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

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” 😉

Finishing Up Week 2

Gained a little weight back this weekend. It could be water weight from a higher that normal salt intake and Halloween candy. But I am not too worried. Finished up the week some foam rolling recovery which I totally needed. My IT Band and Quads have been a little tight so when the spasms released I was really happy. My legs should feel fresh going into Week 3. Only 6 more days until the Bakersfield Marathon! I can’t wait!

Here is my Workout and Nutrition Log for the last few days:

Day 11 – Thursday, November 3, 2016
Breakfast: Chocolate Shakeology, 3 – AcidCheck Tablets, and Coffee
Snack: Granola Bar
Lunch: peanut Butter Sandwich, Corn Chips, Carrots, and Water
Workout: Focus T25 – Cardio with Beachbody Hydrate and Energize in Water
Workout #2: 50 Minutes Spinning – 19.2 Miles
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Bean and Cheese Burrito

Day 12 -Friday, November 4, 2016
Breakfast: Chocolate Shakeology, 3 – AcidCheck Tablets, and Coffee
Lunch: Peanut Butter Sandwich, Corn Chips, Carrots, Granola Bar, and Water
Workout: Focus T25 – Lower Focus with Beachbody Hydrate and Energize in Water
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: Terriyaki Chicken Bowl
Snack: Kettle Corn and Sour Patch Kids

Day 13 – Saturday, November 5, 2016
Breakfast: Eggs and Potatoes, 3 – AcidCheck Tablets, and Coffee
Lunch: Big Cheese Burger with Onion Rings, Fries, and a Coke
Workout: Foam Rolling
Post-Workout: Chocolate Shakeology and 3 – The Final3 Capsules
Dinner: Pizza with Wedges

Day 14 – Sunday, November 6, 2016
Breakfast: Breakfast Burrito, 2 – AcidCheck Tablets, and Coffee
Lunch: Chocolate Shakeology
Workout: Focus T25 – Lower Focus
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: 3 – Ground Beef Tacos
Snack: Kettle Corn and Cookies

NO more sweet snacks for me! At least not this next week 😉

Week 2 – Starting to Feel Like Myself Again

So far this week has gone pretty good. The workouts are still tough but once I get going and warmed up they get easier. Trying to get home, get the workout in and off to swim practice has been tough logistically but I am making it work. Next week I’ll begin giving some private lessons, so I may have to start doing the T25 workout in the morning before school. Traditionally I am not a morning worker-outer so this is going to be tough for me, but the reward is I’ll be done in the morning and have more energy throughout the day. So I’ve got that going for me, which is nice. I never got around to taking “Before” pictures of how my body looked before starting the program, but its pretty much the same now as when I started a week ago. My starting weight was 175. That was taken in the morning on October 24th. 8 days later I weighed a few pounds more, but I am not worried. At the beginning of a workout program the norm is to gain a little bit of weight. Its usually water weight as the muscles tend to hold on to water as part of the muscle building process. This week I’ll also be adding some additional workouts to help me get ready for the Bakersfield Marathon in 11 days. Most of this will be on my spin bike but I’ll probably get out for a run or two just to test the legs out I am sure. In a effort to save my legs for the Marathon though most of my training is going to be low impact leading up to the 13th and focused on cardio vascular endurance.

Here is my Workout and Nutrition Log for the last few days:

Day 8 – Monday, October 31, 2016 – Happy Halloween
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: Turkey and Provalone Sandwich with Mustard on Sourdough, Corn Chips, Carrots, Granola Bar, a Halloween Cookie, and Water
Workout: Focus T25 – Cardio with Beachbody Hydrate and Energize in Water
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Pizza, Cupcake, and 4 pcs of TWIX (Trick or Treat)

Day 9 – Tuesday, November 1, 2016 – All Saints Day
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: Peanut Butter Sandwich, Corn Chips, Carrots, Granola Bar, and Water
Workout: Focus T25 – Total Body Circuit
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: 2 – Ground Beef Tacos and 1 – Lettuce Wrap (Chicken)
Snack: Cupcake

Weigh-In: 179 lbs. and Progress Photos (Current Baseline Photos)
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Day 10 – Wednesday, November 2, 2016 – Hump Day 🙂
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: 2 – Small Burritos, 2 – Small Carne Asada Tacos w/ Onions and Cilantro
Workout: Focus T25 – Total Body Circuit with Beachbody Hydrate and Energize in Water
Workout #2: Spinning for 1 Hour – 22.4 Miles
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: Pasta with Meat Sauce, Salad, 1 Small Piece of French Bread, and Water, Water, Water
Snack: Cupcake

Add Some Heat for a More Intense Workout

Started off the day with 1 1/2 hours of Hot Yoga! Vinyasa Flow is supposed to leave you feeling grounded, calm, and free of tension after a sequence of poses flowing from one to the next. This was the first time that I have taken this class and I can attest to the fact that it will leave you calm and free of tension. Adding the heat helped with my flexibility but overall it just made the workout that much more intense. Its been a while since I have done any Yoga and after I that was done. All I wanted to do was prop myself up into a recliner, drink water, and watch Stage 7 of the Tour de France. So thats what I did 🙂 at least for a little bit while I gathered up the energy to head out for a ride. By that time came around it was about 97 degrees. Not super hot, but hot enough for sure. Today’s ride was intended to be at moderate intensity. I felt petty relaxed after Yoga and didn’t want to push it too hard leading into the weekend, but best intentions, you know, I was feeling good so I decided to push the pace a bit and try to maintain about 90% and focus on breathing, hydration, and performance in a hot environment. It worked out good. I ended up turning out my fastest time for one of my favorite Strava segments in over a year. Its nice to be hitting some good times again and settling back in to my old Trek.

Something that I have realized since I was a kid, growing up in Bakersfield (which can reach very hot and very cold temperatures for California) and competing in different cities around the US, is that working out in the heat at a high intensity prepares me to perform at a higher level during races which are typically held in the morning when temperatures are much cooler. My theory has been that if I can work hard and maintain a high level of output in temperatures of 100 degrees plus, then I should be able to maintain that same high level of output or better when the temperatures are lower. In essence pushing my body to some type of threshold preparing me to acclimate and adapt to various environments. Now I am fully aware that in hotter environments an athlete (or anyone for that matter) needs to hydrate and replace electolytes while exercising. Obviously in a hotter environment this is even more important and not doing so could prove to be dangerous. So while I exercise in these onditions I make sure that I take enough water with supplements to keep me hydrated and safe. So far this theory has proved to be useful since I was in Triathlons and Cross Country as a young athlete and today in my training as an older age group triathlete. I have found various articles and even a study that backs up my findings. I just ask that if you begin to employ this practice in your training, be smart about it, take plenty of hydration and electrolytes to sustain the planned workout, and listen to your body. If you begin to feel light headed, or stop sweating, or feel anything other how you think you should be feeling, take a break, find shade, and don’t feel bad if you need to call someone to come and pick you up. No training is worth risking your health. So train hard, but train smart as well!

Have a Happy Weekend!

Training/Nutrition Log
Thursday Morning Weigh-in:
 180
Workout: Vinyasa Flow Yoga with Amber
Breakfast:
  
Coffee, 3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich, Granola Bar, and Water
Workout:
Rode 28.4 Miles used Acid Check Granules and Himalayan Pink Salt.
Recovery Swim:
3 – The Final 3 Capsules for Recovery
Dinner: Sushi
Dessert: Ben & Jerry’s – Karamel Sutra

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.
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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!