Achieving Breakthrough Performance!

100 Things I Learned in the Last 100 Days

2009-01-11T19:39:00.000-08:00

Not in any specific order...

I can, indeed (despite numerous failed attempts), lose weight.
Drink lots of water.
Drinking half your weight 'in ounces' of water (240 pounds = 120 ounces of water) every day is harder than it sounds
Nuts have lots of calories.
Avocados have lots of calories.
So does cheese.
Andrea got me a membership in the "Cheese-of-the-Month Club" for Christmas. Go figure.
Going 'public" and telling 3,000 of your closest friends and customers that you're going to do something is a great way to feel (and be) committed!
Regarding #7 above: Despite getting me a membership in the "Cheese of the Month Club", Andrea is not just a great wife, she's a great friend... and a GREAT COACH!
Never shop when you're hungry.
You WILL hit plateaus when you're dieting, so do be surprised and get discouraged when they occur.
When you do, mix up your food intake and exercise routine.
Having organized exercise classes to attend are better than just going to the gym and working out on your own.
You can lose 1.2 pounds of water in 30 minutes in the sauna... but you will gain it all back drinking a single large glass of water when you get out!
Every choice you make, no matter how small, makes a difference.
If you fall off the diet, get back on immediately.
Fat free food can still make you fat.
I hate doing crunches.
But I love what doing crunches does for my core.
Peanut butter has the devil's fingerprints all over it.
Snacking on peanut butter is like injecting 'liquefied lard' directly into your veins.
SLOW DOWN when you eat. Give your brain time to get the message that you're full.
Eating from smaller plates works, but only if you limit the number of small plates of food you eat!
You CAN lose weight during the holidays - even Thanksgiving! But I'm convinced that the devil created Christmas stockings.
Lettuce has negative calories.
Lettuce has negative taste, unless you put lots dressing on it.
Dressing has lots of calories.
Where did we start? Oh, yeah, lettuce.There is an entire section of the grocery store dedicated to health food. Who knew?
There are entire stores that sell athletic clothing and equipment, too - whole chains of them, in fact.
Nike now sells socks that are 'foot specific' (one for your left foot, the other for your right) that actually have an "L" and an "R" on them. This means that if you have two pair of socks, and you lose the "L" from each pair, you're screwed.
The ad says, "Friends don't let friends drive drunk." I say, friends don't let friends eat cheese."
Too many happy hours can make you sad.
Posting your weight loss goal on the refrigerator is fine, but all the 'goal setting' in the world is useless if you don't change your behavior.
Cotton is better than cotton/polyester blends when it comes to breathability.
Never exercise in a green rubber suit with the erroneous belief that you'll sweat off extra weight. All it does is block your pores (which prevents evaporation) and makes you look like a giant jogging pickle.
Muscle weighs more than fat.
Weight lifting is only half the job; you also have to put them down SLOWLY to get the full benefit.
It should be called weight-lifting-and-lowering.
The reason most people go to the gym for years but never make progress is that they work until they 'get tired' when they should be 'working to failure.' There is a BIG difference.
Building muscle is a process that starts with destroying muscle, which (during the repair process) is repaired and rebuilt stronger than before. And then doing this again and again and again.
You cannot lose a significant amount of weight by cutting your hair, unless you have a significant amount of hair.
Taking your dog for a brisk walk can be a great form of exercise. Taking your cat for a walk will only slow you down.
Prunes do what they say prunes do.
Never eat prunes before giving a major presentation.
You still have to eat if you want to lose weight - otherwise your body will think you're starving and shut down your metabolism.
I used to blame my metabolism (and my parents) for my weight gain ("It's not my fault, it's genetic). But now I know that, even if your genes are conspiring against you, YOU can conspire back.
You need a full 7-8 hours of sleep every night, otherwise your metabolism gets disrupted.
Wine truly IS the primary "trigger" that causes me to eat too much, and if I want to control my wight in the future, I must control how my alcohol consumption.
I actually do like fruit!
I actually do like seafood!
I actually do like yogurt!
I really do not like raw vegetables.
Breakfast really IS the most important meal of the day (lunch and dinner are VERY jealous!)
Never eat anything that starts with the letter "C" (cookies, candy, chocolate, cheese, cake, cheesecake, crackers, cupcakes, corn dogs, and on and on)
The letter "P" isn't much better: pasta, pizza (especially with pepperoni), popcorn (especially if you butter it), pastries of almost any kind (especially of the "puff" variety) and, oh yeah, did I mention peanut butter?
Exceptions to #54 & #55 above (corn, carrots, coffee... pears, pomegranates, prunes)
Coffee has no calories - it's the cream that kills you (another "C")
40 pounds = 6 inches in my waistline (44 to 38)
A 100 Day Weight Loss Challenge can save you lots of money on dining out. If I told you what we used to spend dining out you'd die.
You must learn to strengthen your "core"
The best core training is AB WORK, BACK EXERCISES, YOGA and PILATES (which does it all!)
Muscles bur calories, even when you're sleeping, so if you want to lose weight, build muscle!
The typical bag of marshmallows contains about 1,500 calories... even if you toast them
One has no idea just how much weight they've gained until they lose it!
Nothing tastes as good as 'thin' feels
Eating a single Snickers bar requires 40+ minutes on the treadmill to work off
Be kind to your hips and knees - you'll miss those suckers when they're gone
Great friends are good to have, especially when you go about tackling a big challenge
I found out that Andrea doesn't put up with any $#!+ when I make public commitment, and then want to 'cheat' (and that's a good thing!)
Did I mention that peanut butter is evil? I'm pretty sure that if jars of Skippy Extra-Chunky were hanging in the Garden of Eden, Adam would have been the first one with his hand up in the branches.
I've spent the last 12+ years carrying the equivalent of a large bag of dog food in my arms. No wonder I was always tired!
Scrambled eggs with cheese in them may taste good, but it triples the calories (there's that damn cheese again!)
Contrary to popular belief, you heart won't automatically EXPLODE over 140 beats per minute (200? That's another story, but 140 is exhausting but pretty safe)
There's a new piece of exercise equipment called an 'Elliptical' machine (well, at least it was new to me)
Just because a stocking has someone else's name on it, that doesn't mean the candy in it
John F. Kennedy, during his famous 1962 "Moon" speech, said: "I believe we should commit to put a man on the moon and return him safely to earth." The 'return safely to earth' part is important. Therefore...
I'd like to amend my original declaration of "Get under 200 pounds" by adding "and keeping it off."
I...
will...
never...
weigh...
over...
200...
pounds...
again.
Next January 1 I will send you an updated photo!
You can do anything you set your mind to, even if you've tried and failed over and over and over before.
Oops, forgot to mention 'Cashews' and 'Pretzels'
Getting snowed-in can really make things challenging because there's nothing to do but work... watch TV... and EAT!
I now need new clothes, but that's a good thing
I do have some old stuff I've been saving for when this day came, but it's all 'out of style'
Staying on a diet while traveling CAN be done!
The seats on airplanes seemed to keep getting smaller over the last decade, but now they seem to be getting bigger again. Or is it just me?
My back problems seemed to go away as my weight reduced. A coincidence?
I could have lost 50 pounds if I had been "perfect" (but who is complaining?)
It didn't take 100 days to feel good about yourself. I started feeling good the day I "decided"
You can't hire someone to do your push ups for you.
Watching exercise shows on TV while laying on the couch burns exactly 4 calories per hour. Actually getting up and doing the exercises burns more.
I you've got weight to lose, it doesn't matter where you start from - just start!
It can change your life.

To Quote George W. Bush... "MISSION ACCOMPLISHED!"

2009-01-11T19:00:00.000-08:00

100 days ago (October 5, 2008) I created a "clearly crystallized vision" of stepping on the scale on January 12... looking down... and seeing my weight at 199.5. Well, I missed.

Because on Day 98 I hit... 199.3!

Yes. It. Feels. Good.

No, that's an understatement... it feels FANTASTIC!

Here are the final "before and after" photos (Day 1, Oct. 5, 2008 and Day 98, Jan. 10, 2009)...

To celebrate I've decided to summarize my experience with a final blog (finals for this topic, at least I hope!) with a list of the "100 Things I Learned in the last 100 Days" blog, which will appear on Tuesday. In the meantime...

Thank you, one and all, for your uniformly 'kind words' and 'amazing support' - I could not have done this alone.

See you Tuesday!

I Thought the "Breakthrough" Would Come Today, But...

2009-01-10T06:34:00.000-08:00

I delayed writing my blog yesterday with the eroneous belief that my breakthrough to 199.9 (or less) would come today, but alas - my body has other plans.

Let's put it this way: My body and I are in a duel-to-the-death regarding the last few pounds to my goal. It's a veritable tug-o-war with me pulling the rope with all my might, with the little red flag dangling inches from the finish line... with the evil "not-so-fast-mister-weight-loss-guy" forces pulling back.

So here I am... with just 3 days to go... stuck.

How far away am I? Less than ONE POUND with today's weigh-in registering at 200.9!

So I have a plan...

I'm going to the one place where the evil "stay-fat" forces can't find me. No, not the gym - they know I go there on a regular basis now! Instead, I'm going to the steam room at the gym. And then what am I going to do?

Nothing. As Satchel Paige once said, "Sometimes I sits and thinks, and sometimes I just sits." Well, sometimes I workout and sweats... but sometimes I just sweats.

No, I'm not going to the gym to run.
No, I'm not going to the gym to lift.
Yes, I'm going to the gym and simply sit in a hot room and... SWEAT.

Is this cheating? Make no mistake: when this started I said I would do whatever it takes to get under 200 pounds - and I meant it (short of physical amputation, of course, though I did entertain it on several occasions!)

And if this is what it takes, so be it.

Photos on Tuesday! See you then!

11,089 Minutes (and 41.6 Ounces) to Go!

2009-01-05T07:10:00.000-08:00

Well, here we are, in the final 'push'... and I'm counting the minutes and the ounces to the end of my 100 Day Body Transformation Challenge.

Current weight: 202.5! Just 2.6 pounds to my goal of getting my weight under 200 for the first time in over a decade!

The interesting this is that what has transformed most isn't my body, but my thinking.

No, I haven't made it all the way there in reality, but in my mind I made it long ago - everything else has been just details. Like a karate master breaking a stack of bricks with his bare hand, I've visualized the bricks breaking in my mind as I hit through them to an imaginary spot past the bottom block. The "doing" was simply that. Doing. There was no question... just executuion.

So, if it was so easy, why didn't I do this long ago? Great question.

And the answer might surprise you.

It's because I liked it the way it was. I liked eating and drinking (and sometimes gorging) myself into a wine-induced, caloric stupor. And I liked the feeling of being able to do what I wanted (translation: eat and drink) when I wanted (translation: every day). And why? One word...

Control.

Eating and drinking gave me a sense of being in control. Of course, life is ironic at times. Because the control I wanted ultimately placed me out of control... of my weight... of my health... of my emotions... and my life.

Now I feel in control but not eating and drinking anytime I want. Like I said, ironic.

Make no mistake, this doesn't mean I will never struggle again - Christmas taught me that lesson (damn ham and stupid stockings!) But that's the point, isn't it? The ham and the stocking stuffed with candy will be there every year.

And I'll be there, lusting after them like an adict craving crack.

"Hello, my name is Rich ('Hi, Rich') and I'm a Ham-oholic."

No, I'm not making fun of people with serious addictions - I'm being completely serious. Because an addiction is an addiction is an addiction. Yes, some can kill you quicker than others... but they're all deadly.

Even if the only thing they kill is your spirit.

A New Year's Gift (for Us All)

2009-01-01T04:35:00.000-08:00

(Note: This blog may be a little longer than usual, but you'll thank us for it... we promise).

Andrea and I would like to take this time (and space) to accomplish three things:

Say "thanks" to everyone for your support
Share our hope for you in this New Year (and beyond)
Do a movie review (yes, a movie review!)

First, thank you. And not just for following this little weight loss blog (face it, in the big scheme of things, how many pounds of organic material can currently be found "inside" Richard Fenton's skin and how much can be located "outside" of it is not stuff of supreme import considering the state of world affairs. But, 'thank you' nonetheless. Your support has been (and is) greatly appreciated (and for those of you who do care, the scale currently reads 204.8!)

Second, we hope this blog finds you as healthy and happy as we are. Actually, that's not accurate - because we are not merely happy on this New Year's Day... we are blissful. And bliss isn't easy to achieve.

How does one achieve bliss? Well, the answer is rather ironic.

The great mythologist Joseph Campbell wrote what many believe to be the three most important words to fall from a human tongue. And those words were: "Follow Your Bliss."

So the answer to the question, "How does one find bliss?" is to simply follow your bliss (we warned you the answer was ironic).

For Andrea and I the answer is to be together (for those of you who do not know us well, we are the original 24/7 couple - we spend every minute of every day together and still don't find it to be quite enough!) and to do meaningful work you love. Speaking and writing isn't simply a means of creating income for us, it's our passion!

And the result is true bliss.

So if you hate your life, find a way to live a different one. Yes, there is a price to be paid for making any change - sometimes a steep one - but trust us, bliss isn't cheap, but it's worth any price you'll have to pay.

Finally, the movie review!

Last night, on New Year's Eve, we ventured out in the cold and rain to see what we believe to be one of the most wonderful (and important) movies you will ever see. More directly, if you see this movie and it doesn't move you, go to a therapist immediately and have yourself checked out!
The movie is called Slumdog Millionaire. If you haven't heard anyone mention it before now, don't worry - you will.

The Los Angeles Times called it "the best audience picture of 2008."
USA Today gave it "4 out of 4 stars."
The Chicago Sun Times said it was "a phenomenon... miraculous"
The Wall Street Journal said "There's never been anything like this... groundbreaking... damned near earth-shaking."

And, to our mind, none of the above does justice to just how AMAZING this movie is.

We share this movie recommendation with you not because we think you'll be entertained (though you will be) but because of what the Village Voice said when it declared that Slumdog Millionaire "will send you out of the theatre feeling like a winner."

Question: When was the last time you went to a movie and, when it was over, nobody moved? And we don't mean that everyone sat through the credits (which they did) but that they literally... didn't... move! As... in... not... a... single... muscle!

Why? Probably for the same reason we didn't move - out of fear that even the slightest twitch might break the spell and end what was two hours of pure movie (and storytelling) magic. And when people did finally move it was to break into wild, spontaneous applause.

(No, we're not getting paid for this review.)

Now, we're not going to say anything about the plot of the film - to tell you more would be to spoil the experience. But be warned...

This movie will make you squirm.
This movie will make you ache.
This movie will make you uncomfortable.
This movie will make you angry.
This movie will make you laugh.
This movie will make you cry.
This movie will make you wonder why you are ever unhappy, even for a minute... reaffirm all that is important in life... and remind you about what you've always known but somehow have forgotten.

And it will make you grateful for every... single... thing... you... own - right down to your shoes, literally.

What more could any of us ask from a film... or from life?

Back On Track... Without an Extra Day to Spare!

2008-12-30T07:38:00.000-08:00

Okay, the holidays are behind me. Well, almost. New Year's Eve and New Year's Day are yet to come, both being days on which I traditionally 'pig out'.

But I have a plan!

So, what is this plan? Go back to doing what I was doing, what brought me enormous success already. After all, I have dropped 31 pounds and the ship is headed in the right direction again (I dropped 4 pounds in the last few days, getting back to 206.6) for those of you who were concerned after reading about my recent 'mistletoe meltdown'.

Because the answer to taking off weight is ALWAYS the same, no matter who you are...

Eat well.
Exercise regularly.
And if you get sidetracked, get 'on track' as soon as possible.

Yes, there is a temptation to simply stop eating - after all, if I simply have Andrea lock me in the garage with a bowl of water and some of Courage's cat-kibble, I imagine I could break the 200 barrier, no problem. But... not... too... smart.

So, while I might slip in fruit-juice-fast to accelerate things a bit, doing something radical is not in the cards... and really unnecessary.

But I am cutting it close.

OKAY, OKAY... THIS LITTLE PIGGY WENT TO MARKET AND HAD SOME HAM!!!

2008-12-27T07:08:00.000-08:00

And not some ham... LOTS of ham!

Actually, it's worse. To be brutally honest, I went on a a three-day, industrial-strength, cruise-ship-quality "binge" over the holidays. I mean, I ate everything in sight... and a few things that weren't!

Let's just say that Fred Meyer will be reporting strong holiday sales.

And I'm not just talking ham. I'm talking about ham (with honey mustard)... and green beans (with onion ring topping)... and candied yams (with brown sugar)... and cranberry sauce (with whipped cream)... and baked pears (with ice cream) and...

And? Could there actually be more? Yes! because then I raided the Christmas stockings! I'm talking Snickers and M&Ms and Milky Way bars and fruit-flavored Tic Tacs and Egg Nog Truffles (a See's Candy holiday tradition for over 50 years)... and (for good measure) I washed it all down with a plate of CHEESE - the highest, calorie-dense food on the planet short of injecting liquidfied-lard directly into your veins!!!

Whew!

And (you guessed it) I gained a little... like in 4 pounds!!!! Going into the holidays I was down to 206.0. This morning I tipped the scale (literally, tipped) at 210.0! Now I find myself with 10.1 pounds to lose... in just 17 days!!!!

But, while I fell off the wagon (it's hard to keep you balance holding all that food) I... will... still... make... it... to... my... goal!!!!! I WILL BE 199.9 at my 100 day weigh-in. I admit, I don't exactly know how (I've been wondering which body parts weight the most and would be least missed if surgically removed) but I will get there.

Can you spell g-y-m-n-a-s-i-u-m?

The Christmas Ham is Calling My Name

2008-12-23T06:45:00.000-08:00

Everyone knows I'm a BIG steak lover. But what you don't know is how much I look forward to Christmas Day, and for multiple reasons, the least of which being... THE CHRISTMAS HAM!

Yes, some people eat turkey for both Thanksgiving and Christmas... others prefer Christmas lamb or roast. I've never understood this, because I'm a ham guy all the way.

The problem, in terms of my current pursuit of 199.9, isn't that I love ham... because ham (eaten in moderation) isn't going to destroy my progress. It's all the other stuff that goes with the ham that I don't seem to be able to eat in moderation. So, to paraphrase Shakespeare...

To ham or not to ham... THAT is the question!

Shall I risk the slings (honey mustard and cranberry sauce) and arrows (potatoes, gravy, and dressing) of outrageous caloric fortune and indulge my desires in King's plate o' plenty? Or should I restrain myself and nibble my way through a peasant's plate of nuts, berries, bark, and other barely edible fare found foraging in nature?

I'm sure you think the answer is obvious: simply eat a smaller portion of the good stuff!

But, lest you forgetteth (keeping with the Shakespearean theme), I tend not be a man of moderation. And here's the problem...

I weighed in this morning at 206.0... just 6.1 pounds from my goal of breaking 200 for the first time in over a decade... with just 20 days to go! And, when you do the math, that means I need to lose 1/3 of a pound every day from now until Jan. 12... and that's baring another plateau! And hitting a plateau is a distinct possibility; after all, I've endured 3-4 such 'plateaus' during this challenge already... some lasting for 7-10 days!

So Christmas dinner is out of the question. I simply can NOT take the chance.

Because "Christmas" this year is coming on January 13, 2009... and I see a package under the tree with my name on it... and it isn't a ham.

What's That I Smell? Oh, It's...

2008-12-20T06:57:00.001-08:00

There's a scent in the air. Something interesting, delicious... and something I haven't sniffed in a long time, at least when it comes to hitting a weight loss goal.

What is the smell?

Cinnebons? No. Bacon sizzling in the pan? Nope. Pecan pie? Not that either.

It's the sweet, spicy, aromatic smell of... 199.9 (or less)!

Not only can I smell it, I can taste it... and I can see it... and I can feel it.

I have used ever sense at my disposal to create a multi-sensory, three-dimensional, living, speaking, breathing holographic vision of success... followed by the actions necessary to make that mirage a reality.

And what I have learned through this very interesting 100 Day Challenge (with 77 days behind me and entering the 'home stretch') it that, that's what it takes to accomplish anything of significance in your life.

If you want to achieve something big, something important, something life changing, "luck" doesn't cut it... "hoping" won't get it done... and "wishing" is nice, but W.I.S.H. is simply an acronym that stands for Waiting In Suspenseful Hopefulness.

Well, I ain't waiting no more. I'm doing. And the suspense this time around isn't about if... it's simply about when.

And, oh baby, when is coming. I can smell it.

In the "Home Stretch"... the Final 4 Weeks!

2008-12-15T10:40:00.000-08:00

Here I am, 28 days and counting until the end of my 100 Day Challenge... or is it really the beginning?

After my 4-day fruit and vegetable 'fast' during which I did cheat a few times, allowing myself a little fish, rice and granola, I weighed in this morning at 208.5... down just a few ounces shy of 30 pounds in 72 days... and just 9 pounds away from my goal of getting under 200 for the first time in over a decade!

What's interesting is that, while there is part of me that is scheming about my first "free meal" after the High Performers workshop on January 22, I also find myself thinking about doing another 100 Day Challenge, this time focuses on muscle gain. Because, when I get really honest with myself...

Even at 199 I'll still be a long way (30 pounds, probably) from my 'ideal' weight as shown on the charts, and...
Arnold lokks pretty good for an 'Aging Austrian', and...
I think I'm getting addicted to the feeling of being in control of my eating and my physical destiny

So, maybe this isn't the end at all. As Zig Ziglar would say, maybe I'm just getting good started.

Can someone be addicted to the feeling of having fewer addictions?

I think yes.

Two Thirds of the "Weigh" There

2008-12-12T03:59:00.000-08:00

Wednesday (Dec. 10) marked the two-thirds "weigh" (yes, pun intended) of my 100 Day Body Transformation Challenge. So I climbed on my new Weight Watchers scale (I bought it because it measures to the 10th of a pound, and when the final days come it just might be that close) and was rewarded for my efforts with... down 28.1 pounds in 67 days... 4.2 pounds per day.

The far left is Day 1 (Oct. 5, 2008) at 238.5... the middle is Day 33... and the far right is Day 67 at 210.4.

So, to celebrate, I immediately launched on a 4-day "Fruit & Vegetable Fast!" (this sentence usually ended with the words "Ribeye!")

Okay, being on a fruit and vegetable fast really isn't a 'fast' in the true sense since I am eating solid foods... but it is somewhat extreme for me. And it's completely necessary because...

I don't want to 'glace' at diet success...
I don't want to 'flirt' with diet success...
I don't want to 'date' it, either!

I'm taking no chances that I'll get stalled at 210 (trust me, it's happened before) and four days of strictly fruit and veggies seems like the best way to show that I'm 'seriously committed (keeping the 'dating' analogy alive) to diet success.

More on Monday...

The Power of "Catalysts"

2008-12-07T11:22:00.000-08:00

Since my weight is stalled once again (this time at 212.0, for over a week now) I thought I'd use this opportunity to blog about the main reason I've had success on my diet so far, which is...

GIVING UP DRINKING WINE!

This might not sound like much, but trust me... it is. Because drinking wine, while one of the great pleasures in my life, is also one of the most most destructive "negative" catalysts when it comes to overeating.

For example: Most days Andrea an I work what we call the "early shift"... we start somewhere between 5:00-6:00 am, and by 4:00 in the afternoon we're ready to call it quits. Which just so happens to coincide with... HAPPY HOUR!

And, man, can we get happy!

I start getting "happy" with a single glass of Cabernet or Syrah... followed by a second glass of happiness... which is sometimes followed by a third. And that's where the problem comes in:

Somewhere between my 2nd and 3rd glass of happiness, I don't just get 'happy'... I also start getting HUNGRY! And pretty soon the good intentions I had about eating right turn into a wild, crazed desire to eat the bread... the butter... the potatoes... everything on my plate... and sometimes the plate itself! This is usually followed by ordering and devouring dessert and (sometimes) a quick stop at the local Safeway for a "candy-aisle run" (some of you are laughing because we've bumped into eachother somewhere between the Circus Peanuts and Peanut Butter Cups!)

This is why I say that wine is a destructive catalyst. And the only option (for me) was to stop drinking wine altogether. I'm not a "moderation" kind of guy.

Does this mean I'll NEVER have another glass of wine in my life? NO! Andrea an I have dreamed about a two week trip to the Chilean wine country for as long as we've known eachother, and that trip is going to happen!

But I also know that "happy hour" doesn't really lead to happiness... discipline does.

The High Performers Program is On My Mind

2008-12-01T05:49:00.000-08:00

It's December 1, and the workshop that Andrea and I are conducting for HPI (High Performers International) at the Convention Center here in Portland next month is very much on my mind... and for two key reasons.

First, being the perfectionist I am - not that I am in 'perfect' (though I was recently diagnosed with a severe case of ARD) I feel an obligation to 'deliver the goods' to the participants who will be there. And...

Second, I find myself thrilled that the steps we'll be sharing (there are 12 of them, in all) really, truly work!

How do I know? Because they're the same exact steps I've been using on my 100 Day 'Body Transformation' Challenge... which has exceeded my greatest expectations (note: I'm still in a holding=pattern at 212.5 - down 26 pounds in 57 days - but feel another breakthrough coming on!)

Now, when we say "12 Steps" we're not talking like in AA or other similar program's which, by the way, we admire greately.

No, we're talking about what we call "The 12 Powers" which include...

The Power of Crystallization (creating a firm vision)
The Power of Concentration (putting all your energy into a single area)
The Power of Clues (looking to the best to see 'the path' they've taken)
The Power of Courage (having the 'pluck' or 'mettle' to face your fears)
The Power of Compression (getting more done in less time)
The Power of Committment (sticking it our, even when you don't want to)

And six others that Andrea and I have been researching... writing about... and testing for several years now. And the time to make the process (along with our new Go for No! Breakthrough performance Club) available to everybody is just 45 days away!

Can you spell E-X-C-I-T-E-D-?

Nothing Tastes as Good as Thin Feels

2008-11-28T10:15:00.000-08:00

Did you have a nice Thanksgiving? I hope so. I know I did, and it wasn't because of the feast I enjoyed. It was because of the feast I avoided.

As I said in my previous blog, you may have calories to spare and spend as you wish - I do not. An 8,000 calorie meal would set me back a week.

So yesterday I ate exactly what I said I would... just under 1,900 calories (though we didn't exercise as it was very cold out and the gym was closed) and was rewarded by seeing "212.5" on the scale.

That's 26 pounds off my 5'8" frame in 54 days... including T-H-A-N-K-S-G-I-V-I-N-G!

Listen... on Thanksgiving's Past I told myself I was going to eat less... and then stuffed myself more than we stuffed the turkey. So what's the difference?

Commitment. I... am.... totally... and... completely... commited.

On Thanksgiving's Past I ate anything and everything I wanted with the rationalization of, "Hey, I've worked hard, I deserve to gorge and splurge!"

This Thanksgiving I ate just a fraction of what I have in the past... and for the very same reason: because I deserved it.

My Thanksgiving Weight-Loss Plan

2008-11-25T08:40:00.000-08:00

Day 52 finds me tipping the scale at 215.0 pounds... down 23.5 pounds with exactly 48 days to go on my 100 Day Challenge, and 48 hours before the annual 'festival-o-food' called Thanksgiving. And I have come to the conclusion that I may be the only person on planet Earth intentionally planning to lose weight on Thanksgiving Day!

The key word here, of course, is P-L-A-N-N-I-N-G.

You see, most people are planning just the opposite. You, too, I'm guessing. And that's fine - you might be able to afford the calories.

I cannot.

Like a person going to market to buy the week's fruit and vegetables with just 53 cents in hand, I too am on a strict budget - it's just that my budget is made up of calories, not pennies. And in my pursuit of a complete and totla body transformation, I do not have an extra calorie to spare!

"Oh, come on, Richard. It's Thanksgiving!" you're thinking.

Yes, it's Thanksgiving. And I intend to eat light and give thanks 'in advance' for...

50 more years of a healthy, fit and mobile life with my younger (and considerably more active and 'spry') wife, Andrea...
50 more years of speaking, training and strutting across the stage like a peacock, not a stuffed 'turkey', and...
50 more years of looking in the mirror and seeing the person I always intended to be looking back at me in and whispering, "Thanks for digging in while you still had the chance. I'm proud of you!"

Because after 50 days on my plan my vision of what is possible has changed... and oh what a vision it has become!

So on Thursday you will find me at home, knife in one hand and fork in the other, carving the 10-pound bird we bought at Fred Meyer... and gobbling down the pre-planned amount of exactly the 1,853 calories of life-sustaining food... and giving 'thanks' for every last, delicious, fat-free morsel of it!

See you Friday!

When You Find Yourself in "The Dip"

2008-11-21T05:43:00.000-08:00

I'm sitting here early on Friday morning, November 21, and just had an interesting experience.

I was standing in the bathroom, brushing my teeth, and when I looked in the mirror what I saw upset me... which is wierd because I had just climbed off the scale which read 215.5! Down 23 pounds in 47 days! Yet somehow I felt bad.

Why? Why feel bad after such a great start? I mean, I should be celebrating!

Well, the reason is simple. I felt bad because even though I've come so far... there's still so far to go.

I bring this up because the critical point in any worthy quest is not so much in the 'getting started' phase... it's in the 'keep on keeping on phase' phase - or, as Seth Godin identified in his best selling book, it's what happens when you find yourself in "The Dip"...

When you lose the initial excitement...
When you get a bit tired...
When you realize just how much further you have to go...
When you just want to quit and go back home...

I feel like I'm in an Ashton Kucher segment of "Punked"... only I just got "Dipped!"

So, how do you get yourself out of the dip when you experience one? How am I going to get out of mine? Or am I going to quit? After 47 days will I start throwing sabots in the gears of my own machinery?

These are good questions.

Stay tuned...

Almost Half Way... and Plans Have Changed

2008-11-18T05:41:00.000-08:00

So here I am on Day 44, just 6 days shy of the half-way point, and experiencing my second 'plateau' at 217.5 pounds (been here for the last 6 days). Not that I'm complaining! Being down 21 pounds in 44 days is nothing to complain about.

But I do find myself studying 'plateaus' and realizing that a change in plans is needed. And, no, the change is not to quit.

What I'm going to change is shift the focus of the 100 Days from 'weight loss' to 'muscle gain' (where it should have been all along).

Why are we fixated with weight loss in the first place? The answer, of course, is that weight loss is easy to measure... a 'shorthand' of sorts. You just climb on the scale... look down... read the numbers. While accurate muscle gain requires being weighed, measured and floated in a tub of water (seriously) by an expert.

In any case - hard to measure or not - muscle gain should be the goal for just about everyone who wants to live a long, healthy and accident free life. "Iv'e fallen and I can't get up" is one phrase I never intend to utter.

Here's the thing about muscle...

Muscles raise metabolism.
Muscles look great and feel even better (just ask Arnold). And what's more...
Muscles burn calories... even when you're sleeping!

But, ironically, muscle weighs more than fat. Which means that by shifting the focus to muscle gain, the scale isn't going to so weight loss as fast. And I say... so what?

Yes, my goal is still to get under 200 lbs. for the first time in 10 years. But I've come to realize that muscle gain is what I want most, and ultimately the best way to get there.

So here's to lifting (and s-l-o-w-l-y putting down) weights. In other words, here's to another plateau, only this one will be somewhat self-engineered. But if the experts are right, only dumbells don't lift dumbells.

And 20-30 days from now I will be closer to becoming a "fat burning machine" - or, as Arnold would say, a fat ter-mi-na-tor!

People Have Started to Ask, "What Program Are You On?"

2008-11-10T08:21:00.001-08:00

Now that I'm one third of the way done and have got people's attention, having lost 20.5 pounds in 36 days (dropped another this weekend, despite having spent Saturday night at a dinner party at the home of our good friend Shawna Schuh and her husband Don, who did all the cooking!). So, people have started to ask, "What program are you on?"

The answer is: My program.

No, I am not the author of a diet book. No, I am not a dietitian. But I don't have to be!

Come on, let's face it - we all know what we're supposed to eat and not eat. We already know that peanut butter cups are not one of the four basic food groups! And we all know that exercise is good for us! So do we really need a doctor from Palm Beach to charge us $25 to tell us what we already know?

Of course not. But for some reason we tend to do it anyway.

What we really need, of course, is someone to kick us in the @$$ and make us do what what we already know we're supposed to be doing. Eating good food. Avoiding crap. And as Richard Simmons would advise... "sweatin' to the oldies."

So I hired a professional @$$k!cker to keep me on track. In this case, it's the person most vested in my success. And that person is...

Me.

So, when I say this is my program, I mean it. Because this time I dodn't go looking for the answer "out there" somewhere. I looked within. And this time around the Palm Beach doctor didn't get my hard earned cash - instead, I used it to buy a refrigerator full of lettuce and carrots. This time I'm doing what I already know I need to do... with an emphasis on doing.

So whatever your challenge, be it weight loss or writing a book or selling up a storm... when are you getting on your program?

Because maybe - just maybe - it's time to kick your own butt alittle.

One-Third of the Way Done... So It's Photo Day!

2008-11-07T08:58:00.000-08:00

First off, thanks for the many notes of support - I REALLY APPRECIATE IT!

Now, to the results (33 days completed, 67 days to go). And, as they say, a picture paints a thousand words, right? So, let's get to the photos!

"Before" (Day 1)... And "After" (Day 34)

And, NO, I'm not holding my stomach in! Here are "the numbers"...

19 pounds lost... in 33 days!
Starting waistline: 46" Waistline now: 42" (-4")

Fat Percentage Lost: Approx. 5%!

Days in gym: 29 Days off: 4

Total minutes of exercise: 1575
Average minutes per workout: 54.3

My days of imitating Alfred Hitchcock are almost behind me!

In any case, this puts me a bit ahead of where I hoped I'd be by this time. But I fully recognize that the last ten pounds will fight me with every ounce of their being... literally and figuratively!

So, with no time to slack off, Andrea and I are headed to the gym soon for our Friday "S.T.E.P." class (I have no idea what STEP stands for, but it's a "killer") and a big salad.

Talk to you on Monday!

It's Election Day, and I Cast My Vote for...

2008-11-03T20:06:00.000-08:00

As I sit here on Monday night, Election Day is just hours away. The day we'll all be casting one of the most important votes of our lives.

So, who am I going to vote for? Simple: I'm going to vote for... me!

Not for president, of course - I have too thin a skin for the kind of public scrutiny a presidential candidate must face... and too many skeletons in my closet to ever get past the vetting process (I've never inhaled, but I'm sure there are other things the American electorate would find objectionable!)

No. When I say I'm voting for me I mean, I'm voting for myself to win in life.

All too often in life we find ourselves spending all of our mental and physical energy in support of other's wants, needs, goals and dreams. And we forget to support ourselves.

Some call this being selfish. In the purest sense of the definition, focusing on yourself is self-ish. But a certain amount of self-ish-ness is required if you're going to be able to support others.

You must have the funds to support yourself before you can support your family
You must be able to carry your own weight before you can carry your brother (or sister)
You must build your own road to success before you can create a path for followers

So, after I exercise my right to vote for the president (no, I'm not telling who for, but those who know me well can probably guess) I'm going to cast the other most important vote of the day... the vote we all too often forget to cast. The one for ourselves.

So tomorrow I'm going to pull an "Acorn" and vote twice. And the second vote has my name written all over it!

(Note: For those who are following my 100 Day Body Transformation Challenge, I'll share the Day 35 numbers and photos on Friday... and it's v-e-r-y g-o-o-o-o-o-o-d!)

When You're "Hot", You're Hot! Don't Stop!

2008-10-31T17:17:00.000-07:00

After a full week of "plateauing" at 224.5, I finally broke through to 222.0. This makes my total weight loss -16.5 lbs. (just over one-third of my 42 pound weight loss goal) in 27 days (just over one-quarter fo the available time!

Which brings us to an important topic: What do you do when you get ahead of your goal?

Because here's what I usually do. I... s-l-o-w... d-o-w-n. I take it easy. I eat a brownie!

Which is interesting because our good friend, Jim Packard (a great guy and one of the most successful distributors in a company called Send Out Cards), just sent Andrea and I a full box of Send Out Cards brownies as a thank you gift a teleseminar we're conducting for his team next week.

And I have to tell ya... those brownies are calling my name.

Richard... Richard... eat me!

And my first thought is, Heck I'm ahead of schedule - I can eat one of those brownies! And if I at just one, what difference would it make? The answer is: It would stop my positive momentum. (Sorry, Jim! Thanks, but the brownies are going to have to wait.)

The lesson... whether you're selling or creating or dieting... is: When you're on a roll, keep rolling. Don't stop.

When you're hot, you're hot. Don't stop.

I'm Being Tested, But That Makes Life Interesting, Doesn't It?

2008-10-27T09:04:00.000-07:00

I am clearly being "tested" by the big guy upstairs.

After working out really hard for the last three days and saying "NO" to every ounce of bad food and "yes" to salad, fruit, vegetables and water... I climbed on the scale this morning only to discover that I'd... gained... weight!

Only half a pound, mind you, but a gain nonetheless.

So, I'm being tested.

The test, of course, is to see if I have what it takes to persist. To stay the course in the face of dissappointment and discouragement. To keep on keepin' on.

And I have come to believe that it is THIS... the willingness to persist "for as long as it takes" (and perhaps this alone)... that makes ALL the difference in life.

So I'm going to stop writing about it (for the moment) and DO something about it.

I'm putting on my running shoes and heading with Andrea to the gym. Right now.

And, hey, Big Guy - if you're listening?

Go ahead. Test away.

When You Don's See Results, What Do You Do?

2008-10-24T04:16:00.000-07:00

Can you spell P-L-A-T-E-A-U-?

I knew one was coming, and it has. After all, I couldn't continue to lose a pound a day forever (if I did, in eight months I'd disappear!)

I weighed in on Tuesady at 224... and weighed in Firdat at... 224. But here's the good news:

I did everything perfectly. I worked out everyday, and I worked out hard - and not so much as an unauthorized pumpkin seed passed my thin blue lips. Yet the results did not appear.

And this is an important lesson for us all, and not just when it comes to dieting: Sometimes you do everything right (your behaviors) and yet there's nothing to show for it (the results).

Right away, that is...

BUT THAT DOES NOT MEAN YOU SHOULD STOP!!! IT DOES NOT MEAN YOU SHOULD QUIT!!! In my case here (on this diet) it does not mean I should start eating cheesecake and drinking wine again, just because my body has decided to become stuborn and fight back.

And it's the same in every area of life, in everything you do:

- You can make three perfect sales calls, saying everything exactly right... and yet come away empty handed. But that doesn't mean you should stop making calls or change your approach.

- You can have seven conversations with your child about (fill in the blank) and feel like the message is falling on deaf ears. But that doesn't mean you should stop delivering the message.

- You can spend 2 months writing a new training program (like Andrea and I have) only to look at what you've created so far and wonder if the puzzle is ever going to come together the way you want. But that doesn't mean you should stop, wasting the time you've invested.

Because if you do quit, it's all for naught.

I'll see you here on Monday (Day 23) after climbing on the scale... changing NOTHING that I'm doing and simply persevering toward my goal. And the results WILL come.

They always do.

Day 17 - One Sixth of the Way There!

2008-10-21T05:45:00.000-07:00

It doesn't feel like 16 days have past (this being the morning of day 17 on my 100 Day Challenge)... it feels more like 16 years! But not for the reason you think.

It's not because it's been a struggle and time has been moving s-l-o-w-l-y. It's because I've seen the future... a thin, happy, active future... and I can't wait for it to come!

Today I tipped the scale at 224... down an amazing 14.5 pounds in 16 days.

Now I KNOW there are some of you out there who must STILL THINK that I'm fasting or running myself into the ground. I swear, I'm not (just ask Mike & Lisa who will attest that I'm eating normally.) All I've done is to cut the "crap" out of my diet and my life.

- When given the choice between ice cream and carrots, I choose to be a "rabbit" rather than a ravenous "wolf".
- When give the choice between staying prone on the sofa or going to the gym, I choose to be a "lifter" rather than a "layer".
- When given the choice between saying yes or no to my immediate desires, I choose to "stay on track" rather than "derailing my progress".

And that will be a major topic during our January workshop: CHOICES.

Life is filled with choices. And every choice we make in life... EVERY CHOICE... either brings us closer to our goals, or takes us further away. Period. There are no "neutral" choices either. It's one or the other (we'll explain this in the workshop, too.)

Friday marks Day 20... and to celebrate I'll post my first "progress picture" on the blog. And even if you can't see much in the photo, my scale (and my heart) can feel the difference already.

So, until Friday, wish me luck - although, when you discover the discipline to make the right choices on a minute-by-minute basis, "luck" really isn't necessary, is it?

12 Pounds in 12 Days! And I'm Just Getting Started!

2008-10-17T07:46:00.000-07:00

This is the second time in my life that I've experienced a 12 pound weight-change over a 12 day period. Unfortunately, the other time I gained 12 pounds! (I'm not kidding - it was a vacation in Cancun... and Andrea is my witness!)

I started this odyssey tipping the scale at 238.5 and (to my scale's relief) climbed on today at only 226.5!. And while I'm not starving myself, I am exercising like a mad fool. And I hurt in places I didn't know I had - the 40-minute "Cardio-blast" class we've been taking at lunchtime will do that to you!

But I've also learned to "love-the-hurt"... know what I mean?

"Loving the hurt" means doing something "painful" (in my case, diet and exercise) and having that pain be a constant reminder that... while it hurts now... it's going to make you stronger later.

Of course, this applies to things other than diet and exercise. Telling someone you're sorry about something you said or did "hurts". But after the hurt passes (and it always does) you find yourself better for it.

So, why not make it a goal to "hurt" a little this weekend... WITHOUT BREAKING ANYTHING (and please don't sue me if you do!) All I'm suggesting is that growth requires discomfort... something Andrea and I will talk about a lot in our January workshop. So make a pledge to get out of your "comfort zone" over the next 48 hours.

Then love the hurt!

Mission Accomplished!

2008-10-13T05:25:00.000-07:00

Okay, so "mission accomplished" might be a bit premature (like 92 days pre-mature, since I'm only 8 days into my 100 day challenge) but in terms of the immediate mission - staying strong and focused during our dinner with Mike & Lisa - I did good!

As I mentioned in my Friday blog, Lisa is an AMAZING cook... and Mike can pour wine with the best of them! So I was a little bit nervous that I would fall into my old eating habits and let loose.

But I didn't.

How? By keeping my motivating "reasons" in mind at all times and constantly repeating the mantra, "Nothing tastes as good as success is going to feel!" (sorry, Lisa).

And the proof is the pudding (don't worry, I'm not tempted by pudding). Because today's weigh-in put me at 229.0! That's -9.5 pounds after 8 days! Even better was my my reduction in Body Fat %, which dropped 2.2%!

You see, I'm not out to "lose a few pounds" here... I'm seeking a total physical T-R-A-N-S-F-O-R-M-A-T-I-O-N-! And transformation requires P-R-O-C-E-S-S. This is the process Andrea and I are going to teach in the January workshop... a "process" by which anyone can achieve breakthrough performance in ANY AREA of their life.

See you on Friday (and in 18 more days I'll let you see me when I post photos from my 25 day weigh in!)

Five Days Behind Me... Only 95 More to Go!

2008-10-10T08:49:00.000-07:00

Well, there's good news and bad news this Friday morning.

The bad news is the economy. The good news is I'm losing pounds faster than the British Stock Exchange!

As you know, I started my 100 Day Challenge last Sunday at 238.5 pounds. Well, I climbed on the scale this morning and was thrilled to see... 231! Down 7.5 pounds in 5 days!

Now, admittedly, I was a bit "bloated" last weekend after a three-day "food fest" during which I stuffed myself silly. So I don't expect to continue dropping weight at this pace. But it was a boost, nonetheless!

For those of you who are wondering if I'm starving myself, the answer is: NO. I am exercising about an hour every day, and eating a decent 1,600-2,000 calories per day. So, if you're worried about me, don't - no animals will be harmed during this weight loss challenge, including ME!

Two of the 12 keys for achieving breakthrough performance (which we'll cover at the January workshop) are the power to "Commit" and the power to "Choose". I have made a commitment, but that commitment will get challenged greatly this weekend when Andrea and I go to our good friend's Mike & Lisa's for dinner! Lisa's cooking is to die for... and every minute will be a test!

(Note: Mike & Lisa own High Performers International, who is sponsoring our January workshop!)

So, come Monday moring (when I sit down here and start typing again) we'll see just how committed I really am. Stay tuned!

I'm Off and Running... and a Little Bit Scared!

2008-10-06T10:11:00.000-07:00

Okay, the challenge has started!

Yesterday (Sunday, Oct. 5) marked the launch on my 100 Day Weight Loss Challenge with all the activities you'd expect - the initial weigh in... taking "before" photos... and abject horror.

Got on the scale to see the damage and was shocked to find out I'd let myself get back to nearly 240! (see scale photo for proof.)

Next, Andrea 'snuck up' on me and snapped a photo of me laying on the sofa reading the Sunday paper. After seeing it I realized I was starting none too soon. Gave serious thought to throwing the camera (and Andrea) out the window, but decided that Candor (being honest with oneself, which is one of the 12 Powers we'll be talking about in our workshop) is critical to success.

So here's the photo (shield your eyes if you're at all squeamish):

The good news is I had a great (1,700 calorie) day even though we didn't do much in the way of exercise. But that starts today, as we are off to the gym for cardio class in a few hours.

We'll keep you posted!

238.5 Pound Richard

P.S. The next weigh-in is on Friday!

The Official First Day is Sunday!

2008-10-03T15:34:00.000-07:00

Well, I'm rapidly approaching the first day of my 100 Day Weight Loss Challenge, which is Sunday October 5th. This means that if I'm going to have a "last meal" of sorts it's going to have to be tonight or tomorrow (Friday, Saturday). Truth be told... knowing me... it will probably be both!

Now, as promised, I'm going to share everything I'm doing as I'm doing it - including the steps (something we call "The 12 Powers") from the workshop Andrea and I will be conducting here in Portland in January. But for right now, suffice it to say the first of the 12 powers (the Power of Clarity) is my initial focus.

I have a very clear vision of what I want to achieve (get my weight under 200 pounds for the first time in 11 years!) and from where I'm starting (I weighed in this morning at 236 pounds -yikes!) that will be QUITE a task... and quite a "breakthrough performance" when I achieve it.

Finally, some of you have written and asked if you can participate (I guess I'm not alone!) Well, I'd love it! Just type in the comments section of the blog!

In the meantime, there's one last ribeye that's go my name on it, and one last glass of cabernet that is dying to sipped!

Welcome to Richard Fenton's "100 Day Challenge" Blog

2008-09-29T09:36:00.000-07:00

Welcome to my (Richard Fenton's) new blog designed to provide readers with a proven process for achieving breakthrough performance in any area of your life. Unlike some blogs that go on forever, this is a LTO ("limited time only") blog that will run for a little over 100 days... and that's it!

The Purpose?

The idea for this blog came as the result of a workshop we're co-delivering at the Portland Convention Center for HPI (High Performers International) on January 22, 2009. Built around what we've come to call The 12 Powers, the workshop will take participants on an interesting journey - one we've taken ourselves on numerous occasions since launching our business 11 years ago - with amazing results!

But Not In Every Area!

While Andrea and I have achieved amazing results in many areas (the least of which have been the achievment of career & financial results beyond our wildest dreams) there is one area in which I (Rich) lost ground - the area of personal fitness.

So I've decided to take the processes and principles we've used to help thousands of others perform at peak levels and use them to achieve my own breakthrough performance in terms of physical fitness and weight reduction.

You're Invited to Come Along!

So, here's the plan. Over the next 100+ days you're invited to come along on my personal "100 Day Weight-Loss Challenge"... complete with photos! And as we go I'll explain how each of the 12 principles from the upcoming workshop are being used to achieve the results you'll be observing.

So, save the blog in your "favorites" and check back every Monday & Friday for the duration as I prove how "The 12 Powers" contained in this program can be used to achieve a "Breakthrough Performance" in any area of YOUR LIFE as well!