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!
Sunday, September 18, 2011
Friday, September 9, 2011
INSANITY results, and a new challenge
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.
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.
Saturday, August 20, 2011
Perhaps it is what we are eating.....
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.
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.
Monday, May 16, 2011
Insanity!!!!
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.
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.
Wednesday, March 30, 2011
Phase III plans
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.
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.
Wednesday, March 9, 2011
Lent!
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!
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!
Friday, March 4, 2011
An insight on my occasional back pain
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!!!
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!!!
Friday, February 25, 2011
Momentum....
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!
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!
Thursday, February 10, 2011
Recovery Week
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!
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!
Wednesday, February 2, 2011
Milestones for starting weight-loss & getting fit
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
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
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