New Year’s Resolution- Inch-by-Inch It’s a Cinch

THE QATSPY® YORKER Performance Sports Training & Apparel Quarters

This article is written to those that made New Year’s Resolutions, DO NOT GIVE UP!

This Article PROVES why you DO NOT want to give up on LOSING WEIGHT & GETTING INTO BETTER SHAPE,

PLEASE READ- THIS IS MY PERSONAL STORY! And if you are following a diet & fitness program that works this well as The DELPHI AD DIET & FITNESS System, STICK WITH IT!

By: Charles W. Boatright

New Year’s Resolution- Inch-by-Inch It’s a Cinch– How to Achieve Your New Year’s Resolution to Lose Weight and Get into Better Shape

   

If your New Year’s Resolution was to Lose Weight and/or to get into better shape, and FEEL and LOOK years younger, then this article is JUST FOR YOU. In the feature photograph, above, I’m 64 years old, soon to be 65. This article will offer you encouragement to NOT TO STOP or to QUIT on your New Year’s Resolution(s). BUT FIRST, YOU just need an incentive and a process to help you achieve your New Year’s Resolution(s) in weeks not in months. And If saving money was your third New Year’s Resolution, this will help you achieve that as well, in health care cost. Again, I’m 64 years old and DO NOT take any type or kind of prescribed medication, not even, for Hypertension, Cholesterol, or for Diabetes.

About the Feature Image

In the featured image above, I’m 64 years old, soon to be 65 this year. This was taken after a photo shoot on November 09th, 2021, where I was modeling THE QATSPY® American Classic Leather Jacket Collection. Seven years prior to this photograph being taken, almost to the day, I was 45 LBS overweight and had a 37.75 inch waistline. I was in no shape to do a photo shoot in November of 2014 like this one, much less for an AB Challenge. The camera crew, that I work with regularly, challenged me to a steak dinner if I would do an AB Challenge. Who would pass up a steak dinner with the trimmings? NOT ME!

 

This article will give you a process and an ability on keeping your New Year’s Resolution with some very simple lifestyle changes with One-Inch at a time. Without these simple lifestyle changes, you will give up on your New Year’s Resolutions to lose weight and get into better shape before the end of February, statistics shows. Let’s DON’T DO THAT! Your health and fitness are too important to just give upon in just two months. You Can Do This!

I’m going to lay out a process that I used to lose 45 LBS in 10- weeks that I started on November 28, 2014 and it didn’t stop there, I lost a total of 52 LBS by September 05, 2015. I actually exceeded my goal to lose down to a 29.50 inch waistline, my goal was 30.75 inches.

You Just Need an Incentive

Here’s why losing weight and getting into better shape are too important to you. You only have to look at the following statistics, below, to know the importance of your health and fitness. Your Fitness is really your best immune system. What is surprising is how little attention these stats are getting, even from medical professionals, especially during a pandemic. The healthcare professions are focused on vaccinations and boosters which are great options. But they aren’t the main option. Your natural immune system is your best bet if you give your body the proper diet and fitness to work to protect you. The human body is certainly amazing piece of machinery in what it’s capable of, taking care of you, if you take care of it!

First look at the top five (5) underlying causes for people being hospitalized from COVID:

• 27% Hypertension
• 18% Diabetes
• 12% Cardiac disease
• 11% Neurological
• 09% Obesity

Another interesting stat- Only 3% of all people with the COVID-19 virus have to be hospitalized.

Here are some more statistics that will emphasize how important it is for you to maintain a healthy DIET, FITNESS & LIFESTYLE. Hypertension ISN’T an old person’s disease or concern any longer:

·         47% of adults over the age of 24 – 59 have hypertension and most aren’t aware of it.

·         67% of people over the age of 60 have hypertension. That’s a 20% jump.

·         43% of adults are consider obese

·         14.2 % of children (1 in 7) are considered obese.

BREAKING NEWS! Here some IMPORTANT information that I just got on Sunday morning on January 16, 2022. This falls within the percentage of people between the ages of 24 to 59 with Hypertension- Death from COVID in this age range are up 45%.

There is little doubt why so many Americans are being affected by various diseases including COVID. The Problem with COVID is that it searches out the weak links in your immunity chain and attacks your health from there. It can even attach itself to fat cells that your body immune system will not even recognize as a foreign intruder. And you don’t have to be overweight to have fat cells. This is why fitness is important to you, just as much as, your diet is to YOU. This is why strength training is essential and critical.

My Personal Battle with Obesity

I’m going to present a brief outline on how I personally won my battle against obesity and getting back into shape when I was in my 30’s. From this, you will see the simple and effective lifestyle changes that I made to get into the best shape of my life, as shown in the feature photograph above, at age 64. This is too important not to share with others in as many of my articles that I can, even articles that I write about sports training or sports apparel that is my business. THIS IS TOO IMPORTANT TO YOU NOT FOR YOU TO READ! This will actually change your life!

Here’s MY 10- Step Health & Fitness Program that You Can Follow in Your Own Home

You don’t need a GYM membership, purchase pre packaged food from a company to have ship to you, or have to hire a professional trainer to achieve your health and fitness. Even though I have been a physical trainer before COVID. You can do this yourself in your own home by following The DELPHI AD DIET & FITNESS System, or one that works for you. A Home GYM isn’t difficult to set up, either, I have a photograph, below, of my GYM with the ALL the exercise equipment shown that I workout with 5- times a week. Pretty Simple Set Up!

1. Perform True Visual Assessment & Identify the Problem–

HERE’S the problem with most Diets:

It is not going to be enough to say I’m overweight and out of shape, You’ll have to identify the root causes. Root Cause Analysis is essential for you to perform to make this work!

I had an interview on November 6th, of 2014 with a sports reporter (Ned Reynolds) at a 96.9 FM ESPN Radio Station in Springfield, MO. This was about my golf book that I wrote on a simple golf swing based on the baseball-Type swing. The photograph, below, was taken after that interview where I was totally shocked at my condition. This photograph set off the alarms in my head that I needed.

My E-Book The ESPY Golf Swing Coach Download:

Also read about my newly Released Download:

The GOLFER’S BRACHS-PALMER Technique, the Wrist Action in the Golf Swing 

2. Incentivize Action–

I was retiring in eight (8)-months after this photograph was taken of me with Ned Reynolds, above, to start a sports training and sports apparel business. I was going to produce golf and fitness training videos as well. It doesn’t take a fitness expert to know something was going to be an issue here. To just step it up a notch, I was also going to model my sports apparel line with young ladies that work with me in their twenties.

Compare the photograph of me in November of 2014, above, at the ESPN Interview with the photograph below of Heather and me at the Kentucky vs. Mississippi State University Football Game in October of 2021.

The reason I was at the game was that Mississippi State University (MSU) Bulldogs Baseball Team was receiving their Championship rings for wining the 2021 College World Series Baseball Game against Vanderbilt. I was reporting on the press conference given by MSU Baseball Coach Chris Lemonis.

It was essential that I had to recognize the condition that I was in before I could make any lifestyle change. But first, I had to incentivize myself to make the change that I needed to do to lose weight and get into better shape. Simply saying I want to lose weight and get into better shape won’t allow you or me to achieve our objective or get US over the finish line.

3. Root Cause Analysis- Find the Root Cause of the Problem

There are usually a series of conditions that cause weight gain and becoming out of shape. Avoid focusing on just your weight, that is only a symptom, not the root cause of the problem. People seem to think being overweight is the cause, but that’s a symptom of other issues. Focus instead on what causes the weight gain and fitness problem; within a premise of one’s diet and fitness. The body does one of two things with food that you consume- (1) The body can store food as fat; NOT WHAT WE WANT, or (2) the body can metabolize food as fuel. WHAT WE DO WANT!

The ROOT CAUSES for Weight Gain

One root cause– When are you eating your meals? The body has a Circadian Rhythm that it works off of like it does for your sleeping patterns, but this pattern is for your eating. You might be out of phase with your Circadian Rhythms for when you have at least two (2) of your meals. Believe it not, this is THE BIG ONE that you must address FIRST and FOREMOST! Eating outside your Circadian Rhythm is one of the biggest issue to address in your lifestyle change. Circadian Rhythms is actually more of a cause for your weight gain than even your fitness is a issue.

 

Second Root Cause– Not being active, or not having the proper activities to keep your body healthy where it can efficiently metabolize your food. Proper exercise is just as essential as a proper diet is to your health and fitness. Get involve with a sport to force you to keep in shape. I realize that I’m not young, but I still play golf and give golf and fitness lessons. I even walk the golf course (9.2 miles 4- times a week) when I play golf with 45 LB bag in tow.

Third Root Cause– The type of foods you are eating that your body can’t process it directly into energy used by your body so it won’t stores it as fat. Some foods that cause your body to store your food as fat are foods that are high in carbs, unhealthy fats, sugars, and the BIG ONE-hidden sugars (these are your starches). The key is to choose healthy foods, these are foods that have a LOW HI (Health Index) factor that contains high Fiber, Protein, Probiotics, healthy Fats, low natural sugars and avoid the hidden sugars (Starches).

NOTE: Starches are actually more harmful than sugars to your digestive system. You might as well be opening a bag of sugar and eating it right out of the bag as eating starches. For those wondering, the reason we were allow to have a Whole Wheat roll at our steak dinner with a HI Factor of 3.20. I batch and bake my own Whole Wheat Rolls, so I know what’s in them.

Fourth Root Cause– Not having an effective way to evaluate the Nutrition Labels on foods is also a major issue for those trying to lose weight. The HI Factor allows you to find foods that are healthy for you that you can shop from grocery stores and have at your favorite restaurant(s). If you can evaluate your food using an index system, you can turn your body into a Calorie-Burning Juggernaut in addition to exercising and being active in some type of sport or working.

      

4. What are Realistic Goals and Expectation for Your Game Plan on Weight Loss

I approach my weight loss and fitness as how a coach does preparing for gameday, taking care of details and now analytics.

First Set a Long-term Goal– Figure out the HOW. The HOW here is your Healthy Optimum Waistline based on taking your height in inches and dividing by 2.15 for your HOW, or ideal waistline and general BMI. This is the same manner that professionals use to roughly figure a person’s BMI range.

Second Set Short Goals- or Quarters Scores in Your Game Plan

1st Quarter Score- Take your HOW multiply it by 1.2.

2nd Quarter Score- Take your HOW multiply it by 1.1.

3th Quarter Score- Take your HOW multiply it by 1.08.

4th Quarter and final Score- Take your HOW multiply it by 1.0.

5. Establish Realistic Game Plan Expectations:

Your Long-term Goal Post duration is based on- losing 1/3rd of an inch per week for how many inches you need to lose to meet your ideal waistline. At first, you may exceed this score during the 1st quarter then slow down toward the third and fourth quarter scores. The first couple of inches are usually the fastest to ditch.

Below is my Actual Scores by Quarter that I set for my Diet & Fitness

In my case, I had a waistline of 37.75 inch.

I’m 66- inches tall, so my Healthy Optimum Waistline 66/2.15= 30.69- inches, or 30.75 inches.

Score by Quarters for my DELPHI AD DIET & FITNESS System:

End of Game Score: 37.75 – 30.70= 7.05 inches I needed to lose.

Game Clock: 7.05/0.3= 23.50 weeks which makes each quarter 5.87 weeks.

1st Quarter Score= 30.70 x 1.20= 36.84 inches

2nd Quarter Score= 30.70 x 1.10= 33.77 inches

3rd Quarter Score= 30.70 x 1.03= 31.62 inches

4th Quarter Score= 30.70 x 1.00= 30.70 inches

As you can tell from my height, I wasn’t recruited very highly by College Basketball teams.

Below is my actual Game Time scores:

6. Explore Solutions

Any weight lost (reducing your waistline) Program has to include the following DEL:

60% Diet consisting of high Fiber, Protein, Probiotics, low in sugar/starches

20% Exercise Based on CASE– Cardio, Aerobics, Strength Exercises at least 3- times per week, I do 5.

20% Lifestyle including your physical, mental, and social activities.

This is the reason that I developed The DELPHI AD DIET & FITNESS System

DELPHI stands for DIET-EXERCISE-LIFESTYLE-HEALTH INDEX

The Key factor in The DELPHI AD DIET & FITNESS is the HEALTH INDEX (HI) factor that allows you to evaluate standard Nutrition Labels to determine what foods that you can eat base on the HEALTH INDEX factor at/or below a factor of 3.25 for 95 percent of your meals per week. Than for the other 5 percent (1-meal per week) at/or below a factor of 5.5. The 5 percent is an incentive meal per week that will allow you to eat some of the more customary food items for social occasions for example. This allows your brain to transition into and maintain The DELPHI AD DIET & FITNESS System.

HERE’S THE ADVANTAGE of the Health Index Factor– You can use the Health Index (HI) factor to shop at your local grocery store or eat at your favorite restaurant(s) and still lose inches. Most restaurants have nutrition labels posted on their website that you can access with your I-Phone. Matter of fact, I have my Health Index chart on my I-phone that I can refer to when needed. This is a list of my customary foods that I like and have a HI at or below a 5.5 factor.

The HEALTH INDEX factor turns your body into a Calorie-Burning Juggernaut where you ARE NOT relying totally on your Exercise component to lose those stubborn inches. Just look at my Waistline Chart above to see how effective the HI Chart is for me. I use the word is, because I’m still follow this HI Chart faithfully.

7. Implement Resolutions

·         Develop a list of current food items that you currently enjoy on your diet that includes dining out at your favorite restaurant. What is nice about The DELPHI AD DIET is that it is not what you can’t eat that you are focused on, but what you’re focused on what you can eat that makes this DIET work.

·         Compile those items on a HI chart that you have analyzed based based on the Health Index factor to find out what you can eat that are healthy for you that your body can metabolize more efficiently without storing it as fat.

·         Develop your optimum time table with your scores and dates that you can chart your progress.

·         Determine your Circadian Rhythms, Start and End time.

·         Document where your body has the optimum rate of metabolizing your food that it can used for energy and not storing it as fat.   

NOTE: Here is a fact, about 2:00 O’clock p.m. is the time your body metabolizes food at its peak capacity, this is reason you feel that you feel you need a snack at this time. This is also a great time to schedule part of your workout.

8. Establish Procedures and Policies based on DEL

DIET–

Establish what foods that have the lowest Health Index factor to choose for your meal selection from and compile a list from step 7; and establish the optimum time to have your meals. This is where discipline is essential for you to lose that weight and inches. This is take some time to get acclimated to the new time table when you eat your meals.

If you fall off your diet and/or schedule don’t get discouraged and punish yourself. Instead, just make a note of the deviation that was out of your normal diet and mark variances, like I did, I had several of them. I experienced plateaus as I noted in my Waistline Chart.

Consider variances as a learning experience to help you reaffirm your resolve to persevere. Variances usually strengthen your commitment and resolve to keep you on track. It is essential that you track your results, as I did in my Waistline Chart, shown above. If you CAN’T measure it, you CAN’T manage it.

    

EXERCISE–

NOTE: I have an AB Roller on the dumbbell rack, in the photograph above, I use my AB Roller in addition to building abdominal muscles, I use my AB Roller to relieve Sciatic nerve issues. I used to do over 600 flight-hours per year of flying in a 206-D Bell Jet Ranger Helicopter before I retired. Setting is hard on that lumbar area for long period of time (like 2 hours at a time between refueling). The lumbar area is where the sciatic nerve is located. The AB Roller is great for addressing this issue. If you experience sciatic nerve issue like numbness in the legs and feet and discomfort in your legs, this might relieve this problem for you as it has for me.

Start an exercise routine that you can enjoy and start to feel better by following it is a priority. You have to first and by all means Enjoy and feel good to be consistent and to see See Results from your Diet and Exercise routine. A great exercise program includes Cardio, Aerobics, and Strength Exercises. I have included my CASE Regimen in my DELPHI AD DIET & EXERCISE System that includes my 3-Part video series that goes through the DIET and EXERCISE elements and how to perform them ergonomically.

Your Strength training isn’t about the amount of weight that you can lift, but more important about the reps that you can perform. I don’t have a dumbbell that weighs over 45 LBS. that is noted in the photograph above, of my GYM.

Here’s another technique you need to follow in your strength training- I perform 15 reps with a 15-second rest period between sets. You can perform more reps with a rest period between sets. Here another HINT- If you can only do 5 reps, guess what, you do 5 reps until you can build on that stamina. The key is to build on YOUR progress and stamina; and not on someone else’s who has worked out for decades.

Also there’s nothing wrong with splitting up your exercise routine into two periods. In the summertime, I sometime split my routine 60- minute exercise into (2) 30-minute periods. One reason is my GYM isn’t heated or air conditioned. I prefer it not climate controlled where I can condition my body during the summertime. I personally like to sweat. Sweating is great for the skin.

But don’t avoid strength training, a strong immune system depends on a strong and active Skeletal Muscular System. Also strong muscles provide a second benefit along with having a diet that is rich in fiber, protein, and probiotics along with strength training. This type of Strength training and diet has an additional side benefit, it allows you to have younger healthier looking skin, I will soon be 65 in the photograph, below. There are too many benefits to strength training to even start to list here, BUT LOOKING YOUNGER, I WOULD PLACE HIGH ON MY LIST OF BENEFITS.

I would like to point out something, some diets leaves skin and muscle tissue sagging and not toned. Not The DELPHI AD DIET & FITNESS System. Look at these two photographs (feature and the photograph below) from to different stances. I have actually build muscle mass instead of losing any muscle mass at age 64.

LIFESTYLE–

Keep life in the simplest of terms and sequential (order) as possible. Like the Apostle Paul stated in 1st Corinthians 14:40 But all things must be done properly and in an orderly way. Keep everything in moderation and organize, it really does reduce stress in your life. And by all means DON’T Smoke or VAPE.

Challenge your mind with reading, writing, and quiet time of meditation for yourself. Challenge your body with sports, exercise, working outside, and get adequate nutrition, drink plenty of water, and get enough sleep. Exercise can actually be used as what I refer to as active meditation. Especially on the punching bag.

I still work on my farm that I hope to do until the Good Lord tells me my time is up on this earth. This was taken in October when we were at our farm in Nixa, MO:

And when you do retire, make your passion your new profession just don’t have nothing to occupy your time with that also challenges you. I don’t know too many professional golfers that complain much about their work on the golf course.

Just because you are older, doesn’t mean you have to give up sports, Golf is an excellent sport, I have developed a business consisting of Self-Coaching for golfers entitled The GOLFER’S BRACHS & PALMER Technique , and also a fitness training. Below is Three of my golf training videos:

The Bunt-Type Chip Shot

 

THE Orange Bucket Challenge Link INTRO

The Orange Bucket Challenge Demo

Learn at least one trade skill that isn’t, or wasn’t, a part of your former career. Like how I picked up welding after I retired from line work as a grid engineer. Another one is to teach a class on a subject to others.

One more key is to address things that you have control over is to address them as expediently as possible; and manage things that are out of your control to reduce your anxiety and exposure to these type of issues. Hypertension is the silent killer and is the number one underlying cause for hospitalization from COVID, as I have stated above.

One of the key attributes that you can develop in life is to be Persistent, Patient, Passionate, and Prepare for what each day has; and this goes for your your diet and fitness without exception.

                  

9. Assign Responsibilities and Measure of Your Progress

Once you start a diet and a fitness program make it a priority to follow your diet and fitness program like your life depended on it. Because, in actuality your life does depend on you following a healthy diet and fitness program. NO JOKE!

Take responsibility to measure your success and progress, because, if you can’t measure it, you can’t manage it. Take measurements of your waistline and also take your blood pressure weekly, if not daily, as I do, shown below. These are going to be the key indicators of how successful your diet and fitness program are.

Below is my Blood Pressure that I took last night at age 64. I DON’T take any prescribe medication of any kind or type!

     

Compare Expectations against actual(s). Track your progress during your diet and fitness even after you reach your goal, stay on your diet and fitness program like I have on The DELPHI AD DIET & FITNESS System. Don’t abandon your diet and fitness just because you reached your goals. You don’t want to have to cover the same ground twice.

10. Define Results & Maintaining

The true and actual test of a diet and fitness program isn’t the weight and inches that you lost; but the weight and inches that you can keep off over the long haul. You want to look and feel good and be confident in yourself. Diet and fitness is a great way to look and feel good and also be confident even in your professional life. Take photographs of your progress to reinforce your commitment to your diet and fitness. Your fitness will be your best fashion statement that you can make in like.

Every time I look over proofs of a photo shoot, I reaffirm my commitment that I have toward my diet, exercise, and lifestyle .

True experience of my- One of my goals, as I have stated, was modeling my sports apparel line. Before my diet and fitness, I wasn’t too king on having my photo taken. But after I lost the weight and got into shape, I went from not liking or having my photograph taken, to having photographs being a part of my career in my sports training and apparel business.

Below is The DELPHI DIET & FITNESS that allowed me to achieve my health and fitness that I have documented in this article:

GDQ-705- DELPHI AD DIET & FITNESS System- How I Achieved My Health/Fitness Objective of Losing 52 Lbs.

THE QATSPY® AMERICAN CLASSIC LEATHER JACKET COLLECTION

The U.S. A-2 Leather Jacket has been a major part of our history (both military and civilian) since 1931 when the U.S. Army Air Corps developed and issued the leather flight jacket to pilots during World War II. A version of this iconic and classic A-2 Leather Flight Jacket became the persona of two legendary entertainers/actors- Fonzie in Happy Days and Indiana Jones in Raiders of the Lost Ark.