Day 18

Photo Credit: DVIDSHUB

Okay, it's settled I have decided to start over from day 1 on a specific program... P90X.  I'll continue the subject counter but I'll use the subheading as the actual day.  Today will be considered the fit test.  Like in INSANITY there is a fit test that you complete so that you can monitor your progress.  You do specific exercises with set time limits and in some cases you have a target number to reach and in others you are maxing out to see how many reps you can complete.  Again, taking time off is a BAD idea because not only is it hard to get back into the groove, it's hard on the body to go "on" then "off" then back "on" again (at least it feels hard on MY body).  Soooo to make it official:

FIT TEST

I think this is a good idea to start over and its fair to the program because if I don't start over I've cheated P90X out of 2 weeks of exercise routines and forcing them to show results in 70 something days.  I think that I will start seeing results in two weeks but... Let me keep them honest and we'll all see what happens.  Once I build the courage I'll post my before pictures.  Let's see what happens.  Check me out tomorrow, I'll have something to talk about...

P90X baby!

Day 17

Photo Credit: Alan Cleaver

Okay now day 17 but day 3 of insanity and I think I must have been INSANE to even start.  Although I have only been doing the fit test, I am thinking that I might not be ready for this one yet.   I have really been wanting to  get back to P90X  to see if I can repeat the results (I lost 25 pounds but stopped working out and gained it right back when I stopped my routine.)  Well I've decided to step back from Insanity and get back into my 90 day plan on the P90X workout... I'll keep  you posted.. Thanks for comin'!

Day 16

Photo by Marc Samsom

Okay now INSANITY is a trip.  The fit test is 20 minutes, and the workout is 45 minutes.  Pretty much it has the same routines as the fit test but double speed and reps. I had to stop this exercise and went back to the fit test.  That had me winded when I took it and I figure it will be my exercise routine to build me up to complete one class going regular speed. I'm tired.  Gonna rest now.  Be back tomorrow.

What Day is it again? Day 15

Thanks to The U.S. Army for this photo.

In actuality it is Day 1 because I feel like each time I take a day off, I need to start over but that's defeating the point which will shatter a regular person's drive.  I'm reaching out to all the regular people in the world to offer support, understanding and SUCCESS!  If I can do it, then anyone can. 

 

Day 15 - I started INSANITY and as its namesake suggests, it is insanity to me!  I just did the 20 minute fit test and my legs were burning, my arms and shoulders on fire.  I only did it at half speed because I could tell from the beginning I might not be quite ready for INSANITY...  I wanted to try it because there are no "accessories" needed and there aren't any (except for an optional heart rate monitor just to make sure you're working out in your "zone" but not necessary).  Alright folks I'll keep ya'll posted.

An Acre Of Attitudes

Thanks to Lincolnian (Brian) for this photo. 

Here is a post from Seth Godin. Although it is not specifically about getting fit, it does speak to having an attitude of success. Let's be successful at getting fit this year!

"Everyone is given an acre of attitudes at birth. It's yours to tend and garden and weed and live with. You can plant bitterness or good humor. Feel free to fertilize and tend the feelings and approaches that you want to spend time with. Unless you hurt someone, this acre is all yours.

Probably worth putting up a decent fence, so that only the attitudes that you choose will have a chance to put down seeds, but it's certainly a bad idea to put up a wall, because a walled garden is no good to anyone passing by. You get to decide what comes through your fence gate, right?

Watching out for invasive species—spending sufficient time on weeding and pruning and staking seem to be incredibly powerful tools for accomplishing the life you want. I refuse to accept that an attitude is an accident of birth or an unchangeable constant. That would be truly horrible to contemplate."

One Woman's Week At The Gym

Found this in my inbox, and even though I am not a woman, I can relate to the sentiment.

"A Woman’s Week at the Gym 

Thanks to Neeta Lind for this photo.

Dear Diary, 

For my birthday this year, my Husband (the dear) purchased a week of personal training at the local health club for me. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try. 

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. My husband seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress. 

MONDAY: 

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god – with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!! Christo gave me a tour and showed me the machines. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring! Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around.. This is going to be a FANTASTIC week!! 

TUESDAY: 

I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT!! It’s a whole new life for me. 

WEDNESDAY: 

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t try to steer or stop. I parked on top of a GEO in the club parking lot. Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other shit too. 

THURSDAY: 

Asshole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late – it took me that long to tie my shoes. He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me. Then, as punishment, he put me on the rowing machine — which I sank. 

FRIDAY: 

I hate that bastard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it. Christo wanted me to work on my triceps. I don’t have any triceps! And if you don’t want dents in the floor, don’t hand me the damn barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or the choir director? 

SATURDAY: 

Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel. 

SUNDAY: 

I’m having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun — like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!! "

I'm Not Done

Okay, things have been difficult, did I say I was not a professional?  I'm victim to the flakiness of 'regular' people when it comes to this exercise workout thing...  I admit that when I started this, I was gungho and I expected to continue on this for the next 90 days and I would handle it like a pro.  Well, like a pro flaker I guess but... I ain't done yet.  I did get my workout on yesterday before work I got my 20 minutes in.  My goal is to at minimum jump around for 20 to 30 minutes.  I actually do well with my videos it's just carving out the time required to make sure I 'get it in'!  I do see a slight change in my physique but I needed a lot of work when I started and all that work is STILL NEEDED!  Today I didn't get any workout time in except for 5 minutes of stretching which I don't count but probably should since it's 'something'.  Other than give everyone an account of my progress and activities I am committed to being honest with you through my peaks and valleys (seems like it's all down hill at this point) and I am confident that eventually I'll start climbing one of these mountains to reach the top.  Don't drop off yet cuz then you'll miss it!  Thanks for hangin' tight and I am hoping that when I'm not giving you my daily breakdown that you get some good information from the articles that are posted.  Feel free to reach out and drop me a bit of encouragement as well.  Come back and stay tuned!

Day Fourteen

Up early today.  I had to put in a little extra OT at the job.  Now I gotta put some extra into my workout, but it's 10:30pm, and I'll be at work at 6:30am for another 4 hours.  That means I'll hang out with Tony on Friday and Saturday and the plan will be to do something different.  I might either go with Plyometrics/Yoga or CardioX/AbRipper X...  I'm thinkin' plyo because I know AbRipper X hurts... :-(  Let there be no mistake, Plyometrics is ridiculously hard but AbRipper does hurt...  I have not weighed myself but I see a slight tightening of my upper body muscles.  Whoop whoop...  Beachbody we're gettin' there!  Let's keep this pushin'!

Day Thirteen

Now it's back on track.  I went to sleep early and woke up early, so I got in my 58 minutes worth of Tony Horton and Kenpo X.  I think I like it because I'm familiar with the moves and it's getting easier and easier to do.  Now that I'm back to getting on my workout routine, I gotta combine that with eating better.  I'm doing okay with my eating habits, but I'm skipping meals and opting for fast food instead of a home cooked meal. Well, anyone feel free to toss out some suggestions and we'll go from there... I'll report back mañana.

Day Twelve Part Two

The best motivator is the Nike slogan, "Just do it".  After I blogged that I was starting my workout, I really felt like flaking but then I thought about what I would write the next day and didn't want to jeapordize my credibility by telling you one thing and doing another.  So, I grudgingly started my workout and slowly but surely got into it.  By the end of the routine I was sweating (as I knew I would), and I felt really good about the exercises I had just completed.  It must have been those endorphines we hear so much about that give us that 'natural' high because my body had a certain positive warmth to it.  I had that 'feeling good' sensation.  Get up and get started,  your body will reward you for it!!!! Beachbody, here we come!

Day Twelve Part One

Okay, last night at about 9:45 I psyched myself up for a workout:  I am getting ready to start my workout now.  Finished dinner about 1 1/2 hours ago and I'm going to elevate the heart and burn off some of these calories.  Tonight I'm back at it with Kenpo X.  I am exhausted after another 11 hour day, but I gotta at least put in these 54 minutes for my health and well being.  Let's get back at it!

Day Eleven

I meant to post this yesterday.  Sorry for the lag.


My routine is 'make as you go' cardio.  Again, sticking with the P90X series until I get INSANITY my workouts revolve around the non-prop vidoes.  Kenpo X is my preferred routine but not because it's easy, but I think my former martial arts training endears me to the program.  Full of kicks, punching combinations and blocks, Kenpo X will definately help you lose a pound of water weight easily.  Tony makes sure to stretch and warm your muscles before getting into it because you will feel it if you have not been working out often.  


Now my confession, I didn't complete the entire workout.. as a matter of fact I made it 15 minutes into the video when I had an emergency.  Perfect segue for me to remind all my folks about diet.  What you eat is so important to your overall health; it cannot be understated.  Side track: we celebrated my niece's 15th birthday at a restaurant from  my youth which has recently revitalized and is operating nearby.  Their signature food is ice cream, and I'm lactose intolerant.  When it came to exercising this morning, my body had it's own agenda.  So this morning 15 minutes into the stretches, my body did a stretch that lead to me leaving my workout floor to my inner office.  Whether you're intolerant to dairy or not, your body requires the proper fuel to continue creating the incredible you you are.  Stay fit!

In the Mood for Weight Loss: Tips for Improving Your Mood while Dieting

Many people on diets report being irritable, moody, and even downright depressed.  Exercise increases serotonin levels, which improve mood, so it is important to include regular periods of physical activity in your schedule.  Exercise is a must when taking steps to live a healthier lifestyle, but there are other ways to improve your mood while dieting.

· Eat frequently.  Eating small frequent meals helps you to stay level emotionally.  By eating every four to five hours, you will keep hunger pains away and avoid binge eating.

· Eat healthy carbohydrates.  Healthy carbs increase serotonin levels and, by extension, enhance mood. 

· Increase your intake of B-vitamins.  B-vitamins are known to stave away depression and lift moods.  Try eating more oatmeal, lentils, sunflower seeds, broccoli, and shellfish.

· Diversify.  Instead of cutting fat out totally, maintain a proper chemical balance by eating healthy fats such as avocado, salmon, olive oil, and nuts.

· Be fiber-rich.  In addition to helping you feel full longer, fiber helps maintain a steady blood sugar level.  By reducing swings in blood sugar levels, fiber also reduces mood swings.

Follow these tips to diet happy.

Back in the Saddle

Okay folks, I must now eat crow and send my most humble apologies. I know this is a new blog, and I can't be taking days off and stuff but sometimes life gets in the way.  I haven't quit working out; I've been been failing at my time managment.  Over the past two weeks I have worked out a total of five times... three times last week and two times this past week.  I have done three beachbody workouts and did one workout with my cousin in his garage with weights and one quickie exercise at home doing a combination of jumping jacks (in memory of the late Jack Lalanne), sit ups, and push ups.  I am totally committed to my body transformation but remember, I'm just like you.  I'm not a personal trainer or some retired athlete or an exercise freak, I'm just a guy living life that ended up gaining an extra 50 pounds that I want to give back to the food gods.  I have also been working some OT (I think I mentioned my 50 hour workweeks that have transitioned to 55-60 hour workweeks) which encrouches on my exercise schedule but I have made some rearrangements and will be back on track next week.  

I have made the decision to invest in INSANITY because after speaking to a couple of personal friends and hearing about the workout it may fit better with my situation.  My situation is that I'm really limited on time and these routines are about 10 minutes shorter than P90X (which average 55 minutes, INSANITY averages 45-per my contacts) and don't require any props such as weights, strength bands, pull-up bars, yoga mats, etc.  All of those things are not necessary for P90X but they are part of the routine and you feel lacking if you don't have proper equipment.  When I start back next week if I haven't gotten my hands on INSANITY, then I'll be doing one of my P90X workouts that don't use the equipment.

 

Thanks for hangin' in there with me on my journey and I hope that at least you've gotten something out of the interesting articles we've kept posting.  Ciao!

Cycle of Stress

Stress initiates inactivity.  This lack of activity is the precursor to both depression and WEIGHT GAIN.  Yes, stress leads to weight gain.  This study was published online in April 2010.  It indicates that depression also contributes to weight gain by increasing appetite while simultaneously decreasing the motivation to be physically active.  But how does stress fit in?  Well in many instances stressful factors reduce the amount of time we have for physical activity.  Once we begin to cut out physical activity, we begin to gain weight which leads to depression, less activity and more eating.  The cycle goes around and around.  To break the cycle we should do one thing:  stress less.  Exercise helps relieve stress, and it increases the body's metabolism.  The fact that exercise uses up those calories taken in during the day proves that just exercising 15 minutes a day can make a difference.  P90X where is my 15 minute workout?

Day Ten

Day 11 (10)

Okay so there was no day 10, ya boy blew it but that just meant I had to come back hard, and I started my first day of P90X.  This is my second time starting this series, but I'm gonna cheat.  I'm just letting you know before hand so you don't have to tell me I'm doing it wrong.  I have a pull up bar and weights, but due to some differences of opinion I am not using my pullup bar in the house, and I am not in the mood to lug my weights back and forth from the garage to the house, so I'm sticking with non-weight/pull-up bar exercises.  There are at least 3 dvd's that don't require weights; Kenpo X, Cardio X, and Stretch X.  After listing them, I know of two others that fit the same category; Yoga X and Plyometrics.  Plyometrics is INSANE so I'll save that for the middle of the week (if I do it yet) and Yoga X is 1 1/2 hours so that will have to be an evening exercise or one for the weekend.

Now my confession going into this past weekend... I blew my Friday workout (no motivation whatsoever) and I didn't make it up at all Saturday or Sunday.  Although I thought about it, thinking about it was the most exercising I did.  Not ony did I not exercise, but I ate like a kid in a candy store.  It was my son's 6th birthday party so I HAD to taste a few of his birthday cup cakes.  I HAD to make sure the chocolate cupcakes were as good as the yellowcake cupcakes.  Not only did I have to check quality but also consistency to make sure the there were no bad cupcakes in the bunch.  Now it wouldn't be right if I ate ALL of the cupcakes but I had to make sure I was statistically accurate in declaring that the cupcakes were above par for quality and tastiness.  ;-)  Well I'm sure those cupcakes added a few weeks to my attainment of that beachbody but I'll use it to strengthen my resolve.

Thanks for the last two weeks Chalene, Tony it's me and you now buddy.  Check back with me tomorrow and I'll keep you posted.

"Do your best, and forget the rest" - Tony Horton

Motivation

What is your motivation?  When making any type of commitment, consider the motivation.  In order to start an action, you must commit to going through the process involved in performing the action.  (What motivates you?)  After that decision, you must decide to continue to do those actions again to see success.  Make health your goal and see the results long-term.  Use P90X to reach your temporary goal of having a beachbody.  If your motivation is a longterm goal, then your effort will produce longterm results rather than the up and down roller coaster of yo-yo dieting or exercising.  Do a little everyday and control your food and drink portions.  Exercise to reach your goal of a revitalized body.  Focus on hydration; drink water.  Be well.  Stress adds pounds too.  Focus on health.  Let that be your motivator.

Days Seven, Eight, and Nine

Okay so I've been slacking a little but that doesn't mean I haven't been working out, but I've been slacking there too.  


Day 7 
Went well.  At least I completed the 45 minute punch, kick, jam that I started last week.  Still a little tired when I wake but it's pretty much routine.  


Day 8 
Well, I flaked. 20 minutes into the workout I talked myself out of continuing as I got started a little late and my dvd player decided to slack on me.  It's an old combo dvd player (dvd & vhs cassette combo) and sometimes it won't play dvd's, burned, brand new or otherwise.  Since I started late I convinced myself to end the workout early but told myself I'd do an excercise that evening.  I came home after another 10 hour day still somewhat enthused about an evening workout but fizzled on the couch in front of the TV.  


Day 9 
I completely bombed, I started the 45 minute video but switched to the 20 minute video (jumping around for 20 minutes is better than nothing right?)... Well I didn't even do the complete 20 minutes.  After 5 minutes into this routine I had an urge to expel last night's dinner.  Nature calls and sometimes we have to answer, but instead of pausing the video, I let it play.  I came back with 7 minutes left.  I finished that and called it a wrap.  I think I need to examine everything from food, to exercise routine, to amount of sleep.  It may be one thing or all of them BUT... I'm not quiting.  I'll figure this out and get that beachbody I'm aiming for!!!!

Check ya'll tomorra!

Tips to Avoid Exercise Burnout

The beginning of a new year brings tons of resolutions.  Weight loss often tops the list as a reachable goal.  In order to reach this goal, it might be surprising to know that moderation is key.  Exercise burnout can cause the most committed person to end their workout routine and give up their weight loss goals, but it does not have to be that way.  Consistency in scheduling your exercise time is important, but so is variety.

To avoid exercise burnout follow these tips:

• Start out slowly.  In the beginning take your time getting used to the workout.  Exercise for 20 minutes and work your way up to the desired amount of time you would like to exercise.
• Mix it up.  Change your workout completely every 8-12 weeks.  This gives you something to look forward to as you reach your exercise goals.
• Do a different workout on alternating days.  The same workout can get boring when it is repeated everyday.  I love the beachbody workouts for this reason: there is so much to choose from. 
• Recurring injuries may be a sign that you are exercising too much.  When injuries occur, take a break from doing the exercise that caused the injury.  Give your body a chance to heal.  Find a different way to exercise that muscle group.
• Try something unique every 3 months.  You may find a new exercise to include into your routine.
• Every 3-6 months take a week off.  This allows you to regenerate the energy you need to continue your workouts, and it is a reward for reaching your workout goals.

Day Six

Hey folks, okay I slipped up... today is supposed to be day 7 instead it's day 6 (I took an extra day of rest, not because I needed it but because it was convenient).  I went to work on Saturday and when I came home my wife was in clean up mode which means everyone is in clean up mode.  After the clean up, the plan was to get in a P90X excersice but instead I lounged on the couch like a potato.  Today I planned to start P90X but I changed my mind last night when I went to sleep at midnight instead of 9pm.  I am going to play it by ear with regard to which workout I will do, but most definately I will continue my daily workout regiment.  See you tomorrow.  "Do your best and forget the rest"-Tony Horton, P90X creator.

Water Me

Don't underestimate the power of water.  Drinking two glasses of water (16 oz.) before every meal will help you eat less.  Now, research has shown that only those over 35 benefited from this aspect of drinking water, but there's another benefit that drinking more water gives to dieters: increased metabolism.  Since water helps the body flush toxins out, drinking more water allows more toxins to be flushed out.  When the body continually has enough water on hand, your liver will work more efficiently to metabolize the fat and get it out of your body.  Not drinking enough water causes your body to bloat.  This happens because your body thinks it is not going to get more water anytime soon, so it holds on to the water it does get.  Once you start drinking more water, the old water goes out, and your body loses the bloat.  In a nutshell, I'm adding two glasses of water before every meal to my weight loss plan.  Between P90X, healthy eating, and drinking water, I should reach my goals.

Day Five

I got a bit more sleep last night (not much about an extra 30mins).  One more day of workouts, then a one day rest.  I may not get the extra sleep tonight, but I sure will tomorrow morning.  The workout was cool, I think my legs may be a little fatigued because they seemed to burn a bit more today than usual.  I also notice putting more energy into the workout now that I'm used to the routines.  I know that once I start P90X it'll be more difficult to get used to the workouts because each day is a different workout rather than the same routine everyday (which is what I'm doing now using Turbo Jam: Kick, Punch, Jam).  Time to get ready for work, I'll keep everyone in the loop.  Laters!

Days Three and Four

Day 3

Up and at it!  I started it and smashed it... I'm feeling next week is the time for upgrading to the next level.  This is definitely a warm-up to prepare my body for the torture of P90X.  Blog more later.

 

Day 4

This was a little difficult.  I gotta start getting more sleep.  Right now my schedule requires that I go to bed around 11pm and wake at 5am and immediately start my workout.  That is 6 hours of sleep and people say that we need at least 8... hmmm... If I start P90X, that's an extra 15 minutes in the workout with 3x the intensity.  Yeah, tonight I'm gonna crash earlier and see how I feel tomorrow.  I'll let ya'll know.  Til then!!!

Day Two

I feel like I'm on a good routine. It was easy to get up yesterday, and it was the same this morning.  I called my coach, Morgan, to give him a little encouragement that he wasn't alone, and I started my routine. I'm still using Turbo Jam: Punch, Kick, Jam, but I'm feeling almost ready to graduate to P90X.  I'm not sure because that's an extra 15 minutes to the workout, and I'll have to get up that much earlier to make sure I get to work on time.  I'll probably just wait until next week and stick with my original plan.  I also notice myself making better food selections.  Partly because I hate to be working out so I can maintain my belly blob and not improve and partly because my body is craving more nutritional fuel.  Well, 2 days down, 58 to go!!!

Day One

Yesterday was day 1.  it wasn't that hard but I did cheat and instead of starting P90X I went with Chalene Johnson's Turbo Jam: Punch, Kick, Jam.  This exercise is 45 minutes and I like it because of the punches and kicks, of course, but Chalene introduces her audience to capoera, brazilian martial arts.  It's not like anyone is going to become a martial arts expert but it makes the workout go that much faster and makes it less work and more fun.  My workout buddy in Illinois is on his program too, Insanity.  1 down 59 to go!!!! Stay Tuned.