Fitness Test Results

As I alluded to in an earlier post, I decided on "The President's Challenge" for my official fitness test to be performed before the New Year. Listed below are my results:

Personal Information
State: Texas

Gender: Male
Age: 27

Aerobic Fitness
1.5 Mile Run Time: 12 minutes 08 seconds
Heart Rate: 180 bpm (beats per minute)

Muscular Strength

Half Sit-ups (in one minute): 60

Push-ups (in one minute): 56

Flexibility

Sit and Reach: 12 inches from knees (pretty terrible...)

Body Composition

Height: 5 feet 10 inches

Weight: 156 lbs.

Waist Measurement: 32 inches

BMI/Body Mass Index: 22.4

Along with these results I have taken a few pre-game pictures of myself for both your enjoyment and my records:

Picture taken 12/21/2011 @ 3:00 p.m. CST

Hopefully we'll see some physical changes over the next year that make this experiment a success. In the the meantime, I hope everyone has a fat and happy Christmas!

And in the spirit of the season, I'll leave you with a totally irrelevant yet hilarious quote from one of my favorite comedians, Jim Gaffigan:

"Ever wonder what people got Jesus for Christmas? It's like, 'Oh great, socks.You know I'm dying for your sins right? Yea, but thanks for the socks! They'll go great with my sandals. What am I German?'"

L&R
Drew

The Ever-Awkward Physical (and results!)

After submitting my body for the ever-awkward yearly physical, I have listed below the results of both the physical check-up as well as my blood work.

Physical Results (December 14th, 2011):

• Height: 5'10"
• Weight: 156 lbs.
• Body Mass Index (BMI): 22.4 (in the normal range of 18.5-25)
• Temperature: 98.6 F
• Blood Pressure: 122/78
• Pulse: 66 beats per minute (bpm)

Comprehensive Metabolic Panel:

Glucose: 109 (expected range 65 - 100)

BUN: 17 (8 - 25)

Creatinine: 1.0 (0.8 - 1.4)

eGFR: 90 (>60)

BUN/Creat: 17 (6 - 28)

Sodium: 137 (133 - 146)

Potassium: 3.7 (3.5 - 5.3)

Chloride: 102 (97 - 100)

Carbon Dioxide: 29 (18 - 30)

Calcium: 9.5 (8.5 - 10.5)

Protein: 7.3 (6.0 - 8.4)

Albumin: 4.8 (2.9 - 5.0)

Globulin: 2.5 (2.0 - 3.8)

A/G Ratio: 1.9 (0.9 - 2.5)

Bilirubin: 0.6 (0.1 - 1.3)

Alkaline Phosphatase: 76 (30 - 132)

SGOT (AST): 19 (5 - 35)

SGPT (ALT): 25 (7 - 56)

CBC W/ Auto Diff:

White Bood Count: 4.9 (expected range 4.0 - 11.0)

Red Blood Count: 5.46 (4.10 - 5.70)

Hemoglobin: 15.1 (13.0 - 17.0)

Hematocrit: 46.2 (37.0 - 49.0)

Mean Corpuscular Volume: 84.6 (80.0 - 100.0)

Mean Corpuscular Hemoglobin: 27.7 (27.0 - 34.0)

Mean Corpuscular Hemoglobin Concentration: 32.7 (32.0 - 35.5)

Red Cell Distribution Width: 14.0 (11.0 - 15.0)

Platelet Count: 273 (130 - 400)

Lipid Panel:

Cholesterol: 174 (120 - 200)

Triglycerides: 72 (30 - 200)

HDL Cholesterol: 61 (30 - 70)

LDL Cholesterol: 99 (0-129)

As you can see by all of these numbers (half of which I haven't a clue, but plan on learning about), it appears that I'm already in fairly good condition going into this experiment. Nevertheless, I felt it was crucial to have this documented in order to compare the results after an entire year of eating healthier and doing nothing but Burpees. I will also be taking pictures of myself for documentation in the next post regarding the Physical Fitness Test results.

Along with the next post, I plan on continuing to take pictures every month for the entire year to document any changes in my physical/muscular appearance. My hope is that by the end of next year, I will not only see a change in my physical appearance, but also experience a dramatic change in my flexibility, core strength, cardiovascular endurance and even a small change in my overall attitude. All while doing nothing but Burpees.

I'll leave you with a somewhat relevant quote from Thomas Jefferson:

"Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends."

L&R,

Drew

The Last Meal

Much like a death-row inmate's last meal before traveling to the great beyond, I too will be indulging in a last meal of sorts. Before I begin my year long journey through the 9 circles of Burpee Hell, my stomach will be occupied one last time by an old friend, the Double Quarter Pounder with Cheese from McDonald's. Yes, this cheesy, meaty, and greasy mound of deliciousness is my "last meal" of choice.

Sure, I could have chosen Fried Chicken from Bush's or a Gut Pak from Vitek's, both some of Waco's finer establishments, but to me the DQP best represents the food addiction wave that has washed over America these past 50 years. A wave that I plan to conquer by completely cutting this kind of food from my diet. My hope is that I will not only be able to stop eating fast food throughout the next year, but also continue this throughout the rest of my life. And what better food to both start and end with than the McDonald's hamburger, a longstanding staple in the fast food industry.

One thing that trainers and fitness enthusiasts will always tell you is that getting in shape requires a complete and total lifestyle change, and that my friends starts with the food you eat.

I'll leave you today with a quote from well known author and nutritionist, Adelle Davis:

"We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are."

L&R,

Drew

The President's Challenge

As I've said in previous posts, I plan on participating in a physical fitness test toward the end of December and documenting my results before I start on my Burpee adventure. Although there are literally thousands of variations of tests you can choose from online, I figured why not go with one that's been certified by the president himself. Below is the link to "The President's Challenge : Adult Fitness Test".

http://www.adultfitnesstest.org/

If you follow the link and click on "take the adult fitness test", then click on the data collection form link, you will be able to see the different exercises the test requires. Now there's obviously not a lot to this test, but it covers the basic exercises that everyone should be able to do effectively without feeling like they're having a heart attack afterward. Along with the fitness test, I will be having a physical performed by my doctor as well. I'll post the results once they are measured.

Since I'm doing "The President's Challenge", I thought I'd leave you with a presidential quote from John F. Kennedy:

"Physical Fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."

Keep It Simple, Stupid!

When working out, some fitness "gurus" like to participate in all sorts of exotic routines where they do moves most of us normal people have never heard of. Even in P90X, the most current workout fad, there are all kinds of moves and positions that are somewhat complicated and make us wonder if they are really worth doing (Superman-Banana anyone?). Now I'm not trying to bash P90X, because I know for a fact that it works from my own experience. However, to maintain a healthy lifestyle and a toned body, do we really need all those long fancy workouts?

What about taking the K.I.S.S. principle (Keep it Simple, Stupid) we all learned in school and applying it to our workouts every day? Sure, there's the whole "muscle confusion" craze that requires a person to do a handful of different moves throughout a longer workout in order to keep from reaching a plateau. But what about all the people out there who don't have the time nor the care to look like Tony Horton?

I say let's go back to when workouts involved nothing more than your own body weight. No more weights, no more machines, just you and a pair of tennis shoes (well and hopefully some clothes too...). Back when working out didn't require you to spend 2 hours at the gym carrying around a gallon of water and trying to look like you knew what you're doing. Let's try to keep it simple people.

I'll leave you with the ever simplistic words of the great Confucius:

"Life is really simple, but we insist on making it complicated."

The Burpee Diet

This week I've been contemplating my diet for the upcoming 2012 Burpee Marathon. Now for all of you that know me, obviously know that I am not Fat Bastard from the Austin Powers movie franchise.

I don't "eat because I'm unhappy" nor am I "unhappy because I eat". Sure, I do love the occasional Grilled Steak Stuffed Burrito from Taco Bell or the Chicken Biscuit and tater tots from Chick-fil-a, but one thing I've come to understand as I've gotten older is that it's time to start eating healthier. So, I figured why not start with this experiment.

With that being said, I've decided to cut back on a number of items throughout 2012, and I've listed them below:

- Soda (does not count Gatorade/Powerade)

- Candy (does not count Dark Chocolate pieces)

- Fast Food (side note: If I am in a predicament where fast food is all that's available, I will opt for the "healthy menu", i.e. Fresco tacos at Taco Bell, salad at McDonald's, etc...)

- Anything fried (that includes donuts...)

- Alcohol (Beer and Liquor, does not include the occasional glass of wine)

- Junk Food (i.e. Potato Chips, Fruit Roll-ups, Sugary Cereal, etc...)

I'm sure to some, this list seems like some sort of cruel and unusual punishment, but I know to fully participate in a healthy lifestyle, I'm going to have to give some things up along the way. I'm also going to do my best to watch my calorie, fat, carb, and sugar intake, but I don't necessarily plan on keeping a written record of this. Although I know these are important elements of a diet, I don't believe that a person should feel imprisoned by their obsession with counting calories...

Giving up certain foods and eating in moderation are two obvious keys in my mind to living healthier. Of course, you've got to be able to walk the walk if you're going to be talking the talk...

As Francois de La Rochefoucauld so eloquently stated:

"To eat is a necessity, but to eat intelligently is an art."

L&R,

Drew

It's All a Mind Game

To me, as I'm sure with many of you, working out has always been a task. Something that I know I have to do to stay healthy, but not something I particularly enjoy. Sure, there are some things I love about it, like being outdoors or being able to run circles around the old guys playing basketball at the gym. But getting in shape has always been a big mind game for me.

"To get off the couch or not to get off the couch." That always seems to be the question. One that I know plagues more people out there than care to admit. But what can we do to keep our minds in the game?

There are several things I've attempted in the past to help try and push me along. One being to buy expensive work out equipment. Quite obviously that doesn't work out well for anyone...Just ask your parents, whose Nordic Track has been collecting dust in their "fitness room" for the past 15 years. I've also tried setting multiple alarms to wake up early and run, I've purchased different "energy boosting supplements", and even looked up the "Brad Pitt - Troy Workout" to give myself a little motivation. After all of this, the conclusion I've come to may be pretty obvious for some but has taken me years to come to terms with.

I've finally realized that everyone is different. Plain and simple. Duh... There is no "perfect" way to stay motivated that works for everyone. All you can do is continue to search for ways to keep your workouts fun and fresh. Now does this mean I will forever be searching for the key to unlock my handcuff from the couch? Most definitely. But throughout this experiment, I'm hoping I can learn more ways to mold my mind into a work-out loving machine.

I'll leave you with a fun quote from Yogi Berra:

"Ninety percent of the game is half mental."

Chew on that one for a while...

L&R,

Drew