Week 6 bGood ride b4 work

Ok Up and on the Bike by 5:15 am, one hour later 16 miles done , Awesome!!! What did you do before breakfast? Time for Vi shake and some Vi cereal, all protein and fiber! tire and sore at work after drive in should be fine. Maybe CST done later tonight! Mi...

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Week 3

Did Everyone have a Happy Halloween? Anyways Happy Friday Weeks 3 okay took off yesterday, exhausted after being up til 1 am the night before celebrating our RED SOX!!! Got up at 4:30 to ride this morning did about 16-17 miles in one hour stats time 60 minutes power avg 110 watts revolution avg 75 Calories (Real) 430 Heart rate avg 126 Not bad , want to get the power up to 125, mileage up to 18 revs up to 80+ and calories up to 500. Interesting discussion on the ICO(indoor cycling)site I am on about calorie burns. They say it is impossible to reach 800-1000 calories per hour unless you are really elite. if your BMR is 100-125 then you would need to burn 700 - 800 calories, it was hard to burn 430 on the bike this morning I was a sweaty mess! The HR watches we use are somewhat misleading Thoughts...

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Week 3 P90X

End of Week 2 Okay update so I rode about 18 miles Friday night after work(on my Keiser M3 indoor Bike) , had a great Historia Video ( Def Leppard)playing , cranking to the old Def boys ( Love Mutt Langes role as producer at the end). Had my new Sennheiser 170 cordless headphones cranking OMG is that incredible. Loving the Keiser Bike if you cant tell!@ working and listening to — listening to Bruce Hornsby. Week 3 P90X C&B tonite rest week next week I will skip as I missed a few wo's M...

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Week two P 90 X

End of week 1 ( Sunday) 61 minutes on the Keiser, 18 miles, it is nice to go through my old music videos VCR did not work, whats a vcr? lol, need to get some old rush and van halen on dvd I guess Have a great day all! Doobie Brothers were perfect for this ride although my batteries didn't last in the old cordless headset ordered new Sennheisers ( digital headphones) from Amazon so that should be sweet! Week two starts today 20 minutes on bike and then Chest and back tonite, what are you doing??? M...

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Da2 /3

day 2 done nice 45 minute ride on the bike ouch rear is sore! Shoulders and arms after dinn...

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Day 1

Okay day one done 5 miles -22 minutes on Keiser M3 indoor bike and then Chest and back, man that felt Good! Had a light dinner and passed out, wow was I tired! Vi shake with protein and raspberries! onword People!   Mike...

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Restart

RESTART!!!okay gang as you may know I have been fighting a bad foot from PF and god know what else, so walking running and hiking are all painful, so I have become a fa from the stress of work and not being able to get a decent cardio exercise.So I did some research and we bought a beautiful used Kieser M3 indoor bike, it is a thing of beauty, sleek, belt driven, simple and quiet , check it out, hope to get back in gear and in shape for cross country skiing! has a decent tracking computer monitor too,.Even hooks up and works with my polar heart rate chest belt, the old one, watch is long gone.Clip my shimano bike shoes into the toe clips and go.The treadmill is for sale never used it much....Restarting P90x tonight have the calendar done sb able to stay the course, finally caught up at work...

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Running & Being

A Sheehan Revival The Runner's World reissue of George Sheehan's book, Running & Being, introduces a new generation of reader-runners to the man who identified the value of living an active, fulfilling, and authentic life. By  David Willey Published April 03, 2013 One of the first things I did when I started this job in 2003 was put a framed photo of Dr. George Sheehan on the wall of my office. George, a cardiologist who wrote a column for Runner’s World for two decades starting in 1970, was the magazine’s most popular and beloved writer before his death from prostate cancer in 1993. He wrote about running...

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Cross country skiing - The best!

Hey Gang Day off from work phone rang or beeped constantly but Fuck it! So Great brook is a cross country park in winter about 20 miles worth they say. Can't cross country down south eh? I have been skiing on trails off and on for 25 + years. Great afternoon at Great Brook, conditions were pretty good a few bare spots, I skiied 5 miles but was out of energy the last 1- 1/2, fell a couple times pretty funny, i never "used to" fall Lol. Btw 1000 calories! Getting skis with metal edges so I can skate and telemark ( climb mountain with snow shoes and ski down), this old guy is NOT slowing down hehe! Found the skis I plan to buy, Fishers 98's with a special boot and binding you can use the ski on flats, up trails , down hills and through the brush! I won't need to buy new down hills I will...

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Serious stuff

More serious stuff: I am on a very strict diet lost 7 pounds since Sat You are all doing frickin great!!! I love my job in Construction Management, but we do work a lot and the thanks are minimal. This is from a young man who worked for me in the past,  the best I've  had BTW(ever) He is newly married and they are expecting their  first son in a couple of months. Paul: {Bossman, This might put a smile on your face in the meantime...I have been "talking" to my wife's belly, preparing my future son for the real world. My #1 piece of advice..."son, if you want to have a life outside of work, and not work weekends and extended hours, don't go into construction...become a banker..."} I miss Paul btw, he moved to Virginia and is doing well, but we do stay in touch and I cherish...

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Healing the PF

HEALING THE PF( Plantar Fascittis)I have been eating bad and healing well, Lets see I bought Kuru shoes, a foot stretcher and the night splint, couple of straps for stretching.The foot stretcher is awesome you stand on it and it legs you rock the heel all the way to the floor. awesome calf stretch!The Kurus are wild like a sneaker with special heel cups that go down instead of flattening out , feet feel great , need another pair for home.Night splint is weird i put it on it pulls the foot up slightly, keeps it in tension, I can only take about 3 hours , maybe 3 1/2 last night. So i feel ready to go running and hiking, but i plan to keep it lite until the end of March, maybe some easy local hikes and a little more snowshoeing!Working probably 70 hours per week...

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More from my Crossfit Fanatic!

I have to do another post because I am sooooo freaking excited!!! Even though I haven't seen any significant change on the scale in since probably October, I decided to try on some clothes that were way too tight for me in January, and they fit perfectly now!! I am slowly changing out my closet and replacing all my new clothes with all my old clothes. There are a couple more things that are still too tight, but once I can fit into them, it's shopping time! I must have lost at least a couple of inches in my hips and thighs for these pants to fit now. Weight training f'n ROCKS!...

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Heath update!

OK health update, Good:Officially on a steroidal inhaler for my asthma feels good to be able to breath again, that's the good. The bad:Plantar Fascittis  this has been bothering more and more need to start a rehab program, this is why I have not been running much.Q:What is a good workout to keep my aerobic capacity up or improve it while rehabbing? M...

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How stress affect your weight Part 1

Part I: How Stress Affects Your Weight By Hallie Freedman It’s a known fact that stress is a big factor in packing on the pounds. After a recent conversation with a new friend on Facebook I realized that many people do not know why stress contributes to their weight gain, they just know it does. One reason is a result of a stress hormone, Cortisol. When our bodies undergo stress we experience a fight or flight response, which releases a variety of hormones. Regardless of what is causing our stress, our body has a similar experience. For example, your body cannot differentiate between office-based work stress and actual danger. Our body...

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Freakin killed it -Cross-fit is contagious!

Good friend of mine wrote this! I'm pretty sure I just had the best workout of my life today. I worked out with these freakin elite athletes that were doing some crazy Navy Seals 2-hour workout. I hung in for about 2/3 of it! And when I was done w/ what I could do, I practiced rope climbing and freakin killed it!The workout:Warm-up: 3 Rounds of 20 kettlebell swings, 25 air squats, 15 push-ups (I was tired after this!)Phase 1: run 800 m before and another 800 m at the end of the rounds, 3 Rounds of 50 mountain climbers (That's 1,2,3,1, 1,2,3,2, etc, so really like 200 mountain climbers--crazy), 25 burpies, and 3 rope climbs. Instead of 3 rope climbs I did 9 modified climbs which is starting lying flat on the floor and using your legs and arms to pull yourself up to standing. These...

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Primal Diet - she loves it

Borrowed from a friend who just started cross fit and is enjoying the primal lifestyle!! Not a big fan of veggies, and am working really hard at trying to incorporate them into my daily diet, but I don't always do a good job with it. Sample Day 1 bf:  2 eggs fried in grassfed butter and 2 slices of bacon, coffee with cream midmorning:  coffee lunch:  wild smoked salmon from Costco wrapped in roasted seaweed (Costco) with avocado, and a granny smith apple afternoon snack:  celery with almond butter and green tea dinner: rib eye with broccoli sauteed in olive oil and  a sweet potato Sample Day 2 bf:  2 eggs in butter, 2 sl. bacon, coffee with cream--this is pretty much every morning midmorning coffee lunch:  chicken breast with roasted red peppers with...

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New day

Friend of mine wrote this , the root of the Primal/Paleo movement Tomorrow's a new day for both of us, ! I'm going to do a strict sugar detox for the next few days.Yes, that means NOTHING processed. You can make your own dressings and sauces with natural ingredients. No ketchup, nothing with sugar--not even natural sources like honey or dried fruits. 1 small serving of fruit of day, and lots of veggies. No starchy veggies like potatoes, and absolutely no grains or anything that raises your insulin level drastically. Did you know that 2 slices of whole wheat bread raise your blood sugar more than a candy bar? Crazy! If you cut out corn, you'll pretty much automatically cut out everything processed. It's pretty amazing how some corn product is in EVERYTHING. Our fast food fat nation runs on...

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Intermittent Fasting and Stubborn Body Fat

Thursday, June 17, 2010 Intermittent Fasting and Stubborn Body Fat 1:28 PM | Posted by Martin Berkhan Share I have previously hinted that intermittent fasting sidesteps the issues associated with stubborn body fat. Indeed I rarely find any need for advanced strategies to rid my clients of stubborn body fat. I will soon tell you why, but first let me give you some background information to what I'm talking about here. What is stubborn body fat? Stubborn body fat refers to areas of the body that hold on to fat the longest. Generally speaking, these areas include the lower abs and lower back in men, and the lower body in women....

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Weeek 2 P90X done

Week 2 P90X done good week, went skiing and snow showing yesterday, did about 5 miles combined so it was good cardio. Place is called Weston Ski track not far from job site they make snow on about 2 km of course so it is awesome all winter! What did you do this week? are you eating cle...

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Day 1 Round 7- P90X

Its a New Year 2013 1/2/13 Day one round seven P 90x let myself go, back in it it to win it!Did awesome although i had to take a lot of breaks! still fighting a cold tooAlso did hibernating heinies, need to engage those more for running hiking etc.Too many years at the deskDiet was awesomeStrict Paleo,no sugars, no grains, no legumesChop the tree down and stoke the fire lets do this folks! XMi...

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