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Saturday, March 24, 2012

My mind has focus, every muscle in my body feels primed, and I have my health in line. What a strange place this is… I feel free, maybe for the first time in my life. Growing up I would have never thought life could have times like these or that I could feel so fantastic… One thing I have learned, sometimes we can get buried worrying so much about others, that we let ourselves go. Even to the point of pain. WE have to put ourselves first. Not so much that we are jerks, or so self absorbed that we are hated, but enough that we keep ourselves in a positive and healthy surrounding. Good intentions can not only hurt you, but those around you.

Wednesday, March 14, 2012

Variety. Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious, creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.

Consistency. Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently, provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.

Intensity. YOU'RE TOUGHER THAN YOU THINK. The fear of pain or injury from working out is a mindset steeped in failure. You must learn to "Find the Line." Do the extra rep or two, increase your range of motion, and increase resistance as you get stronger. Intensity goes hand in hand with Variety and Consistency. The combination of the three work together as a triad that creates a platform for success. The programs provide variety. Your plan will keep you consistent.

Purpose. Your purpose is to have a better life. Exercise and eating right help you feel better. When you feel better, you do more. When you do more, you meet other people. A healthy lifestyle gives us the energy to be better than before. We want to participate, share, communicate, and build a community have purpose in our lives. If you had never found Beachbody, you might be right back where you were isolated, with nothing to share, no purpose, because you weren't doing anything with anyone.

Reality. Why do we want life to be different than it is? Why do we think about who we were and who we're going to be more than who we are? We certainly talk a good game about who we are now. Why do we try to predict the future with the hope that wishful thinking is enough to change it? Life is NOT the way it was. It's the way it is. Life is not our fantasy predictions of the future or our glory days of the past. Life is that thing that is happening to you as you read this. We fall into the trap of living in the past and future because right here is not good enough. Back then and up there are keeping you from right now.

Sports. Take the onus off of weight, inches, and body fat percentages and put the focus on MOVING - from dancing, rock climbing, and mountain biking to table tennis. I love that ping-pong! Think in terms of "can do" instead of "look like." Sports are fun and help develop balance and coordination which in turn accelerates your results. Jump, kick, run, spin, throw, skate, shoot, hit, score, compete . . . PLAY!

The Plan. SCHEDULE ALL WORKOUTS IN ADVANCE. This creates accountability. Plan an entire month ahead of time. Try to schedule as many workouts as possible with friends who have similar goals. WOWY was developed so that we could find an easy and effective way to stay accountable and work out together. Now we've got people in Trumbull, CT (my hometown), doing Power 90 at the same time with people in Hollywood. That is cool!

Sleep (and stress). Stressed out, sleep-deprived people don't eat right and exercise regularly. Stress depletes energy, strength, and desire, while poor sleep habits affect your moods and immune function along with cognitive and motor performance. Burning the candle at both ends makes it impossible to be fit and healthy.

Loving It. Exercise and workouts involve commitment, determination, planning, consistency, and intensity. If you don't like what you're doing, there's no way on earth you'll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90 exclusively and it works for you, then keep doing it until it doesn't. If you get part way through P90X and it's not your cup of tea, then stop, and do something else. Something's got to bring you back day after day, week after week. Love it (tolerate it) or leave it.

Flexibility. Flexibility is the fountain of youth. Flexible people are much less prone to injury. Yoga and stretching allow you to bring more intensity to your workouts. Flexibility is the key component to becoming less vulnerable and more durable. Aging has a funny way of making everything we do harder. Staying limber and flexible is the way to prevent that from happening.

Food and Supplements. You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet. - Tony Horton

Sunday, March 11, 2012



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Saturday, March 10, 2012

Got up early, had a cup of Hot Green Tea, Followed by a bowl of oatmeal and a Shakeology. I got my Mind Right...

Got on my mountain bike to do a 40 mile ride in less then 3:30:00.

I did 40.00 Miles
Avg Speed: 15.9
Max Speed: 20.1
Time: 2:30:44

Heart Rate:
Avg: 164
Max: 180
Min: 64

Total Calories Burned:
2659

Friday, March 9, 2012

Okay, 20 miles is all my arse could take... lol..

20 miles on my CycleOps Fluid 2.
Avg HR 155
Max HR 176
Burned 1125 Calories

I am shooting for 40 miles on Sat. Will see how that goes. It's not really funny but 1 1/2 months ago.. 25 miles felt like I was slacking.. I hope it comes back fast...


Here is what it looks like on my trainer.. :) I just slap some headphones on!

Wednesday, March 7, 2012

It is a self defense mechanism for the brain to try it's best to STOP you from achieving something you are afraid of. Maybe you were told you couldn't and you are worried they were right. Maybe you were told your dreams were foolish, and you are second guessing yourself. Maybe you have experienced the heart break of believing in something and then having it taken away.

Only YOU can BREAK FREE from this pattern. Only YOU can CHOOSE to change your mindset and SUCCEED. No matter how old you are, your brain can LEARN a new way... you can get conditioned to SUCCEED.

The very first thing you need to do is leave the past in the past. Silence the voices that said you couldn't. The next thing you need to do is stay away from negative people in your life, and learn to not let them matter. And finally, you need to BELIEVE, you need to have PURE FAITH that you DESERVE for all your dreams to come true, and you NEVER GIVE UP until you get there!!! Decide, Commit, Succeed!!!

Tuesday, March 6, 2012

1 hour intervals are done!

I love and Hate the mental battle of intervals, these hurt, lungs and legs burning, brain screaming, my eyes closed and just pushing! I have put my race bike on the trainer and really forgot what it is like when your spin is not smooth with full suspension, can you say suspension bob. About 45min in I found my spin, the ride smoothed out, the bob of the bike went away, just my lungs billowing my legs spinning and that spark exploding into a blaze! I now feel that high I have been missing, I feel fantastic!!

Miles: 16.23
Max Heart Rate: 185
Avg Heart Rate: 159
Calories Burn: 1010

Monday, March 5, 2012

First day of bike training, 3 workouts are in the plans today:

P90X: Chest & Back √ This one off, It is in the books!
After work P90X2: X2 Ab Ripper
                   30min Spin on the bike

Sunday, March 4, 2012

Day 3 of my Shakeology Cleanse:

My headache seems to be gone today. Yay! That erg to eat is VERY strong still. My weight has not changed since day 1. I am at 162.5. I was not sure at all what to expect going into this. What I have found is, I was all ready eating so clean that I didn't have a lot of junk to cleanse.. lol.. But I am off the Caffine and that was one of my main goals. My body is alomost 100% healed from my P90X2 and Power hour workouts. My Mind is right! I am ready to begin! Tomorrow it's time, to Bring it!

My Workout for the next 6 Weeks:

Week 1, 3 and 5
Monday - Chest & Back, X2 Ab Ripper, 30min Spin
Tuesday - X2 Recovery + Mobility, 1 Hour Intervals
Wednesday - Shoulders & Arms, X2 Ab Ripper, 30min Spin
Thursday - X2 Recovery + Mobility, 2 Hour Medium Spin
Friday - Yoga X, X2 Recovery + Mobility
Saturday - 40 - 50 Mile Ride
Sunday - X2 Recovery + Mobility

Week 2, 4, and 6
Monday - Chest + Back + Balance, X2 Ab Ripper, 30min Spin
Tuesday - X2 Recovery + Mobility, 1 Hour Intervals
Wednesday - X2 Shoulders & Arms, X2 Ab Ripper, 30min Spin
Thursday - X2 Recovery + Mobility, 2 Hour Medium Spin
Friday - X2 Yoga, X2 Recovery + Mobility
Saturday - 40 - 50 Mile Ride
Sunday - X2 Recovery + Mobility

I will tone down the lifting if "needed" to keep my riding on priority. Week 7 I will not lift at all and tone my riding down till race day.. Week 7 on Sunday, I race to Win!

Saturday, March 3, 2012

A goal is a dream derived -- beget by belief, integrated with instinct, driven by desire, and attained through assiduous action...

Day Two!

Okay, yesterday.. that amazing feeling.. lol.. left me about 4pm. My headache got pretty bad last night and the erg to eat was almost over whelming. Which is funny because I was NOT hungry! I slept poorly last night, because of my headache. So on too day two.

So far when I drink the shakeology I feel amazing for about an hour, FULL of energy almost like a rush. But it is only 150 calories when made with water and my body burns calories like a machine. :) So after that, just like when I crash in a workout, I am just out of fuel.

Yesterday My mother and I weighed in, and took measurements. So far I am down from 167.5 to 162.5 on just the first day. The bloat I had put on while sick is pretty much gone and my abs are back..

Friday, March 2, 2012

Time for a cleanse!

Started our Shakeology cleanse this morning. Other then I feel like I SHOULD be eating food, I am not starving at all. The cleanse looks like this:

7:30am - Breakfast - Shakeology mixed with 8oz water + Ice if you want it thicker.
10:00am - Snack - 1 peice of fruit ( I had an Orange)
12:30pm - Lunch - Shakeology mixed with 8oz water + Ice
3:00pm - Snack - We are juicing here - only 1 peice of fruit - all the veggies you want.. lol.
5:30pm - Dinner - Shakeology mixed with 8oz water + Ice

3:00pm can be switched up however, you can do Shakeology mixed with 8oz water + Ice
5:30pm - Dinner - Salad – Greens, 3 servings of vegetables, 4oz of grilled fish or chicken, 2 TBS of non dairy dressing.

Also we have to drink 64oz - 128oz of water through the day.

I feel amazing today, TON's of energy (which shocks me). I do have a minor headache from my lack of caffeine. I will not be using ANY caffeine after the cleanse..

P90X2 61 Day Pic's.

P90X2 61 Day Pic's.
I don't have words to describe how great I feel about getting myself here..
2 years ago I was just a mess..


Everyday we train like athletes, And so we become athletes..