Warm Up and Stretch (always, always, always)

Coordination drills on the “Ladder“.  These are never about “just the feet”. It’s about the whole body and how it moves and the realization it will never be perfect.

THE Workout

4 rounds: 28 long, slow minutes

50 , 40, 30, 20 —  Double Unders on the jump rope

20, 15, 10, 5     —   Burpees to Box Jump 

20, 15, 10, 5    —   Jumping Pullups on the Rings

50, 40, 30, 20 —  Butterfly Situps (with bottom of feet touching)

It’s been a while since my stomach wanted to visually remind me what I had for breakfast.  The crazy irony, as hard as it was, I’m halfway through the day and I don’t feel sore.  My recovery rate is has improved signigicantly.  Granted, it took me about 6 minutes longer than it really should have.  It all comes down to the mental games my body throws at me.

Food: Breakfast: Protein shake  Snack: grapes  Lunch: Pork roast with carrots, onions, celery (homemade, no salt)

Water intake:  64 oz by 12:35 pm

March 2010 Before starting the workouts

Start:

• 244 pounds
• 34% body fat
• High Blood pressure (Dr. talking about meds)
• Poor resting heart rate – 85 – 95 bpm
• 41 inch waist wearing 42 inch pants
• 17.5 inch neck
• Pot of coffee per day
• Chronic lower back pain
• No physical endurance and everything else you can imagine with being obese.

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One Year Later:  

March 2011 - One year later

•  197 pounds – 47 pounds!
• 21% body fat
• Safe Blood Pressure
• Resting Heart Rate – 59 bpm
• 36 inch waist
• 16 inch neck
• 2 cups of coffee per week / 90 ounces of water per day!
• Strengthened lower back
• Can run a mile in 7:30
• Run 3-4 miles a couple of times per week.

I eat smart and healthy and I learned to get rid of the processed foods, high fructose corn syrup, and empty carbs. I’ve found my palate has changed due to eating vegetables, clean meats, and healthy snacks.

This has truly been an adventure one step at a time while modifying my lifestyle.  Hear are some more pictures to prove it!

Now I’m two weeks into this next level of training and I love it, but don’t mistake that as easy.

Brent has me doing handstands and handstand push-ups (pretty cool, cause I couldn’t have done that 6 months ago); some wicked sit-up combos that has him standing on my toes while I reach up and touch his hands at shoulder height; and a perpetual attack on my butt, more specifically, the glutes, hamstrings, and adductors (the muscles that let you squeeze your thighs together).

I’m already feeling stronger, I can run 3 and 4 miles without worry. I can push through some brutal crazy workouts. The single biggest change is the self confidence, being able to start the day with a win!

What a huge difference from a year ago.

Once I got back to Seattle I  get out and tried it again. No such luck!  I don’t know what is different, but in Seattle I just can’t get my breath.  I feel “heavy” when exercising in Puget Sound.

I felt light and energized in Boulder.  Granted the temp was about 70 – 72 in the morning so my back didn’t feel tight.  (I don’t like running in the cold – Back hurts, calves hurt, shoulder hurts).  Even though the air was thin, I felt like I could breathe.

I will admit, there is some sick satisfaction about getting my butt kicked and surviving through it.  My trainer likes to say “You’ve been living on the credit card of junk food and no exercise.  It’s time to pay your bills and get on a budget”.

I will admit, it’s been a little tough the last 2 weeks.  I”m getting sloppy with my food tracking.  This has been so important to look back at and see where I slip up.  Certain trends become visible.  Special events can be my weakness and it seems every few weeks has a special event.

I made my own fajitas but enjoyed 2 margaritas on Cinco D’ Mayo.  Wow, what a lot of sugar in those drinks.  It’s funny how my palate picks up on sugar and salt so quickly.  I had sushi this weekend and really noticed the sugar in the rice and salt in the sauce.  I need to refocus with some intensity to get through the next month.

On a positive note, I am happy that I’ve been on the road every other week since the April 1st and I’ve managed to still lose weight and eat healthy.  I totally skipped a dessert buffet in NY.

My toughest month: My next article…

Now, with that being said, I will admit that I’m at a point where I don’t always want to workout.  The overarching realization is that I don’t want to go back to where I was.  My pants are so loose, they can fall down.  My shirts fit better.  My back doesn’t hurt as much because I know how to hold posture and my muscles are strong enough to last all day.  Best of all…I just feel better.  I can’t convey the feeling in words but I feel more alive. My body feels awake! 

If your out there reading this wanting to start then go for a walk today.  Save some money, interview at least 3 trainers to find one that “clicks” with you, and start exercising and eating right. 

Maybe I’ll talk some about how I interviewed and found Brent in a later post.

Until then – Mick

I had the opportunity for some great fresh fish…fried; razor clams…fried;  I thought I was back in the south again.  Granted our coast is a little more small town, blue collar with fun, colorful people.  Eating healthy was tough and expensive.

The best thing for my health ended up being the relaxing walks on the beach and no laptop!

Anyone else having finding a lot of fried food out there?  Anyone needing to leave the laptop alone for a few days?