DAY 50- P90X

Here is my updated P90X pictures.  I figured I would just show the  back view since this is where I see the most change.  It really has helped putting weight in a back pack for more resistance.

P90X Day 1 - 156lbs

P90X Day 50- 165lbs

Im always changing things up

Well we are a little over a month into our first round of P90x and I decided to make a little change to the schedule yesterday.  It was Plyometrics day, supposedly "The mother of all P90X workouts"  I don't find it too hard so I decided to do my own routine yesterday.   I did sprints starting at 6 mph then to 7mph on up to 10mph running each one for 60 seconds.  When I reached 10mph i would finish it and go back down to 6mph.  I did this for 20 minutes.  After this I spent the next 40 minutes doing leg curls on my bench, squats with my Olympic bar, dead lifts, calf raises, then jumping with 30lb dumbbells.  It was a great workout.  I am thinking about doing this every other 2 weeks in place of plyo.

Round 3 P90X 30 Days!

Well I have been doing P90X for 30 days now and it feels good!  This week I am feeling sore from the new moves we started which gets me excited!  I started using a 25lb plate in a back pack to give me added resistance on my pull-up exercises.  This week I also started trying to use heavier weights and tryed to lower my repetitions on all of the exercises. 

Rest week

Well it's week 4 of P90X and also our rest week.  I came down with a NASTY cold and it wiped me out.  I was able to do YogaX on Monday night but I could not work out after that.  I stayed home from work on Wednesday and slept alot.  I got on the treadmill last night and walked/ran for one mile to try and get my body out of this slump.  I feel slightly better so hopefully I can maybe run/walk 2 miles tonight to help my immune system recover.

Picture what you want to be and set goals

Cam from "Never Back Down"

Ever since Gabby and I watched the movie "Never Back Down" I realized what kind of shape I wanted to be in.  I wanted to have a similiar physique to that of "Cam's".  I have always been pretty scrawy.  Then when I got a office job and kids I became lazy and became "Skinny Fat".   I have worked hard and lost all the weight that I wanted to in the past 6 months.  There is so much work that can still be done to be in better shape!  Some say that a peak has been reached but I have just started P90X with some friends and it is hard! This means it is good! I have never done Yoga before but it stresses my body so I know I will grow from it.  I am also working on flexibility and this is a workout that will help me achieve that goal.





Weight Lifting

"Weight lifting does so much more than build pecs and biceps. It causes the body to burn calories all day long and even while you sleep. It protects joints from wear and tear. Bones become denser and less prone to injury. Strength training reduces body fat, arthritic pain, and muscle loss as we age. It increases metabolism and lowers the risk of diabetes because it improves insulin sensitivity."

Round 3 Week 2- P90X

Well so far I am loving the P90X program while hating it at the same time!  I actually did more reps with a few heavier weights this week.  I did however pause the video in between workout moves so that I could catch my breathe.  I had a bad experience the previous week with fainting because I worked too hard and too fast. Yesterday I wanted to get the max out of what I could do but with pacing myself at the same time.  Tonight I look forward to my Plyometrics workout!  Think like a cat!

P90X

  I am mainly having troubles with my calves.  They are SO stiff after Fridays Legs and Back workout! 
I have 5 months under my belt since I started working out so I am down to the weight I want to be. The only thing I regret is I spent the 5 months running and running and running, and lifting weights but I left out the leg workouts.  
 I took my before pictures as instructed for P90x and I will post them. 
 Since I have already worked alot in the past few months I am not trying to loose weight.  I am interested to see how P90X does for my  core, back, and  "Chicken Legs"

 Side - P90x phase 1-Day1  11/08/2010

 Front - P90x phase 1 - Day1  11/08/2010

Back-Arms UP - P90x phase 1 - Day1  11/08/2010

Front Arms Up - P90x phase 1 - Day1  11/08/2010

Front Arms Down - P90x phase 1 - Day1  11/08/2010

I am adding 3-4 days of running to my schedule as well as swapping out the Kenpo workout on Saturdays for a normal day of bench pressing.  So here are my pictures.

My first Yoga day

Well we started Round 3 of P90X on Monday and I had decided I was going to replace my Yoga day with some other workout.  My wife told me that Yoga is supposed to build core strength so I decided I would try it.  I thought it would be all of this relaxing, breathing, and meditating stuff...... yeah its not exactly that.  I am nowhere near flexible and my balance is ... so/so.  This will be a really good workout for me to do.  I was glad to see that 20 minutes into it I was sweating and and struggling.  I really loved doing it and look forward to seeing myself improve in this area.

Today is Shoulders and Arms + Ab Ripper X!!!  I am going to pace myself a little better today since day 1 with back and chest did not go so well.  Yesterday was my Plyometrics day and it went awesome!  I ran 3 miles at lunch and then did my Plyo workout around 6:00 pm.  I managed to keep up with them throughout the whole hour which felt awesome!  I am sticking with my same eating habits I have had the past 5 months with about 5-6 small meals per day.  I always end my day with a protein shake as my dinner at around 6 or 7 pm after my workout.  I am however going to slightly modify the P90x program and add a little to it.  I will be running  3-4 days per week.  I will also be replacing the Kenpo day with a day of bench pressing so that I do not loose the growth I made in my past 5 months.

Learned my Lesson

Well I did my first night of round 3 with P90X and I learned my lesson.  I have been running and lifting for 5 months now so I thought i was in excellent shape.  I may be in great shape but I have alot of work to to.  The DVD started with Chest and Back and I went at it setting goals for each workout just like the guys on the dvd.  What do I do wrong?  I set my goals right with theirs...... on my first day. These guys do this all the time.  I did pretty good except I got done and had to stay laying down with feet elevated for over a half hour.  Each time I stood up I could feel the tunnel vision coming and I would lay down as fast as I could before fainting.  It is a intense workout and I recommend pacing yourself and taking it easy the first few times to see how much stress your body can take.

Chest and Back + Ab Ripper X

For those of you that are starting with us today on the Classic program we are on Chest and Back and also Ab Ripper X.  Tear it up!  Track your stats on the spreadsheet and feel free to ask any questions.

30 Chin-ups!

Last night when I got home I was feeling good!  I don't know if it was because I was emotional about finding out im having another baby girl or the fact that my band is playing tonight.  Either way I was pumped and decided to see how many chin-ups I could do.   I got on my workout clothes, ran downstairs, and went at it.  I hit 30 chin-ups!!!  My goal. 
By the time the New Year is here I will do 35 chin-ups.  I can feel it.

423 miles

Well I am up to 423 miles ran since June 1st!  It has been fun keeping track of miles as a personal motivation tool throughout this past summer.  I am not looking forward to winter coming and the need to begin waking up early to run before work.  I am currently running during my lunch hour at noon OUTSIDE.  As the snow begins to fall and the cold begins to set in, I will have to start running on the treadmill again.  It needs to be done but I don't look forward to it.  Next round of P90X has also been put off for one week for me in order to start at the same time as a few of my friends.  We look forward to getting through the program together!  So those that still haven't started..... you still have time to decide!  For those that started on the 1st, KEEP IT UP!

Ran on my off day

I ran today on my off-day because it feels good!

Mentally Preparing

For the past few weeks I have been mentally preparing to hit the full P90X Program starting on November 1st.  I have done Core Synergystics, Plyometrics, and  Ab Ripper in my workouts for the past 5 months.  I have had my doubts if this is what I should do for the next 90 days with the progress being made on my current routine. 

I realize that I have been on the same routine now for a little over 5 months so it is time to give myself some muscle confusion.  I plan on using heavier weights than normal and really pushing myself to the max so that I can grow, and not only become leaner.  Anyone who wants to join me for the full 90 days feel free to tag along.  If you live close enough, come over for a one hour session whenever you want!

Goals

"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great."

"Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong attitude"

5 month progression picture

Before After Picture

Well our 2010 cruise has come and gone faster than we imagined.  I worked hard getting in shape and hope to stay motivated with the help of my family and close friends.  As I see friends and family start to excercise and take better care of themselves it motivates me more to be an example. 
My wife Gabby sends me a text everyday with minutes ran, calories burned, and how many miles accomplished.
A co-worker of mine has been doing P90x for about a month now and its motivating to check up on each other and give each other a hard time if a day is missed.
Another Co-worker just stared the HCG diet and asked me today for P90x dvds. 
My Dad has been running and doing pushups and I know my Uncle has been running for awhile now as well. 
I have a neighbor who ran 6 miles a day even up until the day before she delivered her first baby!!!! 
I have numerous cousins who have started jogging and keeping track of miles ran and pull ups done. 
My best friend in Utah sent me a before picture and he has started his trek to better fitness and health. 
Our Cruise dinner buddies Angelina and Jason just started P90x last night
Toni, John, and their boys (friends from cruise) are starting the P90x dvds this weekend!
Thanks Colby for the Dumbells, advice, and inspiration!!!  http://300knight.blogspot.com/ 

Thanks to everyone for the motivation!
I know everybody is different and their bodies change at different paces but I show you these pictures only as an example of what can be done if you set your mind to something and make goals for yourself. Picture in your mind what you want to look like and go for it.  It is by no means a easy task but it becomes habit once you start. I have never felt happier and I know it is because we are living healthier lives.  Why wait for a New Years Resolution.... START NOW!

H.A.P.P.I.N.E.S.S.

If you have health, you are probably happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want. 

H  ealthy foods and habits

A  lways drink plenty of water

P  lay and relax a little.  Wealth isn't only work and money. 

P  ositivity, laugh often, listen to music

I  nduldge in cheerful conversation and amusements

N  ever give up on yourself, change your sourroundings, go on trips
E  xcercise daily

S  tretch
S  unshine and fresh air, live in rooms full of light!  
  

Make a Magnificent Story

“If you want your life to be a magnificent story, then begin by realizing that you are the author and everyday you have the opportunity to write a new page”

Gabbys Before After

Well I am finally posting a picture of Gabbys before and after!  I am so proud of her and she is the reason I started exercising for myself in the first place.  She started working out around the beginning of 2010 and has changed drastically.  I remember back in the Spring of this year feeling bad as I was laying on the couch watching tv all Saturday.   I could hear her in the other room working out to Tony Hortons dvd Power Half Hour.  She finished her 1/2 hour workout and then started running up and down the stairs in our living room.  From this day I decided I was going to do the same as her. 

We have a pact to help encourage each other to stay healthy and stay active.  She now is just under the weight of when we first met.  She works hard and is a good influence for me.
Gabby=pure awesomeness 

experience the greatest happiness lift

-People who exercise more are less likely to be stressed and more
likely to be satisfied with life, according to Danish researchers.
Compared with sedentary people, joggers are 70% less likely to have
high stress levels and life dissatisfaction, the study found. Couch
potatoes who start moderate exercise—the equivalent of 17 to 34
minutes a day—experience the greatest happiness lift.

2 Week Goal

Gabby and I have a two week goal to run everyday for the two weeks until we leave on our cruise!!!

Keeping active!

I have lost a little bit of motivation due to having lots of things to do around the house but I have decide this should not slow me down.  I know now that I am close to a weight I would like to stay at so maintaining is not so hard !  I really only need to do about 50% of the running I used to do to stay at this weight.  I woke up at 3:30 am this morning to lift weights because I was working on building a shed last night and missed my workout.  I know if you start missing routines it becomes a habit.  Do work!

Motivating eachother

What are some strategies for positively influencing or motivating your spouse?

If you think of it as an act of love, then your partner will too. Approach your partner and simply say, “I know eating anything at any time of the day works for you, but for me, I need help.” Then ask for that help. At the same time, acknowledge and appreciate how big the sacrifice is to your spouse. Most will respond by changing their habits around you. It can also change their habits when you are not around too. Ultimately the best motivation is to show them how good you feel and look. After a couple weeks of consistently eating healthy, this will be easy to do.

Anonymous

I received a anonymous text yesterday that is inspiring.  I text back asking who it was and never received a response.  I have a good idea who it was but anyway I will share it with you. 
"As I was running this morning, when the last thing I felt like doing was running.  I came up with this piece of inspiration. The only difference between those that do and those that can, is that those that do, DO!  Even when they don't want to, while those that can.... Don't!  It made me realize if I can do those things that I know I should, even when I don't feel like it, or when it's not convenient.  I will be a better person.  Speaking temporally and  spiritually.  I thought I would share that with my bro's.  Have a great day!"

P90X 4 Month Pic

Well, here we are at month 4. September 20th, 2010.  Never thought I would continue so hard past the three month mark.  I push myself to exhaustion four times a week and it feels good.  I have cut my running almost in half from what I was doing the first three months.  My first 3 months were focused more on burning off the fat and building a small muscle base as well as muscle endurance.  Now that I have completed the 3 months I am eating more and lifting heavier weights.  I lift heavy weights and I lift them fast and hard so that I turn it into a cardio excercise at the same time.  I take very small breaks in between sets.  When I am doing reps I choose the weight where I can only do at the most 6-7 reps. I try to run 4 times a week for 3 miles as not to loose my running endurance.    

I was not too excited about starting round 3 of P90X on November 1st but I have decided and come to the conclusion that this will be a great way to switch up my routine and make sure that my body is not adjusting to the work-outs I am currently doing.  I am going to put 110% into the program for 90 days.

4 Months

Ive made it another month!    Today marks off 4 months of staying active and excercising on a regular basis.  I completely took Saturday and Sunday off to rest and DANG did it feel good to run today on my lunch break.  Sometimes I have a doubt in the back of my head wondering how long this will last.  I know how easy it is to get sick and miss a week of excercise and then never return to the routine.  I do not want this to happen so I will find everyway possible to keep myself  in the game.  I will continue to post positive inspirational quotes and pictures.  I will track my success in hopes of noticing when I begin to slack or fail.  I expect my friends and family to push me if I begin to fall.  I will do the same for you.  For those of you that have started excercise routines, do not give up. For those of you who have not started, Start now.  Let's make it a lifetime habit!

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it."

Girls

I work out because I have two daughters....and one day they'll be teenagers.

"We do not stop exercising because we grow old - we grow old because we stop exercising."

Don't go to the gym to build muscle!

We don't go to the gym to build muscle.  We go to TEAR it down!  Muscle grows when we are sleeping and resting so remember to get plenty of rest at night so that your muscles have time to grow and repair.  Make sure to allow a certain muscle group the time to repair itself before you work it out again or you workouts will be in vain.  Switch up your routines so that your body does not adjust to doing the same thing. Learn new workouts so you have plenty of options for changing things around.  Push your self to lift heavier weights as the weeks progress. Do two more repetitions then you think you can. Track what you lift and set goals. 

PMA

“See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.”

One of the most important things I learned from my Dad was P.M.A. Positive Mental Attitude.  Apply it to our lives. We need to realize that bad things happen and will always happen.  Look past the bad at everything good and remember the glass is half full not half empty. 
The healthier you are the happier you will be. Promise made.
“Once you replace negative thoughts with positive ones, you'll start having positive results.”

New start

"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending."

"If what you are doing is not moving you towards your goals, then it's moving you away from your goals."

What motivates you to set goals in weight loss and fitness?  Is it a friend, a image in your head of what you want to look like, or the desire to feel healthier?
I have 3 things or people that got me started and motivated to start in May of 2010.  
#1 My wife had lost about 20 lbs and was excersising everyday.
#2 We bought tickets for another cruise and I decided that was a motivation since we would be hitting the beaches.
#3 My friend Colby Knight   http://300knight.blogspot.com/

With these motivational factors in my mind I set forth and set some goals.
I hit one of my two lifting goals during this past Labor Day weekend !!!!! On Saturday I hit my bench press goal and surpassed it by 5 lbs. I had attempted this 2 weeks earlier and ended up not being able to push the bar up even a inch.  It feels awesome to achieve things you have been striving for. Yesterday I attemped to hit my goal of 30 pullups at once and fell short by 6.  This only means I have to push myself harder and set new goals.  "If what you are doing is not moving you towards your goals, then it's moving you away from your goals." 

What to eat

I don't use any strict diet plan but I try to eat smaller portions and stick to the protein.  I prefer eating chicken, red meats, tuna,  granola bars, oatmeal with brown sugar, brown rice, bean burritos, bannanas, yogurt, potatoes, vegtables, fruits, lots of milk,  and water.  This is just a basic idea of my diet.  I usually eat 5 times a day if not more.

5:00 am-Shakeology 7:30 am- Granola Bar

9:30 am -Oatmeal with brown sugar (fridays- a dounut from work)

12 noon- two homemade bean burritos

4:00- snack such as peaunut butter and cheee crackers

6:00- Protein shake ( cheap walmart brand-chocolate, blended with ice, milk, raw oatmeal, peanut butter, bannana) taken after workout.

Bedtime Snack- One Reeses Peanut Butter Cup or mini Kit Kat and some milk.

I try to stay away from or at least limit white rice, pastas, noodles, soda, and sugary juices.

This is what works for me.  Stick to the rule of portions.  It may be hard at first and you may feel like you are starving the first few times but eat every couple of hours and your body will adjust.

T.I.M.E

There is never enough time.  This is the most lame excuse I have ever heard for not working out or excercising.  I am father of two beautiful little girls and husband to a gorgeous hardworking wife. We live a lifestyle where she works four nights during the week which leaves me to be the stay-at-home dad in the evenings. I can find enough time in my day to get between 60-100 minutes of excercise each day.   The key is to set a schedule and make it a priority.  Why should it not be a priority?  I mean its your body and your life right?   If you feel like you can not find the time to workout, stop what you are doing, sit down, grab a piece of paper and pencil, and write down your schedule. 

Make your routine part of your schedule and stick to it.  If other things come up, figure out a time to do that and/or schedule it on your "rest or off day".

If I can find time to fit 60-100 minutes of my time for fitness I am 110% positive that any of you out there that are single can find PLENTY of time take care of your body and your health.  If you are a married couple and you are both home together in the evenings, work out together or  take turns.  The kids will see your example and know that staying in shape is a important part of your lives.  They will learn by your example.

MAKE THE TIME

Get rest

I have been sick for 2 days now and it gets a little depressing knowing that you can't put out 100%.  When energy levels are low it is hard to workout and push yourself at the gym or on the track.  Excersise will help your immune system but keep it to a mininum so that your body has a chance to recover.  Yesterday I came home from work exhausted but I still went downstairs and lifted really light weights for 15 minutes and then walked around the block.  This is no where near my 3 mile run plus hour lifting that is in my normal schedule but it is something. Something is better than nothing. I slept 8 hours and I feel that I am feeling slightly better than yesterday.  Life is only as good as you make it;)

HOLD ON

"When you feel like giving up, remember why you held on for so long in the first place."

"If you want it, you gotta take it. "

" ["I don't believe this. All that talk about never giving up is all lies. You never believed it yourself. And what you said to me, remember? "Now is the time to do it for yourself". "The world meets nobody halfway". "If you want it, you gotta take it".]"

Eating Habits

In my expierence I have found that you do not really need to change the foods that you are eating.  The most most important thing is to limit the size of the portions you are eating at each sitting.   Live by the rule~  Don't eat more than the size of your palm. 

 Eat  throughout the day and do not eat until you are full,  Eat only enough to take away the hunger.

DO SOMETHING!

Stay active.  Set a schedule for exercise and if you fall short of time one day and you cannot do your routine...... DO SOMETHING. Take a walk around the block or a 5-10 minute jog.

WHEN YOU THINK YOU ARE DONE.  DO MORE!!!!

NEWEST GOAL!

I had a goal of running 100 miles in the month of June.
I did it and did not quit there.  We are nearing the end of August and I have run 100 miles in June, July, and August!  Life seems to have less stress as I take out a extra 30-40 minutes out of my day to take a run through the neighborhood or around the river.



My New Goal~
I once read someone say that he did not want to be the 170 lb guy that could bench 400 lbs but would rather be the 170lb guy that benches 250lbs and can do  30 pull-ups at a time.  This will be me. Nothing will stop me because my mind is set.
What are your goals?

My 3 month before and after picture

I started with goals.  I have reached some. Some I have not.   When goals are accomplished this is not the time to give up rather a time to re-think and set new goals that will push us to higher limits! 
 May 20th- 185lbs------- August 20th- 155lbs -Round 1 P90X

I do not want to be the one guy out of my friends that can bench press the most weight or be the guy who is the biggest.   I want to be fit and feel good emotionally and physically.