Saturday, May 25, 2013
Friday, January 11, 2013
2013
This is our year… This our time… This is our defiant declaration that life is too short to watch from a distance …. It’s too fast to witness from afar… This year, we’re in the mix. We’re at the center. Up close and personal with everything that matters. This is the year we delete “tomorrow” from our vocabulary, erase “maybe” from our mind, and promise – once and for all – that our dreams deserve to breathe fire.
This is my anthem.
I will stop wondering and waiting.
I will stop tossing and turning.
I will put the breaks on everything that slows me down.
I will not second-guess my soul…
I will find my truth in the ugliest of corners and face my pain in the darkest of places.
I will hold hands with my fears and put my arms around the unknown…
I will live big. And bold. And brave.
And when I do stumble, I will wipe the dirt off my face, scrape the hate off my shoes, and lift myself above myself…
I will believe.
I DO BELIEVE.
#besomebody.
This is my anthem.
I will stop wondering and waiting.
I will stop tossing and turning.
I will put the breaks on everything that slows me down.
I will not second-guess my soul…
I will find my truth in the ugliest of corners and face my pain in the darkest of places.
I will hold hands with my fears and put my arms around the unknown…
I will live big. And bold. And brave.
And when I do stumble, I will wipe the dirt off my face, scrape the hate off my shoes, and lift myself above myself…
I will believe.
I DO BELIEVE.
#besomebody.
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
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
I signed up for this, For $6.00 (Free shipping) a month they send me 4 Cartidges/blades. Way better then the $24.00 I was spending!
Get Your Shave blades here
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
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!
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!
Thursday, March 8, 2012
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!!!
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
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
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!
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
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..
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..
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..
I don't have words to describe how great I feel about getting myself here..
Everyday we train like athletes, And so we become athletes..
Wednesday, February 29, 2012
Time to train for racing!
I think from here I am going to mix it up a bit. P90X2 has been fantastic and I am going to be using a lot of these in my workouts. I am sure I will be doing a full round or rounds after Bike season is over. I am where I want to be with my body, (Yay!) Though I have padded up a little around my ab's again while I have been sick.
Hoping the Shakeology Cleanse I am starting Friday will take care of the extra water I am holding.. lol..
I think my workout week will look something like:
(My Lifting will be cut in Half, so 30 - 45min at the most - these are for maintenance)
Monday 3am: Chest and back / 4pm: Easy 30min spin on the bike - X2 Abs
Tuesday 3am: Recovery & Mobility / 3pm: 1 hour Intervals on the bike.
Wednesday 3am: Arms and Shoulders / 4pm: Easy 30min spin on the bike. (Active recovery)- X2 Abs
Thursday 3am: Recovery & Mobility / 3pm: 2 hour or 25 mile ride on my bike Medium Intensity.
Friday 3am: Yoga / 4pm: Easy 30min spin on the bike. (Active recovery)- X2 Abs
Saturday: 40 - 50 Mile Ride
Sunday: Foam Roller!!!
Hoping the Shakeology Cleanse I am starting Friday will take care of the extra water I am holding.. lol..
I think my workout week will look something like:
(My Lifting will be cut in Half, so 30 - 45min at the most - these are for maintenance)
Monday 3am: Chest and back / 4pm: Easy 30min spin on the bike - X2 Abs
Tuesday 3am: Recovery & Mobility / 3pm: 1 hour Intervals on the bike.
Wednesday 3am: Arms and Shoulders / 4pm: Easy 30min spin on the bike. (Active recovery)- X2 Abs
Thursday 3am: Recovery & Mobility / 3pm: 2 hour or 25 mile ride on my bike Medium Intensity.
Friday 3am: Yoga / 4pm: Easy 30min spin on the bike. (Active recovery)- X2 Abs
Saturday: 40 - 50 Mile Ride
Sunday: Foam Roller!!!
Tuesday, February 28, 2012
Race Season is fast approaching!
It's time! I am going to shift my focus. I have just 7 weeks to get ready for my 1st race and this is why I have been pushing hard all winter.
Tonight I am getting my race bike out, tuning it up and dropping it on the trainer! Getting excited now!!! I can all ready feel the wind flowing through my helmet, the cadence of my breath, and my legs pumping like a machine..
Tonight I am getting my race bike out, tuning it up and dropping it on the trainer! Getting excited now!!! I can all ready feel the wind flowing through my helmet, the cadence of my breath, and my legs pumping like a machine..
Monday, February 27, 2012
P90X2 - P.A.P. Upper is done! Wow I didn't think I was going to make it through this one! lol.. I can tell I am not back 100%, being sick really takes some of the wind out of the sails for a while. It's been so long since I have been sick I forgot what it was like. I hope to be going 100% by next Monday... I will being doing a shakeology cleanse on Friday - Sunday hope that helps.. :)
If I confessed that refraining isn’t an option… That not trying is a hate crime. That passing up potential is the worst form of punishment. That inaction is a life-sentence for doing nothing… That failures fade, but Regrets haunt forever…
If I believed that this one chance… the tiny possibility… the small, small promise of promise… of greatness… of Magic… was enough to pull me in.. and push me forward.. and carry me through…
If I just decide that this, and it… ALL of it… is just worth it… No matter what. Win or lose. Pleasure or pain. Happiness or hurt… If I let myself fall, without worrying about the shape of the surface below. Or the strength of the net…
If I said today’s the day. Now or never. And finally… Finally…
Now wins. Deside, Commit, Succeed...
#besomebody
If I believed that this one chance… the tiny possibility… the small, small promise of promise… of greatness… of Magic… was enough to pull me in.. and push me forward.. and carry me through…
If I just decide that this, and it… ALL of it… is just worth it… No matter what. Win or lose. Pleasure or pain. Happiness or hurt… If I let myself fall, without worrying about the shape of the surface below. Or the strength of the net…
If I said today’s the day. Now or never. And finally… Finally…
Now wins. Deside, Commit, Succeed...
#besomebody
Great Morning!
My cold seem's to be almost gone now! I am feeling so much better, I can't wait to be hitting my workouts with 110% again. I'll start the morning with 20 minutes of push-ups and pull-ups again (Just because I slept in again, we heal while we sleep) and I will get my P.A.P Upper workout in after work.
Have a fantastic day!
Have a fantastic day!
Sunday, February 26, 2012
P90X 2: Phase 3
This morning, I wanted to get one day ahead so I did my first Phase 3 workout: P.A.P. Lower. Wow after coming in with a cold, this workout ended me in the 2nd part. I was able to keep up with the 1st half though. Lungs started burning and felt a little weak in the 2nd half so I pulled back a lot.
I have a bike race in 56 days so I need to be careful and heal up..
Over all, I liked this workout. I think I need some diffrent shoe's though, right foot started cramping in my arch in the 2nd half.
Keep pushing play!
I have a bike race in 56 days so I need to be careful and heal up..
Over all, I liked this workout. I think I need some diffrent shoe's though, right foot started cramping in my arch in the 2nd half.
Keep pushing play!
Working out while sick?
For people who have a cold or simple upper respiratory infection without fever or significant cough, exercise is generally safe. You want to cut your intensity and duration of exercise in half. If you feel good over the next few hours, you can increase how much you do the next time you work out. However, if you feel exhausted after exercising, then skip two to three days before exercising again.
With flu or other illness that causes high fever, muscle aches and fatigue, wait until the fever is gone before getting back to exercise.
The first workout after this kind of illness should be very light, making sure that you are not getting short of breath. You will want to progress more slowly as you return toward your normal routine. If you usually exercise daily, I advise working out every other day for the seven to 10 days after illness.
Viral infections, such as the flu, can cause temporary muscle weakness. This includes the muscle cells in the heart. Exercising won’t cause a heart infection. But a heart weakened by a viral infection could be hurt by strenuous exercise. Go low (low intensity) and go slow (short duration). If you feel any shortness of breath, this is not the time to push it.
With flu or other illness that causes high fever, muscle aches and fatigue, wait until the fever is gone before getting back to exercise.
The first workout after this kind of illness should be very light, making sure that you are not getting short of breath. You will want to progress more slowly as you return toward your normal routine. If you usually exercise daily, I advise working out every other day for the seven to 10 days after illness.
Viral infections, such as the flu, can cause temporary muscle weakness. This includes the muscle cells in the heart. Exercising won’t cause a heart infection. But a heart weakened by a viral infection could be hurt by strenuous exercise. Go low (low intensity) and go slow (short duration). If you feel any shortness of breath, this is not the time to push it.
Saturday, February 25, 2012
Morning!
Starting the day with 20min of Pushups and Pullups, X2 Yoga is tonight. Come on and start the day right! What are you doing to wake up?
Friday, February 24, 2012
Thursday, February 23, 2012
I did my X2 Yoga, and had the best hour doing this by far.. Just seemed to click this morning.. Loved it! I've stil been doing 20 minute shots here and there in the day of pushups and pullups just to keep things strong, but not so many I am getting sore. I am really feeling ready to get back on my bike as well.
Wednesday, February 22, 2012
Tuesday, February 21, 2012
Recovery Week
This is my first recovery week in 51 day's! I have to say, I feel kind of guilty about it.. lol.. I have been going great for so long though, I know I need it. It's not like I am not working out on a recovery week, just no push ups, pull ups, and real lifting are being done. But I slept better last night, and (It could be my imagination) I thought I looked like my muscles have grown in the last 2 days. I will be doing X2 Yoga at 3am. How about you? ;)
Monday, February 20, 2012
If you don't know where to begin, the first thing you need to do is make a decision. Decide that from this day forward you are going to make a positive change in your life. We'll work together to create a plan that will set you up for success.
http://beachbodycoach.com/esuite/home/MONGOSE101
http://beachbodycoach.com/esuite/home/MONGOSE101
Sunday, February 19, 2012
Saturday, February 18, 2012
Workout for the Day..
P90X2: Plyocide Followed by,
One Power Hour of Pull-ups:
Wide: 50
Close: 50
Chin: 50
ATW: 50
Switch: 50
Kipper: 50
Total: 300!
I'll Catch X2 Ab Ripper before bed. What are you doing today?
One Power Hour of Pull-ups:
Wide: 50
Close: 50
Chin: 50
ATW: 50
Switch: 50
Kipper: 50
Total: 300!
I'll Catch X2 Ab Ripper before bed. What are you doing today?
Friday, February 17, 2012
Monday, February 13, 2012
Back on Track!
Starting my Monday right: X2 Chest + Back + Balance, is Done! It feels so fantastic to be back on track... I had a cold last week and missed 2 days, I had not missed a workout in over 50 days.. I was super bumed. No stopping me now!
Mongoose
Mongoose
Sunday, February 12, 2012
When I was about to turn 40, I was feeling pretty bad every day, I was also eating badly every day. You know what I mean? I had taken on a different job that was much more labor intensive. This job was really kicking my butt! My elbows hurt, to the point I was wearing braces for tennis elbow. My hips were killing me; I was having issues with my wrists, just pretty much a mess. To go along with my bad diet, I was also drinking 3 or 4 micro brew beers a night on the weekdays, and even more on the weekends.
One day my son came home from school, with a picture he had drawn and colored. It was of him and I holding hands, (you know the type, the sun was in the corner of the page shining down on us and a scribbled tree off to the side) But He also made sure to point out the beer I was holding in my other hand. It was like getting punched in the gut! I decided I was going to make a change; this was not the role model that I wanted to be for him. I had seen P90X on TV and I decided to order it.
I did not change my diet a lot at first, but I did stop the drinking on the weekdays, I was too tired after the workouts for that anyway!
Me Just before 40 years old: This was not at my heaviest, I did not let anyone take my picture because I was not happy with myself. I may have been around 220 pounds here, I was 225 and popping out of a 36in waist pant when I got P90X.
I did 2 rounds of P90X and was slowly changing my diet. (baby steps)
Me at 40: around 180 pounds.
While heading to the ripe age of 41, I had kept up with my P90X workouts, I also tried insanity. Then I made Hybrids of the two. But In the spring, it was time to put my fitness to use, I started racing my mountain bike. I took 2nd place overall in the state (MMBA Championship Points Series) for my age (40-49) and class (beginner), and don't let this fool you, beginner class in MI is pretty hard, it's like an all out sprint for 10-14 miles of trails while trying to pass maybe 40 other riders, what a great year I had!
I don't really have any pictures other then like my profile picture, a lot of me on my bike; I was living on that thing! lol.. I was feeling pretty fantastic though and still working on cleaning up my diet, but I was far away from eating super clean.
Me coming in to take 3rd place at the Fort Custer Stampede!
My Son in Red/blue, and my younger brother in black/yellow.
Then In Feb. 2011, my wife told me she was leaving, packed up and was gone 3 days later. She had started working out with me in the beginning and for a while things were great! But then she got injured and stopped. (She was just not eating enough; it was too hard for her to kill that mentality that you have to eat less to lose weight). She never did get back into it after that.
I was turning into a different person by then. Working out every day, eating healthier (I even had to buy different foods just for myself.) Then it seemed like everything I did would make her feel bad. I was into health and fitness; she had started to gain all her weight back. I think in the end she felt a lot of guilt and shame every time she seen me and in the end couldn't live that way. (That’s how I seen it, though I am sure her side would be different) But, I had changed so much that when she did leave and my son wanted to stay with me, she let him stay. (I cannot tell you how grateful I am for the products beachbody puts out, and the changes it brought to my life. Without it I would have surly lost my son as well.) I may not have been the best of husbands, but I was turning into a much better father.
I'll say this about being healthy, when you wake up every day feeling fantastic; it is hard for anything to keep you down! I got back on track very fast with my workouts and riding. But I did not get to race at all, I was learning how to be a single dad and let me tell you, this is not easy!
I did a solid round of p90X just before P90X2 was coming out, age 42 just after my Round:
I will be 43 in May, and I plan on racing again this year, I want to shoot for #1 and if I don't get it, it will not be because they are in better shape! It will be because they are just a better biker. I have not really opened any of the P90X, Insanity or P90X2 Diet books and it has taken me almost 3 years to dial my diet in. (So let that be a lesson to you!) Diet is KEY!! I have been in fantastic health for the last couple years without getting this kind of results. This time I stopped drinking beer on the weekends when I started P90X2 and really tightend up my diet.
So here it is, a week 4 Result Picture of P90X2.
Beachbody has not only greatly improved the quality of my life but put me in a place where I was able to keep and take care of my son. It left my wife feeling safe enough, to let him stay with me.
Beachbody has been a true blessing in my life, and I am so very thankful that I placed that first order of P90X..
"I feel Charged, Energized, A super High that is pouring out and flowing over. I can almost see it jumping from me to those around me, like a spark catching fire.. Life has never felt so grand! My eyes are watering just thinking about where I am, my heart is open and full of love for those around me, it's so wonderful to be fit, healthy and alive!"
One day my son came home from school, with a picture he had drawn and colored. It was of him and I holding hands, (you know the type, the sun was in the corner of the page shining down on us and a scribbled tree off to the side) But He also made sure to point out the beer I was holding in my other hand. It was like getting punched in the gut! I decided I was going to make a change; this was not the role model that I wanted to be for him. I had seen P90X on TV and I decided to order it.
I did not change my diet a lot at first, but I did stop the drinking on the weekdays, I was too tired after the workouts for that anyway!
Me Just before 40 years old: This was not at my heaviest, I did not let anyone take my picture because I was not happy with myself. I may have been around 220 pounds here, I was 225 and popping out of a 36in waist pant when I got P90X.
I did 2 rounds of P90X and was slowly changing my diet. (baby steps)
Me at 40: around 180 pounds.
While heading to the ripe age of 41, I had kept up with my P90X workouts, I also tried insanity. Then I made Hybrids of the two. But In the spring, it was time to put my fitness to use, I started racing my mountain bike. I took 2nd place overall in the state (MMBA Championship Points Series) for my age (40-49) and class (beginner), and don't let this fool you, beginner class in MI is pretty hard, it's like an all out sprint for 10-14 miles of trails while trying to pass maybe 40 other riders, what a great year I had!
I don't really have any pictures other then like my profile picture, a lot of me on my bike; I was living on that thing! lol.. I was feeling pretty fantastic though and still working on cleaning up my diet, but I was far away from eating super clean.
Me coming in to take 3rd place at the Fort Custer Stampede!
My Son in Red/blue, and my younger brother in black/yellow.
Then In Feb. 2011, my wife told me she was leaving, packed up and was gone 3 days later. She had started working out with me in the beginning and for a while things were great! But then she got injured and stopped. (She was just not eating enough; it was too hard for her to kill that mentality that you have to eat less to lose weight). She never did get back into it after that.
I was turning into a different person by then. Working out every day, eating healthier (I even had to buy different foods just for myself.) Then it seemed like everything I did would make her feel bad. I was into health and fitness; she had started to gain all her weight back. I think in the end she felt a lot of guilt and shame every time she seen me and in the end couldn't live that way. (That’s how I seen it, though I am sure her side would be different) But, I had changed so much that when she did leave and my son wanted to stay with me, she let him stay. (I cannot tell you how grateful I am for the products beachbody puts out, and the changes it brought to my life. Without it I would have surly lost my son as well.) I may not have been the best of husbands, but I was turning into a much better father.
I'll say this about being healthy, when you wake up every day feeling fantastic; it is hard for anything to keep you down! I got back on track very fast with my workouts and riding. But I did not get to race at all, I was learning how to be a single dad and let me tell you, this is not easy!
I did a solid round of p90X just before P90X2 was coming out, age 42 just after my Round:
I will be 43 in May, and I plan on racing again this year, I want to shoot for #1 and if I don't get it, it will not be because they are in better shape! It will be because they are just a better biker. I have not really opened any of the P90X, Insanity or P90X2 Diet books and it has taken me almost 3 years to dial my diet in. (So let that be a lesson to you!) Diet is KEY!! I have been in fantastic health for the last couple years without getting this kind of results. This time I stopped drinking beer on the weekends when I started P90X2 and really tightend up my diet.
So here it is, a week 4 Result Picture of P90X2.
Beachbody has not only greatly improved the quality of my life but put me in a place where I was able to keep and take care of my son. It left my wife feeling safe enough, to let him stay with me.
Beachbody has been a true blessing in my life, and I am so very thankful that I placed that first order of P90X..
"I feel Charged, Energized, A super High that is pouring out and flowing over. I can almost see it jumping from me to those around me, like a spark catching fire.. Life has never felt so grand! My eyes are watering just thinking about where I am, my heart is open and full of love for those around me, it's so wonderful to be fit, healthy and alive!"
Tuesday, May 11, 2010
Been a while.
I have been working out a lot, though it is race season so my workouts are mostly riding. I have raced at Yankee Springs placing 4th, and Fort Custer placing 3rd.
Sunday, March 14, 2010
Fit Test time again!
February 14, 2010 | March 14, 2010 | |
Jim's Round 1 Fit Test | Test 2 | Test 3 |
Switch Kicks | 130 | 135 |
Power Jacks | 71 | 63 |
Power Knees | 100 | 105 |
Power Jumps | 45 | 55 |
Globe Jumps | 12 | 12 |
Suicide Jumps | 20 | 21 |
Push-up Jacks | 38 | 43 |
Low Plank Oblique | 65 | 70 |
I had a great test, I felt good the whole time. My cardio is so much better now, I can really start to feel the changes my body are going through now. My fittness is on fire! I can't wait to see what the next 30 days bring. I am starting to see my abs pop out. I have been working long and hard for this. I am hoping to have that 6 pack on the next 30 days. I have been eating very clean and plan on keeping it that way.
I got in one more bike ride on Friday, I am feeling stronger each ride. I rode for 59min and did 14.3 miles. maxed out at 29.7 miles an hour with a average of 14.4. My Heart rate was in the zone (80% to max) for 32 min. Avg heart was 155, Peek rate was 179 and min 74. I burned a total of 962 Calories. I realy hope I can ride every other day from here out. I am even getting used to the saddle all ready.
Wednesday, March 10, 2010
Been busy!
March 1st: Chest, Shoulders, & Triceps, Ab Ripper X
2nd: Max Cardio Conditioning
3rd: Back & Biceps, Cardio Abs
By Thursday I had a headache for the last 3 days. I had went about 3 months now without rest (except Sundays) and think I was just over working a little so decided to take 3 days of rest...
What A Difference this made! I started feeling Fantastic by Saturday! The weather was getting pretty nice on Sunday so I got out my mountain bike and hit the road. I did 11 miles, my cardio is better then ever. My biking legs need some work.
Well it is time for another recovery week! Crazy that 30 days just went super fast.
Monday: Yoga Fountain of Youth (Tony Horton) I felt great, had a nice workout.
Tuesday: As the rain held off, I got to bike again! Yay! 11 more miles down.
Wednesday: Core Cardio and Balance.
I will Bike as much as I can from here, I have my first Mountain bike race April 18th at Yankee springs. I would like to be more than ready. :)
2nd: Max Cardio Conditioning
3rd: Back & Biceps, Cardio Abs
By Thursday I had a headache for the last 3 days. I had went about 3 months now without rest (except Sundays) and think I was just over working a little so decided to take 3 days of rest...
What A Difference this made! I started feeling Fantastic by Saturday! The weather was getting pretty nice on Sunday so I got out my mountain bike and hit the road. I did 11 miles, my cardio is better then ever. My biking legs need some work.
Well it is time for another recovery week! Crazy that 30 days just went super fast.
Monday: Yoga Fountain of Youth (Tony Horton) I felt great, had a nice workout.
Tuesday: As the rain held off, I got to bike again! Yay! 11 more miles down.
Wednesday: Core Cardio and Balance.
I will Bike as much as I can from here, I have my first Mountain bike race April 18th at Yankee springs. I would like to be more than ready. :)
Saturday, February 27, 2010
Workouts.
So this week looked like this:
Monday: Chest, Shoulders, & Triceps, Cardio Abs.
Tuesday: Max Interval Circuit, (This was a hard workout.)
Wednesday: Back & Biceps, Ab Ripper X
Thursday: Max Cardio Conditioning.
Friday: Legs & Back, Cardio Abs
Saterday: Max Interval Plyo (this one is a BEAR!)
Sunday: Yoga or rest
I had a great week, each workout went pretty well. I don't think I will put in legs & Back in anymore with the Max insanity workouts though. No need really. So from here out I will start doing Yoga X on Fridays and keep Sundays Strech X or Rest.
Monday: Chest, Shoulders, & Triceps, Cardio Abs.
Tuesday: Max Interval Circuit, (This was a hard workout.)
Wednesday: Back & Biceps, Ab Ripper X
Thursday: Max Cardio Conditioning.
Friday: Legs & Back, Cardio Abs
Saterday: Max Interval Plyo (this one is a BEAR!)
Sunday: Yoga or rest
I had a great week, each workout went pretty well. I don't think I will put in legs & Back in anymore with the Max insanity workouts though. No need really. So from here out I will start doing Yoga X on Fridays and keep Sundays Strech X or Rest.
Saturday, February 20, 2010
Weekly Update..
Yesterday was Yoga X, that went great, loving that workout. Today is Pure cardio. So far my fav. insanity workout. Feeling a bit tired today. Think I will take a nap before working out.
Friday, February 19, 2010
This week...
Well, this week has been great. I am feeling strong, my endurance is getting up there as well. Next week I start the Insanity Max workouts. Looking forward to that. (With a little dread) From reading the forums at Beachbody.com these are killer workouts.
I did Back & Biceps + Cardio Abs on Wednesday and Plyo Cardio Circuit yesterday.
It got up to 40F yesterday! That felt great!
I did Back & Biceps + Cardio Abs on Wednesday and Plyo Cardio Circuit yesterday.
It got up to 40F yesterday! That felt great!
Wednesday, February 17, 2010
Insanity's Pure Cardio!
This is one of the best workouts for sure, I had a great workout. I am real sore this week, all most as sore as the first week in the program. Must be doing it right!
Monday, February 15, 2010
Chest, Shoulders, & Triceps + Ab Ripper X
Had a very nice workout today, I am glad to be over the recovery week and on to the main workouts again. I had not saved my sheets from my other two rounds of P90X so I had to guess on weights. This makes for a harder workout first time around. I think this one will get better next week. My wife missed a few workouts (She injured her shoulder) and did the fit test today instead.
Sunday, February 14, 2010
Insanity Fit Test Day!
Here are my numbers for the fit test. I put up some Monster numbers I think. Not sure how I will beat them next time. I count Switch Kicks and Low Plank Oblique's, One for each kick. I felt a bit light headed and my stomach was pretty upset when I finished.
January 17, 2010 | February 14, 2010 | |
Round 1 Fit Test | Test 1 | Test 2 |
Switch Kicks | 118 | 130 |
Power Jacks | 53 | 71 |
Power Knees | 93 | 100 |
Power Jumps | 38 | 45 |
Globe Jumps | 10 | 12 |
Suicide Jumps | 17 | 20 |
Push-up Jacks | 35 | 38 |
Low Plank Oblique | 54 | 65 |
Saturday, February 13, 2010
Patience Hummingbird Yoga (One on One with Tony Horton)
This was the last recovery week workout. Tomorrow is the Insanity Fit test. I will post my numbers when I get done.
Patience Hummingbird Yoga, this is a nice rest day type of workout, it is about 34min long, nice and slow moving. Tony does go about this workout like you know all the moves all ready though. He does not give direction like he does in P90X.
Patience Hummingbird Yoga, this is a nice rest day type of workout, it is about 34min long, nice and slow moving. Tony does go about this workout like you know all the moves all ready though. He does not give direction like he does in P90X.
Friday, February 12, 2010
Core Cardio & Ballance
Back to this one for the last time on the recovery week. What A nice 37 min. workout! The last 8 min. are real shoulder and leg killers. I had a great workout and feel fantastic.
Even with the 8in of snow outside, I have spring fever bad. I have my mountain bike in the next room and it is calling me more and more. I have worked hard to be in as good of shape or better then the last time I rode. I can't wait to find out!
I will be 41 May 13th, lets see how far a 41 year olds body can be pushed!
Keep bringing it!
Even with the 8in of snow outside, I have spring fever bad. I have my mountain bike in the next room and it is calling me more and more. I have worked hard to be in as good of shape or better then the last time I rode. I can't wait to find out!
I will be 41 May 13th, lets see how far a 41 year olds body can be pushed!
Keep bringing it!
Thursday, February 11, 2010
P90X Stretch X
Okay so today was Stretch, If it was a Sunday I may have skipped it.. I did very well and got a great stretch. I am really looking forward to my workout again. I feel rested and ready!
Wednesday, February 10, 2010
Kenpo Cardio X+. Done!
This was a fun little workout! After doing 6 weeks of Insanity this felt like a perfect recovery workout. We have never done this one so it was a bit hard to follow. But my wife and I had a blast.
I am feeling Fantastic!
I am feeling Fantastic!
Core Cardio and Ballance
This was a great little workout, wonderfull for a recovery week. Both my sister and wife are doing this P90X + Insanity workout with me. They seemed to like this one too. I am feeling super now, last week there at the end I was feeling a bit run down.
Last summer while doing round 2 of P90X, I had started to do off road mountain bike rides on Saterdays. First 8 mile rides, then 16 miles, and at the end of the summer I was up to 24 mile rides. I had felt like I was at a diffrent fittness level, hard to explain, I felt so good all the time it was like a drug.
I am starting to feel that again!
Last summer while doing round 2 of P90X, I had started to do off road mountain bike rides on Saterdays. First 8 mile rides, then 16 miles, and at the end of the summer I was up to 24 mile rides. I had felt like I was at a diffrent fittness level, hard to explain, I felt so good all the time it was like a drug.
I am starting to feel that again!
Monday, February 8, 2010
Yoga X
My first day in recovery week, is Yoga X. I felt just fantastic through the whole workout! What a great stretch. I remember when this was my most hated one. It is now one of my favorites.
I am still struggling with learning about proper diet. This is my biggest challenge. Eating clean is no trouble, but trying to get the right amount of calories with the propper ratio of carbs, protien and fat. I was eating about 1600 calories a day, this was not enough. Now I am eating about 2000 calories a day and I feel a lot better in my workouts. Time will tell if this is the right amount to get my fat % down to around 8 - 12 where I would like to see it.
I can't wait to see where I am in my fitness level, at the start of Mountain bike season! I can feel the single track rushing by me all ready...
I am still struggling with learning about proper diet. This is my biggest challenge. Eating clean is no trouble, but trying to get the right amount of calories with the propper ratio of carbs, protien and fat. I was eating about 1600 calories a day, this was not enough. Now I am eating about 2000 calories a day and I feel a lot better in my workouts. Time will tell if this is the right amount to get my fat % down to around 8 - 12 where I would like to see it.
I can't wait to see where I am in my fitness level, at the start of Mountain bike season! I can feel the single track rushing by me all ready...
Sunday, February 7, 2010
Super Bowl Sunday!
Feeling fantastic today! Going to kick back and watch the Super Bowl with my two sons. (Picture of my youngest James Jr. sitting at my drum set.) Saturday, February 6, 2010
P90X + Insanity Hybrid
Plyometric Cardio Circuit. Done!
Avg Hr: 154
Peak Hr: 186
Min Hr: 75
Total Cal burned: 739
Was feeling a bit run down today. I am at the end of week 3 (I did 3 weeks of straight Insanity before making the hybrid so I am really in week 6 of working out). Recovery week starting Monday, Stretch X tomorrow. I think my body is ready for that.
Total time: 46m 26sec
In Zone: 17m 4sec (158 – 175 Heart rate)Avg Hr: 154
Peak Hr: 186
Min Hr: 75
Total Cal burned: 739
Was feeling a bit run down today. I am at the end of week 3 (I did 3 weeks of straight Insanity before making the hybrid so I am really in week 6 of working out). Recovery week starting Monday, Stretch X tomorrow. I think my body is ready for that.
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