2015 Fitness Challenge: Day 1

Day-1-CalendarToday is technically the first day of the challenge, although I have been exercising and eating healthy for a week already. The week’s food is planned and prepped. The exercise routine is planned.  The measurements are taken.
Let’s do this…
Starting Measurements
Weight: 195lbs
Chest 42.25
Waist 42
Hips 43
Meals and Moves:
5:00am – Smoothie, with strawberry, banana, Greek yogurt, 25gr protien. Coffee.  8 oz water.
9:00am – Apple. 1 boiled egg. handful of almonds. Coffee. 8 oz water.
12:00pm – Chicken and brown Rice. Carrots and celery sticks. 16oz water.
3:00pm – Smoothie with strawberry, banana, carrots, 1 TBsp flax seed, 25gr protien.
4:00pm – Workout 5:25 HIIT.
5:30pm – Baked pollock and baked potato with salsa. Green salad with lo-cal Ranch
8:30pm – Veggie sticks and
9:15pm – Bed

25 Minutes Per Day? Yes Please!

They say you need to set a specific, realistic, and attainable goal in order to maintain motivation for exercising until it becomes a habitual part of your lifestyle.  I guess, “getting healthy” is not specific enough?  And who are “they,” anyway?

All right, fine. I will just use my doctor’s goal for me…

My goal is to lose 15 pounds in 12 weeks.

So my goal is set…but… they also say this…


Agoal without a plan is a wish. And in Proverbs 21:5 it says, “The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.”

I can’t just wish away 15 pounds…I need an exercise plan and I need to be diligent. 

While perusing the endless number of fitness plans on line, suddenly, an email popped into my inbox inviting me to take part in a 12 week transformation fitness challenge.  Normally those types of emails go directly to my junk folder, but this one got through…and I am glad it did. It is a new-years-get-in-shape type thing from fitness guru Bill Phillips of “Body for Life” fame.  I used his Body for Life method about 5 or 6 years ago; it worked really well for me. So, I took a look at this new challenge and decided to use it as my new plan to reboot a healthy lifestyle.

Teresa has even agreed to do it with me to help me stick with it. 🙂

The 5:25 Method
The “5-25” is a modified “body for life” workout method that is perfect for beginners and those who are pressed for time, since it is super high intensity but only takes 25 minutes per day.

My week would look like this: Days 1, 3, 5 would be weights and Days 2, 4, 6 would be cardio and day 7 would be rest.

Cardio Day:
Walk for 2 minutes; Jog for 2 minutes; Sprint for 1 minute (repeat 5 times) This may sound easy…but
Lower Body Day:
Squats; Lunges; Stiff Leg Deadlift; Step ups; Calf Raises
Upper Body Day:
Bench Press; Shoulder Press; Lat Pull Downs; Biceps Curls; Triceps Kickbacks

1 complete circuit before resting.
10 reps per exercise and 1 exercise per body part
5 sets with a 2 minute rest between sets.

That is my plan, to acheive my goal of dropping 15 pounds in 12 weeks.


Forced New Year’s Resolutions

Have you ever been forced to make New Year’s Resolutions?

I told myself I was not going to do the whole, “I am gonna get in shape this year resolution blog post…”

But it is not my fault.

Yesterday I went to visit my family doctor.  I have the distinction of being his last patient in 2014.  Kinda neat I guess. 🙂 Anyway, the reason for my visit is that I have been struggling with depression lately, and I am suffering from all the symptoms that go along with it – weight gain, fatigue, lethargy etc.   He has scheduled me for a full physical in a couple weeks to rule out any diseases like cancer, or thyroid problems, etc.  But since I am gaining weight, he is doubtful it is somthing like that. So that put me at ease, but when your doctor follows that with, “Your BMI puts you in the obese category…,” you sit up and pay attention.  His prescription sounds, for the most part, like a forced new year’s resolution:

1. Avoid alcohol.  Eat Healthy. Exercise daily.

2. Drop at least 15-20 pounds (This should be simple if I do #1 lol)

3. Take a Multivitamin for men and an extra 1000Iu of vitamin D daily.

4. Purchase a Natural Full Spectrum light and use it 30 minutes daily.

And since this is starting today, I guess my doctor forced me to break my no-more-new-years-resolutions-resolution.  I used to really enjoy exercising and eating healthy. To be honest, I want to do this, but I have very little motivation to exercise or avoid all the delicious carbs. You would think that my health would be motivation enough.  At least my wife loves me enough to try to make me do it until I begin to like it again lol.

I guess that is all.

Oh.  One more thing. Have a happy and blessed new year.