The Trek Xtreme

Back in the Saddle Again

2011-05-01T07:01:00.000-07:00

Well, it's been sometime since I last posted. I need to continue to do this for my own sanity. My schedule has been upside down but mostly it's my motivation to keep up the fight. It's very easy to get so wrapped up in the events of the week that you don't want to sweat things out for 45-60 minutes. For me it's getting back to what really motivated me to begin with....improving with every workout, eating clean, feeling energetic, preventative maintenance, getting stronger and leaner, and most of all being obedient to God.

1 Corinthians 3:17
"Don’t you know that you yourselves are God’s temple and that God’s Spirit dwells in your midst? If anyone destroys God’s temple, God will destroy that person; for God’s temple is sacred, and you together are that temple."

1 Corinthians 6;19-20
"Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body."

I know some folks have a hard time with the scripture but I'm not doing this to honor myself...otherwise I'd be fat again and have never made it through my first round of P90X. I could never do it on my own...I don't have that much tenacity to do it on my own.

Wooped or Pooped?

2011-02-25T19:22:00.000-08:00

Sometime life takes turns that takes you off in another direction that you didn't expect. During the past few months my work has zapped the energy out of me so much that I've begun to make excuses for myself. It's very disappointing after being so dedicated to my health that I've let my physical regimen into hibernation. This doesn't mean that I've put fitness off entirely but I'm not in the same form as I was prior. The positive side of things is I still remain active during the week but not in the same intensity as I would hope and pray for. I'm on the upside of things but maybe if I continue to plug in here every day I will regain the tenacity I had once before.

Late Night Workout

2010-04-27T08:26:00.000-07:00

I'll start off this blog by saying that I do my best to be a positive and genuine person. Now that's said, I hate doing late night workouts. I'm wiped out when I'm done and last night was no exception. I did Chest, Shoulders and Triceps and Ab Ripper X. I was not looking forward to doing it but I came out with the feeling of accomplishment. I guess that's what it's all about isn't it? There are many workouts that I really don't want to initially do but when I'm in the midst of it I need to be 110% committed to finishing well and using good form. I know what the end result will be so it's vital that I go Full Tilt.

I wasn't going to work on abs at all last night because I was already wiped out but I'm tired of my own excuses about being too tired and hearing myself say, "I'll do it tomorrow instead...." It's that sorry and complacent attitude that got me into the worst shape in my life.....at 210 lbs. I was pushing maximum density and seeing my pictures from 10 years ago really express that.

In lieu of this I will continue to do my Late Night Workouts if I have to so I will not retreat back into the lazy and doughie guy that was too embarrassed to look at himself in the mirror without his shirt. Ouch!

Phase III Is Where It's At

2010-04-19T05:48:00.000-07:00

I'm in my last phase (28-29 Days) of P90X. I'm already tired but I need to get used to it. I want this last phase to go well but we'll see how things shape up this week. As work becomes busier, the less energy I have to do these intense workouts.

Anyway, today I'm doing Shoulders & Arms. It's one of my favorites because I get this really great pump and everything seems to pop similar to Chest, Shoulders & Triceps. I can really see my shoulders defined. Kind of exciting because I was never in this shape before last year.

My Independent Team Beachbody Stef FB page is gaining some note. I have 33 fans so far and I'm hoping to get more fans as the year progresses. I'm hoping to get 100+ by the end of Summer. I want it to at least be a source for folks who are not only interested in Beachbody stuff but also on general nutrition and fitness. I am by no means an expert but I know what can work and I believe there's a purpose for me doing this home business.

I believe this crazy fitness journey has a bigger purpose....God has always revealed this bigger purpose in my life. You cry for purpose and ask all your life why you are brought to different areas of strife of divorce, post college blues, professional career blues, money blues, and then it's revealed....the "calling" (purpose). We'll see what happens but I need to remember that nothing has ever been what it originally appeared to be.

First Customer!!!

2010-04-13T13:07:00.000-07:00

Well, I acquired my first customer from Beachbody! One of my friends from High School decided to buy P90X and I wish K.D. the best of luck. The great thing is that she isn't doing it alone. Her husband will also be doing ti with her. We need that kind of accountability just to get through the darn thing. She has an amazing testimony all on her own and I think she is going to do great.

Today I did a cardio set. I was supposed to begin Phase III of P90X 2 weeks ago but this crazy schedule of being an academic chair had reached new heights recently and sent my workout schedule upside down. This week I will be able to go full tilt again.

One of my biggest goals is to stick my nutrition and my workouts no matter what. I'll have cheat days here but nevertheless I need to follow through so I can reach my fitness goals. With all the stress of living in So. Cal. this is exactly where I need to pour my stress levels into.

My wife has her own fitness goals especially after she has gained her full range of motion after her hip replacement surgery in September '09. She is shrinking everyday and is determined to fulfill her goals. She walks 5-6 days a week and a cardio workout every other day. She's doing great and inspires me to keep it up!

This is great experience for our daughter, too. Too many kids are growing up with poor habits from their upbringing that will haunt them for the rest of their lives like her parents. She has a good foundation and I believe it will last for the rest of her life. God Willing!

Aah! At Last I'm a Beachbody Coach

2010-04-10T10:21:00.000-07:00

In July of '09, Derek Heikes (Independent Beachbody Coach) asked me to come on board with his team of support coaches for Beachbody, creators of P90X, Power 90, Insanity, etc. The list goes on and on. They are the "leaders of home fitness since 1998" from what the marketing materials site. Anyway, I was very unsure if this would be the correct venture for us at that moment and monetarily it wasn't feasible even though it was a low cost and low risk opportunity. I just didn't have the energy and motivation to do it and besides I just finished P90X. He must have seen something in me to ask me about it. I had great results but nothing like the guys on the infomercials. Anyway, his team is pretty big so I was flattered when he asked me. The thing is I'm not a salesman and may never be and apparently most of the folks I've talked to about Coaching is you don't have to be because you sell the product by sharing with folks your results and the journey. So, this is where I'm at now.

Physically, I'm in the best shape of my life and it continues to get better as the months go on. The past 2 weeks though, have been very challenging at work since we were ending and beginning a new quarter at the school. The demands of an academic chair is something to be reckoned with. So, I'm in the Phase III, the last phase, of my P90X hybrid. I'll have to restart it this week....again and finish all the way through the last 5 weeks. Whew! It's going to be a good finish, I can tell. I've never been this muscular and lean before in my life and I'm excited to see how far I can go. Unfortunately, my clothes continue to loosen and I went down another notch on my belt loop.

My goals during the next 5 weeks is to get ripped as Phase III is where it all comes together. I'm part of a great support network on the Message Boards on the Beachbody website: http://teambeachbody.com/connect/message-boards/-/message_boards/message/19595802
I encourage anyone to check it out. It's great for accountability when you workout alone as I do. Screw the gym membership. Who needs a meat market of folks sweat all over the equipment. My average workout is 60 minutes and I do the "Full Tilt Boogie" the entire time in a 10' X 10' space. You can't do that in a gym and it's entirely free. Love it!

Good Week

2010-02-06T00:13:00.000-08:00

It's my second week of Round II of P90X. I've done the X in a variety of ways since I finished my first round in July but I haven't done a complete round like I'm doing now. Unfortunately, my schedule is a lot busier now so I have to miss a day here or there but I do doubles to make up for it. "Doubles" is when you do 2 workouts per day. I will end up doing this tomorrow to make up for earlier this week. Tomorrow it's Legs & Back/Ab Ripper X and Yoga (Fountain of Youth). Can't stand Yoga X. It's unnecessary to have 1.5 hours of Yoga so FOY Yoga is 45 min....perfect. Anyway, things are going well so far in my workouts. My numbers are climbing and I'm hitting it as hard as I can. It's unfortunate that my schedule doesn't always permit me to workout as scheduled but the most important thing is that I have the opportunity to make up for it.

2010-01-25T21:42:00.000-08:00

Well, I'm beginning a new workout beginning....tomorrow. It would've been today but I got my time table screwed up. Anyway, I'm beginning a new Hybrid and from the response on the Beachbody Message Boards, it's been received quite well. My other hybrid was fine but I lost it's focus. This one will be great!

It's Been Awhile

2009-10-24T08:13:00.000-07:00

It's been awhile since I've last posted. I've ditched the former P90X Hybrid I was doing in favor of a new that is working out great so far. It's much more suited for me. My previous Hybrid had me working out 4 week of resistance then a recovery week between phases however it was way too long. So now I have it down to 3 weeks of resistance and 1 week of recovery between phases.

I've had a few problems with the other one. First of all it became boring and difficulty to manage if I had to miss a day. It was more rigid than necessary. The other problem I had was each phase was exactly the same so where would the muscle confusion happen and there is no payoff at the end of the cycle. This will take me to the beginning of the new year. Anyway, it will certainly work for me. I'm looking forward to the variety and a length I'm used to. I am doing "Killer Abs" and "Plyo Legs" from Tony Horton's One on One series, too.

I'm looking forward to it. I'm two weeks in and I believe it's really going to benefit me in the end. I'm considering doing another straight P90X round after I finish this one in January. It will be nice to start the new year off on a good note. It's been a huge year of change for both Debbie and myself. We are very blessed but it doesn't come easy.

Faith, hard work, and dedication is the key to solid wellness. Faith for us comes in two forms: Faith in God that he will meet our needs according to His will and Faith in ourselves that we can truly see things through to the very end. Hard work in every workout by not making the workouts easy so we can push ourselves to the max or what we say in our family, "Full Tilt Boogie!" Dedication is something we need to dig down deep for and remind ourselves what is the purpose of us good wellness anyway? Is it honoring God through wellness, longevity, transformation, or feeling physically strong? For us it's all of those things. See hybrid below:

Sigh

2009-09-16T00:15:00.000-07:00

Things are going well in my wellness especially coming back from my vacation. It was nice to redo the week we were in Colorado just to make sure I'm doing everything correct and I'm following through. The only thing that becomes upsetting is the fact that I had to rotate my Rest Day into the middle of Week 2 because of scheduling. Things will get better but the most important thing here s to make sure I'm getting 6 solid workouts that I've laid out for myself.

Rants and Raves

2009-08-21T19:57:00.000-07:00

Things are going great in this workout. I'm learning a lot about my fitness during this new round doing the Hybrid. I really do love it.....there is a lot of variety for me. I'm always considering adding things all the time. As I said in a previous e-mail, I'm always modifying. I always suggest folks do that after they get through P90X. There is so many different ways you can modify this workout and integrate other workouts into it.

I'm not a Tony Horton follower but I do think the guy is ingenious for putting together P90 and P90X. He does some really great things in his field. I think on of the best things about these workouts is that it's about the fitness, not about the marketing or making a buck. I believe there are too many folks that are followers because they need someone in their life to follow. He's not the Savior but I believe folks put their faith in him because they don't have their own system of faith to model their life around. Wellness is great but it can never be my focal point in my life....however it is a part of my lifestyle....finally.

Modify! Modify! Modify!

2009-08-12T07:45:00.000-07:00

I'm constantly modifying my workouts now. Anytime I get a hold of something new to add variety to my workouts I will most certainly do it. Like yesterday, I added "1 on 1 With Tony Horton: Plyo Legs" to my rotation. It's a somewhat advanced routine of P90X and X+ where there is more focus on the legs. I also have another routine I'm debating on rotating in and that's his "Killer Abs" routine. Anyway, the more variety you add to your arsenal of stuff the less you will get bored and plateau. So, I will see how this all works out.

I'm still debating on when to take more progress pics. I believe the improvements are few and far between now that I've shed a lot of excess body fat. I need to stop looking for physical improvements and concentrate on improved performance. My nutrition has been going pretty good with exception to this past weekend...it was my birthday so I let loose on a few meals. Now, I'm back on the horse going full steam ahead.

There is one thing that has become a growing concern of mine and that's getting obsessive with wellness. I have so many other priorities that are far more important. It would be wise that I take an assessment of my priorities and make sure that I place all of them in proper alignment. Wellness should be a way of life but shouldn't out weigh my Faith in God, Marriage and Family. Many times I believe people loose sight of what their purpose of wellness or have a limited focus on it.

Their is a bigger picture to wellness and it should never be focused just on appearance....that is short lived. This is one of the reasons why, I believe, individuals fail or ignore proper nutrition. They do not want to engage in what is necessary or let go of what is comfortable but they will certainly do the workouts because that's the fun stuff. Though, they wonder why their results are few and far between. I think eating is the fun stuff. I hate working out. It's a pain in the ass and a few other places just for the sake of being healthy but you need to fuel up people. If you fuel yourself with crap then your workouts will always suffer.

So, what does all this have to do with "Modify?" People will need to make serious modifications and adjustments to their life if they want to see results that last a lifetime. Isn't this what it's about....having an extended lifetime? The reason why I do anything on this earth is so I have more time with my family and a long lifetime with my wife but more importantly it's a commitment I made to God. It always starts there for me. If lose sight of that then I compromise my whole life.

New Hybrid Workout P90X & P90X+

2009-08-05T00:30:00.001-07:00

Here is my new Hybrid Workout P90X and P90X+. PhoenixHawk, a Beachbody coach helped me configure it and kept it simple. I initially was going to do another one I found online but it was too complicated for it's own good. Simple is better....the X workouts are hard enough on their own. I did Intervals from P90X+ and it kicked my ass big time but, it was very kewl! I made it through but my inner thighs are sore. Lots of lunges and squats at high speed. Intervals has 15 moves and each move is done at 3 differnt speeds. The high speed ones sets are 20 seconds long but it's brutal. Here is the workout:

DO-OVER IS COMPLETE

2009-08-01T20:23:00.000-07:00

I did a do-over this week to make up for last week. Some say it's not necessary but I certainly feel much better that I did. It was a good week of workouts and nutrition this week. I certainly feel much stronger and more confident about my direction. Next week I will certainly "BRING IT!"

Something peculiar is happening at my work: Many more folks are beginning to show extreme interest in Power 90 Extreme otherwise known as P90X. It's very exciting to be one of the catalysts for this strange happening at work. Hopefully, we will get a cardio session going during the week. There is certainly accountability happening throughout the week. So far, there is around 6 people doing P90X and there is 2 more on the horizon that has shown extreme interest. The popularity of this workout is traveling like wildfire. Very kewl!

Better Week

2009-07-30T00:30:00.001-07:00

This week has turned out to be a better week for workouts. I've piled on the weight more than ever today as I worked on Back & Biceps. I did one arm rows with 55-60 lbs. This is the most I've done so far however there is a downside....my pull-up numbers suffered towards the end. Oh well...at least I'll be stronger later.

I'm doing my best to eat clean but today I did have a cookie and an egg roll. Oh my, what will I do? I actually did it to shock people at work because they are as uptight as I was when I started P90X. I can't blame them. Nevertheless, I am trying to eat lots of protein and low carbs the next few weeks. I want to burn off some of this excess fat around my core.

There is something great happening at my work (Art Institute of California - Inland Empire): Many of the folks are on the fitness band wagon. It's very inspiring and it definitely helps me to keep pushing play! The few people I told about P90X has developed into an entire revolution against fat and aging here! Folks appear to be taking it very seriously and like I said, it's a fitness "revolution" that's bound to keep a momentum going. It's not going to be long before we have our own Kempo X sessions here at the school in between classes.

I'm seriously thinking about becoming a Beachbody Coach specializing in P90X. We will see. It appears to be a big commitment on my part so I really have to weigh the pros and cons.

Horrible Week

2009-07-26T08:50:00.000-07:00

It's been a week dismay at the San Diego Comic-Con. The days were long and I was barely able to get a workout in. My nutrition was probably the norm for most folks but for me there was not trying because I couldn't get in proper levels of veggies and proteins but, I did get a boat load of carbs. Very disappointing but what else can you do when you are no staying in your own home?

I'll be able to make up for it this week. I will repeat my Week 5 of P90X and eat high protein and low carbs this week.

We didn't really get to see much either so all in all it was very disappointing this year at the Comic-Con. We used to be able to come here with no specific plan until we arrive then just kind of float around and see everything. Now, the Comic-Con is over populated and is very difficult to get around in the fashion we were used to. Next year we'll have to sit down and plan out everyone we want to visit. There were several artists that I wanted to see and we wound up standing in a very long line for certain events that it didn't permit us to do much else. Next year will be different.

Updated Photos

2009-07-21T19:19:00.000-07:00

I have my 120 Day photos from P90X I just took yesterday morning. There are subtle differences....mostly in muscle density but my caloric intake is quite a bit more since I'm trying to bulk up. I'm thinking about switching the other way and go leaner. This would mean that I increase my reps from 8-10 to 12-15 on the resistance routines. I'm not sure if I really want to increase the mass or go lean. I'm going to at least continue this round of the P90X and then decide which way to go. I still want to do the P90X+ in Round III but I still have to investigate how that is going to play out.

Recommeded Caloric Intake

2009-07-19T13:17:00.000-07:00

I was on the Beachbody Message Boards this week and was reminded to check my caloric intake. Over the past few weeks folks have mentioned modifying their caloric intake for better performance or weight loss. One of the guys posted the Harris Benedict Formula for calculating one's daily caloric needs based several factors: weight, age, activity level, etc. Here is the basic formula but finding your BMR (Basal Metabolic Rate: energy it takes to lie in bed) is necessary to calculate first:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

For example:
Stef's BMR = 66 + ( 6.23 x 168 lbs. ) + ( 12.7 x 68") - ( 6.8 x 39 yrs. old ) = 1711.04
Stef's Daily Caloric Needs = 1711.04 (BMR) x 1.725 = 2,951 calories

2,951 calories is what I need to maintain my current gains at my current activity level at this current weight. Now if you want to shed excess fat like the residual stuff hanging on my lower abs, you need a caloric deficit of at least 500 calories. So, I do want to rid myself of the residual fat on my lower abs so my daily caloric intake is between 2,100 - 2,500 calories.

The basic fact is that you need calories to maintain your activity level even if it's lying in bed sleeping. Depriving yourself of your basic caloric needs for weight loss can dramatically affect your health and energy level. Here is the link to the website for more information:
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Dismayed

2009-07-15T07:18:00.000-07:00

I feel a little dismayed this morning. My schedule didn't permit me to do all the workouts I planned to do last week. In some ways I feel like I cheated myself. I'm not in Round I of P90X anymore but I still feel like I should've pushed myself a bit further to get that workout in. Last week was extremely busy coming back from vacation into an "Administration Week" but I still feel the guilt. I've got to shake it off and "Keep Pushing Play!"

This week is going great! My workouts are fantastic and my nutrition is solid. I'm glad I don't have to be as stringent in Round II as I was in the last round of the X. I'm doing a combination of Phase I and II. I can at least give me that luxury depending on how I feel that day. However, I am making sure that my I'm doing a 40/40/20 on my resistance days to feed my body the proteins it needs and 20/40/20 on cardio days to fuel my body with carbs for the energy. If there is one thing I'm splurging on here and there is this damn trail mix I have in my office from Costco. I'm filtering out the M & M's and eating the nuts and rasins instead. It's about 2 tablespoons which is about the amount for a normal snack of nuts.

Like I said the workouts are fantastic and I'm able to get some riding time in place of a few cardio days, but it's been ripping Hot out here in So. Cal. I did a 13 mi. XC (cross country) ride at Frank G. Bonelli Park yesterday and I was baking the entire time. I heard rattlers all over the place. I should've put my headphones on because it became distracting and unnerving. Today I'm doing the Kempo Cardio workout form P90X+....and I cannot wait. It's a complete blast!

This week I'm hoping that I lean out a bit more this week so I can reduce the remaining fat on my belly. I'm curious how different my 120 day pics in Round II will be from the 90 day pics in Round I of P90X. If the belly fat doesn't totally go away, I'm cool with it because after 20 years of trial and error in the gym I've never reached this level of fitness before in my life. I've never had definition in my core whatsoever. I did it my way instead of doing a bit of research especially with nutrition.

Alright maybe I'm not so dismayed. Here's an additional thing that came to me by e-mail. This dude Derek Heizek e-mailed me yesterday (official BeachBody coach (P90X, Power 90, 10 Min Trainer) who I talk to on the Message Boards at the BB sight. He asked me if I'd be interested in becoming a BeachBody Coach after all the stuff I do regarding the sharing with others about my journey, active lifestyles, nutrition, and the love for the X. I'm not sure where it's going to go...it sounds like Amway or Partylite Candles but I will certainly investigate it. It's encouraging, too
since this dude made a great transformation.

Here's a pic of him in a handstand in Santa Monica.

Here is a link he sent me for folks doing handstands in Santa Monica:
http://www.youtube.com/watch?v=jp3hXGD30zQ

Significance

2009-07-11T22:40:00.000-07:00

I came back from a 2 week vacation and the X must've done something right because folks at work are seeing a difference. It's very humbling and complimentary at the same time. I see myself in the mirror everyday but I see changes because what I see isn't good enough. I believe every so often a person needs to reassess what level of fitness they want to achieve. Is it appearance, performance, or a little of both? And after they reassess their goals what do they need to do to come to a place of maintaining their gains.

Don't get me wrong folks, I love the progress I've made in performance and physique. This program is a Monster that has the ability for one to create mammoth results. It's a really incredible what you can do by good old fashioned resistance training and cardio. However, it's very easy to lose sight of the goals...especially me.

There is concept called the Hero's Journey (coined by Joseph Cambell) I teach to my students. Essentially everyone is on their own journey that began with "The Calling." "The Calling" is noticing that something is wrong or something needs to be changed and after the person figures it out they have to pass what's called "The Threshold." Our Threshold is what's common for all of us and that's P90X.

So, what's "calling" you here? Is something "calling" you for change? The more you search for the answer, the more you find how deep the rabbit hole really is. Crazy!

Good Week!

2009-07-10T22:00:00.000-07:00

It's been a trying week but all in all I did my best and that's all that counts. I brought it to the table this week! My numbers continue to increase each day I do resistance and I cannot ask for anymore than that! I've had to rotate my rest day in for a workout because of my busy schedule and I have to double up on the weekend just to get back on schedule.

Busy Week!

2009-07-09T21:35:00.000-07:00

I went back to work this week and it's been hectic getting back into the routine again. I'm a college professor and since we're in between quarters there is much to do in very little time. In lieu of the busy work schedule, doing my P90X workouts has suffered a bit. I don't like to modify my workout schedule because of my work but it always happens between quarters. I've been working out late and it's a bit taxing to do heavy workouts so late (10 pm). As long as my nutrition stays relatively good, then I'm fueling my body appropriately for the arduous workouts.

Tonight I'm doing "Shoulders & Arms." I did "Plyometrics" and halfway through I thought I was going to kill over. Each and every time I do push play on this one it's extremely challenging...as it should be. That's comforting to know that no matter what the workouts continue to be challenging.

2009-07-05T11:10:00.000-07:00

At an Independence Day Celebration dinner my friends nephew, Aaron, told us that he was a personal trainer for roughly 9 years. Now, I've kind of kept my P90X journey discreet...keeps the ego in check and it keeps things peaceful for those who may be wellness challenged. My wife Debbie blurted out, "He just finished P90X!" It was a funny and strange moment because I'm at a family function where several of us are wellness challenged in one way or another.

Well, Aaron lit up like a pinball and said, "That's great! Man that Tony Horton got me and my trainer buddies a bit upset because he put on DVD what we are trying to get people to do all the time!" To make a long story short, he and his colleagues know the P90X plan very well and fully endorse it even though it takes business away from them.

He plugged me with several questions regarding my experiences and results and I was a little hesitant in the midst of the company I was in. Unfortunately the conversation dominated the dinner table and I'm sure indirectly made several of us reconsider our wellness but, quite frankly wellness is something that all people need to be concerned about. It made me reassess my wellness even though I've already taken appropriate steps. Yes, I will always endorse P90X but more importantly I just want my family and friends to take the wellness seriously. Like most people who lack motivation, they wait until there is something to worry about but almost all of the men at the dinner table were 39 and over.

Aaron pointed out several significant things but one of them is getting wellness into our lifestyle early on with children because of the child obesity rate in this country is out of control. He also stated that I chose to take action at the right moment because there is a "wall" that men face in their 40's that is difficult to overcome. He also commended me and Debbie for shaping our daughter's lifestyle without fast food that's a growing problem in today's youth.

It's nice to be validated by a seasoned trainer and to know that the professional community love the program aside from the Beachbody marketing (P90X, Power 90, Chalean Extreme, and 10 Minute Trainer).

I noticed Aaron drank red wine instead of white and I asked him about it. I know that an 6 oz. glass of reds will have more calories than whites so I was perplexed by him purposely opting for the higher calories. He stated that whites do not have the antioxidants that reds do, therefore overall it is a better choice despite the calories. He said that the body will absorb the antioxidants in reds for heart health while whites really don't have the same nutritional value and is stored as fat. Whether red or white wine, it's a person's preference. It goes both ways but one thing that the health community agrees upon is moderate wine consumption is good for your overall health:

http://news.health.com/2008/06/05/red-wine-slow-aging/

http://news.health.com/2008/06/05/drinking-rheumatoid-arthritis/

http://www.americanheart.org/presenter.jhtml?identifier=4422

http://www.medicinenet.com/script/main/art.asp?articlekey=23592

Here is a link regarding cocktails on the Beachbody website, home of P90x, 10 Minute Trainer, Chalean Extreme, etc.:

http://www.beachbody.com/product/newsletters/358.do

Happy Health one and all!

P90X Round II: Week 2

2009-07-04T10:26:00.000-07:00

Okay, I really brought it this week. My nutrition was great for the most part except extremely low wine consumption (I'm on vacation). Here are the numbers:

Week 1
Push-ups: 287
Pull-ups: 169

Week 2
Push-ups: 303
Pull-ups: 198

I was extremely energetic this week and it felt like I had never stopped P90X. I was so psyched out yesterday when I found out that I did 120 Pull-ups yesterday alone and both sets were in the double digits. Yeehaw!

During the last few weeks of Round I, I was feeling a pop deep in my left shoulder joint. It really freaked me out because I was on the verge of beginning Round II and wasn't sure if it was going to be problematic. Well, I believe it developed over me jumping up to the pull-up bar rather than reaching up and grabbing it. I can barely feel it at all now that I'm not doing that and taking extra time to warm up my shoulders.

In lieu of this, my numbers yesterday had me grinning from ear to ear! Hopefully, Week 3 will have more surprises. BTW, my Push-up numbers don't bother me too much. I was able to do over 75 Push-ups before Round I so, I had that down though, I am still excited to do 16 more this week.

Kempo Cardio rocked today and Plyometrics was a bear because I need new shoes but I pushed through with a frickin blister. I was able to do a 15.8 mile ride on Thursday instead of Yoga and I was tearing it up the fire road. I just love P90X....it has really helped me improve in all aspects of my fitness.

Runners and Cyclists Alike

2009-06-30T16:35:00.000-07:00

Here is a link that may help anyone interested in mapping their routes on road or off. The website is called Map My Run. The interface takes a little bit of tooling around but it's well worth it. My buddy showed me but he didn't know if it would work for off road until I tooled with it.
http://www.mapmyrun.com

The images are similar to Google Maps where you can have several map options: street, terrain, topographic, satellite, hybrid, etc. It will also give you elevation gains. Here's a sample:

Reaching Goals

2009-06-29T18:11:00.000-07:00

It's been a few weeks since my last resistance workout in Round I of P90X but my body has adapted to the rigor of these workouts as if no time had passed. In fact, I am making tremendous strides in my push-up and pull-up performance. I'm already making 2-5 more reps since last week in both sets. I'm not sure why it is except nutrition. I assumed the heat would keep me from making these types of strides when I workout in the garage but it really hasn't affected me that much with a swamp cooler and two fans running catty corner. In any case I'm making gains in strength. I've even kept my weight down to 170 lbs. even though I'm not focusing on weight loss.

I "keep pushing play" no matter where my head space looks like that day. It's a way of life that I don't know if I could do without. I've made tremendous gains even though my wife feels that I'm getting too small. She's used to me being around 190 lbs. I explained to her that with my daily caloric intake of 2100-2400, pushing hard every workout, lifting big, and eating clean there is no way I can be getting too thin. Thin suggest lack of muscle mass and from my pics I'm sure anyone will be able to see that I'm applying muscle mass in all the appropriate areas. What I do know is that if I were to lose my muscular gains, I would have to have at least a 500 calorie deficit. I would not only be burning up my surplus of calories but I would also be subtracting from my muscle mass. This is typical in woman who do P90X who do not see any gains throughout the entire program because they use P90X as a weight loss plan and have a dramatic calorie deficit. Their body burns calories like a furnace on a cold winter's day and then they run out of calories. The body begins to take it from their muscle. Word to the wise, Eat the proper amount of calories your body needs to run with effectively!

Here is a link to find your basic caloric needs. It comes pretty close to the needs I calculated in the P90X Nutrition Plan. This Caloric Calculator can certainly give you an decent approximation for your needs:
http://www.freedieting.com/tools/calorie_calculator.htm#

Under "Calories for Fat Loss" it states the following that reinforces what I mentioned above:
"Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss. In reality things don't quite work that efficiently!"

As you are strategically planning your nutrition I suggest you also document or journal your food intake. It sounds like a lot of work but it can easily become a part of your daily routine. I have a simple journal my wife got me at Borders that is specifically for nutrition. You can even develop a custom journal through Microsoft Word when you create a "new" document a window will pop up and type in Nutrition Journal, Food Diary or Food Journal and you'll have several options. If you really want to check your food intake by it's nutritional values in detail then I suggest My Fitness Pal. It's a very easy interface that has most food you find in the supermarket and specialty stores like Trader Joes (if in So. Cal):
http://www.myfitnesspal.com/

Over Doing It

2009-06-28T19:52:00.000-07:00

I was a bit overzealous yesterday. I did Kempo Cardio Plus in the morning and kicked virtual butt and then it kicked my butt. After I finished we went to Disneyland and probably walked for about 6 hours straight. My legs and but were tired but appeared that they were going to be alright but when I woke up this morning they were fried...nothing that a good day's rest can't handle. I thought about doing my ride as planned but in So. California heat (100 degree Farenheit) it's not a wise move especially after yesterday. Oh well, I may go tomorrow after my Chest & Back workout. X'ers and overzealous fitness folks bewarned of over doing it. If you question how much your body takes it would be wise to taper it off.

My wife is a champ since her total hip replacement last September. She walks 4 miles per day, 6 days per week and does The Abs Diet 2 (resistance training) 3 days per week. She kept her schedule as planned and then tweaked her back a bit from yesterday's excursion at Disneyland. Her legs were fine and strong but after all the training this past week and then Disneyland really did her back in and it took a few Advil and a mechanical message on her lower back to get her back up and around. BTW, last year she couldn't last one hour of the walking we did yesterday. One hour of walking would lay her up for 3-4 days.

Don't be like NIKE and "JUST DO IT!"

Homemade Equipment

2009-06-28T18:24:00.001-07:00

Here is something that can benefit anyone like me who doesn't have a spare $100-150 laying around to buy gear for your workouts. Here is a Pull-up bar and Push-up Stands I made. The Pull-up bar is relatively cheap for the length of it and holds a tremendous amount of weight ($30-40). The Push-up Stands take the most time to make however costs dramatically less in comparison to ones you find in retail stores ($15). I made them roughly 8" high by 8" wide so I can go deep for dips and do a variety of wide push-ups. Most of this stuff is usually spare parts found in the garage or can be picked up at Home Depot or Lowes for a relatively low cost. Way cool and way cheap! It does need some planning and very little tools: drill, phillips head driver, 1/8" drill bit, hack saw and clamps. Let me tell you that this equipment works great and extremely strong....and if they were to break then you can easily repair them.

Pull-up Bar: 3/4" steel pipe
6' straight
(2) 12" straight
(2) elbows
(2) floor flanges
2" x 4" or 2" x 6" (better) douglas fir
(8) 5" - 6" deck screws or (4) 6" lag bolts: 2" x 6" support to cross member
(8) 2" deck screws: flanges to 2" x 6" support

Push-up Stands: 3/4" PVC (standard)
10' straight
- (4) 7": handles & center support
- (8) 4": feet
- (8) 3": upper risers/legs
- (8) 2": lower risers/legs
(4) elbows
(8) t-joints
(8) rubber chair feet
(2) rubber pads: handle cushions (for lamps and small appliances)
* no glue is necessary but I used JB Weld so I don't need to adust the feet

P90X Round II: Week 1

2009-06-27T09:48:00.000-07:00

Week 1 was a little bitter sweet. It's a grind coming back to Week 1 of P90X because I haven't done this specific workout in 3 weeks or so. I took 1 week in between Rounds I & II (June 13 - June 22) so, it's like coming back to an old friend that you really didn't want to see so soon. I was enjoying my weeks in recovery weeks. I was in a recovery week coming up to June 13th. I was able to eat some Pizza on Father's Day which I thought deep down was going to hinder me. I imagine my metabolism is working overtime because since I started Round I on the 22nd it was almost as if I didn't take a week off. I did do some cardio during the week off between rounds though. I did the fun stuff like Kempo X and a couple of 14-15 mile cycling runs. It was great.

So, Week I began on June 22nd. In hindsight it was a good week but like I said, it was a grind coming back. My nutrition was good though, I was confused about doing Phase I or II on the P90X Nutrition Guide. I decided to do one or the other depending on the day's routine. As far as the routines, I don't fancy Weeks 1-3 & 5-6 however, my numbers were slightly improved in Pull-ups and Push-ups...only slight. I wanted to have vast improvements but it was only by a few here and there. The cardio workouts were a bit tough even though I was fairly active last week. I'll definitely "Bring It" on Week 2 though.

Pain as a Sign of Growth

2009-06-26T08:18:00.000-07:00

After completing Day 95 and being a college professor, I've resolved that "pain" is a sign of growth...a sign of progress. My students often complain about the pains of being in college and I often have to remind them with this quote, "Pain is temporary...it's a sign of growth and everyone has to go through it. Pain is part of the journey. Without pain there is nothing to compare your progress to."

However, pain does feel like a weakness doesn't it. Pain is not a weakness though we are programmed to think so since we were young. Sometimes all it takes is a difference in perspective. This difference in perspective or mindset is how I get through most obstacles in life especially the ABX (Ab Ripper X) workout on P90X or rolling out of bed after a hard workout the day before. Pain also reminds of what we need to do the following workout. Don't mistake physical pain with physical soreness. Pain is something sustained longer than being sore. Questions to ask yourself are:

1. Am I feeling pain or soreness?

2. What did I do wrong? Did I misstep or twist a certain way? What do I need to do next time to avoid doing it again?

3. Did I thoroughly stretch and warm up or did I rush through to get to the actual workout?

4. Am I eating by a proven nutrition plan to help me reach my fitness goals and help body repair faster?

As Tony Horton says, "You can do anything in 30 seconds!"

Husky Kid Gets an Overhaul

2009-06-25T21:59:00.000-07:00

I was always the chubby kid growing up. Even though I grew up in a loving Christian Home I was always reminded in one way or another that I was "chubby" or my favorite "husky." In my family fitness and being active was not really a priority, however having a big appetite was something to take pride in. In early adolescence I would eat an adults plate of spaghetti and meatballs. I remember vividly ordering the adult portion and the waitress going, "That's an adult serving, Honey!" I had no fear. It was not until I noticed girls and being picked last for a game of kickball (or being picked first for "Butt Ball") that I began to take notice of my gut. My waist was roughly 30"-31"....way to young for that.

Dad tried to force fitness but that never worked. It wasn't fun. I got thin in middle school and high school but in college I got the thickness back. I graduated from high school at 155 lbs. and gained 30 lbs. within 2 years. I yoyo'd throughout college and after graduation I went clear up to 220 lbs. after my daughter was born. Can you believe that?

I had began to do mt. biking with a buddy from church and it really became addicting. I became fairly good at it and it soon became a way of life for me. I still carried a hefty load of 190-200 lbs. even though I exercised several times a week. The guys I rode with had a multitude of health problems and had been on some type of medication for one thing or another. This had made me rethink how I approached fitness since my 40's were approaching, but I didn't have a clear direction. All I knew was I needed something new with some sort of accountability even though I was on this journey alone with no workout partner.

In 2007 I saw the P90X infomercials for and I thought to myself, "Unbelievable!...There is no way I can be like that!" Then in February '09 I heard some co-workers talking about the program and that one of them had been doing it. I'd eavesdrop from my office and hear them chat about it and then I'd go home and see the newest infomercial on it. It began to intrigue me all over again.

On March 16, 2009 the "Husky" Kid began his overhaul! P90X is more than a workout, it's a whole new way of thinking. There's a nutrition plan that partners with the workouts that changes each month as the workout does. This methodology feeds the body for each stage of the entire fitness plan. I finished Round I (90 days) on June 13, 2009 and it kicked my ass!
My body and entire way of thinking transformed:
- Lost 15 lbs. (without trying)
- Waist shrunk 35" to 32.5" and hips 38" to 36"
- Core became defined for the first time in my life
- Energy level sky rocketed

I went in as a skeptic about the whole "muscle confusion" philosophy but seeing is believing. The "Husky" Kid disappeared and all I could really do was thank God for getting me through the Living Hell called P90X. I also prayed that He would mentally prepare me to do it all over again on June 22.