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JMERLAU's Recent Blog Entries

2011 Year in Review Video

Friday, September 21, 2012


This is my 2011 year in review video.

I've had this nearly done for MONTHS and finally took a few minutes to put the final touches on it.

I hope you enjoy it.

  
  Member Comments About This Blog Post:

OLDERDANDRT 9/23/2012 2:25PM

    FANTASTIC!!!! You are so emoticon !! Loved your choice of emoticon , too!!! Great slide show! You got the stuff, my man!!!! emoticon Here's to another great year! And another....and another...and another!!!! (ad infinitum!) emoticon emoticon emoticon emoticon

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LEANNROCKS 9/22/2012 9:03PM

    How COOL! You are so tech-y, and a pretty good runner, too.

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JANETRIS 9/22/2012 7:04PM

    LOVE IT!!! Congrats on all your accomplishments! emoticon

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CHEPRBYTHEDOZN 9/21/2012 9:40PM

    LOVE IT!!!! great video..you should start now for 2012's video.... (teasin')


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BTWCOACH 9/21/2012 7:41PM

    Good job Jerome - only 9 months late... hahahaha!


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NANHBH 9/21/2012 4:41PM

    Awww, sweet! Love that Chelle gets best rating for the year!
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SKINICOOK 9/21/2012 4:39PM

    Great video!

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HOLLYS_NEW_LIFE 9/21/2012 4:21PM

    That's awesome! Congrats on all of your success!

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NIELSENSLADY 9/21/2012 3:49PM

    Congrats on the races and the video!

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ANDREA0301 9/21/2012 2:56PM

    Very well done sir!!!

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46SHADOW 9/21/2012 2:51PM

    Great video, and runs, and anniversary.

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BRITTEEG 9/21/2012 2:43PM

    Nice video! And congratulations on all of your awesome runs, including your Marathon! WooHoo!

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The Body Beast

Sunday, August 19, 2012

I spent the afternoon in training, very cool stuff.

After the training, the TRAINING began. The BodyBeast is a brand new BeachBody series and I was lucky enough to be there today when Sagi Kalev, the creator of The BodyBeast took the stage to lead a 45 minute workout.

GOOD STUFF!! All we used was a towel and partner. AMAZING what can be done what kind of a strength exercise we can get out of this setup! LOVED every minute of it, although my arms are worn out.

After the workout, he posed for pictures, I'll let YOU figure out which one is which. LOL

  
  Member Comments About This Blog Post:

WONDERFUL2BME 9/20/2012 8:01PM

    HaHa! You both look pretty good. You are constantly raising the level of expectation. Good for you.

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MISSLISA1973 9/10/2012 11:03PM

    emoticon

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GARDENCHRIS 9/7/2012 10:00AM

    good for you!!

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OLDERDANDRT 8/23/2012 10:03AM

    Won't take you long if you want develop guns like his! I can see your definition! Good going!

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BE-THE-CHANGE 8/20/2012 9:12PM

    Looking good!

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MSANITAL 8/20/2012 4:48PM

    Like I said your guns are getting there glad you had fun..


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K-GETTING-FIT 8/20/2012 3:03PM

    Very cool! thanks for sharing. Saw the program and was thinking about trying it. That's if I make it through Insanity and the last round of LiveFit. Ugh:) It's cool because the boyfriend can do it with me. Fingers crossed.
It is officially on my wish list!

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RUNNER12COM 8/20/2012 12:49PM

    A towel and a partner? Is there a version of it for just you without someone else?

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HEALTHIERKEN 8/20/2012 10:39AM

    Wow! What a great incentive!
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CALVIND 8/20/2012 10:06AM

    emoticon Keep doing that and you will look like that.

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WRITEMANN1 8/20/2012 6:37AM

    emoticon Oh, yeah!

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RUN_BAKE_BLOG 8/20/2012 12:22AM

    Hmmm...
Sounds like fun!
Looks like the Beast spends a moment or two in the gym!
LOL!!
Thanks for sharing!

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NANHBH 8/20/2012 12:21AM

    You both look pretty hot!
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ANNESYLVIA 8/19/2012 9:52PM

    emoticonDid you know he be there? Was it a surprise?

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When to eat?

Tuesday, August 07, 2012

I had the following email in my Inbox this morning:

When is the best time to eat? I don't have a problem with eating, but I don't know when the best time to eat. Like before a work out or after for the best results possible. Also when is the best time to work out? Early morning, late at night, mid-day, or just whenever fits your schedule? Let me know what you think.

As I started my response, I realized this was something that I needed to share.

Here is my response:
WOW - this question has been the topic of MANY great debates actually. LOL You could ask 100 people and probably get different answers from everybody.

For me personally - there is no perfect time to eat really. I do not eat before a workout, simply because I don't want to puke. Whether I'm running, doing TurboFire, Insanity or leading my own HIIT Training sessions I simply don't want that food sitting in my stomach. I also enjoy pushing my body to the MAX and by not eating pre-workout, I force my body to burn more fat as fuel. Sometimes this can be brutal, depending on the distance I'm running. When I'm running races, I'll have a snack about 2 hours before the race, but that's about it. When you finish a workout, your metabolism is at its max, I try to eat within an hour of workout. Typically my workouts are between 4:30-6:30AM - and I'll have my Shakeology as my post workout meal. Shakeology provides my body what I need to recover and get ready for the day.

As for the rest of my meals, I try to eat on a schedule so my metabolism will keep working FOR me. As a recovering fat guy, I want to make sure that I do everything possible to keep my metabolism working in my favor. I eat three meals a day and two snacks between those meals. Now that I am in Marathon training I will be very careful to FUEL my body, NOT fill my body, there is a huge difference.

Best time to workout - early morning! In my opinion, there is no better time or way to get your body going the right direction than an early morning workout. Working out first thing does several things to the body 1. it cranks up your metabolism. As I said before, it's crucial to me to keep my metabolism moving. Working out early gets this started in the right direction. 2. boosts your energy levels - those awesome endorphins will boost the energy and carry you a long way into the day. Your body will burn more calories. Lastly, I believe that most people will actually STICK with a fitness program when they do it in the morning hours. It's a challenge to get started and keep getting up early, BUT you will have FEWER distractions in the morning allowing you to develop a schedule that works for you.

Having said all that, I'm going to quote Greg McMillan, "You are an experiment of one" What works for me or what works for the other 99 people you ask may not work exactly for you. Take notes, journal your nutrition, be intentional about it and formulate what works for you.

  
  Member Comments About This Blog Post:

~INDYGIRL 8/19/2012 7:51AM

    I personally don't know WHEN to eat, but I do know that I'm diabetic. I also know that waiting long periods for food puts me in a deprivation mindset and throws me to the wolves if I can't get to food when I need it or want it. I therefore eat every 3-4 hours in mini meals of 300-450 calories. Obviously the longer I wait, the more high on the calorie scale I will let myself go. Hope that helps someone.

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JANETRIS 8/10/2012 12:14PM

    You are right...you have to learn and grow with it to figure out what is best for yourself. I agree with the "puke" thing. I workout in the morning and eat after also...It's just better that way!

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SPARKLE1908 8/7/2012 3:23PM

    Great answer!!!!!

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WRITEMANN1 8/7/2012 2:04PM

    You've given some great tools to use. Thanks.

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ANDREA0301 8/7/2012 12:40PM

    Great advice, and great information!

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CALVIND 8/7/2012 12:14PM

    Great info. I like workouts in the morning also. Not as early as you though. I am having a hard time getting back into my routine since my move to the tropics.(Trinidad) I think it is the heat that I am not use to as moving from Canada.
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OLDERDANDRT 8/7/2012 11:56AM

    emoticon

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NANHBH 8/7/2012 11:51AM

    I like the morning workout best, too. It just seems to get me off on the right foot - literally!
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TAYGRL 8/7/2012 11:28AM

    emoticon

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BeYourOwnSuperHero......isn't that right Nicholas

Wednesday, July 18, 2012

Tuesday July 17th, 2012 was SUPERHERO night at VBS.

There were superhero's of ALL kind.

SOME of us learned from good friends to BE OUR OWN SUPER HERO!

Here we have a photo of Nicholas being himself:

I think we can all agree....it's pretty dawg gone super

SO....when I thought of SuperHeros, I thought of my brother and his tag line
#BeYourOwnSuperHero

....I did my best.....



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  Member Comments About This Blog Post:

GARDENCHRIS 7/28/2012 10:38AM

    love the green socks and the silver cape! LOL

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JANETRIS 7/19/2012 9:02PM

    You are super Jerome! Thanks for the great reminder! emoticon

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OLDERDANDRT 7/19/2012 6:28PM

    emoticon emoticon emoticon

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PDQ1203 7/19/2012 3:53AM

    emoticon

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LUCKYDOGFARM 7/18/2012 11:19PM

    love the flipflop/green sock combo! you are super awesome to be able to pull that off! emoticon

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-WRKNG2ABTTRME- 7/18/2012 9:15PM

    emoticon

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EVLOBOS310 7/18/2012 5:00PM

    emoticon Love it!

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NANHBH 7/18/2012 4:45PM

    LOVE the green socks on both of you! Too funny!
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NWFL59 7/18/2012 4:12PM

    emoticon emoticon

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MYLAUREN2 7/18/2012 3:56PM

    super heros wear sock and flip flops nice... now i know emoticon

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HOLLYS_NEW_LIFE 7/18/2012 3:55PM

    You look awesome! LOVE the sock / flop combo = )

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PIXIEMOM13 7/18/2012 3:37PM

    I love it!

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LETSSTARTWITH10 7/18/2012 3:37PM

    Yes the green socks are indeed awesome!! Everyone should bring out their inner superhero!

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VICKYMARIEC 7/18/2012 3:27PM

    LOVE the green socks!

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3 year Anniversary - a very special race (Too Hot to Handle)

Tuesday, July 17, 2012

Too Hot to Handle
July 15th, 2012
White Rock Lake, Dallas TX
Norbuck Park


This is a special race for me! Three years ago today I ran my very first 5K road race, EVER! I remember that day pretty well. I met some special friends that day, Id lost 88 pounds at the time and my time was 32:04. This was an emotional day for me honestly. The memories of the first race and every race since then were flooding my brain throughout the run. I had my run meter connected to FaceBook so I could hear encouraging comments while I ran. John (whom Ive known for 14 years or so) posted on my status Kill it my friend, Thanks for inspiring me to change. This was just past mile 1 that he posted that. Those words had me in tears as I ranK..Thanks for inspiring me to change. I remember thinking, he really gets it, and he understands the change. I told ya it was an emotional day. (John has lost at least 40 pounds since I last saw him at a concert in March(I think))

Who would have ever thought that I would be running races and having so much fun, not me? Im grateful for the ability to do it though. Im grateful for the circle of runner friends Ive developed while doing so. Ive developed great friends like Coach Nancy. If youve met her, you know what Im talking about when I say she is one of the most caring and inspiring people Ive ever met. I met Nancy three years ago at my first 5K and weve been friends ever since. Nancy I appreciate you and your friendship.



Race time was 7:30am, but I knew parking at Norbuck Park would be a mess, so Id asked my buddy David to pick me up around 5am. Ive always been an early arriver, part of that is just for the social aspect the other part is that I just dont like traffic much. I slept really well the night before, despite not getting a lot of rest the entire week.

We arrived at White Rock Lake, Norbuck Park around 5:30ish and just really took our time getting around. It was a beautiful morning and thankfully the humidity had dropped significantly overnight. Brian Cooper showed up not long after we arrived. Brian was also there for my first 5K so it was great to see him at the race as I hadnt seen him in a while. We met Nancy and Shawn(her husband) to simply catch up and chat a while. Finally, after much anticipation and several text messages, Shelly arrived. Of course there was a group photo taken to document the occasion.


That is David, me, Brian, Nancy and Shelly.

Much discussion about race plans, in the photo Lord only KNOWS what was happening. HA

Im sure it was good, whatever it was. Lol

The Welborns were there as well. Ive known this family for about a year and greatly appreciate their friendship!

This is Gary and Taylor pre-race. (Taylor did manage to get her D-tag on her shoe)

My buddy David has run the last few races with me; today he ran the 5k while I conquered the 15k.


Time to line up and get ready to run. This is a fairly large race which is always fun and a challenge at the same time. I did to a very short run to get the blood going and stretch before the gun sounded. It took several minutes to get to the start line since I like to start near the back. Finally we were off and I was feeling pretty good. The race ran my favorite side of the lake(the flat side) and had great cloud cover off and on. I have a little chat with Shelly, Gary and Nancy as I ran past each of them during the run, love seeing people I know when doing these events.

My per mile times were as follows:
Mile 1-3 were 8:59, 9:06 and 8:55. I wanted to start around a 9:15 pace, but the adrenaline took over I guess. I felt good though. There was lots of weaving at this point of the race passing other runners, walkers, etc.

Mile 4-6 were 8:55, 8:51 and 8:49. All sub 9 min miles, not bad for a recovering fat guy, right. LOL At this point I was probably talking to those around me some, I usually do.

Mile 9-end were 8:42, 8:38 and 8:26 and the last bit was 8:06. I started having some cramping in my right butt cheek down to my right knee at mile 7 which was annoying to say the least! I looked at the guy next to me and said Two miles left, lets finish this. You can tell by my pace that I picked it up a little. As I came to the corner right before the finish line, David was there yelling at me. Not sure what he was saying as I had my music on, but he ran in with me encouraging me to kick it in gear. I know better than to do this, but I did it anyway. Gotta put on a show, right. :-)

My final pace per mile on my Garmin was 8:49 to finish as my 2nd fastest 15K to date. I am thrilled with the run and the way I felt. My heart rate averaged 161 bpm, but did top out at 180 near the end, a tad higher than I like it for long term, but Ill work on that.

Officially I was 331 place overall(3000 or so runners). 50th place in my age group (40-44), there were 91. My splits were 5K 28:13, 10K 56:22 Time was 1:23:07. Ill TAKE IT!!

My friend Karen got a great picture near the finish.

Thats my buddy David next to me screaming at me. LOL

Over all this was a fantastic day!

#warrior4health


  
  Member Comments About This Blog Post:

CHEPRBYTHEDOZN 7/18/2012 4:16PM

    AW!!! Great blog! FABULOUS race,Jerome!!!! I've met Nancy twice and she is 'something else'....a wealth of info regarding running and health and LOTS of sweetness and love. (and a few tears here and there.)

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HLTHYRNRMOM 7/18/2012 2:30PM

    AWESOME! Great blog! I'm glad I get to meet such insipirational people in REAL life! See ya at the lake!

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NANHBH 7/18/2012 1:50PM

    Awesome blog, Jman! That photo looks like you have both guns loaded pointing them at Nancy!
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Thanks for inspiring ME to change! I don't think I would have ever entered a race had it not been for your encouragement. And now I'm doing a triathlon - can't wait!
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JANETRIS 7/18/2012 9:23AM

    Congrats on your running anniversary! You have great cause for celebration! emoticon

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PASKALINI 7/18/2012 9:16AM

    this was a great blog!! way to go! Today is only my 2nd 5k and I'm still all jittery about it. One day i hope I can do the long haul and bust out a 15k. I'm glad you had such an enjoyable day/ First race anniversary :)

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OLDERDANDRT 7/18/2012 9:10AM

    emoticon emoticonSo proud of all your accomplishments!!! emoticon emoticon
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Comment edited on: 7/18/2012 9:11:11 AM

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EVLOBOS310 7/18/2012 5:57AM

    emoticon Looks like you had tons of fun! emoticon

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RUNNER12COM 7/18/2012 1:08AM

    Be your own super hero? Oh, yeah.

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WRITEMANN1 7/17/2012 9:41PM

    emoticon emoticon

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LUCKYDOGFARM 7/17/2012 9:32PM

    Congrats and Happy Anniversary Jerome!

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CALVIND 7/17/2012 9:12PM

    Thanks for sharing. Congrats on your race. emoticon

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PIXIEWIXIE 7/17/2012 8:09PM

    Fantastic, fantastic job. Looks like a great day! Thanks for sharing!

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HOLLYS_NEW_LIFE 7/17/2012 5:49PM

    Congrats on the 3 yr anniversary!!! Wow, what a special race filled with all of those fantastic memories. I'm sure there are many more to come = )

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DANAWALKER4 7/17/2012 4:04PM

  Congratulations on your race. It is good that you have friends to support you and "egg" you on.

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