Thursday, December 27, 2012
Dec 27th Workouts
Wednesday, December 26, 2012
December 26th Workout
Tuesday, December 25, 2012
Christmas
Merry Christmas! No workout today...just enjoying time with family. Hope everyone's day was wonderful!
Monday, December 24, 2012
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!
Friday, December 14, 2012
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.
Thursday, December 13, 2012
Day 18 Workout
Wednesday, December 12, 2012
Day 17 Workout
Tuesday, December 11, 2012
Meal (3) 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
Monday, December 10, 2012
Day 15 Workout
Saturday, December 8, 2012
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.
Friday, December 7, 2012
Day 12 Workout and Post Workout Nutrition
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.
Thursday, December 6, 2012
Meal (2)
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
AM Workout
Yoga X
Wednesday, December 5, 2012
Day 10 Workout
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.
Tuesday, December 4, 2012
Day 9 Workout
AM Workout
P90X-Plyometrics
PM Workout
3 miles
Monday, December 3, 2012
Day 8 Workouts
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
Sunday, December 2, 2012
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.
Saturday, December 1, 2012
Day 6 Workout
Friday, November 30, 2012
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
Thursday, November 29, 2012
Day 4 Workout
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!
Wednesday, November 28, 2012
Day 3 Workout
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.
Tuesday, November 27, 2012
Workout routine
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
Meal
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Side View |
Day 2 AM Workout
Monday, November 26, 2012
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
Sunday, November 25, 2012
Nutrition
Next phase preparation
Thursday, November 22, 2012
Turkey Trot 5K Huntsville, AL
Happy Thanksgiving! Nothing like a morning 5K race to kick off Thanksgiving. Hope everyone enjoys eating today!
Monday, November 19, 2012
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.