Getting it Right Fitness

Getting it Right Fitness Better, stronger, kinder. Do better today than you did yesterday. Be stronger in your commitment to My journey to today and my journey towards tomorrow.

Through the years I have probably gained and lost enough weight to create a small family. Many of you know me by what I look like today and what I have looked like for the last twenty years. I have not always been this way, and it is my journey that I want to share with you. Mostly it is who I am today. I have been thinking quite a bit over the last few weeks about many things around nutrition. Mo

st likely because I am getting ready to go on a cruise and I once again would like to reclaim my youth and wear a Speedo. Not always the best thing to do when you are a gay man and over 50. So, in my journey to that goal I have thought considerably about what has worked and what has not and more specifically why. I have probably also started this because my beautiful husband is at this very moment at a weekend workshop to prepare for his ACSM certification. While I am not planning on getting certified as a fitness trainer, I do share in his goals and challenges surrounding nutrition and doing what is right for our bodies. This site is something we can share together along our journey. I write this partly for my own benefit but also with the hope that somehow I can share what I would call my “collected wisdom”. This is much different than “collective” wisdom. Collected wisdom of my thoughts and ideas based solely on things I have done and learned in my thirty plus years of trying to be the man I wanted to be. So I will talk about food and fitness, and how the body works. I have some pretty cool ideas to share. None of them based on any formal education, they just make sense… at least to me. The one thing I have learned over and over is that I have no power to change your life, but if for some reason any of this works for you I am happy. To use an AA phrase: “Take what you need and leave the rest”

6 months post surgery. Surgeon says I’m A++. Discharged from PT today. Robby PT says I’m all good. Now it’s all about bu...
08/04/2022

6 months post surgery. Surgeon says I’m A++. Discharged from PT today. Robby PT says I’m all good. Now it’s all about building strength while keeping the ROM 100%.

Food is not the enemy, your diet isn’t a war, your kitchen is not a war zone and a plate is not a battlefield. At least ...
04/18/2021

Food is not the enemy, your diet isn’t a war, your kitchen is not a war zone and a plate is not a battlefield. At least they don’t have to be. The true enemy is misinformation. Here’s my $20 worth. Food is your friend. Carbs, protein and fat don’t make you fat. Excess calories lead to excess fat. It’s that simple. Just because you and your brain decided a certain diet is better for you doesn’t mean that your body is on board. All your body knows is how to process the calories you put in it. At its basic level it uses carb calories for energy, protein calories for repair and growth and fat to help process the micronutrients that come along with your calories. The body is a great communicator. It tells you what it needs. It will slow if you deprive it of calories. It will drain your energy level if you don’t give it calories from carbs. If you crave carbs (sugar) in the evening you might not be getting enough carbs earlier in the day. The more nutrition you get with each calorie is better. A balance of carbs, protein and fat is key to a healthier body. Balance complex carbs with simple carbs. Balance plant based a animal based proteins. Fat is a critical part of dietary needs. If you decide to change your diet suddenly, your body will respond in a way to keep you alive as long as possible. That may not be in the way you intended. Think of the body like the gas tank in your car. You don’t overfill the tank each week. You fill up however much you used. Eating extra calories is like filling a gas can after the tank is full. You put the gas can in the trunk. Every time you fill up with extra gas you add a gas can. Pretty soon your car is filled with gas cans and you have to strap them to the outside. Increased activity equals increased calories burned. Decrease calorie intake equals stored energy used. A small deficit each day helps lower fat stores without shocking your body into survival mode. Eat balanced meals throughout the day. Eat the same number of calories as you use and find the best nutrition for the calories you consume. Hoping for peace with your food.

day one of fall and 30 days of better fitness.200 jump rope, 15 minute indoor cycle, 90 push-ups, 90 squats, core rout...
09/22/2020

day one of fall and 30 days of better fitness.
200 jump rope, 15 minute indoor cycle, 90 push-ups, 90 squats, core routine.

03/17/2020

Reposting. Great time for some self care

I am often asked what I think of this diet or that diet. Most diets with a name just annoy me. But, my usual answer is “...
10/16/2019

I am often asked what I think of this diet or that diet. Most diets with a name just annoy me. But, my usual answer is “if you can live it the rest of your life, I’m in”. Diets don’t work because you can’t do them forever. Adjusting what you eat, how much you eat, when you eat and how you feel about what you are eating is the only diet I believe works and I endorse. Anything else is marketing and profiting off of your desire to be something else. Any diet can help you lose weight, gain muscle, lean out whatever you think you are “supposed” to be. Problem is, at some point, life gets on the way and the diet stops working. Make small changes, over time, that you can live with forever. That’s the only way to truly be food healthier forever.
By the way, the meatless burgers were pretty good. I added cheese, so not vegetarian for me but plant based burger. One step at a time.

It’s time to fall back into better fitness. I have struggled since my hospital stay, in late June, to find my rhythm. I ...
09/23/2019

It’s time to fall back into better fitness. I have struggled since my hospital stay, in late June, to find my rhythm. I live a healthier life style but have not gotten back to an even rhythm of dedicated personal fitness time, better eating and better lifestyle. It takes 45-60 days to form new habits. Today I started back to better, Fall edition. Here’s to the next 60 days getting back to better habits.

Sometimes fitness is more about being ready for life’s challenges verses looking good in a swim suit. Does not mean you ...
07/06/2019

Sometimes fitness is more about being ready for life’s challenges verses looking good in a swim suit. Does not mean you can’t have both. Just means focusing on being healthier has a longer pay off than focusing on looking good.

BetterStrongerKinder Better - choices, calories, activityStronger - core, body, commitmentKinder - to yourself first, to...
05/20/2019

BetterStrongerKinder
Better - choices, calories, activity
Stronger - core, body, commitment
Kinder - to yourself first, to others

Today I am starting the push to summer. For two weeks I have had gastrointestinal challenges. I am down several pounds a...
04/28/2019

Today I am starting the push to summer. For two weeks I have had gastrointestinal challenges. I am down several pounds and it’s not better weight loss. It took muscle with it. I am extremely lean but ready to put back on some weight and muscle by Memorial Day. I am currently 149 pounds (I expect that to pop to 152 with regular eating) and 9% body fat. Goal will be to get to 155 and 10-11% body fat. Here I go, come along. 30 days to Memorial Day. Where would you like to be?

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