Baby Step

2 10 2010

This is my first official “baby step”.  Looking to move forward with a web presence.  Want to use my desire to get in better shape, do it in a way so  it becomes part of my lifestyle, pick an arbitrary event – next summer’s 25th class reunion – to help accomplish my goal over a shorter period of time, and ask around and offer any help and support I might give to other’s in my class that may want to make some positive changes to their lifestyle as well. Congratulations.

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8 responses

20 10 2010
James R Meadours

I wonder we could 25th Reunion at Broken Arrow. I never have my prom. I wonder we could do dance. I wsonder I could do speech share my world to my former class mates. I never have my 12 grade picture. I am not try be big shot. I really want be friend and be in your life. I want some how to help out with my reunion. I know was in real quite and only kids with disabilities class.

20 10 2010
Dane Treat

James, thanks for visiting and Posting! I DO think we should try to have some dancing, and I hope you will consider giving us a speech to let us know all about what you have been doing, and what you have been supporting, since we left high school. I can’t wait to get together and see everyone. Stay posted and keep checking back. I’m not sure who is going to be in charge of putting this all together but we should know something soon.

21 10 2010
Brian Jeffs

Ok, Dane I am game..I will take part and post pix, updates, ect…I started my journey to better health Wednesday October 20, …it sounded good 10/20/10…
I had been lifting weights for about 7 months at a gym here in Tulsa called Platinum Fitness Center last winter and spring until I took my travel softball team to Colorado the last week of June..I took the month of July and most of August off, but started lifting on and off September 1st, but decided to dedicate myself on 10/20/10. Now I get up an extra 30 minutes early every morning and do the elliptical for 30 minutes and drink a protein shake before work. I lift weights Monday, Wednesday, and Friday, and bicycle for 30 minutes on Tuesday, Thursday and Saturday…

21 10 2010
Dane Treat

Brian you are ahead of the game. Your experiences will help others who are a step or two behind. Congratulations on where you are and thank you for helping out. As you crank up your commitment, let us know what obstacles, expected and unexpected, you might encounter. Let us know about your successes and setbacks. Thanks!

22 10 2010
Brian Jeffs

I would be glad to help in any way I can..this is one of my passions..but I will only help on one condition…..If you get to work and show us another one of those incredible videos of your precious daughter…
I will start monday with the first part of a 3 part series on living a healthier more fulfilling life…if anyone has any questions please feel free to ask, I will do my best to answer them.

22 10 2010
Dane Treat

Can’t wait to see what you’ve got for us on Monday. The video, hmmm. That one took me a while, and we certainly don’t have as much footage to choose from her second year as we did her first. But I may be able to put something together as we move through her 2nd birthday and into the Holidays. Glad you enjoyed it.

27 10 2010
Brian Jeffs

Ok, so I am a few days late…but here goes. I feel as if 75% of getting back into shape is in your diet. Yes that 4 letter word, diet, but it doesn’t mean starve youself, eating like a bird etc…what it means is making small changed to what and how you eat. There are over 1 million “diet” books on the market as well as another million types of “diets”. If I could recommend any book it would be
the Eating Clean diet Recharged by Tosca Reno. This book is a great read. Its all about making small changes in what you eat, making “cleaner” choices and eating 6 smaller meals a day. First and foremost ALWAYS eat breakfast, I recommend oatmeal mixed with all natural applesauce, or fat free yougurt and a slice of wheat toast, or egg whites with applesauce/ Yougurt and wheat toast. If you are pressed for time throw two eggo multi grain waffles in the toaster, and spread all natural peanut butter or sugar free jam on them and go….another good breakfast choice if you just don’t have the time to cook is either a whey protein shake or an Ensure drink… all natural almonds are a great choice for snacks in between meals, they ahve the right kinds of “fats” you need in your diet.. For lunch and dinner try grilled or baked meats instead of fried, and try to eat veggies with at least two of your meals. Its not about cutting out meals, its about adding a few meals, and making “cleaner” choices…
Again if you have any questions feel free to ask and I will do whatever I can to help.

Brian

28 10 2010
Brian Jeffs

Ok, now for cardio…yes cardio…I am a firm believer that 20 minutes of “correct” cardio is all you need 3 days a week. Next Monday I will put a sample plan together of lifting, Cardio, and Diet, that should be very easy to follow and you can tailor it to your specific needs..but back to cardio, again 20 minutes is all you need if you follow this plan, and it can be riding a stationary bike, treadmill, elliptical, etc…
First label your intensity levels 1-5 with 1 being the easiest and 5 going all out 100%.. Ok here we go for 20 minutes only..
Minutes: Level:
1-2 1
3 2
4 3
5 4
6 1
7 2
8 3
9 4
10 1
11 2
12 3
13 4
14 1
15 2
16 3
17 4
18-19 5
20 1 Cool down period

This is all the cardio you need….3 days a week
again if you have any questions feel free to ask.
Brian

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