Im the CEO of my body

Hi,

So who tied a 3 day plan? Did it work. I tried two 3 day plans this week, the first for my trip to Melbourne. My goal was to maintain my new found 100 kg status, I knew I would not have any time for exercise so instead of getting a hotel room I booked a self service apartment, to prepare and make make my own meals. I felt I did most things right over the 3 days but alas I mustn’t of, as I was back to 103 kg when I arrived back home. I have to say I was disappointed, I felt trim and I also thought I had done most things right, next time I will need to add some exercise to my regime.

Thursday was going to be a big work day for me, I had a normal day plus I had to prepare for very important meeting on Friday with one of my major clients, so Thursday was all about work and eating right. I eventually wrapped up my Thursday workday at 2:30 am on Friday, a few hours sleep then I headed off to my meeting. Friday afternoon I kicked off my second 3 day plan with 3 hours of paddling and fun down the river with my kids and some friends. Saturday I did a full day of hiking and being down the local pool with my kids followed by a planned 2 hour session of stretching, walking 6 km and running 8 km. An electrical storm hit just after I finished the 6 km walk, so I bolted for home, 2.7 km away, the one thing I did take from my run was I had an improved style, I think I was running in a better style, Saturday night I was back to my 100 kg. Sunday I planned a mega day 2 lots of 2 hour session of stretching, walking 6 km and running 8 km & I achieved them.

This week I will also blog about the type of food I eat and cook.

Breakfast or Breaky as we call it in our house. I generally have the same breaky 3 to 4 days per week, about 250 gram of frozen blueberries & raspberries and 150 gram of greek yoghurt. To this mixture I add any of the following; honey, sesame seeds, chia seeds, flax seeds, wheat germ, apple, banana, strawberries…pretty much anything you think you need or want.

Now for lunch and dinner I have been trying a lot of different options around;

BBQ & Salad is a regular meal in summer in Oz and we BBQ just about anything from kangaroo to fish. We always make salads simple and fresh, I will write up a few recipes over the next couple of weeks and post them.

Sushi is also becoming a regular for lunches , it seems to work for me.

This week I am at home all week I am trying out a Mediterranean type diet of vegetables and seafood, I will let you know how it goes.

I wish you all a good week and thank you for your comments on my blog, you can also follow me on twitter @jelcombe, the iPhone App Runkeeper adds my activities directly to my twitter account, which I think is cool.

My goal for this week is 98 kg by next Sunday night. What is yours?

Jon

Hi,

How was your week? Did you manage to achieve any of your goals?

This week was my best individual week so far, the best in over 3 years in trying to loose weight, I am now down to 100Kg, all the festive flab is gone. What a week, well let’s be honest, not all of it was good, I actually put on 1 kg on my 2 day business trip to Brisbane, so on Thursday when I cam home, I knew I had to put in a killer weekend. I am still working on how to “handle” business trips, this weeks trip to Melbourne I will try to maintain my 100 kg.

My Killer Weekend – I knew I had to make a plan, a 3 day plan, 3 days I thought was doable as I would be home all 3 days, the weather was going to be good (it is summer here in Australia) and I had no social functions. On the planning front, if I planned for 4 or 5 days I am sure I would of failed, 3 day plans for me are the new Black. For my 3 day plan I knew I needed to include lots of exercise, not all running and walking but some variance, also I knew I had to only eat my 1600 calories of good food. So this was my plan:

Day 1 – Hiking with my son (6 years old), 4 hours of casual walking & a 12 km power walk

Day 2 – Stand Up Paddle, 2 & 1/2 hours and 2 hours of wood chopping (my version of a gym session)

Day 3 (the big day) – 2 hour Stand Up Paddle, 21 km mountain bike ride & a 12 km run, also on this day I spent 4 hours down the river with my family swimming and paddling.

By working my way up to a big Day 3 (Sunday) I knew I could fit it all in, I maximized my time with my family over the weekend, made all our time together a fun activity, 3 playground sessions and I made sure I took control of what we ate and how it was served. On the food side, my 6 year son actually did most of the cooking (BBQ) and my 3 year old daughter helped make the salads, so also more quality family time doing things together.

After day 2, I realized that day 3 was going to be a tough day but I was extremely confident as I had kept to my plan so far and my family was having a lot of fun being active.

Day 3 came and went without a hitch and I dropped to 101 kg my goal, then the next morning I woke up to find I was only 100 kg.

So why don’t you try a 3 day plan, I am going to as well and keep me updated on your plan.

Till next week

Jon

Hi,

How was your week? Did you manage to loose weight?

My week started off great, I was able to keep my ShapeUp diary up to date and managed some good exercise sessions, then Wednesday night it all started to go astray. I was on my first business trip for 2010, to Melbourne, Australia for User Acceptance Testing (UAT) of release 2 of our Asset Management system, Astute, it is the final testing before being released next week. We were all a bit nervous as we have invested a lot of time and money, the UAT besides a few bugs went well, so after about 12 hours of testing we decided to go for dinner and have a few beers, I did well by limiting myself to 2 beers & 2 glasses of wine and eating a modest dinner, albeit risotto, I still need to work on a new plan for handling business trips. Thursday morning I was back into exercise and managed to finish off the week well. As of today I am 102kg, 2kg less than last week. So a good week.

One of my goals for this week was to do a 12 km (about 8 Miles) run again, the last time I did one of these was back in October before I went off the rails. Today I am proud to say I made a 13 km run!

I am not sure about the rest of you but I am a stats (statistics) man, in business I generally track anything that moves. I work out trends and put KPI (Key Performance Indicators) in place. I have set a few for me. At least 5 hours of exercise a week and burn 3,500 cal in exercise per week, avg 500 per day. To track these I use Trailguru and of course the Charts in the ShapeUp Club, both are good. What do you think?

What do you think? Worth sharing again?

This week I am going to try and plan more exercise and better meals, I will let you all know next week how I went.

Keep well

Jon

Happy New Year, well the Festive season is now well and truly over, I myself put on 5kg over the December break. I like to call it a lite weight gain as I still have my fitness and good eating habits. In the 4 days since New Years, I have dropped 2 of those 5 kg. It has been daily double shots of exercise; 24 km of walks, 18km of runs and a 12 km mountain bike ride plus going back to eating only good food and small quantities.

My Goals for 2010

• 90 kg by my 45th Birthday, 2nd September, I weighed 90 kg on my 35th.
• Play in the World Rugby Golden Oldies Tournament in October, more on that later
• In 1 day, Run 21 km, swim 2 km and mountain bike 80km, not sure when in 2010 but that is my goal.
• Plus a few more I will reveal later in the year

My January Goals

• 98 kg (Loss Festive flab and 2 kg more)
• 200 sit ups, doing it on an iPhone app 200 Sit Ups, great training plan
• Cut out daily Latte(s), one 1 per week as a reward
• Cut Alcohol intake to minimum, so far Zero

I am still to work out my January rewards, but they will involve a new fitness toy and a bottle of nice red wine.

I am having great fun tracking my outside exercise regime on iPhone apps, Run Keeper and Trail guru. I will write up an evaluation of these in a future blog. It would be great to have an integration tool into ShapeUp. I have placed the ShapeUp App on page 1 of my iPhone to remind me to update my diary, so far so good.

I am only go to do short blogs for the next while, long ones just never get written.

That’s me for today, you can follow my runs and 200 sit ups on Twitter, jelcombe.

Jon