Happy Friday everyone!  I love Friday’s.  I love that tomorrow is the Challenge Circuit; I love that I get to spend more time with my wife and family; I love that the weekends give me an opportunity to be refreshed and re-energized.  Life seems to be going by so darn fast, and I find myself struggling to keep up with it.  They say that the older you get, the faster life goes by.  I’m not sure I believe that life going by has to do with my age, but I can certainly say, it is going much faster!  It may be that I am busier now with developing the Change4Life Challenge business; Studying for my Personal Trainer Certification; Leading the Challenge Circuit;  Making sure I make time for my own health and fitness program; Being a husband, father and grandfather (Poppie)!  Whatever it is, life is certainly busier than it has been in the past years.

Even though I am busy, I don’t feel like it is a bad thing.  I have always been afraid to step out of my comfort zone, especially now that I am 53, and realize that I can still make a difference in other people’s lives.  I have heard many stories of “older” people going back to school and getting degrees; starting new businesses; making changes in life that they never dreamed were possible.  Now that I am making changes in my own life, I am busier, but man, it is an exciting busy!  I love helping others and I am excited to see how many more people I can inspire to step out an make changes in their lives also!

I have been blessed with as an opportunity to inspire others to make changes in their lives, through the Challenge Circuit!  We have had participants that have suffered for years with physical challenges, get out on the course and give it everything they have!  To see them put aside the challenges, and give an effort that only they can give, INSPIRES me to no end!  Determination.  Passion.  Selflessness.  These people are “Inspiring Change” in not only their own lives, but mine as well.  I am humbled by their commitment.  Thank you!

We were all capable of living our lives to the fullest extent possible.  Granted, some of us have limitations, and you know what you have to be mindful of, but I want to encourage  you to never give up.  Always do the best you can and keep pushing forward.  You will be surprised at what you can accomplish!


Overcoming obstacles.

Overcoming obstacles in order to achieve success, can be a daunting task.  The thing I have noticed about obstacles, is that they don’t discriminate: at all.  They are there for every single one of us.  We all have different obstacles we need to overcome, but they are there nonetheless.  Now the question becomes, “What obstacles are you encountering, and what are you doing to overcome them”?  Only you can answer these questions, and only you know what you will need to do to overcome them.

I would like to tell you a story about a guy that has overcome obstacles in his life, and has accomplished something nobody thought he would even try to accomplish.  His name is Nick, and he is my son-in-law!  When Nick was a boy, he was diagnosed with dyslexia.  Now, that may not seem to be a big deal to most people, but to some, like Nick, it was a very big deal.  So many of us, when faced with adversity, will just cease to function and use that adversity as an excuse to not push through and overcome.  Not Nick.  He never let that keep him from being successful.  Instead, he used the skills that he does have, and mastered them.  Nick is incredibly gifted with his hands.  He is a master cabinet maker, and has an Associates degree in Woodworking; he is a very gifted bow hunter and fisherman; he is also a Paramedic and has the rank of a Lieutenant.  I don’t know anybody that serves and gives to other’s as much as he does.  Even with all that being said, there is more to this story.

Nick has never really been considered as an athlete.  As it turns out, Sports are also an obstacle for him.  His coordination skills just never really developed, so he just wasn’t interested in being an athlete.  But something made Nick look at where he was in life, and decide that changes needed to be made.   About 3 years ago, Nick found himself at the heaviest he had ever been.

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Pictures seem to say it all don’t they!  Well, this changed Nicks perception on the need for exercise.  He gradually started changing his eating habits and started to be more involved with exercise.  But what really changed Nick, was the decision he made about 9 months ago.  Nick has always been one to accept any challenge put in front of him.  This time, the challenge was not from someone else, it was from his own desire to make change, a reality.  Now, remember, Nick was never an athlete in school and did not participate in athletic events, unless they were just for the fun of it.  So when Nick told me he was signing up for a 1/2 IRONMAN Triathalon, I was shocked, to the the least.  But one thing you need to know about Nick, is that once he makes a decision to do something, he puts everything he has into it happen.  So, Nick started his journey on training for the IRONMAN.  He was never much of a runner, and so he had to teach himself how to have proper form to prevent injuries.  He is a very good bicyclist, so that part was easy for him to train for.  The third component, swimming, he also had to learn technique so that, well, he didn’t drown .. lol.  But, he did it all with nothing but pure willpower!!  Then, on Aug 5, 2017, Nick finished his very first 1/2 IRONMAN Competition!!

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Was he the fasted competitor out there?  No.  But that really is not the point now is it!  He overcame obstacles in his life that would lead him, to accomplishing something nobody ever thought he would even think about doing!  Not only that, but he proved to himself, and all the rest of us, that obstacles can be overcome.  Will it require hard work and dedication?  More than likely.  Will it be worth it?  ABSOLUTELY!!  Nick has been the inspiration behind the whole Change4Life program.  If it were not for his encouragement, I would never had gotten the nerve to even start this process.  He inspires me everyday with all that he has overcome and all that he is now accomplishing!  I am so very proud that he is not only my son-in-law, but that he never lets anything stop him from overcoming obstacles.


YOU .. Got this!

I had a very heart-felt conversation with my wife this morning, about how easily we both give in to our insecurities.  The topic came up because I am looking at getting a Personal Trainer Certification.  I was certified about 15 years ago, but I think back then it was more of a “novelty” than it was a passion for me.   Today, it is certainly my passion.  I have always battled with insecurity, it has diminished some over years, but I still get that voice in the back of my mind telling me I am too stupid to do anything like this, and I will just fail anyway.  I hate that voice.  I have listened to that voice so many times over the years, that I have missed out on many opportunities to be successful.  I know that there are many of you out there that have, or are, battling with this same fear of failure that I am.  Fear is real.  Unfortunately, it is only real because WE allow it to be.  Fear is a state of mind.  It is not a fact or an absolute, it is just a feeling.  A feeling we give into way too often.   A feeling that can make us freeze up and stop dreaming.  A feeling that can control every singe aspect of our lives; If we let it.

Recently I have started a circuit training course at a local park .  I started it because I want to give people that do not normally exercise, a place to go to get some exercise and see how much fun they can have while doing it.  My hope was to inspire change in their lives.  I did not do it for me, but I have gotten so much more out of it than I ever could have imagined.  It has helped me overcome my insecurities!  Every week I create a new circuit. And every week I am forced to get out of my head, and design a course that will not only challenge the course runners, but also make it fun.  I want it to be something that they will be excited to come back to every week.  And they are!  I have to admit, the morning of the very first event, I was so nervous.  I kept hearing that voice again.  That voice that creates fear and doubt and insecurity.  But once I had the course set up, and we were doing it;  The fear left!  It was amazing.  I was confident; I was committed; I was teaching and inspiring, and motivating. I was in a zone that is indescribable.  It was like I was outside myself and this other person just took over.  Maybe you have experienced that before as well at some time in your life.  It changed me.  It helped me to see that I can do this.  I can actually inspire change into others.  I had to be able to see that in myself, before I could believe that I could help others see it in themsleves.

I know how fear can grip our lives and keep us from believing in ourselves. I experienced this fear quite often.  But when we put that fear aside, and take the leap of faith, and just go for it, something happens.  Something that is locked up deep inside, comes out and takes over.  There is a quote from Walt Disney that say’s; “If you can dream it you can do it”.  I have never believed that this could apply to me.  I can encourage, and inspire and teach others to believe this in themselves, but I never believed it for me.  Since I have started the Circuit Training Challenge, my attitude is completely different.  I know that my passion for helping others to live a healthy lifestyle, will drive me to succeed.  It is not about ME.  It always has been, and always will be, about YOU!  Helping others believe in themselves, and inspiring change in them, is what I hope to accomplish in everything I do.  I have noticed, that when I make the greater good about someone other than me, things just seem to work.  I love that.

In closing today, I hope that we can all conquer our fears.  We can do anything we put our hearts and minds into.  DO NOT Listen to the negative voices that have choked out your dreams.  Listen to the voice that tells you how Amazing you are; the voice that tells you to live your life to the full.  That voice, knows that you can do this.  That voice knows that you are a strong, successful person and will conquer anything that gets in your way!  Listen to that voice, because you .. got this!


One small step.

Since starting the Change4Life Challenge Group and Circuit Training Challenge, I have had have several really good conversations with many members of that group.  I am excited to say, the more we do this, the more I am learning!  When it comes to exercise, I have a tendency to jump right in and go full throttle and at times I can expect the same attitude from those I am training with.  I have been humbly reminded that this is not the case for all people.  Each one of us have limits to what we can do and at what pace we can do it.  Taking small steps towards a goal is not necessarily a bad thing.  I would add a caution here though; if we are taking small steps just because we don’t want to challenge ourselves, then I would say it is my job to push you and get you moving at a pace that will actually benefit your progress.  One of the aspects of coaching that I embrace the most is,  being able to have a conversation with someone; get a feel for their goals and their challenges; create a plan together; and then do everything I can to inspire change into their lives!  When we have a plan in place that allows us to make the changes that we never thought were possible, it changes us!  So many of us just do not know where to start.  We see all the advertisements in the media and we hear about this person and that person making life changes, but have no idea how any of that would work for us.  Being able to sit down with someone and show them what it takes to make those types of life changes .. is truly PRICELESS!  

Taking the steps necessary to change our lives, means something totally different from one person to the next.  There is no cookie-cutter, one-size-fits-all, solution that everyone can use.  We need to be able to see a successful transition from living an unhealthy lifestyle, to living a healthy lifestyle, other wise we will just give up.  The only way we can do that, is by taking small steps that will affect changes ..  in US.  We cannot worry about what other people may or may not be doing.  This is about what we can do and what we are willing to do. I say willing, because we are typically all capable of doing much more than we think we can.  So when it comes to change, we have to be willing to challenge ourselves and get out of our comfort zones.  I promise you, that when you do challenge yourself, and not let your mind put limits on your physical ability, you will be able to experience success like never before!

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Participating on a Circuit Training course like the one above, is one way to start taking those small steps to making change in your life.  I can tell you, every single person that ran this course, put everything  they could into it. We had participants ranging form 8 years old to over 50 years old.  We even have a runner that had suffered form Lime Disease for several years, and is now battling Chronic Fatigue.  But, she gave everything she had to take those small steps towards change!  What an amazing victory for her!!!

I encourage you:  Take the first step!  It may be challenging;  It may be scary;  But it will be worth every ounce of energy you put into it. Everyone of us, has so much more inside of us than we think.  Take a chance on living your life to the fullest.  It is the only one we get.


The terrible “too’s ..”

Although the title of this BLOG was inspired by my Two year old grandson, who seems to be getting himself into trouble because of his “terrible two’s” behavior,  this is not to be confused with our child-like behavior.  (Well, maybe a little bit .. lol).  So, what are the “terrible too’s..”?  The answer is quite simple; EXCUSES!  Everyone of us, at some time in our lives, has made excuses as to why we cannot do something.  It could be related to relationships, jobs, school, activities.  Whatever the situation may have been, we have all made the excuse I m too …. ” Busy.  Tired.  Broke.  Stressed.  Upset.  Lonely.  Old.  Young.  Wheeewwww.. that’s a lot of “too’s..”.

I also find myself using the “I’m too.. ” excuses; unfortunately, they have been way to often as of late.  My excuse lately has been “too tired to get up in the morning”.  The good thing is, I am not hurting anyone else when I make the excuse to not go exercise in the morning.  The bad thing is, it certainly is hurting me.  So then, why do I do it?  If I know that making excuses will keep me from reaching my goals, why do I do it?  That is the question I have to answer, as it is the question you have to answer as well.   I keep asking myself “why“?  I know how important it is to go exercise, and I know how good it makes me feel.  So… why don’t I do it?  The only answer I can come up with is, I stay up too late because I am not disciplined enough to go to bed on time.  Which is another thing I don’t get because I was disciplined enough earlier this year, so why not now.  I find that in the summer month’s, when the day’s are longer, I want to stay up later to take advantage of the daylight.  I don’t like going to bed when the sun is still up.  Can anyone else relate to that??  But, if I don’t get my booty in bed, then I miss out on my morning workout, and then I find myself scrambling throughout the day trying to figure out a time to get in some sort of workout.  It usually ends up being after work, but even that is not consistent.  It is very frustrating.  Here is how I see the bottom line on this issue.  Priorities.  Are my priorities to exercise in the morning to get my day off on the right foot, and be able to make reach my goals?  Or, are they to stay up late just so I can relax a little bit longer and not have to try and sleep while the sun is making it’s way over the horizon.  PRIORITIES!

There are way too many excuses for us to blame on not reaching our goals.  I want to challenge each of us, myself included, to truly evaluate our goals and make an honest assessment of our excuses.  I say “honest” assessment because I know all to well, that we can always find a way to justify them.   One thing that may help is, find an accountability partner.  When we can have someone we trust and respect, holding us accountable, it changes our perspective.  We can find ourselves not wanting to let them down.  The focus now becomes external instead of internal.  It is no longer about just us, it now becomes more of an integrity issue.   This may sound like it is more of a guilt trip than it is about being disciplined, but hey, whatever we need to do to get ourselves focused and on track, I say go for it!  Life happens.  I get it.  But excuses are just that;  EXCUSES.  No more terrible “too’s..”  Let’s all find that power inside of us to just do what we need to do, and make things happen.  Nothing can hold you back when you make the decision to put it all out there.  And believe me, when you do, the feeling of success will be overwhelming!!


What does “Discipline” mean to you?

A friend of mine recently sent me a YouTube video of Terry Crew, talking about self-discipline.  It was very interesting to me and made me start thinking.  (I hate it when I do that..LOL)  One of the things he discussed is, how he viewed discipline, compared to how his son viewed discipline.  He stated that when he asked his son “what does discipline mean to you”? He replied, it meant that he was in trouble and was being punished.  That word “punished” made me think about what discipline meant to me.  I believe it is a form of correction, and I know that I have heard it referred to as punishment, but why?  Why is discipline looked at as punishment?  So, I went to Google to get the definition.  Here is the definition according to Google: “the practice of training people to obey rules or a code of behavior using punishment to correct disobedience”.  Wow… Really?!  No wonder it is looked at as a punishment.  So, then I started thinking, if punishment is used as a way to discipline, how would one look at “self-discipline”?  Off to Google I go one more time.  Here is the definition of self-discipline according to Google: “the ability to control one’s feelings and overcome ones’s weaknesses; the ability to pursue what one thinks is right despite temptations to abandon it”.  What a contrast in definitions.  Even though they are both referring to “discipline”, they are completely different.  Maybe it’s just me, but that’s confusing.

Anywhoo.. moving on!

Lets talk about self-discipline though.  As I read that definition, only one thing comes to mind; NEVER .. GIVE .. UP..!  Temptation will always be knocking on the door; especially when it comes to health and fitness.  That little voice inside our head will always give us an alternative.  “Let’s sleep in today”.  “It’s no big deal if you miss this one workout”.  “This one bowl of ice cream won’t kill you”.  Temptation lurks behind every dark corner in our minds.  There is one positive way to look this though.. temptation is just that ..  something that tempts you to make an alternate decision.  WE have the ability to control which decision we will make.  Let me say that again .. WE ARE IN CONTROL of the decisions we make.  Hallelujah .. !  There yah go!   The ball is back in our proverbial court.  There is nothing in life that can MAKE us decide one way or another.  We will always have the power to decide which direction to go; which decision to make.  Temptation is not the enemy; we are.  When we give into temptation, it is only showing our true weakness.  Some may even suggest, it shows the true colors of our heart.  I doubt if there is anyone out there that can say with complete certainty, they have never given in to temptation.  It is a fact of life.

So, how do we overcome these villainous thoughts that are out to destroy us?  The simple answer?  Resist them.  The more reasonable answer;  fight like heck!  We all know it will happen.   Tomorrow morning when you are all snuggled up in your nice warm bed, and the alarm goes off at 4:30 am, you will be faced with this decision: do I get my booty out of bed and stay self-disciplined, or do I stay in this nice warm bed because, well, let’s face it, tomorrow is another day.  I have to be honest here: self-discipline is not one of my strong points.  I am ashamed to say it, but that is just a matter-of-fact.  It is something I am working on daily, and I am making progress, but it is still something I struggle with.  I hope that you all out there are so much more controlled than I am.  It will come, because I am determined to make this a positive part of my life!  Another way of overcoming temptations; remove them.  I know, I know.. easier said than done.  But here’s the thing;  when something in life is important to us, won’t we do anything we can to protect it or hang onto it?  So, why is it so hard to do that when it comes to self-discipline?  That is a question only you can answer.  I do encourage you to answer it though.  If we are going to be successful in what ever life situation we face, I can guarantee you, self-discipline will have something to do with the outcome.

Lack of self-discipline may not be easy to face, but face it we must.  After all, what is the alternative? A life of doubts and fears?  I don’t think so!  We are all worthy of so much more than that. So, let’s all roll on out of bed when that alarm goes off at 4:30 AM , and let’s keep fighting to see another victory!


Always be prepared to adapt.

Looking back at last week’s Circuit Training Challenge, I have been able to evaluate how I coach others in their health and fitness journey.  I was really not sure what to expect from the course participants.  I do know them , since they are good friends, and I have spent some quality time with a few of them, going over their fitness and nutrition goals.  But I had not spent the time I needed before hand, getting to know ALL of my course runners goals and their fitness level.  Now, being that this is a group fitness activity, and I don’always know who will be there, the idea of knowing every participants goals and fitness level’s,  is not always possible.  I get that.  What I learned from this experience is;  I need to always be aware of who I am coaching, and what their individual needs are; and that I need to be able to make changes in the way I am coaching them based on those needs.  I absolutely love being a health and fitness coach and I can’t imagine doing anything else.  It is my passion for sure.  Because of this, I know that I need to be able to adapt to the environment around me in order to make a difference in the lives of those I am coaching.

Isn’t that what life is all about?  Adapting to the changes going on around us?  Obviously, adapting will mean something different to each of us based on the situation, but in the end, it means that we need to be able to evaluate the situation at hand, and make the appropriate changes to the way we are handling it.  This, my friends, is indeed .. LIFE!  It doesn’t matter if it is our jobs, our families,  or our personal relationships.  Every aspect of our lives will, at some point, require us to take a step back, and evaluate our response to that life situation.  There is a particular profession, that I believe, has to live by this rule pretty much daily; Our military men and women; especially those that are in combat zones.  I can’t even imagine the incredible amount of pressure they face, every time they are out on patrol.  Not knowing what element of danger may be waiting for them, has to put them on the highest mental alert possible.  I solute all of you soldiers out there, that are fighting for our freedom.  THANK YOU!  Another profession I think of, are Teachers!  They are constantly being challenged every time they turn around.   They are surrounded by very unique personalities that require them to be able to adapt at the spur-of-the-moment.  I have nothing but high regards for our teachers.

Whatever life situation we are in, we will always be presented with opportunities to adapt to our environment, and make the changes we need to make.  I know it is not always easy to do, but the things in life that are worth our time, effort and commitment, are rarely easy!


Week 8. Target date complete.

Good morning and Happy Monday everyone!  As week 8 came to a close, I reached my first Target Goal Date.  This first goal was designed to only be 8 weeks long.  I did this intentionally because I wanted to be able to keep my focus.  I have a tendency to get lazy and distracted and so by keeping my goal date short, it allowed me to keep my mind focused on the daily activities needed to reach that goal.  So many people that are starting a health program, either don’t make a goal at all, OR they tend to make them unrealistic and unattainable.  My hope is that by keeping the goal short I will be able to be an example to those of you that want to learn how to create goals that will be easier to maintain.  Keeping the short-term goal duration to no more than three months at a time, is definitely something we can all wrap our minds around.  It is good to have a long term goal written down, but in order to reach that goal, setting short-term goals, will help keep that long-term goal, attainable!

My first goal was to get down to 170 pounds, and get under 20% body fat.  This would have been a 20 pound loss and a 2% body fat deficit.  Well, I got down to 173 pounds and reached 19.8% body fat.  So, with not reaching my target weight, I have some decision to make.  I can either get frustrated and bitter and decide to just give up and label it as a failure; OR, I can Rejoice in the fact that I LOST 17 Pounds in 8 weeks.  HHmmmmm… I choose.. REJOICING!!!!  I lost 17 pounds in 8 weeks!!   That is just over 2 pounds per week, and knowing the nutrition challenges I had to overcome, I am ECSTATIC!  Plus, I did reach my body fat goal of getting under 20%.  My next goal date is Oct 10th.  This goal date means a lot to me.  On October 10th of 2016, I attended a friends wedding.  The two that were married, are very dear to me and they are also very fit, and health is a very important part of their lives.  That day, I was at the heaviest I have ever been.  I was 190 pounds; I was miserable; I was embarrassed; I felt like a hypocrite because I am always talking up heath and fitness to pretty much everyone I am around, including this couple, and here I am at my worst.

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Unfortunately, it still took me 6 more months to get to a point where I was mentally able to take action.  As you  already know from THE 4 PILLARS OF HEALTH, that Emotional Balance is a very big part of our ability to live a healthy lifestyle.  It took me a while to get there emotionally, but once I did, I have been able to keep focused on my health goals.

Everyone one of us has to make the decision to get healthy.  No one can force you to do it, and no one can do it for you.  I only hope that, it is a decision you will make soon, if you have not already done so.  Our  lives truly are precious.  The bodies we have now, are the only ones we will have in this lifetime.  Caring for them, is an absolute must!.  Obesity in this nation is completely our of control.  Our health as a nation, is it at an all time low.  We are literally killing ourselves with processed foods and fats and sugar and .. man, if I could shut down every food and beverage plant that produces and distributes these nasty things to the public, and advertises them as deliciously wholesome foods for our families, I WOULD!  It frustrates me to no end, that my friends and family and all of you, are being sucked into this abyss of health problems and diseases, just so the food industry can remain a billion dollar market.  UUGGHHHH…  Ok, rant over .. for now.  We are the only ones that can change the way think about health and fitness.  We have to make the decision to control what we are eating and to make sure we are getting the exercise we need in order to live an active healthy lifestyle.  WE CAN DO THIS!  We HAVE to do this.  As we make health changes in our lives, then we will be able to inspire and encourage others to do the same.  The only way we can affect change in others, is by making the changes ourselves.  I am committed to do the best I can to turn-the-tide and end this cycle of obesity and disease.  Let’s work together and get this nation strong and healthy so our children and our children’s children, have something to look forward to!

 


Make it fun for the whole family!

Some of my fondest workout memories, are from when my wife, our daughter and I, would exercise together.  My wife and I have been working out since our 20’s and we have always enjoyed doing it together. Pushing each other and encouraging each other.  When our daughter reached High School age, she wanted to start working out with us as well.  So, we started exercising as a family, and it still continues on today!  Our daughter is married and has her own workout schedule, but every now and then she is able to do things with us.  We have done a few 5K races together and have enjoyed every minute of it!  As a Dad, seeing her accomplish so much in her health journey, brings me pure joy!  She is still committed to her health and exercises consistently.  Even with having to attend to her two year old and three month old boy’s, she is working out and setting an example for them to follow.   Her husband has also started getting more into fitness this year and is doing his very first half-Ironman this year!  I am so proud of them both!

Many studies have shown, that when you exercise together in a family dynamic, you are creating an environment that will allow your kids to see exercise as a form of togetherness, community and fun, which will help create long term habits for them as adults.  As a dad, and now as a “Poppie”, I want to be able to instill a sense of belief that they can do anything they put their hearts into; that there is absolutely nothing that can hold them back form achieving success in every aspect of their lives.  Exercise, is one way for me to teach them about failure, and overcoming adversity, and seeing how hard work and effort, can help them reach their goals and be successful. Life will present obstacles for them to overcome.  Preparing them with the physical tools and certainly, the emotional tools necessary to overcome those obstacles, is what I have been called to do as part of the family.  What we do as parents, has a huge impact on what our kids will believe in and want to do themselves.  If we eat unhealthy foods, then they will eat unhealthy foods.   If we do not get up and do things with them and teach them to be active, we are hindering their ability to grow and mature emotionally and physically.

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Whether we want to believe it or not, our children watch us very closely.  What they see us doing, will be what potentially shapes their lives as well.  My parents didn’t teach me about hard work and dedication.  I had to learn it the hard way.  And believe me, it was NOT an easy road for me.  I am committed to making sure I do not do the same things to my daughter and grandchildren.  I will do everything I can to be a positive example to them. That will include my failures as well as my victories.

Michael J Fox once said: “Family is not an important thing, it’s everything”.  When we can work together, as a family, and teach each other the importance of health, dedication and hard work, we will all be a much stronger family and community as a whole!

 


Week 7. Great Week. Complete.

Happy Monday everyone!  As week 7 has come to a close, I have to say, it was a FANTASTIC Week for me!  I am now at 173 as my lowest weight for the week, and I am also now out of the 20% BF range and into the 19’s!  I feel like I am really in a good “groove” right now.  I am so much more confident with my eating plan and have been so much more successful at keeping my body fueled.  Since I am weight lifting 5 times a week, I still need to figure out how much I should be eating to allow for muscle growth , without gaining excess body fat.  This process has been a challenge for me, so if anyone has any tips or advice, I would be glad to hear them!

An update on the Change4Life Circuit training Challenge:  I have set the date for July 8th, and I have added the event to my HOME page under “Upcoming Events“.  I look forward to seeing you there!