Insanity: Max 30 Journey Day 16 - Tabata Strength

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 16: Tabata Strength

The first new workout in two weeks came today with a shoulder-burning, chest-pumping strength workout that I was totally not expecting. Not your typical Shaun T workout, but it was a pleasant surprise in the midst of the cardio insanity we're all accustomed to with him.

Of course, my nemesis -- plank moves -- were in full effect and, as I stated after falling victim to the plank move in Cardio Challenge a day ago, I fought through and didn't drop to a knee, even though my legs were on fire.

Unfortunately, my mind was so strongly against dropping to a knee while in plank, my shoulders began to turn into jello because -- unbeknownst to me -- we were going to be in plank for nearly 10 minutes straight. Or so it felt. On the plus side, it pushed my Max Out Time to an all-time best, clocking in at 14 minutes and 14 seconds.

I also was able to get up in the morning for a second day in a row. About 18 minutes in, I was drenched, powerless -- for a strength workout! -- and could barely press up for another pushup move. When I hit my Max Out Time, I began to take breaks more frequently as I attempted to get through the 30 minutes. It all culminated with me shouting in agony at about 25 minutes, 39 seconds -- another solid Weep Time, but I'm still trying to eliminate those all together. In due time!

Luckily for me, I have a rematch with this workout. I have set lofty numbers to beat in a couple days, but the intention is to get a little better each day. Hopefully I can live up to that expectation. In the meantime, I think it's a perfect time for a Shakeology. I can't think of anything else that will get me through the day.  Next up: Sweat Intervals.

Recap

Workout:               Tabata Strength

Max Out Time:       14:14
Weep Time:           25:39

Weekly Weigh-in:   Stay tuned for Day 22 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Baked Cauliflower Latkes

This healthy snack may take a little time to prep, but once it's ready, you'll be in cauliflower latke heaven. You have my stamp of approval on that.

Total Time: 40 min.
Prep Time: 10 min.
Cooking Time: 30 min.
Yield: 16 servings, 1 latke each

Ingredients:
2 Tbsp. extra virgin olive oil, divided use
2 cups hot water
1½ lb. medium cauliflower, cut into florets, hard stem discarded
2 large eggs
½ medium onion, finely chopped
2 Tbsp. whole wheat flour
½ tsp. sea salt
¼ tsp. garlic powder

Preparation:
1. Preheat oven to 400° F.
2. Line baking sheet with aluminum foil; brush foil with 1 Tbsp. oil. Set aside.
3. Bring water to boil in medium saucepan over medium-high heat.

4. Place cauliflower in a steamer basket in saucepan; steam for 4 to 7 minutes or until cauliflower is tender. Drain well. Dry with a paper towel.
5. Place cauliflower in a large bowl; mash with a fork.
6. Add eggs, onion, flour, salt, and garlic powder; mix well.
7. Using ¼ cup measuring cup, scoop mixture into patties and place on prepared baking sheet. 8. Brush the tops evenly with remaining 1 Tbsp. oil; bake for 10 minutes. Flip latkes and bake an additional 10 minutes or until crisp.

Insanity: Max 30 Journey Day 15 - Cardio Challenge

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 15: Cardio Challenge

Back to the fitness test of Insanity: Max 30. This week, my short-term goal is to get a full week of morning workouts in. I found my days are considerably shorter if I get back home after work and spend the first hour (welcome home hellos; get dressed; workout; shower; get dressed) with my workout commitments then there is only a short window of time to spend with the whole family before prepping the child for bed, etc.

Needless to say, it's something that I felt needed to be done and I'm dedicated to get through the week -- and then aim for a permanent morning workout routine -- waking up around 5:20 a.m. and fighting Shaun T tooth and nail before maxing out.

If Monday was any indication of how it would go, I'm going to be happy with the change. I got through the Cardio Challenge workout with ease before getting to the first round of moves. I actually made it through the first round -- barely -- but got an additional 30 seconds of break time (who would have thought 30 seconds could be so long and fruitful to my body's recovery?!) before attempting to push through the second wave of moves.

Once again, a plank move got the best of me. It was plank jacks out and in, up and back. I'm starting to think my mind is saying the floor is so close, I should take a knee. Next time I have a plank move in a workout, I am going to do my best to think I am on two planks of wood and the only thing beneath me is a 1,000-foot drop. Maybe that will help.

Great news though. Getting to those plank jacks pushed my Max Out Time to 11:23 -- that's a four minute and 13 second spike from a week ago. I definitely got immensely stronger this week. Again, that break helped so much.

My Weep Time was toward the end of the routine. I was pushing through and just before my second to last wave of moves was out, I had to give a nice loud grunt (not too loud, since everyone was still sleeping). It felt great. Again, it was in a plank move. My time clocked in at 25:52.

My Shakeology was much needed at the end of the workout. Definitely replenished all shaky muscles after that romp.

More good news. Today was weigh day. After another week of total focus on workout and nutrition (less one cheat meal), I shred another 4.4 pounds to drop under 215, 214.8 to be exact. In total, I'm down 10.8 pounds and looks like inches off my waist. Great motivation to keep pushing through one day at a time. Next up: Tabata Strength.

Recap

Workout:               Cardio Challenge

Max Out Time:       11:23 (4:13 improvement from Week 2)

Weep Time:           25:52 (8:58 improvement from Week 2)

Weekly Weigh-in:   214.8 (Loss of 4.4 pounds)

Monthly Photo:       Stay tuned for Day 30 of the journey

Mushroom, Tomato, Cheddar Egg White Omelet

If you are in need of an extra boost to kick-start your day (or week, in some cases), this egg white omelet loaded with mushrooms, tomato and cheddar will hit the spot. It only takes about five minutes to prep so it will get you out the door fast. Enjoy.

Total Time: 14 min.
Prep Time: 5 min.
Cooking Time: 9 min.
Yield: 1 serving

Ingredients:
8 large egg whites (1 cup)
Ground black pepper (to taste; optional)
Nonstick cooking spray
¾ cup sliced mushrooms
2 green onions, chopped (reserve 1 for garnish)
½ medium tomato, chopped (reserve a small amount for garnish)
3 Tbsp. shredded cheddar cheese (¾ oz.)

Preparation:
1. Combine egg whites with pepper (if desired) in a small bowl; whisk to blend. Set aside.
2. Heat a small nonstick skillet, lightly coated with spray, over medium heat.
3. Add mushrooms, green onion, and tomato; cook for 4 to 5 minutes, or until soft. Remove from skillet.
4. Place eggs in skillet; cook over medium-low heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath.
5. When eggs are almost set, add mushroom mixture and cheese; cook for 1 to 2 minutes, or until cheese starts to melt. Gently fold in half.
6. Garnish with green onion and tomato.

Orange-Chocolate Shakeology

Here's my Sunday treat. Can't go wrong with this. Simply put - about 8 ounces of fresh orange juice and one scoop of chocolate Shakeology. It's about 250 calories but the most nutritious meal of the day.

Here's how it works.

1) Get your ingredients: OJ and Chocolate Shakeology.

 2) Shake.

 3) Enjoy to the very last drop!

Insanity: Max 30 Journey Day 14 - Rest

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 14: Rest

Another week in the books, and a day off is in store. Of late, I had a little bit of a battle with urges of not-so-clean food floating in my mind.Today, since I have gone with a 100/0 percent ratio of clean to junk eating, I decided to succumb to those urges.

However, despite falling victim to those urges, it has been two weeks since starting this journey, and I didn't want to feel too guilty about having a carnitas dish, so I decided to go into my inventory of Beachbody workouts and grabbed Autumn Calabrese's 21-Day Fix Extreme yoga workout.

I haven't done the 21-Day Fix Extreme program yet, but if the yoga workout is any indication of what to expect, it is definitely worth the challenge. Perhaps my next journey will be a three-week soiree.

I got a good burn for 30 minutes with Autumn, and got another good stretch in on the day off. I'm definitely ready for week three and seeing how I have progressed over the past seven days. Next up: Cardio Challenge.

Giant Fruit Salad

Simple and delicious. You can't go wrong with a fruit salad as a nutritious and delicious post-dinner treat.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 12 servings, about 1 cup each

Ingredients:
1 red apple, unpeeled, chopped
1 Granny Smith apple, unpeeled, chopped
1 cup seedless green grapes, cut in half
1 cup seedless red grapes, cut in half
1 cup fresh blueberries
1 cup fresh raspberries
2 cups cubed cantaloupe
2 cups cubed honeydew
2 cups cubed fresh pineapple
2 Tbsp. fresh lemon juice

Preparation:
1. Combine apples, grapes, blueberries, raspberries, cantaloupe, honeydew, and pineapple; toss gently to blend.
2. Drizzle with lemon juice; toss gently to blend.

Insanity: Max 30 Journey Day 13 - Pulse

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 13: Pulse

Sure two weeks in I'm a little stronger. If you're going for the ride with me, I'm sure you are stronger too. But still, with the additional strength, Pulse remains a challenging recovery workout. The combo platter of Friday Fight followed by this workout makes it a pretty good burn.

Shaun T warned us at the start of the workout that it's a recovery workout, but he is Shaun T and he is going to make it challenging. I was sweating in this recovery workout by the eighth minute. I'd say that sufficiently works.


The burn for me -- and tell me if it's the same for you -- really kicks in when we have to start pulsing in plank position. But my challenge today wasn't the pulse. It was my cravings. I have been eating by a 100 percent clean; 0 percent junk ratio. Today, I began to crave junk. I had to fight myself to avoid what I would later regret.

I'm glad to report that I was able to fight the urges and ate a bunch of veggies and fish. Pat on the back to myself for beating that. Pat on the back to you all for fighting it, too. I know we are all battling it on a daily basis. We are all trying to make a healthy lifestyle change. It's all about one day at a time. Let's keep doing it one day at a time together. Next up: Rest!

Recap

Workout:                Pulse

Max Out Time:       20:00 (end of workout)

Weep Time:           N/A

Weekly Weigh-in:   Stay tuned for Day 15 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Insanity: Max 30 Journey Day 12 - Friday Fight: Round 1

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 12: Friday Fight: Round 1

After last week, I wasn't looking forward to this all that much. Shaun T definitely kicked my tail with this uber-intense cardio workout. I've built my strength enough so where I can get through the warmup with relative ease -- so much so, I almost have a little bit of cockiness.

In my mind, I'm thinking: I'm going for 30 minutes. But that's about two or three minutes in. Lest I forget the moments before I hit play, I turned to my wife and said, "I really don't want to do this workout; I'm scared."

There aren't a lot of breaks in Friday Fight: Round 1. It's not like Tabata Power where we know a break is coming every five minutes. For Friday Fight: Round 1, you bang out a five-minute warmup (which if you've never done a Shaun T workout, his warmup is as intense as the workout itself) and immediately jump into the main portion of the routine.

Each move is one minute long. It's an uphill climb to get to that first break. A week ago, I succumbed to the pain at 8 minutes, 15 seconds. This time around, I barely made strides from last week, conking out at 8 minutes 22 seconds. Hey, improvement is improvement. Only something to motivate me for next Friday.

Last week, I didn't hit my Weep Time until 12:13. I couldn't even make it as far as that this week, shouting for mercy at 11:40. Once again, I wasn't able to push through to the first break before hitting both my low points.

But, all in all, I sweated out a bunch of goop; I pushed through to the end (with a handful of breaks, gasping for air); and I move on to fight another day -- and another week. Cause for celebration, I say. But not too much. My "recovery" day is quickly approaching. Next up: Pulse.

Recap

Workout:                Friday Fight: Round 1

Max Out Time:       8:22

Weep Time:           11:40

Weekly Weigh-in:   Stay tuned for Day 15 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Guacamole

Don't tell me avocados have too many calories and you don't eat them. Avocados are filled with healthy fats -- like raw almonds -- that you need in the balanced diet you are striving to turn into a lifestyle. Enjoy this guacamole on its own as a snack, or top it on something and make it a meal!

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, ¼ cup each

Ingredients:
4 ripe medium avocados, peeled, seeds removed, mashed
1 medium tomato, seeds removed, finely chopped
½ sweet white onion, finely chopped
2 medium chiles (like jalapeno, Serrano, or Anaheim), seeds and veins removed, finely chopped
¼ cup chopped cilantro
2 Tbsp. fresh lime juice
½ tsp. ground cumin
Sea salt and ground white pepper (to taste; optional)
Hot pepper sauce (like Tabasco®) (to taste; optional) 

Preparation:
1. Combine avocados, tomato, onion, chiles (if desired), cilantro, lime juice, and cumin in a large bowl; mix well. Mixture may be slightly chunky.
2. Season with salt, pepper, and hot sauce if desired.
3. Serve with fresh carrots sticks, jicama sticks, or baked tortilla chips.

Insanity: Max 30 Journey Day 11 - Tabata Power

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 11: Tabata Power (weekly rematch)

Weekly rematch, we meet again! Like Week 1, I know that I get a second go at Tabata Power and can really focus in on my Max Out Time. In the first week, I was able to make a significant jump from Tuesday's workout to the weekly rematch. But for this week, as I continue to push the gauntlet in my journey, it's not going to be as easy to make a big jump.

On this week's initial workout, if you don't recall, I had more than just a Shaun T challenge. I faced a serious battle with my daughter and dog. I was fortunate to come out of that with a Max Out Time more than 10 and a half minutes. Luckily I didn't have the same distractions as I pushed myself through this routine.

I'm pretty much filled with confidence that I can make it through the first sequence of moves -- burpee-lunges, lunge hops, switch lunge punches and squat oblique side crunches. The second sequence, not so much. I make it through plyo pushups and the 10-second break between the 20-second set is faster than advertised.

The move the has gotten me two times in a row now is the pushup with a slight hand raise as you reach your peak of the pushup. I topped Tuesday's time by seven fabulous seconds, making my Max Out Time for 10:46. Where I was really made was in my Weep Time. My arms, shoulders and legs were burning so bad just a minute and two seconds later, I lost it. Shouted out a little scream and went into child's pose.

If there's anything to note from this weak Weep Time, it's that I am pushing myself more than ever. As I continue to get stronger, I continue to push myself to new levels. my stamina has picked up, enhancing my Max Out Time, but the Weep Time really shows me how hard I'm going. Little things to motivate you going forward, I guess. I'm going to need it for the Week 2 wrap up workout. Next up: Friday Fight: Round 1

Recap

Workout:                Tabata Power (weekly rematch)

Max Out Time:       10:46

Weep Time:           11:48

Weekly Weigh-in:   Stay tuned for Day 15 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Grilled Fruit Quesadilla

Who doesn't like a good ol' quesadilla? It's quick. It's easy. It's filling. It's delicious. Well, if you're into all of that, here's a twist on the quesadilla that you'll be sure to like as a dessert -- grilled fruit quesadilla.

                                                                                                                    photo courtesy of www.tastespotting.com

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving

Ingredients:
Nonstick cooking spray
1 6-inch) whole grain flour tortilla
2 tsp. all-natural peanut (or almond) butter
½ cup sliced fresh strawberries
¼ medium banana, sliced
¼ tsp. ground cinnamon

Preparation:
1. Heat medium nonstick skillet, lightly coated with spray, over medium-high heat.
2. Place tortilla in skillet; cook for 30 seconds and turn.
3. Top half of tortilla with peanut butter. Layer with strawberries and banana. Sprinkle with cinnamon. Fold tortilla in half; cook for 1 to 2 minutes, or until lightly browned.
4. Turn quesadilla; cook for an additional 1 to 2 minutes, or until lightly browned.

Insanity: Max 30 Journey Day 10 - Sweat Intervals

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 10: Sweat Intervals

For nine days, I had been committing to maxing out with Shaun T in the evening after getting home from work. As my journey hit Day 10, I changed course a bit. Instead of hitting play around 5:15 p.m., I was reaching for the remote at about 5:30 a.m.

I haven't mastered the workouts; I haven't peaked with my fitness and stamina; I haven't even gone half a workout -- let alone a full 30 minutes -- before I had to take a break. So, why not throw a monkey wrench into the mix?

Not only had I been working in good temperate conditions, I had an opportunity to wake up and prepare myself. Now, it's cold, dark and I woke up and went into it full throttle. Quite the change. Definitely cause for concern as I tried to surpass my Day 3 Max Out Time.

As expected, it was tough. Cardio always is for me. A week ago, I maxed out thee-quarters into minute seven. Today, in the elements, I was able to outlast that Max Out Time and make it a whole 32 seconds deeper into the workout. Pushup punches did me in. My legs were burning and holding that good plank while pushing up was too much for me. My knee hit down and I jotted my time down -- 8 minutes, 17 seconds -- and got back into it.

On another plus -- my Weep Time is getting better. After not having one a day ago in my Tabata Power workout, I managed to go deep into Sweat Intervals before cursing out Shaun T. It wasn't until the 28 minute, 46 second mark that I had my mini breakdown.

The whole experience was great. It's a different twist to working out. If you haven't done it before (I've only dabbled in early morning workouts) I strongly recommend it. You feel alive the rest of the day, and it leaves your post-work evening time wide open for anything. I think I'll cook a meal, spend time with the wife and daughter, and relax. Next up: Tabata Power (weekly rematch)

Recap

Workout:               Sweat Intervals

Max Out Time:      8:17

Weep Time:           28:46

Weekly Weigh-in:   Stay tuned for Day 15 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Pumpkin and Red Lentil Soup

If you know me, you know I love pumpkin -- in fact, I'm snacking on some pumpkin seeds right now. Another thing I'm also a fan of is lentils. So, needless to say, this soup recipe I have for you today is right up my alley, and I really think if you give it a whirl, you'll enjoy it thoroughly. At 146 calories per serving and just minutes of prep time, what's not to like about this pumpkin and red lentil soup?

Total Time: 45 min.
Prep Time: 10 min.
Cooking Time: 35 min.
Yield: 6 servings

Ingredients:
2 tsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
2 cups cubed pumpkin (or butternut squash)
1 cup dry red lentils
6 cups water
1 tsp. ground ginger
1 tsp. ground cumin
Cayenne pepper (to taste; optional)
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Heat oil in large saucepan over medium high heat
2. Add onion. Cook, stirring frequently, for 5 to 6 minutes, or until translucent.
3. Add garlic. Cook for 1 minute, or until tender.
4. Add pumpkin, lentils, and water. Bring to boil. Reduce heat. Gently boil, covered, for 20 to 25 minutes, or until pumpkin in soft. Remove from heat.
5. Place soup in a blender or food processor in small batches. Cover with lid and kitchen towel. Blend until smooth.
6. Return soup to saucepan over medium heat. Add ginger and cumin. Season with cayenne and pepper, if desired. Cook, stirring constantly, until soup is hot.

Insanity: Max 30 Journey Day 9 - Tabata Power

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 9: Tabata Power

In my third go-round with Shaun T's Tabata Power, I have to say, this is probably the workout that best suits my strengths. That's not to say it is easy by any stretch of the imagination -- it's not. But, I will say that (from my sampling of workouts thus far) it is the workout that gives me the highest probability of making it through the entire 30 minutes before hitting my Max Out Time.

Now to reality.

I didn't get anywhere close to finishing with a Max Out Time of 30 minutes flat. I did, however, progress from my first and second attempts at Tabata Power. While I made tremendous strides going from a Max out Time just shy of seven minutes in my first workout to a few seconds short of 10 minutes in the second, I did a Max 30 Journey record in Day 9, eclipsing the 10 minute mark, maxing out at 10 minutes and 39 seconds.

I intend to get better each day. This certainly fit into that short-term goal. I ended up maxing out on the upper body round. After making it through plyo pushups, I couldn't muster enough strength to get through the pushups with slight hand jumps at the peak of the pushup. I don't know if it was the energy, or my dog and daughter running circles around me at the time. I will opt for Shaun T kicking my tail on this one.

It's not to say my daughter didn't present obstacles along the way. Case in point this photo:

But it's just something I'm going to have to live with. It can only make me stronger. And, for good measure, I got some clapping and another high five for completing another workout. And she even wanted a hug -- a sweaty, gross, bear hug. She wouldn't take no for an answer. She got it! Next up: Sweat Intervals

Recap

Workout:               Tabata Power

Max Out Time:       10:39

Weep Time:           30:00 (no weep time for me!)

Weekly Weigh-in:   Stay tuned for Day 15 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Detox salad

Every now and again, we all need - er, want - to detox our system. Get the bad goop out of our bodies and fulfill it with earthy greens, and nutrient-rich foods. Here's a version of a detox salad with greens galore. Enjoy.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
2 tsp. extra-virgin olive oil
1 Tbsp. unfiltered raw cider vinegar
2 Tbsp. fresh lemon juice
1 tsp. pure maple syrup
2 tsp. grated fresh ginger
1 pinch Himalayan salt (or sea salt)
2 cups chopped kale
½ cup chopped cauliflower
½ cup chopped broccoli
½ cup chopped cabbage
½ cup chopped fresh cilantro

Preparation:
1. Combine oil, vinegar, lemon juice, maple syrup, ginger, and salt in a small bowl; whisk to blend. Set aside.
2. Combine kale, cauliflower, broccoli, cabbage, and cilantro in a large bowl; mix well.
3. Drizzle cabbage mixture with dressing; toss gently to blend.

Insanity: Max 30 Journey Day 8 - Cardio Challenge

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 8: Cardio Challenge

Back to the fitness test of Insanity: Max 30, AKA Cardio Challenge. If you were with me last week when I began my journey, you know it was quite the uphill battle as Shaun T challenged me (no pun intended) in this cardio test. Not your typical recovery day by any means.

But considering I was weighing in at roughly 225 and a half pounds, what did I really expect. All told, I'm probably lucky I even made it to the 5 minute 54 second mark before I maxed out.

As I embarked on another week of the Max 30 journey I set for myself, I knew a couple things: A)  I was bound to do better since I was able to stick to the workouts and eating plan and shredded a whopping 6.4 pounds, down to 219.2; B) I had a go with this workout before so the familiarity would make my muscles a little more prepared for the movements; and C) I'm always challenging myself and would have that time set in my brain -- to conquer.

With all that, I got through the warmup -- still burning in the calves as I was last week -- and made it through another couple moves before I was done in by those darn squat, leap kicks. I successfully went through one round of the first phase, but the second round got the better of me. My Max Out Time was logged at 7 minutes, 10 seconds. Not going to beat myself up. That's more than a minute's time improvement from Week 1. I would have taken a second improvement.

I also was able to improve on my Weep Time. On Day 1 of my journey, I clocked in at 12:13. Today, I was able to push through and keep from squealing until the 16:54 mark. More than four and a half minutes improved from last week. I'll take it.

One other change I made worth noting, I had my Shakeology on hand with me as I worked out, so during my 30-second break I took a swig of that and it gave me a slight uptick in my energy. Then I immediately chugged it when I finished the cool down. Totally worth it!

What to make of this cardio endeavor? Strides have been made. It works. All I really have to do -- you all included -- is stick to the plan. Stick to it, and you'll see positive results. Stray off the path and ... well, you don't want to go there. I've been there and it's not pretty. I think I'll follow the path to success. Next up: Tabata Power.

Recap

Workout:               Cardio Challenge

Max Out Time:       7:10 (1:16 improvement from Week 1)

Weep Time:           16:54 (4:41 improvement from Week 1)

Weekly Weigh-in:   219.2 (Loss of 6.4 pounds)

Monthly Photo:       Stay tuned for Day 30 of the journey

Grilled Chicken Dijon

Get home late for work and have to run errands, but can't get yourself to buy fast food junk? Want something done fast for dinner but still less than 200 calories per serving. I present to you a magnificent grilled chicken Dijon recipe; grill it or broil it, this lean chicken recipe is a fantastic, healthy dinner you can make in 15 minutes or less.

Total Time: 15 min.
Prep Time: 5 min.
Cook Time: 10 min.
Yield: 2 servings

Ingredients:
2 (4-oz.) raw chicken breasts, boneless, skinless
1 clove garlic, crushed
2 tsp. Dijon mustard
6 fresh parsley sprigs (or thyme, marjoram, or rosemary), finely chopped
1 dash sea salt
½ tsp. ground black pepper
1 Tbsp. olive oil

Preparation:
1. Preheat grill or broiler.
2. Combine garlic, mustard, parsley, salt, pepper, and oil in a small bowl; mix well.
3. Brush chicken breasts evenly with garlic mixture.
4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle.

Insanity: Max 30 Journey Day 7 - Rest

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 7: Rest

Sure, it's a rest day. But that doesn't mean you have to sit on the couch all day and do nothing. After a week of high-intensity workouts, followed up by a leg-burner of a recovery day, I needed a good stretch to get that tightness out, and open myself up for improving.

It didn't take long for me to know I need some yoga -- give me some mental and physical balance to close out the week and get me focused for week two of the Max 30 Journey I'm on.

Anyone that knows me personally knows I am an avid Tony Horton fan -- I own all his workout DVDs -- and believe he has some of the best Beachbody-developing workouts. I love the X3 Yoga workout from P90X3, so I chose to bang that 30-minute workout on my day off.

X3 Yoga, if you aren't familiar, has extreme yoga (stretching you out to the max), followed by balance and focused stretches on hamstrings, quads, butt and more to close out. Of course, after 30 minutes of it, my favorite move is corpse pose.

I don't have much to add, other than I feel completely rejuvenated and ready to conquer week two. Next up: Cardio Challenge.

Banana Peanut Butter Chocolate Shakeology

I'm no chef by any means. So when I cook my meals, I try for simplicity at its finest. Sometimes simple gives you the best, and truest, flavor. In terms of my post-workout Shakeology, sometimes I keep it simple (Shakeology and water), but if I have an extra minute or two, I'll do a simple but super tasty treat that will keep me going for hours.

Today, since it was the weekend and I had time to spare, I grabbed a banana, tossed it in my individual blender, scooped a teaspoon of natural peanut butter and one serving of chocolate Shakeology, combined it with some low-fat milk and pulsed it down.

Take a look for yourself:

 

Now tell me that doesn't look like something you don't want to guzzle down in 2 seconds flat. While you are at it, what's your favorite Shakeology recipe?

Insanity: Max 30 Journey Day 6 - Pulse

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 6: Pulse

Not your typical recovery day by any means. A day after I "ended the week" with Friday Fight, Shaun T provided me with a sweaty, not-so-easy day off recovery workout. If you were to compare this to other non-Shaun T workouts, this could fit in with some of the more challenging exercises.

But, you have to continue to burn if you want to make anything from an exercise program (let's not forget that you need to follow a clean-eating nutrition plan to get real results). But to make it even more challenging, I brought in my daughter for some of my lunge pulses. Sure, it brought a smile to her face, but I certainly wasn't smiling with the additional burn in my quads and calves.

One thing I can take as a positive as I transition my brain to week two after finishing off Pulse and the first week of my Max 30 Journey is that I didn't have any Weep Time to record in the final workout - er, recovery workout - and my Max Out Time was when the workout ended. (Trust me though, there were moments when I was in the plank sequence doing side to side walking plank with shoulder taps and plank punches that I wanted to take it down to my knees, but I pushed through.)

I'm feeling stronger by the day with Max 30 (my legs definitely) but I'm looking forward to a much needed day of rest -- at least from jumping around. Next up: Rest day!

Recap

Workout:                Pulse

Max Out Time:       20:00 (end of workout)

Weep Time:           N/A

Weekly Weigh-in:   Stay tuned for Day 8 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Zucchini Bread

Need your bread fix? Yeah, me too. I'm totally with you. But sometimes you just can't have bread treats guilt free. Well, perhaps this might satisfy your craving - a little healthier take on zucchini bread.

Total Time: 1 hr 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 20 servings, 1 slice each

Ingredients:
Nonstick cooking spray
6 large egg whites
¼ cup melted coconut oil
½ cup unsweetened applesauce
1/3 cup sugar
2 tsp. vanilla extract
¾ cups all-purpose flour
1¾ cups whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
¾ tsp. sea salt
3 tsp. ground cinnamon
2½ cups grated zucchini
½ cup chopped raw walnuts

Preparation:
1. Preheat oven to 350° F.
2. Lightly coat two 9 x 5-inch loaf pans with spray.
3. Combine egg whites, oil, applesauce, sugar, and extract in a large bowl. Set aside.
4. Combine all-purpose flour, whole wheat flour, baking powder, baking soda, salt, and cinnamon in a medium bowl; mix well.
5. Add flour mixture to egg mixture; mix until just blended.
6. Fold in zucchini and walnuts; mix until just blended.
7. Divide batter evenly between the two pans.
8. Bake for 45 to 50 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Cool bread in pans for 5 to 10 minutes, remove from pans and transfer to rack; cool completely.

Tip: Leftover slices can be wrapped individually and stored in the freezer for future meals.

Nutritional Information: (per serving)

Calories: 121

Fat: 5g

Saturated Fat: 3g

Cholesterol: 0g

Sodium: 191mg

Carbs: 17g

Fiber: 2g

Sugars: 5g

Protein: 4g

 

 

 

Insanity: Max 30 Journey Day 5 - Friday Fight: Round 1

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 5: Friday Fight: Round 1

Let me get this out of the way right off the bat. By a wide margin, Friday Fight: Round 1 is the toughest of the Insanity: Max 30 workouts I've had the privilege to experience in the first week. All due respect to Cardio Challenge (which beat me bad on Day 1), Tabata Power (which I struggled with twice this week) and the Shaun T bread-and-butter cardio workout Sweat Intervals, Friday Fight was a beast like no other.

I believe I have pretty strong legs, but there's something about the combination of moves Shaun T does that puts my legs in a frenzy -- burning, wobbly and resistant to doing more reps. Something about those burpee-lunges, power jumps, lunge jumps ... oh how the plyo moves one after another make me extremely tired.

Despite the burn, I was pushing through, shooting for one more rep just to get me to the next move, and all the meanwhile, see how far along I could get before maxing out. I figured I could get through the first third of the workout since each day I got about a minute better. Well, that was wishful thinking. My Max Out Time decreased by more than a minute and a half, dropping from a few ticks under 10 minutes to 8 minutes and 15 seconds. 

Not only that, but my Weep Time dropped several minutes to 12:13. It got so bad that at the end of the workout when Shaun T loves to throw in his challenge round, I shouted to my wife, "If he has me doing power jumps for the final minute, I am going to be so mad!"

Tricep terror with leg lifts smack dab in the middle of this frightening workout!

Luckily for me -- and probably a lot of us out there -- he ended with a core move. It still burned and I had to take a second or two in that final minute, but at least it wasn't a minute straight of jumping up and down with my knees as high as possible. I was most definitely thirsting for my chocolate Shakeology when I wrapped up my 30 minutes.

This was most certainly a bear of a workout and I'm certain a few more weeks of this is going to make me extremely strong as I continue the journey. A concern of mine is Friday Fight: Round 2. If Shaun T is holding back to unleash a dragon in the second month, I'm a little terrified. Until then, that's a week down of my Max 30 journey! Next up: Pulse.

Recap

Workout:                Friday Fight: Round 1

Max Out Time:       8:15

Weep Time:            12:13

Weekly Weigh-in:   Stay tuned for Day 8 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Chunky vegetable chili

If you are living anywhere in the northern part of the country -- Northeast and Midwest in particular -- where it gets really cold, you can't go wrong with a hearty soup to warm up your day. But if you are going to go with some soup, staying healthy isn't always the easiest. Check out this chunky vegetable chili recipe, which is just 216 per serving. Not bad. Not bad at all.

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 40 min.
Yield: 6 servings

Ingredients:
2 tsp. olive oil
2 medium sweet potatoes, peeled, cubed
1 medium onion, chopped
1 medium yellow bell pepper, coarsely chopped
1 Tbsp. chile powder
1 tsp. ground cumin
1 (28-oz.) can whole tomatoes, undrained
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1 (15-oz.) can black beans, drained, rinsed
1 (8-oz.) can tomato sauce, no sugar added
1 medium zucchini, cubed
6 Tbsp. nonfat plain yogurt

Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add sweet potatoes, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add chile powder, cumin, tomatoes, chickpeas, beans, and tomato sauce. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 20 minutes.
4. Add zucchini; cook, stirring occasionally, for 6 to 10 minutes, or until zucchini is tender.
5. Top each serving with 1 Tbsp. yogurt.

Insanity: Max 30 Journey - Day 4

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 4: Tabata Power (weekly rematch)

If you don't recall from Day 2 of my journey, I was taken for a ride down Shaun T's extreme chaos that is Tabata Power. I had a Max Out Time of less than seven minutes, and a Weep Time of nearly 29 and a half minutes. Coming into Day 4, I wasn't about to let Shaun T do that to me again.

Initially I was concerned about the workout because I was doing it at the most unusual time (for me, anyway). Typically I workout either right before I go to work, or right when I get home. In this case, I had some family over for dinner. So after a night full of filing taxes until after midnight, working out before work was out the question; that left after work, but after my dinner get-together. It wasn't until 9 p.m. when I hit play.

It's life, you just have to go with the flow and embrace whatever is there in front of you, and make it work to your benefit. So as Shaun T's explaining the workout during the warning disclaimer and I'm yelling at him because I just don't want to hear how hard the workout is going to be, I'm mentally preparing for beating my Day 2 Max Out Time, but also my Day 3 - Sweat Intervals Max Out Time which clocked in at about seven and three-quarters minutes.

So as, once again, my calves are burning through the warmup, I'm not even listening to Shaun T trying to motivate me. I'm motivating myself. I can push through, I know it. I'm going to beat 6:48 Max Out Time from before. I own this rematch!

On Day 2, I maxed out on lunge punches -- those plyo moves kill me! So I'm pushing through burpee lunges, lunge hops and eventually we meet my maker from Day 2. I showed those lunge punches who's boss and banged through each interval and made it to the break, getting past the legs.

It wasn't until the second wave of moves -- a variation of pushups and rows -- that I was done for. I clocked in my Max Out Time at 9:57. Took a little break and got back in it -- because after the Max Out Time, everything you push for after that is improvement.

While I blasted through Day 2 without weeping until the very end, the ab/core moves got the better of me on Day 4. I ended up shrieking for mercy at the 19:53 mark of the workout. At this point, I'm thinking it would be a great time to chug a little of my recently-mailed chocolate Shakeology.

Overall, I'm proud of the day's accomplishments. I had people over for dinner and didn't stray away from my nutrition plan; I still managed to do my workout despite having to shift it into a less-than-appealing time slot; and I improved my Max Out Time. Getting the Max Out Time greater than 10 minutes may be an uphill battle coming up, but I'm up for the challenge. What's the point of doing it if you aren't digging deeper, right? Next up: Day 5 - Friday Fight: Round 1

Recap

Workout:                Tabata Power (weekly rematch)

Max Out Time:        9:57

Weep Time:            19:53

Weekly Weigh-in:   Stay tuned for Day 8 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Insanity: Max 30 Journey - Day 3

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 3: Sweat Intervals

I got to be honest, I thought I was a little better at cardio than I actually am -- especially as soccer being my go-to sport throughout my childhood and into college. But where I'm not strong, I'll push harder to have that weakness become a strength. Sweat intervals certainly tests your cardiovascular limits. It's all part of the process!

If you are not one for plyo (I, for one, am not), then Shaun T is going to push you to the limit -- not only with Sweat Intervals, but with everything. Throughout the 30-minute, sweat-inducing jump fest, you are going to be doing (in most cases, attempting) to lift yourself in the air and control your legs to do complex maneuvers.

Here's me jumping through the air with relative ease

It could be as basic as power jumps followed by pressing to the floor; it could be a novice squat jump to left and right while throwing two jabs; it could be a moderate squat jump and scissor your legs (crossing your body) followed by landing and throwing two jabs; or it could be advanced by squatting, jumping and kicking one foot in front of you, the other in back, but then landing in a squat. I know that last one may sound simple, but it was a mental and physical struggle for me. I'd love to know how you fare in this one.

Here's me, moments later, struggling to get off the ground

All in all, my advancement in Max 30 through three days has improved a little each day. While in Day 1's Cardio Challenge, my fitness was challenged and most definitely was poor, just a day later in Tabata Power, improvement was obvious. Day 3, I improved my Max Out Time by another 57 seconds to 7 minutes, 45 seconds. My weep time, however, came down significantly with an emphatic "Oh god!!!" at the 18 minute and 13 second mark.

In Sweat Intervals, the warmup almost brought me to the brink. My calves were on fire; I was huffing and puffing; and I almost called it an early Max Out Time. But then as I'm doing some cross jacks, I see my little one stomping her tiny legs and spinning around trying to emulate her Papa and it helped me push through. And, for the second time in three days, I got a high five. I could get used to this. Next up: Day 4 - Tabata Power (the weekly rematch).

Recap

Workout:                Sweat Intervals

Max Out Time:        7:45

Weep Time:            18:13

Weekly Weigh-in:   Stay tuned for Day 8 of the journey

Monthly Photo:       Stay tuned for Day 30 of the journey

Zucchini stuffing with mushrooms and garlic

Love stuffing but want to avoid such a heavy meal? Or perhaps you need to find a way to sneak in some more veggies into your eating regimen? Well, this zucchini stuffing with mushrooms and garlic should kill two birds with one stone.

On a personal note, I believe you'll find the whole grain bread to lend a sweet flavor, and it is a more healthy approach to eating bread products -- not to mention it tends to fill you up a little easier since it's more dense. Enjoy!

Total Time: 1 hr.
Prep Time: 15 min.
Cooking Time: 45 min.
Yield: 10 servings

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
4 medium shallots, chopped
2 medium celery stalks, chopped
2 medium red (or green, orange, or yellow) bell peppers, chopped
4 cloves garlic, finely chopped
1 medium zucchini, sliced
1 medium yellow squash, sliced
1 cup sliced mushrooms
½ cup chopped fresh parsley
½ cup raisins
8 cups whole-grain bread cubes
3 cups low-sodium organic vegetable (or chicken) broth
2 Tbsp. white wine (optional)
Nonstick cooking spray

Preparation:
1. Heat oven at 350° F.
2. Heat oil in a large nonstick skillet over medium-high heat.
3. Add onions, shallots, celery, and bell peppers; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
4. Add garlic, zucchini, squash, and mushrooms; cook for 2 to 3 minutes. Remove from heat.
5. Combine onion mixture, parsley, raisins, bread, broth, and wine (if desired) in a large bowl; mix well.
6. Place stuffing in a 3-quart baking dish lightly covered in spray. Bake for 30 to 35 minutes, or until cooked through.

Spinach salad with walnuts

When you are in a rush and need something quick and easy for lunch, you can't go wrong with this spinach salad with walnuts. It's a personal favorite of mine -- perhaps because it has so many ingredients I like -- and I think you'll enjoy it too. For an added treat, go ahead and throw in some dried cranberries, or feta cheese.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

                                                                                                    photo by Rodney Jeffery, courtesy of www.taste.com

Ingredients:
4 tsp. extra-virgin olive oil
2 Tbsp. red wine (or balsamic or rice wine) vinegar
Sea salt and ground black pepper (to taste; optional)
1 (10 oz.) package raw baby spinach (about 8 cups)
¼ medium red onion, thinly sliced
1 medium carrot, cut into matchstick-sized pieces
1 medium red bell pepper, cut in thin strips
3 Tbsp. raw walnut pieces

Preparation:
1. Combine oil and vinegar in a small bowl. Season with salt and pepper if desired; whisk to blend. Set aside.
2. Combine spinach, onion, carrot, bell pepper, and walnuts in a large bowl; mix well.
3. Drizzle salad with dressing; toss gently to blend.

Insanity: Max 30 Journey - Day 2

During the course of two months, I'd like to take you into my journey as I strive to retain a healthy lifestyle through a healthy balanced nutrition program and Beachbody trainer extraordinaire -- and Men's Health cover man -- Shaun T's brand new workout regimen Insanity Max 30.

Day 2: Tabata Power

Just when you think you have a lot of power evenly distributed throughout your body, Shaun T reminds you with Tabata Power that just isn't the case. At least for me, that's what I experienced as I was grinding out through Day 2 of my journey.

Prior to getting going, I was telling my wife how I intend to trump my Day 1 Max Out Time (which I established as 5:51) and she said, "But it's only the second day." To which I replied, "Yeah, but if I get a little better each day, then by the end, hopefully I'll Max Out at 30 minutes." I added, "You don't think I can get to at least 5:55?"

And for a while there at the beginning of Tabata Power, it was a breeze for me. The warm-up was slightly toned down from the Cardio Challenge a day prior. Maybe I was getting stronger -- even in just a day. Now, while that might be true, it certainly wasn't why the warm up felt like such a breeze. Consider the Tabata Power warm-up the eye of a Category 5 hurricane.

Shaun T brings the gauntlet of moves in this workout, breaking it up into segments focusing on your entire body in waves. There's cardio, plyo, power, core and even a fun challenge at the end, which is where my Weep Time clocked in at 29:25. If not for that 60 full seconds of jump knee tucks to close out the workout, I may have survived the whole 30 minutes without begging for mercy.

Nonetheless, I got through the challenge and barely made it through the cool down before I fell to the floor in a puddle of my own sweat. Thank goodness for my greenberry Shakeology -- it does wonders providing the energy I need. I certainly needed it with this one. I'm another day closer to my goal! Next up: Day 3 - Sweat Intervals.

Recap

Workout:                Tabata Power
Max Out Time:        6:48
Weep Time:            29:25
Weekly Weigh-in:   Stay tuned for Day 8 of the journey
Monthly Photo:      Stay tuned for Day 30 of the journey

St. Patrick's Day-themed Shakeology

This minty Shakeology recipe satisfies your sweet tooth and your desire to raise a glass to St. Patrick, but it’s great any time of the year.

Total Time: 15 min.
Prep Time: 15 min.
Yield: 1 serving

Ingredients:
1 cup almond milk, unsweetened
1 kiwi fruit, peeled and diced
¼ cup fresh mint leaves
1 tsp. pure maple syrup
1 scoop Greenberry Shakeology
1 cup ice cubes

Preparation:
1. Place almond milk, kiwi, mint, maple syrup, Shakeology, and ice in blender.
2. Cover and blend until smooth.