Compliment Your Body Integrative Massage

11/18/2025

11/18/2025

𝐓𝐡𝐞 𝐖𝐞𝐞𝐤 𝐈 𝐃𝐢𝐝𝐧’𝐭 𝐃𝐨 𝐄𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐑𝐢𝐠𝐡𝐭 . . . 𝐚𝐧𝐝 𝐒𝐭𝐢𝐥𝐥 𝐌𝐚𝐝𝐞 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬.

𝐖𝐞𝐞𝐤 𝟏𝟏 𝐈𝐧𝐁𝐨𝐝𝐲 𝐒𝐜𝐚𝐧 (𝐋𝐨𝐨𝐤 𝐚𝐭 𝐭𝐡𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞 𝐢𝐧 𝐦𝐲 𝐟𝐚𝐜𝐞 - 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫 𝟐𝟒 𝐯𝐞𝐫𝐬𝐮𝐬 𝐍𝐨𝐯𝐞𝐦𝐛𝐞𝐫 𝟏𝟖𝐭𝐡)

Today was my Week 11 weigh-in . . . and honestly, I was nervous.

I took two full days off from the gym - something I haven't done since I started this - and I definitely enjoyed a “big meal day.” (If I’m going to go off plan, I go all in. 😂)

But here’s what surprised me:
Even with the imperfect week .. .

- 𝐌𝐲 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭 𝐝𝐫𝐨𝐩𝐩𝐞𝐝 𝐚𝐠𝐚𝐢𝐧 𝐛𝐲 𝟏%.
- 𝐌𝐲 𝐯𝐢𝐬𝐜𝐞𝐫𝐚𝐥 𝐟𝐚𝐭 𝐥𝐞𝐯𝐞𝐥 𝐰𝐞𝐧𝐭 𝐟𝐫𝐨𝐦 𝟏𝟑 𝐭𝐨 𝟏𝟐.
- 𝐅𝐚𝐭 𝐦𝐚𝐬𝐬 𝐢𝐬 𝐭𝐡𝐞 𝐥𝐨𝐰𝐞𝐬𝐭 𝐢𝐭’𝐬 𝐛𝐞𝐞𝐧 𝐲𝐞𝐭.
- 𝐀𝐧𝐝 𝐦𝐲 𝐦𝐮𝐬𝐜𝐥𝐞 𝐦𝐚𝐬𝐬 𝐰𝐞𝐧𝐭 𝐮𝐩 𝐨𝐧𝐞 𝐩𝐨𝐮𝐧𝐝, 𝐞𝐯𝐞𝐧 𝐚𝐟𝐭𝐞𝐫 𝐭𝐡𝐞 𝐫𝐞𝐬𝐭 𝐝𝐚𝐲𝐬.

This is exactly why consistency beats perfection.

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐫𝐮𝐢𝐧 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐰𝐢𝐭𝐡 𝐨𝐧𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐝𝐚𝐲.
𝐘𝐨𝐮 𝐫𝐮𝐢𝐧 𝐢𝐭 𝐛𝐲 𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐨𝐧𝐞 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐝𝐚𝐲 𝐦𝐞𝐚𝐧𝐬 𝐲𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐪𝐮𝐢𝐭.

I’m not at the finish line yet - I’m smack in the middle of the journey - but when I look at my Week 1 numbers compared to today, I’m proud of how far I’ve come:

𝐖𝐞𝐢𝐠𝐡𝐭: 𝟐𝟑𝟔.𝟔 → 𝟐𝟏𝟔.𝟕

𝐅𝐚𝐭 𝐌𝐚𝐬𝐬: 𝟖𝟓.𝟖 𝐥𝐛𝐬 → 𝟔𝟔.𝟑 𝐥𝐛𝐬

𝐕𝐢𝐬𝐜𝐞𝐫𝐚𝐥 𝐅𝐚𝐭: 𝟏𝟕 → 𝟏𝟐

𝐏𝐞𝐫𝐜𝐞𝐧𝐭 𝐁𝐨𝐝𝐲 𝐅𝐚𝐭: 𝟑𝟔.𝟑% → 𝟑𝟎.𝟔%

And yes . . . the 34 jeans are buttoning.
And yes . . . my cheekbones are introducing themselves again.
And yes . . . I still have days where I think “Why don’t I look smaller?”
But the numbers and how my clothing fit tell the truth:
This is working.

If you’re also on a wellness journey, this is your reminder:
You don’t need perfection.
You just need consistency, patience, and a little bit of belief that the next 1% effort still counts.

On to Week 12. 💪✨

11/17/2025

🎭 𝐖𝐚𝐧𝐭 𝐭𝐨 𝐒𝐞𝐞 𝐖𝐢𝐜𝐤𝐞𝐝: 𝐅𝐨𝐫 𝐆𝐨𝐨𝐝 𝐓𝐡𝐢𝐬 𝐅𝐫𝐢𝐝𝐚𝐲? 𝐂𝐨𝐦𝐞 𝐉𝐨𝐢𝐧 𝐌𝐞! 💚

Hey friends!

This Friday, November 21st, I’m heading to see Wicked: For Good@ at Lexington Exchange Movies 12 (44800 Oak Crest Drive).

Showtime: 6:45 PM

Auditorium: 12 RCX

If you’re going - or want to go - I’d love to meet in the lobby, say hi, and maybe grab a bite before or after the show.

On another note . . .

I’ve been wanting to build more community around wellness too. I have memberships at Method Gym and Planet Fitness - so if you’re ever looking for a workout buddy or even just an accountability partner, I’m here! We can join up for a workout, or simply keep each other motivated.

And because connection helps us all . . .

👉 Drop something in the comments that you’re doing this week - a class, a walk, a show, anything - where others might want to join you.

Let’s support each other and make this community feel a little tighter and a little more cohesive.

Hope to see some of you on Friday! 💚

11/17/2025

Had a 1/2 day of massage, then went to see Witnesses for the Prosecution at CSM - now I’m at the gym!

“You can’t have a testimony without first having a test.” – Billy Alsbrooks

11/16/2025

𝐓𝐨𝐝𝐚𝐲, 𝐠𝐢𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐩𝐞𝐫𝐦𝐢𝐬𝐬𝐢𝐨𝐧 𝐭𝐨 𝐚𝐫𝐫𝐢𝐯𝐞 𝐟𝐮𝐥𝐥𝐲 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐦𝐨𝐦𝐞𝐧𝐭.

Not tomorrow’s worries. Not yesterday’s echoes.
Just the quiet, steady presence of now.

When we slow down enough to notice the breath, the light, the feel of our own body grounding us . . . life stops rushing past and starts unfolding for us.

𝐇𝐞𝐫𝐞’𝐬 𝐲𝐨𝐮𝐫 𝐠𝐞𝐧𝐭𝐥𝐞 𝐒𝐮𝐧𝐝𝐚𝐲 𝐫𝐞𝐦𝐢𝐧𝐝𝐞𝐫:

- Take a walk without your phone.
- Sip your coffee without multitasking.
- Breathe with intention.

𝐋𝐞𝐭 𝐭𝐡𝐞 𝐦𝐨𝐦𝐞𝐧𝐭 𝐛𝐞 𝐞𝐧𝐨𝐮𝐠𝐡.

Happy Sunday, friends.
May you find peace in the present moment.

With love, gratitude, and the peace of now,

Richard
Compliment Your Body Integrative Massage

11/15/2025

🔥 𝐒𝐚𝐭𝐮𝐫𝐝𝐚𝐲 𝐒𝐰𝐞𝐚𝐭 + 𝐒𝐜𝐢𝐞𝐧𝐜𝐞 𝐌𝐨𝐦𝐞𝐧𝐭 🔥

Yes, I’m sweaty. Yes, I’m smiling. 😄

Because this journey is starting to feel different.

Today’s workout was all about anaerobic intervals - short bursts of high intensity followed by recovery (for me: 1-minute fast run, 2-minute recovery, repeat).

Most people only do steady-state cardio . . . but here’s why these short bursts matter:

- 𝐀𝐧𝐚𝐞𝐫𝐨𝐛𝐢𝐜 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐫𝐢𝐠𝐠𝐞𝐫𝐬 𝐄𝐏𝐎𝐂 (Excess Post-Oxygen Consumption)

- That means your 𝐛𝐨𝐝𝐲 𝐤𝐞𝐞𝐩𝐬 𝐛𝐮𝐫𝐧𝐢𝐧𝐠 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐥𝐨𝐧𝐠 𝐚𝐟𝐭𝐞𝐫 𝐭𝐡𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭
Sometimes up to 24 hours later if you’re healthy enough for intervals

- It also 𝐡𝐞𝐥𝐩𝐬 𝐩𝐫𝐞𝐬𝐞𝐫𝐯𝐞 𝐦𝐮𝐬𝐜𝐥𝐞 + 𝐛𝐨𝐨𝐬𝐭 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦

Aerobic training helped me in the beginning.
But now, adding in these intervals is helping me accelerate fat loss, increase confidence, and feel STRONG again.

⚠️ Safety check: Anaerobic training requires a foundation of cardiovascular health and strength. Never jump straight into sprints or fast intervals. Build gradually, listen to your body, and always train within your capacity.

If you’re ready for a kick-start:
Try 1 minute fast + 2 minutes slow for 15–20 minutes.
Your future self will thank you.

11/13/2025

💛 𝐊𝐢𝐧𝐝𝐧𝐞𝐬𝐬 - 𝐓𝐨 𝐎𝐮𝐫𝐬𝐞𝐥𝐯𝐞𝐬 𝐚𝐧𝐝 𝐭𝐨 𝐎𝐭𝐡𝐞𝐫𝐬

We talk a lot about being kind to others . . . but it’s easy to forget that kindness has to start within.

The truth is, it’s hard to offer genuine kindness when we’re running on empty or judging ourselves harshly.

Just like we can’t truly love others until we learn to love ourselves, the same goes for kindness.

Today - on World Kindness Day - I’m reminding myself (and maybe you, too) that kindness isn’t just what we give, it’s how we live.

Start small:

- Speak to yourself the way you’d comfort a friend.
- Take one thing off your plate today instead of adding more.
- Offer someone a sincere compliment or moment of encouragement. . . and, try to get your own personal hug quota in today! 😊

Kindness is contagious - and it starts with you. 💛

How will you show kindness to yourself today?

11/12/2025

As I sip my coffee and take in this view from my terrace, I’m reminded how powerful it is to simply be.

No plans. No deadlines. Just the rustle of leaves, the cool air, and the gift of being fully here - now.

Sometimes the most productive thing we can do is pause long enough to feel life happening. 🍁☕️

11/11/2025

Today, we pause in gratitude for those who’ve served and continue to serve.
May your strength and courage always be honored - and may you always find your sacred space to restore. 💙

11/11/2025

𝟏𝟎 𝐖𝐞𝐞𝐤𝐬 𝐈𝐧 - 𝐚𝐧𝐝 𝐈’𝐦 𝐢𝐧 𝐦𝐲 𝟑𝟒’𝐬!

𝐈𝐭’𝐬 𝐧𝐨𝐭 𝐚𝐛𝐨𝐮𝐭 𝐰𝐡𝐞𝐫𝐞 𝐲𝐨𝐮 𝐚𝐫𝐞/𝐰𝐞𝐫𝐞 - 𝐈𝐭’𝐬 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐝𝐞𝐜𝐢𝐝𝐞𝐝 𝐭𝐨 𝐝𝐨 𝐚𝐛𝐨𝐮𝐭 𝐢𝐭 𝐭𝐡𝐚𝐭 𝐜𝐨𝐮𝐧𝐭𝐬!

When I started this journey back on September 1st, I weighed 236.6 lbs with a body fat percentage of 36.3 % and a visceral fat level of 17 - far from where I wanted to be.

Today, 10 weeks later, I’m sitting at 217.5 lbs, with my body fat percentage at 31.7 %, and visceral fat now at 13.

𝟏𝟗 𝐩𝐨𝐮𝐧𝐝𝐬 𝐥𝐢𝐠𝐡𝐭𝐞𝐫, 𝟏𝟕 𝐩𝐨𝐮𝐧𝐝𝐬 𝐨𝐟 𝐟𝐚𝐭 𝐥𝐨𝐬𝐭, 𝐚𝐧𝐝 𝐚 𝐧𝐨𝐭𝐢𝐜𝐞𝐚𝐛𝐥𝐞 𝐝𝐫𝐨𝐩 𝐢𝐧 𝐭𝐡𝐞 𝐝𝐚𝐧𝐠𝐞𝐫𝐨𝐮𝐬 𝐯𝐢𝐬𝐜𝐞𝐫𝐚𝐥 𝐟𝐚𝐭 𝐭𝐡𝐚𝐭 𝐢𝐦𝐩𝐚𝐜𝐭𝐬 𝐡𝐞𝐚𝐫𝐭 𝐚𝐧𝐝 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐡𝐞𝐚𝐥𝐭𝐡.

My skeletal muscle mass has stayed solid at 84.4 lbs, showing that I’ve lost fat - not muscle. This was my goal during the fat burning phase.💪

This isn’t necessarily easy - especially given I’m doing this old-skool with no supplements, no pills, no shots - just old fashioned diet and exercise.

There have been long days, rest days, and yes . . . days with burgers and fries.

But what I’ve learned is that consistency beats perfection every time.

It’s about making more smart choices than not, about trusting that every rep, every sweat session, and every good meal adds up - even when the scale moves slowly, and the mind hasn’t caught up with the mirror.

I’m about midway through my transformation goal, and I can honestly say:

I’m feeling stronger, lighter, and more aligned than I have in years.

The mirror reflects not just physical change - but follow-through.

Here’s to staying the course, to discipline with grace, and to proving that slow, steady progress always wins the long game.

11/10/2025

𝐂𝐘𝐁 𝐂𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 𝐌𝐨𝐧𝐝𝐚𝐲
This week, I want to flip the spotlight on you.

I’ve had an incredible past few weeks - performing with the Newtowne Players, meeting so many kind hearts at Sunday’s Pride event (where I gave out over 200 hugs! 💖), a fabulous Halloween gathering, and attending a beautiful music trio performance with friends . . . I am feeling deeply grateful for the sense of connection that comes when we simply show up for each other.

𝐒𝐨 𝐭𝐨𝐝𝐚𝐲, 𝐈’𝐝 𝐥𝐨𝐯𝐞 𝐭𝐨 𝐡𝐞𝐚𝐫 𝐟𝐫𝐨𝐦 𝐲𝐨𝐮:

👉 𝐖𝐡𝐚𝐭’𝐬 𝐨𝐧𝐞 𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮’𝐫𝐞 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐢𝐬 𝐰𝐞𝐞𝐤 𝐭𝐡𝐚𝐭 𝐛𝐫𝐢𝐧𝐠𝐬 𝐩𝐞𝐨𝐩𝐥𝐞 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫?
👉 𝐎𝐫 𝐰𝐡𝐚𝐭’𝐬 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐡𝐚𝐩𝐩𝐞𝐧𝐢𝐧𝐠 𝐥𝐨𝐜𝐚𝐥𝐥𝐲 𝐭𝐡𝐚𝐭 𝐨𝐭𝐡𝐞𝐫𝐬 𝐦𝐢𝐠𝐡𝐭 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐣𝐨𝐢𝐧 𝐢𝐧?

Drop your ideas, gatherings, or even small “acts of community” in the comments - whether it’s inviting a friend for coffee, organizing a workout buddy, volunteering, or going to a local event.

Let’s inspire each other to keep expanding our circles.
Because when we connect, we all grow.

📸 (Check the comments for a few photos from my recent community adventures!)

11/10/2025

This is my happy space! My Newtowne Players Family! What a FABULOUS day with so many BEAUTIFUL people.

I gave over 200 hugs today! Let’s normalize hugging!!!!