My Dad: Walter Raymond Payne

 

Pappaw

Walter Raymond Payne, born September 29, 1937 to Thurman and Cloma Payne in Luling, Texas went home to his heavenly reward peacefully on the evening of Sunday May 29, 2016. Walter was surrounded by all of his beloved family in the home that he and his wife of almost 57 years built in 1992. He was 78 years of age.

Walter and Ann were married on June 20, 1959 and had three children. Walter is survived by his wife Elizabeth Ann (Lemon) Payne, Steve & Kennon Payne; Mike & Melissa Payne; Rhonda Payne; granddaughters Kristina & Michal Komorowski and children Connor & Jozef;  Stephanie & Randy Buckley and children Christian & Hunter; Nikki Juarez; Megan VanHorn and Lexie Payne. He is also survived by his brother Winston Payne of Hallsville, Texas.

Walter was a graduate of East Texas State University in 1966 with a Bachelor of Science Degree in Industrial Technology and Math. After college Walter spent many years working with NCR as a computer systems analyst and programmer. Walter retired from the computer field in 1995 and decided he needed something to do, so he became trained in small engine repair. He worked for Milberger Nursery for a short time repairing everything from gas powered weed whackers to riding lawn mowers.

In 1996 while working for the nursery, Walter experienced some chest pain and soon thereafter doctor’s discovered some blockages. Walter then had the first of two bypass surgeries, each nearly 10 years apart. Ann then decided that Walter was finished working as a highly decorated technician in the exciting and lucrative world of small engine repair.

Yet again Walter desperately needed something to occupy his time, so he became a professional tinkerer, dabbling in the metallurgical arts as a knife maker, skilled artisan in welded Cowboy art, aspiring golfer, hunting guide and other tasks necessary to keeping a man of his nature occupied.

Between maintaining the landscape of the 5-acre stretch of Texas where he and Ann reside, Walter made knives for the famous and infamous alike. Quite a few local fire departments owe a portion of their equipment to the monies raised from handmade knives Walter generously donated many times over the years. Walter still occasionally did some small engine repair work for his neighbors around where they live.

Anyone who met Walter liked him immediately. He had a kind word and smile…and probably a really bad or corny joke…for anyone he met, and he never met a stranger. From the CEO to the janitor, Walter treated everyone the same and he was in turn loved and respected for it. He will be greatly missed.

The family requests that in lieu of flowers a donation be made to the charitable organization of your choosing in Walter Payne’s name.

Funeral Services

Viewing and Reflection With Family: 5:00 – 7:00 p.m. Thursday June 2, 2016 at Ebensberger-Fisher Funeral Home, 111 Rosewood, Boerne, Texas 78006

Funeral Service: 10:00 a.m. Friday June 3, 2016 at Ebensberger-Fisher Funeral Home, 111 Rosewood, Boerne, Texas 78006

Weather permitting there will be a brief graveside service at the Boerne Cemetery, 700 N School St, Boerne, TX 78006.

From Chaos to Order: Why Hire a Professional Fitness Coach

Every year in January, and then again just before the Summer season arrives, I see them. They walk thru the front door of the gym, make their way 25 feet down the hallway to the opening that leads to the main floor of the gym…and they stop.

And stare.

Eyes wide and glazed over, mouth slightly agape, hands hanging by their sides like two flags with no breeze to blow them about.

Their eyes slowly cover the expanse of the floor as their pulse quickens and a sweat begins to break in all of their formerly non-sweaty places.

It’s as if you can hear their heart pounding and their mind racing with thoughts of, “Holy crap, what am I doing here?” or “I don’t know what any of this stuff is used for…how am I ever going to make this work?”

Has this ever happened to you?

You got a gym membership, fully expecting to be a lean, mean and sexy machine in 6 months’ time. But instead, all you got was 6 months of wasted gym fees, distinct feelings of inadequacy and a whole bucket full of frustration.

The guy at the front desk told you he’d set you up with a “trainer” who would take you through a “free” session and show you how to use everything, and so you reluctantly set an appointment with a guy named Bobby Waytooenthusiastic…

And guess what? Bobby was late for your appointment, and then half-heartedly showed you around and then tried his best to get you to agree to pay him enough money to fund a small country then train with him until you’re 92.

Or maybe he didn’t show at all.

Or he spent most of the time on his phone or talking to other people in the gym.

So you put on your big girl panties and embarked on a journey through the gym, all the while trying not to seem like you haven’t the first clue as to what to do (and you didn’t) or trying not to get into other people’s way (but it seems like you did) or to at least not hurt yourself.

As you exited the gym, you thought to yourself, “I wonder if I can get my money back?”

From Chaos to Order

Listen, it doesn’t have to be this way. A true professional can distill down all of the pieces of equipment in the gym to just the pieces that will benefit you.

Have you ever watched a symphony orchestra prepare for a show? A 300-person orchestra comes to the stage, take their seats and pick up their instruments and begin to warm up with the most raucous cacophony of sounds imaginable.

And then the conductor takes his place behind the podium and with a gesture from his hands, there is silence…and then beauty.

A true professional coach is in many ways like a conductor.

The gym where I do my coaching has over 300 different pieces of various types of equipment. Take a guess as to how many I employ with my clients over the course of a month.

Maybe 10.

Seriously.

A barbell, a squat rack, some various sized weight plates, some dumbbells, a bench, some kettlebells, a medicine ball, a weight loaded pulley system and an ab roller.

That’s about it.

It’s simple, or at least it should be. And for the true fitness coach, it is.

Because simple works, and gets results.

Complexity ruins compliance and execution.

Make something more complex, and it takes longer to learn. The longer it takes to learn, the greater the likelihood of frustration and the less likely someone will feel confident performing it.

True professional coaches keep things simple.

It ain’t sexy, but it danged sure works.

So how do you know if you’re hiring a true professional coach?

Ask other people in the gym about the person you’re considering hiring.

Ask for references from the coach himself.

Find out if the person you’re considering hiring has 20 years of experience, or 1 year of experience repeated 20 times.

Ask about his or her retention rates with clients.

TIP: If a coach can’t keep people as clients for very long, that should tell you volumes about their real effectiveness as a coach. I have many clients I’ve worked with for 10 years up to 23 years. My friend Greg Justice in Kansas City has a whole slew of folk’s he’s coached for more than 20 years.

I once had a potential client walk into the gym, look around and exclaim, “This place looks like a torture chamber!”

I smiled and said, “That’s why you need to hire me. I can turn it into a pleasure palace.”

That was 12 years ago and she’s still a client today.

A true professional coach can bring order to seeming chaos, like a conductor leading an orchestra. We can make a symphony where others can only make noise.

Find a true professional, and hire one.

And make your own symphony of success.

Steve

So…You Want To Drop Some Body Fat…Now What?

“Uncle Steve, I am so sick and tired of carrying around this spare tire. I need to lose at least 25 pounds. What do I have to do to make it happen?”

I swear, if I had a dime for every time I heard something like this…

Look, we all inherently know what it is we have to DO to achieve the success we so desperately say we want with respect to the battle of the bulge. I mean, everyone KNOWS that you have to eat less junk, sugar and processed starchy carbs. Everyone KNOWS  that you have to get some exercise and get off of your butt and move.

So why is it that so few people seem to be able to do it, and more importantly, keep it off?

I’m going to outline three things that I think are holding people back from successfully dropping their level of body fat, keeping it off long term, much less for life.

You may like what I have to offer, or you may think I’m a total whack job. Either way is fine with me, as long as you read the whole article first before forming an opinion. And if you do have an opinion, please do let me hear it.

1) Failing to recognize that actions do indeed have consequences and that everyone gets results. Everything counts, and we all get results. I remember a story by Brian Tracy about a friend of his who swore that he wanted to drop his level of body fat. Mr. Tracy saw this friend at a restaurant wolf down a large meal, then order a piece of pie. Knowing his friend’s intentions, he approached the table where his friend sat as the pie was arriving. Mr. Tracy then asked his friend about the pie, and how it was subverting his friend’s attempts at fat loss, to which his friend replied, “This doesn’t count.”

Uh…excuse me…yes it does.

Everything counts. It all adds up.

And denying it doesn’t make it any less meaningful. One can only duck their head in the sand so long before the world and reality comes calling. And then the results of your efforts, or lack thereof, become evident.

Everyone gets results.

A bank robber gets results.

A rapist gets results.

A doctor gets results.

A teacher gets results.

The difference is measured in terms of what ultimate result is produced. Is it a measurable, positive result? Or is the result something measurable in its negative effect, either on the person or society?

What results do you want?

Are you taking action and doing things in a manner that is congruent to that desire and will produce the result you seek?

2) We get what we think about most.

Be honest here with me: if you have a sincere desire to drop some body fat, to get lean, firm and more fit, what thoughts permeate your mind frequently throughout the day?

Are they positive and affirming thoughts? Or are they negative and detrimental to your progress?

Do you even know the difference?

Think about what you tell yourself when you think about your goal, and which of these voices you hear in your head:

  1. “I need to lose XX lbs. because I don’t want to be fat anymore.” (or something akin to this)
  2. “I want to be a size XX by (this date) because I want to be healthy and fit.” (or something akin to this)

Why is this mindset difference important?

The mind thinks in pictures, and the powerful subconscious mind seeks to obtain what the conscious mind asks for. It’s a subtle exchange of words, but it can make a HUGE difference in getting what you want, or more of what you don’t want.

Here’s a simplistic look at how it works: Don’t think of a chocolate chip cookie.

What just flashed into your mind’s eye?

You can’t help it. The mind thinks in pictures. When you say, “I don’t want to be fat!”, the mind hears, “want to be fat!” and therefore seeks to obtain that which it was ordered to seek.

When you change your language to consciously saying and thinking what it is you DO want, you order your powerful subconscious mind to obtain that.

Make sense?

Work on it.

Ask for what you do want from now on. The Bible puts it this way: “As a man thinks in his heart, so is he.”

“Ask and you shall receive.”

Ask for and think about what you want, because it works.

3) Failing to realize that your past does not define your future.

Up until today, you may have been fat all of your life, or just the last few weeks, months or years. You may have:

  • Made bad choices when you know you had other options.
  • Spoke ill or horribly about yourself often or in certain situations.
  • Felt powerless to stop yourself when confronted with “goodies”.
  • Wondered why everyone else seemed to have will power but you.
  • Just frustrated with yourself.

You are not your past.

The past is the past, and it can’t be changed. But here in the present and now…well that’s another story.

You now have the awareness to visualize what it is you DO want, to take action on it, and to speak and move in a manner that will get you there.

You now have the awareness to accept the responsibility for your actions, to understand that you are accountable for them, and even when you blow it (and you WILL) that you can get back on track in an instant, because you’re moving forward, not backward, and the past does not define or equal the future.

You, and your actions, do.

If I can be of service to you, please let me know.

210-884-2072
Steve@morethanexercise.com

God bless you,

Steve

 

 

10 Things You Should Keep in Mind When Working Out

Most everyone who joins a gym or fitness facility has an idea about what it is they want to either get from their training efforts or see improved. It could be strength gains, fat loss, performance enhancement or something less tangible like just feeling better.

No matter what your thoughts are on the subject, here are 10 things you should keep in mind as you attack your training and strive for what it is you want.

  1. Keep things simple. Recently I heard Tony Robbins, the famed self-help and motivational speaker, state this about complexity. “Most people, in order to feel significant, make things really complex so they feel like they’re really unique and special, but…complexity is the enemy of execution.The more complex you make it, the more likely you are NOT going to follow through.” COMPLEXITY IS THE ENEMY OF EXECUTION! Keep things simple, and by doing so they become consistently doable.
  2. Long term consistency beats short term intensity every day of the week and twice on Sunday. As my friend and colleague Brian Grasso says, “Consistency + simplicity = success.”
  3. If fat loss is your goal, your main limiting factor is nutrition. It’s pretty simple: Want to get lean? Stop eating junk, sugar, processed starchy carbs, etc.
  4. Stress, pain and lack of sleep produce cortisol, and cortisol kills positive, measurable progress. An excess of cortisol stops fat loss potential, slows metabolism and impedes healing. Fix the problem, make progress.
  5. Recovery is more important than your workout. You do not get better, stronger, leaner, whatever by how hard you work out. You get those things by how well you RECOVER from your workouts. Quality sleep, supportive nutrition, foam rolling and flexibility are great ways to help you recover. Rest more. Get better.
  6. Train as hard as you should, not as hard as you can. Most days just showing up and getting the job done is fine. Once a week is a good time to tear things up a little. Aids in recovery…
  7. Lifting and lowering heavy stuff will NOT make you big and bulky. Lifting and lowering weights WILL make you lean and strong. Too many processed starchy carbs, too much sugar and/or junk will make you bulky. And not being strong will make you weak, frail and prone to injury.
  8. If you’re injured or move poorly, working out won’t make it better. Stacking fitness on top of a poorly functioning body (dysfunction) will only get your further hurt or lead to a plateau.
  9. The proverbial “fountain of youth” is found in strenuous activities, like resistance training. And it doesn’t matter what tools you use like weights, kettlebells, bands, medicine balls, or body weight, knowing HOW to use them is more important than WHAT you use. Remember, some of the strongest athletes on earth are gymnasts and they almost never lift weights other than their body.
  10. You cannot fix a body you hate. Goals and measurements are fine and important, until you let yourself be defined by a number on a scale or BMI chart.

Do you have anything you could possibly add to this list?

Steve