Fight4Phat: The ‘Phat Josh’ Rules

As you’ve read from my other posts — it’s been quite the week. It’s been a crazy week with my Dad’s surgery and hospital stay — among other things. But, at the same time, it’s been a good week.

It wasn’t exactly what I envisioned with my fitness and workouts — but, I got my training runs in on Tuesday and last night. Not to mention I also played a killer game of Churchball last night. I used to play basketball a lot as a kid — but, I won’t lie — I only play now every January and February during Churchball season.

If teenage Josh knew how much I was running and NOT playing basketball — he would have beat me up. It’s kinda sad. Not that teenage Josh could beat me up — but that I don’t play as much as I used to.

But, really — I just love running much more [and teenage Josh takes another swing at me].

I have made sure that I watch my diet and get my steps in during the day. My goal on FitBit is a minimum of 10,0034 steps — or 5 miles. I’ve hit that each day this week, including 10.1 miles on Monday. That included a lot of errands at work, walking from work to the hospital (1.2 mile walk) and a little jaunt on the treadmill.

I feel victorious in those respects.

But, I know I still have a lot of work to do. Not just in my fitness goals, but establishing and creating the habits that will get me there. I think oft times in fitness — we have a picture of what we need to do, go 100% at it — and then putter out a week or two into it.

Problem is — even though you might have done it before — that’s not long enough to create a habit. Generally it takes our bodies 21 days — or three weeks — to create a habit. So when you’re going 100% into your new workout regime that first work — your body is still wanting to stick to the ‘Netflix and Ice Cream’ routine.

And, depending on how extreme you want or need to change your habits — it’s almost better to ease into your new routine. When I started my weight-loss journey I didn’t go all in with an ‘all or nothing’ mentality.

Quite the opposite.

I made the decision to change and took small steps that led me to creating long term habits once I built a new foundation of thinking and tackling my weight. My first month was simply keeping a food journal and monitoring my food weekly to make needed adjustments.

That was it.

Well, and to talk a bit more while at work and throughout the day — namely taking stairs instead of the elevator, etc.

But, that first month I lost 30lbs. from just those small changes.

Having that experience in the past, I am not expecting a Biggest Loser change on the scale after the first week. In fact the first three weeks I don’t expect HUGE changes — changes, yes. But, not huge.

And, with the craziness of this past week — I am glad I have that mentality. It’s been tough trying to get an understanding of what’s going on with my Dad’s health and having spent a few evening at the hospital with him and family — if I didn’t have the mentality I do now, I’d be on the fast track to being a fitness cliche.

That’s why this is a fight getting phat. Each week has the potential of throwing punches (not just teenage Josh) and you’ve got to learn how to roll with them — by either just getting through it, doing what you can or just doing it. It’s all your choice whether or not you get knocked out.

However, my Dad is recovering fine. It is going to be a long recovery. He had surgery on Tuesday to get into the knee and get the infected bone and parts out. He should be in the hospital until this afternoon and then he’s moving to a rehab center for the next six weeks or so — where they will monitor the infection and help the process along so he can have surgery again somewhere around the first part of March.

That surgery will be to put the new — and permanent — knee cap and other parts in his knee. Which depends on where we are with the infection at that point. So it will be a lengthy process. We’re looking at probably until April that he’ll be able to return home. Luckily the rehab center isn’t that far away for us to visit.

Anyways — I wanted to thank everyone — for the billionth time — for all the thoughts, messages and prayers on behalf of my Dad, Mom and family. They really mean the world to us — and they’re felt! I’ll keep you posted.

But, onto the weekend! I’ve got a nice 5-6 mile run planned for tomorrow afternoon. Depending on the weather — mainly ice — it’ll either be outside on the treadmill. If it’s on the treadmill, I should be able to crank out a few Friends episodes on Netflix.

More than that — I am just looking forward to a day off on Monday. I am not a huge fan of Monday holidays, but this one is needed after a busy long week!




To successfully lose weight oft the trick is to do small things to breed big results. And, for me that included playing mind games with myself. This would entail a number of things — namely little rules to follow.

Well, some rules would be absolutes — others — basically reminders of my overall fitness goals. Like if I found myself in the middle of a convenience store I wasn’t allowed to buy soda or pastries — mainly, because that’s what Fat Josh would do — more often than not.

I would make other rules when I’d eat at fast food restaurants I could only order water to drink or no fried foods. Things like that. Nothing too abnormal or extreme — just little ways to keep me on track.

Lately I’ve been actually writing them down — especially this go around, and I thought I’d share them with you. The first group is my absolute rules. These are things that I will do regardless of the situation — because it’s who I am — or want to eventually be.

The others are just some of my general rules that come and go — or are just there — so a 400lbs. Joshua won’t ever happen again. Enjoy —

  • No soda — diet or regular, sports drinks with excessive sugar or juices — just water, Crystal Light, Powerade Zero (occasionally) and the occasional chocolate milk AFTER a race.
  • I get one free/cheat meal per week — ONLY — if I am spot on with my diet throughout the week. This includes a meal with dessert.
  • If I am in front of a TV I am doing something productive — running, working out, writing or — yes — even reading. No mindlessly watching. And, especially no eating in front of the TV either — meals or snacks (one exception is the Super Bowl).
  • Workout 3-4 times a week — doesn’t matter if it’s in a gym, at home or outside — just be active throughout the week.
  • I must drink a minimum of 96oz. of water/liquid per day — except on Sundays or when my activity level doesn’t warrant it.
  • Walk when you can — and avoid rides especially if it’s less than a mile walk for you.
  • Eat meals every 3-4 hours between each other. But, always have water nearby.
  • If the floor I am going to is more than 5 floors up — I take the elevator — if not, it’s just the stairs.
  • When I am on vacation — I have to run at least twice during the trip, especially if it is a week long trip. It’s more for my sanity than anything.
  • Before I go on vacation — especially — Disneyland, I have to make a list of certain foods I want to eat in the park. I am allowed a free/cheat meal, but also one snack per day that I am in the park.
  • If I am going to eat a burger — it’s a veggie burger — but, under rare circumstances I’m allowed to go for the beef patty (I actually really like the taste of most veggie patties — but, I do like the OCCASIONAL beef burger)
  • When I am in an convenience store I am only allowed to buy the following — water, Powerade Zero, banana, gum, beef jerky or one Cow Tale (they’re a good small treat when you have a sweet tooth).
  • Slurpees are only allowed before or after a race over a 10K — especially in the summer. No mid-week Slurpees — unless of course it’s National Slurpee Day — and I run before or after it.
  • If I am going to eat at McDonald’s — I can only order the following — McGriddle on the morning of a race, an Egg n’ Cheese McMuffin or a water.
  • If I am going to eat at Subway — I can order one of three 6″ subs — steak and egg white sandwich on wheat with veggies, vinegar, salt and pepper; egg white sandwich on wheat with veggies, vinegar, salt and pepper; a veggie sandwich on wheat with vinegar, salt and pepper. If I am extra hungry I can order a foot long version of the egg white and veggie sandwiches.
  • If I am going to eat a burrito/salad from Costa Vida I can only order it on whole wheat with no rice, cheese or dressing — during the week — if it’s a free/cheat meal, anything goes. Especially nachos.
  • If I am going to eat at any fast food place and I don’t have an alternate game plan — go with the grilled chicken with dressings on the side. No fries or “extra” allowed, unless they have a fruit or veggie option.
  • When eating at a banquet that has you RSVP — always go with the vegetarian option. Always.
  • If you’re at a banquet that is a buffet — have your salad portion greater than the main dish. And, if you can — just take a taste of the main dish. Otherwise — salad, fruit and veggies. Also — only drink water.
  • Mayo > Mustard > Butter > Miracle Whip > Nothing — the order of what comes first on a homemade sandwich.
  • Dave’s Killer Bread > Whole Wheat Bread > Grandma’s White Bread > White Bread — the order of bread preferred when making a homemade sandwich.
  • Turkey > Chicken > Tuna > Roast Beef > Ham > Nothing > Bologna — the order of meat I prefer when making a homemade sandwich.
  • When I am on a road trip longer than 5 hours I am allowed to buy two of the following snacks during the trip — Red Vines, Cow Tales, Good n’ Plentys, Mike and Ikes, Peach Rings or Swedish Fish.
  • When making Rice Krispy Treats — I only eat one square myself and then have to give the rest to other people. Otherwise — I’d eat the whole dang pan. The same goes with brownies and sugar cookies.

Do you do similar things when it comes to your own fitness goals? I know I can’t be the only one. What are some of your ‘rules’? Leave a comment below.


WEIGHT: 276.8 LBS.
BODY FAT%: 25.1%
BMI: 33.1
WAIST: 46.2″
ARMS: 16.4″


BEGINNING (1/8/16)

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

LAST WEEK (1/8/16)

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

THIS WEEK (1/15/16)

WEIGHT: 276.8 LBS.
BODY FAT%: 25.1%
BMI: 33.1
WAIST: 46.2″
ARMS: 16.4″


BODY FAT%: -0.1%
BMI: 33.1
WAIST: -0.2″
ARMS: -0.3″
THIGHS: 0.0″


As you can clearly see I was not impressed that Felicia got on and I didn’t. #thepriceiswrongjosh #deathglare

A photo posted by Joshua O. Snow Hansen (@joshuwalla) on

Daily Shorts.fw

  • This is pretty cool — there’s something that fascinates me about runs across the country. Not sure what it is? I guess part of it has to do with the reasons behind it for those that do it. I’ve seen runners do it for mostly fundraising — or just the heck of it. I guess this runner’s attempt is somewhere in the middle of the spectrum in his attempt to do it 46 days. Wow.
  • On Wednesday the episode that I attended of The Price is Right aired on CBS. Nobody from our family got on, but we were right behind Contestant’s Row so we all got some great air time — including myself. You can watch the whole episode here.
  • With all this talk about the lottery the past couple of weeks — I am always reminded that a good number of winners bring nothing but troubles upon themselves. I’d like to think I’d be a responsible winner — emphasis on THINK.
  • I saw this the other day — and, it really hit an emotional cord for me. About 15 years ago I had a similar situation happen when I called someone who had purposefully overdosed on pills minutes before — I was able to get her help right away and she thanked me later for saving her life. Moral of the story — life is too beautiful to end in such an ugly way.
  • One of these days I am going to do the Dopey Challenge — not sure if I want to do it in 2017? I mean it’s a big commitment. I was suppose to do the Goofy Challenge back in 2013, but I had to back out. Yeah, not fun having to eat up $300 something in the registration (the joys of no transfers or deferrals — thanks Disney). But, it’s the kind of epic sh-t that Jill and I like to do — for fun. Oooooooooh, Jill!
  • This past week the NFL approved the relocation of the St. Louis Rams back to Los Angeles. I won’t lie — I am excited about this. When I was a kid the LA Rams were the first team I cheered for, mainly because my uncle’s — who lived in SoCal — introduced them to me. As much as I hate St. Louis losing a team — again — it’s nice to see the Rams go back home. It’ll be interesting to see what the Chargers and Raiders do now.
  • I refuse to believe what Steve Avery’s fiance says — he’s not a monster, he’s innocent. Personally, I think he was set up, not necessarily by the cops but by someone in his family. Namely the ones — his brothers — not mention much in the documentary series. But, yeah — I don’t know what to think. I think I’m just in love with the idea that he’s not guilty.
  • As it is well documented — I love lists and I love Disney(land/World/the man/movies). So this was definitely a guilty pleasure of mine this past week. 57 ITEMIZED FACTS! It’s like it was written for me.
  • I love everything about this — a 26.2 minute mass before a marathon? BAHAHAHA!
  • Having been binge watching Friends the past couple of weeks — this made me excited. Sure it’s ‘sort of’ a reunion. But, one nonetheless. It’s taken me the good part of a year to almost a year and half to get through the first two seasons — but I am now heading into season five soon — absolutely LOVE the show. And, so binge worthy on Netflix.
  • This is a fun list of food races around the country — too bad Cory Reese’s Bakers Dozen Half isn’t included on this list. Well at least — yet. Also on a side note — when the .run URLs became available this past year I bought the URL. I haven’t done anything with it — yet. But, I now have a few ideas.
  • Um, people are weird. And, stupid.


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