Phase 2: Day 4: John D's Ironman Bootcamp

45 minute run:  10 minutes warmup and then 4 minutes hard with one minute rest each interval until he hit 30 seconds.  Then back up to 4 minutes with one minute rest.  5 minutes cool down.

We wanted to make today a good workout but to crazy hard.

Training with an Ironman!

As many of you who know me I like to do special training sessions with someone new each year.  Each person has their own unique goal whether it is to run faster, improve performance in a sport, learn yoga, lose weight build muscle, and others just want variety.  

This year has been a rough one since I jumped into training cold with this Ironman.  Most of my training sessions are geared more towards the person who is a beginner to a novice with fitness.  

Last week, since I was having so much fun doing the triathlon I decided to to swim most of the week. What an incredible workout.  I had a few friends and my girlfriend at the pool as well. 

One thjng I've worked on trying to more of with triathlons versus when I was a competitive runner is to add more recovery to my upper and lower body. 

To me endurance athletes many time overtrain and can certainly learn the good and bad from bodybuilding.

Adding more recovery when needed, remembering growth occurs while resting, and adding more protein.

Endurance athletes and bodybuilders in my opinion can both benefit from more yoga.  I don't love yoga but I do it cause I need it and out of all of the other fitness it makes me feel best afterwards. I also feel like corrective exercise and some sort of massage whether it is from a professional or a foam roller will also aid with loosening up those tight muscles as well. 

Tools that biker's need when they get a flat tire

After biking 25 miles and my bike tire went flat on Lakeshore on Monday.  I decided to purchase a few things for my bike.  Hopefully, these investments also you be prepared in your biking as well.  

Phase 2: Day 3: John D's Ironman workout

John had a long day at work so we decided to give him a recovery day and chat about game plan for the week.

Phase 2: Day 2 John D's Ironman Bootcamp

100 pushups/ 100 Crunches

Then LSD bike ride of 45 miles

Organize game plan for this weeks race and get bike into the shop

John D's Ironman Training Day 3

Light Yoga Recovery Day

John's D's Ironman Training Day 2

30 minute biking at 15-22 miles per hour with intervals added

John D's Ironman Training Day 1

Day 1:  

AM Workout:  Swimming

PM Workout:  Run 8 Miles then walk over a half a mile

Join Us For Tonic Ball This Friday!!

Join us at the 11th Tonic Ball in Indy. This is an awesome event with some of the top local bands in Indy jamming to the songs of this year's featured artists: Stevie Wonder, U2 and the Kinks. Plus, your money goes to Second Helpings, a nonprofit organization focusing on food rescue and an amazing culinary job training for people. Get tickets before they sell out: http://www.tonicindy.com/

Technology for the healthy and fit lifestyle!

Since my last post I have been focusing on mostly cardio and stretching each day with about 20-30 minutes in each area! The gym @ my complex has been out of commission this past week because of updates that are being made. I'm excited to get back in after the 4th to see what new things they have to offer. This continues to be a growing a learning experience for me trying to find the right balance between a healthy lifestyle and still having fun while doing it. I feel Ckcoaching does a great job helping you find that balance with a busy life.

I've continued to drop inches and recently been able to fit in a smaller pant size! These little things help keep the momentum going.

Get Healthy, Get Fit!

Since the start of my transformation and in searching for ways to change my lifestyle I've come to realize that this time around I haven't hit a point of burnout like in the past. It's important to find new ways to keep the healthy and fit lifestyle from being boring.  Your attitude towards your workouts, eating healthy, and making a drastic change in your body is huge.  In the past I've learned from CKcoaching that by keep a journal and taking frequent pictures and body measurements along with body fat percentage is an important component to the healthy and fit lifestyle.  This gives you something to reflect on weekly to help keep the momentum going. Also, sometimes it's hard to find a solid support system, especially when you reach a point of burnout. Let's face it, sometimes doing the same old routine just gets boring!  With all that being said, CK has been helping to incorporate new ways to keep the momentum going by using the latest technology for workouts.  Things such as iphone apps and watches to help record your calories burned, run, bike, lifting routine, and diet. This is a very helpful way to track your information and progress pretty easily. I encourage you to contact CK to see what kind of new and exciting things he's been working on.

What new technology out there do you find works best for you??