Today is Race Day

Jeepers, it's here already. We run a 3K today. I wonder how that will go . . . I'll get back to you after the run.

Later:
Well we did it. It's been almost 30 years since I've done something like that! The race was a small one--about 100 runners of all shapes and sizes. Some were real athletes. Others were not. Chris and I started near the back of the pack and stayed there most of the race. The course wound through the local neighborhood and along a trail through the woods. Although the air temperature was under 80 degrees, the sun was brutal! Near the end of the race, my right calf tightened up and I told Chris to run on ahead. She actually finished 15 seconds ahead of me.

Overall, it was a hard thing to do. But we were both glad that we did it, and we are looking at another race on the 4th of July.

Note: The runners depicted here are not Chris and I. I borrowed it from another site. Click on the piture to follow that link.

Delayed Onset Muscle Soreness (DOMS)

WOOF! The DOMS are biting my butt this morning. We went to the gym yesterday and I did an upper body workout--really hit it hard. Today, I am sore. But it's a kind of pain that feels good. Like a reminder of a job well done.

Today I do lower body, and maybe some running--if my back will take it. I hurt it last weekend working on the dock. It's still not right. Hurts every morning when I get up. : (

Click on the painful picture to learn more about DOMS.

Two Weeks to our 5K Run

Two weeks from now, Chris and I participate in the annual run for celiac disease.
We've been running at the health club on treadmills to get into shape. I know, running on pavement is going to be much harder, but it's been so dang cold up here that running outside isn't much of an option.

My strategy is to run real fast for the 100 feet, then walk the rest of the way. That way, I can brag that I was leading early in the race. I figure with the right amount of caffeine and Motrin, I can do it. Stay tuned, I'll let you know how it went.

The Final 30 Days

Into the last 30 days of my 12-week challenge. The belly fat is yielding--stubbornly. I can actually look down and see my feet without bending over. The upper body is taking on that cool "V" shape. I wear t-shirts around the house, just because I no longer look horrid in one. Yesterday, I took in another notch on the belt. A bit snug, but I haven't used that notch since I bought the thing.

We go to the gym this morning. I'm scheduled to do an upper-body workout. It's crazy! when I come home and stand in front of the mirror, I look like a different person. There's actually muscle on those shoulders. I haven't seen that in years. Not bad for an old guy.

Body for Life Tshirt

Check this out! One of my t-shirts made the news on KCCI - Channel 8 in Des Moines, Iowa. Well, it really wasn't my shirt that was featured. Actually, Suzanne Ware and Bonnie Siegel were lifting weights to raise money for Childrens Miracle Network, and Suzanne is wearing a shirt that she bought from my CafePress store. Cool!

Incidentally, Suzanne lost 50 pounds using the Body-for-Life method!

You can watch the video here. You may have to watch the short commercial trailer first.

Getting in Shape

Six weeks into my 12-week challenge and look at the difference. Lots of new growth on the arms & sholders, the jowls are missing, and the belly fat is coming off. But it looks like time for some sun!

How to Burn Fat

Four Energy Systems and how to train them is the title of an article by John P. Hussman, Ph.D.on his site, Hussman Fitness. It's probably the best information about fat burning that I've ever read

If you really want to understand how exercise produces changes in your body, it helps to know a little bit of... continued

Gym Etiquette

Here’s a few ways to earn the respect (lack of) from your gym buddies. This could all be resolved by the old saying, You mom doesn’t work here...

1. Turn off your cell phone. Unless your family is waiting for that call from the governor issuing a reprieve to your second cousin, you really don’t need a cell phone at the gym. If you, or your calls, are that important, maybe you should be somewhere else.

2. Clean off the equipment after you use it. There’s nothing more discusting than sliding across your ass-sweat on the leg extension machine. Have you noticed the management provides anti-bacterial spray in those bottles over there? Use it!

3. Put your plates away. Everybody knows you’re a tuff guy and you can squat 800 pounds, but I shouldn’t have to unload your bar to squat my measly 90 pounds.

4. No grunting, snorting, or singing. If you regularly wear headphones, take them off once in a while and listen to yourself while you work out. You may be shocked to find that the noises you make won’t get you on American Idol.

5. Be odor neutral. I won’t even mention B.O. I hope nobody is so crass that they need reminding. On the other hand, perfumes, colognes, and even that lunch you had at the Thai restaurant earlier, may be very distracting to others.

6. If you are through with your workout, leave. The gym can be a busy place. While you are sitting on the weight bench watching re-runs of Lassie, someone may be waiting to use it.

7. Use one piece of equipment at a time. Again, if the gym is busy, don’t bounce back and forth from the free weights, to the cable machine, to the Smith machine. You may not notice, but others may be waiting.

Great Cottage Cheese Recipes

My tracker-challenge buddy, Steve, mentioned that he mixes yogurt with cottage cheese to make a delicious snack. Now it's a regular staple for me. The picture on the left is cottage cheese mixed with Post Grape Nuts. Yummy! You could substitute the Grape Nuts with shredded wheat, oatmeal, or any other high fiber carb. A great, late-night snack.

Also, cottage cheese is high in casein protein, which takes a long time to digest. Sometimes slower is better - especially when it comes to the rate of protein digestion. While rapid protein absorption is desirable immediately before or after exercise, delayed release is probably more beneficial throughout the remainder of the day.

Click on the picture to go to The Cottage Cheese Page at stumptuous.com. That site has a bunch of great cottage cheese recipes.

How cold is it???

What the Frig??? Is it cold outside, or what? There's geese migrating from the south wearing hooded sweatshirts. It's so cold that I saw one of our state senators over in St Paul, walking with one of his constituents, and he had his hands IN HIS OWN POCKETS. Chickens are rushing into KFC, begging to use the pressure cooker! Caribou started serving coffee on a stick! Words are actually freezing in mid air. If you wanted to hear what someone said, you had to grab a handful of sentences and take them in by the fire! People getting traffic tickets are pleading guilty and begging for the electric chair! The Bloods and Cripps in North Minneapolis are hugging each other just to stay warm. Flashers in the park are running up to women and describing themselves. Dogs are getting stuck to the fire hydrants! The Minnesota Twins are convinced that the Cubs will win the World Series this year--Hell really is freezing over!

Click on the comments button below to see a list of failed Minnesota slogans.

Major Victory!

I went for my annual physical last week. The doc noticed right away that I've been working out. He said that he could see it in my shoulders. When I explained my cardio program, he said I could cut my BP meds in half. I'm over the moon!

Four Week Photos

Well, there you have it. The picture on the left was taken on Feb 28, 2007. The one on the right was taken four weeks later on March 29th. A little improvement, but still a ways to go. My gut no longer looks like there's a basketball in it. The thighs are huge in the second photo. Upper body is looking good. I've still got some fat to burn!

You Know You're Doing BFL When...

This thread is way too funny.

It's Official . . .

I hurt all over!
Since I missed my Friday, Upper Body workout (date night with my main frail) I made it up on Saturday--followed by a cardio workout. Then I went back-to-back on Sunday with a Lower Body workout. This morning (Monday) I got up early and walk/jogged almost two miles around the neighborhood. I felt pretty good about my accomplishments, until after work, Chris suggested we take a walk at the park. Four miles later, I was beat. I'll never walk again! Click on the image to see a close-up of where I hurt. Where's the Motrin?

The Double Danger of High Fructose Corn Syrup

And to think, I used to drink a lot of pop. Read about this nasty stuff and what it's doing to our bodies.

Sunday--Time to Weigh In

The sunday morning ritual is upon me again. This time I have some bad news to report. I haven't lost an ounce! What this means is... I have to go to Target and get a new scale. That darn thing is stuck on 188. I've shaken my finger at it and given stern looks. I've scolded, even cussed. But it still tells lies. It's time for that thing to die!

The good news is, I've lost a full two inches off my waist! Ya for me! Stay tuned for this Thursday. I'll post my progress photos then.

Outing Two Great Websites

I want to recomend two great websites. If you are needing some extra support, or if you need some great advice, the forums on these sites are the places to visit.

bodyforlife-tracker
bodyforlife-nebraska

I'm just re-reading Body-for Life and this quote from Bill Philips jumped out at me. (Slight paraphrase for brevity)

The more you create value for others - the more you reach out, and give, to make their lives better - the stronger and richer... your own life will become.

That is what these sites is all about.
To get the book, click on the image above.