Day 47: Home Gym

It doesn't take much to get in a good workout at home. Push-ups, triceps dips using a chair, squats and lunges ...then video games :)

I have had a long couple of days and didn't feel like leaving the comfort of my home after work. I decided to hammer out as many push-ups as I could (25), triceps dips (not many. 4 sets of 5), squats while holding a large text book out in front of me (30) and alternating lunges (15 per leg). This works out really well when time is a factor. A typical trip to the gym takes at least a hour and a half when factoring in travel time. My home workout took 20 minutes including rest breaks. Who doesn't have 20 minutes in a day for them selves? ...no excuses!

This weekend I'm taking it out side. Wentworth stairs and I am going to a run with a buddy in my favorite spot, Dundas Valley main loop. Can't wait!

Day 46: Off Day

Yeah I think I deserve it :)

This is just an off day from the gym. Diet is on par.

Don't have much time today. Soooo busy!

Back to the gym tomorrow.

dc

Day 45: Wanting It Or Whying It?

First of all, I meant to post this last night but it wouldn't let me for some reason ...technical difficulties. I'm not slacking! lol

Wanting it or whying it? What I mean by this is that your reason why you are targeting a goal may be just as important, or even more important, than just setting the goal itself. When I started this blog I set out to lose 70 lbs for my wedding. Sounds just like every new years resolution that never made it past the first week doesn't it? Well recently I added some high octane fuel to the fire and that seems to be doing the trick! I wrote down why I'm doing this. And I don't mean, "for my wedding", I mean the feelings associated to myself attaining my goal. How amazing it's going to feel on that day, all of the things that I will be able to do that I struggle with now (Playing competitive hockey, etc.), inspiring others, and the list goes on. Get emotional. This has allowed me to push myself past those thoughts I get when I’m ready to give up. After 15 mintues of intense cardo, last night, I was ready to give up …then I started to think of “why” and I ended up going another 10 minutes! My heart rate was 170 BPM when I was done. Then I did lunges, biceps curls with more lunges, punched a heavy bag until my arms felt like they were going to fall off and squats.

Last night I hit the gym following the worst collapse of a Canadian hockey team in history. I was jaded. My old reaction would have to drink a few more beers, mow down some high calorie snacks and hit the sack. Instead, I took out my frustrations in the gym. It's getting easier every day to make that decision. I'm creating new neuroassociations, meaning, I am associating more good feelings to going to the gym than not going and thus I will ultimately successful.
Today I'll be doing the stairs and may even hit the gym too.

C'ya tonight!
dc

Day 44: Thank You

Hey all. I just wanted to say thanks for all of the support from everyone that saw my clip on CBC. This has been a surreal experience for me and I intend to take full advantage of all the positive feedback and I hope to inspire others to do the same.

What was on the menu today?

• Protein shake with Udo's Oil and an apple
• Veggie pita on whole wheat with TONS of veggies ...and a little tatziki sauce. I haaad to do it.
• ISO whey protein shake - post workout
• Roast beef, baked potato, mixed veggies with a hot pepper relish
• 4L of water

...wow I really didn't eat enough today. I'll have another protein shake before I call it a night. I am also going to create a food journal to make sure this doesn't happen again.

My workout today was pretty intense. I did 25 minutes on the stepper maintaining at least a 155 bpm heart rate and did 4 sprints. Meaning I cranked up the intensity and pushed myself as hard as I could for as long as I could (about 60 to 80 seconds). Following the stepper I did Lat pull downs, 2 sets of 20. I found a weight that I found challenging but would compromise my bad shoulders, hence the higher reps. My forearms and back were on fire so I stopped at 2 sets for now. Abs and then stretching and that was that.

Can't wait for tomorrow. I actually want to work out.

I feel like I could keep blabbering on because I feel like I have so much to share. I'll save it for future posts.

Cheers!

Day 43: Back From The Gym

Hey folks. I just thought I would give an update since returning from the gym. It's 1:15am and I am just about to get ready for bed. Tonight, at the gym, I warmed up with 15 minutes on the stepper while maintaining a heart rate of at least 153 bpm which is 80% of my age related max heart rate. (220 - your age).  After that I raced up to the cardo room for front and side lunges, push-ups, stability ball squats, running on the spot and more push-ups. I finished off with abdominal crunches on a stability ball and some stretching.

When I was younger, and in great shape, I used to say to myself, "do as much as you can ...plus 3 more reps". I applied this old strategy again tonight and it made my workout feel 10 times more effective. I may not always get that extra 3 reps done, but I do everything in my power to try.

When I get home I prepare an isolate whey protein shake. Isolate whey, as I'm told, absorbs into your system much faster and protects your existing muscle mass, which is essential in maintaining a high metabolism.

Ok, I've blabbed on long enough.
G'night!

Day 43: Another Late Night At The Gym

First things first ...GO CANADA GO! 4-1 WIN BABY!!!

Got that out of my system. It's been a long day. Things are starting to get back to normal at the office and there was a big hockey game tonight that was a must watch :) But now I have to take care of business. I'm off to the gym for some high intensity interval training and to sign up for some spinning classes.
I'll post again when I get back.

Cheers,
Dan

Weightloss Documentary Trailer - Ideas In Motion

Weightloss Video