Saturday, January 30, 2010

Friday, January 29, 2010

Quieting the lizard brain: Seth Godin's Blog

[How well does this fit your company?]

How can I explain the never-ending irrationality of human behavior?

We say we want one thing, then we do another. We say we want to be successful but we sabotage the job interview. We say we want a product to come to market, but we sandbag the shipping schedule. We say we want to be thin but we eat too much. We say we want to be smart but we skip class or don't read that book the boss lent us.

The contradictions never end. When someone shows up and acts without contradiction, we're amazed. When an athlete just does the sport, or when a writer just writes the words, we can't help but watch, astonished at the purity of their actions. Why is it so difficult to do what we say we're going to do?

The lizard brain.

Or as Stephen Pressfield describes it, the resistance. The resistance is the voice in the back of our head telling us to back off, be careful, go slow, compromise. The resistance is writer's block and putting jitters and every project that ever shipped late because people couldn't stay on the same page long off to get something out the door.

The resistance grows in strength as we get closer to shipping, as we get closer to an insight, as we get closer to the truth of what we really want. That's because the lizard hates change and achievement and risk.

The lizard is a physical part of your brain, the pre-historic lump near the brain stem that is responsible for fear and rage and reproductive drive. Why did the chicken cross the road? Because her lizard brain told her to.

Want to know why so many companies can't keep up with Apple? It's because they compromise, have meetings, work to fit in, fear the critics and generally work to appease the lizard. Meetings are just one symptom of an organization run by the lizard brain. Late launches, middle of the road products and the rationalization that goes with them are others.

The amygdala isn't going away. Your lizard brain is here to stay, and your job is to figure out how to quiet it and ignore it. This is so important, I wanted to put it on the cover of my new book. We realized, though, that the lizard brain is freaked out by a picture of itself, and if you want to sell books to someone struggling with the resistance (that would be all of us) best to keep it a little more on the down low.

Now you've seen the icon and you know its name. What are you going to do about it?


Week 8 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Wed.: P90X Core Synergistics
Thu: Awaken the Body w/Tony
Fri: Rest (Sick)
My 30-Week Beachbody Hybrid Calendar


Never let it be said that the P90X recovery weeks are... well... WEAK. Core Syn is all about the mid-section. Lots of special push ups, superman/banana's, and all the rest. So good, you'll want to stop with 15 minutes to go. Trust me. But don't!

Awaken the Body is the English translation of the Monday workout in Hawaii. This chest cold is starting to seriously sap my strength for working out. This is a solid 30 minutes though. Stretching, Yoga moves, gets the blood flowing, feel like I've done something, just not too much. Solid.


Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!



Tuesday, January 26, 2010


Week 8 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Recovery Week | Monday: Tony Horton Ho Ala ke Kino
Tuesday: P90X+ Kenpo Cardio Plus
My 30-Week Beachbody Hybrid Calendar


The second recovery week begins in this crazy hybrid, and I took a little liberty with this one. Feeling a little under the weather, so opted for this 30 minute mini-Yoga/stretch routine. Came out with a little sweat, stretched muscles, somewhat sore arms, and strong legs.

Ahhhh... Now that's recovery. Also nice to see Tony in his early years working out on a beach. Almost like watching that French-accented guy on FitTV?


Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!


Saturday, January 23, 2010

Sherlock Holmes: Movie Night



"All I ask of you is one thing: please don't be cynical. I hate cynicism -- it's my least favorite quality and it doesn't lead anywhere. Nobody in life gets exactly what they thought they were going to get. But if you work really hard and you're kind, amazing things will happen." -- Conan O'Brien

Friday, January 22, 2010

Week 7 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Plyometric Circuit
My 30-Week Beachbody Hybrid Calendar


Rockin' way to cap the work week, up early, maxing reps, and feeling strong. Able to weather to storm of moves, pushing to the max, and ramping the intensity up and down on que. Awesome.

Lots to do today/tomorrow as Pack 218 prepares for yet another awesome Pinewood Derby. Boys, start your [gravity] engines!

Thursday, January 21, 2010


See images of Haiti before this month's earthquake, and delve deeply into the Haitian culture and what it's like to live there at this special landing page from ProQuest. The full 2010 Haiti Country report is linked to this page for retrieval for a limited time. Don't miss it.

CultureGrams from ProQuest (my employer/I create support and marketing pages here) helps researchers and students of all ages broaden their understanding of the world and its peoples.

CultureGrams is an online information resource used by schools, relief and humanitarian agencies, businesspeople, diplomats, and even government employees who travel abroad.

The World Edition includes 200+ country profiles (all U.N.-recognized countries). The Kids Edition, Provinces Edition, and a States Edition are also included, geared for upper elementary students. These added editions include kid-friendly profiles of 80+ countries, all 50 states (including Washington, D.C.), and all 13 Canadian provinces and territories.

CultureGrams (details) goes beyond mere facts and figures to deliver an insider's perspective on daily life and culture, including the history, customs, and lifestyles of the world's people.

Week 7 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Cardio Recovery
My 30-Week Beachbody Hybrid Calendar


Photo: Tony Horton and Mark Briggs chilling in the green room at QVC before an appearance last weekend. Would love to meet these guys and shake their hands someday.


Recovery? Not quite... More like, a less-intense warm up, then a pretty insane series of three short "workouts" that really put your core/abs, lower body, and upper body through the wringer.

All new moves, end with shaky arms/legs, and a serious heart rate.

That's one essential truth about P90X and Insanity -- the "recovery" workouts/weeks are anything BUT sitting down and doing nothing. They're challenging with a lower intensity level that still burns calories and keeps you moving.

So good.


Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!



Want: Mass Effect 2

Wednesday, January 20, 2010


Week 7 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Cardio Power and Resistance
My 30-Week Beachbody Hybrid Calendar


Love this 40 minute monster. Crazy warm up, then mounds of moves that target the core and use your body as pure weight for resistance. A sweaty mess, exhausts his workout mates -- and me -- for sure. Onward to a productive hump day!

Hope the GOP is happy w/MA Senate win. MA folks already have universal healthcare, now their new leader will ensure defeat of the healthcare bill being made now in Congress to deny it to the other 49 states. Yet another lost opportunity in the name of political partisanship. A small percentage of the populace has spoken, and we all lose.

Tuesday, January 19, 2010

Celebrity Rash: Tony Horton Style


Word gets around -- several degrees of separation, but I'll take it. Nice one!

Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!



Week 7 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Monday: Insanity Pure Cardio
Tuesday: Insanity Plyo Intervals
My 30-Week Beachbody Hybrid Calendar


Extra special end to the second full round (3 weeks on, 1 week recover, Week 7, you get it) of my hybrid -- some Insanity this week to ramp up the ol' cardio.

Shaun T, no reason to be afraid of this pair of quick monsters to start off. Get in there, sweat it out, max the reps, grab your knees to take a breather from time to time, and finish strong.

New week, new challenges. And yet I'm lost in geometry. Long story.

Lots of Scouting-related items this weekend -- spent part of Sat. working on Will's Pinewood Derby car, then Sunday afternoon hosting a tools/garage intro Den meeting for our Wolves. Made lots of small wood projects, no injuries, etc. Awesome!

Saturday, January 16, 2010





Week 6 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Fri: P90X Legs & Back
Sat/Sun: Rest & Rebuild
My 30-Week Beachbody Hybrid Calendar


TGIF -- because it's time for some serious leg and back working. My favorites of the batch? Wall squats, calf raises, *single leg* wall squats, and 80/20s. Bring a ton of burn to specific parts of your legs and your booty.

You want nice legs? Churn out the full Legs & Back routine once a week. Throw in some Plyo aerobics on another day, and some Kenpo Plus to round things out. I promise you -- your legs will be sore. For weeks. But eventually you'll get to the point where the burn remains and the soreness leaves entirely.

Take my word for it. Week 6 coming to an end, I can see the end of Week 31 off in the distance. I think I see a serious party being set... Nice.


Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!


Thursday, January 14, 2010


Week 6 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Yoga X
My 30-Week Beachbody Hybrid Calendar


Thursday Yoga = great stuff. A break from the serious lifting and jumping around, really focus in the legs and streeetching. Nice.


Eclipse seen from the ISS.

Wednesday, January 13, 2010


Week 6 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Back and Biceps
My 30-Week Beachbody Hybrid Calendar


Back -- double biceps -- back, double biceps. That's how this 50 min.-ish workout goes.

From pull-ups to curls/hammers, with some fun lawnmowers thrown in for the heavy weight win. Using 30's for most biceps moves (until I crash near the end and swap to 20's), and my shiny new 50 for the lawnmowers. Sound heavy? Yea. But... after so many rounds, that's my top level, burn out at 8-11 reps. Right where I need to be for size. Want lean? Go for 15 moves, feel the burn at a lighter weight.

All good.

Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!

Tuesday, January 12, 2010


Sneak Peek: Settling into Winter with ProQuest Historical Newspapers

One of the more fun newsletters I help my Ann Arbor friends publish a few times a year -- Retroview.

Check out the new issue, Settling into Winter. Lots of fun newspaper clips from our backfile of newspapers, spanning the decades into the 1800's, focusing on fun winter themes. (Sign up here.)

You can read the other newsletters I've created thus far this month here in our archives; many more to come through 1.20 or so. *huff, puff*

Week 6 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Plyometrics
My 30-Week Beachbody Hybrid Calendar


Back to basics here at Chez McLain. Good ol' Tuesday Plyo. High-ish intensity cardio workout in the books. Tony and team pushing us, hard, and the sweaty goodness that is this workout cannot be denied.

Full plate today, another set of six email newsletters to produce (archives) at ProQuest, planning a mothership visit for later in February. Excellent.


Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!

Monday, January 11, 2010


Week 6 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
One on One with Tony Horton Diamond Deltoids
My 30-Week Beachbody Hybrid Calendar


Monday = resistance training. Usual suspect is Back and Biceps or Shoulders/Arms, P90X. Today, time to dust off Diamond Delts, as in Deltoids. A full upper-back workout, unlike anything else Mr. Tony Horton (in a photo from last week, above. He's 50+ now my friend. Beachbody workouts... work) has dished out to date. The perfect way to ease into Week Six, with legs and arms in need of a bit of rest.

I don't know who said or wrote these down first, but I think there's merit to this pair of mantras:

1. Do something every day that scares you.

2. Crave the effort more than the results. Value all achievements.

Over the weekend, for the first time in a *very* long time, I did something that combined both. When I was a kid back in Williamsport, PA (5-6?), the PA National Guard armory near our little house on Eldred Street would flood the huge field next to it every winter. The mini lake would fill up, and we'd all head over to ice skate.

I'm sure it was filled with ruts, thin in many places, and ice bubbles all over the place, but it stuck in my brain. As something that was pretty hard to do, but fun. Something that tired me out, made me cold, but was thrilling in its own way.

Over the years, I tried other winter activities. Sparingly. Probably two? ski tries, wobbly on rental skis, with limited outerwear, and ended up super-sweaty, crazy-sore, and took out my fair share of other skiiers when I couldn't stop.

Chock it up to being a bit overweight, inactive even during my teen years, and downright scared of injuring others.

Time passes. In 2007, I finally get my mind and body into gear, and start this lifelong fitness journey thanks to BeachBody, Power 90, P90X, all the rest.

Hence the second item above -- since my first 90 day workout was in the book, I've craved the effort, and let the results unfold over time, and valued all achievements. First weight loss, now muscle building.

It took time, but my arms went from flabby to firm. (Proof: having to take two links out of my good watch band.) My legs, the same. (From size 40 waist to 34 now. Heck, you should see the thigh definition during those awesome wall squats in Legs and Back and Plyo Legs. Nice.)

But this weekend, I went ice skating, for the first time since Williamsport (if memory serves.) And, to my amazement, I went from a wobbly 39-year-old, afraid to hurt myself or someone else, to a pretty darn OK skater in a matter of minutes.

With -- *smile* -- some nice leg muscles to sustain me. Figured out how to skate again, put on some speed, made corners, dodged kids, with ease. I had the power.

No soreness later. None. Ankles? No problem. I did something that scared me a bit, mixed it up, and, leaning down to grab my knees and thighs to coast to slow down, I felt strong muscles under my jeans. Muscles I'd built over the past three+ years, slowly, surely, and now they were mine to put into play.

A direct relationship between workouts and real life. Hard, physical work paying off with power and stamina in an all-new physical activity. Yes indeed. Few and far between examples thus far, but so darn satisfying.

This is one reason I've been bringing it, day in and day out, without even knowing it. Powerful. You can too. See below.

Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!



Sunday, January 10, 2010



Live to be 100? Sure, in Blue Zones.
A MUST watch for everyone...



I worked with Dan Buettner during Classroom Connect days, smart guy. Great to see him putting his Quest skills to use researching these hot spots on Earth where people are living longer, healthier lives. Lots to take away for our own lives in this video!

Saturday, January 09, 2010



Week 5 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Sat: P90X Total Body Plus
Sun: One on One with Tony Horton Recovery
My 30-Week Beachbody Hybrid Calendar


Wow, what a wake up call -- Saturday early morning, cold, clammy... and rocking with Tony and crew for P90X Total Body Plus. The P90X+ series is shorter in duration, higher in intensity for sure. Lots of push ups, pull ups, and full body moves. Added in my instant protein shake post-stretch, and feeling great.

On to the awesome One on One recovery disc tomorrow, and some ice skating with Pack 218. Saw the Carolina Hurricanes clinch their first home win of the season (yikes) last night against the Avalanche. The game was free, thanks to Will awesome sales skills for Cub Scouts -- filled a sales sheet, got 2 X tickets for his hard work. Awesome.



Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!

Friday, January 08, 2010


Week 5 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
One on One with Tony Horton Plyo Legs
My 30-Week Beachbody Hybrid Calendar


Spent an hour with Mr. Tony Horton, in his LA home gym, blasting my legs. Solid. Matched him rep for rep, went deeper to find the burny burn, and came out the other side quivering and ready for a solid breakfast. Love it.

You can join us -- virtually, through your DVD player -- by starting here. Click Shop. Start with Power 90. Then P90X, review = insanely great. Then snag the One on One with Tony Horton workouts. Easy, right? You have the time. You've made the commitment.

Now succeed, with me as your coach. Read my results story in a nutshell, updated for (2007-)2010, with some workout mantra, food for thought.



Excited for this evening, heading out to the RBC Center to see the luckless (this year) Carolina Hurricanes with William. Little guy's reward, among several, for doing an amazing, tireless job of funding our local Boy Scout Council through popcorn sales, and filling a fill sales sheet. In one weekend. Rewards = good.

How are you rewarding yourself for working out today, this week, this month, this year?

Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!

Thursday, January 07, 2010

Blade Runner: Microsoft Edition




Explore the last decade, through photos (slideshow)! Powered by eLibrary and SIRS, you'll find more than 50 photos with both news and topical links to 2000-2009.

Week 5 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Yoga X
My 30-Week Beachbody Hybrid Calendar


Ahhh... Thursday. Yoga always comes on the perfect day during P90X. You start with a trio of solid days of hard work, then take a deep breath and focus on your flexibility and, for many of us, soreness on day four for the week.

Lots of stretching, holding poses, working the shoulders, hips, and legs, followed up with some pretzel-like moves near the end. Always gets tough 20 minutes or so into the routine, then things loosen up and it feels great to finish strong.

Are you ready to start working on your body? Let me help. See below.

Then decide. Commit. Succeed. Let's bring it, together.


Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!

Tuesday, January 05, 2010

Week 5 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Plyometrics
My 30-Week Beachbody Hybrid Calendar


You know the old saying from Abraham Lincoln? "You may fool all the people some of the time, you can even fool some of the people all of the time, but you cannot fool all of the people all of the time."

Or our former President's take: "You can fool some of the people all the time, and those are the ones you want to concentrate on." Does that speak volumes, or what? (Even though he did say this in jest, it caters to my own thoughts about our former leader.)

Back to honest Abe's more appropriate quote. I told myself, "Self, you took a full week off. Start strong, but don't kill yourself this first week back. So why not swap out that insane Insanity workout for the less-crazy standard Plyometrics with good ol' Tony."

Sure thing... Self. I can fool myself into thinking Tony's Plyometrics < Shaun T's Insanity.

Of course, the proof was in the pudding. Plyo is a rockin' workout, no doubt. Made it through 100% of the moves, grabbed the ol' knees at a few points, extended one rest break a bit near the end, but came out on the other side with less sweat than Insanity, but realized this truth:

The P90X workouts may not be as intense as Insanity, but you're basically trading intensity for duration.


In other words. Insanity = shorter (30-40 mins per workout) but more instense/more sweat. P90X = longer (40-60 mins each routine) with a focus on lifting as well as longer-burn cardio.

Both do great things for your body. And there are times you'll want to be super-intense, and others, not so much.

The important thing? Bring it. Everyday. Somehow. Push yourself. Value all achievements. Push through. Make it intense.

Welcome to 2010, folks. This is no cake walk. It's just today. Take it day by day and you'll make it.

Trust me. Year 4, off to a strong start. Join me, won't you? See below...


Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!

Monday, January 04, 2010


Week 5 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Shoulders & Arms + Ab Ripper
X-­1-­sane 30 Week Beachbody Hybrid Calendar


Happy 2010 my friends and visitors! What a year just passed. An entire 12 months focused on mindful eating, consistent exercise, and "Bringing It" to all aspects of life.

The result? Wearing 34/30 pants, medium shirts and jackets, giving others positive reinforcement day in and day out that THEY can do this as well, and seeing a whole new spectrum of family and friends, both real world and virtual, making the decision to give all of this a go.

It's worth repeating -- I started my health and fitness journey 3 (!) full years ago this week, 2007, with Power 90. It's the perfect start for anyone who's out of shape and not used to working out. And yes, Virginia, New Year's Resolutions can be kept and surpassed. Now, on to Year 4.

I still recall walking over my lunch break in Jan. '07, going past a neighbor who asked me, "New Year's Resolution?" the wife said. "Yes," I replied.

"Won't last," she replied. WRONG.



This is the same neighbor/couple who ordered popcorn from my son for a Cub Scout fundraiser then declined to buy it when we came to deliver it. "Too late," the husband said. "I don't want it." "We tried to deliver it 3 times, you were inside making noise and didn't answer the door, sir. Our apologies."

"Too late," he said with a straight face, then turned away. I was stunned beyond belief, one of those moments where a fellow human lets you and your family down so completely there aren't words to reply. Will and I will skip that toxic home for all things; life is too short to be so negative or put up with those who are!

BTW, Will was our Pack's top 3 seller this year, went more than 4 times over the goal. Do your best, forget the rest, in all things.


Then, here's how I kicked off 2008
-- blog post. Summary: "In all, I'd shed 23 pounds and a full 80 points of cholesterol (without expensive drugs) in 11 months with Power 90. I looked even better than I thought I would, and was loving how I looked in the mirror. (Despite my midsection still needing some serious work.)"

2008 kicked off many, many rounds of P90X, then adding P90X+ to the mix. You'll find more links to summary posts/other items down the right side of the blog.

As 2010 gets underway, that last sentence in the summary has me working extra hard -- my midsection. Still. Needing. Work. And as Tony's repost from the weekend points out, we all fall somewhere on a fitness spectrum.

Some of us do 1 round of P90X and go from a little flabby to six pack. Others, me, do 5+ rounds and still have a spare tire. Some of us drop 50 pounds and hit our goal of 160, 170 pounds? Others, like me, retain a small spare tire, and put on serious muscle, and quickly move from 180 pounds at my lightest to 190-195 now.

Is that bad? No? Is my mind hard-wired to pay attention only to weight? Yep. It's a tug of war of the mind for sure.

What the answer? Give up? Never. Push ahead? Yes. With eyes open and brain hardwired to try new things along the way.

In 2010, I'm:

  1. Cutting DAIRY (thanks Mark Briggs for this idea!)
  2. Upping my caloric intake from 2,000 daily to a minimum of 2,650, maxing at 3,200
  3. I'm adding protein shakes (low cals, high protein w/EAS from BJ's Warehouse) for my snacks and adding one at night before bed. That's right, a solid punch of protein before the long fast of a sleep.
  4. And, finally, adding in Ab routines post-workout at least twice per week.


All together, I'll see how these changes affect my remaining spare tire in 2010.

Onward! Don't miss my hybrid workout rundowns, and I'd love to hear how you're bringing it in 2010. Email me at timothymclain at yahoo.com anytime.


Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!



One last hope -- that it gets warm. Soon. So I can hit the trails and keep up my bike riding with good ol' barefoot runner, Beachbody user, and biker pal Wes.

Saturday, January 02, 2010

Redefining Health from the DAilyOM
Via Tony Horton

Throw Away Your Scale


Health is not a numerical concept and cannot be defined using statistics. Human beings, however, tend to want to quantify well-being into easily understandable figures. We feel compelled to ascribe numbers to every aspect of wellness, from the qualities of our food to our fitness levels to the physical space we occupy.

As a consequence of social pressures, we turn our attention away from health and focus instead on the most contentious of these figures—weight—checking our scales to see how we measure up to our peers and role models. Yet each of us is equipped to gauge our relative healthfulness without any equipment whatsoever. When we have achieved a state of wellness, we feel buoyant and energetic.

Some of us are naturally slim, while others will always be curvy. No matter what our weight, we can use the cues we receive from our physical and mental selves to judge how
healthy we really are.

When you throw away your scale, you commit to a lifestyle that honors the innate wisdom that comes from within your body and within your mind. It is logical to examine how you feel while considering your health—a strong, fit, and well-nourished individual will seldom feel heavy, bloated, or fatigued.

If you have concerns regarding your weight, remind yourself that at its proper weight, your body will feel buoyant and agile. Movement becomes a source of joy. Sitting, standing, walking, and bending are all easy to do because your joints and organs are functioning as they were meant to. When you are physically healthy, your mind will also typically occupy a place of well-being. Mental clarity and an ability to focus are two natural traits of whole-self health. Surprisingly, promoting this type of easy-to-discern wellness within yourself takes no special effort outside of satisfying your hunger with nourishing, wholesome foods and moving your body.

The numbers you see on the scale, while nominally informative, can prevent you from reaching your healthful eating goals by giving you a false indicator of health. You will know when you have achieved true health because every fiber of your being will send you signals of wellness. When you choose to listen to these signals instead of relying on the scale, your definition of well-being will be uniquely adapted to the needs of your body and of your mind.


Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!





Tim's X-­1-­sane 30 Week Hybrid Calendar
Mingling BeachBody Workouts = WIN


Click to enlarge or print. My take (order your DVDs/workouts here/click SHOP), after 7 rounds of P90X, two P90X+'s, one Insanity, a mix of One on One with Tony Horton's discs, etc. on combining all of these workouts into a 32ish week regime.

Want to know what Tony and crew would do to combine programs? Here's an issue of their P90X newsletter with similar insights.

Running Mon., Nov. 30 through... April? Then repeating. Week 1 was darn intense, all 7 days with something... onward! Into Week 4-5 with renewed energy in the new year to BRING IT. Join me!




Biggest change? In Week 11-12, I've decided to swap lunch for a Shakeology shake. Tastes great, has amazing nutrition, and will help me on my quest for dropping my remaining spare tire.

Click here to return to my current blog posts and workout updates...



You have to start somewhere... Let's do it!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). (NBA stars, singers like Cheryl Crow and Pink, and folks like you and I are doing it! Here's Tony Horton talking about P90X.) Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider drinking a Shakeology shake in place of lunch -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!




Friday, January 01, 2010

2010!



New Year's in Williamsburg with the Kinyon clan. Good times!




Out of Shape? Take Action!
Ready to get in shape, with my help? I can be your coach, help you via email/online, and get you started on the right foot. First, sign up here to get me as your free coach. Next, click SHOP here to get your copy of Power 90 (beginners) or P90X (intermediate and above). Bolster your food plan by tracking your calories with fitday.com (guys, 2,500 cals a day, gals 1,800), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with my help. Keep pushing play, bring it, A+ P90X review!