Yesterday was a good get back on track day – with both my workouts (activity) and nutrition. I set a personal recent record for steps with 26,699 steps – although I only spent 33 minutes 33 seconds on the cardio machine.
Perhaps the highlight was doing Day 2 of the 3 Week Yoga Retreat on BeachBody on Demand: Stretch. Each day I do yoga, I realize that I’m not nearly as limber nor in as good condition as I thought. Yoga is really a good practice and I’m really enjoying it – although I do have to admit it is difficult to stay focused on it (or anything else) if the 2 year old Ava Kalea is “up and at em”. She usually demands (and deserves) my attention.
Some days I tank so bad, I just don’t want to document my workouts. Wednesday was one of them. I didn’t do a lot.
I had a couple of good excuses. 1) It was my mom’s birthday. Ok – she lives in Scottsdale and didn’t even answer her phone when I called – so it wasn’t a good excuse at all. 2) My friend from way back (Enatai elementary in Bellevue, Washington) Brook Lamkin and his wife Sharon drove down from their beach house in San Clemente. That was a better excuse and it was great to get to spend time with them, but I wish I had been stronger and set a better example.
The best thing about my activity is that I started a “3 Week Yoga Retreat” on BeachBody on Demand. The first session that I did was core and I felt it. I haven’t done a lot of yoga in the past, but do want to do more and get better at it. This was a decent start.
Yesterday did not turn out to be much of a workout day for me. It’s easy to make excuses, but it was just one of those days. Got busy with Ava Kalea during the day and since the Seahawks were on Monday Night Football, I kind of let the day get away from me.
The lone bright spot was that I did 66 minutes of cardio – but I still fell short of my 20k steps goal. I got in 17,918 steps …
The worst part about the day besides not working out, was that I broke down and ate a bunch of cookies. What was even worse was that I was the one who bought and baked the premade cookie dough …
I’ll just chalk that up as this week’s cheat day – and work a lot harder today.
Yesterday was Day 2 in my quest to document my workouts and progress toward better fitness and health. Simply writing things down helped allow me to beat the previous day’s numbers – substantially in many categories (although my fitness tracker had a different opinion and I didn’t reach my goal numbers of 20k steps a day).
Regardless of the fitness tracker numbers from the Very Fit Pro app, I felt much better about my workout – and my Live-It was better too. After I got back from work in the morning, I cooked up a slow cooker with a variety of beans and black rice – and ate it several times during the day. Once with chicken and a couple of times without. I’m happy with that, as I work towards living on a more plant-based diet.
I really didn’t write down much of my workout yesterday, as I didn’t really plan on it being the first day of my new fitness documentation process. That said, I did write down some of it on my white board and I will share the photo of that here – along with a screenshot from the Very Fit Pro app that I use with my fitness tracker and a course of me sweating (some of) my man boobs off after 60 minutes of cardio downstairs at the gym at our apartments.
Yesterday, I had another DEXA Body Composition Test at Body Comp here in San Diego. It was more than a little embarrassing for me – but in a sick way, I earned the ‘results’.
For the past 100 or so days, I have been eating (mostly) like a freaking pig. Instead of my usual (fairly) clean diet (I call it a Live-It), I’ve been consuming pizza, ice cream, cookies, cakes, pasta, and donuts. I even drank a couple of half racks of beer like the ‘good ole days’. Between June 27th and October 2nd of this year (98 days), I gained 41.9 pounds – including 29.3 pounds of gross, ugly fat.
Not a pretty site – I didn’t enjoy it at all and feel like total crap because of it. Not only have gained a belly, but also man-boobs I never thought that I would be cursed with. My energy levels have tanked, I’m much more easily out of breath – and I even have to sit down to put my shoes on. I only have one pair of shorts that fit me (they have an elastic band) – and no pants that do. I’ve had to resort to wearing sweats on several occasions. For me, there are a couple of things that hurt bad: 1) I hate having fat thighs that rub together when I walk (waddle) and 2) I’m fat enough that even my wife is grossed out. Painful – and not necessarily in that order. Here are the major differences in my DEXA results in less than 100 days: Continue reading Fit to Fat to Fit (Old Guy Version) Fat DEXA Results
Fitness Genes DNA Collection and Submission: How To
I filmed this video about submitting DNA for a Fitness Genes DNA test about a month ago. This video shows how simple it is to provide a DNA sample for a Fitness Genes DNA test – it’s as easy as spitting into a collection tube and mailing it in!
What I didn’t realize is that it does take some time to complete the DNA sequencing – and the results do not come overnight.
I’m really excited to partner with Fitness Genes and write and vlog about my experience, using Fitness Genes technology to help with my workouts, nutrition and last leg of my old guy version of Fit to Fat to Fit.
Make sure to watch my next video where I talk about the results of my October 2nd DEXA, my Fitness Genes DNA results and how I am going to use them to get from Fat to Fit as an ‘old’ guy.
FitnessGenes, an industry pioneer in the burgeoning category of fitness genomics, received a significant advancement this month with a formal education accreditation from the American Council on Exercise (ACE), National Academy of Sports Medicine (NASM) and the Athletics and Fitness Association of America (AFAA). This is the first time a genomics education program has been accredited for fitness professionals.
Recently celebrating their fifth anniversary, FitnessGenes leads the way for gyms, fitness professionals and consumers to use genetically prescriptive training and nutrition as the foundation for physique transformation and overall health.
Three days ago I signed up as a Team BeachBody Coach, to help people get fit, healthy and happy! I’m so excited to get started in this new business and lifestyle!
In interest of full disclosure and total transparency – this is not the first time I’ve been a Team BeachBody Coach. I initially signed up as a ‘Coach’ about a year and a half ago, shortly after our daughter Ava Kalea was born. My wife signed up to get back in shape after having the baby and wanted to get into the business while she was a stay at home mom – and I wanted to support her. I was extremely skeptical of 1) working out at home and 2) BeachBody products in general – but always want to support my wife any way I can – and I was of course super happy that she wanted to get back into shape! (the better shape we are in, the more fun our practice for making Ava Kalea, Jacqueline and Makaya a baby brother ……) Continue reading Why I Went All-In as a Team BeachBody Coach
Stacia and I are putting on a “Clean Week” starting on April 16th so that anyone who is interested can Make it a Week, Before Making it a Lifestyle. This is a great way to try eating clean and find out how great it makes you feel.
When you join us for clean week, you are going to find that you get to eat a lot of great, tasty foods – and that you will have more energy than you thought possible. You’ll probably even feel happier, more upbeat and just might lose a couple pounds in the process. This is just the start of creating a whole new healthier lifestyle.
This video is an unboxing of what comes in the box when you order Clean Week for $29.95 (plus shipping and handling).
You get access to all the Clean Week at home workouts on BeachBody on Demand, a Quick Start Guide, meal planner (including some tasty recipes) and a sampler of seven individual servings of Shakeology in different flavors. I chose the vegan version, as I’m working on being dairy-free – but the ‘regular’ or flavors that contain whey protein are also super tasty.
That’s what’s in the box, but what I didn’t mention in the video is that you also receive entry into our private facebook group and all the support and encouragement you need to help create your new healthy habits and energetic lifestyle. Stacia and I are both committed to helping you be super successful and hit your health and fitness goals.
Speaking of goals – I’d love to hear about yours! What are your goals? How are you going to feel when you reach them? We want to help you make that happen!