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!

 

Project New Year – Day 12 – P90X2 Triathlon Training

Friday, October 10, 2014

Morning Weigh-in: 170
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Italian Meats Submarine Sandwich
Dinner: Deep Pit Beef Sandwich with BBQ Sauce, Chili Cheese Dog, some Sour Skittles
Workout: P90X2 Yoga
Post-Workout: P90X Results & Recovery Formula

Busy day with Family stuff! Love it! Gonna be a great weekend with some cool stuff going on! Got in my Yoga at Midnight. Full day tomorrow! Ironman World Championships on livestream http://new.livestream.com/ironman/kona, volleyball, flag football, another P90X2 workout in the afternoon, and USC Trojan football at 7:30pm PST!

Project New Year – Day 11 – P90X2 Triathlon Training

Thursday, October 9, 2014
Busy Day. I felt good and flexible after Recovery + Mobility and the extra foam rolling. It really help my IT bands release which helps take that pressure off the knee joint. X2 Total Body followed by Ab Ripper is a tough workout! So happy I got some fajitas to fuel back up! Looking forward to X2 Yoga tomorrow night after the kids get to bed 🙂

Morning Weigh-in: 170
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Turkey and Ham Club Sandwich with Avocado, Garden Salad
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 Total Body and X2 Ab Ripper
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas, Pot Beans and Rice, Chips and Salsa, Lemonade

Fajitas
I love Fajitas!

Project New Year – Day 10 – P90X2 Triathlon Training

Wednesday, October 8, 2014
Today was a designed Active Recovery day…whoops! I had taken 10 days off of the bike in order to let my body get used to being back on the P90X2 so I figured today would be a good day to get out there and go for a ride! Today was a good day. I was a little stiff from yesterday’s Plyocide workout (lots of jumping) so I started out with some foam rolling to get some relief. I had a feeling that I was going to get on the bike and want to push it. I have been wanting to try a new product (at least new to me) called Energy Bits. Energy Bits are 100% Organic Spirulina Algae and are supposed to be a great source of natural energy. I’ll be posting a product review in the coming days, so keep an eye out for it if you are interested in sports nutrition 🙂 Spoiler Alert: The Stuff is Pretty Cool!

So I was really happy with the ride. My back got a little fatigued and tight but I expected something on my body was going to complain. Doing X2 Recovery + Mobility this evening really helped loosen everything up. Looking forward to another Foundation Phase workout tomorrow! Core, Core, Core!

Morning Weigh-in: 170
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: 2 – Peanut Butter Sandwiches
Pre-Workout: Energy Bits (Product Testing: Link to Review Here Soon)
Workout: Cycling 26.2 Miles
Post-Workout: P90X Results & Recovery Formula
Dinner: Chicken Fajita Burrito with Guacamole
Workout: 1 hour Foam Rolling with Rumbleroller and P90X2 Recovery + Mobility
Dinner: Handful of Raw Almonds, Bag of Popcorn, Bottle of Gatorade, and a small Cliff Bar

 

Project New Year – Day 9 – P90X2 Triathlon Training

Tuesday, October 7, 2014

Morning Weigh-in: 173
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Turkey and Avocado on Dark Wheat and 5 oz Pasta Salad
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 X2 Plyocide
Post-Workout: P90X Results & Recovery Formula
Snack: Chicken Breast
Workout: Swimming 1000 yds
Dinner: Peanut Butter Sandwich, Chocolate Shakeology with Beachbody Vanilla Whey, a Bowl of Honey Bunches of Oats with Whole Milk, and a Handful of Raw Almonds

Busy day today. Picked up the kids this afternoon. Hit Starbucks for some refreshments. Ran into one of Davis’ classmates and her family, so we stayed and had a little chat time. Very cool surprise! We headed home for homework. Hammered that out like pro’s. Davis got a nosebleed and built a building on Minecraft. Addison and I tackled Week 2 Plyocide (she actually did about half of the workout 🙂 ). My kids never cease to amaze me. We spent a little time watching YouTube (We like to watch the Shaytards) and then headed out to meet my parents for dinner. Got some frozen yogurt after on the way back to Mommy’s. Jumped in the pool this evening and then headed home for some much needed calories. Finished off with a little foam rolling session. Just in time to do some laundry and maybe stay up for the lunar eclipse! Looking forward to tomorrow!

Project New Year – Week 1 Day 3 – P90X2 Triathlon Training

Wednesday, October 1, 2014
Morning Weigh-in: 170
Breakfast:
 
Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch:
 Pepperoni Pizza
Workout: Swimming 1000 yards
Snack: 
Beachbody Vanilla Whey, Coffee, and a Cheese Danish (Funny Story)
Workout:
 P90X2 X2 Recovery + Mobility
Post-Workout: P90X Results & Recovery Formula
Dinner: 2 – Peanut Butter Sandwiches, 2 – Bowls of Honey Bunches of Oats with Almond Milk, Glass of Orange Juice

Today was about recovery. Hopped into the pool for a little swim. Got done and found out that the bag of powder was not Results and Recovery Formula (R&R), but Vanilla Whey. I was very surprised taking that first drink. So then I had to improvise. I had 18g of protein so I needed to found about 80g of carbohydrates. R&R has a 4 to 1 Carbs to Protein ratio so I justified the Cheese Danish to the whey powder 🙂 . So that happened. Can’t happen again though gotta stay away from those pastries. I would much rather have the R&R, its that good. Got home, did my P90X2 Recovery + Mobility and then ate random protein and carbohydrates, and my Results and Recovery Formula. Yummy!

Project New Year – Week 1 Day 2 – P90X2 Triathlon Training

Tuesday, September 30, 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 Plyocide
Post-Workout: P90X Results & Recovery Formula
Dinner: Pepperoni Pizza, Salad, and Root Beer
Snack: 3 Bowls of Honey Bunches of Oats with Almond Milk

***Warning, Uncensored Language may be inappropriate for school aged children.***

First Plyocide in the books! Tomorrow is going to be rough. Things are going to be sore that have no business being sore, but that is to be expected when starting back on a regiment like P90X2, or any program after taking off a few months (or a year) 😉 The key is to push through the soreness and allow the body to become used to working out again, drink lots of water to flush out the system, foam roll to get that myofascial release from the muscles, and stretch to stay mobile. So looking forward to Recovery + Mobility tomorrow and getting into the pool for some “gravity relief”. Keeping the mind on task and repelling negativity is my goal. Its amazing how much negativity rears its ugly head when you are trying to get back on track, with fitness, nutrition, relationships, or anything you may be trying to work on in your life. Remember that you don’t have to go through it alone. I need to remember that I am not just a coach, but I have a coach as well. Reaching out to your coach, or answering their call might just be the thing you need to knock your ass back on course. I am so thankful for my very good friend and coach Mike Ryan. Just when I was feeling down on myself he texts me out of the blue and asks how I have been? This guy is super busy with his family and training new coaches and he takes the time to text me and ask how I am doing. I didn’t lie. I told him I felt shitty. And he didn’t fill me up with flowery bullshit to make me feel better. He just put it out there for me to hear. Was I listening? Yes. Here is the takeaway from that conversation:

“Beating yourself up for your past won’t change it. Just make this a one day at a time thing. Your focus is winning the day. Everyday.” ~ Michael Ryan

Thanks Mike for always keeping it in perspective!