Slimming my Brimming Waist – Week 5 Progress

How to keep consistent with your health and fitness goals:

You are 50% more likely to achieve your goals if you write them down according to research conducted by Cecil Alec Mace. The first step in reaching your goals is to write them down. If you have not yet done this, please take a moment to download a goal app to your phone and do this first important step. By doing this, you will increase your chances of success by 50%. Here are some links to find an app to write down and track your fitness goal:

After writing down your goal, I’d love to hear it. Please respond below letting me know what it is.

Here is my progress from my goal to get to 10% or under body fat.

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

MONDAY

  • Chest and Triceps <– Click here to see log of my workout
  • 10 burpees in 28 seconds
  • 1 mile treadmill run in 6:30

TUESDAY

Wednesday

  • Back and Biceps <– Click here to see the log
  • 20 burpees in 66 seconds
  • Decline sit ups, twist with medicine ball
  • 1:45 minute plank
  • 1 mile treadmill run 6:27

Thursday

Friday

Friday afternoon and evening I volunteered at the Ragnar tent for the Yeti bike race expo.

  • Legs and Shoulders <– Click here to see a log of my workout
  • 30 burpees in 1:47
  • Decline Sit-ups with medicine ball twist
  • 2 minute plank
  • 1 mile treadmill run at home 6:30

On Friday, I was also able to go out on a date with this cute little gal! I think this made me more exhausted than the workout above. She insisted on leading and kept wanting me to lift her.

 

Saturday

14 mile run

PROGRESS PICTURE AND STATS

  • Weight: 169 lbs was my best for the week, up two lbs
  • Waist: 33.75″ down 1.75″ this year.

If I were only monitoring my weight, I could be discouraged that I was consistently up by 2 lbs. I feel it a better indicator to measure my waist. I am down a quarter of an inch in my waist.

Brimming Waist Progress Picture - Week 5

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 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: