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

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!

 

Sit and Spin!

Wednesday, July 9, 2014

Finally got back on the pedals today! Figuring out the geometry on the bike at In-Shape was a wild guess and using the toe cages with straps was a blast from the past, but it didn’t stop me from laying down some watts. I don’t have a power meter on my Falco V so it was nice to see what I could generate for a change. (I really need to invest in a computer for my bike I guess.) I felt really good after spinning my sore legs out from the past two days of Focus T25. So much so that I decided to get on the treadmill and see how the old running legs were doing. I really don’t like running on a treadmill, or a stationary bike for that matter, but it was hot outside and I need to keep the sun off of this new skin as much as possible for a little while. So treadmill it was. I have to admit, I felt a little weird running at speed when to my left and right were people barely moving. I often wonder if people really think that walking 1.5 mph on a treadmill actually does anything for them at all. I know that everyone is on their own health and fitness journey and I have no idea what people are going through so I am not going to be judgmental. Believe me, I am the last person to be judgmental on anyone, I took 20 years off of focused health and fitness.  Maybe they were rehabbing an injury or something valid like that and ultimately, at least they are doing something, right? But still, turn the speed up a bit and break a sweat! If they were laboring and walking with purpose that would be one thing, but when someone is walking on a treadmill like they are taking a slow stroll in line at Disneyland, then I start wondering. It’s moments like this that I am so thankful for the Beachbody Suite of Programs. The DVD’s focus you on a scientifically developed regiment that is designed to give you healthy results as fast and safely as possible. No guessing! Pretty cool stuff! All I know is I am looking forward to some P90X2 Yoga tomorrow night!

Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology
Lunch: Turkey Bacon Club Sandwich and Water
Pre-Workout: Energy and Endurance Formula
Workout: Spin Bike 25 Minutes – 14 Miles Variable Tension followed by 3.3 Miles on Treadmill 5k average at 7:30 minute mile pace
Post-Workout: P90X Results & Recovery Formula
Dinner: Muscle Burrito (black beans, chicken, spinach, guacamole), Chips and Salsa
Snack: 2 Fudge Dipped Coconut Chewy Granola Bars and a Peanut Butter on Wheat Sandwich
Recovery: Foam Rolling on the Rumbleroller

Its Purely Supplemental

Supplements

Have you ever heard of the 5 P’s? I am sure many of you have heard your own variation on this, but the 5 P’s I am talking about here go like this:

Proper Preparation Prevents Poor Performance

Now obviously Proper Preparation will be different for everyone depending on where they are at in their health, fitness, and goals they are to achieve. Someone who is at 25% body fat, has not been exercising, and is just trying to shed about 40 lbs is going to require different supplements than someone who is athletic and training in multiple disciplines daily. Here are examples of both situations that I became familiar with over the past year.

When I first started out doing P90X in January of 2012 I was using Chocolate ShakeologyActivit, and the Slimming Formula. After about 6 weeks I started to plateau and found out I wasn’t getting enough protein. So then I added Beachbody’s Vanilla Whey Powder to my Shakeology. This did the trick and my results jumped back on track. I ended up dropping from 206 lbs to 167 lbs, and from 24% body fat to 10% body fat, in 14 weeks.

Since April I have been able to get back into triathlons, something I didn’t think was possible for the previous 18 years. Now that have ramped up my training, and my body requires different nutrition and supplements to fuel this rebirth on the triathlon scene, I have a completely new regiment. Besides using Insanity: The Asylum and P90X2 for strength and agility training, I use a multitude of supplements to ensure that my energy levels are maintained and that my body is able to recover quickly. This means that my athletic ability has a better chance of remaining sustainable day after day which is imperative for an endurance athlete during training as well as on race day. The following is a list of supplements that I currently use on a daily basis and how I use them. Please feel free to click on the links for additional information on these products.

Morning:

AcidCheck Caplets – First thing on empty stomach

Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon 

Activit and Cordastra

Pre-Workout:

Energy & Endurance Pre-Workout Formula

During Workout:

Water with AcidCheck Granules with Pink Himalayan Salt added

Post-Workout (after every workout):

P90X Results & Recovery Formula

These supplements are what I have found to work for me currently. My listing of these supplements does not constitute a recommendation that you should start taking what I am taking. However, please feel free to experiment with or any other supplement that you feel may provide you with the additional help you require to get through your fitness. These products are all of the best quality that I have been able to find and do their individual jobs well and work together to keep me going. These products, and/or ingredients which make up these products, are currently not found on the WADA list of banned substances as of February 7, 2013.

If you have any questions or comments about any of these products, please feel free to respond to this post or email me privately at fityak@omcg.net. Thank you!

 

Looking for Speed with Insanity: The Asylum

Back on the attack after all of these years. Swimming, biking, and running for a little more than just the pure enjoyment of physical activity. You see once you acquire a taste for victory, you tend to crave the competitive atmosphere of the Triathlon over the quest for personal achievement. One obstacle that I have “run” into is the fact that I am not as fast of a runner as I used to be. I am a stronger swimmer and bicyclist now than I was 20 years ago, but the quick turnover runner of old has still not come out of his shell. Looks like it is time to add some Sport’s Performance Training specifically designed to promote an athlete to Elite status.

Now I didn’t do Insanity  to lose all of my weight, I chose to do P90X and P90X2  to chisel off 40 lbs and 67% of my body fat in 7 months, but I decided that Insanity: The Asylum was the perfect program for me to get some speed back into my gait.

“Winning the game, the race, the match starts now with INSANITY: THE ASYLUM™ workout program. Former track-and-field star Shaun T will push you to Dig Deeper® than ever with sports-specific training and drills inspired by pro athletes. During this 30-day program, he’ll push you to build your speed, coordination, agility, strength, and power. So on game day, you’ll have the unbeatable athletic edge.” ( http://www.teambeachbody.com/shop/-/shopping/Asylum?referringRepId=129365 )

I have completed a week’s rotation and have already noticed a difference in my body and my speed. Yesterday I ran with my old High School Cross Country Team and felt strong enough to hang with their fastest runner. It felt like we were moving pretty fast, at least a great deal faster than I had been training on my own. Shaun T is making a believer out of me! I am confident that Asylum will help get me back down to the low five minute mile range again before too long! I just need to remember to always drink my P90X Results and Recovery Formula! This stuff is a life saver! Especially when we get to be older athletes. I always say it is not the age of the athlete, but the ability of that athlete to recover, which sets them apart from everyone else. Words to live by!

Thank you Beachbody for continuing to produce the most comprehensive and useful workout videos on the market! I am excited for the new Insanity: The Asylum Volume 2 which was just released. I figure two rounds of Volume 1 and I’ll be ready for Volume 2. Excited doesn’t begin to characterize how much enthusiasm I have for what is in store for me and countless others! This is just the beginning!

Happy Training!

P90X2 – Phase 3 Training – Post-Activation Potentiation

Yeah, kind of getting a bit technical here for a bit, but I finished my first week of Phase 3 in the P90X2 Workout Series, the introduction of Post-Activation Potentiation (or as the book says “all you really need to know is that it’s the cutting-edge technique that translates into Performance”! There are two DVD’s that utilize this type of training: P.A.P. Lower and P.A.P. Upper and you do each twice in one week with X2 Yoga on the third day and two rest days. These two four-rounded P.A.P. complexes of what look to be easy movements will topple the most fit of athlete’s. They are great workouts and I can’t wait to see how they translate into my next Triathlon performance!

If you are interested in learning more about P90X2, please do not hesitate to contact me at fityak@omcg.net, or visit www.beachbodycoach.com/rolson .

If you know you just want to buy the program, here is the direct link to do so!

http://www.teambeachbody.com/shop/-/shopping/X2Base?referringRepId=129365

There is a better deal though if you want to save some money and add great nutrition to your daily caloric intake.  Try this Challenge Pack, it comes with a 30 Day Money Back Guarantee!

http://www.teambeachbody.com/shop/-/shopping/BCPX2205?referringRepId=129365

Stay Fit!