T-25: A Reflection and A Work in Progress

I am currently in week 3 of T-25 Beta.  This means I have been doing the program for 7 weeks.  I have seen huge changes in my body, but because I did not follow the nutrition plan exactly, I am not where I really wanted to be in terms of body changes. After much reflection and considering the mantra that "abs are made in the kitchen," I recognize that I have enjoyed my time during the summer, eating balanced meals, but also enjoying the foods and drink that I love.  It has been a trade off and as I move into the Fall, I will get stricter with my eating which will help shed those remaining inches.

The program itself is amazing.  I am working my body in a way that I have never done in my life.  Beta has been absolutely incredible.  I am loving (and hating) all the squats and leg work I have to do.  My legs are generally strong, but they feel like noodles after these workouts.  This is a good thing.  I can't say enough good things about the workout.  Tania as the modifier is inspiring to those that cannot do all the moves. Sometimes I have to modify the workout because of a back issue, but I am trying to do as much as I can with an extreme intensity level.

As I move towards the finish line of T-25, I have to figure out what to do next.  I am considering doing a combination of Alpha and Beta for my next workout adventure.  The 6-pack goal is still very much on my mind.  My abs have changed significantly, but there is still much work to do.  This will also mean adjusting the diet a bit.  A lot of the summer time festival stuff is coming to a close (Noooo!!!), and I will have a more regular schedule.  This will make it easier to adjust and get back on track.

I've had to give up running because the T-25 program is so tough on my legs.  It's OK, because while I do like running, I started to get a bit bored with it.  I am still going to the gym and have started to incorporate more weight lifting into my routine.  I am looking to get more lean muscle.  I recognize that rebuilding my body is a slow process, but one that I am determined to work on.

I love that I made this investment in my workout.  Shaun T and crew have inspired me in a way that I needed.  I look forward to showing off my results soon.  In the meantime, I'll leave you with the infomercial that got me to order...

T-25: The Adventure Begins and Continues

I meant to start writing about this workout when I first started doing it, but I just couldn't get it together.  I started T-25 on Monday, June 9.  It has been a very rewarding experience.  Unlike most using the workout, I am doing it as an add-on.  I am still doing my intense workout at the gym, but usually either at lunch time or at the end of the day, I do the T-25 workout of the day.  Some days, like today, I do the workout in the morning before heading to the gym.

Shaun T is an awesome motivator and really gets you to want to focus and complete the workout.  In addition, I really want to do the full workout with no modifier.  Unfortunately, there are a few exercises that I can't quite do without modifying.  Yesterday, I was doing burpees and my back reminded me why I need to modify that exercise.  It's a bit frustrating, but Shaun is right, if you are focusing on the workout, you will see results.  I lost three (3) pounds during the first week.  I am seeing a change in my body.  The exercises are challenging, fun, and more excitedly, they are only 25 minutes.  He is right: anyone can do 25 minutes.

I have the Power 90 10-minute workouts and the differences between the two workouts are staggering.  I think it has more to do with the instructors.  I realize that Tony Horton is just not my cup of tea: a bit boring, corny jokes and his face lift/botox is creepy.  Shaun T is down-to-earth, somewhat funny, and comes across as more natural.  Knowing that he is gay and a person of color just adds to his appeal to me.

My goal in doing the program is to develop a 6-pack by the time I turn 37.  I have 13 and a half weeks until I hit that momentous occasion.  While doing this workout will help, I also need to continue to be very cognizant of my diet.  "Abs are made in the kitchen" is what they say and they are right.  A proper and balanced diet is the only way that I will see the changes that I desire.  I've been cutting down my ice cream consumption to one day per week.  I am avoiding most desserts.  I am also avoiding processed snacks.  I've been consuming a lot of fruits, vegetables and Greek yogurt.  I've even dropped my alcohol consumption considerably.

Has anyone else done the T-25 workout?  Have you done another workout by Shaun T or any of the others in the Beachbody family?  Is there a goal that you are looking to hit within a certain period of time?  I look forward to hearing from you.

In the meantime, I will leave you with this image.  These guys are my heroes.

How My Weight Loss Has Affected My Place in the World

I was recently asked by my friend Adina Ingram to consider how my losing weight has affected my relationships with friends, family, as well as my feelings about myself and others.  It was something that I have been thinking about quite a bit.  As many people may know, I am in therapy.  I started seeing a counselor after I found my interactions with others to be strained or awkward.  This didn’t happen with everyone, but I noticed it happening more often than not and I grew more uncomfortable in my own skin.  I had reduced significantly in mass and I no longer knew how to be Collin Gehl.

I often wonder who has changed the most: me or the people in my life.  Most of the reactions I have gotten about my weight loss have been completely positive.  People are truly happy for me and are often telling me how good I look.  Others are inspired by not only my weight loss, but my commitment to fitness and my new positive outlook on life.  Several friends and some of my family have adopted a healthier lifestyle in part because of what I have done.  It can be both inspiring and overwhelming to be seen as a role model.  My commitment continues to grow strong because of the love and support I receive.

Unfortunately, there are those that have not been supportive of what I have done.  Some friends feel as if we’re in a competition to be “the skinniest.”  Others have pushed me away and it hurts.  As a gay man,  I have gotten a lot of positive reaction from some members of the gay community and have had people that did not look at me before be suddenly extremely interested in who I am and what I am doing. 

To have those that are supposed to be my friends resent me because of getting healthier is somewhat heartbreaking.  I often think that people don’t understand how sensitive I am.  I am very tough, as well as extremely straightforward, so I think that people just assume they can say or do anything to me and I’ll be OK.  I’ve recently defriended and pushed people out of my life because of the way they treat me.  I’ve also adjusted my approach in meeting new people.  If you can’t give me the courtesy of following through---on a meeting, a date, etc., then I don’t need you in my life and they are gone. 

This new approach to dealing with people would not have happened without both the weight loss and therapy.  Because of my new lifestyle, I am much more confident in how I carry myself and my body.  I used to slouch and try to hide, but now I find myself walking with excellent posture and looking people in the eye.  I also smile much more.  I am happier and I find that smiling puts people at ease and makes it easier for people to make friends.

The most exciting thing about the weight loss has been the new clothes.  I am falling in love with clothes---especially clothing with bright colors.  For years I wore outfits that were all dark colors or too big.  Lately I realize that those clothes were not only hiding my body, but making me look bigger.  I try to wear much more form fitting clothing, but because I am now gaining more muscle, I am struggling with finding clothes that fit correctly. 

Despite the many challenges of losing weight, I am thrilled to have done this.  It has put me on the path for greater health, which I plan on following for the rest of my life.   

Balancing the Physical and the Emotional

Why do you work out?  Is it to get fit?  Is it to lose weight?  Is there another reason that gets you moving each day?  For me it is a combination of wanting to get fit, lose weight and to relieve stress.  The other reason is I love working out.  There are many out there that HATE exercising.  They call it a "necessary evil" or "something that must be done," but for me it is one of my favorite parts of the day.

Six days per week, I get up and do some form of exercise.  It could be weight lifting, running, riding the elliptical or a nice long walk.  But, it is important that I get moving in the mornings.  Working out first thing is what sets my day in the right direction.  This past couple of days working out is what has helped keep my sanity.

The last two weeks have been something of a struggle for me.  I have been dealing with depression and there are a few friendships that are not where I'd like them to be.  It's weighed heavily on my mind, but I've basically gone with the flow to just get through each day.  I had an inspiring counseling session on Friday and it inspired to take some important action.

I had a particularly unsettling interaction with a friend on Saturday that really threw me for a loop.  I've been told that what was said was not meant, but the damage had been done.  It didn't affect the friendship  long-term, but it did make me angry.  I was also dealing with issues surrounding my allergies (it's that time of year) and I was unsure if I was going to be able to work out my frustration on Sunday morning.  When I woke up on Sunday, I dragged myself to the local park.  My goal was to make it around twice, but I had no faith that I would be able to do it without stopping because of how hard it was for me to breathe.

I started the run and soon I was moving very quickly.  After 5 minutes, Mrs. Runkeeper was telling me that my pace was 8 minutes and 40 seconds and I felt like I was on my way.  I didn't really think I'd be able to maintain that pace, but I ended my run with an 8 minute and 56 second mile.  It was a fantastic accomplishment for me and I was so thrilled to have done it.  It also made me really start to work through the stress---the stuff with my friends, issues surrounding work, even concern about the future.  It is because of this physical activity that I am basically a happy person today.

I urge anyone that is dealing with stress to take a walk, a jog, or whatever.  If you're physically unable, do whatever kind of motion you can.  I am a firm believer in taking control of physical health will do wonders for your mental health.  Will it be a cure all?  No, but in my experience, most people feel better once they have done some kind of physical activity.

Running Adventure Continues

I started running on Sunday, April 13 and completed two laps around the park, travelling a total of 3.55 miles.  Since that time, I've run maybe five more times.  Each time I run, I like it more.  I've found myself losing time as I run and clear my mind and it has become therapy for me.  

The weather here in Buffalo has remained inconsistent so at most I run perhaps twice per week.  I am definitely a fair weather runner, but because I am not really training for anything, it doesn't really matter how often I run.  I've continued to look at each opportunity I am out there as a gift.  I also look to improve myself each time I on a run.  

I am amazed at my running time.  When I first started, I didn't really know what to expect.  At the gym on the treadmill, I ran a 12 minute mile.  My first time around the park, I ran a little over a 10 minute mile.  During my last run, I ran a 9 minute, 4 second mile. I was stunned.  How could I be running so fast with so little experience?  A part of it is my stride, which is long, but I guess another part of it is my endurance.  I've been using the elliptical consistently for over a year.  I also use the stair climber machine.  I never would have imagined that doing those exercises would be such a positive effect on my ability to run.

Yesterday, I met a friend in the park to walk.  He is recovering from recent surgery and he was frustrated with himself for not being able to run.  I suggested getting a walk, and he was game.  The weather was originally supposed to be terrible, and it was wet and rainy throughout the day.  Yet, as the time came closer for he and I to get together, the sun started shining, so he and I were able to meet.  The walk was going well, when he suggested we start jogging.  We did and he was able to keep up a very nice pace.  We ended up running 1.5 miles.  It was awesome!  I was extremely proud of him, but I also saw that I could run with someone, keep up a conversation and have a good time.  The run time flew by and I am actually looking forward to running with him again.  

The moral of this story is to not be afraid to try something new.  I've avoided running for years, but because of a commitment to a friend, I took up the sport.  I then avoided running with another person, but because of another friend, I tried it and enjoyed it.  Are there physical challenges that you are initially scared or hesitant to try, that you end up enjoying?  

Success!

What does success feel like in your fitness journey?  Have you set goals along the way?  How does it feel when you finally reach that goal?

In 2013, I agreed to run my first 5K with my good friend Ron.  He wanted to do it and I said we could in 2014.  My original plan was to start training on the treadmill in January.  When January rolled around, I made excuses until another friend at the gym, Guy, took me to task and told me it was time to start running.  I did it and survived.  Unfortunately, I was unable to get the right running sneakers right away and ended up injuring my knee.  This set me back about a month in my training.  The weather here in Buffalo was awful, so the date of my 5K was going to be in April or May, so I really had not lost a lot of time in training.

I started running the treadmill at the end of February and continued to slowly train.  Ron and I discussed a training schedule outside, but life intervened and he started without me.  The weather continued to be a factor and I had no interest in running in the cold or on ice.  I soon realized that I had to start or I wouldn't be ready to run the 5K when the opportunity arose.

The date that I picked to start was my brother's birthday.  Alex was with us for one year, but he died from complications from Multiple Sclerosis on his first birthday.  This year was the 30th anniversary of his death and it is generally a difficult time for my parents and me.  I didn't realize that it was his birthday when I picked this day---it was a Sunday and therefore a "run day."  The weather was perfect---high 40s and sunny.  Delaware Park was fairly quiet and I was able to get a groove going.  My running music playlist is awesome and inspiring and before I knew it I had run around the park twice.  My total time was 34:48 and I ran 3.55 miles.  Keep in mind that a 5K is 3.1 miles, so I ran (over) the length of my goal in excellent time.  At the gym, I have the treadmill set for a 12 minute mile, so I ran faster outside than I do on the treadmill.

To say that I was proud was an understatement.  I realize that it is not a big goal to some, but to me it was amazing.  I can now say without any trepidation that I can run the 5K.  I am ready, willing and able.  I also loved being outside running and I cannot wait to get out there again.  The weather is supposed to take a turn for the worse tomorrow (it actually already is), so I won't be out there tomorrow, but Friday looks good.  I am feeling so pumped.

I thank you all for allowing me to share my successes from my journey.  Whomever reads this, know that I appreciate your support.  Meanwhile, here is a song that describes how I felt as I was running.

Finding Motivation

What motivates you in your quest for fitness?  Is it something that happens from within?  Is it seeing the results on the outside?  Is it being noticed by other people?  Perhaps it is a combination of all those things.

I've been struggling a bit with staying on track.  I work out at least 90 minutes per day, six days per week, but I don't always eat the best and there are other things that I want to do with my workouts.  I want to work on doing a more effective and efficient workout, and I also want to work on specific body parts.  For me, because I was so heavy before I started this quest, I am still working to tone up in certain places.  I am trying to do additional work to help tone these muscles.  In addition, I am working quite a bit on fat loss.  I have yet to do a body fat analysis, and perhaps that should be my first step.

I am motivated to get back on track with the fat loss as we move into warmer weather.  I have several polo shirts that I can still wear from last year, but because they were not of the best quality, some of the shirts have shrunk and now are too short for me.  In addition, apparently my biceps have grown quite a bit because they are almost busting out of some shirts.  I want to have clothes that fit and look good. I would like to settle on a size so I can make an investment in good quality clothes and not having to replace "cheap" shirts at the end of each season.

On days when it is raining (like today), I often find it hard to go home and work out.  I love doing most of my workout in the mornings, but if I plan on focusing on a single body part or area of muscles in the second part of the day, it is hard to get into it.  Between my cat Gobee, the weather and my desire to sometime just want to eat, I often set myself up for failure.  I have started eating small meals throughout the day which will keep me on track on when it comes to my hunger.  It is next to impossible for me to work out when I am hungry, so making sure there is something in my stomach before I go home is key to my success.

As I close this post, I think that it is important that I get back on my grind.  The diet, the fitness and the focus.  Speaking of grind, see if anyone of you remember this one from the 90s.