Happy Thanksgiving

I would like to say thank you to everyone in my life that provides me joy and puts up with my non-sense. It doesn’t take much to find things to be thankful for but you do have to open your eyes and heart in these troubling times. With the people and media around us telling us how bad things are and how to behave, but failing to focus on the goods things we do, we have to remove ourselves from those influences to see the truths in our lives and see how much we have in this world. 

There may not have been much love showed around the times of the original thanksgiving, but that doesn’t mean thay tradition needs to continue. Take the time this weekend, and try to continue it beyond that, to greet the people you see and show appreciation for the people who make an effort in your life. Sometimes all someone is looking for is the gratitude that you avoid giving. You never know what someone can turn out to be with a little attention and encouragement. 

I started my holiday off with a 2 mile weighted(30#) incline walk. Don’t wait until the new year to change the things you regret not doing this past year. The year is not over and there is no better way to enter a new year than in command of your life and already doing the things you want to continue. Just that early push toward success can make a huge difference in how the next year turns out. 

Happy Thanksgiving everyone and go out and show your love

Make the most of the small opportunities you have, and the changes you want to make. 

Today marks the 13th day of my 30 day plan. I’m eating well and working hard. I’ve been busy working, making plans, studying and familying. Yes, I said familying…….

This week I was contacted through a group that was put together to motivate each other to get healthier. The person that contacted me has an immune deficiency disorder. They ingest nutrients through liquids and has tremendous pain in muscles and joints when active, but loves hiking and working. They don’t have access to a warm pool or anything that would be comfortable to exercise in. 

I am not a doctor. I love medicine, health, nutrition and conditioning, but this is a little out of my league. That doesn’t mean I’m going to stop looking for answers. I am going to dedicate time to finding answers for this person because they truly deserve something better. 

Everyone deserves people who will go out of their way to help them. I don’t believe I am here for any reason other than to help others. I have had plenty of incidents that could have ended very badly, and I was lucky, or blessed to get through them and be here. 

Other people deserve every effort they can get from every source, and if I can be that source, I will do my best. 

Post workout train ride

Day 9 workout was followed by a crab salad, banana, beachbody shakeology and another Psychology module. Its not just about the workout and meals, what roadblocks you have and why is just as important, if not more. I take it all very serious. 

The workout today was a little taxing on my shoulders. The last couple times through the pushups were tough. 

4 sets of this circuit with 400m runs between sets. 

  • 20 pushup
  • 15 squats
  • 10 dips
  • 5 pullups
  • 30s planks(front/side/side)
  • 5 toes to bar
  • 10 dips
  • 15 squats
  • 20 pushups

The dips and pushups got rough as the sets went on but the break while running was good. 

I have been really good with intensifying the workouts and with my nutrition. Tomorrow I will have the entire the entire 2nd week’s workout up

Day 8….. The tale of 2 workouts

The 1st week was a starting point, and maybe a little advanced, if you really challenged yourself, as a person who has been out of the exercise game for a while. 

This week has some bew exercises and challenges, if you choose to accept them. 

Remember, the goal is just 100 pushups and 100 squats, and run a little of 2-3 days……. good additions are as many pullups as you can and building your planks by doing a limited time for a number of sets. I throw in the calf raises because they are easy and build your calves for running and some other exercises that are very good for burning fat but could also create pain and tightness if not conditioned. 

Day 8 was a tale of 2 different workouts. Almost like a warm-up and real workout. They are started, completed and cut with a 15sec squat jump and 10sec superman hold. Each circuit group has 1 minute rests between sets, as well as a 1 minute rest between the 1st group and the squat jump/superman, and that superman and the 2nd group.

Here is the workout

  • 10 pushups
  • 10 squats
  • 10 dips
  • 10s planks (front/side/side)


  • 10s burpee pullups
  • 10 prayer resets
  • 10 dips
  • 10s planks (front/side/side)

I call them prayer resets because its as if you’re kneeling down to pray and coming back up. Do these with your arms outstretched over head to keep you core engaged. One my previous posts has pictures of the exercise. 

If you haven’t done any exercise in some time, leave the pullups out of the burpee set and do them in the 1st group of exercises, after the planks. The burpee pullups are quite taxing and uou don’t want it to stop you from continuing your circuit.

You can see from the screen shot of my Polar tracker how intense it can get. The groups are easily discernible and you can see how the second group is anaerobically tougher than the 1st. 

Enjoy and build your wellth….. 

Health vs Wellness

I think we need to break away from separating our well-being. I was going to post my Day 8 of 30 workout but have had this thought on my mind for some time now. 
I keep seeing groups, and I am in them, with health & wellness in the titles. This also goes with fitness as well. We separate everything, and for what? 
Does it create more opportunities? Does it add to our titles as we seek industries to help in? Does it create more job openings at hospitals, or anywhere in the health industry? Or, does is actually separate the thought that they are connected from the reality that they are one in the same?
I feel, just as many dictionaries and articles do, that they are the same thing, and bringing them together as we try to change the climate of our growing unhealthy world. 
When I started my business I had one goal…..Help as many people in this world as possible. As highly confident as that sounds, it is not easy, however, it is also not too difficult. Reaching 1 million people at a time is difficult because I do not have the resources or time, as of now, to do so. But reaching 1 person every day is a great start. The first step was to show that there is one goal ……. WELLTH……. The total value of our person.
If it were all separated, it would be our health, fitness, wellness, spirit, etc… And our health would be broken up into physical, emotional, mental. Do see the confusion? These overlap in multiple areas and can be confusing to the consumer of services. They start reaching for all of these goals, thinking they have to do separate things to accomplish each and every one. 
When we attempt a physical goal of some sort, we end up easing tension on many different areas of our body AND mind. When we reach for relief in the brain or heart, we end up loosening our body and seeing results physically. Every piece of ourselves is connected and needs to be advertised as just that. 
I went to school for Athletic Injury Prevention and being a Physical Trainer I also learned what I could about nutrition because they go hand in hand. You cannot achieve a physical goal without nutrition. It works the same way with the mind, which is why I went back to school to focus on Psychology. I wanted to learn more about the mental roadblocks that were being hit as they would fail to complete tasks for various reasons. 
Maslow’s Hierarchy states that all 4 basic needs must be met before what you want can be achieved. In these cases, the idea of physical health is a want and not a need, and other aspects of their lives have not been sufficiently satisfied. 
Each area of your life has an impact on another, or all, and knowing that you’re dealing with all by focusing on one helps you push through when confronted with obstacles. It also makes it easier to be happy about any progress and share it with others who are in similar circumstances. 
Here’s to understanding your wellth….

Day 7….Run Day

Here it is. The last day of the first week’s exercise. I call it basics overload. The following weeks will be done in the beginning of the week, much like this was done throughout and at the end of the week. 

The goal is still the same: 100 pushups, 100 squats, as many pullups as you can do, 100 calf raises, 150-300sec of planks…..each day, for 30 days. 

Here is Day 7. I cut out squats and calf raises because of the longer runs, and Day 8(1st day of week 2) will be leg heavy. 

Start with 1 mile run

  • 20 pushups
  • Max pullups
  • 20sec planks (front/side/side) 

Do 5 sets of this with 200m sprints(75-85% max effort) between each set. 

Finish with 1 mile run


This is not timed but you can time it to challenge yourself or a friend. The total run distance is 2.5 miles and varies your run speeds, using different energy systems. 

I timed the circuit portion. As you can see from the screenshot I only took breaks between the 1st mile and workout, and the workout and last mile. I took that time to stretch my legs after the warmup and before the cooldown. I also stretch them after I was done. 

Stretching is essential to keeping stride and flexibility, as well as keeping the muscles  from tightening. The eccentric movement is also a muscle building form if done properly. 

Moving forward……

The following weeks included added bodyweight movements that will help with mobility and strength for the foundation movements (pushups/squats/pullups).

Also, days that do not include running will have a built-in anaerobic component. 

WEEK 1 UPDATE

If you have changed your eating habits, you should feel pretty good at the end of the week. Each day included a workout that vigorous and lasted from 25-60mins, depending on your fitness level. No matter your fitness level though, you got a good workout, strengthened your muscles, and boosted your metabloism. Your body will compensate after 10days of going through a new routine, which is why I adjust my methods every other day, just to keep things moving. The important part is food. My cravings are still that of the foods I love, but I have stayed away from them and at the end of the week it gets a bit easier. 

You have to remember that you are doing this for you and if you just keep it going you can establish a balance in your life and get back to eating some foods you love. You will also realize that you lose some of those cravings because you haven’t felt this good before, or in a long time. 

It works…….I promise………Stick with what you are doing and believe in the process. Be positive and notice even the smallest changes and celebrate them. Its the practice that creates success, not the 1 time event. Consistency is key. 

Love and enjoy your new wellth. You never regret what you earn

Days 1,3 & 5

I gave you days 2, 4 & 6 yesterday. Today I will give you days 1, 3 & 5, and in a separate blog…….DAY 7. Day 7 is the end to the 1st week of circtuit basics and the only day that squats and calf raises are cut out because of an increase in running. Again though, there is no time limit. If you want to set a limit, do it to challenge yourself or a friend/partner. 

Days 1, 3 & 5

  • 10 pushups
  • 10sec planks (front/side/side)
  • 10 squats
  • Max pullups
  • 25 calf raises
  • 10 squats
  • 10sec planks
  • 10 pushups

Do this for 5 sets and run 1/4 mi(400m) between each set. 

You can vary your squats brom day to day.  On these days I did Sissy squats, or at least a modified version. Feet close together and sit as low as possible. 

On the other days I like to do overhead squats with a stick or some sort of pole.

Remember to get your time in stretching because doing these day after day gets a little tightening. 

And make sure that if you want to really make an effort, find time besides these workouts to get some extra reps in. 

How I lost 15lb of fat in 30days

Not only did I lose fat, but I strengthened my joints and prepared my muscles for intense workouts that would follow.

I did not do anything extreme or take anything you would be opposed to putting in your body. 

The problem we all have with our abdomen is the hard fat that accumulates. This fat cannot simply be burned off with exercise. 

I did 2 very basic things to make serious changes and actually want to continue it beyond the 1 month goal. Not only was it a 1 month goal, it was chosen for the shortest month, February, ON PURPOSE!!!!

This works very well for both men AND women, but it is tougher on women for 1 reason, stored medications. 

This is not something you have to continue for your entire life as it does cut out some sources of nutrition that your body needs. It is meant to be a good reset for your body. You burn out the stored fat that your body has built up and learn new habits to limit that fat in the future. 

Here’s the first part of the plan: EXERCISE

A very simple plan, but very tough in the beginning, and it is up to you to challenge yourself on the number of repitions you do. It’s your body so its your motivation and heart that are at work here. 

EVERY SINGLE DAY YOU MUST COMPLETE AT LEAST 

  1. 100 pushups 
  2. 100 squats

And you must walk/run every 3rd day. Add more bodyweight exercises to boost fat loss/muscle strength

  1. Pullups
  2. Situps(no anchor)
  3. Planks
  4. Dips
  5. Calf-raises

You can create your own number of repitions per day, as long as they don’t interfere with the pushup and squat numbers. You can do the repetitions however you want throughout the day and challenge yourself to get them done a certain way as well. Try to get well more than 100, at least for the pushups. Here’s an example

  • Morning-25 pushups
  • Workout-5×15 pushups
  • Bedtime-25 pushups

Then add 5 pushups to the reps per set each week. Challenge yourself. See if you can complete 4000 pushups instead of 3000, or whatever number you want. Don’t injure yourself and pay attention to your thresholds. Pushing your muscles past the point that you want to quit gives them the best chance to change. 

Now is the most important part: NURTITION

This is a diet but it can turn into something that is habitual. 

I don’t like to use the word diet because it implies that the change in eating is only temporary and carries a negative connotation. But, in this case, it is what it is. 

It may seem very difficult, and for some people may be more difficult than others. You want to cut out Carbs, Fats and Sugars. I know, it seems much more difficult than it is. Limited good fats are good and carbs from vegetables are also good. My friend actually does this for 20weeks to shed all fat before a vacationc then he comes back and gains 50pounds to beef up before doing this again and losing it. What he does is absolutely destructive, even though it works, and I do not recommend it, but I want to tell you it really does cut all fat from the bone and the 20weeks is to get to the hard to reach and heavily built up areas of the body, usually the hips and thighs. 

Let me give you examples of what to eat

  • Lean turkey
  • Fish
  • Chicken
  • Any vegetables
  • A handful of nuts
  • An avocado

Here are things you want to stay away from

  • Red meat
  • Alcohol
  • Pasta
  • Rice
  • Anything that’s not water
  • Candy

Get the picture?

The good thing is that you can eat as mich of the good stuff as you want, all day long. 

I would eat, literally, 10meals a day and only reach about 1500 calories, byt I was eating all day and lost 10lbs of FAT in the first 7 days. It tailed off a little after but my muscle stayed in tact and I felt FANTASTIC, I swear. I continued it well into the following month. I have kids so its not easy and I had to make sacrifices at times, but all-in-all I was on point and it worked extraordinarily. 

You can also add circuit workouts and anabloic workouts to your days to really give it a boost. Doing too much can have an opposing effect on your body as it goes into survival mode.

The point if this is to have the body eat away at the hard fat it has stored. 

Here is why it gets problematic for women

Medications women take, generally more than men, are stored in these areas of hard fat. Because you are now attacking these areas, the chemicals are rereleased into your system, creating a minor imbalance, depending on the medications. My friend’s wife could not get through short periods before she had to stop and slowly detox before making it through a round of this method. AND IT WORKED TREMENDOUSLY when she got through it. 

Remember, fat burns off fastest at its thinest stores, usually the neck/ankles and towards the midsection from those points. 

AGAIN, this is only meant to reset your body and help you move to the next step of your path to health and whatever conditioning goal you have. You will need support with this so share your feelings and allow the people around the ability to be frustrated. You need their help, so help them cope with you. 

Lastly, DRINK A TON OF WATER

Build your wellth

Polar benefits

I think I mentioned before that I prefer my Polar Loop over any other activity tracker. Here are a few reasons, and the picture should show them, although there is more to the device and app than what’s on that screenshot. 

I am currently in a state of reconditioning for my body. I took a short time off, and because of some activities, I acquired a few injuries to small but major points of my body, my lower right hip/back and my right shoulder(internally). Two areas that demand time to heal unless you want some matching injuries on the other side of your body. 

As I posted recently, I like to use a month before hitting it hard again to get my body evenly lubricated and broken in by getting in pushups, squats, planks, pullups, etc….. usually whole body work that uses only bodyweight. I will ramp up the workouts as I go and change the routine to mix in oxidative energy buildup. With a normal activity device, or a good one that measures your heartbeat as well, but on your wrist, you cannot get a good measurement of heartrate, movement or exertion because the device is bumping around if you jump, you are staying put as you do pushups or pullups and the device cannot get a correct measurement. Due to this inaccuracy, your daily numbers cannot be correctly monitored or compared over time. 

Polar Loop links to a chest monitor, which also accurately links to most stationary equipment that measures heartrate. Just by doing a circuit that is fairly stationary, I can accurately record my calories and fitness level. Without the heartrate monitor for this workout my numbers could’ve been off by a couple hundred calories and I coudn’t correctly monitor my progress. 

The workout shown above is the non-run day of the 1st week of my reconditioning program. 

  • 25 pushups
  • Max pullups
  • 25 Overhead squats with pole
  • 30sec planks (front/side/side)
  • 25 calf-raises

It is represented by 4 sets of those exercises with 3 min rests between sets

You don’t need to time it as a beginner but as you get stronger this is less than 25mins

Almost 400 k/cal in what was really 24min for me. I detached the device before I was fully cooled down and I word it for a few minutes before I started. 

I this is the 3rd and last day of this particular circuit and each time it went faster and I felt stronger. I will post the other 3 days and what I will do for day 7, tomorrow. 

How I lost 15lb of fat in 30days

Not only did I lose fat, but I strengthened my joints and prepared my muscles for intense workouts that would follow.

I did not do anything extreme or take anything you would be opposed to putting in your body. 

The problem we all have with our abdomen is the hard fat that accumulates. This fat cannot simply be burned off with exercise. 

I did 2 very basic things to make serious changes and actually want to continue it beyond the 1 month goal. Not only was it a 1 month goal, it was chosen for the shortest month, February, ON PURPOSE!!!!

This works very well for both men AND women, but it is tougher on women for 1 reason, stored medications. 

This is not something you have to continue for your entire life as it does cut out some sources of nutrition that your body needs. It is meant to be a good reset for your body. You burn out the stored fat that your body has built up and learn new habits to limit that fat in the future. 

Here’s the first part of the plan: EXERCISE

A very simple plan, but very tough in the beginning, and it is up to you to challenge yourself on the number of repitions you do. It’s your body so its your motivation and heart that are at work here. 

EVERY SINGLE DAY YOU MUST COMPLETE AT LEAST 

  1. 100 pushups 
  2. 100 squats

And you must walk/run every 3rd day. Add more bodyweight exercises to boost fat loss/muscle strength

  1. Pullups
  2. Situps(no anchor)
  3. Planks
  4. Dips
  5. Calf-raises

You can create your own number of repitions per day, as long as they don’t interfere with the pushup and squat numbers. You can do the repetitions however you want throughout the day and challenge yourself to get them done a certain way as well. Try to get well more than 100, at least for the pushups. Here’s an example

  • Morning-25 pushups
  • Workout-5×15 pushups
  • Bedtime-25 pushups

Then add 5 pushups to the reps per set each week. Challenge yourself. See if you can complete 4000 pushups instead of 3000, or whatever number you want. Don’t injure yourself and pay attention to your thresholds. Pushing your muscles past the point that you want to quit gives them the best chance to change. 

Now is the most important part: NURTITION

This is a diet but it can turn into something that is habitual. 

I don’t like to use the word diet because it implies that the change in eating is only temporary and carries a negative connotation. But, in this case, it is what it is. 

It may seem very difficult, and for some people may be more difficult than others. You want to cut out Carbs, Fats and Sugars. I know, it seems much more difficult than it is. Limited good fats are good and carbs from vegetables are also good. My friend actually does this for 20weeks to shed all fat before a vacationc then he comes back and gains 50pounds to beef up before doing this again and losing it. What he does is absolutely destructive, even though it works, and I do not recommend it, but I want to tell you it really does cut all fat from the bone and the 20weeks is to get to the hard to reach and heavily built up areas of the body, usually the hips and thighs. 

Let me give you examples of what to eat

  • Lean turkey
  • Fish
  • Chicken
  • Any vegetables
  • A handful of nuts
  • An avocado

Here are things you want to stay away from

  • Red meat
  • Alcohol
  • Pasta
  • Rice
  • Anything that’s not water
  • Candy

Get the picture?

The good thing is that you can eat as mich of the good stuff as you want, all day long. 

I would eat, literally, 10meals a day and only reach about 1500 calories, byt I was eating all day and lost 10lbs of FAT in the first 7 days. It tailed off a little after but my muscle stayed in tact and I felt FANTASTIC, I swear. I continued it well into the following month. I have kids so its not easy and I had to make sacrifices at times, but all-in-all I was on point and it worked extraordinarily. 

You can also add circuit workouts and anabloic workouts to your days to really give it a boost. Doing too much can have an opposing effect on your body as it goes into survival mode.

The point if this is to have the body eat away at the hard fat it has stored. 

Here is why it gets problematic for women

Medications women take, generally more than men, are stored in these areas of hard fat. Because you are now attacking these areas, the chemicals are rereleased into your system, creating a minor imbalance, depending on the medications. My friend’s wife could not get through short periods before she had to stop and slowly detox before making it through a round of this method. AND IT WORKED TREMENDOUSLY when she got through it. 

Remember, fat burns off fastest at its thinest stores, usually the neck/ankles and towards the midsection from those points. 

AGAIN, this is only meant to reset your body and help you move to the next step of your path to health and whatever conditioning goal you have. You will need support with this so share your feelings and allow the people around the ability to be frustrated. You need their help, so help them cope with you. 

Lastly, DRINK A TON OF WATER

Build your wellth