Today was an amazing day in the gym.  I'm really starting to find my stride with pushing my strength training and cardio workouts to the next level.  I began my workout with a mile warm up on the treadmill and a good full body stretch.  I evolved my back workout, starting with:

 5 sets of pull up/chin ups each set too failure.
 5 sets of close grip pull downs 20,15,10,5 reps (Increasing weight by 10 pounds each set)
 5 sets of wide grip cable rows  20,15,10,5 reps (Increasing weight by 10 pounds each set)
 Wide grip pull ups/chin ups to failure ( 4 secs up 4 secs down)
 5 sets of left sided cable wood chops 20,15,10,5 reps (Increasing weight by 5 pounds each set)
 5 sets of right sided cable wood chops 20,15,10,5 reps (Increasing weight by 5 pounds each set)
 5 sets of machine seated lower back extensions  20,15,10,5 reps ( Increasing weight by 10 pounds each set)

 1.5 miles on the stairmaster or about 20 mins ( Alternating speed with skip step lunges)
 2.5 miles Interval treadmill training. 90% running for 1/4 mile and alternating 1/4 mile at 60%

During my strength training workouts I have been only limiting my rest period to no more than 30 secs to keep up my heart rate and burn as much fat as possible.  

Listening to music on my phones MP3 player really helps push me through those not so fun periods on the treadmill, not to mention helps keep your mind off any aches and pains that might discourage your workout.  Another great fitness motivator for me was making the commitment to share my fitness journey online.  This put me out of my comfort zone and has challenged my senses ever since.  My motivation comes from knowing that others will hold me accountable and no excuse will be an honorable one.

So, the suns out and the weather is so inviting to get healthy and burn so damn fat.  I encourage everyone to help another on their fitness journey.  Start by encouraging others to get outdoors and be active.  It's so rewarding to help others while helping yourself become a better you.  

My wife Shannon had mentioned to me about a diet plan she read while waiting for her Chiropractic appointment.  It's by Dr. Oz and it's called the One-Day Diet.  Intrigued, I searched it online and the wonderful thing about this diet it's takes you back to the basics of weight loss and explains that losing weight and gaining better health is quite simple on the nutritional side of things.  I was really impressed with the one-day theory that you start each day with a goal.  Daily goals in my opinion is genius and provides a guilt free diet that keeps you motivated and less frustrated.

If your anything like me; you fall off the food wagon from time to time and indulge in the tasty treats that your mouth and taste buds just can't go without.  We don't all have the will power and ambition as body builders and the fitness elite to sacrifice certain foods or have the mental will power to overcome the guilt.  

The One-Day diet allows us to cheat from time to time and start over the next day.  No need for three hail marys to rid of the guilty pleasures.  Working towards good health and over all fitness is easier when your not dealing with negative emotions that cause us to fall into guilty eating and poor diet choices.

Give the diet a look and please note this is a short read like just a couple pages.  Please let me know if you try this diet and how it has worked for you.  One day at a time is a goal for my people lives, so why not try it with your fitness and diet.

                      The ONE-DAY DIET by Dr. Oz

So today I started writing this Fitness Journal with inspiring thoughts on ways to motivate others to dig deeper to find the strength they need to battle through too the next stage in their fitness journey.  Hep you guessed it I don't have the brain power to be so wise this evening.  So all I can do is share my story with you in hopes that it might ignite some desire that will over power the burden of procrastination that we all have to face in society today.

It's April 11th, 2011 and I believe I'm not exactly where I was hoping to be in my fitness journey.  I've had to overcome some mild injuries that caused me frustrating set backs, but this is not my excuse for not reaching the overly ambitious goals I set for myself..  Actually my excuse is lack of knowledge.  My journey started with my head filled with knowledge of fitness practices that i've read online or in a magazine.  The knowledge I'm talking about is the knowledge of trial and error.  Doing the work that either provides you with results or doesn't.

Gathering knowledge in fitness is finding out what works for you and your body.  The knowledge you gain from failing is just as important as the knowledge you gain from success.  We all must fail and we don't then were not trying hard enough.  With success comes failure and we all need to find the balance in our lives so we can embrace failure and learn from those mistakes. The workouts that work for me today, most likely will not work for me in a week from now.  My fitness goals are evolving continuously.

I realized today that I'm ready for the next step and I'm ready to be more prepared before my workouts.  Preparation is keep to my success in the gym and at home.  Finding alternative workouts to maximize each and every workout is key for me.  I'm feeling healthier and a little more lean;  I now just need to stay consistent to reap my reward.

I'm still pushing every muscle group to failure and I have stepped up my cardio another notch.  I haven't yet hit the point that I can claim myself a success yet, but I'm getting real close.  I've lost needed inches of fat and now I'm really starting to feel the difference. 

It's time for me to make smaller, shorter term goals.  Like, one day at a time kinda goals.  I need to start making my goals each morning and when I accomplish that goal, I will celebrate that success and not get burden and frustrated by failing for longer periods of time.  

I'm driven and my two hour workouts each day are proof of that.  Now I just need to make those two hours more efficient to my fat loss goals.

Tom Barbee

Today's shoulder workout was FANTASTIC!  I achieved the ultimate burn and muscle failure that I've been seeking for sometime.  I realized today that my progression has been slow and slightly frustrating.  As I check stock within myself and my workouts;  it's become clear that I'm making greater gains then I lead myself to believe.

Knowing that YOU are your worst enemy and your worst critic; it makes it hard to look at yourself in the mirror and see positive results.  The Journey to good health and fitness is much more then your vain view when you lurk upon yourself in the mirror. It's about getting a better understanding of yourself physically, mentally and emotionally.  It's much easier to see the physically improvements and much harder to be aware of the mental and emotional improvements you've made.  The fact is without the mental and emotional improvements you wouldn't have the physical improvements.

I have come along way since my Fitness Journey began and I have to honor my successes and realize that I'm exactly where I wanted to be.  I have finally got to the point in my journey that I can say I'm reasonably pain free and can challenge my body 5-6 days a week without 2-3 days of rest in between.  My body is responding to the increased intense interval training, and I ache each and everyday for my next workout.  Yes I've become an addict of the gym and the emotional spike I get from pushing my body to the limit.

In the past few weeks I have changed my workouts considerably.  My workouts now include daily interval cardio training and each muscle group is pushed to failure by decreasing rest time between sets and alternating upper and lower body exercises.  This spikes my heart rate increasing my overall fat burn.

My food intake has been consistent and reasonably strict.  I'm providing my body a sufficient amounts of protein and good fats and carbs.  Yes, I do eat artisan style breads more often then I should, but I'm learning the importance of portion size and moderation.  I happily can say I haven't eaten fast food in sometime and feel confident that I won't; till I reach my goal weight.  I do reward myself with good food, but I believe I'm doing well not over indulging or splurging out of control.

I have an unhealthy size appetite and have been using high amount of fiber supplements to help control my portion sizes.  Food isn't an enemy, food is my friend and I will find a way to enjoy my diverse pallet without the need of guilt.

I'm looking forward to my upcoming progression picture on the 11th of April and confidently know that my results will show.  I'm building more muscle, my skin has loosened considerably the past few weeks; so I have to be losing more fat.  My strength in my workouts are increasing, my cardio isn't as tedious, and I need half the time to recover from a hard workout.  I'm really excited to see how many inches I've lost around my waist and to do another inventory of myself so I can move swiftly into the next phase of my fitness journey.

I want to thank Shannon for the love and support I get from her everyday, allowing me to push harder and longer at the gym. If it wasn't for Shannon I wouldn't be where I am today in my fitness journey.  Men will be men (I suppose), but one thing I want to change for myself is to show and express my appreciation for what Shannon does for our family each and everyday.  Thank You!

My warrior dash training is part of my fitness journey, but I realized I was on the wrong path and needed to make critical changes to my regime to allow my bodies joints and connective tissues to catchup before I continue to abuse myself with high endurance training.  I figured it was more important to build a foundation for my house to sit on before I put the roof on.  Put the horse before the cart kind of theory.

Tom Barbee

I have small goals and large goals, I have short-term and long-term goals that need to be defined.  My ultimate goal is too be in good physical health so I can live a long and prosperous life without the battle of nagging ailments.  The picture above shows an older man that obviously has mad the choice in life to put his health and fitness first, as for the girl; well she's just sexy as hell (enough said).

Muscles are what really defines what we are capable of doing and how we feel as we age.  Muscle building has become more and more popular, due too the valued benefits that resistant training provides.  Resistant training or weight lifting provides the body support, balance and form.  Weight lifting offers the mother of five much more than just a sculpted body; it provides her confidence, boosted self-esteem, sex appeal and sufficiently supported core and joints to allow her to run, jump and play endlessly with her kids. 

I have come to realize that working out is just as important emotionally as it is physically.  Building the needed muscle to allow us to strive forward without limited injuries is no longer optional, but a necessary element to overall health and fitness.

My goals start with the drive to be sexy in my own skin.  Does it mean to look like the people above?  Of course not!  Fitness and self-esteem go hand in hand. But, if that's the result I'll get from making good fitness choices; well then I can live with that.  I can't speak for what teenagers may think ( Cause frankly they are so damn confusing and change daily).  What I'm referring too here is how the average adult does with self-esteem and fitness.  Clearly my only research has been observation in the gym and in our community, but it's clear that on average most adults young and old don't live a healthy lifestyle, both physically and emotionally.  We live with fear, doubt and bitterness.

So unfortunately this trait spills over to how our kids choose to view themselves.  NOT GOOD!

So, my goal is to be healthy physically and emotionally sexy.  

    If you aspire to fitness modeling success, the         need to be fit is a given. Here's what it takes to stand apart from the rest and become the best.

By: Pavel Ythjall


The X Factor: Learn The Key Ingredient To Fitness Success
Call time, 7 a.m. My crew and I are in a West Hollywood studio. The sun is about to rise over the hills, but it's still chilly outside. The team is smoking cigarettes and joking around, their normal routine before the workday starts.


No one notices her when she walks in. She sits down by a table outside Studio A, waiting. After putting the team to work, I find the same girl sitting outside the studio, looking lost.

"Hey, how are you?" I say.

"I'm the makeup person," she says, smiling.

I nod and welcome her to the set.

She laughs nervously. "No one recognizes me like this, not in the morning, anyway."

My brain races and I quickly apologize, realizing it's a joke, and that she's the model. "Welcome! We'll have a great shoot!"

I walk away thinking, So that's the famous fitness model I booked? Uh oh...

But as soon as the shoot begins, Ashley Horner's (the girl in these photos) transformation is both immediate and intense. She catches me totally off guard. The shutter fires like a machine gun, click-click-click, and she switches poses in rhythm. The changes are subtle, a body shift here, a different smile there. But she nails each one in rapid-fire succession.

                                                                                                                                                  READ MORE:

How Yoga Can Help Your Lower Back Pain
By Sarah Court 
www.exercise.com

Back pain has become an epidemic in the US. 80 percent of the population will report back pain at some point in their lives, and we spend about $16 billion a year to treat it. Pain in the low back is especially common for many reasons, some of which are outlined below. Can yoga help with this pain? Absolutely.

Low Back StructureWhat is it about the structure of the lower back that would put it at such particular risk for pain? Some of it has to do with the shape of the spinal bones, or vertebrae.

The spine is made up of 24 vertebrae, plus a sacrum and a coccyx (tailbone). Those 24 vertebrae all have different shapes in relation to the bones above and below, and this means they will have more or less movement available, depending on what part of the spine they are in.

For example, the cervical spine, also known as the neck, is extremely mobile in many directions, but the thoracic spine (where your ribs are) is not (and for good reason: there are important organs in there, like your heart and your lungs).

The lumbar spine, also known as your lower back, is also very mobile like the neck, but at the same time it supports the weight of the rest of the torso. This makes it especially prone to injury; if we overstretch the muscles, and then bear too much weight (say, bending over to pick something up) this can put too much pressure on the low back as a result.

What Causes Low Back Pain?In addition to the structure of the back, there are other parts of the body that might contribute to pain in the lower back as a result of our daily habits. Sitting for a long time in a car, or at a desk, will tighten the hamstrings on the back of the thighs, and tight hamstrings set up a line of pull into the buttock muscles and into the low back.

When we sit with our upper body hunched forwards, it pulls on the muscles of the lower back, which can then become stuck that way, or "locked long." These muscles then have a very hard time contracting again, which can lead to discomfort.

These are just a few possible reasons—there are certainly more.

How Does Yoga Help?Beginning a yoga practice will help to clear up some of the muscular issues addressed above—the hamstrings will get a chance to stretch, and the back will get to contract properly and regain its essential tone.

In addition, strength and flexibility will be brought to the rest of the body, and there will be a greater integration of all musculature as it works together to support you! 


Sarah Court is a featured Yoga Columnist on Exercise.com where she writes about yoga, fitness and exercise. She teaches weekly Yoga Tune Up® and Vinyasa classes at various locations in Los Angeles, and trains yoga teachers in anatomy and in Yoga Tune Up® across the country. She's been featured in the New York Times and as one of nursingschool.net's 100 Incredible Yoga Teachers Who Blog.

                                            5 Excuses That Won’t Fly in 2011
It’s 2011. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym!

1. I have no time.

According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either. Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what the daily schedule of a U.S. president looks like? If the busiest man in the world can train every day for 45 minutes a day, then what’s your excuse? ZIP IT! You ain’t got one!

2. It’s too expensive.

Getting in shape certainly is expensive… if you keep wasting hundreds of dollars, month after month on worthless “miracle” weight loss pills, internal cleansing gimmicks and “magic” potions that all claim to make you slim. Deceptive advertising and slick marketing for bogus diet aids is more rampant than ever. 2010 was the year of thewu-long tea scam, the acai berry scam, and, of course, the ubiquitous “cleansing” and “detox” gimmicks . Unless you put on your critical thinking cap and learn to investigate before you invest, then you’ll get scammed by 2011’s flavor of the year as well. Your quest for those elusive “6-pack” abs will not only continue to be expensive, you’ll go broke. Walking, jogging, calisthenics and body weight exercises are FREE. If you want to know what’s really expensive, tally up the cost of legitimate expenses like natural food, gym memberships, fitness education, dumbbells and so on, and compare that to your doctor’s bill when you’re sick.

                                                                                                                                                       READ MORE:

3 Interval Training Plans to Build Fitness Fast
By Jason R. Karp, Ph.D.
www.shape.com

Less time in the gym doesn't mean you have to sacrifice fitness if you know this secret: Interval training. Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery period—increases fitness and burns more calories over a short period of time than steady-state cardio (you know: just doing the same thing for your whole workout time).

So how do you get the most out of interval training, and how long should each push and recovery be? One of the many great things about intervals is that there's no single hard-and-fast rule. Different lengths of work and recovery bring different benefits—and they're all good.

Start with these three interval training plans. Just know this: Interval training is tough, so if you're just starting to work out, spend a few weeks to a month building your stamina with cardio workouts before adding interval training to your routine. Add these interval training plans to your gym routine once a week to burn more calories, build more fitness, and get out of the gym faster.

1. Cardio BlasterThis is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.

How to do it:

• Warm up for 15 minutes.
• Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate (should feel like 8.5 or 9 on a scale of one to 10). Take three minutes active recovery (you're still moving, but at an easy pace) and repeat the 3 on/3 off pattern three to four more times.
• Finish with a 10-minute cooldown.

Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.

                                                                                                                                                     READ MORE:

  The Right Running Shoe Fit

Getting the proper fit is the most important factor when buying new running shoes. Here, four prominent specialty running-shoe store owners--each of whom has fitted thousands of runners--share some of their secrets.

From the August 2004 issue of Runner's World 

1. Line up the ball. "When you try your shoe on, the ball of your foot (the widest part) should line up exactly with the widest part of the shoe. If that fit is right, everything else should line up--from the toes to the heel. As for width, when you're standing in the shoe, your foot should rest gently against the sides of the shoe, rather than jamming up against them or not touching at all. Also, be sure your toes aren't being pinched from the side." -Chris Schmidt, The Finish Line, Allentown, Pennsylvania 

2. Stand on one foot. "I have people stand on one foot, which puts extra stress on the shoe and the foot, so you can better tell if it's going to feel right. When standing, your foot should feel situated atop the midsole. That is, it shouldn't feel like it's moving around too much on top of the midsole, and it shouldn't feel like it's flopping over the sides of the midsole either. When you run in the shoe, don't be too put off if it feels overly supportive, as most runners need more support (or motion control) as they age." -Curt Munson, Playmakers, East Lansing, Michigan

3. Check for balance. "I have a runner stand in the shoes to see if he or she feels properly balanced. You should feel anchored; the shoes shouldn't be making you lean in a certain direction. There should be plenty of toe space, and when you walk or run, your heel shouldn't slide out of the shoe at all. I often have people run in the shoes down a slight hill next to the store. Downhill running exaggerates impact, so if the shoes feel okay, you should be fine in them." -Chet James, Super Jock 'n Jill, Seattle 

4. Focus on the ride. "Once we determine the type of shoe you need--whether motion-control, stability, or another--we bring out shoes from three different manufacturers and have the customer try them all. Then you need to be sure there's no pinching, or a seam that's pressing against your foot. Finally, we have people run or walk in the shoe to really focus on the ride, or how the shoe feels from the point when the heel hits the ground to when the toe lifts off it." -Don Lucas, Luke's Locker, Dallas



                                                                                                           See More Articles in Running Shoe Basics 

Redesign your upper body using this cutting-edge muscle plan

By Todd Durkin, C.S.C.S.,
 Illustrations by Kagan McLeod,
 Photographs by Scott McDermott,
 Posted Date: April 11, 2010
IT TAKES MORE THAN A BIG BENCH PRESS to build a big chest. That's because your chest muscles can do a lot more than push things away when you're flat on your back. They can also pull things toward you when you're standing up. In fact, your pectoral muscles perform more actions at more angles and in conjunction with more upper-body muscles than most of us ever consider. Sometimes they're the stars, but on other exercises they're more like bench players. Because of that, they respond to low reps, high reps, and everything in between. (For more ways to sculpt a bigger chest, pick up a copy of The New High Intensity Training today!)

The best chest-building program takes advantage of that versatility by working your pecs and all their buddies, using every angle and rep range. You can end up with more beef in your back, shoulders, and arms, and in the process develop bigger chest muscles than you'd ever see with a steady diet of benches, benches, and more benches.

(Find more exercises that can help any man to go from scrawny to brawny. Men's Health Personal Trainer features workouts and videos demos that you can download and take with you to the gym. Find out more)

THE WORKOUT
Do this workout twice a week, resting for at least 2 or 3 days in between. (Work your lower body on a separate day.) Alternate between exercises of the same number until you complete all the sets in that pairing. So you'll do 1 set of exercise 1A, rest for 45 seconds, do 1 set of exercise 1B, and rest 45 seconds again. Repeat until you complete all sets, and then rest 2 minutes before moving to the next pair.
                                                                                                                                                      READ MORE: