beach body

Fitness Update by Craig Kerbrat

Alright. Another week has gone by, and it's time to come clean... 

January 11-17

  • Workouts: 1
  • 10000 Steps: 6
  • Top Steps: 14043
  • Starting Weight:  78.3 kg
  • Ending Weight: 77.9 kg
  • Change: -0.4 kg
  • Total Change: -0.5 kg

Once again, I only got one workout in. This week I really realized how awkward I am about going to the gym. I went to the gym in my building early on Thursday morning. I did a short warm-up on a stationary bike, and then moved into some abs and other stuff, but about half an hour in, another guy walked into the gym and I suddenly felt inadequate, so... I left. I did do a few chin-ups and pull-ups when I got back to my apartment, but it felt like a bit of a failure of a workout.

For the rest of the week I was feeling too worn out to try to work out again, so it ended up being just the one. I did do a better job of getting my 10000 steps in. I missed last Sunday, but the rest of the week I managed to get them in, mostly because of a joint effort with my friend Andrea (The Everyday Optimist) to go for walks on our lunch break at work.

So, my plan for this week is to get in a workout early in the week, either Monday or Tuesday, and then a second on Thursday or Friday. I'm looking at different workouts to try so that I feel more confident in what I'm doing, and then I won't chicken out when other people show up in the gym.

I'm also thinking that it's about time for me to make another go at teaching myself to run, but that is more on the back burner for now. I know I need to find a good balance of cardio and strength training, but I really just need to get into the habit of getting up and doing it. 

Anyway, that's it for this week.

Fitness Goals by Craig Kerbrat

So, I had planned for this update to be my first fitness update, but I had a bad week, so I'm going to use this mostly to put into words my goals for getting fit, and then I will use the last bit of the post to detail my first week.

My basic goal is to lose a bit of weight, and tone up my core. Basically, I want abs, and nice arms. Over the last two years, I've really kind of "let myself go" and I'm basically back to where I was this time three years ago. I had a short period of time where I really worked hard and started to see some really nice improvements in my physique, but at this point, all evidence of that is pretty much gone.

That's not to say that I'm in bad shape, necessarily. Just not very good shape, either. And I want that to change. So my goal is to lose 9 kilograms, or about 20 pounds. I'm going to give myself a goal of December 31st, 2015, but ideally I'd like to have a good chunk of that gone by the summer. It would be really nice to feel good in swim shorts this summer at the beach. And if I could pull off a super-hero costume in time for Comic-Con, that wouldn't hurt either.

Now, the "how" is the part that I'm definitely going to struggle with. I remember some of the workouts I learned from my old gym buddies from the last time I worked out, but I don't really feel particularly confident. But I do have ideas on where to start, so that's good. PLUS: I have gyms to use in my building at home and at work. So I really don't have a lot of excuses.

To start, I'm going to aim to work out twice a week, maybe with another cardio-only work-out in between. I'll do that for a few weeks and see how I feel and re-evaluate at that point. Every Sunday I'll update on the previous week's progress, including any successes and failures, measurements, and observations. The idea is to keep accountable. If I post everything here, I'm going to want to post good things, and not bad. And in keeping with accountability, I should probably end this post with my results from last week...

January 4-10, 2015

  • Workouts: 1
  • 10000 Steps: 3 times
  • Top Steps: 12382
  • Starting Weight: 78.4 kg
  • Ending Weight: 78.3 kg
  • Change: -0.1 kg (none)

I only got one workout in, last Sunday, which was just a small at-home workout. I did a few chin-ups and pull-ups, squats, push-ups, bench dips, and a bunch of ab workouts. It all lasted about 40 minutes, but mostly only because I needed breaks. I was still pretty tired out after, and I definitely felt it for a few days afterwards.

I tried pull-ups and chin-ups a couple times over the next few days, but was too sore to make it happen. And otherwise I was pretty lazy for the rest of the week. I'm a bit disappointed with myself, but that means this week can only be better.