Saturday, December 10, 2016
Thursday, October 27, 2016
Monday, October 17, 2016
Saturday, October 8, 2016
Friday, October 7, 2016
Monday, October 3, 2016
Thursday, September 29, 2016
Monday, September 26, 2016
My primary goal for week 10 is 100% focus in the gym. Six hours dedicated to body transformation.
Regardless of how hectic my week is, I will find 1 hour each day for my health and well being.
My 5 Goals for week Ten:
1 - Say something uplifting or helpful to someone.
2 - 15 mim Daily meditation
3 - 40 min daily cardiovascular
4 - Full Body workout - 3 days
5 - Seven hours of sleep on average for the week
Sunday, September 25, 2016
Saturday, September 17, 2016
Sunday, August 28, 2016
Saturday, August 27, 2016
Friday, August 19, 2016
Tuesday, August 16, 2016
How do you get out of bed in the morning?
Saturday, August 13, 2016
In three weeks I've lost 4 lbs of fat. Unfortunately I also lost 3.5 lbs of muscle. This is not a surprise as I have not added Element Four: "New Body: Weight Training" to my transformation and I have not been consistent with Element Three "Activate: Cardio Training".
My focus this week will be to maintain my consistency with Element 1-2 with the addition of Element 3-4.
I spent an hour skimming through documentaries on body transformation (holy eggs Tom!) and learned that everyone has unique challenges. The ones who pushed through are the ones who did not allow set-backs to permanently ground them. Also, I saw an interview where an Olympian continued to train in her war torn country - risking her life at times. She said we can't be cry babies and allow this to stop us.
Everyone says it must be hard to be healthy when traveling - my goal is to set an example and transform on the road. Every hotel has a gym (I will pack bands as well) and I will find restaurants with healthy choices.
Week 4 - Bring It!
Friday, August 12, 2016
Into week three I am still going strong; no fast food, no beer or wine, no bread, chips, pizza - all of the foods I've over indulged in the past.
At this time I am in control and have worked through cravings by just waiting.
I've also replaced old bad habits with new ones - so instead of chips I will have a serving of sunflower seeds that last a lot longer and are healthier. I've replaced alcohol with iced tea (though I need to remember it has caffeine)
After two weeks home I start traveling next week. I have good momentum and I'm in a good place mentally to continue to eat healthy.
Exercise Here is where I will improve on. Cardio and resistance. In order to be consistent I need to exercise in the morning and this has been a tough one for me. However, after listening to Tom's audio on getting out of our comfort zone I will stretch into the next zone and make it a habit that I will look forward to. I need to make some sacrifices initially. I know that many people have more challenges than I will ever have - No excuses
Friday, August 5, 2016
What is clean eating. To me it is the elimination of process foods, bread, beer (alcohol), chips, sweets, pizza etc. I've been to two gatherings and didn't crave any of the food. This is amazing to me - I've never been so disciplined. I am applying everything of read about diet, exercise, overcoming mental challenges.
I will begin working out in the morning as I think that is the only way I will be able to be consistent.
I've lost about 7 lbs. My face feels thinner and when I clasp my hands, it feels thinner.
My motivation is 100% internal. If you were to see me on an elliptical my eyes most likely will be closed. I am visualizing a leaner me, I am feeling internal fat burning away. I am fighting for a new me.
It took me about two years to get to this level of engaged motivation. Odd it wasn't a contest, or a doctors order - maybe my wife's plead for me to take care of myself after her brother just passed away.... maybe...
As I reflect, I think a large part of it is frustration - not finding a decent casual shirt that would fit - noticing my favorite shirts were tight... odd how seeing myself in the mirror didn't trigger alarms - or the scale....
Today, I feel great because mentally I am in the best place I've been in a long time. My long term goal is 70 lbs. I'm thinking it will take me about 42 weeks at 2 lbs per week - ironically my birthday falls on that week.
My plan is to focus on macro nutrients and eating clean. I've placed red stickers on all the bad foods in the house and green stickers on the good foods.
Once I lose 50 lbs(around January) I will start the couch to 5K program - this should be a good boost for the last 3 months as I'm certain there will be plateaus along the way. I'm thinking my machine cardio HIIT workouts will have me in good respiratory shape.
I intend to introduce swimming and cycling at some point and in October 2017 I'd like to participate in a mini triathlon.
I know, I know, it's a long way off. However, it's good to have short term and long term goals.
- Eat healthy meals - 900 Cal deficit (32% of TDEE)
- Exercise (resistance and Cardio) 5 days per week (2 days per week are travel days)
- Rest 1 day per week
Gradually increase workout intensity, introduce swimming and running around January 2017.
Sunday, July 31, 2016
Four days ago, without fanfare, I made the choice to live healthy. I did not enter a contest, it wasn't a special day; my subconscious mind and my body decided for me.
I've read Burn the Fat Feed the Muscle cover to cover twice, I've referenced it over and over. I have the knowledge but not the passion and motivation. My head is in the game. I will apply all I know to achieve my goals:
In five months I am:
- 50 lbs (23 kg) lighter and leaner (burning fat and feeding muscle)
I am motivated and dedicated to my transformation
Friday, February 19, 2016
I see the path behind me and in front of me, but I'm stuck in an endless circle (imagine a turnaround or rotary) going round and round....
How the hell do I get back on that path.... I've read all the psych books... I've been coached.... I know what F to do (when I use expletives you know I'm not happy)
You know, there comes a time when you just have to get off your fat ass and do it.
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