Day 29: Day 1 Of Phase II:

[Please keep in mind that I write these posts quickly and right after finishing my workouts, so I apologize in advance for any grammatical errors, weak sentence structure, babbling, etc...]

Today’s workout was a:

Today was the first time that I do the “Chest, Shoulders & Triceps” routine and I must say I did pretty well for myself. I was both nervous and excited to get back into more weight training workouts after the “rest week” (which is more focused on stretching, balance & cardio instead of weights) and it felt good to do this today.

It wasn’t easy, but i was able to keep a good pace.

A ton of different push-up exercises in this one and if you’ve been following the blog, you know that I hate push-ups or as Tony Horton would advise me to say “I curently struggle with” push-ups. What does this mean? Well, I’m a grown man and I have to do “girly” push-ups on my knees. I hate to have to admit that. I could do them regular and get only 4-5 reps but instead I decide to do girly ones a get 15-20 reps in, so that once I get strong enough to bang out at least 15 regular ones per set, that’s when I’ll switch to regular ones.  I know, it’s pretty sad. At least I can tell I’m getting stronger though.

The only exercise that I couldn’t do any reps on today was the One-Handed Pushups, even on my knees. I tried both.

I also seem to have maybe injured myself today, which sucks. While midway through the workout while doing “pour flys” I felt a sharp pain pierce from my neck to my right shoulder. It wasn’t enough to make me stop, however, since I don’t want to risk a full-out injury, for the rest of the workout I brought down my intensity by probably 10-15%. I tried taking time to stretch it out, but it seems like a weird pain and I can’t find a proper stretch to target it. So I guess I’ll just take it easier on my arm and pray it’s just temporary.

After the workout came AbRipper X. I fucking hate AbRipper X. But since it’s been a while since I’ve done it, I mentally committed myself to doing at least half of the reps that they do on the tv for each exercise – this equated anywhere from 12-20 reps for each one while they did twenty. I can tell my body is adjusting to the abripper workout though because I am obviously not struggling nearly as much as I use to when I first started the program.

Had a quick protein drink, and now to get on with my day.

Thank you for visiting and see you tommorow for, ugh, plyometrics…

-Fat Guy

[Via http://p90xversusafatguy.wordpress.com]

Week 13 Fitness Training Program

Great job last week on the 15 minute jog, major milestone on our way to being simply fit!   This week will be a “rest” week.  We have increased our stamina the last 3 months and rest and recovery play an important role in our progress. 

3 workout sessions this week.  Do the normal pre-workout routine:  Short warm up walk and light stretching, and the postwork out cooldown walk and light stretching when you’re done.

Workout 1 (Tuesday):  5 minute jog, 20 crunches

Workout 2 (Thursday):  5-10 push-ups, 20 crunches

Workout 3 (Saturday):  5 minute jog, 20 crunches

Easy enough?  This will give your muscles time to rest so you can continue on fresh legs.  Next week we will continue our journey to a 20 minute jog, which is our next short term goal.  Long term goal is to be fit.  Fit will be as follows:

 30 minute jog, 4 days per week – bicycle crunches each workout – add core callestinics later.

Not bad for the average Joe or Jane, huh?  Guess we might also need a good nutritional plan.  I will work on that too.  Good luck this week, tell me what you think, see you soon!

[Via http://wildcat566.wordpress.com]

Eat Healthy and Have Your Chocolate Cake Too

Whether you’re recovering from the excesses of a holiday or just committing to getting healthier, all foods (including chocolate cake) can have a place in your eating plan if you follow these smart tips:

1. Know healthy portions sizes

Portion size is the most important factor in controlling weight and feeling full (but not stuffed). Generally, one serving of each of the foods on your plate is good guide.

• Grains: ½ cup pasta, cereal, rice, 1 slice of bread
• Vegetables and fruit: 1 piece of fruit; ½ cup of fruit or vegetables.  Eat more vegetables than fruit and always have leafy green vegetables every day.
• Dairy: 1 cup of milk, an eraser-size piece of cheese, ½ cup cottage cheese, 175 ml. yogurt
• Meat and alternates: 1 egg, 4 oz of meat (fish or poultry), eraser-size piece of cheese, ½  oz. of nuts/seeds, ½ cup lentils, legumes, dried beans
• Water: 8 to 12 glasses a day

2. Protein, protein, protein

I can’t emphasize enough the value of including a source of protein every time you eat. This will keep the sugar cravings to a minimum while giving your body the building blocks it needs to keep your muscles in tip-top shape.  Protein foods that should be eaten more often (over other sources of protein) include:

• Lean meats
• Fish
• Soy foods
• Legumes (i.e. kidney beans, black beans, chickpeas, lentils)
• Nuts and seeds
• Low-fat dairy

3. Eat 5 or 6 times a day

Spreading out your food intake over the course of the day is very important. Eating every 3 to 4 hours (3 reasonable meals and 2 to 3 healthy snacks) is the best way to keep you satisfied and make sure you’re getting all of the nutrients your body requires.

4. Always start the day with a good breakfast

A good breakfast should include protein, carbohydrates and healthy fats. Our clients often tell us that when they get into the habit of eating a healthy breakfast, they find it much easier to eat well the rest of the day.

5. Eat all types of foods

Very few foods are off limits.  Just remember the 90/10 rule: 90% of the time, eat whole foods plus a variety of foods from all food sources (consider eating local and seasonal foods); for the other 10%, have your piece of chocolate cake – just be aware of these times so they don’t become “the norm.”

6. Know how to spot processed foods

If what you’re eating has 5 ingredients or less, and you recognize the names of the ingredients, then it’s likely “real” food and not processed.  If there is a time when your only option is processed foods, count that towards the 10% of your diet as described above.

7. Include good fats in your diet

Fats should be an essential part of your diet. They have so many benefits: they can help with weight loss, they can promote healthy skin, they reduce the risk of cardiovascular disease and they even maintain brain health.  Equally important, they make our food taste great.  Just be sure to include good fats such as:

• Fish
• Raw nuts and seeds
• Cooking oils like extra virgin olive oil, organic canola oil and coconut oil (in it’s natural, unrefined state)
• Avocados
• Omega-3 eggs
• Limited quantities of saturated fats from dairy sources (i.e. butter instead of margarine)

8. Drink lots of water

You can never have enough water. Water can keep us from eating when we feel hungry (but are really thirsty), plus it can help us metabolize the food we eat, keep us alert throughout the day and even keep headaches at bay.

[Via http://agedefyingworkouts.wordpress.com]

Top 10 reasons to practice Yoga

There are so many benefits of practicing yoga, I could probably create and endless list. But, for now, here are my top 10 reasons to practice yoga:

1. Increased flexibility
   Most people associate yoga with stretching and it is true that yoga involves flexibility but, even if you can’t touch your toes right now, you can still do yoga! Over time, you will notice that your flexibility will increase, along with your strength, cardiovascular health, stress level and so much more!
2. Better sleep
   I’m sure we’re all tired of hearing that we don’t get enough sleep but it cannot be stressed enough. We are all stretched to our limits when it comes to time, commitments and over-stimulation from email, phones, TV, etc. Multi-tasking is causing all kinds of health problems, especially in America and especially in women. New research reveals that women actually need more sleep than men because of their tendency to multi-task (click here for a related article). Yoga can help calm you body and mind down enough to both fall asleep and stay asleep. Read my research paper on Yoga for Sleep here and check out my sequence for better sleep here.
3. Stronger muscles and bones
   What many people don’t realize is that yoga is just as much about strengthening as it is about flexibility, if not more. Yoga strengthens your muscles and is a weight-bearing exercise. Yoga is much like lifting weights; you are just using your own body weight rather than dumbbells! Weight-bearing exercise not only strengthens muscles, but it also strengthens bones and prevents bone deterioration diseases, such as osteoporosis. To build bone density, follow the 72-second rule, holding poses for 1 minute, 12 seconds. To learn more about the 72-second rule, click here.
4. Boost self-esteem, increase happiness and battle depression
   Practicing yoga will help you better understand your body so you can appreciate what it really does for you and this alone can improve self-image. In addition to that, physical exercise greatly improves mood and mental health but yoga takes it even a step further than most other forms of physical activity. A recent study at University of California found that women who practice yoga had a better image of their bodies than those who engage in other forms of exercise. The study also found that the longer a woman had been involved in yoga, the higher her self-image. To find out more information about this study, click here.
5. Better metabolism and digestion
   Regular physical activity improves metabolism and the body awareness that comes with a regular yoga practice will also develop into more diet awareness. When you have a regular yoga practice and start to appreciate your body more, without even realizing it, you will want to feed your body the nutrition it needs and deserves. In addition to the direct and indirect impacts on metabolism, yoga is also very effective in improving digestion. Many asana poses help facilitate detoxification and twists are especially effective at waste elimination and cleansing the body.
6. To lose weight and tone body
   As fun and relaxing as yoga is, it is still exercise! Losing weight is really just burning more calories than you are consuming and creating more muscle tone involves burning surface fat and strengthening muscles. Yoga can be one of the best and most effective tools for losing weight and/or toning up because it is a cardio, strength-training and stretching workout, all in one!
7. To supplement other physical activities
   Yoga is a great to prepare for or rehabilitate your body from any other physical activity! For example, yoga helps runners strengthen the muscles of their quadriceps, hamstrings and calves, while lubricating the joints of the hips, knees and ankles. This can help increase speed and endurance while preventing injury.
8. Improve cardiovascular health
   One common myth of yoga is that it is “easy” and just for relaxation. While restorative practices serve a very important purpose, a fast-paced hatha/vinyasa flow class will speed up your heart rate and get blood and oxygen flowing throughout your body. In fact, if you complete at least 3-4 hour-long moderate- to high-intensity flow practices per week that, you should not need to complete any other workouts! For more information on the cardiovascular benefits of yoga, click here.
9. Increased energy
   This benefit is really the cumulative result of the benefits listed above. When you are getting enough sleep, physically fit, metabolizing your food properly, and have a positive outlook on life; you will have more energy by default.
10. Reduce stress and create a balanced life
    If you ask a yoga practitioner why he or she does yoga, this is probably one of the first answers you will get. Yoga helps calm the mind and body, especially when you have a well-rounded practice of asana poses, breathing techniques and meditation, but even just a regular asana practice will help balance your life. These days, everyone is so busy all of the time and constantly multi-tasking, so yoga is a great way to take a step back, reflect and come back to neutral. It is important to give our minds and bodies a rest once in a while, aside from just our time spent sleeping. Multi-tasking may be a way of life these days but new research is claiming that juggling too many tasks is actually counter-productive and severely bad for our health.

[Via http://yogabyandrea.com]

Day 20: Kenpo X

[Please keep in mind that I write these posts quickly and right after finishing my workouts, so I apologize in advance for any grammatical errors, weak sentence structure, babbling, etc...]

Today’s Workout was a:

After two days of missing workouts, today I got back at it. I had a dentist appointment early this morning and as soon as I got back from that I popped in the Kenpo X dvd.

I’ve said it before why I love this workout and I’ll say it again. IT FLYS BY. This workout really seems like you’re only doing a 25 minute workout since it’s so quick and to the point. Punches, knees and kicks. Switch. Punches, knees and kicks.

I sweat buckets on this, as usual, and feel good about finally being able to workout again.

So right now I’m just taking a quick break, and then I have to do yesterday’s workout over again (since i missed it).

Also I missed the yoga workout on saturday due to it being valentines day, so since tommorow is my “stretch” day, I’ll do the yoga X workout then instead.

I’ll post the Legs & Back workout later. Until then,

Thanks for visiting!

-Fat Guy

[Via http://p90xversusafatguy.wordpress.com]

Happy Dance!

Well another successful week with the Bodybugg.  This thing makes it so much easier to see and work for a deficit I cannot believe it!  I mean, where has it been all my life?

I have my coaching session today so I am going to talk to her about how to fine tune things more.  We will see what suggestions she is able to provide.

I reached my goal again and I am thrilled.  I had to really push two nights to get my burn in but I did it.

Emily asked if I felt deprived and I do, a little.  I mean, I like my wine, you know?  BUT I don’t need to drink as often as I was, and to be honest now that I have been without it for a month (half of which was due to my tooth and the prescribed drugs) I am not craving it like I was before.

Today is off to a good start, I tried the cardio for 10 min before my strength workout and I was able to burn at a higher rate while lifting thanks to that combo.  I also got ALL my laundry put away afterwards, which kept my burn rate higher for about an hour total.  I love learning what works and what doesn’t.

Well off to work.  I am at 1177 so far today, I want to hit 2509 and it was a strength day so I have to stay focused!!  If I can maintain this focus, I will hit my goal 12 days ahead of schedule!  I am on my way to Jaiba on 5/22 baby!!!!!!!!!!

[Via http://journeythru.wordpress.com]

The changes are bringing benefits already

Catrina has been following my recommendations for 3 weeks now and I’m very impressed by her commitment to the programme.  She has stuck solidly to the programme and genuinely “gets” that this is about life styles changes and health and NOT dieting.

A week ago she cut out the last of her food intolerance foods and so is now avoiding all 5. We spread out the cutting out of each food, partly to help Catrina adjust to what would now be off the menu but mainly to prevent a healing crisis.

This can come about when too many changes are made too quickly for the body to handle and can be very uncomfortable. Some therapists feel that this proves the treatment is working. I see it as a sign of a badly managed therapy. If someone feels ill they are likely to give up all together and return to bad habits.

I have noticed some key changes in Catrina already:

She is much calmer. Previously all her thoughts would come tumbling out one after the other at breakneck  speed and I would have to slow her down and take her back to the question I’d asked a few minutes before which she’d answer then move on to 10 more things without drawing breath. Now without being aware of it she talks in a much more measured way, although it’s still fast I no longer get breathless listening to her!

The nasty rash on her foot has dried and the skin is looking much healthier although still very red. The nature of the itch has changed and she needs to remove far less dead skin from the area than previously.

The bags under her eyes have decreased, her sleeping pattern continues to improve and she isn’t as hungry all the time.

1 week ago I decided to introduce a chromium supplement. Her blood sugar is still erratic and she gets cravings for sweet things. This GTF Chromium (glucose tolerance factor) will help regulate her blood sugar and reduce cravings. Not all chromium is helpful so if you’re shopping for a supplement makes sure it is the GTF form.

She was feeling queasy on the lemon water I asked her to start her day with – an indication of just how toxic her gall bladder/liver is.  She now adds some fresh ginger and this has abated the queasiness.

One of the products she was worried about missing was bread – as bread contains sugar to make the yeast rise. She has solved this by swapping a teaspoon of agave nectar for sugar with her easy yeast in her home made bread and was thrilled with the results.

Her diet contains very little in the way of essential fatty acids – she’s not a fan of oily fish but will eat salmon so as well as encouraging her to have salmon twice a week i’ve suggested a tablespoon of hemp oil a day. It has the perfect blend of omegas 3, 6 and 9 for the human brain.

Also I’ve asked her to begin to support her liver for detox by eating a “super greens” mix taken from Patrick Holford’s 9 day liver detox plan.

Super Greens mix

1 big handful watercress

1 big handful young spinach leaves

1 handful basil

1 handful parsley

1 tablespoon extra virgin olive oil or hemp or flax oil

lemon juice to taste.

This should all be blended together to make a pesto like sauce and eaten on or with a meal every day.

I also want to increase her sulphur intake for the same reason – in the form of 1 clove garlic OR 1 red onion OR 2 shallots OR 4 spring onions daily – preferably raw as this ensures the active enymes are not destroyed by cooking.

Her food/mood diary shows she is generally much calmer in herself but also that the day she chooses eggs rather than porridge for breakfast she is hungrier through the day proving that a good low GL breakfast is a good start to the day.

[Via http://whywaittofeelbetter.wordpress.com]

It's Special To Help Others

There is so many avenues to good health these days but some are better than others in different ways.  I have been researching and trying different products for twenty some years now and have been involved with different health supplement organizations over these years.  Many of these organizations were and are big well known and successful companies.  But I believe I have found a company that answers many of the  needs for good health.  Trevo is answer we have waited for.  With great ingredients like acai berry and one-hundred and seventy-four nutraceuticals,

[Via http://pjb4mys.wordpress.com]

Day 15: Chest & Back + AbRipper X

Today’s workout was a:

This is my third session doing the Chest & Back workout and I must say I am finally finding my groove with this P90X program. I finally understand when I should stop during certain exercises and when I should keep pushing for another 2-3 reps even though my fat brain is telling me “I’ve had enough” – Fuck you Fat ass brain! I also now understand how far I should be back to have the appropriate tension in my pull up bands, the right amount of weight to gain muscle and the right speeds and form I should maintain while doing exercises. Add to this the fact that I am starting to get the importance of the nutrition approach as well – eating six small meals a day at regular intervals, eating HEALTHY foods in the right amount of protein carbs and fats, as well as obtaining enough sleep.

A couple things I must admit however: I am still doing “Girly” push-ups during this workout. I don’t want to ego-wise, but while doing girly ones I can literally push myself further doing anywhere from 15-30 reps this way as opposed to only doing maybe 3-7 if I was doing “manly” pushups.

Also, I am unable to do even ONE “divebomber” push-up. They are just too much for me. I think it has to do a little with coordination, but more so it has a lot to do with lack of strength, for now…

Seeing as I didn’t achieve the results I wanted last week, today I really brought it and I fully expect to be quite sore tomorow morning! That’s a good thing in my books!

Lastly, AbRipper X. Ahhhhhhhhhhh AbRipper X. I fucking hate you! I had to modify several of the moves again, I had to do only half the specified reps again, but I do feel that I am getting better at it. But I still hate it. It still KILLS my legs, my thighs, my hip flexors and my lower back, but I’m sure as all those strengthen up I will be able to really do the whole thing. Positive thinking, positive thinking.

That’s it for today. Plyometrics tomorrow. Looking forward to it!

Thanks for taking the time to visit!

See you tomorrow!

-Fat Guy

[Via http://p90xversusafatguy.wordpress.com]

Co Loan's On Ramp Day #5

The idea of health, fitness, and wellness is like a mountain. There may be many ways up the mountain, but some paths will lead you to dead ends, others may drop off a cliff. Our goal is to find the safest, most effective, and efficient way to the top. We think we know a pretty good path, so now it’s just a matter of putting one foot in front of the other, and that’s exactly what Co Loan is doing.

On Ramp Day #5
WOD:
3 rounds for time of
0.30mi run
5 KTE (knee to elbow) progressions
10 push presses, 8lb med ball
Co Loan = 14:12

[Via http://trac247.wordpress.com]

Don't be Your Own Worst Enemy

Don’t be Your Own Worst Enemy

 

It is so important to build yourself up and to have a positive mental outlook. Make a plan of action and stick with it. Realize that there are going to be ups and downs. You should feel a little guilty if you take a step backward but don’t dwell on it. Deal with it. Do something that gives positive feedback to offset it. Don’t let negative behavior win.

The diet issue becomes complicated because I think that people feel that they are being punished or depriving themselves of what they want. This builds resentment. An added problem is the fact that we love comfort food. While we’re eating it takes us to our happy place, but we pay the price later. I hope that I’m expressing my point in an understandable way. 

Don’t let society make your choices for you. Plan to make yourself healthy and happier with a solid plan. The opposite impulse of the beautiful people and the fast food that our society promotes leads us to confusion. Then throw in a diet or two to really make things interesting.

[Via http://bcstock101.wordpress.com]

Color Me Surprised... Is That Like Magenta?

Have you ever heard the old saying, “Third time’s the charm”? Well it may actually pan out to be true… at least for me and my workout routine. Even after nearly dying on the elliptical yesterday, I decided not to slack off today. I did the same one hour, split into twenty minute segments, but, low and behold, I found a great pace and managed to maintain it and it wasn’t nearly so much of a strain. I don’t even feel it right now, it’s fabulous. Sadly, since I settled into a nice, even pace, I only burned 482 calories and I had a tiny dietary hiccup to eat up a third of that. *Heavy Sigh* But I refuse to take all of the blame. T.O.M. (listen up, I’m only spelling this out once: T.O.M. stands for ‘time of month’) decided to show up this morning in all his hateful glory and quite a few days late. Well he has been making demands all day, wearing me down. I am sincerly hoping that the pain and discomfort will have ebbed by morning so I don’t succumb again. I’m almost down to a week before I need to squeeze into my Valentine’s dress and I really, really cannot afford to start slacking alread. Anyway, I had yet another of my Granny Smiths for breakfast and a can of very low-calorie beef soup for lunch. We had chili that my honey made for a church cookoff for dinner and I slipped with church cookies soon after. But I am planning on making up for it tomorrow. Okay, mi bonitas, adios! See you tomorrow night!

[Via http://damselindasweats.wordpress.com]

Do New Year’s Resolutions Really Work?

With the excesses and temptations of the holiday season now well behind you, if you’re like a lot of people, your resolutions of exercising more and eating less are likely becoming increasingly difficult to follow.  Not even the guilt of overindulging (which prompted you to make resolution in the first place) is enough to keep you motivated.

Forget the resolutions: At AgeDefyingWorkouts.com, Grant and I believe that you can enjoy any holiday and still be the person you want to be by gradually introducing two simple changes in your life:

1. Follow the 90/10 rule

To commit to a healthier life all year long, try this: Follow your exercise program and eat healthily 90% percent of the time, saving the remaining 10% when you absolutely cannot exercise or are faced with eating choices outside of your regular plan.

2. Set a realistic, long-term goal and then break it down into six-week challenges

Start by answering the question: “Where do I want to be a year from now?”  You may want to lose weight, be stronger, have better balance or have increased energy.  Once you have your long-term goal figured out, break it into six-week challenges by asking yourself “Where do I want to be in six weeks?”  For example, if you want to lose twenty pounds by the end of 2010, you only have to lose a half-pound per week to be twenty pounds lighter by the end of year. Is losing a half-pound per week doable for a busy person? Of course it is!

Making small, gradual changes to your life is the key to success. Don’t wait for the post-holiday guilt to motivate you into action.  Use the 90/10 rule to keep your exercising and healthy eating on-track – no matter what time of year – and break-down your long-term goals into smaller challenges to ensure future success.  By introducing these simple changes, we guarantee you will never need to set a new year’s resolution again.

[Via http://agedefyingworkouts.wordpress.com]