Green Smoothie Weekend - The Reset Button

So this weekend marked the half way point in the 12 Weeks 2 Life program AND the crunch point in the nutrition course. A two-day period of ONLY green smoothies as prescribed by Terry. This recipe has kale, avocado, banana, berries, spinach and either some kefir or coconut water. It’s actually a pretty hefty thing to consume; I did not really feel hungry, but its still def a challenge. I personally do well with fasting and strict nutrition (for periods of time) so when this morning came I decided to roll one more smoothie and then just a very easy day of vegetarian diet. Terry explains this smoothie fast as a reset button for the body and I feel GREAT for it. I am dead on for my expected weight loss of 1-2 pounds per week, at 6 weeks and exactly 12 pounds down.

I had a killer workout with Ashley today and I am seeing a good improvement in fitness. I came back and had lettuce spinach and boiled egg and frankly, food never tasted so good!

This week I am going to highlight some of the classes offered at Life Fitness Academy each week. They are high quality workouts and for those who need a good routine, this is a great way to go!

Back on track! Lumber-jack workout and more!

So I have neglected my blogging a little the past few days. But most importantly, I have not let up on the nutrition and exercise. After a few ups and downs last week, Terry tried to bring me back into gear with what he called “the lumber-jack workout.” He had me throwing around a 55lb-boxing bag. It’s cumbersome to say the least. I was flipping, juggling, lifting, pressing, throwing, and squeezing that thing. Interlaced with some swinging of a sledge hammer and I was pumped up! It was a fun workout for sure and I felt like I shook off a couple of bad days. At that time I decided to delay my weekend of green smoothies for next, as I wanted to have a solid week before it. I knew I had Russ this week and that meant 5:30am starts; so my days have a good early start!

Russ did not disappoint. We kicked off Monday morning with a predominantly chest and shoulders circuit. It’s amazing what those extra reps will do for you, and with a spotter, encourager and dictator (ha) I know every workout I push harder. Russ did a good mix of low and high weights so I could really feel the burn. We always hit the pool after and it’s a great way to unwind, stretch and get a little extra cardio. On Tuesday we met for a run at the green way in our neighborhood. It was at this time I realized in almost 6 weeks of training I had not been on one run! It occurred to me how many people don’t like to exercise, or try to lose weight, because they think they have to run a lot to do so. Its not true – come work out with these guys; you will see even better results! Then Wednesday Russ put me through my paces, running stairs and laps. Then outside into the humid, Tennessee heat. He pushed me through some super hard circuit work on the benches in the fields. It always feels so great to dip and jut and sprint around. Leaping over things and feeling every muscle work, dripping in sweat and always trying to catch my breath. It feels like being a kid again!

It’s been a great turnaround since my last post. I have been sticking to a strict diet this week. Terry told me to stick to phase 1 of the makers diet list of foods. This is in preparation for the weekend of green smoothies ahead. I am also going to be taking Russ' class STRABS this evening so look for my post on that tomorrow. Check it out HERE.. why not come with me!

Finding Balance - Shake off the dust!

The first 4-weeks I felt went pretty smoothly. I did not plan much else and just focused on finding a rhythm. I have always been pretty “all or nothing” so throwing myself in headfirst is not uncommon or that difficult for me. This week however has thrown up some different challenges. I have had two days in a row of travel, eating out and late nights. Also both nights I had caffeine at midnight to help me stay the course. Today is the day after this lull and I am fighting the feeling of failure. Now I did manage to go to the gym early and I managed one meal a day that was pretty good nutritionally. But I am finding it hard to shake off this feeling of being off track. And this I know is a good challenge to go through. Life is going to throw up inconsistencies, I just need to learn to be ok with it and ready to get back on track.

So today I am back with Terry, I had a light healthy breakfast and lunch and am excited to get back to eating well, sleeping well and working out well. I guess the speed of recovery in these situations is in itself a part of the learning process. And having this team of people to do the journey with makes it so much easier. Also it’s important to learn to enjoy the moments of being out late for fun, maybe eating something naughty or having an extra beer. Its going to be ok to do those things once in a while, and it will be easier to do so when I have proven to myself I can find the balance to go back to my new healthy lifestyle – it is for LIFE this time.

4 Week Update - Pictures & Stats!

Ok So its the 4 week mark and time to see the progress. 1/3 of the way in and i am definitely seeing some changes!

Day 1.                               Day 30                                    
Weight: 204 lbs                  Weight: 197 lbs                          
Chest: 43                           Chest:39                                  
Waist: 42                           Waist:37                                   
Thigh: 23                           Thigh: 22
Arm: 16                            Arm: 16                                    
                                                                                         
Body Fat % 23.6              Body Fat % 21.7
BMI : 30.4                       BMI : 30.4

Total of 10 inches lost!! in 30 days. I think the body fat % and BMI may not have been right on one of these times.. but i am happy with the results so far. 8 weeks to go!! i will do another one of these in 4 weeks..

Terry turns up the heat & sends me to Boot Camp Class with Ashley!

So this week I began with Terry – I am a little nervous each time I start a new trainer. I know Terry so I know he gives it all 110%. But I am impressed by the communication between trainers and each time they know where I am at as far as levels, weights etc. Terry certainly knew his stuff and had me using a lot of body weight to really bring a good burn to each set of exercises. There were tractor tires, sledgehammers, indoor, outdoors, and weights – the full gamut as I have come to expect. I have done two workouts with him so far and have another today – wish me luck!

Terry also decided I needed to refine my nutrition for a few days of high greens and veggies and little to no meat. I can say it has really shown a benefit to my digestion. I was also told that instead of my usual between days of jogging and swimming I should hit some of the classes (gulp) I agreed.

Boot Camp Class - Ashley

So on what used to be my off day – I show up to the LFA gym to go through a boot camp class. There were a few other folks doing the class too, and all of varying fitness levels. Ashley took us through a merciless set of moves that were great as they could be modified according to your own level. These would do the trick if this was your first workout or you’re an Adonis. It’s a fun experience working out in these groups; there are a few laughs and some comradery to ease the pain. But also the encouragement of a group to keep you motivated. 

I especially liked to see when one lady who had picked up an injury could not do a certain exercise but was still keen to work the same muscles. Ashley helped her modify a different move while the rest of us pressed on. It was great to see the determination of our fellow boot class members and the professionalism of Ashley. By the end of the class we all shared a satisfied smile of completion and I know I could feel I had been through another full body workout! This is a GREAT after work class – I highly recommend it!

I am about to hit the 4-week mark and only 1/3 of my way through the 12 Weeks 2 Life program. It is certainly working, it does take commitment and effort, but with a team like this behind you; it’s made much, much easier!

Why I needed a personal trainer and why we all need one.

I began this journey with the team at Life Fitness Academy just a few weeks ago. We called it 12 Weeks 2 Life and already I can see that “life” coming back into me. But what has become more and more apparent to me in these past three weeks is just how much I have benefited from having a trainer. I am just going to go through some of my observations so far.

I have mentioned this before but it’s certainly worthy of repeating. In fifteen different sessions with four different trainers I have maybe seen three or four exercises repeated. The constant variations and changes in the workouts keep my mind interested and my body working. The incredible thing is that after each one, my whole body has been worked. We all think we will mix up our training on our own, but I am sure we can all attest to the fact that we find a comfort zone and stick to it. The other unexpected result is just how much more I put in when being encouraged and just being watched. I would say I would get about 25% extra each time. Lets face it; it’s much easier to duck out of that last set of reps when no one else knows. I can attest that I am seeing far different results and staying more focused when I have a team behind me.

This brings me to the idea of having people on this journey with you. I know that I have a group of people who want to see me succeed and are monitoring my results. It’s a type of accountability partner but instead of being heavy on the guilt its more an encouragement from a group of people who passionately believe in a healthy, active lifestyle. Its also surprised me just how many times I have had questions concerning the form in my exercises, how often to do things, stretching and nutrition! I must ask these guys ten questions a day!

So on the days I have wanted to delay my workout (read: don’t do workout) Or when I have been a little lackluster in energy, or when almost wavered on my lunch decision, or when I tried to lift that heavy weight with my back in danger of snapping or simply for that yell of encouragement to push me through on my last few reps. Each time I have realized how valuable it has been to have a trainer with me. If you are serious about getting back into shape and changing toward a all around healthy lifestyle, I would say a trainer, nutritionist and family-like support team like you get at LFA – is a must! CONTACT THEM HERE

It’s worth noting that they will work a system suited to your specific needs, so don’t hesitate to call up and just talk through what they can do for you! I already feel like a new man! Phone: 615-562-2633

Ashley the motivator!

Last week I had two more sessions with Ashley and she continued to mix things up on me. I am constantly blown away by the armory of moves all the trainers have and how each one has a different set. Ashley loves to use the out doors, stairs and outdoor seating etc. She also has a lot of moves that require some (not a lot) but some coordination, which always seems to be improving my reflexes as well as working my whole body.

I could tell I was starting to improve in my level of fitness and managed to do a little more in some areas. However on my last session I felt a little drained quicker. I later realized that I had made a smoothie that morning instead of my usual four eggs, turkey bacon and spinach. I could certainly feel my energy wane. It was good to see how nutrition affected me for different meals and times.

I really enjoyed my workouts with Ashley – I had three days off before I start with Terry today (cue scary music) On the middle day I veered from my usual hour of walking up hill and swimming. I retried the “Spartacus” workout I did on day 1 with Clay. It was still really hard and I don’t think I stretched well enough on my own. My butt really hurts – this did however start me thinking on all the benefits I have noticed having a personal trainer.. I am going to write about that next!

Over all I am feeling soooo much better. I did not follow my food diary as Ashley had told me too.. But I think Terry might have me do it, so this week I will try that.

Ok first session with Terry is today – wish me luck!