This news report shows one of my goals from a lifetime ago: http://www.youtube.com/watch?v=S3lEEaRs5bA&list=LLfYVihEINqMbV7NqQBdvlMA

Indy highlight

Inspiration

FITNESS:

Been here in Cali almost 2 months now.  Still haven't stepped into a gym.  First time in 22 years! I haven't touched a bar- the strangest thing is NO BENCH PRESS!  Haha!  The bench has been my staple, my benchmark (see that?), and quite often- a competitive event since I was 15.

I've been training in the back yard, in the garage, at the beach, at the playground.  I use a pair of dumbbells which only go up to 55 lbs, a TRX hung on a huge tree, or most often just body weight exercises.  I've been running a lot- for me anyway- pretty much every day.  I ride the bike quite a bit also, not very well, mind you, but for transportation to meetings and auditions within a few miles of the house.  Twice a week, I've been riding a couple miles away to "the steps," a couple different locations where the grade and number and beauty all combine into a gorgeous and strenuous workout- and then ride home with rubbery legs shaking the whole way.

It's been great.  A lot of the time I can incorporate the kids, which they love.  Not them doing the exercises, but them playing alongside me and then hopping on their bikes for the running portion of the session.  Also, Juice is making an incredible comeback (not surprising!) now that baby Rose is almost 3 months old- so she is training with me a lot and already looks amazing.  I'll always be in awe of her- and all women for that matter- in how their bodies can change so dramatically and then get back into such great shape!  As a personal aside- I love working out with her: quality time, encouraging each other and helping each other improve.  It's often funny, it's bonding to struggle through challenges together, and I think it's quite a "turn-on" (sorry, too much info? ha!).  

My fitness level is pretty good.  Not olympic-level, heck, maybe not even middle-school level?  But, I feel great, look the way I need to for the showbiz life I'm trying to live, and I never feel like I'm wasting time or money going to facilities or buying equipment, etc.  I'll keep pushing to try to be ready for whatever might come my way.  Train for the unknown.

Remember: I'm not saying this kind of training plan is for everyone- I'm only saying that this is working for me.  It's a refreshing, liberating way to train outside and get lean and mean while taking a break from pushing around heavy weights.

NUTRITION:

Pretty much the same.  I often get asked about what I eat, and it's no secret- here are the basics of Mon-Fri (changes sometimes, but usually pretty much boring and the same).  Please know, I'm certainly not a nutritionist, this is just what works for me:

• 2-3 eggs in a bowl with natural plain oatmeal
• pre-workout drink and vitamins, handful of almonds and peanuts
• post-workout protein shake
• banana and natural peanut butter
• half pre-workout drink before afternoon session
• post-workout protein shake
• dinner: plain spinach and greens salad with some kind of lean protein
• sometimes: evening snack, almonds, peanuts, or popcorn cooked on stove in olive oil
• pre-bed drink (mainly aminos and ZMA)

Weekends are very similar, with the possible addition of some red wine and dark-chocolate covered almonds (drooling on keyboard).  If we go out to eat- some common selections are chili, fish, cobb salads, or -if I'm really lucky- a filet mignon and broccoli...  Haha yes dork.  Simple pleasures...

That's it guys.  A quick answer to the queries I've gotten lately about my own training and nutrition.  No secrets, nothing all that scientific.  I have no letters after my name (not even a Jr. ha)- it's just what I have found works for me right now, after a lifetime of trial-and-error.

Remember the idea: we are never close to perfect, but we are always improving....   

Come to think of it, I think I learned in one of my police academies that there are a list of "top stressors" in life, and if any of these occur, you might want to take some days off the street to compose yourself so you can be safe and focused.  I remember the list looking like this:

• new baby 
• moving out of a house 
• relocating 
• changing careers 
• losing a family member (The Sugar Tribute: http://www.youtube.com/watch?v=EaxtQ8_rOBw)  
• dropping everything to chase a crazy dream (ok, I just added this one) 

Haha, so, even though we have had all of these in the past few weeks, we are happy and healthy!  I'm writing this from Santa Monica, so how bad could it be, right?  Here are the broad strokes:  we were very fortunate to be able to sell our house, receive a Leave of Absence from the department, and find a great little place to live not far from the ocean.  We have been thinking about and wanting to do this for ages, but it just came together frighteningly quickly.  Basically, it was time to go after the dream of being in movies and film full-time.  Yes, I'm an idiot.  But, I realized that I couldn't afford to wait and risk regret.  I'm 36 years old- and the older I get, the more the fact sets in upon me that our time here is limited.  Get busy living, or get busy dying.  Every man dies, but not every man really lives.  (Please insert your own cliche which helps justify my craziness here.)

Seriously- I really could not handle waking up at 50 years old and wishing I had given this a shot. No regrets.

So, I have gathered my head shot, resume, and had a good friend help me with an Acting Reel.  Here it is, if you need a diversion: http://www.youtube.com/watch?v=T2bEHKOXiO4  or on vimeo: https://vimeo.com/51281848  

Listen- clearly, Daniel Day-Lewis, Joaquin Phoenix, and Robert Downey Jr have nothing to fear.  :)  But, action, sports, fighting, even comedy- that's stuff I can do.  We'll see if anyone lets me in the door.  As always, I'll just work as hard as I possibly can to make sure I'm ready if I get a shot...

In the mean time, Juice and I committed to enjoying our first couple weeks out here.  It has taken some time to get settled, and it's considerably harder with 4 kids in tow.  As an aside- my wife is still my hero and my kids amaze me through all of this- I absolutely do not deserve them. Grateful.

Here are some California observations thus far:

• We are the only ones without a mercedes or porsche. I saw a convertible Lamborghini at a car rental place.  And a $160,000 Mercedes at the dollar store.
• Why are dogs welcome inside everywhere?
• I smell weed. A lot.
• Transients.  Everywhere.  But why wouldn't you?  I can't imagine a better place to be homeless.  I imagine a handful of these guys are retired, living off of a fat 401K, and it just makes financial sense for them to move out here and sleep by the beach every night...
• Kids- we have 4, yes, we have our "hands full."  We are like a different species with all these kids.  People here are flabbergasted when they see us...  :)
• No plastic bags. And if you don't bring bags with you to the store, you have to pay for paper bags.
• I'm pretty sure our Yukon XL is the largest vehicle in the state.  I feel like a bull in a china shop.
• Beauty everywhere you look.  Every time I go outside, I am reminded why SO MANY people live here.  It is gorgeous.  We are not far from the ocean, but even without all the glory that the sea brings, the weather is like a daily gift after living through AZ summers and Chicago winters.  Our rental house has a great yard in the back, with fruit trees and flowers and green grass. I don't know how long we will be here, but I vow to notice it and enjoy it each day, and never take it for granted.

p.s. The one thing we wanted to do for our kids when we got here, was go to Disney.  Actually, I misspoke there, I shouldn't say that I wanted to "go," since I really don't like millions of people and children all being in the same place surrounding me and trapping me and eating and drinking and spilling all around me. But we really want to bring the kids there- I mean it's the happiest damn place on earth.  And they deserve to go- we have never been- and they have been so incredibly good and flexible with all the changes around them.

So, after Sugar, my best friend of 12.5 years,  passed away a couple days ago, we decided to cheer everyone up by planning a trip down to Anaheim.  So, we are going on Tuesday and Wednesday. We are trying to do it all, staying at the Grand Californian and making the most of it-- so hopefully I don't have to go back...  Hahah what a Disney grinch...  

I love beer.  Not just because I'm Irish-American.  Or because I was a soccer player for almost 25 years.  Or that I lived in Germany. Or because I'm a cop (for a few more weeks anyway?). But I guess it's a combination of all that.  At any rate, I am one of those folks who loves the taste of beer.  And, at the risk of showing a long-haired ponytail sensitive side, I love red wine also. 

However, this August Challenge- #AccountabilityAugust as it has been dubbed by a fellow fitness nut- has been about changing some things and establishing new habits.  For me, one of those changes was to stay away from any alcohol.  And listen- if you drink, cool. I'm NOT condemning or judging or anything of the sort- God knows I gave that up years ago.  But, personally, I just needed to make sure I could still do life without it.  Not to mention- I have learned that my body doesn't know what to do with beer or wine after it's consumed, and thus promptly gives me the finger by turning it into fat.

So, I need to celebrate with you that it has been 31 days without any booze!  There were a few challenges, of course.  Dinner at Gordon Biersch Brewery, watching the Olympics with my old man, running into the Quick Trip for a treat for my family, watching a stupid-cool action flic like "Battleship."  These, among other temptations, are all places and activities that trigger my habits of having a beer and "relaxing."  Again, allow me to reiterate that I'm not saying that's necessarily a bad thing, but I was trying to give that up- and those were tough.  An especially difficult evening was when some cruel family members came over for dinner and brought beer with them.  They sat around with us and drank a few that evening, and then LEFT A FEW IN MY FRIDGE! Haha what jerks!  The photo above shows those three soldiers still sitting there, a week later.  

Ok, enough.  I know there are a LOT more difficult challenges out there.  I know some of you are struggling with some habits that make my silly love of beer look easy.  But, I'm convinced that we are the masters of our habits.  Remember, habits are so strong- good or bad- stronger than will power.  We need to develop the good habits that become our lifestyle.  Then, we no longer need to think about "whether or not" to do something, because it is just a part of who we are...

Quick lessons I learned (or that were re-confirmed):

• Don't have your weakness in the house!  Don't have it available to you!  Don't put yourself in the situation where the temptation is even stronger.
• Allow yourself some substitute.  Even if it's not that great for you- it's a good temporary fix until the cravings subside.  Personal example: I'd drink a diet soda while watching Olympics instead of sharing a bottle of wine with my dad. (I know, diet soda is garbage, but I hope you catch my drift.)
• Have a short-term goal!  Something attainable, or something to look forward to.  Some motivator, with a reward attached.  For me, it's usually filming or a photo shoot: I had to film some extra footage for the music video for Frankie's "All Right" (top 50 on Billboard by the way!), and next week I'm filming a few days for an Italian Movie.  I know I'll never be Daniel Day-Lewis or look like The Rock, but it's all about being the best you can be at any moment.  For you, it might be a vacation, or a race, or a date night, or a birthday, or a competition.  And then, after that, celebrate with something special before you go back to your discipline and improvement.
• Finally: Misery really does love Company.  This is the real reason I posted this little August Challenge.  Share your goals/challenges/triumphs with someone- please share them with me if you want, I'd love to hear them!  But don't try to go it alone, it's so much more difficult!  That's one of my core beliefs- that we were created for relationships, and we thrive when we are connected...

Holler at me any time, amigos: Tweet @andymcd23, or Facbook: AndyMcDermottFitness

Here's a cheesy photo my 7 year old took this am when I got back from running.  Notice the far-off gaze, looking intently at the horizon, welcoming the coming life-changes and growling at the challenge of the next adventure...  Hahaha  Oh, and these are the new compression socks from hylete.com (use code MCD23 for 25% off)- they made me feel like a soccer player again, except I couldn't find my old smelly shin guards.

So, I'm inspired to take on a challenge, and I'd really like you to join me.  Call it accountability, call it "misery loves company," (although it need not be miserable!)...  This is a challenge for us to make some kind of improvement- vague, yes?  But, that is intentional, so that all may participate.

Timeframe: roughly for the month of August.  I do realize, however, that it's especially hard to embark on a new adventure with such little notice- this being the 1st of August- so, if you need a day or two to decide, plan, and act, then please, take what you need.

Motivation: Well, this is unique for each of us.  But, the underlying ideas are these:

• I believe HABITS are strong.  Good or Bad. Stronger than our Will Power, even.  In order to change our bodies or improve performance, we need to make a couple small changes and stick with them for a few weeks, until they become habits.  Then, those habits become our LIFESTYLE.  So, we are going to try to adopt a couple of new habits for August, and see what happens.
• Personally, I am motivated right now to help as many people as I can- or to help us help each other.  On a serious, sad, somber note- I lost a dear friend yesterday.  Marshall Moon passed away, due to multiple organ failures after being severely overweight for a long time.  His body finally gave up.  He was one of the sweetest, kindest, and most talented people I have ever known.  I feel fortunate that I was just able to have dinner at their house in Indy a couple weeks ago- the first time I had seen him and Jerry in 10 years!  What makes me sick to my stomach is that after spending time with him that night, we had been texting back-and-forth about better food decisions he had been making, exercise, lifestyle, etc...  I don't have the words.
• The happy motivation (thank you for allowing me to share about Marshall, and now he would want us to smile and laugh again!):  Juice has baby 4 (and last? ha!) due in the next 4-5 weeks! Yikes!  Very simply put, I want to be in the best shape of my life on the day that baby arrives...  

 What's The Plan?: Entirely up to you! This does not have to be the end-all, be-all of challenges!  This can be just a beginning, a shot-in-the-arm, a kick in the pants, or whatever!  It really depends on your level of fitness and health right now.  Off the top of my head, here are some ideas:

• walk every day
• drink water
• take the stairs
• no french fries
• Dead Lift 
• eat something green each day
• no white bread or pasta
• eat some protein for breakfast
• run 
• start a resistance-training program
• smoke less
• drink less (or not at all!)
• no dessert/chocolate/ donuts (I know, craziness)

Of course, I know you guys are way more intelligent than I am, and you know you better than anyone else does.  You know what you could do more or less often.  Eat more or less.  Once again, please don't try to take on a LOT of changes all at once.  No crazy diets or world-record bench press plans are necessary.  I don't believe in drastic changes. I believe in gradual changes and developing habits.  Consider how long it took you to gain that weight or to develop those habits- years, right?  You can't undo all of that in a month!  But you can develop habits that will put you on the right track to look better, feel better, do better for the rest of your life.

Especially fun motivation: think of something you can do at the end of this challenge: a race, a date-night, some photos, a weekend away, a girls night out, etc.  Reward yourself, have something to look forward to- keep your eye on the prize and earn it!!!

My Part: I need your help.  I'd love for as many people as possible to join me in creating "our best possible us" for the month of August.  We need a name for the challenge also: "Awesome August?" "Aw Snap August?"  Hahaha help me out...

Please, send me your ideas.  Send me your plans, your photos, your motivations.  You can post things and send me messages on my Facebook page: AndyMcDermottFitness, or email me here: andy@ironcrossfitness.com  I'll post what you send, with just first names, unless you ask me not to post.  Also, encourage your friends to join us!  The more, the merrier (and happier and fitter!)

I'll post my specific workout program soon.  For me, this will be a hard, spartan-like month.  With tons of hard training, and a very disciplined intake.  Intimidating for me- I need my compadres out there to come along and help!  

Hi guys.  I thought I'd get back to everyone through the blog, since I've gotten quite a few messages lately asking about my current training and nutrition plan.  As ever, it is nothing fancy or scientific, it is simply what I know to be effective for me.  Goal these days is pretty basic: to be as lean and fit as possible since I have a lot of things on the horizon which require me to look a certain way.  

Performance-wise: my goal is always the same, to be in the best shape of my life at any moment.  To prepare for the unknown.  More realistically, I want to be faster than the strong guys and stronger than the fast guys...  

By the way, my buddy Chuck and I are glad the TCA is over for a while.  Of course, so is the celebration- we sat on the back patio of the house on Mission Beach and laughed and talked to everyone and looked like idiots for a couple days: 

And now, back to the pursuit...

Training Plan for next 6-8 weeks (remember these are broken down into multiple workouts each day):

Monday: stretch, core, legs, shoulders, running

Tuesday: stretch, core, bis, tris, calves, running

Wednesday: stretch, core, running, biking, chest, back

Thursday: stretch, core, running, biking, elliptical

Friday: stretch, core, legs, shoulders, biking, elliptical

Saturday: stretch, core, running, bodyweight: bis tris chest back

Sunday: stretch, running

Note: on the lifting side of things, I'm hitting the whole body twice a week.  Legs are the only part I'm trying to push heavy twice (chicken legs!), the rest I go once a week heavy with weights, the next light/bodyweight/TRX kind of training... http://www.youtube.com/watch?v=YbkU1oA4s4Y 

Nutrition Plan :

• Wake-up, drink glass of water
• Breakfast: 2 eggs and small bowl of plain oatmeal
• GNC AMP Ripped Vitapak (I take about half with breakfast, half later)
• Handful of raw almonds
• GNC Beyond Raw Ravage Pre-Workout Supplement before A.M. workout(s)
• GNC Beyond Raw Re-Built Mass Post-Workout 2/3 serving (Seriously, I look forward to this like a fat kid dreams about cake. Delicious)
• On the way to work (I work mostly in the evening) GNC Beyond Raw Re-Power
• Lunch/Dinner: Spinach salad with a drizzle of olive oil, carrots, celery, cranberries, almonds. Turkey Sausage made on grill at beginning of week (example)
• Afternoon snack (sometimes during riding the mountain bike at work): GNC AMP Wheybolic Extreme Protein shake
• Pre- P.M. Workout: GNC Beyond Raw Ravage .5 serving
• Post-Workout: GNC Beyond Raw Re-Built Mass 2/3 serving (training 2 or 3 times a day lately, with a strict intake, the Re-Built Mass has been crucial in helping keep weight on!)
• Evening Snack: Celery with Natural Peanut Butter
• Before Bed: trying not to intake peanuts or popcorn before bed anymore- I think the sodium is working against me...  So, I'll do another shake- usually Amp 60 protein again

Remember, I still have a couple "treats" throughout the week.  These days I'm pretty strict, so it's usually not sugary stuff, but a couple glasses of red wine are a nice reward and help me let my hair down.  I still love beer, but I try to avoid it as much as possible.  Of course, sometimes you just have to:  

Again, if you're reading this and thinking to yourself, "this guy's an idiot," "this guy's a psycho," or "this guy's such an asshole," well, you might be right...  But, I've been at this for over 20 years, every day, and I feel like I have zeroed in on the training and intake that makes me feel and look the way I need to.  I am constantly trying to get batter.  I am very fortunate to have come across the GNC Beyond Raw and Sports Performance products, without their help I may weight 120 lbs right now!  

If this is extreme to you, please don't try to take it all on at once- actually, shoot me a message and I'll try to help.  Making a couple small changes at a time is always best- those changes become habits, and habits become our lifestyle...

 Nope, I didn't get any of those nachos at the circus.  Or the ice cream sandwich.  Treat day for mes enfants...

TCA is one long day, training for it is rough because of the variety of events.  In this order:

• Cross-Country 5k: not far for normal guys, but far for us sucky runners.  This was a tough course in the hills near Mt. Carmel High School in SD.  I finished 20:22
• Shot Put: 2 attempts.  We touch the shotput once a year, at this event...  I mean who really wants to shot put? 9.9 meters (32.5feet. Embarassing, really)
• 100M Sprint: Although I can't sprint without pulling a hamstring lately.  Especially not after running a hilly 5K.  So I jogged this at about 70% to avoid injury (old man's disease)
• 100M Swim: 25 meter pool, three flip-turns.  My goal is not drown: 1:19
• Arms-only Rope Climb: another event that went unpracticed.  But I'm not sure it would have helped anyway. 7.3 seconds
• Bench Press: 2 attempts. 3 judges who make sure you don't move your body. 3 commands: Start, Press (after pausing on chest), Rack. 303 lbs
• Pull-Ups: dead hang, loud timer beeps every 3 seconds for you to pull chin above bar, no sing or kip or it doesn't count. Miserable invention. 35 reps
• Obstacle Course: just long enough that you leave the anaerobic phase and enter the throw-up phase. 1:24

So that's it.  I'm much slower than I used to be, and not as strong either, but I've managed to find the groove in training and nutrition these days that allowed me to feel pretty good all day and avoid injury.  Because of the nature of the beast- these are all firefighters and cops, remember- there are always injuries at this event.  It's just so hard on the body, and so hard to prepare for.

I posted my training plan in my last blog, but a lot of the fellas at this event asked about nutrition, so I thought it might be helpful to post just the basics of my intake these days.  Remember- you guys know my stance on advice: I'm the world's foremost expert on nothing!  Everything I know and recommend has been learned from trying it myself and feeling what works.  So, here is an example of a work day's intake, what has been working for ME.  This is spread out throughout the day, obviously:

• Wake-up, drink glass of water
• Breakfast: 2 eggs and small bowl of plain oatmeal
• GNC AMP Ripped Vitapak (I take about half with breakfast, half later)
• Handful of raw almonds
• GNC Beyond Raw Ravage Pre-Workout Supplement before A.M. workout(s)
• GNC Beyond Raw Re-Built Mass Post-Workout 2/3 serving (Seriously, I look forward to this like a fat kid dreams about cake. Delicious)
• On the way to work (I work mostly in the evening) GNC Beyond Raw Re-Power
• Lunch/Dinner: Spinach salad with a drizzle of olive oil, carrots, celery, cranberries, almonds. Turkey meatballs (made at home by Juice!)
• Afternoon snack (sometimes during riding the mountain bike at work): GNC AMP Wheybolic Extreme Protein shake
• Pre- P.M. Workout: GNC Beyond Raw Ravage .5 serving
• Post-Workout: GNC Beyond Raw Re-Built Mass 2/3 serving (training 2 or 3 times a day lately, the Re-Built Mass has been crucial in helping keep weight on!)
• Evening Snack: Celery with Natural Peanut Butter
• Before Bed: sometimes popcorn cooked on stove with olive oil, sometimes just another GNC AMP Wheybolic shake

Obviously, I have become a believer in the GNC Sports- Beyond Raw products.  The Re-Built Mass is the best post-workout shake I have ever tried in over 20 years of trying everything.  And I also swear by the Ravage pre-workout supp, to give me a boost and flip a switch before training.  

I know, I know, I know. A lot of folks are anti-caffeine, anti-supplements, anti-heavy weights, anti-running every day, anti-training outside, anti- Andy.  To those folks, I say please, do what you want to do.  That's great.  This is me, this is just what I do.  

Ok, I have 12 other things to do (none of them cool).  More videos coming soon.  As always, holler at me.  Twitter @andymcd23, FB AndyMcDermottFitness