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How to Lose 5% in 8 weeks?

Saturday, June 23, 2012

Answer: make a lousy investment. emoticon

Unless you're doing the 5% Summer Challenge then losing 5% is the name of the game.
For me this works out to me having to lose 9 lbs to reach my goal of 176 lbs.

How will I do this?
1. Still training for the half marathon coming up in September so I'm sure that will help.
2. Been doing two long rides these last few weeks and that seems to be helping so more of that.
3. Been drinking more water and will continue getting in 8 glasses or more. The colder the better!
4. Been eating more fruit and veg but I'm committed to the team goal of 5 pieces EVERY day. You'd think riding a bike for almost 90 minutes would be hard but this is the one that I'm going to have to work to make happen.
5. Strength train more than I currently am.
6. Get at least 7 hours of sleep a night.

The Colonel has his secret recipe but unlike that chicken crazy fool (Lord rest his soul) I'm sharing mine with you. Hmmm, if I hit my goal maybe a trip to KFC to celebrate. Wash the taste of 8 weeks worth of fruit and veg away, what do you think? emoticon
I'm sure my son, who has no weight issue, would say "YES!!"and be 1st in line. We'd just have to hold him there long enough to order.

  Member Comments About This Blog Post:

FUTUREHOPE49 10/1/2012 7:22PM

    Wow! That was some challenge! Well done, great goals!
You can do it again! Please join us for the Fall challenge!
Woof! emoticon Please! emoticon

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ERNOINACTION 7/16/2012 2:51PM

    I love that you're training for a half marathon! Can't wait to see how it goes. I'm starting the 5k walking thing again, I want to do one for Halloween. Best, E

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MENNOLY 7/1/2012 2:39PM

    Great Plan! Good Luck!

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    great plan. go for it!

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DEZZIEJAMES 6/28/2012 8:47AM

    You can do this!!!!!

And I think if you do, you totally deserve to visit the Colonel!

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MINNA72 6/28/2012 6:35AM

    Awesome plan! But, KFC... really? That so doesn't sound appealing to me, but then, fast food has never been my treat of choice. Now, wave anything chocolate-y in front of me and I'm on it like white on rice. ;)

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BEATLETOT 6/24/2012 4:34PM

    You know, I came back to this blog twice and only just now got your joke at the beginning! emoticon

You have a great plan!!! Your team is lucky!

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SAL2525 6/24/2012 7:25AM

    Great plan! Looks like you are on your way! I really enjoy exercising but I don't like ST not even a little bit. I keep doing it but WOW I'd rather be doing some kind of cardio! emoticon emoticon Sal emoticon

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SWEDE_SU 6/24/2012 7:10AM

    great plan, great start - emoticon

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LOVESLIFE48 6/23/2012 8:06PM

    You can do this!!! I know you can!!! emoticon

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    good for you. you can do it.

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GRANNYSUE9 6/23/2012 1:52PM

    Great plan! You can do this!

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IMKFOX 6/23/2012 12:38PM


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TINAJANE76 6/23/2012 12:08PM

    Great plan to achieve your goals during the challenge. Good luck!!!

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GETSTRONGRRR 6/23/2012 11:50AM

    Sounds like a good can have the Colonel's grilled chicken breast....without the secret deep fried breading recipe!

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ITS_MY_TURN_NOW 6/23/2012 11:33AM

    Your plan is awesome!!!
Good luck with the challenge!

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OREOSMILE 6/23/2012 11:29AM

    Great plan!

emoticon emoticon

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MKPRINCESS007 6/23/2012 11:28AM

    You are rock solid and on a mission! Way to go! I love the formula, and think that you are gonna reach your goal and then some!

As for the Colonel......yeah, I agree with others here..........there are places that are worthy of your treat a bit more, but if that makes you happy, then do what works for YOU!!!!!!!!!!

Way to go, rock star!


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CHERIRIDDELL 6/23/2012 11:17AM

    You can do it for sure but the colonel ,nah there are nicer places to eat !

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JENNNY135 6/23/2012 11:01AM

    Excellent plan, but forgo the Colonel and choose a healthier place.


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THEEXERCISER 6/23/2012 11:00AM


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Fort4Fitness 2011 - 2012 Fitness Goals

Wednesday, January 25, 2012

2011 Fort4Fitness

Or, the race I almost slept through. Which would have bummed me more than losing the entry fee as this was my first official 10K. FYI: If you're running late to a time chip event try and find your way to your corral by going in the back way if possible. Literally showing up with just minutes to get to my corral I made the mistake of walking by the starting line and podium, Mayor Henry still speaking. The line must have been activated several minutes before the race start because when the horns blew and the race started the computer thinks I'm on the starting line with those faster, sleeker gazelles. Maybe this year...anything's possible, right? emoticon Just threw my official time off by a few minutes, no big whoop. I was happy just to finish on my own two feet, having passed several vomiting runners and other runners laid out on the ground getting medical care. Official time 1:06 with an average pace of 10:45, whereas Runtastic clocked me with a 10:16 per mile average.

Some pics of the days festivities:

My map of the race, or most of it.

The Banana

Flag Guys

Uh, you call it


Me at the end

2012 Fitness Goals

1. Run a half marathon
2. Bike at least 1000 miles
3. Run at least 300 miles
4. Do 10 unassisted pullups
5. Benchpress 250 lbs, even if only a one rep max.
6. Last, but not least, achieve a healthier weight of 175, or less, by September 22, 2012.

  Member Comments About This Blog Post:

LOVESLIFE48 5/25/2012 9:35PM

    Wow!!! You did awesome!!! What an inspiration!!! You actually make me want to run, well, jog!!! Congratulations!!!

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GOING-STRONG 2/11/2012 8:08PM

    Impressive goals for the year... I'm running right beside you so keep on truckin!

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YOUNGNSMYLIE 1/31/2012 11:37PM

    Whoo congratulations on reaching the finish line with a great time; You look fantastic at the end of the race! Yep, I've been running late to a time-chip event before; it can be kind of nerve-racking when there are crowds of people and you're doing your best to find your corral. Congrats again!

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MAUREAK 1/28/2012 6:52AM

  Thanks for sharing the pictures. Those guys sure made the day fun.

This was my first road race and I'll definitely do it again. I also did the 10K, but I walked it (bad knees). The new bike race for 2012 looks like fun; I may do that one, too.

Good goals - challenging but attainable.

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MINNA72 1/27/2012 3:20AM

    Whoa! Good job! Congrats on the race, despite the technology mishap. Looking GREAT!

Also, love your goals - bold, attainable, challenging (those pull-ups.... for me, at least that is totally "out there" LOL! ) and I bet you can do it!

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HICALGAL 1/27/2012 2:32AM

    ur def living up to ur prof name and a great way to start the new year. congrats on ur first official 10k!!!... and all the best with ur goals. emoticon emoticon emoticon emoticon

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MISSLISA1973 1/26/2012 11:20PM

    BTW... looking pretty great at the end there! emoticon

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MISSLISA1973 1/26/2012 11:20PM

    I didn't realize you're in Fort Wayne. How cool is that! I grew up there! emoticon Went to Elmhurst, but I hear it's closed now.

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INTHELOOP 1/26/2012 8:48PM

    Congratulations!! Great Goals! I am totally inspired to be more specific with my goals after reading this!!


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GETSTRONGRRR 1/25/2012 11:07PM

    Good goals're looking good out there.

I'll bet you can achieve all of them!

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LOVESLIFE48 1/25/2012 6:08PM

    emoticon emoticonyou finished!!!! You WILL get to goal!!! Keep up the amanzing work my friend!!

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PICKIEPROTEIN 1/25/2012 1:29PM

    Kinda sounds like a Seinfield episode emoticon emoticon,not bad though, you did wake up,you did get there-Thanks the Lord, you did not have car trouble or something along way; you did run, and did well. Good luck with your 2012 goals

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ERNOINACTION 1/25/2012 11:53AM

    Lesson learned on the starting line...that's what it's all about. Your goals are so great and very impressive! I know you can do it. Here's to a great year!! Best, e

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BLACKROSE_222 1/25/2012 11:30AM

    GREAT JOB, Kirk! You look fantastic, and you did great! emoticon

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FLUTTER-BY)L( 1/25/2012 11:29AM

    Love it. Sorry technology did not work for you as well as intended. But, hey you finished well anyway. Great personal goals. I had not thought of adding all the miles biked and walked for the year. I may do that.

Good luck getting to your goals this year. They seem very doable. You are moving forward. emoticon emoticon emoticon

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Winter 5% Challenge Commitment

Saturday, November 26, 2011

Hi all. My goal for the duration of this 5% Challenge is to reach and surpass my short term goal of 185 pounds. I will achieve this by:
emoticon emoticon emoticon emoticon
Exercising: At least 30 minutes daily for the 56 days of the challenge. Doesn't always have to be running or strenuous, but has to be something like doing the Walk Away The Pounds moves while watching one of my new favorite shows: "Prime Suspect." Weighing in every Saturday, good or bad.
Diet: I'll continue to focus on eating more fruits and veggies and tracking cals as close as possible, as this seems to be working. Posting what I eat daily for ultimate accountability.
Support: Will be given freely and often to my team mates because it helps. This journey can get the better of any of us and it's good to have good people around when the light at end of the tunnel grows dim. Shooting for daily posting but will do the best I can.

Looking forward to this challenge. emoticon everyone!

  Member Comments About This Blog Post:

SCARECROWISCOOL 12/13/2011 10:40AM

    How is the challenge going so far?? emoticon

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SEEMAINE 12/2/2011 6:20PM

    Awesome!! emoticon

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MINNA72 12/2/2011 3:41PM

    Love your plan! Good luck!

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BLACKROSE_222 11/28/2011 12:43PM

    Awesome Kirk! Go get 'er!

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ERNOINACTION 11/28/2011 10:29AM

    Prime Suspect is awesome! I might have to get some streching in myself. Sounds like a great plan. I have a feeling you're going to do great. Best, E

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SNOWFLAKELILYM9 11/28/2011 4:06AM

    Great Goals!!!!! You can do it and I'll be cheering you on. I've been on this team for over a year now and it is awesome!!! I'm a Teddy Bear how about you?


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DEZZIEJAMES 11/27/2011 10:40AM

    You can do this! I have absolute faith in you!!!!


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KALISWALKER 11/27/2011 2:22AM

    All the best to you in the Winter Challenge. I know you can do it!

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HAPPYSOUL91 11/26/2011 11:32AM

    great plan, you will be successful

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IFYOUCANICAN2 11/26/2011 11:06AM

    Awesome plan! WooHoo! You can do it!

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LOVESLIFE48 11/26/2011 9:13AM

    Good luck!!! emoticon

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W5VEOTX 11/26/2011 9:12AM

    You have it ! Great!

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BILL60 11/26/2011 8:34AM

    Do it!!

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    Thanks for writing some interesting stuff and supporting me on my journey. Have a great weekend and keep focused and using the time wisely. All the best - Mark

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LIV2RIDE 11/26/2011 7:50AM

    emoticon You have a solid plan! emoticon

I'm finding with cycling season just about over here I need to either cut back my calories or boost my workouts. I think a good combination of the two will work for me.

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MRS.PRINCIPAL 11/26/2011 7:43AM

    Sounds like a good plan. Good luck reaching your goal!

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WELLNESSME09 11/26/2011 7:30AM

    emoticon emoticon challenges!!!
Good luck towards your goals. emoticon emoticon emoticon

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DOROTHYBERO 11/26/2011 7:24AM

    Way to go - love these chanlenges.

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GETSTRONGRRR 11/26/2011 7:07AM

    I'm with you! Good plan...See you on the challenge boards!

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SLIMTHICK2 11/26/2011 7:06AM

    All the best emoticon

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Not this year, but next year for sure!

Thursday, November 17, 2011

Wow! Only 5 weeks and 3 days til Christmas. Where the he.. does the time go? Oh yeah: work, family, hobbies, internet, tv, etc...etc. I really wanted to hit my goal of 170 by Christmas but if I do that, and the crazy part of me still thinks it's possible, I'd most likely be doing more harm than good in the long run. My new goal is to crank up the strength and get a close to 185 as possible. Which is no easy feat if you read the articles that spread gloom and doom on how the average person will gain 5 to 10 pounds between Halloween and New Year's. Still I'm going for it. Aim for the moon, but even if you miss you'll be a heck of lot further along than when you started. Who says you can't improve on a good thing? emoticon

The Skinny on Holiday Weight Gain

  Member Comments About This Blog Post:

MISSLISA1973 11/20/2011 1:00PM

    I try to remind myself that just not gaining in this season is success. If I can do more than that and actually lose, great. If not, I am trying to learn to be kind and patient with myself. I see your commitment though and I know you can do it!

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HEALTHYMAMA4 11/20/2011 1:02AM

    emoticon emoticon emoticon emoticon emoticon emoticon
Love your goal! You can do it! I'm joining you with this goal! (I'm down since Halloween and I will continue to work towards going down another 5+ by Christmas!)
Way to go!
"Some people want it to happen, some wish it would happen, others make it happen!" I found this on this guys background page, he's a hard worker and I know he can do anything he puts his mind to! Pretty good advice/reminder! :)
emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 11/20/2011 1:07:40 AM

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GETHEALTHY135 11/19/2011 9:26PM

    Keep up the great work and positive attitude!

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LIZZYP609 11/18/2011 8:35AM

    HEY! If I can lose almost 5 pounds from Halloween to now SO CAN YOU! I am still trying to figure out what I am going to do about Thanksgiving (MY biggest eating day) but by goodness I expect to be at least down 10 pounds by the new year! I only have 5.2 pounds to go!! Let's do this! We are not average! We are ABOVE average!!

emoticon emoticon emoticon emoticon emoticon emoticon

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BILL60 11/18/2011 7:31AM

    Good luck to you.

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KARENDEE4 11/17/2011 8:08PM


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GETSTRONGRRR 11/17/2011 7:58PM

    It can be done! Set your mind to it, enjoy a good meal on T-day & XMAS day, then eat smart the rest of the time.

I'm looking to be down from 185 to 180 by 1 Jan!

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LOVESLIFE48 11/17/2011 6:56PM

    You are doing an awesome job!!! You can do it!! I'm wondering if I will ever see Onedersville!!?? You are an inspiration to me, glad to be your Sparkbuddy!! I'm here, cheering you on!!! emoticon emoticon emoticon

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ERNOINACTION 11/17/2011 5:00PM

    Ahhh, the holidays. Good thing (most) turkey is low cal. I also think I'll burn a lot of calories shivering. It's freezing--literally!! Best of luck...I have nothing but confidence in you.

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HAILEYSMEMAW 11/17/2011 4:54PM


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-SEVEN- 11/17/2011 4:25PM

    Just do your best and not gaining would be awesome too!!

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    The most important part is being healthy... not what the scale says & not denying ourselves pleasureful foods once in a while. emoticon That being said, good luck losing the weight!!

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BLACKROSE_222 11/17/2011 3:49PM

    You can do it, Kirk. Maybe not this year, but the date isn't the important thing anyways - we will get there eventually!

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HICALGAL 11/17/2011 3:38PM

    ive been looking for inspiration to pick it up and ur blog did it...thx! i want to be in the healthy wt range (12 more lbs) by new yrs and i will! lets do it Kirk..IMUA!!(move forward!!)

ps..we're definitely not the average person! emoticon emoticon emoticon emoticon emoticon

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FLGIRL1234 11/17/2011 3:08PM

    I say go for it! You got this girl! Eye on the prize!!!

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Double Tie Your Laces & Other Race Day Advice

Friday, September 16, 2011

Yep, happened again yesterday doing the HIIT (Hi Intensity Interval Training) workout. Just before the 7th or 8th sprint my right sneaker felt loose and sure enough I forgot to double tie my laces. Had to take time to re-tie both as the other one wasn't far behind in wanting to come undone. Just what you don't need if going for a new personal best. Not that you can't accomplish great things with untied laces, just look at Usain Bolt. He won the 100 Meter and set a new world record at the 2008 Beijing Olympic games, all with his left shoe untied.

Still, if we can make our runs and races easier why not. So here's my list of things I've come up with to do just that.

1. Double Tie Your Laces (oh, you've heard this one before.)
2. Blow your nose! You think it's funny but it's not :) Runners know that everything gets "juicy" as you get going. Sweats bad enough, no one wants a wrist band covered in boogers too.
3. Run with water. It's amazing how a dry mouth/palate can affect performance, but it does. A little goes a long way and I usually make it through with 8-12 oz per hour.
4. Warm-Up Don't be afraid to walk around, jog in place or even stretch before hand. Your run will be that much better for it.
5. Cover your nipples (c'mon guys and gals that's medical terminology. And if that offends you you'd best skip the Wiki) and other hot spots with tape or other friction aids. The longer the run the more damage you can inflict on yourself so plan accordingly. Blisters can make your run unbearable or stop you dead in your tracks.
6. Don't Eat Within 2 hours Of Start - That's kind of a personal preference and some may be able to get away with an hour or even less, but do the research and see what others think and put it to the test. I've run after not having eaten for 4 or more hours and had some really good runs. Eating too soon before the run/race starts diverts blood from your muscles (where you'd like it) to your intestines to help digest the food you just ate, sapping performance and, maybe even worse, paving the way for some killer cramps and/or nausea. You have about an hour of energy stored in your muscles so save the "Goo" for after that 5 or 10K, unless your running longer distances.

That's my list so far. Have I missed anything? What tips and tricks do you use to get you through your runs? Thanks and be safe out there.

  Member Comments About This Blog Post:

HEALTHYMAMA4 10/8/2011 8:09PM

    Good advice! Oh yes, tape the nipples! I passed out water at mile 10 of the 1/2 marathon and this poor guy had blood streaks on his shirt coming from...yes, you got it, his nipples. OUCHY!!!! Poor guy! Thanks for sharing this!

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HICALGAL 9/25/2011 10:01PM

    i think u covered it all..i could relate to all especially the "juicy" its surprising how the smallest details can make a big difference..race, workouts and in all aspects of our lives.

ps..hope ur race went without incident. proud of u for making big strides in ur journey..keep kickin it!! emoticon

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BLACKROSE_222 9/23/2011 3:56PM

    Yep, girls have nipple issues too - even with the sports bra. I usually slather up quite a bit with some stick stuff... it helps. And for my ankles, if it is a long one - I tape them up... I get pretty bad blisters, but found a way to tie my shoes so it helps on the shorter runs.

Thanks for sharing Kirk!

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ERNOINACTION 9/20/2011 10:57AM

    Oh, you only wear tape on your nipples when you run...not all the time? I must be doing it backwards. :) Anyway, good advice. If I ever start running I'll keep this in mind! Best, E

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LOVESLIFE48 9/16/2011 7:46PM

    I'm not a runner but would like to maybe start. Thanks for the tips!! Have an awesome weekend!! emoticon emoticon emoticon

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EARTHY2 9/16/2011 2:10PM

    It is always a good time to double tie your laces. I stumbled many times before I started doing it. For goodness sakes, we double tie baby's shoes so they can't get them untied, what takes us so long to realize that it is much safer for us to do it for ourselves at all times, not just for racing. Thanks for reminding everyone of this fact.


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    And I thought my hubby was crazy when he says that his nipples hurt after a long run! emoticon He'll have to shave around there before putting tape on them though... OUCH!

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