Fitness Transformation 2010: DAY 1

Weight: 209.4 lbs/ 19.6 body fat*

*our scale measures body fat, however we question how accurate it is. Our daughter measured her body fat at school and our scale shows a 7 point difference, listing it on the heavy side. We can only assume it is different.

Monday, March 15th was the actual first day of our routine. I woke up and immediately needed to watch what I ate, and more specifically WHEN I ate. Nick (our personal trainer) instructed us to eat small portions, 2 1/2 hours apart. This helps speed up the metabolism, as your body utilizes the food that you give it, instead of storing it away for later use. As beneficial as that "storage" concept sounds, it really just translates to "fat". That is all fat is... it's our bodies way of storing energy for later use. Of course, with the eating habits that we have in our country, that "storage" never gets used. We just add to it. Hence, the importance of keeping portions small, and eating more times throughout the day. In essence, I may still eat the same amount...and the same foods (Nick said we didn't need to give up carbs, as carbs are needed for energy)... it's just spread out throughout the day.

Another important factor is that of drinking 170 ounces of water, each day. Technically, I am supposed to drink an ounce for every pound in my body. Being overweight, that is not an option. The consumption of water also boosts metabolism, and with cold water, helps the body burn calories. It takes energy to heat the water up to a temperature that is ideal for the bodies use. This, of all the factors involved with this regiment, is the toughest for me. I am a Letter Carrier, and spend most of my days outdoors. It is time consuming for me to go to the bathroom often, yet I find myself needing to go every hour... if not more.

Another important dynamic to my diet is that of making sure that I always have protein. We have a specific amount of protein that we need to consume with each meal (Tiffany has been told that she needs 17 grams of protein, I am currently unsure of my amount), and should actually have carbs, as well. The carbs are then used for energy, and the protein goes towards muscle growth. Without the carbohydrates, the protein would be used as energy. Make sense? Sure it does.

My meal breakdown on Monday was, as follows:

4 eggs, 2 slices of multi-grain toast.

2 pieces of string cheese and a Reese's Peanut Butter Cup

Almonds and small piece of lasagna

Another small piece of lasagna and more almonds

Banana and yet more almonds

Hamburger patty and corn

Post workout protein shake

For the workout routine, Nick concentrated on chest, shoulders and triceps. We utilized several machines and free weights. We did either 3 or 4 sets, often adding weight with each set. The goal was to fatigue the muscles to the point where they could not function. With the chest, we worked them for a solid 20 minutes (with 60 second breaks in between each set), after which Nick told me to do as many push ups as I could. I succeeded in doing five, the first attempt, and only made one the second attempt. My muscles were so fatigued that I couldn't even push myself up off the ground. I had to use other parts of my body to actually get up. I write this on Wednesday 3/17, and fortunately I don't feel too much pain. I attribute this to the fact that my upper body has had weight training, albeit unorganized and much less productive. At least those muscles have seen SOME action, however.

My routine for the evening ended with 30 minutes of fat burning cardio on the treadmill.

Fitness Transformation 2010: DAY 0

Just a word of warning to the faint of heart: what you will see next may leave you scarred for life.

As stated in the previous post, Tiffany and I are going to be going through a rather aggressive fitness regiment, over the next three months. For Tiffany, who is already a fitness nut (she will work out an average of 2-3 hours a day), this is more a routine to make her physique more defined. For me, this is going to be a program to lose weight, as well as define my muscles. Our middle daughter, Briana, is also going to join in the experiment. Briana has always been our "cuddly" daughter, and really struggles with weight. We are proud of her for agreeing to commit to doing this, although she really worries about the level of commitment that she will be able to give.

The following will document pictures of us, BEFORE the routine begins. As stated, the pictures (specifically of me) are not pleasant to look at.... I am pasty white, and extremely hairy. My gay friends would refer to me as a "bear". The pictures were taken with me in the shape to show the dramatic change that I will go through... so, with great reservation, and very little shame, let us take a look...



I am going to post our meals and workout routines (for each day) so that you will know exactly what we are putting ourselves through. Also, we will try to take new photographs at the beginning of each week, so you can see the progress that we are making. So, make sure you check back to see how we are doing... and, by all means, please feel free to leave comments, criticisms or words of encouragement!

A Mind and Body Experiment: My personal transformation - 2010

Greetings, friends and strangers.... if there is anyone out there.

As you can probably tell, this blog has been sorely neglected. That is about to change. Currently, we have a young man living with us, who has been a "personal trainer". His certification has lapsed, and in order to re-certify, he needs a test subject to put through a routine, keeping a record... both written and visual... of the transformation of that subject. So, to benefit science, and my personal well being, I have volunteered to be that subject.

Over the course of the last year, I have gained a few pounds, and have had very little success shedding those pounds. Beginning Monday, March 15th, I will changing my diet and exercising habits in an extreme manner. I will spend the better part of the next three months putting my body through things that it has never been through. Chances are, I will be sore through most of that time. This may impact my career (I am a Letter Carrier for the United States Postal Service), but I am determined to follow through. My wife (who is a fitness buff) has always commented that I have the same body shape as Vin Diesel, of whom she openly has a "crush". It is my goal to have a similar physique, at the end of the three months.

So, in order to document everything that happens, this blog will be the home of my transformation. I will keep a weekly journal, complete with photographs, explaining what I have done, and how much weight has been lost. So, please come back and visit. Visit often, and if you feel so inclined, feel free to leave an encouraging comment...... because chances are, I'm going to need them.

"IT IS, AS IT IS": A New Earth by Eckhart Tolle

I just finished listening to one of the best audio books that I have EVER listened to. Why was it so good? Was the suspense keeping me on the edge of my seat? Were the characters riveting, beyond belief? Did it have the right amount of romance, to keep me enticed? Nope. Nada. None of the above.

The book of which I speak, is "THE NEW EARTH", by Eckhart Tolle.

I was first exposed to the writings (and teachings) of Eckhart Tolle, a few years ago, while delivering mail, in the Sugarhouse (a community in Salt Lake City) area. One of my customers (and good friends), Sean, had given me two of the three compact discs, that accompanied the first Eckhart Tolle book, "THE POWER OF NOW". In that book, Mr. Tolle teaches how we need to learn to bring ourselves to "the Now", by letting go of the past, and not dwelling on the future. In this practice, we can reach Enlightenment, and find greater happiness, in our lives. I fully believe this philosophy, as I have people close to me, that suffer with insecurity, as well as depression, based on life experiences. In that book, we are taught that we need to really only focus on the Now... or the present. By doing so, the only part of our lives that remain important, are those experiences that we are currently going through.

These teachings transcend "THE POWER OF NOW", and continue in "A NEW EARTH". In "A NEW EARTH", Mr. Tolle addresses the Ego. Not the ego, as we often think of it... although related to our traditional definition.... at least, MY traditional definition of it. I always associated "ego" with conceited people. Those that felt they were in a class better than others. The following is the definition of "ego", as found in Merriam-Webster's Dictionary.

• Main Entry: ego
• Pronunciation: \ˈē-(ˌ)gō also ˈe-\
• Function: noun
• Inflected Form(s): plural egos
• Etymology: New Latin, from Latin, I — more at i
• Date: 1789

1 : the self especially as contrasted with another self or the world 2 a : egotism 2 b : self-esteem 1 3 : the one of the three divisions of the psyche in psychoanalytic theory that serves as the organized conscious mediator between the person and reality especially by functioning both in the perception of and adaptation to reality — compare id,


This really struck me as the definition as described by Eckhart Tolle. The self, especially as contrasted with another self or the world. Interesting...
In "A NEW EARTH", we are challenged to overcome ego. Too many times in life, we are controlled by ego.... by how we label ourselves.... or a worry about how others may label US. We worry about the clothes that we wear. Do we fit in a certain class? Will I be accepted by my rich friends? Do I look poor?

I have known people, through the years of my life, that exhibit ego in one way or another. I once knew a young man who was a compulsive liar. His entire life story was either fabricated, or at the very least, exaggerated, in order to make his life seem superior to the lives of others. It was sad to see. What this young man had gone through, during his life, to cause him to act like this, is a mystery. By worrying about what people thought of him, he was never able to truly be "himself".

The second portion of this book deals with the "sick body". According to Mr. Tolle, the "sick body" is a part of us that affects the way we deal with people. The sick body is not actually a part of our essence, but something that we pick up as we move through this phase of our existence. From the moment we are born (when we are actually free of the "sick body", we go through experiences that create a sick body. It may be poor living conditions. It may be abuse. It may be simply living in an environment that is devoid of love. It may be two parents that don't truly love each other, that cause our sick body to grow. We don't even need to be directly abused (whether physically or mentally) to have this pain body grow within.

The "pain body" manifests itself in many ways. Whether through insecurity, anxiety, depression, fear, hate, anger, pain and suffering... these are ALL ways that the pain body oppresses our true self. Because our true self (spirit) is a pure being, the "pain body" is actually a separate entity. Although it is part of who we are, it is NOT part of our true self. Mr. Tolle challenges us to free ourselves from the "pain body", by practicing a few principles, in our lives. First, we need to free ourselves of ego. We need to continually remind ourselves of our TRUE self, and not attach labels to ourselves. We need to free ourselves of titles, such as "dumb", "ugly", "smart", "successful", etc., because by doing this, we put ourselves over (or under) others.

Another principle that Mr. Tolle challenges us to follow, is that of living in the Now. Being completely present. By doing this, we free ourselves of much of the sorrow that we encounter in our lives. He uses the example of getting a flat tire, out in the middle of nowhere, in the middle of the night, in a rain storm. This could be an experience that not only made us completely miserable for 20 minutes, but could ruin an entire day. But, IF we face the situation, simply telling ourselves, "It is, as it is", it reminds us that this is just a part of life. If we approach the situation with a peaceful demeanor, not only will we remain centered (helping to remedy the situation in less time), but our good energy will benefit the situation, including those around us.

In listening to this book, I really began to think about how I live my life... how people perceive me... (keeping in mind that I am just observing, and not judging myself)... and how I perceive others. I think we all work with (or interact with) people who are not pleasant to be around. They are a constant stream of negativity, and we find ourselves at a distance, from these people. These are people with dense "pain bodies". For whatever reason, their lives have been one that has accumulated a dense pain body. Eckhart Tolle likens the pain body to a parasite. As a parasite likes to invade a host body, and feed off of the host bodies nutrition, the pain body invades our natural self, and feeds off of the goodness that naturally dwells within ourselves. This same pain body will also draw us to people with similar pain bodies, creating an even greater negative energy.

Mr. Tolle talks about how there are some places on the earth, get off the plane, and sense a negative energy. I believe this to be true. He comments that this is more common in countries that have been around for thousands of years. A good example is that of the Middle East countries, where there often tends to be hostility (mainly religious, although sometimes based off of gender or nationalities) that creates a dense pain body, among the people of those countries.

Even in a country as young as the United States, there is a reasonable amount of negativity brought on by the collective pain body, because of the history of our country, and it's people. From the initial persecution of the Native Americans, to the slavery of thousands upon thousands of black people, to the several wars that we have been involved in, over the years, we push ourselves further and further, from the true Self.

It is up to each and every one of us, to let go of Ego.... and then let go of the pain body that lives inside each and every one of us. It isn't something that can be done overnight, but as Mr. Tolle teaches, if you but RECOGNIZE the pain body, this is the first step in overcoming it's hold. And with more practice, with a constant reminder to ourselves of all the things contained in this book, we can change this world, for the better. We may not be able to create a Utopian society, but at the very least, we can make OUR lives richer... spiritually speaking... and even touch the lives of those around us.

I recommend that each and every person read this book. It isn't a book for Christians... Hindus... Buddhists... or non-spiritual people, specifically.... it is for EVERYONE. Mr. Tolle calls upon the teachings of Christ, of the Buddha, of different philosophers and teachers throughout the history of the world. He uses their messages, in conjunction with his message, to create a recipe that can not only bring peace to ourselves.... but to the world as a whole.

Thought of the Day...

I just happened across this brief quote from RALPH WALDO EMERSON...

"CONCENTRATION IS THE SECRET OF STRENGTH"

Think about this, next time you meditate...

HEADACHES? Try this...

Here is another great tidbit of information from YOGA JOURNAL magazine's e-mail messages.

The postural root of many headaches is the forward head position. In this position, the shoulders are rounded, the upper back is curved, and the muscles in the back and neck are tense. The first sign of a headache is often a tightening of the shoulders and neck. This contraction causes a reduction of blood flow to the vessels of the head, resulting in a headache.

If you're experiencing a headache, try stretching your shoulders and neck. Interlace your fingers behind your back, pull your arms up to the ceiling, and relax your head down to the floor. Or hang forward from the waist with bent knees and hold opposite elbows.

Above all, be aware of your posture in daily activities. Move your head back, roll your shoulders down, and stand tall and proud. Not only will your headaches melt away, but you'll feel more confident, alert, and proud.

WATER: The facts...and the fiction.

I want to thank my lovely wife Tiffany for sending this link to me. She is a subscriber to Yoga Journal's online e-mail list, where she receives a plethora of informative e-mails. One of her e-mails, which she received today, has really interested me.

For years, I have been told that it is important to drink 8 cups of water, each day. Not 8 cups of liquid, but 8 cups of WATER. Not 8 cups of Gator-Ade, but 8 cups of WATER. I think you get the point.

For the past few years, I have donated blood plasma, on a regular basis. I won't lie... I like the extra money that it brings in... but the main reason why I started doing it, is because I do volunteer work for the Utah Hemophilia Foundation, and my plasma helps my friends with bleeding disorders.

As part of the plasma process, you are encouraged to drink a lot of water both BEFORE and AFTER donation. You are encouraged to drink enough water, so that your urine is clear. You are told that caffeinated beverages will dehydrate you, so you are encouraged to stay away from them. Well... this article that Tiffany sent to me has some DIFFERENT things to say.

The following is a link to the YOGA JOURNAL article, entitled: LIQUID ASSETS, by Catherine Guthrie.

http://www.yogajournal.com/health/1736

Now, I understand that when it comes to the world of medicine (and the many things surrounding one's health and well-being) that it is a world in motion. I liken it to the continually changing theories about the way babies should sleep. When Tiffany and I had babies, we were told to lay the babies on their stomachs. Periodically this changes, and you will hear that it is best to lay a baby on it's back. Like the ebbing tides, so are the principles taught in the world of medicine. I'm sure these "facts" may be looked at differently, some years down the road... but for now, it gives an interesting approach to things that we have been taught over the years.