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.

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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 -

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

Home Workout Photos and a Sad Day

I got a call about 2:00am this morning letting me know that my grandmother passed away. We did know that it would happen soon but it still isn't easy. She was a goofy, fun loving person but she was ready to move on. She was 92 years old.

I didn't get much sleep after that and was dragging all day long. I came home and took a nap hoping to get some much needed rest and energy and it was awesome. I slept so well after teaching today. I woke up and my wife said, "let's do Subway tonight"; good idea! We did Subway and I don't remember the last time it tasted so good. We ate it while watching the Biggest Loser. I have to admit that I have been going for the underdog black team to lose the most weight because they have lots going against them. It's always fun to watch and it's inspiring to me.

I took some photos of one of my home workouts today. I thought they looked pretty cool. Who knew that a chair and my weight would work as an effective workout?!

Chair dips = 3 sets of 12 dips

Inclined Pushups = 2 sets of 15

Chair lifts = 3 sets of 20

Chair squats = 3 sets of 12


1 MILER ATTEMPT # 2 -- 10 min 52 sec. (lap 1 on pic)

That's cutting 30 seconds off of my last attempt!

Check my other successes here!

Calories: 1739 cal.

Workout: 1.52 miles

How Much is Mental?

My wife and I were talking tonight about weight loss and working out in general. I know that I sound like a broken record saying, "You can control two things - what you put into your body and how much activity you do", but I do believe it to be true.

I use to want both of us to live a healthier (and still do) lifestyle but failed to take on any kind of leadership or set any type of example. I would get upset when things did not get done in that area of life but now have come to realize that it has to be done for that person. The way that I do things is not for everyone to do the same way. Working out and eating right is for that person to do on their own, in their own time. I've gone away from talking about me and my wife and have moved into the general audience.

How much of this lifestyle change is mental?

I think that I have been blessed with the ability to focus but what about the person that struggles with it. Is it their body that prevents them, financial reasons, or simply a mental level that one has to get too before reaching that point of conviction to live a healthier lifestyle?

I have decided to take on those three aspects for the next two weeks to find an answer; this will not be the only answer. This is how I will do it.

1. I will push my workouts harder these weeks.

2. With the exception of my treadmill, I will not use any local gyms, membership, or outside equipment that requires money. I will use things around my apartment and will add full body resistance workouts.

3. I will post my thoughts about my cardio and resistance workouts.

This may not be scientific but it will be interesting to see what comes as a result if anything.


Calories: 2235 cal.

Workout: 3.14 miles

Attempt a 5k Every Week

My workout just got finished and I'm drinking my post-workout smoothie. I am one tired person. The workout just seemed to drag on and on but let me tell you - it was working me out. I have decided to step up my workouts on the treadmill from here on out.

Yesterday, I only did 1.something on the treadmill and nothing the day before. My back has been hurting all week and I have been fighting it. That was partially the reason I did not get on the treadmill on Saturday. The February goal is 103.23 miles and it will not be hit. The average pace for the year based on 365 days for 1010 miles is 2.76-7 miles/day. That is no problem. The problem is that I took 12 days off in January and 7 so far this month. That leaves a lot of make up distance for me. I will hit the February 2.76 avg/day goal but will not hit the 103.23 miles (feb avg/day goal plus miles not done from Jan). I am hoping to make it up in March though. I am confident that I will hit the 1,010 mile goal. I'm going to be trying to finish before the year is up. I can do it.


My workout consisted of me first walking one mile. I have decided that I will make an attempt at running a 5k on the treadmill every week. Most likely on Monday or Tuesday. I want to be able to run the entire thing. Tonight after I walked the mile I began my first attempt at a 5k on the treadmill. I ran 1.5 miles at 4.5 m/h speed. Then I stopped running. That was as long as I could run but was happy with that run being that I don't run any kind of distances on purpose! I did end my session with 4.10 miles.

I do believe that the mindset and focus is definitely there and is becoming fixed or permanent. I like it.

Calories: 1865

Workout: 4.1 miles

**I am in the 800's for distance left**

Feb 16 - 19 & the 100 Mile GiVEaWAY

The GiVEaWay is over and the Winner will be announced later tonight.

Today I hit the 100 Mile Marker!!!! It was great to hit that mark and I am celebrating by doing a giveaway for you! It is an accomplishment. I have already done more excercise than I did ALL of last year. I did 5.66 miles tonight and I am one tired kid. If you look on the right side of my blog you will see the remaining miles left on the 1010 goal along with the current month's goals and successes. It is a permanent thing so it will be easier to watch.

Another change that has taken place on 1010in2010 is that there is a tracker near the top of the page counting down until my first 5k. I'm kind of pumped about it.

I will continue to make changes to this posting until the giveaway is over. My workouts will be posted below the rest of the post by date each day.

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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.

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GIVEAWAY PRIZE OPTIONS: (ONE)

1. Small 1 GB mp3 player.

2. Athletic Dri-fit style of Shorts.

3. Marshmellow style of Headphones. They go into your ear for a comfy fit.

4. $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:

Please leave your Name and Email Address in a Comment and list the entries that you've done.

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 LETTING ME KNOW YOUR NAME AND A LINK TO YOUR BLOG POSTING

3. Become a follower of this blog.

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.

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Each thing that you do will equal one entry. You can have a total of five entries into the giveaway easily. You can tweet about this posting and giveaway daily until Friday for an extra entry each day. That is a total of eight entries into the give away. That's insane!

This is an awesome way for you to receive something for free and me do all of the hard work! :) I don't mind shipping internationally as long as it does not cost more than $10.

Thanks and I hope you win!

~Seth

Workout:
02-16-2010 = 5.66
02-17-2010 = 4.45
02-18-2010 = 0.00 - very sore today for some reason...took my off day today
02-19-2010 =

February 14th & I'm thinking about a Giveaway

I'm getting close to reaching 100 miles for the year so far. I am thinking about doing some sort of giveaway every 100 miles. I'm not sure about what to give away but had the idea and thought that it was a good one. That would be ten 100 mile giveaways. Any ideas????? Help!

Food Intake:

1. 1 cup Raisin Bran Cereal
2. Coffee Frap
3. oven roasted chicken sandwich w/ cheese and mayo on whole grain
4. three boiled eggs - no yoke
5. 12 oz sprite
6. pumpkin spice latte
7. pumpkin loaf slice
8. garlic herb grilled chicken
9. steamed vegetables
10. cut pieces of potatoes in a seasoning of some sort
11. mixed berry smoothie
12. 60+ oz of water
13. white chip mac. cookie - 2

Workout: Treadmill --- 3.71 miles

Miles til Goal: 918.65

Feb 11th & one HUGE cramp!

Last night I played basketball as I do every Wednesday and Sunday night and it was a really good time. The first half of the night I did not make a single shot but made up for that the second half of the night. Since I started on the treadmill I have noticed that my energy and endurance level has gone through the roof when it comes to playing on those nights. I can play at a higher level of intensity for longer periods of time. That has been a gradual thing that has taken a while to get too -- not just this year. This year has just helped in making activity easier.

I only talk about basketball because it brings me to the subject of muscle cramps. Last night at about 2 or 3 in the morning. I woke up with a MAJOR cramp in my left calf. I usually have a pretty high tolerance for pain but that cramp woke me up and had me calling out. It woke my wife up. It was not good. It probably took 10-15 minutes for it to subside enough so that i could get back to sleep. Any quality sleep after that was in only in small increments. I'm limping around today because the muscle is still pretty tight. I doubt I'll get the miles in that I'd like to tonight. I had a cramp like this in high school during basketball practice when we were doing bleacher runs and the calf muscle was like an indention, (looked like it was sucked in to the bone), in my leg. Does not feel good at all.

So what causes muscle cramps (involuntary contraction of muscle)? I searched around for some information regarding this and this is what I found.

Muscle Cramp Causes.....Muscle Cramp Solutions
1. Dehydration ................Drink more water
2. Not enough rest ...........Take breaks to replenish and regroup
3. Over exercising............Take breaks in between
4. Vitamin Deficiency.........Vitamins and/or change of daily diet
5. Insufficient Warm up......Warm up before exercising/playing
6. Poor Circulation............Looser clothing, Do a warm-up
7. No cool-down period.......Come to a gradual close of workout

Here is a site that has some pretty good information regarding Muscle Cramps and prevention of them.

Food Intake:

1. 1 3/4 cup of Raisin Bran Cereal
2. cup of coffee
3. Banana
4. oven roasted chicken breast
5. sweet and salty peanut bar
6. last of the super bowl health snack
7. 12 oz sprite
8. white chip macadamian nut cookies (2) from Subway
9. oven roasted chicken breast salad
10. Mixed berry/Banana smoothie
11. 60 + oz of Water

Workout: Treadmill - 2 miles


Miles til Year Goal: 922.36

Feb 10th - Two a day!

I was looking at my mile tracker and realized that I am still about the same distance off pace as last month from where I should be for the year. Those missed days held me back some. Today, I am planning on getting a couple miles on the treadmill and then going to play basketball in hopes for a good workout there as well. I step on the scale every morning so that I have an idea of where my body is at. This could be a dangerous thing. As I've stated several times --- my journey to better health focuses not on what I can control and not what I can not control. Right now the focus is on the miles that I do and what I put into my body. Any form of weight loss will be the added bonus. I caught myself taking on the mindset of it being about the weight and when it is only about that -- people get discouraged quickly. If the emphasis is on the scale than I'll lose control --- if the emphasis is on what I can do each and every day in the form of what I eat and what activity I have done - that's when I have control.


Food Intake: will post on the 11th.

Workout: Basketball --- 3.96 miles total



Miles til Year Goal: 924.36