THE SHONTARIUS PROJECT

Video - My Final Interview (MaretHouse Fitness Challenge 2010)

2010-06-13T23:24:00.000-05:00

Weeks 11 and 12 Workout Videos / Highlights

2010-05-08T18:38:00.000-05:00

Week 11 Workout Video

Week 12 Workout Video

News Article

2010-05-07T13:00:00.000-05:00

Read the article I was asked to write about my experience in the 2010 MaretHouse Fitness Challenge:

Article: "The Shontarius Project"

Finishing Strong...

2010-04-30T22:33:00.004-05:00

As I expected, today was the hardest workout of the fitness challenge. It was a three circuit workout with exercises working upper and lower body. We started out with leg presses (25 reps), burpees with pullups (25 reps), seated wide rows (25 reps), pushups (50 reps in the first circuit, 60 reps in the second circuit, and 70 reps in the third circuit), dips (25 reps), gliders (30 seconds), stairs (4 reps - up and down counts as 1 rep), and box pushes (4 reps - down and back counts as 1 rep). At the end of the third circuit, I sincerely thought we were done. I collapsed to the floor. Then I heard this nice voice say ... "Nope, we ain't done yet. We got one more thing to do!" Could it be what I think it would be? Yes indeed. It was the "Calves of Death" exercise. We did this for 3 minutes. Afterwards, David (owner of MaretHouse Fitness) shared with me the upcoming "symptoms" of "Calves of Death," and I have a feeling that on Sunday or Monday of next week, I might not be able to walk. What a way to end the three months of training!!!

I stepped on the scale today, and I couldn't believe my eyes. During Week 12 of this challenge, I lost 8.3 pounds! I can't tell you how hard I pushed myself this week with extra cardio sessions combined with Lindy's strength training workouts.

At the start of the 2010 MaretHouse Fitness challenge, I weighed 302 pounds with 34.9% body fat. At today's weigh in, I weighed in at 266.2 pounds with 26.7% body fat. Over three months, I've lost 35.8 pounds and decreased my body fat percentage by 8.2% points. Next week, all of the contestants will do final blood work, body scanning and composition testing, strength and flexibility tests, and a Max VO2 Treadmill test to accurately determine the amount of progress made from Day 1. On Saturday, May 8, 2010, the winner of the 2010 MaretHouse Fitness Challenge will be announced at our graduation ceremony.

I want to thank all of you for your support and encouragement during these past 3 months. It is my sincere hope that this website has been informative, entertaining, and inspirational to all of you as you press toward your health and fitness goals.

Much Love,

Shontarius

One More Day!

2010-04-29T21:15:00.000-05:00

Dani (the trainer for the 6AM cardio group) came with the "fire" this morning. It was our last group meeting, and I think all of us (Me, Tori, and Jamie) gave it everything we had during the workout. We started out with doing tire flips, burpees on the tires, and leg kicks. Then, we did a set of squat jumps, jogging, and running backwards. When we went inside, Dani had us do a circuit of box pushes (2 reps), three stairs, and 30 second wall sits.

Dani was completely surprised when we gave her a special gift basket of "goodies" that will forever remind her of the 6AM cardio group.

I've never been a morning person, but I must say that each Tuesday and Thursday, I truly couldn't wait to wake up at 4:30am to see my group at 6am. I'm truly going to miss those workouts.

Lindy Is Awesome!

2010-04-29T12:54:00.005-05:00

Wednesday's strength training session was the 2nd hardest workout. I say it was the 2nd hardest, because I have one more training session with Lindy (a/k/a "The Princess of Pain") on Friday! I'm assuming that Friday's workout session will be the hardest.

Let me recap what happened on Wednesday. Before the workout, I told Lindy that since this is the last week, I wanted to increase the intensity. As a result, Lindy essentially condensed a 1 hour and 30 minute workout into a 45-50 minute timeframe. Here's what we did on Wednesday:

Leg Press (25 reps)
Run/Sprint down the parking lot sidewalk and back
Dead Lifts (barbell and weights) (25 reps)
Run/Sprint down the parking lot sidewalk and back
Shoulder Press / Lifts (barbell and weights) (25 reps)
Run/Sprint down the parking lot sidewalk and back
Pushups on medicine balls (1 for each hand - 25 reps)
Run/Sprint down the parking lot sidewalk and back
Lunges with shoulder press (barbell and weights) (down and back across the weight room area)
Run/Sprint down the parking lot sidewalk and back
Burpees (25 reps)
Run/Sprint down the parking lot sidewalk and back

Completing all of these exercises was just the first circuit. We did three more circuits, making it a total of four circuits! (Due to time, we ended on pushups during the fourth circuit). Also, if you notice from the description above, there was no rest between each exercise. For example, once I finished with leg presses, I had to get up and run/sprint down the parking lot and back. Then, it was on to the next exercise, run/sprint, next exercise, run/sprint, and so on. At the end of this workout, I was so tired that it felt like my tongue was dragging on the floor.

I am so blessed to have Lindy as my trainer. What I like about her training style is that she is first and foremost focused on results. She's not concerned about anything else except helping you achieve your goals. As a result of the above workout, I lost/sweated off 3 pounds. Second, she will push you out of your comfort zone. If you would have told me three months ago that I would have been in enough shape to be able to complete the above workout, I would have told you that you are crazy. Third, she instills confidence in you during your workouts. The fact that she designed this grueling workout for me let me know that she believed I was capable of doing it. That motivated me even more to not quit during the workout session.

I feel really good about what I have been able to accomplish during this challenge. I feel better, I feel stronger, and I can definitely see changes in the way I look and how my clothes fit. A major reason for this is Lindy. So, if you are serious about making a fitness lifestyle change and you are ready to take the first step, call up Lindy at MaretHouse Fitness. If you do what she says, you'll get the results you want. It's that simple!

Updated Picture 2

2010-04-28T23:42:00.003-05:00

Hi All!

Here's a picture of me on Day 2 of my student's presentations. I'm wearing another suit that I haven't been able to wear since 2003.

I can't tell you how good it feels to be able to fit into these suits again. Not only has this boosted my confidence, I'm also thankful that I don't have to buy another suit. Well, perhaps I will since I'm just getting started on my overall fitness goal.

Picture taken by Brian Bunyard.

A Food Revelation...

2010-04-28T23:41:00.000-05:00

I was planning out my meals for today, and I realized something very interesting. The key item that I am really trying to watch in my diet is my sodium intake. According to my chart, one's sodium should be limited to less than 2300mg per day.

For today, I planned on having some fresh, sliced rotisserie chicken deli meat and some lean ground beef (93/7). Let's compare the two items:

Rotisserie Chicken Deli Meat (4 oz)
Calories: 120
Fat: 0
Carbs: 0
Protein: 26
Sodium: 800

Lean Ground Beef (93/7) (8 oz)
Calories: 320
Fat: 16
Carbs: 0
Protein: 44
Sodium: 170

When I compared these, I noticed that I can consume more calories, more food, with a smaller amount of sodium. I need more calories since I've put on more muscle.

Updated Picture and Workout Tip

2010-04-27T20:38:00.002-05:00

See the picture below taken by one of the coolest guys I know, Brian Bunyard, on 4/27/2010.

On my Sunday, April 25 post, I wrote about how I haven't been able to wear my business suits since 2003. Well, here's a suit that I wore tonight for my students final presentations for their class. Keep in mind, I haven't worn this suit in a long time, but as a result of the MaretHouse Fitness challenge, I can fit into it easily and comfortably.

Here's a workout tip for everyone. If you are like me, cardio can sometimes get really boring and mundane. Consider spicing it up through interval training. Interval training means that you switch up the intensity at certain periods of the workout. For example, let's say that you are going to walk for 30 minutes. Instead of walking for 30 minutes straight, think of breaking up the workout into 3 minute stages. Within in each stage, you could power-walk for 2 minutes and then run, sprint, or jog for 1 minute. You would repeat this sequence during the entire workout. It will make the time go by faster, you will elevate your heart rate, and you will burn more calories.

Good AM Cardio Session

2010-04-27T09:39:00.000-05:00

This morning's cardio workout was intense. We did a circuit of burpees on the tires (20), medicine ball throws (25), step ups (100), and squat jumps (15). We had to do each exercise/sets three times. I really pushed myself to go with as few amounts of rest in between each circuit. The final 15 minutes of the workout was the elliptical machine (interval training). As each day goes by, I'm pushing myself harder and harder and harder. Three days left!

Navy Seal Pushups....

2010-04-26T20:28:00.000-05:00

With this being the last week, I had a feeling that Lindy was going to increase the intensity of the workout. I was right. The first circuit consisted of pushups (as many as I could do in 1 minute), seated rows, Navy Seal Pushups (more on this later), and 3 stairs. The second circuit consisted of situps/crunches (as many as I could do in 1 minute), barbell chest presses with squats, 1 minute on the "weird ball" (you know what I'm talking about), and side lunges.

I thought that the olympic ring pushups last week were hard, but leave it to Lindy to come up with another way to make it more difficult. Lindy introduced me to Navy Seal Pushups. Here are the steps:

1. Stand with a dumbbell in each hand.
2. Bend over and place your hands in a pushup position while still holding on to the dumbbells (dumbbells are on the ground).
3. While balancing with both hands on the dummbells, straighten both of your legs back. You should now be in a traditional pushup stance.
4. Do one pushup.
5. Balance your body on one hand/dumbbell, and with the other hand, lift the dumbell to your side and back down to the floor.
6. Repeat step 5 but with the opposite hand.
7. In a hopping motion, move your legs/feet towards your hands (resembling a deep squat motion).
8. Stand Up.
9. Do Two shoulder presses (above your head) while holding the dumbbells.

Here's the kicker. Doing all 9 of these steps counted as 1 repetition!
ONE REPETITION!
I had to do 15 for each circuit!

I'm Pumped!!!

2010-04-25T22:24:00.000-05:00

So, I'm planning out my week, and I realize that I have some important functions which will require me to dress business professional (Coat with matching slacks, etc.). I found a suit in my closet that I haven't been able to wear since 2003, and I thought that I would try it on. I was shocked to see that I could fit into the suit. I pulled out three other suits, and I could fit into those as well. Well, that's one less wardrobe item that I have to buy! I can't tell you how pumped I am about that.

I went to the gym today and worked out for 45 minutes. I started my workout by doing as many pushups as I could do as fast as I could. Then I powerwalked on the treadmill for 45 minutes. After this, I ended the session by doing another set of pushups (as many as I could do before getting tired).

Once again, I can't tell you how pumped I am about this week!

Reflections....

2010-04-24T22:17:00.002-05:00

Today's Saturday group workout was different. We went to Grand Station and played Lazer Tag and Bowling. Now, some of you might be thinking..."How can that be considered a workout?" Well, when you play Lazer Tag at Grand Station, it will definitely get your heart rate up (count that as cardio). And, I would argue that bowling is a form of strength training! This was a perfect way to end our Saturday group meetings, and it was good to see both the contestants and the trainers having fun.

I have to be honest that as I am writing this post, I'm a bit emotional. Yes, it's possible for a 274.5 pound 34 year old male to get emotional! I reminisced back to our contestant orientation day, and to see how far we all have come and the progress we have made to this point is unbelievable. To know that we will forever share this life changing experience is wonderful. It's something that I wish all of you could experience or have. All of us have worked so hard these past 11 weeks, and it was really good to see us all together again having fun. We won't see everyone again until the graduation ceremony on Saturday, May 8.

I put down some of my thoughts and reflections about each of the contestants and my experiences with them (I hope that they read this post):

Jackie: Her ability to make me laugh through her creative blog titles. Talk about an attention getter. (I'm still laughing!!). You have been through so much these past couple of weeks, and you have not wavered. You have stayed true to the game. You are a true competitor, and I respect that.

Rebecca: I admire your drive, your competitive fire, and your work ethic. Also...how in the world did you hit Three - 3 pointers in a row in that game of HORSE? Remind me that if there is another opportunity to compete against you in a game of HORSE to not bet any money!

Jay: I wish I would have had more times to talk with you, and I wish I would have known sooner that we belong to the same fraternity (1111119...06 - A Phi). Holla at a brother!!

Tori: Her kind spirit, her determined attitude, and her bright smile at 6AM on Tuesday and Thursday mornings. We still have to get revenge on Dani for scaring us that morning while we were talking and power-walking. Also, thanks for helping me up after my unintentional "gymnastic" move during the soccer game!

Jamie: One of the most outgoing, hard-working, and funnest people I know. You crack me up with your workout grunts, your dancing, and your picture pose on the computer at THE DOME. I look up to you and admire you for being such a great role model, professional, husband, and father.

Week 12 officially starts for me tomorrow (Sunday, April 25, 2010). For this last week, I'm going to give it everything I got.

Woo Hoo!

2010-04-23T22:33:00.002-05:00

Well, I was wrong. Today's wasn't "Calves of Death." But, I was told that it is coming next Friday, the last day. What a way to end 12 weeks of working out with an exercise that makes you unable to walk. Then again, it's good that it wasn't today since we have group cardio tomorrow.

Today's workout consisted of three circuits. The first circuit consisted of leg presses (with six plates on each leg), front leg lunges with weights (2 sets), then a combination of 3 stairs-push treadmill for 30 seconds-3 stairs. The second circuit consisted of pull ups using olympic rings, machine rows, and side steps on the squishy ball thing for 1 minute (sorry...don't know the official name of it). The third circuit consisted of pushups on the olympic rings (while feet were on a box step), machine chest press, and a burpees-pull up combination. The pushups on the olympic rings were extremely difficult. You really have to stabilize all of your muscles. I can't believe that after these weeks that I have developed enough strength to do those.

And now...for the most exciting news. I dropped 3.5 pounds this week (I'm now at 274.5 pounds), and my body fat is now 28.4% (almost a 1% drop from last week). Lindy showed me some measurement changes from Week 1. For example, during Week 1, my waist measurement around my belly button was 53.5 inches. Now, the measurement is 46.5 inches.

Finding out that I reached my goals for this week and to be reminded of my progress since Week 1 was a good and positive way to transition into the final week.

Weeks 3-10 Workout Video Highlights!!!

2010-04-23T12:33:00.003-05:00

Is Today "THE" Day?

2010-04-23T12:15:00.002-05:00

I am nervous like you can't even imagine. I was told on Monday of this week that "Calves of Death" is coming soon, and that it will occur on a Friday in order to allow recovery time. Well, there are only 2 Friday's left including today. Therefore, through the process of elimination, my educated guess is that "Calves of Death" will be today.

It is amazing that every trainer I have asked about this will exhibit a look on their face (as if in pain) from the sheer mention of "Calves of Death." Yet, they won't tell me what it involves except for the following.... "After doing them, you won't be able to walk." If this true, then I better learn how to walk while doing a handstand!

45 Minutes

2010-04-22T22:50:00.001-05:00

Today was another 2 a day for me. This morning at 6AM, it was just me and Jamie. We started out with 15 minutes on the stair climber and then 15 minutes on the bicycle. Then, we went outside for two circuits. The first circuit involved lifting this heavy bar like we were dead lifting. Then, the second circuit consisted of heart accelerators (mountain climbers, jumping jacks, and knee highs). The heart accelerators at the end were tough, and Jamie and I were tired.

Later on today, I did an extra cardio session at the gym. Dani is always talking about increasing the intensity when the routine gets boring. So, I got on the treadmill and did the interval training program for 45 minutes instead of the usual 30 minutes. There were a few times that I broke into a light jog.

I'm looking forward to tomorrow's weigh-in. I really hope I post good results. I'm not going to repeat last Friday's "emotional roller coaster." My goal is for my body fat percentage to go down in the 28% range.

Creative Pushups!!

2010-04-21T21:13:00.001-05:00

Well, today's wasn't the dreaded "Calves of Death" exercises, but they should have called today's workout the "Biceps/Chest of Death!" Today's afternoon strength training was all upper body. The first circuit consisted of "creative pushups" (I'll explain more in detail later) rows, rope pulls, rope waves, and 4 stairs. The second circuit consisted of more "creative pushups", chest presses, and a bungee rope with box pushes.

OK...the first set of "creative pushups" went like this. Lindy placed two somewhat underinflated medicine balls on the ground. I had to balance my right hand on one ball and my left hand on the other ball while doing 20 pushups. This was so much harder, because you have to stabilize your arms the entire time. Otherwise, you will fall. Very, very difficult. The second set of "creative pushups" went like this. Lindy had me to place my hands on the ground while placing both of my feet on a large Yoga Ball while doing 20 pushups. The challenge with this is that you have to use your abs to stabilize your feet on the Yoga Ball. Even more difficult. The third set of "creative pushups" consisted of having my hands on the ground and placing my feet on the large Yoga Ball. But before doing a pushup, I had to do a knee crunch/roll-in. I could only do about 2 or 3 of these before I reached failure.

By the end of today's workout, I could barely feel my arms. That's supposed to be good, right...?!!

Walk It Out * (now walk it out) * Walk It Out * (now walk it out)...

2010-04-21T10:53:00.002-05:00

Today is a 2 a day for me. I woke up this morning, and I decided to go to the gym. I walked for 30 minutes on the treadmill. I increased the intensity by programming the machine on a weight loss routine with a steep incline. At first, I thought about trying to walk or run for about 45 minutes to an hour, but then I remembered that "Calves of Death" is coming soon. It could be during today's afternoon strength training workout or on Friday. I figured that I would save my energy!

I was surprised to see that I burned just as many calories on the treadmill as I typically do on the elliptical machine. During the time I was having a lot of difficulty with my knees, I tried to stick entirely with the elliptical machine due to how easy it is on the joints. Since then, I've learned how to minimize the impact on my knees with any exercise I need to do. I think in the future, I will try to do a 1 hour workout (30 minutes on the treadmill and 30 minutes on the elliptical machine).

A Weight Loss Wardrobe Fashion Tip...

2010-04-20T19:49:00.003-05:00

We had a great time this morning at the 6AM cardio workout. We started off with 20 minutes of interval training on the treadmill. Then, we went outside to do a circuit of exercises with medicine balls. When we came back inside, we did a circuit of mountain climbers and burpees. Then, the final circuit consisted of 2 sets of stairs and 30-45 seconds of wall sits.

So, I got a fashion tip for all of you who are struggling with non-fitting clothes and accessories due to weight loss. As I have said earlier, I am going to have to get new clothes due to my weight loss and body composition change. I have been having trouble lately with my belts, because I am at the tightest belt loop hole, and it's still not enough to hold my pants up. One option was to buy another belt, but they are too expensive. I did some research on the internet, and I found that I could make new belt loop holes by buying a leather hole puncher. I bought one yesterday and made the new holes in my belts. I am ecstatic!

If you don't know what a leather hole puncher looks like, click on the link below:

C.S. Osborne 223 Revolving Leather Hole Punch, Multi-sized

I Need A New Wardrobe...seriously!!

2010-04-19T19:32:00.000-05:00

Today's strength training workout focused entirely on legs. The first circuit consisted of step ups (with dumbbells), leg presses, lunges (with barbell weight on back), side steps on the "weird" squishy ball thing (I don't know what it's called), and 5 stairs. The second circuit consisted of hamstring curls, side lunges (2 times), and burpees.

During one of the circuits, Lindy told me to get ready for the "Calves of Death" exercise. She said that it is coming soon, and that after doing them, you won't be able to walk. WooHoo! (I'm saying this in a sarcastic tone of course!). I just love how Lindy lets me know what is coming but doesn't tell me when it is coming.

When I got dressed after the workout, I noticed that my pants are fitting a lot looser. I am out of clothes, because I don't have anything smaller than what I am wearing now. So, I definitely will need a new wardrobe after this challenge is over. So, if any of you reading this blog is a clothing designer or a manager of a clothing retail store, and you want to donate an updated wardrobe as a method of advertisement or endorsement, I'm all ears!!!

I Broke My Grill...AGAIN!!!

2010-04-18T17:11:00.000-05:00

On my Monday, February 15, 2010 post, I talked about how I broke my George Foreman Grill, and I had to buy another one. Well folks...it happened again this weekend.

This was the model I had the first time (click on the image below for details):

I caught a sale on a different grill model that has a bigger surface area to grill and is way cheaper (50% off regular price -- can't beat that!) (click on the image below for details):

The moral of the story: Always keep your receipts!

Facing Reality / Staying Motivated...

2010-04-18T15:15:00.004-05:00

It really started to hit me today that there are only 2 weeks left in the challenge. So much of my time has been invested into this, and a big part of me doesn't want it to end on April 30. I wish that there was more time. But I am facing reality that after this challenge, a lot of the structural accountability aspects of this fitness challenge (i.e. blogging on the website, submitting a food journal to my trainer each day, showing up at each workout) will be gone. At that point, it will be entirely up to me to continue this fitness journey.

As of now, I am beginning to plan my life after the fitness challenge is over. The biggest thing that I am focused on now is motivation factors. When I started this challenge, my primary motivation was external factors (i.e. getting in shape and getting healthy because other people wanted me to or because they depended on me). Then, I asked myself this question, "If nobody else cared if I was healthy or unhealthy, would I still be motivated to stay in shape?" Now, I'm starting to realize that I need to shift my primary motivation to be based on internal factors (i.e. doing it because it is important to me or to set personal goals). While external factors are a good way to get you started, it is the internal factors that will keep you motivated.

So I want to encourage all of you to find an intrinsic reason to stay motivated as you continue your fitness journey.

Saturday Group Cardio (4/17/2010)

2010-04-17T18:58:00.003-05:00

For today's group cardio, it was only me and Tori. Ben was our trainer. We spent the first 30 minutes of the workout walking. We walked past a Popeye's Chicken restaurant that I used to frequent VERY often with a friend of mine. It smelled so good, but then it was also motivation for me to walk faster!

When we returned to the gym, we did medicine ball kicks, tire jumps, a set of wind sprints, cardio kickboxing, and a circuit of flutter kicks outside. When we returned inside, we did ITC training (I think this is what it's called). We had a series of exercises (jumping jacks, pushups, mountain climbers, running in place-regular, and running in place-high knees). Ben would call out the specific exercises, and we had to switch to that exercise immediately. We would do it until Ben called out a different exercise or until he said stop. Overall, it was a good and productive workout.

We have one more Saturday group cardio session next week.

Emotional Roller Coaster Friday!

2010-04-16T18:46:00.001-05:00

In my February 18, 2010 post, I talked about the importance of focusing on fitness and how you look versus how much you weigh. This was ever so true after what I experienced at today's weigh in.

If you have been following my blog, you will know that I have worked out twice a day for 3 days this week. I've been really pushing myself in advance of today's weigh in. As a result, I was really expecting a good number for this week. While my body measurements in my chest, arms, and waist area improved, I was disappointed that my weight was 280.5 pounds (a 0.5 pound increase since Monday's weigh in), and my body fat percentage was 31% (a 0.4% increase increase since Monday's weigh in).

My first reaction was "Are you kidding me. I worked extra hard this week!" Nevertheless, to say that I was angry and disappointed was an understatement. Therefore, I channeled my frustration and anger during the strength training workout. Lindy encouraged me to not get discouraged but to keep on pressing through. I told her that I honestly didn't know what happened. I said that I hit my caloric numbers, I was drinking a lot of water, and I was working out more than I have in the past. We then took my measurements again. After the workout, my weight was 278 lbs (a 2 pound decrease since Monday's weigh in), and my body fat percentage was 29.3% (a 1.3% decrease since Monday's weigh in). I was shocked and happy at the same time. According to David, owner of MaretHouse Fitness, all the excessive water I drank today skewed my measurement numbers (weight and body fat percentage) when I was being tested. I learned that it is possible and quite normal to lose a lot of weight, which could be water weight, after a hard workout.

Today's experience reiterated the point of focusing on fitness rather than weight, because your weight can fluctuate due to a lot of things (water, food eaten, etc.). I think that we as a society are so focused on weight, and if it isn't where we want it to be, we get frustrated, angry, and discouraged like I did today. The danger is that we could easily decide to give up or not to push ourselves in future workouts as hard as we should.

So, once again, as I said on February 16, 2010, focus on fitness and how you look versus how much you weigh. Today's experience reminded me of this important point.