What might you miss?

Long time no talk readers…

I have been thinking a lot lately between walking, furlough, social distancing, and all the things.  Sometimes these thoughts are about fitness, firearms, bourbon, how some people refuse to pick up dog poop, politics, life, raising kids, and whole bunch of other shit.  Today I thought a lot about what if I never decided to take control of my life….What would my life look like today?

Annnnnnd holy shit did that scare me, anger me, and most of it devastated me to my core.  I will get into these feelings as we go here…. yes, I used the word “feelings.”

When working on your personal fitness goals, you hear from the people on the sidelines, “Live a little” or, “You are missing out on so much, just eat a piece of cake or just “cheat,” it isn’t so bad”.  If you have ever tried to better yourself, you have heard that 1000x too many.

But let me tell you from someone who has been on both sides fat, miserable, fake, out of shape, lying to myself, lying to you, hating myself and quite honestly at times ready to just give up.  Never being able to be in the moment, never enjoying little moments, too worried about what I look like and what other people are thinking of me.  I don’t care what anyone says, I know from conversations with literally hundreds of people who are overweight by 30, 40, 50+ pounds, that 99 out of 100 of them will tell you that they cannot enjoy simple moments.

Ok so here’s my list of things I would have missed out on if I wouldn’t have taken control of my physical health which led to improving my mental health:

  1. Taking Sutton to water parks
  2. Getting in the pool with Knox at swim lessons
  3. Competing in my 1st Crossfit Competition
  4. Summer Smash 2018
  5. Most Valuable Legionnaire Weekend February 2019
  6. Letting Jolene take pictures of me at the beach
  7. Traveling to Squamish/Whistler, British Columbia to run 50 miles through the mountains
  8. Meeting Mike and Maria Fecik
  9. My whole 1st Phorm Family
  10. I wouldn’t have found my life’s purpose of helping others unlock their lives
  11. Ran 4 marathons
  12. I would have never met one of the most influential women in my life, Leslie.
  13. I would never been able to go on runs with clients and inspire them to take control
  14. I would have had body image issues around my daughter and son
  15. I would be insecure around my wife
  16. I would have never taking control of my mental health because….that’s just the way I was
  17. I would have never had the confidence to tell my story from the deepest darks to the best days of my life (Sutton and Knox being born)

I didn’t talk a lot about my cheerleader, partner in crime, coach, chef, friend, lover, neat freak and little bit crazy (if you know you know why this is funny) wife, Jolene.  She picked me at one of the lowest points in my life.  She taught me that I was worth it and allowed me the space and continues to give me the space to work on myself.  She found me at my worst and she deserves my best.  In a way, I am very selfish about never going back to who I was.  Matter of fact, last night when I was walking, I was beating myself up about not  being home, but as I write this it just hit me.  It’s not that selfish….. I am doing everything I can to be around for as long as possible for Jolene, Sutton, and Knox.

The least selfish thing you can do is be as useful as possible to your family as long as possible…..

Ask yourself what are you missing out on, in front of the mirror, and look yourself in the fucking eyes when you do it and then wipe the tears.  Then look again, make eye contact with yourself, and ask the question- Do I want to have this conversation again in 3 years?




I guess I am a Runner

Its been a minute since I have wrote on here so heres an update on life.  I have turned into a full fledged runner.  I have shoes for long runs and speed workouts.  I have shoes for trail runs over 10 miles and shoes I wear for under 10 miles on the trail.  I have 3 different hydration vests (3rd one is my favorite).

Training for a marathon, a 50 miler and a 100 miler is a part time job that I pay to do. Who would have thought how much I enjoy running?  Sure as shit didn’t think I would love it this much!

Todays training calls for a 18 mile road workout followed by an hour hike with a blister the size of a quarter on my right heel.  Its always my right heel that gets blisters….this is annoying.  My new strategy to deal with this is just let it hurt and hope eventually it will turn into a callous…..I mean thats how I handle most pain, deal with it until you’ve adapted to it.  Mental health or physical health callouses solve everything.

Ok now for the run deets:

Pre Run Meal:

1 scoop Level-1 in coffee: Yummy Coffee Mix

2 Slices Daves Killer Bread

3 Tablespoons of Strawberry Jam

3 slices Bacon

Macros: 87 Carbs, 12 Fat, 40 Protein


During Run:

1 Gu, Pineapple is my new jam 25g of carbs

2 scoops of Intraformance in 32oz water : Go Go Fuel!


I will sip on the Intraformance during the run and have the gu around an hour in.  I am playing with under fueling during training so I can get used to running uncomfortable in a low fueled state.   This could be a bad idea but fingers crossed!

So in wrapping up today, I am a runner now and have maintained 80lbs of weight loss for over a year.

Is it worth it?

This question was asked to me yesterday by someone who’s been on the fence about changing their lifestyle.

My answer without hesitation was “Fuck yes”.

The question sat with me for most of the day yesterday and it led to a whole host of other questions in my head.

First things first..without a doubt not drinking 3-4 beers 3 nights a week is worth feeling better everyday.  Not having a bacon cheeseburger and opting for a better choice is 100% worth it. You live with yourself 24/7/365, those burgers and beers are maybe 3% of your week.  I love living with my new fitness level, my confidence and my discipline.  I love feeling in control of my life and not just being along for the ride.  I own my life and my choices for the first time in 34 years.

Second, tell every Instagram start to “fuck off” anytime they tell you that losing weight is a lifestyle and its not balanced….sorry, ITS NOT.  A lifestyle is something that you will do for the rest of your life and balance, balance is what you do when you are in a healthy place mind, body and health.  If you want to improve your health you will need to make sacrifices, you will be uncomfortable, at times you will be hungry and at times you will feel like you need to do it forever.

You’ll have people that try and discourage you.  People will tease you and tell you that you need to live a little but also during this time you will find out who your friends are and who has your back.

When you get to your goal keep pushing for a few more weeks then you can get back to balance.  Balance is keeping up with exercise, following a nutrition protocol that you can continue to do for the rest of your life and allow yourself to have a few beers not 12, eat half of that pizza with your wife, eat a cupcake and then get right back to that nutritional protocol that you have had success with.

It will not be easy but it will be worth it.

PS its ok to want to look better and if you want help see below

I’m worth it

Family, Fitness & Flexibility

Hey y’all a lot has happened since I last blogged in July…..so much for weekly blogging.

Heres the rundown in chronological order not by importance!

  1. Half Marathon PR 1:40:36 seconds 3rd place in 30-39 Males
  2. Short course duathlon 5th place out of 56
  3. Son was born 9/7/18 Knox Ray Law
  4. Turned 34 years old

With our son being born 3 weeks early by C-section our lives got flipped upside down! All the help we had lined up was out-of-town! So thank goodness for good friends and family who literally dropped everything and came to our house to watch our 1st born Sutton and our dog Oakley!  Knox like his sister had a little bit of a struggle figuring out life outside of the womb and needed a week in the NICU to learn how to breath and eat.  Jolene stayed at the hospital the whole time with Knox and you know what that meant, Dad and Suttie got to figure each other out.

Now Suttie and I have had our days together since she was about 3 months old and the occasional overnight but with help.  Now it was up to me and her to figure it out till Mom and Knox got home from the hospital.

Now there’s a good chance I whined a little too much to Jolene about taking care of Suttie on my own but there was so much to do and I didn’t know how to do half of it.

  1. Prepare meals she would actually eat
  2. Do her hair??!?!?!?!
  3. Take her hair out without making her cry
  4. Get her to sleep through the night

Just to name a few but by the end of the week we were a well oiled machine and I cherished that time she and I had alone…..much overdo.

Now the point of this blog.

When life gets crazy you might not be able to keep up with your normal fitness routine if that’s 2 a days including lifting and longer duration cardio later in the day but there is no reason why you can’t keep up with your training!

Here is what I did.

  1. Prioritize and Execute- I need to lift 3 days a week to stay mentally sane and not lose progress. I need to run 2-3 days a week to maintain fitness and mental health.  Biking took a back seat because it is such a time commitment.
  2. Make the time- Normally I like to workout from 8-11am, Lift for 90 minutes than run or bike for 90 minutes. This changed with kids club hours at Lifetime or daycare and wanting to be at NICU rounds in the hospital.  So it was midday workouts.
  3. Stick with your nutrition- When you cannot control 90% of whats going on in your life its nice to have something you can own. Make it easier on yourself protein shakes, fruit and peanut butter are your friend.  (Shake of Choice Click Here )
  4. Sleep when you can.