Day 17 – Fasted Cardio

Today was a serious caloric deficit day. I don’t recommend doing this very often, however fasted cardio does work. Fasted cardio is probably going to leave you hangry and people will not want to be around you, but if you want to drop some fat real quick, i’ll tell you what works for me. Most people do fasted cardio first thing in the morning. The idea is that when you wake up in the morning its been a while since you have eaten and your body is now looking for your fat cells as a source of energy. If you workout in this fat burning mode, it takes your body some time to convert back to burning sugars and you get a few free fat cells burned in the meanwhile. So doing fasted cardio in the afternoon really isn’t that different than doing it when you first wake up. I have to make my workouts work with my schedule. This morning I woke up feeling pretty good, had some great workouts, and ate some yummy food too!

Focus T25 Day 17 – Alpha Phase
Morning Weigh-in: 185
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Workout: Focus T25 – Speed 1.0 added Beachbody Hydrate and Beachbody Energize to Water
Workout: Spinning 20k added Beachbody Hydrate to Water
Post-Workout – Beachbody Performance Recover
Late-Lunch: Peanut Butter Sandwich
Dinner: Jambalaya (rice, chicken, sausage, spices) Yum!
Dessert: 2 Oreos

Week 2 off to a good start!

Focus T25 Alpha Phase Day 08 of 70 – December 14, 2015

Back to a somewhat normal schedule after a crazy week/weekend. Last Wednesday my girlfriend went into the hospital for an emergency so naturally I spent Wednesday and Thursday night in the hospital too. The procedure went well and she is recovering. Somehow I managed to get a couple workouts in on Wednesday (Total Body) and Thursday (Ab Intervals). Friday I was supposed to get in a double workout for T25 but was unable to and couldn’t make up the workout over the weekend. I was helping her with her High School’s Winter Formal and worked enough to suffice as a workout ;-). I did get in a little foam rolling for Recovery though which is important.

My nutrition definitely fell off towards the end of last week. This week I am dialing it back in and hope to get some good workout days in the books. I don’t plan on weighing myself this week. I just want to focus on doing what I need to do.

Today’s workout (Focus T25 – Cardio) was a little easier to complete than last week. Going in the right direction!

Supplements:  2 – Activit2 – Slimming Formula, 2 – CordastraChocolate Vegan Shakeology, and P90X Results & Recovery Formula

Day Two! Got it Done!

Focus T25 Alpha Phase Day 02 of 70 – December 8, 2015

The following is my weigh-in, nutritional intake, and exercise regiment:

Morning Weigh-in: 176
Breakfast:  2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology, and Coffee
Lunch: Ham and Turkey Sandwich
Dinner:  1/2 Chicken Breast, Small Helping of Pasta with Marinara sauce, 1 Piece of French Bread with Butter, and a Garden Salad
Workout:  Focus T25 Speed 1.0 at 11:00 PM (Got it in!)
Post-Workout: P90X Results & Recovery Formula and 2 Bowls of Honey Bunches of Oats

Let’ Try This Again!

Focus T25 Alpha Phase Day 01 of 70 – December 7, 2015

It’s December and the weather is getting colder here in Bakersfield. The cross country season is now over and its time for me to divert my focus away from the student-athletes for a bit and back on my training for the next  few months. I learned a few things about my personal training this cross country season while running with the kids – one being that I am a faster runner when I don’t just train by running alone. I’ll share my thoughts on diversification of workouts in a follow up post this weekend. For now though, let me start off this triathlon training log with Day 1 of my 70 day, get back in competition shape, effort 🙂

Now that I am teaching full time, finding the time to work out has been tricky. Luckily I was in a position while coaching the cross country team to workout with them. Historically I am not a morning work-er-out-er. I like to workout mid day or in the afternoon. That is why working out with the cross country team was great for me these past few months. But now I am not coaching for a couple months until the swim season starts up so its time for me to get back to a system that has proven to be successful for me in the past – Focus T25 coupled with spinning and sporadic swims. This time however, I am going to get in some additional run training to keep my legs used to the miles.

So here it goes! Let’s try this again!

Last night I didn’t get the best sleep. Sleep is important to be able to train at your best as well as to ensure proper recovery on a daily basis. I need to make sure that I am keeping to a decent sleep schedule from now on. I am a night owl, so hopefully this wont be too much of an issue. The following is my weigh-in, nutritional intake, and exercise regiment:

Morning Weigh-in: 179
Breakfast:  2 – Activit2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology, and Coffee
Lunch: Ham and Turkey Sandwich
Workout:  Focus T25 Cardio
Post-Workout: P90X Results & Recovery Formula
Dinner:  3 Tacos and a Sprite

Triathlon Training Log – April 24, 2014

Morning Weigh-in: 170

Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Pre-Workout: Energy and Endurance Formula
Workout:  Cycling 23.7 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Protein Bar and Smart Water
Dinner: New York Steak, Fettuccine Alfredo, Salad, Green Beans, French Roll, Cake 
Recovery: Foam Rolling on Rumbleroller – 2 hours
Dessert: 
2 Cookies, 2 Glasses Chocolate Almond Milk, Popcorn

Looks like 170 is my new normal weight. I have been holding here for at least a week. Not a bad weight at all, a couple of pounds heavier than my race weight from last year, but I did do some off season strength training so I shouldn’t be surprised right? One thing that did surprise me today though was the fact that I PR’ed on a hill climb segment that I have not beat in about a year and a half. I guess the Falco V can climb too! I am a happy triathlete! Training Development: I decided to start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in lieu of Focus T25. I love Focus T25 and it is a great program, but I need to step up to the next level and The Asylum workouts will take care of that for sure!

Disclaimer: If you have questions about my nutrition, I need to eat carbohydrate calories more and more as I am ramping up my training for the 2014 Ironman Lake Tahoe. And sometimes I get behind towards the end of the day depending on how active I am in the morning. If you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out what you can eat 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!

 
 

Daily Log – Ironman Training – April 21 through April 23

Ironman Training – T-Minus 5 Months till 2014 Ironman Lake Tahoe

Monday Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra, 2 –  Vector450, and Chocolate Shakeology
Lunch: Chicken Terriyaki
Pre-Workout: Energy and Endurance Formula
Workout:  Focus T25 Cardio added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Italian Sausage Sandwich with Caramelized Onions and Peppers
Recovery: Foam Rolling on Rumbleroller – 1 hour
Dessert:
Spice Cake, White Cake, Honey Bunches of Oats with Chocolate Almond Milk

Workout felt great. So glad to be moving again after being sick and recovering for a week.

Tuesday Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Pre-Workout: Energy and Endurance Formula
Workout:  Cycling 18.3 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Ham and Cheese Sandwich, Coffee
Dinner: Pulled Pork Sandwich, Garlic Green Beans, 2 Fish Tacos
Recovery: Foam Rolling on Rumbleroller – 1 hour
Dessert: 
Spice Cake, White Cake, Honey Bunches of Oats with Chocolate Almond Milk

So happy I got out on a ride today with some of the guys! It was nice to ride the Falco V with XLAB Hydration Torpedo finally after being off of it for a week. I totally wanted to hit a Focus T25 workout too but didn’t get to it.

Wednesday Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Chicken, Salad, Egg Roll, Potatoes au Gratin, White Cake
Snack: Coffee
Pre-Workout: Energy and Endurance Formula
Workout: 12 miles Cycling  added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas, Beans, Rice, Chips, Salsa, Ceviche, Guacamole 
Recovery: Foam Rolling on Rumbleroller – 1 hour

Decided to jump on the bike today and see what it can do. What an amazing bike is all I can say. I am going to enjoy getting used to this bike for sure!

Spring Break 2014

Spring Break from April 11 to April 18, 2014

I usually don’t take a whole week off from training, but when I do, its usually for a good reason. No Focus T25 this week. Here is a quick synopsis of what has been going on for the past week:

Friday, April 11, 2014
I received my Falco V frame from Falco Bike and took it to Action Sports to begin bike build.
Falco PackagingFalco V Build Parts Falco V Build All Parts Falco V Coming Together

Saturday, April 12
Bike build is complete. Made a mistake by cutting the seat post too short. Since the triathlon on the 13th is a shorter race, I opted to move the seat back to take up some of the slack. Unfortunately this will put a big strain on my lower back during the race. Must get replacement from Falco Bike in order to optimize the bike’s set-up. Tested the bike out and found that it is indeed a fast bike! http://t.co/W3P0pentgL
Falco V All Put Together Falco V Home

Sunday, April 13
Headed to Bonelli Park early in the morning for my first triathlon of the 2014 Season – The Los Angeles Championship Triathlon Series. I was excited to have my new bike and people really seemed to enjoy seeing her for the first time. The air temperature was cooler than the water (67 degrees) and with a short 500 meter swim, I opted to swim without a wetsuit. I probably should have just worn it to practice transitions and get the added buoyancy, but it was also good to get the practice swimming without the suit too. I felt good during the race and thought I was turning in a good time, but it turns out I was off last year’s time by about 9 minutes. A couple of my triathlon friends also had slower times, but when I asked the Race Officials, they said that all of the course was marked exactly as it was last year and for years before.
Falco V at Bonelli

Got back to Bakersfield in time for the Condors Hockey game with the family! That was fun but I started to feel nauseous. Figured I was just tired, but the symptoms continued to get worse as the night went on.
Condors Game

Monday, April 14 thru Wednesday, April 16
Went through a couple days of being doubled over with gut pain. No fun. Nothing I ate helped. Wednesday I started to feel better and went out to eat. May have eaten way too much.

Thursday, April 17 (My Dad’s Birthday)
Headed down to Escondido to get the Falco V outfitted with XLAB hydration and storage systems. What a wealth of knowledge at XLAB – Great people who understand what their customers need and want! This is why XLAB is the leader in hydration and storage solutions for cycling. Keep up the great work!
Falco V at XLAB

During the day, I made the mistake of not eating much and ate a late lunch at In-n-Out. Bad idea. I immediately started to feel horrible and by the time I got home, my stomach was in full revolt again. This was a most unfortunate situation to be in when you are supposed to go to your father’s birthday dinner at one of your favorite restaurants. I ended up not being able to eat, went home, and got into bed. Disgusted.

Friday, April 18, 2014
Average Morning Weigh-in: 168
Breakfast: 
3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra, 2 –  Vector450, and Chocolate Shakeology
Lunch:
Chocolate Shakeology
Dinner: Macaroni and Cheese and Sourdough Bread
Snack: P90X Results & Recovery Formula

Spent the morning in bed trying to recover from my gut issues. I was off of Vector 450 for a few days. Too bad I ran out before my new order came in. I can just imagine how bad this stomach bout would have been if I hadn’t had the immunoglobulin on board. Finally able to eat some food without disturbing my stomach. Well at least not more than eating macaroni and cheese would upset it normally. 🙂 Getting to bed early tonight to help continue with recovery.

Have a Happy Easter!

 

Pepper’s Last Hoorah!

Focus T25 Alpha Phase Day 04 of 70 – April 10, 2014

Morning Weigh-in: 170
Snack: Coffee
Breakfast: 
 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Chocolate Shakeology
Lunch: 
Turkey on Wheat, Pasta Salad
Pre-Workout: 
AcidCheck Caplets and Energy and Endurance Formula
Workout:  Cycling 32 Miles added AcidCheck Granules and Pink Himalayan Salt to Water, GU Energy Gel
Post-Workout: P90X Results & Recovery Formula
Workout:  Focus T25 Ab Intervals
Post-Workout: P90X Results & Recovery Formula
Dinner: Carnitas Fajitas Tacos (Soft Corn Tortilla), Chips and Guacamole
Dessert: Lime Popsicle, Water
Recovery: Foam Rolling on Rumbleroller – 1 hour

Pretty amazing day all the way around. The kids had “Pause and Read” at their school. Their Mom and I spent some time reading to them (Addison read her new Spider Magazine) so much fun!

Addison ReadingDavis listening to Amy Read

After work I was able to join up with a Thursday Group Ride session for a 30ish mile ride. There were rider’s from different ability levels which was awesome. I am sure that most of them set some PR’s today. We were all going after it! Definitely some good hard riding!

Pepper's Last Hoorah

It was the last ride on my Trek Speed Concept TT Bike (affectionately known as Pepper). She has been a great whip and has definitely helped in my training and racing. But as with most thing in life, there is a point at which we all must grow, change, and evolve. And on that note, my new Falco V frame has arrived in Los Angeles as of today and should be making it to Bakersfield mid-day tomorrow. You can be sure that I’ll be posting some pictures when she gets here!

Total Body Circuit Gave Me A Run For My Money

Focus T25 Alpha Phase Day 03 of 70 – April 9, 2014

Morning Weigh-in: 170
Snack: Coffee
Breakfast: 
 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Chocolate Shakeology
Pre-Workout:
 Energy and Endurance Formula
Workout:  Focus T25 Total Body Circuit
Post-Workout: P90X Results & Recovery Formula
Lunch: Terriyaki Chicken Breast
Dinner: Chicken and Vegetables Stir-Fry with Sticky Rice
Dessert: Chocolate with Almonds, Lime Popsicle, Honey Bunches of Oats with 2% Milk
Recovery: Foam Rolling on Rumbleroller – 1 hour

I got killed today by Total Body Circuit. This workout can be a no-joke test of fitness if you try to follow it perfectly. I couldn’t do it but I gave it my best effort. I know that over the next couple of weeks I will hit this workout without fail! And when I do, I know I’ll be one goal closer to being in the shape I need to be to have a successful triathlon season! I am so excited to feel the way I do right now but I know I’ll feel even better each day I keep this going! Loving life!

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!