#Fitness – A little Dietary Planning goes a long way

As a shift worker I have to find ways to such schedule out my days/eves/mids.  Luckily my work supplies me with time for my workouts (as we have an hour and a half gym time on shift).  Its a good gig like that.  So I drafted up a slight diet change for me, and some workout plans.

Note below that I mention Xbox Fitness.  Thats because I love and use Xbox Fitness.  Its been essential to my weight loss to date!

My dietary changes may not be the healthiest either, but should they be unhealthy, that seems like someone elses problem.  But really they are my problem but I am working on it and changing and adjusting daily.  These are just base guidelines to my health and fitness routine.  And so far they are working out for me.

            Weight: 200lbs

            Waist:   32-34” (high school size)

Dietary Changes:
1. High protein (1-2g per pound of bodyweight)
2. Low to moderate carbs (low carbs on non-training days, moderate carbs on training days)
3. High EFA’s (essential fatty acids)
4. As little sugar as possible.        
5. No carbs after 6 PM! (No Exceptions)
6. No Food past 9 PM! (Exception Mid Shifts)
7. No Food before 7AM! (Exception Mid Shifts)
8. No Juice / Pop / Sparkling Water / Tea
9. Water Only!!!! (Cannot stress this enough)
10. Sunday is CHEAT day, you can have Your Sparkling Water and a Treat (but not pop)
11. Calories per day 1800 (Cheat day: 2000)
12. Track exercises in Runtastic (as per normal)
Portion out Daily Food:
1.     Buy containers for food
2.     Package ‘daily’ packs of food for when @ work (makes life easier) (meeting daily requirements)
3.     Links at bottom of email have good ideas of what to package
4.     Ensure daily packages do not exceed daily calorie allowances
5.     Eat one pack per day
1.     Take photo of self at current weight from multiple angles
2.     Take measurements (with the tape and fat caliper)
3.     Journal current weight and measurements
4.     Take weekly measurements
5.     Weigh in every Sunday
6.     Track Weight in Runtastic, and all other measurements in MFP


Daily (When at work):

Xbox Fitness (before or/and after work)

  • Tai Chi: Warmup
  • Tai Chi: Session (1/2/3/4/5)(a/b) based on rotation (approx. duration 35 minutes) (Minimum 30 minutes)

Elliptical (Except on LEG Day, no Elliptical on Leg Day):

  • Incline: 100 Incline
  • Resistance: 4 (or 5)
  • Duration: 30 Minutes

Strength Exercise:

    • Sets: Minimum of 5 
    • Reps: 10 per set
    • Duration: 45

Weight: Medium weight (except leg and back day, go high)

Minimum time during work days: 1hr 45 Minutes

Daily (When on Days off of work): (These are rest days, but still ‘active’ to help burn)

Treadmill or Walk outside:

  • Incline: 2
  • Duration 30 Minutes
  • Speed: 4.5km per hour

This is to be done at least twice a day while on days off for maximum results!

Xbox Fitness: (At least 30 minutes a day)

  • Tai Chi: Warmup
  • Pilates: Core Workout
  • 10 Minute Solution: Kick Boxing

Minimum Time on Days off of work: 1hr 30 minutes of exercise per day (that’s easy to achieve)

#Fitness – Welcoming New Years Resolutioners!

Welcoming New Years Resolutioners:

Table of Contents

    With New Year’s right around the corner I decided to take the time to establish some ground rules for welcoming the new people and their resolutions to the gym!
    These are some ground rules that everyone can live by.  Remember these people decided to make a change in their life so lets help them stick to it by not scaring them away or making them feel uncomfortable.

    Keep your eyes on yourself:

    Nobody likes being watched while working out, especially people who have decided to lose weight. Don’t stare or gawk.  This goes for for people too just because they are fit or good looking doesn’t mean you get to stare.  This scares people away.

    Mind your own business:

    I don’t care if you see someone doing something in a way you wouldn’t. Leave them be, unless they ask for your help or opinion don’t intrude into their workout session.  It makes people comfortable when someone just chimes in about their routine. You do my know their limitations. Perhaps they have a medical reason for only quarter repping. Just stay out of their business.

    Be kind:

    If someone asks for a spot or advice feel free but don’t over due it with the advice. People new to the gym can often get overloaded by comments and knowledge. Direct answers with no fluff. If they want the help they will keep asking. Don’t blow smoke up their asses with your horror stories or what not. Just the facts and keep it quick to avoid overturning them.

    Stink Factor:

    I cannot stress this enough. Cleanup the equipment when you’re done and make sure you wear deodorant and clean gym gear.  Veterans of the gym often forget that they stink or wear the same gear as the previous day. That’s offensive and new people will often bail because they don’t like the smell.  This is only for those who don’t shower and clean themselves. I know most gym goers are super good about this.  Which brings me to the next point.

    Shower etiquette:

    I know not all gyms have separate shower stalls. So keep your eyes on your own ‘equipment‘.  This is just common sense and should be adhered to by everyone.  If you can’t help yourself and you gotta look at someones junk in the shower, perhaps you should buy a home gym and stop going to a public one because your rude and disrespectful.
    Now for all the new people to the gym.  Some basic rules I suggest following to make your experience that much better.


    Be mindful that there are people who have been gym goers for a long time there, they have routines and systems. Seek help if you need it. You need a spotter? Ask! You want to know if your form is right so you don’t hurt yourself? Ask! People are willing to help!  However if someone is wearing headphones, don’t interrupt them unless its they are the only ones available to help.  And don’t interrupt them during a set. Safety first people.

    Multiple equipment:

    You may see people do this. But don’t be that guy or girl. Use only once piece of equipment at a time. Don’t go super setting 2 pieces of equipment in a crowded gym, don’t be that person. If the gym is empty have at it. But if there’s lots of people just don’t do it. Stick to your routine of 1 piece of equipment at a time. Trust me if you decide to take up lots of equipment in a crowded gym it won’t go well, don’t be rude.

    Be friendly!

    Not much more I can say about that.

    Be hygienic:

    Same as the regulars! Keep clean, don’t show up stinking, nobody likes that.

    Have fun!

    Whats the point of going to the gym if you are not having fun?  Find a way to make the gym fun.  If you can’t think of a way or find a way then keep an eye on my blog here, I will be posting lots of fun gym exercises and ways to have fun in the future!
    Remember everyone, the gym isn’t just for fit people. Its for people trying to make a change, whether it is to bulk muscle, slim down, build cardio, explosive strength, strength, etc. Be mindful and enjoy the ride that is the gym!

    #Fitness – What’s the best time to workout

    Over the years I have often wondered what is the best time to workout.  This plagues me evenmore today despite having a solid workout routine I am often wondering if it is the right time or not.

    Do you workout before you eat, or after, if so when after, how long do you wait before and after. I’ve always asked these questions. There’s conflicting research posts online. Some say before, others after, some day it doesn’t matter so long as you workout.  That’s the one I follow, workout no matter what and when.

    Whether I subside or outside I am always working out. Gym or home. Downtown or at the beach I find placesto and ways to add a little fitness I my daily activities.

    But I am always questing for the best results, what routine worked best for you? Comment below with what and why and how you figure it worked for you.  I want to know!

    #Fitness – Dreary day? Still walking.

    What a wonderful day for a walk

    Its raining, cold, and generally dreary.  But I don’t care I need a walk, it helps me focus on my goals.  30lbs to go until I’m at my goal weight.
    So no matter what I’m going to keep walking, put one leg in front of the other end try for better health.
    Fun times in the rain!!
    Never give up!

    #Fitness – Finding your Inspiration

    Lets talk about inspiration a bit…

    Every single person who I meet in the gym when asked why they work out, what drove them to look into the gym.  The single most important thing what their inspiration was to seek out a life of fitness.

    Everyone has their own reason, for some it was they wanted to look good, others to be healthy, some to lose weight (like me).  Whatever their inspiration is, the dedication to the gym is the thing that I personally find super important.
    Once I found my inspiration, which had been in front of me all along (my wife and kids) I knew I had to make that change, that leap of faith towards the future and get myself back on track, to take control of my health, my physical appearance, and get myself back to the way I used to be oh so long ago.
    It is beyond important to find that inspiration, I don’t understand why I was so blind to mine for as long as I was.  Frankly I never should of been, perhaps it was the endless depression that started with my Ex Wife.  Or maybe it was the physical limitations and pain I felt after my car accident.  Maybe it was from that time I slipped and fell and broke my leg.  I don’t know when it started, someone suffering from depression doesn’t ultimately identify with the exact day it started.  Normally it just sits and festers for long periods of time until it finally makes a physical appearance on your life.  Some people don’t even identify it then, but only when someone brings it up to them.
    For me, I identified it when I wasn’t with my family anymore, work had sent me away from them for a few months and during that time I identified my physical limitations and I started asking myself the really hard questions. 
    • How did you get like this?
    • Why haven’t you fixed this already?
    • Whats wrong?
    Those questions, and many more just like it led me to an answer I wasn’t willing to hearing before hand.  Maybe it was me missing my family, or maybe it was how I looked in the mirror, maybe both I don’t know.  But I was inspired to change my life.  For my family.
    I started to diet, I cut out crazy amounts of food and started to hit the gym daily.  I walked on average of 15 kilometres as well. And in 17 weeks, I had lost 60lbs.  Of course I hit a plateau but I lost a lot of weight, I feel healthier, stronger, faster.  I live in less pain, my back used to kill daily, and now it doesn’t.  Things feel simply better since I had made this change.  I’m continuing to train, lose weight, build muscle.
    So what is your inspiration?  What is your reason to hit the gym or go for long walks, train wherever it is that you train, what is what drives you?  Leave it in the comments below.