Project New Year – Day 54, 55, and 56 – Ryan Out

This may not be the post you were expecting to see from me, but here it goes. Seems to be a trend that I don’t blog on the weekends. Lots of stuff happens on the weekends and I just don’t seem to get to it. This weekend it has been especially tough to swallow. Friday I was thankfully busy with the kids and their school activities. They are so awesome! Since I had a Time Trial on Saturday the kids stayed with my parents. My parents and the kids always seem to enjoy their time together. I had some conditioning to take care of, so it all worked out. The time trial went well. Somehow I set a personal best even though I hadn’t eaten anything but Shakeology since Thursday night (2 Shakes on Friday and one Saturday morning before the race). Emotionally I am a wreck. Financially I am nonexistent. But physically somehow I am enduring even though I know at some point if I keep going like this, surely that will fail as well. Even though it may not seem like it on the surface or through my Facebook feed, I have been avoiding something for a while. I have not been taking care of me and there is nothing of me left to give. I am tapped out. I am sorry if I am letting anyone down but I need to stop this charade. I am not happy. I am not doing well.

And I am done putting on that facade. I had every intention of taking this thing through 120 Days and I may very well complete it, but if I do, I am going to do it for me and no one else as it should be. Life is hard. Being a dad is hard. Being a good ex-husband is hard. Being a significant-other is hard. Success is hard. Getting in shape is hard. Staying in shape is hard. Eating healthy is hard. Being accountable is hard. If you can do it and you really want it, anything is possible. But if you don’t take care of yourself and do the things you need to do to provide a stable foundation for yourself and for the people you love and care about, it can all come crumbling down when the balance gets too far off. Unfortunately, sometimes that crash comes a bit too late and everything you have worked for is suddenly gone or just out of reach. I guess that is where I am right now. Starting over from the beginning.

I apologize to everyone I have let down over the past few years. I thought I was doing what I needed to be doing but apparently that was not the case. I don’t blame any of you for jumping ship, not doing the things I may have asked you to do, or even not wanting to be involved in what I was so excited about sharing with you. I get it. I mean the stuff I do really does work. Health and Fitness wise I have never been in better shape. Mentally and Financially I was never ready to let it work as it has worked for so many of my friends and mentors. And that is where I have failed so many of the people who were closest to me. I am somewhere underneath all of the rubble and it is time to start digging my way out.

I am going to take some time away. Not exactly sure what that means yet, but it is my intention to come back strong and ready to help those people that are ready to accept my help and do what it takes to get to where they want to be. I am not giving up. I know it is possible. We just have to be ready to make it happen for ourselves without any reservations. So for now this is my last blog post. I wish you all the Happiest of Holidays and a Wonderful New Year! I hope to see you on the other side……good journey!

Training:
Friday, November 21, 2014 – Weigh-in: 173
P90X2 X2 Shoulders + Arms and X2 Ab Ripper and X2 Yoga
Saturday, November 22, 2014 – Weigh-in: 170
12.9 Mile Time Trial and Foam Rolling Recovery
Sunday, November 23, 2014 – Weigh-in: 168
P90X2 X2 Recovery + Mobility

Supplements:
ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastraEnergy and Endurance FormulaP90X Results & Recovery Formula

Buffering……….

No this isn’t a post about the annoying waiting involved when streaming video on your computer or handheld device, or having your car detailed with a high-speed, rotating chamois .. er .. wait, that’s buffing. Anyway the buffering I am talking about is characterized by putting something between two things you care to separate. In this case over the past 2 weeks I have been buffering (eating everything and only cycling) as a sort of Recovery from the 2013 Triathlon Season before I start Off-Season Training.

Let the Strength Training Begin! The 2014 Triathlon Season is going to be ridiculous! And as a Falco Bike Sponsored Triathlete I need to be ready! Beginning January 1, 2014 I move up into the 40-44 Age Group. Have I told you that many of the best endurance triathletes in the world are in this age group? Yeah, so I have my work cut out for me and I love that is is going to be a challenge!

To be honest though, I am not one who is very fond of “strength” training. I am very wired for slowtwitch activities such as swimming, cycling, and running, to name a few 😉 . Alas, strength training is very important to increase sustainable and explosive power. To accomplish this goal, I will be doing all of the following at various times, intensities, and durations:  Insanity: The Asylum Volume 2 , TriCore on the EVOcx , Yoga, Kettle-Bells, and Stretching combined with the functional training of Swimming (laps and on BowSwim), Cycling, Running (indoor and on road/trails). This will start tomorrow and continue through the remainder of the year.

Sounds like fun! Check in from time to time and see how its going! These next few months I’ll be rolling out some different posts. Ones that are more entertaining than the standard Accountability Posts. Back to the recipes, product reviews, and eventually pictures of the Falco V TT Bike build in December. That’s is going to be exciting!!!!!

 

 

 

 

 

 

A Week Apart

I think a week is too long to take off eating healthier. I say “eating healthier” because I certainly haven’t said that I am “eating healthy” in a while. Since deciding to take a week off of training and nutrition after last Sunday’s Bakersfield Triathlon, I can tell you I don’t feel wonderful and rejuvenated. Even though I probably have not gained much weight, I feel heavy, slow, and tired. A high sodium and carbohydrate enriched diet combined with inactivity is an energy killer for me. I guess its a good thing I’ll be back in action tomorrow. Looking to tidy up my nutrition too and eat clean again. I know the holidays are coming, but what a better excuse than to eat clean than Christmas goodies. Oh my, the goodies! For sure though, I won’t be taking a whole week off of feeling good and healthy – maybe just a day or two 😉 So tomorrow, back at it but I won’t make it so boring this time. Starting fresh!

Who doesn’t like to have fun?

Hey all! I’ve been busy since finishing the Bakersfield Triathlon this past Sunday. What a great race! Classic challenge for everyone! Thank you to all of the sponsors and volunteers who made it happen. Kerry Ryan (Action Sports), thank you for keeping this event going! 33 years this event has brought laughter, and tears, to people’s eyes. Much Appreciation and Maximum Respect to you Sir! If you are interested in knowing more about this race, I will be writing a blog during my travels this weekend about the race and what you can expect should you decide to tackle this awesome event! For now though, here is my blog from last year’s event Bakersfield Triathlon 2012.

Alright, this week has flown by. Taking a week off of training is difficult for me to do, and since my blisters from Sunday’s race are 90% better, I am probably going to head out for a ride tomorrow morning (no running till next week). But despite my “antsy pants” urge to get moving, I have had the pleasure of spending a considerable amount of time with my kids over the past week and a half, and this fills my heart with joy. I can’t express how thankful I am to be able to take them to school and pick them up, help them with their homework, as well as put up with their little brother / big sister spiritedness :-). We have worked hard on our school work, learned important lessons, and we even managed to have great fun too! I mean really, who doesn’t like to have fun?

So really here I wanted to reach out and say hello to anyone who takes a moment to read this post. There are some very cool things in the works right now, for me and for you. Please don’t hesitate to contact me should you be interested in seeing how I can help you.

Ryan Olson – fityak@omcg.net – 775-722-8184 (call or text)

Focus T25 Day 13 thru 23 of 70 – July 6 thru 16, 2013

Since my php.ini was giving me issues my blog was UN-post-able for 10 days!  Thanks to www.juliefit.com I am back up and running! Lucky for you I recorded the days so that I could post them later 😉 So here they are! Enjoy!

Focus T25 Day 13 of 70 – Alpha Phase – July 6, 2013
 
Morning Weigh-in: 169
Breakfast:
AcidCheck Caplets, Chocolate Vegan Shakeology and Cinnamon, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, Coffee
Snack: Popcorn and Sour Patch Kids
Lunch: Tri-Tip, BBQ Chicken, and Pasta Salad
Snack: Coffee, Pretzels, 2 Ice Cream Sandwiches, Homemade Ice Cream with 2 Oreo
Workout: 20 Minutes Swimming on
Bowswim added AcidCheck Granules and Pink Himalayan Salt to Water
Snack:
P90X Results & Recovery Formula
Dinner: Taco Salad, Ice Cream Sandwich, Tri-Tip, Granola Bar
Snack: Chips an Guacamole, 4 Tangerines, Bowl of Watermelon, Granola Bar

 

When I was writing down my food it looked like I ate so much more. I was studying for my NASM CPT Test and got into a comfort eating cycle that was accentuated by a caloric deficit brought on by the exercises from yesterday. I am going to make a better effort at eating tomorrow since I will be studying more. We’ll see what happened to my weight too. Weighing myself before bed and I weighed 174. Gained 5 lbs on the day.  

Focus T25 Day 14 of 70 – Alpha Phase – July 7, 2013
Morning Weigh-in: 169 

Breakfast:AcidCheck Caplets, Chocolate Vegan Shakeology and Cinnamon, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, Coffee Snack: Coffee Lunch: Tri-Tip, Peppers, Guacamole, and Salsa on Garden Salad Dinner: Taco, Enchilada, Rice, and Beans, Chips, Salsa, Guacamole Snack: 3 Ice Cream Sandwiches, Granola Bar, Bowl of Watermelon, Granola Bar

My weight didn’t change this morning. Study Day for me. So I eat when I study. Brain food I guess? Anxious to get back into working out tomorrow after my NASM CPT Test!

Focus T25Day 15 of 70 – Alpha Phase – July 8, 2013

Morning Weigh-in: 168 Breakfast:AcidCheck Caplets, Chocolate Vegan Shakeology and Cinnamon, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3 Snack: Coffee Lunch: Turkey, Avocado, Pepper Jack and Jalapeño Sandwich on Sourdough, Small Broccoli and Tomato Side Salad Pre-Workout: Energy and Endurance Formula Workout: Focus T25 – Total Body Circuit added AcidCheck Granules and Pink Himalayan Salt to Water Snack: P90X Results & Recovery Formula Dinner: Salad with Chicken and Vinaigrette Dressing Snack: 2 Tangerines and Bowl of Watermelon, 1 Cup Yogurt

So happy! Passed my CPT test this morning after a 2 Day cram-session and eating, let’s just say, less than favorably. Stress eating is over and time to zero in on Nutrition in Training. T25 workout back in full swing today! Hitting heavy with Total Body Circuit to start the week off with the hardest workout in the Alpha Phase. My nutrition was good today and I hope to keep it reigned in over the next few months training through to the end of the triathlon season. It’s gonna get fun!
 
Focus T25 Day 16 of 70 – Alpha Phase – July 9, 2013
 
Morning Weigh-in: 168
Breakfast:
AcidCheck Caplets, Chocolate Vegan Shakeology and Cinnamon, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, Coffee
Snack: Coffee
Lunch: Breaded Chicken Strips and Pasta Salad
Workout: 10 Minutes Swimming on
Bowswim
Dinner: Pasta with Roasted Chicken (no sauce) Cherry Tomatoes, Chips and Pico de Gallo
Snack: Small Frozen Yogurt with Heath Bar
Workout:
Focus T25Speed 1.0 added AcidCheck Granules and Pink Himalayan Salt to Water
Snack:
P90X Results & Recovery Formula
Snack: 1 Cup Yogurt, Pretzels, Chocolate Chip Cookie Ice Cream Sundae
 
I kept my nutrition under control until after my workout this evening. The Speed 1.0 workout burns some serious calories and my body wasn’t shy about letting me know. This is why it is important to clear out your pantry and fridge of things that are less than healthy for you. No temptation equals better choices! Tomorrow is a new day!
 
Focus T25 Day 17 of 70 – Alpha Phase – July 10, 2013
 
Morning Weigh-in: 167
Breakfast:
AcidCheck Caplets, Chocolate Vegan Shakeology and Cinnamon, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, Coffee
Snack: Protein Bar
Pre-Workout: Energy and Endurance Formula
Workout: Focus T25Lower Focus added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout:
P90X Results & Recovery Formula
Lunch: ½ Granola Bar, ½ Hand full of Sour Patch Kids
Dinner: Filet Mignon, Shish-Kabob Vegetables, Rice Pilaf
Snack: Hand full of Sour Patch Kids
 
I didn’t eat well during the day today. Kind of didn’t eat when I should have and I was starving. Not smart. Gotta eat at the right times during the day. Especially someone like me who gets mighty irritable if I don’t eat! J Sorry folks if you have ever been around me when I am hungry. On top of that, I did my workout in a caloric deficit (which is what you should do if you want to lose weight and burn fat immediately). Nailed it! All I can say is, Thank Beachbody for Energy and Endurance Formula! Thankfully I had a sensible dinner and stayed away from too many evening snacks! Baby steps!
 
Focus T25 Day 18 of 70 – Alpha Phase – July 11, 2013
 
Morning Weigh-in: 166
Breakfast:
AcidCheck Caplets, Chocolate Vegan Shakeology and Cinnamon, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, Coffee
Snack: Clif Bar
Pre-Workout: Energy and Endurance Formula
Workout: Focus T25Cardio added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout:
P90X Results & Recovery Formula
Dinner: Cucumber Salad,Oysters,Sushi (Nigiri and Rolls)
Snack: Popcorn, Sour Patch Kids, Ice Cream Sundae
 
Busy day today! But I got my workout in! Missed Lunch but had a huge dinner and snack! I gotta plan my day better! On a good note, I got to see Man of Steel. The funniest part was when Superman (Henry Cavill) came out of the water with his shirt off and I saw, out of the corner of my eye, my girlfriend’s jaw drop. Yeah ladies, he looked that good. She was all giggles after that. Happy Birthday Anna! He totally looked like an action figure. I have to agree with Anna. They did a great casting job in picking this guy! We both recommend this movie!

 

Focus T25 Day 19 of 70 – Alpha Phase – July 12, 2013
 
Morning Weigh-in: 167
Breakfast:
AcidCheck Caplets, Vanilla Shakeology and Cinnamon, Activit, Cordastra, Coffee
Workout:
Focus T25Total Body Circuit and Ab Intervals added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout:
P90X Results & Recovery Formula
Lunch: Pasta, Breaded Chicken Strips, and Watermelon
Dinner: Pizza and Party Faire
Snack: Lemon Meringue Pie and Chocolate Cake

 

Today was a Carbo-loading day to say the least. My nutrition has been off for the past few days but the workouts have been awesome.
 
Focus T25 Day 20 of 70 – Alpha Phase – July 13, 2013
 
Morning Weigh-in: 169
Breakfast:
Almond Milk, Tablespoon Peanut Butter, Tablespoon Honey, and Coffee
Lunch:
AcidCheck Caplets, Vanilla Shakeology and Cinnamon, Activit, Cordastra,
Snack: Ice Cream Sandwich
Workout: 2 Hours Swimming with Kids (Power Throwing)
Dinner: Chicken Strips, 2 Hot Dogs
Snack: Ice Cream Sandwich, Lemon Juice Popsicle, Watermelon, ½ Cup Yogurt

 

No workout today, but that doesn’t mean I didn’t get a good workout in. The kids had me tossing them in the air for about 2 hours! What an upper body workout. 

 

Focus T25 Day 21 of 70 – Alpha Phase – July 14, 2013
 
Morning Weigh-in: 170
Breakfast:
Almond Milk, Tablespoon Peanut Butter, Tablespoon Honey, and Coffee
Lunch:
AcidCheck Caplets, Vanilla Shakeology and Cinnamon, Activit, Cordastra,
Snack: Ice Cream Sandwich
Workout: 2 Hours Swimming with Kids
Dinner: Chicken Strips, 2 Hot Dogs
Snack: Ice Cream Sandwich, Lemon Juice Popsicle, Watermelon, ½ Cup Yogurt

 

No workout today, but that doesn’t mean I didn’t get a good workout in. The kids had me tossing them in the air for about 2 hours! What an upper body workout. 
 
Focus T25 Day 22 of 70 – Alpha Phase – July 15, 2013
 
Morning Weigh-in: 170
Breakfast:
AcidCheck Caplets, Vanilla Shakeology and Cinnamon, Activit, Cordastra, Coffee
Lunch: Salad with Chicken and Peppers with Balsamic Vinaigrette Dressing
Snack: Protein Bar
Workout: Focus T25Cardio followed by 10 Minutes Swimming on Bowswim added AcidCheck Granules and Pink Himalayan Salt to Water
Snack:
P90X Results & Recovery Formula
Dinner: Salad with 4 oz Steak with Rice Wine Vinegar and Olive Oil Dressing
Back in the saddle today! Nailed a good Cardio workout and got in a little pool time on the BowSwim. Shoulder was giving me issues so backed off. Got on my rumble roller this evening; definitely missed that blue knobby pain inflictor. I love how the pain in my shoulder was augmented by a tight latisimus, a tight pectoralis, and tight triceps, and tight biceps. I rolled the muscle groups then focused on the spasm. Much better now! Looking forward to Total Body Circuit tomorrow and adding in some TriCore.
 
Focus T25 Day 23 of 70 – Alpha Phase – July 16, 2013
 
Morning Weigh-in: 166 (I don’t know!)
Breakfast:
Coffee,
AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3
Pre-Workout: Energy and Endurance Formula
Workout: Focus T25Total Body Circuit and Ran 1 Mile added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula andVanilla Shakeology and Cinnamon
Lunch: 6” Turkey, Spinach, Tomato, and Avocado Sandwich on Wheat Roll
Snack: Protein Bar
Dinner: 3 Pieces of Pepperoni Pizza (Thin Crust), Salad with Italian Dressing
Snack: Watermelon, 1 Cup Yogurt, and a NOW Snack Bar
This morning I waited too long to Workout. I had Coffee and Supplements early, but no Shakeology. I bonked on the Workout even though I had a Pre-Workout drink in me. I don’t think it actually hit me till my workout was over. Worked out too soon or drank it too late. Either way I made it through the workout. Then I went on a quick mile run. I haven’t run in a month and it felt awesome. I felt lighter, like had more spring in my stride. Easily the closest I have felt to the way I used to run in high school (forward bound vs. putting on the breaks). This was the feeling I have been waiting for when I have gone out on runs for the past 13 months. I can’t wait to go for a longer run this weekend up in elevation at Lake Tahoe. It’s going to be ridiculous!

Focus T25 Day 24 of 70 – July 17, 2013 – Return of the BLOG!

Focus T25 Day 24 of 70 – Alpha Phase – July 17, 2013

 

Morning Weigh-in: 166
Breakfast:
AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology

Snack: Coffee
Lunch: Salad with Chicken, 2 Corn Tortillas (tried to make a wrap! No bueno. Corn Tortillas don’t wrap salad and cubed chicken well.)

Snack: Granola Bar and Luna Bar

Relief: Deep Tissue Massage

Pre-Workout: Energy and Endurance Formula

Workout: Focus T25 Lower Body Focus and added AcidCheck Granules and Pink Himalayan Salt to Water

Post-Workout: P90X Results & Recovery Formula

Dinner: Chocolate Vegan Shakeology

Snack: Watermelon

Busy day today, and Thanks to an amazing friend, my Blog has returned! Thank you www.juliefit.com you are AWESOME!


Even though I got my workout in late and it pushed my dinner out, I ended up drinking a Chocolate Vegan Shakeology and some Watermelon and I feel great! 
(That sentence was so horribly written I had to keep it!) Tomorrow should be a great training day. I am feeling a bit energetic so we’ll see what transpires!

Late night snack: 3 pieces cold pizza, had to be done.

 

 

 

 

 

Update from Fityak

Hi all!

Its not very often that I sit down to write something without me being in the middle of a Challenge or to review some race or product but here it goes. There are a bunch of things going on right now; Summer with the kids; Beachbody Coaching; Working with my Dad on his Projects; Triathlon Training for Nationals in August; Working with Companies that produce Products I love (AcidCheck.com, Evo Fitness Bike, De Soto Sport, Bowswim.com, Olson Design Studio, Action Sports, and of course Team Beachbody); and Studying for my NASM CPT. All of these things are very important to me and I would like to give as much time to each as I possibly can. Now I highly doubt that there are many people out there who absolutely can’t wait for the next thing that I write or share, but on the off chance that I am actually reaching people or providing them with useful information or motivation I want to make sure that you are not being left in the dark! I am going to start mixing it up more. Product reviews, Book reviews, Exercise logs, Supplement reviews, and the like should be coming out with more frequency. Things are getting very exciting for me and I can’t wait to share and hopefully motivate someone to do something they never would have done before.

If you have been motivated by one of my posts before, please share with me so that I know I am on the right track. Who knows? I might just be able to help you more!

www.beachbodycoach.com/fityak
Phone – 775-722-8184
Facebook* – www.facebook.com/ryanalbertolson
Facebook Like Page – www.facebook.com/fityak
Blog – www.fityak.com
Twitter – @fityak