Week 2/3 Progress Update

‘Cheat Weeks’

So here we are again, at the end of another fortnight. These weeks have been a bit of a struggle on several fronts; a busier couple of weeks at work has meant that I’ve had to sacrifice some of the time that I would have spent in the gym. Adding to this was my wife’s birthday and family visiting which meant eating out more than usual and then topping it up with leftover birthday cake. 

 ‘A body’s rebellion’  

These weeks have also been difficult as it seems my body is rebelling against this new found exercise regime. Although I’m not over-exercising by any means, my body has been suffering all the symptoms of being pushed past it’s normal limits. Here are some of the issues that I’ve been dealing with;

  • Hyperhidrosis – otherwise know has an inability to regulate body temperature and  stop sweating. This week I’ve found myself still sweating heavily over a hour after exercising which always makes assembly and the first lesson of the day a little awkward. Not to mention some questionable looks from my colleagues as I try to pretend that sweat isn’t running down my forehead. 
  • Weakened immune system  – a common sign of over exertion is a drop in the body’s immune system thus making you more prone to all the nasties that get passed around the germ factory (aka school) at this time of year. In my case, I’ve been battling a cold for the past week in addition to a barrage of mouth ulcers including for the first time one on my uvula (the dangly thing at the back of my throat).

Despite this I’ve managed to keep exercising 5 times a week, though I must admit I have been hitting the sweet aisle more often than I should to give me that extra sugar rush to make it through the day. Nonetheless I feel that when I get through this initial discomfort and as my body gets accustomed to the increased levels of physical activity it will mean that I can continue to push myself without suffering these negative side effects.

‘Reward at the end of the tunnel’

All this doom and gloom makes it sound like I’ve made no progress whatsoever of the course of the past two weeks and nothing could be further from the truth. Firstly I’m enjoying the workouts more and look forward to the next challenge. Secondly the Nike Training Club App is still proving useful at giving my workouts some structure yet providing enough of a variety to keep me interested. At the very start you may remember I completed the ‘Benchmark strength’ workout. I completed the same workout yesterday and managed to cut over 3 minutes off my time as well as having to resort to less modifiers.

 

All in all, although I don’t think I’m any thinner yet (my shirts are still a little too tight around the collar) I feel like the progress that I’m making is sustainable in the long term and I’m confident that going forward it’s only a matter of time before I start to see some more obvious physical changes. 

Check out next week for the first month’s weigh-in and to find out about some exciting new diet changes that I’ll be implementing next month. 

Until then,

Mr Teacher

Week 1 Progress Update

So I have reached the end of my first week using the Nike Training Club App and I have to say I’m pretty impressed. 

I started the week completing a bodyweight benchmark workout. What was supposed to take just 14 minutes took me well over 20 minutes and that was with various modified exercises to make it slightly easier. Pull-ups are an essential skill which I haven’t yet mastered. 


Although it took me longer than expected I was pleased that I managed to complete it and it set the tone for the rest of the week. 


On Tuesday it was more of the same.  A tough gruelling workout but one which again focused on primarily on a range of bodyweight exercises targeting the major muscle groups. 

On Wednesday it was time for a bit of a break in the form of a light cardio workout. According to the plan I was supposed to run for 30 minutes however given my levels of fitness I decided to cycle instead. 

Thursday and Friday were back to a range of largely body weight exercises of varying difficulties (see ‘The Decathlete’ and ‘The Game Changer’) before resting at the weekend. 

All-in-all I’m pretty impressed by Nike’s App. It’s very easy to use and shows clearly what you need to do for each exercise. While it’s only been a week I’ve been happy with the range of exercises, altough time will tell if these get repetitive or not. 

Diet success

I’ve had varying success with the diet changes I made. School inset meant that instead of having a prepared lunch I ended up with crisps, a sandwich and chocolate for dessert. That combined with having a friend over for the weekend meant that I was probably a bit more generous than I should’ve been. That being said I’ve decided that I’m not going to beat myself up for these minor slips as I feel it reflects a real-life healthy diet I could stick to rather than something more extreme (I.e no carbs before marbs) that would only be feasible in the short term. 

In summary

I’m excited to see what week 2 has in store for me and it’s comforting knowing that there is a plan in place so I’m not wondering what to do every morning when I step into the gym. 

Until next time,

Mr Teacher

Month 1 – Nike Training Club App

So as term starts up again we finally begin. At this time it’s important to give you a little bit of background information about where I’m at and what I’m going to be doing this month. 

Current stats (3/9/17) 

  • Weight          – 103.3kg
  • Body fat %   – 38%

These stats make for pretty depressing reading however as I often tell my pupils; it’s important to know where you are to allow you to set realistic goals and track your progress.  

What is the Nike Training Club?

Nike Training Club is an App which allows you to follow semi-personalised workout programmes designed by a range of professional trainers and even some sports stars. You can choose the type of workout programme you would like to follow based on your goals; strength, endurance or mobility. 

For this month I’ve decided to complete their Gym Strong plan. You can further personalise the plans based on the amount of workouts you wish to complete during the week (5 for me), your experience level (intermediate), the amount of equipment (full gym) and whether or not you want to include running (yes) as part of your programme. 

Gym Strong
Nike Training Club

Each workout comes complete with a video demonstration of the exercises so if you’re like me and don’t know your Russian twists from your Romanian deadlifts, this tells you everything you need to know. 

Diet Changes

As I mentioned in my previous post I’ve tried a lot of the fad diets with little to no long term success so this time I’m trying something different. Each month I’m going to make a number of small healthy changes to my diet. 

This month I’ve decided to cut out the diluted juice. This may sounds easy to many of you but being lifelong teetotal and having already given up fizzy drinks last year, diluted juice has become a bit of a (sugar) crutch. However like a nicotine patch it’s not exactly good for me so it’s bye bye Mr Robinsons and Miss Ribena and hello water and milk.

Other changes this month include; no more oven chips. This golden fingers of deliciousness have become a staple of steak night in recent years but they are being transferred out to be replaced by boiled baby potatoes and its slightly more hipster cousin, sweet potato mash. 

Chocolate in any form will be a reserve of the weekend and crisps
will be a Saturday night movie treat. 

Bread has escaped this months cull although after a summer back in the land of breaded goodness and a few more episodes of GBBO it won’t be long before I need to address my love of all things doughy. 

So that’s the plan in brief for this month. Check out my weekly progress updates to see how things are going and if you’ve any tips please feel free to comment below. 

Until next time,

Mr Teacher