Health Club Challenge

The End of Week Nine, Already.

Sat, 24 Mar 2012 22:02:43 GMT

So Friday I was in the waiting room waiting of course, for a reflexology appointment with Gail Neufeld-Dand. Reflexology can help a lot of things; the reason I am going is for respirology stuff, more later. Anyway I’m looking through the magazines and spot the Jan/Feb of Yam Magazine and see the cover mentions something about romance in Victoria. Being a romantic at heart, I pick it up. I quickly see an article about Simon Whitfield and turn to it. I met Simon at the Empress a few years ago. His Olympic triumphs have been sensational to say the least. Anyway I’m scanning the article and I see his words about his level of commitment needed to compete in London 2012; “Get obsessed, stay obsessed.” Simon goes on to say, “I’m not really interested in (just) participating, I’m interested in reaching the path I need to be on to be the best. That’s my goal.” So I am thinking to myself, now I don’t need to be the best right now however I sure could use a little of that.

I have just finished week 9 of the 12 week Times Colonist Health Club Challenge. I am feeling a lot better and a lot better about myself. Thanks to all the people that have made it possible for me to be one of the 5 participants in the challenge.

I struggling with this whole working out thing. It’s been a long time since my football days, I am older and it’s hard and I don’t really like it. For now I keep going because I know Kevin is going to be there. I’m searching for my own bit of obsession like Simon. I’m not there yet.

Now the more later… I have had a lingering cough that started in August and it just won’t go away. At times I wheeze and have some sinus and lung congestion too, yuk. That’s why I went to see Gail today. Anyway my doctor referred me to a respirologist a couple of months ago. I have met with him and I have done a couple of tests so far. I may have sleep apnea. Ug, I really don’t want to be going to bed with one of those CPAP machines; not that there is anything wrong with that. I shared with my respirologist that I am in the Health Club Challenge and that it’s about exercise, healthy eating and weight loss, he said that is the best thing I could be doing to stem the tide on going to bed with a machine. He encouaged me to continue. I’m listening!

I was passing by reception in DFH office the other day heading to the gym to meet Kevin. I commented to Brin our office manager on the way by how much I dislike working out. Brin said, “It beats dying.” Huh, she said it beats dying.

Throughout the week I look for things to blog about and I keep those things churning in my mind until something comes out on paper. Today I want a little bit of what Simon has, I don’t want to go to bed with a machine and I don’t want to die. At this stage of my life I think I have control over all three of these. My next meeting with Kevin is at the Crystal Pool Monday at 4:00.

And my apologies to you, Thursday is my blog day and well my business this month has been very busy. Not too busy though .

Dennis lives in beautiful downtown Victoria with Ally his wife and their little dog Henry. Dennis is a full time Real Estate Agent with DFH Real Estate. Follow his Health Club Challenges and progress here and on Twitter @dennisdfh.

Dennis - the 3 A's

Fri, 09 Mar 2012 01:34:42 GMT

I am in week 7 of the 12 week Times Colonist Health Club Challenge and a few things are becoming apparent to me. I will call that awareness. They have to do with my priorities and the denial about my health and fitness.

Is it safe to say the things we can remember off the top of our heads are the things that are important to us? For example birthdays, anniversaries, our schedule for the upcoming week, our next vacation, passwords and pin numbers to name a few. Ok following along with me; Monday; Unforgettable, Body of Evidence, Tuesday; American Idol, Wednesday; Survivor, Criminal Minds, Law and Order. I know these off the top of my head. Is television that important to me? Is it more important than my health? Is it more important than living to 71 years of age like my dad rather than doing some exercise and living longer? What is the schedule for the aqua fit program at Crystal Pool and Fitness Centre; umm blank or community recreational options for the month of March; umm blank.

The other thing that’s glaring at me today is this online article in today’s Times Colonist, More Evidence that Big Football Players face Heart Risks. Man, if you are like me things happen for a reason. I was chosen to be a part of the Health Club Challenge for a reason. I am getting it. I am seeing that I really needed this opportunity to make some changes in my lifestyle. I saw this football article today for a reason. I am a very large man and I have been since before high school. If I am going to have any chance of living a long healthy life I need to do something about it now. I’ve lost 15 pounds so far with the Health Club Challenge. 15 pounds means I am headed in the right direction however I really need to be under 350 pounds and then I really need to be under 300 pounds and then I really need to be under 250 pounds.

I ran into Josh Taylor at the Crystal Pool the other day. Josh is the administrator of health and fitness programs at Crystal Pool. We talked for a few minutes. Josh says he has been playing men’s league hockey for the last 3 years and that he finds it fun and great exercise. He added that because it’s a team sport he feels like he is letting his teammates down if he doesn’t make it to a game. Hey that’s exactly how I feel about my workouts now; Kevin my trainer is going to be there every time. Josh asked me what my plans for fitness are when I am finished the Health Club Challenge; umm blank.

I hang around with some friends that say acceptance and action usually follow awareness, sometimes referred to as the 3 A’s. How true that is. I feel like I am well on my way with the acceptance of my health. I know it’s not normal for a 52-year-old to be taking blood pressure and cholesterol medications. I am taking action by working hard in the gym at each workout each week and eating healthy. This opportunity has come to me in the form of a gift by being chosen to be one of the participants in the Times Colonist Health Club Challenge. I really need to take action when week 12 is over and I’m looking at week 13. Do any teams out there need another player? I have a good sports resume however it’s a little old; I am updating it daily!

Dennis lives in beautiful downtown Victoria with Ally his wife and their little dog Henry. Dennis is a full-time Real Estate Agent with DFH Real Estate. Follow his Health Club Challenges and progress here and on Twitter @dennisdfh.

Thanks for your support

Fri, 02 Mar 2012 16:34:32 GMT

Hi All,

I am really excited to share this with you.

http://www.timescolonist.com/life/life+without+medication/6232849/story.html

In January I was one of 5 local residents in Victoria to be chosen as one of the Times Colonist Health Challenge members.

This has given me a personal trainer for 3 months, consultation with a dietitian, etc.

Moreover it's an opportunity to grab and install some health and balance in my life.

I sure needed it. There could have been a little denial there. I always thought I was only a couple workouts away from game shape. Ugh.

I've been tracking my progress in my blog too at www.realestatetouchdowns.com

The support I have received from friends and family has been great.

Enjoy as I am proud of my achievements so far and in the future I look forward to cracking the 300 lb barrier. Not bench press but body weight. Ok maybe bench press too.

Cheers,

Dennis

Workouts to date

Fri, 17 Feb 2012 02:13:45 GMT

Hi All,

Here are the details of every workout I have had so far in the Times Colonist Health Club Challenge. Times, weights, etc. Thanks to Kevin for keeping a record of each and every workout!

Week 1: Monday Jan 23, Wednesday Jan 25 and Friday Jan 27

Week 2: Monday Jan 30, Wednesday Feb 1 and Friday, Feb 3

Week 3: Monday Feb 6, Wednesday Feb 8 and Friday Feb 10

Week 4: Monday Feb 13, Wednesday Feb 15 and Friday Feb 17

There you have it so far.

Thanks, Dennis

Let's Call That Denial

Fri, 17 Feb 2012 01:46:00 GMT

Tomorrow marks one month into the TC Health Club Challenge. The workouts are 3 times per week at the Crystal Pool and Fitness Centre with my personal trainer Kevin Clarke. Heather Dueck with Pure Nutrition Consulting has provided me with a customized food plan that I am faithfully following. I’m learning to plan my meals and workouts around my hectic schedule as a full-time Realtor with DFH Real Estate. I am happy and proud to say the results are coming.

I meet Kevin 3 times a week for 1 hour of training at Crystal Pool. Monday is big muscle day where I am doing squats, dead lift, bench press and lat pull downs. I start with a 5 min warm up on the bike and stretch, hit the weight room and then finish with 15 mins on the treadmill. Wednesday is a 1 hour cardio day. We do 3 sets of; bike/treadmill, planks, push ups and finish with 15 on the treadmill. Friday is 1 hour small muscle day, body squats, shoulder press, lat pull downs, lat rows and biceps followed by 15 on the treadmill. The workouts are hard but only for an hour. I can do 1 hour. I was tired before my workout yesterday and I probably would have ditched it but I knew Kevin was going to be there. I had to go. Having Kevin there each time means I am going to show up and I will be getting a good and safe workout. Once in the gym I feel that inner drive to push myself. I have had gains in all my workouts so far. I’ve posted all of my workouts and the weights and times on my website at RealEstateTouchsowns.com.

The food plan is a little more difficult than I thought but not for the reason I initially thought. After my initial consultation, Heather provided me with a 7 day meal plan complete with snacks, a nutritional summary, a long list of substitute foods if I want to change it up a bit. Wow, it had everything. Heather customized the plan around the foods I normally like to eat too. Other than a hot dog during the super bowl I haven`t waivered from the plan. My challenge is fitting the snacks and lunches into my schedule. I am getting smarter; yesterday was a typical day in real estate for example, I had a 10 am listing appointment followed by pictures, video and floor plan, a trip to the municipality to check records. I had a snack with me to eat on the way to the municipality. Lunch was on the road too on the way to my 1:30 appointment. And thanks to Ally who had a snack at the office for me (I forgot to plan that snack) before going to my 4 o’clock workout with Kevin. I have had days where bam it`s 2:30 and I haven`t had lunch. That`s not good, I don`t feel good and I turn into an ogre. I need to and must take the time to plan and prepare.

I am pleased to say that I am down 10 pounds and we are 1 month into the TC Health Club Challenge. I`ve developed a mindset that focuses on what I need to do to be successful with this program. I am giving 100% in the gym and my commitment to the food plan has not wavered. I want to be a successful participant in this program. More importantly this is an opportunity for me to become a fit, healthy and active 52 years young man. I have let things slip in the last few years. I always thought I was just a couple of workouts away from recapturing the fitness level of my football playing days with the BC Lions. Let’s call that denial.

Dennis lives in beautiful downtown Victoria with Ally his wife and their little dog Henry. Dennis is a full-time Real Estate Agent with DFH Real Estate. Follow his Health Club Challenges and progress here and on Twitter @dennisdfh.

Like an Ogre

Fri, 03 Feb 2012 11:40:00 GMT

Well I’m half way through my second week. Last Thursday/Friday I was one grumpy bear. My wife said I was acting like an ogre. I sure was sore. Today my legs are back. My complaint Tuesday was that I still couldn’t straighten my right arm from the curls last Friday. And that was not arm curls with a beer! Ugh.

I am now on a food plan provided by Heather with Pure Nutrition Consulting they are on Facebook too. Heather has really helped demystify healthy eating for me. I thought putting some healthy oil on my oatmeal in the morning was a good idea. Perhaps so she says but you are doubling the calories. Pure Nutrition Consulting takes the complex science and makes it realistic and practical.

Do you know what really impresses me... just how calorically speaking the metabolic test at the Pacific Institute of Sport Excellence, synergizes with the exercise and food plan. Mathematically, Kevin my trainer and Heather my dietitian have me working at a caloric deficit of about 7000 calories per week which equates to about an estimated 2 lbs of healthy weight loss per week. Who new!

The metabolic testing at PISE indicated that at rest my caloric expenditure is roughly 2900 calories per day. This is a significant component in setting my goals and tracking my results Check out Pacific Institute of Sport Excellence, you can find your optimum fitness level for testing too! Their exercise physiology team can answer your questions, assess your needs, set testing schedules, and suggest the best testing protocols for you.

I feel so lucky to have these resources available to me!

By the way when I was getting fitted for runners at Frontrunners I told Rob and his team that I was looking for shoes that didn’t go too fast... At the rate I am going maybe I will need faster ones.

Upcoming for the 5 of us is the Group Mental Training and the Grocery Tour. Also upcoming is the Superbowl on Sunday. Heather says everything in moderation.

OMG Day 1 at the Gym

Thu, 26 Jan 2012 14:26:05 GMT

Monday I got to the Crystal Pool and Fitness Centreat 4:00 o’clock. I was greeted with a big welcome from Josh Taylor, administrator of health and fitness programs at Crystal Pool. Dana at the front counter had me checked in, in no time. Boom I met with Kevin Clarke my trainer. My one hour workout included, bike warm up, weights, treadmill and post stretch.

Workout #1 (Kevin had a great first workout prepared for me)

5 minute bike warm up

3x12 standing squats

3x12 leg press

3x10 bench press

3x10 tricep extensions

10 minute treadmill 3 mph with 3% incline.

We chose weights that both worked me and were still comfortable.

Post stretch of the quads and gluts. That’s it, simple and done.

Ok, I felt like Bambi on ice (not very graceful) trying to make it down the stairs after my workout because I didn’t know if my rubber legs were going to hold me.

Right after my work out I met with Heather from Pure Nutrition Consultingfor a one hour consultation. Heather is a professional with extensive knowledge and education in nutrition. We reviewed and discussed my diet for the last 3 days which I had recorded and with me. Heather will have an eating plan for me within the week. Heather asked me if I had ever been on a diet. Well, I was on a doctor supervised diet at age 15, on a weight loss program with high school football and with Simon Fraser football which was complete with weekly weighins to name a few. And I had a contract incentive to report to training camp under 275 pounds my first year with the BC Lions. So there you go.

I am starting to see how the metabolic testing at PISE, exercise and diet fit together. It’s a lot different than my experiences 25 years ago. The metabolic testing indicates my caloric expenditure at rest and with light, medium and heavy workloads. And those numbers relate directly to my daily caloric exercise expenditure and caloric intake through my diet. I guess I can dance around the math I want; I still have to exercise and eat sensibly. That’s where I am lucky to have the current professional knowledge of both Heather and Kevin. I will be sharing their expertise in my blogs to come.

By the way, there is still time to enter the Health Club Challenge and follow along with me: You can enter until Jan. 31 by going to Times Colonist Health Club Challenge

Dennis lives in beautiful downtown Victoria with Ally his wife and their little dog Henry. Dennis is a full time Real Estate Agent with DFH Real Estate. Follow him and his Health Club Challenges and progress here and on Twitter @dennisdfh.

It's officially official - January 19, 2012

Thu, 19 Jan 2012 11:32:00 GMT

Well, I was greeted with a picture of Jill, Tania, Ashleigh, Kevin and me on the front page of the Times Colonist which was just outside my front door this monring. It's officially official, I am one of the lucky participants in the Times Colonists Health Club Challenge this year. Boy I need it!

It all started about 3 weeks ago when I saw that the Health Club Challenge was looking for participants this year. I wrote a maximum of 150 words on why I should be chosen. I wrote about "just being stuck". I know I am over weight. I teeter around a 5 k walk 2-4 times a week, a bit of time in the gym, having eggs or oatmeal in the morning and then usually blowing the healthy start by mid afternoon. Actually I don't even know if eggs and oatmeal are healthy. I guess I will be learning all about nutrition in the next few days. I will post here what I learn.

I got the call from Andrea Carey of PISE Friday afternoon. I was chosen. Since then things have been happening fast. I met my co participants; Jill, Ashleigh, Tania and Kevin along with Andrea Carey and Shannon Kowalko with the TC on Sunday. I was out to PISE for a metabalic test by Paula Mcfadyen on Tuesday. The testing is to establish a baseline to compare my future results. What a great facility they have out there.

My personal trainer is Cheryl Gregory. I spoke with Cheryl on Wednesday. Goals, ug, I would like to be under 300 pounds actually 275 sounds nice. Improve my flexibility well get some. Get off the meds I'm on if that's possible. My first meeting with Cheryl will be on Monday.

So today is Thursday. I know the weeks to come will be filled with not only a lot of hard work but also a lot of learning about exercise and nutrition. I imagine things have changed a little since by stint with the BC Lions.

Support, my greatest support will come from Ally my wife. I've already been in touch with my other 4 participants; we will be sharing amongst each other for a little added support. Your comments will help too.

I've decided to keep this blog to share with anyone exactly what I am doing and learning. Follow along if you like.