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Hi there, after a great holiday I have decided to continue the exercise habit. I finished my 100 day challenge a few weeks ago. This is an extract from my final post of my first 100 days -
“This post will wrap up this 100 days. It kept me moving for the Summer so I achieved that goal. It really helped me work out a few things as well about how I plan my time. Most of my spare time goes to my family which is as I want it but getting the time for exercise and myself is the biggest challenge I have. I am going to get much better at planning time out and scheduling the workouts. My partner is supportive so it should be doable. all this juggling takes a bit of getting used to”
The goal for this 100 day is to get fit and lose a stone. I’d like to be able to run a 5k by the end of the challenge. I am also challenging myself to cycle to the beach and back. This is a 3 to 4 hour trip and I would not be able to do it now.
I have joined the gym and this is my progress so far.
Day 1 treadmill 20 mins/Cycle 25 mins/resistance 30 mins
Day 2 rest
Day 3 treadmill 20 mins/Cycle 25 mins/resistance 30 mins
Day 4 rest
Day 5 40 minutes bike ride outdoors
Day 6 treadmill 25 mins/Cycle 25 mins/resistance 40 mins
Day 7 Rest
Day 8 treadmill 20 mins/Cycle 25 mins/resistance 30 mins
Judy, you are very kind! I took 3 weeks off for holidays and a break. I was surprised at how easy it is to put weight back on when you relax the exercise and not keep an eye on the diet. However, I am now back on the case.
Day 9 - walked for 45 minutes
Day 10 - 25 mins on the treadmill/35 minutes resistance/10 minutes on the bike
The plan this week is to get 3-4 proper sessions plus walks in between. I have started listening to a podcast that helps non runners like myself to run 5k over 9 weeks. It’s very useful.
Also, the scales at the gym show my weight half a stone lighter that the scales at home. I hope that is the case and I can replace the scales at home. It would be a good start to lose 7 pounds without trying!
I just finished off the week and this is how it went -
Day 15 - 1 hour walk
Day 17 Big excercise day
Cycling outdoors - 20 mins
Treadmill - 25 mins
resistance - 30mins
Cycling indoors - 30 mins
Day 18
cycling outdoors - 1 hour 10 mins
I had a lot on during the week so didn’t get to do a lot of exercise. However, I made up for it during the weekend when I could. I tested my fitness on the bile ride and found I have a bit of a way to go to get back to where I was during the summer. Not to worry, if I get 4 sessions in a week, then the fitness will take care of itself.
I bought myself a hand held fat monitor which will help me track my progress. I’m not sure where I should aim for yet and what the healthy fat levels for a 36 year old man are.
This weeks goals for me are - get in 4 strong sessions and be better food wise next weekend. If I can do that I will be happy.
had to get lots done at home to be able to get to the gym for this session
Treadmill - 25 mins
Weights - 30 mins
Cycling - 30 mins
This was a good session and starts the week well, I can feel the running getting easier. THe big challenge is to balance this with good eating at the weekend. I don’t overdo it but I find that if I don’t watch myself then the scales don’t move. I have bought a handheld fat monitor and this will give me a good idea of my progress when the scales don’t move.
Phew! That is a lot of moving there!!! I know what you mean about weekends, perhaps it is because it is out of the “routine” that it gets harder to be “good”...but you can do it!
Thanks Julie. I hope to be better this weekend on the diet front so fingers crossed.
Day 21
45 minute walk at lunchtime
Day 22
25 minute walk at lunchtime
Tough gym session
I am on week 4 of the couch to 5k program and it really ups the intensity. 30 minutes and lots of effort. I am not a runner so am hoping that this program will get me to a fit level.
Resistance - 25 minutes
Cycling - 30 minutes
A good session in the gym and I can feel the effects today.
I plan to get 2 sessions in this weekend to keep up the progress. It is a big bank holiday in Ireland so there will be plenty of opportunities to sideline the program.
This was a bank holiday in Ireland so I decided to catch up on some overdue jobs at home.
3 hours gardening followed by indoor stuff for 2 more hours. Was exhausted afterwards but glad I got stuff done. Badly need a rest day now!
I’m getting plenty of excercise but am not seeing any weight loss. I’ve been following a low fat diet but it really has not been very effective for the last four months. I need a change in diet I think to lose the very reluctant 18 pounds!
Running - couch to 5k program - week 4 30mins
Cycling - 25 mins
weights - 10 mins
It was a difficuly workout as I was feeling really tired. We have had to hour change here and I think most people are feeling out of kiler. I’nm glad I got it done though. I am going to start a food combining program this week to help shift a few pounds. I am hoping that with excercise I should see better results.
My wife is due to give birth in mid December to our second child. This weekend was about organising ourselves for the big day. This is a normal part of the pregnancy cycle, wanting to get ready the house and nursery. I played the traditional male role initially - “but there is 6 weeks left, what is the rush”. Most of the prep is done now. I have to work out the car seat and i’m ready.
I spend a few hours shopping followed by 2 hours in the garden. It was hard work so the gym was not an option.
Day 31 “community work”
Our housing estate had a big clean up. I was on weeding duty so 2.5 hours of that was enough exercise for me on a Sunday.
I plan to get ot the gym tonight and do 4 sessions this week.
Cycling - 30 mins
Weights - 35 mins
Treadmill - 20 mins
it was a tough session as energy levels were low. I did however discover that my scales at home is not accurate - 3-4 pounds too heavy. Hurrah! This makes my goal a bit more achieveable - I would like to lose 16 pounds to get to a healthy weight. I’d like to get nearer that before the end of the year so i’m going to try food combining for a while. I have been maintaining for too long now so am ready to try another approach.
Treadmill - couch to 5k program week 4
Cycling - 15 mins
weights - 20 mins
I was short on time due to child minding duties but I was happy with what I achieved. I had some shin splint issues last week which slowed down my running progress but I am back on track with that now. It is tough to get to the end of the session and I have never been a fan of running. If I can get to running 5k it will be a big achievement for me.
Day 37 - Busy Saturday. I was on cooking and child minding duty for most of the day so it was a hectic day. I went to the gym afterwards and put in a good session. Boy was I hungry by the time dinner came along.
Walk 40 mins
Gym workout
Treadmill - couch to 5k - 30 mins
Weights - 30 mins
Cycling - 30 mins
Day 38 - Detox session
We had friends over for dinner on Saturday night so I could easily have skipped the workout on Sunday. I went for a bike ride expecting to be back in 45 minutes but ended up doing an hour and a half. I took the harbour view route and it was a beautiful crisp autumn day in Kinsale. It felt good and helped to work off the excess calories from Saturday night and sweat some of the alcohol out of my system. I felt really drained later that day and have opted for a proper rest day yesterday.
THis is a catch up post for last weeks exercise. I got a cold during the week so I didn’t get as much done as I would have ideally wanted. However, I made good progress on the running and can see the fitness improving. I want to get 4 sessions in this week.
Day 40 - Gym time
Couch to 5k program week 5 - 30 mins
Cycling - 30 mins
Weights - 30 mins
Day 42 - 40 minute walk
Day 44 More gym
Couch to 5k program week 5 - 30 mins
Cycling - 30 mins
Weights - 30 mins
