strong></span></div>
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<span style="background-color: black; color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><strong>My problem the last half of 2012, all of 2013 & the 1st half of 2014 was psychological. I am ALWAYS happy in the gym, but I was miserable most of the time outside of the gym. I was being too hard on myself..... we all do that. I was depressed about my shoulders being bad. Work schedule kept me out of church for 5 years. I had relationship issues. <br /> Yep, I discovered my inner crybaby. </strong></span></div>
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<span style="background-color: black; color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><strong>Lots and lots and lots of comfort food was my solution. I didn't believe in myself in Group Centergy, so 90% of my workouts were in bike classes. No variety in exercise is not good for us. I always knew that. I pretty much built a house on my plateau and decided to just stay there. </strong></span></div>
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<span style="background-color: black; color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><strong>Psychological...... that is 99% of the battle. Big turnaround came from an opportunity in McPherson. My attitude started changing the 1st time I subbed there in April. I was so excited about the chance to bring my voice and message to a new group that it reset my focus. After subbing for a few weeks, I had decided to send an email of "Look, you simply HAVE to add me to the team"..... but I was beat to the punch..... I was offered a spot on the team.</strong></span></div>
Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-85082608925398905182014-02-15T14:39:00.000-08:002014-02-15T14:40:41.419-08:00Back to square one <div class="separator" style="clear: both; text-align: center;">
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<br /><br /><span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;">Part of the human condition is how easy it becomes to dwell on our shortcomings, even after tremendous things have been accomplished. The chain smoking fast food junkie from the before picture crushed an awful lot of goals en route to becoming a Group Fitness Instructor blessed with a dedicated group of students. <br /><br />I was caught in a long cycle of allowing frustration to pile up to the point I had all but stopped fighting for what had been my top goal 9 months ago. Excuses mounted higher and higher as my once tremendous practice habits became lax. Pretty much reached the throwing in the towel stage, something that should have brought healthy anger into play. <br /><br />My wakeup call came in the form of several texts from a cousin. Cheered me up to be thanked for being an inspiration, but if I failed to inspire myself enough to work hard in pursuit of my top goal....... ahhhh...... there came that healthy anger. Not being a natural at anything athletically requires nothing short of relentless practice habits to get what I want. <br /><br />Physical results have not been up to par in quite some time. Time to reintroduce VARIETY to my workouts. Calories must be tracked. I have to get more sleep. Those 3 keys will unlock the goals I seek. MUST be all 3. Underachieving on any of the 3 short circuits my pursuit of my physical goals. <br /><br />Long road to go. One day at a time, one step at a time. Each morning is an opportunity to rededicate myself to the pursuit of my goals. Let it begin. <br /><br /><br /><span style="color: lime;"><strong><em>Supplements are something I seek to learn more about every day. I had staggering results from cycling pretty much everything, something I will never stray from. <br /><br />4 weeks with stimulants, 2 weeks stim free. <br />I am currently on a 3 month cycle of Citrulline Malate. <br /><br />Tons of preworkout and intra workout supplements contain Citrulline Malate, but not enough for what I need daily (8 Grams minimum on workout days/ 6 G off days). <br />My intra choice, Core Nutritionals Core ABC, provides 2.5 G per serving. Preworkout : Magnum Nutraceuticals Opus for January, then Athletix High Volume (2.5 G per scoop) for February. Both are stim free. Opus has a proprietary blend, but Magnum Nutraceuticals was kind enough to answer my email and tell me the Citrulline Malate dosage. I fill in the blanks with plain Citrulline Malate, which is fairly inexpensive through AllStarHealth.</em></strong></span><span style="color: black;"> </span><br /></span>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-87923239905663203242013-05-01T11:29:00.000-07:002013-05-01T11:37:22.111-07:005-1-13<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">June 2011 --heading for 300#</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">January 2013 </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">July 2012 team teaching Group Ride with Coach Becky Holcomb <br />
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<b style="background-color: black; color: white; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day.</span></b><br />
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<b style="background-color: black; color: white; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"> I had been overweight for most of my life and hated myself. I've tried</span></b><br />
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<b style="background-color: black; color: white; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"> all the quick diet pills and quick fixes and had more failures than I</span></b><br />
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<b style="background-color: black; color: white; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"> can remember.</span></b><br />
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<b style="background-color: black; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"><br /></span><br /><span style="color: yellow;">Late June 2011, the light bulb went on and I decided to arm myself</span></b><br />
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<b style="background-color: black; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"> with knowledge on </span><a href="http://dgalemore.blogspot.com/2012_11_01_archive.html#" id="_GPLITA_0" in_rurl="http://i.trkjmp.com/click?v=VVM6Mjc4ODI6MTUzODpnZXR0aW5nIGhlYWx0aHk6NzZiNTYxOWI5OGIwNmFkYWExYjhiNzYzZWIzZDhmZGM6ei0xMTkxLTMyNTEyOmRnYWxlbW9yZS5ibG9nc3BvdC5jb206MjA3NDg6MTg3MzdlZTUxYzhkYTcwYmEyMGZlMzZmMzcxZjQwN2I" style="color: #444444; text-decoration: none;" title="Click to Continue > by DealDropDown"><span style="color: yellow;">getting healthy</span></a><span style="color: yellow;">. I studied nutrition and started</span></b><br />
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<b style="background-color: black; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"> exercising.... the only way to accomplish body transformation is to</span></b><br />
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<b style="background-color: black; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"> master caloric deficits. ACCOUNTABILITY IS KING.</span></b><br />
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<b style="background-color: black; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: white;"><br /></span><br /><span style="color: yellow;">This blog will show my intense journey </span><a href="http://dgalemore.blogspot.com/2012_11_01_archive.html#" id="_GPLITA_1" in_rurl="http://i.trkjmp.com/click?v=VVM6MTA5MTM6MjE4OnRvIHF1aXQgc21va2luZzo3ZDY5NjZjZDgwYTNiYzU0OTcyODBlNTBiYjY5MmJmMTp6LTExOTEtMzI1MTI6ZGdhbGVtb3JlLmJsb2dzcG90LmNvbToyNDA0OjY4YjFlYzE2NzgxNjhkNzAzYjMzNGExYTQxMmI3NGVl" style="color: #444444; text-decoration: none;" title="Click to Continue > by DealDropDown"><span style="color: yellow;">to quit smoking</span></a><span style="color: yellow;"> and dedicate</span></b><br />
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<b style="background-color: black; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"> my life to being physically fit. If I can inspire some more people to do</span></b><br />
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<b style="background-color: black; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"> the same, my journey would be even more meaningful.... this has</span></b><br />
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<b style="background-color: black; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"><span style="color: yellow;"> become my higher purpose. </span></b><br />
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<b style="background-color: black; color: yellow; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in</b><br />
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<b style="background-color: black; color: yellow; font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 14px; text-align: center;"> getting this blog rolling.</b><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="background-color: black; color: yellow; font-size: medium;"> </span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: yellow; font-size: medium;"><br /></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: yellow; font-size: medium;"><br /></span><br /><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">Interesting to see my instructing style </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">evolve. Hadn't really <br /><br /><br />hit me until this morning, but some </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">healthy anger has crept<br /><br /><br />into my teaching. What a blessing it is </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">to have an outlet.... to <br /><br /><br />positively channel anything negative </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">is a wonderful <br /><br />approach.<br /><br /><br /><br /><br /><br />My workouts are the best possible</span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"> form of escapism. Stress is<br /><br /><br /> universal -- it can eat the best of us </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">alive. Lots of work to do <br /><br /><br />on how to better handle stress outside </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">the gym, but once I <br /><br /><br />walk through those doors at Genesis, </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">every burden is lifted. I <br /><br /><br />am free to LEAD.... to ATTACK.... not </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">only have I found my <br /><br /><br />life's calling and I know I am damned </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">good at it..... I know <br /><br /><br />I have just barely begun tapping into </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">my potential. <br /><br /><br /><br /><br />My number one frustration is self </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">induced.<br /><br />Great exercise program? Check. <br /><br />Supplements all figured out? Check. <br /><br /><br />Eating clean? Nope. Crash and burn on </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">that one. <br /><br /><br /><br /><br />The good news is that every morning </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">is another opportunity <br /><br /><br />to right the ship. Every workout is </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">another opportunity to <br /><br /><br />improve. Every class I instruct is </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">another opportunity to lift <br /><br />someone up.</span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /><br /><br />At the end of the day, what matters </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">most is that I am having</span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /><br /></span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">the time of my life when I teach and I </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">hunger for more <br /><br /></span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">after each class I lead. What more </span></b></i></span></span></span><br />
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;"><br /></span></b></i></span></span></span>
<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px; text-align: center;"><span style="font-family: Georgia, 'Times New Roman', serif;"><span style="color: red;"><i><b><span style="background-color: #fff2cc; font-size: x-large;">could a man ask for? Truly blessed.</span></b><br /><span style="background-color: #cccccc; font-size: large;"> </span></i></span></span></span>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-80354482803852270422012-12-13T10:46:00.000-08:002012-12-14T02:16:00.780-08:0012-13-12<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-xCgsFWCGnUo/UMoYSLm23NI/AAAAAAAAAH0/GXwc9hmyq70/s1600/Picture+510.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-xCgsFWCGnUo/UMoYSLm23NI/AAAAAAAAAH0/GXwc9hmyq70/s320/Picture+510.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: large;">May 2011 -- no will to live</span></b></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-kKIGrNlTF48/UMoZYg1eRXI/AAAAAAAAAH8/6yT3JLoJMrM/s1600/6-10-12+002.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="http://4.bp.blogspot.com/-kKIGrNlTF48/UMoZYg1eRXI/AAAAAAAAAH8/6yT3JLoJMrM/s320/6-10-12+002.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: large;">6-10-12 --Filmed for getting certified as a Group Ride instructor. </span></b></td></tr>
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<span style="font-size: large;"><b style="background-color: black; font-family: Georgia, 'Times New Roman', serif; line-height: 14px; text-align: center;"><span style="color: yellow;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.</span><br /><br /><span style="color: yellow;">Late June 2011, the light bulb went on and I decided to arm myself with knowledge on </span><a href="http://dgalemore.blogspot.com/2012_11_01_archive.html#" id="_GPLITA_0" in_rurl="http://i.trkjmp.com/click?v=VVM6Mjc4ODI6MTUzODpnZXR0aW5nIGhlYWx0aHk6NzZiNTYxOWI5OGIwNmFkYWExYjhiNzYzZWIzZDhmZGM6ei0xMTkxLTMyNTEyOmRnYWxlbW9yZS5ibG9nc3BvdC5jb206MjA3NDg6MTg3MzdlZTUxYzhkYTcwYmEyMGZlMzZmMzcxZjQwN2I" title="Click to Continue > by DealDropDown"><span style="color: yellow;">getting healthy</span></a><span style="color: yellow;">. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.</span><br /><br /><span style="color: yellow;">This blog will show my intense journey </span><a href="http://dgalemore.blogspot.com/2012_11_01_archive.html#" id="_GPLITA_1" in_rurl="http://i.trkjmp.com/click?v=VVM6MTA5MTM6MjE4OnRvIHF1aXQgc21va2luZzo3ZDY5NjZjZDgwYTNiYzU0OTcyODBlNTBiYjY5MmJmMTp6LTExOTEtMzI1MTI6ZGdhbGVtb3JlLmJsb2dzcG90LmNvbToyNDA0OjY4YjFlYzE2NzgxNjhkNzAzYjMzNGExYTQxMmI3NGVl" title="Click to Continue > by DealDropDown"><span style="color: yellow;">to quit smoking</span></a><span style="color: yellow;"> and dedicate my life to being physically fit. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose. </span></b><br style="background-color: black; color: yellow; line-height: 14px; text-align: center;" /><br style="background-color: black; color: yellow; line-height: 14px; text-align: center;" /><b style="background-color: black; color: yellow; font-family: Georgia, 'Times New Roman', serif; line-height: 14px; text-align: center;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</b><span style="background-color: black; line-height: 14px; text-align: center;"><span style="color: yellow; font-family: Georgia, Times New Roman, serif;"> </span><br /><br /><span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span></span></span><br />
<span style="font-size: large;"><span style="background-color: black; line-height: 14px; text-align: center;"><span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><br /></b></span></span></span><span style="font-size: large;"><span style="background-color: black; line-height: 14px; text-align: center;"><span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>This entry is dedicated to 2 members of my Genesis family, Becky Holcomb and Joe Stierwalt...... and to my amazing students (with a special shout out to Annie Bass).<br /><br />As I did earlier this year in Group Ride, I am chasing a dream. Despite having written about this goal (and having told my students and a number of other friends about it) , I have spent the last week making excuses for why I should back down from Group Centergy training when it is offered : <br />-- I'm clumsy, not graceful <br />-- My folds are awful ....very limited flexibility <br />-- may have to cancel one day of my G-cycle class to attend training..... <br />-- what if I fail?<br /><br /> .....and on and on and on. Funny how easy it is to wimp out of chasing a dream.<br /><br />This morning was different, though. I had just hung a sign for my students to see when they walked into my class today, "NO LIMITS" . What kind of hypocrite would preach that doctrine , but not live by it?<br /><br />The clincher : yesterday in Vinyasa Flow Yoga, we listened to Rod Stryker on CD during Relaxation. He asked the listener to picture a goal ....and to picture its completion. The result of picturing myself getting certified in Group Centergy was tears. Yes, I LOVE Group Centergy and I want this desperately.<br /><br />No promises that I will pull this off, but, if I do, wouldn't that score another big point for the Underdogs? Was there a more unlikely candidate for Group Ride instructor than the 270+ # chain smoker in the before picture?<br /><br />So funny..... roughly 90 minutes after I dropped the last of my excuses, I was informed that Group Centergy training is coming up February 8-10. I can't think of a single reason not to go. </b></span></span></span>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-78472379185463176262012-11-16T11:28:00.005-08:002012-11-16T11:34:28.960-08:0011-16-12<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><b style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px;"><span style="font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on <a href="http://dgalemore.blogspot.com/2012_11_01_archive.html#" id="_GPLITA_0" in_rurl="http://i.trkjmp.com/click?v=VVM6Mjc4ODI6MTUzODpnZXR0aW5nIGhlYWx0aHk6NzZiNTYxOWI5OGIwNmFkYWExYjhiNzYzZWIzZDhmZGM6ei0xMTkxLTMyNTEyOmRnYWxlbW9yZS5ibG9nc3BvdC5jb206MjA3NDg6MTg3MzdlZTUxYzhkYTcwYmEyMGZlMzZmMzcxZjQwN2I" style="color: #444444;" title="Click to Continue > by DealDropDown">getting healthy</a>. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey <a href="http://dgalemore.blogspot.com/2012_11_01_archive.html#" id="_GPLITA_1" in_rurl="http://i.trkjmp.com/click?v=VVM6MTA5MTM6MjE4OnRvIHF1aXQgc21va2luZzo3ZDY5NjZjZDgwYTNiYzU0OTcyODBlNTBiYjY5MmJmMTp6LTExOTEtMzI1MTI6ZGdhbGVtb3JlLmJsb2dzcG90LmNvbToyNDA0OjY4YjFlYzE2NzgxNjhkNzAzYjMzNGExYTQxMmI3NGVl" style="color: #444444;" title="Click to Continue > by DealDropDown">to quit smoking</a> and dedicate my life to being physically fit. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span> </b><br style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px;" /><br style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px;" /><b style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px;"><span style="font-family: Georgia, 'Times New Roman', serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b><span style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 14px;"> </span></span></div>
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<b> With Graham for Military Appreciation Zumba </b><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><b><i>Working 3rd shift tonight and I have some close friends facing some very tough things so I want to thank some loved ones for something positive going on in my life. </i></b></span><br />
<b><i><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Remember that fat, ugly, uncoordinated kid who really, really, really wanted to be an athlete? The one who was bad at everything but watching baseball and football on TV? </span></i></b><br />
<b><i><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">He grew up to be a depression addict, hooked on drugs and alcohol. By all rights, he should have been in jail or the grave. </span></i></b><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Had to be divine intervention that gave me a son, as I can't picture any other reason I would have gone clean. Even if I'm wrong on that, SOMETHING magical had to take place several years later, as I finally broke my chains to depression and self loathing in 2011. </span></i></b><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">With tons of help from my teammates, I soared at Genesis in 2011. I was into all kinds of workouts, but remember being equally fascinated by and terrified of the zumba classes. </span></i></b><br />
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</i></b><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: x-large;"><b><i>1st person I turned to was Rex Byer. Seeing Rex after he had sweated gallons in Zumba made me want to see how much I could grow if I added it to my mix. For stupid reasons going back years and years and years, I was still afraid. I turned to Cheri Mullen-Hastert to help me break through my list of excuses. Cheri is in my inner circle of friends at Genesis and her encouragement got me into a zumba class (after a couple weeks of last minute excuses). <br /><br />I hid waaaaaayyyyy in the back corner and would have been terrified were it not for the fact everyone was so nice to me. Cheri had the girls give me an ovation after class. Very touching. I went a few more times, but was relieved when my fiancee Nita started going to zumba. With the excuse of "I should stay out of her way and let her do her thing", I was zumba free again. <br /><br />Next up was a Military appreciation class. Nita and I got shirts designed by Angie Davis. Honestly, the only reason I attended was because Cheri's son Graham was there. Like his mom, Graham has been nothing but a blessing to me since the day we met (in a Hot Yoga class -- awesome!!). <br /><br />My plan after that event was to wear the shirt, support Cheri and the rest of Team Zumba..... and all would be well as long as I didn't have to go more than once or twice a year. My plan fell apart when Nita talked Zumba & Group Power star Jenn Galloway into trying my Group Ride class. If Jenn could come to my class, I really had no choice but to go back to Zumba. <br /><br />Happy ending : I was hooked by the 2nd class and am now a monday and friday morning regular. Cheri's energy is off the charts. I am also a big fan of Cheri's partner in crime Jill Chisam. I'm awfully impressed with instructors Chris Smith and Samantha Hildebrand, too. Even more impressive, though, is the fact that so many of the students are as talented as they are dedicated. <br /><br />I am stronger than ever in Group Ride and G-cycle because I trusted in Cheri and co. to get me out of my comfort zone and, let's face it, I am walking, talking proof that muscle confusion works wonders. The joy Cheri has for attacking her workouts led to me practicing G-cycle after Zumba. I had a really wonderful group of students today. I have never felt stronger at the front of Studio B. My students and I crushed a very, very tough set. Blame Cheri for my extra energy today. <br /><br />Zumba is offered in many places. I am thankful we all have freedom of choice. Cheri and Jill are my choice. I won't do zumba without them. </i></b> </span> </span><br />
<br />Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-58107782806860739132012-11-13T16:43:00.001-08:002012-11-16T21:43:38.600-08:0011-13-12<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: black; color: yellow; font-size: xx-small;"><span style="font-size: x-small;"><b><span style="font-family: Georgia;"><br /><br /><span style="font-size: large;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to quit smoking and dedicate my life to being physically fit. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span></span><span style="font-size: large;"> </span></b><br /></span><span style="font-size: large;"><b><span style="font-family: Georgia, 'Times New Roman', serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b> </span></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Another day to celebrate. As I was walking to the car after receiving the news that my freestyle class, </strong></span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>G-cycle, goes back on the schedule Fridays at 915 AM starting January 11th, my 1st thought was that 3 classes a week is a pretty big step up from what began 11 months ago as 1 class every other week. </strong></span><br />
<span style="font-size: large;"><br /><span style="font-family: Georgia, "Times New Roman", serif;"><strong></strong></span></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>How about a bigger step than that? I began my journey with a 3 mile walk in June 2011. That 3 mile walk was honestly at least a mile longer than what I should have done that day. I had to back off for the rest of that week. </strong></span><br />
<span style="font-size: large;"><br /><span style="font-family: Georgia, "Times New Roman", serif;"><strong></strong></span></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>I spent my 1st 6 months of exercise as a smoker. I was up to a pretty heavy class load at Genesis by month #4, but smoking was short circuiting my gains. Like many smokers, I considered myself physically fit. Nonsense. It took a life changer named Joe Stierwalt, my 1st personal trainer, to show me the truth : If I wanted a shot at living my dream of becoming an instructor at Genesis, smoking wasn't an option.</strong></span><br />
<span style="font-size: large;"><br /><span style="font-family: Georgia, "Times New Roman", serif;"><strong></strong></span></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Did becoming an ex smoker pay off? I became an instructor 3 weeks later. </strong></span><br />
<span style="font-size: large;"><br /><span style="font-family: Georgia, "Times New Roman", serif;"><strong></strong></span></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>I'm going to keep this entry short and sweet, thanking God for my Genesis family and the opportunity I have been presented.</strong></span><br />
<span style="font-size: large;"><br /><span style="font-family: Georgia, "Times New Roman", serif;"><strong></strong></span></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>No guarantees come with the addition of G-cycle to the schedule. It is being added on a trial basis and I need good attendance for it to stick. What more could I ask for, though? </strong></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>I am blessed to be on a team that believes in me. </strong></span><br />
<br />Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-52632132919695247152012-08-18T07:54:00.001-07:002012-11-10T20:11:13.011-08:008-18-12<div class="separator" style="background-color: #141414; clear: both; color: white; font-size: 13px; text-align: center;">
<span style="background-color: black; color: yellow; font-size: xx-small;"><span style="font-size: small;"><b><span style="font-family: Georgia;">270+ pound smoker headed for an early grave May 2011: <br /><a href="http://sphotos-a.xx.fbcdn.net/hphotos-snc7/s720x720/578824_143080525829879_1788907322_n.jpg">http://sphotos-a.xx.fbcdn.net/hphotos-snc7/s720x720/578824_143080525829879_1788907322_n.jpg</a><br /><br /><br />Smoke free and team teaching Group Ride with Coach Becky Holcomb July 2012: <br /><a href="http://sphotos-a.xx.fbcdn.net/hphotos-ash4/483380_135909586546973_329895146_n.jpg">http://sphotos-a.xx.fbcdn.net/hphotos-ash4/483380_135909586546973_329895146_n.jpg</a><br />In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span> </b><br /><br /><b><span style="font-family: Georgia, 'Times New Roman', serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b> </span></span></div>
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<span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">Interesting to be on a cut, NOT losing weight thus far, but still pleased with the results. Definitely getting leaner. The easy part is maintaining an aggressive exercise program : </span><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">A. Doing so is FUN </span><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">B. Super easy to stay motivated when I work out with a bunch of badasses in group fitness classes</span><br /><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">I truly believe this has been my best week as an instructor. I have found my calling in life. To be in a position in which I am able to not only share my passion for fitness, but to help and encourage others sure paints a strong picture of how much I have grown as a person this past year and how blessed I am. When I see my students believing in themselves..... pushing themselves.... having fun..... and, best of all, the times I can see fire in their eyes ......that same fire my instructors see in my eyes.........</span><br /><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">it makes it hard to leave Studio NFL after class. Even after class, there is such life to the atmosphere of the room. The effort my students put forth makes my class life affirming.</span><br /><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">I'm going to pick on a student, Annie Bass. Just want her to know how proud I was when she told me she wants to become an instructor. Annie is going to start practicing with me next week and I guarantee she will make a great instructor in any class. She looked like a natural in her 1st Group Ride class ..... that is shockingly rare.</span><br /><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">Annie's talk + my intro to Pilates from Abby Hurst + inspiration in Group Centergy from Diane Ravenstien (thursday night) and Becky Holcomb (friday morning) </span><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">set the stage for one hell of a Group Ride practice session Friday morning. It wasn't just any set of music I was practicing -- it was the October 2011 release, a very special set for me. The set contains my favorite Intervals track (can't wait to unleash it on my students!) and a climb track that makes me sentimental. </span><br /><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">11-25-11 </span><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">Group Ride class instructed by Krazy Kirby Kerschner :</span><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">Jade and Alex Carvalho were there. My son Jerry was beside me. It was my 2nd day as a nonsmoker. Climb track was a historic first for me. As a smoker, I was gasping for air by climb track. I remember how ragged my breath would get. I had to strategize to make it through the track, specifically the last 10 seconds, the point I felt my heart and or lungs were going to explode. I used rage to get me through the track. Looking back, I wonder what the person next to me in class had to be thinking as I was growling or whatever it took to get me through the track. The things I had to yell inside my head were not pleasant.</span><br /><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">11-25 was different.... I could BREATHE through climb track. It was the 1st time I felt like Superman in Group Ride. GOD BLESS JOE STIERWALT FOR HELPING ME QUIT SMOKING. </span><br /><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">Next week will feature planning for my new class that begins in October. My workout week will begin Monday with a session with my personal trainer and will end Friday with Group Ride practice. I will have 3 opportunities to lead my students in between. I have a couple things in mind I hope they will enjoy. One goal for my week is more detailed coaching in options during my class. I talk about options, but know I have a tendency to get caught up in the excitement of class. I just need to make sure I make enough emphasis on options for my newer students. </span><br /><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">Closing note concerns my practice yesterday. Before I started practicing the Oct 2011 set, I warmed up with tracks from the set I taught Tues and Thurs. I had intended to just do the 1st track for warmup, but ended up doing the 1st 5. Track 5 is my favorite Chase track, Kickstart My Heart. If I could bottle, market and sell the explosiveness I had at that point in my workout, there would be plenty of $$ for everyone in my Genesis family to quit their "other" jobs and just work on fitness and fun. </span><br /><span style="font-size: large;"><br /><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif;"></span></span><span style="background-color: #a64d79; font-family: Georgia, "Times New Roman", serif; font-size: large;">Thank you to everyone who is helping me become stronger every day. </span></b></span><span style="font-size: large;"></span>
Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-67770928959122183452012-08-15T10:50:00.000-07:002012-08-15T10:57:36.103-07:008-15-12<b style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-large; line-height: 18px; text-align: center;"><span style="font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick <a href="http://dgalemore.blogspot.com/2012_05_01_archive.html#" id="_GPLITA_2" in_rurl="http://www.textsrv.com/click?v=VVM6MTk5ODY6MTIyOmRpZXQ6ZTkyMTRhYWM2Mjk2ZDdhMzU4Mzc5MTYyOWExYWNkZWY6ei0xMTkxLTMyNTEyOmRnYWxlbW9yZS5ibG9nc3BvdC5jb20" style="color: #444444; text-decoration: none;" title="Powered by Text-Enhance"><span style="color: yellow;">diet</span></a> pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied <a href="http://dgalemore.blogspot.com/2012_05_01_archive.html#" id="_GPLITA_3" in_rurl="http://www.textsrv.com/click?v=VVM6MTUyNDU6MTE1MjpudXRyaXRpb246MTJiNDQ0Y2ViYjc3ZDVkZjdlMjcyZTM0NzFlMWM5MWQ6ei0xMTkxLTMyNTEyOmRnYWxlbW9yZS5ibG9nc3BvdC5jb20" style="color: #444444; text-decoration: none;" title="Powered by Text-Enhance"><span style="color: yellow;">nutrition</span></a> and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span> </b><br />
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<b style="background-color: black; line-height: 18px; text-align: center;"><span style="color: yellow; font-family: Georgia, Times New Roman, serif; font-size: large;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance</span><span style="background-color: black; color: yellow; font-family: Georgia, 'Times New Roman', serif; font-size: large;"> in</span><span style="color: yellow; font-family: Georgia, Times New Roman, serif; font-size: large;"> getting this blog rolling.</span><br /><br /><br /><span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: x-large;">Lesson Learned<br />_______________</span></b><br />
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<span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><span style="line-height: 18px;"><b>No more Intermittent Fasting. Aiming for startling results, I read up on I.F., running with it for 13 days. My food intake was to be kept within an 8 hour time frame. I selected noon to 8 PM. The 1st 5 days were pretty easy, but each subsequent day grew more difficult.<br /><br />Today was the end of my experiment. My personal trainer Becky Carder saved my ass towards the end of a training session, running to the front desk to get me a banana so I could get something in my stomach. Wasn't sure whether I was going to be sick or pass out... neither was an acceptable option.<br /><br />I work out hard, burning a ton of calories. I.F. may be great for some, but it simply doesn't work for me. My body will not grow stronger if I refuse to listen to it. The results I want are within striking distance. Slight modification -- adding a light breakfast -- will make a big difference. All I have to do is continue working out hard and eating right.<br /><br />Rule #1 in fitness :<br />Everyone's body is different. What works for me may or may not work for you. </b></span></span></div>
Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-85008637784791315482012-08-04T07:46:00.002-07:002012-08-04T07:51:33.043-07:008-4-12<div class="separator" style="background-color: #141414; clear: both; color: white; font-size: 13px; text-align: center;">
<span style="background-color: black; color: yellow; font-size: xx-small;"><span style="font-size: small;"><b><span style="font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick <a href="http://dgalemore.blogspot.com/2012_05_01_archive.html#" id="_GPLITA_2" in_rurl="http://www.textsrv.com/click?v=VVM6MTk5ODY6MTIyOmRpZXQ6ZTkyMTRhYWM2Mjk2ZDdhMzU4Mzc5MTYyOWExYWNkZWY6ei0xMTkxLTMyNTEyOmRnYWxlbW9yZS5ibG9nc3BvdC5jb20" style="color: #444444;" title="Powered by Text-Enhance"><span style="color: yellow;">diet</span></a> pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied <a href="http://dgalemore.blogspot.com/2012_05_01_archive.html#" id="_GPLITA_3" in_rurl="http://www.textsrv.com/click?v=VVM6MTUyNDU6MTE1MjpudXRyaXRpb246MTJiNDQ0Y2ViYjc3ZDVkZjdlMjcyZTM0NzFlMWM5MWQ6ei0xMTkxLTMyNTEyOmRnYWxlbW9yZS5ibG9nc3BvdC5jb20" style="color: #444444;" title="Powered by Text-Enhance"><span style="color: yellow;">nutrition</span></a> and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span> </b><br /><br /><b><span style="font-family: Georgia, 'Times New Roman', serif;">Thank you to Alan Hirsch and Joe Stierwalt for their <a href="http://dgalemore.blogspot.com/2012_05_01_archive.html#" id="_GPLITA_4" in_hdr="null" in_rurl="http://www.textsrv.com/click?v=VVM6MjI0NTk6MTQ3OTpndWlkYW5jZTo4YTE5YzBkNmI4ZjgwMWU5MjY1NjQ4N2IxMjAzMDFlNTp6LTExOTEtMzI1MTI6ZGdhbGVtb3JlLmJsb2dzcG90LmNvbQ" style="color: #444444;" title="Powered by Text-Enhance"><span style="background-color: black;">guidance</span></a><span style="background-color: black;"> in</span> getting this blog rolling.</span></b><br /><br /><br /><br /><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Cutting :</span></span></span></div>
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<span style="background-color: black; color: yellow; font-size: xx-small;"><span style="font-size: small;"><span style="font-family: Georgia; font-size: large;">I am not playing around with this cut. Wrapping up a creatine cycle and I certainly added bulk, though not in optimal fashion. Started the cycle at 188#, finishing in the 198-200# range (198 this morning). <br /><br />I learned some valuable lessons on some BPI brand supplements. A-50 did NOTHING for me. A-HD and Solid were OK, but not worth the $$. These were touted as game changing supplements on a creatine cycle. Not even close. Not surprising, as most supplements are overhyped. Every now and then, I stumble across an exciting supplement. I went 0-3 this time. <br /><br /><br />Feeling puffy and bloated was not what I wanted out of my creatine cycle. Better eating discipline would have helped and I am OK....just OK.... with the cycle. The water weight will vanish quickly. Though I am not "fat", nor will I ever be again, I FEEL fat. I do not like my midsection at all. Unacceptable, but easily correctable. My personal trainer will take my measurements again August 15th. I'm very upset at my waist measurement and body fat % from my July 30th measurements. I have only myself to blame if I fail to get better measurements on the 15th. </span></span></span><br />
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<span style="color: yellow; font-family: Georgia, "Times New Roman", serif; font-size: large;">I started Intermittent Fasting today. I.F. = selecting an 8 hour window for food intake. That means my discipline has to be better than it has ever been before. What I will allow myself in the mornings : <br />HumaPro protein in water or juice <br />Zija in water<br />Recelerator or AfterShock (both contain protein) in water postworkout<br /><br />Using a thermogenic capsule : MusclePharm Shred Matrix. I will add another Zija product, Zija XM AM capsules, August 13th. <br /><br />Shred Matrix and sipping on coffee and Zija XM+ in water are keeping my appetite in control this morning. <br /><br />The key to this cut is to not ruin a well disciplined morning by being a glutton in my 8 hour food window. I will eat a healthy lunch each day. My main course for supper will be a protein shake : 1 scoop of a protein blend (Dymatize XT is the low cost blend I will rotate with another brand -- haven't selected the other brand yet, but Syntrax Matrix 2.0 is very intriguing) plus 1 scoop of either Universal Pro and Oats or Optimum Nutrition Oats and Whey. Healthy snacks each day, including greek yogurt, fruit, veggies and spicy almonds. <br />Casein shake at 730 PM or so to close my 8 hour intake window. <br /><br />HumaPro is going to be my primary protein : 4 scoops per day workout days. Runs only 55 cents per serving, which is outstanding. Predigested protein, thus the unpleasant after effects are greatly reduced. Flavor is interesting -- Apple Cider took a little getting used to. Directions for use are very unusual : it is to be taken on an empty stomach -- 2 hours after any food or anything containing amino acids..... and 25 minutes before food or amino acid intake. I'm having 2 scoops when I wake up and 2 scoops 2 hours after my mid afternoon snack. <br /><br /><br />The lowest weight I hit this past year was 179#. It was the best I had ever felt in my life. I know that 179-185# is a good range for me. Don't be surprised if I'm back to that range in 3 weeks. Where I go from there..... we'll see. My next creatine cycle starts September 26th. </span></div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com2tag:blogger.com,1999:blog-3651111453777287673.post-27302435234164213012012-08-02T19:00:00.000-07:002012-08-03T02:38:08.147-07:008-2-12<br />
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<span style="background-color: black; color: yellow; font-size: xx-small;"><span style="font-size: medium;"><b><span style="font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick <a href="http://dgalemore.blogspot.com/2012_05_01_archive.html#" id="_GPLITA_2" in_rurl="http://www.textsrv.com/click?v=VVM6MTk5ODY6MTIyOmRpZXQ6ZTkyMTRhYWM2Mjk2ZDdhMzU4Mzc5MTYyOWExYWNkZWY6ei0xMTkxLTMyNTEyOmRnYWxlbW9yZS5ibG9nc3BvdC5jb20" style="color: #444444;" title="Powered by Text-Enhance">diet</a> pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied <a href="http://dgalemore.blogspot.com/2012_05_01_archive.html#" id="_GPLITA_3" in_rurl="http://www.textsrv.com/click?v=VVM6MTUyNDU6MTE1MjpudXRyaXRpb246MTJiNDQ0Y2ViYjc3ZDVkZjdlMjcyZTM0NzFlMWM5MWQ6ei0xMTkxLTMyNTEyOmRnYWxlbW9yZS5ibG9nc3BvdC5jb20" style="color: #444444;" title="Powered by Text-Enhance">nutrition</a>and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span> </b><br /><br /><b><span style="font-family: Georgia, 'Times New Roman', serif;">Thank you to Alan Hirsch and Joe Stierwalt for their <a href="http://dgalemore.blogspot.com/2012_05_01_archive.html#" id="_GPLITA_4" in_hdr="null" in_rurl="http://www.textsrv.com/click?v=VVM6MjI0NTk6MTQ3OTpndWlkYW5jZTo4YTE5YzBkNmI4ZjgwMWU5MjY1NjQ4N2IxMjAzMDFlNTp6LTExOTEtMzI1MTI6ZGdhbGVtb3JlLmJsb2dzcG90LmNvbQ" style="color: #444444;" title="Powered by Text-Enhance">guidance</a>in getting this blog rolling.</span></b> </span></span></div>
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<span style="font-size: large;"><b style="background-color: #cfe2f3;"> Time to break this blog out of retirement. Hadn't intended on letting it collect dust for so long. Yesterday marked the start of a cutting phase that will see me lose a minimum of 15#.<br /><br />My primary weapons will be eating clean and working out hard.<br /><br />Stage 1 :<br />August 1st through August 20th<br /><br />New supplements :<br /><span style="color: red;">Muscle Pharms Shred Matrix</span> --thermogenic fat burner -- 3 caps 30-45 minutes before breakfast + 3 caps 30-45 minutes before lunch. </b></span></div>
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<span style="font-size: large;"><b><span style="color: red;">HumaPro --</span>running this as my primary protein. 2 scoops in water upon waking. 2 scoops in water (or gatorade) at 5 PM.<br /><br />Monday sets me on a challenge : Intermittent Fasting.<br /><br />I will limit my food intake to the hours of noon to 8 PM. Plan is for<br /><br />2 scoops HumaPro in water upon waking<br />Postworkout whey protein shake in water<br /><br />Lunch at noon<br />3 PM snack (1 serving trail mix or spicy almonds, etc. )<br />2 scoops HumaPro in water 2 hours after I finish 3 PM snack<br /><br />Supper 30 minutes after HumaPro<br /><br />Casein shake 730 PM<br /><br />I'm told the 1st 5 or so days will be hell to maintain discipline. Looking for huge results.<br /><br /><br />August 1st weigh in : 200#<br />Carrying plenty of water weight as I wrap up a creatine cycle.</b></span></div>
</div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-5301883767277580712012-05-27T09:05:00.001-07:002012-05-29T17:12:49.043-07:005-27-12<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small; line-height: 18px;"><span style="font-size: large;"><b><span style="font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span> </b><br /><br /><b><span style="font-family: Georgia, "Times New Roman", serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b> </span></span></div>
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<strong><span style="color: red; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;"><span style="background-color: black;">Back to basics. 30 day cutting phase begins today. I am upset at the numbers on the scale. I don't have a lot to lose, but the total I saw the last 3 mornings is unaceptable. I believe 180-185# is my ideal range. Let's see how long it takes me to get back to 184. It isn't a race. I just need to track my food intake. Really let that slide he past few weeks. </span></span></strong><br />
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<strong><span style="color: red; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;"><span style="background-color: black; color: magenta; font-size: x-large;"><em>Day 1 May 27th -- 193.8 # </em></span></span></strong><br />
<strong><span style="color: red; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: large;"><span style="background-color: black; color: magenta; font-size: x-large;"><em><br />Day 2 May 28th -- 193.2 # <br />Day 3 May 29th -- 193 # <br />Day 4 May 30th -- <br />Day 5 May 31st -- <br />Day 6 June 1st -- <br />Day 7 June 2nd --</em></span></span></strong><br />
<span style="background-color: black;"><span style="color: red; font-size: large;"><span style="color: magenta; font-size: x-large;"><strong><em><span style="font-family: Arial;">Day 8 June 3rd --</span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 9 June 4th --</span></em></strong></span></span></span><br />
<span style="background-color: black;"><strong><em><span style="color: magenta; font-family: Arial; font-size: x-large;">Day 10 June 5th --</span></em></strong><br /><strong><em><span style="color: magenta; font-family: Arial; font-size: x-large;">Day 11 June 6th --</span></em></strong></span><br />
<span style="background-color: black;"><span style="font-size: x-large;"><span style="color: magenta;"><strong><em><span style="font-family: Arial;">Day 12 June 7th</span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 13 June 8th</span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 14 June 9th</span></em></strong></span></span><br /><strong><em><span style="color: magenta; font-family: Arial; font-size: x-large;">Day 15 June 10th</span></em></strong></span><br />
<span style="background-color: black;"><span style="font-size: x-large;"><span style="color: magenta;"><strong><em><span style="font-family: Arial;">Day 16 June 11th</span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 17 June 12th</span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 18 June 13th</span></em></strong></span></span><br /><strong><em><span style="color: magenta; font-family: Arial; font-size: x-large;">Day 19 June 14th</span></em></strong></span><br />
<span style="background-color: black;"><span style="font-size: x-large;"><span style="color: magenta;"><strong><em><span style="font-family: Arial;">Day 20 June 15th</span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 21 June 16th </span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 22 June 17th</span></em></strong></span></span><br /><strong><em><span style="color: magenta; font-family: Arial; font-size: x-large;">Day 23 June 18th</span></em></strong></span><br />
<span style="background-color: black;"><span style="font-size: x-large;"><span style="color: magenta;"><strong><em><span style="font-family: Arial;">Day 24 June 19th </span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 25 June 20th</span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 26 June 21st</span></em></strong></span></span><br /><strong><em><span style="color: magenta; font-family: Arial; font-size: x-large;">Day 27 June 22nd</span></em></strong></span><br />
<span style="font-size: x-large;"><span style="color: magenta;"><span style="background-color: black;"><strong><em><span style="font-family: Arial;">Day 28 June 23rd </span></em></strong><br /><strong><em><span style="font-family: Arial;">Day 29 June 24th -- </span><span style="color: yellow; font-family: Georgia, "Times New Roman", serif;">Last Day of Cutting Phase</span></em></strong></span><strong><em><span style="font-family: Arial;"><br /><br /><span style="background-color: black;">June 25th -- start creatine cycle</span></span></em></strong></span></span><br />
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<span style="background-color: black; color: white; font-family: Courier New; font-size: large;"><strong>Today's intake : <br />2030 calories <br />161 grams protein</strong></span><br />
<span style="background-color: black; color: white; font-family: Courier New; font-size: large;"><strong>26 grams fiber <br />Sodium is high <br />% of calories from fat, protein and carbs were pretty much an even split -- strange<br /><br /><br />The only "bad" items I had today were some ranch dressing, bacon bits and croutons with my salad (also had salsa with the salad, didn't overdo it on dressing .... need to break my dressing habit again, though). </strong></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-28192008917507434602012-05-19T06:28:00.001-07:002012-08-23T04:55:27.081-07:005-19-12<div class="separator" style="clear: both; text-align: center;">
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<strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">That is a scan of the business card Nita designed for me. I love that girl. <br /><br />Focused on counting my blessings this weekend and it is important that I credit the source of my power. <br /><br />My power carried me to the ability to master the arts of self loathing and self pity. I dominated in trips to Taco Bell!!!!! No one could put away the RC Cola like me. </span></strong><br />
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<strong><span style="font-size: x-large;">April 2009 305# vs April 2012 185# </span></strong><br />
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<strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">My family loved me. I was too weak and depressed to care. Nita loved me. I was too blind to see. I put walls up that no one could break through. <br /><br />I went 6 + months without praying (exceptions made when friends had specific prayer requests). <br /><br />I killed my prayer life. <br />I killed my love life. <br />I had no will to live. <br /><br />Pathetic. I always had the potential to lead a good life. We all do. <br /><br />The heaviest I got, well over 300# (needless to say, I rarely stepped on scales once I got over 300#), was in 2008. I had a goal that year :<br />I wanted to watch all 162 Yankees regular season games online (and a bunch of minor league games, too). LOTS of fast food, junk food and pop. No exercise. Ever. I ended up watching most of the Yankees games that year.<br /><br />No one that knows me today could even picture me at that weight were it not for photographic proof.<br /><br /> What was the biggest key to my transformation? <br />Prayer. <br /><br />The faith of others is none of my concern. I believe in Free Will .... you are as entitled to your faith (or lack thereof) as I am mine -- to each their own. <br /><br />Last summer, I began to pray hard. I prayed that God would transform my body, that it may be used as a vessel to spread word of his power. <br /><br />See me on a bike or on a yoga mat with my eyes closed? I am praying. <br /><br />My favorite time to pray is while warming up. <br />I pray for whoever I have chosen to dedicate my workout to, then ask for things, including :<br /><br />For God to loan me his power for the next hour <br />For God to send thunder and fire down from the heavens through me <br /><br />I do not pray in my name. I pray in the name of <br />The Prince of Peace<br />King of Kings <br />Lord of Lords <br /><br />I pray in Jesus dear name. <br /><br /><br /><br />Again , believe in what you will. 1 question, though : <br />If you've seen me at the front of the classroom .... or you've seen me on my way to or from class ...... or if you've seen me in a yoga class right after I finished a bike class.......... <br />Did you see any thunder and fire? <br /><br /><br /><br />I dedicate the above post to 2 strong women of faith with extremely bright futures : <br />Kendra Lynn Walker and Liv Harris. <br />Thank you for working out with me this week. I see so many positive things in you girls. You know what you have to do : pray, count your blessings, focus on being positive. Can I have 2 baby sisters? I am so proud of you both!! </span></strong></div>
Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com2tag:blogger.com,1999:blog-3651111453777287673.post-2144972699583153992012-05-12T12:06:00.002-07:002012-05-14T19:43:53.390-07:005-12-12<a href="http://smilestillithurts.blogspot.com/2012/05/confessions-of-emotional-eater.html?spref=fb"><span style="background-color: #f3f3f3;">http://smilestillithurts.blogspot.com/2012/05/confessions-of-emotional-eater.html?spref=fb</span></a><br />
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<strong><span style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large;">Go, Tamara, Go!! <br /><br /><span style="font-size: small;">I have asked Tamara about combining our blogs. Different spots on the map (Tamara lives in Washington, I live in Kansas), different views from female perspective/male perspective ..... same focus, though : being fit. <br /><br />Not sure about the logistics, but we'll see what happens. In the mean time, please join me in rooting hard for Tamara. Love my Yankees and Broncos, but I would so much rather root for a friend. Never got a text, email or phone call from Derek Jeter. Tamara has been in my corner for over 3 years -- great girl. Made me smile through some very dark times. <br /><br />Getting a new printer in a few days. Nita is going to make me some business cards. My love for G-cycle and Group Ride knows no bounds. I talk about the classes everywhere I go -- the cards would be a better tool than "Hey, my class is at ........ ". Yeah, time to kick this into higher gear. </span></span></strong>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com2tag:blogger.com,1999:blog-3651111453777287673.post-88129108842088179082012-05-11T12:15:00.003-07:002012-08-18T08:07:45.919-07:005-11-12<div class="separator" style="clear: both; text-align: center;">
<span style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: small; line-height: 18px;"><b><span style="font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span> </b><br /><br /><b><span style="font-family: Georgia, "Times New Roman", serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b> </span></div>
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<a href="http://sphotos.xx.fbcdn.net/hphotos-snc7/p480x480/427796_10150874501314710_113388564709_9129553_1396987953_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dba="true" height="320" src="http://sphotos.xx.fbcdn.net/hphotos-snc7/p480x480/427796_10150874501314710_113388564709_9129553_1396987953_n.jpg" width="255" /></a><span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="color: white; font-size: medium;">I stopped my cutting phase. Something is going on with my body -- something good. Not sure whether<br /><br />A. a supplement is responsible for the difference lately<br /><br />B. I have one heck of a placebo effect going on <br /><br />C. My change in exercise lately -- lots and lots of stationary bike work + Group Centergy (my favorite yoga class) ONLY <br /><br />..... is making the difference. It is kind of difficult to define. Perhaps I'm just in a really good place in life. <br /><br />I feel better physically than I have at any point in my life. Not "perfect", of course, laughable notion..... but stronger by the day. Lots of work ahead of me, but I just so happen to love working out. <br /><br />Stopped my cutting phase because my body needs more calories. I had started to feel sick to my stomach right after working out...... UNTIL I started eating a little more pre workout. 1800 calories isn't LOW by any stretch, especially when it wasn't a strict 1800 count, but I will continue to stick to instinct on intake. I am in tune with my body -- it says eat ? Best to listen. Still eating healthy, of course. Having an extra treat here and there. Not a problem -- guaranteed I am burning a ton of calories with my extra cardio. <br /><br />Speaking of Group Centergy, my morning was extra blessed with a Centergy connection. <br /><br />As I taught G-cycle in Studio B<br />Coach Becky Holcomb taught Group Centergy in Studio C <br /><br />and Diane Ravenstien (also a Centergy instructor) taught Group Kick in Studio A <br /><br />Icing on the cake : the man who sold me on Centergy, Stewart Flinn, was with his wife, Osun, taking Becky's Centergy class. <br /><br />How about a bonus -- got to say hi to one of my favorite Genesis family members, Marla Eriksen, as she was going into Centergy...... and Centergy tough guy Warren Dusseau was one of my G-cycle students.</span></strong></span></div>
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<span style="font-size: x-large;"><strong><span style="font-family: Georgia;">G-cycle was dedicated to my Genesis teammate Joe Stierwalt. No way on earth I would be an instructor were it not for Joe. God bless you, brother. NFL. </span></strong></span></div>
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Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-22759566431149700202012-05-06T06:57:00.001-07:002012-05-06T06:57:44.513-07:005-6-12<span style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: medium; line-height: 18px;"><b><span style="font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span> </b><br /><br /><b><span style="font-family: Georgia, "Times New Roman", serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b> </span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>8 week cutting phase </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Day 1 weigh in 186.8# </span> </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 2 184.4#<br />Day 3 182.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><b>Day4 182.6#</b></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 5 181.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 6 182.4#<br />Day 7 181.0# </strong></span></div>
<span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 8 181.6# </strong></span><br /><strong style="color: red; font-family: Georgia, "Times New Roman", serif;">Day 9 181.8# </strong></span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 10 -- April 21st -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 11 -- April 22nd -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 12 -- April 23rd -- no intake tracking</strong></span></div>
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<strong style="color: red; font-family: Georgia, "Times New Roman", serif;">Day 13 189.8#</strong></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 14 188.8#<br />Day 15 189.4# </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 16 187.8#<br />Day 17 189.0#</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: x-small;">Day 18 185.6 # </span></strong></span><br /><div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 19</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 20<br />Day 21</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 22<br />Day 23</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 24 May 5th -- </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong></strong></span> </div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Today 188.4#</span></strong></span><div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 26</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 27</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 28<br />Day 29</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 30<br />Day 31</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 32</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 33<br />Day 34</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 35<br />Day 36</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 37</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 38<br />Day 39</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 40<br />Day 41</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 42</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 43</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 45</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 46</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 47</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 48<br /><br /><br /><span style="color: white; font-size: large;">Today's intake -- </span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="color: white; font-size: large;">1842 calories </span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="color: white; font-size: large;">34 grams fiber </span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="color: white; font-size: large;">178 grams protein <br />% of calories from fat 20.55<br /></span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="color: white; font-size: large;">Sodium was high. Other numbers look fine. Counted everything. <br /><br />Doing away with a lot of the things I've been taking. Found an all-in-one supplement I think very highly of thus far. Just want to give it some more time before I discuss it here. <br /><br />Switching bee pollen granules from weekends to weekdays. Letting my flaxseed, chia seed, bee pollen, wheat germ and maca powder run out. Those items worked wonders for me, but my intake is always subject to change. <div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">
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</span></strong></span></div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-11099419623066392552012-05-05T17:13:00.000-07:002012-05-19T15:30:51.115-07:005-5-12<div class="separator" style="clear: both; text-align: center;">
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<a href="http://sphotos.xx.fbcdn.net/hphotos-prn1/p480x480/544723_3486026783731_1063252686_32881618_1526734025_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" mea="true" src="http://sphotos.xx.fbcdn.net/hphotos-prn1/p480x480/544723_3486026783731_1063252686_32881618_1526734025_n.jpg" width="320" /></a>June 2011 -- and I was having slimfast for supper a fair amount of the time ..... I apparently thought that slimfast cancelled out my lack of exercise and all the pop, chips, etc I was taking in. </div>
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<a href="http://sphotos.xx.fbcdn.net/hphotos-prn1/540559_3496903015630_1063252686_32886048_343263300_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" mea="true" src="http://sphotos.xx.fbcdn.net/hphotos-prn1/540559_3496903015630_1063252686_32886048_343263300_n.jpg" width="320" /></a>No slimfast for this guy. Look what Genesis Health Clubs did for me. </div>
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<span style="background-color: black; color: yellow; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: large; line-height: 18px;"><b><span style="font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span> </b><br /><br /><b><span style="font-family: Georgia, "Times New Roman", serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b> </span><br />
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<a href="http://sphotos.xx.fbcdn.net/hphotos-prn1/538760_3510500715564_1063252686_32889454_1968570842_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" mea="true" src="http://sphotos.xx.fbcdn.net/hphotos-prn1/538760_3510500715564_1063252686_32889454_1968570842_n.jpg" width="320" /></a></div>
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<a href="http://sphotos.xx.fbcdn.net/hphotos-prn1/564802_3510498715514_1063252686_32889453_1047899290_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" mea="true" src="http://sphotos.xx.fbcdn.net/hphotos-prn1/564802_3510498715514_1063252686_32889453_1047899290_n.jpg" width="320" /></a>5-3-12 G-cycle, baby!! </div>
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<span style="font-size: large;"><br /><br /><br /><br />This was a very big week for me. Hadn't made a blog entry lately, nor will I next week. Completely focused on some things I need to tighten up before I am ready to film a class to submit for certification. I will make significant strides in the coming week. I will work hard on my goal and I have been getting some excellent coaching from the other Group Ride instructors. That is a can't lose combination. </span><span style="font-size: large;">I wrote the following Wednesday after teaching my 1st Group Ride class. I am proud of what I wrote, let it be my mission statement. </span><br />
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<span style="background-color: black;"><i><span style="color: cyan; font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-large;"><strong>I will persist without exception. I will continue despite exhaustion. I acknowledge the fact that most people quit when exhaustion sets in. I am not “most people.” I am stronger than most people. Average people accept exhaustion as a matter of course. I do not. Average people compare themselves with other people. That is why they are average. I compare myself to my potential. I am not average. I s</strong><strong><span class="text_exposed_show">ee exhaustion as a precursor to victory. ~Andy Andrews, The Traveler's Gift<br /><br />******************************<wbr></wbr><span class="word_break"></span>*****************<br /><wbr></wbr><br /><br />Time to start a revolution. <br /><br />My life changed for the better once I started thinking along these lines : <br /><br />I am so tired of being underrated. <br />I am so tired of living my life as if I had limits <br />I am so tired of having no fire<br />I am so tired of living without passion <br />I am so tired of letting down my friends and family<br />I am so tired of quitting on everyone who cares about me <br />I am so tired of hating everything about myself<br />I am so tired of not wanting to climb out of bed in the morning <br /><br />I was tired because I leaned on my own strength<br />I was tired because I listened to negative voices from the past <br />I was tired because I felt sorry for myself instead of counting my blessings <br /><br />I had no one but myself to blame for my failures. <br /><br />I no longer lean on my own strength. I lean on my Genesis Health Clubs family. <br /><br />I am a child of the King of Kings <br />The Lord of Lords <br />The Prince of Peace <br /><br />I am without limits because I was made in His image. <br />My savior never quit. He never gave up on me. <br />Nor shall I, from this day forth. <br /><br />I know why I was chosen to be part of the best team in the world, <br />the team at Genesis Health Clubs, Hutchinson <br /><br />I was chosen because it is my turn to soar <br />Flaws and all, I am a positive force <br /><br />Armed with belief in myself and in my teammates, my fellow instructors and trainers ....... belief that was instilled by those I have been blessed enough to be adopted by, the 515/530 AM crazies who are the most dedicated, uplifting people I've ever met<br /><br />....and driven to constantly break through whatever limitations I once imagined I had by my students, who NEVER fail to deliver their best effort <br /><br />I vow to do everything I can to help others take my personal G-cycle goal for themselves. <br /><br />Simple goal : <br /><br />Better <br />Stronger <br />Faster <br /><br />Short and sweet. Rolls right off the tongue. Easy to memorize. <br /><br />Revolution...... <br />Who wants to change their lives for the better <br /><br />Who wants to see what can happen once they believe in themselves<br /><br />Who wants to learn how much further we can push ourselves individually via the power of a TOTAL TEAM EFFORT in class? <br /><br />I saw a room full of such people this morning. <br /><br />I saw workout warriors, from Group Ride veterans to new students. <br />WE .... MY STUDENTS AND I..... combined to burn a ton of calories as we pushed through a very tough workout. I loved what I saw and ..... <br /><br />I WANT MORE. <br /><br />I had so much fun this morning. It sure wasn't a clinic in perfection, but it was intense and an excellent springboard into my next opportunity to lead my beloved students : <br /><br />G-cycle tomorrow 9 AM. Today marked a giant step in my transition from G-cycle instructor to Group Ride instructor. <br />There is no turning back. I have some BIG class goals looming. <br /><br />I am a man on a mission, driven to help others achieve their fitness goals. <br /><br />I have much to learn, but my teammates are helping me every step of the way. <br /><br />I stuck around for nearly an hour after class today because I didn't want to leave Studio B. As I showered the floor with beads of sweat during class, I left plenty of tears of joy on it afterwards. <br /><br />THANK YOU and GOD BLESS YOU to the tough guys and girls who shared my workout with me.</span></strong></span></i></span></div>
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<span style="font-size: large;">Completely let things slide on my weight and intake tracking. I suppose I could make excuses, but that would be pathetic, wouldn't it? Back on track tomorrow. </span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>8 week cutting phase </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 1 weigh in 186.8# </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 2 184.4#<br />Day 3 182.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><b>Day4 182.6#</b></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 5 181.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 6 182.4#<br />Day 7 181.0# </strong></span></div>
<span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 8 181.6# </strong></span><br /><strong style="color: red; font-family: Georgia, "Times New Roman", serif;">Day 9 181.8# </strong></span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 10 -- April 21st -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 11 -- April 22nd -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 12 -- April 23rd -- no intake tracking</strong></span></div>
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<strong style="color: red; font-family: Georgia, "Times New Roman", serif;">Day 13 189.8#</strong></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 14 188.8#<br />Day 15 189.4# </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 16 187.8#<br />Day 17 189.0#</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: small;">Day 18 185.6 # </span></strong></span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><b><br /></b></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 19</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 20<br />Day 21</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 22<br />Day 23</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 24 May 5th -- <br />Day 25</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 26</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 27</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 28<br />Day 29</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 30<br />Day 31</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 32</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 33<br />Day 34</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 35<br />Day 36</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 37</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 38<br />Day 39</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 40<br />Day 41</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 42</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 43</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 45</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 46</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 47</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 48<br /><br /><br /><br /><span style="font-size: large;"><br /><span style="color: white;">Supplement talk -- </span></span></strong></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;"><span style="color: white;"></span><br /><span style="background-color: black; color: white;">Optimum Nutrition 100% Soy Protein thumped Universal Nutrition Advanced Soy Pro for best taste. Optimum should celebrate their victory by sending me several cases. I use soy protein for my weekend morning shakes. <br /><br /><br /><br /><br />Check out Tamara's blog!! <br /><a href="http://smilestillithurts.blogspot.com/2012/05/thank-you-to-my-ex.html?spref=fb"><span style="color: white;">http://smilestillithurts.blogspot.com/2012/05/thank-you-to-my-ex.html?spref=fb</span></a></span></span></strong></span></div>
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</div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-11876886258626082642012-04-29T14:05:00.001-07:002012-04-29T14:07:30.661-07:004-29-12<span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><span style="color: red;"><strong><span style="background-color: #ea9999; font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span></strong></span><span style="background-color: red;"><span style="background-color: #ea9999;"> </span></span><br /><br /><span style="background-color: red;"><b><span style="font-family: Georgia, 'Times New Roman', serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b></span><span style="background-color: red;"> </span> </span><br />
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: small;">8 week cutting phase </span></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: large;">Day 1 weigh in 186.8# </span><span style="font-size: small;"> </span><span style="font-size: xx-small;"> </span></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 2 184.4#<br />Day 3 182.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><b>Day4 182.6#</b></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 5 181.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 6 182.4#<br />Day 7 181.0# </strong></span></div>
<span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 8 181.6# </strong></span><br /><strong style="color: red; font-family: Georgia, 'Times New Roman', serif;">Day 9 181.8# </strong></span><br />
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 10 -- April 21st -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 11 -- April 22nd -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 12 -- April 23rd -- no intake tracking</strong></span></div>
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<strong style="color: red; font-family: Georgia, 'Times New Roman', serif;">Day 13 189.8#</strong></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 14 188.8#<br />Day 15 189.4# </strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 16 187.8#<br />Day 17 189.0#</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: 13px;"><strong><span style="font-size: medium;">Today 185.6 # </span></strong></span><br />
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 19</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 20<br />Day 21</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 22<br />Day 23</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 24<br />Day 25</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 26</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 27</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 28<br />Day 29</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 30<br />Day 31</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 32</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 33<br />Day 34</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 35<br />Day 36</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 37</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 38<br />Day 39</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 40<br />Day 41</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 42</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 43</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 45</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 46</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 47</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 48</strong></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><b><span style="font-size: large;">Today's intake</span></b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="font-size: large;"><span style="font-weight: bold;">1933 calories</span><br /><span style="font-weight: bold;">57 grams fiber</span><br /><span style="font-weight: bold;">177 grams protein</span><br /><span style="font-weight: bold;">% of calories from fat 26.03</span></span><br /><br /><br /><b>Fruits/veggies : cantaloupe, avocado, baby carrots, broccoli, cauliflower celery, banana<br /><br />Didn't count calories from :<br />1 scoop chia seed (in morning protein shake)</b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><b>1 tbsp flaxseed (in morning protein shake)</b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><b>1 tbsp maca powder (in morning protein shake)<br />1 tbsp wheat germ (in morning protein shake)</b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><b>1 tbsp bee pollen granules (in morning protein shake)<br />1/4 cup hot and spicy peanuts (afternoon snack)<br />1/4 cup cajun snack mix (afternoon snack) </b></span></div>
</div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-46015842930295815582012-04-28T07:00:00.000-07:002012-04-28T07:11:04.478-07:004-28-12<span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><span style="color: red;"><strong><span style="background-color: #ea9999; font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span></strong></span><span style="background-color: red;"><span style="background-color: #ea9999;"> </span></span><br /><br /><span style="background-color: red;"><b><span style="font-family: Georgia, "Times New Roman", serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b></span><span style="background-color: red;"> </span> </span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: medium;">8 week cutting phase </span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: medium;">Day 1 weigh in 186.8# </span><span style="font-size: xx-small;"> </span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 2 184.4#<br />Day 3 182.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><b>Day4 182.6#</b></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 5 181.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 6 182.4#<br />Day 7 181.0# </strong></span></div>
<span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="color: red; font-family: Georgia, "Times New Roman", serif; line-height: 18px;"><strong>Day 8 181.6# </strong></span><br style="line-height: 18px;" /><strong style="color: red; font-family: Georgia, "Times New Roman", serif; line-height: 18px;">Day 9 181.8# </strong></span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 10 -- April 21st -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 11 -- April 22nd -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 12 -- April 23rd -- no intake tracking</strong></span></div>
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<strong style="color: red; font-family: Georgia, "Times New Roman", serif;">Day 13 189.8#</strong></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 14 188.8# <br />Day 15 189.4# </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 16 187.8# </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Today 189.0 # </span></strong></span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 18</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 19</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 20<br />Day 21</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 22<br />Day 23</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 24<br />Day 25</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 26</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 27</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 28<br />Day 29</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 30<br />Day 31</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 32</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 33<br />Day 34</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 35<br />Day 36</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 37</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 38<br />Day 39</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 40<br />Day 41</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 42</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 43</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 45</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 46</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 47</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 48</strong></span></div>
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<strong><span style="font-size: large;">The scale : Though I'm not thrilled with the numbers lately, I'm fine anywhere in the 180-190# range. I'll be back closer to 180 soon enough. Big thing for me is that </span><span style="font-size: x-large;"></span></strong></div>
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<strong><span style="font-size: x-large;"><span style="background-color: black;"><span style="color: red;"><em>I FEEL GREAT!!</em> </span></span></span></strong></div>
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<strong><span style="font-size: x-large;"><span style="background-color: #141414; color: white; font-family: Arial; font-size: large;">Lots of work left to do, but I am in the best shape of my life, by far -- calling Joe Stierwalt out on that -- he believed in me and taught me what it would take to reach the next level. The brief period in which Joe was my personal trainer added years to my life (the man helped me become an ex smoker) and helped me see that I have an inner fire that, regardless of how bad I may be at some other things in life, I can be proud of. <br /><br />As my body was being transformed, I was guilty of listening to some of the wrong voices. I'm going to assume that the intent was positive, but the message was negative : </span></span></strong><br />
<strong><span style="font-size: x-large;"><span style="background-color: #141414; color: white; font-family: Arial; font-size: large;">I was being led to believe that the fact that I am very emotional is a weakness<br />I was being led to believe that there is something wrong with having an obsessive personality <br />The underlying theme behind what I was being told is that those things somehow made me "less manly" or "not tough enough". <br /><br />What a load of crap. <br /><br />#1 -- Positive emotions are a strength. Emotional = passionate = thowing myself completely into the things that I love. HUGE plus in the gym. <br /><br />#2 -- If you want to transform your body, you'd better be obsessive about eating clean and working out hard. If not, all you will accomplish is wishing you looked and felt better. The old me hated the way I looked and felt, but was unwilling to commit to attacking the problem. I spent years and years wrecking my health with cigarettes and fast food. I was over 305# in spring 2009. No one who sees me today could even imagine me at that weight. <br /><br />I am walking, talking proof that ANYONE, even a fat smoker who is very emotional and has an obsessive personality, can become physically fit. That is a WIN, folks. No one can take what I have achieved away from me. With plenty of help from my Genesis family and answered prayer (none of this happens had God not blessed me), I can now say that I love my journey through life. </span></span></strong><br />
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<strong><span style="font-size: x-large;"><span style="background-color: #141414; color: white; font-family: Arial; font-size: large;">I strive to reach this level consistently, but there are moments in G-cycle in which my energy seems unlimited and I feel so young, so strong -- as if mountains can be moved by the power of my will. I can't put a price on those moments and I can't stress often enough that I achieve those moments as a result of working out in a group setting. Positive energy and teamwork can have a tremendous physical effect. I'll do all I can to repay my students for their hard work and the energy they share with me. <br /><br /><br />I will never be perfect, but I am sincere in what I share with my class. Thinking positive + having fun + working out in a group setting can help us all push through a tough workout. Each workout I design will be tough. Physical reconstruction requires hard work and eating right. There is no other way. </span></span></strong><br />
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<br /><br /><span style="font-size: large;"><strong>I also want to throw a shout out to 2 friends and students who helped me get through the sheer terror of being at the front of the class the 1st few times I taught G-cycle : <br />Nicole Heneha </strong></span><br />
<span style="font-size: large;"><strong>Eric Reichert <br /></strong></span><br />
<strong><span style="font-size: large;">Thank you and God bless you! I miss you both. </span></strong></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><b><span style="font-size: large;">Today's intake</span></b></span></div>
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<span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-weight: bold;">1851 calories</span><br /><span style="font-weight: bold;">40 grams fiber</span><br /><span style="font-weight: bold;">189 grams protein</span><br /><span style="font-weight: bold;">% of calories from fat 23.95</span><br /><br /><br /><span style="font-size: small;"><span style="font-weight: bold;">Fruits/veggies : apple, watermelon, baby carrots, snap peas, celery, banana</span><br /><br /><span style="font-weight: bold;">Didn't count calories from :</span><br /><span style="font-weight: bold;">1 scoop chia seed (in morning protein shake)</span></span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: small;"><span style="font-weight: bold;">1 tbsp flaxseed (in morning protein shake) </span></span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: small;"><span style="font-weight: bold;">1 tbsp maca powder (in morning protein shake) <br />1 tbsp wheat germ (in morning protein shake) </span></span></span></span></div>
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<span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: small;"><span style="font-weight: bold;">1 tbsp bee pollen granules (in morning protein shake)</span></span></span></span></div>
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<a href="http://sphotos.xx.fbcdn.net/hphotos-snc7/431019_3142814043627_1063252686_32738714_1957253982_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" oda="true" src="http://sphotos.xx.fbcdn.net/hphotos-snc7/431019_3142814043627_1063252686_32738714_1957253982_n.jpg" width="190" /></a>4-2009 305# -- refused to have a picture taken unless my son was standing in front of me to "hide" my fat </div>
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<a href="http://sphotos.xx.fbcdn.net/hphotos-snc7/402683_3016570167609_1063252686_32691402_287946141_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" oda="true" src="http://sphotos.xx.fbcdn.net/hphotos-snc7/402683_3016570167609_1063252686_32691402_287946141_n.jpg" width="320" /></a>February 2012 -- Lean and mean </div>
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<span style="font-size: large;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: small;"><span style="font-weight: bold;"><br /></span></span></span></span><span style="font-family: Georgia, "Times New Roman", serif;"><br /></span><span style="font-family: Georgia, "Times New Roman", serif;"><br /> </span></div>
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</div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-5747225673526520362012-04-26T12:32:00.003-07:002012-04-26T12:33:21.876-07:004-26-12<span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><span style="color: red;"><strong><span style="background-color: #ea9999; font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span></strong></span><span style="background-color: red;"><span style="background-color: #ea9999;"> </span></span><br /><br /><span style="background-color: red;"><b><span style="font-family: Georgia, 'Times New Roman', serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b></span><span style="background-color: red;"> </span> </span><br />
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: large;">8 week cutting phase </span></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: large;">Day 1 weigh in 186.8# </span><span style="font-size: xx-small;"> </span></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: medium;">Day 2 184.4#<br />Day 3 182.8#</span></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><b><span style="font-size: medium;">Day4 182.6#</span></b></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: medium;">Day 5 181.8#</span></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: medium;">Day 6 182.4#<br />Day 7 181.0# </span></strong></span></div>
<span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: medium;"><span style="color: red; font-family: Georgia, 'Times New Roman', serif; line-height: 18px;"><strong>Day 8 181.6# </strong></span><br style="line-height: 18px;" /><strong style="color: red; font-family: Georgia, 'Times New Roman', serif; line-height: 18px;">Day 9 181.8# </strong></span><br />
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: medium;">Day 10 -- April 21st -- no weigh in or intake tracking</span></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: medium;">Day 11 -- April 22nd -- no weigh in or intake tracking</span></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: medium;">Day 12 -- April 23rd -- no intake tracking</span></strong></span></div>
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<strong style="color: red; font-family: Georgia, 'Times New Roman', serif;">Day 13 189.8#</strong></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 14 188.8# <br /><span style="font-size: large;">Today 189.4# </span></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: xx-small;"><strong><br /></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><b><br /></b></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 16<br />Day 17</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 18</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 19</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 20<br />Day 21</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 22<br />Day 23</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 24<br />Day 25</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 26</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 27</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 28<br />Day 29</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 30<br />Day 31</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 32</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 33<br />Day 34</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 35<br />Day 36</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 37</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 38<br />Day 39</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 40<br />Day 41</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 42</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 43</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 45</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 46</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 47</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong>Day 48</strong></span></div>
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<span style="font-size: large;"><b>Not the least bit happy with my weight at the moment. Maxed out -- had better not add another pound. I am to blame, though -- very little sleep Monday night and last night -- not looking good tonight, either, as I work until 11 PM. Sounds like excuses....... order will soon be restored. I'm still working out hard and eating clean -- the scale will soon reflect my effort. </b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><b>Today's intake</b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="font-weight: bold;">1898 calories</span><br /><span style="font-weight: bold;">47 grams fiber</span><br /><span style="font-weight: bold;">193 grams protein</span><br /><span style="font-weight: bold;">% of calories from fat 16.81</span><br /><br /><br /><br /><span style="font-weight: bold;">Fruits/veggies : apple, watermelon, cantaloupe, cucumber, green pepper, grape tomatoes, celery, 1/2 avocado, 2 bananas</span><br /><br /><span style="font-weight: bold;">Didn't count calories from :</span><br /><span style="font-weight: bold;">1 serving Re-con (post workout)</span><br /><b>1 serving Ignition (post workout) </b></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><span style="font-weight: bold;">1 cliff protein bar (pre workout)</span><br /><span style="font-weight: bold;">1 bottle Fuze (afternoon snack)</span></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;"><b>1 serving hot & spicy peanuts (pre workout) </b><br /><span style="font-weight: bold;">1 serving (1/4 cup) cajun trail mix (afternoon snack)</span><br /><span style="font-weight: bold;">1/2 avocado (lunch) </span><br /><span style="font-weight: bold;">1 banana (post workout)</span></span></div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-26518202713598383722012-04-25T12:23:00.000-07:002012-04-25T17:51:57.043-07:004-25-12<span style="font-size: small;"><span style="background-color: #141414; color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><strong><span style="background-color: #ea9999; font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span></strong></span><span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><span style="background-color: red;"><span style="background-color: #ea9999;"> </span></span></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" /><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" /><span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><span style="background-color: red;"><b><span style="font-family: Georgia, "Times New Roman", serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b></span></span><span style="background-color: red;"><span style="line-height: 18px;"> </span></span> </span><span style="background-color: #141414; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span></span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: x-large;">8 week cutting phase </span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: x-large;">Day 1 weigh in 186.8# </span><span style="font-size: x-small;"> </span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Day 2 184.4#<br />Day 3 182.8#</span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><b><span style="font-size: large;">Day4 182.6#</span></b></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Day 5 181.8#</span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Day 6 182.4#<br />Day 7 181.0# </span></strong></span></div>
<span style="font-size: large;"><span style="background-color: #141414; color: red; font-family: Georgia, "Times New Roman", serif; line-height: 18px;"><strong>Day 8 181.6# </strong></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" /><strong style="background-color: #141414; color: red; font-family: Georgia, "Times New Roman", serif; line-height: 18px;">Day 9 181.8# </strong></span><br />
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Day 10 -- April 21st -- no weigh in or intake tracking</span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Day 11 -- April 22nd -- no weigh in or intake tracking</span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Day 12 -- April 23rd -- no intake tracking</span></strong></span></div>
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<strong style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-large;">Day 13 189.8#</strong> </div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: x-large;">Today 188.8# </span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: xx-small;"><strong><br /></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 14</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 15</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 16<br />Day 17</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 18</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 19</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 20<br />Day 21</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 22<br />Day 23</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 24<br />Day 25</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 26</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 27</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 28<br />Day 29</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 30<br />Day 31</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 32</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 33<br />Day 34</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 35<br />Day 36</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 37</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 38<br />Day 39</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 40<br />Day 41</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 42</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 43</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 45</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 46</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 47</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong>Day 48</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<br /></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<b><br /></b></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<br /></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<br /></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="font-family: Georgia, "Times New Roman", serif;">Today's intake</span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="font-family: Georgia, "Times New Roman", serif;"><b><br /></b></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-weight: bold;">1948 calories</span><br /><span style="font-weight: bold;">48 grams fiber</span><br /><span style="font-weight: bold;">181 grams protein</span><br /><span style="font-weight: bold;">% of calories from fat 20.2</span><br /><br /><br /><br /><span style="font-weight: bold;">Fruits/veggies : apple, 2 oranges, watermelon, cantaloupe, cucumber, green pepper, grape tomato, 1/2 avocado, 2 bananas</span><br /><br /><span style="font-weight: bold;">Didn't count calories from :</span><br /><span style="font-weight: bold;">1 serving Re-con (post workout)</span><br /><b><br /></b><span style="font-weight: bold;">1 cliff protein bar (pre workout)</span><br /><span style="font-weight: bold;">1 serving (1/2 cup) veggie chips (pre workout)</span><br /><span style="font-weight: bold;">1 serving (1/4 cup) cajun trail mix (afternoon snack)</span><br /><span style="font-weight: bold;">1/2 avocado (lunch) </span><br /><span style="font-weight: bold;">1 banana (post workout)</span></span></div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-24339041872654428762012-04-24T12:15:00.002-07:002012-04-25T17:52:23.158-07:004-24-12<span style="font-size: small;"><span style="background-color: #141414; color: red; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><strong><span style="background-color: #ea9999; font-family: Georgia;">In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.<br /><br />Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.<br /><br />This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.</span></strong></span><span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><span style="background-color: red;"><span style="background-color: #ea9999;"> </span></span></span><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" /><br style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;" /><span style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="line-height: 18px;"><span style="background-color: red;"><b><span style="font-family: Georgia, "Times New Roman", serif;">Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.</span></b></span></span><span style="background-color: red;"><span style="line-height: 18px;"> </span></span> </span><span style="background-color: #141414; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;"><br /></span></span><br />
<br />
<br />
<br /><br />
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>8 week cutting phase </strong></span></div>
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<br /></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: xx-small;"><span style="font-size: small;">Day 1 weigh in 186.8#</span> </span> </strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 2 184.4#<br />Day 3 182.8#</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><b>Day4 182.6#</b></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: x-small;">Day 5 181.8#</span></strong></span></div>
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</div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: small;">Day 6 182.4#<br />Day 7 181.0# </span></strong></span></div>
<span style="background-color: #141414; color: red; font-family: Georgia, "Times New Roman", serif; line-height: 18px;"><strong>Day 8 181.6# </strong></span><br />
<strong style="background-color: #141414; color: red; font-family: Georgia, "Times New Roman", serif; font-size: small; line-height: 18px;">Day 9 181.8# </strong><br />
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 10 -- April 21st -- no weigh in or intake tracking</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 11 -- April 22nd -- no weigh in or intake tracking</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 12 -- April 23rd -- no intake tracking</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Today 189.8# </span></strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong><br /></strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 14</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 15</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 16<br />Day 17</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 18</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 19</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 20<br />Day 21</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 22<br />Day 23</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 24<br />Day 25</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 26</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 27</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 28<br />Day 29</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 30<br />Day 31</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 32</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 33<br />Day 34</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 35<br />Day 36</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 37</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 38<br />Day 39</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 40<br />Day 41</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 42</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 43</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 45</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 46</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 47</strong></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong>Day 48</strong></span></div>
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<br /></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="font-size: small;"><b><br /></b></span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<br /></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<br /></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">Today's intake</span></div>
<div style="background-color: #141414; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">
<span style="font-family: Georgia, "Times New Roman", serif;"><b><br /><span style="font-size: x-small;"></span></b></span></div>
<div style="background-color: #141414; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="color: white; font-size: x-small; font-weight: bold;">1763 calories</span><br /><span style="color: white; font-size: x-small; font-weight: bold;">48 grams fiber</span><br /><span style="color: white; font-size: x-small; font-weight: bold;">170 grams protein</span><br /><span style="color: white; font-size: x-small; font-weight: bold;">% of calories from fat 22.47</span><br /><br /><br /><br /><span style="color: white; font-size: x-small; font-weight: bold;">Fruits/veggies : apple, orange, baby carrots and snap peas, banana</span><br /><br /><span style="color: white; font-size: x-small; font-weight: bold;">Didn't count calories from :</span><br /><span style="color: white; font-size: x-small; font-weight: bold;">1 serving Re-con (post workout)</span><br /><span style="color: white; font-size: x-small; font-weight: bold;">1 serving Ignition (post workout) </span><br /><span style="color: white; font-size: x-small; font-weight: bold;">1 serving (1/4 cup) santa fe trail mix (pre workout)</span><br /><span style="color: white; font-size: x-small; font-weight: bold;">1 serving (1/2 cup) veggie chips</span><br /><span style="color: white; font-size: x-small; font-weight: bold;">1 serving (1/4 cup) cajun trail mix (afternoon snack)</span><br /><span style="color: white; font-size: x-small; font-weight: bold;">1 bottle Fuze (afternoon snack) </span><br /><span style="color: white; font-size: x-small; font-weight: bold;">1 banana (post workout)</span><br /><br /><span style="color: white; font-size: large; font-weight: bold;">For starters, my weight increase is pretty alarming. I ate and ate and ate and ate over the weekend, but burned a ton of calories, too. We'll see what the scale says tomorrow. Can't have another increase.<br /><br />Group Ride training -- I learned a lot and I loved every bit of it. Not inclined to write about it except for saying I am focused on only 1 goal now :<br />getting certified by July 2nd.<br /><br />My cutting cycle will continue, but my class schedule will change. I might make an exception here and there, but, general rule, I will take Group Power once a week, Group Centergy once or twice a week, teach G-cycle on Tuesdays and Thursdays, of course...... and the rest of my gym time is devoted to Group Ride class and practice for certification. I did the right thing by practicing hard for G-cycle the past few months. Not that I'll ever be perfect, but I have the tracks down really well and can zero in on Group Ride practice only.<br /><br />G-cycle is still my true love. That isn't going to change. My students today gave me their best effort thus far. They were </span><i style="color: red; font-size: xx-large; font-weight: bold; text-decoration: underline;">LOUD .... </i><span style="color: white; font-size: large; font-weight: bold;">sure did my heart good. Today was my birthday present to me -- all my favorite songs (most of them, anyways.... had to cut a few from my initial list to keep the set at 60 minutes)</span><br /><br /><span style="color: white;"><span style="font-size: large; font-weight: bold;">A very heavy set list, indeed : </span><br /><span style="font-size: large;"><b><i>Made of Metal (Halford) </i><br /><i>Speed of Sound (Halford) </i><br /><i>Undisputed (Halford) </i><br /><i>Fire and Ice (Halford) </i><br /><i>Resurrection (Halford)</i><br /><i>Cyber World (Halford) </i><br /><i>Screaming in the Dark (Halford) </i><br /><i>Hellion + Electric Eye (Judas Priest) </i><br /><i>Accelerate (R.E.M.) </i><br /><i>Invitation + Eagle Fly Free (Helloween) </i><br /><i>March of Time (Helloween) </i><br /><i>I Want Out (Helloween) </i><br /><i>I Can't Get You Out Of My Mind (Ramones) </i><br /><i>Everwake (Anathema) </i><br /><br /><br /><br />Force me to pick a favorite track and I'd go with Speed of Sound. It was new to the set (as was Made of Metal) ..... and it felt perfect. I could swear that song was written specifically for G-cycle. <br /><br />Very tough set. My students get better and better. I am proud of their effort and deeply touched by their enthusiasm. I am so richly blessed.......</b></span></span></span></div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com2tag:blogger.com,1999:blog-3651111453777287673.post-81689688430762910822012-04-19T11:39:00.001-07:002012-04-19T11:40:03.438-07:004-19-12<br />
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;">Last 2 working tracks from this morning's G-cycle class. My students are amazing. </span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><b><a href="http://www.youtube.com/watch?feature=player_detailpage&v=VX0pB0Wwhfg">http://www.youtube.com/watch?feature=player_detailpage&v=VX0pB0Wwhfg</a></b></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong><br /></strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>8 week cutting phase </strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: x-small;"><span style="font-size: medium;">Day 1 weigh in 186.8#</span> </span> </strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 2 184.4#<br />Day 3 182.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><b>Day4 182.6#</b></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: small;">Day 5 181.8#</span></strong></span></div>
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</div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif;"><strong><span style="font-size: medium;">Day 6 182.4#<br />Day 7 181.0# </span></strong></span></div>
<span style="background-color: #141414; color: red; font-family: Georgia, 'Times New Roman', serif; font-size: 13px; line-height: 18px;"><strong><span style="font-size: large;">Today 181.6# </span></strong></span><br />
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong><br />Day 9 </strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 10 -- April 21st -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 11 -- April 22nd -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 12 -- April 23rd -- no intake tracking<br />Day 13 </strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 14</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 15</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 16<br />Day 17</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 18</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 19</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 20<br />Day 21</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 22<br />Day 23</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 24<br />Day 25</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 26</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 27</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 28<br />Day 29</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 30<br />Day 31</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 32</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 33<br />Day 34</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 35<br />Day 36</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 37</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 38<br />Day 39</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 40<br />Day 41</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 42</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 43</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 45</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 46</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 47</strong></span></div>
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<span style="color: red; font-family: Georgia, 'Times New Roman', serif; font-size: small;"><strong>Day 48</strong></span></div>
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<span style="font-size: medium;"><b><br /></b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: small;">Today's intake</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;"><b><br /><span style="font-size: small;"></span></b></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; font-size: small;"><b>1817 calories<br />34 grams fiber<br />204 grams protein<br />% of calories from fat 17.77<br /><br /><br /><br />Fruits/veggies : 2 oranges, avocado, banana<br /><br />Didn't count calories from :<br />1 serving Re-con (post workout)<br />1 serving (1/4 cup) soy energy blend (pre workout)<br />1 serving (1/4 cup) cajun trail mix (afternoon snack)<br />1 banana (post workout)</b></span></div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-19747996979877577142012-04-18T16:43:00.001-07:002012-04-18T16:43:39.733-07:004-18-12<div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>8 week cutting phase </strong></span></div>
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<br /></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: small;"><span style="font-size: large;">Day 1 weigh in 186.8#</span> </span> </strong></span></div>
<div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 2 184.4#<br />Day 3 182.8#</strong></span></div>
<div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><b>Day4 182.6#</b></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: medium;">Day 5 181.8#</span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Day 6 182.4# </span></strong></span></div>
<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: x-large;">Today 181.0# </span></strong></span><br />
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: xx-small;"><strong><span style="font-size: x-large;"></span> </strong></span><div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 8<br />Day 9 </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 10 -- April 21st -- no weigh in or intake tracking</strong></span></div>
<div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 11 -- April 22nd -- no weigh in or intake tracking</strong></span></div>
<div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 12 -- April 23rd -- no intake tracking<br />Day 13 </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 14</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 15</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 16<br />Day 17</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 18</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 19</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 20<br />Day 21</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 22<br />Day 23</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 24<br />Day 25</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 26</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 27</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 28<br />Day 29</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 30<br />Day 31</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 32</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 33<br />Day 34</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 35<br />Day 36</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 37</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 38<br />Day 39</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 40<br />Day 41</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 42</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 43</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 45</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 46</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 47</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: medium;"><strong>Day 48</strong></span></div>
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<strong><span style="font-size: large;">High 5 of calories from fat due to going out to eat supper. Cobb salad from Village Inn with salsa instead of dressing. No sugar added apple pie + ice cream for desert. Good stuff. Read something about having 1/2 an avocado per day to help with fat loss. Good excuse to stock up on avocado. </span></strong></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: medium;">Today's intake</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: medium;"><b>1853 calories<br />25 grams fiber<br />201 grams protein<br />% of calories from fat 40.26<br /><br /><br /><br />Fruits/veggies : broccoli, carrots, avocado, banana<br /><br />Didn't count calories from :<br />1 serving Re-con (post workout)<br />1 serving (1/4 cup) soy energy blend (pre workout)<br />1 serving (1/4 cup) cajun trail mix (afternoon snack)<br />1 pure protein bar (post workout) </b></span></div>
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<br /></div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0tag:blogger.com,1999:blog-3651111453777287673.post-9248940052363778092012-04-17T16:51:00.000-07:002012-04-17T16:54:27.884-07:004-17-12<div style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 18px;">
<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>8 week cutting phase </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: medium;"><span style="font-size: x-large;">Day 1 weigh in 186.8#</span> </span> </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 2 184.4#<br />Day 3 182.8#</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><b>Day4 182.6#</b></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Day 5 181.8#</span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-large;"><strong>Today 182.4# </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: x-small;"><strong><br /><span style="font-size: large;">Day 7</span></strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 8<br />Day 9 </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 10 -- April 21st -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 11 -- April 22nd -- no weigh in or intake tracking</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 12 -- April 23rd -- no intake tracking<br />Day 13 </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 14</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 15</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 16<br />Day 17</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 18</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 19</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 20<br />Day 21</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 22<br />Day 23</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 24<br />Day 25</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 26</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 27</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 28<br />Day 29</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 30<br />Day 31</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 32</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 33<br />Day 34</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 35<br />Day 36</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 37</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 38<br />Day 39</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 40<br />Day 41</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 42</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 43</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 44 -- May 25th -- no intake tracking </strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 45</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 46</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 47</strong></span></div>
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<span style="color: red; font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong>Day 48</strong></span></div>
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<strong><span style="font-size: large;">Just a bit over on calories today after adding an extra 1/2 scoop casein to my night time shake to bump my protein total where it needs to be. I don't mind going a bit over on my calorie ceiling, there just has to be a healthy intent when I do so. Same applies to treats -- no junk food as I cut -- trail mix or spicy almonds for some good fats, sure. Also works for a bit of an energy boost. An item that I have pretty much every day is Oikos Greek Yogurt. I like all the flavors, especially the peach and the strawberry. <br /><br /><br />Guaranteed that my students and I burned more calories today than normal in G-cycle. Smiling as I type this thinking about their determination. </span></strong></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Today's intake</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><b>1903 calories<br />41 grams fiber<br />181 grams protein<br />% of calories from fat 16.79<br />numbers across the board look great<br /><br /><br />Fruits/veggies : broccoli, carrots, orange, banana<br /><br />Didn't count calories from :<br />1 serving Re-con (post workout)<br />1 serving (1/4 cup) soy energy blend (pre workout)<br />1 serving (1/4 cup) cajun trail mix (afternoon snack)<br />1 bottle fuze (treat on days I instruct) </b></span></div>Anonymoushttp://www.blogger.com/profile/06583629521659211992noreply@blogger.com0