Still here, still fit, still working on getting fitter

 Quick check in.  Still rowing, still eating Keto.  Raced again at the Head of the Schuylkill at the end of October, racing in the 1x (14th of 39), Father/Son 2x with son Andrew (4th) and then stroked the Penn 1980s Lightweight Alumni 8 (red boat).

Now making the transition to winter, off the water training.

At my goal weight - racing lightweight as a rower!

I forgot I had this blog started and I haven't posted here since 2012.  

Facebook has changed the face of blogging and life is chronicled there now.  But I just wanted to put this here because this blog is linked to my Facebook @kelfamfitness page where we gather to discuss fitness and eating Keto, a phrase that didn't even exist as a food plan.

Tried Atkins 2004 or so -lost weight, started eating the Atkins branded snacks, got sweet tooth back and then eating like crap...put weight back on and then some.

Started this blog while doing Beachbody workouts (P90X) and eating lower carb.  Eating lower carb except when binging on carbs.  Became living proof that you can't out-train a poor diet.  Stopped working out.  Bounced in and out of low carb and binged on starches/sugars (junk food).  Put on weight.

Fast forward to 2018.  Step on the scale (something I avoided like the plague).  302 pounds!  UGH!  Start eating lower carb and binging less often.  Get down a bit, bounce up and down.  Still not exercising.  

Then my mother-in-law sends me a TedTalk video by Dr. Sarah Halberg about reversing type 2 diabetes.  Wasn't diagnosed one yet, but heading that way I am sure.  this was September 2018.  Begin Keto.  Some success when i wasn't binging.  Drop down to the 250s for the most part.

Sept 30, 2019 Emergency Surgery in Turku, Finland due to diverticulitis infection in my intestine gone rouge.  Removes 2/3 of my large intestine and manage to avoid a colostomy bag in the process.  Lose some weight due to not eating much during healing process.

January 1 - New Years Resolution...ride my wife's new Peloton Cycle every day (mind you probably worked out 4 or 5 times a year in the last few years).  Enjoy the new bike and see progress, In late February join an erging group at the Neighborhood Club with rowers from Detroit Waterfront Rowing Association while still cycling

Pandemic hits in March 2020 I am spending lots of time sitting on the couch/chair between rides and eating late night.  Binging on starches. Erg class cancelled due to pandemic but still cycling.

Feast of the Ascension, May 21, 2020, after seeing a post on Instagram challenging people to a 100 days of 100% clean keto, I attend noon Mass at a Roman Church (Episcopal Churches not allowed to reopen yet) and make a vow to God that I am going to do 100 days.  Mark the 100th day on my calendar (in August). and start eating clean.  Also decide I am going to add Intermittent Fasting with it (all meals eaten between 11am and 7pm).  Weight on that day 257 (45 below my highest weight).

June 10, 2020 join Detroit Waterfront Rowing Association, get into a wider-style training shell (called a zephyr) with a group of 'intermediate' rowers - people who have some experience with rowing.  I am slow and 244 pounds but glad to be back on the water rowing again after 33 years away from it.  

Three weeks later I join the 'racing' group of rowers (no regattas scheduled for the pandemic anyway) and start riding my bike the 1.5 miles to the boathouse at 5 AM.  Weight keeps coming off and I am starting to see some speed and distance happening on the water.  Plan on joining the Penn Lightweight Alumni group for the Head of the Schuylkill Regatta at the end of October (surely the pandemic will be over by then, right?).

Big milestones during that summer include reaching the 100 days and by late fall am below 200 pounds in a LONG time!  But the Head of the Schuylkill regatta cancelled due to covid and on the water season ends.  I transition back to riding the Peloton Bike (I did use it every day until I started rowing regularly on the water in the summer) and to rowing on the ergometer, mostly at the Detroit Athletic Club (which during covid restrictions you had to make an appointment to use the gym).

MAJOR DECISION made some times during that 100 days challenge.  Eating 100% clean Keto for those planned 100 days I realized that my cravings for starches/sugars was gone.  No binging on pizza, other junk food.  Once I started eating that crap in the past I couldn't get enough - hungry cravings for it!  So I pulled out my workout calendar and marked off a second 100 days.   And decided that I had to treat starch and sugar like I treat alcohol as an alcoholic in recovery (which I am).  I am a sugar/starch addict and the only way to not have a relapse is to not use it at all.  100 days of 100% Keto had to become 100% abstinence for life!   As of today's writing I am 604 days abstinent!  Deo Gratias.

Winter 2021 training was interrupted for a few weeks when I had surgery to repair an incisional hernia as a result of my surgery in 2019 in Finland (initial incision in my muscle wall never healed properly and I could feel my intestines popping out) but I stuck with it throughout.  My swim group team at the Detroit Athletic Club won the league championship that year - a first time for me in 20 years of participating.

Back on the water end of April with DWRA and weighing in my 180s, nearly at my first goal weight of 175 - what I weighed when I graduated High School.  Now there was no 5 AM group practicing but I continued to come down weekdays at 5:30 when the water is calmest and less traffic on the river.  On Saturdays I was joined by another guy  to row in a double which was a nice change of pace.  Half way through the summer I started rowing in a racing single, albeit a heavy wooden one, and occasionally the coach's elite racing single. 

By mid summer I was lighter than my high school weight and got the crazy idea that I not only could race in an 8+ with my fellow Penn Lightweight Alumni, but I could actually make weight (160lbs) and row in a lightweight 1x race as well.   When I told my wife this she actually said, "do you think that might be too light?"  I never thought I would hear her say that in all the years I was obese and morbidly obese!

On Friday, October 29th I weighed in at the regatta registration tent/boathouse in Philadelphia at 159.8 - I was rowing as a lightweight!!!!!  I sobbed while standing on the scale.  I had lost 142 pounds from my highest weight.   On Saturday the 30th I rowed in both races - a milestone day for this fat guy turned lightweight rower. 

So now it is back to off-the-water training on the erg and peloton bike.  Doing some yoga to help with the flexibility.  Still swimming too and I think I may give cycling at the indoor velodrome in Detroit a try just for fun.  This morning I weigh 165 pounds, my happy weight for now.  Close enough to get to lightweight for racing season by dropping a few pounds. As I mentioned in November on a facebook keto groups page I participate in, "this morning for the first time in 34 years I woke up and didn't think to myself I need to lose weight" because I am actually at goal weight.  

All accomplished one day at a time and by the grace of God, realizing I was a starch/sugar addict and that Keto was my solution and freedom.

So long Hostess.....

A thought or four about the decline of Hostess Bakery.

1) Sorry to see the loss of jobs, not only the union ones we hear about, but all those independent contractors who have hostess routes, restock shelves, etc.
2) The big decline in their sales started at the same time as the rise of Atkins and South Beach low carb diets.  Although those two extremes faded (mostly because people claimed to be doing low carb but really weren't and then quit and blamed the diet) most of the nutrition medical field has accepted the principles of Dr. Atkins' teaching: It isn't the fats that make you fat, but the starches, particularly the refined wheats and sugar...the staple ingredients for Hostess.
3) Right now it is nostolgia of childhood eating that is sweeping the country: white bread sandwiches and the twinkie or suzyQ treat in the lunchbox. But these products were not good for us then, and are not now. We are better off without it.
4)  Hostess products cost more on the shelves than Dolly Madison or other type products and when someone is junk snacking that pays a part.  Those other companies will continue.  The reality of capitalism as far as junk food goes is that the cheapest wins (hello McDonald's dollar menu).

Yes...still alive, still getting fit...

I am still here.  Still working out, and doing much better with eating.  Just haven't been blogging.  But I promise to get back to it soon!

Keep sweating!

What is old is new again....

On Friday I did something I love, but haven't really done in 25 years. I rowed. In 2009 I went out for a very short paddle, but on Friday I got into a Quad (4 rowers, 2 oars each) with 3 other good rowers and we rowed...hard! Did power 10's, raced some 8's (they were novices, but still) and really were pretty smooth. My three sons are taking a learn to row camp at the Detroit Boat Club Crew, and the coach, knowing I am a former High School, College, and Club rower invited me to dress appropriately and join them for a row on my 'day off' on Friday. Thursday night I could hardly sleep with fear and anticipation. But once we got in the boat and paddled away from the dock it all came back (like riding a bike). Two of my sons (the 16 and 14 year olds) are talking about joining the team in the Fall (we homeschool, but since it is a club team with kids from multiple schools they can join in). And yes, if they do I will consider joining the Masters team and start rowing regularly again. It is a good goal to work towards for fitness, and to continue the fitness while doing it!

Struggling, but recently back at it.....

I had a rough March and April (actually, January through April). May 3rd I hit the reset button. Diet going great again, and have started lifting with my son Sam at the local gym. Beachbody products on hold...for now. Will start working INSANITY in between my 3x per day lifting schedule for now. I will keep you updated.

Some mornings are just like that!

Yesterday morning I got up early as I have been doing all week. I have been adding a little walk/jog before my P90X workout. But I woke up tired. The walk/jog felt disjointed. My shoulder still hurt from Wednesday's Shoulders & Arms workout followed by X2 Yoga on Thursday. And my P90X Legs and Back workout was at best uninspiring, especially with my favorite pull up (wide) was excruciatingly painful.

Afterwards, I thought to myself perhaps I would have been better served to get an extra 90 minutes of sleep. Some mornings are just like that.

But the walk/jog and KenpoX was much better this morning.

In hindsight I am glad I did Friday's workout, and todays.

Onward and upward.

Failure as learning opportunity

I've failed at P90X2. The first phase started off, but I had a hard time doing the majority of the moves. I know Tony Horton says, "Don't say I can't, but I currently struggle with". So I was currently struggling with most of the moves. Balancing on med balls, etc. Ugh.

Then after a 10 day vacation with my family where I did yoga x2 and tons of walking (Disney) I came back and tried to start phase 2. Even worse. And this frustration led to my not getting a good workout in, and anticipating the frustration not even wanting to workout and skipping a few.

So I took a step back and honestly evaluated it all. As much as my ego didn't want to admit it, I wasn't ready for P90X2.

So I had to swallow my pride and regroup.

I've restrarted P90X as of yesterday and it was the right thing to do. The moves were familiar (Chest and Back yesterday, Plyo today) so I actually got a good workout in. Personal best for push ups, an amazing sweat for Plyo.

So stepping back I am actually moving forward. Several friends on Facebook and Twitter said I didn't "fail" because it is such a negative word. But I did. I failed at P90X2. Failed for now. But come 90 days from now..... Lesson learned.

Supplements, etc.

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!

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).