Thursday, September 23, 2010

Day 4 - Part Deux
Was wandering around the campus of Charles Sturt Uni this afternoon, doing a literature search, when I discovered their gym.  Pretty well equipped, with plenty of good machines.  Certainly the price was right - $3.00 per visit for a "community member" (ie member of the public).  Straight after work I went back for my workout, but found you get what you pay for . . . (don't you hate that).  

The treadmill worked, though it was old it was much better than the one I've been using at the Hotel gym when I've been staying in Wollongong.  I really struggled tonight; I was hungry this afternoon, but resisted temptation and ate really well.  My workout felt very hard, which is probably a function of going too hard on Wednesday night.  I did a mini-fitness test on the treadmill.  I am supposed to find an oval and run 1000m as quickly as I can for my homework.  I haven't done this yet because I haven't found an oval in Blayney or Bathurst.  So I got a taste of what I am capable of on the treadmill.  It took me 4 mins flat to run 1000 metres, but who knows how accurate that was and what that translates to in the real world.  We'll see on Saturday.  That will be my Fitness Test Day.

Back to the CSU gym;

Time - 52 mins
Energy expended - 525 calories  

I tried their eccentric trainers, but all the screens were damaged & unreadable.  Tried the stationary bikes, but unbelievably their pedals were falling to bits and the screens were really bad.  Even the air stepper was U/S.  So after ten minutes of stuffing about trying different machines I gave up, and decided to listen to my body and 52 minutes & 525 calories would be enough for tonight.  

Day 4 - Thursday 23rd Sept
6:30 am - Naked as the day I was born, I jumped on the scales (after a wee) as soon as I got out of bed.  I currently weigh 107.6 kg.  Off to work right now, so talk to you again after I've hit the gym tonight.    
 Day 3 - Wednesday 23/09/2010

Busy, busy day at work today.  Very nearly didn't go to the gym because of it, and I have been eating very cleanly, but after talking with Lndr, I made damn-sure I got there.

40 mins, 636 cals

Eccentric trainer
15 mins, 272 cals

Went hard because I didn't have a lot of time before the gym shut.

Total workout - 55 minutes
Energy expended -  908 cals

Tuesday, September 21, 2010

Welcome to the 12WBT Gav. 

The 12 WBT Challenge has begun !

It kicked off on Monday 20th September 2010, but I was not able to start until today, Tuesday 21st. 

I hadn't managed to get access to a set of scales or a measuring tape.  So I went out and bought them yesterday.  The tale of the tape was a bit scary.  Though it wasn't too bad on my new scales, though it's clear I have a long way to go . . . 

I weighed myself this morning - 108.4kg naked at 5am after a wee.  Seems that I've made a bit of progress in my pre-season preparation.  I was 112kg a few weeks ago.   

I hit the gym nice and gently this morning.

ten minutes walk to warm up,
eight minutes running,
sixteen mins max incline power walk
and finally 6 mins 42 sec cooldown walk.

Total 40 mins 42 sec, 560 Cals
Surprised how quickly the gains I've made jogging have slipped ! 

12 minutes easy spinning, cadence of 80 - 90 rpm, level 14
Total 12 mins, 110 Cals

Eccentric Trainer
Total 6 mins 20 secs, 120 Cals

Total Workout
Time - 58 mins
Energy - 790 Cals

Sunday, September 12, 2010

I've got a bit lax ! ! !

I have just realised that I have not been posting my workouts - trust me I have been ensuring that I do them, and written them down, it's just I keep forgetting to post them.  My bad !

Stay tuned for updates . . .   

Sunday, September 5, 2010

Day 7 - Trail running !

Glenrock Lagoon Workout
I had to visit Newcastle for the weekend, hence my late post tonight.  I ate well, and didn't skip my workout.  I mowed the lawns and then went for a gentle jog down to Glenrock Lagoon - one of my all time favourite training runs. 

I spent a few minutes warming up in the carpark, and then jogged down to the beach.  I found it very very enjoyable and surprised the heck out of myself when I saw my time - 18 mins to the beach.  I jogged all the way, except for a few spots where it was too slippery or rocky to jog.  Wow I felt alive ! 

I walked back to the carpark instead of trying to jog because hey, this is the end of my first week back in training and I am tired & sleep deprived at the moment - I don't want to do too much too soon.  Anyway, I arrived back in the car park pretty knackered.  I jogged a couple of sections, mostly down hill or flat bits, but I walked 90% of the way at a very fast pace.  Equivalent to my "Hill Walk" mode on the treadmill I guess! 

Total workout time - 46 mins 13 sec. 
Calories burned - unknown, but I'm guessing lots!

I am feeling a little bit sore around my ankles tonight and have a bit of a sore throat and a dull headache, so I took two aspro clears before going to bed.  The soreness in my legs is certainly from jogging on the uneven surface of the bush track.  You have to control each foot-fall when running through the bush; there aren't too many uneven surfaces on a treadmill.

GREAT training run.  Loved it

Good night!

Saturday, September 4, 2010

Day Six - Back on track !

OK I entered "robot-mode", pulled my workout clothes on and hit the gym. 

Bike to warm up.
Feeling before - Good
Feeling during - niiiice
Feeling afterwards - nice warm burn happening
Time - 20 mins
Calories - 110.

Walked 5 mins to get the legs moving, jogged 18 mins, "hill -walked" the remaining at max (15 degree) incline last 5 mins were cool down, no incline, slow pace. 
Feeling before - raring to go
Feeling during - very good to OMG !
Feeling after - EXCELLENT
Time 42 mins
Calories -613

Total workout
Time - 62 mins
Energy expended - 723

Feeling much happier, mood-wise as well as physically.  I was really beating myself up for missing my workout.  I could here a really faint little voice in the back of my mind saying "bugger it, skip this one too.  It won't matter because you'll pick it up tomorrow . . ."  RARRRRR.  Little voice banished.  I'M BAAAACK ON TRACK.

Day 6 Catching up - Part Deux

Catching up on Homework - Task 4
Well, I have just finished Task 3, and watched the Task 4 video. . .  Meh.  Distracted by biceps in the background indeed !  She hasn't seen MY biceps The good thing is that it's simply a preparation task; find a gym you like, get a decent pair of runners, get an iPod, get a set of exercise clothes, get a heart rate monitor.  Well, the even better news is that I already have done everything she asks, and even have an iPod (iPhone hehehe) and heart rate monitor.  Though I will have to find my heart rate monitor, it's in a storage box somewhere. . .  

So that's it.  Michelles homework is now all done.  I have to do my homework now - I'm about to head off to the gym right now and get sweaty.  Talk to you after !  Ciao baby.


Day Six - Catching up

Today is going to be Catch-up Day

I am behind on my homework from Michelle, I am behind on my homework for myself.  I must complete Pre-season Tasks 3 and 4 before the next one comes out and I MUST get my arse to the gym to train today.

Pre-season Task 3 is as follows;

My goals for the next 12 months

1 Month Goals
Successfully follow my fitness plan and maintain careful attention to my food for the next whole month. Losing a few kilos would be very nice, but I want to prove it to myself that I can stick to this plan for a month, no problem.

How I Will Get There
Use my determination and commitment to suceed to complete this initial month-goal.  Am I just "giving it a go" or am I really doing my very best? Do I really want this ? HELL YES.
Strategy - from my knowledge of myself and how I work, I know that I'll go hell-for-leather at first, and then a set back happens and I get stopped cold.  Well, I'm in a set-back phase right now.  I missed my workout yesterday because I was too tired from working back late, and poor me, the gym shuts early on Friday.  Boo hoo, poor me.  I am not sick or tired today (Saturday).  I MUST go to the gym today - no excuses.  I am not sore, injured or committed to do anything else.  And then I will go to the gym tomorrow, and the next day and the next day until the month is over.  I will allow myself ONE REST DAY PER WEEK until the month is over.    

3 Month Goals

I want to be well on my way by three months.
i. I want to be 100 kilos.
ii. Get the dings in my car repaired.
iii. Have logged 20 dives.
iv. Dive Halifax Park.
v. Completed "Advanced Open Water" dive-course.
vi. TWO magazine articles published.
vii. First chapter of my first novel completed.

How I Will Get There

Follow the 12wbt program and find a proper work-life-personal life balance. Complete my short term goals. Save money like mad. Bum-glue, inspiration, fun, laughter and hard-bloody work !

6 Month Goals
i.  Weigh 90 kilos.
ii.  Buy my first DSLR - Nikon D90, D300s or equivalent.
iii.  Be well on the way to being fit enough to easily run the city-to-surf again in 2011.
iv.  Have done my first night dive. Completed "Deep Diver", "Stress and Rescue" and Nitrox courses.
v.  Dive Ewans Ponds.

How I Will Get There
Hopefully I will be loving the feeling of being fit and using the extra energy and inspiration that comes with this to chase my dreams down and catch them

12 Month Goals
i.  Lose enough weight to not longer require my CPAP machine to sleep. I am hoping that this will see me well into the healthy weight range for my height.
ii.  Have my first manuscript completed.
iii. Take an overseas holiday for THREE WEEKS minimum.

How I Will Get There

-  Use the knowledge I will acquire and the determination I will use and show to complete the 12wbt plan and achieve my goals, to see me through to this result.
-  Save like MAD !
-  Get a second job

Friday, September 3, 2010

Day 5 - First Obstacle

A Test of Character

Well, I stuffed up today - yep I fell off the workout wagon.  I missed my workout. 

Why?  I have allowed things to get on top of me and didn't get home from work until midnight last night.  I am trying to do too much, and I wasn't keeping an eye on the time as I have nobody waiting for me when I get home.  Just me "batching" in the pub.  I had so much to do today (Friday) that I was back at work by 7.30 am to knock it over by a reasonable hour this afternoon - 5pm.  So I worked my bum off and got it all done.  I was hoping to get a workout done in the afternoon, but the gym shuts at 6pm today, so there was no chance after I drove 40 mins back to Blayney. 

I consider this one of those "emergency" situations that arise rarely.  So what will I do?  I had planned to take my rest day on Sunday, but that was it today instead.  I will be back into it again tomorrow. And Sunday.

And so I keep going.  And going.  And GOING.       

Thursday, September 2, 2010

Day Four

I was in bed by 22:30 last night, but didn't get to sleep until nearly 23:00 for some reason . . .

While I was a little bit sore yesterday for most of the day, I was feeling pretty good by late evening.  This morning I was right in the middle of the most astounding, delicious dream when the harp-chorus alarm on my iPhone woke me.  Damn !

I was feeling refreshed and alive this morning.  I had that very subtle stiffness that reminds me I've been exercising, but I LOVE that sensation.  I was down the stairs and in my ute before I knew where I was, but I knew where I was going -To The Gym !  The staircase at the back of the pub is very steep, and it has been pretty painful to negotiate, especially going down, but it was not at all painful this morning.

I was feeling pretty good, so decided to spend a bit more time on the bike warming up,

Bike - 20 mins
Feeling before - GREAT
Feeling during - good
Feeling afterwards - relaxed, warm & ready.
Cals expended - 160

Treadmill - 36 mins
Brisk walk - 10 mins
Jog - 10 mins
Hard walk - 16 mins (incline work)
Feeling before - GREAT
Feeling during - good to very good
Feeling afterwards - Ahhh - Now that's why I came to the gym this morning ! ! !
Cals expended - 520

Total Workout - 56 mins
Energy Burned - 680 cals

Starting to feel better within myself already; paying a lot more attention to my diet, getting to bed on time in the evening and getting out of bed in the morning are the main obstacles.  Attention to detail and the results will follow.

One thing that I have always studiously avoided is counting calories burned.  I have always looked at elapsed time, effort levels and heart rate.  Because for the first time in my life I am paying closer scrutiny to the nutritional content of my food, I was surprised to see the difference in calories burned during walking & running vs cycling.  I have always found running to give me the best results fitness wise, but the impacts to my body have been unsustainable longer-term.  I typically end up with muscle soreness that gets really uncomfortable so I have to stop.  But I see why it's "the king of cardio workouts".  Sheesh !  I burned energy at nearly three times the rate compared to cycling.  But I have made another astounding discovery - the treadmill has an incline feature.  With the incline set at max (15 degrees), I burn energy at almost the same rate on a brisk walk as I do when jogging at a good pace on the flat.  Better still, there is almost no impact "hillwalking" compared to jogging.  Have to keep this little trick to myself !

Wednesday, September 1, 2010

Day Three

It's getting tougher . . .

Well, I broke my rule last night - I put my head on the pillow at 11.10pm - boooooo.  I did a bit of food shopping, had a healthy dinner and worked back late at work last night.  I didn't get back to my room at the pub until 10.20pm.  Silly, silly boy.  Tonight I'll definitely be in bed before 10.30 pm.

I was feeling pretty good after my workout yesterday, but by the evening I was feeling pretty sore.  I was concerned how I'd feel when I woke up.  I was even allowing myself to think that if I was still sore when I woke up, I might sleep in and have an evening workout instead. . .     

What a difference that a good night sleep makes.  I woke before my alarm as usual, and was laying there thinking how nice my warm bed felt.   Nahhh, bugger it.  I'll hit the gym tonight instead.  Then the alarm went off, and I automatically jumped out of bed and stood up.  I felt fan-bloody-tastic.  Not sore at all, and quite bright.  So into my workout clothes and off I went, bright eyed and bushy tailed. 

What a difference a cloudy night makes.  The towel on the windscreen was free of ice, and the windscreen didn't ice up at all on the way to the gym.  Of course I had my bottle of metho in the car just waiting for an icy windscreen !

I was feeling a bit sore on my outer thighs as I walked into the gym, so hit the bike first and then the treadmill.

Bike - 20 mins,
Feeling at start - good.
Feeling during - a tad sore
Feeling after - great !
Cals - 105

Treadmill - 40 mins
Feeling before - nice and warm
Feeling during - GREAT !
Feeling after - satisfied with myself
Cals - 522

Total cals expended - 627

I knew that this was coming and I was mentally prepared.  Despite feeling that my warm, soft bed was MUCH better than going to the gym, I made myself go, and felt great afterwards for doing it.  I am feeling a tad tender on my outer thighs, which I was expecting.  It's gunna hurt - I know this - I have to keep the workouts gentle and not do too much.  But I have to keep going.  And going.  And going.

Tuesday, August 31, 2010

Good morning !

Day 2 !

Just as well I went to bed early last night (22.30pm), because I found it very hard to wake up and get out of bed this morning.  The whole pub seemed to be taking things slowly.  Even the miners were quiet - and that lot sound like a herd of stampeding elephants at 5am every morning.

I found my windscreen was iced over yesterday, which made it very difficult to drive to the gym.  Well last night I was a bit clever - I put an old bath towel over the windscreen.  This morning I removed it in triumph; it's crystalline exterior sparkling beautifully in the stark moonlight.  My windscreen was clear !  Well, not for long.  It fogged up 50 metres down the road - no exaggeration - and then I made my mistake...  Yes, I used the windscreen washers.  Instantly my windscreen was totally frosted over.  I should have known better.

Workout at the gym went well.  I was feeling a little stiff & a tiny bit tender, but I was expecting this.
Warm up - walking 10 minutes
Gentle jog - 20 minutes
Cool down - walking 10 minutes

Calories expended - 562.

Feeling Before - a little tired & stiff (as expected).
Feeling During - Good
Feeling after - a little bit more tired & stiff (as expected)

The hardest bit will be the first few weeks.  I must exercise carefully, not too hard at the start, but ensure I keep going and going and going.  No excuses.  If I get too sore, I'll hit the bike or pool instead. 

Monday, August 30, 2010

Feelin' Groovy . . .

Well, I'm baaaaack !  And feeling pretty darn fantastic.  I got a real surprise when I walked outside the pub this morning - ICE !  I gripped the hand rail and gingerly stepped down the steep staircase down from my room in the dark and - brrrrrr - I had the chilly white stuff all over my hand at the bottom of the stairs.  When I got to my car, I found that the windscreen was covered with ice.  It was then I remembered that I was living in the Central West in winter . . .  I had wondered why all three batteries were dead in my camera the other day - I'd left it in the car overnight.

Workout No.1, Week 1.
Walked 10 minutes, jogged 25 minutes easy pace, cool down walk 10 minutes.
Workout Time - 45 mins
Cals expended - 580
Feeling before - cold !
Feeling afterwards - Fantastic. 

And so it begins . . .

Here We Go, Here We Go, Here We Go !

It's just after 5 am, I'm up, in my gym clothes and feeling a bit tired.  Thank goodness I went to bed at 9.30 pm last night because I am feeling pretty darn yuck at the moment.  But I'm up early for a reason - to change my life, so I'm off to the gym right now, on a journey that is just beginning; I am about to start to change my habits and be the person that I want to be.  I want that more than ever right now.  LETS GO !

Talk to you again soon. 

Sunday, August 29, 2010

Moving Mountains

Tomorrow my mountain moving begins !  I checked out the local gym's operating hours and they are open 5.30am - 8.00pm Monday to Friday, 10 am - 5pm Sat and 10 am - 3pm Sunday.  Costs $6 for a casual visit to the weight room or $5.50 for a casual visit to the pool.

No excuses.  Got to be asleep early tonight for my journey is now officially underway.  No junk food, no alcohol, just healthy living, exercise and reflection. 

Watch out world, here I come.  Follow along with me here if you dare.

Walking before I start running marathons . . .

Well, I have decided that I should make massive, epoch-shifting changes in my life the same way that I would move a mountain - one armful of rocks at a time. . .

This Weeks Change

I will be in bed asleep by 22:30 pm each night from now on.
My Excuses and Their Solutions
Internal Excuses
1. Too tired after coming home from work late due to;
     i. Working back to impress boss.
     ii. Commute home takes ~1hr driving.
2. Too tired to get up early to exercise.
3. Going to be too sore after exercise because have strenuous day lined up blah, blah, blah.
1. Simple - Knock off work earlier by getting to work earlier.
     i. Must remember that my work will still be there tomorrow - I must pay more attention to the fact that I work to support my lifestyle, NOT living to support my work. . .
     ii. Change jobs, or maybe move closer to work ???
2. This is directly correlated to not getting to bed early enough. Simple to change. Get home earlier, turn computer off earlier, go to bed earlier !
3. I know that I will be sore for the first couple of days of restarting my exercise regime. This will fade pretty quickly (a week or two of discomfort is not much of a price to pay for being much healthier) and the wonders of exercise "high" will replace it pretty quickly. I will also ensure that I take things more gently at the start to minimise muscular soreness.

External Excuses Within My Control
1. Weather - rain/snow may make things hard to train outdoors.
2. I may get stale doing the same exercise if I do it for too long, or my results may plateau.
3. Because this job involves a lot of travel it may be difficult to find somewhere suitable or safe to train of an evening.


1. Gee, go to a gym - (in best pirate voice) thar be treadmills ! ! ! Aye ! ! !
2. Gee what a problem. Change to cycling, swimming or the cross trainer ? ? ?
3. The gym might be the solution - most areas I'll be when working away from home have good gyms not far away. . . Sounds pretty suitable & safe. Maybe schedule workout for early morning when safer ?
External Excuses Outside My Control

1. Might get injured.
2. Might get sick.
3. Might have a work or family emergency . . . . .


1.  Life happens. Deal with it if the worst happens and do another exercise, or just continue on as per normal if I miss a workout or two. Missing one or two sessions won't put me back to square one, but a few weeks to a month might make progress less rapid than I would like.
2. As above - life happens. Look after myself to the best of my ability and return to it as soon as I realistically can. I might need to ensure I'm not pushing too hard at the beginning as this is usually what stops me - I go reallllly well, makes stacks of progress and get the flu and can't exercise for three or four weeks. Ensure I keep my flu shot current would be a smart thing too I think . . .
3. As per 1st two points, deal with it as best as I am able. This weight loss effort is personal - between me and myself - nobody else. I have to make it work. Not "try my best" but REALLY try my VERY BEST. There may be set-backs from time to time, but I am going to have to show some character and overcome them as best I am able, should they be cheeky enough to get in my way.

Saturday, August 28, 2010

And so it begins . . .

Yes, that's one of my favourite lines from Babylon 5 . . .

I spent the day in a very important phase - PLANNING.  I have spent probably 4 hours sitting at a table in the pub where I am staying, just thinking about what is important to me, what matters and where I would like to be and have accomplished in the next 12 months.  I have written it down, and a lot of it is too intensely personal to publish in detail here, but I will certainly state my intentions out loud.

The Short list
  1. Complete the 12WBT challenge that I have started.  My current weight is 112 kg's.  I am going to be under 100kgs by Christmas 2010. 
  2. Personal Stuff - I have really thought hard about my personal life, and where I would like to be.  South Australia, I'll be there by Christmas, unless a better opportunity for Lndr arises in Newcastle. . .  I want happiness and to start our family more than anything. 
  3. Financially I have set some incredibly important goals.
  4. Adventures - I have written down what adventures I would like to experience over the next 12 months.
  5. Toys - I want to buy some really cool stuff in the next 12 months !  Can't be all struggle & no fun.
  6.  Diving - I have set myself the goal of logging 20 dives by Christmas 2010 and a range of courses to allow me to make the best of PNG or a Liveaboard.
  7. Writing - I will submit two articles for publication and make serious progress on my books by Christmas 2010. 

Welcome !

I need to make some rather large changes in my life and this blog is a tool to support me on that journey.  I need to risk embarrassing myself publicly to ensure that my goals are met !