Halfway Through Phase 1

I've just completed my first month of training, which means I've made it halfway through Phase 1.  During Phase 1, I'm really working on building mass.  That means lots of reps to failure in the gym and focusing on getting enough protein and carbs to keep my energy level high for training and recovery.

I'm noticing, though, that as I add inches of muscle without focusing on getting lean (yet), I feel uncomfortable in my clothes.  Everything fits a little tighter than I would like.  It's like the muscle is pushing my fat outward from underneath.  Ugh!  I weighed myself this morning and saw that I'm at 209 pounds!  Time to slim down or risk looking like a puffed up meat head!

I've also been feeling like I'm letting stress dictate my diet.  Things have been hectic at work and at home.  As a result, I recently realized that I'm shoveling into my mouth ANYTHING that is put in front of me.  Eating without discretion may be fun for awhile, but I actually get tired of eating after a bit.  I'm at that point now.  Last night as I mindlessly munched on my last few bits of pizza and drank a glass of wine, it dawned on me that, not only was I not being mindful of the tastes and textures of my meal, but I was actually ignoring that fact that I was not enjoying it.  Time to turn this bus around!

So, starting today I'm cleaning up my diet.  For how long?  Permanently!  I've the done the 28 days to this and the 30 days to that.  I'm ready to commit myself to an entire year of mindful eating and increased nutrition.  In fact, I'm so ready that I'm not waiting for the old New Year's resolution phase.  I'm jumping in now and foregoing all the sweets and goodies that surround the upcoming holidays.  With two weeks to the new year, I'm looking forward to waking up January 1 ALREADY feeling slimmer and trimmer and cleaner throughout!

I'll keep you posted and maybe I'll put up some embarrassing pictures soon.

Survived Week 3!

This week went well.  I'm really enjoying the rotation that I've set up.  I do two days on, two days off, one day on, one day off.  That means this week I hit the gym on Sunday and Monday then rested on Tuesday and Wednesday, worked out again on Thursday, rested on Friday, now I'll be in the gym Saturday and Sunday.  Those two-day rest periods really feel like a vacation!  Plus, this allows me to alternate which of my two workouts -- the pushing routine or pulling routine -- gets used just before a two day rest.  All of this translates into more rest for the muscles.  And as you may know, muscles grow when they're resting, not when they're working.

I start Week 4 tomorrow.  I'm excited about the fact that I'll have completed one month of my six-month challenge before the new year arrives.  No wimpy New Year's resolution for me.  I'll be well on my way by January 1!  Maybe I'll post some pics to commemorate the end of my first month at the end of next week.

Week 2 Complete

Another one bites the dust!  Week 2 is behind me.  I survived Thanksgiving without really overdoing it (although I'm still working me way through leftovers).

In fact, I decide this morning to re-dedicate myself to a clean diet.  The basic principles that I'm putting in place today (and of rest of my six-month challenge) are:

• Meals every 4-6 hours
• No snacks in between meals -- drink water/tea instead
• Last meal by 7 p.m. every night and no food after that
• Weekly 24-hour fast -- possibly two in later months
• Most of my carbs in the morning and post-workout, less carbs in the evening
• Focus on timing of slow-release and fast-release carbs -- fast in the morning and post-workout, slow in the mid-day and evening
• No alcohol, except for the occasional glass of red wine with friends
• No coffee, some tea -- especially herbal -- and lots of water
• Emphasis on creating an alkaline digestive environment through focus on vegetables at each meal with lean meats and healthy carbs

Customizing My Program

I'm halfway through Week 2 of my six-month program and I've taken stock of my starting point.  Assessing your starting point is an important step toward taking the most direct path to your goals.  Imagine mapping driving directions without having a point A to go with your point B!

My self-assessment tells me that I've maintained a fair amount of strength from last year's six-month stint in the gym.  Unfortunately, I've gained about 10-15 pounds of unwanted padding and have lost almost all muscle definition.  The silver lining?  The fact that I still have my strength means that I'll be able to build mass quickly and, with the proper diet, burn off the fat.  (Oftentimes, an initial lack of strength prevents early gains because I'm not strong enough to complete the training needed for growth.  Or I lack the supporting strength to complete heavy movements. For example, not having enough grip strength to crank out pull ups means my back can't grow because my forearms are weak!)  That's one important hurdle that I've cleared.

Pre-Turkey Day Fast

Thanksgiving Day is tomorrow.  Traditionally, Thanksgiving is a real challenge for people trying to eat healthy.  This year I"m being preemptive by choosing to do a 24-hour fast today as a counter-balance to any excess calories I consume tomorrow.

When I did my last "Six Months to Ryan Reynolds Challenge," I used intermittent fasting often to help me keep my diet in check.  It is also great for hydrating your muscles because you should be drinking a lot of water and herbal or detox teas on fast days.  Hydrating the muscles is important for muscle growth.  As you increase the water stored within muscle fibers, your muscles function more efficiently at a cellular level and you flush the toxins produced by the repair process that happens when you create micro tears in the muscle fiber through resistance training.

Another great result of fasting is that, even though you are drinking lots of water, your body naturally expels some of the water held between your muscle tissue and your skin (subcutaneous fluid).  Reducing this type of water retention can do amazing things for how lean you look.  Suddenly, you can see veins you didn't know you had and small muscle definitions that weren't visible before.  Some folks have designed elaborate systems of reducing water retention to look their best at bodybuilding contests or on beach vacations.  A 24-hour fast gives you a similar effect -- though not as dramatic, maybe -- without the risk of dehydration.

If you would like to read more about my experience with fasting, please read this.

Week 1 Down!

It's always tough to jump back on the wagon, which is why the first ten days of any new diet or exercise commitment are so important.  Those first few days are painful.  My body might not be used to the strains of the new exercises.  My mind will need time to adjust its habits to fit my new diet and schedule.  But once I've cleared those early hurdles, momentum builds.  Pretty soon, I'm in full swing and the new regimen starts to feel natural.  Then I start to feel my strength come back and my clothes start to fit a little better.  After a month, I'm hooked and I can see the next several months stretching out in front of me like an open field with only a few, minor and unexpected obstacles.  By that point, though, these obstacle will be easily overcome and they can't stop me from roaring on towards my goals.

It might seem funny to start thinking about sunny summer days on the beach now in drizzly November. But I've learned over the years that I respond best to a long-term goal with a clearly defined plan.  Once I have that in place, I just follow the plan.  When I feel low motivation, I turn off my mind and just follow the plan.  When I'm too busy or stressed to think about my health, I get creative and figure out a way to simply follow the plan each and every day.

My first week is complete.  I made it to the gym on Monday, Tuesday, Thursday and Friday.  I rested on Wednesday, played soccer on Thursday night for a healthy dose of fun, and spent quality time with friends on Saturday and Sunday.  I focused on eating more whole foods and keeping a solid balance to my meals.  I replaced most of my coffee with water and tried to reduce my snacking between meals.  These changes weren't drastic, just gently steering myself toward a healthier course.  The next few weeks I'll tighten the reigns a little more in an effort to prevent any major holiday binging.  By the new year, I'll already be well on my way to my goals!  Week 2, here I come.

First Two Days Complete

I know it may not sound like much, but getting back into the gym for two days in a row feels like the start of a major shift.  I was pleased to see that, although I feel out of shape, I haven't lost a lot of strength.  That means that I'll be able to make even bigger gains this time around and progress even faster toward my goals.  It's day 3 today, so I'm taking a total rest day.  The only exercise I'll do is take a long walk at lunch (I really enjoy slipping on my iPod with some cool Miles Davis and walking through the fall leaves).  I'll post again near the end of the week.

Time for a New Six-Month Challenge

OK, so there's been radio silence on my blog here for a while.  Summer came and brought some amazing vacations and lots of time outdoors with friends and family.  Throughout all of it, I was eating well and exercising regularly, so I felt great and looked fit.  Then at the end of the summer I seriously sprained my ankle in a soccer game.  Suddenly I couldn't exercise, couldn't run, well I could barely walk!  That threw me off and I got to feeling pretty low.  I'm not used to coming home from work each day and sitting on the couch for the evening with my leg up and an ice pack.  I was miserable.  No soccer!  No gym!  What was I going to do?  Dive into some snacks, I guess.  Pretty soon my diet was slipping.  Not too badly, but with the lack of activity, my weight crept up.  I needed to bounce back!

So, a few weeks ago I started my recovery.  I started to sloooowly clean up my diet.  Nothing drastic, just a little more mindful eating.  Then I started to gradually work in some exercise.  First walking, then a lot of walking, then short runs.  Now I'm back to soccer and just got back into the gym.  So, what's next?  Well, I'm goal-oriented, so I think another six-month challenge like I did last year.  This time, I'm starting a little earlier so I'll really be in full swing when the warm weather hits.  Plus, having a goal will keep my (somewhat) under control when the holiday revelry begins.  Starting tomorrow (mid-November) I'm embarking on another six months to Ryan Reynolds.  Maybe I'll tweak the name this year...I'll have to think about that.  Your suggestions are welcome.  More updates coming soon!  

Recovering from Weekends

I don't know about you, but for me weekends are the biggest wild card in my diet and exercise plans.  I can go through a whole week eating right and exercising ever chance I get, then...the weekend hits and everything is suddenly out of my control.  My weekends are almost always filled with social engagements that involve eating and sitting, sitting and eating.  As a result, I've recently developed some strategies for minimizing the damage.

1. Get Involved in the Plans

I try to sway the plans whenever I can to include a few simple elements.  I've found that these elements are much easier to achieve during the summer months.  Basically, I try to move the events outdoors (usually a park or a backyard), I try to work in some barbecuing, and I make sure that kids are involved.  Here's my reasoning for these choices.

Veggie Fajitas

This recipe is so simple that it doesn't even feel like a recipe, but it's great for a hot summer night when you might not really want to stand over the stove for hours.

First, start by slicing lengthwise some red, green and yellow bell peppers.  Then, slice up an onion and chop a handful of cilantro. (Make sure these are all organic!)  Marinate the peppers and onions in a ziplock bag with some organic soy sauce, cumin and a pinch of cayenne pepper for a few minutes up to a few hours.

Second, toss a spoonful of ghee into a pan over medium heat.  Once the ghee has melted, throw in the peppers and onions to sauté for a few minutes until they are soft and cooked through.

Third, heat a spelt tortilla in a dry pan.  (Trader Joe's makes a yummy, chewy spelt tortilla...of course, you could always go totally primal by skipping the tortilla all together and just wrapping your fajitas in a fresh, clean lettuce leaf.)

Fourth, assemble by layering your fajitas on your tortilla, then tossing in a dash of the chopped cilantro.  Another "must have" is fresh, organic pico de gallo and guacamole (my Whole Foods carries a local brand called Casa Sanchez that is amazing).

For a meatier variation, you could throw in some strips of chicken breast or flank steak marinated in a ziplock bag with a little organic soy sauce, worcestershire sauce, crushed garlic and cumin.  Really, the possibilities are endless.  I usually throw in any meat and vegetables that have been sitting in the fridge to long to be ignored.  Be creative and enjoy!

One Key to Success: Adaptation

"Adapt or perish, now as ever, is nature's inexorable imperative." - H.G. Wells

I'm learning that staying fit with a new born in the house is all about flexibility and adaptation.  When I started this program I was going to the gym regularly in the early morning hours before my household was awake.  I was able to tightly control my meals -- both in what I ate and when I ate it.  I had set times for bedtime, waking and naps.

Now,  that's ALL out the window!  My household is a 24-hour operation.  Feedings and diaper changes happen around the clock.  My older daughter wakes up a random nighttime intervals to complain about growing pains in her legs.  Most of my meals are eaten standing up -- often while holding the baby or hassling our older daughter to please, please, please just eat one spear of asparagus in order to earn the reward of dessert.

Week 20 Photos

I'm barely hanging on to my routine at this point.  I'm juggling my increased workload, newborn baby and a few visits from lovely house guests.  Still I'm getting in a few good workouts a week and I'm keeping a pretty good handle on my diet.  I'm thinking, though, that I'll extend Phase 3 for another month or two to make up for the fact that I haven't been able to be as strict as I wanted to be.  We'll see how the month of June goes!

Here are some recent photos to prove that I haven't complete lost my fitness level.  I'm staying lean, but not quite as lean as I think I should be getting during this phase.

Easy Spinach Omelette with Scallions and Salsa

 As I've started to cook more and more with clean, healthy ingredients, I've started to really believe that cooking by color is the way to go.  The concept is that a meal will have a good chance of being a healthy balance of macro and micronutrients, vitamins, etc. if it has a variety of vibrant colors.  Cooking this way is easy and really does produce some tasty, healthy meals.

Think about it.  A paleo/primal meal will most often be a combination of organic meats, vegetables, fruits and nuts.  This combination avoids the dull browns of factory-produced meats (which have a lot less color than their organic counterparts...unless some scientist has added an attractive color through chemicals--a common practice in fish and beef) or the blah beige and bleached white of grains, breads and rice.  If the colors don't jump out at you, you should really rethink what you're eating.  Natural food is meant to be naturally attractive.  That's what made people want to try the first bites of these foods thousands of years ago.

As an example, here is a dish I whipped up with some leftover ingredients based solely on their color:

Phase 3: Just 1.5 Months Left!

In the last few weeks, my topsy-turvy schedule has taught me some important lessons about flexibility when it comes to diet and exercise.  I thought I might share a few here:

1. Try a weekly view
Many diets or exercise programs work on a daily schedule.  While there is some logic to taking things one day at a time, I'm finding that when your life feels like a colossal blur it can be hard to maintain daily consistency.  Rather than put myself under the stress of trying to complete "X" workout on "X" day and plan out my breakfast, lunch and dinner, I have taken a step back to gain some perspective.  I try to think of my nutrition as a weekly endeavor and I try to make it to the gym a few times each week.  The benefit is that I never feel like I "missed" a workout...I just moved it to another day of the week.  And if I have a day where I indulge more than normal at my meals, I simply try to be more careful on the two following days.  The result is that I have some leeway to absorb life's ups and downs without feeling overwhelmed or completely losing sight of my goals.  (Plus, it makes these crazy goals much more acceptable to my family because I'm never going nuts saying that I absolutely HAVE TO make it to the gym today or I cannot POSSIBLY enjoy cake and ice cream at a social gathering.)

Hiatus is Over

April and May have been pretty crazy around my house!  Throughout April we were busy trying to get ourselves organized for our new baby's arrival.  Then, on May 9th, we welcomed Baby Maya into our lives.  Since then, my enjoyment of our newborn has only been interrupted by a recent change in my work schedule that has me flying back and forth across the country on back-to-back red eyes, working 12 and 18-hour days, and losing sleep while I toss and turn thinking about my exploding "to do" list.

Throughout ALL of this, I am hanging on to my fitness goals by the skin of my teeth!  I'm making it to the gym only 2 to 3 days a week, so I make sure to give 110% when I'm there.  I haven't had a lot of control over what or when I get to eat, so I've incorporated a lot of intermittent fasting to try to span the gap between healthy meal options.  Overall, I'm still on track!  I'm still getting leaner week by week and definitely getting stronger.  I'm still motivated and I'm finding that I value my workout time more than ever as a chance to turn off my mind and experience the flow of movement and music that happens when I turn on my iPod and get to work.

I've really missed writing for you folks...really missed it!  But I'm happy to say, "I'm back!"  Please keep an eye out in the next few weeks for some great posts.  More workout ideas, more reflections, more photos and progress reports.  I'm sorry for the "radio silence" over the last few weeks and I hope we can pick up where we left off.

Week 12 Measurements & Photos

I'm half-way to Ryan Reynolds! Woo hoo!

I meant to post these measurements and photos last week when I took them on March 29, 2011, but I've been having trouble syncing my pics and I been too busy to write. Nevertheless, I'm back in action. I've decided to start posting measurements every two weeks instead of weekly now because I'm not seeing any macro changes in body composition at this stage. In fact, my weight and measurements have really stabilized. Notice I didn't say they "plateaued" because when I put on clothes or look in the mirror I'm still seeing incremental progress. So, I'm still happy with my progress and continue to feel motivated to push forward.

Without further ado...the measurements and photos:

Fitness is NOT Healthiness

Let's talk for a moment about the difference between "fitness" and "healthiness." I think that the distinction is very important. Especially because we have all been seriously brainwashed by the advertising and media that constantly screams at us with promises of having both..."Get fit and healthy, now!" "In just 6 minutes a day, you can have that fit and healthy physique that will have the guys/ladies taking notice!" Blah, blah, blah!

I would propose that physical fitness is a state of having the physical ability to perform at a certain level. For example, Lance Armstrong...physically fit, enough said. Achieving a state of physical health, on the other hand, requires a less performance-based measurement and more of a holistic understanding of the continuous inner workings of these glorious bodies of ours. When your body is in a healthy state, it is free of illness and disease, it is digesting efficiently, sleeping well, and properly balancing hormone levels in a sea of constantly shifting currents. My point in making the distinction between fitness and healthiness is that, while they often come together, that is often not the case.

Overcoming Fatigue for Breakthrough Results

I recently had an experience that is rare for me in the gym. I picked up a pair of the heaviest dumbbells that I knew I could lift in an incline bench press. I pressed the weight for five repetitions with no trembling or stalling. What happened next totally puzzled me. After a minute of rest, I picked up the same weight, lay back on the bench...and froze. I was completely motionless and totally unable to press the weight! My first thought was, "So this is what temporary paralysis feels like!" I carefully put the weights down and lunged for the next dumb bells down the rack (5 pounds lighter) and...same thing. Again, I put the weights down and grabbed the next lighter weights...finally a shaky, quivering five repetitions. Ugh!

What happened here? My mind knew that I could lift the weights. I had just pressed the heaviest set for 5 repetitions. I had spent the last few weeks pressing the weight that was 5 pounds lighter. And I knew for certain that the final set of dumb bells should have been easy, but why did I have such a hard time convincing my body of that fact? There is only one answer -- fatigue!

Go Back to Your Roots...Get Primal!

I recently read (and now I'm re-reading) The Primal Blueprint by Mark Sisson. I came across the book when I started noticing that a bunch of the fitness blogs that I read made regular references to it and to Mark's blog called Mark's Daily Apple. I strongly encourage anyone interested in health, fitness and clean diet to check out both the book and the blog.

Mark is an incredible guy who seems to spend most of his life either writing great fitness-related content or running shirtless around the beaches of sunny Southern California showing of his ripped abs and his frisbee skills. A former elite marathon runner and triathlete, Mark is now in his 50s and freely shares all the wisdom that he's gathered through years of serious training. The best part is that all his "serious" training has convinced him that we need to relax a whole lot more and enjoy the carefree fun of an active lifestyle without the pressure of stressful goals to lift x amount, run x minutes per mile, or weigh x amount. I'm totally on board with that!

Week 10 Measurements

The first few weeks of Phase 2 of my workout routine have been a lot of fun. I'm 5 sets of 5 reps for 2 exercises per body part. I take between 45 seconds to a full minute between sets and I'm shooting to lift much heavier weights than I did in Phase 1. It's crazy...I've really seen my strength jump! I've also seen some weight gain and muscle growth...slower than in Phase 1, but still progressing. My diet has really tightened up and I've moved to a completely paleo/primal eating style. (I'll do a separate post on that soon!)

Here are the measurements:

Weight = 194 (up 4 pounds)

Neck: 16.5 (up .5 inch)

Upper arms: left = 15.5; right 15.5 (up 1 inch)

Shoulders: 49 (no change)

Chest at nipples: 41 (no change)

Waist at navel: 31.5 (no change)

Hips at widest point: 39.5 (no change)

Legs mid-thigh: left = 23.5; right = 23.5 (up .5 inch)

Total inches: 254.5 (up 2.5 inches)