New Year’s Resolution 2013

Beachbody Journey 2012

In the Summer of 2011 I was 226 lbs and around 30% body fat. Cutting out alcohol in September 2011 helped a little. By January 2012 I was 206 lbs and 24% body fat. I had quit drinking soft drinks and just started the P90X 90 Day Challenge – Working out and drinking Shakeology every day.  After 90 Days (April 2012), I dropped down to 180 lbs and 11% Body Fat. Within the next week I lost another 5 lbs and was at 10% body fat. I started P90X2 and strengthened my core and achieved a more chiseled look by July 2012 and was down to 166 lbs and 7.5% body fat. Today I am sitting at the same weight I have been since July. It has all been possible through the Beachbody programs with their nutrition and fitness.

I made the decision to make a change last New Year’s Eve, bought the program, and committed to the first 90 Day Challenge. I promise that if you make the same choice that I did and really commit to this thing for 90 Days you WILL achieve results. And, if you continue with the program you can keep those results and have fun doing it.  Say Yes to your life and make the decision to have more energy, move easier, feel better, and just be a healthier you. My New Year’s Resolution is to help more people achieve their health and fitness goals. Will you be one of those people?

Contact me anyway that works for you –

Phone: 775-722-8184

Email: fityak@omcg.net

Facebook: www.facebook.com/fityak

Twitter: www.twitter.com/fityak

Let me know that you are responding to this call and I will pledge to you my full attention in helping you achieve your goals you set today!

Ready to Start Another Round of P90X2

I was going to say tomorrow, but I guess it is already here. So TODAY I am starting my second round of P90X2. This will be at least a 13 week Challenge, maybe longer? It was a little less than a year ago that I started my journey back to becoming a healthy person again. Beachbody provided the avenue for me to do this successfully and so with Beachbody I am staying. P90X got me the major transformation and P90X2 took me that next step forward to be competitive in a few triathlons this past season. Today I start it all over and I am going to attack P90X2 with definite purpose. The triathlon season starts back up in March for me and I am so excited for this opportunity to be where I need to be in my training once the 2013 season hits! So just like I did with the Asylum, I will be posting my meals and training in a daily log format. So follow me on this fitness journey over the next three or so months. I will do what I can to make it interesting. Who knows I just might inspire a few people to take on a Challenge of their own? I hope it’s you!

Insanity: The Asylum – Day 30/30 – Final Day

Insanity: The Asylum – Day 30/30 – Final Day

B – Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon and Activit
W – Asylum – Game Day w/ Overtime (opted for this workout in lieu of scheduled Fit Test. I know I am stronger and faster after Asylum!)
S – P90X Results and Recovery Formula, Coffee
L – Italian Submarine Sandwich (Hot), Baked Lays, Water
D – Turkey, Stuffing, Mashed Potatoes with Gravy – small portions again
W – Swimming 1000 Meters
S – P90X Results and Recovery Formula, Coffee

Today was just one of those days where everything fell right into place. Great workout this morning! Finished up The Asylum strong. Ate good, a little high in sodium, but everything was on the healthier side. I got a swim in this evening; a few 100 meter intervals. No sweets today! Patting myself on the back for that… So what is next you ask? Hybrid P90X2 with P90X, Asylum, and Triathlon specific sports training. Time to get serious and get some real off season training in. There are some big races coming up in March, April, and May. I am going to be ready!

Insanity: The Asylum Vol. 1 – Day 3 of 30

Today I start my third day of the Insanity: The Asylum Volume 1 – 30 day Program. This program provides you with a 30 day rotation of 6 different workouts and requires adherence to a preferred clean eating diet. Day 1 was “Speed and Agility”. Day 2 was “Strength”. Today will be “Back to Core”. This is my second time starting this program. The first time was a few weeks ago. I got through Day 8 and then injured myself adding in some hill repeats running with my old high school’s cross country team. Go figure right? My problem was that day, after I did my Insanity workout, I didn’t have my P90X Results and Recovery Formula and drank coffee instead. Bad way to train! Lactic Acid settled in my hamstring and reared its ugly head in the form of a deep cramp with some micro-tearing. No Bueno! And somewhat debilitating as you can imagine. So I took a week off to let it heal. I am all clear to go now though. Lesson learned. I will not miss my Results and Recovery ever again!

So why did I choose The Asylum as my next workout base? Since I have been back training for and competing in Triathlons, I am not even close to as fast as I used to be (running-wise). Since running was always my best sport out of the three I have not spent the time focusing on it like I probably should. Instead I have been able to become a better swimmer and cyclist and I am so grateful for this. So now it is time to focus on my old friend and get our relationship back to where it used to be and better!

Running was always relaxing for me. I know that may sound strange, but think about your greatest escape. For some it is reading, for others it maybe surfing, for me it was running fast on the open road. I was good at it when I was younger and it just seemed natural. So in order to get back to that place, I enlisted the help of Shaun T and The Asylum. Shaun T used to run track, and yes, even though he was a hurdler, the running part is still there. I can stand to use the speed and agility of a hurdler to get through the running portion of the triathlons in my future! It can’t hurt. I figure, my leg turnover speed is what I need to increase and this workout definitely works on that. Before I got injured 10 days ago, I ran 3 miles, before the hill repeats that cramped me up (this was 8 days into the program), and I felt really good at about a 5:30 mile pace. This is the fastest I have run in 20 years and I am extremely excited to be at this point right now. I can only imagine how much better I will be after I finish the 30 days!

So about the workouts. If you have derived anything from the name of the program then you are on the right track, Insanity is for certain, this workout is Insane! Fast paced conditioning, jumping, push-ups, cardio-dumbell routines, jump rope, resistance bands, foot work, as well as pull-ups. It’s all in there and that is just the first 2 days. From start to finish you are in the workouts. The warm-ups are challenging and meant to get you sweating before the stretching session begins. Today is Back to Core which is a workout that targets, you guessed it, the Back muscles and your Core. A strong Core is essential to working out period! Without a strong Core the chances are that you are holding yourself in less than desirable form and therefore not getting the most out of your workout routines. One of the things that I like about the Beachbody programs is that they all target the Core. This helps to create those coveted chiseled abs that everyone relates to being in great shape. I wish it were all about the workout, but your nutrition/diet has a great deal to do with revealing those chiseled abs as well. If you want to see your abs you need to make some changes to get there. Now I am not a dietitian, but I can tell you if you want great abs, you can start by reducing your fat and sugar intake!

Now I know, easier said than done when it comes to the diet thing. The best thing about leading an active lifestyle, is once you get to what you think is your optimal weight/condition, as long as you remain actively working out 5 or 6 days a week and eat clean at least 85% of the time, you can have some cheat days here and there with little to no impact on your weight/health. The trick is to not string those cheat days together. Believe me, they will catch up with you. So take my advice, its free…dedicate yourself to a workout and a nutrition plan…find one that works for you and stick with it! I found mine and got results, you can too!

Decide. Commit. Succeed.

Looking for Speed with Insanity: The Asylum

Back on the attack after all of these years. Swimming, biking, and running for a little more than just the pure enjoyment of physical activity. You see once you acquire a taste for victory, you tend to crave the competitive atmosphere of the Triathlon over the quest for personal achievement. One obstacle that I have “run” into is the fact that I am not as fast of a runner as I used to be. I am a stronger swimmer and bicyclist now than I was 20 years ago, but the quick turnover runner of old has still not come out of his shell. Looks like it is time to add some Sport’s Performance Training specifically designed to promote an athlete to Elite status.

Now I didn’t do Insanity  to lose all of my weight, I chose to do P90X and P90X2  to chisel off 40 lbs and 67% of my body fat in 7 months, but I decided that Insanity: The Asylum was the perfect program for me to get some speed back into my gait.

“Winning the game, the race, the match starts now with INSANITY: THE ASYLUM™ workout program. Former track-and-field star Shaun T will push you to Dig Deeper® than ever with sports-specific training and drills inspired by pro athletes. During this 30-day program, he’ll push you to build your speed, coordination, agility, strength, and power. So on game day, you’ll have the unbeatable athletic edge.” ( http://www.teambeachbody.com/shop/-/shopping/Asylum?referringRepId=129365 )

I have completed a week’s rotation and have already noticed a difference in my body and my speed. Yesterday I ran with my old High School Cross Country Team and felt strong enough to hang with their fastest runner. It felt like we were moving pretty fast, at least a great deal faster than I had been training on my own. Shaun T is making a believer out of me! I am confident that Asylum will help get me back down to the low five minute mile range again before too long! I just need to remember to always drink my P90X Results and Recovery Formula! This stuff is a life saver! Especially when we get to be older athletes. I always say it is not the age of the athlete, but the ability of that athlete to recover, which sets them apart from everyone else. Words to live by!

Thank you Beachbody for continuing to produce the most comprehensive and useful workout videos on the market! I am excited for the new Insanity: The Asylum Volume 2 which was just released. I figure two rounds of Volume 1 and I’ll be ready for Volume 2. Excited doesn’t begin to characterize how much enthusiasm I have for what is in store for me and countless others! This is just the beginning!

Happy Training!

It Takes Two

Do you have children? Do you have one on the way? Is this your first? Are you concerned that you won’t have enough time to workout? Or have you already stopped? Many couples  go through a tough transition after childbirth. Sleep schedule?…yeah right! Meals? Maybe  something quick here and there when you aren’t changing a diaper, feeding the baby,  giving your little bundle of joy a bath, or just standing there staring in amazement at the little person you have brought into this world. Exercise? Believe me you will feel like you run a marathon just about everyday, but following a structured workout…maybe…but that depends on two things…we will talk more about this in a little bit.

When I think back to a little more than six years ago when my daughter was born, I remember the sleepless nights of trying to get her to feed, changing diapers at all hours, and catching those naps with the little one tucked into my chest. I don’t know how we made it through the first three months, but somehow we made it. All I can tell you is at that time, I didn’t even think about working out, I was too busy enjoying the new life that we were blessed with and that was exercise enough or me, or was it?

I wish I had known then a little more about what I know now. Working out and eating healthy provides you with more energy and coping mechanisms to get through tiring and stressful situations. Parents, new or old, it is important to take care of yourselves so that you can take care of your new found joy! Eating fast food, neglecting exercise, and lack of sleep will quickly take its toll on your psyche, body, and immune system, not to mention just plain can turn your life upside down. This is why I am recommending that you have a plan. The plan is simple…It Takes Two…work with each other. Remember that you are a team and teammates work together towards a common goal. The goal here is to foster a healthy and fit family. Carrying out the plan? That is where the work lies, but there is hope, and where there is hope, there is a way.

These are the three vital behaviors that have been linked to making successful changes in peoples lives who make the decision to get healthy and fit:

1) Make the decision to eat healthy together. No matter what make the choice to make better decisions when it comes to your nutrition. Cut out fast food completely. Do not drink Diet drinks. Cut out anything processed, modified, or artificial. Start drinking water with lemon – it will help with the transition.

2) Get involved in a workout program. Whether it be joining a Gym, getting on your bike, running, swimming, or deciding to take on The Beachbody Challenge*, making the commitment to workout at least five or six days a week is crucial to getting and maintaining a fit body. Not to mention the endorphin release from working out helps to make you feel better about your day. The end result is that you will actually increase your energy level through a regular exercise regiment.

3) Plug into a support group to stay accountable. Activity breeds activity. The more people you interact with who share a common goal, the better chance you have of keeping with the decision that you have made. Work together with your partner to schedule times when you can alternate your workout so you can make this happen. I know this is difficult, but where there is a will there is a way. You will get creative if you want it bad enough. Connect with like minded friends and family members who share in your commitment to reach your goals. Surround yourself with positive influence. It will help you and your family grow into a healthy and fit one physically and mentally.

It may sound super simplified, but really it can be that simple if you decide to make the commitment to allow yourself a chance to succeed. You just need to do it.

Now after reading this, let me ask you a question, have you ever considered making nutritional changes to your daily diet, starting a workout program, or becoming part of a peer group intent on becoming healthier and more fit? I did, and I found Team Beachbody which has all three and much, much more. Click this link if you are ready to make the decision to work towards a healthy and fit life for you and your family. You can also email me at fityak@omcg.net and let me know you are interested in learning more about the opportunities that Team Beachbody has in store for you!

Decide. Commit. Succeed.

* The Beachbody Challenge is a 90 day commitment to Nutrition and Fitness. It includes Shakeology and a Workout program such as P90X, P90X2, Insanity, Turbo Fire, Brazil Butt Lift, Slim in 6, or Body Beast, to name a few. Information regarding the Beachbody Challenge is available at www.beachbodycoach.com/rolson.

Labor Day Weekend Woes

Who ate a little too much this Labor Day weekend? Who feels like they just couldn’t get enough of the good stuff; the cookies, the cake, the pie, the hot dogs, the hamburgers, your aunt’s macaroni salad? You are not alone! Coming from someone who has probably one of the worst sweet tooths on the west coast (maybe even the entire US). There is never enough good stuff. Last night was no different. It seemed the more I ate, the more hungry I became. I noticed that the types of calories I was craving were not filling my appetite – ice cream, cereal, cookies – I just wanted more. I was in a sugar spiral and there was no bottom. I finally just had to drink a couple glasses of water and force myself to sleep.

I woke up this morning feeling disgusted with myself. The empty calorie train has stopped and I am getting off. Back to eating more whole foods – healthy nutrition – the way that I lost all of my weight in the first place (coupled with a regular P90X regiment). I am not going back to that unhealthy mess of a person I was a year ago. Back to making healthy choices  at restaurants, skipping that late evening run to the yogurt shoppe, and no more trying to justify eating junk because I know I am just going to burn it off through exercising so much. I am going to take my place again and lead by example. The only true way to continue to improve performance is to keep doing what works, eat healthy, workout regularly (5 or 6 days a week), and get good sleep on a nightly basis.

It is amazing how after achieving great physical results through health and fitness how quickly a person can become complacent. True keeping your results is not as difficult as getting them in the first place, but come on, we all know how we get “Fat and Happy”. It is insane to think that we can go right back to eating poorly and expect that the “Fat and Happy” person we used to be won’t be staring right back at us in no time at all. Recognizing that we are leading ourselves towards the unhealthy realm of living is key to making the necessary adjustments to get back on track. Here are the steps to getting back on track after this Labor Day Feeding Frenzy:

1)  Throw out all of the junk food in your house. Get rid of all of the food with modified, artificial, or processed ingredients.

2)  Schedule daily workouts for yourself that are challenging and target all of the bodies muscles on a weekly basis. If you need help with this, I can suggest some great programs through www.beachbodycoach.com/rolson.

3)  Feed your body with the nutrition it requires to build lean muscle and aid in workout recovery.

4)  Add accountability to your health and fitness regiment. A group of people who are making the same healthy choices that you are, is key to your successful journey to become a more fit person.

Have you ever considered making some of these choices? Are you interested in following a regiment that is proven to work and is easy to follow? I will show you how if you are willing to make the decision to listen. Email me at fityak@omcg.net and I will provide you with all of the information you need to be successful and take that first step towards the rest of your life!

Entitlement

Wouldn’t it be nice if there was a magic pill that we could take that would produce results  while we sleep? It would burn excess fat, build lean muscle, give us super human strength, provide us with speed and stamina, and while its at it, might as well make us smart and good looking too right? I am going to go out on a limb here and say that there is no such product, but yet billions of dollars a year are spent on products that claim to provide people with one or more of these results! Maybe its just me, but it seems that people are willing to spend more time, money, and effort trying to get out of doing something than if they were to just do it and get it done. They must try the latest gimmick, apparatus, 7 Minute Abs, 6 Minute Abs, this chair, that diet; do people believe that they are entitled to look like they eat healthy and spend four hours in a gym a day without some basic effort? Entitlement is Paralysis as far as I see it. You can believe all day long that you deserve that promotion at work, but you know that unless you actually enjoy what you are doing and do the best you can with your present responsibilities, then you will never move forward. So why do people believe that they will become healthy and fit without putting in the work as well? I have found that the reason is “with success comes responsibility”. Once you achieve great results you become expected to maintain those results. People watch to see if you can keep results, or if what you did may be just a flash in the pan. This may be true to an extent, but people are human and life sometimes gets in the way. The best thing about getting results is knowing that if you put forth the effort, you can always get them again if what you did is reproduce-able. If you slip a little bit, its OK. Remember: All we can do is learn to do our best given any situation and enjoy life along the way. Otherwise, what is the point of living?

This is my transformation story: The picture above is of me, the one on the left is what I looked like up until around September of 2011, the one on the right was me a couple weeks ago. Before, I enjoyed good beer, ate way too much food, and hardly ever exercised, as you might have noticed. Unfortunately, I didn’t think there was anything wrong, I knew I was a little overweight, but I looked around and I thought I looked better than average. Well maybe on the outside I felt I was still better than average, but on the inside I was a mess. My blood work came back and I had high cholesterol, triglycerides were ridiculous, and blood pressure was higher than normal. Physically I was in the hole. How do you think I was doing mentally? Yep you guessed it, emotionally and motivationally I was a wreck. I was just going through the motions, and believe me, when you are in poor health, everything is in slow motion. I couldn’t stand it anymore. I was done feeling sorry for myself. No more unhealthy me. Being a competitive athlete in my younger years, I wanted to get back to a place in my life and health where I could run again, but that would take me losing at least 46 pounds. I am six foot tall and in September I was 226 pounds and probably around 30% body fat. First things first, I quit drinking excess calories such as alcohol and soft drinks and started exercising a few times a week. I had some success and started feeling better about myself, but I like so many people was still looking for that magic pill. I thought that I didn’t have enough time to workout, nor did I feel I could spend the time to cook healthy food for myself. Boy was I wrong. I found out about Beachbody and their Beachbody Challenge, 90 days commit to drinking Shakeology and doing a work out every day at home. I thought this is what I have been looking for, a chocolate shake everyday and I get to workout in my own space where I don’t have to worry about people seeing me do push-ups from my knees. Sign me up! On January 11th, 2012 I weighed in at 206 pounds and 24.1% body fat. I drank Shakeology every day and loved it. I felt good instantly, reduced my coffee intake drastically, and looked forward to my new breakfast with eagerness. I started pushing play on my DVD everyday and did the workouts religiously. I chose P90X as my workout program because I had heard great things about the format of the program and how quickly people were getting results based on the effort they put in. I also changed my eating habits. No longer did I eat anything that was modified, processed, or artificial. This was of paramount importance to get the noticeable fat loss that hides the body’s more famous muscles. Without nutrition there can be no six pack (as you find out when you get older). After 90 days I was 180 pounds and 11% body fat. I was hooked! I decided that I was ready to make my comeback on the Triathlon circuit.  A few weeks later I started P90X2. When I started I was 175 pounds and 10% body fat. This program was developed to build upon the results from P90X.  I started swimming, riding, and running as a supplement to the P90X2 workouts. After 14 weeks, I am 166 lbs and 7% body fat. I recently went in to have my blood work taken again and I have lost 90 points on my Cholesterol and everything else is within normal ranges. I feel amazing. I competed in my first Triathlon in 18 years this past July (Castaic Lake Sprint Triathlon). Tomorrow I am going to compete in Race #2 of that Triathlon Series. It is my hope that since this past month I completed the Performance Phase of P90X2 that it has helped to grow me as an athlete. I definitely feel faster and my training times have improved, so lets see if I can put them all together.

The whole point here is that there is no magic pill to get results. You still have to put in the work if you want the rewards. The smart thing to do is to do things that are proven to work. Commit to regiments that are reproduce-able. Be smart about your nutrition. Have a want and desire to do your best in any situation. You will get results if you follow this advice.

Here are some links that helped me and I know they can help you succeed as well. If you are open to it, I will help you achieve your goals, no matter how lofty you feel they may be!

www.beachbodycoach.com/rolson

www.myshakeology.com/rolson

www.myultimatereset.com/rolson

 

Tom Petty said it best, “The Waiting is the Hardest Part”

I finished my Certification written test and practical this past Sunday and still no word from Corporate on whether or not I passed. I am pretty sure I passed, but I think Tom Petty said it best, “The Waiting is the Hardest Part”.  I think the best thing about the certification program was learning the slight changes to some of the exercises in the workouts.  These changes help the P90X regiment become more current in it’s teaching and will reduce the frequency of injuries.  If you are interested in becoming P90X Certified, go to https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=P90X%20Certification%20and%20Qualification|Complete%20P90X%20Certification%20Program they have all the dates and locations available there!

Have a wonderful day!