Tag: tgif

#FitnessFriday: 20 Midnight Miles …

Egags! That was one of the toughest things I’ve ever done. This was the weekend I was planning my midnight 20 mile treadmill run. Originally, I was going to do it Saturday morning beginning at 12am, but our family is heading out of town for the weekend — so I decided to move it up a day to Friday morning.

So, here I am writing about my run — pretty much half asleep. I wouldn’t be surprised if I started to hallucinate before noon. I am pretty dang tired. I guess staying up all night while running 20 miles to do that to you, eh?

But, it’s done.

Now, you’re probably wondering what possessed me to do this? Well, first off — I blame Jill. She was the one who gave me the idea. She likes coming up with these “how can we punish ourselves?” training runs and routes. She is one the best worst influences in my life — literally in many arenas.

So, yeah, I totally blame Jill.

But, the thinking behind this run is to not just prepare me for my marathons next month, but my 50 miler as well. I wanted to do something that was physically, emotionally and mentally tough. And, running on the treadmill — for 20 miles — in the middle of the night was just insane enough to cover all three of those focused areas. Plus, it’s awesome fatigue training.

To keep myself from going completely insane — I decided to a couple of things. One, I was planning to break up the run into four 5 mile legs with about a 15 minute break in between the legs. I used that time to run to the restroom, eat some food (mainly bananas) and hydrate.

I also planned on changing my shirt and hat/bandana after each leg too — no point in staying in a soaked shirt and headband, right? Plus, wet shirts substantial raise the risk of me chaffing all over my body (not just the moobs),like manatee that got ran over by a motorboat.

Simply, put — it’s not fun.

And, lastly, my plan was to keep myself entertained through Netflix, the Olympics and whatever looked good on TV. I thought about putting my headphones in and jamming out to my music, but — yeah — I would have probably gone mad or the very least fallen asleep around mile 10.

I pretty much ended up watching more Olympics than anything. Netflix wasn’t really working and NBC was replaying the swimming and gymnastic events — and since I didn’t see them earlier I just ended up watching that for a couple hours.

And, oh my gosh, it was the best/worst decision I could have made. When Phelps won his 22nd gold medal I almost threw my hand into the ceiling fan in jubilation and then I pretty much lost it when Simone Manuel won her gold medal. Her reaction was just priceless — I could only imagine those emotions.

The other Simone — Simone Biles — was AMAZING in the gymnastic meet. Holy cow! I don’t understand gymnastics most of the time, but every four years I’m GLUED to it. I have never seen anyone more dominant than Simone. She deserved her gold medal. She was simply amazing.

I’m the runner your mother warned you about. I did my first of two 20 milers last night — on the treadmill starting at midnight. I’m pretty sure this certifies me as crazy? But, I not only did this for my marathon training, but for my 50 mile ultra as well. This was primo fatigue training! I broke up my miles into four 5 mile legs with 15 minute breaks in between each leg. I was shooting for between 4-4:30 hours of total running — ended in 4:20, I’m happy about that. So it took me just over 5 hours total. Bit bad. As much as I hate the treadmill it was nice having everything I needed right there. A flushable toilet and change of shirt was great to have at each break. I ended up watching a little Netflix, lots of the Olympics and even some Rachel Ray to pass the time. Emphasis on some. I ended up turning Netflix back on because Rachel was a bit too much to handle at mile 17 of my run. She really shouldn’t ever be given coffee. My other 20 miler is in two weeks and then I get into running my marathons in preparation for my 50 in mid-October. I can’t wait! #running #20miles #trainingrun #marathontraining #ultratraining #fitness #motivation #wellness #workout #treadmill #treadmillworkout #dreadmill #ultramarathon #marathon @fight4phat @josherwalla @joshruns180

A photo posted by @fight4phat on

So after all of this Olympic jubilation — NBC followed it all up with Rachel Ray. Talk about a steep drop off. I tried to get into her show, but at 3:30am — I couldn’t take her personality. I swear she gets hooked up to IVs full of coffee before each show.

So, yeah, I tried to find something else to watch. But, do you know how hard it is to find something decent to watch at 3:30-4am?I swear if I wasn’t on the treadmill running I would have bought a kitchen load of copper pans that keep cheese from sticking to the pan. I also saw a Squatty Potty commercial — those are always magical.

Anyways — the run itself wasn’t bad. Well — THAT — bad. My goal was to finish within 4-4:30 hours so with my breaks in between the legs it’d take me a good 5-5:15(ish) hours. It took me 4:20 to do the 20 so I was within my range — I did end up fartleking a lot of my last leg, because of fatigue. But, overall, I feel good about the run.

I mean — I ran 20 miles on the treadmill in the middle of the night. Who does that?

Crazy runner people who are training for a 50 mile ultra, I guess?

Luckily, this is my only long treadmill planned. My next 20 miler (in two weeks) will be running the Run Elevated Half down Little Cottonwood plus 7 miles afterwards. That’s another tough mental and physical run, because usually when I am done racing — I am done moving for the day. This will be a hard run. But, a neccessary one.

And, I am oddly looking forward to it.

Anyways — as I mentioned above, I doing a mini staycation this weekend to relax. And, then on Monday I’m (finally) turning 35. I say finally, because I’ve been telling people I am 35 for pretty much the past six months or so. It’s kind of the curse of working with finances, because I go off the fiscal year a lot. It’s already my 2017.

So make sure to come back next Tuesday for pictures of my weekend and birthday festivities. Since I share a birthday with my sister we usually go do something fun. And, by fun I mean — wherever the nieces and nephews want to go. A few years it was the zoo, last year it was Snowbird and this year it’s Cherry Hill! It’s like 1996 all over again. I’m looking forward to it.

I will have a number of posts out next week as well dealing with my Whole30 completion (Monday is my weigh-in), my new diet plan and a 40 Before 40 Bucket List I made in honor of my birthday.



It’s been awhile since we’ve posted a podcast of either AIIA or the Runcast. Life has been pretty hectic. But, AIIA is back this week — and — the Runcast will be next week. Don’t worry, we haven’t forgotten about you.

This is a great podcast this week from AIIA — it’s a Q&A panel and dives into some good stuff. No matter what your relationship is with addiction — the AIIA Podcast is a great source of inspiration for everyone! So please give it a listen …


I’m mowing the lawn right meow. #punnypuns

A photo posted by Josher (@josherwalla) on


Today is Day 28 of my third round of Whole30! Which means my weigh-in is on Monday — which is also on my birthday! I have no idea how much I’ve lost. I kinda doubt I lost the 13.3lbs. I wanted to lose to get into the 230s, but I am fine with that. I feel like I’ve plateaued a bit — which is typical.

I’ve stuck with the diet and kept myself on track there. So we will see. I love the intrigue of my weigh-in days — it’s like a page out of the book of The Biggest Loser. All I really need now is a blinky scale and flavored gum sponsor to make it legit.

I have a diet plan I am going to share a bit more in depth next week. But, basically, I’ve adapted the Whole30 diet plan into a 80/20 format. There’s a lot to it that’ll share later next. But, I am excited and ready to keep a lot of this momentum going.

So make sure to come back on Monday for my weigh-in stats!

A photo posted by Runcast USA™ (@runcastusa) on

#FitnessFriday: Pioneer Runners sang as they ran and ran and ran …

What a week! It’s been kind of a rollercoaster week for me. Many ups and downs of emotions, etc., etc., etc. My anxiety was a little bit earlier this week — not fun. Not sure if it had anything to do with ending my second round of Whole30 and starting up a third — or with what’s been going on with the RNC in Cleveland? Maybe I’m already missing the ‘Runsmobile’ that officially got retired this week? Probably all of the above? But, more often than not — anxiety is just anxiety for no other reason than just being anxiety.

I don’t talk much about my anxiety. But, it’s something I’ve dealt with for years. It comes and goes as it pleases — and it differs from season to season. One of the worst days/weeks for my anxiety is when Daylight Savings ends in November. No joke. Usually that Sunday or Monday when it gets dark at like — 5pm, I get anxious. And, it lasts for about a week. Not fun.

I’ve found over the years that running has really helped sooth my anxiety. I’ve learned how to subdue it through running and even timing my runs to preempt a panic attack. That’s an art folks. No joke. Running works almost as good as any medication I’ve used.

I could really write a book about running and anxiety. But, the thought makes me anxious — so I’ll probably pass.

Anyways — the first part of the week — not fun. But, I got a really good run in yesterday morning that centered me — physically. mentally, emotionally, spiritually. I won’t lie — I could have used a day earlier, but I’ll take it. I feel good. I feel balanced. And, I am ready for the weekend.

I am running the Handcart Days Half Marathon here in Bountiful tomorrow followed by the Deseret News Half Marathon in Salt Lake on Monday. So lots and lots and lots of running this weekend. It’s Pioneer Day weekend here in Utah (where we celebrate pioneers or ‘pie and beer’ if you are not of the Mormon persuasion) so we have a number of community celebrations, parades (ugh, hate them), fireworks and of course races!

I wrote a bit more about my weekend races below.

But, since Pioneer Day is on Sunday this year the state holiday is being observed on Monday. Which means NO WORK on Monday. Besides racing and probably mowing the lawn — I am not sure what I am going to do with this glorious holiday? I might go see a movie (as long as it’s not the new Ghostbusters)? Or maybe swimming. I kinda want to do that. Or the possibilities are limitless.

Gosh, I love summer holidays. Can you tell?

Anyways, looking forward to a fun weekend of running, family, friends and holiday festivities (except for those dang parades).

What do you have planned for the weekend? Anything fun? Are you running either the Handcart Days or DesNews Half Marathons? Wanna party?


126 - bountiful handcart days.fw 127 - desnews half.fw

I love Pioneer Day weekend. Not only is it an extra July holiday for us Utahns, but there are LOTS of fun races associated with the weekend as well. And, the DesNews Marathon and Handcart Days Half Marathon, hold a special place in my heart. Mainly, because they were my first marathon and half marathon respectfully.

Normally both are held on Pioneer Day, so it’s usually a decision for me of “either/or.” But, when Pioneer Day falls on a Sunday (like this year), the Handcart Days Half be held on Saturday, while DesNews will be held on Monday (the state observed holiday). So — in years like this year — I get to run both! Because why give yourself the option of “either/or” when the Race Directors pretty much already made the decision for you?

So tomorrow I am running the Handcart Days Half Marathon — which was my first and 100th race. I am still debating whether I want to start at 6am or do the early 5:30am start. I may opt for the earlier start — but, I probably won’t make that decision until tomorrow morning (meaning, depends how much sleep I get tonight). But, after I am done with the race — I need to hop in the car and pick up my packet in Downtown SLC for the DesNews Half on Monday.

My goal for the races are simple. I am shooting for sub-3:00 for the Handcart Days Half. I don’t want to OVERDO it, because I want to save some energy and legs for the DesNews Half. The Handcart Days Half course is rather flat and hilly so I am not expecting much. But, the DesNews Half goal is to run a sub-2:30 — basically anything under 2:29:59 is my goal. Heck, even 2:29:59:9 would be acceptable.

My friend Brook is pacing the 2:30 group and my goal is to keep up with her and their group. Which I feel is doable, especially considering I am nearly 30lbs. lighter since the Provo City Half in May — and the course is an awesome gradual downhill. One of my favorite courses and canyons.

So, I am putting that out there. And, if I don’t hit that mark on Monday — I will be disappointed. Sure, I’ll be happy to have ran, but this is a goal that I CAN do and achieve. Anything less will be a disappointment for me.

Anyways — it’ll be a fun weekend!


Runcast - Podbash Banner

Last weekend Jim and I recorded LIVE from the Utah Midnight Run. Well, okay, it wasn’t broadcasted live, but we recorded in front of other people. Needless to say it was an adventure. Not only did we get to chat with a few runners, we also got confused for the registration booth — while on the air. It was pretty funny.

Jimbo and I touch on a number of topics — including our one year anniversary! It’s crazy to think we’ve been doing this now for over a year! Oh how time flies.

Anyways — you’ll hear plenty from Jim about making sure you stay hydrated and why you shouldn’t get lost on race from me. Give the episode a listen here …


I might have been late to the sunset, but I still got a great show. #utahsunset #lovethem

A photo posted by Josher (@josherwalla) on


I am just wrapping up my first week of my third round of Whole30 (geez, that kinda reads like a biblical genealogy) and things are — going. I won’t lie — it’s been a bit of a tough week for me to get in the right frame of mind. Not with my diet — but working out and running. And, I am not exactly sure why?

I just feel semi-stuck in a funk?

I think part of that is the culmination of my second round of Whole30. It’s kinda like finishing a marathon you’ve been training for, for weeks. You get to the finish line, given the medal and you’re left feeling like — “sooooo, what’s next?” It’s that kind of “funk” feeling. Nothing major. I just need some of my mojo back.

But, like I said — the diet is fine. I did a good run in this past week and a couple of weight training sessions — two workout sessions less than I’d like. It’s probably best I didn’t do another long run because of my two half marathons this weekend. But, I know I can do better and luckily Monday is a new week. So, I am not too worried.

Anyways — I still feel great. I really seeing how my body is getting slimmer, I was able to put on some XL shirts this past week that I wasn’t able to wear earlier this year. If that’s not motivating I don’t know what is?

Earlier this week I blogged about my Whole30 experience and my Round 2 numbers from this past round. Make sure to check them out. But, everything’s going good. I just need to get back mentally a bit and finish the last 23 or so days off strong. I want to hit the 230s by my birthday.

I think I found that motivation.

A photo posted by Runcast USA™ (@runcastusa) on

Fight4Phat: Marchin’ forth towards June and Drop 13 …



You if you can’t tell I am VERY excited to run tomorrow. As I wrote about the other day, I am running the March Madness Half Marathon here in Davis County. It’s a small little race that runs along the Legacy Parkway Trail — and a good test for me.

I am not going into the race with a time goal — well, I’d like to be under three hours if I could. But, really, the goal is to simply do my best and finish. I know I can finish within the four hour course time limit — easily.

But, I want to just do my best without killing myself.

Sounds like a reasonable goal, eh?

Plus, I have been dying not having a race longer than a 5K the past couple of months. My last looooong race was the Revolution Run on New Year’s Day. And, since I had to drop the Zion Half (happening next week) — I needed something between the Revolution Run and the Provo City Half in May.

That’s just WAY too long to not run a half — well, at least for me.

Plus, I just want to give my body a challenge. It needs a challenge. And, hey, who knows — it could help kick into gear? Maybe, kinda, sorta — probably not — but, I’ll do it anyways. I’ve got to give my body a challenge.

Anyways — if you couldn’t tell … I am excited. Lots to be excited and optimistic about!




This week’s Runcast is me and Tim Gill talking about — winter running. You know, just in time for spring to begin. But, really, being in Utah — you know this is just preparation for running in April.

Anyways — Tim shares a few tips for running outside during the winter months, whether you’re running on snow, roads, trails or — heaven forbid — ice.

Give it a listen —



I mentioned this earlier in the week — and last week. But, I am REALLY excited about this new podcast coming to Pod Bash (the network that hosts the Runcast and AWPY?).

A few weeks ago the Runcast interviewed Blu Robinson and Addict II Athlete (AIIA) team for one of our episodes. Needless to say — it was one of our most popular episodes. Jed — one of the guests — shared his powerful story over addiction and it resonated with many who have struggled with addiction (drug, alcohol, pornography, etc.).

I’ve always believed in the power of narrative and the sharing of people’s stories. You don’t know how that’s going to impact others — it might just be another story for some — or a powerful life changing catalyst. And, everywhere in between.

So the past few weeks I have been helping Blu, and his wife Marissa, launch an AIIA podcast. They’ve done one before so they knew what they wanted — I’ve just been helping them with hardware, software and a few behind the scenes things.

But, needless to say — I am excited about the launch. It will be released next Friday. Don’t worry, I’ll blast it here and everywhere else on social media. I’ve listened to the episode and you’ll love it.

Stay tuned!


Last month my sister gave birth to my second nephew — Tatum Rex Snow Minson. As much as I share online and through my social media accounts, I ALWAYS wait for the mother to first post pictures, etc. on Facebook before I post pictures.

Well, after nearly three weeks of life — my sister finally posted pictures of the “T-Rex” … so I did too.

Needless to say, I am in love. He’s such a chill kid and his big sister Callie is too. Don’t let that one picture fool you. She just doesn’t understand that she can’t be all the pictures with “Baby Tatum.”

So cute, so Callie.

Anyways … behold, Tatum —

Major “FAVORITE UNCLE” points for my choice of wardrobe for the T-Rex! #babytrex #favoriteuncle

A photo posted by Joshua ❆ Hansen (@joshuwalla) on

Might as well learn now kid to just let the ladies do, what the ladies want. #babytrex #babyphotoshoot

A photo posted by Joshua ❆ Hansen (@joshuwalla) on


COMMENTARY: I am trying to stay optimistic about the results against my efforts. The effort was definitely there — workouts, runs and diet. I just hope when I go to my new endocrinologist — I get some answers. This drives me crazy sometimes.

But, I’m not going to do what I can do, because I’m seeing the results. I know it’ll come — I just can’t give up. But, I won’t lie — I’d sure love to see 30-40lbs. off me right now. But, I can’t think that way … I gotta go step by step.

Anyways — at least I lost something and I am going to focus on that … 

WEIGHT: 281.9 LBS.
BODY FAT%: 25.1%
BMI: 33.1
WAIST: 46″
ARMS: 16.25″


BEGINNING (1/8/16)

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

LAST WEEK (2/19/16)

WEIGHT: 282.6 LBS.
BODY FAT%: 25.1%
BMI: 33.1
WAIST: 46.1″
ARMS: 16.3″

THIS WEEK (3/4/16)

WEIGHT: 281.9 LBS.
BODY FAT%: 25.1%
BMI: 33.1
WAIST: 46″
ARMS: 16.25″


BODY FAT%: 0.0%
BMI: 0.0
WAIST: -0.1″
ARMS: -0.25″
THIGHS: 0.0″

Daily Shorts.fw

The Hard Way, An Ultra Runner Pushes 90 from UMontana Journalism on Vimeo.


A photo posted by @my.run on

A photo posted by @my.run on

A photo posted by @my.run on



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 www.donut.run URL. I haven’t done anything with it — yet. But, I now have a few ideas.
  • Um, people are weird. And, stupid.

The 101st Fartlek Friday™ – It’s time for a little hibernating …


Phew! It’s been a busy week! December weeks always are busy ones. But, it’s been a fun week with the annual Joshby Awards happening — not to mention the beginning of the blog’s rebranding from Running180 to PhatJosh.

The latter wasn’t really intended to happen now — as I mentioned in my post earlier this week. But, I guess if you’re reading this now — odds are you found the new URL.

I wanted to learn how to transfer my old PhatJosh URL over to this blog — and well — it was just easier to DO it, then learn how to do it and then forget all of that once I wanted to actually transfer it.

So, welcome to PhatJosh.com.

I won’t delve into too much since I already covered a lot in this post. But, look for a whole new look and feel to the blog come after Christmas. The format will be a bit different — and I’ll be blogging a bit more throughout the week.

The only thing I know that will pretty much be the same is my race reports — everything else, including Fartlek Friday are up for review and assessment.

But, all of that will happen come January 1st when I get back from blogcation. These next two weeks — I’m basically taking time off from the bloggy blog. But, don’t worry it’s not like you won’t see me in two weeks — I am still on Facebook and Instagram, and occasionally Twitter.

If you HAVE to stalk me — there’s a way.

Anyways, I am looking forward to the next couple of weeks. I’m spending it as a time to review my goals, focus and plan for 2016. I pretty much have it planned out — but I really like taking the last couple of weeks of the year to review all of that.

Plus, I’ll be tweaking the blog layout and graphics some — which will be fun.

But, most of all — I am just looking forward to spending time with family, enjoying the time off from work and focusing on the reason for the season. That’s what I am really looking forward to more than anything.

It’s been a fun and challenging year, but I am looking forward to what 2016 will bring in the form of fitness, goals and prosperity. There’s a lot of things to be and get excited about — especially some that I will share come January.

But, I hope you have a great holiday season — a very Merry Christmas and a Happy New Year! I wish only my best for you and all my friends going forward into 2016!

See you in 2016!



I hope you’ve had a chance to check out the nominees and winners of the 2015 Joshby Awards. This past week I have celebrated and honored the number of people in my life who have inspired and motivated me this past year.

Here are the 2015 Joshby Award winners —

Congratulations to all of the nominees and winners.Your friendship really means the world to me and is the reason why I give out these awards. I have some very awesome friends and this is a small way that I can acknowledge their impact in my life.



We’re having another Bugout Run tomorrow morning — here in Bountiful. Since we have a lot of snow — it’s snow related. So not much running — just more hiking through snow and winter prep.

And, I can’t believe I am saying this — but I am excited. Yes, excited — about hiking/running in the snow. I hate the snow — which is odd considering my middle name — but, I know that I need to get over that. If something happens during the winter months that require me to bugout or survive the elements — I gotta do it.

If you want to read our scenario and bugout plan visit our Facebook event page — don’t forget to RSVP and join us in Bountiful tomorrow morning!




Well the Christmas Village is up. #christmasvillagersbetterrun

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

Whoever says this is a Winter Wonderland is gettin’ nuttin’ for Christmas! #morningcommute #utahsnow #ugh

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

Sometimes the workout is just getting yourself TO the gym. #ohsnowynight

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

What this sticker should really read is — “ONE SIZE FITS MOST — except on Josh” #igottabighead

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


Daily Shorts.fw


The 98th Fartlek Friday™ – waka waka waka waka waka waka waka

I’ve been in a very Muppety (new vocabulary word to submit to Websters) as of late. Not sure why? Well, okay, actually part of it has been because I’ve been digging the new Muppets show on ABC. Much better than their last attempt back in the 90’s.

It’s Muppets all the way — but tailored probably more towards the adults. No, Kermit isn’t smoking joints while Fozzie tells nothing but dirty jokes — it’s just more — um — mainstream? More modern is probably a better way to put it.

I’ve really been enjoying the writing and I hope it’s picked up for a second season. The plot lines are great — I love Kermit’s new girlfriend, Fozzie’s actual girlfriend and the depth they give some of the supporting characters like — Skeeter, Janus and Uncle Deadly.


If I was going to nitpick though — which I will, since it’s my blog — not a fan of Miss Piggy. I’ve never liked Miss Piggy actually. I just have never been able to stand her pompous and egotistical personality. And, quite frankly, I think the show makes me actually like her even less.

So yeah — after watching The Muppets I get hungry for bacon.

The other thing I don’t like — and this is ridiculously minuscule — but it still bugs me. Is that I wish they had a bigger role for Rowlf. He’s always been one of my favorite Muppets — especially in The Muppet Movie and The Muppets Take Manhattan. His personality and shtick deserves a greater role — not just as a bartender.

But, the sub-story lines of the sexual tension between Sam Eagle and Janus, the awkwardness of Fozzie and his girlfriend’s parents and the complete insanity from Dr. Teeth and the band members — I really love it all.

Oh and Sweetums. Probably my favorite Muppet of them all — well and Gonzo. And, Kermit. And, Pepe. And, Animal. Oh, Animal. Okay, so I love them all — well except for Miss Piggy of course.

But, if you haven’t watched any of the new episodes — you have to. I usually catch them on Hulu — but it’s on Tuesday nights on ABC. I’ll leave it at that before I sound like a commercial spot for both the show and network.

Well — talk about some random Friday-ness, eh?

It’s actually been a pretty great week overall. I’m still basking in the glow of my ultra marathon — that’s pretty evident from yesterday’s post. I’ve got a number of projects that have been keeping me busy — helping with an event on December 4th and 5th for O.U.R. – Operation Underground Rescue here in Bountiful, there is a Bugout Run tomorrow morning in Provo and we’re recording an episode of the Runcast in the afternoon.

Busy, busy, busy — fun, fun, fun!

And, then next week we really start to dive into the holiday season with Thanksgiving and, the appropriate, beginning of the Christmas season. That includes running the Thankful 13 on Thanksgiving morning — and not much else during the break. I probably will eventually go see The Hunger Games and Star Wars, but honestly — I’m not in a rush.

I’m just excited that Christmas is around the corner.

But, I am focusing on week at a time. I’m going to enjoy Thanksgiving and especially this week first. And, who knows — maybe I’ll pop in a Muppet movie to pass the time?

Now that sounds fun.



This past summer, your’s truly, made his cinematic debut. Well, okay — I was once an extra in a film and I’ve photobombed news camera numerous of times — so I don’t know if I can count it as my “DEBUT.”

But, it was definitely my debut as a fitness model. Yes, you read that right — fitness model. It’s just one of the many titles of man of my prestige holds (I kid, I kid).

I was a fitness model for a fitness video called, “Freedom2Move” — it’s a locally owned DVD series of workouts that are tailored towards every and any fitness ability. This includes ability levels because of age, mobility or fitness level. It’s tailored to YOU.

There are three volumes to the workout series — and I’m in the third volume which focuses on the abs, back and pecs. Intrigued aren’t you?

Now, here’s the deal — I have a discount code for you. When you buy any of the volumes — or the complete set you can use code OUR10 to get 10% off your order. Just make sure you apply the code at checkout (and not in the non-profit purchase code field on the product page)

That’s not all though — Freedom2Move will also donate 10% from each order to the Operation Underground Railroad (O.U.R.)They are an organization that helps rescue, free and rehabilitate children that have been kidnapped into the sex trade industry. A very worthy cause and non-profit organization.

So what are you waiting for? Get fit, make a difference and see me in my fitness model acting debut — and if you’re lucky I’ll even sign it for you!



I have posted a few things about this event on my Facebook, but I need to spread it more, especially here on the blog. I am involved with helping to raise money for Operation Underground Railroad aka O.U.R. — here in Bountiful.

There is a FREE event on Friday, December 4th at the Bountiful High auditorium featuring O.U.R. founder Tim Ballard, Utah Attorney General Sean Reyes and the One Voice Children’s Choir. It’s going to be a HUGE event!

Our little team (though growing every week) in Bountiful is trying to raise $75,000 for O.U.R. That money will help fund three rescue missions. That includes any administration costs needed, the operation and rehabilitation for the children as well.

I am involved in this for many, many reasons. But, the number one reason — is that it sickens me. It sickens me these children are sold or kidnapped into the sex slave industry — no freedom, no safety and absolutely no life.

For what? Someone else’s perversion.

It’s gotta stop and it will — and, I love that O.U.R. has set out to do just that.

If you are interested in coming to the event there is a Facebook event page you can get updates and information on. There will also be a 5K the following morning in Bountiful that any one and everyone is welcome to come and support. The price is $30 and that includes a t-shirt that you will receive along with some other swag.

Oh, plus, the Waffle Wagon will be there selling — well — waffles. And, I’m sure they’ll also be selling some hot chocolate as well. There is a Facebook event page for that as well — and if you want to register you can do so here.


Writing a letter to Santa Claus is serious business when you’re a kid. #christmasiscoming

A photo posted by Joshua O. Snow Hansén (@kindaqwerty) on

My adult Christmas list … #santaclausiscomingtotown A photo posted by Joshua O. Snow Hansén (@kindaqwerty) on

The world needs more Thanksgiving cards like these — just sayin’ #thanksgivingfun #handturkey #grownupartsandcrafts A photo posted by Joshua O. Snow Hansén (@kindaqwerty) on

WOW! Look at our awesome signs for our @ourrescue event on Dec. 4 at @bhs_braves auditorium. #ourrescue #fundraiser #breakthechain

A photo posted by Joshua O. Snow Hansén (@kindaqwerty) on

How do you fix a toddler’s broken pants? Easy — duct tape. #ducttapefixeseverything A photo posted by Joshua O. Snow Hansén (@kindaqwerty) on


Here are a few other things that have caught my attention this past week —

  • It’s been heartbreaking watching the news updates about the Paris attacks. As my Grandma would often — and probably say if she was still here — it’s not my world any more. Heck, it’s not my world any more.
  • I’m just praying that our world leaders fight the ISIS threat. But, more than that I am just praying that we continue to focus on the good in the world. Yes, there is evil. Yes, there are bad people out there. But, we need to focus on the good in the world. We need to find our common values and embrace those. Call me an idealist — but, I believe in the future of humanity and the good that is here now.
  • Along with the tragedy a lot has been made about bringing Syrian refugees into the US and other European countries. I see both points of view — but, honestly — bring them in. Yes, we need to be vigilant of who we bring in — but, if we’re worried about letting terrorists into the country — they’re already here. Let’s give the support we can to those who REALLY need the help and assistance. Don’t let the fear of a few bad apples destroy the whole bushel.
  • That’s probably as political you’ll ever see me get on my blog and social media.
  • Changing the mood — I love photography — especially wildlife photography, so these pictures are BEYOND awesome. Check ’em out.
  • This totally makes my day — I am pretty sure if my Dad had a GoPro he would have done the same thing.
  • I’ve watched this like 10 times — funny every time. Makes my desire to have a cat and garden cucumbers even more.
  • This is way too much information then you’d ever ask for about Olive Garden — but it’s worth the read.
  • Seeing Jared Fogle — ex-Subway pitchman — get over 15 years for child sex crimes is rather rewarding. No celebrity treatment or leniency — just 15 years. Bravo, judicial system, bravo!
  • This is a pretty interesting article about original names of some fairly famous cartoon characters — did you know that Tweety Bird’s original name was Orson? Hmmm.
  • I don’t know what to think about this?
  • I hate running in the cold — well — I should say snow and ice. But, still, in the winter you’ll find me Netflixing it on the treadmill — Netflix and ‘mill anyone? (ducks from thrown tomatoes). Anyways, these are some good tips.
  • Idaho aka “North Utah” — don’t deny it.
  • Yeah, I am pretty much sure some of the things I’ve said to people should be on this list. I don’t get embarrassed easily, but sometimes I sure am awkward! That’s why I think Jennifer Lawrence and I are soulmates. It also doesn’t hurt that we share the same birthday.
  • There is a Zoolander 2? Really? Really, really? Ugh.
  • Any of these gifts will be acceptable for you to gift me for Christmas. Just sayin’ …
  • Um, yes please!
  • Oddly — this makes me want to have kids — like yesterday.
  • This guy has my type of humor — I think I would do the same thing in his situation. Hilarious!
  • I think I’ll watch this YouTube gem the next time I need a little motivation for my next run.


The 93rd Fartlek Friday™ – We’re half way through October and I’m in need of a pumpkin spice rehab center

fartlek.fwI love me a good Friday. I’m excited about this weekend for a couple of reasons. One, we’re doing a Bugout Run tomorrow morning here in the Salt Lake area. And, then also the U game, church, sleeping in … until it’s time to go to church and, oh yeah, we’re recording a podcast this weekend as well.


It’s been over three weeks since the last time we recorded. It wasn’t planned that way, but we tried to crank out a podcast before Disneyland and we couldn’t line up our schedules, then I was in Disneyland and then when I got back from Disneyland I was sick.

And, it was a cold. But, not a regular cold … more like the, “did you go through a second puberty?” kind of cold. My voice was all cracking like a teenager, but by the end of the week I was singing, “Ol’ Man River” pretty much better than Paul Robeson.

But, alas, I’m thankfully past that stage.

Look for a couple of Runcast episodes in the next couple of weeks. This weekend’s will be a catch up on what we’ve missed. We’ll talk about the Layton Marathon Guinness World Record, dropping from a race and probably some other things that’ll make us laugh.

Then sometime before Halloween we’ll be doing a special Halloween episode. I am excited about this one. I am not going to give away exactly what we’re talking about, but it’ll be fun.

Anyways … the next episode should be out next Wednesday. So stay tuned here and on the Runcast Facebook page for a link once it’s live.

Oh, and if you’d like to join us for the Bugout Run it’s FREE and you can get all the information, meet up location and logistics here. Come join us! It’s fun!

Anyways, have a fun weekend! Be safe! Run hard! Run fast! Run for fun!

And, if you’re not. You’re doing it wrong.



If you stalk me on Facebook, you’ve probably already seen this, but my pretty little mug was on KSL.com this past week. Luckily it wasn’t for something that wouldn’t make my Mom proud. It was an article about the Layton Marathon Guinness World Record feat. Pretty cool!

Though I wasn’t one of the runners that completed the full marathon, it was still quite the experience getting the whole thing ready, running what I did and then supporting the team to the finish line. It really was a team effort. I’d love to try it again.

Anyways, here’s the piece by Arriane Brown. Great read!


All my girlfriends love wearing my cat shirts. #toocuteforherowngood

A photo posted by Joshua O. Snow Hansén (@mejosher) on

Chicken Little has started laying eggs. They might be small, but she’s cranking them out like a boss. #chickensofinstagram A photo posted by Joshua O. Snow Hansén (@mejosher) on

My steak is looking awfully like South Carolina. #mysteakshallriseagain!

A photo posted by Joshua O. Snow Hansén (@mejosher) on


Here are a few other things that have caught my attention this past week …

  • Yeah, this HAS to be the worst aunt … EVER. Can you believe she would sue her 8 year old nephew over a botched hug? Gimme a break!
  • I just love the title of this article. Go ahead and click on this link. BAHAHAHA! Funny, huh? Never gets old.
  • GO UTES!
  • I’m not a big fan of Halloween, but I do appreciate a funny costume. Some of these are hilarious. Especially the Pizza Rat. Though, now all I want is a dog.
  • Um, yeah, no.
  • When you’re on a diet these kind of articles actually help keep me on track. Go figure, huh?
  • Because cats.
  • I love October baseball. I especially love it when the Giants are in the postseason, but since they aren’t this year I love adopted a team or two to cheer. This year … the Cubbies! I’ve always had a soft spot for them, especially since I served my mission in Chicago and have attended a game at Wrigley Field. So now that they’re in the NLCS … it’s all World Championship or Bust! Let’s end that curse.
  • This is a pretty cool visual ditty of vintage pictures of Wrigley Field. Best ballpark I’ve been too!
  • Oh geez … there’s always some way to make a buck, huh? Maybe I should ship water from the Great Salt Lake around the world? You think people would buy that?
  • This is great news … PIZZA!!!
  • Interesting.
  • HAHAHAHAHA! I love this.
  • I just posted this to let you know of my disdain for Quiznos.
  • Yeah, this is one of the main reasons why I fly JetBlue and Southwest. The audacity of that flight attendant.
  • Tempting. But, if I ate a 30lbs. burrito … I’m pretty sure I’d never want to eat a burrito again in my life. I can’t have that.
  • I took this quiz and got Back to the Future. Alright!
  • MUPPETS!!!
  • Can you tell that I love the Muppets? I’m still trying to figure out if I like the new TV show? Honestly, wouldn’t be surprised if it was cancelled. I hope not though. I think that’s a good place to stop.


So a couple weeks ago I started this mock fitness Instagram account called @demotivatedfitness. Obviously I have nothing against the fitness industry or people’s personal journeys towards better help. But, you’ve got to admit … it’s fun to poke fun of it sometimes.

Here are a few of the memes I’ve posted the past couple weeks … for your amusement.

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