Up In Arm's | Romey

Greetings, Fellow PW’ers and Visitors,

It has been quite some time since I’ve checked in. We are well into 2015, and those of us who participate in the annual ab-fest did not ab-dicate our duty this year.

I have sufficiently recovered from the latest test, so I will share the experience with you. I was really proud of myself when Dr. Tim had me add extra weight while doing some bench presses. I did one extra set just to prove to myself that I could. I should have known right then that there was a plan of which I was unaware. Proud of myself for having done the extra set, I did a set of 50 ‘head-to-head’ on the red ball with 10-lb weights. No problem. Then I did 50 ‘touchdowns’ with said weights. Still going strong. One more set of 100 with 5-lb weights, after which I waited for the magic words “on the table.” There were words, alright, but not what I expected (you’d think I’d learn after all these years): “200 with 2-lbs, Romey.” What????? I was not going to be scared off by measly 2-lb weights, but I’ll tell you that my arms felt like jelly afterwards. I kiddingly made some remark about ‘gun control.’ These are the good kind of guns, and I’m proud to have them. Excuse me while I search for a sleeveless top to wear to show them off.

I was chuckling to myself on Saturday as I left the gym after a great workout. Exercise has now become such an important part of my life that in addition to several weekdays, I go to the gym on Saturdays when I can. There was a time not too long ago that I barely exercised at all. Now I keep my gym bag in the car at all times so I’m always prepared. There was a time when I could not tolerate even the thought of perspiring. Now if I don’t break out in a good sweat, I think I haven’t worked hard enough. There was a time when I counted the minutes until the end of a session. Now I’m amazed at...
I had a most frightening experience recently. I bent down to get something from my clothes dryer and my back snapped when I stood upright. While this was not a new experience for me, the severity of it was. My back goes out perhaps once a year, usually when I’m performing some ordinary task like brushing my teeth. It hurts for a few days, then I’m back to normal. This time it was entirely different. I was practically immobile. Every movement was excruciating. I tried lying down on the floor so my back would be supported. When I tried to get up, I had to pull myself on my elbows until I could...
Do’s Do make time for relaxing meals. Look, smell and enjoy the experience of eating. Do make your eating environment comfortable and attractive. Do eat foods you like and prepare them to suit your taste. Do plan dinners with others often. It can be a lot of fun. Do eat breakfast before beginning your day. Do plan your meals if you have a busy schedule. You are more likely to eat well. Do remember that eating well is part of living well. Do learn to cook food properly. It will improve flavor and increase retention of nutrients. Do make certain you relax during meals. Do keep in mind that...
Protein : Eat between .7-1.0 Grams/lb. of bodyweight per day. (e.g. if you weigh 200lbs. then consume between 140g-200g of protein) Carbohydrates : For energy and metabolism. Good ones are oats, rice, whole wheat bread, noodles, etc… eat between 1-1.5 grams/lb. of bodyweight per day. Be sure you are calorie deficient : A calorie intake in the range of 1500-2000 calories is needed if you are interested in getting CUT. Calorie deficient means you are putting out more energy than you are taking in. The most effective way is to continue your workouts as planed and add about 30-40 minutes of...
Today is an important day in the history of our country, but it’s also important in my own history as I journey on the road to better health and fitness. This may sound trite, but I will share it with you nonetheless. I went clothes shopping the other day, an activity in which I had not participated for quite some time. Something overcame me and I decided to try on a mini skirt. Lo and behold, it fit me—in 3 sizes smaller than I would have worn last year at this time! Talk about freedom! I’m free from feeling uncomfortable in my own body. What a celebration for my efforts of diet and exercise...
I’ve accomplished something that I find absolutely unbelievable. During a recent workout with Dr. Tim, I did 1000 ab crunches. You read correctly—1000 ab crunches. What’s more unbelievable is that I did it twice in the same week. In my wildest imagination, I never thought that I would be able to do this. When I began my sessions with Dr. Tim, I could barely do 50. When I reached the 1000 mark, I was almost speechless with wonder. Dr. Tim’s demeanor was cool—as if to say this was his plan all along and he knew I’d get there eventually. There’s certainly no magic involved here, just a...
We are often given the advice to eat a lot of fruits and vegetables (which have a variety of different colors). Good advice of course; even common sense would tell us that. However, “eat a lot of fruits and vegetables” is vague advice because it could mean eating only apples and broccoli (red and green), and nothing else, but eating “a lot” of them. To take that advice to the next level, a better recommendation would be to eat a WIDE VARIETY of fruits and vegetables (not just “a lot”).Even “wide variety” is not really defined. What is a wide variety? Did you know that there are hundreds of...
Extraordinary achievements come from the consistent application of very ordinary and available qualities. Success is within the reach of anyone who can find sufficient desire to succeed. The fundamental tools of success and achievement are not locked away in secret, or hidden in some unattainable place. Those tools are readily available to all who wish to use them.What does it take to be disciplined and focused, persistent and committed to making whatever effort may be required? It takes nothing more than a strong, compelling and meaningful reason. When the reason is there, when the desire is...
The Magic 13 I’ve had the dubious pleasure of eating lunch or dinner with hundreds — maybe thousands — of bodybuilders, weight lifters, athletes, and fitness bunnies and the undeniable truth is that almost all of them eat like crap.Despite what they might think, a chicken breast and some steamed rice is not a healthy meal, and that’s what they eat most of the time, occasionally substituting a potato for the rice. Sure, it’s a lot better than what most Americans cram down their gullet, but it sure doesn’t feed the machine.These assorted athletes and wanna-be athletes are able to function...
WATER 1. 75% of Americans are chronically dehydrated. 2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. 3. Even MILD dehydration will slow down one’s metabolism as much as 3%. 4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a Universityof Washington study. 5. Lack of water, the #1 trigger of daytime fatigue. 6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. 7. A mere 2% drop in body water can trigger fuzzy...

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