Wednesday, June 30, 2010

Second Step

I've just completed the second step of eighteen in the Transformation challenge. This assignment dealt with developing a balanced exercise that is reasonable and able to easily fit into my lifestyle on a weekly basis.

I'm doing aerobic exercises on Tuesdays, Thursdays, and Saturdays for about 20 minutes each. I'll also be doing strength training with weights on Mondays, Wednesdays, and Fridays for around 40 minutes each day.

Note....that is only three hours a week. It pretty much destroys any excuse about not having time to exercise.

Saturday, June 26, 2010

Day 6

It really doesn't matter what you do for cardio as long as you're moving.

Thursday, June 24, 2010

Looking Forward

Yesterday, I wrote about what is going on with me now. It's part of the process of developing goals. I can't really think about where you want to go unless you have an idea of where you are starting. I see this in a lot of people (myself included) where goals are set without bothering to take stock of where one is at, why, and just how to get to the end result. Without knowing the starting point, most of us end up wandering around in a big circle time and time again...until we give up the goal altogether.

So, first I answered questions about where I am starting. Now I answer questions about where I want to end up in 18 weeks.

Heart and Soul

Looking forward, 18 weeks from now, three changes I will have made that show I’m more aligned with what’s important to me at a heart and soul level are:

Healthy living will be a natural part of my life.

I will have the energy to enjoy each day.

I will feel good about myself and be able to share that with those I love.


Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I’ll be experiencing are:

Confident of having control over my body.

Excited about the improvements and eager to continue.

Inspired to encourage others to seek transformations.


Three new patterns of thinking or beliefs which expand my ability to make healthy changes for the better will be:

My results will speak for my intent.

I will greet the day with enthusiasm.

I'll prove one is never too old or too out of shape to change.


Three objectively verifiable statements which will describe the new and improved condition of my body 18 weeks from now are:

Within 18 weeks, I will be under 180 lbs.

My body fat percentage will be in the low twenties.

I will tuck my shirt into my pants.

Wednesday, June 23, 2010

Self-Assessment and Awareness

The Transformation Challenge is not your ordinary diet and exercise program. In just about every other program out there, the impression is 'follow the plan and you will get results' these foods, don't eat those, do these exercises on these days and, voila, you'll have a ripped body in no time at all.

It's all about the outside. That's good to a point because, let's face it, everybody wants to look strong and healthy. Yet, if my experience and profession have taught me anything, it's that the way we think...the way we view ourselves and the world at the core of everything we do or attempt. Transformation utilizes that principle in providing 18 assignments that are geared to really taking a look at oneself. The assignments are not easy (if one is honest in doing them). The first one, and my answers, are below.

Heart and Soul

Having looked inward to do some soul-searching, three heartfelt reasons for making the decision to transform my health and life are:

I'm tired all the time. I want to live my days instead of just letting the pass one at a time.

I want to set an example for my wife, so that we can both enjoy our lives for a long time.

I do not like the way I feel in my own body. It seems that I am always slightly sick.


In recent days and weeks, the three most predominant inner feelings I have been experiencing are:

Fear about my physical condition and the potential for heart attack, stroke, and diabetes.

Ashamed of my condition.

Anger at myself for not doing anything to improve.


Three patterns of thinking or beliefs which may have limited my ability to change in the past are:

I'm too old.

I'm too busy.

I'm too tired.


Three objectively verifiable statements which reflect my physical condition right now are:

My weight, first thing in the morning, I've eaten, is 208 lbs.

My body fat is 42 %. My mid-section measurement at the widest point is 48 inches.

My present physical condition is evident in my before photo.

This is where I am now. Tomorrow, I'll answer the questions of where I want to be.

Tuesday, June 22, 2010

I Really Mean It This Time

Really. No foolin'. I don't know what happened the last time I tried to do the challenge. Well...yeah...I guess I do....I just gave up. It was too hard. I didn't have time. I'm too old so what's the point.

All excuses.

Oh, I wanted to transform. I talked about it. I wrote about it. The interesting thing though is that all that talking and writing didn't get me anywhere. Go figure.

Anyway; here I am again. The photos are taken. The first assignment is completed. I've two days under my looooong belt with a mantra in my it, do it, no excuses this time.

Thursday, June 17, 2010

Thank You Mother Nature

There were three more pickup loads just like this, all sawed up nicely and taken over to the local forestry disposal site. Not the way I anticipated starting off my vacation, but I suppose it would have been worse to come home to broken trees all over my house.

Sunday, June 13, 2010


No...not that kind....this

I've come to a conclusion about why my attempts at losing weight and getting fit seem to fizzle out all the time. It's mainly because I'm adding things, like diet and exercise, to my lifestyle...but not really changing all the stuff in my life which caused the need in the first place. To put it simply, what I have been doing isn't working because the way I live isn't working; at least as far as fitness is concerned. I can lose weight..sure. I can exercise...big deal. Nothing changes because nothing has changed.

What I'm getting at is that I need to transform how I live rather than just fiddle and tweak here and there. I need to alter pretty much everything I do around food. I need to clarify in my mind exactly why I want what I want and what I am willing to do....and...more importantly...what I am willing to no longer do.

And who knows....perhaps it's not too late to at last become a real transformer.

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Tuesday, June 01, 2010

Turkey Burgers

It's what's for dinner. Ground white turkey meat. High in protein, hardly any fat, and very tasty when cooked on a grill with mesquite wood. The best thing....I have leftovers for a couple of lunches later in the week.

Before Photos

Doing it a bit differently.