close to the goal ...

THIRTY kilometres to go!!!

10 days -

what a year! what a journey! what changes!
keep it up andrew. hasnt it been SO worth it!
must be nearly time for 'the makeover' ??! w00t!

heavy

well, this aint walking!!
something a bit different ... battling ropes :)

yes andrew... they will help you with running  :P~~ haha!



Heavy rope training packs a supreme punch in improving conditioning and takes your fitness to another level.  Improved core and shoulder girdle strength headline the benefit spectrum of heavy rope or battle rope exercises.

...almost

101 kms to go andrew ... KEEP AT IT!!!!
a month - and a bit and 1095kms will be reached :)

it feels...? GOOD!

934 kms .... done and dusted ....

the original goal set at the beginning of the year was not about losing or concentrating on 'kg's ... it was to accomplish 1095kms of walking for the year - at a nice steady rate of 3kms a day! an introduction to the feel good benefits of exercising ... that *anybody* could achieve - even those who felt there was 'nothing they could do' physically

the weight loss - became over time an incidental (known) side effect - definite proof - of how, introducing regular exercise into your life, (simply put? consistent effort) - can give fantastic results - for anyone.

the first few weeks were REALLY tough ... although starting off on a struggling to complete 3kms foot journey - andrew has achieved fantastic physical and health results.
the weight has come down ... the fitness levels have risen!
during the whole year, he has never given up ... even the days when not feeling/wanting to do anything, (a position we all will find ourselves in from time to time) he has still always made sure, the 3kms was completed. with the knowledge, we ALWAYS feel better when we do what we set out to regardless our negative state of mind beforehand telling us we dont feel like it ...
back in march - after 10 weeks of walking ... when the need to step further out of his comfort zone was reached ... the fitness venue became a second home - and, exercise, a way of life.

nine hundred and ....

............... two!

sunday session!

A solid workout at the prossy gym with a whole lotta ladies!!! and breakfast afterwards!
I got to sit back and let the women do the work! They wanted it that way - honest!
The third yummiest breakfast one could have on a great Sunday morning.
Thanks Ann for organising the special workout....going above and beyond yet again to kickstart our week ahead. <two thumbs up>
Exercise boost before heading away to BMX locations for the school holidays ...

Photos can be seen here!

eight hundred!

eight hundred kilometres!!! w00t w00t! how quickly it can add up, with just a little bit every day ....

whats the answer? consistency, consistency, consistency!!

to your health and success

100 grams off original goal! is that even possible ! ha! who weighs in with that
what weighs 100 grams? it could have become the time for a makeover and that facial hair ... removed! ... had a hair cut? (oh no, already no hair!) worn a sleeveless t-shirt - weighed naked! removed an appendage or two?! damn! next week ...

but - new goal set regardless. walking/running and regular exercise continues - consistent, progressive, hard and fast! ... and the incidental side effect ... of another 10kgs will disappear. by the time santa arrives!

go andrew - cheers to health and happiness!

oh my aching back

uh oh .. muscle spasms - a three day bed rest break from the 3kms .. (was this ALLOWED for in the rules?!) i dont think so .... hmmmmmmmm
<snip>
rule 3: rain hail shine - living or dying - NO EXCUSES
<snip>
:D
not sure what catch up can be done .. when back in action (BACK in action!) the bar will be higher until redemption is approved ...

688kms

walking? regular as clockwork - a total of 688kms - covered!

julys totals ....

1 july, day 182 - 3kms - total 599kms  extras: p.t.
2 july, day 183 - 3kms - total 602kms
3 july, day 184 - 3kms - total 605kms
4 july, day 185 - 3kms - total 608kms
5 july, day 186 - 3kms - total 611kms

ch ch ch ch changes ...

treadmill intervals at the gym - such fun eh!! :)

check the muscle tone happening in the legs - w00t!see, all worth it :D

*take note* new shorts needed, urgently!

wow

greatly improved nutrition, regular exercise... consistent walking ... and the results are showing.
though the changes are well and truly beyond just the 'physical' - 63cm, and 33kgs have disappeared on the years journey so far, with new goals about to be set in the coming week ...

keep it up Andrew - you are doing great things for your health - inside and out, a great inspiration! and proof, that goals CAN be achieved, one small, positive step at a time!
awesome effort, attitude and commitment, day after day after day.

fundraising .... fun?!



My secret weapon ... all style, I know,
hard to achieve by many!


Still look and feel like a lava lamp when running LOL.

Shame that more olympians haven't adopted the style too though. I'll take no less than 12% commission for rights to the technique... Les mills may ring also, someone just tell him I'll get back to him when ready!

Legs feeling ok, I wouldn't say 100%, ... I'm guessing the running with the repetitive pounding didn't help, however that should get easier with time.

from prossy to dam

only a couple k to go ...

mark looks worse for wear! the support vehicle CLOSE behind in case...

six months

Half a year - down!
All parts still in working order so havent had to call on the warranty ..... YET!

and
596 kms of 1095 completed - 499 to go!

losing it

wow.
25 weeks on ...
and
31 kilos gone ...
61cms down ...
569kms walked!

boom

Fed up with how her diet is going, Charlene takes a more serious aim at her target weight.

half way

the half way point !!
today 548kms was reached...
five and a half months, walking and running:

be careful of side effects:
         ~ weight loss
         ~ positive outlook
                on life
         ~ tons of energy!
         ~ health improvements
         ~ improving fitness
                levels

stellar effort andrew! you will blitz the second half .... looong before christmas arrives.

pretty in pink

lucky andrew, you dont have to make that choice ... well, hmmmm, least i think you dont? :)
though im sure you would look pretty in slinky pink! who am i to judge!

enjoy that delicious ice cream!

progress, progresses!

27.8kgs - :) in 5 months .. consistent, steady weight loss - just over a kg a week. like with any change, some weeks a little more, some weeks a little less ... - BUT - the benefits of regular exercise, far outweighing the kg loss. fitter, stronger, healthier, more energetic! alive!!
and, with that feeling in mind, with the goal of 1095kms for the year remaining, andrew now turns towards an additional goal - to run a 10km race ...
training will adjust slightly - todays session very running focused, what an AWESOME session it was - tough. yet. no excuses. not a single complaint nor a single "i can't" amongst it all. just DO IT - BAM! THAT, is the best growth.

winter begins

winter hits and along with it comes an earlier than expected, milestone .... 500kms!!!! w00t!
nearly half way to the years goal - and with some of those kms now including running spurts - a fantastic achievement :)

routine, consistency, regularity, steadfastness ... how many other synonyms do we require? it all boils down to the same thing - a positive healthy habit has been established with the benefits, compounding!

cheers - to the next 500

making choices

dinner.... for some

another active weekend - out on the water this time.
dinner time ... ? what do you do when you find yourself in a situation where the food choices - are not yours ? the control, not there.
it does show the importance of always pre planning when you know you are going to be faced with that dilemma ... but, would be interested in other peoples thoughts on how to handle such a situation. anyone have any ideas?

bootcamp




bootcamp - running, running, running, running ... and a WHOLE lot more!!

the rain and darkness is no deterrent for the benefits and fun of an early morning session outdoors in the Whitsundays!

VR... to the rescue

Um, there's an elevator to your left ;)

a phone call this evening from a very proud Andrew ... the vertical rescue course at Cape Hillsborough with the SES - a success!

andrews words - "everyone was huffing and puffing... a couple of months ago I could NOT have done this... thank you" :D

you are old father william

colour co-ordination at an optimum!

well, what a lot of fun today was, exercise wise...
a birthday - brings no rest, in fact, if anything - andrew worked harder today - amazing self motivation and drive. the fact he had to workout in a birthday hat with pom poms (minus the cheerleaders dammit!), must have oooozed energy and excitement into him! :P~

birthday bonus ... yet another great outcome on the scales, 2 weeks since the last weigh due to being unwell last week, but another 2 kgs down - bringing the total to a 26kg loss. almost text book perfection.

with a busy, active weekend ahead at cape hillsborough rock climbing - it's gonna be a super start to another great energy filled week ahead.
how awesome andrew - knowing. you are now capable of completing, all that this weekend will place upon you!

that word, again

464kms!
so close to half way. :D

the key to it all has simply been - consistency ...
the walking, has now simply become a habit, never questioned  about whether to 'do it or not' and even on busy days, fitted in as a priority... with optimal health being the ultimate goal.
additional new and varied activities have been added in, slowly.

floodboat course

Floaties on hand, water in sight...bring on the cold swim :)

under attack

with encouragement from fellow ses'er corinne, andrew hit a body attack class at fitness venue this morning ... once again proving, he is open to giving anything and everything a go when it comes to pushing himself and discovering what he is capable of ...
attack is an amazing class for your fitness levels, does absolute wonders for your heart and lungs, and is a fantastic calorie burner! a high energy workout!
all i can say is, well done andrew.
you continue to inspire. keep up with all you are doing!

successful sunday searching

With the late night phonecall, i knew that my plans had to change from the standard 3km walk along the boardwalk to a more remote search on picturesque Hayman Island.

Starting around 2am on the island the walk involved a 6km search of the island's track with a 243m altitude gain.

breakfast at hayman

had to show this andrew ... lolly snakes? AFTER the monstrous breakfast that we had!? really!

I describe it ... a stargazing midnight cruise over to hayman, some great overgrown steep rocky walking tracks for four and a half hours by torchlight, ENORMOUS spiders to contend with, (thanks greg) but the bonus of the fairy like glitter of their eyes ... millions of toads, a gorgeous sunrise, having the most expansive breakfast made for us all at HAYMAN island.. finishing with ... a gentle cruise back, albeit mostly missed due to everyone having nanna naps... all on Mother's Day!?
But the best part? YES, a positive outcome for an elderly man and his family. Happy mother. Happy daughter. Very fortunate Dad. NEVER a more amazing feeling!

lost centimetres

measurements - 5 weeks since done.
39cms... gone!

weight - another 900grams this week
= 24kgs... gone!

kilometres - 421 of them... walked!

denim and lace

andrew & the mottley crew at prossy airport waiting for
the plane to the gold coast for an SES comp - just one of the
gang, in jeans! everyone looking great.
(good luck all of you, represent us well tomorrow!)

andrew: 30 april 9.18am
Great. Thanks Ann. You've cost me $30!

ann:
oh!?! Do I get an explanation or you are now in flight mode?

andrew:
Lost too much weight grrrr :) Bought my first pair of jeans in i reckon 15 years, (not due to only weight, just never worn them before)
Those George Michael swings you give me must be doing it LOL

weekend challenge

david & greg - keep eating like that, you guys will
be next haha :P~

andrew: ‎1st challenge: team feeding frenzy at Australia Fair ... PASS

ann: beaming for you :D !! remember how fantastic you're doing and dont let that funny looking group sabotage your efforts! :P~~ :)
what did you feast on instead though?!

andrew: What, are you checking up on me Ann? LOL .... A salmon wrap, green tea and yoghurt. As the key holder, twas easy to choose the location which had variety ;) Sue's happy also which makes for a happy team LOL
Gotta go shopping now apparently ;)

only a kilometre

one kilometre to FOUR HUNDRED ....

when andrew arrived at the gym to workout today, and the realisation he had only one kilometre to reach 400 for the year, i sent him out to run that 1km ...
5 weeks ago, he did 1km in 7:08, it was the first time he had pushed himself to actually set a time to a distance, and, part running, part walking, an absolutely fantastic effort ...
today. 6:42 - 26 seconds faster! THAT. is awesome. and took his total to 400kms - precisely!

a gym session, a juice again (gonna power up on all those nutrients your body is soaking in! arent they much better tasting now than the pastries of the past!) and, 3kms later in the day, brings the years 3kaday total to 403kms.

consistency. it's a SUPER word. and it IS the word that delivers results.
anyone can create their own similar journey with great results, utilising, consistency .... don't w(eigh)ait for tomorrow to begin, today is here!

under 120! :)

with flooding, ses distresses, school holidays, easter, long weekends, bmx fatherly duties, road trips to cairns, the past couple of weeks have passed very quickly .... on andrews part.

with flooding, ses distresses, easter, long weekends, motherly duties, plane trips to sydney, the past couple of weeks have passed very quickly .... on ...  my part.

therefore, blogging has been neglected while life took over momentarily :D

BUT, despite any excuse most people could make - tired, too much to do, busy so lack of time etc ... there was none. there was adjustments and juggling of other activities, tv watching took a back seat :P and not a lot of time for simply sitting around idly!.... but the 3kaday, remained - clockwork!
the results. have matched. andrew lost another 1.5kgs this week!

it proves if you place yourself as a priority, if you place, your health, as important, no matter how hectic your schedule, you CAN achieve the biggest benefit possible for yourself - fitting exercise in!

total weight loss - now 23kilograms!!!! and looking fantastic :)

incidental benefits

20.2kilos - GONE!!! :D
congratulations andrew. no matter how hard you hunt, may you NEVER find those kgs  again!!

the graph attached?
the red line, depicts a weight loss journey of just under one kilo a week starting from day one of the 3kaday challenge - 1st january 2011 and with a goal date of 1st july ... giving a slow, SAFE, achievable body morph!

339kms plus... more

simply an overdue update :)
26 march, day 85 - 3 kms - total 300kms
27 march, day 86 - 3 kms - total 303kms
28 march, day 87 - 3 kms - total 306kms xtras balance prossy

energised!

Air in tyres, windscreen cleaned!

Had a great weekend.

Was an ideal opportunity to hit the gym for three different classes, some squash, a wet and windy walk & a bike ride to Airlie both days.
Coupled with some great socialising, twas one of those weekends that are enjoyable on many fronts. Feel energised & refreshed now :)

new ways to move

always willing to give new toys a go - this is a prossy gym contraption ... and with all the rain and flooding we have been having, andrew imagines it would be good to strengthen up his freestyle movement in preparation, so he can swim down the road instead of walk!

despite the rain, despite his desperate lack of humour :P the walking, is still consistent!

318kms to date! w00t!

300k

a milestone is reached ... 300kms ! w00t!

that's just an incredible effort so far!
andrew has achieved it with consistency - simply getting out there every day and 'doing it' ... the goal is so clear cut and measurable.
and the reward? the reward is the BEST possible, a journey towards a healthier lifestyle ...

just think andrew ... only 795kms to go ..

sooooo close!

how absolutely awesome, andrew is only 3kms off reaching a 300km walking total for the year, and 1kg off losing 20kgs - all in 84 days!

it is starting to show physically compared to looking back at day one, but more important is andrews ownership to his health and the attitude to keep wanting to do more to keep improving ... it's amazing how just a small start in the right direction can give all sorts of positive changes to our lives that then keeps us moving forwards...

first ever jog

before his first personal training session today at the gym, andrew went out to 'do' 1km as fast as he was able - the only instruction was to do just the best effort he could manage - walk, run, crawl - it didn't matter!

he headed out (in the rain!) with the gps, for a precise km, and stop watch in tow - to the surprise of chris and i, andrew came running in, but then kept running, in the rain, past the front door of the gym ....

a proserpine venture

studying the various routes that can be explored! :P~

main street attack

'balance' bending

day 73 - how quickly the year travels ...

andrew is consistent with his 3kms a day, often going beyond that, and to date has walked 263kms this year with an 18kg weight loss!

fantastic consistency andrew - and proof for anyone of how just 'a little bit each day', can make a  HUGE amount of difference in the long term, adding up to a whole lot of healthy benefits, well beyond any weight loss ...

another bike attack at jims

Yeah, they're my blood stains

I'm having fun, really...you should see me sad ;)

a new recruit

Who puts the start line half way up a hill?

Wrong way guys...sheez, do I have to do everything