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!

Ashley kickin my gluteus maximus!

So I started week 3 with Ashley on Monday. Each week the trainers had been in contact with each other to update them on my progress, what I had been doing and anything else they should know. Its super professional and allows us to get straight to business. And that is exactly what happened. After a warm up on the rower, we went outside. I see a tall staircase and a huge tractor tire. I should also add that its hot, Tennessee hot. Ashley explains how she likes to do routines of essentially hard sprint type movements and then some motions that keep you moving but allow rest.

Before I know it I am running up and down stairs and flipping tires. The different versions of stair climbing and some dips. There was sweat literally pouring off me! We continued combinations of this and after a move that I was sure was going to make my gluteus maximus explode we moved inside. Ashley put me through my paces, lunging dipping, curling, and more. By then end I good lift no more muscles. The team here always assists you with stretching and I am really starting to see how great that is.

I discussed briefly nutrition and as I was already in the groove, Ashley suggested I keep a food diary to see if there is anything on there that I think is ok, that isn’t. I thought that was a great idea! It was a great workout and I’m looking forward to Wednesday.

Just as a side note, its also apparent to me, the more I do and the more I progress the more fun this all becomes! Its just a matter of taking that first step.

Russ has a last minute suprise!

So on Friday I had my third session with Russ. He pushed me through some more familiar moves focusing on push up and abdominal work, except with some great new variations that really worked to focus on specific areas. He liked to use the half shell medicine ball to work on stabilizers the whole time. It really caused me to use my core and again I felt my whole body being worked. Its great to have someone to really keep an eye on form, which I know is so important and when solo you never really know how you are doing. Then just as I thought we were done, he said “just one thing in the gym then the pool.” Well that one thing was suicide runs! Russ put me through my paces and when we reached round 3 he put the clock back on me, which really did make me push myself. I was exhausted. We hit the pool and its amazing how it makes you feel instantly energized. It had been a great week!

I continue to walk/jog/bike/swim on my days off. Nothing too crazy to ease my body into this and so I can give as much as possible on my sessions with the trainers. That’s where I am getting most. I am starting with Ashley on Monday and I’m excited (read: nervous) to see what she has in store for me!