Yet Again . . .

It has been close to four years since my life changing trip to the Mayo Clinic.  In the time that has passed since my return, I have gone through many changes.  I often think I sound like a broken record when I tell clients and other agents that "change is a constant". 

Back in 2006, the goal was to lose weight, get healthier and hopefully balance my body so I wouldn't be sick any longer.  Through dedication and comittment, that worked.  Shortly after, the realization that I was over training and not consuming enough nutrition became a reality.  So, change again...enter the lean muscle building phase (and lot's and lot's of protein).  And again, did it successfully.  Then my interest in fucntional training and strength grew...and that is where my focus went.  After a couple of years, I continued to develop more and more diversity into my own training regimen, allowing for constant integration of strength work, cardiovascular, as well as functional/balance training. 

Today there is a new goal, a new challenge, a new change that must be made (not to mention Olaf (005) called me out on this in his last post - the agents can certainly count on each other in that way:)

About 6 weeks ago, I decided to attempt the Vegan lifestyle, at least with regard to nutrition.  My wife joined me in this "experiment" and as I mentioned in a recent post, we both have truly enjoyed sharing this experience together.  Since making this shift, we feel great!  Additionally, we have embraced much more than just the nutritional aspects of Veganism, with our new found interest and commitment to sustainability and the environment.

However...old habits die hard. 

Prior to making this change, I researched, I read and I asked everyone I could about their experiences with a plant based diet.  I thought I had it all figured out and was excited to begin the quest.  What I didn't prepare for was an adjustment in my training.  Well, let me rephrase...if you are going to be vegan and train the way I train, more adjustments will be necessary.  I was already relatively lean before starting, but without modification to my training and little flexibility with my eating (more on that in a moment), I have lost some weight, a bit too much perhaps.  There are countless Vegan athletes (Olympians, Body Builders, etc), most who are elite and at the top of their game - even attributing large parts of their success to being Vegan.  One of the issues I have been dealing with is taking in enough fat and carbohydrates.  I was so accustomed to years of lower fat clean eating, that making that shift has been challenging.  Many Vegans consume 30-40% of their daily calories from fat...keep in mind there really aren't "bad" fats in a Vegan diet...particularly when you eat as clean as we do.  On the carb front, I only eat whole grain carbs, so increasing my intake there will carry many benefits.  Additionally, I must work on increasing my protein intake (which currently comes primarily from nuts, hemp and legumes). 

Those who know me personally (and many who have followed my story) know I can tend to be a little obsessive...I don't do much in life half way.  Fortunately, I have been able to use this "talent" to focus on achieving much of the success I have found physically.  This same "talent" is also what I must always remain most cautious of.  I push harder, faster, lift heavier, eat cleaner, never cheat...and often times enough is never enough. 

So what now?

I refocus.  I commit to a new goal.  The goal of adding more lean muscle/mass to my body...again  I continue to learn, to experiment and to measure progress.  And, I modify regularly until I achieve success.  I've been in this place before...just not as a Vegan.  In fact, the last time I intentionally added weight, I increased my lean muscle mass by just under 12 pounds in 12 weeks.  This time, we do it Vegan style. 

There has been a great deal of interest in my shift to this diet.  A number of people have asked me to discuss/document the impact a plant based diet has on my training, my progress and my challenges.

So here is part one. 

More soon.

Josh

P.S.  This coming Saturday is the Komen Race for the Cure here in Indianapolis.  For more information please visit www.komenindy.org and search for the Agents of Change Team.  It's not too late to join us!

Measuring Change

There are a variety of ways in which change can be measured.  You can use a scale to see if your weight has varied.  You could use a tape measure to see if your bicep has grown.  Even simpler, you could evaluate the time you do or don't spend on an activity you've committed to...do you now workout 3 days a week from 1.  Did you cut something out of your diet, promise your spouse no more emailing after 8, or that you would begin recycling at home.

Of the many ways to measure change, one of the most significant (at least to me), is seeing how your own changes have impacted others.  Commitment and execution of change is a very powerful force.  The example set by one individual,  proves to others that real and tangible change can be achieved...making them far more comfortable in considering their own capabilities.

The definition we use as part of our Agent of Change moniker is as follows: "someone who intentionally or indirectly causes or accelerates social, cultural or behavioral change”.

This post is focused on the "indirectly" part of that statement.

This past week, I have once again witnessed and enormous amount of positive change.  I have witnessed it with some of the Agents, some of my clients, in my classes and even in my home.  I have seen a significant other of one my clients show great interest and support in what my client is working on, as well as what they have achieved...going so far as to consider making some of these same changes themselves.  I have seen the parents of an Agent support an activity that Agent was involved in.  I have seen my own children asking for "healthy" milk...since we no longer allow cow's milk in their diets.  And, collectively, I have seen the Agents continuing to support each other in a very meaningful way...I'll let Olaf tell you more about that in his next post.

Not long after creating this blog, back in 2007...I had a vision, a hope.  Could I make enough changes  to actually make a difference in our world.  At the time, even I thought that may be a "lofty" and overly ambitious place to set the bar...but still...

I had witnessed my own change impact my family, motivate others and help some in understanding things in a different way.  If I could change the way my son behaved in our society, what nutritional choices he would make, how he would treat others...then could the world actually be changed?  Yes...it certainly can.  And, there are some amazing examples of that in history.  Just look at how Gandhi brought the British Empire in India to a halt through the collective (and non-violent by the way) efforts of his message of change. 

In today's world, the hustle and bustle of daily routines may not allow many to consider the changes they make, the impact it has, or how to form a collective effort to take on a specific issue. Good news...you don't have to make it that complicated. 

There are few things in my life today (yes, my wife and family are at the top of the list:) which give me the amount of fulfillment and satisfaction of seeing what impact I have had on others, no matter how small or indirectly.  To know that something positive you have done, has in some way touched, connected and "changed" something within someone else is a feeling that is almost indescribable.  What I can verbalize about that, is that I feel "connected", part of something far larger then myself.

All it takes is one person.  One change.  One at a time.

What will you change today?

Josh

The foundation has been laid - 005 is helping others remodel too

005 continues to impress.  Great progress not only with his training, nutrition and emotional well being...but with his very active participation in reaching out to others and supporting their change...even my own.

Here's what Olaf has to say about the past couple weeks.

Josh

(by the way, the picture here is with my littlest agent, Lucy...but check out Olaf's new dew, if Lucy's isn't too distracting for you...just one more change he made recently...and we think he looks great!)

Wow...has it already been 2 weeks smoke free?  It has!  And, to be completely honest, it has not been as difficult as I expected.  I suspect that is in part due to the amount of training I have been doing.  I have worked out 11 of the past 14 days.  That has been a combination of functional, strength and cardiovascular training.  I'm still trying to overcome bad eating habits.  Although I am very conscious of when I have made a poor nutritional choice, however being conscious of that choice is progress from where I used to be.  But I don't let that deter me from getting back on the path of "clean eating" (as Josh refers to it). 

As far as my workouts over the past two weeks, there have been a couple days that have really resonated with me.  The first being last Thursday.  After 2 hours of shoulder and core work with Josh (as if that wasn't enough), Josh felt it necessary to do 25-minutes of interval StairMaster training...I cringe even saying StairMaster today.  I wanted to give up at about 20-minutes and even stepped off for about 5 seconds towards the end.  I then got encouragement from Josh, actually he was yelling to get back up, which I did.  I finished the rest of the workout.  Later that evening Josh called to tell me that I had learned a very important lesson that morning.  The lesson was to know what it feels like to be at or close to your "Max" or limit.  He said to embrace that feeling...because I would soon look back on it and surpass that days accomplishment.

The second experience was actually this morning.  Josh asked if I would like to come to his BOSU/TRX class and see if I could hang with them.  I was nervous, fearful and excited wondering if I would be able to "hang" with the rest of the class. Of course, I was hoping I could.  Had all my hard work paid off?  About halfway through the class, I looked around the room and quickly realized that I was doing what everyone else was...I've made significant progress since we started!

One thing I want to emphasize to all who may read this, is the fact that when I am training I often times am doing it begrudgingly.  My mind creates excuses, reasons, you name it.  I get to the gym, meet Josh and probably come off as whiny...but somehow I keep pushing.  I get through it.  It gets better.  I AM NOT GIVING UP THIS TIME.  And, I am not giving up on any of the other agents either.  Their support is a driving force for my desire to succeed, and I want to give back what has been so freely given to me.

So how am I doing that.  Extra cardio tonight with Erin (003), from there, I head over to volunteer with The Rock Steady Boxing Foundation/Kristy (002) and then tomorrow going to try and catch Sarah (004) before my Josh workout and do her walking with her.

I know how hard it can be to ask for help...so I am taking it upon myself to offer it more.

Back with more soon.

Olaf (005)

Two Weeks In . . . Still Vegan

As of yesterday, 14 days completed as a vegan!  How do I feel?  Overall, fantastic.  The shift to this lifestyle actually hasn't been all that daunting.  In many ways, there is a lot of excitement that has gone along with it.  Trying new foods and recipes, shopping without my "standard" list of protein bars/protein powder and case of egg whites; and being able to cook for both Susie and I again (It has been years since we routinely ate the same things).

There has definitely been a learning curve for me too.  Over the past few years I had become so conditioned to eating the same things at the same times, day in and day out.  As they say, "old habits die hard".  I still find myself looking at my watch and considering my next meal at a certain time.  However, I am working on adding more flexibility in that area, as well as listening (and hearing - they are certainly two different things) more to what my body is telling me it needs and when.

Both Susie and I have found that as we transitioned into this way of eating, for the first time we really taste foods in a whole new way.  Much of what we prepare, we don't even season; and we think it tastes wonderful.  Although I have eaten very "clean" for some time, going vegan has also lessened my desire for anything processed.  The frozen vegan burgers which would be so easy to throw in the microwave are of no interest to me.  Instead, I crave more and more whole foods, just they way they were packaged by nature. 

Another challenge I have found is understanding (at least for my body and my training), what is the optimal way to balance the protein needs I have.  I have dropped a few pounds in the last 2 weeks, but continue to tweak little by little and monitor the results.  Like any other journey, it is a process.

Initially I found that this major shift in my pattern was taking far more of my time in the preparation of food.  However, within the first week or so realized that was mostly due to trying "to figure it all out".  Now, we have a bit more of a rhythm going and I really enjoy cooking for Susie again.  On that note, it has been wonderful being able to experience this with my wife.  Sharing this common desire for improved wellness and sustainability has allowed us add another positive dimension to our relationship.  We are learning together every day.

The internet has also made things a whole lot easier.  Vegan recipes, blogs, vegan groups and on and on...all with a few clicks of your mouse.  I subscribe to information from a well known vegan athlete.  One of the recent videos I received was talking about the nutrients in different types of soil around the world and the plants, roots and vegetables that grew in those areas. He referred to them as the earths way of transitioning those nutrients to us.  When I heard that, I realized how logical a statement that was.  Nature has always provided everything we need...and it all comes perfectly packaged for us (additive, preservative and coloring free too).
 
Josh

Adapt, Adjust, Alter - The Change Continues for Agent 004

As you may have read previously... I have made some drastic changes in my world. I have quit my job and gone back to school for nursing and have made a choice to better myself and be in my "forever" body by 35, my next birthday. With that said I have had more than my fair share of challenges. What challenges you ask...

1. I have been sick for about a month. You name it I have had it.... strep throat, check, stomach virus, check, bronchial infection, check but none the less I  have continued my workouts. It has been hard. There are days when I would rather be asleep than at the gym at 5am, but I go, I work out and I feel somewhat better.

2. I am in school and trying to figure out just how to handle the stress that comes along with that. This is something that will take a while for me to perfect. There was an afternoon not to long ago that I essentially planned to fail, why, because I failed to plan. I was done with school for the day and needed to run to the other side of the city for an errand, I did not pack lunch. I made the decision to grab something on the fly... Taco Bell it was. A bean burrito I figured was the least of all the evils. Man, was I WRONG. I ate my bean burrito and enjoyed every bite... it tasted great going down. Then was the after effect. I was physically sick from it about 3 hours later. I drank about a gallon of water just to flush it out of my system. When I called Josh to "tell on myself" I told him I deserved it, he just laughed. Needless to say this is an area I have got to work on!

3. And the biggest challenge I face to date is that I am pregnant, again, I have a one year old and a four year old. In my other pregnancies I have been gestational diabetic. My goal that Josh and the other agents are trying to help me attain, is to stay diabetic free and make this the healthiest pregnancy yet. I am looking forward to this challenge and being able to recover faster than before. My workouts have changed a lot, but I am still maintaining a healthy lifestyle for me and the new baby

With all my challenges have come a lot of changes for the good as well. I have got my husband who is the ultimate cyclist and sees no point in the other stuff, in a class with Josh once a week. I love that he is able to see what I am doing. I am super excited for my parents to come into town and do a class with Josh as well. My parents are amazing. They are both vegan and have been for about 2 years. My Mom is a cyclist and goes to the gym and does yoga about 6 days a week. My father is a marathon runner. They are in excellent shape but I think are going to be amazed and surprised as to what an over all body conditioning class can do for them.

Sarah - Agent 004

As I continue to watch all of the agents, I continue to feel a great sense of fulfillment in what I am witnessing.  Although the individual changes each of makes are unique, we also all share in the need to adapt to them.  An area which we all focus on and discuss often, is our overall wellness.  Learning that wellness is not simply based on our weight, our look or our pant size;  but based upon how we feel...both physically and emotionally.  In our efforts to achieve this enhanced balance, we work on three foundational areas in our lives...They are the physical, the nutritional and the emotional...and they all work together.  As Sarah has described above, she has dealt with her share of change in all these areas.  And, as easy as it would be to allow so much change to derail you, she has not lost her focus.  In fact, through these last few weeks, Sarah's view has shifted to the "longer-term".  She understands it is a process, one which will provide rewards to her and her family...both today and tomorrow.

We are all proud of Sarah and look forward to being right there with her as she continues her journey.

Josh