Next Chapter Part 2

Pushing 300# June 2011 -- 1 month prior to returning to Genesis...... 6 months prior to becoming a Group Fitness Instructor

 

 July 2014 with my baby sister Lori Tafolla (left) and inner circle friend Sarah Taylor.

Link to Part 1:
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
-For the uninitiated, Group Centergy is yoga + pilates put to music.

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.

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.

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.

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.

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?
Worked perfectly.

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.

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.

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.

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.

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.

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.

To my students..... it is only going to get better. Thank you for your hard work and shared love of Centergy!

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.   

Next Chapter Part 1

Group Centergy July 2014 launch
Genesis Health Clubs McPherson 7-17-14

 

I set 1 measurable goal and 1 long range goal. Long range was to practice Centergy every day forever.

Short range goal was to lose 30#.

 

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.

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. I am human, thus no stranger to yo-yoing on the scale.

 

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.

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.
Yep, I discovered my inner crybaby.

 

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.

 

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.

Back to square one

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.

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.

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.

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.

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.


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.

4 weeks with stimulants, 2 weeks stim free.
I am currently on a 3 month cycle of Citrulline Malate.

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).
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.   

5-1-13

June 2011 --heading for 300#

January 2013 

July 2012 team teaching Group Ride with Coach Becky Holcomb

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.



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.



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. 



Thank you to Alan Hirsch and Joe Stierwalt for their guidance in

 getting this blog rolling. 



Interesting to see my instructing style 

evolve. Hadn't really


hit me until this morning, but some 

healthy anger has crept


into my teaching. What a blessing it is 

to have an outlet.... to


positively channel anything negative 

is a wonderful

approach.





My workouts are the best possible

 form of escapism. Stress is


 universal -- it can eat the best of us 

alive.  Lots of work to do


on how to better handle stress outside 

the gym, but once I


walk through those doors at Genesis, 

every burden is lifted. I


am free to LEAD.... to ATTACK.... not 

only have I found my


life's calling and I know I am damned 

good at it..... I know


I have just barely begun tapping into 

my potential.




My number one frustration is self 

induced.

Great exercise program? Check.

Supplements all figured out? Check.


Eating clean? Nope. Crash and burn on 

that one.




The good news is that every morning 

is another opportunity


to right the ship.  Every workout is 

another opportunity to


improve. Every class I instruct is 

another opportunity to lift

someone up.




At the end of the day, what matters 

most is that I am having



the time of my life when I teach and I 

hunger for more


after each class I lead. What more 

could a man ask for?   Truly blessed.
 

12-13-12

May 2011 -- no will to live

6-10-12 --Filmed for getting certified as a Group Ride instructor. 

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.

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.

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. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling. 




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).

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 :
-- I'm clumsy, not graceful
-- My folds are awful  ....very limited flexibility
-- may have to cancel one day of my G-cycle class to attend training.....
-- what if I fail?

  .....and on and on and on. Funny how easy it is to wimp out of chasing a dream.

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?

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.

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?

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. 

11-16-12

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.

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.

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. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling. 

                                                       With Graham for Military Appreciation Zumba 


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. 

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? 

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. 

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. 

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.   

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).

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.

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!!).

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.

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.

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.

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.    

11-13-12

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.

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.

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. 
Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling. 

Another day to celebrate. As I was walking to the car after receiving the news that my freestyle class,
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.

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.

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.

Did becoming an ex smoker pay off? I became an instructor 3 weeks later.

I'm going to keep this entry short and sweet, thanking God for my Genesis family and the opportunity I have been presented.

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? I am blessed to be on a team that believes in me.

8-18-12

270+ pound smoker headed for an early grave May 2011:
http://sphotos-a.xx.fbcdn.net/hphotos-snc7/s720x720/578824_143080525829879_1788907322_n.jpg


Smoke free and team teaching Group Ride with Coach Becky Holcomb July 2012:
http://sphotos-a.xx.fbcdn.net/hphotos-ash4/483380_135909586546973_329895146_n.jpg
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.

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.

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. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling. 

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 :
A. Doing so is FUN
B. Super easy to stay motivated when I work out with a bunch of badasses in group fitness classes

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.........

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.

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.

Annie's talk + my intro to Pilates from Abby Hurst + inspiration in Group Centergy from Diane Ravenstien (thursday night) and Becky Holcomb (friday morning)
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.

11-25-11
Group Ride class instructed by Krazy Kirby Kerschner :
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.

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. 


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.

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.

Thank you to everyone who is helping me become stronger every day.  

8-15-12

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.

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.

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. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.


Lesson Learned
_______________

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.

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.

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.

Rule #1 in fitness :
Everyone's body is different. What works for me may or may not work for you. 

8-4-12

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.

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.

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. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.



Cutting :

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).

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.


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.

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 :
HumaPro protein in water or juice
Zija in water
Recelerator or AfterShock (both contain protein) in water postworkout

Using a thermogenic capsule : MusclePharm Shred Matrix. I will add another Zija product, Zija XM AM capsules, August 13th.

Shred Matrix and sipping on coffee and Zija XM+ in water are keeping my appetite in control this morning.

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.
Casein shake at 730 PM or so to close my 8 hour intake window.

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.


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.

8-2-12

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.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutritionand started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

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. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidancein getting this blog rolling. 

 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#.

My primary weapons will be eating clean and working out hard.

Stage 1 :
August 1st through August 20th

New supplements :
Muscle Pharms Shred Matrix --thermogenic fat burner -- 3 caps 30-45 minutes before breakfast + 3 caps 30-45 minutes before lunch. 

HumaPro --running this as my primary protein. 2 scoops in water upon waking. 2 scoops in water (or gatorade) at 5 PM.

Monday sets me on a challenge : Intermittent Fasting.

I will limit my food intake to the hours of noon to 8 PM. Plan is for

2 scoops HumaPro in water upon waking
Postworkout whey protein shake in water

Lunch at noon
3 PM snack (1 serving trail mix or spicy almonds, etc. )
2 scoops HumaPro in water 2 hours after I finish 3 PM snack

Supper 30 minutes after HumaPro

Casein shake 730 PM

I'm told the 1st 5 or so days will be hell to maintain discipline. Looking for huge results.


August 1st weigh in : 200#
Carrying plenty of water weight as I wrap up a creatine cycle.

5-27-12

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.

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.

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. 

Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling. 

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.



Day 1  May 27th -- 193.8 #

Day 2  May 28th -- 193.2 #
Day 3 May 29th -- 193 #
Day 4 May 30th --
Day 5  May 31st --
Day 6 June 1st --
Day  7   June 2nd --
Day   8  June 3rd --
Day  9   June 4th --
Day  10   June 5th --
Day 11    June 6th --
Day 12    June 7th
Day 13    June 8th
Day 14    June 9th
Day 15    June 10th
Day 16    June 11th
Day 17    June 12th
Day 18    June 13th
Day 19    June 14th
Day 20    June 15th
Day 21    June 16th 
Day  22   June 17th
Day 23    June 18th
Day 24    June 19th 
Day  25   June 20th
Day 26    June 21st
Day 27    June 22nd
Day 28     June 23rd 
Day 29    June 24th -- Last Day of Cutting Phase

June 25th -- start creatine cycle


Today's intake :
2030 calories
161 grams protein
26 grams fiber
Sodium is high
% of calories from fat, protein and carbs were pretty much an even split -- strange


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).

5-19-12

That is a scan of the business card Nita designed for me. I love that girl.

Focused on counting my blessings this weekend and it is important that I credit the source of my power.

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.

April 2009  305#  vs  April 2012 185#

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.

I went 6 + months without praying (exceptions made when friends had specific prayer requests).

I killed my prayer life.
I killed my love life.
I had no will to live.

Pathetic. I always had the potential to lead a good life. We all do.

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 :
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.

No one that knows me today could even picture me at that weight were it not for photographic proof.

 What was the biggest key to my transformation?
Prayer.

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.

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.

See me on a bike or on a yoga mat with my eyes closed? I am praying.

My favorite time to pray is while warming up.
I pray for whoever I have chosen to dedicate my workout to, then ask for things, including :

For God to loan me his power for the next hour
For God to send thunder and fire down from the heavens through me

I do not pray in my name. I pray in the name of
The Prince of Peace
King of Kings
Lord of Lords

I pray in Jesus dear name.



Again , believe in what you will. 1 question, though :
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..........
Did you see any thunder and fire?



I dedicate the above post to 2 strong women of faith with extremely bright futures :
Kendra Lynn Walker and Liv Harris.
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!!