Project New Year – Week 1 Day 5,6, & 7 – P90X2 Triathlon Training

What a weekend! Kids and fun! Tons of activities! But we got it done!

Didn’t miss any workouts either! Loving The P90X2 revival. Its going to be crazy adding the bike back in next week!

Got a little off on my nutrition. Ate some Ice Cream. Guess this next week I’ll just have to clean it up.

Friday October 3, 2014
Morning Weigh-in: 171
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Vanilla Shakeology with Beachbody Vanilla Whey
Pre-Workout: Energy and Endurance Formula
Dinner: Pasta with Butter, Breaded Chicken Nuggets, and Green Beans
Snack: Ice Cream with Chocolate Syrup
Workout: P90X2 X2 Yoga
Post-Workout: P90X Results & Recovery Formula

Saturday October 4, 2014
Morning Weigh-in: 171
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Breaded Chicken Nuggets
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 X2 Balance + Power
Post-Workout: P90X Results & Recovery Formula
Dinner: Chicken, Asparagus, Bread, Rootbeer
Snack: Peanut Butter Sandwich

Sunday October 5, 2014
Morning Weigh-in: 170
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Umm Not good that I can’t remember. Means I probably didn’t eat.
Dinner: Chicken Tacos, Beans, Rice, Chips, Salsa, and Guacamole
Workout: P90X2 X2 Recovery + Mobility
Snack:
 Bowl of Ice Cream with Chocolate Sauce and Honey Covered Almonds, Small Bean and Cheese Burrito, 2 – Bowls Honey Bunches of Oats with Almond Milk

Project New Year – Week 1 Day 4 – P90X2 Triathlon Training

Thursday, October 2, 2014
This morning I woke up sore but not as stiff as I thought I would be two days after Plyocide. X2 Recovery + Mobility really helped with my flexibility yesterday. This Active Recovery video employs Neuro Integrated Stretching (NIS) which takes you through movements which “combines two stretching principles, mechanical elongation and reciprocal inhibition in a time-effect pattern with aid of an exercise band.” (P3; https://www.facebook.com/video.php?v=544025875626852) In other words, its fancy stretching that works better than old fashioned stretching 😉 and you learn all about it in P90X2. Pretty cool stuff!
I picked up the kids from school today. We headed home to do homework after picking up a couple Vanilla Bean Frappuccinos from Starbucks.
Vanilla Bean Frappuccino
Then it was computer time for the kids while I did my Total Body workout!

Lots of equipment required for this workout. Medicine Balls, Rumbleroller (or foam roller), Resistance Bands, Pull up Bar (if desired – I am using resistance bands for now), and a Stability Ball all play a roll in this 67 minute workout with a 17 minute X2 Ab Ripper workout directly after 🙂 Every muscle got worked out. This is where the micro tearing of the muscle fiber really happens in this first Foundation phase of X2. I am expecting that tomorrow my weight will go up a little. When your muscles begin the hypertrophy phase of fitness training, water rushes in to help aid in the repairing process. This is why I tell people when they start a program that they will most likely gain a little weight before they lose weight. My goal with working out does not include losing weight but I don’t really want to pack on more muscle than I need to either. Excess weight and bulk doesn’t help much with endurance sports such as triathlons, but I am sure I could give up a little fat and add a little muscle here and there 😉

All I know is, I am looking forward to some X2 Yoga tomorrow night after the kids get to bed! Super busy weekend with the kiddos! Feel free to leave comments about the cool stuff you are going to do this weekend!

Here is my Accountability Breakdown:
Morning Weigh-in: 170
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Heart Smart Turkey Sandwich on Wheat with Red Onions, Peperoncinis, and Dijon Mustard
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 X2 Total Body and X2 Ab Ripper
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas, Beans, and Rice, Lemon-aid
Snack: Peanut Butter Sandwich, Bowl of Honey Bunches of Oats with Almond Milk

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

When the Going Gets Tough, the Tough go for a Ride!

Today I was having a tough parenting day and I let it get to me. After diffusing the situation and getting the kids to listen I had to decompress. So I decided to go to my happy place and grind out a ride on my therapeutic Falco V 🙂
Falco V
It was hot and windy and I hadn’t eaten enough calories, but I grabbed some GU Energy Gels, loaded up the bottles of water and headed out on about the most boring stretch of riding I could find – The Northwestern Straights! Believe it or not this ride is great for me because I get to relax into my cadence and just go. The road isn’t that great in parts, but I only have two things to worry about: keep the road under my wheels and listen for vehicles behind me. Needless to say, the ride did me good. I hooked back up with the kids and everything is as it should be! Thank you all for your good thoughts and positive energy today!

Morning Weigh-in:  170
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
Lunch: Peanut Butter on Wheat
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 33.9 Miles added AcidCheck Granules and Pink Himalayan Salt to Water. 2 GU Energy Gels.
Post-Workout: P90X Results & Recovery Formula
Dinner: Baked Pork Chop with Carrots and Potatoes
Snack: Popcorn and 3 Dark Chocolate Sea Salted Carmels
Recovery: Foam Rolling on the Rumbleroller

Monday Morning Bike Ride

The kiddos wanted to go for a ride this morning! We rode almost 6 miles (with a pitstop at a park 😉 ). So proud of them! They did great. Now that Davis has a bike with bigger wheels and Addison has a bike with gears, I think we’ll be riding a bunch more! They loved it!
Monday Morning Bike Ride Selfie

Morning Weigh-in:  171
Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology with Vanilla Whey
Workout: Cycling 5.8 Miles with my kids
Post-Workout: P90X Results & Recovery Formula
Lunch:
 Carnitas Fajitas Burrito with Brown Rice, Black Beans, Guacamole, and Pico de Gallo
Dinner: Leftover Spaghetti with a Marinara Sauce, Roast Beef
Snack: Small Piece of Dark Chocolate
Recovery: Foam Rolling on the Rumbleroller

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

Sit and Spin!

Wednesday, July 9, 2014

Finally got back on the pedals today! Figuring out the geometry on the bike at In-Shape was a wild guess and using the toe cages with straps was a blast from the past, but it didn’t stop me from laying down some watts. I don’t have a power meter on my Falco V so it was nice to see what I could generate for a change. (I really need to invest in a computer for my bike I guess.) I felt really good after spinning my sore legs out from the past two days of Focus T25. So much so that I decided to get on the treadmill and see how the old running legs were doing. I really don’t like running on a treadmill, or a stationary bike for that matter, but it was hot outside and I need to keep the sun off of this new skin as much as possible for a little while. So treadmill it was. I have to admit, I felt a little weird running at speed when to my left and right were people barely moving. I often wonder if people really think that walking 1.5 mph on a treadmill actually does anything for them at all. I know that everyone is on their own health and fitness journey and I have no idea what people are going through so I am not going to be judgmental. Believe me, I am the last person to be judgmental on anyone, I took 20 years off of focused health and fitness.  Maybe they were rehabbing an injury or something valid like that and ultimately, at least they are doing something, right? But still, turn the speed up a bit and break a sweat! If they were laboring and walking with purpose that would be one thing, but when someone is walking on a treadmill like they are taking a slow stroll in line at Disneyland, then I start wondering. It’s moments like this that I am so thankful for the Beachbody Suite of Programs. The DVD’s focus you on a scientifically developed regiment that is designed to give you healthy results as fast and safely as possible. No guessing! Pretty cool stuff! All I know is I am looking forward to some P90X2 Yoga tomorrow night!

Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology
Lunch: Turkey Bacon Club Sandwich and Water
Pre-Workout: Energy and Endurance Formula
Workout: Spin Bike 25 Minutes – 14 Miles Variable Tension followed by 3.3 Miles on Treadmill 5k average at 7:30 minute mile pace
Post-Workout: P90X Results & Recovery Formula
Dinner: Muscle Burrito (black beans, chicken, spinach, guacamole), Chips and Salsa
Snack: 2 Fudge Dipped Coconut Chewy Granola Bars and a Peanut Butter on Wheat Sandwich
Recovery: Foam Rolling on the Rumbleroller

Walking Wednesday followed by a Therapeutic Thursday Morning

Yesterday I was sore from Tuesday night’s race. I had a weird knee twinge which usually means something was tight and I didn’t stretch enough! Happy that it was Walking Wednesday and we were able to go have a Yummy Fajitas Adventure! The walking helped warm up the leg for sure, but it was the hour on the Rumbleroller and finding the hot spot at my left adductor that got rid of the twinge right away. I have been struggling with hip flexor, quadriceps, hamstring, gluteus, soleus, and calve flexibility lately. (Missing my weekly P90X Yoga) All of those muscles, and some others I have not mentioned, can attribute to knee pain. But just because something hurts doesn’t mean that I am injured right? Its if I continue to push those muscles without working on flexibility that ultimately leads to an injury. It was so awesome to feel the pain go away last night as I rolled my inner thigh on the Rumbleroller, it hurt like a son of a gun, but the result was so worth it! I am sure I’ll be revisiting the Rumbleroller and stretching more this evening as well.

After staying up as long as I could last night to watch Fallon (my Tonight Show Vice) I finally had to turn off the TV and go to sleep. I confirmed that I would be joining some guys for a 6 AM ride. Yeah, 5 am came early. Hit the snooze button 2 times. Rolled out of bed. Filled the water bottle. Aired the tires. Oh yeah, got dressed. Headed out the door at a deliberately slow pace while drinking my E&E. Arrived 5 minutes late :-\ Sorry! Luckily Brock and Aaron are cool and waited for me. Mike got an early morning flat and couldn’t make it. So the three of us went off on our ride up around the Panorama Bluffs. On our way back we were moving but it didn’t seem like we were going that hard. I could tell my legs were searching for fuel. Aaron and Brock were putting in some strong pulls. We all rotated to the front, taking turns, to keep the momentum going. And it paid off! Each of us got a piece of the KOM when we were through.
Screen Shot 2014-05-22 at 11.39.29 AM
Great ride this morning and what a great way to get the blood flowing for the rest of the day!

Now I am starving! Bring on Lunch!

Triathlon Training Log

Wednesday, May 21, 2014
Morning Weigh-in:
 171
Breakfast: 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: BBQ Chicken Primo Salad and Water
Workout: Walking Wednesday
Dinner: Fajitas, Beans, Rice, Corn Tortillas, Ceviche, Chips, Salsa, Guacamole
Recovery: 1 Hour Rumbleroller 
Midnight Snack: Chocolate Shakeology with Almond Milk and an Organic Peanut Butter Sandwich (Calories for 6AM Ride)

Thursday, May 22, 2014
Morning Weigh-in: 174
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 31.7 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Weigh-in: 171
Post-Workout: P90X Results & Recovery Formula
Breakfast: 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology

Stay tuned for Saturday the 24th’s Post Time Trial Blog Entry!

What’s your number?

P90X3 Day 59 of 90 – March 12, 2014

Day 59
Weigh-in: 173
Breakfast: 2 – Slimming Formula, 2 – Cordastra3 – Vector450, and Vanilla Shakeology, Coffee
Lunch: 3/4 Turkey and Avocado Sandwich on Dark Wheat, 5oz Pasta Salad
Pre-Workout: Energy and Endurance Formula
Workout: P90X3 The Challenge
Post-Workout: P90X Results & Recovery Formula
Dinner: Turkey Chili, Spicy Pepper Hummus, Tabbouleh, Flat Bread, Cactus Chips, Super Hot Salsa
Snack: 3 Thin Mints and 2 Caramel Delights (my little reward)

So funny today I thought I was going to have a nice Yoga X day and when I signed in to log in my workout I found out my scheduled workout was The Challenge. Talk about forced rallying! If your mind isn’t right for The Challenge, it can be a very long 30 minutes. I picked my numbers and stuck with them through the workout. 30 pull-downs and 20 push-ups times 8 with a burnout session at the end. Right now these are my numbers and I am good with them. Since I am doing pull downs instead of pull ups my numbers are fairly high with a 50 lb resistance band set up. This works endurance, speed, and finishes with strength since I am almost failing at the end of the 30. Should help a bunch with swimming. What do you think your numbers would be? Needless to say, my arms were toast after that. Such a great hypertrophy workout. I could feel the water rushing in to the muscles! So important to hydrate and drink a good recovery drink after a hard workout like that. Water and glycogen help to repair the microtearing and aid in building lean muscle 🙂 This is a good thing! This evening I got on the foam roller and worked out some issue spots. I love my rumbleroller! Looking forward to an awesome day tomorrow!