Day 30

I did not work out today I was feeling deathly ill so I want to take this time to say that I will definitely be continuing this challenge and make it a healthy habit. If I could change anything about this challenge I would show readers how to calculate their daily calorie intake and then I would post mine each day of the challenge. Eating a healthy diet was good but I feel being strict on daily calorie intake would have produced better results. I would like to thank all of my readers for following me in my journey to becoming a healthier individual.

-Justin Heinrichs

Day 29

As I am nearing towards the end of my thirty day challenge, I have realized some things about my personal identity. I realized that the way I take on working out is very similar to how I take on other challenges in my life. I push through it and give it my all. The word endurance comes to mind here because I will face issues in my life and endure it until the worst has past despite how badly I do not want to be presented with unnecessary problems in life.

Day 28

This cold is not getting much better. I decided to take my break day today rather than during the weekend to recover from this illness. Look forward to future posts!

Day 27

Yeah definitely catching something, lots of phlegm and painful swallowing. I used some nasal spray and hit the gym today. If Micheal Jordan can score 38 points while battling the flu I knew I could do a simple workout. Thoughts of Micheal's flu game filled my mind as entered the gym today. Being one of my biggest role models I knew I could not let myself or Micheal down. Now for lots of fluids and vitamin C.

Day 26

Feeling pretty sore from yesterday. Working out today was harder and because of being sore it took longer to finish. I finished my workout and got some much needed rest, I will need it if I want to hit the gym tomorrow. I want to finish this challenge on a good note but I think I might be coming down with something. Cross your fingers its not the flu!

Day 25

Today I showed that I wanted to finish up the final stretch of this challenge strong. I increased my weights for resistance training and extended my running time significantly. It feels amazing to push past my limits and set new personal highs for myself. This has been the most I have ever lifted and the most I have ran in my life and it is empowering to know that it was all a result of my effort. Here is what my exercise program looks like now:

• Abdominal 120,130,135
• Triceps Press 95,100,110
• Lat Pull Down 110,120,130
• Row 110,120,140
• Bicep Curls 95,100,110
• Chest Press 130, 140, 150

25 minute run at 7 Mph 5 minute walk at 4 Mph

Day 24

Today I had a great workout. I did not have much difficulty doing weight resistance. I was thinking of increasing the weight again this week but I think I am at a good point to stay where I am at. What I've learned over the last couple weeks is that having the right technique when working out makes a huge difference. Sticking to the right form is difficult but I can say my dedication to this challenge is still going strong.

Day 23

I forgot today was a busy day so I ended up having my break-day anyway more posting tomorrow.

Day 22

I had a great workout today. I came in early to beat the crowd so that was good. I really pushed myself as far as weight resistance and  I think I am ready to up the weight here soon. Running was pretty easy today and I feel like I might be ready to try to run longer or with shorter breaks. One thing that really got to me was the lady walking next to me. She smelled of cigarettes and she had her arms crossed while she walked. Her smell was making it hard to breathe and any physical activity she was doing could have been done at a mall. I think if you want to go to the gym you so it to push yourself and not just walk. I am thinking about maybe skipping my relaxation day and just work out tomorrow because I am really into getting stronger and losing weight. More posts here soon.

Day 21

I can definitely feel the changes I have gone through during this challenge. I am starting to look more muscular and a little thinner. I think it says a lot that I stayed on a consistent schedule of working out that I have. This challenge gave me a new sense of dedication that I never thought I had. I love the changes I have had and can not wait to see more!

Day 20

Today I did my usual routine with my weight program but today all of the treadmills seemed to be taken up. I did not let this stop me from getting at least a little cardio activity. I took my basketball and shot hoops for about two hours on the gyms basketball court. It felt good to have a bit of change and I always loved to shoot hoops. As I complete this challenge I have seen my abilities in basketball the sport I love get better. My hand eye coordination and reflexes have sharpened and I have working out to thank for it.

Day 19

Today when going to the gym I noticed that after increasing the weight from last week, the weight resistance training is getting significantly easier. I am thinking of upping the weight again here soon to accommodate my growth. I can tell I have more energy than ever and I feel great! I still think that I could do better and I might raise the bar here with my running regimen. I want to be able to take shorter walking breaks and extend my jogging intervals. I think I will be able to do this soon and I cant wait to see the results! I found music is such a big factor for me when I work out. I feel that the energetic music I play while working out puts me in the perfect mindset to perform my best.

Day 18

I had a lot going on this weekend but I still managed to go to the gym. Today I went through my weight regimen and I could tell today was not a good day to lift. My back hurt and didn't have my usual energy. I think this is because I stayed up late last night. When running on the treadmill, I knew this would be a good time to push myself since I wasn't feeling the best. I power-walked for an extra ten minutes and on the last minute I sprinted as fast as I could. It was a great workout! I can feel my confidence raising with each day I for to the gym and that is the most rewarding feeling. I think after these thirty days are over I will keep this new habit going!

Day 17

Today was my relaxation day so you will hear more from me tomorrow.

Day 16

Today I felt ready to hit the gym with a full effort. I had some recent issues in  my life that have made me fairly angry and I used that energy to workout as hard as I could. weights that were hard for me were easier now that I had anger to fuel my effort. My running today went by fine and I actually that it might have been too easy. I might run for a longer period next week. I love the progress I have had with this challenge and I might continue this challenge after the thirty days are over.

Day 15

Weather, laziness and a busy schedule have attributed to a less than healthy diet as of late. It seems there is not much time to go to the grocery store. I've found myself ordering Jimmy Johns more often than I'd like to and though it may not be McDonald's I feel like it may be keeping me in the way of  losing the little extra that I'd like to lose. The food I have takes a bit to prepare so laziness is definitely a factor. I worked out later in the evening today and I think this may have to stop. Working out later in the day saps my energy more than if I workout in the morning. The morning also has more available treadmills and weight machines. I think tomorrow I will wake up earlier and hit the gym once again. Let's finish this month off strong guys!

Day 14

Looking in the mirror today I noticed that I am slowly getting thinner and I am showing some muscle growth. This is a good sign despite my weight staying roughly the same. I switched up my cardio regimen because all of the treadmills were full so I shot basketball for two hours. I have noticed that with my increased confidence I have increased  temper. It is easier to get annoyed at little things now then before I started my challenge. Look forward to more posts soon!

Day 13

Today I realized what has changed for me since I first started taking this challenge. I have more energy than I've had in a long time and that right there is a good start! I also feel a lot better about myself now that I have started to see some minor results. My confidence is up and that is huge for me since I have some self confidence issues. I am glad that this challenge is having such positive effects on my well being.Working out today I found running to be much easier and I even went an extra eleven minutes, Ten minutes of power walking and one minute of intense sprinting. I think I can today was a success!

Day 12

Today was a good day to workout. I just came off my break and I feel ready to get back to it. I had a little trouble with resistance training which was odd. I just came from my break and I did put more weight on this week so that could be the reason. I am loving the results I am seeing but I know I can do more! I can't wait to see the results after one month!

Day 11

The accident I got in yesterday did significant damage to my car but it is still drivable. Either way I am taking my break day today so I can look for a new car and focus on some work related issues. Look forward to more posts here soon.

Day 10

The workout I had today was good. I went in at about 4 PM so this was kind of late for me. I could definitely feel the burn after I finished my workout. After leaving the gym I unfortunately got into a car accident and I think my being so tired and sore was a contributing factor. I am safe and so was the other driver so thank the lord for that! I think I am going to take my break day tomorrow considering I might have to get some work done on my car. Look forward to more posts!

Day 9

Today was not much different from the last few. Resistance training was challenging but easy enough to complete. Running was where I had some difficulty. It was my right knee again. Music is one of the biggest supports for me while working out. The music I play puts me in the right mindset to work hard and finish my workout. I look forward to working out again tomorrow.

Day 8

I found running to be  one of the biggest obstacles for me when working out today. I never had a good right knee because of a sports injury and today that made an impact on my performance. As much as I wanted to quit I told my self no. It would come to the point that I was internally insulting myself to keep myself from giving up. I would ask myself: Is this all you got? Are you a pansy? It seems like an odd tactic but it really worked. I finished strong and was so proud of myself when I was done. I learned that pushing yourself can help you go the extra step. I could have quit early or even lowered the speed on the treadmill but I was strong and kept going. It is the best feeling to be able to break past the boundaries that I put up for myself. Look forward to more posting!

Day 7

Today was a good day I woke up at a regular time and hit the gym just as hard as yesterday. Ive found that if I work out earlier in the morning the stress on my body through out the day will be less. I feel better than ever but I still have some room for improvement as far as living a healthier. I went to the grocery store and picked up some healthy food to support my more active lifestyle. This is what I bought:

• Brown Rice
• Tuna
• Chicken Breast
• Wheat Bread
• Yogurt
• Cod Fillets
• Kidney Beans
• Salsa
• Milk
• Spaghetti
• Peanut butter and Jelly 
• Mixed Vegetables
• Strawberries
•  Mixed Fruit

Not exactly the best grocery list but it is working out so far. When I feel like having dessert I will make myself a PB&J for a treat which would be better than a slice of cake and ice cream.

Day 6

Today was hard for me because I had a case of the Mondays. I woke up early for class and felt like going back to bed afterwards. Normally I would head towards the gym after class. 2:00 hit and I drove over to the gym and hit the weights hard. This started a new week and I wanted to up my resistance on my weight training.Again I am doing three sets of ten reps so each number represents each set, my new weights are as follows:

•  Abdominal 110,120,130
• Triceps Press 90,95,100
• Lat Pull Down 100,110,120
• Row 100,110,120
• Bicep Curls 90,95,100
• Chest Press 110, 120, 130

20 minute run at 7Mph 10 minute walk at 3.5 Mph

Day 5

Day 5 Saturday was my lazy day I had a nice relaxing day off from working out as well as work and school. Taking a break every week is important when working out. This lets the body recover and build muscle. I am pretty confident about this thirty day challenge, I find more inspiration each day that continues. I expect to be back in the gym for tomorrow.

Day 4

Day 4 came along without many issues. I am proud to say I started to see minor results in my hard work. Running my usual thirty minute run was not as taxing on  my body. I found that during my weight training, I might be able to move up some weight on most of my machines. This is a real confidence booster for me now that I have seen some growth. Tomorrow is my break day so no more posts till Sunday.

Day 3

Day 3 was kind of difficult for me. First off I had a sinus infection and was very congested. This was a small obstacle for me and  I knew that if I had the right attitude I could finish today strong. Despite my being under the weather I got my full workout in and even went a little heavier on some of the weight machines. I am going to finish out the week strong!

Day 2

Day 2 came and went with not much of an issue. I have a feeling that running will be the hardest challenge for me. The sense of accomplishment from finishing those thirty minutes is the best feeling ever. I hope to beat this challenge and have high hopes for the days to come.

Day 1

Day 1 was very exciting for me. This is just the beginning and I'm ready for whats to come. I started with a basic resistance training program, doing three sets of ten reps. After weight training I did cardiovascular activity for thirty minutes. Ten minutes jogging, ten minutes power walking, then another ten minutes of jogging. The weight training was simple enough but when it came to running the last ten minutes I wanted to stop. I told myself I am not a quitter and I powered through the last ten minutes. This was a small victory for me but is the first step to getting in shape. After working out I felt great! Here is a list of weight machines I am focusing on:

• Abdominal 80,90,110
• Triceps Press 80,90,100
• Lat Pull-down 85,95,105
• Row 80,90,110
• Bicep Curls 80,90,95
• Chest Press 70,80,95

Ten minutes of running then ten minutes of power walking then ten minutes of running for a total of thirty.

Welcome!

Welcome. In this blog I will be documenting my thirty day fitness challenge. Since my major is exercise science this is extremely important to me. I want to be able to prove to myself I can maintain a healthy lifestyle for at least thirty days. Another thing is I would like to set a good example for my future children by being fit and healthy. In this blog I will discuss any information regarding my exercise schedule and what I learned about myself while going through this challenge so look forward to more posts!