December28 - Running Again

Awesome awesome sleep last night! I don't think I've slept that soundly ever! I've decided to do my run this evening after work rather than this morning though. So I will do an update on my workout tonight.

Food

Meal1: 3x Chicken Breasts (6points)
Meal2: Whole Wheat Pita with Chickpeas and Veggies (7points)
Meal3: Whole Wheat Pita with Chickpeas and Veggies (7points)
Meal4: 3x Chicken Breats (6points)

**snacking on carrots as well throughout the meals**

Workout

Running - I decided that this first run (since July) I would take easy. I figured I would only run for 20minutes just to see how it felt. It's been a while...So I decided to work on a negative split. Basically I start out at one pace, and make sure that the second half of my run is faster than the first half. It was kinda cruddy out, and much easier to measure on the treadmill, so I headed upstairs to our gym to do it. So here is how it went.

20minutes-15minutes: 6.5mile per hour pace
15minutes-10minutes: 7.0mile per hour pace
10minutes-5minutes: 7.5mile per hour pace
5minutes-1minute: 8.0mile per hour pace
1minute-finish: 8.5mile per hour pace

Total time: 20minutes
Total mileage: 2.398 miles.

I want to get my pace that I am hitting at least 3miles in 20minutes. So I will keep my TIME based runs at 20minutes for now (every other run) and my MILEAGE based runs will vary depending on the day. I will do a mileage based run on Saturday next.

Lucky Irish Fitness Frenzy!

Well the last couple of weeks have been insanely busy! My workouts have still been wonderful, bt the food...OH the food! Christmas was great, but like every year, I am glad that its done. There are only so many days of family cooked gourmet (to the extreme) that I can handle! I don't know what it is about the holidays that makes not only our apetites grow, but also our judgement fails. I ate food, and quantities that I would NEVER eat throughout the year. My justification? Oh its Christmas. WTF?

Well Christmas is done, and all the festivities, save one New Years Eve Party are finished, so today marks Day1 of my Winter Fitness Frenzy! My workouts will continue to be consistent, although starting Jan1 a few of us are doing another Pushup challenge in addition to our workout schedule. January will see us do 3000 pushups on top of our normal workouts!

Food

Meal1: Fibre One Cereal with Skim Milk (4points)
Meal2: Whole Wheat Pita with Falafel and Veggies (12points)
Meal3: Whole Wheat Pita with Chickpeas and Veggies (7points)
Meal4: Pad Thai with Curry Chicken / Ginger Chicken (??)

Workout

Turbo Kick Class - 630am. Class was Great. As I anticipated, the class was a little smaller than normal. I figured that because of the Christmas Season (and the obvious 630am class) that we would have less folks, so when we had 6 including me, I was pretty happy! I know we'll have more in the evening class, but this morning's class was wonderful and really made me regret the food choices of the last few days. I'm not too worried though as I know that the next couple of months are going to be amazing!

Turbo Kick Class - 730pm. Class was freaking AWESOME! We had about 20 ladies, which was more than I expected during the Christmas holidays! I was DRENCHED at the end of class, it was GREAT! That's too classes today with over 1000 calories burned in EACH! I'm wiped!!!

Fortune Cooking comes true?

As I mentioned yesterday, my parents took Heather and I out for dinner last night as a surprise and we had chinese. At the end of our meal we got our fortune cookies and I read mine.

"A long awaited letter will appear any time now"

As we arrived home, I we checked the mail and I have a package from Beachbody! It was my pictures from the photoshoot we did for the new Turbo Jam™ infomercial! Too cool!

I wish my fortune said that a million dollars would be waiting in the mailbox, but I am still really excited about the pictures! I've never had "REAL" pictures taken of me, especially for such a cool event, so I am really excited to check them out!

I looked at the pictures briefly last night and there a couple that I think turned out really well! I don't find myself overly photogenic at all (quite the opposite actually), but I think the Beachbody folks did a great job!

Here are a couple of the "casual" pictures they took. But before....Here again is the "BEFORE TURBO" picture



and my Day 1 picture.




I'm MUCH happier now!!







And a couple pictures they took in my workout clothes



...just being silly



and the "FAT PANTS" pictures! YES these actually did fit at one time...and they were tight!!!

The Day of the Run?

Today is my first training run. I am not planning on overdoing it, especially since I have 2 classes to teach tomorrow, but I feel really strong, and healthy, so even though its my first run I may stretch it out a little. Depending on the weather, I'll run outdoors or upstairs on the treadmill...all depends on the weather, as I'm not going to GET myself sick either :)

Food

Meal1: Fibre One Cereal with Skim Milk (4points)
Meal2: Whole Wheat Pasta with Sauce (8points)
Meal3: Whole Wheat Pita with Falafel and Veggies (10points)
Meal4: Surprise Chinese Dinner from Mom and Dad (???)

Workout:

My run did not happen tonight as I had planned. My parents, who I haven't seen in over a month showed up unexpectedly and took Heather and I out to dinner! Although I have a very specific plan, seeing my parents was amazing, and I will get my run in on Thursday (since I work all day and teach 2 classes Wednesday and a run on top of that would be a little much).

Back in Action!

I have already received some pretty cool ideas on where I can run and when!
I still kind of want to do the run in the April Time-Frame, but I've been told about a few pretty cool runs that are a little earlier.

For my jouraling, I will be eating a few more carbs than I was when I was losing my 85pounds, for the simple reason that I am burning a lot more now, and with the added running I will need them! I wear my heart rate monitor during the Turbo Kick™ classes I teach and I always burn more than 1000 calories (closer to 1100 most classes), so that and the average of 500-700more on a given 3-4mile run means I am going to have to be taking in a few more calories too!

I'll still use Weight Watchers as my journaling tool. It may not be the most high-tech, but it works for ME, and I lost all my 85pounds doing this, so I am back on it! Just need to go buy some string cheese!!! ;)

Food

Meal1: Fibre One Cereal and Skim Milk (4points)
Meal2: Whole Wheat Pasta and Sauce (8points)
Meal3: Whole Wheat Pita with Chick Peas and veggies (7points)
Meal4: Whole Wheat Pita with Chick Peas and veggies (7points)

total Points consumed: 26points

Workout

730pm Turbo Kick class - Class was AMAZING! We had some new ladies in the class today and I got to find out some potentially REALLY cool stuff that may happen in the near future!

Tomorrow is an OFF-Turbo day, so Running is on the schedule!!!

List of things for the upcoming week!

If I am going to be successful in anything that I've set out to do with the schedule I already have, I am going to make lists of things to do. I am going to go back to the journaling I had done in he past. My food intake as well as my exercise. Each Sunday, I will write down my goals for the next week and on Saturday I will comment on how I accomplished them!

My day job as a travel agent has an entire list of goals I have set to accomplish that is completely separate from my fitness goals. These goals, and this list will be completely related to my fitness goals and fitness career and I will keep my alter ego (Travel Agent) out of it.

1. Journal my food every day
2. Water intake of AT LEAST 3 Litres per day
3. Weekly Mileage of 10miles (16km) - split into 3 runs.
4. Chapter 1 and 2 read and studied in my ACE Text Book
5. Teach all of my Turbo Kick Classes (5 this week)
6. Include 1 Weight Lifting working in this week.

Between this, Christmas Shopping and WORK I think I've got a busy week ahead of me. Wish me luck! Please continue to send me ideas for my spring race/races!!

Back to Forrest Gump!

Well since my bike is still out of commission and I don't currently have the funds for the new Frame/Fork I will eventually purchase, I decided today that I am going to start my running training again! 2007 is going to be a GREAT year for my running! I want it to ALSO be a great year for my cycling, but I don't want to get too exicted about the bike quite yet, at least not until I can afford to get mine back on the road!

The last couple of weeks I have added some weight training back into my schedule and its been tough, mainly because of the schedule I have set for myself, but its been good overall! My Turbo Classes and Training has definitely kept my cardio up, so now its just a matter of some sport specific training! To run better I need to run! I am going to pick a race in April. I am not sure WHICH race, or where, but I know that THIS race will be an important one for me!

If any friends out there know of a cool 10km race in your town or anywhere, let me know! I won't decide WHICH race I do until the new year, but for now, its time to train!!!

Pictures from the Event!

My photographers, who also happen to be family sent me a bunch of awesome still shots from the event! I spent most of the evening after work going through them (after I got home from my massage). As far as my neck goes, according to my therapist, it was just a really bad knot in my neck that was triggered by stress. She REALLY beat me up, which got the knot worked out, but I am bruised and sore from the massage. I know that will feel better within a day or so, but the relief to be able to turn my head again is HUGE!

Anyways, here are a few pictures of the event!

The group really packed themselves into the room and although the room was frigid when we arrived, it didn't take long before the ladies warmed the room up!





This one is a little dark, but here's me kicking!




Who says the back row can't ROCK IT!!! Here's a picture of Christine bustin it up from the back! She ran around from the front to the back, and all over! I am so greatful that she and her crew (Heidi and Lynn) came up and kicked butt with my gals!



Here is Fran showing that EVERYONE could use a little Junk in their Trunk! Shorts are courtesy of SASSNSWEAT women's athletic Wear! (www.sassnsweat.com)



The most HAPPY guy in the room!!


This is some seriously amazing form! During the PiYo Class!



This one was taken the day before the event, at my Friday night class, but I had to post a pic of me and the "Heathers!" How awesome do they look! That's AFTER taking class too!!

Zoolander?

If anyone has seen the movie Zoolander, you may remember that although being extremely ridiculously good looking, Derek had one fatal flaw. He couldn't turn left. It was quite the issue to have as a super model. Well the last couple of days I've felt like Bizzaro Zoolander. I can't turn right!

I woke up Tuesday morning and I couldn't move my neck! I was in extreme pain! I made it to the shower and afterwards could get a little movement in my neck, but if I tried to turn to the right, the pain would be too much to deal with.

So being the smart person I am, instead of going to the doctor, I just pump myself full of muscle relaxants and pain killers, and head off to work. The pain killers didn't help one bit.

Then Wednesday comes around. 2 classes to teach! EEEK. I didn't mention anything to my morning class and just sucked it up. I don't think anyone noticed, but I sure felt it. So much, that I told my evening class that if they saw my doing anything odd, or wincing when I turned right, not to follow what I was doing ;)

I made it through class, and Heather bought me a heating pad, which seemed to help a lot. It still hurts SOOOO much, but I have more mobility at least. This morning I feel a lot better than before. It's been 3 days now, so I hope I'm back to normal soon! I promised Heather I would go to the doctor if it's not better by tomorrow!

First of the Pics

I should have a bunch of pictures to post soon, but until then I do have a group shot from right after we finished working out! There were a few camera shy ladies, but this picture is MOST of the people from class!!! I can't help but smile just looking at this picture!!!

Turbo Kick Event!!!

What a day! I was really excited and wanted to try and out shine our last event in October! Behind the scenes, it was a tougher organizing this one, and the gym didn't make my life easier (They dropped the ball on a number of promises, including food and prizes at less than a day before the event), and the running around didn't stop until the 11th hour, but it went SO well! More on that soon!

My most awesome friend Heather from Arizona flew in Thursday and is staying with us until Monday morning! My friends Christine, Heidi, and Lynn drove in from New York as well! I am so greatful that these awesome ladies came up to support me in this event!

We had the gym open the doors an hour early, so we could finish cleaning up/setting up and getting all of our prizes and food

My butterflies were fluttering like CRAZY as the folks started arriving! I still have "FUN NERVES" before every class, but my nerves fluttered like my FIRST CLASS! I couldn't have been more excited if The National Promotions Director from Powder Blue was taking my class!
That's because she WAS!!!

Having Christine Dwyer taking my class was such a treat! I have so much respect for her, not only for how amazing an instructor she is, but for her own success in weight loss and fitness! This lady had her first baby this spring, and to look at her in class you would have NEVER guessed! Christine brought Lynn and Heidi, two other phenomenal ladies from Rochester who I adore and I was so happy to have them kicking up a storm with my ladies!

Heather, who is injurred (worse than she lets on) and has not been working out for about a month from doctor's orders jumped in for 2 classes this weekend including the event and her energy, volume and power was SUPER infectious! The local ladies really stepped it up with her up in front!

We had just about 60people arrive and participate in the event and it was amazing!!! The energy was so high and so were the voices of everyone so I really had to belt out the cues in class (since I teach sans Mic), which did quite a number on my voice. I will hopefully be getting a hold of a mic system (thanks to Lynn) and experimenting with that to try and save my voice so I can continue teaching ;) But Voice loss or not, this was the most fun I've ever had teaching Turbo Kick!

I had some REALLY talented photographers / videographers recording the event (who also happened to be my amazing Cousins Sarah and Pete), and I should be getting their pictures later in the week and I will post those as they arrive. I do have some pictures already though and will also post those later in the week!

I also have to say that I had some pretty awesome friends and businesses donate the most amazing line up of prizes!!

Christine added EXTRA excitement to the event by teaching a PiYo™ Class after my Turbo Kick™ class and the ladies LOVED IT! I will likely add a PiYo class to my week in the new year so this was a very cool way to show the ladies what they have in store!

I couldn't believe how amazingly generous EVERYONE was, and how exciting the event was!
I want to thank each and every person who came, brought friends, brought the excitement, the power and the fun to this day! This was the best December 2nd ever!! :)

Another WTF moment!

So I taught my class at Dufferin Mall yesterday. I was excited, because according to the manager of my gym, this was a big favour to the gym as they were going to have a huge turn-out for their rennovation completion party. Normally I work my Flight Centre job past 6pm each day (which is why I teach at 730pm each night). But because of the favour, I arranged to leave early (before 5pm) so I could get to Dufferin Mall and get acquainted with the gym before class.

I got there, and found the gym, which is located in the centre of the mall. I don't know if my expectations are too high, but I expected some sort of greeting, but as I arrived nobody so much as said "hi" until I came out and said "Hi I'm Rob the Turbo Kick Instructor!". At that point I got a "Oh hi, the Aerobics room is around the corner".

I was slightly bewildered. I got to the room, which was mostly empty, except for garbage littered throughout the room, chairs scattered and GNC suppliments scattered on a couple of tables. I honestly thought I was in the wrong place.

Since I was by myself, I cleaned the room, moved the chairs, setup my music and hung out in the room. At about 2minutes before class, there was nobody there. I found this really odd, because the whole reason I was there was to help them out of a jam, being that SO MANY people were going to be there, which is why they had to have my class.

7 ladies showed up right at the last minute as well as a couple ladies from my gym (Hanna and Liliane rock!!!). So the class was ultra small, but went GREAT! The ladies were great and did a phenomenal job catching on and I have a feeling that some, if not all of them will pop over to our gym (since they can go for free) in the near future!

I think class went wonderful, and wanted to get feedback from the manager, who had watched much of it from either the doorway, or on the monitor at their front desk. But apparently she left for dinner just as my class left. So my exit was much like my entrance...very lackluster. Like I said, perhaps I have high expectations, but I would have thought at least a "HELLO", "GREAT CLASS" or at the very least "THANKS FOR HELPING US OUT" would have been awesome!

All in all however I think it was great, because I already know that these classes are about the members, not the managers of the gym, or the staff or me. So if the members loved Turbo, which I think they did, that's ALL that matters!!!

This morning I taught my 630am class and it rocked! I walked in to at least 20 posters advertising our Turbo Kick Event this weekend! They are up a little later than would have been ideal, but they are UP and EVERYWHERE!

Class was GREAT today and I am completely wiped from it! I'm eating my face off right now to fuel up for the day (and for class#2 and my P90X workout)!

Extra Class this week!!

Well I just got home from class and got surprised with a Special request today. Another location of Fitness One is in a jam and has asked if I would headline their Customer Appreciation Party with a Turbo Kick Class!

So this week I get to check out the Dufferin Mall location (which I've never taught at, but apparently is their busiest location). It should be fun, and I can feel the butterflies already! Teaching at a new location where nobody has ever done Turbo feels like I'm starting all over again! I'm so excited and nervous!

I'm also SUPER excited about this weekend! I have my best friend, Heather arriving on Thursday night from Arizona and my friends Christine, Heidi and Lynn coming in from New York on Friday! I'm so excited for Saturday's event that I can't think of much else right now!

Having Christine in my class is a little nerve-inducing too (but mostly just SUPER exciting). Christine is the National Promotions Director for Powder Blue Productions. Basically this means that she is in charge of all of the Area Promotions Directors (who I desperately want to become this next year) who certify all of the new Turbo Kick Instructors!

So this week class schedule:

Monday - 730pm - Charles Street
Tuesday - 530pm - Dufferin Mall
Wednesday - 630am - Charles Street
Wednesday - 730pm - Charles Street
Friday - 730pm - Charles Street
Saturday - 900am - Charles Street EVENT!!!

Unfinished Goals

This past year has been amazing for me. I've had so many goals, and whether it has been my weight loss, my attendance at Turbo Kick Camp, Teaching Turbo Kick™, or Being a part of the Turbo Jam™ Infomerical I have done them all!

I've set goals for my 5km and 10km races, and accomplished them. I set a goal for the CN Tower Climb, and blew it away! This year has been phenomenal.

But there is one fitness related goal I have fallen short on...several times. P90X. For anyone who doesn't know, P90X is a pretty intense, ok REALLY intense workout program. So intense that with everything else I've been able to do, I haven't even made it through a month of P90X before giving it up. I think a lot of that has to do with the fact that Turbo has been such a big part of my life, and doing both was pretty taxing.

Well talking with my friend Suzie today, we decided that the two of us are going to start a 1-Month circuit of P90X. We're not interested at a full 90X right now, but we both feel that doing this between now and Christmas will not only help us with our fitness goals, but also help battle the winter blues! We've decided that we'll start on Monday and go straight to Christmas day. From there, we'll decide what's next.

I'll still be teaching my Turbo Kick™ classes, so I'm going to have to eat a little more (and plan a LOT better) than I have been! It's going to be one crazy month! I can't wait to get started!

I'm going to be blogging every day, like I did when I was losing my weight. I'll blog about my workouts, my classes, and my food! I know there are some people who read my blog pretty regularly, so feel free to keep me accountable if you see a day go by without an entry between Monday and Christmas! I think this is the best Christmas Present Suzie and I could give to ourselves!!! It's gonna be a blast (I think!) ;)


By the way. I'll put a link for Suzie on my blog soon, but until then, if you wanna see her, she's over on MYSPACE

http://www.myspace.com/the_sooze

I freaking LOVE mornings!!!

As a self proclaimed NON-morning person, I think I'm coming around!

I mean I still hate crawling out of my warm bed at 5am, but once that necessary evil has been accomplished...MAN!!! What an awesome way to start the day! Walking on the quiet streets, taking the empty subway train on its first trip up the Yonge Street Line, and walking into the gym to see a half dozen ladies on treadmills and working on weights.

A morning class is such a different dynamic than an evening class. It could be the very same ladies (and in some cases it is), but the way they feel and act is MUCH different at 6am than it is at 730pm!!

All the ladies were in the room, stretching, or QUIETLY sitting patiently waiting for class to start. When I saw quiet, I mean QUIET. You could have heard a pin drop! Everyone keeping to themselves, and just trying to force those last sleepies out of their body.

I even find myself talking a little more softly (at least until the music starts). By the time I've climbed the stairs to the 4th floor when class is held, I'm ready to go, but until the music actually starts, I'm still kind of in sleep mode myself.

I LOVE watching the smiles emerge on these ladies as the blood starts pumping through their bodies and seeing how much they physically and emotionally change over the period of only 1 hour! Those ladies who walked into the gym at 6am are NOT the same people who walked out at 730am!!!

What an awesome morning!!!!

How much do I love Turbo Kick?

Enough to turn down a free all-expense paid trip to Barbados!

I entered a contest a few months ago at work, and today I got a call from the Barbados tourist board letting me know that I had won! I was invited to travel to Barbados for a week, and race in the Barbados marathon!

Debbie for Tourist board - "Hi Rob, You've won! Is your passport current"
Me - "Yes Ma'am!"
Debbie - "Can you be in Barbados from Nov28-Dec4"
Me - "Ooph...No I'm sorry I can't"

There is no way that I can be away, even for a free trip to Barbados when I have this event! Not even a consideration. Oh well. Someone else will get this amazing trip because I turned it down so really I guess I got to make someone else's day today too :)

Class was GREAT tonight! Absolutely packed, and the energy level was through the roof! The windows were completely fogged and we had an absolute blast!

Words to live by

"Don't cry because it's over. Smile because it happened. -Theodor Seuss Geisel"

A first time for everything!

I just got home from class, and like always it was great! Isabel "Izzy", an absolutely AWESOME gal from Michigan came to check out Turbo in Toronto today! Izzy was certified a few months ago, and like me and so many others, is simply addicted to Turbo! Her form was awesome, as was her enthusiasm! I'm so excited that she came to class!

Now on the flip side. Today was the FIRST class I've ever taught where I was VERY frustrated. Our gym doesn't have a mic, so I have to do class A CAPELLA. Normally its no issue, but sometimes there are gals in class who like to chatter. Now I have no issue with loudness, excitement, and chatter, but when its loud talking, ESPECIALLY when I'm explaining things so the NEW folks won't feel lost, I get really frustrated. Today was EXCEPTIONALLY rough in that respect. I don't want to say "HEY QUIET DOWN", because I beleive that grown ladies should have the common sense and respect to realize that they are being disrespectful to me and to those in the class, whose faces clearly showed the frustration with the noise level.

I hope I don't have to address it in class, because I don't want to take the wind out of anybody's sails, but these girls really need to talk about their days before class or after class, not in the middle of it while class is going on.

Ok venting done. All in all I had a great day!

Mornings ROCK!

I am SO glad I decided to teach an early morning class! I know it's only one day per week, but it is SUCH a great way to kick off the day! It's so amazing to watch my morning class (which is growing like crazy too) wake up! 630am is very early for some people, and at the beginning of class you can totally see it on their faces! I kind of giggle to myself about it actually, seeing the "I just don't do mornings" look on so many faces. Yet, despite that these ladies are up, at the gym and giving it their all when most of their friends are fast asleep!

I normally teach facing the same direction as the class, but have recently been spending more time facing the class, and "mirror" teaching. I find that this is especially fun in the mornings! Seeing the expressions change as the class goes on, seeing the energy levels climb and the endorphins released is such an amazing thing!

By the time class ends, you wouldn't know that its only 730am! The energy that these ladies generate is through the roof!!

Time to get moving for me! Breakfast is done, lunch and dinner is packed, as well as some clean gym clothes for tonight's class!! :)

The Bike is Dead.

Some folks have their first dog or a cat, some their favourite running shoes, even their first car. Some thing that holds a special bit of nostalgia. Well for me, I had my bike. "Emma" has been my constant companion for years. I built her from the frame up. I even built the wheels, one spoke at a time. I've put literally 10's of thoushands of miles on her over the past 5 or 6 years.

Well as I was riding her home after teaching class on Friday night I noticed that my seat was loose. This was not uncommon, because I have a really nice saddle on this bike and have been the victim of attempted theft several times while she has been locked up outside. I have a strong cable permanently attached to the saddle (the other end to my frame) to deter would-be thieves.
But sometimes the thief gets the seat loose before noticing that it's secured onto the bike. So I thought THAT was the issue. I WISH.

I got home with my loose seat and notice that the entire frame had broke! The seat tube had literally snapped off! This bike has taken me so many places, over so many miles at both my heaviest weight (and my current weight). She's been a real work horse. But this break is un-fixable. I had to get rid of her now. Emma has been the most wonderful companion and by far my favourite bike ever. But today, she is dead.