Cinco De Mayo = Recovery Day

Happy Cinco De Mayo! Today was a get stuff done day. I worked on my Signature Assignment for my Psychology in Education class the majority of the day. I thought about letting off some steam and doing a workout, but after yesterday’s Sufferfest I decided to give the muscles a break. I drank plenty of water throughout the day and celebrated Cinco De Mayo with the family at home! My plan is to finish my class strong and get in a couple workouts this weekend and continue to see progress. Looking forward to weighing myself tomorrow!

Focus T25 Day 19 – Alpha Phase

Morning Weigh-in: None taken
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Peanut Butter Sandwich, Carrots, Chips, Handful Nilla Wafers, and a Kind Bar
Workout: No workout – Rest Day
Dinner: Slice of Turkey Meatloaf, left over Jambalaya Rice, and Green Beans
Snack: 4 Pacifico’s and 2 Oreos

Taco Tuesday

Tuesdays are busy! Glad that I was able to get in a quick workout and spend some quality time with the kids! Homework and swimming on a hot Bakersfield afternoon. We are in the middle of a heat wave here, after a workout, I’m so happy to have a pool! Great for the kids to practice their meditation too!

Focus T25 Day 16 – Alpha Phase
Morning Weigh-in: None Taken
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Peanut Butter Sandwich, Carrots, Peppers, Potato Chips, and a KIND Bar
Workout: Focus T25 – Speed 1.0 added Beachbody Hydrate to Water
Post-Workout – Beachbody Performance Recover
Dinner: 2 Chicken Fajita Tacos on Flour Tortillas
Snack – 2 Handfuls of Mini Nilla Wafers and 2 Oreos (needed carbs during homework)

The Weekend – A Look Back on the Journey

This weekend was a bit of a last hoorah before getting into full nutrition mode but I’m ready to start this third week of getting back into shape! The first week of getting back into a regiment was just about getting through the initial pain of working out. Massive micro-tearing of all of the muscle fibers in your body is never fun but its an unfortunate by-product of successful muscle growth. Everything hurts and you just want it to stop. I made it through about 4 days with extra workouts before I needed to recover and increase my mobility. My foam roller was my best friend (and still is – sorry babe!). The second week was about hitting all of the workouts and putting in some additional work just because its getting easier to move. My nutrition was decent all week and then Friday afternoon the weekend was upon me. The time when all of my schoolwork procrastination culminates into hours of sitting on my rump in front of the computer to complete my week’s worth of papers. And what comes along with sitting in front of anything for hours? You guessed it, “procrastination-induced anxiety!”

When I was at USC I had a teacher who proposed an effective way to write papers for those suffering writer’s block, or performance anxiety. I am not going to run through the entire story, however I will tell you that it involved at least a few days of drinking adult beverages to help unlock the creative process. I fully tested this theory for the rest of my undergraduate career and believe me, my A average while later getting my MBA was made way more tolerable with red wine and Sierra Nevada Pale Ale. Thank you Professor! Now I understand why many of the world’s most celebrated writer’s indulged in the wiles of fermented and distilled libations. Unfortunately it does little to help with personal fitness, hence my blow up to 230 pounds after graduating from grad school and one of the reasons I gave up alcohol when I made the decision to lose weight and get healthy again.

One of the things I that seems to derail people when they are getting back into a workout regiment and nutrition plan is that they try to do everything at once. Remember that as is true in nature is also true in our lives – application of force is met with an equal and opposing force – meaning, if you try and do it all at once its going to be way more difficult. There is a reason why cars don’t go from 0 to 60 instantaneously, one of them being, our bodies aren’t made to accelerate that fast. I took the route of shocking my system into submission with the goal of a complete transformation. Fortunately for me I had the opportunity to sequester myself from almost everyone for about 3 months and focus on my nutrition and workouts while I completed P90X. My results were life changing and for that I am forever grateful. However, that model does not work for the majority of people out there who struggle everyday to just get a couple moments to themselves to take a breath…..work, kids, school, kids, 2nd job, kids, social media, kids. I get it. I realize that this disconnect between my health and fitness journey and those people who really “don’t have the time” to workout. Over the last couple of years I now identify with not having the time to get it all done and its rough. It just that I know if I somehow carved out a little time for myself everyday, that I will have so much more energy to do everything that needs to get done and still have something left in the tank for me. This time, I am coming at getting back in shape with a different perspective.  Less shocking and more phasing. Stepping on the gas a little more each week and building that foundation slowly to ensure a greater chance at success. Here are the last two days of Week 2 – remember “no judgement zone”:

Focus T25 Day 13 and 14 – Alpha Phase

Saturday:
Morning Weigh-in: None taken
Breakfast at noon: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Peanut Butter Sandwich
Workout: Cycling 28 Miles, added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout – Beachbody Performance Recover
Dinner: Ramen with Pork and Spinach, 1/2 Kamisama Roll (Sushi), and 2 IPAs (for their inflammatory effect)
Snack – Popcorn and 4 IPAs (lots of homework – 2 papers)

Sunday:
Morning Weigh-in: None taken
Breakfast: Water and Coffee
Lunch: 1/2 Turkey Sandwich, Pasta Salad, Garden Salad
Workout: Baby Shower
Snack: 2 IPAs (finished homework 😉 )
Celebration Dinner: 1 Margarita and One Pacifico, 1/2 Chile Verde Burrito

Cheers to the end of Week 2! Next week we dial in the “extra calories” 😉

Today was a Good Day

Today was a good day. It began with a good night’s sleep (the body recovers during sleep). Woke up to a good cup of coffee, my favorite breakfast shake, the Tour de France, and then a morning ride. I came home to finish watching the Tour and have some lunch.

I picked up the kids a little early for swim and headed up to my parent’s house to have them play with my parent’s puppy before heading off to swim. They really love the new puppy and the puppy really likes them too. #PuppyLove

Practice was good tonight. My group is Age Group Performance and today we focused on the Butterfly. The kids worked very hard on the mechanics of this stroke and in turn it takes a bunch of energy out of them. But they did a great job and I am looking forward to seeing them on Monday to work on some more!

I finished up the night with some good Mexican food and a frozen yogurt. Pretty good day! Looking forward to another good day tomorrow! Starting off with some Hot Yoga!

Training/Nutrition Log
Thursday Morning Weigh-in:
 179
Breakfast:  Coffee, 3 – AcidCheck Caplets and Chocolate Shakeology
Workout:
Rode 36.2 Miles used Acid Check Granules and Himalayan Pink Salt.
Lunch: Ham and Cheese Sandwich, Jalepeno Chips, and Water
Snack:
Peanut Butter Sandwich
Recovery Swim:
Swam 200 meters with the kids during swim practice
Dinner: 3 Carne Asada Tacos, 1 Jalepeno Popper, 1/2 Bean and Cheese Burrito
Post-Workout: 3 – The Final 3 Capsules for Recovery
Dessert: Vanilla Yogurt with Peanut Butter Cup

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Avoid Injury – Listen to Your Body

The last seven days have not gone per plan from a training perspective. When I get pain anywhere around my joints I seem to get a bit conservative. I have been pushing myself to go a little faster than I probably should with the cycling. And the Insanity Max 30 has me jumping a little more than I want to at my current weight. And really I shouldn’t be doing Speed Power Jumps for my training at this point anyways. There really is no point. Running would be less pounding than those. So After some good foam rolling days and taking it easy with the cross training for this past week, I should be able to resume the workouts as scheduled. Only this time I am choosing to modify the workouts a bit during the power jump segments. I should be able to perform slow, singular power jumps where I can focus on a nice absorptive landing. Unfortunately doing successive rapid power jumps isn’t great on my knees and I don’t think I can handle having to spend another week recovering with tight IT Band issues. The whole point of this is when you feel something isn’t right with your body, listen to your body and change what you are doing. In my case, I wasn’t foam rolling at all like I used to and I almost paid the price. I am just glad that I avoided an injury this time. All I know is that the foam roller is going to be a welcome part of my life and I’ll never stray again! Additionally, I am so happy to have been able to get into the pool and use the BowSwim to workout and also jump into the pool with the kids I coach. I love the non-impact workout from the pool. And now that I have the BowSwim to make my workouts more productive, I cant wait to see how it is going to translate into my open water swimming at my first triathlon back at some point this Summer.

Train Safe everyone!

Training/Nutrition Log – Sunday, July 3, 2016 through Wednesday, July 6, 2016

Sunday Morning Weigh-in: 181
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich
Workout:
10 Minutes on Bowswim
Recovery Swim: Swam with the kids during swim practice – 400 Meters Mostly Freestyle
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: Hamburger and 2 Hot Dogs and Chips

Monday Morning Weigh-in:
 182
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: BBQ Chicken Salad
Workout:
15 Minutes on BowSwim  Finished up 22 Days of Pushups www.22kill.com.
Dinner: Pork Loin, Tri Tip, Potato Salad, and Bean Dip 
Post-Workout:
3 – The Final 3 Capsules for Recovery

Tuesday Morning Weigh-in: 180
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Turkey Sandwich, Jalepeno Chips, Water
Workout:
Recovery Day – Foam Rolling
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: Fajitas – Chicken, Beef, and Shrimp, Beans and Rice, Chips and Guacamole.

Wednesday Morning Weigh-in: 180
Breakfast:  3 – AcidCheck Caplets, and Chocolate Shakeology
Lunch: Eggs, Bacon, and Toast
Snack: Small Peanut Butter Sandwich, Pita Chips with Swiss Cheese
Workout: 300 Meters in Pool at Practice with Kids and about 30 Minutes Treading Water
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: Chicken and Filet Mignon, Rice, and Vegetables Teppan Style, Mint Chip Ice Cream for Dessert.

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Cycling, Recovery, The Tour de France, and a Little Bit of Luck!

Thursday, June 30, 2016 / Friday, July 1, 2016 / Saturday, July 2, 2016

Thursday morning I woke up with a little twinge in my knee. Most likely from a speed jumping interval during Insanity Max 30 and a tight IT Band. I’ll have to take care of that this weekend with some foam rolling. But on this day, I decided to take advantage of my parents’ wanting to spend some time with the kids to meet with a company for an interview (call back for second interview next week) an to get some much needed saddle time before swim practice. One of my favorite training sessions is to go for a bike ride in the heat of the day. At temperatures over 100 I am good for about 25 Miles. I know about how much water I need to ingest during this time, about 3 ozs per mile, to keep myself from getting too dehydrated. So I loaded up the bike with 72 ozs and headed out for one of my favorite 26 mile rides. Since I have hooked back up with De Soto Sport, I have picked up some new cycling/triathlon apparel to try out. De Soto makes this line of products called Skin cooler™ SDS, this fabric helps keep you cool when you sweat or drench it with water.
File_000 (12)
The ride went good and I had a few decent efforts – both in the first half – I kept hydrated and relatively cool wearing the long sleeve skin cooler top and the skin cooler helmet beanie. These products work really well. The temp opped out at 102 today but I am pretty sure with the reflection off the blacktop it was at least 10 degrees hotter. To give you an idea with some basic math, I weighed in at 179 before starting the ride. I consumed about 4.5 lbs of water.  When I got back to the house 1 hour and 16 minutes later, I weighed 177.5 lbs. It left me a little dehydrated after that ride so I grabbed some water bottles and headed up to Bakersfield Aquatics Club (BAC) for swim practice and jumped in with the kids for a few turns in the pool.

After practice we had a coaches meeting and enjoyed an awesome dinner with new friends and we talked about BAC and what’s in store for us as a Team. Pretty excited to be a part of this group. The kids are in store for some great things!

On another high note, I received an email related to a job application I sent in and it requested me to come to an oral exam interview in a couple weeks! Pretty exciting stuff!

Friday I woke up and was pretty dehydrated and my knee was really tight. I knew that I wasn’t going to be working out this day. Sometimes recognizing that taking a recovery day is just as important as a really strong workout. Lots of hydration and Insanity Max 30: Pulse which is an active recovery workout. Cool thing is I spent about an hour talking to a recruiter about a position they are trying to fill and it resulted in setting up a meeting for Tuesday.

I have to say that I am feeling lucky and excited about all of these opportunities finally showing up, but I need to stay centered and composed. Nothing is set in stone and I am very thankful for these chances and hopeful that they translate into choices very soon.

Today was a mellow day. The Tour de France started this morning, so of course I had to watch that! It was awesome to see Mark Cavendish finally pick up the Yellow Jersey after all of these years and stage wins. Congratulations!

I installed a new BowSwim in our pool. The kids a re super excited! And I am too! I got to do a quick 10 minute swim on it and it killed me. Swimming under direct tension like that is such a great workout!

Ended the evening with an awesome dinner with the family and finishing it of with my 19th Day of push-ups for www.22kill.com.

Happy Training! And have a Happy 4th of July weekend!

Training/Nutrition Log
Thursday Morning Weigh-in:
 179
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich, Baked Potato Chips, and Water
Workout:
Rode 26.3 Miles used Acid Check Granules, Beachbody Performance Hydrate and Energize mixed in water.
Recovery Swim: Swam with the kids during swim practice – 400 Meters Mostly Freestyle
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: Tri-Tip, Salad, Potato Salad, & French Bread

Friday Morning Weigh-in:
 178.5
Breakfast:  3 – AcidCheck Caplets and 2 Eggs, Bacon, Country Potatoes
Lunch: Chocolate Shakeology
Workout:
Insanity Max 30: Pulse 
Dinner:
Pepperoni and Jalepeno Pizza, and a few Potato Wedges
Post-Workout:
3 – The Final 3 Capsules for Recovery

Saturday Morning Weigh-in: 181
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich and Water
Workout:
10 Minute Freestyle on Bowswim.
Post-Workout:
3 – The Final 3 Capsules for Recovery
Dinner: BBQ Chicken Breast, Corn on the Cob, Rice Pilaf, and Garlic Bread
Dessert: Ice Cream Drumstick

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

The Struggle is Real, but Its All Good

Today was a busy day. Its no secret that I have been looking for a new job. The substituting gig was over at the end of May and coaching the kids up at Bakersfield Aquatics Club (BAC) is the only thing keeping me going right now. So yeah you could say that applying to jobs in the hopes of getting at least an interview is a high priority for me right now. Unfortunately Bakersfield hasn’t been giving out much love to me in the way of options. I either have too much experience or not enough, or ridiculously over-qualified so they don’t want to “waste their time” and hire someone who may just leave as soon as they find something better. I don’t know how to change that mentality but I am open to suggestions. Any one? All I want to do is work and provide for my family anyway I can at this point. USC Grad, MBA, 18 years and $500 Million in Construction Management experience, and it seems that I am un-hirable. Whatever, I am not going to let it get me down. I had and interview today, an invitation to come back, and I sent off another application I received in the mail today. So all in all I am doing the stuff I need to do to find the opportunity that is meant for me. The only thing I am bummed about is the fact that I didn’t get to go for a ride in this crazy heat we have been having here in Bakersfield. I had a conversation with our new head coach today at BAC (he’s a transplant from Kentucky) that I like riding in this heat. He said 104? I said yes because if I can perform efficiently in this heat then I can do really well at 75 degrees. He understood that logic. At least i got in my Insanity Max 30 workout and a good little swim with the kids. All in all the day went pretty well! My kids enjoyed their their time with my grandparents and their new puppy, we had a good dinner, spent some good quality time with the kids, and watched some awesome swimming by our new Olympians, and some old ones too!

Training/Nutrition Log
Morning Weigh-in:
 180
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Turkey Sandwich with Avocado, Baked Potato Chips, and Water
Workout:
Insanity Max 30: Sweat Intervals (I didn’t max out but sweated quite a bit) used Acid Check Granules, Beachbody Performance Hydrate and Energize mixed in water.
Recovery Swim: Swam with the kids during swim practice – Mostly Freestyle Drills today and treading water – 40 Minutes
Dinner:
Ate the kids’ leftovers, Steak Fajitas, Pinto Bean, Rice, piece of Quesadilla, Guacamole and Chips.
Post-Workout:
3 – The Final 3 Capsules for Recovery
Recovery: Foam Rolling with Rumble Roller while watching Swimming.

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!