I am a grilled chicken salad?

Thursday, January 31st-

Food- Good food day.  I had lunch with a friend at a restaurant and it was a little tough to find anything beyond a grilled chicken salad.  If the old saying is right and you are what you eat, I wonder if I might soon turn into a grilled chicken salad.  I did have a cup of soup but what sounded like a good bet on the health side turned out to be a little rich with cream base.  Eating out continues to be hard but it a necessity of work for time purposes so I'll keep working hard to find new things that fall in line with my health goals.

Workout-  This morning was the first time that I've felt intensely sore since Week 1.  I'm sure it's due to picking up both the pace and intensity of the workouts.  The trainers continue to be good about stretching my limits.  We did leg exercises with ankle weights tonight that went far beyond what I thought I had the ability to do.  This week has pushed my body very far and I've not helped the situation by getting little sleep and missing a couple of meals.  I'm still feeling worlds better than a month ago so things are still heading in the right direction

Cardio- I found my way back to the elliptical machine tonight for thirty minutes of high heart rate cardio and the timing worked out that I caught a History Channel special on great roadways.  I'm feeling good and hope to one day drive both "Going to the Sun" and "The Blue Ridge Parkway".

One other quick note.  My transformation is fast paced and has demanded about two hours per day for workout, cardio, showers, travel, etc.  I understand that many folks just can't give that much time and that is quite alright.  I'm watching a ton of people come by FT for one, two, or three sessions per week and still building much better health.  An hour here or there can truly change your life.  

Week 4: Day 3

Wednesday, January 30th-

Food- I was so busy today that I didn't get as much food as I should have.  As a direct result, I was dragging by time to workout.  We had a good session but I really felt having no fuel in the machine.  Always remember to take time to eat...

Workout- Full body workout with lots of emphasis on the core.  I felt rough afterward from the exertion and lack of food intake.  I am still getting stronger on an almost daily basis which continues to be motivating.

Cardio- Made my 2.45 mile lap through downtown.  It's always great to be out on a beautiful day.  I'm getting faster on the loop so I may think about extending it in the near future.

A busy Tuesday

Quick Accountability Check-In as it's been really busy today and there are miles to go before I rest.

Tuesday, January 29th-

Food-  The food routine is getting easier.  I had a hard time remembering to eat snacks early on but I'm getting better.  I pack a little lunch box with several different fruit and protein choices every morning and then pick what I want mid-morning and mid-afternoon.  Snacks make a huge difference in reducing hunger and eliminating low energy periods.

Workout- I had a lot of pent up energy so we moved through workout much faster than usual.  I'm able to make it through longer sets with less recovery but the trainers continue to push.  I'm really pleased with their gentle nudging as it's keeping me engaged and gaining strength (probably losing inches as well but those measurements will come in 3 more weeks...)

Cardio- I finally did it tonight.  I got on the elliptical machine.  I don't know why I've had such an aversion to the thing.  I guess I was worried that I'd look like an idiot or couldn't maintain the circular full body movement that it demands.  My trusty exercise bike was down for service and the treadmill is sometimes tricky if I make a misstep so I opted for the elliptical.  Much to my surprise, it was a joy to be on.  My heart rate averaged 140 the entire 30 minutes (which is hard to maintain on the bike or treadmill) and I felt good through the whole ride.  I was stable enough to enjoy an episode of Dirty Jobs on Discovery and multi-tasking is always a good thing.  So here's to new machines, new bodies, and a new outlook on life.

Week 4- Digging In

I was totally exhausted yesterday and had a long nap in addition to an unusually long (but restless) night of sleep.  That exhaustion was coupled with some sneezing and general aches so I figured that sickness might be on its way.  I continued to feel pretty rough all day and worked from home to try and recover.  As my workout time approached I debated extensively as to whether I should go.  When the time neared, I hesitantly headed out and met my trainer for a session right on time.  One of my biggest aching areas was my lower back so I was pleased when we spent some pre-workout time using Yoga stretches to ease that tension.  After a vigorous stretching routine, we jumped into an intense workout.  I'm pleased to say that I'm getting much quicker at exercises like boxing and my ability to do push-ups and sit-ups is rising.  Overall, I made it through the routine with more power and less recovery.  I'd be lying to say that workout wasn't mentally and physically exhausting considering how I'd felt all day but I did leave FT with a sense of accomplishment, no pain in my lower back, and looking forward to hitting the gym tomorrow.  Sometimes you just have to dig in and charge forward.

Monday, January 28th-

Food- Since I was home all day and not sure if I was going to workout, I watched food very closely today.  There is nothing better than a homemade sandwich and the sliced free range turkey and tomatoes are both on the "super foods" list.   

Workout- Good workout with emphasis on upper body and core.  Felt much better after workout.

Cardio- Was whipped from workout so I opted out on additional cardio.  Will pick it back up tomorrow night.

Sunday, January 27th-

Food- Sunday was my brothers actual birthday so I cooked a big breakfast of omelets stuffed with spinach, tomatoes, cheese, and mushrooms.  We added in some leftover filet along with cantaloupe and strawberries for one of my favorite breakfasts in a while.  After that, I pulled back for light snacks every three hours for the rest of the day.  A big breakfast is a tremendous appetite reducer.

Workout- No workout on Sunday.

Cardio- I puttered around the house and ran a ton of errands but did no formalized cardio.  I've had the sniffles and been sneezing so a cold might be setting in.  Hopefully a little extra rest will launch me into week 4 of workouts starting tomorrow.

Saturday, January 26th-

Food-  I knew that Saturday was going to be a hard food day as we were scheduled to be in the car much of the day and going until late.  We ran into car troubles late on Friday night which impacted our trip destination and duration.  I was able to find decent food at a free hotel breakfast (boiled eggs, wheat toast, and an apple) and for lunch we hit a local restaurant in Berea, KY for great Chili and a salad.  Dinner was really the highlight as my Dad grilled filet mignon and I added some squash and onions, spinach salad and sauteed mushrooms.  This was a bit of a splurge for celebration of birthdays but is still markedly better than my old diet.

Workout- No workout on Saturday and my aching muscles thanked me.  All the driving did make my back tight and reminded me of the importance of stretching.

Cardio- My wife and I have a household that is from time to time known for healthy competition.  I knew she was walking a 5k in Athens, GA so I did the same on a treadmill in Nowhere, KY.  It felt good to make it through a long walk at a good pace without feeling sick or near death.  My health is really coming back.

Friday, January 25th-

Food- Things were a little crazy with heading out of town but I worked in good meals and snacks.  While eating at a Ruby Tuesday with my Dad and brother, I realized how large restaurant portions are.  I cut my pile of potatoes into thirds and only ate one third.  I was still full afterward.

Workout- The trainer sprang some new exercises on me which kept it interesting.  I impressed myself by being able to make it through the box jumping set.  My body was getting pretty sore and tired so it was nice to know that that rest and recovery were coming.  Friday routines are really about keeping the heart rate high and keeping the heart strength on the uptick.  

Cardio- I did my 2.45 mile loop across the bridges and through downtown which is a great walk.  My pace is increasing due in large part to new songs on my iPod.  It's amazing how the fast beat of music can impact your pace and therefore your heart rate by as much as 20 bpm.

Wednesday and Thursday

Just a quick accountability update:

Wednesday, January 23rd-

Food- Good food all day.  Had to double up on salads at lunch and dinner due to meetings.  Watch dressing on salads.

Workout- Deep burn workout with high sets and reps.  Body is definitely responding better to push and heart rate noticeably recovering more quickly.

Cardio- 2.45 mile walk across Walnut Street bridge into downtown and back over the Market Street bridge.  Heartrate over 130 for duration.

Thursday, January 24th-

Food- Good food all day.  Did snacks in the evening instead of a meal due to workout which may be a little light to keep energy up.

Workout- Full body emphasis workout with high cardio activity for the duration.  Upper body was sore from burning out on Wednesday.

Cardio- Short walk to allow for recovery before Friday lunch workout.

Also, I saw Caleb (from the first Flat2Fit today).  It looks like he's doing a good job of maintaining his new habits and keeping his heart healthy.  We joked about me catching up and I'm pleased to be well on my way.  That said, there are miles to go before we cross the finish line and a lifetime to maintain the results.  Stay tuned...

Accountability

When I started the transformation, I began with high hopes of in-depth tracking of a number of areas including food intake, workout, cardio, and general energy level.  Now, having just knocked out day 2 of week 3, I'm realizing that there are only so many hours in a day.  I've done good at keeping a personal food journal with one of the folks at FT and of course they are keeping a detailed report of my exercise regimen.  However, I've not been able to keep a personal journal like I had hoped so I'm modifying my process midstream.  When thinking about tracking, I really have two goals.  One is to mark progress and the other is to have accountability to myself and those that have helped me get here.  In order to keep up the incredible momentum to date, I'm modifying my journaling as follows:

1.  I'll continue to e-mail my entire food intake to FT every day.

2.  I'll post some vital updates on workout and cardio each day here alongside the usual observations, updates, etc.

3.  I'll leave full workout tracking to the pros at FT.  

With that said, here are some highlights from today as my accountability to myself and you... the reader.  

F00d- Good food all day in correct intervals.  Last meal was a little late.

Workout- Workout was tough.  It's amazing how much resistance your body weight alone can give you.  If you've never tried a plank for core body work, you should.

Cardio- 30 minutes after workout of interval training on the exercise bike.  Average heart rate was 130.

That's it, three simple things.  If I can continue to deliver on all three for 10 more weeks, I know the results will be incredible!

2 Week Update

Today began week three of the 12 week transformation and things are starting to change.  Here are some highlights:

1.  I'm getting to know the trainers at FT.  Due to my varied schedule, I work out with several different folks depending on the day so I'm getting a great variety in personality and style.

2. My eating habits have changed tremendously.  Instead of two big meals per day, I'm having 5-6 small meals each matching food groups for optimum body performance.  This has resulted in what I estimate to be a lesser overall food intake without periods of low energy or hunger.

3. My heart is recovering from activity more quickly.  My heart rate recovery was abysmal when we started the process.  Tonight at workout 11, I can watch my heart rate recover on my wrist monitor and while not lightning fast, it's getting better.

4.  My pants are fitting better.  One of the most rewarding changes is that pants that were getting quite tight are now comfortable.  This ties to both weight loss and weight arrangement.  That all bodes well for goal checkin but I'm going to make you wait for hard numbers.

5.  I'm looking forward to workouts (especially boxing).  Who knew how much stress you can get rid of by strapping on gloves and punching your heart out?

6. I'm sleeping less.  I know this sounds weird but my wife was actually getting worried about how much I was sleeping before the transformation.  Not every day, but weekends and holidays I would absolutely crash.  I believe that my body was working very hard just to keep up and that tension seems to be easing.

7.  I'm optimistic about the six week checkup.  I don't know where the numbers will come in but my push-ups are increasing in numbers during workout and my flexibility seems to be increasing.  I'm hopeful for big news in four more weeks. 

8. I'm excited about being active.  Tonight after workout, I walked all through downtown.  I only needed about 20 minutes for my heart but I felt great and kept going for about 45 minutes. 

All that said, I'm still extremely grateful to all those family and friends who are making this possible.  This is a gift that means more than any material possession.  Thank You! 

The importance of interval training.

Just one thing to share today and that's the importance of interval training. Have you ever committed to get in shape and then hopped on a stationary bike or treadmill and then ended up seven minutes into it feeling bored as hell? Well I have. When I started last Monday, I jumped on the bike after workout for thirty minutes of cardio and just pedaled along for the full time. By the time is was over, I had stared a hole in the clock. The next day one of the trainers had me do some interval training. This is done by pacing for a minute at normal pace and thirty seconds at a high intensity. As mentioned in an earlier post, interval training helps condition your heart to recover faster and builds better cardiovascular health. More importantly, it pretty much kills your boredom. With the intervals, you spend most of your time sprinting and recovering and time literally flies by. Furthermore, your heart rate stays at a much higher average so you get more cardio benefit. So the next time you're ready to hit a machine or even take a walk, try interval training. Who knows, you might start to have fun when you exercise. I certainly am.

What am I putting in my body???

I worked out late last night and sleep called before I had time to make a post so I'm making up for lost time tonight. My energy is definitely increasing as we're getting the diet regulated and my heart is getting stronger. I'm also pleased to say that today's workout reminded me that exercise can be fun. To be half-way through week two is quite satisfying. I wasn't sure how my body and my mind would take to such drastic changes but I'm feeling more productive and more rested all the time.

Julian and I met after lunch today to talk about diet and nutrition. We pretty much re-wrote my internal perceptions of what I need to eat to maintain my body as well as how to approach food pairing and portion sizes. Without going into all of the details (if you're really interested, I'm sure he'd sit down with you), we all need to eat unrefined, unprocessed, clean, local foods as often as possible. At each meal and snack, simply ask yourself, "What am I putting in my body?". Many of the things that you might think are really bad (like a potato) are really fine when properly paired with other food groups. On the flip side, some of the things touted as "fat free", "low calorie" and the like are packed with chemicals derived from food products that have been robbed of their nutritional value. Needless to say, when a grass-fed local steak was presented to me this evening at dinner, I ate it with joy. Two days ago, I would have turned it down for fear of negative impact on my weight goals. I guess the bottom line is this:
We've all heard so many half-truths, downright lies, and wise tales about food. It is imperative that many of us wipe the slate clean on our knowledge of food and start over with sound scientific information. If you thinking about making better food choices, throw your preconceptions to the side and go out to learn what your body really needs to be healthy and happy.

One more thing. Today, like most days, was pretty stressful around the office. As I headed to the gym to work out, I thought of at least 10 things that I needed to do other than workout. After overcoming the desire to return to the office, I jumped in and had a great workout. I even added on an additional 30 minutes of interval training on the cardio bike. Afterward, I hit the shower and headed back to the office. When I returned, I was focused and efficient. I knocked out the to-dos and noticed that several outstanding issues had worked themselves out while I was gone. The Lesson... Work will always be there. Physical activity is wonderful for detachment from stress and reflection. If you are like I used to be and don't feel like you have time to be active, just make 20 minutes. It can make all the difference in the world. I know it has for me.

Week 2 Begins

So I'm back from a quick break and back to the grind. My wife and I had a great weekend of good and good for you food as well as cardio to keep the heart health moving forward. We walked about two miles on Saturday and did a ton of physical labor by cleaning out the garage and building shelves. Sunday, we checked out the Athens river walk which looks kind of like a sidewalk when compared to what we have in Chattanooga. We were able to get in four miles at a good pace with the dogs which was great.

The return to reality had some extra stress of backlogs at work and long to-do lists at home. All of that combined with this weather change and I felt pretty rough all day. I was also out late last night with my little brothers so everything just felt off kilter all day. I did meet all of my eating objectives for the day but was probably low on getting water.

My workout in the evening was good. I actually did more push-ups in one set working out than I did for my max just one week ago. Who says you can't see quick changes in physical fitness? We did very intense circuits with high reps and I made it through better than any of the workouts last week. Toward the end, I got a little woozy which may have been due to dehydration or low nutrients. I mention this to highlight the importance of eating and drinking when engaging in a fitness regimen. If you are like me, when stress spikes you might neglect taking care of yourself, this is a critical mistake. Fueling your body for exercise is imperative. Luckily, my nutrition coach at FT has been helping me work on sustained energy through good eating. We document everything that I ingest each day and then objectively review for improvements. This has a two-fold impact in that you learn about healthy eating choices and know that you are accountable for anything that you might eat. This is helping lead me to better food choices. In fact, I've now been eating health for 8 days. I think they say it takes 16 days to form a habit so I'm half way there.

A friend called me today to check in and encourage me on my goals. I was reminded that many times we make resolutions at the time of the new year which fall to the wayside often because we don't find enough motivation or support. I'm very lucky to have so many people cheering me on. If you have something big that you are working on, stick with it. If you know somebody who is on a personal quest, give them a call or drop them a line. A little encouragement goes a long way.

Strong Finish

Friday I worked out over lunch break so that I could head out of town after work to Athens, GA. We did a circuit workout where we kept my heart rate over 150 for the full duration of the one on one time. The workout was the first that I considered "fun" as we integrated boxing into the routine and I'm getting adjusted enough that I wasn't totally winded the entire time. I'm really looking forward to days when pushing is more than just making it through. Friday was the first day that I felt I may get to that place.

After the routine, I spent 30 minutes on the treadmill doing interval training. With the interval training, you set a pace and then jump up your heart rate using 30 second on and 60 second off sprints. On the treadmill this can be accomplished with speed or elevation. I used a steep incline for my 30 second on runs and a flat walk at the same pace during the off time. This was great for keeping my heart rate up, challenging me, and preventing boredom on the cardio. This also helps your heart rate recover faster which is a key indicator of cardiovascular health.

Though I was pressed for time on Friday due to work and travel, I felt very accomplished after the workout and find myself surprisingly excited about training next week.

Busy Day

Today was a whirlwind and it's not over yet so this will be a short post. The soreness in my legs is slowly but surely starting to subside only to be replaced by more of the same in my top half. It's all par for the course in jumping into a routine (especially of this intensity and frequency). I'm continuing to see increased energy and enjoying making better food choices. I've had spinach in several meals over the past two days which is considered a "super food". It seems that "super food" makes you more focused, less hungry, and more inclined be productive. So, here's to super foods.

My workout today was split between lower body and upper body. Much of the work we are doing is through basic resistance and not with weights. That may not sound tough but it is. Remember, my body is pretty heavy right now so just working against my own static weight is a task. I've noticed that we do higher reps in sets than I'm used to with past workouts. This is done to build muscular strength and endurance as well as cardiovascular health all at the same time. We also circuit train quite a bit which makes things more interesting. Moving from exercise to exercise at a fast pace really keeps my heart rate up so that should assist both my resting heart rate and weight loss goals.

A couple more tips that I've learned on diet. Beware of fruit juice and white breads. Both are mostly empty calories that offer little nutritional assistance. Also, it's harder to find and eat whole grains than I might have expected. You really have to work to keep whole grains, fruit and water in your diet. All are integral to a well functioning body machine.

Until tomorrow...

Good food and a healthy heart

Today marked day three of all out training and my body is pretty sore but constantly feeling more resilient. Today was a test of eating choices as two of three meals were eaten out but it's amazing what you can find in restaurants if you start looking. I had wonderful fresh fruit with lunch and fresh avacados on my salad at dinner. Years of eating fried and fast food have really caught up with me as witnessed in my poor performance in these early workouts so it's really nice to rediscover good wholesome food. It's also fascinating to watch how my body performs with better fuel. Becky from FT is helping me with online diet journaling and she suggested Monday night that my time between meals was too long. Yesterday and today I added several pieces of fruit over the course of the day and my energy was markedly higher. I'm also eating less at my meals and not walking away from the table hungry.

To compensate for soreness, the trainer and I avoided major work on my legs at workout this afternoon opting for an upper-body and core workout along with a good cardio session. The diversity of exercises was very engaging and my heart rate stayed up even though we were doing exercised aimed more at strength training. For those of you who are reading along and looking for pointers, here's the biggest ah-ha for me so far. Wear a heart rate monitor when you work out. Some excercises that are tough on your muscles aren't that hard on your heart. I recalled today that several years back I got in a very steady "workout" routine. I did quite a bit of weightlifting and very limited cardio and hoped my weight would trim back. I now realize that in spite of gaining strength and muscle mass, I wasn't working my heart enough to keep it healthy or lose weight. With no weight loss, I eventually got frustrated and gave up on the program. Heart rate monitors are relatively inexpensive and are very telling about workout intensity and cardiovascular health. They are easy and painless to wear. You can pick one up in about any sporting goods store.

One other thing, for those who think personal training and gyms are for roided out meatheads, think again. Since starting the workouts, I've run into friends and colleagues and I've seen people of all ages and shapes and sizes working to build their personal health. We live in a society that seems to have forgotten that little more than 100 years ago, many of us were growers, hunters, or gatherers. Our bodies are designed to be active and they get pissed when we let them get out of shape. The soreness that I feel now is a constant reminder to never let myself fall this far out of shape again. I look forward to a day when I can look back at this week as the turning point for my personal health. That alone is motivation to keep charging forward.

Rude Awakenings and Big Goals

Today was highlighted by a trip to the family doctor for a full physical. While he was not happy with several of my core indicators including blood pressure, resting heart rate, and weight, we found common ground in a commitment to renewed health and physical fitness. When I told him that I was starting a 90 day transformation program, he was extremely supportive. He did offer some words of caution on "bad personal training" and every example that he gave was an exact opposite to what I've heard from the folks at FT. He warned of early burnout, over doing it, extensive supplements, and steroids. After listening to his concerns, I believe Julian, Kyle and team passed the test with flying colors in their commitment to sustainable exercise regimens, long-term health, and good diet through whole foods.

My other rude awakening was hitting the gym this evening. I was much more sore from last night than I realized but I made it through the entire workout and still had energy for 30 minutes of cardio on the treadmill. In spite of the soreness, especially in my legs, I already feel a little better. It may be diet or just all mental but I didn't get the usual mid-afternoon drag period and I hopped out of bed with much less cajoling than normal this morning. I know there are many trials to come but the start feels good.

Since I'm off and running, it's time to set goals so here it goes:
-Drop my resting heart rate by 10 bpm- If you've never worn a heart monitor, you might be surprised by how hard your heart is working even while you are lounging around. My absolute resting rate is 82 and just tooling around the house demands over 100 beats per minute. Since math was one of my strong suits as a kid, I'm very aware that my heart is beating much more than it should when compounded over days, weeks, months, and years. To that end, heart health is more important to me right now than any aesthetic benchmarks.
-Diversify my diet in a sustainable fashion- I've loved food since I was a kid. I love all types of food and have always prided myself on having a pallette that enjoys constant change. However, the last few days have taught me that fruits and veggies have not been present in my diet in the volume or frequency that's appropriate for good health. The refreshing surprise has been rediscovering the joy of a large red delicious apple or a ripe canteloupe. As for the sustainable fashion part, I fully realize that the demands of work and social life are going to often put me in situations where eating at home is not an option. In consideration of this fact, I'll be working hard to change my habits in some old and some new eating establishments. I don't want to just change for 90 days. This is a lifestyle commitment so I'm trying to approach in as realistic a fashion as possible.
-30 by 30- On St. Patrick's Day, I'll turn 30 years old. Based on my current weight, I've got a lot to lose. So, I'm setting a stretch goal of dropping 30lbs. in 10 weeks. That's 3 pounds a week so I'm setting my sites on a high but hopefully attainable mark. If I make it, I've promised myself a trip to the beach and a commitment to lose 30 more.

That's all for today. To my buddies that are reading this... If I can do it, so can you.

See you at the gym!

The beginning...

Well, today was the first official day of my quest for health transformation and I'm excited to be off and running (err, I should say walking for now...).  There's so much that has lead up to this first posting that's it's hard to squeeze it all in.  On the negative side, I've packed on a ton of weight over the past few years.  I've been less active, winded on stairs, and generally feeling lethargic.  My eating and exercise habits were especially bad while working on my MBA for the past 16 months.  Now that the degree program is complete, my focus has shifted to overall health and well-being.   

On the positive side, I've been inspired by my lovely wife who has lost a significant amount of weight and improved her overall health tremendously since beginning her Ph.D. program.  She and my four-legged daughters are walking several miles a day and I don't want to be the only unhealthy member of our immediate family.  In addition to my supportive wife, I'm also blessed with wonderful parents and a brother who have encouraged and empowered me to immerse myself in personal training over the next three months.  Also, I've got to mention the inspiration derived by watching my good friend and colleague, Caleb Ludwick's overwhelming success in the Fitness Together program.  

Those of you who know me can attest to my, almost obsessive, commitment to quality and local business.  That's where Julian Kaufman and the Fitness Together (FT) team come into the equation.  I learned about FT just before I began my MBA.  At that time, Kyle worked me through a session and evaluation which was very impressive.  As the load of school got underway, I tabled the idea and focused completely on education but I kept my eye on friends and colleagues who were benefiting from the magic of Julian's team.  During the time between my first meeting Kyle and today, I've gotten to know Julian and have become extremely appreciative of his down to earth, realistic, non-gimicy style and commitment to quality.  Plus, we share connections in my hometown of Rockmart, GA which nobody else has ever heard of...

For all these reasons and many more, today begins a my journey and those of you who wish can read along to chart progress.  I believe wholeheartedly in accountability so hear are some critical stats from where I stand right now:

Height- 6'4"

Weight- 363 lbs.

BMI (from Mayo Clinic Online)- 42.8%

Resting Heart Rate- 82 bpm

Neck- 19"

Chest- 55"

Waist- 57"

I guess that sets the stage.  I had my first workout today.  After a warm-up, I was coached through a circuit of exercises.  The workout was interesting and extremely challenging.  The trainer did a great job of pushing me through sets and I was whipped when we were done.  After the one-on-one work, I spent 30 minutes on the exercise bike and then walked the two miles back to my office.  Needless to say, I'm really sore right now and the AM probably will be a little worse.  Being really athletic in high-school, I am completely surprised at how out of shape my body has become.  That's all the more motivation to get up tomorrow and work even harder.  

To all of those of you who are helping make this possible, many thanks!