FREEEEEEEDOM!
Health is Wealth: Stability Circuit - Day 3/243
“If people could only glimpse the unimaginable depth of the great love they were born of and to which they’ll swiftly return, and they realized that their choice to be “here” was made from the zenith of their own intergalactic brilliance, and they understood how much more their lives have made possible for others who will follow, I do believe they’d cut themselves a bit more slack, smell more flowers, and hold more hands. ”
HRV Score: 60
Sleep: 7hr 37min - Lost track of time reading and went to bed later than I wanted to.
Overall Mood: Woke up feeling great ready to crush the day.
Home: Yoga Day 3 - Forget What You Know
Chiropractor & PT: Adjustment & Observations
Gym: Stability Circuit
Grand Staircase Hike (30min Warm up)
1.77miles
EG: 650ft.
Max HR: 110.
Standard Pull Ups - 3 x 10
Dumb-bell Squats (Dumb bell held under chin) - 3 x 15 @35lbs
Standing Cable Pulls - 3 x 20 @20lbs
Standard Push ups - 3 x 20
Hip Extensions on Stability Ball - 3 x 20 W/5sec pause
Dumb bell Chek Press - 3 x 15 @10lbs
Stability Ball Seated Cable Rotations - 3 x 12/side @ 15lbs
Russian Leg Curls - 1 x 5, 1 x 4, 1 x 3
INTERNET TRUTH OR FICTION: RAMEN/INSTANT NOODLES ARE LINKED TO OBESITY, INFLAMMATION, ALZHEIMER’S AND PARKINSON’S. IN ADDITION TO HIGH AMOUNTS OF THBQ, IT CONTAINS MONO-SODIUM GLUTAMATE, WHICH CAUSES OBESITY, VARIOUS DEGREES OF BRAIN DAMAGE AND DYSFUNCTION, AND POTENTIALLY CAN TRIGGER PARKINSON’S, ALZHEIMER’S AND CHRONIC INFLAMMATION.
LIVE FEARLESS. NOT RECKLESS.
Health Is Wealth: Cardio Day - Day 2/243 #RUN
“For millennia, the path to enlightenment has been made up of many steps.
Most commonly, it begins with festering misunderstandings that lead to pain, the pain then leads to growth, growth leads to clarity, clarity leads to fun, fun leads to joy, and joy leads to true illumination.
May I recommend skipping to the fun part?”
HRV Score: 61
Home: Yoga Day 2 - Stretch & Soothe
Gym: Cardio Day
30min Hike = 1.76mi
30min Run = 3.38Mi
20min Strech
All cardio was kept in my Aerobic heart rate zone. For me, 180-34+146. I did my best to keep my heart rate right around 140-145
Internet Truth or Fiction: Cantaloupe is known for being a great natural anxiety reliever. Due to it’s high potassium content, the fruit can help normalize the heartbeat as well as stimulate the body to take in more oxygen to the brain. As you eat cantaloupe, your body relaxes and anxiety disappears.
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth - Day 1/243 #Run
After spending the last few weeks stuffing my face with everything in sight (and a failed marathon attempt), I was more than ready to get back into the gym today. Grandma’s Marathon is on June 22nd, 2019 which will give me roughly 7 months to get ready to crush balls. AKA: Finish Time in under 3:33:33.
A couple of things to note. Messages from the Universe are free to everyone. Sign up and give em a listen, why not? Secondly, I have been using Elite HRV, it is a free app. I just wrap my heart rate monitor around my chest first thing the AM before I get out of bed. My HRV score will be a large determining factor when deciding if rest days need to be added or rearranged, along with my overall mood and quantity/quality of sleep the night prior. As I get older, I see the side affects of sleep (or lack there of) much clearer. 8+ hours is needed for this guy, no question about it. Moving forward, the blog/journal posts will be organized and pretty bare bones in this fashion: Message from the Universe, HRV score & Sleep, Yoga Session, Workout and lastly an Internet Fact or Fiction Statement. I don’t really give too many fucks about my body’s appearance per say, but I have included photos from today’s starting point. It is interesting to monitor change as we tend to be our biggest critics. So why not!?
“One’s ability to succeed is always proportional to one’s willingness to fail.
Besides, all failures are temporary, all tigers are paper, and life is a many splendored thing.”
Monday Affirmations:
I choose to have an amazing week!
I wake up excited and ready to get from the day!
I am present in every moment
I have the power to create change
I believe in the good things coming
I let go of all negativity that rests in my mind & body!
HRV score: 61
(Home) -Yoga: Day 1 - Ease into it.
(Gym) - 30 Min Hike on the Treadmill Warm Up equated to 1.6 miles. Ave pace was about 3.3mph and I gained almost 600ft in elevation gain.
15 min roll out with foam roller and mobility ball
Stability Circuit: I do each exorcise back to back with no rest until the circuit is completed. I went for four rounds today.
Reach-backs - 15/side
2. Clam Shells - 15/side
3. Prone Cobra - 30sec up/30 sec rest x4
4. Hip Extensions - 10 w/10 sec hold at top
5. Seated Tummy Vacuum’s - 25 Breaths
6. Prone Plank - 60 seconds
Notice my left shoulder is lower than my right. My left hip is crazy tight and will be working thru mobility issues!
Internet Truth or Fiction: Fruit for Breakfast… Between the hours of 7-11am the body is doing the heaviest detoxification, so eating fruits ensures healing energy is used for detoxification rather than wasted on digesting heavy fatty foods. Fruit gently wakes the digestive system and metabolism from semi-slumber, all without the harsh adrenal jolt of a coffee or fatty meal. Fruit fiber cleans the colon like a broom. Fruit is a great coffee replacement, as the natural fruit sugars keep the brain sharp and energized. People who eat fruit only for breakfast have been shown to be leaner, healthier and more productive during the day.
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth - Week 1 Schedule
Hi!
I find there to be too many gyms and too many options when it comes to health and fitness. None seem to be all encompassing with what I want, so I am aiming to create my own plan, program and routines. The internet provides with a lot information, too much probably. Youtube is an awesome tool that aids in our education and managing time/money. Using Yoga as an example, I have decided to do Adrienne’s 30 days challenge along with my program. If you are here to follow along, Yoga With Adrienne has tons of options on her channel. I just want to reiterate that this blog is dedicated to the amateur adventure athlete. Do you own due diligence.
This Week’ schedule as follows:
MONDAY: Stability Circuit
Yoga Day 1 - Easing Into It
TUESDAY: Cardio - Run
Yoga Day 2 - Stretch a& Soothe
WEDNESDAY: Stability Circuit
Yoga Day 3 - Forget What You Know
THURSDAY: Cardio - Ride & Run
Yoga Day 4 - Yoga For Your Back
FRIDAY: Rest Day
Yoga Day 5 - Feel Alive Flow
SATURDAY: Cardio - Ride OR Run
Yoga Day 6 - Six Pack Abs
SUNDAY: Rest Day
Yoga Day 7 - Total Body Yoga
LIVE FEARLESS. NOT RECKLESS.
Health Is Wealth Blog Update
Im still pretty new to this blogging, so I am not sure if anyone reads this or not. Either way is okay by me. I suppose it’s a bit like talking to myself. Anyway, i just wanted to share a little bit of where I am at physically and mentally.
The past few weeks have been filled with reflection. Over the past year, I have felt like i was in the best shape I have ever been in. However, my body didn’t seem to hold up as long as I wanted it to. For a variety of reasons. I gave the Twin Cities Marathon my best shot a couple of weeks ago. Now.. I say that as I didn’t finish because I cramped in groin, quads, calves and arches. It was a pain I haven’t felt..physically, mentally and definitely emotionally. My goal was to run a sub 4 hour. I was well ahead of that pace through mile 14 before I hit my wall at mile 18. Here is where I went wrong…
Three weeks out, I went on a ten day road trip with my old man and brother. We rolled out to Yellowstone and The Tetons. Every day of the trip, our bodies were getting pushed pretty damn hard and at altitude. We were either mountain biking or hiking & fishing every day. I had a one week break by the time time I got home before the marathon, but still hit the gym four of the seven days, either lifting or running. No break. I had been training in a new pair of shoes that had arch supports. Shorter distances and walking it felt pretty good. Longer distances put too much pressure on my arch causing it to cramp. Spent two months in these shoes, but the longest run was a thirteen mile on the treadmill and an eighteen mile day hike. My pace out of the gate had my heart beating at an anaerobic pace. I didn’t spend the first several miles warming up, which I knew my body needed as was proven in plenty of long runs and rides. My mouth was so dry it was tough to eat any blocks i had in my pockets. Lastly, I didn’t trust the program I was on. I didn’t respect my rest days enough. I pushed two hard and too much early on. As a result I really felt like peaked out and plateaued in mid-june.
I did a lot of things wrong. Ha! I can laugh at it, it is what it is. I know better for next year and I feel I am going to be training smarter and harder this year so we shall see where I end up! This blog is dedicated to the amateur adventure athlete. It’s such a blessing to be in a healthy and strong. It allows us to travel to do exciting shit outside. I mean come on. And the reality of it is for us amateurs, we get to do this for fun. We’re competing against ourselves and we’re not relying on competition and sponsor money to live..We just get to enjoy and have a blast.
So..I am going to start blogging daily. Hopefully…I will hold myself to that since I am writing it down now. My program starts Sunday. So Sunday’s I will post my general schedule for the week and then I will post my workout routines daily except on rest days. I am changing up the circuit program I did this last year and mixing up the cardio days with running and spinning. I will be attending/mixing both spinning and running classes/workouts on some of my cardio days. The weekend prior to active rest weeks will typically be a long two to three hour run or ride. Feel free to comment or reach out if you care to shoot the shit.
Cheers-
Live Fearless. Not Reckless.
Health is Wealth - Aug 12th - 18th
Working towards the Twin Cities Marathon on October 7th so I am switching up my program from here through the next 8 weeks. Here's what this week looks like..
MONDAY: Srength Circuit
TUESDAY: Stability Circuit
WEDNESDAY: Run (Long 1H30min or 10mi +/-)
THURSDAY: Rest Day
FRIDAY: Stability Circuit
SATURDAY: RUN 5-8mi
SUNDAY: RUN (Intervals)
Strength Circuits for the next 4wks looks like this:
1. 15-20 Pull ups
2. 10 Barbell dead lifts w/rows
3. Incline Single Arm Dumbbell Press
4. 100 Speed Skater Lateral Jumps
5. 12-15 Barbell press (flat bench w/bands)
6. 10 Ab rolls w/the wheel
LIVE FEARLESS. NOT RECKLESS.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me. If you have any questions, interested in training or programs, Hit up Dee or Lord Kenny.
Health is Wealth - July 9th - July 15th
“I have seen many storms in my life. Most storms have caught me by surprise, so I had to learn very quickly to look further and understand that I am not capable of controlling the weather, to exercise the art of patience and to respect the fury of nature.”
MONDAY: Srength Circuit
TUESDAY: REST Day
WEDNESDAY: Ride or Run (Long)
THURSDAY: Stability Circuit
FRIDAY: REST DAY
SATURDAY: RIDE
SUNDAY: RIDE
An example of this week's Strength circuit looks something like this:
1.Jumping Lunges w/Medicine Ball Twists
2.Push up's with feet on balance ball up to pike position
3.Wood Chop & DB twists
4.Band Rows to an L external roation
5. 2min wind sprints w/1min walkin rest
LIVE FEARLESS. NOT RECKLESS.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me. If you have any questions, interested in training or programs, Hit up Dee or Lord Kenny.
Health is Wealth - July 2nd - 8th
“Calm mind brings inner strength and self-confidence, so that’s very important for good health.”
For the remainder of the summer, all of my cardio days will be Run driven. I will alternate between distance and interval training until the Twin Cities Marathon. Any ride, will turn the day in to a two-a-day :) Summer time!
MONDAY: Stability Circuit
TUESDAY: Strength Circuit
WEDNESDAY: Run (Long 2Hours )
THURSDAY: Stability Circuit
FRIDAY: REST DAY
SATURDAY: RUN (Intervals)
SUNDAY: RUN (Long 2Hours)
Health is Wealth - June 4th - 10th #GymLife
We pay a heavy price for our fear of failure. It is a powerful obstacle to growth. It assures the progressive narrowing of the personality and prevents exploration and experimentation. There is no learning without some difficulty and fumbling. If you want to keep on learning, you must keep on risking failure---ALL YOUR LIFE.
“We pay a heavy price for our fear of failure. It is a powerful obstacle to growth. It assures the progressive narrowing of the personality and prevents exploration and experimentation. There is no learning without some difficulty and fumbling. If you want to keep on learning, you must keep on risking failure—-ALL YOUR LIFE.”
I apologize for the delay! It has been a hectic few days. Back at it with a new program for the next six weeks. Summer is finally here, so I will be spending more time on the bike and in the woods but still kickin in the gym at least three days a week.
MONDAY: Stability Circuit
TUESDAY: Strength Circuit
WEDNESDAY: Ride or Run (Long)
THURSDAY: Stability Circuit
FRIDAY: REST DAY
SATURDAY: RIDE
SUNDAY: RIDE
An example of this week's stability circuit looks something like this:
1.Double leg dead lift to row to curl and press
2.Single cable/bandsquat to incline press
3.Dual cable/band - horizontal pull into back lunge
4.Forward ball roll- Alphabet
5.Prone bridge with 3-way leg movement
6.Cable/band- lateral chop with lunge combo
7.Multi-directional lunge on a clock
LIVE FEARLESS. NOT RECKLESS.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me. If you have any questions, interested in training or programs, Hit up Dee or Lord Kenny.
Health is Wealth - May 21st-27th
This life is yours. Take the power to choose what you want to do and do it well. Take the power to love what you want in life and love it honestly. Take the power to walk in the forest and be a part of nature. Take the power to control your own life. No one else can do it for you. Take the power to make your life happy.
“This life is yours. Take the power to choose what you want to do and do it well. Take the power to love what you want in life and love it honestly. Take the power to walk in the forest and be a part of nature. Take the power to control your own life. No one else can do it for you. Take the power to make your life happy.”
Back after it after a nice "rest week". Late post, but but returned home Sunday from Bentonville, Ak. I went for a 5mi run before my strength circuit workout. After driving for 11 hours on Sunday, I felt like I just had to move and keep on moving. I think I posted 26,000 steps yesterday. Anyway onto the week...
MONDAY: Strength Circuit
TUESDAY: Stability Citcuit
WEDNESDAY: Strength Circuit + RUN
THURSDAY: Stability Circuit
FRIDAY: REST DAY
SATURDAY: RIDE
SUNDAY: RUN
Live Fearless. Not Reckless.
Health Is Wealth - Active Rest Week - May 14-20th
“I’m an ambitious person. I never considered myself in competition with anyone, and I’m not saying that from an arrogant standpoint, It’s just that my journey started so, so long ago, and I’m still on it and I won’t stand still.”
Coincidentally I am heading down to Bentonville, Arkansas to mountain bike this week. I take off Wednesday morning and will be riding Thursday-Saturday.
This past weekend I rode about 12miles and ran nearly 10miles. I thought perhaps I could sneak in a Stability circuit today at the gym, but my body wasn't having it. Rest week is calling my name. If I wasn't heading out Wednesday, my week would look like this.
Monday: Rest Day
Tuesday: Stability Circuit
Wednesday: Rest Day
Thursday: Stability Circuit
Friday: Rest Day / Easy Run
Saturday: Easy Ride
Sunday: Rest Day
Health is Wealth: May 7th - May 15th Schedule
I'm afraid the handle on your recliner chair does not count as an exercise machine
“I’m afraid the handle on your recliner chair does not count as an exercise machine”
Seems to me that up here in the midwest, spring..err Summer is finally here! Time to get back on that mountain bike and shred some dirt! Here's what my workout schedule looks like for the week.
- Monday: Stability Circuit
1. Supine Lateral Ball Roll
2. Back Lunge w/ Knee Drivers (Holding dumb bells)
3. Push Up w/ feet on Stability Ball
4. Single Leg Dead Lifts w/ dumb bells - Row to over head press
5. Side plans with arm leg counter roations
6. Lying Opposite Hand/Leg Crunch
7. Horizontal cable chops - Circular motion - Tuesday: Rest Day/ Yoga
- Wednesday: Strength Circuit
- Thursday: Stability Circuit
- Friday: Rest Day/ Yoga
- Saturday: Ride & Run
- Sunday: Ride & Run
Live Fearless. Not Reckless.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me.
If you have any questions, interested in training or programs, Hit up Master Dee or Lord Kenny.
Cheers Friends!
Week 25 - Explode and Power
I thought Spring was here but then we were dumped on, easily 12+ inches of snow. At least, today, the sun is shining crazy bright and it feels amazing. On to the work outs of the week!
Monday: Power Circuit
Tuesday: Stability Circuit
Wednesday: Power Circuit
Thursday: Rest Day
Friday: Stability Circuit
Saturday: Cardio Day: Run + Power Circuit
Sunday: Cardio Day: Spinning
Live Fearless, Not Reckless.
Week 24 - Explode and Power
Week 24 - Explode & Power
Good Morning!
I was on a 5 day road trip this last week, so my workouts were limited to body weight and outside. Looking forward to getting back in the gym this afternoon for a long run. This week looks as planned. Lets Get it!
Monday: Stability Circuit
Tuesday: Rest Day (Yoga)
Wednesday: Power Circuit
Thursday: Stability Circuit
Friday: Rest Day
Saturday: Power Circuit + Cardio Day
Sunday: Cardio - Spinning
Live Fearless, Not Reckless.
Week 23 - Cardio Day .... Again
Yoga takes you into the present moment, the only place where life exists.
“Yoga takes you into the present moment, the only place where life exists.”
retty easy day. Walked a mile at 3.5mph and gained almost 500ft in elevation. Ran two and half miles 6mph (10min/mi) pace. Kept the heart rate down and just enough to warm up the body for a good stretch.
rolled out for about 15 minutes. The only stiffness I really felt from yesterdays's cardio day was my inner left quad and my calves. I think my calves are overly tight, something I've over looked and have been working on loosening up. Just gotta keep at it!
Have an awesome weekend 🤘
Live Fearless, Not Reckless.
Cardio Day
“Any struggle or pain that you experience just gets you to the top, and you can’t get there without making the climb. A few years later, you won’t remember exactly the way the pain felt or how long it took, you’ll just remember the view from the top. In fact, you might smile at the fact you had to work to get there.”
I've really come to love cardio days. Truthfully, I was always told and always told myself when I was younger that I was a sprinter, not a distance guy. I loved wind sprints, plyometrics, running hills, etc etc but I hated going out for a mile jog. I ran hurtles and sprint relays. I cant seem to get enough of the opposite now. Long runs and rides have become so therapeutic to me..
Post HS and into university between working in the service industry and partying I picked up the delicious habit of smoking. It was awful, as everyone knows. I couldn't even tell you why it started. I wasn't playing any sports or involved in any recreational activities so motivation was nowhere to be found. The only thing that kept me from weighing three hundred pounds was working as a valet parking attendant. Young and dumb. Fast forward half a decade and I've quite smoking, quite drinking any alcohol, caffeine, energy drinks and for the most part eat pretty clean. My diet is definitely not perfect, nobody's is but it's always getting better. This all brings me to my next point. How I feel. Cardio day. I love it. You almost don't even know how really shitty you actually feel or what they mean when they say you are what you eat until you know what it feels like to feel so freakin good.
A few life style changes and I've run a marathon with my eyes set on the Moab 200. Health is your wealth, man. Damn!
Today's cardio day. I walked a mile at the incline of 5 at 3.3mph to warm up which I think got me about 250 ft of elevation gain. It was a speed work day, and I was running so I settled on wind sprints. I ran a total of 4 miles between a 6mph at 8mph pace. My intervals were 30-60sec.
Miles 1 and 3, I ran wind sprints. Mile 1 was 30sec intervals (6mph vs 8.5mph). Mile 3 was 60 sec intervals (6mph vs 8.5mph). Mile 2 and 4 was recovery speed jog at 6mph/ )10min/mi pace).
I know a lot of people hate the tread mill, but I absolutely love it. For the most part, I find slower paced edm and focus on breathing.
I followed my run up with 30 minutes of stretching. I rolled out with the roller and softballs and stretched.
You guys Have a Killer Thursday!
Live Fearless, Not Reckless.
Six Must-do Body Weight Stretches for Road Trippers
I don't see a lot out there on the stretching while driving, so Im going to share a few stretches that allow me to remain loose while on the road.
“Yoga is about clearing away whatever is in us that prevents our living in the most full and whole way. With yoga, we become aware of how and where we are restricted — in body, mind, and heart — and how gradually to open and release these blockages. As these blockages are cleared, our energy is freed. We start to feel more harmonious, more at one with ourselves. Our lives begin to flow — or we begin to flow more in our lives.”
We love road tripping for so many reasons. I'm sure everyone has their own list of reasons. However, the issue we can run into from time to time is the body tightening up from sitting for extended periods of time. Both on the way to our destination or destinations and on our way home after a long trip.
I don't see a lot out there or hear about many talking stretching while road tripping, so Im going to share a few stretches that allow me to remain loose while on the road. I have really come to LOVE yoga so a lot of my stretches have found inspiration at the gym getting ready for a work out or from yoga classes. I love top down flow so I usually start with my neck and shoulders, down through my lats, spine through my lower back, and down through my legs.
Depending on how many Nalgene bottles of branch chains or water I slam while driving usually determines (Squirrel Bladder) how often I am making a rest stop. I stretch every stop I make just to loosen up and move the body a bit. At the very least, I drop down into an ass to grass deep squat using my elbows to push out those knees. Before I start to rant, here are a few of my go-to stretches for road tripping.
1. Neck & Shoulders
Cow Face Arms - See Here.
Thread The Needle - See Here.
2. Lats and Spinal Stretches
Standing Lateral Stretch - See Here.
Side Neck Stretch - See Here.
Cat Cow - See Here.
3. Legs
Body Weight Good Mornings - See Here.
Body Weight Lunges - See Here.
Body Weight squats - See Here.
Forward Folds - See Here.
We have a lot of XC single track here in the Twin Cities. To find more aggressive and fun riding I usually have to drive. Coming from the Twin Cities, the shortest drive I typically make to mountain bike is about two hours which is Spirit Mountain just south of Duluth or the Duluth trails system. Sitting for long periods of time is just the cost of doing business when you're out to adventure, not matter the disciple. So we gotta do what we can to offset the damage from sitting.
While this may be a whole other post entirely, I cannot stress the importance of stretching while on the road and pre-workout. Pre-work out stretching not only warms up the muscles you're about to use, but it also warms up the connective tissue. A rise in body temperature comes from stretching which allows for the greatest range of motion that your joints allow. There is a big difference between pre and post work out stretching and it would do you a world of good to come up with a good dynamic and static stretch flow to keep you on it! Make it part of your routine!!
Mountain Bikers: Check out this Vid..
Live Fearless, Not Reckless.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me.
If you have any questions, interested in training or programs, Hit up Master Dee or Lord Kenny.
Cheers Friends!
Week 23 - Killer Stability Circuit
If you ain't pissed off for greatness, that just means you're okay with being mediocre.
“If you ain’t pissed off for greatness, that just means you’re okay with being mediocre.”
Had a killer work out today. Coming off an active rest week, I've been read y to hit it hard every day this week. Today was a stability circuit workout.
I started off with a 2mile run at an 8:22/mi pace. My goal while warming up is exactly that, warming up. I stretch dynamically before, during and after my warm up run. I keep my heart rate down in-between 140 and 150. I am 33 so keeping my heart rate under 145-ish keeping me in an aerobic heart rate zone.
From there my circuit consisted of:
Single Leg Reverse Band turns - I do 10/arm per leg. One set is essentially doing 40 band rotations. At my gym, I use the green band.
Lateral Box Jumps - One set is 20. Im not jumping on the box, Im jumping laterally from side to side over the box (36in high).
Saturday Night Fever - 8/arm @ 15lbs.
Single Leg Hip Lift on a Exorcise Ball - These are tough as **** for me. I do 8 per leg.
Band Swimming - I feel like an idiot doing these but I can definitely feel them working. I swim forward slowly for 45 seconds at a moderate pace and then swim backwards for 45 seconds.
Ab Roller - Another one that is tough as ****. I do 10.
Tri Rope Pull Downs into a Chop - I do 10-15 per side at 30-40lbs
Pistol Squats - 8 per leg. Final stop on this stability circuit.
I do 3-5 laps though these circuit work outs. Post circuit, I usually hop on the elliptical or Row machine for about 15 minutes. Post work out I spend 30 to 45 minutes working on the foam roller, mobility ball and stretching.
Live Fearless, Not Reckless.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me. If you have any questions, interested in training or programs, Hit up Dee or Lord Kenny.
Cheers Friends!
Week 23 - Explode & Power... Back at it
Hi Guys -
It was a great rest week for me. I really only rocked a stability circuit and a couple of low HR cardio days. Back at it this week, here as followed
Monday: Power Circuit (plyometrics)
Tuesday: Stability Circuit
Wednesday: Power Circuit (plyometrics)
Thursday: Cardio - Long run, Low HR (5mi+)
Friday: Rest Day
Saturday: Cardio Day - Spinning or Road Ride
Sunday: Cardio Day - Spinning or Road Ride
I was down in Moab, Utah a week ago now and rode the Whole Enchilada. From where I was shuttled to, it was only supposed to be a 20mi ride. Coming off of a week where I hiked 65+ miles in the three days prior, I didn't want to ride anything too long. In any case, I made a wrong turn somewhere down a jeep trail and ended up nine miles down near the canyon floor. It was a dead end of course, so by the time I climbed my way out, I pretty much doubled my ride into a 40 mi ride. Super fun, just didn't have the juice in the legs I really needed. Luckily, didn't feel any cramping until the path ride back to town!
I just wanted to say I really noticed the difference in my riding and over all ability after hitting the gym hard with Dee's MTB training program. Im not a paid advertiser, just wanted to say how awesome it is to notice the difference.
Live Fearless, Not Reckless.
Week 22 - Active Rest Week
Hi Guys!
I am actually on the road at the moment which works out great for an active rest week. On my rest weeks, I keep my cardio to walking, the elliptical and light spinning doing my best to keep my heart rate down. Yoga too, I have come to love Soma Yoga Classes on my rest days.
Soma Yoga:
-A unique and beautiful practice, a SomaYoga includes a series of slow, subtle movements to guide you toward relief for body, mind and spirit.
Each practice includes a combination of:
-Breathing techniques to stimulate the parasympathetic nervous system and move the body from a state of stress to a new found relaxed resilience.
-Muscle release, relaxation and balance through the use of somatic movements which focus the brain specifically on the contracted muscles and movement patterns.
-Strength and stability techniques to create more ease in the body and mind.
And onto my active rest week!
Monday: Cardio - 3-5mi run
Tuesday: Stability Circuit
Wednesday: Rest Day
Thursday: Stability Circuit
Friday: Rest Day
Saturday: Rest Day
Sunday: Rest Day
I have to admit, rest days are incredibility hard for me. When I wake up, all I want to do is go and go F***** hard! At the beginning of the program, I didn't take any rest days. In fact I ramped up my cardio or added a heavy strength day to off set the circuit training. I am sure you are shaking your head, (especially if Kenny is reading this). I got it, i got it! Rest days are important.
Both Lord Kenny and Dee warned me, and yes I should have listed. In fact, I have been listening! I've been continually getting better at listening to my body and backing off when the body says so. For me, I think the tell tale sign is the achy knees. Knock on wood, most of my injuries have been from colliding with trees on my bikes.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me.
If you have any questions, interested in training or programs, Hit up Master Dee or Lord Kenny.
Cheers Friends!