• 2010 Race Calendar

    01.17 - Samson Stomp 5K
    04.24 - Deer Run 10K
    05.01 - Door County Half Marathon
    07.11 - Pewaukee Triathlon
    08.01 - Bradford Beach Tri
    09.11 - TosaFest 5K

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Back For A Short While

Seeing as I’ve been gone from here for the last few weeks, I imagine I owe everyone who has continued to visit here an explanation.

Short answer – my schedule got too full and something had to give.  Not the best answer I suppose but it is the truth.  I’ve had a lot going on at work lately that’s required a lot of my time and by the time I get home at night I just want to take it easy and hang out with my wife and daughter.  No offense to anyone reading this but they’ll always come first.

I’d like to think that things will slow down here over the summer but I get the sense that this won’t be the case.  A lot of initiatives going on at work and our second daughter will make her debut just eight short weeks from now.  My guess is that I’ll only be updating sporadically for the near future.  For that, I apologize.  I really wish I could be on here more frequently as I really enjoy the community of people but sometimes priorities and responsibilities spin you in a different direction.

With that being said, I did want to give you all an update on what’s been going on from a fitness and training perspective since I last jumped on and, fortunately, a lot of it is good news.

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The Vitals

My employer has been offering free health and wellness screenings for employees this month so I jumped on the chance to get everything checked out.  While I’ll never be a fan of the pin prick to the finger, it’s a necessary evil to really see where you’re at.

My weight, body fat and BMI should be no surprise since those get measured every week at the gym right now but here’s how the rest of the bloodwork came out…

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Monday Morning Odds And Ends

Good morning,

Just wanted to get on here early today to give a few thoughts for the morning and plans for the week ahead.

  • Weekly weigh-in this morning.  I’m wondering how my irregular workout schedule will affect the numbers later today.  My diet felt pretty good this week but due to sickness and schedules I wasn’t able to work out as much as I’d like to.  I think my weight will be up a hair this week but that’s just a gut feeling. Continue reading

Weekend Wrap Up

Hey everyone,

The good news…I seem to be kicking this chest cold of mine before it’s gotten too bad.  Strangely enough, the two things that have helped me feel better is making a chicken parmesan for dinner and catching my daughter as she jumped from the top of the stairs to have me catch her.  Sometimes it’s the little things you do with your family that have the biggest impact!

The bad news…Catching my daughter was the only exercise I got today though.  I just didn’t have the energy with the chest cold.  I think the worst is behind me though so I’m hoping for a solid workout with my personal trainer tomorrow and at karate tomorrow night.  Tomorrow is my next weigh-in.  Last week’s numbers were 201.8 lbs. and 19.7% body fat.

Heading off to bed for the night now.  Here’s hoping for a great healthy week ahead for all of you!

P.S.  I felt the baby kick for the first time this weekend.  Boy, how I missed that!

Midwest Snowstorm, Conquering the Swim And Eating At Night

Happy Friday everyone!

A few things wreaked havoc on my workout schedule yesterday.  The main thing was the snowstorm that rolled through the midwest yesterday.  I wasn’t able to get to the gym over lunch yesterday because of the extra time it took to get to and from the doctor’s office for the baby appointment (which we’re totally excited about by the way!).  Plus, I ended up cutting my karate workout a little short yesterday in order to get home and tackle the several inches of snow that were sitting on my driveway.  I did get about an hour of karate last night but moving snow was my primary exercise of the day!

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USA Today’s Weight Loss Challenge

Hey everyone,

I came across this article in this morning’s USA Today.  It comes from their 7th annual Weight Loss Challenge and has all sorts of good stuff including tips, links, recipes, and weight loss advice.  It’ll be going on all week and you can find links to of their articles by following this link.



The First Training Day of the New Year

Back to the gym today for my first personal training session of the year and it was an intense one!

Before I get into that, a few quick updates.

First, I had my weigh-in and body fat measurement before the start of the workout today.  I weighed in at 201.8 pounds (down 0.2 pounds) and my body fat measurement is 19.7% (up from 18% at the last measure).  I was a little more hopeful on the weight.  Being down about a pound or so since the last weigh-in would have been a nice number but I’m not really discouraged.  I’m not putting a lot of stock in the body fat measure since I kind of doubt it went up 2 full percent in the last couple of weeks.  Those things are notorious for fluctuating based on diet, hydration, etc. so I won’t beat myself over this number.  If it keeps inching north though, it’ll probably be something we need to address.  For now, it’s another number to work with.

Second, it’s back to karate tonight after about a week and a half off for the holidays.  Tonight is sparring which is sort of like jumping into the deep end of the intensity pool after a layoff so it might be a good endurance test.  If you’re somebody who’s considered martial arts as a personal training method, please keep visiting here as we’ll be talking a lot about it (especially towards the second half of the year when I get closer to black belt).  In short, it’s a great fitness program with benefits that go far beyond the physical.  You learn the disciplines of respect, courage, hard work, and focus and this makes it an especially effective program for children and teens.  More on that to come.

But now, today’s workout.  I won’t go into great detail but here’s some of what we did and what I thought of it.

Sprint intervals – Started at a steady 7.2MPH for several minutes.  Then up to 9MPH for a minute and down to 4MPH for 30 seconds and repeat a couple of times.  Not a lot of fun during the run but it’s effective in building up speed for the run portion of the triathlon.  Besides, you can do anything for a minute, right?

Spinning intervals – A combination of sprinting for a minute at low resistance, “hill climbing” for a minute at high resistance, and lateral deltoid raises with dumbbells at moderate resistance.  I hate this circuit perhaps most of all and I’m literally dripping sweat after five minutes but I’ve noticed gains in my leg strength already.  I feel that as long as I continue this, the bike for me may be the strongest of the three events.

shoulders deltoids exercises photos

Weighted Decline Crunches – Picture this exercise with a medicine ball in hand.  I hate it but can’t deny that it works.  A couple sets of 10 do the trick for me.

abs abdominals exercises photos

Dumbbell Oblique Side Bends – I find these as effective for those “love handles” as any exercise I’ve done.  A couple sets of 15 and you’ll be feeling it.

abs abdominals exercises photos

Weighted Hand-To-Leg Ab Crunches – My trainer promised that if I did this exercise my abs would feel “shredded” in about two days.  She was right.  These exercises are hard (we used a plate instead of dumbbells as shown below) but my abs felt tight for a solid three days after I did these.  I love ’em and I’ll include this exercise in just about any ab program I do going forward.

abs abdominals exercises photos

Days with the personal trainer are tough but I feel great afterwards.  Granted, I can’t go at this intensity every day (we only meet twice a week) but adding these exercises in has been of great advantage.

Tonight it’s karate and tomorrow we’ll probably hit the treadmill for a distance run of about 4-5 miles.  My brother-in-law sent me an e-mail just now challenging me to a 5K race in two weeks.  I think I’m in.  Time to see how the training is paying off!