Thursday, August 27, 2015

Sugar Awareness

Can this ever be your sugar intake!

Don't worry too much about the sugar in fruits and veggies

Do You!

Don't let anyone tell you that you are not doing enough - you are.
Don't let anyone tell you that you are doing too much - you're not.
Do what you can.

Speed Bumps

Sometimes you will hit a rough patch...a few days when you don't do all that you can's normal. You need to recognize these moments and muster your energy and strength to correct them.

I have my usual regimen during the week:
Monday and Wednesday -
15 minute stretch in the morning
8-10k fast pace walk at lunch
Rubber tension band mindless exercises throughout the workday
Supper at home,
1 Hour at the gym running/walking
Tension exercises at home- pushups, crunches, planks, leg-lifts, etc

Tuesday and Thursday
15 minute stretch in the morning
8k fast pace walk at lunch
Rubber tension band mindless exercises throughout the workday
Supper at home,
Tension exercises at home- pushups, crunches, planks, leg-lifts, etc

Friday, Saturday, Sunday - keep watching what I eat but let the body rest.

During my speed bump I have not been doing the gym and tension exercises as much...I recognize this and will correct it.  The core walking has remained steady and constant though and the distance has been closer to 10k every day, so I'm not feeling too bad about the other stuff.

I wish there was a way to integrate my MapMyRun posts into Blogger.


Wednesday, August 12, 2015


Now at 120KG (264 lbs)

You can do it, it's not that hard once you start. Keep going!

Thursday, August 6, 2015

Our Boxes

The boundaries and walls we build define the prison we are boxed in. 

Thursday, July 30, 2015


Don't blame Coca-Cola, blame sugar!

Fine, blame Coca-Cola....

Thursday, July 23, 2015

Workplace Fitness

I always knew this would catch on:

"In 2013, about 2,000 companies offered their employees fitness trackers, according to technology research company Gartner. In 2014, this rose to around 10,000.
By 2016, the firm predicts that most large companies - those with more than 500 employees - in both the US and Western Europe will offer fitness trackers with their programmes."

{"A lot of companies view [these schemes] as giving them a competitive advantage," says Ryan Martin, wearable technology analyst at 451 Research.}
{"They can improve overall employee wellness through data collection. They're not just making workplaces better, but decreasing unplanned leaves of absence."}

Wednesday, July 22, 2015

Exercise and Depression

Study after study show that exercising will make you less depressed.

Work and Fitness

A healthy lifestyle impacts every part of your day-to-day work environment. 

Losing weight or quitting smoking can save you big bucks on health insurance premiums and even land you a flat-panel TV.

Today the average American’s health insurance payments fluctuate once a year. Imagine if that rate changed each day, determined in part by a sensor-rich gadget on the wrist. Sound far fetched?

If you’re sitting down while reading this, you might want to stand up and pace the room. The next wave of wearables has nothing to do with tech upgrades. This time, it’s about insurance companies that want you to be more active.

Providing health-insurance benefits is key to employee retention, but rising costs can make this a challenge for small-business owners. Here are six options that may be able to help keep costs down.

One day soon, your company could hand you a fitness-tracking device as a gift.

Body Weight Planner

Body Weight Planner

try it out.

Tuesday, July 7, 2015

Beginner Fat Burning Workout to Lose Weight in 4 weeks (Home Exercises)


Let me be the first to say that I'm not a big believer in joining a gym as a means to lose weight and/or improve cardio-vascular. Gym's generally are expensive, and more often than not tend to be a waste of resources if a person is not truly committed to finding their feet.  It's a great thought to believe that by owning a gym membership that you will get up and out, but the truth is you probably will not.

I believe you must commit to finding your feet before getting a gym membership. If you cannot find the will to simply get up and walk, ride, swim, etc, then going to gym everyday will quickly lose is luster. Spend a few weeks just on working on the mentality of of not being sedentary and then consider a gym membership if it will improve the quality of the time spent being less sedentary.

If you can't afford a gym membership, chances are you live in a city full of stairs, go up and down them. If you're in the country, find a hill and go up and down that hill. Walk/ride the streets, paths, roads. Swim. Play in the park with the kids. See if you can still make it across the monkey bars, and if you can't, keep at it until you can. Do your pushups, crunches, planks, lunges, squats, weights, yoga, martial arts, etc.

Monday, July 6, 2015


Fruits are tricky. Some people say don't eat any fruits but my doctor says fruits are ok. Vegetables are fantastic but fruits are tricky. 

Fruit juices are NOT ok, stay away from them unless it's unsweetened coconut water, or unsweetened lemonade.  Fruit juices will spike your insulin production instantly. Whole fruits though are absorbed over time and don't cause the same insulin spikes.  

Some people insist there's no difference, that fruits are sugars, but the science is clear, 2-3 fruits a day is healthy; preferably during the day and not at night   .

Tuesday, June 30, 2015

Smoothies +

About This Blog

So far, it may seem this blog is strictly about exercise and nutrition; it's not. This is for those who have an idea of a better or different self in their head that they have had roadblocks to realizing. This is for the dispossessed, the paralyzed, the dreamer, the innovator, the go-getter...all those who think of more and suddenly realize, why not!

Additional writers are coming on board to discuss their journeys, their roadblocks, their thinking, and their strategies to burst through. Achieving what you're thinking is not always easy, a lot of times it seems like endless trial and error- keep in mind each failure is just the universe telling you to choose another, better path.


Consult a nutritionist, ask friends who eat better than, ask your doctor for advice. One thing I am finding when I look at "MyFitnessPal" stats is that I am lacking in certain categories; potassium being a big one. I bought supplements at the pharmacy but I realize that I need to add certain foods to my diet to reach some of the "recommended" nutrient goals, even though I do not feel any additional hunger at the end of the day.

One of the big deficiencies is with potassium.  Here is a link to some foods that contain potassium and why potassium is important.,,20721159,00.html

Monday, June 29, 2015

20067 steps, 15.39 km



Walking uphill tonight I had the disturbing thought that I've been doing this for an hour and I should leave now; when the thought occurred to me, why?  Why stop? I had nothing better to do so I stayed. If you have found your feet and are enjoying whatever activity you are doing, don't stop. Keep walking, keep running, keep swimming, rowing, fighting. Keep playing with the kids, keep swinging the clubs. The time spent enjoying your activity is less time spent sedentary splayed out across the couch. 

What it takes?

What does it take to reclaim good health and to find your feet again...I'm not sure. I wish I had a definitive answer but I don't believe one exists. I can only tell you about my experience on this journey and hopefully some of it will apply to you.  

I started this at the age of 47 after my doctor's visit. The doctor said, 47, 291lbs (132.5kg) is too much. You can't expect to keep dodging the bullets of diabetes, hypertension, and heart disease forever, especially living an arguably unhealthy lifestyle. You've gotten this far due to being in amazing shape when you were younger but that train ride is going to crash into obesity related diseases. You must:
A.      Eat Right
B.      Exercise

When I was 44 and 254lbs (115.5kg) he had given me the same advice...same advice I get every year. This time though, I was ready for it and had already planned to embark on the journey of finding my feet.  I wanted to be able to run faster, jump higher, hike longer, paddle, swim, and play for longer than I actually good. Going up the stairs had started to become a burden. I realized that I spent most of my days sitting or lying down and that there was not a lot of movement going on. This was a key realization since I didn't eat especially bad...ok, in hindsight, I ate bad and more troubling, would binge on even "healthy" foods; so I made the choice to eat better and exercise even before going to the doctor.

I came to choice pre-doctor's visit partially due to a change in employment. The new company I work at, Quadbridge inc, has a great leadership team who stress the importance of a healthy mind and body leads to a healthy work environment. They also like to work hard and have fun. Being a part of a group of people who strive to be smarter, faster, stronger, and more fun is a great catalyst to someone used to a company mired in the status quo. If a sick mind and body is what it took for you to be successful for us, please, by all means, continue being sick. Sit there, eat at your desk, come in early, stay late...we can hook the IV up right beside your phone. Oh, and if you're having too much trouble moving your fingers, we will figure out a way for the phone to dial on its own, just say the word...but I digress.

I decided it was going to take two things to meet the doctor's orders:
1.                 Follow his advice and cut out bread, pasta, and sugar from my meals
2.                 Devote two hours per day at least 4 days a week towards moving my feet
In truth, the doctor also did say to cut out alcohol as well but I told him to slow his roll, one thing at a time…a man’s gotta have things worth living for.

The bread, pasta, and extraneous sugars have been cut from my diet since Wednesday June 17, 2015.  It was surprisingly easy to do, I thought it would be a tougher time. The hardest time is with family and friends who offer food and when you say sorry, I can’t eat that, they come back with why not, c’mon, it’s not going to kill you.

Exercise was easy too since I had already convinced myself that I need to move 2 hours a day. I set my alarm for 30 minutes earlier to get up, drink a glass of water and lemon, stretch (Yoga), pushups, crunches, planks, and soon some weights. All this instead of hitting the snooze button 14 times, then reluctantly waking up to turn on the tv and lie in bed catching up on whatever show I missed the night before or turning on the news.

At lunch I get outside and walk for a minimum of 30 minutes at a brisk pace. Summer helps make the walk more pleasant, but since I also walked in the winter, I think I’ll be able to continue doing that throughout the year.

After work, I head home and then off to the gym for at least 1 hour. I had vowed not to get a gym membership unless it was to just use the weights and machines because I could walk and run on the streets for free for as long as I like. What I’ve come to appreciate about walking and running on a treadmill in the gym is that I can walk uphill for one hour straight and not have to walk back down.

Tracking my steps on my iphone app has helped, it makes part of those projected 2 hours into a game to get to 10k+ steps in those targeted 4 days of exercise. My current daily average (over the last week) is 8435 steps covering 6.74km. I need to get busier on my off days to keep the average over 10k or really step it up on my exercise days…which is part of the plan in my head. I figure the intensity of those two hours a day will increase as my cardio improves and the weight starts to come off.

As of today, I am 126.5kg (278.3lbs). so I would say I have had a successful 1st 12 days of finding my feet.  

Thursday, June 25, 2015


Be Awesome, get out, Find Your Feet.  Run, Walk, Swim, Play, Hike, Bike, Paddle, Push, Pull, Drag your feet off the couch, out of the bed, from the chair, and DO SOMETHING.  Be Awesome!