Tuesday, March 31, 2009

M1 | Day 10

What is it about health and fitness that scares people off. Is it because they think it's going to hurt, or be boring, or too time consuming, or they won't keep it up.

I don't know the answer to that question but what I do know is that once you've made a commitment to transform your body and your mind by the way everything changes.

So it ends up not being about a beach body but more about getting your life in order from the top down.

When you have a plan, and you are accountable, procrastination is no longer an issue in your life.
If you are accountable and you belong to a team neither is mediocrity an issue either.

Training in the gym this morning my thoughts were on the awesome 8 and how I owed them my very best. I gave my very best and guess what...I had a fantastic session which benefitted...ME.

If we applied these principles to everything in our lives, every day would be so much simpler.

M1 | Day 9

I am aware of changes....tiny, but changes nevertheless. I am not as tired as I used to be, my body is starting to tell me when to eat. Body physiology changing very subtly, attitude amping upward every day...

It's amazing how a change in exercise and a commitment to an eating plan can create a radical mental shift and change your life in such a short space of time.

I feel calmer, more organised and more together than I did pre day 1.

If anyone reading this hasn't already got one and is looking for a 'plan' to transform, this is the one.

Adam Waters RTP - TS is a methodology for success no question. It is so comprehensive that I'm not sure it's possible to go wrong, to not make a massive transformation in mind and body.

There is not going to be a better time to make a change in your life than RIGHT NOW.

C'mon, what are you waiting for.

Monday, March 30, 2009

M1 | Day 8

New week | added focus

Please excuse the picture quality, but the pic was taken at Karen's place and clearly her hand was a little unsteady. We only took one pic and in the interests of integrity I am using the pic as it was shot.

Into week two still shooting 100% and feeling fabulous.

Saturday, March 28, 2009

M1 | Day 7

Sunday, traditionally a day of overindulgence 'food' wise in the past. Not any more. Woke up after going to bed at 3am - after doing my cardio...cleaning up the house after Karen's party, a LOT of work, LOL, and jumped straight into a protein/banana/skim milk smoothy and 2 glasses water.

Have a wonderful sunday.

end of week one - can't wait for week two

Friday, March 27, 2009

M1 | Day 6

Nearly the end of week one - unbelievable

"The way back" Day 4

Massive action Massive results

Saturday and I'm off to watch my boy play hockey...oh yes Under 14A team for his school at a big hockey festival. Oh and did I mention that he won a bronze medal in the South African Championships 2 weeks ago for rowing....oh and did I mention that my daughter is her school house captain....did I, oh did I mention all that already, oh did I....well if I did just in case you forgot.

Get a hold of yourself Dougal you are going a bit overboard here. Sorry guys, all you parents out there will understand my feelings, I just love them so much and I'm so proud of them.

Well have a wonderful weekend....Karens birthday, so it's a party at the big house tonight...looking forward to it, not at all fazed...will just schedule a 'free' meal and done deal.

See ya tomorrow.

I will achieve a minimum compliance rate of 90% on my pre-determined training and nutrition and plan.
I will complete the single daily actions that produce results.
I will burn my bridges and not look back.
I will never surrender

Thursday, March 26, 2009

M1 | Day 5

Above and Beyond

I got my schedule a bit messed up and had to do some re arranging. Didn't affect up my compliance at all but as I stepped onto the treadmill I had a choice. Do I do the 18min program or the 24 min program..normally I would have been satisfied with the 18 min thingy but I stopped and thought...how badly do I want to achieve my goals..The answer was really badly so I opted for the 24 min number......yoo hoo, big time victory.

This program of Adam's is really teaching me to question the voice in my head and then make a conscious decision.

A fantastic by product of getting into shape.

I really am seeing things differently from the way I've viewed them before...perhaps because I've made a commitment to a new lifestyle...or perhaps because I left all my brains on the operating table ;-) Whatever..it is a positive thing and it is something I can take with me to all areas of my life.

I have always been aware of visualisation and affirmations but now I am really making them work for me. C'mon dougal you can go further, faster,higher than ever before, you can, C'mon..and before you know it you are actually exceeding your expections.

And...when your expections become your comfort zone, man have you got the game whipped. Big Time.

Day 5... total compliance since day 1 ........100%

"The way back" Day 4

Massive action | Massive results

I will achieve a minimum compliance rate of 90% on my pre-determined training and nutrition and plan.
I will complete the single daily actions that produce results.
I will burn my bridges and not look back.
I will never surrender

Wednesday, March 25, 2009

M1 | Day 4

"The way back" Day 4

Massive action Massive results

I am absolutely loving my weight training. Reason....my head is on right. I'm doing something I've never done before...I am AWARE. I didn't check out when I walked into the gym I checked in. Over the years I've been training of course I've worked hard but I don't remember the kind of focus that I have now.

What I mean is this. As I entered the gym I said to myself "this is going to be the best workout you've ever had." As I trained I said " Man this is the best ever, the best." and as soon as I said it I felt energy surging into my body, much more than all the steroids I've done....KIDDING, no really I'm KIDDING, just checking to see if you're awake. OK, I promise I have NEVER juiced. Seriously.

Anyway, what a great session....like I said, I am loving this.


I will achieve a minimum compliance rate of 90% on my pre-determined training and nutrition and plan.
I will complete the single daily actions that produce results.
I will burn my bridges and not look back.
I will never surrender

Tuesday, March 24, 2009

M1 | Day 3


"The way back" Day Two

Massive action Massive results
My apologies that the compliance register is so small....I'm fairly technically challenged so I'm learning how to do all this stuff as we go along. Suffice to say my compliance for day 2 was 100%
I am so enjoying the routine of training again...I feel like the pieces of my life are starting to fit together again like a perfect jigsaw puzzle.
I'm focussed in the gym, I'm thinking about my nutrition with great efficiency and my mental excersizing is working well.
Still buzzing, big time.

I will achieve a minimum compliance rate of 90% on my pre-determined training and nutrition and plan.

I will complete the single daily actions that produce results.

I will burn my bridges and not look back.

I will never surrender

Monday, March 23, 2009

M1 | Day 2

"The way back"
Day Two

Massive action Massive results

Day one successfully completed. It was not without it's challenges on day one however. It was Karen's birthday yesterday and I said I would cook dinner and give her a break from the kids etc. (actually it was so I could control what I ate...he he he ...evil laugh.)

So what did we have...a superb piece of fillet steak, fresh asparagus, baby potatoes and a delicious fresh garden salad. All cool.

She loved it, so did I, so, it was all good.

My weight training went exceptionally well and I left the gym feeling like I had given it 100%.

So day one down...roll on day two.


I will achieve a minimum compliance rate of 90% on my pre-determined training and nutrition and plan,I will complete the single daily actionsthat produce results,I will burn my bridges and not look back,I will never surrender

M1 | Day 1

"The way back"
Massive action Massive results
Everything according to plan. 1st meal on time at 5.15am, weight training at 10.30am, all on schedule. Feeling super exited about M one.

I just need to clarify a few issues. I write my blog posts during the day which logically would mean that my accountability template would not be complete if I inserted it now so I've decided that I will insert the template with my daily picture...the day after they occur. That way I can keep writing my post during the day instead of waiting until 10pm or so to complete it and then blog which would cut my sleep time. Don't want to do that.

All that it means is that what you would be looking at today would be yesterday's information....no biggy.

Cool, that's outa the way.

Since I've been out of hospital I've really felt the need to get back into decent shape...as you'll see tomorrow, a year's forced inactivity has taken it's toll, but I never really got organised enough to know exactly what I wanted to do.

The result of a mindset " I know what to do" because I've done this before. Ugh ugh, don't work like that.

I've been rudely reminded that one swallow does not a summer make and I can't believe how ready and organised I am now that I have worked my way through all the modules and done my planning.

I know exactly where I'm going and how I'm going to get there.

Planning is not evrything, it's the only thing, to paraphrase the great Vince Lombardi.

Try and do a serious physical transformation without planning and see how far you get.

So day one is on it's way and I feel fantastic. 84 days from now I will be a completely different person and I will be renewed every mission thereafter.
I will achieve a minimum compliance rate of 90% on
my pre-determined training and nutrition and plan,
I will complete the single daily actions
that produce results,
I will burn my bridges and not look back,
I will never surrender

MISSIONONE has left the building.....whooooosh.

Saturday, March 21, 2009


Countdown to M1 - The road back to me.

D-day - Blast off minus 2

2 days to go...am I ready, you betcha, I am so hyped up for this and everything is in place.

The modules have beed studied, the nutrition plan done, the training program sorted, now it's just a matter of pressing the GO button.

I hit the ground running on monday with my first meal of the day at 5am and my first training session at 10.30am (weights)

See ya then sports fans.

Friday, March 20, 2009



Module 4 complete

You do not wake up one morning deciding to transform your body, head for the gym do a few exercises and smash a protein shake into your face.

You do not.

If you want to know how serious you are about transforming your body and mind you have to read the nutrition module of Adam Waters fantastic RTP - TS.

Wow.....5 pages in, it's like....." well let me take an aspirin and go and have a lie down."

Man it is comprehensive.

I can tell you this after acquiring a bit of knowledge of nutrition and nutrition plans over the years....this is the real thing.

If you take the time to sit down and gain some insight into the workings of this plan I guarantee you, you are 80% home free.

Designing a correct scientific nutrition plan for yourself is not easy but it is foolproof and this program really helps you to do that in the most comprehensive way possible.

Well done Adam.

I am jumping off the walls waiting for monday to come for...........

The road back to ME

I havn't been this excited since I was sucking morphine in the back of an ambulance at 180kms and hour with one leg over the cliff wondering if I needed to go quite this far to get the ultimate adrenalin rush.

Seriously....I am super thankful to be here an be able to take on this mighty challenge to be my best again.
Rock on monday

Thursday, March 19, 2009


module 3 - complete

I am doing this by the book. I have completed all the instructions as per the modules and am learning so much about myself that I didn't know. It's fascinating how we switch off to stuff that causes pain.

I am amazed at the depth of layering that Adam has included in the different modules. The complexity of the human mind/soul has been captured in great detail and this is so important since this is where it all starts...in the mind.

In completing the modules a whole lot of soul searching is necessary but at the end of it you just know that the feedback is going to help you achieve your wildest dreams.

The concept of missions is genius. The word DIET implies that there is an end. Well I've got news for you... there isn't.

If we don't grasp the concept of LIFESTYLE change at this point...either go back and understand it or....jump off the bus.

Looking forward to day 4 tomorrow.

You've done good Adam.

Wednesday, March 18, 2009


Module 2 complete.

Introspection is a funny thing. Well, not really funny but it forces you to wake up to reality and if you are totally honest it will reveal stuff in your life that will change the way you are forever.

I've just completed the PRW module of RTP - TS and uncovered a whole lot of things that I had never thought of before that have held me back. The pleasure PRW's are also exciting enough to keep propelling me forward.

It's actually exiting to think that at any stage of your existence you can change the way you think about and action things in the blink of an aye. The past is gone, the future is your choice...from now.

I've got all my pain and pleasure PRW's on my PDA so that I can internalise them at any time as well as my visualisation picture which I think is very important. I will be looking at them very often.

Looking forward to module 3 tomorrow.

Tuesday, March 17, 2009



For those of you that may not be aware I have been blogging for some time now and I am part of Adam Waters shreddersphere.

In April of last year I came very close to losing my life in a freak surfing accident. ( I broke my neck very badly after coming off my board head first into a very hard sandbank)

I have spent the last year in and out of hospital ( 5 operations to do a spinal fusion, put in titanium hardware to hold me all together, get rid of persistant infection, plastic surgery to fix a hole in the back of my head, take out the hardware etc etc.)

I came out of hospital after my last op about a month ago and two weeks ago felt that I was well enough to start a shred of my own. I announced goals and time frames etc....

.......and then Adam Waters RTP Physique Transformation program hit the streets.

I took some time to reflect on the parameters of the challenge I had set for myself and thought.
"What a woosie." Loosely translated that means " C'mon son, you can do better than that."

So....I reflected on what Adam always advocates AND DECIDED TO TAKE MASSIVE ACTION.

I am undertaking the biggest challenge of all.....to successfully complete

I am going to undertake this program in it's entirety and without putting any limitations on myself. This program will get 100% from me over the next 90 days.

Furthermore, just to add a little pressure to my accountability I am dedicating my transformation to two guys in this industry I have immense respect for.

Adam Waters and Carlos DeJesus the next 90 days are for you.

I will use all the tools that are in Adam's program and have already completed module 1. Module 2 tomorrow.

I am super excited about this ' life changing journey ' since it's the first time for a year that I will be able to train and eat consistently and with purpose.

I hope that you will all enoy this journey with me and please pop in and leave a comment of encouragement every now and again to keep me motivated.

Come in and watch me grab my life back by the scruff of the neck ...day by day.

Thursday, March 12, 2009

The road less travelled

Wow, what just happened here....who is this guy?

The RTP - transformation system by Adam Waters is what happened and who is he?

I can understand someone happening onto Adam's program via Google or youtube or one of the social networking sites or, or,or and asking the question, but for an awful lot of us we have seen this coming for some time.

For me it is real interesting to have been able to observe first hand the progress, the latter part anyway of this work in progress. As Adam himself says, he's not done yet.

Here is an ordinary guy, who has snatched victory from the jaws of defeat and become extraordinary.

What he has done is proof absolute how you become successful by giving to others.

Through his own efforts, initially with no thought of personal gain he has firstly ' taken ' back his life by force and secondly turned the methodology of that victory into a world class business.

Here is a guy that stood up and said ' enough is enough ' and refused to accept second best. He with huge courage made public his personal transformation and dragged hundreds of us kicking and screaming along with him.

I predict that the guy will become a leader in the health and fitness industry and will be travelling globally to address health and fitness conferences all over the planet very soon.

Having said all that, here is what I believe to be the interesting part. Listen up.
This planet is in tatters....and we have made it so.

Corporate obesity caused by individually overbloated executives.....greedy public servants with no regard for the public they serve and the encouragement of general anarchy on a global scale has taken us to a place from which a whole lot of people will never return.

I have been on this planet a long time and I have never seen mass ' shoulder drooping resignation ' for the situation we find ourselves in like this ever before. 1929, phaa....nothing compared to where we are now.

How do we re group....how do we find our way back, ploughing through the treacle of uncertainty, in the dark.

Health and fitness is how. It starts with US. How we think about ourselves. Health and fitness plays a huge part in the phsycological well being of the planet. Collective positiveness is a start.

There are thousands of 'guru's' on the net telling us how to get healthy.. for personal gain, but only a handful of people really dedicated to helping others through walking ' the road less travelled'.

Those that have REALLY struggled to find out who they are and how they get to where they are supposed to be.

Adam Waters is one of those...the real deal and I reckon that without laying it on too thick, he will single handedly play an enormous part in kick starting the global recovery

Before you splutter into your coffee and wonder if I've gone nuts think about what that would take.

Make no mistake the RTP transformation system is already a big hit and the power of networking on the internet is going to make it a giant. What does that mean. It means that hundreds of thousands of lost people, if not millions are going to be using this system to reclaim their own lives

Who would argue the possibility of a high percentage of those being major decision makers in business, industry, government etc etc.....c'mon, who's to say?

This is a 'complete' transformation system that WILL change your life and the world along the way... because the principals and values we all should live by are contained inside the box it comes in.

You don't just do what he has done over 8 years with an ' oh that looks cool, let's give it a shot'.

The way the program works is the way the world should work. Business, government, industry should all take heed of the principles he lives by and the commitment he believes in and we would not be in this mess....but we are so......let's ALL work one by one, together to make it right.

Adam started out just wanting to find himself. Committing to change by taking massive action and in the process he is changing the world.

Boy....bet he didn't see that coming.

Friday, March 6, 2009

The road less travelled

Week 1 - DONE
Still trying to figure out how to edit these pics so they sit side by side. I'll have it sorted by next week.
Had a good week training and eating wise. I've lost body fat so I feel good about my efforts.
I'm enjoying the exercise and feel better every day. I've been off antibiotics for 2 weeks now and have one little patch to heal at the back of my head and I'll be as good as new.
I work better with routine and I'm still trying to get into that and find a rhythm that I feel comfortable with.
Hope everybody else's training and shredding is going according to plan... be great if we go into the weekend with a collective positive attitude. I believe that the situation globally would be a whole lot better if we talked ourselves up instead of down.
If our health and fitness plans are going well it makes everything in life go a lot easier I think.
Let's all be very positive going forward....can't hurt can it.

Tuesday, March 3, 2009

The road less travelled

Driving to the gym this morning I decided to take a different route. I had to pay attention since I was largely driving into the unknown. I had to be aware of things like how long it would take me and whether there were any obstacles such as road works that may hinder my progress and make me late etc.

Made me think, as I was driving that our health and fitness is pretty much a parallel.
We are free to make choices. We are free to to set up our own program based on the available knowledge coupled with our own experience.

Fact is we are going to get bored at some stage and if the stimulation of a new routine is going to get us to the same destination, hey, go for it. Just make sure that it is going to get us to the same destination.

That's where the road obstruction thingy kicks in. Not much good doing a ' functional training' (mimicking body movement) session if you have been using a split routine to train specific body parts for a body building competition.

Mental stimulation is as important as the physical and make sure that before you head out to do the session that you are ready to give it everything. There should be a sign outside every gym that says " Park your ego and troubles at the door" and put on your 'training' head. The one that allows you to focus fully on what you are doing.

That way you get full value for your effort. Nothing worse than walking walking out of the gym and thinking " well that was a waste of time."

Go out of your way to " find a new route " if the old one is making you flat and you'll soon find your enthusiasm retuning.

Monday, March 2, 2009

The road less travelled

Watching the Australians give South Africa a hiding at cricket (to you Americans that's Baseball on valium) reminded me that you can't win em all.

What you can do is keep playing the game. That's what life is...a game. We are supposed to have fun. It is not supposed to be one long drag.

How do we do that...Like professional sportsman we must find something to do that will make us happy. Our passion...Our calling.

We won't win every game but when we lose, we sulk for a while...that's OK, but then we get up gather strength and courage and carry on. Get better at what we do, learn new skills, practice them, start winning again

Kinda like health and fitness...we are going to fall over from time to time...probably often actually but we don't have to stay down. We have only lost when we don't get up and for all of thus that is only as far as...the next healthy meal or...the next workout. That's all it is.

Just keep on moving forward and one day....wow, our goal is just around the next corner.

We are all winners until....we decide to lose.

Please don't let that happen to you.