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

Day 41 and 42

It's tough to get out a do anything after being sick for so long, but I did it. The one bonus is that I lost a few pounds and I am going to keep it off. Tomorrow I am hitting the ice to go for a nice skate on the lake and in the evening I will be going to the gym. I will also be inquiring about spinning classes. Its no additional cost at my gym so why not take advantage of some free coaching :)

Day 39 and 40: Still sick

Nothing exciting to post for the past couple of days. I have been battling a chest infection. Day 41 is January 1st. The clock is ticking. No matter what I will be exercising tomorrow. This past week has been a complete bust and I hate it. The purpose of this blog was to find a new strategy to help myself follow through on a commitment and lately that hasn't been the case. I don't have time to be sick anymore. Back on the ball starting now.

Day 38: Damn This Illness

Seriously, I'm not being lazy. I have a sore throat, a nasty cough and so stuffed up that I can't breathe. Taking it a day at a time. My alarm is set for 7am. If this sore throat is gone then I'm heading to the gym.

Day 37: Taking Advantage Of The Weather

Today I went skiing with my fiancé and we are both feelin it. After getting in a few good runs I thought that I should take advantage of this opportunity and burn an extra few calories. I found if I kept my knees and hips bent a little more than usual, ever bump you hit on the hill feels like a squat exercise. My legs are on fire right now, just like when I go to the gym. But this way I got to spend some quality time with my fiancé.

Days 35 and 36: Down For The Count

Sick as a dog. No more treating my body like a garbage dump for fatty foods. Party time is officially over. I'm back on track now.

Day 34: Christmas Day

You may have notice that my recent posts have been coming in a day late. Well actually it's because I'm not getting home until really late ...these holiday celebrations have made it tough to follow the program. But by working out as hard as I can I have managed to maintain a constant weight over the holidays. From this day until October 15th I have no further excuses. Time to get with the program again.

Day 33: Can't Move

I worked so hard yesterday that I can't move today. I wish I could say I just took it easy and ate well, but I made a stop at my bosses place and, well ...ate like a champ! Actually, I didn't eat more than anyone else at the table but, because I have been decreasing my protion sizes, I can't eat as much anymore. And since I'm still "the big guy" people seem to think I want to eat more. AND because it's Christmas and they were nice enough to have me over for dinner I have to eat everything they give me ...just to be polite ;) But seriously, am I the only one that has been in this situation? I think not. I was so full that I felt like I was going to explode.
What can I say ...it's christmas eve. I'm just trying to maintain. Tomorrow is Christmas and I think I am doomed.

Day 32: Dedication

I slept until about noon today because I had to work last night and then worked again all afternoon. I had been eating well all day until I went back to the office for a little Christmas party. Needless to say there was no healthy food and yes I did indulge in some treats. When I got home I passed right out. Crap food just makes me feel like garbage and I decided to drag myself into the gym ...even thought it was 12:00 at night. I stayed until 2am busting my ass until I felt sick and I hope now to use this experience as a reminder that nothing tastes and fit and healthy feels.
Gym again tomorrow and/or maybe some hockey.

Day 31: Pain In The Butt

Literally. I am so sore from play hockey yesterday that I can harly move today. I'm going to take it easy and rest. Not so much because of the muscle pain, I am having really bad knee pain too. That concerns me a little and I don't want to push it. I have to work a night shift anyhow, so I'll need some time to chillout.
Lets rock tomorrow.

Day 30: Back To My Roots

Things are a little slow around the office these days with the upcoming holiday so I looked up the shinny schedule at a local arena and hit the ice. When I stopped playing hockey I weighed about 190 lbs and I had a ton of energy. Today I was completely wiped after just the warm-up!
I would love it if I could play for a team again and compete at a level that I used to play at. If I keep it up I could possibly play for a team next year and that would totally rock! I smell a beginning of a new goal :)

Bed time and gym in the morning. Feeling great!

Day 29: Step By Step ...ooohh baby!

I know I keep talking about doing the stairs, but man does it work! I remember the first time I did them I felt like I my heart was going to explode and now it only feels like a mild heart attack, lol.
Keep on keepin on.

Day 28: Starting All Over Again

I am sort of at a loss for words at the moment. I am right back where I had started. 273 lbs. I know exactly why too ...lack of focus and follow through. The whole point on this accountability thing is to make myself focus enough to follow through on my goal. Well, that hasn't been working so far and it's because of the way I act around my friends. I am motivated, but then drawn in by the temptations that got me in to this mess in the first place. The bottom line is that I have to change my habits and also who I hang out with on a regular basis. I'm sorry friends. But if you can't support me, then I'm not going to be around for a while. That's my next big lesson. Surround yourself with supporters, not enablers. I have to keep trying. I will never give up.

Day 27: I Hate To Admit

...I did nothing today. This really sucks. I hate admitting it, but it's true. I had planned on going to a run, then my friend cancelled and I spent my time Christmas shopping and working till 11pm. I hate this feeling. I don't want to have to write this again.