Keep It Interesting

Avoid Boredom.

Although I do some kind of exercise every day, I really don't have a set routine.  Some folks will think that is terrible, and others will be surprised, and some of you are asking why I bring it up. I mention it because I suspect I am not the only one that gets bored with routine. And if I get bored I tend to lose my commitment.  To avoid that, I try to have some variety in my workouts and my diet.

Add Variety

What others do to stay fit interests me a great deal, so I read a lot - other blogs, Google+ posts, YouTube fitness channels, and even the articles that are behind some of my favorite Pinterest pins. I also subscribe to several "news" feeds using Feedly.  Last year Cheryl asked for some Kettle bells for a Christmas present, and I got her a set and some workout videos to go with them.  When she said that didn't like any of the videos, I searched YouTube and discovered FitnessBlender. They not only have kettle bell routines, but many other full workouts.  I subscribed to their channel, and soon after began using Cheryl's kettle bells on a regular basis.  Last week there was a new video posted, which you can see on their YouTube Channel.. After watching it, I told Cheryl that I was sure this was going to kick my butt.  I was right.  For the next two days I was sore in new places.  Like the old Wyoming cowboy that I am, however, I got back up on that horse two days later and the soreness the next day was not as bad.  This morning it was still hard, but I am not nearly as sore.

Eliminating Excuses.

In the last week my exercise has included not just the kettle bells, but also elliptical, my swimming pool, and my bicycle. Oh, yeah, and the yard work; I mow my own lawn, unlike many of my neighbors. Having a variety of ways to exercise helps me eliminate excuses.  After a long day at the office it would be easy to use "it's raining" as a reason to not go for a run, walk the half-mile to my gym, or ride the bike. Knowing that I have an elliptical on the porch, a JourneyGym in the bedroom, and a spare room with kettle bells takes that and other excuses away. Add to that the collection of apps on my Android phone and on my iPad including several easy to follow body-weight routines, and there really is no excuse.  There can still be a fun workout, even if it wasn't what I had hoped for that day.

Lifestyle - Not Routine

Each day I know that I am going to eat sensibly and do some kind of workout. I am committed to that as a lifestyle choice. By faithfully using the MyFitnessPal tools - I have their app on my phone, my iPad and desktop computer - I monitor what both what I eat and what I burn through exercise. Easy for me to know when to eat more (or less), and when to workout a little more to make up for that business lunch. Because I am not on a set diet or exercise plan, it is easy to have variety and yet stay focused on this fitness journey.

Find Your Own Variety

Over the next few weeks I hope to share some of the ideas from the many articles I have been reading. I have several "queued" up for editing and posting. Topics like

• Habits of People Who Lost Weight
• Anti-aging Secret You Can Start Anytime
• Least Effective Exercises
• Is Clean Eating a Myth?

In the meantime, let me share links to some of the articles that gave me the ideas for today's post. Enjoy!

• Dave Kalama's Five Exercises for Every Athlete
• Strong, Fast, Explosive and Powerful (thanks Sean for the link).
• Least Effective Exercises Slideshow from WebMD
• How To Beat Boredom with Cardio Workouts by FitSugar

Be sure to eat some breakfast, and take a Clif Bar with you.

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Eat Right. Exercise. Get Plenty of Rest.

Busting Some Common Fitness Myths

Are you disappointed by the report from your bathroom scales? You are not alone. Many people start an exercise regimen and wonder why the scales keep reporting the same number, or maybe even one that's higher. What could be wrong?

Gretchen Reynolds edits the New York Times Phys Ed Column. She recently sat down with the folks at Greatist.Com to talk about her new book, "The First 20 Minutes." She has the experience as a former competitive runner and cyclist to understand diet and exercise, along with the research skills as an editor to evaluate the latest research on health and fitness.  In the interview, Reynolds says

• Exercise does not have to mean running,
• Stretching before exercise may not be good,
• Cool down after exercise not really necessary,
• Exercise alone does not lead to weight loss.

It is this last point that needs emphasis. In my brief post a few days ago, I shared an image that first appeared on SparkPeople.Com to accentuate my basic rules for losing weight and keeping it off. Eat Right. Exercise. You have to do both. Losing or gaining weight is simple math. If you add exercise without controlling how much you eat the results will not be what you are looking for. Here is what Reynolds says:

People start exercising and do not immediately — or even for a longer term — lose the weight they expect, so they quit exercising. So, it is important to somehow get the message out that if you do not control your eating habits, if you do not cut calories, exercise almost never leads to weight loss by itself. And that's especially true for women. It's really unfair. But exercising does seem to stimulate the appetite more in women than it does in men. It's not uncommon at all for women who join marathon-training groups to gain weight. And that can be really discouraging. What is important to understand is if you are taking in fewer calories than you are burning you will lose weight. And once you've reached the weight you want to maintain, exercise has been shown to be the best way to maintain a reasonable weight. It does help your body essentially reset its sense of how much you should weigh and it stops producing as many appetite hormones.

Almost 62 And Fit: What's Your Excuse

In a few weeks I will turn 62. That age no longer seems old to me. Just three years ago as I contemplated entering the last year in my fifties, I was depressed. And fat. Really fat. And really out of shape.

Fast forward to this morning. After a good night's rest (rule #3), and some time in First Samuel, I hopped on the bike and headed to the pool store for some supplies. Four miles before breakfast. Then off to the beach and some swimming in the Atlantic and then returned home to swim a few laps in the pool. Yesterday was full, with weekly shopping, mowing the lawn, and 18 holes of golf.

All of that is only possible because I can now make that the typical day. Three years ago I weighed 367 pounds, and looked OLD. This week I weigh 206 and don't look so old.

Okay, maybe I don't do the beach or play golf every day, but I do get in 20 to 40 minutes of cardio or a trip to the gym or a session with my kettle bells. Every day. I watch what I eat and keep my calories in line with my daily activity. It's a lifestyle, not a diet or a program. If I can do it, then you can as well.

Need more inspiration? Read this great post from Niall Traynor.

60 And Fit: What's Your Excuse?

By Niall Traynor the Trainer On 15 Oct, 2012

(a short excerpt will show you why you should read it)

Who do you know who is 60 and fit? For the great majority of us we let age be an excuse to stop trying to get into really great shape. There is no doubt that working out as we get older can be more challenging but that just means we have to be smarter and more patient with our progress. Below are a couple of videos of some truly fit gents over 60. While these guys have worked out most of their lives, there are many examples of people who started working out at 40, 50, or 60 who have gone on to tremendously increase their strength and reduce their excess weight.

Read the rest at:  http://www.impactfitnessinc.com/60-and-fit-whats-your-excuse/

Eat Right. Excercise. Get Plenty of Rest. That's all there is to it.

Fast or Slow, A Mile is a Mile

While browsing some Health & Fitness posts on Pinterest, the title in this image caught my eye. The first commandment inspired this post.

Two years and 160+ pounds ago I returned to eating right and walking regularly. At first a 1/4 mile. With a resting break. Seriously, a break at 1/8th of a mile because I was winded. Soon it was non-stop 1/4 mile, then half a mile, then a mile, and then two. About a year ago I decided to start adding some jogging. In the last year I have participate in two 5K  runs. This month I have moved up to mostly running.  My point is not intended to be braggadocious. My point is that it works and it doesn't matter that I am not the fastest. As another popular saying goes, no matter how slow you go, you are still lapping everyone on the couch.

You might also enjoy Betty's post. Just because you don't look like the typical runner, you still have the right to be out there doing it at your pace. So what if your running looks like everyone else's walking. Big deal. What other people think of you is not important. If you run, you are a runner.

Forget about getting skinny

Both photos were taken on Florida beaches, and both were taken by Cheryl, the love of my life. The fat guy on the left was in the Tampa area back in 2008. The skinnier dude on the right was seen on Deerfield Beach last month. The difference in weight is 162 pounds. The loss was accomplished without a special diet or program. The fat me simply started eating breakfast, packing some snacks and lunch to the office, and walking every day. That was the entire program. No calorie counting. No exercise plan. Just eating regular sensible meals and doing some kind of physical activity every day.

Over time I did learn a lot about the food I was eating, and how to make sure my daily diet was balanced. About 25% protein, 55% carbs, and the rest as good fats. I found MyFitnessPal.com, which has tools to help track what I was eating and how many calories I was burning through exercise. It helped me calculate my BMR and set realistic goals. BUT, and please trust me on this, I didn't start that way, and neither do you. Just decide to change your life and eat right and exercise. Use a piece of paper to track your weight about once a week. Once in while take your waist measurement. If you want to do more, click "The Tools" link at the top of this page.

DO NOT WAIT TO BECOME AN EXPERT. JUST DO IT!  That is your take-away today; if you don't like how you look today, then start living each day differently. Eat Right! Exercise! The weight WILL take care of itself.

Training Zones and Running for Fitness

Running is not for everyone. I was reminded of that when a friend of mine posted his social media status recently:

I went for a run but came back home after 2 minutes because I forgot something...
I forgot that I'm fat and I can't run for more than 2 minutes.

Cheryl, TLOML, and I are going to participate in a 5K Run/Walk in about 10 days. Cheryl is going to walk with one of our friends. I am planning to part jog and part walk and beat my time of last year. To prepare we have been doing a 5K each weekend near our home here in South Florida. We are using the upcoming 5K as motivation to keep up our fitness routines. Cheryl has hers, I have mine. Both of us now have Timex watches with GPS and heart rate monitors. As we discuss our workouts we have found ourselves talking about how to "get in the zone." The right heart rate zone.

Whether you want to lose weight, burn fat, develop your six pack abs, or just maintain a healthy fitness level, regular cardio exercise needs to be major part of your weekly usual workout pattern. So, what is the right zone? Depends on your objective for the workout and your overall fitness goals. You will need to know your resting heart rate (mine is 53 beats per minute). You also need to know the safe maximum heart rate for YOU. Don't worry. There are plenty of calculators for that if you don't want to do the simple math of subtracting your age from 220. Okay, it might be a little more complicated than that, so here are a two from some good on-line resources:
http://www.active.com/fitness/calculators/heartrate.htm
http://www.exercise.com/tools/target-heart-rate-calculator
I think  you will really like this second one with it's sliding scales and good visual indicators of target heart rate zones.

Monitoring my heart rate during workouts has been part of my routine for several months. A couple of weeks ago I came across an article on RunningForFitness.Com about training zones. It spurred me to do more research. Let me share some notes from their web page as well as a few from LiveStrong.Com, another great source of fitness info.

The rest of my post today comes from  RunningForFitness, LiveStrong and the Mayo Clinic.

Your Fitness Zone
For vigorous exercise, aim for a target heart rate of 70 to 85 percent of your maximum heart rate (MHR). Your MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.
http://www.mayoclinic.com/health/target-heart-rate/SM00083

Tempo Runs
A tempo run is a sustained, high-intensity effort to help improve your endurance and stamina. You begin with a five- to 10-minute warmup and then begin your tempo run, which can be intervals such as three minutes of running at high intensity followed by one-minute recovery jogs or 20 minutes of consistent running at a high intensity. Whichever training style you choose, your high intensity running should be at 85 to 90 percent of your maximum heart rate, according to "Running Times."
Read more: http://www.livestrong.com/article/406879-heart-rate-monitors-for-tempo-runs/#ixzz25H5vHXJQ

Considerations
Your running ability is affected by water and food intake, stress and sleep, which means your heart rate will be different on different days. This varied heart rate response is one reason a monitor is beneficial. The pace you ran yesterday may cause your heart rate to elevate too high today, and you will need to slow down. If you are having a strong day and your heart rate is too low, you can increase your pace to elevate your heart rate into your training zone.
Read more: http://www.livestrong.com/article/406879-heart-rate-monitors-for-tempo-runs/#ixzz25H5WE223

You may also want to read Heart Rate Training Zones By USA Triathlon Coach Ken Johnson, or this article on BodyBuilding.Com by Lisa Moser,  http://www.bodybuilding.com/fun/moser9.htm

Final Thought
Don't push too hard. When you start to work your heart over these suggested percentages, not unless you are in great shape and can push yourself into a higher range, then you have gone into an Anaerobic Threshold. Which means that you are pushing yourself way too hard, and no healthy benefits are being obtained. You are defeating your purpose. If you push yourself into an Anaerobic Threshold your body can no longer meet its demand for oxygen. You will start to feel exhausted, your HR increases above the Max. (which is 100%), you will stop the fat burning process, and you will start to hyperventilate due to the excessive amounts of lactic acid in your body. In other words, you are not pulling in enough clean oxygen through the lungs to clean it out of the blood. Your heart can no longer pump enough blood to your working muscles to sustain your activity, and you are overloading yourself. You prevent this from happening by staying in your Target HR Range. As you become more fit, you can push yourself into a higher range without going over into the Anaerobic Threshold.


REMEMBER: Talk to your doctor before starting an exercise program if you have a chronic health condition such as heart disease, high blood pressure or diabetes or you take medications such as beta blockers for these conditions or for migraines or glaucoma. Also see your doctor if you experience heart palpitations, fatique or shortness of breath. And of course, be sure to eat breakfast, and take a Clif Bar with you.

Heart clip art used under license from PresenterMedia.Com

Two Years Later 160 Pounds Lighter

This morning Cheryl and I met old friends, Steve and Donna Kistler, for breakfast. We do this about twice a year when we visit our family in Las Vegas. This time it was our new grand daughter, Vivienne, that was the main reason for being in Nevada. When we make it this far west we try to catch up on life's journeys with two of the people that have meant a lot through the years. Earlier this year we began talking about staging a retake of the photo made in July of 2010. Last night Steve reminded me that we would find someone to snap a picture, and he remembered the order of our position in the one taken two years ago. We imposed on our waitress to use first Steve's Nikon and then my Canon to document the visit. With photos safely captured on our digital cards, Steve said, "be sure to post that on the blog to show the difference." Two years later Steve, Donna and Cheryl look pretty much the same. Thankfully I now look so  much better, and all because of the regular habit of eating right and exercise.

My breakfast? Corned beef hash, scrambled eggs, hash browns and one slice of sourdough bread. Probably the same as two years ago. But after breakfast and when Steve had left for work, I went for a 30 minute walk.

There's no secret to losing weight, or maintaining a good fitness level. Eat right. Exercise.

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Be sure to eat breakfast, and take Clif Bar with you.

Your Results May Vary

Three miles followed by a few laps in the pool. 481 calories burned. Endorphin level restored. Your results may vary, but don't let that discourage you. Whether you burn more or less calories than me is not important.   Focus instead on the success of your achievement. Enjoy the positive boost in your mood whether it only takes ten minutes or an hour of physical activity. You have not only improved your physical well-being, but also your mental fitness.

Our theme this week is making right eating and exercise a habit. The endorphins your body creates in response to exercise are believed to relieve pain; enhance the immune system; reduce stress; and delay the aging process. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs. There are many ways to stimulate the production of endorphins, but exercise has the added benefit of improving your heart health, general body strength and conditioning. It has been almost two years since that week in 2010 when I decided I just didn't like me or my body very much. The first fifteen months got me back to the weight I was in high school. Then I moved into the next phase of maintaining the weight and improving my physical strength and general body tone - what I call rule #22. During this year I have varied the types of work-outs, but the routine of daily exercise has not varied. I try to do something every day that requires that second shower.

How does this help with developing the exercise habit? Simple - it feels good! The word endorphin is the combing of the short forms of two other words, endogenous and morphine, meaning that it is a morphine like chemical produced from within your own body. In fact, when it was discovered in 1974, research showed that the Endorphins structurally resemble opiates and produce feelings of well-being and happiness. You can read more at LiveStrong.Com and the various sources cited by these Wikipedia and WebMD articles.

There is a reason that most fitness professionals say that your cardiovascular workouts should be at least 20 minutes. It usually takes that long to reach the threshold for that "second wind" effect. When you cross that line your body releases this natural opiate. You feel less pain, making the exercise seem easier. It also helps you relax from the tension of the day. The euphoric feeling gives you a more positive and energizing outlook on life.

The added benefit is that exercise not only increases your energy level, improves heart health, lowers blood pressure, it also reduces body fat, and makes you look fit and healthy. It also helps me buy less expensive clothes. Seriously! When I was wearing  those 5X those shirts and 60" pants wardrobe shopping cost a lot of money. Today I can easily find size L shirts that look quite nice over my size 34 jeans, which cost a lot less than my old fat clothes. Think about it - there is a lot less fabric in the smaller size. All of this contribute to me feeling good about the daily habit of exercise.

Maybe you won't lose 26 inches around your waist, or drop more than a 160 pounds. Your results will vary. But feeling better about yourself will be just as powerful for you as it has been for me.

Enjoy!  Oh, and drop me a note to let me know how you are doing, okay?

Be sure to eat some breakfast, and take a Clif Bar with you.

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Eat Right. Exercise. Get Plenty of Rest.

Proof That The Journey Gym Works

Ten weeks ago I started a new workout routine. In those 70 days I have shared some of my thoughts about my new Journey Gym, and some of my activities during the Journey Gym 70-Day Challenge. 

At the half-way mark I wrote that a small weight gain did not tell the whole story. A week later I shared that my youngest son had said, "Wow Dad, You Have Definition." Two weeks ago, a co-worker who is four years younger than me asked, "how do you stay in such good shape?" Recently, TLOML has told me several times that she likes the look of my biceps and deltoids. And last week I slipped into size 34 jeans.

Today I offer additional proof that it is important to track more than your weight. At the half-way mark of The Challenge, my weight was at 213, almost four pounds more than when I started the 70-Day Challenge. The good news was that I had lost a total of four inches on my body. Gain four pounds, but lose four inches? My body was telling me to monitor the balance between carbs, fat and protein more closely. Thank goodness for the nutrition info on food packaging and the tools at MyFitnessPal.Com. I made adjustments to my diet by adding more carbs and making sure I ate several times a day. The good news is that I lost those four pounds. The more exciting news is that I gained four total inches. It's exciting because of where I gained it. An inch gain on both biceps. An inch gain on both forearms. That's the result of the resistance bands on the Journey Gym. Lost another inch around the waist with small increases in calf and chest size. The result is what you see in the picture - me showing off for Cheryl, TLOML.

When I introduced rule #6 - Work It Out As You Go, I told you what Cheryl said she wanted for Christmas in 2010 - biceps. She finally has them. This afternoon we are going to celebrate. I am going to put on my black 34" Wrangler jeans and take her to a movie. Would you like to celebrate the same kind of life renewal? Quit thinking about it and start doing it!

For less than the price of most gym memberships, you can have your own Journey Gym.

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Eat Right. Exercise. Get Plenty of Rest.

Can You Lose Weight Without Knowing Your BMR?

Of course you can! I did. For a while that is. In fact, for the first two or three weeks on my journey to losing 156 pounds, I didn't even count calories. Oh, sure, I did do some rough calculations of the likely amount for each meal by reading the package labels, or doing a quick Internet search for nutrition information. I learned that most bread slices are about 100 calories, that a large egg is about 70, and so on. So when I say that I just guessed at how much was the right amount of food to eat it was at least an educated guess. True story!

Now I am not suggesting that you take the same approach because I don't know anything about your BMR. When I started my journey I just wanted to look like the guy in the blue shirt holding his second daughter; that was more than 20 years ago when Falon was just over a year old. My best guess is that I weighed 225 pounds back then, and the day I set the goal I was at 367 pounds. My dream became losing  142 pounds by the end of 2011. It was time to change something and eat right and start exercising is the only thing I could think of. I did not know my BMR or that such a term existed.

If you have been following our story you know that I tracked my weight and other measurements using Google Docs. Then I discovered MyFitnessPal.Com while looking for nutrition information on something I wanted to eat. When I discovered there was an app for my phone it became easy to "count calories" by logging everything I ate. And it has tools to help set goals which all starts with knowing your BMR - basal metabolic rate. Here is what I read on their BMR page.


BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise. Our calculator uses the Mifflin-St. Jeor equations to estimate BMR which is believed to be more accurate than the more commonly used Harris-Benedict equation.


Eighteen months ago my BMR was 2,903 calories per day. If I wanted to stay fat at 367 pounds and not exercise then I needed to eat that much. And I did and more. Today my BMR is 1,850. And because I am more active today, I eat about 2,300 calories. How does this help you? Why did I tell this story? Because when you are setting goals, you need to know what you are doing now so that you can change what you do tomorrow. 

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Eat Right. Exercise. Get Plenty of Rest. Calculate your BMR. Set a goal.(If you really want to understand BMR, try this Wikipedia article.)

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Eat Right Means Nutritionally Smart: Seven Simple Ways to Eat Healthier (with Strawberry Orange Sorbet recipe)

A friend of mine, Anne Milford (@book_nurse), called the other day to talk about the transformation that Cheryl and I have made to our bodies, our life and our marriage. Near the end of our conversation, she asked me a question about counting calories, "did you always use MyFitnessPal.com?" The answer - not at first, not until about 4 months after I started. What did I do first? Made my best educated guess about portion size by reading nutrition labels on EVERYTHING I ate. I didn't know then what BMI or BMR meant. I didn't even know how many calories I should eat. At least not for the first few weeks. But I read everything I could about nutrition. I researched each category to find out how many carbs, how much or how little fat, what kind of carbs, what kind of protein. Then about a year ago, while looking up the calories for some food I had eaten, I discovered MyFitnessPal.Com. Soon I discovered they had an app for my phone. It's easy to use, so I keep using it. Only missed one day of logging in the last 365. Back to the phone call with Anne.

About 30 minutes after we finished talking, I had pizza for lunch, and dutifully opened the MFP application on my iPad. After recording the slice of pizza and the salad I saw a question posted by a friend on MFP - "How many of you went over on your sugars regularly and still lost weight? Is this negotiable at all?" It is the kind of question I used to struggle with. Maybe you do, also. Here's my advice, for what it's worth. It's not just about the sugars, or the sodium or the protein. You have to balance with your daily exercise. Calories in. Calories out. Eat Right. Exercise. So, before you stress too much, do some reading. Here's a good blog post on nutrition. I have not tried the recipe, but I found the information to be very good.

 I Want To Lose Weight Fast: Nutritionally Smart: Seven Simple Ways to Eat Healthier (with Strawberry Orange Sorbet recipe)

Another good resource is Tim Ferris' book, "The Four Hour Body." Get a copy and at least read the first 4 chapters. You can get the hardback, paperback, audio, or eBook by clicking over to buy.com.

OH, and if you have some old photos or scrapbooks from times when we might have been together in the same place at the same time, please send them to me privately by clicking this email link for photos@blogs.docdevore.com.  Please! With sugar on it?. Trust me - they won't end up here unless you give me permission.

Be sure to get some breakfast, and take Clif Bar with you.

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Eat Right. Exercise. Get plenty of rest.

Make Exercise Workouts a Habit

Over the last 18 months I have developed the habit of eating right and exercising daily. These last 7 days were a challenge to both. While attending the large HIMSS 2012 Annual Conference, I did not have access to my usual daily routine, but I adapted. Every day I tracked my calories. Every day I did some cardio. But not in my normal way because I was not home with my JourneyGym or my Elliptical Trainer or a pantry stocked with the good foods that Cheryl and I buy. Eating right was easy. It's a habit now to make good choices, and to eat sensibly sized meals. Working out was the challenge. Yet, every day I found a way to get in at least two miles of walking (usually more) and even found one afternoon to get in a run around my daughter's neighborhood. Tim Taylor talks about the importance of habits in his well written post of today titled Workout Habits ! ! ! - Bodies Unlimited Personal Training. Here's a snippet:

Habits whether good or bad are formed between 21 and 28 days. If you go to the gym or just walk for three to four weeks without missing a day, you will have made exercise a habit. It becomes part of your daily routine. If exercise is skipped, you will feel as if something was missing from your day.

Take the time to read Tim's post and leave a comment there, or here. And then share with others who need a little motivation to keep at it.

Be sure to eat some breakfast, and take Clif Bar with you.
Eat right. Exercise. Every day!

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The Disclaimers, Shameless and Legal Stuff

I am not a doctor. I am not a certified trainer. I am not a professional body builder. I m in better shape and I do know a lot of stuff that those experts told me, but I don't have a paper that says so, and they haven't told me everything they know yet. Or as Uncle Buck said: "You should always consult a professional, like your doctor, before you begin any weight loss program, and you should ask an expert before you try some of the foods and exercise that Cheryl and Doc use." In other words, this blog contains my opinion on what might work and is for folks who are serious about changing their life. It should not be construed as anything more than what I found on my journey, and how I learned to use it. So you have now been warned: Do attempt the journey on your own without consulting a professional or gaining parental approval.

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By the way, I am still looking for old photos or scrapbooks from times when we might have been together in the same place at the same time. Especially interested in photos of KPOW Radio in Powell, Wyoming.  OR any thing else that you might want to share.  Send them to me privately by clicking this email link for photos@blogs.docdevore.com. Please! With sugar on it?. Trust me - they won't end up here unless you give me permission.

Bodybuilding.com - Kiyoshi 'The Samurai' Moody: Bodybuilding’s Natural Warrior

This is week #3 of The Journey Gym Challenge. Day 16. A long day, too. When I left the office to head home I was tired, hungry, and just wanted to sit down next to TLOML. Instead, when I arrived, I gave her quick kiss, changed clothes and headed out to the gym, otherwise known as the DeVore Poolside Office, and cranked up a new video from the folks at JourneyGym.Com and got my workout in. And I feel better about myself, just like I always do when I get started. Then I sat down to catch up on Google+, Facebook, Linkedin, Skype, and this newest post over at BodyBuilding.Com. Here is a little snippet from David Robson about a real champion who knows how to stay motivated. Enjoy!

Where do you find the motivation to constantly push yourself to the limit in the hopes of maintaining your position as one of, if not the best natural bodybuilder currently competing?

There are many things that motivate me to keep pushing. These are in no particular order. First, people who say it can't be done drive me to push beyond any limits.
Second, the competitors I compete against (Phillip Ricardo, Mike Waddington, Cleveland Thomas, Panex Pierre) push me to be my best.
Third, I want to make my daughter proud of her dad. She loves talking about me to her classmates and once brought me to show-and-tell.
And fourth, my mother......

Read the rest of the article at:  Bodybuilding.com - Kiyoshi 'The Samurai' Moody: Bodybuilding’s Natural Warrior

OH, and if you have some old photos or scrapbooks from times when we might have been together in the same place at the same time, please send them to me privately by clicking this email link for photos@blogs.docdevore.com. Please! With sugar on it?. Trust me - they won't end up here unless you give me permission.

Be sure to get some breakfast, and take a Clif Bar with you.
By the way, have your ordered your JourneyGym yet?

The Disclaimers, Shameless and Legal Stuff

I am not a doctor. I am not a certified trainer. I am not a professional body builder. I m in better shape and I do know a lot of stuff that those experts told me, but I don't have a paper that says so, and they haven't told me everything they know yet. Or as Uncle Buck said: "You should always consult a professional, like your doctor, before you begin any weight loss program, and you should ask an expert before you try some of the foods and exercise that Cheryl and Doc use." In other words, this blog contains my opinion on what might work and is for folks who are serious about changing their life. It should not be construed as anything more than what I found on my journey, and how I learned to use it. So you have now been warned: Do attempt the journey on your own without consulting a professional or gaining parental approval. And by the way, there is some other legal stuff on this page about who owns the trademarks and photos and copyright stuff. Most of what I have is not original, but the way I package it up IS, so be sure to read ALL of my rules. 

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Rules are simple. Eat Right. Exercise. Get Plenty of Rest. Let me know how you are doing!

Day 11 is for Exercise (Rule #2)

Today started out a little cloudy and cool, so it seemed like a good day to hop on the elliptical and then build a workout routine for the JourneyGym. Light breakfast (eat right) followed by 21.5 minutes on the elliptical (301 calories burned) followed by a 6 minute routine with the very portable and convenient JourneyGym. You can check out a quick 3 minute summary of the workout over on my YouTube channel.

What exercise did you do today?




OH, and if you have some old photos or scrapbooks from times when we might have been together in the same place at the same time, please send them to me privately by clicking this email link for photos@blogs.docdevore.com.  Please! With sugar on it?. Trust me - they won't end up here unless you give me permission.

The Disclaimers, Shameless and Legal Stuff

Thanks for spending some time with me.

You may also want to get useful tips on losing weight and exercising at my blog at MyFitnessPal (http://www.myfitnesspal.com/blog/docdevore) or Daily Stories about how to lose weight by only learning two rules - eat right and exercise - then visit Doc's blog over at docdevore.blogspot.com. CYA! (wear sunscreen :)

 Vaentine's Day is coming; so is summer; Get 15% all swimwear orders Promo Code: vday15

Okay, the legal stuff. Listen up.

I am not a doctor. I am not a certified trainer. I am not a professional body builder. I m in better shape and I do know a lot of stuff that those experts told me, but I don't have a paper that says so, and they haven't told me everything they know yet. Or as Uncle Buck said: "You should always consult a professional, like your doctor, before you begin any weight loss program, and you should ask an expert before you try some of the foods and exercise that Cheryl and Doc use." In other words, this blog contains my opinion on what might work and is for folks who are serious about changing their life. It should not be construed as anything more than what I found on my journey, and how I learned to use it. So you have now been warned: Do attempt the journey on your own without consulting a professional or gaining parental approval. And by the way, there is some other legal stuff on this page about who owns the trademarks and photos and copyright stuff. Most of what I have is not original, but the way I package it up IS, so be sure to read ALL of my rules. Here they are: All postings on my blogs are the opinions or thoughts by Floyd V. Doc DeVore and are protected by a Creative Commons license; all photos are the exclusive copyrighted property of Doc and any reuse, posting or alteration must be approved or licensed in a manner consistent with a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.Permissions beyond the scope of this license may be available at plus.google.com/108251433034379163350/aboutt. In other words, if you want to use, just ask me.

Summer is coming; pick out your swimwear and get 5% off all orders Code: LS5%

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(wear sunscreen :)

Day 3 of JGC Became Rule 3 In Genesis 3

Send me an email. Skype me. Or drop a comment. Let me know what you are DOING to lose weight and get in shape!

The Disclaimers, Shameless and Legal Stuff

Thanks for spending some time with me.

You may also want to get useful tips on losing weight and exercising at my blog at MyFitnessPal (http://www.myfitnesspal.com/blog/docdevore)  CYA! (wear sunscreen :)

Okay, the legal stuff. Listen up.

I am not a doctor. I am not a certified trainer. I am not a professional body builder. I m in better shape and I do know a lot of stuff that those experts told me, but I don't have a paper that says so, and they haven't told me everything they know yet. Or as Uncle Buck said: "You should always consult a professional, like your doctor, before you begin any weight loss program, and you should ask an expert before you try some of the foods and exercise that Cheryl and Doc use." In other words, this blog contains my opinion on what might work and is for folks who are serious about changing their life. It should not be construed as anything more than what I found on my journey, and how I learned to use it. So you have now been warned: Do attempt the journey on your own without consulting a professional or gaining parental approval. And by the way, there is some other legal stuff on this page about who owns the trademarks and photos and copyright stuff. Most of what I have is not original, but the way I package it up IS, so be sure to read ALL of my rules. Here they are: All postings on my blogs are the opinions or thoughts by Floyd V. Doc DeVore and are protected by a Creative Commons license; all photos are the exclusive copyrighted property of Doc and any reuse, posting or alteration must be approved or licensed in a manner consistent with a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.Permissions beyond the scope of this license may be available at plus.google.com/108251433034379163350/aboutt. In other words, if you want to use, just ask me.

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Need images for your blog? Check them out!

Day 2 of JouneyGym Challenge. 68 To Go. (how to get ripped the fun way)

Yesterday I could hardly wait to get home and hit the elliptical for a warm-up and then do 5 minutes with the JourneyGym. Total time 15 minutes. Total calories burned about 300.

The Disclaimers, Shameless and Legal Stuff

Thanks for spending some time with me.

 You may also want to get useful tips on losing weight and exercising at my blog at MyFitnessPal (http://www.myfitnesspal.com/blog/docdevore) or Daily Stories about how to lose weight by only learning two rules - eat right and exercise - then visit Doc's blog over at docdevore.blogspot.com. CYA! (wear sunscreen :)

Okay, the legal stuff. Listen up.

I am not a doctor. I am not a certified trainer. I am not a professional body builder. I m in better shape and I do know a lot of stuff that those experts told me, but I don't have a paper that says so, and they haven't told me everything they know yet. Or as Uncle Buck said: "You should always consult a professional, like your doctor, before you begin any weight loss program, and you should ask an expert before you try some of the foods and exercise that Cheryl and Doc use." In other words, this blog contains my opinion on what might work and is for folks who are serious about changing their life. It should not be construed as anything more than what I found on my journey, and how I learned to use it. So you have now been warned: Do attempt the journey on your own without consulting a professional or gaining parental approval. And by the way, there is some other legal stuff on this page about who owns the trademarks and photos and copyright stuff. Most of what I have is not original, but the way I package it up IS, so be sure to read ALL of my rules. Here they are: All postings on my blogs are the opinions or thoughts by Floyd V. Doc DeVore and are protected by a Creative Commons license; all photos are the exclusive copyrighted property of Doc and any reuse, posting or alteration must be approved or licensed in a manner consistent with a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.Permissions beyond the scope of this license may be available at plus.google.com/108251433034379163350/aboutt. In other words, if you want to use, just ask me.

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(wear sunscreen :)

Know Your Measurements For Bodybuilding Success. | Man Ramblin' 'bout SunScreen (Trust Me he said)

Bodybuilding.com - Know Your Measurements For Bodybuilding Success.

That's a post from a few days ago. BodyBuilding.com has been one of the best resources for me. Great tools for tracking all kinds of stats. If you want something easier and quicker then go to the tool I use daily at MyFitnessPal.Com. But if you really want to get into tracking all kinds of body stats, lifting stats and networking with professional trainers to average but buff to novice and just starting, it's a pretty good site. If you check out my profile there, be sure to leave a comment AND please add me as a friend if you decide to create your own body space.

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AFriendToListen@trustmeonthesunscreen.com

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The Disclaimers, Shameless and Legal Stuff

Thanks for spending some time with me.

You may also want to get useful tips on losing weight and exercising at my blog at MyFitnessPal (http://www.myfitnesspal.com/blog/docdevore) or Daily Stories about how to lose weight by only learning two rules - eat right and exercise - then visit Doc's blog over at docdevore.blogspot.com. CYA! (wear sunscreen :)

Okay, the legal stuff. Listen up.

I am not a doctor. I am not a certified trainer. I am not a professional body builder. I m in better shape and I do know a lot of stuff that those experts told me, but I don't have a paper that says so, and they haven't told me everything they know yet. Or as Uncle Buck said: "You should always consult a professional, like your doctor, before you begin any weight loss program, and you should ask an expert before you try some of the foods and exercise that Cheryl and Doc use." In other words, this blog contains my opinion on what might work and is for folks who are serious about changing their life. It should not be construed as anything more than what I found on my journey, and how I learned to use it. So you have now been warned: Do attempt the journey on your own without consulting a professional or gaining parental approval. And by the way, there is some other legal stuff on this page about who owns the trademarks and photos and copyright stuff. Most of what I have is not original, but the way I package it up IS, so be sure to read ALL of my rules. Here they are: All postings on my blogs are the opinions or thoughts by Floyd V. Doc DeVore and are protected by a Creative Commons license; all photos are the exclusive copyrighted property of Doc and any reuse, posting or alteration must be approved or licensed in a manner consistent with a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.Permissions beyond the scope of this license may be available at plus.google.com/108251433034379163350/aboutt. In other words, if you want to use, just ask me.

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(wear sunscreen :)

Rule #6: Give Up On Those Resolutions! | (Why I reposted)

A few days ago I reposted this Give Up On Those Resolutions! | Man Ramblin' 'bout SunScreen (Trust Me he said) from a blog written by a new friend over at MyFitnessPal.com. Cheryl asked why and I told her what I am now sharing with you:

(PS: Read my friend's blog over at MyFitnessPal and come back later this week and I'll tell you why I posted it.)

Well, it's later this week. Here's why. Every year about this time people who ate too much all year seem to think they gained weight because of the holiday season. You and I both know it's because they don't know the first two rules of being healthy: eat right and exercise. Intuitively they know that, and know they need to do something. Which is why they sign up for a new gym program. Nothing wrong with that. I have two gym memberships and a very nice home gym, thanks to my friends at JourneyGym.com. WHICH IS A VERY GOOD THING, because YouFit over on Atlantic is packed. Can't get to the equipment I want, but I know from experience that a lot of you won't be there next month. And that's too bad.

OH, and if you have some thoughts you would rather not share publically, but just need a friend to listen, I would LOVE to listen to how YOU want to LIVE LIFE. Seriously!! Send me an email.

AFreindToListen@trustmeonthesunscreen.com

By the way, all the tools I use are free or cheap and can be yours. Start here.

The Disclaimers, Shameless and Legal Stuff

Thanks for spending some time with me.

You may also want to get useful tips on losing weight and exercising at my blog at MyFitnessPal (http://www.myfitnesspal.com/blog/docdevore) or Daily Stories about how to lose weight by only learning two rules - eat right and exercise - then visit Doc's blog over at docdevore.blogspot.com. CYA! (wear sunscreen :)

Okay, the legal stuff. Listen up.

I am not a doctor. I am not a certified trainer. I am not a professional body builder. I m in better shape and I do know a lot of stuff that those experts told me, but I don't have a paper that says so, and they haven't told me everything they know yet. Or as Uncle Buck said: "You should always consult a professional, like your doctor, before you begin any weight loss program, and you should ask an expert before you try some of the foods and exercise that Cheryl and Doc use." In other words, this blog contains my opinion on what might work and is for folks who are serious about changing their life. It should not be construed as anything more than what I found on my journey, and how I learned to use it. So you have now been warned: Do attempt the journey on your own without consulting a professional or gaining parental approval. And by the way, there is some other legal stuff on this page about who owns the trademarks and photos and copyright stuff. Most of what I have is not original, but the way I package it up IS, so be sure to read ALL of my rules. Here they are: All postings on my blogs are the opinions or thoughts by Floyd V. Doc DeVore and are protected by a Creative Commons license; all photos are the exclusive copyrighted property of Doc and any reuse, posting or alteration must be approved or licensed in a manner consistent with a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.Permissions beyond the scope of this license may be available at plus.google.com/108251433034379163350/aboutt. In other words, if you want to use, just ask me.

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(wear sunscreen :)

Rule #10: Find A Friend To Teach You

Doc & Steve (Feb 2012)

Proverbs 27:10 has always stuck with me. "Do not forsake your friend and the friend of your father, and do not go to your brother's house when disaster strikes you--better a neighbor nearby than a brother far away."

Years ago Steven Kistler was my workout buddy. Well, should I say, he would talk me into going to the Evanston Rec Center while HE worked out.  Because  I liked him, I would go. Once in a while. But then I moved east and he moved further west. He stayed active and watched what he ate. I did not stay active and did not care what I ate. I had other excuses, but never did I blame Steve.

If you don't have a friend like Steven, or like the neighbor nearby that we will talk about tomorrow, then call me. Seriously. Someone you know has my number or knows someone that does. By the way, anything you want to talk about is fine, even those thoughts that you would rather not share publicly, but only need someone to listen. I would LOVE to listen to how YOU want to LIVE LIFE. Seriously!! Send me an email.

AFreindToListen@trustmeonthesunscreen.com

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(wear sunscreen :)

Ah. Quiet. (Repost from MY Flickr Pages). When I was fat!

Ah. Quiet. | Flickr - Photo Sharing!

Or as Granddad used to say, "Why are you standing over here looking at a place where you could sit down?"

LOL. That's a story for another day!

NOW HEAD OVER TO ONE OF THESE FOLKS AND GET THE PERFECT ONE. And then start with a walk to the corner and back - farther if you can.  

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OH, and if you have some thoughts you would rather not share publically, but just need a friend to listen, I would LOVE to listen to how YOU want to LIVE LIFE. Seriously!! Send me an email.

AFreindToListen@trustmeonthesunscreen.com

By the way, all the tools I use are free or cheap and can be yours. Start here.

The Disclaimers, Shameless and Legal Stuff

Thanks for spending some time with me.

 You may also want to get useful tips on losing weight and exercising at my blog at MyFitnessPal (http://www.myfitnesspal.com/blog/docdevore) or Daily Stories about how to lose weight by only learning two rules - eat right and exercise - then visit Doc's blog over at docdevore.blogspot.com. CYA! (wear sunscreen :)

Okay, the legal stuff. Listen up.

I am not a doctor. I am not a certified trainer. I am not a professional body builder. I m in better shape and I do know a lot of stuff that those experts told me, but I don't have a paper that says so, and they haven't told me everything they know yet. Or as Uncle Buck said: "You should always consult a professional, like your doctor, before you begin any weight loss program, and you should ask an expert before you try some of the foods and exercise that Cheryl and Doc use." In other words, this blog contains my opinion on what might work and is for folks who are serious about changing their life. It should not be construed as anything more than what I found on my journey, and how I learned to use it. So you have now been warned: Do attempt the journey on your own without consulting a professional or gaining parental approval. And by the way, there is some other legal stuff on this page about who owns the trademarks and photos and copyright stuff. Most of what I have is not original, but the way I package it up IS, so be sure to read ALL of my rules. Here they are: All postings on my blogs are the opinions or thoughts by Floyd V. Doc DeVore and are protected by a Creative Commons license; all photos are the exclusive copyrighted property of Doc and any reuse, posting or alteration must be approved or licensed in a manner consistent with a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.Permissions beyond the scope of this license may be available at plus.google.com/108251433034379163350/aboutt. In other words, if you want to use, just ask me.

---

(wear sunscreen :)