Its been just over a week now into this new training edge for me. Holy f*** this is insane!!!!! I love it though! The intensity level seems to be right where I want it, companionship in the "Box" is like nothing I've found in any traditional gym I've been in. I feel like its more of a sports team than anything - Definitely not what I was expecting when I initially joined. 

 The WoDs (Workouts of the Day) - have left me beaten and battered every day! Its definitely something I'm going to stick with for the time being, with high hopes of incorporating this style of training into some of my weight lifting programs. I think that will be the ultimate reward.

I will continue to train my heart out BB don't worry, I'm just doing it in a different light now. The funny thing about being there is that they laugh at me after completing my WoD because I will continue to work out haha. There is and never should be any wall holding you back.

I only hope that every one is having a great summer and that your training is going the way you want it too

Mind right body right!

So I finally completed my first competition, the 2012 Gold's Classic in Wilmington NC. What a freaking experience!!!! So worth every bit of stress lol. I don't regret a moment of it. Made some really great friends along the way, and learned a hell of a lot. I'll be saving the knowledge up for my next competition. 

 Honestly though I have never felt so overwhelmed with training before though, the diet, routine, posing, etc... So much went into it that I didn't even know about. The biggest issue I had was the diet of course. I still managed to do well with it, but I feel like its super unhealthy to be doing that to the body, so I had a lot of trouble depleting carbs, and water. anyways...

 I weighed in at 185lbs, so that put me in the heavyweight, lightweight being 176 and under. They had no middleweight class. The other guys in my class were giants! coming up next to me at 210lbs! I was like wtf! If I would have known better I would have tried to go lightweight. But I still did great, even on my evening performance. I figured that the places were already determined by the prejudging, but that can always turn around during the evening, so I kept my head high. As I finished my routine and came off stage, they made me stand by and said that I more than likely would be going back out to claim a trophy! I was stoked! Didn't think that was gonna happen.... and it didn't lol they got me hyped for nothing!! But its all good because I still had a blast!

 BTW, spray tan gets on everything!!! lol It was so crazy being so tan!

 I definitely will be doing it again, but for right now, I am taking a break. I haven't had a chance to settle all year, and now I'm on my road trip to cali. Can't wait to be there. And the best part is I'm eating whatever I want for these 8 days! FAT KID MODE!!!

29 days until the I'm all oiled up and darkened. Training is going very well, cannot complain in that area, except I have slacked on the cardio a bit... That will change though, even if I have to lose some sleep - balancing my time is probably the hardest thing that I am doing right now. 

Working on poses quite a bit - trying to practice them in front of people so that maybe it will ease my mind when I'm on the stage. Still don't have a routine down for the 90 second bit, or a song for that matter, but that will be corrected as well.

I am feeling more and more confident about my body everyday that goes by though, and that's a great feeling. Oh ya, I need trunks! Ha - this is going to be oh so fun!

I know that all the self inflicted suffering now, will only allow me to be a champion later - Ali

Training and nutrition are going to obviously be key in these next few weeks. Staying focused will not be a problem, its all my mind is focused on right now (that's a lie, I've got a lot going on hahah).

Have decided to go Novice, hopefully will be a little bit easier for me considering its my first.

It's kind of funny, my friends always dog on me for being so healthy and all the exercise that I do, and now that I've told them about this show its like full circle 100% support from each and every one of them! It's a blessing to have a support system, no matter if you are training for a competition or training to live healthy! Share you're life with others and they will definitely appreciate what you are doing!

So check out this recipe! I was getting very, very....very creative yesterday while making breakfast, and this is the monstrosity I developed...

You will need a blender
-3 eggs, or egg whites, whichever you prefer
-Small handful of spinach
-Small handful of kale, take the leaves off the stems
-Half of a small tomato
-Small serving of sweet onion
-Hot sauce to spice it up
-Splash of almond milk-- just a splash (2oz)

Blend it all up! Dump it in the skillet, omelet style or scrambled. Yes it should look green haha! It looks poisonous, but man oh man, either my taste buds are whack, or this is just one bomb diggity recipe for eggs! Try it out and let me know!

 You guys stay frosty now!

So I have decided that I am going to enter my first physique show in 40 days, June 9th Gold's Classic in Wilmington NC. I didn't plan on doing anything so soon this year, but what the hell! Spur of the moment, why not right?!

 So I have 40 days to get 'stage ready' or at least as close as possible. Either way, ready or not, I will step up. 

It's going to be crazy considering the timing of it all, literally just a few days after the show I will be moving out to the west coast! Cali bound, a whole new adventure!

So the pressure is on! And I am going to try and document each of these days until showtime! Hopefully this will help me to stay in check and I can have a personal journal about it all. 40 days! F*CK!!!! This is going to be a huge freakin challenge!!!

So Day 40:
Rolled my ass outta bed bright and early, run/walk, stretch session, and a healthy light bfast.
13hrs of work later... lab work begins. Intensity in the gym is going to be harder than before as far as the weight lifting aspect as well as cardio. Spending a bit longer in the gym each time, two or three exercise sessions a day depending...

Of course day one comes up, and I had to test myself: Standing in line at the store, chocolate everywhere! Of course I want what I can't have! Discipline! So with a smile on my face I asked the cashier what her favorite candy was and I grabbed it (100 grand), paid for it, and gave it to her and told her to enjoy it for me! Ha I know I shouldn't be encouraging things like this, but also it was my "pay it forward" or "random act of kindness" for the day.

Anyways, its late- I'm tired-early morning-you get the point.

Ok so check this out, this is a smoothie that is self proclaimed and extremely good! I made it one day when I thought I felt a cold coming on, and it knocked that sh*t outta here! Just another tool for that toolbox your using to build up your pyramid of health and fitness!

1 Banana - great source of B6 and potassium
1 cup of cut Fresh Strawberries - probably the greatest source of Vit C you can get in a fruit and also has small amounts of potassium and fiber
1/2 cup Blueberries - Need I say SUPERFOOD!! Jam packed with antioxidant free radical fighting thingys that your body needs!! Even if your not sick!
1/4-1/2 cup crushed Almonds or Walnuts - You pick what you like more, me personally I go for Almonds, but both contain antioxidants (there's that word again!!) vitamins, minerals, and Walnuts also pack a punch of Omega 3's!
10oz-18oz Almond milk or Skim Milk - depending on which you like better, and how thick you want this shake. Almond milk is great because, well because! Honestly Almond is the only way I go, NO sodium, NO cholesterol or Saturated Fats! (Yes I just read that off the nutrition label haha). On the other hand Skim milk is going to give you a bit more protein, Vit A and D (Vit D is huge for white blood cells, which do what? Fight Illness!!)
Protein - I add one scoop of either Vanilla or Strawberry protein to this concoction. That is all up to you though.

So there ya go, there's my little bit of knowledge that I've stolen from the health freaks I've surrounded myself with. Call me crazy, but they know what your body needs and where to find it, all I do is conjure up the recipes

So I am starting my very own bodygroup called JUICE! (Join Us In Creating Excitment)

Its a place for optimism and confidence to be boosted! A place where one can find the excitement in themselves! Where goals can be shared, ideas can be passed, and support can be found. 

I know I'm JUICED to see where this may go--

Check it out and see whatcha think!

So I keep getting asked about my diet and I thought maybe I would give everyone a sample of my daily eating routine. Mind you, I live on a military installation in a hotel, not a lot of options for me but I make it work... Not gonna be what you expect--

0345- Promasil protein shake (maybe) Don't like to exercise that early in the morning with anything in me, but depends on what I am working, cardio=no, but strength and core=yes I would like some extra fuel to burn.

0500- 1 or 2 slices of Sara Lee cinnamon bread, banana and maybe something else little if I have it.

Also I take out the door a 20oz protein shake that has HydroBuilder with half a cup of organic oatmeal, and I mix it with almond milk, usually I can make it last about 30 minutes. (Also a great drink! Give it a shot!)

Until lunch, I may have some crackers, a handful of almonds here or there, and I munch on sunflower seeds. Yes, I snack.

1100ish- I have a GreenPak vitamin shake (12oz)

Hopefully lunch is right around the corner but who knows. I get a lunch sometime between 1130-1300, never the same time day to day, welcome to the military.

Lunch-- If I make it to the chow hall -- Bowl of fresh veggies, from brocoli to tomatoes, spinach (if they have it), chic peas, anything really from the salad bar that's fresh and not garbage(ie- cheeses, lettuce, bacon bits and all that crap). Maybe a small serving of chicken breast, fish, and sometimes they have turkey. Most of the time though, I get stuck with either Subway or gas station food.... yup. @ Subway I get myself 6" flatbread chicken breast or turkey, with spinach, tomato, green peppers, and banana peppers (also goes great in a salad too if that's what I'm feeling) No Dressing at all though, ever YUCK! (I would stay away from fast food condiments such as dressings and ketchups, etc... majority of them are concentrated and then shipped, super high in sodium and some even get packed with trans fat to help preserve them!!! Ultra no no!
--Gas station-- haha some fresh fruit IF they have it, turkey wrap, or tuna sandwich, and a power bar... Not the best thing to eat, but when you have absolutely nothing to work with, and no time to do it in... sacrifices must be made.

With that in mind-- one step backwards, two steps forward!

Dinner I usually have control over, since that's the only time of my day that the pace actually slows down. Chances are I will go to the chow hall, or if I go out to eat I will only eat healthy and light meals!

I will have a protein shake after a workout of course too, and maybe snack on some more almonds--Truly all depends on how my day went, and what I am training like that day too.
People like to get in a very strict routine with their diet, and I'm not all about that. I am not a robot, I am not a professional body builder and nor do I want to be, I may be a machine, but I don't like the idea of my body being on a schedule. Systems can wear down on a person, I never know when I'm gonna be out in the field and maybe go 8 hours with out food- it happens all the time, and I like know that my body will be able to give me the energy and focus to be able to make it. Better to have my body prepared than surprised and lethargic when its not getting a fuel source.

My biggest concern is to eat healthy! Smaller portions too. If you are finding yourself pulling into a fast food joint-- Do yourself a favor and give your body a charlie horse, it will recover faster from that than it will from a double cheeseburger!

I could go on with this all day but I'll stop here.

Today I got busted by a friend of mine whom I work with everyday-

As we were going up the stairs he stops me and says "Hey man, everytime I watch you go up any stairs you walk on your tipee toes, what the heck for?"

Just told him - "Training never stops baby!"

Also -- It was quite rainy today, and not the fun kind either, but the kind that continuously mists until your sobbing wet. Everyone I was with seemed to be p*ssed off at the weather, and all I could think was how awesome it was! I want my body to be in any type of environment I can get it into! I don't know why that sounds crazy I just love it! I take comfort in the uncomfortable! How freaking great would it have been if I could actually stop work to exercise in the rain!? When was the last time you did that!? (high school football for me) - Nobody likes to get wet, waah waah - Let me always yearn for the little things in life!

PAIN!!!!! Bring it on!

 Let's try something - Welcome the pain. The only thing the body recognizes is the discomfort its in, We label it with the word pain - like its some type of nuisance or irritant. (This is as long as we are talking about good pain of course)

Pain - I embrace you! I cordially invite you into my body. When your here I can recognize how far I can go, and then I go further! Your a great companion to have on this road, and I wouldn't be able to get far if it wasn't for you!

Most of the time I work out alone - People can now ask "Why do you always work out by yourself?" - "By myself?! I've got one of the best motivators right here working with me!"

Pain is temporary, Pride is forever - I will take pride in my pain.

 I will throb with comfort, and a smile on my face.

So this morning I was a little lazy, didn't get out of the room until 0800. Not to fear though, I had plenty of time for a mental pump! Ha

So as I walk out to the courtyard there sits a group of people chatting about in the smokers pit- I wave as I'm doing my warm-up stretching- and then I'm off. Its a 1.2mi run to the gym if you take the most direct route. Today I decided not to use my Nike+ GPS (turned Pandora on instead) and just went. I made it a purpose to find as many obstacles as I could to help stimulate my run; I found bleachers, cement barriers, steel popup blocks, and one heck of a hill. Every time I looked at my timex HR monitor it was never under 160! Felt great- then I got to the gym.

 Today was just a freestyle day, I like to mix up crossfit and HIIT with some high repetition training - high intensity always. About 30min into it a group of women walk into the classroom getting ready to do their BootCamp workout- Oh boy! They ended up talking me into doing it.... as strong as I may be there is just no way I can say no to a lovely group of women.

 After about an hour of an amazing cardio routine - i was feeling the burn baby, oh ya. Lot's of core, and focus training - not gonna lie, I had trouble doing a few of the exercises lol.

 After said and done with cool down, I gathered my things, and began to walk back, beat and exhausted, and feeling great. I wasn't but 200 meters from the gym when I stopped--thought to myself "Mohammed Ali wouldn't be walking" --so I ran.

About 15min into the run, my feet began to cramp, my calves soon after joined. And then I had this conversation with myself (as best I can remember) lol I had people stopped staring at me ha--

Body- Please stop, we can't take it anymore! I'm cramping. We need a break.

Mind- Body, meet psyche. I don't stop for you, I don't stop for the rain, the wind, or the cold neither. I have a set goal, and you will not deter me! I take a break, I fail myself, I then in turn fail you.

Body- I'm ok with that! It just hurts, I can't take it!

Mind- I am here to help you through that pain. We will overcome the discomfort together, and at the end we will both be triumphant. If we both work together, we will achieve our goals. You'll thank me later.

It went along those lines haha! Laugh at me its fine! I know exactly where I wanna be. So as I make it back to my original starting point, the same group of people are sitting out still smoking.... mind you its now 1100. As I walked past they said- Man, did you burn enough calories? - All I said was- My goals aren't measured in calories.

 I SO WISH THAT WOULD HAVE BEEN ON CAMERA!!!! IT WAS AMAZING! LMAO - I need to settle down though and not be so cocky all the time.

 Bottom line- you figure it out.

Kombucha--haven't heard of it?! Your crazy! Go to the nearest Whole Foods, or maybe any organic store, and ask for it!

 Its an amazing organic tea that's rich in B vitamins and probiotics.  Great way to detox and awaken and rebuild your mind and body.

 Its a cold bottled slighted carbonated tea (due to the fermentation), but very smooth to the palate and quite refreshing.

I go get myself one every Sunday to kind of restart myself while resting.

 $3 a bottle is way worth it.

 Do yourself a favor and try something new!

http://www.nytimes.com/2010/03/25/fashion/25Tea.html?pagewanted=all

"I think self-awareness is probably the most important thing towards being a champion." - Billie Jean King

If you don't agree with that, rub your face in dog ****. Too many times have I seen people fail because they fail to realize that they are their own personal champions. Sorry Superman, sorry Batman, and even hate to say it.... Sorry Captain America, but We are our own heroes. We love the image of the superhero, or the idea of the champion of the coliseum, but when it comes down to it we skip the cold hard fact that we are all playing in our own arenas everyday!

I hope everyone is truly taking advantage of their environments physically, mentally, and NUTRITIONALLY!!!!!!!

If so, do something a little extra today. Doesn't have to be an exercise, play hide and seek with your kids, call grandma, or hug a random stranger. Whatever it is, make sure you appreciate while your doing it.

"Holy Toledo Batman, he's right!"

This morning I had my second tryout for the Air Force Pre-Ranger school. Which is a two week course that the Air Force uses to prepare and weed out those individuals attempting to go to Army Ranger school at For Benning. 

Minimum requirements are:
Push-ups: 55 in two minutes
Sit-ups: 65 in two minutes
5 mile run finished in 40 minutes or less
Chin-ups: 6

My first assessment test was conducted about two weeks ago and these were my results:

Push-ups: 68
Sit-ups: 58
5mi: 46:13
Chin-ups: 6 (could have went more)

Not exactly the ideal stats I wanted to finish with, but pretty good considering I hadn't worked out or exercised in over two months due to my surgery.

Today the results were more satisfying:

Push-ups: 81
Sit-ups: 71
5mi: 42:23
Chin-ups: 12 (still could have went more)

I did absolutely outstanding compared to my last test, but unfortunately I didn't make the run time.

Hopefully the next time this opportunity comes around I will be more prepared and hopefully not coming off a surgery!

This has been one of the most rewarding weeks of my life. 5 days of rucking and 148 miles later does a number on your body. I carried a 45lbs ruck, and that weight is nothing once the pain in your feet set it.

The first 5 miles are easy, no sweat. After 10 your walking on fire, blisters have set in, and your clothes are soaked in sweat. After 15+ miles its pure tender foot, no doubt about it. Anything after that is MIND OVER MATTER! You realize once you get to 40 miles, and your feet go numb, how important it is to keep going.

Pushing your body past its limits is the only way to know how far you really can go. Thrive off the misery of others, and use the support network around you for motivation.

Bloody feet, and nothing but pride.

http://www.facebook.com/pages/Security-Forces-911-Ruck-March-to-Remember/170407923010504%20

HUA