Training – Day #1 in the Gym: FREE Fitness in 2020!!!

I’m a Real Boy Again!!!

Continued: Wade's 90-day' Fitness Challenge.

(Post #7: 1/13/2020)

Click image for Video #1

CHALLENGE BEGAN (For me) TODAY!

Monday: 1/13/2020!

Hooray!! I have returned to the gym and I feel reborn. Yes, I am a real boy once again! After completing the first workout of my 90 Day Fitness Challenge (Only 89 to go!) I feel amazing! I cannot believe how much I have missed this.

After completing a split workout, (1/2-hour leg workout ½ hour shoulder training) I walked out of the gym and headed to my car. Then sun was setting and there was that cool and relaxing twilight energy.

My body was shaking a bit. I ate limited calories throughout the day. My blood sugar was low. I drank an orange juice and felt fine. It was such a good feeling to walk out of the gym after a full workday and a good workout. I felt alive.

I am home now. I haven’t even eaten dinner, or showered and changed yet. It’s amazing the energy you get from working hard. It seems counter-intuitive, but it really is energizing. OK. Now, I want to share some things with you to help you get off to a good start with your fitness goals.

Remember, we are creating a new, and formidable, habit. All you should be doing (as I am) is using these first two weeks to create that habit. Your only concern, for the first two weeks, is going to the gym, every weekday, Monday – Friday, and working out for 1 hour each day. That’s it! Nothing else matters.

Don’t worry about how week and out of shape you are. I just had a rude awakening! I think the weights have gotten heavier since I was there last. I complained to the front desk about it. I think iron is too heavy. I suggested making the weights out of wood, or something lighter. Man . . . I got old fast!

Alright, no more B.S. Here’s the scoop. At first you will feel weak and possibly pathetic. Don’t worry about it. It doesn’t matter how far you need to go. You’re going! Just start, and be wise. Create the habit of going to the gym. At the same time, begin increasing your healthy food intake. Remember, we will add good food first, then begin removing the bad foods.

One more thing. The muscles I trained today (Monday) will be sore tomorrow. However, they won’t hurt as bad tomorrow, as they will on Wednesday! That’s a sneaky trick that the body plays on first timers and those who have gotten out of shape.

Don’t worry. It won’t be long before you are trying to get that day-after soreness back. I’m serious. People always worry, once they get past the pain, if the training is still working. Yeas. It is!

I can’t wait for tomorrow!

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

Simply click image below:

Available in Kindle and Paperback formats

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Nutrition – Secret #1: FREE Fitness in 2020!!!

Size Matters

Continued: Wade's 90-day' Fitness Challenge.

(Post #6: 1/09/2020)
Click image for Video #1

CHALLENGE BEGINS (For me) Monday: 1/13/2020!

Yes, it’s true, if you want a better body, size matters. No, not the size of your body, or your muscles. That is a mater of taste. Some folks want to be muscular. Some want to be thin, or lean or, well, it’s up to you what physique you wish to create. You have the choice. No, what I want to discuss today has to do with your eating habits. Your eating habits (there it is again, “habit”) will determine your physique.

They say that it’s a good idea to walk away from the dinner table a little hungry. I agree. For our purposes here, we are engaging in a 90-day fitness challenge. In my case, I am attempting to lose 25-pounds of excess body-fat. I want to get back to my ideal weight. Better eating habits will help me do just that.

I have much to share on this topic. I always keep things simple. Today, I want to address an important eating skill. Huh? Eating skill? Well, that’s the best way I can describe this technique. What I like to do is “shrink” my stomach. Now, I DO want to make my “belly” smaller. But, what I am talking about here is actually shrinking my stomach.

You see, to lose weight (fat), we need to not only burn off calories but, take in fewer calories as well. Some call that “dieting”. I don’t like that word. It sends the wrong message. It infers that we are just engaging in a temporary activity to reach an end goal, as though we will then be finished. No. That is not the case.

What I will be doing, and so will those of you who decide to join me is, I will be creating a new lifestyle. This will be an easy-to-maintain and, an enjoyable lifestyle. This includes a quality training, and nutritional change. Don’t worry. You will like both. Now, back to the amazing, shrinking stomach.

In order to “shrink” your stomach, the “size” of your meals will have to shrink first. This is an easy and interesting task. Years ago, in college, I ate like, well, a college kid. I ate junk, and a lot of it! I would eat a cheese-steak (I live near Philadelphia. Google it.) with French-fries and a large soda. Then, I would ask my roommates if they wanted to order a pizza. I had stretched my stomach and I had a huge appetite.

After graduation (I weighed 180 lbs), I decided to get into boxing. I decided to box at welterweight (147 lbs), because I am only 5’ 7”. I lost 33 pounds in 2 ½ months. I did this all wrong. I trained like a maniac and I starved myself. I became skinny and weak. I was also very cranky. I no longer do that. However, I did learn something interesting.

I realized that my stomach had shrunk a great deal. Where I used to eat like a beast, in college, only six months earlier, I could now, not eat an entire turkey sandwich between 2 slices of bread. I was in pain after eating only ½ a sandwich.

Here’s what I learned. If you slowly, and consistently, decrease the size of your meals, you will find that your stomach, appetite and waistline will shrink too! You will begin to feel fuller more quickly. 

And remember, leave the dinner table feeling just a little hungry. It takes about 20 minutes for your stomach to let your brain know it’s full. That’s why when you eat until you’re full, after the meal, you begin to feel “stuffed”. You have over-eaten.

Use this simple tip, and the many more that I share on this blog, and you will find that fitness success is not so difficult!

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

Simply click image below:

Available in Kindle and Paperback formats

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Training – Secret #1: FREE Fitness in 2020!!!

Part 2: Stronger First

Continued: Wade's 90-day' Fitness Challenge.

(Post #5: 1/08/2020)
Click image for video #1

CHALLENGE BEGINS (For me) Monday: 1/13/2020!

I am starting with the basics. You must do this wisely, if you want the best chances for success. If you take what I am sharing with you seriously, and don’t cut corners, leave things out or, rush to meet some arbitrary goal, you will soon find yourself on a path to a fitter, and happier life. (That’s how this worked for me.)

Today I will share with you, the first (of many) training secrets. This is a great method for beginners, or those who, like me, have gotten out of shape. As I stated in my last blog post, consistency is of the utmost importance. Maintaining consistency is easy. Creating consistency is more difficult. We need a vehicle to get us started . . .  Power!

What nearly everyone who begins training does is, they get on the scale, every day. Sometimes they will do this multiple times during the day. Quick tip: The scale is a liar. Get rid of it! I will go into this more deeply in another post. This topic deserves more attention. The secret I share today, will help you to create consistency in your training in the earliest days.

What you want to do is, focus on building strength, right from day one. Why? Because what gets people motivated, and keep motivated is, progress. When getting into shape, your weight will fluctuate. This will cause your confidence and psyche to fluctuate. The emotional ups and downs will cause stress. This, in turn, will lead to feelings of frustration and, hopelessness, in this process. This is why most people fail.

However, if you focus on building strength, your chances of success are far greater. Why? Muscles that have not been trained, will be shocked by the training. (They will hurt, at first . . . a lot - More than seems possible, but this will be temporary.) This shock will cause muscles to respond. The beginning is the best part!

Although you will experience discomfort, in the beginning, this will be a time of unexpected strength gains. Well trained athletes often hit, what they call, plateaus. A time when muscle size, and strength gains, become stagnant. They need to formulate new methods to “shock” their muscles into responding. You will have the exact opposite experience.

Because your muscles have not been consistently trained, your workouts will be 100% shocking to your muscles. They will respond, quickly and repeatedly for the first couple of months. You will be surprised and thrilled at your progress.

If you spend the first month, or so, focusing solely on your strength gains, you will experience progress and positive feelings about your training. This will help you begin to enjoy working out!

Enjoying this process is so important. I don’t simply want to see you reach some arbitrarily set goal. I want you to make your life healthier, happier and more enjoyable. I know you can, and I believe you will!

Check back tomorrow for my next post! I have so much more for you!!!

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

Simply click image below:

Available in Kindle and Paperback formats

More titles from this author

Training – How, What, Where?: FREE Fitness in 2020!!!

Part 1 How to Begin
Continued: Wade's 90-day' Fitness Challenge.

(Post #4: 1/07/2020)
Click image for video #1

CHALLENGE BEGINS (For me) Monday: 1/13/2020!

To succeed in your fitness efforts, you will need to train properly. There are many options out there and you may have your favorites. I know I have mine. I know a sure-fire way to succeed in training to create a fit, toned physique. I will share with you, my methods.

For today, the first thing we need to do is, create the “habit”. (There’s that word again!) Consistency is key. I think you will find that to be true, in all areas of life. For our purposes here, today, this will be our number 1 concern. You see, most people quit pursuing their fitness goals because they never get into a positive rhythm. Let’s not make that mistake.

How do we create consistency? How can we make training a habit? It’s simple, really. Now, I DID say “simple” not easy! That is true for all of this. What needs to be done, really is, simple. Eat better and train hard. There you go! Simple! OK. Let’s make things a bit “easier”.

Years ago, when I was out of shape (like now) I decided to get back into the gym. I signed up, bought workout clothes, a gym bag, a lock for the locker and shoes. I was ready!

I was planning on working out every Monday, Wednesday and Friday, for one hour each day. What happened? I missed more days than I trained. I never got into a rhythm. I never created a “habit” of training. I had to change.

I had an idea. As it turns out, this was the single best idea I ever had. (Maybe not saying much here.) Anyway, I created a plan. I conducted an experiment. I decided to train every day, Monday through Friday, for one hour per day. I also decided to go directly from work, to the gym. I didn’t go home after work. Too often I was distracted and never went to the gym.

I decided I was going to do this for 2 weeks. That’s all I was going to force myself to do, for this experiment. No excuses. If I was sick, or hurt, it didn’t matter. I was going to go to the gym and stay there for one hour each day. The result?

I didn’t miss a workout for 11 years! I got into the best shape of my life, and it was effortless! I’m not kidding! I pushed hard for the first two weeks, and this created the “habit”. After that, working out became automatic. Then, I couldn’t stand the thought of missing a day! I loved it!

I began training 2 hours per day. I found out that if I stayed that long, I hit far less traffic coming home. (#awesome!) I began coming in on Saturday mornings and even some Sundays, if I was bored. I had effectively altered my lifestyle. I did so on purpose, and for the better.

You may be wondering, “Why then did I stop?” Well, I got laid-off from my job. I allowed my circumstances to dictate my behavior. Since then I have had several job changes, before starting to write. I had a few surgeries to repair some football related injuries which I let go for too long.

In short, I let life take control. I didn’t like that. Now, I’m taking back control! I hope you will join me! We are going to have some fun and get into great shape! You can take charge of your life as soon as you choose to! So,

CHOOSE TO!!!!!

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

Simply click image below:

Available in Kindle and Paperback formats

More titles from this author

Eating 101 - the Beginning: FREE Fitness in 2020!!!

Continued: Wade's 90-day' Fitness Challenge.

(Post #3: 1/06/2020)
Click image for video#1

CHALLENGE BEGINS (For me) Monday: 1/13/2020!

Success in weight loss and fitness is dependent upon proper eating “habits”. Nutrition is very important. The problem most people run into, when they decide to “eat right” is, they go about it in the wrong way.

Take your average American, who makes a New Year’s Resolution to lose X-number of pounds. They have spent years eating unhealthy foods, day-in and day-out, then, one day, they think they will simply stop.

These people lived their entire lives, eating like the frat-boys of “Delta House” (See “Animal House”) and now they think that on January 2, they will be able to live like an Olympic champion. Uh . . . NO! This change is too drastic. They cannot stick to the new, and totally unrealistic plan, and so they fail. You will not!

I will show you how to succeed in retraining yourself to eat a MUCH healthier diet. I will show you how to transition “painlessly” into a new pattern. You will be able to stick to this new plan, and you will like it, I did! This will be discussed in detail in later posts. For now, I want you to begin getting ready to start your new life. (This is a lifestyle change. I will discuss that later as well.)

I will begin on Monday, 1/13/2020. So, this week, I will begin preparing for my new diet. Let me give you some beginning steps, to make the transition easier.

1. Go shopping: OK. I admit, this is a no-brainer, but I want to share with you, “my way” of doing things. You might like this.

They say, “Never go shopping on an empty stomach”. I think that’s good advice. I go one step further. I say, “Eat your cheat meal right before you go food shopping.”

I will get into “cheat meals” in a moment. For now, go shopping after eating something you love, that you know is an indulgence. You will go to the store feeling guilty, and arrive at home with only healthy foods to eat.

2. Only eat what you have at home. If you only have healthy foods at home (see step 1) you will only have healthy foods to eat. You can ease into this. (See steps 3-4)

3. Add first, subtract later. (Huh?) Yep. Most people fail at dieting because it’s all about denying themselves what they want. We will go in a different direction. (You are in this for the long-haul, lasting results, not quick fixes.)

Begin by introducing more healthy foods into your diet. Eat something healthy at each meal. Eat the healthiest foods 1^st, then you can have the things you like. You will begin filling your stomach with good foods, leaving less room for unhealthy choices. Slowly, you will begin shifting to a healthy diet.

4. Ease-in healthy-days. Most people try to go from 100 to 0 in one day. DON’T! When you are in full-swing, you will be eating healthy every day. You will also have 2 weekly “cheats”. This will be an entrée, or dessert, or something that you like, as a treat. I set my cheats up with one on Wednesday, and a floater on the weekend.

The reason for this is, there will always be an end in sight. You do not deny yourself your treats forever. Every couple of days, you get something you like. This makes eating right, easier.

Now, to ease in healthy days, add 1 healthy day a week. For example:

Week 1: Eat healthy all-day Monday, then normal the rest of the week.

Week 2: Eat healthy on Monday and Thursday, then normally the rest of the week.

Week 3. Eat healthy on Mon. Wed. and Friday then . . . you get the idea.

This should get you started on your New “Eating Habits”. (I will explain how it’s all about habits later as well. I have so much for you!!!) For now, start thinking about what you want to eat and I will also help you with your dietary choices. (You will like my plan!!!)

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

Simply click image below:

Available in Kindle and Paperback formats

More titles from this author:

You Have NO Excuse: FREE Fitness in 2020!!!

Continued: Wade's 90-day' Fitness Challenge.
(Post #2: 1/05/2020)
Click image for video#1

OK. If you REALLY want to reach your fitness goals this time, we must address the #1 obstacle that you must face. If we can’t beat this, you WILL fail.

The obstacle that ends more than 90% of all dreams is - the EXCUSE.

When people set out to achieve a goal, of any kind, they typically find the road to success is a difficult one. Often the road is tougher than expected. When people quit, they never take responsibility.

When people fail, they always find an excuse on which to blame their failure. The sad part is, they never even had the chance to fail. They quit before they ever had the chance to see their dream through. We won’t do that. How can this be prevented?

-Honesty.

We must list our reasons for failure, BEFORE we begin. Why? Because, most people quit because of an issue that existed before they began their journey: Kids, job, time, etc. but, they knew this before. What “suddenly” happened? The truth?

The journey tested them, and they came up small. They didn’t want to admit their weakness so, they pointed to whatever they could use as an excuse. This gave them the “freedom” to QUIT.

“We” won’t have this ability. Why? Because once we list and write down our “excuses”, and we decide to try anyway, we won’t have these excuses to fall back on, when the going gets tough. How will we explain that we quit, to those who know what we are trying to do? We won’t be able to. So, we will need to keep going.

If you have any excuses that prevent you from starting your fitness challenge, you are not alone. Let me share with you MY excuses.

My "Excuses"

1. Arthritic knees: I have dislocated both knees playing football. It is difficult to bend down to pick something up off of the floor unless I hold onto a table or chair.

2. Two separated shoulders. I lack mobility in my injured shoulders. I find it difficult to reach above my head. I haven’t slept with my hands under my pillow in more than 25 years.

3. Neck and back pain: I injured my neck and back playing football in my 20’s. I had a head-on collision with a linebacker who weighed 30 pounds more than me. I felt a lightning-bolt shoot through my left foot when we collided. I’ve been in pain ever since.

4. I tore my left biceps off the bone and needed surgery to reattach.

5. My right hip has been replaced. Surgeon put limitations on my training. (Hurts a bit too)

6. I am 25 lbs overweight and in poor cardiovascular condition.

7. I haven’t been my ideal weight in nearly 15 years.

8. I have limited time. I have to work full-time and I am writing another book, during this challenge. It is my first work of fiction, (at my niece’s request). My aging parents are having health issues which often derail family member’s schedules. (They were ALWAYS there for us so, it is a privilege to be there for them. I’m sure most of you understand.)

9. I will turn 55-years-old during this challenge.

There. This is my list of “excuses”. Now that I have shared them, I cannot use them to quit. How can I? I am saying I will succeed anyway. If the road gets tough, and I try to use one of these excuses, I will look ridiculous.

I suggest you write down and share your “excuses” with family and friends before you begin this 90-day challenge. Once you start, you have no choice but to continue. THAT, will be the difference between everyone else’s failure, and your success.

Let’s do this!

Included with each post, I will include a link to my book, should you wish to read more detail.

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

Simply click image below:

Available in Kindle and Paperback formats

More titles from this author

FREE Fitness in 2020!!!

COMING SOON!!!

Fitness for FREE!!!

It's 2020 and I have made a decision!

Welcome to Wade's 90-day' Fitness Challenge
(Post #1: 1/02/2020)
Click image for Video#1

I have slipped. After a lot of personal, professional, medical and family issues, I have gotten out of shape. I am 25 pounds overweight, and I get out of breath climbing stairs!! This upsets me, but I have been through this before. I know what to do, and how to return to my ideal body-weight and muscular development.

I know many out there are also ready to make a change. Many of you want this year to be the year you do it . . . for REAL this time! OK, then, let's do this! I will do this with you. Here's my plan:

I am going to share with you my journey back to my ideal physique. I will share everything with you. I will share my nutrition and training techniques. I will share my successes and failures. You will know what I am going through, physically and psychologically. You will see my full journey.

When? TBD -  I will be starting this shortly. (One or two weeks) Once I begin, you will be able to start your challenge anytime you like. (Keep reading)

How: 

1. I will begin with this blog. I will document my daily progress here. You will be able to see how I am doing. You will see that I have the same issues as everyone else. Yet, I already know I will succeed, because I have done so in the past. That's why I want you to make the journey with me.

Also, it doesn't matter when YOU begin. Just start with my 1st blog post and follow daily.

2. In addition to daily blog posts here, I will create 2 videos per week. (Links will be added to blog posts and visa-versa) You will be able to SEE my progress in real time. I want you to know this is real.

3. I will be helping you with everything. It IS FREE! This is the journey I want to share with you. However, if you like, I have all of this information available in my book. 

This book contains much more detailed information on exercises, nutrition, workout strategies, etc. It is, of course, optional. But, it's available if you want it. 

Don't let the title fool you. This is for anyone. Women have simply asked more questions in the past. I wanted to answer those questions as completely as possible.

Simply click on the image below:

Available in Kindle and Paperback formats

Check back often. This will begin in the following weeks.

Tomorrow, I will help you eliminate any excuses you may be clinging to, so you will be able to begin this awesome journey!

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