Been a long time

Yes! It's been a long time since I updated this blog. Back in March, when I got hurt during Insanity, I didn't have much to add to the world of fitness. It took six weeks for the knee to heal, where I could run without pain. Since then I've lifted, ran, done a little Insanity, a little P90X, nothing particularly structured.

Sometimes when doing fitness routines, you get in a rut. Sick of the same DVD's, the same running routes, and the same lifting exercises. So, I opted for an "anything goes" type of routine. If I wanted to run, I ran. If I wanted to do an Insanity DVD, I"d do it. If I wanted to lift, I'd lift.

That was pretty much how I handled things the last several months. I attempted to start P90X back in July, but had a back strain and it required a few trips to the chiropractor to get squared away.

It's been a fun summer, and the diet hasn't been as focused as it should be. Lot of cookouts, lot of dogs, burgers, and beer. Summer's over now, so it's time to get cracking again.

I began P90X earlier this week. I'm in very good condition, injury free, and am fired up. Four days into it, things are going well. The nutrition has been easier than I remember it being. Despite "BRINGING IT", I'm not dying through the workouts. Both with Plyometrics and Shoulders/Guns/Ab Ripper X, I did the bonus portion. I even made it through the full 92 minute long Yoga X routine; a DVD I generally fast forward through to make it a 60 minute workout.

I've been doing a lot of thinking about the routine. I might decide to hybrid it. I can't see myself doing Kenpo X. I'd rather do an Insanity routine. If I opt for this, then I may decide to morph straight into a P90X/Insanity hybrid. Here's why:

1.) My body cannot handle Insanity every day for 9 weeks. I unquestionably "dug deeper" earlier this year when I did it. The planks killed my shoulders. Also, when tired, my squat technique was certainly compromised. I do not recommend anyone ever doing the fitness test and a Max Insanity workout on the same day.

2.) Some days, I find it hard to dedicate an hour to a routine. Particularly one like KenpoX, which is drudgery to me. I'm watching the clock in the corner the entire time.

I haven't decided if I will do the hybrid. We'll see how I feel on Saturday, when the time comes.

Treading Water

Four and a half weeks later, I'm still dealing with the aftermath of knee tendinitis. There have been some frustrating moments, in that it hasn't healed as quickly as I hoped. I tested it several times and have had to back off, due to the pain.

However, it looks like I'm finally recovering. For the first time yesterday, I was able to push it with some weightless squats, weightless lunges, karate kicks, and one legged wall squats. My knee held up with minimal pain and there's no soreness today.

I have been lifting weights, all upper body, during this recuperation period. I used to despise working out my legs, but have discovered over the last year, that working the leg muscles (not just running), is the foundation of a great exercise program. I fully believe that leg work, and by extension, the core, is what escalates fat burning and weight loss. Over this last month, I've been pretty down on my workouts, because of my inability to perform leg exercises. I'm in maintenance mode right now, and treading water.

Unfortunately, I've let my diet go a little. I've eaten well overall, but have had moments of just letting go, and wolfing down pizza and guzzling beer. However, despite this, I've only gained 1.5 lbs. since the injury. However, I'm not as "tight" as I was before I injured myself.

I've begun cracking down on the diet and hopefully next week, I can begin running again. Now that the spring weather is here, I really want to get outdoors and go for some nice runs. Things are looking up and I'm feeling optimistic about my exercise program again.

Dealing with Injury

Last Sunday it all came crashing down on me. It was the first workout of Week 8 of Insanity - The Fit Test and Max Interval Circuit. Two hours after the workout, I couldn't lift my arms above shoulder level without pain.

I had been dogged by my left shoulder hurting from overuse throughout Insanity, but figured with 2 weeks left in the program, I could make it through. After what I went through last Sunday, I decided to quit Insanity. There's good pain, then there's the debilitating type pain I experienced after that 1:25 workout.

My shoulder was overused from all the planks and pushups in the program and couldn't handle the strain. I should've backed off and opted out weeks before. I generally don't quit programs, but in retrospect, Insanity wasn't for me. This is due to the raging case of knee tendonitis that began the day after that Sunday workout. I believe I acquired the knee tendinitis from compromising form in doing squats when I was fatigued during last Sunday's workout.

I've had knee tendinitis before, but never this bad. I couldn't bend my left knee last Tuesday or Wednesday, without yelling in pain. The knee is healing and it is better, albeit the healing process has been slower than I hoped.

I have taken a week off from all working out for the first time in a long time and it feels great. My shoulders no longer are hurting and I believe I'm ready to begin transition into some light weightlifting (upper body, of course) tomorrow.

The message is, listen to your body. There's a fine line between digging deeper and backing off.

Maintaining Fitness While Vacationing

Vacation is generally a time to relax and catch your breath of life's craziness. It is a time to do fun things and enjoy yourself. If you go away during vacation, it's also a time where you can get away from workouts and good eating habits.

My take on vacation is to get your workouts in and try to eat at least two healthy meals a day. Chances are, you'll go out to eat several times. It would be hypocritical of me to say, when I go out to eat, I get the grilled fish with steamed vegetables. It doesn't work that way for me on vacation. I drink alcohol and when I eat out, chances are I'm getting a steak or Veal Parmagian.

However, I know when I get back home, I can turn it back on and get back into good eating habits. So enjoy yourself, get your workouts in, and when you get back home, pick up where you left off before you went away on vacation.

Insanity - Week 4

I'm just about through the first phase of Shaun T's Insanity. It is everything it is hyped to be, so far. It REALLY works great. If you follow the nutrition guide and do the work outs, you will get amazing results in a short time frame.

The workouts are very extreme. However, your body and your ability to handle the moves and the speed of them does improve dramatically. You adapt and your lung capacity gets stronger. The difference in my Fit Test scores from Week 1 to Week 3 was amazing. Each workout, I find I'm going longer without having to take a break. The workouts really are that difficult.

We all sometimes need a kick in the pants when exercising. We need to be pushed to that maximum level where you think you have nothing more to give. Shaun T. is a tremendous instructor and inspires you to really push yourself past that mental hurdle.

I find I prefer Insanity to P90X. The workouts are more efficient, tougher, and the nutrition guide is easier than P90X. I did it, but it's hard eating 1 carbohydrate and 4 vegetables a day like I had to do in Phase I of P90X.

In terms of bodily appearance, I've seen the most results in my stomach. I had put on about 6 lbs. in December, but those are long gone. Insanity attacks stomach fat and I'm currently flirting with a six pack. After two weeks of Insanity, you will see new lines in your abs. I'm very pleased with the results, thus far.

The hardest workout of the ones I have done is Pure Cardio. Particularly on the days when you are supposed to do Cardio Abs, as well. This day should be renamed, "Pure Torture", due to the difficulty of the routine. Pure Cardio is relentless. There aren't any intervals in the Pure Cardio DVD, you just do your best to keep up with the routine and take the breaks when you need them. When finished, you then get to suffer the indignity of doing Cardio Abs, which will leave you begging for mercy.

The best part about Insanity is the workouts really do fly by. There were many days doing P90X, where the Yoga X or Legs/Back/Ab Ripper X dragged on. When doing an Insanity workout, you're so busy trying to keep up, you lose track of the clock and next thing you know there's only 8 minutes left in the DVD.

I'm not even halfway through it, and I can't recommend Insanity enough. If you're looking for a SERIOUS fitness challenge, Insanity is the way to go. Be forewarned, you are not in as good a shape as you think you are!

Winter Treadmill Workout

It's 20 degrees outside, the wind is howling, and you just don't see yourself braving the weather for a run. Running in the cold can be difficult, especially if you have asthma and the cold irritates your lungs. How do you get a good workout in that will get your metabolism raging? Try intervals on the treadmill.

Some people can run longer distances at 7-8 minute mile paces. I'm highly envious of those people, because I just can't run that fast. However, just because some of us aren't going to be setting course records anytime soon, doesn't mean we can't enjoy a good run. Here's a quick workout that will challenge you and help build up your endurance.

This workout below is for a hypothetical runner who runs 9 minute miles - adjust accordingly to what your normal pace is - the interval has to be challenging. Make sure that the incline is set at 1% to help replicate outdoor running.

Warm up - Run 4 minutes at 6.2 mph

Interval 1 - Run 1:45 at 8.0 mph

Interval break - Run 3:00 at 6.4 mph

Interval 2 - Run 1:30 at 8.2 mph

Interval break - Run 3:00 at 6.4 mph

Interval 3 - Run 1:15 at 8.4 mph

Interval break - Run 3:00 at 6.4 mph

Interval 4 - Run 1:00 at 8.6 mph

Interval break - Run 3:00 at 6.4 mph

Interval 5 - Run 1:00 at 8.8 mph

Interval break - Run 3:00 at 6.4 mph

Interval 6 - Run 1:00 at 9.0 mph

Run 3:30 minutes at 6.4 mph

Walk for 5 minutes at 3.7 mph

Total - 35 minutes and you will run over 3 miles.

Give it a shot and you'll find that you'll be worn out after, but feeling great.

Stay disciplined and focus

When you are trying to meet a fitness goal, dealing with temptations is a reality we all must face. Whether it's avoiding a slice of pizza from a pie the rest of your family is eating or opting for an ice water over a beer, giving in to temptation can quickly derail the best laid fitness plans.

The same goes for skipping workouts. We all have days where we are worn out from a long day or wanting to reset the alarm clock an hour later and go back to sleep. It takes mental strength and toughness to fight through these feelings of doubt and weakness.

The reward of a great workout is self esteem. You feel good about yourself and in today's world of doctors giving out antidepressants like a neighborhood gives out candy on Halloween, we should all try to do more to feel good about ourselves.

Eating well is harder than getting in a good workout. Many people just aren't educated enough about food and what they should eat. A hard workout will not offset bad eating habits. If you run 5 miles, but later on in the day drink a six pack of Budweiser and wolf down half a bag of Doritos, then your workout was pretty much a waste of time.

You want to see real results in how your body looks and feels? Eat healthy. Unfortunately, we live in an instant gratification world. You say to yourself, "I only lost one lb. this week, I worked out hard, ate well, and still didn't get the results I wanted. So forget this, I'm having a pizza tonight." You MUST fight off those thoughts. You have to focus long term and what your goals are.

You say, "I want to lose 15 lbs. before June 21st." That's a worthy goal, but to get there, you will encounter pitfalls, stress, and days where things don't go the way you want. You have to do your best to stay disciplined. Remind yourself what you ate and drank that made you gain that weight in the first place. Granted it is an overused cliche, but taking it "one day at a time", can really help. Treat each day you eat well and work out hard like it's a small victory. String seven days together and it is a bigger victory. One month later you won't believe the improvements you've made.

The best advice I can give is to take a picture of yourself the day before your fitness program begins. Take the picture in a pair of shorts or a bathing suit. That picture will serve two purposes. It will remind you of how disgusted you felt you looked, as well as show you the progress you make during your fitness journey. You can even take pictures every 30 days to further track your progress.

Stay strong, be tough, and keep shooting for those small victories that build up into large conquests. You can do it!