Sunday, August 28, 2011
Life after Insanity
After I completed Insanity back in May 2011, I attempted to resume running but had a few issues. The first issue was I jumped right back into it and only rested for 2-3 days after Insanity so my body was extremely tired. I should have rested for 5-7 days before attempting to run again. In addition, it felt like I had torn a ligament just below my right knee on the outside. The next issue I had, was my running mechanics. Prior to beginning Insanity I had been running and running a ton but I had been running exclusively on the treadmill throughout the winter. Running on a treadmill is so much easier than running on the pavement. Although my cardio and core had never been stronger because of Insanity, these other issues really hampered my progress. During the last several months, I have continued on and I am finally back to where I was but I don't run as obsessively as I once did. Last Friday, I was able to run 6+ miles and it felt great. I try to run at least 2 days a week now but sometimes that is not possible due to scheduling. Since my main goal now is to burn fat and add a little muscle, I have been trying to incorporate P90X into my workouts for the last 2 weeks and it has really helped but I am not even close to where I want to be but I will not let that stop me. I will endure.
Wednesday, May 11, 2011
Day 61 & Day 62
Day 61 Max Interval Plyo was yesterday and it went very well. I am thinking the workout should be getting easier after 60 days but it is still such a challenge. I think it is because I am improving and you end up pushing that much harder so it is still exhausting.
Today, we went with the kids to the Nashville Sounds game. They got to go for the school reading club since they read the required amount of books. It was sunny and hot. The principal ended up leaving at the bottom of the 5th inning because of the heat. We ended up bringing the girls home and I took them down to the pool for several hours - it was a great vacation day. I came inside and took a 2 hour nap! I haven't been sleeping that great and this workout is wearing me out. I am looking forward to a few days off. During this time I will decide what I am going to do next. I am thinking P90X/Insanity hybrid.
Tonight was Day 62 - Max Cardio Conditioning & Cardio Abs. I completed the cardio conditioning and was exhausted. Since I was so tired, my form was getting bad so I figured I would do cardio abs tomorrow evening after the final fit test.
Today, we went with the kids to the Nashville Sounds game. They got to go for the school reading club since they read the required amount of books. It was sunny and hot. The principal ended up leaving at the bottom of the 5th inning because of the heat. We ended up bringing the girls home and I took them down to the pool for several hours - it was a great vacation day. I came inside and took a 2 hour nap! I haven't been sleeping that great and this workout is wearing me out. I am looking forward to a few days off. During this time I will decide what I am going to do next. I am thinking P90X/Insanity hybrid.
Tonight was Day 62 - Max Cardio Conditioning & Cardio Abs. I completed the cardio conditioning and was exhausted. Since I was so tired, my form was getting bad so I figured I would do cardio abs tomorrow evening after the final fit test.
Monday, May 9, 2011
Day 60 - Core Cardio & Balance
Day 60 is complete! I really needed the shorter (37 minute) workout tonight as it was Monday and I was exhausted before it even began. I pushed hard though and it felt great. I had several doubts along the way but I am glad I kept pushing...only 2 days left!! Then I will probably take a full week off, maybe run a couple times and then start another round of Insanity or do a hybrid P90X/Insanity. Either one will help me reach the next level.
Sunday, May 8, 2011
Day 59 - Max Interval Circuit
Happy Mother's Day! Went to church & then wife wanted O'Charley's so we went and had a nice lunch. I ate the California Grilled Chicken Salad so hopefully I didn't totally ruin the diet. When we got home she wanted to sit outside in the sun so we headed down to the pool. The pool is finally starting to clear up. The water temp is still extremely cold but kids didn't seem to mind - they swam for a few hours! I took an hour nap at around 4pm and then completed day 59 - Max Interval Circuit. I was so exhausted when I was done that I ended up having another P90X Results & Recovery formula packet after I was finished. Such a great recovery drink.
Saturday, May 7, 2011
Day 58 - Max Cardio Conditioning & Cardio Abs
I paced myself through all the yard work & working on the pool today so I would still have enough energy to get through the workout. It was an excellent workout. I was exhausted at the end but afterwards the P90X Results & Recovery formula REALLY helped!
Friday, May 6, 2011
Day 55, 56 & 57
Day 55 was Core Cardio and Balance. It is about a 47 minute workout and it was a much needed workout because, although it is still a challenge, it is a little less intense than the others.
Day 56 was my day off. I was going to workout but really needed a break to get through these next few days.
Today was Day 57 Max Interval Plyo - this is such an intense workout. I am exhausted but at the same time I feel energetic because I actually completed the workout. This program is a challenge not only physically but also mentally because at times you do not think you're going to make it through to the end. Then you "dig deep" and accomplish things you never thought your body could actually do.
6 days left!!
Day 56 was my day off. I was going to workout but really needed a break to get through these next few days.
Today was Day 57 Max Interval Plyo - this is such an intense workout. I am exhausted but at the same time I feel energetic because I actually completed the workout. This program is a challenge not only physically but also mentally because at times you do not think you're going to make it through to the end. Then you "dig deep" and accomplish things you never thought your body could actually do.
6 days left!!
Tuesday, May 3, 2011
Day 54 Max Interval Circuit
Day 54 is completed. About 3/4 of the way through, I realized doing Max Plyo last night may have been a bad idea as my knees were killing me. Also, the pushups from last night didn't help when it came down to full body drills with moving pushups!! I pushed all the way through and felt like I did much better. Only 1 day left until my day "rest" day or day off. I may do Cardio Recovery instead of taking a night off. It'll depend on how I feel. These last workouts seem to be the hardest but I want me free t-shirt!!
Monday, May 2, 2011
Day 53 - Max Recovery
I decided to replace today's Max Recovery workout with Saturday's missed workout - Max Interval Plyo. Very challenging...felt a little nauseous at the end but pushed through.
Sunday, May 1, 2011
Day 49 thru Day 52
Last Thursday was Day 49 and was my one day off. I really enjoyed it. Friday was Day 50 - Max Interval Circuit and I had an excellent workout. The only downside I've had lately is a slight pain in my neck and it only happens when I turn my neck a certain way. I used to experience this when I would run without taking a day off in between runs. It is no big deal.
Saturday, Day 51 Max Interval Plyo - I missed this workout. This is the 3rd workout that I have missed during the entire program. The 1st workout was missed due to a work event (hockey game) but it was a recovery type workout. The 2nd workout was missed due to a stomach bug and vomiting. This workout was missed because I worked outside from 9:30am until 8pm. I dug up dirt, put down weed mat and used 36 bags of landscape rock to backfill at the end of my driveway. Next I mowed the grass and burned the brush pile. By the time I got inside to workout, I was exhausted and had nothing left. They say you have to listen to your body and rest when it tells you to rest. Yesterday was one of those days. I probably burned just as many calories doing the work outside so I do not feel bad.
Today was Day 52, Max Cardio Conditioning and Cardio Abs. Extremely challenging but very fulfilling when completed. Felt great.
Only 10 days left!! Very exciting but I will probably need to repeat Month 2 in order to see the results I am wanting.
Saturday, Day 51 Max Interval Plyo - I missed this workout. This is the 3rd workout that I have missed during the entire program. The 1st workout was missed due to a work event (hockey game) but it was a recovery type workout. The 2nd workout was missed due to a stomach bug and vomiting. This workout was missed because I worked outside from 9:30am until 8pm. I dug up dirt, put down weed mat and used 36 bags of landscape rock to backfill at the end of my driveway. Next I mowed the grass and burned the brush pile. By the time I got inside to workout, I was exhausted and had nothing left. They say you have to listen to your body and rest when it tells you to rest. Yesterday was one of those days. I probably burned just as many calories doing the work outside so I do not feel bad.
Today was Day 52, Max Cardio Conditioning and Cardio Abs. Extremely challenging but very fulfilling when completed. Felt great.
Only 10 days left!! Very exciting but I will probably need to repeat Month 2 in order to see the results I am wanting.
Wednesday, April 27, 2011
Day 48 - Core Cardio & Balance
Day 48 is done. I am exhausted and glad tomorrow is my day off. Only 2 weeks left!!
Tuesday, April 26, 2011
Day 46 Max Recovery & Day 47 Max Cardio Conditioning/Cardio Abs
Days 46 & 47 are complete. I didn't really feel like working out yesterday as I felt like I was getting a cold but I pushed through and did it since it was a "recovery" type workout. Not much of a recovery but I started feeling better right after the warmup.
Today's workout was Max Cardio Conditioning AND Cardio Abs. I was feeling better so it wasn't as bad getting started. I still felt like taking a night off but I didn't buy this workout to take days off. Both of these are great workouts. After completing Cardio Conditioning you move onto completing Cardio Abs which is 16 minutes long with a small warmup and then some great ab exercises. The bonus is you do not do a single crunch or sit-up and when you're finally finished, you feel like you did about 500 crunches & 500 sit-ups. Nothing like ending the day with a great workout!!
Today's workout was Max Cardio Conditioning AND Cardio Abs. I was feeling better so it wasn't as bad getting started. I still felt like taking a night off but I didn't buy this workout to take days off. Both of these are great workouts. After completing Cardio Conditioning you move onto completing Cardio Abs which is 16 minutes long with a small warmup and then some great ab exercises. The bonus is you do not do a single crunch or sit-up and when you're finally finished, you feel like you did about 500 crunches & 500 sit-ups. Nothing like ending the day with a great workout!!
Sunday, April 24, 2011
Day 45 - Max Interval Plyo
I killed yesterday's workout and then worked all day on the yard and then the pool. I was outside and busy until about 8pm. Extremely tired so I took a shower and went to sleep. Didn't sleep great and then woke up at 6am to get ready for Easter Sunday service at church. It was a great service and then we came home for Easter lunch/dinner with my wife's sister, husband and their kids (3). Watched the Predators win the playoff series for the first time. Off to round 2!! Everyone left at 8pm and I was extremely tired. I actually thought about not working out (yes, I did think about it) but I dug deep and pushed through after wife & kids went to bed at 8:30pm. I am soooo glad I didn't skip. I need to get in shape - No Excuses, No skipped workouts. Is it a challenge? Yes, but it will be worth it in the end.
Saturday, April 23, 2011
Days 42 & 43
Day 42 (Thursday) was my day off and I really needed it!! Yesterday was Day 43 - Max Cardio Conditioning and it's a great workout. Within the first 3 minutes of the warmup I am always drenched in sweat. Looking forward to destroying Day 44 today with Max Interval Circuit!!
Wednesday, April 20, 2011
The 5 Best Fats for Getting Lean
By Whitney Provost
You might think that to lose weight, you need to cut the fat out of your meals. After all, fat is higher in calories than protein and carbs, and low-fat diets have been popular since the Senate Nutrition Committee first recommended them in the late 1970s. But research shows that a moderate-fat diet (with about 35 percent of calories consumed coming from fat) will help you drop pounds permanently, feel full longer, and avoid bingeing. The trick is to eat the right kind of fat to increase satisfaction and boost weight loss. Here's why it's important to eat fat—and we offer five of the best fat sources to add to your diet.
How eating fat will help you lose fat.
In 2008, researchers at Ben-Gurion University of the Negev in Israel found that people who followed low-fat diets lost less weight than people who followed low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds. Women did especially well on the moderate-fat diet, losing an average of 13 pounds during the study.
Fat is an important element in weight loss for several reasons:
Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
Fat slows down digestion and aids nutrient absorption. You'll stay fuller longer and get more health benefits from the food you eat.
Essential fatty acids (like omega-3s) may boost your metabolic rate and increase fat burning.
Fat tastes good. It also provides a "mouthfeel" that is satisfying, which can help you be happy with less food.
Eating more fat may also help you stick to your diet longer. In a study conducted by Brigham and Women's Hospital in Boston, participants got either 20 percent of their calories from fat or 35 percent of their calories from fat. After 6 months, both groups had lost weight. But after 18 months, only 20 percent of the people in the low-fat group were still following the diet, compared with 54 percent of the people in the moderate-fat group. Likewise, the subjects in the moderate-fat group had maintained their weight loss, while the low-fat group participants had gained most of the weight back.
If you reach for a box of low-fat or fat-free crackers or cookies because you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you're making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin—the fat-storage hormone. As a snack, a sliced apple with some peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.
What kind of fat should you eat? To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.
Fish. Fish like salmon, albacore tuna, herring, mackerel, and sardines contains beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don't like fish, a quality supplement like Beachbody's Core Omega-3™ will give you the benefits without the fishy taste.
Olive oil. Heart-healthy oils like olive, canola, and peanut oil are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Use them sparingly when sautéing, or drizzle them over your favorite salad or vegetables with a little vinegar and some herbs to maximize the absorption of nutrients. Moderation is important: You really only need about a teaspoon of oil to get all its benefits. Using more will add significant calories.
Avocados. Eat a spinach and carrot salad with a little avocado, and you'll not only get a dose of good fat, but you'll also absorb more phytonutrients like lutein and beta-carotene. Scientists at Ohio State University in Columbus found that more antioxidants were absorbed when people ate a salad containing avocados than when they ate a salad without this tasty fruit. One-quarter of an avocado will add flavor while only adding about 75 calories.
Nuts. Almonds, walnuts, pecans, and peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were followed for 14 years, found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn't. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. Plus there's a psychological bonus to eating nuts: Because they're rich and satisfying, you probably won't feel like you're on a diet.
Flaxseeds. Packing the triple wallop of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads, or vegetables, or pretty much anywhere you want a nutty crunch. They're a plant source of omega-3 fatty acids, making them a good choice for vegetarians or the aforementioned non-fish-loving folks. Ground flaxseeds also have 3 grams of fiber per tablespoon, which helps slow digestion and keep your blood sugar stable.
Making room for fat.
Certain fats might be considered necessary for health, but that's not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than either protein or carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But when you feel full and satisfied after eating the right kinds of fat, you'll probably find it a bit easier to manage your calories.
By Whitney Provost
You might think that to lose weight, you need to cut the fat out of your meals. After all, fat is higher in calories than protein and carbs, and low-fat diets have been popular since the Senate Nutrition Committee first recommended them in the late 1970s. But research shows that a moderate-fat diet (with about 35 percent of calories consumed coming from fat) will help you drop pounds permanently, feel full longer, and avoid bingeing. The trick is to eat the right kind of fat to increase satisfaction and boost weight loss. Here's why it's important to eat fat—and we offer five of the best fat sources to add to your diet.
How eating fat will help you lose fat.
In 2008, researchers at Ben-Gurion University of the Negev in Israel found that people who followed low-fat diets lost less weight than people who followed low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds. Women did especially well on the moderate-fat diet, losing an average of 13 pounds during the study.
Fat is an important element in weight loss for several reasons:
Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
Fat slows down digestion and aids nutrient absorption. You'll stay fuller longer and get more health benefits from the food you eat.
Essential fatty acids (like omega-3s) may boost your metabolic rate and increase fat burning.
Fat tastes good. It also provides a "mouthfeel" that is satisfying, which can help you be happy with less food.
Eating more fat may also help you stick to your diet longer. In a study conducted by Brigham and Women's Hospital in Boston, participants got either 20 percent of their calories from fat or 35 percent of their calories from fat. After 6 months, both groups had lost weight. But after 18 months, only 20 percent of the people in the low-fat group were still following the diet, compared with 54 percent of the people in the moderate-fat group. Likewise, the subjects in the moderate-fat group had maintained their weight loss, while the low-fat group participants had gained most of the weight back.
If you reach for a box of low-fat or fat-free crackers or cookies because you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you're making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin—the fat-storage hormone. As a snack, a sliced apple with some peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.
What kind of fat should you eat? To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.
Fish. Fish like salmon, albacore tuna, herring, mackerel, and sardines contains beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don't like fish, a quality supplement like Beachbody's Core Omega-3™ will give you the benefits without the fishy taste.
Olive oil. Heart-healthy oils like olive, canola, and peanut oil are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Use them sparingly when sautéing, or drizzle them over your favorite salad or vegetables with a little vinegar and some herbs to maximize the absorption of nutrients. Moderation is important: You really only need about a teaspoon of oil to get all its benefits. Using more will add significant calories.
Avocados. Eat a spinach and carrot salad with a little avocado, and you'll not only get a dose of good fat, but you'll also absorb more phytonutrients like lutein and beta-carotene. Scientists at Ohio State University in Columbus found that more antioxidants were absorbed when people ate a salad containing avocados than when they ate a salad without this tasty fruit. One-quarter of an avocado will add flavor while only adding about 75 calories.
Nuts. Almonds, walnuts, pecans, and peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were followed for 14 years, found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn't. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. Plus there's a psychological bonus to eating nuts: Because they're rich and satisfying, you probably won't feel like you're on a diet.
Flaxseeds. Packing the triple wallop of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads, or vegetables, or pretty much anywhere you want a nutty crunch. They're a plant source of omega-3 fatty acids, making them a good choice for vegetarians or the aforementioned non-fish-loving folks. Ground flaxseeds also have 3 grams of fiber per tablespoon, which helps slow digestion and keep your blood sugar stable.
Making room for fat.
Certain fats might be considered necessary for health, but that's not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than either protein or carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But when you feel full and satisfied after eating the right kinds of fat, you'll probably find it a bit easier to manage your calories.
Day 41 - Max Interval Plyo
Day 6 Month 2 is "in the books" - I know a man on a "journey" that coined this phrase, I just had to use it!!
I had a good workout, I was able to complete one exercise that I didn't think my body was actually capable of doing. Yes, I am sure I will be demonstrating it to those who read this - you know who you are. In fact, if you're reading this, get back to work.
I am thankful tomorrow is my one day off from the workout and also the last day of the work week.
I had a good workout, I was able to complete one exercise that I didn't think my body was actually capable of doing. Yes, I am sure I will be demonstrating it to those who read this - you know who you are. In fact, if you're reading this, get back to work.
I am thankful tomorrow is my one day off from the workout and also the last day of the work week.
Tuesday, April 19, 2011
Monday, April 18, 2011
Day 39 - Max Recovery
Day 4 of Month 2 complete!!! Had a great workout. Lost count of how many push ups & upper/lower plank changes I did but I can tell you that I am exhausted. Heart Rate monitor showed that I burned 393 calories - not bad for a recovery workout.
Fight for Air Walk
Sunday, April 17, 2011
Day 38 - Max Cardio Conditioning
Sunday was Max Cardio Conditioning. Extremely intense workout. About 40 minutes into it, I started feeling a little sick but I kept pushing and made it through.
Thankful that Monday is actually a "recovery" workout - Day 39 Max Recovery. These are still extremely hard but they are easier than a typical workout. Seeing some progress and feeling great. Time to get some rest!!
Thankful that Monday is actually a "recovery" workout - Day 39 Max Recovery. These are still extremely hard but they are easier than a typical workout. Seeing some progress and feeling great. Time to get some rest!!
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