Saturday, August 18, 2012

8-18-12

270+ pound smoker headed for an early grave May 2011:
http://sphotos-a.xx.fbcdn.net/hphotos-snc7/s720x720/578824_143080525829879_1788907322_n.jpg


Smoke free and team teaching Group Ride with Coach Becky Holcomb July 2012:
http://sphotos-a.xx.fbcdn.net/hphotos-ash4/483380_135909586546973_329895146_n.jpg
In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If  I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.
 


Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling. 




Interesting to be on a cut, NOT losing weight thus far, but still pleased with the results. Definitely getting leaner. The easy part is maintaining an aggressive exercise program :
A. Doing so is FUN
B. Super easy to stay motivated when I work out with a bunch of badasses in group fitness classes

I truly believe this has been my best week as an instructor. I have found my calling in life. To be in a position in which I am able to not only share my passion for fitness, but to help and encourage others sure paints a strong picture of how much I have grown as a person this past year and how blessed I am. When I see my students believing in themselves..... pushing themselves.... having fun..... and, best of all, the times I can see fire in their eyes ......that same fire my instructors see in my eyes.........

it makes it hard to leave Studio NFL after class. Even after class, there is such life to the atmosphere of the room. The effort my students put forth makes my class life affirming.

I'm going to pick on a student, Annie Bass. Just want her to know how proud I was when she told me she wants to become an instructor. Annie is going to start practicing with me next week and I guarantee she will make a great instructor in any class. She looked like a natural in her 1st Group Ride class ..... that is shockingly rare.

Annie's talk + my intro to Pilates from Abby Hurst + inspiration in Group Centergy from Diane Ravenstien (thursday night) and Becky Holcomb (friday morning)
set the stage for one hell of a Group Ride practice session Friday morning. It wasn't just any set of music I was practicing -- it was the October 2011 release, a very special set for me. The set contains my favorite Intervals track (can't wait to unleash it on my students!) and a climb track that makes me sentimental.

11-25-11
Group Ride class instructed by Krazy Kirby Kerschner :
Jade and Alex Carvalho were there. My son Jerry was beside me. It was my 2nd day as a nonsmoker. Climb track was a historic first for me. As a smoker, I was gasping for air by climb track. I remember how ragged my breath would get. I had to strategize to make it through the track, specifically the last 10 seconds, the point I felt my heart and or lungs were going to explode. I used rage to get me through the track. Looking back, I wonder what the person next to me in class had to be thinking as I was growling or whatever it took to get me through the track. The things I had to yell inside my head were not pleasant.

11-25 was different.... I could BREATHE through climb track. It was the 1st time I  felt like Superman in Group Ride. GOD BLESS JOE STIERWALT FOR HELPING ME QUIT SMOKING. 


Next week will feature planning for my new class that begins in October. My workout week will begin Monday with a session with my personal trainer and  will end Friday with Group Ride practice. I will have 3 opportunities to lead my students in between. I have a couple things in mind I hope they will enjoy. One goal for my week is more detailed coaching in options during my class. I talk about options, but know I have a tendency to get caught up in the excitement of class. I just need to make sure I make enough emphasis on options for my newer students.

Closing note concerns my practice yesterday. Before I started practicing the Oct 2011 set, I warmed up with tracks from the set I taught  Tues and Thurs. I had intended to just do the 1st track for warmup, but ended up doing the 1st 5. Track 5 is my favorite Chase track, Kickstart My Heart. If I could bottle, market and sell the explosiveness I had at that point in my workout, there would be plenty of $$ for everyone in my Genesis family to quit their "other" jobs and just work on fitness and fun.

Thank you to everyone who is helping me become stronger every day.  

Wednesday, August 15, 2012

8-15-12

In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If  I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.
 


Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.


Lesson Learned
_______________



No more Intermittent Fasting. Aiming for startling results, I read up on I.F., running with it for 13 days. My food intake was to be kept within an 8 hour time frame. I selected noon to 8 PM. The 1st 5 days were pretty easy, but each subsequent day grew more difficult.

Today was the end of my experiment. My personal trainer Becky Carder saved my ass towards the end of a training session, running to the front desk to get me a banana so I could get something in my stomach. Wasn't sure whether I was going to be sick or pass out... neither was an acceptable option.

I work out hard, burning a ton of calories. I.F. may be great for some, but it simply doesn't work for me. My body will not grow stronger if I refuse to listen to it. The results I want are within striking distance. Slight modification -- adding a light breakfast -- will make a big difference. All I have to do is continue working out hard and eating right.

Rule #1 in fitness :
Everyone's body is different. What works for me may or may not work for you. 

Saturday, August 4, 2012

8-4-12

In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutrition and started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If  I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.
 


Thank you to Alan Hirsch and Joe Stierwalt for their guidance in getting this blog rolling.



Cutting :

I am not playing around with this cut. Wrapping up a creatine cycle and I certainly added bulk, though not in optimal fashion. Started the cycle at 188#, finishing in the 198-200# range (198 this morning).

I learned some valuable lessons on some BPI brand supplements.  A-50 did NOTHING for me. A-HD and Solid were OK, but not worth the $$. These were touted as game changing supplements on a creatine cycle. Not even close. Not surprising, as most supplements are overhyped. Every now and then, I stumble across an exciting supplement. I went 0-3 this time.


Feeling puffy and bloated was not what I wanted out of my creatine cycle. Better eating discipline would have helped and I am OK....just OK.... with the cycle. The water weight will vanish quickly. Though I am not "fat", nor will I ever be again, I FEEL fat. I do not like my midsection at all. Unacceptable, but easily correctable. My personal trainer will take my measurements again August 15th. I'm very upset at my waist measurement and body fat % from my July 30th measurements. I have only myself to blame if I fail to get better measurements on the 15th.

I started Intermittent Fasting today. I.F. = selecting an 8 hour window for food intake. That means my discipline has to be better than it has ever been before. What I will allow myself in the mornings :
HumaPro protein in water or juice
Zija in water
Recelerator or AfterShock (both contain protein) in water postworkout

Using a thermogenic capsule : MusclePharm Shred Matrix. I will add another Zija product, Zija XM AM capsules, August 13th.

Shred Matrix and sipping on coffee and Zija XM+ in water are keeping my appetite in control this morning.

The key to this cut is to not ruin a well disciplined morning by being a glutton in my 8 hour food window. I will eat a healthy lunch each day. My main course for supper will be a protein shake : 1 scoop of a protein blend (Dymatize XT is the low cost blend I will rotate with another brand -- haven't selected the other brand yet, but Syntrax Matrix 2.0 is very intriguing) plus 1 scoop of either Universal Pro and Oats or Optimum Nutrition Oats and Whey. Healthy snacks each day, including greek yogurt, fruit, veggies and spicy almonds.
Casein shake at 730 PM or so to close my 8 hour intake window.

HumaPro is going to be my primary protein : 4 scoops per day workout days. Runs only 55 cents per serving, which is outstanding. Predigested protein, thus the unpleasant after effects are greatly reduced. Flavor is interesting -- Apple Cider took a little getting used to. Directions for use are very unusual : it is to be taken on an empty stomach -- 2 hours after any food or anything containing amino acids..... and 25 minutes before food or amino acid intake. I'm having 2 scoops when I wake up and 2 scoops 2 hours after my mid afternoon snack.


The lowest weight I hit this past year was 179#. It was the best I had ever felt in my life. I know that 179-185# is a good range for me. Don't be surprised if I'm back to that range in 3 weeks. Where I go from there..... we'll see. My next creatine cycle starts September 26th.

Thursday, August 2, 2012

8-2-12



In May 2011, I weighed 270 lbs and smoked a pack of cigarettes a day. I had been overweight for most of my life and hated myself. I've tried all the quick diet pills and quick fixes and had more failures than I can remember.

Late June 2011, the light bulb went on and I decided to arm myself with knowledge on getting healthy. I studied nutritionand started exercising.... the only way to accomplish body transformation is to master caloric deficits. ACCOUNTABILITY IS KING.

This blog will show my intense journey to losing over 85 lbs in the past 8 months, while quitting smoking. If  I can inspire some more people to do the same, my journey would be even more meaningful.... this has become my higher purpose.
 


Thank you to Alan Hirsch and Joe Stierwalt for their guidancein getting this blog rolling. 


 Time to  break this blog out of retirement.  Hadn't intended on letting it collect dust for so long. Yesterday marked the start of a cutting phase that will see me lose a minimum of 15#.

My primary weapons will be eating clean and working out hard.

Stage 1 :
August 1st through August 20th

New supplements :
Muscle Pharms Shred Matrix --thermogenic fat burner -- 3 caps 30-45 minutes before breakfast + 3 caps 30-45 minutes before lunch. 





HumaPro --running this as my primary protein. 2 scoops in water upon waking. 2 scoops in water (or gatorade) at 5 PM.

Monday sets me on a challenge : Intermittent Fasting.

I will limit my food intake to the hours of noon to 8 PM. Plan is for

2 scoops HumaPro in water upon waking
Postworkout whey protein shake in water

Lunch at noon
3 PM snack (1 serving trail mix or spicy almonds, etc. )
2 scoops HumaPro in water 2 hours after I finish 3 PM snack

Supper 30 minutes after HumaPro

Casein shake 730 PM

I'm told the 1st 5 or so days will be hell to maintain discipline. Looking for huge results.


August 1st weigh in : 200#
Carrying plenty of water weight as I wrap up a creatine cycle.