The triangle of success: training, nutrition and rest, with a positive attitude in the center of the triangle.

Many have asked me how I have gone from 227 lbs on 15 June to 191 lbs today (and still going, goal weight is 185) even while my training is still as intense as it was before the weight loss.  The key is proper nutrition and within that framework key words like moderation, discipline and focus.  I cleaned up my diet significantly and limit my intake of simple sugars and high fat foods.  I created a calorie deficit and not a nutrient deficit.  There were and are many nights going to bed hungry, but that is where the discipline comes in.  I learned how to tell the difference between being sated instead of full, which prevents overeating.  I still enjoy my occasional beer and McDonalds run but this is in moderation.  I also get plenty of rest to help in the recovery process from the intense workouts.  Finally, I have kept myself focused and a positive attitude towards my goal. There have been setbacks but instead of getting frustrated I have pushed through them.  Finally, the support from my wife Sandra has enabled me to get this far.  She helps greatly with selecting and preparing my food and is my biggest fan.  Without her none of this would have been possible and why I love her.  PME Hard!

Saturday smoke!

Today's focus is on plyometrics and strength combined in a Tabata Protocol Extreme format.  The plyometrics will consist of the power hurdles, box goose steps, deck squat and hop, and jump rope.  The strength exercises will consist of the steel log (clean and presses), TRX pull ups, kettle bell goblet squats and swings, and chest and shoulder presses with the water bag.  We will finish with a round robin of medicine ball toss and sit ups.  Total workout time of 52 minutes with a 2:1 work rest ratio.  I will wear the mask at 18,000 feet just to make it even more sporty!  Anita Vargo will join me for the pain, suffering and agony today.  She is preparing for a fitness competition and has been taking her workouts to the next level.  she is always a beast in the PME Hard gym!

Workout for 14 January, lightweight HIIT

This workout was 14 each 3 minute rounds of work with a minute rest between rounds.  The exercises were as follows: for the first 8 rounds it was 6 different exercises per round for 30 seconds in duration for each exercise equalling 3 minutes of work.  The 6 exercises were:
1- 20 lb medicine ball (slam and sprawl, deck squat and slam, hamstring runner and toss)
2- 35 lb resistance perform better band (good mornings, upright rows, lying runners)
3- RIP Trainer (punch, hatchet chops, slapshots)
4- ground and pound dummy (Turkish get ups, seated overhead presses, flips)
5- jump rope (basic, alternating single leg, double jumps)
6- Resistance bands, 25lbs upper body, 20 lbs lower body (gym class hero, plyo goose steps front and rear)

The final 6 rounds were 3 exercises done for 1 minute each round.  The exercises were:
1- battling rope (standard tsunami wave, hammer fist tsunami wave, crucifix hold)
2- heavy bag work with MMA gloves (freestyle)
3- TRX (Spider-Man push ups, single leg plank with knee tuck, Burpees)

I did this workout with the elevation training mask at 18,000 feet and also wore a 25 pound weighted vest which made the workout that much more dandy.  I was precise on my work/rest ratio times by using a standard GymBoss timer.  A 56 minute smoker that worked strength, agility, explosiveness and aerobic capacity.  A great high intensity interval training session.  PME Hard!

PME Hard Chaplains

Tomorrow we will conduct a gauntlet with all of the Chaplains and Chaplain assistants on JBLM.  we will post pictures and a workout tomorrow.  John Troxell

We are back up and running!

To all fans of Team PME Hard, TRX or Elevation Training Mask our site is up and running and we will begin posting workouts and information in the future.  Feel free to join our blog and become a member of the Team PME Hard functional fitness team.  Hooo-aaaahhhh!  John Wayne Troxell

PME Hard Deployed

Being deployed can't stop the fun. While we've only been here for about a month, we have had 4 gauntlets and several other good workout sessions. Included in this post are the pictures from yesterday's workouts. We had 7 stations and did 6 rounds. During each round, we did not have a rest/transition time. At the end of each round, we had a minute rest.

For our stations, we had 2 TRX exercises (rotated with one-legged burpees, single arm muscle ups, close hand overhead back extensions, side lateral torques and single handed lateral bicep curls), Jump rope, Medicine Ball (slam and sprawl, supine bicycle with toss, and sit up), the tire flip, battling rope, and the pushing/pulling the 500lbs basketball goal. We started at 0800 and the temp was already in the 80's, the sun was beating down. It took all of about 5 seconds to have sweat in my eyes (sweatbands would be awesome here). I quit sweating during the 4th round I thought. It turns out that it was just pooling on my forehead to come rushing down into my face when I stood up.

All in all, it was a good workout and a great start to the day. For those who said they would come and didn't, shame on you. Maybe you can make up for it at Monday's gauntlet.

We made it to the news

Here is the clip from KOMO 4 news in Seattle. They sent a team out on Friday morning to tape the event.