Tag Archives: Fitness

Back to the Basics: Week # 6 wrap up

Week #6 proved to be a tough one as I was off on vacation all week and chose to relax for a few days. This brought a few challenges but I feel as if I made it through.


With being on vacation I found it too easy to take time off from working out. I slept in and this threw my workouts off. I did find myself doing a lot of walking though as I went to PSP World Cup 2012 for several days. One thing I wished I had was a pedometer to calculate exactly how much walking I did.



The diet was definitely tough as I found myself almost caving to temptation several times. The wife and I went to Walmart last week and I found myself throwing junk food in the cart and it did manage to make its way home. While relaxing on vacation I found myself gradually working my way towards the junk food and I admit I did cave in.


While this week was weird and filled with not much of anything exercise- wise, I still managed to lose. Given my weakness and temptations I threw at myself I consider myself very lucky to have gotten the results this week. With that being said I’d like to report that I managed to lose 1 lb this week. It doesn’t seem like a lot but it is a loss after all so I’ll take it.


What’s your worst week been? How did you recover from it?

Back to the Basics: Week # 5 wrap up

Week # 5 is in the books and it was definitely good and I consider it to be a success. The diet is back on track and I got a bit of exercise in but still not feeling 100% from being sick. Overall even if I wasn’t sick I’d still be happy with the results.


I was able to get back to doing my morning walks (I got in 2 this week and it’s generally 5). Although they were not the full 5k’s I normally do, something is better than nothing. I also got to play some paintball this weekend which is excellent cardio as the fields are spread out over 27 acres. I’m still tweaking my workout and think I found the perfect setup. I’m on vacation from work this week so I hope to implement this while I’m off to develop a routine.



The diet is definitely back in effect and I feel as if I’ve done well. The wife and I had “Date Night” this past Saturday so that was my one reward meal for the week. I chose to not refer to it as a cheat meal because it’s actually not cheating. When asked where I wanted to go without even thinking about it I said Red Lobster. Red Lobster is finishing up their all you can eat shrimp (which is what I had). The wife had Tilapia with roasted vegetables and for dessert we split a piece of chocolate cake with vanilla ice cream. The food was great and service was probably the best we’ve ever had (not that we’ve ever had bad service there).




With week #5 wrapping up I’m happy to report that I maintained. I would have loved to report a loss and if I had been at 100% I feel I would have. In the world of dieting maintaining is definitely a good thing. After all nobody wants to diet forever but it’s all about finding what works for you. That perfect balance between eating and exercise for you. After all everyone’s bodies are different and respond differently to exercise and diet.


What are your best diet results you’ve ever had? What’s your favorite “Reward Meal?”

Back to the Basics: Week # 4 wrap up

Well week # 4 is a wrap and all I have to say is the results aren’t surprising in the least bit. Earlier in the week I got sick and I’ve been recovering ever since. Needless to say, my workouts have halted since I’ve felt like a train has run over me.


Not much to report here as the week started off strong but when I got sick all exercise seemed to stop and I can tell in my results. I’ve been slowly getting better but it’s taking time as I’m too stubborn to rest and get better. I have used the downtime to create a pretty aggressive workout which I’m hoping will take the scale back in the other direction it should be going.



For any who know me it would come as no surprise that the diet suffered as well. I guess mentally I just caved and that was it, the diet went out the window and comfort food made its way in. I’ve vowed to get back into the swing of things and kick this diet’s butt!!!




As far as this week’s results I’m sad to say that even with being sick I was up 0.6lbs. When you think about it that’s not really a lot, however it’s still a gain. I could very easily sit here and make excuses but it wouldn’t change the fact that I had a bad week. The key for me will be to get well, turn the diet back around to where it needs to be as well as getting the exercise back into it.


What causes your moments of weakness when you go off of your diet? How does it make you feel? How do you recover?

Back to the Basics: Week # 3 wrap up

Well week # 3 is a wrap and over all I must say I’m a bit surprised at the results. Given the challenges I’ve faced over the last week I’m extremely happy with my progress. I’ve identified changes I’d like to make and I’m currently working on implementing them. I’ve got to learn to stick to the diet better and not give in to temptation


I’ve found motivation in changing it up. My wife has been saying that she’s wanted to start working out again and with us having 2 crazy Australian Shepherds she finds herself up at the crack of dawn. I’ve taken the cardio out of the gym and out in nature. Yes, my wife and I have been walking in the mornings (5:00am to be exact). While it’s harder to walk outside in the mornings on days due to weather not cooperating, I find having someone there to keep up the competitiveness has helped improve my times and amount of cardio I’ve been doing. We’ve committed to walking the equivalent of a 5k every morning we walk.




The diet kind of hit a brick wall this week as work had me all kinds of messed up. See we have monthly engineering meetings and they tend to have my weakness “sweets” and I found myself caving. I didn’t just eat one or even two. I found once I started I didn’t want to stop as my sweet tooth had taken over. While I accept responsibility, I also realize that I can’t always deny this craving but need to deal with moderation or find a way to reward myself. Saturday night also proved to be difficult as it was our 11th wedding anniversary so we planned a date night. The place of choice for us was the Outback Steakhouse. My meal was steak and shrimp and of course you can’t go to Outback without getting a blooming onion. While we chose to skip dessert I did partake in an adult beverage and now I feel a tad bit guilt, but not too guilty.

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Bloomin OnionResults:

Well the scale has been utilized and with all being said I was up 0.2 lbs. I know it’s not a lot, but it’s still a gain. I consider myself very lucky as it could have very easily been worse, but a gain is a gain. I plan on trying to do better on controlling the cravings and also I’ve committed to doing a 5k walk at least 4 days a week or more for my cardio in the am. I’m trying to find my happy medium still for everything and find myself tweaking things as I go.

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What’s the worst week you’ve ever had? How did you handle it? How did you recover?

Back to the Basics: Week # 2 wrap up

Well week # 2 is a wrap and it’s beginning to become a bit of a battle. The motivation at the gym seems to come and go plus all the negative influences are starting to take a toll on me mentally. Several times I’ve wanted to give in and have sweets or that oh-so-bad meal I crave, but I haven’t.


Week two brought a bit of a challenge as I find myself lacking motivation in the gym department. I’m sticking to the 3 days a week as I agreed to in the beginning; however I’ll need to sit down and come up with a game plan. In the past I’ve been able to do without, but I’ve finally figured out I need to put one together on paper. Workouts have never been my weak point as I’ve written them before, but for some strange reason this time it’s a bit harder. With all that being said I’ve still been putting in the time at the gym and loading up on the cardio as I know I need to.

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The diet brought its own set of challenges as I’m finding temptations wherever I turn. Without going crazy, I’ve been able to stick to my diet and satisfy my sweet tooth all at the same time. My saving grace in this department has been the chocolate raspberry ice cream bars from Weight Watchers. They manage to give me my sweets fix without negating all the work I’ve been putting in at the gym. My biggest challenges to date have been the negative influences that usually linger around us all.

Dinner finished



The results for week 2 brought another loss, this time it was 2.8 lbs. I know some may look at that number and look at it negatively, but I look at it this way. Every loss, big or small is still a loss. I know this may sound sill, but I have a pair of paintball pants which are my goal to fit into. When I first started playing I was in a XXL, and up til now I’ve been in an XL. My goal pants are actually a M/L and I can say that I’ve gotten into them and was able to button them up. As I continue on this journey to become healthier and lead a healthy life those pants will pants will continue to be one of the motivating factors.

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How do you stay motivated to workout? What do you do when you are having a moment of weakness and want to stray from your diet?

Back to the Basics: Week # 1 wrap up

Well week #1 is done and progress has been made. Many changes have occurred both physically and mentally. The mental part has been the most challenging part as I tend to put things off. The wife has been a big help as she’s supporting my “No Sweets” policy in the house. Today we actually went grocery shopping to stock up on healthy foods. Who know it would be so expensive to eat healthy.


Week one also brought me back in to the gym. This was a long time in the making as I’ve been lacking motivation for so long that it just became that much harder. I’ve decided 3 times a week is a pretty modest goal to start with and I’ll go from there and see what happens. On top of that I plan to do cardio on my off days (in the form of walking the trails at our local park…… which is literally walking distance from our house).



When many people hear the dreaded “D” word they cringe as they automatically think the worst. The diet part by far has been the hardest part as I have a sweet tooth and I love my sugary sweets. If you would visit out house earlier on you’d find it stocked with peanut butter cups, coke and anything else sweet I can get my hands on. Now if you walk into the kitchen you’ll find peanut butter in the form of the individual cups, 100 calorie packs and powerade or water. We’ve chosen to make our house a “sweet free” zone and I get my fixes thru other means. I’ve found I love the weight watchers chocolate raspberry ices cream. It’s the perfect portion size to give me my fix but not make me have to put in 3 hours at the gym to negate it.


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The week one result is in and I’m officially down 8 pounds. This was a combination of the gym and going back to eating healthy. As I continue my journey to lead a healthier life I’m sure I’ll have to make sacrifices. While it’s hard to do it’ll be worth it in the end. I’ve been receiving motivation and support from others whom I have never even met and it’s definitely one of the driving forces behind what I hope if my continued success.


What would be the first thing you’d do or have done to get back the basics? Now choose one thing you’d love to take back to the basics and make it happen.

Back to the basics

Back to the basics can apply to many things as well but the one I plan to focus on is my personal fitness. This time last year I was about 215 and a few sizes smaller in the waste. Funny what a year of poor eating, not working out and being stressed will do to you. While I still have the stress in my life but at a much smaller level it’s time to introduce exercise and diet back into the mix. Exercise should help me reduce that stress even more and diet will hopefully help take the weight off. My goal is to hit 220 by the end of the year. Although it’s a pretty aggressive goal I’ve never been one to dive into anything slowly. I’ve also found that it’s easier if you have someone else working with you. In this case it’ll be my wife (she just doesn’t know it yet). My plan is simple……we’re going back to the basics – the basics of eating healthy, working out, and cardio. The basics of taking time out to concentrate on things we want and need to do. Also planning for the future and whatever it may hold for us. While it’s not going to be an easy road the basics is all it takes to make those little things in life you want to happen. With that being said chose one thing in your life that you wish was different and take it back to the basics. Rebuild from there and conquer what it is you’ve chosen.

If you could take one thing you’d want to take back to the basics what would it be and why? Now take this and use it to challenge yourself. There isn’t anything that can’t be accomplished by going back to the basics and putting forth an effort.



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