The End

Well my time in Labrador has now come to an end. I got here on the 31st of April and I am leaving today August 22nd. This is my first post in a couple weeks and I must say the past 2 weeks have been very successful in terms of weight loss. 2 weeks ago I lost 2 pounds and this past week I lost 1.5 pounds. Since getting here about 4 months ago I have lost a grand total of 26 pounds and now weigh in at 215.5. I did miss out on my overall goal by o.5 of a pound but I am very happy with the progress I have made. Now I just have to focus on maintaining this weight over my vacation and when I get back to St. John's. I have work so hard to get to this point over this summer and I am going to do everything I can to not gain any of this back. I am not done with my weight loss yet though. I want to lose about 10 - 15 more pounds by Christmas. I don't expect this last few pounds to go without a fight especially since I am going to be back in St. John's but my school schedule should give me more then ample time to get in a workout every day. Maintaining my diet will be the hardest part of being in St. John's but like I said I do not want to go back to where I was before. Anyways that is all for me. Thank you for reading over the past 16 weeks and I will see most of you soon.

And for one last time

With will power, dedication and hard work, no goal is unattainable

Shawn

Weeks Fifteen & Sixteen: July 26 - August 8

So the past 2 weeks have been very busy and a little stressful. I just completed my last work term report of my B Comm degree and I am planning on getting back on track for the next two week to make the final push towards my goal. Over the past 2 weeks I have only lost 1 pound and I now weigh 219. With the stress of the work term report and because I was working on it pretty much every night after work I didn't get to do as much physical activity as I usually do. So I am accounting the lower than normal results on this fact. Also being home every night made me fall back into some old snacking habits. Being either bored or working most of the time I snacked because it is what I use to do before. I guess some of those old bad habits are still around for now but considering all of the ones I broke I am still doing ok. This is still a work in progress so everything is not going to stop all at one time. Anyways that is all for this week. Short and Sweet.

With will power, dedication and hard work, no goal is unattainable.

Week Fourteen: July 19 - July 25

Firstly, sorry about being a little late this week folks. Well another week has come and gone and so has 2 more pounds. With that 2 pound loss I was able to get down to 220 lbs. In the past 13 weeks I have lost a total of 21.5 pounds. Even though my goal was to get out of the 220's at this point maintaining a loss of 2 pounds per week over a 2 week period has to be considered a success.

Right now I am only 5 pounds away from reaching my final goal of 215 lbs for this 16 week journey. Losing those 5 pounds and reaching my goal will be my only challenge for the remainder of my time in Wabush. There are a few reasons for this. One I can't think of any other challenges for myself, two things are quite busy right now with work and trying to complete my work term report for school and three ultimately this is the only goal that really matters in the end. 215 is not may final goal weight though. It is just my goal for the end of these 16 weeks. My final goal weight is anywhere between 200 and 205. I think the last 10 pounds usually end up being the hardest but I think that because when you get so close to reaching your goal people tend to get complacent and less focused because they can see the light at the end of the tunnel and therefore feel like it will come easier. I am going to try to avoid letting this happen to me. I am hoping to be lean and mean by Christmas for sure. I don't think it should take nearly that long considering I have an amazing school schedule for this fall so I shouldn't have any excuses for not getting my workouts in or for not cooking good meals.

Well that just about outlines what is going to be happening with me for the next 2 weeks. If anyone has a challenge that they would like to suggest I am more than happy to attempt it I just don't have the time to think of them for myself right now.

Thank you all for reading and I will be posting again this weekend. As always your feedback and suggests are more than welcome.

Have a great week,

With will power, dedication and hard work, no goal is unattainable.

Shawn

Week Thirteen: July 12 - July 18

Well another week is over and things are progressing nicely. This week I did as I have been doing for the past few weeks. That is weighing in on both Saturday and Sunday morning and taking the average of those days as my weight loss number. My average weight this week is 222 pounds, meaning I lost 2 pounds this week. That puts me right on track to meet my of getting out of the 220's in two weeks.

Over the last week I had larger lunches and smaller suppers and it seemed to work good. I think my number could have been even better had I played a bit less golf and spent time extra time in the gym. But I guess I can't complain with at least a 2 pound loss. Since last Saturday I played a total of 3.5 rounds of golf which is the equivalent to walking about 20 km.

For the week ahead I will continue to strive to reach the goal I have set for myself. This means business as usual. Watching my meals and getting in some sort of activity daily. Well anyways that's it for this week. Hopefully I will have more good new next weekend. Thanks for reading and have a healthy week.

With will power, dedication and hard work, no goal is unattainable

Shawn

Weeks Eleven & Twelve: July 3 - July 17

So this is a special two week blog. Due to my awesome trip to St. John's I did not have time to write a blog last week and also I did not have my usual scale to weigh on it would have resulted in inconsistant measurements. As of this weekend I lost 1 pound over the last two weeks. While this is not a great number I am ok with it. While in St. John's I obviously did not stick with my usual diet or exercise plan so these kind of results were expected. But now things can get back on track for the next 6 weeks.

Two weeks ago I started a challenge to weight train 10 times in 14 days. I was not able to successfully complete this challenge. In 2 weeks I weight trained 8 times. I would have completed the final 2 weight training days this weekend but I was able to play in 2 all day golf tournaments so the weight training got pushed to the side. Anyways I don't think the weight training on it own was enough to get really good results. Another reason I think I only lost one pound in 2 weeks. I am now going back to a more balanced mix of cardio and weight training.

My next 2 week challenge will be to get out of the 220's. Right now I am 224 and In two weeks my goal is to lose more than 4 pounds. It is a seemingly simple thing to say but 2 pounds per weeks is above my usual average so it will take lot of control of my diet and training. I think this goal will be a good way to get back on track with my weight loss and will get me closer to my end goal for this blog of 215 pounds by the end of 16 weeks.

Well that is the plan for the next two weeks. I will be back next weekend with a new update.

Thanks for reading.

Shawn

With will power, dedication and hard work, no goal is unattainable

Week Ten: June 26 - July 3

Well it is hard to believe but when this week ends so will the month of June. I started this whole thing on May 3rd so I will be exactly two months in to this thing. This past week things got back on things got back on track and I lost 1.5 pounds. I am now weighing in at 225.

During the past 2 weeks I completed a challenge of doing a total of 40 kms of exercise. It took me up until the last day to get in that last 3 km but I completed the challenge. A breakdown of all the exercise I did to reach 40 km can be seen in the chart below.

Date	Activity	Distance (km)
June 12	18 holes of golf	5.58
June 13	18 holes of golf	5.58
June 15	Swimming	1.27
June 16	9 hole of golf	2.84
June 17	Swimming	1
June 17	Jogging	5.05
June 20	Swimming	1.32
June 21	18 holes of golf	5.58
June 22	Swimming	1
June 23	9 hole of golf	2.74
June 25	Running	5.14
June 26	Running	3.02
Total		40.12

The new challenge for the next two weeks is a physical one. Over the next 2 weeks I am going to weight train 10 times. Usually I would weight train about 3 times per week so striving for 10 times is a little extra challenging and should hopefully result in some good weight loss numbers.

Well that is it for this week. I am heading to St. John's this wednesday so hopefully that will not throw me too far off track. I am still planning on getting in all of my work outs and will be careful when making my food selections so we will see how things go.

Have a good week and until next week,

With will power, dedication and hard work, no goal is unattainable

Shawn

Week Eight: June 19 - June 26

After a very good week last week as I expected this week was relatively mediocre with a 1 pound lost. I am now weighing in at 226.5. I expected to have a down week this week but I know it was going to be lower than usual when I found out I had a softball tournament all weekend. While playing 2 games of softball per day for 3 days is better than nothing it is not enough to burn serious calories. Also over the past week I didn't have a great diet. Because a lot of the meals I had didn't have left overs for lunch the next day my lunches for the week were not as high in quality as they would usually be.

The 40 km of exercise challenge has been coming along pretty good. As of today I have a total of 29.22 km completed with 4 days left. If I play golf tomorrow and go for a couple more runs this week I should get my 40 km without too much trouble. It is not time to start thinking of another challenge to begin this coming saturday. Maybe a 2 week weight loss goal is in the plans. Next wednesday I am going to St. John's for the weekend so that is a challenge in its own. It is going to be hard to have a good week when taking a trip but I live in St. John's so I am going to have to learn how to do when I am doing in Labrador in St. John's or in that case anywhere.

Well that's about it for this week. Gonna be a quick turn around on the blog this week so there will be another update in a few days. I am going to try to get back to posting on saturdays so that the blog is as up to date a possible.

Have a good week everyone and as usual feedback is encouraged by all.

Thank for reading and remember:

With will power, dedication and hard work, no goal is unattainable

Shawn