Monday, May 30, 2011

Have Your Way With P90X: Month 2

Today starts month 2 of P90X LIA. Am I glad that I altered the prescribed P90X routine? Oh my god, yes. I was able to get through the month, always challenging myself, yet never injuring myself. And that is exactly what I was looking for. Have I seen a difference in my body, even though I haven't followed the program exactly? Again, yes. I do think a lot of that has to do with my cleaner eating, but increasing the number of push ups I am doing from 20 to 100+ a week has made a big difference.

After a month of using the P90X DVDs, I have a better understanding of what is on them, so I've been able to alter the program even more. For example: Legs & Back is about a 60 minute DVD, so I split the routine in to two parts: A & B. I will do part A for a few weeks and then part B for a few. This increases my ability to use the DVDS, and will hopefully alleviate boredom for a few more months. Unfortunately, after doing the Kempo DVD about 8 times, I am now bored of it, so I need to take it out of rotation for awhile.

So, here's month two of P90X LIA:

30 minutes of Chest, Shoulders, and Triceps
30 minutes of cardio (Turbo Jam DVD my friend Stephanie is letting me borrow)

60 minutes of cardio

30 minutes Legs & Back (Part A)
30 minutes cardio

60 minutes cardio

30 minutes Ab Ripper
30 cardio

Week 1-3 I will start with 13 reps of everything (push ups, etc.) and then increase as needed. Week four I switch out the strength training for yoga/pilates but keep the cardio.

I look forward to stretching out this routine as long as possible, but I already have eyes for another DVD set in the Beachbody stable: Insanity.

Thursday, May 26, 2011

Share It With Your Friends

I had been talking with my friends Gina Anzaldo and Dawn Foster about organizing a Geek 5k for the Portland, OR area for a few years. They both love to run, and I was interested in organizing an event that got people moving, rather than just having them sit in front of a screen. Other things got in the way, time passed, and nothing was ever done.

Until now. Well, last month, but whatever... a few weeks ago I was inspired by my friend, Josh Bancroft's I'm Done Being The Fat Guy blog post, inspired to get that PDX Geek 5k up and running.

So, please join us on Saturday May 28th at 8:00 am PDT for the first ever (that I know of) PDX Geek 5k. Full details here.

And if you can't join us, please do find some time on Saturday to get up and move. It will improve your mood and your health!

Tuesday, May 24, 2011

Try It Both Ways

I've been going to Portland Beer and Blog for years, and now, thanks to Sean Wiese, I can go to Vancouver (WA) Beer and Blog too! Although I don't partake in the "beering" I do like to talk about blogging. As noted in a recent article in The Columbian newspaper written by Sue Vorenberg:

At the April meeting, group members new and old shared beer and spinach dip as they compared smartphones and talked about what sort of applications they use to tweet and blog.

“My advice, always be prepared to blog when the blog post starts in your head,” Hollander told those sitting around her table.

That drew a slight wince from Anderson.

“I seem to get my best ideas when my hands are unavailable,” she said.

But Mary Rarick, who came from Portland to check out the meeting, had a solution.

“I wrote a blog about that — and then I found a product where you can actually write while you’re in the shower,” Rarick said.

Wiese said he hopes more people will come out and join the conversation at Beer and Blog’s May meeting this week.

“All you have to do is show up, buy a beer and hang out,” Wiese said.

Like Sean said, please join us at Vancouver (WA) Beer and Blog, we'd love to have you!

Tuesday, May 17, 2011

Take The Roads Most Traveled

This Thursday, I have the pleasure of moderating a panel at the 140 Character Conference NW, titled, Sometimes The Sky Falls, Sometimes It Doesn't. The two panelists are Bekki Witt, Public Information Officer of TriMet

and Jeremy Bertrand, Web and Social Media Manager at The Washington State Department of Transportation (WSDOT).

I was able to meet with Bekki ahead of time and had a great conversation about how TriMet uses social media to help its customers. I was also able to talk with Jeremy by phone, fill him in on what Bekki and I talked about, and get his feedback.

I look forward to hearing what they both have to say at the conference. If you can't join us in person, you can still watch it live!

Tuesday, May 10, 2011

Cheat With Weight Watchers

I am not a member of Weight Watchers, and I have never used Weight Watchers, but I have lots of family members who have found great success using it. So I was delighted to find Weight Watchers Magazine at my local library. I'm able to get Weight Watchers approved stories, recipes, exercise routines, and ideas all for free!

If you've always wondered about Weight Watchers, reading a few issues can give you a taste of what to expect. They do not explain the program in detail, but you can get a feel for the attitude of the program and see photos of others that are doing it.

They really try to make the magazine fun and interesting, the Jan/Feb Issue 2011 even has a Bollywood inspired (Bhangra) exercise routine included. Give it a try!

Thursday, May 5, 2011

Take A Break

Eating lunch at your office desk is a bad idea. I know you think you are saving time, or impressing the boss with your work ethics. but research shows that your ability to think critically is compromised when you work and eat at the same time. Not to mention, how your brain gets fried and you don't even taste what you are eating!

On your lunch break, get away from your desk and eat your lunch in a different area (preferably outside, weather permitting). You can focus on your food, clear your head, and get prepared for the rest of the day. I have found that some of my best ideas come to me when I step away from my work.

Yes, you have a job to do, but your most important job is taking good care of yourself.

Monday, May 2, 2011

Have Your Way With P90X

My lovely friend, Jessica, lent me her P90X Extreme Home Fitness program (retail price: $140.00). The program consists of 12 workout DVDs (plus 1 DVD with 2 bonus 30 minute cardio workouts). It also comes with a nutrition guide but that really didn't interest me (to be clear: nutrition is super important to fitness, but I've got my own thing going).

There are 3 basic plans that Tony Horton (the instructor) suggests that you can create with the 12 DVDs.

1. P90X Classic (suggested for men)
2. P90X Lean (suggested for women)
3. P90X Doubles (has extra cardio)

Well, I didn't like any of those programs, so I've created my own:

P90X LIA (Lite with Increased Aerobics)

M: 30 minutes P90X Chest + Back, 30 minutes P90X Kempo

T: 60 minutes cardio

W: 30 minutes P90X Legs + Back, 30 minutes P90X Kempo

Th: 60 minutes cardio

F: 30 minutes P90X Core Synergistics, 30 minutes P90X Kempo

SN: 60 minutes cardio

Totals: 1.5 hrs strength training, 4.5 hrs cardio per week

I will do 10 reps of each strength training move (push up, pull up (modified), etc) for the first 3 week period, then add more reps as needed. For the fourth week, I will swap out some of the strength training with Yoga* or the P90X X Strength DVD.

And it all begins TODAY!

* Tony babbles non stop on all the DVDs, and the ones that do NOT have a CUE/MUSIC feature (basically, you only hear him when he is about to cue) like the P90X Yoga and the 2 bonus workouts are useless to me.

Sunday, May 1, 2011

Spice It Up! Part 3 of 3

While technically, not a herb or spice, Wheat Germ, does fall under the minimal calories. carbohydrate added vs. high nutritional benefits umbrella, so I am including it in the experiment.

Experiment #3: Wheat Germ

Today, I added 1 Tablespoon of Wheat Germ to my morning smoothie, it added 25 calories and a nominal amount of carbohydrates but added all sorts of good nutrients and minerals, including Vitamin E, folate (folic acid), phosphorus, thiamin, zinc and magnesium, as well as essential fatty acids and fatty alcohols.

Smoothie Recipe:
1 Tbsp Wheat Germ
140g Frozen Cherries
8 oz plain soy milk
113g plain Greek yogurt
2 Tbsp Unsweetened cocoa
2 Tbsp Cinnamon
5 ice cubes

And it tasted just as good as usual.