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!

Rushing Things Can Be Foolish

This past week was a rough one. I finished my 9th Physical Therapy treatment to remove the s-curve from my back as well as to replace the natural cervical curvature to my neck. The therapy is aggressive and has been painful at times. Now that the spine is being manipulated and trained back to its intended posture, my left shoulder weakness (or scar tissue) has been rearing its ugly head. I guess that my spine had moved to compensate for my left shoulder after its injury, subsequent surgery, and 4 months of excruciating physical therapy. Now that spine is being forced to abandon that compensation, and it is forcing the shoulder to release, the tendons, ligaments, and muscles are lengthening and I am knotting up. Spasms suck. So needless to say, this has not been easy. Lidocaine shots into trigger points has been all but daily occurrence in an effort to get these spasms to release. I have been foam rolling with the Rumbleroller using a trigger point ball to work on these areas too. I know that when I was doing Yoga in P90X and X2 I always felt better and stronger in basically everything. I have to believe that it was because I was more flexible. So on that note, in an effort to become more flexible I have started playing with PiYo and have decided to run through the whole program starting tomorrow!

Monday, August 4, 2014
Weigh-in:  171
Breakfast: 2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Lunch: Italian Meats Submarine Sandwich
Recovery: Physical Therapy and Chiropractic Adjustment
Dinner: Pasta, Salad, and Steak
Snack: 4 Sea Salted Chocolate Caramels
Workout PiYo Align – The Fundamentals

Not such a healthy day of eating, but so happy I pushed play this evening! The fundamental video really stretched me out!
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Tuesday, August 5, 2014
Morning Weigh-in:  171
Breakfast: 2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Recovery: Physical Therapy and Chiropractic Adjustment
Lunch: Tacos and a Burrito
Dinner: Chocolate Vegan Shakeology with Vanilla Whey
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Wednesday August 6, 2014
Morning Weigh-in:  172
Breakfast: 2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Lunch: Salad with Chicken
Recovery: Physical Therapy and Chiropractic Adjustment
Workout: PiYo: Define Lower added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas Chips and Salsa
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Thursday August 7, 2014
Morning Weigh-in:  171
Breakfast: 2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Lunch: Salad with Chicken
Recovery: Physical Therapy and Chiropractic Adjustment
Workout: PiYo: Define Upper added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Sushi and a Blizzard

Starting to feel better. But now that the majority of my body is in good shape, the things that are trouble spots have amplified pain. Step in the right direction though!
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Friday, August 8, 2014
Weigh-in:  172
Breakfast: 2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Lunch: Chocolate Vegan Shakeology with Vanilla Whey
Recovery: Physical Therapy and Chiropractic Adjustment
Dinner: Pepperoni Pizza
Snack: A handful of Almonds and a Lime Popsicle
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Saturday August 9, 2014
Morning Weigh-in:  171
Breakfast: 2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Lunch: 1/2 Turkey and Guacamole Sandwich
Workout: Swimming on Bowswim 20 Minutes added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Chicken Fajita Tacos, Guacamole and Chips
Snack: A handful of Almonds and a Lime Popsicle
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Sunday August 10, 2014
Morning Weigh-in:  170
Breakfast: 2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Shakeology with Vanilla Whey
Lunch: 1/2 Turkey and Guacamole Sandwich
Pre-Workout: Energy and Endurance Formula
Workout: Swimming on Bowswim 15 Minutes, PiYo: Define Lower, and Cycling 20.5 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Brown Rice, Black Bean, Guacamole, and Pico De Gallo Burrito
Snack: A handful of Almonds and a Lime Popsicle
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What a Difference a Week Makes!

One week of physical therapy down. The staff at the Neck and Back Center have been awesome to work with and I can honestly say I feel so much better. My headaches have all but disappeared, my mobility has increased, and my overall tightness and pain has been reduced. A typical session consists of neck traction, head weight to help bring the curvature back into my neck, power plate exercises, decompression table, lumbar traction, trigger point injections (non-steroidal), and chiropractic adjustment. Now that the major spinal issues are being addressed and impacted vertebrae are being relieved, I am noticing more secondary issues and soreness. These are the issues that I must address with stretching and mobility exercises. I have been a huge proponent of foam rolling exercises for myofascial release for the past 2+ years. Its a bit of a love/hate relationship as the Rumbleroller tends to get into the muscle and dig around for that spasm (or hotspot) which can bring tears to your eyes and cause some fairly heavy breathing 😉 In an effort to build on my recovery and aid in my training for the upcoming Ironman Lake Tahoe I am going to start the PiYo program from Beachbody. This program uses your body weight to build long, lean muscle, works to stabilize, stretch, and strengthen every inch of your body with low-impact, high-intensity movements inspired by Pilates and Yoga. Sounds like a winner to me! This weekend I am spending time with the family in Tahoe. Playing in the pond, doing some Stand Up Paddleboarding, and spending some quality time with my kids. Monday its back to the grind so I am soaking it all in!

Tahoe Summer 2014 3 Tahoe Summer 2014 2 Tahoe Summer 2014 1
Off to the Pond Again!

(Typical Day over the past week) Weigh-in:  N/A
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Lunch: Light Meal (Sandwich or Salad with Protein)
Recovery: Physical Therapy and Chiropractic Adjustment
Dinner: Heavy Meal (Protein and Veggies)
Snack: Carbs