Wednesday, May 25, 2016

Day 76 Dropping 100 | Freedom is not Free

I want to say thank you to all our veterans for the freedom we all enjoy.  Many take freedom for granted and don't appreciate or understand the sacrifices made by our veterans so we all can enjoy things like a simple walk during our lunch hour.  So, as Memorial Day approaches, I encourage you to personally thank every veteran for your freedom, young or old, that you come in contact with on Monday, May 30th.

The first stage of #PJDROPPING100 will be completed on Day 77, which is the final weigh in day for a team weight loss challenge my employer has implemented as part of a wellness program.  On any weight loss journey, finding time to exercise can be a challenge.  I wanted to finish this stage of my journey strong, so I started walking during my lunch hour.  So if the weather is nice, I encourage you to get outside and enjoy the freedom our veterans have provided.

Thank you for following and supporting me on my journey.  And if you are a veteran, thank you for my freedom.  Remember to be better today than you were yesterday.

Thursday, May 19, 2016

Day 74 Dropping 100 | Throwback Thursday

It's always good to look back at memories that make you feel on top of the world.  What makes you feel on top of the world?

Maybe it was a big victory over your state rival where you carried your coach on your shoulders after the game, like I did 30 years ago.

Maybe it's training the son of the former heavy weight boxing champion of the world!

Maybe it was enjoying an incredible meal, like I did this week for lunch!  My on top of the world meal this week is Fresh N Fit's "Shrimp Scampi" from their Low Carb meal plan....Who knew getting fit tasted so good? I did!

Thanks for following and remember to be better today than you were yesterday.

Low Carb

Shrimp Scampi

Shrimp Scampi Made with Garlic, Olive Oil, Lemon Juice and Parsley Served over Roasted Spaghetti Squash. Fresh Steamed Broccoli on the Side.

Nutritional Info

Kcal (kcal)380615Sodium (mg)674996
Protein (g)4966Cholesterol (mg)340425
Carb (g)1730Fiber (g)510
Fat (g)1023Sugar (g)49
Sat Fat (g)13Weight Watchers (points)814

Thursday, May 12, 2016

Day 66 Dropping 100 | Weigh In Wednesday

One more weigh in until I hit the 12 week mark of my journey, which will be Friday May 27.  Today was another successful day, as I continue with my weight loss plan of Nutrition, Exercise, and Life Style Changes.  Check out this video to see the latest on my progress.
Thanks for watching and remember to be better today than you were yesterday!

Monday, May 9, 2016

Day 64 Dropping 100 | Chuck Taylor II's and Breakfast for Champions

I'm loving my high top Chuck Taylor II's.  They make a great and stylish shoe to WOD in.  Nothing like one arm alternating power snatches and box jump overs for like forever and a day!  I'm decent at the one arm snatches, but I'm still too heavy to be jumping around.  The impact on my joints would be damaging, so I scale by stepping up in lieu of jumping.  Remember to scale the workout to your fitness level and just keep moving, and you'll get there. Enjoy.

Okay, my favorite meal this week, is another breakfast meal, this time from Fresh N Fit's Low Carb Meal Plan.  Check out this flavor explosion that helped me start my day of awesomeness!
The morning sun shines on the breakfast for champions: Spinach and feta cheese egg mixture with chicken sausage patty: man that was good.  I'm living proof that losing weight never tasted so good.  I'm at 57 pounds lost in 52 days and I weigh in this Wednesday and I'm looking forward to dropping some more LB's and eating my Fresh N Fit Cuisine.  Thanks for following and remember to be better today than you were yesterday!

Sunday, May 8, 2016

Day 62 Dropping 100 | Fayette Feud

It's always good to add a little sport to your weight loss journey along the way.  Last weekend I competed in a two-person team competition; The Fayette Feud, hosted by CrossFit Fayette. Teams could be any gender mix and there were two divisions, Rx and Scaled.  I'm no where near an Rx athlete, so I competed in the scaled division, where my teammate Miss Austin Mowery carried our team to a second place finish!  My first podium ever!  I had so much fun.  We did three WOD's; First there was "Death By Shuttle Run", then a "Chipper" consisting of Wall-balls, KB Swings, Sit-ups, and partner Dead Lift.  The final WOD was "Double Fran".  We took, 3rd, 3rd, and 1st!  I surely felt Fresh N Fit!  Here are a few pictures of the fun.  Enjoy, and remember to be better today than you were yesterday.

Wednesday, April 27, 2016

Day 52 Dropping 100 | Weigh In Wednesday

I have a digital scale at home that has read "Errr" whenever I stepped on it for the last year or more, because I was too heavy for it to register my weight.  That ended today, as my scale now registers my weight again!  Yay, what a great feeling.  My weight loss journey reached a threshold today - I passed the midway point.  The Nutrition, Exercise, and Life Style Changes are working very well.  I did change to Fresh N Fit's "LOW CARB" 1800 calorie beast mode meal plan, and I did add another CF WOD each week, but have not added any additional life style changes, as I'm still drinking 1/2 my body weight in water and reading at least 10 minutes a day.  I'll be making some modifications in the next 30 days, but that's for a later post.  That's my recipe for success so far, what's yours?  Check out my latest update video:

A reminder about this blog; it's my personal recommendations and ask that you check with your primary care physician before attempting any weight loss program or implementing any of what I'm doing.  Thanks for following this blog, on Instagram (@pjcrossfit), or on Fresh N Fit's blog.  Have a great day and remember to be better today than you were yesterday!

Saturday, April 23, 2016

Day 47 Dropping 100 | I.O.U. to The D.C. Mindset

This week I spent a day n Boston, was fortunate to visit CrossFit New England, where some of the biggest names in the sport of fitness (CrossFit) have or are training, including the fittest woman in the world; Katrin Tanja Davidsdottir.
If you have an I.O.U. mindset, that can be a good thing if you apply a D.C. point of view.

#PJDROPPING100,, and are about more than just a journey, great food, and a place to exercise.  It's not so much about what one can accomplish, but rather what one can give.

Think about this: Your Integrity, Optimism, and Unity mixed with your Dedication and Compassion builds you and others on so many levels enriching all aspects of your life and those around you.

I love CFNE's "CREED" and share it with you now:

I will do the right thing regardless of who might know it.  I will live the life that others strive for.  I will be a hero.  Be a role model.  I will take stands and do what others won't because it is right.  I will be honest and open to myself and others.  

I will be loyal to my family, friends, coworkers, and teammates.  I will put others first regardless of circumstance.  I will give my comrades the benefit of the doubt.  I will live a life of pride with humility.

I will keep an open and positive mind.  I will focus on what I can control and ignore what I cannot.  I will recognize the silver lining in seemingly negative situations.  I will expect adversity, and when it shows up I will overcome it.  I will flex my gratitude muscles; reminding myself of the opportunities, pleasures and abundance in my life.

I will work hard.  I will commit everything I have to achieving my goals.  I will succeed.  I will never quit.  I will constantly look for ways to grow and develop.  I will pursue excellence in every facet of my life.  I will not take the easy way out.  I will go the extra mile, lead from the front and raise the standards and expectations of myself and those around me.  

I will be selfless.  I will be respectful.  I will be caring.  I will recognize the strengths in others and treat them as they wish to be treated.  
 2010 Masters Champion and 5 time Games athlete, my friend: Brian Curley is 
front left throwing down with #PJDROPPING100 and 17 others at CFNE.

The above "CREED" was an eye opener for me.  It made me think of all the grace in my life.  I offer a public apology and ask forgiveness to all in my circle of influence that have not experienced the above from me.  I am far from perfect and am committed to the above CREED. Success is going from good to better, and from better to best. Strive for perfection and settle for excellence I like to say.  I encourage you to implement the above into your life and remember to be better today than you were yesterday.

Monday, April 18, 2016

Day 42 Dropping 100 | Motivation Monday

I hope you are looking forward to a great week, I am.  I woke up early this morning and EXERCISED ( before work.  I taught a CrossFit class right after my WOD.  It was awesome.  After some mobility work I had a task oriented workout to complete a specific set of tasks as fast as possible / for time.  My WOD today was 21-15-9 reps of two functional movements, executed at high intensity.  The two movements were 275 lb Dead-lift and 24" Box Jump.  The prescription was complete 21 reps of each, starting with the Dead-lift, then 21 Box Jumps, then 15 of both, then 9 of both.  I scaled the box jump to step ups to match my current fitness ability, which allowed me to safely go fast and hard through the workout.  My time was 9:54, which was perfect for me. Try it and see what your time is.

I want to give a thank you to Fresh N Fit Cuisine's Mr. Steven Shaw, who accepted a throw down challenge with me in a few weeks at CrossFit Fayette.  Mark your calendars, Tuesday, May 10 at 5:30pm @PJCROSSFIT Vs @SSHAW30.  An exciting HERO WOD Challenge.  Don't miss it.

Come of down to the @PJCROSSFIT Vs. @SSHAW30 throwdown, we'll have samples to try.  Samples of what you say, what is this amazing power food? Well.....wait for it......Peanut Butter Bars!

This is my meal of the week.  This is one of my favorites, and I always look ahead on the calendar to see when it's coming again.  I'm sure this is one of your favorites too.  If you haven't tried these, you need to, so go get you some. You'll be glad you did.

Low Carb

Peanut Butter Bar

Peanut Butter, Oat and Walnut Breakfast Bar Made with Maple Syrup, Vanilla Extract, Rolled Oats and Sea Salt. Hard Boiled Egg on the Side.

Nutritional Info

Kcal (kcal)382582Sodium (mg)502604
Protein (g)2734Cholesterol (mg)242427
Carb (g)3042Fiber (g)23
Fat (g)1828Sugar (g)2536
Sat Fat (g)46Weight Watchers (points)1015

Friday, April 15, 2016

Day 39 Dropping 100 | Fresh N Fit Friday

I start my next 30 days of #pjdropping100 this week. Yay!  Although the Healthy Mix plan was awesome and served me well, losing 40.2 pounds in 30 days, I'm going with the Low Carb Meal Plan for the next 30 days after consulting with the Dietician.  I started back exercising after recovering from being under the weather.  My WOD this morning had a strength component and a metcon (short for metabolic conditioning).  After three (3) sets of five (5) reps of FRONT SQUATS at 65%, 75%, and 85% of 90% of my 1RM we jumped into the metcon.  The seven (7) minute AMRAP (As Many Reps As Possible) metcon was a task workout, where you had to execute two movements with an ascending rep scheme that takes you through the pain cave! The movements were THRUSTERS (which is a front squat that extends to an overhead press) 

and CHEST TO BAR PULL-UPS (instead of pulling your chin over the bar, you pull further until anywhere below the collar bone of your chest touches the bar) starting with three (3) reps each, then increasing by three (3) each round, so 3, 6, 9, 12, etc. of each until seven (7) minutes is up.  The load on the bar bell for the thrusters was 100 pounds.  I was happy to have completed four (4) rounds (the round of 12 reps, so 60 total reps for me).  I scaled the workout a little to match my current ability, so I did jumping chest to bar pull-ups and the 100 pound thrusters.  That's what scaling is for, to keep you safe, so you can work smart and hard. The jumping chest to bar pull-ups were harder then I thought they would be, but they were fun!

NUTRITION - Fresh N Fit's Low Carb 1800 calorie (Beast Mode) meal plan, plus 3 x 400 Calorie healthy snacks each day!
EXERCISE - Walk 10K a Day, plus three @CrossFitFayette WOD's per week!
LIFE STYLE - Drink 1/2 my body weight in ounces of H2O and read 10 minutes daily!

My Favorite Meal Award for this week, goes to......Fresh N Fit Cuisine's White Chicken Chili lunch I had today from the LOW CARB 1800 calorie (Beast Mode) meal plan!  It was awesome, and healthy.  I still can't get over the fact that I'm losing weight on food that tastes so good.

Low Carb

White Chicken Chili

White Chicken Chili Made with Jalapeno Peppers, Onions, Cilantro and Coriander. Topped with Tortilla Strips. Served with Salsa Verde and Low Fat Sour Cream.

Nutritional Info

Kcal (kcal)402580Sodium (mg)432595
Protein (g)4965Cholesterol (mg)121158
Carb (g)2029Fiber (g)34
Fat (g)1119Sugar (g)68
Sat Fat (g)47Weight Watchers (points)914

Great job all of you out there doing something about your health.  I'm proud of you.  Stay focused and remember to be #betterthanyesterday!

Thursday, April 14, 2016

Day 38 Dropping 100 | Unexpected Hurdles

Don't let unexpected hurdles take you out.  They may knock you down, but you can't let them take you out.  When you're on a weight loss journey many hurdles come your way.  Even when you are focused on your nutrition, exercise, and life style changes, you can run into something you didn't plan for, like an attack on your immune system.  I'm talking about a cold/ virus / bug - being sick.  I don't recommend trying to forge on with your plan, as food maybe difficult to eat, exercise may make the illness worse or make recovery take longer, and depending on what life style changes you have going, it might be hard to do them as well.  That said, I was under the weather the past several days.  I'm not one who likes to take a bunch of medicine, so I take the rest route and let time heal me.  It's been hard to eat all my meals, drink all my water, and do any exercising during this time.  But, I'm not letting this keep my from my goals or lower my confidence.  I'm feeling better and will ease back into my exercise plan Friday morning, and soon be full speed ahead.  I'm already back on my nutrition plan, and finished my book "Concussion".  I also,just rented the movie "Concussion" and although Will Smith was great, the book was better.

Now that I've lost 40.2 pounds in the first 30 days, it's time to re-evaluate some aspects of my weight loss plan, and one change I'm making is in my nutrition plan.  After reviewing it with a dietitian, we agreed to change from Fresh N Fit's Healthy Mix 1800 calorie beast mode plan to the Low Carb 1800 calorie meal plan.  Although this is not a reduction in my caloric intake, it is a shift in my macro nutrient intake.  This is sometimes necessary, as the next 30 days, and really from here on out the weight loss will be harder.  I'm excited about my new meal plan, check out what I'm eating this week:

Another hurdle some may face is travel.  I travel for my work, and I'm about to be on the road, out with customers, lunches, dinners, etc..This is an expected hurdle and I have plans to attack.  I have travel WOD's (workout of the day) already planned.  Meals, unfortunately, I'm going to be that guy, that doesn't order off the menu and challenge all the little things restaurants add to meals that pile on calories you never knew were there.  So, stay focused, reflect on your progress, make changes along the way, and take it easy if you're sick.  This is a journey, not a sprint, only go as fast as your body will let you.  Stay strong, focused, and remember to be better today than you were yesterday! 

Sunday, April 10, 2016

Day 34 Dropping 100 | What Inspires You?

Miracles From Heaven

A great movie I saw this week was an incredible true story that made me think about all the grace in my life that I over look each day.  If we stop and consider all the miracles that happen to each one of us every day, we might find inspiration and strength or be an inspiration to help over come hurdles life brings our way.  Finding inspiration from others is a blessing.  I'm so thankful and proud of my older brother Danny.  He took charge of his declining health and just completed a two year journey that may inspire you.  Danny went from 325 pounds down to 225 pounds!  #DJDROPPED100 Way to go bro!  Check out this before and after picture below.  This is a guy I've looked up to for many years of my life, and to see him accomplish this, just warms my heart.  So find inspiration wherever you can, sometimes it's right under your nose, and right in your own family. Danny is a guy, who is #betterthanyesterday.

Thursday, April 7, 2016

Day 31 Dropping 100 | CrossFit Level 1 Trainer

Had a great time this past weekend with Chuck Carswell - Flow Master for the CF-L1 Staff here in Atlanta.  He was joined by a fantastic group of instructors that made the certificate course awesome.

From Left to right: Chuck Carswell, Ashley Totten, Patrick James, 
Donavan DeGrie, Donny Forbis, and Lindsay Andrews

Group shot CF-L1 Trainer Course at CrossFit Atlanta April 2nd & 3rd 2016

I brought my Fresh N Fit Cuisine for my lunch over this two day hands on CrossFit Training Course.  I was joined by like minded health and fitness people striving for personal development in the knowledge and application of the sport of fitness!  These were great people to be around and most were box owners, and future trainers, striving to improve themselves, so they can improve the lives of others.  Everyone was, hey what smells so good.  Oh, that's my Fresh N Fit!  I had a chance to share with many cool people.  I'm a blessed man.

In a previous blog post I spoke of small victories.  Well, we can also, have big victories along our journey.  Today was one of those days.  You see, the CrossFit Level 1 Trainer Course ends with a written test, that you must pass in order to train individuals professionally in CrossFit, and well the test isn't easy.  But Guess what......I received my results today and..........BOOM! There it is: PASS

I'm so thankful and feel so blessed to have passed.  Thank you all who encouraged me to do this and you know who you are.  This is a big deal and I'm proud.  Thank you Lord.  Thanks for following, and remember to be better today than you were yesterday.

Wednesday, April 6, 2016

Day 30 Dropping 100 | Weigh In Wednesday

My weight loss plan is simple, easy and anyone can do it.  Three simple components: Nutrition - pick a Fresh N Fit Cuisine meal plan, then add Exercise - 10k steps a day, I added three CrossFit Fayette work outs a week, and last but not least make Life Style Changes - I chose to drink 1/2 my body weight in ounces of water, and added additional reading.  That's my recipe for success so far, what's yours?  Now check out my latest weigh in video:

This blog and the content of the posts are my personal recommendations and journal of my weight loss journey.  Before you try what I'm doing, I only ask that you please check with your primary care physician before attempting any weight loss program, especially the steps I've been taking.  Thanks for following this blog and following me on Instagram too @pjcrossfit  Have a great day and remember; be better today than you were yesterday!

Friday, April 1, 2016

Day 25 Dropping 100 | Fresh N Fit Friday

I close in on my first 30 days of #pjdropping100 next week.  Fresh N Fit Cuisine's got my back!

NUTRITION PLAN - Fresh N Fit Cuisine Healthy Mix 1800 Calorie (Beast Mode) Meal Plan, plus 3 x 400 Calorie healthy snacks each day!
EXERCISE PLAN - Walk 10K a Day, plus three @CrossFitFayette WOD's per week!
LIFE STYLE PLAN - Drink 1/2 my body weight in ounces of H2O and read 10 minutes daily!

My Favorite Meal Award for this week, goes to......Fresh N Fit Cuisine's Pumpkin Bread breakfast I had Wednesday!  It was awesome, and healthy.  I still can't get over the fact that I'm losing weight on food that tastes so good.

Healthy Mix

Pumpkin Bread

Homemade Pumpkin Spice Bread Made with Brown Sugar, Cinnamon, Nutmeg and Cloves. Served with Turkey Canadian Bacon and Hard Boiled Egg.

Nutritional Info

Kcal (kcal)409610Sodium (mg)6421063
Protein (g)1929Cholesterol (mg)216246
Carb (g)4061Fiber (g)35
Fat (g)1826Sugar (g)1421
Sat Fat (g)34Weight Watchers (points)1016
Great job all of you out there doing something about your health.  I proud of you.  Stay focused and remember to be #betterthanyesterday!

Wednesday, March 30, 2016

Day 23 Dropping 100 | Weigh In Wednesday

Okay, today was the third weigh in for #pjdropping100 and today's result was .8 of a pound loss!  I know it's not much, but coming off Easter weekend and a busy work week so far, I actually thought I would gain weight this week.  Especially because I didn't get my walk in last night due to working late :-(.

The good news is just under a pound loss keeps the streak of consecutive weight loss going, which is encouraging.  My total weight loss is 35.2 pounds in 23 days.

I forgot to give a shout out to the great chef's @freshnfitcuisine last week, so I'll do it now.  The shrimp and grits last Thursday for dinner was so good.  Thank you for being awesome. Doesn't this look yummy?  Well, it was!

Since I've been fueling my success with #FreshNFitCuisine, I'm noticing a similarity to CrossFit. No, really, CrossFit is constantly varied high intensity movements, which is one of the core essential elements that make it great.  CrossFit keeps mixing it up with great WOD's day after day.  We'll The last 23 days of getting my Fresh N Fit on, has been the same awesome experience.  They mix up the menu so you never really eat the same thing.  It's great, I can wait to see what my next meal is.  I remember the days where I ate the same thing every day for breakfast, and every other day for lunch...boring!  Do you know anyone like that? I say, mix it up, and get your Healthy Mix on at :-)  You'll be glad you did. 

Be like these guys: Don't put anything in your mouth that's not Fresh N Fit, Don't even look at other food, and don't listen to people tempting you to cheat.  Stay focused NUTRITION-EXERCISE-LIFE STYLE CHANGES.  As we say in yellow jacket county #WeCanDoThat #IAmDoingThat. Remember to be #betterthanyesterday.

Saturday, March 26, 2016

Day 19 Dropping 100 | CF Games Open WOD 16.5

A Fresh N Fit Friday included staying on my exercise plan - 10K steps a day an a minimum of three CrossFit WOD's per week, but today's WOD at was a little more challenging, in that, it was the last of the 2016 CrossFit Games Open WOD's.  If you have not been doing CrossFit for a while, DO NOT attempt this as prescribed.  Please scale the weight and the reps.  I would suggest beginners do no more than 21-15-9 reps with loading of 65# for guys and 35# for women

CF Games Open WOD 16.5 is as prescribed: 21-18-15-12-9-6-3 reps (84 total of each) of two movements Thrusters with 95 pounds on the bar and Bar Facing Burpees.  I think the entire world hates Burpees, so if you like them, you should have your head examined.  I'm kidding, the Burpee is one of the most basic multi-joint functional movements God intended our bodies to do.  This one movement helps your fitness on so many levels and all you have to do is lie on the ground and then get up, and then do it again, and again, and again.  Sounds simple enough right?

I did it as prescribed and it ended up being a very long METCON (metabolic conditioning) WOD.  The fittest in the world did this in under 10 minutes, and it took me 36 minutes and 26 seconds.  I was thinking, you can't quit, so enjoy the pain.  I was just happy to finish.  Another little victory.  Anytime you want to quit and you don't, you win!  Enjoy the video, watch out for the video bomb by Coach Bryan, and remember to be Better Than Yesterday!.

Wednesday, March 23, 2016

Day 17 Dropping 100 | Weigh In Wednesday

I'm back from vacation this week.  Many thanks to Bob & Rita and the rest of my family for making my 50th special. Let's see how vacation affected my weight loss journey.  Here is my second weigh in:

Thanks for following this blog and for following me on Instagram too @pjcrossfit.  Have a great day and remember; be better today than you were yesterday!

Monday, March 21, 2016

Day 14 Dropping 100 | Motivation Monday - Read!

Nothing motivates me more than scripture, so I share this with you today:

NUTRITION Stays the same - full throttle with #FreshNFitCuisine.  EXERCISE is still stepping 10K a day plus 3 CrossFit WOD's a week. LIFE STYLE CHANGE is continuing to drink 1/2 my body weight in ounces of water, and now I've added Reading a minimum of 10 minutes a day.  Anytime of day is fine, but I'm choosing to read just before bed.  Reading helps reduce stress and relaxes you.  Believe it or not this helps you lose weight.  I'm not talking about reading texts on your mobile device for FB posts, Email, etc..  I'm talking about reading a real book!  Pick something just for you, something you will enjoy.  Reading work related material doesn't count.  I've chosen "Concussion" by Jeanne Marie Laskas. Concussion was recently made into a movie with one of my favorite actors - Will Smith, which I have not seen.  The book was given to me for my birthday.  Being a former football player, I'm sure I'm going to love this read.
What book are you reading?  Leave a comment. Thanks for following.  Remember to be better today than you were yesterday!

Thursday, March 17, 2016

Day 10 Dropping 100 | Weigh In Wednesday

HAPPY ST. PATRICK'S DAY and be sure you wear green today, as I'm sure it looks good on you. It was a great, but busy day yesterday, so I'm just posting my weigh in results now.  Check this out:

Thanks for following this blog and follow me on Instagram too @pjcrossfit  Have a great day and remember; be better today than you were yesterday!

Tuesday, March 15, 2016

Day 9 Dropping 100 | Technique Tuesday

A FreshNFit start to the week at the 5:30 am class at  I'm adding 3 CrossFit classes this week to my Exercise Plan of #PJDropping100.  This doesn't mean I'm not still focused on a minimum of 10,000 steps a day, the CrossFit is extra, you might say, I'm stepping it up!

Working on my SNATCH technique.  How does it look?

Just completed the WOD (Workout Of the Day) in 8:25, not bad for a big guy. The WOD was:

21 Sumo Deadlift High Pulls @ 95 lbs
15 Snatches @ 95 lbs
9   Bar Facing Burpees
15 Thrusters @ 95 lbs
21 Sumo Deadlift High Pulls @ 95 lbs

Then not for time I did 50 Toes 2 Pole and 50 Sit-ups. Look at Coach Bryan photo bombing me with his guns!

Weigh-in tomorrow morning and I can't wait.  Have a great day, and remember be #betterthanyesterday.

Sunday, March 13, 2016

Day 7 Dropping 100 | Little Victories

I finish my first week of #pjdropping100 in historic Savannah, GA.  When I look back at my #freshnfitcuisine nutrition plan, my exercise plan, and my Lifestyle changes plan.  I'm concerned I can lose weight on food that tastes so good.  My two favorite meals were the Turkey & Dressing and the Beef Stew.  No offense to my wife, my Mom, or anyone who has fixed me these two dishes, but I have to be honest, the professional chefs @freshnfitcuisine have topped you.  Walking 10,000 steps a day was not as easy as I thought, but with my FitBit and my "Work Week Hustle" challenge group, staying motivated was easy.  I actually won the weeks challenge! Yay.  Little victory I know, but still feels good.  Next week I'll add 3 work outs and keep stepping.  My Lifestyle change; I was not able to drink 1/2 my body weight in ounces of water everyday.  I came close and will do better next week.  I'll add reading to my Lifestyle changes next week, something for me, something I enjoy.

Remember to start fast and strict on your nutrition plan, start slow on your exercise plan, and slow on Lifestyle changes.  Dramatically changing your fuel intake is enough to manage, so keep the exercise and life style changes simple at the start.

Official weigh in is Wednesday, March 16, so check back then to see how much I lost.  Stay focused and on the path to success and be #betterthanyesterday.

Wednesday, March 9, 2016

Nutrition - Exercise - Lifestyle Plan | Day 3 Dropping 100

To lose weight safely and for the long haul, I had to plan my success.  I needed to have a nutrition plan, an exercise plan, and a life style plan.

Step 1: Nutrition Plan - I didn't have this last time and is why my body back lashed and Yo Yo'd my way to an unhealthy place.  I realize now that Nutrition is by far the most important aspect of any fitness plan, and the foundation for my new success journey.  I did consult with a professional Dietitian and my Doctor, and I've chosen Fresh N Fit Cuisine.  I'm starting with the Healthy Mix (Beast Mode) 1800 calorie meal plan, but still need to add 3 snacks a day under the guidelines of my Dietitian to reach my caloric needs.  More on this part of my plan later.

Step 2: Exercise Plan - I did have this last time and is why I lost all the weight, as high intensity interval training is by far the best return on your sweat equity you can achieve, and that's the "Sport of Fitness" ladies and gentlemen, that right CrossFit! What I love about CrossFit is its literally for everyone on the planet.  My fitness level is not that of an NFL, NBA, NHL, MLB or Olympic athlete, but my fitness needs only differ in degree, not kind, and with CrossFit, I can scale to my fitness level and still maximize the return on my sweat equity - get fit the right way.  More on this later.

Step 3: Lifestyle Plan - I didn't have this last time either.  This consists of the little things that magnify the combined impact of Nutrition and Exercise to boost results safely.  One example is getting a minimum of 7 hours sleep.  Yeah sounds simple enough, but how many of us really get 7 hours of sleep?  The benefits of sleep have a profound affect on your weight loss.  More on this later.

Week 1: I'm ramping up slowly on the Lifestyle and Exercise, but going full speed on Nutrition, because we all know abs are built in the kitchen, not the gym, and I have one big ab right now and would like six or eight, so I'm just drinking 1/2 my body weight in ounces of water, walking 10,000 steps each day, and eating Fresh N Fit Cuisine.  My second weigh in in next Wednesday, March 16 and we'll see how much executing the above plan helped.  Thanks for following me.  Have a great day and remember, be better today than yesterday!

Monday, March 7, 2016

The First Day of The Rest of My Life | Day 1 - Dropping 100

A dietitian certified meal plan (Fresh N Fit Cuisine), the best fitness program on the planet (CrossFit Fayette), and little life style changes that you never knew impacted your health in a positive way...That's the recipe I started today on my journey to lose 100 pounds safely and in a manner that is sustainable for the long term. Will you come with me on my journey?

Monday, April 28, 2014

CrossFit Total Today

1,115 pound total (405 Back Squat, 205 Strict Shoulder Press, and a PR 505 Dead Lift)

Proverbs 27:17 says: Iron sharpens iron and one man sharpens another.  ESV

I can't wait to see my brothers Bobby and David (not shown) for Michael's upcoming wedding May 30th.

Saturday, February 22, 2014

Thank You CFF For Including Me In The Turkey Shootout

There is no fear in love, but perfect love casts out fear. For fear has to do with punishment, and whoever fears has not been perfected in love. 1 John 4:18 ESV

Saturday, October 20, 2012

Thank You QTown CrossFit

“Restore to me the joy of your salvation and grant me a willing spirit, to sustain me.” Psalm 51:12 NIV

Monday, October 15, 2012

Whole Life Challenge - Day 29

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” Romans 12:2 NIV

Monday, September 24, 2012

Whole Life Challenge - Day 11

“So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.” Hebrews 10:35-36 NIV

No CrossFit Boxes in Shanghai, China.  But Tabata Tuesday works for me.  Squats and push-ups, a perfect travelers WOD.  See you all soon Lord willing.

Sunday, June 24, 2012

Best Fathers Day Ever

“But the Lord is faithful, and he will strengthen you and protect you from the evil one.” 2 Thessalonians 3:3 NIV

A special thanks to my Lord for blessing me with a CrossFit weekend in Hilton Head, South Carolina.  With Wife and Daughter by my side, I was fortunate to win two of the four qualifying WOD's to rank second and make it to the finals in the "ICAN GAMES".  The winner takes all finals event was not my strength, but of the top 5 I managed to finish 4th.

I'm so proud of the four athletes of CrossFit PTC that competed in the "I CAN GAMES"  We had 3 of 4 place in the top five, with our owner Ric Thompson winning the Masters Division.

The Champion's Table WOD played out like this:

Men's Rx'd:
1. Daniel Petro - CF Smyrna
2. Brian Prochaska - CF Augusta
3. Juice Bell - Iron Forged Athletics
4. Armand Lotman - CF Redpoint
5. Stuart Bready - CF PTC

Men's Scaled:
1. Ryan Flanagan - No Excuses
2. Stuwart Reitmire - CF Beaufort
3. Will Hedges- CF Hephzibah
4. Greggor Park II - CF Fort Meade
5. Cameron Lewis - CF Wando

Men's Masters:
1. Ric Thompson -CF PTC
2. Teddy Binette - CF Beaufort
3. Julian Pierce - No Excuses
4. Patrick James - CF PTC
5. Eric Wagner - CF Oconee

Sunday, May 20, 2012

How Great I AM - Fathers Day 2012 Approaching

“May the God who gives endurance and encouragement give you the same attitude of mind toward each other that Christ Jesus had, so that with one mind and one voice you may glorify the God and Father of our Lord Jesus Christ.” Romans 15:5-6 NIV

Sunday, February 12, 2012

Travel Day - Headed To China

“Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.” 1 Corinthians 13: 6-7 NIV

Sat Hotel WOD in California at 11:59 PM.

Four Rounds for time of:
5 HSPU's
10 Pistol's (each leg)
20 Grass-hoppers
40 Box-jumps

My time was 16:45. Then 101 sit-ups!

Thursday, January 26, 2012

Thank You CrossFit 3D (Manchester, U.K.)

“Humble yourselves before the Lord, and he will lift you up." James 4:10 NIV
5:30A Class WOD Snatch 1-1-1-1-1-1 ,then Back Squat 3-3-3 with last set being a max effort. My weights were 135,155,175, 200F, 200F, 185PR and 225, 275, 315. I've been going light on my lifts and working form, and I know it has helped my overall strength. My squat is really deep now and my range of motion improving in all areas with no joint pain.
Thanks to Karl Steadman (Owner CF3D) and the trainer of my class "Josh" for allowing me to workout at his awesome box while in Manchester, U.K. this past week.

Tuesday, January 24, 2012

Remember To Donate!!

“[Doing Good to All] Brothers and sisters, if someone is caught in a sin, you who live by the Spirit should restore that person gently. But watch yourselves, or you also may be tempted.” Galatians 6:1 NIV

5:30A Class WOD row 6K A new PR as my time was 21:38.7. I love to row! Hey thanks to all who have donated to St. Jude. Our workout is Saturday Jan-28 at 10AM, so if you want to come workout and participate, please come to CrossFit PTC and workout with us. Get directions at

Wednesday, December 28, 2011

Message Day

“Come to me, all who labor and are heavy laden, and I will give you rest.” Matthew 11:28 ESV

Rest Day

Had my first foot message. What I mean is a deep tissue message to my entire body, done with feet! A Japanese technique that was different.

Sorry I missed Mon & Tue WOD posts, so here they are: Monday 7a Class WOD: CrossFit Total - 1 rep max of Back Squat, Shoulder Press, and Dead Lift. My weights were all PR's! at 405#, 210#, and 455# respectively, for a 1,070# CFT. Tuesday 10a Class WOD: 3 rounds for time 1000 meter row and an 800 meter run. My time was 26:39! OhYeah!