Smartphone Fit

closes at 2 so when there fresh brew is gone it’s Americano time…

lunch… two of tasty organic eggs scrambled with their wonderful pork sausage

First bite of the day… the last of my homemade sage ground pork with a little Cary’s sugar-free syrup

believe it or not… I’m leaving in my past… story later today at hi

Starting to wake up earlier to get on with my day…

WOW! Complete standing run… close to 5,000 steps.

hmmmmmm… still experiencing the mystery of drinking enough to stay hydrated but… weighing 5 lbs less water weight for the past 2 days which really screws up my body “re”composition stats…

I always do my best to try to be as accurate as I can be when I record my calories + macros but I know without a doubt 3 things… 1. The calories counts on labels aren’t 100% accurate. 2. I’ll do the best I can, and I try to measure what I’m eating before I enter it, but even if I do it’s still not a 100% 3. Every person’s body, and hormones metabolize food differently, and the combination of the food that is eaten together and what times greatly affect how food is metabolized… BOTTOMLINE… anyone who is telling you a blanket phrase like all you need to do to lose fat is “get into a calorie deficit” without also telling you that’s the target, but unless you’re following some metabolic verifiable process it’s like shooting at a 🎯 blindfolded.

and the other main event… California steamed artichokes with Kimmie’s tasty aioli

dinner… tonight’s main course… chicken

dinner… tonight’s main course… chicken… Ingredients… 2cups fresh lemon juice (from about 13 lemons)
1 cup extra-virgin olive oil, plus more for greasing… 1 Tbsp. red wine vinegar… ½ tsp. dried oregano… 1 garlic clove, finely chopped… Kosher salt and freshly ground black pepper… 2 2½-lb. chickens, their legs, thighs, and wings separated and breasts halved on the bone… ¼ cup coarsely chopped fresh parsley leaves

dinners taking awhile tonight because we’re steaming artichokes so put together a tasty little charcuterie board… normally I would have some of the crackers… but hyper-committed to my body “re”composition I stuck to some cheese and turkey sausage…

very late lunch… and I split this Cobb salad. WOW! loaded with great crumbled blue cheese, bacon, and chicken

coffee break from writing…

knows a thing or two about building muscles (the kid’s really strong with is why called her “Jersey Jen”) so I took her advice… got some whey protein to mainline after my strength training…

my usual… a couple cups of black coffee on the balcony

DAY 13- BODY RE-COMPOSITION

HIGHLIGHTS FROM YESTERDAY… keep losing water, not sure why, yes, the scale is dropping, but my fat isn’t… yet (that’s the magic word)

Today is DAY 13 of the next phase of a 365-day self-guided personal journey that I started on May 24, 2021. That day also was my 3rd DEXA scan with (Dr.H), Doctor for the show.

Today and every day that I’m in town, I’ll check in and share my body re-composition results using my 270, which is a medical-grade body composition device.

Then, in 7-day segments, Friday to Friday, I share what’s changed and insights and explanations for that week in a podcast, video, and blog post each Sunday with the previous week’s results.

Why am I using that device? Because a body re-composition journey is never linear. It’s always unpredictable… and when you can accurately see the percentage and LBS of water, muscle, and fat your body shows up with that day/week, you learn never to stress about what shows up.

WHAT IS BODY RE-COMPOSITION?

It means changing your body by building muscle and losing fat simultaneously. It’s not just about losing pounds on a scale but about getting healthier and more robust. Think of it like this: instead of just trying to weigh less, you’re trying to get fit and look better by ensuring your muscles grow while your fat decreases.

PROCESS

I get on the 270 each morning, and I share the results each day on my feed at . I also share what I’m thinking, eating, calories + macros, drinking, moving, exercising, and how I’m sleeping through this visual journal I’ve been using and sharing with anyone interested in observing what I’ve been doing for 13+ years.

not as good as it’s been… but still good

haven’t been to in 6 days… stopping that tomorrow morning

nailed my water…

calories + macros

my Birria quesadilla with a little quacamole, salsa, and sour cream

and I waiting for and to bring me my Birria quesadilla

lunch… 3 patty protein style… wrapped in lettuce with spread and grilled onions

breakfast- 4 ozs. homemade pork sage sausage made in my skillet with 3 tbsps of Cary’s sugar/free syrup

upping my fiber game… 2 tbsps 3 times a day for at least 21 grams of fiber a day…

black coffee time…

DAY 12 - BODY RE-COMPOSITION

Today is DAY 12 of the next phase of a 365-day self-guided personal journey that I started on May 24, 2021. That day also was my 3rd DEXA scan with (Dr.H), Doctor for the show.

Today and every day that I’m in town, I’ll check in and share my body re-composition results using my 270, which is a medical-grade body composition device.

Then, in 7-day segments, Friday to Friday, I share what’s changed and insights and explanations for that week in a podcast, video, and blog post each Sunday with the previous week’s results.

Why am I using that device? Because a body re-composition journey is never linear. It’s always unpredictable… and when you can accurately see the percentage and LBS of water, muscle, and fat your body shows up with that day/week, you learn never to stress about what shows up.

WHAT IS BODY RE-COMPOSITION?

It means changing your body by building muscle and losing fat simultaneously. It’s not just about losing pounds on a scale but about getting healthier and more robust. Think of it like this: instead of just trying to weigh less, you’re trying to get fit and look better by ensuring your muscles grow while your fat decreases.

PROCESS

I get on the 270 each morning, and I share the results each day on my feed at . I also share what I’m thinking, eating, calories + macros, drinking, moving, exercising, and how I’m sleeping through this visual journal I’ve been using and sharing with anyone interested in observing what I’ve been doing for 13+ years.

DAY 9 - BODY RE-COMPOSITION

Today is DAY 9 of the next phase of a 365-day self-guided personal journey that I started on May 24, 2021. That day also was my 3rd DEXA scan with (Dr.H), Doctor for the show.

Today and every day that I’m in town, I’ll check in and share my body re-composition results using my 270, which is a medical-grade body composition device.

Then, in 7-day segments, Friday to Friday, I share what’s changed and insights and explanations for that week in a podcast, video, and blog post each Sunday with the previous week’s results.

Why am I using that device? Because a body re-composition journey is never linear. It’s always unpredictable… and when you can accurately see the percentage and LBS of water, muscle, and fat your body shows up with that day/week, you learn never to stress about what shows up.

WHAT IS BODY RE-COMPOSITION?

It means changing your body by building muscle and losing fat simultaneously. It’s not just about losing pounds on a scale but about getting healthier and more robust. Think of it like this: instead of just trying to weigh less, you’re trying to get fit and look better by ensuring your muscles grow while your fat decreases.

PROCESS

I get on the 270 each morning, and I share the results each day on my feed at . I also share what I’m thinking, eating, calories + macros, drinking, moving, exercising, and how I’m sleeping through this visual journal I’ve been using and sharing with anyone interested in observing what I’ve been doing for 13+ years.