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!

The Grocery Store

As we all know, the weekly trip to the grocery store can either make or break your nutrition and fitness efforts. The grocery chains don't care about your diet. They want to sell you as much as they can. Notice how they put their best deals on highly visible end caps to entice you with "Buy One Get One Free" deals on bags of Lays potato chips and 3 for $10 on 12 packs of soda.
Along with a vigorous workout program, a healthy diet can help you lose weight, improve your immune system and ward off colds and viruses.

Make sure you have a meal before doing your shopping, so you won't be tempted to buy junk food. If you show up at Shaws with an empty stomach, chances are, extra bags of potato chips, boxes of Cheez Its, and cookies will find their way into your shopping cart

The rule of thumb at the grocery store is to stick to the outside aisles, where the produce, deli, meat, and dairy products are. Ideally, you want to stock up on foods that are high in protein, grains made with whole wheat flour that are high in fiber, low fat dairy, and quality produce.

Note: fiber is very important for your body. It helps with digestion, cleanses your body, and prevents constipation.

The following items should appear in your grocery cart every week:

Broccoli - nature's perfect food. This is as healthy as you can get. Raw or steamed broccoli is a great way to get fiber and vitamins into your body. Broccoli is also said to help prevent cancer. When nutritionists are talking about green vegetables, broccoli is at the top of the list. It's best to eat it without butter. If you find the taste to not be to your liking, a little fresh squeezed lemon juice can help offset the taste.

Egg Whites - regular eggs are generally not recommended for those with cholesterol problems, due to the yolks. One large brown egg contains a whopping 215 mg of cholesterol. However, egg whites do not contain any cholesterol. Liquid egg whites are a great source of protein and taste great in an omelette of chopped onion, green pepper, and tomato.

Cottage Cheese 1% - a tremendous source of protein, it tastes great, is low in fat, and it's good dairy. Cottage cheese will help fill you up, so that you are not hungry an hour after eating. One cup of cottage cheese can contain 28 g of protein.

Whole wheat bread products - whole wheat bread has more fiber than white bread and is more nutricious. When looking at bread, make sure the bread is made with "Whole wheat flour", not "enriched wheat flour". If it says, enriched, skip it. I recommend Arnold's 100% Whole Wheat Sandwich Thins.

Golden Delicious apples - I love Golden Delicious apples and so do my kids. They are sweet and delicious. Golden Delicious apples are 80 calories each and contain 3 g of fiber (there's the fiber again!).

Boneless. Chicken breast - High quality protein is found in boneless chicken breast. The grocery stores know this and jack up the price on boneless chicken breast to $5.29 a lb. It is best to buy this in bulk at BJ's, where you can buy 6 lbs for $2.99 a lb. Boneless chicken breast should be a staple in everyone's diet. It is high in protein, low in fat,and low in cholesterol.

Sargento Reduced Fat Medium Cheddar Cheese slices - this is found in the shredded cheese section. A good source of dairy and protein, this is a tastier and healthier alternative than the standard slices of American cheese found at the deli, which have 8 g of fat per slice. The Sargento Reduced Fat Medium Cheddar cheese has only 4 g of fat and 6 g of protein per slice.

Extra Lean Ground Turkey - just like boneless chicken breast, extra lean ground turkey is high quality protein, low in fat, and low in cholesterol. A 1.3 lb package at the grocery store is a pricey $6.99 (eating healthy isn't cheap, that's for sure). On its own, it can be dry and bland. Best to mix the ground turkey with a little salsa and chopped scallions. This will moisten it up, give it a little kick, and make it absolutely delicious. Feel free to top the turkey burger with a slice of Sargento Reduced Fat Medium cheddar cheese in an Arnolds 100% Whole Wheat Sandwich Thin.

24 packs of water bottles - Oh my goodness, advocating bottled water? Aren't those plastic bottles menaces to the environment? Well, some people don't drink the recommended daily 8 glasses of water. Let's be honest, most tap water has an after taste. Poland Springs or store brand spring water tastes great and it helps people better monitor how much water they are drinking. Water cleanses your body, helps improve workout performance, and keeps you from overeating. Many people mistake thirst for hunger when they are dehydrated. So drink your bottled water and worry more about the smoke stacks sending pollutants to the sky than the effect your plastic bottles is having on land fills.

Strawberries and Chobani Greek Plain Yogurt - Chobani Greek plain yogurt is low in fat and sugar, high in protein. Most plain yogurt tastes terrible. Chobani Greek plain yogurt tastes better than regular plain yogurt and combined with strawberries, is a very healthy snack, combining vitamins and quality, low fat protein.

Balsamic vinegar/olive oil - one table spoon of each in a salad provides healthy fat and adds great flavor to a salad. A better alternative than a dressing with unhealthy fat such as ranch dressing.

Haddock - best purchased at a fish market where it is fresh. High in healthy omega-3 fatty acids, and high in protein, eating haddock once or twice a week is a great help in losing weight. I prefer to grill it, seasoned with some Mrs. Dash seasoning (no sodium). Eat 3-4 oz of haddock with broccoli and 1/2 cup of cooked brown rice for a balanced and healthy dinner.

Introducing the above items into your daily diet and working out hard can help you meet your weight loss goals. These items will also improve the health of your body and make you feel great.

Insanity by Shaun T.

My parents are on a roll when it comes to birthday and Christmas gifts. Last year, they bought me P90X for my 40th birthday. That turned out to probably be the best gift I ever received. What a change P90X made to my body. I did the workouts, closely followed the P90X nutrition guide and it really made a difference. You won't believe your eyes when you look in the mirror after a month. I did 2 rounds of P90X last year. However, on the second round of P90X, I wasn't as hard core with the nutrition, and I didn't get the same results as I did in the first round.

For Christmas three weeks ago, my parents bought me Insanity from Beachbody.com, the same company that distributes P90X. Insanity's motto is they believe it's the hardest workout ever put on DVD. For Insanity, all you need are a pair of sneakers and a TV with a DVD player.

I am in excellent shape and condition. I eat well and work out hard. Of course, there are those days where I'm not into it and I'll mail in a non P90X lifting workout and not challenge myself, but I generally bring the intensity.

Yesterday, I decided to start Insanity. Before starting, I read through the nutrition guide, which is full of nutritious and delicious options. I eat well anyway, and this nutrition plan is much easier than the P90X nutrition plan. The Insanity nutrition plan is more balanced between healthy carbohydrates and healthy proteins. P90X's nutrition plan is more protein based initially; you only get 1 carbohydrate a day at first. It's tough. You eventually build up to the carb/protein balance in P90X.

I previewed a few of the DVD's last week, and they looked hard, but doable. Forty one minutes? No problem.

Twenty minutes into the first DVD, I was on my hands and knees on the floor, my heart trying to explode out of my chest, desperately trying to catch my breath. That was the most merciless, take no prisoners workout I've ever done.

I'm going to do this for 59 more days? I guess I am insane!

Fast Breakfast

As has been repeated ad nauseum, breakfast is the most important meal of the day. A healthy breakfast goes a long way towards getting your metabolism revved up, as well as keeping you from pigging out on bad food at lunch because you are so hungry.

There are always those mornings where you hit the snooze button too many times, you had to iron a shirt for work, couldn't find anything to wear, and things just aren't moving as quickly as you hoped. You have five minutes before you need to walk out the door and think you don't have time for breakfast. Well, I have the solution for you. It's the "I'm Late, Running Out the Door, and I Need Something Fast!" breakfast. This breakfast will take less than 5 minutes to prepare, cook, and eat.

"I'm Late, Running Out the Door, and I Need Something Fast!" Breakfast

1 cup of Hood 1% Low Fat Cottage Cheese
1 banana
1 packet of plain instant oatmeal

Put oatmeal in a bowl, add water, and put in the microwave for approximately 40 seconds.

Nutritional info: 385 calories, 33g of protein, 56g of carbs, 6g of fiber, 14g of sugar, 4g of fat

You will want to stick to plain oatmeal. The problem with the flavored oatmeals like Raisins and Spice, is they are loaded with sugar. They have more sugar (18g) than a serving of Froot Loops (12g). The plain oatmeal may be a bit bland at first, but you get used to the taste of it quickly. Remember, you're eating for your body, not for your mouth.

Cottage cheese is a staple of my diet and because of its texture, you can eat it really fast. If you are really strapped for time, you can always eat the banana in the car.

There's now no excuse for not having a healthy breakfast! Enjoy!

Bad Advice

In terms of the fitness industry, there is a lot of misinformation and bad advice out there. Yesterday, my cousin forwarded me a link that I found to be one of the most irresponsible and inaccurate pieces of writing I've ever read about fitness. Worst of all, it was published on the New York Times' website. Here is the link: http://well.blogs.nytimes.com/2010/01/04/new-health-rule-quit-worrying-about-your-health/

The blog is written by Tara Parker-Pope and it is about a book called, “Live a Little! Breaking the Rules Won’t Break Your Health” by Dr. Susan M. Love. In the blog, Dr. Love is referred to as "one of the country’s most respected women’s health specialists". Ms. Parker-Pope describes the book as being about how we worry too much about our health and that we are healthier than we think.

Really? When I see the size of the contestants on The Biggest Loser or some of the parents my age in my town at various school events, I could not disagree more with the premise of the book or the blog entry.

From what I read in Ms. Parker-Pope's blog, this book enables the lazy and undisciplined. It lets people off the hook. Here is one of the sentences from the blog that outraged me:

"Likewise, while exercise is important, many people don’t place enough value on the fitness that comes from everyday tasks like lifting and chasing children, lugging groceries and cleaning house."

This could not be more untrue. This is as bad as those advocating walking 20 minutes, 3 days a week will meet your fitness goals. There are several men and women who are parents that I know who are 50 lbs. overweight each. So are they healthier than they think? I don't think so. They're walking heart attacks waiting to happen.

We are all busy. Juggling work, family duties, and keeping up with our obligations is tough work. However, everyone has twenty minutes a day (or two 10 minute time frames), where they can do something to get their bodies moving, their heart rates up, and their lungs out of breath.

You may need to awaken 30-45 minutes earlier, you may need to step away from playing Bejeweled Blitz on Facebook for a bit, and you may need to shut off the reality garbage on the TV to do so, but it can be done. Stretch out a little, mix in a nice little circuit routine of a minute each of running in place, jumping jacks, karate punches, lunges, squats, push ups, dumb bell curls, planks, sit ups, and karate kicks. A lot can be done with little to no weights. However, for it to be effective, it has to be intense. No dogging it. Best of all, you feel GREAT about yourself after a hard exercise session. Isn't that better than enabling a lazy, couch potato lifestyle where you try to fool yourself into thinking that you're healthier than you are?

Everyone should exercise a minimum of four days a week. Make an effort to add salads and green vegetables to your diet. Vegetables should be part of both lunch and dinner. I don't particularly like vegetables, but I know the importance of eating them and their benefits to my health. Stay away from the white bread, pasta, and white rice. Opt for whole wheat breads, medium sized baked potatoes, and brown rice. And for your sake, stop buying soda, potato chips, cookies, and ice cream at the grocery store.

You should worry about your health. If you are a man with a huge belly or a woman with a large rear end and cottage cheese thighs, you are at risk of diabetes and an early death. What people also need to remember is if you take care of yourself now, your body isn't as likely to break down as you get in to your 60's.

Unfortunately, from my life experiences, the magic age where men seem to start having heart issues is 54. I've known people who have died of a heart attack at this age, have begun having irregular heartbeats, and have had heart bypass surgery. Life flies by. As an adult, 54 isn't that far away.

So please, take better care of yourself. Eat your protein and vegetables, cut back on the alcohol consumption, try to get seven hours of sleep, and get in some quality exercise routines. These simple changes could lead to big results. You'll be happier, healthier, and your sex life will likely improve because you will find each other more attractive and more in the mood for intimacy.

What This Blog is About

Welcome to my blog! I am an avid workout nut, who has consistently exercised for the last seventeen years. At the age of 40, I am currently in the best physical condition of my life.

During my exercise journey, I've learned a lot along the way, particularly about the importance of nutrition. When it comes to diet and fitness, I'm always learning new things and the purpose of this blog is to share my knowledge about being in shape.

I am not a muscle head and won't be pontificating about muscle glycogen, insulin levels, and protein synthesis. I prefer the plain English approach to describing the importance of nutrition and when and what to eat.

When it comes to describing fitness and health, I tend to have a sarcastic and candid style. I believe in tough love. You're fat because you eat too much, eat wrong, and don't exercise. There's no use in pussyfooting around the topic. I can tell you what to do, but you have to find the self discipline to implement changes in your life.

If you choose a path of fitness and health, my hope is that this blog can provide inspiration, new ideas, and thought provoking commentary.