Results are in!

Ok.  This morning I had my final measure and last training session before I go on holidays and before I turn the big four o.

Here are the results from each of the assessments over the past three and a bit months.

Lifestyle Total 1-10 (10 being great!)

Mon 03 Oct

Wed 02 Nov

Wed 30 Nov

Wed 21 Dec

Wed 18 Jan

Thu 09 Feb

Energy Levels

7.00

7.00

8.00

6.00

8.00

7.00

Quality of Sleep

6.00

8.00

8.00

8.00

7.00

7.00

Coping with Stress

7.00

8.00

8.00

8.00

6.00

7.00

Self Esteem

8.00

8.00

9.00

8.00

7.00

7.00

Body Image

4.00

5.00

6.00

7.00

6.00

7.00

Total

32.00

36.00

39.00

37.00

34.00

35.00

 

I think some of the scores above are reflective of the business I’ve been experiencing in the lead up to holidays and perhaps overcompensating for trying NOT to show artificial improvements.  I actually feel pretty good about things.

           
Scales

Mon 03 Oct

Wed 02 Nov

Wed 30 Nov

Wed 21 Dec

Wed 18 Jan

Thu 09 Feb

Weight

82.90

84.50

82.90

81.80

80.70

81.80

 I was happy to not drop too much weight. Sure I wanted to lose fat but I didn’t want to get ‘smaller’.            
Girths

Mon 03 Oct

Wed 02 Nov

Wed 30 Nov

Wed 21 Dec

Wed 18 Jan

Thu 09 Feb

Chest

106

109.00

110.00

110.00

108.00

107.00

Shoulders

124

128.00

127.00

125.00

123.00

123.00

Right Arm

38

39.50

39.00

38.50

38.50

39.00

Left Arm

37

38.70

38.50

37.50

37.50

38.00

Waist

94

94.50

91.50

90.50

90.00

89.00

Hips

104

105.50

104.00

102.50

102.00

103.00

Left Thigh

60

61.00

59.50

59.00

59.00

59.00

Right Thigh

60

61.00

59.50

59.00

59.00

59.00

Left Calf

37.5

38.00

37.60

37.00

36.50

37.00

Right Calf

36.5

38.00

38.00

37.30

37.50

37.50

Total

697.00

713.20

704.60

696.30

691.00

691.50

             
Skin Folds

Mon 03 Oct

Wed 02 Nov

Wed 30 Nov

Wed 21 Dec

Wed 18 Jan

Thu 09 Feb

Tricep

12.60

11.00

10.00

8.00

8.00

8.00

Bicep

4.40

4.40

4.00

4.10

3.80

2.50

Subscap

16.00

15.50

14.00

12.80

12.00

12.00

Suprailliac

15.00

13.00

12.40

10.60

10.80

11.00

Subtotal

48.00

43.90

40.40

35.50

34.60

33.50

Abdominals

38.00

38.00

28.00

24.40

23.00

23.40

Midax (males)

13.00

13.40

11.00

10.40

10.00

9.80

Thigh

22.00

20.50

16.50

15.80

15.80

15.60

Calf

9.20

10.00

10.00

8.70

8.50

8.40

Total

#VALUE!

125.80

105.90

94.80

91.90

90.70

So with girths there are some things you want to get bigger (arms, legs, chest etc) and some things you want to see reduce, like my waistline so you need to look at the individual sites rather than the total number.  Excess fat around the mid section is the dangerous stuff for males.  Particularly as we age.  So this I was happy to see come down by 5cm.  Still some to go.  The corresponding skin-folds (how much skin.fat can be held between a pair of callipers (see earlier post for pics of these delightful little things) have come down significantly on my belly too, which is great.

So the numbers are one aspect.  There are other factors that are less quantifiable but nonetheless important.   I’m eating healthier again, and I’m back on track with my exercise, this has positively impacted my psyche.  I’m feeling better about myself and it’s spilled over into my professional life as well.  Several clients have recently commented on my apparently healthy lifestyle, whether it’s carrying my gym bag with me to get in a session at lunch or bringing my own (healthy) food to workshops and conferences.  Funnily enough I think it may have even inspired some of them to work on their own health.  You really do become more inspirational through your actions than you do through your rhetoric.

They say a pictures worth a thousand words.  I’ll shut up now and post my before and after pics.

Top row is before, bottom row is now.

 

So this change has occurred over a period of approximately 18 weeks or a little over 4 months.  It’s not super dramatic and I’m certainly no fitness model but it’s definitely in the right direction and if I compared myself (that’s right, I shouldn’t be doing that) with other 40 year old males I’d have to hold my own against the majority of them in terms of health and fitness.

Stats

  • 126 days = approx 108 training sessions
  • 5 meals a day = 630 meals or opportunities to eat healthy
  • 108 self-reflective personal development conversations (at least)

Next Steps:

I’ve been thinking about my next goals, as you know.  I’m still unclear on exactly what I want to aim for.  It’s long been about ‘looking good’ for me as some base level.  I’ve then intellectualised over the top of that and included cardio fitness (for sensible heart health), functional fitness (including flexibility) for longevity and all the sensible things.  But really, I think I just want to be able to look good at the beach (yeah I know, poser) and be able to play the occasional sports, go for a ride or a run and that’s probably enough.  With that in mind I’m leaning towards setting a BIG SCARY GOAL.  It would be a 2 year goal at the minimum and I’ve got to find the right reasons or else I’ll have no chance of sticking with it. It would require some significant commitment and effort and I want to make sure I’m in the right space before setting it.

As for this blog.  I’m not really sure where we’re going to take it next.  It’s been a reciprocal arrangement/social media experiment between myself and Zenergy to see if we can get a readership following of people who are struggling with the same issues I am and somehow identify with my ‘journey’.  In doing so I can help Zenergy to promote their mission of helping more people to get the results they want.  Because I believe in what they do, have experienced it first hand AND can compare it to other offerings out there (tri squad, running clubs, cross fit, other PT’s and going it alone) I am 1000% confident that they can and will deliver.  Over the years I have referred numerous of my friends and contacts to them and have not once regretted it.  So the rough intention at this stage is for me to continue blogging but probably on a weekly cycle.  If you are interested in what I write and think that it or Zenergy has some value to the broader community you can help me to spread the word.  You can like the updates on your Facebook page, become a fan of the Zenergy Facebook page, forward blog posts to your contacts and generally help to spread the word.

Ok.  That’s it for me for now.  I’m going skiing in Utah for 2 weeks then heading to New York to celebrate my 40th birthday.  See you on the flip side.

 

84 is not 84 is not 84….?

Are you thinking to yourself “huh?”.  Fair enough.  Let me explain.  🙂

I was thinking about my last post where I started thinking about my future goals and got to wondering “What would be possible?”  I was searching the internet and found some interesting things.  The first thing that I found was the 84kg on one person does not look the same on another person.  We each have our own genetic potential and body shape/size that affects what’s possible.  I get that.  I know that a tall guy weighing the same as a short guy will look skinnier/less muscular.  Same goes if you’re carrying excess weight but in the other direction.  A tall guy can carry a few extra kilo’s a little more discreetly than his shorter counterpart.

So the next goal I was thinking about was around maintaining an 80kg plus weight and continuing to reduce my body fat.  I would love to get down around 12%.  I got pretty close when I was doing the triathlon training but I was weighing in at just over 70kg’s so it didn’t really work for me.  I did like being that lean though.

I thought I would have a look at various physiques and see what looked good.  Yeah I know, you can’t just pick one and ‘poof’ there you go but anyway I was looking.

I typed 84kg and 12% BF into google and then looked at all the images.  The following photos came back.  Each of these guys weighed in at 84kg and 12%.

What do you think?  They’re all quite different right?

Eyes on the Prize….

Hmmm.  This period leading up to our holiday has been particularly difficult.  I’m not sure what it is but both Kirt and I are busy, busy, busy while all we want to do is get on the plane.  It’s a tantalising ‘so close and yet soooo far away’ kinda thing.  It’s driving me a bit crazy.  Kirt often tells me we have to enjoy the planning and anticipating part of our holidays because often, that’s the longer bit and the actual holiday will be over so quickly we might as well enjoy this bit.  I get what she means but not sure if I can subscribe to that given my ‘immediate gratification’ type personality.  Yeah I know, a bit of a flaw but shit, I’m only human right?  Right?

I guess this situation is a bit like training for a long-term goal.  Lot’s of work in the lead up, followed by a brief enjoyment of the attainment and then onwards to the next goal.  While I think it’s important to have something else to focus on (Kirt and I often plan our next holiday while on the current one) I think we need to stop and smell the roses too.  Enjoy what you’ve worked so hard for while recognising that there’s more, or something else, to do.

So what are my new training goals?  I’m not 100% sure just yet but I’d like them to include:

  • Further reduction in body fat
  • Maintain current weight (minus the fat of course)
  • Improve flexibility
  • Start daily meditation
  • Get ‘bike-fit’ again so I can regularly MTB.

There’s talk of an adventure race down the track and I would LOVE to go on a MTB holiday to a ski-field in the off season.  Apparently Queenstown is just incredible!!

I have toyed with the idea of getting some photos professionally done too.  Not sure I would be that comfortable actually doing the session but I think I would like the evidence for when I’m old and crusty(er).

Gotta run now, got loads to do today.

Be well

 

Tick Tock…

Well guys, my deadline is fast approaching.  Its just 5 sleeps until I board the plan heading to San Francisco (2 nights), then Snowbird Ski Resort (10 nights), onto New York (5 nights) where I will celebrate/commiserate my 40th birthday.

Prior to that occurring I have to complete 5 or 6 workouts, 120 hrs of good food choices, 40 hrs of sleep, 15 litres of water and a million opportunities to think positively.  This will all culminate in…. the weigh in.  Tony will be doing the final weigh in, skin-folds, measurements and photos.  I’ll be sure to share these with you the moment I get them.

Fingers crossed, but I’m not too worried.  I’ve made dramatic changes, put in good consistent effort, trained hard.  I’ve also eaten some yummy food (more of it than I should), drank booze from time to time (not often to excess, which is good).  I’ve missed some workouts and gone easy in some others.  Given that, I’m pretty happy with where I’m at.  It’ll be good to get a quantitative handle on it.  I guess in my heart of hearts I’m hoping for good results but will be happy whatever comes.

Now.  Having said that I’m still committed to setting and pursuing some additional goals.  I’ve started doing some planning in other areas of mine and Kirt’s lives and will extend that to my physical health and fitness, so stay tuned to hear more about that shortly.

So anyway.  Enough about me.  How’re things going for you guys?  2012 treating you well?  We’re into Feb already.  How quick was that?  Expect this year to be THE FASTEST of your lives so far.

My Belly Fat’s Gone Funny!

Seriously.  It’s not disappeared (like I fervently want it to) but rather its sort of changed composition.  It’s sort of floppier and less firm than it used to be.  Tony thinks it’s loose skin because the fats disappearing.  If it is I really hope the loose skin will become firm skin again.

I’ll keep an eye on it and let you know what happens but personally I don’t like it.  I wouldn’t be happy if it stays like this so I guess that’s a good motivation to make sure I keep at it, on it and working to GET RID OF IT!!!

8 days till I get on a plane!!!  Yay!