Yes, Today I eat Healthy..Wait, I smell Pizza


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Hello Real Life War on Sugar, it’s time for a fitness update.

I am still keeping a fairly consistent 80%-90% of the time IF schedule and continuing my cardio/workout routine. I have noticed a few things that are worth talking about.

Weight  – I weigh myself fasted daily as soon as I get up just to see the results over time and I have been 187 lbs.(85 kg) for some time now and no longer use the weight for anything other than charting. I use the best tool I have found, the mirror and set my desire to see less fat in areas over time. One thing I wish I would have done is more measurements of my body just to see the actual number of the changes I see.

Strength – I have gained considerable strength over the last month or so. I have increased both my reps and set on a weekly basis and can now push to squeeze a little more out of every workout. I have also learned that there are certain areas on our body’s that will naturally (or genetically) take over, adapt and grow quicker than some of the others. These areas are the areas they seem to be ones I work out the least by choice, trying to focus on the areas that are not growing as quickly. For instance my biceps are growing very quickly as well as my Lats, my calves and Traps on the other hand are not. So I set my workouts to focus more on the weak areas.

Diet – Grrrr, diet is everything and I love food! I enjoy a drink from time to time too and this is why I will not have a visible 6 Pack by beach day. I have a nice 4 but the bottom 2 are a pain and just is not quite here and this is the trade-off for loving food.  The struggle is real with the diet.

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I’m still heading in the right direction and still believe in (IF) Intermittent Fasting, so the War on Sugar continues or I should say the War on my diet continues. For me the battle is in the kitchen and not so much with sugar. My progress has very little to do with the actual gym, workouts I do or don’t do or the weight I lift, my nutrition choices are my struggle.

“Change happens when the pain of staying the same is greater than the pain of change.” ― Tony Robbins

This can be related to almost any topic in life.From relationships to fitness when you want to change more than you want to stay the same, you will change. The effort and desire is completely a choice.

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Today is a Good day to Have A Good Day


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Trying to live life in the “now” can be a struggle, not living in yesterday, not looking into tomorrow but living right now.

We meet thousands of people who don’t connect with us and then you meet that one special person, and your life is changed. Sometimes we meet people accidentally, and then they become a huge part of our life. Anyone can make you happy by doing something special but only someone special can make you happy without doing anything. These are the people we need to focus our time, energy and to show our appreciation for. I have the unplanned chance to have meet such a wonderful person and let our lives crash into one another.

Sometimes we get in our own way and we become our own obstacles. Times in our lives such as this are when its important to have the power to step back from the day to day and look at what is important, whats truly important. I struggle with getting so focused on “dreams” that I can lose track of the important things today.  This is me stepping back and looking at today.

Today I am healthy.

Today I am complete

Today I have the opportunity to give 100% to everything and everyone in my life.

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What a life I have been given… I’m happy to be where I am and today I will not get in my own way and fail to see what today can offer. Love the people in your life, they are not in your life by chance or luck. I believe they are placed in our path as we learn to live our lives as help, some as friends, some as love, some will teach us lessons we would have missed without their perspectives on life, but all can be important if you allow your life  to crash with theirs.

What is Your Value, is it Less Than What You are Worth?


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Life is a series of lessons, some we learn from and can move past, some can change who we become and some change the path of our futures. I have found in most cases the “lesson” itself is not where the learning occurs. Its the time after the lesson that we truly learn, its in how we get up after we fall, how we respond to those around us and how or in some cases “if” we move on that makes the lesson positive or negative.

I’m at a point in my life where I see my value, and not based off of how others think of me or treat me. I can now tell myself “I have what I need and I am fully equipped to control my happiness”. So if you are in my life I want it to be by choice not out of habit, necessity or obligation. Do not feel sorry for the things that have happened to me in my life, I can see the silver lining in so many tragic events and they have made me who I am today. I wouldn’t give that up for anything in the world.

Through the struggles I have faced I found myself, and If you chose to be a part of my life you are also free to leave at any time. I am not saying this with malice in my heart or as a threat, I want to allow freedom in choices as my friends, family and loved ones.

Love allows your beloved the freedom to be unlike you.
Attachment asks for conformity to your needs and desires.
Love imposes no demands.
Attachment expresses an overwhelming demand – “Make me feel whole.”
Love expands beyond the limits of two people.
Attachment tries to exclude everything but two people.
– Deepak Chopra

By finding my self-worth it has encouraged a feeling of confidence that have not felt and is also incredibly freeing. If I treat others how I wish to be treated, with kindness, empathy, honesty and respect and they fail to reciprocate on a regular basis that has nothing to do with me but everything to do with them. The same is true for those who can reciprocate, and those are the people I choose to keep in my life.

At the age of 36 I can finally say I’m happy with myself. I’m not content staying where I am, there’s always room to grow. I am at a place I have never been in my life and it feels amazing.

Everything is a Choice


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Every action in life has an equal reaction, every choice (good or bad) has a consequence. Even something as simple as diet and exercise can change the outcome of your life.

I found my routine, find what works for you but be honest about a few things.

  1. can you sustain it for a long period of time (not eating to lose weight)
  2. does it truly inspire healthy living (taking medications to lose weight)
  3. learn to incorporate it into the life YOU want (if  YOU want to change you will)

I found something that finally fits my lifestyle, promotes muscle growth and a huge increase in fat loss and encourages healthy living for the future and the best part is its easy enough anyone can do it.

Monday- Friday my (minimum) IF (intermittent fasting) of 16/8 and Saturday and Sunday off but I try to get at least a 12/12 IF split in.

I have pretty much been eating exactly the same foods as before I began my IF up until the last 2 weeks, and this is where I noticed the biggest difference, once again proving it’s mostly diet that impacts our results.

Last week, I got into a perfect routine, I meal prepped on Sunday (Chicken, rice and Broccoli) for lunch (11AM fast Break Meal) for all 5 days, also eating healthy snacks throughout the day to help maintain the normal hunger feelings and a healthy dinner with my girls.

No skipping meals, hitting about 2500-3000 calories, eating minimal fast-food and portion moderation what I did eat, nothing a normal working person couldn’t do. I did eat very much a normal diet over the weekend including eggs, toast and a ton of bacon with all of the girls, you have to live too.

I totally expected to have a little weight gain this morning due to the high amounts of salt, carbs, fats and sugars. Nope, still on a steady decline of about 1-2 lbs. a week weighing in at 187.8 lbs. (85 kg) my new average weight is remaining in the high 180’s.

Now that I have my IF in order, it’s almost second nature and minimal effort; I have been looking into Carb cycling for my meals. I’m not sure yet if I’m going to get into this so I won’t talk much about it yet. I’m not in a hurry to reach a goal, just good overall health.

So this week I’m weighing the pros and cons of Carb cycling and seeing how much time and effort it takes.

At the age of 36 I’m stronger, faster and in better shape than my early 20’s. That feels good to know I have a system down that will help staying strong and healthy as I approach my 40’s. I’m beginning to think of life as debt, if you stay on top of payments, do not use more than you have and maintain a good “credit score” health should become a normal routine in living.

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“If we don’t change, we don’t grow. If we don’t grow, we aren’t really living”. – Gail Sheehy

I don’t want to get too far into unhealthy living that it takes a “health scare” to get me back on track. I want to grow old with my girls, enjoy grandchildren one day and have the stamina and desire to actually have a fun time with all of them as opposed to being the grandpa that has the “come sit on my lap” attitude, because I’m too tired or out of shape to do anything else.What I’m doing today is making a choice that will affect my future permanently.

You Are Not Broken


 

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I can remember when I was younger I viewed my self-worth by how people responded to me. If they like me, laugh at my jokes or interacted with me it was because I was worth it. At the same time, if they didn’t it was because I was not worth it, allowing others to control the power of how I perceive myself.

I never put any of this together until much later in life that some people simply do not click no matter how much you try. So I have gone through most of my life not feeling real confident in my own ability’s and gifts. This followed me into adulthood as I began to become great at working things out by charm and talking my way out of situations, in compensate for my lack of confidence.

Learning to say the right things at the right time and in some cases a little luck began to get me through. It wasn’t until I had to stand alone and remove myself from everyone around who I needed as comfort to me that I began to see how much I had to offer.

Today at the age of 36, I’m learning confidence comes from failing and trying again; learning from what didn’t work and having the mental strength and heart to stand up when you just want to curl up and die. Seeing that what everyone else thinks has nothing to do with me, but everything to do with them. I am not saying not to listen to positive criticism, I’m saying to actually listen, and change accordingly.

What I am about to say I have needed to say for a long time.

I learned so much about what not to do in life and focused everything I had on not doing what didn’t work that I totally disregarded the things in life I learned that did work. The best example is my past relationship with my ex. I will not call it a failure; It simply was a time in my life that I learned so many lessons about what not to do and never looked at what to do. In all honesty we should have separated much sooner, however due to many unhealthy traits we continued our battle.

2 years later I can stand and take credit for my parts I failed to learn. Now I see what a healthy relationship should be, so in a way I’m thankful for the opportunity to stand on my own and learn who I am and what I am capable of.

I learned to be great at hiding over the years so finding myself took a walk that lasted many months and cover close to 2000 miles. After I found the boy who had been forgotten I found a love that complements who I am as well as allows me to continue to grow.

I know you are struggling today and trying to make sense of one of the hardest struggles in life. I can tell you from being on the other side that it won’t be easy but it will be worth it. Stay focused on all the positives, pray often, love the people in your life, and most importantly love yourself enough to get up every morning and do it again. You are worth loving.