Thursday, September 18, 2014

My Lost Love

Dear Cardio,
You are someone I really dislike but need. You always want to hang out even when I am in a mood and say I don’t want to. You are the friend that always sits there waiting for me. When we hang out it’s for as long as I want whenever I want and you don’t complain. You are the best friend I could ask for and hanging out with you also makes me healthier and sexier. I don’t know anyone else at all that can do that. No matter how badly I treat you, you are always willing to hang out with me.

If you are so good to me, then why do I have so much trouble appreciating you? I don’t deserve someone so nice. I always want to spend as much time as I can with you but I always find reasons to do it later. I am so sorry.  We used to hang out for an hour but now I only spend 30 minutes with you. This is very disrespectful! What did you do to me? I am very sorry and promise to give you the attention you deserve. See you soon and a lot more often!

P.S. Don't tell my wife.

Yours truly

-Jay Schuerman

Wednesday, September 17, 2014

Vacation Justification!

What happens when we have an event coming up that suggests excessive eating? Examples of this might be something like a Holiday dinner, special occasion, or just going out of town. Here is what happens. Let’s say for example today is the first day of the month and you know that on the 15 of this month you will be going out of town for 1 week. Your trip will consist of eating and relaxing. Your options are this. You can eat really well and exercise for the next two weeks before you leave or you can start slacking right now. Here is the problem that I face when I have a trip coming up. I have an all or nothing mentality. I think, well I will be going out of town and eating without bounds for a week so why not start now. I don’t really know why this thought makes sense but I justify it somehow. For one reason or another I feel it’s a good idea to start my bad habits early. Little do I know that doing this my bad habits will carry beyond my vacation!

The naughty habits and diet slacking all starts with the idea. The idea that whatever I do can be reversed. I know that whatever weight I gain can be lost. The downside of this thinking is when I eat 1000 calories it only takes several minutes. To remove 1000 calories I will spend more than an hour on a treadmill. Eating this 1000 calorie snack is essentially a waste of time. I have started thinking about the cruise and what I will be doing. I am going to enjoy eating whatever I want whenever I want. This sounds wonderful and completely justified. My body starts to think about how fun this will be enjoying excessive eating without exercising. I will be eating very badly for a full week so I should prime the pump and start eating badly now. Right? Justification is the weakness in every healthy plan. I can eat this, because I will work out later. I will work out later, because today I have to things to do. The snowball effect has begun. Justifying why we are allowed to do something naughty can really lead to troublesome outcomes. Now that I have fully justified my bad behavior and made it acceptable to eat badly and skip workouts before a cruise, we go on our cruise.

The cruise is quite simply a week of gluttony. You eat all the time. This is what keeps you busy. Now if I had been good the weeks leading up to the cruise I wouldn’t feel so guilty about what I was doing. Here is the problem when you are on vacation. The guilt that can keep you motivated does not stick around long. It will soon pass and you will be on to eating whatever by the shovel full. This is what happened to me. So I ran with it and ate what I wanted. I didn’t eat excessive volume, more like what I wanted and when. I felt like eating badly in low volume was “better” than eating larger volumes of the same food. When you are on a cruise or vacation etc. it can be very hard to keep focus. I just did the best I could.

The cruise is long over and I am still experiencing the aftershock of “eh why not eat it?” I know this mindset will pass and I will get back to basics slowly. Has this ever happened to you or am I the only one?

Thank you for reading
-Jay Schuerman

Tuesday, September 16, 2014

Motivate My Motivation

Why is staying motivated so difficult when it comes to staying healthy? Motivation is hard for me because I like to see quick results and know that what I do now, will benefit me later. Becoming healthy is all about the small steps. Small steps taken by eating better and moving more, will yield a healthier lifestyle. Eating worse and moving less will do the opposite. Imagine for a second that you are in terrible shape. You decide to eat one “healthy” meal and go for one walk. This singular event will not make you healthier unless you continue to live this way. Now, imagine you are an Olympic athlete and you decide to eat one “unhealthy” meal and skip a workout. You will not lose all your progress, unless you continue to live that way. A single action in the opposite direction will not have a dramatic change on your goals or appearance. Consistency is the key along with all the small steps to get there. Having a little contrast on how you are currently living may help you realize how you want to spend the rest of your life. 

Clearly, I am not an Olympic athlete by any stretch of the imagination or extremely unhealthy. My "unhealthy" little steps are starting to takie a toll both on my mind and body. I have been a bit of a slacker on my diet compared to how I was eating. This occasional bad eating is starting to take over. I am starting to feel a bit guilty for my actions when I crave ice cream etc. My awareness is the key to breaking my bad habits and not feeling guilty for being human. I am not perfect but I do stay motivated.

Thank you for reading
-Jay Schuerman

Monday, September 15, 2014

Finally A Weight Update!!

Why is our weight an unspoken conversation? How often have you ever met someone, introduced yourself and then ask them, “How much do you weigh?” This isn’t something we do in our everyday life. We rarely give value to how much a person weighs when we meet them. Then why do we put so much weight on weight? I have never understood the social weight cookie cutter.
 Imagine for one second you are living in space on the ISS (International Space Station) you instantly “weigh” nothing! You can’t step on the scale because you and it simply float around. A scale is absolutely irrelevant in zero gravity. With more gravity like the sun for example I would way nearly 6000#’s*. Let’s say for a minute the ISS has large mirror on it. In space you have a weight of zero but how do you look in the mirror. Do you like what you see, how your clothes fit etc. If I am “overweight” but look and feel good then who cares! Right? Now keep in mind while we are in space weighing zero something does stay constant, what we are made of. This is important.

Pretend your weight is exactly what your Dr. and society say it should be but you don’t feel good. You are weak, tired, soft and don’t like your physique in the mirror. Wow, this really changes things but for some reason it is more acceptable. I bring this up because currently I weigh 215#’s. This is 6 pounds heavier than I was at my lowest weight before I became a diet slacker.  I am not discouraged, fat comes and goes. My Dr. suggested I lose a little more weight to be healthy. What is he basing this on? How I feel? How I look? So I asked and he replied, “We base it on BMI (Body Mass Index).” Well how accurate can that be?  BMI is (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems*. How does this factor in muscle, bone, organs etc.? “Weight” is how much my body weighs but not what it is made of. Imagine if someone has a high BMI due to steel bones but is very “healthy”? Imagine someone extremely “unhealthy” but has a low BMI due to bird bones and never retaining water. Is BMI simply a ratio of weight and height to determine how healthy you are? I should have asked how well the BMI works in space!

Thank you for reading. 


Saturday, June 14, 2014

PHOTO UPDATE-It's Been 283 DAYS!!!

Thank you for following me on here and watching us on our daily TheSchuermanShow vlogs! I want to show you my progress with photos, stats etc.

I started 283 days ago on 9/4/2013 weighing 240#'s, today I weigh 209#'s.

I am wearing the same jeans today, that I wore on 9/4/2013. They fit a little bit looser!!

     DAY 1                                                                   CURRENT

Thanks for reading! 

Monday, October 7, 2013

Weight Update (Day 34)

I accomplished my personal goal, to blog for the first month of my fitness journey. Now my plan is to do weight, photo and other updates. Now that this is my lifestyle and I don't want to keep telling the same story each day. Today I weighed myself and I am currently down 13 pounds. When I started, I weighed in at 240#'s, now I weigh 227#'s. I am very happy with my pace for losing fat. I am down 13#'s and feeling great. My routine still consists of core, weight training, and cardio. The only changes I have made so far is the cardio machine, I added HIIT every other day and I lift different weights. Below are some pictures of me at the gym.

This is me doing a ball push. Ouch, give it a go!

 Stability ball crunches! Awesome sauce!!!!

 Giving this cardio machine a try for 61 minutes.

Thanks for reading

Thursday, October 3, 2013

Me Day (Day 30)

Today I have high hopes of finishing out my week strong. My back muscles are on the menu for weight lifting with a side 61 minutes of cardio and a dash of HIIT. For the appetizer I will do core exercises. I think I will get out of bed first and stop thinking about food. I make my way to the kitchen and cook some egg whites with toast. I love this meal. I used to hate meal 1 but today it tastes amazing. When I have my portions of food, they are small compared to free range eating. I offset this by creating illusions with smaller bowls and eat small bites very slow. I also make sure to chew my food until it is unrecognizable. This way I can enjoy my food even thought the portion is smaller than what I would eat on cheat days.

Last night I prepared a great chicken dish. I took some chicken breast, with onion, garlic, peppers and apple. I then coupled it with rice. When I finished cooking this meal, I put it in a Ziploc container and stuck it in the refrigerator. I didn't even get to eat any of it. I already had my meal while I was cooking so this is for today. I made a couple of my meals today this delicious dish.

Today is not going to plan. I had high hopes of making it to the gym today. I don't think I will go. I am not talking myself out of going. I don't even feel like I am being lazy, even though I'm not going to the gym. Today I just feel like I need to rest my body. I know that I have a weekend coming up, but for some reason I need to call in sick. I don't feel bad for not going because this is a decision of need not want. I will still have my weekend and continue like normal but today I will not be going to the gym. The thing I always remember is resting is just as important as working. Not overdoing it will make the workouts better in the long run. Sometimes the rest comes unannounced and I need a me day.

Thanks for reading

Wednesday, October 2, 2013

Photo Update (Day 29)

I wake up this morning and still feel like a cheese puff. I love lifting weights but hate it when I first start. The water retention I am experiencing right now is making me feel like the Marshmallow Man. I know that the "swelling/retention" will go down when I become more accustomed to my lifting routine. I start my disciplined eating, cardio, etc and see a little change. Then I pick up weight lifting again and bam, I feel like I am going backwards. This is a temporary thing and it just comes with the territory. That is why I call it my Ugly Duckling stage. Soon my body will be more efficient at recovery and this water will flush out. This retention is just another reason I do not weigh very often. Consider, a gallon of water weighs about 8#'s. With 128 ounces in a gallon, it doesn't take many 16 ounce glasses of retained water to make you weigh more. The scale is my tool, not my guide. 

Below is my photo update. What do you think?

Day 1 - Today:

Day 1 - Last Week - Today:

Day 1 - Day 8 - Day 15 - Day 22 - Today: 

 Thanks for reading

Tuesday, October 1, 2013

HIIT It Hard (Day 28)

Where to start. Yesterday I felt like a poop, today I feel a bit less that way but not perfect. I think the source of my mood stems from my body being in a constant state of recovery. I started lifting weights last week, and this week I am back to lifting again. Just like the cardio, my body will become more efficient at recovering. It is just a matter of time, I will feel like my old self again. I want to jump out of bed but my shoulders are a little stiff and prevent abrupt movement first thing in the morning. I know one thing, I will be stretching my shoulders after meal 1. I am out of eggs, bad preparing on my part, so oatmeal is what I am eating. When I finish meal 1 I will be going to Sam's Club to pick up some much needed foods. 
We get to Sam's Club and start shopping for all the food we need. I have a love/hate relationship with Sam's Club. We only buy foods that we eat all of what is purchased. If it's a good deal but we waste half of it because it spoils, then it's better not to buy the bulk. While I am here I will be buying some green tea in bulk. This stuff is great for speeding up your metabolism a little. It isn't a magic drink and I will not replace hard work with tea but every little bit helps. 

When I get back home, it's time for meal 2. I eat chicken breast and bread. I make a little sandwich and shove it in my face.

It is now time to get ready for the gym and I need to eat again. I am not looking forward to going today because I will be doing something a little bit different. I finish eating, then head to the gym. I arrive and head to my corner where I do my core exercises. The first exercise on the list is the ball push, I do this 20 times and it feels great. I repeat 3 more times. Next is the plank, I hold this as long as I can, then count to 20. That way I know I pushed myself. I am finished with the plank, I grab a stability ball and proceed with crunches. I do 20 rest for 20 seconds then do 20 more. I repeat 5 times. That was a little painful and got my blood pumping. Now it's time to go move heavy objects over and over again from point A to B. 

I head over to the flat bench and load some weight on the bar. I lay down, pick the bar off the stand, drop it to my chest then press it back up again. I repeat this 10 times, for 3 sets. I have a little trouble with the weight at first because my anterior delts are tired along with my triceps. With those two muscle groups tired, my chest doesn't get much help picking the bar up. I struggle some, but it felt good. Next I move to an inclined bench, grab a couple heavy dumbbells then I start the incline chest press. I am really digging deep to push these things up. Now that I have dumbbells instead of a bar, each side must do all the work by itself. If my left arm gets tired, my right arm can't help like it can with a bar. I do 3 sets of incline chest press then head over to the cables. Now I will do single arm, standing chest fly. This is so hard, the motion of the exercise is trying to rotate my body while I am trying to do a chest fly. I finish up with my chest exercises then head to cardio. 

Today for cardio I will be introducing an old friend, High-Intensity Interval Training (HIIT). HIIT is an old favorite I would do, and I also have my advanced clients do. HIIT is a 1 on 1 off type of cardio training, intervals. For example, sprint for :45 seconds rest for :15 seconds or jog for :30 seconds then walk for :30 seconds etc. Everyone is different and has different goals. I have seen many formulas for HIIT but my favorite way is 1 on 1 off intervals. I hop on the treadmill, hit the quick start button and walk at 3.0 for 1 minute. At the 1 minute mark I hit the 6 mph button and jog for 1 minute. After a minute of jogging, I walk for a minute and so on. I repeat this 25 times. I could die right here on this treadmill. I have 11 minutes left and will spend that time walking at 3.5 m.p.h. The last 11 minutes is a cool down and I need to complete my 61 minute session. My heart is in better condition so I have to add a little spice to my cardio in order to get my heart rate up. If you are looking for something new or you want to shake up your cardio, add HIIT to your day. I promise it will make you happy!

I get home from the gym, it's time to eat. I need to cut the grass. A little more cardio never hurt anyone. To cut the grass I have to walk behind a mower and my yard requires about 2 hours of pushing the mower around. I start it up and get to pushing. Mowing grass is a good way to burn a few more calories. I finish cutting the lawn now I can eat again. I make up a chicken veggie meal. This is onions, peppers, broccoli and a splash of olive oil. No spices or anything salty. When I finish making this meal, we all eat it, then I pack up the remaining for tomorrow. 
 Thanks for reading

Monday, September 30, 2013

Bloated Baby (Day 27)

I start off this day feeling bloated and overweight. I love cheat day, but I hate post cheat day. I spend all day feeling like every bottle of water I drink is retained somewhere in my body. I have little to no salt all week, then on cheat day the foods I choose to eat are likely to be salty. That's fine by me because the risk to benefit ratio is great. Consume salty but yummy foods, sounds good to me. I feel bloated and unhealthy but I don't feel too sore. My legs still have a slight hum to them letting me know I worked them really well but not sore. I will stretch them all day today so I don't have any trouble with my cardio later. I get out of bed, time to eat.

When I get to the kitchen, the only thing that sounds good for meal 1 is oatmeal. I finish eating my meal in what feels like 3 bites then I drink down a full Nalgene bottle.

I am not interested in going to the gym today or being fit for that matter. I feel like all the work has been wasted and I have lost so much ground in one day. These horrible feelings and laziness tell me that I had a successful cheat day! I think the other thing I'm dealing with is the 1 month mopes. The 1 month mark is tuff for me. I call it my ugly duckling stage of weight loss. I have no defined body right now. When I started I was unhappy with my body. Now my goal is to be a lean machine. I am stuck in the middle of that. I am happy with the progress so far but unhappy with the current condition. 

When I change my body, I always have a new goal after I accomplish one. If I don't have a goal at all times, I will get the "good enough" bug. Example, say I want to have a 6 pack. I work really hard, acquire this 6 pack. What now? I don't quit working out, or eating right. I need a new goal to build on the last one. Otherwise I will become complacent and revert to my old ways. This is a lifestyle change, not a temporary change. 

It is finally time to go the gym and I am looking for any excuse not to go. Anything will work. I eat my meal, then head out the door. This is what I chose to do, now I must go. I get to the gym and mosey on in. The pace I am walking at is not urgent. I am hoping to avoid going inside, by walking slower. 

I get inside and head to my corner and start my core exercises. The plank goes great, I have progressed it a little by picking up one foot. This puts a nice strain on the midsection. I repeat this on both legs, then do the exercise 3 times. Next, I spend a little time stretching. I want to do this since last week was my first weight training week and today is my first day back. I finish stretching out then head to the dumbbells. 

Today is shoulders and I plan to make them sore. My first exercise is going to be a single arm, standing, dumbbell shoulder press. I start with my right arm then my left arm. This is one set, I repeat 3 times. Next is single arm, standing, arnies. This is brutal, I think I cry a little bit. The first exercise exhausted my shoulders and triceps, now the arnies are kicking them while they are down. I do 3 sets of this then move to lateral raises. The lateral raises are nice, painful and burn like hell. When I finish 3 sets of this, I do 3 sets of front raises. I think that will do but I want to do a few sets of dumbbell shrugs. I grab a set of dumbbells and do 3 sets of shrugs. Wow, these shrugs are no fun at all. Now that I am finished I head to the treadmill for my 61 minutes of fame.

I decide it is time for a new treadmill, one with a t.v. that has sound. Watching t.v. helps me finish my treadmill session. I get hooked on a show, then my hour and minute go by very quick. I find a new treadmill, hop on, push the quick start button. I think I will watch Top Gear on BBC. It has only been 3 minutes into my session and my legs are starting to hurt. I need to stretch. I pause, stretch then continue. I had to repeat this stretching a few times and the pain eventually goes away. I finish my 61 minutes and can't wait to leave. When I leave, I still feel kinda blah. I think I am just having one of those days. Never mind how I felt today, I still went to the gym and ate my meals. Mission accomplished!

Thanks for reading