Dec 27th Workouts

Hello everyone. I survived it through today's workout, they were great especially after my wreck.They helped keep some soreness down from the accident. This morning I did Yoga X for 45 minutes and then ran 3 miles. Tonight I did the Core Synergistics DVD from P90X. There were some crazy moves to do on each of the routines but it helped to stretch my body out and relieve my soreness.

December 26th Workout

This morning I slept in due to not feeling well, but once I got up I performed my workout routine. It was chest shoulders and triceps from P90X. All the push ups were tough, my triceps and chest were spent at the end of routine. Also my shoulders need to get stronger for this routine. Was suppose to run 3 miles this AM also, but was snowing and decided to wait til this evening. Unfortunately I was not able to do my evening routine, I flipped my car this afternoon and that slowed me down for this evening. Tomorrow is another day and will get back on track with running. Just thankful was not hurt and able to continue on this journey and challenge.

Christmas

Merry Christmas! No workout today...just enjoying time with family. Hope everyone's day was wonderful!

Challenge

I know I have not posted since last week. Between crazy work week and my patient's families feeding me all kinds of goodies...didn't feel like working out or anything. But I am back. A buddy of mine and I challenged each other to which could get the leanest over next 16 weeks...wrong thing to do is challenge me. I already challenged myself for San Francisco race and conquered that. Also at end of this challenge, I will participate in the Iron Warrior Dash, 15-20 mile obstacle course race. If anyone that is following this post would like to join in this challenge, that would be great. The more people the more fun...started today. Take a before pic and at end of 16 weeks an after pic. The challenge is on...good luck with whatever your goal or journey may be!

Day 19 Workout

Today I completed my routine. It was the Cardio Plyometric Circuit from Insanity. It was the 2nd time this week had to do this workout. Was able to do more reps and last longer with the routine. One more workout for this week to be over.

Day 18 Workout

Today I did the upper body workout from Insanity. It was an all DB workout and had some exercises I had never seen before, and gave me some ideas for future exercise routines for me to design. I am now looking forward to when this 13 weeks is completed so I can put some of the exercises in these workouts into another intense workout regimen.

Day 17 Workout

Well today has come and gone. This morning I did the Cardio Recovery DVD from Insanity. I was thinking it was going to be an easy stretch type recovery workout from the intense routine the past 2 days. Don't let the title of the workout fool you, it did me. This routine consisted of yoga, balance stretching, pulse squats and lunges, squat and lunge holds...it was work and I have felt it majority of the day. I realized after I got started that these routines never give you a break.

Meal (3) Spaghetti Squash Lasagna

This meal was shared with me by my sister. Thanks sis! I am glad that you have recipes for meals that I can eat.

Spaghetti Squash Lasagna                                                                                                      

1 lb Ground Turkey (Browned)
Spaghetti Squash    (Boiled or Baked til tender)
Dry Zesty Italian Dressing (2)
16 oz low fat cottage cheese
8 oz tomato sauce
Mozzarella Cheese
Low Fat Shred Parmesan Cheese

Mix Italian packets with tomato sauce, add to browned turkey. Boil or bake spaghetti squash until tender then string squash.
In a 9x13 casserole dish, layer the squash on the bottom, then meat sauce, then cottage cheese. Then repeat the process. Finish with spaghetti squash on top. Then layer with Mozzarella cheese and top with 3 Tbs of Parmesan Cheese.
Pre-heat oven to 350. Bake at 350 for 30-35 minutes until bubbles and cheese melts.
                                   

Day 16 Workout

I completed another day of Insanity. Today was Cardio Power and Resistance. It had some crazy triceps exercises. It had lots of lower body squat jumps, run in place with leap, jumping, jumping, jumping. My legs and core have really felt it throughout the day. Another day of crazy sweating with the workout. I can handle this workout. Going to start designing my next 4 week routine. Looks like it will get crazier, thin king of doing P90X in morning and Insanity at night. Got to see how well this works, cause still have to get my running distance in daily. Will post once I design the routine.

Day 15 Workout

Today I completed my new workout routine. I changed up this week and did Insanity Plyometric Cardio Circuit. I don't think I have sweat so much since my last San Francisco Circuit workout.Workout was really good though and taxed my cardio system. I did not get to run today, it was a day of obstacle to prevent that from happening. It was pouring down rain this morning and has rained here all day. The gym I go to had the weight room closed due to new equipment being delivered and installed. I will pick back up with running in the AM. Be a good cold day to run, low is going to be 29 in the AM. Can't wait.

Day 13 Workout

Today was my last P90X routine. I did Kenpo X and Ab Ripper X for my routine. The past 2 weeks I have really increased my core strength, and also feel like my balance has improved. Still need to improve my flexibility. Look forward to being off tomorrow for rest and recovery, and to prepare for next weeks change in routine.

Day 12 Workout and Post Workout Nutrition

Workout for the day is complete. Today I did legs and back on P90X. I have really enjoyed working my back more and seeing my lats develop. My legs were stronger throughout this entire routine. I was able to complete more reps and had better balance with the exercises. I got one more workout in this 2 week routine series. Then as my body has started to get used to the exercises, change is on the way. Make sure to get your post workout nutrition in within the hour after workout. This will optimize muscle repair.

Workout
P90X; Legs and Back

Nutrition:
1 scoop Whey Protein
6-8 oz water
1 cup frozen blueberries/mixed berries
1/2 cup Greek yogurt
Place all in blender and blend until smooth. You can add peanut butter, flax oil,  fresh fruit, etc. The list is endless to what you can add, just watch out, cause if not careful you can add lots of calories into a smoothie. Smoothies just allow for faster digestion to get the nutrients into my body sooner.

Meal (2)

Here is another meal that provides good nutrition to fuel the muscles, keep you full and satisfied, and help with weight loss.
Chili
3 Chicken Breast boiled and shredded
1 lb Ground Turkey
1 can rotelle
2 cans chili tomatoes
2 cans white beans
I used half container of chicken broth as my liquid. I also do not drain the tomatoes or beans. As for spices I used garlic, black pepper, cayenne pepper and habanero pepper and season to my like.

Day 11 Workout

Today I did the Yoga X DVD. I accomplished my goal of adding more time to this routine. I was able to do an hour and fifteen minutes. I don't think my body had ever been twisted and stretched like today. More so than last week. I tried to push further to get more stretch. My hips have felt it today, being sore from stretching more. I was surprised that I could get into the positions, and be able to hold the positions as long as I did for each move. I look forward to my journey to more flexible body.

AM Workout
Yoga X

Day 10 Workout

I have completed another day of workouts. I definitely can tell that getting back on track with my eating has made my workouts stronger as the week has progressed. This morning I was able to use more weight on the P90X shoulder and arms workout. I ran all 6 400m sprints at 6:50-8 min mile pace and 400m recovery at 10 min mile pace. I also got a nice 3 mile jog in this evening. I know it takes determination and will power to complete a routine daily, but I also feel if you have the fuel being burned, you can get through the workouts with more intensity. Conquer one day at a time and in time you will surpass all goals that have been set.

AM Workout
P90X: Shoulders and Arms; Ab Ripper X
1/2 mile jog, 6 400m sprints with 400m recovery. Total 3.5 miles

PM Workout
3 mile jog- tonight did 26:56 sec. Just wanted a slow pace this tonight.
I did learn something over, that I already knew. I like running in the Vibrams, and tonight I only had my tennis shoes. Even though they are the Nike Free barefoot trainers, it is not the same. I run smoother and with less effort when running in the Vibrams.

Day 9 Workout

Another day has been completed. My workout was a lot better today. One day after back to my regular eating, my energy levels were back up my normal levels. It shows how important nutrition is to achieving your daily and over all goals. Today I did Plyometrics from the P90X DVD series. It is amazing what a week makes when you come back to the routine again. My balance and endurance were extremely better. I was able to do the exercises completely without fatigue and the one leg activities I was able to complete without loss of balance. This evening I ran, but weather was bad so had to run on treadmill. I am not a fan of the treadmill. No matter what weather gives you, continue training at all cost to become more fit individual.

AM Workout
P90X-Plyometrics

PM Workout
3 miles

Day 8 Workouts

I have completed my workout routines for the day. My morning workout suffered a little, but it was from the obstacles I had this weekend that I talked about in my earlier blog. The AM sprints were not effective and only completed 2 of the 6-400m sprints. So as I have mentioned how important nutrition is to making progress on weight loss, it is extremely vital to maintaining the proper fuel for working out. With any workout though, I pushed through to the best of my ability.
Morning Workout
P90X Chest and Back; Ab Ripper X
1/2 mile jog, 2-400m sprints with 400m recovery

Evening Workout
4 mile jog- 33 min 18 sec

Remember, you might have set backs. Just forget it and push through. Today might not be the best workout you have done, but at least you gave effort and did something. Tomorrow will be better!

Obstacles

As we journey through life, no matter what it is we are trying to accomplish there is always obstacles. My obstacle on this journey to become healthier more fit individual is the weekends I have my girls. I am a divorced, single dad and when I have my baby girls, we are always baking or cooking sweets or eating out at places that I normally would not go. This past weekend was no different. We had pancakes for breakfast, baked Christmas cookies, etc. I always join in on the eating of them. I am a sweet junkie and sometimes it gets the best of me. As long as I never eat anything sweet, unhealthy, etc, I never crave our attempt to eat it. Once I eat one, that is all she wrote, I am back for many more. We all are going to have these obstacles, all I can say is enjoy that day or weekend, but as soon as possible get back on track. I promised my self last night before bed that I will not eat anything like that again til Christmas weekend when at my family's house. So if you are like me and have these type obstacles, or whatever the obstacle is, work your way through it and get get back on track. It is a journey for a reason, there will always  be ups and downs, but in the end accomplishing your goals is the best reward.

Weight loss tips

Tips for staying on track with your weight loss goals and nutrition. Preparation is the biggest and most important key to this. Every Sunday I prepare the majority of my food for the week. This ensures me that I am eating right and prevents me from grabbing fast food or snacks at a convenient store. I place my food in individual Tupperware containers to carry with me for lunch. For snacks I boil several eggs and peel, then store in refrigerator. That way can grab one every morning to put in my cooler for the day. I keep plenty of fruit to grab and place in my cooler for the day. I buy mixed nuts and divide out into 1/4 cups for a snack. All this sounds like lots of work, but in the long run saves time in mornings and keeps me on track. Another tip is drinking plenty of water. Try to stay away from diet drinks they tend to make people crave carbs and store body fat. Water is the best way to lose weight, stay hydrated and fight hunger cravings. Most of time you are not hungry, just thirsty. Preparation is key. Stay focused and enjoy your journey to improved health.

Day 6 Workout

Today was my last workout for the week. Workout was Kenpo X, focusing on martial arts moves to help strengthen the core and muscles of the body along with improving flexibility. Felt good to get through it, but I am looking forward more to relaxing the rest of the day and tomorrow to recover for next weeks workout routine. Enjoy your weekend whether it is working out, resting or enjoying the great football games on TV with friends and family.

Cheat Meal

Oh yeah! About to enjoy a cheat meal at Red Robin. I have learned that to stay on course with your eating program, it is good to allow yourself a 'bad' meal once a week! By doing so you control the cravings for sweets, fast food, etc. It also prevents me from binging on food not good for me.

Day 5 Workout

Day 5 is in the books. I did legs and back on P90X this AM. I found out that with all the workouts I did over the past 26 weeks that my legs were neglected jus a little bit. I have never liked lunges and they do lots of them on this workout. Very shakey during leg routines. I have noticed though, 26 weeks ago when I started everything, I was only able to do 6-8 pull ups with about 100 lbs of assistance and the last workout before San Francisco could do 15-20 with 20 lbs assistance, now I can do 8-10 reps per set without asistance. I am excited about that. So it shows with hard work and determination that you can accomplish anything that you set your mind to. You might have periods of time that you fail, but don't give up, continue pushing and the rewards will be worth it.

Day 4 Workout

I have completed my workouts for the day. As I posted earlier today in my 'Goals' post that I did Yoga X, I am still little sore from the stretching. As I said earlier though, that my goal s to improve my flexibility and I will continue to work hard to achieve that goal. I also swam this morning after yoga. That I believe is the best cross training that I can do. This evening I did a 3 mile run. It is my last distance run for the week. Continue working hard and all goals can be achieved.

Goals

During this morning's workout session of Yoga X in P90X series, I realized that I am not flexible. I really struggled with being put in some of the positions and having to stretch. Stretching is something I normally don't do much of. Also I was only able to do 40 min of the hour and half workout. So I have set a couple of new goals within my quest to reach my ultimate goal.
1. To improve my flexibility
2. To add 10-15 min each time I do the Yoga X DVD until can complete entire workout.
These are certainly attainable. I know that yoga will improve my running, and will assist me in becoming a more fit and healthy individual!

Day 3 Workout

Well...day 3 is in the books. Figured with the schedule I have been doing I would be worn out every night, but my enegy levels seem to be increasing. That is a great thing. Today's workouts were great!
AM Workout
P90X Shoulders and Arms
Ab Ripper X
Jogged 1/2 mile, then ran 8-200m sprinters with 200m recovery jog
5 Stadiums

PM Workout
3 mile jog

Already looking forward to tomorrow's workout routine.

Workout routine

I have been asked by several of my friends to post one of my workouts that I designed to train for my race in San Francisco. The following was my routine that I did for the first 4 weeks:
Run 2 miles 21 min
Rest 2 minutes
Spider man push ups 1 min
Rest 15 sec
Jump Rope 1 min
Rest 15 sec
Leap Frogs 1 min
Rest 15 sec
Everest 1 min
Rest 15 sec
Box Jumps 1 min
Rest 15 sec
Burpees 1 min
Rest 2 min
Run 1 mile @ 8% incline 15 min
Rest 2 min
Towel Pull ups 1 min
Rest 15 sec
Ski Jumps 1 min
Rest 15 sec
Wide grip pull ups 1 min
Rest 15 sec
Dips 1 min
Rest 15 sec
Squat Thrust 1 min
Rest 15 sec
Lateral Lunge 1 min
Rest 2 min
Run 2 miles 21 min
Rest 2 min
DB curls 1 min
Rest 15 sec
Kettle Bell swings 1 min
Rest 15 sec
Walkouts 1 min
Rest 15 secs
Split Jumps 1 min
Rest 15 sec
Rows 1 min
Rest 15 sec
Back extensions 1 min
Done
If anyone has any questions about what some of these exercises, please ask.

Day 2 PM Run

This evening had a great 3 mile jog at 8:30 per mile pace to maintain my running endurance while I am focusing on increasing my strength. 

Meal

The following is another one of my meals. This is my version of Shepherd's Pie.

Top View
 

Side View

 The Shepherd's pie is made with ground turkey, seasoned to like, pureed tomatoes and green chilis, then topped with mixture of butternut squash and delicata squash (boiled til tender and smashed together), then covered with little cheese and baked at 350 for 30 minutes.

 

 

   





 

Finished Product

Day 2 AM Workout

Morning workout complete. I did Plyometrics Workout from P90X. I thought with all that I had done to get ready for San Francisco I was in pretty good shape, well this workout kicked my butt. I dug down and got through it, but was my breathing and HR elevated. Afterwards went to the pool and swam 1/2 mile. I have found that swimming improves my cardio, strength and improved my ability to run further without fatiguing. Remember to start slow with any activity you encounter and gradually build as endurance improves.

Day 1 PM Run

Easy 3 mile jog. Not important on how fast the run is done. Building endurance with a steady pace and gradually increasing your distance, will allow for improved stamina and running strength. Overtime this will lead to faster runs and improved cardiovascular system.

AM workout

Started my new workout program for next 13 weeks. Today was chest and back with P90X. This workout does not require many weights to complete, mainly push ups and pull ups. Then did the Ab Ripper X routine for core. After workout did 1/2 mile jog, followed by 6-200m sprints with 200m recovery. Then 5 stadiums to complete the workout. I am not asking anyone to complete or attempt to do any of my exercise routines. I have built up to doing workouts that are a little on the crazy side. Start slow with any routine you do, adjust the routine to make it your own and adapt it to more functional goals that need to be accomplished. It is not how much are how hard you go, but the fact that you are out doing that will make a change in your life.

Nutrition

This is the kind of meal I eat and have eaten the past 26 weeks while on this journey.


Baked Chicken Spaghetti

The baked chicken spaghetti that I made does not have pasta in it. I made with boiled chicken shredded, spaghetti squash, spaghetti sauce, mozzarella and parmesan cheese.

Next phase preparation

Today I have began my preparation for the next phase of my fitness journey. I have set up my routine for the next 13 weeks. I will alternating P90X and Insanity every 2 weeks along with running sprints in AM 3 days a week, swimming 1/2 mile 2 days a week and running 3-5 miles 4 nights a week. With the weather getting colder, the running will be tougher on my body. Nutrition during this time will be very improtant. I will continue following my Paleo style eating adding beans at night to my meal for some complex carbs. I would enjoy any recipe suggestions that can be used with this style eating. Also I encourage the development of your own workout programs to fit your lifestyle. I found by developing my own, it has allowed me to continue my fitness journey without burnout. If anyone has a workout that they have designed and would like to share for me or anyone else to try, please post. I will be more than willing to try new workouts, for me the crazier the better. Stay focused and determined cause a new "you" could be right around the corner.

Turkey Trot 5K Huntsville, AL

Happy Thanksgiving! Nothing like a morning 5K race to kick off Thanksgiving. Hope everyone enjoys eating today!

San Francisco

On Sunday, 11/18/2012, I ran a 10.2 mile obstacle course race hosted by Men's Health. This was an amazing event and accomplishment for myself. This journey started 26 weeks ago after running a race on May 20, 2012 in North Carolina. I weighed 262 lbs and had over 50 inch waist. My diet consisted of chocolate milk and donuts after workouts and fast food 4-5 times a week. I had my picture made without a shirt on and realized while looking at the picture that my weight was getting out of control. I started by changing my eating to more lean meats with fruit and vegetables. I added some weight lifting in with my cardio 3 times a week. After less than a month I set a goal to come out to San Francisco and run in the Men's Health Urbanathlon. I changed my workouts to consist of running with several one minute exercises spaced at certain intervals throughout my runs. Most of the running took place on treadmill, allowing me more access to types of equipment needed to workout. Typical workout consisted of 3 to 4 rounds of intervals running and exercises. Every 4 weeks I changed my running duration, intensity, grade % and switched up my exercises. Majority of my exercises could be done without weights. I have lost a total of 69 lbs, weighing 193 lbs, and lost over 12 1/4 inches from my waist. I completed the Men's Health Urbanathlon on Sunday in 1:40:42 something that I would not ever have been able to accomplish with the way I was going. My journey to a more fit and healthy individual has just begun. Pictures below are a before picture on May 20, 2012 and now picture Nov 17, 2012.