Valley Air Dictates Safer to Workout Inside

I’ve lived in Bakersfield, Ca on and off all of my life. My family is from here and it is where I am from as well. Bakersfield will forever be a part of who I am. Unfortunately I have also grown up with asthma. So I know that when the wind is blowing, all of those particulates get kicked up and it messes me up pretty good. I wanted to go for a ride in the 102 degree weather so bad, I was even a suited up to go after kid shuttling, but I opted for the safe route once i saw the dust in the air. So I figured out how to make my workout tougher than just T25 – Cardio in the pain cave (fancy name for garage conversion to workout area). I figured a one hour brick workout would do nicely. Obviously hot outside the uninsulated garage leaves temps inside the garage a little more tolerable. I already had my skin cooler gear on and tri-shorts so I was ready to go. The workout was rough even with hydrating plenty but I didn’t overheat. The skincooler gear definitely helped! Time for some recovery (sleep)!

Focus T25 Day 18 – Alpha Phase

Morning Weigh-in: 184
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Left over Fajita Bowl (no tortillas), carrots, and a nutty Clif Bar.
Workout: Cycling 14.8 miles followed immediately by Focus T25Cardio added Beachbody Hydrate to water.
Post-Workout – Beachbody Performance Recover
Dinner: Slice of Turkey Meatloaf, 6 baby potatoes
Snack: 2 Oreos

Day 15 – Taking Care of Business

Monday is for taking care of business. Starting off the week right is so important. Its easy to let the weekend carryover into the week. Fortunately I have a bunch of stuff to do. This is the last week in my Psychology in Education class so I’ll be working on my Signature Assignment. Can’t procrastinate this time. Gonna be way to busy! Getting the workouts in while I can and when I can. I worked on fasting in the morning so that I could burn some fat during my workout. Push-ups were tough but I got through them. Cycling was fun. I decided to work on some leg strength and rode the first half of my ride in the 50-11 gear. Definitely a leg workout. Doing this forces you to really work the down and up stroke to keep momentum. Getting up to speed is the hard part but it was fun to change up the workout!

Focus T25 Day 15 – Alpha Phase

Morning Weigh-in: 187
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Peanut Butter Sandwich
Workout: Focus T25 – Total Body Circuit added Beachbody Hydrate to Water
2nd Workout: Cycling 26.3 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout – Beachbody Performance Recover
Dinner: Spaghetti with Meat Sauce, Caesar Salad, French Bread with Butter, 2 Glasses Zinfandel
Snack – KIND Bar

The Weekend – A Look Back on the Journey

This weekend was a bit of a last hoorah before getting into full nutrition mode but I’m ready to start this third week of getting back into shape! The first week of getting back into a regiment was just about getting through the initial pain of working out. Massive micro-tearing of all of the muscle fibers in your body is never fun but its an unfortunate by-product of successful muscle growth. Everything hurts and you just want it to stop. I made it through about 4 days with extra workouts before I needed to recover and increase my mobility. My foam roller was my best friend (and still is – sorry babe!). The second week was about hitting all of the workouts and putting in some additional work just because its getting easier to move. My nutrition was decent all week and then Friday afternoon the weekend was upon me. The time when all of my schoolwork procrastination culminates into hours of sitting on my rump in front of the computer to complete my week’s worth of papers. And what comes along with sitting in front of anything for hours? You guessed it, “procrastination-induced anxiety!”

When I was at USC I had a teacher who proposed an effective way to write papers for those suffering writer’s block, or performance anxiety. I am not going to run through the entire story, however I will tell you that it involved at least a few days of drinking adult beverages to help unlock the creative process. I fully tested this theory for the rest of my undergraduate career and believe me, my A average while later getting my MBA was made way more tolerable with red wine and Sierra Nevada Pale Ale. Thank you Professor! Now I understand why many of the world’s most celebrated writer’s indulged in the wiles of fermented and distilled libations. Unfortunately it does little to help with personal fitness, hence my blow up to 230 pounds after graduating from grad school and one of the reasons I gave up alcohol when I made the decision to lose weight and get healthy again.

One of the things I that seems to derail people when they are getting back into a workout regiment and nutrition plan is that they try to do everything at once. Remember that as is true in nature is also true in our lives – application of force is met with an equal and opposing force – meaning, if you try and do it all at once its going to be way more difficult. There is a reason why cars don’t go from 0 to 60 instantaneously, one of them being, our bodies aren’t made to accelerate that fast. I took the route of shocking my system into submission with the goal of a complete transformation. Fortunately for me I had the opportunity to sequester myself from almost everyone for about 3 months and focus on my nutrition and workouts while I completed P90X. My results were life changing and for that I am forever grateful. However, that model does not work for the majority of people out there who struggle everyday to just get a couple moments to themselves to take a breath…..work, kids, school, kids, 2nd job, kids, social media, kids. I get it. I realize that this disconnect between my health and fitness journey and those people who really “don’t have the time” to workout. Over the last couple of years I now identify with not having the time to get it all done and its rough. It just that I know if I somehow carved out a little time for myself everyday, that I will have so much more energy to do everything that needs to get done and still have something left in the tank for me. This time, I am coming at getting back in shape with a different perspective.  Less shocking and more phasing. Stepping on the gas a little more each week and building that foundation slowly to ensure a greater chance at success. Here are the last two days of Week 2 – remember “no judgement zone”:

Focus T25 Day 13 and 14 – Alpha Phase

Saturday:
Morning Weigh-in: None taken
Breakfast at noon: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Peanut Butter Sandwich
Workout: Cycling 28 Miles, added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout – Beachbody Performance Recover
Dinner: Ramen with Pork and Spinach, 1/2 Kamisama Roll (Sushi), and 2 IPAs (for their inflammatory effect)
Snack – Popcorn and 4 IPAs (lots of homework – 2 papers)

Sunday:
Morning Weigh-in: None taken
Breakfast: Water and Coffee
Lunch: 1/2 Turkey Sandwich, Pasta Salad, Garden Salad
Workout: Baby Shower
Snack: 2 IPAs (finished homework 😉 )
Celebration Dinner: 1 Margarita and One Pacifico, 1/2 Chile Verde Burrito

Cheers to the end of Week 2! Next week we dial in the “extra calories” 😉

In Medias Res – A Man on a Mission

Playing a little catch-up here. I started this round of Focus T25 on April 17th at a weight of 191. This was the heaviest I’ve been in over 5 years. My goal is generally to lose 25 pounds in 100 days, or get to about 8% Body Fat of what ever weight I end up at. The goal isn’t always as simple as a weight. Body composition is really the goal and a better gauge of a person’s health.

The first week of training went well. I completed 3 out of 5 days of workouts but also added in double workouts with spinning and a substituted workout on my bike another day. The weather was nice so I had to take advantage. My goal however is to not skip any of the T25 conditioning workouts and to use them as my base of training and fitness. Any secondary workouts will just be icing on the cake and get me to my goal faster. This week I hit all of my workouts and was able to add a few spinning sessions as well.

Now for my first accountability post in a long time. Today is Friday so I treated myself for a good week’s work as you will see by my nutrition log. The good, the bad, and the ugly truth about calories in and calories out.

Focus T25 Day 12 – Alpha Phase

Morning Weigh-in: 186
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Chicken Sandwich, 2 Street Tacos
Snack: 1/2 Peanut Butter Sandwich, Handful of Goldfish, KIND Bar spread with peanut butter
Workout: Focus T25 – Lower Focus added Beachbody HydrateAcidCheck Granules and Pink Himalayan Salt to Water
2nd Workout: Focus T25 – Ab Intervals added Beachbody HydrateAcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout – Beachbody Performance Recover
Dinner: 3 Pieces Pepperoni, Tomato, and Jalepeno Pizza (thin crust), 4 Potato Wedges, and 2 Hot Wings, and 4 IPAs (lots of homework)
Snack – Popcorn and a slice of Angel Food Cake

I am definitely going for a bike ride tomorrow! Gotta get back ahead of those calories if I want the fat to come off!

 

 

Cheers to the end of a long hibernation?

It’s Friday! I’m 12 days into getting back into shape and things are starting to feel good again! After taking about 2 years off from racing in triathlons, I am finally ready to find a race again. I mean yes there were other times in the recent past that I may have said I was ready, but now I am really ready. My workouts are getting better and I’m feeling the motivation kicking in. I’m eating better and making sure that my efforts in the workouts are at the highest level of my current ability. I know that its going to take me the rest of this Spring and through the Summer to get back to where I was a few years ago, but my determination is there! I want to get into the best shape that I have ever been before the beginning of the 2018 triathlon season. As with any long term goal, I need to set incremental goals along the way. I am looking at doing a series of sprint triathlons this Summer and get into some longer races in the Fall. Can’t deny it, I am so excited! This hibernation is finally over!

In the spirit of getting back into shape, I have found that accountability to myself helps me to stay on top of my nutrition as well as my training. My goal is to post my nutrition, supplements, and workouts everyday (both the good and the bad days – full disclosure) as long as school, work, family time, and coaching allow for it. Sound good?

The format will be the same as it has been in previous years per the following format:

(This is a part of my post from 2014 when I was doing P90X2 and enjoying my time riding for Falco Bike. See the actual post here http://wp.me/p2pRzM-Ff )

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Got in some time on the Falco V just as the sun was going down. That felt nice. Got a little dark at the end 🙂 Finished up in time to get asked out for Sushi. I Love Sushi! I didn’t eat enough at dinner though. Should have gone for some sashimi. Oh well, peanut butter and almond protein works too!

Morning Weigh-in: 175
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and Coffee
Lunch: 2 Pieces of Chicken Quesadilla
Snack: 2 Breaded Chicken Bits
Pre-Workout: 
Energy and Endurance Formula
Workout: 
Cycling 18.6 Miles
Post-Workout: P90X Results & Recovery Formula
Dinner:
 1 Fresh Sushi Roll and Cucumber Salad
Workout: P90X2 Recovery + Mobility
Snack: A Handful of Almonds, 2 Peanut Butter Sandwiches, and Pretzels

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My hope is that through sharing my journey that some of you may find some inspiration to do something to help you become the best version of yourself. Thank you for taking the time to read this! I look forward to reading any comments you may have and meeting any new readers as well!

As always, Tri Hard!

Finishing Up Week 2

Gained a little weight back this weekend. It could be water weight from a higher that normal salt intake and Halloween candy. But I am not too worried. Finished up the week some foam rolling recovery which I totally needed. My IT Band and Quads have been a little tight so when the spasms released I was really happy. My legs should feel fresh going into Week 3. Only 6 more days until the Bakersfield Marathon! I can’t wait!

Here is my Workout and Nutrition Log for the last few days:

Day 11 – Thursday, November 3, 2016
Breakfast: Chocolate Shakeology, 3 – AcidCheck Tablets, and Coffee
Snack: Granola Bar
Lunch: peanut Butter Sandwich, Corn Chips, Carrots, and Water
Workout: Focus T25 – Cardio with Beachbody Hydrate and Energize in Water
Workout #2: 50 Minutes Spinning – 19.2 Miles
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Bean and Cheese Burrito

Day 12 -Friday, November 4, 2016
Breakfast: Chocolate Shakeology, 3 – AcidCheck Tablets, and Coffee
Lunch: Peanut Butter Sandwich, Corn Chips, Carrots, Granola Bar, and Water
Workout: Focus T25 – Lower Focus with Beachbody Hydrate and Energize in Water
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: Terriyaki Chicken Bowl
Snack: Kettle Corn and Sour Patch Kids

Day 13 – Saturday, November 5, 2016
Breakfast: Eggs and Potatoes, 3 – AcidCheck Tablets, and Coffee
Lunch: Big Cheese Burger with Onion Rings, Fries, and a Coke
Workout: Foam Rolling
Post-Workout: Chocolate Shakeology and 3 – The Final3 Capsules
Dinner: Pizza with Wedges

Day 14 – Sunday, November 6, 2016
Breakfast: Breakfast Burrito, 2 – AcidCheck Tablets, and Coffee
Lunch: Chocolate Shakeology
Workout: Focus T25 – Lower Focus
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: 3 – Ground Beef Tacos
Snack: Kettle Corn and Cookies

NO more sweet snacks for me! At least not this next week 😉

Week 2 – Starting to Feel Like Myself Again

So far this week has gone pretty good. The workouts are still tough but once I get going and warmed up they get easier. Trying to get home, get the workout in and off to swim practice has been tough logistically but I am making it work. Next week I’ll begin giving some private lessons, so I may have to start doing the T25 workout in the morning before school. Traditionally I am not a morning worker-outer so this is going to be tough for me, but the reward is I’ll be done in the morning and have more energy throughout the day. So I’ve got that going for me, which is nice. I never got around to taking “Before” pictures of how my body looked before starting the program, but its pretty much the same now as when I started a week ago. My starting weight was 175. That was taken in the morning on October 24th. 8 days later I weighed a few pounds more, but I am not worried. At the beginning of a workout program the norm is to gain a little bit of weight. Its usually water weight as the muscles tend to hold on to water as part of the muscle building process. This week I’ll also be adding some additional workouts to help me get ready for the Bakersfield Marathon in 11 days. Most of this will be on my spin bike but I’ll probably get out for a run or two just to test the legs out I am sure. In a effort to save my legs for the Marathon though most of my training is going to be low impact leading up to the 13th and focused on cardio vascular endurance.

Here is my Workout and Nutrition Log for the last few days:

Day 8 – Monday, October 31, 2016 – Happy Halloween
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: Turkey and Provalone Sandwich with Mustard on Sourdough, Corn Chips, Carrots, Granola Bar, a Halloween Cookie, and Water
Workout: Focus T25 – Cardio with Beachbody Hydrate and Energize in Water
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Pizza, Cupcake, and 4 pcs of TWIX (Trick or Treat)

Day 9 – Tuesday, November 1, 2016 – All Saints Day
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: Peanut Butter Sandwich, Corn Chips, Carrots, Granola Bar, and Water
Workout: Focus T25 – Total Body Circuit
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: 2 – Ground Beef Tacos and 1 – Lettuce Wrap (Chicken)
Snack: Cupcake

Weigh-In: 179 lbs. and Progress Photos (Current Baseline Photos)
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Day 10 – Wednesday, November 2, 2016 – Hump Day 🙂
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: 2 – Small Burritos, 2 – Small Carne Asada Tacos w/ Onions and Cilantro
Workout: Focus T25 – Total Body Circuit with Beachbody Hydrate and Energize in Water
Workout #2: Spinning for 1 Hour – 22.4 Miles
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: Pasta with Meat Sauce, Salad, 1 Small Piece of French Bread, and Water, Water, Water
Snack: Cupcake