My Story - Summary

This is a summary of the things I've learned about my body, health, fitness, diet to achieving what I want, which is not only flat abs, but to have incredible health & quality of life.  It's not been an easy road and I continue on it.  I would be remiss not giving credit to all the people and resources that have helped me along the way.  There are more than these, but these are the ones where I learned pivotable stuff that changed how I did or view things.


I know significantly more than this in terms of knowledge, but these are the things I'm actually living out day-to-day and really no longer think about and just do.  It is a way of life.  Whereas, I'm still working out the rest of the knowledge and seeing where it may apply to my life, or if I even need it.




Weigh Down Workshop (1998)

• Do not have to eat everything on my plate.  
• Use smaller plates, instead of the large dinner plates, I use a salad or dessert plate for my main meals.  
• Stop eating when satisfied, NOT full (huge difference in the amount of food)

Weight Watchers (2001)

• Food journaling is good
• Journaling what you do is good
• Accountability is good
• Read food labels.

Mike Zwadzski - Personal Trainer (2002)

• You do not need heavy weights to get a good workout

Aaron ??? - Personal Trainer (2002)

• Eat simply - single ingredient, whole foods.

Jermaine Bernard (2003)

• Just because you have a great physique, doesn't mean you got it honestly.  Admire people who live with integrity and don't cheat their way through life.    

Tom Venuto (2003)

• Attitude is so much.
• You can be highly intelligent, good-looking, a bodybuilder, as well as a good writer
• Just because something is challenging or there are perceived limitations, you don't have to let it get in the way.  You just have to work smarter and harder than it would be than those who do not have those limitations.
• Burn the Fat, Feed the Muscle opened my eyes to so much.  You've got to get this.
• I can lose fat and build muscle close to simultaneously.
• Learned what soma body typing is.  I'm an endomorph, like Tom.  If he can look that good, so can I one day.

William Wolcott - Metabolic Typing (2005)

• There are different metabolic body types.  Beginning to understand my protein needs, as well as my cravings are not bad, but are with regards to my metabolic typing and some other things.

JDP - Personal Friend (2005)

• I am beautiful right now, through the whole up and down journey.
• Keep believing.  Keep learning.  Adjust.
• I can do it.  Get back up.
• Persistency of love & encouragement, support.

JJ Thompson - Personal Trainer (2006)

• Creating imbalance in your exercises causes your core to work harder
• Smile, and do it all the time, or at least often.  Very attractive.

Josh Doty - Personal Trainer (2006)

• Beginning of functional core training, and functional type workouts.  No machines, lots of bodyweight stuff.  Eye-opening.
• You need to know where you are when you begin something, so you know how to create a program that is right for you to achieve your goals.
• Testing in a number of areas can help save time, frustration, and money in the long run
• I can get creative with exercises.
• Sleep is important.

Tyna Marie Tynes, Holly Haugo, Terrance Johnson - Personal Trainers (2006)

• It takes time to build up one's AT (Anaerobic Threshold), and this is important in having a more efficient cardiovascular system.
• Not properly building up one's AT (aerobic base), can lead to physical health issues
• Just because you can do the exercises and workouts, does not mean that it's having a good effect on your body & heart.
• Less can be sometimes a lot more and better
• Patience

Clair Davies - Trigger Point (2007)

• Clair writes this book "Trigger Point Therapy Workbook, 2nd Edition" that is a Godsend.  
• Many muscle imbalances, pains in the body, injuries have occurred due to trigger points in the body.
• You can get rid of many trigger points by yourself.
• Can saves thousands of dollars just by eliminating trigger points in the body.
• Muscle imbalances or overuse of muscles can lead to injuries.  Need to pay very close attention the more physically active and repetitious things you do.
• Where there is pain is not always what or where the source is.

Rob Cooper - Former Fat Guy (2008)

• Proper supplementation helps support your efforts.
• Determination
• Don't be afraid to set high goals and go for it.

Dr. Eric Berg - Doctor (2010)

• Ventured out to try all sorts of greens I had never and found out I like most of them.

Scott Colby - Fitness Expert & Coach - Ageless Abs & Beyond (2010)

• I can do workouts at home or anywhere with little to no equipment.  This really got me out of the gym mentality and opened big doors for me in terms of workouts.
• HIIT - high intensity interval training.  I'd done interval training before, but this got taken to a totally new, more challenging level.
• Sugar is NOT my friend.  Sugar has impeded my sleep, my energy levels, my whole life.  Going low sugar is the best thing Scott had us doing in the Ageless Abs group.
• Online fitness can be very worthwhile with the right person - He's like the most personable online fitness person I know.
• Short-intense workouts can get you great results
• Accountability helps keep you honest as well as motivated.
• You only get out of accountability what you are willing to put in and be transparent on.
• Know your "WHY" specifically
• The more you can integrate & involve your whole being, the more successful you can become, provided you are willing to do the work necessary for as long as it takes.
• Eating well does not mean needing to be complicated or expensive.
• You can't out train a bad diet.
• Sleep is important.
• It's best to eat things that have no labels, as those are typically whole, natural foods.
• Just because it's never happened before that is good doesn't mean that it can't happen.

TriggerPoint Performance Therapy (2010)

• I began to understand to a deeper level the things that Clair Davies teaches about Trigger Point.
• Muscle overuse and imbalances can create trigger points, which can lead to injuries.
• Lots of different exercises to eliminate trigger points.
• Go to where the pain is, and work through it using trigger point therapy to reduce or eliminate injuries.

Zuzka Light (Zuzana Light) - Exercise Personality (2010)

• Humility
• Attitude - get back up even when things don't go your way
• Lots of interesting exercises that I've never known to do or you can do.
• Short workouts of the right things, consistency over a period of time can get great results.
• Be truthful.
• I am beautiful right where I am, and not just when I get to my future me.

Loretta Hill - Friend, Fitness Person, Health Person (2012)

• Keep it simple.  It may have been complicated in the past, but things can be simplified if you reframe.
• Cut to the quick about health, fitness, etc.
• More is not necessarily better reinforced.
• I can rise out of a horribly deep pit.
• Commit, and have fun doing it.
• Use resources that already exist instead of reinventing the wheel.
• Just one more time.
• God is so good.
• Dare to not over analyze.
• Not matter how good the diet is, still need at least basic supplementation to support workouts & diet like probiotics, multi-vitamins, EFAs at a minimum.
• Probiotics are a must!

Jorge Cruise - Diet Expert (2012) 

• If I'm not hungry, don't eat.
• Eliminate the grains & starches (including the good ones).  This one is HUGE, HUGE, HUGE!
• Keep eating simple.
• If you have no cravings for bad foods, then why do you need to cheat?
• I can eat foods that make it seem like I'm cheating and still lose bodyfat relatively easily.
• Those little things I didn't know about food can be sabotaging.
• What is deemed healthy for most, may not be for me at all.

Funk Roberts - Online Spartacus Warrior Trainer & Coach (2012)

• Don't judge a book by its cover or by the music he listens to.
• Be balanced
• Ramp up to where you want to be.
• Be truthful.  From there, takes steps to motivate and keep going.
• Just when you think it's already your best, maybe there is more to give and you can do better.
• Be smart about your training.
• I'm a warrior and it can be fun!
• Sleep & recovery is important.