Sunday, April 29, 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 Esther

What I’m listening to:  The Mad Fientist Money Talks and Chris Hogan investing podcasts ....

Where I’m failingNon-profit planning ….

Where I’m succeeding: Intermittent fasting and ketosis diet ….

What I’m grateful for: Family, which is about to get bigger ….

Quote that has me thinkingDiscipline equals freedom.” – Jocko Willink

What I’m excited aboutMy son finishing up his freshman year of college in a few days ….

What I’ve been pondering: The next four (4) point (.) seven (7) ….

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 ( )
·       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 ( 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…

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