Tag Archives: Evo Fitness Bike

Water Break?

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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: Activit, Slimming Formula, Cordastra, Chocolate 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

Focus T25 Day 35 of 70 – July 28, 2013

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Focus T25 Day 35 of 70 – Alpha Phase – July 28, 2013

Morning Weigh-in: 170 
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology with Cinnamon
Lunch:  Chocolate Vegan Shakeology
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 11.9 Miles, Cycling 11.1 Miles added AcidCheck Granules and Pink Himalayan Salt to Water ate a GU Energy Gel

Post-Workout: P90X Results & Recovery Formula

Dinner: Sushi (Nigiri, Assorted Fresh Rolls, Cucumber Salad)

Hot day today. Even though the thermometer didn’t go super high, it just felt hotter. So of course I went for a ride during the hottest part 🙂 ! I couldn’t find my Halo Headband so it wasn’t long before the stinging sweat started to hit my eyes – not very comfortable (or safe :-\ ), felt good to get out on the bike though – good saddle time – two short rides. So I wanted to eat better today and I did. I had a couple Shakeology shakes, some supplements, and Sushi! My recommendation on eating sushi? Sashimi, Nigiri, Fresh Rolls, and Vegetables in Rice Vinegar. Stay away from the fried rolls when possible. The meal will be high in sodium when eating rolls or dipping into the soy sauce with wasabi, so expect to retain some water, but all in all it was a healthy day!

Starting Beta Phase of Focus T25 tomorrow! Pretty excited to see what’s in store! Time to hit my rumble roller!

 

 

Focus T25 Day 34 of 70 – July 27, 2013

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Focus T25 Day 34 of 70 – Alpha Phase – July 27, 2013

Morning Weigh-in: 170 
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology
Lunch: 2 Chicken Verde Soft Tacos, Small Piece of Birthday Cake
Pre-Workout: 10 Minutes on Trampoline (deliberate movement) followed by Energy and Endurance Formula
Workout: 10 Minutes Warm up on EVOcx , Focus T25 Total Body Circuit and Lower Focus, Swam 10 minutes on Bowswim added AcidCheck Granules and Pink Himalayan Salt to Water

Post-Workout: P90X Results & Recovery Formula

Dinner: 2 Chicken Verde Soft Tacos, Hot Dog with Mustard, Popcorn, Orange Sorbet and Vanilla Frozen Yogurt

Good amount of physical activity today. I haven’t been eating the best but the activity is taking care of some of that. Only two weeks till USAT Nationals so the nutrition will be key over the next 13 Days. Lets see how I keep it under control.

Another thing that I can’t stress the importance of is recovery which includes nutrition, stretching, and myofascial release. In order to make sure that I am taking care of my muscles, joints, tendons, I use supplements that prepare my body and replenish my body with essential vitamins, minerals, sugars, and fats that help me to continually push my body to its limits. On top of the supplements, I also continually stretch and use my foam roller to tend to the hot spots and make sure that they are relaxed so they do not become an injury. Paying attention to how your body is reacting to the conditions of your exercise is key in knowing how to do what is necessary. One piece of advice that I can give is to listen to your body, put your ego aside, and ask questions so that you can get the best advice to keep yourself healthy and active!

 

 

Focus T25 Day 29 of 70 – July 22, 2013

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Focus T25 Day 29 of 70 – Alpha Phase – July 22, 2013

 

Morning Weigh-in: 166
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology

Snack: Coffee
Lunch: Salad with Chicken, Chips and Guacamole

Pre-Workout: Energy and Endurance Formula

Workout: Focus T25 Total Body Circuit Added AcidCheck Granules and Pink Himalayan Salt to Water

Post-Workout: P90X Results & Recovery Formula

Dinner: Carnitas Tacos with Fajita Vegetables and Pico de Gallo, Side of Brown Rice and Black Beans

 

Today I started the fifth and final week of the Alpha Phase. I looked ahead and saw that I’ll be doing Total Body Circuit every other day this week! Shaun T knows what he is doing here and is making this the craziest week so far. I am so happy that Strength is the focus of this last week of foundation. It is a perfect beginning to the next few weeks of tapering for the USAT Nationals on August 10, 2013. In the triathlon training spirit, I’ll be working in a TriCore workout tomorrow morning and hopefully some swimming with the kids!

Focus T25 Day 6 of 70 – 06/29/13

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Focus T25 Day 6 of 70 – Alpha Phase

Morning Weigh-in: 170
Breakfast: AcidCheck Caplets, Chocolate Vegan Shakeology and Cinnamon, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, Coffee
Lunch: 1/2 Turkey Sandwich on Wheat, Small Salad with Vinaigrette Dressin
Workout: Fitness Challenges – Punching Plank and Suicide Bur-pees
Snack: 2 Protein Bars
Pre-Workout: AcidCheck Caplets
Workout: 15 Minutes Swimming on Bowswim and TriCore Workout #7 added AcidCheck Granules and Pink Himalayan Salt to Water
S – P90X Results & Recovery Formula
Dinner: Green Salad with Whole Wheat Pasta, Chicken, and Sweet Peppers in a Balsamic Vinaigrette
Snack: Lemon Juice Popsicle, 3 Small Ice Cream Drumsticks, 2 Ice Cream Sandwiches, 4 Hand-fulls of Wheat Thins, String Cheese

Yesterday was such a great and energizing day! I spent it with some absolutely amazing people. We went through some coach training and then had a couple fitness challenges. These challenges were definitely challenges for me. One of my weaknesses is upper body strength and wouldn’t you know, the challenges both had upper body emphasis – Punching Planks and Suicide Bur-pees. Super Fun! The women ruled the day on the Punching Planks. Two of my close friends were in the Top 3 Julie Brinkman-Petree and Gina Anderson Wood with Gina taking the top performance. Storm – 15 year old Phenom Son of another close friend Lynn Kinkade, took a close Second. The Suicide Bur-Pees were closer to my wheel house. The push-ups ended up being my downfall. I made it into the Top 3 with Storm (who took Second again) and Zak Brown (another close friend who took first and seems to regularly defy gravity)! It came down to a sudden death – How many can you do in a minute? I did 15 with the push-ups slowing me down. Zak and Storm both were in the 20’s – Great job guys!

So then I get home and since it was a Rest Day I got to get in some swimming and cycling. I swam for 15 minutes which consisted of 5 minutes using slow and deliberate strokes to stretch out and then 10 solid minutes of maximizing my range of motion in the stroke with constant building intensity. I love my BowSwim! I am learning more and more about how to use it to train my stroke and strength in the water. Here is a link to a video I made which demonstrates it’s use. Fityak uses the BowSwim Then I jumped on my EVOcx and popped in my TriCore DVD and did Workout #7 which includes a Warm Up, Swaying, Hill Set Sprints, and Hovering Drills while riding 8 Miles in 25 minutes.

As you can imagine, I burned a few calories. So if you look at my Dinner and After Dinner Snack (I didn’t make the best choices) I was just looking for calories wherever they happened to be in my fridge. I am going to start eating better. Just cleaning out the fridge so to speak ~ look for my nutrition to get better over this next month!

Update from Fityak

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Hi all!

Its not very often that I sit down to write something without me being in the middle of a Challenge or to review some race or product but here it goes. There are a bunch of things going on right now; Summer with the kids; Beachbody Coaching; Working with my Dad on his Projects; Triathlon Training for Nationals in August; Working with Companies that produce Products I love (AcidCheck.com, Evo Fitness Bike, De Soto Sport, Bowswim.com, Olson Design Studio, Action Sports, and of course Team Beachbody); and Studying for my NASM CPT. All of these things are very important to me and I would like to give as much time to each as I possibly can. Now I highly doubt that there are many people out there who absolutely can’t wait for the next thing that I write or share, but on the off chance that I am actually reaching people or providing them with useful information or motivation I want to make sure that you are not being left in the dark! I am going to start mixing it up more. Product reviews, Book reviews, Exercise logs, Supplement reviews, and the like should be coming out with more frequency. Things are getting very exciting for me and I can’t wait to share and hopefully motivate someone to do something they never would have done before.

If you have been motivated by one of my posts before, please share with me so that I know I am on the right track. Who knows? I might just be able to help you more!

www.beachbodycoach.com/fityak
Phone – 775-722-8184
Facebook* – www.facebook.com/ryanalbertolson
Facebook Like Page – www.facebook.com/fityak
Blog – www.fityak.com
Twitter – @fityak

TriCore – Day 12 of 28

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TriCore – Day 12 of 28

B – AcidCheck Caplets, Activit, and Cordastra, Chocolate Vegan Shakeology with Almond Milk and Cinnamon, Coffee
L – Coffee, Salad with Chicken, Chips and Guacamole
W – TriCore Day 12 – Workout 7 added AcidCheck Granules and Pink Himalayan Salt to Water
S – P90X Results & Recovery Formula
D – Pasta Salad with Breaded Chicken, Peppers, Feta, and Balsamic Vinaigrette
S – Popsicle

Today was Day 12 of the TriCore Workout. I took yesterday completely off to recover from the Los Angeles Triathlon Championship Series Race #2.  I’m glad that I took the day off because it was nice to spend time with family and friends. I hope you all had an amazing Mother’s Day too!

Workout – TriCore Day 12 – Workout 7 on the  EVOcx as follows:

Warm up. See Day 1 for explanation

Sway Drills See Day 1 for explanation 

Hill Set Sprints See Day 3 for explanation

Hovering Drills See Day 5 for explanation

I finished off the workout with a 10 minute fast cool down to spin out the legs. Looking forward to finishing off Week #2 tomorrow.

Insanity: The Asylum (Rnd. 2) – Day 20 of 30

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Insanity: The Asylum (Rnd. 2) – Day 20 of 30

B – AcidCheck Caplets, Activit, Cordastra, and  Chocolate Vegan Shakeology with Almond Milk and Cinnamon
L – Hawaiian Freedom Toast, Eggs, and Bacon
D – Fajitas, Chicken Breast on Tomatillo Sauce, Vegetables, Beans, Rice, Corn Tortillas
S – Tangerines, Popcorn, Sour Patch Kids, Yogurt

Today was supposed to be a Vertical Plyo Day but I didn’t do the workout. Played t-ball with my son this morning then had an early lunch with my parents. Good carbohydrate day which is good because I plan on going for a longer ride tomorrow before I start the TriCore Training Program to use with the EVO cx on which most of my cycling will take place over the next month. I am excited to see how this will benefit my cycling and running. Now I just need to get back into the pool!