Archive

Archive for the ‘Fitness’ Category

Update on fitness goals

January 12, 2011 Leave a comment

I’ve been working hard at my fitness goals this week.  In returning to SF, I was a little concerned I would not have the same momentum to workout that I did in Hawaii.  In Hawaii, there was little distraction, and my parents have some good gym equipment at home.  This hasn’t been the case.  I live about 4 blocks from a 24 hour fitness and have been going there everyday putting in a solid hour or more each time.  I mostly have been lifting weights, doing a different part of the body each day.  This is how I used to lift when I was really fit 6 years ago.  I have talked to a couple individuals who are much more knowledgeable of weight training than myself, and they have all suggested a similar workout routine for the first 3 months.

I have been reading quite a bit on my own and slowly educating myself on ways to best improve my fitness and put on muscle.  One of my original fitness goals was to put on 10 pounds of muscle this year.  This is a totally achievable goal given that I stick to the plan.  From my study over the past week, putting on this much muscle is possible in as little as two months.  In my case, I’ll shoot for 4 or 5 months and focus more on the process rather than achieving the goal.  I really want to make working out an experience that I love and do naturally.  I am already starting to really enjoy my time spent at the gym.  It’s very relaxing and fulfilling.

I have started going to yoga as well.  Today I did my first yoga class in quite a while.  24 hour fitness offers free yoga classes.  I’m not a yoga guru or anything, but I thought the class was very effective.  I am interested in doing hot yoga, which is not offered at 24 hour fitness. Perhaps later on, when I have more experience with yoga, I will look to specialize my experience.

In addition to working out every day, I have began paying close attention to my diet.  My main goals are to lower my body fat percentage and increase my muscle mass.  Given this, as I understand it, I need to be eating foods that are high in protein and carbohydrates, but low in fats.  Today I went grocery shopping for the first time since I’ve been back in the city.  I made a list of foods that are recommended for weight training and meeting my goals.  This included: chicken, fish, beans, oatmeal, pasta, milk, and eggs.  I choose to stock up on a lot of chicken, tuna, and black beans.  Both chicken and tuna are relatively low in fat, but provide a lot of protein.  For now, I will be eating as little red meat as possible.  In order to recover from work outs and increase my energy, I will also be consuming a lot of carbs.  Being from Hawaii, I’ve never really eaten oatmeal, but I got some today, so we’ll see how that goes.  It will definitely give me the carbs I need.

I think for now I will stick to a diet that consists of meats high in protein, starches high in carbs, and water dense fruits.  One big component of a weight lifting diet is water consumption.  Aside from drinking a couple protein shakes each day, I have increased my overall water consumption.  Everyday I track what I eat and the workouts I do over at LiveStrong.  Check out my profile.

Ciao

Checking In

January 8, 2011 Leave a comment

I am going to start implementing weekly check ins to this blog.  I will use check ins to evaluate the progress I am making in areas of my life.

In terms of fitness and health, I give myself a B-.  While, I have been working out hard nearly everyday, I have not been documenting my diet or workouts on livestrong.  Tracking my progress is essential for evaluating growth and improving my methods for success.  I also have not done any yoga or mediation in the past week.  However, I haven’t had a soda in several days, which is a big step forward for me.  I am a soda addict, or have been in the past.

Moving forward, I have to focus more attention on the minute details and follow through with my plans.  What is the point of making a plan if I don’t intend to follow through? I will be returning to SF tomorrow and I will have to refocus my energies on what is important to me.

As for blogging itself, I give myself an A-.  I have successfully blogged everyday since committing to the challenge.  I have wanted to write more, and have intended to add updates more related to my personal goals, but overall, I have blogged and that is the main goal.  I am starting to notice blogging is becoming a bit of a chore and I will have plan my days more closely so that blogging always has a spot.  At the moment, I blog only late at night, before sleep.  I think this is doomed to fail, as I am tired and will likely miss a post or two.  A better strategy would be to blog in the mornings, after a workout, when my mind is awake and active.  Also, I should start keeping a list of topics I want to write about rather than writing what is immediately on my mind at the current moment.

Anyway, I am learning how to use wordpress a bit better and I will start to add more features in the next couple weeks.

Categories: Fitness Tags:

Taking immediate action

January 5, 2011 Leave a comment

Yesterday I wrote about the importance of goal setting when embarking on a journey of self-mastery.  Today I took action on these goals.

Step 1: Set realistic goals.
Step 2: Take immediate action.

My goals included eating healthier and improving my overall fitness level.  In order to accomplish this, I laid out some rituals and daily actions I would need to take to achieve improvement in this area of my life.  These included:

  • Working out 6 days a week for at least one hour
  • Tracking my eating habits (counting calories)
  • Tracking my workout habits

Today I took action towards my goals by creating a free account at LiveStrong.com.  Yup, it’s the live strong you’re thinking of.  The one founded by Lance Armstrong to raise money and awareness for cancer.  You’ve probably seen someone wearing one of those yellow wrist bands at some point in your life.  Anyway, the website offers some really great tools for anyone looking to take control of their eating and workout habits.  Best of all, it’s free to use.  A couple of the cool features I am currently using are a tool to track everything I eat and drink in a day, and also the workouts I do each day.  The site allows you to search through a long list of foods and workouts to calculate how many calories you are taking in and how many calories you are burning.  I’m a novice to calorie counting, so this is good news for me.

Feel free to check out my LiveStrong profile to see what I’m eating and what workouts I’m doing each day.  Also, if I slip, be sure to get on my case!

I also had a great workout today.  I followed along with a video circuit training program called Insanity.  It’s from the same people who released P90X.  Suffice to say, Insanity lived up to its name.  I could barely finish the workout, and was completely soaked in sweat by the end.  Check it out.

Goal Setting

January 4, 2011 Leave a comment

“A man without a goal is like a ship without a rudder.”
~Thomas Carlyle

It’s time to set sail on my year-long-journey of self-mastery.  Before I can begin on this journey, I must know where I am going.  Goal setting is an absolute must for anyone aiming to improve the quality of his or her life.  Life can be broken down into several main areas:

Physical Body – The way we look and feel.
Emotions & Meaning
– The way we use our emotions to support and create meaning in our lives.
Relationships
– The level of fulfillment our relationships provide for us.
Time
– The way we use our time to live a life we are passionate about.
Work/Career/Mission
– Our ability to use work and career to fuel passion towards our personal mission(s) in life.
Finances
– Our financially situation in life.
Contribution
– The way we contribute and add value to the world.

I have goals in all of these areas, but in this post, I will be covering the area of my physical body.  As I continue with my mission to post once a day to this blog, I will add more goals in the other areas of my life.  In time, I plan on organizing this blog based on the areas of my life I am mastering.

To aid me in the process of evaluating where I’m currently at and where I want to be at the end of the year, I used a free tool available at TonyRobbins.com.  This tool allowed me to rate this area of my life on a 10-point scale.  Then I answered 9 questions for each area to generate goals and an action plan for success.

Current state of mastery:
I rated myself a 4 out of 10.  Plain and simple, I don’t work out enough, I eat an unhealthy diet, I have very poor posture, and I rarely feel full of energy.

Desired outcome:
At the end of the year I will be extremely physically fit.  My body will exude confidence and masculinity.  I will have muscles that bulge from underneath my shirt (Think Marlon Brando in, “A Street Car Named Desire.”)  I’ll finally have a six-pack again and a body that I will gladly take to the beach and show off.  Hey ladies!

My posture is straight and conveys confidence.  I breathe fully and more deeply, and my voice is deeper because I speak from my lower chest using my diaphragm.  I feel better and radiate charisma and charm.  I look younger and happier as a result, and the effect wears off on other people.  I also eat healthier, and fill my body with foods that support me and energize me.

Resources that are available to me to help achieve mastery:
Gym membership, fitness classes, P90X, cheap yoga classes, meditation center near my house, the Alexander Technique, healthy eating cookbooks/recipes, the library, online forums, and fitness groups.

Mentors or coaches that are available to me to help achieve mastery:
Fitness class instructors, yoga teachers, meditation coaches, personal trainers, and friends that are already achieving a higher level of mastery than myself.

What actions or rituals do I need to establish so that I have daily discipline to follow through and create results:

  • Working out 6 days a week for at least an hour.
  • Attending yoga classes 2 times a week.
  • Meditate every day for at least 15 minutes.
  • Keep a journal of what I eat (count calories).
  • Create meal plans every week consisting of healthy recipes.
  • No more soda!

What specific measurable goals am I going to accomplish this year:

  • Run a half marathon
  • Put on 10 pounds of muscle
  • Lower body fat level to 8%
  • Achieve Nirvana (just kidding…maybe)