Josh Neimark...Some things just need to be said

PLEASE VISIT WWW.JOSHNEIMARK.COM

2011-12-18T09:27:00.000-05:00

This site has moved...please visit

www.joshneimark.com

The Time Has Come

2010-05-23T07:00:00.000-04:00

The time has come...

Looking for the latest Agents of Change content?

Please visit our new site at www.theagentsofchange.com

Even if you start young...doing it all on your own can become increasingly difficult.
Change is no different.

It became clear some time ago that this movement of change was no longer about Josh Neimark. Since beginning my original blog http://www.joshneimark.com back in 2007, there have been amazing lessons learned, countless difficulties faced, guidance offered and lives changed forever. The more changes that were set in motion, the stronger my desire grew to impact others in a positive and meaningful way. The vision I had then, has become a reality.

Over the next few days, I will be migrating the content from my original blog to our new website (hopefully the place you are reading this if I ported everything correctly:). Welcome to our new site www.theagentsofchange.com. Here we will continue to create new content about change. Change we have witnessed, change we struggle with and change that everyone can implement.

So..what happens to the original blog? It will remain online for now, serving as a reminder of what can be accomplished, where we came from and where we are going. Perhaps at some point, it becomes a venue for other content, but today we move forward. Today we are a collective force of like minded individuals. Each of us different, each unique, each with our own challenges. But we all share one commonality, the desire and ability to change ourselves, to help others change and yes...to change the world.

As you have likely noticed, our content has become more diverse, now aligning with the interests and expertise of the other agents. You will see more of that in the coming weeks.

The heavy lifting will likely continue, but we are now stronger, bigger and as a group much more powerful. Our message is the same, we are committed and we are tenacious. We are The Agents of Change.

The journey continues...

Josh 001

Green Tips from The Coal Miners Daughter - Tip # 3 - What to Plant

2010-05-19T10:47:00.000-04:00

So now you have a garden, you know just how to water it and now you need to know what to plant. The best thing to do is to do some research on what is native to your area and what can grow in the conditions you have in your yard.

Take my lovely soil in my backyard, filled with clay. Since nothing can grow there, I have my raised beds. But there are two areas that I have that I will use for “running” vegetables.

“Running” veggies are those that if not watched can take over your whole garden. These include green beans and my personal favorite… squash and zucchini. I would recommend giving these guys some room to grow, and with these guys, a few seeds go far! So unless you are supplying the neighborhood, your family or the army, watch what you plant when it comes to “runners”. In the raised beds are the plants that need a little more depth to grow, tomatoes, herbs, broccoli and eggplant. These guys will go deeper and the deeper they root the more veggies you will get. YUMM tomatoes, salsa, homemade pasta sauce! Oh the things to do with all those tomatoes!

Now for what to put on them to keep your friends and mine, the bunnies, off…. Well for starters, surrounding your garden with pretty marigolds not only makes it aesthetically pleasing but will also deter our friends. Another suggestion I saw on www.helpfulgardener.com was to use cayenne pepper, black pepper and paprika. This will keep the animals that we do not want to hurt, out of our gardens!

Now, go forth and plant… see you next week!

Sarah - Agent 004

Introducing Agent Q

2010-05-17T10:48:00.000-04:00

Each of the agents, as well as my clients, all hold a special place with me. Their ongoing commitment to improving their own wellness, their collaboration to help others change and their successes are often the highlights of my days. I mentioned in my last post, that I would be introducing our newest agent. This particular individual has dealt with a significant amount of change in their lives. And, much of that change was not chosen, it was reactive to current circumstance. In the past couple of months, she has gone Vegan, began training with me regularly, lost weight, changed the diet of her children (they are now vegetarians) and had a growing interest in helping others. I have said many times before how much I learn from the other agents...and this one is no different. Experiencing all of these changes with her has meant the world to me. Now she is joining our movement...and knowing that we will now share in so much more together, well that just makes my day:)

Josh

It all started about 17 years ago at the young ages of 17 & 18. Two kids from opposite sides of the city of Chicago, (Sox vs. Cubs) and an unplanned last minute trip to the city with a girlfriend, which turned into the luckiest day of my life!

That day I met the man that would become my life partner, best friend, father of our two amazing children and so much more. But the man that I met that day, almost 17 years ago was half the man he is now, and I don't mean that literally. Today, he is in fact almost half the size he was when I met him, but I am talking about on an emotional, intellectual and spiritual level.

What originally attracted me to Josh (Agent 001) was his sense of humor and determination. As an example...within the first few minutes of meeting him, he whispered to his friend "hands off, she's mine" and I then proceeded to inform Josh that I had very good hearing! Now normally if any other guy would have said something like that about me, I would never give them a second look. But there was something about him...and it was at that moment that I knew this was going to become something serious.

Now it may have been the olive green suit and tie, or that he had about a pound of gel in his hair to grease it back, or maybe that his ankle and leg were in a cast up to his knee and he had to use a cane to walk. Oh gosh there were just so many reasons I fell for him! (Anyone who knows me understands the humor in that last sentence!) In actuality he was the complete opposite type of guy I was normally attracted to, but once again there was something very special about Josh.

This is the crazy part, that almost 17 years later, it has only been within the last couple of years that I found out what is so truly special about him! If you are not aware of Josh's story you need to go to www.joshneimark.com immediately to learn more (after reading my post of course:). There you will learn about the amazing transformation he has gone through and how it has made him the very special person I knew was always in him since the moment we met.

Anyone and everyone who knows Josh can attest that he is quite possibly the most honest person you will ever ever meet (too honest at times perhaps)! He is always acting with good character and never has a hidden agenda that would only benefit himself. His transformation has turned him into a vigilante if you will, for good overall health; not only in his own life, but in all the lives in the whole world (well starting closer to home first) His passion and commitment to this barely existent cause in America (Nearly 34 percent of adults are obese, more than double the percentage 30 years ago. The share of obese children tripled during that time, to 17 percent.) has become very contagious within the community where we live.

Every morning at the gym people would constantly approach him with compliments on his self motivation, which was then followed by many questions about how they can achieve results like him! Then one day a very determined observer, mother/career woman with a very busy schedule like most of us today, asked Josh to be her personal trainer. Well, it was more like she firmly told him he was going to be and he didn't have a choice:) And of course, without even a second thought he agreed happily because that's Josh! He wasn't happily accepting the job for any monetary reason, only for the simple fact that he actually inspired someone else to want to improve their overall health. That person is Erin, Agent 003, Josh's first official client.

Soon after working with Erin and seeing all of her positive change, he put an idea he had been working on for some time into effect; "The Agents of Change" The concept is simple, making the choice to better your health through his three pillars of wellness. The first one being physical wellness, the second pillar being nutritional wellness and last but not least emotional wellness.

Now I leave you with this, everyone has the power inside of them to change for the better, but it takes a really special person to inspire others to change for the better! Thank you Josh for inspiring me and our whole agent family to be the best we can be! I love you with all my heart and I pray that one day Jack will grow to be half the man/husband/father/friend/ that you have become almost 17 years later!

PS...look for my weekly columns/posts to begin soon. My topic of choice - How to make healthy choices for your kids in our society.

Susie
Agent Q

The Good, The Bad & The Ugly - Even More Good . . .

2010-05-13T09:35:00.000-04:00

The good this week actually came from Josh.

For Mother’s Day, Josh stopped by my house and brought me cookies. I think he did this for all of the “Mother” agents, but it felt special nevertheless.

Now, these weren’t just any cookies. They were whole food, vegan, all organic cookies AND LET ME TELL YOU…they were AWESOME!

So, what I’d like to share this week are some of my new favorite cookie recipes. It IS possible to still enjoy my favorite sweet treats on occasion.

Prep Time: 10 minutes, Cook Time: 10 minutes

Ingredients:

· 2 3/4 cup gluten-free pastry flour

· 1 tsp sea salt (I am loving the pink sea salt from Trader Joe’s!)

· 1 tsp baking soda

· 4 tbls vegan butter, melted

· 3/4 cup organic unrefined brown sugar

· 3/4 cup turbanado raw cane sugar

· 1 tsp vanilla

· 2 USPS milled organic flax seed

· 1 tbls water

· 12 oz vegan chocolate chips (or carob chips is you’re THAT picky :)

Preparation:

Preheat oven to 350 degrees.

Sift together the flour, salt and baking soda in a large bowl and set aside.

In a separate large bowl, mix the flax seed and the water together, then mix the butter, sugars, and vanilla. Add the dry ingredients to this and stir until combined well.

Stir in the chocolate chips.

Drop one inch spoonfuls of dough onto cookie sheet. Bake for 8 to 10 minutes, until edges are golden brown.

Some variations? Josh’s cookies had bananas and cinnamon in them and were amazing. Nuts are also a great way to add extra protein. You could always substitute organic apple sauce or bananas for the vegan butter. The texture will be different, but the fat content will decrease.

These still have lots of sugar in them, albeit the natural kind, so eat in moderation, but enjoy!

Also, don’t forget the most important part of this post. This was a very special gift because Josh made it himself. Do you have a friend who’s having a birthday soon? Make them some cookies! How about a child with a birthday? Imagine if the two of you made a HEALTHY birthday cake for his/her party together? If you decide to make a cake, I used the recipe listed here last night, but I modified all of the ingredients to fit a “whole food, gluten free vegan” diet (real sugar, gluten-free pastry flour, you get the idea): http://www.instructables.com/id/The-BEST-chococlate-cake-ever...that-happens-to-be/

Helping a parent in the kitchen means a lot to a child. Why buy a cake at Costco when you can make a healthier version and your child can take pride in helping?

Happy eating,

Erin 003

Another Agent Joining the Movement, Our New Logo & a Cool Shopping Tool

2010-05-12T10:18:00.004-04:00

Three items on the agenda today...

First I am excited to share our new logo/brand (located above in case you didn't notice:) From here on out, this is the mark of our movement. We were very fortunate to have the opportunity to work with an extremely talented artist. He really grasped our vision and took it beyond what we ever imagined it could become. If you or anyone else has design or video needs, we would highly recommend Johnny Hazard...is that a rock star name or what! Here is a bit more on Johnny's services and his contact information. Thank you again Johnny!

Johnny B. Hazard:
Phone: (317) 508-2860
(if it goes to voice mail and you get Louis Tully from Ghostbusters, you've dialed the right number)
Email: johnnybhazard@gmail.com
Website: http://johnnybhazard.blogspot.com/
Services: Cartooning, Illustration, Photoshop and Illustrator based projects such as Logos, Posters and Banners, Small Video projects such as YouTube/Vimeo content and the occasional wedding or event.

Item 2:

Another Agent will be joining our movement of change. I don't want to give away who this person is just yet...but I can tell you that they have a whole lot of experience with change. Uniquely, much of the change they have experienced has not necessarily been what they were seeking, yet they always roll with whatever life throws at them in the most positive light. This person has followed my/our entire story, they believe strongly in what we are doing and in recent months undergone some major change of their own (all based upon our methods and madness:). Any guesses? Look for their introduction post soon.

Item 3:

There is a lot of talk about organic produce these days...what is safe to buy non-organic, what pesticides are used on what, which produce is a MUST for buying organic only, etc...

Here's a handy guide to buying organic produce. I found this story/link on Treehugger.com.

I have pasted the story below...but what's really cool is you can follow a link to a downloadble sheet for your shopping trips. No more wondering or worrying about which was OK to buy and which wasn't. With the Dirty Dozen Cheat Sheet you can shop safely.

The Dirty Dozen Cheat Sheet is a handy, compact and easy reminder of which fresh products are high in pesticides and which are low. Cool Hunting calls it " the world's cutest pocket guide to buying organic" and from the look of it, we would have to agree.

It's a very straight forward little piece of paper that takes 27 of the most common fruits and vegetables and divides them into two categories: those that usually have a low pesticide content and those that don't. Just keep it in your purse/pocket and pull it out while shopping. How simple is that.

Created by Heidi Kenney, she has made it so that it is downloadable, and everyone can have their own sweet copy. Very generous and very handy because the biggest complaint about buying organic is how expensive it can be. This guide helps you make the decision on the spot without resorting to the net, the IPhone, your memory.

The information is drawn from the Environmental Working Group , a non-profit that "uses the power of public information to protect public health and the environment."

They have drawn up a list of 47 fruits and vegetables which they have rated according to levels of pesticide.

--Fruits and Vegetables Loaded with Pesticides
The top ten worst, i.e. loaded with pesticides are: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce and imported grapes.
--Fruits and Vegetables with the Least Pesticides
Those with the lowest level of pesticides are: onions (the best), avocados, sweet corn frozen, pineapple, mangoes, asparagus, sweet peas frozen, kiwi, cabbage and eggplant.

You have been warned.

Josh 001

Green Tips from The Coal Miners Daughter - Tip # 2 - Your Garden

2010-05-06T14:59:00.000-04:00

Agent 004's latest tip...building your own garden. Are you ready to make the change to growing your own veggies?

Now that you know how to water your garden let’s talk about building one.

First things first. Do you know what your soil is like under that beautiful grass you have growing? More than likely clay. I have lived in Indiana and Texas and have had to do a raised bed in both cities because you just cannot grow on clay. I know that there are one or two of you that will tell me otherwise and I think it is great that you can grown right into your ground I wish I had your soil.

I know you are thinking …Well Sarah, what do I use to build my garden?? I have some thoughts on this and some facts to go along with it. This year when designing my garden I have decided to go with a plastic raised bed kit from Menard's http://www.menards.com/ each kit was $70 and allows you to build either a 12 inch high bed that is 4 foot by 4 foot or you can build 2 six inch high one and so on. Now this is not something that I would choose if I was in my “forever” home but this will work for the next few years. I will fill this with organic topsoil and back fill with some organic mushroom compost. If I was however in my forever home I would be using 2x12x12 cedar. Why? You do NOT want to use pressure treated lumber… more on this in a minute. So your options most of the time for untreated are Pine and Cedar. You use the Cedar over the Pine because the Cedar will last at least 10 years where as the Pine you are only looking at 3-5 years at best. You use the 2 inch thick because the one inch will split within a year and you will be back in the same boat. The average cost of a 12x6 foot raised bed in Cedar will be about $200, but you will have this garden for a long time to come. In short, plastic for short term, Cedar forever.

OK, so why no treated wood??? Here is a great article about the process and what happens to your wood over time http://www.finegardening.com/design/articles/pressure-treated-wood-in-beds.aspx The article basically says that what they treat the wood with can leach into the soil and cause it to become very toxic and causing the veggies in your new garden to become toxic as well. NOT GOOD.

When you go to build your garden talk with the people at the store you go to. Ask them about what they recommend. They have a ton of knowledge and would love to tell you all about what they do.

Next week… veggies in your garden….

Sarah, 004

The Good, The Bad & The Ugly - More Good . . .

2010-05-05T11:36:00.000-04:00

My friend Laura’s son and my daughter have been friends since just about the day they were born and we try to get together for play dates as often as we can.

Two weeks ago I was excited to learn that Laura had turned to (organic) veganism around the same time that I had. This meant that I could look forward to our play dates even more.

Do you know how challenging it is to have play dates with mothers who feed their children poorly?

You find yourself cringing slightly as they pass their little one Ho Hos, white bread sandwiches, and pesticide-laden fruit.

Now that I know Laura and I have the same eating habits, we have been trading recipes, educational websites, and other informational emails regarding our new way of life. This has not only, in my humble opinion, made our friendship stronger, but is really helping me find more creative ways to make meals.

On Sunday we joined forces at a bounce place in Carmel so the kids could release their “sillies” and we could have some chit chat time. Imagine my surprise when she gives me the amazing book “Radiant Health, Inner Wealth” http://www.radianthealth-innerwealth.com/newbook.html. The book is loaded with advice, recipes, and solutions for vegan challenges. It has been in my possession for less than 24 hours and I have already read through the entire book, made one of the recipes, and planned a menu for the upcoming week.

A trip to your local Whole Foods-type store will probably be necessary for many of the recipes, but items like “cilantro lime rice” can be made easily without a lot of fanfare. The book also acknowledges the many challenges with gluten and soy and has a variation for almost every recipe to make it soy-free or gluten-free. Some of the most commonly endorsed ingredients in the book include: almond milk (or any dairy-free milk you use), quinoa, millet, whole wheat flours (I use almond flour or other gluten free flours), milled flax seed as an egg substitute, rolled oats, all organic vegetables, and tons of herbs and spices for the recipes.

Her theme is easy to follow. Whole grains, loads of veggies, and anything that is sweet should use real maple syrup, REAL sugar, fruits, and spices. She also has an organic whole food recipe for chocolate chip cookies and one could certainly replace the chips with carob ones if they were so inclined. One of her recipes is “Apple Pie Acorn Squash” and I can’t wait to give it a dry run before Thanksgiving! In fact, my whole Thanksgiving meal may come from this book.
Her recipe for mashed potatoes looks DIVINE.

And the best part of the book for parents? A kids section!

Trying to raise a vegan child? OR even just trying to get your little person to eat veggies? She gives you ideas on where to begin and what to try. Her recipes for kids are great! Sydney and I already made the eggplant chips and she loved them! We dipped them in hummus and had a great late day snack together.

I am so thankful to Laura for giving me a copy of this book. The recipes are simple and book is easy to understand. This book is a win for the GOOD team.

Signing off,
Erin 003

The Vegan Vibe

2010-05-02T08:29:00.001-04:00

A bit over two weeks ago I wrote a post titled "Yet Again", which discussed my recent move into the vegan life, as well as the impact it was having on my physically and emotionally. At the time, I once again committed to another CHANGE.

This post seemed like the ideal time to also introduce a new weekly column I will be writing called the "Vegan Vibe". These posts will focus on the changes I continue to experience and how certain elements of the vegan lifestyle apply and benefit non vegans as well.

After going vegan, I quickly dropped some weight. Combine that with the way I train physically...I continued to lose weight. So, I had to figure out how to tweak my nutrition to allow me to continue to enjoy the positive benefits of this lifestyle, while not compromising my physical balance. I am pleased to share, that just over two weeks later, I have added about 4 pounds back to my weight. I feel much better and am making greater progress again in the gym - getting much stronger again.

So, how have I done it? Well...let's begin with the vegan food pyramid (see below).

As you can see, there is a big focus on liberally consuming fresh fruits and veggies. That is followed by many servings of "whole" grains, then legumes, seeds, protein alternatives and finally some oils, sweets and salts. Now, keep in mind that on a plant based diet, there are really no detrimental fats...an area I had to increase. After so many years of avoiding certain fats, there was a programmed understanding in my nutritional plan of "avoiding a lot of fat". However, good fats provide good fuel. It is a source of energy and strength...and we do need it. The other area that I always steered away from was too many carbs. Not that I ever adopted or promoted a low carb approach ( I actually think that approach is very dangerous and it is so prevalent as a part of dieting today), but used carbs in a way in which to provide energy primarily for my training...my focus was always on protein...for continued lean muscle development of course:)

The truth is, as a vegan or not...I only eat "clean". What does that mean? More on that is a separate post...but when talking about carbs...I only ever would have non enriched whole grain carbs anyway. What are some of the benefits to whole grain or "good carbs":

By the way, the brain derives energy from carbs...if that's not reason enough to incorporate them!

(excerpt below taken from The Thrive Diet website - written by vegan athlete Brendan Brazier's)

Your brain’s main source of fuel is carbohydrates. Complex carbohydrates—easily found in the fiber-rich vegetables and are the best form because of their:

Low glycemic index
Ability to help stabilize blood sugar
Sustained and long-lasting energy

You’ll enjoy getting more complex carbohydrates in your healthy regimen by adding whole grains, legumes (beans, lentils), fiber-rich vegetables, fruit, nuts and seeds.

The classic North American diet is high in simple, refined carbohydrates and sugars which cause blood sugar spikes. These refined-carb-induced blood sugar spikes lead to crashes which can result in low energy, hypoglycemia—and even type-2 diabetes. The culprits behind this cycle are the infamous “big white four”: white flour, white rice, white potatoes and white sugar.

Now again, if you consider the intensity at which I train, I require even more of the sustainable energy derived from "good" carbs and "good" fats. So, I have focused on increasing both of those nutritional elements into my diet over the past two weeks. Lot's more oatmeal and mixed grains (barley, rye, kamut), as well as getting more good fats from nuts like almonds, walnuts, pecans and cashews (raw almond butter too...excellent on whole grain muffins). Let's not forget my new addiction either...Avocados.

I will continue to tweak and modify my diet and watch both the physical results as well as monitor the way I feel day to day.

Whether you follow the vegan lifestyle or not, consider the benefits of the "good" fat and the "good" carbs. They should be part of anyone's balanced diet.

More next week.

Josh

The Good, The Bad & The Ugly - Farm Fresh Delivery

2010-04-29T08:00:00.001-04:00

So…we’re talking about the good, the bad, and the ugly, huh?

Well, how about some more good?!

I love fresh produce but if it’s not organic, I don’t even bother (thanks dad, I’m finally listening). The closest grocery store to my home is a 5 minute walk and is attached to my neighborhood.
However, when it comes to buying fresh fruits and veggies, they don’t get my business.

(Wow, maybe I should include them in my next “bad” segment?)

Their organic section is comparable to the size of the smallest bathroom in my home.
And to top it off, it’s OUTRAGEOUSLY priced. I’m not talking ‘a little bit extra’ I mean double and sometimes triple the cost per item.

The Farmer’s Market in Zionsville doesn’t open until late May, so what’s a healthy person to do?
Well, until recently I was driving about five+ miles to Trader Joe’s. But now? I am hooked up with Farm Fresh Delivery (available in Indianapolis and Cincinnati). www.farmfreshdelivery.com

Every other week fresh organic produce is delivered right to my door at a reasonable price.
And if I want more frequent deliveries, I just let them know. What’s better than this? I get to pick what goes in my bin! The Monday before my Wednesday delivery I simply log in and update the contents of my bin. Everything from bananas, pineapple, and other fruits to fabulous shitake mushrooms await me! Usually I plan my week based on what will be in the bin. This week I’m anxiously awaiting the fresh basil for my Italian night. They also have the most beautiful organic spinach I’ve encountered yet and it is going to make some great morning shakes…

The Farm Fresh folks leave the closed bin in a shady place on my porch and drop in the early evening when it’s cool. They don’t just have produce, but that is mainly my reason for ordering as a vegan (they also have organic, grass-fed local meats). I strongly encourage anyone who is interested in locally grown to support groups like Farm Fresh Delivery.

If you don’t live in Indianapolis or Cincy, do a quick web search for key words like “organic food delivery” and your city name; countless opportunities await you, assuredly! We are supporting local, organic farmers AND putting the best in our bodies for a reasonable price. Who could ask for more? Oh, one thing I guess…great customer service. Theirs is also top notch-you get a live body on the phone immediately and they WANT to help you.

Here’s to the good,
Erin, 003

Green Tips from the Coal Miners Daughter

2010-04-28T11:15:00.001-04:00

Am I Sissy Spacek?? Heavens, NO… I am agent 004, Sarah. Why the name Coal Miners Daughter… Well I was in fact born in West Virginia to a Coal Miner father and a Mother from Kentucky… lucky girl… right?!?

So why in the world would a Coal Miners Daughter write about Green Tips when her father’s livelihood depends on people using fossil fuel? Because if we all do not do something we will have to burden our children for resources that we abused. So time to get started in changing the way we think about our environment and how we use what we have.

April showers bring May flowers, right… what better way to use all the rain that we are getting and supposed to get in these months than a rain barrel. What is a rain barrel and why in the world would you use one? Well a rain barrel is something that you can attach to your downspout to catch your rain water. Why in the world would you want to catch all that nasty water… to water your flowers and your garden, silly. I know what you are thinking… aren’t these expensive? Aren’t they ugly? Is it really going to save me THAT much money?

Making your own rain barrel.

On the web you can find hundreds of ways to make a barrel. www.naturalrainwater.com has several options from using something as simple as a Rubbermaid trashcan to something as beautiful as an old olive oil barrel http://www.naturalrainwater.com/make_rainbarrel.htm. Then there are those of you like me that are thinking, this requires a drill and assembling a overflow valve, no thank you… for you there is http://www.kibi.org/shop/rain-barrels/rain-barrel and they are pretty, is it worth your $110 for one already made?

So why use one… Rain barrels can help conserve approximately 1,300 gallons of water in ONE summer season. What does that mean to you, well roughly a savings of $40 per summer per Indianapolis Water and their billing, and FYI Indianapolis has some cheap water compared to those of you down south and especially those out West. So in about 3 years your water barrel has paid for itself.

What are the other benefits of the rain barrel?

Reduces the volume of water flowing to the sewer treatment facility
Lowers the percentage of roof top rainfall as a component of urban runoff
Backup source of water during times of drought or between rain showers
Helps to keep our creeks and beaches clean
Naturally softened water - great for delicate houseplants, auto cleaning and window washing
Saves money by lowering your water bill
Reduces the need for additional tax dollars earmarked for sewer expansion
Chlorine-free water helps maintain a healthy biotic community in the soil
Educational tool for teaching residents about water conservation

If you are not sold go and visit these sites;

· https://www.conservemc.org/rainbarrelbenefits.htm

· http://www.tnsmonona.org/the-benefits-of-rain-barrels/

· http://www.uri.edu/ce/healthylandscapes/rainbsources.html

Next week we will be talking about those gardens that will need to be planted in the next few weeks to get all your nice summer veggies!

Sarah - 004

More Change on the Horizon

2010-04-27T18:15:00.000-04:00

Just a quick note today to let all our followers know about some new areas we will be discussing here.

As part of our commitment to change, I as well as some of the other agents will be taking on specific topics on a weekly basis. We will be sharing our research, our findings and our thoughts. And of course, how each of these topics applies to changes we can all make.

Beginning this week, Sarah (004) will be writing posts under the title of "Green Tips from the Coal Miners Daughter". These posts will discuss changes that can be made on green living topics.

Erin (003) will be taking "The Good, The Bad & The Ugly", highlighting companies, products and issues that influence or support positive change...and calling out those who do not.

I am going to be adding more on the vegan lifestyle..."The Vegan Vibe", where I will be discuss the vegan changes I continue implementing, as well as share how certain elements of veganism can benefit non-vegans as well.

Feel free to send us your thoughts or suggest specific topics you would like any of us to address.

Best,

Josh

The Good, The Bad & The Ugly

2010-04-25T11:40:00.000-04:00

I recently called out an example of the "bad" in a post related to a corporation and their misleading commitment to health and wellness. Now it's time to call out a "good" example. In fact, this is going to become a regular posting, which explores people, companies and issues that we feel represent positive (good) impact, negative (bad); and yes there are certainly those which are just plain old ugly too.

As my wife and I continue along in our Vegan lifestyle, there has been more and more exploration of alternative products to satisfy/replace non-vegan products. Pizza/non-dairy cheese is on that list, chocolate was on that list...and let's not forget ice cream!

Fortunately, there are many choices in the ice cream category...you have soy based, coconut milk based, almond milk based and rice milk. However, it was one specific container which caught my eyes in the freezer section of Whole Foods recently...a pint of rice based ice cream from the brand "Good Karma" foods. Although I do love the name...that isn't what grabbed my attention. It was the flavor...carrot cake. (carnivore, vegetarian, vegan...anyone would likely love the taste)

This little pint was also one of the lesser priced, so I grabbed it quickly and headed to the checkout. That evening, we tried it. As the kids and texters say "OMG"! It was unreal, even had little chunks of carrot cake in the ice cream...you would have thought I was digging for diamonds hidden in the bowl.

I have already tried Mud Pie and have a pint of Mint just waiting for us in the freezer...although I have hidden it in the back so the kids don't find it first.

Of course, I had to find out more about this product and what other products Good Karma Foods might have to offer. I quickly found their website the next day and submitted my email for more information, news, etc. While visiting the site, I also learned more about the company itself. Here are some of the high points in our eyes:

First, their products are

Additionally, their mission statement and "green" initiatives really do appear to support a corporate commitment to bettering health, wellness and our world. (For us, Good Karma™ means “positive outcomes that come from positive energies focused for good purpose.”)

Finally, I was further impressed when not only did I receive a response from my email sign up submission form, but a personal response from someone in customer service...they are even sending me some coupons to thank me for visiting and my interest...can you believe that! Thanking me, no...thank you Good Karma.

Josh

Agents & Mini Agents Out for the Pink!

2010-04-20T10:25:00.000-04:00

This past weekend, some of the agents and "mini-agents" (or as we like to refer to them...agents in training) got up early to support the Komen Race for The Cure.

It was a brisk, but sunny morning as we all caravaned to downtown Indianapolis. Olaf, Erin and I all ran the 5K, while Susie led the kids on a one mile family walk.

Thank you again to all who made donations to the Agents of Change team.

Josh

Mom Does Know Best:)

2010-04-15T15:53:00.000-04:00

Here is a really nice note from Sarah's (004) Mom. I appreciate the kind words. I enjoyed meeting and training with you and Mike while you were visiting. You just let me know the next time you'll be back...I'd welcome the opportunity to roll more ropes with you guys.

Josh

From Sarah's Mom:

As I was flying back to Texas a couple of weeks ago I was thinking about the time I’d spent with my daughter, Agent 004.   Of course, we talked non-stop for the 10 days I was there. That’s what you do when you live 900 miles apart.

But often the conversation would turn to Josh and what he said, the training move that she had learned, the nutrition information, his inspiration, blah, blah, blah. This new man in her life, I have to say, left me a little concerned. Why was this who she always brought into the conversation? Who was this mysterious man?

But she arranged for her dad and me to work out with Josh when we came for this visit.   My thoughts were this. We are in pretty good shape for 61 and 62. Two years ago, when I retired, I made our health my new hobby. We eat “plant strong” (vegan and no added fats) plus Mike is a long distance runner, lifts weights and practices yoga. I cycle, work out with weights and get in some cardio at the gym on a regular basis. So I was not nervous about this workout at all. I have used a Bosu ball before – but not like this for goodness sake! And those monster ropes – gimme a break! I was so sore the next day. But it is not just the workouts.

Josh truly cares about his clients. He does everything he can to make them successful. He is a nag and a motivator. And WOW is that important for my daughter. You see she too was an athlete.   But 15 years later she needs a new approach to nutrition and exercise and I am convinced Josh is it. She can tell you all you need to know about how many calories are in that brownie, how many fat grams and how much exercise you have to do to negate that. But she has not been able to use that information to improve her own health. But now with Josh’s help she is using the knowledge she has.

I saw a huge improvement in her conditioning and just overall lifestyle on this trip. After two bouts with gestational diabetes I have hope that this pregnancy will be better. She’s had a recent set back with a back injury. But I am positive that once she is not afraid to injure it again, she will be back in the gym with Josh throwing those darn monster ropes a lot farther than I can.   Now I understand why Josh is what she talks about all the time. He is just what the doctor ordered at this time in her life. I just wish that we lived closer so I could work out with Josh too.

Karen

And we actually question why there is an obesity epidemic...

2010-04-14T12:28:00.000-04:00

It isn't often I take shots at companies here, but this is just so disturbing...

For those who haven't yet seen the TV commercials, news all over the web, or heard it from someone...KFC has just begun promoting their new "Double Down" Chicken Sandwich. If you think I am kidding, here is a link to the KFC site describing it - http://www.kfc.com/doubledown/.

If just looking at it isn't disgusting enough for you...

I went to take a look at the nutritional guidelines for this sandwich, but ended up reading through a section of the KFC website on Healthy Balanced Diet and Exercise. (again see link - http://www.kfc.com/keepitbalanced/). KFC makes it appear that they are aligned with some very good organizations and that perhaps this initiative was akin to Tobacco companies paying for anti-smoking campaigns...

However, I only thought that might be the case for a moment. I navigated to the Keep It Balanced website to learn more - http://www.keepitbalanced.com/about/contact.asp. At first glance, looks like a decent place, looked at a sample menu, then clicked on eating out. And what did Agent 001 find...KFC, Taco Bell, Long John Silvers and Pizza Hut logo's. Hmmmm...don't I recall those all being owned by the same company?

I proceeded to click on contact us to find the Yum Brands corporate address. And here it is. Anything seem suspicious or out of place about that street name to you?

Yum! Brands, Inc.
c/o Global Manager of Nutrition
1900 Colonel Sanders Lane
Louisville, KY 40213

Yum Brands, KFC, Pizza Hut...whoever you really may be in the tangled corporate web...not only does your new Double Down look horrific...as a company you disgust me. Will the deception ever end?

You should be ashamed of yourselves.

Josh

Yet Again . . .

2010-04-13T13:53:00.000-04:00

It has been close to four years since my life changing trip to the Mayo Clinic. In the time that has passed since my return, I have gone through many changes. I often think I sound like a broken record when I tell clients and other agents that "change is a constant".

Back in 2006, the goal was to lose weight, get healthier and hopefully balance my body so I wouldn't be sick any longer. Through dedication and comittment, that worked. Shortly after, the realization that I was over training and not consuming enough nutrition became a reality. So, change again...enter the lean muscle building phase (and lot's and lot's of protein). And again, did it successfully. Then my interest in fucntional training and strength grew...and that is where my focus went. After a couple of years, I continued to develop more and more diversity into my own training regimen, allowing for constant integration of strength work, cardiovascular, as well as functional/balance training.

Today there is a new goal, a new challenge, a new change that must be made (not to mention Olaf (005) called me out on this in his last post - the agents can certainly count on each other in that way:)

About 6 weeks ago, I decided to attempt the Vegan lifestyle, at least with regard to nutrition. My wife joined me in this "experiment" and as I mentioned in a recent post, we both have truly enjoyed sharing this experience together. Since making this shift, we feel great! Additionally, we have embraced much more than just the nutritional aspects of Veganism, with our new found interest and commitment to sustainability and the environment.

However...old habits die hard.

Prior to making this change, I researched, I read and I asked everyone I could about their experiences with a plant based diet. I thought I had it all figured out and was excited to begin the quest. What I didn't prepare for was an adjustment in my training. Well, let me rephrase...if you are going to be vegan and train the way I train, more adjustments will be necessary. I was already relatively lean before starting, but without modification to my training and little flexibility with my eating (more on that in a moment), I have lost some weight, a bit too much perhaps. There are countless Vegan athletes (Olympians, Body Builders, etc), most who are elite and at the top of their game - even attributing large parts of their success to being Vegan. One of the issues I have been dealing with is taking in enough fat and carbohydrates. I was so accustomed to years of lower fat clean eating, that making that shift has been challenging. Many Vegans consume 30-40% of their daily calories from fat...keep in mind there really aren't "bad" fats in a Vegan diet...particularly when you eat as clean as we do. On the carb front, I only eat whole grain carbs, so increasing my intake there will carry many benefits. Additionally, I must work on increasing my protein intake (which currently comes primarily from nuts, hemp and legumes).

Those who know me personally (and many who have followed my story) know I can tend to be a little obsessive...I don't do much in life half way. Fortunately, I have been able to use this "talent" to focus on achieving much of the success I have found physically. This same "talent" is also what I must always remain most cautious of. I push harder, faster, lift heavier, eat cleaner, never cheat...and often times enough is never enough.

So what now?

I refocus. I commit to a new goal. The goal of adding more lean muscle/mass to my body...again I continue to learn, to experiment and to measure progress. And, I modify regularly until I achieve success. I've been in this place before...just not as a Vegan. In fact, the last time I intentionally added weight, I increased my lean muscle mass by just under 12 pounds in 12 weeks. This time, we do it Vegan style.

There has been a great deal of interest in my shift to this diet. A number of people have asked me to discuss/document the impact a plant based diet has on my training, my progress and my challenges.

So here is part one.

More soon.

Josh

P.S. This coming Saturday is the Komen Race for the Cure here in Indianapolis. For more information please visit www.komenindy.org and search for the Agents of Change Team. It's not too late to join us!

We did it...unbeknownst to me...Olaf may just be race ready

2010-04-07T15:57:00.000-04:00

In less than 2 months, I have become an abundantly wealthy man. Not in the monetary sense, I still live paycheck to paycheck:) No, I mean I have gained a wealth of knowledge with regard to nutrition and exercise. And, my spirit feels refreshed.

Two and a half weeks ago, I was already noticing these changes in my life. I realized how much I had already learned and decided I needed to give back what was so freely given to me. So, I began volunteering at Rock Steady Boxing on Wednesday evenings and Thursday mornings. Although, I have only been doing it for two weeks, I feel I have learned even more about attitude, perseverance, dedication and acceptance (Rock Steady is the not-for profit working with those affected by Parkinson's) I learned a valuable lesson last week while volunteering. I had been collecting mats from people in between exercises and a gentleman by the name of Ron told me "he was there to workout and could put it away himeself". It was at that point, that I realized I needed to treat these individuals just as I would anyone with Parkinson's or not.

Next weekend, I along with the other Agents (and families) will be running in the Komen Race for The Cure. Josh encouraged me to sign up for the 5K run, which I did. However, the last time I might have even run a 5K was in high school. After our BOSU class this morning, Josh asked if I wanted to go for a 30-minute run with him outside...I begrudgingly said yes. He did mention we would take a very easy pace. Amidst strong winds and a less than ideal attitude, I pushed forth. It didn't help to have Josh running backwards facing me and singing the Rocky theme song...if I had any extra energy I may have choked him! But, I stayed focused and kept running. When there was about 10-minutes left, Josh continually urged me to keep pace...for some reason he desperately wanted me to make it back to the start in 30-minutes total. When we crossed the final street and where about back to the final straight, Josh said I had 10-seconds to get back to my car. So, giving it all I had, I pushed out one final sprint. At that exact moment I finished and was gasping for air (yes - in 30-minutes). Josh informed me that I had just completed my first 5K since high school. Oh, by the way....just prior to the run, I held an elbow plank for a full 5-minutes and 3 seconds...something Josh said he has never even attempted. I'll bet he does now...

Since joining this movement of change, I along with the other agents finally have a chance to give back to Josh too. Since he went all Vegan on us...he has lost a bit of weight. No doubt that he will overcome this hurdle just as any that have been thrown in front of him...but it's kind of nice and fun to push back all of the things he tells us constantly. The messages he has instilled in us, have become second nature already. Eat right, get rest, drink water, breathe...As he once again makes a "change" (this time to his own grueling training/nutrition program), we will be right there with him. So, what can you do...send cookies of course, just make sure that they are Vegan, he'll probably have them analyzed:)

P.S. - It has been a full month (and one day actually) since I smoked my last cigarette!

Olaf - 005

Measuring Change

2010-04-06T11:15:00.000-04:00

There are a variety of ways in which change can be measured. You can use a scale to see if your weight has varied. You could use a tape measure to see if your bicep has grown. Even simpler, you could evaluate the time you do or don't spend on an activity you've committed to...do you now workout 3 days a week from 1. Did you cut something out of your diet, promise your spouse no more emailing after 8, or that you would begin recycling at home.

Of the many ways to measure change, one of the most significant (at least to me), is seeing how your own changes have impacted others. Commitment and execution of change is a very powerful force. The example set by one individual, proves to others that real and tangible change can be achieved...making them far more comfortable in considering their own capabilities.

The definition we use as part of our Agent of Change moniker is as follows: "someone who intentionally or indirectly causes or accelerates social, cultural or behavioral change”.

This post is focused on the "indirectly" part of that statement.

This past week, I have once again witnessed and enormous amount of positive change. I have witnessed it with some of the Agents, some of my clients, in my classes and even in my home. I have seen a significant other of one my clients show great interest and support in what my client is working on, as well as what they have achieved...going so far as to consider making some of these same changes themselves. I have seen the parents of an Agent support an activity that Agent was involved in. I have seen my own children asking for "healthy" milk...since we no longer allow cow's milk in their diets. And, collectively, I have seen the Agents continuing to support each other in a very meaningful way...I'll let Olaf tell you more about that in his next post.

Not long after creating this blog, back in 2007...I had a vision, a hope. Could I make enough changes to actually make a difference in our world. At the time, even I thought that may be a "lofty" and overly ambitious place to set the bar...but still...

I had witnessed my own change impact my family, motivate others and help some in understanding things in a different way. If I could change the way my son behaved in our society, what nutritional choices he would make, how he would treat others...then could the world actually be changed? Yes...it certainly can. And, there are some amazing examples of that in history. Just look at how Gandhi brought the British Empire in India to a halt through the collective (and non-violent by the way) efforts of his message of change.

In today's world, the hustle and bustle of daily routines may not allow many to consider the changes they make, the impact it has, or how to form a collective effort to take on a specific issue. Good news...you don't have to make it that complicated.

There are few things in my life today (yes, my wife and family are at the top of the list:) which give me the amount of fulfillment and satisfaction of seeing what impact I have had on others, no matter how small or indirectly. To know that something positive you have done, has in some way touched, connected and "changed" something within someone else is a feeling that is almost indescribable. What I can verbalize about that, is that I feel "connected", part of something far larger then myself.

All it takes is one person. One change. One at a time.

What will you change today?

Josh

Hard Work Pay's Off for 003

2010-03-26T11:12:00.000-04:00

A couple weeks ago, Erin (003) and I embarked on a total "overhaul" of sorts. Training changed. Nutrition changed.

We agreed that we would go all in, and following we would evaluate how she felt, where she'd progressed and what still challenged her. In true agent form, she embraced it all. She became vegan, and loves how she feels from it. She trained hard for 14 out of 16 days. (one on one sessions, classes, running and more).

Erin approached the overhaul with intent, she worked hard, she focused. So, what does she have to say about it all? Read on.

P.S. This morning Erin was training with me (one of my personal workouts) and was really over the top. Of the many different elements I integrate into my programs, one I bring back now and again is the old school push up with a 45 plate on my back. Erin decided she wanted to try doing some of these with weight as well. She did her first set with 10lb's, her second with 25lb's and her third she asked if she could try the 45...which is what I use. I told her to go for 5 reps, I'd pull it and do another 5 no weight. Again, she showed me! Did all 5, then proceeded to do another 10 or 12. Some might have been embarrassed, but not me...proud of her determination and progress is what I felt.

Great work 003!

Josh

Things have been challenging with me lately, mostly because I have not
been sleeping well. I am stressed at work, so I tend to watch the clock
and think. Before I know it, it's five hours until it's time for me to
get up at 4:45am for my workouts!

The other morning, however, I was rested and made it to the gym around
5am to meet Josh. Before he arrived, I completed about 12 to 13 minutes
of a decent abdominal routine and prepared to work back and biceps with
Josh. This was my first time pushing some weight in the gym in at least
four weeks! I've been using my own body weight with the TRX and the BOSU
for so long that I wasn't sure how I would do. WELL, WELL, imagine my
surprise when I was pushing the same amount as Josh on a few machines!
The TRX and BOSU have clearly worked a lot better than I thought they
had. I was definitely stronger than I had been six weeks+ before. Now,
in all honesty I need to mention that I have been so sore the past two
days (the good kind of sore that makes you hunger for more gym time), so
I know that my body is adjusting to the free weights again.

I have a workout with Josh in the morning and I am excited to push my
body to the limits. My biggest challenges now are 1. Getting more sleep!
I have to start leaving work where it belongs---(at work!)--and allowing
my mind to shut down for a few hours and 2. Focusing on more cardio so
that I can really give the Komen race my greatest effort.

I am excited about what the Spring holds. Greater core strength and
balance, a better cardio routine, a continual effort to eat clean, and
maybe a better night's rest A LOT more often.

--003

The foundation has been laid - 005 is helping others remodel too

2010-03-24T16:19:00.000-04:00

005 continues to impress. Great progress not only with his training, nutrition and emotional well being...but with his very active participation in reaching out to others and supporting their change...even my own.

Here's what Olaf has to say about the past couple weeks.

Josh

(by the way, the picture here is with my littlest agent, Lucy...but check out Olaf's new dew, if Lucy's isn't too distracting for you...just one more change he made recently...and we think he looks great!)

Wow...has it already been 2 weeks smoke free? It has! And, to be completely honest, it has not been as difficult as I expected. I suspect that is in part due to the amount of training I have been doing. I have worked out 11 of the past 14 days. That has been a combination of functional, strength and cardiovascular training. I'm still trying to overcome bad eating habits. Although I am very conscious of when I have made a poor nutritional choice, however being conscious of that choice is progress from where I used to be. But I don't let that deter me from getting back on the path of "clean eating" (as Josh refers to it).

As far as my workouts over the past two weeks, there have been a couple days that have really resonated with me. The first being last Thursday. After 2 hours of shoulder and core work with Josh (as if that wasn't enough), Josh felt it necessary to do 25-minutes of interval StairMaster training...I cringe even saying StairMaster today. I wanted to give up at about 20-minutes and even stepped off for about 5 seconds towards the end. I then got encouragement from Josh, actually he was yelling to get back up, which I did. I finished the rest of the workout. Later that evening Josh called to tell me that I had learned a very important lesson that morning. The lesson was to know what it feels like to be at or close to your "Max" or limit. He said to embrace that feeling...because I would soon look back on it and surpass that days accomplishment.

The second experience was actually this morning. Josh asked if I would like to come to his BOSU/TRX class and see if I could hang with them. I was nervous, fearful and excited wondering if I would be able to "hang" with the rest of the class. Of course, I was hoping I could. Had all my hard work paid off? About halfway through the class, I looked around the room and quickly realized that I was doing what everyone else was...I've made significant progress since we started!

One thing I want to emphasize to all who may read this, is the fact that when I am training I often times am doing it begrudgingly. My mind creates excuses, reasons, you name it. I get to the gym, meet Josh and probably come off as whiny...but somehow I keep pushing. I get through it. It gets better. I AM NOT GIVING UP THIS TIME. And, I am not giving up on any of the other agents either. Their support is a driving force for my desire to succeed, and I want to give back what has been so freely given to me.

So how am I doing that. Extra cardio tonight with Erin (003), from there, I head over to volunteer with The Rock Steady Boxing Foundation/Kristy (002) and then tomorrow going to try and catch Sarah (004) before my Josh workout and do her walking with her.

I know how hard it can be to ask for help...so I am taking it upon myself to offer it more.

Back with more soon.

Olaf (005)

Two Weeks In . . . Still Vegan

2010-03-19T13:30:00.000-04:00

As of yesterday, 14 days completed as a vegan! How do I feel? Overall, fantastic. The shift to this lifestyle actually hasn't been all that daunting. In many ways, there is a lot of excitement that has gone along with it. Trying new foods and recipes, shopping without my "standard" list of protein bars/protein powder and case of egg whites; and being able to cook for both Susie and I again (It has been years since we routinely ate the same things).

There has definitely been a learning curve for me too. Over the past few years I had become so conditioned to eating the same things at the same times, day in and day out. As they say, "old habits die hard". I still find myself looking at my watch and considering my next meal at a certain time. However, I am working on adding more flexibility in that area, as well as listening (and hearing - they are certainly two different things) more to what my body is telling me it needs and when.

Both Susie and I have found that as we transitioned into this way of eating, for the first time we really taste foods in a whole new way. Much of what we prepare, we don't even season; and we think it tastes wonderful. Although I have eaten very "clean" for some time, going vegan has also lessened my desire for anything processed. The frozen vegan burgers which would be so easy to throw in the microwave are of no interest to me. Instead, I crave more and more whole foods, just they way they were packaged by nature.

Another challenge I have found is understanding (at least for my body and my training), what is the optimal way to balance the protein needs I have. I have dropped a few pounds in the last 2 weeks, but continue to tweak little by little and monitor the results. Like any other journey, it is a process.

Initially I found that this major shift in my pattern was taking far more of my time in the preparation of food. However, within the first week or so realized that was mostly due to trying "to figure it all out". Now, we have a bit more of a rhythm going and I really enjoy cooking for Susie again. On that note, it has been wonderful being able to experience this with my wife. Sharing this common desire for improved wellness and sustainability has allowed us add another positive dimension to our relationship. We are learning together every day.

The internet has also made things a whole lot easier. Vegan recipes, blogs, vegan groups and on and on...all with a few clicks of your mouse. I subscribe to information from a well known vegan athlete. One of the recent videos I received was talking about the nutrients in different types of soil around the world and the plants, roots and vegetables that grew in those areas. He referred to them as the earths way of transitioning those nutrients to us. When I heard that, I realized how logical a statement that was. Nature has always provided everything we need...and it all comes perfectly packaged for us (additive, preservative and coloring free too).

Josh

Adapt, Adjust, Alter - The Change Continues for Agent 004

2010-03-14T06:01:00.000-04:00

As you may have read previously... I have made some drastic changes in my world. I have quit my job and gone back to school for nursing and have made a choice to better myself and be in my "forever" body by 35, my next birthday. With that said I have had more than my fair share of challenges. What challenges you ask...

1. I have been sick for about a month. You name it I have had it.... strep throat, check, stomach virus, check, bronchial infection, check but none the less I have continued my workouts. It has been hard. There are days when I would rather be asleep than at the gym at 5am, but I go, I work out and I feel somewhat better.

2. I am in school and trying to figure out just how to handle the stress that comes along with that. This is something that will take a while for me to perfect. There was an afternoon not to long ago that I essentially planned to fail, why, because I failed to plan. I was done with school for the day and needed to run to the other side of the city for an errand, I did not pack lunch. I made the decision to grab something on the fly... Taco Bell it was. A bean burrito I figured was the least of all the evils. Man, was I WRONG. I ate my bean burrito and enjoyed every bite... it tasted great going down. Then was the after effect. I was physically sick from it about 3 hours later. I drank about a gallon of water just to flush it out of my system. When I called Josh to "tell on myself" I told him I deserved it, he just laughed. Needless to say this is an area I have got to work on!

3. And the biggest challenge I face to date is that I am pregnant, again, I have a one year old and a four year old. In my other pregnancies I have been gestational diabetic. My goal that Josh and the other agents are trying to help me attain, is to stay diabetic free and make this the healthiest pregnancy yet. I am looking forward to this challenge and being able to recover faster than before. My workouts have changed a lot, but I am still maintaining a healthy lifestyle for me and the new baby

With all my challenges have come a lot of changes for the good as well. I have got my husband who is the ultimate cyclist and sees no point in the other stuff, in a class with Josh once a week. I love that he is able to see what I am doing. I am super excited for my parents to come into town and do a class with Josh as well. My parents are amazing. They are both vegan and have been for about 2 years. My Mom is a cyclist and goes to the gym and does yoga about 6 days a week. My father is a marathon runner. They are in excellent shape but I think are going to be amazed and surprised as to what an over all body conditioning class can do for them.

Sarah - Agent 004

As I continue to watch all of the agents, I continue to feel a great sense of fulfillment in what I am witnessing. Although the individual changes each of makes are unique, we also all share in the need to adapt to them. An area which we all focus on and discuss often, is our overall wellness. Learning that wellness is not simply based on our weight, our look or our pant size; but based upon how we feel...both physically and emotionally. In our efforts to achieve this enhanced balance, we work on three foundational areas in our lives...They are the physical, the nutritional and the emotional...and they all work together. As Sarah has described above, she has dealt with her share of change in all these areas. And, as easy as it would be to allow so much change to derail you, she has not lost her focus. In fact, through these last few weeks, Sarah's view has shifted to the "longer-term". She understands it is a process, one which will provide rewards to her and her family...both today and tomorrow.

We are all proud of Sarah and look forward to being right there with her as she continues her journey.

Josh

The Smoke is Beginning to Clear - Olaf's Latest Change

2010-03-10T16:48:00.000-05:00

The agents continue to impress! Not only do they push forward with their own changes and our collective work...but they support each other without hesitation.

I am so pleased with everyone's progress an their efforts...but Olaf takes takes the cake as Agent of the Week.

Olaf, you rock!

Josh

Over the past two weeks, I've increasingly embraced change day after day. Not that there aren't still hurdles to jump, however I am gaining more confidence in myself and know the choice is mine. At the same time, I accept that I cannot do it alone. I need the support of others. Although I get support from friends and family, the Agents (Erin, Sarah, Josh, Susie and Kristy) have stood by my every move...thank you guys.

Here is a quick overview of the past 7 days or so:

What Changes Have I accomplished in the past week:

I stood on a BOSU Balance Trainer with my eyes closed for the first time. I killed it at the gym today (and by the way, that was mirroring Josh during his workout - many of you know what I mean by that:). I have still not had one soda. I rolled rope on a BOSU. For the first time since becoming an Agent, I successfully did my cardio twice last week. Oh, and by the way...I became a non-smoker today (I have smoked on and off for about 10 years).

What is currently challenging me:

I have stayed "clean" (no artificial anything, no enriched flours, no refined sugars, no bad fats, etc) with my eating the majority of the time, but it still challenges me. I slipped a bit today, but as Josh says, emotional balance is key to our overall wellness. And, with my giving up smoking, I felt I made the better of the two choices.

What individual change am I specifically working on:

Uh, duh - smoking and continuing to learn more of the proper techniques in the gym.

What collective change am I working on with the other Agents:

Increasing my cardio training for the Susan G Komen Breast Cancer run - which I am doing with our Agents of Change team.

The demolition of Olaf has occurred...and the construction project of 005 is underway. The smoke is clearing and the forecast is for clear skies and sunshine. More in about a week.

Olaf (005)

003 Continues to Change

2010-03-09T12:25:00.000-05:00

As I mentioned in yesterday's post, Erin (003) was beginning an "overhaul" with regard to her nutrition and training. She and I had been discussing our approach for the past couple of weeks. Although there are a handful of goals, we agreed that the primary gauge of success would be how she felt. I also asked Erin to write a few blog entries on her progress throughout the "overhaul", which will continue for the next two weeks. Here is her first entry...which is all about her big nutrition change. Go Erin!

Josh

In an effort to live a healthier lifestyle, I have been eating "vegan" for four days. Well, almost four days. In one hour, it will be four days, but who's counting?
In all seriousness, due to a recent personal tragedy, this "cleansing" couldn't have come at a better time. I feel like I need a boost in my energy and truly believe this will steer me in the right direction. I need to feel more energized. I say cleansing, because although I'm referring to it as a vegan lifestyle, it's actually more of a cleansing of all foods that are simply bad for the body. Basically, I'm at a point where if I read a label and I see any ingredient that has been modified, I'm not going to eat it. This has led to a wealth of fabulous treats, even for someone like me who constantly lives on the go! Breakfast has actually been fun! Whole grains heated and then supplmented with bananas, almonds and almond milk. Snacks and desserts have been decadent with Larabars and fresh figs. Lunches and dinners are easy. HUGE salads with sunflower seeds, black beans, homemade salsa, mushrooms, and fresh cilantro...OR with strawberries and apples and fresh balsamic for a different feel...I even found myself in the kitchen baking an eggplant and am excited to top it with tomato sauce and basil for "Italian night" tonight. And for dessert? How about a baked apple with blueberries and agave syrup?

I am having fun planning meals for each day and cannot wait to have a hemp protein powder shake in the morning on the way to work.

I cannot lie. It's been a bit confusing at times for me with the right proteins...I was a huge carnivore, so every time I want to eat a salad, not reaching for the George Foreman to make chicken has been a struggle. But I'm learning about all the different ways to get protein and basically discovering a new food pyramid. Now, it's time to measure the change in my energy and see how this affects my daily life. The one thing I've learned so far is to always carry a snack JUST IN CASE. There are not a lot of healthy choices out there in the restaurants in Indy and I need to be prepared at all times.

So here I go. Sugar gone? check. White flour out the door? check. Hydrogenated oils gone? check. Corn syrup as an ingredient to avoid? Check.

Time to go finish prepping dinner...It's "Italian night" at the Epstein's.

Erin (003)

Going, Going, Gone....Vegan!

2010-03-08T15:36:00.000-05:00

Save Now

It's been a while since I have provided you with an update as to my own "change", and there has been a lot of it!

So...what's going on in my life these days?

Well, change in my life continues to be a constant. Not just with regard to training, but overall. I have been training hard, working with the other Agents and clients, preparing for a 5K race with the other Agents...and I've gone Vegan to name a few! Oh, and I am training my wife...more on that in a moment:)

Recently one of the other agents and I were having a conversation regarding my own training/nutrition. I was specifically talking about my own challenges and what I needed to change in that area of my life. Over the past couple years as my training became more and more intense, my diet became more and more restrictive. And, I don't mean I didn't eat enough...at one point I was up to 5,000 calories a day and 300 plus grams of protein. However, maintaining such a regimen of eating 7-8 times a day had become all consuming. Not so much the preparation or actual consumption (I always enjoyed the consumption:), but the virtual prison I had locked myself in....and somehow lost the keys! Same meals (clean and healthful of course), same times, day in...day out. I had become trapped.

This agent looked at me and said "Josh, you know that what you are so great at teaching all of us, is your own greatest challenge". I suppose that makes sense, as I obviously base my approach on many of my own experiences.

No long ago I decided to become vegetarian, which for me was really no biggie...I already was fairly close to being one. Over the past 6 weeks, I have spent quite a bit of time researching and absorbing everything I could on vegetarian and vegan diets/lifestyles. Why you ask? Well, it started when Olaf (005) and I met with a holistic nutritionist to learn about vegan approaches to correcting insulin levels - remember Olaf is a Type I diabetic. That was really what kicked off my interest.

Long story short...if it's not already too late:), I decided for a variety of reasons that I would attempt the vegan lifestyle for 1 week; and after the week I would see how I really "felt". I was excited about the potential health benefits, eating more whole and nutrient dense foods and gaining some flexibility in my life. Of course, I had concerns too. Would I get enough protein from a plant based diet, what and when would I eat, what would my pre and post workout meals be, and many others.

As I mentioned above, I have begun training my wife...a vegetarian for as long as we have been together (17 years). I of course discussed my plan with her. Two days before taking the vegan plunge, I was in the kitchen preparing something. She looked at me and said, "would you like me to try going vegan with you"? Would I, heck yes!

So, Susie and I took the leap together. Today is day 11. I'm not going to bore you with all the details, but I can tell you this, both Susie and I feel absolutely tremendous! 4 separate individuals have commented on how different my skin tone looks. Both Susie and I have more energy and we are really enjoying all of the new foods we are consuming. As a side note, those who train with me can tell you that our workouts are intense - so Susie who is now doing 3 days a week of functional training plus a day or two of cardio should not really have so much more energy! I guess I need to kick up her training a bit. Additionally, being able to share this experience with her has had it's own rewards. We are shopping together, eating together and supporting each other in this change...very fulfilling.

By the way, you would think that eating this way would cost a whole lot more...not really. When you don't buy 20 protein bars at a time, frozen meals or many boxed items...your total at the register is a pleasant surprise. Now, on the other hand, you do find yourself visiting the store far more often to get fresh fruits and veggies, but a small price to pay for the way we are feeling.

On to the training of Susie. A few weeks ago I took Susie on as a "client", inspired in large part by the success of the other Agents. Again, sharing in this experience has been truly fulfilling. Even after all the years spent together, being able to share in this area of our lives has been so great.

Other goings on...

We have formed "The Agents of Change" team for the Susan G Komen Indianapolis Race on April 17th. So, we are all training for that event.

Due to my own experience with Susie, I am developing a couples training program. I feel that sharing in a common goal of wellness with your significant other has many great benefits beyond just the physical aspects.

003 (Erin) has just begun a 2 week "overhaul" of her own training and nutrition program. You'll be hearing more from her over the next few days as to her experience. Can you guess who else is trying the vegan life?

Overall, the Agents are all rocking and rolling...stay tuned for more on everyone's progress.

Josh

An Act of Change - 003 Agent of The Week

2010-03-01T15:49:00.000-05:00

Last week Erin (003) had stopped by my house to drop something off and chat. During our discussion, she mentioned that she did her first big "agent thing". I of course, asked "what is it you did?" She went on to tell me a story of a co-worker who had a great desire to lose weight and find better overall physical and mental well being. Without going into all the details, due to financial and other circumstances, this co-worker had virtually no ability to begin that quest successfully. At least with regard to the exercise component...and weight loss was one of the primary goals.

Erin had to run home shortly, because this co-worker was coming to her house with a pick up truck...which was the only way she was going to be able to take home the Elliptical machine that Erin was giving her...that's right, I said giving her. Erin wants to help this woman change...and from reading her thank you note (see below), something tells me she will indeed.

Upon hearing this from Erin, I told her that she "made my week!" Bravo Erin. That's what being an Agent is all about.

Talk about "paying it forward"

Josh

The thank you note to Erin...

Hi Erin,

I just wanted to say thank you again for the friendly donation. Like I told you earlier I’ve been really wanting to do more with getting my health together. But as a single parent and no relatives here in Indy I found it hard to get up early in the morning to go to the gym and also do the same in the evening (babysitting issues). I tried getting up in the morning and exercising and coming home in the evenings and doing the same but it would only last for a short time. This would sometimes cause me to become depressed and stressed out because I knew that I was over weight and felt like I was always failing. But I prayed to God and told him that I wanted to lose weight this year and that I wanted to lose a certain amount of weight this year naturally. But I wondered how would I do this when I cant really get to the gym so I told him that I wanted either an elliptical or stair climber machine and that is where you come in at. I wish you could understand how much this means to me. Please excuse me if I sound so religious but I thank God for allowing him to let you bless me in such a way.

I didn’t intend to include all this but I just thought that I would be bold and let you know.

Thanks Again!

005 Makes great strides!

2010-02-24T15:56:00.000-05:00

This morning as I was leaving the gym and on my way to meet and train with Olaf...I looked down at my phone and noticed a voice mail...from Olaf.

My first instinct was "oh boy, Olaf must not be coming". As I walked to my car and listened to the message...Olaf did in fact share that he did not want to come this morning. However, he went on to say that he would indeed be there...

As I met Olaf at my studio, I said "you have already accomplished something significant today, regardless of how this session goes".

Here is what Olaf has to say about the last 2 weeks of his life. His accomplishment, his struggles, and that which he continues to work on.

Keep it up 005, you have already accomplished major change and will continue to grow in this process.

Josh

From Olaf -

The past 2 weeks of my life I have made some good strides in my quest for all around wellness and balance. I have completely given up diet soda...which I had been consuming somewhere in the range of 3-6 cans per day since I was diagnosed with diabetes at the age of 6 (that's 27 years)! The diet variety was due to my diabetes, so became an easy alternative to regular soda.

Josh began my training protocol with having me attempt to begin a daily stretching routine to improve my flexibility and prepare my body for what was to come. Although I have not made this a daily practice, I have done the prescribed routine on an average of 4 times per week. I have also begun to train with Josh in what he would call a full body strength and conditioning program. Last week I did three sessions and have already done one this morning. I was very sore last week, but not nearly as much this week. Additionally, I was conscious of even the way I lifted boxes at work this week...I guess I'm learning.

On the nutrition front, I also haven't had fast food in the last 2 weeks. I haven't been perfect, did have Pizza one night and would not place myself in the extreme category of Josh...but this is the healthiest I have eaten in years. I am now reading labels and very aware of what I am putting into my body. Surprising that I am reading more labels now, considering I have worked in the grocery industry for the past 14 years. I have eaten far less refined sugars, less enriched flours and been eating healthful snacks as opposed to comfort and convenience options from my past. Through that process, I am becoming more comfortable with the fact that these new options can also be convenient. And...I feel better.

This past Sunday, the group of local Agent's had a get together. It was great to finally put faces with all the names, as well as to realize that I was not alone in this process of change. Additionally, it helped me to understand that not only do each of us share in similar successes, but similar struggles as well.

I am still fearful of success as well as failure. But, I am going to go through with it anyways. I'll give you an update in a week or so...that is, if Josh's workouts don't kill me first:)

Olaf - 005

Your Fitness Footprint

2010-02-23T10:23:00.000-05:00

The following is a post I made some time ago on the blog of my technology company, Yootrain. Intended to speak specifically to personal trainers...as I read through it again, it applies to everyone and their abilities to create real and meaningful change in others lives. I wanted to post this here, as it applies directly to some of the upcoming posts you will see from the others agents...their progress, their challenges and the real changes they are making...

Josh

Before we get into to the next few posts, I want you to consider something…I want you to think about your fitness footprint.

What do I mean exactly?

I mean, when is the last time you took a step back and thought about how many lives you are currently impacting in a positive way? Take it a step further and consider those you may have impacted in the past. And then, consider what you can accomplish in the future.

As I have said many times, personal trainers are in many ways akin to physicians. They have the ability to have a positive and lasting impact on individuals health and wellness, on their lives. It is a truly important role. I could write for hours about what our health care system might look like if the masses maintained overall better health, while building a solid case for personal trainers taking a more prominent position in our overall “health care” portfolio.

But today, I want to focus on impact. (and this applies to everyone...not just trainers)!

Improving a clients health is a tremendous accomplishment. It should be rewarding both professionally and personally. It should also yield some return from a business perspective. That yield could be in the form of referrals, continued training programs, etc. In some cases, improving someones health through personal training can lead to loss of revenue or potentially that client. How many times have we seen the newly motivated ready to sign up in Jan/Feb, right? And, how many times have we seen them complete their package of sessions, successfully lost weight, feel and look better; yet then decide to go it alone…there are many contributing factors, which we will be addressing in the next few postings.

However, if we don’t focus solely on the business side, the question remains…did you impact someone in a positive way?

If we presume that you did, that’s wonderful! But, that isn’t where the impact (or footprint) ended.

Perhaps the business man felt so much better from his training that he began throwing a football around with his son after work. Maybe the overweight diabetic you train, decided once an for all to remove the “bad” foods from her home, leaving a much healthier selection for the entire family. Or maybe, that overachieving commercial real estate broker (who was always on edge), treated someone in his office just a bit more kindly…Do you think the son, the family or the office worker may have then done something different based upon their experience?

You see where I’m going. Call it karma, six degrees of separation, whatever…I call it your footprint.

Impacting one individuals life in a positive way (driven by improved health and wellness), has direct impact on others. Your footprint may be larger then you thought.

So what now? Think about how to make your footprint bigger (essentially what the agents are all doing collectively). Consider the rewards you may see both professionally and personally. Finally, think about your own knowledge as your most valuable asset. Yootrain’s technology will help you extend your footprint. However, it is your expertise, motivation and experience that will dictate how big it ultimately becomes.

Use your head...

2010-02-15T14:09:00.001-05:00

Use your head...

(preferably not in the way this image depicts)!

The agents and I talk often and at length about food. A lot of our conversations revolve around avoiding the unnatural and processed varieties. I don't profess to be an expert of any particular diet or nutrition protocol. Instead, I promote logic. When I first began my own transformation, that became my mantra. If it didn't make sense logically, I generally dismissed whatever it was as simply not true.

Now, I should point out that the agents and those I work with are more "enlightened" than most I know. Some of them were already making good nutritional choices, others knew what choices the should be making; and some are in the process of changing their thought processes all together.

Regardless of where they (or you) are, I will always promote making sensible and logical choices.

I continue to research, learn and in general glean as much knowledge as I can soak up on the topic. However, the more I learn, the more I understand...the more disturbed I become. About what? I'll tell you...

It starts with me looking at my own kids and thinking about our efforts to raise them to "think" or use their heads when it comes to what they put in their mouths. This can be challenging at times. Particularly in the society we live in. Below is an excerpt from a wellness related website on a government campaign intended to combat the ever increasing child obesity epidemic...

You might remember the public service ads paid for by the U.S. Department of Health where Shrek tells kids to, "Get up and play an hour a day." But that's not the only promotional work Shrek was doing that year... You could also see his lovable ugly mug on packages of Snickers, Skittles, Froot Loops, Pop-Tarts and M&Ms. McDonald's put his image on their restaurant windows and food bags. Cheetos made a snack that would turn your mouth green. And the Shrek version of Twinkies had a bright green filling.

Are you kidding me! Nope it's true...and we wonder why there is a problem with childhood obesity. Further adding fuel to my frustration, someone recently told me about a very prominent outdoor magazine listing the "best" workout recovery smoothie. This recipe contained of all things, Nesquik powder....I swear. I wonder how many people read that recipe and actually thought it might be healthful? I'll bet a lot of them. In true agent mode, I just had to find the ingredients of "Nesquik" (which strangely aren't listed on the Nestle website...hmmm)

Here are some of them (taken from The Delicious Truth Blog)

"I was not surprised by the sugar and cocoa, and a couple chemistry lab remnants (tricalcium phosphate and potassium sorbate) caused me no shock. However, I was a little intrigued by the presence of the petroleum-based artificial colorants red 40, blue 1 and yellow 6".

C'mon people...chocolate powder/syrup with red 40, blue 1 and yellow 6...oh yeah get me some!

I could obviously go on and on. Without appearing to be a natural/organic food evangelist, I'll leave you with this. There are a lot of choices when it comes to diet and nutrition. From low carb to high carb, vegetarian, vegan, raw, raw vegan and the list goes on. Those who are close to me, know that today I may be a bit more extreme when it comes to my own nutrition. But, I also understand that what I do (which is a very "clean" diet overall), isn't necessarily reasonable to most.

My suggestion...make logical choices. Think about what makes sense, especially with what you put into yourself. One thing I DO know a lot about is change. It doesn't always come easily, and often it comes over time. Just start making them. One at a time, one after the other. The more you make, the easier they do become.

Josh

Beginning to embrace the change - thoughts from 005

2010-02-13T13:04:00.000-05:00

I am beginning to embrace the vision of becoming an "Agent of Change".

My past experiences tell me "I am not good enough, I'll fail if I try, I can't do it". However, my experience this past week tells me that I am in fact "good enough". I will push forward, I will do it.

Josh has been an inspiration and a very positive force for me. I first met Josh as a shopper at my workplace. I quickly noticed how regimented he was, buying primarily the exact same groceries and quantities every time he shopped. Over months of discussions, he began to know me better and I got to know him as well. After some time, I finally asked for his insights on making positive changes in my own life. Ever since that conversation, he has provided his support and encouragement.

He has not made me do anything...I have made these choices. He has helped me nurture my desire to keep pushing forward. I am very excited to see and experience the positive changes in myself. And, I can't wait to help others to do the same.

I realize that to love and help others in this way, I must first love myself! Stay tuned!

Agent 005
Olaf Blase

Chapters . . . Introducing Agent 005

2010-02-11T09:14:00.000-05:00

Chapters...

As I recently wrote in the post titled, "The Agent Code", there are two criteria for participating in this movement as an "Agent". They were as follows:

1. You must have made a positive change in yourself or are in the process of doing so.

and

2. You must be committed to helping others make these changes.

Specific to number 2, my fellow agents and I have committed to working collectively to help others with making a variety of POSITIVE changes in their lives.

Our next group effort is one we are going to share with you. You will see the challenges faced, the progress and the success we find together.

As I expressed to someone a couple weeks ago, the journey to improved health and wellness in your life shouldn't be based on your past. Although it may seem like it sometimes, life isn't like a movie. There is no predetermined finale, no summation. Instead, I suggested that they look at the various stages in their life (past, present and future) as chapters. Chapters, which they have the ability to write.

The Agents and I are going to help someone write their next chapter...

I am excited to introduce to you to our next Agent, Olaf Blase...Agent 005. He is a man who has overcome great adversity and challenge in his life. However, he struggles with his past. The lasting impact of both unavoidable physical circumstance and an assortment of behavioral choices, have left him scarred...emotionally and physically. But...he's ready to change...and we are going to help him.

We look forward to having you join us as we see work with Olaf on his next Chapter...here he is.

Josh

Business can be a pleasure . . .

2010-02-10T09:55:00.000-05:00

Making business a pleasure is no doubt the goal for many of us. As I found heightened physical wellness and balance over the past few years, the events which give me true pleasure and fulfillment have changed from the years preceding.

Closing the big deal, getting that new car, feeling like you have "made it" to the next level of your career path...all used to rank right towards the top of the list.

I can distinctly recall when I felt a change in the weight certain things on my own "list" carried. When I was no longer plagued by illness, had lost weight and in general become more physically balanced, I began to focus on placing that which I previously found insignificant, in the correct order.

Today I look to find joy and fulfillment in so many new areas of my life. And, each new event, experience and outcome teaches me even more about what I place true and meaningful value on. Of these experiences, finding pleasure and fulfillment in business, has got to rank pretty high.

I recently wrote a post titled "raw emotion", describing an amazing experience I had working with a not-for-profit called Rock Steady Boxing (to learn more about them, click this link or go read that entry). In short, Rock Steady helps those with Parkinson's disease through boxing training/therapy. The work they do is amazing. They have developed unique training methodologies which have incredible results. Being that no one else really does what they do...they end up having no way of helping those who inquire from anywhere outside of the Indianapolis area.

Enter Yootrain, my technology company. Following my visit at Rock Steady, I couldn't stop thinking of how I might be able to help them further. It didn't take long for it all to come together in my mind. Yootrain is a web-based system for trainers/coaches, allowing them to provide services online, including workouts, video's, social communication and more.

Yootrain is now in the process of developing a program with Rock Steady (tentatively called "Rock Yoo") , which will allow them to help those with Parkinson's around the globe. How's that for a feel good endeavor! Working on this project is exciting and has great potential in a variety of areas. However, it is the meaningful impact that this work will have on real lives that will provide the fulfillment I am talking about.

Today I get pleasure from seeing my clients succeed or overcome a challenge. From watching my kids independently make healthy lifestyle choices because that is what they see me do. And from doing business that actually feels good to do. With a little priority shifting and change of mindset...business actually can be a pleasure.

Josh

Agent 003 Rocks the Atomic Push Up!

2010-02-09T11:16:00.000-05:00

Excuse the poor photo quality...snapped these with my iPhone. This is Erin (003) this morning (before 6AM by the way...)

In just a couple of months, 003 has made some significant changes with regard to her training, nutrition and overall attitude towards health and wellness. She is stronger, more agile and has far greater endurance. We have recently been doing much more functional strength work, and this morning I threw this at her...and she rocked it. Trust me, this exercise is not for the weary.

If that wasn't impressive enough, moments later we were doing another very challenging abdominal exercise, and going for 12-15 reps. As I counted them out and neared 15, Erin yells like a warrior I'm going to 20!

Great work this morning Erin.

Visionary, Pioneer & Friend - Agent 117

2010-02-03T09:37:00.001-05:00

One of the most fulfilling aspects of having created the BOSU® Balance Trainer is hearing success stories. Josh Neimark certainly has a remarkable success story.

Today, Josh is a new man. I never knew the “old” Josh, but I’ve seen pictures. I became friends with Josh after hearing his remarkable success/survival story which happened to include a healthy dose of exercising with the BOSU® Balance Trainer. In brief, diet & lifestyle had caught up with Josh and put him behind a major eight ball. With a grapefruit sized tumor in his chest and his body going into toxic shock frequently and uncontrollably, Josh sought out the best conventional medicine has to offer in the Mayo Clinic. He exhausted the expertise of doctor’s and conventional medicine to no avail and the prognosis was to keep trying more medicine and more tests. So what did he do? Josh made up his mind to get well.

It was the middle of winter when Josh dusted off his old bicycle, pumped up the tires, and went out for a ride. This was his first step and each day Josh kept going. About a month later, he discovered the BOSU® Balance Trainer. It quickly became one of Josh’s favorite tools and he never lost his commitment to fitness and health.

More than 80lbs. lighter, tumor gone, and looking and feeling great – Josh is a new man like I said.

Now he is on a mission to help others CHANGE. He’s created a web based platform called Yootrain.com to help fitness professionals interact more productively with their clients, as well as helping more clients than they otherwise could without the leverage of the Internet.

I’ve taught Josh a lot about BOSU Fitness since we met. He came out to San Diego and did some intensive training days with me. Now Josh is teaching others about BOSU as well as inspiring them to Change.

Look for a lot more to come!

Be the Change you wish to see. - Ghandi

David Weck
Agent 117
Inventor of the BOSU Balance Trainer, among a number of other ground breaking products.

David's life work and commitment to individual wellness has played a big role in my own achievements and growth. His products and teachings have allowed me (and countless others around the world) to truly change my physical and movement capabilities. I have learned a great deal from David and continue to do so. His ongoing research and exploration continue to drive new and innovative training methodologies, and from knowing David...the new ideas, refinements and practices are not likely to ever stop coming. If you would like to learn more about the BOSU Balance Trainer, David, Rolling Ropes or other products/training, please click on the link below. Absolutely Agent approved!

Josh

www.bosufitness.com

The Agent Code

2010-02-02T08:58:00.000-05:00

The Agent Code...

What does it take to be part of this movement?

The phrase "Agent of Change" became very popular during the most recent Presidential election. As you know, I am a big fan of change in general. However, I want to be clear on what it means to me...and to this movement.

The definition I operate under is as follows:,

"someone who intentionally or indirectly causes or accelerates social, cultural or behavioral change”

To be involved, there are two criteria one must meet:

1. You must have made a positive change such as this in yourself or are in the process of doing so.

and

2. You must be committed to helping others make these changes.

And, this isn't "lip service" either. This is a collaborative and supportive effort. We share, we advise and we support each other. We do not criticize, judge or penalize. Each of our experiences has tangible value to others. The challenges we face, the successes we enjoy and the paths that take us from here to there.

I have often been asked, "can anyone be an agent"? To which I always respond, "everyone certainly has the potential".

Do you have what it takes to change? I invite you to join us...

Josh

The real cost of healthy eating

2010-02-01T11:39:00.000-05:00

Time and time again, I am asked about nutrition. Most often in reference to an overall fitness/wellness program. And, time and time again, I tell people that no matter how hard any of us work in the gym...that I believe the physical results are in large part derived from the make up of their diet.

This of course, opens up the floodgates..."what do you eat, how much, do you count calories, where do you shop, etc? Then, without fail comes this one, "well doesn't eating all natural and organic cost you a lot? What I always want to say is "Do you know what not eating natural and organic costs you"? However, I usually answer, "not if you know where and how to shop"

Today there is a much greater awareness about the ill effects of processed foods, artificial preservatives and hormones in our food supply. Yet, one cannot simply believe that with greater awareness, the potential problems must be under control and some governing agency or big food producer is watching out for your well being.

Fortunately, there are also many companies today, who have and continue to make conscious efforts to provide more nutritious, natural and organic products to the consumer. Seems like it would be in their best interests doesn't it? Customers who are alive and healthy are probably more likely to come into their stores to shop!

So, where do you find these products...and find them at cost that won't put you in the poor house? Not so many years ago, that depended a lot on where you lived, or how far you were willing to travel. But today, most do not have to travel very far.

I typically go to three stores each week to fill my fridge and pantry with the best fuel I can afford (just ask any of the other agents - we go on shopping/learning field trips together). Of the three, the two that get the majority of my business are Costco and Trader Joe's. I truly appreciate that I can walk into these stores and see a meaningful commitment to providing healthful products at fair prices. It's almost as if these companies have taken an interest in my wellness! What a novel idea...

Over the past few years, the selection of natural and organics has continued to grow at a rapid pace. And...not just in the food aisles...but paper goods, cleaning products and many other categories. You would actually find it difficult in either location to walk down a single aisle without identifying an assortment of healthful choices. Best part...and surprising to those who aren't yet as enlightened...I don't seem to spend anymore on the "good stuff" than I would buying the "not so good" stuff. In fact, often times by buying in quantity, I spend significantly less.

Those who aren't members of Costco might assume you would need to go in and buy in major bulk, but again...not the case. Yes, sizes are often bigger or you may buy a package of 12, but when you find something you like and that works for your nutrition, you end up saving quite a bit. Regardless, I love browsing the aisles and finding more and more I feel good about putting in mine and my families body.

If you are a "browser", then you better leave extra time when you visit Trader Joe's. Although the stores aren't huge (they have a small market feel), they have countless natural and organic choices. But here's the kicker...the have a constant stream of new specialty items, which grab your attention every time you walk into their stores. I can't remember the last time I left without something new to try in my basket.

OK...so what are some of my staples/favorites (I feel like Dave Letterman writing the top 10)

Costco - Kirkland Organic Vanilla Soy Milk, Kirkland Egg Whites (box of 8 pints for $8 and change), Jack's All Natural Gourmet Salsa, Kirkland Signature Fair Trade Organic Coffee (roasted by Starbucks $9.99 for 2lbs!) That is the typical price per pound at Starbucks...and not for fair trade organic.

Trader Joe's - Trader Joe's Sprouted Berry Wheat Bread, Trader Giotto's Garden Veggie Lasagna, Trader Jose's Organic Black Bean and Corn Enchiladas, Greens all natural raw bars, Morningstar Veggie Bacon, McCann's Steelcut Oats..and I can't even begin to describe the vast selection of whole bean coffee's they have (which they are always sampling at their demonstration bar).

Consider these stores Agent approved.

In your area, there may also be organic farmers markets, co-ops and other specialty stores that offer wonderful and healthful choices.

If you know where you're headed...you may find that the real cost of healthy eating can not only benefit your your health, but also your bank account.

Josh

Can exercise kill you?

2010-01-29T09:59:00.000-05:00

Is this:

a. a new marketing ploy by LA Fitness to get you in the gym?

b. a funeral parlor looking for it's next customer?

or

c. I clearly worked out too hard this morning?

Answer: When I walked out of the gym this morning, this hearse was parked in the lot. Not only did I laugh out loud to myself, but had to stop and snap a photo. For all of those individuals who think exercise can kill you...

I'm just glad it wasn't there to pick me up!

Josh

Invoking Change - A note from 004

2010-01-27T16:13:00.000-05:00

As an agent of change and as part of this movement, it has become a mission of mine to invoke change in others.

Today while getting my hair done, I was talking to my stylist and she was asking about working out and what I have been doing. I explained a bit of the torture that are Josh's workouts and then told her that I am at the gym every morning at 5am, if she would like to join me for a spin class when I was done with my normal training she was more than welcome. After a little persuading, apparently I am good at this.. my fifth grade teacher wrote on my report card... "has the ability to get others to do things SHE wants... this is a bit scary for a 11 year old" she agreed to meet me for a spin class at 5:45 at my gym. She then said "well if I like the class then I will send you a message and maybe we can meet again". My response was... No need to send a message... We will just make a plan to meet every Thursday morning at 5:45 for class.

My journey to where I am now was a downhill spiral that took a long time. When I finally hit the bottom, I realized that there are others that are either at the bottom or are on their way down. I hope to stop those on the way down and help those that are there start there climb back to healthy. In the words of my daughters favorite person, Hannah Montana, "its not about how fast I get there, its not about what is waiting on the other side, its the climb!" My climb will include invoking change in others that have a desire to change, but might need help getting their climb started.

Although my climb has begun, it has had some rough spots. I am stronger in mind for sure and my strength in my body is coming along. Sometimes the thought crosses my mind that working on a downward spiral would be easier, but I think about the example that I am setting and I do not want anyone to see me as an example of anything but someone who is healthy, strong and positive.

Agent 004

Teach your children well...

2010-01-25T14:54:00.001-05:00

Of the many accomplishments I have achieved over the past few years, there is one area in general that always stands out to me...the impact my commitment to wellness has had on my children.

I will never forget being at a birthday party recently when a parent handed my son Jack a Capri Sun drink pouch. Jack looked over at me, then asked the parent, "is this a healthy kind, or the not healthy kind" (you can imagine the look I got from that parent!) What he meant of course, was this particular pouch the kind made with high fructose corn syrup and almost no juice, or was it the 100% juice variety. For those who don't know, they make both...try explaining that logic to a six year old.

Even at 6 (almost seven now), my son has enough knowledge to know how to make many healthy choices regarding nutrition. He knows that protein is an important part of a meal, especially breakfast. He knows that a 100% fruit juice popsicle is a great dessert that we can all feel good about. And most importantly, he knows to ask questions about nutrition and make subsequent choices about what he decides to put in his body.

There is no question that instilling this knowledge in younger generations, will certainly contribute to healthier adults in the future.

Agent 004, also known as Sarah, passed along a very cool looking product to help facilitate this exact kind of behavior in kids. She uses it with one of her own. If you have little ones (or even if you don't - could make a great "healthy" gift), you should check out Chikin feed.

Teach your children well...think of it as an obligation, not as an option.

Josh

Raw Emotion

2010-01-22T08:36:00.000-05:00

It isn't often that I am lacking for words, just ask anyone who knows me. However, a recent experience which filled my mind with things to say, also left me contemplating so much. So, I thought it best to let it all settle in before sharing with you.

I never thought that I would hear an individual say the following, "Parkinson's Disease is the best thing that has ever happened to me". To hear that spoken by not one, but 4 people, all independent of each other, left me simply dumbfounded.

Kristy (Agent 002) had asked if I would attend a training session at her not-for-profit, Rock Steady Boxing. She had asked that I share my story with the group, as well as demonstrate the BOSU Balance Trainer, which we would then incorporate into the training circuits that day...

(Rock Steady Boxing Foundation was founded to give people with Parkinson's disease hope by improving quality of life using boxing for fitness).

Upon arriving to their gym, I was surprised by not only the sheer number of individuals there, but also their age range. As young as 40's to well into their 80's (the photo in this post is of an 86 year old...who by the way you don't want to mess with...she even has her own pair of pink boxing gloves:)

I was introduced to the group, and shared my own story. Following, it was time to begin training. Like a warrior calling for the fight to begin, Kristy yelled out "Are you Ready...To Rock Steady"! The music went on (and loud), bodies started moving through various stations and the energy in that gym was incredible. I was stationed up in the boxing ring with a BOSU. I would guess that none of the participants had ever seen one, let alone step onto one. I had the opportunity to work with each and every one of them, doing a series of squats, step up/step backs and simply balancing atop the dome. As you can imagine, this would be quite a challenge for many of this group...and not one of them complained, was hesitant or gave up...ever.

Throughout the workout, many of these people told me how inspiring my story was to them. About 30-minutes in, considering what I was witnessing, I was struck with the most raw emotion I could possibly feel. There I was, holding the trembling hands and sweat soaked bodies of some of the strongest people I have ever seen.

I watched their eyes, their bodies and their energy. These people don't say words like "I can't" or "I won't". Those have clearly been stricken from their vocabulary. Perhaps we should all strike them from our own.

When I saw Susie that evening, I couldn't even begin to paint the picture of what I had experienced that morning. Let alone, try to explain how some of these people felt lucky to have Parkinson's. As I learned from them, some had been terribly introverted all their lives, until they had to get up and fight...in turn becoming advocates for themselves and others. Some had never experienced physical training, and found themselves in exceptional shape today. For others it was simply the fact that they were part of a group, a movement, a fight.

These are true warriors. True Agents of Change.

If words like "can't" or "won't" even enter my mind, I will simply reflect on what I saw that day at Rock Steady. I suspect those words will run out of my head pretty quickly.

If you would like to see some photos of these amazing individuals in a slide show, click HERE.

If Rock Steady and the group will have me back...I will be there to help teach...and perhaps more importantly...to be taught.

For more information on Rock Steady, visit www.rocksteadyboxing.org or on Facebook by clicking the included link.

Josh

Agent Approved

2010-01-21T08:59:00.000-05:00

Here's another recipe from 007. A new twist on a classic. Trader Joe's also sells an assortment of sprouted wheat bread (including Ezekiel). Sprouted bread is the only bread we typically have in the house. Exceptional ingredients in sprouted bread and protein to boot!

Susie and I make a version of this for our kids and they love it. This one is Agent approved!

Do you still crave Grilled Cheese Sandwiches and tomato soup but detest the artery clogging components of Velveeta, sodium and White bread. So do I.

Ingredients:

Smart Balance Margarine
Ezekiel Bread-Loaded with fiber and protein
Carrot, celery, broccoli or asparagus spears as garnish
Galaxie Brand Soy cheddar Cheese Slices or low fat cheddar

------------------------------------------

Everyone loves the traditional American Icon, the Grilled Cheese Sandwich and tomato soup. We grew up on them with a steaming bowl of salty canned tomato soup. Well, how’s that working out for you? If you still make them with white bread, butter and Velveeta, well, you might consider altering the ingredients a bit to render this artery clogger a pleasantly satisfying, healthful lunch.

The processed white bread spikes blood sugar levels encouraging diabetes and contains nothing of any nutritional values; the Velveeta cheese is nothing but oil and then there’s the butter - well, you know.

This new version using Smart Balance, Soy Cheese and Whole Wheat Bread fools even my toughest critics; the grand kids. Simply don’t make a big deal of the change and no one will notice. Serve the sandwich with carrot, celery, radishes or broccoli pieces and buy BOXED soups in the healthy section of your grocers. Pacific brand is lovely. Brand name soups contain astronomical amounts of salt plus the interior lining of canned foods from coast to coast have been discovered to contain BPA; a carcinogen.

Prepare the classic sandwich in the traditional manner.

www.chefwendell.com
chefwendellfowler.blogspot.com

And here is 003 - Erin Epstein

2010-01-21T08:49:00.001-05:00

My dad once told me that sometimes the right thing to do is sometimes the hardest thing. These words are easy to write because I know them well and they have guided me through many hard times, including a divorce. However, when it comes to making a change regarding my body, I have struggled.

The phrase, "back in high school" has become cliche, but like so many others, those were my glory days for my body. I was a runner and could eat whatever I wanted without gaining a pound. My record was five bean burritos from Taco Bell in one meal. See! I am competitive even when I eat! The fact is, I went to college and beer drinking replaced running, and I have never gotten back to where I wanted to be since. I have worked with personal trainers before, but the difference with Josh is the accountability. I will never forget seeing him working out at the gym and thinking, "wow, I wish I could be that strong" and I wondered if it was something I would ever be able to achieve. At the time I thought it was impossible. That's what's different about Josh.
Josh makes you feel like everything is possible.

The hardest thing is usually the right thing. This really applies to so many aspects of my life right now. Eating properly is not easy for me, but it's the right thing for my health. Getting up at 4:45am every morning isn't easy, but it's the right thing for my weight training to improve my body. Leaving work Mondays a little bit early so I can catch my favorite spin class isn't easy, but it's the right thing to keep me excited about cardio.

Josh has also motivated me in another way that I'd like to share.
For many years, there was a man in Chicago who would work for other people on Christmas so that they could be with their families. He did all sorts of odd jobs from working at a gas station, to covering for someone at a movie theater. I only heard about this man's community service after his passing and for the past few years since, I have wanted to start something similar in Indianapolis. Raised as a Jew, Christmas has always just been "any other day" for me. Now I am believer in different types of faith, like faith in the human spirit. Meeting Josh has confirmed this faith in goodness. I hope to start this group who helps others on Christmas be with their families when they would ordinarily be at work. I could do this alone, or maybe I can provoke change in enough people who feel the same way about helping others. This will not be an easy task, but sometimes the right thing to do is the hardest.

Thanks for reading,
003

004 - Sarah

2010-01-19T17:25:00.001-05:00

My name is Sarah, I am a 33 year old mother of 2, wife as well as a student. I am not however, defined by any of the above roles.

Merriam- Webster defines “example” as ‘one that is representative of all of a group or type’. As a parent you do not have a choice other than to be an example. You do, however, have the CHOICE to be a good example or a bad example. Children look to adults in their lives to shape and mold them. I look to shape and mold my children into strong mind and body individuals who are not afraid to stand up for themselves or what is right. By having this as a life goal I CHOOSE to be a good example and have them CHOOSE or not CHOOSE to follow but be proud of the decision that they make.

The journey of who I am, like so many others, began when I was young. I was an athlete. I was a swimmer and a soccer player. I was strong, both in mind and body. This all came crumbling down when I was 15 and was injured in both sports. I was devastated. I was told that I should not continue to swim based on the condition of my shoulders and got out of the pool competitively forever. Looking back what I have learned is that the role or label of athlete did define me. That is what I was, it was what I did. Since then I have continuously put on weight. This has gotten me to where I am today. I have had 2 shoulder surgeries and am essentially scared to do anything that threatens me and another injury either physically or mentally.

This January I have CHOSEN to make a change. After being in the work force for 18 years in one capacity or another I have quit to go back to school for nursing. I have a desire to make a change in not only myself but others as well. In addition, I have CHOSEN to work with Josh. I met Josh about a year ago in COSTCO with Erin (003), heard about his story from her and then read for myself here on this site. His story was very inspiring because unlike those on the Biggest Loser TV program, he did this himself. He was able to transform his body and mind without the glam of Hollywood. I was impressed. The more I got to know about him the more I had a desire to make a change in myself; after all he was a father of 2 and had a wife… surely if he could do it I could too. As a life coach/trainer Josh has been able to teach me things that have helped me get through some days where I thought it would just be easier to maintain where I am now rather than get up off my butt and do something to CHANGE. I CHOOSE everyday how I am going to act and react. What I have to remember is that these are CHOICES that I make and that no one can make them for me.

I am amazed and honored that Josh has asked me to be part of his movement and to help CHANGE others. CHANGE is a CHOICE. What do you CHOOSE??? What kind of a example do you CHOOSE to be?

Protein from a 5000 year old grain . . . Oh my!

2010-01-15T14:04:00.000-05:00

I recently asked Chef Wendell Fowler (Agent 007) for an alternative pre or post workout meal suggestion. I asked for something with both protein and "good" carbs, as well as something that would be easy to prepare in advance and save time for those of us training in the wee hours of the morning. Although I have used and enjoyed the core ingredient here...I have never tried it this way...but am sure looking forward to it. Wendell is also going to prepare a recipe for this concoction, which I will post.

Thanks Wendell (007)

From the kitchen of Chef Wendell Fowler:

Sandi and I routinely eat QUINOA, an ancient grain. It's in nearly every store now. A complete protein with 9 amino acids. Ditch the steel cut oats and opt for a warm cereal made from quinoa, a seed. Use apple cider and cinnamon when you boil it for an outstanding flavor.

For even more protein, add plain organic soy milk. Instead of sugar, bleh, use stevia or maple syrup. Agave nectar is on the same level as High Fructose Corn Syrup. If you use honey, add it at the last minute. Cooked honey produces toxins (Ama in Ayurveda language).

Then put in some plain walnuts, blueberries and ground flax seed. You'll recover so fast your head will spin. Keep a plain batch around that was cooked in, for example, chicken or vegetable stock. Replace brown rice with 5000 year old quinoa. The soul grain of the Incans.

There are scads of Quinoa recipes on-line.
WRF

http://www.chefwendell.com/
http://chefwendellfowler.blogspot.com/ (Lot's of Wendell's recipe's can be found here)

Quinoa

Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.

Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."

Health Benefits

A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Intersecting Pathway's

2010-01-13T11:08:00.001-05:00

At any given moment, we may find ourselves questioning whether we are going down the right path. I feel fortunate to be able to remind myself during those moments that everything in my life has happened for a reason and has led to many beautiful experiences.

Take the decision to box for example. An overwhelming gut instinct pushed me into that gym. Years of blood, sweat and tears, led to a very successful professional boxing career. But ironically, also created opportunities that have carved out the best pieces of my life. I met an incredible man after one of my fights who later became the father of our beautiful daughter (Kay). I work for an organization that extends the lives of people with Parkinson’s disease using boxing as a weapon – a job that inspires me everyday. Boxing has opened doorways to a life that I am grateful for.

I crossed paths with Josh Neimark at the Pepsi Coliseum in 2004 just before a championship fight. I remember warming up and feeling butterflies when Josh walked up, shook my hand and wished me luck. After our brush at the Pepsi Coliseum I was fortunate to work as a sales associate under Josh for an amazing new media development company. I learned a great deal from Josh about the business. At some point during that time he became increasingly irritable and agitated with everyone in the office. He was drinking 8+ cups of coffee just to stay awake. Soon after he began breaking out into hives and having headaches making it very difficult to keep him focused. I remember Josh calling a sales meeting one day, just so he could teach everyone in the office how to use the epinephrine auto injector that he now had to carry with him! I thought it was so weird that at any given moment, my 32 year old boss could drop down from a heart attack and I might have to jam an epi pen into his leg to save his life! Crazy.

I left that job soon after to take on my current position with the Rock Steady Boxing Foundation. Years passed and I lost touch with Josh. A few months ago I had a hunch to look into Bosu Balls for the potential stability benefits to our Parkinson’s members. I googled “Bosu Balls” and who pops up in my search??? Josh Neimark, Agent of Change. 80 pounds lighter and Bosu Ball Master of the Universe! You gotta be kidding me?!

Some people are just meant to be a part of our lives. Josh and I have become re-acquainted, but in a completely different way. Our passion for wellness is one in the same; and once again I am already learning things from Josh about this industry, that are fueling my desire to become even more immersed in it.

I am honored to be a part of this movement for change. I have seen first hand, that exercise and small changes in mindset can save lives. We all need to take stock of the good things we have in life, but also recognize areas that need improvement. Surrounding yourself with positive like-minded people is such an important step to ensure constant motivation to improve.

Thanks Josh.

Kristy Rose
Agent 002

Extending your bodies warranty

2010-01-12T10:59:00.000-05:00

I was recently having a discussion with someone about their upcoming fitness & nutrition program. During that chat, I made the analogy to her body being somewhat like an automobile that hadn't been maintained in optimum fashion for some time. Similarly, she would need to get her joints lubed up again, rotate the tires, etc, before it would be ready for a long trip.

During our chat, she made a comment along the same lines..."my warranty has run out", she said. After thinking about that for a few minutes, I decided that her goal should be to purchase an "extended warranty"...

If we think about our bodies from a logical & scientific perspective, they do indeed come with warranties. In fact, if "maintained" properly, the warranties last a very long time. Think about all of the natural biologic processes which protect our bodies. The simple way our cells can fight, the way our kidney's and liver filter out toxins, the ability to process nutrients for fuel efficiently and the capabilities our bodies have to recover from neglect and abuse.

Sticking to our car analogy; I suppose we need to think in terms of owning our body as opposed to leasing it. On a short-term lease, you might change the oil, the wiper blades, perhaps rotate the tires. However, if you are planning on keeping that car until the wheels fall off, you might also flush and fill the radiator, have it aligned and keep it washed and waxed.

Your body is no different...except that the cost of maintenance is far lower. You have no choice on buying versus leasing..you're an owner on this contract (at least until science fiction becomes science fact)!

There are many similarities that come to mind when comparing a car and our bodies (or any other machine for that matter)

Fuel = Gas/Food - again, if you own instead of lease, you would make sure to use decent fuel, right?

Routine/Preventive Maintenance = Oil Changes & Tire Rotation/Yearly doctors visit & blood work.

Car Wash=Good Hygiene

Body Work=Orthopedic work

You can take your SUV off road once in a while...just make sure you go to the car wash, keep putting in the good gasoline, have it checked out periodically; and it should perform well for quite sometime.

Same for your body. Use good judgement, think long-term and strive for balance. Trade in's are not an option:)

Best,

Josh

Life expectancy could decline for first time in 200 years

2010-01-11T14:35:00.000-05:00

Obesity 'now a bigger threat than smoking'

Obesity has overtaken smoking and is now a bigger threat to people's health, American scientists have warned.

Expanding waistlines now cause as much or more disease than tobacco, and do as much or more to shorten healthy lifespans, they say.

Researchers have predicted for years that as incidence of obesity increased and smoking fell, there would come a time when the damage caused by the first would outrank the second. Now it has happened.

Researchers from Columbia University and the City College of New York calculated the Quality-Adjusted Life Years (Qalys) lost due to both obesity and smoking. Qalys are an internationally recognised measure of health gain or loss associated with treatments, diseases or injuries.

The results are based on interviews with 3.5 million adults, the largest ongoing health study in the US. Between 1993 and 2008, the proportion of smokers fell by 18.5 per cent while the proportion who were obese rose by 85 per cent. Smoking was found to cause more deaths, but obesity caused more illness.

Experts on both sides of the Atlantic have warned that the rise in obesity could lead to the first decline in life expectancy in 200 years.

Haomiao Jia and Erica Lubetkin, who led the study which was published in the American Journal of Preventive Medicine, said: "Although life expectancy has increased over time, the increase in Qalys lost from obesity may result in a decline in future life expectancy. Such data are essential in setting targets for reducing modifiable health risks and eliminating health disparities."

Measures proposed to deal with the obesity explosion have included a so-called "fat tax" and a charge on fizzy drinks and colas, which are major contributors among young people.

In the UK, the British Medical Association narrowly defeated a proposal for a chocolate tax in 2008. Gordon Brown vetoed a Downing Street proposal for a fat tax in 2004, on the grounds that it would fall disproportionately on the poor.

Taken from the Independent Online

http://www.independent.co.uk/life-style/health-and-families/health-news/obesity-now-a-bigger-threat-than-smoking-1857994.html

Introducing 002 - Kristy Follmar

2010-01-09T07:05:00.000-05:00

Since beginning my journey in May of 2006, I have crossed paths with many who share a similar vision to my own. While traveling down these roads, I have met many new and interesting individuals. And in some cases, discovered that there where those I had been associated with in the past, who would somehow align with me again...but for reasons which didn't exist back then.

Known to many as an Indiana Golden Gloves Women's Champion and to others as the current WBF Light Welterweight Champion of the world, Kristy Follmar and I met years ago...long before my own transformation. Working together in a sales/marketing department, Kristy was then known as "The Fighting Rose". Today, she is known for so much more...

Kristy serves as Executive Director for Rock Steady Boxing (an Indiana based not-for-profit), founded to give those with Parkinson's disease hope by improving quality of life using boxing for fitness. As a certified personal trainer, Kristy has honed her skills for many years, applying what she learns to her ongoing quest for improving wellness and balance in her client's lives.

I have watched Kristy grow from a recent college grad and professional boxer, to a committed mother, business woman and fitness evangelist. I am thrilled that Kristy is eager to be a part of our movement, and willing to share her knowledge and passion with others.

Josh

Meet Agent 007 - Chef Wendell Fowler

2010-01-09T06:43:00.000-05:00

I wrote about Wendell a couple of years ago. At the time, through a business introduction, he and I had become friends. We had both gone through some "life altering" experiences to say the least. And, we were incredibly aligned with our approach to nutrition, balance and overall wellness. Back then, I used to call Wendell my "organic fundamentalist" friend. More recently I saw him referred to as the "shock jock of nutrition". He is unique, wise and, (be forewarned) no holds barred...but incredibly entertaining at the same time.

Josh

Here is Wendell's story (taken from his website www.chefwendell.com)

"Second chances are a rare commodity.
I took advantage of that."

In 1998, between bites of KFC, 300 pound Chef Wendell was informed he was dying, 'Get prepared.' After a healing miracle, Chef Wendell devoted his podium to nutritional literacy and revealing the shocking truths about reckless Big Food's toxic, ethically-malnourished food-processing methods.

He discovered what you eat becomes part of you; who you are. Good-bye dead food, booze, cigarettes and sloth; hello active lifestyle and the Universal Apothecary.

He went through it and got-down to it.

"Eating from the nutritionally bankrupt Western 'Industrial' Diet of dead food, I blunted my innate skills. Eating foods from the sun-drenched Universal Apothecary released my potential to bloom and grow."

After waltzing out of ICU, Fowler waved good-bye to his 'balanced diet' of Krispie Kremes, gravy, cheeseburgers, excessive cocktailing. He embarked upon a 20 year Hippocraterian mission to study and experience how addictive 'Big Food' products diminish mental clarity, immune response, energy & stamina plus priceless career skills.

His entertaining, often scandalous discoveries from behind the closed doors of the irresponsible food industry is illuminating, transcending and life saving.

The Agent Movement

2010-01-09T06:12:00.000-05:00

In the past I have expressed my desire to create more "Agents", Agents of Change... During the most recent Presidential campaign, the phrase was used often. And, although I certainly understand and support the intent in that setting, I want to again state clearly what definition I associate with that moniker. Agent of Change - "someone who intentionally or indirectly causes or accelerates social, cultural or behavioral change” Over the next couple of weeks, I am going to be introducing you to some other "Agents". Some of them I have discussed before, others will be new to you. Regardless, each of these individuals have met the following criteria...

1. They are currently committed or have already made a behavioral, social or cultural change in themselves, and
2. They are committed to making those types of changes in others.

Many of there stories are quite powerful. Some are quite entertaining. And some, are still being written. I have asked them to participate on this blog. To share, to collaborate, to allow others to learn from their experiences.

But they all have one thing in common...overall wellness.

I look forward to introducing them.

Josh

I've always said...

2010-01-07T10:11:00.000-05:00

Something I have always been concerned with (and said to many), was that I did not trust caloric values on packaging or as published by restaurants, fast food chains or coffee houses. There are many who need to count calories, and there are those of us who may not. For those that do count as part of their nutritional regimen, be careful. What you see may not be what you get.

I am big on whole foods. Although, in today's fast paced world, packaged goods and eating out are nearly unavoidable. Part of my concern was actually based upon the different shape and size of so many "packaged" foods. How could it be possible that each and every piece of say almond nut clusters be identical in caloric and nutritional values. They can't. So, I always look at nutritional values as a "guideline", an average. Whole foods are no different, unless in a laboratory, how could one actually identify the calories in a banana? Is it small, medium, large? What is the weight in grams? Is the skin thicker or thinner and what does that weigh.

Now, don't make yourself crazy either. Be sensible.

Below is a link to a recent study published (very interesting read, specifically what these discrepancies can mean over extended periods of time) in the Journal of the American Diabetic Association, prepared foods may contain an average of 8% more calories than their package labels own up to and restaurant meals may contain a whopping 18% more. Worse still, as far as Food and Drug Administration regulations are concerned, that's perfectly O.K.

My advice, eat whole foods as often as possible, understand how to use labels and make sure you are getting a good balance of different nutrients.

http://news.yahoo.com/s/time/20100106/hl_time/08599195179800

Josh

2010...I'm back and I've made my New Years resolution!

2010-01-06T15:37:00.000-05:00

You may wonder where I have been for the last year...heck, sometimes I wonder:)

Actually, in all seriousness, I have been working away on my new company and it's technology. With the holiday's over the last couple of weeks, I finally had some time to look back and reflect on 2009. And, while accomplishing a great deal in a number of areas of my life, there was something that felt as if it was missing. I didn't put my finger on this void right away, but when I did, it was clear as a bell.

I needed to write again. I needed to share again. I needed to help others change.

It is what drove my own transformation, my continued personal growth, even my newest business endeavor.

So, my new years resolution is to focus consistently on eliciting change in others again. As soon as that "light" dawned on me, the new ideas just kept pouring in. Now, I will begin to pour them out. Among those ideas is one that I conceptualized long ago...the concept of creating other "Agents". Individuals who share my general beliefs in wellness, balance and logic. Those who think in terms of a "process", a lifestyle, a continued journey. Those who understand that our physical and emotional make up are not two separate systems, but one which we strive to have work in harmony.

Stay tuned...

Josh

Behavior Modification

2009-01-30T08:50:00.000-05:00

Yesterday a friend and I were chatting about my blog and my message...

He said, Josh it is all about behavior modification. Although it was in a different context then the following, it did prompt me to make this post.

This morning while at the gym, I was watching one of the television monitors. In the course of what could not have even been 5-minutes, stories included the continued financial market collapse, Japan's recent economic downturn, a small plane crash, a story on the financial crisis for Zoo's nationwide, Rod B's impeachment...oh, and here was the lighter story...the 5,000 calorie bacon and meat roll! Stop the insanity, please! As the image to the left indicates, confusing messages often present themselves in our lives.

In recent months, I have been considering the direction of my posts, particularly as it relates to this large global cloud of "crisis". I have said it many times before, the solution is change, period. If we do not modify our behavior, both individually and collectively, we cannot expect improvement. However, there is a constant...and that constant is change. Change will continue regardless, but our participation or modification of our own behavior can make these changes positive.

I am not here to tell you how specifically proceed, but to emphasis the why. The why is because we can. We have the ability, just like we have the ability to make the wrong choices.

We must stop blaming, stop waiting, stop wishing and do something! If you simply are waiting for the other shoe to fall...it will. Do anything positive, no matter how small. Create change. Recycle something you typically wouldn't, be kind to someone who treated you poorly at the coffee shop, give your gloves to the homeless vet at the highway on ramp, let your anger go when someone acts with bad character and learn from it, spend an extra 5 minutes with your kids or your significant other. As I reflect on that which I have accomplished in my own life, it is clear that my success was due to the many small modifications I made to my behavior, not one singular event or decision.

And, all of those changes have gone on to impact many other people and areas of my life.

Lastly, keep perspective. The world is not ending. Focus on what is truly import and of value in your life. When faced with confusion or what seems misleading, focus on what you can control, however small. Those decisions will elicit real change, positive change.

Josh

Change is not an option...It's an obligation

2008-11-24T08:26:00.000-05:00

There are certainly times in which I wonder what, if any positive impact I may be having on others. I've been thinking about that a lot lately. In the last few weeks, that answer was delivered to some degree. There have been three individuals who have in one way or another, been effected by my message.

One of them, a quiet, "shy" guy, read my blog at someone else's suggestion and proceeded to lose 95 pounds. This same individual (who we will leave nameless by request) has also given up a big job in search of a more fulfilling way to apply his skill set and experience. Not dissimilar from my own story...

Another gentleman I met recently had read my last dozen posts or so, and decided it was time for him to regain greater wellness...and he began running again the next day. After hearing this individual, I realized that he had just made my day! Proof positive, that I in some way, perhaps even a small way...helped create the desire to change. Personally, I like to think I just helped re-ignite what we all have within ourselves.

That is very powerful.

As you may have noticed from my last few postings, I have a growing frustration with regards to the behavior in many areas of our society. And, as I have contemplated whether it is worthwhile to call out those who I view as "offenders", I believe that if those evaluations are made from a purely logical perspective, then it is absolutely justified.

Change is not passive. It will not happen by sitting idle. There won't be a "bailout" for every problem we face as a society. With the growing concern over our economic "crisis", the education system, the state of our environment, obesity, disease, etc...the only answer to repairing those situations is change, period!

It is not optional...It IS an obligation. We have this obligation to ourselves as individuals, and we have it to society as a whole, we are all in it together. I have written many times about individual impact on larger groups, and that must be a focus. Each individual change we make effects many. There is exponential value the more change there is.

I am not speaking solely of health, weight loss or the environment...I am talking about all of it; the "general" and passive nature many have adopted with regards to change. I once took a stand on my own wellness...today I take a stand for everyones. I can no longer sit by and be passive. I will not explain to my children that some things "just are the way they are". Instead, I will teach them to think for themselves, to be productive members of society, to consider the impact they make on others...and to stand up and fight when they see others being wronged. I'm sure many of my upcoming posts will upset some; and elate others.

By design, human beings have many unique abilities. One being the power to make a choice, a decision...a change. The question of course, is what we base those decisions on. If we were not intended to do so, then I would surmise that we would behave far more instinctively instead.

With this great ability we have to make choices, we all have the power to create change. In ourselves as well as society. If you don't want a fast food chain to continue to use harmful ingredients in foods you serve your children...then stop going there! Believe me, enough people stop, they will have to change. If you have issue with a product you buy because the materials used aren't recyclable, then stop buying from them! If you don't like the way a certain corporation behaves which you are a customer of...leave and find another provider! And, let them all know why.

More choices, more changes. We have the ability, don't treat it as an option.

Josh - Agent of Change

Changing the world one cup at a time . . .

2008-11-18T14:39:00.000-05:00

Most who know me, understand my commitment to change. And, the majority of the time, I talk about change from an individual perspective. However, there is no question about the relationship between individual change and the "whole". These days I find myself more and more agitated, concerned and downright upset when I look at the lack of responsibility in the world.

I have considered whether or not to make a posting like this, but let's view this as suggestive and not an attack. Furthermore, those who know me well, know I am a big fan of coffee (one of my few vices), hopefully I don't get banned by my local Barista!

Whether you are a fan of corporate coffee or prefer the locally owned roaster of fair trade beans, you cannot dispute the amazingly large impact of the coffee house. Social gatherings, business meetings, mobile office (with free WIFI) . . . coffee is a big part of our culture.

Today's topic - Starbucks. Although I prefer to french press a fair trade Bolivian when at home, I admit I frequent Starbucks locations pretty often. From a marketing and customer service perspective, I actually think they do a great job...the employees recognize me, engage me in conversation and usually know my preferred beverage. They do commit to initiatives around the world, using post consumer recycled materials in their cups (however only 10%, but 60% in the sleeves) and a number of other positive things. In fact, a recent article indicates their further commitment as part of their "shared planet" program to use 100% recyclable cups by 2015...good start. But, that's a long way away. You can imagine how many cups are used around the world at Starbucks each day, not to mention all of the other chains and independents.

Not long ago, I was working in one of their shops and went up to the counter for a refill, handing them my cup to re-use. That cup, by the way was "double cupped" since they felt the coffee was so hot; considerate that they didn't want me to be burned. They gladly took my cup and tossed them both into the trash. I of course protested; and was informed that this has always been their policy and is due to the health codes. But, I could bring my own cup (which I have in the past) for re-use...not sure how that's more in line with any health codes however.

To date, I have never seen a location with recycling bins available either. When my wife and I started recycling, we were typically putting out 5-6 bags of trash each week, today we have 1-2 bags of trash and 2 bins plus 3-4 large bags of recycling...for those who think one person or one family can't make a difference!

Imagine the difference Starbucks could make.

Here is my suggestion: Let's begin with just the major US metropolitan footprint of Starbucks. I would guess that there are multiple large recycling outfits that are also in those areas. Why not develop a partnership with someone like a Waste Management to facilitate dedicated Starbucks routes. The vast amount of material picked up would no doubt generate a revenue stream, as opposed to a cost for the handler. I would bet you could support a small division at one of these firms with just your wasted cups/lids. Or, we could take this one step further...take a revenue stream such as this and allow that capital to be used to facilitate other change. Replace your halogen lights with compact fluorescent, fund other environmental initiatives or develop outreach programs to further support the changes that could be made industry wide.

Millions of 2, 3, and 4 dollar cups of coffee have given Starbucks an amazing amount of power. And again, in many ways they use it wisely. But together we can do more. I'll bring in my own cup, and I'll continue to recycle yours at home, but it's time you get on the ball. If we can do it individually, then we can all commit to doing it together. Keep your 10-cent discount for those bringing in their own cups, I'd pay you an extra 10-cents to recycle the one you give me.

Perhaps together we can make a difference . . . one cup at a time.

Josh Neimark - Agent of Change

Magic Pill

2008-10-27T11:38:00.000-04:00

A couple of weeks ago, I was waiting to teach a class at our local JCC. While waiting on a bench outside the studio, a gentleman approached and asked me a question. He wanted to know if there was a "magic pill" that he could take to look like I did. Flattering for sure...

My response was "yes, there is"

Although my response was in part, an attempt at humor, I was trying to make a point.

He then asked, "really, what is it called?"

I told him it was called the "pill of choice".

Not the answer he was expecting. We spent the next 5 minutes or so discussing his goals and I shared a bit about my past. I further explained, that although the associated work is "hard", that making the choice to find greater wellness was an easy thing to do. Just as I have said before, you decide that everyday you are going to wake up and brush your teeth...there is no difference in deciding that you are going to wake up each day and workout, eat healthier, reduce stress and so on.

As I headed into class, he thanked me for my time and encouragement and was looking forward to seeing me again. As I headed off, he said "any other pointers"...

I said yes, "remember that you don't need to go and fill that prescription . . .that pill has been in your pocket all your life".

Josh - Agent of Change

Recent Training Video

2008-10-27T11:14:00.001-04:00

I've had some requests to show some of my recent training. Here are some highlights...enjoy.

Josh - Agent of Change

Where have I been...

2008-08-14T09:12:00.000-04:00

I'm back! I know it has been quite a while since I have made some new posts. I have been busy in many areas of my life. But rather then bore you with all of those details...it's time to get back to talking about change. Since I haven't written for some time, I have plenty of experiences to share...

Let's start with a recent one.

My 5 1/2 year-old Jack has just begun kindergarten ( still hard to believe). My wife and I decided that it would be a great idea to take Jack and our 15-month old daughter Lucy to a family oriented fun park for the weekend before Jack started school. We had a vision of an enjoyable and entertaining weekend with each other...looking back I have realized that it is clearly unlikely that parents and kids share the same ideas about what is fun and enjoyable.

We had been told for years that Holiday World (www.holidayworld.com), located in Santa Claus, Indiana (yes..I did say Santa Claus) was a wonderful theme park to visit with family. Additionally, everyone raved about the cleanliness, the friendly park staff; and let's not forget...free unlimited soft drinks and sunscreen. WhooHoo!

So, we packed up the van and made the 3 plus hour trek down south, never passing any reindeer or elves. Just minutes after arriving, the realities began to set in. Crowds, lines, congestion at every turn. We pushed forward and hopped into a line for a ride that Jack could actually ride (height restrictions on most rides). Jack turns to me and says "how long do we have to wait?" How could he not understand that...it's a theme park, right. Well, I suppose if you consider he just spent over 4 hours travelling and getting into the fun park, a 5 year old might have trouble with that.

After our first ride, which lasted about 120 seconds (with a 40-minute wait), we needed some hydration. And here is where my real issue with this park are exposed....

They have a few "sponsors/partners" of the park. One of them happens to be a small outfit that goes by the name of Pepsi. Located throughout Holiday World are what seem like dozens of small buildings with fountain soda machines located inside. And, let me tell you, they are getting used non-stop. Already concerned about what might be available that wasn't completely unhealthy...we approached the machine. Pepsi, Mountain Dew, Diet Dr. Pepper, Diet Mountain Dew, Gatorade, and Fruit Punch....Oy! No milk, no juice, nothing with a drop of nutrition...unless you count water out of one of the shared fruit punch nozzles. Boy I wish I brought more of Jack's all natural, no sugar added juice boxes and organic drinkable yogurts. We did bring a few, but Holiday World clearly states on their website that no outside food or beverage may be brought into the park.

Look, I am a reasonable and rational person. We are at a theme park, you would expect this type of offering. However, this particular theme park raves about it's commitment to family. Please, if you had a real commitment to family and kids, you would make different choices. I have spent my entire life engaged in the field of sales and marketing. I can imagine the co-op dollars Pepsi provides. Couldn't Holiday world step up and have their "partner" provide some alternatives...Pepsi owns Tropicana juice, Aquafina water, Sobe Life Water, Dole juices, Ethos Water and others that would be far better choices for "families".

Now, the food choices at the Holiday themed paradise aren't much better. Pizza, corn dogs, funnel cakes and so on. I had to really search to find one outlet that had a salad for me to eat! So, here is my point...

If you are really committed to families and children, change your views. We all have this responsibility, but that responsibility is much greater when you serve masses of children. Think about the advantages it may offer the park. Call Clif bar, they offer a (great and healthy) organic bar for kids. Call Kashi and get some granola bars. Imagine the interest from brands committed to health and wellness...they don't typically have outlets such as this to provide their products. Oh, of course it may cost a bit more...so add a couple bucks to each of my ticket prices, I'd happily pay it. Or, allow people to bring their own food and beverage.

Times have changed. If you truly want to provide a great family oriented experience, try to make it a healthy experience as well. Otherwise, you might as well serve the kids coffee, funnel cake and throw them in a movement restricted line for 45-minutes.

Time to change . . .

More soon....

Josh
Agent of Change

Yes . . . We All Can

2008-02-05T09:32:00.000-05:00

Three words . . . YES WE CAN.

It is not often I find something this blog worthy . . . This is not about poltics. It is about possibility. It is about change. Yes . . . we all can.

Josh Neimark - Agent of Change

For those receiving this via email, please click the link below and return to my most recent posting.

www.joshneimark.com

Chef Wendell Fowler - Another Agent

2008-01-27T08:05:00.000-05:00

Although it is rare that I call out someone else's blog...my friend Wendell Fowler's is worth reading. I often refer to Wendell as the "Organic Fundamentalist"...Wendell has a great story, not so different from my own. After a life "changing" experience, Wendell has devoted himself to exposing the world to the benefits derived from eating properly. Long time chef and caterer, he also has a knack for exposing the "truths" behind food manufacturing, preparation, distribution and about everything in between. He now is a syndicated columnist, motivational speaker, star of a weekly television segment and published author of two books (with a third on the way).

After becoming a fan of my blog . . . Wendell decided to start his own. I read it regularly, find it extremely educational and I actually laugh out loud often. I encourage you to check it out . . . http://chefwendellfowler.blogspot.com. (I have included a link in my link section as well).

Here is a recent post on an "off beat" topic . . . enjoy.

http://chefwendellfowler.blogspot.com/2008/01/wind-breaking-news-at-6-pm.html

Josh Neimark - Agent of Change

Opening Doors You Didn't Know Were Closed

2008-01-08T10:56:00.000-05:00

Over the holidays I travelled to a tremendous location in southern Mexico. Of course, as usual, I began to have concern regarding how and where I could workout while there...weeks before our departure. And, as usual in the end, it was unnecessary concern.

On the website of the resort, it did list a "fitness center" on location, so I had hoped for the best. Upon arrival, I sought out the "fitness center" and found that it would be of no use.

So...I went old school.

I would simply do functional things to get some sort of physical activity each day. And, although many activities now come much more easily to me...I had the opportunity to really challenge myself as well. My son Jack is approaching his 5th birthday, and his interests are wide ranging. Particularly, he loves to explore, hunt for treasures and in all seriousness, do very "risky" things.

One of our first mornings in Mexico, he and I headed out and down the beach exploring. I wanted to try and get some exercise as well. As we approached one end of the bay, we were met with rocks (as seen in the photo above), leading around and up a small cliff. So, in the spirit of adventure, we pushed forward over the rocks and headed for the top. The view from there would be spectacular. Initially, Jack did well over the first grouping of rocks, but as the we continued to incline, he started to have some trouble (keep in mind we were barefoot and in our bathing suits).

So, what was a Dad to do...we certainly couldn't turn back now.

Jack climbed onto my back, gripping tightly around my neck as we proceeded upward. It took about 25-minutes or so for the main part of the climb. But 5-minutes in, with the weight on my back, I was sweating. At least I was getting a "workout" in.

After reaching the top, Jack and I sat on the cliff and looked at the incredible views. We talked about many things, but mostly pirates. As I sat atop the cliff, I kept thinking about what a great experience this is for he and I to share. At one point, in mid-conversation, Jack looked over the edge and asked what would happen if we fell off? I told Jack that we could get very hurt. He then asked, could we die? Although a possibility, I assured him that I would not let us fall.

Climbing down was much more difficult then going up, particularly since I had 45 pounds on my back once again and could not turn around very much to assist with navigating. We walked back over the rocks and eventually to the resort to meet up with the family. While walking, I turned back and looked at terrain we had just traversed. I realized that I had just accomplished something I would never have even considered attempting before. I didn't think twice about the challenge of going up the cliff. I never even considered that I may not be able to get to the top. Incredible, considering that it was not all that long ago that a flight or two of stairs seemed daunting.

A new door had opened.

A door that I did not even realize was closed. I have gained true functional strength. I had just applied all the hard work in the gym to an activity, a challenge, an experience.

I can't imagine how many other doors in my life were closed, but I now have the keys to open them.

Of course...there is always another part to the story. Jack did feel necessary to run to my mother and grandmother and share the details of our "adventure". They of course were not fond of the activity or risks involved (and said as much), but we managed to sneak back there another couple of times...Jack had to find the pirate treasure of course...I had already found mine.

Josh Neimark - Agent of Change

Enjoy the Change . . .

2007-12-21T14:19:00.000-05:00

It seems that every time I am at my computer the past couple of weeks, the well wishes and message of giving are all over the web and in my email. Well...I guess it is that season.

What I find particularly interesting about the holiday season is this; in one way or another, regardless of your religious or cultural background, the vast majority of individuals you encounter (on-line included) become part of this common "well wishing" theme. Can you imagine if the message of "change" could be spread in that manner . . .

2007 has been a year of great change in my life. I have continued to change in many ways, and I am no longer in search of the mountain top. I realized some time ago that with regards to change, there is no final destination. Change is a constant.

So, here is my "holiday" message. Focus on changing you. That's right, be a little selfish. Don't allow your environment or exposure to certain aspects of society dictate your plans. If you desire change in some area of your life, then make that decision, move forward and do not let outside influence take you off that path. It isn't complicated, it is a choice. If you want to lose weight, then work out and choose to eat healthier. If you want to help the green movement, then do more than put out a recycling bin once a week. If you want to spend more time with your family, then leave work early twice a week. Whatever it is, just make the decision, make a "change".

What you will find, is that each change you make within yourself, makes the next change far less daunting. And, each and every change you make, impacts another. So, if you were mathematically inclined, you could easily build a model to display the impact of personal change on a collective group (society).

In the past few months, I have seen the impact of my own change in others. And, as I continue on my quest, I find it incredibly fulfilling to know that another individual can be impacted by changes I have made.

In many ways, I know look forward to change. I look forward to continuing to restore "balance" in my life. I look forward to new "change" challenges; and I really look forward to watching how others are affected by that change.

Enjoy the holiday's, enjoy the New Year's . . . Enjoy the Change.

Josh Neimark
Agent of Change

Watching the birds…

2007-12-07T14:05:00.000-05:00

I spent a good part of last week exploring a new type of training…a training methodology. This practice is focused on establishing a more significant relationship between both sides of your body with a goal of allowing your two “sides” to operate in harmony.

As I retired to my hotel on the southwest coast of California each evening, I spent some time reflecting on these teachings, as well as how I would attempt to apply them to my fitness regimen. In the mornings, I would sit on my balcony and look out over the stunning scene revealed in the bay beneath me. Watching the birds above, I realized that nature was key to understanding balance.

As you know, I write a lot about balance, not only in our physiology, but also in our culture and society.

Although I have come a long way in establishing greater balance as related to my own fitness abilities, I am only beginning to traverse that path. And, if you have been following my posts, you know that the tool I utilized to improve my physical balance was the BOSU Balance Trainer. I continue to use this tool (actually I now own multiple BOSU’s), but am now engaged in an extension of this type of training. There will be more on this in the upcoming posts.

Back to the birds…

One of the aspects of this new training is creating the ability to transfer your downward energy into a positive upward force, not dissimilar from the way the birds wings propel them through the skies. During my trip, sitting in the glowing rays of the morning sun, something occurred to me. This thought wasn’t a ground breaking new theory on life, but something that stares us in the face everyday….nature is inherently balanced.

Typical of my westernized mind, I of course began to “challenge” the idea. Certainly I could identify natural processes which weren’t balanced, that acted independent of other energy or had a process that broke down at some point…

However, I have had an awful lot of trouble trying to find any of those examples, with one exception; human beings. When I could identify a breakdown, there was outside influence causing the imbalance. Scenario after scenario, the only breakdowns in the natural processes I challenged, was directly tied to people and those things which people impacted.

Take a moment and think through it yourself. From the way our sun enables life on our planet day after day, to the way flowers are pollinated; to the countless symbiotic relationships throughout the animal kingdom…there is balance in all of it. Whether you are spiritual or scientific, the same scenario will reveal itself.

Interestingly enough, the more examples I examine, the broader the picture becomes. Begin with the human body…a masterpiece really. The way all of our complex organs work together to comprise a complete and efficient whole. Our musculature is balanced…our abs and back muscles, our biceps and triceps, our hamstrings and quadriceps…perfectly made to provide our bodies with efficient and necessary movement. Now look outside of our bodies. The process of growing food. Sounds simple enough, but consider all of the components which go into it. Nutrient rich soils, water, sunlight and so on. Grains or vegetables will not grow without the correct balance of those and many other elements. Look farther. Look at the big spinning rock which we inhabit. The perfect distance from the sun to garner energy, light and heat, but far enough to allow us to survive. The impact that water has on our planet, from the seas, to evaporation, to precipitation which then of course provides water to grow the foods I just mentioned.

Now, I am clearly over simplifying here, but the point is that nature is balanced. There are elements and processes which assist everything around us in existing. Can you imagine what the picture might look like without it...Certainly the data on global climate change can give you some idea of what will occur should we continue to disrupt this balance.

We (humans) are part of nature just like everything else. So, take the position that we were also much more balanced , in fact it is likely that we were perfectly balanced.

So, if nature is balanced, yet we are seeing increasing disruption in that balance in nature, our own culture and society, what can we possibly do?

Begin to restore the balance which is being lost.

For me, a significant step in doing so has been the process of improving my own physical balance, both in a linear and non-linear fashion. On one hand, I have worked for some time to literally improve my physical abilities with regards to balance, and on the other hand; being more balanced physically has allowed my mental state to achieve greater balance as well. I am healthier and feel better, so I think more clearly, or more balanced.

Clearly there is a spectrum of balance, and I vacillate from dead center often. But my goal is to be as close to center and as often as possible. Of course, in each of our own world views, balance can be shifted quickly…mortgage payments, job stress, traffic, medical bills, politics, college tuition, 401K programs and on and on and on. It would be absurd to think you could eliminate all of those things by just improving your balance, it is the world in which we live. But, greater balance is certain to assist you in the way you react to everything in your life. And, if you react in a different fashion, improve an outcome, make a situation better; then perhaps we begin to slide towards the middle of the spectrum. If each of us could make that shift, however slight, imagine the possibilities.

Balance is the key. Don’t take my word for it, take a look outside…go watch some birds fly. If after thinking it through, you believe that you can identify a natural process that isn’t balanced (human interaction/disruption doesn’t count), then you let me know.

Until then, consider how you can slide towards the center a bit, perhaps I will see you there.

Josh Neimark – Agent of Change

Change . . . To Become Different

2007-11-04T07:58:00.000-05:00

Merriam-Webster & The Oxford English dictionary define "Change" as the following:

1. to become (or make) different

Synonyms for "Change":

change, alter, vary, modify

Sounds simple enough . . . doesn't it? You hear it all the time, people speak of the need for change with regards to the environment, our political position, in our health care system and so on.

In some ways, I do believe that change is a simple thing. Not long ago I wrote a post describing how making the decision to exercise was not actually difficult. You just have to decide; just as I once decided that brushing my teeth was something I would do everyday. And, I still brush my teeth because now it's habitual.

However, it is not human nature to change. It is far easier to be complacent. Yet, we continually hear others preaching about what needs to be changed. But are those individuals actually doing anything to create that change?

Of course, there are many instances where you do see individuals change, often drastically. How often have you heard stories or known someone who had that big life changing "scare" and survived? The heart attack, stroke, cancer, etc. In such cases, people certainly change. However, the change in those instances is clearly reactive in nature. How long would someone have gone without changing had they not had the "scary" experience. I suppose it depends on the individual.

If you have been following my story, you already know that the "scary" experience certainly triggered my own change (for those who are new to my story, I would suggest clicking the "How my Story Began" link on the right sidebar). You may also wonder as I have, if I had not gone through that experience, would I have ever changed my behavior? I can't be certain that I would have, but I like to think that I might have at some point.

I like so many others, had the "put it off" mindset for far too long. I'll get healthier when I have kids, I'll quit smoking before the new year, etc. Consider how many times you have heard stories of those who lacked the desire to change and the consequences that followed. How many of those times would a behavioral change have mitigated the damage that occurred?

It's also not just about the individual, it is about the collective group as well (society).

There is a relationship between individual change and collective change. For example, I assure you that although I have always been aware of the environmental issues our society faced. But, I had very little motivation to work towards changing those issues for the better. I had my own issues to deal with, and quite frankly was complacent about everything else. So why would the environment be any different. Even today, global warming and it's effects will have far less impact in my lifetime then in that of my children and their children. My concern now is a clear example of how the ability to change has impacted my societal views and concerns. Because I am more balanced, I now can deal with other issues in a far different manner then previously.

When I was sick, my goal was to make my body healthy. After three years of searching for resolution, not one "expert" had ever approached my illness in this way. Once I finally made my body healthier, my medical issues disappeared. At that point, I then had two choices. Either spend the rest of my existence maintaining what I had accomplished, or I could continue to improve my own balance and understanding. I chose the latter.

Initially it was surprising to me that I felt more passionate about changing other things besides my own physical condition. Heck, it was something I had not felt in a long long time. It was invigorating, exciting and at times concerning. It was at that point, that I really began thinking about the lack of balance we face as a society. So much is out of whack, and way out of whack. Could something so daunting be repaired?

Finding improved health and wellness didn't eliminate all the issues in my life, but it did allow me to think in a more balanced fashion, allowing me to approach the stresses of work, home life and even society in a different way.

I have learned a lot about change in this process. One of the many lessons . . . change is a constant. Everything we do, every decision we make creates change. How you deal with change is the trick.

In my case, the process of change began with my health, but that is not where it will end. It is a journey. It is becoming proactive instead of reactive. It is changing as an individual. I once cared little about the collective group, now I care greatly. I will look at change in a new and way and focus my energy in a productive fashion. I will continue to alter, modify and vary my behavior to continue to find greater balance....will you?

Josh Neimark - Agent of Change

When to eat and why

2007-10-29T14:37:00.001-04:00

It wasn't all that long ago that I actually found physical and emotional comfort through food. At my peak of unhealthy living, I can recall not being able to pull away from the drive up window without first placing whatever fat laden treat I had purchased to my lips.

Ironically enough, as I sat down to eat dinner a few days ago, I realized something. As I looked down at my plate, I thought "I am really sick of eating"...

Yes, that was exactly the thought that went through my mind. But, keep in mind that I have been attempting to add additional muscle weight for the past few months, so eating has once again became a focus of sorts in my life. I generally consume around 3200 calories/day . . .

Well, I guess "coming full circle" would be an appropriate phrase now. Don't misunderstand, I do really enjoy food, flavors and all that goes with those experiences. However, since I began my transformation I am finally thinking of food in different terms. In the beginning, I knew I had to cut calories and burn more calories concurrently. So, early on, it was all about finding low caloric/healthy foods, so I could eat more and still fell "satisfied. Then, I reached a point in which it was clear I needed more calories, as my body had shifted to burning more then it consumed. Over 3 months later...there are times I am just sick of eating.

Just as I have written in so many posts before, balance is the key. However, forcing myself to consume a certain amount of calories and protein daily has taught me an important lesson. We need to eat! Now, what and when you eat is also very important, but the "need" is the point I am making here. After a while of eating the way I have learned to, you realize that yes, you need to eat, but it is more of a process, not a passion.

Food is fuel, calories, literally; it is energy. Our bodies require it to operate properly. In the time since the start of my transformation, I have become quite in tune with my own body and the way it responds to both food/energy as well as exercise. I can tell you with absolute certainty that it operates better and more more efficiently if properly fueled. Just like a car needs gas, plants need water and PC's need a power source.

Although I think the old saying "eat to live, don't live to eat" is a bit corny, it is accurate.

Will I still ever really enjoy eating, certainly. But, will I find physical or emotional comfort in it, not likely. Unless you consider the comforts derived from a healthy diet and active lifestyle, then I certainly will.

Josh Neimark - Agent of Change

Somtimes others say it best...

2007-10-22T12:09:00.000-04:00

Those who do not find time for exercise will have to find time for illness.- Earl of Derby

A man's health can be judged by which he takes two at a time - pills or stairs. - Joan Welsh

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. -John F. Kennedy

"When thoughts become action, success is attainable."

"Motivation is what gets you started. Habit is what keeps you going."

"If I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning." Mahatma Gandhi

"Obstacles are those frightening things that become visible when we take our eyes off our goals." -Henry Ford

Never give in! Never give in! Never, never, never, never - in nothing great or small, large or petty. Never give in except to convictions of honor and good sense. -Winston Churchill

Vincent Lombardi -The harder you work, the harder it is to surrender.

Unknown Author -Success depends on your backbone, not your wishbone.

Josh - Agent of Change

The Warrior Approach

2007-10-11T03:42:00.000-04:00

In my previous post, I wrote about the worries I had in taking a bit of time off and how the 5-days which I did, certainly didn't change any of the things I feared might have. I didn't gain weight, I didn't lose muscle....but what I did gain somewhere along my trip was a fairly nasty cold. Who knows if it came from the lovely recycled airplane ventilation or perhaps something my son picked up at school, the fact was I now had it.

However, I was so anxious to get back in the swing of things at work and in the gym, that I jumped right back into it all and at full speed. And, although I certainly felt a bit "off", I pushed harder. I had to make up for the time off, I had to push further. This "Warrior" like approach is exactly what led me to injure my calf a few weeks back, and certainly what led me into my bed for the past 3 days. Very quickly, this past Sunday evening I crashed, and by the middle of the night my fever was over 104...I'm sure you can picture the rest of that story.

And.....what did that "Warrior" attitude get me....at least 4-5 days out of the gym, if I recover quickly.

For whatever reason, I like many, have from time to time taken the "Warrior" attitude. It's difficult not to let that silliness enter your mind, particularly the way we are constantly exposed to it. You can see it all around you. TV commercials, music (both lyrics and video), reality television, heck look around your gym, look at the marketing/imagery on fitness products.

I also think that from time to time people mistake "warrior" for motivation. For example, you may listen to the Gladiator or Rocky soundtracks because they put you in a great mindset for working out, however I doubt that you would also like to fight for your life in the Coliseum. But, what I have realized more and more is that the warrior attitude must be a "smart" one. I have written about listening to your body, clearly I need to listen more. I have written about the need for balance, an area I continue to focus on. And, I have written about listening to yourself, not what others tell you (positive or negative). I suppose the old statement "you are hearing but not listening" may also apply in this instance. Sure, I know what I "should" or "shouldn't" do, but that doesn't change the fact that I am human just like the rest of us.

So, how can you be a smart warrior?

Focus on goals, listen to logic, reflect on your own personal progress. Not what the commercial for eliminating "stubborn belly fat" tells you. Not, what the cover of your favorite fitness magazine says about six pack abs in 10-minutes a day, and not by mistaking stupidity for motivation.

I have made great strides. And, since I began working with a pro (Mark), and listening to him, in three short months I have gained close to 7.5 pounds of muscle and a negligible amount of body fat. So, you see when you listen/hear and work hard you can achieve great results. I have continued to stick to my all natural methods. I do not take any enhancements, still no fad dieting, no special pills or energy boosters. The changes since I teamed up with my trainer revolve around a much more specific approach in the gym and a little bit different diet (increase in calories) and additional protein consumption. All which comes from his past experience and education.

I am certainly not saying that hard work and diligence isn't essential, but being smart in conjunction is just as important. Mark had been telling me that it was time to give my body a long needed rest, whether I wanted one or not, I'm getting one now. . .

Josh Neimark - Agent of Change

Lesson Learned . . .

2007-10-03T14:47:00.000-04:00

I know it’s been a while since my last post. My focus on training remains, as does my desire to find more balance in life. Recently I was faced with another challenge. A task most would welcome, but which I met with great discomfort.

The challenge….Not working out for 5 days. I had planned a trip with my son and was heading off to Florida for 5 days. Although my trainer Mark Severn and I have never met (we work together virtually), he seems to know me pretty well. Prior to my departure, he said that the next 5 days will likely be my hardest training yet. Always re-enforcing the concept that “time off” is where your body reaps the greatest benefits. Still, for me, the thought of not working out was stressing me out. Sure, logically I knew it was the best thing for me. Heck, it had been 14-months since I had taken more than one day off in a week from my routine. Yet, like anything else you become accustomed to, change in that pattern is challenging.

On the airplane on my way down to Florida, I thought through how I would deal with it. My mind even went so far as to try and justify how maybe just a few sit ups or push ups would be acceptable, maybe laps in the pool, perhaps a run or two in the morning while there. But, then I thought about what I have written before, what I have preached to others and what has helped me achieve success in the past.

Make a decision, and then proceed.

I once made the decision to lose weight, to find better health. This time the decision was made in the same manner. I wouldn’t work out. I wouldn’t count every calorie I put in and I would try not to let it make me crazy. Would I gain weight, lose muscle, somehow lapse in my progression. All things I was certainly concerned about.

5-days later…..I didn’t work out, I ate well (still very healthy) and I didn’t gain any weight. In fact I seemed to have lost a couple of pounds somehow. In addition, strains that I had been “managing” healed. I rested and relaxed. And, perhaps most importantly, my focus was on other things. I focused on time with my son, with my family and even on enjoying the beautiful surroundings. A couple of days into my trip the worries mentioned above had subsided and for the first time in a long time, I felt more balanced….And I liked it.

The day after returning home, I was back in the gym hitting it hard, back on my program. I had met another challenge head on and succeeded. But I also learned from this challenge. I understand why time off is important, I understand that a few days doesn’t unravel everything you’ve done and I understand at least at some level how to find more balance. Knowing these things will help, particularly by allowing me to be less regimented, less obsessive, perhaps I’ll even give myself more time off in the coming weeks.

Routine becomes habit, habits become a way of life. This is a habit which I will incorporate into my routine….

Josh Neimark – Agent of Change

Agent on Fox 59 Again with the BOSU

2007-09-20T14:17:00.000-04:00

Agent on Fox 59 again, but this time on the BOSU. Click the play button to view.

Josh - Agent of Change

Agent on the Fox 59 Morning News

2007-09-13T12:05:00.000-04:00

The Agent on Fox 59 Morning News - Click the play button to view.

Josh - Agent of Change

What Are You Looking At?

2007-09-09T06:34:00.000-04:00

It seems the more progress I make physically, the more I want to achieve. In fact, Mark (my trainer) and I just had a conversation about it. We are entering our third month of working together, and were revisiting my goals.

How interesting that I found myself basing my new goals in part on others.

Let's step back for a moment....The reason I got into this whole thing (i.e lifestyle change) was to become healthy.

Now that I have made some significant progress, I seem to "look" more at others. For example, when I was heavy and out of shape, I certainly noticed guys in great shape in a movie. But, I never used to think about their physique beyond simply noticing. I now find myself noticing, then wondering what their workouts consist of, and in some cases, wondering how I can achieve their "looks".

Those thoughts generally subside quickly and my focus returns to my own health and the goals at hand. But, when I realize I am thinking in those terms, I ask myself "What Are You Looking At"?

I'm no super hero. I'm just a guy that has worked hard for something he wanted. I fall prey to the same things most everybody else does. It's difficult not to in our culture. The "looks" are defined by magazines, models and movies. Associated marketing further fuels our desire. But at what cost?

The truth is that most of us (myself included) do not have the time, resources, and in some cases genetics to ever achieve what we "look" at. Mark and I have recently discussed genetics and their role in muscle development. Dependent on the genes handed down to you, you may or may not ever achieve certain "looks". For example, I may have an extremely solid "core", due to the extended use of my BOSU ball. But, I may never have a "six pack" that actually pops out at you. I may just be without those genetics. So, does that mean I fail in some area? Nope. It means that nature, genes, etc, did not intend me to have a "six pack" that showed prominently through my skin.

Another major component is time and resources. What we "look" at and "see" is often the results of extremes and not maintainable by the vast majority. Take the recent movie "300" for example. This movie spawned great interest in the actors physiques and training for the film. The actors trained for an extended period of time, in a controlled environment. The gym that trained them even notes that they were monitored 24/7 down to each second. Every workout, every calorie. And, they got into some pretty amazing physical conditions for their parts. But, do you think that they have maintained those looks when they returned to "real life". I'm guessing they have not.

So here's what I am saying, be realistic, focus on the bigger picture and strive for balance.

It is realistic for me at this point to desire more muscle growth (in fact, healthy for me based on total body weight). My big picture must include remembering what and who I was before, and sharing that success with others. As far as balance goes, I need to continue to push for more results, but real and sustainable results that are based upon my own goals and genetics, and not on what I "look" at.

We may never stop "looking", but at least we can try to understand what it is we are "looking" at.

Josh - Agent of Change

Once Again . . .

2007-09-03T13:55:00.000-04:00

Once again, I have been reminded of simple logic and understanding with regards to health. And, once again this reminder came from my son . . .

My wife and son arrived home the other day right around dinner time. My son asked if he could have a "lunchable" (pre-packaged and processed-but resembles miniature hot dogs, kind of). Let me preface the rest of this story by saying that we rarely allow him to eat these, but have battled his day to day exposure to our society, which in turn makes him want them and every other very colorfully packaged posion on the supermarket shelves.

My wife agreed to let him have one, since he did need to eat something . . . he responded by saying thanks and that he wanted to eat one everyday for dinner. My wife of course explained that he could only have them once and a while, since they weren't really healthy. Then the long pause came before his question . . . "why would people make food that wasn't healthy for your body?"

Why would they indeed?

So, again I stop and think about how smart my 4 and half year old is. No, actually I think about how dumb we adults are. For so many years of my adult life, I knew that I shouldn't eat the way I did, but continued to regardless. I understood years ago what "partially hydrogenated" or "high fructose corn syrup" really was. In fact, I was raised in a home that discouraged those things and focused on healthy eating and lifestyle. However, I still ended up out there on my own, buying the double stuffed oreos and supersizing my way right up to a 40-inch waist and high cholesterol.

As you well know, I talk a lot about change. So, how do we continue to elicit behavioral change in our society so that maybe, just maybe one day we are more inclined to make food healthier for our bodies? That initiative is well underway, with all the green movements and organic products that have become so trendy these days. But beyond the marketing tactics and clear business need for this in the today's marketplace, how do we change.

We keep doing what we are doing. And, we keep teaching the younger generation. Although there will always be "things" which are bad for us (both physically & mentally), I hope that what I teach my son, will become part of the foundation by which he educates his own children. Perhaps one day, when he is faced with a question like this from his kids, our world view will have changed a bit more. But, if he takes his current understanding into adulthood, then I will know that I have done my part.

Josh Neimark - Agent of Change

Update . . .

2007-08-26T16:47:00.000-04:00

I realized it had been a while since I provided an update on my own fitness related accomplishments, so here it is.

First a quick re-cap . . .

June 2006 – Admitted to the Mayo Clinic with an undiagnosed illness. Cholesterol was off the charts, a mass had been identified in my chest, a number of “unrelated” health issues found . . . and at a near all time high weight of approximately 246 pounds.

10-months later . . . 166 pounds, bizarre ailment gone, mass decreased in size drastically, cholesterol in perfect range (actually on the low-end). All due to my self-prescribed regimen of diet and exercise. And, what I had thought to be a fairly healthy approach.

A few months ago . . .

I meet Mark Severn online, a personal trainer who resides in California. After a month or so of trading email, he offers his assistance in helping me achieve new fitness goals we had discussed. Very quickly through Mark’s experience and education, we both decide (well, he knew, I had to understand and decide myself) that I had actually lost too much weight and was borderline on what is referred to as a catabolic state. A physical state in which your body is burning too many calories and thus “eating” you away (at least your muscle tissue). After many measurements and calculations, Mark determines that I should gain somewhere in the range of 20-pounds of muscle and increase my body fat percentage a small amount (for health reasons). And the new adventure began.

This new strategy would be trying. But for me, more a mental challenge. As someone who had spent so many months watching the numbers on the scale drop, I now had to look for them to rise. My workouts changed, my eating changed; and my mindset began to change. Mark and I operate a private blog which records measurements, journal entries, photos and many many questions and comments.

4-weeks after starting the program with Mark, I had gained 5-pounds and my body fat percentage remained exactly the same at 6.9%. I basically gained all muscle . . . good start.

I am now in the second month of training with Mark. Once again my workouts changed, my caloric intake was increased again (3500 calories/day & 240 grams of protein/day). I have now gained a total of around 8-9 pounds and we are a week and half or so away from my next set of measurements.

I continue to work hard, work diligently; and am seeing tangible results. Particularly when I look in the mirror. I also continue to struggle, as the changes we now look for are measured precisely. It’s not as simple as looking down at the numbers displayed on the scale every morning. I also continue to embrace the change while striving for the “balance” I have mentioned so many times before.

Mark recently joked with me on the phone about how many ounces of water I had consumed . . . pointing out to one of his clients that if he told me to drink a precise amount, I would not be one gram over or under. And, although that does basically describe my commitment, I look to change that as well. From the beginning, Mark has kept my “goals” top of mind. And, although they have changed a bit throughout the beginning of this process, aside from the physical goals, I have to find a place where I can bend the rules, at least a little bit. Perhaps I could “cheat” more often, drink a bit less water one day when I clearly feel I have had enough, skip a workout when I just don’t feel up to it. But, change takes time. It has been over a year since I began my quest, and the past change came much slower than the current ones. So, I will be patient, stay focused and press on.

Josh – Agent of Change

Are you smarter than a 4-year old?

2007-08-20T15:26:00.000-04:00

Is something wrong with this world when you see a traffic cop directing traffic in and out of a McDonald's? Try explaining that to a child whom you are trying to instill healthy values.

Although most of my posts are concerning health, fitness and the ability to change your own behavior, this post is a bit different. It certainly concerns change, but change in the social/cultural sense. Of course, if you've been following my Blog, you know that my "Agent of Change" theme travels beyond the physical realm.

Try explaining this one to a 4-year old . . .

This past weekend, while on a road trip, my son was watching a DVD which he had never seen before. Now, I should tell you that my wife and I censor most of what he watches, particularly when there is violence involved. However, this particular DVD was a fantasy story and we thought perhaps it would be suitable . . . whoops!

The movie begins with a scene from World War II. Planes are flying over Europe dropping bombs. Children a running through their homes screaming. People are terrified. Even though this scene is short-lived and quickly transitions into the far more pleasant escape to a wonderful land . . . it wasn't quick enough to avoid my son's interrogation of the situation he had just seen unfold. As always, I attempted to answer his questions truthfully and thoughtfully.

After about 10-minutes of explaining to him what war was, and the reasons that people would do those things to each other, there was a long pause (unusual for a 4-year old). His response was as follows "Daddy, that is dumb, really really dumb".

He is really really right.

As I drove on through the night on our trek home, I reflected on what he had said. I tried over and over to justify humanity. He's only 4, he doesn't understand the world, right. . .

After a couple of hours driving in the dark silence, I realized that not only was he correct in is thought process, that perhaps it was partially due to his lack of "exposure". He hasn't been caught up in all the chaos that we as adults experience everyday. He doesn't worry about mortgage payments. He doesn't worry about the gas prices at the pump. And he certainly doesn't worry about politics, religion or lifestyle preference.

He operates only on what he knows as fundamental truths. He knows it is wrong to hurt others. He knows it is wrong to make people feel badly. And, he knows what it feels like when those things happen to him. I hope as he grows older and begins to have the worries most of us have, that he continues to keep those fundamental truths top of mind.

As a parent, I always hope that I am teaching him the right things and teaching him enough. However, it seems as if perhaps there are some things that are better left unlearned.

It's interesting how smart a little guy can be, and interesting just how dumb a 4-year old can make you feel.

Josh Neimark - Agent of Change

Sticktoitiveness

2007-08-12T11:53:00.000-04:00

Sticktoitiveness - A word I used in a previous post discussing where to begin....

Time and time again, I am asked how I stick with it, isn't it hard? How do I eat pretty much the same way day in and day out? How do I continue to work out and never veer from my regimen?

Simple - I decided to. That's it.

The same way I decide to brush my teeth everyday, the same way I decide to read to my son every night before bed, the same way I decide what time of day I head to work.

Just deciding to do "it" doesn't necessarily mean it will be easy right away, but it will become part of your behavioral habits. The decision part is easy, you decide what your going to do, add it to your daily routine and tell yourself it is not optional. Quite quickly the "thing" you have decided upon will become habit, and if for some reason you miss "doing" whatever it is you have decided upon, it might just feel like you forgot to brush your teeth.

Now, there are times where the "thing" will be more challenging. In my case, I continue to evolve my training with Mark (my trainer). So, each workout is actually harder, but getting to the gym . . . that's not. I decided I would, and therefore I do. And you can too.

So, pick a thing, decide and then tell yourself it is not optional . . .

Josh - Agent of Change

Embracing Change . . . A Learning Process

2007-08-06T12:07:00.000-04:00

Although there are many instances in our lives where we as individuals believe we are in some sort of control. If you step back and look at these instances, the truth is that we are in control of very little. What we can control is how we react to change as well as those things which we have moderate to a high amount of influence over.

Let’s look at a couple of examples . . .

First, I had always dealt with the issue of high cholesterol. I take prescribed medicine to combat this issue, but historically that alone did very little to change my cholesterol levels. Once I began working out regularly as well as eating a healthier cholesterol friendly diet, my cholesterol dropped significantly. Just taking the meds didn’t control it; in fact regardless of the dosages and types of meds, it was out of my control. But, by utilizing both the meds and elements which I could influence, I was able to change it.

Now, let’s examine the issues I faced with my own weight. This is an “instance” or area in which I had almost complete control. I understood the broad strokes of weight management and what contributed to my body gaining or losing it. So, when I decided that had to change, I was in almost total control. Fortunately, my approach was a healthy one, but still most could control this “instance” by simply consuming less calories than one expends.

There are certainly many things in life that I wish I could control, and just cannot. I cannot control climate change alone (not that my social/cultural behavior can’t contribute positively). I cannot control the differing values of cultures around the globe and the violence which often follows (but again, my social and cultural behavior can certainly make changes on a smaller level). However, it is fair to point out that there are differing levels of perspective of control in all individuals. Certainly people with obsessive compulsive tendencies may struggle more with control and change than those who have a more easy going, roll with the punches type outlook.

Those who know me well, would likely place me in the first category; maybe even say I am a control freak. So, I continue to work on learning how to embrace change and focus on those “instances” which I have some level of control and influence. I do find some comfort in the fact that with regards to my physical health and well being, I have an awful lot of control. But, the challenge of embracing changes continues every day. If you’ve been following along, you know that I am now working with a trainer, Mark. We have almost completed the first month of my new “program”, and boy have there been changes. First of all, one of my goals is now to gain weight. Yes, gain. In fact, our goal is close to 20 pounds. However, this weight is intended to be muscle and added to my body in very specific ways. My eating habits have once again changed, my workout routine continues to change, and the way I have had to learn to look at myself in those regards is obviously changing.

There are two distinct areas I have had to focus on in the last few weeks. First is patience, and the second is learning to listen to my body as it reacts to the changes it is going through. Both are difficult. Patience is absolutely required as it is very hard to stick to a new regimen of diet and exercise when results are now measured in body measurements and muscle development as opposed to looking down at the digital reading on a scale. I completed my new “measurements” yesterday evening, and the largest change was approximately 1.5 inches in a certain area. So, I have to be patient and keep the end goal close at hand.

Listening to my body is also challenging. I have approached the last year in a kind of “rogue” manner. Basically, convincing myself that I could constantly go farther, faster, harder. Well guess what; yesterday afternoon while doing my cardio intervals, I had to stop right in the middle of it. I didn’t feel well at all. At first, I was extremely disappointed, even angry that I could not continue. But, shortly thereafter, I realized that perhaps I had just accomplished something new, something positive and beneficial. I had listened. My body was telling me no, and my mind was telling me go. My body won.

Did my mind lose? No, it did not. My mind listened and learned. I have been continually challenging myself day in and day out. I know understand that this was one “instance” of which I am sure there will be many that I needed to listen to what my body was feeling. Whatever the reason for it, I understand that it is an “instance” which I cannot control completely.

So, back to the importance of this post, embracing change. I could continue to be disappointed and angry, or I could embrace the change, learn from it and have perhaps learned how to deal with it when it occurs. It is a learning process. I have been watching my 4 ½ year old deal with a lot of change lately as well. With his 13-week old sister changing the “energy” in our lives, he also is struggling to find a way to embrace change. It is not an easy process, but one which he will learn from and then understand how to process and move forward through.

Change is not a simple thing.

We must step back and understand it. Once you can do that, then you can regain “control”. . . control of what you do with that change.

Josh – Agent of Change

Agent of Change in The News . . .

2007-08-02T14:29:00.000-04:00

The local newspaper in my area was kind enough to share some of my story in this weeks edition . . . When asked if I thought the picture of me holding up my old pants was "corny", my response was "YES, very corny" . . . But it was the cover story, so I guess I can live with a little "corny".

Just click on the cover image for the full story.

Josh - Agent of Change

What is a Calorie?

2007-07-29T19:56:00.000-04:00

A simple question, what is a calorie, could get you several different answers.

A scientist may answer; a calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius. A nutritionist might say; calories in a food are a measure of how much potential energy that food possesses. A Person on a diet may say; it is the determining factor of whether you lose or gain weight.

Two different clients could ask the same question, but my answer may vary as to the goal of the question or circumstances’ under which it was asked. As you read my answers to Josh’s questions keep in mind that I am answering them with regards to Josh, but will try to elaborate where necessary for the benefit of the readers of the blog.

Question #1 - Now that I am drinking so much more water, how can I be thirsty all of the time? Perhaps it is because I have gotten used to drinking this much water?

“Perhaps”, is a good answer, as good as it might get. There isn’t a lot of documented research out there on water, how much, when, types. Information that you do find is sometimes contradictory. In fact the old adage of drinking 8 - eight ounce glasses of water per day has no scientific research to back it up. The current thinking on how much a person should drink leans towards drinking half your body weight in ounces.(A 200lb. person would require 100oz.)

One possible explanation, my opinion, is that your thirst may be due to a lack of electrolytes. Try exchanging some of your water intake with a sport drink and see if this helps.

Question #2 - Mark, how did you determine the appropriate caloric/protein goals for my new program? And, how will we determine if that amount is working well (i.e. gaining muscle weight).

Using body weight and body fat percentage measurements in addition for your desire to gain muscle your calorie and protein requirements were set in accordance to basic nutritional guidelines. Periodic measurements, based against the base line measurements, will determine the effectiveness of your nutrition and training program. After these measurements are taken we will analyze together and determine the need for refinements to your program. These measurements will be taken every 3-4 weeks.

Question #3 - Although running and cycling are clearly different exercises, why does it seem much harder to get my heart rate in the "high" range on the bike as opposed to the treadmill, even with increased resistance?

Different exercise modes require different muscle groups to perform the exercise. The coordination of those muscle groups, the exercisers expertise at that particular exercise and the current fitness level of the participant all play an important factor in the range of heart rate zones that will be experienced.

With the two modes of exercise that you mentioned, cycling and running, there is a big difference in how the exercise is performed. Running requires a coordinated effort of all muscles. Although the legs and hips are doing the majority of the work, the arms and torso are also involved to maintain stability and forward momentum. Cycling requires most of its energy output from the legs and hips only. The torso and arms are also required for this exercise but not to the same extent as running, thus the difference in HR zones.

With that said, any mode of exercise can be used to get the required level of exertion that you are trying to attain. The use of a heart rate monitor is the key. With a heart rate monitor you can closely match your heart rate to the amount of intensity being applied. Once you know the correct HR zones to achieve a desired effect you can then adjust your intensity to match the zone you are trying to maintain.

Mark 7

Failure . . . My New Mantra

2007-07-27T15:36:00.000-04:00

Could that be right?

With regards to my new training regimen it is. It was a comment from Mark (my trainer). Actually, his exact words were as follows as he described my new weight training routine:

"With good form and control your goal is to fail with every set, with one exception the first set-make sure you are warmed up.You mantra - FAILURE IS KING!!!!"

Today I "failed". Although conceptually, I did know what that meant, I had never truly experienced it, I don't think. That changed this morning, no question about it. While in my routine, being sure to follow my instructions (number of reps, increases in weight and so on), I hit a wall. It's quite a feeling. One minute you are going along just fine, or at least making it through your reps with decent form, then BOOM . . . can't move that bar even another half of a rep. . .

As I have mentioned, Mark will become a contributor to the Agent of Change Blog. He and I will be discussing "training/nutrition" topics to address from his professional perspective, as well as answer my own questions/concerns publicly as I progress with my training. As mentioned, he has "shook" up my routine quite a bit. But, I am listening carefully and learning a lot.

So, here are 3 questions which I will provide my perspective on, and Mark can respond from his professional point of view.

1. Mark has me drinking at least a gallon of water each day (he calls this properly hydrating). I do know that there are many great benefits including how it relates to metabolism, muscle, etc. There is the obvious downside . . . every time you have to "go", it's an emergency! I can accomplish the gallon daily, usually even another 32-oz, but here is my question . . .

Now that I am drinking so much more water, how can I be thirsty all of the time? Perhaps it is because I have gotten used to drinking this much water?

2. Mark has taken my daily calorie intake up about 1,000 calories and my daily protein intake up about 100-120 grams. I understand that with my new goals and training routine, the goal is to build more muscle. I also understand the importance of muscle development and the role protein plays in that process. I also am eating 5-7 balanced meals a day, as opposed to 3 as I did previously. The question . . .

Mark, how did you determine the appropriate caloric/protein goals for my new program? And, how will we determine if that amount is working well (i.e. gaining muscle weight).

Note: Mark and I did many measurements, photographs, Heart Rate calculations, etc prior to beginning this program.

3. We are working on increasing my aerobic base so I can accomplish more "endurance" or long distance cycling. Because of this, Mark has me doing interval training 4-days a week for 10-minutes. The goal, get into specific heart rate ranges (going back and forth between a low and high point). I am able to get my heart rate higher much more quickly on a treadmill while running than on a stationary bike. The question . . .

Although running and cycling are clearly different exercises, why does it seem much harder to get my heart rate in the "high" range on the bike as opposed to the treadmill, even with increased resistance?

We should have Mark's responses posted in the next few days.

Enjoy the weekend.

Josh - Agent of Change

Allow me to introduce Mark Severn . . . My trainer moving forward

2007-07-24T10:21:00.000-04:00

My name is Mark Severn, a professional Personal Trainer in Southern California. I describe my occupation a little differently than most trainers. I am an educator in the business of life; personal training is the medium with which I educate.

My passion in life is helping others realize their fitness and health goals through education. My favorite clients are eager beginners and those that are passionate about fitness themselves but need a little guidance to get through all of the hype and mis-information in the health and fitness industry.

After reading Josh Neimark’s story, and trading some comments on each others blogs, I found myself reaching out to Josh, via e-mail, to help him with his fitness and exercise questions. After discussing various topics, we decided to take it one step further and create a private blog. I would become his Personal Trainer and he the client. In this industry, to be truly effective, a hands on approach is necessary. With Josh’s passion to change his life and my self proclaimed educator status, I felt that we could get the job done, sans hands.

About Me Today:

I currently run a training business called “Trainer to You“, www.trainertoyou.com, providing at home training services with two other trainers. My experience spans more than 25 years in the fitness industry, personally and professionally. In this business some documentation of competency is required, and rightfully so.

Some certifications:

I continually take new certifications (“certs” as they are known in the business) every year to further my education and learn new things. But the basics that most people are interested in are,

Personal Trainer - American Council on Exercise, ACE
Lifestyle and Weight Management Consultant - ACE
Nutritional and Supplement Specialist - APEX
Spin Instructor - Madd Dogg Athletics

And a recent recognition just bestowed upon me, “Best Male Trainer” - 2007 - Inland Valley. Inland Valley is a community of towns that is comprised of 300,000 people where I live and work.

The Beginning:

I began working out at the age of fifteen to deal with my asthma, it was the only thing I could do, endurance sports were definitely out of the picture. I was hooked from day one. I read everything I could get my hands on, exercise, nutrition and motivation. Success came early for me. At the age of 16 I became the United Kingdom power lifting champion in the 148 lb. weight class, beating others who were fifteen years my senior.

Bodybuilding became my way of life in the 1980s. Destined to become the next Arnold Schwarzenegger, I worked out twice a day, ate like a horse and lived the lifestyle. That lifestyle did not pay the bills unfortunately, Personal Training was yet to be the industry that it is today, and I eventually found myself in the corporate world. I succeeded their also, but at a great cost.

Over the years life seemed to get in the way of my fitness goals. I started to chase the almighty dollar. I did all the wrong things that people do to deal with stress. Poor and compulsive eating, abuse of alcohol and lack of exercise brought me to almost 270 pounds. My blood pressure and cholesterol levels were off the charts. I began experiencing anxiety and panic attacks. A Doctor told me that if I continued with my current lifestyle I would be dead in 10 years. I was physically, mentally and emotionally bankrupt. I was 32.

My lifestyle, through a series of events, was about to slap me in the face. A slap, although painful, I believe will be the defining moment in my life. Everything that I knew was stripped from me and I was left bare and back at square one. It was either give up or come out fighting. I decided to fight, my weapon of choice, exercise. I decided to dedicate the rest of my life to improving myself and helping others do the same. Thus ten years ago I changed career directions and became a professional Personal Trainer. Not part time, not til something better came along, but for good. It is who I am.

I am now 43 and living life again. I have an opportunity every day to make an impact in some bodies’ life. To be the success that I am today would not have happened without going through the trials that I exposed myself too. Trials, that my clients battle everyday. I can honestly say, been there – done that.

My wish, through Josh’s blog, is to impact your life also.

Perhaps it is more mental . . .

2007-07-20T10:14:00.000-04:00

Throughout my transformation, I often focused on "pushing" a little bit harder everyday. Of course, there was a "mental" aspect to each new challenge, but none like I am experiencing these days.

Since I began working with a personal trainer in the last couple of weeks, my "goals" have been completely redefined. Not to mention, my routine turned upside down. I became very used to the same things and continued to try to go a bit further with each element over the past year. Ride a bit farther, a bit faster . . . lift a few more pounds, do just a few more reps, maybe one more set.

My new approach is much more scientific. Mark (my trainer who you will be learning more about) began by gaining a clear understanding of the current picture. I mean that literally and figuratively. Being that we are a few thousand miles apart, we are communicating primarily through a "private" blog. Within this blog, I post pictures, measurements, daily nutrition intake/results, workout information as well as questions and comments (we also speak by phone periodically on specifics).

When Mark agreed to begin training me, one of the first things he said was "this training is going to be far more challenging mentally". Although I was in no place to disagree, a week into my new program, I certainly have a deeper understanding of that comment.

Let me sum up the current situation (if you don't already know the previous situation - go back to my archives and read the early posts). In 10-months, I went from needing to lose a significant amount of weight, to needing to gain. From Mark's perspective (one which I trust) as well as my physician, I am too lean for my height . . . 166 pounds at just under 6 feet tall. After Mark's initial evaluations, the determination was made that I needed to add more muscle mass for my height/build.

So, how do we do that?

Increase my daily caloric intake very specifically (with a focus on 5-7 small balanced meals a day), totally revamp my exercise routine, and focus on understanding that taking a rest, is actually part of my workout. All of this by the way, is very different from the approach I had self-prescribed. I ate a fixed range of calories a day (generally 3 meals), worked out in some way every single day (so no rest) and by the way, I rarely hydrated myself properly.

I of course will be detailing much more of my current regimen (with Mark's input/contribution to the Blog), but here is the biggest challenge currently. I need to "change" once again. I had become comfortable with my successes and continued steady progression. Now, I am struggling with the concept of "gaining" weight, even though I know I need to. I am absolutely struggling with drinking as much water as I am supposed to, but I must say I feel better. Hard to eat 5-7 meals a day with specific caloric/protein goals (but I'm always feeling full - partially from the water). And finally, the rest days (which there are two of per week), are freaking me out a bit, although I must focus on the fact that those are the times my body is repairing itself and rebuilding.

So back to the "change" concept. I did it before and I will do it again. But, Mark was right, this time the change is very "mental". I must change the way I think about training and nutrition. My goal isn't to lose weight now, but to continue the path towards health and well being. For me, that actually now means adding a bit of weight, maintaining certain health benefits I have found (body fat%, lowered cholesterol, etc) and pushing forward to bigger challenges along the way. Stay tuned . . .

Josh Neimark - Agent of Change

The "right" example

2007-07-15T13:34:00.000-04:00

Most of you have probably heard the saying, "parents are the first teachers". I had heard it, yet never really thought about it much. I just routinely tried to be a good parent, teach my son about the importance of this or that, put him in a good pre-school, and try to give explanations for his continual list of questions.

But, I think as a parent, I always wonder if I am doing everything I can, and more importantly if what I am doing is "right". In the past couple of weeks, something very interesting has happened in our house . . . My 4-year old son has decided he wants to exercise with me! He has been getting up earlier in the morning and coming downstairs to see me while I am warming up (prior to leaving for the gym). In the past, he would ask for his milk and either head back up to see Mom, or ask me to put something on TV for him to watch.

However, he then started coming downstairs and asking me if he could exercise too. Well, I was of course pleased, but a 4-year old exercising, I wasn't even sure he should be . . . let alone what he could actually do with me. While out shopping last weekend, I saw an outfit on sale in his size (mesh tank top & shorts). I purchased it, brought it home and told him that now he had some exercise clothes too.

To my surprise, the early morning meetings upon his arrival downstairs have now changed. He has been arriving dressed in his "exercise" outfit and ready to workout.

Now, the importance of this story is obviously not a real exercise regimen for a 4-year old, but the fact that my behavior has had a real impact on what he thinks is the "right" thing to be doing. It makes me proud. With regards to this particular learning experience/mindset, I need no confirmation that it is indeed "right".

Only problem now . . . he told me he needs new exercise shoes, exercise socks and maybe another outfit in case his is dirty. Of course, he refuses to wear his exercise clothes out of the house.

When I asked him why he needed the shoes and socks (being as he already has plenty of both), his response . . . "because you do Daddy".

Just one more benefit to leading a healthy lifestyle:)

Josh - Agent of Change

When to ask for help?

2007-07-13T15:47:00.000-04:00

I received an email last week from a visitor regarding what they referred to as “next steps”. They, like I, have made some drastic changes in their lifestyle and are struggling with what to do next? That’s a great question, and one I never thought I would face (at least as far as a fitness and nutrition program). In one of my recent posts, I talked about myself being far from perfect and needing to make many additional changes to achieve well being and more importantly “balance” in life.

I have come a long way, and quite frankly, have struggled with the same question as the visitor I mentioned. Yes, I have lost weight, become healthier, lowered my cholesterol, and, let’s not forget I am no longer plagued with the still unidentified illness I suffered from for over 3-years. But, what’s next?

Although I have come this far on my own (and from a whole lot of research, reading and trial and error), the time has come to ask for help. Yes, you heard right, I am asking for help. I may still never pull over for directions, but the challenges that now lie ahead are way beyond my education/experience level. I need a professional.

Well, guess what . . . I found one.

Soon after launching this blog, I began a dialogue with a personal trainer who had visited. We traded a few messages and posts and checked back with each other periodically. After some recent conversations, we have decided to work together. However, what’s interesting about this undertaking is that my “training” will take place completely in cyberspace! So, there are two challenges at hand . . . one -can I continue to succeed and achieve more substantial fitness goals, and second - can a seasoned veteran from the training and nutrition world effectively train someone exclusively online?

It should certainly be interesting . . .

However, with the technology available today, from blogs, to video messaging, to online measurement tools, there is a lot on our side.

More formal introductions will be made in the coming days. In addition, he will become a routine contributor of content to the Agent of Change Blog. We will be discussing training and nutrition topics and getting expert insight.

A quote from a recent communication with my new trainer:

“You have done all the hard work, now it's time for the spit and polish. As you will find this will be harder than your previous year of work. Prior to today you have battled the scale, saw results, felt better and become more motivated. Now all of your progress will be minute in comparison and thus the mental challenges tougher. Progress now will be measured in millimeters and seconds, but you will see progress".

I guess we will all see how I handle these “tougher” challenges . . .

Enjoy the weekend.

Josh Neimark – Agent of Change

When you don't have time for a psychologist . . .

2007-07-09T15:13:00.000-04:00

This past weekend was a tough one. It came time to say goodbye to one of the best friends I will likely ever have . . . my 11-year-old chocolate Labrador, Cloudy. A couple of years ago, we had lost our other lab (yellow) to a 2-year battle with cancer. My wife and I vowed to never put another animal through that again. However, this time fighting wasn't an option, we found out she was sick and had a few days left, maybe.

In just a couple of days, it was clear that Cloudy was ready to go. The family said goodbye and I took her to the emergency vet. As I held her in my arms, her eyes stared straight into my own. It was as if she was telling me "thank you for being my friend, I will miss you". . . then she was gone.

Arriving back home only increased the stress and intensity. My 4-year old continued to ask for his dog back, over and over. My wife and I tried to comfort each other, but I just wanted to go - looking at my son; his sadness and confusion was ripping my heart apart. Fortunately, they had plans at a park, so I headed out to the gym.

As I walked in, I tried to reflect on what had just occurred and what to do next. I felt hollow, alone, angry, sad; and I'm sure a few other emotions I couldn't correctly identify at the time. I wasn't even sure where to begin with my workout, but I began my routine just like usual. As I went through the motions, I began to see things differently. I thought through what had just happened and how I was going to deal with it.

Although I was going through "waves" of sadness, I forced myself to think about all of it throughout my whole workout. It wasn't until I sat down in my car, that I realized somehow I felt clearer. I seemed to have a better understanding of how to deal with the situation, what I would say to my son when he got home . . . and how we would go on without her tomorrow.

It was Cloudy's time to go, she knew that and was ready. It was us (the brilliant humans) that didn't want it. We were extremely fortunate that she didn't suffer for any great length of time and my son was learning one of life's hardest lessons at a very young age . . .

Most days when I finish working out, I head into the office. For many months, I have been quite aware of the benefits those workouts have had in my "work day". My energy level is better, I deal with stress differently and I am far more focused.

I was lost when I walked into the gym yesterday, and I was completely focused when I left. Did I feel better emotionally? Maybe in some ways I did, but primarily in now knowing how to move forward. I have written about the necessity of finding balance and mental well being as part of a healthy lifestyle. Yesterday is a great example of the physical and emotional components aligning themselves. The physical helping the mental . . . who needs doctors:)

Josh Neimark - Agent of Change

Perfect . . . Far from it

2007-07-05T09:33:00.000-04:00

Perfection is something I don’t think anyone is likely to achieve. In fact, if you did, then where would there be to go? There are those who have read or heard my story and feel as if “I have arrived”, I have achieved all I can, no need to do more . . .

Well, let me be the first to tell you, I am far from perfect. Yes, I have accomplished and exceeded many goals, but I am far from perfection. I eat a very balanced and healthy diet, my cholesterol is finally in line, I have lost weight, overcome the bizarre medical condition I was plagued with . . . but there is plenty of room for improvement.

I also drink way too much coffee, I don’t drink nearly enough water and rarely, if ever, take much needed rest time for me. I struggle with the theory (which is absolutely valid) of eating smaller amounts and more often, I almost never “cheat” and I don’t exactly know how to proceed towards my new goals.

So, what is the point of this post?

The point is we need to find balance. Balance is not only essential with regards to physical training or diet, but in life. It is very easy to think you are balanced when you are winning a battle such as weight loss and improved health, but what do we neglect in that quest? Perhaps it is the time you would spend with family, the time you might relax and read a book, or the time you could be doing more for others.

Although my current goals are being redefined (soon to be shared), finding this much needed balance is at the top of my list. Specific to weight loss and my past experiences, lack of balance is a big component of why my lifestyle and behavior “relapsed” when I had achieved goals in the past. It was just too hard to keep maintaining, lack of balance.

Over the last year, so much of what I do everyday has truly become habit. This is good. That will make continuing much of my behavioral pattern much easier. Now, I need to figure out how to be more efficient, more effective and balance that with other aspects of a healthy lifestyle. Physical health is only part of “well being”. Just like everything else in our universe, balance is the key. Our carbon emissions are way out of balance, so our planet is suffering. Cultural tension around the globe is out of balance, we have increasing amounts of conflict. Workaholics don’t spend enough time with their families and end up in dysfunctional relationships.

Balance is the key. I strive to achieve it.

I am going to drink more water, drink less coffee and try to rest more. But, I am also going to spend more time focusing on my kids, my wife, taking time to reflect . . . and find balanced health and well being. My improved health is a definite start, but the journey is far from over.

Josh Neimark – Agent of Change

Agent or perhaps Agent(s)

2007-07-02T16:42:00.000-04:00

I have come a long way in the past twelve months. But, even with my recent success, I find myself “wanting” more now . . .

Thinking back to the beginning of my illness, I remember when the “want”, was to simply not be sick anymore. However, I also remember each time I found success or hit some self-defined goal, I “wanted” more then too. When I started to lose weight - I wanted to lose more, when I dropped to a size 36 pant – I needed to get to a 34, or when I realized I was actually feeling better and more focused – that I had to have more of!

I continue to “want”. But, what I want now is to elicit change in others. And, I am not specifically talking about weight loss either. What I am saying here, is that I know others can also be “Agents of Change”. Although, that concept is a recent theme within this Blog, I can honestly say that throughout most of my adult life, my concerns have been focused on me and my world. Obviously, I like most other human beings have been concerned with possible pandemics, war, politics, health insurance/benefits, global warming, etc. . . but mostly concerned with how any of those issues would impact me or my family.

Now, finally . . . I can say honestly, that those concerns are not only for me and my world, but for you and yours. And, let’s not forget that we share that world, so taking care of it collectively is on the top of my list.

I recently met with one of the parents from my son’s school. She has been following this Blog pretty closely and begun to consider how to apply what she has read to lose weight and get healthier. During our discussion, I explained the basics of my approach, do’s and don’ts, as well as some ways that I found encouragement along my journey (as discussed in my last post).

Now, I am not a trainer, no background in helping others in that capacity, so perhaps I could pass along some advice and try to keep her motivated. As we were leaving the coffee shop, she looked at me and said something to the effect of “I want to be an Agent too”. I got in my car and thought, “did I hear that right”.

Perhaps my Agent of Change theme needs to be modified. It seems to be currently along the lines of my old thinking (me and my world).

To Listen or Not . . .

2007-06-29T16:10:00.000-04:00

I have heard it all . . .

From the beginning of my quest for better health through present day, I have heard many positive things regarding my weight loss . . . and many negative things as well. I recall people saying "you don't look like you need to lose much weight" and a doctor telling me I was "obese" if you believe in the BMI charts (Body Mass Index) in the same week.

I remember a distinct conversation where an individual told me that I was "really over doing it" and then telling me what low-carb strategy would be better for me.

If you are trying to make a change, first and foremost, listen to yourself. If I had listened to all of the people who gave me their "advice", I would either have given up long ago, or I would have been bouncing around from program to program. Please don't misunderstand and think that I am telling you to dismiss everything you hear either. Much of my success can be directly attributed to experts (such as what I learned years ago from the Body For Life Book) as well as the positive encouragement I received from family, friends and colleagues.

A couple of months ago, I returned to my primary care physician for a check up. Although he was very impressed with my "change", he looked at me ( I swear this is true), and told me he wanted me to gain 10-12 pounds! I stood up from the lovely tissue covered exam table, walked over to the BMI chart and pointed at my previous classification. I said "doc, I was over here, you told me to get over here (now pointing at the pretty orange colored section I fell into) . . . I am now over here and you want me to gain weight". He said, "yes". Walking out of the office, I thought to myself, I did what he told me to do, did I do it in excess? Although, he is the best physician I have ever had, and I do trust him very much, I figured that he must have thought I couldn't or wouldn't do it. (Doc-since I know you will be reading this at some point, I really do trust and value your opinion-you're great:)

Yesterday, I returned to see him, but this time not for a typical appointment. There is a local paper that is writing a story about my transformation and wanted to speak to my doc, so I had to sign papers allowing him to speak about me (HIPPA laws). I am now another 10-12 pounds lighter from the visit I just described (and yes, he still wants me to gain a few pounds), but yesterday our conversation was much more about my training and need for specific types of nutrition.

While telling him the story of my Blog, as well as my new "quest in planning", I elaborated on all of the people and products which I believe have helped me achieve success . . . His comment "Josh, don't kid yourself, you did this all on your own".

Ahhh, now that I'll listen to.

Seriously, driving back home, I thought that through. First, I feel there is a big difference in "listening" and "hearing", pick your flavor. But, regardless of what others tell you, you are going to be telling yourself a lot more and at greater frequency . . . I'll give you some examples:

When I now see people I haven't seen in some time, I get comments like, "Wow, you look amazing", "You are anorexic", "You have to tell me how you did it", "You can't be eating properly", "Your tiny" (that one isn't so flattering), "You need to take a break", "You should be training other people", and on and on.

You see, still positive, and negative.

Now, let me give you some examples of things I hear myself telling saying:

I walked into my bank and the teller notices I am far more fit, at the gym I notice some people "checking" me out (which I'm not sure has ever happened before), I bought size 30 pants, I wake up and can walk to the bathroom without hearing my ankles and knees popping, I can carry my son on my shoulders for long periods of time, I can cycle without terrible effort for 20 plus miles and be contemplative at the same time, I don't get out of breath walking up two flights of stairs, I drive by fast food chains and have no interest whatsoever in stopping by . . . get the picture?

Those examples cannot be matched by anything anyone else could tell me.

Whatever you "hear" . . . positive, negative, indifferent . . . make sure you are listening to yourself. Accept the positive, dismiss the negative and listen to your own voice if you want to hear from an "insider". . .

On a side note: Special thanks to a fellow blogger (Isadora who operates a blog highlighting encouraging success stories) who posted about my accomplishments:

(http://weight-loss-story.blogspot.com/)

Josh - Agent of Change

Where Do You Start?

2007-06-27T10:16:00.001-04:00

Today a post about where to begin . . .

So many of the responses I have received in the past few weeks are requesting the "details" of my self-transformation. Although I have made posts specific to nutrition and exercise, many inquiries want to know where to begin? So, let's start there and we will build upon it.

First - Make a decision.

As I have written before, it is human nature to have what you want through justification. Whether that is the justification for the super sized meal at the drive up window, the extra slice of cake at the dinner party or refilling the popcorn bucket at the theatre. You must decide that you want to begin on the path to a healthier lifestyle and then self-justify it. It is far from easy, but WILL get easier each time you do it. Just like a recovering addict, that first lapse is difficult, but once they have done it, the next and next and next get easier. From here on out, no more lapses backwards, but leaps forward.

Second - What are you going after?

You've made the choice, now let's go after the prize. Define it, write it down, recite it each morning . . . whatever works for you. Perhaps it is specific to weight, maybe it's becoming leaner and more defined, in my case it was the desire to become healthy instead of treading quickly towards deaths doorstep. However, transformation is not simply about hitting the "goal". That is part of it, but on the way, you should find yourself setting new and more challenging obstacles for yourself. I never intended to be writing a blog for instance. I intended to prove the doctors wrong and change my health through logic and desire. But . . . then I did get healthy, I did lose weight and I did "transform". Now, I don't want to stop. Today, writing this blog has been added to my list. I can recall when I stepped it up a notch from riding my bike 15-minutes a day to 30, then 40, then an hour.

Third - Be reasonable.

Forget the infomercial promising dramatic results in 6-weeks. Even when people see those results, assume they are on the "extreme" end of the possibility spectrum. Be reasonable in a way that will allow you to continue to build upon it. For example, if you would like to lose 100 pounds, probably not the best idea to roll out a 4-month plan to do that. If your goals are of that magnitude, perhaps set "mini" goals or checkpoints as part of a larger plan. My first few months on my "self-prescribed" plan, I tried diligently to do cardio (cycling) 3-days a week and weight/resistance training (Bowflex at that time) 2-days a week. I did not begin with the goal of losing 80-pounds, but with the goal of eating healthier and exercising to try and heal myself. Now . . . today, I guess I am far more extreme in the eyes of the average person, but what I do now, has been based upon continually upping the ante for myself.

Fourth - Sticktoitiveness!

Stick with the plan. If you stray, don't stray far, and then back to business. Let's talk about nutrition for a moment. Don't be extreme, be balanced. Choose your nutrition wisely. I was consuming far too many calories, so I began with a healthful/nutritious balance, while figuring out how to actually eat lots while maintaining the calorie intake I was shooting for. Although I was shooting for the 2,000 calorie mark daily, you should go online (there are a host of great calculators on-line to determine this), or you certainly may want to check with your physician (probably the best idea). Cheating, do it if you have to, but then behave yourself. If you have that unreal craving for a chocolate bar, just try one square instead of the whole thing. amazingly, since I have become healthier, my cravings have followed suit . . . I now find myself wanting a bowl of fresh fruit instead; well, most times. Nobody's perfect.

I will continue to provide more details in upcoming posts, but to recap. Let's make a decision to change, set a goal (or multiple goals), justify it to yourself, be reasonable and stick to the plan.

So, where am I with my goals?

I know I keep eluding to some big plan I am developing as well as that it will include a lot of cycling. Well, here are more details . . .

I feel great! Through the process of becoming physically healthier, I have become mentally healthier. I have started to use the term "Agent of Change" (someone who intentionally or un-intentionally causes behavioral, social or cultural change). I have done that for myself on a physical level, now I am going to try to that on a cultural and social level. Why? Because, I can see much more clearly. When I was "tangled" in my own web of bad health and bad behavior, I rarely, if ever was able to see that I as an individual was part of the "whole". I have written about educating my young son about the whole, and the importance of being connected to it. I'm healthier and thinner, great. What good is being healthy, if the world around you continues to become a less healthy place?

More soon . . .

Josh Neimark- Agent of Change