Checking In

Hello again,

So glad you’re here. I’ve been thinking about my progress a lot today and wanted to share with you how I’ve been doing, especially since I’ve been sick with the flu and other illnesses that latched on when my defenses were seriously low.

As you probably already know, I haven’t been able to hit the gym a whole lot, at all really. Aside from the two or three workout sessions I had just prior to falling ill, I’ve had zero physical activity since. Just so you are aware, I had reduced my caloric intake not purposefully, but because I seriously had no appetite. I pretty much consumed all of my food, probably about 1600 calories or less in one meal for the day while sick. I started eating out a lot because I just felt entirely too weak to cook or even get out of bed, also consuming about 1600 calories, mostly carbs (hello pancakes).

As I get stronger and back into movement, I am increasing my caloric intake, again only consuming one large meal and adding in one very small snack per day, equalling about 1800-1900 calories and again lots of carbs. This is mostly because I just don’t have an appetite and I am struggling to get food down (it has no taste) because I know I have to keep my strength up in order to get better. I’ve lost body weight and body fat because my caloric intake is in a deficit. So my goals for the next two weeks is to get back up to my set caloric intake of over 2100 calories and be strong enough to get through a good workout. Food is fuel and I need it to get better and continue to build muscle.

So here are my measurements and the most recent picture of me for check in.

Weight: 170

  • Height: 67.7 inches
  • Body Fat: 33.2%


  • Waist/Navel: 34 inches
  • Chest: 36.5 inches
  • Hips: 40 inches
  • Quad: 21 inches
  • Bicep: 12.5 inches
  • Calves:14 inches

If you compare today’s measurements to my past measurements on my Check In page, you can see I’ve lost very little in inches. It’s likely most of what I lost in weight was water. So I’m not really concerned at all. It really is about how I’m feeling. I’m gaining back my strength and feeling less fatigued every day. I’ve gone back to tracking my macros to help motivate myself into consuming all my calories for each coming day as well as prep  to go back to the gym.

Just know this, if you find yourself under the weather remember to keep you strength up by continuing to consume your body’s needed fuel in calories. Your caloric intake may take a dip simply because you have no appetite or nothing really looks or tastes appealing but consume what you can to ensure your body is being fueled.

Let me know if you’ve had the same experiences. And if you’d like for me to post weekly check ins on my main page, comment below. I’d love to hear from you.



Everyone Has 30 Minutes

It’s true. As hard as you try to convince others that you don’t have time to get in a workout, you do. If you pick apart your day, you can always find 30 minutes to get in a quick workout. 30 minutes, that’s it, using minimal equipment (dumbbells or bands, see mine below). Time it if you want to prove me wrong. To show you how quickly you can get in a workout, I’ve posted my 30 minute upper body workout here.

As you know, I’ve been sick and as such, I’ve avoided the gym in order to keep from getting worse and of course to spare my fellow gym goers my germs. I did however take 30 minutes to visit my complex gym and get in an apartment, home workout just to ensure I maintain. Also, I was really missing the physical exertion. So diving in, see the pics below. The workout is as follows:

  • Treadmill/outdoor or walk in place 5 minutes
  • Back Rows superset with Rear Delt Flyes, 10 reps each exercise (used 5 lb dumbbells)
  • Rest 30 seconds
  • Lateral Raises superset with Front Raises, 10 reps each exercise
  • Rest 30 seconds
  • Bicep Curls superset with Hammer Curls, 10 reps each exercise
  • Rest 30 seconds
  • Tricep kickbacks superset with Overhead Tricep Extensions 10 reps each exercise
  • Rest 30 seconds
  • Repeat the circuit 2 more rounds
  • Treadmill/outdoor or walk in place the remainder of your 30 minutes

Video is up on YouTube. You can find me on YouTube at



















See there?  Not long at all. Make sure you move at a moderate pace and you will feel the sweat, trust me. I hope you enjoy this workout. Leave me a comment to let me know how it went.