Click the button below to download your FREE print ready PDF coloring book page sized to print at home! You'll either find coloring bricks relaxing or the most tedious thing you've ever done.

I've wanted to do something like this for the LONGEST time. Here is a free coloring book page that you can print at home and color. It features row house in the fan from my Richmond in the Afternoon print. Click below to download.

The grease from the wrapper is warm as it coats your hand like a glove of regret. You can feel that the top of the breakfast sandwich is hard from sitting under the gas station heat lamp. After your first bite you examine what’s inside. “This can’t be a real egg.”, you think as you reach for another pile of napkins. Finished, you toss the wrapper. You’re quickly reminded of your breakfast as your hands slide a little more than usual on the steering wheel. “I know I shouldn’t be eating this. I didn’t even like it, so why did I eat the whole thing?”, you think. In that moment you feel like you have no control.
 
This was me.

It’s been about 6 months since I started to eat healthier and the number one question I get is, “What’s the secret!?”. There is no magic berry that’s going to whisk away 10lbs, you’re not going to order pre-made diet meals from a company for your whole life, and you’re not going to eat bacon 3 meals a day forever. You have to want to change more than you want bad foods. How you get to that point is different for all of us. Here is how I mentally got there along with some of the foods I’ve been eating.
 
How I got there mentally.

• Think in long term goals: We want the immediate change. You see the before and after pics and it seems like it happened it over night. It didn’t. Get rid of the immediate expectations of a quick change. Your not eating healthy today so you can step on the scale tomorrow and be down 3 lbs. You’re eating healthy today so you can step on the scale 3 months from now and be down 20LBS.

 

• You’re in total control of what you put into your body: A month into eating healthy I had a moment when I realized this time was going to be different. I was making the kids mac & cheese and I needed to see if the noodles were done. I spooned a few molten carb bites into my mouth and bit down. Then I turned to the sink and spit them out. "Who am I right now", I said to myself. I had the realization that I'm in total control of what I want to put into my body. That little victory of tossing a spoonful of mac n cheese into the sink gave me a boost of energy that I still draw on today when I hit little temptation patches. Find those small victories.

 

• Meal Repetition: Find core meals and snacks that you like and make sure you have them on hand. Take the guessing out of what you’re going to have each day. It makes it easier to make a healthier choice because if I’m left with an empty fridge and a choice for lunch, I’m probably on my way to 5 Guys for a burger.

 

• Memorable Meals: If you're going to let yourself indulge in a high calorie meal make sure it's memorable. You’re not going to remember the nachos you ate your desk 6 months ago on a Tuesday at 10am. You will remember the perfectly executed dish you had at Heritage or the chicken tikka from Lemon. So save those calories for those memorable meals.

 

• Flavor without fat: There are so many flavors, spices, and beautiful foods that are packed with natural flavor. My instinct was to always grab the butter or oil and bath everything in it. I’ve found joy in finding new hot sauces, spices, and other ways to flavor food.

 

• Change your routine: Switch things up to help with your change and inspire you. Start waking up earlier. Go on walks. Get offline more. Start that project you've been thinking about for 4 years. These little changes in routine will help you feel more like you’re headed in the right direction and make eating healthier easier.

 

• Running and going on more walks: This is a little newer to mix for me. I was so focused on eating healthy that I made a lot of excuses for not adding in a layer of exercise. I need new running shoes. I need an iphone arm band. I can't run until I make a playlist. None of that stuff matters. You just need to get out and do it at your own pace.

What have I been eating?
 
I do 3 healthy meals a day and cut out all snacking. I keep my breakfast and lunch basically the same.
 
Breakfast: Oatmeal w/ egg or peanut butter, and a ton of fruit

Lunch: Usually a non cream based soup, fruit on the side, and maybe a lean protein like some chicken from the night before, or tuna.
 
Dinner: I’ll have a healthier variation of whatever we’re making. If we’re having pasta and meatballs I’ll put the meatballs over cauliflower, that kind of stuff.
 
Snacks: If I need a boost to get me to the next meal I’ll do a LÄRABAR, some air popped popcorn, fruit, carrots hummus etc.
 
What did I cut out?

• Alcohol
• Sugar
• Excessive snacking
• Most carbs
• Cheese
• Making excuses

 
You need to change the way you think about food. You need to change up your daily routine. You need to know that you’re in total control. I know you want it, that’s why you’re reading this, so you’'ve already checked that box off on one of the hardest parts about getting started.

I've been practicing people and group shots to do some longer form comics in the near future. I've never been to a house show, but the only way you could get me to one would be to promise that it would be like this.

Richmond lost a legend.

I've received some inquiries about purchasing prints of this piece. I won't be selling any, but you can download a 8x10 high res PDF of the image to do what you like with below.