An Important Week — Follow-up #39


vaca 2014 zuma panorama 6 months! Tuesday 04/08/2014 — 219lbs. **I woke up a little late because it was raining I was going to skip my jog, but it was 50 degrees and it was only misting when I finally got out of bed.  I just couldn’t let this kind of a morning go by, so I went to the track and jogged 2 miles in 27:54 and did 4 100 yard sprints over 1/2 mile.  At the gym I had another great shoulder and arm workout.  Because I was late I decreased by rest time between supersets to almost none, and increased the weights.  I even managed to sneak in 2 minutes of rope skipping before the clock forced me to hit the showers. *Diet right on the money.

Wednesday 04/09/2014 — 219bs  **1 mile jog 12:17 no other endurance work because it is leg day at the gym.  **Had a great leg and ab workout.  **Diet right on the money. 

Thursday 04/10/2014 — 219lbs **2 mile jog this morning 27:04 and 4 100 yard sprints over 1/2 mile.   **I had a great chest and back workout at the gym.   ** 1 minutes of rope skipping post workout.  Still need to bring my own skip rope into the gym, really don’t care for the light speed rope.  My legs were shot from yesterday’s leg workout combined w/this morning’s jog and chest/back workout, but I still managed 1 minute. **Diet right on the money.

Friday 004/11/2014 — 217lbs *** It was a great morning to jog, almost 60 degrees up here in the hell that is NEPA. Got in  2 miles in 25:12, then did 4 100 yard sprints over a 1/2 mile.   **Shoulders and arms at the gym and I had another great workout and skipped rope for 2 minutes post workout.**Diet right on the money.

Saturday 04/12/2014 — 217lbs.   **1 mile jog, 11:55, before heading for the gym.  **LEG day and abs at the gym. LEG DAY and abs, it was another great workout.  **Diet right on the money!

Sunday 04/13/2014 — 216lbs. **A perfect morning, almost 60 degrees out.  Did 4 mile jog 55:56 followed by 8 100 yard sprints over 1 mile for a total of 5 miles on endurance work.  

 

 

  It has been since before my relapse that I was able to get that much endurance work in.  Only managed 1 minute of rope skipping, after a great leg workout yesterday and the distance today, legs were kind of shot. **Diet right on the money.

Monday 04/14/2014 — 215lbs.** 2 mile jog – 24:01  followed by 4 1oo yard sprints over 1/2 mile.  **Another great chest and back workout at the gym. **After the weights only managed 1 minute of rope skipping, with all the endurance work I have to build up the rope skipping.  **Feeling fantastic and for the first time in awhile feeling fit.    ** Diet right on the money. 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #38


vaca 2014 zuma panorama 6 months! Tuesday 04/01/2014 — 225lbs. Had a great workout, the best since I had the upper respiratory tract infection.  Weights were all good and moved from exercise to exercise with little rest. I felt fantastic!   No stationary bike, I am hoping that if the lows stay above freezing to return to jogging prior to going to the gym tomorrow. *Diet right on the money.

Wednesday 04/02/2014 — 223lbs  **1 mile jog this morning, just me and the bats at the track, and then hit the gym for a great leg and ab workout.  Feeling fantastic, although my weight is still over 220, my clothes are fitting better, and I feel fantastic.  It isn’t all about the numbers on the scale. **Diet right on the money. 

Thursday 04/03/2014 — 223lbs **2 mile jog this morning, I still need to get up a little earlier because I want to jog 2.5-3 miles and get in between 2 and 4 100 yard sprints.  **I had a great chest and back workout at the gym.  I had to shave off 5 sets of chest and 5 sets of back because jogging eats into my time, but no worries, I am still keeping my combination of high volume and high intensity up, instead of 40 sets of chest/back I do 30 sets, but I increased the weights.  ** 2 minutes of rope skipping post workout, time to build up to 5, 7, 9, 11 and then 15 minutes, also I need to bring my weighted rope into the gym, I don’t care for the light weight ropes that are available.  ** I’m feeling fantastic, although my weight is starting to hold steady, my pants size is dropping and suits that didn’t fit 2 weeks ago are starting to fit, as well as my athletic fit dress shirts.  **Diet right on the money.

Friday 004/04/2014 — 221lbs *** Jogged 2 miles, then did 2 100 yard sprints over a 1/4 mile.  I need to wake up just a little earlier to get a little more distance and at least 1 more lap of sprints.  **Shoulders and arms at the gym and I had another great workout.  I was moving between each superset with very little rest and increased all the weights.  I felt fantastic after my workout, it never amazes me that when the weather turns and I can jog outside in the morning, it influences my entire day.  **Diet right on the money.

Saturday 04/05/2014 — 219lbs.   **Interval goal of 75lbs gone reached this morning.   Another 9 pounds to final goal of 210, which I have decided will be my final goal.  **Ran an easy mile today before heading for the gym.  **LEG day and abs at the gym.  Because of jogging now, I have had to decrease my sets by 5 on thighs and 5 on calves, so only doing 30 sets total.  I increased both the weight and the speed of the workout.  It was another great workout.  **Diet right on the money!

Sunday 04/06/2014 — 219lbs. **A little on the chilly side this morning, but I didn’t let that stop me from getting outside for my workout today.  Did a 3 mile jog, in the non-landspeed record setting time of 43:24, and then I did 4 100 yard sprints over 1/2 mile and then 1 minute of rope skipping.  **Diet right on the money.

Monday 04/07/2014 — 219lbs.** 2 mile jog – 27:19 followed by 2 1oo yard sprints over 1/4 mile.  **I had a great chest and back workout at the gym.  My total sets are now 30 15 chest, 15 back and I completed the workout in about 40 minutes. **After the weights 3 minutes of rope skipping.    ** Diet right on the money. 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #37


vaca 2014 zuma panorama 6 months! Tuesday 03/25/2014 — 220lbs. A pretty good workout, still recovering for this respiratory tract infection, it is almost gone, but still in the lungs a little, so makes breathing difficult when I am exerting myself with the weights.  Managed 3.3 on the stationary bike  and a few minutes in the sauna!   *Diet right on the money.

Wednesday 03/26/2014 — 220lbs  **While at rest I feel great, there is still a little bit of this infection in the lungs. I had a good leg/ab workout, still only doing partial workout, hoping to be back to full workout tomorrow, but I will play it by ear.  Skipped rope for about 2 minutes.  **Diet right on the money. 

Thursday 03/27/2014 — 220lbs **Had a pretty good chest/back workout and did about 2.3 miles on the stationary bike.  Still a little residual in the chest, but feeling almost 100%, and may be able to get out and jog soon if the weather cooperates. **Diet right on the money.

Friday 03/28/2014 — 220lbs *** I can honestly say, that today was the first time in my life that I had a bad workout.  I always say there are on 3 types of workout, good, great and missed, but today, I just didn’t have it in the tank.  I did a few sets to see if I would get in the groove, but I just didn’t.  I’m not sure if it is some residual from being ill or what.  But, I packed it in, did the steam and then the sauna and headed out.  Tomorrow is another day to attack the workout.  **Diet right on the money.

Saturday 03/29/2014 — 220lbs.   ** 40 degrees outside, woohoo, headed out and got in a one mile jog before heading to the gym for a pretty good leg and ab workout.   **Diet right on the money!

Sunday 03/30/2014 — 220lbs. **Another 40 degree day allowed me to get in a jog at the track.  

I got in 2 miles and then did 2 100 yard sprints over a 1/4 mile.     **Sticking point, splurge meal. 

Monday 03/31/2014 — 227lbs. I can’t believe it, I got snowed, actually iced in this morning.  What was foretasted as light snow showers, turned into one hell of an icing on the roads here in NEPA.  By the time the plows finally came by, it was too late to get to the gym.  On a brighter note, it looks like the lows aren’t going to be too bad starting tomorrow night, so I may be able to get out for morning jogs on a regular basis.   ** Diet right on the money. 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #36


vaca 2014 zuma panorama 6 months! Tuesday 03/18/2014 — 225lbs. Another great workout: shoulders/arms, no stationary bike, but managed a few minutes in the dry sauna, felt so good!   *Diet right on the money.

Wednesday 03/19/2014 — 223lbs  **Back to my pre-sticking point weight :) !**I’ve come down with a nasty upper respiratory infection. No gym today. Starting heavy doses of vitamin C and Zinc.  **Diet right on the money. 

Thursday 03/20/2014 — 223lbs **Still feeling a little knocked on my ass by this infection.  Went to the gym, but just spent time in the sauna. **Diet right on the money.

 

Friday 03/21/2014 — 223lbs *** Up all night, illness has moved to lower respiratory region and is going through the draining phase, it is down in my chest. No gym.  **Diet right on the money.

Saturday 03/22/2014 — 222lbs.   Almost feel well again.  Had a very good nights sleep, still have a little bit of this infection in my chest, but the vitamin c and zinc did the trick and I think I’m at the end.  I decided to give myself one more day of rest from the gym, but I am hoping to get a little walk in the fresh air later today.  **Diet right on the money!

Sunday 03/23/2014 — 222lbs. ** Hit the gym for stationary bike, got in about 6 miles,  and then relaxed for about 15 minutes in the sauna .    **Diet right on the money. 

Monday 03/24/2014 — 222lbs. Pretty good workout considering how sick I was just a few days ago.  I did about 1/2 of my chest and back workout and  then went for about 3  miles on the stationary bike, and then a few in the sauna.  Hope to be back at 100% in the next couple of days.   ** Diet right on the money. 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365 

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

A Backslide Does Not Equal A Fail


 

 

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color coverSometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #35


vaca 2014 zuma panorama 6 months! Tuesday 03/11/2014 — 234lbs. Vacation overload.  Didn’t do much of anything, but I am definitely rested.  Hit the gym with a vengeance this morning.  Was only planning to do a light, easy workout… 2 sets in and I just couldn’t hold back.  Felt fantastic when I was done.  *Diet right on the money.

Wednesday 03/12/2014 — 234lbs **I had a great leg and ab workout at the gym. I had to cut it short and couldn’t get in the stationary bike because I had to get up to the school a little earlier than usual. *Diet right on the money. 

Thursday 03/13/2014 — 231lbs **I had a great chest and back workout at the gym.  Got in about 1 1/2 miles on the stationary bike.  Right back into the groove, on track and feeling great! **Diet right on the money.

CAM00364

 

Friday 03/14/2014 — 229lbs *** I had another great shoulder/arm workout this morning. I was moving at a great pace and was soaked in sweat at the end.   No stationary bike   **Diet right on the money.

Saturday 03/15/2014 — 227lbs.   Another great leg and ab workout.   I really flew through my workout. Sometimes even when things are going great, a little rest can be a great benefit.  Managed to squeeze in  2 miles on the stationary bike. **Diet right on the money!

Sunday 03/16/2014 — 227lbs. ** Hit the gym for stationary bike, got in 7.8miles, 1 minute of rope skipping and then relaxed for about 15 minutes in the sauna .    **Diet right on the money. 

Monday 03/17/2014 — 225lbs. This is the weight I was at 2 weeks ago when I hit a sticking point. I actually was down to 223lbs, but even though diet was perfect and exercise was intense, weight was creeping up.  I was only planning to take a one day splurge to break the sticking point, but I took some time off from everything.  At the time I wasn’t sure it was a good idea, but I really needed the time away and today I feel fantastic.  ** I had a great chest and back workout, flew though my sets, added some weights, and noticed that the lightest weights today were the heaviest weights a few months ago — PROGRESS — and at the end I was covered in sweat.  I did 2.3  miles on the stationary bike.   ** Diet right on the money. 

********************************************************************************* Life is lived in color, but sometimes the answers remain black and white.   Aloha, Ciao and Stay Healthy, Joe full color cover Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365 Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #34


vaca 2014 zuma panorama 6 months! Tuesday 02/4/2014 — Monday  03/10/2014

Vacation. No work, no diet, no exercise.  Rest and recovery mode.

********************************************************************************* Life is lived in color, but sometimes the answers remain black and white.   Aloha, Ciao and Stay Healthy, Joe full color cover Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365 Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #33


vaca 2014 zuma panorama 6 months! Tuesday 02/25/2014 — 224lbs. 70lbs down — 14 to go!  **I had another great workout, today was shoulders/arm, and no endurance work.  Had some trouble sleeping, I went to bed too early and had some difficulty waking up, but the gym reinvigorated me when completed my workout. **Diet right on the money.

Wednesday 02/26/2014 — 224lbs **I had a great leg and ab workout at the gym. Increased the weights on most exercise, and kept a pretty quick pace.  I only manged 1 mile on the stationary bike, I had some trouble sleeping Sunday and last night so I got out of the house a little later than usual.  *Diet right on the money. 

Thursday 02/27/2014 — 223lbs ** Slept in a little and felt somewhat rushed, but had another great workout out. Chest/back but only had time for about 1 1/2 miles on the stationary bike.  My sleep cycle is out of whack this week; a lot on the brain and can’t shut it off.  Feeling pretty down, but I won’t cave into the food cravings — the bad feelings will pass, but I will not negate all my hard work and renewed eating for just a little emotional low! **Diet right on the money.

Friday 02/28/2014 — 223lbs *** I had another great shoulder/arm workout this morning.  No stationary bike   **Diet right on the money.

Saturday 03/01/2014 — 223lbs.   Another great leg and ab workout.  Increased weights on every exercise and I flew through my workout.   2 miles on the stationary bike. **Diet right on the money!

Sunday 03/02/2014 — 224lbs. ** Hit the gym for stationary bike, got in 11 miles and then relaxed for about 15 minutes in the sauna room and steam rooms.    **Diet right on the money. 

Monday 03/03/2014 — 225lbs. ** I had a great chest and back workout, flew though my sets and was covered in sweat.  I did 2.0  miles on the stationary bike.  I am seemingly at another sticking point.  It is spring break at the college, and I’m closing my office for a few days. Additionally, I’m going to take a couple of days of from the gym.  Need some rest and recovery time and come back to reaching my end weight goal!    ** Diet right on the money. 

********************************************************************************* Life is lived in color, but sometimes the answers remain black and white.   Aloha, Ciao and Stay Healthy, Joe full color cover Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365 Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #32


vaca 2014 zuma panorama 6 months! Tuesday 02/18/2014 — 228lbs. **Today’s shoulder and arm workout started out as a good workout, but after I had my first 2 exercises down, things picked up, both the pace and the weights and became another great workout. I usually don’t do endurance work on Tues/Fri but the college was on a compressed schedule so I did 4.4 on the stationary bike.  **Diet right on the money.

Wednesday 02/19/2014 — 227lbs **I had a good leg and ab workout at the gym and then did 2 miles on the stationary bike.  I think the weather has finally gotten to me, my energy and enthusiasm was a little lower than usual today.  I really could have just rolled over and gone back to sleep.  But, winter is nearing its end, only a few more weeks (hopefully), and spring will be here.  **Diet right on the money. 

Thursday 02/20/2014 — 226lbs **

I woke up with drained mental energy this morning. Even though the weather is supposed to be “warm,” but not even the scale telling me I was one pound away from my next interval goal helped – I just felt wiped out.

However, I persevered, drank my morning coffee, and dragged myself to the gym. The melted snow froze over covering the parking lot in a river of ice, so, after a treacherous walk from car to gym doors, there was no turning back. I put my stuff in the locker and headed back to the weights.

My brain was doing an internal battle about just going light this morning and knocking off a few sets. I approached the dumbell rack and grabbed 2 dumbells, each 5 pounds heavier than I had done on the last workout, and got down to business. Energized by the feel of the knurled, cold bar in my hands, I flew through my workout, taking no breaks longer than required to change the plates between any of my supersets. After a great chest and back workout I headed upstairs and did 2.3 miles on the stationary bike.

I left the gym feeling completely renewed.

*Diet right on the money.

Friday 02/21/2014 — 226lbs *** I had a great workout this morning.  Shoulders/arms increased all weights and really flew through my workout.  I usually don’t do endurance work on Tues/Fri but I had so much time to spare this morning that I went upstairs and did 2 miles on the stationary bike.   **Diet right on the money.

Saturday 02/22/2014 — 226lbs.   Another great leg and ab workout.  Increased weights on every exercise and I flew through my workout.   No stationary bike today.

** I always find it amusing when people tell me I need carbs to workout, and that I must get weaker as I’m losing weight.  Well, that’s not the case, once keto-adapted fat is a much better fuel for energy, and adequate protein allow for recovery and improvement. Additionally, I am really starting to believe that my whole life energy is connected to the weather.  Now that we are having a slight warm up, I am more fired up and eager to live life.  Have to keep that fire burning as the cold will return next week.

 **Diet right on the money!

Sunday 02/23/2014 — 225lbs. **Hit another landmark on the scale this morning 225lbs.  Well my way back to being fit and healthy. Hit the gym for stationary bike, got in 9.5 miles and then relaxed for about 15 minutes in the sauna room and steam rooms.    **Diet right on the money. 

Monday 02/24/2014 — 225lbs. ** I had a great chest and back workoutf, flew though my sets and was covered in sweat.  Fantastic to be at this landmark of 225, actually this is my last landmark.  I have one more interval goal to reach 219, before my final goal of 210lbs. . I did 2.0  miles on the stationary bike.    ** Diet right on the money. 

********************************************************************************* Life is lived in color, but sometimes the answers remain black and white.   Aloha, Ciao and Stay Healthy, Joe full color cover Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365 Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

An Important Week — Follow-up #31


vaca 2014 zuma panorama 6 months! Tuesday 02/11/2014 — 231lbs. **Had another great workout at the gym. Hit shoulders & arms pretty hard and intense, and the pace was really quick. No endurance work today. .  **Diet right on the money.

Wednesday 02/12/2014 — 231lbs **Had a great leg and ab workout at the gym, and then did 2.3 miles on the stationary bike.  **Diet right on the money. 

Thursday 02/13/2014 — 229lbs **Well mother nature snowed me in at my girlfriend’s house.  But, I did get in a workout… digging out cars…. *Diet right on the money.

Friday 02/14/2014 — 229lbs *** I wasn’t snowed in this morning, but I had a lot of snow to shovel.  I dug out my girlfriend’s car, my car, and her neighbor’s car and walkways.  After about 1 1/2 hours, I was cold and just decided to call it a workout.   **Diet right on the money.

Saturday 02/15/2014 — 229lbs.   **

Snowing again, and the roads are untreated, and with it being Saturday who knows when they will get done.

Not gonna make it out — again.

This is the winter that just won’t quit, yes I know it is February.

I am aware that people are being hit harder in other areas, but it is hard for it not to get to me. I am not a fan of cold temperatures and snow. I have been trying to escape NEPA for so many years, but something brings me back or keeps me here, most often fear is that thing that holds me here.

This is my last winter in the northeast, I am aware that some love this type of weather, and I wish I were one of the, but I’m not. I can’t go through this lack of living life any longer. Snow and cold temperatures can suck the life out of me and bring me down, IF I let it, but will not allow it, I am fighting to keep my positive attitude, and using these few days off from my regular workouts to rest a little, and to also get in functional types of workouts by shoveling, which I will be doing again later.

I want to get to the gym, but the bad road conditions are bad, even with only the inch on the roads it is slick and not worth me driving and getting in an accident, or worse — hopefully tomorrow.

 **Diet right on the money!

Sunday 02/16/2014 — 228lbs. **Another bone chilling start to the day, and everything is snow covered, so no outside endurance work… off to Danko’s, for the firs time in days, to hit the stationary bike.  The last several days have made getting out in the mornings next to impossible, but I kept physical with lots of snow shoveling. As much as I hate winter, I am grateful that this year I am back in good physical health so I am able to take care of these snow-related chores w/o any difficulty…. Back from Danko’s and got in 8.4 miles on the stationary bike and then relaxed for about 15 minutes in the sauna room.    **Diet right on the money. 

Monday 02/17/2014 — 228lbs. ** Finally, back to workouts, no snow to stop me heading to the gym.  I had great chest and back workout.  It started out as a good one, but once I got back into the groove it evolved into a great workout.  I managed 3.9 miles on the stationary bike.    ** Diet right on the money. 

********************************************************************************* Life is lived in color, but sometimes the answers remain black and white.   Aloha, Ciao and Stay Healthy, Joe full color cover Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365 Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_ http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024 ************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************