The Easter Bunny Cometh

It’s no secret that America doesn’t need a reason to come together and eat a lot of “hearty” food and drink a lot. Easter is definitely one of those times. Gather the family and friends, go to church, come home, eat and drink until you drop, wake up, hate life. That’s generally how it goes. Personally, I ate my face off. Easter falls on Sunday, and Sunday is my cheat day. It’s the day when we get together after work and either head to Steak n Shake for milk shakes and burgers, or we sit around watching TV and playing games at the pub after close. But yesterday was a bit more special as it was an all day affair. I think I ate more sugar and drank more beer yesterday than I have in over a month. I went to bed feeling like utter crap, and woke up much the same way. But, what do I do now? Where do I go from here? Do I look at the fact that I only have three days left in the 21 Day Fix and just give up? Or do I pick myself up, shake off the crumbs, and make the rest of the week great? I’m gonna go for the latter, and here’s how.
1) No regrets! Seriously, regret is going to do nothing but stress you out and piss you off. Take joy in the awesome day you had yesterday. Just don’t regret what you did. You can’t take it back. Time to more forward.
2) Eat great. Make today a new day. Stick to your plan, load up on veggies and fruits. Drink a lot of water.
3) Workout and move. You may not want to do it. You may feel bloated or fat. Well, you aren’t going to get in shape sitting on the couch feeling sorry for yourself.
4) Write it all down. Yep. All of it. Write down what you at on Easter. Write down what you’re eating today. Write down how it all makes you feel.
One day is just a blip on your radar. You aren’t going to gain a ton of weight in one day, and you won’t lose it all in one day. So pick your head up, take a bite out of that apple, and get going!

It’s tough living a fit life

I knew it was only a matter of time. All my life I’ve been the “fat” kid. I graduated High School weighing in at 265lbs and a 52” waist. College got a little better and I dropped to about 230. Then I found Beachbody and everything changed. But, this isn’t a post about all of that. It’s actually the “after” post. Not about hitting my lowest weight at 172lbs, running Half Marathons, or finally wearing “normal” size clothes. No, this is a realization that without constant effort things change.

I weighed myself last week and was absolutely floored. I weight in at 220 pounds. It hit me that I’m the heaviest I’ve been in a decade. What really hit me is that my wife has never seen me this heavy, and that’s what really got me fired up. See, I’m a guy that could honestly care less what people think about me. How I look, how I act, what I do with my life. But hitting an all time low for my family is the worst feeling in the world. I mean, keep in mind, I’m not “fat”. I have spent the past year packing on muscle, but I also won’t tell myself that it’s all muscle. My body fat percentage is currently 27%. While not as nice as that ideal 15% I want to be at, I can still see muscle definition. I can do my pull-ups, push ups, and run a 5k no problem. But, my pants are tighter and my shirts aren’t as comfy. If you follow me on social media you may be baffled. I mean I workout EVERY single day. And not just walking in my living room to 70’s pop. P90X3, Les Mills Combat, Insanity. Intense workouts. So what’s the deal?

In short, time and nutrition. Since working to open the pub I have really let my nutrition go to shit. Oh I drink my Shakeology every day. But I also drink more the 2 beers a night, eat tater tots and fries. But I only eat chicken and black bean patties! But they’re usually in Sriracha Mayo and beer cheese. I’m sorry, but no amount of exercise will keep that kind of eating at bay. When I was logging my macros and nutrition I found I’d be OK on the calorie account, but my diet was very high in fat and carbs. This has been going on for roughly 7 months, so I’m actually shocked I’ve only packed on 20 pounds!

The point of this post is for those of you that are already in shape. Don’t take your eye off the ball. Ever. Don’t allow yourselves to get complacent with yourselves. Don’t let the excuses creep up. It starts with one. Have a fun night every now and then, but when your pants start to get tight, you tighten up.

And for those of you still working toward your goal, it is absolutely essential you don’t think getting to your goal is the end. It isn’t. You can still backslide. You can still fail. You can still lose it all. So stay strong, have a plan, and stay in the fight.

As for me? Well this is day three sticking to my nutrition and workout plan. Pants are already a little looser, and weigh-in day is coming up.

Super Bowl Workout

It's Super Bowl Sunday. The drinks are flowing. The dip is dipping. The wings are… winging. And your belt is getting pretty tight. Before you know it you're either passed out on the coach with a grin of victory or a scowl of defeat. So what can we do about that?

After joking about posting about fitness and football on Facebook I got an above-average amount of interest in a “Super Bowl Workout Game”. So if you want to feel a little less guilty about making that entire plate of brownies disappear, give this a shot.

What you'll need:

  1. A team. You have to choose sides. I know I know, but just pick the team with the prettiest colors.
  2. Room to move. It doesn't have to be a lot. If you can lie down without hitting anything, you're good. A good place to claim as your own would be a hallway.
  3. Comfortable clothes. You'll probably have these on for the massive amounts of food and drink anyway.
  4. A pen and paper. This is optional, but wouldn't it be cool to know what you did after you wake up the next day?

The “game”:

  • Your team scores a touchdown do 5 pushups. Extra point? Do 2 more.
  • Opposing team scores do 10 pushups. Extra point? Do 4 more.
  • Fumble do 10 bodyweight lunges
  • Interception do 15 squats
  • Review of play do 10 jumping jacks
  • Non-alcoholic beverage commercial run in place for the duration of the commercial
  • Alcoholic beverage commercial do crunches for the duration of the commercial
  • Commerical with an animal do 10 pushups
  • Commercial about a car do jumping jacks for the length of the commercial
  • Every time you have an alcoholic drink jog in place for 30 seconds

Sounds fun, right? Maybe not but I bet if you got the entire house to do it you'd have a blast! So get people going, take some pics and tag them #SuperBowlWokout or post them to my Facebook. I'll be watching!

 

Focus T25 Pre-week

Today kicks off the Focus T25 5-day kick start. It's an 1100 calorie plan you do before starting the program. I've never done one of the pre-plan weeks that Beachbody has, but I see great results all the time.

 

Today was Alpha Cardio. Holy. Crap. Talk about tough! 25 minutes seemed to go on forever. And I hear this is one of the “easier” workouts! I am enjoying getting back into Insanity-style workouts, though. Stay tuned to check my results and progress!

 

 

 

The Shakeology 14-Day Challenge!

Can you change your life in just two weeks? Absolutely! But it’s going to be tough. You’ll have to be disciplined. You’ll have to be mentally and physically focused. You’ll have to do things that you don’t want to do, and more importantly NOT do things that you DO want to do! But, if you want to see just how much better you can be in 14 short days, keep reading…

This 14-day challenge is all about RESULTS. It’s about seeing how much better your life will be in just two weeks. Therefore:

 

Must buy a bag/box of Shakeology (at least 14 days worth from www.shakeology.com/spacemarkus)
*Note: If you’re already on Shakeology HD, or have a bag, you don’t need to buy more. Just make sure you have a full 14-Day supply!

Must be on my Beachbody Team. Signing up is FREE and the ONLY way to enter this challenge. https://teambeachbody.com/signup/-/signup/free/37155
*Note: If you buy Shakeology from my Shakeology page you’ll automatically be registered as a member of my team.

Must supply:
Height (inches)
Weight (pounds)
Age (years)
Workout program/regiment

Must commit to drinking Shakeology every day
Must commit to working 5-days per week for at least 30min per day
Must commit to at least one rest day
Must commit to logging meals every day
Must take before and after measurements/weight
Must commit to daily check-ins on our Facebook group.

What you’ll get out of this challenge:
A new sense of wellness
Better digestion
More energy in your daily activities

And finally, to the person that loses the most % weight, a Shakeology T-Shirt!

The only cost to this challenge is the cost of your Shakeology. So do something HEALTHY for yourself and let’s PUSH!

If you’re IN please let me know by sending an email to zmanfitness@gmail.com.