Ok, yesterday was eggs with corned beef hash. Can't do that again, the hash has potatos in it so the leftover can went to the dogs.
Lunch was a small cob salad that didn't hold me over until I got home so I grabbed a couple beef skewers at Dominicks on the way home.
Dinner: Culvers where I had a Bunless Burger and 1 french fry. Should have resisted the one fry on principal alone but alas...it was good.
Today
Breakfast: 3 strips bacon and 2 scrambled eggs
Lunch: Delish steak I grilled this morning before leaving for work
Dinner: Steak/bacon chili been cooking in the crockpot all day....looking forward to that one.
Monday I worked out at the Fort and we did Isabel. I finished the fastest but I can't claim to have had the heaviest weight, nor the prescribed weight. Rob the Bruce did it with 50k and I finished with 40k.
Tuesday I went for another run on my "couch to 5k" program. This consisted of a 5 min. warm up walk, some stretches then a 5 min. run/3 min. walk/8 min. run/3 min. walk/5 min. run.
All in, according to walkjogrun.net I covered 2.31 miles.
Today is a rest day as I am working late. Will be at the Fort on Thursday and Friday at the 5:00 class.
Wednesday, September 30, 2009
Sept. 30
Posted by Heath at 3:34 PM 0 comments
Monday, September 28, 2009
Sept. 28th
Ok...not sure how it happened but the scale says I dropped a few more pounds. I am apparently at 25 lbs. lost since early June which would put it at roughly 15 lbs. lost since beginning the 60 day body challenge.
My clothes are fitting looser, I've run out of notches on my belt but I'm waiting to tailor my clothes as I intend to lose a good bit more. I've had a few comments from co-workers and clients alike that I look like I've lost weight so that's always rewarding.
Going to my first "non ramp up" crossfit tonight...hope I don't die.
Diet.
Yesterday:
Breakfast: 2 hard boiled eggs and orange juice
Lunch: 6 oz. filet mignon
Dinner: meatballs with tomato sauce and salad. (It was another temptation conquered as it was "Italian dinner night" at church. I was able to resist although I did notice another crossfitter eat some cake ahem ahem....not naming names.
Today:
Breakfast: 3 slices bacon and 2 scrambled eggs with orange juice
Lunch: roasted pork tenderloin
Dinner: will be baked pork chops in tomato sauce and sauteed veggies (wow, that's a lot of pig in one day....I imagine I should tone that one down a bit?)
I brought grapes and mixed nuts for a snack although I've really not been hungry between meals. Will probably eat some nuts on the way to crossfit.
Next blog I'll share a little about my experience in Canada.
Posted by Heath at 1:46 PM 1 comments
Saturday, September 26, 2009
Sept 26th
My apologies to all my facebook friends. This blog automatically posts there and I'm not sure how to select which ones should import and which ones shouldn't.
On my 60 day Body Challenge I think I'm doing relatively well other than a lack of workouts last week due to work schedule. I've lost 11 lbs. since beginning. The question I have (you crossfitters can help with this) , I have a handle on the allowable foods (at least I think I do), I just am not sure how much I should be eating. I'm going to explore DAILYPLATE.COM tonight and I think it will tell me calorie intake as well as nutritional values in my foods I'm eating. But I don't know how many calories I should be taking in nor do I know the nutritional guidelines...i.e. grams of protein, carbs, fiber etc. What's a good rule of thumb?
Today was:
Breakfast: a few pieces of smoked sausage and two scrambled eggs with orange juice (not from concentrate)
Lunch: Bacon burger without the bun and a small caesar salad
Dinner: (skipped the free pizza my sis in law bought as a thank you for helping her move) and went home and had about 10 oz. of smoked sausage with sauteed yellow bell pepper.
Hope I'm on track?!
Posted by Heath at 8:29 PM 2 comments
Friday, September 25, 2009
I DID IT!!!
So, I'm 21 lbs. lost now so I can give myself that new tattoo. I'll wait until I'm in Alabama in November so I can get the same guy to do it that did my first. Just have to keep it off until then but I believe that won't be a problem as I'm intending to continue getting in shape.
I've done surprisingly well at switching my diet to the "paleo diet" Basically, no grains, no sugar, no dairy, no legumes and no soy. That means I can have meat, vegetables, and some fruit as well as nuts. I like all of that and it gives me a good excuse to grab a steak for lunch. In the last two weeks, the only time I've really ever deviated was one night I had a meatball sandwich and last night I had two soft tacos. Otherwise I've been able to stay on track.
I have only been to crossfit once since I got back from Canada. I've finished my ramp up. I have set aside the money to pay for October at crossfit, I just had a really busy week at work after being on vacation, so the plan is to get at least three days a week at crossfit. My goal is, on the days I'm not at crossfit, to continue my "couch to 5k" training.
Today's workout for couch to 5k was to run for 20 minutes without walking. Gotta be honest, when I saw this workout a few weeks ago, I thought...."aint gonna happen". But guess what. I ran for 20 minutes without stopping to rest today. Pretty proud of myself. walkjogrun.net tells me that I ran 1.75 miles so I know that all you runners out there could smoke my time, but finishing without dying was an accomplishment.
Hopefully, after halloween, I can post my after pics and redeem myself for making your eyeballs bleed when you looked at the before pictures a few posts ago.
Posted by Heath at 4:20 PM 1 comments
Sunday, September 20, 2009
Last week in Canada--more weight loss
Went to Algonquin Provincial Park in Ontario, Canada all last week. Left Chicago Friday evening and were in the park by noon Saturday. We figured to have covered 60-70 miles over the week. Ok, crossfitters.....I think I got my rowing in this week as we were in the canoes from 9 am until about 4 pm every day. When we weren't rowing in the canoes we were hiking with our heavy packs and a canoe on our shoulders up and down the trails through very rough terrain.
The only unfortunate thing is that I couldn't control diet and there were a lot of grains on the trip. Once we left civilization I spent the next day and a half easing back into Paleo diet but am full swing in again.
I lost 4.6 lbs. on the trip and am looking forward to getting back in the swing of things at crossfit.
Pics to follow once I get my computer to cooperate.
Posted by Heath at 9:14 AM 0 comments
Friday, September 11, 2009
Remove all children from the room!
Posted by Heath at 2:37 PM 12 comments
Thursday, September 10, 2009
another day
I'm finding that eating right really requires planning ahead.
I had my 2 eggs and 2 sausage patties for breakfast
smoked grilled sausage, baked chicken leg, grilled chicken breast, baked fish filet and green beans for lunch (wow...looks like a lot when you write it down huh?)
dinner, didn't plan ahead and ran out of time with packing for the Canada trip so I had 2 burritos and a soft taco from taco bell.
Hmmmm.....that doesn't look so great huh. No workout today either as I've been packing for the trip. Will be hiking and canoeing all week so my goal is to lose 5 lbs. this week. Am packing beef jerky and mixed nuts for snacking during the day on the trip.
Posted by Heath at 10:32 PM 1 comments
Weigh Down
So, yesterday I think I stayed on track pretty well.
Breakfast--sausage and eggs
snack--grapes
lunch--small filet and spinach salad
snack--nuts/seeds
dinner--2 hamburger patties
At crossfit we worked on technique for pull-ups and handstand push-ups. Then we did 500m rowing warm up followed by three sets of:
200m run
12 kettle bell swings
6 body rows
Today on the scale I am down to 253 lbs. Grand total of 14 lbs. Only need 6 more before I can get that new tattoo!
Posted by Heath at 5:30 AM 1 comments
Tuesday, September 08, 2009
balance
Balance is hard for me...it's hard to balance everything. Family time, quality family time that is. Work, exercise, diet.
Today is a non-workout day for me. My ramp up session is tomorrow but I didn't really have time to run today. I worked until 6:00, came home and had dinner with the family around the table for some nice face to face time, now putting the kids in bed and it's already 8:30.
Then I'm gonna snuggle on the couch with Reese for a little bit of quality time with my wife. I'm not willing to give up family time, I can't afford to give up work time, so exercise time gets pushed to the side. I should have gone for a twenty minute run today for the last of my week 5 "couch to 5k" workouts but it aint gonna happen.
I also need to learn balance in my diet. Not sure if I'm eating too much or not enough. Any fellow crossfitters wanna fill me in?
I had two fried eggs and two small sausage patties for breakfast.
12 grapes for a snack
6 oz. filet mignon and a spinach salad for lunch
1/4 sandwich size ziploc of mixed nuts/seeds for a snack
(broke down and got a taco bell beef burrito cause I was hungry)
then for dinner had about 4-6 oz. roasted pork tenderloin and about 2 cups broccoli.
My only breakdown came late afternoon on the way home and I was hungry and couldn't seem to will myself to wait until I got home and grabbed a burrito.
I need enough protein to fuel the body change, but not too much to make it slow going, and not too little to make me prone to eat too much of the wrong things.
Guess I'll keep on working and spending time with my family, keep hitting crossfit at least 3 times a week and try to get in as many runs as I can while I keep tweaking the eating.
Posted by Heath at 6:29 PM 3 comments
Post Labor Day
Ok...first potential roadblock on my body transformation journey has come and gone. Labor Day and at least three parties that I can remember.
It all began with our 10th annual Harding Street block party. I was able to avoid grains completely eating my brat and burger without the bun and enjoying the spinach strawberry salad that I took. I did consume a bit of wheat with the few beers I had and I couldn't avoid sugar altogether as I had two brownies.
Sunday morning we had a breakfast party at our house which had plenty of protein only but I did give in and have some breakfast pie. Great eggs and sausage, but with cheese in a pie crust as well and I must admit I had a half of the cinnamon apple french toast that I made for the party.
Fast Forward to my parents house last evening and I did quite well avoiding the grains, didn't have any. Probably had too much protein though as I had a small pork chop, a burger patty and hot dog all bunless. Oops...I did have some corn on the cob, but only 1/4 of the cob and I did give in and have some peach cobbler with vanilla ice cream.
I forgot to weigh before breakfast, but after breakfast the scale says I gained 1.1 lbs. Back on track, had egg and sausage for breakfast and have already grilled my filet for lunch along with my spinach salad and packed nuts and grapes for snacks during the day. Charis will be roasting a pork tenderloin with veggies for dinner. I'm working late so probably won't get in a workout but back to Crossfit tomorrow.
Posted by Heath at 6:19 AM 0 comments
Monday, September 07, 2009
New adventure
So...any of you that read my "Manhood Plan" knows that I'm interested in making lasting changes in my life. That plan outlined ways that I want to be the father and husband I'm intended by God to be. It included spiritual, emotional, discipline, financial.....and physical. See, I want to be around for my great grandchildren. And, I would like to be active and able to have fun with them, maybe even still be able to play with them. One of the goals I have is...
-I will continue striving to maintain healthy diet and proper exercise in order to maintain my health and longevity allowing me to serve my family into my great grandchildren's generation.
Well...half-hearted attempts have been made to this end. I've eaten "ok" sporadically but not with any continuity. Recently I decided to follow the couch to 5k training program. Just today I completed run two of week 5 which consisted of an 8 minute run, 5 minute cool off walk followed by another 8 minute run. I was able to do this in a rather hilly (by hilly I mean uphill...both ways) and completed 1.65 miles. My next run is supposed to be 20 minutes running with no walking. Ouch...we'll see how that goes.
But, more importantly, I have recently been subjecting myself to a strangely satisfying torure called crossfit fire. I must get in shape and stay that way.
Before I joined crossfit I set a goal to lose 20 lbs. with the reward of a new tattoo. I lost 10 lbs. pretty quickly then hit a wall with my own efforts. I started at 267 lbs. and dropped to 257 over a month or more. I have been through one week of Cross Fit and dropped another 2 lbs. to leave me sitting at 255 lbs.
I have joined the cross fit Better Body Challenge. As soon as I'm able too I'll download my "before" picture so you can all get a good giggle. I'll be posting my progress along the way so you can keep up with it and send me some encouragement every now and then.
Posted by Heath at 9:37 PM 2 comments
Sunday, June 28, 2009
Nashty smells made good

Posted by Heath at 8:04 PM 1 comments
Friday, June 26, 2009
How Michael Jackson inspired me to talk to God

Posted by Heath at 8:21 PM 3 comments
Sunday, June 14, 2009
Ponderings on the Church and the Rock it was built upon
When Peter made his declaration that He belived Jesus was the Son of God...Jesus named him Peter (rock) and said "on this rock I will build my church"
Why Peter?
Dude did stupid stuff all the time. Said the wrong things, tried to stop Jesus from his destiny, messed up so bad on one occassion that Jesus called him Satan. Tried to kill a Roman Soldier....even messed that up and only cut his ear off. Denied Jesus three times the evening he was arrested. Messed up the walking on water thing. He is well known for always putting his foot in his mouth. Why would Jesus choose him?
Tonight at fusion church my friend Mark preached on the miracle of Jesus walking on water. He made a great point about that miracle. You see...I never really saw the point of that miracle...but Jesus never did, and never does, anything randomly or without purpose. Mark pointed out that Jesus sent the disciples on ahead of him and told him he would meet them in the town across the lake. Then in the middle of the lake, a huge storm came up...to the point that all 12 of the men in the boat were terrified and were sure they were going to sink. Add to this...they see a figure coming towards them walking on top of the water and they all thought it was a ghost.
You see...in the ancient world....water, specifically large bodies of it...created great fear among people. It was the great unknown...there were no scientific expedition submarines to explore the mysteries of the deep. They were a mystery...and a terrifying one at that. Tales of great sea monsters...like the leviathin in the book of Job were enough to keep even the bravest fisherman close to shore.
The interesting thing is...the point of the miracle...was to show these guys that Jesus had total dominion and authority over their greatest fears. That compared to Him...their fears were a literal walk in the park (or the pond as the case may be) He showed up literally walking on top of their fears.
Then, Peter says, "if it's really you, tell me to come join you"
Side note...I don't think Peter was very smart. I mean...if Jesus HAD been a flesh eating beast from the depths trying to trick them...and Peter said that...wouldn't the beast have just said "uh, Peter, get out of the boat"..I don't know..doesn't seem like the greatest truth gathering strategy to me.
Anyway...Jesus says get out of the boat.....and I'll be danged if Peter didn't do it. Got out of the boat to get into the thing that he was most scared of!!! I think that is why Jesus wanted to build his church on that rock. Cause it takes ACTION!!! Perhaps as a modern church...we should look back and take a lesson from Peter. Jesus wants action...doesn't want us sitting in the boat scared of what' s gonna happen...He wants us to get out there with him. I can relate to Peter....he was the only one of the 12 that was inspired to step it up and pursue greatness. But...just the way I do....He panicked and couldn't sustain.
Sure is encouraging that Jesus still wanted to establish His church on this rock.
The great ending to the story is that after Jesus' crucifixion...Peter and the disciples went back to what they knew....fishing. When Jesus rose from the tomb he went out to the shore. From the boat Peter immediately recognized Jesus (didn't need reassurance this time) and that sucker jumped off the boat just like Forest Gump when he saw Lieutenant Dan on the pier. He knew he could walk on water if he kept his eyes on Jesus.
Problem was he didn't walk on water. He sank.
He had the same inspired leap of faith....then he encountered the same "failure" as before. Only this time he didn't get back in the boat....he just swam to Jesus. He realized it didn't matter what his approach looked like, as long as he was moving towards Jesus. Maybe we need to swim thru resistance and perceived failure and remember that our goal is to move towards Jesus at all costs.
Sounds like the actions of a rock worth building a church on.
Posted by Heath at 7:08 PM 3 comments
Monday, April 27, 2009
Joshua Q's with no real A's
Just a few rapid fire questions from Chapter Two of the Book of Joshua. Random thoughts, let me know what you think the answers are for my questions and wonderings.
-Why did Joshua "secretly" send the spies. I mean...the very nature of a spy is secrecy, so why did he have to secretly send the spies who are suppossed to be secret anyhow? Who was he keeping the secret from? Was there spies amongst the Israelites? Just seems redundant....secretly sending spies.
-Verse 2 = maybe this is why he was trying to keep it a secret....turns out the spies weren't very good at secrecy
- Why had the prostitute already hidden the spies when the authorities came to the door? What made her feel compelled to hide them before the perception of danger?
- Verse 10 and 11 says they had heard of what God had done and they were in fear....this one will make sense in a moment
- Verse 12....She wanted a sure sign that she would be spared. Think the demand of a contract was just the nature of her business?
- Verse 14....If God had already promised to give them the land...what was the purpose of all the secrecy in the first place?
- Does the scarlet chord tied on the window seem slightly reminiscent of another moment folks were spared by something red on their door frame?
- Verse 22...Maybe it's because Easter is still so fresh on my mind...but do you think there is any significance to the fact that the spied hid for 3 nights in the woods before returning to their home?
- Verse 24...Remember verse 10 and 11? The people were scared because they had heard what God had done....why are they now taking credit?
What do you think...Got any answers to my random questions?
Posted by Heath at 8:20 PM 0 comments
Sunday, April 19, 2009
Oh The Plans of Men and Their Feet
Ever have really good ideas but don't run with them? Ever have really bad ideas and run too far with them? I think that LeBron James was absolutely accurate when on 60 minutes he said "You can't be afraid to fail, you have to take the next shot"
I also believe that often we spend too much time and energy trying to make something successful that was never meant to be succesful.
Joshua 1:3 is an oft quoted text. "I will give you every place where you set your foot" Sounds inspiring...gives us courage and a backbone to step out in faith and conquer the enemy....throw a rock at goliath, march around a city, face the giants etc.
Ever get that courage...step out...and get your butt handed to you and run back to God and holler "BUT YOU SAID YOU WOULD GIVE ME EVERY PLACE WHERE I SET MY FOOT!!"
Hmm....contextual reading sure is important. Verse 1-2 actually tell Josuah where to go...and verse 4 actually spells out the boundaries. "from the desert to Lebanon, and from the great river Euphrates, to the Great Sea on the West" God actually said....here is where you are to put your feet....and by the way...I will give you every place where you set your feet.
Our problem is, we often fail to listen to the guidelines, the instructions on where to place our feet. We run off, stomp the ground...do a magic dance, click our heels together and instruct those around us that it's gonna work cause it's where we planted our feet. Meanwhile...God is looking for someone who can hear his voice and understand where He wants you to plant your feet so he can give it to you.
We gotta slow down and listen sometimes and maybe failure won't be such a frequent visitor.
Whatcha think?
Posted by Heath at 9:00 PM 3 comments
Friday, February 20, 2009
A shooting in first grade!!!! Really???




TEACHER: "I understand, we are just worried that at this age, the boys especially...
Posted by Heath at 8:57 AM 8 comments
Saturday, January 24, 2009
What's in a Name

In my Men's Fraternity meeting this morning (highly recommended men's study that can be found here) we discussed Adam's shortcomings in the Fall in the Garden. In Genesis 3:16 Adam names his wife "Eve" Prior to this she was referred to as "woman" While Eve means mother of all the living, it is often synonomous with seductress, or temptress. She really gets the bad rap here. The reality is....in this account of the temptation by the serpent, there isn't much mention of Adam until it says that Eve gave the fruit to Adam "who was with her". Adam wasn't off "at work while she sat at home watching soap operas and twiddling her thumbs with idle time" He WAS RIGHT THERE THE WHOLE STINKIN' TIME!!The problem here is that Adam abdicated his responsibility to REJECT PASSIVITY, TAKE RESPONSIBILTIY, LEAD COURAGEOUSLY, AND EXPECT A HIGHER REWARD. He became the epitome of passivity and apparently stood by and watched his wife be seduced into something he knew was forbidden. You can almost here inside his thoughts...."Let's see what happens here...if she dies...I bet God will make me another one. If she doesn't, then I can taste it too" Sickening.
Now Eve becomes the "bad guy" thru the ages when it was actually Adam's fault for not stepping between them like a man and shielding his wife from this danger. So...while Adam did name Eve, meaning mother of all the living, he also allowed her reputation to be tarnished, therefore he gave her the name of temptress and seductress thru his passivity.
Dad's and husbands. What are you naming your children and spouses? Are you naming them insecure? Are you naming them inadequate? Are you naming them lazy or undeserving? Or are you naming them Graceful, Anointed, Righteous, Noble and Kind allowing them to be able to flourish in any environment, even a dry desert?
Posted by Heath at 11:35 AM 2 comments
Wednesday, January 07, 2009
The evidence of God's favor
We must learn to regard people less in light of what they do or omit to do, and more in the light of what they suffer - Dietrich Bonhoeffer
I heard Bonhoeffer quoted on the radio today and have not been able to verify the quote, but it was to the effect of We must learn to rightly relate to suffering....suffering is not a curse, it is the evidence of God's loving favor upon a life.
Doesn't make sense. Or does it....it is, as mentioned in my previous vampire post, that it is promised for those that follow Christ. I understand sacrifice...I understand that Christ sacrificed for us and that we are called to sacrifice all for him. I mean, heck, we even had an entire Youth Summer Camp dedicated to the theme SACRIFICE '90! But...it turns out that to obey is better than sacrifice. What gives?
Romans 1:5 says that obedience comes thru faith. Interesting that Paul discusses bringing people to OBEDIENCE. OBEDIENCE seems to always require SACRIFICE. Either of time, will, desires, posessions, etc. OBEDIENCE to the gospel is OBEDIENCE to lay it all down, to SACRIFICE your way for his way, your life for his. It requires the SACRIFICE of your life...you are to share in the suffering and death of Christ. Seems like Paul should be calling people to SACRIFICE. Didn't the rich young ruler have to SACRIFICE his stuff?
But Paul specifies OBEDIENCE. Didn't the Old Testament (I Sam 15:22) teach us that to OBEY is better than SACRIFICE?
The OBEDIENCE part is difficult. SACRIFICE feels easy because we can measure it. We are able to accomplish it, it is immediately apparent and we can often pat ourselves on the back for "suffering for Jesus".
True OBEDIENCE tells you what, when, where how and how much to share in Christ's SACRIFICE and that kind of OBEDIENCE takes a serious amount of FAITH.
SACRIFICE is never a substitute for OBEDIENCE, but when done by FAITH, thru OBEDIENCE it can become a very spirtual act of worship.
Posted by Heath at 8:18 PM 5 comments
Wednesday, December 31, 2008
Vampires!!!!



Posted by Heath at 8:47 AM 8 comments






