Becoming Buffman: update

Well update time....

It has been up and down. The training with my trainer has gone really well. I have only missed 3 sessions I think, 2 from illness one from work in 8 weeks that is pretty good going.

Here comes the bad news, no extra sessions outside of my PT sessions and the diet has been a disgrace. So when I get my review done I wont be suprised if I have in fact gotten heavier. That will be a two fold effect I hope, and increase in muscle mass and an increase in body fat. Obviously the body fat is not wanted but Im realisitic in how I have gone over this last 3 months, if I had done some cardiovascular work outside of my PT sessions (they have been weight based) and watched my diet I would be a lot better off in relation to my body fat content.

So in the next week or so I am going to post my results (gulp) and the reality will set in I suppose... and hopefully that will kick my ass into gear and get me moving.... One can only hope hey...

Till D day.

CW

A lot has gone on

Hey guys,

Sorry for there being such a big gap between blogs.

A lot has gone on of late.

Floods both at home and at work, we still haven't got everything up and running smoothly from that yet and then we have a break in this week. When it rains it pours so they say, no pun intended there.

Anyway, things have been happening here at dluxe, we have a new website up, a new employee too Steve French he is great too, damn hard to train with. We are also pretty excited about some developments happening in the coming weeks so keep a lookout.

Thats all for now, I just wanted to make sure you all knew we are still here and alive!

Stay true to yourself and your health.

Cam.

Becoming the Buffman

Ok so everyone who knows me knows I carry more weight than a normal personal trainer. There have been the usual excuses for this, too much work, I put my clients first, just can't be bothered, the usual one in my head is 'I know how to apply the stuff so I will do it later', of course it never happens. Well after getting back from my trip to the states I realise that this has to change. I can't keep on doing my job with my beer belly and get away with it, one it feels terrible and to be honest it feels a bit wrong when I ask all of my clients to commit when I haven't committed to myself.

I have decided to make the necessary changes in my lifestyle to get myself to where I want/need to be and then balance myself out so I can live in my comfort zone without having to be ‘nuts’ about my diet and work rate. Right now I am not putting weight on, however I am not taking it off, I am currently doing 2 x 45 minute weight sessions a week with 1 x 45 minute cardio session thrown in there.

I have a choice, change my diet and keep the training where it is, which will help improve my body composition over time or I can speed things up by changing both; increase the intensity of my training and improving my diet.

Notice how I said improving my diet, not reduce my food intake, or cut out carbs, or take out this and that food. Most diets people have are pretty good, we just have small issues that need correcting. Mine are meal sizes, binge drinking on the weekend, chocolate and meal frequency.

The problem is I KNOW what I should be doing and I am not doing it, the changes that I need to make to my diet are not difficult, I just have to WANT to do them. I have gotten comfortable in my little bubble but I am a little tired of being embarrassed by weight when health and fitness is my profession. So time to change that, who is coming along for the ride with me?

The easiest part is the change in the diet, if you really want to reach your goals then these changes are not hard to make, they become lifestyle changes, things you can change and hold onto. I used to do these things all the time, then I got lazy and live the current ‘eating lifestyle’, that is where it all started to go wrong. Getting these changes in place for 90 days will help keep them in place forever, dont deviate or you will short change yourself.

The hard part will be the training, here you will have to press yourself mentally and think about how much you really want to get your goals. We cant afford to go at a nice leisurely pace and cruise through our sessions. We have to push and work hard, I know there are going to be days where I am not going to like my trainer and I am not going to want to go for that extra run or bike ride, but if I don't I am not going to get to my goal.

To summarise what I need to do:

1. change in diet
2. change in training intensity

In 90 days I can reasses where I am at compared to my goals and check to see if I need to keep going at my current pace. If I am happy with my results I can tone something back, my diet or my training intensity, NOT both. If I do I will just end up back at my original point and all of my hard work will have been wasted.

For me I would probably lighten off my training for about a month so I keep my eating habits for a little longer to reinforce them. Then if I want to 'treat' myself I can ease my diet but increase my training intensity again.

Yours in Fitness

Cam.

Living a healthier life in 2010

Now that the festivities are finally over it is time to get back to your normal routine or use the opportunity to create a new routine.  Don't fall for the New Years resolution and try and change yourself from a meat pie to an apple overnight.  Take it slow, plan it out and give yourself room to achieve your goals.  I recommend writing some positive statements surrounding your monthly goals and posting them on the fridge or bathroom mirror.  Only have the current month goals as a reminder and to ensure that you don't get overcome by the change you are heading for.  You can work through your goals month to month if that is easier for you or workout a longer term goal and then plan backwards to see how you will achieve it.  Remember that your timeframes should be realistic, you need to make time for you to enjoy life and keep the change a positive experience.

For example to lead a healthier life...

JANUARY
I will eat at least 5 serves of vegetable and 2 serves of fruit every day for at least 3 days of every week.
I will exercise at least 3 times every week for 30 minutes.
I will fill my work drawer full of  healthy snacks.
I will take / make my work lunch at least 3 times every week.
I will only eat bread with seeds in it.

FEBRUARY
I will continue to achieve January goals.
I will drink a maximum of 2 lattes every work day.
I will not drink alcohol this month.
I will ride my bike at least once on the weekend.
I will get a massage every month I achieve my goals.
I will stretch at least 3 times a week.
I will only eat chocolate once a week (1 normal size bar).

and continue for each month keeping your previous achievements and adding appropriate rewards.

I like positive affirmations so I would recommend finding some words that inspire you and adding them to the top or bottom of your monthly goal sheet or you could add photos, etc.  Find what will help to motivate you and use it.

Good luck.
Kylie