I managed to get some serious results from my Synergize program for the first 10 weeks of the program. I was more through the motions for the last 2 weeks due to the wedding and my honeymoon. I managed to maintain in spite of a tremendous amount of reasoning and easily understandable excuses not too.

I lost about 8-9lbs overall on this plan. I didn't finish all of my goals, but I also lost my job, moved 1200 miles to a new City and State, got married, went on a honeymoon, etc... These were events I couldn't account for and had to make drastic life changes in order to adapt.

Right now Synergize has to be on the back burner for a bit. It will be one of my big hurdles to accomplish within the next year. Right now I feel i need to get my professional certification again in the industry and I need to get an actual job in the industry that has benefits so I can provide my daughter and myself with coverage.

My next program will be an elite strategy for Synergize. I plan to train for being able to do a 5k in 12 weeks. I will spot a 5k race where i only plan to finish with a sub 29minute time (the world record is 12:40 something sec). My intention is to become a better endurance athlete and to pick back up on my Thai kickboxing training at least once per week for recreational cardio. Developing this portion of Synergize will help me assist elite athletes and weekend warriors with their goals too.

I will write an outro for this and post pictures in the next couple of days.

Cory: hope that tooth/teeth are getting better and keep up the weight loss sir.

JI: what are you plans for the next 12 weeks?

 Oddly enough I worked out and did cardio 4 of 5 days this week already and only ate bad 2 days on the honeymoon and I still gained 4lbs. Then again, if you watched how I ate those 2 days, it wouldn't be a question at all. 

The wedding and the honeymoon were incredible. The incredible thing of the whole honeymoon was I played no limit hold'em every night and actually won enough money to pay for the entire cruise! So I only had two yellow days this week, but I will still post new pics and just do light maintenance workouts in the coming week. The week after i will get back and start training my 5k times and increase my lean muscle mass. More later, i'm going to go hit the track and my arms. 

 I got married to Jessamine Marcy this weekend. It was awesome. Saturday night we went and stayed at a hotel on South Beach then we went and hung out with a few friends on the beach the whole day.

I ate very clean this weekend, surprising enough. We had a clean pasta and chicken dish with salad at the wedding. I only ate one piece of cake and hate either water or diet soda the entire time. In fact, I toasted with Diet Coke so it looked like a wine. I even did cardio the morning of the wedding and hit every workout this week.

I go on a cruise today to Key West and Cozumel. I will post when I get back in a week. Gotta run and Keep it Green because I will! Working out and running on the ship all this week!

i was green yesterday and probably won't be untill mon. type soon and keep it green folks.

 I should be working out. I took yesterday off because my knee is acting so wonky. Things to come, parents come in tonight, golf tomorrow morning, Bachelor party tomorrow night, married on saturday, 5 day cruise on monday and i'm going to workout on the ship everyday! Since i'm getting up way early tomorrow I need to workout and do cardio NOW! 

UGH, i have to deposit a check, eat again, make sure all my bills are paid since i will be MIA for 9 days, call my daughter, man... i've got a lot to do... gotta run. Keep it green my friends!

I've really hit my stride with this 12 week program. The functional training and balls to the wall workouts i've developed have really scuplted my body and brought my fitness to a whole other level. Sean hasn't posted them, but his before and afters using this program are top notch as well. JI has made huge strides himself and I look forward to seeing where he ends up as well.

Yesterday I hit the track and had one of the most intense days of VIT (Variable Interval Training). I decided to use my new Nike + gadget to track how many miles I did in the intervals since I was running series of 400's, 40's and 60's with walking breaks in between. I never stopped moving during my entire hour and wound up clocking 4 miles total. My 40 and 60 times were stellar. My 400's were miserable and my beginning mile was pretty bad and flared up my left knee. Glucosamine, MSM, chondroitin, ice and rest is going to be in order in 2 weeks once I end this program.

Back to the Nike + gadget, it's pretty cool, but it also made me realize I need to step up my mid distance running and training. I have a sensor that sits in my shoe and feeds information back to my ipod. Then I have voice prompts telling me where I am in relation to my goals i've setup preworkout based on distance, time or train for an event. This has got me thinking I am going to train for a 5k after my honeymoon. Let's see if this tool paired with my heart rate monitor will allow me to become a decent mid distance runner. How i finish in my 5k training will allow me to see where I go from there.

Today I hit a 1 1/2 mile eliptical run and then did some serious legs. The leg workout reflared my knee and i'm in some pain. I've got to nurse this thing and temper action with wisdom, but still push through and look good for my honeymoon pictures on the boat.

So my interview was great. This company is top level and professional in the training industry. I'd be proud to work for them and the district manager wants me to contact him once i'm back from my honeymoon. More later, gooing to go watch Transformers 2!

I got my hairs cut, my mind is focused and I'm about to throw on my suit. Today is the day for the 3rd interview for the job i've been gunning for. Right now I will control the things that I can like interviewing well and presenting myself for the position. I'll let God and this company sort out the fine details past that. It's not luck that I need, but I do need to be prepared. 

This weekend I blew it yesterday. I had a halfway workout and ate like crap. It was my fiance's official birthday and we spent it grilling out at the fams house by the pool. I ate 5 times, but it was burgers and chips. The only thing I ate halfway decent was my breakfast and a shake. The other 3 meals were pork chops, hamburgers with chips and diet soda. Not the worst, but I did decide to just to give myself the day. 

Today i'm right back on everything. I'll hammer out a leg workout with Sprints afterwards once i'm done with the interview. More later guys... 

 So it's the 4th of July and my fiance's birthday (tomorrow). We are going to the zoo so I am up early to hit some Chest and Back. 

The eats have been dead on, but that is because i've been cramming 500 pages of material into my head studying for the Cert Exam I am taking. Right now i'm doing my final exam for my Certified Specialist in Sports Conditioning from ISSA. I'm done with the Q and A and T and F portions of it (200 questions). Now i'm on the Case Studies and Essay Questions. Those two are going to take me about 4 hours to finish. Luckily this cert overlaps with my ACE Certified Personal Trainer material as well. 

So my fave tennis player Andy Roddick is in the Wimbledon's finals vs Roger Federer. If Andy's tennis game is as good as his is hot wife (SI swimsuit cover girl Brooklyn Decker) Andy is setup to have his first title. The way he plays is strong, fast and aggressive. Let's hope it's enough to beat the smooth and smart game of Federer who I don't think has any real holes in his game. Good Luck Andy.

Shawn: I'm really proud of you! I honestly thought you fell off when you weren't posting here. Your numbers are CRAZY aggressive and top notch! Let's challenge ourselves (you and I) to either A. keep going or B. stay at or below these numbers we currently have for the rest of our lives. I can do it, you in? 

JI: I'm off to watch one of the guys at my gym that does the same thing. I call him Cheese D***, but that is a story for another day and probably in a different forum. Needless to say I came home last night with a story about him and my fiance knew exactly who I was talking about after about 3 words. I want to make a movie about all of the crazy personalities in the gym. It would be a blast. Then again, i'd be the psycho, loud and always positive trainer guy so I can't pick too much. 

Nosce te Ipsum - Latin for "know thyself". Definitely has a place in Synergize. Damn I wish I had more time to dedicate into writing about this. I've got a saying I've used for years as a trainer "Dig Deep!" I used to have a shirt that said that on the front given to me as a gift by a competitive cyclist I used to train. Digging Deep and Nosce Te Ipsum (also written as Temet Nosce in The Matrix) encapsulates the theory of taking yourself to the point of change and challenging yourself consistently to be better. 

I just received a call from the gym manager. He promises to get me the interview with the Area Manager at the end of the week. Until then, I am going to continue training my arse off, eating right and doing the work for my PT cert. I'm finishing the CEU's to get my CSSC cert back in gear. I estimate to be done with this by the end of the week and maybe even tomorrow!

I've got a new 4 weeks worth of workouts done for Sean and need to email them to him. He is doing a lean muscle mass gain. I might join him, but I also want to train for a 5k for the next 12 weeks too. We will see after my trip to Cozumel on my honeymoon. 

Cory- good to see you back! 

JI- nice to see you keeping it green

Rae Cattach and Steve Avery are now back as members, let's see if we can get them blogging. We are definitely getting the band back together folks!

KEEP IT GREEN!

This is an adventure in life and it is wonderful. Today is a good day for many reasons. 1 I am being reasonable about job and future prospects. Synergize and personal/life coaching is my short, mid and long term goals. Very eye opening. 2. I just liquidated my old companies stock to pay off my taxes and i will have money left over. My finances will allow me to pick the right career without rushing. 3 I get married in 2 weeks and go on a honeymoon for a week. I will focus 100% on my career the day I get back. I have been green everyday since my last hiccup anfd I have a workout planned tonight. More later, hitting the grocery. Welcome back Corey and way to keep it green JI!

I am a bit nervous about my third interview. I may have to take a bridge job between now and the job I really want because I let my PT cert lapse. There is only one thing to do to change that though. My pictures do not show what i thought I saw and that means I need to bare down harder. More later after I workout and get back from the Keys. I sure hope I don't catch the flip fly flu.

I crushed a HIIT and stair day to the tune of 800 plus calories. It was an awesome day and I could function so much better at 7pm at the track. I did this with extremely sore legs and was still ripping off strong and fast sprints. Between the stairs and HIIT I didn't stop for longer than 30 seconds and only stopped 4 total times. This really was the most intense I have done cardio during this entire challenge. Oh, i am applying the PAAED theory everyday now. Today I Finished my cpr cert, ordered my ACE study material and crushed a big hurdle of organizing my personal and professional profile as a trainer. That profile will be turned into a personal website over the next few days right before I get all my study material. Note, food is dead on. Side note, The Hangover is the funniest movie I have seen in years! Keep It Green!

Push Pull training was supposed to be sandwiched in the middle of the Synergize Revolution routines. Instead I have myself, Sean and soon to be JI doing them at the end. Today was the leg day and I trashed myself. There is not a single person in the gym I was working in training at the level of intensity nor the types of exercises that I was doing. There was a tatt'ed up beach muscle guy that was yelling at me for taking the 40's in the middle of his dumb bell press set. I laughed at him and found another set. He was lookie louing me the rest of the workout and I know he was freaked at how I was crushing the training. Don't ask me why i'm venting about it, but I scream, jump around, and train balls to the wall and it isn't quite what the general gym population is used too. That being said, i miss training out of my MMA gym, my old personal training studio and my home gym! 

I'm going to hit the old cardio tomorrow, but today was a blast with this new round of exercises. I've really out done myself again. Look for progress pictures and measurements later this week. 

I did get a call today from the gym i'm extremely interested in working for. The Club Manager let me know they are getting me in for that 3rd interview at the beginning of next week. Things are progressing slow, but they are coming around. 

KEEP IT GREEN FOLKS! Let's make a push JI, no reason you can't hit those goals, sir! Where is Michal and Sean?

My Jessi is a saint. She has made this a wonderful day. I talked briefly to my father and my daughter. We went to the wedding site on the beach and then to her parents house to hang at the pool. A very nice fathers day so far.

JI, myself and Sean are the lastmen standing in a group of 30, whittled down to 12 and ending in 3. I can't be more proud of this challenge, what it has meant to me and who is left! We have 4 weeks left and it is time to dig deep and make them perfect. I have a wedding in less than 4, a honeymoon in that time frame, a job I need to land and a pt cert i need to get. There are a number of smaller things I need to do handle like setting up my personal website as a portfolio and get onto Adam about getting me my write up about me. I have been going about this all wrong and I plan on capitalizing on who I am and what I have to offer the world. That will get me more access to my daughter faster. Today was a killer ch, sh and tri day that saw me hitting some off the wall exercises I haven't done in a long time. Then I went to the track and killed a 5k in 31:06. I sand bagged a bit because it was 97 degrees with 75% humidity and I was at the track at 1pm. The last 1/4 mile was a full out sprint! Then I capped it with 5 40's. Great day and I am off to watch the UFC. Go Nate Diaz, Deigo Sanchez and Demarques Johnson!

Dropped a pretty uneventful and weak back and bi day. i don't remember the last time i felt this weak. It had to be do too the crazy day yesterday. I talked to Michal to make sure he was alive. He is. Since I MOO'ed out tonight i am going to train cardio and ch, sh, and tris tomorrow. I will be reordering an ACE certification kit tomorrow and start my path back to health and fitness. More to come!

Where did I lose focus of what i want to do? I am not sure, but i think i found it. So i crushed a leg and SAQ day yesterday! So much that a local FIU linebacker saw how i was running at the track and challenged me to a race. I smoked him in 2 consecutive 40's! Keep it up JI and you too Michal. Keep it green!

Sean hit the work weigh in and finished in 4th. Tough break because he worked his ass off and looked good in the end. He is on to do a lean bulk now. I had a follow up interview and it went pretty well. I am certain i want to get back in health and fitness after talking to this team. This is the job i want to land too. I am to meet with the area manager for my 3rd interview sometime next week. Keep'em crossed folks. No workout yesterday, but I will do both cardio and legs today. Food has been spot on. More later, i am off to buy another personal training cert exam.

After a killer ch, sh and tri workout i did a follow up interview with the fit manager at the gym. It is basically the same job i did at Bally some 8 years ago. It is thought and soul search time on career path, for sure. Oh, i did hit 255lbs for 6 reps on incline bench just to see where i was strentgh wise on the exercise. Pretty good numbers considering i weighed 182.6 this morn. I did smash a SAQ workout at the track today. Stairs, 60 yard sprints, 40 yard sprints, ladder drills, cone drills, hurdles drills and a mile run in 8:36. this program is going great! You will see a very well thought out post later today about my career.

 So i've got a job offer, but i'm going to feel out a few more prospects. This job offer is something i've done before, but not quite the money I want. They promise the world, but i'm not going to get stuck somewhere I don't want to be. That is about as specific as I will be just in case. I've got follow-up interviews in the works this week and one job in particular i'm really interested in taking! 

Good to see you here Michal! Where are you today JI? Look for Sean to post his end of the challenge pictures later this week! He has made a dramatic transformation!!!

Keep it Green, more from me after my workouts guys. 

 I took yesterday off and even had a free meal. It didn't fall in line with my rules of doing cardio on days that you have your MOO. The catch is i'm only going to do ONE MOO this week. There are some justifications that aren't that bad, the catch is EVERYTHING in moderation. 

JI, you could really derail yourself going way too overboard, but do some reasonable partying. Just saying screw it probably isn't best, but allowing yourself a little leeway and freedom is justified. The best time to create good habits are when it's most difficult and when you don't want too. We are building in a lifestyle that you can enjoy, not one of dramatic excesses on both sides. So have a couple of beers, have a few ribs or burgers, but mix in some salad as filler (even with ranch dressing) and don't over stuff yourself. Grab your family and WALK together, you don't have to push it and set new goals, but as a family spend some time together and burn some calories. Rough house with your kiddos, go out and run around with them, chase them, do all sorts of things to get your heart rate up that also allows you to be with your family and enjoy your 40th. OH and HAPPY BIRTHDAY!!!

This is a post for me because I tend to go to DRAMATIC excesses on both sides. I go overboard with cutting and I go overboard with cheating. My fiance is the ultimate in moderation in everything. She has started to teach me a lot in this respect. 

Today i weighed in at 182.5lbs. This entire week of great eating and even better training has turned into this great week for me that allowed me to make this change. Gotta get in the shower, i've got another job interview today and I want to hit my Ch, Sh and Tri's tomorrow along with my last day of cardio. 

Keep it Sensible folks!

 Geah! This was an incredible day for working it out. In doing back and bi's i managed to blast out 8 reps on the final pull up's and even did 225lbs on my deadlifts. Damn my friend!  

I spoke with the GM of the LA Fitness I was working out in to see how I go about getting a job in management. Come to find out the Florida market is HOT and jobs in management are promoted from within. He did mention that being a PT Manager is a fast track to sales management. I've got a contact to get in touch with so let's see how it goes. 

Keep it Gladiator Green, fellow Spartan JI! 

 1236 Calories down with some super intense VIT training over 45mins. I managed an opening 1 mile run at 8:53 pace the day after doing legs. It's not my best, but with taking a week off and having lead legs this was a very satisfactory pace. I then ran 10 40yard, 100% effort sprints where my heart rate got into the 190bpm range. Then I finished with another mile and 5 flights of stairs. So, 45 mins, 1236 calories, avg 152bpm hr and a little bit of sun. I've found a GREAT track at the Miami Dade College which is right across the street from our condo. It's pretty nice. 

I have to call on a few job potentials and call and confirm an interview for tomorrow. Keep it green folks!

Jessi and I went grocery shopping, but only AFTER we got up and hit the gym. Another leg day in the books and i'm feeling the flow from training again. It was a nauseating leg day, but my legs are already sore from it. I'm loving that aspect.

Yesterday I BLEW IT with a family BBQ and then going to Cheesecake Factory afterwards. Today Jessi and I put together the ultimate fitness buffs pantry so we are good to go! I'm getting back in the swing of it, i've got my game plan back with my workouts and i've got the kitchen on my side now. I will spend my next days either working out or job hunting. Things are looking good!

JI: let's keep it green the rest of this program, what do you say? We need to talk. I'm back at the point where I can focus on Synergize again so let me know how i can help. You're not only a client, but a friend too sir!

 I did not workout or do cardio one time this week! Jessi keeps telling me that moving all of my worldly belongings out of my old house, driving for 19 hours  and moving said stuff up and down two floors was a workout. I will say that it was tiring, but it wasn't nearly as hard as the Synergize workouts. This was the easiest time i've had moving in my life and i attribute it all to the functional workouts i've developed and the shape i'm in. This is an upsetting event, but i'm going to chalk it up as a non productive week and get back on the horse. My focus is back since Jessi and I organized the condo. Things look pretty good here and tomorrow I hit the gym and job search again. 

I will post more later tonight, but things are a mess in this small condo right now. I'm developing the next round of workout, which should have been the 2nd 4 weeks, with the push pull principle. Any requests?

I'm going to workout tonight. I will probably do cardio every day for the next 3 days and do upper one day and lower the other day.

Jessi has her bachelorette party tonight. I'm having a few coping issues, but I will man up and focus on Synergize and job searching. I guess I will use this as a time in my life to pull it all together.

JI, lay off the piss smelling saunas. You need to have the car place that sold you the tires replace the tires if they have an 80K warranty. As far as the payments go, email me or call me. We can work something out with no issues. Besides, we need to talk about the workouts anyway.

I am 5 hours into an 19 hour trip and i want to workout! I will cram my workouts into 4 days. I have done well eating save a hot dog and chips at the poker table last night. Ji, the table muscle story is awesome! I am still laughing at it. I have to remember to get sean the last 4 week workouts. My online endeavors will be my focus, second to job huntimg, once i get unpacked. Keep it green folks.

I'm not on the road yet, i got the truck loaded in about 2 hours flat. In fact, it only took me 3 hours to pack. I picked up the truck and the car carrier without flaw, loaded everything, and then found out by doing damage to my car that the carrier won't go down far enough for the car to drive up on it. So it screwed up the paint on the bottom of my bumper, but is visable from the front of the car.

We get to the truck back to the dealer and get a new carrier that will fit my car. It is a good foot lower to the ground and had a pull out ramp instead of and gate.

Good to go! WRONG! I I drive the truck with everything loaded and notice a flat spot and about to explode bubbles on the tire. So i'm sitting here waiting for roadside assistance to get here. They promised 90minutes and it's been 92minutes. Pray for me guys.

I did get a workout in today loading everything. I'm on meal 4. My stress level is at an all time high, but it just has to get better. Keep it green Folks!

YEAH! I move to Miami tomorrow. I'm going to buy a Tom-tom for the trip.

Last week was completely green! In fact, the results of my measurements and the difference in visual results from my progress pictures has helped me tremendously with motivation and focus. I'm off to pack... I will run later tonight and probably hit the road very early tomorrow morning after packing the truck tonight.

Houn: Nice job with keeping that weight off!

JI: I LOVE the dunking the basketball story. LMAO! I wig people out all the time with my behavior in the gym because i'm willing to do what others aren't because I want to reach my goals. It's funny people think that a certain "appropriate" way to acting dictates their actions. I attempt not to offend people, but I also don't go out of my way not to hide how hard I work in the gym. I grunt and growl and even talk to myself. HAHHA, I guess people think i'm crazy.

Keep it green!!!

i did not realize how busy i would be job searching and working on health and fitness material. I am almost certain i am getting back in the gym industry full time, but to what capacity i am not sure. i move to miami naxt week and have a world of health and fitness options. i am going to move into my fiances place and work on everything synergize while also trying to get a job. i did legs and cardio twice this week. that means i have to workout sat and sun in between packing. i am having my moo right now with my daughter before we go watch up. going to go check on ji's blog now.

I signed all my severance package papers at work today and started working again on making myself marketable for the workforce.

Now, i've gotten a few things solved I am 110% focused on four things:
1. My move to Miami and my job search there

2. My upcoming wedding and honeymoon (which is already paid for thank God)

3. My continued development and personal continued testing with clients and self on Synergize

4. Focus on my daughter and fiance relationships

So, I need my Synergize group to call me. It seems like Jason and Sean are the only two using me for their program.

So I need to snap off my 4 week photo tomorrow, but my measurements are up. I'm on meal 5, but need to go to bed so I will probably ONLY have a whey shake and an orange. Today I hit a 5k run in 29min and 12sec! Not bad to avg under 10min miles. Talk tomorrow guys!

This is insane. I don't remember being under so much stress in my life. My major issue is that my ex isn't cooperating about shared custody with my daughter. This would all go a lot easier if she could think about my daughters future over her own selfish issues. Okay, i feel a bit better about that. 

Yesterday I woke up and must have applied for 10+ jobs in Miami. Since my fiance has a job there it makes logical sense for me to move there. It's heart wrenching, but she doesn't have a job here and I can't go without one with child support and bills to be paid.

So, i'm going to go hit the street running today. I did miss a workout last week, but i've got a lot planned over the next few days. There are a million things up in the air, but over the next few days they will sort themselves out. Until then, i'm going to keep a positive spirit, ask God to lead me and Keep it green!

JI: Keep your head in there sir. I'm proud that you pushed yourself to the degree that you did. It's all good and you are staying very consistent with just a couple of hiccups. As you see, i'm having the same issues.

i am just getting on the plane back to houston. i have some work and soul searching to do. Things i will finish are: 1. my synergize and zachmarcy websites 2. gre test prep for my masters program 3. start my job search in miami 4. get my taxes paid 5. start a rosetta stone program 6. get my starter synergize book finished 7. make money parttime. more later folks. i have to workout tonight to keep it green. this trip saw me do cardio three times and weights twice. i only had 2 moos, but i am 1 meal behind today. no excuse to keep it green now.

Today was a full Chest, Shoulders and Tri's workout and it's fully logged.

Vent time: I can't stand the major gyms where the DB's are all out of place and laying everywhere. I have to horde the db's to myself while training, when i actually find them, to ensure they don't wander off and disappear.

Houn: I will call you tomorrow
JI: I will call you tomorrow
Victor: I will call you tomorrow
Catherine: I will call you tomorrow

Keep it green and Get, Get It Folks!!!

So the day after being laid off...

I'm looking into job opportunities already, but i'm also considering ramping up Synergize into full speed a little early and just working part time. Graduate school is definite and i've identified the school. Now it's putting all of the pieces together and figuring out the best thing for: 1. my daughter 2. my fiance 3. my career.

Time to hit the gym and do Chest, Shoulders and Triceps. Cardio is possible, but my food is 100% green and mean. I will get those pictures and measurements for the 4 week period as soon as i'm back in Houston on monday.

Keep it green folks.

So what happens you lose your job in mid-program with a pending move and wedding right around the corner? You go workout and keep eating right. this is going to give me the fuel and motivation to get Synergize up and running faster. I bet i keep it green from this point forward. On top of being laid off i had to take my fiance to the ER yesterday for a pinched nerve that started to give her the chills. interesting day here in beautiful Miami! My workout yesterday was awesome. It was my last leg day in this 4 week cycle and my weights were a lot heavier. I am really excited to hit back today and do cardio. These tough work outs are therapeutic. I have a lot more news turning and burning, but it has to wait. Keep it green folks! JI, stay healthy my brother.

So what happens you lose your job in mid-program with a pending move and wedding right around the corner? You go workout and keep eating right. this is going to give me the fuel and motivation to get Synergize up and running faster. I bet i keep it green from this point forward. On top of being laid off i had to take my fiance to the ER yesterday for a pinched nerve that started to give her the chills. interesting day here in beautiful Miami! My workout yesterday was awesome. It was my last leg day in this 4 week cycle and my weights were a lot heavier. I am really excited to hit back today and do cardio. These tough work outs are therapeutic. I have a lot more news turning and burning, but it has to wait. Keep it green folks! JI, stay healthy my brother.

I've gotta get out of my fiancees Health Technology class, except i'm having a blast talking to these kids about training and working out. In particular, the 300 movie (http://www.gymjones.com/knowledge.php?id=35) workouts have been our topic of discussion. It's time to train, but i'm very happy that i'm still on track with nutrition plan and working out. I'm headed out to LA Fitness right now to hit my leg workout.

JI: I will call you later

Victor: I will call you at our appointment time.

KEEP IT GREEN FOLKS!

HEllo from sunny miami guys. i have eaten very clean and right in line with the plan although i only got 5 meals in. Jessi and i are working out in the am tomorrow. i also have client sappointments. ji if you want one please text me on my cell. keep it green folks.

I learned something yesterday, you can't do a two a day off of 2500 calories of food while burning 1994 calories during the workout and expect not to feel sick or almost pass out. Looking at the numbers makes sense, but as usual my focus got the best of me in the moment. 1 hour in the gym doing Ch, Sh and Tris then headed right over to the track and did 1 hour of VIT.

Variable Interval Training (VIT):
A. Overview: The purpose of this program is to maximize the calorie consumption while cycling through varying burst of intensity and recovery. Since the intensity is variable there is never a consistent pace, in theory, the participant won't ever reach a plateau doing this program. The body will work to adapt to the varying stresses through out the workout which progressively change before adaption can take place.

B. Format: 30-60 Minutes

C. Example
- 30 Min Format:
1. 1 mile jog
2. 1/4 mile walk
3. 1/4 mile run (at a not able to talk intensity pace)
4. 1/8 mile walk
5. 1/8 mile jog
6. 1/4 mile run (at a not able to talk intensity pace)
7. 1 mile jog

- 45 Min Format
1. 1 mile jog
2. 5-8 40 yard sprints, walk back to start and immediately sprint again
3. 1/4 mile walk
5. 1/4 mile run (at a not able to talk intensity pace)
6. 1/4 mile walk
7. 1/4 mile run (at a not able to talk intensity pace)
8. 1/4 mile run (at a not able to talk intensity pace)
9. 5-8 40 yard sprints or Stadium Stairs

- 60 Min Format
1. 1 mile jog
2. 5-8 40 yard sprints, walk back to start and immediately sprint again
3. 1/4 mile walk
5. 1/4 mile run (at a not able to talk intensity pace)
6. 1/4 mile walk
7. 1/4 mile run (at a not able to talk intensity pace)
8. 1/4 mile run (at a not able to talk intensity pace)
9. 5-8 40 yard sprints or Stadium Stairs
10. 1 mile jog

SH*T, JI, i'm going to email you the next 4 weeks of workouts right now! Way to go with your strength increase.

I feel incredibly guilty. One of my old clients who became my protege and a damn good personal trainer graced the stage last night for the first time. Last night, after 4 hours of sleep the night before, I got off of work after a 12 hour shift and was dead as a dog tired. I would have had to have waited around downtown for 2 hours before the night portion of the show started and I was already having a hard time keeping my eyes open. My dilema further compounded by having to be up the next day at 2:45 to prepare for another 12 hour shift from 4am to 4pm. I try to get in bed between 8:30 and 9 on most day shift nights. If her class went last in the show it could have been 9pm before i would have been leaving the show.

I thought about staying around and doing cardio after work, but the sleepiness got the best of me. Needless to say, I went directly home after work and attempted to sleep. The odd ball thing of this whole story was I think I was too tired to sleep. *shrug*

One of my coworkers gets married today and I was invited. No one would cover for me and i'm feeling about the same as I did yesterday. Tonight i'm pegged to do Chest, Shoulders and Tris. Come hell or high water I will get in the gym, but probably not make it to my buddies wedding reception. I'm off to blog my food...

Keep it Green Folks!

Hellz Yeah!!! I can't believe how I pushed myself today. This was the hardest day yet. After a 12 hour day shift, 35 minute drive in and 1 hour drive to the gym and I still kept it green! Since i've been so inconsistent using my home gym after day shifts I decided to hit LA Fitness and the high school track across the street right after it.

I blasted my back and bicep workout. My first half of the workout was incredible. I'm impressed with the how my strength increases rapidly each week and how fast my body adapts to these workouts with results. The second half of the workout stunk and I was using piddly weight, taking longer than 1 minute between trisets and kept burning out fast. Still, I pushed through and finished the whole thing.

Next was SAQ at the track. I started with 5 long stadium stairs. Went to 1 jogged lap, 10mins of high knees, quick feet, A skips, B skips, over- unders, straight leg kicks, carioca steps, falling starts, side to side shuffles and high skips. Then it was 100% 40 yard sprints, 5 in total, and walking slowly back to the start. Last was another 5 stadiums and walking the track again to cool down. This was a HUGE cardio burn with 748 calories zapped!

Oh, and Sean skipped out on the fun to go MOO! LOL!

JI: I'm loving the 300 theme! SPARTANS!

You guys have really come far in a 4 week period. 9lbs respectively for JI and Houn and 16lbs for Sean in the same time frame. I'm slacking at 6lbs of loss! Time for me to catch up to you freakin weight loss studs.

I'm going to leave this post at this for now. I came here to talk about not training yesterday and my plan for the rest of the week, but that can wait. You guys deserve the attention for taking it to this level and using the Get, Get It philosophy!

I finally put up my own Before pictures. Needless to say my picture speaks a thousand words and I personally spoke a few 4 letter words after seeing them. There is something extremely motivating and honest about posting your pictures and seeing them with your own eyes. I'm my own worst critic, but this shape i've allowed myself to get into just isn't the same guy that got 3rd in the Georgia State Championships, did fitness modelling, started his own personal training studio and has helped countless people achieve their best body ever.

The question I pose to everyone on here is, how do you feel about your pictures? Are you going to use it as motivation to get your act into gear and push through the rest of this program or are you going to sink further into your rut?

Some time this week i'm going to take my 4 week pictures. In this picture I will have 6 fewer pounds on my body. I'm going to do measurements and a pretty good portion of my body fat will be reduced. The catch is I will be closer to my goal, but not at my goal. These numbers will reflect progress, but not quite enough. All of these facts i'm going to use as fuel and motivation on both the negative and positive side to propel me to buckle down harder and progress further. Where are you?

Planning a wedding and trying to catch up on sleep has made these three days off worthless from me doing anything else other than workout. My laundry needs to be done and I have to cook for next week.

I just finished my cardio, i've gotta go update my progress calendar and tonight I will work on my goals. I've been so worried about everyone and everything else I haven't prioritized myself much.

Keep It Green Folks!!!

I'm alive! I just finshed my run and after the psycho leg training Sean and I did earlier my legs wanted to have NOTHING to do with jogging or sprinting. I still burned in the 650 calorie range over 45 mins, but it wasn't my usual INTENSE cardio endeavor. More later, i'm going to go cook my specialty grilled Chicken Breast!

I'm going to be 1 meal short of 6 today. I JUST woke up. I was exhausted all day yesterday and decided to sleep 13 hours today on my second day off. I feel like a million bucks right now!

Sean and I are about to hit legs. He is on my 2nd 4 weeks of the Synergize Revolution program. I'm going to be psychotic and do cardio after the gym so I can get some much needed sun and burn additional calories.

Yesterday I didn't workout. Literally I was exhausted and could hardly keep my eyes open after being awake for only 12 hours of the day. I ate clean, but I only had 3 meals in the 12 hour time frame I was awake. Shift work is hard on the body, let me tell you!

Keep it green folks!

I feel like a fat boy. I just ate 12 wings from Buffalo Wild Wings with Cheese Fries. My stomach is killing me. I think the Alien is about to explode out of it.

I've done cardio EVERY day i've needed to this week. I'm falling behind on lifting weights. THAT is a first for me! My eating is dead on, my cardio (shock) has been dead on, but i have missed one workout last week and this week. Tonight i'm going to have to do another combo back and leg workout. WTH is going on? I am going to get my plan in order on  my day off tomorrow and stick with it. I've got to plan all the way up to and beyond my July 11th wedding day. Time to update the progress calendar. More later guys!

That Ch, Sh and Tri workout is INTENSE! I was on fumes for the last 3 exercises for sure. It took me 51mins to get through the weight training. My heart rate got upwards of 184bpm and I burned 928 calories. Tre impressive and intense to say the least. My triceps and shoulders felt like noodles.

I gave myself 15 minutes of recovery period and then did a SAG cardio session. This was my best run i've had in years. I managed to complete a 5k in 31:20 which isn't an impressive time, but it's the first time i've been able to complete this distance without pausing once.

My best 5k time is 21:02, but I also weighed 169lbs at the time. In fact, it was the first ever BodyBlog where I accomplished this pace. I'd like to get into the mid 20's again, but retain my body weight around the 180lb mark.

Get, Get It and Keep It Green Folks!

One of my coworkers had a family emergency so i'm pulling a 14 hour shift. I did get cardio in today, although not very intense. I will hit back and biceps tonight after work. Then i will get up and do legs and cardio tomorrow before work.

I got cardio in last night as well and i'm going to update my progress calendar now.

Had my MOO tonight. Dominos flat bread sandwhich, the chicken bacon ranch kind with Doritos and a Coke Zero because i'm watching my calories (wink).

I will update my cardio blog tonight and my workout blog from yesterday later on tonight as well.

Sean: expect those new workouts in your inbox by sunday.

Jason: expect that cardio write up by sunday, i am adding my SAQ (Speed, Agility and Quickness) day on it too.

BodyBloggers: KEEP IT GREEN!

Where the heck did i get that phrase? The rapper/actor extraordinaire Common has a hip hop song coined Universal Mind Control (UMC). It's a mix of the old school 80's freestyle mixed with the flow, bass and programming of todays hip hop. There is a part in the song that Common says "Get, Get It" and is incredibly catchy. It's very high energy and hyped up song. Caution, it does contain explicit lyrics!

I had a great client call with Jason Inman today. I'm convinced now that i'm going to heed my own advice and only do cardio once during my the first 3 days shifts on my 72 hour work week I have every month. Since on that week I work 6/7 days with 12 hour shifts with 2 hours of travel time added and only 4-5 hours of sleep per night i've got to be reasonable and realistic.

Last night I came home and passed out. My fiance woke me up with a phone call. I've decided to temper actoin with wisdom and workout the remaining days this week. In some places I need to double up, but i'm going to do every workout I have planned, but I will do them during reasonable times before night shifts with reasonable amounts of sleep.

What a great day with my daughter! I'm off to workout now. More later guys!!!

By the way guys, the grilled chicken from KFC, not approved. I had it today and it's way too greasy and fatty. In fact, it wasn't even that good.

 

I did it! I ran exhausted and cramping after work today, but I did it! Tomorrow I start my weights and I'm not going to miss a workout. If I could will myself to run for 1 hour and burn 962 calories with an average heart rate of 162bpm then I can do anything I set my mind too. My HR was pretty high, probably due to pushing through being tired. I feel good for it and hypoglycemic. It's time to EAT!

Keep It Green and Get, Get It Folks!

 http://bodyblog.com/days/latest

 

 

This motivational picture I put was the happiest I've been with my physique. My strength was at a very high level, I was lean enough to see abs and I could jog 3 miles straight in about 22-23minutes. This is the type of shape i'd like to be in again. It's not too big, but not too thin. In my eye it's a great balance of athleticism, aesthetics, health and function.

Last night I came home and feel asleep on my computer. Since my body was telling me i need the sleep i'm going to give this day as one of my days off from training. It also means I need to adjust my schedule. There is no way i'm missing my workout tonight. Even if it's just cardio, I will be doing something immediately after work. It's very tough working this 72 hour work week and I attempt to take my 3 days shifts lightly from a workout perspective. The problem is I don't want to smash all of my workouts into a 4 day period at the end of the week. On these long work weeks I train 3 cardio sessions and 3 weight sessions. Every other week I do 4 cardio sessions and 3 weight sessions.

I'm a trainer and a former athlete/bodybuilder that really knows his body. There is a difference between coming up with excuses for not doing something and listening to your body while finding alternatives to make sure you do what is necessary. In the past, i've noticed the better i plan things out the more likely i am to stick with a program and have great results. From here on out i will plan better and KEEP IT GREEN!

I'm excited to workout tonight. My energy is good, even though i got up at 2:30 this morning for a day shift. I'm not feeling any of the after effects of whatever the bug was that i had. Thank goodness!

I am going to attempt to make this a week where any day that I do a workout I will also do cardio. It looks like i'm getting married some time in July and I want to cheat my entire honeymoon without thinking twice about it. So, i want to be in great shape going in, but i also want to enjoy my time.

More later, it's good to see you cranking away JI! Keep it up and Keep It Green!

For those active and reading, todays workout for me was a combo of back and legs. This workout also serves as a spoiler for the back and leg workout for the next 4 weeks for the Revolution clients.

This was harder than it should have been simply because i'm still fighting this bug. My weights and intensity should have been much higher. I've got to call it an early night.

Keep it Green Folks!

I've had to go back and change one of my days to yellow for not working out. I was going to "catch up" which never seems to work itself out and I always teach my clients not to slam too much into one day. The one amazing thing about this very young program so far is i've made time for all of my cardio and missed a workout. In the 18ish years i've been working out I can't remember the last time i did that, if i've done it at all. Cardio (as in running, cardio plyos and SAQ at the track) has always been one thing i've avoided like the plague yet now i find it liberating and invigorating.

So i skipped by back and bicep workout. Today i'm going to do a hybrid leg and back workout. Instead of my abs i'm going to do back exercises. It's not ideal, but I refuse to fall behind. I could use feeling sick the last couple of days as an excuse, but the real point is I could have willed myself to do the workout. Instead, i'm going to chalk it up as a lesson learned, avoid the same mistake in the future and move passed it so I can continue after my goals.

This is the first time I can say i'm truly enjoying the process of making all of my goals become reality. I'm not living as lopsided of a lifestyle as I have in the past and a lot of it has to do with being a family oriented man to my daughter, my fiancee and my parents. This is a new twist in my life and I smile everyday because of it.

Keep it green folks and Get IT!

I've done my cardio today and was going to go do my back and bi's immediately after. I'm exhausted and can't figure out why. I didn't do my cardio yesterday so i figured i would double up today. I'm not quite sure what is happening, but it made it hard to eat today too. Hope it's not the swine flu because I don't have time to be sick.

I spent my day with my daughter and we took my mother out to Macaroni Grill to eat. I had a steak portion off of their Mediterainian menu. It wasn't worth the money, nor the waste of a MOO. More after I recover and hit my back and bi workout.

Got to Get, Get It!!!

I took yesterday off. That means I have to wokrout the rest of the week. This morning/afternoon i woke u and did VIT/RIT (I have the explanation of it written up so expect a post on the forums a little later tonight). Since i only did 30mins earlier and burned around 480 calories I do plan to do another 10-15 minutes of stairs and parking deck tonight.

JI: killer workout on the court. I think it's the variations of the lunges that are zapping the glutes. I could hardly sit or stand for 3 days straight. Sean and I are planning to hit back and bi's together tomorrow. Then i'm going to train legs on saturday. I'll give you the lowdown on how i feel after being a little more acclimated to the workout the second time around.

Keep it green folks!

Everything is going without a hitch so far. In fact, i've noticed a 3lbs decrease from where I started last monday and my abs are already etching. I love the beginning of a program once you get off on the right foot. It can be so motivational for weeks if utlized properly. The important key is to ensure you don't flame out by going to hard and heavy in the beginning. Consistent and steady progression!

Last night I did cardio (VIT) when i got off of work. I will write up what i did for all of our Synergize clients here in a few minutes. I burned almost 700 calories in 47 minutes of training. I was going to do 30 minutes, but I felt like I had something left in the tank. Utlizing my theory of Get It I willed myself into pushing it a bit further, but i pushed it too far. I got to the point where i was shaking and had to stop running up the stairs at one point scared i was going to fall over. There is a point where enough is enough and i went passed that point. It's important to push it with intensity, but not to insanity.

35mins of training would have been fine and I wound up walking after the stair incident. I listened to the warning signs, but I didn't make an excuse for not pushing it. Lesson learned and another cardio routine in the books. More on the specifics of Variable Interval Training (VIT) later folks.

KEEP IT GREEN!

First question to my clients, the first 3 people that email me to show they are participating on this site and to post their goals get a free seat in my live seminar. Here is the question, outside of posting your goals, answer this question in a post on your blog and you're in: how many MOO's (Meal Of Opportunity) are you allowed to have per week? Sub question, what MOO's have you planned to have for this week?

I am tired today. I'm going to run my parking deck immediately after work. It's fun and I think i will get amped up on green tea before I go! My meals are spot on today and i'm going to go write my goals NOW!

Talk about Get, Get It! This was an incredible workout and it made me remember that unquenchable intensity I have when I set my mind towards my health and fitness goals. Man do i love rising up to a challenge! The first set of lat raises were too light. All of the push up's passed the second triset were incredibly difficult. I'm proud of this workout.

This was the first night shift i've worked in 2 weeks. It's 2:27am and i'm still energetic. Getting healthy has helped me considerably at work. My production is a lot better, i'm able to handle shifts without feeling like i need to sleep (i'm yet to ever fall asleep at work), and my general moods are better. More tomorrow. Gotta get work done.

ShoutZ:

JI: Good to see you back on brother. This workout was a killer and I completely agree it was tough for someone that considers himself "strong". This is the functional muscle that i LOVE! Usable strength.

Yara: Good to see you back too. Let me know when you get a write up of the cam 2 cam services up. i will help you advertise!

Sean: I wish you would have hit the track with me. Doing the track has helped my soreness in my legs. You would have loved it. Let me know if you want to do legs again this weekend!

Yes sir! Michal came through and we have lift off with BodyBlog v2.0!

This is so much more advantageous than the spreadsheets we have been using folks! You can keep all of your food logs, cardio logs and nutrition logs. How? Simply sign in, click on your "edit calendar" link and you will see entry forms for nutrition, cardio and exercise. Make sure to hit the "submit" button after you've made your entries. Remember to save often.

Well, i'm going to do Day 1 of the Synergize Revolution workout. Later I will enter my workout, my food and upload my "before/fat" pictures into the website. Then i will make sure to update my progress calendar to reflect "green" status because i plan on following both my workout and my nutrition for the day and deserve to give myself a "green" box for it.

Don't be afraid to mess around guys. If it breaks, we fix it.

KEEP IT GREEN FOLKS and with your workouts and cardio "GET, GET IT!"*

*Get, Get It = represents utilizing the theory of failure and intensity into your workouts. It's going to the point where your mind says you can't get anymore out of your body yet you keep going. The mind will trick you in order to preserve the body. Unfortunately this also limits you on the results you get if you don't push your body passed it's self perceived mental limitations. In other words, Get, Get It represents a quote you can say to yourself to overcome that nagging voice that is holding you back.

*Keep It Green = a quote we have developed here in the BodyBlog community that helps remind you of your goals and in spite of all that happens through out the day you will want to make a day a "green" block on your progress calendar. You will see many of us say "keep it green" to represent this philosophy of reaching your personal and physical goals daily.

 

Sean and I just did the Synergize Revolution leg day. He almost puked & we
burned 1000+ cals each. My legs sore already! If you guys on the Revolution plan
haven't done your leg day yet, you are in for a surprise. Please don't be
shocked if you throw up, but please temper action with wisdom. Push yourself,
but not to the point of getting sick. This workout has serious bite to it.

Michal is 90% done with BodyBlog. The changes for putting in your nutrition, cardio and workout
will come live on monday. Just make sure your updates, profile information and
starting photos are in here.

Can't wait for the progress calendar so I can bring back the term "Keep It Green!"

It was friday and I hadn't worked out since Monday night. I've been slammed with trying to get Synergize clients in gear for the official BodyBlog launch on monday the 27th. I realized it best to do a full body workout since it's friday. What  better way to get a workout in than to do the routine i have my start up clients doing.  I just finished the Synergize Yourself Week 1 WO 1 circuit. I burned 556 calories in 48:32 mins with an average heart rate of 141. I've got no doubt people are going to be humping it with this workout and getting results. Get ready to blast your body with this workout folks, it's no joke!

I'm orgainzed and i'm not. I've got my Synergize clients started with a spectacular program, but i'm realizing where i'm falling short too. I've got everything in place I wanted too, but I realize how far i have to go. Right now i've had 2 clients appointments and I realized doing two two virtual clients at once is a terrible idea. I've got people started doing things they have never done before, but I also don't have supporting material for cardio and my unique workout strategies. These are just fun challenges i'm up for. Later this week I will need to create a cardio explanation and a picture based guide for the workouts. More later! I've gotta go do cardio now. Man i'm excited!!