Keto Diet Update

I have 4 months in the books now with my Ketogenic food plan and I’m still progressing towards my goal to be able to see my abdominal muscles.  At this point, I’ve hit a high weight loss of 17 pounds on this food plan.                                     I don’t like to use the word diet all the time, because this new way of eating has become a long-term proposition for me.

I don’t see any reason why I would stop this plan because I continue to show progress.  My weight has leveled off, but that is most likely due to a switch in my exercise plan and an increase of approximately 200 additional calories.  Basically, I decided to start engaging in weight training again.  After losing a lot of body weight (mostly fat, but definitely still some lean mass) I started to feel a bit sloppy and even a little weak.  I started up with Beachbody’s Body Beast workout plan with the intentions of adding some muscle back, all while maintaining and even working on my progress of fat loss.

I’m currently alternating Body Beast weight workouts with a cardio-style workout, every other day. On the weight workout days I strive to keep my calories higher, then back down about 100 or so when I do cardio workouts.  I’ve been doing this plan for about 3 weeks now and I’ve been able to maintain my weight and continue to get leaner.  My muscles feel tight and my strength is good, so it all seems to be working well so far.

I’m still in the low 12% body fat range, but continue to progress to my goal of 10%.  I feel really good on the Keto food plan and I highly recommend it.  It’s not for everyone, but it is very effective for fat loss and much more health benefits long-term.

Would you like to learn more about this food plan, or even about my journey?  If so, contact me via this site or my Facebook page at Forever Be Healthy and I’ll be happy to share more about what I’ve learned so far.

 

 

5x5x5 Workout

We did this workout last Friday and I can honestly tell you that it kicked my butt! My heart rate was elevated through the entire workout and I had sweat dripping off my nose! My abs were still sore from both Monday and Wednesdays workout so Up and Downs and Overhead Toe Touch combo about killed me! At the end, I felt like 5 minutes would never end!

BUT, these are the kind of workouts that I love. The ones that push me to the limit and make me dig deep and force myself to push through to the end.

What kind of workouts do you like?? Post below and we will try some out to share with you!

Give this workout a try and come back and let us know how much you loved/hated it! 😉

5x5x5 Workout

 

http---signatures.mylivesignature.com-54493-137-857C130ECFB09A045A63D03C9B490905

Intervals to Burn Fat and Increase Your Metabolism

97d97caf676c0140_shutterstock_114580993.xxxlarge_2xThere are so many things today that we can use to get in our cardio workout. There are elliptical machines, stationary bikes, stair climbers, treadmills, bodyweight circuits, jumping rope, and the list could go on and on…. There are even fitness videos that do some form of intervals in their videos, such as Turbo Jam -Fat Blaster My preferences are the treadmill, elliptical and bodyweight circuits.

Whether you are trying to lose fat, increase your metabolism, give your body an amazing sexy shape, or just trying to work up your cardio endurance, make sure you are doing intervals.

What are intervals? Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity performed for a specific amount of time. Intervals also cause your body to continue burning calories and fat long after you have finished your workout! Now who wouldn’t want that benefit?

An example of an interval on the treadmill:

Warm up for 2-3 minutes at a moderate intensity (about 4 out of 10). Then increase speed to high intensity (about 8 out of 10) for 30 seconds, then low intensity (about 3 out of 10) for 60 seconds and do this 6 times. Then cool down for 3-5 minutes at low intensity (about 4 out of 10). When you reach interval number six, you should be thinking to yourself “I don’t think I can do this”, but you WILL! That is how intense these intervals should be. If you are not dragging yourself off the machine when you are done, then you didn’t work hard enough. You should never have to do intervals for longer than 30 minutes. If you are just beginning, start at an easy pace and do shorter durations of intervals until you have built up your endurance, then increase your intensity!

You can also change up your intervals in many different ways. You can change the incline of the machine or change the duration of the high intervals. You can do 30, 60, 90, all the way to 120 seconds and then just make sure your recovery interval is equal to or double the high intensity intervals.

Sometimes, my intervals last only about 10 minutes long, but I go hard during this time and definitely know I burned some serious fat! So there should never be an excuse that you don’t have time to workout…just remember intervals…SHORT AND SWEET!

Here is and OLD video of myself, talking about how to get the most out of your intervals.

http---signatures.mylivesignature.com-54493-137-857C130ECFB09A045A63D03C9B490905

Body Beast Workout Review

A while back, I started a new workout program from Beachbody called the Body Beast.

This was an intense workout program with what I consider a cardio/weight lifting base platform.  In other words, the program has a lot of weight lifting moves (love it), but delivers each exercise with a general fast-paced circuit feel.  With the workouts, you move quickly through each exercise with little rest in-between, completing super sets, giant sets, progressive sets and combo sets.  At times, I find myself struggling to switch, add, or remove weights in time for the next move.  This program tends to really pace you through most of the exercises, keeping your heart rate up and cardiovascular system cranked up.

Depending on what your goals are, this may be a great workout plan for you.  Even if you are not interested in building more muscle, this plan will definitely strengthen you up and add more definition to your body.  The majority of the moves are basic enough for a beginner, but In my opinion this plan is better suited for someone that has been training for awhile and has a good base knowledge of body part-specific moves and weight training in general.

So far, here are some of the things I like about the program:

  1.  As I mentioned, the program has a lot of specific weight training moves, so it’s great for building strength and muscle mass.

  2.  The food plan is laid out in an easy to understand format.  I really liked that!  After years of training, I fully understand now that eating right according to your goals, with the appropriate amount of calories and macronutrients, is crucial for success.

  3.  Pop in a disk and follow along, it’s really that simple.  If you can get past some of the silly things the instructor (Sagi Kalev) says, like “your’re going to get huge” or “you’ll need to buy a bigger shirt” you can just move along through the program.  Sometimes It just makes me laugh….I personally think he’s pretty funny, but some people might think some of the things he says is really dumb.  I even mock his little sayings around the house after my workouts and the kids get a laugh out of it.  I guess you will have to get the plan to understand what I’m taking about!

  4.  The exercises really punish each body part that you workout.  This is a love/hate thing for me, but if you want results, this is what you need to do.  It’s really not about lifting heavy weights, it’s about using proper form and moving up in the weight range for each move.  If you do this, you will get stronger and add muscle (providing you are eating right).

I’ve been working out regularly for years. Although I am older now and my goals and priorities for my body have changed a lot, I believe this workout plan is best suited for someone who has been training at an intermediate level, just to take advantage of some of the more difficult moves.  I don’t want to discourage beginners from this plan either.  If you feel pretty comfortable with your body and are prepared for a good challenge, then give it a try, I don’t think you will be disappointed.

Here are some things I learned through with this program. First off, I unfortunately miscalculated my caloric intact and didn’t realize this until over half-way into the program.  I’m really disappointed in myself for this because I miscalculated about 500 calories in my daily food intake.  I believe this was a costly mistake and limited my progress.  In the plan, Sagi has a specific calculation that needs to be done according to your goal with the program. For some reason, I didn’t calculate the last part of the equation that accounted for the caloric intake to maintain your weight.

I actually did maintain my weight throughout the program, but through the first two stages of the program you advance from the “Build” stage to the “Bulk” stage.  During both of these stages you should be able to start putting on some weight, which in theory should mostly be muscle added.  My weight did go up almost 5 pounds at it’s peak, so I can assume my food intake was fairly close.  My body fat also moved upward a little too, but it wasn’t drastic.  I seemed to hold a + or – .5% so far to this point.  Now that I am in the last stage, I should be losing more body fat because you drastically cut the carbohydrates out, in comparison to the first two stages.

One thing to remember about this plan is that the workout schedule is on a 6 day on, one day off rotation.  Honestly, this has been hard for me to maintain.  This has also probably inhibited my progress, as I have been consistently only maintaining 4 to 5 days of training each week.  Also, I started this program in late November and hit all the Holiday’s along the way, so that really messed me up too.  Between eating outside of the plan and taking in alcohol occasionally, I set myself back.

 

Click on the picture below to purchase the Body Beast program:

http---signatures.mylivesignature.com-54493-113-E71BC932D43FFED235375C3E37A45278

Extreme Running

unnamed (3)

Mike Hartley, DVDRNR, runs the mountains, trails, and roadways of Divide, Colorado.  His passion for running and outdoor physical activity was sparked in the early 1990’s when he ran 10-milers in the military.  These initial races grew into a desire to go long with half marathons and then marathons.  In recent years, his passion for 50 milers and 100’s has gone wild.

The last eighteen years have afforded him finishes in thirty eight marathons, seven ultras and numerous other mountain trail races, including 20 Pikes Peak (3 doubles), 3 Collegiate Peaks, 2 Mount Evans, 3 Barr Trail races and four marathon finishes as a representative for the Colorado National Guard Marathon Team.

DVDRNR has a busy 2015 race schedule with a minimum of one marathon or ultra per month climaxing in September at Steamboat Springs for the Run Rabbit Run 100 mile.  But first, DVDRNR hits the trails March 14 in Salida at the Run Through Time Marathon. Check out this technical trail race at www.salidarec.com and stay tuned for training and race updates from DVDRNR.

unnamed (7)

Training for Fat Loss

cardio-vs-strength-training

You have set your fitness goals and now need to decide which exercises you want to add to your fitness routine to help you burn away that unwanted fat. The best way is to add a combination of both strength training and cardiovascular.

Strength training is the most beneficial methods of fat loss. By building muscle, you are in turn increasing your metabolism and helping your body to burn even more calories. Also with strength training, your body begins to burn a large number of calories even after you have finished training.

With strength training you have many options. For beginners or someone who doesn’t have access to a gym or equipment, bodyweight exercises are a great option for fat loss. Another option is using the push/pull split. This is a great way to get in a total body workout that allows you to perform more exercises per workout and get more recovery time.

Some key points when doing strength training are make sure to warm up and stretch before your workout, lift the weights in slow, steady movements and don’t forget to breathe.

Cardiovascular exercise is the 2nd part of your fat loss fitness routine. Cardio can be done following your strength training or as separate training on the opposite day of strength training. Cardio is not only a great aid to fat loss, but also to help you to maintain a healthy heart. The best form of cardio is HIIT or High Intensity Interval Training. HIIT involves intervals of varying intensities, some very high. Interval training can be as simple as doing an all-out sprint, jogging to lower your heart rate, and then sprinting once again. This should be done anywhere from 15-30 minutes. The advantage to HIIT is that you are burning more calories in a shorter period of time. You can perform HIIT on almost anything, such as bike, treadmill, elliptical, or even bodyweight circuits.

It is best to perform strength training workouts at least 3 times per week and also perform HIIT 3 times per week. Make sure to change up your workouts every 6-8 weeks to avoid a fat loss plateau. Changing your workouts also keeps your workouts fresh and new and makes you less likely to stop doing them and gives you a better chance of reaching your fitness goals!