Half way done!!

As of yesterday I have completed 6 weeks of this program and I'm still feeling good.  This was the first week I didn't hit my 2 pound goal, but I'm not letting it get to me.  Overall I'm down just under 14 pounds so I'm averaging over 2 pounds a week, so I'm still happy.  This week I was down 1.5 pounds, which is still decent, but my clothes are fitting me much better which is what this is about.  I haven't had a chance to take measurements yet, so we will see how those go.

This week has been interesting because of my new workout programming.  On Sunday I started the Military Athlete Fortitude plan and I can feel the difference already.  This is mainly because I have never been a big bench press guy and Tuesday I spent a ton of time on the bench and I'm feeling it in my chest and shoulders.  I went with this program because it combines some strict strength work, bench and deadlift, high rep work capacity workouts and running, all which fits my goals.  My running is also improving tremendously, I ran 4 miles of trails in the rain yesterday and still averaged mid 12 minute miles after a full day of work, so that is keeping me happy.

Overall I am very happy with my progress.  I'm hoping to be below 260 pounds and have less then 30% body fat by the time I'm done the beginning of December.  I also hope to improve my strength and get my first pull-up ever by that time as well.  That is the huge part for me, I can actually see myself hitting some of these goals I have had for a very long time, all thanks to some hard work and great support.

Here's to seeing if I can keep this up and reach some more goals!!

It really feels good when someone notices the changes you've made!!

Over the last couple days I have run into some old friends, both of whom commented on how much healthier I'm eating and how much healthier I look and it really feels good!!

Yesterday I spent the day at the Ski Patrol medical refresher and learned one of my old bosses is also on the patrol.  It has been almost 2 years since he retired, and almost as long since I had seen him.  At lunch he made a comment at how healthy I was eating.  For a snack in the morning I had some cottage cheese and raspberries, a little later I had a couple hard boiled eggs and an apple.  For lunch I had my usual Wilderness Athlete Meal Replacement Shake.  This is a normal thing for me.  There were cookies and candy available, plus soda, but I had absolutely no desire to have any of it.

This morning I took the family to the Run for Education, a fundraising event for local schools.  When I was running back to the Jeep to unload some things prior to the race starting I ran in to another old friend I had not seen in a year.  This is a guy I did Search and Rescue with for years and saw on a regular basis for a very long time.  The last time I saw him was during Logan's treatment when I had put a hell of a lot of weight back on.  In talking with him he said how much better I looked as well.  It really made me feel good again.

To top it all off I ran another personal best this morning, so I am really feeling good today!!  I pushed Logan in his stroller while running the 10K and finished a little over 4 minutes faster compared to the last 10K I ran back in May and averaged under a 12 minute mile yet again.  It's amazing what you can accomplish when you really set your mind to something!!

Have a great day, I know I will!!

Another week down and still keeping after it!

Well, I finished another week and I'm down a couple pounds and a couple inches, but definitely not where I want to be.  Between work, school, family and weather, I haven't gotten my workouts in like I want, but I am keeping up with the clean eating.  I have always heard, but never believed that diet was the biggest part of this, and I am truly understanding that now!!

At this point, 5 weeks in,  I'm down to 268 pounds, which is close to the lowest I've been in a very long time and it feels good.  My clothes fit so much better, I feel better except for being tired due to going non-stop.  On my runs I'm hitting consistent sub 12 minute miles which has always been a goal of mine.  I know I can improve this as I drop more weight and get more runs in.  I'm also trying to work out more, but I haven't found my rhythm yet.

One of the issues I have run in to over time is finding programming that works for me and matches my goals.  I have always loved CrossFit and Train to Hunt workouts, but I love to get my runs in as well.  With my upcoming ski season I began looking for some exercises to prep for the season when I came across the Mountain Athlete website.  In going through their stuff they've got a ton of programming, some with wide goals and some with very narrow goals.  And unlike a lot of programming I've looked at, they don't hit just one area, they've got a whole gamut of programming for not just athletes, but the working athletes........military, public safety, mountain guides, etc.  After a few emails back and forth I ended up going with a 6 week military plan which I will start here in the next day or two.  It's got everything I enjoy.........some heavy lifting, short and long distance running, weighted pack runs and some strength-endurance workouts.  I'm looking forward to getting some direction and combination in my workouts and continuing to improve myself through this!

Let me know what you think or if you have questions.  Yes I'm doing this to improve myself, but at the same time I want to help others reach their goals!!

Another week down and still keeping after it!

Well, I finished another week and I'm down a couple pounds and a couple inches, but definitely not where I want to be.  Between work, school, family and weather, I haven't gotten my workouts in like I want, but I am keeping up with the clean eating.  I have always heard, but never believed that diet was the biggest part of this, and I am truly understanding that now!!

At this point, 5 weeks in,  I'm down to 268 pounds, which is close to the lowest I've been in a very long time and it feels good.  My clothes fit so much better, I feel better except for being tired due to going non-stop.  On my runs I'm hitting consistent sub 12 minute miles which has always been a goal of mine.  I know I can improve this as I drop more weight and get more runs in.  I'm also trying to work out more, but I haven't found my rhythm yet.

One of the issues I have run in to over time is finding programming that works for me and matches my goals.  I have always loved CrossFit and Train to Hunt workouts, but I love to get my runs in as well.  With my upcoming ski season I began looking for some exercises to prep for the season when I came across the Mountain Athlete website.  In going through their stuff they've got a ton of programming, some with wide goals and some with very narrow goals.  And unlike a lot of programming I've looked at, they don't hit just one area, they've got a whole gamut of programming for not just athletes, but the working athletes........military, public safety, mountain guides, etc.  After a few emails back and forth I ended up going with a 6 week military plan which I will start here in the next day or two.  It's got everything I enjoy.........some heavy lifting, short and long distance running, weighted pack runs and some strength-endurance workouts.  I'm looking forward to getting some direction and combination in my workouts and continuing to improve myself through this!

Let me know what you think or if you have questions.  Yes I'm doing this to improve myself, but at the same time I want to help others reach their goals!!

Some surprises along the way

When I started this little adventure just over four weeks ago, there were certain things I knew would happen.  I knew I would lose weight and I knew I would feel better are the two big ones.  But the big surprise is how much better I feel and how much weight i have lost.  But even more surprising is how much my family has come along on this journey with me.  Not only have I cut out soda and junk food, so has my wife.  No, she isn't doing the full on 28 Day Challenge, but she is using the same snacks I am and she is exercising more and cutting back on her coffee and soda.  But even more so, my oldest son is getting in on it as well.  Both boys ask to go on walks, my oldest even ran his first 5K with me yesterday as I pushed my youngest in the stroller.  It's unbelievable how proud I am of my son, not only did he run his first 5K, he ran it faster then I ran my first, and unfortunately for him he's built like me.  It also feels good knowing last Friday I broke down and had my first soda, which I hated myself for doing but it tasted so good, but when I stepped on the scale this morning I was down almost 3 pounds from Thursday.

I think the biggest thing I have learned is how infectious this can be for a family.  And also how much it requires the whole family to work together to get this done.  Yes, my wife does about 80 percent of the cooking and meal prep, but I do the shopping and some of the cooking.  I know I wouldn't be where I am right now without the support of my family.  I also know having the coaches from the gym, where I haven't been in way to long, like my posts on both social media and on MyFitnessPal means a lot.  When you can impress them you know you are doing something right.

The biggest thing to impress on all of you is if you really want this and are really willing to work at it, there is nothing holding you back.  Find something that works for you and your family, get yourself a good support system and get after it!!

The first 4 weeks is done!!

Well, as of this morning I have completed my first Wilderness Athlete 28 Day Challenge and while the pictures don't do it justice, I'm pretty happy with the results.  Over the last 4 weeks I have lost 10.5 pounds, 5.5 inches and roughly 4 percent body fat.  The below pictures don't really do it justice, but I lost 1 inch off of my chest, 2 inches from my waist, 1/2 an inch from my hips and an inch from each leg.  My upper arms stayed the same, but they are definitely leaner.  One issue I have noticed with me is I don't burn belly fat first, it comes off my neck and inner thighs first, so I think for next four weeks I will measure my neck as well.

Overall, I am happy with these numbers, but I am more happy with the how I feel and how I am performing.  My run times have come down drastically!!  Even with work, school, running, lifting and family I don't feel as tired as I did prior to starting this, which is a huge win.

The picture on the right is the before and the left is after.  I can't wait to see what will happen over the next 4 weeks!

The first 4 weeks is done!!

Well, as of this morning I have completed my first Wilderness Athlete 28 Day Challenge and while the pictures don't do it justice, I'm pretty happy with the results.  Over the last 4 weeks I have lost 10.5 pounds, 5.5 inches and roughly 4 percent body fat.  The below pictures don't really do it justice, but I lost 1 inch off of my chest, 2 inches from my waist, 1/2 an inch from my hips and an inch from each leg.  My upper arms stayed the same, but they are definitely leaner.  One issue I have noticed with me is I don't burn belly fat first, it comes off my neck and inner thighs first, so I think for next four weeks I will measure my neck as well.

Overall, I am happy with these numbers, but I am more happy with the how I feel and how I am performing.  My run times have come down drastically!!  Even with work, school, running, lifting and family I don't feel as tired as I did prior to starting this, which is a huge win.

The picture on the right is the before and the left is after.  I can't wait to see what will happen over the next 4 weeks!

Why I am doing the 28 Day Challenge

The other day I had someone ask me "why use the Wilderness Athlete 28 Day Challenge instead of something more sustainable?"  My answer, this works for me.  I have tried various meal plans, I have done the weekly food prep, I tried a ton of different things, but nothing has worked for me over the long haul like this program.  For those that don't know, my meal plan consists of a Wilderness Athlete Meal Replacement Shake twice a day, breakfast and lunch, two healthy snacks and a sensible dinner.  Following this plan, plus my workouts, I have dropped 8 pounds, 2-3% body fat and 5 inches over the last 3 weeks....... I'd say that is working for me.  On top of this, my runs have improved and I'm definitely gaining back some strength.

To explain a little more on why this plan, versus the typical meal prep, works for me, it comes down to personal preference and time.  Most days I don't have time to cook breakfast, but I can drink a shake on my way in to work.  Unlike most people, I don't have a set lunch time, or any actual "lunch time", but I can always find time to drink a shake.  Another issue is I hate reheating food, and without regular access to a microwave, reheating my lunches doesn't work for me and it's tough to eat a salad as you're driving.  I also hate eating the same things over and over again..........all of you that eat chicken, rice and a vegetable every day, several times a day, more power to you!!  I'm not really sure why I can drink two shakes a day, 7 days a week, and not eat chicken and rice everyday, but I can't.

Don't get me wrong, we do prep and plan, all of the nuts and jerky I eat as snacks are pre-measured and are grab and go.  Obviously the shake mix is measured out a head of time, so it's grab and go as well.  The morning prep usually consists of cutting up some fruit, berries or vegetables, throwing some deli meat into a bag or spooning some nut butter or cottage cheese into a container.  As far as dinner goes, with the exception of Logan, we all eat the same thing, so this is helping all of us eat a little healthier.

Overall, I think it all boils down to what works for the individual person and what doesn't.  The owner of the gym we go to happens to be a nutritionist.  When she has talked about helping my wife with her nutrition, the first step is to track what you eat and what works and then make changes to really dial in what works instead of making drastic changes that may or may not work.  That's what I've done, I've taken what works for me and really dialed it in and I'm seeing the results I want.

It's been a tough week!

This last week has made it tough to stick with my plan.  This is week three and I've had some issues when it comes to both my workouts and my eating, but I'm not giving up.  Between work, school and making a trip to Oakland for Logan's 3 month post treatment doctor's appointments I've had some ups and downs.

Yes, I've run twice and lifted twice, but they were both double days, so now I've got to do two more double days to hit my goals.  The biggest issue has been my eating this week though.  Yes, it could have been much, much worse.  One food that I truly enjoy is tacos, and who doesn't love tacos?  I'm not talking the healthy fish tacos I've had a couple times, I'm talking crunchy fast food or taco shop tacos with ground beef and lots of cheese.  Del Taco original Del Taco tacos are my crack......... I love them and I've been craving them for weeks.  I've never eaten them regularly, but prior to this I would eat them once a week or so when I really got a craving and until Tuesday it had been a month.  With Tuesday being national taco day I couldn't hold out anymore, so tacos and beer it was.  Then Wednesday on the trip to Oakland I held out until lunch, but ended up having some pizza and a little bit of soda for lunch and we drove through In-and-Out for dinner on our way home.  Again, it could have been much worse.  At lunch I had 1/4 of a soda and dinner I had water to drink and Nancy, Hunter and I split an order of fries.  But the important part of this for me is I tracked each and every thing I had to eat in MyFitnessPal so I can see what I did and take responsibility for it.

Even with these lapses I am still seeing some results, both with my weight and my over all fitness.  Last Saturday I ran my fastest 5K since I started running and the training runs I have done have continued that trend.  I did a 3 mile trail run Thursday night at a 12:24 minute mile pace, which is quite a bit faster then any trail run I've run before.  As of this morning I'm weighing in at 272.2 pounds, down from 280.7 pounds when I started this, which is over my goal of 2 pounds a week.  While my weight and runs are going in the right direction, the one area I am still lacking is getting in to the gym.  Yes, I'm lifting and doing some Train To Hunt workouts and some of the Black Iron Gym  programming here at the house, but it isn't the same.  Hopefully over the next couple of weeks I can get all this dialed in and really start seeing some results.

Overall, the biggest thing I have taken from this, and want all of you to see, is even with small lapses you can get it done.  Just because you break down and eat 4 tacos and have a few beers isn't a reason to give up 3 weeks of hard work and dedication!!

Keep at it, I know I will!!

WOW!! I truly surprised myself!!

On one of my earlier blogs I talked about setting and reaching goals.  In that blog I talked about the fact I had been chasing a running goal of a sub 36 minute 5K.  In the past I had come close but had never reached it.  Yesterday morning I ran a 9K race as a fundraiser for the Sheriff's Office K9 unit.  When I started my goal was to finish and have a decent time compared to previous runs I have done.  Over the last few weeks I haven't really pushed my speed or distance in my runs, I just got it done.  I started out fast for me, but it wasn't until I finished my first mile, which was 9:57.  This was probably the fastest mile I have run in close to 20 years!!  At this point I knew I needed to slow down or I'd burn out.  As I closed in on 5K mark I knew again I'd be faster then any previous 5K, but here I was running a 9K.  When I crossed the finish line and I puled up the numbers it really hit me.  Not only did I beat my previous 5K time by over 4 minutes, I finished the 9K at 11:57 per mile pace, well faster then any race I have ever done.

The hard part for me now is setting a new goal.  I'm built for comfort, not speed!!  Can I run a sub 30 minute 5K?  Can I run at a 10 minute mile pace?  I'm not sure, but I sure as hell am going to try.  I will say for the first time I am seeing what a good, healthy diet will do for you.......... Your body truly is an engine and you need to fuel it properly!!

Here I am coming in to the finish of my 9K!

Just keep this in mind........ If I can do it, anyone can!

The Journal

This week I finally started the journal for my class, the big reason I started this.  Because of some issues with the class, this wasn't started until this week, but it's on now!!  Over the next few weeks I will be journalling how I'm feeling and what happens as far as the giving up soda and junk food and at the end I will be writing a paper, which will be a significant part of my grade.  For me, I plan on continuing this for some time after the assignment is over because of what I am accomplishing.

This journal, and the paper, is about abstinence from an addictive behavior for a substance abuse class I am taking this semester.  What better way to learn about helping someone kick a bad habit then by kicking a bad habit yourself.  A majority of the class is counseling or social work majors, but a few, like myself, are pursuing criminal justice degrees, so there is a wide range of people in the class.  While many are giving up smoking or alcohol, I decided to give up the one behavior that has truly hampered all of my fitness goals over the years......... the crappy food I put in to my body and the poor choices I make.

Instead of writing more of the same, I decided to share with all of you my journal for the week so far. While I put everything I eat into MyFitnessPal, which all of you can see, I also journaled the crap I ate this week and how I felt after word.  Take a look, and please, let me know what you think and ask any and all questions you may have, I am not doing this just for my self, but to help others and show that anyone can do this!!

9/26/16
For this assignment I have decided to give up soda and junk food, for not only the 10 weeks, but try to kick it completely.  I have tried numerous times over the years to really dial in my diet, and this is the perfect opportunity.  I actually started this 3 weeks ago, when we were supposed to start the project and have been keeping up with it since.  I feel cutting out the junk food is going to be harder than the soda, but we will see what happens.
  9/27/16
I got up and started the day feeling great and ready to continue fighting the urges to eat crap and drink soda.  Everything was going great until our new employee at work decided to bring in 3 dozen donuts and threw them out on a desk I walk past multiple times a day!!  Yes, I broke down, but instead of eating one of the ones I love, I hit the small, blueberry cake donut and damn did it taste good!  I did the right thing and tracked it in my meal tracker so I could see what it did to my numbers for the day.  I guess I will be running a little extra tonight.
 9/28/16
Today was a very long day.  Work and then school and then ski patrol training made me start craving a soda to get through the day.  I wanted one early, knowing how long the day was going to be, but not having any in the house definitely helped, same with the fact I was rushing around all day long I didn’t have time to stop and get one.
 9/29/16
Today was a great day right up until we finished our walk/run at the marina.  The run itself was great, Hunter ran with me for a good part of it and I am proud of the fact that because Nancy and I are eating healthier and exercising more, he is too.  The down side is I decided to take everyone to the new ice cream sandwich place.  Damn it was good, but I feel terrible now.  It’s tracked and I can see the numbers.
 9/30/16
It’s Friday!!  Not only did I make it through the day without a soda and without eating crap, I was able to go grocery shopping, buy only what was needed (no soda or crap for us or the kids) and spend $50 to feed the family for a week.  It’s amazing how much cheaper our trips to the store are when there’s no soda or crap in the cart.  Yes, we are spending more overall because of the shakes I am drinking twice a day, but overall I’m thinking we still aren’t spending as much now as we were before.
 

Have a great day and wish me luck, time for a little 9K fundraising run!!