Thursday, May 16, 2013

Always some resistance

There's always something, isn't there? Something that pushes you away from exercising, eating right, and healthy living in general. I used to be a little strapped for time because my wife was in school. For the last three years we've made our life fit around her school schedule, and I think we did pretty well with it all. There were several times when schedules conflicted, and it was easier to grab some fast food for the wife and kids to get supper over and done with, but not too often.

Now that my wife is done school for the time being (and graduated with awards and honours) I figured I'd have a little more time and energy to concentrate on workouts and such. I wasn't completely wrong, but life has a way of creating resistance. This time, we're moving...in a residential kind of way, not an exercise kind of way. So the packing commences, and side projects get pushed more to the side. Kind of sucks.

I have been able to keep up somewhat over the last week, and my daughter has jumped back into the fray now that we have a Family Exercise tracking sheet stuck to the side of the refrigerator.

Here's what I've been keeping at this week. I've reduced some of my rep due to allergy season and lack of breathing. I can't take allergy meds due to my food intolerances.

3 sets of 30 45 degree pulls
1 set of 20 fingertip wall pushups
3 sets of 20 short bridges
3 sets of wall handstands for 90 secs/106 secs/120 secs (I finally broke the 2 minute mark!)
3 sets of 21 incline pushups
3 sets of 20 knee tucks


Sunday, April 7, 2013

Not too fast

Going along with starting again is revisiting some technique. Most of my techniques are pretty good (I believe anyway) as I pay pretty close attention to form and positioning. The speed at which I perform the exercises, however, I haven't been paying close enough attention to. As I think back to performing the exercises over the last several months, my tempo starts out good enough, but quickly degrades to twice the speed as I get I add reps...not good. The last couple weeks I've been paying very close attention to my speed/tempo at which I perform the exercises, keeping to the two second timing during the movement, and 1 second during the transition in which there is the most tension. I can definitely feel the difference with a consistent tempo. The exercises are feeling strong and stable though, definitely improving.

Here's what I've accomplished since the last post:

3 sets of 36 short bridges
2 wall handstands, 107 secs and 85 secs
3 sets of 29 knee tucks
3 sets of 20/20/30 shoulder stand squats
3 sets of 20 incline pushups
4 sets of 45 double calf raises, knees bent, from the floor
3 sets of 30 45 degree pulls


Saturday, March 16, 2013

Restart: Sickness and setbacks

It's a vicious cycle. I need to exercise to help me feel better, but what happens when you feel so crappy you can't exercise? I've been sick quite often the last few months, not all of it the usual food related issues though, I've had the flu, a couple short colds, and some stomach bug at one point. Once I get sick though, I don't want to exercise, then I feel like more crap, and don't want to exercise even more...vicious cycle.

I have been back at it the last month or so, when I can. The delays usually end up on days I have legs, core, or back scheduled. Who wants to do squats or core work when their guts have been rebelling against them all day? Not fun I tell you.

So I've opted for a restart...yes, I can do that...cause I said so. I've started back at step one basics of the exercises. Not necessarily starting right at the bottom of step one, but I'll be at least doing them for a couple weeks...actually I already started before this post, but that's ok. I'll be updating my goals page with my current progress. I've modified my workout schedule as well. I'm not longer following the "on this day of the week I do this workout". I'm still doing the workouts in the same order, but if I miss a day because I feel like craptastic crapzilla I'll just pick up where I left off the next day that I'm able.

On the craptastic crapzilla topic, I've also started on some new meds to help reduce the sensitivity of my intestines, hopefully help me feel a little better.

This evening was short bridges, 3 sets of 36, which were especially needed due to some back pain over the last month. When one is tired all the time, one tends to slouch...hence the pain in the back. A little bit of the trifecta stretching (25 seconds each hold) to help loosen the back up afterwards. I'm going to be stiff tomorrow, but overall I feel better for having done them.

Friday, September 28, 2012

Hitting it hard, goals and self imposed time lines.

I've been working hard this week. Why? One reason is the number of new visitors I got from Mark's Daily Apple due to my recipe video submission has motivated me to get my butt in gear, as well as to get some more content on the site.
Second reason is a new self imposed time line. It's nothing too strict, more a "how far can I push myself to accomplish before this date" kind of thing. That's all I can really tell you. The thing is, goals and time lines are important to help keep you motivated. If you have no goal, what are you working towards, and how do you know when you get there? If you have no time line for your goals, how do you schedule your goals into your daily life? The fact is, people will rarely continue an activity if they don't have a specific purpose for performing that activity or a goal to reach. Even if they do have an ultimate goal without a time line they'll procrastinate about it forever and never reach their goal.

When I started this site I had one goal, to be able to do one arm pullups on a door frame. That one goal morphed into six main fitness related goals. Looking at those six goals, they're overwhelming. How will I ever reach those goals without killing myself, or injuring myself, in the process. So the goals were broken down, into 10 easier to reach goals, each a little closer to my main goals. Not so overwhelming now. I simply plug away at the lowest goals until I reach them, then proceed to chase the next step. I've even added extra steps when the next goal has turned out to be a little beyond my grasp for the time being, and that's OK. Every step takes me closer and closer.

Now, I still have an issue with a time line. I have a short term time line, as I mentioned above, but it's not very measurable. My goals are difficult to cram into a time line without increasing the chance of injury. I supposed I could say, "within 5 years" or something essentially not foreseeable. It's very difficult to judge at the moment.

That being said, let's look at my progress this week. I mentioned the return of the horizontal pull the other day, felt good after 3 sets of 10, which was difficult before I added the 45 degree pull step before that. Tuesday was a write off due to my culinary pursuits of premaking my breakfast for the week. Wednesday I got caught up on my short bridges with 3 sets of 35, worked on my crow stands with 3 sets of 30/67/60 seconds, and my wall handstands with 3 sets of 97/75/90 seconds. My best time yet for wall handstands. Thursday night was 3 sets of 21 knee tucks with my daughter, 3 sets of 31 flat knee raises, and 4 sets of 25 double leg bent knee calf raises from the floor.

I'm feeling it today, and feeling good. Need to keep it up!

If you'd like to know what goals I'm currently working towards, take a look at The Goals page. I cross out the goals I've completed as I reach them.


Wednesday, September 26, 2012

Welcome readers from Mark's Daily Apple, and return of the horizontal pulls!

I'd first like to take this opportunity to welcome the readers of Mark's Daily Apple to my site. Welcome to my site! I'd also like to thank you for all the kind words and positive feedback I've received about my Primal Breakfast Muffins recipe that I entered for the 2012 Primal Blueprint Recipe Contest. I know I didn't make the final cut, but it was fun trying! For those of you looking for the recipe, I've updated the description on the Primal Breakfast Muffins YouTube video page, as well as added the recipe into a comment on Mark's Daily Apple.

Actually, I’ll post the recipe here. I don’t recall where I originally got it from. It’s not an exact recipe as I kind of just go by feel, but here’s the basics.

Primal Breakfast Muffins (makes 6 largish muffins):

  • 1 lbs ground meat
  • handful of mushrooms (I prefer crimini)
  • handful of kale (stems removed)
  • 6 large eggs
  • 3 cloves worth of chopped or minced garlic
  • 1 sweet pepper
  • (optional) additional spices to taste (black pepper, onions, oregano, chilli peppers, etc), whatever you have on hand!
  1. Preheat oven to 375
  2. Brown the ground meat in a fry pan, throwing the chopped garlic and mushrooms in with the meat a couple minutes before the meat is done.
  3. While the meat is cooking, chop the sweet pepper into small bits. Mix kale, sweet pepper, and eggs into a mixing bowl.
  4. Add meat/mushroom/garlic mixture into the mixing bowl and combine all ingredients making sure everything is nicely coated in egg.
  5. Pour/scoop mixture into muffin tins. No need to grease tins as there’s generally enough fat from the ground meat to keep anything from sticking.
  6. Place on the middle rack in the over for 25 minutes.

Can be eaten right away, stored in the refrigerator for up to a week, or frozen

Now, back to our regularly scheduled evolution!

Having completed my progression standard for 45 degree pulls last week, I started back in on the horizontal pulls again this week. I started with 3 sets of 10, which gave me a good run for my money but was still doable. I actually managed to squeeze out 2 more reps on the last set, but it was a struggle.

I was supposed to do short bridges last night, and my wife and daughter did, but I made another batch of muffins instead....Mmmmm.....muffiiiinnnnssss.