An Important Week — Follow-up #26


vaca 2014 zuma panorama

Tuesday 01/07/2014 — VACATION.

vaca 2014 lovin the beach

Wednesday 01/08/2014 — VACATION.

Friday 01/10/2014 — VACATION

Thursday 01/09/2014 — VACATION

Saturday 01/11/2014 — VACATION

Sunday 01/12/2014 — VACATION

Monday 01/13/2014 — VACATION

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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 #25


vaca 2014 zuma panorama

Tuesday 12/31/2013 — 234lbs **  Great shoulders/arm workout and then went upstairs to the stationary bike and did 6.3 miles.  **Diet right on the money. 

Wednesday 01/01/2014 — 234lbs **  New Year’s Day. **  LEG DAY, and what a great workout it was. did 4.4 miles on the stationary bike.  This is the last gym workout for a week, heading to Southern California for vacation. 

vaca 2014 ocean

 

Thursday 01/02/2014 — VACATION

Friday 01/03/2014 — VACATION

Saturday 01/04/2014 — VACATION

Sunday 01/05/2014 — VACATION

Monday 01/06/2014 — VACATION

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

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


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 #24


imag0301.jpg Tuesday 12/24/2013 — 234lbs **  Great shoulders/arm workout and then went upstairs to the stationary bike and did 4.3 miles.      **Diet right on the money. 

Wednesday 12/25/2013 — 234lbs **  Christmas Day. The gym is closed, and early

Mele Kalikimaka

Mele Kalikimaka

morning light snow fall iced up even the parking lot at the school where I jog, so no working out at all.  I was simply a Christmas slug, but that was okay, because I spent the entire day w/my girlfriend and her daughter.  **My girlfriend made the most incredible cookies, and I was weak.  I’m not sure how many I consumed, but I ate a lot of them, and they were oh so good.  

Thursday 12/26/2013 — 238lbs ** The cookies were worth it and they weren’t, but besides being so f&^@ing delicious they were made with holiday love. (I know, I can be an old softy at times)  Alas, what’s done is done.  I had a great workout at the gym. Chest and back followed by 5.4 miles on the stationary bike.   **  Diet right on the money.

Friday 12/27/2013 — 237lbs **Great workout, shoulders and arms. 3.3 miles on the stationary bike. *Diet right on the money.

Saturday 12/28/2013 — 236lbs**LEG and ab day at the gym, and it was a great workout.  I increased all my weights and worked my legs hard to the point that my legs felt more like jello than anything else, so no stationary bike.  Once out of the shower, legs felt fantastic.  **Diet right on the money. 

Sunday 12/29/2013 — 235lbs.  Got out for a 1 1/2 mile jog, I wanted to go further, but I did something I rarely do, slept in, and had some family time planned so I got in what I could.  **Diet right on the money!

English: an exercise of chest

Monday 12/30/2013 — 235lbs. Great chest/back workout at the gym and 5.4 miles on the stationary bike.  Workouts have been going fantastic, after Wednesday I’m taking my usual beginning of year week off from the weights.  This is for 2 reasons, 1 – I won’t be around, and 2 – I like to give my body some

العربية: تمرين الضغط

العربية: تمرين الضغط (Photo credit: Wikipedia)

time off from the iron. That doesn’t mean I won’t be working out, probably a lot of jogging and walking and maybe some push-ups and sit-ups (I know crunches).  **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 #23


imag0301.jpg Tuesday 12/17/2013 — 237lbs **  Up nice and early once again no jog, snow on the ground and snow coming down so the stadium remains locked. Hit the gym for another great shoulders/arm workout and then went upstairs to the stationary bike and did 3.3 miles.      **Diet right on the money. 

Wednesday 12/18/2013 — 236lbs **   Leg and Abs at the gym, great workout and did 4.4 on the stationary bike. **Diet right on the money.

Thursday 12/19/2013 — 236lbs ** Another great workout at the gym. Chest and back followed by 4.4 miles on the stationary bike.  I would still prefer to jog, but gotta do what we can.   **  Diet right on the money. upright

Friday 12/20/2013 — 236lbs **Great workout, shoulders and arms. Only had time to do 1 1/2 miles on the stationary bike, I had to get up to the college to administer the last final of the semester. We have to keep in mind, if we can’t get an entire workout in, get some of it done. **Diet right on the money.

Saturday 12/21/2013 — 236lbs**LEG and ab day at the gym, then 3.3 miles on the stationary bike.  Had a great workout, and felt more energized than usual after my workout.  **Diet right on the money. 

Sunday 12/22/2013 — 236lbs. The stadium was still locked, although I can’t fathom why, there wasn’t a speck of snow on the track.  Anyway, no excuses, I did 2 miles around the school parking lot.  The hills were a different challenge, since I usually don’t jog hills. It was 60 degrees out, and there was simply no way I wasn’t jogging outdoors.  We don’t get many 60 degree days in December up here in the hell that is Northeast PA. :)  **Diet right on the money!

Monday 12/23/2013 — 235lbs. Another reat chest/back workout at the gym.  Since the stadium was still locked I was compelled to use the stationary bike again and did 4.4 miles.  I am really feeling fantastic.  Workout are going great, and with the exception of a passing sugar craving here and there, not having any problems staying on track with eating.   **Diet right on the money!

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

Aloha, Ciao and Stay Healthy,

Joe

************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 #22


imag0301.jpg

US Navy 050507-N-3289C-028 Gunners Mate 2nd Cl...

US Navy 050507-N-3289C-028 Gunners Mate 2nd Class Matthew Maple, from Pittsburgh, Pa., takes time out to stay physically fit by training on a stationary bike aboard the costal patrol ship USS Sirocco (PC 6) (Photo credit: Wikipedia)

Tuesday 12/10/2013 — 242lbs ** Stadium is locked, so no jog.  Shoulders/Arms at the gym, another great workout, and I did 2.5 miles on the stationary bike.  I have a feeling if snow/ice keeps coming the stationary bike will become my new endurance work.  I used to try and jog on the treadmill, but the belt stuck and I almost destroyed my knee.  There are no complaints, just obstacles and we have to find the alternatives to reach and maintain our fitness goals.    **Diet right on the money. 

Wednesday 12/11/2013 — 242lbs **   LEG DAY and it was a great workout. Abs after legs. I decided to hop on the stationary bike after my leg workout and did 3.3 miles. **Diet right on the money.

Thursday 12/12/2013 — 239lbs ** weight is back to Thanksgiving Day, pre-multi-day over-splurge weight.  So, it took about about 10 days to get back there, it probably would have been sooner if I kept my splurge to the planned 2 and not 4 days as I discussed on YouTube, but what the hell.  Was it worth it? Absolutely! I enjoyed some great food, and not simply for the taste, but because of the love that it was prepared with by my girlfriend. And, yes the weight loss is important to me, but please remember, my primary goal is improved fitness and overall health and wellness, which I am still working hard to achieve, and no matter what the scale says, it is going pretty dam good! **I had a   great chest/back workout, the stadium remains locked so it was 3.3 miles on the stationary bike at the gym.  **  Diet right on the money.
upright

Friday 12/13/2013 — 239lbs **Stadium is still locked, so went directly to the gym for a great shoulder/arm workout and then did 4.3 miles on the staionary bike. I usually despise the stationary bike but Danko’s has these Expresso bikes, and I really like them. They give a course option, and my following the course I feel more involved and focused, not just mindlessly pedaling or worse, trying to distract myself watching the tv sets. . **Diet right on the money.

Saturday 12/14/2013 — 239lbs** Snow is starting to fall, and I am hanging at my girlfriend’s this w/e.  She lives in a very hilly area and as the snow is just starting to fall I’m opting to stay in, not knowing what it will be like when I get back from the gym.  Depending on the road conditions tomorrow, I will either have a rare Sunday workout at the gym, or just give the body a couple days of rest. **Diet right on the money. 

Sunday 12/15/2013 — 239lbs.   I wasn’t able to make the gym, but I did have 2 full body, functional workouts

1- shoveling out 2 cars.

2- taking my girlfriend’s very large, and very heavy Christmas tree up about a dozen steps.  

**Diet right on the money!

Monday 12/16/2013 — 239lbs. Great chest/back workout at the gym.  Of course with the snow here in NEPA the stadium remains locked, so I was unable to jog, but I did 4 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

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

Thanksgiving Multi-Day Over-Splurge


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

Aloha, Ciao and Stay Healthy,

Joe

************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 #21


imag0301.jpg

Tuesday 12/03/2013 — 248lbs ** FINALLY BACK TO WORKING OUT. I know it was only 4 days, but

English: Genetics, Diet, Disease Risk

English: Genetics, Diet, Disease Risk (Photo credit: Wikipedia)

it felt like 5.   I managed  1 mile jog, no sprints. Once in the gym, after my lackluster jog I had low expectations for my workout.  But once I gripped the cold iron bar — my gear shifted into overdrive and I had a great shoulder/arm workout at the gym.    **Diet right on the money. 

Wednesday 12/04/2013 — 247lbs **   I had a great LEG workout and added 4 more sets to my routine. Abs after legs. **Diet right on the money.

Thursday 12/05/2013 — 245lbs ** Up nice and early and had a good 1 1/2 mile jog at the track.  The temperature was an unseasonably warm 50 degrees, and I was able to get out in shorts and a sweatshirt.  I didn’t do any sprints, not sure why, I think I simply forgot.  Got to the gym and blasted a great chest/back workout.  Diet right on the money.

Physical Exercise

Physical Exercise (Photo credit: San Diego Air & Space Museum Archives)

Friday 12/06/2013 — 244lbs **Jog was rained out this morning, it was coming down heavy by the time I got to the track, which it wasn’t when I left without my rain-gear.  Hit the gym for a great shoulder/arm workout. **Diet right on the money.

Saturday 12/07/2013 — 243lbs** Awoke to a little bit of snow on the ground and cold chill in the air.  Sometimes I squeeze in a short, easy jog on leg day — not today.  Hit the gym for a great leg/ab workout.  The garbage food has finally worked its way out of my system and I feel fantastic.  The bloat and water weight retention from my extended Thanksgiving day splurge is just about completely gone.  When we put the focus on fitness over  weight loss, everything just flows so much easier.  **Diet right on the money. 

Sunday 12/08/2013 — 243lbs. It was in the low 20’s when I woke up and I really didn’t want to layer up and head out for a jog, but even more than the cold, I ate doing any type of endurance work indoors.  I don’t like treadmills, stationary bikes, ellipticals, etc…. So, after some hot coffee, I put on several layers of winter gear and headed out.  When I arrived at the stadium, the track was snow covered and the gates locked.  After taking all that time to layer up, I was not just going to give up, so I ended up doing a few passes around the school parking lot, estimated to have jogged about 2 miles.   **Diet right on the money!

Monday 12/09/2013 — 243lbs. Up at 4am to untreated ice covered roads.  I’ll drive in snow, but I don’t like to take chances with ice, so unfortunately, there was no workout today.  **Diet right on the money!

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

 Aloha, Ciao and Stay Healthy,

Joe

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