Burn (it up)- Thursday, February 28th
Food- Food intake was good today though I was very late on dinner. I had the standard breakfast and pretty much snacked the rest of the day on protein bars, cashews, banana, apple, blue chips, guac, etc. All was done in the 3.5 hour or less increments. Eating is hard right now due to schedule but I'm working at it. The snack bag that I carry along with the fruit bowls at FT and the office keep me from having long stints without food intake.
Workout- Today was focused on lower body and we slowed it down a bit after the crash yesterday. We added an olympic lifts today including the romanian dead lift and the hanging snatch. Both were fun and raised my heart rate to the top end of the scale. We focused on circuits that included three exercises and made three separate circuits. By the time we completed with weighted punches, I was feeling good but spent. I'm focusing hard on finishing out my five day a week plan but I am looking forward to scaling back in April to 3-4 hard workouts per week in order to allow better recovery of muscle groups.
Cardio- To get back in the swing of cardio, I hit the elliptical for 30 minutes at level 10 on the cardio setting. The setting constantly changes the resistance which impacts your speed, heart rate and overall energy expenditure. I averaged about 4.2 miles per hour and covered 2.16 mile while burning about 450 calories. When it was time to head out, I felt very accomplished and back on track.
Crash- Wednesday, February 27th-
Food- I did hit my food marks for the day though I was a little light on dinner. Extended work days make access to full meals hard. I'm going to think about keeping some sort of back-up meal in the fridge at work.
Workout- Well, I pretty much crashed from lack of sleep and the extremely intense workout on Tuesday. I was able to get some upper body work done and a little bit of core but my trainer and I both realized that my body was pretty much shot. I couldn't keep my feet up for flutter kicks and my upper body work was weak. Today was a good lesson on how reactive your body is to lack of sleep, stress, and over exertion. I certainly learned a lesson and carved out an extra hour for sleep in the evening.
Cardio- Since workout was a bust, I decided to heed the warning signals from my body and call it a day. I felt bad about missing cardio but just couldn't muster the strength to go on. Looking back at it, I think the decision to rest was good.
Thursday, February 28, 2008
Tuesday, February 26, 2008
Tuesday
I really feel accomplished today. I've had back to back meetings all day but have still been able to take care of a number of tasks as well as to get in workout and cardio. Here's a rundown:
Food- Food was good all day with the correct 3.5 hours or less intervals. I started with the fiber cereal blend, skim milk, and banana leading to snacks of mixed nuts and bananas. Lunch was about one quarter of a leftover ribeye with some spinach and mushrooms. Dinner was mixed greens, almonds, and grilled salmon that was excellent. I did indulge in two glasses of red wine at dinner but workout more than compensated for that.
Workout- There is only one trainer that is not on my normal workout rotation but I'm working out with him twice this week due to schedule changes on my end. He seems to have the uncanny ability to know my weakest exercises and push me in those areas. That turns out to be a great thing for breaking my current plateau but rough on my aching muscles. We focused on full body today with high cardio intensity. The entire workout was very taxing and my heart rate monitor showed an average heart rate of 145 at completion even including cool down. Needless to say, it was intense. I think it was just the boost I needed leading into the last 5 or so weeks of intensive training.
Cardio- After the workout, I seriously debated cardio. Fortunately, my active side won and I hit the elliptical for 3 minute interval sprints over 20 minutes covering 1.56 miles, burning 289 calories, and averaging a heart rate of 143.
As always, I should say thank you to all who are supporting me in this journey. My spouse, parents, brother, and colleagues continue to be encouraging, enabling, and grounding. My sincerest gratitude to each of you.
Food- Food was good all day with the correct 3.5 hours or less intervals. I started with the fiber cereal blend, skim milk, and banana leading to snacks of mixed nuts and bananas. Lunch was about one quarter of a leftover ribeye with some spinach and mushrooms. Dinner was mixed greens, almonds, and grilled salmon that was excellent. I did indulge in two glasses of red wine at dinner but workout more than compensated for that.
Workout- There is only one trainer that is not on my normal workout rotation but I'm working out with him twice this week due to schedule changes on my end. He seems to have the uncanny ability to know my weakest exercises and push me in those areas. That turns out to be a great thing for breaking my current plateau but rough on my aching muscles. We focused on full body today with high cardio intensity. The entire workout was very taxing and my heart rate monitor showed an average heart rate of 145 at completion even including cool down. Needless to say, it was intense. I think it was just the boost I needed leading into the last 5 or so weeks of intensive training.
Cardio- After the workout, I seriously debated cardio. Fortunately, my active side won and I hit the elliptical for 3 minute interval sprints over 20 minutes covering 1.56 miles, burning 289 calories, and averaging a heart rate of 143.
As always, I should say thank you to all who are supporting me in this journey. My spouse, parents, brother, and colleagues continue to be encouraging, enabling, and grounding. My sincerest gratitude to each of you.
Monday, February 25, 2008
Busy, Busy, Busy
Lots going on so I've been slow to post. Here are updates working from Today backwards:
Monday, January 25th-
Food- Monday started with my normal blend of fiber cereals, skim milk, banana and water to drink. My snacks were a blend of 1/2 protein bar and fresh sliced apples. For lunch, I had a mixed green salad with turkey, ham, mixed cheeses, and vinaigrette dressing (much less than I used to). For dinner, we met Helen, Bill, and Emma at Southern Star to give our visitor a taste of local flair. I had backed chicken, cabbage, lima beans, and brunswick stew. I did finally give myself a treat of banana pudding as we all endulged with our visitor. It was probably more enjoyable as I've not had sweets in so long. I think the distance of time makes such treats all the more enjoyable.
Workout- Workout today focused on upper body and core. I felt pretty good throughout but was whipped at completion. I did not sleep too well over the weekend and I think that may be haunting me into the week. That said, my strength in workout continues to increase and I'm moving much larger weights for higher sets than I was 7 weeks ago. I've not emphasized the importance of stretching so much on the blog but I should. At FT, the trainer always helps you stretch at the completion of workout. This is an integral point for increasing strength, range of movement and for avoiding injury. I notice how much less flexible I am after a really tough workout. Even if you are not working with a trainer, it is essential that you warm up before and stretch after workouts. Otherwise, you can miss potential gains and possibly encounter injury which might wreck your intentions toward good health.
Cardio- What a beautiful day! I made my 2.45 mile lap at a good pace in about 42 minutes today. My heart rate average was 129 and spiked to the 140's on inclines. Tons of other walkers, joggers and runners were out today and it was great to not feel alone in my pursuits. Walking is so easy and enjoyable. You can pretty much always find somewhere to walk with interesting sights, smells and sounds.
Sunday, January 24th- Sunday was a big day started with my favorite white omelet filled with peppers, spinach, and cheese at the Blue Plate. I also had some bacon and fruit. We did a lap around the aquarium after breakfast before realizing that it was too cold to be outside without winter jackets. Over the rest of the day we toured Chattanooga with two of my little brothers hitting Rock City (decent cardio but not enough to write about) and then downtown. I had two large meals on Sunday and only snacked for dinner. I continue to find it hard to remember to eat every 3.5 hours on the weekend with so many activities going on.
Saturday, January 23rd- Saturday was dedicated to spending time with Kristy who was home for a brief visit and welcoming a Marshall Fellow from Hungary to Chattanooga. We had a delicious meal at the Meeting Place where I pretty much stuck to diet besides some toast points that were served with a meat and cheese appetizer. I realize that after such strict diet work, even the smallest of slips bother me. I think I should take in a good treat soon as a reminder of balance. I did no workout or cardio on Saturday in order to attempt recovery from recent fatigue.
Friday, January 22nd-
Food- Food was all good for Friday. The day culminated in a wonderful meal of fish, sweet potato puree, and veggies thanks to a gift card for Hennen's in downtown Chattanooga. It was truly a wonderful and healthy meal.
Workout- I was still dragging a bit on Friday for workout but we hit it just the same. Cardio was intense for the session and we focused on the entire body. By the time we finished, I was pretty much dead and looking forward to the weekend.
Cardio- Since I wasn't feeling hot, I decided to get outside and enjoy some fresh air. I hit the 2.45 mile walk on the reverse circuit which runs heart rate higher. The full trip took about 43 minutes with an average heart rate of 130. After completing, I felt very accomplished and glad that the week was complete
Monday, January 25th-
Food- Monday started with my normal blend of fiber cereals, skim milk, banana and water to drink. My snacks were a blend of 1/2 protein bar and fresh sliced apples. For lunch, I had a mixed green salad with turkey, ham, mixed cheeses, and vinaigrette dressing (much less than I used to). For dinner, we met Helen, Bill, and Emma at Southern Star to give our visitor a taste of local flair. I had backed chicken, cabbage, lima beans, and brunswick stew. I did finally give myself a treat of banana pudding as we all endulged with our visitor. It was probably more enjoyable as I've not had sweets in so long. I think the distance of time makes such treats all the more enjoyable.
Workout- Workout today focused on upper body and core. I felt pretty good throughout but was whipped at completion. I did not sleep too well over the weekend and I think that may be haunting me into the week. That said, my strength in workout continues to increase and I'm moving much larger weights for higher sets than I was 7 weeks ago. I've not emphasized the importance of stretching so much on the blog but I should. At FT, the trainer always helps you stretch at the completion of workout. This is an integral point for increasing strength, range of movement and for avoiding injury. I notice how much less flexible I am after a really tough workout. Even if you are not working with a trainer, it is essential that you warm up before and stretch after workouts. Otherwise, you can miss potential gains and possibly encounter injury which might wreck your intentions toward good health.
Cardio- What a beautiful day! I made my 2.45 mile lap at a good pace in about 42 minutes today. My heart rate average was 129 and spiked to the 140's on inclines. Tons of other walkers, joggers and runners were out today and it was great to not feel alone in my pursuits. Walking is so easy and enjoyable. You can pretty much always find somewhere to walk with interesting sights, smells and sounds.
Sunday, January 24th- Sunday was a big day started with my favorite white omelet filled with peppers, spinach, and cheese at the Blue Plate. I also had some bacon and fruit. We did a lap around the aquarium after breakfast before realizing that it was too cold to be outside without winter jackets. Over the rest of the day we toured Chattanooga with two of my little brothers hitting Rock City (decent cardio but not enough to write about) and then downtown. I had two large meals on Sunday and only snacked for dinner. I continue to find it hard to remember to eat every 3.5 hours on the weekend with so many activities going on.
Saturday, January 23rd- Saturday was dedicated to spending time with Kristy who was home for a brief visit and welcoming a Marshall Fellow from Hungary to Chattanooga. We had a delicious meal at the Meeting Place where I pretty much stuck to diet besides some toast points that were served with a meat and cheese appetizer. I realize that after such strict diet work, even the smallest of slips bother me. I think I should take in a good treat soon as a reminder of balance. I did no workout or cardio on Saturday in order to attempt recovery from recent fatigue.
Friday, January 22nd-
Food- Food was all good for Friday. The day culminated in a wonderful meal of fish, sweet potato puree, and veggies thanks to a gift card for Hennen's in downtown Chattanooga. It was truly a wonderful and healthy meal.
Workout- I was still dragging a bit on Friday for workout but we hit it just the same. Cardio was intense for the session and we focused on the entire body. By the time we finished, I was pretty much dead and looking forward to the weekend.
Cardio- Since I wasn't feeling hot, I decided to get outside and enjoy some fresh air. I hit the 2.45 mile walk on the reverse circuit which runs heart rate higher. The full trip took about 43 minutes with an average heart rate of 130. After completing, I felt very accomplished and glad that the week was complete
Thursday, February 21, 2008
Workouts #33 and #34
Quick accountability updates for the last two days so that I can get some rest. I was dragging at workout today.
Thursday, February 21st:
Food- I started the day with the usual mix of bran based cereals, a banana, skim milk and water. Snacks were protein bar in the morning and apples and organic peanut butter in the evening. For a change of scenery, lunch was at greenlife. I had a wonderful chicken stir fry and two indian dishes (one based on black beans and the other based on garbanzo beans). It was fantastic to introduce some new flavors. For dinner, I threw some blue corn chips together with some shredded mozarella, grilled chicken, and some salsa for "healthy nachos". Everything was supplemented by water as usual. I continue to experiment with food and find things that work and don't work. Having choices is good for longevity and lifestyle change.
Workout- Today we worked on lower body. Though I was dragging, I made it through everything and my quads were completely burnt out at completion. Thanks to boxing, fast circuits, and a variety of exercises, my heart rate averaged above 140 for the entire workout.
Cardio- Back on the elliptical for interval training. I never thought I would enjoy this machine so much but it's great for high heart rate and watching history channel without being hard on joints. I did 30 minutes today with 3 minute interval sprints. Pace averaged over 4.5 so I covered 2.26 miles and burnt 410 calories.
Wednesday, February 20th:
Food- Breakfast was cereal and snacks were 1/2 banana coupled with 1/2 protein bar. Lunch was turkey on wheat with a small caprese salad. Dinner was some grilled chicken over romaine with sunflower seeds, mozarella cheese, raisins and lite italian dressing. I had lots of water yesterday to the point that I felt a little water logged.
Workout- The main thing that surprised me about upper body day is that I was able to do sets of 10 on decline bench press with 185 pounds. I'm definitely getting stronger in the chest which is reassuring when paired with the rapid weight loss. I'm also impressed by the way that the trainers rotate opposing muscles during circuits so that you get full muscle development. I'm working out muscles that I never new I had and that makes for a more solid foundation and less potential for injuries due to weak spots.
Cardio- Cardio setting on the elliptical at level 5. Average speed was just above 4 mph and I covered about 2.1 miles while burning 410 calories. Remember that the distraction of music (hence my constant iPod use) makes time go by much faster. I also find it easier to keep a faster pace when high energy music is on.
Thursday, February 21st:
Food- I started the day with the usual mix of bran based cereals, a banana, skim milk and water. Snacks were protein bar in the morning and apples and organic peanut butter in the evening. For a change of scenery, lunch was at greenlife. I had a wonderful chicken stir fry and two indian dishes (one based on black beans and the other based on garbanzo beans). It was fantastic to introduce some new flavors. For dinner, I threw some blue corn chips together with some shredded mozarella, grilled chicken, and some salsa for "healthy nachos". Everything was supplemented by water as usual. I continue to experiment with food and find things that work and don't work. Having choices is good for longevity and lifestyle change.
Workout- Today we worked on lower body. Though I was dragging, I made it through everything and my quads were completely burnt out at completion. Thanks to boxing, fast circuits, and a variety of exercises, my heart rate averaged above 140 for the entire workout.
Cardio- Back on the elliptical for interval training. I never thought I would enjoy this machine so much but it's great for high heart rate and watching history channel without being hard on joints. I did 30 minutes today with 3 minute interval sprints. Pace averaged over 4.5 so I covered 2.26 miles and burnt 410 calories.
Wednesday, February 20th:
Food- Breakfast was cereal and snacks were 1/2 banana coupled with 1/2 protein bar. Lunch was turkey on wheat with a small caprese salad. Dinner was some grilled chicken over romaine with sunflower seeds, mozarella cheese, raisins and lite italian dressing. I had lots of water yesterday to the point that I felt a little water logged.
Workout- The main thing that surprised me about upper body day is that I was able to do sets of 10 on decline bench press with 185 pounds. I'm definitely getting stronger in the chest which is reassuring when paired with the rapid weight loss. I'm also impressed by the way that the trainers rotate opposing muscles during circuits so that you get full muscle development. I'm working out muscles that I never new I had and that makes for a more solid foundation and less potential for injuries due to weak spots.
Cardio- Cardio setting on the elliptical at level 5. Average speed was just above 4 mph and I covered about 2.1 miles while burning 410 calories. Remember that the distraction of music (hence my constant iPod use) makes time go by much faster. I also find it easier to keep a faster pace when high energy music is on.
Tuesday, February 19, 2008
A little prize and then a big one.
The day got off to an early start and looks like it will have a late end. Here are some highlights:
Food- I was feeling like eggs today and had a spinach and feta omelet with bacon and water at breakfast and then a gyro omelet with cantaloupe and 5 grain toast at lunch (thanks Joan Marie!). Mid-morning and mid-afternoon snacks were made up of 1/2 protein bars and bananas. Supper was late but good. I had a sushi roll with crab and two each of tuna and salmon nigiri. I poured down lots of water today but still seemed thirsty. All of my indigestion problems seem to have been resolved by good diet.
Workout- We hit a broad circuit leg workout tonight which really pushed me to my limits. Squats are hard enough with my extra upper body weight but adding a weighted bar was really tough. We also got in some core exercises and I was spent after workout. The trainers continue to push me beyond where I think I can go.
Cardio- I took a deep breath after workout and grabbed the iPod before jumping on the elliptical. I was feeling pretty good so I hit 30 minutes with 3 minute interval sprints. My normal speed averaged 4 mph and my sprints averaged about 9 mph. My heartrate averaged over 140 and I covered about 2.4 miles while burning over 400 calories. I felt really tired and very accomplished at the end of the evenign.
Finally, here are the two prizes:
1. I made it to the last notch on my belt today. That means it's time to go get a new one that I can continue to ratchet down over time. That's a big accomplishment seeing as I was near the outer notches prior to coming to FT.
2. I met a new FT client tonight that said he'd read the blog and decided to commit to an intense health plan. That was the single most gratifying experience of this entire process. Much more than 37 pounds lost, if I can encourage others that this can be done, I have truly done something. This made me think. Perhaps we should all take more time to encourage those we know and even those we don't. We're all sojourners in this human condition and the choice is ours to cave to the lure of cynicism or raise to the call of being hopeful and helpful. As always, to those that continue to cheer me on in many ways, thank you, thank you, thank you!!!
Food- I was feeling like eggs today and had a spinach and feta omelet with bacon and water at breakfast and then a gyro omelet with cantaloupe and 5 grain toast at lunch (thanks Joan Marie!). Mid-morning and mid-afternoon snacks were made up of 1/2 protein bars and bananas. Supper was late but good. I had a sushi roll with crab and two each of tuna and salmon nigiri. I poured down lots of water today but still seemed thirsty. All of my indigestion problems seem to have been resolved by good diet.
Workout- We hit a broad circuit leg workout tonight which really pushed me to my limits. Squats are hard enough with my extra upper body weight but adding a weighted bar was really tough. We also got in some core exercises and I was spent after workout. The trainers continue to push me beyond where I think I can go.
Cardio- I took a deep breath after workout and grabbed the iPod before jumping on the elliptical. I was feeling pretty good so I hit 30 minutes with 3 minute interval sprints. My normal speed averaged 4 mph and my sprints averaged about 9 mph. My heartrate averaged over 140 and I covered about 2.4 miles while burning over 400 calories. I felt really tired and very accomplished at the end of the evenign.
Finally, here are the two prizes:
1. I made it to the last notch on my belt today. That means it's time to go get a new one that I can continue to ratchet down over time. That's a big accomplishment seeing as I was near the outer notches prior to coming to FT.
2. I met a new FT client tonight that said he'd read the blog and decided to commit to an intense health plan. That was the single most gratifying experience of this entire process. Much more than 37 pounds lost, if I can encourage others that this can be done, I have truly done something. This made me think. Perhaps we should all take more time to encourage those we know and even those we don't. We're all sojourners in this human condition and the choice is ours to cave to the lure of cynicism or raise to the call of being hopeful and helpful. As always, to those that continue to cheer me on in many ways, thank you, thank you, thank you!!!
Monday, February 18, 2008
Back at it...
Well, the excitement of the Friday results made for a content and satisfied weekend. Surprisingly, the results only made me hungry for more. Saturday was dedicated to family, remembrance and celebration so I took the day off (except for wrestling with the nieces and nephews). By Sunday, Kristy and I were back at it for a 4 mile walk to and from the Dog Park with our boxer Tess. It was great to get back in the swing of things. Food all weekend was good thanks to grilled chicken (Thanks Mom!) and baby trees (broccoli) and fruit salad (Thanks Bill and Helen!).
Today was another busy day at the office. Here's the accountability report:
Food- Started the day at Niedlov's with 2 eggs scrambled with cheese, sliced tomatoes, two slices of whole wheat, and water. Snack #1 was 1/2 a banana and 1/2 a protein bar. Lunch was my favorite white omelet from Blue Plate with spinach, cheese, onions, and fruit salad again with water. Hit the same snack again late in the afternoon and finally met Bill for dinner. I had a few chips with guac, shrimp and avacados and two corn tortillas with chorizo, onion and cilantro. Overall, it was a good food day. You'll see that I was out for every meal and still managed to find things that aren't ridiculously ladened with things that my body shouldn't be consuming. I certainly don't recommend eating out for every meal but sometimes life demands it and you have to make good choices. The old Josh would have started today with a cinnamon roll, lunched on a burger and fries, and closed the deal with cheese dip and a chimichanga.
Workout- We hit upper body this evening and worked our way through some intense chest and tricep work. I continue to be pleased with strength gains in my upper body. My bench press max is estimated at 260+ right now and I'll hope to continue to push that to 300 and maybe beyond. Of course, we didn't forget core and boxing tonight. Core is still tough but getting better all the time.
Cardio- I jumped the heart rate up above 130 on the elliptical tonight and kept it there for just over 30 minutes. Total distance was 2.06 miles with 400+ calories burned at level 5 on the machine.
Today was another busy day at the office. Here's the accountability report:
Food- Started the day at Niedlov's with 2 eggs scrambled with cheese, sliced tomatoes, two slices of whole wheat, and water. Snack #1 was 1/2 a banana and 1/2 a protein bar. Lunch was my favorite white omelet from Blue Plate with spinach, cheese, onions, and fruit salad again with water. Hit the same snack again late in the afternoon and finally met Bill for dinner. I had a few chips with guac, shrimp and avacados and two corn tortillas with chorizo, onion and cilantro. Overall, it was a good food day. You'll see that I was out for every meal and still managed to find things that aren't ridiculously ladened with things that my body shouldn't be consuming. I certainly don't recommend eating out for every meal but sometimes life demands it and you have to make good choices. The old Josh would have started today with a cinnamon roll, lunched on a burger and fries, and closed the deal with cheese dip and a chimichanga.
Workout- We hit upper body this evening and worked our way through some intense chest and tricep work. I continue to be pleased with strength gains in my upper body. My bench press max is estimated at 260+ right now and I'll hope to continue to push that to 300 and maybe beyond. Of course, we didn't forget core and boxing tonight. Core is still tough but getting better all the time.
Cardio- I jumped the heart rate up above 130 on the elliptical tonight and kept it there for just over 30 minutes. Total distance was 2.06 miles with 400+ calories burned at level 5 on the machine.
Friday, February 15, 2008
Drum roll please..........
After only a few hours of sleep, I stumbled through getting dressed and hit auto-pilot to the gym for the fitness test. My legs were weary from 8 hours on my feet the night before and my overall energy level was mediocre at best. In spite of my lethargy, we proceeded as planned and I'm certainly glad that we did. Here are some highlights:
Pounds- The big news is that I lost 37 lbs. in the past 6 weeks dropping from 365 to 328. This is 10% of my total previous body weight. Though I had been monitoring weight on and off, the number ever surprised me. I guess that's the power of total body training, wholesome food, and plenty of water.
Inches- All together, I've lost 13.5 inches when you add the measurements in my chest, waist, hips, thigh, calf, arm, forearm, neck and shoulders. My chest and waist have shown the most change with 3.5 inches of shrinkage each.
Beats- If you'll remember, I got into this with a concern for my personal health and well-being so I'm most proud to share my heart rate changes. My resting heart rate has dropped 5 beats per minute. That's 7,200 fewer necessary beats per day! My recovering heart rate dropped 20 beats per minute after rigorous exercise showing that my heart is quickly building resiliency and stamina.
Strength and Stretch- With all the weight loss, you might think that it would be impossible gain strength. Thanks to my trainers, that's certainly not the case for me. My set of five on bench press jumped 40 pounds in the last six weeks from 185 to 225. In spite of my soreness, the sit-reach was also a big success with 3 inches of improvement.
Of course, there's more to write about what comes next. For long term readers, you know that we just blew the "30 by 30" goal out of the water. For tonight though, I'm just going to celebrate how far things have come in such a short time. Again, my deepest appreciation to all of you who are supporting me in so many different ways. Stick with me, there's more to come.
Pounds- The big news is that I lost 37 lbs. in the past 6 weeks dropping from 365 to 328. This is 10% of my total previous body weight. Though I had been monitoring weight on and off, the number ever surprised me. I guess that's the power of total body training, wholesome food, and plenty of water.
Inches- All together, I've lost 13.5 inches when you add the measurements in my chest, waist, hips, thigh, calf, arm, forearm, neck and shoulders. My chest and waist have shown the most change with 3.5 inches of shrinkage each.
Beats- If you'll remember, I got into this with a concern for my personal health and well-being so I'm most proud to share my heart rate changes. My resting heart rate has dropped 5 beats per minute. That's 7,200 fewer necessary beats per day! My recovering heart rate dropped 20 beats per minute after rigorous exercise showing that my heart is quickly building resiliency and stamina.
Strength and Stretch- With all the weight loss, you might think that it would be impossible gain strength. Thanks to my trainers, that's certainly not the case for me. My set of five on bench press jumped 40 pounds in the last six weeks from 185 to 225. In spite of my soreness, the sit-reach was also a big success with 3 inches of improvement.
Of course, there's more to write about what comes next. For long term readers, you know that we just blew the "30 by 30" goal out of the water. For tonight though, I'm just going to celebrate how far things have come in such a short time. Again, my deepest appreciation to all of you who are supporting me in so many different ways. Stick with me, there's more to come.
Workout #29
Well, today was day 4 of week 6 so tomorrow is the first big day. I had late (very late- look at the post time) events for work so this will be short.
Food- I didn't eat enough today. Partially because I was busy and partially due to thinking about official weigh in. I'll need to do better tomorrow. After the fitness test, I'll be heading to Athens, GA and I always find great, healthy, enjoyable food down there.
Workout- I had a new trainer today which was intense. We did a ton of boxing, core, and lower body. I don't think my heart rate dropped below 145 the entire time. It was great and I was really pleased that I could make it through and push that hard. I continue to be amazed at all of the exercises you can do with weighted medicine balls. My entire core is feeling it tonight.
Cardio- Interval sprints on the elliptical was the cardio of the day. My heart rate never dropped below 140 and typically stayed between 150 and 155. I knocked off abou 1.4 miles and burned 310 calories.
I'll be back in the gym in less than 8 hours so the verdict will be in soon. I may not be able to blog until later but keep checking back.
Food- I didn't eat enough today. Partially because I was busy and partially due to thinking about official weigh in. I'll need to do better tomorrow. After the fitness test, I'll be heading to Athens, GA and I always find great, healthy, enjoyable food down there.
Workout- I had a new trainer today which was intense. We did a ton of boxing, core, and lower body. I don't think my heart rate dropped below 145 the entire time. It was great and I was really pleased that I could make it through and push that hard. I continue to be amazed at all of the exercises you can do with weighted medicine balls. My entire core is feeling it tonight.
Cardio- Interval sprints on the elliptical was the cardio of the day. My heart rate never dropped below 140 and typically stayed between 150 and 155. I knocked off abou 1.4 miles and burned 310 calories.
I'll be back in the gym in less than 8 hours so the verdict will be in soon. I may not be able to blog until later but keep checking back.
Wednesday, February 13, 2008
Week 6: Day 3
Today was fast paced with more work demands and visitors in town. I was able to split off for a good workout and cardio. I'm hoping that the stress and pace of this week don't adversely impact results on Friday. Hopefully they won't.
Food- I missed morning snack due to workout. We had lunch catered out of the neighborhood and I enjoyed grilled beef, onions, cilantro and salsa on corn tortillas. These actually aren't that bad for you if you leave off the standard taco toppings like cheese and sour cream. I also avoided the cookies and chips as they are empty calories. I subbed a whey protein shake for a meal in the evening as I wasn't very hungry and found it very filling.
Workout- We focused on upper body today with heavy weight circuits capped off by some boxing and a bike sprint. I'm finding myself getting stronger and it really felt good to push some heavier weights. Workout today reminded me that I'd eventually like to focus in on my bench press max and see where I can push that. That'll be another blog for another day.
Cardio- I'm loving the elliptical. It really boosts your heart rate with much less impact than the treadmill and more muscles used than the bike. Today I went for 30 minutes at a pace of about 4.5 miles. I covered about 2.25 miles with an average heart rate that stayed between 135 and 140 helping me burn over 400 calories.
Food- I missed morning snack due to workout. We had lunch catered out of the neighborhood and I enjoyed grilled beef, onions, cilantro and salsa on corn tortillas. These actually aren't that bad for you if you leave off the standard taco toppings like cheese and sour cream. I also avoided the cookies and chips as they are empty calories. I subbed a whey protein shake for a meal in the evening as I wasn't very hungry and found it very filling.
Workout- We focused on upper body today with heavy weight circuits capped off by some boxing and a bike sprint. I'm finding myself getting stronger and it really felt good to push some heavier weights. Workout today reminded me that I'd eventually like to focus in on my bench press max and see where I can push that. That'll be another blog for another day.
Cardio- I'm loving the elliptical. It really boosts your heart rate with much less impact than the treadmill and more muscles used than the bike. Today I went for 30 minutes at a pace of about 4.5 miles. I covered about 2.25 miles with an average heart rate that stayed between 135 and 140 helping me burn over 400 calories.
Tuesday, February 12, 2008
Almost
Today was the closest that I've come to missing a workout. We've got a trainer in from out of town for work so the entire day was dedicated to intensive curriculum work. The busy day was followed by a once over of the scores of e-mails that came in over the day and then on to dinner. By the time dinner was over, I had 10 minutes to make it to the gym. With a full stomach and an aching head, I briefly pondered what missing just once would mean. Luckily, I didn't have much time to rationalize and I'm in the routine now so I was off and running in short order. Here's how the day ended up:
Food- With company in town, I was again tempted by various unhealthy options at restaurants. Fortunately, I was able to find greens, fresh beans, and baked chicken at lunch and a tasty fish with cauliflower at dinner. I also picked up some pure whey protein for shakes at snacks. This is one more way to integrate appropriate proteins between meals. I did plenty of research before deciding to go with a supplement but 100% whey is not too far out there. All of the trainers and docs have advised to avoid all of the other crazy stuff on the market.
Workout- Workout on a full stomach is tough. My Tues./Thurs. trainer worked me on an intensive circuit for lower body and core. I was whipped afterward but glad that I hadn't shrugged off the workout in the parking lot just an hour earlier.
Cardio- As my stomach was feeling iffy and my head hurting a bit, I opted for 15 minutes on the elliptical which added up to just over a mile. I averaged just over 130 on heart rate and burned about 200 calories. I'm feeling pretty tired and hoping for good rest tonight.
Food- With company in town, I was again tempted by various unhealthy options at restaurants. Fortunately, I was able to find greens, fresh beans, and baked chicken at lunch and a tasty fish with cauliflower at dinner. I also picked up some pure whey protein for shakes at snacks. This is one more way to integrate appropriate proteins between meals. I did plenty of research before deciding to go with a supplement but 100% whey is not too far out there. All of the trainers and docs have advised to avoid all of the other crazy stuff on the market.
Workout- Workout on a full stomach is tough. My Tues./Thurs. trainer worked me on an intensive circuit for lower body and core. I was whipped afterward but glad that I hadn't shrugged off the workout in the parking lot just an hour earlier.
Cardio- As my stomach was feeling iffy and my head hurting a bit, I opted for 15 minutes on the elliptical which added up to just over a mile. I averaged just over 130 on heart rate and burned about 200 calories. I'm feeling pretty tired and hoping for good rest tonight.
Monday, February 11, 2008
CRASH... but maybe not what you're thinking.
For those that might have wondered if I fell off the wagon, I haven't. The committment to a fixed bedtime and some huge work projects for this week have taken most of my available time. That was all compounded on Friday afternoon when one of my 8 glasses per day of water accidentaly dumped over on my MacBook rendering it an expensive, yet stylish, paperweight. So, here I am having missed a number of posts but lighter than before and looking foward to Friday's six week fitness assessment. Here's a little overview of the past 5 days to catch you up:
Monday, February 11th-
Food- Today was crazy. I'm really scrambling without a computer but I hit all meals and only missed one snack. My body seems to have settled into the routine of healthy food and any residual hunger issues for unnecessary foods have just about totally dried up.
Workout- Due to a work function, I was running a little late for workout. My trainer jammed the full rotation into the smaller time window and added a late penalty of boxing. It was probably the highest heart rate workout that I've had and it was very enjoyable. Fast paced workouts are good balancers to stressful work day.
Cardio- After workout, I hit the elliptical for 30 minutes at a pace over 4 mph. I burned 400 calories and averaged a heart rate of above 135. I also got to watch a Modern Marvels episode on History Channel about acid. Double Bonus.
Sunday, February 10th-
Food- Sunday was mostly dedicated to little brothers and they love food that's not so good for you. Fortunately, with my coaching from my diet penpal at FT, I've gotten much better at seeking out good foods no matter what location I'm in. I found a good salad on Sunday and some grilled meats and veggies at a mexican restaurant.
Workout- No workout on Sunday beyond chasing my 5 year old little brother around for a couple of hours. We hit a playground which was crazy. I can't believe how much energy they have.
Cardio- Between visits, I was able to knock out my 2.45 mile lap through downtown at an average heart rate of about 130. I was feeling a little sluggish but much better after completion. It's always great to get out in downtown and see others out who are making good fitness choices. You'd be amazed at the age diversity that I cross paths with. From 9 to 90, many folks are dedicated to good health.
Saturday, February 9th- Saturday was my off day and was primarily consumed with a trip to Atlanta to help with a Lego contest that promoted alternative energy technology. We also lost my grandmother to a long battle with dimensia that morning. I mention it here because one of the things that I reflected on about both my grandmother and grandfather over the course of Saturday were the many great examples that they set for me and my family. Among many other admirable qualities, both watched their food intake very carefully and they exercised on a very regular basis throughout life. As a kid, I used to think it was funny that they went to the mall and other public spaces to walk. I realize not that they were guaranteeing themselves a greater quality of life into their late seventies that others do not enjoy. Some of the greatest gifts that family and friends can give you in life are those of leadership by example. Several of you that are reading along have mentoned that you have been inspired by my journey to get out and do more for your body. To each of you, I extend a heartfelt thanks for the shared motivation and inspiration.
Friday, February 8th-
Food- Hit all the marks for food on Friday and had a little celebration meal with myself of scallops, tomatoes, spinach with a few meats and cheeses. Seek out local, fresh, wholesome food whenever you can and you'll find it a wonderful treat which is very good for you.
Workout- I worked out with Kyle on Friday and he hit me with the full aresenal of boxing cardio. While Iwas a little slow on training my hands to react to the punch combinations, I absolutely loved the workout. Your heart rate stays very high and your arms get one hell of a workout. You can see a little bit of Kyle's style in each of the trainers at FT and I think that is the mark of good training. I continue to be pushed by the workouts and engaged by new exercises. I'm learning more every day and my key indicators are improving. I can't wait for the check-in on February 15th.
Thursday, February 7th-
Food- Due to crazy work schedule, I was a little lax on my snacks on Thursday and it showed. I was hungry at night which isn't pleasant but I avoided the urge to plunder the pantry.
Workout- Thursday workout was focused mostly on lower body and core. We pushed really hard and I realized that my core strength has improved tremendously since week 1. I can now hold a plank for up to a minute and my ability to do sit-ups has dramatically changed for the better.
Cardio- I got on the elliptical and tried a new method tonight. I would sprint to the point that my heart rate hit 150+ and then go a 4-5 mph pace until my heartrate dropped below 140. I did this for 30 minutes and covered well over 4 miles and burned close to 500 calories. It was really intense but the time flew by and I really enjoyed pushing myself.
Monday, February 11th-
Food- Today was crazy. I'm really scrambling without a computer but I hit all meals and only missed one snack. My body seems to have settled into the routine of healthy food and any residual hunger issues for unnecessary foods have just about totally dried up.
Workout- Due to a work function, I was running a little late for workout. My trainer jammed the full rotation into the smaller time window and added a late penalty of boxing. It was probably the highest heart rate workout that I've had and it was very enjoyable. Fast paced workouts are good balancers to stressful work day.
Cardio- After workout, I hit the elliptical for 30 minutes at a pace over 4 mph. I burned 400 calories and averaged a heart rate of above 135. I also got to watch a Modern Marvels episode on History Channel about acid. Double Bonus.
Sunday, February 10th-
Food- Sunday was mostly dedicated to little brothers and they love food that's not so good for you. Fortunately, with my coaching from my diet penpal at FT, I've gotten much better at seeking out good foods no matter what location I'm in. I found a good salad on Sunday and some grilled meats and veggies at a mexican restaurant.
Workout- No workout on Sunday beyond chasing my 5 year old little brother around for a couple of hours. We hit a playground which was crazy. I can't believe how much energy they have.
Cardio- Between visits, I was able to knock out my 2.45 mile lap through downtown at an average heart rate of about 130. I was feeling a little sluggish but much better after completion. It's always great to get out in downtown and see others out who are making good fitness choices. You'd be amazed at the age diversity that I cross paths with. From 9 to 90, many folks are dedicated to good health.
Saturday, February 9th- Saturday was my off day and was primarily consumed with a trip to Atlanta to help with a Lego contest that promoted alternative energy technology. We also lost my grandmother to a long battle with dimensia that morning. I mention it here because one of the things that I reflected on about both my grandmother and grandfather over the course of Saturday were the many great examples that they set for me and my family. Among many other admirable qualities, both watched their food intake very carefully and they exercised on a very regular basis throughout life. As a kid, I used to think it was funny that they went to the mall and other public spaces to walk. I realize not that they were guaranteeing themselves a greater quality of life into their late seventies that others do not enjoy. Some of the greatest gifts that family and friends can give you in life are those of leadership by example. Several of you that are reading along have mentoned that you have been inspired by my journey to get out and do more for your body. To each of you, I extend a heartfelt thanks for the shared motivation and inspiration.
Friday, February 8th-
Food- Hit all the marks for food on Friday and had a little celebration meal with myself of scallops, tomatoes, spinach with a few meats and cheeses. Seek out local, fresh, wholesome food whenever you can and you'll find it a wonderful treat which is very good for you.
Workout- I worked out with Kyle on Friday and he hit me with the full aresenal of boxing cardio. While Iwas a little slow on training my hands to react to the punch combinations, I absolutely loved the workout. Your heart rate stays very high and your arms get one hell of a workout. You can see a little bit of Kyle's style in each of the trainers at FT and I think that is the mark of good training. I continue to be pushed by the workouts and engaged by new exercises. I'm learning more every day and my key indicators are improving. I can't wait for the check-in on February 15th.
Thursday, February 7th-
Food- Due to crazy work schedule, I was a little lax on my snacks on Thursday and it showed. I was hungry at night which isn't pleasant but I avoided the urge to plunder the pantry.
Workout- Thursday workout was focused mostly on lower body and core. We pushed really hard and I realized that my core strength has improved tremendously since week 1. I can now hold a plank for up to a minute and my ability to do sit-ups has dramatically changed for the better.
Cardio- I got on the elliptical and tried a new method tonight. I would sprint to the point that my heart rate hit 150+ and then go a 4-5 mph pace until my heartrate dropped below 140. I did this for 30 minutes and covered well over 4 miles and burned close to 500 calories. It was really intense but the time flew by and I really enjoyed pushing myself.
Wednesday, February 6, 2008
Week 5: Days 1-3
After committing to a consistent bed time, it's become much harder to find time to make blog posts. I'll have to continue to make schedule modifications. I can't wait until the 6 week fitness test. I've continued to monitor weight, measurements, and heart rate. I'm still not going to share number but let's say that big news is coming. In the meantime, here are three days of accountability posts:
Wednesday, February 6th-
Food- I had a little splurge at lunch today with some lasagna from Tony's Pasta. We were hosting a luncheon at work so I indulged with one slice but made sure to lean more towards a mixed green salad and fresh grapes. Otherwise, it was a good day with appropriately balanced snacks on correct intervals.
Workout- Since I'm training so much, we're starting to focus on body areas. Today was about upper body and core. I've continued to find the workouts interesting and engaging but the boxing is by far my favorite. In addition to the muscle value, boxing does wonder for your heart rate and hand/eye coordination.
Cardio- I reversed my 2.45 mile walk around downtown and kept the pace pretty high. My heart rate average for the trip was 130 but bumped into the mid 140's for inclines.
Tuesday, February 5th-
Food- Probably the best food day I've had. I hit all the marks and goals for each meal. Adding trail mix (nuts and raisins only) to my fruit snacks is helping with too much fruit sugar sting. I finished the day with my favorite dish
Workout- Mainly cardio workout tonight with emphasis all around and especially on the core. I can definitely tell that the muscles that keep your body stable are improving. The FT plan continues to impress me by focusing on the whole body and not just the typical quads/biceps workouts.
Cardio- Back on the elliptical for a new routine. I would sprint to get my heart rate over 150 and then go steady until I came back
Monday, February 4th (Happy Birthday Dad!)-
Food- Getting on a normal schedule is further refining the food schedule. Things are feeling better all the time.
Workout- Workout today was great. I'm starting to feel stronger again and the weekend was a good
Cardio- I returned to the elliptical machine tonight for 30 minutes at an average heart rate of 135, average miles per hour of 4.0 and a total distance of 2.1 miles.
Sunday, February 3, 2008
Retreat/Rest/Re-Start/Re-Commit
I didn't have time to post on Friday before leaving so here's a series of updates in reverse order working up until now.
Re-Commit- Kyle at FT and I had a one month check-up on Friday and I was really pleased with his interest, feedback and gentle modifications of the program. Here are some highlights of new commitments that I made during the conversation:
1. Get some sleep. I've been guilty of sleeping six hours or less several nights per week since we started the program. While it's great that I finally have enough energy to do this, it's not good for my body so I'm going to work hard to shut down by 10:30 every night and get 7.5-8 hours of sleep.
2. Get more proteins. I've done really good eating every three hours or so during the day but my snacks have often been just fruits. Ideally, these snacks should have a protein like nuts, a lean meat, or a bar but I'm often missed that side due to transport and taste issues. Moving forward, I'll be seeking out more good sources of protein and making sure that those are included in my snacks.
3. Track Cardio- If you've been following, you know that I'm throwing in 30+ minutes of extra cardio at least 4 days per week. In order to better track and grow the benefits of these efforts, I'll start keeping better track of calories burned, duration, distance, etc. for cardio sessions and Kyle will help me push certain aspects of performance. This should be very helpful with my weight goal. As of today, there are exactly 6 weeks until my 30th birthday. Remember, my goal is to lose 30 by the time I turn 30. Think I'll make it? Stay tuned...
Re-Start- Since I took Saturday off, I was excited to get some cardio in on Sunday. Kristy had scoped out a dog park about two miles from the house so we set off with Tess, our boxer, for a Sunday walk. We all enjoyed the unseasonably warm winter day and Tess loved the dog park. All told, we did 4+ miles and heart rate stayed above 125 for both legs. It felt really good to get rolling again. We also had a little splurge by visiting Barberito's which is a fantastic burrito place in Athens. You can actually build a pretty healthy burrito if you try using a whole wheat tortilla, black beans, lettuce, pico, guacamole, a fresh made salsa. I love the place so much that I had a burrito with chicken for lunch and took home an all veggie for supper.
Rest- On Saturday I rested. I slept late, enjoyed good healthy food, and watched No Country for Old Men in a wonderful independent cinema. I needed a day off and this was a great one.
Food- Friday was a good food day. I hit all my meals and snacks and Kristy had prepared a whole grain pasta dish for dinner. It was the first time I've had pasta in a month and it was wonderful. I felt like I was cheating just a bit but after reviewing the content list, it was all clean, healthy, whole foods so my guilt drifted away.
Workout and Cardio- Friday's workout was really based around cardio. We kept my heart rate very high the entire session so I didn't add any additional cardio afterward. This was probably good as I felt more and more tired as the week went on.
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