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Eating natural foods, taking the time to plan meals and snacks. Pre-planning is the key! Low carbs, lots of protein, healthy fats and plenty H20

Supplements & Drugs; none!


Strength Training; Mon, Wed & Fri doing big compound exercises that hit the big muscle groups.

Cardio; currently none.

Next Weigh in:


ReBoot Stats


Weight: 287lb

Body Fat: 44.7%

Muscle: 25.1%


Weight: - 21.6lb

Body Fat: - 3.3%

Muscle: + 1.6%


Weight: 308.6lb

Body Fat: 48.0%

Muscle: 23.5%


Before you start any exercise program or change your diet please contact your doctor before doing so.

Train safe! Eat healthy! :-)

Study Nugget: Bone Classification

This is a new series of posts that I will be starting called Study Nugget.  Currently studying for my diploma in personal training I have a lot to cover from the skeletal system, neuromuscular system, circulatory system, respiratory system, energy systems, and much much more!

Actually I am currently just doing the pre course work (online) for my level 2 fitness instructor certificate and then when I head of to Trowbridge mid-August there I will get into things a lot deeper for my diploma in personal training.

One valuable lesson that I learnt while teaching in Indonesia for 6 years is that one of the best ways to learn is to teach; so there is a two-fold reason for this new Monday slot Study Nugget; 1) to share with you what I am learning about and 2) it’s a way that will help me learn the material that I am studying.

As you can see in the name Study Nugget, nuggets are small so I am going to try to keep the content short and to the point.

I am going to start this series with Bone Classification.

There are five categories that bones are classified in;

  1. Long Bones

  2. Short Bones

  3. Flat Bones

  4. Irregular Bones

  5. Sesamoid Bones

I’ll give you a short description of each;

Long Bones are longer than they are wide and will have a shaft that possesses two extremities. Examples: radius, femur, fibula, ulna, etc.

Short Bones are about as long as they are wide, they are strong but light. Examples: carpals and tarsals.

Flat Bones are thin and they provide protection and large areas for tissue connection. Examples: scapula, sternum, cranial, etc.

Irregular Bones are very complex shapes. Examples: vertebrae and calcaneus.

Sesamoid Bone, these seed-like bones are found within certain tendons and they protect joints from damage. Example: patella.

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