Tag: weight loss

KETO UPDATE: Three Months In

Well, here I am.

It’s been three months since I started my keto diet. And, I reached my goal of losing 30lbs. — which I truly excited and grateful to meet. It was a weird about way getting here, but I am here.

When I made the initial goal, I didn’t expect the initial weight loss. I reached my goal pretty much within about six weeks of me starting the diet. This got me excited because this got my brain thinking that I could lose 40lbs or more with that kind of start.

Yeah, no.

I stalled out — for way too long. Nearly 5-6 weeks of going nowhere on the scale. I won’t lie, it was frustrating and a bit concerning. But, after consulting friends, message boards, Facebook groups, etc. — what I was experiencing was pretty normal. If not expected.

So, I just buckled down and made sure I did what I needed to do. I kept to my diet, kept running, kept exercising and remaining hopeful that the scale would begin moving again.

And, it has.

About a week, week and a half ago the scale started going down again. and I am now in the 240s. A place I haven’t been for a while. It feels good to be here, because I am less than 15lbs. away from my goal weight — or the weight I feel comfortable at with my running. That’s exciting.

Through the ups and down with the number of the scale, I’ve been measuring my success in other ways — I’ve lost inches around the waist. I feel and see that nearly every morning. To me that feels better than any number on the scale.

But, besides the clothes, my energy levels are so much better than they were back in August. It took a while for my running stamina to get where I wanted it with the diet, but a couple weeks ago I felt a breakthrough with a couple awesome midweek runs.

I feel like I am in a good groove with the diet, my fitness and running.

And, now I’m off to Europe for two weeks.

I won’t lie, I am a bit nervous about the next two weeks. I know I am going to gain weight. I already made the decision that I am not following keto while in Europe for obvious reasons. This will be a once in a lifetime trip to Paris, Rome and Greece for me — I’m experiencing it.

Now, will that give me free reign to eating like a gluttonous king? Of course not. I am going to control what I can, namely most breakfasts and my snacking. But, I am going to have pizza in Italy, french pastries in Paris and authentic spanakopita, tiropita and everything in between. Especially considering that I grew up on Greek recipes that weren’t hand me downs to my Grandma — but, from a 1960s cookbook (that’s a very long story).

I want the real stuff.

I don’t know how much to anticipate myself gaining. Internally I tell myself 10-15lbs., but it will probably be lower. Especially considering that I’ll be doing a lot of walking during the two weeks.

Either way, I’m going to remain with the keto diet after my return. I love the way I feel on it. It works. And, coupled with the needed miles I need to do in preparation for the Jackpot Running Festival and my 100 miles in February — this will help me prepare for the race better than any other diet.

I don’t see a reason to stop doing what I’ve been doing the past three months. I just hope the next couple of weeks don’t set me back too much. I’ve really loved the groove I’ve been in lately.

But, that’s something to worry about come December 1st. Right now it’s all about Europe!


START: 282.2 lbs. (8/16/17)
CURRENT: 247.2 lbs (11/15/17)
OVERALL LOST: -35.0 lbs.

MONTH #1 START: 282.2 lbs.
MONTH #1 LOST: -23.8 lbs.

MONTH #2 START: 258.4 lbs.
MONTH #2 LOST: -5.6 lbs.

MONTH #3 START: 252.8 lbs.
MONTH #3 LOST: -5.6 lbs.


Choices.

Life is about choices.

Where we are now is a sum of the choices we have made during our lifetime. The good, the bad, the stupid and even the mundane. But, they’ve been our choices — decided upon for various reasons.

I’ve learned over the years that choices aren’t easily classified. Sure there are good and bad choices, but I also like to look at the easy and difficult as well. But, life is defined these choices we make. Some on a daily basis, others when the necessity arises.

But, ultimately, the choice of direction, selection and action is in our hands — no one else’s hands. When you grasp that reality — it’s life changing. You literally are the master of your own fate.

Eight years ago today — I made a choice.

I made a choice to live — to wake up. I made the decision to be actor in the story of my life and no longer a background extra. Yet — it wasn’t this grand choice I made heralded by trumpet carrying angels and light of inspiration. I didn’t just want a change in my life, I needed one.

Today, eight years ago, I didn’t know where to start. I just knew I needed to start somewhere. I was tired of false starts and redos, so I embraced my imperfection. I didn’t fully see the end from the beginning and it took a lot of faith for me to take those initial steps — but, I took those steps.

I chose to wake up and be present. I chose to be optimistic and to find the best in others — especially myself. I chose to be the author of my story — a story with infinite possibilities of new chapters. No one else was going to write my story.

With these new choices, did change come overnight? No. Far from it. But, it began the process where I had the faith in myself to make better choices in my habits, health, diet, exercise and overall life.

I started my focus on my weight, because that was the easiest thing to tackle first. It was the most obvious needed change from a physical and emotional point of view. Weighing over 400lbs. impacts you in many areas of your life.

When I started having success with the scale, I soon realized that the joy I experienced was fleeting. As great as I felt physically — that did little for the person that I was inside. I knew that I also needed to eventually work on him as well.

And, that was a fight I delayed for as long as I could. But, I knew that when I made the choice to live a better life — that this would eventually have to happen. So, I focused on me — emotionally, socially and spiritually.

This was the hardest part of my journey. It’s not easy looking inward. That’s why dealing with the outward was so much easier. But, I started addressing things in my life that I had neglected.

The change was hard. Especially when you realized the pain you had to go through in order to get to the joy, peace and calm you wanted. But, as difficult as that realization can be, it can also be a driving force behind the daily choices you make.

My change and transformation inward wasn’t overnight and in many instances — is a change that is still ongoing. But, I feel when I made the choice to be a runner, that transformation was expedited.

I found that desired joy, peace and calmness much faster and often. I found a confidence in myself that went unrealized for over 30 years. And, I found a community of likewise people that could relate with me on many levels — physical, spiritual, emotional and social.

I felt at home.

The choices I’ve made as a runner are many, but the root of it all lays in the decision to make my ambitious goal of running 180 races over 13.1 miles before age 40. I made this goal at age 30 shortly after I ran my first half marathon. I made it because I wanted running to be a part of who I was and to see where it would take me.

And, like many journeys — I never quite expected the journey to go as it has up to now. By the end of the day, today, I will have finished my 169th race, that leaves me with just 11 races to my goal — that’s three years earlier than expected.

The early attainment of that goal has a lot to do with how running has changed my life. I have embraced the love of the unknown adventure — and each race has been an adventure. Whether it’s been a new distance, pursuit of a new goal or a race met with a “que sera, sera” attitude due to unforeseen circumstances.

Many of these adventures have led me to some of my most cherished friendships. Along with adventures that are too numerous to count and moments that will never be forgotten.

Whether it was running a half marathon in blue jeans in support of my Mom’s battle with cancer, running alongside Jill for her first marathon or running with wingless angels during the last five miles of my first 50 miler — those memories will never be forgotten, along with many, many others. I wish I could list them all here.

I don’t just feel lucky, I feel blessed, for the many people in my life. They’ve made my affair with running the life changing journey it has been in my life. And, I thank God for them all.

Often when I find myself pondering about this journey and the places I’ve been and people I’ve met — I go back to the beginning to that moment, when I made the simple choice. A choice to wake up and live. Who would have expected that choice to lead me to now? Eight years ago … not me.

But, here I am.

And, the great thing about my journey, is that you can take a similar journey too.

The choice is yours.


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KETO UPDATE: Two Months In

It’s hard to believe that I am two months into this thing. This past month has gone by quite fast to be honest. My weight loss has slowed down which was kind of expected. But, overall I am close to losing 30lbs — which was my overall goal for the whole three months.

So, though I only lost about 5-6lbs., I am still ahead of my projections — and I am losing inches at the same time. So I am still progressing — which I need to remember. The number on the scale is just part of the equation on the affect this diet has had on my health.

I am still tweaking my thyroid medication, but I feel a difference following a keto diet. Especially the past couple of weeks since I switched my thyroid medication dosage. So I am very optimistic.

Looking forward to the next month, I’d like to lose more than just 6lbs. I feel like I can do more — I’d really love to see 10-15lbs. if my body is up to it. I mean, it’s not like there isn’t fat there to lose. I would love to be close to 240-245 by next month.

Besides just keeping doing what I am doing — I think there’s a few other things I can do to get there. Beside watching my macros closer, I really should watch my dairy intake a bit more. Being lactose intolerant is probably not helping me much. Almond milk and alternative cheese should be more prevalent in my diet.

Should.

But, I won’t lie, cheese is a much more enjoyable fat to add to meals compared to olive oil. But, yeah, I need to slowly breakup with it.

I also need add a bit more intensity to my runs. I am working with my coach, not to necessarily make me faster, but to work on my endurance for my 100 mile run in February. But, if I can up my intensity a bit during my week day runs, I know I can burn some more fat along the way.

The changes aren’t huge, but little tweaks that can hopefully help me break through this plateau. And, I can’t let myself be too overwhelmed with the non-progress on the scale, because I am progressing. I just have to remember that.

But, here’s to the last month — and to 240!

Let’s get to work!


START: 282.2 lbs. (8/16/17)
CURRENT: 252.8 lbs (10/16/17)
OVERALL LOST: -29.4 lbs.

MONTH #1 START: 282.2 lbs.
MONTH #1 LOST: -23.8 lbs.

MONTH #2 START: 258.4 lbs.
MONTH #2 LOST: -5.6 lbs.

MONTH #3 START: 252.8 lbs.
MONTH #3 LOST: 0.0 lbs.



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KETO UPDATE: One Month In

I’ve meant to post this earlier this week. But, thanks to not feeling too hot after my race this past weekend and working on that race recap, I’ve taken my time to get to get to it. But, that’s okay, it’s still relevant.

The past month has gone by pretty quickly — it’s hard to believe that I am a month into my 36th year. Almost as hard as it is to believe that I am 36. I mean, adults are 36. I have actually really loved my thirties, so I’m not complaining too much. It’s hard to believe sometimes how fast time goes.

I’ve been following a keto diet now for a month and I feel like I have finally gotten the hang of it. The first couple of weeks were kinda stumbling and bumbling while faking it until I got it. But, I think I got it?

I’m down -21.8 in the first month. Sometimes that I am, quite frankly, surprised and happy about. My body has really responded to the diet, which is something that hasn’t happened a lot in the past 2-3 years. It’s giving me hope that I’ll get where I want to be physically for my 100 mile run and future fitness goals.

It’s been hard dealing with my Hashimoto’s Disease, but this diet really seems to minimize many of the affects to my body. I have noticed a jump in my energy, attitude and hunger cravings. I’ve found a groove the past week, week and a half, that I haven’t felt in quite a while. I’m happy.

I know I have quite a bit of work still cut out for me. And, that’s fine — fine and fun. I am exercising 4-5 times a week, which includes a weight training class three times a week along with 2-3 runs during the week. This is all on top of my daily physical therapy for my foot — which really isn’t a workout — but, it is. I count it.

The changes that I have seen aren’t just with my energy levels, but I’ve seen changes physically as well. I am noticing the change in how my clothes are fitting and looking in the mirror. It’s a great feeling when you notice your pants slipping a bit off your waist.

I have also noticed the change in my appetite. I have included intermittent fasting into my diet, so I don’t eat usually until 11am to noon depending on the day and then eat my meals within about six hours of that first meal. I seriously don’t have any major cravings — which has surprised me. But, when you’re on spot with your fat — you shouldn’t be craving much or anything, especially sugary.

I am excited to see what this next month will hold for me. I don’t expect to lose another 22 lbs., but I’d love to lose another 10lbs. to put me over 30 lbs. lost since I started this diet. That’d be amazing, because I was hoping just to lose 30 lbs. in the 90 days I was planning on following the diet. I am well on my way to that goal.

I do have a few things to figure out about this diet, mainly about what I am going to do with it after the 90 days. I will be in Greece for a couple weeks in November and I am not planning on doing a strict keto diet while there — it’d really be impossible, especially since I am going back to the “homeland” and spending time with family there.

But, I want to continue to follow the keto lifestyle after my return. I am sure I’ll put on a little weight. But, I want to stick to it throughout the holidays. I am sure I will make a few adjustments here and there, but I have a couple of months to do my homework on that. But, I need to have it on my mind now as not to blind slide myself when I get back from Greece.

Anyways, here are my numbers along with my workout routine that I’ve been following for the past month …

START: 282.2 lbs. (8/16/17)
CURRENT: 258.4 lbs. (9/15/17)
OVERALL LOST: -23.8 lbs.

MONTH #1 START: 282.2 lbs.
MONTH #1 LOST: -23.8 lbs.

MONTH #2 START: 258.4 lbs.
MONTH #2 LOST: 0.0 lbs.

MONTH #3 START: 0.0 lbs.
MONTH #3 LOST: 0.0 lbs.

CLICK TO ENLARGE

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Moving forward — one step at a time

I love running. But, I won’t lie, this past year of running — has sucked. It started off promising with my ultra in February — and a couple good races. But, then in April when I sprained my ankle — it just all went downhill from there.

I had to back out of a number of races or downgrade to a lower mileage. It’s been mentally and physically challenging for me. Difficult difficult lemon difficult. And, I’d be lying if I didn’t say it was rubbing thin with me.

Since June I’ve been doing physical therapy for my foot and I’ve made big strides toward recovery. It’s been slooooooow, but I’ve corrected the over pronation in my right foot — which has helped a lot. The over pronation was prevented proper healing in the ankle and, according to my foot doctor, the reason why it probably got sprained.

Ugh.

This past summer I’ve made progress. I ran 20 miles in August — relatively pain free, I’ve found a diet that’s working and have dropped nearly 18lbs. and I’m feeling optimistic moving forward toward my 100 mile run in February. And, then this past week things kinda got derailed.

During the Nebo Half I aggravated my ankle — again. Not horribly, but enough to cause some discomfort. It was from a couple of factors — I think I tied my shoe too tight, I lifted my big toe (as usual) too much on the steep course and I think I just got lazy with my form in the later miles. All of that contributed to my ankle feeling very aggravated.

Not fun.

After talking to my foot doctor and physical therapist this past week they wanted me to rest the ankle a bit — especially from the long distances. Not only did they not want me to run this past weekend (not a problem — was only planning 6-8 miles) but that meant no marathoning for at least a month. So instead of sweeping the Revel Big Cottonwood Marathon — I was regulated to he half marathon.

They also didn’t want me running both the Jordan River Marathon and St. George Marathon since they are on back to back weekends. They wanted me to choose one — ONLY — if my ankle was feeling better after my next appointment. I can live with that — sorta.

I’ve already decided that I’ll choose the Jordan River race over St. George. As crazy as that seems — I’d rather run closer to home and save the additional money of gas, hotel, etc. for Greece. Plus, I’m not 100% confident that I’d hit the cutoff times for the marathon? I’d hate to put in all that effort just to get a DNF. At least I know Jordan River is more lenient with cutoffs.

But, with that said — I just hate going through exactly what I did this spring with my races. I hate dropping races. But, on the other hand, I have to remember that there is wisdom in this for the long term. This is also allowing a more successful attempt at my 100 mile run in February. That’s why I need to keep doing what my therapist and doctors tell me to do, because I AM RUNNING A 100 MILES IN FEBRUARY.

I’d be lying though saying that I am not nervous about it. I am less than six months from race day — and many of these marathons were supposed to help in my preparation for the race. Luckily, my ultra training consists of more “time on feet” than average pace. But, still, not getting those marathons in are a mental strain on me.

The good thing is — I will have plenty of time to get time on my feet in the next few months. I am still sweeping the Haunted Half in Salt Lake City. I am also running the SoJo Half and Howloween Half the following weekend — the later might be me hanging out with the sweeper, but I don’t care. And, then I have a couple of trail races that will be good change of pace runs before my trip to Greece in mid-November.

Once I am back from Greece my plan is to ramp up the miles toward my 100 mile attempt. I have my training schedule planned which includes a lot of miles at both the Olympic Oval, Liberty Park and the treadmill. I only have two races planned between December and race day — the New Year’s Run Resolution (Jan. 1) and Sun Marathon (Feb. 3).

I’ll be doing a lot more Friday-Saturday runs, night runs and mental test runs — much like I did last year in preparation for my 50 miler. I’ll share all of that at a later time. But, I’ve got to get my ankle to the point where it can handle all of that. Which I believe will happen — but, it’s hard to not be skeptical.

So really the only thing I can do right now is focus on the continued rehab — no matter how frustrating that is — and just doing what I can do. I am focusing on strength training and weight loss right now, especially with my keto diet. I am down about 18lbs. which will help a lot with my running and ankle more than anything else right now.

I am just trying to stay optimistic about what’s in front of me and just do what I need to do to get there. More than that — I’m just trying to stay positive about it. And, some days — that’s hard.

But, I’ll get there.


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Experiencing the “Keto Krash” …

Remember how, when I started this diet, I said that I didn’t know what I was doing? Yeaaaaaah — last Saturday — I had NO idea what I was doing. While running the Run Elevated Half Marathon down Little Cottonwood here in Salt Lake, I totally crashed.

Not the kind of crash where you fall down scrape your knees and whatnot, but physically, mentally and emotionally — CRASHED. It took me almost over a half hour to finish the last miles. It was bad.

But, luckily for you, I am alive and able to blog about my experience. Not to mention to share a few things I learned from my experience, that I will be doing differently this weekend at the Nebo Half.

So let’s start off by identifying what I did wrong …

  • I didn’t fuel properly for this phase of my diet. I focused on drinking electrolytes the night before and morning of the race, but that wasn’t enough. I mainly fueled with fats and protein.
  • I don’t think I ate enough food in the morning — I ate some turkey and cheese, some hardboiled eggs, dill pickles and couple slices of pork I cooked the night before. That seems like quite a bit of food, but it wasn’t and I felt that fairly early in my race.
  • I ate two hardboiled eggs a half hour before gun time. This didn’t settle well on my stomach and gave me some unpleasant gas. I felt sorry for the downwinders. It was a bad decision all around for me.
  • I didn’t properly refuel with electrolytes during the race. I started taking sips of Gatorade, but to avoid the extra sugar I focused on hydrating with more water. It’s no wonder I crashed at Mile 11 with this game plan.
  • And, lastly, I didn’t research enough of what I should have done for the half having just started this diet.

Here’s what I probably should have done …

  • I should have slightly spiked my carbs before the race — like a half banana, half an orange or some kind of carb-filled fruit. Nothing processed, but a whole food.
  • I should have run with my applesauce packets I am accustomed to running with lately. Each packet has about 13 grams of carbs and if I sipped this throughout the run it would have helped me a lot in the middle of the run.
  • I should have packed my own Powerade Zero to drink throughout the run. If I was so worried about the sugar — there’s an easy solution to that problem.
  • I should have read and researched more — and not been so stubborn in not allowing myself to eat a few extra carbs right before and during the run.

And, finally, here’s what I am planning on doing differently this weekend during the Nebo Half …

  • I am going to read more about what I should doing to avoid a crash during a run while on a keto diet. That’s a must. I need to avoid that as my #1 goal for this weekend’s race.
  • I am going to eat a half banana about 10-15 minutes before the race — just to give myself the jump of energy.
  • I am going to run with two applesauce packets. I am going to sip from one as long as I need to, keeping the second as a backup plan.
  • I am going to bring my own Powerade Zero — either on my waste or on a hydration pack. I haven’t decided yet — I kinda hate both — so it might be a game time decision which one I go with. But, it might be the backpack, belts make me feel weird.
  • I am not going to eat hardboiled eggs before my run, but I will load up some peanut butter, meat and cheese the morning of the race. I need more calories — lots more. But, not too much where it’ll make me sick.

I think these are good assessments and good directives. I’d like to say that I don’t need the half banana or applesauce, but I feel like right now I do. Plus, it’s unprocessed and not too carb loaded. I hope to ween myself off it completely within the next month.

But, we’ll see?

I just need to listen to my body and take the cues it’s giving me so I don’t have a repeat of Saturday. That’s not going to happen again.


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Moving on from here …

In an ideal world this would be my Ogden Marathon race recap. Heck, in a even semi-optimistic world this would be my Ogden Half Marathon race recap. But, it’s not.

I could write a country song from everything that has seemed to go wrong with me the past month or so. Whether it was spraining my ankle, DNFing the Salt Flats 50K, DNSing the Tulip Festival Half, getting the flu, having a non-healing ankle, then dropping the Ogden Marathon, Utah Valley Marathon and Ragnar because of the ankle — no beuno.

No beuno at all.

My running the past two weeks has dropped quite significantly, because of the ankle. After running the Provo City Half, I knew it was more serious than I imagined (or hoped for) and something would probably have to be done more than me icing and medicating it. Do I think it’s broken? No. Do I think there’s a ligament tear? No? Maybe?

I really feel like it’s somewhere between a Grade II or III sprained ankle. I mean, I’m no foot doctor, but I know how to navigate WebMD with the best of them. Either way, I decided I really should go see an orthopedic doctor about it. Because maybe there’s something he can do to help me with it? So I have an appointment on Thursday to see an orthopedist.

We’ll see how it goes.

I can walk on it. It’s just constant running or any lateral movement aggravates it. Which could be a problem with my current training, but I’d rather adapt then step back completely from it if I can avoid it. I just signed up for a couple gym classes during lunch that I really want/need to take — a spinning class and express weight training class.

The spinning class will be the hardest one on my ankle. I learned on the first day that there’s no way I can stand and spin. So, I just crank up the resistance and peddle like a bat out of hell. It seemed to work. I was panting and near dead. I just don’t want to give that class up, because I love the intense cardio.

But, we’ll see what the doctor says.

I am not expecting surgery or a boot. I am expecting probably a soft cast at the most? And, I am pretty sure he’ll tell me to avoid too much running for a certain amount of time — which cramps my style for June. I already backed out of Ragnar and Utah Valley. But, I don’t want to give up the Bear Lake Trifecta, Drop 13 Half or AF Canyon Race Against Cancer. That’d kill me.

I am hoping he’ll let me run some of these — especially considering I am not going for any 8, 9 or 10 minute mile pace. But, that’s all hard to say until come Thursday after my appointment. I won’t lie, I’m somewhat impatient about it. It kills me not knowing what the next few months are going to look like.

I am not worried about the worst case scenario. But, I figure I need to figure out how to get myself back to 100% now than wait much later, because my goal isn’t necessarily my next race — it’s my 100 miler. I feel like I’ve stepped back a bit with this injury and past month, so I don’t want to go back any further.

I am going to run my 100 miler in February. I am. There are no other options. But, I got to get there. And, taking care of this now is just one of those steps in the needed direction.

Luckily, most of my races coming up are fairly easy to transfer to another runner or next year. I know I’m not hitting my new goal of hitting 180 by next July, but that’s okay, my original goal of 2021 is still well over pace. And, there are lessons I need to learn in all of this — most unseen right now.

But, the first lesson probably would have been — watch for potholes running down Emigration Canyon. That’s a good place to start.

I’ll get where I want to go. I have no doubt about that. It’ll just take a little improvisation. But, I’ll get there.


SUMMARYAs mentioned above — it’s been a tough couple of weeks since my last post. But, I am really trying to stay positive and focusing on other ways to stay active. I’ll be fine — even if I have to step back a bit for now.

May 2017 Miles

Running Miles — 17.0 miles
Race Miles — 13.1 miles
Walking Miles — 73.69 miles
TOTAL MILES — 103.79 miles
Races in May — Provo City Half Marathon and Jordan River Half Marathon.

2017 Miles

Running Miles — 222.25 miles
Race Miles — 164.52 miles
Walking Miles — 494.1 miles
TOTAL MILES — 880.87 miles
Races done in 2017 — New Year’s Half Marathon, Sweethearts 5K, Jackpot Running Festival, SL Tri Club Indoor Half, March Madness Half, Lucky 13 Half Marathon, Emigration Canyon Half Marathon, Riverton Half, Saltair Half and Provo City Half Marathon.


FROM GERMANY WITH LOVE

This past week a German film crew has been living and filming our family. Well, mostly, my brother and his family. But, the whole family has been involved with the project. The host travels the world experiencing different cultures and lifestyles for a week — and this week it was living the “prepper lifestyle” here in America.

So this past week we’ve shown them a microcosm of that lifestyle. We butchered chickens, made homemade bread, showed off our food storage, conducted earthquake and home invasion drills and shot guns — lots of guns. Most of them were shot on Saturday down in Holden.

It was a fun week.

It took a little getting used to to having cameras around you, especially when we were eating. My older brother is somewhat used to it, but to have the whole family behind the camera was kind of fun. And, after the week we made some great friends — from the host to the producer and camera crew. And, we all had a blast — especially on Saturday when we played with the BIG guns.

All these hours of film will be condensed into an hour long episode that will air on German TV in September. And, I am sure I will share a link to the episode. Here are a few pictures from our adventures this week …

My Mom’s teaching Maike how to make homemade bread. She’s a true pioneer woman.

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Bang, bang! We’re ready for some target practice!

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Not much more ‘Murican than guns n’ Yankees.

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Slo-motion fun. Boom boom pow!

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This might as well be the Hansen Family Christmas card.

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This picture is so America it hurts. 🇺🇸

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This guy is LOUD! Wowzers!

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