New Trainer

Well, I'm back at it and I'm pleased to say that I picked up a new trainer over the weekend. His pound name is "Buddy" and he's a young male Bullmastiff. Buddy and I walked about a mile yesterday afternoon at Greenway Farms. Today, we covered about three miles all over North Chattanooga at a good pace. Buddy and I are both ready to crash after the long trip today. Before we sleep, here's a pic and some accountability updates:

Tuesday, March 4th- I had my first big workout flub today. I was set to workout at 12:45 and speak at a luncheon at 12:00. I thought I could speak and sneak out but that opportunity never came about. So, I missed my scheduled workout time and the rest of the day was full for trainers. To keep things on track, I jumped on the elliptical and went for 60 minutes on the cardio cycle at level 10. I covered 4.76 miles and had a heart rate average of 138. Most importantly, I burned over 900 calories. After finishing, I felt really bad about missing a workout but energized that I made up for it in cardio. My food intake today was good. I more snacked than ate big meals but I did so in 3.5 hour increments. Late in the day, I added in a protein shake just to make sure that I fueling my muscles which are in desperate need of food as I continue to rearrange body mass.

Monday, March 3rd-

Food- I was back in full force on food today. My snack bag was packed and I started the day with my normal fiber cereal breakfast. Lunch was a tasty chef salad and two slices of dry wheat toast from my friends at Niedlov's. My snacks were 1/2 protein bar and 1/2 banana. For dinner, I fixed a mixed green salad with grilled chicken leftover from the weekend, sunflower seeds, and lite italian dressing.

Workout- We hit upper body today and really pushed on bench press. The trainer had me do two exercises at a time using opposing muscle groups and by the time we were done I was completely burned out.

Cardio- Buddy and I walked for about three miles all around North Chattanooga and Riverview. We kept a good pace and heart rate average was about 125. By the time we called it quits, we were both pretty much drained. Buddy was snoring within 15 minutes of getting home.

Sunday, March 2nd- After all of the driving and a late arrival home, Buddy and I slept soundly on Saturday night. On Sunday, we did the Greenway Farms walk, rounded up a ton of supplies, and hosted Mom, Dad and the Reedy's for a fantastic dinner of grilled chicken, various veggies, and a glass or two of red wine. While running around with Buddy, I missed my snacks for Sunday. In the future, I'll have to be more careful of snacks on busy and exciting days.

Saturday, March 1st- Saturday was dedicated to going to get Buddy near Florence, AL. I was in the car all day but did a good job of pulling over for snacks, water and good food. I hit Big Bob Gibson's BBQ in Decatur, AL for some of the best smoked Turkey that I've ever had. Dinner was spent in Piedmont Park in Atlanta with Kristy and Tess while we introduced Tess and Buddy. I think they'll be great friends.

Friday, February 29th (Leap Day)-My food intake was good for Friday. Snacks included a banana and cashews. Workout was early and fast paced. We kept the heart rate really high and worked through upper and lower body exercises. After workout, I hit the elliptical for 30 minutes on the cardio setting at level 10. I covered about 2.25 miles and burnt about 415 calories.

Crash and Burn (it up)!

Burn (it up)- Thursday, February 28th

Food- Food intake was good today though I was very late on dinner. I had the standard breakfast and pretty much snacked the rest of the day on protein bars, cashews, banana, apple, blue chips, guac, etc. All was done in the 3.5 hour or less increments. Eating is hard right now due to schedule but I'm working at it. The snack bag that I carry along with the fruit bowls at FT and the office keep me from having long stints without food intake.

Workout- Today was focused on lower body and we slowed it down a bit after the crash yesterday. We added an olympic lifts today including the romanian dead lift and the hanging snatch. Both were fun and raised my heart rate to the top end of the scale. We focused on circuits that included three exercises and made three separate circuits. By the time we completed with weighted punches, I was feeling good but spent. I'm focusing hard on finishing out my five day a week plan but I am looking forward to scaling back in April to 3-4 hard workouts per week in order to allow better recovery of muscle groups.

Cardio- To get back in the swing of cardio, I hit the elliptical for 30 minutes at level 10 on the cardio setting. The setting constantly changes the resistance which impacts your speed, heart rate and overall energy expenditure. I averaged about 4.2 miles per hour and covered 2.16 mile while burning about 450 calories. When it was time to head out, I felt very accomplished and back on track.

Crash- Wednesday, February 27th-

Food- I did hit my food marks for the day though I was a little light on dinner. Extended work days make access to full meals hard. I'm going to think about keeping some sort of back-up meal in the fridge at work.

Workout- Well, I pretty much crashed from lack of sleep and the extremely intense workout on Tuesday. I was able to get some upper body work done and a little bit of core but my trainer and I both realized that my body was pretty much shot. I couldn't keep my feet up for flutter kicks and my upper body work was weak. Today was a good lesson on how reactive your body is to lack of sleep, stress, and over exertion. I certainly learned a lesson and carved out an extra hour for sleep in the evening.

Cardio- Since workout was a bust, I decided to heed the warning signals from my body and call it a day. I felt bad about missing cardio but just couldn't muster the strength to go on. Looking back at it, I think the decision to rest was good.

Tuesday

I really feel accomplished today. I've had back to back meetings all day but have still been able to take care of a number of tasks as well as to get in workout and cardio. Here's a rundown:

Food- Food was good all day with the correct 3.5 hours or less intervals. I started with the fiber cereal blend, skim milk, and banana leading to snacks of mixed nuts and bananas. Lunch was about one quarter of a leftover ribeye with some spinach and mushrooms. Dinner was mixed greens, almonds, and grilled salmon that was excellent. I did indulge in two glasses of red wine at dinner but workout more than compensated for that.

Workout- There is only one trainer that is not on my normal workout rotation but I'm working out with him twice this week due to schedule changes on my end. He seems to have the uncanny ability to know my weakest exercises and push me in those areas. That turns out to be a great thing for breaking my current plateau but rough on my aching muscles. We focused on full body today with high cardio intensity. The entire workout was very taxing and my heart rate monitor showed an average heart rate of 145 at completion even including cool down. Needless to say, it was intense. I think it was just the boost I needed leading into the last 5 or so weeks of intensive training.

Cardio- After the workout, I seriously debated cardio. Fortunately, my active side won and I hit the elliptical for 3 minute interval sprints over 20 minutes covering 1.56 miles, burning 289 calories, and averaging a heart rate of 143.

As always, I should say thank you to all who are supporting me in this journey. My spouse, parents, brother, and colleagues continue to be encouraging, enabling, and grounding. My sincerest gratitude to each of you.

Busy, Busy, Busy

Lots going on so I've been slow to post. Here are updates working from Today backwards:

Monday, January 25th-

Food- Monday started with my normal blend of fiber cereals, skim milk, banana and water to drink. My snacks were a blend of 1/2 protein bar and fresh sliced apples. For lunch, I had a mixed green salad with turkey, ham, mixed cheeses, and vinaigrette dressing (much less than I used to). For dinner, we met Helen, Bill, and Emma at Southern Star to give our visitor a taste of local flair. I had backed chicken, cabbage, lima beans, and brunswick stew. I did finally give myself a treat of banana pudding as we all endulged with our visitor. It was probably more enjoyable as I've not had sweets in so long. I think the distance of time makes such treats all the more enjoyable.

Workout- Workout today focused on upper body and core. I felt pretty good throughout but was whipped at completion. I did not sleep too well over the weekend and I think that may be haunting me into the week. That said, my strength in workout continues to increase and I'm moving much larger weights for higher sets than I was 7 weeks ago. I've not emphasized the importance of stretching so much on the blog but I should. At FT, the trainer always helps you stretch at the completion of workout. This is an integral point for increasing strength, range of movement and for avoiding injury. I notice how much less flexible I am after a really tough workout. Even if you are not working with a trainer, it is essential that you warm up before and stretch after workouts. Otherwise, you can miss potential gains and possibly encounter injury which might wreck your intentions toward good health.

Cardio- What a beautiful day! I made my 2.45 mile lap at a good pace in about 42 minutes today. My heart rate average was 129 and spiked to the 140's on inclines. Tons of other walkers, joggers and runners were out today and it was great to not feel alone in my pursuits. Walking is so easy and enjoyable. You can pretty much always find somewhere to walk with interesting sights, smells and sounds.

Sunday, January 24th- Sunday was a big day started with my favorite white omelet filled with peppers, spinach, and cheese at the Blue Plate. I also had some bacon and fruit. We did a lap around the aquarium after breakfast before realizing that it was too cold to be outside without winter jackets. Over the rest of the day we toured Chattanooga with two of my little brothers hitting Rock City (decent cardio but not enough to write about) and then downtown. I had two large meals on Sunday and only snacked for dinner. I continue to find it hard to remember to eat every 3.5 hours on the weekend with so many activities going on.

Saturday, January 23rd- Saturday was dedicated to spending time with Kristy who was home for a brief visit and welcoming a Marshall Fellow from Hungary to Chattanooga. We had a delicious meal at the Meeting Place where I pretty much stuck to diet besides some toast points that were served with a meat and cheese appetizer. I realize that after such strict diet work, even the smallest of slips bother me. I think I should take in a good treat soon as a reminder of balance. I did no workout or cardio on Saturday in order to attempt recovery from recent fatigue.

Friday, January 22nd-

Food- Food was all good for Friday. The day culminated in a wonderful meal of fish, sweet potato puree, and veggies thanks to a gift card for Hennen's in downtown Chattanooga. It was truly a wonderful and healthy meal.

Workout- I was still dragging a bit on Friday for workout but we hit it just the same. Cardio was intense for the session and we focused on the entire body. By the time we finished, I was pretty much dead and looking forward to the weekend.

Cardio- Since I wasn't feeling hot, I decided to get outside and enjoy some fresh air. I hit the 2.45 mile walk on the reverse circuit which runs heart rate higher. The full trip took about 43 minutes with an average heart rate of 130. After completing, I felt very accomplished and glad that the week was complete

Workouts #33 and #34

Quick accountability updates for the last two days so that I can get some rest. I was dragging at workout today.

Thursday, February 21st:

Food- I started the day with the usual mix of bran based cereals, a banana, skim milk and water. Snacks were protein bar in the morning and apples and organic peanut butter in the evening. For a change of scenery, lunch was at greenlife. I had a wonderful chicken stir fry and two indian dishes (one based on black beans and the other based on garbanzo beans). It was fantastic to introduce some new flavors. For dinner, I threw some blue corn chips together with some shredded mozarella, grilled chicken, and some salsa for "healthy nachos". Everything was supplemented by water as usual. I continue to experiment with food and find things that work and don't work. Having choices is good for longevity and lifestyle change.

Workout- Today we worked on lower body. Though I was dragging, I made it through everything and my quads were completely burnt out at completion. Thanks to boxing, fast circuits, and a variety of exercises, my heart rate averaged above 140 for the entire workout.

Cardio- Back on the elliptical for interval training. I never thought I would enjoy this machine so much but it's great for high heart rate and watching history channel without being hard on joints. I did 30 minutes today with 3 minute interval sprints. Pace averaged over 4.5 so I covered 2.26 miles and burnt 410 calories.

Wednesday, February 20th:

Food- Breakfast was cereal and snacks were 1/2 banana coupled with 1/2 protein bar. Lunch was turkey on wheat with a small caprese salad. Dinner was some grilled chicken over romaine with sunflower seeds, mozarella cheese, raisins and lite italian dressing. I had lots of water yesterday to the point that I felt a little water logged.

Workout- The main thing that surprised me about upper body day is that I was able to do sets of 10 on decline bench press with 185 pounds. I'm definitely getting stronger in the chest which is reassuring when paired with the rapid weight loss. I'm also impressed by the way that the trainers rotate opposing muscles during circuits so that you get full muscle development. I'm working out muscles that I never new I had and that makes for a more solid foundation and less potential for injuries due to weak spots.

Cardio- Cardio setting on the elliptical at level 5. Average speed was just above 4 mph and I covered about 2.1 miles while burning 410 calories. Remember that the distraction of music (hence my constant iPod use) makes time go by much faster. I also find it easier to keep a faster pace when high energy music is on.

A little prize and then a big one.

The day got off to an early start and looks like it will have a late end. Here are some highlights:

Food- I was feeling like eggs today and had a spinach and feta omelet with bacon and water at breakfast and then a gyro omelet with cantaloupe and 5 grain toast at lunch (thanks Joan Marie!). Mid-morning and mid-afternoon snacks were made up of 1/2 protein bars and bananas. Supper was late but good. I had a sushi roll with crab and two each of tuna and salmon nigiri. I poured down lots of water today but still seemed thirsty. All of my indigestion problems seem to have been resolved by good diet.

Workout- We hit a broad circuit leg workout tonight which really pushed me to my limits. Squats are hard enough with my extra upper body weight but adding a weighted bar was really tough. We also got in some core exercises and I was spent after workout. The trainers continue to push me beyond where I think I can go.

Cardio- I took a deep breath after workout and grabbed the iPod before jumping on the elliptical. I was feeling pretty good so I hit 30 minutes with 3 minute interval sprints. My normal speed averaged 4 mph and my sprints averaged about 9 mph. My heartrate averaged over 140 and I covered about 2.4 miles while burning over 400 calories. I felt really tired and very accomplished at the end of the evenign.

Finally, here are the two prizes:
1. I made it to the last notch on my belt today. That means it's time to go get a new one that I can continue to ratchet down over time. That's a big accomplishment seeing as I was near the outer notches prior to coming to FT.
2. I met a new FT client tonight that said he'd read the blog and decided to commit to an intense health plan. That was the single most gratifying experience of this entire process. Much more than 37 pounds lost, if I can encourage others that this can be done, I have truly done something. This made me think. Perhaps we should all take more time to encourage those we know and even those we don't. We're all sojourners in this human condition and the choice is ours to cave to the lure of cynicism or raise to the call of being hopeful and helpful. As always, to those that continue to cheer me on in many ways, thank you, thank you, thank you!!!

Back at it...

Well, the excitement of the Friday results made for a content and satisfied weekend. Surprisingly, the results only made me hungry for more. Saturday was dedicated to family, remembrance and celebration so I took the day off (except for wrestling with the nieces and nephews). By Sunday, Kristy and I were back at it for a 4 mile walk to and from the Dog Park with our boxer Tess. It was great to get back in the swing of things. Food all weekend was good thanks to grilled chicken (Thanks Mom!) and baby trees (broccoli) and fruit salad (Thanks Bill and Helen!).

Today was another busy day at the office. Here's the accountability report:

Food- Started the day at Niedlov's with 2 eggs scrambled with cheese, sliced tomatoes, two slices of whole wheat, and water. Snack #1 was 1/2 a banana and 1/2 a protein bar. Lunch was my favorite white omelet from Blue Plate with spinach, cheese, onions, and fruit salad again with water. Hit the same snack again late in the afternoon and finally met Bill for dinner. I had a few chips with guac, shrimp and avacados and two corn tortillas with chorizo, onion and cilantro. Overall, it was a good food day. You'll see that I was out for every meal and still managed to find things that aren't ridiculously ladened with things that my body shouldn't be consuming. I certainly don't recommend eating out for every meal but sometimes life demands it and you have to make good choices. The old Josh would have started today with a cinnamon roll, lunched on a burger and fries, and closed the deal with cheese dip and a chimichanga.

Workout- We hit upper body this evening and worked our way through some intense chest and tricep work. I continue to be pleased with strength gains in my upper body. My bench press max is estimated at 260+ right now and I'll hope to continue to push that to 300 and maybe beyond. Of course, we didn't forget core and boxing tonight. Core is still tough but getting better all the time.

Cardio- I jumped the heart rate up above 130 on the elliptical tonight and kept it there for just over 30 minutes. Total distance was 2.06 miles with 400+ calories burned at level 5 on the machine.

Drum roll please..........

After only a few hours of sleep, I stumbled through getting dressed and hit auto-pilot to the gym for the fitness test. My legs were weary from 8 hours on my feet the night before and my overall energy level was mediocre at best. In spite of my lethargy, we proceeded as planned and I'm certainly glad that we did. Here are some highlights:

Pounds- The big news is that I lost 37 lbs. in the past 6 weeks dropping from 365 to 328. This is 10% of my total previous body weight. Though I had been monitoring weight on and off, the number ever surprised me. I guess that's the power of total body training, wholesome food, and plenty of water.
Inches- All together, I've lost 13.5 inches when you add the measurements in my chest, waist, hips, thigh, calf, arm, forearm, neck and shoulders. My chest and waist have shown the most change with 3.5 inches of shrinkage each.
Beats- If you'll remember, I got into this with a concern for my personal health and well-being so I'm most proud to share my heart rate changes. My resting heart rate has dropped 5 beats per minute. That's 7,200 fewer necessary beats per day! My recovering heart rate dropped 20 beats per minute after rigorous exercise showing that my heart is quickly building resiliency and stamina.
Strength and Stretch- With all the weight loss, you might think that it would be impossible gain strength. Thanks to my trainers, that's certainly not the case for me. My set of five on bench press jumped 40 pounds in the last six weeks from 185 to 225. In spite of my soreness, the sit-reach was also a big success with 3 inches of improvement.

Of course, there's more to write about what comes next. For long term readers, you know that we just blew the "30 by 30" goal out of the water. For tonight though, I'm just going to celebrate how far things have come in such a short time. Again, my deepest appreciation to all of you who are supporting me in so many different ways. Stick with me, there's more to come.

Workout #29

Well, today was day 4 of week 6 so tomorrow is the first big day. I had late (very late- look at the post time) events for work so this will be short.

Food- I didn't eat enough today. Partially because I was busy and partially due to thinking about official weigh in. I'll need to do better tomorrow. After the fitness test, I'll be heading to Athens, GA and I always find great, healthy, enjoyable food down there.

Workout- I had a new trainer today which was intense. We did a ton of boxing, core, and lower body. I don't think my heart rate dropped below 145 the entire time. It was great and I was really pleased that I could make it through and push that hard. I continue to be amazed at all of the exercises you can do with weighted medicine balls. My entire core is feeling it tonight.

Cardio- Interval sprints on the elliptical was the cardio of the day. My heart rate never dropped below 140 and typically stayed between 150 and 155. I knocked off abou 1.4 miles and burned 310 calories.

I'll be back in the gym in less than 8 hours so the verdict will be in soon. I may not be able to blog until later but keep checking back.

Week 6: Day 3

Today was fast paced with more work demands and visitors in town. I was able to split off for a good workout and cardio. I'm hoping that the stress and pace of this week don't adversely impact results on Friday. Hopefully they won't.

Food- I missed morning snack due to workout. We had lunch catered out of the neighborhood and I enjoyed grilled beef, onions, cilantro and salsa on corn tortillas. These actually aren't that bad for you if you leave off the standard taco toppings like cheese and sour cream. I also avoided the cookies and chips as they are empty calories. I subbed a whey protein shake for a meal in the evening as I wasn't very hungry and found it very filling.

Workout- We focused on upper body today with heavy weight circuits capped off by some boxing and a bike sprint. I'm finding myself getting stronger and it really felt good to push some heavier weights. Workout today reminded me that I'd eventually like to focus in on my bench press max and see where I can push that. That'll be another blog for another day.

Cardio- I'm loving the elliptical. It really boosts your heart rate with much less impact than the treadmill and more muscles used than the bike. Today I went for 30 minutes at a pace of about 4.5 miles. I covered about 2.25 miles with an average heart rate that stayed between 135 and 140 helping me burn over 400 calories.

Almost

Today was the closest that I've come to missing a workout. We've got a trainer in from out of town for work so the entire day was dedicated to intensive curriculum work. The busy day was followed by a once over of the scores of e-mails that came in over the day and then on to dinner. By the time dinner was over, I had 10 minutes to make it to the gym. With a full stomach and an aching head, I briefly pondered what missing just once would mean. Luckily, I didn't have much time to rationalize and I'm in the routine now so I was off and running in short order. Here's how the day ended up:
Food- With company in town, I was again tempted by various unhealthy options at restaurants. Fortunately, I was able to find greens, fresh beans, and baked chicken at lunch and a tasty fish with cauliflower at dinner. I also picked up some pure whey protein for shakes at snacks. This is one more way to integrate appropriate proteins between meals. I did plenty of research before deciding to go with a supplement but 100% whey is not too far out there. All of the trainers and docs have advised to avoid all of the other crazy stuff on the market.
Workout- Workout on a full stomach is tough. My Tues./Thurs. trainer worked me on an intensive circuit for lower body and core. I was whipped afterward but glad that I hadn't shrugged off the workout in the parking lot just an hour earlier.
Cardio- As my stomach was feeling iffy and my head hurting a bit, I opted for 15 minutes on the elliptical which added up to just over a mile. I averaged just over 130 on heart rate and burned about 200 calories. I'm feeling pretty tired and hoping for good rest tonight.

CRASH... but maybe not what you're thinking.

For those that might have wondered if I fell off the wagon, I haven't. The committment to a fixed bedtime and some huge work projects for this week have taken most of my available time. That was all compounded on Friday afternoon when one of my 8 glasses per day of water accidentaly dumped over on my MacBook rendering it an expensive, yet stylish, paperweight. So, here I am having missed a number of posts but lighter than before and looking foward to Friday's six week fitness assessment. Here's a little overview of the past 5 days to catch you up:



Monday, February 11th-
Food- Today was crazy. I'm really scrambling without a computer but I hit all meals and only missed one snack. My body seems to have settled into the routine of healthy food and any residual hunger issues for unnecessary foods have just about totally dried up.
Workout- Due to a work function, I was running a little late for workout. My trainer jammed the full rotation into the smaller time window and added a late penalty of boxing. It was probably the highest heart rate workout that I've had and it was very enjoyable. Fast paced workouts are good balancers to stressful work day.
Cardio- After workout, I hit the elliptical for 30 minutes at a pace over 4 mph. I burned 400 calories and averaged a heart rate of above 135. I also got to watch a Modern Marvels episode on History Channel about acid. Double Bonus.

Sunday, February 10th-
Food- Sunday was mostly dedicated to little brothers and they love food that's not so good for you. Fortunately, with my coaching from my diet penpal at FT, I've gotten much better at seeking out good foods no matter what location I'm in. I found a good salad on Sunday and some grilled meats and veggies at a mexican restaurant.
Workout- No workout on Sunday beyond chasing my 5 year old little brother around for a couple of hours. We hit a playground which was crazy. I can't believe how much energy they have.
Cardio- Between visits, I was able to knock out my 2.45 mile lap through downtown at an average heart rate of about 130. I was feeling a little sluggish but much better after completion. It's always great to get out in downtown and see others out who are making good fitness choices. You'd be amazed at the age diversity that I cross paths with. From 9 to 90, many folks are dedicated to good health.

Saturday, February 9th- Saturday was my off day and was primarily consumed with a trip to Atlanta to help with a Lego contest that promoted alternative energy technology. We also lost my grandmother to a long battle with dimensia that morning. I mention it here because one of the things that I reflected on about both my grandmother and grandfather over the course of Saturday were the many great examples that they set for me and my family. Among many other admirable qualities, both watched their food intake very carefully and they exercised on a very regular basis throughout life. As a kid, I used to think it was funny that they went to the mall and other public spaces to walk. I realize not that they were guaranteeing themselves a greater quality of life into their late seventies that others do not enjoy. Some of the greatest gifts that family and friends can give you in life are those of leadership by example. Several of you that are reading along have mentoned that you have been inspired by my journey to get out and do more for your body. To each of you, I extend a heartfelt thanks for the shared motivation and inspiration.

Friday, February 8th-
Food- Hit all the marks for food on Friday and had a little celebration meal with myself of scallops, tomatoes, spinach with a few meats and cheeses. Seek out local, fresh, wholesome food whenever you can and you'll find it a wonderful treat which is very good for you.
Workout- I worked out with Kyle on Friday and he hit me with the full aresenal of boxing cardio. While Iwas a little slow on training my hands to react to the punch combinations, I absolutely loved the workout. Your heart rate stays very high and your arms get one hell of a workout. You can see a little bit of Kyle's style in each of the trainers at FT and I think that is the mark of good training. I continue to be pushed by the workouts and engaged by new exercises. I'm learning more every day and my key indicators are improving. I can't wait for the check-in on February 15th.

Thursday, February 7th-
Food- Due to crazy work schedule, I was a little lax on my snacks on Thursday and it showed. I was hungry at night which isn't pleasant but I avoided the urge to plunder the pantry.
Workout- Thursday workout was focused mostly on lower body and core. We pushed really hard and I realized that my core strength has improved tremendously since week 1. I can now hold a plank for up to a minute and my ability to do sit-ups has dramatically changed for the better.
Cardio- I got on the elliptical and tried a new method tonight. I would sprint to the point that my heart rate hit 150+ and then go a 4-5 mph pace until my heartrate dropped below 140. I did this for 30 minutes and covered well over 4 miles and burned close to 500 calories. It was really intense but the time flew by and I really enjoyed pushing myself.

Week 5: Days 1-3

After committing to a consistent bed time, it's become much harder to find time to make blog posts.  I'll have to continue to make schedule modifications.  I can't wait until the 6 week fitness test.  I've continued to monitor weight, measurements, and heart rate.  I'm still not going to share number but let's say that big news is coming.  In the meantime, here are three days of accountability posts:

Wednesday, February 6th-

Food- I had a little splurge at lunch today with some lasagna from Tony's Pasta.  We were hosting a luncheon at work so I indulged with one slice but made sure to lean more towards a mixed green salad and fresh grapes.  Otherwise, it was a good day with appropriately balanced snacks on correct intervals.

Workout- Since I'm training so much, we're starting to focus on body areas.  Today was about upper body and core.  I've continued to find the workouts interesting and engaging but the boxing is by far my favorite.  In addition to the muscle value, boxing does wonder for your heart rate and hand/eye coordination.

Cardio- I reversed my 2.45 mile walk around downtown and kept the pace pretty high.  My heart rate average for the trip was 130 but bumped into the mid 140's for inclines.

Tuesday, February 5th- 

Food-  Probably the best food day I've had.  I hit all the marks and goals for each meal.  Adding trail mix (nuts and raisins only) to my fruit snacks is helping with too much fruit sugar sting.  I finished the day with my favorite dish 

Workout- Mainly cardio workout tonight with emphasis all around and especially on the core.  I can definitely tell that the muscles that keep your body stable are improving.  The FT plan continues to impress me by focusing on the whole body and not just the typical quads/biceps workouts.

Cardio- Back on the elliptical for a new routine.  I would sprint to get my heart rate over 150 and then go steady until I came back 

Monday, February 4th (Happy Birthday Dad!)- 

Food- Getting on a normal schedule is further refining the food schedule.  Things are feeling better all the time.

Workout- Workout today was great.  I'm starting to feel stronger again and the weekend was a good 

Cardio- I returned to the elliptical machine tonight for 30 minutes at an average heart rate of 135, average miles per hour of 4.0 and a total distance of 2.1 miles.

Retreat/Rest/Re-Start/Re-Commit

I didn't have time to post on Friday before leaving so here's a series of updates in reverse order working up until now.

Re-Commit- Kyle at FT and I had a one month check-up on Friday and I was really pleased with his interest, feedback and gentle modifications of the program.  Here are some highlights of new commitments that I made during the conversation:

1.  Get some sleep.  I've been guilty of sleeping six hours or less several nights per week since we started the program.  While it's great that I finally have enough energy to do this, it's not good for my body so I'm going to work hard to shut down by 10:30 every night and get 7.5-8 hours of sleep.

2.  Get more proteins.  I've done really good eating every three hours or so during the day but my snacks have often been just fruits.  Ideally, these snacks should have a protein like nuts, a lean meat, or a bar but I'm often missed that side due to transport and taste issues.  Moving forward, I'll be seeking out more good sources of protein and making sure that those are included in my snacks.

3.  Track Cardio-  If you've been following, you know that I'm throwing in 30+ minutes of extra cardio at least 4 days per week.  In order to better track and grow the benefits of these efforts, I'll start keeping better track of calories burned, duration, distance, etc. for cardio sessions and Kyle will help me push certain aspects of performance.  This should be very helpful with my weight goal.  As of today, there are exactly 6 weeks until my 30th birthday.  Remember, my goal is to lose 30 by the time I turn 30.  Think I'll make it?  Stay tuned...

Re-Start- Since I took Saturday off, I was excited to get some cardio in on Sunday.  Kristy had scoped out a dog park about two miles from the house so we set off with Tess, our boxer, for a Sunday walk.  We all enjoyed the unseasonably warm winter day and Tess loved the dog park.  All told, we did 4+ miles and heart rate stayed above 125 for both legs.  It felt really good to get rolling again.  We also had a little splurge by visiting Barberito's which is a fantastic burrito place in Athens.  You can actually build a pretty healthy burrito if you try using a whole wheat tortilla, black beans, lettuce, pico, guacamole, a fresh made salsa.  I love the place so much that I had a burrito with chicken for lunch and took home an all veggie for supper.

Rest- On Saturday I rested.  I slept late, enjoyed good healthy food, and watched No Country for Old Men in a wonderful independent cinema.  I needed a day off and this was a great one.

Retreat- I've deemed Friday retreat day as I ran hard all day and then fled for Athens, GA for R&R with the wife. 

Food- Friday was a good food day.  I hit all my meals and snacks and Kristy had prepared a whole grain pasta dish for dinner.  It was the first time I've had pasta in a month and it was wonderful.  I felt like I was cheating just a bit but after reviewing the content list, it was all clean, healthy, whole foods so my guilt drifted away.

Workout and Cardio- Friday's workout was really based around cardio.  We kept my heart rate very high the entire session so I didn't add any additional cardio afterward.  This was probably good as I felt more and more tired as the week went on.  

I am a grilled chicken salad?

Thursday, January 31st-

Food- Good food day.  I had lunch with a friend at a restaurant and it was a little tough to find anything beyond a grilled chicken salad.  If the old saying is right and you are what you eat, I wonder if I might soon turn into a grilled chicken salad.  I did have a cup of soup but what sounded like a good bet on the health side turned out to be a little rich with cream base.  Eating out continues to be hard but it a necessity of work for time purposes so I'll keep working hard to find new things that fall in line with my health goals.

Workout-  This morning was the first time that I've felt intensely sore since Week 1.  I'm sure it's due to picking up both the pace and intensity of the workouts.  The trainers continue to be good about stretching my limits.  We did leg exercises with ankle weights tonight that went far beyond what I thought I had the ability to do.  This week has pushed my body very far and I've not helped the situation by getting little sleep and missing a couple of meals.  I'm still feeling worlds better than a month ago so things are still heading in the right direction

Cardio- I found my way back to the elliptical machine tonight for thirty minutes of high heart rate cardio and the timing worked out that I caught a History Channel special on great roadways.  I'm feeling good and hope to one day drive both "Going to the Sun" and "The Blue Ridge Parkway".

One other quick note.  My transformation is fast paced and has demanded about two hours per day for workout, cardio, showers, travel, etc.  I understand that many folks just can't give that much time and that is quite alright.  I'm watching a ton of people come by FT for one, two, or three sessions per week and still building much better health.  An hour here or there can truly change your life.  

Week 4: Day 3

Wednesday, January 30th-

Food- I was so busy today that I didn't get as much food as I should have.  As a direct result, I was dragging by time to workout.  We had a good session but I really felt having no fuel in the machine.  Always remember to take time to eat...

Workout- Full body workout with lots of emphasis on the core.  I felt rough afterward from the exertion and lack of food intake.  I am still getting stronger on an almost daily basis which continues to be motivating.

Cardio- Made my 2.45 mile lap through downtown.  It's always great to be out on a beautiful day.  I'm getting faster on the loop so I may think about extending it in the near future.

A busy Tuesday

Quick Accountability Check-In as it's been really busy today and there are miles to go before I rest.

Tuesday, January 29th-

Food-  The food routine is getting easier.  I had a hard time remembering to eat snacks early on but I'm getting better.  I pack a little lunch box with several different fruit and protein choices every morning and then pick what I want mid-morning and mid-afternoon.  Snacks make a huge difference in reducing hunger and eliminating low energy periods.

Workout- I had a lot of pent up energy so we moved through workout much faster than usual.  I'm able to make it through longer sets with less recovery but the trainers continue to push.  I'm really pleased with their gentle nudging as it's keeping me engaged and gaining strength (probably losing inches as well but those measurements will come in 3 more weeks...)

Cardio- I finally did it tonight.  I got on the elliptical machine.  I don't know why I've had such an aversion to the thing.  I guess I was worried that I'd look like an idiot or couldn't maintain the circular full body movement that it demands.  My trusty exercise bike was down for service and the treadmill is sometimes tricky if I make a misstep so I opted for the elliptical.  Much to my surprise, it was a joy to be on.  My heart rate averaged 140 the entire 30 minutes (which is hard to maintain on the bike or treadmill) and I felt good through the whole ride.  I was stable enough to enjoy an episode of Dirty Jobs on Discovery and multi-tasking is always a good thing.  So here's to new machines, new bodies, and a new outlook on life.

Week 4- Digging In

I was totally exhausted yesterday and had a long nap in addition to an unusually long (but restless) night of sleep.  That exhaustion was coupled with some sneezing and general aches so I figured that sickness might be on its way.  I continued to feel pretty rough all day and worked from home to try and recover.  As my workout time approached I debated extensively as to whether I should go.  When the time neared, I hesitantly headed out and met my trainer for a session right on time.  One of my biggest aching areas was my lower back so I was pleased when we spent some pre-workout time using Yoga stretches to ease that tension.  After a vigorous stretching routine, we jumped into an intense workout.  I'm pleased to say that I'm getting much quicker at exercises like boxing and my ability to do push-ups and sit-ups is rising.  Overall, I made it through the routine with more power and less recovery.  I'd be lying to say that workout wasn't mentally and physically exhausting considering how I'd felt all day but I did leave FT with a sense of accomplishment, no pain in my lower back, and looking forward to hitting the gym tomorrow.  Sometimes you just have to dig in and charge forward.

Monday, January 28th-

Food- Since I was home all day and not sure if I was going to workout, I watched food very closely today.  There is nothing better than a homemade sandwich and the sliced free range turkey and tomatoes are both on the "super foods" list.   

Workout- Good workout with emphasis on upper body and core.  Felt much better after workout.

Cardio- Was whipped from workout so I opted out on additional cardio.  Will pick it back up tomorrow night.

Sunday, January 27th-

Food- Sunday was my brothers actual birthday so I cooked a big breakfast of omelets stuffed with spinach, tomatoes, cheese, and mushrooms.  We added in some leftover filet along with cantaloupe and strawberries for one of my favorite breakfasts in a while.  After that, I pulled back for light snacks every three hours for the rest of the day.  A big breakfast is a tremendous appetite reducer.

Workout- No workout on Sunday.

Cardio- I puttered around the house and ran a ton of errands but did no formalized cardio.  I've had the sniffles and been sneezing so a cold might be setting in.  Hopefully a little extra rest will launch me into week 4 of workouts starting tomorrow.

Saturday, January 26th-

Food-  I knew that Saturday was going to be a hard food day as we were scheduled to be in the car much of the day and going until late.  We ran into car troubles late on Friday night which impacted our trip destination and duration.  I was able to find decent food at a free hotel breakfast (boiled eggs, wheat toast, and an apple) and for lunch we hit a local restaurant in Berea, KY for great Chili and a salad.  Dinner was really the highlight as my Dad grilled filet mignon and I added some squash and onions, spinach salad and sauteed mushrooms.  This was a bit of a splurge for celebration of birthdays but is still markedly better than my old diet.

Workout- No workout on Saturday and my aching muscles thanked me.  All the driving did make my back tight and reminded me of the importance of stretching.

Cardio- My wife and I have a household that is from time to time known for healthy competition.  I knew she was walking a 5k in Athens, GA so I did the same on a treadmill in Nowhere, KY.  It felt good to make it through a long walk at a good pace without feeling sick or near death.  My health is really coming back.

Friday, January 25th-

Food- Things were a little crazy with heading out of town but I worked in good meals and snacks.  While eating at a Ruby Tuesday with my Dad and brother, I realized how large restaurant portions are.  I cut my pile of potatoes into thirds and only ate one third.  I was still full afterward.

Workout- The trainer sprang some new exercises on me which kept it interesting.  I impressed myself by being able to make it through the box jumping set.  My body was getting pretty sore and tired so it was nice to know that that rest and recovery were coming.  Friday routines are really about keeping the heart rate high and keeping the heart strength on the uptick.  

Cardio- I did my 2.45 mile loop across the bridges and through downtown which is a great walk.  My pace is increasing due in large part to new songs on my iPod.  It's amazing how the fast beat of music can impact your pace and therefore your heart rate by as much as 20 bpm.

Wednesday and Thursday

Just a quick accountability update:

Wednesday, January 23rd-

Food- Good food all day.  Had to double up on salads at lunch and dinner due to meetings.  Watch dressing on salads.

Workout- Deep burn workout with high sets and reps.  Body is definitely responding better to push and heart rate noticeably recovering more quickly.

Cardio- 2.45 mile walk across Walnut Street bridge into downtown and back over the Market Street bridge.  Heartrate over 130 for duration.

Thursday, January 24th-

Food- Good food all day.  Did snacks in the evening instead of a meal due to workout which may be a little light to keep energy up.

Workout- Full body emphasis workout with high cardio activity for the duration.  Upper body was sore from burning out on Wednesday.

Cardio- Short walk to allow for recovery before Friday lunch workout.

Also, I saw Caleb (from the first Flat2Fit today).  It looks like he's doing a good job of maintaining his new habits and keeping his heart healthy.  We joked about me catching up and I'm pleased to be well on my way.  That said, there are miles to go before we cross the finish line and a lifetime to maintain the results.  Stay tuned...

Accountability

When I started the transformation, I began with high hopes of in-depth tracking of a number of areas including food intake, workout, cardio, and general energy level.  Now, having just knocked out day 2 of week 3, I'm realizing that there are only so many hours in a day.  I've done good at keeping a personal food journal with one of the folks at FT and of course they are keeping a detailed report of my exercise regimen.  However, I've not been able to keep a personal journal like I had hoped so I'm modifying my process midstream.  When thinking about tracking, I really have two goals.  One is to mark progress and the other is to have accountability to myself and those that have helped me get here.  In order to keep up the incredible momentum to date, I'm modifying my journaling as follows:

1.  I'll continue to e-mail my entire food intake to FT every day.

2.  I'll post some vital updates on workout and cardio each day here alongside the usual observations, updates, etc.

3.  I'll leave full workout tracking to the pros at FT.  

With that said, here are some highlights from today as my accountability to myself and you... the reader.  

F00d- Good food all day in correct intervals.  Last meal was a little late.

Workout- Workout was tough.  It's amazing how much resistance your body weight alone can give you.  If you've never tried a plank for core body work, you should.

Cardio- 30 minutes after workout of interval training on the exercise bike.  Average heart rate was 130.

That's it, three simple things.  If I can continue to deliver on all three for 10 more weeks, I know the results will be incredible!

2 Week Update

Today began week three of the 12 week transformation and things are starting to change.  Here are some highlights:

1.  I'm getting to know the trainers at FT.  Due to my varied schedule, I work out with several different folks depending on the day so I'm getting a great variety in personality and style.

2. My eating habits have changed tremendously.  Instead of two big meals per day, I'm having 5-6 small meals each matching food groups for optimum body performance.  This has resulted in what I estimate to be a lesser overall food intake without periods of low energy or hunger.

3. My heart is recovering from activity more quickly.  My heart rate recovery was abysmal when we started the process.  Tonight at workout 11, I can watch my heart rate recover on my wrist monitor and while not lightning fast, it's getting better.

4.  My pants are fitting better.  One of the most rewarding changes is that pants that were getting quite tight are now comfortable.  This ties to both weight loss and weight arrangement.  That all bodes well for goal checkin but I'm going to make you wait for hard numbers.

5.  I'm looking forward to workouts (especially boxing).  Who knew how much stress you can get rid of by strapping on gloves and punching your heart out?

6. I'm sleeping less.  I know this sounds weird but my wife was actually getting worried about how much I was sleeping before the transformation.  Not every day, but weekends and holidays I would absolutely crash.  I believe that my body was working very hard just to keep up and that tension seems to be easing.

7.  I'm optimistic about the six week checkup.  I don't know where the numbers will come in but my push-ups are increasing in numbers during workout and my flexibility seems to be increasing.  I'm hopeful for big news in four more weeks. 

8. I'm excited about being active.  Tonight after workout, I walked all through downtown.  I only needed about 20 minutes for my heart but I felt great and kept going for about 45 minutes. 

All that said, I'm still extremely grateful to all those family and friends who are making this possible.  This is a gift that means more than any material possession.  Thank You! 

The importance of interval training.

Just one thing to share today and that's the importance of interval training. Have you ever committed to get in shape and then hopped on a stationary bike or treadmill and then ended up seven minutes into it feeling bored as hell? Well I have. When I started last Monday, I jumped on the bike after workout for thirty minutes of cardio and just pedaled along for the full time. By the time is was over, I had stared a hole in the clock. The next day one of the trainers had me do some interval training. This is done by pacing for a minute at normal pace and thirty seconds at a high intensity. As mentioned in an earlier post, interval training helps condition your heart to recover faster and builds better cardiovascular health. More importantly, it pretty much kills your boredom. With the intervals, you spend most of your time sprinting and recovering and time literally flies by. Furthermore, your heart rate stays at a much higher average so you get more cardio benefit. So the next time you're ready to hit a machine or even take a walk, try interval training. Who knows, you might start to have fun when you exercise. I certainly am.

What am I putting in my body???

I worked out late last night and sleep called before I had time to make a post so I'm making up for lost time tonight. My energy is definitely increasing as we're getting the diet regulated and my heart is getting stronger. I'm also pleased to say that today's workout reminded me that exercise can be fun. To be half-way through week two is quite satisfying. I wasn't sure how my body and my mind would take to such drastic changes but I'm feeling more productive and more rested all the time.

Julian and I met after lunch today to talk about diet and nutrition. We pretty much re-wrote my internal perceptions of what I need to eat to maintain my body as well as how to approach food pairing and portion sizes. Without going into all of the details (if you're really interested, I'm sure he'd sit down with you), we all need to eat unrefined, unprocessed, clean, local foods as often as possible. At each meal and snack, simply ask yourself, "What am I putting in my body?". Many of the things that you might think are really bad (like a potato) are really fine when properly paired with other food groups. On the flip side, some of the things touted as "fat free", "low calorie" and the like are packed with chemicals derived from food products that have been robbed of their nutritional value. Needless to say, when a grass-fed local steak was presented to me this evening at dinner, I ate it with joy. Two days ago, I would have turned it down for fear of negative impact on my weight goals. I guess the bottom line is this:
We've all heard so many half-truths, downright lies, and wise tales about food. It is imperative that many of us wipe the slate clean on our knowledge of food and start over with sound scientific information. If you thinking about making better food choices, throw your preconceptions to the side and go out to learn what your body really needs to be healthy and happy.

One more thing. Today, like most days, was pretty stressful around the office. As I headed to the gym to work out, I thought of at least 10 things that I needed to do other than workout. After overcoming the desire to return to the office, I jumped in and had a great workout. I even added on an additional 30 minutes of interval training on the cardio bike. Afterward, I hit the shower and headed back to the office. When I returned, I was focused and efficient. I knocked out the to-dos and noticed that several outstanding issues had worked themselves out while I was gone. The Lesson... Work will always be there. Physical activity is wonderful for detachment from stress and reflection. If you are like I used to be and don't feel like you have time to be active, just make 20 minutes. It can make all the difference in the world. I know it has for me.

Week 2 Begins

So I'm back from a quick break and back to the grind. My wife and I had a great weekend of good and good for you food as well as cardio to keep the heart health moving forward. We walked about two miles on Saturday and did a ton of physical labor by cleaning out the garage and building shelves. Sunday, we checked out the Athens river walk which looks kind of like a sidewalk when compared to what we have in Chattanooga. We were able to get in four miles at a good pace with the dogs which was great.

The return to reality had some extra stress of backlogs at work and long to-do lists at home. All of that combined with this weather change and I felt pretty rough all day. I was also out late last night with my little brothers so everything just felt off kilter all day. I did meet all of my eating objectives for the day but was probably low on getting water.

My workout in the evening was good. I actually did more push-ups in one set working out than I did for my max just one week ago. Who says you can't see quick changes in physical fitness? We did very intense circuits with high reps and I made it through better than any of the workouts last week. Toward the end, I got a little woozy which may have been due to dehydration or low nutrients. I mention this to highlight the importance of eating and drinking when engaging in a fitness regimen. If you are like me, when stress spikes you might neglect taking care of yourself, this is a critical mistake. Fueling your body for exercise is imperative. Luckily, my nutrition coach at FT has been helping me work on sustained energy through good eating. We document everything that I ingest each day and then objectively review for improvements. This has a two-fold impact in that you learn about healthy eating choices and know that you are accountable for anything that you might eat. This is helping lead me to better food choices. In fact, I've now been eating health for 8 days. I think they say it takes 16 days to form a habit so I'm half way there.

A friend called me today to check in and encourage me on my goals. I was reminded that many times we make resolutions at the time of the new year which fall to the wayside often because we don't find enough motivation or support. I'm very lucky to have so many people cheering me on. If you have something big that you are working on, stick with it. If you know somebody who is on a personal quest, give them a call or drop them a line. A little encouragement goes a long way.

Strong Finish

Friday I worked out over lunch break so that I could head out of town after work to Athens, GA. We did a circuit workout where we kept my heart rate over 150 for the full duration of the one on one time. The workout was the first that I considered "fun" as we integrated boxing into the routine and I'm getting adjusted enough that I wasn't totally winded the entire time. I'm really looking forward to days when pushing is more than just making it through. Friday was the first day that I felt I may get to that place.

After the routine, I spent 30 minutes on the treadmill doing interval training. With the interval training, you set a pace and then jump up your heart rate using 30 second on and 60 second off sprints. On the treadmill this can be accomplished with speed or elevation. I used a steep incline for my 30 second on runs and a flat walk at the same pace during the off time. This was great for keeping my heart rate up, challenging me, and preventing boredom on the cardio. This also helps your heart rate recover faster which is a key indicator of cardiovascular health.

Though I was pressed for time on Friday due to work and travel, I felt very accomplished after the workout and find myself surprisingly excited about training next week.

Busy Day

Today was a whirlwind and it's not over yet so this will be a short post. The soreness in my legs is slowly but surely starting to subside only to be replaced by more of the same in my top half. It's all par for the course in jumping into a routine (especially of this intensity and frequency). I'm continuing to see increased energy and enjoying making better food choices. I've had spinach in several meals over the past two days which is considered a "super food". It seems that "super food" makes you more focused, less hungry, and more inclined be productive. So, here's to super foods.

My workout today was split between lower body and upper body. Much of the work we are doing is through basic resistance and not with weights. That may not sound tough but it is. Remember, my body is pretty heavy right now so just working against my own static weight is a task. I've noticed that we do higher reps in sets than I'm used to with past workouts. This is done to build muscular strength and endurance as well as cardiovascular health all at the same time. We also circuit train quite a bit which makes things more interesting. Moving from exercise to exercise at a fast pace really keeps my heart rate up so that should assist both my resting heart rate and weight loss goals.

A couple more tips that I've learned on diet. Beware of fruit juice and white breads. Both are mostly empty calories that offer little nutritional assistance. Also, it's harder to find and eat whole grains than I might have expected. You really have to work to keep whole grains, fruit and water in your diet. All are integral to a well functioning body machine.

Until tomorrow...

Good food and a healthy heart

Today marked day three of all out training and my body is pretty sore but constantly feeling more resilient. Today was a test of eating choices as two of three meals were eaten out but it's amazing what you can find in restaurants if you start looking. I had wonderful fresh fruit with lunch and fresh avacados on my salad at dinner. Years of eating fried and fast food have really caught up with me as witnessed in my poor performance in these early workouts so it's really nice to rediscover good wholesome food. It's also fascinating to watch how my body performs with better fuel. Becky from FT is helping me with online diet journaling and she suggested Monday night that my time between meals was too long. Yesterday and today I added several pieces of fruit over the course of the day and my energy was markedly higher. I'm also eating less at my meals and not walking away from the table hungry.

To compensate for soreness, the trainer and I avoided major work on my legs at workout this afternoon opting for an upper-body and core workout along with a good cardio session. The diversity of exercises was very engaging and my heart rate stayed up even though we were doing exercised aimed more at strength training. For those of you who are reading along and looking for pointers, here's the biggest ah-ha for me so far. Wear a heart rate monitor when you work out. Some excercises that are tough on your muscles aren't that hard on your heart. I recalled today that several years back I got in a very steady "workout" routine. I did quite a bit of weightlifting and very limited cardio and hoped my weight would trim back. I now realize that in spite of gaining strength and muscle mass, I wasn't working my heart enough to keep it healthy or lose weight. With no weight loss, I eventually got frustrated and gave up on the program. Heart rate monitors are relatively inexpensive and are very telling about workout intensity and cardiovascular health. They are easy and painless to wear. You can pick one up in about any sporting goods store.

One other thing, for those who think personal training and gyms are for roided out meatheads, think again. Since starting the workouts, I've run into friends and colleagues and I've seen people of all ages and shapes and sizes working to build their personal health. We live in a society that seems to have forgotten that little more than 100 years ago, many of us were growers, hunters, or gatherers. Our bodies are designed to be active and they get pissed when we let them get out of shape. The soreness that I feel now is a constant reminder to never let myself fall this far out of shape again. I look forward to a day when I can look back at this week as the turning point for my personal health. That alone is motivation to keep charging forward.

Rude Awakenings and Big Goals

Today was highlighted by a trip to the family doctor for a full physical. While he was not happy with several of my core indicators including blood pressure, resting heart rate, and weight, we found common ground in a commitment to renewed health and physical fitness. When I told him that I was starting a 90 day transformation program, he was extremely supportive. He did offer some words of caution on "bad personal training" and every example that he gave was an exact opposite to what I've heard from the folks at FT. He warned of early burnout, over doing it, extensive supplements, and steroids. After listening to his concerns, I believe Julian, Kyle and team passed the test with flying colors in their commitment to sustainable exercise regimens, long-term health, and good diet through whole foods.

My other rude awakening was hitting the gym this evening. I was much more sore from last night than I realized but I made it through the entire workout and still had energy for 30 minutes of cardio on the treadmill. In spite of the soreness, especially in my legs, I already feel a little better. It may be diet or just all mental but I didn't get the usual mid-afternoon drag period and I hopped out of bed with much less cajoling than normal this morning. I know there are many trials to come but the start feels good.

Since I'm off and running, it's time to set goals so here it goes:
-Drop my resting heart rate by 10 bpm- If you've never worn a heart monitor, you might be surprised by how hard your heart is working even while you are lounging around. My absolute resting rate is 82 and just tooling around the house demands over 100 beats per minute. Since math was one of my strong suits as a kid, I'm very aware that my heart is beating much more than it should when compounded over days, weeks, months, and years. To that end, heart health is more important to me right now than any aesthetic benchmarks.
-Diversify my diet in a sustainable fashion- I've loved food since I was a kid. I love all types of food and have always prided myself on having a pallette that enjoys constant change. However, the last few days have taught me that fruits and veggies have not been present in my diet in the volume or frequency that's appropriate for good health. The refreshing surprise has been rediscovering the joy of a large red delicious apple or a ripe canteloupe. As for the sustainable fashion part, I fully realize that the demands of work and social life are going to often put me in situations where eating at home is not an option. In consideration of this fact, I'll be working hard to change my habits in some old and some new eating establishments. I don't want to just change for 90 days. This is a lifestyle commitment so I'm trying to approach in as realistic a fashion as possible.
-30 by 30- On St. Patrick's Day, I'll turn 30 years old. Based on my current weight, I've got a lot to lose. So, I'm setting a stretch goal of dropping 30lbs. in 10 weeks. That's 3 pounds a week so I'm setting my sites on a high but hopefully attainable mark. If I make it, I've promised myself a trip to the beach and a commitment to lose 30 more.

That's all for today. To my buddies that are reading this... If I can do it, so can you.

See you at the gym!

The beginning...

Well, today was the first official day of my quest for health transformation and I'm excited to be off and running (err, I should say walking for now...).  There's so much that has lead up to this first posting that's it's hard to squeeze it all in.  On the negative side, I've packed on a ton of weight over the past few years.  I've been less active, winded on stairs, and generally feeling lethargic.  My eating and exercise habits were especially bad while working on my MBA for the past 16 months.  Now that the degree program is complete, my focus has shifted to overall health and well-being.   

On the positive side, I've been inspired by my lovely wife who has lost a significant amount of weight and improved her overall health tremendously since beginning her Ph.D. program.  She and my four-legged daughters are walking several miles a day and I don't want to be the only unhealthy member of our immediate family.  In addition to my supportive wife, I'm also blessed with wonderful parents and a brother who have encouraged and empowered me to immerse myself in personal training over the next three months.  Also, I've got to mention the inspiration derived by watching my good friend and colleague, Caleb Ludwick's overwhelming success in the Fitness Together program.  

Those of you who know me can attest to my, almost obsessive, commitment to quality and local business.  That's where Julian Kaufman and the Fitness Together (FT) team come into the equation.  I learned about FT just before I began my MBA.  At that time, Kyle worked me through a session and evaluation which was very impressive.  As the load of school got underway, I tabled the idea and focused completely on education but I kept my eye on friends and colleagues who were benefiting from the magic of Julian's team.  During the time between my first meeting Kyle and today, I've gotten to know Julian and have become extremely appreciative of his down to earth, realistic, non-gimicy style and commitment to quality.  Plus, we share connections in my hometown of Rockmart, GA which nobody else has ever heard of...

For all these reasons and many more, today begins a my journey and those of you who wish can read along to chart progress.  I believe wholeheartedly in accountability so hear are some critical stats from where I stand right now:

Height- 6'4"

Weight- 363 lbs.

BMI (from Mayo Clinic Online)- 42.8%

Resting Heart Rate- 82 bpm

Neck- 19"

Chest- 55"

Waist- 57"

I guess that sets the stage.  I had my first workout today.  After a warm-up, I was coached through a circuit of exercises.  The workout was interesting and extremely challenging.  The trainer did a great job of pushing me through sets and I was whipped when we were done.  After the one-on-one work, I spent 30 minutes on the exercise bike and then walked the two miles back to my office.  Needless to say, I'm really sore right now and the AM probably will be a little worse.  Being really athletic in high-school, I am completely surprised at how out of shape my body has become.  That's all the more motivation to get up tomorrow and work even harder.  

To all of those of you who are helping make this possible, many thanks!