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

Foiled by the CRJ 900 seat belt

I tried to fly home using emergency seating.  I was foiled. Not only was the seat belt to small, the seat was even to small for me.  The plus side was a couple was able to sit together.  

Janell was telling me a funny story abut Avery.  For those who do not know. Avery is my middle child.  Yes, she is a girl.  Avery asked if I was going to have pretzels on my flight.  Janell told her she was not sure.  She said she hoped I did and would bring them home.  Janell told her she could buy her a whole bag. Avery told her the pretzels that come from the airplane taste better.  It was because of the little bag.

I think we are the same.  We are special also .  Some of us are little and some of us are big.  Yet we all have something that makes us special.  Not all people will think we are.  What is important is to remember that someone does. 

Saint Louis blues

Well I am in my way back form 2 days of training in St Louis.  Nothing exciting here.  Never had time to site see.  The exercise has been lacking.  But I have done well with eating.  Most meals have been salads or vegetables.  

I tried to work out at the hotel but the  equipment was broken.  I am going to try to get up earlier to hit the Y on Saturday.

My legs are still sore from my last workout.  So I may have to do some stretches tonight.    

No seat belt extender needed

Today I am on a flight to St. Louis for work.  I was able to get some unintended  exercise at the airport. 3 gate changed . 

When flying on a A320 aircraft, I usually need a seat belt extender.  Not today.  

I have been working hard this week.  I have added some new exercises to my routine.  Yesterday is was upper body .  I had to do 4 sets of 20 reps for each machine.   Today was lower body.  Same amount of sets and reps.  I was grateful I did not have to do the steps. I was also grateful under armor man was not there.

The next 2 days will be busy.  I am going to try to workout for at least 30 minutes at the hotel.   

It will be hard to stay on track and motivated while missing Janell and the kids. 

I would like to thank my beautiful wife for all her love and support.  I can't wait to see you when I get home.

 

Wonder Twin Powers Activated

So I got my first fist bump at the gym.  It came from a complete stranger.  Today was training with Alex. We started a new lower body workout. He told me it was time to step it up to the next level. Trust me he did.  He was showing me some new machines.  Right across from me was a guy doing an excessive amount of sit ups and trying to do pull ups. He would do this till he was exhausted and laying on the floor.  He was dressed in Under armor from head to toe. When you should not be.  I think only a professional athletes or people with zero body fat should dress like that. My own trainer knows better.  While he is laying on the floor he would cheer me on.  " you can do it man", "keep going". This was just the hamstring machine.  Where was he when I was doing 120 pound squats?  It was strange. Suddenly as I finished he hopped up and said " great job, keep it up" and than gave me a fist bump.  I think it is strange that a total stranger was so excited for me.  I can do without that happening again. It was one of those awkward moments.  The last thing I want to do while I am dripping in sweat and sore is fist bump a stranger. At least he didn't make it blow up.

So today's workout ranks right up there with the first one.  He worked me hard. The difference between the two are, I did not feel like I was going to get sick this time.

He had me start out on the treadmill.  The incline was set at 6 and 11 for 25 minutes.  WOW, was I sweating.  Than he lead me thru several other machines.  They all looked non threatening. was I  wrong.  This all leads to the last exercise,  THE STAIRS.  I needed to climb two fights of stairs 10 times.  I think he was getting worried I was going to die on him.  So he had me stop at 7.  He said it was 6.  I am sure it was 7.

Let's hope I can walk tomorrow.

              

  

Let them eat cake, bars, hot dogs, snicker salad, bacon.....

The weekend started Friday night with Hannah's   birthday. I did pretty good.  One piece of cake and some ice cream.  I ate lots of salad.  Both the green kind and the snicker kind. I thought that's not bad.

Then came Saturday.  I made waffles and bacon for the girls.  I had 2 prices of bacon.  I think that started it.  All day I snacked on sour cream and onion potato chips and leftover snicker salad.  Since Avery has been in the play, Janell and I have been eating late . Last night is was old Chicago.  We love their Nachos.  

Sunday -  I may have liked the nachos but my Body didn't .  Another food hangover.  So I decided it was time to get back on track. I Had my oatmeal for breakfast .  I brought an apple to church so I didn't eat a donut.   I was feeling good.  Then came the Annie cast and family picnic.  I just could not resist.  There was every bar and brownie known to man.   I think I ate everyone of them .

Tomorrow is back to reality.  I will hit the gym hard and come up with a plan for weekends.

I am not Sharing this out of guilt.  I share this to show that even if you let loose every once and awhile, it's ok.   Just remember where you where at the beginning , where you are now and where you going to be at the end.  The journey continues.

It is a salad.

I figured out how to get rid the sour cream & onion chips.  I will eat them.

Along with snicker salad.  Well it is a salad.

Techno pop vs the stairs

Today's workout included walking up and down the stairs.  That was not so bad.  At first.  By the fourth time going up I was not sure what was worst. The stairs or the loud obnoxious techno pop coming from the workout studio at the top of the stairs.  It was the music.  We found love in a hopeless place only helped me get through those stairs faster.  As I reached the top of stairs, I could hear the instructor asking do you feel the burn to her class.  I want to scream yes and that just from the music. By the last climb up, I just wanted her to go sing in a whole new place.  I Guess I am becoming a grumpy old man.  

My tormentor , I mean trainer

I' m just joking.  He is taking good care of me.  He lets me work at my pace, but makes sure I get it done.  

If you need a good trainer. He's the guy. Alex Ballweg.  He is also a coach for the Stillwater high school football team.  

Power 150

I did my power 150 workout today.  It turned out to be a power 200.  This work out usually includes 50 birddogs , 50 shoulder presses and 50 bicep curls.  Plus I warm up for 10 - 15 minutes on the treadmill.   When I finished up, I felt it was not enough.  So I pushed myself to do 50 squats with 60 pounds of weights. I think I may be at a turning point where exercise is be coming enjoyable and less of a chore.  

As promised.  This is my before picture.  I will post another at the end of August