THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 20

I love listening to friends talk about how great life is.

Most of my friends are like this. How come? Because I chose them like that. I would not want to be surounded by negative people so I choose like minded friends.

People like you guys and gals who have been such a great support to me.. People who want to move forward. Only look backwards if you want to go in that direction.

I don't listen to the news, I don't read the papers, I watch TV intuitively, meaning if I am watching a movie I know nothing about and my spirit starts feeling disturbed...bang, bang, move on to National Geographic.

I don't think I'm being naive, I think I'm being realistic. My thought processes affect my life and I don't want to be at a dinner party where everyone says "oooh I hope I don't get mugged on the way home."

We are going through some turbulence in South Africa right now...political and criminal and all of a sudden a lot of people are leaving the country.

I speak to some of these and ask them why they are going. Most of them say they can't stand the crime. I then ask them how they have been affected by crime and a lot of them say..."We haven't, but we read about it in the papers,". Oh so you are making a decision based on something that MAY happen in the future. SAY WHAT? Boy if that isn't attracting bad stuff to you then I don't know what is.

Fill your mind with things of health and fitness, good positive happy friends, weekends filled with love and laughter and family, scrumptious BBQ's with super healthy tasty food. Fill your childrens heads full of good stuff, not stuff that MAY happen.

Remember 90% of your fears NEVER materialise. Live life as it is now, not as it may be tomorrow.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 19

7.00pm, just got back from the gym......there were a couple of young people in the gym training...or rather chatting, to each other, and asking me questions about nutrition in between. Made me think about success or not in your endevours, specifically in the gym. I see so many people who are just spinning the wheels before they head across the road for a 'big mac' and a 'coke light'.

Are we as health and fitness professionals doing the best we can to educate people like this.

The questions were coming thick and fast whilst I was training a client and I had to gently move them in a different direction. Now I wasn't being unkind but a paying client deserves my full attention.

How do I as a trainer help people who don't pay me. Well I do, but at a time that fits in with my schedule and not theirs. Motivation seems to wane when things don't go according to other people's diaries. However if someone really wants help I'm only to happy to help them understand how to read food labels, how to build the basis of a program, and the basics of nutrition. That's who I am.

Some trainers I know won't do a thing outside of the hour booked and paid for.

I think we have a duty to be as helpful as we can if we are to make a difference.

At the very least we are honour bound to explain to people why the way they are training is a complete waste of time.

1. When you walk into the gym, do so with full focus and a detailed plan of action...and check your ego at the door.
2. Plan what you are going to eat the following day and make sure you have it packed and ready to go when you head out of the door.
3. Make sure that you actually eat what you planned to.
4. Know how to do the exercises you have planned and have a logical reason for why you are doing them.
5. When you get to the end of the day, take five minutes to evaluate what you did and compare it to what you planned to do.

If you do this, which is not exactly nuclear physics, you can be sure you will be heading towards your goals and not away from them.

Anything else and you might as well jump on the couch with the dog, and watch the Disney Channel, for all the benefit you'll get.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 18

As I watch a beautiful cherry red sun set over the valley from my patio, it occurs to me how lucky I am. I have come to the end of one journey and I begin another. Stronger, more resilient, tougher, with greater faith and no real downside.

Yes I have limited neck and shoulder movement, so what. I really believe that I have gained a lot more than I have lost out of this experience.

For one, out of my accident I met an amazing human being, Carlos De Jesus. The power of communication over the internet has negated the actual distance between us and has allowed us to interchange ideas, explore life values and principles.

I have a deep respect for this quietly dignified man who has achieved so much in his lifetime without any brash trumpet blowing, a rare quality in these modern times.

This powerhouse is the genuine article. An unconditional giver who lives life with joy and passion and respect.

One day soon, in perfect health, because of him, it will be my great pleasure to stand before him, shake him by the hand and say "Sir, I salute you."

http://www.carlosdejesustotalfitness.com/

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 17

Spent yesterday moving back to my own place. Although my girl has looked after me beautifully it is extremely liberating to have the freedom I have in my own place. I just feel like.....I'm home.

First day back at work today. Trained 4 clients this morning. Had to do things differently. More explaining and less doing. I'll get it after a while.

Everybody in my gym was surprised to see me looking so well. Maybe they expected a walking corpse.

Right now I'm pretty whacked so I'm going to chill until this afternoon when I'll look after another 4 clients.

All in all I'm feeling great though.

See you tomorrow.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 15

"Thought it might be a refreshing change to show the front of my head and that I do still smile"

Facing the giants.....a great movie I watched this morning at 2am when I couldn't sleep.

Theme was..Football movie with the underdogs beating "The Giants". It got me thinking about my own life.

A lot of what I write about is introspective, me talking to me, although it doesn't look or seem that way. This post is no different.

Facing my own giants is something I think about all the time. One of them is procrastination. Another is procrastination. A third is procrastination.

I have fought this giant the whole of my life and it's a battle that I contain but know that I can never win. It's something that is waiting to smack you on the back of the head every time you look away.

That's the thing I've learned about bad habits. They never go away entirely they are just wating for a temporary lapse in focus before they strike.

Now don't get me wrong, I'm not giving weakness or bad habit, any power I'm just saying that WE sometimes allow them into our lives by the way we behave and before we know it...bang.

We HAVE to keep affirming positives, and keep fighting the good fight. On a daily basis we have to 'do' what has to be done and not 'say' we will do what has to be done. Big difference.

The more we oppose 'the giants' the easier it gets and it does get easier, but dropping your guard is even easier so don't let that become an option..

Keep on fighting every day, and your soul will get sronger your spirit will soar

and if you look hard enough you might just see the smiling face of God and feel his hand on your back giving you an encouraging nudge.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 14

pre op (hole)

Post op (hole gone)...well sorta

......so Mark, the supercool young 'nip'n tuck' dude says to me "Here's how it's going to work.
Option 1. Straight pulling together of the hole, stitch it up, job done.

Option 2. Cut the back of your scalp to allow some room to move and then sew up a flap and close the hole, job done.

Option 3. Skin graft. Piece off the inside of your thigh stitch it over the hole nip'n tuck, job done.

" My reply, "Mark, I do not want a skin graft."

He gave me his quote and that meant more surgery since I had fallen down on the back of my head when I saw how much it was.. this made it worse. "Don't worry" he says "I already factored in extra money for the fall, this happens all the time"............... Ya think. :-)

Right, now that's out of the way I got booked into the hotel...ugh, hospital and settled back to wait.

Couple of hours later, I was wheeled up to surgery where I was given some pre med which knocked me out like a light before I even went into theatre.

Two hours after that I was back in the ward feeling very groggy and super thirsty from the Intubation pipes. (Those things they stick down your throat to help you breath. They do it all the time in ER)

My old friend Mr Morphine helped to get rid of the pain completely and off I went to sleep.

Actually it wasn't a bad experience, I made some new friends, wandered around the wards offering soothing words of encouragement to other inmates.

When I was checking out an oriental couple came to ask me for directions in Japanese and I couldn't understand why until I looked in the mirrow and saw that the skin at the back of my head was too tight and I had a kind of sideway's face lift. Tight eyes and all. ;-) . Minority group watchdogs, take a valium.

Couple of days in hospital is actually good for introspection and I found myself thanking God once again for the fact that I was mobile, happy and healthy.

Good job Doc.

Thank you for all your prayers and good wishes I appreciate all of them and...they worked.

My brace is finally off and I have sprinted over the last hurdle. I'm done.

One week of no exercise and then I'm back....Can't wait coach.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 10

Returned from my visit with the plastic surgeon. Joint decision made...I'm going back in wednesday for more surgery. Be gone a couple days and then I'll be just fine. Last step will be losing the brace and then I'm done.

I'll miss blogging for a few days but I'll be back with my 'nip'n tuck' story.

Take care while I'm gone.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 9

Sunday today. We are having a barbeque so today's post is going to be.....oops, hang on. Ok am back and I have to go and peel potato's so see ya tomorrow.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 8

ADAM WATERS a tribute.

As I have said before, whilst out walking I often start a conversation with myself about something that has popped into my head, current affairs, world peace, greenhouse gases, oil prices and other trivial issues, and of course personalities. God being one of those and I am not being disrespectful when I say that because I certainly don't think of him as a personality, but then of course when I think about the Father I end up having a conversation with Him instead of just thinking of Him. Sound confusing, no worries, today it's about a personality. Someone who has single handedly changed the face of health and fitness in a multitude of people's lives. Who on earth am I talking about.

ADAM WATERS.

Today is a tribute to a shining light in the fitness business, a beacon of hope if you will. In fact if you've been having difficulty keeping track of your health and fitness program in a turbulent sea of junk food and suspect training programmes, you would be wise to hope that the light shining afar was the lighthouse beacon being operated by Adam Waters.

I've been in this business a while and I've seen a lot of snake oil salesman but the one man who has consistently been promoting and selling 'accountability' and not taking a dime for it is Adam Waters.

Now you can have the best program in the world in addition to the most sophisticated eating plan imaginable, unless you are accountable to someone, or many people, chances are, you are going to bomb.

No man is an island and we were never made to operate alone. I mean God even gave Adam (the original) a partner right.

Over the years Adam has been absolutely consistent through trials of his own and has come through shining. He had the courage to put himself out there in the beginning and test the product so to speak. It worked.

The man is now at a point where he has products to take to market and buy them you should...WHY? Because it's not often you find someone who has publicly road tested his product over years and what does that mean.

Adam Waters has INTEGRITY, and folks....you just don't walk in and buy that off the shelf at your local seven eleven on special.

Adam, my friend, I salute you.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 7

Very busy day today, got up early, checked mail, did some stuff around the house, went to the gym to train, then to the store for some supplies...sounds like I'm a bear hunter in Alaska stocking up for the winter.

Phoned Madiba, that's Nelson Mandela to you, to wish him a very happy 90th birthday. I'm kidding, not about the birthday but the phone call..I wish I could phone him. I mean c'mon 90 years old.

Isn't it amazing to think that one of the most influential statesmen in history spent 28 years of his life in prison on a remote island before anybody really took any notice of him.

He then comes out of prison and in a very short space of time becomes President of a large country. His work managed to create a role model for democracy. The rainbow Nation.

Now what has this got to do with you. EVERYTHING.

If you don't believe that consistency to purpose and daily belief in a long term goal can work, read this post again.

It took the man more than the 28 years but he never gave up, never.

What a giant.

Madiba, I salute you, happy birthday Sir.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 6

Another goal smashed.....walked 10kms today....and I feel just fine.
It's a magnificent winter's morning here in beautiful sunny South Africa, the birds are chirping....Oh no sorry that's the ringing in my ears. I noticed this morning whilst on my sojurn around the countryside that I have a permanent ringing in my ears...doesn't bother me, it's just there. Wonder if it's always been there or if it's there since my accident. I also have...you're going to love this one...a click in my head when I start walking. I mean it's a definate click every alternate step....no really..I wonder if it's all the harware in my head aligning itself for the walk, coz it goes away when I'm warmed up. I move my brace around, check my clothing, dude I'm telling you it's in my head. Weird.

Must chat to Carl my nuero, about that.

So, my head is in rugby mode for saturday, The Springboks Vs the Wallabies, another giant game coming and of course The Open golf championship in England....and you know I love golf. Better start helping more around the house if I want to watch all that. C'mon sports fans, you know what I'm talking about.

Reminds me of a business rule I learned a very long time ago. "For me to get what I want, I need to give the other person what they want." Simple, win,win.

Works every time.

Hope your life is working for you...if it isn't, take a journal and start writing...write every day...a page or two is all....and you'll soon figure it out.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 5

My hand is poised above the paper. The pen within it quivers, a blob of bright blue ink gets ready to drip, unless I apply the pen to the paper and write something.

Got it, I'll write a poem. Inspired by Yeats, and Keats, Browning and Gehrig...oh no sorry he was a baseball player wasn't he, albeit with a tragic story.

Ah yes, Lou Gehrig and "The Babe", hero's of a bygone era, role models for thousands of american kids. Well there was no TIVO in those days what did we know from Gehrig and Ruth, or even baseball for that matter. Here in Africa we played rugby and cricket, which by the way has been called "baseball on valium".

The role models these days are Barry Bonds, the monsters from WWF, giant bodybuilders like multi Mr Olympia Ronnie Coleman, and those incredible athletes who spend three weeks at 100% riding 3500kms in the Tour de France.

Isn't it a shame though that that the kids of today revere those who have attained glory through illegal means, drugs if you will. Isn't it sad that major athletes of today pay over a major part of their earnings to their chemist.

The summer Olympic Games are around the corner and billions of people will be passionately watching their hero compete for glory only to have their adoration shattered when this or that superstar tests positive for Anabolic Steroids and is ordered to return his medal.

It's a shame to think that some of those kids themselves will succumb to the lure of the filthy "so called elixer of life", all in the name of narcissism.

Play your part and be a role model to your own children, for isn't it so much better to stand straight and tall, lean and strong one year from now, looking into the mirror, and be able to say. "I'm a natural."

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 5

What is it that fascinates us about leaness in the human form? Who was the first person or group of people to decided that lean and muscular was the way to go?

How come we are not all striving to be 130kgs and 53% bodyfat?

Can you imagine this scenario:
"Good evening ladies and gentlemen and a warm welcome to the 2009 european summer collection, we are going to show you the very latest in beautiful swim wear for your european summer holiday....as you can see fashionable swim wear gets smaller each year and this year is no different." Lights start flashing, music starts thumping, and the ramp floor starts bouncing...."Ladies and Gentleman our fist model in a stunning skin tight ultra small bikini, Naomi Crumble." An audible sigh of admiration from the very experienced audience as Naomi lumbers onto the stage looking like a beached whale. "Oh my goodness, exclaims an afficionado in the front row, She's put on at least another 15 kilograms from last year, oh my, she's absolutely exquisite". Smiling Naomi turns and lumbers off stage as the italion supermodel Fabio Luvafood, is smashing the last of a chocolate eclair into his face before he rolls slowly onto the ramp.

A blond socialite 2nd row left almost falls off her seat with delight...."Ohhh Fabio, ohh, my fat fat Fabio", she sighs. Two others VIP guests turn to each other and simoultaneously gasp.."Is, Is, Is, he actually wearing a costume at all." His fleshy skirt completely covered his nether regions making it impossible to see if he had remembered to put on his Karl Largerfelt original bathing suit whilst stuffing the last of the cream chocolate mix into his mouth.

"Oh I so love these shows" say two VIP's to each other, "I just love the way the models just get fatter and fatter each year...how exquisite. By the way, it's my turn for lunch, there's a fabulous new Kentucky Fried chicken just off the strip, I had to book 3 months ago for a table. They have an all you can eat special. C'mon let's hurry".

Just a tongue in cheek, lighthearted look at the way we see bodies...others and our own and imagining, just for today, how it would be if things were different.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 4

How long have you been saying. "I am sick of the way I look and feel and on monday I'm going to do something about it". How many times have you started on monday only to binge on wednesday evening and say " Monday, I'll start again on monday." Maybe all of us have at some stage.

Well I'm sorry I do NOT have the solution but you do.

This seems totally out of left field and I have no idea where the idea came from but what about this. It goes against everything I have ever learned about goal setting but as I sit here thinking about it as I write, it may just work.

We are told to set a long term meaningful goal and then take daily action steps, but the fact is that's tough to do when your goal is bigger than Mount Everest.

So what about this....a goal is a goal and anybody can do something for just one day. Set a goal "just for today". Whatever it is. To train with intensity, to eat 100% clean and so on.

When you've got through today, do the same thing tomorrow. Work it properly and before you know it a month will have passed and you will have achieved great things.

Maybe this sounds crazy and maybe it doesn't but if it helps one person to get on and stay on track I'm thrilled.

Give it a try...can't hurt.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 3

My team won at Duneden, New Zealand for the first time in 100 years and Larry made the point " That's patience"

Now..that's a very astute observation from Larry who commented on my blog post yesterday.

I read a saying some time ago which has stood me in good stead at times when I want to go too fast. 'You can't push the river'

In a world where we have fast food and instant gratification for just about everything the word patience has been relegated to a dusty tome in the scruffy archives of an old library somewhere.

We need to bring the word back into fashion because "we cannot live without it" and if you don't believe me try getting into a department store on "MEGA END OF YEAR SALE, EVERYTHING HALF PRICE, ONE DAY ONLY" whilst the doors are still locked and you are behind 50 other people queuing for the same reason as you without a whole lotta patience.

Patience is needed in everything we do. The art of a business deal is built on patience. Catching trout on a sunny saturday afternoon in waders in the middle of a lazily drifting trout brook, is built on patience, and winning an important rugby game is built on patience.

In sport, it's a guarantee that you'll get no where if you don't have patience. Building muscle takes patience. There is a popular misconception that you can build big muscle in a very short time...not true, it's extremely difficult to build muscle, unless you're a beginner, and any honest 'natural' body builder will tell you that.

Patience is what is needed to follow any kind of fitness routine through to success. Day by day perserverance, long term, dedication to purpose, daily action steps, patience to get through the down times, and there will be.

One thing I know for sure, even though we don't like it, 'winners are patient, guaranteed'.

Set your health goals, believe that you will attain them, building your action steps daily and have patience.

YOU WILL GET THERE.

THE CRUSADES - by dougal macdonald Chief Evangalist - 2nd 28 day | Day 2

I'm over the moon

My rugby team The Sprinkboks just beat the All Blacks in their own back yard. Beat them by 2 points in Duneden for the first time in 100 years.

Although we are the world champions we did not play the all blacks at the world cup and they are the number 1 ranked team in the world. Well today was special and I'm just jumping for joy.

Whooooooooo Hoooooooooooo

Ahem! onto real stuff. Had a good training session today in the gym after 5 minute bike and a good stretch. Feeling better every time.
Thanks Coach.

Have a wonderful weekend, it's a choice.

THE CRUSADES | dougal macdonald Chief Evangalist - 2nd 28 day shred | Day 1

Just been to the plastic surgeon. He seems to think that the hole in the back of my head is healing just fine and won't need plastic surgery. 2nd opinion next week

Now...NEW 28 day goals

1. 6 clean meals per day + 8 glasses of water 6 days per week
2. 3 walks per week building up to 20kms per week.
3. 3 weight training sessions per week building up to 3 sets per bodypart or 100% compliance with my coach.
4. Back to training clients in my own gym by end July.
5. Buy a new car with park distance control (my limited mobility is a problem)
6. Move back to my own house and start taking care of my self. I think my girl has had enough.
7. Blog every day.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 28

Day 28 of my 28 day Shred (well my version of it )

What did I want to achieve?

28 days ago I was barely out of hospital. I had set a goal to walk 3.5kms twice a week and start doing freestanding squats and calf raises. 4 days of exercise, such as it was then.

What did I achieve?

1. I am walking 15kms in three different sesssions per week.
2. I follow an extensive flexibility/stretching/core strengthening routine daily.
3. I am doing a full body weight training routine in the gym 3 times per week.
4. I am off ALL medication which included antibiotics, painkillers, anti-inflamatries, anti-dpressants, sleeping pills and anti-coagulants.
5. My emotional mindset is extremely positive
6. Physically, I'm feeling fantastic, mobility limitations not withstanding.

I think I can be pretty happy with where I am.

Where will I be in another 28 days.

I'll post new goals in my post The Crusades shred 2 day 1 tomorrow

THE CRUSADES - by dougal macdonald Chief Evangalist - day 27

The Comeback Begins

It started early morning. Where the heck is my gym card? Do I have a sweat towel (glow towel for the girls) handy. Where's my water bottle?

I mean 2 months out of the gym and I've lost the plot. Finally with everything I need carrried out to the car off I trundle to the Gym. Yes I drove. Well it's only up the road...a back road. Oh get over it, so I drove.

Approached the door, walked in and was bombarded with house music, people walking in different directions, trainers huddled with their clients, sharing intimate secrets. It was a bit of a culture shock but I was brought back to the present when Bruce, a trainer said to me "Sheesh dude I didn't recognise you you've lost so much weight. What happened? Wow, are you sure you should be here. Bro go slow, right?"

Moving swiftly to the stationary bikes to eliminate further verbal "warm ups" I jumped on for a 5 minute warm up. Gave me a chance to get my bearings. I looked around. Some of the usual suspects on the bikes, munching on a carrot and bran muffins and reading O magazine. They come to an interesting part in the article about 'tighten up your waist and your finances'
and they....stop. At some stage they realise this, have a quick look around feeling self conscious and start pedalling madly again, until the next rivetting article. I enjoyed my 5 minutes and headed for the stretching area.

Full body stretch complete and to 'The weight room'. The area where the big boys play. Oh yeah. The guys who load up the bar with agazillion weights and do half a squat whilst the spotter behind him screams ' It all yours dude, all yours'
Then they leave all the weight for some poor sucker to unload.

I head to the bench. 'This is what I'm talking about.' I load the the olympic bar with..........nothing. that's it nada, nothing.

I get underneath the bar and close my eyes. 'Thank you God that I'm here and able to do this . Thank you'.

I call a spotter...no I'm kidding...and unrack the bar. Boy it felt strange. My chest was pretty tight as were my shoulders but I did a set of 12 with increasingly good form after the first one or two jerky reps. Felt great.

Moving around the gym, lat pulldowns, tricep push downs, bicep curls, shoulder press, I soaked in the atmosphere doing one set of each slowly, feeling my way.

People looked at the Darth Vader collar and I could see wonder in their eyes. They didn't ask the question and I didn't volunteer. This was my time.

I left the gym and walked into bright sunshine....I'm BACK.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 26

Today is a milestone for me.

Although I have been walking and doing a flexibility routine daily, and don't get me wrong, that has been a valuable rung on the ladder, to day is the day that what I have been doing has prepared me for.

WEIGHT TRAINING

My neurosurgeon...that's right Carl...has given me the go ahead, my coach, trainer, friend, across the pond in the USA, has given me my program and it is with exitement and anticipation and no trepidation whatsoever that I trip along to the gym like a young girl skipping out to pick strawberries with nary a care in the world.....well, not quite but you know what I mean.

I will be doing one set of each body part with girly weights....take a valium all you feminists.... and I can't weight, sorry wait.

The music as you walk in the door, the vibe inside the weight room, lying on the bench with that wonderful feeling of anticipation as I put my hands on the steel and just take in that old familiar feeling. I know that my eyes will fill with tears as I quietly thank God that I'm still able to do this.

Visualise, take the weight off the rack hold it above my chest for a few seconds, lower it it till it touches my chest and lift it again with a 3/3 cadence.

I'm Back.

Shouldn't YOU be too.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 25

What did the neurosurgeon say?

The hole in the back of my head, which by the way will never grow hair again hmmm, maybe a shredders Tattoo!!!, is healing beautifully but will never cover with strong enough skin.

This means a skin graft of nice thick strong skin or a "pull" from both sides of the wound which will cover it with strong healthy skin.

One way or another after more surgery...by next week I'm done.

Sometimes I can be a real "wally" and it's funny how pain can sometimes manage to stop us from looking completely stupid.

My lady had a meeting whilst I was with the Doctor and I would have had to wait a while for her to collect me. Soooo, I decided the walk home wouldn't be a bad thing and I set off for home.

Only problem is it's about 25kms (15miles). Now I'm an ex triathlete and have run many marathons and ultra marathons so this was, in my mind, going to be a breeze.

After about 8kms I started realising this wasn't such fun and then that little voice said quietly "hey, aren't you recovering from double major surgery." Oh gee, yes I forgot.

At around that time I was saved...by the pain. I was wearing slip on mocasin type shoes which were never for Nike's distribution plan as a running shoe.

So, I had, whilst meditating along the way managed to acquire two beaut blisters on the back of each foot.

Now it doesn't take a rocket scientist to realise that if I brought my VERY stubborn streak into play and continued to walk, sorry... limp, I might not be walking anywhere for a while after another 15kms with blisters, that were already hurting.

I stopped, took a deep breath, calmed myself down, meditated for half an hour to get into the right frame of mind, said a couple dozen Ommmms with my thumb and forefinger circled neatly round to touch each other, took another deep breath and quickly before I changed my mind....phoned my girl and said. "OK, I'm done, please collect me."

"Sure" she said and before I knew it I was sitting on the front porch overlooking the valley drinking a mint julip.. Actually it was a protein shake and an orange.

My feet are fine and will be good to go for tomorrow's walk...with running shoes this time.

Oh...By the way....how far are you going tomorrow.

And...from the couch to the fridge 6 times, unfortunately does NOT count. Even if you were wearing Nike's.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 24

Life is about coincidences! No it's not.

Conditioning is a funny thing, it causes us, when we see or experience something incredible to exclaim "wow, how amazing is that." I still do it and then catch myself and remember that it's not amazing at all, it's simply serindipitous.

When our Creator combines with the universe and the laws of physics, things happen that seen incredible. Actually we should EXPECT these things to happen. After all we put these things into play even if we don't realise it.

Personally, I am on a journey which excites me beyond belief. Through no accident, I have connected with someone who is guiding me through my rehabilitation after my accident, "from rock bottom to mountain top and beyond" so to speak. (all will be revealed in due course, but it's hugely exciting)

I am planning a series of Health and Fitness seminars in South Africa in our summer and I really feel that my relationship with this person will impact those seminars. Now this is no accident....no, wow how amazing is that... this is me, manifesting, through our Creator, firstly the best person for me to work with, and secondly the reciprocation and friendship that comes out of that. One hand washes the other, so to speak.

This is how life works.. and...a positive goal, housed in integrity, with belief in manifestation, a huge dollop of faith, large self belief and a powerfully positive attitude, you will ALWAYS cross the finish line your journey complete, with arms outstretched and the outcome magnificently achieved.

Go get yours, whatever IT is, c'mon do it now. ...Off the couch, that's for the dog.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 23

I believe in God....now before you roll your eyes and head your mouse in the direction of something more interesting like " lightbulbsRus.com" this is NOT a religious dissertation and you might actually find an AHA moment or two right here.

Because I believe in God I believe, like gazillions of others in statements like
"As a man thinketh in his heart so is he". There are many references to the fact that God has given us a whole lot of neat stuff without us even asking for it. Stuff like "A Spirit of Power, Love and a Sound Mind." WOW that's huge. He has also given us well, kinda whatever we want, UP FRONT.

Now if you look at universal laws contained in the realities of Quantum Physics, (and no this is not new agey.) you will find that this all works together.

Gravity is gravity...whether the Queen or I drop an apple, the thing is going to fall to the ground. The law of reciprocation is the same and so is the fact that you can have, be, or do, whatever you want....I mean WHATEVER.

NOW, here is the great bit. YOU HAVE ALREADY BEEN GIVEN WHATEVER YOU WANT. All you have to do is decide what IT is and accept that you ALREADY have it and start running towards it.

Opportunities start apprearing in front of you. People start bumping into you saying "Oh yeah I can help you with that." Coincidence is not coincidence it is just God....or the universe, if you so choose, conspiring to make you into whatever it is that you have manifested.

Afirmations whilst unrealistic and ridiculous sounding now become reality sooner than you think.

Don't pooh pooh it, don't think about it, just accept that it's true and give it a fair trial. YOU WILL BE AMAZED.

One of my affirmations right now is "I AM SUPERFIT." Now, I've just broken my neck and I'm probably less fit than anyone reading this but I can promise you this. That affirmation will play a big part in my recovery and journey to superhealth and by December of 2008 I WILL BE SUPERFIT.

WHERE WILL YOU BE?

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 22

4th July - INDEPENDENCE DAY

To all my American readers, Happy holiday, enjoy whatever it is that you have planned for today.

Sometime today, stop for a second and think about what it means. America declared independence from the Kingdom of Great Britain. Why? because America wanted to be responsible for its own future. To be seperated from the nation it felt was holding them back.

Why don't you today, apply that to your own life. Make a commitment to seperate from people that hold you back. Dream Stealers, nay sayers, average people who are not content with their lot but don't have the courage to forge ahead and make a new way for themselves.

Don't let them drag you down. Perhaps, rather pull them up....or let them go.

Determine, on this historic day, to forge a NEW way for yourself. A way filled with HOPE, JOY, LOVE, DETERMINATION, SPIRIT, good old fashioned GUTS, and a damned good PLAN.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 21

South Africa is a magnificent country, full of hope and promise, the best scenery on the planet and extraordinary people.

Our Rainbow Nation which only became a democracy in '94 with a black man as president, Nelson Mandela, is a model for democratic change.

Yes we have crime, yes we have corruption, yes we have racism, yes we have inflation but beyond that we have OPPORTUNITY.

The opportunity to become the greatest nation on the planet. By definition I'm not talking about China's plan for greatness, which is a 1000 year plan for global financial domination.

I'm talking about, no violence, racial integration, harmony between us all and a love for each other born out of a love for our nation. Pride in what we have and who we are.

When our collective consciousness fully embraces a giving, sharing, loving mentality instead of constant power struggles, we will be adults and will have left childhood behind.

What can we as individuals do to support my dream...a unified, happy, successful nation, a model for global living?

WE CAN GET OFF THE COUCH. We can get fit enough to start doing things for others. When health and fitness enters our consciousness we walk taller, we are more confident, we are more assertive, we find the courage to change our miserable existance and do what it is we were MEANT to do.

Sometimes when it rains, that soft gentle quiet rain it almost seems to me that our magnificent creator, in whose likeness we are made, is shedding tears of desperate disapointment for the way we live.

OBESITY is no longer the fat guy next door. It is a disease which threatens our beautiful country and the planet.

Reduce your personal global footprint by not smashing so much junk into your face and your carbon emissions will be a lot more friendly to your neighbour, our beautiful South Africa and the planet.

START AN EXERCISE AND NUTRITION PROGRAM TODAY AND VERBALLY COMMIT TO SOMEONE WHAT IT IS.

I HAVE.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 20

HOPE starts us - DOING everyday, gets us there.

It hit me, like a sandbank upside my head, LOL, this morning, reading Meredith's blog, fabulously full of hope, exitement, determination and courage. http://roadmaptosuccess.wordpress.com/

BANG, that's where it all starts. Hope. Without hope, what's the point. Hope springs eternal and that is what get's us to start anything. Once hope has got us to a point where we believe, the doing, everyday, gets us there.

When things get tough and we want to quit, the hope of what we started filters back into our consciousness and wafts around like opium from a Hookah pipe sucking us in, reminding us why we started.

And if we recognise it for what it is and hold onto it, we DO, the next day and the next until we complete our journey. Hope is no longer hope, hope has become reality.

Hope is the journey on which we build TRUTH, Hope is the building block from which we leap higher onto a larger block until one day...if we have recorded our victories, we look back and down, and with a sharp intake of breath we realise how far we have come, victorious.

All victory is birthed in hope, a magnificent word, to which we cling for dear life when we are about to fall into our own personal chasm.

HOPE, Keep this word close and use it wisely, for it surely is our future.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 19

My "Prison Break" audition picture

God gave us a brain....and I think he'd like us to use it.

I believe that creative thinking is nothing more than believing that you are a creative thinker and then using your brain to create stuff. I am no Michaelangelo but I have proven my theory many times during the course of my tenure on this planet.....on myself... and yes I do know about all this left brain right brain stuff.

So what has this to do with health and fitness. Well I read an article recently, written by a top international trainer who made a very bold statement. "My perfect gym" he stated "would be a room with an automobile in it."

To make this even more convoluted, when people hear that I'm a fitnessprofessional, they very often, offer, unsolicited, the comment "Oh I hate gyms and I don't have any equipment, so I can't train."

REALLY....OK, this is where the automobile and the creative thinking comes in.

If you had a room, admittedly with a bit of length, containing a small auto you could build a super solid routine with any amount of compound exercises. Pushes, pulls, lifts, squats, stretches. Even a driveway and your auto would do.

Ok, what else am I talking about? When I was walking this morning....and by the way, I did a personal best for my 3+km route 26.50, I saw a lady and her daughter walking up the hill in front of me. By way of a quick explanation a large majority of our population in South Africa have no access to their own transport and they mostly live some distance from the nearest taxi route. In order to get to that route, they walk.

Mother and daughter were obviously going somewhere for some time since they were both carrying luggage. The interesting part was the fact that they would walk, stop and down luggage rest and then repeat the process. No thought, just do, that's just how it works here.

At first glance this seems fairly cruel and an archaic way to travel, but actually the up side of this is that these folk are super healthy. Getting from one point to the next is AN EXERCISE ROUTINE, and they do it EVERY DAY.

That is why the "have not's" in South Africa are a very healthy bunch. They either walk or ride bicycles and generally are carrying something with them.

When they get to the taxi they are subjected to the most hair raising and suicidal ride on the planet. One hundred and plenty kms per hour through rush hour traffic weaving to and fro is not a pleasant experience, but the up side is that for the duration of the ride their heart rate is up around 90% of max which means they get a solid Hiit cardio workout eavery day without leaving their seat.

I remember some years ago seeing before and after transformation pictures of a woman in a remote area of South Africa. She had no access to a gym so she made her own set of barbells by securing empty 2ltr plastic soda bottles onto each end of a broomstick and filling them with water. By varying the amount of water she had a whole set with varying weights. That's CREATIVE. BTW her transformation was unbelievable.

The point of all this is that you do not need a designer gym with fancy schmancy nachines that shape your abs whilst serving a skinny, latte without wings and turning the pages of cosmo for you at the same time.

All you need is to use that brain God gave you, get creative and go workout.

GO TELL SOMEONE, GO TELL LOT'S OF PEOPLE.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 18

For those of you, my good friend Lynda, and others who recall last monday's post, it seems that back into hospital for a general anaesthetic and plastic surgery is going to be a reality. Will have more next monday but my neurosurgeon is concerned about a wound at the back of my head which is healing but won't be strong enough and will probably keep breaking through so...skin graft city here we come. Another trip to the land of nod courtesy of happy gas.

Back to something more interesting tomorrow

Peace

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 18

A beautiful crisp sunny sunday and my girl and I are off to look at some of the beautiful gardens she has built. Double dose of beauty with the gardens AND the girl.

How can I go wrong.

Have a splendiferous day

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 17

A drawing I did a year ago of Nelson Mandela as a gift.

You'll understand when you read my post

I have found a new love.

Not the kind that would cause my girl to head off to the nearest gun shop to acquire something, that would remove my manhood in the most brutal way possible.

No no, it is .....writing.

I have always felt an affinity with paper, when a pen is in my hand, filled with royal blue ink, or as it was when I was a little fella, and now pecking on the keys of my lap top like some crazed chicken in the coop searching for the last of the corn scattered on the earth earlier that day.

I also draw, a little, and used to do all the creative thinking for the advertising agency that I once owned. I think I can safely say that I possess a modicum of creativity coursingthrough my veins

The question is "Am I the only one who thinks so?"

Seriously now, this post is really for the purpose of research and I need honesty.

I am aware that there are a lot of people who read this blog, who do not comment. I have no problem with that but what I'm really looking for is feedback as to whether I should write a book.


Maybe on my story and others with similar stories on coming back from near death or major disability and fighting back to rise and go on to do great things. Stories of hope and inspiration and courage all poured into one book.


A simple yes or no would be good, I'm not looking to get my ego stroked, I pay others to do that already. LOL

Would you buy something like that?.......what would you pay? e-book or hardover/softcover, or both.

If it's a resounding NO, I'll just continue to get pleasure from my blog and I do, but I would really appreciate as much feedback as possible.

So...can't wait to hear from you.

Have a great weekend.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 16

I got nothing.

Normally what I want to share with you, usually pops into my head at some stage the day before, and kinda takes shape as the day goes on, in my mind, so by the time I am ready to put quill to parchmant, so to speak, I know exactly what it is that I want to say.

Today I got nothing.

Well actually that's not strictly true....I wanted to give credit to my special girl for voluntarily turning her own life upside down over the last 4 weeks, actually 8 weeks, but we both have the same mobile phone and she took mine....and so...I hear you say.

Well mine has all the pics on it that I wanted to use to illustrate and support my story.

Let me say this though, my girl, has had bronchitis, her young son has Pneumonia and here I am whining about the special attention I need ALL the time..."Well I do have a broken neck you know." "I am in terrible agony you know". Girls stop that...I can see you doing that thing where you roll your eyes to the ceiling. Been there, done that have you.

One of her friends actually asked her the other day "How's that hospital you're running at home working out for you then"

A bit tough when you are the nurse and the patient.

Actually we have butted heads a few times but nothing like the running of the bulls at pamplona or the bison on the plains of Texas. Just gentle hints at me pulling my weight around the house.

Actually I think I've probably played the sympathy card long enough. Apart from the continual excrutiating pain across my shoulders. The guy with the vice around the back of my head. The little guy sticking a red hot poker into my neck and up through the top of my head every two minutes... oh and my Darth Vader collar 24 hour a day, which by the way, has little children sprinting for the exit in shopping centres, there's actually nothing wrong with me.

Waiting for a table at crowded but very popular "in" coffee shops is a breeze. I simply pull my beany way down on my head and do my best Darth Vader impersonation....et voila. The best seat in the place is instantly available.
I don't think, however, that management is too impressed that the rest of the place has emptied as well....all for the bill for a strawberry/mango juice and a blueberry muffin, and a latte for my girl. I mean, c'mon dude, I had to break my neck to get in here after all.

Yup, not much wrong with me.

So on this crisp, beautiful, sunny day in South Africa with frost lying white on the ground.....like I said....

I got nothing.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 15

I'm really excited today. I have a physio friend of mine coming over to help me understand physiologically what heavy metal I have inside me and how it affects movement and mobility now and heading into the future.

We will also talk about my return to upper body conditioning. I'll be working with Theraband to start with...(flexible rehab bands with differing strengths) in order to build up to using actual steel.

I'm able to start doing actual gym workouts for lower body so I'll be heading into the gym next week.

I believe that getting into the gym for lower body will help me rehab my upper body because of the neurological stimulation to the upper body.

Obviously this will be an advantage in prepping my upper body for actual weight training.

In the meantime I continue my walking program and will do my 4+km fartlek (speedplay) today.

WOW, I'm real excited about the future and each day is a big adventure for me.

I'm grabbing my 2nd chance, (although my friends tell me I must be on about life 16 by now, yes, yes.. I've been the adventurous type throughout my life and I don't understand sitting still...this has resulted in a few closecalls but nothing like what I've just been through.) with both hands and running with it as fast as I can.

Ummm....is there another way?

Life is a fantastic exciting, wonderful adventure.....IF YOU HAVE SOMETHING TO LOOK FORWARD TO.

Go find something.....well, go on.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 14

Two VERY Powerful ReasonsWhy

Saturday, 21st June 2008 WORLD PRW (powerful reason why) DAY
Conceived by Debbie the CEO from http://coffeetalk-canwetalk.blogspot.com/
This is a brilliant idea and one in which I'm proud to participate.

Why do we need a PRW? and why on earth do we need a World PRW day?

It's simple. If we want to achieve anything we need to tell people about it because we need help and support and we need to be accountable.

Practically all procrastination happens because no one knows what YOU PLAN to do.

We all believe that we are trustworthy but how trustworthy are we actually, if we continually fail ourselves. How can we ask people to trust us if we habitually "put off" the things we promise ourselves we will do.

If we arrange a meeting with someone and, we just don't pitch. Say we do that again and again.How does our credibility look to that person? Well, candidly, it stinks, and we'll be seen as untrustworthy and unreliable

How different is that from promising ourselves over and over that we'll do our tax return today and bailing on it over and over.

THERE'S NO DIFFERENCE. If we can't do the things we say we are going to do, how the heck can we tell others we have integrity and ask them to trust us.

So....PRW's originally conceptualised by Adam Waters and the World PRW day conceptualised by the CEO Debbie, is a brilliant way of building integrity within yourself.

Put yourself out there with your goals and dreams, take action daily, do what you say, report your progress to your accountable partners and little by little you will become a giant, and one with whom others will associate with the word INTEGRITY.

WHY AM I A SHREDDER?

I need help and support to achieve my health and fitness goals. I therefore need a platform on which I can set down my dreams, bare my soul, be encouraged by others in whom I can place my trust, are of similar mindset, and reciprocate with encouragement and advice, when asked for.

MY PRW " POWERFUL REASON WHY"

Why # 1 It is critical for me, and I desire, to attain peak physical condition and remain so for the balance of my days on this planet. I have seen first hand the life sustaining value of being strong and healthy.

Why # 2 My body is a temple and it is an insult to my Creator to lay waste and neglect what I have been so lovingly given.

Why # 3 My personal mission is to "empower 5 million people to find and fulfill their purpose through health and fitness. I CANNOT evangalise looking like a schlump.

Why # 4 Being out of condition does my head in and I'm exhausted from fighting myself about what I stick in my mouth.

Why # 5 I want to LIKE the way I look

Why # 6 I've been in peak condition before...I KNOW what it looks like and I want it back.

Why # 7 Because I am a shredder, I have by inference, made a promise to all of you, that my commitment is to attaining peak condition and performance and I will not let you down.

Why # 8 Because personal integrity is paramount to me and this is one of the ways that I will build and keep building it.

Signed
dougal macdonald
"work in progress"

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 13

Happiness is 'BEING ABLE TO WALK'

Heading out the door for my speed walk today and just felt overwhelmingly grateful that I could walk. Sounds kinda silly to an able bodied person.

Then I thought about some of the incredible "challenged" athletes we have in this beautiful country South Africa.

Oscar Pistorius had his legs amputated at a very young age and has grown up with prosthetics He has also grown up to be a very fast runner. He has had special blades made to enable him to run. Biomechanically he would have a hard time running with traditional proshetics.

This incredible young man...early 20's.....has been fighting a major battle with the international athletic authorities to.....get this.....ALLOW HIM TO RUN IN THE OLYMPIC GAMES....yes he's that fast. Up till a short while ago he has met with a brick wall. "He has an advantage with the springy blades", they say.

Advantage over what, able bodied guys with REAL legs. Give me a break, are you kidding me.

Anyway, he has finally been allowed to compete in Beijing....all he has to do now is beat the Olympic qualifying time.

Can you image a kid with NO legs's biggest challenge being to QUALIFY FOR THE OLYMPIC GAMES.

The least YOU can do is get off the darn couch and walk around the block,that's a start.

By the way, my speed walk today, 3+kms, a new PB 27.49. Down from my original 1 hour. Looking forward to Fartlek (speedplay) 4+kms on thursday.

Please ask all your non-exercising friends to read my blog...and maybe we'll get another 100 people to fall in love...with health and fitness. Our lives are so precious, don't waste them watching people ride a mountain bike...Go do it yourself.....NOW.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 12

Went to see the neurosurgeon today. sigh....looks like I may be going back into hospital for another op for some plastic surgery.

Is that another setback....nah, it's a step in the right direction. Hopefully after this I'm done. My scar is healing nicely and doesn't look so much like a butchers shop any more.

I'm feeling great but it's going to be about 3 months before I can hit the weight room. another sigh.

What can I look forward to...hmmm, oh yeah, tomorrow is a walking day...yoo hoo.

Saw "The Freedom diaries" last night, wow, what an inspirational movie. Now there's a case of someone changing things...with less than zero help from her collegues and superiors. Came at a cost though.

Maybe that's part of the message...Balance.

We all need balance in our lives otherwise the cost of whatever we are doing for good is negated by the fallout we experience.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 11

Early sunday morning, and today is a rest day. Rest days, doesn't translate to GUILT days. I've seen a lot of people feel very guilty about doing nothing. It's part of your program and your body needs rest as much as it needs exercise.

Your body does not grow in the gym...it grows while you are resting.

So if resting today is part of your plan take the rest and enjoy it with a clear conscious.

Go do something fun with your loved ones.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 11

In your terms it's micky mouse for me it's HUGE.

I came out of hospital 3 weeks ago and struggled to walk 50mtrs. Today I walked 5+ kms....

Looking back to 3 weeks ago, if someone had said "you'll be walking 5kms + in 3 weeks time I would have been reaching for a phone to book them into a nuthouse. Yet here I am, having done it...and feeling fantastic.

Isn't life a gift.

Go do something that'll make you feel really good today and ladies that doesn't mean heading for D&G or DKNY or PRADA or JIMMY CHOO's and so on...I mean do something really simple for someone else....I promise you'll feel better than if you had bought a really expensive pair of shoes. ummm, well maybe not, but do it anyway.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 10

I wonder where Hunter S Thomson is now. For those of you who are not familiar with the man he was an american author popular in the sixties for his book Hells Angels. He then wrote Fear and Loathing in Las Vegas which was semi autobiographical and about a drug crazed car trip over a weekend. This was turned into a movie.

The man had a huge following starting in the 60's. His first wife and friends say that from his early 20's and throughout his life he was a drug addict and a functional alcoholic.

He lived very large and died in 2005 after putting a bullet through his head with one of his collection of firearms for which he had a morbid fascination. He was 67.

CAN YOU IMAGINE THE POWER THIS MAN HAD TO INFLUENCE AN ENTIRE GENERATION OF PEOPLE, some of whom may have been your parents. I'm NOT saying they all bought into his lifestyle.

In the 21st Century I believe we are independant thinkers, by and large, with different role models, people like Tom Venuto, Adam Waters, Hugo Rivero, Alwyn Cosgrove....again I'm talking about a sampling of the population.

We have a thing called choice. Whether you believe that or not WE DO.

Which is yours, to make a difference the healthy way or to think that Hunter S Thomson was cool.

We need to wake up FAST....This planet is slowly being burned to death by us through greed and selfishness and we need to change that fast.

IF YOU SUBSCRIBE TO A FIT AND HEALTHY LIFESTYLE, go and tell as many people as possible....or, maybe...just light up another joint and disapear to a perfect fictional planet somewhere far far from THE REAL WORLD.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 9

This is my last word on Woods, of the Tiger variety, I was astounded to read that TW played the US Open with an ACL injury - anterior cruciate ligament, AND multiple stress fractures. Now, I'm aware of the pain involved, I see these things in the gym and the physiotherapy practice, so I'm astounded that he played in the first place with those kind of injuries, much less won the darn thing.

I'm not saying it was a clever thing to do, because he's now had to take the rest of the year off, but man his drive, and level of commitment is unbelievable.

As for me....I did my 4+ km fartlek (speedplay) walk yesterday and had fun. I can feel myself getting stronger every time I go out. Lower body work today.

I had a post comment today asking me if "You are always so chipper" which made me think about it...
"am I"...honestly.

Well now let's see ...
Firstly, I'm exeedingly grateful that by God's grace I am alive, Miracles do happen.
Secondly, I'm exeedingly grateful to able to go walkabout.
Thirdly, I'm exeedingly grateful that I had comprehensive medical insurance since this thing so far has cost around R400 000, thats about $60 000 US.
Fourth I'm exeedingly grateful that I had a fantastic young trainer to step into my business seamlessly, and clients that were prepared to train with him, so my financial fallout for that business is minimal.
Fifth, I'm exeedingly grateful that my property investment business is running on it's own with minimal input from me.
Sixth, I'm exeedingly grateful that my girlfriend was prepared to change her whole life to nurse me back to health (we do not live together so it was a major adjustment for her and her children)
Seventh, I'm exeedingly grateful to discover that I have a heck of a lot more friends who care about me than I thought I did,
Eighth, I'm exeedingly grateful to all my shredder friends for wondering where I was when I disapeared off the planet and asking.
Ninth, I'm exeedingly grateful that I AM able to take recovery time at home.
Tenth, I'm exeedingly grateful that my Faith allows me to know in my know in my know that I will come back better than ever before and be able to encourage thousands of people to health and fitness WITH YOUR HELP.

I could go on all day but I know you've got things to do so.......

Am I always so chipper....well, yes, I guess I am.

SPREAD THE WORD HEALTH AND FITNESS COULD SAVE YOUR LIFE....and it makes you look cool too.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 8

Going to start a new walk routine today. Based on traditional running programmes I'm going to do 1 x fartlek (swedish term for speed play) session, 1 x speed session and 1 x distance session per week. I will continue my 3.5k route for speed, add a 4+k route for fartlek and a 5k route for distance and we'll see how that goes.

I know my friends and family and people I know will say "you are pushing too hard" but....that's the only way I know. Heck how do you think I got in this position in the first place.

Every time my girlfriend (who is 14 years younger than I am) tells her friends or people that she knows about my accident they ALWAYS say "What was he doing surfing at his age." Her retort is "hang on a minute, you don't know this guy."

Excuse me....what are people OF MY AGE doing to get healthy and fit WATCHING sports on TV...c'mon.

Age is a chronological number, what difference does it make how old you are...if you see something that interests you "get off the couch and get fit enough to participate." You'll change your life forever.

That comment really cracks me up. "what is he doing surfing at his age" as they take another drag on their smoke and another sip of their beer, with Nike's that are only worn by another trip to the fridge.

The world needs more shredders...join the Crusade. LET'S GET HEALTHY.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 7

Just to prove - I DO STILL HAVE A NECK. It looks a bit dodgy and it is bionic...but it's still mine.

Like I said, Woods will win the US Open. If you havn't read yesterday's post. I said that Woods would not lose even if Mediate played great.
I'm not being arrogant when I say....and this is my opinion....mine only....Woods never believed he would lose and Mediate never believed he could win....and Mediate did play great. He is a really likeable guy, but Woods has had way more "mind" practice than anyone on the planet and "As a man thinketh in his heart so is he".....say no more.

Onto what's on my mind today.

I believe...to be happy we need to be serving others...unconditionally....now that means "what can I do to help .....fill in the dots. What can I,I,I do.....not, how can I change the other person. You're on a hiding to nothing with that philosophy. You can only change yourself....that is the only thing that you have control over. If that all sound convoluted let me simplify.

If you work with someone who in your opinion is not doing their job, you can try all you like you will never change their attitude until you change yours.

Again let me use Tiger Woods as an example. Tiger Woods could care less about his opposition... he is tooooo busy being the absolute best he can be. Result, top class professional golfers are upping their game big time to try and catch him. Tiger has single handedly changed the aesthetic face of pro golf.

When Tiger is not playing, he is in the gym, when he's not in the gym he's practicing, when he's not practicing he's building a school for underpriveledged kids, or doing charity work or, or, or.

Those that care have started doing the same thing.....Those that don't are.....umm....John Daly.(don't get me wrong.I think he is a charitible guy, he just seems to be doing all he can to kill his career. He has as much talent as any of the guys on tour. In fact after a round Daly and the guys were having a beer when Woods came by wearing gym gear. Daly said something like "The gym again Tiger" Tiger replied " John, if I had your talent I wouldn't have to") Woods is the epitome of a pro golfer...He looks like an athlete, he moves like an athlete, he is articulate, he always says the right things....I'm pretty sure that Jack ....the greatest golfer that ever played the game, would have been in the gym if he had been playing in Tigers era and I'm sure that Arnie would have given up smoking.

Apply all of the above to your personal life and I guarantee you the people around you will start to up their game....or...they will leave.

BE A ROLE MODEL FOR YOUR STAFF and your staff will die for you.

Take full responsibility for YOU. Work on making YOU the best you can be and others around you will come to the party.

START TODAY

Hi my name is Dougal, and I'm a health and fitness addict...
I hope you are too.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 6

I love golf and I am lucky enough to have been to San Diego, La Jolla and to have walked around the Torrey Pines Golf Course...this years home of the American National golf championship "The US Open".

I dragged myself out of bed to watch the final hour or so of the US Open at 2.00am South African time. Yes, that's how much I love golf.

As I switched on the TV I saw Mr. Woods hit a terrible shot but neither he nor I got stressed about it. Why, because in golf the game is never over until the fat lady....you know the rest, and we are talking about Mr Tiger Woods here.

Fast forward and Woods sinks an unlikely...for well most mortals... putt to tie Rocco Mediate to win the US Open. The most difficult test in golf wherever it's being played.

Now...how the heck does a guy who has not played competitive golf for 60 days, following KNEE SURGERY, which is STILL bothering him, playing BADLY, tie for a WIN in a major championship. And there is absolutely no doubt in my mind that he will win the play off today. even if Rocco Mediate plays brilliantly.

Here is the HOW and the point of my post today.

Firstly the guy came out of the womb with a 3 iron in his hand, so clearly he has the skills. But then so did another 100 guys playing in "The US Open"

Tiger Woods has an extra club that oustrips the club that the others also carry and that is the one between his EARS.

As a young boy Earl Woods taught Tiger the etiquette, good manners AND belief in himself. Tiger Woods never doubted for one minute that he was ever going to lose, even with the DRAWBACKS, which I guarantee you, he, embraced and turned into positives.

So what can WE learn from that.

Well for me it reinforces my belief in "AS A MAN THINKETH IN HIS HEART SO IS HE". Other people may have shaped my past, but only I will create MY future. Everything starts in the heart and mind. Think about it. You say to yourself "Ooooh that looks great, I'd love to try that....then your heart goes naaaaa, far too, tough,dangerous,time consuming...pick a word. And we forget about it and move on.

Little victories lead to big victories lead to major victories lead to world records lead to Olympic gold....and so on.
That's how life works.

Start with a BIG dream and a LITTLE action step....and with each action step you are closer to your dream. The more successes you build into your heart and mind the more dreams you will be prepared to take on.

Create positive affirmations for yourself and keep them close. DON'T LET THEM GO. Of course they sound ridiculous the first time you say them. When Trevor Immelman was 5 years old he told his father and Gary Player he was going to be the best golfer in the world. YEAH RIGHT. This year at 28 he won the US Masters at Augusta...and the Green Jacket....the most coveted prize in golf. A massive step closer to his dream.

NEVER LET YOUR DREAMS GO - but never stop doing the small things that will make them real.

Health and fitness is an every day thing...even rest days are part of the plan. Your affirmation should be "I love to exercise and I'm healthy, fit and strong." When you start believing it, you are a winner.

GO TELL THE WORLD.


I drove a car again yesterday...just around the block, didn't kill anyone. It felt pretty cool. My family wern't impressed.....BUT.... I HAVE TAKEN BACK CONTROL OF MY LIFE.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 5

It's fathers day....and...since I'm a father, I'm taking the day off today. Can't wait to see what colour socks I'm getting.
LOL.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 4

29.52 - A very significant number but before I tell you why.....the answer to your question is NO, I'm not out of my mind....I wish I was going skiing but I don't think it is on my "to do" list for a little while.

It is a beautiful cold winter morning on the Hiveld and I'm dressed for my walk.

This picture has just been taken and the thing that really struck me, is, that I'm smiling.

I suddenly realised that I havn't really smiled for quite a while. Well today I'm really, really happy.

WHY? When I woke up I got out of bed and gingerly walked the 30 or so paces to the kettle. ......One needs to have a cuppa tea when one awakens, does one not...very civilised.

What struck me was that my legs were very sore. My quads, my hammy's, my shins...No, couldn't be, could it....DOMS, delayed onset muscle soreness. But I was only using body weight for yesterday's leg work. Wow what a realisation.

I then started smiling and got HAPPY. I have reached rock bottom. Isn't that great. I have no place to go but up....and I mean way up.

Rock bottom isn't always a bad place to be. yes it hurts, emotionally, yes our pride gets dented, yes we wonder what will people who know us think of us.

Well, when we cut through that pile of garbage we will find that it's a heck of a lot easier to start anything from rock bottom than it is from half way up.

Ever tried a diet and just sailed through to your goal...well that's because you started from....you guessed it..rock bottom.

So if any of you are at rock bottom....you are ready...hook up with a friend, or ask for help and support from a shredder, read Adam Water's blog, and get going.

Yes TODAY, would be good.

By the way, that number at the top....is my walk time today - down from 40minutes

Whoooooo hoooooooooo!

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 3

I can't tell you how grateful I am that I have played a small part in helping people to keep going on their own health and fitness crusade.

I'm grateful for the new people I meet every day online, people like Julie and Meredith.....and OF COURSE my dear friends "The usual suspects", the shredders.

I mean Julie has done amazing things with her life in just a few months, and that's APART from looking incredible.

Single mothers have their work cut out for them and I have the greatest admiration for all of them.

My own personal mission statement is "to empower 5 million people to find and fullfill their purpose through health and fitness." Now I can never do that on my own talking to one person at a time, so the more people I can get to help me online, the better I am fullfilling my own calling.

So thank you to all of you who are getting something out of my blog. Don't keep it to yourself, share it with as many people as possible.

OBESITY is NOT an option. Help change the world today, NOW.

I chat to God every day....I'm absolutely NOT being blasphemous, I just have a personal relationship with Him and we chat...that's how I, ...note I, again I...believe it is supposed to be...for years now I have thanked Him for adversity since if I embrace adversity how can there be any downside to my life....and I'm not poo pooing balance, of course balance is important but when I thanked Him the other day I said Father, I know I thank You for adversity but did it have to be such a big SMACK upside my head.

I mean, I've been through SERIOUS adversity, and pompously I say to myself "hey man you very nearly lost your life".... that same day I happened to be at a mall with my girl holding my arm, since I was feeling super weak...and sorry for myself, when I saw a father carrying his 6 year old, wearing pyjamas, lovingly in his arms. The boy's mother was walking slowly behind them.

Something made me stop Mom and ask her what was wrong with her boy. "We are taking him to Cape-Town for a heart transplant" she answered almost silently, head bowed.

BANG, another whack upside my head. I gave Mom a big hug, which she accepted with tears in her eyes, and I stupidly mumbled something like " Everything is going to work out fine." before moving on in a daze.

I said to my girl, I can walk on my own now, thanks, and I said to myself, "get over yourself and change your attitude right this second."

WOW, what a wake up call. No matter how badly off you are, get over it, there are people out there with problems much bigger than yours.

I suddenly had a light bulb moment " God tells us things in strange ways, IF WE listen."


Trained today - 3 x 10 sets, squats/calf raise supersets and some shoulder work. Body weight only....wouldn't want to get tooooo big toooo quickly would we. LOL.

Have a fabulous weekend and enjoy your health. It's up to YOU.

THE CRUSADES - by dougal macdonald Chief Evangalist - Day 2

I AM HUMBLED, by the tribute that appeared on Bobs blog
http://pfg-workout.blogspot.com/ that has my name on it.

This is a fine young man who has decided to make a committment to health and fitness because of a visit to the "Master's" site Adam Waters.

He has a great blog with a very powerful Look and Feel and I urge all of you to support him through his own journey.

Merci Beaucoup, mon ami....magnifique.

If my story can help one person to get off the couch and use his mouth to evangalise health and fitness...I'm eternally grateful.

OBESITY is no longer a "fat thing" it is an EPIDEMIC, a DISEASE. Take a look around our shopping malls at fat kids being PUSHED in trolleys by fat parents.

We all have an OBLIGATION to be strong and healthy if we are to be effective in a world that is becoming Ineffective.

How much credibility do we give a doctor who smells of smoke or a nutritionist who is over weight. Or a trainer who clearly is not eating what he advocates. (and I used to be one of those)

Adam Waters gave me hope and has done the same for thousand's so if you've lost motivation GO BACK TO HIS SITE and read it again. Find what it is that will help you and GET OF THE COUCH.

I'm exercizing 10 days out of hospital with a broken neck...WHAT'S YOUR EXCUSE.



Saturday my 3.5km walk took me an hour today 40mins, I'm stoked. Legs tomorrow and some shoulder shruggs

It's a beautiful sunny winter's day here in South Africa and I'm thankful to be alive.

THE CRUSADES - by dougal macdonald Chief Evangalist - A 28 day shred

DAY ONE PIC

Week 1

walk 3.5kms x 2

lower body squats + calf raises + stretching x 2 (body weight)

= 4 days of exercise

As you can see I'm going large right from the get go.(LOL)

As the heading says, I'm doing a 28 day shred. Really what that is, is for me to normalise my life as much as possible and to me that means starting to eat properly again and to start the routine of an exercise program.

So shred is a bit of a misnomer but I wanted to be in sync with the othe shredders so I choose to use the correct terminology out of respect to all of them.

Once this is complete I will be in a better position to evaluate and decide on my progress from there.

The past is done, this is a new day and with a new found respect for my body I ENCOURAGE WITH ALL THAT I AM, those who read Shredder blogs, and in particular the blog of the incredible guy who started all this, Adam Waters, if they havn't yet....to START EXERCISING, today, NOW...Tomorrow may be too late.

The Evangilist has spoken - let the Crusades begin

THE DAY MY LIFE CHANGED FOREVER - PART 6

A week after Op 2, Carl was the bearer of brilliant news. " The infection is gone, you can go home friday."

The funny thing was....all of a sudden I felt anxiety. I had been in hospital for a month and I was afraid to leave. I had to walk away from my comfort zone.

Well friday came as did my girl, to collect me and a very wobbly Dougal walked out into brilliant sunshine and more people than I'd seen in a long while. Out into the car park cars were easing themselves into tight parking spots with decorum but through my eyes I was sanding in the middle of a dodgem car rink with them all aiming at me. It was weird.

Driving home in the pasenger seat I realised how bumpy the roads are...funny how I never noticed that before.

I've been home just over a week now and I get stronger every day. I've shed some tears about my plight only once but I guess I can be forgiven some down times.

The day I came home I could only walk about 50mtrs around the garden (seriously).. on saturday I walked 3.5kms, so I'm really making progress.

My attitude is very positive and apart from having to relearn how to drive, eat, read, walk etc, I'm still the same as I always was.

I do not take lightly what happened and now treat myself with much greater respect. I think this will be a good thing for me and I believe I will end up physically much better than I was before.

I start my new shred with all of you, but from a different place. It'll be a while before weights are included in my training routine but I'm not training for the Olympia so that's OK.

Obviously I can't do any upper body work for now, but I can do lower body and I can walk.

I lost 10kgs (22lbs) in hospital and it was mostly muscle. My attitude ...I'm glad I had the muscle to lose.

So all in all - I'm back from my vacation - just a little bionic ( titanium rods, screws and wiring to hold me together) is all and with a new card in my wallet which will get me through airport search points.

Thank you all so much for your prayers and good wishes, they often brought tears to my eyes...

FOR ME THIS IS NOT THE END, IT IS JUST THE BEGINNING.

THE DAY MY LIFE CHANGED FOREVER - PART 5

Very simply Septicemia is the presence of bacteria in the blood (bacteremia) and is often associated with severe disease. Septicemia is a serious, life-threatening infection that gets worse very quickly. This was going to be fun.

I was scheduled for surgery at 4.00pm and it was going to take an hour...or so, my neurosurgeon, Carl said. Oh yes we were on first name terms by now.

Having been cut open a few days before that, I was a touch more tense, knowing what to expect and was jabbering on like a monkey in an amazon rain forest, to the nurses wheeling me to theatre. Yes Mr Macdonald, nothing to worry about Mr Macdonald, we'll have you back in the ward before you open your eyes Mr Macdonald, you'll be fine Mr Macdonald

3 hours later I woke up in my ward with my girl holding my hand asking if I was OK.

NO I WASN'T, I WAS IN EXTREME PAIN, felt like I hadn't had water for six months and just wanted to PUNCH someone. I felt TERRIBLE. A syringe in the upper outer quadrant of my butt nudged me back into the land of nod.

The next few days were HELL, well maybe not, but it felt like it.

I couldn't understand why I'd sailed through the first op and was struggling so much through the second.

Carl, my NS....first name terms remember, articulated it perfectly. "We had to scrub a helluva lot of infection off, flush it out and keep scrubbling and flushing until it was gone. We then had to cut some of the bone away coz we couldn't get all of the infection off it." He brought his monologue neatly to a close with...." It was a lot worse than I thought."

Now that explanation scared me so I can imagine you reading this and going "BIG OUCH".

I then had to deal with an intrvenous drip and a drain. Drip and Drain, Drip and Drain Drip and Drain until the blood cultures came back clear of infection.....three times. This took over a week, flat on my back since I coudn't move..

The other reason I felt so bad was that I had gone into the original operation a strong healthy male.

I went into the second operation very very ill. Makes perfect sense I guess.

Pop in for Part 6 tomorrow

At last I was seeing that the light at the end of the tunnel was not a giant locomotive coming at me at speed.