Year end conclusions

Had the last couple of weeks off from training and basketball as the basketball gym is closed for the holidays.

Have been walking most days with the dogs for 2-3 mile walks so I am managing to keep the weight down a bit.

My end of year weigh in was 96.8kgs and 29.8% bodyfat which means that this year I have lost over 2kgs. This is however well below my target weight loss.

The last 3 weeks I have gone back to drinking coca cola which is the main reason that I haven´t got below 95kgs yet.

Although I haven´t lost a lot of weight this year I have definately improved my fitness levels and my arms and legs have toned up a lot. I noticed the other day that I do not get winded any more walking up the hill to my house any more where this time last year I had to stop half way and use my inhaler now I dont even get out of breath. Also playing basketball I can sprint the length of the court without getting out o breath which make playing much better :-)

In a bid to start loosing more weight I started skating again yesterday which was fun but I was really bad and my ankle hurt a bit. My son has started to get into skating as well so next year we are going to go skate at least every other day which will help with my weight loss and also build up leg strength.

I have been thinking about my fitness goals for next year and I have com up with the following:

1. Go one year without drinking Coca Cola. My record is 3 months so this will be hard.
2. Walk with my dogs for at least 30 minutes every day and record the walks with Strava.
3. Do jump training at least 3 times a week.
4. Skate at least 3 times a week
5. Play basketball at least 3 times a week.
6. Use car less.

My main goal is to lose 10.8 kgs to get my weight down to 85kgs by this time next year. I think with the lifestyle changes that I am putting in place in the goals above that my main goal is achievable.

I am dedicated this year to log all of my activities in a jornal and I am going to create a new blog to chart my progress.

Tomorrow I am going to take a lot of body measurements and measure my current vertical jump so that I can keep measuring my progress over the year.

I have decided that I am only going to take weight measurements once a week instead of every day as I was doing as I want to put more focus on lifestyle changes and less focus on bodyweight.

Good walk

Went for a good long walk with my dogs. Was given a blue heeler from my brother in law yesterday as it was my nephews who is away at uni.

Having a few teething problems with my old dog accepting the new dog but they are getting along better.

I tool them for a quick walk yesterday to test them out and things were a little tense. Today things were much better this morning. We walked 1.7 miles and climbed 500+ feet. I changed up the route this morning and took a cattle trail halfway up the Hill and went around the back of the Hill to the top. Also had to re root at the top of the Hill as there were people doing a religious ceremony around the cross that marks the top of the Hill!

I AM still sick and it was a bit of a struggle but the de tour helped as it was a little less steep.

My weigh in was 96.7 kgs and 30.1%.

Slack week so far

This week hás been crazy with work só i havent worked out get. I havê got 2 dog walks in tho só not all bad. Still got a sore throat as well.

Still Ill

Felt reall rough yesterday afternoon and this morning so didnt train today.

My weigh in was 96.4kgs and 30.0% bodyfat.

Still ill

Feeling ill still and now got a headache to go with the sore throat and fever.

I still managed to walk the dog for half a mile although we had to cut the walk short due to rain.

I also did my circuit for the day although the last set was a struggle.

I havê now bought some medicine and an going to spend the afternoon in bed.

My weigh in was better today. 95.6 kgs and 31.1%.

Sore throat again

Woke up this morning with a sore throat and a bit of a fever again!

I was also raining so I did 30 minutes on the exercise bike as a warmup for my skipping workout. Did 13.42km and burned 305 cals. Was on level 1 for 5 minutes then level 2 for 23 minutes and then level 1 again for the last 2 minutes.

Started doing the skipping worout but felt really bad so I am going to start on thurday.

Going to eat breakfast now then go and shoot hoops at the club for an hour.

Ankle hurting bad

Woke up this morning and my ankle is hurting really bad. Still managed to walk the dog and just finished my monday circuit. Walked 1.5 miles and climbed 476ft in 35.09 minutes.

My weighin today was ok 96.4kgs and 31% bf.

Going to ice my ankle now to and take a pain killer to see if I can stop the ankle hurting. Also going to buy a new ankle support today to see if that will help.

My training today was as follows:

Exercise	Sets	Reps
Skipping	3	1 min
Squats	3	10
stepup	3	20
Lataral Jumps	3	20
Front back Jumps	3	20
Squat Jumps	3	10
Stepup Jumps	3	20
Calf Raises	3	20
Plank	3	1 Min
Wall Squats	3	1 Min
Box Jumps (30")	3	5

Iced my ankle all morning and it is feel much better. I am going to ice it some more this afternoon so that I can hopefully do my aerobic skipping workout tomorrow morning.

Sunday training done

Just got back from training at the clube. 2 other people turned up as well so wasn't too bad although I dislocated by little finger on my left hand but it went back in to joint easily and isnt hurting too much.

Shot around a while then played 1v1 for and hour. I lost 50-46 but my shot was getting better with the new pro shot technique. After the 1 v 1 we shot freethrow. My first 10 free throws I made all 10. Then I made another 3 in a row missed 3 in a row then made another 3 of the last 4 shots. The last set of 10 I made 5 of 10!!

My weigh in today was good 96.0kgs and 31.9% BF.

Next week I am going to shoot every day to work on the new shot technique because I am still having problems shooting off of the index finger a lot of the time. I also have to work more at game speed.

Ankle Still Hurting!!

My ankle is hurting still but today I got up and up and walked the dog. I only went half way as I didnt want to hurt the ankle any more. I walked 1 mile and climberd 300ft in 21:13 minutes.

I am now half way through the first of 3 sets of my circuit, My ankle is hurting on the squat jumps but everything else has been pain free so far.

My weigh in today was poor again at 97.3kgs and 30.4% body fat. Up from 95.9kgs this time last week, I am definately going to have to do more this weekend.

Managed to do the 3 sets without problems but my ankle is hurting now that I have stopped.

I am now going to do 30 minutes on the exercise bike.

Did 10 minutes on level 1 and had to stop as my ankle was sore. Going to ice it now.

New Setback

Played basketball last night and when I stopped playing I noticed that my ankle was sore. As the evening wore on it hurt more. I put some ibuprofen cream on it and it is a bit better this morning but not good enough to train on. I am going to take the day off to rest and ice the ankle and see if I can train tomorrow morning.

O a positive note my knee has stoppred hurting!

My weigh in this morning was 96.9kgs and 32.4% body fat.

I have noticed that although I am not loosing much weight at the moment I am deffinately getting thinner. My legs and arms are much thinner and my waist has gone down 2 belt hooks in the last week which is a good sign.

I am thinking that I need to up the cardio a bit at the weekends to try and speed up the weight loss a bit. I am thinking of doing a hour or two on the bike before I go and shoot hoops at the club on saturday and sundays to see if this will speed up the weight loss.

There is a nice easy flatish route that I can do which passes in front of the clube that is around 20 miles.

First Jump Training Done.

This morning I took the dog for a walk up the hill and back. We walked 1.5kms and climbed 486ft in 33 minutes.

After the walk I did my first jump training workout. Each circuit took 19 mins so the 3 circuits took 60 minute with the rest periods in between sets. As I was doing the training I added 2 new exercises. The workout was as follows:

Exercise	Sets	Reps
Skipping	3	1 min
Squats	3	10
stepup	3	20
Lataral Jumps	3	20
Front back Jumps	3	20
Squat Jumps	3	10
Stepup Jumps	3	20
Calf Raises	3	20
Plank	3	1 Min
Wall Squats	3	1 Min
Box Jumps (30")	3	5

After the training I did a 10 minute cooldown.

My weighing in today was 96.2kgs and 30.4% bodyfat.