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

What a Week!

So here I am sitting behind my computer on a Sunday afternoon reflecting on this past week in anticipation for the week to come. What a week! I have to tell you how energizing, productive, and fulfilling it was, but I really don’t know where to start. When in doubt, begin at the beginning right?

Monday the 22nd was a great beginning to the week with a good training ride and the start of the fifth and final week of Focus T25 Alpha Phase.

Tuesday was the first day of being a substitute teacher with the Kern High School District at Bakersfield High School (BHS). Later that evening I was honored to begin coaching Age Group Performance swim at Bakersfield Aquatics Club (BAC). In both cases I was impressed by the kids and their eagerness to have someone believe in them and their abilities. Somewhere in the mix of the day’s activities I managed to spend a little time with my kids at the skate park and a late workout.

Wednesday, it was another day at BHS, but this time I was honored to spend my first day helping out with the AFJROTC. These classes are generally student led but I managed to get in some conversations with these young adults. Definitely looking forward to spending a few more days on this assignment. This day was my first coaching swim all by myself. Such a pleasure and fun filled hour and a half with these awesome kids!

Thursday was PT day for the AFJROTC. Right up my alley! Fortunately I am still a bit sore today after five periods of push-ups and sit-ups from their friendly competition and my workout before coaching swim practice later that night.

Friday was another day of subbing AFJROTC and my last double day workout for Focus T25 Alpha Phase. No swim coaching on Fridays 🙁

Saturday started with a two hour morning swim workout with BAC. I had two kids show up and they had a great workout! It was good to hear that they were sore for the workouts earlier in the week and even better to see them perform so well during an interval rich workout on this day. I took some time to talk with the kids and their parents about the importance of recovery and nutrition. Later that afternoon I jumped on my bike for a quick recovery ride from the week’s activities.

And that brings us to Sunday! A well deserved rest day and the Oscars! Enjoy!

Until next week, may your training be strong, and your rest be enjoyable!

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

Happy 2015! Commence #ProjectNewYear!

‪‎Happy New Year‬! Three 3 years ago I started P90X and completed the 90 Day Program, only missing one consecutive day, with the help of my Friend and Coach Michael Ryan.
10897864_10204614575916006_7322144930559614280_nThank you so much for your continued coaching and support Mike.

Well 2015 is here and it’s time for ‪#‎ProjectNewYear‬. I will set activity based goals and systematically achieve successful completion of those goals through daily dedication.
This year one of my goals is to do at least 25 minutes of logged exercise everyday in the ‪Team Beachbody‬ ‪‎Online Super Gym‬. ‪FocusT25‬ is going to be my baseline workout because I know what a great workout it is for me. If you would like to join me in this goal and already have a Beachbody Program, let’s commit to the ‪Beachbody Challenge‬ and get together on Facebook and make sure we ‪#‎pushplayeveryday‬!

If you don’t have a program, contact me or comment on this post and I’ll help get you started!

Energy Bits – Product Review

The time has come! Its finally time to review Energybits! Made from 100% organicallly grown, NON GMO spirulina algae and loaded with 40 nutrients, ENERGYbits® algae tabs have the highest concentration of protein in the world (64%) all for just one calorie per tab.” I have been talking with the very good and patient people at energybits.com since July and so much has happened since then. Originally I was l was looking for a nutritional supplement for the Ironman Lake Tahoe. It seemed like a few days after we spoke, I signed up for two months of rehabilitation for my spine. Not the most opportune time to test out a new product right? Needless to say, after a few weeks of tweaking my spine, I postponed my hopes of completing the Ironman Distance for at least another year. The rehabilitation went well and eventually all of the little pains dissipated and allowed me to be physically active again without making me feel like I was going to pull a muscle or leave me with an excruciating headache.

Towards the end of September I figured I had been holding on to this Energybits product long enough, so I went out for a baseline, caloric deficit ride.  About 10 days later I went out for the same ride in a caloric deficit (the only difference was I ate 30 of the 100% Spirulina Algae energybit tabs) and was able to ride the 20.9 miles 1 minute and 23 seconds faster. http://www.strava.com/segments/1411240/compare/NDgyOTAyMzY4MSw0NzIxMTI3NTcw The weather conditions were similar. Towards the last 30% of the second ride I noticed that my energy level was running higher than the previous ride but I started to get some algae burps. It wasn’t really bad, but definitely a noticeable issue. (I am assuming that with continued use of this product I can learn to adjust the dosage so as to minimize the this issue.) So I thought that this was good information to know. Eating these 30 tablets of Spirulina Algae at a whopping 1 Calorie a pop gave me added energy for just less than 1 hour’s worth of cycling. Now this information could have been slightly skewed because I had just started up another round of P90X2 and just finished the first week of Core Strengthening. (Oct 8. Blog http://wp.me/p2pRzM-EH ) So I was reluctant to show this information as I didn’t really feel it was doing any justice to the testing of the actual product. So again I sat on the remainder of the product, looking for the right time to try it out and scientifically show whether or not this product really gives you a boost in energy and performance as is claimed.

Then came Thanksgiving Break. I had a window of a few days where the weather was perfect and I could control my eating. I said to myself, “Its finally time to review Energybits for real!”

Recently I have been doing really well for 5 to 6 miles of sustained riding. There is a 5.8 mile segment on Strava from Beach Park to Derrells Mini Storage on Alfred Harrel Hwy. This is a technical ride but it has some good straight aways too. I though it might be a good segment to focus on while testing the product. You can see the comparison link at the bottom of this blog. In the interest of keeping the conditions of the testing similar, I tracked my food from the night before, only had my regular supplements prior to riding (except on Day 2 and 3 with the addition of Energybits) and ate nothing else until dinner before starting all over again the next day.

And here it is:

Tuesday, Nov. 25
Dinner: Tri Tip, Pasta, and Vegetables with Marinara Sauce, Dessert

Wednesday Nov. 26
Breakfast: ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastra
Pre-Workout: Energy and Endurance Formula
Workout: Ride #1, Ride #2
Post-Workout: P90X Results & Recovery Formula
Dinner: Tri Tip, Manicotti, Broccolli, Bread, and Dessert

This is the base line ride for testing without the energy bits. I rode the 5.8 mile segment in 14:50. This was my 3rd fastest time ever recorded on this segment and the fastest I had ridden this segment in over a year (Oct. 7, 2013). This is good because it shows that I am operating at a peak performance without limitation 🙂

Thursday Nov. 27
Breakfast: ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastra
Pre-Workout: Energy and Endurance Formula and 30 Tabs EnergybitsWorkout: Ride #1Ride #2 Post-Workout: P90X Results & Recovery Formula and 30 Tabs Recoverybits
Dinner: Turkey, Stuffing, Mashed Potatoes, Yams, Bread, and Dessert

Today’s ride I added the energy bits. I pushed along this ride and put in a nice little sprint at the end to put myself 2 seconds ahead of yesterday’s time. I don’t monitor my time as I ride so I had no way of knowing how close I was to the time of the prior day. But, I usually just ride as hard as I can all of the time anyways, so I’ll take 2 seconds faster. I did notice towards the end of the first ride that I had a bit of the algae burps. Only real negative issue I have noticed with this product so far. Energy-wise, I think it helped me power out that little sprint at the end of the segment.

Friday Nov. 28
Breakfast: ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastra
Pre-Workout: Energy and Endurance Formula and 30 Tabs Energybits Workout: Ride #1Ride #2 Post-Workout: P90X Results & Recovery Formula and 30 Tabs Recoverybits

Today was just a little bonus ride. I had an extra bag of 30 tabs so I decided to finish them off and head out for another ride. The conditions were identical with weather and nutrition so what the heck! And Boom! A Personal Best by 30 seconds from the year before and I retook the KOM for that segment! 30 seconds over 5.8 miles is huge. I didn’t expect such a huge margin of change. I felt strong the whole way and knew that I was moving but to improve that much is not something I expected at all. I can only attribute the benefit to added energy after taking energybits and recoverybits. I can only imagine the added benefit of taking this product everyday and additionally when exercising.

Strava Segments for Comparison:
Beach Park to Derrells 5.8 Miles
http://www.strava.com/segments/1749733/compare/NTI5NzIxNTg4OSw1MjkwMjU3OTAwLDUyODQ4NzEyNTQ= BC Rush .5 Miles http://www.strava.com/segments/6346316/compare/NTI5NzIxNTk3MCw1MjkwMjU3OTcxLDUyODQ4NzEyOTA=

If you would like to try out EnergyBits, you can go to the www.energybits.com website and enter the PROMOcode: BLOG and you will get 10% off of your order! Also on Cyber Monday they are having shipping deals!

Project New Year – Day 54, 55, and 56 – Ryan Out

This may not be the post you were expecting to see from me, but here it goes. Seems to be a trend that I don’t blog on the weekends. Lots of stuff happens on the weekends and I just don’t seem to get to it. This weekend it has been especially tough to swallow. Friday I was thankfully busy with the kids and their school activities. They are so awesome! Since I had a Time Trial on Saturday the kids stayed with my parents. My parents and the kids always seem to enjoy their time together. I had some conditioning to take care of, so it all worked out. The time trial went well. Somehow I set a personal best even though I hadn’t eaten anything but Shakeology since Thursday night (2 Shakes on Friday and one Saturday morning before the race). Emotionally I am a wreck. Financially I am nonexistent. But physically somehow I am enduring even though I know at some point if I keep going like this, surely that will fail as well. Even though it may not seem like it on the surface or through my Facebook feed, I have been avoiding something for a while. I have not been taking care of me and there is nothing of me left to give. I am tapped out. I am sorry if I am letting anyone down but I need to stop this charade. I am not happy. I am not doing well.

And I am done putting on that facade. I had every intention of taking this thing through 120 Days and I may very well complete it, but if I do, I am going to do it for me and no one else as it should be. Life is hard. Being a dad is hard. Being a good ex-husband is hard. Being a significant-other is hard. Success is hard. Getting in shape is hard. Staying in shape is hard. Eating healthy is hard. Being accountable is hard. If you can do it and you really want it, anything is possible. But if you don’t take care of yourself and do the things you need to do to provide a stable foundation for yourself and for the people you love and care about, it can all come crumbling down when the balance gets too far off. Unfortunately, sometimes that crash comes a bit too late and everything you have worked for is suddenly gone or just out of reach. I guess that is where I am right now. Starting over from the beginning.

I apologize to everyone I have let down over the past few years. I thought I was doing what I needed to be doing but apparently that was not the case. I don’t blame any of you for jumping ship, not doing the things I may have asked you to do, or even not wanting to be involved in what I was so excited about sharing with you. I get it. I mean the stuff I do really does work. Health and Fitness wise I have never been in better shape. Mentally and Financially I was never ready to let it work as it has worked for so many of my friends and mentors. And that is where I have failed so many of the people who were closest to me. I am somewhere underneath all of the rubble and it is time to start digging my way out.

I am going to take some time away. Not exactly sure what that means yet, but it is my intention to come back strong and ready to help those people that are ready to accept my help and do what it takes to get to where they want to be. I am not giving up. I know it is possible. We just have to be ready to make it happen for ourselves without any reservations. So for now this is my last blog post. I wish you all the Happiest of Holidays and a Wonderful New Year! I hope to see you on the other side……good journey!

Training:
Friday, November 21, 2014 – Weigh-in: 173
P90X2 X2 Shoulders + Arms and X2 Ab Ripper and X2 Yoga
Saturday, November 22, 2014 – Weigh-in: 170
12.9 Mile Time Trial and Foam Rolling Recovery
Sunday, November 23, 2014 – Weigh-in: 168
P90X2 X2 Recovery + Mobility

Supplements:
ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastraEnergy and Endurance FormulaP90X Results & Recovery Formula

Project New Year – Day 53 – P90X2 Triathlon Training

Today was a scheduled upper body workout. I really had every intention of getting it done too, but the last three days completely trashed my legs. Cycling on Tuesday, Running on Wednesday, and Cycling again today, I just didn’t have it in the tank today. Tomorrow is a Yoga Day so I am hoping to get my Shoulder and Arm workout in before Yoga. I have a time trial on Saturday, so resting the legs and getting in that good Yoga session should be nice 🙂

Nutrition is back on track. Taking the stress off of writing down everything I eat has helped me focus a bit. I feel its like if I don’t have to share what I eat I eat better. Kind of like when you were a kid and someone said you can’t do something so it makes you want to do it. Well it goes the same for me. Being accountable publicly makes me want to eat like crap for some reason. Maybe its from 20 years of self destructive behavior? Maybe its because I can get away with eating like crap for the most part because I am so active now? Whatever the reason, I am glad it isn’t an issue right now. Who else feels like this?

Training:
Thursday, November 20, 2014 – Weigh-in: 172
Cycling 29.7 MilesP90X2 X2 Recovery + Mobility, Foam Rolling

Supplements:
ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastraSuper SumaEnergy and Endurance FormulaP90X Results & Recovery Formula