Thursday, August 30, 2018

Accountability Challenge Week 5 Results (week 6 for me)....

Following is my weekly accountability update with Mr. 1500 . 

This past week has been solid from a workout and diet perspective. I moved back to the intermittent fasting methodology of eating due to recurring issues with insomnia that impact my life in other ways, which has improved my sleep and mood tremendously the past few days. I also altered my workout routine in order to work around longstanding injuries. And while my weight crept up a little bit this week, there are two factors I remind myself to keep in mind: 1. My waist measurement continues its downward trend; and, 2. I’m weighing in a day early this week due to commitments early tomorrow morning. So, chances are, I’d still see gains on that end as well. Regardless, I’m not going for less overall weight, as this tends to effect muscle retention as well as making me look older, but less body fat, which I believe I am accomplishing with my current approach.

More to follow….

Sunday, August 26, 2018

Weekly Retrospective ....

What I’m reading:  The Book of Isaiah (Bible) and The Six Sigma Way Team Field Book: An Implementation Guide for Process Improvement Teams ….

What I’m listening to:  Bigger Pockets Money podcasts.... Mindy Jensen is the best at what she does  ....

What I’m struggling with: Me ….

Where I’m succeeding: Sticking to the plan ….

What I’m grateful for: Family ….

Quote that has me thinking“The only journey is the one within.” – Rainer Maria Rilke

What I’m excited aboutThe next three (3) point (.) three (3) ….

What I’ve been pondering: Next steps for my non-profit ….

Saturday, August 25, 2018

Life@Sea Workout...

My longtime friend getting after it while traversing the eastern seaboard via ship. If he can ensure that he gets his workouts in, I certainly have no excuse….

"Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty." ~ Theodore Roosevelt

Friday, August 24, 2018

Accountability Challenge Week 4 Results (week 5 for me)....

Today is my week 5 update of my accountability challenge with Mr. 1500. I’m not going to say much, but I feel like I am on to something this past week. Specifically, I like the way my back and arms are looking but am unimpressed with my stomach progress. No excuses, though, and more to follow.



Sunday, August 19, 2018

Weekly Retrospective....

What I’m reading:  The Book of Daniel (Bible) and The Six Sigma Way Team Field Book: An Implementation Guide for Process Improvement Teams ….

What I’m listening to:  We Study Billionaires (T.I.P) podcasts....

What I’m working on: In general: Me…. More specifically: Reorganizing my basement and leaning out more ….

Where I’m succeedingFinishing what I start ….

What I’m grateful forAn example of a life well lived ….

Quote that has me thinking“If clouds are full of water, they pour rain on the earth. Whether a tree falls to the north or to the south, in the place where it falls, there it will lie. Whoever watches the wind will not plant; whoever looks at the clouds will not reap” – Ecclesiastes 11:3-4

What I’m excited aboutI finally filed the paperwork for my scholarship non-profit …. Interested in seeing how this evolves …

What I’ve been ponderingLegacy ….

Friday, August 17, 2018

Accountability Challenge Week 3 Results (week 4 for me)....

This past week was considerably better for me with regards to my eating discipline. I’ve maintained improvements from the first week over the past three weeks. However, I’ve not made the necessary adjustments to my workout routine (to be honest, I’ve barely worked out at all, proving the theory that 80% of your build is based on diet) and so progress has been nil. Time to pull out an old exercise tool I haven’t seen in a while thanks to my body composition accountability partner, Mr. 1500 over at and get to work….

Sunday, August 12, 2018

See You Soon....

I’ve been fortunate in my life to have a handful of mentors to help guide me with their words, but more importantly, their actions. The first, and most impactful, was my Grandmother, Lillie-Mae Norman Lang. She passed yesterday after 88 years on this earth; a servant to her family, her community and her God. Words do her life no justice, but I thank her for displaying what a life well lived looks like, along with allowing me the honor of publishing her memoirs and sharing with me a strong and powerful lineage that I will strive to uphold and pass down to my own offspring.

I know that the time between now and when we meet again will pass like the blink of an eye, and that there is a huge celebration reunion going on in heaven, but the current pain I feel in my heart is very real.

I will see you soon, Grand-Momma….I will see you soon.

Friday, August 10, 2018

Accountability Challenge Week 2 Results (week 3 for me)....

Today is my planned weigh in/measurement date with my accountability partner for this endeavor, Mr. 1500 over at 

This past week resulted in zero gains after solid movement the previous 2 weeks. And, if I were honest, it was actually worse, because I lost some of my previous gains the first half of the week, making the second half more painful than necessary. I could make the excuse that I drove 2,100 miles over 3 days and was limited to fast foods during that time, but to quote Jocko Willink: ‘Discipline Equals Freedom’ and because I lacked discipline, I suffered to make up for it. I’ve discovered that when I truly put effort into something, I am successful. The majority of times in life where I have failed have been due to either poor planning or a lack of effort. This was one of those times.

Enough talk….

Friday, August 3, 2018

Accountability Challenge Week 1 Results (week 2 for me)....

As I mentioned recently, I am currently tracking gains from reengaging in intermittent fasting. I started back almost 2 weeks ago but will track progress today and then next Thursday on a weekly basis. My friend over at is also tracking his progress as we help hold each other accountable, so please head over to his blog (much better than my random ramblings) and check him out when he posts his results later.

To date I am down almost 6 pounds and an inch off my waist. Additionally, I’ve lost no muscle from my arms or shoulders (according to the tape measurer).

More to follow….

Thursday, August 2, 2018

Breakfast of Champions....

Like a boxer ahead of a match he’s trained hard for, I look forward to tomorrow’s weigh in with Mr. 1500 at after a shoulder/delt workout and hearty breakfast consisting of protein shake and cold bacon….

Wednesday, August 1, 2018