The Best Seconds Always Seem Like a They’re a First!

Have you ever had such an amazing meal that you just had to have seconds? Well this past week was full of seconds and I loved it! And even though it wasn’t actually about the food, it definitely fed me as a person. This was my second week as a substitute teacher and as a coach for Bakersfield Aquatics Club. It was also the start of the second phase of my commitment to Focus T25. Now I have done T25 before so I know what to expect there, but what is really cool is I have never been a substitute teacher or a swim coach before, so every day still feels like a new experience. The kids that I have been lucky enough to work with have been so amazing. The high school students make it so easy to wake up for in the morning and the little swimmers leave me fulfilled in the evening when I go home. Maintaining a high level of energy is going to be of utmost importance to keep their interest. Staying active and working out is the only way that this is going to be able to happen. Maintaining one’s health and energy levels can be accomplished by eating properly and a minimum of 30 minutes of exercise per day. I am just happy that I am entering my seventh week in a row of following this routine and now that I am back in the swing of things, I plan on continuing with this strategy for a long time to come. This week promises to be another great one with some variation as well as building on what has come before. Cheers to the coming week! May all yours be enjoyable and bright!

What a Week!

So here I am sitting behind my computer on a Sunday afternoon reflecting on this past week in anticipation for the week to come. What a week! I have to tell you how energizing, productive, and fulfilling it was, but I really don’t know where to start. When in doubt, begin at the beginning right?

Monday the 22nd was a great beginning to the week with a good training ride and the start of the fifth and final week of Focus T25 Alpha Phase.

Tuesday was the first day of being a substitute teacher with the Kern High School District at Bakersfield High School (BHS). Later that evening I was honored to begin coaching Age Group Performance swim at Bakersfield Aquatics Club (BAC). In both cases I was impressed by the kids and their eagerness to have someone believe in them and their abilities. Somewhere in the mix of the day’s activities I managed to spend a little time with my kids at the skate park and a late workout.

Wednesday, it was another day at BHS, but this time I was honored to spend my first day helping out with the AFJROTC. These classes are generally student led but I managed to get in some conversations with these young adults. Definitely looking forward to spending a few more days on this assignment. This day was my first coaching swim all by myself. Such a pleasure and fun filled hour and a half with these awesome kids!

Thursday was PT day for the AFJROTC. Right up my alley! Fortunately I am still a bit sore today after five periods of push-ups and sit-ups from their friendly competition and my workout before coaching swim practice later that night.

Friday was another day of subbing AFJROTC and my last double day workout for Focus T25 Alpha Phase. No swim coaching on Fridays 🙁

Saturday started with a two hour morning swim workout with BAC. I had two kids show up and they had a great workout! It was good to hear that they were sore for the workouts earlier in the week and even better to see them perform so well during an interval rich workout on this day. I took some time to talk with the kids and their parents about the importance of recovery and nutrition. Later that afternoon I jumped on my bike for a quick recovery ride from the week’s activities.

And that brings us to Sunday! A well deserved rest day and the Oscars! Enjoy!

Until next week, may your training be strong, and your rest be enjoyable!

Week 2 off to a good start!

Focus T25 Alpha Phase Day 08 of 70 – December 14, 2015

Back to a somewhat normal schedule after a crazy week/weekend. Last Wednesday my girlfriend went into the hospital for an emergency so naturally I spent Wednesday and Thursday night in the hospital too. The procedure went well and she is recovering. Somehow I managed to get a couple workouts in on Wednesday (Total Body) and Thursday (Ab Intervals). Friday I was supposed to get in a double workout for T25 but was unable to and couldn’t make up the workout over the weekend. I was helping her with her High School’s Winter Formal and worked enough to suffice as a workout ;-). I did get in a little foam rolling for Recovery though which is important.

My nutrition definitely fell off towards the end of last week. This week I am dialing it back in and hope to get some good workout days in the books. I don’t plan on weighing myself this week. I just want to focus on doing what I need to do.

Today’s workout (Focus T25 – Cardio) was a little easier to complete than last week. Going in the right direction!

Supplements:  2 – Activit2 – Slimming Formula, 2 – CordastraChocolate Vegan Shakeology, and P90X Results & Recovery Formula

Day Two! Got it Done!

Focus T25 Alpha Phase Day 02 of 70 – December 8, 2015

The following is my weigh-in, nutritional intake, and exercise regiment:

Morning Weigh-in: 176
Breakfast:  2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology, and Coffee
Lunch: Ham and Turkey Sandwich
Dinner:  1/2 Chicken Breast, Small Helping of Pasta with Marinara sauce, 1 Piece of French Bread with Butter, and a Garden Salad
Workout:  Focus T25 Speed 1.0 at 11:00 PM (Got it in!)
Post-Workout: P90X Results & Recovery Formula and 2 Bowls of Honey Bunches of Oats

Let’ Try This Again!

Focus T25 Alpha 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:

Morning Weigh-in: 179
Breakfast:  2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology, and Coffee
Lunch: Ham and Turkey Sandwich
Workout:  Focus T25 Cardio
Post-Workout: P90X Results & Recovery Formula
Dinner:  3 Tacos and a Sprite

Happy 2015! Commence #ProjectNewYear!

‪‎Happy New Year‬! Three 3 years ago I started P90X and completed the 90 Day Program, only missing one consecutive day, with the help of my Friend and Coach Michael Ryan.
10897864_10204614575916006_7322144930559614280_nThank you so much for your continued coaching and support Mike.

Well 2015 is here and it’s time for ‪#‎ProjectNewYear‬. I will set activity based goals and systematically achieve successful completion of those goals through daily dedication.
This year one of my goals is to do at least 25 minutes of logged exercise everyday in the ‪Team Beachbody‬ ‪‎Online Super Gym‬. ‪FocusT25‬ is going to be my baseline workout because I know what a great workout it is for me. If you would like to join me in this goal and already have a Beachbody Program, let’s commit to the ‪Beachbody Challenge‬ and get together on Facebook and make sure we ‪#‎pushplayeveryday‬!

If you don’t have a program, contact me or comment on this post and I’ll help get you started!

Project New Year – Day 47, 48, and 49 – P90X2 Triathlon Training

Kind of a quiet weekend for me. Friday I went out for a little bike ride and did some Yoga. Saturday was quiet. Worked on the Falco V setup for Sunday’s race and then did some Yoga. Sunday morning came and it was time to race. My last race was about 8 weeks ago at the Bakersfield Triathlon. I have been working to keep my back in good working order through 6 weeks in Foundation and Recovery and then with this past week starting a 5 week Strength Phase in P90X2. I am so thankful that we have awesome race event holders here in Bakersfield so that I didn’t have to travel this past weekend. Its always nice to be able to sleep in your own bed, wake up, and have a race here in town 🙂 So much fun to see a bunch of people from the local running, cycling, and multi-sport community out and having fun on the home course of the Kern River Duathlon. The race went really well with help from the awesome volunteers and race coordinators from Kern Wheelmen.

As far as my race went? I knew that the run part of the race was going to be challenging for me based on how long running 5 miles a couple weeks ago put me out of commission. I am just not used to running anymore and really have not done much of it for the past year. That’s crazy right? How can a triathlete not run? I’ll tell ya, after being a really good runner as a kid and starting all over (after taking about 20 years off), in essence reteaching myself how to run, is one of the hardest things I have tried to do. At the beginning I was just scared of re-injuring my knee like I did in College (hyperextension), or tearing my hamstring like I did about 11 years ago when I tried to start running too fast with my dog Max (that sucked). Now its just uncomfortable to run. It doesn’t feel natural. I would rather get on my bike, jump in the pool, or do a 25 minute cardio video from Focus T25. But I know that once I start running faster, and feeling that float I used to when I was a kid, that all of these negative thoughts that manifest when I begin to think about a running workout, or a race, will begin to fade away. Its just about getting out there and doing it. Like the idea of doing the home video workouts, if you push play every day, the chances are you are eventually going to do the workout. So that is why I like to race, it forces me to run. Unfortunately this year I didn’t get to race that much, but I know that 2015 is a New Year and I am on track to getting out of my way and off towards learning how to enjoy running again. I am looking forward to working with my friends at Bakersfield Trispokes and getting faster as runners together. My bike time wasn’t fantastic (3rd fastest individual bike split on the day with Aaron Hebeler and Jack Nunn beating me out) but I’ll take it after sucking wind for 2 miles in a pair of running shoes 🙂 I had lowered my aero bars down about an inch the night before so I could try out a more aero position. Result: Faster bike time, painfully tight back, spent hip flexors 🙂 Summary: Yes you can be too aero! (See my Project New Year – Day 39 Blog Post which explains a little bit about playing with your cycling position.) The second run, it was all I could do to keep shuffling my feet. I new that it was only a couple miles and I could grunt it out and finish this thing. Problem was, I didn’t know if had I put enough distance between me and those great athletes I knew were closing in behind me with every stride? Luckily I pulled it off and eeked out another podium finish. I’de say its about time to leave the pity party and get this running party going. What do you think?

Kern Duathlon Nov2014

Training:
Friday, November 14, 2014 – Weigh-in: 173
Cycling 25.7 Miles and P90X2 X2 Yoga
Saturday, November 15, 2014 – Weigh-in: 172
P90X2 X2 Yoga
Sunday, November 16, 2014
Kern River Duathlon (2mi run / 11mi bike / 2mi run – 0:59:50) and P90X2 X2 Recovery + Mobility

Supplements:
ShakeologyBeachbody Whey, Beachbody Fuel ShotSlimming FormulaCordastraSuper SumaEnergy and Endurance FormulaP90X Results & Recovery Formula

Northwestern Straights

Yesterday was a good day! Spent the morning with the kiddos. Took them to a Birthday Party and headed out for a bike ride. It was windy and I wanted to try something different so I headed out to ride the Northwest Perimeter of Bakersfield. My route was a big rectangle! So nice to be able to not have to turn very often. Some parts were slow and others were faster, but the goal here was to try and settle in to a particular pace (without the aid of a computer). I wanted to stay around 20-22 mile per hour and turns out I nailed it for my average.
Falco Fully Loaded
I like this ride and it may turn out to be my goto ride in the near future! The ride was only 33 miles but it was about 96 degrees and 90% humidity! I drank so much water! Got the kids back in the evening and had some daddy time – watched a movie and had some snacks!

Morning Weigh-in:  172
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
Lunch: 4 oz. Breaded Chicken
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 33.8 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Carnitas Fajitas Burrito with Brown Rice, Black Beans, Guacamole, and Pico de Gallo
Snack: Popcorn and 3 Dark Chocolate Sea Salted Carmels
Recovery: Foam Rolling on the Rumbleroller

Has it been a week?

Seriously!? Almost a whole week has gone by and I have not posted any accountability. Shame on me! To be honest, I really have not been THAT accountable. Even though I woke up at 173 lbs this morning, and I have been drinking Shakeology and taking my other supplements every day, my nutrition and fitness has not been what I would call “Stellar”. I let some traveling and my kids be an excuse for me to eat pretty much everything I shouldn’t as well as lay off of the daily scheduled workouts (even though keeping up with an eight year old and a six year old seems like a workout in its own right).

Alright, so yesterday I covered 200 yds in the pool with my son on my back. I used him as a weight and drag dummy while I swam and ran the length of the pool. That was a rough little session (he weighs 63 lbs, solid muscle). And, over the weekend I walked a bunch and climbed some boulders at the beach. So at least I have been active there. And I really didn’t eat bad as far as my meals, I just ordered desert a few too many times ;-). So all in all my daily health and fitness hasn’t been a total loss. I have just been doing different stuff. Which is what I ask my customers and friends to do when they travel.

Truth be told, I am starting to stress a little about my Ironman Lake Tahoe training. I’ve been using the excuse that I am just shooting for a finish at this race to postpone the real training. I mean I know the speed that I need to go to finish the race, and these speeds are completely sustainable with the proper nutrition. I am just not sure that once I get there, that I’ll be able to dial it down and just go for the finish with this plan. That is where the training will come in handy. So I had better get to it right?

The injuries I sustained a couple weeks ago on my bike have all but healed completely. I am still a little sore on my left leg and my hamstring has a little twinge every now and then. But I am hoping that the recovery time will be enough as I work back into a regular regiment.

No excuses! Enjoy the rest of your hump day!

 

On the Road Again

Thursday, July 10, 2014

The opportunity presented itself to forego P90X2 Yoga and get back on the Falco V. Even though the wind factor was decent I headed out for a quick ride. With the wind and being the first time back on a bike since I laid it down 11 days ago, I rode a little conservatively around the corners. No sense in pushing it the first day out. But it sure felt good to get out there. Super sore today from the running yesterday. I ran out of Acid Check Caplets about a week ago and I am starting to feel the acidosis. No fun. I still have the granules so i should be ok for a while. Time to restock! So yeah, no P90X2 Yoga for me tonight, however I did end up doing a little Focus T25 Stretch video. Shaun T does a great job at getting you moving in this video and getting in some great functional stretching. So needed this evening! I feel so much better!

Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
Lunch: 1/2 Primo Baja BBQ Chicken Salad and a Grilled Ono Taco
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: Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
Recovery: Focus T25 – Stretch
Snack: Turkey and Mustard on Wheat Flatbread