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NUTRITION

Eating natural foods, taking the time to plan meals and snacks. Pre-planning is the key! Low carbs, lots of protein, healthy fats and plenty H20

Supplements & Drugs; none!

WORKOUTS

Strength Training; Mon, Wed & Fri doing big compound exercises that hit the big muscle groups.

Cardio; currently none.

Next Weigh in:


11/11/13

ReBoot Stats

CURRENT STATS

Weight: 287lb

Body Fat: 44.7%

Muscle: 25.1%

LOSS/GAINS

Weight: - 21.6lb

Body Fat: - 3.3%

Muscle: + 1.6%

START STATS

Weight: 308.6lb

Body Fat: 48.0%

Muscle: 23.5%

DISCLAIMER

Before you start any exercise program or change your diet please contact your doctor before doing so.

Train safe! Eat healthy! :-)

The ReBoot Workout

So I have just finished my third and final workout for this week. The weights weren’t heavy as you’ll see but the goal is form & technique… along with not buggering up my hip on the first week.

Here is this weeks workout

01 - Week

This went well, as I have said the weights are not heavy at all but some of these exercises I have never really done before so getting the form and technique is very important for results and to prevent injury.

I have altered this from the original Strong Lifts workout as I am really needing to work on my balance for squats. I find when I squat with a bar on my shoulders, then I’m all over the place and my knees are over my toes by a mile… I am currently holding the weights (1.25 & 2.5) in front of me, this way I can dig my heels into the floor and get good form, any advice on getting my balance so when I work my way up to the 20kg bar would be much appreciated.

If you want to know more about Strong Lifts then hop over HERE! 

Peace, and have a nice weekend!

The Last 28 Months…

So as you saw on my last post back when I was jet setting off to Indonesia on holidays before I opened my PT business in 2011, let me fill you in on the last 2 years and 8 months.

We had a nice Christmas holiday (2010), we stayed in my wife’s village and I had a mountain at my doorstep to play with, so I did many mountain runs, which were not easy with temperatures of 32-35C and high humidity.

Upon returning home I hit the ground running, hard advertising my new business; flyer dropping, posters up, taking on clients who would recommend me to their friends, three months in and disaster hit, my left hip got to the stage where I couldn’t workout, and couldn’t even demo exercises with people… so the business came to a sharp stop.

After closing the business and needing to find a job, which was a slow and not very fruitful. This led me to a journey into quite a depressive state…

So I couldn’t workout, I had to give up my running (I loved my morning runs!)… I hung on for a while with my healthy eating… but as I still gained weight, in fact it felt like the weight came back over night!

So since then I have been working temp jobs here and there unable to get anything permanent, struggling with depression, and eating for comfort, things have been looking dim lately.

So lets fast forward until now; I have just finished a job that lasted a year, so I am back job hunting again. But I wouldn’t say I am in a state of depression now (thank God!) I have a second wind in me (thank God!) and a renewed determination to get back into shape and beat the blubber again!

So last week (12th – 18th Aug 2013) I wrote myself a nutrition plan, shed an encouraging 13 lb! (But hey, I have still a lot more to go, it’s early days yet.

Now for this week, I put together a workout that I hope will get me burning fat and building muscle again without causing too much pain to my hip, or even bugger it up even more than it is. Basically a whole body progressive program for the next 3 months.

That’s it folks, I came, I succeeded, I crashed and burned and now it’s time to pick myself up and get on with it again! Discipline or Regret right? :-)

 So stay tuned in, and sign up to my Feedburner to keep up to date and I’ll be back posting and hopefully will see things turning around for the better.

Take care,

Andrew

Discipline or Regret ReBoot

I’ll be back blogging, burning fat and building muscle starting Monday 19th August 2013 

 

Come and see what I’ve been up to over the last 2+ years.

 

 

 

 

Subscribe to my feedburner so you get the news first hand! 

 

Off Around the World… See you Next Year!

Hi folks, so tomorrow I am jet setting with my wife and son to Indonesia for 5 weeks over Christmas. I am really looking forward to this holiday, first of all to see my mother in-law (she rocks! (on a chair)) and also I am going to lap up the rest before I dive into the hard work that I am going to be returning to for 2011, starting my own fitness & wellbeing business.

Were I am going in Indonesia is really off the beaten track, so I won’t have access to the internet so I’ll wish you a Happy Christmas now and may God bless you and your family richly!

Well I am off now to do a last check to make sure we haven’t forgotten anything and then I’m off to sleep!

Good night & take care!

Andrew ;-)

Now A Qualified Personal Trainer

I am so sorry for the delay in getting back onto Disciplineorregret.com after finishing with Premier Global, as you can tell from the title and some of the graphical changes to the site yep I have qualified as a personal fitness trainer :-) all the hard work has paid off and now the harder work begins!

I have been back two weeks now and I have been very busy getting certain things in place to set up a business in the new year; online and off.  It’s a bit of a race as I only have this 3 week window (2 weeks already gone) before I shoot off to Indonesia for a 5 week holiday.  I can’t see being able to take another holiday for quite some time so I need to get it in now before I get my working gloves on.

Passing the Premier diploma in personal training was a great challenge for me, but the 10 week experience was amazing and it is the best way I learn; being totally submerged in it 24/7.  I can imagine if I was to do the course online it would have taken longer and I believe I would have struggled.  The classroom environment and structured learning is for me.

As for my own fitness, it’s coming on nicely, in fact it’s getting better! My new knowledge on exercise, but more powerfully my nutrition. Which has changed dramatically! I’ll blog more about that this week, but check out My Nutrition & Supplements on the left sidebar for a sneak on how this has changed.

I have also had a few clients in the two weeks since being qualified :-) I really enjoyed this! It feels not so long ago that I was trucking around out of breath and looking for answers and the ‘right’ way to get fit and healthy and now that I have made it and I am a million times happier, and now I am in a position to help others too :-)

I am also preparing some vlogs taking you through the 10 weeks of study that got me to my advanced personal training diploma.

Until then, train hard, eat healthy and take care!

Personal Training Diploma (Halfway There!)

httpvh://www.youtube.com/watch?v=0m_p3c77c78

My First Half Marathon

httpvh://www.youtube.com/watch?v=9pva8II4COU

Weigh-in 98: Sorry Its Late!

I am really sorry that this is late, it should have gone up on Sunday, but as I’ll be leaving for England on Thursday to do a 10 week (fulltime) diploma in personal fitness training I have been rather busy!

I’m down 2lbs this week brining me to 216lbs (15.6st). I’d hopped for more as I had ran my first half marathon (13.1 miles) on Saturday, but hey a loss it a loss.

I will put up a video later of how my half marathon went.

Getting it Out of My System: A Half Marathon

Since I started running with Jennifer from AlanStrachanPersonalTraining.com got me into running I wanted to run a half marathon.  My life is pretty busy so the amount of training needed to make a worth while marathon attempt is out of the question, purely as I don’t have the time to train and all those months of training would kill my muscle gains and send my metabolism to basement levels.

But a half marathon (13.1 miles) was definitely appealing to me.  I had set my eyes on a half marathon or a triathlon for a big goal to motivate and inspire me to keep moving with my fat loss goals, but then I set my gaze on going to Premier for a diploma in personal fitness training, which I’ll be leaving for next Thursday (Aug 19th 2010).

But that darn half marathon has been chewing on my mind since April, you’d think it would have been finished by now!

I just can’t get it out of my head, I have to get it out of my system. But until there is a breakthrough in mind transplantation then I’ll just have to RUN A HALF MARATHON!

Now looking at when to do this; as I have said I leave to fly down to Bristol next Thursday, 10 weeks in Trowbridge; studying like a maniac and working out like an athlete, then after that I am going to be in need of a holiday (my wife and I are hoping that we can go to Indonesia for Christmas)…. So when to fit in a half marathon??

How about this Saturday? Sounds good!

Now as this is my last Saturday before leaving my family I have planned a route just a little over 6 and a half miles and then I’ll turn around and head home reaching the 13.1 mile target.

Here is my route;


CLICK TO ENLARGE

This week I have relaxed my running schedule and I have been carb loading to make sure that my glycogen tank is full for the run.  I will go for a 2 mile run tomorrow (13/8/10) and then the next day I will set off for the 13.1 mile haul :-)

My initial goal for this is to start it running and continue running until I finish.

I haven’t set a time to do it, so if it takes me half the day, so be it :-)

I will be doing a video journal for this one and then will work on having it up on YouTube and embedded here by Monday :-) wish me luck!

Study Nugget: Divisions of the Skeletal System

CLICK TO ENLARGE!

The skeletal system is divided into two sections; the Axial and Appendicular.

The Axial skeleton consists of; the skull, the rib cage and vertebral column.

The Appendicular skeleton consists of; the shoulder girdle, the arms & hands, pelvic girdle and legs & feet.