Keeping It Light Again

Still trying to keep things relatively light, so today I started with a moderately paced hike up and around the top of Upper Table Rock, spent 1/2 hour on the heavy bag and threw in some VRAs to keep it interesting.

Still Keeping It Light

In an effort to facilitate some much needed recovery, I kept things light again today and only walked the Beast twice, did a 1/2 hour resistance training workout, walked Elmo once and lunged half way up Elmo........a nice "active recovery" day.

Light Day

After yesterday's high intensity activity, I kept it light today with a great hour long bike ride and about 20 mins on the heavy bag.......oh, and lots of VRAs.

Grizzly Peak Again

Today I hiked Grizzly Peak with Clista and a large group of boys from her school. Somehow, what was going to be a moderate intensity 5 mile hike/run turned into a 7-8 mile high intensity adventure. At about the 1.5 - 2 mile mark after a fair amount of trail running, one of the boys twisted his ankle, so I ran back down the trail to the car to grab some additional first aid supplies and ran back up with them (that was a nice workout). Then a few of the boys, one of the other adults on the hike and myself helped carry and assist the injured hiker back down.....it's a real workout carrying someone your own size piggyback down a mountain trail......a nice challenge and a decent little workout for the day.
Fun times were had by all!!

Hmmm...............
Boob-ogling good as 30 minutes in gym -- http://www.digitaljournal.com/article/279005

More Table Rocks

I got today off to a great start by running up and down both Table Rocks including running the mile to the edge of the plateau and back on Lower Table Rock.
After taking care of some business during the day, I hiked around the Lithia Park trails for about an hour.

Where's This Energy Coming From?

Not sure where this energy is coming from, but after starting the day by walking the Beast twice and doing 200 walking lunges with BC, I went on a 45 min bike ride and then mowed the lawn and did some other work around the yard. A couple of laps of Elmo and a brisk walk in the evening, along with lots of VRAs made for an energetic day.

A Break? Yeah, Right!

After yesterday's bike ride, hike and killer trail run, you'd think that just maybe I'd take a break today......fat chance.

I started the day with a 75 min bike ride and in the afternoon in my 105 deg gym I did a great workout of weighted pullups, dumbbell rows, chinups, inverted pullups and hanging scapular retraction/depression. This was followed by 20 mins on the heavy bag. Of course, some VRAs added just the right amount of activity to make it a great day!

Fantastic Day

What a FANTASTIC day!! I got my day rolling with a 45 min bike ride. In the afternoon I went on a 6 mile hike (and run) on the Mt. Ashland Meadows trail (part of the PCT). After this I did a 3-4 mile trail run (with a little power hiking) on another part of the PCT.....this included some killer uphill runs/sprints. Add in some VRAs, and you've got one heck of a day of activity!!

Yup.....Table Rock Again

Busy week so far.......2 Table Rocks on Sunday, lots of hills walked and lunged on Tuesday, Grizzly Peak yesterday and another Table Rock today........in addition to some great bike rides and weight training workouts......and the week ain't over yet......stay tuned!

Grizzly Peak

After a walking the Beast a couple of times in the morning, I hiked the Grizzly Peak loop with a friend......another perfect day for a hike!

This Might Hurt

I started the day by walking the Beast 4 times and followed this with an intense hour long bike ride. Later I spent about 1/2 hour doing snatches and power snatches. I finished off the day by walking Elmo once and doing walking lunges for 1/2 of Elmo (about 300 lunges)......the lunges were kind of a surprise afterthought.........that's what's really going to hurt tomorrow.

Fighting Diabetes?

Are you kidding me?
This is from Hy-Vee (a midwestern grocery chain), but pretty much represents the absolute ignorance of nutrition and health so prevalent in this country as well as the hypocritical pseudo-caring attitude of corporations........what next?.......50 cent lighters to combat smoking?

Table Rocks Revisited

Hiked/ran both Table Rocks today.......great day for a hike!! The run out and back across the Lower Table Rock plateau was particularly fun. I think I'm closing in on 25 total hikes and runs of the Table Rocks so far this year.

Biking and Lithia Park

Another hour long bike ride got my day started and in the evening we did about an hour of trail running and hiking around the trails of Lithia Park. After this a couple of brisk walks rounded out the day nicely.

Maybe It's Time For A Break

You'd think I'd know to leave well enough alone after the past week or so of activity, but noooooo.......today I started the day by hiking Lower Table Rock with a friend, rode my bike for about 40 mins, mowed the lawn and kept active with lots of other VRAs......it just might be time for a break.

Today's Quiz

The day after hiking to the top of Grayback Mountain, what would a crazy SOB do?
(a) take a moderate intensity hour long bike ride?
(b) rest?
(c) run up and down Upper Table Rock?
(d) both a and c?

Grayback Mountain

Today's activity was a nice little hike up Grayback Mountain. Although it wasn't the longest hike we've done, I think it was the most intense overall.....a nice little challenge. And of course, there were some VRAs to round out the day.

Another Active Day

Another high activity day started with 3 laps of the beast, followed by a great workout of front squats, SLDLs and DB stationary lunges. A 40 minute bike ride and a 1/2 mile walk finished the day....and of course, plenty of VRAs throughout the day.

Lots Of Activity

This morning I hiked up and around Upper Table Rock with a friend for about an hour and a half and following that went on an hour long bike ride. Later I spent 1/2 hour on the heavy bag.....plus lots of VRAs throughout the day.

Heavy Lifting and Tabatas

After doing some walking lunges and 2 laps of the Beast with BC this morning, I did the following workout:

heavy bench press 4 x 8-10
supersets of the following 2 exercises:
DB flyes 4 x 10-12
DB bench press 4 x 6-10

Tabata ring pushups

weighted pullups 4 x 8
low cable rows 4 x 10/arm

Tabata pullups

I finished the day with a lap and a half of Elmo and, of course, during the day there were the usual VRAs.

A Little Rant About Nutrition

What is it going to take to get people to understand the importance of nutrition in their quest for fat loss?

Almost every day someone (family, friends, clients, and even strangers) expresses some frustration with their fat loss results, yet when I ask them about their nutrition all they can tell me is “I’m eating clean” or “I eat nothing but healthy foods” or “I think my calories are around 1600” or even “no one knows any more about nutrition than I do”……….makes me just want to scream!!!

Just because you’re eating healthful foods (if in fact you really are) doesn’t say anything about the timing or number of cals you’re taking in. Also, if you’re just guessing about the number of calories you’re eating or you use the words “about” or “around” or “I think”, then you don’t really know crap about your nutrition. And I’ll tell you this with no reservations at all……if you think you know more about nutrition and specifically how it relates to fitness and fat loss than I do, there is a 99.99% chance that you are WRONG!!!

If you’re not tracking your food intake, then how do you know how many calories you’re eating and how do you know what the macronutrient breakdown is? If you don’t have this information then how do you know what to change when you aren’t seeing the results you want? Quit making excuses about how hard it is to journal your food intake or how you don’t have time to do it………you’re just wasting your time and energy until you do start doing it, so if you’ve got all this precious time and energy to waste then you certainly have time and energy to keep a food log.

And, if you really think you know so much about nutrition, then explain to me why you and your whole family are unhealthy and obese………..and don’t try to say that it’s all in your genetics and that your mother/father was this way and you’ve always been this way so this is the way you were meant to be. That’s just a cop-out and laziness.

Until you’re ready to track your food intake, give up the junk, cut out the booze, admit that you obviously don’t know what you are doing and start listening to someone who does, then you will remain the way you are and continue to be frustrated with your results.