I'm Back!

So my other passion in life is also my other full-time job. I am the Coordinator of Football Operations and Equipment Manager at the local Community College. I have been getting workouts in but now that fall practice is in full swing I am working six days a week, 10-12 hours a day with two of those hours consisting of practice in the hot African summer sun!! I will get in as many workouts as I can and update with stats at the end of this week. I guess you could consider practice as my second workout of the day LOL.

Heading Out

Max Interval Sports Training:
I am taking the little guy on a road trip so I will be doing the fit test and upper body tomorrow. Felt like I was able to push pretty good. At this point I wold say drinking half of r&r during the workout has been a plus.

calories burned: 855

Max Cardio Conditioning & Insane Abs:
So taking care of my nephew has caused a few more hiccups in my schedule than I anticipated, but that's okay cause I love the little dude and family is VERY important to me. Yesterday I only got in Max Recovery (calories burned:676) my foot was better but still caused some discomfort. Today felt great and the foot seems to no longer be an issue. I may try to get yesterdays upper body workout in on Sunday, but that would mean doing it 34 days in a row and I will just have to see how I feel to determine if I should go for it.

calories burned:1455

Max Interval Plyo & Insane Abs:
Felt pretty good this morning during max interval plyo. Was slowed a bit tonight during insane abs by some minor foot pain. I knew I could get through it with a few modifications so I fought the urge to skip it and got it in. I have said it before, and  I will say it again: I want results, NO EXCUSES!!!

calories burned:1393

Max Interval Circuit & Upper Body:
Felt pretty stiff tonight early in the upper body workout. Once I got through the warm up and into the first set of lifts I felt better. Started splitting my results and recovery formula in half so I can use part of it during the workout. I will monitor how I feel the next week or so to try to determine how it impacts my effort during the workout.

calories burned: 1706

Life Happens

Max Cardio Conditioning & Insane Abs:
Knocked out max cardio in the morning and was going to hit insane abs Monday night but I'm still watching my nephew and the little guy got diaper rash. I will update todays workout after I get upper body in tonight.

calories burned:782

How to get a good workout in a short amount of time

Fast & Furious:
This was the perfect workout for what I wanted today. A great way to get the blood pumping without overtaxing my body after my first week of double workouts. This would be a great option for any day when you want to get in a solid workout but are short on time. Being only 20 minutes long the calorie burn based on my results is pretty good "bang for the buck".

calories burned:358

Max Interval Plyo & Insane Abs:
I was reminded today why I choose not to do the upper body workout on the same days as Max Interval Plyo LOL. Made my way through em both, didn't feel great but I got them in. PRESS ON!

calories burned:1423

Does P90x Results and Recovery Formula work?

Max Interval Circuit & Upper Body:
The calorie bump as well as being almost a full week back into the swing of things has made a difference. I was able to get more reps in during the upper body workout. There are still a few moves where I am not getting all of the reps but I was much closer this time. One scoop of results and recovery formula per workout has also done the trick. I am 5 days in working harder than I have to date and I have no soreness.

calories burned: 1731

Am I eating enough to fuel my workouts?

Max Recovery & Insane Abs:
Felt like I was dragging a bit. I'm going to go up from 2500 to 2700 calories for a few days and see how it goes. I knew with the number of calories burned and working out twice a day I was going to have to adjust. I was able to do more reps of many movements, I just felt myself hitting the wall a bit more than normal.

calories burned:1261

Three days In

Max Cardio Conditioning & Upper Body:
Yesterday I got in max interval plyo.I had every intention of hitting insane abs, but I am babysitting my 3 year old nephew and anyone with kids knows they have a way of altering your schedule LOL. Felt pretty good today, a little sore and I didn't get quite the calorie burn of Monday, but I usually take a few more breaks on the max cardio workout, as none are scheduled.

calories burned:1502

Get More from Insanity!

Max Interval Circuit & Shaun T's Upper Body Weight Training:
This morning I was in noticeably better shape.Ten days off and a recovery week did this body good. I was able to push harder throughout the whole workout. Shaun T's upper body was a welcome change. Incorporating weight training with just enough Insanity mixed in to make it interesting. Burned quite a few calories. I am starting out at 2500 calories a day but expect that number to rise quickly.

Calories burned: 1846

How do I find a new Insanity challenge?

I plan on starting the Ultimate Reset in September. I didn't want to start a new program so I thought, what else can I get out of Insanity? What I came up with is 28 days of craziness that includes all of the month 2 workouts and every disk from the deluxe set. You can download the schedule here . I will begin starting tomorrow and as usual will be posting how it's going here. To the next adventure!

Hello again

Just wanted to drop a quick note. I have recently taken some vacation time and have been working on a few things. I am putting together a month of Insanity which includes all of the month 2 workouts as well as the deluxe workouts. It's going to be quite a challenge as I will basically be doing doubles everyday!! I will post the workout schedule once it is done later today or tomorrow, as I am going to begin on Monday. Keep pushing play!!!

How to Eat Organic on a Budget

Once I decided to improve my health and fitness, I knew I needed to improve my diet. One of the avenues I explored was adding organically grown foods to my diet. What I initially discovered was as I am sure many of you know, that this decision was cost prohibitive. Most items in my local big box grocery store were at least two to two and a half times more expensive than their non-organic counterpart. Because of this I was unable to include organic foods in my diet.

26 miles 385 yards

As I am fast approaching my 40th birthday I have started to review things I had wanted to accomplish in my life. Given my decision to improve my health and fitness, activities that fall in this arena have been in the forefront of my mind. It's time to cross two more items off the bucket list. The weekend prior to my 40th birthday I am going to go skydiving. It is something I have always wanted to do but was unable to most of my adult life due to physical limitations. Now that those barriers have been busted through there is no time like the present to hop in a perfectly good airplane and take the leap!! I have also always wanted to complete a marathon.

The skinny on fats

While many believe the answer to effective weight loss is to simply cut the fat, this couldn't be further from the truth. Now don't go out and eat a stick of butter at every meal LOL. The reality is that there are many benefits to eating the RIGHT kinds of fat in a healthy diet.
Fat is a source of energy, provides the body with the ability to get nutrients from essential fatty acids such as vitamins A,S,E and K, slows digestion to aid in feeling fuller for a longer period of time, may help to produce endorphins so we feel good and let's face it, it makes food taste better. Low fat diets have also been shown to increase cravings which could lead to overeating or eating the wrong types of foods.

Updated pics

Through 2 rounds 29 lbs. and 20 inches lost!  After a week and a half of rest, it will be time to get after it once again!!

Round 2 done!!!!

Final Fit Test:
Feels great to have completed two rounds. I am very excited for what is next to come. Fit test results:

test1/2/3/4/5
switch kicks 90/94/100/100/105
power jacks 39/40/50/45/47
power knees 70/73/80/90/94
power jumps 26/28/30/31/35 (my least fav. in the program,good to see improvement every time!)
globe jumps 7/7/8/8/7
suicide jumps 12/13/14/15/15
pushup jacks 19/20/22/22/25
low plank oblique 40/42/44/44/44

Happy Birthday America!!!

Can't wait to get to my good friend Bill's house today for swimming, food and fun! A couple of tips for today, if you "fall off the wagon" don't beat yourself up, just get back on tomorrow. If you are worried about food choices where you are going to celebrate, take something healthy you and others will enjoy with you. Use smaller plates and don't stack it sky high LOL May your sky be lit up and your bbq be crisp not burnt!!!!!

Almost there

Max Cardio Conditioning &  Insane Abs:
Well after tomorrows fit test, round 2 will be in the books. I will also update where my transformation is at with pictures ans measurements. Until then.

calories burned: 1395

Back on the horse!

Max Interval Plyo:

You know how they say you will not realize how much you miss something until it's gone? Never in my life did I think I would feel that way about working out until now. After 4 days off to rehab my foot I couldn't wait to get after it today. Just further proof that if you commit to something you can make it happen. Two days to go and round 2 is in the books!!!

calories burned:982

Family fun

Jason Heath & the Greedy Souls

Spent the day with family and had a great time. This afternoon I visited my brother and his family which includes my nephew Asher, who is soon to be the cutest three-year old on the planet! It was nice to catch up and I was also able to visit with my cousin Kim who lives near them. Then it was off to The Echo in Echo Park to catch the record release performance of Jason Heath & the Greedy Souls, a band that my cousin Will is a member of(he's the tall guy on the right playing the stand up bass). Their sound is a bluesy, folk and rock combination that is very unique and they are very good. Thier album "Packed for Exile" is available Tuesday. You can check them out here.

Listen to your body

So Thursday afternoon I started to feel some pain in my right foot. As the night wore on it got worse. I started icing it last night and throughout the day today hoping it would be okay. I tried to get through today's workout but each step was painful and even worse, I could feel myself compensating for the pain and thought I might risk further injury if I continued. This is especially disappointing as I only had two days and one fit test left to finish this round. I will finish, but for now I will allow myself to heal and hope it only takes a few days.

Closer...

Max Interval Sports Training & Insane Abs:
Man those ladders during the track and field intervals are no joke! I can see the light at the end of the tunnel of this leg of my fitness journey. Day by day, step by step, getting better.

calories burned: 1647

Max Interval Circuit:
Love the workout, love feeling better, but as round 2 comes to a close I am REALLY looking forward to next weeks time off. 3 days and a fit test and it's a wrap!

calories burned: 1045

You gotta want it

Max Cardio Conditioning & Insane abs:

Had to split the workout today because of my work schedule. Despite how tired I was when I got home, I want to improve my health and fitness more than I wanted to go to bed, so I put my workout gear on, pushed play and pushed through until the end.

calories burned: 1305

Final Stretch!

Max Interval Plyo:

Had to get up extra early for work today but came home and still banged out the workout. Said it before and I'll say it again,"I want results, no excuses!"

calories burned: 951

Almost there

Max Interval Sports Training & Insane Abs:

Second time through and definite improvement. I really like this one. It will be a part of any hybrid programs I put together. One more week and round 2 is in the books!

calories burned: 1583

Max Interval circuit:
Felt great. During the last set of intervals I was able to push with my heart rate between 150-156 for a good amount of time. Pushed my calories to 2400 and this morning weighed in at 243. At 2200 calories I was stuck at 245 for about a week and a half. This is about a 700 calorie deficit following the formula in the elite nutrition guide. I will stick with it until I level off and will then increase 200 a day until I start losing again.

calories burned:1067

Max Recovery & Insane Abs:
Actually felt a little like a recovery this time. Made it further through the squat pulses than I ever have. Seem to have reached another plateau (245)at 2200 calories the last few I days so am going to go up 200 a day and see what happens.

calories burned: 1316

A picture is worth. . .

So I thought I should give anyone checking out my blog some actual proof that all this stuff I am talking about works. So here I will post photos of myself to also track my progress. By no means do I have the body I want but you have to take the first step if you ever intend to reach the top, so here goes:

Day by day

Max Cardio Conditioning:
Nothing new to report. I took updated pictures and continue to see progress so that keeps me going. One day closer to the goal.

Calories burned: 862

Pressing On

Max Interval Plyo & Insane Abs:

Feel great. Split the workouts today and did insane abs after work. Wasn't my best and I think I get a higher burn when I do it with a 10 minute rest after the main workout. My guess is my heart rate is already elevated so it stays higher longer. Something to track. On a side note I have noticed the last few mornings when I put my hrm on as soon as I start the dvd and Shaun T screams LET'S GO!! It jumps 10-12 beats before I even start the warmup LOL

calories burned:1472

Another X on the calendar

Max Interval Circuit:
Felt pretty good. Last two rounds of the third set of intervals was rough. I played some golf after work and am coming off  3 straight days of double workouts so I will do insane abs on Tuesday, Wednesday and Thursday along with the scheduled workouts.

calories burned: 1069

Fit Test #4 & Max Recovery:
Very little improvement in my fit test numbers for probably 2 reasons; 1. I added an extra yoga hip openers class on Saturday and 2. my cousin's college graduation party, what can I say, I'm human. Results:

test 1/2/3/4
switch kicks 90/97/100/100
power jacks 39/40/50/50
power knees 70/73/80/90
power jumps 26/28/30/30
globe jumps 7/7/8/8
suicide jumps 12/13/14/15
low plank ob. 40/42/44/44


calories burned:1167

The Protein Breakdown

So before we discuss the different types of protein and how they fit into a healthy diet I think it is important to define what protein is. Without getting too technical, protein is long trains of amino acids linked together that build, maintain, and repair tissues in the body. From here it is clear to see that protein provides a vital function and is an integral piece in any healthy diet.

Light it up!

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Change it up

Max Interval Sports Training:
First time through this workout and it is a welcome addition. The structure of the intervals is different but it maintains the challenge of the other month 2 workouts. I will continue to use it instead of core cardio & balance for the remainder of month 2.

calories burned: 942

Step by step

Max Cardio & Insane Abs:
Still pushing play. Going to makeup yesterdays max recovery Sunday night and do Mondays fit test Sunday morning. Get a new experience tomorrow as it will be my first time doing the max interval sports training workout.

calories burned:1613

Hit the century mark!!!

Max Interval Plyo & Insane Abs:
Max Interval Plyo was workout #100 logged into WOWY WOOHOO! I've come a long way since I started my journey and still have a ways to go but I feel so much better daily it is well worth the effort.

calories burned:1512

Max Interval Circuit:
Continue to feel better with each workout. 3rd time through this round and fitness is definitely improving. Side note:  I hit a plateau going into recovery week. I was at 1900 calories so I decided to zig zag. Since the beginning of recovery week I went 3 days low with 2 days high at 1700 and 2200 calories. In the 2 weeks I dropped 5 lbs. Still on it this week. I will see where I am at and next week may stay with the high number for a few days and see what happens.
calories burned:915

Pushing through

Max Cardio Conditioning & Insane Abs:
Had to workout at night due to a scheduling change. Resisted the temptation to just skip it and go to bed after watching my Kings win the Stanley Cup!!!! Just purchased a heart rate monitor so I will be posting calories burned for awhile. You can purchase a good one here. I recommend  one with a chest strap as they are more accurate. Today calories burned:1429.

Max Interval Plyo:
Fitness level continues to improve. getting more reps in just about every interval. since recovery week I have lost another 3 lbs. and 3 inches!

Some work is better than none

Max Interval Circuit & Insane Abs:
Didn't feel great today but I at least overcame the temptation to skip the workout and struggled through it. Went to a barbecue at a friend's house and ate well. Stayed away from the chips and dip!!

What Recovery?

Max Recovery:
While it is different than the typical Insanity workout, it is still quite a challenge. It is a welcome change of pace though. I think mentally it is a little tougher because it doesn't follow the structure of the other workouts (Interval /recovery). I did notice that I was able to do more of each exercise than my first round. Signs of improved fitness continue to keep me motivated.

Max Cardio & Insane Abs:
Loving the re-introduction to month 2. I think max cardio is my favorite of the month 2 workouts. Insane abs just keeps getting better. More reps each time and I think I am starting to see the outline of something that one day will resemble abs when I trim the fat LOL. On to tomorrow!

Took a Hike

So I'm on vacation and since I have really wanted to get out and so more, I decided to visit a local spot in the Angeles National Forest and go for a hike. I had a really great time. see the pictures here.