Fitness Over 40

Day 1 on 21 Shred: In the books

Like anything in life, the excitement of beginning something new helps fuel the motivation and ambition to succeed.  When that “honeymoon” phase wears out, it is what separates the doers and the not-doers.  So completing day 1 was a success, and I am proud of my accomplishment (more the decision to undertake this mental and physical challenge) and I will look to use the accomplishment as more motivation to keep myself going.

Took my son with me in the afternoon to shop for food at the wholesale club and our local farmers market for some organic fresh veggies.  Here was my list:

  • Coconut milk
  • vegan burgers
  • raw almonds
  • vegan vanilla protein powder
  • avocados
  • guacamole
  • wild caught swordfish
  • parsley
  • cilantro
  • organic corn
  • organic black beans
  • spaghetti squash
  • turkey
  • bananas
  • spinach

I posted my 21 Shred routine in the previous blog, so this one is dedicated to my “Veg-aleo” approach to my diet yesterday.:  All the times are “-ish”.

  • 11am: fruit and veggie smoothie with almond milk (no pic
  • 12:30: tried a new vegan burger and was impressed!
  • 2pm: handful of raw almonds and apple
  • 4pm: my favorite baja salad over whole sprouted brown rice and quinoa
  • 7pm:  turkey spaghetti in a bowl of spaghetti squash.
  • 9pm: fat burner tonic to cleanse the body

Now that the food intake is complete, nothing will be consumed(except for black coffee in the morning) until 11am the following morning.  Yesterday, I weighed myself at 227, which was about where I expected, but still hard to digest how fat I have gotten.

Definitely was sore this morning from yesterdays day 1 workout.  Wasn’t trying to go easy, but also wasn’t trying to kill myself either.  But no doubt, the glutes and hamstrings are sore, so needed a little more warmup this morning before Day 2 of 21 Shred.

Have an awesome day!  All recipes are posted on our private facebook page.  Register now at www.whatsyour21.com and use coupon code 21Shred for 50% off for a limited time.

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!

coupon1

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

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!

Uncategorized

Let the games begin…almost!

If you are like me, I can get inspired in a moments notice, and within the hour, it was like it almost never occurred.  I am aware that hitting that 40 mark is a game changer, and everything that “makes you a man” begins to slowly diminish.  Let’s face it, 100 years ago the average life expectancy of men was around 46, that is pretty depressing!  I am sure you can agree that in my mind, I still feel like a 20 year old.

So, this brings me around to the current post.  I know there are guys out there who have reached the 40 year mark and feel similar feelings that I do.  Even if you don’t, I would imagine that you still feel that hitting 40 took a turn of events in regards to your energy and activity level.  And like me, it would feel good to have that “inner drive” again and get up every day with the desire to conquer your goals.

Curious, any 40 year old guys out there relating to what I am saying?  In this day of community support through social media, what better way to get back in shape than to create a fitness group challenge where each day we can perform some basic exercises, calculate our points, and compete for the top 3 spots of the month for the cash winnings.

Introducing the Sisu Fit Games!  Some people might not have heard the word “sisu” and until my in-laws of Finnish decent introduced me to it, hadn’t heard of it either.  It means “perseverance, determination, guts, tenacity, stubbornness, and steadfastness.”  Basically the unwillingness to give up.  I love that word!  I learned that later in my life, that you must always possess some “Sisu” to accomplish anything worthwhile in life.  Now, here is our time to regain that inner and outer strength and compete in a friendly, supportive and encouraging manner.  Here are the details:

Eligibility:

  • Men 40 and over.  Must take a picture of drivers license(blur out license number) so that DOB is showing.

  • Classification of age group will be awarded points in the following manner:

    • 40-45 calculated points

    • 46-50 calculated points x 1.2 factor

    • 51-55 calculated points x 1.5 factor

    • 56 and over calculated points x 1.75 factor

  • Must have the ability to video record and post short workout segments for point verification.

  • Must have a distance tracking device via cell phone app or GPS monitor.

  • Must have a Facebook account.  Will be invited to our Private Group.

  • Exercise equipment needed:  Pull up bar and Abdominal Wheel (strength bands may be desired to help with assisted pull ups)

Rules:

  • Official launch date is September 1, 2017

  • Calender of exercises shown here: sept2017 

  • Each day on sisufitgames.com, a specific exercise will be assigned(air squats, push ups, plank, pull ups, 1 mile run, etc) with a directional video going over the details of the exercise, point value of completed repetitions, what is considered acceptable variations, and is not acceptable.

  • Contestants will have 2 minutes to complete as many repetitions(1 mile run n/a) in proper and acceptable form.  The repetitions must be video recorded with verbal time and date stamp.  All recordings must be from a side view(except pullups and ones noted).

  • Contestants are allowed to complete as many 2 minute rounds prior to 9 pm (EST) that evening as desired for maximum point values.  Only 2 minute video segments may be uploaded per time. Once round is completed, video is to be uploaded to the private FB page with point value noted.

  • Contestants must complete a point value form which will be provided with the exercise of the day, to be submitted by 9 pm that day the exercise was assigned.

    How To Compete In Sisu Fit Games

Log onto sisufitgames.com and go to the “EOD” page.

Screenshot 2017-07-05 10.03.11

You will see the EOD and instructional videos to complete each version Record and complete your 2 minute round of the EOD Click on the “Submit Your Points Here link Total your points for properly completed repetitions Screenshot 2017-07-05 10.05.05 Submit your points once entered Visit our Facebook page to upload your video of your 2 minute clip Official Rules for Standard of Conduct on Social Media Here Screenshot 2017-07-05 10.03.34 Post your video You may complete as many times during the day as you are able to Visit our Leader Board on Sisufitgames.com to see your ranking

  • At 9 pm on the last day of the month, winners will be announced.

  • 1st place: 50% of the jackpot

  • 2nd place: 30% of the jackpot

  • 3rd place: 20% of the jackpot

    • Jackpot amount is indicative of the amount of eligible contestants registered for that given month.

  • Winning distribution through Paypal or Visa Check Card.

  • Yes, I will be competing as well in the games, however, any personal winnings will be put back into the cash pot for the next month of competition!
  • To be eligible for each monthly contest, participant must submit entrance fee of $15 ($12 prize account, $3 processing) prior to the 1st day of each month.

To register go to www.sisufitgames.comDo you haveSisu_

 

Uncategorized

Afternoon Pick-me-up 

Have coffee left over from the morning? (Part of me feels like this is a dumb question since most people use Keurigs nowadays) I guess I am still old school (or economical) since I still like to brew a pot. Here is a filling afternoon mocha latte to add to your coffee:

  • 1/2 avocado
  • 1/2 or whole frozen banana for sweetness
  • 1/4 c raw non sweetened cocoa powder
  • 1 c almond or coconut milk
  • Teaspoon of vanilla extract

Whip up in a blender, enjoy!