My personal fitness journey

Just Checking In…

Well folks, I thought it was a good time to just do a simple check in to let everyone know how things were going. These Holiday months are the most difficult time to try to stay focused on a goal, especially a nutrition goal. And now we are almost half way through December.

To help myself and my Challenger’s get through these times without faltering on our nutrition I set up some mini challenges. The first one was in November to help us get through Thanksgiving and it was really successful so I decided to do another here in December. So far we’re doing great. I love hearing from my Team Member’s that they continue to lose weight and feel great. And to hear this at this time a year is almost unheard of, most people put on weight. We don’t want to spend the first few month’s of the new year trying to undo what we did in December. And the motivation from all our Team Member’s is just awesome, but as an extra incentive, the Mini Challenge winner will be awarded a prize valued of more than $100, so you can see we are taking this seriously. Below is just a couple of quick examples from some of our Challengers that are getting things done. Learn how you can join our group for free here.

My Journey Continues…

Back to me, I have been really nailing this nutrition thing the last few months. I really started taking it serious back in November where I re-started my nutrition tracking. It’s been nice to get back in the groove and see results. I continue to push play 5 days per week and play softball two nights as well. I have been using My Fitness Pal religiously and have only missed my nutrition goals 1 day since the beginning of November. Can you guess what day that was…Thanksgiving. That was a planned meal though. The November Mini challenge we had was basically to eat clean and track our nutrition for the month of November with ZERO cheat meals. The reward was we could eat whatever we wanted on Thanksgiving. Which I did and got right back on track the next day. If you are struggling with your nutrition or you have hit a plateau please check this page to get info that may help you get results. I have been weighing myself every other day, although it’s not necessary I like the frequency. My Starting weight this round was 203 but as of November when I took things to a new level I was at 190. I weighed in today at 181.4 which is the lowest I have been on over a year. My goal was to hit below 180 before my Christmas Vacation (December 20th) but I don’t think I’ll make it, however I know I’ll be very close. Below are my current up to date weight graph from My Fitness Pal. Feel free to connect with me over there by clicking here.

Rob Humphrey Workout Progress Pics — …Beachbody Workouts PLUS Shakeology…

What’s new

I’m excited to see that Les Mills Combat has started shipping. If you placed your pre-order you should have your copy any day now (if you don’t already). We are also running a special on the Beachbody Ultimate Reset which will save you $30 off of retail until 12/16/12, you can learn more about it here. If you have been thinking of doing the Ultimate Reset this might be a good time to take advantage. On a similar note, Team Beachbody permanently decreased the cost of the supplement Cordastra by $5 so I wanted to pass that info on as well.

Coming Soon

I will be starting a few Brand New Challenge Groups in the New Year (January) so when those New Years resolutions hit you I’d recommend getting involved in one of them. They will limited to the amount of people I can add so be sure to contact me if you’d like to get included. You can learn more about our Exclusive Challenge Groups here. As of now, there will be one for Les Mills Combat and Insanity…hopefully more to come. Stay tuned for updates.

Well that’s what’s going on here in my neck of the woods, I’m excited for this time of year, my kids are beside themselves counting down the days until Christmas. Stay focused and stay on task, push play and do your nutrition right and positive things will happen.

Yours in Success,
Rob Humphrey

Yours In Success,

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Here We Go! | My Fitness Journey

by Rob Humphrey

Fresh back from vacation with a whole new mind set and ready to rock this thing better than I have ever done. I have lost more than 37 pounds with Shakeology, P90X and Insanity but never really got my body fat down where I wanted it. I know where I went wrong..the diet! The diet is 70% of your overall results and I know and understand this. When doing my workouts I was eating “clean” but still didn’t take the nutrition as serious as I should have. So this time through I will be nailing the diet. I have a diet already laid out for me to follow each and every day already broken up into the macronutrient percentages I want to hit. And of course I can adjust it as I go. I’m excited to get started.

After vacation I have added even more weight and I’m sad to say I’m back to 200 pounds. I feel like crap, look like crap and just not happy. Most of all I’m pissed at myself for letting myself go after getting good results. This is my motivation to get back on the horse. This will be my journal of my fitness journey to get back into shape and a goal of getting in the best shape of my life and more importantly my body fat %ed under 15 which is the lowest I have ever achieved.

This week is my unofficial start week. I’m going to begin with a Shakeology 3 day cleanse to jump start my journey. Monday – Wednesday this week wil be the 3 day cleanse and Thursday and Friday will be my scheduled workouts. I’ll be taking the weekend off and kicking it into high gear next week where Monday will be my official Day 1.

My Starting Stats and Numbers:
Weight – 200 lbs
Waist – 38.5″
Hips – 39.5″
Chest – 40″
L. Bicep – 13.25″
R. Bicep – 13.5″
L. Leg – 23″
R. Leg – 23.5″
L. Calf – 14.25″
R. Calf – 14.5″

BMI – 27.9
Body Fat – 24% – 24.48 % Used this Calculator

Monday – Shakeology Cleanse Day 1 – Day 1 of my Shakeology cleanse went rather well. I did add a little more fruit to the plan so I didn’t feel like I was starving. I hate that feeling. Went to bed feeling good and woke up hungry so I think I’ll match what I did today for tomorrow in terms of fruit.
Tuesday – Shakeology Cleanse Day 2 – Day 2 in the books. Today was a little more intense knowing I had one more day. Mainly because I’m anxious to get my workouts started and I still have one more day.
Wednesday – Shakeology Cleanse Day 3 – Today I had to add even more fruit due to getting hungry. I added a couple oranges to the mix and they were the best oranges ever! It’s funny how food tastes when you’re hungry. Excited to see my results, I already feel so much better.
Shakeology 3 Day Cleanse Results – Dropped 8.6 pounds in 3 days…BOOM!
Thursday – Insanity/X2 Ab Ripper – I have to say that I’m not very happy with myself after today’s workout. Not long ago and Insanity workout would have proved hard but not almost undoable like today felt. And on top of that I could barely keep up with the X2 Ab Ripper where not long ago I could do every rep. I’m completely ashamed I let myself get this bad again. To be honest I’m pissed off! I don’t want to but I’m probably going to restructure my cardio days until I can up my intensity. I’ll take the weekend to decide how I want to go.
Friday – LMP Pump and Burn – Really love this workout, I went for low weight to day to see where my body is at and I’m glad I did. Big burn today. Woot woot.

Week In Review:
I had an amazing week. I started it out with the 3 Day Shakeology Cleanse and dropped more than 8 pounds. Now before you get all antsy I’m sure most of it was water weight. I went from drinking nothing but soda to drinking 3 liters of water per day! Either way it was a good start for me. The rest of the week I kept to my diet really well and only ate out once. We had a friend celebrating their birthday at Chili’s (my favorite) but I pushed away the chips and queso and soda for grilled chicken, steamed veggies and water. I didn’t want to go but was proud of myself be able to stick to my plan. This was not the last time I’d be tested during the week. Friday is our weekly family outing to Chick Fil A (my favorite) and all I had was a fruit cup. It was difficult but like I said I’m pretty determined this time through to nail the diet better than I ever had. I didn’t have to much in the way of workouts this week but next week I will be going at it 5 days per week. After all was said and done at the end of wekk 1 I’m at 190.1 pounds, which is a weight loss of just about 10 pounds in my first week. I’m eating about 2,000 calories per day so don’t think I’m starving myself. Most of this weight came the first few days with the Shakeology Cleanse. Even with the 10 pounds I dropped I only lost about 1/2 % body fat. My body fat goal is 1% per week. So in terms of weight I’m happy but in body fat I missed my goal. I most likely lost a lot of water weight. This next week will be a better gauge of how my diet is when I don’t have the cleanse the first few days. Either way I’m off to a good start!

Starting Numbers	After Week 1
Weight – 200 lbs BMI – 27.9 Body Fat – 24.48%	Weight – 190.1 lbs BMI – 26.5 Body Fat – 24.01%

Yours In Success,

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New Split Routine | My Fitness Journey

by Rob Humphrey

I haven’t been keeping up with my weekly check in’s and it has honestly taken a toll on my motivation and accountability. I really like the weekly check in’s as a way to keep accountable. So with that in mind I’ll be updating how I doing every Monday. I have recently completed a P90X/Insanity hybrid and Insanity Asylum reaching and even surpassing my personal goals. But nonetheless I’m human and have fallen off the wagon here as of late and have been trying to regain my motivation to getting back to working out and eating right daily. Yet lately I have struggled to find my motivation for some reason although I have got back into working out at least 3-5 days per week since starting Les Mills Pump but my diet has been horrible to say the least. I think part of my issue is in my head, knowing I’ll be away on vacation. So I’ll missed a weeks worth of workouts being away, for this reason I’m setting to start on June 25th. I’m working on getting set to go INSANE on my workouts and diet once we return from vacation.

I am going to be doing an entirely new and different type of routine for myself. I decided I didn’t want to follow a pre-scheduled workout. I did some research and found a couple different ways to incorporate a routine. One of which I wanted to try to see how it works for me. So what I’ll be doing is breaking up my cardio workouts with a targeted workout to do in between called a “split routine”. Scientists at the University of Tokyo and the Institute of Sports Medicine in Copenhagen, Denmark found that doing repeated bouts of cardio increased fat burning instead of doing just one continuous workout. I’ll be trying this split routine out and will progressively add the amount of time in the workout over each phase. I’ll take two days per week I’ll be starting with Insanity and doing it for 10 minutes then break off to do the X2 Ab Ripper workout, then finish it off with 10 minutes of Insanity once again. This will give the workout a total workout time of 35 minutes. This will allow for me to keep my intensity up in both Insanity sessions and be able to target my abs with the Ab Ripper workout in between.

You’ll also notice that in Phase one all the workouts are only 30 – 45 minutes. I had a few reasons I went with short workouts in Phase 1. One reason is to give me time to adjust. Another and probably the biggest reason is so I can focus more attention on the diet side of this routine. I can always add time to the Insanity workouts if I need to but I just want to make sure I nail the diet.

I’ll be starting with a daily caloric target of 1900-2000 per day. The Macronutrient ratio I will be targeting is 40-35-25 a high protein diet. Pictured is a sample day of what my diet will look like.

Sample Diet (Split Routine) — Click to Enlarge

The rest of my schedule is nothing new other than I’ll be combining a few of my favorite Beachbody workouts together to create my entire routine. And this is a tentative schedule so I may adjust it as I go. You’ll notice that each Phase gets progressively longer and more difficult.

My New Split Routine

Phase 1 (Weeks 1 -4)

Day 1 – Les Mill Pump Pump & Burn (30 Minutes)
Day 2 – Insanity Cardio Circuit (10 Minutes) X2 Ab Ripper Insanity Cardio Circuit (10 Minutes) (Total Workout = 35 Minutes)
Day 3 – P90X Shoulders and Arms (55 Minutes)
Day 4 – Insanity Pure Cardio (10 Minutes) X2 Ab Ripper Insanity Pure Cardio (10 Minutes) (Total Workout = 35 Minutes)
Day 5 – Les Mill Pump Pump & Burn (30 Minutes)
Day 6 – X2 Ab Ripper (16 Minutes)
Day 7 – OFF

Phase 2 (Weeks 5-8)

Day 1 – P90X Shoulders and Arms (55 Minutes)
Day 2 – Insanity Pure Cardio (15 Minutes) X2 Ab Ripper Insanity Pure Cardio (15 Minutes) (Total Workout = 45 Minutes)
Day 3 – Les Mill Pump Pump & Shred (45 Minutes)
Day 4 – Asylum Speed & Agility (15 Minutes) X2 Ab Ripper Asylum Speed & Agility (15 Minutes) (Total Workout = 45 Minutes)
Day 5 – Asylum Strength (45 Minutes)
Day 6 – X2 Ab Ripper (16 Minutes)
Day 7 – OFF

Phase 3 (Weeks 9-12)

Day 1 – Les Mill Pump Pump Extreme (55 Minutes)
Day 2 – Asylum Speed & Agility (20 Minutes) X2 Ab Ripper Asylum Speed & Agility (20 Minutes) (Total Workout = 55 Minutes)
Day 3 – P90X Shoulders and Arms (55 Minutes)
Day 4 – Insanity Power & Resistance (20 Minutes) X2 Ab Ripper Insanity Power & Resistance (20 Minutes) (Total Workout = 55 Minutes)
Day 5 – Asylum Back to Core (40 Minutes)
Day 6 – X2 Ab Ripper (16 Minutes)
Day 7 – OFF

Recovery Week (Week 13)

Day 1 – P90X Stretch
Day 2 – Asylum Relief
Day 3 – Les Mills Pump Flow
Day 4 – P90X Stretch
Day 5 – Asylum Relief
Day 6 – OFF
Day 7 – Final Pics and Measurements

Each week I’ll be updating my progress complete with the weeks daily journal. I’ll be updating and tracking my measurements, weight every week and pics every 30 days so I can adjust accordingly. So be sure to Subscribe to keep up to date with my progress.

Yours In Success,

Rob Humphrey

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WHAT DO YOU THINK? LEAVE YOUR QUESTIONS, COMMENTS, or ideas below in the comments!

P90X2 Journey Week 10 Update | Days 64 – 70 | Phase 3

by Rob Humphrey

Begin week 10. This is my start to week 10 and it hardly seems like I have been at it that long. I guess that’s what an all new program will do for you. I am really enjoying the P90X2 workout program and at the same time I’m looking forward to finishing. Next week will be my final week. So I will only be completing 77 days. Upon my return from the Bahamas I’m thinking of jumping back into 30 days of Insanity. Back to the task at hand. This week I will continue to push myself through these PAP workouts. I’m feeling big improvement and can’t wait to get going.

Day 64 – P.A.P. Lower – Already getting better and better at Lower PAP. This was my 3rd time doing it and I really feel like I go for it and only take a few very small breaks before jumping back in at full speed.

Day 65 – P.A.P. Upper – The only part of today’s routine I struggle with is the first move, Push up rows. The cast does these so much faster than I do I can’t keep up so I just stop when they reach their 10th rep. I’m usually at 7 or 8 when they hit 10. Other than that I keep up very well with the cast. I also think I’m at the right weight for now, but may try to up it over the next few times.

Day 66 – Softball Game – Feeling a little run down. I scheduled to do the X2 Ab ripper but decided against it knowing I had a softball game in the evening.

Day 67 – PAP Lower – This is my 4th time with PAP lower and it’s still a beast. It’s not much to look at on paper but when you get done you will feel the effects for a good while afterwards. I was a little unmotivated today, so thanks to my Challenge Group for pushing and supporting me to push through. You don’t have to do it alone. Contact me if you want to join our Challenge Group.

Day 68 – PAP Upper – These PAP workouts continue to kick my butt. I am still impressing myself everyday with how I’m improving. Today I help almost the entire hold sets in each complex. With all the shaking going on I was able to hold the moves. Next week will be my last week of P90X2 do to going on the Atlantis trip the following week.

Day 69 – Softball Double Header

Day 70 – OFF

Week in Review:
10 weeks in the books already, it seems like this has flown by. I have done very well with my workouts these last few weeks but on the diet side not so much. I do great on my diet during the week but it seems when I get to the weekend my will power weakens. Some of this is probably due to being almost done and knowing I will be away for a week in the Bahamas very soon. I have 10 days until we leave so I will try to nail the diet until we leave. Stay tuned.

Yours In Success,

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P90X2 Journey Week 9 Update | Days 57 – 63| Phase 3

by Rob Humphrey

Begin week 9. I’m starting Phase 3 this week and I’m excited about it. In the P90X2 Schedule, Phase 3 is a really basic schedule and will have me doing the lower and upper PAP workouts twice each week with a Recovery day in between. I will probably add X2 Ab Ripper to the recovery day just to keeo the ab work in there. The PAP workouts do touch on your core but I just feel I’ll need a good Ab workout in between. If you are new to P.A.P. workouts and want to know more about it click here.

Day 57 – P.A.P. Lower – Well I finally made it to Phase 3. Woohoo! Day one of Phase 3 is PAP Lower and it was an intense workout to say the least. I haven’t sweat this much since doing Insanity.

Day 58 – P.A.P. Upper – PAP Upper was the same as the PAP lower layout with power, explosive and plank holds. I will be using my heart rate monitor the next time I do these workouts to see how many calories I’m burning. I didn’t feel my heart rate was as high today as it got yesterday. Tomorrow I’ll be doing the Recovery and mobility workout.

Day 59 – X2 Ab Ripper – If you have been following me at all or if you know the P90X2 Workout Schedule you will know that Ab ripper is not what’s normally on the menu for today. In Phase 3 we do 2 lower and 2 upper PAP workouts with Yoga and Recovery in between. Since I have shortened my schedule to 5 days per week (Monday-Friday) and I don’t care for yoga I decided on going with Ab Ripper. In Phase 3 we don’t even use Ab ripper at all. I know the thinking of why we are not using it but I feel I still need it at least once per week. So on my in between day I’ll be doing it and some rumble rolling.

Day 60 – P.A.P. Lower – This was my second run in with PAP Lower and I was able to bring it again. This is a rough workout though fairly simple in design. My legs were still a little timid from Monday’s PAP workout but all in all I had a great workout.

PAP Lower Stats:
Workout Duration: 103.42
Calories Burned: 752

Day 61 – P.A.P Upper – These PAP workouts are something else. They are not hard in terms of the moves we do. What makes them hard is the pace in which we do them. By the time you reach the 3rd or 4th in each complex your just about toast. Or at least I am. I was happy to “just about” hold the stationary moves for the full alotted amount of time.

Day 62 – Softball Tournament

Day 63 – OFF

Week in Review:
My first week of PAP is in the books. These are some killer workouts. What’s nice is the moves are nothing you haven’t done with P90X, but the pace and the “complex” set up is what makes these work. I literally sweat more than an Insanity workout, which is hard to believe especially when you’re not moving like you do in Insanity. Regardless it’s a big calorie burn. My only “issue” with these workouts is how often we do them. Including this week I will do 3 weeks of PAP training. We do both PAP workout twice each week, seems like it will get a little old fast, unless I’m seeing amazing results in this Phase. We’ll see in the coming weeks.

Yours In Success,

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WHAT DO YOU THINK? LEAVE YOUR QUESTIONS, COMMENTS, or ideas below in the comments!