Slimming my Brimming Waist – Week 3 Progress

Signing up for a race is a great motivation to exercise. I sometimes hear folks say that they will sign up for something once they get in better shape. Not having a time bound goal is the biggest problem with this line of thinking.

When my sister, Amy Mills, challenged me to compete in a half marathon with her, I felt pretty intimidated. I hadn’t even competed in a 10k at this point.

By signing up for the race, I was committed. Plus, it was also very motivating to not allow my sister to have a faster race time than me.

If you are not happy with your level of fitness, I recommend you sign up for a race today. With a goal in sight, you can create your run schedule to build up to where you need to be come race day.

Even it you need to walk the entire route of your first race, you will feel so glad and accomplished. On your next race, you can then alternate between walking five minutes and running one minute. Then work your way up to being able walk five minutes and running five minutes. Before long you will be able to complete an entire 5k without walking.

A quick internet search of “Couch to 5k” will yield many various programs you can follow. Please remember to consult your physician for advice before beginning any exercise regimen.

The races I have planned this year include the following:

I would love to run/walk along side all of you. Please sign up for something today.

Please comment below with any races you are considering running. This will allow all those reading this post on many of the races that are available.

As promised at the beginning of the year, here are my results from the past week.

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

MONDAY

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

TUESDAY

WEDNESDAY

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

THURSDAY

FRIDAY

  • Legs and Shoulders <– Click here to see a log of my workout
  • 55 burpees
  • 2 minute
  • Decline Sit ups

SATURDAY

One of my good friends got married on Saturday. His ceremony was at 9:30 am, so I woke up early and ran on the treadmill for three miles and was only able to get about 15 minutes of Insanity done.

Luckily I was able to burn more calories shoveling some very wet snow.

  • 45 burpees
  • 10 mile run

PROGRESS PICTURE AND STATS

  • Weight: 168 lbs was my best for the week
  • Waist: 34.5″ down 1″ this year.

Brimming Waist Progress Picture - Week 3

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:

Slimming my Brimming Waist – Week 1 Progress

Last week in a post, I promised to provide my progress as I work at reducing my “brimming” waist line. Getting back into this was challenging. There were a couple mornings that I felt like hitting the snooze button and sleeping in. I want to thank each of you for keeping me going. I knew I was accountable to all of you.

In the end, I hope to achieve the goals I mentioned in my initial post and also to help inspire others to join me in this journey. Please comment below with any suggestions you might have for me. If you are doing something to improve yourself, I’d love to hear about it.

I report that the first week was a success. I met my calorie goal for each day and was able to get a workout in all 6 days. I have my progress pictures posted all the way at the bottom of this page.

Friday I got my body fat measured using two different methods. The methods used were the Bod Pod and the InBody. I made sure to take some pictures of the process. Here is a short clip showing what information I learned from the analysis.

I suggest that each of you wishing to go along with me to find a place to get this analysis. You will be able to get this completed at most fitness centers.

Fitness Journal

Monday

I wasn’t sure if the gym was open, so I opted to stay home. I completed:

  • P90X – Chest, Shoulders, and Triceps.
  • 25 burpees
  • 1 mile run

I am a huge fan of P90X. I used to struggle to get below about 170 lbs. It wasn’t until I gave P90X a try that I was able to break through this plateau. I think it gave me a good mix of the cardio and resistance training I needed. Additionally, I think back then I ate way too many carbohydrates and not enough protein. If you want a complete system, I highly recommend P90X.

Tuesday
  • Insanity – Pure Cardio
  • 25 burpees
  • Ran 1 Mile on the treadmill

Insanity, like P90X, is a Beach Body product. It differs from P90X in that it is more intensive with the cardio. The first time I ever did Insanity, the warm up about did me in.

The videos have some well timed water breaks during the run time of the video. When starting out, however, I would press pause every 3 minutes to take an “unofficial” break. The next week when I would do the same video I would decrease my unofficial pause breaks to every 4 minutes of play time.  I did this until I was able to complete the entire videos without needing any unofficial pause breaks.

I like using Insanity to burn a lot of calories and I like that P90X is more focussed on resistance training. It is important to incorporate both into your routine. I would recommend starting out with Insanity because of the cost. With P90X, you are required to purchase weights and a chin up bar. Instead of weights, you can also use resistance bands. Insanity only requires you, a T.V., and a DVD player.

Wednesday
  • Back and Biceps
  • Abs
  • 2 minute plank
  • 30 Burpees
  • 1 mile run on treadmill

I use an app on my phone called JeFit to track my workouts at the gym. What’s really cool about the app is that it keeps track of your 1 rep max. It congratulates you each time you set a new one rep max. Here is a screen shot of what my Wednesday back and bicep routine looks like:

Thursday
  • Insanity – Cardio Power and Resistance
  • 30 Burpees
Friday
  • Legs and Shoulders
  • 15 burpees
  • Abs, including 2 minute plank
  • 1 mile run on treadmill

Saturday
  • Insanity – Max Plyo Interval
  • 35 burpees
  • 3 mile run on the treadmill

Food Journal

I like to use an app on my phone called MyFitnessPal. It is the easiest way I have found to count my calories. Some of you may be opposed to tracking your calories, but I suggest you try it. I bet you would find value even if you were to try it for a week so you could see how many calories you are eating. Another benefit is to see how many carbohydrates, fats and proteins you are consuming.

By using this app, I found that I wasn’t consuming nearly enough protein. In order to supplement my protein needs, I purchased the following protein powder from Amazon:

What I like about this protein is that it is plant based and organic. To make it, I like to blend a cup of milk, a scoop of protein, and about 5 ice cubes. It makes for a refreshing after workout snack.

Food Journal (January 2 - January 7, 2017) Click Here to Expand
January 2, 2016
Breakfast
Generic - Dry Roasted Peanut, 8 peanuts
Banacol - Banana, 0.6 medium banana
Lunch 1
Pj's Organics - Traditional Chicken Burrito (17g Protein), 1 Burrito
Pace - Medium Picante Sauce, 30 ml
Dinner
Firehouse Subs - Italian Medium Wheat, 1 serving(s)
Nabisco - Wheat Thins - Original - 100% Whole Grain, 15.5 g (16 pieces)
Snacks
Sun Warrior - Warrior Blend Raw Protein Powder - Chocolate, 1 Scoop (21grams)
Milk - Whole, 3.25% milkfat, 1 cup
January 3, 2016
Breakfast
Generic - Dry Roasted Peanut, 8 peanuts
Trader Joes - Rolled Oats, 0.5 cup uncooked (45g/1.6 oz)
Milk - Whole, 3.25% milkfat, 0.75 cup
Raisins, golden seedless, 0.1 cup, packed
Kirkland - Maple Surup, 0.05 cup
Lunch 1
Damn Delicious - Quinoa Chili, 1.5 Cup
Lunch 2
Broccoli, raw, 91 gram
Pita Pal - Roasted Garlic Hummus, 2 Tbs
Dinner
Mission - 100% Whole Wheat Flour Tortilla (Fajita Size), 1 tortilla (28g)
Generic - Shredded Chicken, 7 ounce
Tomatoes - Red, ripe, raw, year round average, 0.25 cup, chopped or sliced
Pace - Medium Picante Sauce, 60 ml
Valentina - Salsa Picante, 1 Tsp
Snacks
Milk - Whole, 3.25% milkfat, 1 cup
Sun Warrior - Warrior Blend Raw Protein Powder - Chocolate, 1 Scoop (21grams)
Zevia - Dr Zevia Natural Soda, 12 oz
Larabar - Peanut Butter Chocolate Chip, 45 g
January 4, 2016
Breakfast
Great Value - Sunflower Seeds, 0.05 cup
egg mcmuffin - Egg Mcmuffin, 2 sandwich
Lunch 1
Mission - 100% Whole Wheat Flour Tortilla (Fajita Size), 1 tortilla (28g)
Pace - Medium Picante Sauce, 60 ml
Generic - Shredded Chicken, 4 ounce
CacheValley - colby &Monterey Jack cheese, 1 oz
Dinner
Spartan Zucchini Potato Coconut Soup, 1.5 serving(s)
'Detox' Salad full of Dark Green Leafy Veggies - Eat at Home, 1 serving(s)
Chick-Fil-A - Chargrilled, 1 sandwich
Chick-fil-a - Sweet & Spicy Sriracha Sauce, 1 packet
Snacks
Zevia - Dr Zevia Natural Soda, 12 oz
Milk - Whole, 3.25% milkfat, 1 cup
Sun Warrior - Warrior Blend Raw Protein Powder - Chocolate, 1 Scoop (21grams)
January 5, 2016
Breakfast
Great Value - Sunflower Seeds, 0.05 cup
GNC Ultra Mega Green - Multivitamin , 1 capsules
Raisins, golden seedless, 0.1 cup, packed
Kirkland - Maple Surup, 0.06 cup
Trader Joes - Rolled Oats, 0.5 cup uncooked (45g/1.6 oz)
Milk - Whole, 3.25% milkfat, 1 cup
Lunch 1
Clif - Mojo Peanut Butter Pretzel Trail Mix Bar, 45 g
Dinner
Generic - Shredded Chicken, 6 ounce
CacheValley - colby &Monterey Jack cheese, 0.75 oz
Avacado - Avacado, 0.75 oz
Valentina - Salsa Picante, 2 Tsp
Mission - 100% Whole Wheat Flour Tortilla (Fajita Size), 1 tortilla (28g)
Tomatoes - Red, ripe, raw, year round average, 1.1 oz(s)
Heinz - Tomato Ketchup (Grams), 34 g (1T)
Snacks
Milk - Whole, 3.25% milkfat, 1 cup
Sun Warrior - Warrior Blend Raw Protein Powder - Chocolate, 1 Scoop (21grams)
January 6, 2016
Breakfast
Great Value - Sunflower Seeds, 0.05 cup
Raisins, golden seedless, 0.1 cup, packed
Kirkland - Maple Surup, 0.06 cup
Great Value - Rolled Oats, 0.5 cup
Milk - Whole, 3.25% milkfat, 1 cup
Dinner
Stonefire - Tandoor Baked mini NAAN, 1 Naan
Rice - Brown Cooked, 0.5 cup
Indian Chicken Curry (Murgh Kari) Recipe, 1 serving(s)
Snacks
Zevia - Ginger Rootbeer Soda, 1 can
Sun Warrior - Warrior Blend Raw Protein Powder - Chocolate, 1 Scoop (21grams)
Milk - Whole, 3.25% milkfat, 1 cup
January 7, 2016
Breakfast
General Mills - Corrected 5-8-2014 - Cheerios - Original, 1 cup (28g)
Milk - Whole, 3.25% milkfat, 0.5 cup
GNC Ultra Mega Green - Multivitamin , 1 capsules
Lunch 1
Broccoli, raw, 101 gram
Tribe - Fiery Sriracha Hummus, 28 g (2 Tbsp)
Eat Well Embrace Life - Zesty Sriracha Carrot Hummus With Sunflower Seeds and Apricot, 28 g (2 tbsp)
Lunch 2
Generic - Shredded Chicken, 6.9 ounce
CacheValley - colby &Monterey Jack cheese, 1 oz
Mission - 100% Whole Wheat Flour Tortilla (Fajita Size), 1 tortilla (28g)
Valentina - Salsa Picante, 1 Tsp
Pace - Medium Picante Sauce, 30 ml
Dinner
Arby's - Chicken Cordon Bleu Sandwich, Crispy, 241 g
Arby's - Horsey Sauce, 14 g
Arby's - Arby's Sauce, 28 g
Arby's - Buffalo Chicken Slider, 1 Slider
Snacks
Generic - Dry Roasted Peanut, 8 peanuts
Milk - Whole, 3.25% milkfat, 1 cup
Sun Warrior - Warrior Blend Raw Protein Powder - Chocolate, 2 Scoop (21grams)

Progress Pictures and Stats

I don’t notice much of a difference between my week 0 and week 1 pictures.

  • Week 1 weight: 171 lbs.
  • Waist Circumference: 35.5″ (Measured at the widest part of my waist)

Brimming Waist Progress Picture - Week 1

Brimming Waist Progress Picture - Week 0

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