My dad use to always say, “Money talks, BS walks”. In other words, actions and work speak louder than any words. So how about some pictures?
Ok, I promised Candace I wasn’t going to go all “Joel Olsteen” in this blog so I will just say that if you are reading this blog then you are smart enough to know what your future is IF you don’t take care of yourself. In 50 years you 30 years you can’t, “Oh, I didn’t know that Ding Dongs and Ho-Ho’s were bad for me”.
But I didn’t promise Candace that I wouldn’t post some cool motivational videos. So view the videos below and enjoy!
“Our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure, beyond measure.”
“Why don’t you stand up and fight this guy HARD, that was beautiful!”
Make friends with pain and you will never be alone!!
This is a tough one for me, not because I don’t have a plan but because I found that my body reacts very differently to different types of “routines”. You probably notice that I put “routines” in quotations and that is definitely by design. I am a firm believer that every workout should be different and challenge the body and the mind in different ways. For me, Cardio is KING!!! I get my best results by going hard on Cardio. I find that I lose weight quicker, my blood work is better and that I feel better. I wish I had some explanation but it just works for me. You will need to listen to your body and see what works for YOU!!
What do my workouts look like? Nothing Mind Blowing, Just A Lot of Work!!! My Mondays-Wednesdays-Fridays are dedicated to Cardio. I rotate between a few different routines.
1) Treadmill – for Distance
2) Treadmill – for Distance; Row Machine – for Distance
3)Treadmill – for Distance; Row Machine – for Distance; Spin Bike – for Distance
4)Wind Sprints on the Mountain – 4 rounds of 400 yards; 10 Arrows between rounds
All of my routines are distance based not time based. The reason I like the distance based is that it best emulates a back-country adventure. You are either back at your truck or you are not.
You might have also noticed that I don’t do the elliptical machine, for me I just don’t get my heart rate in the zones I need it to be. I personally think it is because the elliptical force that is generated by the machine. In other words the faster you go the less work you are actually doing. If you question it next time you are on the elliptical, jump off and see if the machine stops.
Do me the favor, next time you go to the gym look around. How many people are really working out and how many are just socializing? When I go to the gym I am there to get something done. I am not there to chit-chat. I am not trying to be rude I just talk to people all day and the last thing I want to do is talk about the latest episode of “Jersey Shore”. I think one of the keys to my success is that I take 45 seconds between sets while lifting weight, it helps keep me in the zone, keeps me focused and it helps develops a sense of urgency.
My Tuesdays and Thursdays are reserved for old-school Push-Pull Compound Movements.
1)Dumbbell Bench Press
2)Barbell Shoulder Press
3)Machine Triceps Extensions
4)Dumbbell Lateral Raises
6)Include Dumbbell Press
1)Dumbbell Bent Rows
3)Curl Barbell Curls
6)Barbell Bent Rows
Again nothing mind blowing. I try to keep my total sets between 15-21 sets for the entire workout and I try to get anywhere from 4-10 reps out of each set. I also usually run a mile as a quick warm-up before I start my weight workout.
If there is anything that has been reinforced over the last 6 months it is that I need to just get out and move or as they say “Do work”. It doesn’t matter if you can run 100 yards or a 100 miles you need to start somewhere, just get started.
I personally think that we make this WAY TOO HARD!!! Protein is king, Processed Carbs are the Devil and fill up with veggies. Pretty simple right? Also, it is all about burning more than you take in, again pretty simple. I had to count calories at first because I had NO CONCEPT of what a true portion was. Whatever you do don’t over think your meals, it isn’t rocket science, you know what is good for you and what isn’t good for you.
In a perfect world we could get all of our nutrition from the food we eat but do to farming practices, time constraints, family obligations and sometimes costs it is very difficult to have a diet that we consider to be complete. IMO, this is where supplementation comes into play. We need to fill in the gaps, some of those gaps may be large and some maybe small but if we are going to ask our bodies to “do work” we need to have as strong a nutritional base as possible.
Over the last 6 months I have been using Wilderness Athlete Products as my secret weapon. You guys know that I am going to tell you like it is, I use WA products because I believe in them as a company and lets face it, the supplement industry is non-regulated so you better do your due diligence when in comes to supplementation products. I take their Protein Shakes, Meal Replacement Shakes and there multi-vitamin.
In theory, I could probably substitute these supplements with “real food” but I like the convenience of supplements. I also thing that it gives you a little mental boost by affirming the fact that you are being proactive with your diet and you are filling in all the gaps.
Whatever you choose make sure it is from a proven company that you can trust.
I use Dailymile.com as a way of documenting my progress, I am not sure if anybody cares but I post my mileage for four basic reasons; 1) It helps me track my total running distance over a given time span 2) People really notice and any encouragement that I get is awesome 3) if you skip a few workouts people will “call you out” and get you back on track 4)and hopefully I can help inspire someone to start moving.
I also think one of the most over looked resources is our health-care professionals. This is were things got serious for me. Up until this point in my life my health was something I really didn’t think about and I sure as hell didn’t take the time to have my blood tested for any anomalies. So, I went to the Doctor and asked to be given every test possible. I wanted to have set of lab results that I could measure and then improve on. I will admit that this was scary as hell. All my results were ok accept for my A1C, it was high. My Doctor wanted to put me on meds and I asked him to give me 3 months. I was determined to get my A1C down to an acceptable level without meds. He agreed and basically said that people always try to get things under control without meds and they all fail. I want to stress that he said that he said that my health was my resoponsiblity and that it was my decision but that I had an uphill battle. And let’s be honest I was just some dude off the street and he had no reason to believe that I was going to be any different.
So I went out and bought a glucose meter and I started testing my glucose levels twice a day. I found this to be a great tool because I could see first hand how food impacted my glucose levels. At first it was scary but after I figured it out it became a challenge to get my levels as “normal” as possible. While measure my levels I found that the average American is diabetic or per-diabetic, pretty scary stuff. Hopefully, by testing early I have gotten ahead of the curve. Anyway 6 months later by Dr. was impressed, basically said keep doing what I was doing and congratulations. I said thank you and that my battle has just started.
Staying Motivated and Handling Adversity
This was a tough one, anybody can do something a week or maybe two but to really make a lifestyle change takes commitment and a true sense of urgency. Like everybody I have had my lows where I felt like I wasn’t progressing enough or I wasn’t losing weight quickly enough or that I didn’t want to be “burdened” by always having to make the smart dietary choices. Yeah, it can be rough but three things have kept me focused; my family, knowledge and genetics.
First my family, As many of you know I have pretty much been a tumbleweed all of my life. I have traveled the world like a tumbleweed being blown in the hot desert winds of the Southwestern United States. I might get caught in a old rusty barbed wire fence for a little while but it is only temporary until I hit the road again. I had come to a point in my life where I had traveled the world, done things that people only dream about and I was ready to focus on things that really matter. Family. My niece, Adrianna was getting older and I wanted to be around to see her get old. During the early stage of my fitness challenge, Adrianna and I ran our first 5k together and we are going to make it a annual event. I also during the initial stages of my challenge I met my future wife. Candace is just a positive influence in all walks of life. I jokingly call her my “carrot” when she runs on the treadmill in front of me.
Regarding Knowledge. If you are reading this you are obviously smart enough to see the future. In that I mean, we are smart enough realize that if we don’t take care of ourselves NOW the only person that we can blame for our future health issues are ourselves. There is a point where we need to take responsibly for our health.
Genetics. My body and those of my ancestors was built to survive famine, dry conditions and maximize carbohydrates. Yeah it sucks but I am just waiting for the next famine or drought to hit the earth. Some people label my body as an Endomorph. As a result, I can pack on muscle mass quickly and I have a hard time losing bodyfat. I also have a genetic predisposition to have diabetes. Again these are the cards that I have been dealt, I have two options, Fight or Flight. I have chosen to FIGHT!!!
Along my journey there have been definite bumps in the road. There have been days when my body just doesn’t want to “get to work”, there have been days when I have made bad dietary choices, there have been days when my work schedule just hasn’t allowed me to “do the right thing”. So how have I handled these situations? I stop, take a deep breath and repeat my mantra below:
Have Focused Controlled Anger but Dwell on the Positive.
For me this means that it is ok to be angry at yourself for slipping but use that anger to light a fire that will bring failure to it’s knees and after you have used that anger to get you back on track remember how good it felt to take a stand for something you really believe in.
Staying Motivated and Handling Adversity isn’t always easy. You need to find out what keeps you on track, what lights your fire. It can be looking at a picture of your kids, looking at picture of a big bull that out ran you on a previous hunt or looking at videos on Youtube. Joe Paterno said, “Believe deep down in your heart that you’re destined to do great things.” Really think about what Joe Pa said. You should never doubt that if you live with PASSION in your life and you are completely committed to success then you will be successful
So where does this leave me? My battle has just started. BRING IT!!!!
Success is defined as getting up one more time than you have been knocked down.