I have had a bunch of questions lately about my view on what makes people successful with their fitness and nutrition.  I always used to resort to the Beachbody body phrase, “Decide. Commit. Succeed.”  It’s a phrase that I still love and whole-heartedly agree is the true answer.  Simple and basic, that’s what works for me.  Another one that I enjoy is the equation, “Fitness + Nutrition + Support = SUCCESS!”  The level, or amount, of success directly relates to the amounts of each and thus are dependent upon each other. (Sorry, the physics teacher in me just can’t keep quiet sometimes.)

I have a couple of great quotes that have enlightened me on the way to leading a better life, even beyond the fitness and nutrition.  Both have become a strong passion for me and have filled my life with many great opportunities.  However, it the person I have become because of the success that has made me most proud.  Honestly, there are TONS of really fit, healthy looking people out there that are just bad people.  For me it has never been about the aesthetics, granted it’s nice to have them, but it’s always about becoming someone I always knew I could be.  That person that I can look at in the mirror and say, “YES! Be proud. You have a great amount to GIVE.”  The first quote I would like to share comes from Sir Isaac Newton,

“If I have seen further it is by standing on the shoulders of Giants.”

I would not be where I am and believe that no one gets anywhere by themselves.  There are numerous giants I have stood upon in my lifetime.  Without them I would not be able to see the goal or reach that next rung in the ladder.  One piece of success is to learn from those that have been successful.  Study them. Ask them any and all questions. READ!!  You want to learn success, you need to study it.  There are commonalities in all aspects of success, no matter where it is found.  Want to be a better parent? Study good parents! Is Nutrition and Fitness your thing? Study those that have had success. At first, do not question how they did it or how your could do it better.  That was always my biggest hurdle.  Just take the information and study it, you can make it your own later.  Concentrate on being a good listener and hearing the information.  I spent so many years not enjoying school, but now I cannot seem to learn enough.  That’s a philosophy shift.  That is what you need for success.  Check your philosophy and start to learn…climb up on some shoulders and see what is out there.  Another quote I have taken to is,

“You cannot change your destination overnight, but you can change your direction overnight.”

Jim Rohn always said, “The same wind blows on us all.  The winds of opportunity, trouble, change.  What makes you different in your arrival is the set of your sail.” You literally can change you life around in a day.  You can choose to not eat bad food anymore. You can choose to get active.  Simple choices, not easy, but simple. I am always saying, “Baby steps.”  It takes baby steps to get anywhere in life.  There are no quantum leaps.  You cannot strap a gizmo to your tummy for 15 minutes a day, eat McDonald’s because it’s in your point range, then feast upon processed, frozen dinners and pop some magic pill and get a six pack.  The only way you will get a six pack that way is if you buy it at the grocery store and drink it.  However, if you make simple, boring, mundane changes day after day in time you will be miles away from the person you once were in a relatively short period of time.  It took me over 60 days to go from 25.6% body fat to 8%.  What did it take?  A shift in my sail to better eating, working out and proper supplementation.  PERIOD!  Did I get a parade after every day I did this? Nope.  Did I have people at work waving flags and banners every time I chose not to eat cake and ice cream on Birthday Celebration day each month at work? HELL NO!  Your success, your destination is only determined by YOU!  Again, I repeat, determined by you.  Everyone has challenges.  Everyone has obstacles.  Everyone has worries and fears.  Those that succeed choose to sail around those, some straight through them. It is something you must pay heed to everyday and not neglect.  You want to be better, you have to change.  Work harder on yourself than anything else in this world and you will become more valuable to everything around you.  That kind of success and change does not happen overnight, but it does have to start with one step in the right direction.

I hope this has helped in some small way to get you to understand this is not rocket science.  It truly is about all those little decisions we make today that forms our future.  Take a look in the mirror today and examine where you are at.  Are you happy with where the past has brought you to today?  If not, it’s time to change. Write down where you want to go and chart out a successful destination plan.  Read, study and learn. Take you first step, or maybe even your thousandth step, towards what it is you want, not for what you get, but for the person you will become once you arrive there.

All my very best,
Chuck

In everyone’s journey, in not only fitness but in life as well, we often feel off course.  We may feel like we may never get back on the right track, that the hole is too deep or the mountain is too high to climb.  I am here to tell you that it is never the case and that no challenge is unbeatable.  It takes two very simple things.  One which is completely out of our control and the other has everything to do with us.  These two things are time and belief.

Now I know what you are probably saying, “Easy for you to say.  You just had a transformation and got everything you wanted.”  Well, believe it or not, two of the four goals I set for myself in my INSANITY journey I did not, I repeat DID NOT, achieve.  One of which was to obtain single digit body fat, seven percent to be exact.  The other was to fit into my size 30 pants.  My old self would have been an extreme pessimist and beat myself up over the fact that I could not even accomplish what I set out to do.  However now with a better concept of self, a better sense of belief and a keen awareness of the “journey”, batting .500 or 2 for 4 isn’t that bad at all.  Perfection is unattainable. PERIOD.  Get that thought out of your head. Out of your vocabulary. For you (and me) it serves no relative purpose.  We need to shift our focus towards a better sense of belief.  Jim Rohn quotes from the Bible the following statement,

“If two or three agree on a common purpose, nothing is impossible.”

Nothing.  Did you get that? NOTHING is impossible.  You will notice that it says nothing about how long it will take or any other challenges that may arrive.  Those things would be the ”stuff” you have no control over, the “stuff” that most people worry about. It does however say, you must believe! Without belief, you are truly lost.  This statement has nothing to do with God or any other higher being, it says “a common purpose”.  If you believe that you will achieve (no matter what it may be) and you surround yourself with those that agree, you will achieve. When?  I don’t have the answer for that question. Sorry.

People have been asking me for tips, tricks of the trade, secrets on how to get the results they want from their program or INSANITY.  I feel that I do have an answer but it is not the one most want to hear.  Most like the 6 pack abs from taking some pill or strapping an electric device to you stomach for 15 minutes a day.  (Note: THOSE DON’T WORK! That is without an exercise and nutrition program!!!) However if you like the time and belief answer and are willing to make the commitment, I do have a simple process to follow and one that you may find a little fun.  Again, notice my use of vocabulary, I said simple…not EASY!!  No challenge is easy and no challenge requires less work.  My process comes from a childhood game, and something I just heard again when listening to my daily audio (THANKS Jillian!).  It’s funny, because every day as I would look at my goals, I would catch myself unknowingly playing this game. It was kind of spooky.  It seems that like-minded people keep finding their way into my life.

Some of you may remember the childhood game called, hotter or colder.  You would hide an object or pick out an object in a room.  Then you friends would try to find it and you would say, “You are getting hot or cold.”  The closer they got then you would start saying “You are getting sooooo HOT! You are burning up!”  The farther away you would say just the opposite.  And the best I remember, there was never a time limit.  You went until you found the object.  No matter how long it took.  Sometimes it was easy, other times not so much.  You need to take that simple game to your life goals and adapt it.  Truly think with every action you take are you getting “hotter” or “colder” towards your goal.  It really is that simple.  Every meal I have been eating I ask, “Does this take me closer or father away from my goal?”  It’s a simple question with a a very simple answer.  There is no MAYBE.  You are either moving closer or farther away.  To think any different is lying to yourself and cheapening your journey.  Does this mean you shall never eat a cookie again? Of course not, that is foolish.  We all need our outlets and treats.  Being realistic and having a honest belief puts those things into perspective. The point is to remain truthful to your beliefs and to what you are trying to accomplish.  That is what makes the games and strategies we use helpful towards reaching our ultimate goals.

I hope this note has helped in some little way.  If you need someone to play hotter/colder with you, I am here.  I LOVE that game!!  If you need someone to believe in you, let me know.  I am all about the incredible nature of the human spirit.  I believe people can be anything they want to dream, within reason.  As long as they are realistic, for example, there are no 50 year old goaltenders in the NHL.  That doesn’t mean you can have the best goals against average at your local rink though!!  In perspective and with belief ANYTHING is possible.  I am here to believe in you and pay forward every ounce of energy I have to give (granted with triplets on the way some days may be better than others. HAHAHA).

All my very best,
Chuck

I felt it was finally time to share my thoughts in writing…

December 2009 was an extremely difficult month for me and my family.  On the afternoon of the 2^nd, my father suddenly passed away at the age of 58 from what could only be explained as “natural causes”, most probably a heart attack.  I struggled mightily with that explanation, thinking that there was nothing “natural” about the loss of my father at such a young age.  In being the oldest child, there were many things that fell upon me and one was speaking for the family at my Dad’s ceremony. It was during this time of reflection that a great number of things occurred to me.  One was how much time we really do not have to enjoy the people and things around us and how to make the most of that.  The other was one of the best lessons my father tried to teach my sister and I while he was here. 

After a very natural grieving period and some time to take a solid look at where I was physically and mentally, I knew a change had to occur.  I was at a very low point with my self confidence, appearance and general state of mind.  My heart was still heavy with grief and I can only say that I finally realized how much I wanted to enjoy the time I had to spend with my wife, son and remaining family.  That would not continue at my current condition.  I was very close to the heaviest I had ever been and felt there was only one true place I could turn for the answers to that specific problem.  That place was Beachbody.  Through the month of January, I started my total cleansing process by starting to straighten out my nutrition and gently work my way into a workout routine.  The first small goal was to be ready by February to tackle my biggest challenge to date, INSANITY!

On February 1^st, almost two months to the day of my father’s death, I made a promise to myself.  To do what Dad had always taught us, find success through your failures.  He constantly would tell us that it was how you pick yourself back up, dust yourself off and keep moving forward that people will recognize.  He taught us to never hold our head down and be proud of who you are and what you are doing regardless of what others might think.  That is the approach I took into my INSANITY journey.  I knew it was not going to be easy but I also knew that I had a special formula to help me out, NUTRITION + FTINESS + SUPPORT = SUCCESS!

The day one measurements were taken and, as expected, things were not very pretty.  My weight had ballooned to 178.8 pounds and my size 36 pants were snug.  I regrettably took the Day One pictures.  It’s funny because I was smiling in the pictures.  As I reflect back, I think I knew what was in store and I was either smiling in fear or that this was going to be a life changing experience.  The first Fit Test arrived and it was time to test my metal.  And that’s EXACTLY what I tasted!!  It felt like I had a mouth full of pennies, I had never worked that hard in a 25 minute period before and the numbers were shaky at best.  I was honestly scared to see what lied ahead; 60 days never loomed so large in my life.  As I removed myself from the floor, I did what I was always told.  I dusted myself off, walked away (sorry, limped away) as proudly as I could and held my head up that I completed Day one.  After that it was lather, rinse and repeat for 59 more days.

In the many days that followed, I continued on the same path.  This path was definitely not straight and was wrought with ups and downs.  The only thing I could be absolutely sure of was that my feet would stay on the path no matter the terrain or obstacle.  I ate the best possible foods I could (including Shakeology and Results and Recovery formula), pushed play every day, dusted myself off and kept moving forward.  I saw my Dad many, many times during my workouts.  He just happened to be in the form of this ripped, in shape dancer/trainer named Shaun T.  Shaun had the ability to make me push when I felt I had nothing left.  He always stated at least once in every workout, “I know you can do this! Keep pushing, keep going, dig deeper.”  Those were the things I heard growing up.  No matter the challenge, no matter the final outcome.  You always have the ability to give your best.  Every day in INSANITY I failed. I made sure of it!  If you do that, you will never be disappointed because you left in all on the floor, sometimes literally.  My rewards for the effort came in the dramatic increases in my Fit Test results, which increased every single time.  My body began to change and people began to notice.

Also, my confidence increased and the cherished time I spent in my basement became routine.  I say routine only in the aspect that I made sure I showed up 6 days a week for my workouts and 7 days a week for my nutrition.  There was nothing “routine” about INSANITY.  Everyday was still a challenge and I found my levels of cardio and strength increasing.  And just as promised, with commitment comes change and those changes would be greater than I ever expected.

Day 60 arrived and the final results needed to be taken. I was nervous for some reason that still escapes me.  I knew changes had occurred.  I just didn’t know how they would show. At first glance at the numbers, I was amazed.  My waist had shrunk by 5 inches; my pant size decreased by 6, my weight had fallen 22 pounds (that’s a third of a pound a DAY!) and my Body Fat Percentage had fallen from 25.6% to 10.5 %. It is a mind bending experience because in all the hard work you forget about where you started.  The pictures showed an even greater contrast.  At first I was speechless; I knew what people had been telling me I just didn’t believe it had happened.  You are so concentrated on the present moment, the past simply melts away. 

Ultimately, I think that was always my Dad’s message.  Your hard work can only shape your future.  All those “supposed” failures in those INSANITY workouts, shaped who I had become because I continued moving forward. Unfortunately, I can only thank him by looking skyward.  However, he left me with a great supporting cast of people down here that helped me every step of the way.  I would be completely remiss to say I did this alone, nobody with success at Beachbody ever does.  There are many people to thank, to many to write. However, there are a few I want to mention.  My incredible wife Linda and son Caleb, for without them I would not be even close to the man I am today.  Their support of my Beachbody life has been the catalyst to much of my transformation.  To Mike and Tami French, they are dear friends that talked with me daily and walked with me with an unwavering dedication. Finally, to a man I have never met, Shaun T.  Thank you so very much for a life changing experience. Your program, attitude and perseverance to bring fitness to people have given me a new life.  Thank you for keeping my Dad’s message alive in me so that I may never forget and I may continue to pass it on to others.

All my very best,

Chuck

I have had the luck of stumbling across some great blogs browsing the web. One of my favorites is still Sheila O’Malley’s.  At first it was because of the role of Alan I played in Picnic, she had (actually still has) great insight on characters and was very kind to share her thoughts with me on the character and the play as a whole.

Then once you keep reading you find gems like her fascinations with ROCKY (and dead founding fathers among others)!  Which brings me to today and one of the most under-rated speeches I have ever seen/heard.  So watch and really listen and asks yourself, what’s holding you back!  THANKS RED, you have taught me more than you’ll ever know.

All my very best,
Chuck

HealthDay (3/17, Preidt) reported that, according to an American Diabetes Association (ADA) news release, “about 20 percent of Americans have prediabetes and are at high risk for developing type 2 diabetes.” Therefore, “the group is urging people to take the Diabetes Risk Test on March 23, the annual American Diabetes Association Alert Day. The test (available at stopdiabetes.com or 1-800-DIABETES) asks participants questions about weight, age, family history, and other potential risk factors for type 2 diabetes.” Test answers will tell participants what their risk for diabetes is and will encourage those at high risk to consult with their physician.

The best quote in the article is the following:

“Studies have shown that type 2 diabetes can be prevented or delayed by losing just 5 to 7 percent of body weight through 30 minutes of regular physical activity, five days a week and healthy eating,”

That being said, Beachbody trainer Kathy Smith has worked in tandem with the American Diabetes Association to create a fantastic program called Project You: Type 2.  It is the perfect mix of low impact exercise and stretching along with solid, positive nutrition.  Have a look at this great program.  As always, if you have any questions, please contact me by email at cwaterman@ymail.com or by clicking on the “EMAIL ME” button on the right side of the side bar.

All my very best,

Chuck

Here are my results of my FOURTH Fit Test:

FIT TEST:

Switch Kicks (2 kicks = 1 rep): 47/54/63/65 (+18)
Power Jacks: 50/58/59/60 (+10)
Power Knees: 80/99/110/112 (+32)
Power Jumps: 25/38/43/56 (+31)
Globe Jumps (4 jumps = 1 rep): 7/9/11/12 (+5)
Suicide Jumps: 11/13/17/18 (+7)
Push up Jacks: 24/28/30/35 (+11)
Low Plank Obliques: 40/52/65/67 (+27)

I am very happy with the results of this test. I could not have pushed any harder.  My goals are (and have been since Day 1) to have double digit improvement in EVERY SINGLE fit test category and single digit Body Fat percentage.  That is going to make these next 14 days the TOUGHEST days of the program.  It also makes this program an amazing journey that you have to take one step at a time. As you can see by the results so far, there are no quantum leaps found here!  There is no gimmick, no magic pill.  The only gadgets you have are your body and your mind.  And with those two things ANYTHING is possible.  I cannot wait to see what the last 14 days will produce.  If you wonder whether or not INSANITY is for you, watch the video below and make a decision.

Want to know more? Click on the banner at the bottom of the page or on the EMAIL ME link at the top of the page!!

All my very best,
Chuck

A common theme I get when talking with people about Shakeology is the expense.  I have been trying to show a “real-life” example to people to give them some sort of idea of really how INEXPENSIVE it is and the true worth of the product.  This little picture is the best I could do.

‘Nuff said!  It’s never about the expense.   It’s about what you hold valuable to yourself.  I can even understand the following argument: “But The Arches TASTES better!!”  And you can keep on thinking that as your waist size, cholesterol, blood pressure, glucose level, LDL’s, Liver enzymes increase to unhealthy levels; while the amount in your wallet decreases.  Again, it’s simple math and simple value.  Make a better decision for yourself.

For a FREE Shakeology sample pack, while supplies last, click on the email button in the sidebar.

All my very best,

Chuck

Here are my results of my Third Fit Test:

FIT TEST:

Switch Kicks (2 kicks = 1 rep): 47/54/63 (+16)
Power Jacks: 50/58/59 (+9)
Power Knees: 80/99/110(+30)
Power Jumps: 25/38/43 (+18)
Globe Jumps (4 jumps = 1 rep): 7/9/11 (+4)
Suicide Jumps: 11/13/17 (+6)
Push up Jacks: 24/28/30 (+6)
Low Plank Obliques: 40/52/65 (+25)

I am very happy with of how far I have come and cannot wait to see where I end up. This program has been an amazing experience. I cannot wait to see what the next 4 weeks will bear out.  If you onder whether or not INSANITY is for you, watch the video below and make a decision.

Want to know more? Click on the banner at the bottom of the page or on the EMAIL ME link at the top of the page!!

All my very best,
Chuck

I have been so blessed in my life to have so many great teachers.  People that have inspired me with their words, actions and lives.  It is because of these mentors, I can pour my mind and heart out on this computer screen.  I was asked recently about what someone could do to make themselves better and overcome.  The following is my response and I hope it resonates with you as well.  The response comes from my own self development and from what I have learned from the amazing people in my life.

I can only imagine what it must be like to have asthma, since I have never been stricken with the condition.  I think for you what is going to make you successful in health in fitness is a laser-like focus on what it is your need to do EVERY SINGLE DAY to make you better.  And believe me, it won’t take all that much.  I’ll even settle for 0.3% better every day.  Just follow me for a second on a little journey.

Let’s say today is day 1.  You are just beginning and you are at rock bottom.  You want a change and you want a better life for yourself.  You decide that you are going to take a journey to get there.  The key rule is that you will only improve 0.3% than you did the day before. Are you going to arrive at your final destination in one day? Nope.

Ten days? Nope, but your getting better.

Thirty Days? Nope, but your getting better.  

Ninety? Nope, but your getting better.

A whole YEAR from now? Maybe, but I will tell you that by this time you are over 100% better than you were on day one.  Imagine being 100% better than you are right now.  Truly imagine that…100% better!

Did you do it overnight? No, you did it by only being 0.3% better each and every day.  It’s the simple, mundane, unnoticeable things we do day, after day, after day that bring us to success.  There’s no big parade or people screaming you name.  It’s just making habits out of the little things and making them consistently happen.  Those movements create change.  Given time, dedication and a belief there is no mountain that is unclimbable.

I don’t care about your condition, status in life, income, ability or any other slew of chains that have you tied down. Please don’t misunderstand, I care, I just don’t think the chains are unbreakable. I believe you can become whatever you envision for yourself.  Remember this the next time you think you cannot do something and start promising yourself that you’ll be 0.3% better.  A year from that day you’ll have some idea where you will be.  And that is inspiring!

Questions to ask yourself:

1. What do I want for a goal?  If it’s health and fitness related it will center itself around good nutrition and a fitness regimen.
2. What is the number one thing I need to do EVERY SINGLE DAY to make that goal happen?  Make sure you do this every day a little better than the day before.
3. After that, what the next most important thing I need to do every single day? And so on, and so on.

If you have any questions or want to chat about how to make these things an easy, mundane, unnoticeable part of your every day then email me (cwaterman@ymail.com) or call me (207-329-5717).  It can happen for you.

I hope this helped.  I believe in you, you now have to believe in yourself.

I can only post things here that I truly believe in.  I believe as human beings we can make ourselves better whether it’s health, fitness, charity, love, etcetera.  The only things we have to understand is that it takes TIME!  A marathon is not completed in a single step, but it only takes one to start.  Please take time to make yourself a little better every single day.

All my very best,

Chuck