Diet/Exercise/Health/Wellness Support Thread

Bromfield · March 29, 2011, 5:05pm

You can start with Half Get-Ups–you don’t get all the way up–just raise your upper body off the ground lifting the weight/kettle bell in one hand.

[YouTube</a> - 1/2 Turkish Get-Up](<a href=“http://www.youtube.com/watch?v=7WUSZUcM9es]YouTube”>http://www.youtube.com/watch?v=7WUSZUcM9es)

interesteddad · March 29, 2011, 5:51pm

Ha. I’m pretty good on the half get-up. In fact, I’m, pretty good with the next move, which is basically sideplanking up on one foot and one hand. I’m even OK getting up from there. It’s the Turkish Get Down that is really ugly for the ol’ (formerly) fat guy. But, I’ll get there. Now that I’ve done a couple sets, I’ll watch the Gray Cook video again. I think Dan John has a Turkish Get Up video floating around, too.

<hr>

Went for a walk today. Sunny, but 45 degrees and really windy. Kind of nasty raw cold. Still, the snow has mostly melted and I could get across the footbridge by the old mill house for the first time since New Years Day (the day after I started New Rules of Lifting for Abs). That meant walking the big hill for the first time in three months. Still big. Winter didn’t make it any easier. I did push it up the hill and was huffin and puffin’ at the top, where I turned around because the state park is still snow banks and mud. Heart rate of 99% at the top of the hill. I did, however, set my fastest pace ever for a walk with the big hill – averaging 16:03 per mile on a 2.8 mile walk. Not too shabby. Four good hills to climb including the big hill on this route.

BCEagle91 · March 29, 2011, 6:50pm

Stopped into Marshalls to see if they had those LiveStong Nike shorts. I was very disappointed. Almost everything was gangsta - no 5 inch anything. My Marshalls apparently has much less selection than yours.

I then went over to Sports Authority and found what I was looking for in a clearance rack - 5 inch Adidas short with a small, zippered pocket in the back, just a little bigger than an iPod. The only minor headache is that the pocket is on the right while my headset has the cable on the left so the cable will go diagonally across my back.

I also saw Adidas (and other) shorts with no pockets at all.

Amesie · March 29, 2011, 7:52pm

I am wondering what sorts of things it would be helpful to keep track of. In my calendar, I record my weight on a daily basis, and also how long I spend on the treadmill. I also keep track of what I eat on my ipad, but I don’t record that info anywhere else. I am thinking that it might be useful to have some sort of spreadsheet that would track these things together.

Any advice?

MomofWildChild · March 29, 2011, 8:07pm

I recommend [RunningAHEAD</a> - Free online running log to track your training](<a href=“http://www.runningahead.com%5DRunningAHEAD”>http://www.runningahead.com) for an online log. It isn’t just for running. You can keep track of all your activities. It’s free (donations are welcome). It is an AWESOME site.
I keep track of my mileage, shoe mileage, yoga classes and practically everything else in my exercise life.

BCEagle91 · March 29, 2011, 8:36pm

I track my workouts, weight and miles on my sneakers. I have considered tracking calories but haven’t made the decision to do that yet.

interesteddad · March 29, 2011, 9:12pm

I don’t know if anyone else has checked out the Workout Muse ipod soundtracks, but they are running a sale this week: their 10 favorite workout tracks for $10. I’m gonna snatch this one up. It’s got a couple of killer tracks. These are interval sound tracks on the iPod - music and instructions when to stop, start, half way (in case you need to switch sides) and so forth. I use them for Airdyne intervals and for workouts as an interval timer – for example their Sparacus 2.0 track is 45 seconds of exercise followed by 30 seconds of rest. It just adds a little fun and variety.

Here’s the list of the ten tracks:

1.) 10-3 Core Stability

This was the first ever core stability soundtrack and incorporates the latest research and real world case studies showing short 10-second max effort isometric contractions with a short 3 second rest period are superior to the typical 30-60+ plus long-duration holds. Perfect for a Core Class and EVERYONE loves to work their abs… now you can make your belly burn and tummy tighter without crunches or sit-ups by just pressing play ;)

2.) 15-45 Power Intervals

This very well may be my favorite workout template- I LOVE training for power and making those fast twitch fibers pop! Bodybuilders and fitness competitors know that training these fibers are key because it gives you better myogenic tone. In other words, your muscles look hard and flexed in a resting state which is a huge plus when you’re on stage or when you hit the beach. Plus, this track is great for anaerobic sports and power athletes. And from a general fitness standpoint, fast twitch fibers are the first to atrophy as we age. Regular power and elasticity training is the key to keeping your springs and maintaining muscle mass and thus metabolism. Lastly, don’t let the short work periods fool you… by the end of the workout, the cumulative fatigue will hit ya hard 

3.) 30-15 Metabolic Circuit

This 30-15 Six-Exercise Metabolic Circuit is the classic metabolic circuit training template and was the featured workout template in my chapter of the recent new book I co-authored called Total Body Breakthroughs. I don’t know of a more effective template to burn belly fat, build muscle, and skyrocket metabolism. This workout features short high-intensity work periods with incomplete rest in a circuit of non-competitive movement patterns including hip-dominant, push, knee-dominant, pull, pillar, and total body exercises. Whether you’re a start-up or veteran bootcamp program, or a beginner or advanced exerciser, this interval track should be a staple in your fitness routine.

4.) 50-10 Reggaeton

This track blew off the roof when I presented at the first ever BOOTCAMP BOOTCAMP event in Louisville, KY back in 2009 with it’s latin, hip-hop feel and is part of the original Bootcamp Dynamite 12-track set. 50-10’s are great for pre/post-workout templates for self-massage, flexibility, and mobility/activation drills and have been a staple of our bootcamp warm-ups for nearly 3 years now. They are also ideal for endurance circuits and really test one’s conditioning and work capacity. Women tend to like this workout better than guys (especially bigger men) though, as women tend to have better natural endurance. 

5.) Adrenaline Abs

This was an incredibly unique interval template I created in the fall of 2010. It’s truly a one of a kind incorporating short 10-second work period of a total body exercise to boost fat-burning adrenaline (e.g. battle ropes variations, swings, snatches, squat to presses, burpees, plyos, etc.) and 10-second core stability holds (e.g. plank, push-up, and bridge variations) to work your abs with short 5-second rest periods between each. Plus, there’s an INSANE 2-minute finisher that will totally rock your world. I think this was the best workout I created in 2010 as studies keep showing that shorter work periods result in better quality of work when total exercise volume is held constant and thus leads to better a better overall training effect. Plus, Topher really put his foot in this track from a music standpoint as well.

6.) 30-Second Succession Complexes

This was the first ever interval track for complexes and features a 6-exercise complex we created in partnership with Jason C. Brown and Pamela MacElree of Kettlebell Athletics. It may very well be the most difficult workout template that I know of and will totally break you if you push yourself to the max. Here’s my favorite complex for this track:

1- KB Curvilinear 1-Arm Snatch (L) @ 30 seconds of work, 0 seconds of rest
2- KB Curvilinear 1-Arm Snatch (R) @ 30 seconds of work, 0 seconds of rest
3- KB Goblet Squat @ 30 seconds of work, 0 seconds of rest
4- KB Push-ups @ 30 seconds of work, 0 seconds of rest
5- KB Swings @ 30 seconds of work, 0 seconds of rest
6- KB Threaded Lunges @ 30 seconds of work, 0 seconds of rest 

Then take a 1-minute transition period and perform for up to 5 total rounds for a 20-minute massacre 

7.) MMA Rockout 40-20

Many our raving fans claim this is one of their top 3 favorite tracks of all-time because of the hardcore rock and heavy metal music and the popularity of the 40-20 five exercise circuit format. Though designed for MMA and combat athletes, this track has big applications for nearly any fitness setting and will melt fat and build strength and endurance like few other workouts can. That 40-second work period is the perfect sweet spot between a 30-30 strength and a 50-10 endurance template and the 2:1 work to rest ratio is just money for a huge metabolic response a la 20-10 Tabatas and 30-15’s. Lastly, this was the track I used to put on one of the top 5 most legendary bootcamp workouts I have ever ran where ALL of our campers finished in a pool of their own sweat face down as their raging heart beat was making their bodies visibly pulse off the floor… it was priceless! 

8.) Pyramid Interval Trisets

My campers told me this was their favorite workout in all of 2010 and that says a lot because I really put them through the ringer, ha! Here’s how it works- pair 3 exercises that work your entire body and perform the following ascending and descending ladder with short 15-second rest periods between exercises, switching exercises every set:

15-30-45-60-60-45-30-15

This will totally shock your system and help you break past any plateau you may currently face with the constantly changing work periods. It’s also really fun to mix it up like this from time to time and you’ll feel like you are on a roller coaster ride throughout! 

9.) 30-30 Rock/HipHop

I think this is our best 30-30 track ever. I love the music as I think the mixing of rock and hip-hop are second to none for powering an incredible high-intensity interval workout. 30-30’s are among the most popular interval templates ever because they work great for both cardio intervals and metabolic circuit training. Here’s my favorite 30-30 workout of each:

30-30 TRX Strength Circuit:

1- TRX Rear-Foot-Elevated Split Squat Variation (L)
2- TRX Rear-Foot-Elevated Split Squat Variation (R)
3- TRX Push-up Variation
4- TRX Leg Curl Variation
5- TRX Rows Variation

30-30 Cardio Intervals:

Battle Rope Variations- choose a different variation every round for 20 total rounds. Stretch or roll something during the rest periods. 

10.) Thunder and Lightning Complexes Training

This was a groundbreaking track being the first ever complexes training track which pairs a 30-second strength exercise (THUNDER) with a 15-second power exercise (LIGHTNING) for the same movement pattern which is scientifically proven to result in greater muscle activation and total power output.

It was also the first to use a vocal tempo metronome during the 30-second strength work periods (“1, 2, 3, pause, explode…”) to really provide an eccentric training effect, which is a focus on the lowering portion of an exercise where many experts believe to be the key to eliciting max muscle growth.

Again, this is one of the reasons why WM is so special- we put together workouts and/or interval tracks that most people have never seen or experienced before and T&L is a perfect example of both 

BONUS- The Original 4-Minute 20-10 Tabata Track 

This was the first track we EVER released to the general public using the world famous 20-10 Tabata protocol- it’s a total classic!

And a link to the order page with samples of all ten tracks:

[Workout</a> Audio Tracks by Workout Muse](<a href=“workoutmuse.com”>workoutmuse.com)

Listen to the third track from the bottom. hops scout will love this one. It’s each of the following intervals with 15 seconds rest in between:

3 x 15 seconds
3 x 30 seconds
3 x 45 seconds
3 x 60 seconds
3 x 60 seconds
3 x 45 seconds
3 x 30 seconds
3 x 15 seconds

interesteddad · March 29, 2011, 10:54pm

The pair of black Nikes I bought and the two pair of LiveStrong shorts were the first decent workout shorts Marshalls has had since the plain adidas 7-inch running shorts last fall. Everything else is gangsta and it doesn’t sell at all except to the occasional mom buying it for a teenage kid. Anything decent is snapped up immediately. TJ had one pair of the Livestrong shorts – that’s where I found the LARGE. Shirts are a different story. They have an endless stream of nice short-sleeve tech Ts from $9.99 to $12.99 and long-sleeves from $12.99 to $14.99 – Reebok, addidas, New Balance, Columbia, the occasional Nike.

They do have decent “dress” shorts. I picked up a pair of Chaps khaki shorts for $12.99 the other day – I’m starting from absolute scratch in 34s. I gave every 34 I ever owned to Goodwill last summer. Those shorts are perfect. Fit great, just above the knee and you can never go wrong with a pair of khaki shorts and a polo shirt.

Their jeans selection is absymal. It’s all stuff that teenage boys would wear and the inventory doesn’t appear to turnover at all.

hops_scout · March 29, 2011, 11:42pm

idad, I’ll have to check it out ;)

Here’s tonight’s workout:

115# hang clean
50# kettlebell
30# kettlebell

HC 5 reps, double arm KB swings 10 reps, single arm KB 5 reps each arm. No rest in between. After each superset, I rested until my heart rate was back down to 120ish. I did 5 sets of that.

Then I did Farmer’s Walk with the 50# KB in one hand and the 30# KB in the other. Walked the length of the gym, set the weight down, switched arms, and walked back. As soon as I got back, I did step ups onto 20" plyo box 5 reps per leg with 20# KB in each arm. 5 sets

Yes, my forearms were bulging by the time I finished

Time: 38 minutes
Avg HR: 145 BPM
Max HR: 190 BPM

VeryHappy · March 30, 2011, 7:51am

New exercise that I read about in Shape magazine (no, I didn’t buy it myself):

Lie on the floor, flat on your back, arms overhead. Holding a ten-pound ball in both hands above your head, first move the ball up to the ceiling, then sit up with legs crossed, then stand up. You’re only using your core to stabilize you so you can get up straight. Try doing ten of those puppies in a row. What I like about it is that it’s very much a balancing exercise, plus a full-body workout. And you know how much we old women need balancing exercises.

I did these last night with – I’ll admit it – only a four-pound ball, not the ten-pounder. I’ll build up to that.

interesteddad · March 30, 2011, 9:45am

^^^

Wait a minute. Two hands holding the ball. Where’s the hand you need to get up off the floor?

Oh wait? Get up off the floor from a crossed leg position with no hands? I’ll have to try that, but I don’t an ol’ (formerly) fat guy can do that!

OK. I’m back. Nope. Not happening…

I see the move I’ve got to make to get from crossed legs to a kneeling position (on one foot and one knee) to stand up, but I can’t even start that move without putting a hand on the ground.

mommusic · March 30, 2011, 9:51am

LOL. I can get up by sort of rolling to a one-foot, one-knee position, but I remember when I was younger I could just get up and down with crossed legs.

Gee, thanks for making me realize how old I am. How old are YOU, VeryHappy? 29? :D

BCEagle91 · March 30, 2011, 9:58am

I just gave it a try (it’s quiet in the office).

I found it to be pretty easy.

Our YMCA has an abs machine and it goes up to 250 pounds (259 technically if you use the little one-pound weights). I’m currently doing 210 pound sets on the abs machine which makes just doing a situp with only upper-body weight pretty easy. It only trains a specific set of muscles (mainly the six-pack I believe) but it can make them very, very strong.

interesteddad · March 30, 2011, 10:57am

I can do the situp part. It’s getting up from there that doesn’t work for me. Let’s put it this way, maybe I could do it, but it doesn’t seem like a move that my body wants to make with one foot up kneeling and the other one bent under me at the knee.

And you guys thought I was kidding when I say my warm-up exercises look like a dancing hippo! A lithe little ballerina, I’m not… I’m an ol’ (formerly) fat guy… :)

Maybe I need some yoga classes! I’ll keep an eye out for a Speedo at TJ MAXX.

interesteddad · March 30, 2011, 11:05am

And speaking of Speedos and stuff, my “glutes” are sore as heck. Maybe it was walking .01, but I think it was those DB deadlifts stepping up sideways onto a step and back down. Those worked the old butt muscles in a completely new way.

VeryHappy · March 30, 2011, 11:37am

Yeah, me 29, with a son 26. That would be interesting.

I’m 62, but I’m fairly limber.

NorthMinnesota · March 30, 2011, 11:39am

My weight is bouncing all over the place this past week…losing three pounds…gaining 5 and losing 2 again. Seriously, enough! Just hit the bike for 70 minutes and pushups today. Feeling a little tired and uninspired.

Hahaha! VeryHappy…I couldn’t do it even with no weights! Sitting up is easy…standing is another story! Hilarious! :)

interesteddad · March 30, 2011, 12:39pm

NMINN:

I’m afraid you and I are doomed to a lifetime of crawling around on the floor, unable to stand up. :)

Speaking of crawling around on the floor, I just took a gander at what’s in store for me later today with the second Phase III workout. Yippee! [Valslide</a> Alligator Walks](<a href=“http://www.youtube.com/watch?v=u2J9Pt0gWE0]Valslide”>http://www.youtube.com/watch?v=u2J9Pt0gWE0). Push up position, feet on Valslides, “walk” forward and back with the arms, dragging the body behind.

Maybe I’ll chase a kitty around the house. I’ve got one that likes to workout with me now. He climbs up in the rafters right over my head in the cellar and knows he’ll get a head scratch every time the interval timer goes off! Or, if that doesn’t work, he’ll go over to my water bottle, roll over, and stick his legs up in the air for a belly rub. I can’t get him to try burpees.

Bromfield · March 30, 2011, 1:13pm

That exercise is tough, VH! I can get up only if I use my hand or knee. I’ve got an ankle that doesn’t bend–broke it skiing and have a plate and pins. I don’t have very good balance because of that injury and I don’t do any of the exercises that require balance very well. I have gotten better since I started working out, but I’m still pretty pathetic.

arabrab · March 30, 2011, 1:30pm

Have you ever been told your glutes aren’t “firing” well? That’s what my trainer says is the key issue she’s working on with me. And my knees don’t like to bend all that much. Outside of the gym, I’m now trying to go down the stairs at home backwards (holding on to the rail) because it apparently gives me more practice. Feels strange, and probably looks stupider, but there’s nobody there to see it.

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