Getting ready to Race!

 

Woke up this morning and stepped on the scale. Dropped 4 pounds. Yay! Kind of ridiculous how that works right?

Got my bike ready for tomorrow’s race! All dialed in and ready to go!
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Went for a ride to get the legs ready for tomorrow’s time trial and then did an alternate workout than what was planned. It was the recovery workout which is more about stretching and flexibility. Tomorrow I will do the regular workout as planned. The only reason I am diverting from the plan is because of the time trial tomorrow morning. I figured a nice cycling workout followed by a good flexibility workout would be better than trying to Max out on the Insanity Max 30 program.

So I had an awesome carbohydrate loaded meal to boost the glycogen in my muscles and I am ready for a good sleep!

Enjoy your evening! Talk more tomorrow!

Training/Nutrition Log
Morning Weigh-in:
 181
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich and a bag of Jalepeno Chips
Workout: Rode 26.5 Miles Day 5 of Insanity Max 30: Pulse (Substituted Pulse for Friday Night Fight due to tomorrow’s time trial) used Acid Check Granules, Himalayan Pink Salt mixed in water.
Post-Workout: 3 – The Final 3 Capsules for Recovery
Dinner: 
Pasta with Meat Sauce, Romaine Salad with Cucumber, Peppers, and Tomatoes, and Garlic Bread.

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!

 

6 Pounds in One Day – Its All Part of the Process

 

As you can imagine when I weighed myself this morning and the scale read 185, I had to reweigh myself another two times. But alas to my surprise I was up six pounds from yesterday morning’s weigh-in. I knew that I was probably not going to be lighter after yesterday’s salty food intake, but six pounds was a head shaker.

Here’s the deal, when you begin a new work out as I have done this week you can expect to gain weight within the first few days. Even though you are burning more calories and your body is using up the fuel you eat, you are also building new muscle. Part of the process of building muscle is that you micro-tear the muscles you are working. When this happens, water rushes in to the muscles to help with the repair process which can be noticed as the muscles become swollen, or as some like to say “swole”. Really the repair process is what we know as the adaptation stage of working out. Our muscles are freaked out by this new workout and the body is trying to adapt to this new routine. So combine this process with a large lunch meat club sandwich, salty fries, and top it off with a sodium time bomb like sushi roles and soy sauce, and congratulations you are going to hold on to ever little bit of water it can find.

So if you happen to gain weight soon after beginning a new workout, don’t worry it is a natural process. Keep going, its quite possible that you wont actually lose any real weight for a week or two, and if you are a woman, its quite possible that you wont lose any weight for more than a month. But the weight isn’t something you should really be concerned with right away. There is truth to the fact that muscle weighs more than fat. As you change your body composition (muscle to fat ratio) your weight will fluctuate. The real proof in the process is how you feel. Your energy levels should begin to increase after a couple days. Your posture will begin to get better. clothes will begin to fit looser. And stress levels should be perceived to be lower as well.

All in all today’s surprise is all just a part of the process and tomorrow is another day closer to my goal!

Training/Nutrition Log
Morning Weigh-in:
 185 (Up 6 lbs. – A reason why you shouldn’t weigh yourself daily)
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: 1/2 Peanut Butter Sandwich and a Granola Bar
Workout: Day 4 of Insanity Max 30: Tabata Power (Maxed Out at 10:40 and videoed my 22 Push-ups during that workout) used Acid Check Granules, Himalayan Pink Salt, Beachbody Performance Hydrate and Energize mixed in water. Rode 10.3 miles to Swim Practice.
Swim Coaching: Swam a little with the kids while coaching swim practice. Rode 10.3 miles home.
Post-Workout: 3 – The Final 3 Capsules for Recovery
Dinner: 
Turkey, Feta, Romaine, and Dijon Mustard on Wheat Bread Sandwich and a bowl of Honey Bunches of Oats with Almond Milk.

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!

 

Sweat Intervals, Swimming, and Sushi

I spent the morning organizing my computer, while my girlfriend took care of some stuff for school. Organized folders and files, folders and files. Its the cleanest its been in a long time for sure. Productive time spent for sure. Then I ate entirely too much food for lunch. My Club Sandwich was borderline ridiculous and the fries were too good to pass up! After lunch we went home and took a power nap before jumping into the pool. 4:20 rolled around and it was time to hit my 30 minute workout before heading to swim practice.

Swim practice was hot. I was more than happy to demonstrate my technique for starting off the blocks, efficient freestyle stroke, and really any other reason I could think of. It was nice and refreshing.

After swim I headed home to find some of my favorite people waiting eagerly to go to dinner. We decided to get a little Sushi after a long day. We love Sushi!
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OK a bunch of Sushi, but in our defense, there were a few of us.

After almost too much Sushi, I hit my 22 Push-ups and now it is time to get some sleep!

Training/Nutrition Log
Morning Weigh-in:
 180
Breakfast:  3 – AcidCheck Caplets and a Granola Bar (Missed my Shakeology)
Lunch: Club Sandwich, Fries, Water
Workout: Day 3 of Insanity Max 30: Sweat Intervals (Made it entire 30 Mins without stopping or modifying)), used Acid Check Granules, Beachbody Performance Hydrate and Energize mixed in water.
Swim Coaching: Swam a little with the kids while coaching swim practice
Post-Workout: 3 – The Final 3 Capsules for Recovery
Dinner: 
Sushi and Water

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!

 

From Trash to Treasure

My job today was to help my parents throw away some old stuff at my parents house. Little did I know that a hidden treasure had been waiting to be found. As I was picking through the items to load into the truck, I came across a drawer set that I had used in my youth. As I worked my way down through the drawers I found old bike parts and deteriorated swim caps. But then to my surprise I found a drawer with a bunch of old race bibs from when I first started doing triathlons up through my Senior year in cross country.
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As you may have guessed, I was pretty excited. they were in basically perfect condition surprisingly for have been left outdoors for who knows how long. As I looked through them so many old memories flashed back in my head. I never would have thought that I would have found something as treasured as these. It definitely brightened my day. I was like a little kid again and it helped me hurry through and get the dirty work done and over with.

I goth the truck all loaded and tarped and headed down the road, but I was starving. I needed to get something and stopped at Carl’s Jr., against my better judgement, but I was hungry and ordered a Charlbroiler Chicken Club, small fries, and a coke. I very rarely eat this stuff, but at this point it was hot and I was thirsty and it tasted good. Eating fast food isn’t the problem. Eating fast food every day is. I continued along on my trip to the dump, which was hot and dusty on this Bakersfield afternoon. Everything I had was recyclable so I made the rounds and distributed the items in their appropriate areas.

After the dump, I headed home to get my workout in, jumped in the pool to cool off, and headed to swim practice. It was pretty hot there too, but good thing I am a swim coach and can jump in to cool down every so often. Plus the kids love it when I jump in with them for a social recovery kick after a long set.

After swim I headed home to be greeted with an amazing dinner. Cajun Crab Cakes and a Parmesan Baked Artichoke. So Yummy!
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Followed up this delicious dish with a 50/50 Bar and a bottle of water. Time to do my 22 Push-ups and head to bed!

Hope you all had a great day!

Training/Nutrition Log
Morning Weigh-in:
 179
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Charbroiler Chicken Club, Small Fries, Small Coke (Treat Meal for Dump Duty)
Workout: Day 2 of Insanity Max 30: Tabata Power (Maxed Out at 10:20), used Acid Check Granules, Beachbody Performance Hydrate and Energize mixed in water.
Swim Coaching: Swam a little with the kids while coaching swim practice
Post-Workout: 3 – The Final 3 Capsules for Recovery, Half a Peanut Butter Sandwich, and Chewy Granola Bar.
Dinner: 
Crab Cakes and Baked Artichokes, 50/50 Bar, and Water

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!

 

When the Going Gets Tough, the Tough go for a Ride!

Today I was having a tough parenting day and I let it get to me. After diffusing the situation and getting the kids to listen I had to decompress. So I decided to go to my happy place and grind out a ride on my therapeutic Falco V 🙂
Falco V
It was hot and windy and I hadn’t eaten enough calories, but I grabbed some GU Energy Gels, loaded up the bottles of water and headed out on about the most boring stretch of riding I could find – The Northwestern Straights! Believe it or not this ride is great for me because I get to relax into my cadence and just go. The road isn’t that great in parts, but I only have two things to worry about: keep the road under my wheels and listen for vehicles behind me. Needless to say, the ride did me good. I hooked back up with the kids and everything is as it should be! Thank you all for your good thoughts and positive energy today!

Morning Weigh-in:  170
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
Lunch: Peanut Butter on Wheat
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 33.9 Miles added AcidCheck Granules and Pink Himalayan Salt to Water. 2 GU Energy Gels.
Post-Workout: P90X Results & Recovery Formula
Dinner: Baked Pork Chop with Carrots and Potatoes
Snack: Popcorn and 3 Dark Chocolate Sea Salted Carmels
Recovery: Foam Rolling on the Rumbleroller

Monday Morning Bike Ride

The kiddos wanted to go for a ride this morning! We rode almost 6 miles (with a pitstop at a park 😉 ). So proud of them! They did great. Now that Davis has a bike with bigger wheels and Addison has a bike with gears, I think we’ll be riding a bunch more! They loved it!
Monday Morning Bike Ride Selfie

Morning Weigh-in:  171
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Workout: Cycling 5.8 Miles with my kids
Post-Workout: P90X Results & Recovery Formula
Lunch:
 Carnitas Fajitas Burrito with Brown Rice, Black Beans, Guacamole, and Pico de Gallo
Dinner: Leftover Spaghetti with a Marinara Sauce, Roast Beef
Snack: Small Piece of Dark Chocolate
Recovery: Foam Rolling on the Rumbleroller

Northwestern Straights

Yesterday was a good day! Spent the morning with the kiddos. Took them to a Birthday Party and headed out for a bike ride. It was windy and I wanted to try something different so I headed out to ride the Northwest Perimeter of Bakersfield. My route was a big rectangle! So nice to be able to not have to turn very often. Some parts were slow and others were faster, but the goal here was to try and settle in to a particular pace (without the aid of a computer). I wanted to stay around 20-22 mile per hour and turns out I nailed it for my average.
Falco Fully Loaded
I like this ride and it may turn out to be my goto ride in the near future! The ride was only 33 miles but it was about 96 degrees and 90% humidity! I drank so much water! Got the kids back in the evening and had some daddy time – watched a movie and had some snacks!

Morning Weigh-in:  172
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
Lunch: 4 oz. Breaded Chicken
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 33.8 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Carnitas Fajitas Burrito with Brown Rice, Black Beans, Guacamole, and Pico de Gallo
Snack: Popcorn and 3 Dark Chocolate Sea Salted Carmels
Recovery: Foam Rolling on the Rumbleroller

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!

 

On the Road Again

Thursday, July 10, 2014

The opportunity presented itself to forego P90X2 Yoga and get back on the Falco V. Even though the wind factor was decent I headed out for a quick ride. With the wind and being the first time back on a bike since I laid it down 11 days ago, I rode a little conservatively around the corners. No sense in pushing it the first day out. But it sure felt good to get out there. Super sore today from the running yesterday. I ran out of Acid Check Caplets about a week ago and I am starting to feel the acidosis. No fun. I still have the granules so i should be ok for a while. Time to restock! So yeah, no P90X2 Yoga for me tonight, however I did end up doing a little Focus T25 Stretch video. Shaun T does a great job at getting you moving in this video and getting in some great functional stretching. So needed this evening! I feel so much better!

Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
Lunch: 1/2 Primo Baja BBQ Chicken Salad and a Grilled Ono Taco
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: Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
Recovery: Focus T25 – Stretch
Snack: Turkey and Mustard on Wheat Flatbread

It’s Friday. I’m in Love!

Wow! Tuesday really threw me off this week. My irrigation pipe broke and flooded my Garage. Craziness. Needless to say, I didn’t get a traditional workout in that day. But 8 hours in a hot Bakersfield garage would count as a workout by most fitness professionals, so I am cutting myself some slack. Wednesday I spent a few hours rolling on the Rumble roller. And last night I did P90X2 Recovery + Mobility with an extended RumbleRoller session :-).

In the great words of Robert Smith, “It’s Friday. I’m in love!” Yeah I might be dating myself there, but who cares. I’m 40. Most days I feel better than when I was 20. That’s pretty cool! But seriously, so blessed to have my kids with me today before they head off on vacation for a bit. Loving my time with them. They are napping right now (gotta love Summer naps right?) so I had a few moments to catch up on some things. Mostly I have been dying to get back on here and catch you up on some cool things.

One: I am so happy that a good number of people made the decision to make a change in their lives and try something new a joined my Challenge Group that starts on July 7th. I believe that this is going to be the start of something amazing for these new and old friends of mine. I am truly honored that they are putting their trust in me to help motivate them to be successful in their health and fitness goals. If you want to learn more about my Challenge Groups, please do not hesitate to contact me!

Two: I am going to be adding a few more page to this website soon, for now, but over the next few months I’ll be looking to change the whole look! stay tuned!

Tuesday, June 24, 2014
Morning Weigh-in: 171
Supplements:
 
3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra, and Chocolate Shakeology
Workout: 8 Hours Garage Water Abatement and Reorganization
Post-Workout: P90X Results & Recovery Formula

Garage Water

Wednesday, June 25, 2014
Morning Weigh-in: 169
Supplements:
 
3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra, and Chocolate Shakeology
Workout: Recovery 2 Hours on RumbleRoller

Thursday, June 26, 2014
Morning Weigh-in: 169
Breakfast:
 
3 – AcidCheck Caplets, 2 – Cordastra, Coffee, and Chocolate Shakeology
Workout: P90X2 Recovery + Mobility

RumbleRollerUSC

Friday, June 27, 2014
Morning Weigh-in: 169
Breakfast:
 
3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra, and Chocolate Shakeology
Pre-Workout: Energy and Endurance Formula
Workout: Late-Night P90X2 X2 Yoga added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula

Have an an Amazing Day!