Day thirty five

Well here it is, the beginning of the sixth and final week. But it really isn't an ending, as I am choosing to continue with my fitness routine and keep setting new goals. The whole experience has given me a new drive for life and I plan to keep going on after this venture into health and blogging.

Today was a good day in the gym. I set a personal best on the bench, upped my weight to 115 lbs. and did thirty total reps. I'm pretty pleased with this, seeing as the other day I could barely do four at the same weight. Overall, I'm feeling great and looking forward to pushing myself and testing and retesting my fitness limits. Also, I lowered the weight on the assisted pull-up machine, which is a good thing, as the more weight you use the less work you have to do. And I'm happy to report that we finally found some leg work that does not kill my knees. Even better, the body aches I used to suffer from are a thing of the past. My body just plain feels better. With beach season just around the corner, there's no telling what I might be able to accomplish..

Day thirty two

Well I have been down and out for a while with either food poisoning or a stomach virus or some type of internal alien invasion. Either way, it was absolutely horrible and I would not wish it on anyone... well, maybe a few people here and there.

That aside, today I stepped back into the gym and it was wonderful. After feeling drained and low for so many days, it felt grand to be up and full of energy. Today's session featured a completely new routine: bench press, knee-ins, step ups, assisted pull ups, and these crazy balancey things Tom calls single leg stiff legged dead lifts. I am happy to report that it was all good and I did excellent. On the bench I got the up to 115 lbs, which may not seem that impressive, but I have led a life of sloth, so for me, it was something special. I got through five full rounds and need to thank Mark for spotting me on my last set on the bench. For now, things are progressing well, and I look forward to one day changing the title of this blog to 'six month josh', or even 'six year josh.' I guess only time will tell...

Day twenty three

Well I did good and not so good today... I did put in twenty minutes on the bike and elliptical, and worked up a huge sweat. I kept my heart rate at around 140-150 bpm for most of that time. However, I phoned it in on the rowing machine and put up a horrible 2:04.7. So, I actually took a step back on it. I think I held back a bit because last time when I went all out, I experienced complete muscle failure the last 50 meters and that kind of scared me. All in all, for a recovering couch potato, not too bad, but I did not meet my target time and I am a little disappointed. Next time for sure I will make it in under two minutes.

Day twenty two

Well I got a late start to my day, but don't blame me, blame my uber-comfy bed. It felt soooo good to just lay there and revel in its soft fluffy goodness. I did get into the studio and really worked it to make up for the laziness. I upped the weight on pretty much every cycle, and it felt good to push myself. I was sweating a ton and my heart was pounding, but I finished the whole workout fifteen minutes earlier than I normally do. So good job to me! Tomorrow after work, I'm heading in again, but this time for some concentrated cardio, and a go at my nemesis, the rowing machine. I will complete 500 meters in under two minutes. I will get close to the men's goal. And one day, I will be a man!

So far, so good...

This is Tom, and since we're officially at our halfway point in our six week project, I figured now was a good time to offer some perspective, insight and kudos to our experiment known as Josh. And the first thing I can say is: wow. Because I never quite expected it to happen.

And that's not because I'm cynical or that I don't know or believe in Josh, but because we all start things with the best of intentions (self included of course) but often lose momentum and find reasons not to follow through completely. And also because most people who come to the gym usually have a little more experience or background to build off and aren't essentially starting from scratch.

So, to see such a dedicated (and I mean dedicated) couch potato and gamer actually change their life, pick up some weights, and continue to do so amidst an ever shifting work schedule and personal obligations is pretty amazing. Heck, I'm still a little surprised every time I see him here working out. And to see the amount of physical progress made with regard to strength and aesthetics is even more impressive.

So kudos to you, Josh for your drive and determination. Can't wait to see your progress over the home stretch. Great job. You're doing awesome. Fist pumps and chest bumps and all that good stuff.

.t

Day twenty

Solo Saturday! After a full day at work I am amazed at how much I look forward to hitting the gym now. I used to come home, and sloth on the couch until dinner, then maybe, maybe, I would go for a walk. Granted I used to bike to and from work then, but it just wasn't enough to up my energy levels. Now after work, I cannot wait to change and head to MBS. It is truly amazing, and if you knew me back then, as they say, you would be amazed as well.

Upped the weight again on the presses, and my short term goal is 50 lbs. next week; and I know I can do it. Feels great to be able to set goals and accomplish them. I used to have sleep problems but now on workout days, even on recovery days, I sleep like a baby. I feel great, and see no end in sight.

On Monday Tom has a new routine for me to try out and then weeks 5 and 6 will be a mix of all the routines so far. The only exercise I am shying away from is the reverse lunge; it's murder on my poor knees. I had a very active childhood, falling out of trees, crashing bikes, and such; and with being on my feet eight to ten hours a day at work, my knees just can't take it. I am hopeful that I can find something to strengthen them and continue my progression. The only way to find out is to keep on trying. Onwards and upwards!

Day seventeen

I officially hate cedar trees! I am congested beyond belief and feel horrible this morning. But I'll go workout anyway; it's my promise to myself...

Got home feeling better, and I even upped the weight again on the dumbbell presses (thanks for the motivation Tom). Having a gym to go to whenever I want, and following this program is really changing my life, not just my body. And I know that sounds cheesy but it's true. I feel more empowered than I have ever before in my life, and my confidence is steadily rising. I love how I feel during and after working out. Plus with suggestions on how to improve my eating habits, I feel a new me is completely possible.

Day fifteen

I really feel I am rising to the fitness challenge now. I no longer have to fight myself to go to workout, I now feel it's the right thing to do. Went today before work, and I love how my energy stays up all day after working out. I upped the weight on my dumbbell presses and have really surprised myself as of late. This is great and I am finally beginning to see some changes physically; nothing major but to me it is noticeable. I have also noticed that my readiness to take on new challenges is growing proportionately with my level of fitness and wellbeing. I am stoked to see where this all leads, and I do feel this is going to be a lifestyle change now, not just a six week challenge.

Day thirteen

Seems Saturdays are fast becoming my solo workout day, which is good for me. Having to workout alone really challenges a person to do their best when no one is watching. And that's what establishes a great work ethic, whether it's for fitness, or life in general. Having to go to the gym, knowing no one is waiting for me, and really putting in a good effort is a great feeling.

I really went at it today, and upped my weight on the last two circuits. I could feel the burn as they say, but in a good way. I have noticed this sensation of warmth at the end of my workouts and I like it. I finished up on the rowing machine again and almost got it under two minutes. I lost momentum at the end and wound up with a time of 2:00.7; seven tenths of a second off my initial goal. But the good news is that I've cut thirty-nine seconds off my 500 meter time since I started, and I just see it getting better. Here's to the elusive two minute mark...

Day ten

Tom set me up with a new workout circuit: reverse pull-downs (they are really fun), reverse lunges (are we sensing a theme here?), torso twists, birddogs, and dumbbell presses. All work the same major muscle groups I've hit before, but in different ways. I was a little sore after the workout, but recovered just fine. I feel really good, have a great mental state and I feel more energetic. My eating habits have even improved, at work I eat less baked goods and more fruits, apples being the mainstay these days. Even my cravings for processed foods is waning; I don't feel good when I eat them. All in all I would say things are going great and I look forward to the challenges ahead.

Day eight

Got into the gym and did my warmup as usual. Went right into my workout, but after my second set, I got really lightheaded. So lightheaded, I had to lie down for a bit. I think I did not eat enough breakfast or drink enough water and just pushed myself on too little fuel. But, after a piece of apple and some water, I felt better and finished out my sets. I've also begun to do 100 meter sprints on the rowing machine. My time is 21.3, not bad for a dedicated gamer and couch potato.

For cardio, I've been going on long walks around the neighborhood with my fiancee. And trust me, with all the hills around here it is quite the workout. I'm feeling really good these days, like I have more energy, and I am still watching what I eat (not that I ate all that bad to begin with). More strength training to come on Wednesday...

Day six

Well today was my first solo workout. I was a little nervous not having someone there to check my form, but more importantly for the support that having a trainer/workout buddy brings. It's so much easier to get to the gym on time and get through a workout if you have someone else there doing the same. Moral support or just working that much harder under someone's watchful eye, its all the same, you find it easier to do what you have to do when you have to do it.

Especially for me. I find it too easy to make excuses to not do the things I should do. But throw someone else into the mix, and I find it's not so easy anymore. So for me today was a huge day, and I pulled it off. It was a little weird at first, but once I got going, my body knew what to do. I also upped the weight just a little, and it felt pretty good. I feel great, and have a really good feeling that this is the beginning of a new mental state for me, as well as a physical one.

Day four

Woke up to terrible weather today; an arctic front blew in overnight. I decided to do some free form cardio, and rode my bike in to work. My face was freezing, but the rest of me stayed warm with the effort (there are plenty of hills around here). Tried to ride home but the north wind was averaging 25 mph, so I walked my bike home. To finish off the day, my fiance and I did some yoga. But not that kind of yoga, actual yoga.

I am soooo tired from the weather and work. Tom wants me to come in before my shift tomorrow for a training session, but I'm thinking an after work session may be best. It will be my first solo attempt. Tune in tomorrow to see what happens.

- J

Day three

Today was another strength training session with Tom. I felt good, and kept up a good pace (I think). I was a little sore from before, but have been told it will be that way for a little while during the 'adaptation' phase. High point in the workout was shaving twenty seconds off of my 500 meter rowing time. I am down to 2:19.2, close to the women's goal time. I'm almost a woman. Almost.

- J

Day two

Today was my cardio day, thirty minutes of arduous, nonstop physical activity. Ten minutes on the bike yielded a little over three miles, fifteen minutes on the elliptical a little over a mile, and three minutes on the rowing machine got me 657 meters.

I know that adds up to just twenty-eight minutes, but three minutes on the rowing machine equals five minutes of anything else. And I managed to sweat more in those 28 minutes than I did last year during the entire summer. I feel good though, and very hungry. Speaking of food here is my food diary:

breakfast
3 egg tacos w/ 5 pieces of turkey bacon and hot tea w/ stevia

snack
pistachios and 4 slices of chocolate orange(slowly devouring it)

work break
apple and water w/ Emer-en-C supplement (I drink this stuff everyday at work to bolster my immune system; its cold back there...)

dinner
country salad (breaded chicken breast, cheddar cheese, tomatoes, iceberg lettuce, bacon, boiled egg, honey mustard dressing)
2 bananas
water

snack
piece of chocolate torte
two pieces of a holiday beef log

Because I do not have a set schedule at work, my eating habits are a little unusual. On days I close, I don't get out until 11 p.m., so I tend to be hungry and have a small meal when I get home. It may not be the best situation in the world, but I am not going to starve myself, and should just eat better overall.

- J

Day one

My name is Josh S. and I am the six week project. The folks at MBS have challenged me and all of their members to rededicate themselves to health and fitness after what was sure to be a decadent holiday season. They asked me to keep a blog following my workouts over the next six weeks, to chronicle my trials and tribulations, so here goes...

I am a thirty-three year-old fishmonger, and this is the first time in my life I am using a gym of any kind. My goal is to lose my holiday chub and reveal my inner-studmuffin by Valentines Day for my fiance, and also to just feel better and have more energy. I'll even be keeping a food diary which we may post from time to time.

Before this project began, my exercise regime included biking to work 3 to 4 days a week (I live about 1.5 miles from my job), walks with my fiance and our dog, and sporadic yoga and push-ups. I do feel I eat well, and eat fast food maybe once a week or so, but I also tend to eat a lot of bread products and not always whole grain versions. When I shop for groceries I try to always buy fresh and never processed foods.

With that out of the way, on with the show....

First workout 1.4.10

Tom ran me through a set of different exercises today: push-ups, pull-downs, bird dogs, squats w/ kettle bell, one-handed overhead dumb-bell presses (man a lot of these names are hyphenated), and this thing with a stability ball that totally worked my abs. I felt good the whole time, really energetic about the whole thing. My mental state was positive and I could really feel each muscle group waking up.

I'll be sore tomorrow, but not too much, as I was warned to keep from a big beginner mistake; overdoing it on the first day. I also got introduced to the rowing machine, and found out that I am 39 seconds slower than the average female. And that's only over 500 meters. I will definitely work to improve that. Look forward to my cardio training tomorrow, bike, elliptical, and more rowing.

- J

Introductions

This is Tom, one of the trainers at MBS Fitness, and I'll be working with Josh over the next month and a half on his quest to be a little more fit and healthy.

This blog and his desire stem from a six week challenge we put to all our members at MBS Fitness. And that challenge is simple; to get away from all the holiday gluttony, and get back to a healthy routine. We even have a sign up board in the middle of the gym where members can proclaim their commitment.

So check back here from time to time, as Josh will be using this space to chronicle his journey into fitness. As a relatively inactive adult who's never stepped into a gym, it should definitely be interesting.

Six weeks isn't much, and it certainly won't solve any major health issues, but it's a great way to jumpstart your program and (hopefully) carry some better habits throughout the year.

Best of luck to everyone on your own personal goals. And if you need assistance along the way, know that the team at MBS is here to help.