Today:
1 Hour Yoga (F)
10 modified Chin ups (circular, side-to side, slow release)
100 stress-ball squeezes per hand
Thoughts on Intermittent Fasting:
I think it's interesting to talk to people about Fasting - especially on my fast days. Right now in the cubicle next to me are 2 cakes my boss brought in. Carrot Cake and a German Chocolate-type cake. Tempting? Meh. The chocolate one maybe a little, but since I'm allergic to carrots I'm fine without the carrot cake - but really I'm fine with no cake today. People scoff - I recently went to an "Improve Yourself by Making Healthy Choices" Seminar held here at work. One of the things they said was by choosing to eat 3 healthy meals a day, you were going to "age successfully", be healthy etc etc. Sorry but we spend WAY too much time processing food. Food is great. Food is NECESSARY. But NOT in the amount we in the Western World consume it and obsess over it. Sorry.
Thursday, March 31, 2011
Wednesday, March 30, 2011
Daily Exercise Digest - with Shoulder Care Links
Done Today:
10 Pullups
3 mile run, around 8:30 pace First run in my new shoes Merrell Barefoot True Glove
10 Chinups
50 Stressball squeezes each hand (with 10 second squeeze at end - not hard but feels good!)
20 Ab Rollouts
50 Pushups - I need to do these more I am a wimp right now!!
Shoulder issues are something a lot of people deal with - My right shoulder has improved a lot since I injured it in a freak arm wrestling accident with my younger brother-in-law (freakish in that he was a monster at the time and about ripped my shoulder out of it's socket!) but it still gives me pain. Strangely I think it hurts most when I'm doing the hula hoop on Wii Fit. Weird!
Jason Ferruggia's tips for Healthier Shoulders:
Part 1
Part 2
Part 3
Some of this advice is way beyond what most people need - definitely more for people who do a lot of lifting - BUT I think you can definitely find something in these posts to improve your shoulders and keep them safe!
My new shoes!
**Note**
Above Amazon links are Associates links - you buy something there I get a tiny bit of money - I don't get anything from Ferruggia except good fitness info - and you can too!
**End Note**
10 Pullups
3 mile run, around 8:30 pace First run in my new shoes Merrell Barefoot True Glove
10 Chinups
50 Stressball squeezes each hand (with 10 second squeeze at end - not hard but feels good!)
20 Ab Rollouts
50 Pushups - I need to do these more I am a wimp right now!!
Shoulder issues are something a lot of people deal with - My right shoulder has improved a lot since I injured it in a freak arm wrestling accident with my younger brother-in-law (freakish in that he was a monster at the time and about ripped my shoulder out of it's socket!) but it still gives me pain. Strangely I think it hurts most when I'm doing the hula hoop on Wii Fit. Weird!
Jason Ferruggia's tips for Healthier Shoulders:
Part 1
Part 2
Part 3
Some of this advice is way beyond what most people need - definitely more for people who do a lot of lifting - BUT I think you can definitely find something in these posts to improve your shoulders and keep them safe!
My new shoes!
**Note**
Above Amazon links are Associates links - you buy something there I get a tiny bit of money - I don't get anything from Ferruggia except good fitness info - and you can too!
**End Note**
Tuesday, March 29, 2011
Daily Exercise Digest
I've decided I need to track what I am doing daily or most days as motivation to push myself more.
Today I have done: ((F) means in a fasted state)
1 Hour of Yoga (F)
1 Muscle-up Attempt (F) (too slow and the work pull-up bar isn't great for that!)
10 Parallel-grip pullups
Also I wanted to share an update on using the ab roller. This video shows correct posture for maximum results and injury avoidance:
I think I've been doing it basically correct, but I can definitely improve!
Also as another note - my 2 'big' fitness goals are really NOT very important in actual fitness.
You can get as much or more from good, consistent, proper kneeling ab rolls and pullups and chin-ups as you may get from the standing ab roll-out or the muscle up. But it's challenging myself to accomplish that higher degree of difficulty - THAT's what I want to accomplish!
Today I have done: ((F) means in a fasted state)
1 Hour of Yoga (F)
1 Muscle-up Attempt (F) (too slow and the work pull-up bar isn't great for that!)
10 Parallel-grip pullups
Also I wanted to share an update on using the ab roller. This video shows correct posture for maximum results and injury avoidance:
I think I've been doing it basically correct, but I can definitely improve!
Also as another note - my 2 'big' fitness goals are really NOT very important in actual fitness.
You can get as much or more from good, consistent, proper kneeling ab rolls and pullups and chin-ups as you may get from the standing ab roll-out or the muscle up. But it's challenging myself to accomplish that higher degree of difficulty - THAT's what I want to accomplish!
Thursday, March 24, 2011
Ab Roller!
I've wanted one for quite some time so yesterday while shopping with my sons for their sister's birthday present, I bought myself a cheap "Gold's Gym Ab Wheel" from Walmart ($7.77 in store).
My goal is to be able to do them like this gentleman:
Awesome! I can do full extension from the knees and back up - but full from standing is a bit beyond my ability for now. Still - I did better than expected so that's good right?
Muscles ups are still my top goal - but this one is right next to it!
My goal is to be able to do them like this gentleman:
Awesome! I can do full extension from the knees and back up - but full from standing is a bit beyond my ability for now. Still - I did better than expected so that's good right?
Muscles ups are still my top goal - but this one is right next to it!
Tuesday, November 30, 2010
Turkey Leg!
Thanksgiving morning...
14°
It was SO COLD.
And I wore Vibram Five Fingers to a 5k Turkey Trot.
Felt like little stumps of senseless ice stuck there on my little footsies.
Once the race started things warmed up real quick
I was able to keep up with my brothers until the last quarter mile.
BAM asthma attack! I think the Albuterol that I inhaled before the race hindered more than it helped. No more of that.
I was struggling. Still finished with a decent 22:13 and frozen feet.
It's interesting to see that since the Vegas Ragnar my running stamina has really improved. I've been able to run right around 7 minute miles for a while now, but being able to consistently stay at that pace... that's new. My brother in law who runs a LOT more than me has said he's improved a lot since the Vegas Ragnar as well. Maybe it did something!
This was a great family outing - a 5k on Thanksgiving morning with almost my entire original family (i.e. my parents and siblings) minus one sister and one brother, and a bunch of spouses.
I couldn't feel my toes. So I tried using my weird flexibility to warm them up on my face while updating Facebook at the same time. It helped a little!
14°
It was SO COLD.
And I wore Vibram Five Fingers to a 5k Turkey Trot.
 |
| My toes on the left, my bros on the right |
Once the race started things warmed up real quick
I was able to keep up with my brothers until the last quarter mile.
BAM asthma attack! I think the Albuterol that I inhaled before the race hindered more than it helped. No more of that.
I was struggling. Still finished with a decent 22:13 and frozen feet.
It's interesting to see that since the Vegas Ragnar my running stamina has really improved. I've been able to run right around 7 minute miles for a while now, but being able to consistently stay at that pace... that's new. My brother in law who runs a LOT more than me has said he's improved a lot since the Vegas Ragnar as well. Maybe it did something!
This was a great family outing - a 5k on Thanksgiving morning with almost my entire original family (i.e. my parents and siblings) minus one sister and one brother, and a bunch of spouses.
I couldn't feel my toes. So I tried using my weird flexibility to warm them up on my face while updating Facebook at the same time. It helped a little!
Thursday, November 18, 2010
3 Months!!
I like to blog.
However I get nothing out of it other than personal satisfaction of having chronicled my adventures in the world of Fitness or whatever.
And while personal satisfaction is definitely an important thing, when life invades with higher priorities (working and children) blogging gets left behind. I wish working to provide was simpler thing that didn't interfere with the things I enjoy. Even better if it WAS something I really enjoyed.
So. What's happened since my last entry? (*Warning! Long post!*)
As I mentioned we were preparing for a trip to Canada.
Canada was beautiful, we spent a little under a week with the wonderful relatives of our new Sister-in-Law. They were VERY hospitable, but I think they tried a little too hard to get us to realize how GREAT small town life is in Canada.
Sadly after Canada we were not able to continue Insanity. Sleep is a bit more important at the moment (there are some (lots actually) cases where it is appropriate to sacrifice sleep, but taking care of a nursing baby is not one of them!
After we returned home and school started, I continued Yoga at work. The instructor is great and thankfully they have hired her to start full time at the beginning of the year, and she is continuing great hour long yoga classes every Tuesday and Thursday. Even better is that Tuesday and Thursday are my IF days, so I am able to get a GREAT workout while fasted.
In September I ran in the Utah Marathon Relay with a bunch of coworkers. Great little 5.24 mile run, my knees didn't really bother me too much so it was also great training for the Vegas Ragnar.
I was satisfied with my pace, but it really wasn't great. I ran the 5.24 in just under 45 minutes, so 8.5 minute miles. Dang knees. Notice my Brooks shoes - nice little track flats. I think they might be part of my problem.
Next up, the Las Vegas Ragnar Relay! The Ragnar Relay is a GREAT event. Lots of fun, and pretty tough too! I had 3 legs again, just like the Wasatch Back, but this time I had what is now the 'infamous leg 24'. 8 miles on a trail that is more a 4 wheeler track in the middle of the night. There was much weeping and wailing and gnashing of teeth that night! I think I would have enjoyed the challenge except that less than 300 yards in my knee started acting up BIG time. Yeah I wasn't mad at the trail... I was mad at my knee.
We still did better than expected.
Just last week I ran in a Work sponsored 5k, our annual Turkey Trot. I was feeling pretty good although I hadn't run since the Vegas Ragnar... so I was a bit worried about my knee. I decided to wear my Vibram Five Finger Sprints. That was a good choice.
My knee didn't start hurting until after the race (so there still needs to be some adjustments made), but I came in THIRD place with a time of 21:57, so just over 7 minute miles. Nice! I probably can improve on that too, which is amazing since I haven't run that fast since Jr. High... Now I've known I can run a just barely sub-7 minute mile... but doing it for 3? Didn't know I could do that still. Now I know. So now I've got to. The $25 gift card ("Turkey Voucher") was a nice bonus as well!
Today in Yoga I held Crow pose for longer than I ever had attempted. It felt great! I impressed the other newer yoga attendees too, which while not very important is still nice. Nobody else even tried it.
I'm pushing myself harder, because I know I can do more. It feels great!
However I get nothing out of it other than personal satisfaction of having chronicled my adventures in the world of Fitness or whatever.
And while personal satisfaction is definitely an important thing, when life invades with higher priorities (working and children) blogging gets left behind. I wish working to provide was simpler thing that didn't interfere with the things I enjoy. Even better if it WAS something I really enjoyed.
So. What's happened since my last entry? (*Warning! Long post!*)
As I mentioned we were preparing for a trip to Canada.
Canada was beautiful, we spent a little under a week with the wonderful relatives of our new Sister-in-Law. They were VERY hospitable, but I think they tried a little too hard to get us to realize how GREAT small town life is in Canada.
 |
| Dune Buggy! |
 |
| Trying to get some sun... Didn't work well, but IF does! |
After we returned home and school started, I continued Yoga at work. The instructor is great and thankfully they have hired her to start full time at the beginning of the year, and she is continuing great hour long yoga classes every Tuesday and Thursday. Even better is that Tuesday and Thursday are my IF days, so I am able to get a GREAT workout while fasted.
In September I ran in the Utah Marathon Relay with a bunch of coworkers. Great little 5.24 mile run, my knees didn't really bother me too much so it was also great training for the Vegas Ragnar.
 |
| We had four awesome teams - mine was 2nd fastest. We ALMOST caught our 'fast' stacked team! |
 |
| Finishing my leg! |
Next up, the Las Vegas Ragnar Relay! The Ragnar Relay is a GREAT event. Lots of fun, and pretty tough too! I had 3 legs again, just like the Wasatch Back, but this time I had what is now the 'infamous leg 24'. 8 miles on a trail that is more a 4 wheeler track in the middle of the night. There was much weeping and wailing and gnashing of teeth that night! I think I would have enjoyed the challenge except that less than 300 yards in my knee started acting up BIG time. Yeah I wasn't mad at the trail... I was mad at my knee.
 |
| Yeah that was easy... |
 |
| What?! |
 |
| I thought everybody was supposed to be a Pirate! |
 |
| Yarr all Pirates have iphones I promise! |
 |
| What a good lookin' buncha Pirates! |
Just last week I ran in a Work sponsored 5k, our annual Turkey Trot. I was feeling pretty good although I hadn't run since the Vegas Ragnar... so I was a bit worried about my knee. I decided to wear my Vibram Five Finger Sprints. That was a good choice.
My knee didn't start hurting until after the race (so there still needs to be some adjustments made), but I came in THIRD place with a time of 21:57, so just over 7 minute miles. Nice! I probably can improve on that too, which is amazing since I haven't run that fast since Jr. High... Now I've known I can run a just barely sub-7 minute mile... but doing it for 3? Didn't know I could do that still. Now I know. So now I've got to. The $25 gift card ("Turkey Voucher") was a nice bonus as well!
Today in Yoga I held Crow pose for longer than I ever had attempted. It felt great! I impressed the other newer yoga attendees too, which while not very important is still nice. Nobody else even tried it.
I'm pushing myself harder, because I know I can do more. It feels great!
Monday, August 9, 2010
Insanity and the Abs
This morning I started the second week of my second Insanity cycle.
On top of that for some reason I feel like I should keep going to Yoga on Mondays and Wednesdays here at work!
It is extremely tough to do both, but at the same time I think the extra yoga stretches help my body recover somewhat from the morning's insane workout.
Hopefully it will help with my goal to get ridiculously good abs! Unfortunately with the end of summer and the craziness that entails (work, stress, home for sale (hopefully soon), trip to Canada, work conventions) - nutrition and healthy eating takes a bit of a dive!
I've also stopped doing the ab workouts I was doing, but hope to re-incorporate those as soon as I can!
On top of that for some reason I feel like I should keep going to Yoga on Mondays and Wednesdays here at work!
It is extremely tough to do both, but at the same time I think the extra yoga stretches help my body recover somewhat from the morning's insane workout.
Hopefully it will help with my goal to get ridiculously good abs! Unfortunately with the end of summer and the craziness that entails (work, stress, home for sale (hopefully soon), trip to Canada, work conventions) - nutrition and healthy eating takes a bit of a dive!
I've also stopped doing the ab workouts I was doing, but hope to re-incorporate those as soon as I can!
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