Archive for January, 2012

Determine Your Calorie Needs

Posted: January 30, 2012 in Nutrition

While back a friend of mine advised me to use the Harris Benedict Equation to determine my calorie needs.

BMR Females=655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in yrs)

BMR Males=66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in yrs)

Then determine how active you are and multiply the BMR by the factor below.

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

This will give you the calories you need to maintain weight. A pound of fat has 3,500 calories, so subtract 500 from the number you came up with and you should loose a healthy pound a week, and vise versa.

Toad in a Hole

Posted: January 28, 2012 in Uncategorized
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This is one of my kids favorites, some call it eggs in a basket. We have fun with it by cutting the hole out with cookie cutters.
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You’ll need eggs, bread, and some butter.
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Next butter the bread, and cut the the hole out with the cookie cutter.
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Throw the bread in the skillet, and crack the egg into the hole. Sprinkle with salt and pepper to taste. Cook until the egg begins to set up then turn, cook to liking. My kids like their eggs medium.
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Insanity Fit Test Number 2

Posted: January 24, 2012 in Uncategorized

I feel pretty good about my results over the past few weeks, my fit test went awesome. I thought I would loose more body fat. But I am thinking I put on some muscle mass that will increase my resting metabolism, and probably accelerate body fat loss over the next period. All and all I cannot complain about becoming more fit and loosing a bit of body fat. I’ll take it!

Fit Test
Date 2-Jan 15-Jan 5-Feb 19-Feb 3-Mar
Move Fit Test 1 Fit Test 2 Fit Test 3 Fit Test 4 Fit Test 5
Switch Kicks 122 151
Power Jacks 53 71
Power Knees 87 94
Power Jumps 56 46
Globe Jumps 6 3/4 8
Suicide Jumps 14 18
Push-Up Jacks 20 21
Low Plank Oblique 39 59
Measurements
Weight 218 214
BMI
Body Fat % 33.6 32.5
Neck 15 1/2 15
Chest 43 42
Waist 40 39
Hips 45 43
Right Thigh 29 26
Left Thigh 26 24 1/2
Right Calf 17 16
Left Calf 16 16
Right Bicep 14 13 1/2
Left Bicep 13 1/2 13 1/2
Right Forearm 12 1/4 12
Left Forearm 12 12

Insanity Fit Test Number 1

Posted: January 22, 2012 in Uncategorized

Here are the results of the first fit test for the Insanity Program. You get one minute to complete as many reps as you can on each exercise. I was actually pleased with myself, I hung with the people on video.

Fit Test
Date 2-Jan 15-Jan 5-Feb 19-Feb 3-Mar
Move Fit Test 1 Fit Test 2 Fit Test 3 Fit Test 4 Fit Test 5
Switch Kicks 122
Power Jacks  53
Power Knees  87
Power Jumps  56
Globe Jumps  6 3/4
Suicide Jumps  14
Push-Up Jacks  20
Low Plank Oblique  39
Measurements
Weight  218
BMI
Body Fat %  33.5%
Neck  15 1/2
Chest  43
Waist  40
Hips  45
Right Thigh  29
Left Thigh  26
Right Calf  17
Left Calf  16
Right Bicep  14
Left Bicep  13 1/2
Right Forearm 12 1/4
Left Forearm  12

Winter Training

Posted: January 20, 2012 in Uncategorized

Here in Tennessee it starts to get pretty cold in January, making it pretty hard to roll out of bed and go outside to run, or ride the bike.

I have been considering some winter training options. Some things I came up with were getting a bike trainer for the garage, strength training with kettle bells, yoga, Pilate’s, etc. All are good solutions.

I landed on INSANITY. I personally think this is a great workout program. Most workouts are about 45 minutes long; it combines strength, cardio, and balance training into most every workout.

Online you can get this program for about $150 delivered. You can also find it on eBay, I got mine used on craigslist for $50.

I have friends that are real dedicated athletes that say this is one of the most intense workout regiments they have ever attempted. I agree with them every workout I have done pushes my VO2 max, and strength farther than I can physically go. At the same time balance training is incorporated, this is important to reduce potential injuries.

I do not recommend INSANITY for someone that is just starting to workout. It is true to its name INSANITY. It reminds me of high school conditioning camp.

Myself as pertains to this blog.

Posted: January 17, 2012 in Uncategorized

This is the back story, as health and fitness is concerned, up to this point in time.

I have always been an athlete, always eaten clean.

Seven years ago I was in the best shape of my life, right before I got married. I was 5’7″ 145 lbs. could run a 5k in just over 19 minutes.

Then I got married gained about 10 lbs over the course of a year. No big deal I was real lean to being with and no longer working out 4-6 hours a day seven days a week.

But the weight just kept on being put on at about 10 lbs per year, while still staying somewhat active, and still eating clean. I chalked it up to not being as active, stress of two small children, and a desk heavy job.

In February of 2011 I was on a business trip, and getting into the shower saw myself in the horrible lighting of a bathroom hotel, now 80 lbs heavier; 225 lbs. It was a WTF moment, I decided I would do something right then and there. I worked with some triathletes and asked them to hook me up with some workout programs, and some races for beginners. I was instantly hooked.

About three months into training, I still had not loss a pound. I thought “there has to be something else wrong, I am working out like a freak doing 2 a days 5 days a week, and one long workout on Saturday.” 

I made a doctor appointment had a physical, and blood work done. Blood work came back showing I have a hypothyroid. The doctor told me I was basically a fat manufacturing machine, and prescribed medication. It took another three months to get my thyroid regulated. At the last appointment I asked the doctor what in my life could cause my thyroid to produce the hormones that were causing all the problems. He told me the way of life I was living. I thought well that is going to kill me, and it is not what I want to be anyway; it is just the way somebody told me I had to be (meaning work.work.work.). I decided I would change my life all together.

Since I decided to change my life I have lost 10 pounds, and completed two Sprint Triathlons. I have been blessed with being laid off from my unbelievably stressful, desk heavy job. This time off has given me a chance to connect with my two children, (who I rarely got to spend time with) and reflect on what is really important in my life.

Currently I am looking for an active job, anything that will not chain me to a desk, (previously I was a Project Manager in the Construction Industry). I am also focusing on getting in touch with the earth, and its Creator.

Within this blog you will find nutrition, gourmet cooking, exercise, cool gear, and the ups and down of life. Join me in the pursuit of real happiness and prosperity.

The INSANITY Program

Posted: January 17, 2012 in Uncategorized

This is the insanity program. It is 60 days of pure utter insanity, right now I am on the second week and Sunday cannot get here soon enough.

Enter Start Date: 3-Jan End Date: 5-Mar
Week 1 2-Jan 3-Jan 4-Jan 5-Jan 6-Jan 7-Jan 8-Jan
Insanity Fit Test Plyometric Cardio Circuit x Cardio Power & Resistance x Cardio Recovery x Pure Cardio x Plyometric Cardio Circuit x Off
Week 2 9-Jan 10-Jan 11-Jan 12-Jan 13-Jan 14-Jan 15-Jan
Insanity Cardio Power & Resistance x Pure Cardio x Plyometric Cardio Circuit x Cardio Recovery x Cardio Power & Resistance x Pure Cardio Off
Cardio Abs x
Week 3 15-Jan 16-Jan 17-Jan 18-Jan 19-Jan 20-Jan 21-Jan
Insanity Fit Test x Plyometric Cardio Circuit x Pure Cardio x Cardio Recovery Cardio Power & Resistance Plyometric Cardio Circuit Off
Cardio Abs
Week 4 22-Jan 23-Jan 24-Jan 25-Jan 26-Jan 27-Jan 28-Jan
Insanity Pure Cardio Cardio Power & Resistance Plyometric Cardio Circuit Cardio Recovery Pure Cardio Plyometric Cardio Circuit Off
Cardio Abs Cardio Abs
Week 5 29-Jan 30-Jan 31-Jan 1-Feb 2-Feb 3-Feb 4-Feb
Recovery Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance Core Cardio & Balance Off
Week 6 5-Feb 6-Feb 7-Feb 8-Feb 9-Feb 10-Feb 11-Feb
Insanity Fit Test Max Interval Plyo Max Cardio Conditioning Max Recovery Max Interval Circuit Max Interval Plyo Off
Max Interval Circuit
Week 7 12-Feb 13-Feb 14-Feb 15-Feb 16-Feb 17-Feb 18-Feb
Insanity Max Cardio Conditioning Max Interval Circuit Max Interval Plyo Max Recovery Max Cardio Conditioning Max Interval Sports Training Off
Insane Abs
Week 8 19-Feb 20-Feb 21-Feb 22-Feb 23-Feb 24-Feb 25-Feb
Insanity Fit Test Max Interval Plyo Max Cardio Conditioning Max Recovery Max Interval Circuit Max Interval Sports Training Off
Max Interval Circuit Insane Abs
Week 9 26-Feb 27-Feb 28-Feb 29-Feb 1-Mar 2-Mar 3-Mar
Insanity Max Interval Plyo Max Cardio Conditioning Max Interval Circuit Max Interval Sports Training Max Interval Plyo Max Cardio Conditioning Fit Test
Insane Abs Insane Abs