Category: My journey to 10% body fat

Starting a new plan!

With the creation of this blog I’m not so much starting a new plan as I am taking all the knowledge and habits I have accumulate over the last couple years and making sure I’m implementing them to reach my goal. I will reach my goal!
This blog is one form of accountability that I will be using. But I really hope that it will inspire you and teach you to also strive for your own fitness goals. I want to live and enjoy life to the fullest and I’d like you there with me.
Your health is one of the most important things in life and it is completely within your control.
What you eat and what you do are all things you decide! Our goals should be to become the best versions of our selves.
Here is the short form of a few things I’m doing. More details to explain the below points will follow in later post.
    • 8 Hours of sleep. 9 Hours when possible. Especially on nights after intense gym workouts.
    • Within 30 minutes of waking up consumes 30g of protein and 16oz of cold water.
    • Take daily supplements. Multi vitamin, Vitamin D, Vitamin B and Fish oil.
    • Limit carbs to oats and brown rice. Only brown bread when eating bread is unavoidable. Cheat day allowed once a week. Does NOT mean binge day. Means eating something you are craving in an acceptable portion.
    • Limit fruits to before or after a workout.
    • Drink 3-6L of water a day depending on activity level
    • Monday, Wednesday, Friday are heavy resistant training days at the gym
    • Tuesday, Thursday, Saturday are cardio days with body weight exercises. Try to get outside on these days. The sun works wonders for your mood and outlook on life.
    • Sunday is a rest day, but I will usually try to do something fun and active with friends in the afternoon. Volleyball, hockey, rock climbing, soccer, long walk, frisbee…etc.
    • Sitting is killing us. Make sure every hour of sitting is followed by getting your blood moving anyway possible. Quick walk, 20 pushups, stand and stretch….etc
I didn’t start doing all of these all at once, so don’t try. Pick one or two and do them for a couple weeks before adding more. This way you aren’t overwhelmed.
They say you have to do something 12 times before it becomes a habit, but only need to not do it one time to break the habit.
That’s it for now. Please start looking at your life and thinking about what you can do to make it more healthy! Hey why not post a comment below about a change you are going to make in your life today! Now! Forever!
I’ll leave you with one of my favourite quotes from Nike, “Yesterday you said tomorrow”.