The race goes not to the swift, but to those who keep running !
Which Body is Better for Health and Performance? Answer Join me at Beachbody.com-
See why power 90 was so successful at changing the in home fitness market.
Check out the creator of the most Intense exercise videos in the world Insanity and Asylum ! Shaun T !!
P 90 X The Extreme In Home Fitness program- Xmikew.com
Thursday, October 16, 2014
Tuesday, October 7, 2014
Monday, September 29, 2014
P90X CST tonight !!
Wanted to share the program where I work:
• MONDAY September 29th from 7:15am-8:00am - TCC Gym training demo with personal trainer. RSVP to Calendar Invite.
• TUESDAY's September 30th - November 18th (8 weeks) - Walk and/or Run Club 5:15pm-5:45pm at TCC's Office with personal trainer. For those looking to go from the Couch to 5k or walkers and runners at any level. Sign-up here.
• TUESDAY's September 30th - November 18th (8 weeks) - Boot Camp 5:45pm-6:15pm (strength, endurance, agility and fitness training). Whether training for the Spartan Sprint on Nov.15th, trying to lose weight, tone or just get fit, joining this group session with TCC's personal trainer can help you reach your goals. Note: You may join us on Tuesdays for either or both session(s). To sign-up click here.
• TUESDAY October 7th 4:30pm-5pm - Smoking Cessation Intro. Learn more about the 2014 program "75 days Smoke Free by 2015". This free program includes coach, meetings, quit kit, journal and TCC incentives. Meetings will be at the TCC office and via conference call. For more information, or to sign-up click here.
• TUESDAY October 14th 4:30pm-5pm Smoker's Quit Day (follow-ups every 3 weeks 11/4, 11/25 &12/16. "New Years Party" Dinner to celebrate 1/6/15)
• SATURDAY November 15th 3:30pm (TCC's run start time) Spartan Sprint at Fenway. Spectators register free here.
Monday, September 22, 2014
Day 29 (already) !!
up at 4 m and banged out CST
Chest, Shoulders and Triceps – A phase 2 and phase 3 workout you won’t see this until after your first 30 days of p90x but it is worth the wait! Your body is now building muscle mass and burning the fat and now you need some muscle confusion to keep it going and this workout does it. You can expect the following moves in this workout: Slow Motion 3-in-1 pushups, In&out Shoulder Flys, Chair Dips, Plange Pushups, Pike Presses, Side Tri-rises, Floor Flys, Scarecrows, Overhead Tricep Extensions, Two-twice Speed Push-ups, Y-Presses, Lying Tricep Extensions, Side-to-Side Pushups, Pour Flys, Side-leaning Tricep Extensions, One-arm Push-ups (so hard, don’t worry do what you can), Weighted Circles, Throw the Bomb, Clap or Plyo Pushups, Slo_mo Throws, Front-to-back Tricep Extensions, One Arm Balance Push-ups, Fly Row Presses, Dumbell Cross-Body Blows and then you get to do Ab Ripper X!!
This workout is my favorite . It goes hand in hand with the other “resistance” workouts in level of difficulty !!
Laura, Davey , Phil and Tony
Gotta laugh there was a girl on the BB tread who said
I don't want to look like Laura!!! nuff said!!
Sore and feeling good!
Friday, September 5, 2014
Hanging in there Yoga last night feeling good and sore!
Time for an hour walk with the dogs before work, Put on reflective collars and blinkers for them and a headlamp for me, it is eerie when I see the four green eyes in the distance when they play ball!
Legs and back afterwork, Wife comes home tonite been in New York all week miss her!
Friday, August 29, 2014
Going down for P90X Legs and back and some walking Dreya will show us how it is done , oh my!
Legs and Back – This workout was mixed in difficulty some found it the hardest and some not so hard so it will depend on the strength of your legs and back already, and you can expect the following routines in this workout: Balanced Lunges, Calf Raise Squats, Reverse Grip Chin-ups, Super Skaters, Wall Squat, Wide Front Pull-ups, Step Back Lunges, Alternating Side Lunges, Close Grip Overhead Pull-ups, Single Leg Wall Squat, Dead Lift Squats, Switch Grip Pull-ups, Three-way lunge, Sneaky Lunge, Reverse Grip Chin-ups, Chair Salutations, Toe Row Iso Lunge, Wide Front Pull-ups, Groucho Walk, Calf Raises, Close Grip Overhead Pull-ups, 80-20 Seibers Speed Squat, Switch Grip Pull-ups and then Ab Ripper X!
Wednesday, August 27, 2014
Did my 3 mile power walk this morning before work, 17000 steps on the feet so far, went up the 8 flights of stairs to the top floor piece of cake only mildly winded.
Now it is time for Shoulders and Arms, Had my Nox oxide,time to go down and get crazy with Tony and Bobby.
Shoulders and Arms – This is very similar in “style” to chest and back but we all found it to be a much easier workout and that makes sense as it is working two small muscle groups as opposed to two large muscle groups. The workouts you will do TWICE are: Alternating Shoulder Presses, In and Out Bicep Curls, Two-Arm Tricep Kickbacks, Deep Swimmer’s Presses, Full Supination Concentration Curls, Chair Dips, Upright Rows, Static Arm Curls, Flip-grip Twist Tricep Kickbacks, Two-Hand Shoulder Flys, Crouching Cohen Curls, and Lying-down Tricep Extensions with bonus rounds including In and Out Shoulder Flys, Congdon Curls, Side Tri-Rises. After all that you get to also do Ab Ripper X!!
Tuesday, August 26, 2014
It has been along time since I have done this and it was great@!
Missed this Video with Pam the blam , the one legged man (amazing) , and Tony and the Dominic (leap frog)
• Plyometrics – This is by far the hardest workout and is mostly cardio of the lower body and often referred to as jump training. You are run through a series of grueling high impact moves, but if you have knees or back don’t worry there are alternatives shown. Everyone in our test group has herniated discs in either the lower back (2 of us) or neck and we adapted easily. Some example moves are jump squats, Heisman side to side, and lunges. Your thigh and calf muscles will be pushed to the max but after 90 days you will be amazed at how it adds to your fast twitch muscles and endurance.!!
Love this workout, be careful at first until your legs are stronger and support the knees well.
Shoulders and Arms !
Monday, August 25, 2014
P90X Round 1 Week 1 Day 1
Love Chest and Back and being with Tony and the kids at 5am !~
Gave Platelets at the Red Cross tonight and it was hard to not move for 90 minutes arms were sore, they stopped it a few minutes early for me!
You have to pick out a movie to watch as your arms are tied down you cant read a book, they go in one arm and out the other , filtering the platelets and then putting the blood back.
Good news was the bloodpressure was 120/80.
Watched Kill bill Vol 1, go figure all that sword swinging how could I sit still LOL
Tomorrow Pylometrics !!
Monday, July 14, 2014
Busy weekend , Concert on Friday at the Blues Hills pavilion, Doobies Brothers and Peter frampton, Fn incredible.Went with neighbors wife , long story we were good!
I had 68000 steps for the three days , F,S, S! 34 miles. Feet are tired LOL
Had to work on my weight this weekend, clothes are getting tight so I fasted both days Sat & Sunday no food till 6pm, then a large meal!
Based on the walking and work I did i burned a lot of calories right!
It worked shirts and Pants are loose again!
That said I am going to focus on Lean gains to loose the 30 pounds that have been dogging me ...
Here is the schedule from Martin Berkum's blog , specific to me!
I work out at 5 am
Early morning fasted training
Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.
6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.
For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.
Be good Team
Here is a link to the Blog
Monday, March 3, 2014
i usually go to the next disc if I have 10 minutes...
Been loving the fit bit ( One) tracks sleep etc, little competition with friends on there who are keeping similar numbers, one night a girl messages me I was at 11450 and she was at 11508, she says cmon Mike!
It was 1000, I said I am going to bed you win LOL
You can taunt people too its all good fun!
Just trying to get to 10000 steps every day it helps with the diet/ weight issues...
If I get out of work be 5:00 and get home it is still somewhat light out, I walk the dogs across the street good for them good for me ..
I have been getting up and riding my bike at 4:30 am just to get in a good 1/2 hour cardio, above and beyond the workouts, 25 miles on deck for this morning on the bike.
was out the door one morning by 6 am after riding!
Have a good Sunday all!
Monday, February 24, 2014
Tuesday, February 4, 2014
okay new start January was a bust other than getting through the P90x the way I like too, still eating bad , don't know what is up!
Logged back into Livestrong, been gone a long time. I know it was Lances site but it is a good site. It is good for tracking both Exercise and diet, albiet my disconnect
I loaded the advanced P90X /T25 Hybrid and i plan to do it for 16 weeks it went longer but I cut it off, I even put the dates in there with formulas, 111 days!!!
Day 1- P90x/T25 Hybrid , ( last night) 20 minute warm-up and then Chest and Back! good solid workout, does anyone know how to read calories on a Polar RS 300?
so like i said Banged out 20 minutes on the bike and then P90X chest and back woke up about
3am and the back was complaining!Sore ( in a good way), Tony was really bad in this video,
lorraine did not help!
I bought a Who line in Texas 1975 DVD , it was really poor quality but I got to see Keith moon
on an extended basis man he was an fn great drummer but really screwy, Pete T was trying to
introduce a song and K was goin on and on Pete was getting pevved!
Needless to say i added Baba O'rielly(teenage wasteland) to my Biking song list.
so today is Cardio (focus T25) and ab ripper , pysched as I have not done any Shaun T in a
Tuesday, January 28, 2014
Hey team week 4, travelling for three days so no wo, but back to P90x , this week, a friend gave me T25 to try, Are there any good hybrids for me to combine with P90x?
Week 4 Rest week but I need to make up legs and back so here goes tonight Legs and back and Yoga ( not x but at least FOY).
felling good and ready to rock this place.
Monday, January 13, 2014
Friday, January 10, 2014
( can you tell I love the original)
Ok did 30 minutes on Bike ( 5 miles) and Shoulders and arms before 6 am felt good.
I am behind this week, my wife had a very good friend found dead at home the other night, single( spinster) 55 lived alone , great woman no clue what happened yet , so that has impacted us to say the least....
Plan to do Legs and back tomorrow morning , and go Cross country on Sunday call it a great 1st week!
Diet has been clean except for a donut yesterday, focusing on elimination of the whites for now, no sugar, no breads, no pasta , been pretty good so far, wife is onboard!
love yall!!! thanks for the inspirations and support heres to a great 2014!!!!
Wednesday, January 8, 2014
The Boston Globe
8 January 2014
Every health professional you meet these days is touting the benefits of eating fewer processed foods and more whole grains. You may or may not be fully on board, but we think incorporating a variety of grains and legumes into the nightly routine can also be fun and lets you expand your repertoire. Keep serving the new dishes until one of them delights those meat-and-potatoes family members who are firmly in the “no!” camp.
One way to try something new is to make it look like something you already know. Millet, familiar as birdseed, is gaining popularity on the supper table. Naturally gluten-free, it has been the base of diets in parts of Africa and Asia for centuries. Cooking a batch of millet is no harder than making rice. With that in mind, try millet fried rice with tastes you already know: bright curds of scrambled eggs, fresh ginger, and soy sauce.
Farro, an ancient wheat relative, can also be substituted for the short-grain white rice that traditionally goes into the Italian standby risotto. This version, known as “farrotto,” is a fine alternative to the classic.
Still not ready for full immersion into ancient grains? Start with something simpler like switching out half the white rice in a dish of brown. Or stir quinoa into your favorite rice meal to add vitamins and antioxidants. Quinoa is not actually a grain, but an edible seed that has been sustaining populations in South and Central America for thousands of years, and is becoming an excellent addition to the vegetarian diet. Mix red quinoa with brown rice and plenty of sauteed mushrooms for a main course. And if that isn’t enough, pop a fried egg on top.
Chickpeas, a legume native to the Middle East, and also known as garbanzo beans, are packed with protein and fiber. They are most nutritious when cooked from their dried state (versus canned). Since hummus has become the new baby food, your little ones’ taste buds will perk right up with any dish featuring the iron-rich beans. Here they’re mixed with smoky Spanish paprika, caramelized onions, and spinach.
The best thing about making any of these grains, seeds, and legumes is their versatility and ease of reheating. Choose one item, such as barley, make a large, plain batch on Sunday, and parcel it out as lunches and dinners for the rest of the week. Add it to soups, eat it hot as a side dish, whip up a simple vinaigrette and toss with orange segments, toasted pecans, and dried cherries, or add milk and fruit to create a breakfast porridge.
The options are endlessly delicious; you just need to keep an open mind. And convince everyone else at the table to do the same.
© 2012 The New York Times Company
I am trying to get 50 cents to $1.00 per pound , it all goes to UNICEf no 40 % administrative costs.
It runs until the end of Feb now
Can anyone help me out?
Ok Day 2 /3
Day 2 Did not happpen
Doctor visit went well
Xrays are "normal" small spurs from the PF , no major arthritis or anything.
Gave me another shot in middle of foot at that toe joint.
I gotta say it hurt and was swollen all night , so wo did not happen.
He said to focus on shoes and orthotics for good support and we will go from there. It must have been a bad bout of bursisitis!
Will make it up tonight
Snowblower came at 7 pm , will check it out tonight.
Tonight will be 45 minutes bike & S&A
How is everyones"clean" eating going this year?
Mine is going well, cut out all whites, except potatoes, they are fine in small portions cooked healthy.
So no sugar, no sweet, no white bread, no pasta
these all equal to SUGAR/Turns to FAT!
Eat more coconut in cooking and coffee.
just got rid of all the xmas goodies and have the clean diet dialed in!!
we are having a weight off contest at work , it is for Unicef does anyone want to go in for say 25 cents per pound?
Goal is 30 #'s for now.
What is everyone doing for their dietary health?
remember " abs are made in the kitchen!!!"
Have great day!
Tuesday, January 7, 2014
So, I am going to the podiatrist for another visit today, xrays were done , so now he can tell me what is up with my foot, little sore yesterday after busy weekend , new boots, not limping just a little tender.
Today is much better.
I have a good(broken in)work boot on and it does not hurt.
So i rode the bike 21 miles indoors Saturday and took trevor for a 4 mile snowshoe Sunday , love the north in the winter, except for the excessive part( cold & snow).
We were jumping over ditches yesterday at jobsite yesterday at work , legs were fried...
Great inspirations group!!!
Need some skin gals!!!