My Pypeline: matthew's pype

And the winner is....

Posted Nov 13, 2008 View »

This is the final week of your kick start to better health and fitness. Please take the time to reflect on how you felt from where you started vs. how you feel today.
What’s changed?

a habit?
a mindset?
a career?
an outlook?
a physical attribute?
a cm?
an inch?
comments from others?
self esteem?
mental sharpness?

So many times, people will come to us / myself asking for help. They will start the process (not really 100% - 100% of the time) but they start. 90 day’s in we can see & hear these changes, but they aren’t satisfied –it’s not enough because it’s not BIG. I’m really happy to see & hear many of you noted that even small changes are BIG. The way you treat yourselves, the example you set for others and that list is as long as it can be. Life is a culmination of little things. Baby steps that each day lead to leaning on something to baby jogger, to stairs to walking to marathons. You don’t start your new life sprinting and the same should be said for each ‘new’ endeavor if you truly want to make it last.

My favorite response from the contest.
Funny i thought I would start panicking as this is coming to an end because even this having to write everyday in an email to you helps so much and keeps me accountable but as we were coming home from xx today I found myself excited and looking forward to the challenge of Christmas and what I can do by then. People have started to notice and ask me what I have done and i start to use the things that you have taught us it becomes like a circle or waves your words and knowledge continue on. This may have started out as an experiment of sorts for you but I truly feel that this is the beginning for me this is it... there is no going back. If I do there is only one eventual outcome and that is I will die at a young age...this isn't going to get easier or go away, this is like my marriage it is work that you do each and every day yes it changes and some days are different then others, some things are fair and will go my why and some aren't that is life it will always be a challenge always will be anything worthwhile is a challenge. The difference this time I am doing it for me because I am worth it i can do it and I will continue to do it not for my dad, not just for my kids, not for ww, not for xx, not for you, not to prove to anyone I will be the 2 %. I am just doing it for me, for my knees, for my lungs, for my heart, for my head in the end it is all about me it is my gift to myself. This is just the beginning....I cannot wait to see what is ahead.

There are 3 KEY things some of us need to do.... to continue living.

plan. Some of our planning needs a serious overhaul. By serious, I mean sitting down Thursday prior to the following week, november prior to the following year type of thing and puttting everything you need on paper.
exercise. Perhaps (ironically) the #1 most overlooked aspect of this ‘fitness’ contest, there was only one of you who was consistent with this. I will swear to you on my kids lives – getting involved in destinations is the way to integrate physical fitness into your life successfully. No goal = no point = no success. You must burn more than you ingest and you must exercise (in your target zones) at LEAST 3 times / week to MAINTAIN a healthy level of fitness.
eating. Too much processed, too much crap and not enough of the right foods at the right time. Below, is a great resource sheet you can use to help you in future.

And the winner is.

#1
72 nutrition logs 360 pts

1 event = 20 pts
weight 8lls = 24pts
arms = NA
hips 6.5 = 19.5
waist 4 = 12
chest 5 = 15
attitude = 9 points
total = 459.5

#2.

65 nutrition logs 325 pts
3 events = 60 points
weight 4 lbs = 12pts
arms .35 = 1.05pts
hips 5.2 = 15.6 pts
waist 2 = 6 pts
chest 0
attitude = 8 points
total = 427.65

64 nutrition logs 320 pts
weight 16
arms .5
hips 1
waist 5
chest 1
attitude = 7 points
total = 350.5

32 nutrition logs 160
weight na
waist na
hips na
waist na
chest na
attitude = 5 points
total = 165

Congratulations: Caroline Fenelius-Carpenter! You... Are the Purdy’s Pledge winner.

Nutrition.

‘Try to consume the least amount of unhealthy foods on a daily basis'.

If a food you are about to eat does not bring you tangible nutritional value, do not let it interfere with your healthy lifestyle.

“But it’s so hard to eat healthy” – no, it’s not –

Sourcing & prepping healthy foods is as easy as sourcing and prepping unhealthy foods. Your respiratory [lungs] and circulatory [heart] are your body’s engine & protein / carbohydrates and a little fat are your gasoline. Would you fill your car tank with sugar? How well would it run without oil? How far does your car get running on empty? When does your car perform its best? Exactly, so start treating and eating yourself respectfully.

Breakfast is the king and queen of the day! Cannot tell you how many times overweight people confess to not eating breakfast. It is single-handily the most important meal because it provides your fuel for the day. When you don’t eat and then try to work – you’re body goes into safe mode where it stores fat and eats muscle mass to survive. Fuel it up at the beginning of the day when you need the energy and not at the end of the day when you are famished, which may cause you to overeat and then all the calories you just consumed can’t be used, so they are stored – again as fat.

You must eat breakfast and to make it simple – here are some breakfast options to choose from.

1. 2 egg’s, toast with pb, glass of juice & fruits

2. 1 serving of cottage cheese, 1 bowl of dry cereal (no sugary stuff), juice

3. 1 bowl of oatmeal, 2 pieces of toast, 1-2 pieces of fruits.

4. 1 large Smoothy shake [berries, juice, ice and a protein supplement]

5. Yogurt, fruit, 1 bagel with cream cheese, juice or water (this is the only light version)

Your 2nd biggest meal is lunch. Again - providing energy & fuel for when it’s needed most. For all those who just “don’t have time for lunch” buy a Tupperware container, and pack the dinner leftovers for next day’s lunch, or think about 1 of the following options.

1. Soup, sandwich and water – easy to get at any deli for a working person.

2. Salad, salad, salad – with the protein on top (eg: chicken breast)

3. Fish & pasta – again if you are eating out

4. *think about what you would eat for dinner – and eat it for lunch.

Ones smallest meal is dinner and it includes 1 portion of protein (no larger than the palm of your hand), 1 serving of grain & starch and 1 serving of vegetables. Put the following options into your weekly rotation.

1. Fish, rice, vegetable * 2 days

2. Pasta – with fish / beef / chicken element if needed, salad or vegetables included or on the side

3. Steak / red meat, potatoe, and salad

4. Chicken, rice / pasta (side) with vegetables

5. Salad / stirfry – all ingredients in it already – quick & easy.

6. *this rotation includes the weekend

7. off the dinner menu is any fast food outlet, deep fried anything, pizza (unless homemade & thin crust), deserts, etc.

8. for every glass of alcohol you consume – 2 glasses of water please and on that note, at least 6-8 glasses of water every day. With the coffee I’m only imagining we consume (have to get the energy from somewhere if we aren’t properly ingesting it), I could only imagine how dehydrated we are.

Don’t forget about the mid morning and afternoon healthy snacks. We can’t let our fuel get too low – but we mustn’t over fuel and just burn up. We must stoke and load thin layers of fuel between meals to promote an increased metabolism and meet our proper energy needs throughout the day.

Preplan your snacks for success:

1. Fresh fruit

2. Dried fruit (watch the high sugar concentration)

3. Nuts and seeds

4. Power shakes

5. Celery topped with Almond butter

6. Raw vegetables

7. Small salads

Eating habit musts

Get rid of the following from your house [immediately] and do not bring it back into the mix

1. Ice cream

2. Cookies