Pumped!

Arrghh! Squeezing out set after set of weights has left me pretty sore and tight and its only been 2-3 hours since the session. Perhaps a light jog warm-up and some proper stretching next time would be appropriate particularly when doing deadlifts. Despite the tightness it is great to feel that pumped up feeling again, having blood pump through my arms till they can't bend. After a couple of weeks dabbling around some cardio I have decided to really get serious and really train hard to get me into shape, preparing me for a return to triathlons and preparing me for my Army Assessment day. On the average day I have planned the following exercise schedule;

1. 15-20 min dog walk when wake up
2. 30-45 min body weight exercises after dog walk
3. Weights at the Gym with brother
4. Cardio Gym Session later that day

Hopefully that strenuous regime coupled with more effective dieting will lead to a rapid return to decent levels and then further to a galaxy far, far away. Today smashed chest and back however really felt the burn in my arms possibly indicating that I need to focus more on my technique. Also today I am having a liquid-only day. I do not recommend this to anyone but I find it quite refreshing after a period of eating bad food in large proportions. It also sets me up for more effective dieting in the subsequent days. Really grabbing the bull now, Alpha and Out!

(pic fromhttp://www.bigxander.com/site/seyretfiles/localvideos/training/_thumbs/033010-1.jpg)

Down the Drain

About 7:00pm on Tuesday night I made the fateful decision to hit the Red Button. Thats the red button for the power on switch for the TV not the destroy the world type of red button. Although for me it might have well been the destroy the world button. Since that moment which turned from half an hour relaxing into a 6 hour laze fest all the positive energy and momentum I huilt up has been circling the drain. It has led me to believe that at this stage I simply cannot hit that button again particularly on weekdays. Since then I have been behind on sleep, it has put me behind in my studies and the whittled away at my motivation. This sleep and motivation deficiency led to massive procrastination both yesterday and today which was accompanied by food also wrecking my fitness drive.

As you can see the reprecussions of that simple "Button" are widespread and devastating. Therefore I need to develop the following strategy until I can develop and change my mental patterns that lead to TV watching.

• I will return from Work for dinner at approximately 6:00pm.


• However after an hour (i.e. 7:00pm) I will head off again to Uni for study and deprivation from the TV


• I will then finish study and drop by the gym for a session before returning home


• The idea of this is that I will be so tired, even if I watch TV it will only be for 30mins or less before I drift off

Let's See How it Goes. Alpha and Out!

FOOD DIARY - B= 8 weetbix with 2 serves milk, 1 lollie; S= orange, tea with milk; L= bowl lettuce, 1/2 a tomato, 1 mushroom, 3 serves cheese, 9 slices bread, lemonade;S= 2 slice bread, coke zero, coffee with milk and sugar, packet of instant noodles; D= lrg serve rice and mince curry, 2 glasses of Solo; Xtr - gum

EXERCISE DIARY - Nothing

(pic from http://www.faqs.org/photo-dict/photofiles/list/1305/1804drain.jpg)

Like a Flash

Monday was a full on flat out day which went like a flash. I got just about everything I scheduled done and more. Topped that off by having a successful Oztag game then backed up for a solid gym session. Then did the study I had planned and then went to sleep without TV. It just kept going Up and Up. Diet was near perfect too. I was too busy to calculate my calories for the day but simply the threat of the "Count" kept me in stead. Another reward I am attaching to my weight-loss particularly is contributing $1.00 to a fund to get my first tattoo which I have promised myself for years as soon as I get fit. I am finding that I need to saturate this weight loss journey with rewards, goals and restraints to allow me to travel successfully. I find that what really motivates me one week will not have the same power the next week so this saturation method is required.

Today has so far been a diet success, Uni success and general mood success. My scheduled work has suffered at the hands of higher priority jobs, so while I haven't ticked off many jobs I had planned I still got a decent amount done. Now it is home to study then back out for a gym session. Alpha and Out!

FOOD DIARY - B= 2 slice wholemeal bread with jam, banana; S= tea with milk; L= 4 dinner rolls, serve cheese, bowl of lettuce, mushroom, 1/2 tomato; S= banana, coffee with milk and 1 sugar; D= 3 sausages, lrg serve mashed potato, lrg serve mixed veges, tomato sauce; Xtr= gum x 2, 4 lollies

EXERCISE DIARY - 30 min Oztag; Gym (3 sets of 5 min interval treadmill, 20 push-ups, 20 sit-ups; 20min warm up and cool down)

(pic from http://www.gaminglife.com.au/images/flash21.jpg)

He'ssss Baacckkkk.....

Yes, the Count has returned! The calorie count that is. On the second or third real venture out of the station of Awkward I believe I need the strict guidelines and support that calorie counting has given me before. While I don't like the stigma attached with "calorie counting" just simply having a quantitative measure of what and how much your eating is what I desire. I seem to get in a highly empowered and positive state when I get stuck into raw stats. Whether it is how many marks I get to get a 7 at university, how many items I need to finalise an account or how many calories I need to consume/burn to lose weight. For people who love to eat and also have the unfortunate habit of comfort feeding, as I do, the visual representation of exactly how much food you are consuming, in the form of calories is quite helpful.

First day of "leaving the Station" and already slept in and missed my dog walk and 15 min work-out session. No biggie though as I was up late at the gym and I will probably take some time to get used to the schedule I am after. Since this morning my diet has been near perfect and I have followed my schedule precisely. Alpha and Out

Re-Greasing the Wheels...

...in preparation for another journey of the Alpha train to begin. After a mid-week capitulation last week follwed by a late week refocus and re-empowering, things are slowly falling into place in my mental state. I am spending Sunday afternoon to prepare thoroughly for next week, I have gotten my last crappy food day for awhile, I am slowly fortifying my iron hard will to force me to do what I plan despite how I hear and am refocusing and strengthening my goals.

You know things are on the up when you wake up at 4:30am on a Saturday morning and get out of bed. Not just get out of bed but out of bed in a good mood and then take the doc for an hour long walk. I then decided to have a bit of R & R to make sure the wounds of last week have fully healed.

After a sluggish start this morning, I have slowly gained momentum and am now in a positive and productive mood ready for a massive week. Alpha and Out!

(pic from http://www.corbisimages.com/images/67/F9BF9C90-DAA3-44D3-ACAD-A83723FFC4BC/JL002676.jpg)

And...Here...We...Go...

Another week, another set back, another solution, another comeback. My mental patience with work broke early this week, leaving me depressed, deflated and dejected. The result was little to no work done this week, the whole of Wednesday in bed watching TV and the comfort eating. However out of that doom 'n' gloom on the last working day of the week some clarity and some help.

With work finally getting some help I feel on the verge of another big push towards the Alpha domain. Simple clarity has almost immediately renergised and re-empowered me. But with Great power, comes Great responsibility. So I have chosen today to rework my blog so it can become a place of learning and Inspiration and fulfill my Responsibility to track my emergence. The biggest change apart from the colour scheme is the inclusion of my daily tips rather then including them in my blog posts as I think just reading through the tips would be great.

I am pumped and ready to put my bum up, head down and smash my way to the Alpha personality I am deep inside. Alpha and Out!

(pic from http://static.reelmovienews.com/images/gallery/here-we-go.png)

Ain't Got No Fuel

Both in the literal physical sense and also the mental motivational sense. The past two days I have got next to nothing done at work and surprise, surprise my diet on the past two days has been hopeless. Yesterday involved nothing substantial from 730am to 400pm while today was worse still not eating until 230pm. Looking back over the past couple of months the days where I have had the least motivation, drive and energy have been days when I skipped meals. Notice I said skipped meals, usually unintentionally, rather than when I was restricting my caloric intake but spacing it out over 5-6 meals. My eating patterns at the moment is pretty much the worst type of pattern, long breaks between meals which leads to having massive meals at the start or end of the day.

On a more positive note, although I didn't do any work what so ever yesterday I managed to re-group that night and actually stuck to my study plan which left me in a positive end to the day. However by sun up all positivity was gone and replaced by a dead hunger and tired and lethargic behaviour. Tomorrow is another day, Alpha and Out!

Yesterday's Tip: Never resort, when possible, to meal "skipping" as this often leads to overeating to compensate as well as inhibiting metabolism and increase energy storage and therefore increased fat.

FOOD DIARY- B= apple;S= 6 vita wheats; L= 2 vita wheat; S= 3 slice cheese, 3 rice cakes, 5 biscuits, 7 lollies, 1/2 glass milk; D= pork chops, mashed potato, carrot; S= 4 pieces of liquorice; Xtr= tea

EXERCISE DIARY - 30 min Oztag

(pic from http://rlv.zcache.com/empty_fuel_tank_indicator_gauge_car_sticker-p217978080960572575qjcl_400.jpg)

6 Days to Live

Tracking my behaviour in the "Behaviour Box" has forced to me to realise exactly how much TV consumes my life. This past week I have spent over 28 hours in front of the idiot box keeping in mind I was trying to reduce my hours. This potentially means that in past weeks I have been eclipsing 30 hours maybe even pushing 40 hours. I feel empowered over this issue now, I think I needed the shock of just how much time I was wasting. In some ways it is no wonder why I have been struggling with some departments such as exercising, studying and at work - I only am effectively living in a 6 day week, a 26-27 day month and a 313 day year.

Having said the disruption of the TV, I still managed to get a lot done this weekend including reading, studying and planning for the week. For the only the second time this semester I am prepared for the Multi choice quiz before the day of the test. My diet today wasn't great but in terms of having several meals a day I am suceeding over the past couple of days.

The detailed and specific planning of the week, allowing for time slots and being able to tick off goals for the day led to a very productive work week. However the same planning was not so successful at home obviously due to the amount of TV being watched but also my pattern over the past couple 0f months, my emotional state and my physical state. This week I will try to rectify the issue at home while maintaining the productivity at work. Alpha and Out!

24 Hour Pitstop

After making some great headway the past week, a night of interuppted and little sleep forced me to make a pitstop. I was tired, had had a productive week but also quite stressful and things became a bit too much for me. I slept in, even though I was required at work early before Uni. On a positive not though, on a day like this in the past I wouldv'e skipped Uni as I had things to do. But todays Alpha is much stronger and I managed to attend a pretty good lecture. Even no money for parkin didn't stop me, I risked a fine for an hours parking while attending the lecture (Don't tell anyone). On returning from Uni I knew it was going to be one of those days and instead of wasting my time I decided to turn it in early and go home, to return on the weekend to make up for it.

This would've worked nicely however another pitstop at a supermarket meant some junk food, spending money and probably stopping me further. After a restfull day remaining Friday and Saturday morning I definately do feel refreshed, re-empowered and ready to keep on truckin'. The reading of a book on success by Tony Robbins made this lazy Saturday not a complete waste and has given me some great pointers to elaborate on at the right time. Back on track!

Chugging Along

Still creeping along the train tracks slowly, the "muck on the tracks" is still not allowing for any major increase in momentum but it still hasn't stopped me and is actually forcing me to strive for the better.

Had a good day yesterday after a couple of rough ones. Still no exercise but diet was good and even got some study done that night. Reluctantly as I was still in that lazy pattern but studied nonetheless. It has been calm so far today which hopefully will allow for a productive afternoon. My mood over the past two days has been much improved and this correlates accurately with my improvements in diet. Can't emphasise it enough, refine your diet refines your mood. Alpha and Out.

Yesterday's Tip - Incorporating small regular meals really helps refine your mood.Include some healthy veges etc boosts this power even more so. If your feeling crap just go back to basics, avoid the comfort food binge and chow down small portions of healthy food and you'll feel much better.

FOOD DIARY- B= coffee with milk and 1.5 sugars;S= coffee with milk and 1 sugar; L= sml serve baked beans; S= lettuce, capsicin, paremsan cheese; D= lrg serve mince curry and rice, glass milk; S= Nothing; Xtr= 1 gum

EXERCISE DIARY - Nothing

Muck on the Track...

But still grinding along. Had one of those days yesterday where nothing seems to go right and the bad things in life pile up. However it did not rip me to shreds or bring the "Alpha" train to a complete stop, I managed to still get a fair few To Do's done. The past several months of hardships are still going to continue but I now feel empowered and toughened to bring myself through it and arrive at the station in a positive, empowered and strong state. I ain't gonna let it get me down no more.

Diet was average yesterday, definitely contributing to my struggles but still not completely bad. Still managing to chomp down biscuits and lollies before dinner and drink soft drink late at night while watching TV but given the circumstances of yesterday I am content with the overall day's diet.

Life's tough but I am tougher. I will get through this and continue to drive on towards the final station of "Alphadom". Alpha and Out!

Yesterday's Tip: Sometimes, on those really bad days when stuff piles up, I believe it is definately better overall for you to withdraw into your "Safe Place", dig into some Comfort habits such as food, and weather the storm, shielding yourself so you can keep going when it calms down.

FOOD DIARY- B= 4 weetbix with milk and honey, 2 slice wholemeal toast with jam; S= tea; L= Nothing; S= 7 biscuits, glass milk, 7 lollies; D= 3 risoles with gravy, mashed potato, veges, strawberries with ice cream and custard; S= 2 bottles of Ginger Ale; Xtr= 2 gum, 2 lollies

EXERCISE DIARY - Nothing

Lock On...

to the tracks, the Alpha train is resuming the roll after a temporary pitstop. Numerous hazards ahead but Alpha train has been hardened, toughened and reinforced and this time will plow ahead despite the obstacles. That is my general feel and attitude at the moment. Had a decent day were I plowed through my work goals. A majority of my To Dos' yesterday was the management of creditors, not a great job. But just to speak with them, make arrangements and cross them off my list was quite empowering and set me up for a great day. Gunned through Uni, returned to work very tired and hungry which led to internal mood flucuations but made it home had a good dinner and then it the train pulled into the station.

I had planned a run and study that night but unfortuneately I fell into the old pattern of collapsing into bed and watching TV. To make matters worse some of my favourite movies, Crocodile Dundee were on, which I haven't seen for ages. A bit of a set back but easily made up for and in the end I was tired and needed the rest, so all in all no major dramas. Alpha and Out!

Tips From Yesterday: Make a To Do list daily for all things from work to "down time". Crossing items off that list no matter how horrible they were was extremely empowering and set me up for a positive mood.

FOOD DIARY- B= scrambled eggs, thick slice wholemeal bread, cappacino; S & L= Nothing; S= banana muffin; D= rice, med serve meat curry, sambol, sml bowl fruit salad; S= 7 lollies, ginger ale; Xtr= 2 um pieces, can of lemonade

EXERCISE DIARY- Nothing

On the Other Side

As you might have noticed due to another late week of blog scarcity I had a bit of an average end to the week. Basically started from either not eating or eating the wrong food i.e. McDonalds and then spiralled from there. However I feel like I have come out on the other side fine and positive. A good weekend made up of a good combination of work, study and relaxation and snoozing. Rainy weather helped to relax by keeping me indoors.

Today I hit the ground running despite the 5 hours sleep due to a assignment last night. Caught up with the fam for breakfast. Back to work and gunned through all I wanted to get done then off to a decent day of uni. My mood while at Uni fluctuated mainly down and neutral. I think this is mainly due to lack of sleep and food so so long as I manage it, it shouldn't have any lasting effects.

After a bit of a fail week in the Super Saver Diet (~$25), I intend to try again for under the $10 mark this week. Also continuing to re evaluate my focus and life goals ontop of my immediate goals. All in all a good day. Alpha and Out

Deadweight

A night run with my little brother last night felt like I was walking through wet concrete. It ended up being more of a stroll with a bit of running. I had had a big dinner an hour or so before the run and my calves were sore from the muddy Oztag game on Monday night. Even then it just felt like my whole body was a deadweight. It wasn't draining in the cardio sense but I just couldn't run, my legs felt like lead. I arrived home extremely sore, showered and jumped into bed discomforted by the pain. Not a great run, hopefully this is simply because of the late meal rather than my cardio and anaerobic abilities. It is quite disheartening but I just keep telling myself not to get disheartened, I got myself here and I can get myself back.

Diet was going really well until the afternoon, where having completed all tasks I wanted to get done I left work early. Arriving home early left me craving an arvo snack even though I had had a snack before I left. I had a large afternoon tea and followed that up with a large dinner. Not the best day but definitely not the worst. Alpha and Out!

FOOD DIARY- B= 4 weetbix with milk; S= peanut butter sandwich, tea; L= bowl lettuce with paresan cheese; S= lrg amount of lettuce, tea, 7 biscuits, serve cashews, med serve mashed potato, glass milk; D= lrg serve silverside with white sauce, veges, med serve mashed potato, poached pears, custard, ice cream; S= bottle of ginger ale

EXERCISE DIARY- 1.5 hour walk/run

Good and Muddy

Another good day was racked up yesterday topped off with a wet and muddy game of Oztag. Churned through Uni study before my exam, which I think went well. Then returned to work and sat down and planned out my week in very specific detail. I hope that this planning, in particular, planning my work schedule will stop my afternoon procrastinations. No gym or runs yesterday, just Oztag but that was ok as I will make up for it throughout the week. Oztag was extremely wet and muddy. We played a late game and with some afternoon showers combined with previous games the fields had been torn to shreds and were a real mud bath. We still played though and unfortunately, good sportsmanship cost us the game in the end. Myself and another player decide to play for the other team as they were short several players. This led to me stopping 1-2 tries and ended the game us losing 2-3. It was difficult conditions to run in and the tags were so wet and muddy they often fell off by themselves with out any contact.

Was very happy with my diet yesterday. Several small portions, nothing particularly unhealthy and kept to my $10 weekly food budget by not spending any money. It's all good in the hood, Alpha and Out!

FOOD DIARY- B= 4 weetbix with milk, tea; S= tea; L= bowl lettuce, parmesan cheese; S= 2 slice white bread; D= 2 sausages, mashed potato, salad; S= 3 slice white bread, tea; Xtr= 3 slice white bread, tea

EXERCISE DIARY- 35 min Oztag

The Vision

Since the start of the year where I had written down all of my goals, refocused on where I want to be at and putting things into action I have slowly lost focus of my goals. Also events in the past 3-4 months have forced to to seriously re-evaluate my goals set only 7-8 months ago. Having used a list of goals in slideshow form I want to try something different. I want to use a vision. The vision will be like a little story about what I want to be doing, look like and feel in the future. I am going to write it to evoke all of the senses, the feel of it, the smell, the sight of it and the spiritual vibe of it. I also intend to draw up a pictorial representation of my Vision. I will then break it down into chucks of actions to be taken to fulfill my vision. I am going to do one initially for one year but then when I have time I intend to expand it to 10 years, 20 years down the track.

I am also thinking about how my blog has descended from my journey of weight loss and tips into more of a blog about how the rest of my life is treating me. While I believe it allows for insight into the decisions I am making I also want to bring back more usefull information, tips and tracking of results. Part of this is including my food and exercise diaries in my post rather than on a sidebar (which I left unchanged for weeks and months on end) I also want to use my financial position as a positive rather than a negative. I want to hopefully show that you can loose weight on low income. I am aiming for $10 or less spent on food, at least until I start receiving more funds. I am able to live off such a low amount mainly because living at my Grandparents place provides me with breakfast and dinner and food on the weekends, otherwise I wouldn't be able to live on so little. So this week will hopefully bring about change, positivity and clarity. Alpha and Out!