Insanity: The Asylum Vol. 1 – Day 3 of 30

Today I start my third day of the Insanity: The Asylum Volume 1 – 30 day Program. This program provides you with a 30 day rotation of 6 different workouts and requires adherence to a preferred clean eating diet. Day 1 was “Speed and Agility”. Day 2 was “Strength”. Today will be “Back to Core”. This is my second time starting this program. The first time was a few weeks ago. I got through Day 8 and then injured myself adding in some hill repeats running with my old high school’s cross country team. Go figure right? My problem was that day, after I did my Insanity workout, I didn’t have my P90X Results and Recovery Formula and drank coffee instead. Bad way to train! Lactic Acid settled in my hamstring and reared its ugly head in the form of a deep cramp with some micro-tearing. No Bueno! And somewhat debilitating as you can imagine. So I took a week off to let it heal. I am all clear to go now though. Lesson learned. I will not miss my Results and Recovery ever again!

So why did I choose The Asylum as my next workout base? Since I have been back training for and competing in Triathlons, I am not even close to as fast as I used to be (running-wise). Since running was always my best sport out of the three I have not spent the time focusing on it like I probably should. Instead I have been able to become a better swimmer and cyclist and I am so grateful for this. So now it is time to focus on my old friend and get our relationship back to where it used to be and better!

Running was always relaxing for me. I know that may sound strange, but think about your greatest escape. For some it is reading, for others it maybe surfing, for me it was running fast on the open road. I was good at it when I was younger and it just seemed natural. So in order to get back to that place, I enlisted the help of Shaun T and The Asylum. Shaun T used to run track, and yes, even though he was a hurdler, the running part is still there. I can stand to use the speed and agility of a hurdler to get through the running portion of the triathlons in my future! It can’t hurt. I figure, my leg turnover speed is what I need to increase and this workout definitely works on that. Before I got injured 10 days ago, I ran 3 miles, before the hill repeats that cramped me up (this was 8 days into the program), and I felt really good at about a 5:30 mile pace. This is the fastest I have run in 20 years and I am extremely excited to be at this point right now. I can only imagine how much better I will be after I finish the 30 days!

So about the workouts. If you have derived anything from the name of the program then you are on the right track, Insanity is for certain, this workout is Insane! Fast paced conditioning, jumping, push-ups, cardio-dumbell routines, jump rope, resistance bands, foot work, as well as pull-ups. It’s all in there and that is just the first 2 days. From start to finish you are in the workouts. The warm-ups are challenging and meant to get you sweating before the stretching session begins. Today is Back to Core which is a workout that targets, you guessed it, the Back muscles and your Core. A strong Core is essential to working out period! Without a strong Core the chances are that you are holding yourself in less than desirable form and therefore not getting the most out of your workout routines. One of the things that I like about the Beachbody programs is that they all target the Core. This helps to create those coveted chiseled abs that everyone relates to being in great shape. I wish it were all about the workout, but your nutrition/diet has a great deal to do with revealing those chiseled abs as well. If you want to see your abs you need to make some changes to get there. Now I am not a dietitian, but I can tell you if you want great abs, you can start by reducing your fat and sugar intake!

Now I know, easier said than done when it comes to the diet thing. The best thing about leading an active lifestyle, is once you get to what you think is your optimal weight/condition, as long as you remain actively working out 5 or 6 days a week and eat clean at least 85% of the time, you can have some cheat days here and there with little to no impact on your weight/health. The trick is to not string those cheat days together. Believe me, they will catch up with you. So take my advice, its free…dedicate yourself to a workout and a nutrition plan…find one that works for you and stick with it! I found mine and got results, you can too!

Decide. Commit. Succeed.

It Takes Two

Do you have children? Do you have one on the way? Is this your first? Are you concerned that you won’t have enough time to workout? Or have you already stopped? Many couples  go through a tough transition after childbirth. Sleep schedule?…yeah right! Meals? Maybe  something quick here and there when you aren’t changing a diaper, feeding the baby,  giving your little bundle of joy a bath, or just standing there staring in amazement at the little person you have brought into this world. Exercise? Believe me you will feel like you run a marathon just about everyday, but following a structured workout…maybe…but that depends on two things…we will talk more about this in a little bit.

When I think back to a little more than six years ago when my daughter was born, I remember the sleepless nights of trying to get her to feed, changing diapers at all hours, and catching those naps with the little one tucked into my chest. I don’t know how we made it through the first three months, but somehow we made it. All I can tell you is at that time, I didn’t even think about working out, I was too busy enjoying the new life that we were blessed with and that was exercise enough or me, or was it?

I wish I had known then a little more about what I know now. Working out and eating healthy provides you with more energy and coping mechanisms to get through tiring and stressful situations. Parents, new or old, it is important to take care of yourselves so that you can take care of your new found joy! Eating fast food, neglecting exercise, and lack of sleep will quickly take its toll on your psyche, body, and immune system, not to mention just plain can turn your life upside down. This is why I am recommending that you have a plan. The plan is simple…It Takes Two…work with each other. Remember that you are a team and teammates work together towards a common goal. The goal here is to foster a healthy and fit family. Carrying out the plan? That is where the work lies, but there is hope, and where there is hope, there is a way.

These are the three vital behaviors that have been linked to making successful changes in peoples lives who make the decision to get healthy and fit:

1) Make the decision to eat healthy together. No matter what make the choice to make better decisions when it comes to your nutrition. Cut out fast food completely. Do not drink Diet drinks. Cut out anything processed, modified, or artificial. Start drinking water with lemon – it will help with the transition.

2) Get involved in a workout program. Whether it be joining a Gym, getting on your bike, running, swimming, or deciding to take on The Beachbody Challenge*, making the commitment to workout at least five or six days a week is crucial to getting and maintaining a fit body. Not to mention the endorphin release from working out helps to make you feel better about your day. The end result is that you will actually increase your energy level through a regular exercise regiment.

3) Plug into a support group to stay accountable. Activity breeds activity. The more people you interact with who share a common goal, the better chance you have of keeping with the decision that you have made. Work together with your partner to schedule times when you can alternate your workout so you can make this happen. I know this is difficult, but where there is a will there is a way. You will get creative if you want it bad enough. Connect with like minded friends and family members who share in your commitment to reach your goals. Surround yourself with positive influence. It will help you and your family grow into a healthy and fit one physically and mentally.

It may sound super simplified, but really it can be that simple if you decide to make the commitment to allow yourself a chance to succeed. You just need to do it.

Now after reading this, let me ask you a question, have you ever considered making nutritional changes to your daily diet, starting a workout program, or becoming part of a peer group intent on becoming healthier and more fit? I did, and I found Team Beachbody which has all three and much, much more. Click this link if you are ready to make the decision to work towards a healthy and fit life for you and your family. You can also email me at fityak@omcg.net and let me know you are interested in learning more about the opportunities that Team Beachbody has in store for you!

Decide. Commit. Succeed.

* The Beachbody Challenge is a 90 day commitment to Nutrition and Fitness. It includes Shakeology and a Workout program such as P90X, P90X2, Insanity, Turbo Fire, Brazil Butt Lift, Slim in 6, or Body Beast, to name a few. Information regarding the Beachbody Challenge is available at www.beachbodycoach.com/rolson.

Stepping Up

Many of us have trouble committing to a decision.  Whether it be ordering from a menu at our favorite restaurant, or keeping to that workout regiment we promised ourselves we would stay on at New Years, a non-committal attitude in our life leads to compromise. Now the time for compromise definitely has its place in life, relationships being one of them, but leading a life full of compromise leads to us living the life that someone else wants for us and not one that we have decided upon for ourselves.

The next time you are faced with a decision where compromising will have a negative effect on your life, take a second to think about the consequences and what you are giving up before you give in.  You just might take that first step up towards leading a happier life!