Body for Life Challenge- Round 1, 1/7/08-3/30/08

When a co-worker came to me with the idea of competing in the Body For Life Challenge, I was receptive and fancied the idea of a good challenge. The thought of the required commitment was a little intimidating but I felt as if it was time to add another chapter to my life transformation. In three years I had lost 60 lbs strictly from running 5 days a week and watching what I ate which at the time mean not over-indulging on a regular basis. Although all this weight was gone, my clothes fit better and I felt much like a new person, I was by no means fit but rather a "skinny fat guy". At 6'0" tall and 185 lbs, I still had a gut and little muscle tone in my upper body.

After several temporarily successful "fad" diets I peaked at 245 lbs nearly 4 years ago. Like many, I have struggled with weight loss for much of my adult life, which was a somewhat foreign environment for me after grown up a relatively skinny, active kid. In 2004 my second son was born 12 weeks premature and as a result had to live on a breathing machine. This being a very trying time for our family, I found myself running more on a regular basis as I felt that it wasn't fair that I had two healthy lungs and my son had none so I had better put mine to good use. Running served as an emotional outlet as well which I never realized the therapeutic potential of so much until after my son left this world at 7 weeks of age. The year following our tragedy would prove an emotional test, which we eventually overcame. I can honestly say that I would not have made it through this difficult period without my now favorite past time of running. While it would have been easy to go in the opposite direction, dealing with loss by overindulgence and recklessness, I knew that I needed to ride this emotional wave out using the most positive tools available to me in order to get back on track for my family as well as myself. Two years later, the bulk of the extra weight was gone but not all of the fat. This time the weight would remain off as my fitness continued, eventually shifting from running to cycling 8 miles to work and back home each day.

In October 2007, a co-worker with experience as a personal trainer, approached me about weight training. This sounded like an interesting idea and much like what I needed, until he explained the Body for Life Challenge, which really got my attention. In the weeks to come I learned more about the Body For Life Challenge through the Body for Life website and Bill Phillips book and I was astonished not only by the before and after pictures of past competitors but by the philosophies of the program that echoed my personal fitness shortcomings, like weight training and a diet that made sense. For quite some time, I had known and said that I needed to change my eating habits but was afraid to commit to a diet due to past experiences with fad diets. I had always heard others refer to diets as more of a "lifestyle change" but such a term never really appealed to me until I learned of the Body for Life nutrition program. The prospect of six meals per day and one free day each week was all I needed to get on board with this lifestyle change.

After a month of unexplained lower abdominal pain that my doctor could only guess may be due to an acid problem, I began my challenge on January 7, 2008. My initial weight saw me at 194lbs, no discredit to the abundance of goodies within my reach throughout the recent holiday season; my body fat 25% and my still unfit waist at 40". Following the program, I immediately found myself much more energetic despite having weaned myself of coffee a week prior and within days that pesky lower abdominal pain was gone. My first free day saw me making two meals out of a cheeseburger and onion rings that would have been an easy meal, if not an appetizer just a week before. And would you believe that after what turned out to be a rather disappointing inaugural free day, I found myself sluggish and not as thrilled as I expected I would be? This taught me that even though you may choose to take a free day, it is in your best interest to keep up on your protein intake and try no to overdo it on anything, especially carbs. Throughout the entire challenge, I supplemented my post workout meal with EAS Vanilla 100% Whey Protein mixed with a serving of Phosphagen and 100% natural Orange Juice, making for an very good vanilla creamsicle-like drink. Evenings saw my last meal normally, a Chocolate shake concocted of EAS chocolate protein powder, skim milk, and frozen fruit. I was sure to keep Myoplex bars and EAS Advantage bars on hand for emergencies.

Within three weeks, I saw 2 inches gone from my waist and 10 lbs of scale weight out the door. Every day in the gym, I saw myself grow stronger and learned the importance and fundamentals of weight training. Weight training was nothing new to me however, successful weight training was as past stints with weight training yielded little to no results for me which I have come to learn were do mostly to mental strength and willpower. I had heard the old adage of "No Pain, no gain" and up until I started the Body for Life just thought it to be another lame, mainstream saying and while lame it may be it is truly that simple. This challenge has taught me that sore muscles are not necessarily a bad thing. A sore (uninjured) body to me, now means that the training is working, it's gotten to the point where I almost crave soreness on post workout days.

The cardio side of the challenge came easy to me for obvious reasons previously stated. In the beginning, I parked my bicycle, careful not to over-train, out of concern of burning muscle or placing too much stress on my body. I began the challenge riding a stationary bike in the comfort of my family room, which despite the comfort felt foreign to me. Prior to this my normal cardio required coexisting with the meteorological elements of the Pacific Northwest, which I was more than content with, adding to my list of lame clichés, "What doesn't kill you will only make you stronger". I soon grew bored with the cozy, family room cardio sessions and was back to my old ways- running the streets of my neighborhood, which seemed to yield better results in regards to fat loss. A little more than halfway through the challenge, my passion for cycling overcame me and I decided to curb the car get back on the bike, careful to take it easier on non-cardio days and working the cardio into my commute on cardio days. At this point, the body fat almost seemed to melt off as I saw some of the quickest and best fat loss results of the challenge.

To date I have lost 24lbs of scale weight, 15% body fat and 6 inches from my waist. Around week 7 of the challenge, I found myself in need of proper fitting pants. I bought two pairs of pants, which no longer fit two weeks later, but I guess that's why we have belts, which by the way I had to replace for similar reasons as well. At the end of the challenge, I have met and exceeded my three main goals-
• To be in the best shape of my life by my 30th birthday
• To lose 20lbs of fat
• Change my eating habits
It seems that I have finally made that “lifestyle change” which the Body for Life has taught me goes far beyond just diet. I plan to continue the way of the Body for Life, indefinitely. This is a program that anyone can do and when followed, will yield the most positive results of any fitness program. As this program has become part of my life, I spread the word of the Body for Life to anyone who will listen- friends, family, or strangers and will continue to do so, serving as living proof that this program can and will better your life. By accepting the Body for Life Challenge, you have nothing to lose except weight and bad habits.

Gettin Up There

About seven years ago I sat in my office and listened to a colleague spew these words in total seriousness, "He's up there, he's at least thirty!" In reference to another co-worker. While this got a chuckle out of me, others in the room who were "up there" by his standards did not find this statement nearly as amusing. At the time I knew that thirty was coming but had no idea how fast. Well here I am and as I vowed back in January, I am in the best shape of my life. I can also add that for the first time since high school I weigh under 180lbs.

It's been an eventful, emotional and joyful ride to this point having married, had two children, survived one child, adopted two more children, bought a house, sold a house and bought another. For the most part I can say that life has been good to me and although I am still very green I will say that being "up there" feels good.

So what are my plans for the decade of "up there"? Well for one, I would like to waste a lot less time than I did in my twenties which doesn't necessarily mean staying busy so much as making better, more productive use of my time coinciding with taking plenty of time to relax both of which can fall under logging more time on my bicycles, yes that is plural- bicycles.

After suggesting that my wife not buy me anything for my birthday as there is much I want but really nothing that I need; I woke up to a nice musical card (a new tradition in our house). Along with this was a set of bamboo windchimes, larger than the ones that I left at our old house, you can mock me all you want, but I love the sound of these things. It was a nice surprise, I kind of expected the card, but not the chimes. The whole ride home last night I couldn't stop thinking of the Sloppy Joe dinner that awaited me at home, seeming to fuel my already growing hunger. A hunger that was quickly curbed when I routinely arrived at home somewhere between 5:45 and 6pm, put my bike away, hung my helmet, gloves and specs from the bars and went inside. Walking in the entry way to place my bag on top of the shoe caddy by the front door I glanced in the living room and there, with balloons tied to the handlebars, was the Cruiser from REI that I had jokingly suggested to my wife as a birthday idea for me a few weeks back! My wife, being sure that I had already foiled the surprise due to such a track record, continued to quiz me throughout the night as to if I really had no idea which I assured her that I have never been less suspicious of a gift from her. Judging by the sheer width of the tires, it didn't take long to realize that this bike wouldn't be making too many, if any, commutes to work but the initial reason I even suggested such a bike was for family and leisure rides. After a quick spin around the 'hood last night, I really can't wait until sunnier days are here as this is not a bike that I want exposed to the elements, not yet at least.

I have to conclude that getting "Up There" by the McNutt standard has to be one of the best things that has happened to me in years. I hope that McNutt can agree with me on this come next year.

What's Not Fair About Rain

Maybe it has something to do with being one of what seems few Pacific Northwest Residents actually born and raised here but I've always struggeled to understand people's concerns with being out in the rain. Isn't that why they make raingear? I mean, sure if you can stay inside and be dry why not? But that's not always an option, especially for us who have a passion for two-wheeled machinery. Don't like gas prices? Don't like rain? Don't like pollution? Looks like you find yourself in a predicament in which you'll be making a sacrifice. Just ask yourself what's more important.


In my case I don't totally dislike the rain. I will admit that it does get old after some time and it can feel somewhat depressing when you haven't seen the sun in a couple of weeks but what's really that bad about it, especially if you have the proper gear? It seems like since I've been back on the bike for the last week, half of the days have been totally dry until 5 p.m. or just before which just so happens to be when I leave work. Not to worry, I always commute prepared. Taking up residence in my messenger bag are gortex rainpants, a cycling rain jacket, and rain booties (see my gear list). Depending on how hard I ride, I remain dry for the most part with the exception of occaisonal perspiration on the inside of my gear but this time of year the air tends to be a little cooler so the perspiration is minimal.
What about the commute to work? If it's raining or the roads are wet enough to kick up spray from passing cars, I don the rain gear and pack my work clothes in my messenger bag. *Tip whether it be your rain gear or work clothes, you can maximize space in your bag by individually rolling your clothes up tightly. I have yet to arrive at work and discover wrinkled clothes in my bag.* When I arrive at work, I change in the locker room which can also be done in the restroom if you do not have access to a locker room. If my raingear tends to be wet I keep it out of the bag, of course, and hang it to dry at my desk (I have a small step ladder that I use for this, hangers also work well) and by the time 5:00 rolls around my gear is dry and ready to either wear home or go back in the bag depending on the weather. I'm always sure to carry an extra plastic bag as the booties tend to get gritty and dirty and if I'm not wearing them home this helps to avoid getting the inside of my bag and its contents dirty.

I prefer Gore-Tex rainpants as they are breathable, durable and do an excellent job repelling the rain. As far as my jacket, I only wear a light cycling jacket which is easy to bundle under on colder days and bright yellow so that I am visible to motorists. Being of lighter fabric, the jacket does not keep me 100% dry in heavier rains, the arms tend to get a little wet but I don't mind that as long as the rest of the torso, legs and feet stay dry. The rain booties, handmade at the Center for Appropriate Transport right here in Eugene, have been my best raingear investment as to me a pair of dry feet are nearly priceless.

Many may not see the need for sunglasses unless the sun is shining as I encounter numerous other bike commuters, daily, not wearing eye protection. Next to a helmet, I strongly believe that eye protection is the most important piece of gear that a cyclist should wear, especially if you're sharing roads with automobiles. I can't tell you how many times I've taken a bug on the glasses at high speeds, thankfully cleaning glasses is a lot less painful and cheaper than a trip to the doctor. I wear optics with a yellow tint (see my gear) which help to draw in light in lower-light conditions and block UV rays as well as hold down glare on sunnier days. Believe it or not, optics help in the rain also, allowing me to see better as I do not have to squint to avoid stinging raindrops in my eyes. Rain usually tends to bead up and slide off the glasses and impaired vision is rarely an issue. As far as fogging up of the glasses, the only time I've had a problem with this is during longer intervals at stop lights. A little bit of dish soap applied without water and buffed clean can help against fogging. I have also found specs to be especially convenient on cold, dry mornings; keeping my eyes from watering.

Now, you have one less excuse to keep you off the bike so get out there and ride!

Advocacy for Alternative Commuting

So being back on my bike has inspired me to become more of an advocate for alternative commuting, more specifically cycling which will be the main focus of most of my blahg topics in weeks to come. My main reason being well... I guess I have several reasons-

First and foremost, simplicity. The busyness of todays world has in some way consumed just about all Westerners and many others around the world, yours truly included. Frankly the whole thing disgusts me- people regularly working 50+ hour weeks, not having time for anything including the family that they supposedly work so hard for, hell it's amazing that some even find the time to go SUV shopping for that chariot whose payments depend on that high profile, top priority job. Life is too complicated and in many cases too difficult in today's material world, which we as consumers have had a strong hand in creating. Alternative means of commuting force me to minimize what I perceive are my needs and recognize my true needs in turn making my life simpler.

Environment. The jury is out people. Or is it? Regardless of what you believe has contributed to it, whether it be emissions, mother nature or terra, global warming is real. If you can honestly look me in the eye with a straight face and tell me that you believe that automobile emissions are not harmful for our planet then you are a fool. Enough said.

Fitness. I was recently asked if I ever feel tired after riding to work and my response was this, "From day one it (bike commuting) has never left me tired, only more alert and I have more energy when I get home which I don't if I drive as I literally fight sleep on the drive home. " I will add that I often do get hungry and am ready to eat the moment my feet hit the ground. But in regard to fitness, I did lose some weight on the bike. I can't say for sure how much and I definitely gained some muscle definition in the legs.

Have you seen the price of gas these days? Ya, tell me about it. I bet that you probably already knew that bicycles require no fuel other than the food that you put into your body. Not to mention all dependencies on anyone but yourself are out the window, or rather over the handlebars. Self sufficiency? If you ask me, it definitely has its perks.

Many people won't even turn a cheek to alternative commuting because it's inconvenient or not as cool looking as their Yukon. Seriously, nothing looks more ridiculous that one person driving around in full sized SUV. Now that we've covered that, how about that inconvenience? Say my wife calls and needs me to pick up a loaf of bread on the way home, that's what my messenger bag is for right? Or what about a rear rack? Or ever panniers? Sure not everything about this is convenient but if you do a bit of smart planning it can work. Depending on how far you want to take this, you can get a bike trailer which on average can haul up to 100 lbs.

Realizing that alternative means of transportation are not convenient for everyone, they are convenient for more people than are aware. And while you may live a little too far from work to ride a bike or do not have bus service in their neighborhood, you may want to consider carpooling or hybrid commuting. Driving to the park and ride and taking the bus the rest of the way to work or cycling from the park and ride or cycling to the park and ride and taking the bus the rest of the way. So, I challenge you to explore your options and do your part, who knows you might become obsessed like I did and make a hobby of it.

What motivates me to Ride?

A recent post on one of my favorite sites, Commute By Bike, got my "wheels turning" so to speak in regards to why I prefer my bike over my car. This was echoed this morning as instead of "Springing Forward" I "Fell Back". Succumbing to the evil ways of the Daylight Savings Time change, I awoke to see the alarm clock that I had updated prior to going to sleep last night read 7:10. 7:10, that's only an hour and ten minutes later than I normally wake up on a work day and only about 5 minutes or so later than the time I normally leave. The first question to pop into my head was, "Do I drive?" and the first answer was, "Hell no! Just ride faster." Good answer. Since "I ain't got time to stink" (props to Jesse Venture in Predator, yeah I twisted the line a bit) I promptly jumped in the shower washed as fast as I could, got dressed, took my vitamins, packed what seemed to be a month's supply of foot into my messenger bag and I was off, only to turn back when I noticed that I didn't have my ID badge for work or so I thought. I couldn't, for the life of me, remember where I put that badge after my wet ride home on Friday but the only logical place I could imagine was my messenger bag so I said, "Screw it" in hopes to find the badge when I arrived at work which I did. About 10 minutes into my 7.9 mile ride I decided to call work and leave a voicemail to inform them that unless I could locate the hidden nitrox booster on my bike, I would most likely be a few minutes late. Well, only a few minutes couldn't have been a more accurate estimate. I arrived with a time of 28:21 on my bike computer and walked into the office only 5 minutes late, time that would easily be shaved off of my morning break.
So why did I do it? It's hard to pinpoint just one reason. Up until last Wednesday, I had garaged my bike and was driving for the last 2 months. I did this in favor of the Body For Life Challenge in fear of possibly "overdoing it" and burning muscle or stressing my body out, resulting in higher cortisol levels, causing me to store more fat. Well about last Wednesday I just couldn't take it anymore, with daylight savings time looming, the cost of gas on the rise and having recently been sick I couldn't have been more ready to be back in the saddle. So I did it and needless to say, I have yet to see any negative impacts in regards to the Body for Life, as I have dropped over 1% of body fat in the last week. I arrive at work in a better mood and at home in a better mood with much more energy, believe it or not. When I drive to work, I literally fight sleep on the way home.
Much like the rest of the country, the rising of cost of gas prices sickens me and I feel fortunate to be in a situation which allows me to do something about it which to me means not buy their damn gas. Yes I realize that maybe the lack of my contributions won't cause prices to fall and maybe the oil companies are so loaded with evil greed that if the entire world quit driving it wouldn't make a difference. But maybe my reasoning is a little more selfish because if they want to charge that much then maybe I don't want to buy their damn gas. I do believe in Global Warming but as always, remain a skeptic to some degree. I don't know if I'm 100% sold on the fact that emissions from our cars are a major contributing factor but I can tell you that regardless of my skepticism, I strongly feel the toxins being released into the air by our cars are not doing us or this home that we call "Earth" any favors.
A major factor that motivates me to get up and ride my bike to work every day is the thought that I'm depending on nobody but myself; no attendant at the pump, no cashier inside the gas station, no delivery truck driver, no oil exec, etc. There's something about the simplicity of man working with machine. And in the busy world that we live in where everyone is addicted to stuff, yours truly included, and everyone is so busy trying to get rich to afford more stuff, the euphoric state that is riding my bicycle is one that I would not trade for all the stuff in the world or the ability to arrive at work early every day. From a mental standpoint, if all of those who are in a position to curb their cars and ride a bike more, could only realize that this option and take the plunge, this world would be a better place.
While cars have their advantages in some situations I am thankful that in my daily travels the bike has the upper hand. There are many out there who don't realize the opportunity that lies before them and the advantages of it, I challenge you to explore your options and do your part, if not for the world, for yourself. Ride a bike!