Weekly Exercise Journal 3

Diet: This weeks goal was to build back some structure to my diet. Due to my hectic schedule, I’m constantly eating on the go which is a waste of money and way too many calories. This week was about going back to basics for me. I made a trip to trader Joe’s and got a ton of food. I prepared ground turkey, chicken breasts as well as sliced steak. I also got tons of fruits and healthy snacks. I’m making sure to have something to eat every 3-4 hours and for me I’m munching on whatever is in my refridgerator. I’ve been able to keep to it this week.

Exercise:The focus this week was to include some cardio. I was happy with the frequency last week but strength training is not enough. My goal this week was simple, one 1.5 mile run.

Results:

Weight- 175 (-3)

Bodyfat- 9.4 (0)

Journal: I absolutely hate running, it’s the bane of my existence. It must be a combination of thngs for me. First of all, I have asthma so I get short of breath quickly but that’s not a real excuse as I have no problem playing basketball for hours or sparring for 5 rounds. Second is after about 5 minutes of running, my body starts to itch sometimes violently. I’ve read articles about this being a medical condition but sometimes I think that it’s my mind messing with me because of my hatred of running. Finally, running is just boring and I don’t have the attention span to keep it up for an extended period. Even with all of these reasons not to do it, I realize that if I want to lose the weight quickly, I’m going to have to suck it up and run. This week I set a modest goal of 1.5 miles. I decided to do it outside as it was a nice day so I took my ipod, put on a sweatshirt, shorts and went out. About .5 miles into the run, the itching began and I started to feel winded. I was very much inclined to quit right on the spot. A minute later the itching got more intense and I could sense that I was mentally starting to give up. I had reached to proverbial fork in the road, I was either going to quit and likely not run again or I was going to push through and get past this barrier. I decided to put on my favorite song (Rosetta Stoned by Tool) put my head down and made the decision to push through. I made the 1.5 miles and hated every minute of it but in the end I was very proud of that accomplishment. It was a big moment for me to finish that run and I’m more excited than ever about what the future holds for me.

 

Please feel free to comment. Thanks for reading.

Weekly Exercise Journal 2

Diet: My diet this year has been awful. I’ll eat anything and I’ve had a hard time specifically with peanut butter and jelly sandwiches as well as unhealthy snacks.  Just as I preach to my clients, the focus of my diet is to make changes gradually rather than changing everything at once. In my case, since I’ve been doing this for so long, it will be at a bit of an accelerated pace. This past week, my focus has been eliminating the bad snacks. So no muffins, PB&J or anything like that.

Exercise
I always work out hard, so the intensity level has never been an issue. My problem is consistently getting to the gym. That had been a challenge with the combination of my work schedule and being tired. This weeks workout goal was simply to get into the gym 4-5 days even if it was for 30 minutes. My workouts were mostly Strength training so standard exercises and my rep range was 8-10. Starting next week, I will include a sample workout with my postings.

Results

Weight178 -6

Bodyfat- 9.4 -.6


Journal
I had a really good week. Its amazing how much better you feel just after a week of better habits. It doesn’t hurt that I lost weight rich off the bat. The diet change wasnt too hard. I’m an all or nothing kind of person so eliminating the junk all together wasn’t too bad. My substitution has been coffee with skim milk and splenda. I didn’t make any changes this week to my exercise routine but I did work out 5 days. That alone made me feel like a million bucks since I had been averaging 1-2 days for the last 4 months. So far so good but this being the first week, I know there is a long road ahead. Next week will be big as I make more changes and begin the thing I hate most,
Running. Thanks for reading.

Create a free website or blog at WordPress.com.

Up ↑

%d bloggers like this: