Slimming my Brimming Waist – Week 4 Progress

Maybe you are just tuning in for the first time, or you have been following along for the entire 4 weeks. Regardless, I welcome you.

By now I hope some of you have begun to make some changes in your life. If so, I would feel so honored if I provided even a small amount of motivation.

Please don’t hesitate to ask me questions about what I’m doing if I I’m not specifically answer your questions in these weekly posts. I welcome the questions because it gives me something to write about the next week.

If you have never tried any of the following, here are 10 things that have worked for me:

  1. Tracking calories in MyFitnessPal. Try it for one week, I’d be surprised if you didn’t see results.
  2. Reducing my consumption of refined sugars
    • Only eat sweets on days that begin with “S”
    • I keep sandwich bags at work for when a coworker brings goodies such as donuts. Before I eliminated most sugar from my diet, I would bring the goodies home for the weekend. After a while, my desire for sweets was greatly reduced. Now I eat sweets on my birthday, Thanksgiving and Christmas.
  3. Drinking carbonated water when I crave soda
  4. Creating a workout plan. I am a big checklist person, I like to print out a monthly schedule of what I plan to accomplish. You can see that before I started this, I posted my calendar/plan on my first “brimming waist” post. It is very motivating to check those action items off my list.
  5. Making sure I eat the right ratios of protein vs. carbohydrates vs. fat. Again, go to MyFitnessPal. They make this extremely easy for you. If you have a smart phone, you can enter your food in seconds.
  6. Learning what works for me. I know, for example, that for me to get results I need to focus most of my attention to my diet. Several months prior to my first post (when I was really brimming at the waist), I had been regularly going to the gym lifting weights, running and exercising. It wasn’t until I started paying attention to my diet before I began seeing the results. If you have never tried tracking what you eat, if you can’t tell, I highly recommend this. Are you convinced yet?
  7. Draw on your friends and family for support.
    • I am fortunate that Kari is very supportive of my health and fitness goals. She helps me by planning family meals that are healthy.
    • Post your goals on social media. You don’t have to post personal info. You could say for example: I want to lose 10% body fat by December 31st 2017.
  8. Sign up for a race. Depending your fitness level, I recommend the race be a stretch goal. If you are able to go out and run 2 to 3 miles without much stress, a 5k is probably not the race that is going to motivate you to get out each week. You need to sign up for something that scares you. For most people, I would recommend signing up for a half marathon or Ragnar. Also, if you have run a 5k and still are not where you want to be with your health and wellness goals, up your next race distance. Jump up to the 10k. You can do it! Completing a race is simply a function of your training.
  9. Reducing the amount of time spent watching TV. I find it easy to binge watch shows on Netflix. Especially when they have those cliff hanger endings that leave me wondering what happens next. If I am not careful, I can stay up much later than planned. This can have devastating consequences to my workout plan.
  10. Regrouping after the set-backs. There are days, weeks, and unfortunately months where I revert to my bad habits. This is usually the result of being hooked on a Netflix series, staying up too late, and being too tired to wake up early the next day to exercise. To make matters worse, when I am tired I tend to overeat the carbs mistaking my tiredness for being hungry. If you are caught in the middle of a set-back, create your plan now and start tomorrow. I promise you won’t regret it.

Food Diary <—– Click here to view my food diary for the week


  • Chest and Triceps <– Click here to see log of my workout
  • 55 burpees
  • Abs
  • 1 mile run



  • Back and Biceps <– Click here to see the log
  • 45 burpees
  • Abs
  • 1 minute plank
  • 1 mile run



  • Legs and Shoulders <– Click here to see a log of my workout
  • 65 burpees
  • Abs
  • 1 minute plank


  • 12 mile run


  • Weight: 167 lbs was my best for the week
  • Waist: 34″ down 1.5″ this year.

Brimming Waist Progress Picture - Week 4

Brimming Waist Progress Picture - Week 0

View of my spare tire from the front
Spare tire from the back a.k.a. love handles

I’d love to hear your encouragement and feedback. If and when you start noticing an improvement, I would appreciate you sharing this post, commenting below, or subscribing to the blog.

My goals are two fold:

  • To get in better shape myself
  • Inspire others to do the same

Check out past weeks:

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