Dan Murphy - MoreFm Central Otago
Dan undertook the Proactives Fitness 15 Challenge over March and April. Dan reduced his weight by 11.9kg over the 6 weeks. At the same time he increased his fitness, discovered that exercise wasn't all bad and developed a healthy appreciattion for better food choices.
Dan has continued the habits he learned over the 6 weeks of the Fitness 15 programme and is now focusing on increasing lean mass (muscle) while continuing to reduce bodyfat.
Dan has continued to put time in at the gym and has progressed from walking to jogging for his 20 minute push from home.
He is concerned that he may be becoming a fitness fanatic - Who would've thought it would ever happen to him?
It can happen to you too!
Dans Weightloss Week 6 of 6 (Fitness15)
CWT=Current Weight
RWT=Reduced Weight
Dans start weight was 140.2 and he has reduced by 11.9kg or 8.49% total bodyweight
Great work Dan! An excellent result!
We have some of the exerts from Dan's Blog below. They make for interesting reading...
Most of us can identify with what he has to say!
Massive Dan's Fitness 15 Blog
Fitness 15 Blog 26th March 2010
Rob here - Dan's Trainer. Thought I better jump in and update as Dan has been a little busy with other things...
Great progress to date. Just on 8kg dropped with another week to go. Heading for a 10kg loss. Great effort! Over the next week Dan will be focused in on performing each of the elements of the fitness15 programme perfectly. I like to think of this as a 'golden week' For instance, if the workout calls for a maximum intensity push at some point we can ensure that it really is a maximum intensity push! We can help with that - it's what we're here for!
Be watching next week for that final measure!
Fitness 15 Blog 9th March 2010
Ha!! Had to laugh again at our dog as we got home from the gym this evening. You see it's been a very busy one and we did our 20 minute walk on the treadmill, and of course that meant kayla (the dog) didn't get a look in.
When you get home all sweaty and obviously exercised to a dog who’s been in the back yard all day you can see the jealousy in her eyes!! Who have you been walking with? Ha? Who is the bitch!!?!
Made me laugh.
Weigh in Day tomorrow, I'll let you know the results by lunch time or so.
Wish me luck!!!
Today’s Menu Breakfast: Porridge and Yoghurt - Morning Meal: Corn Thins with Cottage Cheese - Lunch: Chicken Salad and Rye Bread - Afternoon Meal: Yoghurt - Dinner: Fresh Fish and Stir Fry
Monday and here's the beginning of week three!! Wow it really is moving along quickly. I found a good walking track today, can't tell you about it though because it's mine! I think the biggest beneficiary of this whole program is our dog Kayla. Walks are not in short supply and finally we are walking as fast as she wants to walk. I can see her now chatting to her dog friends... they used to walk slowly but you've just got to be persistent and train them to walk quicker. I've been pulling on that lead uncontrollably for two tears now and finally they are going at my pace.
She thinks it's Christmas, although she wondering where the bacon scraps have gone and why they've been replaced with carrots and cauliflower, might need to train those humans some more!!
Today’s Menu Breakfast: Porridge and yoghurt - Morning Meal: Corn Thins and boiled egg - Lunch: Rice and bean salad - Afternoon Meal: Apple and cheese slices - Dinner: Steak, stir fry and salad
Fitness 15 Blog 7th March 2010
So here we go, Sunday once more and if you didn't know Sunday is DAY OFF DAY!!! Yes, I don't need to exercise and I can eat all I want too. However I may have entered the twilight zone... Although I had a few unhealthy treats, I didn't have the urge I had last week to go all out and stuff myself. Hmmm, may wear off next week - who knows. It is good to relax the brain though don't have to think about eating and exercising so much.
Fitness 15 Blog 6th March 2010
Found a muscle this morning, I admit now how pathetic I may have seemed to my wife as I asked her to delve in amongst my belly to locate the something that may be an ab. And as I clenched like no tomorrow she offered, oh yeah I see what you mean - encouragingly. Bless her heart.
Big day today workout and walk, and Saturday chores, Seeya next time!!
Today’s Menu Breakfast: Porridge and yoghurt - Morning Meal: cheese slices and apple - Lunch: Baked beans on rye bread - Afternoon Meal: Homemade Chicken Soup - Dinner: Beef Stir Fry
Fitness 15 Blog 5th March 2010
Ahh the allure of the weekend once again!! Wraps for tea tonight yippee!!
I must say that I'm a little nervy about Easter coming up. I know it's not for a little while yet but you see one of the perks of Easter is that we usually give away a lot of Easter eggs to listeners and clients, and I have always had the job (self appointed) of testing the batch of Easter eggs to ensure the safety of our community. I would (no joke) sit and eat and eat chocolate for 3-5 days. This worries me slightly. I’m sure that I'll be able to control myself through, you actually do really want to get as many of you 15 ticks daily once you start this program and chocolate might have to wait till Sunday!!
Today’s Menu Breakfast: Porridge and Yoghurt - Morning Meal: Corn thins with cottage cheese - Lunch: Chicken Salad - Afternoon meal: homemade chicken soup - Dinner: Chicken Wraps
Fitness 15 Blog 4th March 2010
Ok so the blossom festival is in trouble... sooooo... my boss came to me and said for evey kilo I lose with fitness 15 he'll give $20 to the blossom festival. Also Rob from Proactive Gym is giving $10 per kilo.
How about you? Will you sponsor me? We are also putting in prizes for sponsors. There will be 4 prizes oif $250 worth of advertising up for grabs and all you have to do is ponsor me in my weight loss. If you're interested, then email
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and I'll make sure you loads of plugs on the radio!!!
No pressure or anything, what if I gain weight? hmmm best not to think about it!!
Todays Menu: Breakfast: Porridge and Yoghurt - Morning Meal: 1 Boiled Egg and 3 Corn Thins - Lunch: Baked Potato and Salad Afternoon Tea: Apple and 3 slices of cheese - Dinner: Beef Stir Fry
Ok I'm off for my power walk!
Fitness 15 Blog 3rd March 2010
Clip toenails: CHECK - Plan an extended toilet stop: CHECK - take lining out of clothes: CHECK
You guessed it.. it's weigh in day today and I'm really hoping that this is all paying off.
In fact I know it has, because I have already been to get weighed an hour ago.
Ready for the news??
Last week I weighed 140.2 kgs
This week I weigh 136.4kgs
I lost 3.8 kgs in a week. BLODDY HELL - this really does work. I'm shocked and stoked :)
Today’s Menu Breakfast: Porridge and Yoghurt - Morning Meal: Homemade Chicken Soup - Lunch: Rice and Bean Salad - Afternoon Meal: Apple and Cheese Slices - Dinner: Chicken Stir Fry
Fitness 15 Blog 2nd March 2010
Water water everywhere and I have to drink and drink and drink. It's not actually quite that dramatic. But one of the 15 things to do every day is drink 3 litres of water. Why? Well apparently because with the menu plan has upped my protein, plus I am sweating more and am generally using more of my body’s resources. I thought I'd struggle with this but it's actually much easier thought. Just having a bottle with me at all times, I never knew how much water I actually wanted. It's an easy tick on the chart - which is always needed. Especially when weigh in Day is tomorrow.
Today’s Menu Breakfast: Porridge and Yoghurt - Morning Meal: Corn Thins with Cottage Cheese - Lunch: Chicken Salad and Rye Bread - Afternoon Meal: Yoghurt - Dinner: Fresh Fish and Stir Fry
Fitness 15 Blog 1st March 2010
Well I woke this morning full of get go. Even though my grease intake was high yesterday I haven't felt this un-grumpy at 4:45am for some time. Especially on a Monday so I put it down to the exercise. I am looking forward to my walk today. Everyday I need to do a 20 minute walk. Sounds easy but you need to power walk a bit like Harold Bishop used to do on Neighbours. So you walk as fast as you can for twenty minutes. First time I did it last Monday I loved it. Never knew I could get that buggered walking. Amazing. The other thing I'm learning is that it's a good thing to get puffed, sweat and feel muscles burning. I used to treat it like a funny banging sound in the bonnet of your car. Stop the car, make sure everything’s alright, then gat back in and try not to let that happen again. Now I've got the mind set of that being a good thing, I'm liking exercise!!
Today’s Menu Breakfast: Porridge and yoghurt - Morning Meal: Corn Thins and boiled egg - Lunch: Rice and bean salad - Afternoon Meal: Apple and cheese slices - Dinner: Steak, stir fry and salad
Fitness 15 Blog 28th February 2010
Well through the ages Sunday has been a very special day for many civilisations, races and creeds for many different reasons. And if God can have a rest after 6 days of creation and leave it up to us to invent the internet, shopping trolleys and velcro, then bugger it, I can have a rest too!!
And before you think I'm being awfully rugged and taking my life into my own hands in a Clint Eastwood meets Denzel Washington kind of take charge way... no I'm not.
You see Rob from proactive said that part of the program is to take a day off the program once a week. Don't go too nuts but, flag the workout and eat what you want. The reason for this among other things is in a way to break any monotony and also to let your body know that your brain been possessed by aliens. To tell the truth, I stopped listening to the reasons as soon as he said the words "you could eat fish and chips of you want to". Now I think back I'm not sure if he said that in slow motion, or if that's just the way I remember it.
So today I'm kind of a retro Massive Dan - similar to that of a week ago. The idea is not to eat everything sight but to enjoy what you eat; and the most amazing thing............ NO GUILT because I'm jumping back onto the exercise train tomorrow, I feel fine about taking a rest today!!
Today’s Menu (Hehe) Breakfast: Hash browns & scrambled eggs on toast - Morning Meal: More Toast - Lunch: Chips, hot dog and meat patty - Afternoon Meal: Little chocolate eggs - Dinner: Crackers and cheese
Hmmm well one of the fifteen things is to have minimum 5 meals a day, but I don't think those were the meals they had in mind when designing the program. Next Sunday might not be so raucous!! Byeeee