Rise and Shine



“6am and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark, and too cold to get out of a bed.

Aching muscles lie still in rebellion, pretending not to hear your brain commanding them to move

A legion of voices are shouting their unanimous permission for you to hit the snooze button and go back to dreamland, but you didn’t ask their opinion.

The voice you’ve chosen to listen to is one of defiance.

A voice that’s says there was a reason you set that alarm in the first place. So sit up, put your feet on the floor, and don’t look back because we’ve got work to do.

Welcome to The Grind!

For what is each day but a series of conflicts between the right way and the easy way, 10,000 streams fan out like a river delta before you, Each one promising the path of least resistance.

Thing is, you’re headed upstream. And when you make that choice, when you decide to turn your back on what’s comfortable and what’s safe and what some would call “common sense”, well that’s day 1. From there it only gets tougher.

So just make sure this is something you want. Because the easy way out will always be there, ready to wash you away, all you have to do is pick up your feet.

But you aren’t going to are you?
With each step comes the decision to take another

You’re on your way now

But this is no time to dwell on how far you’ve come. You’re in a fight against an opponent you can’t see

Oh but you can feel him on your heels can’t you?

Feel him breathing down your neck

You know what that is? That’s you…Your fears, your doubts and insecurities all lined up like a firing squad ready to shoot you out of the sky

But don’t lose heart

While they aren’t easily defeated, they are far from invincible

Remember this is The Grind

The Battle Royale between you and your mind, your body and the devil on your shoulder who’s telling you that this is just a game, this is just a waste of time, your opponents are stronger than you.

Drown out the voice of uncertainty with the sound of your own heartbeat

Burn away your self doubt with the fire that’s beneath you

Remember what you’re fighting for

And never forget that momentum is a cruel mistress, She can turn on a dime with the smallest mistake.

She is ever searching for that weak place in your armor

That one tiny thing you forgot to prepare for

So as long as the devil is hiding the details, the question remains,”is that all you got?”, “are you sure?”

And when the answer is “yes”. That you’ve done all you can to prepare yourself for battle THEN it’s time to go forth and boldly face your enemy, the enemy within
Only now you must take that fight into the open, into hostile territory
You’re a lion in a field of lions

All hunting the same elusive prey with a desperate starvation that says VICTORY is the only thing that can keep you alive

So believe that voice that says ” you CAN run a little faster ” and that ” you CAN throw a little harder ” and that ” you CAN dive a little deeper” and that, for you, the laws of physics are merely a suggestion.

Luck is the last dying wish of those who wanna believe that winning can happen by accident, sweat on the other hand is for those who know it’s a choice, so decide now because destiny waits for no man. And when your time comes and a thousand different voices are trying to tell you you’re not ready for it, listen instead for that lone voice in decent the one that says you are ready, you are prepared, it’s all up to you now.

So rise and shine.”

I’ll be at the gym or the field training if you need me…


Thanks to Colin Blair for this video.

Chris Winters on Intermittent Fasting

Chris Winters On Intermittent Fasting


[vimeo width=”640″ height=”360″]https://vimeo.com/170444806[/vimeo]

This video has hidden treasure in it. Yes its a bit long, but suck it up cupcake. Its worth watching and your life might depend on it.

Intermittent fasting isn’t new but I’ve taken notice to the benefits of incorporating into one’s lifestyle for a number of different reasons.

  • Intermittent fasting is sustainable (build up to about 18 hours fasting per day) 12AM-6PM
  • Exercising 3 times per week for 30 minutes is sustainable (working out on the 17th hour)(5PM)
  • Mental benefits (creates new neurons via intermittent fasting) (so cognitive benefits are a plus)
  • Strive for body to be in ketosis (helps decrease appetite (in a good way), decrease in visceral fat / weight loss, decrease in triglycerides, increase in HDL (good cholesterol), reduced blood glucose and decreased insulin resistance, reduction in blood pressure, improves metabolic syndrome, and many cognitive benefits

Chris Winters mentions in the video, a lot of traditional beliefs and what we’ve been taught about our diets and exercise will be challenged. For example; ‘eating three square meals per day‘, is one specific one that comes to mind. At first I questioned some of the principles around intermittent fasting but after doing a bit of research, the merits are quite clear.

As mentioned in my previous post, I’ve working towards fully incorporating intermittent fasting into my lifestyle. My journey, Fat Ass To Fit 2.0, is underway. It may not be easy, but I think the goal is attainable. I’m not suggesting or recommending intermittent fasting to anyone. Thats a decision that other’s should make but after doing some research, perhaps speaking with your physician about adopting intermittent fasting might be in order. If you haven’t already, please take some time for yourself and watch the video in this post. I think you’ll discover the information to be compelling and of value.

Fat Ass To Fit 2.0

Fat Ass To Fit


Yeah….I’m a Fat Ass.

The terminology isn’t political correct. My intention is not to ‘fat shame’ anyone here with my post. Alas, I am a Fat Ass! But I’ve finally decided to do something about it for many reasons.

Firstly, I need to be healthy for my family. I’m tired of being tired and sick of being sick. Getting fit is overdue for someone who still thinks he should be playing soccer and hockey and the like. But it is clear, I can’t do what I once was able to do. For a while, I accepted this as ‘just the way it is….

But Fuck That!

Secondly, I used to be a hyperbaric wound care nurse. I spent an a lot of time with people who suffered and struggled with diabetes. I treated these people daily, sometimes successfully and sometimes unsuccessfully. I saw the devastating effects of diabetes. I observed other health problems related to obesity and the effect it had on people’s lives. And I’ve been feeling a little bit like a hypocrite.

Thirdly, I’m an entrepreneur. I’ve started businesses and launched projects. I don’t see that slowing down anytime soon. Somewhere in the back of my mind, I realized I need to do something about my health and fitness. If I am going to execute in business for what time I have left here on this planet, I have to do it a bit more effectively. That starts with my health.

I admit that I’ve been encouraged by the extraordinary results of someone I admire. Chris Winters has experienced extraordinary results with his health and lifestyle, through intermittent fasting. I’ve been listening and learning more about what Chris says about intermittent fasting. Its become quite compelling based on the science and his results! The supporting documentation and studies clearly show the benefits of intermittent fasting. the benefits may or may not be so obvious. More on that later. In the meantime, I’ve been ‘testing the waters’ of intermittent fasting. The results have been stunning.

I have not completely committed to intermittent fasting. I wanted to see how I might tolerate ‘not eating for 18 hours’. To my surprise, I’ve done pretty good. My testing has been unscientific but I have noticed my tolerance was adequate. I was able to drop some ‘weight’ and do feel a bit better after my little test. But now its time to get serious.

Western Berks Physical Therapy

I’ve decided to get some help. Western Berks Physical Therapy, have generously offered to track my progress. The owner and physical therapist, Kevin Krause, is taking on my case. He will track my progress and suggest an exercise regimen. I’ve agreed to follow their Metabolic RX program . So far I’ve had an initial evaluation. They measured my vital signs, height and weight and tolerance to some baseline tests.

Next, I met with Whitney George, a Certified Nutritional and Wellness Consultant. She listened and tailored my nutrition based on a lengthy consultation. I expressed interest and desire to follow an intermittent fasting plan. I believe intermittent fasting is sustainable. I also believe the results are based on science. I have to say I am relieved and thrilled that Whitney was in agreement and encouraged the plan. Now its time to get to work.

Beyond Fit - Douglassville PA

I’ve also reached out to a personal trainer, Tammy McCarthy of Beyond Fit in Douglassville PA. I’ll be hiring her to train me on top of the work I’ll be doing with Western Berks Physical Therapy. Somehow, I think her experience is just what I need. Tammy is the founder/owner of Beyond Fit. She has her B.S. degree in Exercise Science from IUP. I’ve observed what she and her company has been doing for other adults and kids in my community and its phenomenal. Adding her to my team of people I am surrounding myself with to help me achieve my goals is exactly what I need!

Fat Ass To Fit


So Monday, July 25th 2016, I’m beginning a journey towards health and wellness. Fat Ass To Fit (2.0) will be my personal documentary about my journey. I’m excited to experience the results from intermittent fasting. I think the help of the team around me will speed those results!. Yep, I’ll be blogging, Snapchatting, Instagramming, Facebooking, Twittering the whole thing ad nauseum. So if you are interested in the least, I invite you to follow along.

I have a personal goal of losing body fat and generally becoming more healthy. My hope is that through this process I will inspire others to become more healthy as well.