Fitness Over 40

Supplements of Choice:

Always the million dollar question.  I would probably say that if questioned about specific types of supplements, I tend to favor the natural way over adding a bunch of questionable ingredients into my system, produced from who knows where, and with who knows what in them?

I have found in terms of helping me recover a little bit faster, giving me a little more energy, and more focus throughout the day, here is my afternoon cocktail when I feel like in times like this, my body can use a little extra push:

bulk

Fitness Over 40

The Beginning Has Begun

I honestly had troubles sleeping last night.  A mixture of excitement and nervousness consumed my mind, causing me to wake up several times throughout the night, mixed in with dreams of how my video production and getting everything set up was in complete disarray.  Well, workout #1 is completed, felt awesome to do so, but no doubt, looking forward to upgrading and improving the “exercise studio” to every ones viewing pleasure.

I wanted to post the video to todays workout, so anyone who is curious what the 21 Shred Workout looks like, can watch in its entirety. After today, all the daily videos will be on our members page at http://www.whatsyour21.com and click on “shred heads”.  I am surprised (also concerned) that my legs are a bit wobbly now that the workout is completed.  Might have some soreness tomorrow that I have to work through.

Now that the workout is complete, I will finish my large glass of water, enjoy a hot cup of black coffee, then off to the Co-op to get some organic produce for my first meal at 11am.  Still not completely sure of its ingredients, a lot depends on what’s available there and looks ripe.  My goal is to make a green smoothie with almond/coconut milk, 1/2 avocado, 1/2 banana, spinach or parsley, hemp seeds, and maybe some mango or pineapple.

Anyone not familiar with intermittent fasting, remember to first:

  • welcome the feelings of hunger.  Science has already proven the benefits of this program for our bodies and mind, so this state of hunger was something modern man and women experienced and adapted to.
  • Don’t calorie count!  Remember, you are eating for only a 8 hour period, eat throughout the day foods that are low on the glycemic index (all explained in my book).
  • Stay away from “set meals” throughout the day.  Eat only as your body requires, just grazing on foods at intermittent periods.  Your last meal of the day is your feast!

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Fitness Over 40

The Recharge I Needed!

Last week, I was fortunate to arrive home safely from our trip to the Upper Peninsula of Michigan, in the Keewenaw, which is right on Lake Superior.  I have never discovered as much beauty in this world, until I visited here.  There is no question, my soul values time to be in peace and feel connected to the world around me.  Shuffling around on a crowded beach with thousands of people around me is no idea for me of a relaxing vacation.  Being able to take my coffee, sit quietly with my feet in the slightly cold waters of Lake Superior, surrounded by forests, wildlife, bald eagles, and just the calmness of the waters so gently washing up against the sand.  It is amazing out rejuvenated I feel after several days of this luxury.

During this time, it allowed me to focus in on “who is the person I want to be?”  It became ever so clear, when defining my passions in life, outside of family, more in line with my purpose, these are:

  1. health and fitness- regardless of my personal struggles in this area, it is still what drives me each and every day.
  2. Helping people- I never thought I was a true people person, since my personality is more of an introvert, however, that sensitivity is what allows me to see perspectives from other peoples eyes.  In my opinion, I don’t believe there is a better quality that could exist than the goal of always seeking to understand before seeking to be understood.
  3. Being an Entrepreneur- My mind never shuts down, it is probably just another situation that creates anxiety and the purpose behind my “whatsyour21.com”  I have taken up meditation, which has helped, but as soon as my feet hit the ground, my mind starts going a mile a minute.

All this, tied up neatly in a bow, lead to my www.whatsyour21.com.  I realized that if I can put myself out there as someone who can help people, I first need to learn to master myself.  This is my journey, this is my passion, this is my purpose!

Health and Happiness!

Fitness Over 40

Tomorrow: My life changes forever!

It has really been a mental warm up to get to this point, but I am ready for the challenge, and more importantly, the change.  Tomorrow morning will be my first day on my 21 Shred challenge, which is going to test me mentally and physically by going 21 consecutive days performing the 21 Shred workout program, and the 21 day nutrition plan that includes Veg-Aleo and Intermittent Fasting.  Truthfully, that is the easy part for me.  It is also the first time in almost 10 years that I will be refraining from alcohol for that long of a period.  It seems so sad to me to even write that, but it’s true.  But I am doing this for my children, and most importantly, my middle son with special needs, who needs his dad around for a much longer time.  He will be my motivation through this.  No doubt, I am excited, but at the same time, so nervous.  My anxiety has been a challenge to deal with, and the use of alcohol for almost 10 years has created that dependency that will be hard to break.

My hopes are that I will be able to connect with others who are going to be going through similar challenges, and we can all pull together to encourage and motivate one another to create this change that will hopefully be long lasting.  I have been around the block long enough to know that it takes 21 consecutive days to form a new habit, and at the age of 46, teaching this old dog a new trick will be nothing short of a miracle.

Tomorrow morning will be my first of the exercise program, which not having exercised rigorously for over a month, I am going to welcome the challenge.  My objective however, being that I have to do this for 21 consecutive days, I will have to remember to not completely exhaust myself in that I will create soreness that will make day 2 very uncomfortable!  I have my dumbbells, and I have my space cleared out to get this program under way!

This is a call to any out there like me, who have been wanting to overcome either a food or lack of motivation habit, and want to finish the year of 2017 in a stronger and healthier body.  Go to www.whatsyour21.com and consider joining the challenge with me!  The more we get together for support, the better chance of success we will all have!

Cheers to a healthy and happy rest of 2017!

Fitness Over 40

21 Days To Form a New Habit!

3tj4reAnyone else out there that can relate to this?  Had great intentions on that “beach body” for the summer, and here we are, end of July and you’re thinking, “well that didn’t go as planned!”  Yep, me too.  Took on a new job, this was the first time I worked full time while the boys were off, kind of just threw me off my game!

No more excuses!  We all can make them.  It’s time to get laser like focus and test our mental and physical capabilities by completing the 21 Day Shred.  This will be 21 consecutive days of 21 exercises, performed in 30 second intervals with 30 second rest, all body weight and some dumbbell exercises, performed in the comfort of your own home.  Live video feed for those that want to follow along at 5:30am EST or complete on your own time.  We will be tracking on our private facebook page and pushing and motivating each other to keep going!  In the end, 2 men and 2 women will be chosen by the group who represented the contest the best by logging each consecutive day, and being there to motivate and support the others.

In addition, the goal of the group is to make a few dietary changes as well.  This includes the follow:

  • No added sugar.  If the label says “sugar” do not consume!
  • No breads
  • No alcohol
  • No processed meats, crackers, cookies, or anything artificial
  • No dairy
  • No concentrated fruit juices

Think you can do it?  I am betting that as a group, we all can!  In addition, completing the exercises I have outlined will benefit in the following ways:

  • Spike the metabolism into high gear with 21 consecutive days of exercise.
  • Develop phenomenal core and stability strength
  • Develop a strong mental attitude
  • Provide support and encouragement for all contestants
  • Lay the foundation for new habits, since it takes 21 days to form a new habit.

Click here to view the contest details and see the exercises that will be performed during the 21 days.  There will be variation to the exercises, but all are of medium difficulty and can be performed by most.  How much determination do you have?  Enough to make it for 21 days?

I am going for it, and I would love to see you too!

Fitness Over 40

Setting the Vibe

Over the last year, I have attempted to incorporate this routine first thing in the morning, which I have found, really helps me get my mind into the correct state and help me be more productive and positive throughout the day.  I used to always wake up and watch the news, however, I simply can’t stand to turn on the news anymore!  I am so sick of all the negativity and bad energy that is occurring in this country.  I am not saying I don’t care or want to know about the current state of our country and world, unfortunately it just creates negativity and fear into the minds of society, and for me, it serves no purpose to fill my head with more anxiety.  Among all the chaos, I still have a family to provide for and a mission of my own to complete.

Before anyone else is awake, I go downstairs, I find my comfortable spot, open up my iTunes, and I have about 10 different selections of meditation style sounds and frequencies to get me into the right place.  Today was the 528hz frequency with ocean sounds and ambient sounds.  img_0267For the first few minutes, I really like to focus on my breathing, I follow a inhale for a 4 second count, drawing in as much air into my lungs as possible, then hold for 7 seconds, release all the air for a 8 second count, and keep my lungs depleted for the 4 second count before repeating.  After several minutes of that I just really try to empty my mind, which is nearly impossible, but I really just try to be in the moment.  As soon as a thought enters, and no doubt, 9 times out of 10 it is something that brings me anxiety, I will then do all I can to remove it.  It took me more time to be able to do this, but it is possible.  Usually my response when that occurs is to say to myself, “I am attuned to the frequency of my purpose” and this is usually effective at getting that negative thought out of my head.  Once I feel I have been in the completely relaxed state and emptied my mind, I finish with stating my gratitude.  Things in my life I am thankful for.  This whole process is about 15-20 minutes, but I will never question the effectiveness and benefits I receive from this almost daily routine.  If you are interested in learning the proper technique as well as the benefits to the mind and body, you can listen to Dr. Weill on Amazon.

I save a later post for how and why this practice is so important to the aspect of happiness in our lives, but for now, I would like to encourage you, that if this is something you have not done, to try to incorporate it into your daily life.

So this morning, after completing my meditation and proper breathing, (and my cup of coffee), it was time to hit the basement for my morning workout.  All I can say is, “man, I hope these get a little easier!”

7/25/17 Workout:  5 Rounds of:

  • 30 calorie row on the concept 2
  • TRX chest press with fly for As Many As Possible (AMAP)
  • 50lb kettlebell goblet squat for 10 reps
  • ab roller for AMAP

Ab Roller on Amazon for $17.99, comes with a knee pads (which is highly recommended!)

Concept 2 rowers never go on sale, so no need to keep waiting around.  It is the same price here on Amazon as direct from Concept 2.

TRX Home Unit is $40 off Amazon right now, that is an awesome deal!  I like the Home version since it comes with the door mount.  I personally screwed additional 2 x 4’s in my basement to mount off the wall which if you can do this, you will get so much more from your TRX!

Fitness Over 40

Tackling Monday Like a Champ!

Started the day off with a great workout, and had some wonderful food that nourished my body and mind! A successful day!

My post workout meal, with some Hemp seeds sprinkled on top of peanut butter and banana on Ezekiel toast.


Lunch time smoothie, letting the ground up chia seeds soak in water


Time to add some parsley banana and a carrot into my nutribullet


Afternoon snack was some rolled oats, almond/coconut milk with vegan protein powder


For dinner, after some carrots and hummus snack, had a bowl of my quinoa and rice with green beans and some wild caught swordfish. Oh that was so good!


Here’s to a good day! Onward and upward!

Fitness Over 40

Early Morning HIIT this 24th of July 2017

This morning completed 10 rounds of:

  • 150 meter row
  • 10 TRX crunches

Funny, after the first set, I was thinking “hmm, I might want to add another exercise to make this more difficult” well, by the 5th set, I was sucking eggs! Why I like this is that the concept keeps track of the entire session, so now my goal is to be able to complete faster than my 27 + minutes.  (The calorie is not cumulative, but per 150 meter.)

Here is a little summary of how things went.  Thank god it’s over!  Trust me, it is still embarrassing having my shirt off, but I guess its not where you’re at, it’s where you’re going!

Without hesitation, when asked what is the best fitness equipment to own, the first two things are the Concept 2 Rower and a TRX Suspension Trainer.  You can accomplish so much with these!

TRX is running $40 off right now!  That is an awesome price since I never see these things go on sale!

Fitness Over 40

Eat’n Clean Saturday

Had some really fresh and organic foods yesterday that left me satisfied, leveled out the blood sugar so had energy all day and just felt great!

Mid day snack was Ezekiel bread topped with vegan mayonnaise and spinach, sliced tomato (from my garden!) and avocado.  Washed it down with a ice coffee with coconut milk and some stivia


For dinner, I took out my container of my vegan black bean burger and cooked in olive oil. Topped with mixed greens, hummus, and cucumber(from my garden too!) in between two pieces of toasted Ezekiel bread! Cold beer to wash that baby down!

Have a healthy and happy day!

Fitness Over 40

The “Food-Like” Culture

As I write these food related posts, I must begin to explain that I too, like the rest of society, has been sucked in to the culture of “food-like” nutrition that has plagued our American diet.  I spend a lot of time discussing this in my book, since overcoming the addiction of what food manufacturers have created is by far, the biggest obstacle to overcome in the quest for proper health and nutrition.  So what is “food-like” products?  I would probably imagine by now you can read between the lines and figure out it is food that has been converted, processed, refined, artificially flavored, colored, and preserved and put into a very attractive bag or box, celebrity endorsed or just heavily promoted, and typically inexpensive food that sits on the shelves at your local grocery store.  I briefly touched on this in my last post about the meat industry, stating that 100 years ago, there was no such thing as any of the above listed items found in our food.  The introduction of all these chemicals have created a very unhealthy society, and it’s only getting unhealthier.

Unfortunately, as much as these products taste good, our society truly doesn’t understand the magnitude of the food they are consuming.  Again, pointing back to the fact that we have become so detached from our food, that we don’t even question its relevancy anymore to our overall health and well being.  To us, it’s about enjoying the taste, and providing the calories that our body and mind think we need.  I will spell it out right now:  THIS IS NOT FOOD!  I know that the old phrase, if it walks like a duck, talks like a duck; it’s probably a duck.  So you think to yourself: “it smells like food, it tastes like food, so it must be food!”  Unfortunately some truth there, but looking further into the industry behind that food sheds light on a completely different picture!  There is a great book by Michael Moss, called “Salt, Sugar, Fat,” which really opens the door to discussing how the food manufacturers are working to create a food so closely to have the same addictive properties as a drug.  By combining those three things into food, and at exact amount in order to create something called a “Bliss Factor” which creates this immediate pleasure to the system that says, “oh yeah! I want more of that!”  It is really funny to think about the idea that these food manufacturers are basically scientists that are in a lab, adding more of this, taking away some of this, adding this, and all in search to get you addicted to their product so that you keep coming back for more.  This is how sad our food system has become, it has pretty much gone away from the farm, and now is built inside a laboratory.

With this much effort put into creating an addictive food product, no wonder it is so hard to try and eat a well balanced and healthy diet! Not to mention, if you are a father like me, having 3 teenage boys who see these commercials and they see their friends bringing it in their lunch bags to school, they ride your coat tails to get some in the house. And of course, in a weak moment, you come home, you are hungry, it will take 30 minutes or so to prepare a healthy meal, so it is so easy to just grab that bag or box and eat a few, and a few more, and some more, and next thing you know, you have consumed the same amount of calories you would have consumed in that healthy meal you were about to prepare. So what do we do?

This was an area I had to discuss about more thoroughly in my book, since the psychology of eating plays a much greater factor in our food choices than simply the nutrition or purpose.  I (at the time of my vegan run) had to daily work on verbally announcing to myself when I saw a bag of something on the shelf or a box of something in the pantry, I had to tell myself, “that is not food!”  and I would have to search my house for something that nature had provided me, not the laboratory.  Simply put, the only thing I would allow myself to eat would be a food item where the ingredient, was the ingredient!  Make sense?  It had to in its natural form, a piece of fruit, vegetable, or something else that grew out of the earth, but not in a processed form!  If there were more ingredients than the ingredient, it was off limits!

This little activity actually began to give me power.  Sounds funny, but having the strength to say no to artificial food-like food and yes to something natural, even though I would go through periods of feeling hungry, this sense of inner strength made me proud of my decision and each time, it became easier and easier.

Try practicing this activity, and I promise you will begin to see improvements in your health and energy levels!