The Forever Young Project
As life got busier and busier with work, family and other commitments Kirsty and Pat have found less time to workout and more excuses for a quiet drink or a cheat meal. This has taken its toll and the best way to describe it is we feel like we are getting old. Its nothing big just little things i.e. a few extra kilograms that wont budge, stiff and slow in the mornings, slower reaction times, a few extra wrinkles and longer recovery times. We are constantly coaching others on how to feel better, but not always following the advice we give, so for us we came up with a plan to regain or youthfulness. Its this the Forever Young Project.
Over the next 6 weeks we plan to try and accomplish the following.
1. No alcohol, alcohol has slowly crept into our lives a little, we used to religiously go to the P.A. our preferred local every 2nd Friday for a few craft beers and dinner . Over time this grew into every weekend then the occasional weeknight bottle of wine. Alcohol isn’t that bad in moderation but we decided its time for a break, it slows down motivation from Saturday till Tuesday every weekend.
2. Diet, no more cheat meals or cheat days. For the most part our diets good but along with drinking come the bad food choices and it only take one or two days to set back a whole week of hard work. We will be eating a low carb diet with an emphasis more than 6 serves of fibrous veggies a day with clean meats and dairy as a side serve to the veggies.
3. ‘Regular’ exercise. Regular is the key, because of our busy lives and big weekends our routine is all over the place, some weeks we are full steam working out every day while others we only get one or two workouts in. The plan is simple, 30 mins of resistance training a day, 30 mins of cardio a day and 30 mins of yoga a day.
4. Sleep. Sleep is one of the most underrated things that anyone can do for the physical and mental health, so the plan is to make sleep a priority aiming for 8 hours of good sleep a night.
Why are we sharing this? Well selfishly, for extra motivation, you can keep us honest. But also in the hope that maybe one or two of you will find motivation and join us on this journey.
Why only 6 weeks? We have a holiday planned in 6 weeks which for 4 days all of this will go out the window, but we plan to pick up where we left off as soon as we return.
Once a week one of us will get on here with updates, hopefully for the most part positive ones. Although its day 2 and I miss cured meats and wine a little already.
We will also be using instagram and facebook to share pictures and stories of our journey if you want to follow along
https://www.instagram.com/thestationgym/ #foreveryoungproject #foreveryounf #stationgym #stationdomination #thestationgymnasium
Feel free to comment or ask questions
28/08/2017 Well one week down in the Forever Young Project. I would love to say that we met every single one of our goals but we didn’t. I guess that’s why they are goals, something to strive for. What did we achieve:
1. Alcohol. We killed this part of our project, not a drop passed our lips. It wasn’t easy specially with the McGregor vs Maywether fight, I was at a work function in the Arkaba hotel where they were televising the fight in the bar right next to the conference room and Kirsty hosted the fight at the gym where people enjoying a beer or two.
2. Diet. We did well with our diet too. We managed to stay low carb all week and fasted 16 hours a day which we like to do. Our aim to eat more than 6 serves of fibrous veggies didn’t go to well we ended up with around 4-6 serves on average.
3. Regular exercise. This is where I was the most disappointed. We did regularly exercise but we didn’t meet the target of 30 mins of cardio, weights and yoga each day. We only achieved this on two days, most other days we achieved at least one workout except Saturday which was just crazy with study kids and setting up the gym for the fight.
4. Sleep. this is the other area for improvement, we are still staying up to late on weekdays and averaging six to seven hours sleep a night.
Overall we are going o.k. I feel fitter already and have lost 1 kg I haven’t taken any photos of myself I will wait for week three and week six and I’m enjoying the challenge. Kirsty says that she is enjoying feeling better and is starting to feel a little fitter.
We still have some goals to reach, hopefully we will be a little more accomplished this time next week 🙂
5/09/17. Sorry I’m a day late this was due to working night shifts. 2 weeks down in the forever young project and we were kicking goals this week, for the most part week met the challenge head on and achieved more than last week.
1. Alcohol. Again we were totally alcohol free and both of us agreed this week was easier than last week, don’t get me wrong a beer on Friday at the P.A. would have been awesome but our resolve was stronger.
2. Diet. We done really well on the diet, again it seems to be getting easier to make the right choices, low carb is just a way of life and we really don’t feel deprived. We have even managed to up the veggies and if we aren’t at the 6 serves of fibrous veggies a day we are damn close. Over the weekend we were a bit relaxed on the fasting times, we ate later into the night because it was easier and I have to admit we did eat processed meats on Saturday night and Sunday lunch on our cauliflower pizzas, but its not every day like it was.
3. Regular exercise. There was a massive improvement in this area with at least 4 of the 7 days we got all 3 workouts in, and we did rest on Sunday. Kirsty done a little better than myself due to me working 5 of the 7 days but no excuses, next week I want to get closer to 3 workouts a day for 7 days.
4. Sleep. We still aren’t there with sleep, work plays a bit part in lack of sleep and not just the unusual patterns I work with early days and full night shifts but there are nights we are up trying to keep up with taxes or social media for the gym. Then its nice sometimes just to spend a bit of time doing nothing before bed. I know what you are thinking, this sounds like excuses and your right, no excuses, we will get more sleep this week.
All in all it was a good week we have made improvements but the big thing we both noticed this week was motivation, we have started looking forward to exercise, we are challenging ourselves more and feeling fitter. We are starting to feel younger already, this might actually work haha.
Its been a good week and we are both starting to see results, to feel results and enjoying this. The first week was harder than the second, lets hope this continues. Don’t forget to check out the #foreveryoungproject on instgram for photo updates and we will try and share some recipes this week.
12/09/17 This marks the beginning of week four and the end of week three. Week three was the toughest week yet, I’m not sure what it was, maybe a bit of fatigue or maybe mentally we thought we deserved a break, but we did struggled a little, luckily for the most of our challenges we managed to stay on track.
1. Alcohol. We are still completely alcohol free and we are really finding it is helping to keep us going, we both agree that if we had of had a beer or 12 over a weekend that we would have fallen over with other stuff.
2. Diet. Apart from a sneaky sushi roll eaten by one of us who will remain nameless (it wasn’t Pat), we have maintained a low carb diet with heaps of veggies. I would say we average 5 serves a day most days with some days up to 7 serves. We have also fasted every night except the weekend where we ate a little later into the night.
3.Regular exercise. This was probably the biggest let down of the week, I only got one yoga session in and Kirsty only achieved two. We both managed to get at least one workout a day but some days the second or third was not possible due to life commitments. Kirsty definitely done better than me with some days doing three or more workouts. This will be a big focus of week four to get back to the goal of our three set workouts a day.
4. Sleep. I think we may have done worse with sleep than exercise, on average we are both only managing six hours maximum a night. Although we have a busy life with night shifts etc, its still our fault as we are just staying up to late on the nights we should be catching up.
So lots of area for improvement this week but that aside we are feeling great, we have a sense of achievement for what we have accomplished and are feeling and younger. Kirsty also got some me time in, which is a big deal for her as she often finds it hard to unwind without a beer or glass of wine. The other thing we are enjoying is seeing others getting on board. A big part of blogging our journey was to get you guys to come along for the ride and to share some of the ups and downs of setting yourself a challenge. A big mention goes out to Pete, Ben, Iona and Sean who have all set themselves personal challenges and are doing great.
Thanks for reading and being a part of this and feel free to ask us questions or join us, set yourself a challenge and follow along on facebook and instagram.
19/09/2017. Wow 4 weeks down and past the hump, this week things got easier again, well for me anyway. Kirsty had a tough week mostly due to having a rough time with women’s health issues at this time of the month, and we still don’t sleep enough.
1. Alcohol. Again no alcohol this week, this part is really easy now, it was only the first week or two that alcohol was an issue. Its gone for now which is no biggy, but I’m sure we will enjoy our first beer on holidays.
2. Diet. We nailed diet this week, not even one sushi roll was eaten. We also maintained our fasting hours, some days we only eat for five to six hours except Saturday night where I may have eaten half a kilogram of cheese at 8pm. All of this has just become normal and its helping to shift the spare tyre woo hoo.
3. Regular exercise. I had my best week so far with exercise, I managed to get three workouts in for four days, two workouts on two days and we worked hard in the garden all weekend. Kirsty backed off a bit because she was listening to her body, she has issues with anemia, high cortisol and low testosterone which gets worse with her period so she needs to nurture her body.
4. Sleep. Argg sleep we just cannot get enough sleep, we have failed at this every week. As much as we would like to blame life for this its still late nights that is causing the lack of sleep. If we are serious about keeping ourselves young then we need to make this a priority but its tough, night time is our time, the gyms shut and kids are asleep. No excuses though we need to change this.
Well after last week this week was good we got back on track with most things and are feeling good again. The scales are our friend again and I think we are looking younger and moving more freely. Bring on the last two weeks.
Thanks for following and we hope that our story is helping to inspire a change that you want want to see in yourself. keep checking up on our facebook page or the #foreveryoungproject on instgram.
27/09/2017. sorry about the late post but I was on night shift Monday and Tuesday, which takes up all my free time with either sleeping or working. Its been five weeks on this fun ride which we have dubbed the forever young project. We met most our goals again this week and are both enjoying feeling good.
1. Alcohol. No alcohol again, this part is to easy now, drinking to much was really just a bad habit, which had crept in over time and every week that went by we missed it less. I’m not saying we wont drink again because we like to party and will be cracking a beer early into our holiday next Friday. But we will definitely change our “normal”
2. Diet. We had a win and a loss here, we have been really good with our diet including making clean fibrous veggies the focus of our meals (win). On the flip side of this we stopped losing weight. This is not unusual, I have experienced this before when cutting weight to fight. I believe its a plateau phase where your body has adjusted to what you are doing and will level out for a week or two. I’m not to concerned so haven’t made changes although I have wrestled with Kirsty as she wants to get to her desired weight yesterday and doesn’t like waiting. In my opinion you have two choices here, one keep doing what your doing and wait for the body to respond or two change something. If after the second week your weight doesn’t start to move again you can either up your movement or change your diet plan, you can change it with something as simple as a carb loading day or change to a new diet.
3. Regular Exercise. We have been relatively good here with Yoga most mornings with the 9am Yoga class that’s not really a class. Kirsty has upped her training a little and is smashing it and until Saturday I had achieved both a resistance training and a cardio session every day. Saturday I finished work late and was to lazy to get up for an early morning session so I missed out on a workout, chosing to have dinner instead in the evening. Kirsty spent all weekend working outside in the garden and we met Sunday evening after work for a cardio combat workout, which was at least some movement.
4. Sleep. Part of me wishes that I never included this in the forever young project because it has really pointed out how poor our sleeping patterns are, this part of the project has been by far our biggest downfall. Night shift plays a big part in our sleep debit, when you work fourteen hours two nights in a row and still try and fit other stuff into life you just lose sleep and well Kirsty misses me so dearly that she doesn’t sleep well. This is only part of the reason we don’t sleep enough the rest of it is on us, we just don’t take advantage of the free time we have to sleep.
All in all this has been a good week and we are feeling great, I am noticing the Yoga is slowly loosening up my hips and lower back. We are feeling stronger, we are lasting longer in our cardio sessions and we just feel good. Bring on week six we are nearly there and are happy with the changes we can see and feel.
I hope this blog has help a few people get a little inspired or even just a little insight into a something we are trying to achieve. It hasn’t been smooth sailing but life never is. Keep on setting goals and challenging yourself, its the only way you will grow. #foreveryoungproject
Well we made it, today marks the end of six weeks on the journey that was the forever young project. Week six flew by and it was pretty damn good. We managed to to meet more goals and are motivated to keep the momentum going after our quick QLD holiday.
1. Alcohol. We did it, not a drop over the six weeks. As I said earlier it was tough in the beginning but got easier, we even managed two social occasions in the last few weeks, one being big Ben’s birthday where we went to the pub and drank soda water and the second was one of my family weekend lunches which were originally started up as a get together where we could eat and drink as we please.
We have realized during the challenge that we had let our drinking slip a little, we were not alcoholics but we were finding an excuse most weekends for a drink. From here we intend to have a weekend away then catch up with a few people we have promised to have a drink with over a period two weekends. Then we will go back to only drinking on special occasions only, our next weekend will be new years eve.
Apart from looking after our liver we realized that drinking over the weekend killed motivation for a couple of days after, which left us only really training 3-4 days a week at best and we wanted to train more. Oh and it was making me fat.
2. Diet. By now this is easy, after doing this for six weeks its just normal. As per every other week the only area we were outside of the guidelines was eating times over the weekend, we ate dinner later meaning we only fasted for 12-14 hours a day over the weekend.
The diet in general wasn’t to hard for us as we are low carb eaters most of the time. It was the little things, picking a few chips of the kids plates or if a meal came out and we had forgotten to say no toast eating half a slice each. It was the weekends drinking where would would treat ourselves to a pizza. It was not checking the labels on sauces for sugar or just sometimes saying screw it we can eat that.
We don’t think that treating yourself is a bad thing but every weekend is a bit often and we have goals, we want to be something different and once we are there maybe we can sneak a few of those things back into our diet in moderation.
3. Exercise. Over the course of the week we managed to get at least two workouts everyday day with 5 days getting all three in. Like every other week we struggle for time, Kirsty upped her medium intensity long duration cardio workouts and eased off the weights to fall in line with her goals.
We have really made exercise a priority over the challenge which has been good. Its always tough to finding enough time and our goal of working out three times every day didn’t happen each week but we achieved so much more than if we hadn’t set goals and some days we exceeded them.
Over the challenge we both found our end point to be a little different so it was hard to workout together but when we kick off again in a few weeks we have a new challenge and new goals that we can achieve at the same time.
4. Sleep. We probably done the best this week of the challenge, although our sleep patterns were broken we tried and managed to catch up what we lost. That said this is still our biggest down fall and most challenging area.
We both know that we need to learn to make sleep a priority and will try a few little tricks such as setting alarms at night to go get into bed earlier. Make sure you don’t neglect sleep, it is as important as any other part of a healthy lifestyle, not only time of sleep but quality and routine.
Well that’s it we managed the six weeks, we met a most of our goals which is fine, we set the bar high. We feel better, we feel younger, we feel more motivated, we have both changed our physique, we both have lost fat. Is it the end, hell no we are taking a short break and we are going to use this a s motivation, we want to be fitter, stronger and more motivated. We feel like we have started something that has had a positive knock on affect in our whole lives and we are keeping it.
Thanks for following along and I hope we helped, inspired or motivated something in you. Feel free to ask question and we will soon share our next challenge.