OFFICIAL Eat Right & Get Fit Challenge

[Johnny Carwash]

That's awesome man. Was wondering how you were doing, but didn't want to ask as it's your business.

Also Happy Birthday a couple days late.

[garyclark]

I haven’t posted in a while. So 2 years ago I started this “mad dash to not die early”. Still holding between 80-90 lbs. lost. I still don’t exercise and have no good reason why, but all my health numbers are making my doctors giddy so.

Love to see this. And I love that you've titled your weight loss.

[garyclark]

This is the type of math I like ... 0 alcohol + >5 miles a day walking/light jogging = -10.5 pounds (n=32 days). I've also been entering my daily calories into MyFitnessPal. The mere fact that I have to enter food there has stopped me on a number of occasions from unhealthy snacking, which just goes to show you how lazy I can be.

The best part is that the "no alcohol" feels somewhat sustainable. I'm going to want to drink again. But I don't really miss it that much. I've come to realize how much of it was behavioral. I still love a tumbler with ice and a strong-tasting beverage in it at the end of a long day. It just turns out the alcohol isn't necessary. The challenge is how to introduce it back into my life. I worry that it's easier for me just to reject it completely than to limit it as much as I think I should. But if that's the case, maybe I need to really monitor it.

But we're off to a good start. Going to try to see if I can keep this up for another month. The challenge is that this month I travel every week. Super hard to: stay on a good sleep/exercise schedule, eat right in airports and restaurants, and not drink in social drinking situations. So wish me luck!

Another month in, another 10 pounds down!

Pretty happy with this given the travel schedule. But now that the Delta lounges have Heineken Zero, I can still feel like I'm treating myself. Which I've come to realize is one of the primary reasons I drink. They also have a couple of canned mocktails for $6 each at some lounges, which I haven't tried yet. In flights, I asked an attendant if they have any NA beer. And they don't. But he suggested a club soda with a splash of cranberry. Which did the trick.

In terms of exercise, still sticking with at least 5 miles a day, but now I'm (slowly) running 1/4 to 1/3 of the distance. Would like to keep losing weight, so going to try to continue doing this, but hope to start working in some weights in the coming month. Feel like my mental health and clarity have improved almost as much as my physical with the exercise.

In terms of food, MyFitnessPal continues to help track. My general goal is to I eat one meal a day "for fun" and have the rest of what I eat "for fuel." So that's a lot of protein (yogurt, cottage cheese, almonds) and some veg. Have also found some high-protein snacks (Yippeas nacho puffs and Bada Bean Bada Boom are favorites). Good news is all these foods are delicious to me.

The holiday season is my next big test. Two years ago, I lost 45 pounds and then took a break starting in November. Gained a lot of that weight back eventually.

Posting here is also helpful in terms of accountability. So thanks for that. I hope to check back in mid-November with more good news.

[govmentchedda]

Nice job, gc!

[rass]

Nice work man

[Giff]

That’s awesome gc. Keep it up!

[Steve of phpBB]

That’s great.

We’ll be waiting for that November report though.

[garyclark]

That’s great.

We’ll be waiting for that November report though.

Hell yeah. Thanks, boys.

[DaveInSeattle]

Good work GC!

Here's my question: Does anyone have a decent online 2 day a week dumbbell workout plan?

I was doing this one: 3 Day Dumbbell Workout with PDF (Full-Body/Split/PPL) every MWF in our workout room at work, but I'm changing up my in-office schedule (I have PTO to burn by the end of the year, so I'm taking fridays off for a while) and I'm trying to find one to do every Monday and Thursday.

[Brontoburglar]

how much time do you have and what do you have access to in terms of DBs

[A_B]

Good work GC!

Here's my question: Does anyone have a decent online 2 day a week dumbbell workout plan?

I was doing this one: 3 Day Dumbbell Workout with PDF (Full-Body/Split/PPL) every MWF in our workout room at work, but I'm changing up my in-office schedule (I have PTO to burn by the end of the year, so I'm taking fridays off for a while) and I'm trying to find one to do every Monday and Thursday.

That site has a two day plan as well. Otherwise maybe just do some extra reps MW in lieu of Friday. Bronto would be a good one to chime in.

[A_B]

Hey, see! I told you!

[DaveInSeattle]

how much time do you have and what do you have access to in terms of DBs

I do it on my lunch hour, and the gym has dumbbells up to 50lbs in 5 lb increments. And a bench.

I usually do the DB workout, and then a 10 minute core focused class from Barre 3.

[Brontoburglar]

so 30-40 min or so? do you do any warmup at all before?

this is a really good base point to start with if you have time and from a guy that knows his stuff, as it's a 2-workout full body routine. I'd experiment with weights you can do the minimum # of reps with and then work to progress to the top end of the rep range

[DaveInSeattle]

so 30-40 min or so? do you do any warmup at all before?

Generally not. Sometimes I'll walk on the treadmill for 5-10 minutes before I start.

this is a really good base point to start with if you have time and from a guy that knows his stuff, as it's a 2-workout full body routine. I'd experiment with weights you can do the minimum # of reps with and then work to progress to the top end of the rep range

That's awesome. Thanks!

[Brontoburglar]

I would highly recommend swapping the treadmill time for a 5-10 min circuit of stuff like this. will be a better warmup, especially for the stuff you're about to do (I am always wary of pressing exercises without any warmup for people who sit at desks all day)

[rass]

Ran my first and possibly last half marathon today. Just a beautiful asshole of a hilly course. I hated the last hill so much I never want to run again.

I ran this one because the oldest was going to be there because one of her assistant coaches (just a couple years out of school herself) was running. She was the first female runner and third overall at 1:22:40, almost exactly a 1/2 faster than me - 1:52:16 chip time.

Need a shower.

[sancarlos]

To me, it’s pretty impressive to do a half marathon. Years ago, when I used to run, I ran Bay to Breakers, which is a 12k and it wiped me out for about a week.

ETA: I walk about 3-4 miles a day, nowadays, but I don’t run at all.

[govmentchedda]

Nice, Rass! Fuck them hills.

ETA - you no sold the Grumpy Bear costume!

[rass]

If they send out finish line video I’ll post it

[garyclark]

Ran my first and possibly last half marathon today. Just a beautiful asshole of a hilly course. I hated the last hill so much I never want to run again.

I ran this one because the oldest was going to be there because one of her assistant coaches (just a couple years out of school herself) was running. She was the first female runner and third overall at 1:22:40, almost exactly a 1/2 faster than me - 1:52:16 chip time.

Need a shower.

Loved the outfit! Great work.

A half marathon is impressive.

[The Sybian]

To me, it’s pretty impressive to do a half marathon. Years ago, when I used to run, I ran Bay to Breakers, which is a 12k and it wiped me out for about a week.

ETA: I walk about 3-4 miles a day, nowadays, but I don’t run at all.

I did Bay to Breakers with a case of beers in a backpack. And numerous stops for shots from rolling bars and hotties in nurse costumes with giant syringes filled with booze. One of the most fun days of my life.

[Giff]

Not me! Hitting up all the regional gas stations/fast food places in north Texas.

[garyclark]

Not me! Hitting up all the regional gas stations/fast food places in north Texas.

Taco Casa is a great name. I would go there just for that.

[garyclark]

To me, it’s pretty impressive to do a half marathon. Years ago, when I used to run, I ran Bay to Breakers, which is a 12k and it wiped me out for about a week.

ETA: I walk about 3-4 miles a day, nowadays, but I don’t run at all.

I did Bay to Breakers with a case of beers in a backpack. And numerous stops for shots from rolling bars and hotties in nurse costumes with giant syringes filled with booze. One of the most fun days of my life.

I've heard of this race. Did not realize that this activity was part of it.

[mister d]

Taco Casa is a great name. I would go there just for that.

https://www.lacasadelostacos.com/

[DaveInSeattle]

I ran this one because the oldest was going to be there because one of her assistant coaches (just a couple years out of school herself) was running. She was the first female runner and third overall at 1:22:40, almost exactly a 1/2 faster than me - 1:52:16 chip time.

My daughter in Boston has been running with two different run clubs since she moved there. One is very social, and the other is way more serious, with a lot of former D1 runners.

This past weekend, Cory McGee (her wiki: https://en.wikipedia.org/wiki/Cory_McGee), who ran the 1500 at the 2020 Olympics, showed up for the more serious club's run.

[govmentchedda]

That's awesome.

[rass]

Romero! Are you in Waltham or just run there sometimes?

I wasn’t sure and didn’t settle on a hotel until late afternoon yesterday, and also made a late decision to go see the ‘ruins. Just hoping you don’t frequent the Copper House Tavern, which was in our hotel and was absolutely packed when we left for the game at around 5:30 last night. Otherwise I’d fee really bad.

[rass]

Also, didn’t run Tue-Thu which must be my longest off stretch this year. Unless I’m forgetting about a snowfall that kept me off the streets for more than 3 days.

[EdRomero]

Romero! Are you in Waltham or just run there sometimes?

I wasn’t sure and didn’t settle on a hotel until late afternoon yesterday, and also made a late decision to go see the ‘ruins. Just hoping you don’t frequent the Copper House Tavern, which was in our hotel and was absolutely packed when we left for the game at around 5:30 last night. Otherwise I’d fee really bad.

I live in Waltham but never go to the Copper House Tavern. Hope you enjoyed Prospect Hill. Running up and down a mountain in Stowe destroyed me last weekend so I've ran a total of 2 miles this week. Not looking forward to the BAA Half Marathon on Sunday.

[rass]

Ok, if we end up making another Boston-area college trip I’ll keep this in mind.

And good luck with the half!

[EdRomero]

Spent the last two weekends avoiding watching the Patriots by running races. Did a 10 miler up and down a mountain in Vermont --scenic fun race but I felt like my calf or Achilles was about to blow up near the top, which thankfully went away ,and that running fast down a mountain for a long time was messing up my foot, which I'm still feeling a little bit. Then yesterday I PR'ed a half marathon in perfect running weather (although the winner who beat me by 50 minutes complained that it was very cold). Thinking about doing another marathon in May, but I also need to do more cross training because I feel like I'm in good running shape but not good overall shape if that makes sense.

Bump. Tried the same this year. Had to walk way more going up the mountain, but felt much better running down the mountain, so I think I trained better for that. Yesterday at the half, I was feeling great, but I thought I dropped my wallet around mile 2, so I walked back about a quarter of a mile and then as I was talking to a police officer, I discovered I put my wallet in my runner's fanny pack which I never do. I then ran angry for two miles, doing mile 4 at a 7:46, and then I later crashed but still held on. Even with my snafu I got my official time under 2 hours, and finished 156:50, so I'm slowing down overall.

Thinking about switching up my running plan based on a book I borrowed, "Run Less, Run Faster." 3 runs a week: distance, track workout, pace. Non running days are hard cardio that is easy on your legs (swimming and rowing are the best, but I suck at both, so probably a stationary bike), and then light mostly bodyweight lifting/stretching while you watch TV. Worried about switching a routine that works for me socially, mental healthwise, and changing a good habit I developed, but I'm tired of this plateau I've been on.

[garyclark]

Do you have a goal apart from get in better general shape? (FWIW, seems like you're in pretty damn good shape now)

[rass]

Thinking about switching up my running plan based on a book I borrowed, "Run Less, Run Faster." 3 runs a week: distance, track workout, pace. Non running days are hard cardio that is easy on your legs (swimming and rowing are the best, but I suck at both, so probably a stationary bike), and then light mostly bodyweight lifting/stretching while you watch TV. Worried about switching a routine that works for me socially, mental healthwise, and changing a good habit I developed, but I'm tired of this plateau I've been on.

Congrats on the half marathon, and the bold is where I'm at. I need to get out of the basement and out of the house.

[EdRomero]

Do you have a goal apart from get in better general shape? (FWIW, seems like you're in pretty damn good shape now)

I struggle with that. When I committed to running, something that helped was I graded myself on pass/fail -- if I kept showing up I achieved my goal, and that's why I continue to go to so many of my group's run (which the group jokes about). I just get competitive with myself; I want to PR at different distances and I want to put myself in position where I can try another marathon or even an ultra. I just turned 50 and I don't know if it's a midlife crisis thing (I guess I'm beyond midlife), but I feel like I want to chase after a tougher goal. On the other hand I don't want to lose the positives of running by going for goals, which is usually caused by overtraining or life getting in way.

Right now, I do about 25-30 miles a week doing 4 to 5 runs with social drinking after, so I'm toying with doing 3 to 4 per week for the same mileage, but keeping the social somehow. I might write a lot as I figure this out. My schedule:
Monday: 4-6 miles with fast people and drink at a brewery after where a bartender sometimes hooks us up with ridulously discounted beer.
Tuesday: I lead that run and it's 4 miles with slower people followed by an empty pub with overpriced beer but 50% off tater tots
Wednesday: 4 to 5 miles, 400 to 600 feet elevation and very challenging but helps a lot. Great group after and a bad sports bar, but it's where I met Zdeno Chara.
Thursday: 4 to 6 miles, varying course with the biggest and most social group with some fast runners with a great bar with $3 Coors Lights
Saturday: Try to do a long run in addition to joining a group 4 mile run followed by coffee with more good people

So I'm thinking Thursday or Monday can be pace and Saturday can be distance. Maybe throw in a morning track workout before doing the Tuesday or Wednesday night run, although doing doubles might not be smart,

[garyclark]

Do you have a goal apart from get in better general shape? (FWIW, seems like you're in pretty damn good shape now)

I struggle with that. When I committed to running, something that helped was I graded myself on pass/fail -- if I kept showing up I achieved my goal, and that's why I continue to go to so many of my group's run (which the group jokes about). I just get competitive with myself; I want to PR at different distances and I want to put myself in position where I can try another marathon or even an ultra. I just turned 50 and I don't know if it's a midlife crisis thing (I guess I'm beyond midlife), but I feel like I want to chase after a tougher goal. On the other hand I don't want to lose the positives of running by going for goals, which is usually caused by overtraining or life getting in way.

Right now, I do about 25-30 miles a week doing 4 to 5 runs with social drinking after, so I'm toying with doing 3 to 4 per week for the same mileage, but keeping the social somehow. I might write a lot as I figure this out. My schedule:
Monday: 4-6 miles with fast people and drink at a brewery after where a bartender sometimes hooks us up with ridulously discounted beer.
Tuesday: I lead that run and it's 4 miles with slower people followed by an empty pub with overpriced beer but 50% off tater tots
Wednesday: 4 to 5 miles, 400 to 600 feet elevation and very challenging but helps a lot. Great group after and a bad sports bar, but it's where I met Zdeno Chara.
Thursday: 4 to 6 miles, varying course with the biggest and most social group with some fast runners with a great bar with $3 Coors Lights
Saturday: Try to do a long run in addition to joining a group 4 mile run followed by coffee with more good people

So I'm thinking Thursday or Monday can be pace and Saturday can be distance. Maybe throw in a morning track workout before doing the Tuesday or Wednesday night run, although doing doubles might not be smart,

I turned 50 this year and my plan is that I'm not yet at midlife. Lol.

That's an impressive amount of running and socializing.

Your posts are inspirational to me, so I hope you keep updating us on your thinking.

[garyclark]

It's November 12th and I'm reporting back, as promised, since today marks three months of my non-alcoholic-eat-better-exercise-daily personal challenge. Good news is that I'm now down 29 pounds in those three months.

Planning on reporting back on December 12th, as my goal is to do this for at least another month. I'm not planning on losing as much weight in the next month as I have been as I want to focus more time on building muscle. But another 5 pounds dropped would be great. We'll see.

New things in my routine:
-Running some (I average about 1 mile a day, with at least 4 more walking; the most I've run straight is 3 miles).
-Running in a race - Turkey Trot on Thanksgiving - 4.4 miles
-Introducing protein powder into my daily meal plan (Transparent Labs)
-Working on upper body muscles 3x a week (nothing major, just a 30 minute circuit)

Things I'm looking for advice on:
-How to build balance and flexibility

[The Sybian]

Do you have a goal apart from get in better general shape? (FWIW, seems like you're in pretty damn good shape now)

I struggle with that. When I committed to running, something that helped was I graded myself on pass/fail -- if I kept showing up I achieved my goal, and that's why I continue to go to so many of my group's run (which the group jokes about). I just get competitive with myself; I want to PR at different distances and I want to put myself in position where I can try another marathon or even an ultra. I just turned 50 and I don't know if it's a midlife crisis thing (I guess I'm beyond midlife), but I feel like I want to chase after a tougher goal. On the other hand I don't want to lose the positives of running by going for goals, which is usually caused by overtraining or life getting in way.

Right now, I do about 25-30 miles a week doing 4 to 5 runs with social drinking after, so I'm toying with doing 3 to 4 per week for the same mileage, but keeping the social somehow. I might write a lot as I figure this out. My schedule:
Monday: 4-6 miles with fast people and drink at a brewery after where a bartender sometimes hooks us up with ridulously discounted beer.
Tuesday: I lead that run and it's 4 miles with slower people followed by an empty pub with overpriced beer but 50% off tater tots
Wednesday: 4 to 5 miles, 400 to 600 feet elevation and very challenging but helps a lot. Great group after and a bad sports bar, but it's where I met Zdeno Chara.
Thursday: 4 to 6 miles, varying course with the biggest and most social group with some fast runners with a great bar with $3 Coors Lights
Saturday: Try to do a long run in addition to joining a group 4 mile run followed by coffee with more good people

So I'm thinking Thursday or Monday can be pace and Saturday can be distance. Maybe throw in a morning track workout before doing the Tuesday or Wednesday night run, although doing doubles might not be smart,

I turned 50 this year and my plan is that I'm not yet at midlife. Lol.

That's an impressive amount of running and socializing.

Your posts are inspirational to me, so I hope you keep updating us on your thinking.

Can I suggest a new avatar?

[sancarlos]

It's November 12th and I'm reporting back, as promised, since today marks three months of my non-alcoholic-eat-better-exercise-daily personal challenge. Good news is that I'm now down 29 pounds in those three months.

Planning on reporting back on December 12th, as my goal is to do this for at least another month. I'm not planning on losing as much weight in the next month as I have been as I want to focus more time on building muscle. But another 5 pounds dropped would be great. We'll see.

New things in my routine:
-Running some (I average about 1 mile a day, with at least 4 more walking; the most I've run straight is 3 miles).
-Running in a race - Turkey Trot on Thanksgiving - 4.4 miles
-Introducing protein powder into my daily meal plan (Transparent Labs)
-Working on upper body muscles 3x a week (nothing major, just a 30 minute circuit)

Things I'm looking for advice on:
-How to build balance and flexibility

Losing 29 pounds in three months is impressive! Good job!