What a Difference a Week Makes!

One week of physical therapy down. The staff at the Neck and Back Center have been awesome to work with and I can honestly say I feel so much better. My headaches have all but disappeared, my mobility has increased, and my overall tightness and pain has been reduced. A typical session consists of neck traction, head weight to help bring the curvature back into my neck, power plate exercises, decompression table, lumbar traction, trigger point injections (non-steroidal), and chiropractic adjustment. Now that the major spinal issues are being addressed and impacted vertebrae are being relieved, I am noticing more secondary issues and soreness. These are the issues that I must address with stretching and mobility exercises. I have been a huge proponent of foam rolling exercises for myofascial release for the past 2+ years. Its a bit of a love/hate relationship as the Rumbleroller tends to get into the muscle and dig around for that spasm (or hotspot) which can bring tears to your eyes and cause some fairly heavy breathing 😉 In an effort to build on my recovery and aid in my training for the upcoming Ironman Lake Tahoe I am going to start the PiYo program from Beachbody. This program uses your body weight to build long, lean muscle, works to stabilize, stretch, and strengthen every inch of your body with low-impact, high-intensity movements inspired by Pilates and Yoga. Sounds like a winner to me! This weekend I am spending time with the family in Tahoe. Playing in the pond, doing some Stand Up Paddleboarding, and spending some quality time with my kids. Monday its back to the grind so I am soaking it all in!

Tahoe Summer 2014 3 Tahoe Summer 2014 2 Tahoe Summer 2014 1
Off to the Pond Again!

(Typical Day over the past week) Weigh-in:  N/A
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Lunch: Light Meal (Sandwich or Salad with Protein)
Recovery: Physical Therapy and Chiropractic Adjustment
Dinner: Heavy Meal (Protein and Veggies)
Snack: Carbs

Emotional Release

I don’t know if I can really convey to you how it feels at the moment when you receive an alignment adjustment in an area that has been out for a significantly long time. Lets just say it is a wave of overwhelming relief which triggers an immediate emotional release. Holding tension for years and finally getting that release can cause uncontrollable feelings resulting in weeping or tears of joy. I can only imagine what the Chiropractor felt after adjusting my lower back seeing the tears of relief and the emotional release that it caused. Before the adjustment and seeing the confirming x-rays, I knew that something had been off in my pelvic area. I continually had issues with my running gait as well as hamstring and glute issues (most likely from having a short leg from pelvis misalignment). After the adjustment, I am looking forward to the next 24 sessions that will align and strengthen my skeletal system and give me a much better training and racing experience on the road to Ironman Lake Tahoe. So happy to be on the track to recovery after all of these years living with pain!

Morning Weigh-in:  N/A
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Lunch: Italian Meats Submarine Sandwich, Baked Potato Chips, Water
Recovery: Physical Therapy and Chiropractic Adjustment
Dinner: Chicken Stir-fry over Sticky Rice
Snack: A handful of Chocolates and a Heath Bar Klondike Bar

Sometimes chocolate just helps make everything feel better.

Two Years. Too Long.

I had a feeling I wasn’t going to like the news I was going to get today regarding my neck and my back. Everything feels off and the nausea from the headaches has been getting worse. The tightness in my back wont release even with foam rolling. It is as if my muscles have finally revolted against my skeletal system and said we are tired of holding you together! Well here is the result of my x-rays:
2014-07-25 12.23.22 2014-07-25 12.13.30
Looks like waiting two years to address the issue was too long.

Time to put humpty-dumpty back together again in time for Ironman Lake Tahoe! Looking forward to getting back into the groove with the P90X Library (P90X, P90X2, and P90X3) too!

 

Morning Weigh-in:  168
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
Lunch: Salad with Chicken
Dinner: 4 Fish Tacos with Cilantro, Pico De Gallo, Chipotle Sauce, and Tapatio

Ended the evening with a severe migraine and productive nausea. 🙁 Dang. And those tacos were excellent. What a waste. :-\

Has it been a week?

Seriously!? Almost a whole week has gone by and I have not posted any accountability. Shame on me! To be honest, I really have not been THAT accountable. Even though I woke up at 173 lbs this morning, and I have been drinking Shakeology and taking my other supplements every day, my nutrition and fitness has not been what I would call “Stellar”. I let some traveling and my kids be an excuse for me to eat pretty much everything I shouldn’t as well as lay off of the daily scheduled workouts (even though keeping up with an eight year old and a six year old seems like a workout in its own right).

Alright, so yesterday I covered 200 yds in the pool with my son on my back. I used him as a weight and drag dummy while I swam and ran the length of the pool. That was a rough little session (he weighs 63 lbs, solid muscle). And, over the weekend I walked a bunch and climbed some boulders at the beach. So at least I have been active there. And I really didn’t eat bad as far as my meals, I just ordered desert a few too many times ;-). So all in all my daily health and fitness hasn’t been a total loss. I have just been doing different stuff. Which is what I ask my customers and friends to do when they travel.

Truth be told, I am starting to stress a little about my Ironman Lake Tahoe training. I’ve been using the excuse that I am just shooting for a finish at this race to postpone the real training. I mean I know the speed that I need to go to finish the race, and these speeds are completely sustainable with the proper nutrition. I am just not sure that once I get there, that I’ll be able to dial it down and just go for the finish with this plan. That is where the training will come in handy. So I had better get to it right?

The injuries I sustained a couple weeks ago on my bike have all but healed completely. I am still a little sore on my left leg and my hamstring has a little twinge every now and then. But I am hoping that the recovery time will be enough as I work back into a regular regiment.

No excuses! Enjoy the rest of your hump day!

 

Making the Hard Decisions Can Produce the Greatest Rewards

The last couple of weeks have been tough. Not doing anything athletic left me feeling lethargic and tired. Making the decision to stop training in order to heal was so hard for me! I love riding my bike, but I was aggravating my hamstring and couldn’t run at all. You really can’t compete in a triathlon if its painful to run right? So I cancelled two triathlons this month. Two I really wanted to do too! And I did my best to keep the eating under control and managed to stay within 10 lbs of my average goal weight. Nutrition is always the hardest thing to keep under control for an athlete during off time. My sweet tooth is way overactive. So going without dessert takes willpower that I may or may not have at any given moment ;-).

On Monday I committed to 3 months of intensive conditioning using P90X2. My goal is to complete at least an X2 workout every day for the next 13 weeks before Ironman Lake Tahoe on September 21, 2014. This is something I am committed to because I need to feel better, be stronger, get more flexible, and focus on my nutrition. You see 2 years ago I finished P90X and then P90X2 and received the most amazing transformation. These programs were instrumental in allowing me to lose 60 pounds and re-enter the triathlon scene after basically 20 years of inactivity. Not only was I able to complete a triathlon, but I was competitive within the age group ranks and have remained within the top 10% consistently of all finishers. Returning to a sport that I had so much love for filled me with boundless joy. It was like being reunited with an old childhood best friend. I raced one time and I was instantly hooked again.

So with that being said, here are my first two days of accountability:

Monday, June 9, 2014
Morning Weigh-in:
 175
Breakfast: 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra, and Chocolate Shakeology
Lunch: BBQ Chicken Salad
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 X2 Core added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout:
 P90X Results & Recovery Formula
Dinner: Chicken and Pasta
Dessert: A Piece of Vanilla Pudding Pie
Snack: A bag of Popcorn and a Bowl of Cherrios Protein with Almond Milk

Tuesday, June 10, 2014
Morning Weigh-in:
 171
Breakfast: 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra, and Chocolate Shakeology
Lunch: Chocolate Shakeology
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 Plyocide added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout:
 P90X Results & Recovery Formula
Dinner: Chicken and Pasta
Dessert: A Piece of Vanilla Pudding Pie
Snack: Cherrios Protein with Almond Milk

Tony and the Kids

This past weekend, I’m not going to lie, was pretty freaking amazing. My parents, kids, and I, along with a huge group of friends, colleagues, and fellow health and fitness enthusiasts, spent our Saturday at Cal State University of Bakersfield with Tony Horton. I think my kids, 7 years and 5 years old may have enjoyed it more than me! They have seen Tony on the TV screen over the past few years with my P90X, X2, and X3. They even have their own Tony and the Kids workout. My parents got in on the fun too! They have been working with Tony and the Folks and love it too! 20140517_135800 IMG_20140518_095427 Beyond the physical workout we all got to enjoy, the messages that Tony had to share I felt were more what I needed to hear. Especially when it comes to nutrition. I know that I let my physical activities give me an excuse to eat whatever I want over the past year. The problem is I know that eating fatty, salty, sugary, fried, foods isn’t good for me, but what is more important is that it is not properly fueling my body based on it’s demand. How can I expect to continually get better as an athlete if I am not fueling the body optimally, right? In fact, I have actually been setting myself up for injury. Luckily, the supplements I take have been carrying me through these moments of nutritional weakness. However with the addition of the 2014 Ironman Lake Tahoe goal, the supplements and a 60% / Clean 40% Dirty Eating rule just isn’t going to cut it. I can’t afford to get injured more than I already am hindered by this nagging left side tightness (which I am addressing with a Spring Stretch Challenge Group on Facebook). Flexibility is a key component of fitness. Flexible is something that I have never been. I know that it is going to be a painful journey, but I need to be flexible and know that it will open up a whole other level of fitness and health. Sunday I spent the day with the kids swimming and playing games. Kind of a Recovery Day of sorts. Much needed. Met the new puppy! IMG_20140518_115622 Today was a good day all around. Davis and I spent a little time in the morning together. I got in a quick swim, spent lunch with Addison at her classroom birthday party, got in some time at the office, hit the bike trail for a hot and windy ride, dinner with the girls, and a dog walk. Looks like the puppy is staying. The girls named her Scout after Scout in To Kill A Mockingbird, after briefly being named, Ginger, Bella, Lola, Sasha, and maybe a few others. The remainder of this week I will be focusing on stretching, eating better, and getting better sleep…oh yes…and riding my Falco V! Group Race/Ride tomorrow night and a Time Trial this weekend!

Triathlon Training Log – May 17-19, 2014

Saturday, May 17, 2014
Morning Weigh-in:
 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Snack:
Protein Bar, PowerBar
Lunch:
 Chicken Terriyaki, Noodles
Workout: 30 Mins Ultimate Warrior with Tony Horton
Dinner: Pepperoni pizza and Potato Wedges
Snack: Ice Cream Sandwiches and Popcorn

Sunday, May 18, 2014
Morning Weigh-in:
 173
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Turkey Sandwich and Potato Chips
Workout: 5 Mins on BOWSWIM
Dinner: Penne Pasta with Chicken and Broccoli in an Alfredo Sauce
Snack: Bag of Popcorn and a Lime Popsicle

Monday, May 19, 2014
Morning Weigh-in:
 172
Breakfast: 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Workout:
Lunch: Pizza, 2 Cupcakes
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 18.7 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout:
 P90X Results & Recovery Formula
Dinner: Steak Fajitas and Spanish Rice, 1/2 Pulled Pork Sandwich
Dessert: Bag of Popcorn and a Lime Popsicle
Snack: Turkey Sandwich

Back in the Saddle Again!

Triathlon Training Log – May 3, 2014
Morning Weigh-in:
 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Salad with Chicken
Workout: Cycling 4.5 Miles and Cycling 36.6 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Steak, Potatoes, Artichoke, and Bread
Dessert: Chocolate Chip Cookie Ice Cream Sandwich
Snack: Glass of Orange Juice, Glass of Unsweetened Almond Milk, PowerBar Protein Bar, Bag of Popcorn
Recovery: 1 Hour on Rumble Roller

What an awesome day! Spent the morning with the kiddos. Took Davis to Tee-Ball! He played so good! Here is a little YouTube video of him playing First Base  http://youtu.be/MYp4ZmNRCc4 Good stuff!

After Tee-Ball we grabbed some lunch and it was time for the kids to go up to Grandma and Papa’s house while I went for a little ride. I received my replacement seat post from Falco Bike and couldn’t wait to get Bucephalus dialed in. When I received the bike, I cut the seat post too short before fitting and severely handicapped myself. Proper bike fit is so important for your body mechanics. I couldn’t wait to be able to ride this majestic beast without having to go get a massage because my body was in the wrong position. It has kept me from riding, but at last the waiting is over. I don’t think I’ll have a problem making up for lost time 😉 Thank you Binny for getting me that replacement post so fast! You are an amazing sponsor!

Bucephalus at Action Sports

A special thank you to ActionSports for taking on the bike build and getting me dialed in today! You guys are amazing! Riding today was awesome and so much more comfortable and enjoyable!

Disclaimer: As a triathlete, I am not 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!

 

Recovery is Key – Stretching is not Optional

Morning Weigh-in: 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Turkey and Avocado on Wheat, Kettle Chips, Water
Recovery:  90 Minute Deep Tissue Massage
Dinner: Pork Chop, Red Potatoes, Green Beans, Water
Recovery: Foam Rolling on Rumbleroller – 2 hour
Dessert: Cheez-its

The last month or so I have been dealing with a overly tight left backside. Turns out that the majority of the problem was in my back and not the glute as I have been suspecting. The hamstring and glute have been painfully tight and it has been affecting my running and cycling. The massage I received today helped to relieved some of the tightness, but I know that I need to stretch more if I am to get full release on the tension. I have never been very good at stretching and that goes back to when I started sports as a kids. Flexibility is so important in achieving your full potential as an athlete as well as it is important for every day mobility, especially as you get older. I wanted to start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in my triathlon training today, but opted to rest the body and focus on proper recovery to prevent a serious injury. I have been so lucky that I haven’t pull my hamstring or strained my back. We’ll see how the massage helps my mobility tomorrow. I don’t know if I’ll be doing any training, but you can bet I’ll be stretching!

Maybe you’ll catch me stretching out in public like these guys http://youtu.be/Sk0c1kh0BHI Not! Well maybe sometimes 😉

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But 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!

 

Triathlon Training Log – April 25, 2014 – Day Off

Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Salad with Chicken
Dinner: Assorted Yummy Tapas 
Dessert: Brownie Bites topped with Marshmallow Creme and dipped in Graham Cracker

No training for me today. Took a day off. Racing this weekend! I’ll do some light workouts tomorrow though! Have a great weekend!

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But 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!

Triathlon Training Log – April 24, 2014

Morning Weigh-in: 170

Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Pre-Workout: Energy and Endurance Formula
Workout:  Cycling 23.7 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Protein Bar and Smart Water
Dinner: New York Steak, Fettuccine Alfredo, Salad, Green Beans, French Roll, Cake 
Recovery: Foam Rolling on Rumbleroller – 2 hours
Dessert: 
2 Cookies, 2 Glasses Chocolate Almond Milk, Popcorn

Looks like 170 is my new normal weight. I have been holding here for at least a week. Not a bad weight at all, a couple of pounds heavier than my race weight from last year, but I did do some off season strength training so I shouldn’t be surprised right? One thing that did surprise me today though was the fact that I PR’ed on a hill climb segment that I have not beat in about a year and a half. I guess the Falco V can climb too! I am a happy triathlete! Training Development: I decided to start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in lieu of Focus T25. I love Focus T25 and it is a great program, but I need to step up to the next level and The Asylum workouts will take care of that for sure!

Disclaimer: If you have questions about my nutrition, I need to eat carbohydrate calories more and more as I am ramping up my training for the 2014 Ironman Lake Tahoe. And sometimes I get behind towards the end of the day depending on how active I am in the morning. If you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out what you can eat 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!