Category Archives: IN MY HEAD

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Goodbye 2013: Live With Fire in ’14

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

My 2013 literally ended with a “BANG“! On Friday December 13, 2013, I was standing in my office at Max fitness when I heard the most violent and sharp “POP”.  I was a 12B (combat engineer) in the army, and immediately my training from Ft Leonardwood was recalled in the split seconds that followed the sound of an explosion.  The room was instantly filled with powder residue and my ears were ringing as I walked around the small office disoriented and confused.  I remember thinking that I must have set off a small device designed as a prank.  A few seconds later, still confused, I realized if it were a prank, something had gone horribly wrong.

gunshot woundMy legs were aching and bleeding badly, like someone took a baseball bat to my knees, yet still I stood. I never thought to call out for help, as I was still dazed in my office with the door shut and the light off.  I’m not sure how long I would have stood there bleeding trying to make sense out of this if one of my employees hadn’t thought to check on me. He entered the office and immediately says “oh Steve, you’ve been shot”.  As much as I was totally confused about having been shot when I was by myself in my office, I was relieved to know why I had holes in both legs.

Gunshot wound

He laid me down and we began working on getting the bleeding stopped, and my staff called paramedics for help. As I started making sense out of the gun shot, realizing it wasn’t a small bomb, I was able to calm my mind a little in the bloody smoke filled office.  With the confusion subsiding, my legs began to start hurting. And hurt they did…  The 40 caliber hollow point round had come from an adjacent office through my legs and continued into another office finally stopping in a metal cabinet. The powder residue that seemed like an explosion was merely the powder from the bullet going through drywall. With everything coming together in my head, this is the point where I was finally calming down, except for the pain… I picked up my phone and started taking “selfies”.

Steve PfiesterHaving a degree in physical therapy I know the damage and destruction that an accident like this can have on arteries, bone and nerves. My legs felt paralyzed and I was bleeding from both thighs.  At the time I was thinking the worse. Did it hit my femoral artery? My leg hurt with an intensity I’ve never felt. Surely both femurs were broken in pieces.  Hitting nerves never entered my mind until the bleeding slowed. Oh, the relief that overwhelmed me as I sat up and could move both feet. Praise God! I’m not paralyzed, just wounded.  The bleeding began to slow, which confirmed no arterial damage, and I was able to bare weight as the paramedics put me onto the gurney for transport.

gunshot hole

The 40 caliber bullet went through 3 offices, 2 legs and and a filing cabinet.

Super long story short, I spent the rest of the night in the ER learning how blessed I truly was that both legs were just soft tissue damage. How could a 40 caliber hollowpoint round from about 5 feet away go through both legs and not cause any permanent damage? I will tell you how – but that’s another blog for another time.

I wanted to tell you this story for a few reasons.  One, first and foremost, how can any of us ever deny that our maker is merciful and full of grace to watch over us, even in the times we let our guard down the most. Second, no matter what circumstances we deal with throughout our lives, we HAVE to believe we are allowed to endure them to make us stronger – emotionally, physically, mentally, and yes… spiritually!  There is not one single thing you’ve ever experienced in your life that could not be used to make you a more loving husband, a better father, a better friend, or even a better athlete.  Reebok has a slogan that me and other bloggers use when we use social media, and never has it meant more to me than these last 2 weeks.  #LIVEWITHFIRE

steve and bonnie pfiester

Reebok livewithfireThis my friends, is my plea to you. LIVE WITH FIRE! In everything you do, resolve to yourself that everything you experience can make you better. Yes, even the messes we make ourselves. Those are especially the best in making us better. I no longer believe in coincidence, or luck (good or bad). I believe in “providence”  that all things can work together for good. But that is completely up to us and what we believe about our situation!

NO whining, no unforgiveness. Be patient and think about your circumstances and how they can soon (not right now, but on the on the end of whatever it is) grow you into who you are supposed to become!  Live with fire, take those lemons, and make lemonade!!!!

Reebok NanosagePS: A very special thanks to Reebok for the timely delivery of these super comfy shoes that I would highly recommend the next time you are shot in both legs and can’t put on regular shoes. lol These are the Reebok Crossfit Nanossage. They are designed to help you decompress post workout (or post shootout!). They are even machine washable, just in case you get blood, I mean sweat, on them. 😉 They are so soft you will want to purrrrr.

Inspired by the foam roller, this shoe is built on a natural last and features a 4mm drop with ultra soft cushioned foam. Dual web pull entry allows for easy on, easy off – thank goodness for me, they were indeed easy on, easy off! The perfect recovery shoe!!

Reebok Nanossage

How to Live With Fire

Recently I’ve given much thought to Reebok’s campaign to #LIVEWITHFIRE.  From time to time I get philosophical and sort of lost in abstract thought of the weirdest things.  So this blog is me inviting you for a road trip with me and my brain.  Turn the music up and take a look around my cerebral cortex as I ponder what it is to “Live With Fire“.

Living With Fire is NOT Complacent

ComplacencyFirst, I think about what it isn’t.  Living with fire is not complacency. I think its important to be fulfilled, and even satisfied, about where you are going – but maybe not be overly satisfied with where you are.  Content with your present, but pressing on to be all who you were called to be.

Living with fire is not living with rage, or resentment.  That state of mind can drive us to overcome and accomplish a lot of things, but to what cost?  In that frame of mind, we are rarely satisfied in accomplishing anything except vengeance, and still are never satisfied.  No, friends, that is NOT living with fire.

tenaciousTenacity, perseverance, consistency, courage, willpower – THESE are a few defining characteristics of what it means to me to  #LIVEWITHFIRE.

1. Living With Fire is: Tenacity

Tenacity is defined as the quality of being determined to do or achieve something.  And I love the following definition: firmness of purpose.

2. Living With Fire is: Perseverance

Perseverance is next on my list of defining this Reebok Mantra.  Perseverance is definitely a synonym for tenaciousness, but lets further define living with fire by defining perseverance with a definition from Webster: continued effort to do or achieve something despite difficulties, failure, or opposition.  To me, living with fire comes alive in the second part of this definition; to continue DESPITE difficulty!  I think I should end the blog now – but I wont.

3. Living With Fire is: Consistency 

consitstencyConsistency brings the “ing” to the phrase. See, to live with fire could be mistaken as a moment in time, but livING with fire gives the idea of continuing to strive for that “pressing forward” . To be consistent in our quest to live with joy and zeal for more in life. Consistency could have a couple of different meanings. Both of which I believe are applicable.

The first, is degree of firmness, density, viscosity, or resistance to movement or separation.  Our ideals and level of effort should have a routine firmness. Not hot and cold, not soft and hard, but consistent effort in every attempt. Then, the more traditional thought for the way we describe consistency is the ability to be asserted together without contradiction. This would also be the idea to live beyond contradiction, above reproach. (We all fall short here, but when we get it right what victory we have.)

courage-john-wayne4. Living With Fire is: Courage 

This brings us to courage on my synonym list of living with fire. Webster says courage is: mental or moral strength to venture, persevere, and withstand danger, fear, or difficulty.  Interesting that courage is not the absence of fear, but for someone to withstand fear or difficulty.

In other words, to persevere even in the face of fear. OK, I hear! WHOA!

will power5. Living With Fire Requires: Will Power

Lets finish our thoughts of Living With Fire by defining “WILL POWER”: The strength or will to carry out one’s decisions, wishes, or plans.  This definition left no discussion for feeling or emotion.  The idea is to DECIDE on what you want and SEE IT THROUGH – not allowing circumstance or excuses to compromise your decision!

What if we all “lived with fire”, in learning more, loving more, living more?  I believe the key is in the desire.  Decide what it is you really want.  Dig deep to find a burning desire to accomplish or acquire it with a relentless, stubbornness that knows no quit.  Never never never give up!

I believe this so much, I tattooed it on my body:
SEMPER PERSEVERA – Meaning, Never Give Up.

Never Give Up

Here are some pictures of some amazing athletes who clearly Live With Fire and never gave up – even when they had some pretty awesome excuses. If this doesn’t inspire you, I don’t know what will. 

amputee

Bethany-Hamilton


141100_-_Athletics_track_female_arm_amputee_close_up_-_3b_-_2000_Sydney_race_photo

bp1

ronniedicksonclimb-222x300

Victor_Konovalov_Interview_-_www.Wheelchair-Bodybuilding.com

19a08ca895 

scouttrain-300x199

images-12

oscar-pistorius-double-amputee-sprinter

171944762

live with fire

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

re·bound verb \ˈrē-ˌbau̇nd, ri-ˈ\

Rebound: Return, bounce back, setback, backfire, move backward. 

Stev Pfiester, Light Heav WeightI recently took 18 competitors from my gym, Max Fitness, to compete in the NPC Southeast Classic. The goal was hitting the stage. Not winning a trophy, but using the stage to make us push harder and be our best.

The goal was made, and the goal was met!  What we do now defines what we learned on our journey to accomplish our goal.  In the “realm” of goal acquisition, focusing solely on the goal can be a tragedy.  What I mean is, the goal is just that: “a goal” – a means to an end.  How we develop, the wisdom we gain, and the way we develop along the way is the real reward for meeting our goal.  Goals are not the real rewards.

Team max

Josh GayLets think backwards for a second.  By creating a goal to shoot for, you are inviting some level of adversity into your life.  How much adversity we will endure is measured by how grandiose the goal.  The “Goal” only gives reason to validate and hold accountable our hard work, our long suffering, our perilous effort to make our bodies fitter, our will stronger, our bellies hungrier.  I have never seen anyone train harder than when they were stretching themselves to reach a new goal. These guys did just that. Josh Gay‘s 60-day before & after picture shows just how hard they worked. Then, they hit the stage, and celebrated, and then they went home…

Score! Now What?

CruiseWhat happens after we reach our goal?  It is good after hard training to back down, enjoy the “win” and celebrate the goal acquisition. For me, it was going on a vacation (cruise). We hit the keys, then Mexico and then headed to Disney shortly after we got home. Yes, there was a lot of food involved. But, at some point, we must get back in the game.

We don’t pay off credit cards just to go on some huge spending spree waisting our money, discipline and hard work. It is ok to go charge a dinner, but then we pay it off immediately to avoid getting in the bad position we were once in. Whether the goal was physical or financial, it’s important to remember what you learned along the way and how you felt while you were working so hard.

Sloppy Joes Key West

The best way to prevent rebound is to give yourself a marked amount of time to enjoy your hard work. But after that time is finished, it’s time get back to work. It’s time to make new goals – both long and short term.

bench pressBefore you even reached this goal, you should already dream about what is next. Don’t take your eye off of the immediate prize.  Don’t focus on your future goals until you accomplished the one set right before you.  However; you should already be thinking about what is next.  This will prevent your downtime from turning into a complete train wreck and a complete rebound.

Doesn’t matter if we are talking about finance or weight loss, enjoy your success but don’t throw away your investment.  Remember what you learned along the way.  This is what makes you better, stronger, and more patient.  Make some goals, so you can push your limits!

Geared Up & Ready

Even something like a new pair of shoes can get you motivated to get back in the gym and hit it hard again.  I got these new Reebok ZigCarbons and love them. It was just what I needed to want to do cardio again.

Reebok ZigCarbon

My next new gym toy is Reebok’s Bose Headphone set. They help get my mind focused, shut out distractions and make the most of my time at the gym. Totally what I needed to tune back into my routine.

Reebok Bose Headphone Set

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Formula for Success

goal“If you take your eyes off the goal, for even a second, doubt will rush your mind like a band of brutal thieves.”

Doubt intends to kill your dreams, destroy your desire, and beat you down with fear.  Evidence of this is obvious in the most trying times.  When we are hungry, when we are tired, when we are angry, when we are in despair…

arnold Be Hungry

When you are hungry, let that hunger be your purpose.  It is a burning reminder in your gut of what you want to accomplish. When you are tired and your eyes grow heavy, don’t be the martyr the world excuses you to be, no one owes you anything. If there is something you want, you stay up one more hour and you go out and get it!

Be Productive

train like you want itAnger?, rage? Make it productive, and focus the intensity of this moment into success instead of resentment.  No one can control your emotions but you.  And when you are in complete despair — Stop. Shhhhh. Be still, and listen.  You are more than “just being”. You have the potential to be even more than your desires. You have the ability to accomplish things you havent even dreamed of …yet.

One of my favorite quotes of all time comes by way of the late Henry Ford.  He reminds us that we can decide what happens next… he said “he who thinks he can, and he who thinks he can’t, are usually both right“.

Go Beyond 

“Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.”

Work harderLastly, it isn’t enough to just dream. I love visualization. Wondering what if, thinking just maybe…  Hoping, even praying, for that desire of your heart.  Instead of praying for “the goal”, pray for the opportunity to make a way for your goal. The satisfaction of accomplishment comes in the effort – the blood, the sweat, the tears, the years, in pursuit of the “goal”.  Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.

“Vision without execution is just hallucination” Henry Ford

Equation for Success

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. #LiveWithFire

I Don’t Get Picked Last Anymore

i don't get picked last anymore

I created this mantra, featured on DetourBar.com today, to remind people that all your workouts have a lot of benefits, outside of just appearance. Even though getting “picked first” is not the reason I train hard, training has affected my overall athletic performance – and it affects so many other areas of my life too.

When you are in the gym, training your guts out, don’t just focus on how your muscle looks or even how you feel in that moment. Think of all the opportunities your new fit body gives you – to be a better athlete, employee, spouse, parent and friend.

 

CLICK HERE to get the full-size mantra.

CLICK HERE to read Bonnie’s Blog for DetourBar.com:
8 Tips to Reinvent Yourself.

I Delight in Weakness: My Leg Workout

“I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.” II Cor 12:10

Another Dreaded Leg Day

I’m not preaching, so hear me out.  Today is another dreaded leg day. You see, five weeks ago I tore my medial meniscus and my MCL in my left knee. (That’s me with Dr. Stepanek of Total Health using Cold Laser Therapy on my knee – just one of my many steps to my rehabilitation). I was 2 weeks away from my first submission wrestling and jujitsu tournament since high school.  Within seconds, I went immediately from being on top of the world and in the best shape physically and emotionally I’ve ever been in, to complete devastation.  So now you understand how today, leg day, brings me to a place where I must dig deep to continue dredging through this grind of a workout.

I want so bad to load up the leg press and get this done, but here I sit with no weight and limited range of motion, and hurt. Amazing how a person can sweat just from the anticipation of something hurting.  Next, I stare at the leg extension like an ex girlfriend that cheated on me with my best friend. Slowly we catch eyes. Then the nausea sets in.  As I get close she welcomes me to sit down. Cordial at first, then she cracks a smile, and brings the pain train – but no way will she beat me.  I will endure, I will break through.  Whatever the cost, the patience, the ability to endure. I will sit here till I learn this lesson.

If I can grind this out today, if I can work through this, if I can make this knee stronger… Imagine what I will do when I am 100% again. During weakness, through insults, enduring hardships, experiencing persecution or difficulties, let it DRIVE you.  Search for modifications, instead of excuses.  What you will find is MORE drive, MORE will, MORE guts, and MORE heart than you have ever experienced! You may just become your strongest in those weakest moments.

My Leg Workout

Note: I split my workouts up, but you can do them all at once. I use a variety of free weights, Hammer Strength Equipment, Body Master Equipment and Life Fitness cardio. train at Max Fitness. Click on the links below to watch video demonstration from FitStudio by Sears.

6:45 am  Cardio
Elipticle 10 minutes
plate crunch  3 sets 25 reps
Elipticle 10 minutes
reverse decline rollups 3 sets 20 reps
Elipticle 10 minutes

2pm Quads
leg press (Can substitute for squats) 5 sets 25 reps – 1: warm-up, 2: 90lbs 3: 180lbs 4: 270lbs 5: 270lbs
single leg extensions 5 sets 20 reps (partial ROM on left) 80lbs
Single leg Leg press (can substitute for one-leg squat) 4 sets 20 reps (partial ROM on left) 80lbs

4pm Hamstrings
4 sets each leg Seated Hamstring curl (On HammerStrength Weight Equipment)
(left) 10 pounds 30 pulse reps, (right) 60 pounds 15 reps sets
4 sets Laying Hamstring Curl
(left) 20 pounds 15 reps, (right) 45 pounds 15 reps
4 sets Straight leg dead lifts 135 pounds 15 reps

ROM = Range of Motion

My Secret Superpowers

When I think of factors that motivate me to work out, I think of so many different things.  There is that hot body I want to resemble, the one song that makes me want to push through the pain, the euphoria I feel when the carnage of training is over, but there is also the GEAR.

I don’t care if you are boxing with new gloves or teeing off with new clubs, we just have more confidence when we are training with new sick gear.  Well my “boxing ring and fairway” is 10,000 square feet of iron weights and treadmills.  My gear is fresh new Reebok threads and kicks that move me to push harder, motivate me to dig deeper, scream at me not to quit.

Silly?  Well, maybe. But even as a kid, when I had a new pair of shoes, I could barely sleep with the thought of wearing them to school for the first time.  It gave me such confidence. If the shoes didn’t make me run faster or make me cuter, or even smarter, I guarantee the confidence I had from wearing them gave me all the super powers I needed to become a cross between Usain Bolt, Brad Pit, and Albert Einstein.

All kidding aside, next time you find yourself in a rut or lacking motivation, make a new play list of some kick butt grooves, and jump on Reebok.com and get you some fresh gear.  Sometimes, you have to motivate yourself to GET AFTER IT!

Never Give Up!!!!!!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Defeat Feeling Defeated

Have you ever felt like this?  As I sit here,  I am looking my circumstances square in the face.  My body aches from training hard, I’m hungry and weak from cutting weight, business is slow and all the stress that comes with that, mostly, I’m just beat down and feeling sorry for myself.  It seems the harder I try, the more defeated I feel.  The harder I fight, the more overwhelming my circumstances become.  I want to just pull the covers up over my face until it all goes away.

New Flash:
No body is going to come save you.  Nobody is going to train your body for you, eat good for you, fix your financial and business woes, and take care of your family  just because you are struggling…

Probably, like you, I have some amazing people I can ask for help. But, if anything is going to get better, it will require me getting out of this funk and taking action.  I am not defeated.  No different than sparing, when you get knocked down… you get up again!!!! and maybe again, and again…

Perspective:
Put your circumstances in perspective.  The end of the world is coming but it isn’t here right this second, so take a breath and write down your problems.  As we take a step back, what was once overwhelming and so close to our face it was all we could see, is now getting smaller and smaller.

Plan of action:
For each concern, go ahead “face on” write down worst case scenario.  Look the worst that could happen straight in the face, but realize there are always more options with a higher likelihood of occurring than the worst case scenario.  List your options for dealing with the worst.

Now list some options with better outcomes and a plan of action to direct this train wreck in that direction. “When we are amongst dark heavy circumstances, just because you can’t stop them dead in their tracks doesn’t mean you can’t steer them in a better direction until they slow on their own”

Your plan of action should consider realistic action and outcome.  By making this list, it will inspire hope and perspective.  Hard work and consistency, with a positive attitude, will always win out over circumstances.  Circumstances can’t always be controlled, and they also are always temporary, your attitude can be controlled and should be a constant regardless of our circumstance.

Higher Power:
We should all agree this planet, along with all we see, came from somewhere at some point.  I know its hard to wrap your head around it, but thinking all of this came from nothing is an even harder task.  So, I would employ you to ask the maker of all of this to give you peace and direction.  The God who made this place is big enough to help you through this carnage – but it will come after you are ready to pull the covers off of your hidden face, put all of this in perspective, and execute your plan of action.

NEVER, NEVER, NEVER GIVE UP
Winston Churchill

If you Run from the fight, you might miss the Glory!

The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences! 

Bonnie and I were both brought up in the south, and for many of us that means that we were in church everytime the doors were open.  One of the phrases you hear a lot in the church is “we really hate SIN”.  Don’t tune me out, I’m about to make a point.  As much as church, Bon and I in our adult lives spent a lot of time in the gym as well.  One of the phrases we hear all of time at the gym is “I love my workout”.  So “we hate sin and love our workouts” hmmm

Hate Sin?  Not at all.
We love sin, its exciting, feels good, it’s attractive, it taste good, it’s a total rush…  No we don’t hate sin.  What we hate is the consequences of our sin.  Sin can lead to drug addiction. divorce, obesity, disease, or even death – not to mention total seperation from the Dude who created you.  (another blog, another time).  But to say we hate sin, well, that just isn’t true – but to truly hate the devastating affects of sin is such a huge reality it isn’t a lie to say “I hate sin”.  Hold on, here it comes…

Love your workout? Not truly… 
Right now I am doing 315 pound shruggs.  I think I just popped every vertebrae in my back, just ripped a callous, my legs are trembling and I have sweat in my eye and a charlie horse in my calf.  Love my workout? …not so much.

HOWEVER, I absolutely love the consequences that I experience from working out.  Health, aesthetics, energy, increased self esteem, confidence, the ablility to defend myself and my family against danger, and vitality are all considered bliss – directly related to the suffering and drudgery of the afformentioned workout.  Knowing the amazing results of hard training, I can honestly say, “I love my workouts”!

The same way a person who has been caught up in SIN becomes so hurt and disgusted with that lifestyle, another can honestly say they love working out becuase of the amazing results and positive influence, that it can acutally be said, “I love my workout”

In short...The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences! 

How do we change our belief system to be able to honestly say… “I love training”?

1. Set goals and BELIEVE you can attain them.

2. Visualize the prize (end game) seeing the goal as if its complete.

3. Make a plan that is realistic and effective to meet your goal.

4. Grow a pair.  Dont be afraid to “gut it out”. Know it will be worth it.

5. Start over a million times – but dont quit, not even once!

HOW TO “NOT” START A DIET

So, you wanna start a diet and get skinny.  Well hooray for you, good luck with that… nooo, don’t get mad… Just say’n…
 OK, I’m sorry.  My sarcasm stems from years and years of trying to drive this “how to”, point home.   After 3 health clubs, 2 weight loss reality tv shows, thousands of twitter and Facebook friends, and most importantly… my own life, this is what I’ve learned…

 ITS HARD AS A “MOFO” TO LOSE WEIGHT!!!!!!!
How do we bear down, draw a line in the sand, and say NO MORE?  Wellllll…
The truth is, almost all cold-turkey diets don’t last!

Here is what I mean… 

This is what I call “the evolution of a diet”.

1. First, we try purge our house of everything tempting, unhealthy, or non-conducive to a new diet.  (most of us now will polish off  the rest of our ….fill in the blank… , beer, ice cream, Doritos..  instead of throwing it, or giving it, away)  

2. Then we research and grocery shop for the “healthy alternatives”.  Try to fill our houses with healthy foods and snacks. (shopping for any and everything that we can eat a dump truck load of and not get fat, instead of realizing, we must learn to eat a little less of everything)

3. Research diets.  (Monday, we are going to get a shot of, only god knows what, and eat 500 calories)

4. Join a gym.  (We might even hate working out, but all the magazines say we need to workout because lean muscle will burn calories while I sleep)

… Are you getting the point yet?  This is a recipe for disaster.  Yes, more than likely you will lose weight, maybe even hit your goals, BUT, you will have to change your belief system about food and activity if you ever plan to keep the weight off.  98% of all people, even if they hit their goals, will gain their weight back, and then some. 

So what should we do:

Here are some very realistic ways to begin to develop a lifestyle change that will lead to a healthy and successful diet conducive to weight loss and fuelling our performance in or out of the gym.

Week one: Educate and become aware.  

As you are eating this week, research your calories;  become aware of everything you are putting in your mouth.  Decide what really taste good, and decide what you might be able to do without.  Also become aware of when you might be eating for taste or actual hunger.  Sometimes we just have to suck-it-up-just-be-hungry !

Week two: Purge the naughty.
 Only purge the things that you deem a waste.  The foods and candies that you know will destroy every attempt at a healthy diet.  Continue to research healthy alternatives or substitutions for some of your vices.  Try not to binge other foods as a replacement.

Week three: Actual “diet” begins. 
I would be surprised if you havn’t noticed a slight change in your waist and a bump in your mood, but even if you havn’t… “STAY THE COURSE” It’s about to get fun…  Week three you must begin to look at the amount of food that you are consuming and compare it to what you are burning.  This means math… I know I hate math too.  The Harris-Benedict Formula will give you an estimate of your Basal Metabolic rate (calories burned at rest).

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Multiply this times our activity level and we can get a close estimate of calories burned per day.

Little to no exercise Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9

As long as you eat fewer calories than that number, you will lose weight.  Unless you weigh and measure your food (not forever… just until you get a grip on portions and calories) you will never know how many calories you are taking in.  After you determine calories out and calories in, you can determine if and how fast you will lose some excess body weight. This is the week you must begin to decrease your portions.  Change the way you think!  That slight hungry feeling is your body wanting to be skinny, it is the feeling of your beautiful body burning gobs of fat.  Please embrace that small hunger feeling, do not chase it away with a burrito.

Week four: proteins, fats, carbs… 
now the most delicate part of this “blog Vomit”.  How do I make sure I’m losing fat and not muscle?  You have to determine where the calories you are eating are coming from.  There are a lot of great sites online for this, but you must still know your portions to get correct data.   My suggestion for anyone starting a diet and isn’t sure… if you are trying to decide between High protein, or low carb’s, or no fats, let’s just start with equal amounts (in calories) for all of these. In other words, 33% of your calories coming from every substrate except, of course, alcohol…  so on a 1200 calorie diet, you could eat 400 calories of protein, 400 calories of carbs, and yes… 400 calories of fats.  Don’t make this crazy hard, or what I call majoring-in-the-minors . Its’s just one meal at a time…

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