One of the greatest inventions

I could make smoothies all day.  

Spinach, mango, banana, almond milk.

You don't have to be great to start, but you have to start to be great.

I discovered I was in denial about my training.  I was not hitting it as hard as I should and not watching my food.  I keep telling myself I was doing fine.  I would say it is OK I missed the gym today.  I will workout tomorrow.  I used the holidays as an excuse to eat the wrong foods. Don't get me wrong.  I think it is OK to indulge, but not over indulge.  Before I knew it. I gained 10 pounds back.  So what does this mean.  Time to get serious again.

                                                  BODY

1. Tracking everything that I eat.  Get back to basics.

2. Daily trips to the gym.  I need to make it a priority. No excuses.

3. Make an appointment with my new trainer to get a plan in place. 

                                                  MIND

1. Remind myself why I am doing this.  This is for me as much as it is for my family. 

2. When I hit a wall, if I can't knock it down.  Find a way over it, under it or around it. 

3. push through those thoughts that intimidate me when I am at the gym.  Everyone had to starts somewhere

                                                  SPIRIT

1.  Pray, Pray, Pray.  “For nothing will be impossible with God.” Luke 1:37

2.  Have grace for myself.  I know that I am not perfect.  If I fall short it is OK. forgive myself.  

3.  God is working on me, so he can work through me. 

 

Climb Every Mountain

Had my workout today.  The Y was busy.  I think everyone is starting their New Years Resolutions early. Other then it busy. It was the usual Saturday.  Under Armor man was there. Covered from head to toe.I wish I could take a picture. I don't think I could do justice describing him  It not that he is out of shape. I just wonder how long it takes to coordinate his workout gear.  It has to be as long as his workout. I have said this before. He reminds me of the Wonder Twins.

 Also ran it the guy who is annoyed that anyone with more than 2 % body fat is in the gym. This is the same guy who was annoyed one day when a guy asked him for a spot.  He said if you need a spot for that much weight , you shouldn't be lifting.   He thought he was going to intimidate me.  He stood there watching, clearly annoyed with me.  I just kept doing my thing and added some extra reps. I think he soon got the message and found another place to look at himself in the mirror.

Current least favorite exercise. Mountain Climbers.

The Santa Claus Workout- Looks like even Santa needs to Workout

Good to be Back at the gym

First day back at the gym in a week.  Took time off to allow my groin pull to heal.  I also got hit hard by  a nasty cold.  I am sharing today's routine to show that you can come back from minor setbacks.  dispite the
week away from the gym.  I only gained a pound.  keeping me within that 60 pound weight lose.

I did a mix of exercises. I really didn't have a plan. I started with a 15 minute warm up.  I then did 3 set of each for one minute.  I tried to take only a 30 second rest between each set.  Below are examples of the exercises I did.

I did planks with a punch.  unlike the picture.  I did mine on my elbows.

I am not sure what to call this.  I stand facing the wall, arms in the air and jump as high as I can.  It's harder than it sounds.  

I then hit the kettle bells.  I did 2 different exercises.

                                                                 Kettle Bell Deadlifts

Figure Eights

I finshed up with some incline pushups.  

It was nice to make through a workout with no pain.  

The scale doesn't always tell the truth

Today was another day of achievements. Not measured by pounds, but by pants size and the number of Xs on a label.

Today I tried on some jeans at the thrift store.  Size 44.  They fit.  Just think 6 months I was wearing a size 56 on the verge of a 58.   I have not fitted into a size 44 for a very long time. I am just 1 size away from being out of the big and tall department.  

I also was able to get a new coat at the thrift store.  It has been the first time in a very long time I have bought a jacket with only 2 Xs .  It is still a little tight but it works. Nothing that won't change in the next month.  

It is strange how I am not as light as I have been in the past, but my sizes are lower then they have been at this current weight in the past .   I am learning I can't judge my progress by weight alone.  

  

November update - The secret of getting ahead is getting started

November was not a big month for weight loss. My official weight lost for November is 3.3 pounds lost. I have a total lost of 56.9  pounds so far. I am happy with that. Still moving in the right direction. I hurt my back early on and as that healed I discover what I hope is just a groin injury.  It possible, it may be a hernia. I don't think I had the most experienced Doctor.  I am giving it another week and then I am going to see my Doctor.

I am unable to measure myself yet.  I need to go pick up a tape measure.  Based on my jeans, I am sure I have lost an inch or two.

I am hoping to get back on track this month. I was feeling better.  I did hit it hard last night.  I did 30 minutes on the treadmill starting at level 8 and working my way up to 15 and back down.  I finished up trying to run as fast as I could for as long as I could.  I was up to the speed level 7.

I followed that up with some squats. planks, incline push ups, weightlifting and kettle bells. I think I may have pushed it to hard.  I was not as healed as I thought.  It still felt good working out again.


I don't think your kids will see this public service announcement.

         

Making the most with what I have.

Staying at a hotel with the family tonight. I did not make it to the Y for my workout. I decided to try the fitness center at the hotel.  

Treadmill- looked fancy. It had lots of lights and buttons. But not well maintained.  I had to run it at 7 level just to make it feel like I was at 4. It keep slowing down when u stepped on it.

They has a weight machine.  I managed toget at decent workout. Did some chest presses, arm curls and some leg exercise . Finished up with some push-ups and squats .

I tried the stair stepper. That was a joke.  I swear it was broke before I used it.

Thanksgiving workout

Today was a much more postive workout.  I have decided to post my daily workouts on my blog.  I am doing this to stay accountable to someone beside myself. I am not going to post every workout to my Facebook site.

 Hit the gym earlier. I was there before 7 AM.  I climbed Mount Everest. This is starting the treadmill at level 8 and raising it every 2 minutes. I did this until I reached level 15.  Then started my way down. Once again 2 minutes for each level.  I have added my own twist. After I do that, I run as fast as I can until I reach the 1 mile mark.

I rounded my hour out doing some dead lifts, push ups against the  bar, bicep curls and planks.

I think I have discovered I like an empty gym. I'm starting to Feeling back on course.  

Ready to enjoy a great Thanksgiving. I hope you have a great one too.

Workout Disasters

This makes me feel better about my workout skills.  I just hope no one is recording me.

Try, try, try again.

For some reason, the gym felt like my first time.  I went to use the free weights and felt intimidated.  Not sure if it was just me or I was really getting death stares.  It may have been the guilt of not working out all week.  Did half my workout and left.

I think I will stick to afternoons.  

November had been a tough workout month.  Hope to get back on track in December. 

My December goal is to be down another   Waist size.  

Nothing is impossible, the word itself says 'I'm possible'!

It is a sad day.  Alex my trainer told me that he is leaving the Y to work for the Stillwater school system.  It is amazing how a person you didn't know can change your life in just 6 months. What started out as just a session to learn how to use equipment, turned into a 6 month life changing adventure.  To some that are reading this may think that sounds dramatic. But to me it's not.   Not only has he showed me how to get fitter and stronger, he has also helped me build my confidence.  Not only in the Gym, but in life.  I have been able to carry the things I have learned in the gym into my everyday life.  Never giving up. Trying harder.  Just when you think you can do it, you push through it and get it done. Working with him has made me a better person.

Alex has given me a strong foundation to continue my adventure.  It just won't be as fun.  Thank you for all you have done.

Nothing is impossible, the word itself says 'I'm possible'!

It's never too late to become what you might have been

Today was measurement day.  A couple of days later the usual.  Chloe was home sick all week and I did not get the change to go to the gym as much as I wanted.  I made due with what I had.  I am not a big fan of working out at home.  So last night while trick or treating , I made a final push.  I did step ups using the curb and retention walls.  I did some standing push ups against some trees.   I final ended the night doing Kettle swings.  I used the 25 pounds of candy I was carrying as the weight. The bonus in all of this is I embarrassed my daughters.  I am very pleased with my progress.  For the month of November, I am going to try to not focus on my weight, but on my measurements.  

I was featured in the YMCA November newsletter.  Check it out. It's 60 percent my words and 40 percent the writer's word.   

MEMBER TRIUMPH

Get inspired. See how Eagan Y member Dave Fredericks overcame his fears and how a trainer helped him take charge of his life. Inspired by his kids, he is making healthy a habit, with major changes in his body and life. Read his story for true inspiration.

YMCA NEWSLETTER LINK

 November Stats

Body Part	Jun-13	Sep-13	Oct-13		Totals+/-
Chest	65	53	51.25		-13.75
Stomach	61.5	54.5	53		-8.5
Waist	55	50.25	48		-7
Bicep	17.5	16	16.75		-0.75
Quad	20	19	20.5		0.5
Calf	25	21	18.5		-6.5
Weight	397	354.8	343.4		-53.6

Officer Klein has left the building

Sorry it has been awhile since I last posted.  While I was away I was in a production of Arsenic and Old Lace. The production was put on by the Black Dirt Theater.  The experience is a lot like when I started to workout.  You think I can't do that.  Are you nuts? You want me to do what? Then little by little you start to think,  I can do that. Yup,their nuts.  Now I see why they thought I could do this.  With every rehearsal you get stronger and more confident.   Just like the gym I was nervous at first. Instead of being  intimidated by a bunch of muscle head gym rats in spandex and Under Armor, thinking what is that guy doing here. I was worried about what bunch of talented "theater types" were going to think of the new guy.  At the gym I learned they could careless, just stay out of the way.  At Black Dirt is was the complete opposite.  They were all supportive people who not only wanted the show to be the best it could.  They also wanted me to do and be the best I could be.  This allowed me to not be worried about being the guy who never did this before.  Don't get me wrong it was not all sunshine and lollipops.  There were some conflicts and yes sometimes egos.  But all of my experiences have helped me grow and have given me skills I will be able to use for a lifetime

I hope to have some additional photos soon.

For those who have been following my blog.  Yes, my first time performing was like my first workout.  I wanted to Throw up.  But didn't.


CLICK HERE TO CHECKOUT THE BLACK DIRT THEATER

I finally saw what everyone is talking about.

This morning I was washing my hands in the restroom at church.   I looked in the mirror and I finally saw it.  I had to look twice to be sure.  I have been hearing people tell me for a couple of weeks.  " you look Great" ,  "You are getting so skinny" " Have you lost weight?".  I couldn't see the change.  But today I did.  I wore a sweater to church that I have not been able to wear since last Christmas.   Even when I first bought it, it was a little tight.  But today as I looked in the mirror, it was big.  Not just a little big, but BIG.  I didn't have to worry if my stomach was covered.  It hung loose around my waist.  I finally saw what everyone was talking about.  I saw the change.  Not just a little change, but a big change.

The inside is starting to catch up with the outside.   It's all about changes.  Mind, Body and Spirit.

                                            TODAY'S WORKOUT

Sometimes I like to give you a glimpse  into some of my workouts.   This one looks a lot easier on paper than doing it.  I was not prepared for how hard it was.  I had trouble walking afterward.  Click the link below to check it out.

Dave's Workout

     

Missing the Gym.

It has been 4 days since I have made it to the gym.  I got hit with a cold this week.  It stopped me from making it to boxing class on Thursday.  I drained most of my energy.  I will need to hit it had after Church on Sunday.  

It is amazing that I miss being there.  It was not that long ago, I was not that excited to go.   This will not slow me down.  I will keep plugging away.

I thought it would be fun to share some pics of my Smoothie creations.  They do taste better than they look

The difference between try and triumph is just a little umph!

          Month 1- top   Month 4- bottom

Today was my month end weight in. I am down another 11 pounds.  I have 2 months left with Alex.  It is time to kick it back into high gear.  

I discovered I can do push ups today.  My workout today was 

A good 30 minute workout on the treadmill at a variety of inclines

100 kettle bell swings with push ups in between

10 kettle bell swings
1 push up
15 kettle bell swings
2 push ups
25 Kettle bell swings
3 push ups
50 kettle bell swings
4 push up



Body Part     Beginning        Sept                            total +/-          
chest            65 inches          53 inches                     -12 inches         
Stomach       61.5 inches       54.5 inches                   -7.0 inches        
Waist           55 inches          50.25 inches                 - 4.75 inches
Bicep           17.5 inches       16 inches                     - 1.50 inches
Calfs            20 inches          19 inches                     - 1.0  inches
Quads          25 inches          21 inches                     -4.0 inches
Weight        397 pounds       354.8 pounds                -42,2 pounds 

          Month 1 - top     Month 4-bottom

  Samuel Johnson: The chains of habit are generally too small to be felt until they are too strong to be broken.

Vincent Lombardi: The good Lord gave you a body that can stand most anything. It's your mind you have to convince.

Marvin Phillips: The difference between try and triumph is just a little umph!                      

It's a Marathon not a Sprint.

It is the end of the month and I have my weigh in on Monday morning.  I had set a personal goal of losing 50 pounds by the end of the month. I know I will not reach that goal tomorrow.  But I know I am on the right path.  I know this why?  Because I am doing thing I have not been able to do before or in a long time.

I can bend over and tie my shoes. Without feeling like I am going to pass out from not being able to breath.  

I can do squats and my knees don't hurt. 

I can take a walk with my family and not be out of breath.

I can fit into a shirt 1 size smaller 

I had to add 2 notches to my belt. 

I drink Spinach, Carrot, Grape and Banana smoothies.  (yes I like them)

I can say no to a Big Mac

I can go without drinking a pop

This is not to brag, but to remind myself that it is not always about the weight. It is about 

the mind, body and spirit.  It is amazing how the three are all intertwined with each other.  Needing to get each one in balance to succeed.  Mine has start with the body and now I can start to see and feel the changes in the mind and spirit.  

So even though my small goals may not always be reached, I know that there is a larger goal that will be reached in the time that it take to reach it.  So I remind myself  it is not a Sprint but a marathon.  

  

                                          

Run, David, Run

Guess what's next on my adventure?

Man VS Food. The food lost

Read how he did it.

This use to be one of my favorite shows.  

Big boy shoes.

I finally got a pair of big boy running shoes this week.  WOW!!!! what a difference. I wore them to boxing class on Friday.  My shins still hurt but , they felt much better. I had a slow workout week.  I did not make it to the gym as much as I wanted to.  But that goes back to W.I.N.  (what's importance now)  We are working on getting into a new routine at home.   Dance, Gymnastics, school events,homework, work and my play practice.  That is just to list a few.  I need to hit it hard this week.  I have a goal I want to reach by the end of the month.  I am not going to announce that goal yet.  I want it to be a surprise when I do.

I need to mention a friend of mine that rescued my boxing class.   We needed a heavy bag.  I figured how hard could that be to find.  I know people who have boxed or kicked boxed.  Well none of them had a bag.  I was in awe and amazement when Belinda Burkett had one. Watch out,  she is a lot tougher than she looks.  It also makes me wonder what else she has hiding in her basement. 

On a final non workout note.  Week 2 of play practice is done.  I think I am getting the hang of it.  Still learning my way around a stage.  but it is coming together.  I will be play Officer Klein in the Black Dirt Theater production of Arsenic and Old Lace.  Come check it out when it opens.  

We will be right back after this brief message

You may have notice that there are Ads on my blog now.  I have accept them to make some extra money to keep going on my adventure.  My six months will be up in January.  I feel it is important that I continue with Alex.  I am hoping the Ads will cover this expense.

I will keep an eye out for Ads that I do not think are appropriate for my blog. 

Thanks for following me and my adventures.

Weekend fun

Janell and I spent a weekend of fun in Bayfield Wisconsin with our friends Bill & Karen.  Lots of food and fun.  I think I did pretty good.  It was not a matter of not eating what I wanted,  but how much to eat.   We discovered a great new treat. Chocolate covered banana chips.  

We spent the part of the day on Madeline  Island.  I had a Great Lake trout lunch at a place called the beach club.  Next time we go we want to rent bikes so we can cover more of the island.  

It was great to be able to walk around without being out of breath and not being  tired.  Seeing great results

Y challenge starts Monday.

I made it through my first week of boxing class.  Shin splints flared up again. We came up with some alternative exercises to do.  I will keep push and not stop.   Looking forward to class on Tuesday .  I think?

Y challenge starts Monday.  I have 5 weeks to complete what a iron man tri athlete does in 12 hours.  Both Janell and I are going to participate in the challenge.   

Try to find your own challenge for the next 5 weeks.  Let me known you results.

Super Hero's at the gym?

Yesterday I signed up for a 7 week circuit boxing class 3 times a week.  Today I signed up for the YMCA Lazy Person's Triathlon.  I have 6 weeks to complete all of the required events of the Iron man Triathlon.  If I keep this up I am going to have to buy some neon green or yellow running shoes.  Under Armor or other compression wear will become a part of my daily wardrobe.  My main nutrition will come from GNC in tubs bigger than most 4 year olds.  I think I may be become a fitness fanatic.

I promise no matter what.  I will not go to the gym dressed like a super hero.  I have seen 3 out of the 5 shirts worn at the gym.  These were men in their forties.


                 

Why don't we ever see these Super Hero's at the gym

Just wondering?

IM STILL ALIVE.

I know it been awhile.  I am still here.  It has been busy since the last posting.  Kids are back to school. I have started a new adventure.  I will be trying my hand at acting.  I will be playing Officer Klein in the Black Dirt Theater's Production of Arsenic and Old Lace.  I also still am going to do my stand up soon.  I promise.

http://www.blackdirttheater.com/aresenicandoldlace.html

I had a major workout on Thursday.  I am still having trouble walking.  Three times I thought I was going to get sick.  I had to stop my workout all three times.  I did manage to complete the workout.
That was half the battle.  In past workouts when I would get to this point, I would not be able to complete my workout.  I was able to push through.  I had a victory.

Below is one of the exercises I had to do.  I felt like I was in a 90's infomercial  Don't laugh, its not as easy as they look.

                                                         

PAIN IN THE *#$?!*

No it's not what you think.   It appears I may have Shin Splints.   My shin's have been very painful after workouts.   I think I may need to go see the doctor. I first want to try a new pair of shoes. Despite the Shin Splints. I have had some great results this month.

Body Part              Beginning         July             Aug              total +/-          
chest                    65 inches         56 inches       54    inches     -11 inches         
Stomach               61.5 inches      58 inches      56.25 inches    - 5.25 inches          
Waist                   55 inches         53 inches      50.5  inches    - 4.50 inches
Bicep                   17.5 inches      16.5 inches   16.5   inches   - 1.50 inches 
Calfs                    20 inches         20 inches      20     inches    - 0.0  inches  
Quads                  25 inches         20 inches     20.5   inches    +.50 inches
Weight                 397 pounds                         365.8 pounds    -31.25 pounds    


Some number have not changed as much as I thought they would.  Alex and I think this may be due to increased muscle.






                      


                             
     

Extra Support when neeeded

May I make a request of the ladies at the gym.  Please, please please make sure you have the proper support for your workout.   It can be rather distracting to a class when your lady bites keep falling out of your top.  Even I would not wear a tank top without support at this point in my adventure.

Ladies and Gents, please follow this simple rule.  If you have to push, shove, jam or suck it in to fit into it.  You may not want to workout in it.

See below for how not to dress for a workout

I am good enough. I am smart enough and Doggone it people like me

Sorry for the late post.  I did this a couple of days ago and forgot to post it.

Sitting here waiting for the Dr.  Nothing serious.  Just some follow ups for some meds.  I just got weighted and my weight is a little higher than the last time I weighed in. I started to give myself a hard time.  Thinking maybe I should have ate less at that party or should have tried harder at the gym.  Then I hear what I weighed last time I was here.  397!! I told myself you need to be proud of how far you have come in a short time. I am down 22 pounds.  But more importantly I am becoming a healthier person.  Not just on the outside but on the inside too.  I am learning it is OK to tell yourself good job.  I am proud of you.   I think we all need to learn it is OK to do that once in awhile.

                                 

Adrian, Adrian, ADRIAN!!!!!!!!!!!!!

Sorry,  I have not posted for the past few days.  I have not had much to offer. Well today I tried a new training class.  I took a circuit boxing class today. This is a new class that my trainer will be teaching. It was a 30 minute class.  It was a long 30 minutes. I have not worked this hard since my first workout.  My goal once again was not to throw up on my trainer.  I made it.   Today's class was lower body.  I am amazed I am still walking.  I will be returning tomorrow for the upper body class.  I hope I will be able to type.

Farting in gym: Farting. Flatulence. Gas. Passing wind. Call it what you like

WARNING TMI POSTING.  read at your own risk


I decided when I was going to do this blog I would share my whole experience. So here we go.  I farted in the gym 3 times.  I am not sure what the proper etiquette is in this area.  I was rowing and all of a sudden I let loose. With each pull of the handle another one came.  3 in a row.  It was loud enough I could hear it with my headphones on. I was fortunate enough to have a near empty gym.  Plus I think I lost a half of pound when I was done.   So I found the below article. It's nice to know I'm not alone.

Farting in gym: Farting. Flatulence. Gas. Passing wind. Call it what you like, it’s still not socially acceptable to let one rip when you’re at the gym. But it happens... here’s how to prevent it.

GETTING FIT IN THE TWENTY FIRST CENTURY

Today I was able to weigh in.  I have lost just over 15 pounds.  Alex thinks I can lose another 15 pound by the end of the month.  This is a big goal to reach.  After today I am confident I can reach it.


We have added 21st century technology to the plan.  The Eagan YMCA has been selected as a test location for a new test.  It is called Body Gem. It is a machine that you breath into for 10 minutes. Then it tells your resting (RMR) resting metabolic rate and how many calories you expend everyday. They take this information, then add your personal information.  Date of birth, weight, goal weight and other information.  It will give your daily calorie budget and  your resting (RMR) resting metabolic rate.  It will also give your BMI, body fat percentage and fat weight. It also will give you a goal date based on the information.  The last part of information it gives is a detailed nutrition plan.  So along with the calorie budget, it will break down the fat calories and all of the other nutrition information based on standard dietary requirements.

So along with the weights, treadmill, rowing, squats and all the other exercises.  Technology is now a part of the workout.

You got your peanut butter in my chocolate. No you got my Chocolate in my peanut butter.

Just like the old Reese peanut butter cup commercial.  When 2 great things come together.  Today my two favorite things came together. Squats and kettle bells .  NOT!!!  It actually worked out better then I thought it would.  I never realized how many different way there are to do squats.  Today it was a bench squat. I had to sit on a bench, hold the kettle bell between my legs and repeatedly stand and sit.  2 sets of 20.   Along with this I did some bench presses and forward rows.

I find it interesting that I sweat more doing the simpler exercises.  I should I say what looks like the simpler exercises. Today was mobility exercises.  They were harder than they looked.  Sitting in a chair moving my arms and legs around sure seemed easier than it felt.  Those seniors work harder than it looks.

Day late posting

We had a weekend of fun with our B(eyers)F(arber)F(redericks) group.  We were also joined by our cousins, the Rhias from Iowa.  We were unable to schedule our usual weekend away.  So we spent the day at the lake Elmo Park reserve.  The water was a hit with the kids.  The adult conversation was even better for the grown ups.  We had enjoyed the food and the sun.  for my family we enjoyed the sun to much.  Lots of sunburns.

After missing the gym Thursday and Friday.  I got up early Saturday.  It was a short workout.  I started on the treadmill.  One of my challenges this week was to try a new Cardio Machine.  I tried both the recumbent and regular bike.  I did not like either very much. I didn't feel it was as much as a workout as using the treadmill.  I finished up with what I called my boy band stretches.  I was welcomed home to breakfast of french toast and sausage.  My weekend challenge had started.  I needed that find a way to balance the fun with my health, without become a fanatic. I did not want a Monday morning food hangover.

I eat one serving of the french toast and filled up on the fruit.  During our afternoon picnic I still had a hamburger, but I had it in a wheat bun that was only 90 calories.  I even enjoyed a few chips and cookies.  It was not all healthy, but it was in moderation.  We wrapped up the evening with a night out with the cousins with no kids.  I enjoyed a steak, some mashed potato and a salad.  I even wrapped it up with dessert.   Once again moderation.   I am feeling good about my choices.

Today I was able to get much more creative with my lunch.  I had my usual breakfast.  Oatmeal with peanut butter.  We went out for lunch before the cousins had to leave.  We ended up at Red Robin.  I was able to order a grilled chicken sandwich that was only 130 calories.  The secret was instead of a bun I had it wrapped in lettuce.  I also was strong.  I resisted the french fries.

My intent was not to list my weekend menu.  I think I just wanted to show that you can mix of good healthy choices and still get to eat the fun choices also.

 

BACON

The cure for vegeterianism. When she decided to become a vegetarian, the doctor prescribed lots and lots of bacon. FRUNK When you eat so much you feel drunk.  You get knocked out from the amount of food you consumed