Sunday, January 26, 2014
Sunday, January 19, 2014
Monday, January 13, 2014
Polar Body Age Time - 15 Pounds to Lose Triathlon and Meltdown 2014 - Body Pump with kids!
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The 2014 meltdown starts at the end of the month. I am setting my goal at 15 pounds to lose. I will be racing in the YWCA indoor triathlon the same week the Meltdown starts. I hope to really drop some fat and reset my diet for the year during be Meltdown. We got a little off kilter with our clean eating when we had baby number 4 but now it's time to get back to it.
My training splits have been gladiator Thursday for an hour, lifting for and hour then dodgeball Friday, body pump Saturday, running or walking on the treadmill and bench / back Sunday and Monday off. Tuesdays and Wednesdays are up in the air but I usually do a cardio mix. Monday through Friday I walk during my lunch break for about 35 minutes. I walk from the Flour Exchange building (where my office is, join me for a lunch walk sometime) to Macy's through the skyways at a good pace.
I really like exercise in the middle of the work day as it wakes me up and gives me more energy for the afternoon. I also split up my meals during the work week. I never eat one big meal for lunch. Usually I have breakfast at home and coffee, then an Emergenc at work with some water and maybe more coffee. Then An hour later I have some fruit and an hour after that some nuts. This usually brings me to lunch where I eat a medium size portion and go for a walk. I usually get a small depth charge at Caribou on my way back from lunch. Then back to work for two hours before I eat a Greek yogurt and finish off my work day with an apple before I head home. I find eating this way gives me the most energy and leaves me feeling the most full. Eating a little something on my way home helps me stay calm and not in immediate need of food when I get home and everyone needs my attention. If I bike home I make a smoothie as soon as I step in the door.
I really can't wait to measure what I am doing. During the Meltdown we weight in and out with the Polar Body Age test and we document every calorie we eat and every hour we sleep and exercise. I find doing this really makes me take a step back and evaluate what I am doing. If you are a YWCA member I really suggest trying the Meltdown.
Remember I started this blog when I had 2 kids to make me lose weight. Well I have lost a lot and shared what I have learned along the way. I don't even come close to knowing everything but I know what has been working for me. Please join me in my efforts to live a healthy life.
If you are interested in working with me as your beach body coach or meeting up for a workout or bike ride, please click the link below.
As always keep up the good work, and remember, we are doing this for ourselves and our kids.
-Gabe
Thursday, January 2, 2014
What Did the Daddy Say? 2014 4 Kids and the Battle to Keep Healthy and Fit - Dodgeball, Gladiator, Body Pump and Triathlons and P90X thrown in Crossfit Style
Here we are in 2014 what will the new year bring? I hope it brings more health and happiness. I want to set a realistic weight goal for 2014 I was in the high 280's in early 2013 and now I am at 272. I want to drop down to and maintain below 260 by the middle of this year. I think that is a goal I can do. Sure I would love to lose 30 pounds but I want to be realistic so I can really do what I set out to do. I am going to do this more through setting up a great system for eating right and exercise.
My friend Tony put it very clearly about two
years ago when it comes to weight loss. It doesn’t really matter what you eat.
If you want to lose weight its about calories in versus calories out. I have to
agree! The type of calories you consume can determine how healthy you are and
how much muscle you build but to lose weight you have to run a calorie deficit.
I will be starting the YWCA Meltdown again soon. Working out with a team for 6
weeks to see how much weight I can shed. I really look forward to this, I think
this is my 10th year doing the meltdown. Wow how time does fly! All the team I have done the meltdown with. Eric and Fitz and Kevin and many more partners I can't remember. I know we won 1 time and took second 3 times. It's always a great relief when you weight out in the end and have lost body fat and weight.
Reflecting on my long journey from being lean coming out of high school to getting bigger than I wanted. I
remember having my first child and putting on 90 pounds and much of that never
came off. Then I had my second child and 30 pounds went on. When we had my
third I was in the process of dropping weight and I lost 20 pounds and now with
my 4th I think I gained about 10. Wow that is a lot of weight to
gain and lose and gain. One thing is for
sure now I can stabilize. I won’t be having any more kids in the future so I
can work on my long term system of health.
My weight loss tools include healthy eating with lots of healthy smoothies in my Vitamix. The book I just got Angie - Eating On The WIld Side. Cutting sugar out of my diet, we cut out corn syrup years ago. Some fitness classes including Gladiator, Boxing, Body Pump, Dodgeball and some Triathlons.
I will be doing a lot of spinning bike training getting ready for my 8th Red Ribbon Ride and I hope to do an outdoor Triathlon this summer. I will be doing 3 more indoor TRI's this winter. I will also be doing P90X and trying to start some Yoga as everyone I know keeps suggesting it.
I have had some big snags along the way. Injuries and sickness and sometimes lack of will and a little feeling depressed. I know what I want and that is to be able to do with my body what ever I want. If it means jumping, or running or zip lining. I really do want to zip line soon. There is an article in Money magazine this month about people being fat and the surgery options. I know those are good for some people, for me I need to and will kick my own butt in to shape. I have the best reason of all to keep in shape. My kids!.
Remember I started this blog when I had 2 kids to make me lose weight. Well I have lost a lot and shared what I have learned along the way. I don't know even close to everything but I know what has been working for me. Please join me in my efforts to live a healthy life.
If you are interested in working with me as your beach body coach or meeting up for a workout or bike ride, please click the link below.
As always keep up the good work, and remember, we are doing this for ourselves and our kids.
-Gabe
Tuesday, December 31, 2013
Friday, December 27, 2013
Tuesday, December 10, 2013
Thursday, December 5, 2013
Thursday, November 28, 2013
Tuesday, November 26, 2013
Monday, November 25, 2013
Thursday, November 21, 2013
A Gift to Those in Need open Your Eyes and see that you can help
Good message before Thanksgiving, we can all do more to help!
Wednesday, September 25, 2013
New Dad of 4! Compression Socks, Training for 5k's and Working on the Weight.
The big news is I now have a 4th child. I can remember when I started this blog and I only had 2. At that point I had a hard time working out and eating right. Wow has it been a long road. I have not posted in a couple of weeks because I decided it was better to work out than to write about working out =)
I put on a little weight while in the hospital with my wife as she had our 4th. Then I got really sick for about 10 days. Basically I don't eat red meat and I ate some in the hospital that a friend brought. It really messed my stomach up. I went to my DR, the same one who got me started losing weight because he said I was going to die every visit. Anyway he said I was ok I just needed some probiotics. So that's what I did. I went to Whole Foods and purchased some Inner-Eco probiotic kefir, I was a little scared to take it at first but it worked wonders.
Since I have started feeling better I have been training for the Big Gay Race. It's a 5K in Minneapolis that I am running this weekend. The more I run the more my ankle has been hurting. Mr Dr attributed this to my varicose veins cutting off blood flow. He also said that someone as big as me should get new running shoes every 3 months or so. I listen to my Dr so I purchased a new pair of running shoes and some compression socks, CEP and CWX. The socks seem to be helping a lot already. I did 2 leg workouts this week and put up 1000 pounds by 6 in one set. That's much less than I did a couple of years ago but my muscle memory is still there.
I was up to over 270 after getting out of the hospital with my wife. All I can say is darn! I am working on it, I have dropped back down to 268 and working my way back down. I knew it was going to be hard to have a 4th and it has proved to be so in many ways.
That being said I am a very lucky man. I love my kids and I am going to keep in shape for them and for me. I signed up for 3 more 5k's this fall to keep me running toward something. I will be doing the Turkey Day 5K, the St.Thomas 5K and the Monster Mash 5K. I can't wait to run with all my friends.
I have changed my supplements to help my joints deal with the running. I just added Udo's Oil and more yogurt to my diet as well as more glucosamine. As it gets darker I will up my D and other vitamins and try to really watch my carbs. I read an article that if you supplement with only 2% of the calories in your diet from probiotic yogurt it can lessen the possibly of heart attacks and help you lose weight. I am all for both of those so bring on the Chobani!
I also wanted to mention a video I watched. It was a popular weight loss guru on Youtube. He said that the main thing that keeps us where we are weight wise is will power, after that it's diet and finally it's muscle mass instead of cardio. I thought this was very interesting but also very right on. I think we need lot's of cardio but we also need muscle mass. Both to turn up our calorie furnace and to keep up bone density.
I hope you are all doing well. As always ask any questions you have. I wish you luck in your weight loss and fitness goals.
If you are interested in working with me as your beach body coach or meeting up for a workout or bike ride, please click the link below.
As always keep up the good work, and remember, we are doing this for ourselves and our kids.
-Gabe
Friday, September 13, 2013
Sunday, September 1, 2013
Tuesday, July 30, 2013
Red Ribbon Ride 2013 fight AIDS HIV in MINNESOTA last big hill 101 degree heat
One week after Red Ribbon Ride 2013.
It was a great ride this year, one of the hardest I have done. On day one we started out at a sultry 80 degrees and humid. Within an hour the heat went up and up and up by 2pm it was a heat index of 101! Day one is the century day for those who choose to partake and we had 20-30 mile an hour head winds much of the day, it was one of the harder days I have had over 7 years of the ride.
Day 2 was not much easier it was hill day and we had the same head winds much if the day. It was about ten degrees cooler as we headed towards Rochester. The pain in my body stared to set in but so did the love and support of the Red Ribbon Ride.
By day three we were all pretty warn out but it was friends and family night. We also had the last big hill, a symbol of beating tough challenges on the ride. Next year there will be a new route so it really was the last big hill on the ride.
hotel. The presenter for friends and family night was Andy, he showed us all the ways AIDS replicates in the human body and all the places we can stop the replication process. We all came away with a sense that we will stop AIDS in the next 10 years.
Day four I woke up to my kids all sleeping. I got up, slathered on sunscreen and had Angie drive me to camp where I had breakfast and got my bike ready for the day. It was nice and cool, I was flying through the last leg of the trip. That was until I encountered a thunder storm of black sky in Farmington. Sweep stopped us in a nest of pine trees and moved us to pit one. Across the street from the pit was the Farmington fire station, the ride director asked the firemen if we could shelter the storm in the fire station and they let us have full use of the facilities. The storm down poured on our bikes for what seemed like hours. Then the storm broke, the sky cleared and we finished the ride.
It was one of the hardest and most fulfilling rides I have ever done. Sometimes it's those of us who have been through hell who emerge with the road map to help others through.
If my friend who has AIDS and was on chemo treatment for hep c can do the ride, I sure can to as well in support.
I have already signed up for another tour with he traveling bubble of love next year. Please consider joining me, it will change your life.
As always keep up the good work, and remember, we are doing this for ourselves and our kids.
-Gabe
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