Week 3

Alright here are the week three results. First off I did go out of town this last week to Seattle, I can't say I did very well though. It wasn't a matter of eating bad as it was I just didn't eat enough! So this week I weight 172 gaining very little muscle and fat. Dan and I talked and realized that we are now behind our goal. We are going to drop the HST program and go to what we know works best. So my results should start to change drastically from here on out.
Recently we had a client in here who had gotten injured while training. They obviously weren't to excited about this. They got me thinking though. So I wanted to touch on my thoughts about this just a little. Now if anyone knows injury while training its me. I have had 3 surgeries on one shoulder in 4 years. I have torn my ligaments so much in one that it would no long hold my shoulder in socket, I have broken my arm arm wrestling, and then had to have the rod they put in my arm taken out. Injuries are a part of having a active lifestyle and training. We want to avoid them obviously, but remember even professional athletes get injured at the most inconvenient times. After every injury though I have loved proving to my self that I could always come back better and stronger. I mean right now I can bench more than 200 LBS, which is really good for having bad shoulders, but after surgery I was in golds gym only lifting the bar and STRUGGLING! It isn't always about getting to the goal, sometimes its just about the things your doing to get to your goal, that make it all worth it! The hard work you put into your goal is proof to your self on what you your self can accomplish when you set your mind to it. It's like that saying when we get knocked down, we get back up again. When we get back up come back better and more confident in knowing we can complete our goal even better than we had plan before we got injured. So message would be, there are no end points to our goals, just new and better ways to accomplish them.

Week 2 Finish

I did it! I cheated! I had doughnuts! I felt horrible after! I started to walk to my car and about lost all of them! There you have it my cheat for the week. So here is how I did this week. We were right about our pinches last week. They were a false pinch. With everything I am doing to my body, my pinches were way off. So I don't have an exact report to tell you this week. We figure I am gaining about 1.5-2 LBS of muscle. I do have to say this week was one where I wasn't as prepared as I would have liked. I did my best though. This week I will be leaving for my best friends wedding in Seattle. I have made sure that I will only miss one workout. I have packed all my food. So here's my little advice for the week. When your trying to change your lifestyle and maintain one. People will not accept it. It's sad that being healthy and doing things the right way has become the wrong way! Today's society do not understand, what I am doing, along with everyone else and does this. When I went shopping for my food with my BEST FRIEND, I heard your nuts and crazy. Rubbing it in that he got to eat whatever he wanted. I know what I do is out there, and crazy! I laughed with him, because he's exactly right I am nuts and crazy! I love it! People always in the end admire those who do such strict things in life and accomplish them. So remember no one will understand your goals like you do. Keep with it and be successful!

Mountains in Life!

I went on a hike today and I had some thoughts come to my mind that I thought would be good to share with all of you. I went on a hike up by bridal veil falls. The weather has been awesome for a good hike I recommend everyone get out and do something! As I was hiking and getting close to the top of the mountain I had this thought come to me. As we start hiking we feel great and are very excited to get to the top. We go for a good amount of time, but towards the steeper parts we feel more like what am I doing? After a few breaks we are ready to go again. We may even hit a point where we think well actually I feel good I don't need to finish this (we become content). But if we decide to keep going we soon see how close we are to the top. That makes us feel ready to just get up to the top, but that can become the hardest part of the hike, because of how vertical it can get. As we push through it we get to where wanted to be and feel like we've really accomplished something good! My reward after was feeling GREAT! and just enjoyed the hike down feeling like I could do even more today! Same goes for our goals. We always feel that point were we can become content, or just want to feel like this isn't what I had in mind. If we choose to push through it though,k we realize our goal is always within reach. It does get harder before it gets much easier for us though. The rewards out weigh the hard work but a ton! Not only do you find something new within your self of accomplishment, but also after the rewards in your life, the down hill relaxing feeling of accomplishment is amazing! So before you decide your goal isn't worth it, remember the rewards that come from you pushing through the steep parts of your goal, then keep going!!

Week 1 Finished!

I just want to let you all know how week 1 went. Well I will start out with the cheats I had. Now they aren't going to seem like cheats to you, but they are only cheats to be because they aren't on my menu or I didn't eat at the right time. Saturday night I went out with a group of friends to get some sushi. I made sure though, that mine was all raw and now creams or fried on it. Dan and I just did my pinches. My results: 171.6 LBS which is a 4.2+ on the scale. 14.3% body fat, +.8%. Weird I know? I told Dan it's funny, because even when I know how the program works. I still have to play the mental game seeing number go up. We also noticed, that after winter I decided to lean out and loose all my winter body fat. I looked at what I weighed then 171.6 LBS with 17.6% body fat!! Now compare my numbers where I am now. It is very interesting how quickly we can change our bodies. It just takes hard work and dedication to your goal in order to reach it. There are reasons why everything is up there way that they are. So next week will be interesting to see what my body does do.

Low calorie day plus advice from a former body builder!

I decided I should talk about my low calorie day. I was also told I am to wordy so I am going to make sure it's shorter ;). I just want to start out letting everyone know especially my clients how amazed and proud of them I am and anyone else who starts and completes this program! This is very hard to do and you do have to put up with a lot! So I am really impressed with you all!! I haven't cheated yet so I'm clean there. Low calorie days though. I don't mind, but they are hard. I was hungry and very tired all day! The only plus I felt by this was not being as bloated! It still took a lot not cheat, one cheat could ruin the whole point of the low calorie day. I also learned yesterday by talking to a former bodybuilder that my weight training program may not be the best way to gain. Of course I asked what has he found to be most successful?? He said "nutrition 7 days a week!" there you have it success is upon this many have realized this. Follow the plan see results. Simple?

First Day on menu and in the gym!

Alright here's how the first day when. It wasn't hard at all with the foods. I ate exactly perfect and at the right times. There was one challenge that I did find through out the day. It is that when i am with clients, they happen to come at the time when i am suppose to eat. I did have to pay close attention to it. I was also use to being able to eat whatever was around. I didn't I only ate my food. Again what is the one thing that kept me going? BEING PREPARED! Honestly so many times if I wouldn't have had my food right there I would have just crumbled! The only mistake i did make through the day is I missed one of my scoops of my MRP. Oops?! So that is basically how my nutrition went today. Now the weight training. All I can say is WOW. I have never really felt the way I felt after this workout today. I am doing what's called the HST. It is designed to focus just on muscle building. To give you a brief overview of what it is. Basically you super set every major muscle group. You make sure to do heavy weights and go at a speed of 2/4/2. This means I go up really quick let it down 4 seconds and then back up. I do one set and some times 2, but you then do 15 reps. It doesn't look hard really until you do it! Holy cow i couldn't really grip anything before I was half way done! I couldn't believe the burn. Basically from what I get from it, is that I am building lactic acid in my muscles which is why its designed like this. I will build a storage and then next week use that one my other workouts. I am still trying to figure it all out, so I do hope I am doing it right. I am sure I will feel grand tomorrow. Anyways it really was a good day for the goal, so I head is down and I am still full on running at this!

Getting ready for the week!

Alright it's now Easter and with tomorrow being day one of my 12 week program, I am preparing mentally and physically. One of the biggest things that will make having and creating a healthy life style is by not being prepared. I have also been making sure that I look at how things are going without a menu right now. I try to find what are going to be hold ups during the program and what I am going to have to do to over come those things. With my life I am rarely home and drive up and down Utah county continually. With obligations and social life coming into play I really have to look at what I will beed to change in order to be successful. Although I haven't been on a menu this week it has been easier, but I have noticed that I feel just not healthy. To simply put it. I have been excited to get back on a menu and start hitting the gym hard again. I have noticed that not having a goal or something to work for makes it hard to workout. I feel more like I am running circles and just got NO where! So tonight I will enjoy our family Easter dinner and then go straight to making and preparing all my food for this week! I will have to carry around all my supplements around with in a gym bag. I make sure I carry around a cooler lunch box. Now I know most people wouldn't want to do this, but again with my life style it is the only way I know I can be successful. Mentally I know that I will need to focus on how I feel now. That isn't the best. So I need to make sure I get a good nights rest and then be ready for getting in the gym tomorrow. This is all hard work. It takes dedication and determination. I always tell my clients to think of themselves as athletes and to train as professional athletes. It takes some sacrafice to get use to this new life. It will be fun though I am excited. I will post one more blog after my day tomorrow and then continue to do this each week to let you all know how it is going.

Prep week

When I go into a build I make sure I go on a two week maintain. This is where all my favorite foods I've cut out come in every now and then. Not everyday! But I treat my self. I do put a little fat on and lose a little definition, but I know that it will all be coming off soon! I still make sure I train hard. When I am in the gym for these last two weeks I've been doing hard circuit training. I've also kept up on my runs making sure I don't get lazy. Once you've stop lifting and running it's way hard to get back into it. So I never consider my self not training. While I thought about my next goal I really thought what would make me most commuted to sticking to my goal. Because not even I always reach my goal. This time I thought with everyone watching me and Dan helping me this time I will have a little more responsiblity to finish it out strong. With that being said my goals for these 12 weeks are: put on close to ten pounds of muscle, and then get down to at least 10% body fat. Right now i'm sitting at about 168 lbs with 13.6% body fat. During this if you go to our facebook page total health and fitness USA you will see exactly what I'm eating everyday and what my workouts are like and what topform supplements I'm taking. Everyone always asks me how I do what I do, like how I eat so much and still stay so thin and lean. Through this blog I will explain what I am doing and why. This weekend I am just creating my game plan. I am thinking up to three weeks ahead of what I am going to do for my planned events. It takes that much planning when going on to these goals. I have to figure how I am going to have my food supply with me at all times and no excuses. So just keep following I hope we can all learn from this blog.