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Fitness Catch-up – Crunch Week

Between the barrage of colds, repeated bouts with the flu, an onslaught of work, and an overall not entirely uplifting atmosphere in the city lately, the focus on my personal fitness hasn’t really managed to become a priority, despite it’s prominent placement on my new year’s resolution list.

Though I wouldn’t have thought myself sedentary, being reduced to a wheezing, sweaty mess while jogging and pushing my son in the Chariot this past week was a moment of reckoning. Perhaps worst of all, I was running with my brother and had to rely on him to push the chariot for the majority of the 10km route. It didn’t take a session of deep meditation to isolate the cause; My regular lunch runs and morning gym workouts have come to be replaced with eating out everyday (pho, donairs, pizza, etc) and sleeping in respectively.

The response, shock the system and revive my old, hard fought morning rituals and regular workouts. Though it won’t be sustainable for much longer that a week, I’m going to kick off a Fitness crush week, with the overarching challenge of trying to lose 5 pounds in 1 week. I figure, it’s important to act now, while the guilt and shame are fresh, providing some solid motivation for change. The process won’t be enjoyable, mainly because I have significant inertia to overcome, but I’m confident I’ll be able to live without a pleasure feedback loop for 7 days (maybe 6 days, if a cheat day is deserved we’ll see :)).

Right now, or rather, just before I sat down to write this post, I weighed in at 202.5. I’m gunning for 197.5 or better by next Sunday.

It’s going to be something; 7 days of high protein and high fibre eating, 5 days of morning gym sessions and 6 days of lunch Carido. But perhaps, what I’m dreading most, is Saturday morning Yoga – I can feel my muscles screaming and my joints popping in inflexible protest already.

Here goes… getting old wasn’t, or rather, isn’t as advertised.

A Look Back at 2014 and a Glance Ahead

2014_revue

When 2014 started out, I’d hoped it would be a life changing year, a complete departure from more of the same. In short, I/we succeed in most aspects of that and conquered most of the goals we’d set.

A short summary of the goals for 2014:

  • Run a Marathon PB (faster than 4:01:00)
  • Have a great family vacation
  • Try and start a Family
  • Get Business Income to >$1000/mo

British Virgin Islands

BVI_2014

The spirit for changing everything was of course fueled by our first sailing vacation and our first tropical christmas. We rang in the new year last year with Great Friends (old and new) on the S.V. Liquid Sunshine, cruising around the British Virgin Islands.

It was a great trip and proved the concept to my wife, Jen and I both that we loved not only the idea of sailing, but sailing itself and everything that came with it.

Greece Trip

greece_trip

On the Heels of that Trip, we packed up and headed to Greece, meeting up with my Parents, Brother and Sister on the way. To be as concise as possible, it was a mind blowing trip filled with surreal views, broken landscapes, and more history that I could digest. It was an epic 4 days in Athens, exploring the sites of a city in turmoil wrapped in history, followed by 6 amazing and unbelievably relaxing days in Santorini, hiking, sunbathing, swimming and just taking in the spectacular views of the Caldera. This vacation will be hard to top, but I’m determined to see it happen in 2015.

After a disappointing lack of training discipline forced me to downgrade from the 2013 Calgary Marathon to the half Marathon, I was more determined than ever to train harder than ever. This led to some great accomplishments toward improving my health and fitness, but moreover I crushed my goal of breaking 4hrs, running a 3:39:21 Marathon. I This year I want to top that, set another PB with a stretch target of a 3:25:00 or faster.

Charlie

charlie_revue

The other highlight, and perhaps the most monumental event of the year was the birth of our first Son, Charles Edward Furey on November 30. There are few moments in my life where I can honestly say I’ve been lost in an upwelling of emotion, but seeing my son for the first time is top amongst them. It was an unbelievable experience, and through to this day it’s been amazing ride. The secret has been just rolling with the changes as they’ve been coming. Sure there’s been sleep deprived nights and some challenges in getting the little guy to settle down, but it’s been absolutely amazing.

Looking Ahead to 2015

This post is starting to get a little long so now, I want to spend a few minutes to just give a brief glance ahead with some goals for 2015 and beyond..

Health & Fitness in 2015

I hit my lightest weight just days ahead of the marathon in 2014. It felt absolutely amazing. However, an unexpected side effect of crushing my goal, was that I sat back and bathed in the “glory” of my self accomplishment and let myself deteriorate. Now that I know it’s doable, I’m determined to crush it with a goal of losing 15lb in the first 5months of 2015 and keeping it off. I want to reduce the body fat percentage from where it hovers around 18% to 12% and hopefully in the process get some ab definition.

In 2014 I walked almost 1.8mln steps (since starting tracking on August 4).

fitbit progress running_progress

In 2014 I ran 1,157km over the course of 105hrs burning 106,272kCals.weight_2014

and While I hit my goal weight at race time, I lost that and pretty much ended up right where I am.

I’ve also realized, data is power in tracking accomplishments here, my 2014 progress is shown above but there are holes – So I’m resolving to rigorously track my Calories and my progress with body measurements, weight &PF% (already pretty much doing this), Heart Rate and Blood Pressure – in addition to progress photos which I hope to post here at regular intervals.

I have a plan to achieve this, but for the purpose of a concise post, that will come in a separate future post.

2015 Business Goals

Last year I had a goal to hit $1000/mo in stable income from my side businesses. This was not achieved, in short, 2014 was a year Matt and I brainstormed and tried to reboot our efforts a few times, but each time losing momentum. I’m probably the chief guilty party here with allowing myself to become hopelessly distracted and allowing that to subtract from the momentum of the team.

Overall, 2014 business income average ~$ 96/mo, which I suppose isn’t bad as it paid expenses without having published 0 new apps and 0 updates. Further to that, it appears my AdMob account stopped working in Q3.
No way to sugar coat this, a complete failure in achieving this goal with no serious effort put toward and only my own laziness and lack of motivation to blame.

2015 will be difurrently working a plan to change this, but for 2015 the goal is more ambitious; Annual Average income of $2500/mo and exit rate cash flow of $5000 during the month of December, 2015. Starting at the End of Q1 2015, I’ll issue Quarterly updates on progress against the plan.

Again, details of the plan to achieve this will come in a separate future post to keep the length of this post in check

Projects for 2015.

We may be aiming a little high here, but both Jen and I like to feel busy around the house. Toward that goal, we have a few projects in mind:

  • Finish the Garage interior: I’ve always wanted the garage to be a place of work, not just storage. Right now it’s a mess; I’m looking to add some electrical outlets, insulate, drywall, and upgrade the lighting. If the budget allows I’ll upgrade the storage with some “Gladiator Garage” type modules. This is the first step toward making it a place of potentially working on a car in the future. But first and foremost, I want to make a nice clean storage area for everything that’s building up with baby raising and create a work bench/area for my circuits and arduino hobby projects.
  • Landscaping upgrades: We’ve mulled over this for ages, but we’re just not happy with the backyard and our side pathway. 2015 will be the year we add some retaining walls and bring some new dimensioning to the back garden. Serious Design work is yet to begin, but we have ideas. The plan is to take a stab at this and make it a DIY project.
  • Surely more will be added as the year goes on.

With less than 1/2 a day left, there’s no turning back now. Time to take a leap and reach for higher than ever before.