Fight4Phat: Jump starting my 2016 with a fight


I hate calling this a new beginning — but, I guess it is? It’s partly weight-loss and fitness related, but more than anything it’s a renewal — a new mentality — a tougher one. My goals haven’t necessarily changed — it’s just I’m tackling with a renewed tenacity and passion.

As I have said numerous times — the past couple of years have been tough — physically, mentally and emotionally for me on a number of levels. I’ve dealt with thyroid for years — it’s basically a family tradition at this point — handed down from generation to generation. And, I am learning that is also the case with my testosterone as well.

The frustrating part of that is that I am the only one in the family that has to deal with both at the same time. And, trying to balance both simultaneously has been a trick I haven’t been able to master — or fake. I feel like I’m playing on a seesaw with Fat Josh most of the time.

I can’t understate enough how the past couple of years have weighed on me mentally. It’s been tough — and to some extents depressing. Especially when you’ve lost a lot of weight and you see if creep back up while you’re fighting to keep it off. It leaves you feeling defeated.

And, I hate that feeling, because more than anything that makes me feel more like Fat Josh. Even more than gaining weight. That’s why I’ve got to fight. Not just to get the weight off — but to keep me in the game so that I can lose the weight easier.

So how am I working on changing this mentality? Well — bit by bit. But, like any fight there’s a war behind the intention. It’s a whole onslaught of the way I think, read, process and function on a daily basis.

It’s putting in front of me materials that uplift, educate and enlighten me. It’s about reprogramming the mind, my intentions and my desires. I know this might sound like it’s turning into one of those corny self-help books — but, you can’t change your habits without changing your intentions. And, your intentions come from the core of who you are as a person.

Okay, that sounds really corny — I kinda feel like Tony Robbins right now.

But, really, it just shows the simple truth that a weight loss journey is not simply about weight. There are underlining reasons and changes that need to occur in order for you to successfully lose the weight — or make the desired transformation.

For me right now — the changes will hopefully lead me to being more deliberate with my running, training and diet. Not just in what is happening to or what’s going inside my body, but why I am doing what I am doing.

Additionally, the new mentality is about being more aggressive with finding a solution to my unbalanced thyroid and testosterone. I won’t lie — in October when my Doctor told me to simply join Weight Watchers — before asking me any questions — I was defeated. I’ve got to treat that just like any failure or roadblock in life — I gotta get right back up and starting searching again.

So, while many may see my 2016 goals as merely a weight-loss journey — it’s deeper than that. My 2016 is about resolving to not neglect or ignore my intentions, have faith in the process and work hard to get where I want to be — physically, emotionally and health wise.

This is a war — and guess what? I’m going to win.

2016 is going to be a hell of a year, because I am going to MAKE it my year.

What are you doing with your 2016?



When I started running — well, I should say training — I pretty much stuck with one training plan … the Hal Higdon training plan. I have nothing bad to say about it. It’s how I trained for my first 5K, half marathon and marathon. Over the years I’ve gone back to it as needed. It really is a great program for beginners.

When I started reviewing my 2016 running goals — I knew I wanted/needed to get back into a concrete training plan that would get me faster, but also aide my weight-loss and health issues. Sure, I could do that with Higdon again — but, I wanted to do something different.

Back in 2014 when I ran the Ogden Marathon I was able to not just meet Jeff Galloway at the expo, but I also got the opportunity to run with him for about 4-5 miles during the marathon. It was one of the coolest experiences I’ve had in my running journey.

10264869_648218205257506_7523952391671067923_nI was taken a back by the graciousness and openness of Jeff to share his love of running with anyone and everyone. When I was running with him — we talked while doing his run/walk method. We talked about our journeys and why we run. He even recounted his first ever marathon — which he won.

It was such an awesome moment — we parted ways at mile 13, because I had to take a pit stop. But, I knew then and there I wanted to train using the Galloway method. Not just because I actually RAN with Jeff, but because I wanted to be him when I was his age.

Still running.

So I bought his book and his run/walk timer — and, well, for the year and a half it’s just sat in my running bag untouched. Not because I wasn’t running, but because I wasn’t training or building up to 13.1 or 26.2.

But, also over the past year and half I’ve had the plethora of stupid issues with my thyroid and testosterone. And, it’s taken away an edge from me — besides gaining nearly 40lbs. So when looking at 2016 I knew this was the time to bring out the timer and training plan.

This is one reason why I only have one half marathon planned between now and Drop 13 in June. That’s been kind of unusual for when considering my running patterns the past 3-4 years. But, it’s on purpose.

I want to give my training plan, health and weight-loss to be the focus. Races are great and one of my favorite extracurricular activities — but, I need/want to be laser focused on my health right now.

Believe me — this is going to be really hard, because I know I can go out there now and do a half marathon. But, I have to be disciplined and stay on track. Not just for the weight-loss, but the speed as well. And, of course, naturally those go hand in hand.

But, I am specifically following the Galloway Half Marathon Training Plan for Runners/Walkers — which you can find here.

I haven’t decided what I will do for my St. George Marathon training — I may or may not do a Galloway Marathon Training plan? We’ll see how I improve under this plan. But, I could also just follow the Higdon plan as well?

But, more on that later.


I have a love/hate relationship with ‘before’ pictures — but they’re needed — and I love looking back the changes. But, having shirtless pictures of yourself plastered on the internet does make one nervous. Especially when your “moobs” can be confused for the opposite sex.

And, believe you me — they have been.

But, alas, I am still posting my before pictures, because I want to not only show my moobs to the world, but because it’s also a great way to hold me accountable. So, in the next 12 weeks when I post a progress picture and you don’t see a change — I want you to call me on it. Deal?

Anyways — behold my bosoms …

Before - 1.8.16


I’ve taken my share of ‘BEFORE’ … and … thankfully ‘AFTER’ pictures. They’re not my favorite, but they’re really good to have for a couple reasons — mainly, accountability, show progress and determine future focus in your workout routine.

In my case here — it’s two fold — it’s my desire to drop a good 40lbs. while regulating my thyroid and testosterone. It’s been a frustrating two years and it’s going to be a battle both physically, mentally and emotionally.

But, what are the keys in making a good “BEFORE” picture? I made a short little list that can help you — something in handy for all those new year resolutions, right?

So here it is —

  1. You have to feel painfully awkward. If you don’t you’re not being honest with yourself.
  2. Don’t bloat out or suck in your gut. The point of ‘BEFORE’ pictures is to capture your body in it’s naturally habitat — so be comfortable.
  3. Don’t smile. That’s hard for me, because smiling is my favorite. But, you shouldn’t be looking like you’re having the time of your life. Oh, and don’t be frowning like your dog just died either. Show emotion — but your real emotion — this ain’t no movie.
  4. Go shirtless — don’t be afraid about it either. By putting it out there it’s extra motivation to put the work in to change it, right?
  5. If you have hair — don’t comb it or make an effort to slick it up. This goes right with the principle of not smiling. Just make sure that when you do your after pictures to do the opposite and get yourself a haircut and groomed. That’s how they all do it, right?
  6. Use it as motivation often — pin it up somewhere — download it on your phone — whatever it takes to see it daily. It really does help you stay motivated and working hard in the gym.


WEIGHT: 277.6 LBS.
BODY FAT%: 25.2%
BMI: 33.1
WAIST: 46.4″
ARMS: 16.7″


BEGINNING (1/8/16)

WEIGHT: 277.6 LBS.
BODY FAT%: 25.2%
BMI: 33.1
WAIST: 46.4″
ARMS: 16.7″


WEIGHT: 277.6 LBS. (NA)
BODY FAT%: 25.2% (NA)
BMI: 33.1 (NA)
WAIST: 46.4″ (NA)
ARMS: 16.7″ (NA)
THIGHS: 27″ (NA)


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