Day 91 (and Beyond)

Patrick, thanks for setting up a great program (including the daily motivational boosts and info bites). Congratulations and thanks for the support from everyone who has just completed PCP!

It certainly wasn't easy, but I am happy to say it was easier than expected to complete the project. Clearly prescribed steps, timelines, and expectations took the guesswork out of the picture. Vague schedules and objectives made diet and fitness programs difficult for me in the past.

Time management was the biggest challenge, initially for food preparation and then for getting all the exercise done in one block of time. Lots of anxiety before many of the daily workouts, as they got more challenging (supersets, planks, pullups, chest dips, in particular). Pushing for "the burn" is a constant struggle (physically and psychologically) that I may not ever entirely get used to...

The numbers from July 31 to Oct 29...

Weight: 102.5 kg to 84.9kg
BMI: 32.0 to 26.5 (still overweight, but really?)
Waist: 100cm to 85.5cm

I'm pleased to say the posted photos speak for themselves. I've enjoyed being the "Before/ After Poster Child" in the past few weeks and inspiring a few future PCPers. Also looking forward to my upcoming health check to see more improvements.

My short term PCP objectives were achieved and exceeded.  I lost even more weight than I had hoped, I reduced my food and alcohol consumption significantly, I have more energy to do want I want and need to do, and I am getting up earlier and getting more out of each day. Not perfect, but many improvements in the daily habits/ lifestyle.

The unplanned result that I am most pleased about is the improved condition of my knees. After the initial pain (mostly the good, non-injury type), I am feeling at least 10 years younger in terms of mobility in my legs. Since a sports injury a few years back, I have struggled to run, climb stairs, play basketball or do anything fun without hobbling around in pain for days afterwards. Running up the stairs with heavy luggage was an afterthought a couple days ago. Later sitting down on the flight that I might have otherwise missed, I couldn't help but think, "I'm back". Great feeling.

But the key objective for me is what happens from now -- stay healthy, maintain energy and vitality, keep the weight down to the current level (it's all connected).  I appreciate the lessons in diet, nutrition, fitness, calorie burning, and muscle building - I did not previously place enough importance on the diet part of the equation.

I'll be choosing food more carefully in the future, bringing along fruit and vegetables for snacking, consuming more milk/eggs/yogurt, and eating less overall for sure...even leaving rice and bread on the plate. I may never eat a french fry again -- 90 days without and no desire to eat one.

Of course, I'll be jumping rope -- most days, if not everyday. I'm a big fan of efficiency. Keeping a variety of exercises in the mix was a key factor in the improvement of my knees, I believe. I expect to continue this fitness tactic- lunges, squats, situps, pushups, pull-ups, 8min abs. Pre-PCP, it was mostly swimming (some biking) for me. I'll slowly add the running, and if all continues well maybe a triathlon -- a stretch goal :)

Finally, sleep.  I have always known it was important to sleep well.  During the last 90days, I finally put it into practice -- not always 8 hrs, but much closer to it. Maybe the most dramatic lifestyle change for me, which I aim to continue.

Best of luck to everyone.  The real Peak Condition Project starts here, but we're now better equipped to do it!