Day 90 – 90 Days

Wow 90 days, that’s one quarter of a year and one third of one percent of my life. These ninety days have taught me more about myself, my physical limitations, inner strength, nutrition, social norms and values and the unique and complex relationship between, food, exercise and the new world of unreal food, than any other time in my life.

90 days is great because it is long enough to ensure habits form and yet not too long that I could not see the finish line. Really the PCP is genius in its elegant simplicity and I believe anyone can do it and finish off well.

These are some of the big things I will take away from the PCP:

• The fitness and nutrition industries are designed around people’s need to be healthier/look better but exist because it is difficult to get results and keep the weight off. To me, one key is to make the system as easy to accomplish as possible and then make the intensity difficult.
• You can exercise all you want, if your diet sucks then your weight goals will never be achieved.
• Make sure the food you’re eating is real.
• Make your workouts count – don’t go through the motions – short term pain – long term gain.
• Keep it simple – no need to get crazy with weights or elaborate workout equipment. Likewise with food, keep it simple and build up with natural flavors for a real taste.
• As Mark Twain said – “Few things are harder to put up with than the annoyance of a good example.” I am an example to others and in being an example I find strength it that for myself to be better.
• With my children, while words often fail, actions are the best way to teach them what to do. While I know I succeeded in the PCP, it’s the fact that my children have learned so much good from this adventure that I know I’m successful.
• Read “In Defense of Food” by Michael Pollan.
• You need the support of others. Get as many people as possible to follow your progress. Use the PCP blog because it keeps your mind focused on the task. Where I missed workouts and dropped my nutrition plan was also when I missed my blog. Keep the dialogue going.
• Especially for men, you are not as fit, in as good shape or slim as you think you are.
• Life is too short not to be healthy(Although I had an argument with a very overweight man who said, life was too short to waste time eating all that healthy stuff – I tried to explain that my standard of living and condition plus lack of pain, sickness etc. was directly proportional to the time I spend keeping healthy. He didn’t buy it and went off to get a Big Mac…)
• My wife is starting to get active. Part of it is my example to her and I think more of it is that she thinks my newer/buffer body will bring on the women. This goes to what I said about role modeling but also, who doesn’t want a better body?
• Junk food makes me feel bad, good food makes me feel great!
• The right thing and the hard/tough thing are usually the same thing.
• Get a good coach who will encourage, support and give great wisdom everyday – Patrick is a great coach.
• Find inspiration wherever you can.

So here are my final critical stats:

BMI: 25.1
Fat Percentage: 15.2%
Height: 160cm
Weight: 91.4 kgs
Arm: 40 cm
Chest: 116cm
Waist: 92cm
Hips: 94cm
Thigh: 62.5cm
Resting Heart Rate: 53 bpm

Here is what my beginning critical stats looked like:

BMI: 27.2
Fat Percentage: 18.6
Height: 160cm
Weight: 102kgs
Arm: 36cm
Chest: 108cm
Waist: 101cm
Hips: 100cm
Thigh: 61cm
Resting Heart Rate: 62 bpm

So thats a BMI from overweight to normal, fat percentage drop of 3.4%, a drop in weight of 11.6kg or 25 lbs. , 4 cms on my arms, 8 cms on my chest, loss of 16cm on my waist and 7 cm on my hips, 1.5 cm on my legs and a loss of 9 bpm.

I am elated!

Here’s what I looked like 3 months ago:



Here’s what I look like today:




This one’s for my hero in the top logo



Here’s a few more for the fun of it:





This above all else was a great experience of discovery. I know more about myself then I would have ever dreamed possible. If you’re reading this and wondering if it’s the right thing to do, stop thinking and just do it. It’s the right thing.

Patrick has been great the whole time. He has thought of everything for the PCP and knows of what he speaks. Trust in him and his methods. Thanks Patrick for everything.

Tanya is a little firecracker! She always had a great blog and encouraging words for me. She worked extra hard on getting through some of the tougher exercises and even did pull ups! I only know three women who can do one pullup and one’s on the Canadian Olympic rowing team – awesome Tanya. If you ever need anything – let me know! I’m very proud of you for finishing so well.

I think that in this day and age we need to have a simpler lifestyle to a degree and that’s what the PCP does, it allows us to eat, be active and healthier, in a simple but very effective way. The best part about it is that the PCP teaches you what to do today and for the rest of your life.

So long and good luck to everyone on the PCP now an into the future!