Jamie Eason's LiveFit Trainer - Completed!

I did it! DONE! I just finished Phase 3 of Jamie Eason's LiveFit Trainer.

Here's my recap of the first half of the program: http://wwwmindovermayo.blogspot.com/2015/11/halfway-update-jamie-easons-livefit.html

During the second half of Phase 2, I really started noticing results. I cleaned up my diet a bit more and corrected my macros (more protein). I noticed that I leaned out a bit more and my strength capacity was increased. It was great! I probably enjoyed Phase 2 the most out of all the phases.

I started Phase 3 right along with the holidays. Thanksgiving and multiple Christmas celebrations throughout December were rough on me nutrition-wise. Also, I really didn't like the workouts in Phase 3. Instead of building on the strength that I worked on in Phase 2, I felt like I was taking a step back.

Phase 3 includes way too much static cardio - in my opinion anyway. 30-60 minutes doing static cardio multiple days per week is not the most efficient way to workout. And, instead of increasing weights, Eason increases reps and number of exercises. For instance, you'll do a workout comprised of 10-12 lifts focused only on one or two muscle groups to exhaust the muscles. For each exercise, Eason asks that you do at least 10 reps - sometimes 20 reps - for 3 sets. This means, she wants you to exhaust the muscles by endurance, not by strength.

Again, I'm not saying she's wrong. Look at her! She obviously knows what she's talking about. But, for me, I like to lift heavy doing more sets, but shorter sets. And, I like HIIT workouts rather than long cardio workouts. It's just my preference.

That said, I really liked the second half of Phase 3. Eason incorporated complexes and I really enjoyed those workouts. Again, the cardio was too long and boring for me, especially because I already walk about five miles per day and I stand most of the day at work, which is above and beyond my gym time.

Overall, I'm so happy that I challenged myself with this program. I did a lot of workouts outside of my comfort zone, built strength and endurance and saw results! I could definitely see myself doing this workout again, but I'd probably incorporate some of my own modifications so I could enjoy it a bit more.

For my next workout plan, I really wanted to incorporate complexes because I really enjoyed doing them. So, I'll be lifting six days a week again doing two upper body workouts, two lower body workouts and two complexes each week. One rest day! For cardio, I'll incorporate two-three HIIT workouts each week, continue walking at least five miles a day and getting in my NEAT. And, now that the holidays are over, I'll have a much easier time cleaning up my nutrition.

Looking forward to 2016!

Halfway Update: Jamie Eason's LiveFit Trainer

Today marks my halfway point doing Jamie Eason’s LiveFit Trainer workout, so I thought I’d give another update. You can read about my thoughts on Phase 1 here. 

I’ve only been in Phase 2 of the program for two weeks. I have to say that it’s quite a bit more challenging than Phase 1 – but I was ready for it! I think my least favorite part is that 30 minutes of cardio is required four times a week. I’m much fonder of the quick HIIT workouts or just super-setting while I lift to get in my cardio. But, I’ve decided to forgo the treadmill for the most part and turned to biking instead. I’m already walking at least three miles per day, plus I stand a good portion of the day at work to get in my NEAT time.

Otherwise, I’m enjoying the lifting workouts. They are well-organized and challenging in themselves, plus it’s very challenging to get used to lifting six days a week. YIKES! I’m used to a bit more rest and it shows, unfortunately. During workout #39, my back popped while I was doing jackknife sit-ups (ahh…the joys of middle-age!). I managed to get through workout #40 since that was focused on shoulders and cardio. But, I skipped the #41 leg workout, so I could get two rest days in a row. I’m SO happy I did this because I’m feeling about 95% today and I’m ready to get back in the gym for my next workout.

I thought about going back and picking up at the leg workout rather than sticking to my regular schedule. But, I’ll be back to the leg workout tomorrow again since it’s twice per week. Save my knees and back a bit for another day.

Like I said, as far as the workout goes, I’m still happy with it and I want to finish it now that I’ve made it this far. I definitely feel stronger! And, I feel like I’m more concentrated on my workouts as I’m doing them than I am when I write my own workout program. But, I was derailed a bit when I weighed in on Friday and realized I’d gained back the three pounds I lost during the first four weeks and then some. I wasn’t expecting it because I’ve made nutrition modifications over the past six weeks that were improved from the summer months. Namely:

• Tracked food and stuck to macros more consistently (I needed more protein!)
• Reduced average alcohol intake by half (I had a very stressful summer, which contributed to my red wine intake...)
• Reduced average calorie intake from 1800 to 1600 per day
• Increased activity with this workout plan, plus I changed my desk at work so I could stand all day instead of sitting!

 

So, you can see why I’m disappointed! That said, I’ve been at this weight loss thing for a long time. I haven’t been “perfect” over the last six weeks. There’s more cleaning up I can do with my diet. Looking over my macro intake, I need to cut out a little bit of fat and I can afford a bit more carbs and protein. And, I’m sad to say, there’s more room to cut the red wine and increase my water intake! I’m also going to look at my daily caloric intake and make sure I’m getting it right. As backwards as it sounds it could be that I’m not eating enough. If anything, I’ll increase my protein intake here to experiment with eating more calories.

Most importantly, I think I just need to keep at it and continue to be consistent. I’m thankful that I’ve been tracking my calorie/macro intake and expenditure so carefully because that information is going to help me experiment with adjustments. I’ve also been tracking what’s going on in my life each day, so I can see if there are patterns that I can adjust. It’s a testament to tracking! I know it’s a complete pain to do it, but it’s such a great information tool!

Wish me luck on the rest of Phase 2! I’ll update again soon!

Jamie Eason's LiveFit Trainer - Phase 1 Completed!

I've been reading about Jamie Eason's LiveFit Trainer for quite some time now. It's always been one of those workouts that I thought I would do when I "had time" or wasn't training for something else like a road race.

Most of the time I write my own workout plans because I've been lifting for 10 years now and I've learned to put together workouts. Plus, I know the lifts that I like, that work for me and the equipment I have to work with at my gym.

 

But, my bike is stored for the winter, race season is over for me and I needed a refreshed lifting workout. It was time! I just finished Phase 1 and I started Phase 2 today! Here's my assessment so far:

 

What I did according to plan:

• The workouts themselves. I did every exercise prescribed except for a few that I just didn't have the equipment. For those, I substituted easily.
• The order of the workouts each week.
• The number of workouts per week. The first two weeks require 4 workouts and the second two weeks 5 workouts.

 

What I deviated from:

• The days I did the workouts. The plan asks that you do all 4 or 5 workouts in a row. Some weeks that just didn't pan out for me and I had to swap one of my weekend rest days.
• The diet. For the most part, I'm already eating as the diet calls for. I track calories and macros every day and stick to that as close as possible. That said, I always give myself a free meal every week, which she doesn't. I cut down alcohol significantly, but not 100%.
• She asks you not to do cardio for the first phase. I didn't do any cardio in the gym, but I usually walk 10K steps per day and I stand at my desk all day long. I also biked and hiked for recreation. I can't help it! :) But, really I did more NEAT than cardio.

 

What I liked:

• The workouts themselves are great and easy to follow. And, did I mention FREE?!?! I tend to write full body workouts for myself. It was nice to concentrate on one or two areas per workout for a change.
• In the first 4 weeks I lost 3 pounds and I feel stronger. I notice a difference working my muscles differently.

 

What I don't like:

• No supersets. I'm not much for resting in between sets. I always like to superset two exercises, so I created my own supersets within her workouts.
• When people hog the bench and I need it :) But, that is an issue beyond this workout plan.

 

Honestly, I really like this workout. I'm a bit challenged with keeping up 5-6 days a week, but I will make the time to do it!