Thursday, April 26, 2018

Intermittent Fasting - Week 3 Results....



I finished 3 weeks of intermittent fasting/keto eating this morning, which consists of only eating during an 8-hour window each day and 90% of calories coming from fat and protein. The first week was rough, as I felt energy-drained and an intense case of brain fog due to my body adjusting to burning body-fat for energy instead of carbs. However, the past two weeks I experienced deep sleep, reduced hunger and increased energy. To date, I’m down 8 pounds and other tangible measurements are as follows:



I question the lean weight loss because my gut has shrunk but my arms and shoulder measurements are the same, but if I’m going to trust the measurements I like, I must trust the ones I don’t like also….

Wednesday, April 25, 2018

Jocko Willink Quote...




“The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win—you pass the test. If you are mentally weak for that moment and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that too translates to more substantial elements of your life.” Jocko Willink

Sunday, April 22, 2018

The Weekend....


Weekends are rarely as productive as we want them to be, but I was able to accomplish the following:

·       Long-distance Bible-study with Kadar (my brother gets up at 4:00 AM his time to make this work…)
·       Read Bible…finished the Book of 1st Samuel, the 27th of 66 books this year to date…
·       Braves games last night (what an awesome ending!) with my son who was in town from college and my buddy Azeem from work….
·       Hit the gym twice (triceps yesterday and rowing machine (lats) today…
·       Bought a new lawnmower (in second photo on right) and got my first full lawn cut of the new season….
·       Updated financial data from 1st quarter report from East Point investment fund (http://www.eastpointinvestmentsllc.com/ )
·       Built prototype for raised beds for side garden (this week’s project – on left in second photo)…





Friday, April 20, 2018

Thursday, April 19, 2018

Intermittent Fasting - Week 2 Results....



I meant to post this yesterday, which was the official end of the second week eating Keto and limiting food intake to an 8 hour window each day. So far I’m down 8 pounds and am staying within a 2 pound range, which is a fair water weight fluctuation. My energy levels have increased, sleep is improved and I’ve lost ¾” off my gut as well.

Sunday, April 15, 2018

Weekly Retrospective....



What I’m reading:  Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers by Tim Ferriss and The Book of Hebrews

What I’m listening to:  Bigger Pockets investing podcasts ....

Where I’m failingNon-profit planning ….

Where I’m succeeding: Getting back on track ….

What I’m grateful for: Family ….

Quote that has me thinkingEach one should test their own actions. Then they can take pride in themselves alone, without comparing themselves to someone else, for each one should carry their own load.” – Galatians 6:4-5

What I’m excited aboutGetting my spring gardens planted now that the ground is finally warm enough ….

What I’ve been pondering: The next four (4) point (.) nine (9) ….



Saturday, April 14, 2018

Saturday Projects....



Today I extended my stone walkway and hand-tilled (great workout!) my backyard gardens to prepare for spring planting….

Friday, April 13, 2018

Intermittent Fasting (IF) Week 1 Results....




After reading The Man Diet by Chad Howse, I decided to look into intermittent fasting (FI) as a diet option to get into better shape for the summer and upcoming shoulder surgery. IF requires that you fast for 16 hours and only consume calories during an 8-hour window each day. 

There’s a lot of science behind IF, but essentially it boils down to this: the modern day high carbohydrate diet results in our system burning sugar for energy, resulting in fat being stored throughout our bodies. And eating all those carbs numerous times each day causes our insulin to spike each time, leading to higher concentrations of fat storage. So, limiting our eating window results in reduced insulin spikes, and, by replacing sugary foods with fat and protein, our bodies start utilizing stored body fat as fuel.

I initially tried eating between noon and 8:00 PM but realized that late night boredom tended to lead to overeating and poor sleep. Last Thursday I experimented with eating from 8:00 AM to 4:00 PM and it worked like a charm due to my requiring a hardcore cutoff and the fact that I have limited time to eat during the workday.

I won’t say this was easy the first few days, as I experienced brain fog and became incredibly tired (they call this the keto-flu), but my appetite decreased very quickly and I started feeling a rush of energy this morning upon waking from the best sleep I’ve had in a long time.

More to follow....

Thursday, April 5, 2018

Morning Routine....





I’ve really focused on a morning routine the past few months to start each day off on a more positive trajectory. What really seems to work the best is the following:

·       Wake up early
·       Workout
·       Drink some coffee (black)
·       Check my schedule (completed the night before)
·       Read the Bible
·       Meditate
·       Gratitude list – list 3 things each day I m grateful for (no repeats from previous day)

If you’ve never tried meditating, head over to Headspace (https://www.headspace.com/) for an awesome voice to help you relax and focus, or check out Tony Robbins’ gratitude meditation to really help you understand why being grateful is the healthy approach to life… https://www.youtube.com/watch?v=N6dEz2UNcOQ

Tuesday, April 3, 2018

Finished Walkway....



I finally finished a project I started several months ago: a walkway around the outside of my pool area…thanks to Pinterest and ideas from some friends….

Sunday, April 1, 2018

Saturday, March 31, 2018

1st Quarter Spending (edited)...


Forecast versus Actual (edited below)....





After clearing my debt plate in 2017, I decided to start telling my money what to do in 2018, versus what I’ve done most of my life to date…

While prepaying insurances and vacation for the year is a good way of getting ahead of the game, I underestimated the impact on savings/investments. However, this should allow me to save even more the remainder of the year. I also paid some stupid tax (long story), but all in all, I feel really good about my financial first quarter and look forward to my actual spending falling more in line with my budget as the year progresses….

Sunday, March 11, 2018

Weekly Retrospective....


What I’m reading:  Unshakeable by Tony Robbins, The Man Diet by Chad Howse and The Book of Deuteronomy

What I’m listening to:  Ray Dalio investing podcasts ....

Where I’m failingNon-profit planning ….

Where I’m succeeding: Finishing – Completed Lean Six Sigma Green Belt Certification in one week….

What I’m grateful for: Life ….

Quote that has me thinking“It’s not the years in your life that count; It’s the life in your years” – Abraham Lincoln

What I’m excited aboutHelping my daughter plan out and build a fire pit for her new house this week ….

What I’ve been pondering: The next five ….

Saturday, March 10, 2018

Where It All Began....


Six Sigma Green Belt Course...


Started the Lean Six Sigma Green Belt Certification Course last Sunday. Didn’t do much else other than work and sleep the past week. As usual, hard work and persistence pays off…



Thursday, March 8, 2018

The Man Show...




Please check out the first YouTube episode of The Man Show by Chad Howse. Also check out his new free book…


http://www.themandietbook.com/

Friday, March 2, 2018

Join Me in Supporting a Great Cause....


All,

Check out my good friend Cole’s LinkedIn post as he prepares for an awesome challenge for an even greater cause. Please join in me in donating to this effort to support those who made great sacrifices for us and our country.



Sunday, February 25, 2018

The Richest Man in Babylon....



Great Read. Here’s a brief summary of a book written more than 9 decades ago by an author whose principles still hold true….

Seven Cures For A Lean Purse
1. Pay yourself first (10%)
2. Control expenditures
3. Invest
4. Protect assets
5. Own your own home
6. Plan for retirement and to protect family
7. Increase earning potential

Five Laws Of Gold
1. Gold cometh gladly and in increasing quantity to any man who will put by not less than one-tenth of his earnings to create an estate for his future and that of his family.
2. Gold laboreth diligently and contentedly for the wise owner who finds for it profitable employment, multiplying even as the flocks of the field.
3. Gold clingeth to the protection of the cautious owner who invests it under the advice of men wise in its handling.
4. Gold slippeth away from the man who invests it in businesses or purposes with which he is not familiar or which are not approved by those skilled in its keep.
5. Gold flees the man who would force it to impossible earnings or who followeth the alluring advice of tricksters and schemers or who trusts it to his own experience and romantic desires in investment.

I do not wish to take risk of losing my gold for I have labored much and denied myself much to secure it. Therefore, I will no longer lend any of it where I am not confident that it is safe and returned to me.

Seek to associate thyself with men and enterprises whose success is established that thy treasure may earn liberally under their skilled use and be guarded safely by their wisdom and experience.

Ill fortune pursues every man who thinks more of borrowing than of repaying.



If a man has in himself the soul of a slave he will not become a free man no matter what his birth. If a man has within him the soul of a free man, will he not become respected and honored in his own city in spite of his misfortune?


Friday, February 23, 2018

Weekly Retrospective....


What I’m reading:  The Book of Numbers

What I’m listening to:  Stacking Benjamins investment podcasts ....

Where I’m failingNon-profit planning ….

Where I’m succeeding: Morning routine and meditation ….

What I’m grateful for: Good friends at work ….

Quote that has me thinking:  “True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.” 
― 
Seneca

What I’m excited aboutHeading to Georgia Southern to see my son ….

What I’ve been pondering: The next five ….


Thursday, February 22, 2018

Meditation Site....


I’ve found this to be a great site for my guided morning meditations…..especially the Five Minute Miracle

Wednesday, February 21, 2018

Old School Pic of the Week....


It’s been a minute since I’ve done the ‘Old School’ pic bit, but my cousin, Rachel, shared some awesome photos with me recently that I thought were really cool, so I’ll start with this one….circa 1933....aint messin' with that dude....

Friday, February 16, 2018

What To Do....


With the recent volatility in the stock market, I’ve heard a lot of debate about what to do. With the sharp rise of bond yields, it’s no surprise that many opted to move money into a guaranteed safe investment due to most investors feeling like we were at the end of a bull market cycle.

Regardless, my bet (which is as uneducated as anyone else’s and shouldn't be used over a subject matter expert’s), based on the fact that most economic indicators are currently positive and the market correction seems to be mostly over, is that there is still a good run ahead, and, especially over the long haul, it’s always good to bet on America.

I will personally continue to invest in good growth stock mutual funds with solid track records, along with some growth and income funds to ensure stability, and international funds in emerging markets with a lot of potential. I continue to believe that there is continued growth in our future now that the market is paying closer attention to bonds and the fact that we’ve seen double digit earnings growth.


This is not intended to be advice. Seek guidance from a professional broker or investment adviser for information pertaining to your own unique investment goals. 

Wednesday, February 14, 2018

February Garden Tasks....


I know it’s cold outside still, but there are some tasks to complete NOW to ensure that your next harvest is successful:

1.     Test your soil: As you look ahead to future projects and maintenance, don’t forget to test your soil. A soil test provides an analysis of nutrients in the soil and measures the pH of the soil, which impacts the availability of soil nutrients. A written report provides recommendations for the amount of fertilizer needed for a specific crop or lawn. Follow these recommendations to create the ideal soil for your spring garden.
2.    Start seeds now: Order seeds now and begin collecting supplies to start seeds for your spring vegetable garden. You can start seeds for lettuce, tomatoes, eggplants, peppers, lima beans, cucumbers and squash inside, then plant them outside after the chance of frost has passed. Don’t plant seeds outside until then!
3.    Plan to fight lawn weeds: Summer lawn weeds, like crabgrass, dandelions and spurge, can be prevented by pre-emergence herbicides. These herbicides are applied to lawns prior to the germination of weed seeds. They control weeds during the germination process, but do not actually prevent germination. Apply these herbicides between Feb. 15 and March 15. Pre-emergence herbicides are recommended only for turf grasses that have been established for at least a year.
4.    Compost leaves: If you have a lot of leaves on the ground, shred them and add them to your garden as mulch or work them into the soil to improve the organic matter. Leaves that have not been shredded are best added to your compost pile to provide carbon, or “brown,” material. If they haven’t been shredded, leaves tend to form a mat and don’t break down as quickly. 
5.    Inspect and repair tools: Inspect shovels, pruners and other hand tools. Do you see rotting or cracking on handles? If handles have started to crack or turn gray, sand them down and apply a coat of marine or outdoor varnish to preserve the life of the handle. Is the shovel head showing wear? Remove caked-on dirt with a wire brush and rinse and dry tools thoroughly. Take the time now to clean, sharpen and repair your garden tools. You will be glad you did when spring garden season arrives. Proper storage of gardening tools will extend their life. Keep tools out of the weather and in a shed or garage in organized spaces. This will save you a lot of frustration when it comes time to use them and can help you maximize storage space. 

There’s much to do in the garden at this time of the year. Get started before spring arrives.


Tuesday, February 13, 2018

Socrates Quote....


The secret to change is to focus all of your energy, not on fighting the old, but on building the new. - Socrates

Sunday, February 11, 2018

Weekly Retrospective....


What I’m reading:  The Book of Exodus 

What I’m listening to:  Ray Dalio investment podcasts ....

Where I’m failingPrioritizing ….

Where I’m succeeding: Morning routine and meditation (finally) ….

What I’m grateful for: Relationships with those that matter ….

Quote that has me thinking:  Don’t let yesterday take up too much of today. – Will Rogers

What I’m excited aboutThe next 47 weeks of 2018! ….

What I’ve been pondering: The creation of my Master Mind team ….