Its been a little while since I have really made the effort to keep you all in the loop. I know that when I used to blog everyday about my workouts and what I ate, I definitely stayed more accountable for the things I put in my body. My motivation was that if I was going to be transparent and write about it, then I would watch what I ate and keep up with the training that I needed to get done to accomplish the goals that I have. Namely, I want to eat healthy things so I feel better, be the best triathlete I can be, help inspire people to set and reach goals in their lives, and while doing all of this I want to have a balanced family life and be a good influence for my children. So in an effort to reclaim a bit of what I may have lost over the past year or so since I deviated from what was working, I am back on the wagon. Its time to get back to doing what works. Doing a daily workout program, documenting my nutrition, and using this as a diary of sorts will help to keep me motivated to carry on and reach my goals. This has worked for others and it works for me, maybe it will work for you? Or maybe not? The question is what are you willing to do to ensure that you reach your goals? Are you willing to do something a bit out of the ordinary. Are you ready to be the person you want to be? All I can say is that I am tired of half-assing it and doing just enough to get by. Its time to go all in and be the person I know I can be. I owe it to myself, to my family, and to the kids and people I coach. This is my motivation and it works for me. Thank you for having me back!
Morning Weigh-in: 180 (Different Scale being used) Breakfast:3 – AcidCheck Caplets, and Chocolate Shakeology Lunch: Cliff Protein Bar and Bowl Honey Bunches of Oats with Unsweetened Almond Milk Workout: Day 1 ofInsanity Max 30: Cardio Challenge, used Beachbody Performance Hydrate and Energize mixed in water Post-Workout:3 – The Final 3 Capsules for Recovery Swim Coaching: Swam a little with the kids while coaching swim practice
Dinner: Taco Salad – Organic Ground Beef, Romaine Lettuce, Tomatoes, Sweet Peppers, Shredded Cheese, Crumbled Corn Chips, Cilantro Dressing, and Tapatio drizzled on top. 2 Cups of Vanilla Yogurt 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!
Focus T25Alpha Phase Day 01 of 70– December 7, 2015
It’s December and the weather is getting colder here in Bakersfield. The cross country season is now over and its time for me to divert my focus away from the student-athletes for a bit and back on my training for the next few months. I learned a few things about my personal training this cross country season while running with the kids – one being that I am a faster runner when I don’t just train by running alone. I’ll share my thoughts on diversification of workouts in a follow up post this weekend. For now though, let me start off this triathlon training log with Day 1 of my 70 day, get back in competition shape, effort 🙂
Now that I am teaching full time, finding the time to work out has been tricky. Luckily I was in a position while coaching the cross country team to workout with them. Historically I am not a morning work-er-out-er. I like to workout mid day or in the afternoon. That is why working out with the cross country team was great for me these past few months. But now I am not coaching for a couple months until the swim season starts up so its time for me to get back to a system that has proven to be successful for me in the past – Focus T25 coupled with spinning and sporadic swims. This time however, I am going to get in some additional run training to keep my legs used to the miles.
So here it goes! Let’s try this again!
Last night I didn’t get the best sleep. Sleep is important to be able to train at your best as well as to ensure proper recovery on a daily basis. I need to make sure that I am keeping to a decent sleep schedule from now on. I am a night owl, so hopefully this wont be too much of an issue. The following is my weigh-in, nutritional intake, and exercise regiment:
Dinner: Turkey Chili, Spicy Pepper Hummus, Tabbouleh, Flat Bread, Cactus Chips, Super Hot Salsa
Snack: 3 Thin Mints and 2 Caramel Delights (my little reward)
So funny today I thought I was going to have a nice Yoga X day and when I signed in to log in my workout I found out my scheduled workout was The Challenge. Talk about forced rallying! If your mind isn’t right for The Challenge, it can be a very long 30 minutes. I picked my numbers and stuck with them through the workout. 30 pull-downs and 20 push-ups times 8 with a burnout session at the end. Right now these are my numbers and I am good with them. Since I am doing pull downs instead of pull ups my numbers are fairly high with a 50 lb resistance band set up. This works endurance, speed, and finishes with strength since I am almost failing at the end of the 30. Should help a bunch with swimming. What do you think your numbers would be? Needless to say, my arms were toast after that. Such a great hypertrophy workout. I could feel the water rushing in to the muscles! So important to hydrate and drink a good recovery drink after a hard workout like that. Water and glycogen help to repair the microtearing and aid in building lean muscle 🙂 This is a good thing! This evening I got on the foam roller and worked out some issue spots. I love my rumbleroller! Looking forward to an awesome day tomorrow!
Dinner: Two Grilled Chicken Tacos with Cilantro and Onions, Pot Beans, Chips and Salsa
Snack: Thin Mints (chilled – much better)
The last two days have been great! After trimming off a bit over the past week, I feel great. Granted, weening of the Acid Check Caplets was not fun, but recently adding the Vector450 in it’s stead is making the recovery time better already. Today was a windy ride. 4 of us went out on a mission. A couple of PR’s were a good consolation.
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!
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.
Lunch: Turkey and Avocado on Wheat, 5 oz Pasta Salad
Dinner: Fajitas, Ceviche, Rice and Beans, Corn Tortillas, Chips and Salsa
Snack: Cheese-its, Cookie, 5 Hershey’s Kisses
I probably should have just done my X3 Yoga routine today, but I didn’t. Call it an inactive recovery day! I am bumping Yoga to tomorrow and put it before my bike ride and then bumping tomorrow’s workout into a double on Friday. Ate decent today until this evening, but still kept it under control. I am running out of things to snack on at night and I refuse to buy anymore so the weaning has begun!
I did start something knew today. Vector450 I am going to give it a 2 month run. Vector450 is a Immunoglobulin from Yolk that “repairs the damage done by overexertion by supporting the immune system and helping take the stress out of the body. Athletes are able to maintain longer workouts and reduce the chances of becoming ill from competing, traveling, diet, stress and workloads.” http://vector450.com/about-vector450-with-muno-igy/#.Uw9_CuNdVvA I am interested to see how it affects my performance and recovery.
Dinner: Taco, Enchilada, Rice and Beans, Chips and Salsa
Snack: Mini Bagel with Cream Cheese and Salami, Cookies, Honey Bunches of Oats with 2% Milk.
Crazy workout today. Timed it just right so that I did my Triometrics workout right before I left for a group ride. Awesome! After doing a bunch of explosive leg exercises I went out and rode with the guys. Good thing I ate a bunch of calories the night before because we ended up riding at a pretty good pace. Had a PR on one segment and came really close on a a bunch of other segments. Its nice to be riding this fast this early in the season. I had been purposely staying off the bike because I am waiting for my new Falco V frame to come in so I didn’t want to settle in on my current TT Bike this early in the season. But for as uncomfortable as I am in the saddle right now, just means that I am stronger now than I was at the end of last year. I think the P90X3 is working. I just feel stronger.
Don’t know if I’ll be getting to my workout tomorrow. May just get a good stretch and foam roll session in and hit a double workout on Thursday before a nice bike ride. We shall see!
Dinner: Tepanyaki Style Filet Mignon, Vegetables, Rice Pilaf, and Asparagus with Pink Himalayan Salt
Snack: Almonds, Honey Bunches of Oats with Unsweetened Almond Milk
A couple good days in a row. Family. Workouts. Food. Lots of food. Worked on minimizing the milk products today. Using lots of Almond Milk. Almond milk is also a large source of Potassium. I like this because I am sore. MMX today killed me. Hitting and Kicking Air, kicks my A$$!
Looking forward to starting my new schedule tomorrow! Wish me luck! Better get to bed!
Dinner: Penne Pasta with Breaded Chicken, Broccoli, Cauliflower, and Carrots in a Marinara Sauce
Snack: Popcorn, Vanilla Ice Cream with Krispy Chocolate Chunks
Go ahead. You are right. I did not do a traditional workout today. And I am disappointed that I didn’t just get my workout done first thing this morning. Starting Monday I am finally going to start following a schedule again. After so many years of setting and following schedules in the construction industry,you could say that I have spent the last couple of years playing it a little loose. Well it’s time to pull in the reigns. Yes, I will be setting office hours and blocking out time for family and my training instead of just fitting in business wherever I could. Time is a premium for so many people; I choose to make the focus of my time on my family, health, and fitness. I love my family and friends and all I want to do is help as many people as possible make their lives just a little more valuable to them. Whether its by being a good listener, exposing someone to something new and interesting, or helping someone lose 200 pounds, I am here to help and I intend on keeping it that way. I just needed to bring back some structure into my life now that the foundation has been set. If you want to be successful, its best to have a plan.