1-11-12

Sickens me. I was telling myself that I wasn't gaining much weight. 

12-4-11 after Group Centergy with instructor Diane Ravenstien -- I had lost 75# at that point 

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 and finding the love of my life. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose. 

Had a nice chat with Stewart Flinn following his Group Ride class tonight. Caloric deficits was a big topic. http://www.hussmanfitness.org/html/TSCalDeficits.htm
The linked page has a link to John's BMR calculator. To lose 1 lb in a week, you need a caloric deficit of 3500. Hypothetically, let's say my Base Metabolic Rate (calories my body would burn just staying in bed all day) is 1900. My intake was 2000 calories. I burned 700 calories working out.
1900 BMR + 700 calories burned = 2600
2600 - 2000 calories consumed = a caloric deficit of 600.

I am not convinced there is an accurate way to determine calories burned. There are some pretty good estimates, though, on sites like  http://www.livestrong.com/myplate .
Their guesstimates are a little low, IMO, but that's OK. Still gives you something to work with.

One thing to keep in mind about caloric deficits is that weight is a factor. Let's say I weigh 210# and am next to a guy weighing 180#. We are doing the same workout. As my body has to work harder to do the same activity, I burn more calories.



My day........ as are all my other days the past several months, it was a great one. Ashley Carol met me for Diane Ravenstien's 515 AM Group Centergy class. Not being a space case like I was this morning, Ashley showed up early. I barely snuck in for the start of class. I warmed up with the 1st 2 tracks, then went to Tami Rump's 530 AM Group Ride class. Tami started out like me, as a G-cycle instructor. She is a fantastic Group Ride instructor and has been a big help -- pointing out some form adjustments I needed to make. Stewart Flinn and Coach Becky Holcomb have worked with me as well. The other Ride instructors, Laurie, Kirby and Michelle have helped, too. Truth be told, I have received nothing but encouragement from every instructor and trainer at Genesis.

Got off work early tonight and caught the end of Stewart's Group Ride class, then practiced for my G-cycle class Tuesday. Practice went well. I fired through the tracks, hitting climb track twice. All that was missing was the energy I feed off from my students. Stewart preaches the truth when he says a group setting can encourage us to work harder.

It was nice to chat with Stewart and Osun, Jade and Alex ... and Chris and Sara tonight.  3 all star couples, in my book.

Best parts of my day involved Shelly. Just hanging out with her for a couple hours at The Natural Alternative, 300 N Main, was grand. We talked mostly about our future together as husband and wife, but plenty of health matters came into play, too. She gets that sparkle in her eye when I talk to her about Amino Acids. Aminos are sexy. I want that store to grow and I want to work side by side with my girl. My knowledge of supplements plus her knowledge of vitamins and minerals (plus her smokin' hot bod) make for a dynamic team. She is in denial on this fact, but she's gorgeous.  I got to talk to Shelly and grandbaby Ella tonight. I am already a big pushover for that little doll. I hope Shelly knows how much it means to me that we pray together daily. God is going to stay in the center of our relationship. We've tried everything else in the past. He brought me that girl, so he gets my all. Nothing on this earth could be better than the gift of Shelly's heart. She believes in us every bit as much as I do.

Not to force my beliefs on anyone.... believe in whatever you wish.... just asking this to christians : are you thanking God each day for what you've been blessed with? I pray that God would help Elizabeth Immesote as she works towards her goals. She is blood.... and I am deeply honored to help her in any way I can. Elizabeth will join me for Group Centergy 530 AM Friday!! 

Changing gears

Horrific -- who in the hell is that guy?

With my mentors .... and, now, I get to say fellow instructors at Genesis, "Coach" Becky Holcomb and Stewart Flinn

1-7-12  --down to a Medium shirt and 184#

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 and finding the love of my life. If I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.



http://www.amazon.com/dp/1552100383/ref=asc_df_15521003831848058?smid=A1ZBO6UAVX9SWZ&tag=pgmp-1583-97-20&linkCode=asn&creative=395109&creativeASIN



http://www.livestrong.com/myplate/

2 tools that worked for me. Tosca Reno's book changed my life. Coach Becky Holcomb loaned me the book. It is not a diet book. I hate dieting. Sustained results mean permanently changing habits.
The 2nd link is my choice for food intake tracking. I have minimum intake levels on fiber and protein and minimum AND maximum calorie intake totals. I also track my exercise. There is no reason for me to take in less than 2000 calories a day. I went over 3500 calories yesterday.... HEALTHY calories.... and I lost another pound. How am I to know EXACTLY what works or doesn't work without accountability?


Eat clean
Sleep
Fiber http://www.healthcalculators.org/calculators/fiber.asp
Protein -- no less than 0.8 grams per lb of body weight per day
Water -- take a long look at your water intake
Exercise
Exercise again
Exercise yet again, for good measure -- mix it up -- muscle confusion works wonders

Protein -- 

Minimum of 1 gram protein per pound of body weight on workout days worked very well for me in 2011. Working to add muscle in 2012, so I bumped my workout day minimum to 1.4 grams protein per lb of body weight. Mondays are my day off from work, meaning 4+ hours of working out and an increase to 1.6 grams protein per pound. 0.8 grams per pound was my minimum in 2011 on non workout days. Now I shoot for a minimum of 200 grams protein on those days. 


Fiber -- To lose weight or build muscle, you need fiber. My minimum fiber intake is 37 grams per day. 


USRDA -- 

Those amounts would work fine for me if I stayed at this weight and never exercised. My USRDA based on a 2000 calorie diet scaled to my calorie goal  is   31 grams  fiber and 63 grams protein. 63 grams protein is laughable for the way I exercise. 

How badly you want the results will be the difference. No bragging..... I GO OFF in the gym. It's addictive. Cardio + weight lifting + yoga .... adding some aerobics to the mix now, too. I like climate controlled environments. I love working out with my personal trainer..... and I love working out in a class setting, which allows me to feed off the positive energy of everyone in class.

From couch potato to G-cycle instructor at Genesis Health Club. Happened to me at age 42 and I NEVER committed to exercise when I was younger. If I can do it, anyone can. I crush physical goals. How? I eat right, I work out hard, and I pray hard.

Then: I was AWFUL at every sport.... my heroes were guys I watched on TV.

Now: TV bores me. The last thing I want to do is watch some other guy play sports. I want to burn calories and build muscle. I want to work out in a room filled with dedicated athletes who are a team due to their positive energy.

Never saw Derek Jeter in spin class, but I saw 8 badasses in front of me in my G-cycle class this morning. I'd take my 9 person team from this morning over any team.






I have some goals for this blog.

• I want to help others lose weight and/or quit smoking -- that is the only way I can repay those who helped me 
• I want to share my love for Genesis Health Club and I want to see my Tuesday 9 AM class packed 
• I want to do whatever I can to somehow, some day get my dream job -- I want to work side by side with the love of my life, Shelly Hurtt, at her store, The Natural Alternative --3rd and Main Hutchinson, KS . I believe in that store. 
• I want healthy discussion via comments. Questions? Fire away. Tips? Send them. Exercise, food, supplements..... all of the above are in play.

Supplement note -- common sense : only take 1 new supplement at a time. Taking more than one doesn't allow you to accurately see what works or what doesn't work.

Back to "diet".... hate that word. DON'T STARVE YOURSELF. Portion control plus healthy snacking works just fine. Pick a target to improve : condiments, for example. Use salsa in place of salad dressing. No regular mayo. Ever. Light mayo or mustard instead. I was so bad at taking a perfectly good salad, then drowning it in bleu cheese dressing. I hate to think about the calorie count of those salads.

I welcome prayer requests. I'll mention my girl a lot.  I might even mention something like.... I'm putting a ring on her finger soon. Stay tuned. 


Huge thank you to Alan Hirsch for his pep talk via text and email. Alan challenged me to raise the bar 

 2 of my 3 girls, Shelly and granddaughter Ella. I'll get some pics with Ella's mom, Ashley Carol, very soon. Ashley started taking Group Centergy (yoga) classes with me at Genesis Sunday -- it's an honor to work out with her. 

-

1-10-12 G-cycle class

 my favorite picture : Shelly and Ella  August 2011

Best class ever. I am still a new instructor, but my class gave me a big gift today. More about that in a bit.

8 students today, including 2 new ones, Melinda and Tammy. Everyone worked extremely hard and I was blessed to be able to have a long chat with Tammy after class. I saw a girl with some goals she wants to achieve ..... and I saw a lot of determination in her eyes. I am honored to do anything I can to help.

Why do I instruct?
--I am very passionate about the things I love .... and I love Genesis Health Club. I want to share my passion for working out. I strive to one day be on par with the best salesman Genesis has : Stewart Flinn.
-- I am  a walking example of body transformation achieved via prayer, exercise and eating clean. I had lots of help along the way. It is my mission to help others achieve their goals.
--Everything I do at Genesis is fun. "Exercise" shouldn't be a dirty word. I want to help others have fun.

I was given a gift by my class..... the gift started with a request by Nicole Heneha (Instructors should fight for the right to have Nicole in their class)  and Genesis trainer Eric Reichert.

My class leads the league in standing climb. Every patriotic American should love standing climb. I believe it's mentioned in the constitution, right after core work. My class gave me the gift of wanting to do climb track twice. Yes, I love my class!

Sweat flying
Leg muscles building
Calories slaughtered mercilessly

I saw 8 badasses in front of me in G-cycle class this morning. I am extremely proud of each of them.

I wasn't even a tiny bit nervous this morning. I feel good about progressing from SHEER TERROR in my 1st class...... to semi-comfortable, for the most part, last week..... to .... I feel awfully good about today.

Big thank you to Coach Becky Holcomb for the good luck text this morning, to Stewart Flinn for the note on the clipboard and to the love of my life, Shelly Hurtt. I may have burned a couple hundred calories in prayer before class, baby. So intense..... and, as I told my class, I dedicated my workout this morning to our love. I never read the verse that states "Thou shalt pray tentatively". He created EVERYTHING and has unlimited power to grant us, should it be in his will to do so. It was in his will to grant me physical transformation. It was in his will to grant me the rest of my days with the most beautiful girl in my world. I now have everything I ever needed. 

My story -- Post Script added

This story would not have been written without the following people's help
1. Sebastian Reavis got me to join Genesis
2. My mentors Coach Becky Holcomb and Stewart Flinn
3. Prayer warriors and confidants Amy Eshelman, Mitch Fuqua, Mac Stepp and Diane Ravenstien
4. Jeremy Hayes for making the perfect choice for my personal trainer
5. my trainer, Joe Stierwalt, the man with the plan
6. Kim Carson for giving me the opportunity of a lifetime
7. Angie Kendall
8. Angie Wietrick for never doubting me
9. Cheri Mullen-Hastert, Michelle Stoll, Letty Shaw, Laurie Laufenberg-Edwards, Abby Hurst, Wendy Hobart, Tami Rump, Krazy Kirby Kerschner and Chris Rowe for influencing me far more than they are probably aware of.

10. -- and #1 in my heart : Shelly Hurtt for her friendship and health advice last summer/fall.....  and for giving me her heart 12-24-11

Biggest thanks :
I praise God for my transformation and for bringing the above and below listed people into my life.


This is a story of love, transformation and hope. 


I, David Galemore, do hereby confess having a torrid love affair with Genesis Health Club -- Hutchinson, Kansas.  




As for my history prior to this year, a few items will suffice : 
-- I weighed 305# shortly before my 40th birthday, 4-23-2009 
-- As a kid, I was equally horrible at every sport -- still am 
-- I joined Genesis in September 2009 and I am eternally indebted to Sebastian Reavis for fighting so hard to convince me to join. I was not an easy sell.  


I attended classes for a while, but my mind set was in the 
way : "Why am I here? I'll never be any good at this stuff." Great way to achieve nothing. Lost quite a bit of weight, then gained over 50% of it back by spring 2011, where my story truly begins. 


I quit on myself and everyone who cared about me. I hated myself,  building nearly impenetrable walls around me. My prayer life was dead. Couldn't even reach out to my creator. Didn't want to let him down the way I had failed everyone else. Buried myself in depression and self pity. I had no will to live. Wasn't going to do anything foolish , but welcomed the thought of reaching the end. I was back up to at least 270# this spring. 


My breaking point came at a party at my house. I wanted to lock myself in the bedroom. Didn't want to talk to anyone or even make eye contact. Why bother? I'd just say the wrong thing. No one liked me. Poor, poor me. Funny how that part of the story is so boring now..... seems like it happened to someone else. 


I started walking at Rice Park soon after the party. I had finally sunk low enough to get angry at what I had allowed to happen. Every now and then during my down time, I crossed paths in a store with one of my heroes, my "Coach" Becky Holcomb or  Stewart Flinn. It hurt to see them because they wanted to see me back at Genesis. They liked me just fine, though I didn't want to admit it. 


The biggest day on my 2011 calendar was July 15th, the day I returned to Genesis. I weighed in at 255# on July 4th and was 250# on the 15th. I set a goal to hit by Christmas : target weight of 200#, a goal I crushed November 11th. 


What followed has been a blur. I doubt any man has ever been as richly blessed as I have been the past 4.75 months. 


How much of a blur? Enough that a Group Centergy summer launch in July 2011 is something that, a couple months later, I thought had happened in 2010.


The key to my transformation has been Group Centergy. Coach Becky taught the class when I returned on July 15th at 515 AM. If memory serves, I took 3 classes the following week. Didn't take long to get up to a steady 12 classes per week. I love mixing it up : yoga + weight lifting + bike classes..... with an occasional visit to new territory (3 classes I have little experience with thus far-- and there's a 4th I have my eye on). Just taking my baby steps in the weight room and will do some running in the spring. 


How on earth did that happen?   


1. My prayer life returned with a vengeance. Every one of us is free to believe in anything we choose. I believe that, even on my best day, I'm a lowly sinner saved by grace. I believe that God has unlimited power to loan out if it is in his will to do so. I constantly pray for thunder and fire to be sent down through me, that my body may be transformed as a tool to spread the word of the source of that power. It isn't about me. I believe with all my heart that my prayers have been answered with a resounding "yes". Others are free to believe that I "psych myself up". Either way, I bounce out of bed every weekday morning, anxious to throw myself into whatever fun I have lined up for the day at Genesis. Yes, that's a far cry from 5 months ago. 


2. I have been surrounded by the most positive and inspirational people a man could ever meet : my partners in crime at Genesis. I could write a book about the instructors and my personal trainer. This is difficult to write with waves of emotion crashing over me. I love that club. Can't get enough. I'm impatient for the doors to open and am reluctant to leave. I believe in the program and the classes, but that isn't what drives me. My drive springs from my desire to repay all those who have helped me by helping others. "Paying it forward", a philosophy imparted  by an instructor wise beyond her years, a "Jedi Knight of Yoga", in my opinion : Jade Piros de Carvalho. Jade, unknowingly at the time, helped me be rid of my past and the fear that went with it. I pray for a long life of paying it forward.


Jade is typical of the wonderful people I am surrounded by at Genesis. The instructors are not only incredible at what they do -- THEY CARE. They can instantly and sincerely make any new student feel like a life long friend. Several Genesis members do that, too.  
Brief memory of an hour I'll never forget : 
Cardio and Iron class -- My 1st try was so overwhelming.... blinding speed. I was so confused, on track for a little bit, then almost hopelessly lost. ALMOST, because I got a pat on the back, thumbs up or words of encouragement from at least 4 or 5 students plus  instructor Mitzi Heeney DURING class. AFTER class, something happened that has been repeated several times in other classes : the instructor stayed after class to work with me, showing me the ropes. 


How could I fail to share that gift with others? How could I not want to return for another shot at the class? How could I not be fired up, applying lessons from that day to other classes and in my life outside the gym? So funny...... I wonder if I'd be a millionaire now if I were paid by each High 5 or fist bump I give out at Genesis. Can they put that in my membership? It's addictive. I can't contain my excitement once I storm through those doors. 


I make no secret of the fact that I love yoga. Group Centergy is and will remain my favorite class. My before and after pictures fail to show what Centergy has done for me. From timid to bold? Me??? Stewart Flinn sold me, first on Centergy, then on myself, proving that he is the best salesman in the world. Coach Becky Holcomb demonstrated so much patience with me as she taught me how to get through depression, then self directed anger..... and she got me to smile. I strive to follow in their footsteps. I couldn't ask for 2 better friends. 


Several others at Genesis demonstrated belief in me. The list of names is too long. They know who they are. I hope they know that every kind word I hear from them makes me stronger and more passionate about Genesis.  I hope they know how much I look up to them and how blessed I am to have them in my life. OK, one more name : Chris Rowe. He has since, and deservedly so, moved up the ladder at Genesis. He was a superstar in his debut as an instructor. He taught me the value of emptying my tank, leaving all that I had on the gym floor. 


Everything for me at Genesis eventually circles back to yoga, the thing that connects my weight lifting and cardio work. There are no lack of chances to gain physical strength in yoga, but that's pretty minor in the big picture. Biggest lesson from yoga (and Centergy gets all the credit for this lesson) -- each of us have strengths and weaknesses. The key to my self improvement was accepting those weaknesses as being part of the human condition, but learning that many weaknesses can be turned into strengths if we work at it. 


Applying that lesson to the rest of my life is a huge goal. 


I have some physical goals for 2012. I remain a work in progress at 193 lean and mean pounds. I have never felt nearly this good physically. I am younger at 42 than I was 20 years ago. A little gray in my facial hair, but I kind of like it. OK, I like it a lot. 


I also have 2 goals within Genesis. I have discussed one with others at the club a lot lately. No time frame on that one, but I believe with all my heart that it will happen. I'll do whatever it takes to get there. The other is probably no surprise to anyone who has attended a Centergy class with me. Definitely no time frame on that goal. 


Bigger than the physical goals or future goals within Genesis are 2 goals I have already accomplished. 


More names after all.... Stewart Flinn, Coach Becky, Diane Ravenstien and my personal trainer, Joe Stierwalt, were monumental in my quest to become an ex-smoker. Whatever follows for me at Genesis could not happen were it not for the efforts of those four. 


I will close with the best thing to happen to me at Genesis: 


I never scored a touchdown, made a meaningful shot or hit a home run. 
Any sport I played had me buried on the bench. 
Never could run or jump...... 


Somehow, though, at the age of 42, I became the world's latest blooming athlete. Stewart and Coach Becky took me under their wings, then I was adopted by my favorite group in the world : my fellow students in Coach Becky's 515 AM Tuesday/Thursday Group Power class and.... bestill my rapidly beating heart..... the students in what is HOME for me at Genesis.... my hallowed ground..... the place I desperately miss after only one day away : 
Coach Becky's 515 AM Friday Group Centergy class.   


I am not merely part of a team for the first time in my life. I am part of the finest team ever assembled. I am every bit as valued as I am encouraged.   


I thank God for Genesis Health Club. 






**********************************************************************
Post Script : 


Much has changed since the testimonial above was written on December 10th, 2011. I've lost 9 more pounds, down to 184. I don't need to lose another ounce. Switched from Large to Medium in shirts. Crazy. 


I am now an instructor for G-cycle class -- Tuesdays at 9 AM. It's the 1st of my dreams that turned to reality. 


My 2012 goals are no secret: 


1. Take a Zumba class -- cross that off the list -- took one yesterday. 


2. TRX class 


3. Kettle ball class 


4. Biggest goal on this first list :
     Become certified as a Group Ride instructor 


5. Lower body fat to 13% 


6. Decrease jean size to 32 -- almost there -- 32 relaxed fit work just fine 


7. build some guns -- working hard on that one 


8. 6 pack abs -- going to take some time to get there 












I also have 2 long term goals : 


1. I want to teach a Group Centergy class for men. 


2. This is the biggest transformation and goal of all ......... 
I am going to marry the girl of my dreams, Shelly Hurtt. 


Very briefly, otherwise I'd write about her until the words dwarfed what I write about Genesis : 


--I fell in love at first sight with Shelly back in July 
--She is the most beautiful girl, inside and out, I have ever met 
-- I thought she was "too good" for me 
-- It took me 5 months TO MAKE EYE CONTACT WITH HER .......... didn't feel there was much sense in losing my heart completely to a girl who was "too good" for me


--12-22-11 : gave her a Christmas card, asked for her phone number, hugged her ...... lost my heart to her...... WITHOUT MAKING EYE CONTACT. 


--12-23-11 : MADE EYE CONTACT!!!! Confessed my love to her, she confessed her love to me. She loved me from the day we met.  How about that? True story. 

 Shelly with her granddaughter, Ella August 2011. Ella will join me for yoga classes when she's old enough. 

 12-16-11 with Coach Becky Holcomb and Stewart Flinn after Group Centergy class

12-4-11 with Diane Ravenstien after Group Centergy class

1-2-12 with Michelle Stoll after Group Centergy class

 with Shelly 12-26-11

-

1-7-12

Tough coming up with adjectives good enough to describe my day.


Add another goal to my 2012 list: getting to know the most inspirational couple at Genesis: Chris and Sara Smith. Perhaps I can talk one or both of them into sharing their story here soon. They know all about physical transformation via eating right and exercising hard. I know just bits and pieces of their story, which is enough to inspire me..... I've heard lots of talk about their success at Genesis.


Group Ride launch was instructed by Stewart Flinn, Laurie Laufenberg-Edwards and Coach Becky Holcomb. Michelle Stoll was 2 bikes to my left. I need to start fan clubs for all 4 of them. Best of the best.


It was my 1st non-Centergy launch ( and only my 2nd launch, IIRC). Today's class made a lot of noise. Music to my ears.... it would have been impossible not to get fired up for those three instructors. Climb track was my favorite. No surprise there. Bold prediction : Core track will be my favorite in Group Centergy launch tomorrow. Oh, yeah, and the sun will rise in the east.


My work schedule doesn't permit me to attend all the launches, but I hope to never have to miss another Ride or Centergy launch. Just throwing this out there : I'm willing to take one for the Genesis team, never going to work again and just attending Genesis classes full time. Genesis version of a mystery shopper : I'll wear disguises if need be. I'll be quiet on occasion to throw them off my trail. ;) 


I won a Genesis t shirt in the drawing after launch!  Very cool. Now I only need 30 or so more to complete my wardrobe. I'm losing interest in wearing shirts that don't say Genesis. 


Got to sit with Becky, Stewart, Osun, and Laurie before I left for work. Felt like graduating to the adult table at Thanksgiving dinner. Something very special about Genesis instructors : I was welcomed by several of them into " the gang" before I became a instructor. Meant the world to me.


1965 calories
163 grams protein
% of calories from fat was a little low
Sodium was high
all the other numbers look great.




Fat burners .......... I will not do anyone's research for them and I will not try to "sell" anything. I will, however, list what I take in capsule form. They work for me. No supplement works for everyone.


Biggest note on fat Burners : they are worthless without the willingness to eat right, the insistence on accountability  and busting your ass in exercise. Don't want to sweat? Don't want to make permanent changes in eating habits? Don't look for lasting results. There is no "miracle pill". No miracle powder, either. Please ignore any nonsense on TV that includes anything like Sensa. Lose weight without diet or exercise? Nothing but lies. I challenge any Sensa "success" story to work out with me for a week. Sweat and determination vs magic fairy dust. Bring it.


I'll sound off on Sensa from time to time. Why? I'm embarrassed to admit that I ordered it. Stupid.... I was in a mini state of panic -- Hadn't even hit a wall on weight loss -- I was just afraid that I might. Ordered the "free trial"....... then came to my senses. Read up on it. Utter nonsense. Read up on customer service reviews...... scary. Sent it back certified mail the day it arrived. Never opened the box. I ordered it in a moment of weakness. I was 240 or so lbs at the time, had already lost 30# and was well on the way to being healthy for the 1st time in my life.




Please don't take anything without researching it first. Don't take my word for any of the following..... read up on it if you are interested, then make a decision.




Pretty much universally accepted :


Fish Oil ( 2 capsules on weekdays)
Cinnamon ( 2 capsules on Sat/Sun)
Flaxseed Oil ( 2 capsules on Sat/Sun)
Green Tea Extract ( 2 capsules twice on Sat/Sun)



The rest -- weekdays


7-keto DHEA ( 1 cap on waking)
Pyruvate ( 2 caps on empty stomach 3 times daily)
L-Carnitine ( 1 cap -- take with pyrovate 3 times daily)
Tonlin CLA ( 5 caps -- spread out over 3 meals daily)
Cider Vinegar ( 2 daily -- some claim they help with fat loss -- I take them for kidney stone prevention ) 


I will switch Pyruvate and L-Carnitine to weekends only once I hit my body fat % target of 13. I could switch them back to weekdays in a cutting phase, but I am looking to lower my expenses a bit.


I am on my 3rd cycle ( 2 last summer) of Bio HcG Homeopathic from Shelly's store, The Natural Alternative. HcG is controversial. I won't debate it. It worked for me. End of story.


Warning : any stories of " I lost 30 lbs in a month on HcG................ that, I will dispute. I read about HcG " diet" plans encouraging an intake of 500 calories per day..... 500!! That is dangerous!! I disagree with anything encouraging less than 1200 calories per day...... and 1200 is too low for most people. My maximum weight loss results were with a calorie intake of no less than 1500 on non workout days and no less that 2000 on workout days. Fasting for spiritual reasons is different -- I won't argue against it... I won't fast, though. I won't even skip a meal. God created me. He understands me........ someone has to, right Shelly? :) 


Any 2 weeks in a row I lost over 3# led to me increasing my calorie intake. Worked for me. My intent was to lose fat, not muscle. My calorie intake now is in the 2000 range on weekends and in the 2500-3000 range weekdays. No problem if I go a couple hundred calories over, either. I push myself hard in the gym and burn a lot of calories. Eating clean also leaves margin for calorie increase.


I also take USP Labs OxyElite Pro Super Thermogenic -- love that stuff. Almost midway through my 2 month cycle. Shouldn't need it again.


Again, none of the above would do a bit of good without my hard work in the gym and clean eating. I also track my calories, protein, fiber, etc at LiveStrong.com's MyPlate. I do that because it will allow me to look back and see what I changed from weeks of great results to weeks I wasn't pleased with. I've been thrilled with my results the past 4 months or more. My class attendance at Genesis has been high over that period. No coincidence that I got great results.


I had used another thermogenic : Twinlab Ripped Fuel. Liked it, but wasn't crazy about it.




Hmmmm..... Barely mentioned Shelly. I've  been flirting with her via text all day ( long day at work). I know that we are a new couple, but we've both been around the block a time or 3. We know exactly what we want and need..... and we found both. Sure, there is the age discrepancy, me at 42, she at 24 :) :) -- still flirting-- my girl is hot for any age-- 
Our connection is multi level:
Spiritual 
Best friends
romantic -- big time
intellectual
inner strength -- perfect match


I love her deeply -- and she loves me the same way. We both won when we found one another. Keep us in prayer. Prayer works wonders and I want to write about us for the rest of my days. May I find ways to inspire her and show her beyond a shadow of doubt that she is the most beautiful girl in my world. 

1-3-12

Most emotionally charged day of the year!! Yeah, it's only the 3rd day..... but days 1 and 2 were pretty impressive. Emotionally charged is in my repertoire, yes, it sure the hell is. I've heard things on occasion about "Men are cold and logical, not emotional". Maybe the ones who lack the .... marbles, shall we say.... to follow their hearts. The quotation doesn't apply to me.

I said something yesterday about the fact that I am an INSTRUCTOR for Genesis HealthClubs had yet to fully sink in. Brand new day. Sink in, it did. I got to Genesis roughly an hour before class started. Found my "good luck" note from the man himself, Stewart Flinn, my best man to be!! Yeah, that got me even more amped up. Stretched, prayed, warmed up ..... prayed HARD .... I needed an answer. What was I to talk about? Beyond the instructions for class, that is..... what should my theme be? Yes, the solution was rather obvious. Why not talk about what I WRITE about? Problem solved. I dedicated my class to the very lovely Shelly Hurtt (big shocker there ...LOL -- I LOVE THAT GIRL!!!!), my dear friend Diane Ravenstien (get well soon) and my friend, brother, and the biggest prayer warrior I know : Mac Stepp (may God grant you and yours strength through these troubled times). I'd appreciate any prayers for Mac and his family.  

My name is David and I crush goals for a living
I went from couch potato to Genesis instructor in 2011
I did it, thus ANYONE can crush any goal they set
I have a love affair with Genesis HealthClubs

Class objectives :
1. Have fun. I am a failure at my job if that objective isn't met.
2. Burn calories
3. Build legs

My instructions on the tension bar, speed of the workout, etc. are SUGGESTIONS. Each person in class is in charge of their own workout (Stewart says that constantly -- very wise man).

I toned down the HUGE mistakes I made filling in for Johnny last week. Only 2 "do overs" I'd like from today, honestly, are :
1. Would it have killed me to think of a padded bike seat for Dawn? Yeah, I thought of it the moment she asked about making the seast more comfortable.... after class. New student taught the instructor.

2. I stared at the floor more than I would have liked. Minor case of nervousness, as opposed to last week's all but sheer terror.


Big victory today :
The teamwork. I am so proud of the students!!! They busted their asses -- hard core!! I am STILL fired up about that, nearly 3 hours after class. I hope the others had as much fun as Dawn and I. I'm calling today a victory and look forward to meeting Angie Kendall next Tuesday. Angie is going to instruct at 9 AM -- then she gets to train ME. Lucky girl! Nah.... it will be a pleasure to meet her. The phone call I got from Angie in late November was better than getting a call from the President, at least in my book.

I had planned on working out after class, but decided to bask in the glow instead. Part of the Genesis team. Blessed to an overwhelming level. Head over heels in love with THE ONE.... not every guy gets a chance to grow old with his soul mate. Glad I do.

Always a pleasure to talk to Kim Carson and Letty Shaw. Thank you for everything, Kim. Striving to make you proud.

1897  calories
222  grams protein
  % of calories from fat is a little low
 Sodium is just fine today

This guy gets go flirt with his girl until  it is time to leave for work. Both of my girls : Shelly and her granddaughter, Ella. Ella gets to attend yoga classes with me when she's old enough.

1-2-12

1

1-2-12 with Group Centergy/Group Ride Instructor Michelle Stoll 

I will never have a bad Monday. Being my day off, I get to spend a lot of time at Genesis. Starting the day in a class instructed by one of my mentors, then capping the day with my beloved Group Centergy? Yeah, sign me up for 7 Mondays per week.

I work long hours on weekends, so it is imperative to set the tone for my week in Stewart Flinn's 530 AM Group Ride class. I strive to think positive and do all I can to share positive energy, a testimony to the impact Stewart has had on my life. I wanted to be a spin instructor, just like Stewart. That I AM, that I made the instructing team.... is still sinking in.  That Stewart is helping teach me the ropes is huge. It is a tremendous honor to call him my friend. I believe Stewart is without peer when it comes to communicating with his class and he is the best BTS  class(Body Training Systems) salesman I've ever seen. It's inspirational to see his wife, Osun, in all his classes. There is no better way to start the week.

I took a break, then practiced for my G-cycle class tomorrow. Less than thrilled with my performance on one track, but it was better than Saturday (same track ticked me off Saturday). The rest of practice was fine. Geared up and ready to instruct tomorrow's 9 AM class.

Came really close to staying for Vinyasa Flow Yoga class, but I needed to eat, then flirt with my girl.  Now I don't even need to make up an excuse to visit her at her store, The Natural Alternative. Yes, I love the store and her advice definitely aided me in losing weight last summer/fall, but it is much better to go in now for a different reason : she is the love of my life. It's nice being able to stare openly at her, making eye contact and everything! I was crazy about her since the day we met, but it took a long time to admit it. Couldn't make eye contact,  hell, it took a long time just to build up the courage to ask her name. No one ever had this kind of hold on me. I'm not the kind of guy who was used to telling the most beautiful woman in my world that I had loved her since the day we met. Glad I finally did.

On that subject, I believe I deserve some applause for my behavior at Tom and Becky Holcomb's new year's eve party. Though I wanted to, I didn't point at Shelly, yelling "I'm with her!!!!" .... not even once. Not bragging, but that took more than a little restraint. Let's see ..... stared at her and flirted with her constantly, but I didn't drool.... I should get a little credit for not drooling. Ummmm...... didn't even try making out with her when the lights dimmed as we watched Rise of the Planet of the Apes. Wait, no credit for that, it's a Planet of the Apes movie..... of course I was watching the movie! I do, however, want a little credit for not yelling at anyone for violating my "Heston rule" : Thou shalt not say even one bad word about the 1st 2 Planet of the Apes movies.

530 PM meant Group Ride with Krazy Kirby Kerschner.  My son, Jerry, and I had a wonderful time. Kirby is my favorite singer and the man is certainly a top notch athlete and instructor. I will certainly be a regular at his class.

630 PM Group Centergy with Michelle Stoll.  Michelle is always upbeat and the class was fairly packed tonight. I was on the guy's end of the room, with Jerry and John (nice guy, just met him tonight). I survived core track again, all 784 leg scissors. Didn't tap out or take a break. Super tough track, toughest I've had so far.

Great day. Burned a bunch of calories.

2904 calories 310 grams protein
Sodium was high, but lunch at Subway will do that.


Centergy note from last Friday :
I loved the fact that everyone in class was asking about Todd Carr. Todd was downstairs, betraying everyone in Group Centergy!!! ..... just playing.... Todd was in Diane Ravenstien's Group Kick class. Todd is certainly a pouplar member of Friday's Centergy class -- he hits the classes hard, too, including Group Power and Group Ride.

I saw Diane tonight, only enough time for a high 5 and a hello. Introduced Jerry to Jeremy Hayes. Very cool. Got stuck doing a good deed this afternoon instead of attending Becky Leduc Carder's 1215 Group Power class. Good deeds are overrated.