AEGISHOT's SparkPeople Blog AEGISHOT's Blog on SparkPeople, home of free diet plans and a healthy living community Day 134 Update: Happy Days Are Here <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <BR> The above was my feeling this morning. It was weigh in Wednesday and this is the best in 6 years at 164.6lbs <BR> <BR> <em>334</em> <em>224</em> <em>521</em> <em>285</em> <BR> <BR> Check my blog for more... <link> </li... Wed, 18 Feb 2015 14:30:17 EST Day 116 Update: Week 3 Week 2 <BR> <BR> Fitness Minutes Goals = 250 <BR> <BR> Actual Fitness Minutes = 267 <em>248</em> <BR> <BR> I should do better this coming week. <BR> <BR> The plan for this week is lesser minutes <BR> <BR> Week 3 <BR> <BR> Fitness Minutes Goals = 200 <BR> <BR> Sunday = Active Rest/Core (15 minutes walking) <BR> <BR> Monday = HIIT (30) <BR> <BR> Tuesday = Moderate Cardio/ST (Cardio 30/ST 45) <BR> <BR> Wednesday = Rest <BR> <BR> Thursday = Lower Body ST (30)/Stretch (15) <BR> <... Sun, 25 Jan 2015 08:34:01 EST Day 109 Update: Change The beginning of week 2 of my challenge and it is coming with a slight change. Today is supposed to be my Rest Day meaning "no workout" but I just remembered I am in BLC Round 27 and I am supposed to log in fitness minutes today too. So, the swap goes thus: <BR> <BR> My Rest Day now comes on Wednesday and Sundays take over Active Rest Days. <BR> <BR> Find my past week below and how I did without the weigh in: <BR> <BR> Week 1 <BR> <BR> Fitness Minutes Goals = 215 minutes <BR> <BR> ... Sun, 18 Jan 2015 13:45:56 EST Day 108 Update: 10 Things on my Mind <link><BR>8-update-10-things-on-my-mind.html </link> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <... Sat, 17 Jan 2015 12:09:05 EST Day 104 Update: Day 2 Tuesday - 1/13/2015 (Moderate Cardio & Strength Training, 60 minutes) <BR> <BR> - Power Walking with Jessica Smith (34 minutes) <BR> - Upper Body ST with Bob Harper (20 minutes) <BR> - Intense Upper Body Workout with Tony Horton Fitness (13 minutes) <BR> <BR> My glutes are tight tonight. <BR> <BR> Tomorrow is BLC 27 and I am happy to be a Navy Ninja, I hope weigh in is wonderful tomorrow too. <em>244</em> Tue, 13 Jan 2015 15:17:51 EST Day 103 Update: Week 1 Week 1 <BR> <BR> Fitness Minutes Goals = 215 minutes <BR> <BR> Monday = HIIT (30) <BR> <BR> Tuesday = Moderate Cardio and Strength Training (Cardio 30/ST 30) <BR> <BR> Wednesday = Active Rest (20 minutes of walking) <BR> <BR> Thursday = Lower Body Strength (30)/Stretch (15) <BR> <BR> Friday = HIIT (30) <BR> <BR> Saturday = Upper Body Workout (30) <BR> <BR> Sunday = Rest <BR> <BR> <img src=""> <BR> <BR> Monday - 1/12/2015 (HIIT ... Mon, 12 Jan 2015 17:16:26 EST Day 102 Update: Turbo Jam <img src=""> <BR> <BR> 1st Day with Chalene Johnson (Learn & Burn) <BR> <BR> <link><BR>2-update-10-minutes-streak.html </link> Sat, 3 Jan 2015 04:19:02 EST Christmas Gift <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> That is a Polar Heart Rate Monitor. This is supposed to be a reward for job <em>380</em> this year 2014. <BR> <BR> I took advantage of the Black Friday Deal on Amazon and a friend coming home for Christmas, he helped to order it. I was supposed to refun... Tue, 30 Dec 2014 15:44:09 EST What Sparkpeople does not understand about ME I have been thinking lately and I think I should share this so that my relationship with Sparkpeople is smoother in 2015. <BR> <BR> I have been stalled or rather in plateau for more than 2 years now. I am trying to understand why but I am still in a fix and I think I need to fix this once and for all. <BR> I joined this group some 4 years back and I had followed every rule, read articles and complied religiously even to some ideas I don’t understand. <BR> <BR> Thumbs up to a great life, a ... Tue, 30 Dec 2014 04:00:38 EST Flu <img src=""> <BR> <BR> I think it is stressed-induced flu. I am sleeping early tonight <BR> <BR> Merry Xmas to you all Wed, 24 Dec 2014 15:31:06 EST Day 99 Update: Week 4 "The only obligation you have to the world is for you to be the best YOU" - Jillian Michaels <BR> <BR> Those words hit me this morning as I work out to the week 4 of the ripped in 30. I have come this far in the past 3 weeks and trust me, I feel really strong this morning. Ruminating on those words above, I could change it to the only obligation I have to the LORD (who created me and gave me this beautiful body) is for me to be the best ME and that I strive for even as 2014 come to a close a... Mon, 22 Dec 2014 00:27:27 EST BLC 27: Registration Opens The much talked about Challenge is here and this is a group that is ready to help you achieve your goals in 2015. Click and join the team and meet new people, <BR> <BR> <link><BR>ndividual.asp?gid=64133 </link> <BR> <BR> We shall meet in Onederland Thu, 18 Dec 2014 03:55:35 EST 4 Years Sparkversary <img src=""> <BR> April 2010 <BR> <BR> <img src=""> <BR> January 2014 <BR> <BR> <em>506</em> <em>506</em> <em>506</em> <em>506</em> <em>506</em> <em>506</em> <em>408</em> <em>408</em> <em>408</em> <em>250</em> <BR> <BR> It's four years with Sparkpeople today, <BR> Four years of living with full consciousness of what I am doing with my body and life ... Mon, 15 Dec 2014 04:14:21 EST Day 91 Update: Week 2 of Ripped in 30 <img src=""> <BR> <BR> <BR> <BR> Read more... <BR> <BR> <link><BR>-update-week-2-of-ripped-in-30.html </link> Sun, 14 Dec 2014 15:13:53 EST BLC Comparison BLC 26 (My first round, Amber Amazon) <BR> <BR> Initial weigh in on April 30, 2014 - 176.3 <BR> <BR> Week 1................... May 7 - 174.1 <BR> FM - 135 <BR> <BR> Week 2 .................. May 14 - 169.3 <BR> FM - 416 <BR> <BR> Week 3.................. May 21 - 172.8 (TOM) <BR> FM - 391 <BR> <BR> Week 4..................May 28 - 170.4 <BR> FM - 382 <BR> <BR> Week 5..................June 4 - 170.0 <BR> FM - 324 <BR> <BR> Week 6..................June 11 - 171.2 <BR> FM - 24... Wed, 10 Dec 2014 08:45:04 EST Day 82 Update: Bread <img src=""> <BR> <BR> I love eating bread! But it is sabotaging my efforts presently, I am still researching what substitute to have when the cravings for bread comes along. <BR> <BR> This past week, my weight was rising geometrically and I felt so strongly that bread is responsible for it. I weighed in at 177.6lbs on Wednesday, my weigh in day and with the excuse that it was water weight, I climbed the scale again on Thursday [even a... Fri, 5 Dec 2014 07:39:13 EST BLC 27 The Biggest Loser Challenge (also known as the BLC) is a 12 week challenge that was INSPIRED by, but not based on the TV show of the same name. We have been around for 8+ years encouraging HEALTHY weight loss and fitness by helping you on your journey towards your goals. <BR> <BR> What is it YOU need to reach your goals? Do you need lots of SUPPORT, to be CHALLENGED, to focus on NUTRITION, EXERCISE, or some combination of the above? With the variety of teams we offer, you can find one that ... Thu, 27 Nov 2014 05:15:53 EST Day 69 Update: Beachbody <img src=""> <BR> <BR> <link><BR>-update-beachbodycom.html </link> Sat, 22 Nov 2014 16:07:44 EST Am I a Hoarder? Something just raced through my mind as I was downloading MORE workout videos on YouTube. Am I Hoarding? <BR> <BR> Over the past 3 weeks, I had downloaded more videos to help me shed all the excess weight if I am committed to the workouts/exercises. I flashed back into my journals and I realized they are filled with workout plans and exercises of various types, I have more than 5 of such notebooks in the house that I had not opened in months. What is happening to me? <BR> <BR> <img src="ht... Tue, 21 Oct 2014 07:20:00 EST Happy Independence to Nigeria <em>215</em> <em>215</em> <em>321</em> <em>321</em> <em>408</em> <em>408</em> <em>410</em> <em>410</em> <BR> <BR> It's 54 years of Independence in Nigeria today, yaaaay <BR> <BR> My Google page has this picture this morning <BR> <BR> <img src=""> <BR> <BR> It is our turn to shine. I love Naija Wed, 1 Oct 2014 01:14:58 EST Stuff I love: Jessica Smith <link><BR>-update-jessica-smith.html </link> <BR> <BR> Check her site and let us know what you feel about it. Mon, 29 Sep 2014 17:25:48 EST BLC 26 Expectations (pics) <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> I have great plans, wonderful regimen but what is lost is consistency. I just want to be consistent with my plans in this round of BLC Sat, 20 Sep 2014 13:36:01 EST Keep Pushing <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <img src=""> <BR> <BR> <link> </link> Sat, 20 Sep 2014 13:02:19 EST I can Do IT! <img src=""> <BR> <BR> <img src=""> Sun, 31 Aug 2014 11:11:50 EST Streak Update I have been trying my best to stay on top of everything. <BR> <BR> I hate to make excuses but it keeps popping up always trying to make me see reasons why I cannot keep up with my present streak of blogging about stuff that interest me and which I need to create time for. <BR> <BR> They are: Food, Exercise, Hair and Relationships <BR> <BR> Not in any particular order but these four topics are centres of attraction to me now. I do everything to give these issues the desired attention becaus... Fri, 22 Aug 2014 11:09:26 EST 12 Weeks Tracking Initial weigh in on April 30, 2014 - 176.3 <BR> <BR> Week 1................... May 7 - 174.1 <BR> FM - 135 <BR> <BR> Week 2 .................. May 14 - 169.3 <BR> FM - 416 <BR> <BR> Week 3.................. May 21 - 172.8 (TOM) <BR> FM - 391 <BR> <BR> Week 4..................May 28 - 170.4 <BR> FM - 382 <BR> <BR> Week 5..................June 4 - 170.0 <BR> FM - 324 <BR> <BR> Week 6..................June 11 - 171.2 <BR> FM - 248 <BR> <BR> Week 7..................June 18 - 1... Wed, 23 Jul 2014 05:47:53 EST Between BLC Rounds What plans do I have to follow between rounds? <BR> <BR> Well I hope to follow through with my squats challenge and some other challenges which I found on, I may be curdling with some heavy metals soon, I will be saving towards upgrading my home gym so I will move in a good pace. <BR> <BR> Presently, there is an anniversary in church this coming week and until it is over, I may not be able to do anything tangible workout-wise. <BR> <BR> Food is getting better with my new f... Mon, 21 Jul 2014 09:11:51 EST NSV (Pics) The first blog showed there was not much on the scale but I did had other victories especially in my commitment to healthy eating. I have a few pictures to share on taking something new and healthy. <BR> <BR> <img src=""> <BR> <BR> Before the arrangement and keeping in the fridge. <BR> <BR> <img src=""> <BR> <BR> Yogurt + cucumber (my thing) <BR> <BR> <img src="http://photos-a... Sat, 19 Jul 2014 04:43:49 EST BLC 25 Below was the first week blog link/screenshot <BR> <BR> <link><BR>urnal_individual.asp?blog_id=5685432 </link> <BR> <BR> <img src=""> <BR> <BR> <BR> One of the tasks this weekend is to post our experience about this round or what we gained. <BR> <BR> To say I gained a lot was an understatement for me: <BR> <BR> I learnt new things about healthy living <BR> <BR> I made my weight-loss/healthy ... Sat, 19 Jul 2014 03:28:21 EST Spark Something sparked in me a few weeks ago and it was to become adventurous about my meals. I have made it a duty to try at least 1 new recipe each weekend, it could be as simple as possible and as complicated as spending hours getting it right. But I must do something new. <BR> <BR> I could personally be creative about it too like this which I did this morning, it was so simple and yummy too. It represents the colours of the Nigerian Flag, in the spirit of July 4th (for Americans), we should a... Sat, 5 Jul 2014 12:01:00 EST Oh Well. I have not blogged in long while and a lot had happened to me. The best part of the story is the event of resuming from my annual leave to taking up a new post in my office. I am happy for it. <BR> <BR> Adjusting to the new seat is the most challenging task I have had in a very long while, and up till now I am still adjusting and trying to bring my life back to what I used to have. <BR> <BR> By the time I get home at night, I am so tired that getting an healthy meal is a greater task. I tr... Thu, 19 Jun 2014 17:42:44 EST Busy Bees I have been busy and I am enjoying every bit of it. There are had been no challenge since all my years on this weight-loss journey that has kept me on my toes this way. I think it is the accountability part, I really have to post all I do at each particular time, probably that was lost in the other challenges. <BR> <BR> More importantly my team mates are simply <em>345</em> <BR> <BR> I feel so obliged to do all the tasks faithfully and candidly and I have had no regrets so far. I decided... Sun, 18 May 2014 14:50:03 EST Recovery Plan As part of our weekend challenge, I am to blog about my plan to getting back on track after a challenge or slip up. <BR> <BR> Nutrition-wise, it is always easy for me to do the right thing when it comes to eating what is right, but unfortunately my hormones always go wacky for some unknown reasons and I may have slipped for a day or two before I come to a realization the hormones are back <em>18</em> . When I do realize this; <BR> <BR> - I consciously portion the stuff I eat. <BR> <BR> ... Sun, 11 May 2014 15:38:55 EST Meal Plan One of the challenges for this weekend is a meal plan for 4 days next week. Here it goes, I really hope to go with it. I don't always plan my meals ahead but I eat healthy as much as possible and very conscious of portion control because the bulk of what I eat is carbs (its the staple around here) <BR> <BR> B= Breakfast, L= Lunch, D=Dinner, S=Snack <BR> <BR> Monday <BR> B - Oatmeal + whole milk + sugar <BR> L - Rice + tomato sauce + fish <BR> D - Beans pudding <BR> S - Apple, Banana <BR> ... Sat, 10 May 2014 10:07:59 EST BLC Fitness Tests One of our challenges for the weekend was to do some fitness challenges and know our ratings for the first week of this challenge. It will be repeated in 6 weeks and 12 weeks' time. I did not do well cardio-wise, never knew I was that unfit when it comes to cardio. <BR> <BR> Push ups in a minute - 34 (Good) <BR> Crunches in a minute - 42 (Excellent) <BR> 3-minute step (on a 12 inch platform) - 120 bpm (below average) <BR> 1 mile walking test - Could not bring myself to do it (nothing to tra... Mon, 5 May 2014 17:06:31 EST Heeellp meee!!! <img src=""> <BR> <BR> Did I scare you? I am sorry about that, lol. <BR> <BR> The picture above indicates what I have been turned to in the inside of me, can you beat that. I have just being turned into a warrior on a daily basis, the spirit is so contagious right now and I am loving it. I thank every member of my team for doing that to me. <BR> <BR> I had always wanted a strong push because for me I can be complacent but right now I a... Fri, 2 May 2014 02:34:03 EST BLC Training BLC - Biggest Losers Challenge <BR> <BR> That is the name of the new team I just joined (being desiring to be part of it for the past 3 years). <BR> <BR> I am really loving every part of it and in two weeks time I will know the particular team I am going to be on. <BR> <BR> I love the support, the challenge, the accountability, and most importantly the fun. It looks as if the challenge when it starts will be stern and fun at the same time. Such mixtures of pleasure and pain can be really e... Sat, 19 Apr 2014 15:25:12 EST Vital Signs I did this today and here what I got using an online calculator. I really hope to improve on all of this, they are just as important the number on the scale. <BR> <BR> <BR> Body fat - 36.1% (obese) <BR> <BR> BMI - 29.9 (overweight) <BR> <BR> Target heart rate - 109 - 146 beats/minute <BR> <BR> BMR - 1520 <BR> <BR> Waist-to-Hip Ratio - 0.81 (just within healthy range). <BR> <BR> It was not much of a bug to me, (at least I can share it). Mon, 7 Apr 2014 11:10:59 EST Run Baby Run Today was awesome for me. I got to the gym in very high spirit. I ran 1 mile in less 13 min, that is 1 min less than the last 1 mile run I did (kudos to my trainer at the gym, he was so encouraging and to motivate me, he started running with me). I feel so proud of myself right now and I know it can only be better. <BR> <BR> Did resistance training and a few weights. It was a terrific day for me. <BR> <BR> To make my day, the trainer told me there are many of his clients that are always e... Fri, 4 Apr 2014 11:16:48 EST So far. Nothing Sparktacular is happening with me right now, I have added weight instead of losing, my measurements remain the same (my waist is still 34.5") and I feel exhausted of ideas right now. <BR> <BR> One other thing I am trying to read up right now is "weight loss and PMS". One of my resolve right now is not weigh in during my period (few days before and after)and I think it will save me a lot of this headaches about the scale. <BR> <BR> Right now I do not have any plan at hand, my office ... Wed, 19 Mar 2014 03:11:04 EST Week 4 I ended the last week of my challenge yesterday and it was awesome. I was almost discouraged at the beginning of the week because I fell sick and a little tired. The scale also rose by almost 2lbs (PMS I think), but I know and am sure it is water weight. <BR> <BR> I will be doing my final weigh in and measurements on Monday, we see what progress I have made so far. (I will keep you posted). <BR> <BR> "When life throws you a lemon, make a lemonade out of it", that is what I am trying to do r... Sat, 15 Mar 2014 14:03:23 EST Message from Sparkpeople I am not sure if I got this last year but I felt so refreshed in my spirit to do more for myself as I begin a new year today. <BR> <BR> <img src=""> <BR> <BR> <BR> <BR> <em>252</em> <em>408</em> <em>107</em> Thu, 6 Mar 2014 15:22:14 EST Week 3 I eventually completed my week 2 on Saturday. <BR> <BR> I started with week 3 yesterday and acting on a friend's advice, I took to jogging round the house yesterday and it was awesome and sweaty too (I knew the gym would be impossible again). Today is day 2 with strength training and I feel so proud of myself. <BR> <BR> Weightloss last week was not so much loss but it did move (I really went over on our anniversary and took some stuff I wouldn't normally take like ice cream and some creamy ... Tue, 4 Mar 2014 01:02:01 EST Week 2 Whew!!! <em>198</em> <BR> <BR> I am "supposed" to be in my week two of the new 30-Day Quick Start Challenge. I woke up Monday morning with my gym bag heading out, when I realized the office had a more hectic schedule for me during the new week and by Thursday I was so exhausted and fagged out. <BR> <BR> I also had a program going on in church that took most of the remaining time and so, the bottom line is that I could not workout throughout this week. But with a better mindset now and a... Sat, 22 Feb 2014 13:15:51 EST Day 30: Final Day Celebration Day 30 <BR> <BR> Well no workout today, no checklist, no challenge nothing but celebration for completing what I started over two months ago. I started this 7th December, 2013 and was supposed to finish on the 5th January, 2014. But life got in the way, ranging from tight schedules, meetings etc and more importantly trying to get my footings in the New Year. I am now finishing today, that is like a month over but it is well because I still finished what I started and that is the ... Sun, 9 Feb 2014 14:53:15 EST Day 29 Last Day 29: <BR> <BR> Active Challenge: Accumulate at least 10 extra minutes of walking today. <BR> YES <BR> <BR> <BR> Exercise Challenge: Part One: Cardio: Perform moderate cardio for 30-45 minutes. <BR> <BR> Part Two: Choose one of these ab workouts or your own exercises and spend at least five minutes strengthening your abs after your lower body workout. <BR> YES <BR> <BR> <BR> Flexibility Challenge: Perform at least half the stretches in this Lower Body Stretching Workout or ... Sat, 8 Feb 2014 07:48:31 EST Day 28 Regular Day 28: <BR> <BR> Active Challenge: While watching TV, get up every 30 minutes and perform the suggested exercises <BR> NO <BR> <BR> <BR> Exercise Challenge: Part One: Take 20-30 minutes for some light-medium cardio exercise. <BR> Part Two: Spend 20-30 minutes doing lower body exercises for the glutes, hips and thighs <BR> YES <BR> <BR> <BR> Flexibility Challenge: Perform the stretches detailed in this Lower Body Flexibility Workout after your strength workout <BR> YES <BR> ... Thu, 6 Feb 2014 15:10:57 EST Day 27 Tiresome Day 27: <BR> <BR> Active Challenge: Sit on an exercise ball for at least 5-10 minutes. Do this at least three times today. <BR> YES (Doing that just tonight) <BR> <BR> <BR> Exercise Challenge: Complete the suggested interval workout with any activity of your choice. <BR> YES (With Jump rope/walking in place) <BR> <BR> <BR> Flexibility Challenge: Do the exercises in this Yoga Workout after your cardio workout and at least one more time during the day. <BR> NO <BR> <BR> <BR> ... Wed, 5 Feb 2014 15:08:44 EST Finish What You Started One of the main motivational mantras on my start page is to "Finish what you started". <BR> <BR> So my 30-Day Challenge that is still pending is resumed today with a repetition of Day 26 (check my past blogs for what it entails). I am feeling so good with exercise after a long break (almost a month). <BR> <BR> I am playing close attention to my meals and I keep reminding myself that: <BR> <BR> 100% Weight Loss = 80% Diet + 20% Exercise <BR> <BR> I am happy with my life. <BR> <BR> <em>5... Tue, 4 Feb 2014 15:16:31 EST Smooth Smoothie Strange as it may sound, I cannot remember the last time I had a smoothie (maybe I never had it before or rather I had it and never had it this good). Anyway, I saw this recipe of papaya/pineapple smoothie online today and I tried it. It was not extraordinary but I loved its filling effect. I just loved it and the fact that I tasted every ingredient in it. <BR> <BR> Simply Awesome. <BR> <BR> <img src=""> <BR> <BR> <BR> 1 Cup sweetened... Fri, 24 Jan 2014 15:08:53 EST