Fred Of Sydney

What's bad in bread?

2012-01-06T11:58:00.003+11:00

I was asked “I don't think the sambo was why you got the weird looks...I know inbred is bad but what's bad in bread? Serious question.” due to a picture I’d posted on FB (http://on.fb.me/w7SJ7e)....

So, you asked, here goes: conventional (nutrition) wisdom has a hypothesis that eating fat makes you fat, a hypothesis that has been going on for about fifty years. To date, as I understand it, this hypothesis has not been scientifically proven, but appears to be adequately disproven by the expanding waistlines of most western cultures. So, what you may ask has this to do with bread? It has been scientifically proven that the human body has one hormone that regulates an over supply of glucose in the blood stream, Insulin. It has also been proven that there are a good handful of hormones that regulate an under supply of glucose in the bloodstream, evolution appears to have created the one hormone based on availability of glucose, which would suggest that we evolved without access to a glucose over supply....

The carrier of our glucose supply is carbohydrates, these are broken down into the simplest form and moved into the bloodstream, the body secretes Insulin to ensure that not too much stays in the blood stream (cos that's bad for us) and then lets Insulin do the magnificent job that it does... It packs up the glucose and checks to see if our muscles need any, once full they say no and Insulin then does the next best thing.... Talks to the fat cells, they open their doors and in goes glucose, as fat, to be used at a later date.

Interestingly, our bodies are little beauties, we can actually create glucose internally should we have an under supply from external sources and so, some questions begin to arise, why do we need to create new foods from grains (which have built pretty good defence mechanisms in trying NOT to be eaten) that are predominantly carbohydrate loaded? Mainly because we have been led to believe that we NEED more carbohydrates, and so we have been given them. We have an absolute abundance of refined carbohydrates in, or, as our food and the saddest thing is that this abundance is a key factor to the trigger of Insulin to promote fat accumulation.

Studies are showing that We have lots of other serious issues with having Insulin flooding our systems on such a regular basis (breakfast, bread; lunch, sandwich; dinner, maybe a roll to mop up gravy?), and whilst these studies continue, the impact of insulin in our daily lives, at levels that we were not genetically designed to handle, gets more and more scary, diabetes is just the tip of the iceberg.

The hypothesis that carbohydrates make you fat (in over abundance) carries with it significant scientific fact, based on the single hormone Insulin. The hypothesis that fat makes you fat is being disproven, daily, by the people that buy low fat milk, don't eat meat, bacon or eggs and shy away from healthy natural foods, instead to gorge on baked goods and pastries, who are clearly overweight and most likely blame a lack of exercise for their current rotundness.

Has it been a whole year?

2012-01-06T08:38:00.000+11:00

12 months without a post just made me want to do a post!

The vicious tendrils of depression

2010-10-21T08:22:00.000+11:00

This week has had the veil of uncertainty placed over it, culminating in the heavy blanket of death.

Last night my family heard of the sad and untimely passing of a close friend, he had been missing since Sunday. He had battled depression and clearly after many attempts to the contrary he chose his own peace.

Personally, I knew him as an acquaintance, only to cross paths on the odd occasion when family’s separated by distance meet. He was a brother, and a son and he will be sorely missed. He was part of my partner’s life as she grew up, as were his sister and his brother. He belonged to a family that would care without question, give endlessly – they still do. Yet, for all their love, generosity and kindness he found the heavy load of life to much to bear.

Depression has long and vicious tendrils, it affects many with one single swoop and it places a permanent scar on all it touches. I cannot express enough my sympathy for an unjust loss, the randomness and meanness of such an affliction and the terrible affect it has.

No matter what, seek assistance, never give up.

Week 35 - I'm bad with the updates....

2010-08-27T14:48:00.000+10:00

Well, I've been a little preoccupied since last I posted. A visit to Melbourne, the recording and submission of my certification video to become a group fitness instructor and well, work and life in general has just taken precedence on posting blog updates.

So, I am now qualified and raring to go, I just need a regular timeslot in the gym and a bunch of keen cyclists (stationary bikes of course!) to come ride with me. I have covered a couple of classes for other instructors, but it is not quite the same as your own class.

Weight, body fat and waist measurment still goes on: it is necessary to keep it up in case something changes (and it can sneak up on you!).

its a bit of a lame update... sorry!

Results Day – Week 30: The joy of measurement!

2010-07-29T12:35:00.000+10:00

It is done; I have managed to get a quick review of this week up on blog for all to see. The data continues show some consistency in output, but is it enough? Do I need to find that extra little bit of je ne sais pas?

Am I really achieving my goals? Have I achieved that flat stomach.. is that why I measure my stomach circumference?

Data:
Weight: 91.8kg (you see, this is good, its consistent and a bit lower than last week)
Body Fat: 8.6% (consistent, but a bit higher than last week)
Waist: 85-88cm (at least I have some data now!)

But the “flat” stomach still eludes me, or am I being too critical? What should I expect of myself at 41? I dunno, but maybe my vanity wants me to be flatter than I am now, and maybe I’ll just keep trying!

I’m having lots of fun trying and I reckon that is the most important aspect of this whole journey... AND I am seeing demonstrable results every week, which makes me even happier!

The joy of measurement!

Focus on what it is you want in life, and go and get it!

...Train, enjoy, laugh and then train again...

FoS

Results... Month: Still Good!

2010-07-27T13:41:00.000+10:00

Well, OK I have slipped off of the blogging my weekly results radar a little. Ah, a lot really.

In that time I have only missed one weigh-in which means that I am still keeping tabs on my results, just not doing a good job of telling you what they are!

Week 29 is my ‘gap’ week... no data, all went quiet on the Freddy Results Machine.

There are no excuses, either for missing one weigh-in or missing giving my readers the benefit of just seeing my results come up every week: I know you hang on every word and spend the weeks wondering...”will Fred stay on the course?” Gripping stuff I know.

Data
Weight: 92.7; 92.3; 91.5; GAP; 92.3kg

Body Fat: 9.4; 9.5; 9.9; GAP; 7.8% (Phew, cos that was going upwards!)

Waist: 85-90; GAP; GAP; GAP; GAP (darn it, darn and blast it! No data, not good)

Hopefully this week I will have a full data set, this will help me reset my goals if I need to. It does appear that the religious collection of data at the beginning of the year has helped me maintain my activities and food intakes sufficiently to keep weight and body fat in a pretty good position. I am still going to the gym and still doing the exercises I need to do to help manage strength, weight and body fat.

Well, that’s it from me except:

Focus on what it is you want in life, and go and get it!

...Train, enjoy, laugh and then train again...

FoS

Results Day: Weeks 25 and 26 – wuzzup?

2010-06-25T15:44:00.000+10:00

Nothing!

Just got waylaid on the way to posting last week, so am rolling two into one.

I have made myself learn some new tricks and suffice to say this old dog has struggled a little to adapt.

Nice!
Why, say “Nice!”?

Well in the scheme of things I am lucky enough to be comfortable. Wife, Kids, fairly stable job, home, extended family... things are pretty good. So am I being challenged? Not exactly, each one of the above do pose their own problems at certain times but why not take yourself right out of your comfort zone and try something completely different?

I have, I am on the road to becoming a Group Exercise Leader. The exercise of choice is cycling, stationary bikes in a gym using the Les Mills Programme – RPM.

And how marvellous has the journey been? Mind blowing and ace! Yep, I said ACE!

In a week’s time I get to instruct a class all on my own, no training wheels (a la a qualified instructor next to me), totally alone on the stage, me, the mike and the music... taping the video that gets sent away for assessment and certification.

Anyway, enough of my excitement at what lies ahead of me, down to the data, results and review....
Weight: 93.5kg and 92.7kg
Body Fat: 9.1% and 9.4%
Waist: 85-89cm and 85-90cm

OK, so weight has gone up, but can be directly linked to muscle gain and a little fat gain. Not grumbling cos I am still stoked with the idea of being an instructor (though not yet fully qualified), and the fact that my mentors think I am doing well.

Anyway... focus on what is what you want in life and go and get it.

As always,

...Train, enjoy, laugh and then train again...

FoS

Results Day – Week 24: Do I have the secret sauce for fitness and health success?

2010-06-10T11:37:00.000+10:00

Well, it’s not really a secret but lots of people struggle to remember what it is and to apply it daily....

The simple energy equation of 'calories in = calories' out creates an energy balance that allows your body to stay lean, fit and healthy. But it is not such an easy and simple task when food portions are large and few people understand the energy value of the meals they eat and its impact on their equation.

To lose weight then the equation must change; you must use more energy than you put in. If you do this, in a healthy and controlled manner, then generally speaking you will succeed in losing weight. In addition to this you may even feel fitter, but to make that serious change to fitness then the energy equation needs to be supported by the Great Results Equation:

Cardiovascular Exercise + Resistance (weight) Training + Good Nutrition + Attitude = Great Results

The cardio helps build strong heart and lungs (ergo, Fitness), the resistance training builds lean muscle, creating an even bigger calorie burning furnace, nutrition should speak for itself but you need to feed your body the right fuel to be able to maintain your cardio and resistance efforts. Finally and this is the clincher, Attitude: every-day the right attitude must be found, the one that says ‘I _will_ do this’, the one that says ‘even though I may have slipped yesterday I have another go today and tomorrow’.

Enough, time for the data:
Weight: 91.2kg – down by 500g from last week
Body Fat: 9% - down 2.2% from last week
Waist: 85-89cm – down 2.5cm and 3.5cm respectively

Seriously, it works and allowing for mishaps and deviations from the plan is part of the plan... ride yourself too hard and you end up in the extremes, binging one day, starving the next. Give yourself a break and look at the long term goal you have, and adjust each day sensibly to enable you to want to keep doing it.

...Train, enjoy, laugh and then train again...

FoS

Results Day – It's Freddylicious!

2010-06-04T08:38:00.002+10:00

Forgive me blogspot for I have not blogged for more than two weeks...

Week 21’s results were a little dubious, well the results weren’t but my continual blathering on about “i’m rockin’”, and stabilising my nutrition etc was all a load of tosh! My weight stayed relatively the same, body fat started to creep towards 10% and my guts measurement was creeping outwards too.

Why?
Well, I Iike beer! And beer likes to stay as blubber around my 41 year old waistline where it can leer back at me smugly...

So, Week 22 should have been all about the focus on nutrition, exercise and resistance training... it wasn’t. Actually, that is wrong, it was: I did focus on nutrition. I had to spend a week in Adelaide for work and although I managed to get to the local Fitness First on a number of occasions, I also managed to enjoy happy hour, late dinners, afternoon teas and OK, generally 7 days of non-stop eating and drinking. Oh Crikey I wonder what the data will tell me now?

Week 23: back at the ranch and settling into routine again. The weigh in should not be too scary should it?

Weight: 91.7kg – surprisingly OK considering the lashings of fatty food I have consumed
Body Fat: 11.2% - again, not as bad as expected!
Waist: 87.5-92.5 – no surprises here ;)

As I missed resistance training and missed the nutrition profile I have set for myself I am actually delighted with the results! I have managed to keep the cardio effort up and as such helped reduce the impact of over indulging. All I need to now is settle the routine, bring back the resistance sets and I should be able to bring back the sub 10% body fat result and get back to Freddylicious!

...Train, enjoy, laugh and then train again...

FoS

Results Day – Week 20: Got it, but can I keep it?

2010-05-13T16:02:00.001+10:00

Another intriguing week.

A little more exercise due to being a novice group exercise instructor and having to get ‘stage time’ to learn the trade. It’s made to look easy by the instructors up on stage, and it sure as hell is not! Well, maybe for an oldie like me it’s not anyway ;(

The data is in and a pleasant set of results they are too:
Weight: 92.8 – stable
Body Fat: 8.4% - nice, a drop of 1.2% on last week
Waist: 84-88cm – guts out measure down by 1cm

The focus on nutrition helped tremendously and yet I still managed to enjoy fish and chips at Fisherman’s Wharf, Woy Woy for Mothers day. The moral of the story is staying focussed helps you make the right decisions and still have fun, and having fun makes working hard worthwhile, so you come back for more. And I did.

My resistance training takes the rough with the smooth at the moment, depending on what day it is and what RPM commitment I have I am finding that any set routine for weights just does not work. Oddly enough though, I feel a bit stronger and my muscles appear to be working harder when I am challeneging them. Maybe there is another lesson in that? I think the term is ‘muscle memory’ and as your body adapts to the challenges, they do not become a challenge... mix it up a bit and find out if you have been doing the same thing for too long. Don't forget, speak to a qualified PT ( 'cos I'm not one) if you are not sure.

My core work has fallen by the wayside, just can’t find the right moments to get onto the BOSU or Swiss Ball and smash out some deep core exercise. Maybe I’ll manage that this week...

Oh, and yep, I’m back in the pool with polo ball in hand once a week. Yeeeeehar! Is all I can say, I hate the break between summer and winter seasons; I almost feel rusty from not being in water ;)

Nuff said today!

So: ...Train, enjoy, laugh and then train again...

FoS

Results Day – Week 19: Focus

2010-05-07T09:09:00.003+10:00

Last week the feedback told me I had overindulged. I chose to blame many things whilst I was overindulging, but then the data spoke. All it could tell me was that my hard work of previous weeks was being undone, sabotaged by my own behaviours.

Time to shape up, or quit this game...

So, nutrition took a front seat this week; focus was on changing the intake back to ‘good’ foods, not naughty ones. Focus was on recognising how I felt after eating good foods, and remembering what it felt like after bad foods. But it was not all hard slog and whippings... I did enjoy a cheeky beer, but this time not in the same volumes as before.

The data:
Weight: 92.9kg – down 1kg from last week
Body Fat: 9.6% - down 0.8% from last week
Waist: 84-89cm – down 1cm from last week

That’s better.

And to add some icing to that... Water polo starts again next week. The chance to chuck the ball around, have a bit of fun and have a good swim. Winter games in the open air are just marvellous, the brisk evening air accompanying the steam as it rises from the pool surface... ahhh! Magic.

Anyway, sometimes it is difficult to stay with the focus, and sometimes you slip. If you do, don’t get disheartened, use the data to remind you that you were succeeding and all you have faced is a surmountable hurdle. You have already proven that you can get over that hurdle, because you were getting fitter, leaner and having more fun. Remember the great feeling of exhilaration as you finish another session, tired I’m sure, tired but knowing that weight, fitness and all of your goals are back on track.

... Train, enjoy, laugh and then train again...

FoS

Results Day – Week 18: ARRRRGGHHHH!

2010-04-30T15:34:00.000+10:00

Yeah, OK with my personality I shouldn’t be surprised that the data that came in today completely blows away the win of last week.

Nutrition Plan? Ha, I laugh in the face of you! Naughty stuff abound this week. My nutrition went completely out the window and I choose to blame public holidays!

The data:
Weight: 93.9kg – down by 300g from last week
Body Fat: 10.4% - UP by 3.4% from last week
Waist: 85-90cm – Up by 1cm and 2cm from last week

I know where the beer went! At least my weight itself did not change too much but it is not an excuse for me to rest on my laurels, absolutely not!

The month of May must re-set the nutrition programme, the exercise and weights programme so that weight, body fat and waist all stabilise instead of going up and down like a yoyo.

I’ll take some inspiration from the Australian Fitness and Health Expo which is on in Sydney this weekend and knuckle down to some serious health and exercise FUN!

Enjoy your week, and don’t forget:

...train, enjoy, laugh and then train again...

FoS

Results Day: Week 17 – MASSIVE!

2010-04-22T17:37:00.000+10:00

After a weekend of ‘standing climb’, ’seated climb’, ’ride easy’, ‘power climb’ and joyful choreography and technique followed by one of the hardest cycles of my life, I have taken a step closer to becoming a Group Exercise Leader.
This now translates to me having to listen to at least seven music tracks, morning, noon and night; in the car, on the bike, in bed, damn.... everywhere! Acting out the instructions, looking like a crazy man in the car, waving arms around, describing the feeling in the legs, the raised heart rate; engage those muscle groups.... ready for me to actually sit on stage in front of a bunch of expectant people, and coach them through climbing tracks, pace tracks and mixed terrain – I’m a bit nervous about that!

Anyway, the data:
Weight: 94.2 – up 1.3kg from last week
Body Fat: 7% - YES, 7%... no, no, no, no, NO! YEAH BABY... SEVEN percent! – Down 2.1% from last week
Waist: 84-88cm – down 2cm on guts out and 1cm on guts in

I’m a bit pleased, just a tad, a smidge, a mite, just a little...

Holy Toledo, I can only describe this as a totally amazing feeling. If I manage to sustain this result for a number of weeks I will be over the moon. I do suspect though that having cleared at least 2500 calories on the weekend just passed my result is skewed and normality may return after the coming weekend ;)

Nothing like a bit of brilliant feedback in the results though eh?

I’m on a high, so I’m gonna stop typing now ;)

Enjoy your week, but don’t forget:

...train, enjoy, laugh and then train again...

FoS

‘We Shall Fight on the Beaches’

2010-04-15T16:56:00.005+10:00

A Review of one of Churchill’s ‘Battle of France’ Speeches
20th March 2010
Introduction
Winston Churchill made his “fight on the beaches” speech to the British Parliament in the House of Commons on the 4th June 1940. Churchill had recently been made Prime Minister on 10th May, and it was the second year of World War II. This was one of two speeches that he made to the United Kingdom, during the period known as the ‘Battle of France’.

Our group chose this particular speech out of the series because it carries with it a significant point in the War. Hitler’s armies were unstoppable; they had already sacked a large part of Europe and were over-running France at the time. Only the British Isles remained and with them the hope of preventing the Germans from domination of Europe.

Churchill’s address to the nation on 4th June 1940 remains one of his most memorable speeches. Delivered in the aftermath of the evacuation of the allied forces from Dunkirk which took place from 26th May to 4th June 1940, and in the wake of Churchill’s struggle to retain political power, this speech is renowned in particular for its unforgettable peroration - the incantatory and defiant call to arms against tyranny: “We shall not flag or fail. We shall go on to the end, we shall fight in France, we shall fight on the seas and oceans...”. Churchill had to make the speech to temper the euphoria of the British people; although it was an amazing evacuation, there was still a terrible threat to the Britain, and indeed the World.

This paper analyses the use and effectiveness of the rhetoric employed by Churchill in this speech; first, through a reconstruction of the context in which it was delivered; second, through a focused examination of the audiences to whom Churchill was delivering his message; and third, through a detailed decomposition of the rhetorical techniques and style used in the speech itself. A key principle behind our methodology is that to better appreciate the power and meaning of this speech, it must not be read or listened to in isolation by a modern audience; rather, it must instead be analysed within the frame by which contemporaries would have experienced and interpreted it (Chambliss, 2004). When one re-reads or listens to a historical speech, one can marvel at and admire the preparation and craftsmanship in its composition, and if an audio or video recording exists one can further witness the nuances of its delivery. But they are not necessarily persuasive to us “because the occasion for persuasion has passed” (Toulmin, 1993). At best one can attempt to reconstruct some of the significant contextual aspects to conjure up a feeling for how the contemporary audience would have responded to Churchill’s speeches. The background to Churchill’s leadership assists in setting the scene for the speech; it helps identify the man behind the rhetoric, building the profile of a strong individual that had to oppose political parties and create a single, unified stance against the tyranny of Nazi Germany.

This analysis has defined Churchill’s thesis as ‘the nation needed to remain resolute and determined to succeed, no matter what the sacrifice’. Churchill wanted the British audience to accept the claim that while Nazi Germany was a force to be reckoned with, a strong, united nation could stand forever against such a foe. We argue that Churchill succeeds in achieving his goal through a combination of the vivid and detailed reporting of the events of the evacuation, a celebrationof military achievements, the rallying of national pride and subtle appeal to the United States to join the allies in the fight against Nazi Germany. He also used counter-arguments as a powerful technique in strengthening persuasive resistance (Perloff, 2008). Churchill’s success is further demonstrated through BBC polls the following day finding that the anxiously awaited speech was considered "courageous and hopeful" (Lukacs, 1999).

Conclusion

Winston Churchill was the perfect leader for this juncture in British history. Axis forces were rampant in Europe and had driven the British Expeditionary Force into the sea. The nation was demoralised in the face of a mighty foe. It was with this backdrop that Churchill assumed the Prime Ministership. How could he best steel his nation for a backs-to-the-wall final battle? He played to his strength – public oratory. Using the dual platforms of Parliament and the public wireless Churchill preached a message of hope. His thesis was simple: that while Nazi Germany was a force to be reckoned with, a strong, united nation could stand forever against such a foe provided they remain resolute and defiant. His audience was primarily his own nation, but also his allies and adversaries in Europe and a large potential ally in the United States.

Using skilful rhetoric and careful preparation in his speeches of the spring of 1940, Churchill effectively rallied the nation to stand up and fight. The subject of this research paper was the “fight on the beaches” speech, delivered soon after entering the office of Prime Minister and immediately after the successful evacuation of British troops at Dunkirk. This memorable speech set the foundation for his wartime public campaign and prepared his nation for the Battle of Britain. His achievement was all the more remarkable given that he was not universally supported. Churchill won support by connecting with the ground roots folk first and working his way up the social and class structure. His realistic assessment of the imposing odds stacked against them and his down-to-earth yet confident style built trust in his listeners, while his allusion to the great Britons of history stirred national pride. This speech culminated in delivering a significant turning point in morale on the island nation and showed a clear correlation between public performance and effective leadership; soon after, Hitler suffered his first defeat in the Battle of Britain.

“...we shall defend our Island, whatever the cost may be, we shall fight on the beaches, we shall fight on the landing grounds, we shall fight in the fields and in the streets, we shall fight in the hills; we shall never surrender.”

Results Day – Week 16

2010-04-15T15:25:00.006+10:00

Another week, another check in and I still get excited about what the data will tell me. This is the key to knowing how you are doing, the feedback tells the story and allows you to adjust, contemplate and celebrate!

This week slight shifts downwards reflects the fact that I have stopped eating Creme Eggs, and chocolate in general, plus my dedication to fitting as many beers in over the “Festival of Fred” (my birthday) as possible.

The data:

Weight: 92.9kg – down 600g from last week

Body Fat: 9.1% - down 0.2% from last week

Waist: 85-90cm – down 1cm from last week
I thought I would take a look at my progress after three months, this gives an even better view on progress and trends...

The trend line helps me see that although I have some peaks and troughs in there, the overall direction for my weight is downwards, and I want to get to and then sustain 90kg (a good weight for my height, age etc).

Body Fat tells a similar story:

And again, overall heading downwards towards my goal of 8% and if I work hard enough, 7%.
If you face the same issues I do, motivation to keep going, finding the time to actually exercise, taking on-board the wrong nutrients (beer, wine, chocolate etc) then take solace in the fact that if you do track your results regularly, you WILL find yourself wanting to get to the gym, your motivation is spurred by the knowledge you gain from checking in, NO MATTER WHAT THE RESULTS SAY. I would suggest that you may find the odd excuse for not eating properly, for not exercising, for not getting a cardio session in, but each time you check your results and hear the same excuse you WILL change, you will get to that cardio session (and feel so much better for it!), you will get to that weights programme (and feel the muscles giving you GREAT feedback, sore though you maybe).

Go on, track your progress – I dare you!

Have a good week, train, enjoy, laugh and then train again...

FoS

Results Day – weeks 14 and 15...: Still ROCKIN’

2010-04-09T08:37:00.000+10:00

Due to having a birthday I got nowhere near updating my results last week. I did check in and I have the data but I then had a week of having Easter Cadbury Creme Eggs, alcohol and other Easter/Birthday associated ‘naughties’ that should make week 15 look a little ordinary...

Check in time:
Weight: 94kg last week and now 93.6kg

Body Fat: 8.7% and now 9.3% (booo!)

Waist: this week 86-90cm (gone up from last measurement, I wonder where the 0.6% extra fat has gone!)

Muscle: 81.6 last week to 80.8 this week

Relatively speaking I mustn’t complain about these slightly ordinary results: I have enjoyed the last two weeks from a beverage and food point of view and so I should not expect miracles, even though I have still managed to go to the gym (missing two sessions out of five in each week though).

Back into the nutrition plan, back into the Cardio sessions and now I can use my arms in the resistance sets I can go whole body weight training again, yippee.

Some bloke from the UFC circuit, George St. Pierre, does plyometric push-ups and they are a great challenge, especially if you fit them in between a weight rep!

http://www.menshealth.com/mhlists/George_St_Pierre_UFC_Workout/But_Add_a_Twist.php#slidetop

Having fun is an important part of your health and fitness and it helps you motivate yourself to get out and smash out the next session. Ask about different exercises so that you can mix up your training sessions, adding a bit of spice always helps!

Meeting minutes... to be avoided at all costs? ;)

2010-04-07T17:19:00.001+10:00

A bit of fun with words.... completely made up:

Group meeting minutes:

“To facilitate the accruement of low hanging fruit it is necessary to momentarily shelve the big ticket items in strategic response to the overarching organisational objectives that have been realised by the leadership team during a number of off-site sessions that allowed all participants to erudiate each other in their own fields of speciality. What was eventually agreed was that whilst there were clear understandings across all functions, there was a clear need to illuminate the outstanding issues that had been brought to life via concise and constructive dialogue which thus allowed the creation of a number of programmes that were to be executed by the line managers that were not present. The leadership team agreed that a clarity of organisational vision, mission and departmental objectives was necessary to realise the organisational objectives allowing the big tickets to be stamped and the low hanging fruit to be picked. Identification of foundational building blocks, functional and organisational enablers along with the business as usual systems and processes was essential to the ongoing organisational success clarified via the key performance indicators previously agreed to by former members of the executive.”
The group agreed meet again at some stage in the near to mid-future to continue its discussions...

NOTE: these notes are simply a figment of my slightly warped imagination...

Results day (week 12 and 13): Rockin’

2010-03-25T08:38:00.002+11:00

The last check in of the first quarter. I missed posting last week’s results so will combine the data into today’s message.

After a week of illness, a bit of catch up was required, a bit of weight was put back on and the system stabilised a tad. Of course exuberance got the better of me, I over-weighted my arms and am now suffering from tennis elbow, a total bugger because certain positions mean that I can grip nothing (no surprise there, losing my grip on most things these days!). Anyway, enough of excuses and let’s take a peek at the feedback so far:

Weight: 92.1 kg last week, 91.7kg this week – nice!

Body Fat: 8.9% last week; 8.5% this week – even nicer

Waist: 84-87cm last week; 83.5-86.5 this week – happy...

Muscle: 79.8 last week; 79.8 this week

All in all the first three months since Christmas have seen me reach my first targets. These were predominantly to stabilise and clear off the cheer of the festive season.

I now have a birthday, Easter (and Crème Egg Mania! YAY!) and then to settle into the aim of keeping body fat low, fitness high and searching for my next “thing to do”.

Study at Uni will keep some nights busy, Winter Waterpolo starts soon, home life and three kids cover any spare time left, and oh yes, my full-time job too. I’m also hoping to take up the reins of being a Les Mills RPM instructor (I have to become qualified first, and then get a gig in a gym) but that’ll add to the mix of keeping me busy... I wonder if I’ll have time for a mid-life crisis?

What else? Ah, don’t forget that if you are struggling on the journey to lose weight or find some more fitness then there are plenty of Trainers out there that are suitably qualified to help you: you just have to look for them. Although not a trainer, I am more than happy to suggest tactics that worked for me, and then suggest where you can get professional support and advice. Happy to take questions on Twitter (look for "fred_of_sydney")

There are no shortcuts, there is a degree of pain, it is a ride that you should never stop (you can slow it down or speed it up though) and using feedback to test yourself is one of the most successful motivators you could ever find.

Don’t give up, always try again, live it and love it!

Yours,
FoS

An opportunity NOT to be missed....

2010-03-24T17:58:00.000+11:00

For all those interested in knowing how easy it is to use the facilities available to them in local parks to help them get and stay fit, join Katrina Cochrane (a strength and conditioning coach and practicing Les Mills instructor) at her 3 free group outdoor sessions for the month of April. Starting on Saturday 3rd April at 8am and then on the 10th and 17th.

They are 1 hour high intensity training sessions including boxing, full body resistance training and cardio. A perfect opportunity to boost your training programme, or to kick start your health improvement journey. She will be holding the sessions in Pyrmont (local parks), and they are limited to 16 participants. So if you are interested, just let her know by contacting her on mobile, 0437 821 188 – get in quick as there only three spaces left for this particular offer.

Results Day - Week 11: Anomaly

2010-03-11T13:36:00.000+11:00

Can sickness really do that?
Yes. After a few days of being under the weather I have missed not only going to the gym, but eating.

I got on the scales this morning and found that I have lost 2KG, gained body fat and lost some muscle mass: all due to a few days off the programme...

The Data:
Weight: 90.2kg – down 2kg from 92.2kg last week
Body Fat: 10.2% - up 1.6% from last week
Waist: 83-87.5cm – down by 1cm on “guts in”, and .5cm on “guts out”
Muscle: 77.1 – down by 3

So, once I have shaken the annoying jyppy tummy and can keep food inside my body for longer than 30mins I reckon I’ll be back on track.

Next week I look to stabilise my routine and make sure that I fit in plenty of resistance training, along with a nice healthy bout of cardio!

Good luck and don't forget to check in with your measures and compare the feedback, adjusting as you go so that you get the best results every week, even if you have the odd anomaly in there you can see why and not let doubt creep in. Doubt prevents getting the best, and you deserve the best...

Fred

Consumer Fraud Awareness week....

2010-03-06T23:29:00.002+11:00

Consumer Fraud Awareness week runs from 1-7 March and is a timely reminder to protect yourself online and be on the look out for scams.

You can boost your level of protection online by following our simple six-step checklist:

1. Ensure your computer has up-to-date anti-virus and security software.

2. Enable automatic updates for your operating system and applications including your web browsers to ensure they remain current.

3. Use spam filtering software to help block fake emails or emails containing viruses.
If you receive a spam email, delete it and don't open email attachments from unknown sources.

4. When using social networking sites such as Facebook, be careful about the personal information you publish, and customise your security settings to ensure your profile is only accessible to those you trust.

5. Do not provide your tax file number online unless you are certain about the authenticity of the website.

6. Remember, we will never send you an email requesting you to confirm, update or disclose your personal details. If you receive an email like that, please do not respond to it.

For more information on how to report and protect yourself from scams and to see examples of genuine ATO communications, visit www.ato.gov.au/onlinesecurity

Results Day - Week 10: it was no fluke!

2010-03-04T12:51:00.000+11:00

Another week, another check in...

10 weeks of using feedback to determine my success, feedback (in the form of measurement) is so important in the journey and without it you just don't know where you are.

The data:
Weight: 92.2kg down 1.3kg from last week
Body Fat: 8.6% - SMASHED IT! down 1.1% from last week
Waist: 84-88cm - 1cm dropped from "guts out" measure
Muscle: 80.2kg - steady

I checked in with the heart rate monitors "OwnIndex" as well, a VO2 Max equivalent on Polar watches put me at 53... "elite", ha!

So, now it is time to look at the regime and make sure I don't plateau: the human body is a magical thing, muscle memory and adaptation to name but two wonderful capabilities of the body.

More resistance training, but changing the weights and the types of exercises. A change to the cardio routine too, mix it up a bit, less time on the bike and get some other multi-limb programmes into the schedule. Bring in the Swiss Ball and the BOSU to challenge the core and the next 10 weeks may just be positive results laden.

As always, make sure you are having fun. The first part of the weight loss journey is understanding that you WILL feel so much better, even with the hard work, the sweat and the aches and pains that come with the exercise territory, in weeks to come.

Want to get to the gym but you are worried about what other people think? All those fit people with good body's... a high proportion of them were probably just like you at the beginning of their journey, they don't care about you and if you look unfit. They DO care that you are now trying to change and that you ARE making the effort. Go on, take the first step to a new you and find what it is like to be fit, healthy and full of life.

Cheers, and have a good week,
FoS

Results Day - Week 9: YEAH!

2010-02-26T14:03:00.001+11:00

The drive to a goal is always so much nicer when you actually meet the goal! Body Fat is now in single digits and man, I am going to keep it there! Especially as I know that I am only 4 weeks away from my 41st birthday and my weakest time of the year: Easter (it the Cadbury Crème Eggs that do it to me....).

The data this week:
Weight: 93.5kg - up 200 grams
Body Fat: 9.7% - YEEEEEAAAAAHHHHHHH! Down 1% from last week
Waist: 83-87cm - steady

Lean Muscle is up as well. Nice!

So, this week has been a good week, though getting the routines sorted and the right exercises in place for the day has been a challenge. Stretching is my Achilles heel and I continue to be poor in my execution of stretching regularly.

I'm allowed (financially) a semi-regular check in with my PT; I'm not sure if she will suffer me not stretching for much longer though so I had better get that into routine as well.

It is an important motivational and psychological milestone to be able to be 'accountable' to someone else: if you find that you drift from your goals and cannot stick to plan, consider investigating hiring a PT. Check on their credentials (qualifications, demonstrated success etc) and if you are not sure then ask for another opinion, its your health and money. Most importantly it is your lifestyle commitment to change (or maintain), so take the responsibility to investigate and consider.

Two great PT's are (Twitter) @juicyfitness and @bodywizept, take a look when you get the chance.

FoS

Results Day - Week 8: Shape changing

2010-02-18T08:47:00.003+11:00

Yep! It's happening, the shape change: the beer soaked guts of Christmas are steadily retreating and preparing for the onslaught of Cadbury Crème Eggs and birthday celebrations...

The data has been handed down for analysis and subsequent action:
Weight: 93.3 - UP 1.1kg from last week...
Body Fat: 10.7% - UP 0.2% from last week...
Waist: 83-87cm - DOWN 1cm from last week

My muscle weight has increased (those clever Tanita scales!) though and this correlates positively with the efforts this week to work on my legs more. Single leg raises, and single leg curls have been a bit of fun (slightly painful mind you, love it!) and it appears that the pay off has been an increase in lean muscle.

We like lean muscle! Why? It is your very own fat burning furnace and it burns as you go, not just whilst you are in the gym, but whilst you go about your business of the day. Unwittingly you are allowing your body to cut the fat as you push the paperwork around.

You need to include resistance training in your plans to get the best rests, just pumping out cardio sessions will not quite round off the results you are looking for.

I'm not talking about getting yourself 'massive', there's no need for that (and ladies, you can't get 'massive', but you can tone through burning fat, and you need to work your muscles to do that), but you do need to push those muscle cells to help you achieve those goals.

Don't forget the Body's Energy equation...
weight (fat) loss = resistance training + cardiovascular training + good nutrition + a desire to achieve

Calorie deficit.

It also means cool things like: you look and feel good and you get fitter - can't grumble at that!
Finally, Endorphins: they are really good, and you get them when you exercise!

Results Day - Week 7 (Phew!)

2010-02-11T08:35:00.003+11:00

Thankfully this week I won't have to take myself outside for a talking to...

I have dropped 700g from last week (and considering I do know that I had a lengthy liaison with James Squire Ale on Saturday, I am pleasantly surprised!) and body fat has dropped as well.
Here are the stats:

Weight: 92.3kg - down 700g from last week
Fat: 10.5% - down 0.5% from last week
Waist: 84-88cm - down 1cm and 2cm on "guts in/guts out" measure.

Relative Muscle weight is the same as last week, so I am a happy little vegemite today!

Does this mean I'll ease up? Of course not, I can see through the data that to stop the up/down of the last few weeks I have to stay focussed. I have another 7 days to look towards where exercise and diet go hand in glove to get to my next goal... single figure body fat. I'm also due for a fitness check in on the Polar watch: have to get a better Own Index rating than 47 from early January. Although not a true VO2Max test is does help with motivation and goal setting.

OK so the weekend is coming and a bit of romance is in the air, what should I do on Sunday if I know that a romantic dinner or lunch is planned? Take it easy, it's not all work, work, work you know. Allow yourself to enjoy a good meal, maybe even a glass or two of wine: but remember don't over indulge otherwise you will simply set yourself back by a week, or more.

You must have fun whilst driving towards your goals, you must have fun otherwise you will find yourself taking on too many calories, not just for the one meal but for all of them. You will suddenly find yourself looking at the measurements and going "what happened man?".

Remember that there were a bunch of reasons for you embarking on a life changing health, fitness and wellbeing journey, rekindle those memories so that you don't lose touch with the feelings you had then, and then compare them to how you feel now. I'll bet that you love the endorphin kick after a cardio session, I'll bet you enjoy the sense of achievement you feel when you lift a heavier weight, I'll bet you feel overjoyed when someone comments on your figure - take each feeling and give yourself a pat on the back...

Now, back to work, but enjoy it and have fun - FoS

Diet vs. Diet

2010-02-05T20:44:00.000+11:00

Interesting comments made on biggest loser tonight that maybe conflicting: No more diets, but the Mediterranean diet is the one to go on....

I believe that the intention was to make it clear that you do not go on and off a diet: your diet is your LONG TERM commitment to healthy eating and the most effective diet is that of the Mediterranean area.

The last 20-30 years have not done the health and nutrition industry any favours, especially with the continued focus on finding the quick fix that solves every individuals weight problems.

I have copied this from www.dictionary.com:

–noun

1.	food and drink considered in terms of its qualities, composition, and its effects on health: Milk is a wholesome article of diet.

2.	a particular selection of food, esp. as designed or prescribed to improve a person's physical condition or to prevent or treat a disease: a diet low in sugar.

3.	such a selection or a limitation on the amount a person eats for reducing weight: No pie for me, I'm on a diet.

4.	the foods eaten, as by a particular person or group: The native diet consists of fish and fruit.

5.	food or feed habitually eaten or provided: The rabbits were fed a diet of carrots and lettuce.

6.	anything that is habitually provided or partaken of: Television has given us a steady diet of game shows and soap operas.

–verb (used with object)

7.	to regulate the food of, esp. in order to improve the physical condition.

to feed.

–verb (used without object)

9.	to select or limit the food one eats to improve one's physical condition or to lose weight: I've dieted all month and lost only one pound.

10.	to eat or feed according to the requirements of a diet.

–adjective

11.	suitable for consumption with a weight-reduction diet; dietetic: diet soft drinks.

It is clear that the original meaning of the word now encompasses the ideal that weight management is part of its intent. Entries 1, 4, 5 and 6 reflect the original intent of the word, and this is where Biggest Loser (I believe) were focusing on.

A diet is not just for after Christmas, it is a way of life.

Results Day - Week 6: The Story so far...

2010-02-04T08:27:00.001+11:00

It's been a topsy-turvy, peaks and troughs, ebb and flow, hills and valleys type 6 weeks.....

So this week my weight has dropped, by 2kg to 93kg flat. Nice. However if it goes up again then some serious talking to myself will have to be had!

Weight: 93kg - down 2kg from last week
Fat: 11% - 0.5% reduction (though my muscle weight has also dropped, so I'm not hitting the right levers just yet)
Waist: 95-90cm - an improvement by 1cm on the "suck yer guts in" measure, but not when I let 'em all hang out!

More nutrition focus along with settling the resistance training will help me make the next shift, a target of 10% body fat or less by the end of Feb. An achievable goal as long as I stick to the plan. My strength and conditioning efforts to stabilise my core, obliques (to help support my back when shooting) and overall muscle power are coming along slowly.

Fitting in the Cardio, Resistance and, as I have been reminded by my PT, stretching... is hard, especially as lunchtime is the only real available window to get things done. Anyway, part of the journey is to know what the hurdles are and to find the right tactics to overcome them. I may have to look like a weirdo and stretch at other times in the day, during lectures possibly?

Having moved from one part of Sydney to another for work I have had to relinquish the easy access to a gym that is not heavily patronised. The new one is a body-shop for all the buffed and pumped, squeezing in their lunchtime "massive", and finely honing their muscles. This makes access to the free weights and machines a bit of a lottery but this is not necessarily a bad thing. The body and its muscles adapts to regular routine, and also to the same exercises ("Insanity: doing the same thing over and over again and expecting different results." - Albert Einstein). This results in a plateau, no more bulk, no more fat shedding, the fine sculpture not quite finished. If you are faced with a gym that does not quite cater for the over-subscription then take it as an opportunity to challenge the brain as well as the body, change your routine, do what you are innately good at: adapting.

If you can't get to the bicep weights, do your legs; if you can't do your legs find a Swiss ball or BOSU and challenge your core; if you can't find a machine find another solution, and do it quickly because that little nagging "I can't" will suddenly de-rail you and you'll find yourself back in the office chasing cake... I know it happens, all you need is the reason to not do it and you take it.

“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change." - Charles Darwin

Change yourself: adapt, and then change again!

Have a good week, FoS

Just some stuff for a Friday...

2010-01-29T08:51:00.000+11:00

Just some quotes that resonate with my world:
The first sets the tone for some that follow...

“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change." - Charles Darwin

followed by;
"Insanity: doing the same thing over and over again and expecting different results." - Albert Einstein
but wait, Albert has another:
“No problem can be solved from the same level of consciousness that created it.” - Albert Einstein

One I was given when I was a little chap:
"England expects that every man will do his duty" - Admiral Horatio Nelson, the Battle of Trafalgar, 21st October 1805

oh yes, one for the odd frustrating occasion:
"lack of planning on your part, does not constitute an emergency on mine" - old English proverb

Winston Churchill has a couple (well, he has lots but these I like):
“You have enemies? Good. That means you've stood up for something, sometime in your life.” - Sir Winston Churchill
“Success is not final, failure is not fatal: it is the courage to continue that counts.” Sir Winston Churchill
“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.” - Sir Winston Churchill

This one, just see if it works for you, it does for me...
"One of the things I keep learning is that the secret of being happy is doing things for other people" - unknown
and how true is this?
"People rarely succeed unless they have fun in what they are doing" - unknown

and the penultimate quote:
"A man who has done his best has done enough" - Packer

And to just make sure we all know what WILL happen....

"Strength is irrelevant. Resistance is futile. We wish to improve ourselves. We will add your biological and technological distinctiveness to our own. Your culture will adapt to service ours." - The Borg, Star Trek: The Next Generation episode "The Best of Both Worlds" (1990)

Results Day - Week 5

2010-01-28T08:24:00.002+11:00

Excuses, excuses...

The facts speak for themselves. Now January is almost over, Australia Day has been celebrated and many more calories were put in than expected, it is now time to tighten the belt of resolve and knuckle down to reclaiming the body I had.

The data:

Weight: 95kg - up 2kg since last results day!

Fat: 11.6% - up 0.9%

Waist: 96-90cm - lower range up by 1.5cm

Need I say more?

I know why I have gone up in weight and it is now time to park the excuses and get on with getting the nutritional balance correct. After all, I am still sweating out 600+ calories almost daily when I go to the Gym, the Cardio sessions are great, as are the weights. So why make my life even harder by not getting my eating fixed as well?

It starts today...

Just so you know....

2010-01-22T08:37:00.000+11:00

It's not always peaches and cream in the World_of_Fred... after yesterdays truly positive feedback came a dark stormy thundercloud in the name of weakened resolve.

Yep, you guessed it: I took one positive step forward and then two back on the nutrition front. Beer and Pizza took me 1,400 calories over my daily target, all in one evening of 'slippage'.

What does this mean for me? Well, it simply means that the next three days I have to be a little more careful in my food and beverage consumption. However, I'm not going to beat myself into submission or starvation, I'm not going to find myself another training session to try to burn off those extra calories.

Why not? Because even a healthy lifestyle will have the odd peak and trough; in reality you cannot force your body and head into an unrealistic set of daily expectation, most importantly you must not lose sight of the bigger picture. The long term goal requires long term commitments, allowing for bumps and hurdles along the way so that adjustments can be made in response to unexpected events.

My plans (nutrition, cardio and resistance training) all allow for 'tolerances' and enable me to forgive a slippage: I have this because I am keeping an eye on what I do, not only keeping an eye on what I do but responding to the feedback I receive in the results that I get. This is the only way of ensuring that I remain positive and focussed on my goals.

So, next time you have a slippage, make a note and move on: don't dwell too long on it, look to the next opportunity to improve and then you will succeed.

Results Day - Week 4

2010-01-21T08:26:00.000+11:00

The effort is paying off. I knew it would as long as I stuck to my guns, faced down the empty calories of beer and kept up resistance training coupled with cardio training.

Let's take a look:
Weight 93kg (down 1.8kg from last week)
Fat 10.6% (down 0.6% from last week)
Waist 84.5-90cm (improvement of 1.5cm on both measurements)

I know that I am succeeding because I can feel it. I can feel it in my waist and I can feel it in my muscles. I feel great straight after a workout, the endorphins surge through my system and I feel chippa for the rest of the day.

Then, I feel the post workout soreness arrive, a bit of lactic acid residue, a bit of muscle repair as they respond to the resistance training and cardio training I have done.

I feel good.

I feel happy even though I may feel a bit sore and tired I know that I am succeeding. I need to feel sore and tired to know that I am achieving my goals.

You don't lose fat by sitting down and eating cake, you don't get muscle soreness from eating cake... So, it's all about feedback from your body; pain is feedback, especially when it comes from your muscles. Embrace it, it means you are challenging your body to become the you that you aspire to be. If you don't have an image of the new you in your head, you won't get there. Honestly, you won't.

Use the feedback to strive to your next goal, if you have not quite made that goal, use the feedback to find out why.

Don't forget that if you find this hard to do on your own find a Personal Trainer that can help you define what you want to be, and then help you get there.

Results Day - Week 3

2010-01-14T08:33:00.003+11:00

Today brought a dent to my ego.

Though my weight is the same at 94.8kg, my body fat percentage has risen to 11.3% from 10.4%.

My waist did improve, 86cm-91.5cm, a drop from 87cm-92.

Being a vain, ego-centric driven individual I had to find out why....

So, I took a look at my little nutrient spreadsheet and realised (well, ok, I knew this already) that the four days from last results day still had copious amounts of EMPTY calories = i.e. alcohol. In fact I managed to over-consume by 800+ calories per day for those days. Not a healthy start to operation Fatboy Freddy to say the least.

However, I am happy.

Yep, Happy.

"Are you mad?" I hear you cry.

Well, no (hmmm, possibly). The whole point of tracking my progress is to understand what contributes to success and what hinders it.

We all know the basic equation of:

Cardiovascular Exercise + Resistance (weight) Training + Good Nutrition + Attitude = Great Results

If you don't track each aspect of the equation you will get mediocre results, and you will get them often. What I can do now is make sure I stick with my attitude to succeed, train hard to improve my fitness, chase down the next resistance set and ensure that what I put into my body is the right fuel for the expenditure I need.

What if I can't find the drive to achieve this? You are most certainly not on your own. Lots and lots of people are out there trying to do a similar thing. To make it even easier there are also a bunch of talented and bright Personal Trainers out there who will help you on your journey.

If you are in North Sydney, Body.Wize Australia (and http://bodywizeaustralia.blogspot.com/) can give you a Boot Camp style/Basic Training style workout on a Saturday that'll get your Heart Rate elevated, give your calorie count a smash and motivate you for your coming week.

If you are around Mortdale, Dolls Point, Newtown or Brighton during the week take a look at Juicy Fitness and arrange for a session that'll inspire you to do more.

You are not alone, so don't sweat it out by yourself. Find someone to help you with that motivation and attitude, and of course being pushed by someone else always helps sneak out a few more calories and thus helps you cut the fat!

Out in the 'burbs....

2010-01-13T08:58:00.001+11:00

The Australian icon: the hills hoist. Used by many to hang washing from, also to be used to hang from and have someone push you so you swing rapidly in a circle...

Also used by the local wildlife to perch upon, a great vantage point to spot one's lunch...

where was that grub?

...who knows?

Ahh, Hello Fatfighters, Choclit....

2010-01-13T08:47:00.000+11:00

Had to post, too cute!
Daughter_of_Fred executing a perfect ice-cream bowl clean:

a very couth method of cleaning a bowl...

achieves the desired result!

Results Day - Week Two

2010-01-07T08:30:00.002+11:00

Today is really the baseline/starting point for my next 3 months goals.

Operation Fatboy Freddy has been running for two days and my nutrition, more specifically my alcohol consumption is still higher than it should be. I'll blame my folks for being here, it's not my fault... ;)

So, I am back in the saddle with RPM, this week will be purely bike work with resistance training. Next week back into RPM, Core, and BodyPump to keep my body guessing and not adapting to routine too easily.

Weight: 94.8kg - up 300g from week 1
Body Fat: 10.4% - down 0.2%
Waist: 87-92cm - that extra centimetre tells me lots!

January and some hard work should see some positive change, then February and March will be chasing down the 80cm waist, OwnIndex/VO2 Max (Polar Heart Rate Monitor) in the 50's (47 now) and the Body Fat at a consistent 8% or less.

Now the World Masters is done with I will need to find another focus, not just social water polo. I wonder what I can do, along with my Masters Study and if I can fit it in, my PT study as well.... mmmm?

Cold, Snow, oh no!

2010-01-07T08:05:00.001+11:00

Sister_of_Fred is back in Blighty and by the sounds of it things are a tad chilly!

For those interested it does not often snow in south London so this is a significant bit of weather the UK is now suffering.

Now, why did I leave?

Results Day: 31st December 2009

2009-12-31T09:53:00.000+11:00

The results were not as bad as I expected, considering I have more or less bathed in beer for at least 14 days....

Weight: 94.5kg
Body Fat: 10.6%
Waist: 87-91cm

The yearly chart shows a clear upward trend for the end of the year though!

This is all good, the feedback tells me I have had fun and that I can now focus on Operation Fatboy Freddy by having fun working it all off again. But, this time next year I won't be allowing this to happen again, it is not healthy.

New Years Eve and here's looking to a fabulous 2010.

Ministry of Sound: The Annual 2010

2009-12-30T13:50:00.003+11:00

take the song titles and create a story...

The Annual 2010 - Disc 1

Hey! Whatchadoin?
I reckon you could Be The One, so Shake It coz I Know You Want Me, come be the Shot Caller. I Like That you got some Fire Power so Let The Bass Kick In Miami Bitch.

Heartbreak, She Got It bad. Now You See It - he's a Heartbreaker, I'm gunna Love You No More and I'm Going Underground.

You're Special, I'll Get You Pon De Floor so get Out My Bitch and a. Meich b. Thump you will see We Are Golden.

Operation Fatboy Freddy...

2009-12-30T08:15:00.002+11:00

Grolsch and Corona Freddy Found Yummy,
Trouble was, they both went to his Tummy,

Fatboy Freddy enjoyed his Christmas break,
Which included lots of steak

Now it's time to strip some fat,
So that Freddys tummy...
ends up flat!

Operation Fatboy Freddy is now gaining momentum with goals like 8% body fat, 80cm Waist, a 6 pack (not beer!), and great strength and cardio fitness for the water polo seasons of 2010.

With goals in place, the power of the brain mixed with determination, a need to succeed, and lots of hard work: anything is possible.

Imagine it, see it, be it.

DO IT!

Phew!

2009-12-30T08:06:00.003+11:00

Christmas is done, the Kids_of_Fred are fully loaded with more presents than they know what to do with and the new fish tank is operating pretty well considering the day that was Christmas Eve.

A day spent removing fish, water and gravel; purchasing a new tank, installing it and replacing water, fish, gravel and plants (not in that order mind you!).

The tropical fish are still alive: amazingly!

Here's to 2010 and hopefully less calamity than the end of 2009!

The old tank, with its emergency duct tape fix.

The new tank in all its glory!

Do bad things come in three's?

2009-12-24T08:08:00.002+11:00

At 5am The House_of_Fred started the day by erecting a marquee, all appeared calm, and The Wife_of_Fred was deciding how to move the marquee to its allocated position.... then the fishtank exploded.

Mmm, maybe a slight exaggeration there, but the front glass cracked, the water poured forth and we stood and watched whilst 150litres of water gushed to the floor.

Needless to say we are now trying to think back to see if this is number three of three calamities: we had the dog put down on Monday (1); we had the fishtank pump leak 50 odd litres on Tuesday (2); the fishtank glass cracks (3). If the "naughty or nice" fairies are watching, let's hope we get extra points from the nice department!

Let's hope that all could happen now has and that we can enjoy the Festive Season.....

Results Day...

2009-12-18T11:02:00.002+11:00

ahh, the weekly check on progress brought reality back to my world.

The time of year, a change of jobs, a break with the family have all caught up with me.

Weight: 93kg - up by two keggers!
Body Fat: 10.2% - up by 2%
Waist: 86-91cm - stable

Back to the Gym today for me!
The need to get into the resistance training followed by a good hit out on the Cardio front with 45 mins RPM is now essential. Target min 800 calories.

Christmas is coming Freddy's getting Fat; It's time NOW to put a stop to that!

A few weeks with reduced exercise...

2009-12-14T17:35:00.003+11:00

Mmm, Christmas brings its joy as well as its burdens. A few weeks of revelry with reduced exercise could result in a larger waist circumference than you expected.

Don't be overly critical of yourself, after all if you maintain your rituals, but maybe with a few classes missed, then your post Christmas workouts should not be too hard. Maybe a few classes where you try extra hard, push that intensity up another notch and drive out the Christmas cheer then you will be back, fit, lean and looking gorgeous for the rest of the holidays.

Remember, the energy you put in must be used, or stored: if it is stored then you have to work to get it off. Alcohol adds to your energy intake, one beer is approximately 130cals (Australian standard drink = alcohol calories, 70 + carbohydrate calories, 60ish), just consider that when you open the second six-pack.... it'll make your six pack disappear almost overnight: and you won't get it back so quick either!

Have fun over the holidays, but not so much that you undo all of your hardwork put in over the year.

day two - holiday...

2009-11-23T22:06:00.000+11:00

After 25 years of searching (well after being born, pre-pubesance and the teenage years, maybe five) for a girl that a) fancied me b) realised I wasn't normal and c) didn't mind that I was English I found a lass that wanted to bear my children.
Whilst listening to music on holiday I hear a band that reminds me not only of the wedding day (big wheel) but of the courtship preceding it. What hits me is the differences in sentiment that rushes the memories upon a listening some ten years later. Massive Attack played a bit part in my early days in Australia, mostly related to hip gyration and horizontal dancing... Now, upon replay and reflection, with children and responsibility beyond imagination (who can ever be prepared for the responsibility of three new lives?) the music carries a whole new sentiment: what has been lost, only to have been replaced by a different joy. Sure, being a Dad is challenging, but the journey as a family is harder. Remember, Mum was free once... She had no kids, a well paid job, time to party. Reflect on the five years (min) where you and she have hardly spoken, where any conversation is based on kids distribution to sports, parties or just getting them bathed and to bed.
Music brings back or even adjusts emotion.
Keep it in your life, let it help you if and when you need it. Always look back in your collection, never stop listening to new music, it refreshes and reminds...

World Masters Games - Waterpolo

2009-10-06T12:05:00.002+11:00

The itinerary has been published and the team plays in the over 40's category against...
WPC Astana
Manly Fairy Penguins
Royal Navy
UNSW Cheers 40+
we also play against two sides from the 45+ category
Cronulla Old Bull Sharks
QVS Wizards
Monday 12th Oct: 0950 and 1900 - Ryde Aquatic Leisure Centre
Tuesday 13th Oct: 1130 and 2050 - -----------"---------------
Wednesday 14th Oct: 1450 - MLC School Aquatic Centre
Thursday 15th Oct: 1040 - Ryde Aquatic Leisure Centre
Friday 16th Oct: Semi Finals - 1100 (1st 40+ vs. 4th 40+) or 1150 (2nd 40+ vs. 3rd 40+)
Saturday 17th Oct: Finals - 1530 (winner semi 1 vs. winner semi 2)

it is now only days away...

2009-10-02T21:46:00.002+10:00

I'm not sure what it means to others but competing in the World Masters Games in a weeks time gives me an immense sense of satisfaction.

I have been a swimmer and water polo player for over twenty years. This means I have tried consistently to be pretty competent in the water, thick or thin, girlfriends, wives, kids - all second to a need to be in the water... never quite good enough for national representation, happy to let wine, women and song take precedence over my chosen pass time... but now....

well, OK: wine, women and song are still pretty important to me, but in a weeks time I get to be an over 40's water polo player, competing against others that have chosen to travel from the UK, other parts of Europe and... Manly (for the international reader this is the destination for a large part of the English backpacking contingent, if they could not make Bondi.... for some reason, like it was full).

So, after spending months honing the body, predominantly the liver, I am now ready to take on the worlds finest: the over 40's British Royal Navy; a bunch of lads from the Uni of New South Wales; some chaps from WPC Astana and the Manly 'Fairy' Penguins...

I look forward to the contest, the opportunity to swap stories on old wounds sustained in the epic struggle for supremacy and above all... the chance to relax and enjoy what is arguably the best city in the world....

Sydney, Australia.

What do I do first...Diet or Exercise?

2009-08-03T20:22:00.003+10:00

You have started!

Yep, by asking the question you have decided to do something about your Health, Fitness and overall well being.

I had a couple of good reasons to do something... My family medical history suggested talking to my GP before I hit my 40's. Cancer is a sobering thing and it struck both of my parents. Thankfully they were diagnosed early and have managed to have many years of being 'free' of Cancer.

Off I trotted, belief that my 110kg body was at its peak, in my mid thirties... My GP changed that misnomer straight away, and she had not even weighed me!

CRASH, nope I was obese, overweight.... fat.

Time to do something?

Well, not right away...

Calories In = Calories Out...

2009-07-31T08:09:00.002+10:00

Is it really that hard an equation?

What you put into your body and what your body 'consumes', or burns, in a day means you put on weight, lose it, or stay the same. Does it, really?

Exercise and Diet are the place to start, together.

I am not a qualified doctor, nor am I qualified in the fitness industry: I do take advice from experts in both and have managed to lose 20kg, and stay trim for 18 months.

The stuff I have learnt I would like to share, and if you manage to apply some of what I have shared and are successful, then I have done what I set out to do.