I have finally found it! The one secret that can let you quit eating well, exercising, and working on moving your body every single day so that you can stay stronger and healthier. And it is SO SIMPLE!
Decide that you don’t care if you change your mind, your body, your family, your friends, your community. Decide that it is just too hard and you don’t have the time. Simply choose easy. Just Quit.
What, that doesn’t sound good? Oh, I have an alternate for you.
Do what’s hard. Eat well. Move every single day. Live the way you should. Not for longevity, but for healthy, good longevity! Live long, but live WELL long!
Listen, you can change your life and the world. But there is no “one secret” or “simple trick to lose 50 pounds” or a magic pill. There is simply making the choice to be strong and healthy and better. To do not what’s easy, but what’s right!
The right answer is so very often the harder answer. That doesn’t make it wrong. It makes it worth it. It means to get there, you have to pay the man.
So get out there. PAY THE MAN.
And don’t you quit.
It won’t always be easy, but it will damn sure be worth it. And you never can tell who else will change because they were watching.
Pay the man. Change the world.
Yesterday was an eventful day…
While driving my daughter to a relative’s house, we had an interesting event happen. As we made a right turn, about 3 miles from our destination, I saw something in the road at the top of the hill. I immediately stopped when we saw it was a gopher tortoise. We stopped and made sure he made it across.
As I started to drive off, I noticed that the front driver side had the unmistakable sound and feel of a flat. I turned around and went to a gas station. It was VERY flat. It turns out that a plug I had in the tire long ago failed in the heat. I had her text that we may be a bit late and changed to my little spare. (Under 5 minutes, for the record. Not that it matters…just sayin’…)
We got her to her destination and I began looking for a tire shop. I ended up locating one not much out of the way and swung by. The tire was not fixable, they were closing in 2 hours, needed to buy a new one. $137. I asked if they offered a veteran’s discount, which I do not do often. He said, “You’re lucky I am even putting it on.”
There are lots of moving parts here, but here is some background on me. Spending unexpected money is always a source of anxiety. Huge, unbearable, gut-destroying anxiety. Almost unbearable. Growing up without much of it, it is the one thing that will immediately make me a mess. I react horribly. Stressed, I let it take my happy and turn it into a state of worry that controls everything for days. Even in this case, I felt the knots in my stomach that are a tell-tale sign that cortisol is being pumped for the stress reaction. But this time, I recognized it. I felt it and changed my course. I started examining the situation…
We drove for 2 hours on the interstate. This made me realize how lucky we were that it did not blow out doing 75 on a crowded interstate.
That tortoise…he had to have started his journey at such a specific time to put him in the road ahead of us. To give us the chance to help. My daughter, totally convinced we were heroes, was pretty happy to see him. She also mentioned that she was happy I didn’t yell about the tire or get stressed out. And I was glad as well. AND she was very impressed with my speed at changing it.
So I get to the tire shop and, as I said, he tells me, “You’re lucky I am even putting it on.”
In another life, I’d have gone to the mats with him and then drove home on the spare. The MArine would have come loose and we would have had quite the discussion. Yesterday, after having thought how lucky we were and refusing to let the one instant control my day, I answered simply, “You’re right. I really appreciate it. Very thankful you are open.” Don’t get me wrong…my immediate thought was to leave or have at it. But I chewed on that. Why? What good will come of it? I held it. I thought it out and changed MY reaction.
That’s the secret here. We can’t change the information. We can only change the way we react to the information. WE control that. And that is the only thing we control.
As we were talking, he mentions, “Yeah, we have so much work. I am 5 guys short. 1 fired ,3 emergencies, that made guys leave, and my son. He just had surgery on his collarbone after an awful wreck on a 4-wheeler. He buys and flips 4-wheelers for a living, just doesn’t normally FLIP 4-wheelers.”
We chatted about that a bit and he was more at ease. His son happened to have worn his gear to test ride the repairs that day. He got lucky, even if a 30-minute surgery turned into a 3-hour surgery that made him go looking for a doctor to find out if his son was ok. He obviously was glad to get it off his chest. All of it. But that’s just it.
We ALL carry demons. We all wrestle our own and are just trying to hang on to this blue marble many days. Him as well. On my way home, I began thinking about how lucky I was. How, long ago, he decided this was what he would do for a living. And during that decision, decided to be open later than most shops on Saturdays. Most shops would have been closed. All the rest, including the one I had the flat at, were closed.
All the way home I considered that. How lucky I am. How fortunate that flat tire was. How it gave us a chance to see the tortoise. How it gave me 5 extra minutes with my daughter. How it could have been catastrophic.
For the first time in my life, I didn’t let the stress win the day or dwell on it. For the first time, it was taken in stride and moved forward. I came home, ate a healthful meal instead of comfort food, and slept well.
I can honestly say, without even the slightest hint of dishonesty, that I was thankful for that flat tire. Not only for the time and the tortoise…but also because that tire is another step in helping me become the best version of myself. It helped me make it through a wrestling match where I’d have come out the other side much worse for the wear.
What I saw is the one thing that is the most important thing we can all look for.
Yesterday, through a tortoise, an unexpected bill, a guy wrestling his own demons, and a flat, I got the gift of progress. I got to win a round.
We cannot control the information. We cannot control the reaction from others. We can only control our own reaction.
We all wrestle our demons. Yesterday, I won.
FUNctional Friday happened on a Thursday this week. I have a great reason though. Tomorrow I have a date. My daughter and I are going out to eat and then to see Wonder Woman. We’re pretty excited.
After all, I was convinced when I was a kid that Wonder Woman was my girlfriend. Although, she looked more like….
That’s kind of the point of today’s post though…
There is nutrition. There is training. There is work. There are all of the tantamount pieces of Hunter Living. Part of mindful, purposeful living is prioritizing. So today, even after really getting after it yesterday, I got after it. I added some extra carbs to lunch and dinner and had a blast.
Listen, prioritizing your fitness and health is really important. Not only to you, but also to the people who really care about you. That said, they won’t give a damn how healthy you are if you if you never have time for them. Make time for yourself or completely lose yourself. Choose the former. I guarantee you that if you lose who you are, all of you will miss each other. That especially goes for you.So, here’s what today looked like!
Remember, we are out on this Earth with a set of resources available to us. The most important is our temple. Our vessel. Our BODY. It is our job to create the best version of it possible!
So, here’s what today looked like. And I’ll let you know about Wonder Woman.
3 eggs over easy on a bed of raw spinach and broccoli slaw
2 strips bacon
1/2 ounce of Kerry Gold Dubliner cheese
Black Rifle Coffee Company – Murdered Out
A few blackberries
Leftover Shepard’s pie from the Abel James cookbook
Snack 30 minutes prior to workout:
Spoonful of Wild Friends Protein+ Vanilla Peanut Butter
1 Cup Kombucha with 5G Creatine
Leftover Shepard’s pie from the Abel James cookbook
Handful of spinach
FUNctional Friday Workout:
Ring Pull Ups
One of the first questions people always ask when they see you are getting results (remember, I switched it up a while back and am working on getting my fitness back) is “What are you doing?” This means, “Tell me what to eat and do so that I can see these results”. For me, it is about simplicity and fun, and that is the truth. It can be for everyone, honestly. The most important things you can do every day are move your body for an hour and eat well.
Move your body can simply be walk for an hour a day. Break it up even.
Eat well means food. Forget stuff from a box. Eat real food. Things that will spoil.
I thought that once a week I would post my eating and workout. I know that these can be the 2 most common questions, so perhaps this will help someone to see what I am up to. If you need help with a meal plan, let me know.
I make sure that 1 meal every day includes raw fruit and/or veggies. Feed those gut bugs and keep them healthy!
Also, I know I said I would do some posting as well about progress. And I will. I am back below 270 for the first time in a long while. I am good with the number and slowly moving scale since I see awesome body composition changes and punched a new hole in my belt. Again, I will def show these later.
Wake up and drink 12 ounces of water. I leave it by the bed and do at least this much first thing every morning. If it was good enough for Bruce Lee, it is good enough for me. “Be like water.” ~Bruce Lee
Went for a 30-minute walk.
Breakfast: Black Rifle Coffee Company JB. Black.
1.5 cups egg whites scrambled with 1 cup of mixed berries, cinnamon to taste, and a cup of cauliflower rice. (I know, but trust me. You get some veggies in with zero impact to the flavor profile. My son asks for Chicken and cauliflower rice all the time).
Most mornings, before I leave, I will have some Apple Cider Vinegar or Kombucha, just to feed the bugs. If you are eating some good raw veggies, fruits, and fermented items, you do not need a probiotic. Just one man’s opinion.
Lunch: 8 ounces of chicken breast, a big handful of mixed greens, ½ a cucumber, 3 radishes, a TBS or so of crushed walnuts, squeeze of lime, Balsamic Vinegar, and Avocado oil. This lunch takes a while to eat, which is perfect to help digestion and being mindful of your satiety signals.
Dinner: Leftover Shepard’s Pie. Extra lean grass fed ground beef, 1 bag frozen mixed veggies, a handful of spinach, half an onion, 1C bone stock. The topping was made from purple heirloom potatoes and 4 TBS of Ghee. Garlic Powder and salt to taste.
Dessert: 2 squares of good dark chocolate and some almond butter (Ingredients: Almonds, salt).
I have really been enjoying my workouts and doing whatever I feel like. Tire drags or flips, carrying heavy weight logs around, throwing a heavy rock and lunging or jumping to it.
With that in mind…
3 sets of pullups to failure on gymnastic rings.
Then did a warm up of a short run followed by pushups and air squats. 2 rounds.
I went in planning a Tabata, but decided I wanted to throw some weight around. I grabbed a barbell (145#) and did a CrossFit Hero Workout called DT. This is:
I haven’t done a lot of CrossFit in a while, and this sucked. But in a really good way! I will mic one of these in every week. Because I obviously hate myself.
So there you have it. It can be really simple to get all of this done. So Far I have lost about 12 pounds or so and feel fantastic. I can say that it looks like more than that.
A friend of mine took to Facebook a while back to ask and interesting question:
“What is Quality of Life?”
The first thing you must do is look up a definition.
It was interesting to watch people try to come up with an answer to a question like that. Quality as measured in life really has no standard metric. Which means there is no real standard. I don’t want to get into why he asked or his situation, but I did want to post the answer that I provided.
I don’t want to get into why he asked or his situation, but I did want to post the answer that I provided. Why? Your guess is as good as mine. The one wonderful thing it did was highlight the fact that my life is pretty darn good, even in those times where it feels empty. I am a blessed man.
“In your humble opinion, what is Quality of Life?”
I have been thinking about this question since yesterday. Please bear with me for far too long a response…
In the Software Quality Assurance world, quality is testable. It is based on a set of requirements based on the needs of the business, the product owner, and the users. These requirements are built based on best practices and, more importantly, what would make the stakeholders happy.
Since the product in this instance is Life, we must define the requirements that can assure quality. Those requirements come from the stakeholder. In this case, that is the owner of the Life. That means that I can take my best shot at what someone else’s product should look like. However, the best and most effective set of requirements would come from the stakeholders themselves.
All that said, I guess the only Life I can create requirements for is my own. And that brought me to a weird place and some odd realizations.
As I was trying to define what my life requirements were, there were three main things that came to mind. Those were my girlfriend (Bones), my children, and the outdoors. There are some other things, but if you took those three from me, I would feel that my quality of life would be nonexistent. I am currently in an interesting place, since I am mostly away from the first two and the third is only available sometimes, it lead me to wonder what in my life this instant assured quality.
I never thought I would say this…but I am not sure. I basically am an active person. I meal prep weekly, I work out, I go to work and work hard at my job. I started writing a blog http://hunterliving.blog . But honestly, most of those things are filler to the other three listed before. Which leads to another interesting realization…
There are many things in our lives that bring us joy. Friends, my search team, my home, the quiet of country living. These things, for me, lead to a better quality of life. And quality can be measured by your own happiness, perhaps. But many of us just live our daily routines and find happiness in it. And, interestingly, trying to identify that for someone else is difficult, if not impossible.
So, what is quality of life? Well, it seems it would be based on the defined requirements given by that life’s stakeholder. And that would be the individual living the life. Which leads to two more very interesting realizations.
The first, my quality of life increases when “Bones” is there. She makes me feel happy and loved. My quality of life increases when my kids are around. They provide boundless love, joy, and energy. My quality of life increases when I am active. Fishing, hunting, the woods, the ocean, the sun all bring me a sense of calm and peace and serenity. And working out provides an outlet for my pain, sadness, and anger and increases my happiness and self-worth. It is a time when Captain American can Hulk some stuff. And it brings me calm.
The only other person’s I can identify is your Dad’s. There are two things for him as far as I can see: CrossFit and you.
That man has found strength and purpose in CrossFit. He loves it and it has loved him back, probably adding more quality time to his life in the process. He feels good about it, it makes him stronger and gives him goals.
You, my friend…if you had ever seen the two of you through my eyes, you would see that you increase his quality of life exponentially. The amount of love that comes through his words, smiles, jokes, and eyes when you two are around is something that, even now, brings goose bumps to me. You make his life better, and he yours. If half the world had half the happiness I see in the two of you, it would be a much better place.
So there you have it…the longest answer you will ever see that does nothing to answer. I am not sure what Quality of Life is, but I damn sure know it when I feel it.
Hope that helps.
So, that was my LONG definition of Quality of Life. I would encourage all of you to figure out what that is for you. How you feel with certain people or when doing certain activities, Be mindful of your place and the things in your life. Your food, your actions, your people. Live a life of purpose. Live your truth and your word.
Be present. Be authentic.
The Quality will follow.
When I was a child, I was scared of the dark. ANYTHING could happen in the dark, and none of it was good. My son is the same now. He knows that the only way to make the darkness go away is with light. For now, we combat that.
Try asking him if he thinks that it will help if we kill all the lights and shut his door, making it darker. Ask him if that will drive out the darkness that brings him so much fear.
I am not the answer to all of the world’s problems. But WE ARE the answer to all the world’s problems. We can all be night lights.
Darkness and hate can not be driven out with hate and darkness. It doesn’t work like that. It has never worked like that.
The only thing that cuts darkness…destroys it…is light.
You want to destroy darkness? Try light. Try being the change. Be a night light. The cool thing about a night light is that, yes, it helps with your own dark. But, almost by accident, it helps with other peoples’ dark as well. It does not choose where its beams will fall. They fall everywhere and cut the darkness, providing a brighter view to the world around it.
What we are seeing right now are people fighting hate with hate. Closing the door and making it darker, believing that this will help fight the darkness. Until the rest of us learn to love, really love, nothing will change. It will grow darker. You will stop caring if the sun rises.
Be a night light.
Me? I still look for the sunrise. I still notice the vibrant greens after the rain. I still smell the salt air or the pines on the breeze.
Yes, I am a man that will always do what is necessary. Sometimes those things are not pleasant for everyone. But that is not what is needed right now.
The problem right now is a lack of love, compassion, and light. The problem right now is that there are too many fighting hate with more hate. We are killing EACH OTHER. We are not the enemy, folks. We are humans. We are beings.
We are scared of the dark. Be a night light.
Unless we can find a way to accept each other and love each other just for being a human, we will not recover. We can’t.
We need a night light.
Sometimes you have to remember that simplification can bring the fun back. Especially the kind of fun that leaves you smiling and in a sweaty heap.
My Workout for Monday
Tire Flips A1
Tire Jump Throughs (Jump into and out of the tire = 1) A1
Press of any kind A2
Goblet squats A2
Lat Pull Downs A2
Face Pulls or standing cable rows A2
Start at 10 for A1, 20 for A2
9 for A1, 18 for A2
8 for A1, 16 for A2
All the way to 1 and 2
And I had FUN! It was at home, I beat on myself and sweated hard. No music. No mirrors. A storm outside the doors. And it was AWESOME.
I came across 3 big tires of varying size (see photos), a large wooden fence post (maybe a quarter of a telephone pole) , a Weider Machine, and a couple barbells. FREE. I was heading to the Y and then asked myself why. I didn’t have a good answer so I created a full-body circuit and had some fun. To be honest, it was the most fun I have had working out since I was last in a CrossFit gym or working out with a buddy back in IN. I plan to add a wheelbarrow, a rope or 2, a couple sets of Rings, and a couple sledgehammers. And maybe a bit more weight.
Here’s the thing that I think we forget…
You don’t NEED a gym. What you need is a dollop of discipline. Motivation gets you out the door, but discipline makes you return when you don’t feel like it. THOSE are the most important days. The days you go but don’t feel like going.
And when I say “going”…that’s to your spot. Is that the woods? Is that the living room or basement for a BeachBody program? Is it the gym for some Wendler 5/3/1 or something of your own design? Sprints in the backyard? CrossFit box or the WoD from CrossFit.com in your garage? A long walk in the woods stopping to lift a log, carry a rock, jump a creek, or climb a tree? Because whatever it is, it will become a sanctuary. A home. A place for you to put in the work. That’s it! It is one of the pillars we will discuss. One of the load bearing beams that keep your roof up.
You don’t have to follow a set plan or program. It can be this simple…
Eat real foods: Meat, veggies, fruit, some nuts.
Move daily and at high intensity a couple times a week
Suddenly you won’t be so sore. You will feel good when you move. Serotonin and Endorphins do their work and you notice that, as you are recovering, you are smiling! And you want that feeling again!
There is no right or wrong. There is simply looking at your life and figuring out where a workout fits. Looking at nutrition and understanding it. There is no cheat. There are simply foods that you choose to eat. Some have better effects on your body than others. So when you eat something because you are at a party, you know what that does and how you feel. You enjoy it and move on.
There are no such things as “cheat” foods. There is only food with varying degrees of nutrient density. Choosing nutrient dense food more often will lead to positive changes in your body!
Got an idea? Go put it in action and see how you feel. Day 1 you will feel tired. But feel beyond that. How do you feel overall?
Discipline and habit will always beat out motivation in the end. But motivation is what will get you there today. Motivation was when I found myself 6 years ago too out of shape to play with my children. Discipline helped me make sure I can continue running with them, picking them up, PLAYING!
More about food and fitness in the future. But for today I am just enjoying a body that feels like it did work yesterday. And it is a great feeling.
Want some help with what any of that looks like? Message me! I will be happy to help you with a way to eat or move that works for you.
My Dad and I always had a tough time. He was a damn good man that tried really hard, but never quite got me, although we did finally connect on a deeper level a month or two before he passed away. He was a tough man to please if you were his kid, a great hunting pal in my adult years, but a loyal friend to the people around him. I learned a lot of lessons from him. A love of the outdoors, the value of a hard day’s work, how to trust first until you had a reason not to. Some were about how to do things. Some were about how not to.
Dad had a lot of sayings, but there was one that stuck with me all these years.
“Son, if you’re going to do it…do the damn thing.”
Maybe at first blush, it doesn’t mean much when you read it. It may just look like a Dad telling his son to apply himself. Heck, maybe that’s even what he did mean. But to me, it has come to mean more.
Do the damn thing.
At one point, it became a battle cry in our gym. When things were about to get nasty with a particular workout, just before we started, I would say “Let’s DO THE DAMN THING!” It never failed to fire us up.
But there is another meaning there.
We all live this life doing what we must. Working a job, living a life, taking care of our families. Most of us also have a dream. Making the leap to follow that dream is spicy. It is terrifying and will launch you into a state of being uncomfortable. Of uncertainty. It is outside what you have built as your comfort zone. A scary, dark place.
But if you want it, if you truly believe you are moving to your life’s purpose, there is but one thing to do…
DO THE DAMN THING
Take a chance. Make that leap. Be a catalyst for change in your own life and in the world around you. It may be terrifying, but will it be more terrifying than leaving this world with that regret? That “What if” still in your soul?
You know what you want. You know the chance is there. You know it will be hard, as most things that are worthwhile are. You know your beliefs, your purpose, your life’s goals.
Mindfulness, purpose, fitness, health, a new career. You know your dreams and goals.
There is really only one thing left to do.
Do the damn thing.