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The Scarfo Show Father, fitness geek, home recorded artist, writer & podcast host. Follow the progression from A to Z Just had to put them all together and this is what happened

This has been a long time coming, I've always loved music, guitars and singing.

I have reached 200 followers!Hopefully soon I can start updating you all on some cool projects (my band's demo coming up...
01/06/2024

I have reached 200 followers!

Hopefully soon I can start updating you all on some cool projects (my band's demo coming up, some new covers, some fitness stuff, podcast stuff etc....) but thanks for supporting me through it all.

Let's discuss obstacles for a second. I share this with you from my bed. (I thought my traps looked great, don't you? 😂)...
24/02/2024

Let's discuss obstacles for a second. I share this with you from my bed. (I thought my traps looked great, don't you? 😂)

For me, chronic low back pain is one I've had to deal with for a long time now. I try to train safely, and listen really carefully when it's time to lower the intensity a bit. Though I have not found any long term solutions, I am normally able to function properly on a day to day basis. This Wednesday, I tweaked my low back and it messed me up real good. Since it was only a little pinch that morning, I decided to still train back that day, and then shoulders on Thursday... My hard headedness wasn't thinking ahead. It felt fine while I was training, but I should have known the worst was yet to come...

Another obstacle is getting sick. Luckily, I don't get sick very often, but I developed a flu or chest cold this week, the day after I tweaked my low back... And let me tell you, the combination of both at the same time is truly debilitating. My lungs are on fire, my whole body aches, and even just walking around is a struggle.

I have been resting since yesterday, and I don't have enough energy or desire to eat my 2800 calories, but I am also not indulging in crap foods either.

I am going to control the things I can control, and I will accept the things that I cannot, and just stay consistent. The results are just a matter of time.

This first week of training daily with my coach didn't go exactly as planned, but here are my results:

- 4 out of 5 days of training every morning at 5AM.
- 4 out of 5 days precision nutrition (yesterday I barely ate anything)
- 5 out of 5 days of great sleep
- 4lbs lost on the scale

Much love and be good.
Chris







Another day in the books, with perfect calories and macros. It's easier than you think.I am really enjoying working out ...
22/02/2024

Another day in the books, with perfect calories and macros. It's easier than you think.

I am really enjoying working out every morning with my coach we are working on gaining strength, and building our muscular endurance with decent volume every day. He is looking to gain muscle mass, and I am looking to change my body composition (so burn fat while slowly increasing muscle mass and strength).

When you consistently show up to train hard daily, and you eat the right quantity and quality of foods, the only thing between you and your goals is time.

If you don't believe me, follow me and my coach as we transform our bodies.

Be patient, and consistent, it's worth it.

Much love, and be good.
Chris










Post-workout protein shake and snack. Obviously coffee is necessary to start the work day, and H20, is life-liquid, so, ...
21/02/2024

Post-workout protein shake and snack. Obviously coffee is necessary to start the work day, and H20, is life-liquid, so, drink it!

Had a great back workout with

This morning, before leaving for the gym, I made a bad movement, and felt a tweak in my lower back, just left of center. I took it easier in the gym, but I still showed up. I am going to ice it, heat it, stretch it, and massage it, and hope it heals quickly. Recovery is just as important as training, especially long term, but consistency is also important, just be smart about it.

Much love, and be good.
Chris






A delicious snack if I don't say so myself. Much love and be good,Chris
19/02/2024

A delicious snack if I don't say so myself.

Much love and be good,
Chris









Alright, so the month of February begins tomorrow, and I have had a pretty weak January, where my health and fitness tra...
31/01/2024

Alright, so the month of February begins tomorrow, and I have had a pretty weak January, where my health and fitness transformation is concerned.



I was sick the first week, then injured for 2 weeks, and I just let myself fall back into old patterns and routines. Luckily, I have remained consistent in my sleep and nutrition, so I can’t complain about any weight gain or body composition changes… However, I am going to use the next 29 days to kick my discipline back up a notch.



Who wants to join me, let’s make it interesting maybe? A challenge or wager perhaps? I am aiming for 29 days of:



Cold exposure (3 to 5 minutes per day)

Gym sessions (45 to 90 minutes per day)

Sauna (20 minutes per day)

Perfect nutrition (keeping it simple, eggs and fruits for breakfast, minced meat, with sweet potatoes and veggies for lunch, and a big chicken salad for supper)

Sobriety

Reading



Anyone else start 2024 on the wrong foot, and want a kick in the ass for the next 29 days? DM me and let’s get this going.

Much love and be good,
Chris.








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