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THE QATSPY® The Quapaw Avid Tailgate Sports & Performance Reporter
By: Charles W. Boatright, President of THE QATSPY®
How to Make Your Health & Fitness a Sport– We all know the Importance of Competition in the process of Improving Products that we Purchase. The Biggest Competition that we can have is with Ourselves by creating a Sport of Health & Fitness.
The Top Two New Year’s Resolutions
The top two New Year’s Resolutions that we make each year in the coming weeks are ONE- to Lose Weight, and TWO- to Get into Better Shape! These are easier said than achieved as many of you might have discovered by the middle part of February, about six weeks into your efforts. Unless you have the proper process and technique to achieve these two Resolutions. I have found both a process and technique to drop weight and get into better shape at any age.
We all have intentions the last week of the year after we celebrate the Holidays, from Thanksgiving to Christmas, after we see ourselves in the mirror, to lose weight and get into better shape. But you can turn those good intentions into incredible results just by creating a competition sport to achieve better health and fitness. Competition improves any process and the importance of your health and fitness is no different.
I call this Competition THE PREMIER Process
PREMIER means the best or first and foremost. There is a Latin term that means to improve or get better called Meliora. How competition is used to improve the process and results of your health and fitness. This is how you create competition with yourself to lose weight and get into better shape even during the toughest competition period of all, during the Holidays. I proved that it can be done back during the month of December of 2014. Look at my actual Waistline Chart below, between 01Dec2014 to 31Dec2014, where I lost 4.75- inches in my waistline:
The PREMIER Competition
PREMIER means Purpose, Reason, Execution, Metric, Incentive, Expectations , Results
The PURPOSE & REASON
Purpose & Reason Case No. 1– If you ever been shopping and saw those great looking clothes that models are wearing that you like and purchased. Then to only get home with those great looking clothes to put them on to only discover that they don’t look the same as they did on those models.
Purpose & Reason Case No. 2– If you ever have your photograph taken with family members and/or friends, especially during the Holidays, to find out you’re not comfortable with how you appear in those photographs, your not alone. Believe me, a mirror doesn’t render near the results that a photograph does. The camera lens is the ultimate critique of your health and fitness. I found that out the hard way.
If you experienced these two situations before you now have your purpose and reason to drop weight and get into better shape. These are what cause people to make those two top New Year’s Day Resolutions after Christmas. But just don’t stop with just a purpose and reason.
The Execution
Before you can start a diet and fitness program consider this important ONE important fact first- 80% of your ability to drop weight will be your diet and not just your fitness workout alone, coming in at only 20%. Don’t make the mistake that you are going to sweat off your weight in a gym. Your fitness is still important, but your diet is the most efficient means on dropping your weight. Use your fitness to get into shape and tone up your muscles.
Here the issue with just focusing on fitness- I typically burn 480 – 500 calories during my 40- minute Commando Boot Camp Workout, shown in the video below THAT IS FREE to view. I’m 66 years old in this video shot in my gym last month, in November.
Here’s the Reason- If I went out after my workout and had a Big Mac (563 cal) with Fries (365 cal), I just consumed 928 calories.
The Secret to Dieting, not all calories are processed by the body the same way. Some calories are burned as an excellent source of energy THAT YOU WANT, while other calories are stored as fat THAT YOU DON’T WANT.
There is a CODE that you can use to break down the Standard Nutrition Label, below. I use a Metabolic Rate (MR) Score to determine food that I can eat that my body can then process as an energy source instead of storer as a fat.
The MR score at or below a 3.25 are foods that are high in Protein, Fiber, and Omega-3 Fats that will turn your body into a calorie-burning juggernaut that drops your body weight but also drops the age of your skin due to the high protein and fiber content. This is how you can have a Body and Skin that time forgot. Below, we did a photoshoot for our Safari Cockpit collection and Gear shot in our hangar this August. I’m 66- years old modeling with one of our models, heather, in her early 20’s.
I dropped down from having a waistline of 37.75- inches that I measured on November 28th, 2014 down to a waistline of 33.00- inches by December 31th, 2014, in just 4- weeks. By February 13th, 2015, within 10- weeks of starting my diet, I dropped down to 31.75- inches. That is equivalent to dropping 35- pounds in 10- weeks.
What is significant about February 13th is this; this is when most people usually give up on their two top New Year’s Resolutions to drop weight and get into better shape. The main reason for giving up is the lack of seeing results even with following a diet and fitness program!
The MELIORA Diet, Health & Fitness Program gave me the ability to compete with my weight to drop over 9- inches within 10- months, that equates to dropping 52- pounds total by September 05th, 2015, refer to my Waistline Chart above. I also dropped 2- decades off the age of my skin, something that I wasn’t expecting to do.
The Metrics
If you can’t measure it, you can’t achieve it, IT in this case is being able to successfully drop your weight and getting into better shape. I used a simple tailor’s cloth tape to measure my waistline on November 28th, 2014, before I started The MELIORA DIET Program. What is great about a simple cloth tape is that it is inexpensive and accurate. I like measuring as a posed to weighing, because if you are working out with weights you’re adding muscle mass that weighs 15% heavier than fat. I still take measurements now nine (9) years later every Monday morning when I roll out of bed.
Determining Your Healthy Waistline
So what is a healthy waistline? Take your height in inches and divide by 2 to determine your healthy waistline for you and BMI. So in my case since I’m 66- inches tall, my healthy waistline is 66/2= 33- inches. But since I’m modeling our Safari Cockpit Collection, I divide by 2.2, or 66/2.2= 30- inches waistline.
Benefits of Using Metrics
Here is the advantage of using metrics, don’t be surprised if you surpass your goal. I dropped down to 28.50- inch waistline where I’m at now, nine (9) years later in December of 2023. After our photoshoot we did in August 12th, 2023, I did an AB Challenge at age 66, below.
The Incentive
The waistline chart and how those clothes start to look on you will incentivize you to keep following the MELIORA DIET, not to only drop weight, but to keep in shape. The failure with most New Year’s Resolutions is the lack of seeing results in 6-weeks. If you see results in like two weeks you will no doubt give up on your diet and fitness program. DON’T GIVE UP JUST YET, I HAVE A DIET THAT WILL WORK FOR YOU IN WEEKS INSTEAD OF MONTHS!
The MELIORA DIET and my Commando Boot camp Fitness Program allowed me to model even at age 66 in the hangar on August 12th, 2023 with a models that are in her early 20’s.
The Expectations
How to develop a weekly incremental expectations plan over a six month period instead of a long-term expectation. This will provide you with incentives to continue improving your health and fitness for the long run. I used my metrics to help me to establish my realistic expectations over 24- week period. Modestly you can expect to drop about half-of-a-inch (1/2- inch) every weeks on The MELIORA DIET.
You want to take your overall healthy waistline and subtract it from your current waist size then divide the difference by 24 to give you a weekly checkpoint over the next 6- months (4 weeks x 6 months = 24 weeks). So you are taking measurements once a week, preferably in the morning.
Example: My waist size on 28Nov2014 was 37.75 – (66/2.2) = 7.75
My week increments was 7.75/24= 0.31 or rounded up to a half inch increment every week.
So my Expectations for the first month of December 2014 was:
05Dec2014 = 37.25
12Dec2014= 36.75
19Dec2014= 36.25
26Dec2014= 35.75
02Jan2015= 35.25
My actual results was a waistline of 32.87- inches after the first month compared to my expectations of 35.25- inches. I exceeded my expectation by 2.38- inches. You will experience at first rapid weight lost at first for a few weeks then you will experience a gradual weight lost after six- weeks, refer to my Waistline Chart above.
THE MELIORA DIET, HEATH & FITNESS Program E-BOOK that is on SALE until January 01st, 2024
Other Great Gift Ideas from Our Safari Cockpit Collection & Gear Outfitter
The MELIORA DIET-Health & Fitness Program allowed me to exceed my expectations as shown in my actual Waistline Chart above. My long-term expectation was to drop down to a 30- inch waist by July 04th, 2015 when I was going to start modeling. By July 04th, 2015, my actual waistline was 30.125- inches. Then I hit my second stage where I dropped down to a waistline of 28.50- inches where I am at now, by September 05th, 2015.
THE GREAT NEWS: You can expect to drop your weight and waist size in weeks instead of months on The MELIORA Diet, Health, and Fitness Program as evidenced by my results.
The Results–
My results of following The MELIORA Diet, Health, and Fitness Program was that I hit my target by July 12th, 2015.
Something else that I dropped
But after 6- months, I noticed that I was dropping something else that was totally unexpected, being on the MELIORA Diet that is high in Protein, Fiber, and Omega-3 fats. Combined with my Commando Boot camp Fitness has allowed me to drop about two (2) decades off the age of my skin, that any model over the age of 40 would love to do.
HOW I Dropped Years off my Skin
Lifting weights allows your muscles to release a natural growth hormone that your body can process into collagen to improve the health and age of your skin and joints. My Commando Boot Camp Video above provides a 10- minute summary of my actual workout program.
The additional Results:
My Annual Physical Numbers
I am able to turn in the following my last annual physical numbers on August 29th, 2023 without being on any prescribed medication of any type or kind:
Blood pressure- 115/61
Blood Glucose- 109 (Non Fasting)
Total Cholesterol- 158
Waistline- 28.50″
Weight- 148 Lbs.
BMI- 18.75
The MELIORA DIET Health & Fitness Program also improves your cognitive ability, as well.
The MELIORA Diet is Simple based on WHAT you eat (MR at or below 3.25) and WHEN to eat (between 9 a.m. to 6 p.m.). Below is an example of one of my typical lunch meals:
Compound Effect of High Metabolization with a Workout
I usually have granola bar with coffee for breakfast and a light dinner with a salad and Pinto Beans. My main meal is at lunch. Your body metabolizes food at its peak at 2:00 p.m. So you want to get in your heavier meal in before 2:00 p.m. So I schedule my Commando Boot Camp Workout at 3:00 p.m. That way you can get a compound effect of high metabolization with my workout.
Taking Care of Your Skin on the Outside
These make great gift giving ideas that you can purchase from your Walmart Store or order Pinaud Clubman or Classicshaving Soap.