Tuesday, November 22, 2011

Ash's blog entry - week 7


Ash in action with a heels-elevated back
squat



As the weeks continue I am feeling healthier and starting to see real changes in my overall body shape and tone… I’ve even been getting compliments and people are starting to take notice of how much change my body is going through.  I have stayed true to the eating plan that has been supplied to me by Andrew and I’m starting to get more inventive with my meals, always keeping in mind to be healthy and you can never have too many veggies and fruits!!!! I made a mad salad for my lunches this week with roasted veggies and lean kangaroo meat!!!!

I do have a very short attention span and I get bored very easily so taking up new activities to reach my quota of physical exercise for each day has been a necessity. I run every day around Centennial Park (as it is close to my work) and I found that I was getting too bored and not enjoying it as much so I simply started running around the park in the opposite direction and it’s amazing what a difference it made.  One of my favourite forms of weekly exercise are the Boot Camps run by Andrew, the team dynamic and variety in exercises really keeps things interesting and fun.  I try and make Boot Camp 3 times a week. I have started incorporating interval training into my cardio routine.  I have found this exhausting but very satisfying!!! I found a large oval in Centennial Park and do 400m sprints, 8 times with a short rest in between each set.

In addition to the above exercise I have taken up playing squash. When I was at school I used to play a lot of squash and really enjoyed it, though recently due to work commitments and a hectic social life I didn’t have the time to play.  Now I have gotten a few friends together and once a week we have a friendly sociable hit, not to mention it’s a great bum workout!!!!!

Workout 23 November




Monday, November 21, 2011

Andre's blog - week 6


I have actually no idea what week we are in now haha! I've just been so busy with all the training the last weeks and the time has just flew by so fast. 

To be honest, I am very proud of myself! I am eating lots of healthy stuff every day and I have quit alcohol - Yay me! Once in a while I have some, but mostly I am alcohol free. You have no idea how much I miss going out drinking and partying, but it will be worth it in the end! I have even been joining boot camp a couple of times and on Wednesday I will be in Prince Alfred Park at 6:00AM to torture my body - and straight after I'm off to the gym for a group workout with Greg and Ash. My poor body I'd say, but no pain no gain I've heard...

Andre in a front squat
I am always asking Andrew whether I am doing it right or wrong or whether I can eat this or that. The question I have been asking him the most is; Why don't my muscles grow faster? Seriously, these last 2 weeks I have been working my arse off. I've been to the gym every single day (with of course a day off or two to let my muscles rest). One day at the gym I had this insane experience. I can't explain it very well I guess, but I'll try. My mind just went like "I want this so bad, I'm gonna make it no matter how hard it will be". A rush went through my body and I was pumping it! Haha. My body was aching, but I just continued no matter how bad it hurt. I have seriously never ever sweated (btw yuck lol) like that in my entire life. That was my best workout during these weeks. So you see, I'm just very frustrated that I don't see quite the results I would like to see. Of course, I have definitely changed since we started, but I have been working so hard. Andrew tells me that I should just relax, continue with what I'm doing and just don't stress about it since everyone is different. I know that if you work hard, are focused and motivated you can achieve whatever you want and that is exactly how I will keep on doing! 

Demonstrating a reverse lunge on
the smith
Btw, I'm going to DNA's Pool Party at the Ivy this Saturday which I'm totally freaking out about! Omg! There is going to be incredibly hot guys with their muscly, tanned bodies and in their small speedos, and what about me? Haha. I'm the least confident person ever and my self esteem is equal to zero. I guess I just have to be myself, wear something fierce and just smile, laugh and enjoy it! I will let you know how it went next time.

There's not much more to say ATM other than keep going no matter how impossible it may look. If you too are bulking up and don't quite see results then just work a bit harder! You can only achieve what you want through hard work and I can guarantee you that you will make it in the end! 

I'm off to the gym, you should too! Haha.

Friday, November 18, 2011

Greg's blog - week 6

I can’t believe it is week six already, the time has flown.  The last two weeks have been interesting with the silly season starting, with corporate functions for work. Usually I would be drinking but instead have been there with my faithful glass of natural spring water.  Has this stopped me from networking in the company? No! In fact I have never felt more alive and full of beans at the functions (I think this is in part how people react when they see me and how much I have changed in the last 6 weeks).

Greg and Ash at our fortnightly group meeting. Note the teas
only (no coffee, no banana bread!)
Last weekend I went sailing with my partner and my step son with the Careel  Sailing group (which is the sailing club for the 18 foot Careel  trailer yacht we have at the moment) on the Hawkesbury. I was worried about drinking of each afternoon; traditionally we have a few bevies.. but felt okay with the glass of sparkling water. Also Wayne and I prepared a nice platter with celery and cucumber and a bowl of almond butter. It was funny when we put it out, one of the group remarked how we always outdo the others in being “so lah-dee-dah “. They all loved the almond butter. The interesting thing was some of the others were also on diets so on Saturday we had a kilo of fresh prawns and oysters between us overlooking the Hawkesbury; my mouth still salivates when I think of it. The funny thing is my taste buds lately (note: I crave spinach now) seem to react to different foods due to a strict regime of foods I have been eating. While sailing, I also managed to fit a nice swim on Saturday out to one of the buoys and back a couple of times.

But enough of the sailing weekend! How has the training been going in general? Great! Andrew has put us on new gym regime which I’m enjoying. In fact he’s turned me in to a gym junkie, LOL. But I must admit this week I lost it a bit in the sense I became demotivated, not that I didn’t stop going but felt in general a bit deflated.  But with Andrew’s help and encouragement and also colleagues at work etc. pushed through it.  The   changes that have happened over the last 6 weeks I know I couldn’t have done this without Andrew as my gym instructor, also Life active Boot Camps look forward to going to the session and have even started going to the ones during the week ( 6 AM).

Woops sorry everyone have written quite a bit here, hope you haven’t become bored.  But I can’t stop I have gone from a 34 inch waist down to 30inch, wish I didn’t throw out all those old jeans. I can touch me toes now which I couldn’t do at all thanks to Mike from City Clinic where he used Active Release Techniques and a bit of chiro.

Okay Greg time to stop, look forward to doing the next blog stay tuned and if any of you want to you can follow me on twitter @Greg491 which I am using as a tool to keep myself accountable on a daily basis.

Monday, November 7, 2011

Make Me Hot contest Week 4

So it's been 4 weeks since the boys started and they're already starting to take some great shape!

* Greg had lost 3.4 kg (now up to 5kg) already - more than I could have hoped in this short space of time
* Andre is definitely gaining some more muscle - and his movements and co-ordination have just improved out of sight since seeing Mike (our resident chiro / Active Release Technique specialist)
* Ashley had a week and a half from training due to illness, which was not ideal. Though that happens. His progress through the weights of the first program though was pretty phenomenal. I think he is going to go even further than I thought in this challenge.

First month - body balancing and general preparation
The first month of training was all about structural balance - preparing the body for the harder training coming up from weeks 5-12. This is important to ensure the extra load placed on all the major joints - knees, spine, hips and shoulders - will be accommodated for by proper muscle strength and flexibility. Without this, we could have launched into the hell-for-leather training earlier, but more likely to either injure the guys, or have plateaus early. This way, we're looking at constant improvement and no plateaus or limitations throughout the whole competition. 

Active Release Technique and chiropractic treatment
I've come to find both of these (best done together, not just individually) crucial for getting training off to a flying start. It's beyond my capability to assess clients for all the joint and spinal imbalances they could be experiencing before starting training. Instead I'm more than happy to refer clients who appear to have some imbalances from the tests I do use, to one of my trusted practitioners.

Mike, one of the leaders of the Stretch Doctor program launching Australia wide later this year, is a chiropractor and was suggested to me by one of my most trusted and admired fitness/health professionals, Tony Boutagy, as one of the top 3 Active Release Technique practitioners in the country. 

So far the results of his work on Andre, who he's seen a few times now, have been pretty stunning. I've had treatments from Mike so I know what kid of benefits can be achieved. However seeing it Andre has really hammered it home, the importance of this kind of soft tissue treatment combined with joint manipulation. As an example, Andre's squat has just improved out of sight - from this wobbly, completely off-centre movement where limbs literally looked like they were snaking in every direction, to a solid, straight-up-and-down, by-the-numbers piece of work. Remarkable! Considering that most of Andre's mass is going to need to come from these large, bank-for-your-buck multi-joint exercises, the improvement is much, much appreciated.

Andre casually strolls past Greg, at Golds Gym Sydney
If you're having any of these stubborn movement errors in your own training I'd highly recommend a really good ART practitioner to help out. For those in Sydney, Mike Badke works alongside with a number of other chiropractor/ART professionals who are very much geared up to make impressive changes in returning proper movement patterns to guys training. Give them a buzz at City Clinic on (02) 9304 5000.

Supplements
With about 2 weeks of ASN supplement use under their belts, there is definitely something to be said for the products we were supplied. From what I can see so far, the HemoTest testosterone booster, the Crank2 pre-workout formula and the DFine-8 weight management powder are standouts - but all of what the boys are taking I'm quite impressed with. 


Sunday, November 6, 2011

Greg's blog - Week 4

Greg doing single arm pulldowns

Finished week four and boy have I learnt a lot, not only about me, but also how what you put in your body affects how you look on the outside. You may laugh, saying isn’t that obvious, but it’s easy to fall in the trap where we take the easy option and do a stir fry but buy a nice sauce to go with it which is processed and full of sugar. Since cutting out these things I have felt full of energy and alert throughout the day. Heck I even became a bit like Cameron Tucker to my partner in Season 3: Episode 3: “Phil on Wire” of Modern family where he goes on diet cleaning out the cupboards saying this is poison, we need to get rid of it. Luckily I have a great partner who is supporting me through the whole thing, heck he is even challenging me now as well doing the same routine going to the gym both in the morning and at lunch (Weights 45-60min in the morning, Lunch 30 min aerobic workout in the gym or go for a jog)

One thing I have also found useful is keeping a food journal. I always thought this was a stupid thing to do, but Andrew has encouraged us to do it as a result I have learnt some foods can affect me in the sense of making me feel lethargic, and I may be even  intolerant to dairy.

In the last 4 weeks I have already lost over 5 Kilos as well putting on muscle, I am even starting to think I can see the glimpse of a six pack which I thought I would never get. I have the picture of myself in the magazine as a constant reminder of someone who I don’t want to go back to being, I know the journey has only just started but the  change that has happened so far is well worth the effort.

If I can do this anyone can! All I needed was a kick up the backside to do something.

I have also started keeping a tweet to be accountable to myself if you want to follow me, you are more than welcome to, at @greg491

Supplements

We have been lucky enough to be supported by ASN on Oxford St, Darlinghurst, in the Make Me Hot competition.

I went in to see Todd, Sean and the guys at ASN about 2 weeks back to work out a supplement plan for Greg, Andre and Ashley. With such different goals, there's a wide range of things they could be taking to help them get the best advantage they can have.

The ASN guys were extremely helpful (and massive! They obviously practice what they preach!) and provided us with the following stacks for our boys. So far the results have been quite impressive, and I'm looking forward to seeing what they have in store as we continue.


Lean Up – Greg Keith.
Starting Stats - Age: 39
Weight: 85.4 kg
Height: 174cm
Waist: 100cm
Cardio on all days of the week, for at least 30 min each day. This can include in the gym, treadmill, rowing and cycling; plus out of the gym, walking, running, sailing (his passion).
Weights – 3-4 days a week. Split program  - lower body and core / upper body and stabilisers.
Supplements – Evolve Lipo Whey, 2-3 scoops/day ; Acetyl-L-carnitine capsules, 2g/day ; MuscleWerks D-Fine8 weight management supplement – 1-2 servings per day


Shape Up - Ashley Curry
Starting Stats – Age: 25
Weight: 78kg
Height: 180 cm
Waist: 84cm
His program:
Cardio most days of the week, at least 30 min including at least one x 60 min bootcamp per week. Ash has started riding his bike everywhere, for at least 40 min a day, so that helps a lot.
Weights – 4 days a week, starting with a lower body and abs workout plus an upper body workout to develop general strength over the first 4 weeks.
Supplements – Evolve 3-whey protein powder, 2-3 scoops per day ; Nutrabolics HemoTest to boost testosterone and energy levels (2 x 2 tabs /day)

Bulk Up – Andre Olves
Starting Stats – Age: 20
Weight: 71kg
Height: 180 cm
Waist: 78cm
His program:
Dedicated cardio at least every 3-4 days, moderate intensity, to maintain fitness. Andre walks most places and works in hospitality so that serves as regular activity enough for his needs.
Weights – 4-5 days a week, full hypertrophy program for both lower body & arms one day, and chest/back/shoulders a second day, for the first 4 weeks.
Supplements – Evolve Incredible Bulk mass gain powder, 2-3 scoops per day ; Nutrabolics HemoTest to boost testosterone and energy levels (2 x 2 tabs /day) ; EST Crank2 pre-workout formula – to boost workout intensity, improve muscle volume and energy levels.







The boys go rockclimbing!

As one of our little side trips we do with our bootcamps, Greg and Andre came with us for the Life Active "Out of the Box" trip to rockclimbing, at The Ledge in Sydney University.
Andre powers up the wall...

Hanging around waiting for
the next surge of energy
Whilst it was pretty much all our first times - ever, or for at least a decade - the afternoon went well! No falls which is always nice. Andre took to the walls like a spider... something to do with his long limbs and hopefully improved upper body strength and flexibility :)

I can't say I was as nimble, being as old as I am these days (31 is a vintage year) - but it was a lot of fun!

Very hot on the day so we all got a little hot and sweaty, but will definitely be going back again !


Greg looking a little panicked
but still holding on firm!

Ashley's blog - week 4

Hi guys, so this week I thought I would try and sound a little less like Oprah and a little more human and relatable.  HAHA!

So it’s the end of the first month and its now all about routine for me.  I love routine and base my life around structure and organisation. If I have an event or commitment in my iPhone calendar it’s locked in. In saying this, my calendar has been filled of late with commitments related to this competition. Like I said in my first blog I am training at least 5 times a week, with special mention to the 6am Boot Camps organised by Life Active.  It is a struggle to get out of bed super early but the energetic start to the day is well worth it.

This week I also went and saw Mike Badke at City Clinic to get him to take a look at my overall strength and muscle development.  His assessment came back with a glowing review and it looked like I was in good shape and could only get better with the dedication I am putting into my health thanks to this competition.

Unfortunately for a period in the last two weeks I was out of action due to illness.  This I found to be incredibly frustrating, as my body had gotten used to working out that the sudden stop really took a toll.  I had to listen to my body and take a step back and let it recover.  I have now resumed training and this illness hasn’t distracted me from my end goal, so I’m back on the proverbial horse and training to make up for lost time. 

I have taken to snacking on small amounts of nuts at work, which I find really tied me over till my lunchtime salad.  Another dietary tip I can pass on is for dinning out, as this week saw the annual work lunch to watch the Melbourne Cup I was faced with the challenge of selecting the healthiest option from the set menu.  I have learnt a rule from Andrew called the “3 S’s” when dinning out- Steak, Salad, Soda Water. This was a lifesaver for the Cup lunch as one of the options was Steak, which I ordered with as many vegetables as possible and NO GRAVY!! This rule turned a potentially unhealthy meal into a healthy high protein meal.

If your playing along at home and losing the weight and shaping up with me I hope your “Make Me Hot” Journey is going as well as mine and your seeing results.  Stick with it and you’ll really surprise yourself at what you are capable of… there I go sounding like Oprah again!

Friday, November 4, 2011

Andre Blog - Week 4

Andre doing his 'favourite' new exercise - lunge walks
The two previous weeks have been pretty ok. I went to the gym almost every day and I even started bootcamp trying to get more fit ! I also am eating more. I am trying to eat at least three-four portions of proteins, carbs and veggies every day and two-three protein shakes. Plus snacks and lots of fruit. I get given food at work so I try to eat everything with protein and salads I can get to lol. It's not easy having more food to gain weight when I am used to eating almost nothing, and what I used to eat was not very good. 

I have also been seeing Mike Badke, our chiropractor/physio. I've been a couple of times and I feel he has made my body work better together - to use my own words lol. Looking forward to letting him crack my back again soon ! Although there's more than just that when I see him.

The one thing that has been very challenging is alcohol. I like drinking and giving up is not easy ! I was actually out drinking a few days last weekend - Andrew was not very pleased - of course... ! So my goal for the next two weeks is to stop drinking. 

Another thing is that I am always late ! Not anymore ! Well I can at least try ! Wish me luck :)