Monday, December 31, 2012

Why challenging myself for 90 days, Changed my mind for life

Our lives, without a doubt go through different chapters. One would hope as each chapter progresses we learn from it. As many of you know I was 27 when I decided that I would write my own story and in the greater sense, take my life back. I was worried about living, about my health, and wondering if I was a ticking time bomb about to go off in a form of a heart attack. Now as I look back in my 29+ years in this world, that day I walked into the gym to change for good, is up there with some of the biggest accomplishments in my life.

A year went by and I got through the hard times of wanting to quit. All those self doubts that spoke to me daily, after a year, was a subtle whisper that popped it’s head in at the most random times. I learned to deal with it. People often ask me how, and where did the will power come from. The answer is simple, I just want to live.

I was wandering on Facebook early October and came across Dwayne “The Rock” Johnson’s page. For those who don’t know or don’t follow him, he tends to be very active in his social media life. The status was a simple one “This is my reward for 150 consecutive days of eating clean.. One. Legendary. Day. Work hard and earn your rewards” It got me thinking, if someone in such great shape like Dwayne would dedicate 5 months to his body and bring it to the next level, why not I attempt to do the same thing but on my own personal level.

I admit my lifestyle has change dramatically since March of 2011, and with that my food changed. I won’t say it’s a diet because that would be setting yourself up for an “end” date. But if it’s a lifestyle change, that has the potential to stick around for good. The general concept was to take away the junk foods, heavily increase my protein intake, limit the useless carbs and continue to work out daily and see where I can take my mind and body. As with anything, their were gaps before I started this challenge. I still had small cravings for sugar, ate certain foods that I couldn’t tell you if it was mostly natural or if it did more harm then good. I had gaps that I needed to fix. It was more for the inside of my body then the appearance on the outside. The Rock sparked the idea, I simply ran with it.

I decided November 1st would be a good day to start. I went on Facebook to tell the world what I would attempt. I wasn’t sure exactly what Dwayne Johnson did for 150 days but I came to this conclusion for myself. I would go 90 days on as close to a complete natural diet as possible. Meaning, I would eliminate these highly processed foods that contained preservatives, I would check the labels, I would study what was what, I would not voluntarily have any sugary snacks (at the start of the challenge I was “treating” myself to frozen yogurt a few times a week) and I would not have any white flour, or anything that’s “enriched”

Simple enough. I already had very good eating habits, so in my mind this challenge would be a walk in the park. Not so fast...

You wouldn’t believe how many different types of food contain highly toxic, extremely addictive preservatives. According to various research and articles written on the subject 90% of food consumed in American is filled with the bad stuff. http://www.gracelinks.org/385/additives Even simple things that I took for granted like ketchup has preservatives like High Fructose Corn Syrup. What I found more astonishing was what the labels on many of these products stated. I would find myself reading the front of a label seeing “all natural” but, if you simply turned it over to the ingredients it would tell a different story.

A SIDE NOTE: It was around this time when a friend from across the world (thanks Lala) told me I should watch a video about food. I listened and downloaded it. I have to tell you guys something, I was floored.  I suggest anybody that wants to jump start their life to a better you should go ahead and buy/download or get a copy by any means necessary. The videos title is Hungry For Change. The official site is http://www.hungryforchange.tv/ It pretty much sums up what I learned in the last 90 days. The food we typically eat does more harm then good, and you need to make a daily conscience effort in what goes into your body. You treat it well with the right fuel and it rewards you with focus, strength, health and for many a new body.

I decided I would write down everything I ate for the 90 days for this very post. As I look at it now it becomes apparent things I love to eat, things that fuel me daily, and things that I can’t imagine not eating.

I would say the top of my list were the ISatori "Eat Smart" Protein bars. I decided that even though it is not 100% natural (but very close to it) I would continue to have this as my go to protein. The people at the company are amazing as well, and that added to my choice to go with them. You can’t get a better taste and texture for a bar then this. It’s worth it, and the benifits I have gtten and continue to get from these bars are worth it. http://www.isatoritech.com/Product1.aspx?SID=8&Product_ID=167 for more info.

Another huge source of protein and an amazing snack is Natural Greek Yogurt. I’ve tried a bunch and what wins in the overall race is FAGE(pronounced Fa-yeh) I go with the 0% or 2% type so that the amount of calories are limited but the taste stays the same. Throw in some chia seeds and hemp seeds for added health value and it keeps you from getting hungry again all while giving your body vitamins it probably lacks. Other Small snacks like almonds or trail mix are always a safe bet.

I personally do not eat red meat, pork or shellfish. So chicken is my go to when it comes to actual real food. I am a man of repetition, so having grilled chicken with simple natural seasoning and various veggies will never get old to me. It’s important to find what works for you, what foods you will never get tired of and that will give you the nutrients you need. Remember most of us live in a world of plenty, so make sure the "plenty" is healthy.

A lot can happen to your body in 7 days if you start eating right. So why not start now. Like this very instant. Stop being the person wishing and wondering about the “what if”. Your body is waiting for that moment when you give it hope. It’s just like buying a really expensive car, would you simply take it out the lot and drive it around crashing into trees or will you be careful and take care of it. Why should your body be any different.

It took about 3 or 4 week of eating as natural as I can, drinking veggie juices and smoothies and not having any added sugar for my body to crave that way of eating. In the middle of the day I would have an urge for a green juice. My body would crave cucumbers, celery, kale and carrots. I thought my body was decently healthy before, but now I see the difference in my skin and the way my inside feels. I’m not talking muscle definition (though that has continued to grow as well), but I’m talking about how you feel from the inside out. I can now taste when foods have extra sugar added for taste, I can also feel it soon after I begin digesting it. After 90 days it takes little or no effort to eat natural, to subconsciously go for what is good for my health. After 90 days, everything I ingest has meaning. I have become so strong willed I have no worry about going out with my buddies and enjoy the night knowing that I have no intention of drinking pointless calories while making my liver and other vital organs work extra hard for no reason. After 90 days, things have become so clear. I learned that as far as the options of food in this country are concerned we are given false information with billions of dollars of marketing pushing people to become unhealthy. I can tell you why, but that’s for another post.

Concentrate on what you put in your body as a daily challenge. I'm not saying don't ever have cheat days, those are destined to happen. Just have the knowledge of what is going in your body. I found myself in Chicago a few weeks ago and went out for deep dish pizza. By the end of the meal I felt somewhat high, a bit dizzy and overall like crap. Was it worth it? Well, it was pretty damn good, but the after effects were rough. Running later that night, was as if I was running with rocks in my shoes. But I work hard so that every so often I can enjoy those meals, even if it is short lived and quickly reminds me why I love to work out and eat healthy.

So now, my 90 days are done. And you know what I really realized? As everyone has asked me "are you gonna have a cheat day and have whatever you want to eat and drink" or "what happens now" it hit me like a ton of bricks. After 90 days, I no longer want to have those foods with preservatives, I do not crave drinking, I don't crave sugar. What happened in 90 days, is that my body was given a fresh start. An educated start, as if I went to the next grade in school. So why should I get left back? We live in a world were chapters are made daily sometimes by others but many times by yourself. My next chapter includes the NYC marathon, pushing my body to it's limits and then pushing it some more. It involves being an inspiration to others. It involves to continue to educate myself on the world, on my life, my body and soul. Will I eventually have that cup of frozen yogurt from 16 Handles in the city? Most likely. But will it taste the way I remember it? I'll bet that it won't. It's forward movement, and it up to you to move your foot ahead of your other foot and repeat. There is no going back to my life before this 90 day challenge. It would go completely against what I've been working for, both in my life and my career. We all can have excuses, work through it. I know you can because I did.
Stay focused friends.



"Success isn't always about "greatness" It's about consistency. Consistent hard work gains success. Greatness will come"  Dwayne "The Rock" Johnson

I couldn't have said it better myself. Thanks for the inspiration.











So with out further ado, here is my last 90 days including my general workouts and even the days a messed up..
*Pancakes are protein based and are made from MetRX - metrx.com

Day 1-back
Isatori Bar
Quest bar
Protein Smoothie banana blueberry plum
Trail mix/peanuts
Turkey burger w/salad
Yogurt /quest bar


Day 2 legs/cardio
Isatori bar
Quest bar (pb flavor)
Bag of peanuts/ banana
Isatori/asparagus/avocado/green beans (small salad from salad bar)
Quest bar /trail mix

Day 3 -chest
Protein Pancakes
Blueberry yogurt
Salad bar - asparagus, bok choy, boiled chicken, random veggies (carrots, snow peas)
Isatori bar/banana

Day 4 - arms
Pancakes/banana
Smoothie with syntax 6(protein)
Peanuts/trail mix
Isatori bar/trail mix
Greek Yogurt /blueberries/raspberries

Day 5 - traps/abs
Isatori bar
Protein pancakes (with snytax-6)
Smoothie with syntax 6
Isatori bar
Small mix of veggies with some poultry mix (grilled chicken and turnkey)
Quest bar (cinnamon) Small mix of veggies with some poultry mix (grilled chicken and turnkey)

Day 6 - triceps - HIIT
satori bar
2 small pieces of bake chicken/ veggie protein smoothie w/parsley, cilantro,banana and blueberries and 1 squeezed orange
Quest bar
Mix grilled chicken Salad/olive oil salt pepper

Day 7 -back (free weights)
Isatori
Pancakes
Veggie protein smoothie
Almonds---Mixed salad with chicken
yogurt /blueberries & trail mix

Day 8 -cardio
Pancakes and chia seeds
Veggie protein smoothie with kale/parsley/cilantro/carrot/banana/blueberries
Isatori
Quest bar

Day 9 lunges/barbell squats/cardio - HIIT
Protein Pancakes
Veggie smoothie
Isatori/mixed nuts
Mixed salad/chicken asparagus avocado etc
Greek yogurt

Day 10 - Chest
Pancakes
Veggie smoothie
Mixed small veggie salad.
Isatori
Mix of chicken/broccoli rabe/asparagus/veggie

Day 11 - day off
Pancakes
Isatori bar
Shitake mushroom burger w/hemp seed bread and side salad
Isatori (cinnamon)
Quest bar

Day 12 HIIT cardio
Pancakes
Veggie smoothie
Mixed nuts /veggie juice
Mixed salad
Quest bar
Salad buffet (mainly broccoli rabe)

Day 14 - Deadlifts /back
Pancakes
Veggie smoothie/2 small left over pancakes
Peanuts
Salad oil&vin with broccoli rabe

Day 14 - chest
Isatori bar
Quinoa with carrots kale and tofu /guac on side
Almonds/banana
Quest bar
Isatori/yogurt
Pancakes

Day 15 -triceps /cardio
Pancakes
Isatori bar
Salmon w/broccoli and mixed veggies
Veggie juice
Quest bar/banana

Day 16- squats/legs
Pancakes
Veggie juice
6 eggs
Chicken stew/salad
Quest bar/banana

Day 17 -cardio
6 eggs whites / avocado
Isatori bar
Quest bar
Mixed green salad w/chicken
Quest bar
Isatori bar

Day 18 - cardio
4 eggs with some boneless chicken
Isatori bar
Greek Yogurt
Isatori cinnamon
Isatori Chocolate

Day 19 -day off
Pancakes
Chicken avocado Salad
Quest bar
Trail mix / juicer mix
Cobb salad

Day 20 -cardio (10.5 miles)
Pancakes
Quest bar
Veggie juice and and a little chicken
Isatori/banana
Yogurt
Salmon with veggies and asparagus

Day 21  chest/cardio
Pancakes
Isatori /juicing
Egg whites /string beans/avocado
Juicing

Day 22 -cardio 6.2 miles
Pancakes
Yogurt
Isatori
Juicing
Quest bar
Juicing/yogurt/banana

Day 23 -
chicken/banana
Isatori
Eggs whites/string beans/avocado
Mixed salad w/salmon and quinoa
Naked juice

Day 24 - cardio 6.5 miles
Pancakes
Juicing
Isatori
Quest bar
Eggs with veggies
Yogurt

Day 25 - day off
Pancakes
Isatori
Quest
Salmon with veggies
Isatori /juice

Day 26 - off
Pancakes
Tofu/carrots/quinoa/hummus/veggies
Isatori/juice

Day 27 - urbanathlon 9.5 miles
Pancakes
Isatori bar/banana
Garden salad
Turkey/cod fish mix (buffet)

Day 28 - recovering
Pancakes
Isatori bar
Chicken salad/mixed nuts
2 turkey patties w/avocado
Yogurt

Day 29 - hurricane (stuck inside)
Pancakes
Chicken breast w/almonds
Carrots/hummus
Chicken with salad avocado
Juice

Day 30 -5 mile run
Isatori bar
Pancakes/almonds
Juice
Banana
Quinoa/asparagus/chicken/mixed salad

Day 31 - chest-2.25 cardio
Pancakes w/egg whites
Juice
Quinoa/asparagus/chicken
Isatori
Chicken breast.
Yogurt with hemp and chia
Mixed nuts

Day 32 month 2!! 7 mile run
Pancakes
Isatori bar
Banana
Almonds/Chicken/quinoa/salad
Yogurt

Day 33 -back
Pancakes/eggs
Isatori
Banana/nuts
Isatori
Boneless chicken
Isatori

Day 34 -off
Pancakes
Isatori
Mixed salad w/chicken and beets/carrots/etc
Isatori
Mixed nuts

Day 35 - legs/3.25 run
Pancakes
2 veggie burgers with mustard and some chicken
Juice
Chicken /juice
2 veggie burgers with mustard and some avocado

Day 36 -Deadlifts / 6.5 mile run
Pancakes
Eggs omelet w/onions tomatoes avocado
Juice /isatori
Peanuts
Mixed buffet with grilled chicken/broccoli rabe/carrots

Day 37 - chest/biceps
Pancakes
Isatori
2 veggie burgers with onions/ketchup
Juice
Isatori

Day 38 -travel
Pancakes
Eggs/juice
Isatori
Juice/nuts
Chicken/lentil soup.

Day 39 - travel
Eggs/pancakes.
Lentil soup
Yogurt
Chicken salad/edamame
Chicken wrap/veggies
Isatori

Day 40 - triceps
Pancakes / banana
2 veggie burgers
Isatori
Baked salmon w/guacamole & quinoa

Day 41 - rehearsal/travel :(
Pancakes/3 eggs
Chicken salad/edamame salad
Isatori bar
Bok Choy/squash/kale/chickpeas
Isatori

Day 42 - 18.2 mile run!!
Pancakes
Eggs/tomatoes/mushrooms/cucumbers with a banana
Isatori
Eggs/tomatoes/mushrooms/cucumbers with a banana

Day 43
Protein smoothie w/blueberries
Chicken salad/edamame/yogurt
Isatori/peanuts/banana
Chicken/asparagus/banana
Yogurt

Day 44 - 5 miles
Eggs
Isatori /yogurt
Curry chicken
Isatori
Chicken salad

Day 45 -
Isatori
Banana
Yogurt
Chicken sandwich w/wheat roll
Isatori
Isatori /peanuts
Turkey /quinoa/salad/chicken

Day 46 - 3.6 mile run/elliptical
Isatori
2 eggs/banana
Half wheat bagel
Flat bread chicken sandwich
Isatori
Isatori
Mixed salad/yogurt

Day 47
Pancakes
Isatori
Chicken salad
Yogurt
Peanuts
Mixed veggies/cheese

Day 48
Isatori
Banana/almonds/coffee
Yogurt
Banana
2 chicken legs
Sushi /edamame /seaweed salad
Isatori

Day 49 -13.1 mile run
Pancakes
Isatori
Chicken masala/jasmine rice
Mixed nuts

Day 50 -Deadlifts/biceps
Pancakes
Isatori
Chicken
Protein shake
Isatori
Yogurt

Day 51
Pancakes
Isatori
Chicken salad
Yogurt/banana
Isatori
Peanuts/almonds/raisins

Day 52 - 7 mile run
4 eggs
Peanuts/almonds/raisins
Isatori
Chicken/rice
Salad
Peanuts/almonds/raisins

Day 53
Isatori
Thanksgiving dinner
Cake :(
Soley turkey 2nd serving

Day 54 7.6 mile run
Turkey
Turkey
Raisins/chocolate :(
Turkey dinner w/some brown rice
Small serving of turkey. Lol

Day 55
Turkey /sweet mashed potatoes
ISatori
Small serving of chicken
Quinoa/squash burger an salad with chocolate martini. (Worth it!!)

Day 56 - squats
ISatori
Protein shake
Chicken with Spinach
Sushi brown rice (tuna & salmon)
6 eggs

Day 57 chest/bi
Pancakes
ISatori
Turkey /sweet potatoes
ISatori
Pastèl and nuts

Day 58 deadlifts/legs
Pancakes
ISatori
Quinoa w/egg whites
ISatori
ISatori

Day 59 - dips/biceps/traps
Pancakes
ISatori
Mixed salad with Tuna
I satori
Tuna salad & kind bar.

Day 60 - back/triceps
Eggs -half iSatori Bar
Protein shake
Yogurt/tuna salad/peanuts/kind bar
Egg whites/quinoa
Isatori

Day 61  - 5 mile run
Isatori/banana
Baked Chicken and beans
Quest bar and protein cookies/nuts
Juice/Greek yogurt
Isatori

Day 62 -delts/biceps
Isatori
Protein shake
Chicken
Isatori
Yogurt
Isatori

Day 63- 5mile run
Isatori
Isatori
Kind bar/green juice /1 protein cooking
Salmon burger w/no bun
Isatori

Day 64 -circuit upper body
Isatori
Protein shake
Cobb salad
Chicken Marsala /bread /veggies
Isatori

Day 65
Isatori
Eggs/feta/spinach - wheat bread :(
Salad and tilapia
Isatori

Day 66 biceps/barbell Deadlifts/abs
Isatori
4 eggs wheat toast
Isatori
Chicken
2 chicken burgers & yogurt with chia/hemp
Isatori

Day 67 -6.2 mile /abs
Pancakes
Isatori
Yogurt/trail mix
Asparagus mixed greens
Sushi w/brown rice

Day 68 - chest/traps/abs
Isatori
6 egg whites &1 whole egg
Isatori
Cod fish with veggies
Nuts/green juice
Isatori

Day 69 -  triceps
Mixed nuts
Isatori
Salmon w/Lima beans
Yogurt /mixed nuts /banana
Green Juice

Day 70 - 4.5
Isatori
Chicken thighs
Protein shake
Isatori
Tilapia with beets & rice
Protein shake (casein)

Day 71 -Deadlifts /light abs
Pancakes
Protein shot/cashews
Juice
Raw veggies/cheese/fruit
Protein shake (casein)

Day 72 - 6.3 mile run 1 mile elliptical /dips
Isatori
Isatori
Turkey mixed black beans/chickpea
Green juice

Day 73 5.2 mile run bi/obliques
Pancakes
Isatori
Chicken/veggies
Yogurt
Juice

Day 74 - 3 miles jog
7 egg whites/green juice
Isatori
Yogurt
Chicken breast/asparagus
I satori /small cup of green juice

Day 75 - day off
ISatori/green juice
2 eggs
2 corn tortilla with black beans/salmon
Peanuts
Mix of carrots (small cup of gluten free pasta) 4 small biscuits w/cheese (holiday party) no drinking :)

Day 76 9.5 mile Run
ISatori
Yogurt/banana
7 egg whites
Small serving of chicken
Juice
Mix platter of duck and veggies
ISatori

Day 77
ISatori
Pastelle(Spanish food)
Cod fish/baked chicken/beans/plantains
Yogurt

Day 78. -chest
Pancakes
Pastelle (Spanish specialty)
ISatori
Chicken
Yogurt
Isatori

Day 79  - 2.5 mile and pull ups
4 pouched eggs
Half baked chicken
ISatori
Whole wheat chicken sandwich
ISatori

Day 80 - 3.1 mile run
Yogurt/kind bar
Cobb salad
Greek salad
Deep dish pizza

Day 81
ISatori
Hummus wrap
Cheese mix with various sides
Salmon bok choy salad
ISatori

Day 82 - 2.5 mile run/chin ups
Trail mix/banana/ yogurt
Peanuts
Mixed salad w/chicken
4 turkey sliders and spinach salad

Day 83 -travel
Chicken/hummus sandwich on whole wheat
ISatori
Trail mix w/black bean chips
Yogurt/banana/ISatori

Day 84
ISatori
Yogurt/banana
Trail mix
Salad/small serving of pasta w/cheese

Day 85
Chicken Soup and a random egg
Lots of trail mix
Salmon squash and mixed salad(2 servings)
Baked chicken/soup

Day 86
ISatori bar
Christmas dinner (turkey, corn, beans and small portion of rice)
Slice of cake/chocolate raisins
Trail mix
Quest bar

Day 87
Soup
White meat chicken with veggies, and various Thai food
ISatori bar

Day 88 - biceps/traps
ISatori
ISatori
Egg whites
Various veggie/cheese/hummus/flaxseed chips
ISatori

Day 89 - chest
ISatori
Grilles chicken and guacamole
Peanuts/yogurt
Juice
Yogurt /peanuts

Day 90 - dead lifts/upper back
Pancakes
ISatori
Pastele
6 egg whites
ISatori
Yogurt /trail mix














Wednesday, December 5, 2012

Food For Thought

At times, you need to listen to what the world is telling you - Albert
Follow me on facebook - www.facebook.com/albertriverajazz

Saturday, December 1, 2012

The Curtis Brothers and I wish for World Peace, and it starts with our children

I was fortunate to work with the Curtis Brothers on a new record for the holiday season. It's an incredible album with so much music. The track I am on "Let Them Be Children" is an amazing song in the world of John Coltrane. I decided to create a music video for the song, since I was so pleased on how the track came out. If you like what you hear support the albums and the Curtis Brother's Record Label here at www.TruthRevolutionRecords.com
In listening to the song and know how all of us think, the meaning of the song took place. Just like many of you, I wish the world to be at peace. It's a simple idea, yet so difficult to accomplished. I've personally witnessed the power of music, so consider this our own fight against the destruction of war. I can only hope. And without further ado, Enjoy the video, feel free to comment and remember to share and like till your hearts content.