The Three Week Challenge

So I've been getting a bit bored with my gym routine and wanted to change things up a bit. I'm constantly looking for something new to "get into." This time, I'm going to see how fast I could lean out by following a healthy, smart plan. For the next three weeks I will be following a strict low-carb diet while performing a whole new workout program.I'll be tracking progress on the blog and posting pictures to show progress at the end.

My starting point:
Weight 160.8 lbs
Body Fat 9.7%

For the last two months, I have been focusing on building lean muscle by performing my exercises with light weight and high reps. What I have been doing was working, but now it's time to switch things up a bit. Yesterday was day 1 - started off good and strong. The lift isn't what I've been accustomed to, so after completion I really didn't feel like I taxed my body enough. The program calls for two days of cardio and upper body exercises, and two days with cardio and lower body movements.

Yesterday's workout consisted of:
15 mins Bike

25 reps Dumbbell Chest Press
20 reps Single Arm Dumbbell Row
20 reps Military Press
25 reps Biceps Curl
20 reps Triceps Kickbacks

10 mins Jump Rope

25 reps Dumbbell Chest Press
20 reps Single Arm Dumbbell Row
20 reps Military Press
25 reps Biceps Curl
20 reps Triceps Kickbacks

Today calls for more cardio and lower body exercises. Wish me luck!

What's This Ringing In My Ears?

When I first started working at the gym over two years ago, I pretty much took on any job opportunity I could get my hands on, whether it was checking the equipment, reorganizing the floor pieces or picking up a large group class to teach. Yesterday I took over the class I started with back in my very rookie days as a trainer - and I'm pretty sure I scared 15 out of the 16 women in the class with my music selection.

Yesterday's playlist consisted of the following songs:
Calvin Harris - You Used to Hold Me
Icona Pop - I Love It
The Fratellis - Chelsea Dagger
Bayside - Already Gone
Paramore - Emergency
AFI - Days of the Phoenix
Anberlin - Feel Good Drag
Paramore - Decode
Love, Robot - Criminal
A Day to Remember - Best of Me
Beloved - Insult to Injury
Black Tide - That Fire
A Day to Remember - All I Want
Cartel - If I Fail
Silverstein - Replace You

When Beloved's song came over, I walked over to one of my clients who was taking the class (who shares similar a taste of music) and said, "It's about to get heavy in here," and sure enough it did. One member gave me a look that showed her displeasure in the music as others stopped performing their crunches and started covering their ears. Needless to say, next week's playlist will be different, softer, and much more member-friendly, but I still might sneak in an "angry" song here and there.

Now Playing - Brand New - Jaws Theme Swimming 

Gotta Start Somewhere

"Onto the next challenge," is what I usually say shortly after completing another physical test. At first it started back in 2010 when I ran my first two half marathons. "On to a full!" I insisted (which turned out to be a mistake - my knees are just starting to forgive me) after completing the Disney Half marathon in January 2011. Once my full marathon was checked off my bucket list I moved onto body building where I competed in three shows in early 2012. This year called for my first triathlon (another Bucket List check-off) - the Nation's Triathlon which was an experience in itself.

So what's next? I would really like to complete the Spartan Trifecta (the Sprint, Super and Beast all in one year) in 2014, but first I have decided to run 50k (~31mi). Why? Because I feel like it's time to really start pushing myself. All my other races and events, I knew I would finish the challenge. Yes, that sounds a bit cocky and over confident, but it's true. Never in my training or during an event did I think that the forthcoming challenge would force me to stop. The closest I came was when I ran my first and only marathon. That was over two and a half years ago. I'm smarter, stronger and less ignorant than I was then, so I'm well aware there is a possibility I won't be able to finish the 50k, but I'm going to do everything in my power to cross that finish line.

So, my training leading up to the race will still include weight training four to five days per week as well as running three to four times per week. On Tuesday I wanted to set a benchmark 5k time. I must say, since running in the Tough Mudder a few weeks ago, I felt good. I ended up completing the run in under 29 minutes with and average pace of nine minutes per mile. Over the next four weeks I'll be using my elevation mask for my weight training and cardio and see how much my time improves because of the mask.

Mid-Week Musings

So it seems as autumn has finally arrived here in Jersey. Mid 50s all week and high 30s at night... now we're talking!It's hard to believe November is just over a week away...

A few things in the pipeline:

• Minus the Bear in NYC Friday night
• Family photo shoot in NYC Saturday
• First Halloween party Saturday night

Next week I must start my run-training for the Feb Frozen Apple 50k in Maplewood.  It seems that I keep taking my desire for a challenge to a higher level each time, but I'm not too sure how much higher I can go. I'm well aware of my physical limitations and 31 miles might be it. 

That's it for now... I leave you with this. What State Fits Your Mood -  I belong in New Mexico. I'll be looking for a place on Negra Arroyo Ln.

Now Playing - letlive. - Banshee

Weekend Recap: Muddy Edition

This past weekend I completed my first Tough Mudder with two active clients and one former client of mine. The four of us set out early Saturday morning to concour the event that last year jacked up my ankle, cost me a pair of Vibram Five Fingers, and had me carted of the course. At 8:20 am we set out for the 11-mile run riddled with over 15 obstacles - and we concoured! Two hours forty minutes later we crossed the finish line covered head-to-toe in mud, shocked (electrically), and in dire need of a hot shower. Unfortunately, the sweatband you receive as a finisher medal was lost, so I guess I will just have to do it again next year!

With the conclusion of the Tristate Tough Mudder, this year I have completed four races which is the most I've done in one calendar year. It all started with a Spartan Race in June, Warrior Dash in August, Nation's Triathlon in September, and most recently the Tough Mudder in October. What's on the agenda for next year, you ask? A 50k in February and then onto the Spartan trifecta - the sprint, dash and beast all in one year. Yes, I am crazy.

Now Playing Silverstein - In a Place of Solace 

19-Week-Out Training Update

As of this past Sunday, the triathlon is 19 weeks out and I still need a pool to swim in. The YMCA seems to be a bit pricy so I might have to look elsewhere... possibly the West Orange Community Pool. By next week I'd like to have this little "issue" settled so I can really start locking in on training.

Today was a bit light - lift session this morning and a 20 minute bike ride this evening. I was able to maintain an average of 16 mph on the bike for the 20 mins and got in just under 5.5 miles. I'd like to get my average pace up around 18/19mph as I feel I could make up some time on this part of the race.

Starting next week I will be locking into a new diet from our gym nutritionist Laura. We will be taking some before pics and then updates every few weeks. Ever since my body building competitions last spring I have been finding it hard to focus on my nutrition so I'm hoping working with Laura will be able to realign me.

Tomorrow calls for sprints with a chance of a light run at South Mountain Reservation!

Now Playing - Moving Mountains - Tired Tiger

137 and Counting

So I did the math today, and as of this past Sunday we are 20 weeks out from the big day. Most training programs range from 20 to 16 weeks out. Within the next month we'll be really kicking it up. This also means I might have to join a pool earlier than mid June. Those are precious days to train and I really don't have much time to waste. A YMCA membership might be in the works.

Today's workout was rough and it seems like that is going to be a common theme throughout the next 20 weeks. My goal was to keep the legs fresh for tomorrow's speed workout so I wanted to focus on upper body today, and here is how it went:

• 15 Bent Over Rows
• 15 Overhead Presses
• 10 Pull Ups
• 15 Push Ups

- No rest between each exercise
- 2 mins rest between sets
- 4 sets total

After the circuit I biked just under seven and a half miles in 30 minutes.

Tomorrow I'll be repeating the fartlek workout form two weeks ago and possibly adding an outdoor run since the weather will be nice.

Now Playing - Set Your Goals - This Will Be the Death of Us

What the hell is going on?

First someone decides to bomb the Boston Marathon earlier this week, ricin letters sent to Obama and now a massive explosion in Texas. I'm thinking we are all looking forward to some good news and the weekend.

Last Sunday, I went for a five mile trail run on South Mountain. One way to sum it up - hills. It seemed like every turn we made, another hill was waiting for us. The trail running will help build up more ankle stability due to the fact you have to stabilize each step more because of the terrain. After I injured my ankle last October in NJ's Tough Mudder, it hasn't been right since. Therefore, I will have to work hard in getting it stabilizing well again. Click here to see the details of the run.

Monday night I got the chance to see Muse at Madison Square Garden. They played for solid 20-song set and rocked MSG - it was a good time.

With Tracy away this week, I repeated our sprint workout from two weeks ago just to try and build up some more endurance. Yesterday was tougher than the first time partly because I had to do my runs later in the day and didn't have as much energy.

Today calls for a short run in Verona Park after work followed up by a lift day tomorrow and rest on Saturday before another long run on Sunday.

Now Playing - Silverstein - With Second Chances

Say it with me now - "Fartlek"

Fartlek - which means "speed play" in Sweedish - is a training method that blends continuous training and interval training. Basically when you hear this word, prepare for a great workout.

Tracy wanted to work more on recognizing different paces and yesterday was identifying my 5k pace. The workout "only" lasted about 25 minutes, but it definitely left its mark. We started with a five minute warm up, then quickly went into a much faster pace (5k-pace) for six minutes. After the six were completed, we slowed it down to a much more manageable recovery-pace for two minutes - which happened to be the shortest two minutes of my life (and kept getting shorter). After recovery, back up to 5k-pace for four minutes; recovery for two minutes; 5k-pace for two minutes; recovery pace for two minutes; 5k-pace for two minutes; crying in the corner for two minutes. All in all, I felt good once the run was over, but drained.

Today is an off day so I'll be able to give my legs a little bit of time to rest. Friday lift, Saturday rest, and Sunday long run most likely on the trails of South Mountain Reservation.

Now Playing - White Zombie - More Human Than Human


149 Days until the Nation's Triathlon

151... And Counting

One hundred and fifty-one days out from the triathlon. We're finally experiencing some spring-like weather in the area, making outside runs much more enjoyable. This past weekend flew by and unfortunately I didn't get a chance to get out and get some miles in. Yesterday I ran a short two miles (17:32) around South Orange and everything felt good. Tracy has already warned me I'm not going to like Wednesday's workout so that should be interesting!

My workout plan for this week is looking like this:
Tuesday - Lift
Wednesday - Run
Thursday - Run
Friday - Lift
Saturday - Rest
Sunday - Run

We'll see if this week continues to go as planed.

April 15 - Muse at MSG
May 17 - Birthday at Medieval Times
May 19 - Skate and Surf
May 25 - Attack Attack! at Gramercy in NYC

Now Playing - Bring Me the Horizon - "Sleep Walking"

Feelin' It Today

Yesterday turned out to be a painful workout day. Tracy (my trainer) called for a speed workout and that's exactly what we did. After our warmup we made our way outside in the parking lot corner for the first part of our workout.  We found a slight incline and walked out about 150 meters and sprinted uphill... nine times. The reason? Speed workouts are going to help me reach a faster "race pace" and build up more endurance for the long runs. Although the workout was short, it left its mark. Moving forward I'll be including these sprints once a week.

The second part of the workout consisted on finding a "tempo" pace - the pace I'll use once a week to log a few miles while pushing my pace. This tempo pace would fall between my race pace and long-run pace. Still working on finding it and establishing it, but tempo runs will be present from now on as well!

Tomorrow I'll try to sneak in a run before Sunday's long run - stay tuned!

Now Playing -  Calvin Harris - Sweet Nothing

Weekend Recap

So this past weekend I needed to get my first long run, which in reality, wasn't too long. I went up to South Mountain Reservation and ran four miles at a very slow pace as per Tracy (my run coach). We want to establish and build upon a slow pace to help make even longer runs more enjoyable. Typically I would have tried to push a 9-min/mile pace and would have been gasping for breath at the end. This time I ran an average of 11:09 min/mile pace and felt like I could keep going for several more miles. So, mission accomplished.

This week I'll go back to lifting some weights in a full body circuit I wrote up as well as get some more miles under my legs and on the bike. Stay tuned for more details as we're only 158 days away from the triathlon!

Now Playing - Set Your Goals - Like You To Me

Setting a Pace

So yesterday I met with my trainer Tracy (yes, personal trainers have trainers of their own) and we established a long distance pace to train at. This is a totally new approach for me as in the past I would just run as fast as I could for as long as I could and just work on getting the miles under my legs.

The way we are tackling this challenge is through a smart approach (one I'm not familiar with). Yes I've done half marathons before and even a full, but they were never fun or enjoyable for me. It's time to change that. This weekend I'll be going for a nice, paced, long run in South Orange and work to maintain my pace time. It's significantly slower than what I have been running, but what I have been doing in the past hasn't been working well for me.

There are 163 days left before race day with no time to waste. For all of those celebrating Easter this weekend, enjoy!

Now Playing - La Dispute - St. Paul Missionary Baptist Church Blues

The Next 48 Hours

... Are going to be rough. Tonight my roommate and I are going to see A Day To Remember in NYC as part of the Right Back At It Again tour. Tomorrow I'm working from 5:30 AM to 1:00 PM with two half hour breaks in there and then scattered clients until 9 PM. Thursday is just as rough, but at least I get out early to spend some QT time.

Now Playing - Parkway Drive - Anasasis (Xenophontis)
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Today's Workout: 20 min bike (4.85 miles) followed by a 1 mi run (7:53).

What did I get myself into this time?

In 166 days I will be getting ready to cross off another item on my bucket list - my first triathlon. On September 8th, I will travel down to Washington D.C. to compete in The Nation's Triathlon at the Olympic distance. This physical challenge is unlike any I've done before. The race starts with a 0.9 mi swim, then goes to a 26 mi bike ride and then concludes with a little over 6 mi run.

So it seems like my days pumping iron will soon transition to pounding the pavement and strokin' some butterflies. This transition will take some time, but I'll e sure to document it all here.

Today's Workout - Abs and 20 min interval bike ride (4.77 mi)

Now Playing - Coheed & Cambria  - The Afterman

 

End of Week Musings

The Anberlin show this past Wednesday was awesome! They had really good energy and stage presence and played some serious hits. 

This song, "Modern Age" was awesome! Give it a listen!

See more Instagram photography of mine here.
I had some good lifts yesterday and earlier today. I'm working on building up my muscle endurance so the heavy lifting is going away for a while... until the fall. Here's how they went...

Chest

SS
DB press 60# - 15x, 15x, 12x
DB Fly 30# - 15x, 15x, 12x

SS
Incline DB Press 45# - 15x, 15x,
Incline DB Fly 30# - 12x, 12x, 12x

SS
Cable cross over 40# 15x, 15x, 18x
Stability Ball Pull Over 50# 15x, 15x, 15x

Back

Lat Pull Down 100# 12x, 110# 12x, 120# 12x
Single Arm DB Row 50# 12x, 12x, 12x
Pull Ups 10x, 10x, 9x
Rhomboid Row 40# 15x, 40# 15x, 50# 12x

SS
Stiff Arm Pull Down 90# 15x, 15x, 15x
Single Arm Cable Row 60# 12x, 12x, 12x

Reverse Lat Pull Down 90# 15x, 15x

First Day of Spring

Spring has finally sprung, or at least it was supposed to, but it looks like Old Man Winter didn't get the memo. Some brisk temperatures are still lingering, but hopefully for not much longer.

Tonight I'm going to see Anberlin at Irving Plaza. It will be my first show in a while and the first of a few to come. Excited for A Day to Remember next week - hopefully I'll return without any battle wounds. Last time I was at Irving Plaza was for an Escape the Fate show in May 2012. A crowd surfer kicked the back of my ear and cut it open pretty badly getting blood all over one of my favorite shirts. I doubt history will repeat itself tonight since ETF and Anberlin are quite different.

_____________________________________________________

Today's Workout -- LEGS

Box Squat - 135# 15x, 15x, 15x
Dead Lift 185# 15x, 12x, 12x
Walking Rope Lunges 25# DB 30 steps 3x; 30 reverse steps BW final set
Leg Curl 70# 15x, 80# 15x, 90# 15x
Leg Extension 70# 15x, 80# 15x, 90# 15x

Cardio 20 mins

OK, so I cheated

Yep, I cheated on my paleo diet and caved in and had a protein shake. One of my favorite post workout meals in fact is a protein shake especially after a hard and heavy lift. I know this may sound like an advertisement for our juice bar, but having a protein shake after a workout reduces muscle soreness and fatigue, reduces muscle breakdown and increases overall muscle protein synthesis. Consuming the protein in liquid-form provides for quicker absorption of the protein in your body.

 Enough about my cheating... Paleo is going well... almost too well. I'm losing more weight than I expected and wanted to, so I'm going to try and tweak it a little more. I know that may sound ridiculous to some, but right now I want to maintain my current weight. As we get closer to summer, I see following the paleo lifestyle as an excellent way of cutting down for time in the sun.The reason paleo is working well is because it eliminates all processed foods... even the carbs. So breads, whole grains, rice, beans - all gone. All of my carbs have been coming from fruits and veggie so my diet has tighten up a bit.

I'll be doing measurements early next week and post if there are any significant changes in my body composition.

That's it for now... Tomorrow, clients, back, abs, snow. Stay strong.

Now Playing: Paramore - Hero (Electronic Cover)

Friends don't let friends...

Yep...leg day today!

Song of the Workout: Asking Alexandria - The Final Episode To fully appreciate this song you should turn your speakers all the way up. :)

Mid Week Recap

So the paleo diet is still underway (3 days down, 53 days left) and I have made minor adjustments since the first day.

In my first post I discussed how I was low on energy by mid-day and knew I needed to increase my carb intake. Since Monday, I've better managed an appropriate protein-to-carb-to-fat ratio and no longer feel the energy depletion. When I was on a similar diet for my body building competition last year, I felt very low on energy to the point where driving home from work at any hour was dangerous because I might fall asleep at the wheel. I've added more fruits and veggies and will be soon adding more healthy fats into the daily meals.

The weight is still where I want it to be, but I feel tighter and clothes feel looser. I know I'm burning/losing fat and building muscle again (which is good). My next weigh in won't b for another week and a half so keeping the meals up, hitting my calorie goals and managing cardio will all be important in the next several days.

Today's workout: Arms
Now Playing: Memphis May Fire - Without Walls