Been getting asked about what specifically I’ve been doing lately workout wise.

Please keep in mind I’m far from Mr. Health guy, and have a LONG way to go. Just sharing for those who asked what  I’ve been doing. I’m far from an expert. In fact, would love the “experts” to chime in.

First off, the key to the whole thing has been my trainer. At the recommendation of Mike Roberts and Andrew Rogers, I started going to S&B Fitness in Roseville. Jason Salinas is my guy. What a freaking guru. Seriously.

It’s expensive. No doubt. But something about making a commitment, getting one-on-one training and being liable to another person who is waiting on you… well, it works. Best money I’ve ever spent. I’m getting an education that will lady a lifetime.

In the past when I’ve gone to a gym, I didn’t see results. A big part was I just went and did exercises like a spaz, with no rhyme or reason.

Jason knows what the hell he’s doing. Every week I weigh in and he gives me my complete progress. Body fat percentage, weight, muscle distribution, etc.

My wife has been going to Gabe Sorenson over at Ironclad Gym in Roseville for about three years. I know Gabe – he’s a friend – and he’s a total pro. I sneak in there whenever I can and tag along and continue to learn. I chose to go to Jason because I wanted to do this independent of what my wife has been doing forever. If any of you have seen my wife, Gabe’s methods and results speak for themselves.

Most importantly, I’m learning form. I’ve learned you can do whatever you want, but if the FORM isn’t there, you get slower results and you could get hurt.

Jason also has me on a meal plan he designed. Maybe the biggest thing he showed me was a free app called “My Fitness Pal”. So easy, and actually recording every thing in going in your body is an eye opener. Once you start visualizing what each food means, and how it translates to work at the gym, the change in thought process will blow your mind.

Here’s an example of a typical week:

Breakfast: Shake- cup almond milk (unsweetened), 1 cup whey protein powder, frozen banana (or cup frozen berries), 1/8 cup chia seed, 1 cup oatmeal

Lunch: 6oz lean protein (chicken, turkey, fish), 1/2 cup brown rice or equivalent starch, as many steamed veggies as I want

Dinner: same metrics as lunch, just change it up

One mid morning snack (small pack of trail mix, low sugar). Watch the sugar. No m&ms, dried cranberries are good.

One afternoon snack. Usually for me its a brown rice cake with Peanut Butter Dreams low fat peanut butter and a cup of almond milk.

Seasonings: Mrs Dash, Pepper, as little to no sodium as possible

Water: so important. A gallon a day. I know it’s crazy, but it works. Just divide it up throughout the day.

I try to eat something every two hours to keep metabolism running, and I don’t eat 2 hours before bed.

One cheat day a week, but not a crazy cheat day. Usually a cheat meal. Sushi (watch the rice), stuff like that.

If I mess up and have a crazy meal, I don’t freak out. I just add a little cardio the day after.

I do cardio at home or at the gym 35 minutes a day 3 days a week (non-workout days), and try to keep my heart rate around 140 for 25 of those minutes.

I’ve only been doing this for about 10 weeks and, much like an addict thinks, I could be back to pounding sleeves of oreos tomorrow. I always keep that in mind. It’s a one-day-at-a-time process.

I’m proud of my progress, but I have a long way to go. I’m still smoking, and that’s next on my list. Once I climb that mountain (fingers crossed), I’ve pretty much cut everything out of my life unhealthy (not a drinker/drug guy).

Maybe the most important thing for me has been attitude.

I know I’ve got people smarter than me helping, and I’ve been reading a ton. The toughest part was getting started, but once I got a few weeks in I started to be less sore and feel really good.

Plus, to be perfectly honest, I’ve never been one to get compliments on appearance. I try to compensate with personality and defense mechanisms, but I’ll never be Brad Pitt. I may not be able to control my dumb face or giant head, but I can control my body appearance. Once people start noticing and commenting, it’s a total game changer. The best kind of motivation.

And the more I learn, the more I can mix it up. I hate cardio, but I do different things all the time to keep my brain off of thinking about it, and focused on my form and execution. Before I knew it, 30 minutes passed and I feel really proud of myself.

If you’ve gotten this far, good job. What a mouthful. And like I said in the beginning, I’m a beginner. I’m sure  those more experienced could poke some holes, and maybe disagree with some of this. And I’m sure you’re right.

I guess for me, it’s working. I feel good, I’m staying positive and motivated, plus I’m having more fun doing this than I’ve ever had in my life when I’ve tried to “make a change.” Everyone has their own motivations and strengths and weaknesses. Find yours, stay positive, and most important: just get it done.

Know what your goals are going in. Strength? Beach body? See your toes? Tell your trainer. Get someone to work with you (trainer, friend, whomever), and get started.

Don’t skip. And if you mess up, don’t think twice. Just keep putting one foot in front of the other and you’ll be okay.


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