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

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

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!