3-22-12

Unbelievable. I don't miss that guy at all. He quit on everyone, especially himself. No life. No spirit. No fire. 

2-15-12  Transformation courtesy of Genesis Health Clubs 

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.  

New blog post from my friend Tamara : http://smilestillithurts.blogspot.com/2012/03/soveryclose.html?spref=fb

Another love letter to my G-cycle students. Today's class was another lesson in teamwork and the power of positive energy. My workout was dedicated to the 8 students pushing themselves for me and for each other. Great group, ranging from spin class vets Kelly and Becca to Valerie, who has improved by leaps and bounds thanks to her hard work. As I saw happen with Valerie, a new student, Detra, has caught fire. Detra made my day by bringing her mom, Gilda, to class this morning. How cool is that?

I'm always emotional, even more than usual after class today. The workout was as fun as it was powerful. The smiles were a pleasure to see.... the groans as I asked for extra turns to the right on the tension dial were music to my ears. Each of us were drenched -- everyone giving their best effort. Best place in life I've ever been is at the front of G-cycle class. Nothing I've experienced is as rewarding. Thank you and God bless you to my students. Every week gets better and better. You get me soooooo fired up.... ready for more next Tuesday.


I had a good practice session early this morning with my son, Jerry. He wasn't very thrilled being woke up at 435 AM, but we had a lot of fun once we got there. I keep telling him all the cool kids work out at 5 AM. ;)

That's about all for today. Quick supplement note in closing. Muscle Pharm 's Bullet Proof didn't get the job done for me in nighttime recovery. ZMA + GABA and a bunch of other promising looking ingredients somehow didn't help me get to sleep more easily.

Another Muscle Pharm product, Re-con, has been outstanding post-workout. Keeping it in my supplement rotation. Re-con's list of goodies : 

Supplement Facts
Serving Size: 40 grams Servings per Container: 30
Ingredient	Amount	% Daily Value**
Calories	110
Total Carbohydrates	27g	7
Sugars	7g
Vitamin C (ascorbic acid)	500mg	833
Vitamin E	75IU	250
Vitamin B-6 (pyridoxine HCl)	5mg	250
Calcium (from phosphate and silicate)	120mg	12
Phosphorus (phosphate)	50mg	5
Magnesium	360mg	90
Chloride	80mg	10
Sodium	65mg	3
Potassium	25mg	2
Recon Muscle Rebuilding Proprietary Blend	40000mg
Carb Max 3 Stage Delivery System
-glucose polymers, dextrose, inulin
Anabolic Primer Matrix
-3:1:2 BCAA Blend (L-leucine, L-isoleucine, L-valine)
-EAA complex (glycine, L-threonine, L-lysine HCl, L-phenylalanine, L-methionine, L-tryptophan)
Recovery Accelerator
-L-glutamine, L-arginine, L-pyroglutamic acid
Muscle Extend Matrix
-beta-alanine, citrulline malate, ginger extract (zingiber officinale) (root)
Anti-Stress & Adaptogen Matrix
-ascorbic acid, phosphatidyl lecithin complex, L-cysteine, dimethylglycine, gynostemma pentaphyllum
Muscle Detoxifier
-cranberry extract, nettle, dandelion, bearberry, saw palmetto, bromelain, astaxanthin complex
Reload Matrix (Insulinogenic)
-fenugreek extract, gymnema sylvestre, vanadyl sulfate, chromium picolinate Today's intake : 2501 calories 223 grams protein 34 grams fiber sodium was high. % of calories from fat was a little low.

3-17-12

May 2009  305#

3-13-12  Feeling better than ever

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. 




GET WELL SOON, SARA KEAZER








My G-cycle students gave me another gift last Tuesday : their best effort yet. I was extra fired up that morning, having 9 new songs to share with them, including 8 by The Ramones. Those Ramones songs are very short -- most are in the 1:30 to 2:00 long range -- but they supply in intensity what they lack in length.  Punk  meets G-cycle. Gabba Gabba Hey. Upping the intensity further is the fact that I used the speed slide on the stereo starting 2 weeks back to speed the songs up. The 17 song set provided a soundtrack for a workout that leads to my theme for class :
BETTER
STRONGER
FASTER




#1 priority in class will remain having fun, because I would fail miserably in my mission at Genesis if my students don't enjoy themselves and want to come back for more .......... but the way we will build this class base up is by harnessing our collective positive energy as fuel for guaranteed huge physical results. Doesn't matter if it is a huge group in class or not -- we will work together to fire each other up. I know it showed.... I used what I saw in the faces and heard in the voices of my students to BRING IT. We were explosive.... matching the pace and energy of the music. I heard it in those groans when I asked for an extra turn to the right.... and another.... and another..... they want a tough workout every bit as much as I do. My students were making a lot of noise -- it was beautiful.


It is on me to find ways to keep raising the bar. I will keep the workout very tough, the physical effort is already there -- I just have to make sure I am practicing hard between classes and that I am in tune with my students, making them aware that I am open to any changes in class that would encourage them more or make class more fun. I HAVE to get this across : we work out on stationary bikes, and it isn't a race or a contest. Everyone, from the 1st time student to the spin class veteran, can benefit from the positive energy of the group. Each of us cantransform our bodies, achieving any physical results we desire. I want to be there to help, be it with the workout, or before/after class. Have a question about caloric defecits, supplements or working out? Fire away..... if I don't know the answer, I can find out easily enough.


Supplement talk :
For Awesome Abby Hurst --

The natural stuff remains in my fuel supply ....

1 tbsp flaxseed
1 tbsp bee pollen
1 tbsp wheat germ
1 tbsp maca powder
1 scoop chia seed

Those items will always remain in my routine. I take them workout days only, I don't take any supplement 7 days a week -- perfect example is using Opti-Men multivitamin Monday-Friday and Men's One A Day Pro Edge on weekends. Yes, cycling multivitamins on weekdays/weekends probably isn't something ANY nutritionist would say was necessary, but my results came from hard work combined with never allowing my body to get used to any one thing, be it an exercise or a supplement. They are both quality multis and the different ingredients are a plus. No, Opti-Men probably wouldn't be a good choice for Abby. ;)

What is changing with the natural stuff is timing. I used to take that stuff pre workout in a protein shake, then switched flaxseed and wheat germ to post workout. These days, I have been taking things preworkout that are to be ingested on an empty stomach, thus no more protein shakes preworkout. Moving those supplements to postworkout.

 HyperFX by BSN is a supplement I swear by. I take it on an empty stomach 30 minutes or so before my class or sessions with my personal trainer.  Great energy boost. 1 scoop does the trick.

$19.95 for 30 servings (10 or so weeks for me) at supplement central.


Not so good : Anadrox Pump & Burn.
Nice in theory -- supposed to be very good as a Nitric Oxide boost AND as a thermognic fat burner, I'm not thrilled with it. It made me sweat a lot more than usual when I first started taking it.... the thermogenic aspect sure appeared to work, but, roughly 2/3 of the way through the bottle, my body appears to have gotten used to the product. I was on the skeptical side wen it came to pills, instead of a powder, for N.O. boost. That  skepticism seems to be warranted. I suppose I could give Anadrox a C grade..... but C grades aren't good enough for my intake. Have to either love a supplement or ditch it.


I'm giving a chance to one more kind of pill for N.O. boost, BSN's Nitrix.  I'll give it a fair shot, then just stick with powder ifit underimpresses. Another BSN product, N.O. Xplode, is my go to powder, but I have a couple other brands lined up to compare it to in the coming months.


Magic product -- this is insane, but I swear it works for me :   

 Magic? Pretty much. Epidril, when rubbed on my target area twice daily.... has visibly reduced my stomach. There is no denying the results. I am upset that I didn't have Nita take a "before" picture. Expensive stuff, though it wasn't too horrifying when I caught it on sale. Less than 2 weeks of use and I am astonished by what it has done. I'm told Avon and some other companies sell something similar. The bottle warns that (AND THIS APPLIES TO EVERY SUPPLEMENT) exercise and diet are the keys to how well it works. It also has to be said that no supplement works for EVERYONE.... our bodies are all different.


Trying out a couple products by Muscle Pharm :

Re-Con (postworkout)
Bullet Proof (before bed)

Both are loaded with amino acids and other goodies. Too soon to report on either, though Re-Con was VERY impressive when I took it yesterday (1st time I had taken it). The purpose of both is to help with the recovery phase. I have some other things lined up to try in the coming months. Bullet Proof contains ZMA and GABA, big plusses in my book. Taking Re-Con immediately after workout, then waiting an hour to eat/have a protein shake.  


Supplements will only work well if I work out hard and eat right.


Supplements will only work well if I work out hard and eat right.


Supplements will only work well if I work out hard and eat right.


Supplements will only work well if I work out hard and eat right.


Supplements will only work well if I work out hard and eat right.

No joke. Even if Cutting Gel APPEARS to work like magic, there is no "magic" to it. If I sit around eating junk food, all I did was flush my $$ away on a supplement. Supplements CAN help me achieve positive results, but I alone am responsible for supplying the WANT TO.

I want to get

BETTER
STRONGER
FASTER


I refuse to be denied the results I want to achieve. I will not stop. I will not let up, even a tiny bit. Feeling better physically than I have at any point of my life and I want more....

3-13-12

1-2-12 with Group Centergy instructor Michelle Stoll

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.   

Just a brief love letter to this morning's G-cycle class.

Dawn, Valerie, Nita, Tina, Detra, Eric, Cheri, Becca, Michelle and Kelly :
THANK YOU  for making this the most fun class I've had. This was a big day for me -- the new songs were songs from my personal collection -- truly felt like I put my stamp on the class by introducing them to the set. I applaud your enthusiasm and hard work.... and I know it showed .... I know you are aware I am very sincere when I say how proud you make me.

That is a really intense set. The relentless pace appeals to me. It was a team effort. We were all dialed in to having a good time and working hard. You KILLED IT this morning! The sweat was flying and it did my heart good to see and hear your enthusiasm. I owe it to you to push myself in practice tomorrow - different set of music for Thursday's class. It will be radically different in style, but the intensity will remain strong.

It really doesn't matter what the rest of the day throws at me. Tremendous workout day and nothing negative could possibly make a dent in my day. I am thrilled at the results of my physical transformation thus far. Those kind of results can happen to anyone who wants them badly enough. Most of my past limits were self imposed. I truly believe that, as good as I feel now, I am just seeing the tip of the iceberg -- I have much more to look forward to. 

3-9-12

April 2009 -- I was up to 305#  -- I had Jerry stand in front of me, but I wasn't hiding anything -- I barely fit in the seats at the Yankees/Royals game

Look at my boy February 2012 -- tough kid

G-cycle practice 3-7-12 -- Just shy of my 43rd birthday and I am getting stronger and more fit every week -- I love Genesis Health Clubs

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. 

Go, Tamara, go!!! http://smilestillithurts.blogspot.com/2012/03/im-thisclose-to-10-up-to-date-stats.html?spref=fb

Not a lot to close out my workout week. Wanted to share a link to my friend Tamara's blog and give a big thank you to 4 very  important people ..... I thank God for all 4 :

1. Sebastian Reavis --
Sebastian is the one who talked me into joining Genesis. Took me 3 years to get my attitude and dedication straightened out, but I love where I am headed. Seb also helped me with some shoulder issues this week. Greatly appreciated, brother. You are back to kicking ass in the gym -- keep up the hard work!

2. Becky Holcomb --
My Coach inspires so many people. Couldn't ask for a better friend and she is the one I turn to when my body says it needs a day off and I could use that extra little push to stop being stubborn and just listen to my body. I have been blessed with good health and am thankful to be able to work out hard 5 days a week. Going 6 days a week on occasion is fine. I worked out hard 6 days on consecutive weeks, though, and I was feeling pretty beat up by yesterday afternoon.


3. Michelle Stoll --
Cardio & Iron class from Wednesday still has me smiling! It was a huge challenge and soooooo fun! You are the coolest instructor, Michelle, you just are. Always a pleasure to work out with you.


4. Stewart Flinn --
Exudes more positive energy than anyone I've ever met. Just call me "Grasshopper" as I seek to follow in your footsteps.


Working on some new songs for G-cycle. Toughened up one set of music -- adding some fun stuff to a 2nd set. Nothing I'd rather do than lead that class. I will do all I can to get better every week. Thank you to my students for working so hard.... I can't wait until Tuesday 9 AM!!!