Health and Fitness Success in the Long Term – Guest Blogger Colin DeWaay

November 16, 2015 § Leave a comment

Lifting My Spirits

Colin and I have been friends for a few years.  We met through our blogs.  Because of his passion for helping others achieve their health and fitness goals, he and his wife transformed their professional lives so that Colin could follow his dream to be a trainer and coach.  He’s researched and written extensively for a long time, as a contributing author for other blogs, and on his own site, Colin DeWaay Training.  Even though I am a NASM trainer and Fitness Nutrition Coach, my teacher duties and my own training keep me too busy to work with clients or to even research and write the kind of informative posts I’d like to have here on this blog.  Colin and I share similar views on everything related to fitness and nutrition, so I asked him if he would be willing write for my blog monthly and he generously agreed.  I’m excited because you will get solid…

View original post 1,339 more words


More Sleep = Weight Loss

September 6, 2013 § Leave a comment

Kelly Garton


Think you can get by on 5 or 6 hours of sleep or less and still lose weight? Wrong! Getting enough sleep is vital to losing weight permanently and keeping it off. Personally, this is one area I still struggle with. Learning to balance eating healthy/less, exercise, and getting plenty of sleep along with other factors like working, shopping, errands, social commitments, family, etc can make it seem impossible to get enough rest. One would think with the whirlwind of “things to do” that need our time and attention we would simply pass out when bed time comes.

Why is sleep so important?

Sleep is important because sleep helps to regulate two hormones. One hormone is called ghrelin. Ghrelin tells your body when to eat. If you are sleep deprived, than you will have too much ghrelin in your system which will trigger additional hunger. The second hormone is called leptin. Leptin tells…

View original post 153 more words

Week 8 of 12: Two Month Results

September 4, 2013 § Leave a comment

Day one top row.  Week 8 bottom row.

Day one top row. Week 8 bottom row.

Day 1: Top Row

246.8lbs Scale Weight

22.4%  Body-Fat

55.3lbs Fat Weight

191.5lbs Lean Body Mass

Waist 48″, Leg 25.75″, Arm 15″ flexed

Week 8: Bottom Row

244lbs Scale Weight

16% Body-Fat

39lbs Fat Weight

205lbs Lean Body mass

Waist 43″, Leg 25.5″, Arm 15.75″ flexed


Lost 2.8 pounds of scale weight

Shed 16.3 pounds of body fat

Gained 13.5 pounds of Lean Body Mass (muscle)

Reduced waist by 5 inches

Added 3/4 of an inch on arms

I’m disappointed that the pictures don’t reflect my body changes very well.  Maybe at the end of the 12 weeks it will be more obvious.

For more information visit

Mid Week Report: MD Visit

August 27, 2013 § 3 Comments

Clarence Bass at 74

For over a decade I have been making semi-annual visits to my family doctor to treat several ongoing conditions.  Each visit included the same admonitions from my doctor while I made every excuse I could justify in my mind.  I was depending on him to keep me alive while I continued the unhealthy lifestyle so many people in our population have become accustomed to.  Until today…

In previous posts I have detailed how one of the big reasons I wanted to change my body is because I don’t want to have to take medication for the rest of my life.  Well, today is the day that I can announce that I no longer have high blood pressure, high-cholesterol, or gastro-esophageal reflux disease (GERD)!  It took less than three months to reverse three long term chronic conditions!  I knew that I had the ability to take control of my body and cure myself of these conditions but I didn’t expect it to happen so fast!  What an incredible emotional release!

Consider this a testimony of how healthy Darin Steen’s Fat Loss Lifestyle system is!  It’s about “the foods we eat, the things we do, and the thoughts we think!”  It’s moderate, it’s sustainable, and it’s repeatable!

For more information visit

Week 7 of 12: Breakthrough and thoughts for the next step…

August 25, 2013 § 3 Comments

My New Workout Shirt

My New Workout Shirt

If your’e following my blog, you know that I had reached a sticking point in my fat loss progress.  I started tracking calories more closely and decided that a range of 2,200-2,300 calories would give me the results I was looking for.  I’m happy to announce that this strategy is working and I have released another 1/2 inch off of my waist!  It’s now at 43 1/2″, down from 48″ just seven weeks ago!  It’s all so very exciting!

As I approach the two month mark of this 12 week program, I’m considering what to do next.  This new lifestyle is working for me but I also recognize that if I stay in a caloric deficit for too long my body will adapt and stop changing at my current calorie level.  I intend to cycle between muscle building and fat loss and see just how far I can take my body.  The real decision now is where to turn for information about muscle building that is as good as what I have received from Darin Steen for fat loss.  I’m not in a position to hire a personal trainer and frankly I don’t know that I want to yet.

I’m leaning toward Will Brink’s Body Building Revealed.  Will’s no-nonsense approach to fitness and health is refreshing to me.  I also like the fact that Will explains things thoroughly and has the research to back up what he says.  Maybe I’m over analytic (I’ve been accused of that before) but I like to know the why behind the what.  If you know of a better program I would consider any suggestions.

Next week is the two month mark with photos and full measurements!  Don’t miss out!

For more information about the system that I am following go to

 Fat Loss Lifestyle System by Darin Steen

Week 4 of 12: One Month Progress Report!

August 4, 2013 § Leave a comment

4.8.12Scale weight = 248, which means that I haven’t lost any weight.  In fact, I’ve gained 1.4 pounds in the last month and I’m about to tell you why I couldn’t be more excited about it!  I was going to wait for Week 6 to share results but I couldn’t.

The scale is a liar!  

When I started this quest, I was convinced (by average media sources) that I was grossly obese because I weighed 255 pounds with a height of 5′ 10″.  When I did my initial body composition test, I realized that I was not obese but merely had an average but higher that optimal body fat percentage.  This discovery was liberating to me!  It freed me from watching the scale and using my weight as the only source of information to determine my level of health!  Now, I really don’t care if I ever loose an ounce of scale weight again.  My main concern now is achieving and maintaining a healthy level of body fat around 8-10%.

Lifting weights

It’s amazing what kind of changes the human body can make in only one month!  I’m not talking about the kind of changes you see in magazine ads but changes that you can feel within yourself.  In fact, I was tempted not to post progress pics because the changes in my body are really not that visible yet but I can definitely feel what’s going on.  I feel thick and strong.  When I push my shoulder blades together I feel a meatiness that wasn’t there before.  I feel my lats under my arms.  My muscles have taken on a hardness that I haven’t known for decades.  Visually, I’m noticing curves and bulk that weren’t there before.  As a teenager, even though I was fit, I was small.  I entered the Air Force at the age of 19 weighing 165 pounds.  The thought of being a big, well muscled middle aged man is really cool!  It’s all very exciting!  


While there have been times in my life that I worked out regularly, this is the first time that I have focused my nutrition on growing muscle and burning fat.  Even as a teenager, I didn’t have a nutrition plan.  I ate what was provided to me by my parents and when I joined the Air Force I ate what was on their menu.  For the last quarter of a century I’ve been flying by the seat of my pants, eating what I felt like and my body reflected what I ate.  Eating with a purpose is allowing me to change my shape to something much more pleasing to the eye and to the touch.  This nutrition plan has also improved my health greatly!  My blood pressure has been dropping.  I’ve been able to stay off of my acid re-flux medicine since June 7th.  And, I’m hoping that when I see my doctor toward the end of this month, we can make some adjustments to my medications.  Ultimately, I want to be free of them.  


Day One

Day One


Day One:

Scale weight = 246.8 pounds

Body-fat % = 22.4%

Fat weight = 55.3 pounds

Lean body mass = 191.5 pounds

Waist = 48″

Legs = 25 3/4″

Arms = 15″


Week 4 Week 4:

 Scale weight = 248.0 pounds

 Body fat = 16.9%

 Fat weight = 41.9 pounds

 Lean body mass = 206.1 pounds

 Waist = 44 1/2 “

 Legs = 26″

 Arms = 15 7/8″





 That’s fat loss of 13.4 pounds and a lean body mass gain of an astonishing 14.6 pounds!  Do these measurements seem extreme?  I thought so, but I have been taking these measurements every week and they are consistent from week to week so I am not going to question their accuracy.  I’m just going to press forward.  

 Can you see any difference?  Feel free to comment.



For more information about the system that I am following go to


Week 3 of 12: Life Changes

July 30, 2013 § Leave a comment

I’m late posting my week three results because I married my sweetheart over the weekend!  So, I’ll keep this post very simple.

I’m starting to notice some changes in my body already.  Visually, I’m starting to acquire a more eye pleasing shape.  It’s motivating!

Waist measurement at the end of week two 07/17/13 = 45.5 inches

Waist measurement at the end of week three 07/24/13 = 45 inches

I’m on track!  Everything is as it should be.

How about some feedback.  Would you like to see monthly body composition results or should I do them at six weeks and 12 weeks?

For more information about the system that I am following go to

Where Am I?

You are currently browsing the Uncategorized category at 70USD.