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From losing to living
Tag Archives: Exercise
May 6, 2014Posted by on
A couple of weekends ago I played in the mud without getting into trouble. I ran the Indiana Spartan Race. This race was about 5 miles of trail running with 20 plus obstacles. The obstacles ranged from jumping over walls to crawling under walls, to belly crawling in slippery mud under barbed wire to climbing a cargo net ladder pyramid. Flipping tires, pulling cinder blocks on a chain, carrying a 30 pound sandbag were a few other obstacles. I also, had to rope climb to a bell about 30 feet in the air. If we failed any obstacle we had to do 30 burpees. It wasn’t about getting the fastest time but, more of pushing myself and being a team player. This was one the best races I have ever been part of. As you can imagine the clean-up was a bit of a chore. First as you might see I was the lone male on my team. Getting dressed back at the car was a bit nerve racking but, I figured if they have seen one, they have seen them all, right? It was a blast we hung out at the car and had a few drinks and talked about the race. We plan on doing more of these.
Also, as a week passed I noticed scrapes and bruises. Here is a good one under my arm.
April 3, 2014Posted by on
Wow. Talk about a long break….Where have I been? I have been here but, lazy. I was looking through the blogs I follow and I think they have all died away as well. It’s funny how that works. I am guessing no one follows me anymore. I wouldn’t blame them. I have been a bump on a log and not writing anything. It’s warming up and I really need to get ready for bikini season. No one wants to see me in a bikini though. I haven’t stopped exercising. I am addicted to it. I am getting ready to run the Spartan Race. That will be a muddy blast. The best thing I have done lately is I went on a 20 mile hike with a weighted ruck (backpack) on. It was fun. Ramble ramble with no aim with this post. I am ready for warmer weather and less layers so I will not have to look like this at the office.
May 30, 2013Posted by on
I think I may have talked about this before. When I forget my towel, paper towels come in handy after a workout and a shower at work. I can’t say they come in handy if I forget my underwear. It tends to bunch and bind in the wrong places. What should I do?
WORKOUT OF THE WEEK
4 rounds for time:
25 Double Leg Raises
25 Mountain climbers
25 Russian Twists ( make sure you are touching your hands to the ground each time)
After completing all 4 rounds of the above exercises…50 Burpees
My time was 12:54.6.
May 20, 2013Posted by on
I have been slacking but, I really have not had much to say. Yes, I have had 2 workout of the week that I didn’t post so, here they are:
- 4 rounds for time: My time was 10:03.7.
- Push-ups x 10
- Squats x 20
- Alt Leg Raises x 30
- Jumping Jacks x 40
- Plank Holds x 50 seconds
- 21-15-9 reps for time: My time was 1:30.8.
- Jump squats
- Push ups
I wrote about my wife and Pinterest in this post, Social or Not So Much. Well she is not quite addicted but, over the weekend she found this on Pinterest, The Military Diet and wants to try it. It pretty much is 3 days of strict dieting and then 4 days of eating anything within reason. Has anyone tried it? It claims you can lose 10 pounds a week. Normally, I would try it with her because it is always easier to stay on a diet when your significant other is doing it with you. Ten pounds in a week and you are supposed to eat hotdogs and vanilla ice cream sounds a little too good to be true. She is all in and I will support her and if she does lose 10 pounds, I will join her eating hotdogs and all. For now, I will just keep eating my salads, veges, fruit, eggs, chicken, fish, and protein lattes.
May 1, 2013Posted by on
I have been slacking in my running department lately. This has to do with me wanting to lift more weights, loving the calf burn from 30 minutes on an elliptical, and just not wanting to run on a treadmill. Yesterday was gorgeous outside so; I figured I could catch some rays and burn some calories. I ran almost 5 miles in 45 minutes. My legs felt like they were full of lead when I stopped running and to think I almost bought a bib to run a 13.1 miler this weekend…so glad I didn’t do that. I thought I would be able to pick up right where I stopped about a month or two ago. I feel I am good shape but, maybe starting at 13 miles is a little asinine.
We just got our workout of the week (WOW) from coach.
10 push ups
20 reverse lunges (10 right / 10 left)
30 mountain climbers (total)
Complete as many rounds as possible in 20 minutes. Your total score is the number of complete rounds plus the number of reps completed of the exercise you ended on. Example: 7 complete rounds plus 15 reverse lunges.
This made me sweat. I am not sure how I stack up against everyone else but, seeing as I was dripping wet, it must have been a good workout. I was able to to do 14 complete rounds plus 25 mountain climbers. So, close to 15.
April 25, 2013Posted by on
One of my coaches of my Kettlebell Bootcamp wants to try a workout of the week (WOW). Every Tuesday he is going to tweet a workout that we can do at home with no or very little equipment. We will have until the following Monday to complete the WOW and send him our results. This is something new so, I hope people use it and he sticks with it. I am going to give it a try. You can follow along with me @kwasson123 or by clicking the link on the right. If you want, you can even join in. Follow my coach @KBbootcamps. Send your results to him. He may not know you but, it would be fun to bug him.
Alternate Leg Raises
Complete each exercise in order at 50 reps each. After completing 50 alt. leg raises complete each exercise at 40 reps and so on down to 10 reps each. Complete the workout as fast as you can.
I had no clue what to expect from this first one. It was over pretty quick my legs feel like they are full of lead so it must have done something and I was starting to sweat. I am guessing the next will be a little more challenging.
April 17, 2013Posted by on
If anyone follows this blog you have heard me say that I am a creature of habit. I guess that makes me pretty much a boring person. I figured I would explain my weekly routine. The only part of a schedule on the weekend is that my weekends are so chaotic that I consider them a habit of chaos. At least I know it’s going to be chaos.
Monday through Friday I pretty much do the same thing. This is so exciting I thought I would write about it so you can see the inner me. I know scary, right? Don’t fall asleep!
- I wake up at 4:40.
- Brush my teeth and splash water on my face.
- Dress for Kettlebell workouts in the front room so, I don’t want to wake anyone else up.
- Compression shorts
- Outer shorts
- Old shirt with my work logo (I don’t want to ruin good clothes and they don’t make cute workout clothes for guys and I doubt cute clothes would help this ugly mug)
- Socks and Shoes
- Drink my pre-workout drink at 4:55 on my way to my workout.
- Swing, snatch, pull, squat, etc. a kettlebell from 5:15 to 6:00.
- Back to home and throw matching clothes into the washer (darks or whites) and set the washer to wash in 8 hours.
- Swallow some BCAA’s.
- Shower, deodorant, body spray, and get dressed.
- Fix my infamous Vanilla Latte with 2 scoops vanilla protein powder and coffee and another large travel mug of black coffee.
- Grab my lunch from the garage fridge.
- Head to work by 6:30.
- 8:00 eat an egg.
- 10:00 eat plain DRY old fashion oatmeal with a half scoop of vanilla protein and a small handful of flaxseeds.
- 11:30 eat Lunch
- Spinach or Spring Mix Salad
- Leftover veges and/or couscous or quinoa
- Salad Dressing – lately it’s been Bolthouse Farms Chunky Blue Cheese Yogurt Dressing. Other times it’s Maple Grove Farms Sugar Free Balsamic Vinaigrette.
- 1:15 pm workout at my office’s gym.
- 20 minutes elliptical between 9 and 10 mph.
- 20 minutes quick arms, chest, back, shoulders, or legs strength workout – rotate through the week.
- Shower and dress again
- (Sometimes I run for 45 to 50 minutes if it’s nice outside.)
- Swallow some BCAA’s.
- Back to my desk by 2:15.
- Another infamous Vanilla Latte. Only one scoop of Protein Powder.
- 3:00 Fat free non-flavored Greek yogurt with frozen fruit.
- 4:00 driving home while eating sunflower seeds.
Once I am home my schedule is a little less structured but, it is pretty much the same every night. I put the laundry in the dryer. I snack on way too many nuts until I eat whatever my wife makes for dinner. It’s usually fish or chicken with vegetables and some sort of “good” carbs. Then it is off to some sort of practice for the kids. Back home again to fold the laundry, pack my lunch, put workout clothes in my car for work and set out clothes for the morning kettlebell workout. Read my one year New Testament Bible. (Yes, I am still doing my new year’s resolution.) I am usually asleep by 10:00pm.
This is my daily week schedule in a long winded nutshell. On the weekends I am horrible with my food choices. I usually go to a Saturday Kettlebell class and try to get some sort of run in on Sunday of about 5 miles. I am ok with my bad food choices on the weekends because I know my week schedule is only a couple of days away and my food choices are pretty good then. So, now you know all of my dirty little daily secrets…Actually, they aren’t secret nor are they dirty but, I AM a creature of habit.
March 25, 2013Posted by on
After the 9 inches and counting of snow we are getting here in Indiana, I am ready to head to Florida. What I am not ready for is the 15 to 16 hour drive with three kids. Anyone want to guess how long into the trip the question of “Are we there yet?” gets asked? Like father like kids, their attention span is pretty much non-existent. I just hope that staying with my in-laws in their small condo won’t dampen
my our vacation. Normally, my ideal location in Florida would be a place right on the beach. To get to a beach we will have to drive about an hour. With kids at various ages, I like the freedom of hanging out at the beach but if they get bored we can go back to the condo or pool. We will not have that luxury but, we WILL still have fun.
Another thing I will miss is the local restaurants, the ones on the beach that have fun names and stores where you can buy shirts. I hope to drive to one at least once or twice. I guess the positive thing about that is that I might actually force myself to eat close to normal most of the time.
The retirement community, where we will be, does have a nice exercise room. I am not sure I will have access to it since I will be a guest but, I hope I can use it. I know I will need some time away so, hopefully, it’s the gym and some running.
Whatever happens I get to sport my new swimsuit. It’s a good thing the suit is not the speedo bikini type. I am not sure the retired people would be ok with that but, everyone needs a good laugh and why not laugh at me?
March 6, 2013Posted by on
A couple of weeks ago I posted about being bummed when school was canceled or on a delay resulting in a cancelled kettlebell class. Fast forward to today at 4:30, I woke to 4 inches of snow. The good news is I hadn’t received any messages about school being closed or delayed. So, yippee, no being bummed today right? As I pulled into the parking lot there were a few other cars there. As I was grabbing my water and towel, some of the cars started to leave then my phone started ringing. Grrrr…School was delayed. We have been told that when school is on a delay or is cancelled we would not have our Bootcamp. Then I saw our coach in the door of the school. He said since he was there we could come in and workout. I am Happy, Happy, Happy (anyone knows who says that). I ran out and told the people that were still hanging out that we could go in. Only six of us there but, I got a workout in. It was a relatively easy one.
Two Density Circuits (12 minutes each)
- Heavy Bench Press alternated with Heavy Squats – 5 reps each
- Pull Ups alternated with Dead Lifts – 5 reps each
One Arm Snatch (4 minutes) – 20 seconds right, 10 seconds rest, 20 seconds left
Abs (4 minutes) – 20 seconds on 10 seconds rest
It was a short one but somewhat intense. I can feel it now so, it must have done something. I am just glad I was able to get it in this morning.
February 7, 2013Posted by on
So, my wife and I have made it through the first part of the “Totally Fit Life” program. This program is being hosted at a local church. We are not actually paying for the program. We are just following some of my wife’s co-workers who are in the program. So, pretty much I am just following what my wife says. I am such a good hubby. This program is more than just a diet. It’s about a lifestyle change building on faith, diet and exercise.
The diet portion uses the glycemic index. Which is kind hard to compute but, I figured out is pretty much no sugar and low carb (but good ones). They give you a chart with three columns the first column is green (low GI). The second column is yellow (medium GI). The last column is red (high GI). As you can imagine the foods in the green are good to go, yellow food caution, and the red foods you should stop and think before you eat them. This first part we were to stay in the green. I pretty much had eggs, fish, chicken, broccoli, cauliflower, spinach, peppers, onions, chick peas, beans, mushrooms, protein powder and water. I should have taken a picture of my dinner or lunch.
The exercise portion they wanted you to work out 10 days straight. I am not real sure why exactly but, maybe this was just to get you used to working out or getting into a habit of exercising or of a way of not thinking about eating sugar. I changed my workouts up some. I love running not really because it’s good for me but, just because I like to see, smell, and feel the outside. That being said the treadmill has gotten a bit old. So, now on top of my Kettlebell Bootcamp for total body workouts, I am doing an elliptical machine for a fast 20 minutes and then strength training one part of my body per day for 20 minutes.
The faith part of the program I really have no idea what they are doing for this. They might meet for devotion or something before they have the group work out. I am not sure. I am still keeping up with my daily reading of the New Testament. I just finished reading about when the Son of Man is going to come back riding the clouds of heaven with all of his angels. It sounds pretty scary but, I and ready and will have my camera.
Speaking of a camera, do you know how hard it is to try to take pictures of yourself with a four year old wanting to know WHY? Why do you have your shirt off? Why does the camera keep going off? Why do you keep deleting the pictures? Why can’t I be in the pictures? Sometimes, you just can’t win. I am better taking pictures when I am messing around as opposed to self-posing.
After the first round of the program I lost 4 pounds. I am down to 151 pounds. I will just keep following what my wife says and see where this ends up. Sorry, I ramble a lot.