Tag Archives: exercise

Goals for weekending May 30th


My goals for week ending May 30th:
1. 500 words in my journal each morning.
My goal is to complete this in the first lap of my daily walk. It’s a low traffic neighborhood and I won’t be looking down the entire time. Also, I feel most creative in the mornings.

2. Walk 5k each day.
As of this writing, I am on day six. I would really like to make it to day 12 next Saturday. The goal is to wake up early and walk two laps around the neighborhood. This past week, I missed one morning. That walk was completed in the afternoon. I am going to build some wiggle room into this challenge. If I miss a day due to weather or scheduling, I have 24 hours to make it up. Let’s face it. Things happen. My challenge, my rules.
Why am I walking and not running? I am still recovering from the heel injury. Better safe then sorry.

3. Devote an hour of play with the kids after school for four days.
I. We’d to do more of this. I said three on Facebook because they are not in school on Monday (Memorial Day). This was changed to four here because it’s important and I need to spend more time with them. Please don’t read this and think I don’t spend any time with the little people. I drive them to school each morning, lead their Cub Scout den and coach one of their soccer team. This is a dedicated hour.

4. Write a blog post each morning to build the writing practice. I probably won’t publish them for a while, but I want to start this habit.
Writing has always been a challenge for me. As I get older, I want to get better at doing it. You know, to work on the memoir every old person wants to write. Just kidding. I’m writing an autobiography. I am working on a wellness adventure website and we do need content.

5. Be more awesome and sexy than the previous day.
Nuff said.
If you’re reading this and follow me on social media you know this will be the easiest one to do.

My main goal is to focus on number five, the rest will come into line

Be awesome!

Be big sexy!

2015 You Can Donut Walk, Run or Crawl Five or Ten K

It’s that time of year again. Time for the You Can Donut Walk, Run or Crawl Five or Ten K.

This year, the event is going to be held between Friday, March 27th, and Sunday, March 29th.

We are going to have a group element at The Monon Center,in Carmel, Indiana at 9am on Saturday, March 29th. If you can make it great, if not, no problem.

You can run, walk or crawl from where ever you are most comfortable.

All you have to do is post where you completed the 5k and how many people completed it with you on the Facebook event page.

If you have trouble signing up, leave a comment below and I will look into it.

I don’t want to see any “might” attends. You can do it. You have the entire weekend to complete three miles. If you can’t find one hour in a weekend to walk three miles…. you can donut.

Looking for a training plan for this? Search Couch to 5k or Runkeeper. I have been using Runkeep to train for the Carmel Marathon. Many of these programs have you running a couple days a week. You will not be running or walking every day. Usually it three days a week. Find one you like and go with it. You’re walking or running a 5k, you’re not training for the Olympics.

Let’s go out there and be awesome.

Get up.

Get out.

Get active

Big Fella Buckaroo Update – February 21st


Here we are. Another week. Another couple pounds. Happy to report I’m down another two pounds. Wasn’t sure we were going to hit the goal this week, but thanks to a five mile run and strength workout, we got there.

For Lent I gave up soda and fast food. That’s probably going to help with Operation Big Fella.

In addition to that and all the cardio, I started more body weight exercises during the week. Before the workouts were random, now it’s three times a week. I’ll post more about that workout in the future. It involves assisted pull-ups, push-ups, squats and burpees. It’s a beast workout for sure.

We did have our moment this week. We found out we needed a new furnace. Normally, that would have lead me straight to a fast food joint. This time, I was able to keep my cool. I stress ate a banana and two apples. But this time I took my frustrations to the gym and ran five miles. I was proud of myself. I did it. Baby steps to a new lifestyle.

The social media fast is going well. I’m not dead, seriously ill or in rehab to kick my Brony issues. Also, I didn’t pass out at a house recently. I’m doing well. One day, I did have the incredible urge to take a picture of my food and post it on a (all) social media network(s). I didn’t. I took a picture and texted it to a friend. Today in Indy it snowed. I wasn’t looking at my phone to see if it snowed. I actually got out of bed and went to the window to see that it snowed. I also had the urge to Tweet #Timber. I didn’t. For me, one goal is to spend more time living life and less time living on the phone. I don’t want to be that guy walking around looking into his phone all the time.

Speaking of snow, I have a great new workout to share with you. It’s called shoveling snow. It does wonders and feels like a full body workout. Pro tip, it you start to feel tired or winded, take a break. Dudes don’t send Facebook stickers, text emojis, or have heart attacks after snow storms. Hashtag dude pro tips blessed

Everything else is going well. Except for the new furnace. Kids and wife are doing well. Gotchababy is having a successful run at her weight loss efforts. I am so proud of her.

What victories have you celebrated this past week? Did you get your ass kicked last week? Trust me, I know it isn’t easy. Hang in there, you got this.

Weight lost – 17.6
Percent lost – 7%
Pounds from goal – 22.9

This post is part of a five month weight loss journey that started on December 15th, 2014. My goal is to lose two pounds a week. This may seem like a lot to lose to some people, but this is my journey and my story. So if you don’t like it…you know what to do to yourself.

Monday’s:New Week And A Fresh Start

I like Monday’s. It’s a new week. A new beginning. To me, it’s like a.weekly New Year’s Eve. A chance to make a fresh start.

Whatever happened last week is the past. Good or bad, we are staring down the barrel of a fresh week.

There are three types of weeks. Good weeks. Awesome weeks. Weeks you never want to see again. Anyone who tells you they don’t have crappy weeks is lying to you. It happens. All you can do is move on to the next one. Work and family commitments get in the way of a wellness journey. For me, it’s when we travel or there’s a family event like the Super Bowl party we went to last week.

I like to eat. I can’t eat a little bit. This Big Fella gotta eat a lot. I struggle with this. So I try to avoid all you can eat places. Why? Because I will attempt to do just that. Eat. Some events can’t be avoided. I know I probably going to get beat up for saying that and people are going to write I should just tell myself. It to eat. Sorry, dawg…it doe at work like that. At least not for me. Not yet. Maybe one day. But, that addictive trait may always be there. I am working on changing. Believe me I am. I am one massive work in progress

So…what can you do?

Look at Monday morning as a new beginning. That’s how I look at the beginning of the week. It’s a fresh start. Day one of seven. You have a chance to correct any bad habits from last week. There is also an opportunity to focus and build on the positive actions from last week.
I look at the miles and push-ups I’ve completed in the previous week. I look forward to a friend challenging me to a Fitbit workweek challenge. I look at the days I didn’t drink soda or eat fast food.

These are some of the tips I use for when I come off a bad week. They don’t happen as much as they used to. I’m fortunate to have positive health habits built into my routine and have a positive accountability group for support and encouragement.

Good luck. You got this.

Editor’s Note
I meant to post this yesterday but couldn’t connect to WordPress. Yes, I should have tried harder.

Black Friday Sale – You Can Donut 5k Run Discount

I am pleased to announce all fees for the You Can Donut 5k run series have been reduced to $0. That’s right, they are free. 

All you have to do is train! You can donut. 
As always, you can run, walk, or crawl the 5k. 
All we ask from you is that you’re healthy enough to walk three miles, you train for the event, you complete the 5k during the last weekend of the quarter, and you post to our Facebook page that you completed it.
For more information, please join our Facebook group

The runs are scheduled for the following 2015 dates. 
Q1 March 27th – 29th 
Q2 June 26th – 28th
Q3 September 25th – 27th 
Q4 December  25th – 27th 

We still have room for our 2014 Q4 event on December 26th – 28th. 

Hope you join us.