Various Workout Videos, Workout Tips, and Workouts Online

I’ve been exploring the wide world of the internet from time the time the last few months, and have found quite a few nice online workout videos and diet advice in various locations such as youtube, podcasts, etc. I’m going to start a list here of some of the places to find these awesome resources…
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Please note: I take ABSOLUTELY NO RESPONSIBILITY for any of the content linked to below… I’m just linking to various videos and exercise links I’ve found online… I didn’t upload most of this stuff. If there’s some copyright violation or whatever, please don’t come knocking on my door with a court order or something like that. If you are a copyright owner and some of the stuff below is violating your rights, just leave a comment and I’ll try to delete the link as soon as I get a chance to read your comment.
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nice calorie counter thingy – http://www.fitclick.com/calories_burned?At_Home_Training&oc=729&page=11

Here’s why I’m tempted to do the Bodyrock videos as ‘the morning’ workouts…

 

 

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Here’s an awesome tip… Use Google Video search!
Do a search for something in Google’s video search like a keyword for workout, or cardio, interval, etc. and then in the left column pick the option for results that are 20+ minutes in length. Blamo, you just found yourself a bunch of 20+ minute workout videos! 🙂 😉
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HOME MADE JUMP ROPE:

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Ryan Magin’s Youtube channel – He explores how various actors workout.
http://www.youtube.com/user/RyanMagindotcom?feature=watch (warning – he’s trying to sell you something)
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nice long workouts here for medicine ball, etc:

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Walking 1-2-3 miles:


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Sword Workout – finally something I might be able to use to workout the crowbars besides the shovelglove stuff.

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AR 7 – http://www.ar7now.com/

AR 7 – ‘Conan’ workout – http://blog.onthebox.com/2011/11/08/the-conan-workout-challenge-part-1/

http://hasfit.com/ultimate-warrior-workout.html
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Fitness Blender on Youtube

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Some nice little tools/plugins/Hardware to help with your home theater system (i.e. getting videos like the ones listed in this post to play on your tv or other type of monitor, etc.)

Streaming video needs a way to get to it’s end location (tv, hdmi monitor, etc.). Some hd tvs have hdmi ports that can just send video directly to a digital tv, using the tv as a second monitor…

For older tvs, some little gizmo is handy… For xbox and stuff like that xmbc might be the solution…

Some smart tvs now can do some video streaming… but some content providers block that when they can, so results can very depending on the hardware/software and what you are trying to stream.

For those on a little more of a budget or that are not in to gaming, streaming devices like the Roku or WD TV Live are fantastic. Take the time to evaluate and think about things before you decide to pick one streamer over another… they are very different beasts… for example The Roku 1 has good ol component out ports for audio/video to go to tvs whereas Apple TV doesn’t seem to have that, nor does later versions of the Roku… as with all gizmos and gadgets, you have to juggle what features you want vs what features will work with the gizmos and gadgets you already own since some things may not be compatible… and some folks try to scam the masses that are not aware of this sort of thing too much (like folks selling junk on ebay to convert hdmi signals in to component signals for regular old school tv ports without letting the buyer know that that won’t work without some other little gizmo that has to be purchased separately, etc.. buyer beware!)

Sometimes computers are needed as ‘middlemen’ of sorts to get some streams to tvs, etc. For this, great software like Plex and Playon Exists among many other various software packages, some of which is free, some of which is not so free…
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another little tip… if you find a video somewhere online that you can’t download for whatever reason, but you want to download, use a screen scraper that will record what’s on your monitor. The best/easiest one I’ve found for this sort of thing is bandicam. The free version lets you record 10 minutes at a time and it puts a little watermark on it… If you don’t mind the watermark that shouldn’t be a big deal. The free version of fraps doesn’t let you record 10 minutes at a time, even though some say fraps is better for this sort of thing, especially for recording online gaming, etc. What I like about bandicam vs fraps is bandicam makes it just a little easier to record areas on screen with a little box, or record one window… fraps it’s more hard to record one window or one area… there’s a few other screen scrapers out there like these two tools, but these two are probably the best ones…
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as far as with bandicam, etc. goes… it records avi files… if you do need videos more than 30 minutes there are ways to put several avi files in to one video file. Easiest way to do that is with a little command line thing:

What is the best way to join multiple DVD VOB files? Using the Windows copy command: Because the VOBs are simply split files created from previously contiguous larger file, you can reconstruct the larger file using the window copy command. To do this:
a) Open a cmd window using the Windows run command.
b) cd to the folder containing your VOB files.
c) At the command line, enter a command similar to:
copy /b vob1.vob + vob2.vob + vob3.vob outputFile.mpg

This will concatenate multiple VOB files into one output file. Note: Please don’t forget the /b switch.

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Avidemux works too… but not as well… it can rip up the area between the two avis or mp4s that are joined making screen unseeable as it’s all pixelated to hell.

Virtual dub is ok too…
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if it’s just avi files, windows movie maker or some cheap software like Magix Video Music maker work too.

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http://forum.doom9.org/showthread.php?t=155566
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http://reviews.cnet.com/8301-33199_7-57463254-221/apple-tv-vs-roku-vs-nexus-q-media-streamers-compared/ – little article comparing a few different streaming hardware options

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http://www.youtube.com/user/GoldsGymChannel?feature=watch – Gold’s Gym Youtube channel
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Vivace Workouts:

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Use Bungee Cord as an exercise band?
http://www.livestrong.com/article/416678-is-there-any-benefit-to-exercising-with-bungee-cords/
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http://www.youtube.com/playlist?list=UU9y3tBw5WSsfnnvDjd431Dg = Olympus Training Fitness courses on youtube
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http://www.youtube.com/user/KozakSportsPerform/videos?view=0 – HasFit Video Channel on Youtube.
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Real Hollywood Trainer

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http://www.sparkpeople.com/resource/fitness_articles.asp?id=1222 — nice info on Kettle bells.
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http://www.fourhourworkweek.com/blog/2011/01/08/kettlebell-swing/ – more info on kettle bells
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Nice little video on starting kettle bells:

Some of the lifts near the end are very similar to what I’ve been doing with the dumb bells in the Power 90 videos
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http://www.youtube.com/user/joshone?feature=watch – Sincere John’s Youtube Video Channel
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http://www.livestrong.com/article/332093-cinder-block-exercises/ – Cinder Block Workout

http://forum.bodybuilding.com/showthread.php?t=120677201&page=1 – Another Cinder Block workout
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http://thetumblrgym.com/workout – nice little list of workout and diet videos on youtube (won’t mention most here since most are 3 minutes or shorter – great for info, but not so great for being your ‘online workout’)
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http://www.youtube.com/user/MensHealthMag?feature=watch – Men’s Health Videos on Youtube
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Adrienne White mentions in some of her youtube videos (see link below) that her cardio workouts have 150 beats per minute, and some other workout and fitness folks have similar type of suggestions… so how do you find out how many beats per minute a song is? There’s various ways, but one website that used to rock for this was djbpmstudio.com, however, it went offline quite a while back and nothing has replaced it with the amount of stuff it had listed in my humble opinion… BUT, we are still in luck because there’s an archive of it in the internet archive’s way back machine! 🙂

http://web.archive.org/web/20100104140833/http://djbpmstudio.com/bpm-music-index.html

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http://www.youtube.com/user/amkjwhite?feature=watch – Adrienne White Youtube Channel
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Efit Youtube Channel

E Fit 6 Week Bootcamp

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http://www.menshealth.com/fitness/dumbbell-shovel-exercise?cm_mmc=EOWNL-_-860358-_-03282012-_-DumbbellShovel-_-dek&smartcode=NLS860358

Dumbbell shovel

http://bcove.me/m0n6zwp0
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Body Rock 30 Day challenge
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Crossfit Exercises – http://www.crossfit.com/cf-info/excercise.html
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Interesting article on ‘chronic cardio’ over at http://strengthrunning.com/2012/06/debunking-chronic-cardio/

There’s also a few blogs and forums I’ve read about it lately… interesting idea… the idea is that if you overwork, you will get hurt… seems logical. Makes me think maybe my wanting to do workouts twice a day is a mistake?… Not sure on what is the most appropriate stance on that issue yet since working out this intensely is still a fairly new way of life for me.
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http://omniworkout.com/

http://www.youtube.com/user/sixpackshortcuts?feature=watch – Six Pack Shortcuts youtube channel

http://www.youtube.com/user/befit?feature=results_main = Be Fit Channel on Youtube has quite a few free workout videos, some even from the popular folks like Jane Fonda, Jillin Micheals, etc. Very nice treasure trove there.

http://www.bodyrock.tv/ – Body Rock TV has a lot of great workouts on youtube. There’s multiple contributors to it, so various multiple channels on youtube… that’s why I’m linking to the main website… You’ll have to explore a bit yourself if you want subscriptions to all the youtube channels related to this.

http://www.youtube.com/user/FreeYogaVideos?feature=watch – Learn Yoga on youtube!

http://www.youtube.com/user/yogatoday – Learn even more yoga over there!

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Shovel Glove Moves – http://www.youtube.com/user/everydaysystems?feature=watch

More Shovel Glove Moves including the ‘samuari’
http://www.youtube.com/user/phayzeSG?feature=watch

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Also, if you have a roku or some other way of playing video from internet on tv, both All Fitness TV channel, and Live Exercise seem pretty interesting as well as a few podcasts like Yoga Today, Hillary’s Yoga Practice Podcast, Yoga with Les, and Fit for Duty.
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Fit For Duty on Youtube… (if you have problems finding it in itune podcasts)


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now for something a little bit different…
Here’s a video about why exercise is bad for you…

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If like me, you find the ‘live exercise’ channel on roku to not work well, you might try getting their videos via youtube…
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A few interesting videos

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Zuzana’s Zwow workouts

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Zumba Nation:

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I’m sure there’s many more out there on the internet. Will update the list with more eventually. Have fun. Happy exercising! 🙂

Day 1 of the 1000 Day Challenge is done!

The morning workout for today has been completed. I went back down to the Level I-II Power 90 tape. These taking it easy days the last few days have made me very weak. I was struggling to just get through this tape. I was sweating like crazy and not having been getting up this early, really kind of just wanted to give up and go back to bed, but I did not, and will not give in to that sort of nagging negative thought. I got through this and will continue. Only 999 days more to go to get to the end of this challenge! 🙂 😉

I have a 48 oz glass of water that I squeezed some fresh lemon in to. Refilled the water on it a little after the workout since workout killed off half of it. Now I’m in the process of eating a bowl of cereal with two teaspoons of flaxseed. I also had 3 thinly sliced pieces of ham so that I have some protein this morning. I’m still not loving the taste of the flaxseed, but it’s tolerable. I don’t know if I should keep up with that since I’m adding the ham as the fiber may counteract the protein.. the purpose of the protein is to keep the carbs in the body a little longer and use that to hold the carb’s energy til the body really needs it since otherwise the body will ‘eat itself’ sort of and drain protein from the muscles of the body in order to mix with the carbs to make the energy needed. That fiber in the flax seed may counteract the meat somewhat? Not sure on that since I’m not a dietitian. If you are, maybe you can help answer that question in the comments?…

I will try to do the No S diet but am not focusing on it or tracking it yet… that will happen in the second or third month. Probably third since I want to focus on morning workouts in first month, adding evening workouts to the morning workouts the second month, and then do the no S as ‘the main goal’ for the third of the 30 day challenges… snowballing it all so keeping up with the exercise as I focus on that. I will hopefully have the no S diet as an automatic daily habit by then since I’m sort of trying it out now, but if I fail before the third month it won’t be a biggie since goal here is to work and focus on one area at a time so I don’t overburden myself, which could lead to failure, negative thoughts and then showball the failures, which would be a bad thing, a very bad thing. I’ve let that happen way too often in the past — no more!

Restarting the workouts – Day Zero

Today is Day Zero of the 1000 day challenge. Tomorrow morning I will restart the Power 90 Level I-II dvd workout. I will probably do the level I-II tapes for at least a week or a few days before moving up to III-IV again. I might have to do a full 30 days of them… only time will tell. Either way, I plan to do either a Power 90 or some similar type of workout EVERY morning for 1000 days, except once a week — and even then, the once a week thing may just get ignored and I might just do workout every day.

The stab wound kept me from working out for a week and then I just sort of let my diet go to hell the last few days after that since I knew I would be starting this 1000 day thing… I found it difficult to re-start the workouts, especially at the level I was before the one week forced down time… so now like Phoenix, I am rising again and I will succeed!

It will be tough but I can do it and will do it! My main goal, if it is possible, is to get to my ‘goal BMI’ weight by the end of the 1000 days… which should, for my height be somewhere around 140-177 lbs or so since I’m roughly 6′ tall, give or take an inch or two….

I just did a weigh in and am currently 292.6. That is a sad weight gain of many lbs, but at least I did not gain back all of the weight that I had before I started the Power 90 completely (I was over 296 lbs before that), just a lot of it (about 7.6 lbs gained in two weeks or so, give or take)..

so, therefore, the goal is to basically lose anywhere from 115.6 – 152.6 lbs over the course of the next 1000 days. 1000/7 = 142.857 so I basically need to lose about a lb a week or more to get to my goals.

I think that’s very doable. Actually, I know that I can exceed that since I’ve done it before, but I’m not sure if I’ll be able to exceed it every week since I’m sure I’ll hit a plateau eventually in some way… I think, NO, I KNOW I can do this, and I WILL DO IT. I will have other goals as I go along, but the first month is to do a morning workout every day, except on Sundays if possible… may even do a workout then too, but probably not. I will also probably do more too. I want to start doing a workout in the morning and one in the evening, and do the No S diet all the while because I think that will be more sustainable then some crazy diet scheme that many yo-yo dieters use. I don’t know if I’ll list everything in as much detail as in the past since I may use variety of exercise plans as the Power 90 may get old now and then. I have a weighted vest, so may just take that for a walk or jog some days… Found tons of exercise videos online through roku and youtube, so may try yoga somedays, etc. The main thing is there has to be some exercise and diet I consistently follow to get to my weight loss goals. I will add in art goals now and then some months, and continue those as I have set myself up for at least 32 ‘goals’ and the morning workout, evening workout, and no s diet are at least 3 of those monthly goals. I may not always do all three starting out, but by the third month plan to strictly adhere to all three and add various other things along the way… This is going to be extremely challenging, but not impossible, and very doable, so I think I can, I must, and I WILL! I have decided. Now it’s time to commit, and then succeed!!!! 🙂

Day Zero of the 1000 day challenge:

Day 67

Day 67 of the Power 90 workouts is now complete. I did the Circuit III-IV today. It was tough. I didn’t do as many pushups as I normally do. I think I also bent my knee wrong in some of the calf raises since it was in a bit of pain, but it’s not so bad at the moment. I am still not sure if I’ll do the I-II or III-IV cardio ab tape tomorrow. I am going to try to do an add on tonight but we’ll see how I feel. I have to go to the dentist today so may not feel like working out tonight.

day 66 – rest day

I’m taking a rest day today because I had a bad night last night… It was self inflicted since we had Mexican food last night for supper… All that high carb and gassy food really upset my stomach and lower back most of the night. It finally had to sleep with a pillow under my legs to get some pressure off of my back as I laid in bed, and even that didn’t help enough so at 1:30 am or so I went to the living room and laid with a back massager on my lower back for about a half an hour before I finally went back to bed, and then I still didn’t sleep very well and was up to go to the bathroom and stretch out my back a time or three… my stomach is definitely in no shape to do the cardio tape today. I was tempted to do the I-II tape instead of III-IV… I got through a few minutes of the stretches in III-IV cardio/abs and just decided I’m not in shape to do the cardio abs today today… there’s no way in hell I’m ready to do any sort of crunches in this condition and I’m sure my stomach won’t take the running and jumping jacks, so I’m just going to consider today a rest day and workout the rest of the week. I hate doing that since I really eventually want to get back to the rest days being on Sundays, but I need to listen to my body and it’s telling me it needs more rest right now. Got to start being more strict with the No S diet… No more sixteen dollar shits! I did avoid soda and snacking yesterday though, so I am starting in the right direction with that, (even if I did do a ‘seconds’ sort of if you count the nachos at Mexican place as seconds)…

I think part of me is subconsciously, or consciously afraid to do the cardio abs tape since I keep avoiding it… Maybe I should go back to to the I – II tape when I try again in a couple of days and do that for a week or two since that week off due to the stab wound probably has made my body not be at the level it needs to be at to do the III-IV tape on that. The III-IV circuit seems easier to me than the III-IV cardio/abs… I think your body has to be more ‘in shape’ to do the cardio because of all of the crunches and stuff — which is stuff you have to have muscles for. The circuit is still tough too, but it’s not as intense as all of those exercises in the ab ripper if you aren’t fully prepared for it. Kinda weird how that works since you’d think the it’d be the other way around since circuit is the tape that uses the weights.

Going to be tough to avoid coffee and soda on a day like today when I’m missing out on some sleep last night, but hopefully I can do it.

Another reason for the rest day today – Shin splints. These were really bothering me badly last night, and still are bothering me a little today if I hold my legs in certain positions. I’m hoping the pain goes away with a day of rest… I’m thinking the level I-II cardio abs may be the way to go at least for the rest of this week when doing the cardio so that I don’t overdo it.

day 65 evening…

No workout tonight. I originally was planning on doing a workout every night and every morning, but am feeling a little sore today in abs and have a little bit of a headache and feel dehydrated, so no workout tonight. Tomorrow will be a new day. Weigh in tonight: 284.6 lbs. That’s a loss of .7 lbs since 8/16/2012 (i.e. last Thursday). Still have not lost all 3.5 lbs I gained on the forced rest days but but since this is day two of the NO S diet I think I’m not doing too bad… So far have avoided soda, snacks, and sweets today. Hope to keep it up tonight. It was tough smelling the chicken at the gas station after work as I was filling up gas… there’s a chicken place next to the gas station in the same building… but I avoided it. Also avoided going in to the gas station by paying at the pump. I need to do that more often. Now that snacks are out of my diet, I hope to do the pay at the pump thing more. Up til I started this diet I had started a very bad habbit of always going in to the convenience store and getting a 45 oz diet mt. dew mixed a spash of tropicana… God just writing that out here is making me salivate. Might try a round of turbo tapping to help erase this…

This diet is making me appreciate food more when I do eat during meals. Not sure on what the headache today is about. I think it’s due to one of the rooms I was in this afternoon for a meeting at work being excessively hot, also due to stress at work, but I think dehydration and sinus issues are part of the problem. Even though it’s still extremely dry around here and hot outside ragweed is popping up all over the place and spreading it’s evil pollen everywhere. Damn you weeds! Damn you to hell…

Day 65

Day 65 of the Power 90 is now complete. Performed the Circuit III-IV this morning. Last night I did not do too good on the ‘no seconds’ or ‘no soda’ rule for supper’s No S diet, but did avoid snacks and sweets yesterday. Tekla brought me a diet mt dew for supper and I didn’t want to look a gift horse in the mouth… However, today is a new day and we are starting off better today. Had a hand full of deli meat and will now finish off a bowl of cereal with flax seed as soon as I get this post published. I really like this eat protein with every meal idea. It really does seem to help with sugar spikes and making it easier to not snack…

Day 64 – partial workout

Day 64’s workout this morning was a partial workout. I did the cardio/abs III-IV tape til the first round of run lunge and quit after that since I was feeling out of breathe, very sore, belching some, etc. Stomach, abs, and legs are not ready for this today after the almost full week of resting last week. However, I did at least try. I might actually have to go back to level I-II if I find that I can’t do this III-IV tape by the end of the week. However, I’m hoping that if I ease my way in and don’t overdo it, just doing partial workouts like today that I will be able to get back in to the III-IV routine regularly quicker than taking backsteps to I-II. I will try to do a workout tape tonight too…

Also, today is the first day of the No S diet. No sweets, no snacks, no seconds, except on Sunday for Supper. I’m also adding a no soda rule… Not eating snacks or drinking soda will be a big change for me, but I think and know I can do it. I will likely drink more water though, which isn’t a bad thing. If I’m cranky the next few days — now you know why.

I’m also trying something a little new with the diet too. Going to try to make sure to eat at least 20% or so of each meal as some form of protein… either eggs or deli meat for the most part. The reason for this is that based on some reading (see links in previous posts) doing this helps the body hang on to the carbs a little longer when you eat them, making getting rid of the snacks not be such a harsh thing… supposedly the protein causes the release of energy from the food with the carbs take a little longer since the body takes a little longer to break down the protein… also supposedly that helps regulate sugar a little better since there are not as many glucose releases that cause spikes in blood sugar… Hopefully the theories behind all of that work. It sounds logical. It also explains why I was always snacking a little at work now and then when I let myself in the past.. eating cereal and milk is basically nothing but carbs and that’s what I used to always eat for breakfast…

Day 60…

Well, it’s day 60. I’m kinda bummed out since I have not been able to workout the last few days because of the cut on my arm. Doctor’s instructions were to rest a few days. I’ll probably start the working out again this weekend or on Monday at the latest. I was going to use this weekend as an excuse to go hog wild since I was going to start the No S diet stuff on Monday, and also start hard core on doing the workouts twice a day then… but after tonight’s weigh in I’m not so sure that that’s a great idea to not workout on the weekend… because I went up in weight! I’m now 285.3 lbs.

That’s a total loss since the first weigh in of 11.2 lbs, and a weight gain of 3.5 lbs since 8/9/2012, which was a week ago. Today at work we had a monthly meeting that they do the birthday cake at and I had 3 pieces of cake… Last night Tekla and I had speghetti, and I’m sure the serving size was way more than it should have been, especially with all the french bread. Tekla keeps reminding me that I want to make these changes for life, not just the 90 days, so little setbacks are not a huge thing since I have the rest of my life to reverse them and get back on course. She is, of course, right, but it is still frustrating when stuff like this happens. I was expecting to look a lot better than I am now by day 60. Going forward, I know I can do better, especially if I’m doing the workouts at night too. The few times that I have done them I’ve felt great afterwards. I really like the idea of doing two workouts a day.

Of course, the scale I’m using seems to be off. Tried to weight the jack handle and when I weight with it in my arms it’s saying I lost weight today, lol. Might be time to change the batteries?

Will I stick with the video workouts I’ve been doing after the 90 days… Not sure… may try something new. Reading about the No S diet was interesting… The guy that created that diet is in to shovelglove, which is swinging a big sledge hammer around as a form of working out. I can identify with the sledghammer/lumberjack idea a little being from a rural area, and also having gone up to Astoria and Portland area a couple of years ago since my wife has some relatives up there. (one of the family members up there specializes in importing exotic wood from Japan and elsewhere, etc. Kinda goes with the ‘exotic farmer’ saying mentioned in an earlier post from back in college, lol). I don’t own a sledge hammer yet, but do have a big jackhandle that I got from my granddad’s house earlier this year when we were cleaning the place out that I might try using. Swung it around a little today and almost broke something, so if I do it I will definitely have to do it outside or in the laundry room across the hall… apartments too small for that sort of exercise.

Ok… Time for the videos… I kinda like looking at the videos here on the blog next to one another since it makes it easier to compare/contrast, etc.

Day 60, 285.3 lbs:

Day 30, 289.2 lbs:

Before Power 90, 296.5 + lbs:

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The “battle wound” – this is a shot of the knife wound taken the morning after it happened.
Kind of a crappy pixelated video, but it gives you some idea. Kinda hard to show it in camera since the angle was straight on as the pointy end of the knife went straight in. The knife was in the dish rack drying when it happened… my arm hit it while trying to wash some other dishes, so I guess I sort of impaled it on accident. Needless to say, any dishes I do from now on, the knives will always have sharp edge down, not up. I used to always point the knives up to keep the part that touches the food less prone to getting germs on it, etc. but not any more… just too risky with our damn small kitchen sink.

No idea how far the knife went in, but my guess is based on the width and angle, it probably went in about half an inch or so. The wound bled through several napkins I used to apply pressure to it. It quit bleeding by the time ambulance got here, so I didn’t go in with them to the ER… I probably should have since the stupid hospital will probably bill this thing as a x99 ‘patient convenience’ item, which some insurances don’t pay… urgh.. don’t get me started on how screwed up the insurance world is these days.

modified no s diet

I’m contemplating eventually starting a modified NO S diet.

The rules would be, if I start it, NO, WHEN I START IT:
– no snacks
– no sweets
– no sugary foods
– no seconds
– no soda (or coffee, or anything other than tea or water usually — even then, no tea during meals since I read somewhere that tea has some chemical (riboflavin or something like that) which causes you to not digest food as well as you should – tea is fine between meals but not during meals because of that?..)
– no salty foods
– no six, sixteen dollar or sixty dollar shits (in other words, no eating out at restaurants, cafeterias, or overpriced places like that where the cost per meal is usually about six dollars or more per plate, which usually just results in you overeating and having to go use the toilet an hour or two later — you paid sixty dollars for that shit at the steakhouse)
– no steakhouses
– no saltines (I’m the type that could put a whole pack of saltines in a bowl of soup if I allow myself too… guess this falls under no salty foods, but maybe it could be a new rule – no soup?… )
– no salsa (I tend to overeat at Mexican restaurants, etc.)
– no ‘sleeping in’
– no ‘staying up late’ (need to go to bed by 9 or 10 PM instead of by 1:30 AM, etc.)
– no ‘sorry’ – in otherwords got to stay focused on positive things and not looking negatively at things I have not accomplished yet… and if/when I do falter and get off course, get up, brush off, and continue onwards instead of getting sullen and feeling sorry for myself or whatever. Got to get rid of the negativity in my life since that just drowns me and snowballs in to depression ultimately. Can’t let that happen any more.

except on Sunday for Supper.

Sunday will be the ‘rest’ day for the workouts, so this should work nicely if I can do it. It will take a lot of willpower to not do snacks. I’ve become too used to having them… It’ll also take a lot of willpower to go without soda and caffiene since I’ve made diet soda my ‘way of life’ since getting diagnosed with diabetes, but I think I can make this change eventually and WANT to make this change. Goal is probably to start it Monday, but we’ll see.

I guess I can call this the NoS 2WO diet – No S, Two Work Outs a day.

:(

Went to the Urgent Care today. They were not able to do stitches since over 12 hours has passed since the time of the accident. They won’t do stitches past that time since they are afraid it will cause infection…

and…

what’s worse is it’s advised that I take a few days of ‘rest’ so as to not infect this wound on my arm with sweat and/or damage it due to movement of the skin and muscles in the wounded area… 😦

so…

I guess I’m going in to days 58-62 without working out… 😦

It kinda pisses me off that I can’t ‘finish strong’ but since I plan to continue the workouts well past day 90, I guess it’s not too bad of a thing.. just kinda irritating…

Day 62 will be Saturday… After that I’ll decide if I need to rest on the weekend too or workout then. I’m thinking about just ‘resting’ til Monday… since the wound happened Monday night that’ll give me a week to heal basically. After that, I plan to get back in to the workouts regularly. Just kinda makes me mad that I can’t do the full 90 days this go round… but I guess I’ll have many more months to do that in the future since I plan to continue working out regularly the rest of my life… Not sure if I’ll keep blogging about the workouts, but might… it has helped me stick to the plan when I take the time to blog about it, so maybe for that reason I should continue the blogging about the exercises…???…!!!…

Day 58 – forced rest day… stabbed myself.

Today I’m going to take a rest day. I’m very sad about this since I was planning on doing rest days on the weekends going forward. However, last night after my cardio workout I decided to wash some dishes before taking a shower and ended up accidentally stabbing myself in the arm with a steak knife. It was in the dish drainer drying and my arm accidentally hit it at an angle that the tip went straight in to the top of my forearm, about a half in to an inch or so and it took a good hunk of meat off. It was bleeding profusely when it happened. However, I held paper towels on it tightly and it eventually quit before the ambulance got here after I called 911. I was going to go to urgent care to have it looked at but they closed a few minutes before I got there… so I might try to make an appointment with a doctor to have it looked at today. We put a couple of butterfly banaids on it. It’s not hurting too badly if I don’t touch it. I just need to probably have someone look at it to see if I need stitches since the point of the knife went in so deeply. My wife and I have decided I better take it easy today so I don’t start the bleeding up again or get it infected.

Diet Quotes

I come across various little quips and quotes the more I read about diet and excercise in various places online and offline. Decided it’s time to start a list. I’ll more to this later as I find more.
======

=========================
Flu Shot Q&A:
http://www.cdc.gov/flu/about/qa/flushot.htm

Why do some people not feel well after getting the flu shot?
The most common side effect of the flu vaccine in adults is soreness at the spot where the shot was given, which usually lasts less than two days. The soreness is often caused by a person’s immune system making protective antibodies to the killed viruses in the vaccine. These antibodies are what allow the body to fight against flu. The needle stick may also cause some soreness at the injection site. According to the Advisory Committee on Immunization Practices (ACIP), rare symptoms include fever, muscle pain, and feelings of discomfort or weakness. If these problems occur, they are very uncommon and usually begin soon after the shot and last 1-2 days.

=====================
Chronic Cardio Links

http://fitnessforfunction.wordpress.com/2012/01/26/chronic-cardio/

http://www.marksdailyapple.com/chronic-cardio-2/#axzz2979kFXvU

http://www.marksdailyapple.com/forum/thread63751.html

http://crossfitmeanstreets.com/2010/09/08/chronic-cardio-is-forcing-your-body-to-kill-you-and-how-you-can-save-yourself/

http://paleohacks.com/questions/81844/what-is-chronic-cardio#axzz2976c86fS

http://www.marksdailyapple.com/forum/thread67113.html

http://www.marksdailyapple.com/why-you-shouldnt-burn-more-than-4000-calories-a-week-through-exercise/#axzz2979kFXvU

http://www.marksdailyapple.com/chronic-cardio/#axzz2979kFXvU
===========
Quick tip: try to get at least 30% of your total calories from protein because in a Danish study… People who got 30% of their calories from protein lost twice as much weight as people who ate less than 15% of their calories from protein and here’s why… Your body burns the most calories when digesting protein.

(use meat/fish for protien when possible – some vegan possibilities do exist, but it’s probably best to go with lean meat since it’s about as much ‘protien’ as you can get.. don’t go with protien shakes/bars after working out if you can help it because that’s processed food, and processed food is typcially worse for you than ‘real’ food because the processing drains some nutrients out… cheese/eggs is another ok food source… but watch it since cheese can be high fat — the process that creates cheese drains most carbs from cheese, which is why cheese is actually a diabetic friendly snack (unless your sugar is low and you need to spike it to get back to where sugar level needs to be, in which case a glass of milk or juice is better – milk has about 10 g of carbs per 8 oz serving. Juice has a lot more, and if you are really low is faster acting than milk because of that… also, as far as milk goes, skim or 1% is better than 2% or higher percentages milke like whole milk – reason is that fat content stops insulin from working… which is why type II diabetes exists in the first place… more fat in your body and food = slower time for your blood to absorb the carbs you throw at it to increase sugar levels).)
=======
A positive attitude is very important for successful weight loss and weight management. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.


===================
Flaxseed vs Fish Oil Pills — the solution… Take both if you can afford it.

http://www.webmd.com/heart-disease/news/20080912/flaxseed-oil-pills-vs-fish-oil-pills

http://www.genesmart.com/pages/fish_flax_confusion/85.php

http://www.livestrong.com/article/404266-flaxseeds-vs-fish-oil/

http://blogs.menshealth.com/bellyoff-nutritionist/fish-oil-vs-flax-oil-which-is-best/2011/02/11/
===================
http://www.mikemahler.com/online-library/articles/fat-loss/maxwell-sledgehammer-workout.html

The mechanics of the sledge swing are the exact opposite of the KB Swing: the effort is bringing the sledge down with as much force as possible. If you want an extra good workout, hold at the bottom of the handle, fists touching, and use a large, windmill-like overhead stroke to engage as much musculature as possible

======================
Caffiene is bad for you!
http://www.livestrong.com/article/282235-how-do-i-avoid-caffeine-withdrawal/

http://www.healingnaturallybybee.com/articles/mn5.php

http://www.starling-fitness.com/archives/2008/10/28/avoid-caffeine/

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Kettlebell tip: Get a stronger grip so as to avoid neck pain…

With the momentum of the swing, the exerciser is able to endure flexion and extension of the arms, without pain and can work an often under respected asset: the grip. When the grip is weak, the forearm is weak. Then the elbow and also the shoulder, which leads to neck pain. Point being: Don’t have a weak grip.

==================
Diet Soda is bad for you:
http://www.wnho.net/new_aspartame_studies.htm

http://www.streetdirectory.com/food_editorials/health_food/healthy_eating/your_diet_cola_is_killing_you.html
=================
Determine your BMI
There are several ways of measuring your ideal body weight. One of the most popular methods to gauge whether or not you are overweight is the body mass index (BMI). The BMI uses a mathematical formula that measures both a person’s height and weight in determining obesity. To calculate your BMI, multiply your weight by 703, and divide the answer by your height in inches. Divide this figure by your height again.

(Weight in Pounds x 703) / (Height in Inches) = BMI

For example, a 250-pound person at 5’10″ would have a BMI of 35.86. People with BMIs of 25 and above are considered to be overweight. Having a body mass index over 30 places you at risk for developing obesity-related medical conditions such as diabetes, high blood pressure and coronary artery disease. A BMI over 40 indicates that a person is morbidly obese.

————-
The President’s challenge isn’t just for kids…
https://www.presidentschallenge.org/challenge/adult.shtml

=======
Caffiene has an impact on blood sugar! No wonder diet soda is not good for you, and coffee is/was slowly killing me (did have a couple of cups today – mixed sugar free hot chocolate in with it, so asking for major trouble — and now it’s the end of the day and am feeling that major trouble… caffiene headache… ouch… if you’ve never had a low sugar incident from diabetes, imagine the same sort of sensation as caffiene headache but more dehydration – like the front of forehead from temple to temple ‘feels like a dried sponge looks’ … some don’t feel that way when low/high, but when I’m low that’s how I feel.)

http://www.mayoclinic.com/health/blood-sugar/AN01804

http://diabetes.webmd.com/news/20050309/caffeine-tied-to-blood-sugar-problems

======
Dirt Cheap Weight Set – learn to recycle! 🙂
http://fitsupermom.com/at-home-improvements/
http://www.designboom.com/contest/view.php?contest_pk=17&item_pk=19008&p=1
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http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html – dumbbell only full body workout

http://amerryrogue.blogspot.com/2012/05/tractor-tires-cinder-blocks-sledge.html – Tractor Tires and Cinder blocks
===
Kettle Bells are suppossed to be an awesome way to burn calories and work out… Going to post some interesting links about them here:
http://www.fourhourworkweek.com/blog/2011/01/08/kettlebell-swing/
====
http://life.familyeducation.com/foods/weight/46752.html

Make a fist and observe the size of it. This is about the size of your stomach.

…A fistful is still plenty of food to sustain your life, give you energy, release excess fat stores, look great, feel great, and get healthier.

=========
http://www.huffingtonpost.com/2012/03/28/weight-loss-success-habits_n_1348488.html#s372882&title=Brian_AFTER

Strategy #1: Be Very Specific
When we make goals that are vague, like “I want to lose weight,” we set ourselves up to fail.

Motivation happens when your brain detects a difference between where you are and where you want to be. When you are specific about your goal (I want to lose 10 pounds), that difference is clear, and your brain starts throwing resources (attention, memory, effort, willpower) at the problem. A clear target looks something like this: “I want to weigh 135 pounds. I weigh 155 now, so that’s a difference of 20 pounds.”

Being specific gives you clarity because you’ve spelled out exactly what success looks like. That means more motivation — and better odds of success.

Strategy #2: Create An OK-To-Eat Plan
Faced with unexpected temptations — the dessert menu, the catered work lunch — we end up eating things that sabotage our weight-loss goals. The best way to guarantee you make the right choices is to create an “if-then” plan:
“If the dessert menu arrives, I’ll order coffee.”
“If I am at a business lunch, I’ll have a salad.”
Studies suggest that coming up with safe-to-eat plans makes you two to three times more likely to reach your diet goals.

Strategy #3: Track Your Success
To stay clear about that gap between where you want to go and where you are now, monitor your progress. Keep getting on that scale; mark the days you exercise on a calendar.

Another thing: When you think about the progress you’ve made, stay focused on how far you have to go, rather than how far you’ve come. If you want to drop 20 pounds, and you’ve lost 5 so far, keep your thoughts on the 15 that remain. When we dwell too much on how much progress we’ve made, it’s easy to feel a premature sense of accomplishment and start to slack off.

Strategy #4: Be A Realistic Optimist
As much as we want to believe otherwise, losing weight isn’t easy. It turns out that it’s important to accept this.

Believing you will succeed is key, but believing you will succeed easily (what I call “unrealistic optimism”) is a recipe for failure. Take it from the women, all obese, who enrolled in a weight-loss program in one study. Those who thought they could lose weight easily lost 24 pounds less than those who knew it would be hard. The successful dieters put in more effort, planned in advance how to deal with problems, and persisted when it became difficult.

So don’t try to tamp down your worries — they can help prepare you for shape-up challenges.

Strategy #5: Strengthen Your Willpower
The capacity for self-control is like a muscle: It varies in strength from person to person and moment to moment. Just as your biceps can feel like jelly after a workout, your willpower “muscle” gets tired when you overtax it.

To strengthen it, pick any activity that requires you to override an impulse (such as sitting up straight when your impulse is to slouch), and add that to your daily routine. And take baby steps. Instead of going junk-free overnight, begin by eliminating, say, those chips you eat by the bag, and substitute them with a fruit or vegetable.

Hang in there, and sticking to your diet will become easier because your capacity for self-control will grow.

=======

====

When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness.

This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue.

When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with

fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few

weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you

worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become

discouraged and quit!

===
http://www.experienceproject.com/question-answer/Which-Would-You-Rather-Be:-A-Hungry-Free-Man-Or-A-Contented-Slave/582714

There was a dog who was bound on a chain, before a butchers shop. Came along a wolf, looked at him and asked: “Now, how did you get that well fed?” The dog asnwers “I have to guard that door behind me, and get a slab of meat every day for it.” The wolf replied “I could gaurd a door too…seems to be profitable.” Dog says “well, you definitely should, why not ask my master?” Wolf looks at dog, noticing the neck of the dog being almost naked and sore from the chain, and when he proposes the dog to come for a walk,. the dog can’t he’s chained to the wall. So wolf says: “Sorry, but I’ll be rather free and hungry than fat and chained…”

————
http://everydaysystems.com/bb/viewtopic.php?t=8787

Giving it 100% is way easier than 97% because that little “just this once” monster sneaks in there and creats a battle every time no matter if he wins that round or not!

JUST DO IT!!!
No excuses. No more thinking about it. Not tomorrow. It’s simple. Just Do It…..and do it NOW!

it’s what you do consistently day in and day out that will matter most in the long run

leave out all the self berating! You don’t deserve it because perfection is only an illusion…everyone slips up now and then.

It doesn’t matter if you fall flat on your face. What matters is what you do next.

let it go, and move along.

Being hungry is NOT an emergency red-alert situation. There are people who would like you to think it is. Many of them are somehow involved in selling food.

Habits take time to form. There is no known way to expedite or rush this process.

“Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit.”
W. Somerset Maugham

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https://www.facebook.com/nosdiet

“Success consists of going from failure to failure without loss of enthusiasm.”
– Winston Churchill

So don’t eat when you’re hungry. Don’t eat when you’re depressed. Don’t eat when you’ve seen a good number on the scale and you think you can afford a few extra calories. Eat when it’s time to eat, just like thin people did for thousands of years.

====
when you are sore, work out some more! Working out again helps get the heart and lungs pumping which means circulating your blood around to remove the lactic acid built up on your muscles from previous exercise.

====
Great Abs are made in the Kitchen.

You can’t out-train bad nutrition.

I am the master of my fate, I am the captain of my soul.

There are just three rules and one exception:
No Snacks
No Sweets
No Seconds
Except (sometimes) on days that start with “S”
That’s it. Do that and you’ll probably lose most if not all of your excess weight.

==========

insulin + available protein = 90% reduction in proteolysis, while insulin + no available protein = 45% reduction in proteolysis.</blockquote>


And here’s the takeaway:

Every time you stimulate insulin production by eating carbohydrates, you need to eat some complete protein with it—or instead of rebuilding your muscles and tissues, your body will continue to disassemble itself to get that protein. And the higher your blood sugar spikes, the more your body will disassemble itself anyway. Are you seeing the problem? When you eat, insulin signals your body to stop eating itself…but only if you’ve eaten protein, and only if your blood sugar isn’t spiking.

Every time you eat candy or drink a soda by itself, not only are you signaling your body to store fat…you’re disassembling your own muscle.

It’s even worse. That ‘healthy’ mid-afternoon apple or orange, to keep your blood sugar up? Same problem. And remember the food pyramid? Those “7-11 servings of heart-healthy whole grains” we’re all supposed to be eating every day? How are you going to stuff eleven servings into three meals?

You’re not: you’re going to snack.

That’s what we’re advised: never, ever let yourself get hungry. Keep your bloodstream filled with sugar and insulin at all times! So that’s what we do. Crackers, bagels, muffins, corn chips, rice cakes, cookies, danishes…all low-fat, of course.

And, even worse, low-protein. Being grain and sugar-based, snack foods contain little protein—and the protein they do contain is incomplete. (Corn and wheat are deficient in lysine, one of the essential amino acids.) If your body is short on any essential amino acid, it will still have to disassemble itself to get the one it needs, regardless of how much of all the others are available.

Every time you eat high-sugar, protein-deficient food—even whole fruit and “heart-healthy complex carbohydrates”—you’re making yourself fatter and weaker.

Conclusion:

Snacking Makes You Fat, And Snacking Makes You Weak.

This explains a lot, doesn’t it? Why so many joggers can pound out hundreds of miles and still squeeze up muffin tops? Why so many cyclists can spin for thousands of miles and still have to stuff a beer gut into their Lycra? Why even the skinny ones often look like famine victims—not like strong, healthy, capable humans? And why you never look like the people in the magazine ads, no matter how long you spend on the hamster wheels at the gym?

This helps explain why so many vegans (especially raw vegans) appear scrawny and malnourished. Fruit might have some nutrients in it, but it’s still essentially protein-less sugar.

… Stop eating birdseed (‘grains’) and diesel fuel (‘vegetable oil’).
Start eating real food.

“No one can hurt you without your permission.” – Ghandi

————
the application of the information is the key to success:

Ingredient #1: Think Differently
Ingredient #2: Believe Differently
========================
Interesting link about Marathon Monks who do a 1000 day challenge of their own sort…
http://halikhan.org/blog/general/marathon-monks-and-the-1000-day-challenge/
————–
http://en.wikipedia.org/wiki/Kaih%C5%8Dgy%C5%8D – another link about the monk’s challenge
——————
http://www.bikramyogavancouver.com/blog/post333.php – interesting article on a guy who did 1000 days of yoga.
—-
http://cookdingskitchen.blogspot.com/2011/10/1000-day-challenge.html – article about the ‘Lenten Challenge’ – sort of a 1000 day challenge for martial artists… which is sort of based on the Buddhist monk challenge listed above.

=======================
URBAN NINJA LINKS
http://www.urbanninjablog.com/ – interesting little article on living in Thailand for under 1000 dollars a month!

============

Outer order contributes to inner peace, so spend some time organizing bills and tackling the piles in the kitchen.

——————————————
That which doesn’t kill you makes you stronger is more than a cliché with P90X—it’s your life.

Short-term goals are nice. It’s one way to stay in the game. But if you want to make a worldwide impact, then put your energy into the long-term goals.

Day 56 – Rest day

I’m taking a ‘rest day’ today from the Power 90. I kinda feel bad about that since this is really the second one in this 7 day segment, but I’m doing it to re-align the rest day back to the weekends. Somehow a few weeks ago I got the rest day put in the middle of the work week and it was stuck there til now. That made things a little weird since the day I was ‘resting’ from physical workouts I was still getting stress from work, etc. Realigning to weekend is more in line with the real goals of the program I think. It also prepares me to do the afternoon workouts during the work week.

new plan…

ok… new plan on working out.. will work out every morning, and then on afternoons when I can during the week. I really don’t feel like getting a second shower on weekends to accommodate working out twice. During the week it’s not so bad since I kinda want to get out of work clothes as soon as I get home anyways. Will I be able to do the nightly workouts everyday Monday – Friday? Not sure… maybe, only time will tell. I need to stay focused on making the morning routines work and stick with them, at least til the 90 days are up. I have been doing that pretty well. Need to stay on that goal before hopping around to new goals. I do like the idea of working out in the afternoon in addition to working out during the week, just not the idea of having to take two showers a day, especially on weekends since it dries out skin, etc. During weekdays it will be more tolerable. Just a matter of if I can make myself do the workouts during the week.

Day 55

Day 55 of the Power 90 is now complete. I did the Circuit III-IV tape today. It was a little more tough than normal since I’m a little low on sleep from last night. We went to the drive in and watched Bourne Legacy and Ted in a double feature. It was fun, but we got home pretty late since movie did not start til dusk (think it started around 9 PM). Pretty good movies. Pretty predictable, but not-too-bad.

starting tomorrow…

Starting tomorrow I will start the ‘new schedule’ of doing the power 90 in the morning and another cardio workout after work. I was going to start it today, but probably overdid the caffeine today with several diet sodas and a sugar free amp… Also, thinking about it more, I like the idea of starting the every other day thing tomorrow since tomorrow will be Circuit day. Doing a circuit workout in morning that is focused on weights will work nicely with a cardio workout at night to supplement it. Also, this will be nice since it will isolate the power 90 cardio workout to being on days by itself. That’s good because sometimes that ab ripper about kills me with pain. Need to give the abs time to recover, and this spacing out of things should allow for that I think.

Funny little things about Power 90

In Phase III-IV Circuit when Tony does the lunge/squats he miscounts on the first one and only does 4 instead of 5 squats.

In phase III-IV Circuit when doing the stretching at the beginning Tony says now switch arms but then corrects himself… The stretch goes from in front of the shoulders to behind the head with the same arm.

Tony’s little remarks to the camera about not sweating after the III IV sweat’s power yoga is not that funny if you are sweating a ton by then. I ususally end up flipping off the camera while in Warrior Pose as he says that. Same type of things goes for the ‘extra set of arms’ in the same tape when he lies and says there is only one when he starts the second set.

Might add more here later as I notice them.

Humor can be a good thing when working out, but being a jackass when you are instructor with snide remarks isn’t all that funny.

Day 54 …

Day 54 Workout was partially done. I was doing the Carido Abs III-IV tape and got up to about the last round of side kicks before I had to stop the workout. I was belching a lot and felt like I had some heartburn starting up. Also, the muscle on the side of my left leg under the sciatic nerve was starting to hurt a lot. I get sciatica there sometimes. Since we had greasy ol G&D pizza for supper last night I figured it was time to quit the workout today. I don’t feel like spitting up again today like I did the other day… We ate pizza last night because Tekla wanted to ‘celebrate’ and she loves that place. She was celebrating because yesterday was the first day she gave a full hour massage at school. She’s in a year long certification program at the Healing Arts Center in St. Louis so if you need a massage therapists over a year after you read this you might look her up if you are in this area and was a bit worried that she wouldn’t be able to do longer massages like that but she came through with flying colors. She’s going to be a great therapist.

I will probably try to do a cardio workout tonight though.

I thought about how to set up a realistic and obtainable set of goals today, which might be more realistic than the goals I set the other day, and more trackable too…

So here’s what I came up with…
Continue with the Power 90 workouts, or something similar after these first 90 days EVERY morning except the once a week ‘rest day’ whenever that will be (varies week to week depending on how I’m feeling any given day of the week)

Write 3 single space pages every night as a form of ‘morning pages’ for The Artists Way that I’m just doing at night instead of in the morning. Might be more productive and hit subconscious connections more in mornings, but I need to do these at night when I have more time since time is limited in mornings due to the workouts.

Do a cardio workout at night EVERY OTHER night.

On the nights that I don’t do the cardio workout, do a ‘photo walk.’ Photo walks are basically just nature walks with a camera. Sometimes these might be long walks with few photos. Other days they may just be short walks that don’t even move past a 12 foot area where hundreds of photos are shot in one area. In the past when I did this sort of thing it was very relaxing and helped me relieve stress, open up right brain thinking, open up ideas on composition creating, etc. I want to get back in to that sort of stuff. Practice makes perfect. I think of the camera as a sort of tool similar to a sketchbook or blog, etc. to capture textures, ideas, compositions, little ideas to build on later etc.

The walks probably won’t be super long… maybe 10-20 minutes. Might be longer sometimes. Only time will tell.

After the walks I will try to work on painting or drawing or maybe work on 3d stuff in computer — making stuff for Turbosquid, etc.

I’ll try to track most of this stuff in clip boards, excel files, and sometimes here on the blog, etc. I find that if I do all three I tend to stick to the program more and not get off course too much since the three ways of recording the thing makes it sort of sink in more… similar to the way elementary teachers try to get their students to learn by hearing the stuff, writing it down, and then regurgitating/repeating it back, etc.

Day 53 weigh in

Day 53 Weigh in:
Current Weight: 281.8
Loss since last weigh in 8/5/2012: 1.1 lbs.
Total Loss since first weigh in: 14.7 lbs.

I’m not feeling too great right now since back is aching, got slight muscle aches and headache. I think I might have possible electrolyte imbalance issues, and this working out every night and morning is too much. Going to skip workout tonight and try to do workouts at nights every other day and continue workout in morning every day and see how that works. I think that should theoretically give me enough rest time. Muscles need time to rest and repair. The extra nightly workouts are nice for the extra calorie burn but I don’t want to overdo it and burn out. Also, I think this workout every other night plan is awesome idea because on the off nights it’ll allow me time to do some more photography before the sun gets to where it’s not out at all after I get off of work and/or time to do painting, etc.

I am very happy to see that I did lose weight even though I carbed it up this week with taco bell, pizza at work, and some other stuff noted in previous posts. Makes me really see that this thing is working and working darn well! 🙂

Day 53!

Day 53 of the Power 90 is now complete! I did the Circuit III-IV tape today. I was sweating a lot more than normal in this workout. I think the workout last night + this one in the morning makes it more tough since body has less time to recover. However, the calorie burn doing two a day is incredible, so I plan on keeping it up if I can. It is causing me to have to go back to the five pound weights instead of the 10 but that’s ok.

Day 52 got done somehow…

Day 52 of the Power 90 is now done. I almost gave up on it about the time I got to the jumping jacks since I was sore, stiff, and sweating more than normal.

Yesterday was horrible eating day… For lunch the Lead bought us pizza and I had 3 pieces of it and then had salad too. I also had a lot of diet soda… and then for supper had gyros, fries, and another big salad.

All those carbs from the gyros and pizza is kicking my stomach today. It’s gross but I ended up with heartburn during the workout and ended up actually spitting up by the time I got to the very end. Very nasty stuff. I have got to get my act together on the dieting since I can’t continue to do the workouts and be enthusiastic about it unless I do.

Day 51

Day 51 of the Power 90 is now complete. Today was a tough workout. I am sweating like crazy, having trouble breathing a little, etc. Last night we screwed up royally and didn’t have a supper meal planned out properly, so went to taco bell and had the doritos locos box. All of that bad for you food is kicking me today.

The sad numbers:
http://www.myfitnesspal.com/food/calories/taco-bell-doritos-locos-tacos-box-26466404

Calories 1040 Sodium 1850 mg
Total Fat 37 g Potassium 0 mg
Saturated 14 g Total Carbs 148 g
Polyunsaturated 0 g Dietary Fiber 15 g
Monounsaturated 0 g Sugars 76 g
Trans 0 g Protein 44 g
Cholesterol 95 mg
Vitamin A 0% Calcium 0%
Vitamin C 0% Iron 0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Between that and the lasagna, icecream, and soda I’ve been having the last couple of days my body is really craving to eat right again. Tekla got us some of this comfort food since her school work is getting her in the mood for that sort of stuff I think. I eat it because I am here, but should probably eat better. I am hopefully going to do a better job going forward. Going to take some effort, but I think I can do it.

Sugar was 123 this morning, so that’s not terribly bad… not as good as I’d like it to be, but not nearly as bad as I was expecting it to be after that taco box.

Day 50 – Lasagna inspired rest day.

Day 50 is today. I am taking a rest day since we had lasagna, garlic toast, and I had a huge homemade salad to go with all of that last night (salad had an orange, a tomato, spinach leaves, sunflower seeds, cheese, spiced turkey, peppers, and catalina dressing! Yum.) last night. I really overate with 3 slices of the bread and two slices of the lasgana. I figured since it’s a new 7 day week according to my paper calendar that I’m using to track all of this stuff with, it’s time for a break today. I really was not looking forward to doing a ton of crunches this morning on a full stomach like this. I do need to watch carb counting more. Pasta is this Superman’s Kryptonite. I love Italian food. It’s a good thing we don’t eat it too often, lol.

Day 48 of the Power 90

Day 48 of the Power 90 is now complete. I did the Cario/abs III IV tape today. Ab workout about kills me by the time I get to the full body crunch and bicycles, but I struggle through and complete them since the are the last part of the workout. The stretching after that is not so tough and gives your abs a little bit of a rest. I don’t know if it’ll ever get ‘easy’ but the rest of the workout is getting easier to I suspect it will. I am now able to do all of the Power Yoga without too much problems even though I am sweating a ton by the time I get to the part where Tony says, “look I’m not even sweating” like a jackass.

Day 47 Power 90

Day 47 of the Power 90 is now complete.

I did the Circuit III-IV tape today. I used 10 lb weights on the first couple of weight exercises and 5 lbs after that on the others. I think that this is enough for now since it really gets the workout started off but without super amounts of strain on joints and muscles. I am not using bands or really even the bars on the weights, just a weight itself so I am having to do one lb weights on the first of the wrist lifts since I can’t make the weight go the right way that way. I can do it with 5 lb and have a few days already here and there, but I have my middle finger through the hole in the weight so on the wrist where wrists are lifting upwards with palms down it’s too much strain to do that with 5 lb. Turning it around is no problem. Just tough to fight gravity that way. I will probably try to start using the bar in the coming weeks to fix that problem.

for the 7x7x7 pushups and max pushups I’m still doing girl push ups since it’s less tough on the wrists for the ones where hands are close together and also because it lets me do the max a lot further out than I normally could.

Last night we went out to Buffolo Wild wings and they had updated menu to put calorie counts on the stuff. OH MY GOD! I never realized how many calories were in that stuff. I always just assumed that since it’s chicken, which is fairly low carb it should be ok… It’s not. Some of the stuff on menu was over 2k calories and that was just in appetizers! Most of the stuff is in the 1k plus range. We have got to start eating at home more often. It’s bad when a place you think is somewhat safe is worse than the worse places out there! I don’t think those calorie counts even counted the sauces in, so I’m sure it’s horrible.

I think I’ve got the workout thing down a little. Next phase is focusing on what I eat more.

Day 46 add ons

Day 46 cardio add on is now complete. I’m going to probably need to start watching sugar levels more if I keep up these two workouts a day thing… Sugar was below 130 at 2:00 or so this afternoon and at 96 or so after I got home from work. If my sugar goes below 100 I start getting headaches, sweating, lost train of thought, etc. Supposedly metformin won’t make you crash like insulin does but the working out twice a day might?… Body is definitely feeling the burn. I’m also finding myself doing random movements more at work that are like the workouts… some not so random actually. I use my lunch box as a weight sort of and use it to do curls down the hallway, lift it up like I’m doing shoulder lifts going down stairwells, do jogging lunge things – where you put your arms in air like you are peddling a wheel with arms when going down stairwell without the lunchbox… I can only do that on one of the stairwells though. Can’t do that sort of stuff on the circular stairs since you have to keep balance as you turn body to ascend or descend the circular part.

Concept idea for tonight:
SELF PORTRAIT from lower left to upper right of canvas, arm extended across the canvas, reaching… on the left the old ways, thoughts, themes, on the right new ideas, new themes, beautiful stuff… Hand is reaching towards the new… reaching for the future… Other hand is possibly holding a shield type pose blocking face from the past sort of… not sure on the other hand thing… our past is a part of us – why hide from it?… since it’d be back of head shot it might be trying to do too much putting two hands in…?

Inspiration for this idea:

Gerhardt Richter:

Michelangelo’s Creation of Adam on the Sistine Chapel

Power 90 mid-point weigh in!

Since it’s day 45, which means I’m halfway through the Power 90 (although I plan to continue this lifestyle far beyond 90 days) I figured it’s time to do another weigh in.

Current weight: 284.8 lbs. That’s a loss of 3.1 lbs since Sunday, and a total loss of 11.7 lbs since the first weight in on 6/24/2012!

Not too bad of a result for 45 days of working out fairly regularly. I think adding the addon workouts will help a lot, so I really want to focus on getting those done every night if I can.

day 45 add on.

Day 45 add on workout is complete now! 🙂 Burning calories like crazy today.

Idea for a drawing – zebra in a silhouetted background landscape with red and purple and blue background sky… I was at the zoo the other day and loved the patterns on the zebras. The black and white is such a powerful contrast. The hair mane hair sticking up is so interesting looking… http://southafrican-wildlife.blogspot.com/2008/09/information-on-zebras.html

The 30 day challenge on the photo taking is off to a horrible start. The Little Cobra Camera seems to be broken today when I tried to use it. Battery was fully charged and it just won’t turn on. I have an ancient camera that’s only 1.3 megapixel and uses 4 AA batteries I will have to use as a backup. Really sucks that this happened. I wish the old Kodak Easy Cam worked off of the base, but it’s broken too and only works if attached to the charger 😦

I haven’t done the ‘morning pages’ that I’m not doing in the mornings any more yet, but will before the end of the night.

Today’s been kinda crazy, but in a very good and excellent way.

Day 45 of the Power 90

Day 45 – Circuit III IV is now complete! I can’t believe this first 90 days is now half over!

It’s got me thinking that if I can do this, I can do a lot more daily too.

After watching that 30 Day Challenge Ted Talk video the other day it has got me thinking… I’m going to set 3 daily goals for 30 day challenges, and try to make myself a bit more of a Renaissance man in achieving those goals every day. It’ll be simple things. I don’t know if I’ll be able to achieve all of them, but if I make it simple goals I think I will be able to, and can just add on to that over time.

Besides doing the Power 90 workouts, the goals are going to be

Goal 1: Snap at least 5 photos with a digital camera daily.

Goal 2: Spend time at night before bed (or just after work after the workout – see goal 3) writing 3 hand written, single space pages daily. This will be my equivalent of ‘the morning pages’ from The Artist’s Way. I’m going to do these at night since I don’t have a lot of time in the morning as I’m doing these workouts in the mornings.

Goal 3: Do a cardio workout in the afternoon after work… It will be a cardio workout likely, and it might not always get done since I will need to rest some days I suspect.

Goal 4: Create at least concept for an illustration or painting daily. It doesn’t have to be complicated. I’m hoping to also try to actually do some of the best works created from this brainstorming as paintings or illustrations, etc. One thing I’ve not done a lot in the past was prep work in coming up with ideas for illustrations and paintings, so I was not achieving too much as some cliches would come instead of real great works that were worthy of being created. I’m hoping that new ideas daily can help with this.

Goal 5 is here too, but I won’t track it much… that is to track keywords in Turbosquid. If you have guild membership there they update keywords that you can track. I used to track these some, but haven’t done it much lately. I plan to start doing that more… but if it doesn’t get done, it doesn’t get done daily – no biggie. I’m hoping that that will help with the illustration/drawing ideas, etc. since some of the artwork created from that may have some focus on those type of keywords and/or be 3d models for that sort of thing, etc. I haven’t used lightwave in a while, but might try to get back to that in future 30 day challenges.

day 44 – rest

I’m counting today as another rest day. I probably shouldn’t but I stayed up too late last night to allow myself enough time to get up too early this morning. Body probably needs some rest after introducing it back to work anyways since that’s a bit of a stressful thing after a week of vacation. The reason I stayed up too late last night – I discovered what Bluestacks is. It’s addicting, especially since I don’t have a tablet or smart phone…

News is talking about how bees are not producing honey since there’s no nectar due to the drought, etc. Kinda glad I don’t have a big enough apartment to allow myself room to do encaustic painting now because that will probably up the prices on bees wax even higher than it is normally (which is usually too high anyways).

Yesterday was Tekla’s first day of going back to school. She seems to enjoy it a lot.

staying motivated

http://www.fitwatch.com/exercise/7-ways-to-keep-your-motivation-to-exercise-9.html

http://weight-loss-solutions-online.com/5-creative-ways-to-get-excited-about-exercising/

http://www.unleashreality.com/how-to-become-super-awesome-get-excited

http://fitbodyfulllife.com/2011/02/5-tips-to-help-you-get-excited-about-fitness/

http://www.everydayhealth.com/diet-specialist/excited-about-exercise.aspx

http://www.highexistence.com/8-ways-to-get-back-in-the-groove/

I might add more links here in the future…

Day 42 is not so hot…

Day 42 Power 90. I started the day out bad by weighing in and found out that I’m 287.9 lbs, which is up 1.7 lbs since last weigh in 7/24/2012. I know why… We had several high carb things the last few days without a lot of exercise to work it off… Had half of a medium Shakespear’s Masterpiece Pizza last night, nachos when we went to see The Watch yesterday (that movie was not worth seeing in the theater, but we saw it there…), and a few other things from restaurants the last few days, including some pasta at Stephanina’s when we went to the zoo the other day…

Day 42 got worse when I started the cardio/abs III-IV tape today and got to the jumping jacks and a little past the first round of that when my lower hamstring near the back of my knee, and some of the muscles joining the upper and lower leg in that area started hurting very badly. About the same time my siaticca started acting up (that’s a nerve that issue that runs from outer edge of of the pelvis about where a belt goes that runs down to the front of the knee. In some people with inflammation issues that nerve sort of burns/stings sometiems, especially if jarred too much, etc. Between the two areas of pain I had to stop the workout. I will probably not do a workout tonight because of this and just hope there is no pain in tomorrows workout.

I guess one of the big lessons that Tony Horton teaches is to listen to your body, I am doing that now. I may not like what it says since it’s keeping me from a workout today, but I am listening…

Tomorrow it’s back to ‘regular’ routine since I’ll be going back to work. Maybe getting back to normal routine will help my body adjust to getting used to workout out again?…

Rest days…

yesterday was ‘officially’ supposed to be a ‘rest day.’ I went up and visited some family. However, it was a little bit of a cardio day since chasing the 5 year old nephew all over the zoo is a little bit of work.

Today we just got home a couple of hours ago so I’m considering today ‘rest’ day too. This is the first week since I’ve started the Power 90 that I did 2 rest days in a row. The book with the program says you are only supposed to have one day a week to rest… but since I plan to continue well past day 90, probably for life, I think a day or two of faltering is ok now and then. … The couple of days of rest probably doesn’t hurt me much since I may have not been giving body enough time to rest since I started these nightly workouts. I may have to go back to doing morning workouts to stay on track and not burn out?

I WILL get back on track tomorrow.

Day 38 Power 90

Day 38 of the Power 90 is now complete. I did the Level III-IV cardio/abs workout. Abs part of the workout was very difficult since I did the cardio workout last night that required some ab use. I did manage to do all of the Power Yoga again even though it’s still somewhat difficult. Got Flownase prescription filled yesterday so hopefully that will help with the breathing a little. Hard to workout hard when you are having difficult time breathing. Fall season is coming early this year since everything’s been so hot and dry lately.

Day 37!

Day 37 Power 90 Workout is now down for the count! Today’s workout was probably the ‘most interrupted’ ever. Had a call from my brother-in-law during the 7-7-7 pushups and had a conversation with my wife about 10 minutes before that before she headed out the door to do some errands. However, this workout is now knocked out. I had to go down to the 5 lb weights a lot more often than in past workouts when I was using the 10 lb ones because IO may be overdoing it with the ‘add on’ workouts at night. My wife is kindly suggesting that I stop the night workouts so that I give my body more time to repair. I am still on the fence about this since I really don’t want to tear my body down too much but feel the extra workout is needed to help with the calorie burn factor.

I probably should only be weighing in once a week, but weighed in again today because I’m wanting to verify the accuracy of the scale. So far it seems ok, so maybe that few days back when I ‘lost’ over 5 lbs overnight was right. Can’t imagine how it could be, but maybe it was?

Today’s weigh in results:
286.2 lbs.
Total lost since 7/22/2012 (the first weigh in day) = 1.5 lbs
Total lost since 6/24/2012 = 10.3 lbs

In the discussion with the Doctor yesterday, the doc said that loosing 4 lbs or more a month is considered a good step in right direction and any more than that is ‘excellent.’.. Loosing 1.5 lbs in 2 days may be too much in that case, so I’ll probably try to keep up the nightly workouts but if they get in the way I’ll drop them in a week or two. I do ‘feel the burn’ a little more than normal, and the nightly workout is probably the reason for that. If this level of ‘pain’ gets worse throughout the week it’ll probably be a sign that I should drop the nightly workouts.

Day 36 addon

Did a light cardio tape again tonight. I’ll keep doing this every night, switching up what I do so as to keep myself from being bored… I’m hoping this addon will cause calorie burn per day to essentially double since I want to get results and I want to get them now. Doing one workout a day is ok, but I want to be ‘active’ and one workout a day is barely starting to be there. Doing 2 a day is better so long as I space them out enough so one is in the morning and one is at night. As long as I don’t burn myself out, I should do ok. 🙂

Doctor has said in the past that one hour a day should be a ‘goal’ for me or anyone wanting to get active. These tapes are a little over or under 30 minutes each so two a day is not really ‘overdoing’ it I think.

Day 36 Power 90

Day 36’s Power 90 workout is now done. Did the Level III-IV Cario/abs/’sweat’ tape.

The ab workout was tough since I just ate lunch about 15 minutes before the workout. I find that this workout is much, much, much easier early in the morning when I haven’t eaten yet. I didn’t do it early this morning though because I had to go to the doctor appointment this morning. They did do a blood draw, so it’s a good thing I fasted. Last night before bed sugar was about 130 or a little lower so I didn’t want to risk ruining blood sugar and/or risk a sugar crash with a morning workout and/or cause a blood sugar spike with workout this morning since I’m told that working out causes blood sugar to increase temporarily as body is trying to make up for calories being burned by opening the flood gates and throwing sugar in to feed the body with energy as you work it.

I’ll probably do another cardio workout tonight.