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.

My Arm's!!!

Max Interval Plyo:
Sort of forgot which movements were in each of the month 2 videos.Man there are a ton of push ups in this one. That is most definitely a FULL BODY dvd. Okay time to drink some R&R then off to go hiking this afternoon.

The Nutrition Blueprint

Abs are made in the kitchen not the weight room!

As I speak with individuals who have embarked on their fitness journey, I have noticed a recurring theme coming from those who are unhappy or discouraged with their results.  As a group they tend to be less than precise on their nutrition habits, tracking or goals. I thought I would offer what I believe in and has worked for me to date.

Month 2 Begins

Max Interval Circuit & Insane Abs:

Month 2 is as challenging as I remember. I noticed though that my fitness level is much improved. From here to the end of this round the days where I double up with insane abs are gonna take maximum effort, but I want to push for maximum results!

Success is the best Motivation

Fit Test #3:
So the goal as always was to see improvement in each movement. Mission accomplished!
Results below test 1/ test 2/ test 3
switch kicks 90/97/100
power jacks 39/40/50
power knees 70/73/80
power jumps 26/28/30
globe jumps 7/7/8
suicide jumps 12/13/14
low plank ob. 40/42/44
Definitely noticed the energy dipping at the end but still reached the goal. Yesterday was going to be fit test day but a long day on the road caused a schedule change. Going to try to get max interval in later today but if not I will just shift everything and workout through Sunday.

Get fit and get out!

So one of the reasons I wanted to improve my fitness is to get motivated to do more things. This weekend I gave someone a ride to the airport on my way to a birthday party. I had about an hour or two to kill so I did a quick internet search for things to do near the airport. I stumbled upon a really cool spot. The Automobile Driving Museum.

Recovery week done!

Core cardio & balance:
Well recovery week is done, shoulder burners have been conquered once again and month 2 is just around the corner. Made it through fairly easily today. It's amazing what you can push yourself to do once you get over the mental hurdles. Going to do the fit test #3 tomorrow as monday is max interval AND insane abs and if I tried to do all 3 in the same day I am certain I would need EMS at the ready LOL!!

Should I eliminate carbs from my diet?

When I first decided I needed to improve my health, I weighed in at 400 lbs. My father and his wife had experienced success with a low-carb diet and shared there experience with me. It seemed reasonable, after all, I was still going to be able to eat many of the foods I enjoy (namely bacon!)and lose weight. I had great success losing over 160 lbs. in a two-year span.Then I hit a rough patch.

Sweatin it out!!!

Core cardio & balance & insane abs: Made it through shoulder burners for the second day in a row!!!! also really liking the extra effort required to get through insane abs 3 times a week following a full workout. Month 2 is just around the corner!