From the category archives:

Health & Fitness

Day One hundred twelve (Week Sixteen): August 23rd, 2014 Here is the sixteen week mark of my Fitness Year 2014 series of body transformation pictures. Thank you, Jason David Frank for the continued motivation. This is my final picture in this series. 16 weeks, 112 days, and a very satisfying increase in health, cardiovascular ability, […]

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Day Ninety eight (Week Fourteen): August 9th, 2014 Here is the fourteen week mark of my Fitness Year 2014 series of body transformation pictures. Thank you, Jason David Frank for the continued motivation. And yeah, I use my Wii Fit U Meter regularly to keep track of the amount of calories I’m burning throughout the […]

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Day Eighty four (Week Twelve): July 26th, 2014 Here is the twelve week mark of my Fitness Year 2014 series of body transformation pictures. Thank you, Jason David Frank for the continued motivation. And yeah, I use my Wii Fit U Meter regularly to keep track of the amount of calories I’m burning throughout the […]

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Day Seventy (Week Ten): July 12th, 2014 Here is the ten week mark of my Fitness Year 2014 series of body transformation pictures. Thank you, Jason David Frank for the continued motivation. And yeah, I use my Wii Fit U Meter regularly to keep track of the amount of calories I’m burning throughout the day! […]

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Make 2014 your most fit year yet! Here is my Day Fifty six in a series of transformation photos. Thanks Jason David Frank!

Day Fifty six (Week Eight): June 28th, 2014 Here is the eight week mark of my Fitness Year 2014 series of body transformation pictures. Thanks, Jason David Frank for the continued motivation. And yes, I use my Wii Fit U Meter regularly to keep track of the amount of calories I’m burning throughout the day! […]

Make 2014 your most fit year yet! Here is my Day Forty two in a series of transformation photos. Thanks Jason David Frank!

Day Forty two (Week Six): June 14th, 2014 Here is the six week mark of my Fitness Year 2014 series of body transformation pictures. Thanks, Jason David Frank for the continued motivation. And yep, I use my Wii Fit U Meter regularly to keep track of the amount of calories I’m burning throughout the day! […]

Make 2014 your most fit year yet! Here is my Day Twenty eight in a series of transformation photos. Thanks Jason David Frank!

Day Twenty eight (Week Four): May 31st, 2014 Here is the four week mark of my Fitness Year 2014 series of body transformation pictures. Thanks, Jason David Frank for the continued motivation. And yep, I use my Wii Fit U Meter regularly to keep track of the amount of calories I’m burning throughout the day! […]

Make 2014 your most fit year yet! Here is my Day Fourteen in a series of transformation photos. Thanks Jason David Frank!

Day Fourteen (Week Two): May 17th, 2014 Here is the two week mark of my Fitness Year 2014 series of body transformation pictures. Thanks, Jason David Frank for the continued motivation. Also, if you have a Wii U, I really recommend using a Wii Fit U Meter to help track your daily calories burned. Related […]

Make 2014 your most fit year yet! Here is my Day One in a series of transformation photos. Thanks Jason David Frank!

Day One: May 3rd, 2014 Here is the beginning of my Fitness Year 2014 series of body transformation pictures. I’ve always been an advocate of health and fitness, as well as a life long practitioner of various martial arts, so training is nothing new to me. However, in anticipation of 2014’s hot summer, I’m also […]

Wii Fit U is out today. Come and join Paul Gale Network’s online gym community.

Paul Gale Network has now opened up its PGN: Fitness and Martial Arts gym to everyone online with a Wii U. Join my gym at the following ID: 7947-4420-9791 Of course, if you don’t have a Wii U, hands on, individual personal training in a one on one situation or even small group setups are […]

My new 15 minute full body, plyometric workout video is now available.

Usually, either before or after my martial arts training sessions, I get in some weight lifting at my gym. On this particular Saturday (November 3rd), it was after my Shotokan Karate practice was over, that I decided to do an extra workout. What’s present in this video is a small sample of exercises that are […]

A workout for everyone: Day 4 = Lats, Biceps, Shoulders.

Day Four: Warm up for 15 minutes with some jogging. 1) The beauty of this four day workout program is that you don’t need any machine or equipment…for the most part. At this point however, I recommend getting a pull-up bar that you can stick in your doorway. Attempt as many pull-ups as you can. […]

A workout for everyone: Day 3 = Upper and Lower Abs, Obliques.

Day Three: Begin with a warmup as usual for 15 minutes. 1) Lie down on the floor and keep your legs straight up in the air, now lift your arms up straight towards the ceiling. This is the starting position. Now for the exercise: crunch up towards the ceiling (straight up), lifting your head and […]

A workout for everyone: Day 2 = Quadriceps, Hamstrings, Glutes, Calves, Hip Flexors.

Day Two: (First get in 15 minutes of cardio as a warmup) 1) Begin by standing with your left foot forward and right back, with your feet approximately shoulder width apart and length apart (from front to back), long enough so when you drop your back knee to the floor, your front quadricep should become […]

A workout for everyone: Day 1 = Chest, Triceps.

Oftentimes I get questions on how to work out a certain section of the body…and other times, what to do for full body fitness. Usually I answer these people individually, and in doing so recently, I realized that I might as well share the information in a 4-part series so that more of you out […]

On track to breaking the world record. Officially cleared 120!

A little while ago I made the goal public: By June 2013, I intend on breaking the world record for most amount of push-ups in 60 seconds. My previous max and NCAA record for my university was 119 that I set back in 2003. As of today, I’ve not only matched my old record, but […]

Push up world record on track. 119 in 60 seconds as of today…21 to go!

I made an announcement a few weeks ago, saying that in 2013, I’d be going for a new world record in the most amount of push ups done in 60 seconds and as of tonight, I’ve officially tied my NCAA, 2003 record with 119. The journey is far from over…for the current best in the […]

A good day to do push-ups…and a good time to beat a world record.

Back in 2003, I set the NCAA record for my university’s test of “most amount of push-ups in 60 seconds”, with 119. Now that I’m heading into my tenth year from which I set that record, I have a new number that I’d like to reach: 133. Why 133? Because as of 2009, the world […]

A Letter from The White House: Michelle Obama to Paul Gale.

The White House July 10, 2012 Mr. Paul Gale (Home Address) Dear Paul: Thank you for writing to me. It has been heartening to hear from people who are interested in helping to combat childhood obesity, and I thank you for taking the time to share your ideas with me. We launched an initiative here […]

On the eve of my birthday: 340lb max bench press, 60lb bicep curls, 120lb trap lifts, dips, core routine, 305lb pec fly, and 350lb lat pulldown.

Tomorrow is my 29th birthday, so I thought that on the last full day that I’ll be 28 years old, why not record myself for a little bit while at the gym working out. Here’s a sample of what I did today. This was filmed today, one day before my 29th birthday. My goal before […]