From 589 pounds to 220 pounds. This is my journey. Welcome to the countdown.

Posts tagged ‘WERQ’

Recap–1/26/15 (Week 3)

This was a make or break week. After last week’s two pound gain, I was at 369. The brief weight loss could be a facade or we could be on track.

I made myself some promises last week. Here’s how I did:

*I got to the gym more. It wasn’t exactly on time but I got there. I also did both WERQ dance classes–even if I was 30 minutes late for Thursday. But other than Saturday, I got to the gym everyday and twice on Monday and Thursday.

*I started using the Lifetime “to go” meals. I need to get in regular habit of ordering in advance. The result was a couple of days where I went to Whole Foods instead. That’d be fine but some of those days I could made better choices. I also need to watch the portion sizes there. And samples, much I hate to say it, count. I would put my usage at about 3 of the 5 work days.

*Supplements and Vitamins all week. Not one miss. I’m not a big on this stuff but I’ve felt the difference when I’ve overworked myself or when I move.

I wasn’t perfect–but I wasn’t bad either. I just wouldn’t say I was good. I did okay might be best. On Friday I was still hovering around 369-370. But I was a little more careful over the weekend. The combined with an evening of West Coast Swing dancing, a WERQ dance class, and yoga made all the difference.

This morning’s weight: 360.6.

For those playing at home, that’s 9 pounds. Since 1/5/15, when I restarted, I’ve dropped 17 pounds in 3 weeks. I’m thrilled by this because the glass is still half full in terms of what I can tweak and work on. It’s later on when real cuts and sacrifices are going to have to be made that I expect trouble. But for now I’m happy there’s room to improve and grow.

Looking ahead, this week is not going to be easy. Monday and Thursday nights I’ll be doing WERQ Fitness. Tuesday night I’m presenting on behalf of Toastmasters. Wednesday night I have a Toastmasters’ meeting. Friday night I’m supposed to go out on a date. And Sunday is the Super Bowl–a notorious eating day.

That means a lot of my dinners are going to be “on the run”, “to go”, or at a restaurant. It is a week like this that can send you a wrong direction. Normally on Monday and Thursday nights I’ll eat in the Lifecafe then dry sauna. This week, I’m thinking finish my workout, head home, and eat there. Tuesday night looks like eat in advance and/or bring a snack.

This brings me to Wednesday. I’d really like to with friends that night. And I can if I make good choices and do well early in the week. Still not sure where I’m going on Friday. Sunday…I think I’ll be okay if I bring my own food. I’ll probably still eat too much but as long as the quality is better and I’ve done what I need to it should be okay.

Along with the previous goals, the following are new ones I’m adding:

*No more community food from the Kitchen.

This is going to be hard.The kitchen is where I store my food and water for the day. It’s also where people drop “free” goodies for the rest the office. Once in a while it’s nuts–which is better but usually…cookies, cakes, donuts–you get the idea. Even with resolve and willpower, there’s only so much you can do. Given I’m a stress eater that can also play in. I’m going to need to find healthier options I can store and not feel like I’m missing something. What that is has yet to be determined. Still, if I don’t make this a goal in writing, I’ll put this off so now it’s here.

*No more special peanut butter cups.

Don’t ask me why but I see those peanut butter cups–the ones shaped like xmas trees, pumpkins, hearts, etc and seem to want them. The regular peanut butter cups I can seemingly resist most of the time. But these…these are the ones that kill me. It’d be different if it was one a week. But when you sell them 3 for $2—you’ve suddenly eaten enough calories where I could have had a steak! It’s not effected me so far but it will later on. Much as I love these things, I have to nip it in the bud.

Okay those goals are harder than the previous ones. Combined with last week’s goals, it should give me enough to work on. I’d hoped to have dropped 20 pounds this month. I’m 3 away from doing just that. The rest is all gravy.

Still, we have a long way to go. I’m 140 pounds from goal and just last May I was at 306–a number I’m now 54 pounds away from. The good news is I’ve traveled this road. I’ve done this once and I know what it takes to do it again. But to get to uncharted territory, I need to make changes in my habits now or I’ll once again find myself going the wrong direction.

What I do today will effect tomorrow. Can’t wait to see what tomorrow looks like.

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All eyes on me

Recently read someone’s blog about taking a cardio kickboxing class. Got me thinking about my early experiences with dance classes. I’ve always felt comfortable “getting my groove on”. Only when I started getting bigger and got out of shape did I stop. But when I was in North Carolina at Structure House, they had a ballroom dance class and I took it EVERY week. I did some Zumba but felt dead in about 15 minutes every time.

When I got back from North Carolina, I vowed I’d conquer Zumba. When I first started working with Matt my trainer, I told him I’d be doing Zumba. He kind of looked at me like I was nuts. A few months later, I “slipped” into the back row of the Saturday morning Zumba class. Now I say I “slipped” in but there was no slip in here.

Zumba is held in the Lifetime Fitness gym–where everyone can see. You can also see from the 2nd level. Now you might be thinking “but Jeff there’s lots of people in that class. How would anyone notice?”

That would be true…

if _ANY_of them were male.

So it’s me and oh, 70+ women doing Zumba. And if you didn’t think they noticed…well, you’d be mistaken.

They noticed.

And so did everyone else.

My trainer Matt wasn’t even in the building and 20 minutes later, I had a text about it. Other trainers were asking about in days later. Apparently a 400+ guy doing Zumba isn’t common. The first time I didn’t last long maybe 20-30 minutes. Slowly I’d work my way up. More frustrating was trying to pick up all the moves. I’d be going left and the entire room is going right. It’s not an issue except when you’re the only guy and you’re rather large in a room full of women. It’s almost sit com comedy funny to see.

The women were thrilled to have me. They liked having a guy in class. I did however take some crap and a few snickers from guys at the gym. But as I reminded them:

I’m the only guy in a room full of women wearing spandex.

So while they played with their “balls”, I spent 60 minutes with pretty ladies in their form fitting outfits. Certainly beat an hour of treadmill that’s for sure!

About the point I could get through a 60 minute class, I found WERQ. Current hits plus more pop/hip hop moves equaled dropping Zumba because I’d found my thing. If you’ve never seen it, I’d invite you to google or youtube it.

Today, I pick up WERQ twice a week. I’m still the only guy in the room 98% of the time. But I wouldn’t miss it. Best workout I get all week. All the eyes that were on me are either less now or used to seeing me there. Heck there are times where I’m more on the moves than half the women in class.

Besides, I like that all eyes are on me anyway.

Cause That’s What I Do!

WWE wrestler Mark Henry’s catchphrase seemed like the right title for this posting. I’ve been asked often about what I do and how I do it. In the small feedback I’ve received, it’s been the most common suggestion. Mostly it’s been about what I eat, how I eat, and when I eat. That will come. But for now, we’ll tackle a different realm: exercise.

The following is currently what my workouts look like:

Monday AM:

The Monday morning workout is in the Lifetime Pool with Matt. I’ll do sprints, use the pool weights, and weights with sprints. This is a 40-50 minute workout. Nice part about the pool is I don’t get tired as quickly because the water hydrates. It also allows me to move my body in ways that might not be so comfortable or easy on land.

Monday PM:

I try not to miss the 6:15pm WERQ class. It’s a dance class that mixes pop, rap, and hip hop. Love it far more than Zumba. It’s a 45 minute class.  You can read more on it here: http://werqfitness.com/

Afterwards, I’ll hit the treadmill and watch WWE Monday Raw to the 1st commercial break. Then its off to get dinner and hit the dry sauna.

Tuesday: Miranda. Miranda’s mostly nutrition so we’ll walk the gym usually for an hour. I’ll average about 5000-6000 steps. We’ve been doing agility drills and I’ll do some sprints but after Sunday and Monday this is usually a down day. Unless Miranda’s mad then I could be in a lot of trouble. There’s a new dance class on Tuesday night. Did it last night but I think my odds of doing it every week are slim.

Wednesday: Zone workout with Matt. We target based on my heart rate zones. Usually 12-15 minutes on a treadmill. At that point it could be anything. Today included TRX, Battle Ropes, squats, and catch with a giant medicine ball. Usually ends with sprints for about 10 minutes or so. Total time is about 50 minutes.  If I’m feeling up to it, WERQ is in the evening but I rarely do it on Wednesday night.

Thursday: More Miranda. A lot like Tuesday only with a weigh-in (ick).

Friday: The weekend starts my efforts. Friday morning is 40 minutes walking the gym. It’s followed by 10-20 minutes in the pool and 10-20 minutes in the dry sauna. If I’m feeling up to it or nothing better to do, I’ll either head back to gym hit the treadmill or take the Zumba class that evening and do some more dry sauna.

Saturday: When it was nice outside, I’d go walk the park in the Glen. Now its either treadmill or Zumba. 99% of the time…treadmill–for an hour. I’ll change speeds and inclines. If I’m ambitious it’s out to Woodfield Mall for the 1pm Latin Fusion dance class. Sometimes is two trips in one day and will include 1-2 dry sauna trips. The goal is to be over 10K steps today–or maybe more.

Sunday: Welcome to my busy day.

8am–Pilates–a must. If could afford it more it would be twice a week.

9:30am–WERQ. This might be one of the most popular classes all week. After this I’m usually over 6000 steps easy.

10:30am–12:25pm: Treadmill (get to 10K steps), breakfast, and dry sauna in no particular order there. Just try to get it all done.

12:30–Yoga. Just started. It’s a one on one session. Still working to get it down and better.

If I feel like it I’ll hit the treadmill, walk in the gym, and/or dry sauna. Usually just dry sauna.

My daily step goal is at least 5000 and more like 7000 or better. 10,000 is really the daily goal. I usually hit it on weekends for sure. I use a fitbit to track what I do. You can see about that here: http://www.fitbit.com/home

So that’s my exercise…Cause That’s What I Do!

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