Archive for the ‘fitness’ Category

In addition to a good workout I also had the personal trainers run my body-fat and blood pressure numbers.  The BP numbers turned out so good I am sure the machine was broken.  I was so sure they couldn’t be true that I insisted on three measurements (2 from the right arm and 1 from the left).  The end result averaged out to 95/65 with a resting pulse of 67 beats per minute.  The body fat measurements were a bit on the high-end.  I had my BF measure with body electronic calipers and the handheld machine.  The electronic calipers gave a reading of 28.95% (60.5 lbs of fat on my frame) and the handheld gave a reading of 22.1% (46 pounds of fat on my frame).  Either way I have plenty of fat to shed during my fitness journey.

I had a good early morning walk (which I started doing last week) and a decent reintroduction to Tabata Training.  I say decent because I ended up not being able to do the full 10/10 program, but I did make it halfway through.  I will have to focus on rebuilding some of my basic strength before I venture back into Tabata training. Maybe next month I will try again?

A picture says a 1,000 words (or in this case 40+ extra pounds).  Other than my obvious state of half-sleep (the picture was taken at 7 a.m.) my well-rounded cheeks and less-than-subtle second chin aren’t camera-shy.  It appears much of what used to be known as “my chin” is now lost in a round, full face.   A face that sits upon a neck that sits upon a slow, lethargic, weak body.  Wow, this sounds even worse typed out than it sounded as part of my internal monologue.  So as far as changing this less than flattering look it is important to begin with an adequate assessment of my current (not-so-)well-being.   Let’s just say that most categories leave plenty of room for improvement.  Some will be updated on Wednesday with more accurate numbers, but this is what I’ve got thus far. (more…)

Here are the numbers:

  • BP: 118/63
  • Pulse: 97 (a hour after workout- which s a bit worrisome)
  • One Mile Run: 14 minutes (shameful)
  • Push-ups (1 minute): 25 reps

I am putting together a list of factors to get a baseline of my fitness level.  I will run through the list tomorrow and see what my personal bests are for each item on the list.  So far it includes: (more…)

I am restructuring my life to accomplish my fitness (NOT weight loss) goals.   Sure, I will probably shed some pounds along the way but this plan is not centered on the goal of weight loss.  Such plans usually end up being self-defeating and scale-focused to the point of unhealthy compulsion.  My goal, with each passing month is to: have a better heart rate and lower BP, to run farther, to punch the heavy bag harder, to flip the tire more times in a single minute, (to acquire) and flip a heavier tire, to lift heavier weights, to feel more energized each morning, to push my body to the limit as often as I can and come back better for it.  It won’t be easy–it never was.   The first few weeks back are about as fun as working as circus janitor; it stinks, there aren’t many rewards, and you have to drag yourself through each work(day/out).

So how will I do it?  What is my plan?   (more…)

Has it really been almost five months since I last posted an update?  Is it true that since that update I’ve had several failed attempts to get back into my fitness journey?  Unfortunately the answer to both is yes.   The last five months I have done a much better job procrastinating and indulging than getting motivated and active.  Of course I could blame the many tentacled octopus that is my dissertation; the beast that devours my time, energy, and life.  Or I could blame my darn cavity riddled teeth I can’t afford to fix that bring me so much continual pain– especially in the cold weather.   But I won’t (although since I mentioned them I guess that is sort of a not-so-subtle way of gaining your sympathy; and by your I am probably speaking mostly to the comment-bots)!  Instead I will let you know where I am in my fitness reboot.

The honest (and painful) truth, I look like this guy again.  And no matter how hard I try I can’t help but return to this point over and over again.   Where am I now?  I weigh in at about 207 lbs and my waist measures 41.25 inches (disturbing those measurements are almost exactly the same as back in 2007 when I started this blog).   And what of my goal of competing on Ninja Warrior?  Well, it shouldn’t be hard to guess I never quite got to that.  I am not one to give up on dreams though.  The Ninja Warrior folks have been helpful by creating tryout out in California– so my goal will be a bit easier to achieve given it won’t require a passport or flying across an ocean.  So why not begin again?  Why not take what I have learned from all my failed attempts and let the wisdom of time (and accumulated error) benefit my present out of shape self?  I don’t see a reason why it shouldn’t.

So I am throwing my hat back in the ring (is that even a real saying?).  I am throwing it in knowing the first couple of weeks of workouts are never easy.  I am throwing it in knowing that the first two months of running feels more like balancing jello on two taped together chopsticks than something elegant you could call “running.”  I am throwing it in knowing I will be stressed out writing a dissertation chapter that is due on January 20th, 2012.  I am throwing it in knowing my teeth will undoubtedly hurt.  I am throwing it in knowing that this might not even be a real idiom I have used to structure this paragraph.   (more…)

For $207 you could buy this at Amazon….

 

…Or for under $7 (less if you already own a roll of duct tape) you could build this

Learn how here.

A happy New Year to all those who still scramble up the crag that is this old worn out blog to view my inconsistent (and sometimes incoherent) fitness ramblings.   I know you are expecting me to talk about how I resolve to post more to this blog over the coming year, but actually I don’t.  I plan on posting more and I expect to be more active than I have been the past year or two, but it isn’t on the top of my to-do list.  I was putting too much stress on keeping this blog up and anxiety was getting the better of me.  I hope that with a more relaxed attitude I can better keep up with this blog, minus the stress and anxiety.

So what are my resolutions?  Before I get to that I should note that experience has tempered my firm belief in specific goals.  They are great until you reach them.  Then what?  A new goal?  Where is the joy in that?  Instead, it is better to find general guidelines for how life should be lived, live by them, and reap the rewards as they come.   No more stress or pressure to hit specific numbers.  I will take my victories as they come.

So the question is changed to what are my guidelines and how do I plan on implementing them.  I answered that question by creating three general guidelines, short enough to remember, but broad enough to allow for a considerable amount of change in the life of myself and my family.  I have termed these “Family Commitments” as they impact both myself and my family.  However, because of their dual nature I will refer to them interchangeably as family and individual commitments, depending on the context.

The three primary commitments are:

  1. Keep God first in all things
  2. Eat fresh and be active
  3. Buy less, throw out more, and organize what we keep

These three commitments hit on the big four: mind, body, spirit, and wallet.   Commitment 1 will keep us spiritually balanced and aids us in keeping commitments 1 and 2.  Commitment 2 will keep us healthy and aids us in keeping commitments 1 and 3.  Commitment 3 will keep our bad spending habits (and my tendency to hoard things) in check, and reinforce commitments 1 and 2.

Now how do I turn these three broad commitments into a plan of action?  Like this: (more…)

A New Goal…

Posted: November 11, 2010 in challenge, fitness
Tags: ,

While Ninja Warrior is still a ways off in the future, I found a good mid-range goal.   On April 16th, 2011 the Marine Corp base in S.C. will be hosting their annual Mud Run, and I am planning on attending.

Hoo-RAA!  this should be a good motivator to stop procrastinating and get to work.

Well, with my less than encouraging cholesterol numbers I am even more hopeful that this diet will be even haf as good as I’ve heard from others who tried it out.  I’ve been working hard to stick within 400-500 calories on my down days, and thus far I haven’t had any problems with that.  I even joined my family at the local pizzeria on one of my down days, and the temptation was pretty minimal (I did have a delicious, but expensive, One of a Kind bar to eat thought).  The down day is a lot easier to do than I expected, and easier than other diets I’ve tried in the past.  Because the calories I consume are so minimal on a down day I don’t have to worry about packing 5-6 meals/shakes when I am out for the day.  A definite pus!

Although my first week weigh-in won’t be until this Friday, the numbers I saw on the scale the last few days were encouraging.   Of greater importance, I’ve already dropped 1/2 an inch from my waist.

My schedule is pretty straight forward.  I alternate up days and down days.  On down days I either walk or do grip training workouts.   On my up days I eat like a horse (but 90% healthy food) and workout once in the morning and once at night.   Today I completed an outdoor H.I.T. workout:

  • Heavy Bag training (30 seconds action/50 seconds rest) (I knocked these all out in a row since the gloves can be annoying when I am doing other exercises and it is a pain to take them on and off).
  • Then I did the following exercises: Sledgehammer training (right and left side; alternated between two- and one-arm), Roman sit-ups, medicine ball slam, and jump rope.
  • Circuit 1, 2, and 3 I did 30 seconds action @ 70% intensity with 50 seconds rest in between
  • Circuit 4 and 5 I did 15 seconds action at 90-100% intensity with 30 seconds rest
  • The final circuit I did one minute of 50-60% intensity with 1 minute of rest in between.
  • Total Time: 38 minutes
  • Total Exercise Time minus rest: 16 minutes

Over the next few weeks I will be limiting rest time between sets and extending the time during each exercise.  I look forward to seeing what my cholesterol numbers look like in a month or two.