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  • Little man has strep throat so last night was rough. Still got up this morning and knocked out 50 push-ups and 25 pull-ups before leaving for work. At the office I have been slammed but managed to get in another 50 push-ups and did some abs before lunch and I'll hit the heavy bag tonight for about 10-15 minutes. Tired but still feeling good.
    Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

    Mary Pickford

    Comment


    • Feeling pretty good with my recent changes. Diet is probably the biggest change we've made as a family. Our garden has produced some really good acorn squash and the tomatoes are just about ready to be picked. Yesterday I ran around the backyard with my son and had a blast. We were both exhausted after playing chase. I have added pull-ups to the fray to help get a bit more exercise in. He chases me and as I run I'll jump and do pull-ups on a branch while he runs under me. He loves. The last few I thought I would die b/c he started ot grab my feet and hang on when I did my pull-ups.

      Planning on dusting off the heavy bag tonight followed by abs and lunges.
      Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

      Mary Pickford

      Comment


      • Good morning all. After this weekend I feel energized and ready to go. I have my workout plan in motion and can already feel the effects. I slacked off a bit on the diet/nutrition this weekend due to a ridiculous schedule but back on track this morning.

        3 eggs, 3 strips of bacon, bowl of fruit and even a few veggies from last nights dinner. Sinc eI don't have time for a gym and I am at the big hospital I will walk the five flights of stairs 5 times throughout the day. I am going to take a break every hour to get some movement, do some push-ups, take a walk outside to get some sun and hit up the stairs. Tonight will be a good dinner, play withe kiddies and then off to bed at a decent time.

        With myself getting back to the basics I plan on reading the Primal blueprint to get me fired up again. The biggets issue I have faced so far is time set aside for working out. So instead of blocking off an hour here or 30 minutes there I will just workout whenever and wherever I can go. I would love to do crossfit but wityh the amount of hours I work and drive back and forth I don't want to spend that time away form my family. I just have ot take advantage of the time I have and work with what I've got. I am slowly building up enough equipment for a home gym so my wife and son can workout with me.
        Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

        Mary Pickford

        Comment


        • Just ran the second 5 flights of stairs and had a fabulous lunch. Sweet potatoes, carrots, berries, red bell pepper and a can of tuna. I love this stuff. It was tough thoguh b/c my hospital is having their 70's day where everything cost whatever it did in the 70s. Coke is $0.17, burgers a quarter (after acually seeing the burger it wasn't too hard-looked like your typical processed meat pressed into an unforgiving circle) and curly fries (not from the 70's ) for 15 cents. Despite loving to eat healthy I am always drawn to burgers and fries (grew up with a Dad who managed multiple fast food restuarants) but I've stayed strong and will continue to do so.

          Afternoon snack; apple, orange and some almonds.

          Afternoon workout: 30-50 push-ups, 3 more times up and down the stairs

          Tonight: Hitting the heavy bag for a few minutes.
          Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

          Mary Pickford

          Comment


          • With two young kids consistent sleep has become a distant memory but such is life. Woke up without my alarm clock this morning (30 minutes before the set time) so I was able to get up and get a good stretch and warm up in. I did a mini-workout, had a hearty breakfast of 4 eggs, 2 strips of turkey bacon (hate that stuff) and some leftover sweet potatoes. Good strong cup of black coffee and a glass of good ol' high quality H20.

            I will do my usual walk around the hospital and then some lunges followed by push-ups throughout the day but if it isn't oppressively hot I want to take the kids to the park and use the jungle gym to work out on. In the next 2 weeks I am going to build a slosh pipe and use that but I really want to put in a pull-up bar in the backyard to use. I use the trees we have now for pull-ups and climbing but I want to be able to try and do a muscle up within 6 months. I've always wanted to do one so thats my next fitness goal. After seeing the youtube videos with Bar-barians I've got to be able to do that.

            Lunch- PB&J with fruit
            Dinner-Pork chops, acorn squash, beets and broccoli

            For the next 30 days, I am giving up all soft drinks, candies and limiting my grain intake to next to nothing. I am going to focus on eating lots of veggies, nuts and meat while maintaining a consistent workout regimen. I admit I do eat some breads and the occasional pasta but for the most part I try my best to stay away from grains as a whole. Getting my youngest son to do so will be a challenge but one worth taking.
            Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

            Mary Pickford

            Comment


            • What a good day to be alive. We had a great weekend and life just seems to make sense right now, everything is conign together as planned with a few minor hiccups but still right on track. I started my 30 day challenge this morning, really last night and I want to see how much healthier I'll be afterwards. I may have torn my rotator cuff this weekend or at least hurt it in some capacity. I am pretty limited as to my movements but a side effect of eating and living healthy should help the healing process. The 30 day challenge is to get the ball rolling and get me back on track. I just want to be healthy and enjoy every second I have.

              30 day challenge:
              30 minutes of exercise everyday- focus on total body.
              Upper body will be difficult so I'll just start with rehabbing my shoulders to build strength.
              Also a major focus on abs and back- mychronic back pain has been flaring up recently.
              I will walk at least 1 mile a day and hit the stairs at work (5 flights) at least 4 times per day.
              Stretching more consistently, possibly add yoga to the mix.

              Nurtition:
              No more sodas. I have been on a binge lately and that has to stop.
              Cutting out sweets entirely. No more cookies, ice cream, etc. My sweets will now consists of an apple, grapes, blueberries
              Coffee- black only
              Veggies- 5-6 servings per day. I want this to be more of a focus than fruits.
              Fruit- 2-3 servgings per day.
              Cutting back on grains. I can't completely cut them out but at least back 50%.

              Sleep:
              Getting on a better schedule/cycle.

              Play:
              Everyday is a playday and will continue to be. Children do in fact keep you young.

              Reading:
              Absorbing as much info as possible on living healthier. We've got at leats 20 Scientific Americans I need to go through.


              Dinner last night:
              Fried Chicken breasts (coconut oil)
              Acorn squash with cinnamon, touch of butter and honey
              Steamed sweet potatoes
              Baked beans

              Breakfast:
              Cinnamon Raisin bagle with peanut butter and banana
              Coffee

              Snack:
              Carrots, blueberries, Cherry tomato

              Lunch:
              Leftovers, chicken, acorn squash and sweet potatoes
              Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

              Mary Pickford

              Comment


              • Back in business. Hello all I have returned from my unhealthy hiatus to get back on track and back to where I want and need to be. The past year has been crazy with my new job, having our 2nd child and dealing with my commute. I love my job but I drive about 800 miles a week for work. They pay me very well and give me $500 a month for gas but still its grueling to sit in a care for that long.

                I'm starting back pretty basic and getting the momentum going again. My back issues have flared up yet again but that stems from sitting too long and a lack of activity. I have devised a cure for that to keep stress levels down, activity up and make my day go by faster. I have a set goal to accomplish each and every day in regards to working out, work completed and diet.

                Each day I do a minimum of 100 push-ups, 150 squats/lunges, dips, etc broken down hourly. I try my best to hit 160-180 PUs, 200 squats and 50 dips per day but that all depends on how many interviews I have to conduct and what deadlines I have.

                Diet: We have gotten back to our healthy habits of 4-5 servings of various veggies with 2-3 servings of fruit each day. We have our staples; sweet potatoes, broccoli and carrots but we're adding in more Cauliflower, acorn squash and Asparagus. This weekend we're heaidng back to the Farmer's market to see what other veggies we can grab. As for meats, we are cutting back on the red meat and delving into more fish. For a while we ate fish 2-3 times per week but started eating more beef and pork chops for something different.

                My main goal is to get rid of my back pain and get in phenomenal shape. I was well on my way but either complacency or work got in the way. I know that if I stop moving my back will start aching again which leads to a lower quality fo life which I can no longer accept. I would love to eventually get into crossfit and try that out for the challenge.
                Last edited by AppalachianMatt; 12-12-2012, 10:00 AM. Reason: typos
                Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                Mary Pickford

                Comment


                • What a good weekend. I had a lot of one on one time with the kids and we played and ran around until we all passed out. Now thats the play I need to stay fresh and motivated. We also rejoined a gym and while I have ranted about the concept of a gym I understand my personality is the sole reason I need to join a gym.

                  Chaning my personal perception (again): I, like most men, played sports in High school and college. I have always been a aprt of a team and I thrive in those situations. The ability to work with a group to accomplosh something has always been a motivator for me. I joined a fraternity and eventually the Army with those very thoughts and succeeded due to having others push me and give me the opportunity to lead. As for my body I go through phases where health is the most important thing and after 6 months to a year other things come into focus (kids, work, bills, etc) which lead to not devoting enough time to workout or eat right. My back will get as strong as an ox and then when I lose my focus (stop working out) the pain returns and have the same conversation wiht myself. I need to work out, eat better, sleep more, read more, relax, etc. The cycle never ends and with my new years resolution of getting into better shape physically, mentally and spiritually I feel I have the opportunity to start creating healthier habits. The ulitmate goal is to regain the focus on living better for not only myself but my wife and kids. I want to be around to bug them forever!!!


                  Changing Focus: I used to want to look like every body builder in the magazines. I wanted 23 inch biceps, huge oak trees for legs and that standard six pack but after a back injury and putting on 25 lbs of muscle while deployed I realized those were shallow and superficial. I wanted all those things so others could see the hardwork I put in but now I just want to be healthy, lean and athletic again. I know now that I need to focus on building my back and abs to alleviate back pain but the overall focus is on total body fitness. My cardio is now full-court basketball games instead of long 5-10 mile runs. While I do like the occasional run (clears the mind), I like having the ability to play 5-6 games back to back. I have started rock climbing to help build endurance and strength. I will get back to the point where I can physically tackle any obstacle. I don't care anymore if I can bench 250 lbs. I want to have the ability to handle anything that comes my way whether that be an attacker or a game of flag football.

                  Dietary focus: My job is very stressful and I haven't always made the best choices. Fast food is always there and its quick and easy. I can justify it in my own mind but now I am taking a more serious approach to picking what goes into my body. I work in HR and there is more candy here than you could imagine. Ever wonder why hospitals are home to some of the fattest working Americans? A lack of healthy choices but also candy. They literally buy 30-40 pounds of it at the beginning of every month. We tried fruit like apples, bananas, oranges but I was the only won who would eat them.

                  When I first started the Primal blueprint I dove right in. Lost 25 lbs in 30 days by just eating extremely healthy. I went from 195 lbs to 169 lbs, way too skinny znd looked cancer stricken. Now I am taking a more sensible approach. I am eating those big ole salads almost daily again with carrots, blue berries, grapes, tuna, almonds and homemade dressing. I through in as many veggies as I can, steamed sweet potatoes from the previous night, broccoli, cauliflower, etc. My main thing is replacing the candy with healthier choices. We eat 5-9 servings of veggies a day (most come at dinner we have 3-4 veggies) but I use the leftovers for lunch the next day. Sweet Potatoes with a little cinnamon and honey taste just as good as BBQ chips.

                  Workout: I try to go to the gym 3 days a week to play basketball, swim with the kiddies and hit the weights. I do most of my workouts at the office. Daily goal is 160 push-ups, 150 squats or lunges or climb 5 flights of stairs 3-4 times and abs broken down through the day. Time mgmt is big with ym job and having the ability to break it down every hour helps me stay focused and energized throughout the day. I only drink one cup of coffee so push-ups or stairs give me the extra push I need. I don't have time to hit up the gym everyday (nor do I want to) but by doing 20-30 pushs every hour allows me to get a good workout and build endurance while keeping energy levels up.

                  This was a bit of a ramble but I feel like using this website I can get my ideas out there and allow myself to be open to new ideas while hopefully helping others.
                  Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                  Mary Pickford

                  Comment


                  • Another outstanding weekend and man how I wish they would last longer. Went to the gym this weekend and did some circuit training with the wife and I;m a little sore but nothing too bad. I am focusing more on total body than hitting chest one day then back, etc. I did pull-ups, Leg press, shoulders, abs and finished it all off by taking the kids for a swim.

                    Nutrition:
                    Breakfast- cinnamon raisin bagel with peanut butter and sliced banana.
                    Morning snack - Greek yogurt plus Protein bar
                    Lunch - Gargantuan salad - 1 head of lettuce, baby carrots, blue berries, strawberries, can of tuna, almonds
                    Dinner - Haven't thought that far ahead yet.

                    Goals:
                    My main focus on getting back in shape is to alleviate all back pain and to live better but I have had a few friends who recently completed the tough mudder course and it peaked my interest. When I was in the Army I cherished the days spent at the obstacle course. The military do not utilize these nearly enough since they make you focus on total body fitness and endurance. I want so badly to do the course and I will but there is much work to be done. The wife and I are taking it one day at a time and will eventually build up to this.

                    In the past I wuld just jump right into a fitness routine without second thoughts or preperation and my back would flare up or I would lose interest. This time I want to take a better and well prepared approach that focuses on nutrition first and then once I build my endurance to where it should be I will tackle anything that comes my way.

                    Fitness plan:
                    Gym three days a week with a concentration (especially in the beginning on abs and back). 2 days during the week and one day on the weekend to workout then take the kids swimming. On those off days there will be a combo of rest and plyometrics. My son and I wrestle quite a bit (teaching him very basic Jui Jitsu) and one day of sprints or playing basketball.

                    Health goals:
                    I am going to do a body fat test, get a physical so I can map out exactly where I am and where I want to be. I would love ot pack on 15 lbs of lean muscle but the main thing is to not get bulky and to be healthy.
                    Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                    Mary Pickford

                    Comment


                    • Another great day to be alive. Had a halfway decent night of sleep and woke up feeling pretty good. Of cours eI am a little tired and run down (head cold) but any day we wake up is a good day.

                      Today is a day of rest. I may do a few flights of stairs but mostly stretching and walking. My sahoulder is a bit sensitive which happens after taking a long break from working out. In 98 I had my shoulder surgically rebuilt and from time to time it flares up but with a consistent working routine that should go away rather quickly. Just like my back I need to work my way into a fitness routine and build my endurance and strength. Once thats complete its smooth sailing.

                      Tomorrow morning I am going to the gym for a 45 minute workout followed by some much needed time in the pool. Figure a solid workout then hitting some ice cold water will do a body good.
                      Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                      Mary Pickford

                      Comment


                      • 2/13/2013.

                        I have been inconsistent with ym training but over the last few days I sat down and wrote out my goals. My goals are not to have a six pack or bench 500 lbs but to be as healthy as possible. I would liek to have a 6 pack as the by product of my hardwork but necessarily as an obsessiobn.

                        I drive about 750 miles a week for work and with that being said a gym membership doesn't work for me. I enjoy spending time with the family and waking up before 5 AM is not an option. I know some people do it but when you leave at 6 AM and then get home at 7 pm it ain't going to happen. So I have devised a workout plan to keep my energy levels up throughout the day. My entire workout plan hinges on body weight and the occasional weightlifting (when I have a chance).

                        Throughout the day I will do various sets of push ups, squats, lunges, stairs, dips and anythign else I can think of to throw in some variety. Yesterday I did a total of 120 push-ups (varied between standard and with my feet on my chair), about 60 dips, 3x up 4 flights of stairs (no more elevators for this guy), 100 squats and jumping squats with a few jumping jacks for warm-up. I do pull-ups and abs at the house. Again my goal is to build a solid base and focus on form and increasing my stength. When I do get a chance to go to the gym (already paid for this month so might as well use it when I can) I swim 20-25 laps after hitting the pull-up bar.

                        My diet has stabilized considerably. The family and I are back to 4-5 servings of veggies, 2-3 of fruit, clean protein (varies between beef, fish, chicken and pork). I have started to eat Greek Yogurt, sardines and am cutting back on grains and pastas.

                        I've been reading about one man's 100 day challenges which sound great but for me I like to start off with a smaller smaple and stick with 30 day challanges. I can build the momenttum and let it run from there. Over the next 30 days I am going to not drink any soft drinks, eat candy (processed foods), only 1 cup of coffee per day and keep the workout in tow. After 30 days I will reassess and go from there.
                        Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                        Mary Pickford

                        Comment


                        • Yesterday's workout.

                          125 push-ups, 125 squats (std and jumping), 50 dips, 50 lunges, 70 pull-ups.

                          Today I plan on continuing my workout but putting more emphasis on stretching. It feels good to commit to this again. Tonight I promised my son I would do push ups and mountain climbers and few pull-ups for good measure.
                          Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                          Mary Pickford

                          Comment


                          • What a good day to be alive. I had an amazing weekend with the family and it is never long enough. If only there could be a 4 day work week then life would be even better. I took some time to relax this weekend and focus on playing with the kids and spending time with the wife. It's amazing how hectic life can get at a moments notice and that if you don't take charge life can chew you up and spit you out without warning.

                            Work has been very good but the drive is starting to wear me down. I make great moneya nd love what I do but driving almost 750 miles per week is killing me. Not physically but mentally and emotionally. What I mean is I am very big with family. I want to spend as much time with my wife and kids as possible. I love playing, talking, goofing off with them and try to steer clear of the tv as much as possible. We make it a point to include our 3 yr old in nearly everythig we do from cooking to cleaning to helping change our little girls diapers (he doesn't change them but he tries his hardest to make her laugh while we do it).

                            I try to take advantage of my time in the car by listening to NPR or books on CD or my iphone. I figure if i am in the car I would rather do somehting productive then sit their aimlessly vegging out in traffic.

                            This morning I tried ot do what Mark was talking about with waking up with a purpose. I woke up (instead of hitting the snooze button), looked at myself all blurry eyed in the mirror and told myself that today was my day. I showered, made breakfast and was out the door in 20 minutes. Now I did rush but I also have a 1.5 hour drive to my office so I don't have much of a choice on that one but after I did this I have felt so motivated and positive all morning.

                            I plan on starting my workout as soon as I finish this post. 125 push-ups, 125 squats, 200 abs (crunches, bicycle kicks, chair crunches) and walking up 5 flights of stairs today. I can't believe how much better I feel since I started this little workout programa nd I am already seeing great results. I have energy all day, no caffeine after ym initial cup of coffee, no more sodas, cookies ( I work in HR and there is always candy). I hope you all have a great day and remember to focus on the positives. Write down your goals and attack them. If we sit back and wait for somehting to happen we'll never get anything done.
                            Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                            Mary Pickford

                            Comment


                            • Good morning fellow PB'ers. Another great day to get out there and make a difference. I woke up this morning a little blurried eyed but that quickly subsided with a few jumping jacks and stretches. I typically don't do workouts in the morning anymore b/c of time constraints but I've gotta tell you it makes a hell of a difference when the blood gets going.

                              I ran out of the house pretty quickly but on my hour long drive I hashed out a plan for not only today but also the rest of the week in regards to my workout, nutrition plan and stress relief. I will stick with my current workout format but up the ante. Instead of 125 push-ups I feel more comfortable now doing 6 sets of 30 push-ups, 150 squats/lunges, 150 abs (variations) and I've added a few new wrinkles to target other areas for strengthening. We just bought a water cooler for our office and I am keeping one of the extra water jugs in my office to use for lifting. It saves me from having to bring something in and there will be a never ending supply. It gives me a new challenge to try and the possibilities are endless.

                              I am the onyl man in 2 HR offices surrounded by 9 other owmen total. Now don't get too excited but I have directed them all to Marksdailyapple.com to show them how I stay in shape and the concepts I've been successful with at not only maintaining a healthy weight but also how I have been able to thrive in a world of choas. I say world of choas b/c if you have ever worked at a hospital then you understand this place is just as bad as High School with all the petty nonsense that hap[pens. One would thinka multi-billion dollar corporation would be different but far from it. Plus when you add all the high pressure situations to the sophomoric atmosphere it can be overwhelming.

                              My goal is to help create a program from the principles I've learned on this website as well as my journey through life that will empower the nurses ot get into better shape, handle stress more efficiently and give them the ability to control their own health. Far too many nurses are overweight and unhealthy. How can you expect patients to respect you if you are morbidly obese. Of course part of the program will cut down on missed work, increase critical thinking skills and overall job satisfaction. Again I just want to see others around me thrive b/c when others thirve it becomes contagious.

                              Have a great day.
                              Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                              Mary Pickford

                              Comment


                              • Todays workout so far

                                100 push-ups variation of standard, diamond, one leg raised (rotating)
                                100 squats
                                40 Dips
                                50 lunges
                                Water cooler raises (similar to dumbells)
                                Walked - 1 mile
                                Stretching
                                Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                                Mary Pickford

                                Comment

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