Slimming my Brimming Waist – Weeks 9 and 10 Progress

For work we scheduled the InBody folks to come to our office and measure each person’s body composition. I was pleasantly surprised that I was at 11% body fat. Starting out in January – week 0, I set a goal to get to 10% or under. Usually the BodPod would measure me about 2% body fat more than the InBody so I estimate that I am still closer to the 13% according to the BodPod.

I am hoping that I will be able to achieve the goal by the middle of April.

I am also grateful for all the support that each of you has been giving me and for keeping me accountable. Many of you don’t know, but posting on this blog is very motivating for me.

I also want to remind you all that the Ogden Marathon and Half Marathon is coming up May 20th. It is not too late to start training. Please remember to use: BRUDERER to get $10 off.

Please take a moment and take a personal inventory of your situation. Are you where you want to be with your health and fitness?

By now, the majority of new year’s resolutions are but a distant memory for many of us. It is not too late to recommit.

Signing up for an event is a great way to give yourself personal milestones. Start with a 5k and work your way up to a 10k.

Also, please find a way to make yourself accountable. By reading this blog, for example, you are helping me be accountable. If you are feeling courageous, you could post your goals on social media.

Week 9

MONDAY

  • Legs and Shoulders <– Click here to see log of my workout
  • 35 burpees in 1:54 (3.26 seconds each)
  • Decline Sit-Ups, twist with a medicine ball 12
  • Plank 2:40
  • 1 mile treadmill run in 6:05

TUESDAY

  • RKS Kettlebell Routine Disc 1
  • 40 burpees in 2:28 (3.7 seconds each)
  • 8oo meter repeats speed workout with Hill AFB Cross Country Team

WEDNESDAY

  • Chest and Triceps <– Click here to see the log
  • 40 burpees in 2:21 (3.53 seconds each)
  • Decline Sit-Ups, twist with a medicine ball 12
  • Plank 2:40
  • 1 mile treadmill run 6:04

THURSDAY

  • RKS Kettlebell Routine Disc 2
  • 25 burpees in 1:13 (2.92 seconds each)
  • 5 mile run with Hill Cross Country Team
  • Oblique side plank 1 minute each side

FRIDAY

  • Back and Biceps <– Click here to see the log
  • 45 burpees in 2:38 (3.51 seconds each)
  • Spartan Abs
  • Plank 2:40
  • 1 mile treadmill run 6:06

SATURDAY

  • 16 Mile Run
    • Time 2 hrs 24 min
    • 9:00 average pace

    Week 10

    MONDAY

    • Legs and Shoulders <– Click here to see log of my workout
    • 45 burpees in 2:53 (3.84 seconds each)
    • Decline Sit-Ups, twist with a medicine ball 12
    • Oblique plank 1 minute each side, 1 minute normal plank
    • 1 mile treadmill run in 6:02

    TUESDAY

    • RKS Kettlebell Routine Disc 3
    • 50 burpees in 3:03 (3.66 seconds each)

    WEDNESDAY

    • Chest and Triceps <– Click here to see the log
    • 50 burpees in 2:51 (3.42 seconds each)
    • Spartan Abs
    • Oblique plank 1 minute each side, 1 minute normal plank
    • 1 mile treadmill run 6:02

    THURSDAY

    FRIDAY

    • Back and Biceps <– Click here to see the log
    • 55 burpees in 3:24 (3.71 seconds each)
    • Spartan Abs
    • Oblique plank 1 minute each side, 1 minute normal plank
    • 1 mile treadmill run 6:00

    SATURDAY

    • 18 Mile Run
      • Time 2 hrs 29 min
      • 8:16 average pace

    PROGRESS PICTURE AND STATS

    • Weight: 164.2 lbs was my best for the two weeks and my low of the year
    • Waist: 32.75″ down 2.75″ this year.
    • Had the InBody body composition analysis completed and was at 11% body fat.

    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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