You Can Quit Tomorrow

Good Morning!

Whenever I start something that’s pretty difficult, about half to three-quarters the way through, the quitting thought crosses my mind.

I’ve quit on a few occasions to just go and do other activities if I just couldn’t stand it any longer, but not when it ever counted.

When I needed to get something done, I told myself “You can quit tomorrow”.

I forget where I got this saying from, but it’s no doubt from a fitness or health coach of some kind.

Next time you’re feeling like you’ve had enough and just don’t want to continue what you’re doing, just tell yourself you can quit tomorrow and get it done today.

When tomorrow comes and you feel the same way, say it again.

With enough repetition you will eventually work-out the perseverance muscle to the point where quitting will just be a passing thought.

Have a great day today.


Health Blog – The Fast Continues

Good Morning!

Today is the 24 to 48 hour leg of the fasting session.

I was a bit groggy when I woke this morning, as expected.  My old friend, coffee will help me out.

All I can say right now is that being able to still have coffee while fasting, even if it’s plain, helps set the day off on the right food.  I don’t need it of course, but it sure makes the morning nice.

I don’t ususally have many issues with fasting, but because the past few weeks has been a food-free-for-all, I expected that the sugar cravings were going to be strong.

I think it’s good for me to experience what genuine hunger feels like again compared to what sugar withdrawl feels like, so that I know the difference.  The lines can get blurred pretty easily.

Genuine hunger usually has a physical sensation to it, whereas sugar withdrawal has a sense of insecurity.  What I mean by insecurity is that it changes the way you think and prioritize what you’re doing in so far that if you don’t eat, you think you might die. That feeling creates a sense of urgency and you feel like you’re going to die, the stress hormones start to do their thing.

The worst part is that it’s not even a real genuine hunger pang. I think I might have felt a rumble or two, but other than that there is nothing except a constant bombardment of mental hunger.

What makes this initial process worse, is every other thought I have is about food.

I know what you’re thinking: “But Karsy, you’re a foodie: that means you always think about food”. 

You’re not wrong, I do have day-dreams about food quite often.


I measure my weight at the gym when I’m there, usually Monday, Wednesday, and Friday. My weight as of Wednesday, May 22nd,  is 349 lbs. Below is a screen shot of the graph since I stared in October 2017.

This is what struggling with poor insulin sensitivity looks like by the numbers. Every time I look at that graph and see the line rise going from left to right I don’t see failure, I see evidence.  I know what was happening at those points in time.  It’s not just bad food choices, it’s understanding why I made those particular food choices when I know that certain foods don’t do well with me.

Just like how controlling my time is important, so controlling my insulin levels.  When insulin stays low, my body has time to rest and rebuild and use up some of that stored energy.

At The Gym

Gym session yesterday was great. I had lots of energy from the breakfast I ate. Here’s what I did.

  • Warm-up,  walking on the treadmill, 10 minutes, 5% incline and 2.8-3.5 MPH.
  • Single Leg Extensions, 3 sets of 12, 35 lbs.
  • Hamstring Curl, 3 sets of 12, 45 lbs.
  • TRX Squats, 3 sets of 15, body weight.
  • Banded Dead Lift, 3 sets of 12, 50 lbs.
  • Cable Squat Twists, 2 sets of 15 each direction, 40 lbs.
  • Ab Rotation, 3 sets of 15 each direction, Ultra-Heavy (grey) band.

Every session I am noticing that certain movements are getting a lot easier.

The Next Meal

I’m looking forward tomorrow morning. I bought two steaks yesterday when I picked up my water. I have a couple kg of carrots that I can make a pretty big dent in and some left over chicken, brussels sprouts, and that curd cheese from Quebec.  It’s going to be good.

I have a massage booked for later this morning to get my muscles taken care of.  It’s been far too long.

Thanks for joining me on my health journey!

Love to hear from you in the comments.


I am not a medial professional and I don’t claim to be.  Any health-related things that I write or talk about in my blogs, emails or how ever else you get the information from me should NOT be taken as medical advice. Make sure you check with your health-care provider that whatever it is that you want to do, is safe for you.  Any health-related information is intended for entertainment purposes only. Use at your own risk.

Let’s Figure Out This Public Speaking Thing

Good Morning!

I heard something great this morning.

“Being able to communicate is your right.”

Eric Edmeades

For my personal growth session this morning I wanted to listen to a talk about effective speaking. I found a two-part series titled “How To Become A Master In The Art of Public Speaking” given by Eric Edmeades for Mind Valley. I got a lot more than I expected from watching these, and I’ll be watching them again soon. Here are the YouTube links to Part 1 and Part 2.

This quote speaks about our rights as human beings to be able to communicate effectively because we can already, but don’t because of what we learned as children and how it’s reinforced now that we’re adults.

Each part is over an hour long, so grab a coffee and get comfortable. Grab a note pad to jot down some notes too; this is powerful stuff. I can’t wait to chat about it with some of you later and read your comments.

If you haven’t checked it out yet, I started a separate post series about my personal health journey and about health and wellness related topics.  Check out the latest post about fasting.

Thanks for reading this morning!

Have a great day!


Health Blog – Fasting Is The New Low-Fat

Good Morning!

Fasting is the new low-fat diet, except it’s cheaper, easier, and it tastes better. But the kicker is that it’s not new at all.  It’s been used for thousands of years.

Why fasting?

Oh man, what a loaded question.

I’ve decided to start a regular fasting regimen because it is way easier figure out what not to eat than what to eat, which is nothing. It just makes sense to me. If the body is designed to store excess energy as fat for times when food is scarce (common knowledge), make the food scarce to use the stored energy. I have quite a bit of stored energy, so I should be good to go.

I’ve decided to do 48-hour fasts, starting after breakfast this morning and then refeeding at breakfast time on Friday.

The reason I’ve chosen to do 48-hour fasts is because I have training Monday, Wednesday, and Friday at noon. Eating a breakfast on training days is beneficial for performance in my experience, otherwise I’d probably fast as long as I could.

I haven’t decided what to do on the weekends yet.  I might eat, I might do a 72-hour fast until Monday at breakfast time, I dunno.  It depends on my energy level and how I feel.

The only thing I get to consume is plain coffee and water.  My favorite water is Evian.  For good measure I’m also going to add some salt and “no salt” to the water to keep my electrolytes up and the dizziness away.  I learned this the hard way the first time around. Oh boy.

If this is the first time you’ve herd of fasting for weight loss or other health reasons and want to learn more, I suggest picking up the book “The Complete Guide To Fasting” by Jimmy Moore and Dr. Jason Fung.

The link below will take you to amazon where you a pickup a copy for yourself.

I’m going to start posting these “Health Blogs” on a regular basis so that you can keep up my progress, keep me honest and maybe pick up some useful information along the way.

You can expect to read how I’m feeling, what I’m going to eat for refeed meals, what I’m doing for my workouts, how much I sleep, the stuff I’ve learned about the keto diet and fasting, and of course, my progress.

This morning’s breakfast: Bacon, Eggs, Chicken, Brussels Sprouts, Espresso Americano. Yum.

Have a great day!


I am not a medial professional and I don’t claim to be.  Any health-related things that I write or talk about in my blogs, emails or how ever else you get the information from me should NOT be taken as medical advice. Make sure you check with your health-care provider that whatever it is that you want to do, is safe for you.  Any health-related information is intended for entertainment purposes only. Use at your own risk.

The Paradox of Self-Improvement

Good Morning!

I’ve been meaning to do another water fast.  Yes, that’s when you abstain from eating food.  Completing the first water-fast taught me a few things about myself that I didn’t fully understand at the time.

One of those things was my willingness to give things a try to push myself into the right direction.

If I want to make huge changes in the way I live my life to become the person that I see in my minds eye:

I must be willing to give up what I am in order to be come what I will be.

Albert Einstein

What I am, is a person who lives their life for the next meal. I’m pretty passionate about food and this makes fasting much more difficult.

Fasting is hard. It’s especially difficult if you don’t wean yourself off of the standard american diet and into a keto type diet before you start your fast.

I’m not fasting for a religious reason, I’m fasting for health and now aesthetic reasons too.

I find myself caring about things I’ve never really cared about in my life: like my complexion, how my clothes look, body shape and all of that. I’ve never really cared enough in the past for my thinking to change.

It’s so strange really.

I’ve created the need to care about these things by wanting to do something I’ve never done before: and that’s to be in the spotlight. I want people to care about what I’m doing and what I have to say. I want to be able to bring some joy to people’s lives.

Reading that quote over and over again as a mantra makes the fasting process a bit easier by reinforcing why I’m doing it.

Fast with me: Wednesday morning to Friday morning, 48 hours.

Have a great day!


Controlling Your Time Is Important

Good Morning!

I’m excited to spend some time with friends from out of town this weekend.

I make a point to control my time nowadays so that work is no longer the most important thing in my life.

I spent most of my adult life not being available because being at work felt safe and gave me purpose and making money was the reward.

I got it wrong. I put too much stock into my work and being ‘busy’ where I started to value my time at work more than the time with my friends and family.

But I wouldn’t be the person that’s typing this out right now if I hadn’t, and I don’t think I want to change who I am.

Controlling my time is what is important now.

Having the time for friends and family first, and then ‘making time’ for work .

Have a great day!


Success Is The Outcome Of Many Failures

Good Morning!

Last night I played the game Super Meat Boy for the live stream.  It’s regarded as one of the more difficult games in the platformer segment, and I wholeheartedly agree.

You can watch some of the stream replay below to get an idea of the game. If the video starts at the beginning, skip ahead to 24 minutes.

In the two hours that I played yesterday, I completed 4 levels.  Each of these levels I played no less than twenty attempts and for two of the levels that number is probably closer to one hundred. 

Being ok with failure and not getting overly frustrated is a requirement of playing this game.

I’m going to suggest that this game is a requirement for all Gamers to play so it can be learned, that failure is a part of gaming and necessary succeed.

Failure is a part of the game.

When we know that failure is a likely outcome before we start doing something, it’s much easier to use failure as a tool and not be frustrated, much like how Thomas Edison invented the light bulb. Thousands of failures and learning exactly what not to do from each attempt, for the next.

But when we don’t expect failure is when we grow our perseverance muscle, get back up and try again.

I hope you enjoyed today’s short blog about failure. It’s OK to fail. Figure out what happened and try again.

The sun is starting to come out!

Have a great day!


10 Benefits of Working Under Pressure

Good Morning!

Lately I’ve been giving myself about two hours to write in the morning before the daily post needs to be published.

Working under a time constraint has some powerful benefits if the amount of time allotted for task at hand has been estimated correctly.

I shoot for five-hundred words every single morning, formatted, edited, and polished.

These five-hundred words should be meaningful words.

Words that someone might find useful, inspiring, motivating, or that they can use to see a topic from a different point of view.

A time constraint means that a plan is required for success.  If there is only a short amount of time to complete a task, the task needs to be thought about, its process designed, analyzed, checked, and subjected to scrutiny if need be in order to ensure that the task is completed in time and of such quality that is acceptable.

Procrastination is nonexistent.  You just have to do it.

Decisions become a lot easier to make. There is simply not enough time to not take immediate action.

It will test your resourcefulness by having do deal with unforeseen issues as they arise.

Depending on the size of the task and the deadline, you might need to collaborate with others.  When more than one person is involved in a task, the quality of the work almost always increases.

It forces you to hyper-focus on each task you until completion.

You know exactly when the end is.  Who doesn’t want to start task and see the light at the end of the tunnel?

It makes planning everything else easier.  If you know a task is only going to take so long, you can manage time much more efficiently.

Reduces long term stress by knowing that there is a plan that works and certain end.

It provides accountability when the deadline isn’t met. In my case, I have automated controls for the email subscription service that will deliver all of the content I’ve published on the site since the last email, at 9am every morning. If my task isn’t complete by 8:59am, I’ll be delivering either unfinished content or no content at all. Poor or no content equal no readers and no readers equals no blog.

Plan your task, estimate your time the best you can, give yourself a deadline with accountability, and then get it done.

I hope you enjoyed reading and found this information useful. If you did, please share this content with your friends. I encourage you to get on the email list, the one that keeps me accountable.

Have a great day, the weekend is nearly here!


Let’s Get Comfy, At Work

Good Morning!

This morning as I sit at my writing desk making a list of the potential topics I want to write for today’s post, I find myself always adjusting my hand, foot, back/butt position trying to get in a comfortable position to write.

I go through this process every morning.

Most days I usually just pain through the process, but today I leaned back in my office chair, balanced the laptop on the edge of the desk and started writing. 

This isn’t the most comfortable position for my body as a whole, but it’s a trade-off for wrist comfort, which is what I’m concerned about in the short term. 

But what if I don’t want to trade off?

Ahh yes.  I remember now.

Once upon a time I was a draftsman in the gauge and fixture industry and the structural steel industry.  I spent many hours sitting at a desk.

I had an adjustable chair and the ability to stand and work when I need to. I’ve split up my tasks into different areas when I work at home. When I write I sit at my writing desk, and for everything else it’s at the work bench in the studio.

I love the writing desk that I have.  It was my grandmother’s desk that was located at her motel where all of the guests used it to sign in.  I’m a nostalgic person when it comes to physical things and I have many objects that have a lot of memories attached to each and yes, I will most likely be on an episode of hoarders at some point in the future.

A new desk is not an option for me, and I would imagine it’s probably not an option for most people at their place of work, either.

Because of my crafty nature and tendency to make a lot of the things I use, I’m going to build a laptop and mouse holder so that I don’t have to do the balancing act to get the posture I want. I’ll probably make an adjustable foot rest too, why not.

The workbench in my studio is 40″ off the floor so that I can stand and work quite comfortably. I also have adjustable monitor stand, adjustable drafting chair to sit on when I want, and large neoprene desk mat for my keyboard and mouse.

The adjustable monitor stand* changed how I do work at my work bench. Being able to easily position my monitors in any way I desire, even turning them 90 degrees so that one or both is in portrait mode to see an entire document is not only productive, but easy on the eyes and super cool too.

A desk mat is a HUGE mouse pad*. It keeps your keyboard in place gives your entire work area a really nice feel. If you’re going to spend $12 on a simple mouse from the office store, why not upgrade f

Here is a great video that explains the ergonomics of working at a desk and the best practices.

This video explains chair setup and posture.

Learn why a footrest can help you with or avoid back pain.

Monitor position is something we don’t always think about, but it’s also really important. Check out this video.

Finally, and possibly the most important: Stretches! Check out this great tutorial for stretches that will help improve your posture while sitting at the the desk all day.

Last, but not least,

Computer software that reminds you to get up and stretch. It even shows you which ones to do and when! This is the same software I used for 10+ years. It’s completely free to use now. Find it at .

I hope you enjoyed today’s blog and found it informative.

Have a great day!


Reprogramming Yourself

Good Morning.

I remembered the dream I had last night. When I remember my dreams and they’re more like reality than something out of a sci-fi novel (those are awesome ones btw) , I tend to try to understand the why behind it.

I don’t remember the specifics, but what I do remember is that it was the same type of situation that instantly gets me angry.  Some people call this being triggered.

It made me feel shitty.  I don’t like getting upset, much less angry.  I don’t need stress in my life like that.

It’s a personal trait that I find disgusting and I wish I could instantly change that it.  When I get provoked in a certain way, I am much too quick to anger. The question I have is why? This isn’t me. That’s not who I am.

As I’m writing this morning, I remember back when I was a kid I got really pissed off for some reason or another and I decided to leave where I was, and I walked home.

Like the dream, I don’t remember any of the specifics except a blue jacket, but it’s the same reaction, the same person the same frustration, the same anger. I haven’t thought about that in 30 years or more.

The very next thing that pops into my head is the saying “slow to anger, fast to forgiveness”.  Is that the answer to all of this?

Not being sure where I heard that, I do a quick search.

Its actually a passage from the bible: James 1:19 “My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry.”

I was raised in a family with Christian values and regular attendance to church, so it makes sense that I heard this when I was young.

Slow to anger.

I know what I have to do now. Time to reprogram.

What I’ve learned in the past is that if you want to change your habits, aside from actually doing whatever it is you want to do differently, you need to practice the new way of doing things so that when it comes time to perform in the moment you’re ready to make a conscious decision to do it differently without regret.

I think about things in a pretty simple and straightforward manner most of the time. I break things down into their simple forms so they’re easier to understand. Here’s what I came up with.

The Pattern: Input – Logic – Output

Existing: Triggering scenario – old thought process – quick to anger

New: Triggering scenario – new thought processslow to anger

Dissect the old thought process, change something specific, and then use a thought experiment to test the changes.

The more visual and vivid these thought experiments are the more effective they will be.

After the new thought process has been figured out, or at least pointed in the right direction, its time to rehearse it. Make it familiar

Just like it is with everything else, the more practice and experience you have with something, the easier it will be to use in the moment.

Just the act of writing this morning has been of great value to me. Making this particular trait of mine public removes the shame I’ve had for it.

Writing has allowed me to think about this scenario with an analytical and objective eye. I have no doubt that for this specific trigger I will now be slower to anger.

We have blue skies again today!

Have a great day!