tag:blogger.com,1999:blog-8037899876216003352024-03-14T04:23:17.853-04:00X MIKEAnonymoushttp://www.blogger.com/profile/16031386543135240163noreply@blogger.comBlogger322125tag:blogger.com,1999:blog-803789987621600335.post-50667857927794496892015-06-19T14:22:00.001-04:002015-06-19T14:22:09.358-04:00Pullups you can do them!<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/mRznU6pzez0/0.jpg" src="https://www.youtube.com/embed/mRznU6pzez0?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<iframe width="854" height="510" src="https://www.youtube.com/embed/mRznU6pzez0" frameborder="0" allowfullscreen></iframe>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-61242566329832953792015-04-27T20:28:00.003-04:002015-04-27T20:28:36.718-04:00Back to then Beast Monday Beast Block 2 Week 3 Day1 BULK CHEST!<br />
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Back to it , had an arm injury then a work injury( Chest), then a bad cold to make the chest hurt more.<br />
Read somewhere recently to work out to exhaustion at least once a week.<br />
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Tonight I plan to do the Chest and then ride the indoor bile ( Kaiser) for 45 minutes to an hour, Lets do this!!!Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-56755954682787367952015-01-10T10:44:00.002-05:002015-01-10T10:44:49.470-05:00BODY BEASTOk so I am starting Beachbody's Body Beats at home Monday, Any takers??<br /><br />
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I have some strife in my life since New years day but I am doing this!!</div>
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The wife is out of town for WE so I overate last night wth??</div>
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Anyways I am fasting today, will not eat til dinner.</div>
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If you want to chat in more real time, I have a group on facebook , called </div>
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"Mikeys Fit group" , great bunch of people , its closed, so its private, if you want an invite, go here and ask to be admitted:</div>
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<a href="https://www.facebook.com/groups/MikeysFitGroup/">https://www.facebook.com/groups/MikeysFitGroup/</a></div>
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have a great weekend!!</div>
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Mike</div>
Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-18400701028401797612014-10-16T08:15:00.000-04:002014-10-16T08:15:56.061-04:00Walking is good for you / article from the Daily Apple<div class="postFlag" style="background-attachment: initial; background-clip: initial; background-image: url(http://cdn.marksdailyapple.com/wordpress/wp-content/themes/marksDailyApple/images/mda_sprite.gif); background-origin: initial; background-position: 0px 0px; background-repeat: no-repeat; background-size: initial; box-sizing: border-box; color: #332f26; direction: ltr; font-family: 'Helvetica Neue', Helvetica, Helvetica, Arial, sans-serif; font-size: 0.8em; height: 31px; margin: 0px 0px 0px -8px; padding: 0px; text-align: right; text-transform: uppercase; width: 103px;">
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15 OCT</div>
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<a href="http://www.marksdailyapple.com/why-these-nine-famous-thinkers-walked-so-much/" rel="bookmark" style="box-sizing: border-box; color: rgb(41, 41, 41) !important; letter-spacing: -1px !important; line-height: 1.1em !important; outline: none; text-decoration: none !important;" title="Permanent Link to Why These Nine Famous Thinkers Walked So Much">Why These Nine Famous Thinkers Walked So Much</a></h1>
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<img alt="walking" class="alignright size-full wp-image-52381" height="213" src="http://cdn.marksdailyapple.com/wordpress/wp-content/uploads/2014/10/walking.jpg" style="box-sizing: border-box; display: inline; float: right; height: auto; margin: 0px 0px 2px 7px; max-width: 100%; padding: 4px;" title="Why These Nine Famous Thinkers Walked So Much" width="320" />A couple weeks back, I wrote about how <a href="http://www.marksdailyapple.com/walking-the-human-condition/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="Walking: The Human Condition">integral walking is to being human</a>. And over the years I’ve written about the health <a href="http://www.marksdailyapple.com/17-reasons-to-walk-more-this-year/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="17 Reasons to Walk More This Year">benefits of walking</a>, how and why you should <a href="http://www.marksdailyapple.com/how-to-prepare-for-barefooting/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="How to Prepare for Barefooting">walk barefoot</a>, and even a <a href="http://www.marksdailyapple.com/the-definitive-guide-to-walking/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="The Definitive Guide to Walking">definitive guide on the subject</a>. In other words, I’m a huge proponent of walking and I think just about everyone who’s able <a href="http://www.marksdailyapple.com/why-we-dont-walk-anymore/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="Why We Don’t Walk Anymore (plus a Primal Health Challenge)">should do more of it</a>. But I’m not the only one that finds daily walks critical to health, energy, mental clarity and, ultimately, at least in some part, my success as a human being. <strong style="box-sizing: border-box; line-height: inherit;">Many of the most accomplished and creative people throughout history have also found walking to be an integral part of their daily routines</strong> and key to their success as artists, creators, writers, musicians, thinkers, and human beings.</div>
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Let’s look at how some of these folks used walking to improve their work:</div>
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Aristotle</h3>
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Aristotle, the famous Greek philosopher, empiricist, and pupil to Plato, conducted his lectures while walking the grounds of his school in Athens. <strong style="box-sizing: border-box; line-height: inherit;">His followers (who quite literally followed him as he walked) were even known as the <em style="box-sizing: border-box; line-height: inherit;">peripatetics – </em>Greek for meandering or walking about.</strong> Ah, to witness one of history’s greatest minds utilizing the <a href="http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0051474" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings">cognitive benefits of moving while thinking</a> must have been incredible.</div>
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William Wordsworth</h3>
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The poet with the most fitting surname ever, <a href="http://www.academia.edu/328779/How_did_walking_serve_as_an_integrative_activity_for_Wordsworth" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="How did walking serve as an integrative activity for Wordsworth?">William Wordsworth walked nearly 175 thousand miles throughout his life</a> while maintaining a prolific writing career. He managed these two seemingly opposing habits for two reasons. First, being shorter (but not necessarily easier) than novels, poems take less actual writing time to produce. Second, Wordsworth’s walking <em style="box-sizing: border-box; line-height: inherit;">was</em> writing, in a way. <strong style="box-sizing: border-box; line-height: inherit;">As he saw it, the act of walking was “indivisible” from the act of writing poetry.</strong> Both were rhythmic, both employed meter. He needed to walk in order to write.</div>
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Man, I feel like I’m in English lit class all over again.</div>
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Charles Dickens</h3>
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Charles Dickens, author, social commentator, walker? Yes. After writing from 9 in the morning to 2 in the afternoon, he would go for a long walk. <strong style="box-sizing: border-box; line-height: inherit;">A 20- or 30-miler was routine for him.</strong> When Dickens couldn’t sleep at night – which was often – he’d crawl London’s streets until dawn. Dickens walked so much that his friends worried, figuring he had a mania for walking that bordered on pathology. But clearly, the walking worked; Dickens was prolific, writing more than a dozen major and well-regarded novels, several short story collections, a few plays, and even some non-fiction books.</div>
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<a href="http://www.goodreads.com/quotes/354259-if-i-could-not-walk-far-and-fast-i-think" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="Charles Dickens > Quotes > Quotable Quote">According to the man himself</a>, <strong style="box-sizing: border-box; line-height: inherit;">if he couldn’t walk “far and fast,” he would “explode and perish” from the psychological burden of remaining still</strong>. I bet a treadmill desk would have blown his mind (and brought us even more works). Actually, it might not have worked for him. The walking was so important for Dickens because it meant he <em style="box-sizing: border-box; line-height: inherit;">wasn’t</em> writing, the act of which he found quite miserable and difficult. Walking was relief. Without the walking, he’d probably have gone mad.</div>
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Henry David Thoreau</h3>
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Thoreau was a famous saunterer. In the aptly titled essay “<a href="http://www.theatlantic.com/magazine/archive/1862/06/walking/304674/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="Walking">Walking</a>,” he comments on the etymology of the word “saunter,” noting that it comes from “the idle people who roved about the country… under the pretense of going <em style="box-sizing: border-box; line-height: inherit;">à la Sainte Terre,” </em>or the Holy Land. And for Thoreau, <strong style="box-sizing: border-box; line-height: inherit;">walking through nature was a kind of pilgrimage without a destination</strong>. His Holy Land was all around him. And as long as he walked, he kept discovering new temples, new places to worship.</div>
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John Muir</h3>
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John Muir was a naturalist who helped preserve Yosemite, Sequoia National Park, and other wild areas from development and private interests. He wasn’t just “a” naturalist. He was the guy who climbed peaks to whoop and howl at vistas, chased waterfalls (take that, <a href="https://www.youtube.com/watch?v=8WEtxJ4-sh4" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="Waterfalls">TLC</a>), leapt “tirelessly from flower to flower,” and had an <a href="http://www.nps.gov/muwo/index.htm" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="Muir Woods">entire forest named after him</a>. But here’s the thing about John Muir: he wasn’t whizzing around in his Prius with a “coexist” bumper sticker (nothing against either of those, by the way). He was walking, and <a href="http://www.marksdailyapple.com/hiking-around-the-world-what-to-eat/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="Dear Mark: Hiking Around the World">hiking</a>, and <a href="http://www.marksdailyapple.com/how-should-children-exercise/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="How Should Children Exercise?">climbing</a>, and traipsing through the wilds that he considered home.</div>
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It wasn’t just that walking inspired his nature writing. It’s that <strong style="box-sizing: border-box; line-height: inherit;">walking was often the only way to access the subject of his writing and passion</strong>. In that respect, walking was a utility for Muir.</div>
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Nassim Taleb</h3>
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Taleb’s a contemporary writer, unlike most of these other famous walkers. You can find him trading jabs with critics on Twitter, probably in the last hour. He’s been writing about anti-fragility for many years, about how successful systems and economies and businesses must experience and be able to adequately respond to punctuated, not chronic, <a href="http://www.marksdailyapple.com/hormesis-how-certain-kinds-of-stress-can-actually-be-good-for-you/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="Hormesis: How Certain Kinds of Stress Can Actually Be Good for You">stresses</a> and randomness to stay successful and robust. But it wasn’t until he started walking that he realized the same concepts applied to humans. <strong style="box-sizing: border-box; line-height: inherit;">We also need to face intermittent stressors to remain healthy, robust, and anti-fragile, and we require randomness and variation.</strong> So, for Taleb, that means some intense strength training every so often, a fair amount of relaxation, and <a href="https://www.scribd.com/doc/38527382/why-I-walk-By-Nassim-Taleb" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="why I walk By Nassim Taleb">lots and lots of aimless meandering</a> as a <a href="http://www.marksdailyapple.com/movement-exercise-and-training-getting-the-results-you-want/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="Movement, Exercise, and Training: Getting the Results You Want">foundation</a>.</div>
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Patrick Leigh Fermor</h3>
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I first read about Fermor almost a decade ago in a <a href="http://www.newyorker.com/magazine/2006/05/22/an-englishman-abroad" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="An Englishman Abroad">New Yorker piece</a> describing him as a cross between Indiana Jones, Graham Greene, and James Bond. A British Special Operations officer, he fought in the Cretan resistance during World War 2, going undercover as a mountain shepherd and leading the successful capture of German commander General Heinrich Kreipe. But Fermor was also a serious walker. At the age of 18, after dropping out (or failing) of school and drifting somewhat aimlessly around London, he walked from western Holland clear to Istanbul over the course of a year and change. This walk transformed him from wayward youth to man, soldier, and eventual travel writer. Driving or taking the train wouldn’t have produced the same quality (man or writer), for <strong style="box-sizing: border-box; line-height: inherit;">walking allowed the total saturation of the senses and accumulation of detailed memories that informed his transformation and colored his writing</strong>.</div>
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Soren Kierkegaard</h3>
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Kierkegaard had two main pursuits: walking and writing. He wrote through the morning until noon, when he’d walk the streets of Copenhagen, mentally composing paragraphs and working through new ideas. After the walk, he was back to writing (at a standing desk, no less). The success of his thinking <a href="http://www.goodreads.com/quotes/336809-above-all-do-not-lose-your-desire-to-walk-everyday" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="Søren Kierkegaard > Quotes > Quotable Quote">depended almost entirely on his walking</a> (emphasis mine):</div>
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Above all, do not lose your desire to walk. Everyday, I walk myself into a state of well-being & walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it. But by sitting still, & the more one sits still, the closer one comes to feeling ill. <strong style="box-sizing: border-box; line-height: inherit;">Thus if one just keeps on walking, everything will be all right.</strong></div>
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That just might be the most useful, actionable piece of advice he ever wrote.</div>
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Ludwig Van Beethoven</h3>
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Famous composer Ludwig Van Beethoven typically worked from sun-up through mid afternoon, taking several breaks to “[run] out into the open” and work while walking. <strong style="box-sizing: border-box; line-height: inherit;">One biographer <a href="http://lucare.com/immortal/time.html" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" target="_blank" title="Daily Routine">described</a> these short walks as a bee swarming out to collect honey.</strong> And then, after a large midday meal, Beethoven would take a longer, more vigorous “promenade” lasting the rest of the afternoon. These walks happened regardless of the weather, for they were important for his creativity. He would carry a pen and sheets of music paper in case inspiration struck – which it often did.</div>
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As you can see, walking isn’t just putting one foot in front of the other. For some of the greatest minds in history, walking was a way to clear the brain, prevent mental breakdown, extend life, solve – or evade – problems, fully experience the world, beat insomnia, and find <a href="http://www.marksdailyapple.com/does-life-purpose-enhance-longevity/" style="box-sizing: border-box; color: #668318; line-height: inherit; outline: none;" title="Does Life Purpose Enhance Longevity?">life purpose</a>. If it worked for these guys, if it by many accounts <em style="box-sizing: border-box; line-height: inherit;">made</em> these guys, it’s probably worth a shot. Don’t you think?</div>
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Yeah, things are different. We can’t all stroll through a Viennese forest, traipse along the cobblestone streets of 19th century London, or hope to beat the Yosemite Valley crowds by a hundred years. You might have to settle for a suburban sidewalk after work, a trail along a city creek, a crowded hike on the weekend, or even a quick jaunt out of the office to the Starbucks across the street. And that’s fine. What matters is the walking.</div>
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I hope this resonates with you. All I know is I definitely feel the need to go for a walk</div>
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<span style="box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Helvetica, Arial, sans-serif; font-size: 13.5135135650635px; line-height: 19.5195198059082px;"><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />Read more: <a href="http://www.marksdailyapple.com/why-these-nine-famous-thinkers-walked-so-much/#ixzz3GJEYkXvh" style="box-sizing: border-box; color: #003399; line-height: inherit; outline: none;">http://www.marksdailyapple.com/why-these-nine-famous-thinkers-walked-so-much/#ixzz3GJEYkXvh</a></span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-57471908532517206372014-10-07T08:55:00.003-04:002014-10-07T08:55:53.458-04:00Day 2 Primal Blueprint<div style="font-family: Arial, sans-serif; font-size: 12px;">
Day 2 of the Primal blueprint</div>
<div style="font-family: Arial, sans-serif; font-size: 12px;">
<br /></div>
<div style="font-family: Arial, sans-serif; font-size: 12px;">
Did really well 12500 steps yesterday</div>
<div style="font-family: Arial, sans-serif; font-size: 12px;">
Did CST this morning plan to get on bike tonite! </div>
<div style="font-family: Arial, sans-serif; font-size: 12px;">
<br /></div>
<div style="font-family: Arial, sans-serif; font-size: 12px;">
read Mark Sissan everyday!</div>
<div style="font-family: Arial, sans-serif; font-size: 12px;">
The daily apple!! </div>
<div style="font-family: Arial, sans-serif; font-size: 12px;">
<br /></div>
<div style="font-family: Arial, sans-serif; font-size: 12px;">
weight ( down 2 pounds ) </div>
Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-29518882399570421432014-09-29T09:36:00.002-04:002014-09-29T09:36:38.096-04:00Day 1 Week 6 P90X Ok Week 6 Day 1<br />
<br />
P90X CST tonight !!<br />
<br />
Wanted to share the program where I work:<br />
<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>MONDAY September 29th from 7:15am-8:00am - TCC Gym training demo with personal trainer. RSVP to Calendar Invite.<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>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.<br />
<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>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.<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>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. <br />
<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>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)<br />
<br />
•<span class="Apple-tab-span" style="white-space: pre;"> </span>SATURDAY November 15th 3:30pm (TCC's run start time) Spartan Sprint at Fenway. Spectators register free here.<br />
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<br /></div>
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<br /></div>
<div>
Pretty awesome!</div>
Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-66625558951226300662014-09-22T08:32:00.001-04:002014-09-22T08:32:06.629-04:00Day 29 Week 4Happy Monday<br />
Day 29 (already) !!<br />
up at 4 m and banged out CST<br />
<br />
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!!<br />
<br />
This workout is my favorite . It goes hand in hand with the other “resistance” workouts in level of difficulty !!<br />
<br />
On Video<br />
<br />
Laura, Davey , Phil and Tony<br />
<br />
Gotta laugh there was a girl on the BB tread who said<br />
I don't want to look like Laura!!! nuff said!!<br />
<br />
Sore and feeling good!Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-72220388974660060422014-09-05T05:45:00.002-04:002014-09-05T05:45:57.821-04:00Day 13 Legs and BackOkay Day 13 Legs & Back<br />
Hanging in there Yoga last night feeling good and sore!<br />
<br />
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!<br />
<br />
Legs and back afterwork, Wife comes home tonite been in New York all week miss her!Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-42925376514487264132014-08-29T05:36:00.003-04:002014-08-29T05:36:24.477-04:00Day 5 Legs & Back<span style="background-color: white; color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;">5 :30 am</span><br />
<span style="background-color: white; color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;"><br /></span>
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 14px; line-height: 19.3199996948242px;">Going down for P90X Legs and back and some walking Dreya will show us how it is done , oh my!</span><br />
<span style="background-color: white; color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;"><br /></span>
<span style="background-color: white; color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;">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!</span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-70256791249656837932014-08-27T20:42:00.003-04:002014-08-27T20:42:26.700-04:00Day 3 Shoulders & Arms Day 3~ P 90X round 8<br />
<br />
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.<br />
Now it is time for Shoulders and Arms, Had my Nox oxide,time to go down and get crazy with Tony and Bobby.<br />
<br />
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!!Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-26977284051750025962014-08-26T19:38:00.000-04:002014-08-26T19:38:06.065-04:00Day 2 Plyo X!<span style="font-family: Arial, Helvetica, sans-serif;">Day 2 - P 90X Pylometrics Round 8</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">It has been along time since I have done this and it was great@!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Missed this Video with Pam the blam , the one legged man (amazing) , and Tony and the Dominic (leap frog)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="background-color: white; color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;">• 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.!!</span><br />
<span style="background-color: white; color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;">Love this workout, be careful at first until your legs are stronger and support the knees well.</span><br />
<span style="background-color: white; color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;">Enjoy </span><br />
<span style="background-color: white; color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;"><br /></span>
<span style="background-color: white; color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;">Tomorrow </span><br />
<span style="color: #5e6572; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span style="background-color: white; line-height: 20px;">Shoulders and Arms !</span></span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-81227742724806401232014-08-25T22:10:00.001-04:002014-08-26T19:06:28.305-04:00P90X Round 1 Week 1 Day 1http://www.dailymile.com/people/mwetzel394/entries/30175722<br />
<br />
<br />
P90X Round 1 Week 1 Day 1<br />
<br />
Love Chest and Back and being with Tony and the kids at 5am !~<br />
<br />
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!<br />
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.<br />
Good news was the bloodpressure was 120/80.<br />
Watched Kill bill Vol 1, go figure all that sword swinging how could I sit still LOL<br />
<br />
Tomorrow Pylometrics !!<br />
<br />
MikeAnonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-12585018500572041812014-07-14T09:06:00.000-04:002014-07-14T09:06:01.719-04:00Lean Gains Lean Gains<br />
<br />
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!<br />
I had 68000 steps for the three days , F,S, S! 34 miles. Feet are tired LOL<br />
<br />
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!<br />
Based on the walking and work I did i burned a lot of calories right!<br />
<br />
It worked shirts and Pants are loose again!<br />
<br />
That said I am going to focus on Lean gains to loose the 30 pounds that have been dogging me ...<br />
<br />
Here is the schedule from Martin Berkum's blog , specific to me!<br />
<br />
I work out at 5 am<br />
<br />
<b><u><i>Early morning fasted training</i></u></b><br />
<br />
<i>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.</i><br />
<i><br /></i>
<i>6 AM: 5-15 minutes pre-workout: 10 g BCAA.</i><br />
<i>6-7 AM: Training.</i><br />
<i>8 AM: 10 g BCAA.</i><br />
<i>10 AM: 10 g BCAA</i><br />
<i>12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.</i><br />
<i>8-9 PM: Last meal before the fast.</i><br />
<i><br /></i>
<i>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.</i><br />
<br />
Be good Team<br />
<br />
Mike Wetzel<br />
<br />
Here is a link to the Blog<br />
<br />
<br />
<a href="http://www.leangains.com/2010/04/leangains-guide.html">http://www.leangains.com/2010/04/leangains-guide.html</a>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-33450500904144519532014-03-03T10:00:00.001-05:002014-03-03T10:00:35.590-05:00Week 4<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;">Been keeping up with the programs P90x / T25, loving both T25 is not long enough LOL </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;">i usually go to the next disc if I have 10 minutes...</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;">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!</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;">It was 1000, I said I am going to bed you win LOL</span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;"><br />You can taunt people too its all good fun!<br /><br />Just trying to get to 10000 steps every day it helps with the diet/ weight issues...<br />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 ..<br /><br />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.<br /><br />was out the door one morning by 6 am after riding!<br /><br />Have a good Sunday all!<br /><br />Mike</span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-31854981374833687492014-02-24T10:41:00.003-05:002014-02-24T10:41:28.460-05:00Week 3 <span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;">Good day hiking and skiing at Whitehall reservoir about 4- miles total in the heavy snow. Going down for a 30 minute bike ride NOW<</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;">to Loosen up the legs, What ARE YOU DOING TODAY!</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px;">P90X Chest Shoulders and Triceps after work!</span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-10813605349675588352014-02-04T08:55:00.003-05:002014-02-04T09:01:03.684-05:00Week 1 Day 1 ( Restart new Hybrid program,)<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 17.940000534057617px;">New start </span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 17.940000534057617px;">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!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; color: #333333; line-height: 17.940000534057617px;" /></span>
<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 17.940000534057617px;">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 </span><br />
<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 17.940000534057617px;">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!!!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; line-height: 17.940000534057617px;"><br /></span>
<span style="background-color: white; color: #333333; line-height: 17.940000534057617px;">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?</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; color: #333333; line-height: 17.940000534057617px;"><br /></span>
<span style="background-color: white; color: #333333; line-height: 17.940000534057617px;"><br /></span>
<span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0.$end:0:$0:0">so like i said Banged out 20 minutes on the bike and then P90X chest and back woke up about </span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0.$end:0:$0:0">3am and the back was complaining!Sore ( in a good way), Tony was really bad in this video, </span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0.$end:0:$0:0"><br /></span></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0.$end:0:$0:0">lorraine did not help!</span><br data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0.$end:0:$1:0" /><br data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0.$end:0:$3:0" /><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.0.$end:0:$4:0">I bought a Who line in Texas 1975 DVD , it wa</span></span><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$0:0">s really poor quality but I got to see Keith moon </span></span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$0:0"><br /></span></span></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$0:0">on an extended basis man he was an fn great drummer but really screwy, Pete T was trying to </span></span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$0:0"><br /></span></span></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$0:0">introduce a song and K was goin on and on Pete was getting pevved!</span><br data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$1:0" /><br data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$3:0" /><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$4:0">Needless to say i added Baba O'rielly(teenage wasteland) to my Biking song list.</span></span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><br data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$5:0" /><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$6:0">Day 2</span></span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><br data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$7:0" /><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$8:0">so today is Cardio (focus T25) and ab ripper , pysched as I have not done any Shaun T in a </span></span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$8:0"><br /></span></span></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$8:0">long while!</span></span></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3" style="background-color: #edeff4; color: #333333; line-height: 14.079999923706055px;"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0"><span data-reactid=".o.1:3:1:$comment798896843461053_798983483452389:0.0.$right.0.$left.0.0.0:3.0.3.0.$end:0:$8:0"><br /></span></span></span></span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-2789815228790855362014-01-28T08:46:00.000-05:002014-01-28T08:46:01.245-05:00Week 4Week 4<br />
<br />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;">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?</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;">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).</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;">felling good and ready to rock this place.</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;">Mikey</span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-82364965587581915982014-01-13T09:19:00.000-05:002014-01-13T09:19:26.401-05:00Week 2<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;">ok new week </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;">week 2!</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;">Chest and back tonight!</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;">Had a bad weekend eating, need to get back at it. </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13.333333969116211px; line-height: 19.933334350585938px;">Carry on peeps</span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-21356379505130354202014-01-10T08:48:00.002-05:002014-01-10T08:48:57.788-05:00Day 5Day 5 P90X Round 8<br />
( can you tell I love the original)<br />
Ok did 30 minutes on Bike ( 5 miles) and Shoulders and arms before 6 am felt good.<br />
<br />
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....<br />
<br />
Plan to do Legs and back tomorrow morning , and go Cross country on Sunday call it a great 1st week!<br />
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!<br />
<br />
love yall!!! thanks for the inspirations and support heres to a great 2014!!!!<br />
<br />
Mikey<br />
<br />
:mad:Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-12188771380480866102014-01-08T21:57:00.001-05:002014-01-08T21:58:20.650-05:00HEALTHY GRAINSBY KAROLINE BOEHM GOODNICK | GLOBE CORRESPONDENT Karoline Boehm Goodnick can be reached at kboehmgoodnick@gmail.com.<br />
The Boston Globe<br />
8 January 2014<br />
<br />
<br />
<br />
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.<br />
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.<br />
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.<br />
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.<br />
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.<br />
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.<br />
The options are endlessly delicious; you just need to keep an open mind. And convince everyone else at the table to do the same.<br />
<br />
<br />
© 2012 The New York Times CompanyAnonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-89474489984683336542014-01-08T13:08:00.002-05:002014-01-08T13:17:18.911-05:00Slimdown showdown challenge<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;">ok here is the challenge </span><br />
<br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;" />
<a href="http://www.crowdrise.com/callahanslimdownshowdown/fundraiser/mikewetzel" rel="nofollow nofollow" style="background-color: white; color: #3b5998; cursor: pointer; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;" target="_blank">http://www.crowdrise.com/<wbr></wbr><span class="word_break" style="display: inline-block;"></span>callahanslimdownshowdown/<wbr></wbr><span class="word_break" style="display: inline-block;"></span>fundraiser/mikewetzel</a><br />
<br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;" />
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;">I am trying to get 50 cents to $1.00 per pound , it all goes to UNICEf no 40 % administrative costs.</span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;"><br /><br />It runs until the end of Feb now<br />Can anyone help me out?<br />Mike</span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-17838458310072110322014-01-08T13:04:00.005-05:002014-01-08T13:04:36.218-05:00Day 2/3 correcting mechanical issues( my foot)<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;">Good Morning</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;">Ok Day 2 /3</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;">Day 2 Did not happpen</span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 12.727272033691406px; line-height: 16.309091567993164px;"><br /><br />Doctor visit went well<br />Xrays are "normal" small spurs from the PF , no major arthritis or anything.<br />Gave me another shot in middle of foot at that toe joint.<br />I gotta say it hurt and was swollen all night , so wo did not happen.<br />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!<br /><br />Will make it up tonight<br />Snowblower came at 7 pm , will check it out tonight.<br /><br />Tonight will be 45 minutes bike & S&A<br /><br />How is everyones"clean" eating going this year?<br /><br />Mine is going well, cut out all whites, except potatoes, they are fine in small portions cooked healthy.<br />So no sugar, no sweet, no white bread, no pasta<br />these all equal to SUGAR/Turns to FAT!<br />Eat more coconut in cooking and coffee.<br /><br />just got rid of all the xmas goodies and have the clean diet dialed in!!<br /><br />Weight off<br />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?<br />Goal is 30 #'s for now.<br /><br />What is everyone doing for their dietary health?<br /><br />remember " abs are made in the kitchen!!!"<br /><br />Have great day!</span>Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-32653889337374354692014-01-07T12:52:00.001-05:002014-01-07T13:01:25.651-05:00Round 8<span style="background-color: #f3f3f3; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px;">P90X Day 1, Done last night, good restart , pushups went better than I thought they would, man was my back on fire last night.</span><br />
<br style="background-color: #f3f3f3; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;" />
<span style="background-color: #f3f3f3; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px;">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.</span><br />
<span style="background-color: #f3f3f3; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px;">Today is much better. </span><br />
<span style="background-color: #f3f3f3; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px;">I have a good(broken in)work boot on and it does not hurt.</span><br />
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<span style="background-color: #f3f3f3; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px;">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).</span><br />
<span style="background-color: #f3f3f3;"><span style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif;"><span style="font-size: 12px; line-height: 16px;">We were jumping over ditches yesterday at jobsite yesterday at work , legs were fried...</span></span></span><br />
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<span style="background-color: #f3f3f3; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px;">Great inspirations group!!!</span><br />
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<span style="background-color: #f3f3f3; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px;">Need some skin gals!!!</span><br />
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<span style="background-color: #f3f3f3; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px;">Mike</span><img alt="emoticon" src="http://www.teambeachbody.com/team-beachbody-theme/images/emoticons/big_grin.gif" style="background-color: #f3f3f3; border: 0px; color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 12px; line-height: 16px; margin: 0px; padding: 0px;" />Anonymoushttp://www.blogger.com/profile/03134065142493800942noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-8856813676222856932013-11-19T08:52:00.000-05:002013-11-19T08:52:15.410-05:00Week 6 bGood ride b4 workOk Up and on the Bike by 5:15 am, one hour later 16 miles done , Awesome!!!<br />
What did you do before breakfast?<br />
Time for Vi shake and some Vi cereal, all protein and fiber!<br />
tire and sore at work after drive in should be fine.<br />
<br />
Maybe CST done later tonight!<br />
<br />
MikeyAnonymoushttp://www.blogger.com/profile/16031386543135240163noreply@blogger.com0tag:blogger.com,1999:blog-803789987621600335.post-24717691605971406422013-11-01T08:59:00.000-04:002013-11-01T08:59:02.857-04:00Week 3Did Everyone have a Happy Halloween?<br />
<br />
Anyways Happy Friday<br />
<br />
Weeks 3<br />
okay took off yesterday, exhausted after being up til 1 am the night before celebrating our RED SOX!!!<br />
<br />
Got up at 4:30 to ride this morning did about 16-17 miles in one hour<br />
stats<br />
time 60 minutes<br />
power avg 110 watts<br />
revolution avg 75<br />
Calories (Real) 430<br />
Heart rate avg 126<br />
<br />
Not bad , want to get the power up to 125, mileage up to 18<br />
revs up to 80+ and calories up to 500.<br />
<br />
Interesting discussion on the ICO(indoor cycling)site I am on about calorie burns.<br />
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!<br />
The HR watches we use are somewhat misleading<br />
Thoughts people?<br />
<br />
tomorrow leaves outside and then Shoulders & arms , behind again this week.<br />
<br />
be good<br />
<br />
MikeAnonymoushttp://www.blogger.com/profile/16031386543135240163noreply@blogger.com0