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!!!

3-5-12

3-1-12 -- The eyes say "tired", but that followed a great day at Genesis.  

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.

Lots of people are in my thoughts and prayers as I start my workout week , but I'm going to call out 3 :
Joe Stierwalt, Nicole Heneha and Michelle Stoll. Dedicating my workouts to you 3 today and G-cycle class tomorrow is for Nicole. I think the world of all 3 of you. 

Accountability :
Fantastic training session with Becky Carder this morning. She took my measurements before the session. On the positive side, I'm delighted with my chest measurement. Definite progress. On the down side.... my body fat % is in a holding pattern. I want it to decrease. No tiptoeing around the issue.... I'm pissed.  My food intake hasn't been horrible, but it hasn't been pointed towards optimal results lately. I work out hard and am really pointed in the right direction on supplement choices, but the 3rd section of my pyramid is eating clean. 
Snacks are fine, but there has to be a purpose. Spicy almonds, for example, are a real treat for me.... and they provide good fats and protein. I know my holding pattern isn't the end of the world : I feel GREAT and I am getting stronger, but I chose body fat % as a physical goal. I know how to address the issue and I alone am responsible for doing whatever it takes to reach that goal. Gripe session over -- I'm on top of this. 

Supplements : 
I've started focusing more on what I take post workout and before bed, really hadn't had much of a plan beyond protein and some amino acids post workout until lately. I'll stick with BCAAs and Vitamin Water Zero intra workout, but will make a post workout change.
Current post workout :

2 scoops Whey Protein (using GNC Isolate 28 now -- back to Dymatize Hydrolyzed when I run out of the Isolate .... Dymatize is my favorite protein, period -- it is the only brand I will buy for whey or casein from now on)

1 scoop Casein  (Optimum Nutrition 100% Casein now -- switching to Dymatize Elite XT) 

1 tsp L-Glutamine



1 scoop BCAA

2 tsp Beta Alanine

1 scoop Arginine-Alpha Ketoglutarate

3 scoops Citrulline Malate 

Switching to Muscle Pharm Re-Con, which has those 5 items, plus carbs and some other goodies. It should work extremely well, from what I've read. We'll see what my body says about it, though.  I'll cycle 1 tub of Re-Con, then use 1 tub of Controlled Labs Purple Wraath plus 1 tub of Dymatize Flud Waxy Maize (carbs).  I have had tremendous results thus far not letting my body get too used to anything.

Speaking of, my workout schedule last week was pretty good for muscle confusion :


Monday --  training session with Becky

Tuesday -- Group Power  +  G-cycle

Wednesday -- Group Centergy + G-cycle practice + Vinyasa Flow Yoga  

Thursday -- Group Power + G-cycle practice with Graham Mullen and Kelly Bradshaw... they kicked ass! Best practice I've had.

Friday-- G-cycle + Zumba + Group Power + Group Ride .... hell, yeah.

Saturday -- Training session with Joe + Gentle Yoga.  

It was a strong week for me. That means nothing, however, if I don't make this week strong... and next week strong. I'm really only as good as the effort I put forth in my next workout. Smiling as I think of a couple guys who had been calling me "skinny".... you know.... I really don't care how this sounds.... I look in the mirror and I see a work in progress... but that WIP is "cut", not "skinny". Focused on working harder and harder. Biggest goal is to become the best I can be for my G-cycle students. 


Today's intake 2740 calories 47 grams fiber 262 grams protein
% of calories from fat is a little low. All the other numbers look good, even sodium. 

2-14-12 Girl Crazy edition

12-26-11 with Shelly


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 and finding the love of my life. 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.

As this is Valentine's Day, I decided to post a love letter to some special girls. Starting with Shelly Hurtt, the girl who takes my breath away. We celebrated our Valentine's Day yesterday. It was a wonderful day.... fell in love with her all over again. Crazy about that girl. Happy Valentine's Day, baby.


Wanted to mention 3 friends I didn't see this morning who have helped me a lot in my journey of physical transformation at Genesis  -- Laurie Laufenberg-Edwards, Cheri Mullen-Hastert and Abby Hurst ......
and several I got to say hi to today :
Becky Holcomb, Letty Shaw, Diane Ravenstien, Michelle Stoll and Kim Carson.
I have been blessed having you as friends. Thank you to each of you. Special mention to Kim, who gave me the opportunity of a lifetime -- becoming a G-cycle instructor.

Speaking of G-cycle.... I got to spend an hour this morning with 5 hard working students :
Valerie, Becca, Kelly, Joanne and Cindy.

Those girls showed tremendous effort and intensity. I know we all had fun, which is what matters most. I'm certainly not one to hold back in class. I was restless with anticipation at 4 AM and it built and built as 9 AM approached. I was definitely firing on all cylinders as I warmed up. Each Tuesday brings something new to look forward to, be it new faces, seeing the progress a student is making .... seeing them work hard and smile leaves me striving to push myself harder. My students deserve my very best effort. Looking forward to working on new music tomorrow.  

Huge key to class is what I do prior to warmup. Lights out, music off, on the bike and pedaling slowly, I pray..,.. and I pray hard.  I thank God for all he has done for me, for blessing me with a body that is 1/3 lighter .... 1/3!! than the 270# I carried last spring. Yes, that took a lot of work on my end, but it was something I prayed for and had help with every step of the way. To be surrounded with such wonderful friends -- encouraging and supportive -- constantly pointing out the changes they saw in me as I lost weight ..... it has been amazing. I strive every day to improve. I want to help others feel better about themselves -- show them how physical transformation can open doors in others aspects of life. It isn't that life gets EASY -- that just isn't possible.... but dedication and positive thought changed my life. I hated everything about myself last summer. My prayer life was dead. I had no hope.... looked forward to nothing, as each day felt worse than the last.

All that has changed. Though, as I said, life will never be "easy", I have been richly blessed with wonderful friends, a son I'm very proud of, a gorgeous girl who makes me smile big on Valentine's Day.... and next Tuesday's G-cycle class, which already has me fired up. 

2-13-12

1-20-12

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 and finding the love of my life. 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.



Sure have been an underachiever on writing this month. I suppose it isn't the worst thing to take a step back, catch my breath, and admit that there are things I struggle with. Easy to get caught up in writing about my world when I was up in the clouds..... and it was easy to slip when things got difficult. I wasn't loafing in the gym, but it became the place I escaped to , not the place I thrived in.

The start of a new week is the perfect opportunity to rededicate myself. I have physical goals to crush and a class to instruct. Lots of people would trade for those opportunities. I felt strong in my prayers again this morning. That had been lacking. Hard to understand how I prayed less as things weighed on me more. All I have to do is glance at my "before" pictures to see I've been blessed with good health. Really easy to see I've also been surrounded with the best friends a man could ask for.

Sure, there is something else I seek, but I know it will come to me more easily as I become stronger inside.

As for physical goals, I'm not happy with my body fat % this morning. I know what I have to do to fix that. Step one is getting requisite sleep. I was letting things get to me.... worrying about things that were out of my control. Not healthy. After a great session this morning with my personal trainer, Becky Carder, capped with a reminder that, yes, she is indeed the best stretcher west of the Mississippi, I'm taking the rest of the day off for some much needed R&R.

Celebrating Valentine's day 1 day early with a very lovely girl. Life can't be so bad after all.


Happy 12th anniversary to my favorite couple, Tom and Becky Holcomb!!!

2-9-12

Add caption

Group Centergy with (L to R) Warren Dusseau, Todd Carr, birthday girl Becky Holcomb, myself, Stewart Flinn and Tom Holcomb -- one of my best mornings at Genesis --Friday 12-16-11

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 and finding the love of my life. 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.


Need to start with a HAPPY BIRTHDAY  wish to my dear friend and mentor, Coach Becky Holcomb. Becky has been a tremendous influence with her joy for instructing Group Power, Group Centergy and Group Ride classes. Don't ask me how she memorizes everything for those 3 vastly different classes. She has such a joy for teaching!  Becky and her hubby, Tom , gave us a treat in Group Power this morning by team teaching.  Good luck finding a better couple -- they still look like newlyweds 12 years into their marriage. 





http://smilestillithurts.blogspot.com/2012/02/scale-went-in-wrong-direction-this-week.html?spref=fb

Also wanted to share a link to Tamara's blog. Just bumping mine for now.