tag:blogger.com,1999:blog-20428111192369533652011-11-27T18:14:36.465-05:00A blog of my quest to improve my fitness, including participation in 52-Day Challenges (on the Men's Health forums.)Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.comBlogger681100tag:blogger.com,1999:blog-2042811119236953365.post-51749777999407433752010-08-28T00:11:00.002-04:002010-08-28T00:24:18.165-04:00

So says a report in the New York Times as reported by Alex Hutchison at sweatscience.com.  The theory says that the brain needs downtime to function properly, and overloading it with TV's, loud music, and text messaging at the gym really suboptimizes the potential benefits of a focused workout when it comes to brainpower. I am not sure if the people listening to iPods at the gym are any more or

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com3tag:blogger.com,1999:blog-2042811119236953365.post-1440130527564408882010-08-25T20:20:00.000-04:002010-08-25T20:20:05.388-04:00

The 52-day challenge is rapidly closing in on the half-way point, and I am having a relatively good challenge.  I thought it miht be time to summarize where things stand and what changes I need to make to achieve all my goals. The Good: My circuit training sessions are keeping me right on track when it comes to hitting my resistance training goals.  I am doing 1-hour circuits every Monday and

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-10035776401488608022010-08-20T23:51:00.000-04:002010-08-20T23:51:13.270-04:00

Friday's are usually tough days for me to get in a workout - regular working days, my gym closes early, and I want to spend the last day of the week having a relaxed dinner with my family rather than the usual hustle and bustle during the week.  Today was different, though.  On the way to pick up my daughter from her day camp, I arrived 45 minutes early and stopped at the affiliate gym two

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-89756017585576710842010-08-19T00:42:00.000-04:002010-08-19T00:42:14.793-04:00

I have posted on the Men's Health forums about the circuit training class I am in.  I went through this once before, around Christmas last year, and am now in the midst of another 6-week session of twice-a-week classes doing full-body training. The format is pretty typical of these things, I think... as many reps as you can do at each station in one minute, seven stations + cardio, five times

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-6087103684495384002010-08-04T23:30:00.000-04:002010-08-04T23:30:36.719-04:00

Today was day 1 in another 52 Day Challenge, and I am psyched!  I did a warm-up on our beautiful holiday Monday with a great cardio class ("Bodyattack", one of the Les Mills classes offed at my gym).  I rounded that off by riding my bike to the gym and back (taking the trails on the way home) and jumping in the pool afterwards. The official weigh-in today was 206.8lbs, a little higher than my

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-12018767438767970582010-07-21T07:38:00.000-04:002010-07-21T07:38:25.891-04:00

I've been focusing on cardio lately, for a myriad of different reasons. The past few days included: - Spin class, 50min, on Saturday 7/17 - Spin class, 50 min, on 7/18 - Run on the dreadmill on Monday 7/20.  3.1 miles, 34:40.  "Sport Training 5k" circuit, so lots of inclines.  I kept the speed around 5.6-5.8 mph, with short bursts faster.  Didn't make it all the way through without slowing down

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-45121546586680870112010-06-27T22:23:00.000-04:002010-06-27T22:23:51.052-04:00

Posting blog updates has slipped down the list of priorities this challenge, but a few thoughts now that the challenge half-way-point has passed would be appropriate.  I'm feeling pretty good about my progress, even if the numbers are a little behind.  The Hard-Body plan seems to hit all the right muscles, and I am being diligent about upping the weights whenever I hit ten reps on an exercise. 

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-20018081402186228932010-05-17T23:18:00.000-04:002010-05-17T23:18:50.407-04:00

I am starting to think about the goals for the summer challenge, which starts next week.  I am probably going to add a bit to each of my core goals, maybe 24 CT's, 22 RT's and 90 CE's.  These are stretch goals, but if I focus I think they are achievable. The main personal goal is one I am undecided on though.  The 5% weigh tloss challenge is a good goal, although I have only achieved it once (

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-34725486809756415692010-05-09T22:13:00.000-04:002010-05-09T22:13:36.076-04:00

I am taking advantage of the two-week downtime between challenges to spruce things up around here.  Alot of the post categories have been changed to make them more meaningful, and there have also been some minor layout adjustments.  It is now a lot easier if you want to see some of the great articles I've linked to, or if you want to only see post about my resistance training routine  -just click

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-22722051150556364412010-05-07T21:34:00.001-04:002010-05-09T21:50:23.241-04:00

We are into the last few hours of the 52-day challenge, and I can report that I have achieved 5 out of my six goals.  I failed to reach my weight loss objective, but other than that I met or exceeded everything else!  This isn't the end - it is just a mile marker on this journey, and I will be joining the next 52 day challenge starting in about eighteen days! I will update the final numbers on

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-76642545908821469622010-05-06T22:59:00.001-04:002010-05-09T21:48:37.472-04:00

My current routine calls for dumbbell swings every third week, during the back/chest/abs session.  I can honestly say that I've never seen this exercise done before, and based on a single static picture it is awfully hard to figure out what the exercise entails, or why anyone would need to do it. It turns out this is a great exercise for abs and back, basically all through the core.  It also

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-12334493037801220362010-05-05T23:54:00.001-04:002010-05-09T21:54:56.137-04:00

The title of this post is something a certain trainer/instructor has told me often - how you finish one session sets the tone for how you start the next. If you coast at the end of one class, you will have a hard time getting off to a good start at the next one.  That thought is a good one as this 52 day challenge winds down. Here in the home stretch of this 52 Day Challenge, I've had a chance

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-46144336637750521202010-05-04T21:34:00.001-04:002010-05-09T21:48:18.948-04:00

After a couple of spin classes on the weekend, and doing resistance training on the legs and gluteus maximus yesterday, I thought I'd take it easy with a run tonight.  A quick couple of miles, along the creek and back.  No problem. Well, that was wrong! Right from the first few steps, I could feel my ankles were tight and, well, not too happy with me for venturing out today.  I coupld barely go

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-17755877702135024702010-05-03T23:58:00.000-04:002010-05-03T23:58:21.392-04:00

In the Globe and Mail on Monday, one of my favourite bloggers (Alex Hutchinson) reported on a study conducted at Ball State University on personal trainers.  Surprise, surprise - the study found that working with a personal trainer yield better results.  I am not surprised by this, given the number of people piddle away in the gym with bad form and a random training regimen (and I should probably

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-26298330053980370902010-05-02T14:50:00.004-04:002010-05-09T21:53:43.122-04:00

I am a procrastinator.  It is one of my biggest flaws - I will never do today that which can be completed tomorrow.  That really came back to bite me in my last 52DC, when I had to do three workouts the final day to hit my numbers, and ended up getting locked out of the gym that final night and came up one short on the RT's. you'd think I would learn - but yesterday, I put off my RT due to some

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-55263438782341838162010-04-30T00:10:00.001-04:002010-05-09T21:51:45.452-04:00

Last night, I achieved one of the small, undocumented objectives of this 52 day challenge - I went for a real, outdoor run.  In public, where others could see me.  I've been doing the treadmill, on and off, for several months, and gotten pretty close to my goal of 3.1 miles (5km) in 30 minutes, but I haven't run outside for years.  Unfortunately, very few sanctioned 5k runs take place on

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-58710513216891543192010-04-28T12:52:00.001-04:002010-05-09T21:54:01.459-04:00

The results that people are achieving through the 52 Day challenge can be pretty impressive - body fat loss, muscle and strength gains, and improved performance in any number of different exercises or activities.  How does such a simple, unstructured program work to help participants achieve their personal goals? One word - ACCOUNTABILITY. The discipline to, first, set the goals, then sit down

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-78057087751856133242010-04-25T22:28:00.001-04:002010-05-09T21:46:55.131-04:00

It seems like everyone has a different idea of what "eating clean" means - to some it is about calories, some include fat/carb/protein targets, and for others, just avoiding too many pints of beer over the course of a day makes it "clean".  To me, it's all of the above, and I think dietary goals need to be personal given the complex ways that exercise, food, metabolism, sleep, stress, and all

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-59808773048551828152010-04-22T23:11:00.001-04:002010-05-09T21:53:26.407-04:00

With yesterday's chest/back workout in the books, tonight was a great opportunity to get out of my comfort zone on the CT side and get in a run.  (I should probably say, "run" in quotes, since my treadmill sessions are an ugly combination of running, walking, gasping, and sweating.  nothing like Alberto Salazar, or anything like that...) After a 5 minute warm-up, I managed to do my benchmark 3.1

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-88234826564397265422010-04-21T23:59:00.001-04:002010-05-09T21:42:35.972-04:00

Tonight was the last workout of week two on the hard-body plan, with chest, back and abs on the agenda.  One of the things I am finding challenging is the wide variation of exercises for each body part on the plan.  Rows are the perfect example. I am used to doing seated cable rows, varying between wide- and narrow-gripped variations, and maybe a round of DB rows thrown in there once a month or

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-3970301401137435082010-04-19T22:45:00.003-04:002010-05-09T21:44:37.026-04:00

I recently read a book co-written by Eric Heiden, MD, called Faster, Better, Stronger.  Dr. Heiden, for those of you a little younger than me, is one of those athletes who competed at the highest level in both summer and winter sports.  Besides competing in the Tour de France as a world-class cyclist, he completely dominated the sport of speed skating for a time, winning a record 5 gold medals in

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-64068147993565117322010-04-18T13:45:00.001-04:002010-05-09T21:48:03.855-04:00

My venture into circuit training a few months ago demonstrated, beyond a shadow of a doubt, that my triceps were very weak.  I couldn't even get into position for a bench dip without collapsing to the ground, and even the overhead tri extension was painful with a light dumbbell or plate.  One of my objectives is to do something about that. I have been doing assisted dips with hands close and

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-56200518250819054512010-04-17T13:35:00.001-04:002010-05-09T21:48:54.896-04:00

I wrapped up week one of the "strict" hard-body plan on Wednesday with some good soreness in various muscles and some modest weight loss.  (I think the weight loss may have been due to a couple of light-eating "sick days" more than anything else, but at this stage I will take it.)  So it's time to move to workout week #2. Most of the exercises are familiar, including the hack squat, and the

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-34513881972070550382010-04-15T22:54:00.001-04:002010-05-09T21:51:29.653-04:00

I should clarify, the program calls for barbell hack squats, not the machine-type hack squats I used to do back when I was intimidated by big barbells.  I really don't see the link between them - the machine hack squats never struck me as all that different than the leg press, with the exception of using body weight in addition to the plates loaded up on the machine. But barbell hack squats -

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com2tag:blogger.com,1999:blog-2042811119236953365.post-23784050591668433742010-04-11T21:20:00.002-04:002010-05-09T21:49:12.690-04:00

As part of the rejigging of my program, I added side lunges to my leg routine today.  I think I tried them once before years ago, but felt way too awkward doing them.  This is an exercise I don't think I've ever seen anyone doing. Well, under the new mantra of "by the book" I'm going to do them regularly.  Didn't quite have the form right today, but did do two sets of something approximating a

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-55064861129407703562010-04-09T13:41:00.003-04:002010-05-09T21:52:04.668-04:00

I took a look through my "program" last night, the Men's Health Hard-Body Plan, and was somewhat shocked to see how far from it I have strayed from it over the past several months. I have been happy with the gains in strength, but I'm wondering if I'm getting the best results for the amount of effort going in. The "plan" allows (even encourages) substitutions of exercises as long as all the

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-37817018299845480612010-04-07T23:25:00.002-04:002010-05-09T21:57:19.791-04:00

It's been a while since my last post, but I have not been slacking in the challenge.  I'm on track with the RT's and well ahead on cardio, and in fact put in another 3 miles or so today.  The bad news is, I really had my lower-body weight training scheduled and am procrastinating again.  Blah.  My eating has been pretty sound (except for last Sunday...) too, and I'm seeing indications on the tape

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-24650328726424182522010-04-01T00:09:00.001-04:002010-05-09T21:54:22.361-04:00

My workout numbers are hiding a worrisome fact for this challenge - I've hit that rut that makes the commitment a lot tougher to achieve.  Although I'm on track on both the resistance and cardio portions, I've had a heck of a time dragging my but in for a lower-body workout this week.  I've been avoiding the weights, jumping into cardio classes or running on the treadmill to put off the

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com2tag:blogger.com,1999:blog-2042811119236953365.post-31284248690037194942010-03-22T21:03:00.003-04:002010-05-09T21:51:06.548-04:00

Tonight, I stopped by the gym to get in a lower-body RT.  It miggt not hav ebeen a great idea, since my glutes and thighs are feeling pretty stiff today (maybe from running yesterday?  Or from spin class overload?)  I'm not really that strong on the "big" exercises, but the weight is still going up so that's been real encouraging.  Similar to the upper body, I warm up for 5-7 minutes on a cardio

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com2tag:blogger.com,1999:blog-2042811119236953365.post-49318471442622862022010-03-20T13:10:00.003-04:002010-05-09T21:49:33.489-04:00

Saturday got off to a pretty good start.  I got to the gym early enough to do an upper body training session, before getting into a 45-minute spin class to chalk up a cardio session as well. I was a little discouraged by the weight I was pushing today, but a quick glance back through my log shows noticeable progress even from a few weeks ago so I guess there's nothing to get bummed about.  In

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com2tag:blogger.com,1999:blog-2042811119236953365.post-12318252369843873022010-03-19T00:20:00.001-04:002010-05-09T21:45:01.395-04:00

I've mentioned Alex Hutchinson's blog before - Sweat Science has some great information explaining, describing, and debunking various aspects of athletics and fitness.  This post - Why weight loss isn’t just “calories in minus calories out”, fleshes out (no pun intended) a lot of the less obvious factors that come into play besides just counting calories.  A few takeaways:  adrenaline dumps fatty

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-64119525498213615012010-03-18T22:26:00.002-04:002010-05-09T21:54:42.222-04:00

Two days into the 52DC and I'm off to a good start, I think.  My daughter is visiting the grandparents for a few days so this is a good opportunity to get a jump on things.  I've booked two RT's and a CT already - a semi-spontaneous spin class on day one, along with an upper body workout, and then a lower body/core workout tonight for day two.  Might shift my hours ahead at work tomorrow to get

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com2tag:blogger.com,1999:blog-2042811119236953365.post-13909367538601025192010-03-16T23:20:00.001-04:002010-05-09T21:55:18.418-04:00

I've been missing form the 52DC community for a while but I haven't given up the fitness routine.  I have been hitting the gym fairly regularly 3-4 times a week, sometimes more, with my usual mix of spin classes and weight training.  As part of this challenge, I'm focusing on heavier free weights rather than some of the lower-weight, higher-rep stuff I was doing as part of a circuit training

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-7077133069485327392009-11-15T22:06:00.001-05:002010-05-09T21:55:34.437-04:00

I had great cardio sessions on Saturday and Sunday, both spin classes with instructors who seemed to have something to prove.  I managed to keep up, and feel that my leg speed is definitely increasing (one of my objectives) even with a pretty healthy level of resistance.  I had one of those awkward moments yesterday, I'm out of the saddle and "climbing" with heavy resistance, and cranking it up

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-7707700438057585092009-11-10T06:58:00.002-05:002010-05-09T21:42:06.095-04:00

I stopped stretching before my workouts a long time ago - my warm-up typically consists of a few minutes of light cardio.  Stretching is done kind of mid-work-out - I might stretch my back between sets of a seated row, or stretch out my shoulders after a set of presses. It seems like the body of evidence is piling up that the old-school advice to stretch before exercise is just not a good idea.

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-86621452387505379012009-11-07T06:58:00.001-05:002010-05-09T21:56:26.038-04:00

I'm going through a serious motivational trough.  I pulled a couple of late nights this week working on a report, and between being squeezed for time, feeling tired, and trying to stay ahead of some family obligations, the gym has been a foreign place to me this week.  Waking up in the dark, driving home in the dark, and having to walk through freezing rain hasn't helped.  I can't seem to get

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com2tag:blogger.com,1999:blog-2042811119236953365.post-69836592489377253562009-10-31T15:33:00.001-04:002010-05-09T21:56:45.202-04:00

Today feels pretty good when it comes to my fitness challenge.  It started off with a small, CE-friendly breakfast (Kashi Go Lean), then off of the gym with a plan to hit the 8:30am spin class.  Turns out the class was full, so I hit the weights instead.  My triceps and delts are still sore from my last upper body split, so I focused on lower body.  Front squats, split squats, lunges to start (

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-34941739412692662822009-10-27T21:01:00.002-04:002010-05-09T21:47:15.422-04:00

Tuesday tends to be a day off from working out for me.  I've convinced my wife to take a pilates class on Tuesdays, so I'm on munchkin duty until 8pm and then usually on bedtime story duty after that, which can stretch as late as 9:30pm before things settle down.  It's not a problem at all - although there are nights like tonight where I could really use an opportunity to blow off some steam and

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com2tag:blogger.com,1999:blog-2042811119236953365.post-12517690999246554262009-10-25T14:14:00.001-04:002010-05-09T21:57:02.336-04:00

It's been kind of a good news/bad news weekend when it comes to the challenge.  I've booked three CT sessions, all spin classes, because the timing just worked out well for them and it's been a bit of a challenge synching up the schedules to get those classes in.  And honestly, I think it is a better workout in terms of cardio and weight loss than my fat-ass self huffing on a treadmill for 20

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com1tag:blogger.com,1999:blog-2042811119236953365.post-38345854910240075062009-10-22T22:47:00.002-04:002010-05-09T21:56:03.208-04:00

Since today is a day off from exercise (Tuesday and Thursday are typically off) I figured a mention of my eating habits might be warranted.  A few principles I'm following include ALWAYS eating breakfast (usually Kashi Go Lean Crunch w/milk, or a protein shake), eating small snacks mid-morning and mid-afternoon, and keeping portion size down.  I've really noticed a difference in how much I eat

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com2tag:blogger.com,1999:blog-2042811119236953365.post-35185407443491290512009-10-22T06:49:00.001-04:002010-05-09T21:53:00.092-04:00

Wednesday marked the first day of the challenge and I marked it by eating clean and getting in another midnight run on the treadmill.  The stamina, once again, pretty much sucked during the running - I'm not sure that the late-night stuff is working all that well for me.  However, it's better than the alternative of going all week without darkening the door of the gym.  I think it's about time to

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-76571424742478519702009-10-19T22:31:00.001-04:002010-05-09T21:43:03.937-04:00

I got in my run today - probably week six day three although with my wimpy performance lately it's tough to tell.  I did 2.9 miles (including warm-up and cool-down), and ran for about 25 minutes (actual run time) plus a 90-second break at about 16 minutes.  It actually is feeling good now to run for that duration - I've found a pace that I can keep up and my heart rate settles in right around

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com3tag:blogger.com,1999:blog-2042811119236953365.post-88287323659928229192009-10-17T23:26:00.001-04:002010-05-09T21:57:45.487-04:00

Friday, I managed to get in a run right after work (and before leaving to see the Skydiggers, a "quintessential Canadian folk rock band" according to the promo materials.  The run was great - night-and-day difference from the last couple in terms of my ability to get into a "zone" and feel like I could run all day!  I got my 25 minutes in, interrupted only by the short break as I watched my

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-71066409805130484142009-10-13T22:24:00.001-04:002010-05-09T22:02:33.881-04:00

My five-hour adventure putting the pool cover on for the winter kind of took over my day Monday, preventing me from getting in my run that day. Between the five hours on my knees on hard concrete (did I mention it took FIVE FREAKIN' HOURS?), two hours freezing at the Oktoberfest/Thanksgiving Parade, and shortened holiday hours at the gym, the 25-minute run wasn't going to happen.  Tomorrow (

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com2tag:blogger.com,1999:blog-2042811119236953365.post-45170704999241769532009-10-10T07:05:00.002-04:002010-05-09T22:02:01.924-04:00

After my disaster on Wednesday, I snuck out for another run on Friday evening.  It went a little better - I made it about 22 minutes of running (plus a 2-minute recovery after the first 15) and covered about 4.1km including my warm-up and recovery walking.  At this point, the C25K schedule seems a little bit like nonsense - I'm just running as far as I can for as long as I can and then adding it

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-66263625416414960072009-10-08T01:11:00.001-04:002010-05-09T22:01:48.570-04:00

Tonight was W7D1, and it was a bust.  I did end up putting in about 2.6 miles (important in meeting my 200km goal for the fourth quarter of 2009) but from the first 30 seconds of the run I just wasn't feeling it.  REALLY wasn't feeling it  -my legs were sore, my breathing was way too heavy, and everything felt kind of leaden.  Last Wednesday was the same, maybe the late starts (after my night

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-23306293586437565882009-10-06T12:52:00.001-04:002010-05-09T22:01:28.132-04:00

I've finished week 6 of the C25K, although I came up short in my 25-minute run yesterday.  I got to 17 minutes, took a 2-minute recovery pause, then did eight more minutes (including the one-minute self-assessed penalty for wimping out!)  Ocverall, with warm-up and cool-down, I hit the 5k distance for the first time (3.1 miles on the treadmill).  I was almost ready to pass on the whole thing -

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-90670182161348268922009-09-25T21:49:00.001-04:002010-05-09T22:01:14.526-04:00

I tried to make the twenty-minute run at my normal pace - that was quite a stretch from the previous 8-minute maximum interval!  I only made it fifteen minutes, took a two-minute recovery, and then finished up the final 5 min.  Overall, I "travelled" about 2.6 miles on the 'mill - it's starting to feel like real running now! This weekend, I'm going to try to get in two spin classes, then back

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-25114442117300538052009-09-24T23:05:00.001-04:002010-05-09T22:00:56.904-04:00

I completed week 5, day two last night after my night class!  It was a challenge (I can't remember the last time I ran close to a mile non-stop for any reason) although I did shorten the planned 5-minute recovery time between the two 8-minute intervals since it felt like more than I needed.  The big test is next - a twenty-minute run non-stop.  Since I am trying to monitor real signs of progress,

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-65728201176069859922009-09-19T13:30:00.005-04:002010-05-09T21:58:28.427-04:00

I decided to skip the current 52-day challenge, since the combination of a new job, new classes and new support activities (driving the daughter to piano, etc.) made developing realistic goals a total crapshoot in terms of how often I would be able to work out, etc. For the first three weeks or so, I had a really hard time getting to the gym (but I pretty much maintained my weight etc.) In my

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-18809967413747276732009-08-07T12:15:00.004-04:002010-05-09T21:58:08.590-04:00

Well, this challenge was a success for me. I met all my goals, including achieving a weight loss of thirteen pounds (versus a 5% challenge goal of 11 pounds!) It feels great, and now I am getting right into a new position with a new company on Monday, just as the challenge ends. I do have a few thoughts on each goal: Clean eating - 80/104 goal, 83/104 actual - I definitely made some changes

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-44722647710848355912009-07-22T22:11:00.005-04:002010-05-09T22:03:33.353-04:00

I haven't posted in a few days, since I've finally had some activity on the job search front and it's crunch time with the classes I'm taking. A few quick thoughts... 1) Thanks to strepthroat, I've achieved my 5% weight loss challenge goal! My weight's been holding steady for a week or so, here's hoping that this weight loss is "real" and won't come back now that I'm eating more than

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-73830474188335328972009-07-17T08:52:00.003-04:002010-05-09T21:59:59.121-04:00

I have strep throat, which has gotten in the way of my workouts for the past couple of days. On the other hand, not being able to swallow certainly has helped on the 5% weight loss challenge - I've dropped five pounds in two days and am now at my target weight, three weeks early! I'm not going to chalk that up yet; I'm sure that once I start eating and drinking real food again I'll gain back

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-78355683539237105992009-07-13T14:17:00.003-04:002010-05-09T22:02:54.520-04:00

I'm on pace for all my goals. I've actually upped the "spin class" one - the Goodlife RPM classes are really kicking my ass, and I like it! The Question of the Day asked what celeb you'd like to resemble, and I said Matt Dunigan, ex-quarterback, Hall of Famer, and current commentator for the CBC. Matt looks great in a suit, and when he takes the jacket off the upper body pops...

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-65593075082608222372009-07-10T12:54:00.004-04:002010-05-09T21:52:33.045-04:00

I thought it might be appropriate to post a progress update (similar to the daily updates on the 52DC forum). Halfway through, all my goals are well within reach if I keep at it. Clean Eating -pretty good results, with 38 CE's to date (out of a total of 46 possible). Some of the blown opportunities were minor (an extra glass of wine one night) and some were pretty major (hitting the dessert

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-88616393432521623162009-07-08T13:27:00.005-04:002010-05-09T21:45:50.266-04:00

It's Wednesday, and I feel like I'm hitting a bit of a rut after a great start to the challenge. I missed out on CE's two evenings in a row, after dragging the family to a buffet restaurant on Monday and having a couple pints of beer after class last night. Still ahead of my CE target, but trying to tell myself that isn't helping. My legs were absolutely leaden during cardio this morning - I

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-16608828406626173202009-07-06T08:21:00.002-04:002010-05-09T21:43:32.330-04:00

Less than three weeks into the challenge, and I'm down 6 pounds as of today! Whoo-hooo!

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-75529978572528562632009-07-05T11:09:00.006-04:002010-05-09T21:44:11.771-04:00

Alex Hutchinson had an article in the Globe & Mail this week comparing indoor "spin" class to outdoor cycling. An interesting conclusion - "the ingredients of a typical indoor cycling class somehow combine to lift workouts to heights that most participants wouldn't achieve on their own." Research shows that the group dynamics of a spin class can push participants to achieve a better workout -

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-12611549379187895442009-06-29T23:03:00.003-04:002009-06-29T23:25:32.366-04:00

So, I gave in and had my "assessment" done by a personal trainer (PT) at my gym today. She was nice enough, went through the standard questionaire on goals, fitness habits, and medical history, then did a three-exercise "assessment" based on push-ups, body squats and the plank pos'n. Oh, and I weighed in about seven pounds higher on their scale (not too surprised) but it also measured my BF% at

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-15255968566481192652009-06-28T19:29:00.003-04:002010-05-09T21:47:43.862-04:00

Got to the gym about noon today (Sunday) after taking the weekend off. I wanted to hit the spin class at 9:15am but making breakfast and doing various other stuff for my sick daughter came first. It actually worked out great, though - I got a lower body session in, then hit the cardio for about 25 minutes of of hard interval work. I think this was the hardest intensity I've hit outside the

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-79484253380531577612009-06-26T11:15:00.004-04:002010-05-09T22:00:40.497-04:00

Wow, the workout yesterday really hit my shoulders hard. I think that must be the weakest link right now in terms of upper body muscles. Pretty much every exercise I do on upper body day hits one of the three deltoids, naturally, and I was feeling all three of them yesterday and today. Actually, I am not upset about that at all - since I'm in full-fledged weight loss mode, one of my objectives

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-20002014019015668892009-06-25T16:01:00.002-04:002009-06-25T16:10:27.220-04:00

I'm adding in barbells and dumbbells to my upper body routine again. I was using cables and machines a little more, but I'm hoping to push the muscles more by moving to the free weights.My routine is:A) Bench press 3 x 10B) Bent-over dumbbell row 3 x 10A) Cable lat pulldown 3 x 10B) Incline DB press 3 x 10A) Shoulder press 3 x 10 (been shifting between machine and dumbbells)B) delt

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-64224776480081417582009-06-24T11:32:00.002-04:002009-06-24T11:45:10.354-04:00

I managed to get in my resistance training yesterday (lower body and abs) and I'm pretty happy with how it went. The barbell lunge/squat superset does not involve a ton of weight, but by the end of each set I'm feeling pretty wasted in terms of my legs. I added in a heavier V-squat right afterward, using a Hammer Strength machine, to push my quads a bit more. Today, I jumped into a spin class

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-21833392218544796282009-06-22T23:16:00.003-04:002009-06-22T23:22:09.082-04:00

Did a spin class instead of the planned RT session. This isn't the first time I've ditched the weights for some sort of cardio - I need to step up the RT's if I'm going to hit my goals this time around. (Last time, I came up short on the RT goal at 15/20).On another topic, the Globe and Mail has a series on salt consumption running this week. Link here... I have been trying to cut down on my

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-83160206676789802092009-06-22T07:12:00.002-04:002009-06-22T07:20:22.026-04:00

I did manage to sneak away for a CT (spin class) on Sunday, before blowing the clean eating program all to bits over a family dinner that evening. I need to hit the weights today, so I figured it was time to give some specifics - here's my plan today:Lower Body Workout (twice/week)(A and B done as superset, no rest between. 1 minute recovery between sets)7 minute warm-up - ellipticalA Squats 3

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-76006977666357414572009-06-19T12:01:00.004-04:002010-05-09T21:46:36.511-04:00

So far so good on all aspects of the challenge - got in an RT session yesterday (chest/back/arms) and got my butt kicked in a spin class this morning. I ran out of gas at about the 30 minute mark (middle of a long climb) and had a tough time keeping up for the last third of the session. Looked like a drowned rat by the end - kind of like Blaze here. I might have to invest in some dry-fit

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-65606869205407831802009-06-17T01:38:00.003-04:002010-05-09T21:46:09.638-04:00

It's going to be a slow start on the workout front, but that doesn't mean that clean eating is out of the question! I need to stock up again on the CE-friendly ingredients that will help me stay within my macronutrient boundaries - oatmeal, whole-wheat tortillas (small), and some seafood from Caudle's Catch should make their way into my meals over the course of this week. I'd be interested to

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0tag:blogger.com,1999:blog-2042811119236953365.post-74027780910897608222009-06-15T22:52:00.003-04:002010-05-09T21:40:56.810-04:00

I decided to sign up for my second 52 day challenge (52DC), starting on June 17th. After achieving "gold" in the spring challenge, despite a significant performance drop in the middle, I decided to bump up my cardio and eating goals and really target the 5% body weight objective this time around. Here is what I came up with for this time around... CE: 85 (max. 2400 cal/day, 30/30/40 protein/

Mikehttp://www.blogger.com/profile/00185442533771006023noreply@blogger.com0