Recovery is Key – Stretching is not Optional

Morning Weigh-in: 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Turkey and Avocado on Wheat, Kettle Chips, Water
Recovery:  90 Minute Deep Tissue Massage
Dinner: Pork Chop, Red Potatoes, Green Beans, Water
Recovery: Foam Rolling on Rumbleroller – 2 hour
Dessert: Cheez-its

The last month or so I have been dealing with a overly tight left backside. Turns out that the majority of the problem was in my back and not the glute as I have been suspecting. The hamstring and glute have been painfully tight and it has been affecting my running and cycling. The massage I received today helped to relieved some of the tightness, but I know that I need to stretch more if I am to get full release on the tension. I have never been very good at stretching and that goes back to when I started sports as a kids. Flexibility is so important in achieving your full potential as an athlete as well as it is important for every day mobility, especially as you get older. I wanted to start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in my triathlon training today, but opted to rest the body and focus on proper recovery to prevent a serious injury. I have been so lucky that I haven’t pull my hamstring or strained my back. We’ll see how the massage helps my mobility tomorrow. I don’t know if I’ll be doing any training, but you can bet I’ll be stretching!

Maybe you’ll catch me stretching out in public like these guys http://youtu.be/Sk0c1kh0BHI Not! Well maybe sometimes 😉

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Race Weekend – April 26 and 27, 2014

Saturday Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Bacon, Eggs, Wheat Toast, Pain Perdu
Pre-Workout: Energy and Endurance Formula
Workout:  Brick – Cycling 11.2 Miles followed by Running 2.1 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas, Chips and Salsa, Water
Recovery: Foam Rolling on Rumbleroller – 1 hour
Dessert: Cheez-its

Sunday Morning Weigh-in: ?
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Race:  Kern River Duathlon added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Pizza, Potato Wedges, 2 Sprites
Dinner: Pizza, Potato Wedges, 2 Sprites (Finished off the Large Pizza 🙂 )
Recovery: Foam Rolling on Rumbleroller – 2 hours
Dessert: Chocolate

What a great weekend! Saturday morning was spent watching my son play tee ball. I think he is going to be a good ball player (Click here for video) and I am so proud of him! He’s 5.

After a good lunch and some work, I headed out to Hart Park and familiarized myself with the Duathlon course with a little race pace brick workout (cycling and running close together). Normally I wouldn’t do this, but I need the training and since the race is a sprint I figured it would be a good idea. Plus I am enjoying getting used to my Falco V and even set another climbing PR! Impressed to say the least. I really need all the help I can get on my climbing.

Sunday Race Day: So happy to have a race in town. I don’t normally get to bed too early (bad habit) so being able to sleep in to 6 AM on a race day is a real treat. The race was awesome! Put on by Kern Wheelmen and was done so with professional precision. The course was well marked and intersections were safe thanks to a great group of volunteers. A special thanks to all of the sponsors who made the event possible as well. Its great to be able to race in Bakersfield – great camaraderie in this town!

Tomorrow I start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in my triathlon training 🙂 Time to step it up!

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Leg Day

Focus T25 Alpha Phase Day 02 of 70 – April 8, 2014

Morning Weigh-in: 170
Snack: Coffee
Pre-Workout:
 Energy and Endurance Formula
Workout:  Focus T25 Speed 1.0
Post-Workout: P90X Results & Recovery Formula
Breakfast:  2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Chocolate Shakeology
Lunch: Chocolate Shakeology with P90X Results & Recovery Formula
Pre-Workout: Energy and Endurance Formula
Workout:  Swimming 1500 yds (kickboard, fins, and freestyle)
Post-Workout: P90X Results & Recovery Formula
Dinner: Burrito (Black Beans, Spinach, Avocado in Wheat Tortilla), Chips and Salsa’s
Dessert: Lime Popsicle
Recovery: Foam Rolling on Rumbleroller – 30 mins

I woke up sore from yesterday’s workout, calves and glutes…yeoowwza! With Focus T25, almost everyday feels like leg day 🙂 So it sure did feel great to get moving with Speed 1.0 this morning. Tons of foot work, speed, and balance. Which was good because I have been having major issues with acidosis lately. Its seems however that with all of the sweating spawned by Focus T25, I am starting to feel better already after just a couple workouts. This workout in particular is a decent core workout as well which leaves me feeling solid from head to toe.

Can I just say that getting in the pool this evening was such a treat. I was in my pool earlier in the day with my kids, but it was so cold that I decided not to do my Bowswim workout. As luck would have it though, I was able to pull an evening swim session. So much fun working on the legs with the fins. I’ve used the fins in my pool with the Bowswim before, which is pretty fun too, but swimming fast with the fins sure is a pretty cool feeling! I worked on a breathing technique for maximizing oxygen saturation in the blood followed immediately by oxygen deprivation by swimming the length of the pool underwater. Crazy triathletes!

Time to Focus

Focus T25 Alpha Phase Day 01 of 70 – April 7, 2014

Morning Weigh-in: 171
Pre-Workout: Energy and Endurance Formula
Workout:  Focus T25 Cardio
Post-Workout: P90X Results & Recovery Formula
Breakfast:  2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Chocolate Shakeology
Lunch: Chicken Terriyaki
Snack: Coffee
Dinner: Ground Beef Tacos and Chocolate Shakeology
Recovery: Foam Rolling on Rumbleroller – 1 hour
Dessert: 
Lime Popsicle, Honey Bunches of Oats with Almond Milk

What a great workout this morning! Alpha Cardio! Back to T25 and loved it! I forgot how much this program makes us sweat! So happy. P90X3 was a great off season strength conditioning workout, but I should have been back to Focus T25 2 months ago. It would have made a world of difference! I have been trying to run over the past week and even with dropping the winter weight, it has been pure hell, if you’ll excuse me please. My mechanics are way out of whack! Focus T25 is definitely set up for speed and agility which helps with cadence and feeling springy which I like when I run. So for the next 69 days Shaun T will be kicking me back into running shape! Which makes sense since he was a track star!

Find the Triumph in Every Failure

If I had followed the calendar and not taken any breaks from my P90X3 schedule, I would have finished the program by now. So yeah I made it most of the 90 days this time but I definitely did not follow the regiment as suggested. But please don’t take my not completing a predetermined schedule as a total failure. Yes if my main goal were to lose 40 pounds and go “from Flab to Fab” in 90 days, I am convinced that this program would have done an amazing job all while only working out 30 minutes a day, but that wasn’t my goal. So here I am reflecting on my choice to stop the program when I did and focus on the good that came from this program and view it as a personal triumph. My goal for this new program was to (1) become familiar with the product so that I could help other people who were going through it too, (2) work on my upper body strength to become a better swimmer for the 2014 season, and (3) to lose a winter layer of cushion and be at race weight for the start of the season. Pretty basic goals right?

So here I am today, sitting around 170 lbs, leaned out, and stronger than ever. So yes, what some would consider a Failure in one respect, I am seeing as a Triumph. Everyone has different goals in their life. When you embark on a personal journey, whether it be fitness, professional, or anything, its important to state your goals and make daily efforts towards their completion. And what do you do when achieve your goals? Yep, set new goals and get back to work! Brilliant!

My new goal is somewhat of an audacious one. I decided to raise money for Zerocancer.org and complete the 2014 Ironman Lake Tahoe! This is my major goal for this year. In preparation for this monumental event, I am pulling out all of the stops. As I basically discussed in Water Break?, starting Monday April 7th, I am dusting off my Focus T25 program (in lieu of P90X3 – I feel T25 is better suited for help with running), I’ll also be adding Tri-Core on the Evo Fitness Bike to the mix for cycling, and using the Bowswim for the majority of my swim training. To round out this multi-faceted training schedule, I’ll be tackling a fairly prolific racing season as a sponsored triathlete for Falco Bike while maintaining to be a faithful advocate for the following supplements: ActivitSlimming Formula, CordastraShakeologyVector450, and AcidCheck.

What are your goals?

Racing Weekend

P90X3 Day 62 and 63 of 90 – March 15 & March 16, 2014

Day 62
Weigh-in: N/A
Breakfast: 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Vanilla Shakeology, Coffee
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 13.1 Miles and Running 2.3 Miles – Brick Workout Time Trial and Run
Post-Workout: P90X Results & Recovery Formula
Lunch: Tri Tip Sandwich
Dinner: Three Chicken Street Tacos, Grilled Cjicken Quesadilla
Snack: Popcorn and Coconut Granola Bar
Day 63
Weigh-in: N/A
Breakfast:  2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Tri Tip Omelet, Coffee
Lunch: Chocolate Shakeology
Dinner: Poached Salmon in a Lemon Caper White Wine Reduction, Rice Pilaf, Caprese Salad, Steamed Artichoke, Garli Breadstick
Snack: Chocolate Eclair

Great weekend! Since yesterday was a race day I decided substitute that for my P90X3 workout. The time trial and run after went good. I definitely need to run more. If you don’t run, the pounding sure can take its toll on the legs 🙂 Nothing the rumbleroller cant help. Looking forward to get back into the workouts tomorrow!

Yoga To Go

P90X3 Day 61 of 90 – March 14, 2014

Weigh-in: 173
Breakfast:  2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Vanilla Shakeology, Coffee
Workout: P90X3 X3 Yoga
Lunch: Vanilla Shakeology, Coffee
Dinner: Tri Tip Sandwich with Salsa, Beans, and Salad
Snack: 2 Caramel Delight Cookies, Chips and Salsa, Bagel with Salami and Garlic, Artichoke Hummus (Its was amazing!)

Decided to just do Yoga today and get some good stretching in for the Biathlon (or Brick Workout) – 12.7 Mile Time Trial Cycling and 2.3 Mile Run. So happy to get the season going! Been a while since I’ve raced (or even run for that matter).

Cycling can be used as a substitute, but it changes the game!

P90X3 Day 30 of 90 – Feb. 11, 2014

Morning Weigh-in: 173 – This is why weight doesn’t matter.
Breakfast: ActivitSlimming Formula, Cordastra, and Chocolate Vegan Shakeology, Coffee
Workout: Cycling 18.3 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Turkey and Havarti on Wheat, Coffee
Dinner: Pollo Caprese with Broccoli, a bit of Blood Orange Sorbet, 1/2 Fillet of Swai in a White Wine Sauce with Tomatoes and Capers over Angel Hair Pasta, a Root Beer
Snack: A Root Beer, Mini Bagel with Cream Cheese and Salami, Pretzels, Glass of Chocolate Milk, Heath Bar, a Cupcake, and Water

Time to start adding back in the cycling which bumped today’s Triometrics to tomorrow with Yoga X. Sounds like a fun hour for sure, I can’t wait to see how Triometrics works. May make for an interesting Yoga session. And just like that, Cycling can be used as a substitute, but it changes the game! No more P90X3 only. Time to double the workout duration and who knows maybe I’ll even start swimming and sprinkling in some runs too. And I might as well just start doing that this week right? I am already eating calories for it. I think my body knows that its just 10 days until my tentative first triathlon of the 2014 Season. The Race on the Base.

The Christmas Crunch

Hi! I know. I know. I have not posted in a little while. No real training to report on for the past week and I have not been eating that great. This holiday season has been a bit more difficult for me to get into, for a multitude of reasons, yet I have been doing my best to keep the spirit alive for the kids. All I can do is love them with all that I am and know that they will appreciate their Christmas experience as much as I did when I was a kid. So with that being said, and with today marking one week until Christmas Eve, I am declaring this week The Christmas Crunch! The Christmas Crunch is seven days of eating better than I have been and doing something active every day (a Beachbody workout,yoga, swimming, cycling, running, or a mixture of any of those) I am going to get back into the swing of things, conquer my Holiday Blues, and get this body moving and ready to train hard for the 2014 Triathlon Season. Any one else up for the challenge?

Holiday Hang Ups

How many of you went a little overboard with the food consumption this past weekend? I know I sure did. Did you at least get in some workouts to offset the extra calories? No? That’s OK, I didn’t either. But you know that doesn’t have to continue through Christmas and New Years right? Its super easy to get caught up in the Holiday Season and forget that all of those yummy desserts and extra helpings of delicious delights start adding up to extra pounds at the scale. This doesn’t have to be a problem though. The Holidays are a great time to renew commitments to yourself and others to eat a little healthier and add some fitness back into your daily routine! Time to hang up that holiday apron and get moving again. Start walking, go to the gym, pick out a new Beachbody program, whatever interests you make the decision to start Today. Do you want to feel better? Do you want to have more energy? Do you want to look better in your clothes, or even better out of your clothes? Its time to take control, make the decision, and do something about it! I am going to workout everyday and make better choices on my nutrition, are you with me?

I am here to help you find something that will work for you! Comment here or contact me and lets help motivate each other to make a difference!