Saturday, March 30, 2013

Day 15

It is Day 15 into when I started making better choices and working out/walking.  I know that just 4 days ago I said Day 1 Phase 1, but I wanted to share with you a couple of measurements.  I only share a couple because only a couple of big/drastic changes in a couple of spots of the body.
Beginning Measurements:
Shoulders 71" Now are 65" = 6"
Chest (across the nipples) 68" Now are 61.5" = 6.5
Belly at the belly-button 71.5" Now is 70.25" = 1.25"
Most of the lower body was probably not measured correctly, as we have an extra-long fabric tape.  Well, let's put it this way, Katie's arms are not extra-long. :)

But, even without working out correctly until just 4 days ago, nor doing the food journal correctly, with just eating every day foods but more on schedule: 13.25" in 15 days!  This next week, I plan on stopping at my doc's office to get a weight.  Remember, I weighed in at 460 lbs.

Thank you to my lovely wife for helping me because I don't know how I would've been able to do any of this without her!

Today was a good day.  We were able to play outside at 2 different parks.  I walked my daughter in the stroller for my workout, including walking home from the park, while Katie played with our son at the swings and slides.  Not bad to wrap it up tonight with some news to share about good choices adding up!

Gained 7 pounds in 1 day

In one of today's videos, (I watched the first half), Coach goes on an eating frenzy!  It is kind of gross, looking back at it.  The funny thing is, he was just showing how people that are not concious about their intake, or schedule, choose on a daily or on a much more than regular basis.  For breakfast, 8 eggs.  For lunch, a big 'ol burrito from a chain restaurant it seems, piled with meat inside, rice, etc... a fatty.  For dinner, a burger.  Double patty, but much bigger than a traditional 1/2 pound or 1/3 or 1/4, along with a much needed chocolate shake.  I was astonished.  Have I done this before?  No.  Never.  But I have woken up, skipped breakfast and my a.m. snack, then made up for it later, with a buffet, a couple sammiches, a big steak, etc... Then maybe later in the day, some whiskey sours or beer, or both. Throughout the day, likely Gatorade or Rockstars, Mountain Dew.  Did I do this every day?  Hell no!  But, I did it enough.  Too much.  To make matters worse, I didn't think about it. Ever. I'd feel guilty after, sometimes.  Or I'd feel like I had to "get my money's-worth."  Honestly, I enjoy having a beer or 10 with my brothers and friends or cousins.  I was a bachelor.  C'mon.  These days, I am choosing different.  But, had I ever had a day where I ate like I watched Coach Cowboy eat in this video, and I'm sad to say, I probably did at some point(s), I am absolutely disgusted that I could be in the category, with a 7 lbs weight gain in one day.

I must admit, trying to consume the daily calories is tougher than I expected.  I'm making the effort and before long it will be 2nd nature.  But, if feels like I'm always eating!  I understand it is for metabolism.  I do.  I get it.  But I feel like we're buying a lot of groceries, for me.  That is tough to swallow when you've already felt that way for some time, being the biggest guy.  Everywhere.  Biggest in my family of siblings.  Biggest in my family of cousins.  Biggest in my group of buddies. Biggest in the city?  Probably, depending on the city and the year.  Missoula, MT is not a very populated city.  In the surrounding areas, probably close to 100k, or 115k.  But, it is a common scene. A common scene b/c I failed to make better choices, consistently. A good choice helps, but too far and few between... is not going to cut it.  It's like bowling.  The strike in the first frame makes you feel good!  But if you gutter the next ball, that strike is long gone, unless you pile up some more closed frames (good choices) for the overall game (of life).

Hard work is it's own reward.

Thursday, March 28, 2013

Focus

50 girly, no wait... 50 manly girly, hang on... they were down right ugly.  Not even 50 at once.  More like 15+10+10+5+5+1+1+1+2 of the ugliest, manliest girly-style push-ups down!  While reading my goals:
Enjoy Fitness & Healthy Eating Habits
Mentor/Pay It Forward
To Be An Athlete
Active With My Family
Feel Good About My Appearance
Nutritious Cooking

Also, had a good healthy lunch today, thanks to a tip from a friend of mine: 8 oz chicken breast with 1/2 tsp of fajita season, 2 cups mixture of bell peppers and mushrooms.  I must give my compliments to the chef... IT WAS ME.

Later I work our 45 minutes in the Cowboy Fit Zone with my HR monitor on for maximum fat burning.

Oh yeah, I've also accomplished 30 Cowboy Bench Crunches today and 25 squats this morning.  Before bed, another round of reading my goals and 25 more squats.

Turns out, my coach informed me the goal for 12 inches in 12 workouts is not 30.5 inches, it is 58 inches.  So, I must stay focused.

Is anyone else out there getting after fitness success or changing eating habits?

Please share my blog address with anyone!  Only one of three previous Biggest Loser competitors/champions has gotten back to me and asked me to join his Facebook Fan Page, but has not given any feedback about the blog.  The other 2 have not responded at all.  I've also Facebook messaged Red Bull to see if they could promote my blog on their page, but have not heard anything back, along with a couple of radio stations being in SLC, UT and Missoula, MT.  But I can always ask, right?  They don't have to say yes.

Again, please, you are welcome to share this blog with anyone!  Wooo Hooo!

Wednesday, March 27, 2013

Clear As Mud

Well, if anything else, I will say that these last couple of weeks have been a great way to learn about what kind of commitment it is going to take to change my lifestyle along this journey to fitness success and nutrition knowledge.  Work, my wife's and my children's health, car maintenance and repairs, road trips, planning & saving for vacations, etc... all of them are important. They too need attention, if you want success with your life, along with fitness success.

I have a more clear understanding of what a week will look like with eating, calories, workouts in the Cowboy Fit Zone, strength conditioning (for beginners), etc... Planning is crucial.  Today was key to a T for why planning and preparation is so crucial.  Good thing I was able to make good decisions throughout the day.  Although it was not the diet I wanted, I did not just throw my hands up and say, "Well it's already shot, might as well not care."  I used to do that.  All in all, I know where I want to be. I know why I want to do this for my family.  Those are what I must focus on when I am living day to day, making choices with everything, not just food.

Here's to being prepared. Boy Scout's Motto.  Also, I've blatantly let my coach know that I want the record!  Just like I posted last night.  I want it.

Tonight blog is simple and little. But if you are reading this for the 13th time or for your first time, thank you!  You have my permission to share my blog page with anyone!  I have reached out to a few people from different seasons of The Biggest Loser for support.  Only 3.  I am trying very hard to get the word out there about this blog.  I'd like people to read this and watch the change!  Then, maybe, they'll look at themselves and think, "If Nick can do it, I can do it!"

Tuesday, March 26, 2013

Day 1 Phase 1

Don't let the title fool you. I am not in the military.  A lot of guys in my family have been and are, but I have not nor am I in the military.  I first learned about this title "Day 1 Phase 1" from my oldest younger brother.  I have 2 younger brothers.  So, of the 2 of them, the one in the military is the older.  Try to stay with me here.  Anyhow, Day 1 Phase 1 just seems to fit my mindset today.  Let me explain.

I literally am feeling my heart rate decrease from being up in the Cowboy Fit Zone for maximum fat burning for the last 30 minutes.  I do not have a membership to any gym.  But when I sat down, I was sweating pretty good.  I was somewhat out of breath. I did learn something new about myself too, during this workout. When I am concentrating really hard on trying to get the rhythm down of all them gals on my wife's "Walk Away the Pounds", I stick my tongue out.  That only makes me more thirsty!  Plus, I'm committing the ultimate sin in the clubs when it comes to dancing.  You don't every do..."The White Man's Overbite!" It was a night where I didn't think I'd have the time to work out.  I was in the mood where I was going to do my 25+25+25 and then go to bed after blogging and reading my goals.  But, my wife pulled out her videos and saw the look in my eyes that I had to feel like I was doing something correct with this new change.

My menu has been pretty good.  Keeping my food journal up to date is getting easier.  Knowing that I have to write it in my food journal, actually helps me not select something that is not particularly "good" calories.  Tonight, I did eat 3 of my son's potato chips, to help curb the craving.  I did have hard time not wanting seconds on the fish I had gotten.  I did have a hard time only having one diet Pepsi.  But, I did it.  I did not give in.  I thought about my workout all the way home.  I knew my body was going to be hating me.  I knew I was dreading putting on the HR monitor.  Heck, I felt like I spent most of the time looking down at the darn thing, making sure I was in the zone!

So today, as I was reading over comments on my blog and thinking about what I'd done over the last 7 days, I watched a video from my Coach.  Breathing routine, goals, etc.... I did not feel a sense that I'd done what I was supposed to do.  Not from lack of effort, but instead, I just didn't understand some of the things. I will tell you, this Walk Away The Pounds was more intense than any of the walks in the park that I've done in the last week.  I do enjoy being in a park better and I'm sure my HR was up there, but I didn't sweat like I did tonight.  Plus, I just started my food journal on Monday.  So, I have made a decision to have today start Day 1 Phase 1.  Today will be the start of my 25 day challenge.  I emailed my coach, like I said, and asked for specifics.  I just need to know.  I need some clarification.  I've been watching his videos, but sometimes I get to watching one and he asks if I did this or that and I'm lost!  So, in order to give the 12 work outs a true shot for 12 inches or more, I need to be sure I'm doing it correctly.

One of the testimonies that I just watched today was a gal named Abi.  She broke the record and lost 11 inches just in her belly area! In 12 workouts!  The record she broke was because she lost a total of 30.5 inches overall.  That is incredible.  That is the record for Ryan Cowboy Ehmann for his program and over 10,000 clients, 20,000 hours of training and giving people clinics to clean themselves up.  Day 1 Phase 1 is my own personal boot camp to GET THAT RECORD!

Oh yeah, 30 Cowboy crunches, 25 push ups (girly) and 25 squats this a.m. and tonight.  Done!  Word.

Monday, March 25, 2013

Beginning Pictures

Tonight is a big night!  The moment some of you have been waiting for.  I for one, know that I've been waiting for this night as well, but for a different reason than ya'll.

For you guys, you get to see the "Before" pictures.  For me, I get to watch a video where my Coach tells me about cooking!  This is huge!!!!

This, for me, is a battle.  I do enjoy food.  Regardless of my life as a child, teenager and young adult... regardless of the sugar intake from the sodas, energy drinks, coffees and beer/whiskey.  I can tell you that I enjoy a good tasting meal.  Sometimes, the meal is not satisfying to me if it didn't taste good.  Sometimes it is not satisfying to me b/c I feel like we paid too much.  Other times, when I cook at home for us (yes gals, I am the cook...) I am a little hard on myself b/c I feel like it is too simple.  Do I want to be a chef?  No.  At least, I don't think I do.  But I could just picture me on an Iron Chef or something.  Really, probably better suited for a show where they could make fun of me.  Just kidding.  I'm not a bad cook.  I can follow a mean recipe.  I've also struck out.

Let me fill you in on something from my childhood/teenage years right after my mom passed.  My dad worked 3 jobs.  My older sister was just turning 17 and had a 1 year old boy, whom I baby sat a lot.  I also had my 4 siblings.  Do you know what we did all day?  We were outside.  We'd ride around on the 3-wheelers.  I'd mow the lawn while they played around climbing the fruit trees.  If not climbing around the old 1950's fuel truck that sat in our driveway, we'd be shooting hoops on our woodshed basketball hoop.  Then in the afternoon on them summer days, we'd walk down and pick up the papers from my assigned area.  I'd then walk them with me, around the neighborhood, up by the High School and the Junior High and deliver news papers. That took about 2 hours.  This was over in Washington, in a town called Silverdale.  My youngest brother was just over 2. He was small enough that when I ran out of papers in the front, I could sit him in the pouch in the front, then keep the papers in the back, balancing the weight.  Wednesdays sucked!  Thick papers.  Lots of ads.

But when we got home, it was supper time.  I was the one that prepared the meals.  For a whole summer, we either ate pan fried Sea Bass (rolled in flour and butter) with a veggie and mashed potatoes or mac-n-cheese.  That was what we had in the house, in the stand up freezer in the basement.  So, that is what they got. Other than that, the local Lutheran Church brought us food.  Not prepared, but canned goods.  Cases of Mandarin oranges, bananas, bread, milk, eggs.  For treats, we'd get a cake.  A healthy big fat birthday cake.  The kids were confused.  They didn't understand that it didn't really mean that it was there for someone's birthday. Just kidding.  Anyhow, once a week, the church would come and see how we were doing.  This was all after my aunt, uncle and 2 cousins moved back to Montana.  My aunt had moved over with us to help out my mom. After mom passed, eventually we moved back to Montana too. We even had a couple of would-be nannies try to "tame" us.  I swear, Orphan Annie and the kids from Nanny McPhee had nothing on us kids!

Back to the point, I just cooked the way I knew how!  Even with growing up the rest of my high school days in Montana, my aunts and uncles bought what they could afford to feed us and their kids too. So you eat a lot of spaghetti and cheap pizza, sloppy joes, potatoes, etc...  Let me tell you something.  When you have 13 people living in a 3 bedroom single wide trailer home, you're thankful for what you get and you're grateful for what is being done for you.

So, I will leave you with this.  Honestly, I'm afraid that some people that may be following this blog, that have no clue what I look like, well they may not go tell someone about my blog anymore after seeing my picture.  They may not want to share this journey.  I have felt at some very low times (internally) that my siblings and my wife, and some close friends should be embarrassed to be seen with me.  Matter of fact, I can remember a couple of statements that were made by these said family (not siblings) and friends, where you would think I was justified to feel like they were indeed embarrassed   But I know they love me and that is not how they see me.  I know I lift their spirits and I love to make them laugh.  Everyone has maybe said something or done something that they know better of now.  I've worked hard to maintain the strong friendships that I have.  I do not take for granted being a husband or father.  You will never find a brotherhood like I have.  This is why I am asking Coach Ryan "Cowboy" Ehmann to fill me up with what he knows about nutrition, State of Mind, and fitness success.

Sunday, March 24, 2013

Reality Check

Ok.  So the road trip is over.  Most of this trip, either my wife and I were battling with our 2 1/2 yr old boy, or we were trying really hard to crack jokes to make everyone else laugh.  We did good.  Our son was able to get a lot of energy out with his cousin.  She is 10 days younger than him.  It is fun to get them together.  They almost fight like siblings.  Kinda how I grew up.  I got some good workout ideas. We took them to a trampoline warehouse.  They had all kinds of tramps there for dodge-ball games, bounce houses and castles, little square tramps for individual jumping, monkey bars , stairs and rings over a foam pit.  They loved it.  I wish I was a kid again, it looked way fun!  So, I'd like to revisit that place, or go to the ones we have here and have some fun, when I'm more fit.  I don't know what the weight limit is on them.  But we will be back.

The other parts of the trip, I really tried to focus on my diet.  Not "diet" in the sense that I could not eat this or that, or it's a food that is prohibited.  Instead, I just tried to stay on track.  I tried to keep my meals proportioned.  I kept what I knew about calories in mind.  I kept the time of day I was eating in mind.  I kept what item of food I was eating in mind.  Honestly, we dined out.  2 times in fact.  Importantly, I didn't want to skip any meals. I tried to make breakfast my biggest meal.  I tried to have a couple of snacks a day.  I made sure to do my 25+25+25.  I kept my water intake in mind.  Instead of sitting in side and doing nothing, we went to a park.  I took my little 9 1/2 month old daughter with me in the stroller for a 1 mile walk around the park.  I drank water in the car on the way home.

While talking with my brother and his wife during our stay at their casa, I was excited to tell them about the approach I've taken and about how my mentor and coach Coach Cowboy (Ryan Ehmann) and not his program, but instead, about his passion.  It is addicting!  He is almost as funny as I am. But still, we were able to take in one of my brother's basketball games.  I was very happy that my wife finally got to see him play.  Hoops is huge part of my brotherhood with my 2 younger brothers.  But, at the end of the night, my brother texted me to tell me how proud of me he is.  He says he can see a glimmer in my eyes and can tell that I have goals set in place.  That is HUGE!  That made me feel so good. Heck, even I was proud of myself.  I could look back at the week and the road-trip as a success of a bunch of little things that add up to one heck of a compliment from someone who means so much to me. That, and my sister in law also said some pretty sweet things too.  She even sat down and watched some of the videos from my coach.  It made her laugh too.  Laughter is a good exercise in itself. 

So the homework for this week is keeping a food journal, or downloading Coach Cowboy's diet that he has done himself, to keep metabolism going.  I read it.  Some of it made sense.  It was intimidating. So, I know that I can keep a food journal for a week.  Plus, I'm starting this journey when we are already strapped for money.  We don't have a dining room table!  So, as far a buying almonds or a ton of chicken and storage containers, I'll focus on the journal and eat the stuff we have.  I will get to where I want to be.  I'm starting small.  When it is time to do the shopping, which will be later this week after we match some prices and get our coupons on, then we'll get little things here and there.

So, if you're reading this... your homework is: GO TELL YOUR FRIENDS, FAMILY, CO-WORKERS about this blog that you've stumbled upon!  If somebody can take something away from this, or they just want to read this for a little bit... you know?  I am very excited and nervous. Naturally, I was excited and anxious about being a dad twice and VERY nervous before reading my vows to my future bride.  This feels good!

Saturday, March 23, 2013

1,001 VIEWS!

What?!?! Really?!?! I'm not sure if the punctuation marks are in the correct order, but still, this is exciting! I logged in this morning to post really quick about how yesterday went and my new morning routine. I see that my blog has reached 1,001 views! That is really awesome! A trus sense of the word "awe." I am just a guy from Montana. I never would have thought that I'd be in this situation. I have a mentor/coach. I have a support system. Now, I have maybe some followers that enjoy reading my story. Granted, they all don't know "all" of my story. It is complex. Believe me. But it makes me think, celebration!!! Queue the music "Celebration" by Kool and The Gang.

  It does immediately make me throw up a caution flag though. I used to do that. Remember? I'd hit a buffet! I could think of a couple that would hit my spot right now! A healthy choice? No. I've got to take action and find a different way to celebrate. My homework yesterday was a fitness knowledge test. Did I do it? Yes. I felt myself in a zone. I answered everything honestly. If I didn't know, I said I didn't know. If I saw fault, I took the credit for knowing I didn't try at some things. I can credit some of this to not having the parents that were the "do gooders" for themselves or us kids

My dad worked his butt off. My mom was the most loving mother and accepting of everyone, regardless of their path. I remember as a kid, she spent a lot of time with my sisters. I don't think is was favoritism by any means. Now that I am an adult, I think she just had motherly intuition that she knew they needed more attention. One of my sisters in particular would have to sit with my mother on Saturdays for 3 hours in the morning and do extra school work that my mom made up. Simply because she needed some repetition and extra attention that she wouldn't get in a classroom of 30 kids. My other sister, at the time there were just 4 kids, 2 boy 2 girls, she was growing into a young lady, or pre-teen as they are called these days. Boyfriends, cigarettes, etc... Like I've told my wife, mom took care of the cooking and feelings for the kids, dad took care of the work and the maintenance of the house. They were not the best at communicating. I've found that I've learned what I wanted from life, by watching my parents. So, they were good parents indeed. Our needs were met. But a big family of 6 kids, where the youngest was 2 when mom passed and 5 when dad passed, being a young adult, you stil need guidence from a mentor/role model to grab you by your shirt and get in your face and say, "Don't do that! You're making a very difficult path for you life later. Health IS important!"

But, I can tell you, would my parents have been that? Who knows? So back to my fitness knowledge, most of it has come from Health teachers in HS and college, from friends and family that like to be active, and sadly, what I retain from fitness magazines and ESPN interviews.

The 25-day-challenge: going well. Today is a day off. I got a workout in yesterday. 25 squats in the a.m. and p.m. 25 push-ups (girly). 25 crunches. My belly is too big right now to do a real sit-up. So we'll get there. 32 oz of cold water this morning 30 min before eating. Tested my blood too. This morning has been successful! Let's see what the rest of the day brings.

Friday, March 22, 2013

Road Trip

One of the biggest obstacles along one's journey to fitness success, has been said to be traveling. Although, it is only a little over 4 hours to go visit one of my younger brothers, it's not the travel time that is the obstacle. It's staying disciplined. It's doing your squats. Your push-ups. Your sit-ups. Doing your walks and/or exercises. Keeping up on your reading/studying. Keeping up on your 5 day food journal. Keeping up on the 25-day-challenge (I'll explain below). Aslo, keeping up on your water intake. It does not only pertain to fitness success, but along this journey, the tools that Coach Cowboy helps you learn, you can apply them to trying to better yourself as an employee, a leader, saving money, anything that you would like to change. Any change you want to make requires your action. It will not just happen. Honestly, this little road trip of ours, strictly to get out of dodge for a couple of days, was impulsive. Last minute. Squeezing our budget tight. Is it a coincidence that Coach just sent me on of his daily/every-other-day inspirational messages/lesson to stay focused? I just watched it Wednesday. We hit the road on Thursday evening (yesterday). Staying focused is going to be huge on this trip. Do we dine out at all? Once? What do I eat if we do? I'm reading now about Training the Mind, Water Intake, Intensity of Workouts, Changing My Identity (to myself). One KEY to setting a goal of Fitness Success is that it's completely acceptable to learn about it and then apply it. Any drastic changes could really turn you off and then you'll lose interest. Instead, think about your exercise choices, food choices, habits you have, what you want to change, what your goals are. Then make it a point to notice them when they are in action. "That is what I used to do!" That is HUGE!!! That in itself is SUCCESS. So before I go, I'll leave you with this. First of all, thank you for the views and letting me share my journey about a week and a half in. Thank you Coach for believing in me. Thank you to my wife for the pats on my butt, or "Good Game" pats as we have been known to call them. Makes me feel like I'm with my boys. :) FOCUS! Back on track, the 25-day-challenge is as follows. Every day when I wake up: I read my goals and do my breathing. Before I go to bed, I read my goals again and ensure my homework is done. Every other day when I wake up, I add 25 squats. At some point in my day, I do my 25 push-ups and 25 sit-ups. Before I go to bed, 25 more squats. On the days that I work out with this, I have my exercise in my targeted fat-burning heart rate zone. So, if it is every-other-day, 12 workouts to lose 12 inches or more, is 25 days. I will post the goals I have written for 30 days, 60 days and 90 days. This is what I want. I have to start somewhere. Changes require action. Today, so far, 25 squats down. 32 oz of cold water down. Good porions for breakfast. I have also read my goals. The rest of the day to follow.

Tuesday, March 19, 2013

Been There Done That

In some of my most recent reading, Coach Cowboy calls me out.  What have you tried in the past?  Did it work?  If not, why?

Well, I've only tried a few.  But how hard did I really try?  As well, what if it did work, but I didn't finish it?
I've tried all of these, that come to mind, in no particular order:
1. Atkins diet: as soon as I found out I could not eat fruit, I thought it was stupid.  So this lasted about 3 days.
2. Introduction to Weight Training (in college as a Rec Class Pass/Fail, as well had 2 periods of weight training in HS): I really enjoyed lifting the weights.  I got strong and learned how to lift the correct way.  But I was still fat.  After college, I just never really pursued it.
3. Chicken & Rice 2 meals a day, oatmeal and egg whites in the morning, with a brisk 30 min walk 2x daily, allowing 1 cheat day or day off (portions considered):  I did very well on this but always thought of success as if I was smaller in size or not.  Not whether or not I'd completed it an stayed on menu for 30+ days in a row, as well, received a few compliments from friends and family that I looked thinner.  I was too embarrassed to get on a scale because most scales would not hold me and I refused to go to a post office or warehouse loading dock to get measured.  This lead to me cheating on more than 1 day, usually resorting to, "I'll make it up".  I shot lots of basketball with my youngest brother.  A Lot!  It was sweet.  I had energy.  We'd stay out until 830-9 at night shooting hoops.
4. Ideal Protein:  you'll have to look this one up.  But I didn't know how big I was when I started (numbers wise).  But I was consistent on this one.  I knocked it out of the park.  4 cups of certain veggies a day, 5-8 oz of good protein (fish, chicken, etc...) and 3 drinks (the packets.)  I lost an incredible amount of weight!  I estimate that I started at about 500 lbs.  I dropped all the way down to 328 lbs, which is as small as I got.  I fit into my tux very nicely for the day I married my beautiful bride. This all happened in less than 6 months.Right before our wedding is when we found out the issues I was having with my back.  I received some cortisone shots in my spine. (I never thought that when people said I'd play NFL just based on size, this is the NFL experience I'd have, of getting these shots).  We honeymooned in Disneyland.  I fit on the rides.  We went to Montana to introduce her to the rest of my family.  Most of them had encouraging words of astonishment on how good I looked. I loved looking good.  I liked the clothes she picked out for me. I was smaller than I was when I finished my 9th grade year in HS.  That was the year we lost our mother to cancer.  After getting married, my wife and I went and purchased the packets needed for both us to do it, together this time, for 3 months. I just couldn't find the determination. We still have a couple months supply of the packets.  Some of them, if not all, are expired.  We sold some of them back to the provider we'd purchased them from.

So, in my homework, I'm asked to list 5 questions that will not give me the same answers that I've received before.  Using the Super Highway Approach, here are my 5 questions:
1. How do you keep interested?  I know that I lose interest.
2. How do I burn fat but build muscle?  I see these contestants on the reality weight loss shows.  Some of the are shredded and cut when they get to their goal weight.  But others, you can clearly see they've burned some of the lean muscle.
3. What do I resort to if I am feeling lack of motivation?
4. When trying to maximize fat burning, is it better to eat only the same diet, or better to shock your body?
5. How do I move past the obstacle of thought/fear that I'll injure myself if I do "too much?"

In one of my readings from earlier, it is asked for me to reflect on a time when I felt good about myself, as a kid.  I'd like to try and keep it short, but I feel some preface is needed.  This particular event triggered a memory of my dad, that I've had stored for some time. I've pulled the memory out for special times when my youngest brother or sister asked me what dad was like when I was a kid. But last night watching the Finale of The Biggest Loser, the little boy Biingo's love for baseball brought out that memory again.

I do not recall how old I was exactly, but at this time in my life, all six of us kids were not here. Most of us were here.  My dad got home late from work and he hollered for me to get into "Old Blue", his 1977 Chevy pick up truck.  We sped out of the driveway after I'd tossed my baseball gear into the bed.  In uniform, I was sitting across the bench seat, pouting because I was sure we'd be late to my game.  Baseball and riding bikes was my life! This game in particular was a big deal because I was scheduled to pitch.  For my team, I played most of the positions on the field, but was usually 3rd base, Left Field, or pitcher. I'm certain my dad was speeding because he was a fast driver anyhow, but we got there on time.  The coach acknowledged that I was there and told me to warm up.  Well, we were on time, but the umpire was not.  So we waited.  I warmed up a little more.  Still no umpire.  So the two coaches asked for volunteers.  My dad spoke up.  What?!?! He was not very outgoing, unless he'd had a few beers, of course, but I know he hadn't  because he didn't have time between driving home from work, then driving out into the country where this ballpark was out in the fields!  So I was not embarrassed  but instead, I was nervous. What if I embarrassed him by pitching terrible?  After the first strikeout that I pitched, it was smooth sailing.  I even got a couple of hits that game.  We won! I pitched the whole game.  The other coach came up to me and said I was a good pitcher and I had good control.  That is a huge compliment.  At that age is where I separated myself from the other kids in size.  Not so much tall, but instead, as being wider, considerably.  But I didn't care!  On the way home, my dad said although he'd called a couple of "ify" strikes, he was proud of me and that I'd done a helluva job of pitching.  

Not all of my memories of our dad are as great as this one, but when you have one that is this great, it overshadows some of the other ones.

Monday, March 18, 2013

Building A Foundation

Ok.  I thought I'd share with you, some of the homework that I've been assigned, pertaining to the reading I've been doing.  The reading is tough for me, since I have never been a strong reader.  Yes, I can read!  But still, I get bored and I don't retain as much as I'd like.  Then sometimes I pull a 3.7 GPA going to summer semester college.  I'm tricky.

To improve your State of Mind, we must first find out what state you are in!
Well that is easy, I'm in Utah! Ha ha...  Ok, all jokes aside.

These pertain to fitness:
1. What are your biggest fears?  Not being able to support my family and being a failure.
2 What are the biggest fears holding you back?  Failure or an injury that is life long because I would fee like I was abandoning my family.
3.  Have you placed limits on yourself that keep you from reaching beyond your comfort zone: YES
4. Have you tried before and not achieved your desired outcome and if Yes, how many times? YES. I've never kept track.  It was not a lot b/c I never set a challenging goal.
5. How long have you been seeking better fitness shape? All of my life.
6. Describe what you think really limit you or your limiting belief: Nagging injury in my back.  in my mind, I know what I can do.  Pushing limits is a very key contributor to staying in my comfort zone.

List 5 thing that have limited you in the past:
1. Thinking I need a membership to a gym to exercise.
2. Stress
3. I didn't track progress.  If I didn't like what I saw, I'd quit b/c i was still fat.
4. Unhealthy eating habits/routines.
5. Doctors would preach and preach!  I didn't do much, just to spite them.  I took pride in the fact that they were generally impressed with my overall health, even being as big as I was.

What Do You Want? Decide what you want.  What do you "not" have now that weight loss/muscle toning would give you?  What are you currently missing out on b/c you're not fit?  What have you already missed out on?  What will you miss in the future?

1. I want to be an ATHLETE
2. I want to know how to be nutritious! Cooking and eating good nutrients as well as reading labels.
3. I want to have a better quality of life with my family.
I want to be fit so I can participate in physical activities with my family.
5. I want to feel good about myself and my eating habits.

What has stopped or prevented you from having it?
1. I'm afraid of sustaining a serious injury.
2. I've never asked anyone for help understanding nutrition.
3. Stress has limited my desire.
4. I have never been comfortable about my physical conditioning.
5. I've been impulsive with food and food choices.

At this point in the reading and the videos I watch, of Coach Cowboy giving me the daily lesson and inspiration to keep reading and keep learning, I've been told it is a journey all in it's own, for the desire to change a lifestyle. BUILD A TRIBE of support he says.  Coach Cowboy is there to hold me accountable.  But why not use networking and ask family and friends to hold me accountable as well give me support.  So on my Facebook page, I've created a group: Nick's Cowboy Fit Fan Club.  

What are your GOALS for ultimate fitness success?

1. Enjoy fitness and healthy eating habits!
2. Mentor: if someone needed pointers on how to get started with their own journey of nutrition or physical fitness, I'd like to pay it forward.
3. TO BE AN ATHLETE:  maybe dunk a basketball?  Run a 3k or 5k or a 1/2 marathon for accomplishment.
4. I want to be able to splay sports and go hiking to build strong parenting relationships with my children (together with my wife.)
5. I want to feel good about myself and let my wife pick out some new fashions or new clothes for me.
6.  I want to know how to cook healthy and to prepare something for my wife and kids to eat with me.


So there you have it.  I've done a lot of reflection on my life over the last 20 years or so.  I know that depression has been part of my choices b/c I know that I was ok, but I didn't ask for help with dealing with our mother's passing from cancer or with our dad's tragic accident that took him from us only 3 years after mom passed.  Honestly, I think that we all turned out pretty darned good.  I've gone through life with the best of them.  My siblings and I have all chosen our own ways to deal with stuff.  Some of them turned to drugs, some of them turned to sports, and at least one of us appears to have turned to focusing on other people instead of their own health. Some of that depression comes from the temporary friends that we choose along our path.  Some of the best times you have come from people that have hurt your feelings more than once.  People are who they are. Just like being in the right state of mind before taking on this challenge, I can chose to let them things run wild in my head, or I can take something away from the experience.

For the record, I love shooting hoops with my brothers.  I actually used to enjoy the feeling of a hard work out of weight lifting or cutting/splitting and loading a couple of pick up loads of firewood to sell.  Heck, even at my size, I spent a summer doing concrete work.  But I'm tired of saying, "Remember when I used to..."

I want to shoot hoops with my kids.  I want to teach them what I know and what I've learned about the sports I know a little bit about.  I want to learn new sports with them!  I love my children.  I love my wife.  I am very blessed.

Saturday, March 16, 2013

Little Changes

Today was a good day.  I woke up to a positive inspiring and clarifying message from my coach/mentor Ryan "Cowboy" Ehmann.  He also announced on his facebook for everyone to take a peak at my blog.  Coming from where he's come from and what he's overcome, he put it out there that it is awesome to gather up a tribe of folks for support and motivation.  So, just over the last day or 2, I've noticed more views of my blog.  Old friends have commented, people I don't know have commented, new friends have also put in their 2 cents of support.  Thank you every body!

I've been reflecting on my last visit to my doctor for my diabetes.  I've been testing my blood every day since the visit. I am happy to see the good numbers where they should be.  Tonight, I cooked dinner for Katie and I.  Nothing special, nor nothing that would be deemed "diet food" but made the little change to use whole wheat thin pasta for our dish.  Plus, challenging myself that even though I've been fairly good with portions, could I be better.  But, that in itself is accomplishment.  I set that very little goal and it didn't kill me.  The bonus to it was my blood was 88 (very close to 90), just about an hour after we ate.  Plus, we were done eating by 6:30 pm, which is just something I've always liked to to aim for.

Also, tonight, after learning from Coach Cowboy, ha ha ha, I just made that up..., but after I read my coach's message on my blog about not being part of the 3-week-quitter-club and saving the physical exercises until we are ready to master the state of mind and knowledge, I am to do 10 girl-push-ups and walk one block, daily.  So tonight, as it cooled, I took a stroll that I would approximate as the same length of walking around a 400 meter track. Then, without hesitation, walked in the door, stripped of my shirt and pumped out with some resistance (muscle wise) 10 of the manliest girly-push-ups that my wife has ever seen!  You're welcome for the show babe! :)

But still, the walk, the push-ups, the small portion and the whole wheat pasta!  That is a good day when you get to do that stuff and spend the day with a family as beautiful as mine!  Tomorrow, I look forward to reading, reading and reading.  Then maybe, I'll read a bit more.

Friday, March 15, 2013

Beginning Measurements

The heart rate monitor is here.  I have basically been reading the "Getting Started" bit with the program where it introduces me to some new vocabulary, a new state of mind, water intake (and why), how to ask questions to seek the answers I desire.  It is nice because after I read the section, I am supposed to submit answers or create lists and send them to Ryan "Cowboy" Ehmann.  What are my fears? What has held me back before, from attaining my goal(s)? How long have I been seeking Fitness Success? More similar questions follow.  Then I get a moment where I reflect on what I read and I will share what I read with Katie.  This helps me retain it, but also, I want to make a lifestyle change.  I want my family to be part of that change.

I said that I would post my beginning measurements, that I am to track and send the weekly measurements to www.lose12inches.com for the Cowboy himself to see.  This was part of our agreement.  I do his online program, start a blog, all the while, tracking numbers for measurements in inches on my body, measurements on my water consumption, as well, measurements on my day to day motivation.  Basically to do the program in its entirety.

I am not sure when I get to start the exercising.  I'm anxious.  I do not have any equipment at home, so we'll see what I can do with it.  Is it going to be push-ups/sit-ups and cardio?  Who knows.  I have to learn how to calibrate my heart rate monitor. It is crucial that I do not work out "too hard" or burn my lean muscle by going over my desired fat burning heart rate zone.  I will list my test of push-ups and sit-ups for one minute's measurement.  I will as well be tracking that, along with inches lost and weight lost.  I am extremely excited to hopefully learn nutrition as well, how to calculate my body fat percentage.

I plan uploading a "beginning" picture the day I start the exercises.

Date 3/15/2013
Age 35
Height 6'3"
Weight 460 lbs (dead even)
Neck 20.25"
Shoulders 71"
Chest 68"
Under Chest 66.25"
Abs 1" above belly button 70.75"
Belly Button 71.50"
Abs 1" below belly button 67.50"
Hips 51.75"
Leg 10" above knee 31.25"
Leg 8" above knee 29.25"
Leg 6" above knee 27.75"
Arm 21"
Forearm 6: above wrist 12"
Calf 21"

Wednesday, March 13, 2013

Pre-Game

Well, today I went in for a check up on my Type II Diabetes.  Not horrible news, but not great news.  I admitted to my doctor, my own doing, that I have not been checking my bloods.  I anticipated a verbal lashing when I told him this, as I deserved. Instead, he just mentioned that it is very hard for him to treat me for the Diabetes, if he doesn't know how the medicines I'm on now are working.  We can't track the progress or regress if we are not at knowledge of where the bloods are and what the patterns are.  You can't dumb it down any more than that.  That spoke to me loud and clear right there.  Yeah, I've been watching my portions.  Yes, I've cut out regular soda (for the most part). Yes, I've been drinking water.  Yes I take my medicines morning and night.  But, this was very important for me to go to the appointment today so I could hear this from him.  Is it a coincidence that I've decided to start this journey?  Probably not. Wow!  I did get my weight and my resting heart rate from them.  I will list it when I post my measurements, which might be later tonight, or even tomorrow.

As for success and getting started with the program I've mentioned with Ryan "Cowboy" Ehmann, I've created my profile on www.lose12inches.com. I have not put up any pictures or anything yet, nor have I posted any pictures on my blog.  Just wait, I'll get there.  This last week has been, for lack of a better explanation, a lot of preparation and getting to know where I can find stuff in my folders on the website (when I can get the videos to load and our wireless internet to be tolerant of me), watching motivational introductions from Cowbow himself.  I have to admit it.  He is a dork, but it makes me laugh. :)  I watch them with my wife, Katie. I do enjoy that he is real and raw.  You don't see him trying to not hurt your feelings, nor do you see him blatantly lying.  Instead, if he goofs up, he makes fun of himself and then laughs.  I can appreciate another dude that thinks he is funny.  Reminds me of someone I know.

Going forward in preparations, we have purchased the fabric tape to get measurements, we have purchased the heart rate monitor and watch, just waiting for it to get to us all the way from Illinois.  Also, I have downloaded the reading material that Ryan "Cowboy" Ehmann has listed in his "Getting Started" folder.  So, tonight, in anticipation that my heart rate monitor is going to be here any day (hopefully), we'll see if we can't get a walk in tonight, or some crunches, or somthing simple.  At the very least, I'll get the reading portion done.  The fun is just about here! 

Tuesday, March 12, 2013

Why the change?

Since moving to Salt Lake City, Utah almost 5 years ago now, from Missoula, Montana (GO GRIZ!), I have been pretty fortunate.  Some big changes came into my life shortly after moving down.  I had a place lined up to rent, a bedroom from a dude I didn’t know.  I had only worked it out with a past friend who knew him.  Plus, I had moved down here in hopes of finding a career, namely, was offered a position at a pharmacy that was going to offer me training to become a Pharmacy Technician.  Packed all of my stuff in 3 duffle bags and rode a Greyhound bus down.  Arrived in SLC, only to find that the dude I was to rent a room from, already rented it. So I slept in my buddy’s daughter’s bedroom, putting her on the couch.  I paid them rent.  The move down was not looking like a great idea.

Then Boom!  It hit me in the face.  I was introduced to my wife.  We met, engaged and married inside of 5 months. During that time of our new-love, we found out that I was having some serious medical conditions getting worse.  I was introduced to my current doctor.  He tested me for everything since he was concerned with my size. He sent me to specialists for this and that.  Now I have a regimen of prescriptions that I take daily/nightly for multiple conditions.
I am a very blessed man, to have the family that I’ve always wanted!  I was single for a very long time, so building a family was high on my priority list. J We have our son, Tate, who is 2 and a half yrs old.  We also have Cecelia (Cece) who is just over 9 months old now.  I have them because I am very lucky to be married to my wife, Katie.  She wanted a family just as bad as I did. 

So now that I have my family,  I’m in no hurry to be without them!  Here are the medications (below) and conditions that I’m hoping to help, by using Ryan “Cowboy” Ehmann’s program “Lose 12 Inches in any 12 workouts.” 

Potassium
Fish Oil - The omega-3 fatty acids in fish oil are thought to be beneficial in treating hypertriglyceridemia, and possibly beneficial in preventing heart disease. Fish oil and omega-3 fatty acids have been studied in a wide variety of other conditions, such as clinical depression, anxiety, cancer, and macular degeneration, although benefit in these conditions remains to be proven.
Furosemide - Treats fluid retention (edema) and high blood pressure (hypertension). This medicine is a diuretic (water pill).
Fenofibrate - Treats high cholesterol and triglycerides, together with a proper diet.
Metformin - Used with diet and exercise to control blood sugar in patients with type 2 diabetes. May be used alone or with other medicines.
Allopurinol - Treats gout and some kinds of kidney stones. Lowers the amount of uric acid in blood.
Spinal stenosis = narrowing of the spinal column that causes pressure on the spinal cord.  Or, a small opening in the center of each of your discs that make up your spine.  The circle houses your spinal cord.
Of the bottom 5 discs in my spine, I have 2 bulging and 3 herniated discs. Bulge = no tear nor rupture in the spongy oval shaped “in-between” the discs, Herniated = tear or rupture in the spongy oval shaped “in-between” the discs.
Sleep Apnia = a sleep disorder characterized by abnormal pauses in breathing or instances of abnormally low breathing during sleep. (I use a CPAP machine along with and Oxygen machine, every night).

Monday, March 11, 2013

Gearing up

My Name is Nick Braaten.  This is my blog for tracking my struggles and success while trying to become Cowboy Fit.  I am going to be using a program that Ryan Cowboy Ehmann presented on ABC's Shark Tank.  The program is called "Lose 12 inches using ANY 12 workouts.  I will be targeting fat loss.  We have already ordered my heart rate monitor and I have been in email communication with Ryan Cowboy Ehmann.  Honestly, I'm nervous.  This all seems surreal.  But in order for me to be a healther Nick, a healthier husband, a healthier father, or even becoming an athlete, I need to get serious about learning about nutrition and targeting fat loss with a proper heart rate zone.  Keep a watch on this blog for beginning pictures, updates, measurement, successes, failures and trials.  Time to learn the Cowboy Way!