Monday, June 26, 2006

Episode 7: Improv Fitness, A Few Recipes, Thinking INSIDE the Box, and some Websites



Episode 7: Improv Fitness, a few recipes, thinking INSIDE the box, and some websites. Finally, a fitness challenge Check-in.


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We also go to Chef Joe's Blog and Kim's Blog.

WEEK 2 of the challenge has passed. There are 10 weeks left. How will you do on your goals?





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Monday, June 19, 2006

Fat Guy Gets Fit Episode 6- Come Out and Play

Fat Guy Gets Fit - Ep 6 - Come Out and Play, Tips for Eating Out, Your Picks for the 12 Week Fitness Challenge, and a Check-In with Katrina and me.




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Show Notes

This episode covers the topics of playing outdoors, including ways to burn calories while having fun in the sun. We talk also about tips for eating out at Chinese Restaurants, drive-thru for two fast food restaurants, and also barbecue tips. Then, we delve into your choices for the 12 week challenge (at least those of you who emailed me and gave me permission to share them).

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And here are the 12 Week Challenge entries we received:

Chris in Berkley

- Number of Veggie portions consumed in a day. Now 2. Goal: 4

* Amount of water consumed in a day. Now: don't know. Goal 3 glasses.
* Time biking. Now: 0 to 10 min . Goal: 30 min
* Time walking. Now 0 to 10 mjin . Goal: 30 min
* Number of minutes exercising in a given day. Now 0. Goal 15 min

Kim

* Eat Healthier (Reduce sweets and caffeine and soda)
* Lose Weight (20 lbs)
* Exercise More (at least 15 minutes a day)
* Eat at least 5 servings of fruit a day
* Drink at least 70 oz of water a day

Megin

1. lose 7 lbs to meet ww goal
2. train for 2 sprint distance triathlons to be completed by 8/17
3. double my current daily veggie consumption
4. encorporate 3 days of ab work per week
5. consume a minimum of 64 oz of water a day

Chris from Littleton, CO

Five things:
Amount of Water consumed in a day
Number of Pushups and Situps in a row.
Miles run/walked
Number of desserts, junk food, sweetened tea or suger energy drinks
(trying to get to none)
Number of healthy meals cooked myself.

Jon from Arizona:

1. Reduce weight (Current: 248 lbs.; Goal: 230)
2. Increase push-up total (Current: 10; Goal: 30)
3. Reduce avg. daily caloric intake (Current: 2500; Goal: 2000)
4. Wake up at 6 a.m. more often (Current: 2 days/week; Goal: 6)
5. Read books more consistently (Current: 2 days/week; Goal: 5)

Rob-
Weight - I'm back at 164 from a recent low of 153 and a previous high of 174. I want to maintain a 148-152 range.

Nutrition - Getting back "on plan" as the saying goes in my house(WW)) I am guessing that I am consuming somewhere on the order of 50 points/day with a current allowance of 23. Portion control is the problem….I eat very well otherwise.

Fitness - 3-5 walks or runs/week, I fell off dramatically from a regular schedule. Push-ups and Sit ups (I need to establish a baseline on this).

Sleep - Lights out by 10:30 has to be the norm for me to be healthy and happy.


Lara-


1) Lose weight (measured in lbs)
2) Increase Calcium intake daily (measured in servings of dairy products or calcium enriched foods/drinks)
3) Stick to fitness schedule - Bike 2 days/Swim 1 day/Run at least 3 days (measured by tracking each workout accomplished - and there haven't been many lately)
4) Increase number of chin-ups I'm able to do (right now the number is 0)
5) Increase the number of times daily that I positively affirm myself and my abilities (sometimes that's around 0 too).


Robert-

1) Loss 10 kg. As of last week I was 119 kg and as of August 13th I
plan to be 109 kg (240 lbs).
2) Become Vegan. Right now I am a flexitarian in transition to a more
raw vegan diet.
3) Have a romantic encounter. I am a single dad who would like some
feminine confirmation of my progress.
4) Begin my doctoral studies. To apply for and be accepted to an
appropriate program.
5) To exercise a full hour everyday consistently. Now I am exercising
in spurts of 15 minutes, I expect this to total at least an hour per
day, everyday.

Betsy-
1. Lose 24 pounds.
2. Eat real meals, not just grazing on stuff all day.
3. Run outside 6 days a week once I stop going to the gym for the
summer.
4. Meet new people.
5. Say something nice to myself everyday.

Chef Joe

1) Daily morning exercise which will start at 10 and add one each day until I can’t do any more. The exercises will include the following.
Push-ups
Sit-ups
4 Count Jumping Jacks
Squats

2) Reduce My current waist size of 44 to 42, and perhaps 40.
3) Walk for 20 minutes 5 days per week.
4) Eat at least one salad per day, and in general eat better.
5) Keep a log or blog of everything that I eat each day, and include interesting recipes.

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Sunday, June 11, 2006

Fat Guy Gets Fit Episode 5- 12 Week Fitness Challenge Week ONE

Fat Guy Gets Fit 12 Week Fitness Challenge, Week 1








MP3 File


**It's NOT too late to join in the challenge. Send email to chris at fatguygetsfit |dot| com with your first name, where you're from, and the five things you want to be measured on over the next 12 weeks.***

Show Notes

In this episode, I kick off the 12 week fitness challenge by talking about how I'll do a combo of walking and running to help with my goals, as well as a full body exercise program. I talk about my nutrition goals, which involve maintaining proper portions and sticking to the foods I know are best for me. I cover my self esteem challenge, which is to remind myself that every little thing I do counts, and that I can't cheat just because I can make it up later. And then, I interview my wife, Katrina.

The audio quality isn't 100%, and I apologize up front for that. We'll get better with doing interviews as we go on. Now that I think about it, I could've interviewed her in Skype and it might've sounded better than what I got. Anyhow, it's a fun interview. Katrina's got a great sense of humor and loves a challenge. Put the two together with me, and we get into all kinds of shenanigans.

Thanks to Eric and Sara Skiff from The Alternative Music Show for the inspiration of doing a husband/wife podcast.

**It's NOT too late to join in the challenge. Send email to chris at fatguygetsfit |dot| com with your first name, where you're from, and the five things you want to be measured on over the next 12 weeks.



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FatGuyGetsFit - 12 Week Fitness Challenge Signup




MP3 File

Starting June 11th, 2006, we'll begin a 12 Week Fitness Challenge. Join up! Take the challenge. I'll list out how the challenge goes, and then elaborate. If there are questions, email me.

  • Pick 5 things you want to improve with regards to your fitness, nutrition, or self-esteem, and list them out.

  • Measure their current state.

  • Keep track of the five things over the next 12 weeks (Ending Sunday, August 13th).

  • At the end, measure how much of a change you made in all 5 areas.

  • The person who has the most change in the most areas wins (we'll probably have more than one prize, mind you).


Now, what are some sample "5 Things" options?

  • Weight by pounds.
  • Number of Veggie portions consumed in a day.
  • Amount of water consumed in a day.
  • Pants waist size.
  • Number of pushups and situps you can do in a row.
  • Miles run.
  • Miles walked / Minutes walked.
  • Times you say something bad about yourself in a day.
  • Number of self-esteem books read and practiced.
  • Number of minutes/hours exercising in a given day.


And the list goes on. See? It's about YOU. It's about what you're facing. And the beauty is, you can be a brand new, off-the-coucher and you might win against a really fit marathon runner, if you make the most progress in your areas.

That's the game. Progress. And personal progress at that. It's all about you, your goals, your personal progress. And that's why we can be in the same challenge even though we're all at different fitness levels.

To join up, just send me email to chris at fatguygetsfit |dot| com , and tell me your name/email, your 5 items and how you'll measure them, and whether or not I can put your name and items on the site for others to be inspired by. The challenge begins officially on Tuesday, but you can start today. I'll need your 5 items in the next few days, if you want to be up for winning a prize.

And if you don't want to join in the challenge, Fat Guy Gets Fit will still be covering the same topics we discuss every week. Only, we'll be adding information on the challenge, and maybe some progress reports to go along with it.

Are you in? Join up!




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Wednesday, June 07, 2006

Weekly Fitness Challenge: Sign Up

Announcing the weekly Fitness Challenge!




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We're going to take the things we're learning together in Fat Guy Gets Fit and apply them to a personal challenge. NO MATTER YOUR FITNESS LEVEL, you can take part in this challenge, because you're really only competing against yourself. However, we'll put something in the pot to make it a competition, too.

Pick FIVE things about yourself that you want to change. Set a number to measure where you are in those things now, and a measure as to where you want to be in 12 weeks. The person who makes the most forward motion on their own goals over those 12 weeks will win a very special prize. (I'm gathering up folks to contribute to the prize right now.)

I'll have to get back to you later today with what MY 5 things to measure are. Do you know yours? Sign up by clicking the link below.



Chris Brogan - Fat Guy Gets Fit - Fat Guy Gets Fit


[SIGN UP FOR THE CHALLENGE]

Tags:, , , , , , ,
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If you have a podcast and this would fit in to your demographic, please take this mp3 file and throw it in. I'd love to get the word out about FatGuyGetsFit.com.

Feel free to send your promos my way. If they match the demographic, I'll be all over it. Better still: feel free to record a 1 minute fitness, 1 minute nutrition, or 1 minute self-esteem hack!




MP3 File
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Tuesday, June 06, 2006

Fat Guy Gets Fit Episode 4 - Pushups, Portions, Power Words, Promos - 6.6.06

Fat Guy Gets Fit Episode 4- covering Pushups, Portions, Power words, and Promos.


MP3 File

We discuss pushups, including a few ways to get them done, especially if you're not 100% on them. I cover portion sizes for food a little bit. I discuss power words (and tell you to look for a supplemental podcast for it), covering also the reading of good books about athletes and inspiring people. I talked about a few magazines I get monthly that help motivate me as well. Links to those are below.

I also got promos from Adam Tinkoff of Burning 20, and Christopher S. Penn of Financial Aid Podcast. Those were fun, as I am enjoying meeting folks in the podcasting world, and learning more about others while I'm at it. Their promos both have fitness or nutrition advice, too. Send YOUR mp3 promo or 1 minute fitness/nutrition/self-esteem hack to chris at fat guy gets fit dot com.

These are the books and magazines I mentioned during the podcast (If you can't see these via the RSS feed, come to Fat Guy Gets Fit to see the links.




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Monday, June 05, 2006

Episode 3: May 30, 2006


What are you Wearing?
Are you going to eat that?
Dig in and Push!
Experience Life Magazine

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Moving Episode 2 from the old blog to the new.

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New Digs

Welcome to the NEW site for Fat Guy Gets Fit. I wanted to put all my blogs in one basket, so the move to blogger and blogspot finishes off the suite.

Same stuff, different redirect.
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