How To

Weight Loss Challenge – Day 3 Of 39

Orange Theory Fitness


This is a documentation of day 3 of 39 (I update the morning after a day is complete)

Wednesday, May 3, 2017 – Day 3
2 hours of Aikido in the evening and burned 441 calories.   Super advanced stuff, spent most of the class confused.  Did more Jiwaza and jacked it all up.

I had 5 meals each in the 480 calorie range.
For the day I burned 3,173 calories.
I took in 2,427 calories.
The net deficit was 746 calories.
I slept 7:25 (used Sleep Works but Amira got in our bed at 1 am)
I drank 129 oz of water.
Bottom line – Today was a win but I was hungry at the end of the day.

Weight Loss Challenge – Day 2 Of 39

Orange Theory Fitness

This is a documentation of day 2 of 39 (I update the morning after a day is complete)


Tuesday, May 2, 2017 – Day 2
Got my PRP shot in the knees and then 2 hours later I did 2 hours of Aikido in the evening and burned 392 calories.   We started the class with stuff I can do but then quickly went into Koshi loads and taking the falls.  The loads means you’re literally supporting someones weight on your back – I got a big dude and it strained the crap out of my right knee.  I got wise after that and didn’t do anything that I considered high risk.  That’s a big thing for me – to back down when the risk is high.  It’s taken 3 years of my sensei’s contextualizing alternative thoughts.  Meaning, old Z would do something regardless of the risk because “I don’t want or need

Weight Loss Challenge – Day 1 of 39

Orange Theory Fitness

So here’s the deal:  I have a massive athletic career in my 50 year old body – from being an NCAA I swimmer to Iron distance triathlete to elite cyclist to Aikido student, heck I even did Crossfit for a year.  I know all about performance, how to get it out of my body and the bodies of the people who have trusted me to get it out of theirs in a coaching scenario.  But at this moment in time at age 50 and being 100% committed to Aikido and progressing to Black Belt (and beyond) I found myself in a weird place.  I was fit for Aikido but not “fit” by my own standard.  So I decided to give OTF a try.  I knew very little about it but 2 things I knew were that it’s been the #1 fitness franchise for 4 years and never had a studio close down.  So I signed up and have

4 Steps that define “…think about it…”

You hear people (usually leaders) say “…think about it…”  What EXACTLY does that mean?  Over time I’ve come to learn there are a few things that phrase means to me.

  • Give myself a minute (literally 60 seconds or less) in a place without distraction (often times driving or drinking my morning Spark).  The key is to not be doing something but be just ending something.
  • Asking myself these 4 questions about the thing that I read, heard or saw:
  • How does this apply to me?
  • Am I guilty of not doing this thought?
  • Do I do this thought?
  • How am I going to make a change (if necessary).

You can see it’s a very selfish process but then again that’s why it’s called SELF growth!

15 Things That Emotionally Strong People Don’t Do

Kim sent me this article and in reading it I realized (at the age of 47) that my Emotional Intelligence is very high. There’s nothing like figuring yourself out, except for maybe having your hot wife helping you figure yourself out. Over and out (but read the article…

15 Things That Emotionally Strong People Don’t Do

There is a particular aspect of mental strength that is the deciding factor of whether or not you will have a good life. There are many levels to mental strength and all are needed to be successful and happy. The one particular area of mental strength that has the greatest impact is that of emotional strength. (Read the rest)