Saturday, February 21, 2009
Thursday, February 19, 2009
Earth: A Foreign Planet
It sounds strange, but keep this in mind: yesterday, when I got home from work, I calculated that in all probability I had spent no more than five minutes outside.
If I still lived in Wisconsin, this might make more sense—but even still, I may have trumped that time frame just by cleaning off my car. I live in Scottsdale, Arizona and it was 68 degrees and sunny yesterday. It will be in the 70's today.
Looking back over past weekdays, the most amount of time I spend outside is probably something like 10 minutes. So, it's not surprising that the trek in McDowell Mountain Park made me feel like I had left the planet—I'm really not all that integrated with planet earth.
This is all new to me. Each year I'm further entrenched into the office world, sitting and staring at a computer screen. Last year, I was teaching and moving around all day--teaching in the office world. This year I'm writing, and sitting. Last year was an anomaly though, and in either case, I was indoors. Despite last year, the trend is one of moving less, being outdoors less, and playing less. I'm just trying to pay attention to all this.
Paying attention and noticing is the first step towards action and changing it.
Wednesday, February 18, 2009
Posture in the office
I'm not at that point where I can have correct posture all day long. Maybe someday. Right now I'm slumped on the couch with a Macbook on my legs and a water and coffee within forward bend reach.
It was bad enough that the first part of my life was spent at a desk in school. Now, it's spent at a desk at work, reaching forward for a keyboard.
Unfortunately, I can't combat it and stay productive--it'd require too much processing power to be micro-analyzing my posture AND trying to get stuff done.
But check this out. A few times during the day I'll recognize it and correct, sitting with my back straight as though some dude 20 feet above me had a string attached to the crown of my head and was pulling me up. That helps.
Then, when I get home I'll do some stretches. Last night I did push ups in the bridge position, making sure to flex my butt to protect my back. I act as though I'm wrapping my back around a giant Swiss ball, trying to strengthen those muscles in my upper back.
I also do some chest opening stretches, such as clasping my hands behind my back, rolling my shoulders and then pushing my hands up so I feel a stretch in my shoulder and chest.
I'm working on throwing a few of these pictures up on my website so they make more sense. But for now I can take comfort in the fact that even Martha Stewert didn't have pictures on her website.
The other thing that is going to inhibit posture and eventually cause low back pain is those tight hip flexors. More to come.
It was bad enough that the first part of my life was spent at a desk in school. Now, it's spent at a desk at work, reaching forward for a keyboard.
Unfortunately, I can't combat it and stay productive--it'd require too much processing power to be micro-analyzing my posture AND trying to get stuff done.
But check this out. A few times during the day I'll recognize it and correct, sitting with my back straight as though some dude 20 feet above me had a string attached to the crown of my head and was pulling me up. That helps.
Then, when I get home I'll do some stretches. Last night I did push ups in the bridge position, making sure to flex my butt to protect my back. I act as though I'm wrapping my back around a giant Swiss ball, trying to strengthen those muscles in my upper back.
I also do some chest opening stretches, such as clasping my hands behind my back, rolling my shoulders and then pushing my hands up so I feel a stretch in my shoulder and chest.
I'm working on throwing a few of these pictures up on my website so they make more sense. But for now I can take comfort in the fact that even Martha Stewert didn't have pictures on her website.
The other thing that is going to inhibit posture and eventually cause low back pain is those tight hip flexors. More to come.
Wednesday, February 11, 2009
Smoking Laws and Obese Passengers
These days, smokers have to huddle in small groups hidden in dark alleys to enjoy their habit of choice.
Well, not quite--but it's close.
In Arizona, where I live, you can't smoke indoors. Anywhere! Only the casinos, whose jurisdiction falls to the Indians, allow smoking.
People just aren't in favor of smoking, and there's complaints of second hand smoke and even third hand smoke. And I have to admit, compared to states where you can smoke indoors, it's nice to go home without your clothes reeking.
So, what about overweight airline passengers? For us normal-size folk, it's quite an inconvenience to have part of your seat taken by someone else's rolls of fat.
Not to mention all the associated health costs for the obese.
It's only a matter of time before legislation intervenes and passes regulations that impose some punitive measures on those who are obese.
It's already happened in Alabama.
It'll be interesting to see if financial burden is a greater motivator than heart disease, diabetes, knee and joint problems, hormone abnormalities...
The interesting thing is I've never met someone who couldn't shed weight through exercise and eating less. Is self-discipline the problem? Or is it knowledge?
Well, not quite--but it's close.
In Arizona, where I live, you can't smoke indoors. Anywhere! Only the casinos, whose jurisdiction falls to the Indians, allow smoking.
People just aren't in favor of smoking, and there's complaints of second hand smoke and even third hand smoke. And I have to admit, compared to states where you can smoke indoors, it's nice to go home without your clothes reeking.
So, what about overweight airline passengers? For us normal-size folk, it's quite an inconvenience to have part of your seat taken by someone else's rolls of fat.
Not to mention all the associated health costs for the obese.
It's only a matter of time before legislation intervenes and passes regulations that impose some punitive measures on those who are obese.
It's already happened in Alabama.
It'll be interesting to see if financial burden is a greater motivator than heart disease, diabetes, knee and joint problems, hormone abnormalities...
The interesting thing is I've never met someone who couldn't shed weight through exercise and eating less. Is self-discipline the problem? Or is it knowledge?
Monday, February 9, 2009
Mini Vacation
I've been taking a poll of Arizonans to see if they have heard of Patagonia, Arizona. I'd say maybe 1 in 5 have. That's where I went over the weekend to stay at a B&B with my fiance.
It was nice to get away, and it was remarkable how much noise we're used to hearing. The silence we felt in Patagonia was almost unnerving. We're so used to hearing something like a plane, a police siren, traffic, people talking to loudly in the apartment complex, radios...anything.
Not in Patagonia. Remarkably, my body didn't get too stiff traveling. I did a bit of stretching and some meditating and some very slow and focused push ups and quite a bit of walking. I've taken long breaks from weight lifting in the past and I find there is always another way to interact with my body.
Walking is great because you start to get in tune with some of your imbalances and you get a chance to really feel your body in motion. I had Toastmasters after work today, so I couldn't work out. I did some internal Chinese exercises this morning and a few stretches. Tomorrow I'll have a more intense workout.
It was nice to get away, and it was remarkable how much noise we're used to hearing. The silence we felt in Patagonia was almost unnerving. We're so used to hearing something like a plane, a police siren, traffic, people talking to loudly in the apartment complex, radios...anything.
Not in Patagonia. Remarkably, my body didn't get too stiff traveling. I did a bit of stretching and some meditating and some very slow and focused push ups and quite a bit of walking. I've taken long breaks from weight lifting in the past and I find there is always another way to interact with my body.
Walking is great because you start to get in tune with some of your imbalances and you get a chance to really feel your body in motion. I had Toastmasters after work today, so I couldn't work out. I did some internal Chinese exercises this morning and a few stretches. Tomorrow I'll have a more intense workout.
Friday, January 30, 2009
Daily workout
I did the usual meditation in the morning to calm my mind. After work I went a little heavier and took the 70 lb bell out of the apartment's storage closet.
15 left / 15 right swing 70 lb
16 left / 16 right presses, in 5 sets (3, 5, 2, 3, 3) 53 lb
13 snatches left / right 70 lb 2 sets of 5, one set of 3
Everything felt pretty good. I did the snatch sets pretty quickly. Probably needed a bit of a warmup for today's workout. I was reviewing a document at work and spent most of my day sitting.
I need to be careful when I get wrapped into a task because I didn't drink enough water, and I think that made getting started more difficult. Once I hit the snatches though I was feeling pretty good.
I've lost weight and it takes a more coordinated effort to move the heavier weight than it did in the past. Hopefully this weekend I' get some videos.
Justin
15 left / 15 right swing 70 lb
16 left / 16 right presses, in 5 sets (3, 5, 2, 3, 3) 53 lb
13 snatches left / right 70 lb 2 sets of 5, one set of 3
Everything felt pretty good. I did the snatch sets pretty quickly. Probably needed a bit of a warmup for today's workout. I was reviewing a document at work and spent most of my day sitting.
I need to be careful when I get wrapped into a task because I didn't drink enough water, and I think that made getting started more difficult. Once I hit the snatches though I was feeling pretty good.
I've lost weight and it takes a more coordinated effort to move the heavier weight than it did in the past. Hopefully this weekend I' get some videos.
Justin
Thursday, January 29, 2009
precision movements
I really like an exercise called the renegade row. I did that tonight mixed in with some push ups and squats.
Two sets of 5 for the renegade row, set of 40 push ups, set of 10 dive bombers.
I like the dive bombers for the spine. I also did some bridging which helps to counteract all the sitting and sometimes slouching I do at work.
It wasn't that much of a workout, but I made up a little bit for it by doing some jogging to my car and some rather intense stretching. I did not need to eat a lot today because there wasn't a whole lot of activity.
Two sets of 5 for the renegade row, set of 40 push ups, set of 10 dive bombers.
I like the dive bombers for the spine. I also did some bridging which helps to counteract all the sitting and sometimes slouching I do at work.
It wasn't that much of a workout, but I made up a little bit for it by doing some jogging to my car and some rather intense stretching. I did not need to eat a lot today because there wasn't a whole lot of activity.
snatches, presses, and stances
My fiance's parents have been in town staying with us this week. Between work, toastmasters, and socializing, that leaves little time for working out. Monday, my day went from 9-9 so I wasn't able to do anything of significance, but Tuesday I came home and immediately went to work.
~75 hand to hand swings 53 lb
20 snatches left and right 53 lb
3 sets of 3 military presses 53 lb
After that I did some stances. I jumped right into this workout with the swings--no warmup. I focused on quality movements and soon I felt ready to do some overhead work. The overhead work is important because at work, everything is the opposite. Instead of stretching back and an upright back, I am reaching in to a computer.
When you're a working man--an office man, I suppose--you have to try to find things that don't exacerbate the problems your job creates. As my back is slumping forward, I need to make sure I arch rearward later on, perhaps in a bridge stretch. My hip flexors tighten so I need to stretch those.
This was a short workout but it did the trick. Later on tonight I'll do some push ups and some pulling kettlebell work.
Justin
~75 hand to hand swings 53 lb
20 snatches left and right 53 lb
3 sets of 3 military presses 53 lb
After that I did some stances. I jumped right into this workout with the swings--no warmup. I focused on quality movements and soon I felt ready to do some overhead work. The overhead work is important because at work, everything is the opposite. Instead of stretching back and an upright back, I am reaching in to a computer.
When you're a working man--an office man, I suppose--you have to try to find things that don't exacerbate the problems your job creates. As my back is slumping forward, I need to make sure I arch rearward later on, perhaps in a bridge stretch. My hip flexors tighten so I need to stretch those.
This was a short workout but it did the trick. Later on tonight I'll do some push ups and some pulling kettlebell work.
Justin
Friday, January 23, 2009
getfitdomains.com
One mistake I see people routinely make--and I know because I'm in the business--is they let someone else manage their web presence. There's nothing wrong with having a webmaster, but you should retain control of your assets.
Fitness professionals are constantly looking to build their Internet presence, and I'd hate to see you make the mistake of putting all your faith in one person. What if that person skips town. I'll tell you what--you lose your domain, your site, and all the traffic you've worked hard to get.
getfitdomains.com has bare-bottom prices, 24/7 support, all a full suite of products to help you build not just a web presence, but a web empire! click the link on the left nav to check it out.
Justin
Fitness professionals are constantly looking to build their Internet presence, and I'd hate to see you make the mistake of putting all your faith in one person. What if that person skips town. I'll tell you what--you lose your domain, your site, and all the traffic you've worked hard to get.
getfitdomains.com has bare-bottom prices, 24/7 support, all a full suite of products to help you build not just a web presence, but a web empire! click the link on the left nav to check it out.
Justin
Using a heavier weight for a shorter time
Over the course of the week I like to switch it up a bit in terms of weight and type of exercise. I like the bodyweight for coordination and conditioning. Besides, a few pushups here and there are always fun.
Today I did some one armed swings switching the weight every rep.
3 sets of 10 @ 70 lbs.
Then I pressed the 70lber one right and push pressed left. Losing weight saps strength I guess. I'd like to be able to press it once with the left, I probably could if I was inspired.
I then did:
3 sets 5 left, 5 right snatches @ 70
3 sets 3 left, 3 right military press @ 53
took a fast walk over to NYPD pizza for the unhealthy Friday dinner.
Short, quick workouts like these are a great way to maintain consistency and fitness levels. It's tempting to not stay focused during a workout like this so I have to make sure not to turn on my computer...otherwise I'll make unwarranted pit stops!
Justin
Today I did some one armed swings switching the weight every rep.
3 sets of 10 @ 70 lbs.
Then I pressed the 70lber one right and push pressed left. Losing weight saps strength I guess. I'd like to be able to press it once with the left, I probably could if I was inspired.
I then did:
3 sets 5 left, 5 right snatches @ 70
3 sets 3 left, 3 right military press @ 53
took a fast walk over to NYPD pizza for the unhealthy Friday dinner.
Short, quick workouts like these are a great way to maintain consistency and fitness levels. It's tempting to not stay focused during a workout like this so I have to make sure not to turn on my computer...otherwise I'll make unwarranted pit stops!
Justin
Wednesday, January 21, 2009
Push ups and stomach
Just did a set of 50 pushups and some stomach work. Just enough to keep things going while the dinner is cooking. :)
Before work session AM
In the morning I like to read the news and catch up on personal email. That leaves me about 30 minutes to do something for my personal betterment. This morning I did 19 minutes of meditation followed by some stretching.
I did side splits, some quad stretches, and cossack stretches. It went pretty well, except I pushed the splits pretty good and after two hours sitting at work it didn't feel good getting up.
That reminds me to drink a bit more water and get up at least every hour so I don't stagnate that long.
I did side splits, some quad stretches, and cossack stretches. It went pretty well, except I pushed the splits pretty good and after two hours sitting at work it didn't feel good getting up.
That reminds me to drink a bit more water and get up at least every hour so I don't stagnate that long.
Pre-Chipotle workout
Working out seems to happen right before I eat. That's the best time for my schedule and yesterday was no exception.
I needed about 20 minutes. I started with:
3 sets of 25 swings (2 with a 53 pound kettlebell and one with a 70 pound kettlebell)
5 minutes of snatches 70 reps with 53 pound kettlebell. This was a pretty good effort for me, but I could have gotten 20-30 more if someone was holding a gun to my head. Scottsdale, AZ is too civilized for that.
1 minute of horse stance
deep breathing exercises and a little visualization while sitting on the porch.
I needed about 20 minutes. I started with:
3 sets of 25 swings (2 with a 53 pound kettlebell and one with a 70 pound kettlebell)
5 minutes of snatches 70 reps with 53 pound kettlebell. This was a pretty good effort for me, but I could have gotten 20-30 more if someone was holding a gun to my head. Scottsdale, AZ is too civilized for that.
1 minute of horse stance
deep breathing exercises and a little visualization while sitting on the porch.
Monday, January 19, 2009
Working out before Joanne's dinner
Joanne was cookin' so I had to squeeze something in between the time I got home and the time I sat at the dinner table.
3 sets of 30 pushups
Kung fu stances a la http://www.dragondoor.com/pdf/157.pdf (these are great btw)
lying flutter kicks (stomach work)
It was pretty quick and I threw together some stretching afterwards, a little pec stretching and leg stretching, working towards the splits.
After that I did some breathing exercises on the porch. It took about 20 minutes or so to do the whole thing. Breathing work is pretty important--and pretty neglected. Even if you do nothing but work on your breathing you're doing better than most.
Justin
3 sets of 30 pushups
Kung fu stances a la http://www.dragondoor.com/pdf/157.pdf (these are great btw)
lying flutter kicks (stomach work)
It was pretty quick and I threw together some stretching afterwards, a little pec stretching and leg stretching, working towards the splits.
After that I did some breathing exercises on the porch. It took about 20 minutes or so to do the whole thing. Breathing work is pretty important--and pretty neglected. Even if you do nothing but work on your breathing you're doing better than most.
Justin
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