Shape Up for Summer Fitness Challenge Update April 10

Well, as I sit here eating my peanut butter on wheat toast, it came to mind that I hadn't updated my blog for almost two weeks.  I'm finding that updating this thing on a consistent basis is pretty challenging in it's own right.

I'm pretty close to the end the challenge now, and have some decision making to do. While I really enjoy going to Genesis, I'm not sure I can afford to continue to go on my own and I KNOW I can't afford to pay for Cassidy when this is done.
I may hafta do a little bit of wheeling and dealing (in the form of radio promos and extra articles) to stay.
I do have one bad taste in my mouth from the gym and that was the recent promise of talking to their nutritionist.
I was informed by a Genesis employee (not Cass or any of the outstanding morning personnel) that he would like me to speak to the Genesis nutritionist. Numbers were exchanged and a phone call promise was made.


Never Happened.


So now, as this contest rolls down towards the end, I've explained to everyone and Cass that this offer is now a day late and a dollar short. The nutritionist is not going to do much additional help. And if she does, it's not going to do anything for the perception of the gym in the paper. (and we all know Genesis is a business and as altruistic as it may seem, is in it to make money and show that they are the best amongst the local competition).


So anyway, Cassidy has been pushing me pretty good these past two weeks. The last weigh in for this weeks paper update is 205.8 which is an 18lb drop total. I'm jazzed!


Ok. I'm tired of typing and my brain needs a break from a long and strenuous work week.


Much Love,


James

Shape Up for Summer Fitness Challenge Update - Day....I have absolutely no clue

Fyi...Decided I wanna work towards looking like this...not just dropping the weight.








It's now March 29th. I haven't blogged since the 11th and for that I apologize.

So far I'm:

Down 14lbs
Had to buy new work slacks (size 42 waist to a size 38 waist)
Got a massive chest cold during week four that a) kept me from working out Thursday to Sunday b) made me cough so badly that my whole torso felt like it was used by a professional boxer and c) still hasn't quite gone away.


Today starts week 6 and my goal of hitting the gym twice a day for this week. M-W-F am will be dedicated to working out with free weights and a few machines with Cassidy and every evening and T-Th mornings will be dedicated to Cardio. Unless of course Cassidy suggests that I do "true" two a days.

This morning was tough. I got up not feeling 100% and super stiff and for some reason don't feel that I gave it my all this morning. Cassidy and I hit free weights with dumbells (incline press, bench press, crunches with a weight behind my head, rows etc. and then the normal heart racing jumping jacks  and jump squats)

It's a good thing that I've been doing some cardio off and on through out the challenge because I'm not sure I would have survived the "heart attack" that my middle son, Bryan, gave me when he decided to pass the hell out(faint) in the living room and then the follow up phone call from the school nurse saying he had a 102.6 temperature.

Thankfully the doctor did agree that the two were not connected (he got up to fast and locked his legs) and that he has a head cold that really just needs rest and plenty of fluids. No infections...whew. Was worried because he didn't have an upset stomach or any coughing sneezing sypmtoms that usually come with the flu/cold. but if anything changes I'll be sure to get a hold of the doctor. Right now, he's doing well after a 3 hour nap and some food in his belly.

Tonight at the gym, I think I really did finally conquer the elliptical as I did three ten minute sets at level 6 and a 5 minute set of level 8. then moved on to the bike for ten minutes, posed for some quick snapshots for the Gazette and then treadmill cool down for 5 minutes. It felt really good.

I haven't used the Livestrong website for the same amount of time as I haven't been blogging. But I'm still eating right and maintaining portion control. (I did break down and have a grilled cheese thickburger from Hardees this past weekend, but if I don't indulge occasionally, I'll be hitting the upcoming Easter candy like a ravenous mongrel. I've even with held temptation from my Mom's yummy cookies and have had only two (counting it as a snack so I don't "overload" on my calories or sugars). And seriously, if you haven't tried Green Giant Steamer Veggies, you should...yum.

I think my blender has finally had it. I've been making protein shakes/fruit smoothies in it for the past 30 days and it was an old cheap model. I'll have to hold off until the 15th to get a new one, so I'll be ingesting not quite blended fruits for a little longer...LOL.


Anyway, I think that's it for a quick update on the progress. to put a figure on the 14lbs, I'm now at 210lbs and still going strong. It's a good chance that I'll make the full 20lb goal by the end of this challenge and hopefully back down to at least 175lbs by fall.

Also, thanks to all of you for the still unending support, kudos, congrats and "Damn, you're looking good" comments. It helps :). Maybe I should be more open to finding a girlfriend as my kiddos suggest...LOL. Oh yeah...be sure to check out my update in the paper tomorrow.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 21 - Anyone have a spare belt?

OK ok! I know I haven't blogged anything for the past few days. But here is a quick update. I need new pants. My khakis and jeans just don't fit anymore. Now, just like other tummy endowed people, I wear my pants at my hips, not my waist. But since my waste is round and gravity is the enemy, wearing my pants at my waist is like trying to talk Jack and Jill from going down hill. It just doesn't work.

I ended up having to add a notch to my current belt just so it would cinch tight enough to keep them up. I don't want to spend alot of money on clothes yet, since I'm not at my goal, but I'm not sure if I can afford a self induced pantsing episode. Even my gym shorts are getting a bit on the loose side. Which is pretty annoying while working out I've found.

Oh and I'm down to 215lbs. That's a 9lb drop so far. 11lbs to go for my Shape up Goal. Also, Cassidy approved of helping out on my personal goal of doing at least ten unassisted pull ups (only about 1 month away).

Heather's update appeared in the paper Tuesday.

http://www.emporiagazette.com/news/2010/mar/09/shape_summer_fitness_challenge_update_week_1/

And it looks like she's hanging in there and doing a fantastic job. And I hope she does well, but I'm still gonna win....LOL.

It still irks me about her access to a nutritionist, but I don't think I'm doing to badly in the department by
myself.

My update will be in the paper next Tuesday the 16th. We'll see if the update I sent in will be in the paper, or if I need to put a new one in (since the only asked for my impression of the first week and not the second or the third[this week])

Cassidy will be off work for his Spring Break and hopefully enjoying himself while I continue to bust some butt on my own next Monday and Wednesday. We will definitely see how well I can push myself for those work outs.

Tuesday I went in and did a few minutes on the elliptical and then hit the treadmill for a quick 30 of cardio. Then of course my workout on Wednesday. Even though this is Thursday, Cassidy and I did so many exercises that didn't really utilize the machines, that I sort of forgot what they were. I know I did front squats and clear pulls and curls and rows with a barbell (40lbs). And of course the jumping jacks and thankfully sit down crossover crunches. Other than that, I'm at a loss. I do know that Cassidy has alot up his sleeve and we are gonna shock the hell outta my body the next few weeks (one for instance is squat throwing a 25 or 50lb medicine ball, sprint to it, pick it up and throw it again...as far as I can fun fun).

Today, I went in at 5:30am and did about 30 minutes on the treadmill (part of trying to stay consistent with the schedule.

Cassidy just emailed me the plan for Cardio while he's gone (which may get incorporated with a couple of classes). He suggests 15 minutes on the treadmill (with the incline around 4 or 5) and at a fast walk pace.  Then move to the bike for another 10 to 15 minutes (level at 8 or 9), then finish with elliptical for about 5 to 10 minutes (level between 4 and 8). That's quite the Cardio workout, but I'll give it a shot Saturday.

Well, off to bed so I can be functional for the 5am workout.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 18 - Make it and Break it week has begun

*****UPDATED SECTION*****

I just wanted to add to those of you that recieved my "witty text" that I sent about being sick and looking at it as a positive way to lose weight, it was probably not the wisest text in the world to send out. As we all know and have heard of, there are many different eating disorders out there, mainly anorexia nervosa of two types:

• Restricting Type: during the current episode of anorexia nervosa, the person has not regularly engaged in binge-eating or purging behavior (that is, self-induced vomiting, or the misuse of laxatives, diuretics, or enemas). Weight loss is accomplished primarily through dieting, fasting, or excessive exercise.
• Binge-Eating Type or Purging Type: during the current episode of anorexia nervosa, the person has regularly engaged in binge-eating OR purging behavior (that is, self-induced vomiting, or the misuse of laxatives, diuretics, or enemas).

I in no way, shape or form, condone weight loss through either of those methods.


Weight loss should be a regulated and healthy by product of proper exercise and nutrition.

While I, to a point, understand how one can have a distorted body image or an obsessive fear of gaining weight, eating disorders can cause irrepairable bodily and mental damage.

If for some reason you or someone you know may have this disorder, please, for your sake and their's, talk to them and at least have them recognize the issue and hopefully seek help. For more information go to: http://www.nationaleatingdisorders.org/index.php. And remember that this doesn't just affect women and girls. It affects boys and men as well. Thanks - James

******END UPDATE*****

First a brief catch up on the past weekend. As you know from the previous posts, my two older boys ended up catching the crud (i.e. a stomach bug) which passed through their system rather quickly (note the toilet paper picture and you'll understand what I'm talking about).

They were thankfully done with it with in 36 hours and I thought I had dodged it fairly well. So, with the energy I had left for the day on Friday, I decided to take in the evening Yoga class.

Yoga is an interesting class. I've only tried it occasionally before and each time it severely knocked me on my butt. This was really no different. Within 10 minutes, I was already sweating and stretching and lifting and moving in ways my muscles and limbs aren't used to moving. Before you giggle and go "Wuss, it's Yoga....such a chick exercise", go ahead and give the hour class a try. I dare you. then we'll see who's giggling at whom.

Anyway, I felt pretty good after the class. Nice and limber and all stretchy bendied out. Went home and I did the normal routine taking care of two healthy and one sickly kid. And then by 11pm, the stomach bug hit. and hit and hit. Appreciatively, by Saturday morning, Sky had come out of it completely and was able to help out with certain things (By the way, my kids are fantastic and on most good days they tend to handle themselves well and without any need for parental intervention...unless I wanna play too. Thankfully, Sat and Sun were those type of days).

I was out of it. I spent the majority of my time Saturday curled up on my bed or in the bathroom and absolutely sore as heck. Not the sore from the first day after working out, but sore like that x10. Then as I'm feeling better, Dyl gets hit with it Saturday night. Poor kid. I wouldn't wish this on anyone.

Sunday rolled around and the frequent trips to the bathroom rolled to a near stop and then I got hit with the lowgrade fever and more bedrest, but I at least was able to get up and around, do laundry, make supper, mediate a few disputes and play our Halo night.

Which brings us up to today. After crashing at 8:30 last night, I woke up pretty much ready for the day at 4am. Still feeling a little muscle weak, I took a quick warm shower (to get rid of the sickly sweat smell and to loosen my muscles),  and preceeded to the gym.

Today is the beginning of week 3. Which means that this is make and break it week. What do I mean by Make it and Break it? A general popular rule of thumb (which I'm unsure if it's scientifically proven since everyone is wired a bit differently) is that you can make, break, or change a habit in approximately 21days. So my Make It (exercising and paying attention to what I eat habit) and Break It (eating unmoderated fast food, drinking empty calorie soda habit) is this weekend. If I can hold out til Sunday, knowing that I'm doing well and progressing, the rest of this challenge will be cake.

Weigh in: 217.2lb   That's another pound down. Unfortunately, it may not be anything but loss in water weight from the sickness, so it may come back up. After the 6lb loss the first week, I'm not really looking for any big losses until week 4 (next week).  Started off with the treadmill of course, then Cassidy did the Body Fat measurements. Then put he put me on the elliptical for 8 minutes on level 6.

The elliptical sucks.

Cassidy must have had one of his mischievous streaks today, since right after those 8 minutes, we went straight into the leg press (ugh my thighs). and from there we did

butterfly
chest press
shoulder press
[at this point I comment on how it sucks getting over being sick and my muscles feel weak like I'm starting all over. Cassidy responds that I'm doing fine since he actually upped my weight on the machines. LOL. I should start paying more attention to that I suppose, but I'm kinda worried it'll psyche me out in a bad weigh making me think I can't do that weight]
jumping jacks
push ups
crunches
bicycle (crossover) crunches
rinse and repeat

then did,
row machine
hamstring curls
leg curls
tricep pull downs
lat pull downs
bicep curls

and finally stretch out and done.

Friday's boring stuff:

26.07% protein
49.59% carbs
24.33% fat

Calories: 1598 (tgt 1613 per Livestrong.com) w/ 647 calories burned (952 calories)
 
Fat: 44.35 g
Cholesterol: 155 mg
Sodium: 3562.6 mg
Carbs: 203.4 g
Sugars: 86.67 g
Fiber: 23.45 g
Protein: 106.94 g
 
Saturday's boring Stuff:

17.56% protein

58.32% carbs
24.12% fat

Calories: 1041 (tgt 1613 per Livestrong.com) w/ 0 calories burned (1041 calories)
Fat: 25.2 g
Cholesterol: 71.89 mg
Sodium: 1253.16 mg
Carbs: 137.11 g
Sugars: 87.22 g
Fiber: 3.99 g
Protein: 41.29 g

Sunday's boring stuff:
27.87% protein

47.13% carbs
25.00% fat

Calories: 1477.5 (tgt 1613 per Livestrong.com) w/ 0 calories burned (1477.5 calories)
Fat: 42.25 g
Cholesterol: 228 mg
Sodium: 1427 mg
Carbs: 179.25 g
Sugars: 113.25 g
Fiber: 9.75 g
Protein: 106 g


Till the next post.

Much love,

James

Shape Up for Summer Fitness Challenge Day 16

I failed to dodge the germs well enough....I got sick

Shape Up for Summer Fitness Challenge Day 15 - Playing Dodgeball with the GERMS

So much for me thinking that the bug Sky had transformed and gave Bry different symptoms. I had to go and pick Sky up today with the same symptoms Bry had Wednesday. It's enough to make me wanna go all Howie Mandel (you know, germaphobe) about everything.

Anyway, I'm going to bombard you with information that everyone probably already knows, but at times, fails to do.

from http://multiples.about.com/od/familyissues/tp/healthytips.htm by Pamela Prindle Fierro,

Worried about getting the flu this season? Many families are. With twins -- or more -- there are twice as many pathways for germs to enter a home and wreak havoc. While their first concern is for their children, parents also need to protect their own health. Whether or not your family has received flu shots this season, try these tips for staying healthy and avoiding the flu, colds, and other illnesses.


1. Wash Hands!

Frequent handwashing is a must if you hope to keep germs at bay. Viruses and bacteria can live for hours on surfaces touched by an infected person. Then they are transferred to the next healthy person to come along. Wash your hands vigorously with soap and warm water for 10-15 seconds. Use liquid soap rather than bar soap, and disposable paper towels to dry hands. Avoid overusing anti-bacterial soaps. They sound good in theory, but can actually support bacterial development.

2. Don't Touch

While handwashing is the first line of defense, even clean hands should stay away from eyes, noses and mouths to prevent germs from infecting the body. Avoid touching your face, and teach children to keep their hands below their necks whenever possible. [I'm going to add, Keep things out of your mouth that don't belong there. My kids are horrible about chewing on their finger nails or pencils or toys. My youngest caught Sky chewin on his ring and asked if he was teething again. It's a hard habit to break, but germs will live on just about anything.] 

3. Use Hand Sanitizers

Instant hand sanitizers (like Purell or Bath & Body Works' Hand Gel) are widely available. These products use an antiseptic alcohol to destroy 99% of germs. Small containers are easy to carry in purses, pockets or backpacks and you can use them anytime and anywhere because they don't require soap, water or towels to be effective.

4. Bring Your Own

Carry your own sanitized items with you and avoid using public facilities. For example, carry your own pen to use at the grocery checkout or reading material for the waiting room. Pass by the public water fountain and bring your own drinks. Before you use any public item, consider who else might have access to it!

5. Cover Up!

If everyone covered their face when they coughed or sneezed, germs wouldn't stand a chance! Unfortunately, many people just can't make this habit stick, and the germs fly free. Encourage kids to turn their head and cough or sneeze into the crook of their elbow -- rather than the palm of their hand -- to avoid passing germs by touch.

6. Segregate the Sick

Multiples are naturally close, and as much as we like to teach our kids togetherness and sharing, it will have to wait until spring! When a family member is feeling under the weather, keep healthy siblings far away! And, of course, don't send sick kids to school, day care, or activities.

7. Disinfect the House

Use germ-killing cleaning products, like Lysol, bleach or boiling water, to disinfect the house. Wipe down the phone, computer keyboard/mouse, door handles, bathrooms, toys, countertops and other common surfaces. Wash dishes in the hottest possible water and allow to air dry, or use an automatic dishwasher. Microwave sponges and dishcloths for 30 seconds to kill bacteria. Replace toothbruses often, especially after illness.

8. Avoid Contagious Crowds

You can't hibernate the winter away, but whenever possible, avoid situations where contagious people congregate. Unless it's an emergency, stay clear of the waiting room at doctor's offices, or seek out a "well" waiting area. Shop during off peak hours or in off-the-beaten-path stores. Think twice about attending playgroups or activities where sick kids might be allowed to roam.

9. Dont's

Don't smoke. Studies show that smokers have more frequent and severe colds. Secondhand smoke dries out nasal passages and makes people more susceptible to respiratory illnesses. Don't drink alcohol, except in moderation. Heavy drinking dehydrates the body and damages immunity. Most importantly, don't get run down. When you're stressed, tired or undernourished, your body just can't fight off illness.

10. Do's

Get plenty of sleep. Exercise, especially aerobic, increases the body's virus-killing cells. Even better, exercise outside in the fresh air, away from dehydrating indoor heating systems and recirculated, germy air. Eat healthy foods with lots of vitamins, like colorful fruits and vegetables, whole grains and yogurt. Drink fluids; it flushes out your system. Take care of yourself!
 
 
from http://www.wellnessjunction.com/athome/selfcare/motivate.htm  and deals with some motivation on working out to stay healthy.

Motivation is the key to maintaining a healthy diet and exercising regularly. If you need some help staying motivated, as most of us do, Asimba.com offers the following ten reasons to get you in gear and help you stay there.

1. Quality of Life. There's no guarantee you'll live longer by adopting a fitness lifestyle, but chances are you will live better. It's the ultimate revenge: a full, healthy happier life.

2. Fun. Even if you hated sports as a kid - picked last for the softball team, creamed in dodgeball - remember walking, running, swimming and cycling are different. No one screams at or slams into you, you compete as much as or as little as you want, you're outdoors, and you don't set the pace. It's play - not work.

3. Confidence Booster. By setting an exercise goal — however modest — and progressing toward it, you become more self-assured. As you begin to feel and look fitter and healthier, you gain confidence.

4. Forget Dieting. Working burns lots of calories and raises your metabolism so you consume them at a higher rate than a sedentary person even when you're not exercising. Bottom line: you can control your weight without starving yourself by eating a healthy, balanced diet (including the occasional chocolate sundae.)

5. Stress Relief. Feeling tense? Overwhelmed? Unappreciated? Taking regular exercise breaks, as short as a 30-minute walk at lunch, can refresh and relax you. Use the time to calm yourself, regain perspective on what's important, or even figure out a solution to a problem.

6. Fat-Be-Gone. By working out, you're losing fat and gaining muscle. Regular exercisers often have body fat levels at least 5 percent lower than the average person. You'll probably go down a clothing size or two, because muscle, though heavier than fat, takes up less space.
7. Instant Friends. Everybody tends to loosen up when they're sweaty and out of breath. Participatory sports provide an accessible, non-threatening, casual atmosphere for meeting people. Opportunities abound: fun runs, a swim workout or lesson, a group bike ride or an organized hike. Check out your local gym or community center.

8. A Spring in Your Step. Working out can raise the amount of oxygen your muscles can use by up to 40 percent. That means you have more energy and everyday tasks become easier.

9. Cold-Killer. Aerobic exercise bolsters your immune system. You're better prepared to fight off viruses and other nasty stuff.

10. A Tougher Ticker. Endurance sports such as running, walking, swimming and cycling strengthen your cardiovascular system. Your heart becomes more efficient and less susceptible to disease.

Okay. That all aside. I, thankfully, still haven't caught any of the crud that the kids have gotten. Last night I planned on hitting the gym for a bit, but apparently in the early evening, my body tried to fight something off. I was sitting down and just immediately got hot, wore down and started sweating for no reason. My temp was normal, so I just called it an early night and was out by 9pm.

I got out of bed around 4:20am and got around for the rest of the day feeling just fine. So apparently, my body fought and won whatever tried to get me down.

Hit the gym at 5am as normal and started up on the treadmill.

then we hit the normal machines

Leg press
Chest press
Butterfly
Shoulder Press

and did push ups, jumping jacks and jump squats there.

Then we moved to the cable machine (he made me do walking lunges all the way there...ugg) and did overhead extensions and while in the area performed Arnold Presses (I tell you what, when I lose this belly, I'm gonna have one hell of a V shape), bicep curls, and some resistance band work. After that we hit the hamstring curl machine and then a new exercise....the pull up machine.

I really didn't like pull ups in high school or grade school. I really don't like them now. But the main difference between then and now: Then I was a climbing FOOL and could do the pull ups rather well. Now, I'm about 73lbs heavier and don't climb onto a dang thing.

So thank goodness that this pull up machine is an assist machine. The weight you set the machine at actually SUBTRACTS that amount from your body weight to help you achieve a pull up. Originally, we set the weight at 140lbs (making me essentially weigh 78lbs...lol) and that was WAY to easy. so we upped it to 110 lbs (me = 108). I did get some struggle out of that one and actually completed 12 reps. GO ME!

Now my goal is not only to lose weight, but to also be able to do at least 10 unassisted pull ups. I think it's a worthwhile goal, especially if I wanna do ninja jim stuff in the future...hahaha.

I then did a cool down on an odd bike. It looked like an elliptical machine had married a stationary bike and they had a kid. Anyway, it was a pretty tough cool down, but I survived. We then stretched and and I went home to kick a couple of kids outta bed.

Here's the boring stuff...Yesterday's calorie break down:

21.4% protein
53.29% carbs
25.35% fat
 
Calories: 1513 (tgt 1613 per Livestrong.com) w/ 0 calories burned (1,513 calories)

Fat 37.77 g
Cholesterol 100 mg
Sodium 3434 mg
Carbs 178.93 g
Sugars 57.12 g
Fiber 17.05 g
Protein 71.87 g

See you next post!

Much Love,

James

Shape Up for Summer Fitness Challenge Day 14 - Musings

If only I had this nifty clock. Lol. The kids and I actually overslept today and didn't get up until 6:30 this morning after hitting the sack at 9:45 last night. Apparently I shut of all my alarms (alarm clock, and 4 alarms on the phone) when they went off. We also forgot that we turned the heater off yesterday and practically hibernated in a 66 degree apartment.

Update on the Bry guy: Bry got up this morning feeling pretty good. No runs, no fever, and is back to his smart-alecky self (When putting on his brother's hoodie - "Wow, this really smells like Sky. Hey Dad, can we wash this?")

As I pulled myself together from the sleep induced lethargy and made the boys' lunch, I noticed my soreness creeping in. I'm actually sore in my upper thigh and abs. A little sore in my lats and shoulders. I'd say that yesterday's workout was successful using the no pain no gain adage.

Since I slept in this morning, I didn't get a chance to do anything at the gym. I am still 3 for 3 on going (Monday - normal workout, Tuesday - 20 min on treadmill, and Wednesday - normal workout). But to keep up with my personal goal of 6 days this week, I'll need to go in this evening. Speaking of evenings at the Gym...

I was thinking today (surprise surprise), that if I wouldn't have started this challenge that I really probably wouldn't be at the gym or even working out. And I noticed that there really are some reasons for this and other things dealing with fitness in general.

1. Heavier people tend to have a low body self-esteem. It's true for me and mostly true for our culture in general. We are bombarded daily with what our appearance SHOULD be and how we SHOULD feel about it (instant guilt complex anyone?). Yes, being heavy can be unhealthy and yes we should recognize that and better ourselves but it is no cause to have a low opinion of yourself. Even though I'm fairly extroverted and egotistical (yes I know I'm cute), I was, and still kind of am, uncomfortable showing my inept ability for working out around people I don't know (hey, if I know you and am comfortable around you, sure I'll let you buddha wish on my belly).

Solution: Just visualize what you'll look and feel like after you start

2. Amount of people in the gym in the evening. While this plays into Number 1, it also can induce a type of panic. You go in thinking ok, I'll hit the treadmill. That isn't too hard and won't make me feel stupid. Yet all the treadmills are taken. Yes, Genesis has a 30 minute time limit on the treadmills, but really, do you want to stand around looking and feeling silly while you wait your turn? Also, evening has some fairly attractively intimidating and in shape people using the machines. And that doesn't included the trainers and staff who are all pretty good looking and fit. Talk about feeling a bit insecure in yourself watching them all work.

Best Solution: Go in the morning if you can schedule it or make the time like I did / have a back up exercise plan. Think it through.

3. Unfamiliarity with the equipment or gym layout. Even though one usually receives the tour after paying for your first month of membership, there can be some areas that are glossed over. Like where to put used towels, where's the water fountain (seriously, I didn't even know where the water fountain was my first week). And most normal tours don't encompass how to use the machines. To avoid feeling like you're dumb ask questions.

Best solution: Pay a little more to have a trainer (one session maybe) go through the machines with you and explain the safest way to use them.

4. Expecting too much too quickly. Read that as disappointment. It doesn't matter what the TV ads say, it takes time to lose the weight. and the healthiest way to do it is a suggested 2lbs a week. I understand that, for the most part, we are an instant gratification type culture. But hey, you didn't gain all that weight overnight, you're certainly not going to lose it overnight. Just like you worked on sitting, eating or whatever to gain it, you're gonna need to work on exercising to get it off. Yes, you may see quick losses early on (I lost 6lbs in the first week), but don't expect that every week. Fat is stubborn, be more stubborn than the fat.

Solution: Get in the proper mind set and set realistic goals.

5. Failure to watch what you eat. Look. Everytime you work out you're only burning a certain amount of calories and not all of that is going to be fat. If you gorge your self in soda (empty calories), fast food (high calories) and eat more than you burn in a normal day + exercise, you're gonna see slow results if any. You may even gain more weight. Yes, you may become more fit than you were, but it's not really going to reflect in your body shape or help you lose the dangerous body fat. Then you end up going back to number 4 and number 1.

Solution: Create a food diary and track what you eat. Use websites like Livestrong.com to set realistic goals and help track what you eat. You'll see a pattern that you CAN change.

6. Busting too much A$$ when working out. This is a big ouch ouch ouch, for both your body and your mindset.  Too many of us go in thinking that we can still do what we did in high school or even one year ago. And when the next day rolls around and you can hardly move through the pain, you want to give up. We've always been taught (and gentically ingrained) to avoid what hurts us. It's a mindset that you'll need to work through and most importantly:

Solution: Work up to it slowly. Get accustomed to what your body can and cannot handle. It's better to start small and adjust from there than start big and hurt yourself.

7. Failure to treat oneself on accomplishments. Yes I know that I said you should eat right and track what you eat. Go ahead and still track it. Your body will crave what you cut it off from. Indulge in the craving once in a while. Otherwise you're setting yourself up for dietary failure and you'll stop paying attention to how you eat and gorge yourself on unhealthy high calorie foods.

Solution: Reward yourself when you attain a goal. Just don't over do it. ONE soda or ONE bowl of ice cream won't kill you.

Well, those are my thoughts for the day. See you next post.

Much love,

James

Shape Up for Summer Fitness Challenge Day 13 - Dodging the Crud

Well, it appears that I have yet again luckily avoided catching the sick that's been going around. Dyl came home Friday with a small fever, Sky had a small fever and a migraine Sunday and Monday, and today Bry came down with a stomach bug and a temp of over 100. So knock on wood for me that I don't catch anything (and I'll keep eating my oranges and blueberries, lol).

Last night, the paper didn't update my "competition's" current status as we were all led to believe. When I asked Cassidy about it this morning, it appears that we will have an extra week. So it sounds like Heather will be updated next week and I, the week later (half way through the challenge if it's for only 8 weeks). Cassidy apparently told the Gazette that if they needed more pictures, they're gonna need to get up early since we're in there by 5 am. I think this is hilarious personally. However I just thought about this. When are they going to take the pictures? Cause Cassidy may not be there when they do...uh oh. mental note to ask him on Friday.

Next Friday, the 12th and the two workouts after that, I will be working out sans trainer so Cassidy can enjoy his Spring Break Vacation (well deserved for sure). I'll be sure to keep you posted rather well on those days. I did ask him to put together a workout plan for me. We also discussed that we aren't really focusing on any singular body part in our workouts. While this is obvious if you look at the exercise lists I've been posting, it's good to say it and keep in mind that we are focusing more on keeping me moving and active as well as setting up a routine. I may ask him for our last three or so weeks to slap me on a strength or tone type program.

Today we mostly avoided the machines and did a variety of exercises, from push ups to more crunches(ugg again) to jump squats (I laughed so hard at the time he wanted me to do the second set of jump squats for that even the fitness trainer stopped to see what was so funny and yes I did do the time limit) to resistance bands. We did do some cable work (butterfly pulls and row) and dumbbell work (hammer curls, overhead tricep curls and arm raises), as well as hamstring curls on the machine. I did stretch my poor back muscles out just by hanging on the back extension machine. And just to let you know how much Cassidy likes me doing crunches, he had me do them while he grabbed the spray oil to clean off  the cables for my butterfly pull.

I think I did pretty good today. We did alot with only a little bit of rest in between. I did start to get a bit light headed towards the end, but I think that was just from being out of breath. And yes the breaks did steadily get longer. But i think it was better than the previous workouts. And I did walkout again entirely exhausted, but I don't feel much muscle soreness yet.

I did end up skipping the evening treadmill I had planned last night, and I skipped the yoga I had planned tonight. First was due to just being exhausted. the second I wanted to make sure that Bry was ok and not too sick.

I'm still hovering around the 218-219 range in weight.  But that's ok. I only expect to lose about two pounds a week from this point on after losing the 6lbs the first week.That means that I should be about 23lbs lighter come my birthday. Woot! I'll be happy at each of the 10 markers (first was dropping under the 220, now aiming for the 210 and then the 200).

It's only 830pm and I'm already yawning like mad, so it''ll be an early night for me I think. I'm hoping that I'll be able to do a small workout tomorrow morning, but that will depend on how Bry feels and if he's up when I leave.

Here's the boring stuff for you. :)

Tuesday

22.77% protein
46.20% carbs
31.03% fat

Calories: 1629.5 (tgt 1661 per Livestrong.com) w/ 85 calories burned (1,545 calories)

Fat: 56.73 g

Cholesterol: 130 mg

Sodium: 2579 mg

Carbs: 190.03 g

Sugars: 85.32 g

Fiber: 13.75 g

Protein: 93.64 g

 

Today (I adjusted the calorie intake the Livestrong website to reflect my current weight)

26.35% protein
32.60% carbs
41.05% fat (ew, i shouldn't have had that hamburger, but I was craving protein, guess I should have had some peanut butter instead)

Calories: 1594.5 (tgt 1613 per Livestrong.com) w/ 314 calories burned (1,281 calories)

Fat: 74.38 g

Cholesterol: 225 mg

Sodium: 2497 mg

Carbs: 132.93 g

Sugars: 73.27 g

Fiber: 21.15 g

Protein: 107.43 g

 

I am still feeling pretty good, emotionally and physically. I hope that keeps up.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 12 - Time to "Man Up" with Style

I hope this post finds you well and healthy Today

This morning I could definitely feel the muscles in my lower back from doing the back extensions yesterday (o where o where can I find a good cheap massage therapist). Unfortunately for my body, I'm going to ask Cassidy that we bump it up just a little more, cause truthfully, the back is the only thing sore this morning.

Yesterday still wore me out though, not gonna lie. I hit the sack at about quarter to 10pm and crashed hard until I started to consistently hit the snooze button until 5:45am. And last night, I felt like I was going to be pretty sore. Even so, I still feel fantastic.

So I pulled myself out of bed, got dressed, made the kids' lunch, woke them up well enough to know that they were going to stay up, and went to the gym.

First off, let me say that I'm considering the use of a spray bottle full of water for an even quicker wake up response from the kids, but I'm not sure how well that would improve their morning attitudes (prob not so much...while I would think it hilarious.."Oh look Sky, I don't need to worry about you using all the hot water cause you've already showered today".. kids on the receiving end would probably not care for it. Also, when we play games like that, the kids tend to up the ante. Not sure where they would get a bucket to use on me, but I'm sure they would.)

Secondly, I know it's an "off" day, but I'm feeling pretty spunky this week. So I went and hit the treadmill this morning for about 20 minutes. Nothing hard, and I could still hold a conversation with my buddy George. If I can, I'll probably do it again tonight.

Third and Final. You're probably wondering "Why is there a picture of Jensen Ackles (Dean from Supernatural) in this blog"? And for those of you I text...THAT'S the guy I was texting about. Let's just say that to me, the character Jensen plays, as well as how Jensen Ackles acts off set, embodies today's "Man" figure. He's intelligent, impulsive, likes the traditional "man things" (read women, his car), is tough, but not so tough that he's invincible and absolutely witty. He can also let his guard down. No wonder women swoon for this dude.

Anyway, if I'm gonna "man up" on this challenge, I might as well get a good looking hairstyle. Hence the picture. That's the style I'm shooting for today, and I think it will flatter even my roundish face (even though I don't have a cleft chin. Or a squarish jaw (yet)).

Back to the exercise and diet. I've been drinkin LOTS o' water this past week and a half. So much so that my tank gets very full, and the bathroom and I are getting to be pretty close friends. So far today, I think I've drank at least 72oz worth of water (that's 9 full 8oz glasses) and the day is only half gone. I've done very well on my calorie counting so far with no cheating. Also, I think to prevent any stomach swimming during my workouts, I'll drink just enough water to wet my whistle, rather than big gulps in between sets. I really don't think my mouth is dry when I work out because I'm thirsty, I think it's because of the breathing I do.

Well, here is yesterday's calorie breakdown:

27.89% protein
40.32% carbs
31.8% fat

Calories: 1414.75 (tgt 1661 per Livestrong.com) w/ 296 calories burned (1,120 calories)

[no worries, I am eating well and plenty, last night's supper consisted of 2 oven cooked Salmon fillets portions and three servings of broccoli and cheese which amounted to a whole 295calories. And I've been eating a smart lunch and a morning and afternoon snack. However, I felt like a health food pinata last night when I was finished]

Fat 54.54 g
Cholesterol 172.5 mg
Sodium 2389 mg
Carbs 155.59 g
Sugars 85.66 g
Fiber 18.05 g
Protein 107.63 g

That's all I have for the moment.

Until the next post,

Much Love,

James

Shape Up for Summer Fitness Challenge Day 11 - The Official Week 2 begins

Yes. Yes. I know. I skipped yesterday's blog. Seriously, you didn't miss much. I was still sore in my lats and triceps. Camped out the majority of the day, doing more laundry, dishes and grocery shopping. And then watched anime with the kiddos.

Before I progress to the beginning of (official)Week 2, here are the calorie breakdowns for Saturday and Sunday.

Saturday:

18.04% protein

43.52% carbs
38.43% fat

Calories: 1792 (tgt 1661 per Livestrong.com) w/ 157 calories burned (1636 calories)

Fat: 74.69 g
Cholesterol: 420 mg
Sodium: 3123.5 mg
Carbs: 190.3 g
Sugars: 57 g
Fiber: 7.55 g
Protein: 78.9 g

Sunday:

26.56% protein
43.19% carbs

30.25% fat

Calories: 1648 (tgt 1661 per Livestrong.com) no excess activity burn

Fat: 53.7 g
Cholesterol: 189.5 mg
Sodium: 2120 mg
Carbs: 172.5 g
Sugars: 81.5 g
Fiber: 13 g
Protein: 106.1 g

NOW ON TO TODAY:

Early start today. Earlier than last week. Genesis now opens at 5am and I was there at 4:55.

Walked in, put my stuff away, and hopped on the scale first thing out. Scale read at 218.3lbs! Remember how I flipped out on Friday when I weighed in at 224.2lbs? This definitely made up for the frustration. If I take the highest weight from last Friday and use it in figuring loss, I've lost 5.9lbs this first week. Fan-flipping-tastic! It made my Monday.

I started the day as usual - a ten minute warm up on the treadmill. Then Cassidy and I started on the the following, except we added a warm up set to the first 4 exercises. For those of you in the dark on that, it's when you do approximately the same amount of reps as you would your normal set, but at a lesser weight.

So again I did:

Leg Press x 2 plus a warmup set

Chest Press x 2 plus a warmup set

Butterfly x 2 plus a warmup set

Shoulder Press x 2 plus a warmup set

And in between sets did crossover crunches(first set) and one minute of regular crunches. As soon as Cassidy said crunches for one minute the first words outta my mouth was, "Oh you suck", as Cassidy knows I dislike crunches. But as always, he just grinned at me while I did them. (Cassidy takes my joking verbal abuse so well, what a great guy).

After that the final set on those machines, we went to an new exercise for me. The back extension:

I did two sets of these, except I did the cable row motion with my arms. This helped with stretching my back and lat muscles out.

We then went on to do

Leg curl x2

Hamstring curl x2

Hammer curl (with cable rope) x2

Tricep push down (cable machine)

Mountain Climbers

crunches with my legs on a bench and back on the floor

a jump rope type move (sans jump rope)

Cable rows x2

Then a 5 minute cool down on the bike and stretching.

I left there wore out with some immediate soreness in a few muscles. Nothing too bad and this time, I didn't stumble out of the gym in a hazy fugue-like state. I will say that there is a big difference between 45 minutes of gym time and an hour (big difference). But, the time went quickly and I only once looked to see what the time was.

Maybe if I feel decent enough, I'll head in for a treadmill workout after Dyl gets picked up tonight.

I do believe that I will set the goal of hitting the gym at least 6 times a week. Mon Wed Fri for my workouts with Cassidy and Tues Thursday Sat for either a light yoga class or light treadmill/bike workout. I may even throw in an extra one like tonight. I think I'm understanding how my body is reacting to the exercise, so if it's too much, I'll back off (or if Cassidy ups the routine more...LOL).

Until the next post.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 9 - A cast made of sore

I am sore. As I stated yesterday, Cassidy revved up the workout and oh boy am I feeling it today. This is even more sore than the first workout, but I suppose every workout is the first workout, just with varying intensities.

First thing out this morning was a trip to a surprisingly empty Walmart to buy Bry a brand new lunchbox, since he lost his and couldn't find it for three days (which I'm not sure how much stock I can place in "But Dad, I looked EVERYWHERE"). And I should really learn how to eat before going out anywhere.

As the picture states (as well as my self from time to time...course I'm talking about ego for me), BIG THINGS COME IN SMALL PACKAGES. Amazingly, as I decided to not heed Kelsey's suggestion of blinders when driving, I stopped of at McDonald's and grabbed a quick breakfast. OMG! One (yes that singular) Bacon Egg and Cheese biscuit, 1 (again singular) hasbrown and a twelve ounce orange juice slapped me in the face with a whopping calorie total of 730 calories. Remember, per Livestrong.com, my target goal is 1661. I have less than 1000 calories to work with today.

It's a good thing I'm grabbing groceries today. I plan on grabbing some easily made munchies (green peppers, string cheese, more fruit), probably some fish and chicken and rice. Maybe some broccili and beans. I'm quite possibly going to need to make completely separate meal selections for myself and the boys (unless I want to find a second job). Hamburger goes a long way when feeding more than two folks.

Anyway, I'm off to switch laundry out (can I put that in the category of treadclimber?), and then make my grocery list out. Maybe I'll hit an easy workout this afternoon.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 8 - Follow up

Be sure to click the picture into another tab or page to Wait for it.......read the legendary Barney quote.

First off, rather than list what I ate, I'm just going to post the breakdown of the Livestrong.com results.

The calorie breakdown for the day is:

24.81% protein
38.21% carbs
36.98% fat

Calories: 1692 (tgt 1661 per Livestrong.com) however, my activity today burned 267 calories and technically enables me to eat or drink another 235 to reach 1661. which I won't be doing.

I'm really not sure how accurate the following is:

Fat: 66.24 g
Cholesterol: 471.10 mg
Sodium: 3576.50 mg
Carbs: 154.00 g
Sugars: 49.40 g
Fiber: 20.75 g
Protein: 100.00 g

Obviously, I'm going to need to work on lowering that fat percentage. I'm unsure about the carbs or protein upping or lower them.

I feel ok today. It's really been a good day, but I can tell I've had a long week, and with some special orders coming in to work, next week will probably be just as long.

Currently I am wearing out a bit and have the muscle tired feeling again. There is no major soreness yet. Will probably hit the treadmill tomorrow.

I now have two sick kids. Dylan, with a small fever(99.7) and Skylar, with no fever but he is sluggish and will prob have a fever tomorrow. So I especially need to make sure that I don't push myself further than I need and weaken my body so much that I can't fight an infection or sickness.


Signing off for the night. I will let you know how the day goes tomorrow. If you would like to actually KNOW what I'm eating, let me know and I'll in turn let you know.

Much love,

James

Shape Up for Summer Fitness Challenge Day 8 - Disappointment and Fun

Today started well. I got up at 4:30am with some minor hamstring soreness, meandered around a bit, got ready for the gym, ate a bowl of cereal, and took three supplements(fish oil pills, Yohimbe, and a multivitamin) and some before workout ibuprofen.

I hit the gym right at open and went and weighed my self (since it's been a week for official weigh in and since those are the scales the newspaper's published weight came from). Then I got a little upset and disappointed.

If you rememeber, my weight last Friday evening was measured at 223.8lbs. Since then I have:

Cut out soda
Started counting the calories (after my horrible flub Wednesday)
Started eating fruit and increasing veggie intake

In all, I've probably been pretty consistant on keeping the suggested 500 calorie deficit in check [7x500=3500 which is one pound] (even before I consciously did it Wed). Add on the exercising which is burning probably an additional 200-300 cals every other day (Monday, Wed, Fri) and the 100 for Thursdays Bike exercise, I SHOULD have dropped around 2-3 pounds.

Not the case. According to the scales at Genesis (it seems so weird calling it that), I actually gained .4 pounds. That's right. I am now at 224.2lbs.

Now best scenario is, as Cassidy explained, that my exercise and calorie cut sent my body into a shock and it essentially started storing. It's not unheard of. And my body should adjust appropriately to the effort we are putting in. Other possiblities, it's water weight or muscle gain.

After talking about it with Cassidy, while I'm warming up on the treadmill, I felt better. Then I think later today (after sending a mass text saying I'd friggin gained weight) "You know, it's not just losing the weight, I'm actually feeling better and enjoying how this exercise is making me feel". So, weight gain mental dilemma solved.

Cassidy also gave me some papers to look over this weekend about diet adjustment and quitting smoking tips. Just little hints and nudges to help me on my way.

Stashing the papers behind the front desk like they were contra band material, we started the workout and we revved it up a bit (actually Cassidy revved it up, I just did the exercise). And yes...I moaned and smartassed almost the whole time. I hope it came across as joking rather than whining...lol.

We did:

Leg Press x2
Normal pushups x2
Crunches x1
On the back toe touches (ok attempted toe touches) x1
Jumping Jacks x2
[SIDENOTE on the Jacks: It's a good thing that I'm not overly self conscious about doing what many people might seem silly. If I was, that might have been a negotiation point. Tummy bounced EVERYWHERE people. I did say i'm glad he didn't want me to do the washing machine...you remember, the old P.E. exercise in grade school? Twist the top one way and the bottom the other...yeah that's the one]
Shoulder press x2
Tricep pull down x 2 (cable machine)
Arm Curls x2 (cable machine)
Mountain Climbers [when did I get uncoordinated by the way...I looked like I was flopping around on ice]
Medicine Ball exercises
Lat pull downs

Before we went from the machines to the cable row, I started questioning my decision to eat cereal and take the supplements before the workout. By that time it felt like the fish oil supplements had hatched actual fish and they were swimming in my belly. not cool.

Cassidy, as usual, made sure I was alright throughout the workout. And for the most part I was. Towards the end, I had to take more breathers and sit for a bit, which did cut the exercise time down a little. Besides that (and the fish swimming), I felt good, but muscle tired and shaky.

We ended with the stretching and casual talk. And then went to check out this website:

http://www.livestrong.com

Which looks like a pretty awesome way to log my workout and calorie usage (which I of course will post here). Unfortunately I'm having some minor issue with loggin in. It may be due to me trying it at work.

After I left and got home about 5 minutes later than I usually do, and I'm glad I excused myself when I did, because the boys failed to get up on time. Errg. So with a quick light flick and a Drill sergeant "TIME TO GET UP! YOU OVERSLEPT!" which caused Bry to actually bounce up in his bed and Sky to moan and cover his head, the kids got up and prepped for their day.

Sky is still saying he feels under the weather (aka crappy), but still no fever. I hate to send him to school if he really feels that bad, but the boy has called wolf to many times on being sick. So no fever, no staying home. He can recuperate over the weekend.

While the kids got read for school, I promptly fell onto my bed, exhausted. It's a good thing that I don't HAVE to be at work til 8am, because I got up with just enough time to push the kids out the door for the bus (7am).

I felt tired but good on the way to work and picked up another Frisco Breakfast Sandwich to eat at work (CURSE you Hardees and your convenient location between home and work). And of course I forgot my apples and grapes.

However, Mary at work kindly gave me one of her string cheeses to get me through to lunch. And speaking of Mary and work. The picture attached is the product of her and fellow office worker Jeff's mischeviousness. It got posted all over the break room and the office. I'm pretty sure it made it's way to the smelter area by now. I have one posted in my office as well. I thought it was a hoot!

This ends week one's workouts. I may head in this weekend to get some treadmill/bike action again and keep limber. I'll post all the boring calorie stuff later tonight.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 7 - (PM) A not so off day or night

Well at last count, I was at 1103 for calories.

For supper I had:

1 serving Double cheeseburger Hamburger Helper: 310
1 1/2 serving french cut green beans: 30 cal
2 pieces of buttered bread: 240+60 (300)
and 2 chocolates: 150 cal

totals to :1893.

So tonight I went into the gym for a quick twenty minute walk/jog on the treadmill. Evening is a really busy time in the gym. I'm glad that I chose to go in and do my workouts in the a.m. Since it was busy, the treadmills were all full, so I did a 20min bike ride. Not too hard, on an even plane, level 6-8 burned about 100cals (3miles).

I'm feeling pretty good.I worked the sore out of my legs and I'm definitely ready for the morning workout.

Until tomorrow.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 7 - No Failure Allowed

Out of my book of wise words and sayings that I THOUGHT would be reserved for public speaking:

"Many a man has failed because he has a wishbone where his backbone ought to have been."

No more wishes people. For too long, I've been like the above...constantly wishing or wanting, waiting and hoping. There's always been an excuse. Time, money, lack of motivation. Now, I have no excuse. This contest has been practically handed to me because good people thought my wit and personality where fantastic. Well time to work on the bod to match the brain.

Time excuse: gone. I'm MAKING time for this to happen. With a full schedule of work and kids, I've set my work out time for the early am, before the kids even get up. Now, as the older two are slowly proving their responsibility while living with me, I think I maybe able to sneak off for some afternoon workouts or treadmill/bike action.

Money: This challenge has really set back any money worries I may have had about joining a gym. Read this as...yes , it's free. Why look at it badly. Use it. But really, can YOU put an actual price on feeling better? Not just physically, but about feeling better about yourself as a person? I can't.

Motivation: I've got alot of people stoked! Kristi has decided to start running again. Scotty has decided that there is no way in hell he's going to let me beat him...especially since he is in the lead at his employer's own weight loss challenge. I also have a lot of people rooting for me. From people at work to the guys(and ladies) at the gym, to my friends and family to even a kudos from a Gazette reader who saw me on the street today, this is motivation and encouragement galore. My kids are excited...heck even the ex-wives (yes I said wives...don't judge lol) are congratulating me, rooting for me and saying how adorable I'm gonna look (like I'm not adorable now...but still)

I'm feeling good today. Even after the hard crash yesterday cause of my calorie flub. Yes, the legs are a little sore. So are my lats. But I really feel like I'm accomplishing something.

Today I went in to grab a schedule for the classes and ended up talking to Frannie Walburn and Mark Olson (and a very nice lady, who I failed to catch her name...sorry) about eating and my workouts and just the competition in general. After we all talked, I'm really hoping this extends out to May cause I can't wait to see what I look like when summer rolls around with the extra 4 weeks of gym and trainer help.

I've decided, that if I can pull away from home after Dylan gets picked up, to try and at least hit 30 minutes on the treadmill. Yeah my legs are sore, but I'm not going to do anything silly, like try and run a thirty minute marathon.

Mark and Frannie suggest that I should perhaps get a protein mix and use that before/after workouts. We did have the discussion about the nutritionist at Emporia Fitness helping Heather, the other contestant and how I didn't quite think that was fair. However, after talking to them about it and since Genesis has competition caliber trainers, I think I'll be satisfied with any hints they throw my way. SIDENOTE: Frannie said a new spinning class will be offered in approx 2 weeks.

Okay. On to the boring stuff...

No exercise yet today.

Frisco Breakfast Sandwich (Hardees): 400 cal
Milk: 130 cal
Grapes: 54 cal (18 grapes at 3 cal/ea)
the other half of my Cold Cut Combo (subway 6"): 410 cal
One Diet Dr. Pepper: 0
Water: 0
Coffee: 0

Total calorie intake so far: 994 cal
I will be eating before I leave work:

Grapes: 54 cal
small apple: 55 cal

to boost me through to supper (total cal intake by 4pm: 1103)

So if I want to keep the intake at around 1800 cal a day I have to eat approx 700 more calories for supper.

This weekend, I'm going to look and see how I can spread the approx 1800 calories through out the day a bit more evenly.

Also, it looks like I will probably cook some Hamburger Helper tonight with green beans [keep in mind...three boys and budget...again, don't judge]

OH and today I completely forgot to take my supplements...go figure.

Until the next post,

Much Love,

James

Shape Up for Summer Fitness Challenge Day 6 - Calorie Deficit

I have been tired for what seems an eternity, but in actually only after lunch. And remember my complaint of fuzzy brain after a workout. I believe I have figured it out. It seems that I have inadvertently cut my calories way too low.

First let me spout what I've learned from the almighty internet.

One pound of weight is approximately worth 3500 calories. If you cut 500 calories from your diet a day, theoretically, you would drop one pound a week. Now I would also assume that if you burned 500 calories a day and ate the same, you would also get rid of one pound a week.

Now using this nifty calorie calculator:

http://www.freedieting.com/tools/calorie_calculator.htm

we see that a sedentary life style (pre-work out lifestyle) required me, at my age, weight and height, to consume 2,265 cal/day to maintain my current weight. To lose about a pound a week, I would need to keep my count at 1805 cal/day. And the maximum they suggest dipping down is 1792 cal/day.

Now figuring for working out 3 days a week (my current), we see the following

Maintain weight: 2585 cal/day
Lose: 2068 cal/day
and max suggested cut: 1792 cal/day

We all know we need to eat to survive and to maintain any sort of active lifestyle. We've heard and read (if not bombarded by) about people talking about carbs and calories into fat or metabolism energy and blah blah. So common sense suggests that you need to eat to maintain energy. This is where my fatigue kicks in...

I would assume that my workouts burn approx 200-400 calories. I could probably lose 1 pound or so every week from the workout and a raised metabolism if I ate the same as I did before. In reality my eating habits haven't increased my calorie intake or maintained, but since I cut regular soda out of the mix and fast food (except tonight), it has dropped significantly.

Let's take today for instance(And I know it doesn't quite work like this but it draws a picture). Assume that I am starting at 0 cal for the day.

Wake up: 0 calories

Banana for breakfast: 121 calories

workout: burn 300 calories(took an average)

This right here put me at a negative calorie intake: -179. [and at 7am I am pretty fuzzy in my thinking]

Caffeine from my coffee and my one Diet Dr. Pepper, both 0 calories, carries me to my 10am snack:

One half an apple: 36 calories [here my fuzzy thinking becomes clearer]

So, I'm still at a negative calorie amount: Now -143.

By this time I'm starting to run down, but the coffee is keeping me functional.

Now lunch comes up.

6" Subway Cold Cut combo : 410 calories

Woohoo, I'm now at a positive: +267

keep in mind that even sitting down and getting up and walking and sitting down uses calories (approx 51 cal/hour...I've been at work four 4 and a half hours by now so I've used 229.5 cals)

guess what, I've got enough energy to sit at my desk doing menial tasks for another half hour now: 37.5

That's when I really felt the tired and fatigue hit. 12pm.

two o'clock snack...the other apple half: 36 cal
two and a half hours of work: -127.5 cal

Guess what, I'm back in the negative: -91.5

I think I've pretty much made my point here. From now on, I need to keep and eye on not just what I eat, but the calories I'm consuming. Not so much for over eating but for serious under eating that will degrade my performance.

The power at the apt went out today at about 520pm. So instead of cooking my supper as planned, we grabbed Taco Bell and ate at my Mom and Dad's place (cause you know, no power equals cold cold cold apartment). We got back around 740pm with the power on...hurray!

So today's food and calorie report:

Banana: 121
Medium Apple: 72
Diet Dr. Pepper: 0
Coffee: 0
Water: 0,
Cold cut combo: 410
2 soft tacos - beef: 420 (210 each)
Grilled Stuffed Burrito - Beef: 720
1 7-up: 140 cal

equals 1883 calories today.

Not the healthiest day by far, but it did teach me a very important lesson. Eat and eat right.

Tomorrow I will be staring to take 3 supplements. A multivitamin, fish oil supplement and an endurance supplement called Advanced Yohimbe Plus. We'll see how I feel next week on those after they start to take affect.

See you tomorrow. Oh and FYI per my scales, I've lost 2 pounds. :)

Much Love,

James

Shape Up for Summer Fitness Challenge Day 6 - Continuance is strength

The second workout of the challenge is complete.

To start, let me say that I slept horribly last night. With a combination of being unable to get comfortable and anticipation of the next day, I slept for approximately 4 hours, waking up at 2 and then again at 3.

I finally called it quits at 4:30 this morning and prepped for the day by filling my water bottle, getting dressed, eating a banana for breakfast and drinking a big glass of water. The only sore muscles I had were my triceps.

I got to the gym a little early and found that it was open. Apparently, with the new MERGER, Genesis is extending their hours. Mon-Thurs 5am to 11pm. This works for me.

I was happily greeted by the young man at the front desk (I asked Cassidy his name, but I've now forgotten it) and was asked if I was the guy in the Gazette. He then asked how I got chosen and he got a kick out of the chart idea.

[Cassidy apparently slapped the article up for the employees with a note that asks them to give me encouragement if they see me...what an outstanding trainer!]

I then marched on to the locker room to change into my shorts (yes, I remembered them this time). I chatted with Cassidy a bit about how I felt Monday, and then went to start on the treadmill.

While on the treadmill, Cassidy and I talked about what was in the Gazette and both agreed that it didn't seem right that the other finalist was receiving training from two people (apparently one of them is a nutritionist?). I of course stated that my trainer must kick some butt if they have to compensate with two over at Emporia fitness. Cassidy is apparently very modest and just replied with a I do the best I can comment.

After the treadmill (10min warm up), we mixed some new exercises in with some old.

Medicine ball squats
Incline push-ups
Dumbbell hamstring stretches (dumbbell deadlifts)
Over the head dumbbell lifts
Standing up Cable rows
Tricep pull downs
Butterfly machine
Leg curl (hamstring)
Leg curl (thigh)
Cable bicep curls
Cable pulls (for the core)
Medicine Ball lifts

then I got on to the bicycle for cool down followed by stretching.

I felt really good after this work out. No threat of passing out, I sweat like a normal person and didn't overheat. Triceps are SUPER sore now but something I can handle. Cassidy and I talked about the fact that the longer I keep up with this, the faster I'll recover and the better I'll do. He's also stated that I was to feel free to use my membership to the fullest. I can come in and do classes or hit the treadmill or bikes, anything the gym offers with it's normal membership, I can access. I plan on going in on off days now and hitting the treadmill or bike and maybe do some easy yoga stuff in a class.

I'm also now starting to feel like I'm in Romper Room while I'm there. I saw George and Amanda and Heather and Joe...who's next for the am lineup?

After I got home, I made sure the kids were getting ready for school and Laid on the bed for ten minutes. Then the normal shower, dressed and got myself ready for work.

It's weird but when I hit work (and this happened Monday as well), my brain just goes on a dead stop. It's hard to focus and remember what I'm doing. Like I'm using fuzzy logic. I snap out of it around 9:0-10:30, but it's still annoying. I'll do as suggested by my friends and chalk it up to my body getting accustomed to the routine and try to remember to bring it up to Cassidy on Friday.


As a midmorning snack, I had half an apple. I'll have the other half for a mid afternoon snack. For lunch I'm eating a six inch subway cold cut combo with lettuce, onion, mayo, american cheese and olives.

Until I post this evening,

Much Love,

James

Shape Up for Summer Fitness Challenge Day 5 - Ready for more

Well I'm still pretty sore, but not as bad as I was earlier today. The day went by fairly quick.

Drank coffee, water and 1 diet Dr. Pepper. Had a catered pizza lunch (2 slices) and a chicken breast for supper.

The paper just came out and unfortunately I don't have a pic link to post here. but here is the link to the website for the story.

http://www.emporiagazette.com/news/2010/feb/23/starting_challenge/

I'm getting tired and words really aren't coming to mind at the moment. Tomorrow is sure to be a challenge, but I'm up for it. Bring it on.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 5 - I hurt when I type

There actually used to be a time I looked forward to shaving. Even way back in my young mind, I must have figured out that Dad was super cool and his facial hair was neat too cause it did this fantastic disappearing trick. Then I'm pretty sure at one point I thought that the shaving cream was acid and ate the hair off the face and you used a stick to wipe it off. Later, I realized that shaving was actually part of a ritual into adulthood (I say adulthood because American women shave their legs as well).

This morning, as I woke up sore as heck in my upper body, I cursed adulthood and any other activity that required me to raise my arms above chest level. Shaving by far was the worst of them.

the morning stretch - killer
shaving - consistent annoyance and some pretty choice words aimed at my stubble, threatening it to not grow anymore
washing my hair
washing my body (ok, that's just movement in general...but it still hurt)
getting dressed - apparently putting on clothes uses alot of friggin upper body muscle.

That's just to name a few. And yes, even typing this aggravates the soreness.

Keep this in mind that it does not debilitate me in anyway. I see no bruising, the muscles aren't "strained", but they are sore.

The sore muscles are(and this is by no means scientific):

upper chest(upper pec)
behind the shoulder
lats (underarm)
triceps
and some thigh soreness

Not bad over all since I know i used more muscle groups than that yesterday (abs, lower back, legs)

It is still rather annoying and I'll be happy when the soreness leaves and workouts begin again.

Sidenote : the stress level is diminished somewhat since I received an email stating I'd get child support today. Now we wait and see if it is a month's worth or just one paychecks worth. Telling you right now, the dependence on money sucks. It should be working for me, not the other way around.

I did wake up this morning around 5am (surprising since I was up talking to Mom til 10:15pm. Not complaining, just in awe that I didn't attempt to sleep in).

I actually ate breakfast this morning (small bowl off of brand cocoa krispies).

Now, I really need to watch my health. Sky was complaining about a sore throat yesterday, and we are measuring his temp now, cause he "feels like crap". It's gotten real hard anymore to take him for his word on being sick, since he pulls this almost every other week. Like I've told him before, no temp...no staying home.

Either way, It's still that time of the year and the kids and myself should keep an even closer eye on handwashing habits and keeping sick free.

Well his temp came back (oral, no add or subtract) as 98.1. He's good to go. Daddy prescription, take an ibuprofen and a vitamin and make sure to drink plenty of liquid.

That's all for this post.

Much love,

James

Shape Up for Summer Fitness Challenge Day 4

originally from my Facebook note published Feb 22, 2010 (3 notes combined):

Shape Up for Summer Fitness Challenge Day 4 -The official start...Or OH MY GOD, am I gonna feel this tomorrow.

Today started as any Monday does...something went wrong. Thankfully, not horribly wrong.

Last night I went to bed around ten (after a fantastic night of racking up Halo 2 kills with the boys...it rained Skylar so much I thought Halo added a Monsoon Season...) and set my phone alarm for 4:30am and my clock alarm for 5am.

And of course....I ignored the first alarm and apparently hit snooze on the second. So here I am, awake, flipping out cause it is now 5:10 and my FIRST workout starts at 5:15. So I threw on sweats, my workout shirt, rinsed the mouth with a liberal amount of mouthwash, grabbed the water bottle and as I'm heading out the door, text Cassidy that I was on my way. It turns out that the gym is really close when there is little to know traffic in the street. I was maybe 5 minutes late.

First thing when I get there (besides Cassidy's grin and jokingly commenting about how early it is), we verify with the new manager(? Sorry, I didn't catch his name) that I am in the system. He assigns me a number and a key card to swipe everytime I come in (the card still has Walburns on it).

Then, Cassidy and I head back to his office to do a body fat measurement (they should call this something else, cause man really?). So he reaches in the desk and grabs the biggest hand grip set of calipers with, I swear, the smallest opening I've ever seen. Right away I glanced at my belly (by far the largest portion of fat on my bod) and thought...oh boy this is gonna be painful.

So he measures the belly, pec?, tricep, around the hip, and by the shoulder blade (I think those are the areas, oh and thigh) and writes the numbers . Yes it does pinch a bit. After, that he wants me to get started on the treadmill, so I tell him hold up and let me get the sweats off so I can exercise in my shorts (I bought XL sweats cheaply at Dollar General and cut the string to short so now they are essentially jus covering rather than go out in sweats).

I head into the bathroom to strip those puppies off and realize hey it's kinda breezy (no I'm obviously not awake yet at this point) and remember, just as you probably have from the third paragraph, that I only threw my sweats on over my boxers. Oops.

Slapping the sweats back on and puttin my shoes back on, I walk and and essential say opps, guess I forgot my shorts and we precede.

Cassidy shows me the treadmill set upand sets me off on my slow pace warm up. During that time my buddy George showed up with his girl to workout (missed you G! I'll see ya on Wednesday), which really gave me a boost to do well.

Cassidy takes off and figures the body fat and comes back 8 minutes later to tell me that I am just overweight (Thank god..my frame and weight I was figuring obese by those measurements. Apparently I carry some muscle in here somewhere). I am borderline obese though, so it's a good thing I started now.

Now we start with the circuit training. Don't ask me the weight I was set at, because I really don't remember. This was the first time and Cassidy did apply a little more resistance on a few of the exercises because he didn't think it was heavy enough and adjusted the weight on the second set (and still applied pressure on the last few reps).

We did the following machines for two sets:

We did the following machines for two sets:

Leg press
Chest press
Shoulder press
Butterfly

In between the chest and shoulder (or was it leg and chest?), I had to lay on the floor and do crunches the first set and then toe touches (laying on my back and stretching up) the second set. 20 seconds feels like an eternity do those...
[how I feel about crunches...they suck but I realize they are necessary]

I'm not sure how many reps I did on any of the machines cause I swear (as I was concentrating on breathing) that I would do 10 reps of one and Cassidy would call out 4 more and apply pressure while on another, I would do 6 and he would call out two more...good chance I'm wrong on that, but I do know I was working those machines pretty good for the first time.

[I was really starting to feel the burn in the muscles after the first set on these machines, and apparently started to overheat...I felt ok, but I wasn't sweating like I had been too dehydrated. I pushed on dismissing it]

After those for machines, I went and performed two sets on the leg curl (for the hamstrings) and the bicep-arm curl machines. I was starting to hurt. Not in a bad way, but I did have to take a considerable breather before starting the last exercise, which was the lat pull down bar.

After that, we called it a day. I felt good, but because of my smoking, I was out of breathe and a bit woozy. Cassidy did ask a few times if I was alright...My reply of course was "I'm a machine, let's go".

When he stretched me out is about the time everything hit. Felt a bit woozy and the eyesight kinda blurred. My thought was "Oh crap, don't let me pass out the first day". I took a breather (from sitting down) and Cassidy and I agreed to meet on Wed. Same time.

I grabbed my sweat jacket and without even putting it on, walked outside. As soon as the cold air hit me, I was MUCH better but still felt the workout.

[Suggestion kiddos....make sure you drink plenty of water..I think what I went through was overheating from possibly being semi-dehydrated and my body couldn't sweat in order to cool me down. That's why when I hit the cold air, I felt better. Also, having smoked really kicked my ass in this instance. I still have a minor stitch of pain on my left side. Amazingly, I am NOT craving a cigarette yet.]

When I got home, it's was 6:10. I made sure the boys had gotten up and were getting ready for school and then proceeded to plop down on my bed and actually think "Holy crap, what did I sign up for!". I was still a little out of it and informed Bry to let me lay there for 30 minutes and get me up. So I laid there and relaxed, almost falling asleep a few times while they ate breakfast and got ready.

After thirty minutes, I felt better, but my body, especially my arms and legs, felt like lead. I made the boys' lunches, guzzled a big glass of water and hopped in the shower.

Now as I write this I feel much much better, a little more alert, and am raring to go Wednesday morning. But I know for a fact that I'm gonna be sore tomorrow if not later on in the day...

All in all a good workout.

For my "breakfast" at work, I grabbed a coffee and one Nature's Valley Strawberry Yogurt granola bar (140 calories) and treated myself to a DIET Dr Pepper.

I'll post again tonight and let you know how sore I am.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 4 - Coming off the workout high (afternoon)

I am tired.

This is my lunch break at work. I left, had two turkey and cheese sandwiches and a glass of milk and came back to work.

I still feel good, but I am wearing down quickly. This new schedule is gonna kick me in the butt I think. That is, until I get used to it. I've still only had the one diet soda, but have had three (or four) cups of coffee today, and it's not helping. It's only been 6 hours since I got home from working out. And I'm cutting myself off from the coffee now and drinking water the rest of the day.

I hope, by the time this challenge is over, I'll have overcome the need for caffeine to wake up and get around, be and feel alive just through the workouts and morning shower. Juice (some, not a lot cause it can be almost as bad as soda for sugar content), milk, tea and water are hopefully going to become my staple drinks by that time.

I also hope that the inclusion of fruit will help bring the energy level up.

When I posted the last note at 10 something, I was feeling really good, outstanding even. Now, my brain and body feel like I've shorted out and I'm gonna need to take a nap soon. Unfortunately, I'm at work and when I get home, I'll start supper, leave to get Dyl, come back and eat and somewhere help with homework. Wiped out Dad syndrome has started early today and may cause an earlier bedtime for myself. However, I've noticed when I go to bed early I sleep horribly. Here's to hoping for a second wind.

Still, thankfully, no soreness. But I have been up and walking around, going from office to office today (had to, no choice) and I think that helped out a bit. Starting to wonder now though...how much is that Massuse in the window? I feel the need for a rub down.

Just a pre update. I'll do my best to update tonight...If I don't pass out and sleep first.

Much Love,

James

Shape Up for Summer Fitness Challenge Day 4 - Light as a feather; STIFF AS A FRIGGIN BOARD

Well, it's almost 7 pm.

The day has ended and the evening has begun. As the night progresses, I can feel my muscles start to get stiff, which means I'll probably be pretty sore tomorrow. I felt pretty fluid as the day rolled on and I really never stopped moving today, which probably helped delay the muscles stiffening up. Now that I've had time to relax after work, cooking, eating and having to referee some minor child squabbles (when are they gonna learn most the things they fight about are petty?), I'm feeling some the after effects.

[why do I have a feeling, that with my friends, using stiff and fluid in the same paragraph is a bad idea...oh well]

I'm doing alright on the energy aspect of things and will probably stay up until 9:30-10 tonight. I also plan on getting up again at 4:30-5am and sticking with that schedule. No sense messing with sleep patterns. I might as well make a new one and stick with it.

I'm still looking forward to Wednesday's workout. My working out, even this once, has the kids fairly proud of their "old" man and Skylar listened intently as I described the morning. He then got bold and patted my tummy and said "bye bye stomach" and then ran off fearing the noogie retribution.

Thanks again to those that are reading and posting. I appreciate it and the comments you leave. It's nice and quiet now with the older boys studying and not needing my help to explain concepts or decipher homework assignments...I think I'll pop on some Hulu and relax the rest of the night.

For supper, the boys (all three) and I had four cheese lasagna hamburger helper (the single dad's greatest use of hamburger...well that and spaghetti), Peas (two servings) and buttered bread. Then we each had two pieces of valentines day chocolate a piece. I'm still drinking water and the only soda I've had was the Diet Dr. Pepper (I may own that company by the time we're done with this.

Have a good night and I'll type more tomorrow.

Oh...and I would post the Gazette's article about Walburns turning into Genesis, but it appears that the Emporia Gazette decided to pull the story from the website. Instead, here is Genesis Heath clubs news release.

http://www.genesishealthclub.com/news/article30.php

Also, if you really really want to read the Gazette's story and updates on me, I suggest to those of you who live here - buy Tuesday's edition of the paper. There are, unfortunately, no promises I'll have a link to post. (for those of you out of towners, let me know and I may be able to grab a few copies for you and mail them...I hope.


Much love,

James