Time keeps on slippin...

Time is definitely flying --- can't believe its  November already. But one thing for certain time waits for no man. This week's agenda includes work, work  and work .... and hopefully at least beginning to send out some Save The Dates -- narrow down some choices for Honeymoon destinations, 5K on Saturday, and possibly a mini-road trip Saturday afternoon.  Yeah I guess its that time of the year....

Well that's all I have so far this morning --- Check out the A.M. Video Clip

Im out ---

I dont need no hook for this ........

So I've decided to post weekly, because this daily thing is not working --- so i will give a recap and look ahead on a few things:

- Wedding planning moving along - finally settled on a Best Man - I consider all of my Groomsmen to be my Best Man, but that's done so that's good.... Considering some options for Groom and Groomsmen attire...

What do you all think of these styles?

So this week also continuing this 5k training schedule -- Lifting/Cardio 3x a week - and Cardio 6 days/week ... Hopefully it works out!

As always check out the website ... http://www.myweddingworkbook.com/CJandAaron/

A funny thing happened on the way to post on my blog....

Wow, didn't realize it had been a month since last posting one here, but I'm back.  So get you back up to speed, in the last month:

- Ran in my first ever 5k race, started chopping off this wedding invitation list, actually thought about tuxedos/groom attire

The 5k was fun, not bad at all.  Planning to do another in about three weeks.  Definitely not breaking any speed records but its a good workout, and is a fun change of pace.  I've been trying to follow a training plan for a 10k so it keeps me on my toes.

In wedding news - I really need to start looking at honeymoons.  I'm pretty set on a cruise, but wondering if its cheaper to use a travel agent or book it myself?  Anyone with knowledge hit a brotha up! Definitely need some help.

And, I forgot to mention that we were able to finally finish the website -- follow the link below and let me know what you think....  and I know my best man right now is Ice Cube lol ... trust me I've heard it ... still working on a picture, erebody aint on Facebook! Ha!


http://www.myweddingworkbook.com/CJandAaron/


I'm Out ........

2 Peas in a pod ...

Had a chance to go to some friends wedding this past weekend, and definitely enjoyed myself.  I look at what a difference a year can make in your life.  So many changes and things unseen, but yet, I always come back to God is always in control.  I was thinking about a few things this morning and just how important they are, see what you think about these:

Peace: - it's often the life long journey that many people feel is unattainable. Some people look far and wide, move several times form place to place, quit jobs, divorce their spouse and some cut all their hair off or burn bras.  but one thing that I have learned is that peace for me, only come from having a clear mind and heart.  And the only thing I have found to give peace is to be in contstant communication with God.  (remember I am coming form a CHRISTIAN perspective, you insert whomever you choose to worship) I think as I think about marriage, peace is something that has to be shared, and strived for together. Whether it be peace in knowing that things will work out, or pace in terms of who controls the DVR .. its all peace.
 
Philippians 4:7
And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus.


Patience: -  Often times when we are looking to achieve something we want it now, our way, right away (like Burger King)... and sometimes its a harsh reality when we realize that aint quite how it works out.  Its hard to accept that sometimes you won't get it right the first time.  I often tell my students that school work is hard, and your not the first one to make any mistakes, or not get it the first time. Often men are persistent in pursuing women, some with good intentions and others with, let's just say, aint to go scoop them to go to Vacation Bible School.  *Steve Harvey and Patti Stagner Advice* --- women, let your man find you, this is what you do:

Fresh, Fresh dressed like a million bucks ....

So its been a few days, but finally have had a chance to breathe.... But, irregardless (if you just read that word without hesitation, your OK in my book, LOL) everything is everything.  Have been hitting the gym back up pretty good in the last couple weeks, staying under 2,500 calories a day. this ARC Trainer is serious workout machine. i burned well over 500 calories in just 30 minutes, on the Interval mode, at only a Level 1. Its definitely difficult to get up in the morning to get workouts in, but I always feel like I have more energy throughout the day, and it makes me feel like I have accomplished something.  It also helps me to monitor what I eat, especially if that is going to be the only workout I get that day.

Things with wedding are progressing, just knocking out the list, getting addresses and the like.  One thing I need to start looking at are tuxedo options.  Here are a few I've picked out:

We bout to be FITTED, FRESH To DEF!!!!!! Vote for your favorite at www.hellnawsheaintgoingforit.com!!!!!!!!!!!!
Aight im out, holla at it later ....

Morning by morning ....

So this morning I was able to get a nice workout in, some light lifting, and about 25 minutes of pretty intense Cardio (460 Calories Burned) . I think working out in the morning is best, helps you clear your mind before the day and make a mental game plan for the day.  I woke up with about 5-6 smaller things that I knew I had to get accomplished today, got into work early, and realized I had a bout 3 more things to do. But all in all, its all good. 

I was thinking this morning about how truly good God is .... and how everything takes place in due season, due time and always how it should. Often times we don't understand the action or the timing, but every now and then He reveals just a sliver of what his intentions were.  Talking to one of my grandmother's Sunday, I had to step back and realize how God works things out.  My grandfather passed in February, after about a 2 1/2 year battle with cancer.  The summer before I had began dating my now wife to be, and we were able to come and visit them a few times.  My grandmother always tells me how my grandfather instantly loved her, and told her I had done a good job. I think about what a blessing it is for God to place people in your lives at just the right moment.  Though neither of my grandfathers will be at the wedding, I know they both approve and for that I can only thank God for giving me grandfathers, a father and uncles who have set the standard and example of how to treat a woman.  *Steve Harvey-like dating advice of the day* - Usually what you put out is what you will receive.  If your putting out that you all you need is a huge rock and cash and cars, and not much else, or all you put out is negativity, what do you expect to attract?  If you leave rotting meat on your doorstep, what do you expect to attract ---- you will get the scavengers! Instead, try being positive, with fresh food for thought each day. -- just my thoughts.


This morning I'm vibin to one of my favorite musicians, Robert Glasper, check out the video below and see if you like ...

"Nay, in all these things we are more than conquerors through him that loved us'' Romans 8:37

So everybody has advice ....

Had a chance to go to dinner last night, and the question was brought up about what's some good advice for married couples. Here are a couple quotables from last night:

"Marriage is not about ownership, it's about freedom. I don't belong to you, and you don't belong to me."

"If your not wiling to accept someone the way they are now, don't get married. People don't change, the bad things will only get worse"

"Have thick skin, and always have an open forum to communicate."

"Be ready to deal with little snot-nosed kids."

" I don't believe in the whole engagement period.  What do you need a year to talk yourself out of being married?"

"Just go to the judge and have a party. The wedding is for the guests, because they are going to eat."

What are all of your thoughts???

What about the video below:

I need a vacation ...

As the new semester starts today, I figured I would get started early today. Another nice workout on the Arc Trainer, going to try and get another one in this evening. Listened to Meek Mill - Dreamchasers ... Nice one, will have to use it again as a workout mixtape ...

Wedding topic today is honeymoon -- Were thinking cruise, preferably somewhere in the Caribbean, and so far the prospects are looking good.  Good thing about cruises are you can pay for them over time, so that is a plus.  My boy Marty Mar recommended this spot below:

I'm Out!

Imma thank the Sender ...

Whooo .... been a bit before I last spoke to everyone, but its good to be back.  Busy trying to get everything ready for the return of America's hope, and now that they are back the schedule is a little more consistent. So as I am now about 280+ days until the wedding day, things are progressing nicely.  Wedding Lists are coming along, still difficult to figure that out.  I was talking to someone today about how if I hit the Lotto today, i would do a shotgun wedding in Vegas .... But it's interesting the advice you receive from people about weddings. Some say hire a wedding planner, some say as the groom, stay away while some say to get involved, that you will appreciate it more \_O_/  .... I will figure out some type of balance. 

On the workout vibe, definitely getting into a better groove ... Just 30 minutes a day to start .. and easy on the menu choices.  keeping it real simple.  I recommend the Arc Trainer - definitely a great workout. I have been doing the interval workout- and in just 25 minutes have been burning 460+ calories.  If you see one at your local gym, try it out, more of a burn than the traditional elliptical.

On the music scene, definitely been bumping some new music.  Listening to Median - The Sender - some refreshing rap, away from the "imma kill ya whole family" flow. And for the workouts just checked out Jae Millz - The Flood: Category 5 Mixtape -- I like it, helped me get through the workout.

I need more music to workout too, so please hit me up with suggestions!

I'm out .....

Aint nuthin like the real thang. Baby. ........

So its been in a minute but I'm back.  Took a nice little visit to the hometown and visited the folks. Always a good time to see them.  It's weird coming home now, seems like things are always changing so quickly. Its also becoming more apparent that this whole wedding invitation thing is going going to be the hardest part of all.  I think going home made me think oh, I forgot to add that person to the list, or I forgot about this person.  then when you add in who your parents think you should invite, then suddenly your list expands exponentially (GRE Word of the day) .  But I guess you have to count it a blessing that so many people would like to be a part of your special day.  If all these people show up, this might be the food and drink menu below:

http://www.youtube.com/watch?v=Apy6Wv7O3mE   <----- REAL LOVE, through thick and thin!!!!!!!

Was it all good a year ago ....

Today marks entering a 3rd year of my life in SW Ohio.  Looking back, when I moved here, not knowing a soul, no family no nothing. In a job where there was no manual on how to do things, no 1 person o ask for anything I needed just an open canvas. Literally an pen a pencil and a computer on my desk.  And to look now at some of the things I've learned, been able to do and have the opportunity to do --- and I can do is say I'm Blessed.  (WARNING - this is going to be  Christian point of view, so if your not a Christian don't be offended, this is what i believe)

It just amazed me how faithful god is to us.  And when you really understand that you don't deserve any of it, it makes you that much more thankful. Something I read says Grace is getting something that you don't deserve. i certainly am no better than anyone else to receive the many blessings I have received.  the same reading said that Mercy is not getting something negative that you most certainly deserve. That is certainly true for me. 

I look at my fiance, and think what a dynamic woman and great person. and to think all I had to do was move away to a new city . But God does what he sees fit and all I can do is be thankful for all his blessings.

My thought for the day is this ... Those days when your feeling down, just think how blessed you are ...

"Lord, it's too heavy... Please cut it a Little ...."

"Lord cut it down a little more, I'll be able to carry t better..."

Fresh dressed like a million bucks ...

I'm starting my morning off listening to this 'Watch The Throne' ... its good,a couple tracks definitely bang, but I'm not totally blown away like some have been saying. Call me getting old, but it just ain't rockin' like it used to \_O_/   ....

So today is 297 and counting, and still in good spirits.  Still formulating a list, and wedding party details and all that.  i actually started thinking about tuxedos yesterday as well- what kind of style I want to roll with. Do i go with the overly formal ascot-morning coat, Detroit style with a electric blue zoot suit and gators, bow tie vs. tie, black vs white vs. grey vs. seersucker?   Well a couple of them have been vetoed by the fiance before they even start .. but should be cool to find something.

Any ideas - hit me up ....

Enjoy the quote and clip of the day, I'll check in later ....

Adversity is the diamond dust heaven polishes its jewels with. Robert Leighton

298 and Counting ....

So its down to those last pivotal 298 days before the wedding, its getting down to crunch time! the world will end if the exact angle of the rows of chairs are determined today! If it isn't obvious that I'm being foolish, then chances are you have been around, or been your a major Bridezilla! thank the Lord above that my fiance is NOT like this ... just one of the many things that I love about her. But for some of you other brothas out there ... not so lucky.  In talking to a friend yesterday she explained how I was definitely being a man in laying low when it come to making decisions about wedding stuff . Well, she's right - but I know things will get done and I trust the people doing them.  But one thing I am definitely learning is that you do have to trust someone that will make sure that You ( but more importantly HER, the Bride) stays stress free and has nothing but a smile on her face.  Now in the days leading to eternity after that, the majority is going to fall on you.

So I have to confess, definitely didn't do much working out , but tried to stay somewhat healthy in my eating. Only eating one bread/starch a day isn't quite as bad as I thought. When you eat a little more protein and double up on the vegetables its pretty good.  My only concern is going home this weekend --- the land of gluttonous eats ---- but Ill survive, have done it before.


So for those of you thinking about getting married, or are in the process and find yourself being enveloped in all of the stress and craziness, get some help! And from someone not in your family. Please check out the good friend, and fellow double alumnus from the greatest institute of higher learning ever established, Stacy Ross, who is headquartered out of Atlanta.  Even if your not in the Metro ATL, hit her up and tell her I sent you! rosscranfordevents@gmail.com


Enjoy The Clip - (of my fiance's uncle ... lol)

If Heaven was a mile away ...

Hope you all had a wonderful day. I have been MIA today , got a chance to see my parents. It was the first time seeing myself and the new wife to be. By the reaction of mom, I guess I did a good job on the ring selection. Fellas, word tobthe wise, do your research when selecting a ring. You dontvhave to spend a milky on it. And if your girl  will flip if its not a huge rock, then reconsider. The ring is simply a symbol of your  devotion and commitment to her. Ladies understand the concept of upgrading. Would you rather have a 5 carat boulder diamond and live out of the Camry, or a more modest ring and be able to get cheese on your Rally burger? Realize that it has taken every ounce of him to find a ring just right for you.

Ill check in tomorow

Summer Breeze makes me feel nice ....

Today decided to switch it up a little - some treadmill then the Arc Trainer ... nothing too heavy but definitely a good workout. The Insanity has you real sore when first starting out, so it was good to switch it up a little. Tomorrow will be back at it on the Insanity.

So having some time to reflect on this concept of two separate lives that once married will come together as one.  Interesting concept.  How do you go from making decisions purely on what's best for you, to having to make them in conjunction with someone else ... I guess looking back I always figured I would married to a lady in my hometown, and live and work there , just like my parents.  But of course the best laid plans never really quite work out, do they. God always has a way showing you that he is Laughing At Our Plans .... I was seriously questioning why I had moved to a new place where I knew nobody, in a new position.  Now I can see that if nothing else, God has sent me to find my companion.  And I am content with that, turned out pretty nice for me , I'd say ....

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
--Thomas Jefferson

Play your Part ....

It is finally Friday and sunny here in SW Ohio, and I am definitely ready for the weekend.  I'll post later today on my workout, but for now here's some food for thought:

In my profession I deal with 18-22 year olds and help them find their passions in life.  With that also comes helping them sort through their journeys to authenticate their experiences and the idea of their own identity.  And undoubtedly, relationships find their way into the conversation.  Its interesting to hear some of their comical stories, but its also quite the sight to see their outlook from one year to the next.  Parents - be careful of what you do, say and expose your children to. because they will imitate what they see, they may even be doing it unconsciously.  Men - treat your wife/girlfriend like a queen, it will help your daughter. Too often (1 time is too often) I've seen young women not really understand their worth and sense of purpose. Now there are obviously other reasons, but having a positive male model in the household helps.  Women - take time to speak to your daughters about all the little things - hygiene, "becoming a women" (you figure that one out), healthy nutrition and excercise etc ... Those talks will go along way.  Just a couple of my thoughts ....

Check out the video link -------> Is that what women really want - Authenticity?


Listen to the lyrics, and hit me up tell what you think

I'm out -

New Day New Challenges ....

Morning folks, hope everybody is up and at 'em .... Well got through the warm-up of the 2nd Insanity DVD, and then had to do something else, but make sure I ate only 1 starch/bread and did some extra walking around.  This afternoon will be the cardio recovery, so definitely will get that done this afternoon.  I've been feeling better in the past few days, there is something about working out that gives me a mental edge, knowing that while others say they want the results, I am actually putting something to action.

I was in a meeting yesterday and someone spoke about speaking truth to power, a term credited to the works of the late Manning Marable . Well, sometimes, you have to speak truth (you need to be more healthy, lose weight, etc...) to POWER (Your actions of actually making the right nutrition decisions and exercising).  I challenge you to speak truth to your power, and as Outkast said "you need to git up get out and get something "


So as I mentioned before I'm also getting married next year .......  And everyday it gets realer.  There are so many things that go into it - location, reception, favors, save the dates, announcements, registering, invitations, tuxedos, limos ... and the list goes on and on.  Everyday it seems like something else! But I have been more concerned about is what happens after that day, like every other day after ... Am I doing everything I can do to prepare for this life journey to be the best husband and , eventually father .

Today's Steve Harvey style quote:

Ladies, be careful when you deal with a man who doesn't have steady work.  I'm not talking about the hard working brotha who simply is a little down at the moment, and just doing what he can to survive before he finds another steady job. I'm talking about the brotha who hasn't or ho has no intention of finding a steady career. Don't expect him to be able to give you full-time attention, affection. Odds are - if he does odds-n-ends then that's what you'll get ... Just something to think about.  Let me know if you agree or disagree...

I'm out!

After the morning after ....

Definitely a struggle to get out of bed this morning --- The rain is great at helping you fall and stay asleep, not so much waking up.  Well, I'm not sore yet, but I'm sure I probably will be later today, expecting my calves to feel a little tight by lunch.  But feeling good, going to find something for breakfast this morning and drink plenty of water.  

So this morning I'll talk a little on the marriage piece.  Even though its been about 3 weeks of engagement, it's still a cool feeling.  Coming from someone who at some points figured that marriage might have gone away with that hope of playing in the NFL.  Its a great feeling to know that you have a Friend, a companion - someone who feels mutually about you.  I must say, it is great feeling. 

I will try and impart some lessons I've learned through this blog, without overwhelming you with anything but I will leave you with this quick one:

Ladies: the man you've always envisioned riding a white unicorn wearing a open linen shirt and pants with now boxers on, whose chiseled like the Rock, and looks like Denzel's brother, and drives a Maybach and has a summer home in Malibu that will sweep you off your feet ........ Well, sometimes he's wearing a suit he got from his older brother, driving a '04 Camry with 10's on it (but he keeps them clean though), is working on losing that freshman 25 he put on in college, and is just cracking his way into management in his profession.  Always keep an eye out for the man who has the things that wont change: integrity, intelligence and ambition ---- just my couple cents, Steve Harvey style ---

                 Enjoy the clip above ^ I will check in after Day 2 of Insanity later tonight ....

Another crack at it ...

Today's workout was Insanity Plyo-Cardio workout. I could definitely feel the effects of not having dome it for a while ... quads sore, with calves surely to be in the morning.  But feels good to have done something.  It especially feels good because it would have been an easy day to not do anything....

Sometimes the first step is admitting that you have made excuses not to do something.  Its so easy to say your tired, you'll do it in the morning or any other excuse.  Our minds are the hardest thing to convince that we can do something.  Brett Favre is always being mocked not seeming to realize that it's time to retire. I never count those last couple years of Michael Jordan with the Wizards, they don't count towards his overall legacy.  But what elite level athletes figure out is that there mind state, the simple fact that they know they can do it, and have prepared accordingly, (combined often with freakish talent and athletic ability) makes them elite.

So my challenge is to be ELITE ... in being disciplined in working out, continuing to strive upward in my profession, eating healthfully and putting God first always.

I will check in again in the morning .... Enjoy the clip below!

The Greatest

Strength in Numbers ...

Its been quite a while since my last post, so I have a little filling in to do. Your boy is now engaged to the most wonderful, dynamic woman on the planet.  What a difference a year can make ... With that being said, I need to get myself together to look as good as possible before THE Day .. so I figured what better way than to blog to about, hopefully another brother from another is out there in the same boat -- So here is my challenge, since I have about 300 days left, my goals are as follows:

1> Make good decisions, nutrition wise

2> Go HARD in all my workouts.

3> Pray everyday to make sure I am staying in tune spiritually

That's it.  In the past, I have tried to set certain standards, but I am keeping it real simple nowadays.  I have enough motivation for myself right now, and hope I can help you to find whatever motivates you.  Sometimes its you want to fully enjoy life, you want to be around for your kids, you may want to land you a date!  Whatever the case may be, you have to find something that will make you workout on that Friday afternoon when your colleagues are going to get wings at 4:30 .  not saying you can't join them, but not before you get your workout in.

So follow me, I am going to post everyday on the workout and, you know me, a inspirational message ...

Put yourself in a state of mind where you say to yourself, 'Here is an opportunity for me to celebrate like never before, my own power, my own ability to get myself to do whatever is necessary'.





Martin Luther King

Day 2 ... Wow, gotta keep it up

So today I got back on the treadmill, and oh its been a minute! My quadriceps are hurting, and all I can think about is how did I let myself get out of my routine. But then I realize im just wasting time looking back, when I could be focusing on getting back better than ever.

Tonight I was able to get a good 2.5 miles in - I know it isnt much, but its a good (re) start ...

So im tired, so see yall tomorrow!

AW

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Day 3, but really Day 1 ......

So unlike yesterday I got my butt out of bed and got a workout in. Nothing too fancy, a good 15 minutes on the ellipyical, some lightweight squats, bicep curls and lateral raises and eneded on the rowing machine.  Hopefully I will get something doen this afternoon as well.  My goal is lose 5 punds in 3 weeks, to get my body back going again. 

Hopefully if your reading this, you have also got your workout in! Sometimes the hardest thing to do is to STOP doing something.  Why not just try to START something ... Take baby steps at first if you need to.

After getting to know myself, I know that in order for me to be successful, I need to challenge myself.  So, anytime I miss a day of doing at least 30 minutes of excercise, I am going to start my 40 day challenge over.  Now for some of you, this would mean that you would give up and say "what's the point?".  For others, this is the perfect way to keep you accountable.  Its all about knowing yourself and what your own motivations are.

Keep rolling with the workouts and healthy eating.  Try keeping track of your meals and fitness here.  I have found this site to be very useful.  When you really look at what you have been eating, it just might scare you into doing something about!

On a totally different thought, check out the video below by one of my favorite groups Foreign Exchange ... Some days you just need to Take off The Blues...



Day 2 .... See what had hapened was...

So day 2.... Well lets just say sometimes life gets in the way sometimes, but I have made sure thay I ate right today. Cheerios for breakfast, grilled chicken wrap for lunch, and baked tilapia for dinner. Hopefully tomorrow will be better - but the importance is that I ate right.

Till tomorrow - im out!

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40 Days - The Beginning ....

Si I've decided on this new 40 day challenge that I needed to simplify this whole thing, so here's my deal;

40 days straight of AT LEAST 30 minutes of cardiovascular stimulation.

DAY 1:

Yesterday I walked fairly briskly for about 30 minutes, and today I will get another at least 30 minutes on one of the Cardio machines. 


Also I am swearing off Pizza, and will stay under 2,500 calories a day.  You should never eat more than 3,500 calories a day if your trying to lose weight.

I'm also going to decrease my Carbohydrate intake -- mainly breads, pasta and starches.

Also just trying to not let the little things bother me.  Remember that for every hurdle and obstacle you face, God is preparing you for something down the road that you can't see just yet.  Walk by faith !

I'm out for now...

Back at It - With a new outlook

Well, it's been a while - so I thought it was time to get back at it.  So the blog will still focus on becoming a healthier you - physically,mentally and spiritually - but i will speak a little bit more about the mental/spiritual side as well.

So this 40 Day Challenge I have to admit was not my idea, came from my wonderful girlfriend, who has successfully done a 40 day no red meat challenge.  She started to try it for lent and was able to accomplish it.  I did okay on it (couldn't resist a free meal at Outback and needed a burger .. ) but it made me think about what I could do, and hopefully my challenge can inspire you.

My challenge will be to give up sweets ( If you know me, you know this will be extremely difficult for me!)

Additionally:

• I want to limit myself to one serving of bread per day
• Grow a bit more spiritually everyday
• Limited fried foods
• Exercise 6 days/week
• Insanity!
• Elliptical/Treadmill/StairMaster
• Play Ball

Stay tuned - I am going to be as zealous as possible in maintaining this blog. You can help me out by commenting as well!

Today's Challenge:

BE NICE TO SOMEONE TODAY, JUST TO BE NICE!

Renewed Focus .... Like a Dungeon Dragon

So its been a minute, but I'm back and here's what I'm on for the moment:

I have been renewed and re-energized. I am committed again to getting into the best shape of my life.  Insanity! put me down for a while, but no longer I am back at it.  Starting today, I am going to lift weights 3x a week, and follow the Insanity plan.  Weight lifting Monday, Wednesday and Friday and Insanity Monday - Saturday.  I am going to stop letting my Sweet Monster get the best of me, and I will cut out all fried foods.  That's what I told myself I am going to do, and that's what its going to be.

I challenge YOU to do the same thing.  Now understanding that you don't have to do Insanity, but make a true commitment to losing the weight.  Is it difficult?  Absolutely; Will there be times when your at your wit's end of trying to be "healthy" , Yup!; But are you willing to sacrifice those few extra minutes of sleep in the morning for going to bed a little earlier, or not eat that cupcake in the break room, or pass on the Value Meal,  sweat a little bit (for the ladies) ?  only you can answer that question.

Sometimes with things in life, we complain, and not realize that we can do something about our situation, check this video out.  As ridiculous as it is, it makes you think about whatever has you "stuck"

Don't like your situation? Change it! 

You cannot plough a field by
turning it over in your mind.

- Author Unknown

Be productive today!

I'm ouuttt!!!



Always on the grind mode ....

So Im back at it, sorry for the delay.  So I have slowly began to get back into the race, easing back in.  I did the 2nd workout for insanity, and it was intense.  A lot of excercises that worked the core, shoulders, hamstrings and glutes.  Definitely a but sore, but not as bad as I thought.  Every other day I have been trying to get to the gym and at teh very least be able to get 20-30 minutes in.  I want to slowly get back into the lifting routine, hopefully about 3x a week. 

I also want to start talking a little bit more about nutrition, specifically for men.  Here are a few tips I have found along teh way, hopefully they can help you:

1. Learn how to cut up a whole chicken.  You can go the grocery store and buy a whole sized chicken for about $5.  All you have to do is cut it up.  This will save $, and you can eat off it for a few days.

2. Learn how to buy and prepare fresh vegetables.  You can find fresh vegetables for pretty low prices, and they are better than the processed and frozen kind.  Learn how to master a few techniques in preparing them and your body and your wallet will thank you for it.


That's all for today, I will check back in later.

The significance of a man is not in what he attains but in what he longs to attain.

-Kahlil Gibran
Im ouutt!!!

-AW

Early A.M. Grind back at it .....

So this A.M. I got back to the grind - 2.5 miles this morning on the treadmill. I did about 35 minutes, and here's the breakdown:

1 minute - Speed: 3.0 ; Incline, 0

5 minutes - Speed: 5.1 ; Incline, 0

10 minutes- Speed: Start at 5.1, every minute go up .1 in speed (end after 1 minute at 6.0); Incline, 0

2 minutes - Speed: 3.6; Incline - 0

10 minutes - Speed: 1 minute Intervals, 3.6, 5.1 - 5.4, 6.0 ; Incline, 5

5 minutes - Speed: 3.6, decreased to 2.5 ; Incline 5.0 decreased to 0
 Calories Burned: 440

Now these numbers are based on me being about 234 lbs.  It will adjust for your own weight.  After these I stretched.  I feel pretty good, don't feel overly tired.  For breakfast I made a burrito, with a whole wheat 7'' tortilla, one scrambled large egg, 1/2 cup of peppers and onions, and 1/4 cup of shredded cheddar cheese.
I topped with about a tsp of BBQ sauce (My GF laughs because I put BBQ on everything) - and it was satisfying.  I think I will probably have some oatmeal or fruit later and have a salad probably for lunch. 

Tomorrow I think Tae Bo in the morning and another 3.5 - 3 miles in the afternoon ......


Let me know how you all are doing!

There is no failure except in no longer trying.
Elbert Hubbard

Im oouuuttt!!!!

-AW

the Super Bowl is coming ... BEWARE!!!!

So I'm back on track now .... Insanity took me out for a few days, I was sore like I haven't been in ten years, but i think I'm ready to dive back in tomorrow morning.  This morning was a very light introduction back in to the swing of things, and tomorrow its a full go at it.  Hopefully I will be able to really get started with training for this 10k .... I will update you on the next phase of the workout ....


I'm ouuutttt!!!

AW

"It is hard to fail, but it is worse never to have tried to succeed."
Theodore Roosevelt

Still in Rocovery ... But getting there

So today I feel much better - still sore in some areas, but stretching last night helped a ton.  One thing that you can always do, whether before a workout, after or any time during the day is STRETCH.  I was able to do a nice recovery workout this morning at the gym.  Here's what i did:

10 minutes - Elliptical ( Interval Mode)
5 minutes (Treadmill - 3.0, 5.0 incline)
5 minutes(Elliptical (Level 6, 10 incline)
5 minutes (Treadmill - 5.0, 0 incline)

I was running a little late, but I would have liked to continue the 5 minute intervals for about 45 minutes.  Try this out, and adjust it to your comfort levels.  i felt good afterwards, and I think I may repeat it tomorrow morning, with a bit more intensity.


I will check back in later, I'm oouuttt!!!!!

The ability to convert ideas to things is the secret to outward success.
Henry Ward Beecher

-AW

Insanity is .... crazy

So I've done the Fit Test and the Plyo-Cardio Workout ... and I am sore like I was in high school playing offense, defense and special teams in football.  It feels like my entire body is sore .... So today I think will either be a cardio day at the gym or a day off, we'll see how everything is going this afternoon.  It is definitely an intense workout - I never knew that shooting imaginary jump shots, ski-jumps and push-ups could hurt so bad!  But it will all work out in the end ---

Hope your all going forth with some type of workout plan -- let me know how your progressing! 

Im ouuuttt!

AW

" We are what we repeatedly do. Excellence, therefore is not an act, but a habit" - Aristotle

Son did Insanity Like Whoa! (Black Rob Voice)

Okay just finished the Fit Test on Insanity --- and I am sweating like I just did 30 minutes on the StairMaster.  This is going to be an intense 60 days - but 1 down 59 to go!!!!!! If you are serious about getting into shape don't make any more excuses and get to it.  This will give you that deep burn in your chest that lets you know you got a good workout in ....

I'm tired, hungry and ready to fall out! LOL!!!

I'm ouuuttttt!

AW

"If they can make medicine out of mouldy bread, imagine what you can do" - Muhammad Ali

Im Baack...

So it's been a minute since the last posting .... but I'm back. Definitely slacked a little bit over these past few days, but I'm back on track and ready to roll.  I'm going to start Insanity! this week (or maybe next, so i can get back into a groove). Not sure If I am ready for it, but I thank my wonderful GF for getting it for me.  On top of Insanity, I'm also still going to be training for a 10K in May.  These next 2 months I think are going to be extremely challenging but I'm up for the challenge ... I am going to chronicle my progress through the blog and on twitter -- (follow me @Manofdepth1984; shameless plug :)  So to help me stay accountable -- hit me up and let me know if anyone else has tried it and if I don't post for a few days .... Hit me with an email or hit me on Twitter!!!!

"Every man must decide whether he will walk in the light of creative altruism or in the darkness of destructive selfishness" - Rev. Dr. Martin Luther King

I'm Ouuut!!!

AW

Still a bit sore ....

So were back at it again ... Still a little sore, but today still tried to get something in.  I was able to do the weight workout #2, but with resistance bands.  Using the resistance bands is a good switch from using the dumbbells. I like to try and use the bands when I'm first getting back to the weights, as I can still do my workout and still feel like I'm recovering. 

I'm out!

AW

"Make each day your masterpiece"

The morning after .... STRETCH!!!!!!

Okay so after finally getting back to it after a brief layoff, I feel pretty good.  I definitely "woke up" some muscles I haven't used in a while, but all in all, fell pretty good.  One thing that is extremely important is to STRETCH !!!!!!

One thing that you will notice as you start to exercise is that your hunger will increase significantly over the first week or two.  What I have noticed is that the first couple days back to lifting my hunger monster is on the hunt! The important thing to remember is that you can (and have to) feed the monster but with only the lean poor town people.  Opt for eating proteins and plenty of vegetables.  Try to stay away from a lot of pasta and bread if your aim is to lose weight.  If you are trying to bulk up, pasta and breads are great for you.  Stay away from the sweets, as they will defeat the purpose of working out. 

Today up on the plan is 45 minutes of medium Cardio.  I think I am going to do what I call the 'Deadly Medley" 3 segments of 15 minutes each of your choice of any of these pain machines:

StairMaster (Intervals, low interval - level 5, higher intervals start at 12, go up one level every high interval, level 19 or 20 for last interval.

Treadmill - 5 minutes at 5.3 - 5.9;  increase incline to 6.0, 1 minute intervals at 6.0, low intervals at 3.4 (keep 6.0 incline)

Elliptical - Interval workout, resistance at 7-10, incline at 7-10

Stationary Bike - Hill profile, level 8+

I am usually less apt for the bike, as it doesn't burn as many calories, but great for cool downs or warm ups.


Im out!!

AW

"without struggle, there is no progress" - Frederick Douglass


Get through the struggle!!!!

Workout # 1

So here's what I did today:

Dumbbell Squats - 3 sets of 15

Dumbbell Bench Press - 3 sets - 15, 12, 12

Dumbbell Overhead Pulls - 3 sets of 15

Dumbbell Lateral Raises - 3 sets of 15

Hammer Curls - 3 sets - 15, 12, 10

Standing Calf Raises - 3 sets of 15

Hyperextensions - 3 sets of 15

Ab Crunches - 3 sets of 25

Ab Plank - 1 set 30 seconds

6 minutes StairMaster - 51 Calories Burned

15 minutes - treadmill - 205 Calories Burned

I've missed almost a week of workouts, so this was a pretty light one to get back into the swing of things.  I'm also aiming to stay within 2000 - 2200 Calories a day.  This site has been extremely helpful in keeping track of what I'm dieting - MyFitness Pal

Well im off to get dinner, I'm Out!

" Don't Whine, Don't Complain, Don't Make Excuses"

The time to start is now ...

Hope everyone had a great New Year's - I certainly did.  So now it is finally here - the first steps to getting into (or back) into shape.  One things that I have learned over the year is that having goals and motivations will help tremendously. While your Macro-Goal might be to lose 30 lbs, breaking that into smaller mini-goals will help you to acheive your goals easier.  For example, for the first week, your goals may be as follows:

1. No fried foood from Monday - Friday
2. No Pop (for those of you who say "soda", im from buffalo so we say POP!)
3. Excercise at least 3x a week

These are simple goals that may not be easy, but can be accomplished.  My goals have a changed a little bit for this year, but still basically the same.

1. Lose 20 - 30 lbs.
2. Gain muscle
3. Train for and complete a Half Marathon

I've also came up with a new comprehensive workout plan for myself, my girl, my sister and my mother.  I was able to do this by looking at a few differebt sources and my own personal experiences.


GET IT RIGHT, GET IT TIGHT! <---- Check out this website, it has some great workouts.  If anyone would like the workout I have made, please let me know and I'll send it to you!

I'm out!

AW