Take Control of What You Can Control


healthy living

What is it that motivates you in life, what is the fuel that makes you do the things you may not necessarily want to do? What are the thoughts that push you to fight through the muscle pain and go to the gym? Is it fear of failure? Is it addiction, is it dedication or the desire to becoming a better version of who you are today?

I guess it really depends on what aspect of life we look at. I do not feel the same regarding work as I do my daughters, and as for my fitness and healthy living journey I would say it’s a fine line between addiction and desire to feel better and healthy.

My motivation is partly vanity, I admit, but mostly the desire to feel good and to do everything I can now to add length to my life. Being able to move is probably something you may not think much about. What would you do if slowly over the years you began to weaken, your bones becoming more and more brittle, your movements more of a struggle or even so painful that you chose to limit them all together, reducing the rate of mobility further.

The worst thing we can do is give up on living healthy by sitting around and it begins with the little quiet thoughts of procrastination, I’ll do it tomorrow and honestly I’m the worst at that! If I say that for more than 2 days for many topics in my life there is a pretty good chance it’s not going to happen. So when people ask me why do you post and go to the gym every day? There are two reasons:

  1. I post my check-ins for accountability, I have friends that do the same thing and it’s a way of saying (I’m here guys).
  2. I know that if I skip more than 2 days there’s a good chance that will turn into a week, a month and the slow declining desire to move and eventually eat healthy all together. I know me!

A quick update, inspiration and hopeful motivation.  

Still Intermittent Fasting (18/6 or 20/4) and I’m pretty sure that will be something I have in my tool box of healthy living for the rest of my life and don’t see any reason to stop. Today I weighed in at 174 lbs. (79 kg) a new low for me. With my weight being measured from a scale and leveling off I’m looking into getting a body fat % reading done soon as a way of tracking my fat loss. My “diet” is not really something I am naming anymore, its just not important to me to label my food. I eat as many whole foods as I can, and try to limit processed foods and supplements as much as possible.

“The strength of a man’s virtue should not be measured by his special exertions, but by his habitual acts”. – Blaise Pascal

I hope to show by example in all areas of my life the possibilities that a positive mind can have in overcoming struggles in life. I hope my life represents power, gives hope and strength to the many people that are suffering and experiencing hardships in life.

We are all fighting something in life, you are not alone, don’t fight alone. I have someone that has been on my heart lately that is facing the fight of their life. Please stay positive, fight the little battles one at a time, never lose your smile and know that there are many people that care about you and that need you.

What if we All Gave A Little More Than We Thought We Had?


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There is so much pain in life, season after season. There are seasons of joy, peace and comfort and season of struggle, turmoil and pain. I’m learning to cherish so much more as I get older and at the same time see the pain all around more deeply.

Everywhere I turn there is destruction, hatred and terror. Even if I try to not watch the broadcasts, filter my internet, and spend less time on social media, there are my circle in life.

So many of my friends and family are struggling with their lives, relationships and family issues right now. It really discourages my heart to see so many people in my circle suffering knowing that I too have and not offer a hand.

I don’t have the power to promise forever or give security that I’ll always be in anyone’s life, but I can try my best to work on what’s in my heart and hope that it inspires change in those around me.

Too many people feel they have the power to change the world by force, the secret is we do have the power, However it’s not by force, wars or protests. It’s by being an example of love and respect and and having an open mind to things that are different than what we believe.

Think about it, have you ever changed something in your life for the better because you were forced to? It’s a much better outcome to feel your heart move and desire to change. 

I want my girls to know that I did my best, not just what had to be done. I want them to feel and see that we all have power to help improve our circles.

It begins with being open, honest, respectful and willing to change the things in our lives that build up walls and close off hearts.

I once believed with a deep seeded pride that I had the power to offer forever, to give security and that I could control my future. It breaks my heart today to see I have never been in control of anything other than my actions, beliefs and how I treat others.

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I want to give my forever to Jennifer; I know deep down she deserves it, unfortunately I don’t have that kind of power. I want to provide security that everything will be perfect in life for my girls, but it would be a lie. Everything is not going to be perfect, but it will be okay.

There will be loss, headache, and things that happen that we will never understand. We can choose to let it harden our hearts and build walls or open our hearts more to show love past the pain we feel and tear down the walls we put up out of fear for the pain we faced in the past.

I have felt the biggest heart breaking, soul changing experiences I could ever imagine. As many of us have, and I learned to love again, but not the same. I have felt loss of a loved one that I never thought I would make it through, and I’m still alive to celebrate their lives they had.

We have all seen some terrible things and been through some things that we just knew we wouldn’t make it though, and here we are to read this.

In the midst of the storm we often fail to see past the clouds; that doesn’t mean the sun is not there. It means our perspective is focused on the storm we are facing not what is on the other side. The choice is ours to allow our hearts to open or close and our walls to go up or come down when we get to the other side of the storms we face.

I would love to stand tall and proudly say I’m not afraid of anything, but I am. I’m afraid that my daughters will feel the pain I have felt in my life. I fear that I may not be able to offer what Jennifer needs due to the past heart breaks I have had. I fear that I will let my day after day life take over and not give my family the love they need before it’s too late.

The Flavor of the Day


Hello, I am Scott and I’m addicted to diets. Ok, now that I got that out if the way. I feel I may be a little more addicted to labeling and structure than diets. 

Tell me if this sounds familiar.

I had a Greek yogurt, a black coffee and an egg for breakfast. For lunch I had a salad with the perfect amount of grilled chicken. My mid day snack was a 1/2 A cup of almonds. When I got home from work I ate the entire kitchen and cleaned out the leftovers from the fridge“.. 

That’s what is referd to as a crash diet.. 

I am totally frustrated with the word “diet” and seeing that no matter which direction you turn there is something that is limited or with some diets completely off limits. I began Intermittent Fasting about a year ago, and still absolutely love it and do it daily, I do not consider that a diet. 

I began what’s called the “Keto diet” about 3 months ago and I really messed up in the first couple weeks making the adaptation period less than pleasurable. I finally reached what’s called Ketosis and that is where my fat loss took a huge change. I was dropping about 2 – 3 lbs a week without trying. It was very surprising to say the least. Quickly dropping body fat and increasing energy. You could say, “so what’s the problem” well, nothing, other than I wasn’t enjoying the limited food I was able to consume. I really missed fruit, as in the kind of missing that caused dreaming about bananas. 

So over the last few days I have started to look into other eating habits that may include fruit and I came across something that appealed to my love for healthy eating, it’s the Palio diet..  

Great Scott’s on another diet. Not so fast! 

No, I’m not starting it, for once in my life I’m not going to rely on so much structure and guidelines. I realized I have to put a label on it, and I have to label most things in my life now that I think about it. I crave structure and rules, guidelines and black and white thinking. 

Well, what if I didn’t follow a diet or a way of eating and took complete responsibility to not label my fitness or diet.

So what did no really eat today.

I fasted from 6pm last night until noon today (like most days) and lunch was at a fantastic local Mexican resteraunt of ours. I had a non-diet, non-keto lunch with my girlfriend for the first time in while and it was great. 

Fat loss is so simple, burn more calories than you consume and understand what Carbs, Fats and Proteins are only helps. So today I’m giving up on saying “diet” and taking responsibility and action for the way I eat. We complicate so many things by adding stipulations and in some cases unreasonable expectations on things in our lives. 

As I finish up my 5 mile walk before the gym I hope that if you are reading this and you began the Keto diet because of me please do not stop unless you want to. I do think that it has amazing benifts it’s just not something I desire to do long term.

Again, consistency is far more important than the diet you choose, the workout program you do or the gym you have a membership to. 

Find what works for you, and find internal motivation to be the best version of yourself that you can be. 

Pride is the Mask We Use to Cover Our Failures


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I see now that I have been so proud in my life that I was too proud to even admit it, let alone change my ways. How much in my life would have been different if pride wasn’t so prevalent in my life? It is all very clear now that what I have lost in my life may be partly my fault. Over the last few yeas I have allowed humility to take over and beginning to dismiss the boastful pride in my life.

“It was pride that changed angels into devils;
it is humility that makes men as angels”.
– Saint Augustine

I had so much pride in my life for the appearance of everything. I had pride for a broken marriage that appeared perfect from the outside, the image of a perfect life with two beautiful daughters, what appeared to be a successful job yet I financially struggled, had to have the nice cars to uphold the “I’m doing well” look. I was SO proud, and social media was a way to show off.

“The proud person always wants to do the right thing, the great thing. But because he wants to do it in his own strength, he is fighting not with man, but with God. God opposes the proud, but gives grace to the humble. Pride is pleasure arising from a man’s thinking too highly of himself”. ~ Google (pride)

Almost 3 years later I desire to connect with people more and things less; I live in a small 2 bedroom apartment but completely satisfied because its mine and I work hard to pay for it. I have an opportunity to love again and seeing that love can be so different than the image I gave so much power to. I have far more with far less than I ever have had and I see now I was nothing more than a prideful man with a beautiful smile and Instagram filter.

The truth about where I am today, I am right here where my heart meets my path into the future. I don’t really care to label so much, plan every detail, or live so far from the day I am in. I cherish the little things more, and the time we share that only we know about. I spent so much time in the future that I truly fail to remember much of the last 10 year other than the big things like vacations; even those are foggy in my mind.

“Things turn out best for the people
who make the best of the way things turn out”.
– Art Linkletter

Yes I do post quite often on many forms of social media however it’s from a different place in my heart. I am proud of my life and my accomplishments but only proud for what I have done not how it appears. I’m proud in my heart not from my mind and smile. I’m ashamed of the pride that has driven so much of my life, and yes I have more areas to shine a light into.

Admitting and shining a light on my pride only humbles my life further. I really wish I could take some things in life back, all I can do today is not repeat the past and live fully in the day.

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Long Term Consistency > Short Term Intensity


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I believe that what we desire is no secret at all; we all know what we truly desire, what we lack is to have purpose for the passions in life. How often do we just do things fully knowing that we are not satisfied with it? How often do we get up for a job we hate?

“The secret of success is consistency of purpose” – Benjamin Disraeli

What if I told you that our brain is wired to trick us into “justifying” doing something we are less than passionate for or things that we may even despise. Our brain has literately thousands of functions however one takes priority over all of them. That is to keep us safe and to see potential threats, the brain sees stress, any stress without judgments.

It will not differentiate one stress from another, so you go to that job daily even though you hate it because your brain knows it’s safe.

No change = safety for the brain and the brain love to feel safe!

Finding what your passionate about and courageously chasing it goes against what the brain says is safe, so the brain (being smart) sets little road blocks up to sabotage your success. It comes in the form of micro thoughts or hesitation.. In that millisecond thought “what if” you have already set in motion the degradation of being successful at the task you are about to face.

I fail at this all the time, but I’m learning to stop the little “what if” thoughts and just think to myself “why not” and push to get out of my ruts. This is where consistency comes in, consistency trains the brain that the particular stress is acceptable and safe.

When I started lifting I failed to push myself, not because I didn’t desire results but because my brain was attempting to save my body from harm. Now when I skip a day of lifting I desire to get back in the gym the next day for sure. My brain doesn’t fight me; consistency has told my brain it’s safe.

This can apply to almost all areas of life, being consistent at anything is the only way to improve and believing it’s ok to fail, taking breaks and getting back into whatever it is that you are passionate about is a success, quitting is a failure.

That is why so many diets fail, it’s not because we don’t want to lose the weight. It’s our brain seeing the diet as a stress or threat and slowly over time justifying that one cheat meal that turns into a skipped day, that you will eventually let a week pass by and at that point the brain rewords you with a little pat on the back for the danger you avoided.

Consistency will re-train the brain and trick it into thinking that the “stress” of the diet or task is safe and acceptable to give energy to.