And some results are in

I took a few days off (yesterday and today) to take care of some doctor stuff. Funny story actually - yesterday morning I went to the doctor for an unrelated (to fitness and weight loss) issue, and everything was ok, but she and I got to talking. I told her how I'm still smoke free and how I've been really keeping up with the exercise and diet routine. She didn't really hear me, as she had that glazed look in her eyes and nodded politely.

Needless to say when she went to print out my paperwork, she came back with a big smile on her face. She circled how much weight I had lost and decided that we ought to do my cholesterol rescreen now rather than waiting until the end of the year like we originally planned. That got me excited because it was a little bit of affirmation that yes, I have lost significant weight.

Fast forward to today.

This morning I headed in for the blood work. Ugh they took like 10 vials. Anyways, I got an email this evening that my results are in and wow! I dropped almost all of my levels by large amounts.

Cholesterol - down 40 points
Triglycerides - down 70 points
LDL - down 30 points
HDL - up 4 points

All of that is to say that diet and exercise really work. I'm feeling so great now that I have even more affirmation! It's more reason to keep it up.

Still going...

Did the shred again this morning. Last night I did the mini-ab workouts.

I'm going to do the ab workouts again tonight. Tomorrow? Day 2 of week 6 of c25k. Scary - this one is a bit longer with 2 10 minute runs. I've already done 20 mins straight so this should be a piece of cake, right? RIGHT?

Feel the buuuuurn

Ok, maybe not so much that, but I did have another good calorie burning day today.

Laundry, ironing, vacuuming, and level 2 of the 30 day shred.

My ability is up, but my stamina is down. Hopefully the next week will help that. Tomorrow starts week 6 of the C25K.

Another big calorie burning day

This morning, I ran the C25K. This was day 3 of week 5 and it was a pretty big milestone. This is the first time that I ran for 20 minutes straight. I was nervous heading into it, but really had no problem once I was out there.

Then, I mowed and edged our lawn. It was interesting because I used to dread that chore. I still don't like it, but I think now that I'm in better shape, it wasn't as bad. I did the whole thing and didn't have to stop (I stopped to drink some gatorade because on days where it's 90+ degrees out, I tend to sweat a ton).

When I added up all of my activity, I burned 1,400 calories. That's huge!

A quickie - the shred

I did the 30 day shred part 2 this morning. I tried to more of the unmodified versions of everything. I did the whole thing and almost all was unmodified. I was going to do the mini workouts this evening, but my Clear WiMAX modems came in, so I've been getting that set up.

Tomorrow is the last day of week 5 of C25K!

Hooray! C25K this morning and abs in the evening

I did the second day of week 5 of C25K this morning. If you didn't know, this is the first time that there's more running than walking. 5 minute warmup, 8 minute jogging, 5 minute walking, 8 minute jogging, 1 min 45 second cooldown. I actually kind of liked it. Maybe today was a good running day, maybe I'm getting used to it, maybe the moon was aligned properly. I don't know. But I can say that I no longer hate running. And I can see myself liking it. I was really nervous heading into today, but it was actually easier than I thought it would be.

That means it's time to register for a 5k! I haven't really decided which one yet, though there are a few that look interesting in my time frame. If you're in the Atlanta area and interested in running a 5k with me in the mid to late September time frame, drop me an email at myfitnessresults -at- gmail -dot- com. Or leave a comment!

Tonight I've done 1 full set (so far) of Jillian's "Ripped Up Abs" and "Upside Down Abs" mini workouts. That's better than I did yesterday! I'm guessing it's because tonight, I hadn't already worked my abs with the shred. I'll be shredding again tomorrow for my off day from running, but I'm liking throwing the abs in.

Finally, this morning I broke through my weight loss plateau with a loss of nearly 2 lbs! I'm glad I've kept up and I'm looking forward to more.

Back to the shred and more!

Thanks to my new tattoo, I won't be able to swim for the next 2 weeks. So I've started doing the shred again in between running days. I did level 2 tonight. It wasn't terrible, but to dive in after a few days off was harder than I anticipated. Good harder, but harder.

I decided to also try Jillian's Ripped Up Abs mini workout tonight as well. OW! This workout was intense. I love it. I couldn't do even close to the whole thing. There's only 3 exercises, but I could only do one set of the first, one set of the second (in 2 sessions), and none of the third. I think I found my next daily workout.

Tomorrow is day 2 of week 5 of C25K. For this one, I'll be jogging for 2 8 minute sets, and walking for a total of 12 minutes. This is the first time that I'll be jogging more than I'll be walking. I'm a little intimidated, but I think I can do it. There's no way to know unless I try!

Day 100 - Oy! I owe an update!

So sorry it's taken me so long to update. Last week, and the beginning of this I've been slammed with work stuff so the blog suffered.

I managed to complete day 1 of week 5 of C25K this morning. I wouldn't say I liked it, but for the first half, I didn't mind it. The second half was tough, but not unbearable. I can't really believe that I'm about to say this, but, I don't hate running any more. Don't get me wrong - I don't like it, but at least I can do it.

Yesterday I got the color work finished on my Grandma memorial tattoo. I LOVE this thing. It totally makes me smile every time I see it. So many pieces of my Grandma's memory are incorporated into it.

Grandma Memorial by Danielle Distefano
at Only You Tattoo in Grant Park, GA

If you've considered a tattoo and are in Atlanta, I'd HIGHLY recommend Danielle and all the artists at Only You Tattoo. They're professional, clean, creative, affordable, and will give you a tattoo that you want, not just a piece of flash (though they'll do that too).

Aside from this morning, I've kept up with the C25K for the past week and a half. The only challenge I had is that on Saturday, I tried to bring my dog running with me for the first time. Now, my dog Stoli is a Husky mix so he doesn't mix terribly well with hot weather. But, he loves to run. So I thought I'd give it a try. Bad idea. Stoli slowed down in every spot of shade, and even stopped to lay down a few times. Really messed with my groove. So I gave up and did it again on Sunday. It worked out to be 1.5 C25K days.

Sunday, after I ran, I did some normal house cleaning type stuff... laundry, ironing, vacuuming. Then I got the notion to rearrange the furniture and move our couches. When I say move, I don't mean I just pushed them around. My parents gave us one of their old sofas a few weeks ago and it had been sitting in the garage. So I moved our one large sofa downstairs (by myself). Then when my wife got home, I had her guide the 2nd one upstairs. I burned about 3,000 calories on Sunday!

So I've been getting my exercise in, but I really need to get back to shredding (I'm planning that for tomorrow morning).

I'm kind of at a plateau in losing weight, but the inches are still dropping off, so I'm happy with that. People are finally starting to notice without me prompting them!

Running - indoors or outdoors?

This morning, I completed my 3rd week of the couch-to-5k program. It was a lot easier than I thought it would be, and actually I kind of enjoyed it. There was a light rain most of the time, and that really cooled me off.

This led me to talk today about whether running outside is better or worse than running inside (on a treadmill).

My answer: neither! I think both have their advantages and disadvantages.

Outside (advantages)

• More scenery and interesting visuals
• More challenging
• Better preparation for a 5k
• It's Free!
  

Outside (disadvantages)

• Can be harder on the knees
• Temperature variations can cause discomfort
• More dangerous (cars, animals)
• Might be tough to find a flat area

Inside (advantages)

• Stable climate
• Don't need to carry things like water or an MP3 player
• Some treadmills have a calorie tracker/pressure monitor built in
• Can watch TV
• Lower impact
  

Inside (disadvantages)

• Can be boring
• Programming some treadmills for intervals is a nightmare
• If you don't have access to a treadmill, you need to buy one or join a gym

I prefer to run outside because I have a goal of finishing a 5k and because I don't own a treadmill. But that's just me.

What's your preference?

Days 73 and 74

In my haste to start putting more "useful" posts up, I just realized that I forgot to update everyone on my progress!

So, yesterday I did the 30 day shred early with no issues. Today, I did the second day of week 3 of the C25K (couch to 5k). I had that strange feeling again this morning where it felt like I missed a whole running interval. I had the same feeling on day 1 of week 3. I went back and checked the timings and as it turns out, week 3 is just weird. Yeah. The cooldown walk is just extra long. So when I did the extra running on day 1? Didn't need it.

Oh well. Chalk it up to experience and doing a bit more than necessary.

Update: I decided to do my favorite this evening, and I swam. The trick is, nobody was at the pool, so I had it all to myself (mwah-hah-hah-hah). I did 20 laps nonstop for a total of 1/4 mile. This is the first time I've done that and it was great!

Top 10 ways to stay motivated

One of the most common things I hear from people who see my blog or one of my updates is, "I don't know how you do it, I just can't stay motivated". It's true that sometimes I have motivational issues, but here's what I do to keep myself on track and on target:

1. Establish goals - When I started with my new diet and exercise lifestyle, I had to decide what my goals would be. While the big-picture goal will always be "to be healthy", for me that was not enough. I realized that I need clear, achievable goals pretty early on.
2. Set new goals often - As you approach completion of one of your goals, make sure that you've set your next one. Don't let yourself stall out after you've finished a goal. My goals are always working towards just the next thing. Currently, I'm doing the C25K with the goal of running finishing a 5K race. My next goal will be to do a sprint triathlon.
   
3. Start out small - Just do a little bit. My very first goals (as you can see on this blog) were to work out for 30 days using the Wii Fit, and to drink more water. Not huge goals, but they were ones that I could actually accomplish, with just a little bit of dedication.
4. Keep yourself accountable - do this one however you can and whatever works for you. For me, I update Facebook daily and I keep this blog. The Facebook thing started with my first day and made a huge difference. The blog has been another fun way for me to keep everyone updated.
5. Surround yourself with supporters - this is an important one. Make sure you share your goals and your progress. It's ok to brag a little bit here. You want people who are going to encourage you to keep it up - whether at home, at work, family and friends, or online. If you're not getting the support you need from family or friends, find it in a community of like-minded people. That's why I started reading the Shredheads blog.
   
6. It's ok to miss a day - on both the diet and exercise side of the equation, never beat yourself up if you miss a day, or you don't make your goal, or you eat too much. Remember, you're really trying to change your lifestyle. Being militaristic in how you approach it will eventually turn you off.
7. Listen to your body - this one is important. When your body hurts, pay attention. You may need to take a break to recover. When your body feels good, pay attention as well. This is how I realized that swimming was a great exercise for me. The whole time I felt great, and afterwards I was sore. Bing! This is one exercise that works for me.
   
8. When you have an off day, remember your goals - some days are really hard to get going. Sometimes I want to sleep in and other days I'm just not feeling it. On those days especially, I make myself remember that I'm getting in shape for my coming vacation.
9. Imagine yourself at your ideal weight - I mean really imagine what you'll look like, how you'll feel, how others will see you. Put yourself in that place as you're struggling with that last set of crunches.
   
10. Reward yourself! Always associate your short term goals with a non-food reward. Things I've rewarded myself with and for what:

Finishing 2 weeks straight on the Wii Fit - my new "old school" Atlanta Braves cap that's in my profile picture.

Finishing 4 weeks on the Wii Fit - new running shoes, shorts, hand weights, and a yoga mat (in anticipation of my next goal - finishing the 30 day shred)

Finishing 20 days of the 30 day shred - a couple of new workout DVDs

Finishing the shred - a new tattoo

Finishing C25K and finishing the 5k race - you'll just have to wait and see!

So how about you? Do you have other tips for how you stay motivated? Share them in the comments!

What to wear?

I've been thinking about how I can make this blog more useful to folks reading, particularly men who are considering getting in shape, and I realized that one thing that might be helpful is a discussion on what to wear when working out.

Some of the things that I've found that work particularly well for me are:

• A good pair of shoes. I've mentioned it before, but it's totally worth your time to get professionally fitted for a pair of running shoes. First, it is sure to help you determine your pronation style and get the shoe that will work best. Second, it doesn't cost any more than it would to buy the shoes at the local sports store or even online in most cases, and finally, you can meet some great folks at the running store who can help keep you motivated and even hook you up with others at your same skill level.
  
• Umbro shorts. I love these things. They are some of the most comfortable I've ever owned and they're pretty cheap. I got mine at Dick's Sporting Goods. These are also really easy to care for.
• UnderArmor Boxer Jock. Not every man wants or needs the support of a jock, but these things really keep me in place and they're super comfortable to boot. I throw these in the regular washing machine and hang them to dry overnight.
• Old Navy Men's Rec Tech Active Muscle shirt. Sorry for the no link, I couldn't find it in Old Navy's online catalog. This is the sleeveless one that I use when I run. It's really light and totally lets sweat just evaporate, causing you to be even cooler. This is really important if you live in a hot climate (like Atlanta in the summertime).
• Feetures socks. I got these because there's no seam across the toes. That seam really bothers me when I run. I ended up with the Original Feetures in no show with tab. These are really great at wicking moisture away from your feet, they have Lycra to provide extra arch support around the middle, and they're soft and cushiony. Plus they are also easy to care for. I just turn them inside-out, throw them in the washer, then pop them in the dryer for 10 minutes.
• Under Armour headband. I use the Performance variety. This thing is a little extra that makes a huge difference. If you're like me with short hair or bald, I highly recommend something to keep the sweat out of your eyes. The bonus with this sweatband for me is that I use it to thread my headphones through and it keeps me from pulling them out as I run.
• Sunscreen! I'm using Supergoop SPF-30 Bug Away now, which combines SPF 30 and bug repellent. It keeps those no-see-ums away. Another one of those little things that makes a big difference. Sunscreen will let you tan, just more safely. I always put it on about 20 minutes before I head out to exercise.
  

That's about it for what I wear. For the ladies who may be reading, I haven't forgotten about you! Check out a damn good sports bra and Lululemon pants. Both courtesy of Shredheads.

While I can't motivate you directly, I'll do my next "share it" post on getting and staying motivated.

Day 72 - Morning C25K week 3

This morning started week 3 of the c25k. It wasn't as hard as I thought it would be - but it wasn't easy either. This was the first relatively long run workout. By relatively long I mean 3 minutes. Today's was 5 minute warmup; 90 secs jogging and 90 walking; 3 minutes jogging and walking; then 90 and wrapping up with a 3 minute jog and cooldown. As it turns out, I missed the last jogging session, but overall I was able to complete it the first day of week 3 and I ran for 2 minutes during the cooldown to make up for my miss (I only realized it when the cooldown started).

I've recently realized that while my posts are cathartic for me, they're probably not all that helpful for folks reading and following so I'm going to try something new in my next post and start adding helpful tidbits. If you have suggestions or want me to talk about something specifically, let me know in the comments or email me at myfitnessresults - at - gmail - dot -com.

Day 71 - After a nice barbecue, a late night shred

This afternoon, we headed over to a friend's new house for a sort of housewarming/barbecue/band show celebration. It was very nice and we enjoyed seeing our friends. I ate my entire day's calories at the barbecue. I had some grilled lamb, beef, chicken, tzatziki sauce, 1/2 a whole wheat pita pocket, sauteed vegetables, tortilla chips, salsa, a bit of queso dip and a bit of artichoke dip. I also had two drinks - Pimm's Cups. If you've never had one, they are very refreshing and delicious and not at all alcohol-ly tasting. And best of all, they're only 118 calories for an 8 oz. glass! All in all, not a very healthy day but it's so rare that I get to spend time with my pals that it was worth it.

So when I got home, I quick went out to Target to purchase a shaver because I shaved my head last night. I really like it, but I don't like using the razor on it so I figured a nice shaver would do the trick. I tried it out when I got home and I do like it.

Put some clothes in the washer and got straight to the shred. I had trouble getting into it at the beginning, but once I got through the first set of intervals I was fine. That shredding and the laundry I'm about to finish up should help to offset all of my eating today!

Tomorrow morning is week 3 of C25K - wish me luck!

Day 70 - C25K in the morning

Did day 3 of week 2 today. This time, I kind of got into it - at least in the beginning. I didn't do my normal short-step jogging for most of it, rather I ran more truly. I felt like I was holding back much less than I normally do. The only problem is that by the end of the workout, I was much more tired and my legs were burning more than they usually do. Of course, that's the point of the C25K, to get one ready to run more (endurance) and eventually to run faster. Still, it was great to see where my endurance is now.

This morning was a hot morning, so I'm sweating more than usual. That's probably also due to my change in form. I actually enjoy sweating. It tells me that my metabolism is working harder and all my efforts are paying off.

Today was also the first day that I've done the shred and the C25K back-to-back. Honestly, it wasn't as bad as I expected. In fact, it may even be better than my normal every 24 hour workout because I haven't had time to get as sore from the shred when I go for my run.

Update: After a great brunch with what I call "the birthday bunch" (we're a group of friends who get together rarely, but always for someone's birthday, and always at a restaurant), my wife and I decided to go to Play It Again Sports so I could look for a bicycle and some weights. While the location we went to (Kennesaw) had tons of weight machines, their selection of weight benches and free weights was meh. So we bagged it and went home.

My wife went out to do some work at Starbucks, and I hit the pool. What an awesome day for the pool. Aside from the obstacle course that is our pool on weekends in the summer, I had an awesome time. I worked it out to burning a little over 600 calories in a little under an hour. I did 4 sets of 10 laps again for 1/2 mile of swimming.

Day 69 - a late night workout and...

I decided to do the shred tonight after dinner. Had 2 slices of pizza and a greek salad. It's a good thing I shredded because I was so hungry today. I ate like 2400 calories. Which is still within my limits (with exercise) but usually I'm around 1900. So I pulled out the old Jillian DVD and went to it. I feel great for it. Still planning to run tomorrow morning as well.

In a bit of bad news, I went to my appointment for waxing today and it turns out that they wouldn't do it. Why? Because of the meds that I'm on for my acne. Doxycycline and Retin-A don't make a good mix for waxing. The lady said I could blister or even bleed and that she had waxed her sister and seen that issue. So I guess it's a buzzcut for me before vacation. Oh well, it's probably for the best.

Day 68 - more running

I did c25k this morning. I actually kinda sorta enjoyed it for a few minutes. Of course, the last interval pushed my limits - just in my legs. My thighs were burning a bit in the last piece. But I was actually faster today than I was on the first day of week 2. I've decided I'm going every other day rather than just 3 days a week. It's easier for me to keep track of.

On my off days, I'm doing the 30 day shred. I may also swim on off days, but I've been giving a rest to the swimming because I was sick and because of the new tattoo. I miss it though, particularly how good it makes me feel, and the breath support it provides. So I'll probably start up again this week.

Tomorrow morning = the 30 day shred again!

Free Jillian Michaels mini workouts from Exercise.tv

I just saw on the shredheads blog that exercise.tv is giving 15 free mini workouts by Jillian Michaels. Why? I strongly suspect that it's because she's putting out a new dvd, "Ultimate Body Makeover." It's not available on the site - www.exerciseTV.tv/jillian - as of now, but I'm sure it will be there soon.

I haven't worked out with any of the mini workouts yet, but I downloaded and watched a few of them. They look like typical Jillian style workouts - very much like the 30 day shred. I'm sure these are great for if you need a bit more than the shred, or if you want to target some specific areas. I'm going to put them on my iPod and bring them on vacation with me!

ExerciseTV also has an interview with Jillian Michaels posted, that may provide some insights into Jillian's philosphy on diet and exercise.

via shreadheads via Cities on the Cheap

Day 67 - Get into the groove, boy!

This morning, I worked out to the 30 day shred for the first time in almost 3 weeks. It was a great workout, but OW! I did level 1, and had no problems doing the whole thing, but my thighs are way sore! Oh shred and Jillian, how I missed you! I definitely need to keep doing the shred - I feel so much better for it. I haven't yet figured out how I'm going to work in swimming, I may do that in evenings when I shred so I can have a whole day to recover from C25K. Or I may switch them around. Decisions, decisions...

I promised some info about my reward for finishing the shred. Still can't share yet, but I can say that I've planned my vacation! We're going to Puerto Rico and I'm so excited. It's even more motivation to keep up with my exercise.

On the vacation note I'm doing something else I've never done before. I made my first appointment to get waxed for this coming Friday. Guys, if you've done this, or have considered it, let me know in the comments. Anyhow, it's all my back, shoulders and belly so we'll see if I can handle the pain (I'm sure I can what with the tattoos) and if I like it. If I do, I'll go again a day or two before we leave on vacation. This is a present to my wife, and a bit for myself.

Day 66 - c25k week 2 starts

I did the first day of week 2, and it was better than week 1. Maybe it's because I took a week off to recover from being sick, or maybe it's because I'm getting in better shape, but I didn't dislike today's exercise. There were moments that I actually enjoyed it, although I'm not yet ready to say "I like running".

I did the whole thing - and because this morning was so temperate, I didn't sweat as much as I usually do. I never got out of breath, and my leg was feeling better for most of the time. I can finally see myself getting more into running, even if I'm not ready to like it yet.

More good news - look at that weight tracking column on the left of this page. Do you see that? I lost over 6 lbs this week! My weight is finally catching up to my size and activity. Bonus!

I realized, however, that only the c25k is not going to be enough for me. I'm going to have to alternate on off days with swimming and the shred. I definitely need some more upper body attention and the shred will help with that. I may also move to an every other day approach, rather than a strict 3 day per week approach. I'm pretty sure that this would give me enough rest time but keep me active enough with the running to make me happy.

OMG! Stop and re-read that last paragraph! Seriously!

Ok, now realize, that 3 months ago I was sedentary, a couch potato, and I HATED exercise. Do you see why I wanted you to re-read? Do it again! I'm actually wanting more exercise! This is amazing.

Day 65 - been gone so long, it's good to be back

So, between my weird leg condition, and the cold I caught last week, I ended up having to take a week off. But this morning, I got back on the wagon (or horse, or exercise kick) and did week 1 level of the C25K. I wanted to make sure I didn't overdo it with my leg and the cold recovery.

Turned out that I was fine, and I'll be doing week 2 starting Tuesday!

We also booked most of our vacation trip so it's real now! Yay! Another goal to work towards.

Days 63 & 64

Yesterday evening I went swimming - one of my off day activities.

I didn't plan on doing this much, but I ended up doing 4 sets of 10 laps each. My community pool is 75' long, so that's 3000' which is a little over 1/2 mile. I couldn't believe it. I'm so excited. Someday, I hope to be able to do the whole 1/2 mile as one set, but for now my endurance is up and I'm pacing myself well so I'm way happy.

This morning, I did day 3 of the C25K. My foot didn't bother me until about half way though. Normally it's almost immediate pain. I guess the medication (mobix) and the elevation, ice, and heat are working. I feel ready to move on to week 2 of the C25K. That should start Tuesday!

Day 62 - a lot to share

I did my 2nd day of week 1 of the c25k this morning, and the pain in my foot was back. I took a shower afterwards, and when I was drying off I noticed a huge lump on my right leg/calf, with LOTS of pain. I figured this to be the cause of my foot pain since today's run caused pain from the foot all the way up to almost my knee.

Made a doctor's appointment and found out that I have Superficial Thrombophlebitis - which is an irritated and swollen superficial vein in my leg. It potentially has a blood clot, but this isn't the dangerous kind since it's superficial and not a deep vein. Still it's very painful, and was probably brought on by the exercise. I'll be icing, heating, elevating, and taking mobix. The good news is that I can still run if I feel ok doing it. We'll see since tomorrow is an off day anyways.

As for the past 2 days, you'll notice that I didn't post. That's because Wednesday was supposed to be an off day but I forgot that I had a gig Wednesday night. Between the load in and load out, and the show, I burned more calories than I do running.

So yesterday ended up being my off day.

Stay tuned!

Day 61, First day of the C25K!

I did it. This morning I walked and ran day 1 of the C25K. I didn't really enjoy it until I was to the 7th interval, but I did the whole thing. I walked briskly when I was supposed to walk briskly, and I jogged briskly when I was supposed to do that. I think part of my challenge was that where I chose to walk/run in my neighborhood there was a fairly steep hill and I started up that. That made things tough and I think it tired me out.

Also, my right foot was bothering me, but only the outside of my foot. Not my heel, not the ball of the foot, not my arch, just the outside. Bizarre since I'm using the new shoes.

I'm going to stick with this and see how I do after some more time, but I can tell you that it's a great workout - I can see why so many people run as their exercise. I'm hoping that the pain goes away (I'll see if it's still there on Thursday, if so I'll talk to one of the running people I know).

I can also tell you that although my knees feel pretty good and I didn't have any pain there when I was running, my quads, calves, and shins are killing me - in a good sore way.

Day 60 - and the shred is over!

Wow, what a month! The results speak for themselves, so I'll get right to it:

30 days of the 30 day shred and 10 days at each level:

• I'm down about 10 lbs.
• I'm down 2 pants sizes from a 40 to a 36 (actually a little more, I think I'm between 36 and 34)
• I'm down an average of 2 inches across midsection (chest, belly, waist)
• I'm down an average of 1 inch across my thighs and butt
• I'm down an inch from my neck

Tomorrow starts the C25K and I'm way excited about it. I'll of course keep up with my weigh ins and measurements (and photos which I'm just not yet ready to share with you all).

As for my reward, you'll just have to wait and see what it is. I already have it planned out, but I think it'll be another couple of weeks before I get it.

Wish me luck!

Day 59, Independence day - freedom from tyranny and from fat!

I was going to take a break today because my stomach was bothering me this morning after a delicious dinner at Mellow Mushroom - mega veggie pizza.

I think I ate dinner too late, and thus the issues. I ended up going through with the shred at about 2pm.

I'm really glad I did - it was one of the better workouts I've done, I'm sore now, but in that good way, and I only have ONE MORE DAY!

I'm really excited to start on the c25k - my first day of that will be Tuesday.

Day 58 - Another shred day down

I finished the shred late this morning since today was an off day from work. I'm really sore and my arms and legs feel like limp spaghetti, but it's a good sore.

I'm really excited to start on the C25K next week - I'm totally ready for a change to something new.

I'm going to take my wife over to Big Peach Running Co. today to get her fitted for some shoes (she's going to start exercising again now that her achille's tendon is all healed up). While I'm there, I want to look for some socks for myself that don't have seams across the toes. Those seams bother me when I shred, but it's not long enough to make a difference. I'm guessing it may be worse during the c25k so I want to prepare!

Day 57 - Come shred away, with me!

Yesterday, I met a friend and business associate over coffee (don't worry, I had a Starbucks Tall Mocha Frapuccino Light with no whipped cream) and she commented on how good I look. That's a great feeling when someone tells you that. She recently finished a sprint triathlon and I was in awe of that and told her as much. She chimed in that she thought I should do one and I said that I might be planning that for my next next goal. I'll still need to buy a bicycle though. She asked me about the shred since I do a daily facebook update, and what exactly it was. I told her that it's Jillian Michaels' 30 day shred dvd. She was in awe! She said, "I do that too, but I'm only up to level 2, and I don't do it every day. " She didn't think that people understand what it means that I do this every day! That just made me feel great!

So, I went swimming yesterday evening and did a full 1/4 mile. I figured out that my pool is 75 feet long, so if I do 18 laps, that's 1/4 of a mile! I did it in 4 sessions (not all together), but I felt great because of it. It's my secret buildup to being ready for a triathlon (shhhhh - don't tell anyone).

I shredded this morning, and even though my upper body is sore from the swimming, I managed to get through the whole thing. Not sure if I'll do it tomorrow or take a break and just swim, but in either case, I'm getting my daily exercise in! 3 more days of the shred, and then it's C25k time!

Day 56 - I've done 26 days of the shred?

It's tough for me to believe that I'm so close to finishing up the shred. Last night, I did some yoga to stretch myself out in preparation of shredding today. I'm not sure why, but when I shred two days in a row, the second day seems to be easier, but a better workout. Of course, I was sweating like a fiend. Of course I tried a little more with my knees today. I was able to modify the jumping moves so that I could actually do them. I like them, just worry that my knees might suffer.

I'm noticing subtle changes to my physique as I go along. Yesterday, my wedding ring felt too big on my finger and my watch was loose even though it's the same spot I always wear it. Today, I could picture myself without a flabby belly for the first time in as long as I can remember. Like it was an attainable goal!

I'm probably going to swim tonight.

Day 55: 5 more shred days. Woo hoo!

Although yesterday was going to be a day off from the shred, I decided that instead of taking full days off in between, I'm going to swim on my days off. I'm really enjoying the swimming and it's some sweet exercise. It's like a liger.

I swam for about an hour and 15 minutes, with maybe 35 minutes of intense activity. I'm gradually trying to build up my stamina with swimming but I know that will take time. I have gotten a bit better about my form and about my breathing which seems to have helped. I may need to invest in a noseplug as I keep getting water in my sinuses when I try to do a backstroke.

I did the shred this morning. I think I was a bit sore from the swimming, but it makes me sore in different places than swimming does. Overall, I think I'm enjoying this fitness routine.

I'm getting really excited about starting the c25k in about a week - anyone have any tips for me?

Day 54: Another day off, another great workout

The shred seems to be tougher/better for me when I take a day off. Now today's may be because of all the swimming I did yesterday, but I could barely keep up with some of the exercises this morning. I did the whole thing, and feel great because of it, but wow!

I've decided that I'm doing the c25k next, with banish fat, boost metabolism OR more of the shred on off days. I'm probably going to continue swimming on off days as well, at least while it's hot.

The good news about c25k is that I have several friends doing it at work, so I'm hopeful we can all do a 5k together when it comes time.

Day 53 - another shred down

I've now completed 3 days of level 3. I'm feeling really good about myself generally that I've been able to do so much, and am pretty stoked about what's coming next - the couch to 5k program! Not sure how easy it'll be since it's so hot here in Atlanta, but it'll be worth it.

I'm being extra careful because of my knees - but those seem to be doing ok provided I take breaks when my body tells me, and ice them regularly (and use the stabilizer).

All in all, I'm in a great mood.

Just got back from my swim - I forgot both how much I love swimming AND how much of a butt-kicker it is! I swam for 1 hour and 10 minutes - 40 minutes of serious swimming with time in between to cool down and get leisurely. It was awesome, but I'm gonna hurt tomorrow!

Plus - not only was I not the biggest guy there, today was the first time that I really wasn't that self-conscious about my belly/moobs. I still have a bit, but I didn't feel that bad.

Day 52 - The measurements are in

Before I get to the measurements, a quick note about my workout and my days. I generally try to exercise every day, but some days, my body just says "no way". I don't feel bad when I need a break, but sometimes it messes with my motivation. So, I recently started doing yoga every night. I do the shred in the morning, and recover and relax with yoga in the evening. I just started with the yoga 2 days ago, but I can tell an improvement in my muscle recovery and flexibility already. It may also help that I was doing yoga early on with the Wii Fit during my first 30 days. Anyways, the yoga really does relax me and it gives me that "I just stretched so I'm really in touch with my body and muscles" feeling. I'd recommend it!

My knees are hurting me a bit today after day 2 of part 3 of the shred. Not like they were in part 2, but I think there's a danger that I could get too rough on them. So, still taking it easy, taking ibuprofen, and the yoga is helping as well.

Now to the results (drumroll please)...

On day 22 I:
Lost 1/2" off my chest
Belly stayed the same
Lost 1/2" of my waist
Both biceps stayed the same
Hips stayed the same
Lost 1/2" off my butt
Lost 3/4" off my neck

Pretty good results, eh?

Day 51 - 3 weeks of the shred down!

Today marked my first day of part 3 of the shred. Let me tell you - it's a real killer. Lots more plyometrics (jumping stuff), lots more weights, overall just more effort. I feel really good after doing it, and I did the whole thing, but I had to take a LOT of breaks.

Strangely, my knees aren't really bothering me, but that might be because I took extra precautions on anything that looked like it could give them trouble.

Last night, I tried the Tai Chi DVD and for the life of me, I couldn't figure out how to follow along. I don't think I'm stupid, but it's not really created for beginners, IMO. Move left, move right doesn't really explain where to put my feet, how to move my hands, etc.

So instead, I did about 20 minutes of the yoga DVD. I really liked that one. VERY relaxing and healing.

After my workout this morning, I noticed that my stretch marks are coming back on my belly. Another indication that all this effort is paying off! I may end up taking a day off tomorrow, depending on how sore I am, but I'm still planning to do the workout as of now.

Also - tomorrow is another measurements day!

Day 50! 10 more days of the shred

Had a great workout this morning. My knees are feeling better. I even did the oblique twists and skater today (with no ill effects). Today was the last day of level 2 - tomorrow starts level 3. Also, I was shocked when I went back to the Lucky store to use my credit from last time and discovered that I lost another size! I'm in 36 sized pants now!

I couldn't believe it. I had to have BOTH salespeople come take a look, but I fit in a size 36. This is a H U G E day for me. I haven't been size 36 since high school! That means I haven't been this size in 20 years!

We went out for Father's day last night with both sets of parents. We went to the Cheesecake Factory. I had grilled mahi-mahi, broccoli, and asparagus so that I'd be able to share some dessert with my dad. We shared the key lime cheesecake and it was delish! The whole table tried it and everyone said it was light, refreshing, and just the perfect thing. I keep rediscovering that it's all about choices. I chose last night to eat really well for dinner (and all day, for that matter) so I'd be able to join my dad for a special treat.

After dinner, we went to Barnes and Noble bookstore. I walked around and around until I realized that holy crap! I only have a little more than a week on the shred! I have to pick my next thing. So they had a buy 2, get 1 free DVD deal. I picked up Step by Step Tai Chi with Tiffany Chen because Tai Chi is something I've always wanted to try, another Jillian Michaels DVD, Banish Fat, Boost Metabolism because Jillian's shred is working so well for me, and my wife picked out Yoga to the Rescue - Feel Good from Head to Toe with Desiree Rumbaugh for the two of us.

So I may do the second Jillian DVD next, or I may do the Couch to 5k next, or I may mix it up and do many of them. Not really sure, but hey - now I've got options!

Day 49 - 19th day of the shred

One more day until part 3! I'm actually quite excited. It's probably time that I figure out what I'm going to do next.

I'm thinking about picking up the Wii Active, by EA Sports AND doing the couch to 5k (C25k). I'll have to do both because the c25k is only 3 days a week, and I really want to keep going with the daily thing.

I may also consider some of the other Jillian Michaels dvd's - or - doing the shred some more.

Thoughts?

Day 48 - 6 weeks, and almost to level 3

Today's workout was a killer! I'm not sure what it was. I started out with the 5lb hand weights, but found that I had to switch to the 2 lb ones before I was done with the first circuit. I don't know if my form was better this morning, if my knees are feeling that much better, if it's that this is the first time I've done back-to-back since my first day off, but I am sore all over.

Sore in a good way, but wow - I'm tired.

The good news? I'm still seeing more results. My belly is the thing that seems to be shrinking now. I think the shrinking circumference is paused, while my "roll" (the area that hangs over my pants) is going away. Can we say, YESSSSSSSSSSSSSS!?!?!?!?!!!!

Day 47 - Ok, so I skipped another day

Yesterday was an extremely busy day for me, so I had to skip the workout. I had to meet with a roofer (our house needs a new roof), bring my car in (the check engine light came on), and a whole host of other errands, along with getting in to work.

So today, I did the shred again. I missed it! I feel so much better for having done it today. It's still a great workout.

I can't believe I only have 3 more days until level 3!

Day 46 - We all have to rest some time

Yesterday, I took a day off from the shred. When I woke up in the morning, my knees, thighs (quads), calves, ankles, and basically every part of my lower body was screaming for rest. So like the good camper that I am, I listened. I was a little worried that it would be really easy for me to take another day after that and so on, but I jumped back into the routine today.

This morning's workout was great. I'm still being extra cautious with the high impact stuff, but I really missed the workout yesterday. Glad to be back in the saddle, and I'm still looking forward to part 3 in 4 days.

Day 45: Half the way there!

Today is day 15 of the shred. That means I'm only 15 days away from finishing it (and from starting on my next 30 day program). I did my workout this morning, even though I wasn't really in the mood again.

I think someone's got a case of the Mondays!

I used the knee stabilizer, I took my Ibuprofen, and my knee is starting to feel better. It still gives me twinges, but it's not as bad as it was. It probably helps that I used some Tiger Balm on it last night as well.

I continued with the modified versions of anything that was remotely threatening to my knees, but I did the whole thing again. I'm still sweating like nobody's business - which is a good thing - but I'm keeping the routine going.

One thing I'll say about my knees, that I noticed last night is that I'm nearly positive that it's muscular. I'm starting to see some muscles around my knees (which is something new). You know that muscle that's just inside and above your knee joint? That's the one I'm seeing, and it's also the one that's been bothering me.

I've been giving some thought to what to do next. Lots of my friends and supporters have suggested the C25K program (Couch to 5K) which I'm strongly considering even though it's 9 - 10 weeks and not 30 days. But it's only 3 days a week so I could still do something else on the off days. Or stick with the shred. I'm just not sure yet.

Day 44: and the shred goes on

I did the shred, part 2 again this morning. Nothing much to update, other than knee pain being significantly less (but still there). I get twinges every now and again, so I'm sticking with ultra-low impact versions of anything that can be tough on my knees.

I'm still feeling good from the exercise and plan to keep it up.

Day 43: Feeling MUCH better

Last night, I stopped in the local drug store to pick up a few necessities. Like a knee brace and a fancy wrap around ice pack. I stopped over to the pharmacist to ask him about the stiffness/pain that I've been having in my knees (mostly my left knee). He said two things - first, my assumption was correct, I'm making things worse because I'm overweight and that's one of the things that sucks about getting active as an overweight person. More motivation to stay active and lose the weight, I say! Second, I had asked him about herbal supplements for joint health and the like. He said some help more than others, but to use Ibuprofen for a about a week and see if that helps first.

So last night I took some Advil, and again this morning. I was going to take a break from exercising today, but after the Advil, then the knee brace I was feeling better. And on top of that, around 10 am (I know, way late, but I said I was planning to take a break!) my body started telling me that it needed to get some exercise, so I figured I'd try it.

I did lots of extra stretching. When I say lots, I mean I stretched for about 20 minutes before (as opposed to Jillian's normal 2.5 minutes) and another 30 minutes afterward. I'm sure that helped. Also, I wore the knee stabilizer. Can I just say that the thing is awesome! It totally kept my knee from moving side-to-side. I may get one for the other knee, although since I stabilized the one that was giving me more trouble, my other knee seems better as well. We'll see on that one.

Then on top of that, I was extra careful in any of the higher impact moves, or those that typically give me more trouble. Side-jacks, lunges, plank-jumps and the like. I really took it easy on my knees during those. I still got a great workout. If you do this, make sure you keep moving even if you have to modify the exercises. Like Jillian says during this one, you can make them as hard or as easy as you want to, just keep going.

After the workout, I did my post-workout stretching and I iced both knees for 20 minutes each. I may follow up with another 20 minute icing session on the one bad knee for good measure.

Needless to say, I feel great. I am now to the point where I need the daily exercise, and that also makes me feel great. Hopefully, I'll lose another inch or so after 7 days of part 2, but that's another 4 days away.

Day 42: 2nd day of part 2 of the shred

I did the whole thing again this morning. I had to modify any of the exercises that are tough on my knees, as my knees have been killing me for the past few days. They're mainly sore, not in pain, but I think part of my problem may be that I'm not positioning them correctly. I watched a little more closely today and it was a bit better, but I still have pain. Plus it doesn't help that I'm overweight (one of the main reasons I'm doing this in the first place!).

Outside of the knee issue, I'm still feeling great. Part 2 has made different muscles sore than part 1 and I can feel the difference. I'm glad I'm doing this - just wish my knees weren't bothering me. I may have to take a break and see if that helps. We'll see how I feel tonight.

Oh - and today marks 6 weeks of daily exercise. That feels really great!

Day 41 - first day of part 2

I did part 2 of the shred this morning. WOW! What a workout. I got so sweaty - even more so than day 1. I made it through the whole thing without any breaks. I was a little slower than Jillian because some of the moves were a little bit harder than in part 1.

I had to get myself coordinated for them and that's not really my strong suit (coordination). Particularly the twist cardio move and any of the ones where you have to have good balance (think lunges). I do them, but I always end up having to re-balance myself at least once if not more often in the middle of the workout. I think this may be part of what's bothering my knees.

I absolutely love the walking pushup, however. I know a lot of the folks who blog about the shred hate this one, but I'm wondering if it's a guy/girl thing? Because it is actually fun to me to do that one!

After the first day, I have to say that I like part 2 better than part 1.

Day 40 - Wow - it's been 40 days?

Like Moses from the bible, it's been 40 days since I embarked on this journey. Honestly, I'm feeling much better for having started on it. I realized that now is the perfect time for me to get in shape (well - any time is the perfect time to get in shape, but for me, now is perfect) because it's only going to get harder as I age. I might as well establish the habit now and get my body closer to ideal while it's easier. Don't get me wrong, this hasn't been easy, but it's been worth it!

I'm seeing results, my friends and family are seeing it, and I'm very hopeful that my doctor will see the results in 6 months as well. My biggest problem now from a health perspective is my cholesterol and I'm working on that as well. Changes to diet, exercise every day - the work I did last month made a difference, and I'm hopeful that the work I'm continuing will as well.

Tomorrow is PART 2 of the shred. I'm excited. I'm also a little scared. If it's anything like part 1, then I'm in for some pain. In a good way, of course.

Day 39 - feeling good

I got up this morning feeling ok, started the shred and felt great. Even the first circuit, which I still hate, was ok. Once I passed that first circuit, I felt awesome. I switched to 5 lb weights for most of the workout, and did just about everything in full form (not modified).

As soon as I finished working out (and after my Wii weigh in), I took a shower. I've decided that this is something I need to do every day (as opposed to waiting 30 minutes while I eat some breakfast or cool down more). The shower totally relaxed me and got me ready for the day.

I think I'm ready to move on to part 2 on Thursday, day 41!

Day 38 - 8th day of the shred, and the results are in!

I knew my measurements yesterday had to be wrong! I did them again this morning, before working out, and it turns out I lost 1 inch off my belly, and a whopping 2 inches off my chest! That's huge results for 1 week of exercise.

This morning, I didn't really want to get started again, but once I made it thought the first circuit I was feeling much better and had no problems finishing. I think it's that first circuit that's such a bear. It's the one with pushups, jumping jacks, and jump rope. I always do it, but I usually dread it. I'm up to nearly everything in regular mode which feels good. I'm currently debating switching to 5 lb weights prior to switching to part 2.

My diet plan is going well. I'm eating lots more fruits and veggies, and trying to get more fish in. I'm supposed to have at least three 4 ounce servings per week.

Overall? I'm psyched! Any suggestions as to what my next 30 day activity should be? Leave them in the comments!

Day 37 - one week of the shred down

Today ended up being a good day for exercise. I got up late (9:30 am) relaxed for about a half hour then started the shred at 10 am. It was much easier today than it was yesterday. I think yesterday was just off - plus I had some pretty good motivation reasons today. I actually ended up doing about 5 minutes more of cardio because I felt like I needed a bit more. My weight was down for today - and I've posted it over on the left there. I'm still up overall, but I'm seeing changes in my body makeup.

I did my measurements this morning, after my workout which I think was a mistake. I think I'm actually a bit swollen from the workout and will remeasure tonight. Nothing changed as of the end of week 1 which is odd because as I mentioned, I can see changes to my physique.

I have about 3 more days of level 1 before I'm supposed to move on to level 2 of the shred, but I think I may hang out with level 1 for a bit longer as I'm still getting a lot out of it. We'll see how I feel in 3 days though!

Day 36 - the unwanted shred

Well, I did not want to work out this morning. I did, because I promised myself that I would, but I didn't enjoy as much as I have in the past few days.

It wasn't bad - I did the whole thing mostly unmodified, but I really couldn't get motivated for it. I'm still sore, I still was sweaty, the music helped a bit, but this was the first weekend that I've been ambivalent about it.

I'm not injured, my muscles aren't in tremendous pain or anything so it's not that. I'll just chalk it up to the weather.

Day 35 - the 5th shred

Awesome - that's all I can say about today. This morning, I did the whole shred and nearly everything was in "full" position. I did the first round of pushups all in full position and the second round I did half in full position. My butt kicks were higher than I've done before today. Jumprope even kept me going. My arms and chest are incredibly sore. My abs are sore as always. My thighs are still burning. But it all feels great.

Today was the first time that I muted Jillian and listened to my mix that's down there at the bottom of the page. Oh, it was phenomenal. So much easier this way! As it turned out, the music really kept me going when I felt like I needed a break. I think that was a big part of the difference between prior days and today. We'll find out tomorrow!

On top of that, I feel like I ate really well today. I bought some lowfat, low sugar, low carb yogurt smoothies this week to try. They're Dannon brand, and in my opinion they are b-l-a-n-d. I mean, they don't taste bad, but they don't taste particularly good either.

So this morning, I got the Stoneyfield Farms version to try. It's much more calories, but it also tastes that much better. I think it may have given me gas, but we'll see tomorrow when I don't have one. ;)

In related news, a little story...

Since I was young, I've always had a few food allergies. One of those is fresh pineapple. So the other night, my wife is eating a fruit salad that included pineapple. The last time I had pineapple has to be at least 20 years ago. Anyways, I asked her to give me a little piece to see what it does to me (if I'm still allergic). Dum da dum! No reaction. I was psyched because pineapple is one of those delicious fruits that's in just about everything tropical. I'll give it a couple more tries over the coming days to see if I'm truly over the allergy.

Fast forward to today. One of my other allergies was tree nuts. So I've been reading a lot about eating healthy, and one of the things they recommend all the time is walnuts. Not just for the "real" food and healthy oil content, but bonus! it's also good for my cholesterol. So I bought a little bag of walnuts at the corner grocer near work and had them with some raisins as a dessert after lunch. No more allergy!

This evening I went to pick up some dinner and decided that I'd have some salmon. So I was wandering around trying to figure out what to have with it. I decided to make some yellow rice and black beans. Once I chose that, I also decided to make it cuban-style. Oh Em Gee! This was one of the best dinners I've made in quite a while. I'm only sorry my wife wasn't home to enjoy it with me. I made it as kind of a trial to see if it would be good and I think I found my new favorite meal to make.

Recipe:
Salmon (2 servings of 4oz each)
KC Masterpiece Chipotle and Lime Marinade

Marinate salmon in 4 tbsp of marinate for 30 mins in the refrigerator in a sealed container
Grill 10 mins for each inch of salmon thickness

Yellow Rice
Vigo Saffron Yellow Rice
Prepare per instructions, using olive oil

Black beans
Publix canned black beans (serves 4)
1/4 diced tomato
1/4 cup diced green pepper
1/2 cup diced onion
2 minced garlic cloves
1 tbsp white cooking wine (I used some leftover white wine)
1 tspn oregano
2 tbsp olive oil
3/4 cup water

In a large skillet, coat with olive oil over high heat, saute peppers, onions, garlic for 8 - 10 mins or until carmelized.
Add remaining ingredients and simmer for 8 - 10 mins.

I made a side dish with Birds Eye Steam & Serve Spring Vegetables in Citrus Sauce, but combine with any vegetable you like.

Serving sizes as per packages.

Enjoy and let me know if you make the dinner and how you like it!

Day 34 - And the shred goes on...

Great workout this morning on the shred. I'm sore, sweaty, and feeling it, but oddly, I'm in a great mood. I'm getting to where I actually need the workouts. I don't know if it's endorphins or whatever, but I feel really good when I work out now, even if I am sore.

This morning, my dogs went crazy while I was working out, so I had to stop and start over. Even so, I managed to get through it again with only a few <5 second breaks. I'm almost on ALL of the real pushups only a few more to go in the second set.

I still am doing a few modified pieces, but overall I'm getting there. If I stay at this pace, I'll probably switch to the 5 lb weights before I move on to part 2. I've read that the 2nd part is like starting all over again in the ass kicking department.

Jillian is starting to grate on my nerves a bit. I like the motivation, but I don't really like to listen to her talk! Plus, the music is HORRID! I've gone ahead and taken several people's suggestions and created my own workout playlist. It's down at the bottom of the page. Feel free to use it if you'd like. It's free and web-based so no download!

You can leave your favorite workout songs in the comments, or even make your own list and link it there.

3rd shredding day - 33rd continuous exercise

I made it! This morning I was able to do the whole shred with only a few 5 second breaks. It felt really good to see my endurance improve, but I really had to push myself to do it. There were several times in the cardio sections that I wanted to just stop for a minute, but I pushed myself to do more. I'm glad I did, but ugh - I'm way sore again. Pain headed down the stairs to get to the car this morning like I had on day 1 of the shred.

The good news is that even though I'm only 3 days in, I'm already starting to see some muscle definition that wasn't there before I started - mostly around my obliques (under my moobs). Which, btw, my moobs are also shrinking incredibly and I'm so excited about that! That started with the Wii Fit stuff last month, but the shred is helping in a major way.

A quick note about proper diet and my friends:

Yesterday there was a bit of a dustup on my Facebook status talking about whether or not I'm eating properly. Nothing major, no feelings hurt or anything like that, just some of my friends who are more advanced than I am giving their opinions and advice. I totally appreciate everything they're trying to do but I got a bit overwhelmed and felt intimidated (due to the difference in level and expertise). The truth is that they're right. I need more protein in my diet, and I need to eat less "junky" food. Both of those have always been my weaknesses. However, it's important to note that I'm like 30x better than I was before I set out on this journey. So it's gotta be small steps that I can incorporate into my daily routine and make into a lifestyle change. I told my friends that and everything's cool. If you guys are reading this, thanks again for the advice, keep it and the encouragement coming - that's what I really need!

I'm really glad that I've started on this "health kick" and I'm doubly glad that I'm seeing results. My weight is going up from the 30 day shred at least during these first few days, but I'm pretty sure that the inches are coming off. I'll do a measurement check in on day 7 and report back. As usual, I'll also do photos, but I probably won't be sharing those publicly unless you ask.

Day 32 - second day of the shred

Today was easier than yesterday. By comparison, yesterday I felt like I had been hit by a truck. My entire body was sore and sweaty and quivering. Today, I still feel like I've been hit by a truck, but in specific areas of my body. My shoulders, thighs, hamstrings, arms, and particularly my abs are incredibly sore. But feeling good.

This workout really works, and I'm pleased that I was able to stick with it for day 2. Today was also a bit better in terms of lasting through the thing. Yesterday I had to take a 10 minute break to catch my breath as I really couldn't breathe. Today, I only needed 2 minutes. I also did more of the pushups in regular style than yesterday. Yesterday I did 5 regular and the rest modified. Today I did 10 regular and the rest modified.

Even though my knee is still bothering me, I pushed through and was able to do the butt kicks today as well. So I'm making progress. I am still weighing daily for tracking purposes (and so the Wii doesn't start yelling at me) and I lost a little bit today. I have a feeling I'm transforming my muscle so I'm really not going to lose much. I'm ok with that, as I'll look and feel better.

Still in a really good mood from the working out. I think it's endorphins.

I can't wait until I'm able to do the "real" versions of everything and move on to phase 2!

Day 31: The first of the 30-day-shred

Oh. My. God. I am in such pain. The shred literally kicked my butt. And I had to take a break half-way through. What a wimp I am.

I can tell you that this workout really works. I even had trouble getting down the stairs to get in my car this morning. I was breathing hard almost the entire time, my body was drenched in sweat, and I was a quivering mass of goo only 10 minutes in. I used 2 lb weights and had to do the modified versions of almost everything (hint: modified = less impact, but less work), but I finished it! That's right, I did the whole thing!

Ok, so there was a bit of complication in that yesterday my dog Stoli knocked me into our coffee table, and I really banged up my knee. That was bruised and sore today and made it so I couldn't really do the "butt-kicks" exercises, but other than that, this workout was awesome.

I have a couple of other things to add here:

• First, the shoes that I rewarded myself with for completing the first 30 days are just AWESOME! Even though my entire body was in pain, my feet felt great (and still do).
• Second, I did some "before" measurements just so I can check my progress and see what changes there are after 30 days. Those measurements are below.
• Third, I'm not going to publish my weight every day now - I'm still tracking it daily, but instead I'll be publishing it weekly. It provides more room on the blog, and is frankly just easier.

Measurements at day 1 of the 30-day-shred:
Chest: 46"
Bellybutton: 45"
Waist: 42"
Right bicep: 16"
Left bicep: 15"
Hips: 38"
Butt: 41"
Neck: 16.5"

Day 30 - Hooray!

Yay! Today is the 30th day and with this morning's workout, I've finished my first promise to myself. I feel great and have seen some great results, even though I gained 4.4 lbs this morning. Again, it's the sodium thing - I really have to start watching that much more closely! So, here's how I'm rewarding myself:

First, a new pair of running shoes. I strongly recommend going to a running specialty store, especially if you've never done so. I went to Big Peach Running Co. in Kennesaw. The salesman who helped me, Nathan, was great. He told me that he's on the running team for KSU, so I felt pretty confident in what he had to say. Anyways, first they had me stand on a machine that analyzes how you stand. It turns out I have mid to high arches (a good thing) and my balance is a bit to the right - which I know from using the Wii.

Next, they put me on a treadmill and video taped my walking and running. They do this to determine your pronation. That's how you land on your foot when you run. Do you land flat, on the inside of your foot, or the outside of your foot. It turns out that I am a neutral pronator, but I splay my feet out as I walk. Of course, I know this too (the splaying part) because my mom always used to tease me about it as a kid. I asked Nathan about this and he said it's normal and as long as you move forward in a straight line not to worry about it.

Next, he had me try on about 6 different shoes in an effort to narrow down my best fit. I narrowed mine down to two different brands. Then he put one on each foot (so you're wearing 2 different pairs of shoes) and had me walk, jog, run around for a bit. I'm really glad I took this step as the pair that was more comfortable initially turned out to be less comfortable once I was "working" in them. I ended up purchasing the Mizuno Wave Rider 12's for about $100. I think it's a great investment as I intend to keep the exercise routine going!

I also picked up a few other things that I'll need for phase 2 of my routine, in the 30 day shred. I went to Dick's Sporting Goods and got some 2 pound weights (my wife already has the 5 pound ones), a yoga mat, and a new pair of Umbro shorts that were on sale. Umbro is my favorite workout and exercise shorts.

Finally, today we're heading to the Georgia Renaissance Festival so that should add some additional exercise since we'll be doing TONS of walking. I just really need to make sure to keep the whole sodium thing in mind - particularly there!

Day 29 - back down a bit

Went out to Sushi with the wife last night. Dinner was delicious, but I forgot (again) how much sodium there is in sushi. Well - actually it's in the soy sauce, but still. I still managed to lose 2.0 lbs this morning, so that's a definite positive. I'm feeling great today. There's something to this exercise thing!

Yesterday, my wife told me that I look "skinny." That really made my day because it means even people that see me all the time are starting to notice. I still have a long way to go, but it's really working.

I'm also very excited about starting the new program on Monday, the 30 day shred. AND - I should be doing the "reward myself" thing tomorrow. All great stuff!

Day 28 - Up, but skinnier

The funny thing about today is that last night, I said to my wife, "I'm going to gain tomorrow." She said, "you don't know that, just relax and everything will be fine." I told here I knew I would gain because I ate a lot of sodium yesterday (check my food diary).

Wouldn't you know it, I gained 4.4 lbs. But I'm not worried about it, for 2 reasons. First, I'll probably lose it again tomorrow or the next day, and second, I lost an inch! Today marked the end of week 4, so I measured and did photos again. Yes I really did lose another inch. I'm down from 48" across my middle to 44" across. That's a H-U-G-E loss!!! That means I lost 4 inches in 4 weeks. Just unbelievable. I know it will get harder the closer I get to my goal, but I'm feeling great about it.

Also, yesterday my Jillian Michaels 30 day shred DVD arrived, so I'm all set for the next 30 days in my routine. I've decided my reward for keeping everything together for the 30 days that I promised myself, but it'll have to remain a secret for now. You'll find out after I reward myself!

Day 27 - 3 more days!

Today is a great day! Not only am I down 2.4 lbs as of my workout this morning, but my workout was really good. Today's exercise was one of those rare ones where I was in a good mood when I started, stayed in a good mood throughout, was feeling really good, and only started to feel better.

I did some yoga and mostly aerobic, but I must have had great form today because my abs are sore as all get-out (in a good way). I really feel good, and I'm noticing the inches falling off as well.

The Wii told me today that my progress was "incredible". That's because I hit my goal which was due 3 days from now. Of course, it's worried that I'm losing too quickly but I'm not because my goals are nearly always between 4 and 6 lbs every 2 weeks.

I'm also less than 10 lbs away from my college weight (10 years later) which feels awesome!

Day 26 - Good and odd

First the good news for today (really yesterday) - down another notch in the belt! I was shocked when I put my work pants on yesterday morning that I was down another notch. This belt is only 2 months old, but I'll take it if it means being healthier and looking better. I'm still feeling a zillion times better than I did before.

More good news for today: confirmed that the diet, exercise, and fish oil that I've been taking are helping. Cholesterol down, Triglycerides way down, bad cholesterol down. But my good cholesterol is also too low, so the doctor put me on SloNiacin. Which means I also have to take baby aspirin. I'm thinking I'll take the SloNiacin in the morning since it supposedly can give me an energy boost (B vitamins and all). It should also help with the cholesterol.

We didn't get to see the results of my CT Scan yet, but the doctor will be emailing me about it.

The odd news? Well, the scale at the doctor's office says I'm about 20 lbs heavier than the Wii does. I'm sticking with the Wii, because as my wife says, "pick one scale and stick with it". Frankly, there's no way I could go to the doctor's office every week anyways. The Wii says I'm losing, so that's what's important.

Still feeling really good - happier and less stressed.

Day 25 - Vindication!

I lost 3.1 lbs today, to make up for the 3.3 lbs that I gained yesterday. I knew that would happen, it's pretty much been my pattern over these past few weeks. I'm also REALLY sore from my workout yesterday, which is a good thing. My abs and my hamstrings are really tight which tells me that I've been doing things right.

I titled today's post "Vindication" because my friends on Facebook started commenting about how I shouldn't weigh every day, and yadda yadda yadda, but I told them that I wasn't that concerned and today shows that I was right!

Also excited because I'm still pretty close to the lowest weight I've been in 5+ years. It feels really good. I also have to add how much better I've felt since I started on this program. My mood has improved dramatically, my skin seems to be clearing up thanks to the water and diet, and I am just generally feeling ok.

Days 23 & 24 - you get a twofer!

Yesterday was great, today not so much. I dropped an extra 2 lbs yesterday, putting me at my lowest weight since I started. Felt great. We went out with my inlaws for dinner at Ted's Montana Grill and I ate pretty well. Went to Brewster's Ice Cream and had no-sugar-added, fat free, fudge ripple ice cream. It was really a whole lot better than I expected and didn't taste like fat free at all.

This morning, I think the ice cream and Ted's caught up with me. I think part of the reason may be that I didn't get my water in early enough. Anyways, up 3.3 lbs today. I'm ok, I think it will come off this week - tomorrow or the next day. And we're not doing anything for Memorial Day so no worries there.

Onwards with working out! I only have 6 days to go! I'd better figure out what's next! :)

update: I ordered my Jillian Michaels 30 day shred DVD from Amazon, as I've heard great stuff and I need to plan for my next 30 days. After that, I may go back to Wii Fit - or I may instead go to the new EA Sports workout for the Wii.

Day 22 - One more thing

I forgot to add that yesterday, I lost an inch in measurement around my middle, and I also took some pictures that I won't post until I'm done with this journey. But it's really interesting to me when I compare these with the first ones that even in a week I can see definite progress.

This morning, I got up at my normal time, worked out for about 50 minutes, and then started cleaning. I always forget that cleaning counts for calorie-burning activity too! Laundry and vacuuming will go into my progress tracker once I'm done (still have more to do).

For breakfast, I had some apple-cinnamon granola and some raisins. Working on getting my water in with the new water bottles.

Tonight, I'm playing poker for the first time in at least 3 weeks. We'll see how I do, because that's usually one of the places that makes it tough to not eat after 9 pm. I'll bring my water and see if that can hold me.

Day 21 - just wow

I really wasn't planning to reward myself this week, but I ended up doing it anyways. Here's why:

I had to get my CT Scan in the morning which was a whole to-do in and of itself. It turns out that I'm allergic to iodine, so they had to call and get new orders for the test. Needless to say, I was there for over 3 hours.

After the test, I ran some errands. I picked up two new water bottles to use instead of just refilling those plastic ones. I bought the Camelbak kind with what they call a "bite valve". One is stainless for the car, and the other is plastic to keep at work. I had a devil of a time figuring out the bite valve, so in case anyone out there reads this, they work as follows: there's a slit vertically across the top of the plastic piece. When you bite down on it, it's supposed to open up and allow water to pass through. I couldn't see that slit until I read that it was there, so just look for it. It may help to squeeze with your finger and thumb to find it the first time, too.

After the water bottles, I went to the mall since I was right there to pick up some tee shirts because after our last house cleaning, I found some gift cards. Check, got the tee shirts. But on my way through the mall, I spotted a Lucky Brand clothing store. It is my favorite brand, and I had never really shopped in one of their stores before. Now comes the good part.

Lucky Brand is pretty high-end denim. I figured that I'd try some on and see what they did for me. I had been a size 42 when I started this journey, so I started with a size 40. WAY too big. Tried a size 38. WOW! It fit! I couldn't believe I lost 2 pants sizes. Unbelievable. So I also figured I'd try on a pair of shorts. SIZE 36! Craziness abounds, I'm all smiles, the sales girl (whose name is Chemmy) keeps asking me how I did it. So I told her the story. Talk about motivation!

I think I may try the 30 day shred next and see what that does for me. 21 days down, 9 to go!

Day 20 - nearly 3 weeks and still going!

I lost 0.8 lbs today, which is a good thing (of course!), but even better, I'm starting to see some results in the mirror. I'll do some pics tomorrow - though I may not share them for the reasons I stated earlier in the blog - but that way I can document the process. What I saw in the mirror this morning was - much more definition around my mid section. Not my gut, although I'm noticing some shrinkage there, but more above that. Almost hourglass-y going on in my mid-section around my ribs. Also, I'm seeing some muscle cut lines in my shoulders - I haven't seen those in a while, and when I was working out years ago, they were one of the first things to show up. That means that even though I'm not doing weight training, the Wii is actually working! I'm most excited about fitting into old clothes and the fact that my man-gut and moobs are getting smaller.

Drank lots of water yesterday and managed to not eat after 9 pm again. It was tough last night though, because I didn't get home until late and so I didn't get any dessert. :( The price we pay to get in shape.

I'm doubly excited also because I took my followup cholesterol test yesterday after 4 months, and I've managed to lower my cholesterol by 50 points, which is huge. I'm still barely higher than I want to be, but I'll aske the dr. about it next week and see what options I have.

Day 19 - Up a bit, but some good news

I did nearly an hour this morning, and after the weigh-in, I'm up 1.3 lbs. Which is pretty normal for me, actually. I am seeing a pattern emerge where I gain little bits at a time, lose a large chunk, then gain again. I'm wondering if that will even out, of if that's just how I am. In either case, I think everyone's body is different, and it's worth finding out about yourself - if only so you know!

Anyways, yadda yadda yadda, that's not the good news for today. So far, I've managed to do everything that I've set out to do - getting all my water in (at least 2 liters/8 cups), 3 days straight of not eating after 9 pm, working out every day. When I had my dramatic weight loss yesterday, I felt really good. But that's not the news either.

The news is that this morning when I opened the closet to get dressed for work, I spotted a pair of pants that I had not been able to get into in about 3 years. So I thought to myself, "what the f, let's try those bad boys on." Wouldn't you know it, they fit! And I'm wearing them today. Ok, so really, they're a little bit tight - but I got in them! It's pretty cool. And proves that everything is starting to work.

I also had my follow up blood test this morning. This was to check my cholestrol after having been on some over-the-counter medications. I hadn't planned on altering my diet/exercise way back 4 months ago when I had the first test, but my suspicion is that these past 3 weeks will also help a lot. I'm sure the Dr. will be surprised when she sees how much weight I've lost!

Day 18 - Shattered my goal. BOOO YAAAAH!

I feel awesome! I did my usual workout this morning - aerobic and about 10 mins of yoga. Then I did my checkin, and holy cow - down 5.5 lbs. My body finally caught up. Given I'm a few days late, but I still am way psyched.

I was thinking about what I did different yesterday, and I realized two things. First, although I suffer an aversion to tracking my food, I went to a site yesterday that lets you do that for free. It's part of Lance Armstrong's Live Strong network, and it's a feature called the Daily Plate. It's not the easiest thing in the world to do, but it at least gives you a sense of what you've eaten in a day from both a fat and calorie counting perspective.

Anyways, I messed around with the Daily Plate yesterday and realized the second thing. Holy crap, I didn't eat enough! I was so surprised by this that last night I went to Mellow Mushroom for a more calorie rich dinner. I had 2 slices from a 4-slice small cheese pizza, and a lil' greek salad (with only one of their Espiranto dressings). I had 8 oz. of strawberry lemonade from Trader Joe's for a special drink (I had all my water for the day). I also splurged since I had so many calories to use and got a slice of cookie cake from the Great American Cookie Company for dessert. I know it's way indulgent, but I figured I'd try it and see what happened. Apparently, I need to eat more!

So for today, I'm going to try to eat a bit more during lunch. My stomach just rumbled as I'm writing this, so time for a banana!

Day 17 - and I'm up again

Had to take one of the dogs to the vet this morning, so I worked out extra early. Not sure if that's what did it, if it was the fact that I drank water up until bed time (usually I stop when I finish dinner), or if it's just my weird body cycles, but I'm up 2.6 lbs today. I'm not really concerned as I know it'll come back off but it's a little disheartening. Now I know why everyone says not to weigh every day. But with the Wii, it does it for me.

Oh well, I still plan to do at least 30 days straight and see what it does for me. I still feel better, my clothes are fitting better, and I'm seeing muscle definition already (that I thought would take lots more time). Trying to figure out what my 4 week gift to myself will be - I'm considering new shoes with one of those fitness "gait" measurements to get the right kind.

Day 16 - My first goal day

Today was the first goal that I had for myself. My goal was to be below 200 lbs by today. As you can see from the progress list on the left, I didn't quite reach my goal, but I'm so proud at how close I am - 200.4 lbs! I'm getting into the habit of working out daily and actually starting to enjoy being active (shocking, isn't it?).

Last night my wife and I went out to dinner and a movie with another couple who are pretty close friends of ours. We had mexican food, which isn't the easiest to be good with, but I had half of a plate of fajitas - which was pretty good from a portion control perspective. Of course, I also had TONS of chips, queso dip, and guacamole which wasn't so good. But I felt like with all of the exercising I've been doing, I deserved a little break.

Then we went to see Star Trek in IMAX - which was just awesome. All I had to drink yesterday was water. I did have some Raisinettes at the movie, but again, it was my guilty pleasure for the week, so I don't feel too badly about it. Plus I got ALL my water in for the day (I probably did another 3 1/2 liters yesterday).

Today, it's brunch with both sets of parents for a belated mother's day. Then I think we'll have a relaxing day before the work week starts again.

Day 15 - Today was a good day

Did over an hour this morning on the fit. Feeling really good. I'm really on this cycle where I'll gain little bits at a time then every 5ish days lose a whole bunch. I lost 4.2 lbs today! I'm pretty happy that I've stuck with it. Also! I managed to keep to my no eating after 9pm last night. I have no idea if I'll be able to do it all week, but all I can do is try, right?

So today, I did 20 mins of yoga first, followed by 42 mins of cardio. I may do some strength training soon, but right now I'm really just trying to lose weight/inches so I'm not sure. I've done strength training about 3x per week so far, and I may just keep that up.

Yesterday, I drank nearly 4 liters of water and a bit of gatorade.

Day 14 - 2 weeks solid!

I took some pictures this morning to be my "before" pictures. Not sure if I'm ever gonna post them though, because I'm a pretty hairy guy, and, well, I don't want to gross anyone out too badly. But let me know if you want to see them, and I'll put them up. Actually, hair removal is going to be my long-term gift to myself when I reach my goal.

Also, I need to get a fabric tape (I think that's what they're called) so I can measure myself as part of this. I'm going to try and pick one up tonight on my way home.

On to the Wii - I did 35 minutes this morning. I would have done 45 minutes, as I've been doing most days this week, but I was really tired after a late night last night, plus when I woke up this morning, I was very sore. The soreness is probably a good thing, as it means everything is working and kicking in.

Tonight starts a new rule for me. I've been really good this week at drinking at least my 2 liters of water every day. Yesterday I did 3. But tonight, I am declaring no eating after 9 pm. It will be kind of hard, particularly with the hours that I'm used to keeping, and with my wife who likes to eat late. But I've asked her to help and be supportive of me and she's promised to do so. It may mean that I need to go to bed a little earlier, but it should really help with the losing weight and losing inches.

I can't believe that I've done a full 2 weeks of this. I haven't had this much exercise since elementary school. Even when my wife and I first met and I was working out, it wasn't every day - I was in the gym about 3 or 4 times a week.

I'm really enjoying putting my updates on facebook. It keeps me accountable, and the encouragement I get from others (and apparently give to them) keeps me going.

Since today is the official 2 weeks for me, I'm going out at lunch to buy a new hat as a reward (plus I have this mega-breakout on my forehead that I need to try and cover up).

update: here's the hat!

I'm also going to try and join another blog network and see if it helps. Any other tips? Please leave them in the comments!

Day 13 - A Weird Day to Start

I started my Wii routine without knowing how dedicated I'd be - and honestly with very little planning. I did a lot of Facebook updates, and will continue to do so now that it's been nearly 2 weeks, but I can't do things like before pictures or measurements, though I do have my weight and BMI from day 1.

I'll start all of that today, and probably start sharing what my routines are every day as well.

Updated: So here's all my starting info:
Started on 5/02/2009
Starting weight: 208.1 lbs
Waistline as of 5/13/09: 47" (my pants size varies from 40 to 42)