Restoring the Temple

Supplements, etc.

2012-01-18T14:35:00.003-05:00

Right now there is a big discussion in my household about supplements.

Generally, most people think of supplements as the vitamins people take once a day. A multivitamin is a good place to start, since no matter how conscientiously we may vary our diets and eat plenty of fresh healthy fruits and vegetables, we are probably not getting our recommended daily allowance of everything. Add to that the depletion of the nutrients in soil lessening the vitamin and mineral content in our food and one can certainly argue that at the minimum a multivitamin is a good place to start.

Others swear by using things like Fish Oils to aid in digestion and vitamin/mineral absorption, or higher doses of vitamin C to strengthen the immune system. An extra dose of zinc is believed to help relieve the severity of a cold, and there are a variety of recommended other supplements for joint health, prostate health, eye health, etc. And of course, one cannot evaluate all of this without the standard disclaimer that these statements are not approved by the FDA.

One shameless plug is for the wonderful whole food multivitamin effect of the Beachbody Product, Shakeology (see the icon on the page to click for more information). 70 ingredients in the making, this can be used as a very healthy snack or combined with juice or milk as a meal replacement. This would take the place of a multivitamin, and then some!

But in our household my 15 year old son is trying not to lose weight and get into shape (he is quite thin and VERY fit), but wants to gain muscle mass. To do this one much add larger amounts of protein to the diet. This is accomplished in several ways, including extra food protein sources at meals and snacks such as tuna, hard-boiled eggs, and meat. The other option is to supplement with a protein powder, generally a whey protein.

Be careful when shopping for this product. Many of them are full of artificial flavorings and sweeteners - something you don't want or need to put into your body. You are best to look for one that is 100% protein powder. You can drink it with water or mix it with milk, juice, or even added to recipes (I am told...I have never seen it done).

Right now the big discussion in our house is on the use of Creatine.

Bodybuilding.com says of Creatine
"Creatine works by saturating your muscles with a high-energy compound called creatine phosphate, and it can be used by the body as an immediate energy supply when you need to push out those last few reps in the gym.* Creatine also hydrates muscle cells with water, promoting muscle fiber growth." http://www.bodybuilding.com/store/creatine.html

It is a naturally occuring amino acid in your body, and the supplement form comes from sources such as beef.

Our concern is whether there are side effects that can be a hazard to our son's health.

Men's Health Magazine reports,
"Creatine is one of the most-researched sports supplements out there," Kerksick says. "And there's no published literature to suggest it's unsafe."

Greenhaff has been studying creatine for about two decades, and says he never encounters the cramping that is sometimes reported. "I'm not saying people don't experience cramps, but I don't believe it can be very common," he says. "If there were any major adverse side effects, we would have seen them by now."

But there have been anecdotal reports of kidney damage, heart problems, muscle cramps and pulls, dehydration, and diarrhea, in addition to other negative side effects. The key word here: anecdotal.
http://www.menshealth.com/nutrition/creatine-side-effects-what-it-what-it-does

So the Creatine has entered the Kelly household, but with a family vacation starting in a few weeks we have decided our son should hold off a few weeks just in case he does have some stomach cramping. We don't want that on the trip!

There are certainly plenty of other supplements out on the market. DO YOUR RESEARCH before putting anything into your body. And don't just take the word of your buddy at the gym.

You are getting fit and healthy, one doesn't want a pharmacopia interfering with that goal!

Happy New Years!

2012-01-05T16:34:00.002-05:00

Of course new year brings with it resolutions.

My resolutions rarely change - get fit, eat better, drink more water, become a saint. The usual things.

Started P90X2 and so far it is a butt-kicker!

P90X2 Phase 1 is different from Phase I of P90X. Where as there are days of upper body and days of plyo or lower body (with that annoying YogaX in there on Thursdays), so far the workouts Monday and Thursday have been more mid- and total body. Monday was a core workout with push ups, etc.. Today was Total Body, which included balance/core work and some lifting too. Both workouts had some legs in it too. Seeing more Shaun T. of Insanity type moves. Lots of combinations like balancing in a Warrior 3 position while doing curls.

Tuesday is still Plyo day, this one called Plyocide. Honestly, I didn't think it was as hard as PlyoX, but different. I really appreciated the LONG stretch at the end of it.

Now on Fridays is Yoga day - I will let you know how that goes. It is supposedly only 60 minutes long instead of the insane 92 minute workout in P90X.

Wednesday was scheduled as a mid-week day off, or a recovery and balance workout. My wife and son did the workout and said it was a lot of great stretching. I will do it on my rest day Sunday.

Haven't done the Ab workout yet. First one was scheduled for today after total body, but ran out of time in the AM, so I did an great ab workout at the gym at lunchtime.

The other interesting thing about P90X2 compared to P90X is the equipment. There is the foam roller for stretching (not sure if I like this yet) and large stability ball and smaller medicine balls. I don't have a great core yet, and the stability ball is a particular challenge. I modify, and before long I will be doing it better, (God willing).

So, there it is for now. I am sore right now as I type this, as I would expect to be in the first week of a new program. CONTACT ME stjohnspriest@gmail.com if you want information or have questions on either workout (or any other workout by Beachbody).

Self-evaluation

2011-12-23T09:15:00.003-05:00

So the year is nearly over, and of course one looks back over the year past.

How have we done?

Personally, concerning fitness, I am breaking it down by month.

Mid-July began again in earnest. Began working with a support group to help with eating.
Doing INSANITY workout.

August - weight dropping off, eating great, INSANITY workouts.

September - first two weeks - INSANITY and great eating, then...
Three week trip to West Coast. Great eating and pretty good working out, even on the cruise.

October - began P90X again. Wow, what a butt kicker! eating good, not great. weight loss begins to plateau

November - good work, decent eating too.

December - Blah. But weight maintained.

So......today is a new day. What expectations for now til January? And of course the new year brings P90X2.

BRING IT

Nothing like a cold...

2011-12-13T17:05:00.003-05:00

....to knock you off track.

Actually, I can't completely blame the virus for my slow down last week. It was a combination of TOO BUSY with family and work and feeling BLAH with a cold.

Friday, Saturday and Sunday were spent with a stuffed up head and feeling blah. Had lots of busy family things to do and the last thing I wanted to do was workout.
Monday morning I slept in, hoping to knock down the virus even further, having started to feel better by Sunday evening.

But Monday evening I decided that, even though I wasn't feeling 100%, I was going to get back in the swing. I ROCKED out the Chest and Back workout, getting personal bests on nearly all push ups and pull ups.
And this morning I was back in the swing, getting up early enough to get my PlyoX workout in, which I relished with extra strength and vigor.

The jury is out about working out when sick. Some like to "push through". Others like to nurse the cold a bit and then get back into the swing of things. You know best what is best. A common cold is one thing, but something worse like Flu or Strep would call for more rest than activity.

So anyway, pushing through and feeling good (albeit a bit sore). Now if can get my nose to stop running......

Phase III Malaise

2011-12-07T08:26:00.002-05:00

I have reached, once again, Phase III of P90X and I have come to a familiar malaise, that general feeling of discomfort or uneasiness. The last few times I have slogged through P90X by the time I get within a few weeks of finishing I get bogged down. I would think I would be psyched that the completion is near, but instead I tend to find it harder to focus and harder to motivate myself to push harder.

This time IS GOING TO BE DIFFERENT. Now that I have identified it and called it out I AM GOING TO WORK through it! P90X2 should arrive in the mail any day, which should be a good external motivator since that will be kicking my butt starting in January.

So time to get off the computer and on with the rest of the important things I need to do today.

Gearing up for the thanksgiving holiday

2011-11-22T18:54:00.004-05:00

Thanksgiving is just a few days away. For me and my family the Turkey dinner comes second, after a hectic morning at my Church. America's Thanksgiving Day Parade in Detroit passes in front of our Church and we serve a Pancake breakfast from 6:30 to 9:30am in the basement, and hot chocolate/coffee and donuts out the front door to parade goers, and of course enjoy the festivities ourselves. But it is a hectic morning prepping the kitchen and then I walk the parade viewing area for a few blocks up and down from the Church promoting the breakfast and the enticing 'warm bathrooms'. Hundreds of people eat breakfast or donuts, and even more stop in to warm up and see our amazing church building .

Since I am a lower carb guy I will be avoiding the pancakes and will instead slip in a few eggs for breakfast before the crowds show up. After the parade and clean up (about 11:30) we will head across state 2.5 hours for the turkey dinner with all the fixings at my in-law's house.

But the holiday can be a land-mine if one is not careful about what one puts on their plate and in their mouths! For those who are already fit Thanksgiving can be a splurge day. Good for you. I am not there yet. I have made avoiding desserts (other than fresh fruit) a good habit. But the rest of the thanksgiving meal can be a real hazard.

Turkey- yum... Will eat in moderation of course.
Potatoes - white starch with little redeeming nutritional value. Mashed adds fats. (but sweet potatoes have nutritious value)
Stuffing - white starch with even less redeeming value.
Gravy - starch, fat....
Rolls - white starch.
Salad - good (with a small amount of dressing)
Cranberries - if the real thing this is a good thing. Canned? blah.
Veggies - Yum.

So you see what my plate will primarily consist of - turkey, veggies, cranberries, and salad. But hey, love all those things!

Most importantly Thanksgiving is about giving thanks for all God's blessings. And increasing health and fitness is a blessing to me!

Enjoy your family, enjoy your meal. But there is no need to be a glutton about it. Be smart and even if you fail at that, start again at eating right!

And of course, through it all, keep working out!!!!

Change of scenery

2011-11-09T23:44:00.007-05:00

This morning I just didn't want to work out. I know that getting the workout done first thing in the morning is so much better for me. Not only do I personally feel I am most effective at that hour, but I am more likely to get it done if I do it right away. On days that I don't work out right away I spend all day trying to figure out when to fit it in, and sometimes the day just gets away from me.

With Jennifer also doing a beachbody workout (Insanity again) it means I either have to get up earlier to workout in the basement and be done before she gets up, or we work out on different floors. Working out at the same time is easy enough if I am doing Plyometrics, Yoga, or even Chest & Back or Legs & Back. I put the DVD in the computer in the kitchen eating area and either get to work in the kitchen or family room. Other routines, requiring weights, are not as convenient to drag all the dumbbells up the stairs (the pull up bar is at the bottom of the basement stairs and I can dash up and down to use it during the workout).

This morning I just didn't want to drag the weights upstairs since Jennifer got a head start and was downstairs. But I packed my gym bag and after the 12:15 Mass, on my 'lunch break", I dashed over the my local "athletic club" with the Back and Biceps worksheet I had printed off the Team Beachbody website.

Doing it at the gym gave me two advantages today. One, I worked out with someone, an acquaintance from the club I know. He was there and we were able to push each other a bit. But also being there I was able to push up my weights and do fewer reps but with more poundage, and that felt really great! I really need to get sets of 30 and 35 pound dumbbells.

So today's change of scenery was a good thing for me. Sore in newer ways, including some sore hands because the chin-up bar is not padded! But for the most part I hope to stick with workout out in the morning so I am not taking time away from other things during the day.

Motivation, and working out with others....

2011-10-28T10:16:00.003-04:00

P90X, and all the Beachbody products, are programs on DVD. The intention is that people can workout at home and that is the attraction. Going to a gym can be intimidating. Everyone else seems to be in much better shape there (Planet Fitness certainly has tapped into a rich vein with their policy of no grunting, muscle heads, etc.), and of course one had to actually get up, get dressed and GO to the gym. Working out at home eliminates the excuse of having to get out to the gym.

Not that working out at home isn't without its hazards. One of our basement light fixtures is missing a globe because one son hit it while working out. Some workouts are better done upstairs because with all the jumping the ceiling in the basement is low. . And of course, the same lack of motivation that keeps you from going out to the gym can also keep you from putting in the DVD and pushing play!

In my house, sometimes the big problem is that with 4 of us doing two different Beachbody programs and at different days/phases sometimes we end up having to wait and schedule around each other to use the DVD player. Some mornings we have one working out in the basement, and another working out in the kitchen playing the DVD on the computer.

Results can be a great motivator, and having so many of us in the house doing these workouts also motivates. "What workout did you do?" "How was it today?" are ways we keep each other pushing play (not to mention comparing aches and soreness in the evening). And others find motivation with the Beachbody on-line community on Team Beachbody and through Twitter and Facebook.

Today, in a few minutes after my wife finishes her INSANITY workout, I am going to be doing something I have never done. I am working out, P90X legs and back, with my 15 year old son. The DVD is enough pain. Should be interesting to see this young, fit, black belt do circles around this still getting in shape 45 year old! Wish me luck!

Government help to end the trend?

2011-10-24T09:15:00.004-04:00

Our local paper, The Detroit Free Press, has an article today about how the government is considering various approaches to ending the trend of obesity. This includes school breakfast/lunch program changes, taxes on soft drinks, and requiring posting calories/fat content at fast food outlets (we saw this last one at work in California, and influenced my sons' choices at our very RARE visit to a fast food joint, while on vacation). But I think ultimately it is about personal responsibility!

Those who want to be healthy must make healthy choices. And I am not sure I agree that the government could decide what is a 'healthy' choice with all the food industry lobbyists doing their best to influence decisions. The Free Press article writes of a healthy breakfast at a local school of wheat bagels, juice and milk....all high sugar/starch choices, with NO PROTEIN. A meal like this has a high glycemic impact which means the kids get a sugar buzz first hour of school, sleepy afterwards from the crash. I remember those days in boarding school when had waffles or pancakes. Hyper students first hour from the starches and sugary syrup, napping in second hour class. Breakfast in the Kelly household this morning? 2 scrambled eggs with about 2 cups of veggies each or organic oatmeal with cinnamon and vanilla /no sugar (lower protein in this one, but the boys will follow with a snack of nuts later in the morning).

So perhaps the question is whether government can influence health choices? Perhaps, but ultimately those who want to make poor choices will do so. Those who want to make better choices will go out of the way to do so. Making sure government doesn't interfere with being able to make good choices might also be a part of the challenge. For adults perhaps it will be business requiring fitness for health insurance coverage. In the schools offering ONLY healthier school lunches, removing soft drink machines and the like, and increased gym would go a long way. Ultimately it is about a society creating a culture of fitness one person at a time.

http://www.freep.com/article/20111024/NEWS06/110240375/As-obesity-soars-state-looks-pop-tax-fitness-push-?odyssey=tab%7Ctopnews%7Ctext%7CFRONTPAGE

P90X - The genius is in the order of workouts?

2011-10-13T21:37:00.005-04:00

As I am in the midst of week two of P90X (and I have done this program, but not with the dedication of this round), something interesting has occurred to me.

You probably know that the big deal of the program is "Muscle Confusion". The program is organized in three phases. The first phase, first three weeks, you do the same workout every Monday (Chest and Back), every Tuesday (Plyometrics), every Wednesday (Shoulders and Arms), etc. After three weeks your muscles begin to adapt to the routine of the workouts. In sports we call this muscle memory. You shoot lots of good free throws, or play catch with the baseball for hours so that your muscles know exactly how to throw the ball with just the right velocity, power, range. This is important when you play a sport. Practice makes perfect (actually...perfect practice makes perfect).

On the fourth week, called recovery week, the routine is switched up with less heavy lifting, more stretch and core stuff. Then you start Phase 2. In Phase 2 you again have the same workout for three Mondays, three Tuesdays and so on but they are different workouts Monday/Wednesday than phase 1, not only switching up exercises but how you work different muscle groups on those days.. Your muscles have become confused by the change from Phase 1 and recovery week, and now have to adapt and get stronger. Another recovery week at the end of Phase 2 and then you have 4 weeks Phase 3, alternating workouts from Phases 1 and 2 to further confuse and force the muscles to adapt and get stronger.

But this past week I realized something in the ordering of the workouts beyond the Muscle Confusion of the various phases. The order within the week helps to grow the muscles as well by working, resting, and working another part of the body in another way. Monday works upper body, on Tuesday that mostly rests while you work lower and cardio in Plyometrics. Wednesday upper body again, Thursday (Yoga) is a stretch of all of it, Friday Uppper and Lower (Legs and Back) and Saturday Cardio and stretching (KenpoX Karate). Abs are every other day, allowing them to rest and recover.

Maybe I am just a simpleton and it took me this long to realize it, but there is genius not only in the variation between the 3 Phases, but in the order of the week itself. And quite frankly, as someone with a relatively short attention span, the variety within the week as well as the phases helps keep my attention.

The mental battle for fitness

2011-10-06T16:11:00.005-04:00

As we know, the key components of getting fit is input and output: diet and exercise. As a local radio commercial puts it "Move more, eat less." But overlapping that is the mental aspect of fitness.

There are two main themes that frequently come to mind. One is denial, and the other is the mental sabotage of the fitness routine.

Denial is that state of refusing to accept the need for fitness. Our mind tricks us into believing that we aren't really in bad shape, and we have a picture in our mind of a fitter person than we really are. St. Paul says in the 13th Chapter of his 1st letter to the Corinthians that we see now through a glass (mirror) dimly. Even looking at the mirror we can deceive ourselves.

For many, it takes an outside shock to help us out of that denial. Clothes no longer fitting, or for many it is seeing ourselves in a photograph that is the shock to the system that breaks through the denial, and that we have allowed ourselves to get so far out of shape!

The other aspect of the mental battle, particularly once we begin to workout out and eat properly, is a long ingrained self-image as one who cannot get into shape, and we sabatoge our workout regime despite the success we may be having. Tom Venuto wrote great article on this, found here http://www.howtobefit.com/self-concept.htm

In a nutshell he says that we have to change our Self-Concept. Tom writes...

People who don’t understand self-image erroneously put all their attention on changing their eating and exercise behaviors, but the problem with this physical-only approach is that it’s not addressing the SOURCE or cause of the behavior. The source of your behavior is your mental self-image. You are more than just a body. You are a body, a mind and a spirit. You will always act - and can ONLY act - like the type of person you SEE yourself to be in your mind.

If you see yourself as a fat person, you will behave like a fat person. If you see yourself as a lean, fit and healthy person, you will behave like a lean, fit and healthy person. A fat person would never work out faithfully every day of the week, so why is it any surprise that someone with a “fat person” self-image would skip workouts? Their brain is programmed to skip workouts. Someone with a “fat person” self-image would never eat healthy, low fat, low sugar, low calorie meals, so why would it be surprising that they cheat on their diet and binge on junk food? After all, their brain is programmed to eat junk. Is this starting to make sense?

To make a lasting change, you must work on the physical AND the mental planes. Of course you have to change your lifestyle, exercise and nutrition habits, but the real secret is not trying to force new behaviors, but changing the self-image which controls the behabior. Put your energy on a new mental picture, and the new picture will create new behaviors. Best of all, the new behaviors that spring from a positive new self-image will come without as much effort or willpower because they’re hard-wired into every cell of your body. The “unseen forces” are now working for you instead of against you.

Tom then goes on to recommend a four step program to create a new self concept; 1) Create your new image 2) create a written description of your new self image 3) act the part 4) Reinforce the image daily...even hourly.

I recommend the link http://www.howtobefit.com/self-concept.htm to read the article in its entirety! So whether you are in the "I'm not so bad" mindset which is preventing you from getting started, or trapped in a destructive mindset concerning that self image that knocks you off track of a fitness routine already begun you can get beyond it to get fit and stay fit!

3 weeks later....

2011-10-03T16:30:00.003-04:00

Home from vacation! Lost a few pounds while gone and got a workout in almost every day except the last 4, when we had to leave our cruise ship in Cabo because my 13 year old son had to have an emergency surgery to remove his appendix.

We were going to go to a conference on Mackinac Island this week, but that is now been set aside, so I am starting P90X TODAY! Or should say re-starting with a real sense of purpose. Good eating, and not going to miss a day of workout (except for scheduled day off) for the next 90 days should product the results.

INSANITY was great (lost 40 pounds). Looking forward to the next 90 days of P90X and then P90X2 for the new year, God willing!

The challenge of travel

2011-09-18T00:37:00.002-04:00

As I write I am finishing my first week of a three week vacation. Being due a 3 month sabbatical because I have been at my position for 10 years, I opted for this shorter vacation for many reasons, including a desire to not be away from home or church for such a long time. We also have kids at home which makes getting away for a longer time harder.

Travel presents its own set of challenges for the striving for fitness. But with some planning and resolve, travel does not have to derail your fitness plans. The challenges are two-fold: exercise and eating (yeah, the same two as being at home!)

Our three week vacation plans include(d) 4 days of travel with a night in different locations, a week at my parents house, a few more hotel nights, and then a seven day cruise.

Exercise is grounded in our Beachbody programs. Although I have 'finished' INSANITY, I decided that I would bring the max DVD's with me (wife and sons brought ASYLUM). I also brought Tony Horton's Fountain of Youth Yoga from the One on One series for a change of pace. We also borrowed a portable DVD player from a neighbor to play them on. Also brought the running shoes.

Traveling to the West Coast, the time change has worked to our advantage. We've been in bed early and up really early so we can get out workouts in. I have done them in hotel fitness rooms, hotel rooms, and now here at my parent's house. One day I have not popped in a DVD has been the day we left the hotel extra early to go to the Grand Canyon, but I did hike up and down hills for over 6 miles, much of it on uneven ground! My wife and sons have been intermingling ASYLUM with running since they are training for a half marathon in mid-October.

Eating healthy on vacation can be a bigger challenge. Restaurant food is not only expensive but often laden with calories and unhealthy ingredients. One of our first stops after renting our car and driving to our first hotel was to go to a grocery store to shop for healthy, nutritious foods, and a cooler to put them in. We made sure the hotels we stayed at had microwaves or we did alot of paleo-type eating (raw veggies, fruits, nuts, etc.).

Eating at my parents house was/is different challenge, with issues of lots of prepared foods, and other packaged things we would not usually eat at home. The bigger challenge here is portion control and not falling into old patterns of extended family type eating. Snacking has to continue to be fruits, etc., rather that other available, but less healthy options.

The cruise portion is the part that worries most people, but thankfully I have positive cruise experiences in the past. You can lose weight on a cruise! I have. Food choices have to be carefully made, which more me means avoiding the starches and sugars. The waiters are happy to substitute extra veggies for the starches, and fresh fruit for sugary deserts. And just because food is available all day and evening doesn't mean you have to eat all the time! Yes, I eat more on a cruise than I do at home, but I avoid unhealthy. The key is to burn calories. Take the stairs instead of the elevator. Last cruise I counted in one day I climbed up or down over 70 flights of stairs on the boat! There is also a workout room on most boats, a deck for jogging, and on the boat we are using (Disney) a basketball court. And of course you can always do those Beachbody DVD's in your room.

CHOOSE to eat well and CHOOSE to exercise and your vacation does not have to be disaster to your waistline!

INSANITY results, and a new challenge

2011-09-09T11:06:00.004-04:00

As of Saturday I am 'finished' with INSANITY. Overall I have liked the workout program, but not always the workouts themselves while doing them. I have surprised myself that with all the jumping I haven't had more problems with my knees and ankles. And I was also surprised by the amount of upper body work in the form of all sorts of push ups of varying types. Nowhere near the upper body work in P90X, but more than I thought.

The results? Since July I have lost over 35lbs. A pretty good start. I have a ways to go yet, but am hopeful.

The biggest change for me has been getting the eating in line. Having an eating plan and sticking to it has been the key, which I have done extremely well since the end of July. Eat well and feel better about workout out. Work outs go well, motivated to eat well. Rather than living a vicious circle of failure it is replaced with a positive reinforcing circle of progress.

So what is next? I am due a sabbatical from work but instead we are just taking a 3 week vacation out west. It will involve air flight, multi-state driving, and staying in some hotels, at family's house, and a cruise ship.

The challenge is to keep the positive circle going. It is important to have an eating plan includes being flexible about location and content while traveling but also knowing that portion control and individual food choices can be done well. And of course the nonnegotiable is EXERCISE.

We are packing INSANITY and ASYLUM dvd's, workout bands, and of course running shoes for those days playing the dvd's will not be convenient. Jennifer is picking up a tiny dvd player today to pack so not having a player won't be an excuse. And hotels and the cruise ship and workout rooms.

Last time I took a cruise I lost weight! I took the stairs instead of the elevator most of the time, worked out in the weight room, and watched my food intake. I am making it a personal challenge that in the 3 weeks I am away I will lose 10lbs. It is 3.3 pounds a week, upper end of what is considered a healthy weekly weight loss, and I am pushing for upper end!

We leave Monday and with smart phones and an iPad, I will keep you up to date as we go.

Perhaps it is what we are eating.....

2011-08-20T09:28:00.003-04:00

There are many challenges in striving for fitness. Some people are just lazy. Others so busy (or so they think) that they can't find time to workout. For others the challenge is on the eating side. Some are ignorant of what a good diet is...and there is plenty of conflicting advice on what a healthy diet is.

For some, the challenge about food is deeper than being lazy, slothful, or ignorant. For some, the problem has become akin to an addiction. Food cravings to some foods can be the result of allergies or sensitivities to some ingredients. Another component can be mental with compulsive behavior to overeat in general, or of certain food.

Beachbody certainly has plenty of food plans available for weight loss and increased fitness. Most of the programs come with a food plan included. If you are a member of the Team Beachbody site (not the free membership, but the premium one) you have access to on-line diet planning including shopping lists. and there are other eating plans out there that can be helpful, ranging from Atkins and South Beach (Low Carb) to Weight Watchers (with portion control and accountability)

But for some, compulsion becomes obsession. In this case there is a program using the 12 steps of Alcoholics Anonymous that helps with eating issues. Foundationally a spiritual program, there is an acknowledgement of a powerlessness over the compulsion and a need for help from your 'higher power' to help with a program of personal development and growth.

Although unlike AA, where the starting point is if you don't have the first drink you won't have the 7th or 10th, you do need to eat. Overeaters Anonymous acknowledges you need to eat! But with the combination of the spiritual component of turning your will and your life over to the care of God and seeking his help with your eating, combined with various tools such as an eating plan, regular meetings to share experience, strength and hope, and accountability to a sponsor, one can experience freedom from compulsive eating.

So even if you are working out regularly, but can't seem to stick to a healthy eating plan, there is help.

Insanity!!!!

2011-05-16T23:32:00.004-04:00

Not the mental illness, mind you. The Beachbody exercise program. Started it about two weeks ago and WOW is it tough.
I like the Plyometrics in P90X and this is day after day of jumping, running, etc.

Jennifer, Sam, and Andrew finished this program with GREAT results. Jennifer is now doing Phase II again (has 2 four week phases with a recovery week between - total program 60 days). Sam started ASYLUM, the sequel to INSANITY, but hasn't continued it. Jennifer, I believe, plans on starting ASYLUM after she finishes this re-do of Phase II of INSANITY.

Phase III plans

2011-03-30T16:25:00.002-04:00

So I started Phase III off with a bang this morning. BEFORE doing Chest and Back and AbRipper, I went out for a 20 minute run.

My goal is to add something to each day of Phase III. A jog before, or a second workout in the afternoon (assuming I do P90X in the morning). This other might be a jog, brisk walk, or even a swim at the local athletic club near my office. Cardio X might also be another good option for a second workout later in the day.

Because I had a rough week in the middle of Phase II and re-did the week, I am now on Schedule to be done with P90X shortly after Easter. And if past experience s an indicator, Holy Week will be crazy to get all my workouts in. But as Tony Horton says, "I'll do my best!"

Jennifer and the boys have finished INSANITY. GREAT RESULTS!
This week Jennifer is running and doing some Jillian Michaels workouts, and will restart INSANITY with Brazil Butt Lift (another Beachbody workout) to supplement it. I am hoping to convince the boys to do P90X with me. The three of them are waiting anxiously for the release of ASYLUM, the sequel to INSANITY, due out in April.

Lent!

2011-03-09T17:33:00.001-05:00

I am writing right now between Evening Prayer and my second Mass of the day for Ash Wednesday. And of course people are talking about 'giving things up for Lent'.

There are different things we can give up for Lent; those we should give up anyway (that which is not good for us, or is sinful), those which we can give up which can be bad for us if not practiced in moderation, and those things which are not objectively good nor bad, but we give up as an offering of thanksgiving, and a reminder that we are not slaves to our impulses and desires.

Smoking would be an example of the first case, sweets in the second, and perhaps meat or a certainly thing you like like television.

An orthodox priest and I were having a discussion about the stricter Eastern Orthodox fast for Lent. I asked him if he expected his 7 year old son to keep this strict discipline. His response was that if he couldn't resist the temptation for a cheeseburger in Lent when he is 7, how will he learn the discipline to say no to sinful things when he is 16 or 19?

Doing Beachbody programs imply a measure of discipline. Following a meal plan, exercising 6 days a week, etc. are a discipline. But as you may know, or have seen from the increasing number of videos on YouTube about P90X, Insanity, etc., - discipline yields results.

So if you haven't started, or fallen off the track, Lent is a great time to restart your discipline! Give something up (food, tv, etc.) and take on something good (exercise, Shakeology, etc.). The physical results will show for themself! And the spiritual aspect of a disciplined life is a nice bonus as well!

An insight on my occasional back pain

2011-03-04T21:58:00.002-05:00

Every couple of weeks this winter I have had some back problems. Mostly in the sciatic nerve. Starts just above the tail bone and goes down a leg or both.

Sleeping (well, rolling over while sleeping) is painful, and it is particularly bad after sitting for a few minutes.

Twice it was bad shortly after shoveling snow (duh).

Started hurting again last night. Went to the Chiropractor this morning (this usually helps).

Realized something important. Each of the last three times it has happened has been after doing Plyometrics. And the other presenting symptom has been really sore hamstrings.

My chiropractor noticed that my legs were particularly tight. And YES, extra tightness in the hamstrings can cause lower back discomfort. So perhaps the culprit is so much the back as it is not stretching well enough after Plyometrics, and then keeping limber throughout the day.

It doesn't happen every time I do Plyo, but each time it has been sore it had been after it. Will have to see if there is a correlation. So I will get up from this chair in a minute, stretch again, and work and hope for the best.

Yoga X in the morning should help stretch it out!!!

Momentum....

2011-02-25T10:55:00.002-05:00

Wasn't it one of Newton's laws of physics that things in motion tend to stay in motion, and things at rest stay at rest unless changed by an outside force? (Thank you Sr. Jocelle for H.S. physics).

After a decent recovery week last week we started this week with Shovel X, the pet name I have for having to shovel 9 inches of snow. Tuesday I got in Chest, Triceps, and Shoulders because it is the start of Phase II (muscle confusion...start shaking things up). But Weds and Thursday I was a slug. Slept later than I wanted, didn't get in the workout either day, and now I am procrastinating again....

So as soon as I hit "publish post" I am going downstairs. I am going to do 1/2 Plyometrics X (my favorite workout anyway), going through each set 1x rather than twice AND THEN go into a full Back & Bicep workout. This will catch me up from Weds/Thursday. Oh yeah - then I get to go out and shovel again (only 2 inches).

The main barrier for me is that I have been staying up later (for no good reason) and then not getting up early to work out first thing in the morning. I HAVE TO GET MY WORKOUTS IN FIRST THING, or I find every excuse of busy to not get it done at all. Early to bed, early to rise... makes this man more likely to get his workout in (healthy and wise?).

So I guess just I need a good swift push to get this body at rest back into motion!

Recovery Week

2011-02-10T19:36:00.002-05:00

This week is known in P90X as recovery week, but I have another name for it. I call it "that darn week I have to do YogaX twice".

The big idea with P90X is what Tony Horton has dubbed "Muscle Confusion". The idea is that you work for three weeks a set series of workouts so your muscles begin to adapt. In baseball we call this part Muscle Memory. You take HUNDREDS of swings of the bat in practice, perfect swings hopefully, so that in the game your muscles know exactly what to do (and why hitters, when they get into a slump, have such a hard time adjusting their swing - they have muscle memory to undo).

Then, after three weeks of the series you mix it up by moving away from the heavy lifting, pushing, and pulling you have been doing and mixing up the week with a couple of KenpoX, YogaX, and something unpleasant called Core Synergetics.

I put up with this week. Not a fan of YogaX (okay - honestly...I am a wimp and am not good at it AND I don't like how long it is). And Core Synergetics is not one of my better ones either.

But next week I begin Phase 2 and we get a new set of workouts for the arms/chest/back area. And I really like all those and Plyometrics.

The muscles, with these changes, aren't allowed to plateau, but are required to adapt to the new work and therefore grow bigger. The 'confusion' is actually good for increasing fitness.

Today is a rest day. Tomorrow morning I get back at it...with Yoga X!

Milestones for starting weight-loss & getting fit

2011-02-02T22:15:00.003-05:00

Most people know about the New Years resolution. "This year I am going to 1) exercise 2) eat better 3) lose weight..." I suppose many of us have made that resolution year after year. And I am sure many of us have also broken it within a week (day?) or two.

People are 'calendar-centric'. In other words, we are based in time and the calendar becomes our guide (or can be a beastly master...but that is a blog entry for another day). I know in one way I am out of sorts because i started this round of P90X as soon as I came back from vacation. My first day was a Wednesday. While most others start on a Monday and tweet, blog, and Facebook post "today is Thursday - Yoga X day", my Thursday is Plyo day.

Others wait to start or re-start a diet/fitness routine as a new month begins.

But in addition to New Years Resolutions there are other milestone dates or occasions that either call people to start then, or looking forward to an event they plan their 90 or so days out to begin. I know it was in my head that starting right away after returning from vacation would have me finish P90X by Easter. Others start in the late winter in the hopes of getting in shape by summer and swimsuit season. Yet others use the beginning of Lent to not only "give something up" like sweets, but to take on the discipline of diet and exercise. Perhaps a cruise/school reunion/wedding are in your future and become a target date.

Recently I was listening in on the National Coaches Call with Beachbody CEO Carl Daikeler and he noted that many people grossly over-indulge Super Bowl weekend, and the week(s) following the Super Bowl are a prime time for people to be looking for the opportunity to begin a program.

This really rang a bell for me. In 2003 it was Super Bowl weekend that inspired me to begin my first real push to fitness, losing weight and running. Unfortunately this got derailed with I broke my ankle (running) and became quite slovenly afterwards, putting weight back on.

It was during this later time period that I bought my first Beachbody product - Power 90. Used it occasionally (actually sparingly) over the next few years. Only got really serious again after getting P90X...but that is a blog post for another day.

Anyway - one of those milestones are coming up this weekend. Perhaps a take off on a bible quote might be appropriate..."Eat, drink, and be merry - for tomorrow we die(t)." But more than just diet - we need to transform our lives.

If you need advice and encouragement in choosing a fitness program, or getting on track (whether it be the Super Bowl or on any day), I can help! either click on an ad to the right, or check out my Independent Team Beachbody Coach page

Week One DONE!

2011-01-26T16:21:00.003-05:00

It is amazing how after a few weeks away from the regular practice of this program, P90X, restarting is always a challenge. Muscles get lazy and don't want to do all this hard work. And even though I did train for the half marathon this fall, by upper body work was lacking!

I did the first week starting Wednesday. I took Saturday off because my day was busy, but got all the workouts in otherwise. This morning I started Week 2, which is a repeat of the week 1 pattern: Chest and Back today, Plyometrics tomorrow, Shoulders and Arms, Yoga X, Legs and Back, Kenpo X, and rest (or Stretch X). I hope to do it in that sequence this week, not taking a day off on Saturday. We will have to see.

The other exciting news is that my wife and 14 & 13 year old sons have started INSANITY and they tell me it lives up to the title! They are sweating buckets and sore as all get-out after two days (plus the Fit Test to start). On top of it, the 13 year old did Insanity at 2pm yesterday, 75 minutes of personal training with his baseball team, and then 90 minutes of baseball practice. He is sore today!

It has been interesting in the morning. My wife does the Insanity in the basement while I do P90X in the kitchen on the computer (running down to the basement between sets to do the pull ups). The boys workout after they complete their daily homeschooling.

"Tomorrow I will...."

2010-12-30T22:14:00.002-05:00

As the New Year approaches, we are thinking about those New Years Resolutions.

Getting fit is on the top of my list - I am about half way there from 15 months ago (I had some starts and stops in there).

One problem with getting started is the phrase "Tomorrow I will..." or "I'll ______ tomorrow". This is usually said with the best of intentions. But it is a stall tactic in most cases. We might think today, when we are satisfied with something unhealthy we have eaten, or lack of exercise we have decided upon, that tomorrow is a new day - and we can start then.

The problem comes when we decide tomorrow that there is another tomorrow right behind it. And we put if off another day.

St. Augustine of Hippo, in his famous work "The Confessions of St. Augustine" talks about his biggest obsticle in his conversion. He had a mistress, and and illegitmate child (who also was converted to Christianity from a heresy called Marcionism and became a priest), and he was having a really hard time with lust. He recounts in the book that he was praying to God to help him to stop his sinful behaviour. But he soon realized that in the back of his mind he was ending the prayer with "Later" or "tomorrow" or "after the next time". He had to get honest with God, and himself, that he didn't want to give it up and had to pray AND allow himself to be helped/changed NOW, not tomorrow.

Are we doing that with our desire to start heading towards losing weight and getting in shape? Are we planning on starting tomorrow? After the next bit of junk food?

Yes, you should be praying for God for help, guidance, and grace to accomplish this change in your life! But like St. Augustine we need to be sure that the time to start is RIGHT NOW! Throw out the junk food now. Go for a walk now. Order your workout program now. Register to JOIN Team Beachbody on http://www.teambeachbody.com/stjohnspriest now - for free support and encouragement by using the calendar to schedule and log workouts (you might even win a daily prize), or upgrade your membership for additional help. And find some workout buddies nearby and/or on line for encouragement and accountability. And yes, if you sign up through the link above I will be assigned as your coach for encouragement as well. I'd be honored to help you as I am working toward getting fit this winter/spring as well.

Now is the time. Let's do this.

Exercise AND Diet are the key - but which diet???

2010-12-28T22:53:00.005-05:00

This time of the year everyone is getting ready for those New Year's Resolutions. The most common one is the lose weight. I know I have made it every year since I was in my mid-twenties!

One reason I have become a Beachbody Coach is because not only do they produce GREAT workout programs, but because they are also concerned with nutrition as well. Programs like P90X and Insanity come with a suggested eating plan.

When I first read the nutrition plan with P90X my first thought was WOW, this is a lot of food (and you will burn it doing these workouts!). Each of the three phases has an eating plan attached to each, with different protein/fat/carb emphasis as you get more and more fit. Additionally, if you enroll in as a club member at Team Beachbody site, accessible through www.beachbodycoach.com/StJohnsPriest you have access to meal planning as well.

So what diet is best for you? Take this advice from a guy who has tried many diet plans - the best plan is....(drum roll please)...the one that has good nutrition (sorry, the twinkie diet is out) and the one you can stick with!!! Whether that is the eating plan included with the Beachbody products, weight watchers (My wife knocked off some stubborn last few pounds with this), Nutrisystem (my brother and his wife knocked off a few pounds with this and learned portion control), or even the Paleo eating plan (you will have to google this one for yourself), not all plans work as well for, or appeal to all dieters.

So let me tell you what I can't be, and what I prefer....

Sorry - I can't be a vegetarian. Not that I don't eat vegetarian meals - I had a great black bean dish this evening for dinner. I understand there are some do it for health, others for moral reasons. God bless them all. But I have to have meat. I am an "O" blood type (for more on this "Eating right 4 your type" www.dadamo.com ).

I have found that eating "Lower Carb" works best for me. Okay - brace yourself - but I like Dr. Atkins New Diet Revolution. His research and writing were ridiculed in his lifetime, but even now groups like Weight Watchers and the Food Pyramid types have moved away from complete "Fat Free/High Carb" model so popular in the 1970's and 1980's and onwards. Their programs have become lower carb, allowing for some fats, and mimic Dr. Atkins research.

A few years ago, when Low Carb became all the rage, many people claimed to be doing Low Carb without having ever read Dr. Atkin's book (or the South Beach Diet materials). They either ate nothing but meat and fat (not a Low Carb diet), or adopted all sorts of eliminations and additions. Worse yet the food industry jumped on the bandwagon and started labeling things not so low carb as low carb and even worse, put out all sorts of "Frankenfoods" (created in a laboratory) that looked/tasted sort of like a low carb dish but didn't change the poor habits of the eater.

Low Carb, in a nutshell, is to lower carbs by cutting way back on (or eliminating) starches, while getting calories from meat and vegetables (which do contain carbs), and a smaller amount of fruits (can be higher carb). Like most "way of eating"( WOE), at the beginning you want to break habits and addictions (and lot of folks are addicted to refined flour and sugar). Plus the lack of starches forces your body to burn stored fat for energy (which is what your body fat is for...fuel storage). The science of all this is available in Dr. Atkins New Diet Revolution. Then, as time goes on and you approach weight and fitness goals, you slowly re-introduce whole grains into your diet, being mindful of addiction or reversal of weight loss.

So whether it is Low Carb (Dr. Atkins. South Beach), Weight Watchers, Pre-packaged systems, or a guided specific system like those in the Beachbody programs, please do THREE important things

1) Actually read the materials so you are actually doing the eating plan, not just making it up as you go along. This is usually what got us into this lack of shape to start with.

2) Don't claim "Program Failure" if it is really "User Failure" - ie...you didn't really follow the plan, gave up, or cheated your way out of it. Stick with it!

3) Plan your meals and cut way back or eliminate eating out (too much temptation/too large portion size/cost) Instead pack and bring healthy lunches to work/school and eat dinner at home with family (and don't forget breakfast - most important meal of the day.

More thoughts on eating right as we go along.

Banners added, getting focused

2010-12-25T23:13:00.003-05:00

As I noted in the last post, I have now signed up to be an Independent Team BeachBody Coach, which means I can help people to get into shape, and point them towards the BeachBody products such as P90X, Insanity, and Shakeology.

As you know from this blog, last year November through Feb/March I lost 50lbs. I have basically (within a few pounds up and down) maintained that weight loss. But with Spring and Summer came baseball coaching and the busy-ness of running around as a parent. I know, excuses, but there they are.

Late Summer/Early Fall I decided I wanted to run the Disney Half Marathon on January 8th and have been training for that primarily, throwing in some P90X here and there. Not as much as I have wanted, or should.

So the race is in two weeks, and when I return from Florida, I start the next round in earnest. If I start January 17th or so (my 22nd Sobriety anniversary FYI and D.v), I should finish the 90 days by Holy Week/Easter. So that is the goal, as well as the rest of the weight I have wanted to lose.

So join me on the journey!!! Stop by here regularly to see my updates, and to get your BeachBody products click on the banners to the right or go to my Coach page http://www.BeachBodyCoach.com/StJohnsPriest

BIG NEWS!!!!! - TEAM BEACHBODY!

2010-12-23T16:50:00.004-05:00

As of late last night I became an independent coach for Team Beachbody, the company that makes P90X!
More to come in the coming days and weeks.
For more information
www.beachbodycoach.com/StJohnsPriest

another late one

2009-09-18T23:45:00.001-04:00

Busy day off with family, running errands, etc. And I slept in late too.

But tonight I got in a 61 minute jog/walk.

Now to cool off and go to bed.

half yesterday, back at it today

2009-09-17T07:23:00.003-04:00

Slept in yesterday and it was a busy day too, but I got over to the gym and did a 30 minute eliptical (hard too). at 4pm.

So far today - 26 minute cycle. More to come D.v.
Happy Stigmata of St. Francis Day

Walking 2x today

2009-09-15T23:23:00.002-04:00

This morning I went for a speed walk - 31 minutes (6:45am)
This evening at 10:30pm I went for a jog/walk for 43 minutes.

74 minutes total.

The boys had rowing practice today. Very excited for them!

Today, and goals

2009-09-14T07:45:00.005-04:00

Today - up and out for a 27 minute cycle - rode pretty hard (pacing off of another rider)
PM- 43 minutes jog/walk. (70 minutes total).

GOALS - At least an hour intentional exercise. Next week we go up to 75 minutes.

If the boys rowing works out this week, will try to slip in a few ergs too. I really wish we hadn't given away the erg last year.

Back down to induction level of carbs.

Last week summary

2009-09-14T07:40:00.002-04:00

Another pretty good week for working out

Monday (Labor Day) - Erg, Sculpt, Abs (55 minutes)
Tuesday - Jog/Walk (60 minutes)
Weds - Sweat, Abs (50 minutes)
Thursday - Sculpt 3/4, Jog/Walk 33 (71 minutes)
Friday - Lawn (1.75 hours)
Saturday -on feet all day at Rocket Launch.

Sore today

2009-09-11T23:24:00.003-04:00

a jog/walk two hours after lunges/squats are a hard combination!

Really sore today.

I did do 1.75 hours of walking while pushing the mower this morning.
Thought about an evening workout but just couldn't.

Weds and Thursday late day workouts.

2009-09-10T23:36:00.002-04:00

So yesterday I came home and Jennifer had to take Andrew to pick out his new glasses so I changed and jumped into the Power 90 Sweat 3/4 (with the power yoga) and the Abs 100. I intended to get a walk in later in the evening but dozed off on the couch at 10:00. So I only got in about 50 minutes of working out.

Today - once again later in the day (after dinner) did Sculpt 3/4 with 106 squats and 40 lunges. UGH. 2 hours later I went out for a 33 minute jog/walk and it was painful! Bring on the Advil!
71 minutes total workout.

a late Tuesday night workout

2009-09-09T00:37:00.002-04:00

Slogged through the day, and finally got out to work out about 11:15pm.

Jogged/Walked 60 minutes.

Very humid. Now I am cooling down to go to bed and hopefully get up early for a cycle.

I did and didn't

2009-09-07T09:55:00.003-04:00

I went down to the boathouse to row, but didn't. There were only 7 men there so they went out in a 4 and pair. Just as well.

Pulled an erg (12 minutes)
came home
Power 90 Sculpt (38 minutes) 100 squats and lunges, 80 push ups
Power 90 Abs (5 minutes) - 100 reps

Good morning. And I hope to get a walk in this afternoon/evening.

A head start on the week

2009-09-06T23:48:00.001-04:00

Sunday 11PM - lots to think about, especially an offer to come and row in the AM.
So out I go.
45 minutes VERY brisk walk!

So, am I up and out in 6 hours to row?

Good morning, pretty good week.

2009-09-05T09:59:00.003-04:00

Thursday - every good intention of a late evening workout, having gone with Sam to get our hair cut at 7am. Never happened. UGH.

Friday - 1.5 hours pushing the lawnmower and 2+ hours in line and walking at Henry Ford.

Saturday - Biking 31 minutes, Power 90 Sweat 3/4 for 37 minutes. 68 total.

So for the week
Monday - 26 jog/walk and 38 sweat (64 total)
Tuesday - 36 bikeride (am) and 31 walk (pm) (67 total)
Weds - 25 jog/walk and 37 sculpt (62 total)
Thursday - UGH.
Friday - Lawn and Henry Ford - (2+ total burning time)
Saturday - 31 bike, Sweat 37 (68 total)

Hit goal of 1 hour plus 5 of 6 days this week. Perfect induction 5 of 6 as well.
Not a bad week. Would have preferred a workout on Thursday, plus a sweat or sculpt in Friday too.
Next week will be better.

8 hours later

2009-09-02T11:08:00.003-04:00

I was up and out again after my vigorous walk before bed....

Started with 25 minutes run/walk (10 m run)
Then popped in the DVD for Sculpt 3/4 for 37 minutes (65 push ups)

62 minutes today. Still on track.

Monday/Tuesday start

2009-09-01T08:35:00.003-04:00

Yesterday was good - I got up and did a 26 minute job/walk (9 minutes of running).
Then immediately popped in the DVD and did the Power 90 Sweat 3/4 (without Yoga), another 38 minutes.
64 minutes total.

Today (so far), 36 minute bike ride in AM.
At 11:20 pm - 31 minute VERY brisk walk.
67 minutes of exercise on Tuesday.

Two weeks into it - now for the next two weeks

2009-08-29T08:48:00.002-04:00

With two pretty solid weeks as a foundation - I now take it up a notch.

Daily minimum workout time - 60 minutes (in either one or two sessions).
Start re-incorporating 2 Power 90 Sweat and 2 Power 90 Sculpt into the week.

At least one afternoon in the pool for a swim.

Work on being up earlier to accomplish this.

Stay on induction plan.

another fine week

2009-08-29T08:40:00.004-04:00

Good week this week. Today I got out and biked 26 minutes, which was quite a task since my legs were on fire from the squats/lunges yesterday.

So for the week -

Monday - walk/jog 35 minutes
Tuesday - bike 25 minutes (and playing in pool with kids)
Weds - walk/jog 35 minutes
Thursday - bike 25 minutes
Friday - Power 90 Sculpt 3/4
Saturday - bike 26 minutes and lawn (1.5hours walking while pushing)

And eating-wise...also very good. Only two small devations from plan.
With 1 1/2 weeks of dieting - down 15lbs (yeah - mostly water...)

Yet another

2009-08-28T22:03:00.002-04:00

Raining today so it was an inside day. After a morning of housework, etc., I got in a Power 90 sculpt 3/4. Considering it has been a couple of weeks away I still did 60 push ups.

4 in a row

2009-08-27T07:13:00.001-04:00

Got up and out a little later than I had hoped so it was a bit shorter - trying to be done by 7pm so Jennifer can run and we can get our homeschooling day started.

25+ minutes biking.

Sticky and rainy

2009-08-26T07:29:00.001-04:00

Went out for a jog/walk this morning (6:25) for 35 minutes. Got dripped on a bit.
Really glad I went!

So far this week

2009-08-25T07:34:00.003-04:00

Monday - 11pm walk/jog for 35 minutes.
Tueday - 7am bike 25 minutes. In the PM run around in the pool with kids 40 minutes.

Perfect induction yesterday. So far so good this morning (I have had 20 oz of water and am making breakfast now)

Last week's fast start

2009-08-25T07:31:00.003-04:00

Monday - 35 minute bike
Tuesday - 45 minute walk
Wednesday - 2 minute erg, 25 minute eliptical, 1/4 mile swim
Thursday - rest
Friday - 25 minute cycle
Saturday - 35 minute cycle.

Perfect induction since Tuesday.
Total first week weight loss - 12lbs (yeah, I know mostly water weight).

I'm back...and on a mission

2009-08-25T07:27:00.005-04:00

I am going to get into a crew shell this Spring. And row. At 5:00am. With the DBCC Masters Crew. (D.v.).

The boys took a learn to row class followed by a learn to race class at the boat club this summer, and they love it and want to continue it. But for me it did three things
1) made me realize how much I want to row again
2) made me realize how out of shape I completely am
3) and made me realize how old I am.

I can help # 1 & 2.
I discovered #3 (as well as #2) when I rowed in a quad one day with Sam, Andrew and Coach Benz. I was sore for a week. Muscles I hadn't used in quite a while! I used to recover pretty quickly from a workout when I was a 20 year old....

So - onward and upward.

Another Ecclectic Week!

2009-07-11T23:13:00.001-04:00

Monday Run,
Tuesday Sweat video,
Wednesday Sculpt video,
Thursday off,
Friday Lawn and other heavy lifting in heat and humidity,
Saturday cycling.

Last week - ecclectic

2009-07-01T19:52:00.001-04:00

Strange week.

Power 90 sweat and sculpt, jog, cycle, swim, stairmaster. Variety is the spice of life.

a better tuesday

2009-06-23T13:38:00.001-04:00

Up early and out cycling. Good morning.

Took a personal day today - and took the boys to rowing. Even pulled an erg for a few minutes. Fun.

Good starts, poor follow-ups

2009-06-22T23:54:00.001-04:00

So Mondays seem to go well.

Today I did the Stairmaster for 25 minutes, and then into the pool for 20 minutes of laps.

Hopefully this Tuesday will be a better one.

Going great guns, feeling great

2009-06-08T23:40:00.002-04:00

An entire week of induction and I am feeling the buzz. The cravings for sweets/starches has completely disapated and I have some great renewed energy.

I went to bed late, and woke up late this morning and had to go to Ohio to do a funeral. But when I got home after Evening Prayer, Meg was napping, the boys were at Karate, and Jennifer had to run some errands so I took advantage of it and worked out...hard.

Sweat 3/4.

Not a bad week...

2009-06-06T23:51:00.001-04:00

Okay - I only got in 3 formal workouts, and did the yard work too.

But the induction was right on all week.

And I have lost some weight too - nice to see the scale move.

I will mark it a pretty good week!

Next week we step up the exercise....along with the right eating

Pretty good week so far

2009-06-04T07:52:00.001-04:00

I have stuck to induction since Monday.

Weds I did 25 minutes on the stair climber and abs work.

This morning I did Sculpt 3/4

Feeling a bit lethargic this morning.

New Month - new start...again

2009-06-02T00:03:00.002-04:00

I am still around.

Got a few workouts in in May. Not enough.

But June 1st was a good day in many ways. Did the Sweat 3/4, and a very good day eating-wise.
Now I go to bed, wake up, and start again.

New Month, New Start

2009-05-01T18:16:00.001-04:00

May is off to a good start.

Sweat 3/4 video this morning with shoulder bands too, and also mowed the law.

So far, perfect input as well.
One word - Shakeology.

Deo volente, this is going to be a very good month

Up and out

2009-04-27T23:00:00.001-04:00

Up early (okay, I did hit the snooze 2x) but ran 22 minutes. Good start.

A strange week so far

2009-04-24T23:41:00.003-04:00

Tuesday - Sculpt and Abs
Weds - BLAH
Yesterday - Went for an AM jog and felt pretty good - 22 minutes total, plus Abs
Today - 11pm Jog - 25 minutes total, and about to do abs

However - GREAT WEATHER yesterday and today.

another late night workout

2009-04-21T23:30:00.001-04:00

slept in a bit this AM
Busy day
Finally start workout at 10:30pm
Sculpt and Abs

Getting off the pity pot

2009-04-20T23:47:00.002-04:00

So as I sat around tonight with a case of the 'whoa is me' and 'I will restart tomorrow' I was suddenly inspired.
At 10:30 at night I laced up the shoes and out the door I went - 22 minute jog followed by abs work.

Very peaceful at that time of night. Only saw two cars (and one was a police car - good to see them out on patrol). And as I finished along the side yard of the house I remembered that I forgot to put out the cans of leaves and brush I cleaned up this weekend. I need them emptied in the AM so that I can refill them again next weekend!

Nothing like NOW to get things re-started.
Now I am jacked up with endorphines from the run. Need to mellow out a bit.

Got one in today

2009-04-16T08:44:00.001-04:00

Jogged 21 minutes this morning.
More to come later, D.v.

re-starting...

2009-04-13T22:53:00.003-04:00

last week was mostly a bust, exercise-wise (Holy Week was good spiritually though).
Got in a run, a couple of videos. Not much.

NEW WEEK
Today - in the AM did Sculpt, doing 1/2 the push-ups with push-up handles (an old pair I dusted off from the basement - really works a deeper set of muscles), and Abs.

Also, this afternoon we had baseball practice - I did a lot of hitting and some running. Pretty good workout. And it was snowing a bit.

I am really sore and stiff this evening.

getting back

2009-04-07T23:51:00.001-04:00

on track.

Up early and did a Sculpt 3/4.
Had originally thought of running, but with yesterday's snow and melt and freeze, I didn't want to risk a slip and fall.

Sore the rest of the day though.

Blah week

2009-04-05T23:18:00.003-04:00

Tuesday - jog and sculpt
Weds - jog and sweat
Thurs - baseball and abs

That's it. Overall crumby week.

And now Sunday PM - expecting snow tonight and tomorrow.

Baseball Starts!

2009-04-03T00:16:00.002-04:00

Slept in today (Thursday) . Hit the snooze alarm 6 times (54 minutes).

But I did do some running around at baseball practice, and did an Abs workut this evening as well.

Reclaiming Wednesday

2009-04-01T23:11:00.002-04:00

The last couple of Wednesdays I have gotten up late, and then home late, and didn't get a full workout in.

Today - up about 6am.
20 minute jog, followed by the Sweat 3/4 video.
A great start to the day.

Tuesday

2009-03-31T08:29:00.001-04:00

Up at 6am, pray, run/jog (20 minutes) followed by an oft-interupted Sculpt 3/4 (Started on big tv, moved it to my computer so Jennifer could workout, then meg woke up).

But did it all - deo gratias.

Wow - really behind

2009-03-31T08:28:00.001-04:00

odd week last week. Worked out again on Thursday, missed Friday, got a job and Sculpt in on Saturday. Not the best of weeks, but I am still at it.

Tuesday and Weds

2009-03-25T22:58:00.001-04:00

Tuesday AM - went out for an AM Jog. Cool - windy.

Wednesday - busy day and slept later than expected (up late Tuesday PM doing newsletter). Got in an Abs workout in the evening.

A better way to start off the week

2009-03-23T17:49:00.004-04:00

The last couple of mondays have been slovenly.

Today - did Sweat 3/4, and as I was finishing Jennifer arrived back from shopping for the Little League Concession stand and I helped to unload 50 cases of water/gatorade/juice and dozens of boxes of candy! It was like a second workout.

Last week

2009-03-23T17:42:00.002-04:00

Tried to post this last Saturday, but for some reason it wouldn't.

Tuesday - Jog, Abs, play outside basketball, baseball, etc (60+ on St. Pat's day)
Wednesday - Abs
Thursday - Jog and Sculpt in AM
Friday - Sweat and Abs
Saturday - Jog

On Friday evening a pulled an oblique muscle (sp?) while bending funny. No fair hurting muscles that I didn't even know I had a few months ago!!!! Deo Gratias it started feeling better by Sunday.

Really kick'n it today!

2009-03-19T08:12:00.003-04:00

Up early - out for a 22 minute jog/walk
Then did Sculpt 3/4 with 90 push ups.
A full hour of working out.
Great start to the day!

Busy Wednesdays

2009-03-19T00:01:00.002-04:00

Wednesdays are late nights for me, particularly when it is vestry.

I did, however, punch out a quick Abs 200, just to get one in!

Weds., wouldn't be bad if I got up earlier, but this morning that alarm went off, and having had an aweful nights sleep, I hit OFF, and went back to sleep.

a gorgeous day

2009-03-17T23:18:00.003-04:00

Got up early for a run - 20 minutes, plus a lame session of abs.
When to the WJR Paul W. Smith St. Patrick's day party at the DAC afterwards.

Got home from work a little early and played catch, basketball and went over to the schoolyard playground with Meg.
For some reason my left ankle started hurting, on the inside part. Odd. Started hurting at the playground.

Happy St. Patrick's Day.
I had three green beverages today.
Three Green Teas, that is.
St. Patty's day was the day the amateurs tried to drink like us professionals.
Deo Gratias for 20+ years sobriety!!!!

Finishing off a good week

2009-03-14T16:39:00.004-04:00

This morning I woke up feeling the effects of my little stumble yesterday morning; sore right knee (with scab), bruises on the heels of both hands, and the left elbow and shoulder feeling as if they have been jammed.

Meg woke up early, so rather than run, we 'rocked' on the chair in the family room (both of us dozed off to sleep for a while - after all it is Saturday).

Later in the morning I did the Sculpt 3/4 and Abs workouts. The shoulder/arm was not happy with me, but I gutted through it anyway.

Monday - Off
Tuesday - AM Run & Abs, PM Sculpt 3/4
Wednesday - AM Run & Abs
Thursday - AM Run & Abs, PM Sweat 3/4
Friday - AM Run & Abs
Saturday - AM Sculpt 3/4 & Abs

tumble

2009-03-13T07:38:00.002-04:00

After 3 days of extremes (rain, wind, cold) I added a 4th day in a row to my jogging.
This time I added tumble!

About 10 minutes into my run I stumbled on a raised portion of sidewalk. Thankfully I was fully conscious about the fact that I was going down and landed on my hands (with gloves), which made my knee land softer (a less than graceful genuflection), followed by a roll sideways on purpose knowing my bum would be a softer thing to hit compared to my face.

I popped back up, mostly embarrased, and ran for another 12 minutes.

Did abs when I came back in.

We will have to see how sore this makes me later today, but I actually think I am alright.
I am not sure if it being light outside would have helped me to see the uneven pavement.

3 in a row

2009-03-12T08:08:00.002-04:00

Jogged again this morning. Shins a bit sore near end, but felt less stiff this morning than yesterday. Not far or fast - but done!!!

3 days of extreme - Rain, Super Wind, and now Cold (about 20 with wind chill).

PM - Sweat 3/4 video and did it hard. Felt great!

Well blow me down

2009-03-11T07:54:00.005-04:00

I guess the title should be said with a popeye cackle!

Ran again this morning - stiff legs from the run yesterday AM and squat/lunges et all in the PM.
Really windy out! I ran into it for the first part, and sailed back home later.....

Only out 20 minutes, with more jogging (12+) than walking - but working my way back up.
Did Abs (120) afterwards.

Late night tonight at work - will have to see if I get a second in today.
Shoulder really sore from last night.

rain drops keep falling on my head

2009-03-10T08:40:00.003-04:00

I woke up this morning and felt COMPELLED to go for a jog.

So I quickly dressed and as I stepped outside - it started POURING RAIN!

So I ran/jogged anyway.

Then did abs.

Felt pretty good, but cold (35 degrees).

Another step towards the water.....

PM ADDITION - did Sculpt 3/4 this evening while family watched American Idol.

Decision made...

2009-03-09T00:45:00.003-04:00

....I am going to get into one of these

and these,

by Spring of 2009.

DBCC Masters, here I come.

While at laser tag...

2009-03-07T23:24:00.005-05:00

...a group of tall high school aged kids came in, and I recognized something in them before I noticed a sweatshirt.

High School Crew team from the Detroit Boat Club.

Sigh - the old days....

Sam turns 13 this May, and has expressed an interest in trying rowing. They have a 1 week 'try rowing' camp. Sam will certainly have the better build for a rower than I ever did - long and lanky.

Perhaps if he gets interested, and I have to drive him down there in the mornings...and I am down there anyway.....

But I have a lot of conditioning before that could happen

Friday, Saturday, the Week

2009-03-07T23:18:00.002-05:00

Friday was a beautiful day - in the 60's.
I came home early and played basketball and baseball (catch) with the boys for nearly 2 hours.

Saturday - a quick abs in the PM. It was a busy day with boys having black belt test rehearsals, baseball clinics, and laser tag with the karate club as well!

Monday - Sculpt 3/4, Abs
Tuesday - Sweat and abs
Thursday - Sculpt 3/4 and Abs
Friday - basketball and baseball catch
Saturday - Abs

A run and lift in AM, more later

2009-03-05T08:39:00.002-05:00

yesterday was a wash.

Today - 20 minute run/walk followed immediately by Sculpt 3/4.
Wow - sore legs doing squats after running!

Later in the day - went for a 2 mile walk (down to meeting and back) at lunchtime, and then threw the ball around for 30 minutes with the boys (baseball is coming soon!).

Another American Idol evening

2009-03-04T00:18:00.002-05:00

Woke up with a really sore shoulder this morning (Tuesday), and sore legs from an abundance of squats on Monday.

I waited to work out this evening - doing Sweat 3/4 and Abs while the family watched American Idol.

Pretty good workout.

And another good week

2009-02-28T16:31:00.004-05:00

Finished off today with Sweat & Abs this morning.

A pretty good week

Monday - Sculpt and Abs
Tuesday - Paczki Day - YUCK
Wednesday - Sweat and Abs
Thursday - Sculpt
Friday - abs only...
Saturday - Sweat and Abs

4 abs, 2 sculpt, 2 sweat

a quick, short one

2009-02-27T23:42:00.003-05:00

Did abs tonight. Not much, but better than nothing!

Now off to bed.

Feeling it

2009-02-26T23:52:00.002-05:00

Worked out this evening, doing the Sculpt 3/4 video.

I love that feeling when your arms, back, and chest are burning and tight during a good workout.

Awesome.

Paczki Day, and Ash Wednesday

2009-02-25T23:17:00.001-05:00

Tuesday - not so good.
Wednesday - Good day - eating 100%, Sweat & abs in evening

Monday 2fer

2009-02-23T17:06:00.002-05:00

Off from work today (Day off switches to Mondays in Lent, which starts Weds).

I did Sculpt in the AM (with decline push-ups for the first time nursing the shoulder). If felt great!

Then a few minutes ago I did Abs (which is usually done with Sweat video).
Nothing like sneaking in an extra 10 minutes.

Another good week!

2009-02-21T11:24:00.002-05:00

Tuesday - Sweat, Sculpt and Abs!
Weds - late night abs
Thursday - Swim and Sweat & Abs
Friday - Sculpt (upping the reps to full 15 per set)
Saturday - Sweat and Abs, and looking forward to shoveling later today!

And am enjoying being plugged in to the video producers on-line stuff

Another good Friday

2009-02-21T00:47:00.002-05:00

It was a busy day today, for my day off.

Jennifer spent time on the boys bedroom (wainscotting), and we had a meeting in the morning to begin planning for Little League - we are running the concession stand.

I took the kids bowling. I did throw a game - with my right hand (I am a lefty for sports). Didn't want to crank the bad shoulder.

In the evening I did the Sculpt video, and am up to 80 push-ups. It was a good workout and the shoulder feels pretty good too.

sore!

2009-02-19T23:04:00.001-05:00

After sneaking in my abs workout last night, this afternoon I swam, and then this evening did Sweat 3/4 and abs again.

My mid-section is really sore right now.

no pain, no gain????

Fitting in a workout

2009-02-19T08:13:00.004-05:00

Long, busy day yesterday.
I had every intention of going to the gym for a quick one, but it never happened.
Late night meeting brought me home late.

But in my desire to do SOMETHING everyday but Sunday, I went downstairs right before midnight and did abs.

Today - Meg needed me early AM, so I will get a workout in this evening.

Getting on-line help AND BONUS

2009-02-17T08:08:00.005-05:00

Yesterday was a bust. No excuse, just a bust

This morning is off to a good start. Did the sweat 3/4 video at 6:30am.

I also signed up on the video maker's website for on-line charting and was assigned an email trainer. An interesting concept.

And if you log 0n at each work out, you are eligible to win a daily drawing for various levels of cash.
It would be nice to win a small prize to buy the next program!

BONUS - decided to work out again. Did Sculpt 3/4 this evening while the family watched American Idol. Up to 75 push ups (applying ice liberally right now).
I will be sore in the AM.

Sore this evening

2009-02-14T22:44:00.003-05:00

I did the sculpt video today, and did it hard, to finish a pretty good week of exercise!

Monday - Sweat vid
Tuesday - Sculpt vid
Weds - Jillian Michael's evil torture (sweat/sculpt combo)
Thursday - Sweat
Friday - Jog
Saturday - Sculpt (and shoveling too).

Shoulder is really sore this evening, and my legs (from all the push-ups and squats).

A good morning

2009-02-13T07:10:00.003-05:00

I have been struggling with getting up as early as I would like to. Today I did it anyway, and went out for a jog/walk - about 20 minutes total (11 minutes of it jogging).

Haven't done that in a while.

It felt refreshing and invigorating.

D.v. I will get another workout in this evening.

I am really trying to crank it up.

4 in a row

2009-02-12T23:23:00.003-05:00

This evening I did the Power 90 Sweat (I managed to get the DVD to work).

Shoulder is pretty sore, but I managed the entire workout. I think the Sculpt 2 days ago, and Jillian's workout yesterday (both of which have a bunch of push-up) made it quite fatigued.

Today I did manage the entire sweat video though, with yoga and punches, despite the sore wing.

PS - I video taped myself working out today and I have a LONG way to go......

Back to Jillian

2009-02-11T12:37:00.002-05:00

The DVD player won't play (or even open for that matter and my Sweat vid is in there).

So along with Jennifer, William and Meg, we did the Jillian Michaels thing again. UGHHHH

Two good workouts

2009-02-11T00:06:00.002-05:00

Monday afternoon, before dinner - did the Sweat video - and did it HARD (extra high hops, speedier punches, higher kicks). Anything to avoid going back to the Jillian Michaels Videos

Tuesday evening (during American Idol) - Sculpt video. Even did 65 push ups...which is very hopeful with my bum shoulder