Friday, September 21, 2012

Today was a good day

After my change in mindset a couple of days ago, this morning I decided to get up and make myself (and my wife) some breakfast.  Nothing to fancy, just a simple breakfast that took only about 10-15 minutes to make. 

(low sodium salt bacon, eggs, toast, oatmeal and milk)
So after I got myself ready and walked our 3 dogs, I headed to school for the day to take my exam.  By 10:00 I was headed home to start my day.  I did my usual Friday routine which is mowing our yard.
(check out the calf muscles)
After my yard work was completed, I decide I need to get some more work in so I took my bike for a ride through the neighborhood and the biking trail. My ride took about an hour and I was able to finish 15 miles of riding. After that time to spend some quality time with the wife.
(I won this bike in a raffle at fat frogs in Chesapeake, Virginia.  Its a single speed Dasani bike and I love it )

Thursday, September 20, 2012

Back on Track

One of the hardest things to do when trying to get in shape or stay in shape is being consistant.  I once read that whenever you do something over and over for an extended period of time it becomes a habit.  Living healthy is no different.  But, why is it so hard to do, even for the individuals who are in shape, are into fitness and are already living healthy lifestyles.  The reason is DISCIPLINE.  You have got to be disciplined and you have to challenge yourself.  Your biggest competitor has to be yourself.  Yesterday I realized that I was not living up to my potential in many phases of my life.  I noticed that I gave myself excuse after excuse to just do the bare minimum.  So I decided to do something about it.  Today I decided that I would finish anything I started, so I figured today would as good a time as any to get back into the mode of being physically active on a daily basis.  I could wait to get out of school today so that I could get home and work out in my garage. and drink a smoothie that my wife helped me prepare by cutting and freezing fresh fruit.

Being a person who enjoys the healthy lifestyle and exercise, I know the importance of eating healthy and fueling the body properly.  I drank and protein loaded smoothie (along with other ingredients) before and after my workout.

(almond breeze vanilla milk, plain oatmeal, amplified wheybolic extreme 60 protein, wheat germ, flax seed, Greek yogurt, fresh fruit, ice)

(looks delicious)
So today decided to get my priorities back together by doing a chest workout and finishing with a 2 mile jog.  Below is my sequence of events for my garage workout.
Push Ups
3 Sets of 10 - - - Regular
2 Sets of 8 - - - Wide
1 Set of 12 - - - Close (Diamond)
30 Sit Ups on Flat Bench
2 Sets of 8 - - - Dumbbell Fly @ 35 lbs
30 Sit Ups on Flat Bench with 5 lb weight
1 Set of 12 - - - Dumbbell Flat Bench Press @ 45 lbs
1 Set of 10 - - - Dumbbell Flat Bench Press @ 55 lbs
1 Set of 6 - - - Dumbbell Flat Bench Press @ 65 lbs
30 Sit Ups on Flat Bench with 10 lb weight
1 Set of 12 - - - Dumbbell Incline Fly @ 30 lbs
1 Set of 8 - - - Dumbbell Incline Fly @ 40 lbs
30 Sit Ups on Flat Bench with 15 lb weight
2 Set of 10 - - - Dumbbell Incline Press @ 40 lbs
Max Push Ups - - - 15
2.26 Mile Run/Jog - - - 20:26 @ 8:53 Pace
What I enjoy about the area I live in is that there is a beautiful trail about 1/2 mile away from where I live.  There are always people out there fishing, reading, jogging, biking, walking, eating, playing with their dogs and just hanging out and relaxing.  Running this trail allows me to just relax and enjoy the scenery and get some good cardio for my heart without even thinking about it.
(starting point for 1.5 mile jog around the lake)

(finish point for 1.5 mile jog around the lake, you can see the starting point in the distance)
So if you have been in the same position I have and need a kick in the butt, this is your kick.  Get up, get out and reach for your goal.  Nothing will come to you if you don't put in the work.  Having dream, goal and aspirations are important, but trying to achieve those dream, goal and aspiration are more important.

Tuesday, September 4, 2012

Sunday, September 2, 2012

Protein Shake

I always try and drink a protein shake after my work out.  Its been about 2 weeks since I really exercised on a regular basis and yesterday I was really feeling it.  I tried to run for a hour but it only ended up being about 15 minutes.  I was so out of shape it wasn't funny.  I guess its true what they say, it takes a long to get in shape and not long at all to get out of shape.  Today I ran for 45 minutes at a slow pace just to get myself use to moving again.  Weird.

After my workout this is was I put in my protein shake.