Day 2 Walking the Walk

I am pleasantly surprised that I have only minor caffeine withdrawal symptoms,(slight afternoon headache).   I have cut from my normal SB Venti w/add shot (called a Red Eye in SB lingo) to one cup of homemade organic coffee and a 2pm shot of Sencho shot (Green Tea) unsweetened of course. The green tea is a good substitute for weening off of the crazy caffeine levels I have been partaking in and provides 152mg of Catechin Tea Antioxidants to help repair the damage I have done to my system. 
Whether I am preparing a program for myself or a celebrity client of mine, or setting up a new business venture I always follow the same process.  1. Begin with the end in mind. "Ask what do I want the end result to be?" 2. Assess current situation. In this case strength test, measurements, nutritional assessment  3. Goal setting 4. Make a plan.  5. Execute the plan
Let's talk big picture for a second (Step 1. Begin with the end in mind). 
The end result I am looking to achieve is as follows;  In the next 60 days I will  reduce my current body fat while maintaining my current Lean Body Mass (LBM). Improving my energy levels and over all health by implementing a satisfying healthy plant-based diet that gives me energy and vitality. I will increase my current strength levels by following a program of 5x per week of MBG classes both on my own and with the MLC (Monkey Love Crew) with daily Eichens yoga (Beginner Sequence).  I will know I have achieved these results when:
The Goals:
1. I have completed my transition to a Plant Based Diet, removing coffee and processed sugar.
2. I have completed the 100 yard Power Wheel Challenge easily in under 2:30 sec.
3. I have walked on my hands for 5 yards with control. Handstand Walk 5 yards.
4. I have completed 4 Ring Muscle ups with flow and correct form maintaining my false grip.

Ok, so you will notice that I am painting a picture for myself with some realistic goals that fit our S.M.A.R.T. plan.  Specific, Measurable, Attainable, Realistic, and Timely.  They goals are presented in a positive and present tense as if I have already achieved them and they are specific all very important aspects of goal setting.  Also, I am combining a couple of steps here both 1 & 3.  I will be doing measurements tomorrow with Dave and Dixon (the spudboy) as well as our fitness assessments. I will let you know the results tomorrow. 

The MBG3
MBG 1: Training
Update; yesterday was not a complete day off as expected.  I got a call from PappyDog that the NOHO Dog Brothers were training at Gokor's Hayastan Grappling Academy and since I love training/learning I jumped at the chance.  We did 1.5 hours of training in various aspects of Kali Tudo or DBMA (Dog Brothers Martial Art) including basic striking patterns w/sticks, clinch work w/sticks, combining stick striking and combatives (punches & kicks), ground work w/sticks and knives (puts a whole new spin on grappling) and finished with basic throws from the clinch.  Good time had by all and about 5lbs of water loss from good hard training.
Did a great Body weight Endurance workout with the MLC (Dixon, Jarretta, Brianna, Sasha & Kristine (TKHO) in attendance Nick and A.J. had excused absences for work.  Eve the second Robo-Chick (Eve & Jarretta) is on the road with Carrie Underwood as of today and was missed as she always makes us (ego driven males) up our game to save face. We did 20,30,40,50,40 of 1. Med ball sit ups 2. Skaters 3. Log Jump 4. Wall Ball 5. Burpees  this workout for a BW workout is a butt kicker it took us 40 minutes to get most of the way done (Dixon & Kevin), Jarretta and TKHO crushed it and completed an additional rounds of  30 & 20.  Bad Asses!!

MBG 2: Restoration
ES Yoga
1 round of the Beginner Sequence, helped to open up by low back which was sore from the throws of the previous night.  Felt good and opened up after as usual.

Sleep & Meditation
30 min of meditation last night followed up with some reading of "Zen and the Art of Recovery". Sara (Dixon's dog which he rescued from near death with the help of A.J.'s wife Stephanie) joined for the meditation.  Not sure if she has as hard a time letting go of her attachments as I do, well except her favorite toy.  Had a great sleep and a lie in to 8 am my normal wake up is 6 so that felt great today.

MBG 3: Plant Based Nutrition
Breakfast: Home made Coffee 1 cup and 15.2 Fl oz of Essential Greens drink

Post workout snack: Essential Greens Drink and 1 piece of Ezekiel bread w Barney Butter (almond)

Lunch:
Had lunch with Dave to discuss MBG Moorpark daily plan salad from Champagne.

Dinner:
My usual Jethro bowl of salad and steamed veggies. 

Tip when getting off of processed sugar a good substitute are dates they satisfy the sweet tooth in a much healthier form.

Overall feeling very good and optimistic about the fast "looming" ahead.

Take Care and be safe brothers and sisters,

Kevin

Getting is all started MBG3 "Walk the walk"

First Blog, Day One, No pressure!  Started this morning with the usual rush to get the girls (daughters Alyssa & Ashlyn) for any of you parents out there you know how much "FUN" it can be getting two teenagers out of bed and off to school. Monday traffic was light for a change and I actually to them to school on time.  For those of you who don't live in L.A. that is no small feat. 
I am going to be sharing the process of my transformation from Body Builder diet to Plant Based over the next 60 days along with my daily training (The MBG3: Whole body skill training, Eichens Yoga & PB nutrition). 
I co-own with partners Dave and Justin, the only Monkey Bar Gym currently on the west coast (www.monkeybargymla.com)  We recently had a visit from the founder of Monkey Bar Gym - Jon Hinds and after presenting two very successful seminars took the time to present a challenge to us.  The challenge Jon presented was for us to do a better job of "Walking the Walk"  meaning he gave us what I call the "Come to Jesus meeting.  We have all been working toward following the MBG3 some with more success than others (big props to Justin), me however not so much.  I could give you the excuses and the justifications but feel it would be better to say that I have been resistive to change really because of prior programing (30+ years of bodybuilding nutrition & classical nutrition education).  Being a fitness professional & workout enthusiast since I was a kid, I have been exposed to more than my share of nutritional philosophies.  This in addition to my own research and schooling has been the justification for my resistance to the third of the MBG3.  This blog represents my first step toward the RE-education of a bodybuilder. 

The MBG 3:  (Whole Body Skill Training, Eichens Yoga & Plant Based Nutrition)

MBG 1:  Training
Monday is an off day for training since we are just coming off a CRAZY week at the gym (seminars, lecturing at Moorpark College and CLU, 4x workouts and the start of the 60 day challengers.   Usually, Monday is my DBMA (Dog Brothers Martial Art) training day with the North Hollywood Dog Brothers check out www.dogbrothers.com.  The gathering of the pack was yesterday and all the NOHO Dogs represented!!  Accordingly, no training today.
Just did the DBMA warm up and practiced some basic single and double stick techniques (30 min total)
Purchase the new Vibrams for outdoor running I might as well ditch the running shoes too while I am walking the walk.

MBG2: Restoration
ES YOGA:
Beginner sequence 2x and then taught A.J. some poses with cueing for his low back issue (bridge and supine mountain).

SLEEP:
I was fortunate to get good sleep (a key recovery element) last night. I will share my sound sleep E-book and MP3 for you in the future.  As well as my E-book on Jet Travel.  

MBG3: Plant Based Nutrition

Since I am not due to start the "Fast" portion of my plan until Thursday pm I have put myself into a weening mode.  Cutting coffee intake ( a must before a fast or you will suffer BIG time), I have already cut out my arch Nemesis (Chocolate)  it became a major comfort food during my recovery from Thyroid cancer a number of years ago.  Oh yes, I guess I should tell you about my medical history at some point and my thyroid or lack thereof. 
Breakfast: Home made organic coffee 1 cup, 15.2 FL OZ of Evolution Essential Greens drink and Organic Green Superfood Bar from Whole Foods. 

Lunch:  15.2 (yes, .2) Essential Greens drink and Green Tea (to avoid a caffeine meltdown and to protect those around me)  sm. Bag of Almonds, 5 figs

Dinner:  Will be another Essential Green drink and a "Jethro" (think Beverly Hillbillies) bowl of salad with veggies. 

Overall feeling good about the process and have only a minor caffeine headache, let this be fair warning to those to choose to come close Kevie gets a little cranky until he gets through the caffeine & sugar blues.

Take care brothers and sisters,

Kevin