Im the CEO of my body
Jan
21
2010
 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
Posted under: Day to day by Jon
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One Response to “2010 Week 3 – The 3 day Plan”Leave a Reply |
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Im the CEO of my body
Read about how the family man, Jon balances his lifestyle of an active family with 2 young kids, a growing business and changing his eating and exercise habits to be healthier. Jon is in his mid-forties living in Sydney, Australia and runs a small RFID business that involves long hours and a lot of travel. He has been on the health bandwagon for 3 years, having lost 16 kg (35lbs) in the first year and none since, he is keen to lose another 12kg (26lbs), read how he blogs his way to good habits and keeps the family in balance. He wants to make himself not only CEO of his business but CEO of his body. |
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Jon,
Thanks for your comments, they’re a big help.
That sounds really nice what you’re doing with your family. In the summer me and my husband go on bike rides which is a nice fun way to lose weight.
On the business trip front, I have the same problem with family visits. I just try and have a mini portion of whatever is made and couple it with a big plain salad rather than chips, carbs and desserts, so I don’t load up on loads of bad calories but still feel full. I also try to make some time for a bit of exercise like a 30 minute jog before bed or something. If I really want a drink I have spirits in juice (bloody mary’s usually) as this has less calories than red wine and beers. Also planning ahead and doing exercise before you go and when you get back can help if you factor what you will eat into your weekly plan, this can minimise the damage!
Hope this helps,
Sarah.