Getting started:
Month 1
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| Mike Doing some push-ups |
Jonathan and I when we started this program realized we were going to have to drastically change our lifestyles. The old ways of doing things were not going to work. Our first attack was our diet. Diet isn’t the word I like to use it implies we were going on a diet. I find diets for most part do not work in the long run. They are either two extreme and hard to follow or they work but you don’t enjoy it and after you lose weight you go back to your old ways and boom you’re over weight again. We were not going on a diet we are changing the way we eat to a better way. First we increased the amount of time we ate during the day to at least 5 smaller meals. Breakfast, morning snack, lunch, afternoon snack, dinner. It was tough getting the meals in I was never much of a breakfast person and the snacks were sometimes hard to get in while I was at work. As we worked on the amount of times we ate we also started to improve the quality of the food we were eating. We started to eliminate processed foods, sodas, and sugary drinks. We started adding more fruits and vegetables to our diets. We found ways to add vegetables to most meals we ate. We expanded our cooking knowledge by cooking dinners for each other using recipes provided by Alicia. We started food journaling which I will admit I am truly awful at. A lot of times I forget to bring the journal with me and I spend a lot of time catching it up. It is a useful tool so you can look back and evaluated what you are doing. I am not perfect. Month 1 I probably had more misses than I had hits but every day I try a little harder. I have been a bad eater my whole life it is unrealistic I can change in one day. I find myself reading the back of labels now more than the calories or the fat but more important in my mind is the ingredients it’s made from. I have become a lot more conscience of what I put in my body. It only took 29 years for me to realize that this is my only body and I should take care of it.
The Work outs
I’m a standup comic on the side it is one of my passions I have. When we started to workout I added material about it because in many ways it was sad. Our first session with Edmund we stretched and did like 8 little cardio exercises. All you could hear was sweat hitting the ground and two 500+lbs. guys breathing like the world was running out of oxygen. Edmund then asked if we were ready to start. Month 1 was all about getting us moving. As you can imagine two 500lb guys moving wasn’t a major part of our lives. For months prior I had a lower back problem that it would knot up as soon as I walked extended distances. At work my patrol would take me at least an hour and a half due to the amount of time I had to sit down and rest. We worked with Edmund three times a week for about an hour a session. It was an intensive light weight high rep cardio type of boot camp. The goal was to increase our muscular endurance and our overall energy levels. It was a constant movement but we had breaks while he did one on one work. One of my favorite exercises was boxing. We would end each workout with boxing one minute of straight punches which is tougher than it sounds. It’s incredible the difference between the first work out and the end of the month. Day one I could barely get through the minute I was winded and exhausted. At the end of the month we would go for 2 minutes with moving back and forth and punching up high like we were fighting Vlad Klitchko. It was real sense of accomplishment.
Work out routine:Month: 1 Program Routine: 1 Cardio legs and chest
-Stretches
· Neck
· Shoulder Rotations
· Shoulder Circles
· Chest
· Back
· Biceps
· Legs
-Warm up
· Jump Rope Elbow to knee Raises
· High Knees Cross Country Skiing
· Jumping Jacks Down & Jump
· Side to side shuffles
-Exercise
· Squats w/Medicine Ball raises over head
· Forward lunges w/medicine side through
· Straight bent over w/ medicine ball raises over head
· Pushups on knees
· Laying down bench press
· Medicine ball chest passes
· Military presses w/ frontal raises and side raises
· Boxing
-Cool Down
· Marching in place
· Side to side reaches
· Marching in place
· Shaking everything out
-Stretch
Day one of the program is cardio based legs and chest workout
Month: 1 Program Routine: 2 Cardio Back and Arms
-Stretch
· Neck
· Shoulder Rotation
· Shoulder circles
· Chest
· Back
· Bicep
· Legs
-Warm up
· Cross country skiing Jumping jacks
· Side shuffles Down & jumps
· Elbow to knee raises Jump Rope
· High Knees
-Exercise
· Bent over rows w/dumbbells both sides alternating
· Pull downs w/ bands
· Pull the trainer across the gym
· Bicep curls
· Over head triceps raises
· 21’s w/ dumbbells
· Double handed behind the head raises
· Reverse grip curls
· Kickbacks
· Boxing
-Cool down
· Marching in place
· Side reaches
· Marching in place
· Shaking it out
-Stretches
Month: 1 Program routine: 3 Cardio
-Stretch
· Neck
· Shoulder rotations
· Shoulder circles
· Chest
· Back
· Bicep
· Legs
-Warm up
· Cross Country skiing Jumping jacks
· Side Shuffles Down and Jumps
· Elbow to knee raises Jump rope
· High knees
-Exercises
· Full body squats w/ jump and dumbbells
· Laying down pullovers
· One handed pushups against the wall
· Forward press w/ dumbbells over head
· Medicine ball twist
· Knee kick to mat
· Pushing trainer with mat
· Boxing
-Cool Down
· Marching in place
· Side reaches
· Marching in place
· Shaking it out
-Stretches
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