So since I last wrote, I told you all that I was coming back! Here I am mo-fo's! I have been out in the gym grinding trying to accomplish the goals I set out to accomplish as of September 2013. I have a few updates no real changes in measurements but you can see the difference in the gains I have made. I will post a side by side of two years ago to current date me below.
I started off doing a lot of Muay Thai, Running and minimal weight training. Since then, EVERYTHING has flipped. I am weight training more than ever and the Muay Thai, while it is still a passion of mine and I long to be in the ring again has been put to the back burner. Running has been moderately consistent and I plan on having it be more of a priority now that the weather is getting better. I hope to go running the seawall in Vancouver's Stanley Park (Something apparently that all runners will do except for me since I am odd like that) very soon, and I still attend the previous routes that I did before in my previous posts. My workout program is one that my friend introduced me to and I have seen massive gains in a short period of time. https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout Great program for a beginners if anyone is interested in trying it out.... My running game will be stepping up to twice a week and the distances will be varied from 5-22 K :D Gym days are M-W-F Run days are T-TH
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HEY THERE SPORTS FANS! Sorry I have been a bad blogger, but I am back and ready to hit it HARD!!!! I have been keeping busy and still working hard. I have been slacking on my updates to you, BUT, I will be back BIGGER, BETTER AND STRONGER!!! GET READY FOR GREATNESS!!!
Hey there everyone,
I wanted to let everybody know what else I have going on. I am starting a biggest loser challenge as of the 17th with some of the people that have asked me to help them achieve their weight loss goals. So keep an open eye for these folks. I hope that you, just like I am, will be excited to see the progress these guys and girls will make over the next few weeks (6 to be exact). And, for my Muay Thai buddies, I am starting a leg program tomorrow with a few friends. Here is the link to the program we are doing, http://www.muscleandfitness.com/workouts/legs-exercises/17-minute-quads It will be a beastly six weeks for me. If you are interested in joining in for our biggest loser or Quad challenge send me a message through the blog for more details. Thanks for popping by ( he he I almost typed pooping :D ) P.S. My phone broke and now I am without my access to a good camera for instagram but progress pictures are on their way!!! ![]() Hey everyone, thanks again for caring enough to take some time out of your day to read about what is going on with me in my struggle to go from fat to fit. I want to update you all with the news of what is going on with my life (Speaking fitness, after all this isn't a gossip blog :D ) and the training that I have been putting in. Sorry there isn't a lot but its a lot going on right now. 1) I have created a new workout plan. My plan will be up on the blog as soon as I get started on it. Whoa!! That won't be too far away so you can all see me going through and updating it as time goes by. 2) I have agreed to attempt a full marathon by May 2015. Exact date to be announced at a later time. This happened before I was forced to withdraw from a 10 K run that I was set to do on September 13th. (Food poisoning) 3) I have come to learn that sometimes posting my business up on facebook, instagram and twitter can be motivating to some, so a few of my good friends (Check my instagram @danilofitness to see who) have reached out to me to help them with putting together a plan of action like the one I made for myself. I like the idea and have offered my help to them so that is new and exciting for me. Why I wanted to share this is so that people are aware that I am in the Vancouver area hosting boot camp style runs so if you are wanting to get in a bit better shape and are in the Vancouver area, hit me up. 4) I will be moving closer to Vancouver so I will be having more time to train, what does this mean for my Muay Thai training that is out in Coquitlam? For now I still remain at Stand up Muay Thai. The people there have been amazing and have guided me physically and mentally through the past year and I highly recommend you check them out. Don't know what Muay Thai is? Unsure if you would like it? Contact me reach out and ask someone that trains it. We are more than willing to take on beginners to Muay Thai at Stand Up so all are welcome. I think that is it, for now anyways. I can not wait to be back on board with what I am doing. I have learned from my previous program that I set up what to do and what not to do. I can not wait to get up and get going again. ![]() Hey there sports fans, thanks for following up on my progress and caring enough to check into what is going on in my life. For those of you who asked for it here is the final results of my 8 week program. Sorry I don't have all my final information. But here is the final bits of info that I do have. Currently these are my numbers: Weight : 246.2 LBS Height: 68 Inches Chest 46.5 inches (Down 2.5) | Waist 43 inches (Down 1 inch) | Hips 42 (1 inch gained) | Thigh 24.5 Inches (No change) week 5 : Weight: 248 LBS Height: 68 Inches Chest 43 inches (down 6") | Waist 39" (down 5") | Hips 40" (Loss of one inch) | Thigh 24 Inches (Loss of .5") Week 1: Weight : 251.8 LBS Height: 68 Inches Chest 49 inches | Waist 44 inches | Hips 41 Inches | Thigh 24.5 Inches So yes I know my results are not complete and they came in late (Missing is my body fat calculations that I would get from my previous gym but I have had a bit of a break away from them). There are many excuses I can give as to why my last few weeks were not as productive as my first 5 but instead of that, I will let you know what I am doing to get better at what I am doing. I have taken on a new task for myself and that is coaching some friends that have reached out to me online or at work or I have offered to help. I know that my determination is strong and I won't let them down. My new workout schedule will start as of October 1st and run until December first. A whole two month time frame. Shortly my new workout plan will be up on my blog and I hope you all keep looking into it. And while my last post was late I know, I will be more accountable to you my friends and followers. ![]() So here is a brief outline of what my life has been. This is the most personal post I have ever made and possibly will ever make. Thank you to everyone who has been there for me during my past year. I won't name names just because I don't want to miss anyone but you all know who you are. My story, up to this point, speaking in regards to fitness has been a complex one due to things that have occurred in my life. I have always been very active but struggled with depression from a young age. I blew up and gained weight after the eight grade and couldn't hold it back. I went from 180 lbs lean to 230 in a summer. I held the weight from going back but once I was done school I ended up in a bad situation again and have struggled to keep it down. In 2008 I was sent to the BC Cancer Foundation to do testing on my birthday (worst day ever) to be poked and prodded by an oncologist. I thankfully am cancer free. But this, along with the unhealthy relationship that I was in caused me to get up to over 300 pounds I believe 320 was my highest however I stopped weighing myself after 310 lbs. My transformation started almost one year ago. I decided I didn't want to feel bad for myself and I wanted to reclaim my life. A few friends and I decided to do a biggest loser competition and I found myself. It was an eight week challenge that we had done with weekly weigh ins and ended up with great results for me. Along with this I began to take Muay Thai (Thai Kick boxing). 261 LBS 118.4 kilos 17 LBS lost in the 8 weeks 12.7 Kilos. This was November 3rd almost a full year ago. In a bit over a year I have lost over 50 lbs (That I had documented during my journey) I now am weighing 242 lbs and started documenting my life change that was my goal. To lose 17.06% of my weight (Something I have finally achieved). Recently, as in the last 3 weeks, people have started to message me to ask for my help to get them on the path I started on. I struggled running a 3 km walk run 1 year ago, and one year later I ran my first half marathon ALONE. I used to struggle to keep up during my Thai Kickboxing class now I am an assistant instructor helping people that come new to our gym. My transformation has been emotional one for sure. I write this and am taking forever to do so because I am holding back the emotions. Looking back has been amazing for me and I can't wait to show you what the next year will bring. My transformation has only started its not done yet :D I asked this question to my friends in my group. What will you do with the next year? Make every day count, look forward to the next year and remember about today as well. ![]() HOLY SHIT!!! Tomorrow I do my half marathon. I am going through a range of emotions and I needed to let it out and telling people about what I am going through online is great but this way I can express it and let it all out and not have to think before I say anything MEOW! So the range of feels I have are confusion (don't know how to feel about this run), excited to set a new personal best, scared of being a wuss and not finishing my run and a whole other range of emotions. UGH!!!!! It seriously feels like it was just yesterday that I started my plan of an eight week workout program. I also wanted to let you all know I am running this alone :( this is not a race I registered for, its a promise I have made to myself, so that I push myself to be the best me I can be. So wish me luck I will be posting more on Saturday letting you all know how I feel, felt and did. I won't let you down because I refuse to let myself down. Wish me luck yellow duck Hey guys and gals that take the time to read my ramblings. Here is a quick update on my numbers. Not the greatest results but they are a step in the right direction of where I want to be going. If you have read past posts you would know my previous details were these: Weight : 251.8 LBS Height: 68 Inches Body fat % : 34.5 % (Fat Mass = 86.9 lbs Lean Mass 164.9 lbs) Blood Pressure: 185 over 96 Chest 49 inches | Waist 44 inches | Hips 41 Inches | Thigh 24.5 Inches Since its a blog to show you my progress, these are the new numbers. Please don't be alarmed by the result of my blood pressure because again, like the first time it is higher because of my doing. So without any more delays here are my new numbers: Weight: 248 LBS Height: 68 Inches Body fat % : 34.4 % (Fat Mass = 85.3 lbs Lean Mass 162.7 lbs) Blood Pressure: 172 over 85 Chest 43 inches (down 6") | Waist 39" (down 5") | Hips 40" (Loss of one inch) | Thigh 24 Inches (Loss of .5") So while these numbers are not that huge in the weight loss area, I am interested in improving my body in more than just weight. So I ended up losing a total of 12.5 inches. FUCK YEAH!!! And I know some of you might think, I only lost four pounds what is there to be so happy about. Quick reminder, we are not our weight and our success is not defined by one number. I am doing this to feel better about myself and I do! I feel so freaking awesome right now and I will post some pics later on to let you all see what losing 12.5" off your body looks like. Also I made some mention in a past post that I was going to be letting you all know what I am doing for a diet and I have a confession. The reason my results were not as high as I wanted them to be is because of my poor eating habits (which will now be getting improved on with the help of a friend and trainer more details below). ![]() A HUGE THANKS TO ALL MY FRIENDS, LOVED ONES, AND EVEN FOLLOWERS ON SOCIAL MEDIA FOR ALL OF THE SUPPORT YOU GIVE ME. I DON'T HAVE THE WORDS TO EXPRESS TO YOU WHAT YOUR SUPPORT MEANS TO ME! MY FRIEND WHO IS HELPING ME OUT WITH A DIET PLAN IS AN AMAZING TRAINER. SHE IS ONE OF THE PEOPLE WHO I HAVE LOOKED TO FOR MOTIVATION FROM THE START. SHE IS ALSO WHERE I WOULD LIKE TO BE HEADING IN THE NEXT FEW MONTHS(PROFESSIONALLY). SHE DOES MEAL PLANS, TRAINING AND ONLINE TRAINING FOR ANYONE THAT IS LOOKING FOR EXTRA HELP. SERIOUS INQUIRIES ONLY PLEASE ;) AND DON'T FORGET TO FOLLOW HER ON THE INSTAGRAMS @XXXFITCHOMPER. THANKS AGAIN FAMILY - LOTS OF LOVE TO YOU ALL AND I HOPE TO GIVE YOU ALL A BETTER VERSION OF ME SOON So while I thought I had a near perfect arrangement there are some changes that were needing to be made. So here goes.... sorry it is a lot more wordy than I wanted it to be
SEVEN DAY PLAN: Saturday to Friday Saturday : Strength and Cardio Weight room training: 3 sets of 12-15 rep Squats | Lunges | Sumo Squats | Deadlifts Chest fly | bicep curls | Shoulder press | Tricep Dips (Battle Ropes, Tire flips, ladder drills etc) Sunday : Light Cardio Monday : Long run day (10-15 km's) Tuesdays: Muay Thai class Strength and Cardio class Wednesday: Medium distance run 8 km Weight room training: 3 sets of 12-15 rep Squats | Lunges | Sumo Squats | Deadlifts Chest fly | bicep curls | Shoulder press | Tricep Dips Thursday: Muay Thai Strength and Cardio class Friday: Track training (sprints/Intervals) Weight room Training Lower Body Deadlifts (single leg) | Weighted step ups | jump squats | Leg Extensions | Lunges | Leg Curls Upper Body Lateral Pull down | Dumbell rows | Pulley Rows | TRX rows (8 close grip/ 8 wide grip ) TRX Chest Fly | TRX Pushups | TRX Mountain Climbers ( 8 8 8 ) All days with Running will also include ab workouts as listed below in 30 second intervals: Crunches | Bicycle kicks | flutter kicks | Russian twists | Oblique Twist |
Author- Currently Under Maintenance - - Newly Addicted Fitness Junkie - -Runner - Martial Artist - Workout Buddy - VanCity 604 - Archives
May 2015
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