Round 3 in the books

I'm back!  I took a little hiatus from blogging but I'm back.  Look for a fresh new site to be in place soon.  Same URL of http://www.getfitwithgreg.com/. 

To catch you up.  I am finishing round 3 of P90X + this week.  I ordered Turbo Fire and trying to figure out my hybrid schedule so I can do the intense interval training of TF and mixing in resistance training. 

I completed my transformation video of my first 3 rounds. 



I am very happy with my results and how I feel.  I look forward in continuing my journey of health and fitness by taking it to a new level yet.  The importance of following the nutrition plan is HUGE  It is by far the largest contributing factor in getting great results.

I took a little vacation recently as well.  I had my 20 year high school reunion and then met my family at a lake in MN for 3 days.  My sister just finished her INSANITY challenge and I tested out Max Interval Plyo in the motel fitness room.  We got some looks and I made it through.  I was soaked but it felt good.

Now for my next challenge:  Turbo Fire and mix of some type of weight training.  Stayed tuned for further info.

Turbo Fire

My new favorite number

The results are in!  I was curious and called the doctor's office today to get my results of my cholesterol.  Yes, can you tell I was pretty confident that the numbers were going to be much better than last time I had them checked??  The nurse sounded very surprised and almost shocked.   I got home later and found the letter from the clinic.  I had to laugh.  My doc's official advice was "feels the following LDL target is advisable". 

Webster.com defines it as : fit to be advised or done : prudent.  I guess that is a good thing. 

On to the results:

Cholesterol of 167, which matches my current weight -  thus my new favorite number!

Sunday part 2

With today being a holiday it really felt like 2 Sunday's in a row.  But normally I have Sunday off from my P90X + schedule.   Not today.  I took the opportunity to sleep in and then kick off week 6 with Upper Body +.  I then fueled with my large breakfast (see below), killed a little time and then rocked out Abs/core.  My HR monitor said 359 calories burnt for Abs but I don't think that can be right.  I sweat pretty hard during those 22 minutes but I would guess maybe it should be close to 250.  I'll have to wear it again next time and compare. 

I have been using Loseit to track my food from time to time so I have a bench mark of where I am at.  I've heard so many good things about Myfitnesspal.com that I thought I better check it out.  It does seem like there are more food items in their database, even Beachbody products.  So far, it does seem slightly better than Loseit.   I don't plan on tracking every single food item every single day but will do it for several days this week.    With the holiday weekend, grilling out, etc.  I took everything in moderation as far as food and beverage.  Felt pretty good, little more sluggish this morning though.  But tonight we had one of my favorite meals that I don't have real often.  Wood fire pizza from Punch Pizza.  It's soooo good.  It's one food that I really really like.  I am finding it hard to track that one on Myfitnesspal. Maybe that's a good thing :-)

Typical snack day for me

Step 6

It's been a few days since my last post.  Busy life activities have gotten in the way. 
A few lessons I was reminded of:

1. Moving IT equipment for a client and hunching over a small monitor can be more grueling and tiring than a Plyometrics workout.  
2. Shrek 4 has a great message about appreciating what you have in your life.
3. The show "Lost" really makes you think.
4. The grass doesn't stop growing.
5. When in a hurry, nothing works.
6. Painting and putting up bunk beds is a lengthy process.  I found it very familiar to P90X when I got to step 6 in the directions tonight before stopping and leaving the rest for tomorrow.  I started with a box and some paint.  Painting was completed and I started putting the frame together.  I ran into a small problem with a screw being stubborn.  I kept at it and was able to fasten it securely, finally.   It resembled  Ab ripper for me.  It's tough at first but after a little patience and determination, Waa laa, presto - all of a sudden I could do the whole DVD.   My presto moment for this project hopefully will be tomorrow.

Before (AKA - lethargic, soft, uninspired)

After (AKA - Feeling better, losing fat)

Week 5 of P90X Plus started today with another episode of Upper Plus.  My pull-ups are starting to go up just a little bit each time.  I'll call that progress!

Moderation

Here we are once again; Thursday.  It usually is my most challenging day to get my work out in.  Since it is recovery week for me, I had X stretch on the schedule.  I decided to take the day off instead, which also allowed me to "sleep" in until a little before 6.  After work, I met out a friend for Happy Hour.  This could be challenging and end up drinking too much beer or eating too much junk food.  I had a couple light beers, some sushi and lots of water.  Not perfect but not bad either.   

Legs and back tomorrow bright and early.  I am going to start tracking my calories this weekend again to see where I am at even though I seemed to find the right amount of daily calories.  I am maintaining at my same weight and not losing anymore weight.  I will be interested to see exactly where I am again.  I will post a typical day next week.

Education is key

I am researching some stats on exercise tonight for a meeting that I am running tomorrow morning.  There are some interesting ones:

• The higher the education level, the higher incidence of exercise.  People 25 and up with a bachelor degree or higher are twice as likely to engage in sports and fitness activities
• 70% of American adults don't exercise regularly despite the proven health benefits
• Adults with an income at least 4 times the poverty level are twice as likely to get regular physical activity as those with income below the poverty line
• The western US states have the highest percentage of people who are active in sports or exercise

There are many more but that gives you an idea.  Income, location, and education all play into if people are actively exercising. 

To me, it's a no brainer.  I have been there on the other side too.  I have always known the great benefits of exercise but have not always exercised.  Let's get America moving!

I continued my trek down "memory" lane with Chest, Shoulders and Triceps.  I guess it really hasn't been that long since I did this workout but it feels like it.  I feel like I regressed a little bit.   Maybe it was just one of those days.   Tomorrow is the busy day of the week and X stretch.  I may even take an extra day off since it will be very tight for time. 

Man o man a Chevy!

Today was another visit from an 'ole friend, Plyometrics.   Yesterday I talked about my "calorie burst" and today I was reminded of how important nutrition really is.  Unless I was fooling myself and something else stood in my way this morning, the first 10-15 minutes were a little more difficult than usual.   I started to kick it into action and completed the rock star hops like Angus Young,   The last Mary Katherine lunges are the marking point for me that it's down hill from there.   Those are tough!  Especially right after the jump knee tucks.  

I'm catching the last few minutes of the Biggest Loser tonight.  Yes, it's TV and it's dramatic but it's still real.   These are real people changing their lives.  It's fun and motivating to watch.  You don't have to lose 200 lbs to be successful.  I know of someone doing P90X that has lost minimal but is wearing much smaller clothes and feeling great.   You can do the same!  Today is the best time to start changing things for the better!

Taste test 2, "Crane" and cravings

Taste test part 2:
On tap tonight:  Greenberry Shakeology

I tried the "Sunrise" recipe from the Shakeology site.

1/2 cup orange juice
1 package (scoop) Greenberry Shakeology
6 ice cubes
3/4 cup water

I liked it a lot.  If I had to choose between chocolate and greenberry and was forced to make a decision, I'd probably go chocolate.  Very good stuff.

I was going to take a picture of it but I had already slurped it down.  I guess you get the picture, it's green.

Yoga X today:
Another early one for me today.  I had to leave early for a meeting so splitting the session once again.  Will make up the rest this weekend. 

"Drop down in warrior 2 Mr. Hass, this is Yoga X my brutha" - Tony H.  There's no slacking in Yoga!


Scary, I know!


Cravings:
I went to the dentist yesterday and was asked the question, "do you eat healthy all the time?"  I had to think for several minutes and still struggled to find a "bad" food that I really crave.  After thinking about it more, I realized that I don't have many.  Later last night I had it, "Doritos"!  I do love Doritoes but haven't bought them in ages.  I used to crave beer more but not as much now.  I guess this is what happens when you really take health to the next level???  Let's say it's an effect of eating healthy and exercising!

Maximum heart rate

I had a typical question come up the other day regarding maximum heart rate.   I know a little about it but thought it would be a good time to bring up my favorite friend Google.  The standard max rate calculation is 220 - your age for adults.  From there you should take certain percentages of that number to hit your different "zones".   Someone correct me if I am incorrect but I don't believe there really is any difference in this calculation for men or women or for heavy or petite sized people.   It's all based on age......

With this in mind; I was monitoring my HR this morning during my Interval X session.  I only put the monitor on at about half way point of the workout when I was maxing out already.  I had it on for the the remainder  and was right between 155-165.  Since I am 38 and an expert mathematician :-0:

According to this chart I was right in that interval / intense range.  Sounds about right according to how I was feeling and sweating!  Maybe the 90% should be called something different like "hovering over pulling on shorts trying to catch breath"?  At the anaerobic level, you burn the most calories in the shortest amount of time.  This increases your metabolism the most.  You burn less fat from the activity but more calories are used overall, which is beneficial for fat loss and muscle gain.   

In a nutshell, the high level of activity strengthens your heart and makes you healthier.  That is our overall goal isn't it?

Example of me at 90% :-)

Eventful day

I decided to run around Lake Calhoun again today in preparation for next week's 5k.  It doesn't seem like much but I haven't done one before so kind of excited for it.  I did have to miss Kenpo Cardio, which I am beginning to really like.   The inside walking trail of Lake Calhoun is 3.1 miles equivalent to a 5k.  It was 42 degrees, cloudy and windy, especially on the lake.  I bundled up a little more and headed out. 
25.59 was my time.  I am pretty excited about that.  I was going into the 5k with a goal of getting under 30:00.   Back in September, I NEVER would have been able to do this.  Thank you Tony Horton and P90X.  All the cardio and leg workouts have definitely prepared me for this.  Looking forward to next weekend. 

Then it was off to the mall to continue my quest for pants that fit.  I have become a unique size and can't seem to find one pair of khaki's.  One downfall to getting in shape :-0

To cap the day off I geeked out and watched some fellow P90X'ers on QVC and got even more motivated!  Who's with me and wants to try it out?

Nutrition - calories Nutrition! Caloires!

I was reminded today on the importance of having a great nutrition plan.   Before I started P90X and became serious about my health and fitness, I didn't think I needed to lose any weight.  I wanted to "get fit" or "tone up".  I took the nutrition and the workouts to the next level and the weight and fat started to fall off.  Now I feel like I am at my ideal weight (maybe even a tad light) and want to gain muscle back.  I eat ALL the time with small meals and snacks, holding steady on my weight but still dropping a pound here and there.  Today it became obvious that I need to up my calories even more.  Right now I am at about 2600.  I am going to take it up to about 2800 or 2900 and see if can maintain and build more muscle.  It becomes quite a game of continuous tweaking.   If this was easy, everyone would be ripped and feeling great!

I had been splitting the Upper and Abs / Core workouts the first few times of this round.  Usually doing Upper in the AM and then doing Abs / Core after the work day.  This seems to work well but not if I have something going on after work that day.  I started with abs then moved to Upper and seemed to run out of gas a little bit at the end of Upper.  That was one hint that I might want to look at my caloric intake for the day.

I also decided to test out Shakeology and see what the excitement about the product is.  I ordered a sample months worth.  It could be a good snack or possible meal replacement in my quest to add more good quality calories.

Tomorrow I am planning to replace one of my favs Kenpo Cardio with a run around the lake.  I want to prep one time for next weekend's 5k.  I am curious on what I can do for time.  Should be fun!

Out with the old....

Time to clean out the closets even more.  I have a whole stack of pants now that I hopefully will never need to wear again.    Cutting the waist size has been kind of fun and even made going shopping "not torture".  Before I would have to heavily caffeinate myself just to make it a couple hours in the mall.  Now I find myself looking forward to going.  I even get some looks sometimes like they are thinking "really?; 31?"  I take that as a confirmation that a small waist is not exactly the norm in today's society.    Next up is to wipe the closet of the shirts and replacing with an M vs the current L's in there.

I completed Upper Body + again today to start week 2.  I am saving Abs / Core until tomorrow due to time constraints this morning.    Two direction circle flys with only 10 lbs weights is a burner.   Looking forward to tomorrow's Interval X +!

Preparation

Just another typical Sunday for me today.  It was my rest day and I really needed it.  Last night and today I have been feeling pretty tired.   Today was needed so I can be all ramped up and ready to start week 2 tomorrow.    Each night I prepare my lunch and snacks for the next work day and on Sunday I try and get a bunch of veggies cut up for the week.  It makes it much easier during the week.  Carrots, celery, green beans, snack bags of almonds and snack containers of almond butter all were on the list.   The nutrition is about 60% of the plan of any workout program.  It takes a little more work and planning but so worth it.

Doesn't it just look better than junk food?

Day 3

Another new adventure today.  On the list was Total Body Plus.  I have to admit after going through 2 rounds of P90X I was a little confident that I could handle this pretty well.  I was taken by surprise.  I was breathing pretty heavy towards the end (and during).   The biggest change by far is the speed of the workouts, very few breaks to keep the heart rate up.  A lot of combination moves, some pulled in from the original P90X series.  I don't know what happened but one day all of a sudden I was able to do pull-ups easier.  That part has made it fun to see how many more I can do!  On to tomorrow and back to the ole safety blanket and Yoga X.  Thursday's I have an early 7:00 AM meeting so I usually work out after work but tomorrow I am going to brave it and get up at 5AM and do the first 45 minutes of yoga.  That is what I call early but it will make the rest of the easier and off to a good start.  Here's to getting some rest tonight and pushing myself out of bed.

Small choices, big difference

Update on my "rest" week:
I did the P90X Kenpo Cardio + again today.  This is one of the videos included in the P90X + advanced series.  I like it just a little more each time.  Today I kicked it into high gear at the end during the high block / knee kick burn outs.  I really got my heart rate going and felt great afterwards!

On another note I heard from my sister-in law Bobbiann today on her progress with P90X.  She is just on her second full week and has already lost 6 pounds!  One big change for her was greatly reducing her soda consumption and replacing with water.  It doesn't always have to be the drastic changes to make a difference.  Some people try and do too much right away.  Take it one step at a time and you will be pleased with your results.  I am proud of her and looking forward to see where else she can take it from here.

T - 2 days until starting up for real again.