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End of Round 2: Phase 1 Results

Tuesday, April 13, 2010

Below are my Round 1 results:

B=Before A=After D=Difference

Weight...(B)=163...(A)157.2...(D)= - 5.8
Neck...(B)=15 1/2...(A)=15 1/4...(D)= - 1/4
Chest...(B)=36 3/4...(A)=36 1/4...(D)= - 1/2
Rt & Lt Arm (Flexed)...(B)=12 1/2...(A)=13 1/2...(D)= + 1
Waist...(B)=34 1/2...(A)=32 1/4...(D)= - 2 1/4
Hips...(B)=35 1/2...(A)=34 1/2...(D)= - 1
Rt & Lt Thigh...(B)=19 3/4...(A)=20 1/4...(D)= + 1/2
Body Fat %...(B)=17.86%...(A)=13.82%...(D)= - 4.04%
Muscle Gain/Loss= + 2 1/4
Total Fat Gain/Loss= - 7 1/4

Unfortunately between November '09 to March '10 I gained everything back and more. I have to keep in mind when I started round 1 I had completed 3 months of Tae Bo and 3 months of a strength training program. The thing I have learned during my first phase is the term/saying, "muscle remembers." Even though I haven't done any exercising for 4 months, my muscles remember being in shape. Week 1 was very hard for me. All I could think about is how fit I was last year and how determined I was to return to that point. Week 2 was a little easier. I started week 3 and was sick for 4 days. So I made a decision to do that week over again before my rest week. I am so glad I did. I cranked week 3 out and felt really good. Week 4 brought back a lot of memories of round 1. My goal for phase 1 was to get my body fat % back to 17%. Unfortunately I missed that goal. This is where I learned another lesson, muscles may remember, but that doesn't mean the fat is coming off any quicker. The 17% body fat goal is now my phase 2 goal.

Here are phase 1 results:

Weight...(B)=169.4...(A)171.6...(D)=+ 2.2
Neck...(B)=15...(A)=15 1/2...(D)=+ 1/2
Chest...(B)=371/4 ...(A)=38 1/4...(D)=+ 3/4
Rt & Lt Arm (Flexed)...(B)=13 1/4...(A)=13 3/4...(D)=+ 1/2
Waist...(B)=36 3/4...(A)=35 1/2...(D)= - 1 1/4
Rt & Lt Thigh...(B)=20 1/2...(A)=21 1/2...(D)= + 1
Body Fat %...(B)=22.87%...(A)=19.75%...(D)= - 3.12%
Muscle Gain/Loss= + 4 1/4
Total Fat Gain/Loss= - 1 1/4

I want to thank God for everything He has blessed my life with. Thank you *Baby* for your support and encouragement every day. If I ever lose audio during my workouts, I know I can count on you to be Tony, LOL. To let you all know, my wife has listened to every one of my workouts and can mock Tony for every word. Thank you P90X "BRING IT" TEAM and SparksPeople for all of your support and encouragement!


  Member Comments About This Blog Post:

ALNEAGLE 4/14/2010 2:20PM

    You are definitely blessed with a beautiful lady and baby girl. Hang in there! It will come back off. Remember part of the battle is in the mind! You can do it!
Just "Bring It" and "Keep Pushing Play"!

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2NDCHANCES 4/13/2010 11:40PM

    Thank you for the *shout-out*, baby! "cheeseburger, bad" ;)

I am proud of your accomplishments- am now, always have been. I see you, day after day, get in there and *bring it*, no matter what the day brings. It can be a rough day, full of running around, working, Jayleigh, etc., etc., past bedtime and you're exhausted... and yet you do it. I think- I would've just gone to bed! But your committment is inspiring- even if it's frustrating sometimes. lol Seriously... you are THE definition of committment and consistency and you inspire me to be better at both. I love you...

xx me

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TYEASLEY 4/13/2010 11:29PM

    Continued success. Your sweetie sounds like a keeper. emoticon emoticon

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Faith dares the soul to go farther than it can see

Wednesday, April 07, 2010

"Faith dares the soul to go farther than it can see."
~William Clark~

To me, faith has always been a light in the darkness. When I am unsure, nervous, anxious, or scared... I fall back on faith. It always lights the path ahead. "Faith is the soul's food. One cannot live without it, or live well on just a little." While I have drifted back and forth many times in how diligently and actively I practice my faith, I have noticed the times my life is most complete and content are when faith is a high priority.

If you could imagine faith as a bank account, what would your balance be? Do you need to take steps to increase how actively you "live" your faith? If so, what is a step you might take today?

I let my faith light the path of my soul.


  Member Comments About This Blog Post:

ALNEAGLE 4/7/2010 4:07PM

    This is a great blog! I try to let faith lighten my path, but sometimes it does seem as if we are walking in complete darkness. Thankfully, we know that we aren't that there is a "lamp unto our feet and a light unto our path"!
I needed this today, thank you!

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Trust yourself. You know what you want and need

Monday, March 29, 2010

It isn't that uncommon anymore for people to have problems trusting one another. As we move through childhood and our hectic lives, many of us have had our trust betrayed one too many times. While the fact that many of us have a hard time trusting is sad, it becomes even sadder when we stop trusting ourselves. When life experiences sway us to stop listening to that inner voice that knows where we need to go, we have stepped past the betrayals others have done to us and betrayed ourselves.

When was the last time you listened to what YOU had to say? Find some quiet time today. If the idea makes you uncomfortable, it is all the more important that you do it. Start with just a few minutes and try to work up to 10. Don't worry about what you are focusing on or thinking about, just concentrate on listening. Excluding God, no one knows you better--your wants, your needs--than you do. Give yourself the space needed for your heart to tell your mind the answers during life's tough moments.

Your affirmation:
I listen to myself. I respect myself. I trust myself.


  Member Comments About This Blog Post:

GONABFIT 4/14/2010 10:23PM

    WOW. this was amazing. thanks

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VALERIE1181 3/30/2010 12:03PM

    Thank you so much. So true! emoticon

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BLABBERMOUTH2 3/29/2010 6:20PM

    Eric, thanks for making a point that so many needed to hear. Good job and insight.

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CELEST 3/29/2010 4:08PM

    I love your blog and agree that we need time to ourselves. We also should listen to our inner voice, as long as it isn't saying eat eat eat (all the wrong things) emoticon as mine used to.

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MORNING_NOONAN 3/29/2010 4:06PM

    I am going to use that affirmation tomorrow morning to get me going for the day!

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1HAPPYSPIRIT 3/29/2010 4:05PM

    emoticon blog!!! You have shared some sage advice which we all need to heed!

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SHIMMYHIP 3/29/2010 2:37PM

    I work on that more and more. Listening to yourself is so key.

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REEKU731 3/29/2010 2:17PM

    Great blog! Thanks for sharing! I have lots of positive affirmations that I repeat over the course of the day that make things go a little easier! Enjoy your peaceful time! I know I do!

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Fitness Myths and Half-Truths

Sunday, February 28, 2010

Fitness Myth 1: No Pain, No Gain
Exercise does not need to hurt to be good for you. In fact, if it does hurt youíre probably doing something wrong. Some soreness is common for a first time exerciser, but if that continues, you are pushing way too hard. Delayed onset muscle soreness, in which pain occurs up to 48 hours after exercise, results from inflammation and microscopic tears in the elastic tissues that surround muscle fibers. To give muscles time to adapt, donít do much too soon, or you will risk injury.

Fitness Myth 2: Excessive Sweating While Exercising Means Youíre Not Fit
In fact, it's just the opposite. Sweating during exercise is a sign of an efficient cooler. An athlete who has adapted to keep the body core cool during exercise will shunt blood to the skinís surface more quickly and release heat from the body. At the same time, the sweat glands increase their output and thus cool the body during sweat evaporation. While fit people produce more sweat than sedentary folks, they lose less sodium, because more of it is reabsorbed by the body. The result is a more efficient cooler.

Fitness Myth 3: If You Stop Exercising, Your Muscles Will Turn to Fat
Fat and muscles are two different tissue types. One can not convert to the other. The truth is that muscles atrophy when not used. Therefore, if you continue to eat as you always have, but stop exercising, you will see an increase in body fat and a loss of muscle mass. Of course, the real question is why are you stopping exercise in the first place?

Fitness Myth 4: You Can Increase Fat Burning By Exercising Longer at a Lower Intensity
It really isn't important what percentage of energy during exercise comes from fat or carbohydrate. What matters at the end of the day is how many total calories were expended. The higher the exercise intensity, the more calories are burned per minute. Many new exercisers, however, are encouraged to exercise at a lower intensity because high-intensity exercise is difficult to sustain, and safer. Read More: Energy for Exercise

Fitness Myth 5: If You Exercise, You Can Eat Anything
If you try to make up for poor nutrition by exercising, you are going to be disappointed. While eating poorly and not exercising is far worse for your health that eating poorly and exercising, you will get the most out of your workouts if you fuel them with high quality foods.

Fitness Myth 6: If You Don't Work Out Hard and Often, Exercise Is A Waste Of Time
Nothing could be farther from the truth. Research shows that even moderate exercise, such as walking and gardening a few times a week, can have tremendous benefits. One study found that gardening for as little as an hour a week reduced the risk of heart disease.

Fitness Myth 7: Exercise Can Fix All Your Health Problems
While consistent exercise can make a huge difference in quality and quantity of life, it can't fix everything. Individuals with other health issues and diseases still need to follow a physician's advice when it comes to disease management protocols. And although exercise alone can not guarantee your health, or cure you of illness, regular physical activity has been shown to help everything from arthritis and heart disease to asthma and diabetes.

Fitness Myth 8: Weight Training Will Bulk You Up
Many women use this excuse to avoid weight training. What they don't realize it that weight training is often the easiest and quickest way for women to lose body fat and increase muscle definition.

Fitness Myth 9: To Build Muscle Requires Massive Amounts of Protein
There is no scientific evidence supporting the popular belief that athletes require massive amounts of protein. According to Dr. Suzanne Nelson Steen, head of the University of Washington Huskies Sports Nutrition Program, strength athletes require just slightly more protein than other individuals and still need adequate carbohydrate to replenish muscle glycogen. She points out that all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrate. "Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed on a daily basis to restore glycogen levels." To build more muscles, you simply have to follow a good weight training program and eat a well balanced diet consistently.

Fitness Myth 10: The More Exercise The Better
Of course you can get too much exercise. Many top athletes give in to this myth, and many pay the price with injury, illness and depression. When it comes to exercise, you need an appropriate balance of training and rest in order to perform optimally.


  Member Comments About This Blog Post:

SOPERANO1 3/30/2010 10:04AM

    Thanks for the blog. It was very helpful and informative.

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JOCHEBED1 3/24/2010 6:46PM

    thx for tips

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SHUCG1004 3/8/2010 4:49PM

    I like your blog! Great tips. Thanks. I like the one about over-exercising. I get too ambitious and over-exercise, not allowing my body to rest.

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    Great blog. Thank you so much for all the information.

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GAZELK 3/3/2010 10:28PM

    Great blog. My favorite point that I didn't realize until I started tracking my foods is that you can't eat anything you want just by exercising. It just doesn't work. Good food + exercise = health.

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DANEDA 3/1/2010 6:43PM

    Yes! Thank you.
I can't stand the expression "no pain, no gain". It should say "Pain means no gain", since it can disable a body and be a big setback.

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SWAL0701 3/1/2010 8:43AM


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A*L*P* 2/28/2010 10:11PM

    GREAT blog!


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TYEASLEY 2/28/2010 8:54PM

    emoticon Just want you to know I LOVE this! emoticon

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What are your goals and wildest dreams?

Monday, February 15, 2010

"If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them."
~ Henry David Thoreau~

What are your goals and wildest dreams? Have you built castles in the air? If your answer is yes, good for you! That's where dreams must begin.

After building our dreams, we must put the foundation beneath them.

How is your foundation coming along? Are you taking practical, daily steps forward (no matter how small)? We can't get to our goal when we are not moving. Are you moving toward success? If not, what little step can you take today to re-commit and get yourself back on track?

Each day I take a step toward success. I know there is no such thing as a "small step," every step is important.

P90X "BRING IT" TEAM, the start of your foundation is making a commitment to yourself that you are going to show up and press "PLAY"


  Member Comments About This Blog Post:

CELEST 3/29/2010 4:12PM

    Great quotes. My goal is to be slender enough to shop in any store for clothes I love instead of clothes that fit. My wildest dream is to be slender enough to sit all over my husbands lap and not see his face turn red emoticon from the effort. Getting there with my 24kgs loss already. By the end of this year, I will be at that goal. emoticon

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TYEASLEY 2/28/2010 6:23PM


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PURPLEALLY 2/15/2010 7:55PM

    One of my favorite quotes! emoticon

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