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;)