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

6 Pounds in One Day – Its All Part of the Process

 

As you can imagine when I weighed myself this morning and the scale read 185, I had to reweigh myself another two times. But alas to my surprise I was up six pounds from yesterday morning’s weigh-in. I knew that I was probably not going to be lighter after yesterday’s salty food intake, but six pounds was a head shaker.

Here’s the deal, when you begin a new work out as I have done this week you can expect to gain weight within the first few days. Even though you are burning more calories and your body is using up the fuel you eat, you are also building new muscle. Part of the process of building muscle is that you micro-tear the muscles you are working. When this happens, water rushes in to the muscles to help with the repair process which can be noticed as the muscles become swollen, or as some like to say “swole”. Really the repair process is what we know as the adaptation stage of working out. Our muscles are freaked out by this new workout and the body is trying to adapt to this new routine. So combine this process with a large lunch meat club sandwich, salty fries, and top it off with a sodium time bomb like sushi roles and soy sauce, and congratulations you are going to hold on to ever little bit of water it can find.

So if you happen to gain weight soon after beginning a new workout, don’t worry it is a natural process. Keep going, its quite possible that you wont actually lose any real weight for a week or two, and if you are a woman, its quite possible that you wont lose any weight for more than a month. But the weight isn’t something you should really be concerned with right away. There is truth to the fact that muscle weighs more than fat. As you change your body composition (muscle to fat ratio) your weight will fluctuate. The real proof in the process is how you feel. Your energy levels should begin to increase after a couple days. Your posture will begin to get better. clothes will begin to fit looser. And stress levels should be perceived to be lower as well.

All in all today’s surprise is all just a part of the process and tomorrow is another day closer to my goal!

Training/Nutrition Log
Morning Weigh-in:
 185 (Up 6 lbs. – A reason why you shouldn’t weigh yourself daily)
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: 1/2 Peanut Butter Sandwich and a Granola Bar
Workout: Day 4 of Insanity Max 30: Tabata Power (Maxed Out at 10:40 and videoed my 22 Push-ups during that workout) used Acid Check Granules, Himalayan Pink Salt, Beachbody Performance Hydrate and Energize mixed in water. Rode 10.3 miles to Swim Practice.
Swim Coaching: Swam a little with the kids while coaching swim practice. Rode 10.3 miles home.
Post-Workout: 3 – The Final 3 Capsules for Recovery
Dinner: 
Turkey, Feta, Romaine, and Dijon Mustard on Wheat Bread Sandwich and a bowl of Honey Bunches of Oats with Almond Milk.

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. 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!

 

Swimming with the Kids!

P90X3 Day 69 of 90 – March 21, 2014

Weigh-in: 172
Breakfast: 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Vanilla Shakeology
Lunch: Granola Bar
Dinner: Rotini Pasta Primavera with Breaded Chicken
Snack: Popcorn, Honey Bunches of Oats with Almond Milk, Granola Bar

Dropped weight a bit last night after yesterday fasted cycling and caloric deficit. Loved having those morning Abs! However, I missed a workout today. I haven’t been so good with the P90X3 workouts this month. Not the right way to start out the first day training for the 2014 Ironman Lake Tahoe but I had fun with my kids so that is all that matters, right? I was able to be active with the kids though which is good. We spent some time in the pool and played with the BowSwim. Hoping I’ll be able to get into the pool tomorrow and get in some swimming time again 🙂

On another note and possibly a reoccuring theme you will see for the next 6 months is the fact that I am extremely excited about helping Zerocancer.org raise some money to increase awareness for Prostate Cancer at the IM Lake Tahoe. I love that I am getting to do something good while training for such a milestone event in my life. I hope that people will help me make a difference!

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Will you consider joining me to help ZERO continue to save men’s lives? Just think, you may just help someone you know too! http://www.kintera.org/i.asp?id=1082251-403736426

2014 Ironman Lake Tahoe Anyone?

P90X3 Day 67 of 90 – March 20, 2014

Weigh-in: 175
Breakfast: Coffee
Pre-Workout: Energy and Endurance Formula
Workout: 36.2 Miles Cycling
Post-Workout:  2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Vanilla Shakeology with P90X Results & Recovery Formula mixed in.
Lunch: Protein Bar and Water
Dinner: 3 Pieces of Pizza
Snack: A Few Sour Patch Kids, a Small Bag of Pretzels, Handful of Trail Mix

Somehow this morning’s group ride turned into only a few of us going out for a nice ride out to CALM and up Rattlesnake Canyon and then my first time up to and down Dump Road. then we came back up to Panorama and home. We ended up riding about 36 Miles which is good because I need to up my mileage anyway. You see I made the decision to do the 2014 Ironman Lake Tahoe on September 21. I must be crazy right? Not really. I turn 40 next week I have been thinking about doing this distance (2.4 Mile Swim / 112 Mile Bike / 26.2 Mile Run) but I hadn’t figured that it was going to be this year, until I saw that one of the charities I could race for was Zerocancer.org and there is a way that I can raise money and give a little more meaning to just racing. Taking on this distance is way out of my comfort zone for this season, but I know that I will be training to raise awareness for Prostate Cancer.

Back in December 2009 my father Gary Olson was diagnosed with Prostate Cancer. He had a radical prostatectomy in March 2010 and is in remission. He is having amazing results on his yearly check ups. His last PSA was .004 which is basically nothing! Without groups like ZERO, its possible that he might not be with me today. He is my biggest fan and I love him dearly! I want to take this opportunity to make him proud! So I can’t think of a better way to do it than to bring more attention to prostate cancer, a disease that affects 1 in 6 American men. So I’m joining ZERO – The End of Prostate Cancer at the 2014 IRONMAN LAKE TAHOE with the ZERO Prostate Cancer Endurance Team to help end this horrible disease.

Will you consider joining me to help ZERO continue to save men’s lives? Just think, you may just help someone you know too!

http://www.kintera.org/i.asp?id=1082251-403736426

Sometimes The Best Intentions Don’t Get It Done, But #WalkinWednesday Sure Helps!

P90X3 Day 66 of 90 – March 19, 2014

Weigh-in: 174
Breakfast: 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Vanilla Shakeology, Coffee
Lunch: Chile Verde Bowl (Chile Verde, Rice, Corn Tortillas)
Workout: Walking 1.1 Miles
Dinner: 2 Shredded Chicken Tacos, 1 Shredded Beef Taco, Root Beer
Workout: Walking 1.1 Miles
Snack: Butterfinger Ice Cream

No excuses, I just didn’t get a traditional workout in today. I was working, working, working, and then I was done working and just wanted to spend time with my girlfriend. We enjoyed a nice evening walk to and from our favorite restaurant and even snuck in a little ice cream for the walk home. The weather was beautiful!!

Looking East from the Allen Rd. Westside Parkway OverpassEast

Looking West from the Allen Rd. Westside Parkway OverpassWest

 

What a beautiful way to close the day!

Just Because You Work Hard Doesn’t Mean You get an Award!

P90X3 Day 65 of 90 – March 18, 2014

Weigh-in: 174
Breakfast: 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Vanilla Shakeology, Coffee
Pre-Workout: Energy and Endurance Formula
Workout: 18.2 Miles Cycling
Post-Workout: P90X Results & Recovery Formula
Lunch: 2 Soft Tacos and a Bean Burrito
Dinner: 2 Soft Tacos, Beans and Rice, Chips and Salsa
Snack: 2 Lemon Cookies

Today’s group ride was one of the hardest rides I have experienced in a while. It seemed like no matter what direction we were riding, the wind just wouldn’t let up. We took turns leading the group and cycled through our pulls quickly to conserve our energy but it seemed like personal records for the majority of us was not in the cards. Even though I didn’t get any personal awards for today’s effort, I will put money on the fact that the workout was beneficial for my strength and speed. I was spent after that ride and so were my friends. Some days its not about the awards, its about getting the work done and investing in the future. And the future looks mighty fine!

St. Patrick’s Day 2014

P90X3 Day 64 of 90 – March 17, 2014

Weigh-in: 174
Breakfast: 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Vanilla Shakeology, Coffee
Pre-Workout: Energy and Endurance Formula
Workout: P90X3 Decelerator
Post-Workout: P90X Results & Recovery Formula
Lunch: 2 Soft Tacos and a Bean Burrito, 1 Smith’s Cookie
Dinner: Corned Beef, Cabbage, Carrots
Snack: 2 Smith’s Cookies, 1 Piece Guinness Chocolate Cake, 2 Mini Bagels with Salami and American Cheese

Happy St. Patrick’s Day! What a good food day! Even though the Corned Beef is a bit fatty. Its still yummy! Got a little crazy with the sweets but hoping to burn that off tomorrow on the group ride and playing with the kiddos!

On another note, I received a picture of a new Falco V that is slated to go to Kona, Hawaii this week. The pic here shows the V with a red fade like in Tron. The unit that will be arriving next week will not have the pin striping. Clean black with red Falco and V. It is going to look so clean! If you want this one, I am sure I can set that up for you 😉

Falco V Red Fade

 

Beautiful!