Tag Archives: exercise
17 Jun

Being a dad is one of the most rewarding experiences I have ever had. Getting to hold my son each day, feed him, change him, and put him to bed conjures up more feelings than any other experience. If you are a dad, you know what I’m talking about. The only thing that beats it out is watching them learn and grow.  Their minds are always going as they explore and take in the world around them.

Since fatherhood is so new to me, I’ve learned that there are a few things I would have loved to know before becoming a dad.  Here are a few of those things. Let me know if you agree.

1. Time is Hard to Come By

Face it, every waking moment is spent worrying about and taking care of the child.  When they are awake, they have your attention. You need to let go and take some time for yourself. Work it out with your wife where she can have her time and you can have your time.  Use this time to work on your body and mind. Exercise, reading, and learning new skills is important to keep your sanity in check.

2. Poop is Poop

Whether is baby poop, dog poop, or somewhere in between, poop is poop. I had an enormous fear of having to change diapers. Quickly I learned to get over the fear.  Changing a diaper is short and too the point. Just know that once you dive in, it will be over soon. If you spend time fretting over it, you are going to be miserable longer. Get ‘er done and you can move on to enjoy your day.

3. You Can’t Protect them from Everything

Unless you put them in a bubble, you can’t protect them from everything. Know that kids will get sick, they will get hurt, they will throw up, and they will live on. Babies especially are a lot more resilient than you think.  One thing I’ve learned with my little one is he can wack his head as hard as he wants, but he won’t make a decision to cry until he looks at me and reads my reaction.  My affirmation that he’s okay often keeps him from crying.  Sometimes though the only thing you can do is be there for them to cry on and thats okay too.

4. Time is Short

In the blink of an eye our little one has turned 9 months old. I don’t know what has happened to those 9 months. It seems like just yesterday we were sitting on the couch when my wife started getting contractions. You need to embrace every moment. It’s easy to get caught up in the day to day, but take the time to make memories and know that babies only get better with age.

5. Babies / Children Always look up to their Parents

I can already see it in my son’s eyes. Every move I make, he is watching me, taking in my actions and interpreting them until he can mimmick them. You need to decide now, who you want your son/daughter to be and start acting that way yourself. It doesn’t matter what you tell them, they will copy you.

6. Get as Much Sleep as Possible

You can’t tackle a day without sleep. I still struggle with this, but you need to sleep when they sleep, especially in the beginning. If you don’t, you will burn out. If you sleep when they sleep, you’ll still be tired, but at least you’ll have some time under your belt. I know it is tempting to get stuff done around the house, but know this, you will never get enough sleep.

Are you a new dad? What are your experiences? Do you have any tips for new dads?

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Its Been A While

3 Jun

Posting on here has been quite the challenge. It is disheartening to open wordpress everyday and see the number of people who are visiting, or I should say aren’t visiting. If I do get visitors, it usually ranges from 1 to 4 and involves about a minute and a half on the site. I’ve asked what everyone wants and get nothing in response.

From here on out, I am using this as a personal platform. I’m going to use it to keep track of my own progress. I’ve been on a weight rollercoaster all of my life and I hope that this platform allows me to share the journey, my struggles (which are by the dozen) and my successes. If you want to read, great. If you want to comment, even better. I realize the web is inundated with millions of health websites so I am not going to try to be that source anymore.

So where has my journey brought me? I’ve going from 245 pounds down to 165 and back up to 225. On my last weight loss scant, in thirty days I went from 230 lbs to 205. I haven’t weighed myself in a while, but I’d say I’m still right around that same weight. I have not worked out in over a year, but I’ve worked really hard to change my diet.  The last couple of weeks, I’ve noticed some major changes in my body like some thinning around the neck, and legs but still think I’m in the 205 range.

In June, I am working on my own challenge. With an 8 month old, it has been quite hard to get sleep let along get up before work and get a workout in.  June is going to be different. June is going to be the month I take control and start working out before work. This means I have to get up at 5:00 am get the dogs out, and then get as much of a workout in as possible. My goal is to work out at least 4 days a week. for 10 to 60 minutes each morning depending on intensity.

The first two days were great. Monday I completed a HIIT from the website Grokker. The workout was just what I needed to get started. It was 15 minutes of pure insanity, constantly moving and pushing myself. Today, I had a little less time to work out so I opted for the 7 Minute App. This app is fantastic and gives you 30 seconds of high intensity work followed by 10 seconds of rest. The workout left me completely exhausted, which is a combination of being sore from yesterday and the intensity of the workout today.

How will you challenge yourself in June? Are you beach body ready or are you like me and hoping to have a beach body by September?

Barriers, Barriers, Barriers

14 May

One of the biggest barriers I face on a daily basis is attempting to get a stellar workout in a 30 minute period of time at lunch. Typically I can get an insane weight lifting workout with an intense sprint session in on a daily basis. The barrier doesn’t lie in not having enough time to get the workout in, it lies in trying to get to the gym and finding a parking space. Some days provide a real struggle to find a space and the time wasted trying to find a space limits or inhibits my workout.

I am working hard to overcome this barrier by finding alternatives to going to the gym on days when the parking is atrocious. One way I’ve worked to overcome this is by developing a stellar stair routine that I can incorporate about one to two times a week.

We all have barriers in our life whether they are based around getting fit or bettering our lives in some other way. In order to successfully overcome those barriers, it takes real passion and dedication. Planning is the best defense to defeat the walls that we build for ourselves. If we have a plan for overcoming potential barriers, we are more likely to follow through with our goals than having to come up with a solution on the fly.

What is your biggest barrier to health and wellness? Take this week to plan out ways to overcome your barriers.

New Goal in Mind

7 May
Photo Credit: Jan Willem van Wessel

Photo Credit: Jan Willem van Wessel

This past weekend was the Pittsburgh Half Marathon. When I was in Nashville, I dreamed of running the Music City Marathon every year, but just couldn’t muster the courage to get on the horse and run it. This year I am declaring that I will run the Pittsburgh Half Marathon next year. I will not let another year go by that I do not challenge myself.

Through this site, I will post my workouts and keep you updated on my progress. I’ll also post the dates of other races that I might attempt in preparation for the even next May. Long distance running has always been a challenge for me, but this year I am going to make it my own.

I’m tired of living my life as I should’ve, could’ve, would’ve, but… I am going to grasp my goals and push the envelope.

Share Your Success Story

5 May

Good Morning, Afternoon, or Evening! Whenever it may be that you are reading this. Welcome back!

I wanted to start a new segment that I hope you will be excited about. I would love for readers of this blog to share their success stories with diet and exercise. If I’m the one who inspired you, then great! If not, I’d love to know what did inspire you. If you are interested and want to feature yourself and perhaps self-promote your blog, then fill out the few questions below and send along with an attached before and after photo to intrinsicallyfit@gmail.com. Every Friday, I will post the success story along with a link to your blog or website if you have one. Serve as an inspiration for others who may be struggling with their own weight loss. I hope to hear your story soon!

1. Summarize you! (Give a brief story of your weight loss journey and use this section to promote your blog, website, etc)

2. What was your first victory in weight loss and how did it feel?

3. When did you reach your weight loss goal and how did it feel? If you haven’t hit it yet, how far do you have to go and what do you imagine your emotions will be?

4. Did you have help along the way? Did someone push you and/or join you in your weight loss journey?

5. What types of food did you eat? What types of exercises did you do?

6. How has losing weight impacted your life? (we want to know everything)

7. What tips can you give other readers who may be stuck in their journey or just starting out?

8. Is there anything else you would like to share?

I will read through these regularly. I am going to file every story, and if yours isn’t featured right away, I promise you that it will be featured at some point.

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