Day 4

Went out this morning at 730 for a quick ride.  The goal was High Intensity Interval Training (HIIT) and it worked. I rode 8 miles in 28 minutes with and average speed of 16.73.  Hammering for me. 

Ok, I've decided to look at my weight once a week and not be focused on weight. Also, that the part about diet is essential. Man, it is too easy to screw that up.  So, smaller portions, more meals a day, and clean eating are the keys there. 

Today:  Eat clean, work at the new job for a bit, and hang with Mrs. Ntckfit.

Later,

Day 3

Ok.  It's three days in and I'm feeling good.  Just got back from a 6 mile mountain bike ride with my bud in a place called "Vietnam".  No, not the country, but a parcel of land that was purchased exclusively for mountain biking.  And truth be told, it's one of the best places on the east coast to ride.  Very technical in parts, while in other parts, it's rolling trails. Good fun. Sweet workout.

 

This morning I did Chest and Back from P90X and that was interesting (for me).  The amount of strength I've lost is considerable.   As it should be because I've done squat for so long.  So be it.  Thing is if feel good, and that's the ticket. 

So I sit here and think that my birthday is coming up.  50  I wonder if I've done enough to be healthy.  Hmm.  Makes me think.  Truth is, its been a on and off eating well (clean) and working out for ages.  I worked out for two years straight and changed my body.  Big time.  But it all fell apart right around when I was dealing with my dad dying.   I lost the focus I had.

I hope that someone who reads this can identify with the struggle.  Fitness is a path.  Sometimes your find yourself on it and rock solid, other times you fallen in the rut on the side of the path.  Right now, I feel like I'm in the middle, maybe with some rocks that I can plow over on my mountain bike. 

Later,

Day 2

Well now, the day was a bit different than I thought.  My alarm did not go off as I expected it would (that has to do with my trying to set it last night without my new glasses on) so I got up late.  That led to eating late, then I had to get set and ready to go to my new job's HR department.  SO.... Mrs. Ntckfit and I rode in the evening = 12 miles on the road.

Truth be told, the ride was ok.  The roads were awful for half the ride.  But I got a good solid workout in.  I have to say that I feel good right now, out of the bike duds, cleaned up, and laughing at Mrs. Ntckfit.

I added a new widget to my blog from DailyMiles.com.  That's kind of cool.

Did you ever think that writing online would be a good way to motivate?   I recognized awhile ago that logging no matter how kept me on the path, so to speak.  So, I'll continue to blog away.

Eats: Clean and on target
Water: Some to go, but on target
Vitamins: Yup
Workout: Yes
Attitude: Positive and focused

Good Times!

Trip to the National Parks

Flight over the canyon

Grand Canyon

Right outside our room

On the road to Monument Valley

Mule Deer on the Bright Angel Trail at the Grand Canyon

Monument Valley

Arizona

Day One

I've decided to post what I'm doing to get healthy and to be consistent about it.  I look at the heading of the blog and feel that its as true today as it was when I wrote it: diet, working out, consistency, and determination.  The reality is that I have allowed other things to get in front of what is important - my health.  And that is not the way I want to live.  The fact that I've lived in a state of stress for too long (long story) has something to do with the falling off the cliff of fitness.  But that, in a way, is an excuse. So be it, I'm on the path again and feel good about it. 

I went for another mountain bike ride today.  33 minutes in the heat and humidity - nice workout.   Mrs. Ntckfit wants to do laps in the local pond here later.  Sounds good. 

Today:

Today: 181.6 BF%:   24 43.58 lbs. fat
Goal:   167.0 BF%:   18 30.06 lbs. fat

Goal calorie intake: 2400
Goal water intake: 72 ozs.
Goal Calorie Deficit: 500 - 600

This is the plan for the remainder of the year:

Cycle One: (3 Months)

P90X  -      Weight Resistance: Monday, Wednesday, Friday
                   Cardio (HIIT, mountain and road biking, swimming laps, chasing Mrs. Ntckfit) Tuesday,
                   Thursday, and Saturday  (Not doing the program's cardio bits)

Cycle Two: (2 Months)

P90X/Insanity Hybrid       Cardio and Weight Resistance as Above

Cycle Three: (2 Months)  Cardio and Weight Resistance as Above

Kettle Bells, TRX, WODs, Tabata fun

One of the things that I have in the quiver of programs is the Hollywood Physique.  It's a program that focuses on developing specific muscles that create the definitive Hollywood body - think Brad Pitt in Fight Club.  Now, I like the program for its focus on the creating of the body type, yes I'm vain, but the diet is wacked.  Eggs and more eggs ..... then more eggs.   I can appreciate that the protein is natural, that the focus on fats (animals?) is what they are after too .... but the diet is not for me.  I'll take parts of it and run with the things that I find helpful.  I like one of the things that they focus: slowing down and focusing on every single rep to the point you are totally wiped out at the end of the workout.

Ok, enough said for today.

Right.  I haven't posted all summer.  Like to think that was because I was too busy working out and stuff, but not so.  I was looking for a job. Still not a good reason, but I'll use it.  Oh, I got a job.

So, what have I done for workouts this summer? Hmm.  I went mountain biking, which is a blast in one of the best places on the east coast, a bunch.  I went for some road rides on the cape and around here.  I swam laps a few times.  I hiked the Grand Canyon for a hour, then a day later, Bryce, then later still, Zion.  Wow, that was amazing stuff.  A workout at elevation.  I have no wind.


My first view of the Grand Canyon:


So, I've been working out a bit, but it's not enough.

My weight today:  186.3 Body Fat 23%    Ugh
Goal weight:          167.0 Body Fat 18%

The trail on the Grand Canyon.

What is the plan?  6 meals a day.  Eliminate processed food and sugars.  A lot of load of water.  B12, Calcium, and Multi Vitamin each day.  Two workouts a day.  Alcohol consumption eliminated. Sleep 8 hours a night.

I have to choose a program to begin.  These are the options:  P90X, Insanity, Hollywood Physique, TRX and Kettle Bells, Turbulence Training ...... oh, the decisions.

I'll start out with P90X.  It's known and it works.  I transformed my body with it before.  Ok, that's the start.  Going to do early morning workouts.  Then have a post workout drink then breakfast.

Diet.  If I burn about 500 cals working out each day, my nutritionist says I should burn eat 2900 cals a day.  With a 500 cal deficit, to lose weight, that translates to 2400 cals.  I want to eat as close to paleo as possible but found it to be tough.  I'll start that again too.

Biking in The Fingerlake Region of New York

Wow.  This place is designed for road biking.  Open roads, no cars, really, and great sweeping views of farmland and the lakes.  Sweet.

Road yesterday for an hour and ten minutes.  Today, 50 minutes but about twice as hard.  Good workouts both.

Twenty Minute Run Foot Feeling Fine

In from a run.  Gah.  The head is not in it and that has to change.  Ran for twenty minutes and walked for ten.  Foot feels fine. I have yet to hit a consistent stride diet and weight resistance wise.  It's a mind (*&k what stress can do to you.  And what is odd is that - actually not odd - but the lack of motivation is linked in a way.  But I did something today and will again tomorrow.  

What is so fu*&ed about this general malaise is that it is not who I am.  It's not.  And I hate it.  Hate it.

Well, I feel good now, sweaty, and out of shape.  A stumbling start, but one nonetheless.

Sping here

Went for a run walk today - Total time running 19 minutes.  Our for about 35 minutes total.  The foot still "feels" which is odd and not to descriptive.   But the pain is gone.  This slow road to building up the bone in the foot is working. 

Last week was great diet-wise. 

More later,

April 26th

I have not been posting as I might.  Lame.  Well, the protocol for the foot injury is on track  Ran for 17 minutes and walked 22.  The goal is to stress the foot and to have it being to build up more strength within the bone -I know what I've done over the years - too much too soon - and it leads to stress fractures.  Screw that this year.

We went to the Turks and Caicos Islands for vacation and I got some great sailing in. Also worked out in the gym three days and ran the protocol for the foot.

The meal planning is going a bit primitive.  No sugar.  No wheat.  No dairy.

I recognize that getting back on the proverbial path is a mental thing more than anything.   About a month ago, I was sick of sitting on my ass.  Same today.  It feels great to be out.  Im breaking out the mountain bike this weekend.

Later,

P90X and Ab Ripper X

Finished another day one.  Funny thing about this path I've found myself on - I have the knowledge of how to get in friggin good shape but choose not to. And I have to ask myself, why?  It's to do with laziness, for sure.  Its also due to the patters I fell into.  The fricken broken foot for three months derailed me. Then there's all this work shixnit.

Im sick of the frickin reasons.  Im sick of the excuses.  I tired of feeling like crap because of the way I ate, slept, or  - you name it.

It's spring time now and I'm ready to restart

I'm working on my foot through a protocol established by a sports medicine podiatrist out of Brown University - with the hope that the fricken foot will heal in total.  Intervals are NOT going to be running anymore; I foresee road bike work.  The mountain bike season is here.  I live 5 minutes away from some of the best trails on the east coast.

It's time.

Im in with both feet.  

P 90X and a run

Went for a run this week, foot feels fine.
Completed Chest and Back for P90X today.

Yoga App

Oh, I forgot to log my yoga workout over the weekend.

Good times!

Fit Deck Core and Legs

I have this app on my iphone that is a virtual deck of excersise cards.  I choose core and legs for the first workout.  Feel pretty good.  What is weird is that my foot is kind of numb.  Hmm.  Have to veerryy careful.   

Working out tonight was a great stress reliever.

183
24%

Back at it

Well now the ole ditch at the side of the path was a big one.  I can go on and on about my foot - which didnt resolve until October .....  enough.

Mrs. Ntckfit and I are on the plan.  Surprisingly, I worked out two times in one week, which is lame on the outside, but based on where I was, it's a start.  


What's interesting too is that the old shoulder is acting up a tad.  Last time this happened my shoulder froze.   That will not happen again, as Im stretching it like all get out.

The vitamins are on board, the whey protein after workouts, and just watching the food intake.  On the path again.  Feels good.