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.
File_000 (12)
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!

 

Project New Year – Week 1 Day 1 – P90X2 Triathlon Training

Monday, September 29, 2014
Morning Weigh-in: 170
Breakfast:
 
Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma
Lunch: Pasta with Meat Sauce
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 X2 Core
Post-Workout: P90X Results & Recovery Formula
Dinner: Turkey Meatloaf, Mashed Red Potatoes, Green Beans
Snack: a few Pita Chips with Hummus and Bag of Popcorn

Day 1 of a 13 week commitment. I’ve done this twice before (2012) so I know I can do it again. Looking to strengthen my core, increase my flexibility, and develop the connective tissue to make me a better triathlete. P90X2 has been used by Elite Athletes to train them for the Olympics and the Ironman, so its time to take one out of their playbook and push right on into 2015. This is my Project New Year. It consists of Full Disclosure on Nutrition and Supplements, P90X2, Swimming (Tethered on BowSwim, Pool, and Open), Cycling (Spin and Road), and Running (Treadmill, Road, and Trail). This first week I’ll be focusing on the P90X2 Foundation Phase and work in a little swimming when appropriate. The other stuff will be added as I progress and get stronger.

Here are my Day 1 Pics:
20140930_115342
Lets see what happens!

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

Friday FunFest!

May 16, 2014 started out with an early visit to Bakersfield High School. I was honored to deliver the 1000+ Hot Dogs and Bags of Chips to Fun Fest. Fun Fest is a Carnival for all of the Special Needs kids from the feeder Elementary Schools to BHS. Seriously a fun event. The high school students get to have buddies and do carnival games. A dunk tank, jump houses, ring toss, face paint, and everything else you can think of that belongs at a carnival. Yes cotton candy too 😉 The kids look forward to it all year long and the excitement you see on their faces will warm you for a lifetime. I can’t wait till next year!

After a day at the office I got out for a ride and headed up to my parents house. The kids are having a sleepover with Grandma and Papa, but I had to see them. They were swimming when I got there so I got to join in the fun! It’s so nice to ride in a TriSuit! I just took off my cycling shoes and jumped in! Got to play with the kids for a bit but it was getting dark and I had to go chase the sun home.

Capped the night off with watching the Veronica Mars movie with the girls! Good Movie! Great use of kickstarter.com!

Triathlon Training Log
Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: 2 Bean and Cheese Burritos, 2 Chicken Tacos
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 13.3 Miles, Cycling 3.3 Miles, Swim with Kids, Cycling 9.7 Miles added AcidCheck Granules and Pink Himalayan Salt to water
Workout: P90X Results & Recovery Formula
Dinner: Chicken Fajita Burrito, Chips and Guacamole
Snack: Lime Popsicle, Cliff Bar, Chocolate Shakeology added AcidCheck Granules and Pink Himalayan Salt

Busy Day – A Little BowSwim Perhaps?

Triathlon Training Log – May 15, 2014

Morning Weigh-in: 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch:
 Charbroiled Chicken Club Sandwich, Water
Workout: 5 Minute Swim on BowSwim
Dinner: 2 Protein Bars, Water
Dessert: Root Beer Freeze
Snack: Handful of Chocolate, Bag of Popcorn, Tall Glass of Orange Juice

Busy, busy day. Work. Errands. Kids’ Open House. Kid’s Choir Performance. Sleep. Had just enough time to jump on the BowSwim for a super quick swim somewhere in the middle of all of that. Not much of a workout, but it got my blood moving a bit. Hoping that tomorrow brings something in the way of a real workout! And after looking at my accountability, I just realized why I was so hungry; I barely ate yesterday. I need to do better on nutrition. Not that I need to lose weight or anything (my weight fluctuates between races), but if I was looking to lean out, starving myself would not be the way to do it. And doing it too many days in a row will start to have the opposite effect. A body in starvation mode will convert calories into fat. And that is not what anyone wants to do. Good thing I didn’t really workout yesterday! 😉

 

Find the Triumph in Every Failure

If I had followed the calendar and not taken any breaks from my P90X3 schedule, I would have finished the program by now. So yeah I made it most of the 90 days this time but I definitely did not follow the regiment as suggested. But please don’t take my not completing a predetermined schedule as a total failure. Yes if my main goal were to lose 40 pounds and go “from Flab to Fab” in 90 days, I am convinced that this program would have done an amazing job all while only working out 30 minutes a day, but that wasn’t my goal. So here I am reflecting on my choice to stop the program when I did and focus on the good that came from this program and view it as a personal triumph. My goal for this new program was to (1) become familiar with the product so that I could help other people who were going through it too, (2) work on my upper body strength to become a better swimmer for the 2014 season, and (3) to lose a winter layer of cushion and be at race weight for the start of the season. Pretty basic goals right?

So here I am today, sitting around 170 lbs, leaned out, and stronger than ever. So yes, what some would consider a Failure in one respect, I am seeing as a Triumph. Everyone has different goals in their life. When you embark on a personal journey, whether it be fitness, professional, or anything, its important to state your goals and make daily efforts towards their completion. And what do you do when achieve your goals? Yep, set new goals and get back to work! Brilliant!

My new goal is somewhat of an audacious one. I decided to raise money for Zerocancer.org and complete the 2014 Ironman Lake Tahoe! This is my major goal for this year. In preparation for this monumental event, I am pulling out all of the stops. As I basically discussed in Water Break?, starting Monday April 7th, I am dusting off my Focus T25 program (in lieu of P90X3 – I feel T25 is better suited for help with running), I’ll also be adding Tri-Core on the Evo Fitness Bike to the mix for cycling, and using the Bowswim for the majority of my swim training. To round out this multi-faceted training schedule, I’ll be tackling a fairly prolific racing season as a sponsored triathlete for Falco Bike while maintaining to be a faithful advocate for the following supplements: ActivitSlimming Formula, CordastraShakeologyVector450, and AcidCheck.

What are your goals?

Water Break?

P90X3 Been on Hold – March 9, 2014

So I have not completed a Beachbody workout in the past week and a half. I have been taking advantage of the weather and got on the bike a few times and even got back in the pool! Feeling good! I started taking Vector450 at about the same time, and after a week I upped the number of capsules from 2 to 3. Vector450 is said to work from the gut out. Pretty sure its working, or at least doing something. As far as performance goes, I have been setting Personal Records on the bike and felt really good and strong in the pool. P90X3 has definitely been increasing my upper body strength with its exercises. Feeling good!
Beyond that, my nutrition has not been great for the past few months. So in response to that, I said no more and created the #40DayShred in hopes of shedding some of my winter fat. You can be sure that I am still taking the following supplements while eating better: ActivitSlimming Formula, CordastraChocolate Vegan Shakeology, and Vector450.

Tomorrow I am starting back up on the serious training using P90X3, with Cycling on the TT Bike as well as using Tri-Core on the Evo Fitness Bike, Swimming on the BowSwim as well as regular lap swimming.

Let the 2014 Season begin!

http://vector450.com/about-vector450-with-muno-igy/#.Uw9_CuNdVvA

Cycling Focus Brings Pleasant Results

Spent the past two weeks on the bike. Not ashamed. It has felt good to be on the road. Putting down some good times for different bike routes too! I am faster than I have ever been on the bike, which is so much fun! This week I am going to continue to ride while the weather is nice and sprinkle in some runs. Next week I begin training by entering a Beachbody Challenge with a group of committed friends (even though I am the only one being committed to the Asylum 😉 . If you would like to check out my rides for the last two weeks (or for the last year and a half and any future rides), check them out at http://app.strava.com/athletes/fityak .

Have a great week!

 

 

 

 

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!!!!!