THE SATURDAY’S SPORTS PAGE for LIFE
THE QATSPY® Quapaw Avid Tailgate Sports & Performance Reporter
THE SPORTS PAGE for LIFE- Covering and writing about Sports as a means to help us to achieve a successful, prosperous, Healthy, and active lifestyle!
By: Charles W. Boatright, President of THE QATSPY®
Rewarding Your Achievement and Success– Effective Diet/Fitness Program must have Rewards just as it does Metrics Incentives (i.e. #MoonPie). 95% of my Diet is based on WHAT (DAC ≤ 3.25) except for one Item ≤ 5.75 & WHEN I eat (9am-6pm)
By this time, if you’ve made two of the most popular New Year’s Resolutions, to lose weight and to get into better shape, you are approaching the first quarter of your efforts, the end of January. This is the time not to quit on these two important health resolutions, but to either celebrate your achievement or to make the necessary adjustments. I might can help with your adjustments.
At age of 66, I have achieved something that might be considered difficult to achieve. That is to drop weight (52- Lbs), dropped over 9- inches in my waist, and drop about 30- years off the age of my skin.
If you are needing to make some adjustments, let me provide some assistance to you with THE MELIORA DIET & FITNESS Program, where I dropped 25- Lbs and 4- Inches in my waistline in just 4- weeks. I lost a total of 35- Lbs, or 6- inches, in just 13- weeks starting from November 28th, 2014 (refer to my waistline chart above). I’m now at age of 66, marking 9- years since I dropped a total of 52- Lbs and 8.75- inches, as noted in the photograph, below, I’m 66 years old when this photo was taken after a photoshoot we did for our sportswear in December of 2023.
Our sportswear includes- the A-2 and G-1 Leather Bomber Jackets, Chino Khaki pants, the classic button-down heavy Oxford shirts, T-Shirts, Caps, and Ray Ban Aviators.
Basis of THE MELIORA DIET Program
The major part of The MELIORA DIET is based on simply deciphering nutrition labels using nine (9) data points and keeping your menu items at or below a DAC (Decipher Analysis Code) Score of 3.25. Below is an example of the nine (9) data points that I use to calculate the DAC Score on items at my local grocery store or items off the menu at my favorite restaurant:
REWARDING YOURSELF
Now, if you have achieved at least a quarter of your goal or objective by the last week of January, you can reward yourself with a small treat. Keep it Small and pay attention to the serving size on the nutrition label! The serving size is what the DAC Score is tied to.
DETERMINING YOUR HEALTHY WAISTLINE
So what is a healthy waistline? Take your height in inches and divide by 2. To determine your healthy weight just subtract your healthy waistline from your present waistline and then multiply by 5.75 (estimated that there is 5.75 Lbs per inch of waistline lost in inches). I’m using the factor 2.2 denominator, because I’m modeling our Safari Cockpit Collection & Aviation Gear. The camera adds about 5-8 Lbs to your actual weight; and with my height that is critical.
Example– In my case, my height is 66- inches, 66 / 2.2 = 30- inches. My waistline on November 28th, 2014 was 37.75 – 30.0 = 7.75 x 5.75 = 44.5 Lbs. But, I actually lost 52- Lbs and over 8.75- inches.
A SAFE WEIGHT LOST RATE
An effective diet and fitness program will allow you to lose about a-quarter-of-a-inch (1/4″) per week, or about 2 Lbs per week. After you lose about quarter of your weight, you’ll need to reward yourself for your achievement. A successful diet needs to have rewards system built into the diet program.
In December of 2014, I exceeded my expectations by losing 4- inches in my waist, or 25- Lbs, as I stated above. That was a little over half the weight that I wanted to drop in just 4- weeks; and that was during the Holidays. My total weight that I wanted to lose was 45- Lbs. A quarter of my weight that I wanted to drop by the end of January of 2015 was 45 / 4 = 11.25 Lbs. I exceeded this by 13.75 Lbs. Normally you will drop the majority of your weight at the first part of your dieting process.
So by the last Saturday of January of the New Year in 2015, I had half of a Chocolate Double-Decker Moon Pie that has a DAC score of 4.567, noted above in the featured image. When I developed The MELIORA DIET Program, based on my Chemical Engineering background, I knew that rewards were important to those that have worked hard to achieve their objectives.
Weight loss is a tough mission to take on, almost as tough as quitting smoking is, so rewards are a great incentive in addition to METRICS like my waistline chart that I used to continue my quest for maintaining my weight loss.
One of my all-time favorite desserts that I enjoy is Double Decker Chocolate Moon Pies that has been in existence since 1917. They are a Southern Tradition without a doubt. What is nice about the Double Decker Chocolate Moon Pie is that they are about 25% air and they have a DAC Score of 4.567. That is below the one item that I can have per week, at or below 5.75, if I’ve reached my or have maintained my objective, I can reward myself.
INCENTIVE REWARD
If I maintain my weight of less than 155 Lbs. and a waistline of 29- inches or less when I measure each Sunday morning, then at noon I can reward myself with one of my Incentive Reward for that week. The Incentive Reward has to be at or below the DAC score of 5.75. Half of a Moon Pie is perfect, especially after a Sunday afternoon lunch.
All of my other menu items for my three meals per day are at or below a DAC score of 3.25. This DAC score indicates items that are high in Protein, Fiber, Omega-3 fats (healthy fats), and complex Carbs. In addition to sugar, Saturated and Trans Fats, which are your real culprit for weight gain. Your simple carbs and starches are what I call the hidden sugars which are actually worst than sugar that are listed. Your starches and simple carbs aren’t listed on the nutrition label.
My MELIORA DIET & FITNESS Program has allowed me to model my Safari Cockpit Collection & Aviation Gear even at age 66, shown below:
Just remember, 80% of your ability to achieve your New Year’s Resolutions to lose weight and get into better shape will be heavily based on your diet and only 20% on your fitness workouts.
Guys & Gals, you don’t have to have an Olympic-style fitness program to achieve your fitness objectives, working out for hours per day with expensive equipment. I use just basic exercise equipment in my home gym where I work out 6- days per week for 45- minutes each day. Below, I’m working out on my bag and doing bench presses.
Boxing Bag Workout
Bench Pressing Workout
My complete MACS FITNESS Video is posted below, This is FREE to View. My mission is to help others achieve health, even over the age of 60. Even at age 66, with 4- knee operations, one hip replacement, two abdominal surgeries before I was medically discharged from the U.S. ARMY.
I have one another surgery coming up in February of 2024. I have been diagnosed with Prostate Cancer in December of 2023. Please read my article on Prostate Cancer awareness below, following my fitness video:
My Prostate Cancer Awareness Article a must read especially if you, or you know someone, that has been diagnosed with Prostate Cancer:
Please share this article with men that you know, especially over the age of 45!