Week 3 of the Health Happenings journey with Zac Spinosa at Forge Fitness in Welland. Before getting into the numbers, here's what the last week actually looked like, because it wasn't all rainbows, lollipops and unicorns.

The homework

Every time I leave Forge, Zac sends me home with a week of homework. Right now that's a one hour walk every night plus a home workout four of the seven days. Finding a full hour every day sounded impossible with my real estate schedule, but it's worked out easier than I thought. I can take calls and work on my phone while I walk, and some nights it's just a nice walk with friends.

The support has been amazing

One of the best parts so far has been the DMs. People are sending words of encouragement, sharing their own health journeys, recipes and tips on what to buy. We've even found a new favourite store for healthy staples: the Bulk Barn at the Seaway Mall. I'm working on getting a few of the Right Choice crew to join in too.

Weigh-in day

It took effort, planning and focus, and it showed on the scale. We went from 249.2 down to 244.8 pounds. That's 4.4 pounds in a week. Zac and I both know that's not all fat, but there's fat loss in there for sure, and the measurements dropped as well.

Exercise breakdown: the bodyweight squat

Zac also broke down one of my at-home exercises for everyone watching: the bodyweight squat. From a functional and strength standpoint it's one of the most important exercises you can do, and you don't need any equipment. Watch the video to see the form cues he gives, from the ankles all the way up.

Leaving the gym

I walked in loving Zac, stopped loving him halfway through, and loved him again by the end. My blood was flowing and I felt like I was finally flushing some of that burger and pizza grease out of my system. Now I've got a listing appointment tonight, and my walk still has to happen after it. That's the deal.

Joe is not a doctor or a dietitian. This is his personal journey. Talk to your healthcare provider before making big changes to your diet or exercise.