Living Out LOUD!

Some past ramblings. Not updated much.

GoPro and Fireworks

This year for July 4th we got some extra cool fireworks.  And since I’m obviously looking for any reason to use my GoPro HD cam it seemed like a good idea to film some of the festivities. I realize most people don’t watch 4 mins of video on the web-  so skip around or watch it all.  We set the GoPro flat on the ground so that it was aiming straight up.  This is a fun little section of fireworks we did.  Enjoy!  ...

Time To “Tweak” The 4-Hour Body

Well, it has happened.  The weight loss has slowed.  Panic mode? Nope. Like with most diets or eating changes our bodies eventually get used to it.  Even with a cheat day thrown in-  at some point it levels off.  Mine has leveled off too soon.  I want to continue losing weight.  I want to get to a specific number and stay there.  I don’t want to gain a ton of muscle (the little bit I’ve gotten since this started has been awesome but it’s enough for me!). No, I’m not quitting the 4-Hour Body exactly…  Yes, I’ve already tried to tweaks in the book to kickstart the weight loss again.  Nothing seems to work for the weight loss.  Maybe I’m working out a bit too much and the muscle is just developing. I’m not sure, so I’m getting a fresh start. Last week Tim Ferriss, author of the 4-Hour Body, suggested a book called Everyday Paleo.  I’ve been reading Everyday Paleo and the two plans are very similar.  I’m going to switch to a strict paleo diet for the next 4-5 weeks to see if I can kickstart again.  The biggest difference in the two? The 4-Hour Body focuses on a lot of bean/legumes and the Paleo diet allows some fruit.  This will be a welcome change for my taste buds! I’m going to continue the exercises from the 4-Hour Body but maybe cut it back a bit and focus on cardio more. I’m not a Dr. so this is just me experimenting with combining two amazing health plans. Here’s to Everyday Paleo and 4-Hour Body.  Beginning Week #8...

Treadmill Desk : Awesome!

A while back a friend of mine told me about his ‘treadmill’ desk…  ridiculous I thought, but an amazing idea!  I didn’t have a treadmill until 2 days ago.  The first thing I did was get it setup and the next day I began measuring to build my treadmill desk.  My smart wife was like-  grab your Goofboard (an amazing board to work on your balance- closest thing to surfing in TN!) and just put it up there-  use your lap desk and get working! So it was that simple.  My first day working I walked 5.5 miles over the course of the day.  As a matter of fact I’m typing this while walking. A couple of notes.  It’s not hard.  I put it on about 2mph to get started.  If I have a skype call or just get a little sweaty I drop it down to 1mph.  Typing is surprisingly easy too-  not too many mistakes yet. If you have some cash to blow and enough space you can get a really nice Treadmill Desk.  I don’t have the room! Here’s hoping to kick the 4-Hour Body into...

MISSING: 17 Pounds! : 4 Hour Body Update

Well, after ranting against the scale this week I must say it made me happy at the end of week 6. I finally got back to the 180’s– well, 189 to be exact! I know the scale can be my mental enemy but I must say that I want to be in that 175-180 range. I don’t want to be 190 and muscle. I want to be 180 and tone. With that said, I’m 9 pounds from 180. Very exciting and scarey at the same time. Usually the last bit is the hardest. However, I’m buying a treadmill today and it connects to ifit.com – Needless to say, this is going to be the most intense cardio and exercise week since I started this journey. How’s it going with you guys? Cheat day yesterday was insane and I’m actually starting to think I don’t need to get sick just to feel like I’ve ‘cheated’!!! Week 6 Update: Weight: 189 Inches: Forgot to measure!!! (not happy but will next week) Total thru 6 Weeks: Weight: 17 Pounds off Inches: 10.5″ gone (assuming last weeks measurements count)   (I’ve also picked up another book.  If you think the 4-Hour Body is a bit too much, check out Everyday Paleo.  The biggest difference I’ve seen with the Paleo diet is fruit is allowed, not a lot but some, and beans are not.  Exact opposite w/ 4-Hour Body.  Good read...

Ready To Quit : 4-Hour Body Update

Yeah, as pumped as I was to get started over 5 weeks ago-  today is a day I want to just quit.  I still can’t get pass that nagging scale in my bathroom.  I want it show drops of 5 and 10 pounds a week!!!  However, I know it’s more than that and I really should ignore the scale. It’s insane to say that.  I know I should ignore it and the numbers don’t mean much but I still let it get me down…  Why?  Talk about a mental road block! With that said and off my chest.  I’m not quitting.  I am going to have to ‘tweak’ some things.  This is the beginning of week six.  I did lose almost 2″ last week which is actually great.  My clothes are fitting different and I do feel much better.  As far as weight? I dropped one pound.  I have no way of telling how much I gained via muscle.  I’m over a week into my Kettlebell training (3 days a week). So the numbers: Week 5 Update: Weight: 192 Inches: 145.5″ Total thru 5 Weeks: Weight: 14 Pounds off Inches: 10.5″ gone So how are you guys doing?  Ready to quit or just getting started?!  Hang in there and IGNORE the...

I Survived Charleston! : 4 Hour Body Update

For those of you who know me well, you know I travel to Charleston once a month to work with my dear friends and clients, Daniel Island.  You also know that when I go… I eat good.  I eat out almost every meal and it’s the last place I’d ever want to think about a diet!!!  All that to say… I survived week 4 of the 4-Hour Body.  No cheating and eating well.  It looks like I only lost 1.5 pounds and unfortunately I didn’t have a way to take measurements.  I’m not disappointed at all.  As a matter of fact I had a little physical break thru. I have energy.  I feel alive.  I’m motivated. I have some of my drive back.  I attribute that to the 4-Hour Body diet, stretching and exercising.  Even though the “number” didn’t drop much my body is thanking me and I’m motivated more than I ever thought I could be after 4 weeks of a lifestyle (diet & exercising) change.  So if you are working on eating better and  exercising a little more I want to say keep it up!  Don’t stop!  At some point it just clicks and you realize how much better you feel. Many of you also know that I love to surf.  I was a pretty big guy so getting out past the break and then getting into a wave was serious work.  I went surfing a few times this trip and had the energy I had when I was 20!  No heavy breathing and I had no trouble paddling out!  Another motivation.  I’ve got about 5 weeks...

4 Hour Body : Resources

Yes, my blog seems to have been hi-jacked by the 4 Hour Body.  I’m obsessed…  I admit it.  However, I’ll admit this is the most action my blog has seen since the early days of “Free Music” posts.  So now I know… you people are interested in the 4 Hour Body! I’ve met a lot people who are working thru the book and I’ve enjoyed learning from many and actually helping some of them.  I figured since there seem to be so many questions about the 4 Hour Body that I’d list some resources and other sites that I reference as needed.  If I’m missing some please add in the comments section and I’ll get it added. The Book, The 4-Hour Body (You need the book!) 4-Hour Body Cheat Sheet (Cheat sheet is invaluable) 4-Hour Body Recipes (Subscribe for weekly recipes) 4-Hour Body Zone (Blog w/ recipes, thoughts and info about 4-Hour Body) 4-Hour Body Forum (Chat it up w/ others) Slow Carb Foodie (more recipes!) Get Fit Slowly (Weight Loss Tips) Obviously just a few- hit me with more great sites!  Again, thanks for reading and...

3 Weeks Down : 4 Hour Body Update

Well-  I’ve made it 3 weeks.  3 solid weeks.  Absolutely no cheating and stuck with the strict portion of the diet. So what has this got me? Beginning of Week 4 Checkin: Weight:  193  (down a total of 13 pounds!) Inches: 147″ (down a total of 9 inches!)   Needless to say, I’m sticking it out.  Results = great motivator!!! The 3 exercises have been easy to stick to and last week I added the stretches.  I’m limber now!  Well, getting there. Quick check-in before I go to church!  Thanks for all the encouragement and notes, it...

The 4HB Discouragement Day

Yes, they happen.  Days when trying to be healthy and losing weight get very discouraging.  Mine is today.  Although it shouldn’t be… more on why it shouldn’t be below. About 4-5 years ago my doctor told me to lose the weight or get on heart medicine.  So I did.  I lost 40 pounds in about 3-4 months.  A good bit of that came off the first few weeks.  So obviously I thought it would be this easy again.  Not so much.  The 4HB is more about losing weight, it’s about a change in your lifestyle, metabolism and outlook on what you eat.  The first week I lost 8 pounds and then dropped another 2.75 pounds… close to 11 pounds.  This morning I seemed to have found those 2.75 pounds and am back at 8 pounds total!!!  What!!!  I realize it takes a few days for the cheat day to come off but as you can see I don’t have a lot of patiences which leads to quick discouragement. BUT, I don’t have any reason to be discouraged.  I lost another 2″.  Yes, 2 more inches are gone.  Some from waist, hips and arms…  my clothes are fitting better and I feel great!  So, I don’t have much of a reason to get discouraged except for that little contraption that sits on my floor and feeds my brain what is happening or what it thinks is happening. So, as I said before.  It’s better to weigh less and focus on the plan.  It’s working, just not the way that I thought it would (well, I had an idea but wasn’t...

Silence Does Not Equal Failure : 4 Hour Body Update

I know I’ve been quite since Saturday… sorry!  Usually my silence will mean I’ve fallen off the wagon or that I’m trying to avoid talking about failure.  NOT THIS TIME!!! All is going great still.  I’ve had a few testing moments but I survived.  Usually by now I’ve also cheated a ‘little’ and justified it some how.  Again, NOT THIS TIME!!! To give you an idea of how bad I am at sneaking food.  The last few diets I went on I played the game very well in front of others (especially my wife).  Not sure what good it does to fool others but I felt like needed too.  One trick was to sneak off to Target and grab a Coke slushee and a cinnamon stick to have while walking… and when walking out the door I’d grab a Reese’s Cup (usually the 4 pack) and suck it down before getting home.  Pathetic, right?!  Happy to say that I took my solo trip to Target the other day and did not cheat-  can’t say I didn’t think about it but bottom line is I grabbed a bottled water and got what I needed.  It was a joyous moment. It’s the small victories, right?   I’m feeling great and am finding little pockets of energy I didn’t know I had! Thanks again for supporting and not offering me secret bites of...

Cheat Day Was Awesome! : 4 Hour Body Update

Epic! That’s how I would describe my cheat day. What is cheat day? It’s the one day of the week I can eat & drink whatever I want while doing the Slow Carb Diet from the 4 Hour Body plan. So after 5 days of being strict it was fun to over do it a bit. First let me give you guys an update: Cheat Day Check in Weight: 198 Inches: 152″ Yes! I lost 8 pounds but the best part was losing 4″! That made me smile. 🙂 So to celebrate on cheat day what did I do? Breakfast: Banana then to Puckett’s Grocery for the buffet. Pancakes, sausage, biscuits, grits, potatoes, & eggs Xs 2… Yes two platefuls. Lunch: McDonalds- Double quarter pounder with cheese, large fries and a diet coke. Dinner: fajitas, refried beans, chips and guacamole, margarita, Dos XX Snacks: chocolate covered peanuts, chocolate covered strawberries and with a few mins to spare before midnight a bowl of Lucky Charms. In all, it wasn’t too bad but I was hurting a bit last night! This morning it’s back to slimming down and eating healthy. Breakfast? 2 scrambled eggs and some refried beans. Like I said last week, the results are a huge motivator and I was actually excited to get started again this morning! This week I add in 3 exercises to hopefully take this to another level. I’ll share the exercises tomorrow and some feed back on doing them… This coming from a guy who does NOT like exercise. 🙂 Have a great week and thanks again for the notes and support!!! Friends are...

3 Days In : 4 Hour Body Update

Wow, so I’m 3 days in and it’s going great.  #1 motivator?  Results!  I’ve lost 6.5 pounds in just 3 days.  I told myself I wouldn’t check the scale for the first week-  that is usually a major disappointment and a way to get off track and quit.  However, I could tell I had dropped a bit so I was just curious. I’ve lost the weight by strictly following the 4 Hour Body ‘slow carb diet’.  No exercising.  I’m not saying don’t exercise because I’m going to start.  I can’t wait to see how much comes off after I do a little exercising (20 mins a week). And now I’m starting to sound like a commercial or ‘testimony’ so I’ll stop.  Just know it’s working and worth checking out the book. Some Notes On The First 3 Days My diet has been pretty simple and very easy to maintain and keep up with. I’ve eaten out once and had a grilled chicken salad. I’ve been heavy on the spinach and eggs.  I’ve had hamburger steaks, salmon, cod, pork chops, black bean, white northern beans, spinach and chicken.  I’ve not missed anything yet (except the chocolate). I’ve also been keeping a list of the items I want on my cheat day…  cheeseburger, chocolate cake, chocolate covered peanuts, fries, pizza, bbq–  It’s ridiculous how many things go thru my mind.  Writing them down helps big time! I’ve attempted the cold water bit but I don’t like that at all.  There is a section in the book that talks about shivering and being cold.  Your body releases some stuff (can’t remember what...

So What Did I Eat? : Day 1 of 4 Hour Body

Well, I survived day one.  Not so hard, eh?  I don’t plan on posting every day regarding my diet and weight loss goals but I figured I’d do a few here and there of what the food is so that some of you who are on the fence will see it’s not that hard. Wait, what am I talking about?  Read this earlier post about getting healthy, round 2. Day 1 Food: Breakfast:  Scrambled Eggs & Spinach Leaves (w/ balsamic vinegar) Lunch: Alaskan Cod, Great White Northern Beans & Spinach Leaves (w/ balsamic vinegar) Dinner: Chicken breast, Green Beans & Spinach Leaves (w/ balsamic vinegar) Snack: 2 tablespoons of all natural peanut butter It’s a pretty basic meal plan and as you can see my focus is on spinach.  They didn’t make a cartoon about Popeye for nothing!!! Some other notes, I’m using macadamia nut oil instead of olive oil-  it tastes WAY better and has less fatty things in it.  The eggs I had for breakfast were from organic chickens (increased Omega 3 Fatty Acids)… Yes they cost a tad bit more but I’m considering that my “flat-ab tax”. Tomorrow will be much of the same.  I do plan on having a pork chop with my eggs and spinach for breakfast though!  Lunch?  Well, it’ll be my first meal eating out-  I think I know what I can and can’t have…  Dinner?  Not sure, I have to talk to Renee about that one but I’m pretty sure it’ll involve spinach. Thanks for the encouragement and notes-  I know I can do this and am going to do...

Round 2 : Getting Healthy

In January I set a goal to get healthy.. It lasted about 2 months. I lost 12 pounds and that was nice… it’s all back. I’m starting round 2 today but with a different approach. I’m going to be public about it. I’m using many of the dietary suggestions and exercise pieces from Tim Ferriss’ new book The 4-Hour Body. It’s not like 8 minute abs I promise. Tim Ferriss gets me. We’ve never met. I have a million excuses why I never survive eating changes for the better (notice my attempt to avoid the word ‘diet’). All are lame excuses but they are excuses that I use. If I can find a reason to get out of doing something healthy, I do. In this book he talks about getting rid of the pieces that make you want to quit. For me, the idea of never eating a piece of candy/cake again freaks me out… having to cook detailed meals takes too long… and starving isn’t fun either. Tim Ferriss is all about hacking the body. I like his style and his research. If you’ve read this book or are reading it tell me what you think! You can get it @ Amazon So here I am. Starting my 4 hour body plan. It’s a good one. My wonderful wife is going to help me with it and I’m asking you to do the same. Ask me what I weigh? Ask me if I’ve had any candy. Comment on here and say “I’m watching you”.  If you see me out double check what I’m eating or drinking (except Saturday,...

Tornado Relief & Help

Since I couldn’t get all this in a tweet… Here are the details: The People’s Church, Spring Hill location, has a tractor trailer for donations. The trailer will be manned during the following hours so please stop by at these times: Friday, April 29th: 4pm – 10pm Saturday, April 30th: 8am – 10pm Sunday, May 1st: 10am – 2pm The truck will leave for Alabama Sunday @ 2pm. Location of trailer: View Larger Map   What is needed: Blankets Clothing – all sizes, tshirts, jeans, Shorts Children’s clothing Feminine products Diapers Baby food Insulin…other immediately necessary meds Toys for smaller kids Band-Aids Socks Jackets Bottled water Chips Juice (individual) Packaged food for distribution Fruit cups Paper towels Kleenex Toilet paper Batteries Flash...

It’s No Secret. I Love The Foo

For the past few weeks I’ve been overwhelmed with Foo Fighters and I have no complaints (well, maybe one- see below). The new album is absolutely amazing. I know, you hear that about records all the time but this album is one that will go down as a classic. Dave Grohl and crew have absolutely out done themselves this time. This album is pure rock. I mean, no acoustic guitars anywhere on the album! Most people won’t notice but I do… I remember the first time Green Day used an acoustic guitar on an album (utter shock and sellouts – kidding!). So why do I love the Foo so much? It starts with Nirvana as it may with many. I am and will always be a Nirvana fan. The first time I heard the Bleach vinyl still makes me sappy. It was the beginning of my love for music and the beginning of my musical ‘career’. Career is loosely defined, I played in bands for a while then transitioned to the studio and now run an indie label/distribution service. It’s in my blood. I owe a lot of that to Nirvana and the Pixies. I can’t forget my dad on this one though… we had guitars and pianos around the house along with the Beatles and plenty of other awesome music. It was the Nirvana album though that made me commit to learning guitar, singing and how to rock. When Kurt Cobain passed I was devastated, I shed tears. Go ahead and laugh- most people do but it hurt. I was pissed too. Suicide sucks and it’s hard to...