I equate staying healthy and maintaining a healthy physique to a landscape or lawn that is given great care. It takes some work, focus, sacrifice and a lot of attention. Your lifestyle has to revolve around taking care of yourself physically. We are all envious of the neighbor who is constantly mowing, clipping and grooming their lawn. The yard looks like a football field without the lines while the trees and shrubs look like something out of “Better Homes and Garden”. Not to say that I am a “Master Gardener” (my neighbors will tell you I’m far from it) but I do know this kind of beauty and elegance doesn’t just happen without proper watering and fertilizing. Our bodies kind of work the same way. Take a week or two off from taking care of that lawn and chaos begins to set in the shape of weeds and wild grass.

I have maintained my weight pretty well since I dropped 45 pounds earlier this year, but it’s taken work and being consistent in my eating habits and overall lifestyle.  When you commit to staying healthy everything else kinds of falls in line.  My extreme fitness program with Russ O’Connell is in a two month hiatus, but I still get up every morning for a 5:30 am weightlifting workout. I usually bike before work or I sometimes ride my bike to work (about 8 miles each way) to get in my cardio exercise.  I try to stay away from fat or starchy foods during the week( I save my really crazy eating for the weekends) and I try to get rest. Try is the operative word here, because I sometimes succumb to temptation when co-workers bring in baked goods, like brownies or pies and getting good sleep will always be a challenge for me. I am a second shift worker so I usually don’t get to bed before midnight so 4 and a half hours of sleep is usually the max. I try to listen to my body, if I’m too tired I will miss a workout to allow my body its proper rest.

It is a challenge juggling those three components; rest, exercise and good eating habits in lives that demand so much of us. Since I’ve become committed to better fitness, guilt has been one of my prime motivators in staying on course. I feel guilty if my diet gets out of wack and I am consuming foods that aren’t good for me. I actually become a little depressed if I miss any extended period of time from the gym–more than three days. And my body just eventually breaks down if I am not getting proper rest. Every day demands we stay on top of our body’s needs much like that neighbor who takes care of that beautiful lawn.

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This morning the “Today Show” did a segment on this plus sized model who is displayed in Glamour Magazine fully nude, but tastefully covered.  The controversy surrounding the story is not the fact that she was exposed, but that she is showing a little extra in stomach area…not the usual 0 percent body fat that your average magazine model would be carrying.  Matt Lauer and the magazine’s editor made the good point that the plus sized model is representative of most American women, a size 12-14 with a little extra fat in the midsection and thighs.

I agree that there is an obsession in this country for women to be like the runway model or the magazine covergirl at the risk of being unhealthy.  The Glamour magazine plus sized model who was an extremely attractive young woman said that she exercises regularly and lives a very healthy lifestyle.  She also made the point, saying on most photo shoots she is inhaling and trying to suck in her tummy.  But one thing she is not doing she says is starving herself or taking some type of weight loss drugs.  She just accepts her body as it is.

Some people are not going to have the flat stomach or six pack abs no matter how hard they work in the gym or diet.  Women are put under a lot more pressure than men to maintain a slim physique. For women, particularly aged 15-40, there is a lot of media influence and societal pressures to overcome. I believe if you’re eating properly, exercising regularly getting proper rest and you’re healthy… you can’t worry about what other people think you just have to accept and love what God has given you.

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It was about this time last year that I was at ground zero. I wasn’t exercising regularly, I was about 40 pounds overweight and I was dealing with some major stress in my personal life. I’ve repeatedly documented how the O’Connell Extreme Fitness program was instrumental in changing my life and more importantly my lifestyle. My story is just one of many success stories to come out of OXF.  And now two of my “O’Connell Extreme Fitness” classmates are preparing to spread the gospel to their communities.

Mandie Stepp and Greg Stockdale both entered the OXF program with a solid level of fitness.  Mandie is an all around athlete who played recreational volleyball and softball in her community of Oelwein. Greg came to O’Connell Extreme Fitness with a semi-tractor trailer full of muscle. Years before, Stockdale on his own dramatically transformed his body from a pudgy, chunky physique (he showed me the before pictures) to something out of a Charles Atlas ad. When I first saw Greg, I, like everyone else, wondered what in the world is he doing here-he already has the physique we guys are striving for.  But Greg wanted more..he wanted to be in fighting shape.

Both Mandie and Greg are two of the most intense competitors I have ever witnessed.  Not many people wanted to mess with Mandie on the mitts, because she hits harder than a crowbar. Greg had the looks, but he was the first to tell you his conditioning and overall athletic strength needed an overhaul.  Stockdale didn’t want to just look the part—he wanted to perform like a supremely trained athlete.

 Mandie and Greg flourished in the OXF class… making remarkable gains.  Mandie lost pounds, inches  firmed up the troublesome female areas while becoming athletically stronger and fitter.  Greg could already bench press a small elephant, but he increased his core strength and also became athletically stronger and fitter.  They were also so sold on the OXF program that both have now established satellite programs in their hometowns.

Greg Stockdale already has a waiting list for the OXF program he is starting at “W” in Waverly.  Greg’s first class is August 30th. Both Russ and Kristi O’Connell have graciously agreed to assist him in getting the class started.  Greg even asked yours truly and a few other people to also be there for the first couple of classes(I’ve got your back bro).

Mandie Stepp will be starting her OXF class in Oelwein on September 21st (Not sure of the location–any questions contact Mandie at this number 319-283-0194).  Mandie told me that she and her husband are excited and that the list is filling up quick.  Mandie and Greg are both taking a calculated risk in stepping out on their own to spread the OXF gospel.  But they were both among the best and the brightest of the “O’Connell Extreme Fitness program and they bought into what Russ and Kristi were teaching and their results showed it. I have no doubt that the OXF programs in Waverly and Oelwein will be unequivocal successes.

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I’ve said that I am probably in the best shape of my life, but that doesn’t mean that I am in the best possible shape I can be in right now. I am always humbled when I go to the gym, or I challenge myself in some physical endeavor outside of the gym. There are certain exercises or activities I struggle with, because I simply haven’t done them enough. Two for example are pull ups and distance running. For both of these activities I BELIEVE I have the muscle and the cardiovascular strength, a lot of my obstacles exists between my ears. Getting over whatever fears I might have of failure and just facing up to these new and different challenges. Today I began taking steps to do that.  I did some pull ups and I ran a little bit. Tomorrow I will do more pull ups and run a little farther building my confidence with every attempt.

The truly great athletes never allow age or perceived physical limitations to keep them from doing extraordinary things. Look at the swimmer, the amazing Dana Torres! She was competing in Olympic competition way back in 1984, 25 years ago.  And last fall at the age of 41, Torres was swimming faster than she ever has in her life winning 3 silver medals at the Beijing games beating  women half her age. I know he didn’t get the credit he deserved because he didn’t win it, but 7-time Tour de France champion Lance Armstrong placing third in that grueling race this summer at the age of 38. It’s an amazing achievement when you consider he had taken four years off from competitive cycling. Just yesterday Armstrong won a 100 mile mountain race in Colorado, beating more than 14-hundred competitors. Now that’s challenging yourself.

When you put limits on what you can do, you reach a plateau and eventually begin to regress. Regression to me is like losing a little bit every day. I am very afraid of losing.  I am all about growth and pushing forward every day. And with me it all begins with convincing that big stubborn muscle between my ears that anything is possible.

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The one thing I truly missed about my competitive youth was being in good physical condition. You know the type of shape that young people take for granted. The kind of shape that even after an intense practice, you didn’t feel sore the next morning. I realize I will never experience the pain free post workout feeling again in this lifetime, but I am re-living some of the joys of being in very good shape.

I have reached the point in my changing lifestyle where I LOVE the way I look and feel more than I want to overeat.  Don’t get me twisted, I am not on a strict diet and I will indulge on something tasty with very little nutritional value every now and again(I ate pizza two days in a row this weekend), but this kind of eating is not excessive and it usually motivates me to want to work harder on my return trip to the gym. When you experience real, positive results from hard work and sacrifice, you aren’t as willing to LOSE these results from careless, mindless eating. I believe the harder you work for something, the harder you are going to fight to keep it.

I am deeply humbled by my own transformation. And I absolutely love the path that I am on, because I feel great, I like the way I look and I am in probably the best shape of my life. And my improved physical conditioning has spilled over into every aspect of my life. I now have the confidence and the will to take on challenges and confront my fears.  And isn’t that kind of what life is all about.

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Inside each of us I believe there is the power to endure or respond to any challenge that we might face. Sometimes we never know what we are capable of until we come head to head with a crisis or an unusually difficult situation. Recently, a young man I know very well with a bright and promising future found out through a routine check up he had cancer. KWWL-TV Assignment manager Jason Mortvedt is only 27 years old.

Jason is a remarkably gifted journalist and he was kind of a prodigy winning several awards while still a student at Wartburg College and interning at KWWL. His extremely young looks (I’m sure he still gets carded in bars) is definitely incongruous to his savvy nature, maturity and his ability to handle pressure. I thought Jason was one of the best reporters we had on staff with a great knack for breaking down and telling the most complex stories. But there was a need to fill an important void in the newsroom and his versatility and knowledge of the business made him a perfect candidate to run the Assignment desk. 

The position Jason holds is one of the most demanding in the newsroom. It entails him being in constant communication with reporters, producers, photographers, anchors as well as making calls and setting up stories.. It’s a thankless, never ending journey. I know Jason has support. The love of his life, his wife Jessica, has worked several years in the business and she understands the stresses that he faces on a daily basis. Jason and Jessica have a beautiful 2 year-old baby girl and while his cancer was discovered early enough to beat, this certainly creates complications for a young family.

Because of his chemotherapy treatments and somewhat weakened physical state, Jason has missed some time in the office, sometimes working from home. But I feel good when he’s there, because he’s the same old Jason. He’s very easy going, relaxed, quick to smile or even make light humor of his situation. I sometimes forget that he is actually fighting for his life. Jason Mortvedt is the true definition of grace. We all have our trials and tribulations, highs and lows, but at the end of the day all anyone remembers regardless of what you are going through is how you treated them. And I can say and I’m sure my colleagues would agree, Jason Mortvedt is a true professional and a gentleman.  Several men at the station shaved their heads to show solidarity to Jason (Sorry I didn’t have much to cut). Tonight on our Ten O’clock news, Tara Thomas will feature this on her ”Healthline Plus” report.  

I am a true believer that a person’s attitude is as important as medicine in overcoming illness. And I believe Jason’s fighting spirit and his incredible grace is a pretty powerful asset at his disposal.

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If we all started to view our bodies as a bank account, we would do a lot better in how we take care of them. Just like the rich, some of us are given a great inheritance at birth; good genes, good metabolism, good bone structure and an inner drive to stay physically fit. But even the rich folks with money can blow their fortune by being careless, lazy or by making bad decisions. So obviously it’s a lot easier for the average person to go bankrupt therefore we have to keep track of every dime.

As anyone who runs a household or a small business knows, it’s hard work to keep a balance sheet in the black.  Fun times like family vacations, eating out and non-essential purchases have to be carefully budgeted. I believe the same goes for our health and physical well being. We have to be judicious about what we eat or consume, how active we are and how much rest we get. Eating, exercising and sleeping are just three components of a healthy lifestyle, but these are three very important components.

I believe each time you consume products that are not healthy; cigarettes, alcohol,  fast greasy foods, sweets, recreational drugs, etc.., you make a major withdrawal from your bank account. Obviously eating healthy, nutritious food, drinking water, and taking legal vitamin supplements will add to your bank account in terms of strength, conditioning, bone and muscle development and longevity. And it follows, inactivity or a sedentary lifestyle is going to gradually drain your account and eventually lead to bankruptcy, illness or an early death. While exercise or an active lifestyle is like putting money in the bank of life.  And of course it is a scientific fact that poor sleep or poor sleeping habits are linked to many illnesses and is something else that can drain your body’s bank account.

I found last year, regardless of where you stand in regards to your health and fitness, if you are willing to put yourself on a consistent budget of exercise, proper nutrition and rest, the positive results will follow and so will your “body account’s cash flow”. You can bank on it.

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I can’t express enough how important it is to have people available to support your efforts to be physically fit and healthy. Getting in shape is not easy, it’s hard work. But the rewards are so incredible!  I have been so busy working and running around that I have only been to the gym twice in the last week(although I have gotten plenty of exercise walking miles through the fields).  I have to admit being without my regular workout partner, Russ O’Connell, has been part of the reason for me missing days in the gym.  Mr. O’Connell has been coaching his Taekwondo team at the AAU Junior Olympics in Des Moines where they captured five gold medals and spending time with his family.

Russ obviously sets the tone for our workouts and holds me accountable. I know myself, and I realize when it comes to exercise I am not the most motivated person. I can’t just go to the gym consistently by myself–I need someone there to support me. I might start going by myself, but eventually I will begin finding excuses for not going.

I am very lucky to have the absolute best guy in the business to work out with in Russ, but I believe its very important for most of us to have a someone to work out with or support our efforts in the gym. It’s so easy to fall off the wagon when we get caught up in the trials and tribulations of life. I know if I have a bad day, I’m tense, stressed out or I’m a little depressed I have someone meeting me at the gym at 5:30 every morning to work it out.  Exercise in and of itself provides an incredible number of benefits, but also having people around you to push you to be your best while holding you accountable is priceless. I believe that is the thing that is most special about the health and fitness journey. It’s knowing how important exercise is to your overall well being and then having other people support your efforts. It’s like the college friend who supports your efforts to study for the big exam instead of trying to get you to go to the bars. You then know that person cares about you and your success as a true friend would.

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Whenever I have a bad day I am always one who wants to go right back out and compete. When I was younger and running track, I was completely embarrassed in a hurdle race. I hit several barriers and fell flat on my face in front of a few hundred spectators. I could hear groans and some laughter including a  girl I had a crush on as I picked myself up and finished the race (I wanted to crawl into a hole). I believe it was one of the early defining moments in my life. It was my ninth grade year and I was also struggling academically in school, and with my declining self esteem I could have gone either way. 

I remember at the time thinking, the only way to erase this terrible moment would be to do something special. So beginning that next day with the help of my track coach, Bob Tyson, I began working harder in practice. I rebounded to win my next race and by the end of my freshman track season I won a city championship. My improved confidence on the track also helped me in the classroom. I lifted my grades to the point of making the honor roll. Sometimes when I face difficult issues I draw upon this experience and others in which I found a way to successfully deal with adversity.

Currently, one of my friends and OXF classmates is dealing with some adversity which has kept her away from the gym. This classmate holds a special place in my heart because of all she has overcome in life. Regardless of whether she spends another day of her life in an exercise class, I still consider her story to be a success because of all the demons she has battled and conquered. But I also know that she felt her best physically, mentally and emotionally when she was consistently working out. Hopefully she reads this because her friends told me this morning they miss her.

Anymore whenever I have a bad day or a bad week I know as long as I have tomorrow there is still a chance to redeem myself.

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