Valley Air Dictates Safer to Workout Inside

I’ve lived in Bakersfield, Ca on and off all of my life. My family is from here and it is where I am from as well. Bakersfield will forever be a part of who I am. Unfortunately I have also grown up with asthma. So I know that when the wind is blowing, all of those particulates get kicked up and it messes me up pretty good. I wanted to go for a ride in the 102 degree weather so bad, I was even a suited up to go after kid shuttling, but I opted for the safe route once i saw the dust in the air. So I figured out how to make my workout tougher than just T25 – Cardio in the pain cave (fancy name for garage conversion to workout area). I figured a one hour brick workout would do nicely. Obviously hot outside the uninsulated garage leaves temps inside the garage a little more tolerable. I already had my skin cooler gear on and tri-shorts so I was ready to go. The workout was rough even with hydrating plenty but I didn’t overheat. The skincooler gear definitely helped! Time for some recovery (sleep)!

Focus T25 Day 18 – Alpha Phase

Morning Weigh-in: 184
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Left over Fajita Bowl (no tortillas), carrots, and a nutty Clif Bar.
Workout: Cycling 14.8 miles followed immediately by Focus T25Cardio added Beachbody Hydrate to water.
Post-Workout – Beachbody Performance Recover
Dinner: Slice of Turkey Meatloaf, 6 baby potatoes
Snack: 2 Oreos

Day 17 – Fasted Cardio

Today was a serious caloric deficit day. I don’t recommend doing this very often, however fasted cardio does work. Fasted cardio is probably going to leave you hangry and people will not want to be around you, but if you want to drop some fat real quick, i’ll tell you what works for me. Most people do fasted cardio first thing in the morning. The idea is that when you wake up in the morning its been a while since you have eaten and your body is now looking for your fat cells as a source of energy. If you workout in this fat burning mode, it takes your body some time to convert back to burning sugars and you get a few free fat cells burned in the meanwhile. So doing fasted cardio in the afternoon really isn’t that different than doing it when you first wake up. I have to make my workouts work with my schedule. This morning I woke up feeling pretty good, had some great workouts, and ate some yummy food too!

Focus T25 Day 17 – Alpha Phase
Morning Weigh-in: 185
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Workout: Focus T25 – Speed 1.0 added Beachbody Hydrate and Beachbody Energize to Water
Workout: Spinning 20k added Beachbody Hydrate to Water
Post-Workout – Beachbody Performance Recover
Late-Lunch: Peanut Butter Sandwich
Dinner: Jambalaya (rice, chicken, sausage, spices) Yum!
Dessert: 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)

Day 15 – Taking Care of Business

Monday is for taking care of business. Starting off the week right is so important. Its easy to let the weekend carryover into the week. Fortunately I have a bunch of stuff to do. This is the last week in my Psychology in Education class so I’ll be working on my Signature Assignment. Can’t procrastinate this time. Gonna be way to busy! Getting the workouts in while I can and when I can. I worked on fasting in the morning so that I could burn some fat during my workout. Push-ups were tough but I got through them. Cycling was fun. I decided to work on some leg strength and rode the first half of my ride in the 50-11 gear. Definitely a leg workout. Doing this forces you to really work the down and up stroke to keep momentum. Getting up to speed is the hard part but it was fun to change up the workout!

Focus T25 Day 15 – Alpha Phase

Morning Weigh-in: 187
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Peanut Butter Sandwich
Workout: Focus T25 – Total Body Circuit added Beachbody Hydrate to Water
2nd Workout: Cycling 26.3 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout – Beachbody Performance Recover
Dinner: Spaghetti with Meat Sauce, Caesar Salad, French Bread with Butter, 2 Glasses Zinfandel
Snack – KIND Bar

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” 😉

In Medias Res – A Man on a Mission

Playing a little catch-up here. I started this round of Focus T25 on April 17th at a weight of 191. This was the heaviest I’ve been in over 5 years. My goal is generally to lose 25 pounds in 100 days, or get to about 8% Body Fat of what ever weight I end up at. The goal isn’t always as simple as a weight. Body composition is really the goal and a better gauge of a person’s health.

The first week of training went well. I completed 3 out of 5 days of workouts but also added in double workouts with spinning and a substituted workout on my bike another day. The weather was nice so I had to take advantage. My goal however is to not skip any of the T25 conditioning workouts and to use them as my base of training and fitness. Any secondary workouts will just be icing on the cake and get me to my goal faster. This week I hit all of my workouts and was able to add a few spinning sessions as well.

Now for my first accountability post in a long time. Today is Friday so I treated myself for a good week’s work as you will see by my nutrition log. The good, the bad, and the ugly truth about calories in and calories out.

Focus T25 Day 12 – Alpha Phase

Morning Weigh-in: 186
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Chicken Sandwich, 2 Street Tacos
Snack: 1/2 Peanut Butter Sandwich, Handful of Goldfish, KIND Bar spread with peanut butter
Workout: Focus T25 – Lower Focus added Beachbody HydrateAcidCheck Granules and Pink Himalayan Salt to Water
2nd Workout: Focus T25 – Ab Intervals added Beachbody HydrateAcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout – Beachbody Performance Recover
Dinner: 3 Pieces Pepperoni, Tomato, and Jalepeno Pizza (thin crust), 4 Potato Wedges, and 2 Hot Wings, and 4 IPAs (lots of homework)
Snack – Popcorn and a slice of Angel Food Cake

I am definitely going for a bike ride tomorrow! Gotta get back ahead of those calories if I want the fat to come off!

 

 

Cheers to the end of a long hibernation?

It’s Friday! I’m 12 days into getting back into shape and things are starting to feel good again! After taking about 2 years off from racing in triathlons, I am finally ready to find a race again. I mean yes there were other times in the recent past that I may have said I was ready, but now I am really ready. My workouts are getting better and I’m feeling the motivation kicking in. I’m eating better and making sure that my efforts in the workouts are at the highest level of my current ability. I know that its going to take me the rest of this Spring and through the Summer to get back to where I was a few years ago, but my determination is there! I want to get into the best shape that I have ever been before the beginning of the 2018 triathlon season. As with any long term goal, I need to set incremental goals along the way. I am looking at doing a series of sprint triathlons this Summer and get into some longer races in the Fall. Can’t deny it, I am so excited! This hibernation is finally over!

In the spirit of getting back into shape, I have found that accountability to myself helps me to stay on top of my nutrition as well as my training. My goal is to post my nutrition, supplements, and workouts everyday (both the good and the bad days – full disclosure) as long as school, work, family time, and coaching allow for it. Sound good?

The format will be the same as it has been in previous years per the following format:

(This is a part of my post from 2014 when I was doing P90X2 and enjoying my time riding for Falco Bike. See the actual post here http://wp.me/p2pRzM-Ff )

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Got in some time on the Falco V just as the sun was going down. That felt nice. Got a little dark at the end 🙂 Finished up in time to get asked out for Sushi. I Love Sushi! I didn’t eat enough at dinner though. Should have gone for some sashimi. Oh well, peanut butter and almond protein works too!

Morning Weigh-in: 175
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and Coffee
Lunch: 2 Pieces of Chicken Quesadilla
Snack: 2 Breaded Chicken Bits
Pre-Workout: 
Energy and Endurance Formula
Workout: 
Cycling 18.6 Miles
Post-Workout: P90X Results & Recovery Formula
Dinner:
 1 Fresh Sushi Roll and Cucumber Salad
Workout: P90X2 Recovery + Mobility
Snack: A Handful of Almonds, 2 Peanut Butter Sandwiches, and Pretzels

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My hope is that through sharing my journey that some of you may find some inspiration to do something to help you become the best version of yourself. Thank you for taking the time to read this! I look forward to reading any comments you may have and meeting any new readers as well!

As always, Tri Hard!