Getting Fit... Again

My Dad had his second heart attack in March of 2012. I do not want to develop diabetes, have a heart attack, or be fat.  I am tired of having low back problems, primarily caused by being overweight.  My highest weight was 248 lbs in 2010.  After ups and downs, I am starting this phase of my journey at 240 lbs on June 1 of 2018.  I began a Cross-fit class on July 30, 2018 and I began prepping my meals for the week.  I have always admired the people that serve in the military so I included some of the Army and Marine fitness test standards in my goals.  These are my goals: 

Goals

Weight-Loss (since 6/1/18)

Lose 10 lbs. to get to 230 lbs. - Achieved 8/16/18

Lose 20 lbs. to get to 220 lbs.

Lose 30 lbs.to get to 210 lbs. 

Lose 40 lbs.to get to 200 lbs.

Lose 50 lbs.to get to 190 lbs. (below Obese line)

Lose 60 lbs.to get to 180 lbs.

Lose 70 lbs.to get to 170 lbs. (the max Army std.)

Lose 80 lbs.to get to 160 lbs. (below Overweight line)

Lose 90 lbs.to get to 150 lbs.

Lose 100 lbs.to get to 140 lbs. (middle of my healthy zone)

Health – Current BMI 36.5

BMI down to 29 (190 lbs for my height), taking me below the Obese line

BMI down to 24 (160 lbs for my height), taking me below the overweight line and into the healthy zone

BMI down to 20 (135 lbs for my height), taking me to the middle of my healthy zone.

Fitness

Pushups

Do 10 pushups consecutively 

Do 13 pushups consecutively (min for Army fitness test)

Do 20 pushups consecutively

Do 30 pushups consecutively

Do 40 pushups consecutively (full pts for Army fitness test)

Sit-Ups

Do 10 sit-ups consecutively

Do 20 sit-ups consecutively 

Do 30 sit-ups consecutively 

Do 38 sit-ups consecutively (min for Army fitness test)

Do 40 sit-ups consecutively 

Do 50 sit-ups consecutively 

Do 60 sit-ups consecutively

Do 70 sit-ups consecutively 

Do 76 sit-ups consecutively (full pts for Army fitness test)

Running

Begin running with Couch to 5k app 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Jog without stopping, around the block

Jog without stopping, around 2 blocks

Run 1 mile without stopping

Run 2 miles

Run 2 miles without stopping 

Run 3 miles without stopping 

Run 2 miles in under 25 minutes

Run 2 miles in under 24 minutes

Run 2 miles in under 23 minutes

Run 2 miles in under 22:42 minutes (min for Army fitness test)

Run 2 miles in under 22 minutes

Run 2 miles in under 21 minutes

Run 2 miles in under 20 minutes

Run 2 miles in under 19 minutes

Run 2 miles in under 18 minutes

Run 2 miles in under 17 minutes (full pts for Army fitness test) 

3 miles = 4.83 Km (almost a 5k)

Run 3 miles in under 31:50 minutes (min for Marine fitness test)

Run 3 miles in under 31 minutes

Run 3 miles in under 30 minutes

Run 3 miles in under 29 minutes

Run 3 miles in under 28 minutes

Run 3 miles in under 27 minutes

Run 3 miles in under 26 minutes

Run 3 miles in under 25 minutes

Run 3 miles in under 24 minutes

Run 3 miles in under 23 minutes

Run 3 miles in under 22 minutes

Run 3 miles in under 21 minutes (max for Marine Fitness test)

  

Pull Ups

Do 1 Strict Pull Up (min for Marine fitness test)

Do 2 Strict Pull Ups

Do 3 Strict Pull Ups

Do 4 Strict Pull Ups

Do 5 Strict Pull Ups

Do 6 Strict Pull Ups

Do 7 Strict Pull Ups

Do 8 Strict Pull Ups (max for Marine Fitness test)

Crunches 

Do 10 Strict Crunches

Do 20 Strict Crunches

Do 30 Strict Crunches

Do 40 Strict Crunches

Do 50 Strict Crunches

Do 60 Strict Crunches (min for Marine Fitness test)

Do 70 Strict Crunches

Do 80 Strict Crunches

Do 90 Strict Crunches

Do 100 Strict Crunches

Do 105 Strict Crunches (max for Marine Fitness test)

Row 

5k Row in 30m

5k Row in 29m

5k Row in 27:50m (min for Marine Fitness test)

5k Row in 26m

5k Row in 25m

5k Row in 24m

5k Row in 23m

5k Row in 22m (max for Marine Fitness test)

Bike

Bike 1 mile

Bike 2 miles

Bike 3 miles

Bike 4 miles

Bike 5 miles

Bike 6 miles

Bike 7 miles

Bike 8 miles

Bike 10 miles

Activities

Run in a 5k

Run in a 10k

Run in an obstacle course race

Take a UFC style fight class

Take a Boot Camp style class

Take a Self Defense Class

Be able to pass the minimums for an Army fitness test

Be able to pass the minimums for an Marine fitness test

Travel

Go to the Caribbean and sit on a beach

Go on a backpacking trip

Visit Australia

Other

Fit into a Men's XL Shirt 

Fit into a Men's L Shirt 

Buy a Mott’s smaller belt 

Fit into a Women's XL Shirt

Fit into a Women's L Shirt

Shop in the Regular size women's section

Fit into a size 16 Jeans 

Fit into a size 12 Jeans 

Fit a 32x32 Jean 

RPG / Superhero Workouts

My Character on Nerd Fitness

I have recently found a couple of fun ways to encourage myself to workout.  I first came across Nerd Fitness.  I love creating characters and this was just fun.  Once you have generated your new you, you can check out the quests already available or you can go to your epic quest and create your own.

This part is free and has some free links to other resources.  Fair warning, they want you to spend a one time fee of $150 for full access.  However, there is plenty of stuff to do without forking over the $$$.

Over 500 Quests Available and You can Create Your Own

One of the freebies from the site is the Nerd Fitness Beginner Bodyweight Workout.  I created the PDF to the right based on the workout, adding the girls, and swapping out a couple of exercises to be lower impact.

My wife and I did one circuit of this last night and we were sweating by the end.  We plan to do another circuit or two tonight and gradually build up over the week.  Because next week, I have something new for us!














I love the DareBee website with their fun-themed workouts.  I want us to start the 30 day Foundation Light program.  It is low impact and should help a couple of girls who are over weight get into a new habit.  It offers a new workout every day and has links in the Exercise Library to almost every exercise depicted.

This will lead us to a choice - Fantasy Hero in Training or Apocalyptic RPG Training?!?!?!?!?

The Fantasy Hero's Journey training allows you to choose your own adventure and you score points based on which workouts you do.  It's 60 days long and looks like fun.  You download the pdf's and you are ready to rock.

The other choice is called Age of Pandora, based in a post apocalyptic world you don't remember how you got to.  The setup is a little reminiscent of Portal 2.  It has similar exercises but is based online and tells more of a story.  You collect a back pack and a map, and work for extra scraps, also tracked online.

When we get there, hopefully in a month, we will decide together if we are for the fantasy world or more story driven apocalyptic world.


SaveSave

20 lbs.

I have lost 20 lbs and I feel better.  I am marking goals off my list and writing weekly updates on my journey.  You can check them out on my Journey page and my Goals page.  I still have a long way to go but I am down to my last belt notch and my clothes are big and baggy.

I also had a rough day at work yesterday and I found myself wanting to go for a run!  How incredibly strange is that?!!  I guess stranger things have happened...

Losing Weight

I added two new pages to the top of my blog.  The first one is My Weight Loss Goals.  These are the things I want to achieve and the things I want to be able to do.  The second is My Weight Loss Journey.  This is a weekly recap as I go through reshaping my body.  I will keep them mostly on their separate pages so they don't spill onto the miniature stuff and the updates won't hit your reader account.  More than anything, they are a motivation to me.  My dad had his second heart attack about a month ago and it was a wake up call for me.  I am currently down 14 lbs and trying to stay on track.  Thanks guys!

First Weight Loss Goals Page

My Dad had his second heart attack in 18 months in March of 2012.  This is my wake-up call.  I do not want to develop diabetes, have a heart attack, or be fat.  I am tired of having low back problems, primarily caused by being over weight.  I also want to look better for my 20 year reunion in 2016.  My highest was 248 lbs in 2010.  After ups and downs, I am starting this phase of my journey at 238 lbs in March of 2012.  I have always admired the people that serve in the military so I included some of the Army fitness test standards in my goals.  These are my goals.

Goals

Weight-Loss (since 3/10/12)

• Lose 8 lbs to get to 230 lbs - Achieved 4/3/12
• Lose 18 lbs to get to 220 lbs. - Achieved 5/7/12
• Lose 28 lbs to get to 210 lbs. - Achieved 6/13/12
• Lose 38 lbs to get to 200 lbs.
• Lose 58 lbs to get to 180 lbs.
• Lose 70 lbs to get to 168 lbs. (the max Army std.)
• Lose 78 lbs to get to 160 lbs.
• Lose 98 lbs to get to 140 lbs. 

Health

• BMI down to 29 (190 lbs for my height), taking me below the Obese line
• BMI down to 24 (160 lbs for my height), taking me below the overweight line and into the healthy zone
• BMI down to 20 (135 lbs for my height), taking me to the middle of my healthy zone.

Fitness

• Jog without stopping, around the block - Achieved 6/6/12
• Jog without stopping, around 2 blocks - Achieved 6/10/12
• Jog down to the swimming pool and back without stopping (5 blocks away) - Achieved 6/17/12

• Do 15 pushups consecutively (min for Army fitness test)
• Do 20 pushups consecutively
• Do 30 pushups consecutively
• Do 40 pushups consecutively
• Do 45 pushups consecutively (full pts for Army fitness test)

• Do 10 situps consecutively
• Do 20 situps consecutively 
• Do 30 situps consecutively  
• Do 42 situps consecutively (min for Army fitness test)
• Do 50 situps consecutively 
• Do 60 squats consecutively
• Do 70 situps consecutively 
• Do 76 situps consecutively (full pts for Army fitness test)

• Begin running with this 8 week program
• Begin the program!! - Accomplished 4/4/12
• Week 1 - Accomplished 4/8/12 
• Week 2 - Accomplished 4/15/12
• Week 3 - Accomplished 6/3/12
• Week 4 - Accomplished 6/10/12
• Week 5 - Accomplished 6/17/12
• Week 6 - Accomplished 6/25/12
• Week 7 - Accomplished 7/9/12
• Week 8 - Accomplished 7/19/12
• Week 9 - Accomplished 7/30/12

• Run the C25K app with faster pace -
• Week 1
• Week 2
• Week 3
• Week 4
• Week 5
• Week 6
• Week 7
• Week 8
• Week 9

• Run 1 mile without stopping - Accomplished 6/17/12
• Run 2 miles - Accomplished 6/23/12 (in 32 min.)
• Run 2 miles without stopping - 7/30/12
• Run 2 miles in under 21 minutes (min for Army fitness test)
• Run 2 miles in under 20 minutes
• Run 2 miles in under 19 minutes
• Run 2 miles in under 18 minutes
• Run 2 miles in under 17 minutes
• Run 2 miles in under 16 minutes (full pts for Army fitness test) 

• Bike 1 mile - Achieved 6/28/12
• Bike 2 miles - Achieved 6/28/12
• Bike 3 miles
• Bike 4 miles
• Bike the local State Park (3 miles with 140ft elevation gain)
• Bike 5 miles
• Bike 6 miles
• Bike 7 miles
• Bike 8 miles
• Bike 10 miles
• Bike to the State Park, do the bike trail, and bike home (8 miles and Huge hills)

• Complete the EA Sports Active 2 PS3 Game 9 week program on Easy- Accomplished 5/17/12
• Complete the EA Sports Active 2 PS3 Game Cardio program on Medium 
•  Complete the EA Sports Active 2 PS3 Game 9 week program on Medium
•  Complete the EA Sports Active 2 PS3 Game Cardio program on Hard
• Complete the EA Sports Active 2 PS3 Game 9 week program on Hard 

•  Beginner Week 1 Biggest Loser Exercise Program
•  Beginner Week 2 Biggest Loser Exercise Program
•  Beginner Week 3 Biggest Loser Exercise Program
•  Beginner Week 1 Biggest Loser Exercise Program 
•  Beginner Week 2 Biggest Loser Exercise Program
•  Beginner Week 3 Biggest Loser Exercise Program 
• Intermediate Week 1 Biggest Loser Exercise Program
• Intermediate Week 2 Biggest Loser Exercise Program
• Intermediate Week 3 Biggest Loser Exercise Program
• Intermediate Week 1 Biggest Loser Exercise Program
• Intermediate Week 2 Biggest Loser Exercise Program
• Intermediate Week 3 Biggest Loser Exercise Program 

• Run in a 5k
• Run in a 10k
• Take a UFC style fight class
• Take a Boot Camp style class
• Be able to pass the minimums for an Army fitness test

Travel

• Go on a Cruise
• Visit Alaska - Accomplished in May 2010
• Go on a backpacking trip
• Go on a canoe trip
• Visit Australia

Other

• Fit into a Men's XL Shirt - Achieved 4-2-12
• Fit into a Men's L Shirt - Achieved 6/27/12
• Buy a smaller belt - Achieved 5-17-12 (size 38) 
• Fit into a Men's L Work Shirt - Achieved 7-20-12
• Fit into my Women's XL Work Shirt
• Fit into a Women's XL Shirt
• Fit into a Women's L Shirt
• Shop in the Regular size women's section - Achieved 6/27/12
• Fit into a size 16 Jeans 
• Fit into a size 12 Jeans 
• Fit a 32 x32 Jean