2010 Goals
1.) Keep God first
2.) Keep off-season weight under 220
3.) Want to compete at 210-212 with 3% body fat
4.) Go for my 10th National title at the Team USA in Venice, CA.
5.) Compete and Win Overall Amateur Mr. Natural Olympia Title and Professional in November in Reno, NV.
2009  Goals
1.) Keep God first
2.) Keep off-season weight under 220
3.) Want to compete at 210-212 with 3% body fat
4.) Get my National title back at the Team USA and win for a third time.
5.) Compete and Win Overall Amateur Mr. Natural Olympia Title and Professional in November in AU.
Reflection:    
1.)  Not acquiring #2-5 doesn't mean much if number one isn't done first, which is also the hardest. We all fall short of the glory of God, 
      but that doesn't mean we give up. 
2.)  I was able to keep my weight under 220 for the year. This allowed me to compete at the Team USA in great shape.
3.)  My weight stayed around 202-205.
4.)  Won 9th National Tall/Heavyweight titile at Team USA and got ticket to Natural Olympia in AU, but didn't  win Overall this year.
5.)  Didn't compete in AU this year.

Fried Food Trick-Everyone now and then gets that craving for fried food.  Mine is fried chicken or country fried steak.  Here is a little tip to almost 
get the same taste but far less fat and calories.  If you use a George Foreman grill one easy way is to overcook it until the skin gets a little hard or 
crisp, but here is another way that tastes really good.  Take and ground up of whole wheat crumps and mix a little egg in with it then dip the chicken
breast in it to get a layer around it.  Also, while it is on the grill you can just sprinkle break crumbs on the top portion while cooking.  I know it isn't 
deep fried but its almost guilt free. 

Foul Language- For those of us that  attend church many of us don't like to hear many of the four letter words at any time, especially in the gym, 
but for me when I'm teaching P.E., coaching,   training, and especially working with my own kids there is one word that I hate   even more than all 
of those.  That word is "CAN'T" I don't know if it just me or  how the current generation is being brainwashed with political correctness but for 
many of my students they think if they say the word "try" than everything is   alright.  My response is how do I evaluate try, and is your try as hard
as my   try.  Usually after try then comes the word can't, and it is scary how automatic   they are with it.  "I just can't do it."  A little over a year ago, 
I outlawed   the word in my classroom, I told them I hate that word worse that the f-word or   s-word. It was amazing how just in a few days my 
students would finally get   stuff done.  I would explain to them that all I understand is done.  You are   either done with what I want you to do 
or your not.  This weekend I was reminded   of this with my 5year old.  We were playing bball in the backyard and she shot once and missed the 
basket by about a foot.  She yells I CANT do it. I looked at   her and told her we don't use that word do we.  I show here another way to shoot 
the ball up higher, and she hit the rim this time, and got a little smile on her   face.  Then as I walked away she kept shooting and made 
three baskets and ran to   high five me.  Now, if I would have after the first basket said it's ok you tried lets go inside, she still would have failed 
and would have known that she   failed.  For her, and many of us that talk ourselves into taking a shortcut or making an excuse during our workout, 
we let ourselves down, and in my opinion   that is one of the worst things you can do.

5 Quick Tips for losing weight-
1.) plate size/portion control
2.) longer/darker compex carbs (rice)
3.) the darker the veggie the better for you
4.) don't use an elevator, use stairs at all times
5.) if it's close walk or bike, leave the car, save the gas, burn the fat!
Side saddle dumbbell preacher curls-    This is an interesting exercise. I started doing these recently on a whim because when I would try regular
   preacher curls with on or two dumbbells it felt very awkward. One day I was sitting and resting sideways (legs 90 degress on either side of the 
   preacher bench) and was just kind of stretching my arm out. I noticed that this felt much more natural and decided to do a few single dumbbell curls 
   from top to bottom, focusing on the entire movement of the exercise. I recently like how it felt. The stretch was deeper and the focus was more
   on the peak of my bicep. When I sit with my feet forward I notice my arm wants to pull towards the center and takes away from the stress on the bicep.
   Tip-when starting these use a very light weight and superset with kickbacks for a great pump.