Tag Archives: workout

Weeks 3-5

Well these weeks have literally flown by.

It’s all about perspective!


“All you can handle, Bro!”

The workouts have remained fairly consistent and the eating has remained steady as well.

The one new aspect which my wife is amazing at, but I tend to struggle with is a cleanse.

She has started her 6 day cleanse and she will crush it.

I am stumbling into my cleanse by under preparing and not making it a priority.  I bought smoothie products to blend only to have to leave the house at 7:30am this morning and by the time I left my son had just woken up.  At the end of the day, its a bunch of excuses and I will buckle down today.

Let’s do this!


I’ll keep you posted as to how things proceed.

The Journey… Back to becoming an Ironman

Week 1 – So on truth, I’ve been diligent about the foods I’ve been eating for a solid week and I’ve been working out 3-4 times a week. (During the week at 6am and weekends closer to 7:30am).

Having said that, removing one or two dense calorie items (Lenny & Larry’s protein cookies) from the daily diet (approx 400 calories per serving) has helped me feel better.

I will actually record my weight this week but my starting baseline 2 weeks ago was 285 lbs.

I haven’t taken measurements yet or done my BMI.  Here is a safe assumption at this point.  I’m overweight.  The heaviest I’ve been in approximately 10 years.  My son is going to be 2 years old in April and I want to be a healthy role model and be able to comfortably play with him.

So one of my goals for 2017 is to lose 40 lbs on the low end and 80 lbs on the high end.  

It sounds big, but removing something as simple as one protein cookie a day equates to 400 calories and over 7 days that equals 2,800 calories.  3,500 calories equals a pound.  So one more subtle change in the eating regimen and we’re easily at 1 pound per week of weight loss plus the workouts which I had pretty much given up previously.

Another goal of mine, will be to work on getting a couple of sponsors or advertisers on this blog to motivate me with their products but also so I can show the results herein.

Thanks for joining me in this journey and I hope it inspires you as well.

We’re gonna do great things in 2017!

Me & my amazing super athlete and supportive wife Jonell!

Exercise as good as drugs for treating stroke, heart disease: study

Exercise as good as drugs for treating stroke, heart disease

Healthy Living

Healthy Living


PARIS (AFP) — Exercise may be at least as effective as some drugs in reducing the risk of death in stroke patients or people with heart disease, a study published on Wednesday said.
Researchers from the London School of Economics, Harvard Medical School and Stanford University School of Medicine compared the findings of several studies into the effectiveness of exercise versus drugs in people with coronary heart disease, stroke patients, people with prediabetes and those with heart failure.
They analyzed the results of 305 randomised controlled trials involving 339,274 individuals.

The data trawl “found no statistically detectable differences” between exercise and drug treatment in reducing mortality for people with coronary heart disease or prediabetes symptoms, according to a statement released by the British Medical Journal (BMJ), which published the study online.
In stroke patients, the team found that exercise was more effective than drugs, while medicine worked better at treating heart failure.

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Until more is known, exercise “should be considered as a viable alternative to, or alongside, drug therapy”, the team wrote.

The World Health Organisation (WHO) says physical inactivity is the fourth-leading risk factor for global mortality, causing an estimated 3.2 million deaths globally each year.

Forget Situps, Crunches And Impossible Diets!

Forget Situps, Crunches And Impossible Diets!

Jared from Subway -- weight loss -- healthy living

Jared from Subway (not associated with Jake Hunters program)– weight loss — healthy living

Jim Pierce – Staff Writer

Just when you think you’ve seen or heard it all someone comes along and makes the impossible actually seem easy. We recently discovered such a person.

His name is Jake Hunter and for the last 18 months his 4 Minute Abs™ secret has created a buzz on the Internet and TV like no other fitness celebrity that I know has done in the last 50 years.

His cult-like following ranges from ordinary people wanting to get into shape, to high-powered CEOs and even famous A-list Hollywood directors – all who swear by his unusual yet highly effective “Eat More-Exercise Less” approach to rapid fat loss.

After about 5 minutes of watching a video that showed guys like me (who are over 35) how to get rock-hard abs without dieting or long exercise – I become very skeptical.

I’ve been a weight lifter and runner most of my life and just didn’t believe it was possible to get six-pack abs without long sessions of cardio, situps and restrictive diets – especially in just 4 minutes a day.

However, the 45 minute marathon cardio sessions and impossible diets I have been on for the last few years to lose belly fat weren’t working for me or anyone else I knew – so I decided to keep watching the rest of the video.

Riding Dirty in Augusta, GA IM 70.3

Riding Dirty in Augusta, GA IM 70.3

And what I discovered in the next few minutes completely blew my mind!

According to Hunter, the reason why cardio, situps and diets won’t efficiently burn belly fat in men over 35 is because all three of them dramatically lower your body’s natural fat-burning hormones, which unfortunately are already declining naturally with age.

When this happens, you go into what he describes as Estrogen Overload Syndrome and your body automatically starts hanging on to unwanted belly fat as a survival mechanism, no matter how ‘good’ you eat or how long you workout.

Drug manufacturers and supplement companies have recently caught on to this and have been formulating testosterone increasing drugs and supplements that are supposed to help with this problem.

But according to Hunter, synthetic drugs or supplements don’t fix anything because if your hormones are already out of balance, your body will just convert that synthetic testosterone into even more estrogen… and for many people, the devastating results are even more weight gain.

In Hunter’s words, the quickest, safest and easiest way to re-ignite on your body’s youth hormone naturally is by doing certain exercises in specific timing sequences that actually ‘trick’ your body to burn fat 24 hours a day, 7 days a week – even when you’re not working out.
Seems far-fetched? That’s what I though until Laval University in Quebec, Canada published research results about this type of exercising in the scientific journal Metabolism and proved that men who followed this type of protocol for 15 weeks lost nine times more fat than men who did 20 weeks of steady-state endurance training.

Click Here <——-========= For complete article and link to learn more about Jake Hunters program.

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Tabata Training – My new “thing”

Tabata Training

Tabata Training

Tabata Training – My new “thing”

Tabata Training

Tabata Training

Some additional TRX exercises to do Tabata with!

Calorie Drinking & Protein Consumption; Lose weight, stay active: 6 small changes can help keep the weight off

By ConsumerReportsHealth.org

Trying to reverse the 1-to-2-pounds-a-year weight gain that is the fate of the average middle-aged American? Overwhelmed at the thought of changing your lifestyle enough to reach a healthful weight?

Fortunately, there is an alternative approach to the drastic diet and exercise revisions that Americans find so difficult to embark on and sustain. The idea is to start with smaller, easier changes that will, at the very least, halt the weight-creep and give encouraging results.

“We find that people who make small changes will often lose a few pounds,” said James O. Hill, Ph.D., director of the Anschutz Health and Wellness Center at the University of Colorado at Denver. “Those who start with small changes often end up able to make more and bigger changes and lose more weight.”

Here are a half-dozen small changes you can make right now:

1. Stop drinking calories
In the late 1970s the average American consumed about 70 calories a day in the form of sugar-sweetened beverages. By 2000 we were guzzling an average of 190 calories. Numerous studies have left little doubt about the connection between increased consumption of sugar-sweetened drinks and the soaring rates of weight gain and obesity that occurred during that same time period……

2. Eat more protein
Remember when experts thought the high-protein, low-carb Atkins diet didn’t work and was dangerous? It’s been more than seven years since the first studies started overturning that idea. Low-carb, high-protein diets have proved surprisingly effective, especially in the short term. And it turns out that people who eat a higher proportion of their calories from protein end up consuming fewer calories overall…..

3. Eat more fiber
Fiber is the good guy of food. It may help protect against colon cancer and heart disease, and it is your weight-control friend. It slows digestion, helping you to feel fuller longer, and displaces other caloric foods. Best of all, it comes in fruits, vegetables, and whole grains that are loaded with beneficial vitamins and minerals…..

4. Lead yourself not into temptation
Can’t eat just one Dorito or chocolate kiss? That is no accident, as former Food and Drug Administration Commissioner David Kessler, M.D., documented in his book, “The End of Overeating” (Rodale, 2009). The food industry works hard to create high-calorie foods with the most addictive possible combination of intense flavor and “mouthfeel.”….

5. Add 2,000 steps a day
That’s 20 to 25 minutes of walking, covers about a mile, and will burn about 100 calories a day—enough, Hill said, to prevent gradual weight gain in most people.

“It doesn’t matter how you get there,” Hill said. “It can be all at once or spread out. Once you do get there, do more.”

6. Cut your screen time
“When we’re sitting, we are burning almost as few calories as we do when we’re sleeping,” said Marc T. Hamilton, Ph.D., a professor at the Pennington Biomedical Research Center in Baton Rouge, La. “Sitting too much is hazardous to your health in a different way than exercising too little.”…

For the additional details and full story, click here.

P90x – Update

Day 17 – Today was Shoulders / Arms + Ab Ripper X. Approx. 75 minutes of straight arse-kicking, sweat-inducing, fitness gold.

Bruce Lee &quot;Fury &amp; Focus&quot;

I purchased the perfect pushup paddles because my wrist would always start to hurt previously, when I would do pushups on my hands. In regards to this, I am in my 2nd week of the perfect pushup program and completed 80 pushups (decline, regular, close & wide) before P90x today.

I also did 3 hours of landscaping which leads to my current predicament of not wanting to get up off my recliner… I am tired!!! But it feels so good!