After a much needed rest, I returned to the gym today with incredible enthusiasm. I decided to let my body fully recover from last week's flu and all of the training I put it through over the last three months. I took six days off even though I wanted to train on the weekend. The break did my mind and body good.
I went into the gym early this morning to get in some cardio and hit the weights before my Muay Thai session. Felt great to wake up those muscles again. When it was time to get in the octagon, I felt like a kid. I grabbed the blocking pads and my boxing gloves and was ready for some serious business. It was another great session and it was good to be back in the cage.
After three days of barely eating last week, I've made a conscious effort to increase my caloric intake now that I'm better. One reason is that I don't want to lose too much more weight. I want to maintain my weight at about 210-215 but I still have a few percentage points of body fat to lose to reach the goal I set. Therefore I'm going to have to increase muscle mass while I continue to lose body fat.
I also want to feed my body with as many quality foods so that I have enough energy for my workouts. They are very intense and I have to make sure that I have enough gas in the tank to get through the 2-3 hours of work I put my body through. The majority of my diet consists of fruits and vegetables and I make sure to consume an adequate amount of protein. I try and eat the majority of my carbs in first half of my day and I am constantly drinking water.
It's good to be back in the gym. It's gonna be hard to beat the number I set at 99 workouts in a row. All I know is that today was day one and it felt really amazing to be back at it. I'm really looking forward to the summer training that lies ahead. Can't weight to start sledgehammer training, getting on the bike, playing some soccer and even training for the upcoming Spartan race that a few of us at Pump will be taking part in.
Hope your training is on point and if you ever need any help don't be shy to ask. I'm also offering my massage therapy services now. My rates are very reasonable and affordable :)
Until next time... Don't forget to breath
Mike
Monday, April 18, 2011
Wednesday, April 13, 2011
Workout 99
It's been an intense ride but the streak has finally come to an end. My plan was to get to 100 workouts in a row but as fate would have it, on day 100 I was sick as a dog :( Thoughts of trying to get a workout in still went through my head. However, logic made me think twice. My rule of thumb for training when sick is as follows; if it's above the neck I'll train but if it's below I won't. I'm not sure if I had a bout of gastro or possibly food poisoning, but there was no way training was going to help my situation.
I won't lie. I am kind of dissapointed that I didn't reach the century mark. I won't linger on it though because I am super proud of my accomplishment. To train 99 days in a row is not easy. Life gets in the way, muscles are sore but I managed to find a place for exercise every day for over three months. It wasn't easy. It took a fair amount of time management and drive. I can't think of a day when I had to push myself to train. My enthusiasm level has been very high. I've been very determined to reach my goals and so far so good.
I'm going to give my body at least one more day of rest. I'm still not feeling a hundred percent. I'm very proud of my accomplishment of 99 in a row but now I have a new goal... 100 in a row :P
I won't lie. I am kind of dissapointed that I didn't reach the century mark. I won't linger on it though because I am super proud of my accomplishment. To train 99 days in a row is not easy. Life gets in the way, muscles are sore but I managed to find a place for exercise every day for over three months. It wasn't easy. It took a fair amount of time management and drive. I can't think of a day when I had to push myself to train. My enthusiasm level has been very high. I've been very determined to reach my goals and so far so good.
I'm going to give my body at least one more day of rest. I'm still not feeling a hundred percent. I'm very proud of my accomplishment of 99 in a row but now I have a new goal... 100 in a row :P
Thursday, April 7, 2011
Month Three Weigh-In
Yesterday was my weigh-in. It's been three months since I set out on the road to reach my goals. Unlike my last weigh-in, I knew that my numbers were going to be on the right track. I've been getting a lot of comments lately about my "new look" and I must say it gives me the extra drive to keep pushing towards my goals.
Over the last month I have lost 11 pounds which brings me to my target weight a month early. I lost another 2% body fat and I am on track to meet my goal within the next month. My hydration level has increased with every weigh-in. I have made a conscious effort to drink plenty of water throughout the day. I rarely drink soft drinks or juice and I have been limiting my alcohol consumption. I reached my peak metabolic age which is 12 so I'm super happy that all of my hard work has paid off. Overall it was a great weigh-in and I had a smile on my face all day long.
I am approaching my 100th day of training and my enthusiasm for each session is still extremely high. I face every workout with high energy and am loving the fact that I have a sport to focus my training towards. I was going to reward myself with a new pair of boxing gloves when I reached my 100th workout. However, I was given a pair by the boss at work yesterday. Guess I'll have to find a new reward! I wasn't supposed to go into the gym today but I felt like a little kid with my new gloves. I just had to test them out and went in and had a good session on the heavy bags.
People have been asking me how in gods name have I been able to train so many days in a row. The short answer is that I've really been mixing it up. I rarely train weights on back to back days and I'm lucky to work in a gym. The long answer is that my motivation level has been very high and I have been very focused on reaching my goals. Over the last three months I've dipped my feet into P90X, discovered battle ropes and kettlebell training as well as Muay Thai. The best motivation of all has been training for Muay Thai. My coach is awesome and has really pushed me to my limits. It's nice having a training partner to keep you moving forward with your training.
With only a few more sessions before I hit the century mark of training sessions, I better figure out a new reward for myself. Would love to hear any ideas you may have :) Until then, guard your grill knuckle up.
Mike
Over the last month I have lost 11 pounds which brings me to my target weight a month early. I lost another 2% body fat and I am on track to meet my goal within the next month. My hydration level has increased with every weigh-in. I have made a conscious effort to drink plenty of water throughout the day. I rarely drink soft drinks or juice and I have been limiting my alcohol consumption. I reached my peak metabolic age which is 12 so I'm super happy that all of my hard work has paid off. Overall it was a great weigh-in and I had a smile on my face all day long.
I am approaching my 100th day of training and my enthusiasm for each session is still extremely high. I face every workout with high energy and am loving the fact that I have a sport to focus my training towards. I was going to reward myself with a new pair of boxing gloves when I reached my 100th workout. However, I was given a pair by the boss at work yesterday. Guess I'll have to find a new reward! I wasn't supposed to go into the gym today but I felt like a little kid with my new gloves. I just had to test them out and went in and had a good session on the heavy bags.
People have been asking me how in gods name have I been able to train so many days in a row. The short answer is that I've really been mixing it up. I rarely train weights on back to back days and I'm lucky to work in a gym. The long answer is that my motivation level has been very high and I have been very focused on reaching my goals. Over the last three months I've dipped my feet into P90X, discovered battle ropes and kettlebell training as well as Muay Thai. The best motivation of all has been training for Muay Thai. My coach is awesome and has really pushed me to my limits. It's nice having a training partner to keep you moving forward with your training.
With only a few more sessions before I hit the century mark of training sessions, I better figure out a new reward for myself. Would love to hear any ideas you may have :) Until then, guard your grill knuckle up.
Mike
Thursday, March 31, 2011
Stress Buster
Following saturday's amazing workout, I was riding an amzing high from training for two days. On sunday I was pretty drained and my body wouldn't let me do any weights. Instead I did a 45 minute cardio workout. This week I've been focusing mainly on Muay Thai but I've managed to get in a fair amount of weights as well as cardio.
I've been feeling a bit stressed lately due to my hectic schedule. I find that my training allows me to get away from thinking about my stressors and gives me added energy to face whatever life throws at me. When I'm in the gym, I focus on the moment. I put my mind on the next exercise. When I step into the ring the rest of the world slips away. If my mind drifts away from the task at hand, then I am opening myself up to get injured or even worse knocked out. I'm trying to transfer these skills into my day-to-day life. It is so easy to get distracted and not stay focused on the here and the now.
No matter how stressed I am, by the time I leave the gym I feel like a million bucks. I could walk in the gym feeling down or angry and every time I walk out I have a huge smile on my face. I'm looking forward to the warmer weather and being able to do some outdoor training. Some fresh air and sunshine will do us all some good after a long grey winter.
Mike
I've been feeling a bit stressed lately due to my hectic schedule. I find that my training allows me to get away from thinking about my stressors and gives me added energy to face whatever life throws at me. When I'm in the gym, I focus on the moment. I put my mind on the next exercise. When I step into the ring the rest of the world slips away. If my mind drifts away from the task at hand, then I am opening myself up to get injured or even worse knocked out. I'm trying to transfer these skills into my day-to-day life. It is so easy to get distracted and not stay focused on the here and the now.
No matter how stressed I am, by the time I leave the gym I feel like a million bucks. I could walk in the gym feeling down or angry and every time I walk out I have a huge smile on my face. I'm looking forward to the warmer weather and being able to do some outdoor training. Some fresh air and sunshine will do us all some good after a long grey winter.
Mike
Sunday, March 27, 2011
Best Workout Ever
Yesterday I had one of the best workouts of my life. I finally had a day off from work and school so I was able to train as long as I wanted to with no rush to be somewhere. I got to the gym and did a long warmup. I spent 20 minutes on the bike, 20 minutes using the resistance bands and finished the warmup with 20 minutes of stretching.
When my Muay Thai coach showed up I was ready to rock the ring. We spent the next two hours going through drill after drill. It was a very intense training session but it felt amazing. He pushed me past the mental and physical fatigue that hit me at about the 90 minute mark. I collected a few new bruises and I'm already looking forward to getting back in the ring.
Just when I thought we were done, my coach asked if I wanted to hit the weights. I still had energy and a bit of time so I said why the hell not. We killed it for an hour. What an amazing workout. When I left the gym I felt absolutely amazing. My body is pretty sore today but it feels great. That being said, I'm gonna jump on the bike now to get some cardio in for the day.
Mike
When my Muay Thai coach showed up I was ready to rock the ring. We spent the next two hours going through drill after drill. It was a very intense training session but it felt amazing. He pushed me past the mental and physical fatigue that hit me at about the 90 minute mark. I collected a few new bruises and I'm already looking forward to getting back in the ring.
Just when I thought we were done, my coach asked if I wanted to hit the weights. I still had energy and a bit of time so I said why the hell not. We killed it for an hour. What an amazing workout. When I left the gym I felt absolutely amazing. My body is pretty sore today but it feels great. That being said, I'm gonna jump on the bike now to get some cardio in for the day.
Mike
Wednesday, March 23, 2011
The Second Wave
In the fitness industry I like to call this time of year the second wave. The first wave is in January when people are trying to live up to their resolutions. The second wave is when the weather starts to get nicer. It's that time of year when the days are longer, the sun is shining and people start to think about shedding their winter coats... better known as the extra pounds they have put on over the winter.
People are all of a sudden in a major rush to drop weight so that they look great in a bathing suit. The major problem with people rushing towards their target weight is that they tend to starve themselves and over train. This may lead to reaching goals quickly but it also subjects you them injury and usually doesn't keep the weight off in the long run.
Take the time to map out an action plan that involves a balance of training and calorie reduction. Aim to lose about 1-2 pounds per week. With the nice weather around the corner, take the time to include outdoor activities in your program. The fresh air will help to shed the weight along with the winter blahs that come with our long winters. There isn't a rush to drop the weight. It took time to put it on and it will take time to lose it. Just try your best to stay on track with good eating habits and be consistent with your exercise.
On a personal note, I still haven't missed a day of training. It's been harder to squeeze in with my intense schedule but I've managed. I feel great despite a neck strain last week from Muay Thai and all of the bruises that have come along with my newfound training. I'm learning quite a bit and my trainer has really pushed me to my limits.
It's a real benefit to be in school for massage therapy. I have been fortunate to be on the receiving end of some great massages in the last month and they have made a huge difference. I had a massage that focused on my legs and holy moses did it have an impact on my kicking strength the next day at the gym. This past weekend we were thankfully focusing on the back and neck. What a world of good it did for me.
It turns out that I'm not the only person with neck pain lately. Most people have been coming to me with neck and upper back pain. If you are having any similar problems please get in touch with me and I will gladly try my best to take the pain away and relax those muscles for you :)
Until next time, bring your A game every day!!!
Mike
People are all of a sudden in a major rush to drop weight so that they look great in a bathing suit. The major problem with people rushing towards their target weight is that they tend to starve themselves and over train. This may lead to reaching goals quickly but it also subjects you them injury and usually doesn't keep the weight off in the long run.
Take the time to map out an action plan that involves a balance of training and calorie reduction. Aim to lose about 1-2 pounds per week. With the nice weather around the corner, take the time to include outdoor activities in your program. The fresh air will help to shed the weight along with the winter blahs that come with our long winters. There isn't a rush to drop the weight. It took time to put it on and it will take time to lose it. Just try your best to stay on track with good eating habits and be consistent with your exercise.
On a personal note, I still haven't missed a day of training. It's been harder to squeeze in with my intense schedule but I've managed. I feel great despite a neck strain last week from Muay Thai and all of the bruises that have come along with my newfound training. I'm learning quite a bit and my trainer has really pushed me to my limits.
It's a real benefit to be in school for massage therapy. I have been fortunate to be on the receiving end of some great massages in the last month and they have made a huge difference. I had a massage that focused on my legs and holy moses did it have an impact on my kicking strength the next day at the gym. This past weekend we were thankfully focusing on the back and neck. What a world of good it did for me.
It turns out that I'm not the only person with neck pain lately. Most people have been coming to me with neck and upper back pain. If you are having any similar problems please get in touch with me and I will gladly try my best to take the pain away and relax those muscles for you :)
Until next time, bring your A game every day!!!
Mike
Tuesday, March 8, 2011
Hard Work Pays Off
Today was my weigh-in day to see where I am in regards to my goals that I've set. My training has been very intense the past month so I was hoping to see some good results. The numbers made me very happy :) I dropped another 3% body fat as well as 5 more pounds which brings me exactly halfway to my goals. Over the past two months I've lost 10 pounds and 5% body fat. On top of it all I dropped another 7 years on my metabolic age so my metabolism is firing on all cyclinders. I couldn't be happier with my progress at this point. I feel great and I still haven't missed a day of training even though I've been very busy with work and school. When there's a will there's a way!
On a side note, I got to experience the positive benefits of massage therapy yesterday. In class on sunday we had to give and receive a 60 minute massage based on the needs of the client. I asked that my massage focused on my hamstrings and calves. I couldn't believe how relaxed my hamstrings were following the massage!
The next day I went to the gym and went through my kickboxing routine. I was blown away by the increase in the strength of my kicks. What a difference a massage can make! If you would like a massage please feel free to get in contact with me. I have a lot of homework in terms of actual hands-on practicing and it would help me just as much as you.
Mike
On a side note, I got to experience the positive benefits of massage therapy yesterday. In class on sunday we had to give and receive a 60 minute massage based on the needs of the client. I asked that my massage focused on my hamstrings and calves. I couldn't believe how relaxed my hamstrings were following the massage!
The next day I went to the gym and went through my kickboxing routine. I was blown away by the increase in the strength of my kicks. What a difference a massage can make! If you would like a massage please feel free to get in contact with me. I have a lot of homework in terms of actual hands-on practicing and it would help me just as much as you.
Mike
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