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Motivationed Report for June 26-2010

GoalsThis past week consisted of me creating some structure and finding out what will work best for me in the areas of fitness and health. Although I did have some late night snacks and a few sweets my overall food intake was less for sure. That combined with my workouts have loosened up the clothing somewhat.

Unlike previous diets or fasting hail mary behavior I concentrated on less food, low carbs, salads and taking vitamins. So it was a breakthrough for me not to have had any binge eating and yet not fast for 4 days… it’s more like settling into a something stable and doing some testing… really being aware of how I feel after I eat a certain food or “thinking” about why I am going to the kitchen.

Weigh In221 lbs   Goal – 195

Activity This Week

  • 75 Min. of Kettle Bells – 3 days X 25 minute KettleWorx Workouts – GOAL MET
  • 208 Push Ups – 3 days of 100 Push-Ups Challenge – Week 1 – GOAL MET
  • 1 Bike Ride – 23 minutes medium pace – GOAL 3 Rides –
  • 1 Hour – On skates playing pick up Hockey with my son – Bonus

It’s Not Just About Weight Loss

“Noticing” the good things and accomplishments in other areas of my life help me keep the momentum going with working out and they tend to feed off of each other. I was challenged a few times and seem more prepared and focused on these goals I’d written down and started to burn them onto my mental chalkboard.

  • Brought on a new monthly client for my internet business
  • Had a inspiring moment with my daughter around goal setting and self talk
  • Worked out 2 times with my wife – A first in a long, long time
  • Was present while my son got his 1st assist in Soccer, got an assist with my son playing hockey on the ice and watched “Miracle On Ice” with him, an inspiring hockey movie about the USA vs RUSSIA game of 1980
  • Played Guitar Hero with my son watching him nail Steely Dan, Willie Nelson and Nirvana
  • Had a friend tell me he ran, worked out and hadn’t been active in 10 years because of reading this blog
  • Wrote out BIG GOALS on a white board in my office

It’s never too late to start.

cancelling gym membership

Make A Decision – Take Action Now

Cancel Gym MembershipOK I’ve made a decision. I am cancelling my gym membership. Does that make sense for someone that needs to get into shape? Yes for me it does. I started back at the Gym recently and my workout consists of 25-30 minutes of high rep, short rest machines/weights. I hit every muscle group and normally get a basic sweat on. I love weights. Always have.

Last night my wife and I did a 20 minute workout with Kettle Bells using the KettleWorx DVD system I bought a while back and never used. That workout compared to how I have felt coming out of the gym the last few visits is no comparison. The movement and pace of this Cardio DVD with even a 10lbs kettle bell took me to the wall…our basement is like 65 degrees and we were dripping sweat. We have a 106 inch Home Theater with 7.1 Sound…so the experience is like being live in the class.

This hands down is a better workout than what I was doing on my own at the Gym. The additional good side about this decision are that I do not have to drive to the gym for only 25 min (save time), opportunity to get in shape with my wife ( save ???? ) and no monthly fee of $55 or $600 for the year. (save money) – Final one – kids get to see us working out at home together.

I have started and am dead set committed to my 100 push up program which also runs 6 weeks. I have a bike I like to get outside on for cardio so my program really came together tonight in this format I see.

3 Days per week – Kettle Bell Workout by KettleWorx

3 Days per week – The 100 Push Ups Training

3 Days per week – 20-30 min out on Bike

Obviously more days on the bike or sports with my kids are all extras and I will look for those opportunities for sure. In total this is not a HUGE time commitment but with proper eating and this mix of activities I am confident in reaching my 1st stage goals.  I will alternate the the Kettle Bell Days and the Push Up Training. The bike I will sprinkle in where I can…more than likely on Push-Up days. One day of total rest each week.

Bonus Insurance – If I go away and I will be this summer I can take the Kettle Bells and DVD with me…and of course Push-Up Training can be done anywhere. Bike can be replaced with a walk, jog or swim.

There are many times in the past where I would think about this and be all over the place with justifications and other ideas about how I need to be in a gym… the big difference this time around is I AM DOING THIS NO MATTER WHAT. So when “you know” that… it allows me to move on to making even more defining decisions that ultimately are helping me in other areas…which is my focus here. To affect all areas of my life not just get in shape physically.

So I Took ACTION. Wrote it down. Doing it. When you get clear and your vibration levels are high, you take massive action and get things done.

Kettle Bells

My Daughter, The Unstoppable!

Today has been another day where I went beyond where I expected to be with fitness and ended off with a special opportunity for me to share some positive talk with my 8 year old daughter.

Kettleworx DVDMy son and I went to the basement to do our Day 2 of the 100 Push Ups Challenge. He logs us in on my iPhone App and we ended up at 68 total push ups after 5 sets. Now my wife had asked if I would join her for a “Kettle Bell” workout. I said sure since we have the (dusty) “KettleWorx” DVD set and figured some weights would be good. Even the kids joined in a little but soon got tired. Both my wife and I were hanging on for dear life towards the end… What a sweat. Kettleworx is a 6 week program and it appears my wife wants to go at it …so this is yet another chance to get a different type of exercise in the mix for me. Of course working with someone else always adds that extra drive/accountability too.

After this was over and the kids were sent to bed my daughter came back downstairs to ask if she could talk to me about something…she was upset. She told me some girls were bullying her or more like not including her for a portion of their school trip. This has gone on before of course at her age various friends trade secrets & friendships on a weekly basis. So I brought her close to me and asked her if she scored good marks in school? Yes she said…then I asked her if she was good at Piano, Gymnastics and listened to her parents (usually) and she said yes again.. I continued to point out her many strong points and that we (her family) were her friends. These girls just chose to do this to her just for today…I also mentioned that being alone was okay sometimes, that she didn’t always have to have a girlfriend beside her. I ended off by asking her what they could have possibly been talking about if she was good at so many things, had us as her friends and was a confident 8 year old girl?  She just looked straight ahead…I followed that up with “it doesn’t really matter”

Unstoppable Me - Wayne Dyer - Childrens Book

After this… I was almost blown away when she asked if we could make a little “CARD” for her to carry around that she could write on that she was Unstoppable ! I guess I must have mentioned something in passing about my Goal setting card I had made up I am not sure. I know where she got the Unstoppable…it is from a Wayne Dyer book written for kids called Unstoppable Me!: 10 Ways to Soar Through Life We have this book and the others he has done for children. I even have this book as an APP on my iPhone.

So since I just did goal setting the other night for myself on one of these cards I brought my daughter to up to my office and we read over some parts of the book to help her get an idea what she would write on her card before I laminated it. It was pretty cool to see her mood and demeanor transform right there while “creativity” happened. A tool for her to use or maybe this was just her first lesson in “self talk” and positive programming?

This same path in which my father introduced me to, started with an introduction to the Godfather of Motivation… Dr. Wayne Dyer. This didn’t happen until I was about 20…but boy his books have changed my life forever. My daughter picked something out of the children’s book and then asked what “persistance” was since it was one of the chapters. I showed her this blog and explained that just last night I wrote about Persisting. I gave her an example of herself doing this and here is what she came up with for her carry around positive card.

The Unstoppable Me!

My 8 Year Old Daughter’s Goal Card

100 push up challenge

100 Push Ups!

100 Push UpsI am going to do 100 push ups. The program says 6 weeks and I can do it so that what I am going to do. At this point I didn’t really give it much thought. I just made the “decision” to go for it. I can get through maybe 15-20 right now. I have to do the test first and I will see where I start. The iPhone App looks helpful and will post to twitter and facebook when I complete my session 3 times per week.

To make the commitment stronger I wrote it down as one of my fitness goals along with the companion fitness challenges of 200 Sit Ups and 200 Squats. I am still going to go to the gym and bike 4-5 days per week. This is an add-on.

If you are thinking of starting back into exercising than this might be good for you. 3 days a week only. No costs…well no money… it will take some determination.

Here is the iPhone App view

100 Push Ups iPhone App