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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...

3.31.2010

Good News + Bad News + Bad News = Good day?

Good News # 1. Okay, today I woke up with the energy that I have been wanting. I haven't been lacking energy really but I just felt good waking up. Every day at school I go through with the kids what will be taking place for the day and try to start the school day out on a positive note. I've hit some obstacles today though. The good news was that I was ready to face the day with loads of energy.

Bad news # 1. We play basketball at a local church. For myself, and a few other guys, this has turned into an awesome opportunity to mentor a couple teenagers. Even if it is just showing them some respect, having a positive relationship, and/or listening to their stories - it pays huge dividends in their lives. On the front page of the newspaper last night were two of the guys that come play basketball regularly with us. They had been arrested for being a part of a theft ring (some 14 diff. reports of stealing). Talk about a downer. These things happen and you move forward from them, but it is never fun going through them. So, that was a bit disheartening.

Bad news # 2. It is now known at the school that I work at that I will not be teaching there next year. I will be going full time at the church that I also work at. That is good news but since I told the school the news - sometimes I feel out of the loop now. It is a wonderful school and I have been very blessed by this school - so if any of you from the school are reading this...you are a blessing to me and my wife. I just feel out of the loop sometimes and that can be frustrating.

Good Day? With all of that being said, how can this still be a good day? I've had ups and downs and it's not even 9:00am. Well, I'm not one to stay in a down mood. To be honest, being upset is boring and takes too much energy. Why wouldn't I rather go work out and use my energy instead of moping around. My ankle is feeling good, I'm going to get a gym workout in today, and will shoot some hoops at the gym too. That is always a mood lifter. Despite the amount of downers and obstacles that jump up and show their ugly face -- I can always think of something that is better. Today will be a good day.

Don't forget that I have a GIVEAWAY going on. I hit 200 miles and now I am giving away something for all of my hard work! Check out the Post here and join the giveaway for Free!

3.29.2010

I HIT 200 MILES - Let's Do a GIVEAWAY!!

Today I hit the 200 Mile Marker!!!! It has been a tough last 10 miles but I made it today. With 200 miles behind me -- It's time for the 200 MILE GIVEAWAY! If you look on the right side of my blog you will see the remaining miles left on the 1,010 goal along with the current month's goals and successes.


For the giveaway: Here are the options for the prize that you can choose! They are not large items -- the last one might be bigger though! Prizes will most likely come from WalMart.

The Giveaway will end on Friday April 2nd, 2010.


GIVEAWAY PRIZE OPTIONS: (Choice of ONE)

1. Talking Pedometer (brand new).

2. $15.00 gift card from Walmart.


Each gift is around 15 - 20 bucks. If you win then you get to choose one from the list. There are multiple ways to enter into the giveaway.

Here's how to enter:

You must leave your Name and Email Address in a Comment to enter drawing. (ex: thetrickshot at hotmail dot com)

Post a new comment with each entry that you do.


1. Tweet this post with link. (I will need your Twitter name) - mine is MistrTyler

2. Mention this giveaway with link in blog posting ---- BE SURE TO COMMENT with A LINK TO YOUR BLOG POSTING

3. Become a follower of this blog if you are not already - if you are, just let me know that you are.

4. Comment on this Post telling me which post has been your favorite so far this year.

5. Refer a friend to this giveaway and have them tell me -- you will get another entry.


Each thing that you do will equal one entry. You can have a total of five entries into the giveaway easily.

This is an awesome way for you to receive something for free and have me do all of the hard work! :) I don't mind shipping internationally.

Thanks and I hope you win!


~Seth

3.28.2010

Push Up until You can't Push Up No More














I had been thinking about it for a week now but had not done it until tonight. I wanted to see how many push-ups that I could do in a row. I did that tonight to the point of muscle failure. I know that a couple of my readers may not agree with muscle failure, and the technique is controversial, but what I wanted is to do as many push-ups as I could until I couldn't do any more.

My results

Push-ups in a row: 31

Total number of
push-ups: 65

Did I try 66? Yes, couldn't do it. I tried stopping at 64 but my wife said, "One more!"

Here's some pics of my Push-up Party.









I was really appreciative that my wife said I could do one more. I didn't think I had it in me but she gave me enough motivation. With that said...I want to give you that same support that she gave me. If you are in need of some motivation - hit me up with your email and I'll try to send something out to you every now and then.

Have you ever had that time when someone pushed you to do more than you thought you could?

3.27.2010

Pilates Pictures...Or... Pilates Attempt Pictures

I told you all yesterday that I was going to try Pilates last night - and I did. I had my wife take pictures of my attempt at Pilates and it turned out to be a lot of fun to take pictures during some of the exercises. I'm not posting it -- but the egg roll was Hilarious! I hope you enjoy my attempt at Pilates. I like trying these new things -- What's next to try...hmmm? We'll see. No new news on the healing fracture; still fractured. Enjoy the pictures.








3.26.2010

BMHW Challenge Giveaway Winner & another Pic

I am seriously motivated to keep on with bettering myself. I'm not sure what it is but something clicked and I want to try new things and to push forward even harder. I can picture my body taking shape physically and that is some of the motivation I know. I took some progress pictures, as I do every two weeks, and badly want to put them up here but will not until school is out. I have my shirt off in them and I'm not sure how many of my kids read this blog and the thought of me with my shirt off is not something I want them thinking about while at school.

I will however give you another pic that I found on my computer as a Before picture. I'm going to be changing the "My Pictures" page up soon so that it is more organized and cleaner.

Now to the important stuff. The winner for the Blogger-Made Home Workout Challenge is...



Congratulations Gokey! If you are Gokey and want to receive your prize - be sure to return the email that I send you. I know that you have another name and I will look back to get it - but Gokey works for now.

Ankle News:

The ankle seems to be doing just fine. It is still bruised and fat, but I do have a little more mobility in it. It is actually the fibula bone that is fractured. I continue to walk on it daily with the boot and the boot has been so supportive. I've been wearing the pedometer that last few days; yesterday and today's distances have been 2 + miles. I'm happy about that. It's holding up well I do believe.

Workout:

Yesterday I tried Yoga for the first time and someone told me not too. They did tell me to try Pilates. My wife does Pilates every so often and so I thought that I would give that a try tonight. It will be interesting to see how that works out. I'll tell you about it tomorrow.


Now that I am picking up some miles --- that 200 mile giveaway is right around the corner. There are so
me good prizes that will be given away - be sure to stick around to find out.


What do you do when you hit a wall with workouts and/or weight loss?

3.25.2010

Little by little, inch by inch & YOGA attempt #1

Aside from teaching my normal middle school classes, I also teach computer typing classes. A couple of my girls in the third grade asked if I wanted to hear a song that they had learned and I, of course, said yes. I really liked the message that the song had.

Little by little, inch by inch
by the yard - it's hard, by the inch - what a cinch
never stare up the stairs, just step up the steps
little by little, inch by inch


Obviously - little by little is about the way that I am moving - slowly, but the message is a lot cooler than that. I keep thinking about what I am not able to do right now (running, basketball, simple normal walking, etc), but when I focus on what I can't do it takes away from the things I can do. I like the line, "never stare up the stairs, just step up the steps". There was more to the song but those simple lines opened my eyes to what I was missing. I think I was kind of in a funk yesterday but that line brought me right out.

I had a really good workout today and I tried something new, but I will get to the new thing later.

Workout

My workout started with me shooting 100 free throws. I made 70 out of those 100. I had decided that any of the free throws that I missed I would have to do a push-up for each miss in return. That means that I missed 30 free throws; I did 30 push-ups. I did twenty of them in a row and the remaining ten as a second set. I really think I could have made more than 70, but I got rushed off the court -- some people wanted to know if they could play full-court and I told them I was almost done. I rushed the last 5 shots...missed 4 of them. Darn kids.

Free throws: 70/100
Shoulder Press: 3 sets of 12
Mid Press: 2 sets of 10
Butterfly press: 2 sets of 10
Lat Pulldowns: 2 sets of 10
Low Row: 2 sets of 10
Push-ups: 30
Jump-Rope:2 sets of 20 sec. fast (one leg)
Leg raises: 2 sets of 30 second holds
Tricep Dips: 2 sets of 8


Walking Today: 2.33 miles...(So happy for the boot rather than crutches)

Food

My wife was craving Chinese tonight -- she never wants Chinese so I thought that I could find something that was halfway healthy. We checked out the menu for a good 5-10 minutes and I decided on the chicken and broccoli w/rice. I also got crab rangoon (sp?), one of my personal fav things.

I didn't think about it being covered in a sauce but that's okay. I ate the chicken and broccoli and little of the rice (not a huge fan of rice) and then ate too many of the crab rangoon. I don't stray from my food intake normally at all, I did for the crab rangoon. I do not eat the outer edges, just the inside goodness. It was a good meal and now I move on from the crab rangoon excess.

My First Yoga Attempt

I told my wife that she could not go into the spare room because I didn't want anyone to see me struggling to get into the downward dog position, especially with my ankle the way it is. I found an 8 minute yoga session on a free podcast on my iPod and set out to do it. I knew that there would be some poses that I could not do so I just tried to adjust the best that I could to them.

My first attempt at Yoga = failed attempt.

I was not good at it. I was trying to watch the video and focus my breathing while figuring out what the warrior pose was while trying not to put much weight on my ankle in the boot. This yoga session was targeted for weight loss and I really think that it would work, if I could do all of it.


What is one exercise or routine that you have tried and just failed at in the beginning?

3.24.2010

Ankle Pics & Measurements

Today started out to be a pretty good day. It was not bad at any time but I kind of declined in the pep category as the day progressed. School went just fine and the kids have helped me out so that I don't have to hobble around everywhere (even though I do make the occasional trips just to get some extra steps in). I've kept a pretty good attitude concerning my ankle and this obstacle but tonight it kind of hit a low. I was just bummed. On Wednesdays, I usually go and play basketball but obviously was not able too. Just so you know, I love playing basketball. With that said - it was a little hard to not get to go play basketball but I made it. I did something that proved to be equally as tiring fun - taxes. It wasn't actually that bad this year.

Ankle News: Bruising has begun

I took a couple pics of the ankle as it continues to heal. There is some bruising that is taking place now and today I felt a little pain with it. The pain came only after I woke up from a nap. I was not as careful with it when I was sleeping.
I also took a picture to show the comparison between my two ankles.

Measurements

I have never taken measurements and I kind of wish that I had when I was at my biggest. Little did I know that I would want them later on down the road. I had my wife do the measurements for me; these are not all of the measurements but all that I really cared to do.

Right Arm: 15 inches (this was with arm in flex position but not flexed)
Left Arm: 14 3/4 inches (arm in flex position but not flexed)
Chest: 45 inches (measurement taken over the nipples and evenly back)
Waist: 41 inches (measurement taken over the belly button and evenly back)

To be honest, I don't know what is good and don't have any importance set on these measurements except that I was bored and decided to take them.


Thanks to all of you for all of your support! You guys have been awesome!

I will be doing my BMHW Challenge Giveaway drawing tomorrow. I'm sorry I didn't get that done on Monday but it will be up tomorrow, Thursday.

I will be having a 200 mile giveaway probably next week; as soon as I hit 200 miles for the year. I was hoping to have that this week but I'll get it next week.


How do you keep yourself accountable?

3.23.2010

More Comparison Pics & Busted Ankle Workout

So, today I wanted to post up some of my progress pictures over my journey. The picture in the blue shirt was taken as a school picture my first year of teaching (Oct or Nov 08), the second picture in teh red was taken this school year (Oct or Nov 09), and the pic in the white was taken tonight (March 23, '10).

I try not to be vain and that is not why I am posting these but as a constant reminder of how uncomfortable I look as a bigger person. It is no wonder that I got out of breath so fast. The thing that really gets me is that I thought that I felt Good then! I didn't push myself other than basketball twice a week - and at that I was dog tired after a couple pick up games. I enjoy seeing the progress and hope that you all can be inspired by a small success over here at 1010in2010. I will try not to post any more comparison pics b/c I do not want this to annoy anyone with pics of myself.

On to other news; my ankle is still the same.

I know that is not new news but there are some things that are weird about it. I don't feel any pain with it - if I do, it isn't much. I thought fractures and such were suppose to be painful. I have not had to take any pain pills except for the night it happened and this morning I had a headache, which I associate with the "no movement" sleeping I have to do to protect the ankle.

More news: Busted Ankle Workout

I took advantage of the community center that we have here in our town. The gym is free for community members to use. I have used it before but wanted to make it known that we don't need the gym to get workouts in - especially for us cheapskates. It is not much but it does serve its purpose. Since I have an obstacle in my way; I'm changing my routine up to get past the obstacle. I want to come back from this stronger and harder in every other area so that I don't miss a beat. All of my full body workouts were done one-legged (push-ups and free throws).
  • 3 sets of 10 push-ups (one set explosive, one set round-the-clock, one set normal)
  • 3 sets of 20 grabs rope climber crunches (10 grabs per side)
  • 3 sets of 8 Mid-press Rows
  • 3 sets of 10 butterfly press (name?)
  • 3 sets of 8 Mid-Press (upright bench)
  • 2 sets 10 shoulder press
  • 50 Made Free Throws (lots of walking to get missed shots...well, hobbling)
  • 1.04 miles walking. (I've capped it off there today, I was at .84 miles after work but I forgot the pedometer when I went to the gym - I did quite a bit of walking at the gym.)


What do you consider as your Greatest Success?

3.22.2010

The Broken Ankle Results are IN.

If you have not been to my blog before, my goal is to run/jog/walk (recorded only during workouts) 1,010 miles in the year of 2010. Everything was going really well until last night. I was playing basketball as I do twice a week and went up for a rebound ---what goes up must come down. I landed on two different feet of two different people and my foot just started rolling around trying to find the safety of the floor. I felt something roll around inside, or over my ankle (tendon maybe), as I landed and then a POP! Well, that pop was...

...a chip fracture of a bone.
It is on the Fibula bone on the inside lower part of my ankle. It looked rather long to me but the doctor said that the location of the fracture is pretty good. She said that it would heal pretty well and then proceeded to put my foot in a walking boot. I'm not sure of the technical name for the shoe -- but it goes up to a couple inches below my knee and helps me walk (so no more crutches).

I look really awkward walking now and will have to wear this thing for a couple weeks.

I took today off from working out but have been thinking of some ways that I can reach my goal. Here are some of my ideas:

  • I will continue to do home workouts (I can still do squats being that I do not have to move my feet; push-ups will have to be one legged; I will make this work)
  • I am thinking about putting my pedometer on during the day as my foot will continue to be healing so that I do not get way far behind on my goal. What do you guys think about this - is that cheating??
  • I will eat the same way that I have been. I have noticed though today that I have been hungry and have craved foods outside of my approving. I did not give in to the Pizza Hut or the Taco Bell that I craved.

This is where I am at. I don't like this position but I have to deal and make the best of this.

I will take any and all suggestions to help me continue going strong on this journey.

3.21.2010

BMHW challenge - day 7 & a broken ankle


Okay - I do not know if it is broken but it is not good. I was playing basketball as I normally do on Sunday nights and I was fighting for a rebound. I'm not tall but I have found myself jumping higher than I use too. I think it is about as high as it was in high school --- which I am pretty stoked about. I landed on two different feet with my one feet. My ankle/foot kind of just skipped over both feet and then the ground. Rolled it around two or three times I'd say. Everyone else stopped - not b/c I yelled out in pain but b/c they heard....the pop. I'm not really sure what the pop was but it didn't sound good and it ended my night of ball. It is so swollen right now - but elevated and is being iced.
My first thoughts were: (1) hospital or not? (2) my insurance sucks (3) I get to use my aflac for the first time - aflaaaac! (4) how can I still reach my goal. That was one of my mom's comments too, she was truly concerned though - that question came later. My wife put it into perspective for me though,
"It is a lesson and you need to learn from it so other people can learn with you".


What has ever gotten in the way of a goal that you tried to reach and what did you do about it?

3.20.2010

BMHW Challenge - D6 & Hectic-icity

I know that hecticicity is not a word, but I have lived by that made-up word today. Today has just come up busy for me. I typically work in the office on Saturday afternoon/evenings so that was normal but for some reason I ran out of time to do everything that I wanted to do today. To be honest - I don't feel that I even did much today but just know that it is 12:00am and I have yet to do my workout. I will not be getting cardio in tonight which will make the second time this month that I will go without cardio. I think I'm addicted to cardio work, but this home workout strength training and toning has been good for me.

I listened to the KU vs. UNI game and it was a great game. I, and this may upset some of my readers, was going for the underdogs. Here in Missouri, there are just not a lot of KU fans. In Kansas City there are quite a few (Kansas City is also a part of Kansas as well as Missouri) but other than that - not a whole lot... I don't think. I'm always game for a Huge Upset!

Here was Saturday's workout for the Blogger-Made Home Workout Challenge.

Saturday

Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)

- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.

Exercise 1 – Pike Shoulder Press (http://www.youtube.com/watch?v=UPU9rvvBfdw)
• Level 1 = 3 sets of 8 reps (1 rep equals one press)

• Level 2 = 3 sets of 10 reps (1 rep equals one press)
• Level 3 = 3 sets of 12 reps (1 rep equals one press)

Exercise 2 – Push Plank (http://www.youtube.com/watch?v=N82tfTrmo3g)
• Level 1 = 2 sets of 20 seconds (one set equals one 20 sec hold)
• Level 2 = 3 sets of 20 seconds (one set equals one 20 sec hold)
• Level 3 = 3 sets of 30 seconds (one set equals one 30 sec hold)

Exercise 3 – Side Lunge (http://www.youtube.com/watch?v=tH-GXaIB8qA)
• Level 1 = 3 sets of 8 lunges per leg (one rep equals 1 lunge)
• Level 2 = 3 sets of 12 lunges per leg (one rep equals 1 lunge)
• Level 3 = 3 sets of 15 lunges per leg (one rep equals 1 lunge)

Exercises 4 – Modified Situps (http://www.youtube.com/watch?v=_HPfXutjB1s)
• Level 1 = 2 sets of 8 reps. (1 rep equals one situp)
• Level 2 = 3 sets of 8 reps. (1 rep equals one situp)
• Level 3 = 3 sets of 12 reps. (1 rep equals one situp)

Exercise 5 –Pushups (http://www.youtube.com/watch?v=Km1v-jbeNsw)
• Level 1 = 2 sets of 10 (one rep equals 1 pushup)
• Level 2 = 3 sets of 8 (one rep equals 1 pushup)
• Level 3 = 3 sets of 10 (one rep equals 1 pushup)

Exercise 6 – Standing Lunges (http://www.youtube.com/watch?v=Xq2pr69H1sU)
• Level 1 = 3 sets of 5 per leg (one rep equals one lunge)
• Level 2 = 3 sets of 8 per leg (one rep equals one lunge)
• Level 3 = 3 sets of 10 per leg (one rep equals one lunge)

Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
• Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
• Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
• Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)

- Stretch -


At what point did you realize that you wanted to change?

3.19.2010

BMHW Challenge - D5 & A Nice Date

I'm getting ready to go workout but first wanted to get this post out. It is really nice being able to post daily - keeps me accountable.

My wife and I made it out tonight on a date. It had been a while b/c of busy schedules or something so it was good to get out. We went to Applebee's and to the movies and watched The Bounty Hunter.

I was craving some shrimp (and really don't know nutritional value of shrimp) so I got the Grilled Shrimp & Citrus rice. Yeah...Citrus + Rice = gross. I got some cole slaw instead of the citrus rice. The rice had mandarin oranges, pineapple, and something else...did I say gross yet? Overall, besides the rice, the meal was good. I took a picture but I don't have my phone near me so we'll go without right now. The shrimp hit the spot.

The movie was pretty funny. I love going into movies having no idea of what is about and being pleasantly surprised. I had a small popcorn there (no butter) and a water.

It was a good date and was fun to get out with my wife. The weather was great today and now they are expecting snow tomorrow. Ahh.

Friday

Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)

- Stretch -

30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.

Exercise 1 – V-Situps (http://www.youtube.com/watch?v=rRMl9YS7si4)
· Level 1 = 3 sets of 8 reps (1 rep equals one situps)
· Level 2 = 3 sets of 10 reps (1 rep equals one situps)
· Level 3 = 3 sets of 12 reps (1 rep equals one situps)

Exercise 2 – Side Plank (http://www.youtube.com/watch?v=Tm1QxM9lehY)
· Level 1 = 2 sets of 20 sec hold (one set equals one 20 sec hold)
· Level 2 = 3 sets of 20 sec hold (one set equals one 20 sec hold)
· Level 3 = 3 sets of 30 sec hold (one set equals one 30 sec hold)

Exercise 3 – Sumo Squats (http://www.youtube.com/watch?v=jbA8akeUmpo)
· Level 1 = 3 sets of 8 seconds (one rep equals 1 squat)
· Level 2 = 3 sets of 12 seconds (one rep equals 1 squat)
· Level 3 = 3 sets of 15 seconds (one rep equals 1 squat)

Exercises 4 – Alternating Superman Arm/Leg Lifts (http://www.youtube.com/watch?v=F2vQB09nggs)
· Level 1 = 2 sets of 8 reps per side. (1 rep equals one arm & leg lift)
· Level 2 = 3 sets of 8 reps per side. (1 rep equals one arm & leg lift)
· Level 3 = 3 sets of 12 reps per side. (1 rep equals one arm & leg lift)

Exercise 5 – Explosive Pushups (http://www.youtube.com/watch?v=R7ZfwgZJMMc)
· Level 1 = 2 sets of 10 (one rep equals 1 pushup)
· Level 2 = 3 sets of 8 (one rep equals 1 pushup)
· Level 3 = 3 sets of 10 (one rep equals 1 pushup)

Exercise 6 – Side Lying Leg Raises (http://www.youtube.com/watch?v=CWiY9a6rPcU)
· Level 1 = 3 sets of 8 per leg (one rep equals one leg raise)
· Level 2 = 3 sets of 10 per leg (one rep equals one leg raise)
· Level 3 = 3 sets of 12 per leg (one rep equals one leg raise)

Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
· Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
· Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
· Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)

- Stretch -


I am off to get the workout done. I will be watching some of this awesome tournament! There have been so many good games so far. Mizzou won today just so you all know.

What is the One Thing you are most looking forward too once your goal is hit?

3.18.2010

BMHW Challenge - D4 & Compliments

I went to a sports banquet tonight for the kids that I teach. I teach at a small private school for those of you that don't know and that group of students, parents, administration, and faculty is such a tight knit group. I am amazed at how awesome that school is.

They had a dinner - potluck style - and I had to pick through what I wanted to eat. I had...

Chicken and Rice mix, green beans, peas, salad, a bite of some "taco mix?". I had a couple pepperoni slices (sodium I know). I typically don't drink any soda besides my daily 12 oz Sprite but I did have Diet A&W Root beer.

The compliment came later when the banquet was over. A parent came to me and said, "You have lost so much weight!". Now, I'm not that good at taking compliments - I say thank you and move on. But, in all honesty - I love the compliments. I feel a little weird about that but I think that we all deserve encouragement and need that to be successful.


Thursday

Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)

- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.

Exercise 1 – Oblique Twists (http://www.youtube.com/watch?v=I5YbtdqK6g0)
· Level 1 = 3 sets of 8 reps (1 rep equals twist, twist, one; twist, twist, two)
· Level 2 = 3 sets of 10 reps (1 rep equals twist, twist, one; twist, twist, two)
· Level 3 = 3 sets of 12 reps (1 rep equals twist, twist, one; twist, twist, two)

Exercise 2 – Decline Pushups (http://www.youtube.com/watch?v=mKrao591LBU)
· Level 1 = 2 sets of 8 (one set equals one pushup)
· Level 2 = 3 sets of 8 (one set equals one pushup)
· Level 3 = 3 sets of 10 (one set equals one pushup

Exercise 3 – Flutter Kicks (http://www.youtube.com/watch?v=t_ONDu5SL30)
· Level 1 = 3 sets of 15 seconds (one set is one 15 sec. hold)
· Level 2 = 3 sets of 20 seconds (one set is one 20 sec. hold)
· Level 3 = 3 sets of 25 seconds (one set is one 25 sec. hold)

Exercises 4 – Calf Raises (http://www.youtube.com/watch?v=HhPXovWExco)
· Level 1 = 3 sets of 20. (1 rep equals one calf raise)
· Level 2 = 3 sets of 25. (1 rep equals one calf raise)
· Level 3 = 3 sets of 30. (1 rep equals one calf raise)

Exercise 5 – Dirty Dogs (http://www.youtube.com/watch?v=QxYSX3XEmQE)
· Level 1 = 2 sets of 10 lifts per leg
· Level 2 = 3 sets of 8 lifts per leg.
· Level 3 = 3 sets of 10 lifts per leg.

Exercise 6 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
· Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
· Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
· Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)

-Stretch-


If you are participating in the Challenge - keep coming back to let us know how you are doing. Your success is continuous motivation for the rest of us!

What is one thing that you never want to go back to?

3.17.2010

BMHW Challenge - Day 3

I have yet to do today's workout. It will be done though. I have basketball tonight at 9:00pm Central time and will be following that with my workout. I did not want to be too tired before I even get to play any ball.

I will go ahead and post the workout for everyone else to see and to have those participating a chance to post their comments, how they did, and what they did.

Today has been a packed day with all kinds of things. I went to work, came home and picked up the wife, went to the thrift store, got a hair cut, ate dinner, and now am making sure that I get this blog up and create tomorrow's workout.

BTW - those of you that have been commenting have been doing great with this challenge! I'm glad that it is challenging you, as it is meant too.

I have been very motivated to finishing these workouts at full intensity because I know that you all are doing it as well. It is great to be able to do this with other people and have learned a lot already from creating the workouts. Let me tell you, it is kind of nerve-wracking figuring these things out.

What is your motivation to finishing your workouts whether it is with this challenge or your own creations?



Wednesday

Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)

- Stretch -

30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.


Exercise 1 – Dive Bomber Pushups (http://www.youtube.com/watch?v=ttk8RdiIHzA)

• Level 1 = 3 sets of 4 reps (1 rep equals dive and return)
• Level 2 = 3 sets of 6 reps (1 rep equals dive and return)
• Level 3 = 3 sets of 8 reps (1 rep equals dive and return)

Exercise 2 – Dot Drills (http://www.youtube.com/watch?v=PR7s4nXtWSw)

• Level 1 = 1 sets of drill (one set equals one drill)
• Level 2 = 2 sets of drill (one set equals one drill)
Drill is done with five spots on floor. There are multiple forms that create ONE set.
o Hopscotch form 1
o One foot hop form 2
o Opposite foot hop form 3
o Two foot hop form 4
o Hopscotch form 5
o End of drill, end of set.

Exercise 3 – Reverse Crunch (http://www.youtube.com/watch?v=tWKCeYRs2R0)

• Level 1 = 2 sets of 12 seconds (one rep is one crunch)
• Level 2 = 3 sets of 10 seconds (one rep is one crunch)
• Level 3 = 3 sets of 15 seconds (one rep is one crunch)

Exercises 4 – Walking Lunges (http://www.youtube.com/watch?v=YYWhkctnP2o)

• Level 1 = 3 sets of 8. (1 rep equals one lunge per leg)
• Level 2 = 3 sets of 10. (1 rep equals one lunge per leg)
• Level 3 = 3 sets of 12. (1 rep equals one lunge per leg)

Exercise 5 – Trunk Extensions (http://www.youtube.com/watch?v=88VCKD7jxzU)

• Level 1 = 3 sets of 10 (1 rep equals one lift)
• Level 2 = 3 sets of 15. (1 rep equals one lift)
• Level 3 = 3 sets of 20. (1 rep equals one lift)

Exercise 6 – Burpees (http://www.youtube.com/watch?v=W5oXadjFAlQ)

• Level 1 = 3 sets of 8 (1 rep equals squat, pushup, jump)
• Level 2 = 3 sets of 12 (1 rep equals squat, pushup, jump)
• Level 3 = 3 sets of 14 (1 rep equals squat, pushup, jump)

Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)

• Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
• Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
• Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -




If you are new to 1010in2010 and want to join this challenge. There are still four workouts left to do still. Be sure to comment letting us know how you are doing and that you are doing it with us. Comment with your Email so that you can receive the workout so that you can receive the next day's workout the night before!

3.16.2010

BMHW Challenge - Day 2

Oh My Goodness!! That was a TOUGH workout...for me anyways. I think I had to push myself even harder than yesterday.This is the order that I completed the workout for Tuesday.

30 Min Cardio = 2.37 miles ------- 1 Mile Starter = 10:33
Rope Climbing - Level 3

Mountain Climbers - Level 2

Chair Squats - Level 3

Jumping Jacks - Level 3
Triceps Dips - Level 3
Leg Lift Abs - Level 1

Wall Sits - Level 3


I really hope that this challenged you all b/c I know that it did for me. As we speak - my wife is making a recipe out of the Biggest Loser cookbook and it smells delicious. I wish that I had some awesome words to add to this post but I just can't think of anything; I just feel so exhausted tired from the workout that I should probably give my brain a rest for a minute or two.

For those of you that are doing these workouts with me, do not get overwhelmed with the workouts but keep with it. You can do this! Thanks so much for doing this with me.

If you Are Participating - Comment Below letting us know how You Did.

Tuesday

Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)

- Stretch -

30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder. I have added a couple more exercises on today’s workout. I want to make sure that everyone is challenged. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.


Exercise 1 – Rope Climbing Crunches (http://www.youtube.com/watch?v=YLyAcERFQHQ)

• Level 1 = 3 sets of 10 reps (reach, reach, 1; reach, reach, 2; reach, reach, 3)
• Level 2 = 3 sets of 12 reps (reach, reach, 1; reach, reach, 2; reach, reach, 3)
• Level 3 = 3 sets of 16 reps (reach, reach, 1; reach, reach, 2; reach, reach, 3)

Exercise 2 – Chair Squats (http://www.youtube.com/watch?v=g5DAGZRhKTQ)

• Level 1 = 2 sets of 12 (one rep equals one squat)
• Level 2 = 3 sets of 12 (one rep equals one squat)
• Level 3 = 3 sets of 15 (one rep equals one squat)

Exercise 3 – Mountain Climbers exercise (http://www.youtube.com/watch?v=KI8u58hPam4)

• Level 1 = 3 sets of 20 seconds (one set is 20 sec. nonstop)
• Level 2 = 3 sets of 30 seconds (one set is 30 sec. nonstop)
• Level 3 = 3 sets of 40 seconds (one set is 40 sec. nonstop)

Exercises 4 – Leg lift Abs Exercise (http://www.youtube.com/watch?v=0VTU1jVkCMg)

• Level 1 = 3 sets of 8. (1 rep equals one lift and extension)
• Level 2 = 3 sets of 12. (1 rep equals one lift and extension)
• Level 3 = 3 sets of 16. (1 rep equals one lift and extension)

Exercise 5 – Jumping Jacks (http://www.youtube.com/watch?v=dmYwZH_BNd0)

• Level 1 = 4 sets of 10 (1 rep equals from start to finish)
• Level 2 = 4 sets of 15. (1 rep equals from start to finish)
• Level 3 = 4 sets of 20. (1 rep equals from start to finish)

Exercise 6 – Triceps Dips (http://www.youtube.com/watch?v=TyYntHCL5lY)

• Level 1 = 3 sets of 8 (1 rep equals one dip)
• Level 2 = 3 sets of 12 (1 rep equals one dip)
• Level 3 = 3 sets of 14 (1 rep equals one dip)

Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)

• Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
• Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
• Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -



If You would like to join in with the remaining 5 workouts -- Comment Below with your Email!


3.15.2010

Blogger-Made Home Workout Challenge - Day 1

Today was the first day of the Blogger-Made Home Workout Challenge. I was nervous about how or at what intensity the workouts would be done at but after doing the workouts - I felt that I had a really good workout. I did the workout at Level 3 for each exercise which immediately followed the 30 minutes of cardio. Can you see how drenched my shirt was after the workout. I really felt like it was one of the best workouts I've had yet this year. I still will hit the treadmill later tonight b/c I am not satisfied with that distance (I still am working towards my goal of 1,010 miles for the year - only twenty something away from 200 for the year thus far).

Below is the workout for Day 1 of the Home Workout Challenge. If you are participating - be sure to post below letting us know your thoughts and how you did with the workout!





Monday

Formula for max heart rate: (208 – (.7 * age))

Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)

- Stretch -

30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss.

Exercise 1 – Side Plank Upper Body Twist (http://www.youtube.com/watch?v=SeK3I45rx7E)

· Level 1 = 3 sets of 8 reps (one rep equals from start to finish of twist)

· Level 2 = 3 sets of 10 reps (one rep equals from start to finish of twist)

· Level 3 = 3 sets of 12 reps (one rep equals from start to finish of twist)

Exercise 2 – Jump Lunge Squats (http://www.youtube.com/watch?v=a7Gld30m53o)

· Level 1 = 2 sets of 8 (one rep equals one lunge per leg)

· Level 2 = 2 sets of 10 (one rep equals one lunge per leg)

· Level 3 = 3 sets of 8 (one rep equals one lunge per leg)

Exercise 3 – Round the Clock Pushups (http://www.youtube.com/watch?v=QjOPuUUqrvo)

· Level 1 = Knees on Ground pushup after every third hour. 3 sets. (one set equals one time around the clock)

· Level 2 = Full pushup at every third hour of clock. 3 sets (one set equals one time around the clock)

· Level 3 = Full pushups at every hour of clock. 3 sets (one set equals one time around the clock)

Exercise 4 – Plank (http://www.youtube.com/watch?v=MHQmRINu4jU)

· Level 1 = hold plank for 20 seconds. 2 sets (one set equals 20 sec. hold)

· Level 2 = hold plank for 25 seconds. 3 sets (one set equals 25 sec. hold)

· Level 3 = hold plank for 30 seconds. 3 sets (one set equals 30 sec. hold)

Exercise 5 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)

· Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)

· Level 2 = hold sit for 35 seconds. 3 sets (one set equals 35 sec. hold)

· Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)

- Stretch -



If you would like to jump in the week's challenge...post your email below in a comment!

3.11.2010

Blogger-Made Home Workout Challenge

You will have to forgive my weak attempt at looking fierce and strong on the treadmill. Ha. My wife snapped it a couple weeks ago while on the treadmill.

In my attempt to have you all create my home workout for one week - I had the idea of challenging you all to do it with me. I've been given some really good ideas for exercises to perform and have some ideas of my own. Do you think you have it in you to try this challenge?

The Blogger-Made Home Workout Challenge will start on Monday. The workouts will be listed by days with your choice of day for one to two rest days (not sure yet - suggestions?). The workouts will be sent via email the night before for the next day's workout. It will go from Monday to Sunday.

The idea is that we can workout without having to spend money all of the time. We use what we have in front of us and make due with what we have. Life can be hard sometimes and we don't always have the luxury of time to make it to the gym. If right now you do not have a membership to a gym - this is perfect for you. It should not take much time and I hope it pushes your body's limits and imagination. Exercise instructions will be given in the email - hopefully along w/a picture or link to further explain if questions remain.

This challenge will cost no money and all that participate will be entered into a drawing to win a $15.00 Walmart gift card. If you are out of the U.S. - we will figure something out around the same value for you to receive.


How to join this Blogger-Made Home Workout Challenge: (two things)

1. Comment below giving your email address (for ex: thetrickshot at hotmail dot com)

2. Link this Post to your Blog. (comment letting me know that you have done with a link back to yours)


Extra entry for tweeting this challenge - comment letting me know that you have done so.

@MistrTyler


I challenged you to challenge me - I have now returned the favor.

Get off of the couch and lift the couch!



3.10.2010

Updated Photos & A Workout Created by You!

I wanted to thank everyone for the kind words and all of the prayers that you offered in regard to the passing of my grandmother. Thanks so much!

I have really taken to this idea of taking pictures of my workouts, food, and just life. I wanted to share some more pictures of what my workouts consist of and a little of my life. One of those pictures is of me lifting the couch for a workout – suggested by Jeremy from Stellar Path. It was not as hard as it looks as it has a pivoting point with the back legs of the couch.

My wife and I made some homemade pizza tonight. I saw a recipe on a blog (I read lots of blogs) and forgot what the recipe said. We improvised and went to the produce isle at the store for some pizza toppings. I had little sauce, little cheese, green peppers, onions, mushrooms, and turkey bacon. We wanted to add some meat and I did remember that they used turkey pepperoni but the local store had none; we used turkey bacon. The pizza was really good and did not sit heavy. I would have rather had whole wheat dough though. I couldn’t find any. Any help with that?

I was looking forward to running at the park but then remembered that I have basketball tonight and thought I keep myself fresh for ball. The weather was so nice though I could not pass it up. I asked my wife if she wanted to take a walk at the park and of course she said yes. We didn’t get a long walk in b/c of some storms coming in but it was nice to include her in my workouts and have fun. She took some pictures of me today that I want to include.

CLICK HERE TO SEE SOME MORE OF MY COMPARISON PICTURES!!

On a different note --- it is time for you to create my next week’s resistance workout. I will attempt to do what you all tell me to for my workouts. I am leaving it up to you and am willing to try anything. I will continue to do my cardio either outside or on my treadmill but would like for you all to create my body resistance workout. As you can see from some of my workouts…I’m open to anything.


Leave a Comment posting your idea for a workout that you want me to do for one day. I will group the workouts together and take pictures of me doing those workouts. I will give you and your blog a shout-out in the process with a link back to your blog. Get challenging too – I want to challenge myself.