Wearing my Sleek Geek badge with pride!

Half way through this week, i had another "fat" moment again.

I looked at myself in the mirror and thought damn - i really thought that there would be a LOT more progress by now - 7 weeks later...

So i took a photo, had a look and then went back to my original Sleek Geek submission pic to compare.

What i saw though was two different people.


Suddenly there were muscular curves, a bit more definition, lines where there werent lines before...

And it made me realise that if I can do it, anyone can.


All it took was 7 weeks of dedication to train properly, eating healthily - and admittedly i had a pizza or two during this time... and yes, one or two boozy nights out on the town.

But that's what i meant with the whole "Sleek Geek is sustainable" thing a few days ago.

Being dedicated to this program didnt stop me from "living". It made me a LOT more conscious of what i ate and drank though.  And yes, if you want better results, stay off the booze and junk food!

I'll continue on this journey -  I wear this Sleek Geek badge with pride.

All i now need to do is get that T-Shirt ;-)

I'm not really one for half-naked pics posted on social media, but for those who need some motivation, herewith a little Progress comparison pic... 

All it took was 7 weeks!

There's NO turning back!

Wow, what a week!

On the work front, things have been absolutely crazy busy, so i sadly didnt have much time to put aside to write the blog every day.

We're nearly done with week 6 and that means that we only have 2 weeks left.

Having said that, if i go back and read posts written two weeks into the challenge, i see that i already started noticing changes in my body within the first two weeks, so needless to say that the last two weeks will be as crucial to change than any other week of this challenge.

But having said that, even though we'll be submitting final results in two weeks' time, i dont think that this journey will end there.

I dont think that I will go back to my old ways. There will be no couch-potato business going on. No bad eating habits, no skipping gym sessions...

There will be more Warrior Races and more Newspaper stories!

More Sleek Geeking. More eating clean and training dirty!

What i like most about what i've learned through this Sleek Geek journey, is that THIS is a true life-style thing. It's sustainable - unlike programs like Body for Life etc.

About 6 years ago, i tried out a 12-week Body for Life course but found that it was too restrictive. I couldn't live like that. It was not sustainable at all. I got angry and at the end of it all, i finished the 12-week program and went back to my old ways.

Not only did the Sleek Geek challenge seem more doable, more sustainable, more fun - but also the sense of community that i got from fellow Sleek Geekers through Facebook and Twitter just made it so much more worth it.

Everyone sharing their stories, giving advice, motivating each other and introducing me to new things like Paleo or the Tissue Salts when i had a cold... little things like that, made a huge difference.

To those who are in later Heats, stick it out!

It's all worth it!

It's better to train hard and be uncomfortable for an hour a day than to be overweight and uncomfortable for the rest of your life.

Happy Easter!

Leo x

3 weeks left - Crunch Time!

I havent written in a few days, and one or two followers of this blog actually told me that they've been missing reading my daily updates.

I just got a bit distracted and have been a bit busy.

Writing a blog definitely takes dedication and can consume a good hour or more of your day just to get the right message across.

So we have 3 weeks left on the Sleek Geek Challenge and it's definitely crunch time now.

A week or so ago, i switched over to the Paleo diet and i have already seen a further improvement on my body.

At 97kg's, I was at my heaviest in October 2012, and I am very happy to announce that to date, i have lost 10kg's of fat, and have build a good amount of muscle too. My current weight is 87.9.

I measured my body fat percentage on the new "Tracker" devices at a new Virgin Active, and i believe these machines are a bit more accurate than the old ones...

According to this Tracker, my body fat percentage is down to 14% - which is great news to me!

But the BMI (Body Mass Index) measurement seems quite bizarre - according to the charts, i'm nearly obese... Which i know i'm not... So If anyone can explain that to me, please do so?

Another great indicator of the changes has been my jeans feeling all baggy, some of my shorts literally falling off, and my being able to wear shirts that i couldnt wear a mere 6 weeks ago...

We have 3 weeks left on the challenge, but having come this far, and having made such great improvements, i dont think that i will ever allow myself NOT to train again.

I might not win the Sleek Geek Challenge in terms of being the buffest or the thinnest, but it sure gave me back the confidence to make me feel like a winner again.

To the next 3 weeks!

Leo x

The Warrior Race

On Sunday, I took part in The Warrior Race's Rookie Challenge which is basically a 7km obstacle course - and believe me, it's everything you think it is - and more!

I managed to convince 5 of my friends to enter the race with me as a team, and together we set out to tackle each challenge as a team, helping each other through, over and under obstacles, all while having fun!

The course consists of 15 challenges, all requiring a relatively good level of fitness to complete - some more demanding than others - set approximately 500m apart.

Take into consideration that your first set of challenges are water-based, and then you end up in dams of mud half way through the race, you're pretty much dirty from the word go.

The Mud-Monster challenge was, in my opinion, the most challenging of the lot.

You basically slide down a hill into a pool of mud that reaches your middle. Then, as soon as you've walked through to the other side, you have to try get yourself out of this mud dam, up a hill that's about 1.5m higher than ground level - but with all the slippery mud, zero grip and no place to hold, the task requires team work to push you up and over - into another mud pool.

You go through three of these mud pools till you eventually reach dry ground again to continue the race.

Another highlight was the Ice tubs called the "Deep Freeze" - which is exactly what it says. Swimming through a container filled with ice... Brrrrrrrrrr!

From a physical exercise point of view,  the track was quite demanding, requiring you to use every muscle in your body to get you through the course.

Apart from this, you end up full of cuts and bruises from leopard crawling, jumping over things, climbing up walls, jumping off platforms and running over a very rocky hill!

Needless to say, I didnt make it to gym on Monday morning - because i needed the day to recover!

But it's definitely something i will do again!

Bring on 11-12 May for Warrior 3!

The beat goes on...

The other day, somebody asked me where i get the ideas from of what to write about when i blog about my Sleek Geek Journey - and i said, i actually have no clue.

Some mornings i'll sit at my laptop and just start blurbing about how i feel at that very moment - other times i give a lot more thought to it, discussing topics with Graunt while training and how this experiment i'm doing can benefit others.

Well, seeing as it's Friday, and the end of week 5, I decided today to write about my iPod Play-list.

So here's the thing - Even though I train with someone, and we talk a lot during training sessions, I always have 1 of the headphones in my ear... But on the treadmill, the songs on my playlist normally dictates the speed i'm running at... or, the beat to which i do my cat-walk, while walking at a steady pace...

Making a Top 10 list is quite difficult actually, because they're not necessarily my favourites - but they're the most fun to work out to.

So in no particular order, let me share my list with you: (with Youtube Links)

Goldfish - Soundtracks & Comebacks
Madonna - Hung Up
Justin Timberlake - Sexy Back
Gwen Stefani - What you waiting for
Whitney Houston - Million Dollar Bill
Pink - Blow me one last kiss
Michael Jackson Wanna be starting something
Foster and the people - Pumped up kicks
LMFAO - Party Rock Anthem
David Guetta feat. Jennifer Hudson - Night of your life
Elton John - I'm stil standing
Sonique - It feels so good
Kylie Minogue - Aphrodite
Glee (Salt n Pepa) - Push It
Groove Armada - Get down

The list goes on... and too many cool songs to mention...

But next time you spot me with my headphones in, one of these are sure to be playing...

Taking a rest-day

Since recovering from this cold, i havent been 100% good for gym really, and after Tuesday morning's weird loss of energy and lightheaded-ness, i decided to take a rest day and not train yesterday.

Instead, i slept late, went to work, came back in the afternoon and made myself some healthy food to munch on while catching up on some series.

I also made a point to get to bed early and to sleep for at LEAST 8-hours... i managed a good 9-hours in the end and felt well-rested and fresh when i woke up this morning.

Tonight I'll do an arms session and try to get to bed early again.

Another reason i dont particularly want to overdo it after not recovering a 100%, is because, like i said earlier, i'm doing The Warrior Race on Sunday 17 March.

I think a good session on Friday and Saturday morning should do the trick - and then balls to the walls again on Monday morning!

Mid-Challenge Weigh-in

Last night i submitted my mid-challenge measurements, and i must say that i'm pretty satisfied with the results this far.

Having read about other people losing 20cm around their waist, i felt a but like an under-achiever, but then reminded myself that my journey is slightly different to theirs in that I was never 'that' overweight to begin with.

I'm merely trying to get fit, active and healthy again.

This morning Graunt and I did Chest exercises, but half-way through the training session, i suddenly had no power to push weights,  i started feeling a little light-headed and suddenly turned pale.

Even though i dont have any more physical evidence of having a cold, I guess my body is still under a bit of strain, which is why it acted like it did.

I continued training, but cut back on the intensity and just monitored myself after every rep.

Eventually i started feeling better and moved over to my cardio training but again, didnt push myself to the limits.

I will need to take the next day or two slow, as i dont want to exhaust myself before The Warrior Race which I'm running on Sunday but want to try get in one or two endurance sessions before the race.

I also believe i have some local celebs reading my blog at the moment - so a special mention to those ;-) You know who you are! Thanks for reading!

Happy Tuesday!

LS x

The Half-way mark

Today is officially the start of the half-way mark.

4-weeks down. Another 4 weeks to go.

The next few weeks are crucial for results in Heat 1 of the Sleek Geek Comeback Kid Challenge!

On Thursday i was man-down because of a little common cold, but after resting over the weekend, getting some Vitamin C, Viral Choice and my new favourite cold cure - Tissue Salt - I woke up this morning feeling fit and ready to take on gym again. (Thanks a lot to the Geeks who suggested i get Tissue Salt! It worked like a bomb!)

Graunt and i had a great shoulder work-out this morning and i did some cardio again afterwards.

But for some strange reason, it feels like I've reached a plateau in terms of losing weight.

I can see my upper body (arms, chest, shoulders) changing shape, but for some reason it feels like my middle is staying the same.

From what i understand, my body has adapted and become used to this "new" lifestyle, whether it's the workout routine or my calorie intake. As a result, the metabolism slows down, so you burn less calories and of course, lose less weight or stop losing weight entirely.

Another common mistake is overdoing it on the cardio - which i am guilty of.

Too many cardio days or too long of a cardio session negatively impacts muscle-building efforts as it reduces the body's production of testosterone - which is responsible for building lean muscle.

Graunt did however comment this morning that i'm 'looking all lean...'

I know i started off saying i'm going stick with the blood-type diet during this challenge, but i dont feel that it's necessarily working as effectively as other diets that some of the other Geeks are following so I'm going to park that idea for a little while and try out the Paleo diet. I might stick to some of the principles of the blood-type diet by still avoiding the "toxic" foods on the list but I'm definitely keen to try it out.

To me, my entry into the Sleek Geek Challenge is like a personal experiment, and that's why I'm trying out everything.

In the meanwhile - go read the beginners guide to the paleo diet  for a fun lego-type illustration of that it's all about...

A little set-back - A common cold!

I'm half-way through the challenge, and i woke up this morning feeling bleak.

Not because i'm tired or sore from training, but because i'm down with a bit of a common cold.

And we all know, when grown men are ill, they are the biggest babies... and i'm one of them...!

I just want to stay in bed, be nursed, eat chicken soup and drink orange juice.

Oh...and watch "Ferris Bueller's Day Off"

My biggest concern right now is obviously how much this might set me back in terms of training. In the last 4 weeks since i started the challenge, I trained 6 days a week - possibly overdoing it a bit. I guess the lack of sleep might have contributed too - considering the ink wasnt even dry after my "Fatigue" post - when i started feeling sick.

I posted about this cold on the Sleek Geek Facebook group and was quite amazed at the amount of responses I got about how to handle- and treat it.

General consensus is not to train, to rest, take Vitamin C and quite a few people suggested Tissue Salts...

Seeing as my Sleek Geek Journey is all about experimenting with new things that I've never done before, I've decided that I'll get myself some Tissue Salts.

Tissue salts are a group of minerals that should be present in the body for it to function optimally. But unhealthy lifestyles often deplete our reserves, leading to illness.

Clearly, with all the changes that I've put my body through over the last few weeks, the minerals need to be adjusted and supplemented in order for my body to repair, maintain and nourish itself.

I've also found an article online that claims that if you follow a healthy diet, a good exercise regime and take tissue salts, it will detoxify your body and will improve your metabolism. When your metabolism rate is higher, you will be able to lose more weight too.

So let's hope that I can shake this nasty bug in a day or two especially considering that I've just started training harder to take part in the Warrior Race in 10 days' time!

This might be a set-back for a day or two, but i wont let it get me down!

Happy and Healthy Thursday!
LSx 

Fatigue

I thought I was the only one feeling a little fragile this far into the challenge, but after reading some comments on the Sleek Geek Facebook Group, I'm happy to see that i'm not the only one who feels this way.

This morning, I decided to give gym a skip - and sleep. 

We all know that sleep is a key component to the training.

I've written about my sleep app (Sleep MotionX) before and how it monitors your sleep cycles and wakes you up at the optimal time - and it's been working well.

Late nights due to social events or work sometimes cuts into our sleep - but luckily sleeping in on Saturday compensated for any negative effects that may have accrued from such a regime during the week.

But then, there's "Sleep debt".

Your body knows when you've cheated it of a night's rest, typically7 to 8 hours-and it keeps a biological ledger of sorts if you continue to do so. 

Is that why we've all just reached this state of fatigue? 

We've all been pushing ourselves for the last 4 weeks, made radical changes to our lifestyles, changed our diet and burnt a lot more energy than what we normally would have done... 

Good sleep habits will foster regular good sleep, and the more of these you incorporate into your lifestyle, the better your sleep will be.

 
But all you should do when you're tired is sleep! 

 

 

CRAAAAAVINGS!!!

I've never really been a big fan of chocolates, but since Monday I've had this craving for Chocolate.

It carried on through the whole of Tuesday, but i refused to give in to the craving.

On Tuesday evening i was invited out to dinner at a friend's house, and what did i buy her as a gift?

Chocolates.

Secretly hoping she'd open them after dinner, i ended up buying myself a low Kilojoule fruit bar  at Woolworths while standing with her box of chocolates in my hand.

If there was one thing i would normally crave, it would be Salt & Vinegar Pringles... or Simba chips for that matter. But Chocolate?

It has apparently been claimed that you can get addicted to chocolate and now there is new scientific evidence that reveals chocolate contains some addictive qualities.

Researchers claim that the same alkaloid compounds found in alcohol are also present in chocolate.

But the thing is, i've never been a fan of chocolate, so why the cravings?

Eating chocolate makes you feel good, because it increases levels of serotonin in your brain.

Serotonin is the neurotransmitter that is responsible for feelings of well-being and enhanced mood.

High levels of stress can also make you crave chocolate, since increasing serotonin levels can also lead to significant reductions in anxiety. I guess that might be one of the factors. I have been feeling a little stressed the last couple of days.

So, at the end of a very healthy dinner, Miss Vivienne served Chocolate Mousse for desert.

She served them in little espresso cups.

Just enough to not make me feel guilty for having it and just enough to kill the craving.

Changing the pace

Today marks the start of week 4 on the Sleek Geek Comeback Kid challenge.

Up until now, i've done a fair amount of weigh and cardio exercise, i've been eating properly, i've been taking meal supplements and i can definitely see progress.

This weekend, I did however realise that now's the time to change the pace and work a little harder.

Not that i havent been working hard...

So at 8am on Sunday morning, i headed out to a S.W.E.A.T 1000 class with Johan to tackle one of the most demanding excersises i've done in a long time!

S.W.E.A.T 1000 - Specialised Weight Endurance Aerobic Training. Quite a mouthful! 

"A total body work-out, S.W.E.A.T. 1000 interval training works by asserting different positive stresses and strains on so many different factors to the human body. "

"Integrating the components of interval training, functional training, core stability work, athletic training, and agility training – it is basically the result of taking everything that is the highest level of physical training and putting it into a 1 hour  dynamic, action packed class that is different every single time."

What i loved about it though was, firstly, the music... and then secondly, they turn off the house lights and all of a sudden it looks like a night club in there, with fluorescent lights and disco balls and pumping music... A clubbing experience to kick start your day!

I must be honest though - i did crash an hour after completing the class... I was knackered!

So much for wanting to rest the entire weekend...

But after a good nap, I thought about what i've just put my body through. I realised that i've just pushed my body to where i've never pushed it to before and realised the potential it has / i have.

So the bar has been raised and i know what i'm capable of.

Let's tackle week 4! We're almost half-way!

 

Rethink your drink...

So all of us Sleek Geeks are making a real effort in terms of selecting healthier options when choosing food and thinking more consciously about what we consume.

We all tend to eat too much sugar, we crave it, and we've all agreed that it's NOT good for us, hence - we're doing the Sleek Geek Comeback Kid Challenge.

It was not until i saw this picture below that i REALLY understood the amount of sugar in a soft-drink - something that we've all had from time to time.

 

This image, a relatively simple way to demonstrate the quantities of sugar in drinks, made me ask the question: We wont eat 40g of sugar with a spoon, so why do we drink it out of a can of Coke...?

Not to mention a can of Coke, mixed with alcohol like Brandy or Vodka on a night out on the town...? And we dont just stick to ONE drink - we have multiple...

Soft drinks are the leading source of added sugar in our diet, so then we think oh, we'll go for a healthier option like Fruit Juice or Iced tea - but many bottled teas and juice drinks are also loaded with sugar. 

I personally made the mistake of "only' drinking fruit juice for a good year or two - which resulted in me gaining weight and not understanding why.

And honey... dont fool yourself thinking Vitamin Water is a healthy option either... 

I ended up being quite fascinated with this topic and found a really cool website that demonstrates the amount of sugar in food and drinks... which will definitely make me rethink my drink next time i'm thirsty.

 

I guess no pain, no gain...

I started picking up heavier weights again yesterday and this morning - and believe me, i can feel it!

My shoulders, back, chest and arms are in such pain today that even a simple task like getting dressed turns out to be a rather painful exercise.

And then there are shin splits too from swapping the treadmill for an outdoor run this morning. I didnt think the difference between running indoor vs running out on a grass track would be so severe - but it's quite something let me tell you!

Even with my new Reebok Zigtech trainers, i could feel every single bump on the track... but then again, it was pretty cool to take in some fresh morning air so early in the morning.

As we're about to end Week 3 in 2 days' time, i need to start focusing on my diet a lot more seriously...

I've been good in terms what i eat - but I think i need to be a LOT more strict.

Cooking at home - and cooking for one - tends to be a bit of a frustration for me because it either means that i'm eating the same meal 5 times a week - or that good fresh food gets chucked away and wasted because i dont consume it fast enough.

I've been thinking about trying out a company called Lean Food Works to do weekly personal meal planning and catering for me... Check out their website if you, like me, are struggling to keep up with the demands of a strict eating routine.

So, with all the complaining out of the way - I think the only way to look at it is by realising that you will never know your limits unless you push yourself to them.

Happy Hump Day!

LS

What moves you...?

Since i started this blog a few weeks ago, quite a few people have come up to me to say that they've ready my blog and that they quite like the way it's written and how it motivates them.

I guess, in some way, that was the intention behind it all.

Not only does it serve as a reminder to myself about this Sleek Geek journey i'm on, but it's also to inspire others by sharing what i'm going through on both a physical- and emotional level.

There are so many inspirational stories on the Sleek Geek site but this past weekend, i ran into an ex colleague, who inspired ME!

I havent seen him in a while, but when i bumped into him at a birthday party on Saturday, I barely recognised him.

Kyle had lost an astonishing 35kg's!

When i asked him why, he told me the truth. He needed to!

And as hard as the reality he faced was, he sure made a GREAT job of it... and again, it proved, if HE can, then so can I !!!

Just like my other blog, www.accordingtoleo.tumblr.com - which is my journey of self-discovery and recovery from a difficult phase in my life, I can only hope to inspire others through sharing my story.

My story might not be as drastic from overly obese to thin in 8 weeks, and I have no intention of calling myself a 'bodybuilder' after this - but my story is an honest, objective account of what Average Joe experiences during challenges like these.

Me, working at it, this morning at gym...

Oprah once said that her constant prayer for herself is to be used in service for the greater good... And i share that sentiment.

Everything in my instinct tells me that I should be doing something, I should be lending a hand.

I should be sharing my story, I should listen to others and i should help make a change where i can.

And i think Elan has hit the nail on the head with Sleek Geek. His goal is to inspire 100 000 South Africans to transform themselves and lead a better quality life.

I'm only one of 100 000 but judging by the followers on Twitter and Facebook and the interaction between the Sleek Geek community, that goal is very achievable.

You've all read about my bad days. My fat and ugly days. But you've read about my good days too. The days where i saw change. Where i felt it...

That is what moves me. To share this with others out there, who like me, have often felt that they're alone in this and wanted to give up but pushed through - because we can!

So, ask yourself. What moves you?

What makes you get up in the morning to go to gym? What makes you choose that healthy meal over junk food? What pushes you to pick up a weight slightly heavier than the day before.

I look forward to looking back at this challenge...

Like Gandhi said... "Be the change you want to see in the world..."

Sunday Confession

Like any good Catholic, I guess it's confession time...


Why? Because i'm human... and although I'm trying hard here, I did let slip over the weekend.

Today marks the start of week 3 of the Sleek Geek "Comeback Kid" challenge, and so far it's been a pretty cool journey.

I've been a good boy. Up until this weekend, that is.

It all started with an invite to a birthday party on Saturday afternoon - followed by another event on Saturday evening...

Although i didnt overindulge on alcohol consumption, i did break my own rules this weekend by having two...three... maybe four drinks...

And then i guess i have to confess about the Wimpy Burger and Chips at 3am Sunday morning... on the way home too...

I did pop a fat-burner after though... Guilty conscience i guess...hahaha...

Up until this point, i've been very strict in terms of my diet and not drinking so i had to work extra hard at gym this morning to get rid of the toxins...

Look, you're going to have cravings. You're going to want to have a drink. You're going to want to eat something bad...  But if you do, know that there are consequences and that you have to work extra hard to get back on track.

The funny thing is, even though i've only been in this challenge for 2 weeks, already my body struggled to digest the burger and my tolerance for alcohol was much lower which meant that I spent Sunday recovering a bit more than what i normally would have... It's poison let me tell you... Poison.

So here's to a clean page.

Three hail Mary's and an extra 20 minutes on the treadmill...

(Oh... and i'm not really Catholic..)

If they can, so can I - Those Before and After stories

My alarm woke me up at 05h00, i got up, had a pre-workout drink, brushed my teeth, got dressed and left for gym only to realise that the mood i woke up with yesterday is long gone.

I was driving along, singing... at 05h30 in the morning... *chuckle*

Amazing what those endorphins can do hey!

Arrived at gym and had a good arms work-out with Graunt.

NOT the greatest pic, you were right G! ;-)

Late last night, i had a telephonic conversation with a friend, a former male pageant winner, who himself went through a complete body transformation, and we discussed my previous blog entry on feeling a bit 'fat and ugly' - but how I feel so much better now.

I then told him that i still struggle to look at the "before" pictures i posted on my blog and used as part of my Sleek Geek Entry but then he told me how important it is to have those little reminders of where we came from to keep the focus on our goals.

His before and after pics served as a great inspiration.  What inspired me more was that he used that transformation for the greater good, applying himself to become a role model to others, inspire others and most definitely change the lives of others.

Having seen his transformation from fat to fit made me realise yet again, if he can do it, then so can i.

The progress that i've made in a mere two weeks is noticeable enough to keep me going - because i want to see more!

Then i took another picture to compare with my first pic - to which my friend jokingly replied "You need to get a tan".
 
A great source of daily motivation has been the results of other people that Elan posts on the Sleek Geek Facebook group as well as on the SG Website.

And through other websites i've seen young and old, male and female, fat and thin, all races - everyone transforming their lives through being active.

That left me with one thought - If they can, so can i...

Watch this space,

Leo

(here are a few other transformation pics, just because...)

"But i dont wanna..."

As per my Video Diary post this morning, I really struggled to get myself going today. To get out of bed, to wake up properly, to get myself motivated to get into the car and go to gym...

I had a brief moment where i had one shoe on and the other shoe off and i was like... "But i dont wanna..."

Then i looked myself in the mirror, pulled myself together, got into the car and had a good work-out.

I think, like most things in life, you need time to adjust to a change in routine.

New habits, apparently, take 21 days to form.

About 50% of our everyday lives is habitual. While we're awake, then, about half the time we are repeating the same actions or thoughts in the same contexts. Automatically. Without thinking.

It's part of the reason change is so hard.

So here i was, normally sleeping till 8am and grabbing pizzas and beers with my mates in down-time... or just watching some TV...  And here I'm now - actually changing my routine on a larger scale.

I've changed my sleeping patters, my diet, my gym routine (or the lack thereof...), my social life... all to become a little more focused on the results I'm trying to achieve here.

Considering that I'm only in the early parts of week two of the challenge, I completely understand where this "But i dont wanna" thing came from.

It hasn't become a habit yet.

But after training this morning and getting the endorphins flowing, I felt better and was glad that I actually made it to gym.


The reality is, habits are easier to make than they are to break. If you repeat a behavior often enough, those synaptic pathways are going to get worn in. The human brain is a very adaptive piece of machinery.

So here's to tomorrow... Let's make this a habit!

Watch this space,
Leo

Video Diary - One of THOSE mornings...

Day 8 - Those little injuries

Oh those little injuries...

I'm not saying this out loud, but the reason why i've been walking with a little bit of a limp the last few days is because I went for a run with my new trainers and got a bad blister from it... But listen, that apart, those Zigtech Reeboks are freaking awesome!

Then, this morning while doing back exercises,  i noticed a pinched nerve between my shoulder blades - whether it's from yesterday's chest exercise or from sleeping in a bad position, i could really feel it... But then again, nothing that a good massage cant fix.

We've all sustained injuries in the past that we never really paid good attention to at the time, and as we get older, they start haunting us.

My problem is my lower back.

In 2005, during a trip to the Caribbean, i sustained a back injury at an "island night" themed party - where i did the limbo... (Insert laughing sounds here)

The alcohol sort of numbed the pain that night, i was 23, remember, but a day later, i couldnt feel my legs.

I damaged the cushions between L3 and L4 which cost me months of physio therapy to recover but 8 years later, the after-effects of that injury are still clearly evident when doing exercise or driving long distance etc.

Now, at the age of 31, i'm taking extreme caution of my back - and again, this is why i'm stressing how important the correct form and technique is. Like i said yesterday, it's NOT always about the weight of the weight...

We're going strong on day 8. I'm feeling noticeable differences in the way my clothes fit. My jeans feel a little looser, i've had to tighten my belt through another hole and my shirts are hanging a lot more loose.

Physically a lot of changes have been going on with my body... but mentally too - I sleep better at night, I feel a lot more focused, I'm generally happier and in a better mood... So clearly something good must be going on.

Oh...and the protein shakes have started tasting a little better...

Watch this space,
Leo 

It's not always about the weight of the weight...

Being completely new at all of this, I've always felt quite intimidated by walking into the free weights section at gym, avoiding it at all cost, only using machines and cardio equipment.

This was because i felt, there is no way in hell that i'll ever be able to pick up "those" weights...

When i started training with Graunt, he had already been quite seasoned at training in the free weight section and walking into that area with him made it seem a little less daunting.

During the first week of the Comeback Kid Challenge, we spent every day working one of the muscle groups in that area.

Soon I started recognising the other people from the previous days, exchanging a smile or a hello - making me realise that these buff guys are actually not as bad-ass as they seemed from the Treadmill's side...

Initially it took some getting used to in terms of balance and form to get it right, but as soon as i had it down, i got more into it.

I started off with very low weights - because i was being cautious about hurting myself - but then Graunt said to me that it's not always about picking up the heaviest weight - do it gradually. 

What is more important however, is form and technique.

For the first set, I'd start on a very low weight, getting into the correct form and using the correct technique. Once i completed one or two sets with a low weight, using the correct form and technique, i'd try out a heavier weight for two more sets.

If i felt brave, I'd do set four at an even heavier weight but lowering my rep counts then.

And once i 'got it' - i started enjoying it. 

Fitness is supposed to be enjoyable. I'm definitely excited about looking better, having more energy and improving my overall personal well-being. 

Working out isn't difficult either and i've made a switch in my head to make it to the gym, make the most of my time there, try to become better, and experience a feel-good rush from the experience.

Watch this space!

LS

Week 2 - Ready, Set, Go!

Today marks the start of Week 2 of the Comeback Kid Challenge.

Woke up this morning feeling a little bit beaten by the weekend... I had a round-the-clock schedule on Saturday filled with activities and two parties... and i will confess, i did slip and have a drink.

But then again, that didnt hurt me. All it meant was that i had to work a little extra harder this morning which i did.

Sunday I went for a swim at gym - treated it as a recovery / rest day but had an urge to be active... 

By now I'm relatively used to getting up early (5am) and being at gym by 6am. It does make me feel like i get a lot more done in daylight - whereas before i'd wake up at 8am, be at the office by 9am, go to gym at 6pm and only get home after dark.

Making conscious decisions about what i eat has also been going well - and drinking Protein Shakes and supplements are also less of a hassle than what i initially thought it would be.

It all comes down to planning.

Like i said before, i pre-pack everything the night before and have it ready by the time i wake up.

In terms of lunch and dinner, I cook a fresh meal every night but make enough to have for dinner and keep some for lunch for the following day. Alternatively, I have a Tuna salad or a Kauai wrap.

Heat 2 started today as well - and to those who have just started, push though! I'm looking forward to seeing who we're competing with!

Happy Monday!

LS

Why limit physical activity to the gym?

A lot of people tend to think that by being on a program like Sleek Geek, you have to go to gym every day.

Well, to be honest, not really.

Why limit physical activity just to gym?

I run a group called OUTdoorsJHB which basically promotes outdoor activities for like-minded guys based in the Joburg area.

In recent months I've gone Rap-Jumping, Rock Climbing, Trapeze Swinging and this past weekend we did a Canopy Tour in the Magalies.

When I was living in Cape Town, it was a lot easier to do more outdoor activities and i would often go for a run along the Seapoint promenade or get a bicycle from Point Virgin Active and take it for a ride all along the coast line to Clifton and back...

There's also the beautiful Green Point Park - which is something that makes us Joburgers very envious...

I guess all i'm trying to say is dont limit yourself. If you feel that gym gets a bit monotonous, go cycle with a cycle group or take a hike with a hiking group... But get out there!

Joburg, has a lot to offer and my purpose with OUTdoorsJHB is to spend less time in the same old restaurants, having the same meals, talking about the same things...

Apart from having fun, you'll get a great adrenalin rush, a good work-out and it's good for your mind too!

The trick is to find what makes you tick!