Day 31: Unintended (yet needed) rest

Long day at work and I crashed early. No cardio, but I did get a short lift in before bed.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

167lbs. 1680 0:00:00 0 none body (9, 9, 8) ~6:30 min

Day 30: I'm back bitches

Not only did I get 30 minutes of cardio and some lifting in tonight, but it felt good. I'm nearly 100% and really enjoyed myself running. My weight has taken a bit of a nosedive and so has my strength on the bench press, but I think I can get back there with good diet and consistent work.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

169lbs. 1420 0:30:00 350 175lbs. (8, 7, 4) none ~6:30 min

Day 29: Getting back, a little cardio

I finally got back on the horse tonight. I jogged on my newly healed ankle and then did the elliptical machine for 20 minutes at the gym to punish my still-healing lungs. No lifting. I don't feel up to that yet. Tomorrow I think.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

172lbs. 1560 0:25:00 300 none none ~6:30 min

Day 28: Cold hiking

I tried to get out and move a little today. I went for a short hike at dusk and took some pictures. Amazing how hard something casual like that can be when you're sick. Oh well.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 1800 0:00:00 0 none none ~6:30 min

Day 27: Blech!

I think I'm finally over the worst of it. Still spent most of the day in bed though.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 1900 0:00:00 0 none none ~6:30 min

Day 26: Well la di frickin' DA

4th day sick. No exercise.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 1900 0:00:00 0 none none ~6:30 min

Day 25: Jesus Sh*%&#

OK. This is officially bullshit. Sick for the 3rd day in a row. No exercise, not eating terribly well. Basically...miserable.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 2100 0:00:00 0 none none ~6:30 min

Day 24: Still sick.

Well, this week isn't going well. I've got a fever at night and nasty cough. Called in sick again. No exercise.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 2200 0:00:00 0 none none ~6:30 min

Day 23: Definitely sick

I spent most of the day in bed today (called in sick). Ate too much. No exercise. : /

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 2500 0:00:00 0 none none ~6:30 min

Day 22: Not feeling well

I crashed out about 8pm tonight without lifting or cardio and I think I'm getting sick. For consistency sake, here's today's shot and photo.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 1500 0:00:00 0 none none ~6:30 min

Day 21: Lazy Sunday

I did get a very short (and fairly weak) bench press in today, but no cardio. But...on a positive note, I did get outside in the sunshine and walk around some on my semi-gimped ankle.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 1560 0:00:00 0 175lbs (10, 7, 5) ech! none ~6:30 min

Day 20: More cardio

I don't know about you, but for me, music makes all the difference in a cardio workout. It doesn't seem to be so important for lifting because it's slower and doesn't hurt as much (at least the way I do it), but music can always help me get that extra 10% effort even when I don't think I've got it in me. I had a good day today with so me oly-lifting in the morning, some pull-downs and dead lifts in the evening with 20 minutes of cardio. Feels good.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 1280 0:20:00 350 none 180lbs (8 reps) ~6:30 min

Day 19: Back on track

I did like I promised and got my ass back in the cardio routine tonight. I had a pretty good lift at the gym and though I couldn't really run, I got on one of those elliptical machines and cranked for 20 minutes. I'm excited! My eyes are doing really well and I starting to forget that I used to have glasses giving me fits during exercise and fogging up on me all the time. If you could see my face, it would show a smile.

Weight: Calories consumed: Aerobic time logged: Calories burned: Bench Press: Pull-ups: Mile time:

175lbs. 1350 0:25:00 333 175lbs (10, 10, 5) none ~6:30 min

Day 18: Snatch

I don't want my posts to frequently turn into something just document my experience trying out Olympic weight lifting, but that's the sum of what I did today. I learned how to post a bar racked with small weights over my head in one motion.

The good news is that I'm still making real improvement with my ankle and even though I've had to adjust my expectations (I'm young! I should be healed!) I'm now seriously thinking that by the end of the month, I'll be doing some jogging again. Until then, when I make it happen, I'll get on the bike and burn some calories.

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

175lbs. 1800 0:00:00 none none ~6:30 min

Day 17: Rest

Didn't do much exercise today. Busy at work etc. I did manage the calories well though.

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

175lbs. 1380 0:00:00 none none ~6:30 min

Day 16: A step forward

As you'll probably be able to tell from the red marks on my collar bone, I did some Oly-lifting today. Cleans, squats, etc. I also PR'd on my pull-ups with 3 sets of 9. It was a good day :) I still didn't get much cardio done, but the lifting got the heart rate up some. I know. I know. I'm slacking on the cardio. I want to say that there are only so many hours in the day (and this is true), but when the motivation is there, so is the time. I'll work harder and I hope you'll be inspired to do the same.

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

175lbs. 1490 0:00:00 none body (9, 9, 9) ! ~6:30 min

Day 15: Biking in the snow

It's not actually snowing, but there's plenty of snow on the ground and with the freezing air fueling my lungs, I burned 'em pretty good. My lifts stagnated a little today and they may continue to do so for the duration because I'm not getting enough calories to really add muscle. That's ok. Adding muscle and losing fat is usually a little unrealistic unless the progress is very gradual. I'll be plenty happy if I can maintain strength and get lean. Here's today's shot and stats:

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

175lbs. 1420 0:20:00 175lbs (10, 9, 6) none ~6:30 min

I need to get this ankle healed to I can update my mile time!

Day 14: Cardio solutions

I tried a short bit of jogging this morning, but that wasn't working so I hobbled my way to the gym and found that, it still being January, I couldn't get on any of those elliptical machines I wanted to try out. Anyway, I ended up sitting on a stationary bike and found it a totally painless and effective way to get my heartrate up. This is the solution I'll stick with until my ankle's good enough to run on. So, back to the gym in the morning for about 30 mintues on the bike and hopefull back again in the evening (I've got some catching up to do) for another 30 minutes.

I'm going to aim for burning 1000 calories per day with a rest day every 3-4 days from now on. Here's today's shot and stats. Pull-ups stayed the same : /

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

175lbs. 2740 0:25:00 none body (9, 9, 7) ~6:30 min

Day 13: Limp jogging? Not yet.

Well, I'm happy about my eyes, but ankle is not recovering the way I want. I spent most of the night with the R.I.C.E. method and some moderate lifting. Tomorrow I'm going to hit the gym and try out an elliptical machine to see if that will provide a less painful substitute for jogging next week. Wish me luck!

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

173lbs. 1530 0:00:00 175lbs (10, 10, 9) none ~6:30 min

Day 12: New eyes

This isn't really exercise related, but I thought I'd share my experience with LASIK eye surgery today. My previous prescription was -3.00 in both eyes and after having both eyes done, I slept for about 12 hours (like the docs said I should...it's supposed to speed healing). As of now, only 15 hours after the procedure, my vision looks as good as it did with prescription contacts before.

Anyway, as for the "better body," I don't think there's any progress to show, but for consistency sake, I did the picture and stats. As a bonus, there's a Youtube vid of the procedure (not my eye though :).

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

176lbs. 2000 0:00:00 non none ~6:30 min

Day 11: Rest Day

You might be saying, "Rest from what?" I haven't gotten back on my feet to do the running I'd hoped yet. Ankle still isn't 100%, but I took the day off lifting too. We had some snow here and so I mostly vegged out, did a little work, and slept :) I did stick to my diet though. Here's today's shot and stats:

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

176lbs. 2100 0:00:00 none none ~6:30 min

Day 10: Pull-ups, Youtube vid, and some sore legs.

I'm definitely feeling pain (in a good way) from yesterdays squats, cleans, and presses.

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

173lbs. 1240 0:00:00 none body weight (9, 9, 8) ~6:30 min

Day 9: Lifting some real weights

It never hurts to find new and interesting ways to burn calories. Aside from everyone's favorite "exercise" (I hope none of us really think of that as work), you can take up a new game, or just put a new twist on your current routine. This is doubly helpful because it stresses your body in a new way and because it avoids the burnout of too much routine.

Today I tried some "olympic-style" weight lifting. I'm not sold on the value of this sort of exercise from a strength and conditioning perpective yet. It's seems a little tough on the joints, but with some instruction and/or supervision I'm willing to give it a shot. Did I mention that it's a blast? Getting strong enough to actually *press* 200lbs overhead isn't easy. With a little technique and practice though, it's a piece of cake for someone my size to do the Rocky Balboa move (love that movie :) and throw up some big weight.

Anyway, I'm not subbing this for regular strengh conditioning, but I'll do it so long I believe it's safe and fun. I also *slightly* improved my bench performance today.

Weight: Calories consumed: Aerobic time logged: Bench Press: Pull-ups: Mile time:

174lbs. 1700 0:00:00 175lbs (10, 9, 4) none ~6:30 min

Day 8: Getting better

The diet went well today and the ankle gets better every day. I can't wait to get back out on the road and do some running!

Here's today's shot and stats:

Weight: Calories consumed: Aerobic time logged: Bench Press: Max Pull-ups: Mile time:

176lbs. 1630 0:00:00 none 12 reps ~6:30 min

Day 7: A lift, but no run : /

I got the diet back under control today and did my chest and shoulders routine. I'm really looking forward to some cardio, but the ankle isn't ready yet (though it's much improved). I expect to back hitting the pavement by the end of the week.

Weight: Calories consumed: Aerobic time logged: Bench Press: Max Pull-ups: Mile time:

175lbs. 1740 0:00:00 175lbs (9, 8, and 5 reps) 13 ~6:30 min

Day 6: Hobblin'

The good news is that I have plenty of time to take care of my ankle this weekend. I'm hanging with my folks and they always take good care of me. The bad news is that "taking care of me" often means filling my belly so full I can't move. How do you say no to Mom? I tried :-)

So my calories went a little overboard and I didn't get any exercise. I'm going to have some catching up to do.

Here's today's shot and stats:

Weight: Calories consumed: Aerobic time logged: Bench Press: Max Pull-ups: Mile time:

175lbs. 2800 0:00:00 0 0 ~6:30 min

Note: The 6:30 mile time is my estimate of what I can do right now. Until I actually get around to doing a new mile time, it'll stay.

Day 5: The Path to Recovery

Today I watched my ankle grow in size by about 50%. The pain is reduced, but I'm continuing the R.I.C.E. treatment and will definitely be off it for a week or so.

I didn't find (or really look for : -) a way to do cardio today. I did my usual chest and shoulders weight training routine. That went well. I moved up to doing sets with 175lbs, but I'm probably a few weeks from moving beyond that.

The diet continues as planned. Here's my wisdom, to that end, today:

If you can stay disciplined in the grocery store, you'll stay disciplined with you diet. Sure, there are still a thousand ways to blow it and damage your progress, but you can stem your temptations by buying a nice variety of products that make grazing convenient and easy. I buy a lot of the following:

Balance bars. These aren't cheap (unless you use eBay or find them at a discount store which I always do), but they are an excellent source of delicious protein and at about 200 calories a piece, they make eating small meals regularly a breeze.

6 to a package crackers. I'm talking about the Keebler/Nabisco variety or similar stuff. If you get sick of sweet stuff, these are a 200 calorie salty alternative and an excellent value.

Budget Gourmet frozen dinners. You're probably picking up on my cheap eating streak. It was derived from necessity, but even though I'm no forced to eat cheaply anymore, I still like the convenience and yes the taste of these. Lasagna Alfredo is my fav.

Frozen burritos. If you're thinking this doesn't sound very nutritious, remember my philosophy on restrictive diets. I love these things and they are EASY to prepare. They're also about 200 calories and cheap.

Baby carrots. These are kind of sweet and a really good palate cleanser. I often eat these late at night when I'm hungry, but don't want to consume many calories. They're almost calorie neutral.

So, I keep my home stocked with this sort of stuff and spice it up once in while with soups, stir-fry noodles, apples, potatoes, melons, and popcorn (about 300 calories in a whole bag) so that I don't get sick of any one thing. I try never to go to the store hungry (or let myself get hungry during the day) and say no to all the stuff that is short-term pleasing, but long-term damaging.

OK, enough diet talk. Here's today's shot and stats:

Weight: Calories consumed: Aerobic time logged: Bench Press: Max Pull-ups: Mile time:

175lbs. 1935 0:00:00 175lbs (10, 8, and 5 reps) 3 x body x 9 reps ~6:30 min

Day 4: Stupid...Painful

When I woke up this morning, I felt so good that I wanted to write a post about the importance of sleep. That's going to have wait. My status has been damaged due to a few too many neurons misfiring.

On my routine morning jog, I tried to create a path (from some railroad tracks to a bike path) where there was none involving a moderate (6ft.) drop off. I thought it would be no problem, but when I landed on the path below I injured my ankle. This put me more or less out of commission for the morning and most of the day. I intend to take about a week off from running, so I'm going to have to get creative about ways to get my heart rate up if I'm going to reach my goals.

What's the real lesson? Injuries can SERIOUSLY derail your fitness goals. While I'm probably going to recover in about a week, I consider myself lucky I'm not out for months (*fingers crossed* let's hope so). Be smarter and more careful than me if you're running, especially early in the morning or late in the evening when it's dark.

Let's end on a more positive note today. My pull-up sets went well. I kept my diet under control. I'm taking care of my injury best I can (remember R.I.C.E - rest, ice, compression, elevation). I'm still motivated. Are you?

Today's shot and stats:

Weight: Calories consumed: Aerobic time logged: Bench Press: Max Pull-ups: Mile time:

178lbs. 1580 0:19:00 225lbs 3 x body x 9 reps ~6:30 min

Day 3: Maximizing effort

In my first post, I outlined how eating small amounts at short, regular intervals boosts your average metabolism when compared with eating the same number of calories, but in larger portions and at longer invervals. Some people refer to this as "grazing" and it's an apt term.

In this post I want to stress that your workouts don't have to be hard, or long, to be effective. This is all about burning calories (in the short term). I'm not yet in good enough shape where I can run 30-40 non-stop minutes everyday without burning out mentally and physically. It's too hard. As a stop gap, I've split my aerobic workouts up. I run about 15-20 minutes in the morning (is it even possible to run less than this once you get out of bed and on the road?) and another 15-20 minutes in the evening (usually after a short lift when I'm pumped up and feeling good). The total calories burned are the same, but it's much easier for me to manage physically and mentally. Not only that, but if my routine continues this way, missing a workout won't be as damaging to my progress.

I think one of my biggest weaknesses (and I know many of you share it) is eating just before sleeping. Your body is finely tuned to make efficient use of extra calories while you sleep. Again, don't consume a lot of calories before bedtime.

Sometimes it's hard to go to bed on an empty stomach. I know. It's about 9pm now. I'll go to sleep in a couple hours, but I'm eating pickles. Some people hate pickles. Fine, eat carrots. Eat any vegetable that is largely cellulose (fiber) and water. This is very filling, but almost calorically neutral considering your body works fairly hard to break down veggies. Another trick is to drink water (a tall glass) when you feel hungry. It won't cure cravings, but if you're really hungry and not just suffering from a change of habit, definitely eat a small meal (200 cal if you're my size). The hunger will be gone. Guaranteed.

Finally (and this keeps me going), it won't always be this hard. Changing habits is the hardest part of dieting. Eating late at night is a habit. Eating large meals is a habit. Following salty, fatty stuff with piles of sugar (usually in beverage form) is a particularly vicious habit. Changing these habits might trigger very real, very compelling chemical responses in your brain and they may even feel like true hunger, but most of the time, they're not. You can get used to this, and life's better when you do. You'll like the way you look and you'll like the way you feel. You may (likely) be able to sleep better and get by on fewer hours. How do I know? I've done it before and it works.

Today's shot and stats (my bench went up 10lbs!):

Weight: Calories consumed: Aerobic time logged: Bench Press: Max Pull-ups: Mile time:

178lbs. 1905 ~0:35:00 3 x 165lb x 10 and 225lbs x 1 3 x body x 10 reps ~6:30 min

Calories look a little better too eh?

Day 2: Morning run...nice and easy

Like most people, I've always found exercising in the morning difficult. The fat-burning benefits of doing cardio on an empty stomach in the morning have been well-documented. If you're trying to get lean, this can really give you a boost. Here's what I do in the morning to get myself out of bed and onto the pavement for a morning jog:

1. When my alarm goes off, I take a deep breath and begin slowly stretching while still in bed. I'll do about 5 minutes of stretching on my back before I finally sit up and stretch out the hamstrings. Doing all this before I even get out of bed to turn the lights on seems to make the transition a little easier.


2. Next I get out of bed and immediately get dressed for my workout. I move slowly, but never stop moving. I have everything laid out the night before so I can't get sidetracked and talk myself back into bed for a precious hour of sleep.


3. Last, I step out the door, turn on the mp3, and start jogging.

By far the hardest step is number 2. Once you are out the door, all the hard work is really over. You're committed and even if you cut your workout short, you'll get great benefits from simply getting your heart rate and metabolism up to start your day.

You should be waking up hungry. Last night I started to get hungry about 11pm, but instead of eating a normal meal, I ate something filling with very few calories (frozen veggies do well for a quick fix), drank a big glass of water and hit the sack. You can suppress hunger with fluids to a certain degree too.

Exercise suppresses your appetite (temporarily). I woke up hungry, but didn't eat for almost an hour after my workout. I drank fluids again first. Water and sugar are the two major elements your body craves after a workout. I'm a bit of a diet soda fiend. It's a weakness, but it does a great job of suppressing sugar cravings when I don't want to indulge them with the real thing. I should mention that if you're going to slam sodas directly after your morning workout on an empty stomach, you're asking for pain. Do yourself a favor and drink a big glass of water or watered-down InsertFavoriteBeverage and see if you still want the [fake] sugar.

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Later today I confronted a different challenge that derails a lot of people: eating out. On my diet plan it's not too difficult. I ate at a Mexican place for lunch. There's lots of "bad stuff" on the menu, but the trick is just choosing something small. I ate a single taco, probably about 500 calories. This breaks the "at most 400 calories every 2 hours" rule, but not by much. Two hours later, and I'm back to normal.

An extra 100 or 200 calories won't break you. Even an extra 1000 calories won't break you unless you let it. It's a bit like an alcoholic falling off the wagon, except alcoholics can't just get a little exercise to correct their errors. Eating out doesn't have be a choice between awkwardness and disaster. Just keep your order small.

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Here's today's shot:

Weight: Calories consumed: Aerobic time logged: Bench Press: Max Pull-ups: Mile time:

176lbs. 1320 0:36:40 3 x 165lb x 10 3 x body x 10 reps ~6:30 min

A note on the calories: I'm not really eating enough. The only explanation for this is that I've been eating so much that I still have a lot of food in the gut, and my appetite hasn't really caught up. It will. I expect to consume 1800-2000 calories per day once things even out.

See you tomorrow (bright and early :-)

Day 1: A slow start

I got myself moving after noon today. Not a personal best, but it did keep my diet for breakfast under control [j/k].

I've done this sort of thing (dieting, exercise, goals) many times before. When I was younger and competed athletically, it was a necessity. Now it's mostly vanity driven, but I have to admit, I feel better and enjoy life more when I'm in shape.

I never let myself totally go, but I care enough about the way I look that it starts to bother me when I look like this (shot today):


I know it's not all that bad, but it's a long way from here (shot July 2005):


So, my goal is to look like this again by July 2007. I actually think I can do better. Losing the fat will be harder because I think I'll have to pace it at about 2-3lbs lost/month. The upside is, I'm starting off with a lot more muscle mass than I did before (which means my caloric maintenance will be higher). With each post, I'm going to give some strength and body composition stats. They will appear in a box like the one below for today.

Weight: Calories consumed: Aerobic time logged: Bench Press: Max Pull-ups: Mile time:

180lbs. 510 0:24:30 215lbs. 13 reps ~6:30 min

In addition to getting leaner and looking better, I'm setting some hard performance goals for myself too. Here's where I want to be numerically by July 2007

Weight: Calories consumed: Aerobic time logged: Bench Press: Max Pull-ups: Mile time:

Don't care N/A 1:00:00 250lbs. 20 reps 5:30 min

In the past I've been able to reach a 5:30 mile time and bench 250lbs, but never at the same time (not even close). I've never been able to do 20 repetitions of pull-ups, but I think with the fat coming off, this should be an achievable challenge.

How am I going to do this?

I've studied nutrition and been a guinea pig for many diets and exercise regimens. In general, I have an easier time making big changes in my body composition than most people. I can get stronger (and fatter) very quickly. Getting lean is more of a challenge, but more rewarding too. There have been times where I've loved running, but I'm a bit out of condition (cardio) to really enjoy it right now. I thing it will take a few months before I'll look forward to a run on a sunny day. That's background, but none of that describes how I'm going to reach my goals. Here's how:

Nutrition:

This is the hard part (in my opinion.) The typical low-carb stuff is effective, but nearly impossible to stick with. If you hate exercise and want only to lose weight, you could give it a try, but I'd suggest that my way is easier.

I keep it pretty simple. I eat just about anything I want with 2 limitations:

-I never go more than 2 hours without eating unless there is a workout replacing a meal
-I never consume more than 400 calories (usually closer to 200) in any 2 hour period

How did I come up with this? The short answer is trial and error.

I believe that any diet which restricts the kinds of foods you can eat destines you for failure. Everyone has to indulge now and then, but [clique coming...] moderation is the key. I also believe that hunger leads us to poorer nutritional choices. Eating a small meal every two hours should satisfy any appetite. It's a strange thing to get used to, but you may never feel deep hunger the same way again. Finally, when your body's blood sugar remains even throughout the day (this is largely regulated by how often you eat, not just what you eat) you'll feel better and burn more total calories without doing a thing.

So, Nutrition is fairly simple and easy to follow. What about...

Exercise:

This part can be hard at first, but should be easy and a joy after a few months. I'm going to work towards 1 hour of aerobic activity per day, but they key is burning calories, so some days might be more intense and short, others more casual and long. It'll largely depend on my mood, but I'm always shooting for about 1000 calories per hour on the more intense days. I'll mostly be running, or on the elliptical machines on days when my knees can't take the pounding.

In addition to the aerobic, I'm going to continue a very minimal weight training routine. Essentially, I alternate with chest and shoulder on odd days, and back and bicep on even days. I only do two exercises a day, so my workout is done in about 20-30 minutes. Sometimes I skip the secondary workout (shoulder or bicep) and only do the bench press or pull-ups.

Why make this stuff public?

Well, it's more or less anonymous, so even though a clever person could probably figure out my identity, what's the point? The purpose is to provide a real-life example of a physical improvement system that works. It's free, but it's not easy. Nothing that works is.

Are you trying to sell anything?

Uhhh....no.

Why only 6 months? Why not forever?

The truth is, most people don't last with any regimen longer than about a month. I think this is a pretty easy regimen to follow (especially the nutritional part) and if anyone makes it to 6 months, they're likely to develop better habits that last much longer.

Here we go! 6 Months To A [Much] Better Body!