I like the variety of this video. Virtually nothing is repeated and each routine is 30 seconds on, then 30 seconds rest. I had to do a few exercise substitutions because I didn't want to get my heart rate too high, but I got it into the 130-145 range doing these routines. This video was a nice challenge and not over the top.
I know I need to get heavier weights because the 5's I've been using just are not challenging. I did this on purpose for week 1 so I can transition into two-a-day workouts without being so fatigued that I want to quit going to the gym with my wife. This has worked well. I will pick up some 10 and 15 pound weights to use. It will be harder to do this video next time.
Hardest exercise: One arm push ups (start with two arms but then lift one hand up.) Even though I have good balance, my wrists are just too weak to do this well. I substituted other push ups.
Favorite: Still the bicycle crunches and crunches using weights from side to side.
Tomorrow is day 7 - Legs. I will take my measurements on Wednesday and post them so you can follow along. I am still hopeful for very good news.
Not to brag (well, maybe it is!), but my wife noticed my stronger and flatter abs (long way to go) but that really makes me work harder. I've recently noticed and commented to her about weight she's lost all over, but especially in areas that she's been working on like arms (underside), waist and one that she didn't notice but I did... under her chin. Love the progress she's been making and I'm still hopeful that she joins me in the mornings to do the Supreme 90 Day, but so far she hasn't.
Tonight will be jogging on the treadmill (if it is cool enough at the gym) or elliptical and some weights.
Alright everyone... get moving!
Monday, July 11, 2011
Sunday, July 10, 2011
The S90D Nutrition Guide
I am still perplexed about the quantity of food the guide lists we should eat each day. I am full just eating 2/3 of the plan. For instance, this morning called for the hard boiled eggs and I only ate 4 of the 5-6+ they recommend. I am not Cool Hand Luke after all. Also did not eat the cereal but I ate a half a piece of lightly buttered whole grain toast. And despite being full from that meal, I just ate a half serving of cream of wheat. Now I am back to being very full.
Recipe
I made a slight modification on the cream of wheat that I thought I would share because it tasted pretty good:
1/2 cup water, bring to boil
add 1/2 Tbsp EACH flaxseed and wheat germ
add a little salt. taste and add a little more if necessary
add 1.5 Tbsp of cream of wheat
Stir to make sure you get no lumps
Add .5 Tbsp of real maple syrup (optional)
Cook a few minutes until right consistency
Pour into bowl and stir in 1 Tbsp of vanilla whey protein powder and stir until smooth.
I really liked the vanilla/maple taste along with the nutty elements of flax/wheat germ. Excuse me while I veg out from my carb-load meal #2...
Hey! Get moving!
Recipe
I made a slight modification on the cream of wheat that I thought I would share because it tasted pretty good:
1/2 cup water, bring to boil
add 1/2 Tbsp EACH flaxseed and wheat germ
add a little salt. taste and add a little more if necessary
add 1.5 Tbsp of cream of wheat
Stir to make sure you get no lumps
Add .5 Tbsp of real maple syrup (optional)
Cook a few minutes until right consistency
Pour into bowl and stir in 1 Tbsp of vanilla whey protein powder and stir until smooth.
I really liked the vanilla/maple taste along with the nutty elements of flax/wheat germ. Excuse me while I veg out from my carb-load meal #2...
Hey! Get moving!
Day 5 Supreme 90 Day Shoulders Arms
I woke up early to get this exercise in, despite being Sunday, and I was greeted with an easier workout than the workout from hell (Tabata Inferno). Well, easier in that it concentrates on my upper body strength and as a result it keeps my rate rate low. I wore my heart rate monitor (Polar FT7) for the first time during an S90 workout, and the only time it breached 120 was at the end when I was working extra hard and nearing fatigue.
Workout
It is obvious that I need more and heavier hand weights. I plan on buying 15s next because at times the 4s and 10s are just too light. I know... who would have thought that with me! I will be ready for the next circuit. Note that there is more continuous workouts with this DVD and fewer breaks.
Favorite: the early part concentrating on the abs. Nice variety.
Least favorite: Push ups that work the triceps. Hard to do!
Meals
My wife and I went out for dinner with friends and we continued with the eat-healthier plan we've developed. That means we order one regular (hopefully lower fat/calorie) dish plus a dinner salad and share both. So at Buffalo Wild Wings we shared a grilled chicken salad (mostly lettuce and chicken) and 12 wings with Asian Zing. Yeah, the sauce is bad for us, but the coating is pretty thin and we don't ask for extra. My wife's downfall is ordering popcorn at the movies. It is a battle at the counter, me:small, her:large. To date, the best I can do is convince her to share a medium with me. I really want to get her in the mindset that popcorn is a treat and not a meal! Especially after just having dinner. Hopefully she changes in the future. I am still proud of the weight loss she has had to date, but like me, has leveled on a plateau and needs to bump up calorie expenditure, and lessen intake.
We plan on going to the gym later today and are headed for our farmer's market shortly. Tomorrow's workout is the Cardio Challenge and I'm excited to see what is in store.
Keep moving!
Workout
It is obvious that I need more and heavier hand weights. I plan on buying 15s next because at times the 4s and 10s are just too light. I know... who would have thought that with me! I will be ready for the next circuit. Note that there is more continuous workouts with this DVD and fewer breaks.
Favorite: the early part concentrating on the abs. Nice variety.
Least favorite: Push ups that work the triceps. Hard to do!
Meals
My wife and I went out for dinner with friends and we continued with the eat-healthier plan we've developed. That means we order one regular (hopefully lower fat/calorie) dish plus a dinner salad and share both. So at Buffalo Wild Wings we shared a grilled chicken salad (mostly lettuce and chicken) and 12 wings with Asian Zing. Yeah, the sauce is bad for us, but the coating is pretty thin and we don't ask for extra. My wife's downfall is ordering popcorn at the movies. It is a battle at the counter, me:small, her:large. To date, the best I can do is convince her to share a medium with me. I really want to get her in the mindset that popcorn is a treat and not a meal! Especially after just having dinner. Hopefully she changes in the future. I am still proud of the weight loss she has had to date, but like me, has leveled on a plateau and needs to bump up calorie expenditure, and lessen intake.
We plan on going to the gym later today and are headed for our farmer's market shortly. Tomorrow's workout is the Cardio Challenge and I'm excited to see what is in store.
Keep moving!
Saturday, July 9, 2011
Possibly a Day Off
My body is pleasantly achy in my arms and shoulders and I am thinking of invoking the rest day I missed. I may still proceed to the next exercise later, and I am definitely doing a few of the ball exercises this morning to make my pelvis stretch out and feel good.
I am pretty sure I am in for a pleasant surprise when I weigh myself on Wednesday. My jeans are pretty loose. We'll see.
Last night we had pizza after not having it for 3 or 4 weeks. We used to eat it pretty much every Friday but I have been taking control of our dinner choices to have the family eat healthier. I ate fewer pieces than normal... only 5... plus a nice salad to complement it. A beer after we got back from the gym (yes, I am a glutton for punishment) did me in for the rest of the night.
At the gym I went on the elliptical and completed 2mi burning 400+ calories (if you really believe the numbers) and then hit a spinner for 15 minutes. Needless to say, these morning/evening workouts really make me tired.
Recently (even before Supreme 90 Day) I have been noticing developing biceps and my chest becoming flatter and perhaps a hint of firm abs starting to appear. I've never been a fitness nut, but I am liking what I am seeing. Based on what I see of friends' pictures my age on facebook, I am ahead of the game.
According to the nutrition guide with S90, this morning's breakfast should include muesli (don't have it) with milk and 5-6 hard boiled eggs plus one yolk. I think I will eat 3 eggs and a piece of whole wheat toast and eat some oatmeal with apple as meal #2. More poached salmon awaits me for lunch (leftover from yesterday). We might be going out for dinner but it will be easy to order grilled chicken breast with brown rice.
Recipe
By the way, here is how I cooked the salmon. Put a piece about the size of 12 ounces in a small omelette pan, add two bay leaves, sprinkle with a little sea salt, onion powder and garlic powder, and add buttermilk to go up a little more than half way over the fish. Turn the flame on high until it just comes to a boil, then turn it down to medium-low to just keep it at a simmer. You really have to watch it about every 90 seconds or it might start to boil again and you don't want that. Look at the bottom and when it turns to the pink/white color, flip the fish. This will make the temp in the pan go down again, so you might have to kick the flame up to get it back to a simmer. The total time per side will be about 6-8 minutes, and if your fish is very fresh, like mine is from Costco, you are looking to cook it to medium or medium rare. You can cook it through if you want, which would probably be about 10 mins per side. The idea is to cook it SLOWLY. It comes out nice and juicy and the buttermilk draws out any fishy taste. IMO, this is even better the next day eaten cold.
Hope your weekend is full of fun with family and friends. Keep moving!
I am pretty sure I am in for a pleasant surprise when I weigh myself on Wednesday. My jeans are pretty loose. We'll see.
Last night we had pizza after not having it for 3 or 4 weeks. We used to eat it pretty much every Friday but I have been taking control of our dinner choices to have the family eat healthier. I ate fewer pieces than normal... only 5... plus a nice salad to complement it. A beer after we got back from the gym (yes, I am a glutton for punishment) did me in for the rest of the night.
At the gym I went on the elliptical and completed 2mi burning 400+ calories (if you really believe the numbers) and then hit a spinner for 15 minutes. Needless to say, these morning/evening workouts really make me tired.
Recently (even before Supreme 90 Day) I have been noticing developing biceps and my chest becoming flatter and perhaps a hint of firm abs starting to appear. I've never been a fitness nut, but I am liking what I am seeing. Based on what I see of friends' pictures my age on facebook, I am ahead of the game.
According to the nutrition guide with S90, this morning's breakfast should include muesli (don't have it) with milk and 5-6 hard boiled eggs plus one yolk. I think I will eat 3 eggs and a piece of whole wheat toast and eat some oatmeal with apple as meal #2. More poached salmon awaits me for lunch (leftover from yesterday). We might be going out for dinner but it will be easy to order grilled chicken breast with brown rice.
Recipe
By the way, here is how I cooked the salmon. Put a piece about the size of 12 ounces in a small omelette pan, add two bay leaves, sprinkle with a little sea salt, onion powder and garlic powder, and add buttermilk to go up a little more than half way over the fish. Turn the flame on high until it just comes to a boil, then turn it down to medium-low to just keep it at a simmer. You really have to watch it about every 90 seconds or it might start to boil again and you don't want that. Look at the bottom and when it turns to the pink/white color, flip the fish. This will make the temp in the pan go down again, so you might have to kick the flame up to get it back to a simmer. The total time per side will be about 6-8 minutes, and if your fish is very fresh, like mine is from Costco, you are looking to cook it to medium or medium rare. You can cook it through if you want, which would probably be about 10 mins per side. The idea is to cook it SLOWLY. It comes out nice and juicy and the buttermilk draws out any fishy taste. IMO, this is even better the next day eaten cold.
Hope your weekend is full of fun with family and friends. Keep moving!
Friday, July 8, 2011
Day 3 Supreme 90 Day Tabata Inferno
Tabata Inferno
Let's sum this up in four words:
IT KICKED MY BUTT!
I just completed the hardest workout I have ever done... the Tabata Inferno. I had to stop shortly after I started when my heart rate flew into high gear and I couldn't catch my breath. Yes, THAT intense. I got so warm, I had to take off my exercise shirt and open the windows to let cool air in. And drink water that had been cooled by ice. I was so fatigued near the end, I was groaning as the leader showed us what was next.
Remember, I am no youngster. I'm in my upper 40's and have never been an exerciser. Going to the gym and working out at home is foreign to my body and mind. When I started working out, there is a lot of snapping between motions... like alternating feet and launching to get the other foot forward, and motions that emulate taking a jump shot in basketball. I mean, this is shit I don't normally do! Well I could feel my heart racing so fast I had to take a break and let my heart rate return to a normal workout zone. That was about two or three minutes into the workout! From that point on, I was a bit fatigued, and was careful not to do those snap type exercises too hard. I added more time between landing and jumping to the next position, and that really helped moderate my pulse.
I was going pretty slow near the end. Maybe 50% of full speed and that is all I could do.
This video does not use the ball but does use the weights.
My favorite parts: The exercises that are like super crunches emulating riding a bicycle. I also liked the push up type exercises and the variety we did.
Least favorite: The jumping (snapping to position) exercises. It really fatigues me and makes my heart race too fast if I do them as enthusiastically as the 20 year olds on the video.
I took a cold shower to cool my body down after the workout. It felt good. It is an hour after I finished working out and I still feel a buzz flowing through my body. I also feel like I could take a nap. 20 minutes might do me wonders.
Meals
I still wonder about the tremendous amount of food I am supposed to eat. I mean, I wasn't even hungry in the least and it's telling me to drink a smoothie or something. I think I did 4+ meals yesterday, but not 6. I was pretty hungry this morning after the workout, so I ate 2 hard boiled eggs, some salmon and a small bowl of high fiber cereal. I haven't had cereal in more than 5 years, since before I started Atkins (no longer on it).
We haven't had pizza in about four weeks, so tonight we will splurge with a few slices plus a nice salad.
Tomorrow: I might take a rest, or I might advance to Shoulder/Arms. We'll see. Either way, later today we go to the gym to work out.
I'm having fun on this Fitness Odyssey. I hope it inspires you to order the video and workout hard. Keep moving!
Let's sum this up in four words:
IT KICKED MY BUTT!
I just completed the hardest workout I have ever done... the Tabata Inferno. I had to stop shortly after I started when my heart rate flew into high gear and I couldn't catch my breath. Yes, THAT intense. I got so warm, I had to take off my exercise shirt and open the windows to let cool air in. And drink water that had been cooled by ice. I was so fatigued near the end, I was groaning as the leader showed us what was next.
Remember, I am no youngster. I'm in my upper 40's and have never been an exerciser. Going to the gym and working out at home is foreign to my body and mind. When I started working out, there is a lot of snapping between motions... like alternating feet and launching to get the other foot forward, and motions that emulate taking a jump shot in basketball. I mean, this is shit I don't normally do! Well I could feel my heart racing so fast I had to take a break and let my heart rate return to a normal workout zone. That was about two or three minutes into the workout! From that point on, I was a bit fatigued, and was careful not to do those snap type exercises too hard. I added more time between landing and jumping to the next position, and that really helped moderate my pulse.
I was going pretty slow near the end. Maybe 50% of full speed and that is all I could do.
This video does not use the ball but does use the weights.
My favorite parts: The exercises that are like super crunches emulating riding a bicycle. I also liked the push up type exercises and the variety we did.
Least favorite: The jumping (snapping to position) exercises. It really fatigues me and makes my heart race too fast if I do them as enthusiastically as the 20 year olds on the video.
I took a cold shower to cool my body down after the workout. It felt good. It is an hour after I finished working out and I still feel a buzz flowing through my body. I also feel like I could take a nap. 20 minutes might do me wonders.
Meals
I still wonder about the tremendous amount of food I am supposed to eat. I mean, I wasn't even hungry in the least and it's telling me to drink a smoothie or something. I think I did 4+ meals yesterday, but not 6. I was pretty hungry this morning after the workout, so I ate 2 hard boiled eggs, some salmon and a small bowl of high fiber cereal. I haven't had cereal in more than 5 years, since before I started Atkins (no longer on it).
We haven't had pizza in about four weeks, so tonight we will splurge with a few slices plus a nice salad.
Tomorrow: I might take a rest, or I might advance to Shoulder/Arms. We'll see. Either way, later today we go to the gym to work out.
I'm having fun on this Fitness Odyssey. I hope it inspires you to order the video and workout hard. Keep moving!
Thursday, July 7, 2011
Day 2 Supreme 90 Day Ultimate Ball
It was tough riding the elliptical at the gym last night after completing S90 the morning before, but the extra workout will pay off. It was a short ride at 45 minutes but I worked up a good sweat and it said I burned a lot of calories (not sure I believe what the machine says... but that's another story.)
I did pretty well on the food side yesterday making a few substitutions but eating 6 smaller meals and drinking a ton of water. No artificial sweeteners were consumed.
Ultimate Ball
Upon waking up, I popped in the DVD and got to work. This one was more challenging balance-wise than yesterday's routine because everything involves the ball. I need to inflate it some more because it is too squishy and some of the exercises were not possible. I had fun doing them and again got my heart rate up and worked a good sweat. This video really concentrates on your abs.
Hardest part: going full extension with feet on the ball and lifting one leg at a time for 30 seconds. If you felt a tremor near your house, that was me shaking by the end of the second leg.
Best part: I have arthritis in my pelvis so I REALLY like the moves where you lie on your back, put the ball between your legs and rotate left and right. That motion helps relieve my pain.
Meals
I can't believe they want us (men) to eat 5 to 6 hard boiled eggs plus one yolk (really?) AND a full portion of cream of wheat for breakfast. Whoa. So far I have eaten 4 eggs and we'll see about the cream of wheat. I may make that my meal #2. We're supposed to add flax and wheat germ to the cream of wheat, so I figure that is to get our fiber intake up. No problem -- I take metamucil and get the fiber I need that way.
I bought a large fillet of salmon at Costco yesterday, so I will cook/freeze that today for portions throughout the week.
It's a bit interesting trying to fit this meal plan into my family's because dinners, in particular, don't align well. But I am flexible and will adjust my intake the best I can. It is a guideline and not a firm plan, IMO.
Tomorrow
Day #3 on the calendar they give you shows a day of rest. I have been working out for 10 months now, so I am not resting tomorrow. I am skipping to day #4 and Tabata Inferno. Everyone says that is a bitch of a workout. Can't wait to try it!
Tonight I will work out with my wife at the gym. Hopefully she joins me in the mornings to join my on this fitness odyssey.
Get moving!
I did pretty well on the food side yesterday making a few substitutions but eating 6 smaller meals and drinking a ton of water. No artificial sweeteners were consumed.
Ultimate Ball
Upon waking up, I popped in the DVD and got to work. This one was more challenging balance-wise than yesterday's routine because everything involves the ball. I need to inflate it some more because it is too squishy and some of the exercises were not possible. I had fun doing them and again got my heart rate up and worked a good sweat. This video really concentrates on your abs.
Hardest part: going full extension with feet on the ball and lifting one leg at a time for 30 seconds. If you felt a tremor near your house, that was me shaking by the end of the second leg.
Best part: I have arthritis in my pelvis so I REALLY like the moves where you lie on your back, put the ball between your legs and rotate left and right. That motion helps relieve my pain.
Meals
I can't believe they want us (men) to eat 5 to 6 hard boiled eggs plus one yolk (really?) AND a full portion of cream of wheat for breakfast. Whoa. So far I have eaten 4 eggs and we'll see about the cream of wheat. I may make that my meal #2. We're supposed to add flax and wheat germ to the cream of wheat, so I figure that is to get our fiber intake up. No problem -- I take metamucil and get the fiber I need that way.
I bought a large fillet of salmon at Costco yesterday, so I will cook/freeze that today for portions throughout the week.
It's a bit interesting trying to fit this meal plan into my family's because dinners, in particular, don't align well. But I am flexible and will adjust my intake the best I can. It is a guideline and not a firm plan, IMO.
Tomorrow
Day #3 on the calendar they give you shows a day of rest. I have been working out for 10 months now, so I am not resting tomorrow. I am skipping to day #4 and Tabata Inferno. Everyone says that is a bitch of a workout. Can't wait to try it!
Tonight I will work out with my wife at the gym. Hopefully she joins me in the mornings to join my on this fitness odyssey.
Get moving!
Wednesday, July 6, 2011
Day 1 Supreme 90 Day
We were so busy in the last week that I couldn't start the fitness odyssey until today. I started following the program and day 1 is Intro Chest & Back. It starts with a warm up, then you exercise followed by a cool down. You need two different sets of hand weights (one lighter than the other) and an exercise ball.
The Chest & Back video
I thought it had easy parts and challenging parts. I have never been a muscle guy, so my arms are pretty weak. There are a lot of push ups in this video and by the end, my arms were fatigued. Doing push ups while on the ball was more difficult than it appears. The hardest exercise was when in a push up position and you bring opposite hands and knees together. It takes quite a bit of coordination and balance. The push ups at the end were difficult because my hand weights don't have a lot of room, so my knuckles were digging into the carpet. I only used my lighter weights for all the exercises because I don't want to be to tired to work later today.
The easy parts (easy to do... definitely gave it my all) were the sit up type exercises. The easy and hard exercises usually alternated which definitely helps you get coordinated with the video and not so turned off in attitude.
The meal plan
The daily meals are broken into 5 or 6 (last one sometimes optional) meals. 3L or 12cups of water daily, starting with 4 cups when you wake up. Well, if I'm drinking that much water when I wake up, there will have to be a break after 15 minutes of exercise to go to the bathroom! I will drink my 4 cups shortly.
One thing that has me scratching my head is the first meal for day 1. It is a tremendous amount of food:
A regular serving of oatmeal (what I sometimes eat for breakfast)
PLUS 5-6 egg whites
Now I understand they are trying to give us lots of protein, but I am just not THAT hungry this morning. I will have my oatmeal but pass on the eggs. We'll see what my body says after exercising and tackling meal 1 of day 2 when you eat cream of wheat PLUS 5-6 hard boiled eggs plus one egg white. Maybe I'll turn into Rocky Balboa!
Meal 4 calls for a protein shake, so I'll have to go to Walgreens at lunch and pick up some powder.
I also will be going to the gym tonight and since I worked on my chest and arms I will use the elliptical or treadmill to concentrate on my legs.
Body fat: 29.7%
Waist: 39.75 (around the largest part of my belly)
Thigh: 24
Calf: 16
Bicep: 13.5
Chest: 41
I'd love to see me drop 2 pounds per week, but from what I read, a gain in the first week is likely. So although I will try for 172 by Aug 3, I will accept 174 if I gain weight between now and next Wed.
Are you with me? Let's hear what you think about the program!
The Chest & Back video
I thought it had easy parts and challenging parts. I have never been a muscle guy, so my arms are pretty weak. There are a lot of push ups in this video and by the end, my arms were fatigued. Doing push ups while on the ball was more difficult than it appears. The hardest exercise was when in a push up position and you bring opposite hands and knees together. It takes quite a bit of coordination and balance. The push ups at the end were difficult because my hand weights don't have a lot of room, so my knuckles were digging into the carpet. I only used my lighter weights for all the exercises because I don't want to be to tired to work later today.
The easy parts (easy to do... definitely gave it my all) were the sit up type exercises. The easy and hard exercises usually alternated which definitely helps you get coordinated with the video and not so turned off in attitude.
The meal plan
The daily meals are broken into 5 or 6 (last one sometimes optional) meals. 3L or 12cups of water daily, starting with 4 cups when you wake up. Well, if I'm drinking that much water when I wake up, there will have to be a break after 15 minutes of exercise to go to the bathroom! I will drink my 4 cups shortly.
One thing that has me scratching my head is the first meal for day 1. It is a tremendous amount of food:
A regular serving of oatmeal (what I sometimes eat for breakfast)
PLUS 5-6 egg whites
Now I understand they are trying to give us lots of protein, but I am just not THAT hungry this morning. I will have my oatmeal but pass on the eggs. We'll see what my body says after exercising and tackling meal 1 of day 2 when you eat cream of wheat PLUS 5-6 hard boiled eggs plus one egg white. Maybe I'll turn into Rocky Balboa!
Meal 4 calls for a protein shake, so I'll have to go to Walgreens at lunch and pick up some powder.
I also will be going to the gym tonight and since I worked on my chest and arms I will use the elliptical or treadmill to concentrate on my legs.
Here are my starting stats:
Weight:180.4 (damn... the burgers and beer got to me this weekend). Goal 155Body fat: 29.7%
Waist: 39.75 (around the largest part of my belly)
Thigh: 24
Calf: 16
Bicep: 13.5
Chest: 41
I'd love to see me drop 2 pounds per week, but from what I read, a gain in the first week is likely. So although I will try for 172 by Aug 3, I will accept 174 if I gain weight between now and next Wed.
Are you with me? Let's hear what you think about the program!
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