My #DadBod Challenge

I am challenging myself to lose 12 lbs in 3 months. That is 1 lb per week (1-2 lbs per week is believed to be a healthy and sustainable weight loss objective).


If I succeed, I will be 199.6 lbs. If I do not succeed, I will shave my beard off. 😨

This is also more than a physical challenge. I also thrive to improve my mental and spiritual health. I'm also challenging myself to do daily meditation. For now, I will be using the 10% Happier meditation app.


2018-03-18

1) 20 minutes of jogging to establish a benchmark (3.17 km)
2) 5 minutes of meditation (my first time)
3) Walked my dog in the trails near my house (Vitamin Nature)
4) Some flexibility and mobility training

2018-03-19

1) Flexibility training
2) Modified 300 workout to establish a benchmark (6 minutes 29 seconds)
→ 20 burpees, 30 push-ups, 50 jumping jacks and 50 mountain climbers (repeat 2X)
3) 12 000 steps
4) 5 minutes of meditation (working/focusing on my breathing)

2018-03-20

1) 10 000 steps
2) 5 minutes of meditation (being mindful)
3) Tonight's training I call: 20s
→ With a 20 lbs dumbbell in both hands: 20 bicep curls, 20 deadlifts, 20 hammer curls, 20 shoulder presses, 20 side obliques L/R and 20 back rows

2018-03-21

1) 12 000 steps
2) 6 minutes of meditation (learning to find time)
3) 20 minutes of jogging (new benchmark 3.26 km)

2018-03-22

1) 13 000 steps
2) 8 minutes of meditation (respond, not react)
3) Foam rolling and core workout

2018-03-23

1) Only 8 000 steps 😞
2) 6 minutes of meditation
3) Modified 300 workout (new benchmark: 6 minutes 6 seconds)

2018-03-24

1) Only 6 000 steps. Toddler did not nap! 😭
2) 9 minutes of meditation

2018-03-25

1) Had breakfast with my friend in Chelsea (mental health)
2) Walked with my family and my friend's family in Gatineau Park (VitaminN)
3) 20 minutes of jogging (new benchmark (3.48 km)
4) 10 000 steps

2018-03-26

1) 12 500 steps
2) 5 minutes of meditation
3) Flexibility, mobility, foam rolling and core conditioning

2018-03-27

1) 10 00 steps
2) 5 minutes of meditation (working with stress and anxiety)
3) Full-body workout


2018-03-28 (aka today I needed an extra hour day)

1) 9 000 steps
2) 3 minutes of meditation

2018-03-29

1) 10 000 steps
2) Ball hockey game
3) 1 minute of meditation

2018-03-30

1) 10 000 steps
2) 20 minutes of jogging

2018-03-31 & 2018-04-01

Easter Break + Family time  πŸ‡

2018-04-02

1) 10 000 steps
2) 5 minutes of meditation

2018-04-03

1) I squeezed in 10 000 steps
2) Today was a get in bed as soon as possible kind of day πŸ’€

2018-04-04

1) 10 000 steps
2) Variety of exercises with 25 lbs dumbbells.
3) Also played dodge-ball without hurting my shoulder!
4) Meditation

2018-04-05

1) Lost my charger for my Garmin Watch
2) Meditation
3) Modified 300 workout
4) Core exercises

2018-04-06

Took a break today. I'm at 3.1 lbs lost with a few days in hand. I'm aiming for 3 lbs lost by Sunday.

2018-04-07

1) Modified 300 workout again

2018-04-08

1) Found my Garmin watch charger (10 000 steps) πŸ‘
2) Meditation (5 minutes)
3) 20 minutes of jogging
4) Flexibility and mobility training

2018-04-09

Took a break. Watched a movie. I did meditate.

2018-04-10

1) 10 000 steps
2) Sprints
3) Meditation

2018-04-10 to 2018-04-15

It's been a busy week. I need to get back into meditation and training... although I am still on pace for losing 1 lb/week.

2018-04-16

1) Back on track with meditation
2) Tomorrow I start training again

2018-04-17 & 2018-04-18

1) Another busy week. I was down 3 lbs instead of 5 lbs. I didn't meditate much. I didn't train much.

2018-04-19

1) Weights (anything I can think of with 25 lbs)

2018-04-20

1) 10 000 + steps
2) Thai Cardio, MMA & Open Roll

2018-04-21 & 2018-04-22

Body was still recuperating from Thai Cardio therefore I walked with my family and practised meditation.

2018-04-23

1) 10 000 steps
2) Free weights

2018-04-24

1) 10 000 steps

2018-04-25 to 2018-04-28

I was having big time issues with my Blogger account and couldn't blog for a while. The issues have been sorted out. On a positive note, I am happy to say that I have lost 6 lbs in 6 weeks.



2018-04-29

I started training at Movati. They had a pretty good deal. 20$ for 20 days. I am no longer a big fan of the gym so I'm only doing things that I can't do at home. I did some bench press and I used the squat rack. Squatting is actually one of the more traditional weight lifting exercises that I do enjoy.

I also tried this neat exercise :



2018-04-30

Today was a big day of walking. 16 000 steps. I also went to the gym. I did some deadlifts and curls.

2018-05-01 to what day are we today?

Rough couple of days lately. I did manage to go to the gym a few times but I also put back on a few lbs. New week coming up.

2018-05-07

Weight keeps going back up but body fat % is dropping. I'm thinking this is caused by the weightlifting I've been doing lately. Maybe it's time to do some more cardio.

2018-05-12

Update: Lately, I've been working on my 2nd Active for Life article. It'll be about schools becoming health hubs, a place where students come to get healthier. Until that's ready, here's a link to my first article: https://activeforlife.com/5-pillars-of-developing-physical-literacy-at-school/

2018-05-13

Feeling fantastic!



2018-05-16

20 minutes of jogging and 20 000 steps!

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