As usual, I was at the Y about 10 minutes until 5 am. I rode the bike for one and one half hours. Then went for breakfast.

Same routine, home for nap and computer work. Spent more time with my USANA site. http://duane.usana.com I created this picture and added it to my USANA site. It is actually the same picture as the header for this website just different words.

Went back to the Y at 4 pm and jogged for 3 miles. It was a walk and a jog. I would range from 2.5 up to 5 mph.  That is not fast at all, but every day I’m making improvements.

I ate really well today, I had my USANA Nutrimeal with Fibergy for breakfast, grilled chicken breast and vegetables for lunch and a grilled chicken breast for supper and one slice of pumpernickel bread. During the day I had two USANA bars as snacks.

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

Up at 4:15 am and at the the Y 30 minutes later. I got there just as Beth arrived to open the Y. On swim day, I always drink a cup of coffee before the pool opens at 5:30. Paul got there a little late this morning. Things were not going his way, but he did make it. We both had good swim.

I was working on my zipper switch drills and continued to keep that leading hand out in front of me. At times it sure is hard to do. I try a couple drills using just one arm, keeping one arm at my hip.  I need a lot of work on this one.

Later in the morning and into the afternoon, I worked my USANA business and I had three new leads and I called them.  Spoke with two of them and left a message for the third. Over all it was a good day.

Went back to the Y and jogged 2.75 miles.  I will bump that up to 3 tomorrow. I was doing sprint drills toward the end of the workout. I got of to 8 MPH at the end. Of course, my goal is to be able to hold a 12 MPH pace for at least a quarter of a mile. That will be down the road a ways.

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

Monday, the 173 day to the Florida Ironman, I was at the Y at 4:50 and rode the bike until 6:40. I worked out with Paul.

Over the weekend I purchased 6 32oz containers for my vegetables. I now have  individual servings of my vegetables and it makes preparing my meals so much easier.  I cook the chicken breast for about 25 minutes in the George Foreman Contact Roaster and then add the vegetables for the last 5 minutes. I use Cajun seasoning on the chicken and vegetables. It really taste good.

I had been cooking the vegetables way to long and actually was burning them. They sure made my place stink. But now I have that problem under control. No more smell.

Tomorrow, I swim in the morning and will run in the afternoon.

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

Got to the Y at 4:40 am and I thought I would be the first one there, nope, another friend was already there.

Our tri club worked out this morning.  We rode stationary bikes for 30 minutes, then went outside and ran for 30 minutes.  We came back inside and rode the bikes for 10 minutes, then back outside to run again for 10 minutes.

We stretched and that was my work out for Friday.

I’m the DJ and MC for a wedding on Saturday, so I worked on the music for the reception and changed the content on my USANA website.

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

It really helped me to watch the swimming videos yesterday. I had one of my best swim workouts.  I worked on my stoke, recovery and keeping my leading arm out front when I turned to air.  When  my recovery hand and arm entered the water through the “mail slot” I was not making a splash and when I used my core to drive my recovery arm forward I noticed there was no bubbles from either arm.  And that is not always the case.

Terry says some of his students can swim from one end of the pool to the other without a breath. They are using their oxygen very efficiently. This is only a drill to help you focus on your stroke and all the other things involved in proper swimming the TI way. I made it a little over half of the way before I came up of air. I did not feel out of breath, but I knew I needed air and I did not want to practice struggle.

The workout last an hour and there was no stucco today.  I think that job could be about over for me, which would make me very happy.

This afternoon I went back to the Y and walked and jogged on the treadmill.  I wore the knee strap and there was less pain today.  I took the ramp up to 5 and would move the speed from a very slow walk at 2.5 and then up to a 7 for a short faster run. I did this for 2.5 miles.  I’m increasing my mileage by 10% each day and my speed. I felt good.

Tomorrow will will be our group workout and we will ride the bike and then run.

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

That was fine with me, so I added another 30 minutes of bike riding. Then I jog a little to end my morning workout.

When I was riding the stationary bike I watched the Total Immersion Swimming video again to help reinforce the proper way to perform the swim drills for tomorrow’s swim workout.  One of the things I have been having a problem with is keeping my leading hand and arm in front and below my head longer as I glided between strokes.  When I rolled to breath I had the tendency to begin my stroke with the leading arm to soon. So tomorrow I will be practicing the drill I imprinted in my mind while I was bike riding and jogging.

What I’m learning in this process of learning to swim is that drills are so important to imprint the proper way to preform the specific activities in your central nervous system.  If you practice struggle in any part of the swim stroke while you are in the pool, you will suffer when you are in the ocean swimming the 2.4  miles required in an Ironman competition.

I drive one of my buddies crazy. He will say, “stop drilling and just swim”.  I say, “Terry Laughlin says, ’99% right is 100% wrong’”.  So I keep drilling.

A funny thing happened with this same buddy back in 2010 while I was training for my first sprint. A group of us were at the lake where the sprint would take place and we all swam, rode our bikes then jogged or ran in my buddy’s case the 5k. Everyone was done except me and I still had a mile to go. My buddy drove to were I was plodding along and he rolled down his window and yelled, “get in the car”. I thought, “oh, no. I’m kicked off the team.”

I said, “no, I was running.” He said, “that’s not running.”  Well , at 18 minutes a mile, he was right but I didn’t care and I plodded to the end of the run. I told that story to our training buddy’s and we all got a laugh out of it.  I tell my buddy not to worry because when I get into condition I’m going to beat him, of course, he just laughs because he is 53 and I’m 68 and soon to be 69.  I will get the last laugh, because I will beat him.

This afternoon, around 3:45 I went back to the Y to jog. I’m having a little trouble with my right knee so I wore a knee strap right below my knee cap. I increased my distance about 10% to 2.25 miles. And I increase the speed up to 5.5 miles per hour.  I know that is not very fast, but back in 2010 on my first sprint triathlon my mile time was 18 miles.  That is not even a fast walk. Yes, I watched the swimming video again while I was on the treadmill.

Well, it’s 9:15 pm, 3 am will come early, so it’s off to bed.

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

Crystal, a fellow triathlete and Y instructor for our tri class, bought a used Cervelo TT bike and she brought it in for us, Paul, me and Galen, to look at. Triathletes love to show off their “new to them” bikes. She got a good buy on it at a pawn shop.

After we admired her bike, at 5:30am the pool opened and we went into the pool area for our morning swim workout. I practiced a drill which was designed to keep my leading arm in front of my head when I rolled to breath. Terry Laughlin says, it is better to practice short drills and do it right then to practice struggle. I’m becoming more comfortable in the water and my balance has improved greatly.

Went to the Stucco job, but the material was not there. It arrived later in the morning, so we left and purchased flowers for the Grand Loft.

After, my lunch of chicken and vegetables cooked in the George Foreman Contact Roaster, I took a nap and then went to the Y to jog on the treadmill.  I jogged 2 miles, while I was jogging I watched a Total Immersion training video on open water swimming on my smart phone.

Tomorrow morning I will ride the bike at the Y at 4:50 until 6am. Then off to the stucco job.  Later in the afternoon I will either swim or jog on the tread mill.

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

I will be recording my training over the next 6 months. I have been training most every day for the past 6 months, but now I will have to increase my training each day.

As I’ve said in other post I have been learning to swim using the Total Immersion system. I have a long ways to go, but I’m making progress. Fact is last Friday when we were have our tri training class I was actually providing instruction to a fellow member. He was having trouble with his breathing so I was teaching him the TI training drill to improve his breathing skills.

Each day I wake up around 3:30am and get up at 4:15. I arrive at our local YMCA at 4:45. The Y opens around 10 til 5 and this morning I rode the stationary bike for 70 minutes. Paul, one of my training buddies, arrive at the Y a little later. He rode with me until 6am and then we went out side to the high school track an jogged. It was raining, so I only jogged one mile. Over the past several years I had a right leg injury, I could not bend my knee. Now it is nearly healed. Additionally, I had injured my left foot. It didn’t hurt at all today.

I believe I’m in the best condition I have been in since 2007 when the YMCA open. However, my weight has gone up and down over that time period, 205 to 234 pounds. I’m now at 230 and on course to be 180 pounds by the 3rd of Nov.

I have a George Foreman Contact Roaster and I started using it yesterday. I fixed skin-less chicken breast and vegetables, cauliflower, broccoli, carrots and new potatoes. I have my USANA nutrimeal for breakfast after my workout, a USANA bar for my morning snack and then the chicken and vegetables for lunch and dinner. Each morning and evening I take a USANA “MyHealthPak”.   With the “MyHealthPak”, I get to pick the supplements I want in each pack and then USANA creates a 4 week supply just for me.  Check out these videos to see the quality of the USANA product and learn why Dr. Oz is partnering with USANA.

I had been eating at a local restaurant, The Whistle Stop Cafe, but that is off the menu for the next 6 months.

Tomorrow I’m meeting Paul at the Y and we will swim. I will only get in 45 minutes, because I’m helping my nephew stucco a commercial building and we will be leaving at 6:30am for the job. This will be his last stucco job. He and his wife manage his parent’s wedding reception facility. I DJ and MC the weddings for them.

When I get home, I will run.

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X

Do you struggle with your body image? How you feel about your body affects your confidence, overall self-concept, and personal value.

It sure is difficult to feel okay about what you look like when you’re constantly presented images on TV, the internet, and magazines that depict people who are too thin or even digitally enhanced to mask flaws. It’s just unrealistic!

You already know that it’s important to love yourself for the person that you are. Everyone is made differently, but beautifully, in their own way. Sure, your beauty may be different than that of a fashion model, but you’re still beautiful! Once you accept yourself, you’ll be a happier person.

 Focus On Yourself First

When you’re learning to love who you are inside and out, you first need to start with the inside. This simply means that you need to work on changing the way you think about beauty.

 No one’s absolutely perfect. There may always be something that you don’t particularly like about yourself, but it doesn’t negate your beauty, and it’s certainly no reason to have an unhappy life over it. Shift your focus onto the things that you do like about yourself.

Try having a little faith in humanity. If you people watch in a public place, are you constantly pointing out everyone’s flaws? Chances are that you’re not. You probably don’t judge your friends about their imperfections, so why should you be so hard on yourself?

 You’re Uniquely You

Once you’ve worked on your inner feelings, you can then move on to loving yourself on the outside. Unfortunately, in today’s society, people feel ashamed of what they look like to the point of having all sorts of procedures and surgeries. Don’t be fooled! You don’t need this in order to feel good about yourself!

You can attempt to make changes if you have a problem like acne or weight gain, but there are also things that you can’t change, like having wide hips or freckles. The best thing you can do is embrace yourself for the unique individual that you are. After all, there’s no one else on this planet quite like you.

 Making Changes in a Healthy Way

If you wish to make changes in your appearance, you can certainly do so. You just need to be doing it for the right reasons. You might need to lose weight in order to get back into a healthy weight range. There’s nothing wrong with wanting to change your hair color every now and then either. Variety is the spice of life.

But some people are tempted to go too far and do things like losing too much weight. They convince themselves that even a healthy weight is “fat” and they strive to be underweight.

It’s important for your health to avoid these types of problems. If you’re stuck in a situation like this, you need to explore the reasons why you feel this way. You also might want to discuss your concerns with a professional.

Passing On a Healthy Body Image

One thing you can do for the world is to help pass on a healthy body image to others. The way the media portrays beauty truly is outrageous, and everyone should be doing their part to promote health and beauty in an undistorted form.

If you have children, teach them that they’re beautiful just the way they are. Since children learn by example, ensure that you never put yourself down in front of them. Avoid complaining about your own body because they might overhear and you might inadvertently teach them something you never intended to teach.

A healthy body image is something we can all strive toward. You’ll make yourself and others feel better by complimenting your friends and family. Everyone likes to get a compliment every now and then. You just might make someone’s day!

Insanity: Change your body, Change your life. A six step system to earn money while working from home Your personal trainer, Tony Horton's P90X