Football Epilogue

Music isn't always a "must have" for my workouts, but it often helps. Like most people older than 25 my tastes consist of what I liked in high school plus a new album here and there. This post was actually inspired by my purchasing The Pretty Reckless's album "Going to Hell" which I think will do me well when lifting. I tend to prefer heavy music in the gym, but some stuff I like elsewhere (e.g. in the car) doesn't often do it for me. An example of this is Guns 'n' Roses "Appetite for Destruction". I love this album and it was one of the first cassettes (kids, ask your parents...what a cassette is), but for some reason it doesn't work for me in the gym. I have no clue why as "Welcome to the Jungle" is, or was, nearly a warm-up anthem during football pregame warm-ups. There are a number of albums I keep coming back to though to give me that extra bump in energy. Here are a few: "Greatest Fits", Ministry'...

The Map My Run website is a handy place to manage and find new places to run, bike, swim, etc. Here's my jogging route from yesterday. It is actually an old bike ride route that I often took as a kid.

I love traveling for work. In some ways it's like a vacation without taking the PTO. This is particularly true of conferences. I'm in Phoenix for the "International Microwave Symposium" (the communications type, not the cooking type). It's sunny and warm for my Minnesotan self. Two things typically suffer when I'm on tavel. My diet and my exercise. Too much beer and hors d' oeuvres are typically consumed as a part of social events and I spend a lot of time sitting in various presentation sessions. Really, I try not to beat myself up too badly, but trips can also have the effect of throwing off my exercise schedule once I'm back home. That said, I have a couple small accomplishments so far this time around: I've taken several walks around downtown, particularly after meals.  I got my HIITs cardio and ab session in last night I've had a salad for dinner each night and managed to avoid most sugary stuff during the day. The goal will ...

Workout #2 of the HIITs program under my belt and I have that good old day-after stiffness. I was in and out of the gym in under 45 minutes. The workout (sets x reps, weights as close to failure as possible) : Lift Sets Repititions Deadlift 3 10 Squat 3 10 Calf Raises 2 20 Dumbell (DB) Overhead Squat 2 8 Lunges 2 10 Leg Curls (one leg at a time) 2 8 Step Ups 2 8 A 5 minute warm-up and cool-down bookended the workout.

I guess I am gaining a little traction, but losing a little patience at the gym. I'm missing a true free weight area and cardio is just feeling like it's taking too long. From my last post  I mentioned an old high intensity workout I've had some success with. Short, intense workouts. The only dilemma is it is a 6-day workout and doing it right means lots of fatigue initially, but I think I'll give it another try with a couple small modifications: Cardio days get priority and supplant lifting days if missed Add tummy time to cardio days after getting sweaty Moderate lower body workout intensity to save knees and back Not beat myself up for missing a workout I'd like to generate and post some spreadsheets for the workout to have on the site as a repository. I guess I'll list that as "coming soon to a mediocre blog near you". Diet-wise, the weekend was tough with having a mom's day family thing coupled with a birthday celebration for my sist...

Ok. Going on day four sans pastries. Yesterday I opted for carrots with my guacamole instead of chips and actually enjoyed it. I bought some stuff to build salads at work. By the way, strawberries with a little balsamic vinaigrette (as part of a salad) is an excellent flavor combination.  I know that was just one day, but hopefully I can get back on a healthier eating trend. I just need to eat right one meal at a time, right? I also, got back into the gym for a regular workout. My schedule has been a little in flux going through this separation/divorce along with participating in a golf league. I may try going back to high intensity training for a while as the workouts are a bit shorter and they supposedly amp-up the metabolism. The  Men's Health 2008 Total Fitness Guide  has a HIT program that really kicked my butt, but also really worked. I may post some of it if I get this site spruced up a bit more. I'm also contemplating moving my routine back to mornings. I have...

I helped a friend move today. Lots of furniture lifting, maneuvering, etc. It was a steamy day with high humidity in the mid 80s (F). It got me sweating good, breathing heavy off and on (intervals) and has me sitting in bed tonight tired. It's the original cross-fit workout! I think we spend a lot of time these days getting workouts in the gym when being productive, or even entrepreneurial, can provide excellent fitness. Next time I want to get sweaty and tired, I'll just grab a shovel and go to work in the yard or put out an ad to see if anyone needs any moving help. Afterall, while it feels good to run a couple miles or do some lifting, there's huge satisfaction to be had getting your workout AND getting stuff done around the house.