It's been way too long since I had something to say. Well I finally went hiking this weekend and can't wait to tell you all about it!
In the mean time, check out this free workout from Tony Horton One-On-One called Pay It Forward. Beachbody isn't just about getting super fit, we're about helping everyone get access to improved health and fitness at any point in their lives. Let's Spread The Word! PAY IT FORWARD!!
Showing posts with label P90X. Show all posts
Showing posts with label P90X. Show all posts
Thursday, March 24, 2011
Friday, July 2, 2010
Sunday, June 27, 2010
Barefoot P90X: Legs & Back
Did P90X: Legs and Back Friday. I did it barefoot for the first time. Youchieeeee!
My calves are still on fire! The stabilization was amazing, but the way it worked was something completely different. I think I will have to walk it off today talking a little hike on the beach for my rest day.
I recommend lighter weight the first time you do anything barefoot and Legs & Back is no exception.
In fairness, I had something working in my favor: extra breaks to train new workout partners! My new workout partners are Nicole (8) and Natalie (11). They are my daughters and they are both going to be doing a little P90X with me this summer to stay in shape! I will be blogging that separately but I am VERY excited about it!
My calves are still on fire! The stabilization was amazing, but the way it worked was something completely different. I think I will have to walk it off today talking a little hike on the beach for my rest day.
I recommend lighter weight the first time you do anything barefoot and Legs & Back is no exception.
In fairness, I had something working in my favor: extra breaks to train new workout partners! My new workout partners are Nicole (8) and Natalie (11). They are my daughters and they are both going to be doing a little P90X with me this summer to stay in shape! I will be blogging that separately but I am VERY excited about it!
Thursday, June 10, 2010
Barefoot Back & Biceps
So I can't say much about this one... I have been working a lot more via Insanity so I wanted to do some P90X: Back & Biceps this morning. I hope to do Insanity this afternoon, but it's a maybe at this point.
Still, doing the standing moves in Back and Biceps required a bit more stabilization on the part of my feet than I had thought about. It wasn't foot work the same way barefoot Insanity is, but there were some stabilization muscles firing off more than when I wear my running shoes with the Superfeet insoles that I have sworn by since my Beckham fracture in August 2009.
I am thinking that strengthening my feet will prevent that same break in the future.
Still, doing the standing moves in Back and Biceps required a bit more stabilization on the part of my feet than I had thought about. It wasn't foot work the same way barefoot Insanity is, but there were some stabilization muscles firing off more than when I wear my running shoes with the Superfeet insoles that I have sworn by since my Beckham fracture in August 2009.
I am thinking that strengthening my feet will prevent that same break in the future.
Tuesday, June 1, 2010
Fitness Status 6/1- My After Action Summary Last 90 days
Mark Sisson of defines the aging process—at least in America—as "The process of physical decline largely due to inactivity." Together, we are changing that trend. Help me keep that going!
Summary: Final week of my P90X Insanity Hybrid.
Exercise Goal: Daily workouts (6 days) following the Hybrid XI Plan.
Exercise Summary: I have been stressing to finish off this college term early so I can get a good seat in Summer term at Portland State School of Business. As such, I missed several workouts and decided to go ahead and do my final fit test a few days early. This was compounded by a 30 mile hike I had planned for the weekend. So instead of testing on Sunday, I tested on Thursday. While I have consistently watched my strength go up over the last three months, I was concerned that I could not reach my goal of 30% increase in strength. I did it.
February 28, May 27
Pull-Ups (2min) 23 regular grip, 31
Push-Ups (2min) 68 to the floor, 102
In & Out Crunches (2min) 104, 140
Wall Squats (Time) 2 min 40 sec, 4min
Tricep Extensions 25lbs 13 each arm, 19ea
Bicep Curls 35lbs 17 each arm, 25ea
Shoulder Presses 45lbs 12 each arm, 16ea
Diet Goal: 2800 calories per day, 30% Protein daily
Diet Summary: I think for the duration of the program, I should have done much better. I got lazy but learned a lot about meal planning. The new meal planning online tool should help a bunch. You can see that in my increase in Body Fat %. I think I will aim to get this a little lower for my next S.M.A.R.T. Goal.
Measurement February 28, May 24
Weight 161, 162
Ab 31, 31
Hip 31.5, 31
Right Arm 13, 14
Left Arm 13, 13.75
Right Thigh 22, 22
Left Thigh 22, 22
BodyFat% (JP 3fold) 11.85, 11.85
I am going to take this week and work on some P90X+. I am eagerly awaiting TurboFire which I will do with my wife and may supplement some P90X to just get superpumped. I will be sure to let you know so that you can keep me accountable.
How will you do this week? Talk to me.
Also, Friend me on Facebook! CoachJeffay
And check out my message board posts at OurFitnessArmy.com
Summary: Final week of my P90X Insanity Hybrid.
Exercise Goal: Daily workouts (6 days) following the Hybrid XI Plan.
Exercise Summary: I have been stressing to finish off this college term early so I can get a good seat in Summer term at Portland State School of Business. As such, I missed several workouts and decided to go ahead and do my final fit test a few days early. This was compounded by a 30 mile hike I had planned for the weekend. So instead of testing on Sunday, I tested on Thursday. While I have consistently watched my strength go up over the last three months, I was concerned that I could not reach my goal of 30% increase in strength. I did it.
February 28, May 27
Pull-Ups (2min) 23 regular grip, 31
Push-Ups (2min) 68 to the floor, 102
In & Out Crunches (2min) 104, 140
Wall Squats (Time) 2 min 40 sec, 4min
Tricep Extensions 25lbs 13 each arm, 19ea
Bicep Curls 35lbs 17 each arm, 25ea
Shoulder Presses 45lbs 12 each arm, 16ea
Diet Goal: 2800 calories per day, 30% Protein daily
Diet Summary: I think for the duration of the program, I should have done much better. I got lazy but learned a lot about meal planning. The new meal planning online tool should help a bunch. You can see that in my increase in Body Fat %. I think I will aim to get this a little lower for my next S.M.A.R.T. Goal.
Measurement February 28, May 24
Weight 161, 162
Ab 31, 31
Hip 31.5, 31
Right Arm 13, 14
Left Arm 13, 13.75
Right Thigh 22, 22
Left Thigh 22, 22
BodyFat% (JP 3fold) 11.85, 11.85
I am going to take this week and work on some P90X+. I am eagerly awaiting TurboFire which I will do with my wife and may supplement some P90X to just get superpumped. I will be sure to let you know so that you can keep me accountable.
How will you do this week? Talk to me.
Also, Friend me on Facebook! CoachJeffay
And check out my message board posts at OurFitnessArmy.com
Monday, April 19, 2010
Fitness Status 4/19 - Top 10 Reasons to Give Up Soda
Team,
Below is a my accountability report for the week.
Summary: Seventh week of my P90X Insanity Hybrid. Thank God for Rest week!
Exercise Goal: Daily workouts (6 days). Extra when I can try out other programs like Slim in 6, YBB, TurboJam, etc
Exercise Summary: Outstanding! Got in all regularly scheduled workouts plus a 7 mile hike with a 35lb pack. My legs are burnin'! Also, I tried Hip Hop Abs for the first time this week. Very fun workout. Once I learn the moves, I bet I can get as good a burn as I do with Insanity or P90X cardio work. Near the end of Phase 2, I feel like I am not plateauing, but getting stronger. Phase 3 should be out-effin-standing.
Diet Goal: 2800 calories per day, 30% Protein daily
Diet Summary: Good. I am playing more with Primal Blueprint and less with Protein tracking. I have gained 4lbs while maintaining 11.24% body fat which means 4lbs of lean muscle.
Top 10 Reasons to Give Up Soda
April 15th, 2010 by admin
By Steve Edwards If you’re looking for a scapegoat in the obesity epidemic, look no further than soda. It’s the single greatest caloric source in the world, accounting for somewhere between 11 and 19 percent of all the calories consumed worldwide. It’s cheap, addictive, and readily available, which generally means it’ll take some willpower to avoid. But don’t despair, Read More...
How did you do? Most importantly, how will you do this week?
Seriously, email me! If I can help, I want to know.
Monday, April 12, 2010
Fitness Status 4/12 - Gaining Mass with P90X
Team,
Below is a my accountability report for the week.
Summary: Sixth week of my P90X Insanity Hybrid. Diggin' it.
Exercise Goal: Daily workouts (6 days). Extra when I can try out other programs like Slim in 6, YBB, TurboJam, etc
Exercise Summary: Outstanding! Got in all regularly scheduled workouts except for Saturday when I went backpacking with a 45lb pack for two days. I think I got my calorie burn in.
Diet Goal: 2800 calories per day, 30% Protein daily
Diet Summary: Good. I do not track calories when I am backpacking. Sorry! Seem to be closer to 27 than 30% on the Protein ratio.
Some people have complained that you can't gain mass on the X. Some of you are already proving that wrong with the help of a good coach...
Gaining Mass with P90X
By Steve Edwards
“Don’t want to look small!” —Lou Ferrigno in Pumping Iron
Guys have a thing for mass. It’s hard to explain, really, but boys seem to grow up wanting nothing more than to be big. Guys want speedboats and trucks, and they want to look like The Hulk, regardless of what their wives may think of green skin. If this sounds like you, here’s the article you’ve… read more.
How did you do? Most importantly, how will you do this week?
Below is a my accountability report for the week.
Summary: Sixth week of my P90X Insanity Hybrid. Diggin' it.
Exercise Goal: Daily workouts (6 days). Extra when I can try out other programs like Slim in 6, YBB, TurboJam, etc
Exercise Summary: Outstanding! Got in all regularly scheduled workouts except for Saturday when I went backpacking with a 45lb pack for two days. I think I got my calorie burn in.
Diet Goal: 2800 calories per day, 30% Protein daily
Diet Summary: Good. I do not track calories when I am backpacking. Sorry! Seem to be closer to 27 than 30% on the Protein ratio.
Some people have complained that you can't gain mass on the X. Some of you are already proving that wrong with the help of a good coach...
Gaining Mass with P90X
By Steve Edwards
“Don’t want to look small!” —Lou Ferrigno in Pumping Iron
Guys have a thing for mass. It’s hard to explain, really, but boys seem to grow up wanting nothing more than to be big. Guys want speedboats and trucks, and they want to look like The Hulk, regardless of what their wives may think of green skin. If this sounds like you, here’s the article you’ve… read more.
How did you do? Most importantly, how will you do this week?
Tuesday, April 6, 2010
Mixing Insanity and P90X
I need to refer you to a trusted adviser of sorts, Steve Edwards. I hope one day I am as cool as Steve..
http://steve-edwards.blogspot.com/2010/04/mixing-insanity-and-p90x.html
Since I am currently on a similar Hybrid... and some of you will be soon also... it just seems fitting.
http://steve-edwards.blogspot.com/2010/04/mixing-insanity-and-p90x.html
Since I am currently on a similar Hybrid... and some of you will be soon also... it just seems fitting.
Thursday, April 1, 2010
The Fountain of Youth
The more I work and the more I listen to people I am coaching, the more stories I hear about old injuries that seem to just go away. It seems everyone has some old injury that they think is going to keep them from getting really serious in a workout routine. After they get started, they find that a solid exercise program like any of the myriad that Beachbody offers, is exactly what their old injury needed to get better.
As I have listened, and thought about my own injuries, I want to hear more.
Tell me about some old injury or pain that you had that has gone away since you got serious about fitness. I have put some hard miles on this body that I think are pretty entertaining, so I will get it started.
I am a bit of an adrenaline junkie. I rode bulls for a couple years while on active duty (more on this story in a later post), I have jumped out of an airplane (and want to do a lot more of it), I've been jumping off bridges for as long as I can remember, and I love going fast. This led me into mountain biking and then falling into a really bad crowd: Down-Hillers.
Across the continent you will find a handful of ski resorts open in the summer and still running the lifts. Every-other chair-lift is removed and replaced with a rack that holds four large bicycles. I specify large because these bikes have to be more robust than your garden variety mountain bike.
A downhill bike has to be able to withstand Armageddon. They generally boast front and rear suspension of at least seven inches of travel to support the rider's weight plus backpack and body armor. Yes, I said body armor. This isn't a sport you get into without hard plastic from ankle to knee, wrist to elbow, full spine protection, chest and ribcage, and a full-face helmet with some sort of eye protection to keep your pretty blues intact. To put it in perspective, my cross-country bike is about 22lbs. My Downhill bike is about 36lbs. It looks more like a light motocross bike than a heavy mountain bike.
My favorite resort for this particularly sadistic form of recreation is Whistler in British Columbia. One cool late Sunday afternoon, after a full weekend of riding, thunderclouds began to roll in. Most ski resorts have a policy similar to this: If there is lightning, let no one on the lifts for 45 minutes, get everyone off. My team and I were on the lift for the first lightning strike... through about the fifth. This would be our last run for the day. A-Line.
A-line is a trail known for massive jumps, huge banks, and more hits than the Bee Gees! Many-a-time I have been 35ft in the air wondering if my health insurance would cover this hobby. Below all of those jumps the trail straightens out to a straight rocky downhill where it is customary to go way to fast. The faster you go, after all, the less you feel the bumps!
As I am flying down this particular section of A-line, I begin to become aware of a tree in the upper right hand corner of my field of vision. This tree is moving in a way that just isn't quite right... yep, it's falling across the trail!
Adrenalin already flowing like the Columbia River, your brain quickly starts doing a rudimentary form of geometry.
At my current rate and the current rate of the falling tree, will we meet? Probably.
If I accelerate, can I get through? Acceleration is usually the right answer in this sport, but I don't like the risk in this particular instance. No.
Can I turn right? To the right is practically a cliff that goes straight up. The tree's base is too high for me to get too it safely, even at this speed.
Can I turn left? Same cliff turns more into a very steep hill with trees scattered all over it. Going off this way quickly becomes a game of Plinko between the trees to come to rest, likely unconsious, someplace where my friends wont find me and neither will the patrol for probably too long.
Can I slow down enough to avoid serious injury? Not likely, but lets start trying.
You don't want to lock up the brakes at this point. You will go into a slide, losing some control and not really helping your deceleration enough.
The tree seemed to hit the ground six feet in front of me and I had only slowed to about 25mph. If you are going to crash, you want to get away from the 35lbs of aluminum and steel you are riding on to keep from breaking legs or more sensitive lower body features. Trusting my body armor, I quickly pushed over my handlebars, letting the momentum of my body carry me as my bike stopped at the fallen tree. I would continue airborne for about another 20 feet before revisiting the dirt in a tumble.
When I stopped rolling I realized my wrists were sprained, my left shoulder was out of socket, and I had rocks under my leg armor that had cut into my knee cap. I was familiar with how to get a shoulder back in socket as it happened to my right shoulder often from an old bull-riding injury (later post). This one was different; I couldn't get it back in!
As I struggled with the shoulder, I looked up in time to see Joe jumping over the same tree. With it already down, he had just enough time to slow his bike into it and jump over it sideways. He quickly recognized my bike already buried in the branches, and looked up to recognize me futzing with my shoulder.
"Are you alright?!"
"I'm good, but my shoulder is out of socket and I can't get it back... aargh! ...never mind, got it. I'm good. I am going to get down to the first aid station before I go into shock and tell them this thing is down. Would you walk up hill a ways and slow people down?"
I grabbed my bike... it had survived the Armageddon test... and slowly headed downhill with my hands holding the bars only enough to feather the brakes; despite tape and leather wrist-wrap gloves, my wrists hurt pretty bad. If not for this extra protection, they likely would have been broken. On the way down, I saw a crew working on a new jump. I noticed a radio among them; part of my military training.
"Are you the guys I would tell if there was a tree down on A-line?"
"Yeah we are."
"There's a tree down on A-line. Radio the first aid office for me and tell them they got one walking wounded coming down."
The medic was waiting for me at the lift.
He recommended x-rays and such before calling it a day, but my crew and I all live in Southern Washington and Northern Oregon; we had a long drive ahead of us. Fortunately, Tylenol 3 with Codeine is over the counter in Canada. I took a few of those and had a beer while the guys loaded the van.
I would later learn that I broke my left wrist in a minor sort of way (two fractures splitting the radius long ways). The shoulder would be inconclusive for the next year. X-rays showed nothing and the doc didn't want to do an MRI. He said to give it a few months. He told me that if it was serious, I wouldn't have been able to get it relocated myself.
Six months later I was in his office again, I still couldn't lift it over my head without being VERY Careful. He recommended Physical Therapy. After three months of PT, I was a little better, but the PT couldn't fix me. He told me, "Either you need surgery or I am a lousy Physical Therapist." Back to the bone Dr.
Gadolinium MRI was inconclusive.
"After nine months? You don't say!"
"Why don't you give it another six months and see me again?"
"I can't keep living like this. I am going to take it to the next level. It is either going to get stronger, or it's going to break enough for you to do something about it."
"Well, start slow, and be careful."
So I started lifting the heaviest weights I could muster: Soup Cans... yeah, the small ones. I pushed it until it hurt and I started to grow. Eventually, I made it up to 25lb shoulder presses. WooHoo!! I was stoked, I was getting stronger. But it always ached. All day, all night... I guess I would have to learn to live with pain.
A year later I brought home P90X for my wife and I. The pull-ups were hell on that shoulder. The shoulder presses were hell on that shoulder. The push-ups were... you get the point. Everything hurt... at first. Oh, and the push-ups had to be on stands, no exceptions, I couldn't bend them flat enough to be on the floor for more than a couple push-ups.
After 30 days, it didn't hurt all the time. After 60, it only hurt sometimes. After 90, seldom. After a year, gone. Every once in a while, I will use it wrong and it will flare up for a day or so, but the pain is gone.
I have several more stories like this and I bet you do too. Let me hear them?
See other people's stories at
http://www.ourfitnessarmy.com/forums/index.php?/topic/166-the-fountain-of-youth/
As I have listened, and thought about my own injuries, I want to hear more.
Tell me about some old injury or pain that you had that has gone away since you got serious about fitness. I have put some hard miles on this body that I think are pretty entertaining, so I will get it started.
I am a bit of an adrenaline junkie. I rode bulls for a couple years while on active duty (more on this story in a later post), I have jumped out of an airplane (and want to do a lot more of it), I've been jumping off bridges for as long as I can remember, and I love going fast. This led me into mountain biking and then falling into a really bad crowd: Down-Hillers.
Across the continent you will find a handful of ski resorts open in the summer and still running the lifts. Every-other chair-lift is removed and replaced with a rack that holds four large bicycles. I specify large because these bikes have to be more robust than your garden variety mountain bike.
A downhill bike has to be able to withstand Armageddon. They generally boast front and rear suspension of at least seven inches of travel to support the rider's weight plus backpack and body armor. Yes, I said body armor. This isn't a sport you get into without hard plastic from ankle to knee, wrist to elbow, full spine protection, chest and ribcage, and a full-face helmet with some sort of eye protection to keep your pretty blues intact. To put it in perspective, my cross-country bike is about 22lbs. My Downhill bike is about 36lbs. It looks more like a light motocross bike than a heavy mountain bike.
My favorite resort for this particularly sadistic form of recreation is Whistler in British Columbia. One cool late Sunday afternoon, after a full weekend of riding, thunderclouds began to roll in. Most ski resorts have a policy similar to this: If there is lightning, let no one on the lifts for 45 minutes, get everyone off. My team and I were on the lift for the first lightning strike... through about the fifth. This would be our last run for the day. A-Line.
A-line is a trail known for massive jumps, huge banks, and more hits than the Bee Gees! Many-a-time I have been 35ft in the air wondering if my health insurance would cover this hobby. Below all of those jumps the trail straightens out to a straight rocky downhill where it is customary to go way to fast. The faster you go, after all, the less you feel the bumps!
As I am flying down this particular section of A-line, I begin to become aware of a tree in the upper right hand corner of my field of vision. This tree is moving in a way that just isn't quite right... yep, it's falling across the trail!
Adrenalin already flowing like the Columbia River, your brain quickly starts doing a rudimentary form of geometry.
At my current rate and the current rate of the falling tree, will we meet? Probably.
If I accelerate, can I get through? Acceleration is usually the right answer in this sport, but I don't like the risk in this particular instance. No.
Can I turn right? To the right is practically a cliff that goes straight up. The tree's base is too high for me to get too it safely, even at this speed.
Can I turn left? Same cliff turns more into a very steep hill with trees scattered all over it. Going off this way quickly becomes a game of Plinko between the trees to come to rest, likely unconsious, someplace where my friends wont find me and neither will the patrol for probably too long.
Can I slow down enough to avoid serious injury? Not likely, but lets start trying.
You don't want to lock up the brakes at this point. You will go into a slide, losing some control and not really helping your deceleration enough.
The tree seemed to hit the ground six feet in front of me and I had only slowed to about 25mph. If you are going to crash, you want to get away from the 35lbs of aluminum and steel you are riding on to keep from breaking legs or more sensitive lower body features. Trusting my body armor, I quickly pushed over my handlebars, letting the momentum of my body carry me as my bike stopped at the fallen tree. I would continue airborne for about another 20 feet before revisiting the dirt in a tumble.
When I stopped rolling I realized my wrists were sprained, my left shoulder was out of socket, and I had rocks under my leg armor that had cut into my knee cap. I was familiar with how to get a shoulder back in socket as it happened to my right shoulder often from an old bull-riding injury (later post). This one was different; I couldn't get it back in!
As I struggled with the shoulder, I looked up in time to see Joe jumping over the same tree. With it already down, he had just enough time to slow his bike into it and jump over it sideways. He quickly recognized my bike already buried in the branches, and looked up to recognize me futzing with my shoulder.
"Are you alright?!"
"I'm good, but my shoulder is out of socket and I can't get it back... aargh! ...never mind, got it. I'm good. I am going to get down to the first aid station before I go into shock and tell them this thing is down. Would you walk up hill a ways and slow people down?"
I grabbed my bike... it had survived the Armageddon test... and slowly headed downhill with my hands holding the bars only enough to feather the brakes; despite tape and leather wrist-wrap gloves, my wrists hurt pretty bad. If not for this extra protection, they likely would have been broken. On the way down, I saw a crew working on a new jump. I noticed a radio among them; part of my military training.
"Are you the guys I would tell if there was a tree down on A-line?"
"Yeah we are."
"There's a tree down on A-line. Radio the first aid office for me and tell them they got one walking wounded coming down."
The medic was waiting for me at the lift.
He recommended x-rays and such before calling it a day, but my crew and I all live in Southern Washington and Northern Oregon; we had a long drive ahead of us. Fortunately, Tylenol 3 with Codeine is over the counter in Canada. I took a few of those and had a beer while the guys loaded the van.
I would later learn that I broke my left wrist in a minor sort of way (two fractures splitting the radius long ways). The shoulder would be inconclusive for the next year. X-rays showed nothing and the doc didn't want to do an MRI. He said to give it a few months. He told me that if it was serious, I wouldn't have been able to get it relocated myself.
Six months later I was in his office again, I still couldn't lift it over my head without being VERY Careful. He recommended Physical Therapy. After three months of PT, I was a little better, but the PT couldn't fix me. He told me, "Either you need surgery or I am a lousy Physical Therapist." Back to the bone Dr.
Gadolinium MRI was inconclusive.
"After nine months? You don't say!"
"Why don't you give it another six months and see me again?"
"I can't keep living like this. I am going to take it to the next level. It is either going to get stronger, or it's going to break enough for you to do something about it."
"Well, start slow, and be careful."
So I started lifting the heaviest weights I could muster: Soup Cans... yeah, the small ones. I pushed it until it hurt and I started to grow. Eventually, I made it up to 25lb shoulder presses. WooHoo!! I was stoked, I was getting stronger. But it always ached. All day, all night... I guess I would have to learn to live with pain.
A year later I brought home P90X for my wife and I. The pull-ups were hell on that shoulder. The shoulder presses were hell on that shoulder. The push-ups were... you get the point. Everything hurt... at first. Oh, and the push-ups had to be on stands, no exceptions, I couldn't bend them flat enough to be on the floor for more than a couple push-ups.
After 30 days, it didn't hurt all the time. After 60, it only hurt sometimes. After 90, seldom. After a year, gone. Every once in a while, I will use it wrong and it will flare up for a day or so, but the pain is gone.
I have several more stories like this and I bet you do too. Let me hear them?
See other people's stories at
http://www.ourfitnessarmy.com/forums/index.php?/topic/166-the-fountain-of-youth/
Monday, March 29, 2010
Hybrid XI: Phase I Complete
Here's a link to the start of my Hybrid XI workout for those who haven't been following along.
Looking back at the calendar is an embarrassment. I got a little cramped during finals week and skipped every single workout! I wish I could use this as an excuse, instead I will just acknowledge that there are times for all of us when we are going to fall short of our set goals and just have to get over it.
I could reset the clock, fall back, and start again where I left off, but that is not our way. At the end of this 90 day cycle, there will be something else I want to do. It will be different, new, challenging, and fun! I cannot gain ground by falling back. Instead, I move forward with my goals and accept that the results I got were the best I could earn given my circumstances. Serenity now!
Fortunately… or unfortunately… the week I missed was prior to my scheduled recovery week. I consider that I had some recovery a week early, and tried to make up some of my workouts in the week that would have been recovery week! I think that negatively impacted my numbers, but, again, I have to deal with that.
The really cool thing I found is that even though I was snacking and totally disregarding my diet goals, I noticed I was eating really good food for snacks! I credit this to my last 63 day cycle of Insanity where I wrote down everything that I ate. Doing so was habit forming and embedded knowledge about what I was fueling by body with. My snacks were often, but Primal, consisting mostly of fruits, nuts, vegetables, and lean meats. Often people tell me they are eating “mostly healthy” and I chuckle because they usually don’t really know what healthy is. They don’t know portion size or nutrition content, because they haven’t really looked at the numbers ever. Looking at the numbers for a few months changes everything.
My coffee pot, however, was taxed to the point of failure! Rest in peace noble coffee pot! We made it through some tough times together… I know, I know! Coffee is not really good for me either. I am cutting back, but I drank WAY too much of it during finals week.
As a reward for Gena and I making it through my finals (face it: when you have a spouse or significant other living with you, they suffer through all your major challenges too!), we went backpacking from Eagle Creek to Eaton Ridge. Elevation gain for the trip was only a few thousand feet, but our packs started at 40.5lbs and 28.5lbs respectively. They ended at 42.5 and 30.5… water weight. Read about it here. The trip was 30 miles in two days. A walk like that will burn some calories Grok Style.
So here’s my stats:
Pull-ups- max in 2 minutes, breaks allowed.
Feb 28- 23 regular grip
Mar 28- 28 regular grip
Push-ups- max in 2 minutes, chest to floor, breaks allowed.
Feb 28- 68
Mar 28- 78
In&Out Crunches- Max in 2 minutes, rest up or down.
Feb 28- 104
Mar 28- 123
Wall Squats- max time, no breaks.
Feb 28- 2min 40 sec
Mar 28- 3min
Tricep Extensions- 25lb dumbbells, one arm at a time
Feb 28- 13 each arm
Mar 28- 15 each arm
Bicep Curls- 35lb dumbbells, both arms same time
Feb 28- 17
Mar 28- 20 each arm
Shoulder Press- 45lb dumbbells, both arms same time
Feb 28- 12
Mar 28- 12 no gains... :(
Weight-
Feb 28- 161lbs
Waist-
Feb 28- 31"
Mar 28- 31"
Hip-
Feb 28- 31.5"
Mar 28- 31"
Right Arm-
Feb 28- 13"
Mar 28- 13.75"
Left Arm-
Feb 28- 13"
Mar 28- 13.5"
Right Leg-
Feb 28- 22"
Mar 28- 21.75"
Left Leg-
Feb 28- 22"
Mar 28- 21.75"
Body Fat %- Jackson Pollack 3 fold caliper measurement
Feb 28- 11.85%
Mar 28- 11.54%
I thought about including pics, but there isn't much difference right now. Since INSANITY, I am so ripped, it's hard to tell any difference!
I will post the update to my project workbook here.
Now into Phase II!
Looking back at the calendar is an embarrassment. I got a little cramped during finals week and skipped every single workout! I wish I could use this as an excuse, instead I will just acknowledge that there are times for all of us when we are going to fall short of our set goals and just have to get over it.
I could reset the clock, fall back, and start again where I left off, but that is not our way. At the end of this 90 day cycle, there will be something else I want to do. It will be different, new, challenging, and fun! I cannot gain ground by falling back. Instead, I move forward with my goals and accept that the results I got were the best I could earn given my circumstances. Serenity now!
Fortunately… or unfortunately… the week I missed was prior to my scheduled recovery week. I consider that I had some recovery a week early, and tried to make up some of my workouts in the week that would have been recovery week! I think that negatively impacted my numbers, but, again, I have to deal with that.
The really cool thing I found is that even though I was snacking and totally disregarding my diet goals, I noticed I was eating really good food for snacks! I credit this to my last 63 day cycle of Insanity where I wrote down everything that I ate. Doing so was habit forming and embedded knowledge about what I was fueling by body with. My snacks were often, but Primal, consisting mostly of fruits, nuts, vegetables, and lean meats. Often people tell me they are eating “mostly healthy” and I chuckle because they usually don’t really know what healthy is. They don’t know portion size or nutrition content, because they haven’t really looked at the numbers ever. Looking at the numbers for a few months changes everything.
My coffee pot, however, was taxed to the point of failure! Rest in peace noble coffee pot! We made it through some tough times together… I know, I know! Coffee is not really good for me either. I am cutting back, but I drank WAY too much of it during finals week.
As a reward for Gena and I making it through my finals (face it: when you have a spouse or significant other living with you, they suffer through all your major challenges too!), we went backpacking from Eagle Creek to Eaton Ridge. Elevation gain for the trip was only a few thousand feet, but our packs started at 40.5lbs and 28.5lbs respectively. They ended at 42.5 and 30.5… water weight. Read about it here. The trip was 30 miles in two days. A walk like that will burn some calories Grok Style.
So here’s my stats:
Pull-ups- max in 2 minutes, breaks allowed.
Feb 28- 23 regular grip
Mar 28- 28 regular grip
Push-ups- max in 2 minutes, chest to floor, breaks allowed.
Feb 28- 68
Mar 28- 78
In&Out Crunches- Max in 2 minutes, rest up or down.
Feb 28- 104
Mar 28- 123
Wall Squats- max time, no breaks.
Feb 28- 2min 40 sec
Mar 28- 3min
Tricep Extensions- 25lb dumbbells, one arm at a time
Feb 28- 13 each arm
Mar 28- 15 each arm
Bicep Curls- 35lb dumbbells, both arms same time
Feb 28- 17
Mar 28- 20 each arm
Shoulder Press- 45lb dumbbells, both arms same time
Feb 28- 12
Mar 28- 12 no gains... :(
Weight-
Feb 28- 161lbs
Waist-
Feb 28- 31"
Mar 28- 31"
Hip-
Feb 28- 31.5"
Mar 28- 31"
Right Arm-
Feb 28- 13"
Mar 28- 13.75"
Left Arm-
Feb 28- 13"
Mar 28- 13.5"
Right Leg-
Feb 28- 22"
Mar 28- 21.75"
Left Leg-
Feb 28- 22"
Mar 28- 21.75"
Body Fat %- Jackson Pollack 3 fold caliper measurement
Feb 28- 11.85%
Mar 28- 11.54%
I thought about including pics, but there isn't much difference right now. Since INSANITY, I am so ripped, it's hard to tell any difference!
I will post the update to my project workbook here.
Now into Phase II!
Wednesday, March 24, 2010
Lost on Tanner Butte
I referenced this story in my post yesterday on Eagle Creek to Eaton Ridge. It didn't happen recently; this was in May 2009. It was a valuable learning experience that not everyone needs to have.
We set off on our adventure from Eagle Creek. It seems like this has been our training ground as we have gotten into hiking and backpacking with little other than a stack of maps, two hiking books, and slowly building our gear list. We have learned by this point that Eagle Creek Campground is about the safest parking lot in the recreational area.
Not that it's relevant, but here are our pack weights:
- Jeff: 44lbs
- Gena: 30.5lbs
- Jane: Food + 140oz H2P
Left Trailhead about noon after getting Gena's hip belt replaced on her new REI Venus Pack. Have I stressed how great the service, returns, and selection is at REI?
We hadn't been hiking for more than 15 minutes when we hit an unexpected fork in the trail that required us to break out our map and make sure we were on the right path. As we left from there, I left my poles on a bench. 15 minutes after that, and about 500ft more in elevation, I would remember, set down my pack, and jog back to get them. Then jog back up! When I got there, some guy was checking out my poles!
When I got back to Gena and my pack, I broke out my Camelbak to get a drink. It was empty. The odd thing is that I still can't figure out where the water went! It seems like the bite valve must have been pinched and the water leaked out, but nothing in my pack was wet! Fortunately, Gena had some for me and a creek was just around the corner, up the hill from Bonneville. Damn.
The hike up was beautiful. I good length of the trail above Bonneville is more of a fire road. The turn off from there to the top of Tanner Butte hosts a beautiful little creek with some waterfalls, etc. It's like a little pocket oasis. Check the pics on Flickr via the link at the bottom of this post. The climb up from here was pretty steep for pretty far. We took many breaks.
At 3000ft we hit our first sizeable snow patch that covered and caused us to lose the trail. We stopped for a good family photo. Eventually, we found the trail on the other side of the snow deposit. There were a few sections in this snow deposit where you could drop a leg trough into a hollow pocket next to a log or brush. You want to watch for those things.
About 3500ft, the trail was lost. Fortunately, this is at the base of the main butte structure. We had a steep slope down to the left and a gradual slope down to the right; both clearly identifiable on the topo map. To add to our confidence, we had sporadic tracks of previous hikers to follow. We knew we would reach the top of the butte even in the snow and the cool was kind of nice after the vicious uphill an hour ago.
After enjoying the view at the top for a while, we thought about turning back. We noticed on our map (which we downloaded off a USFS site) that the trail to the top forked in from the main trail so all we had to do to find it was backtrack a little and drop down the shallow slope side of the hill. When we found the sort of clearing indicative of a trail that was still covered in snow, I thought about returning to Dublin Lake. We didn't want to waste the trip, however, so we pressed on with only map and compass.
My handy barometric altimeter is pretty accurate if I calibrate it at known points periodically. It kept telling me that we should have reached the main trail 200ft ago, then 400ft ago, then 600ft ago… We kept on our downward journey.
At one point, we came to a large steep snow deposit… but the best way down seemed to be across the snow surface. We each had a pole at this point to feel the snow in front of us, and I went first as I weigh the most. As we got near the bottom of the snow patch, and what seemed to be the last of the snow for the trip, I could tell it was getting dangerous: the snow patch was resting atop brush at this point.
Suddenly I heard a crash and look back as Gena let out a yelp. Her leg had penetrated the sheet of snow and ice. The loss of balance caused by fatigue and a heavy pack spun her around backwards but her foot was locked in the brush pointing the wrong direction. I dropped my pack and scurried up to help. I got her pack off of her and spun her around proper so I could assess the knee; probably sprained. We packed ice around it while I got to the first aid kit to pop some vitamin-M and wrap the knee. We had to get off this hill.
Once we were off the ice and snow, the scramble through the brush and thorns was easier. IT WAS STILL HARD, just easier. When the sun went down, we donned our headlamps and continued until about 11pm. It was too late, too dark, and we were too fatigued to continue.
We found a log against a couple of trees that provided a rest against the relentlessly steep down slope of the hill. After laying out a tarp and securing it to some trees uphill from us to insulate us from ground moisture, we pulled out sleeping bags and climbed inside. This was our shelter for the night. Gena elevated her leg onto the log jam and her pack to help keep the swelling at bay, and took another Motrin.
As the sun started to rise we packed up and started down the hill again. We should have found the trail 1600ft ago. We were next to a creek that could have been one of two on our map. If we could follow it to where it poured into Tanner Creek, we would be fine… and should find the main trail!
100ft from where we camped for the night were signs of coyote activity… probably months old. 100yards from that was a bear nest. The bear was likely spooked by us, but shouldn't be too far away. Keep moving. Gena's leg was hurt. Jane was hurt all over, but dogs don't feel pity. Once suitably far away from the bear nest, but in a particularly difficult to navigate section of marshy swamp area, I left Gena with the packs and the gun so I could recon a way out of here. Only a few minutes later I found a deer trail that led us to the main trail.
Looking at the map, ignoring user added features (the red dotted line that some guy suggested was the trail), we figured about where we must be. We thought it may be easier to try and continue to Eagle Creek to enjoy the gradual downhill shot straight back to our truck. That trail was over grown and we eventually lost it. I would like to go try to carve/mark it out when we aren't injured.
We decided to follow the main trail out before the leg completely locked up. The hike back was along that small bit of trail that later merged back to the main fire road. From here, all was pretty manageable. But Gena was still really hurt and I was pretty fatigued; mostly just worried about her leg and Jane's raw skin and paws. The hike out was beautiful, despite the pain.
Jane had a pack but I hadn't yet figured out how to set the straps properly. As a result, she got terribly chaffed from the pack sliding around. Her feet also got torn up pretty bad from all the back country brush and thorns. I feel like an idiot for both. I used to cowboy a little in my early 20's. Why wouldn't I set a dog's pack the same as a saddle? I eventually did just that, tightened the chest and flank straps until they were a little more than snug, and have had no problem since. I haven't gotten boots for her yet, but they are on the want-list. In the mean time, I limit our off-trail or hot, sharp rock hikes. I will be picking these boots out before our Hood Hike this summer. I have also found it helpful to let Jane have a cut up shirt to sleep in. I can't put it on her in the day as it chaffs her, but at night it helps keep her toasty warm!
After the hike, Gena went to her usual doctor in town who wanted x-rays and a list of other expensive traditional treatment. She decided instead to visit the family's Chiropractor who had her feeling better in about a half hour. I have never been a fan of chiropractic medicine until I met this guy. I may have someone else write up a detailed review of the different methodologies of chiropractic medicine. For now, let me just say there are a few bone crackers out there. Then there are professionals who know the nervous system and musculoskeletal structure like nobody's business. These guys are awesome and everyone should see one periodically. I need to do that myself so don't feel bad.
Gena's knee was still weak until… are you ready for this? …until we got back into P90X and even started INSANITY! No kiddin'! I am not just selling stuff here! It was awesome! She had to wear a knee brace most of the year until recently. Craziness.
Lessons Learned:
- Don't trust user added features on a topo map. They may be roughin' it.
- Don't hike over/though late season snow deposits. You may get injured or worse.
- If you're not sure, turn back while you can still follow your tracks.
- Carry gloves suitable for cold and thorns.
- Have the right gear for your dog and know how to use it.
- Camelbaks are a good tool for some things but keep the bite valve where you can see it.
- Electric Compasses are not as reliable as real compasses; neither are good near power lines.
Saturday, February 27, 2010
Hybrid XI Project Plan
P90X gave me so much new muscle, and INSANITY gave me so much cardio stamina while making me so much faster, that I decided to make a hybrid workout consisting of both of them. I call it Hybrid XI: X for P90X or The X, and I for INSANITY.
Here is a Link to the plan.
The foundation of the plan is the resistance workouts from The X on Mondays, Wednesdays, and Fridays. I will change the first month on this by shifting these to Tuesday, Thursday, and Saturday to help line me up with Gena. We love working out together, but she isn't a big fan of weights. There are other ways to get resistance training, by the way.
Phase II I will switch up the regularly scheduled Monday (Chest, Shoulders, Triceps) and Wednesday (Back & Biceps) workouts, placing Back & Biceps on Monday to put some more distance between back workouts... Friday is Legs & Back. I carry that same method into Phase III when Phase I and II workouts alternate weeks.
In between resistance workouts is a mix of P90X, P90X+, and INSANITY cardio/endurance workouts. The fourth week of Phase I and II is a rest week of light workouts and some P90X+.
As with all my little projects, growth will be measured periodically to keep me moving forward and to be able to show people how I did it and what my results were. For this fitness plan, I will measure monthly some performance metrics as well as circumference and caliper measurements.
Checkout the SMARTER methodology for this. Link 1, Link 2.
So let's get started with the metrics:
Pull-ups- max in 2 minutes, breaks allowed.
Feb 28- 23 regular grip
Push-ups- max in 2 minutes, chest to floor, breaks allowed.
Feb 28- 68
In&Out Crunches- Max in 2 minutes, rest up or down.
Feb 28- 104
Wall Squats- max time, no breaks.
Feb 28- 2min 40 sec
Tricep Extensions- 25lb dumbbells, one arm at a time
Feb 28- 13 each arm
Bicep Curls- 35lb dumbbells, both arms same time
Feb 28- 17
Shoulder Press- 45lb dumbbells, both arms same time
Feb 28- 12
Weight-
Feb 28- 161lbs
Waist-
Feb 28- 31"
Hip-
Feb 28- 31.5"
Right Arm-
Feb 28- 13"
Left Arm-
Feb 28- 13"
Right Leg-
Feb 28- 22"
Left Leg-
Feb 28- 22"
Body Fat %- Jackson Pollack 3 fold caliper measurement
Feb 28- 11.85%
I will keep my calorie intake below 2800 calories per day while keeping percent of calories from protein at 30% of consumption.
Supplements will include P90X Peak Performance, P90X Results and Recovery Formula, and Beachbody Joint Support Formula. I will likely have Shakeology about everyday also.
So that should be enough to get me off and running! Wish me luck!
What's your fitness plan?
Here is a Link to the plan.
The foundation of the plan is the resistance workouts from The X on Mondays, Wednesdays, and Fridays. I will change the first month on this by shifting these to Tuesday, Thursday, and Saturday to help line me up with Gena. We love working out together, but she isn't a big fan of weights. There are other ways to get resistance training, by the way.
Phase II I will switch up the regularly scheduled Monday (Chest, Shoulders, Triceps) and Wednesday (Back & Biceps) workouts, placing Back & Biceps on Monday to put some more distance between back workouts... Friday is Legs & Back. I carry that same method into Phase III when Phase I and II workouts alternate weeks.
In between resistance workouts is a mix of P90X, P90X+, and INSANITY cardio/endurance workouts. The fourth week of Phase I and II is a rest week of light workouts and some P90X+.
As with all my little projects, growth will be measured periodically to keep me moving forward and to be able to show people how I did it and what my results were. For this fitness plan, I will measure monthly some performance metrics as well as circumference and caliper measurements.
Checkout the SMARTER methodology for this. Link 1, Link 2.
So let's get started with the metrics:
Pull-ups- max in 2 minutes, breaks allowed.
Feb 28- 23 regular grip
Push-ups- max in 2 minutes, chest to floor, breaks allowed.
Feb 28- 68
In&Out Crunches- Max in 2 minutes, rest up or down.
Feb 28- 104
Wall Squats- max time, no breaks.
Feb 28- 2min 40 sec
Tricep Extensions- 25lb dumbbells, one arm at a time
Feb 28- 13 each arm
Bicep Curls- 35lb dumbbells, both arms same time
Feb 28- 17
Shoulder Press- 45lb dumbbells, both arms same time
Feb 28- 12
Weight-
Feb 28- 161lbs
Waist-
Feb 28- 31"
Hip-
Feb 28- 31.5"
Right Arm-
Feb 28- 13"
Left Arm-
Feb 28- 13"
Right Leg-
Feb 28- 22"
Left Leg-
Feb 28- 22"
Body Fat %- Jackson Pollack 3 fold caliper measurement
Feb 28- 11.85%
I will keep my calorie intake below 2800 calories per day while keeping percent of calories from protein at 30% of consumption.
Supplements will include P90X Peak Performance, P90X Results and Recovery Formula, and Beachbody Joint Support Formula. I will likely have Shakeology about everyday also.
So that should be enough to get me off and running! Wish me luck!
What's your fitness plan?
Tuesday, January 19, 2010
SMARTER Fitness Goals
A brief note about SMARTER Project Management:
General fitness over a lifetime is a program. Starting a new fitness plan is a project. Projects should have goals that are Specific, Measurable, Attainable, Relevant, and Time-bound (S.M.A.R.T.). At defined points during the time-frame, goals need to be Evaluated, and Re-evaluated making your goals S.M.A.R.T.E.R.
My goals for current project were to go from 17.44% body fat to 12% body fat in 60 days using a new fitness program called Insanity implementing 500 calorie daily deficit.
Examples of SMARTER Goals:
Lose x% body fat in 3 months
Gain x inches in my arms in 6 months
Lose x inches in my waist in 2 months
Decrease resting heart rate 5 beats per minute in 60 days
Lose 8 lbs by Valentine's day
Examples of NOT SMARTER goals
Look better
Bench press more
Run faster
Pass a fitness test
Are you seeing the pattern here?
One of the things I love about all of the dvd programs I use such as P90X and Insanity is that you don't really even have to think about it to get all these things. If you follow the program, the program is going to do all this for you! All this teaching and rambling on that I do helps you understand how it works and, if you are one of the people out there not using a pre-established program, helps you know how to engineer your own program. I will say though, even with a pre-established program, you should have a SMARTER goal in mind to help keep you motivated toward that goal.
A brief note on scale:
Some of my goals are daily but reporting them to my accountability group is weekly. For simplicity, I like to break this down to a 5 point scale with cool words that put it in perspective:
Exercise Goal Scale:
General fitness over a lifetime is a program. Starting a new fitness plan is a project. Projects should have goals that are Specific, Measurable, Attainable, Relevant, and Time-bound (S.M.A.R.T.). At defined points during the time-frame, goals need to be Evaluated, and Re-evaluated making your goals S.M.A.R.T.E.R.
My goals for current project were to go from 17.44% body fat to 12% body fat in 60 days using a new fitness program called Insanity implementing 500 calorie daily deficit.
Examples of SMARTER Goals:
Lose x% body fat in 3 months
Gain x inches in my arms in 6 months
Lose x inches in my waist in 2 months
Decrease resting heart rate 5 beats per minute in 60 days
Lose 8 lbs by Valentine's day
Examples of NOT SMARTER goals
Look better
Bench press more
Run faster
Pass a fitness test
Are you seeing the pattern here?
One of the things I love about all of the dvd programs I use such as P90X and Insanity is that you don't really even have to think about it to get all these things. If you follow the program, the program is going to do all this for you! All this teaching and rambling on that I do helps you understand how it works and, if you are one of the people out there not using a pre-established program, helps you know how to engineer your own program. I will say though, even with a pre-established program, you should have a SMARTER goal in mind to help keep you motivated toward that goal.
A brief note on scale:
Some of my goals are daily but reporting them to my accountability group is weekly. For simplicity, I like to break this down to a 5 point scale with cool words that put it in perspective:
Exercise Goal Scale:
- Poor = Did not meet goals
- Satisfactory = Did not meet goals but still worked out at least 4 times this week
- Good= Did not meet goals but still worked out at least 6 times this week
- Excellent = Met goals
- Outstanding = Exceeded goals by working out more than planned
- Poor = Did not attain a weekly caloric deficit
- Satisfactory = Did not meet goals but still attained at least a 2000 calorie weekly deficit
- Good= Did not meet goals but still attained at least a 4000 calorie weekly deficit
- Excellent = Met goals
- Outstanding = Exceeded goals by an extra 1000 calorie weekly deficit
Wednesday, December 30, 2009
F.I.T.T. Principle
Building your own fitness program? Good for you! Here are some foundation principles in very short and general terms to help you put it together.
Frequency-How many times per week do you exercise?
You should be exercising at least three times per week. I find it helpful to schedule these workouts on my calendar and/or some other program like BeachBody's Workout With You (WOWY) supergym at teambeachbody.com/jeffay (shameless plug!). If you don't manage and budget your time, including some time for fitness, it will manage you.
Intensity-How hard are you working out?
I use the voice scale to measure low, medium, and high intensity exercise. If you can sing while you workout, your intensity is low. If you can talk while you workout, your intensity is medium. If all you can do is breath and focus on your work, your intensity is high. This generally holds true with aerobic, resistance, and anaerobic exercise, but not with flexibility work: you will break something if you try to stretch until you can't talk!
Type- Is your workout aerobic, anaerobic, resistance, or flexibility based?
You should be doing some of each but depending on your goals and interests, you may focus more on one area and less on others. DON'T IGNORE FLEXIBILITY! At a minimum you need to stretch pre and post workout. In another post I will discuss stretching in more detail.
Aerobic- In general terms, this is exercise where your muscles get plenty of oxygen and don't generally reach muscle failure (ex. jogging, swimming, cycling).
Anaerobic- Also in general terms, anaerobic activity is high intensity level exercise where your muscles become extremely fatigued (ex. sprinting, insanity).
Resistance- Exercise based on moving a resistive object a short distance. This includes weight lifting, resistance bands, and some body weight exercises like push-ups and pull-ups.
Time- When you exercise, how long do you do it?
I suggest that all workout sessions be longer than 30 minutes in the form of a sandwich: 20 minutes of increased heart rate between two slices of warm-up and cool-down stretching.
I tried many times to put a program together that would maximize each of these things. I never could find anything that I could stick with that seemed like it was getting me toward any goals other than maintaining. Since I found the Beachbody programs, I have found that they do all this planning work for me. I still manage my goals and pick programs that help get me there, but the hard stuff is taken care of.
All I have to do is budget time, calories, and keep pushing play.
Frequency-How many times per week do you exercise?
You should be exercising at least three times per week. I find it helpful to schedule these workouts on my calendar and/or some other program like BeachBody's Workout With You (WOWY) supergym at teambeachbody.com/jeffay (shameless plug!). If you don't manage and budget your time, including some time for fitness, it will manage you.
Intensity-How hard are you working out?
I use the voice scale to measure low, medium, and high intensity exercise. If you can sing while you workout, your intensity is low. If you can talk while you workout, your intensity is medium. If all you can do is breath and focus on your work, your intensity is high. This generally holds true with aerobic, resistance, and anaerobic exercise, but not with flexibility work: you will break something if you try to stretch until you can't talk!
Type- Is your workout aerobic, anaerobic, resistance, or flexibility based?
You should be doing some of each but depending on your goals and interests, you may focus more on one area and less on others. DON'T IGNORE FLEXIBILITY! At a minimum you need to stretch pre and post workout. In another post I will discuss stretching in more detail.
Aerobic- In general terms, this is exercise where your muscles get plenty of oxygen and don't generally reach muscle failure (ex. jogging, swimming, cycling).
Anaerobic- Also in general terms, anaerobic activity is high intensity level exercise where your muscles become extremely fatigued (ex. sprinting, insanity).
Resistance- Exercise based on moving a resistive object a short distance. This includes weight lifting, resistance bands, and some body weight exercises like push-ups and pull-ups.
Time- When you exercise, how long do you do it?
I suggest that all workout sessions be longer than 30 minutes in the form of a sandwich: 20 minutes of increased heart rate between two slices of warm-up and cool-down stretching.
I tried many times to put a program together that would maximize each of these things. I never could find anything that I could stick with that seemed like it was getting me toward any goals other than maintaining. Since I found the Beachbody programs, I have found that they do all this planning work for me. I still manage my goals and pick programs that help get me there, but the hard stuff is taken care of.
All I have to do is budget time, calories, and keep pushing play.
Monday, November 23, 2009
First Post
Jeff Adams November 23 at 9:59am
When I stopped coaching for the Navy, I started coaching for BeachBody: the makers of P90X, TurboJam, Insanity, and several other programs. I also make backpackers out of people, but that is for another time.
www.teambeachbody.com/jeffay
My email for this is jeffay.adams2@gmail.com. Please us it for any fitness related questions.
For people who want to build strength while losing weight, I recommend P90X.
www.beachbody.com/p90x
P90X isn't equipment intensive. You will need the following:
Pullup Bar- Door mount if necessary or build something. If you aren't ready for pull-ups (even with chair assist) get resistance bands. I can teach you how to link them to the top of a door or ceiling joist and do lat pull downs. My wife did this for the first round, then she upgraded to wall assist pullups.
Dumbells or Resistance Bands- You have a pretty big frame. I would suggest a mix of dumbells up to 35lbs. I have a mix up to 15lbs, then a set of 25lbs and 35lbs. For the in between weights, I cross smaller weights over heavier weights. Otherwise, go get a resistance band set. They are cheap and easy.
If you are looking to build stamina and drop weight like a crack habit, I suggest Insanity.
www.beachbody.com/insanity
Let me know if you are interested in any of these or other products.
Jeff
www.teambeachbody.com/jeffay
My email for this is jeffay.adams2@gmail.com. Please us it for any fitness related questions.
For people who want to build strength while losing weight, I recommend P90X.
www.beachbody.com/p90x
P90X isn't equipment intensive. You will need the following:
Pullup Bar- Door mount if necessary or build something. If you aren't ready for pull-ups (even with chair assist) get resistance bands. I can teach you how to link them to the top of a door or ceiling joist and do lat pull downs. My wife did this for the first round, then she upgraded to wall assist pullups.
Dumbells or Resistance Bands- You have a pretty big frame. I would suggest a mix of dumbells up to 35lbs. I have a mix up to 15lbs, then a set of 25lbs and 35lbs. For the in between weights, I cross smaller weights over heavier weights. Otherwise, go get a resistance band set. They are cheap and easy.
If you are looking to build stamina and drop weight like a crack habit, I suggest Insanity.
www.beachbody.com/insanity
Let me know if you are interested in any of these or other products.
Jeff
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