Good evening! I hope where ever you are that you are above the waters and out of harm's way.

Monday morning I weighed - in. Two hundred and fifty four pounds! Wow! That was surprising to me. Don't get me wrong, I knew I'd gained a significant amount of weight back since my lowest point in early 2009 but I never expected to be that heavy. It just goes to show that if you're not paying attention to the little things they'll soon turn into BIG things!

Speaking of BIG things, I recently had a personal health issue which required a trip to the emergency room. I had severe chest pains one evening at work and on my way home they got worse. My initial reaction was that I'd strained a muscle lifting a couple days earlier. but when I got home I was in a lot of pain and having some difficulty breathing. When I got out of my car at home and walked into the house and around the living room a few times the pain had eased, and I felt like I was back to normal, mostly. That night I slept well.

I woke the next morning with some residual pain in my chest and upper back and a sharp pain just below my chest when I took a full breath. Walking around eased my situation. About four hours later I sat down on my in-law's couch and five minutes after that I could barely breath. My wife suggested we go to the emergency room (it wasn't the first time she'd suggested it but it was the first time I agreed to go) and off we went.

An initial EKG came back abnormal. The cardiologist on duty suggested another EKG to be sure of the first. It came back the same. The initial diagnosis was that while all indications were that I was NOT having a heart attack at this time it appeared that I may have had one previously. To shorten this story and get on to the main point, I had further testing. I had an echocardiogram which revealed that I do, in fact, have a heart and it functions very well. I took a stress test and this was the first place we ran into trouble. For those of you familiar with blood pressure mine started normal and then spiked to astronomical proportions! The test was halted immediately due to the potential for stroke at such an elevated pressure. I had the test administered chemically and just found out today that the heart is fine and all the plumbing to it is in working order.

During my follow up today, we took a series of blood pressure readings and they varied widely but not how my cardiologist expected. Blood tests have revealed other issues. So, what's all this have to do with getting fit? Everything!

Remember, before you begin any kind of exercise or fitness routine you should have your doctor check you out first. I've been riding the bike and the elliptical and jacking my heart rate up over 150 every few days and apparently I've been playing roulette with my brain. Don't put yourself at unnecessary risk. Get in tune with your doctor and then get in tune with yourself.

Now, the good news is that I've lost about five pounds this week! I'm on my way to getting down to a reasonable weight and as soon as we can figure our what's causing these crazy swings in my blood pressure, I'll be back at the hard core training. Until then I'll be sharing some other training thoughts and ideas with you.

Have a great week and I'll be back soon!

Fat to Fit begins anew

Hey, gang, hope you've been keeping up with your New Year's Resolutions! If not, there's no better time than right now to begin anew.

With that thought in mind I am starting my personal Fat to Fit program for 2011. At right is a photo of my current physical condition, sad, I know, and over the course of the next three months I will post a new photo every other week to track my progress or lack thereof. If I don't shape up, call me out! If I drop some weight and tone up a bit I don't mind a little continuing encouragement either.

Softball season is here now so I'll be getting more and more time outside with my girls, and I'll be able to increase my physical activity and decrease my caloric intake. I will be paying greater attention to not just the amount of calories I eat but the type of calories. My first big adjustment is to get completely off soda. No diet, caffeine free stuff either. I've been reading where many health professionals now believe diet drinks are as bad for you as regularly sweetened soda. The most difficult thing for me will be to give up sweet tea. But it's a sacrifice I have to make if I expect to reach my goal of losing 50 pounds by June 1, 2011. And I do expect to reach my goal.

I will post again on Monday, March 7, 2011 as I will weigh-in at approximately 7:30 a.m., for a weightloss contest at work. I look forward to making a change for the better and I hope you'll follow along.

Late start shouldn't derail goals

Hey, gang, sorry I've been away for a while. I'm back now and I plan to be a very active blogger!

Let's begin with 2011 goals. Lose weight. Get in shape. Not very specific but for my first article this year, that's where we'll start.

Over the past year I've managed to put back on most of the weight I'd lost starting in 2007 and I am not happy about it, however, I believe some of that weight is more muscle than fat, though there's still quite a bit of fat. And I'm not happy about it, so I'm going to change it.

My family and I joined the "Y" around Christmas and I've taken advantage of the fact that I drive past it every day on my way to and from work. Three days a week I venture in and warm up with some light cardio on a bike or whatever equipment is available. After that I knock out a few sets of some full body exercise to tax my main power generators. I really like deadlifts for jacking up my heart rate and getting my whole body moving. One thing I'll say about deadlifts is that unless you're a competitive lifter don't use wrist straps to hold the weight. Why? Using straps takes away from the grip / forearm strength building aspect of grabbing and lifting the weight. If you're not concerned about grip strength then use 'em if you got 'em.

I will post a current picture this weekend and together we'll check my progress and see just how well I do for the next few months. The task will get more difficult for me because softball season begins at the end of the month and my personal workout time will decrease. When that happens I'll have to revamp my eating plan to reduce my caloric intake to compensate for the number of calories I'm not burning.

So, I hope you will follow me on this 2011 journey to get fit and have the best year ever. Feel free to drop me some comments or encouragement!

Starting from scratch

It's been quite some time since my last post so let's get right to it. I jumped on the scales two weeks ago after gaining some weight and I am within one pound of putting back on all the weight I'd dropped starting in January of 2007. So, starting tomorrow, October 26, 2010, I am going to get back on track and drop the weight so that I can continue to hang out with my soon-to-be five year old son, Luke, and the newest member of the family who should be arriving sometime in April.

In order to build myself a good foundation for weight loss, I'm going to kick start my cardio with some high intensity sledgehammer swings. This was the exercise that helped me shed the weight before and although it's still one of my all-time favorites, I've neglected it over the past few months. It's time I get back to the sledge.

I won't forget about the weights. I will continue to knock out kettlebell swings, front squats, and the clean complex, but I'll also get back to the deadlift which is another great total body exercise and it's great for building powerful hands and forearms IF one doesn't use cheat straps.

Finally, to make sure my body is properly hydrated I will increase my daily intake of water. The body runs best on the purest fuel. And I will find a partner who can and will push me on those days that I just don't feel like working out. One thing I've found over the past three years is that those days when I don't feel like exercising are the days when I get my best workouts.

I encourage you to take this journey or in my case to retake this journey to a healthier mind, body, and soul. Be sure to check with your doctor before beginning any exercise program. Good luck!

Getting back in the game

All of us lose sight of the prize at one time or another. For me, I all but stopped working out once softball season started and kept telling myself, "tomorrow I'll get started..." It's been four and a half months and guess what? Tomorrow, I really am getting started, not just with my workouts, but with this blog. I hope you will take this journey with me as I work myself back into shape physically and mentally.

Having just returned from a seven day cruise into the turbulent seas of the Western Caribbean, I desperately need to moving again. I had considered working out in the fitness center on the boat but severe lower back pain quashed that idea so I decided I'd wait until I got my feet firmly set upon solid ground.

So what will me first day of my new workout look like? Very similar to my others but here's a sample of what tomorrow will feature. Our dynamic warm will start things off. Gotta get those muscles ready to work. Then we will warm up with 50 - 100 sledgehammer swings. The clean complex will follow. This year I'm adjusting all full body lifts to three reps. I've been reading a lot of information about building strength without producing the lactic acid burn most people feel after lifting weights. I believe one reason many of us amateur lifters fall off the lifting wagon is that when our muscles are so sore we take an extra day off. I'm looking forward to testing this new method and seeing for myself how well it works or doesn't work.

We will be adding a new power exercise this year also: Weighted power jumps. If you have back pain or spinal alignment problems this drill is one you should definitely skip until you have a talk with your doctor or chiropractor. I'm sure my chiropractor isn't going to like me using any weight with this so I'll probably just go without adding weight. Finally, we'll wrap up the day with some kettle bell swings, steps, and ab/ core work.

Sounds like a lot of work for a first day but in reality it's a fairly quick day and should only take an hour or so. Make today the day you choose to get active. Even if it's just a walk to the street corner and back make the effort. Your health with benefit and you may just find a new adventure at the end of the street.

Spring fever... time to get in shape

Hey, gang, sorry that I've been away from my post for a while. Winter blahs and snow made for a nasty winter but now that the sun has made a glorious return so have I.

The softball girls and I have been busting our respective tails to get in tip top condition before softball season began. I'm extremely happy with the results of their efforts. Not a single young lady made over night progress but those who attended our twice weekly lifting and conditioning drills made enormous progress over the course of several months. The proof of that progress is watching them go through softball specific drills with ease now that the season has arrived.

I am looking forward to getting outside and resuming those sun-filled workouts and I have a new piece of equipment that I can't speak highly enough about. It's a kettlebell. If you have no idea what a kettlebell is don't worry. I didn't either. In fact, I accidentally discovered kettlebells one day when I searched for "developing explosive power." It wasn't the first choice listed but it caught my attention and when I watched a few videos I was amazed. After doing a few of the lifts with a dumbbell I decided to break down and purchase a kettlebell. It made a tremendous difference. The workouts are short, intense, and can be done four, five or six days a week. I am getting back in shape faster than ever.

I'll post a video soon of my kettlebell workout but if you can't wait just search the web for: kettlebell workouts. I was skeptical at first but now that I'm using one myself I can testify to the fact that you'll get a great workout in less than thirty minutes and you will be challenged.

I look forward to getting back into the swing of things (pun intended) and I hope this Spring finds you well and ready to get in shape. Until next time, be safe, and get busy!

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Winter's chill tests motivation

Hey, gang, hope you've all been doing better than I have these past few months. I've had some great workouts but it seems I'm having a hard time watching my diet. My weight has shot up and although I am physically stronger and in better over all health, my belly has found its way back!

This is the time of year when depression can set it. If you need to get in better shape start today. Don't wait until January to start a New Year's resolution you won't keep. Get started now. Start small. Pick a simple goal. Lose two pounds in a week. Lose another pound next week. In a few weeks you'll be down five pounds and then the next five will be another few weeks away.

Is it really that easy? No, of course not. You're going to want to have an extra roll at your favorite restaurant. You'll want to drink a couple of refills of sweet tea, maybe an extra candy bar. Those are the tough decisions you have to find the motivation to make and enforce. Getting started is the most difficult part. Like the old Christmas song... "put one foot in front of the other and soon you'll be walking across the floor..." That's the idea. One day at a time and keep finding success.

Good luck and I wish you a very Merry Christmas and the best motivation!

Back in the Saddle

It's been a while since my last post and my workouts have been about like my posting. Non-existent! I could make several excuses but what's the point? Fact is I haven't been working out regularly and as a result I have lost some of the positive gains I've made. It's time to get back in the saddle.

This time of year always has the potential to derail the best of us and keep us from maintaining the gains we've made during the summer or improving upon them. The lack of daylight has a way of making us want to sit back on the cough and do nothing. That's when we have to press on with our workouts and at the very least maintain our intensity.

Over the past six weeks I've worked out two days a week four of those weeks, one day during one week, and zero days the other. That isn't going to cut it if I want to continue to reach my goals and maintain a healthy body weight.

So, starting on Monday, November 9, 2009, I am going to start again. Not from scratch because I don't need to go back that far, but I'm going to go back to the basics, squat / deadlift / clean complex / sledgehammer / tire pulls / sled pulls / ab work / and cardio. Done properly I can complete the whole routine in about an hour and fifteen minutes.

Make the decision to get off the couch and find some activity to begin the quest of getting back in shape or at least improving your health. I wish you the very best and good luck!

Motivation comes in many forms

The Lady Knights have kicked their offseason lifting and conditioning program into high gear and with it I've had to pick up my game a bit. Finding the motivation to work hard, keep the girls on track and teach them to lift properly and injury free has been easier than expected due in large part to the large number who come out every workout. I can't let them out work me, now, can I?

One of the reasons many people give up on exercise and fitness projects is that things get stale or boring. For that very reason we made some additions and adjustments to our workout. Tuesday, rather than lift weights, we shifted our focus to plyometrics and tire work.

We use plyometrics to turn the strength we've been building in the weight room to power. We use a series of bounding and box jumps to work on lower body explosion. It's amazing how quickly the legs can wear out when they're taxed so intensely. To work on our total body power we flipped a tractor tire, a first for our girls and they did a fantastic job. We also "threw" car tires! Yep, that's right! We had our girls slinging car tires! What an intense workout! They also worked the sledgehammer, did ballistic pushups and planks. To wrap up our Tuesday workout we pulled the tractor tire over a forty yard course - talk about burning the muscles!

On Thursday, we stepped back into the weight room, but to wrap things up we got back to the sledgehammer, pulling the tire and throwing the smaller tires. I'm thrilled with the turnout and the effort of our girls but I'm also thrilled that due to their hard work I have to keep pushing myself to keep ahead of them.

Find a partner and get started on building a better you! Good luck!

Get Fit - Get moving

Getting back in shape isn't easy. Not getting out of shape after high school and/or college would be an ideal plan but most of us don't prescribe to that. So instead, ten, fifteen or even twenty years down the road we join a gym or sign up for a weight loss program or take up walking. While each of those are good starting points we often don't stick with it or once we reach our goal we give it up and soon find ourselves further in the hole than when we began.

I was very fortunate to have someone push me when I started trying to get back in shape and that helped motivate me to keep working when I felt like it was hopeless. And yes, there were a few times when I thought I had to have a pepsi or a coke and a 16 ounce ribeye and mashed potatos and all the gravy the plate could hold! Having someone to encourage you that your efforts are paying off and you should continue working toward your goals is extremely important. If you don't have that person, find one. A parent, a brother or sister, a nephew or niece or friend from church, it doesn't matter who just find someone who can and will encourage you when you don't feel like putting forth the effort.

Recently, I began hitting the weights very hard and after I lost six pounds the scale went the other direction... and suddenly, I'd put back on SEVEN pounds! I was crushed! I had busted my butt, lifting heavier, faster - with shorter breaks between sets, and increasing my cardio by running steps and still I'd put on weight. I knew that was a possibility because muscle weighs more than fat. But it wasn't easy to see on the scales climbing. So, I stopped weighing myself... temporarily.

I've decided that as long as my clothes fit well and the pictures I've been taking on a weekly basis continue to show improvement then I'm not too worried about the scales. I know I'm in the best shape I've been in since my last semester of college football in 1992. My wife and I have joked for the past eight years that I don't have to be in the "best shape of my life" until I hit forty! That's what the guy in the old Bowflex commercials said, after all! Well, at the end of this year I'll hit forty and I may just be able to say I'm in the best shape of my life - before forty!

Don't wait until January to make a "New Year's" resolution. Make a "New YOU" resolution today. Start simple. Find something you like to do and get to it! Don't let another day pass you by without taking the opportunity to improve yourself in some way. Good luck! I know you can do it if you will just make the effort!

Summer heats up and workouts are rocking

Hey, all! I hope you're enjoying a bit of this heat the past few days! We could do without some of the intense rains but we'll take what we get!

I've had some of the best most intense workouts I've had in years over the past two weeks! I feel better and have more energy than I've had in a while and I believe that's only going to get better.

Having great workout partners also helps to keep you motivated. I'd been very sporadic with my workouts and intensity until recently when my wife and a friend from church and his son started working out with me. Trying to keep up with an 18 year old, athletic young man really forces you to focus and get after it! And he pushes us all. When we don't feel like running bleachers because we've had a great workout he'll say, "We'll just run a few." We run a few while he runs twice as many and a few laps around the track! But that's one of the great things about working out with a partner or partners, they help keep you motivated!

I hope you find someone to workout with you whether they just come for moral support or take part in your program. Having that person there who can push you to be better makes it harder to say, "Eh, that's enough," before you ever break a sweat!

Until next time, keep working hard to reach your goals. It won't happen overnight... but it will over many nights!

Rolling down the tracks

Getting started on a new workout program is easy.  Pick a day, a few exercises and go for it.  Thirty minutes to an hour later you've broken a sweat, hopefully not pulled anything and you're experiencing the high that comes with accomplishing the first step toward a better you.  Now for the hard part.  Do it repeatedly.

I had great workouts this past week.  My intensity was up.  I achieved my exercise goals.  I improved upon my normal eating habits.  My next step will be to step on the scales at work on Monday afternoon (I'm working 2nd shift this week) and see if it's made much difference.  I feel like I am making progress.  But I'm not seeing it yet.  I'll post a follow up picture tomorrow after my Monday workout and you can decide if I'm going in the right direction.

Early morning (9am) workouts are not a normal part of my life but if I am going to keep rolling down the tracks I have to get up and go workout early so I can eat, shower, and get to work on time.  This is a commitment I have made to myself and no one can force me to do it.  It's something I'll do or I won't.  At this time I am feeling great physically and I have the energy and desire to improve my body which is also helping me to improve my mind by constantly challenging myself physically and mentally.

This week will go a long way in determining my success.  There will be several obstacles that can make or break my exercise plan.  I have to focus my efforts and adapt to those obstacles and come up with what will work for me.

Please feel free to leave comments or write to me if you have questions about anything you read or see in this blog.  Hope you're having a great summer and finding the motivation you need to be successful.

Getting Back to Business

I've had three great workouts this week already and today was sort of a rest day for me.  My whole body has been put through a steady dose of weightlifting and conditioning.  I've adjusted my eating habits slightly to remove almost all sweat tea from my diet and I'm eating less.  In fact, my main dinner staple right now is a nice, big salad without dressing.

I've broken down my workouts into smaller segments that can be completed in 45 minutes or less.  I've paired two big lifts with two smaller lifts and then at least one form of conditioning.  Sunday I opted for my two personal favorites, the clean complex I've discussed and the front squat.  I prefer the front squat because it doesn't hurt my knees or my lower back and it forces me to help balance the weight with my core.  It's a tremendous exercise.  After three sets of each I knocked out five sets of calf raises, two sets seated with a dumbell balanced on my knee for resistance, two sets on a calf raise machine, and one set on a leg press.  The reason for each different lift was to hit my calves from different angles to spark growth.

On Monday I did my normal warmup, then ran a series of short shuttles (back and forth runs), the Russian Barbell Twist four times with progressively heavier weights, and twenty minutes of various ab exercises.

Tuesday saw a dumbell complex to get warmed up then deadlifts, benchpress and pull downs, before heading to the bleachers for a hard run.

Wednesday was a day of jump rope and assorted cardio work.

I haven't gotten on the scales this week as Monday will be my official weigh in.  I feel like I've made some progress just in the four days since I've restarted my program which gives me the motivation I need to hit it hard tomorrow.  Thursday will be squats, clean complex, calves, Russian barbell twists, steps and sledgehammer.  I'm excited to beat that tire!

I hope you're having a great summer and finding the motivation you need to get in the shape you want.

Summer blues & blahs

Hey, everyone, sorry for the very long delay in posting.  Summer has not been the easiest time for me to write or workout for that matter.  So I'm hoping to get back to a regular posting a few times a week starting tonight!

To begin with, my workouts have been erratic and sporadic.  I have not managed to workout two or three days a week and several of my workouts have only been half hearted.  As a result my weight has steadily climbed and currently I sit at 207 pounds, up from my low of 193.

There have been a number of issues which have contributed to my lack of dedication to working out but they are not excuses.  Fact is, I have had opportunities to workout and just haven't taken advantage of them.  Well, on Sunday, July, 19, 2009, I am going to begin to take advantage of my opportunities and not only get the weight off, but get my body into the best shape of my life.  That is my new goal!

So, I hope you're ready to take this journey with me!  If I can figure out how to do it, I'm going to post a current picture to use as a base for my workouts and I'll update it each week to track my progress or lack thereof.  Wish me luck and feel free to leave comments or ask questions.  I'll post some additional video footage as I take it.  Good luck and I hope you have a great summer!