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.

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. 

Long Term Consistency > Short Term Intensity


asdgasdgasdg

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.

My First Progress Picture 


A little nervous to post my progress pics but I really want to be real and transparent with my new healthy lifestyle. 

I hope this motivates others to find the answers to the millions of questions regarding health and fitness.

Just a few tips:

  • PLEASE do your research.
  • Find what works for you and be open with people that care and are willing to help with being accountable if you lack motivation.
  • Ask questions, watch YouTube videos, read articles and don’t let anything stop you. 

2 things I do and have researched. I can also give most of my credit to these as well. The 2 things I do are Intermittent Fasting and the Ketogenic lifestyle.

Today is All The Proof I Need 


This post is a little different than most of the other posts, this is both an emotional and physical post. I usually try to keep my relationship life and fitness life separate, but the more I try the harder it is. 

I had a great night last night on vacation with all the girls. It was full of adventure after adventure, sun, laughter and smiles. One stop after another and never lacking excitement. We were attacked by a turtle, took the long way many times, we were followed by a family of baby ducks and found a very nice Nikon waterproof camera (yes we kept it, don’t judge).

We got lost once or twice, fought over dinner and could not come to a mutual dinner idea, to top it off we even had a little accident at the end of the night with the garage door but in all our trip was a total success and I loved every minute we shared together and love to see what the future continually brings. 

This morning my heart is full and I feel my heart has met it’s match. I truly can’t in words explain the dynamic of what the 6 of us have. With all that said, here’s how my amazing night feels at the moment. 

Today I have one of the worst hangovers I have ever had. My head is killing me and I feel sick to my stomach. I am struggling to even drink water Let alone think, but here I am walking and writing.

At this point I bet you are thinking “what a looser for getting drunk on vacation with his children”. Here is my point, I didn’t have one drink at all. Not one sip of alcohol, but I did completely let go of my diet and the war on sugar for one day. 

Not only did I eat an average meal of carbs I had ice cream. I had a burger (with bun) fries and normal snacks throughout the day. A typical “American diet” and daily foods. The hangover I feel today is proof sugar is as poisonous as Alcohol. 

So as much as my heart is full of love for all the girls in my life my body hates me today for what I did yesterday. I feel off, not in keto at all and can see how easy it would be to let go of my diet and have that “hair of the dog” and let carbs take my bad feelings away. 

Life is such a strange journey full of so many overlapping dynamics, emotion, health, fitness and love are all equally as important as the other. If you allow any of them to be unbalanced the others may suffer; Yin and yang, ebb and flow.

My desire in life is to balance all areas of my life and overcome the natural temptation to focus on the easy things and let the hard tasks go. 

Update On The Keto Egg Fast


Day 1 on the keto egg fast.

Started out just like a regular day. I kept my Intermittent fasting schedule as well as incorporated the Keto Egg Fast.

Last meal was 6pm Sunday night, I slept so so. It may have been the anticipation of starting the keto egg fast.

I went to the gym on lunch as usual and did about 20 min of moderate cardio and weighted stretching for about 30 min.

Broke my fast with 4 eggs at 1pm today (Monday) and had another 4 eggs at 4pm and another 2 at dinner tonight at 6pm ending my eating window of 12pm – 6pm.

It’s now about 10pm and I really don’t feel great. I’m very full, not much desire to eat other than the craving for something more.

I’m really feeling the carb withdraw at the moment. So I’m going to post this update and head to bed and hope I feel better tomorrow.

Day two, here we go..

Nothing but Eggs You Say.. 


 

I have recently stumbled onto this funny sounding fasting program called the Keto Egg Fast.

Well, I love eggs, eat a keto diet already so you have my attention.

I went to YouTube to start my research about a week ago and had some great conversation with a couple other bloggers I follow.

I am preparing to begin the egg fast until Thursday (4 days). I feel unless I try it I really don’t have an opinion on it, as for most areas of my life; I have to give it a try.

Beginning Monday (July 24th) until Thursday (July 27th) I will eat nothing but eggs in hopes to get some real life results and see what happens.

Eggs are technically the perfect macro for Keto, high fat, moderate Protein and no Carbs.

(Google)

“Basically on an egg fast you are consuming eggs, butter (or other pure and healthy fat like olive oil or coconut oil), and cheese, with a few exceptions for low carb condiments like hot sauce, mustard, etc. The egg fast ratio is to eat 1 Tbsp fat for each egg consumed and up to 1 oz cheese for each egg consumed”.

I will document my progress, weight and how I feel along the way.

Let the eggs sizzle!!

How I Feel on The Inside is Reflected Outward


real

The War on Sugar has taken a much more personal attack in my life and the more I study the short and long-term affects of sugar consumption is clearly proving that America is out of control. it can be linked to Obesity, Heart Disease, Diabetes, and Cancer. It is truly not as harmless as we wish it was.  Fully knowing the addictive properties of sugar the food industry is becoming great at hiding it in tons of other names. Due to some recent changes in my family it is being mostly removed from our homes.

Fitness and a healthy lifestyle has always been a priority in my life and as I get older it only reinforces my desire to live better. We only get one body, one shot at living and one of my biggest fears is to be bed ridden or not mobile enough to get around and enjoy the outdoors. I want to live for as long as I can, not in fear of death but fear of not living.

“Happiness lies in the joy of achievement and the thrill of creative effort”. – Franklin D. Roosevelt

Joy is a choice of perspective and having something to look forward to is very important. Setting up small goals to achieve has fueled my determination to reach for more. Not out of discontentment or never being satisfied; out of the desire to continually reach areas that were unobtainable a month ago, or a year ago.

I love this quote; I have been called so many things in my life regarding fitness, from crazy, narcissistic, obsessed to letting it consume my life.

“Excellence is the result of caring more than others think is wise,
risking more than others think is safe,
dreaming more than others think is practical,
and expecting more than others think is possible”.
– Anonymous

Well, here I am gathering my goals like gemstones on the beach while others sit and watch goal after goal sink away out of sight. So who is the crazy one?

Where am I today?

I am still doing intermittent fasting and have drifted into a more consistent 18/6 (fasting/eating) and also fell in love with the Ketogenic lifestyle. It fits how I like to eat and I have adapted well to it. I am holding at 180 lbs. (81 kg.) and feeling great, I am also losing body fat consistently. I haven’t posted any updated pictures of my progress in a while and thanks to another blogger that I follow (gingerkaratekid) here are a couple of updates.

Screenshot_20170710-134704Screenshot_20170711-063351

 

 

 

 

 

 

 

 

I am getting more and more comfortable with my body and to me that is important. I do not like the feeling of being shirtless at the beach out of self-consciousness about my belly fat and how I let myself go.

In my mind the outward body is a representation of how we feel inside, when I’m depressed I show it on the outside by shrinking, and not standing tall, and that is only the beginning. It ripples into my eating habits and my fitness becomes non-existent.

How I feel on the inside is directly linked to how I look, and today I feel amazing on the inside and really desire spreading this to the people around me and my loved ones.

I am choosing to take action now, and offering anyone that would like help to just ask. I’m not going to force my lifestyle more than my blog posts, it is a choice you must make in your life.

If you’re not prepared to be successful you’re allowing yourself room to fail


Well, the test results are in. 

About 2 weeks ago I started a test to see how my body responds to things like carbs, fats and sugar (also carbs). 

4 weeks ago I began to lower my carb intake to about 30g a day, into what’s called a ketogenic diet (moderate Protien, high fats and very low carbs)

My body loved it!!

I had more energy, less lethargic morning feeling (even without coffee) most importantly it is how I like to eat. 

At the end of 3 weeks I hit a Plateau with my weight loss so I did a little more research to see what others did in that situation.

A 48 hour water fast was recommended so from 8pm Sunday until 8pm on Tuesday I water fasted. (Nothing but water, coffee and tea for 48 hours)

The results were amazing

I dropped water weight and belly fat very quickly and reached the 170s. 

I also felt amazing, with one exception; my body needed food. Everything I have read said “most importantly, listen to your body“. 

Mentality, I could have went another 24 hours, but my muscles were hungry. 

The last 3 days I have went back to a healthy diet (without monitoring my carb intake whatsoever) and I’m back up to 186 lbs (83 kg) so I’m shocking my body with a quick 24 hour fast and incorporating the ketogenic diet back into my life. 

So far I have learned that I eat too many carbs for the amount of activity I do. 

A proud moment yesterday 

Yesterday Jen and I spent the day in South Haven and for the first time in quite a few years I didn’t feel insecure with my shirt off. To me that is one of the reasons I want to continue this journey with fitness. Sure call it vanity, but are you secure in your skin and in a bathing suit? 

If not, you are the only one that can change that. 

As for me, I want a long healthy life. No nothing I do will guarantee I won’t end up with cancer or any of the other life threatening diseases out there. However if and when I do, I want the strength and mental ability to fight like I have been fighting for my fitness.

Build Others Up With Words Of Encouragement


dsfgdfg

I really wanted to pour my heart into this and let my readers know a few things about me. I am sure I’m not alone in some of the feelings in this and hope you will understand.

I want you to understand something; calling a skinny person skinny is just as bad as calling a fat person fat!

No I am not fat, technically I am overweight (its true) and due to my height and that I flex and suck it in if I am around people I look more “in shape” than I am. Yes, you read that right; I hold my abs and chest tight if I am around people. All day if need be! I have done it for so long I don’t even think about it. One good outcome is I have a great six-Pac under a little fat just waiting to be seen and my core is very strong.

Why would you do that Scott” Well, it’s because I am not fully happy with my belly fat and my current look. I am what you can call skinny fat. (That is a real thing as well)

Telling someone “you need to eat” when they are a skinny person is the exact same thing as saying you “you can skip a meal” to an overweight person. So it’s just best to not say anything and just learn to support people in the goals they have.

Sting bean, skinny red, you need to eat a cheeseburger, doesn’t your mom feed you, I better put a brick on your head so you gain some weight. These were just a few of the things I heard growing up and I HATED it. To this day I do not like my skinny legs and arms.

Yes this is kind of a rant, but it’s frustrating to do hundreds of hours of research and years of trial and error to modify my goals to have someone that has not researched give me advice or call me crazy for trying to do something about a part of my life the (I) am not happy with.

Please, PLEASE do your own research.

I really want to inspire other and show them that if you are unhappy with a part of your life that you are only a couple of steps away from changing it; all you have to do is start and want to change.

This is my journey and your words can inspire or discourage, they can motivate or destroy all motivation. I am not looking for a health coach; I’m learning how I learn best, by trial and error, failure and success and research. I have never been one to follow the crowd or just to take your word for it; I want to see for myself, i desire to understand why. Yes I was that kid, “but why” was and is one of my favorite questions.

For all that support me thank you SO much and for those who have an opinion (especially if you do not work out and diet) please just support myself and others with words of inspiration and motivation.

We are all on our own journey; learn to embrace the differences we have and accept that we all have something about our lives that we do not like.