An Important Week — Follow-up #40: Final Installment, Goal ATTAINED


vaca 2014 zuma panorama

6 months! Tuesday 04/15/2014 — 214lbs. **I was supposed to run a friend to the airport this morning, but the flight was canceled and new flight is tomorrow, since I wasn’t planning to jog today, but go tomorrow days got flipped so I got in my LEG day jog today, 1 mile in 12:12 and 2 100 yard sprints over 1/4 mile. ** I had a great shoulder and arm workout at the gym. ** Diet right on the money. **Feeling fantastic, everything fitness-wise is right on track. 

Wednesday 04/16/2014 — 213bs  **No jog or sprints this morning.  Straight to the gym for a good leg workout.  For some reason it wasn’t great, the pace was good and the weights were about usual, but it just didn’t FEEL great.    **Diet right on the money. 

Thursday 04/17/2014 — 212lbs **2 mile jog this morning 26:15, I was moving a little slowly, probably the cold temperature of 28 degrees, and 4 100 yard sprints over 1/2 mile.  But the cold weather is no excuse, just layer up and go.    cold temp, early hour no excuses   **I had another great chest and back workout at the gym. Increased weights on every exercise, and the pace was nice and quick.   ** 1 minutes of rope skipping post workout.  ** Since there is no class today, I spent some time in both the sauna and steam rooms.  It is nice when we can just relax a bit. **Diet right on the money.

Friday 004/18/2014 — 211lbs *** Another brisk morning in NEPA.  Layered up the workout attire and headed out.  2 miles 25:50 and 4 100 yard sprints over 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 04/19/2014 — 210lbs.   **1 mile jog, 11:54, before heading for the gym.  **LEG day and abs at the gym. LEG DAY and abs, it was another great workout. **Skipped rope for 90 seconds post workout  **Diet right on the money!

This is my final posting of the important week series.  It has been almost 9 months to the day since I got back on the scale on July 18th of 2013 and learned that I had regained 84 pounds and the scale reported a weight of 294 pounds.  Well, that is now in the rear view mirror. I have attained my weight loss goal of 84 pounds gone, for a weight of 210 pounds.  That does not mean I am going away.  No, anything but, a new series will be starting next week about living a fit, healthy and better life.  While I will continue daily weighing, I will no longer record it here.  While weight loss was never my primary focus, getting the relapse weight off was very important to me, now all of my focus will be on fitness, and living the better life.

Thank you to all who have supported me, and thank you for those who did not! 

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

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 #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.************

Should Exercise Be Fun?


vaca 2014 zuma panorama

6 months!

 

“…. to go into a cold gym takes a lot of discipline, boy, I’ll tell ya. … I never liked to exercise, but I like results.”   Jack LaLanne

CAM00364I was reading on one of the many Facebook pages I belong to and someone was asking about not feeling up to a workout.  Some of the responses suggested that workouts must be fun.  As I read them I had to ask myself two questions:

Are my workouts fun? Do they need to be?

My exercise routine is spit into two portions:

Strength training, in which I use weight lifting.

Endurance training, in which I use a combination of jogging, sprints, rope skipping and or the stationary bike.

Yes, I will admit that there is something exhilarating about pitting myself against cold, unyielding iron.  And, yes I do look forward to my mornings in the gym.  If I am pressed for time, I always get in some sort of weight training. While I do relish weightlifting, I’m not sure if the word fun would be an apt descriptor.

When it comes to jogging; I like the the time alone, free from distractions, outside enjoying the weather, but do I have fun? Not really. I am not even sure I even slightly enjoy the activity.  I am not really built for running, either physically or mentally, but because of the results I attain,  I get out there and I do it.

I do NOT believe that fun needs to be part of the criteria for going out and exercising, or even in  the choice of a particular exercise.  I pick and chose my routine for the results I am looking to achieve.  When I am bulking up and adding strength, my weight training is slower and the weights I use are much heavier.  I still jog, but I cover less distance and I do it at a much slower pace.  When I am leaning out, I decrease the poundage and I move at a much quicker pace.  I cover more distance when I jog, I do it at a faster pace and I include rope skipping and sprints.

No matter what my particular goal is, I always include both progressive resistance and endurance training.  They both contribute to the overall result I am striving to achieve.

Is fun important?  I guess it could be, but it isn’t a requirement.  Exercise is done to improve the overall quality of life.  While I don’t really consider my exercise routine fun, it makes much of the other activities that I engage in much more fun.

When I was pursuing my Chiropractic education, I spent hours upon hours studying for classes, quizzes, exams and boards.  Did I have fun during all that study time? I would have to say no, but it was necessary to achieve my goal.  I look at exercise much the same way.  My goal in regards to exercise is not to have fun during my exercise time; it is to achieve an improved level of fitness.

The fun is in the results —

-because I am fit, I am able to hike longer and more difficult trails.vaca 2014 lovin the beach

-because I am fit, I am able to participate more actively in beach and ocean activities

-because I am fit, I am able to live every aspect of my life much fuller and with much greater joy.

So, is fun a requirement when it comes to choosing an exercise routine? Perhaps to some, but it wasn’t to Jack LaLanne and it isn’t to me.  I am much more concerned with results. 

Taking into account travel to the track, then to the gym, showering and dressing — only about ninety minutes of my day is focused on exercise. While fun is nice; I prefer effectiveness, which in turn  improves the quality of  the remaining twenty-two and a half  hours (and, yes, I sleep better because of exercise) of my day.

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

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.************

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.************