Sunday, February 28, 2010


Interval Training: You can handle it, and cut hours at the gym.
Join me!



My family and I just after my first round of P90X in 2008.

An article making the rounds via the AP today is clear:

People who complain they have no time to exercise may soon need another excuse. Some experts say intense exercise sessions could help people squeeze an entire week's workout into less than an hour. Those regimens — also called interval training — were originally developed for Olympic athletes and thought to be too strenuous for normal people.

But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. (Full article source.)

I know we can handle it... because the Beachbody programs I've come to rely on for my fitness (my workouts here) all contain interval training routines.

P90X has Plyometrics, Kenpo Karate, and Cardio X, all full interval sets of moves. The other workouts have intervals sandwiched between lifting. P90X+ -- an add-on with 5 new DVD's -- even has an entire routine called P90X+ Intervals.

And the King of interval training -- Insanity with Shaun T -- is 100% interval training for 60 days.

So, do you want to cut hours at the gym? Or stop spending your hard-earned dollars on a gym full of machines you really don't need? Your body has all the resistance you need, built-in.


Me (yikes!) before interval training, Power 90, P90X, and Insanity...

The best quote in today's exercise-related AP article says it all:

"High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. "This is like finding a new pill that works twice as well ... we should immediately throw out the old way of exercising."

Let P90X and then Insanity rock your body at home, in less time, with more results than your gym. Find out more and order today, and consider picking up Shakeology to meet your nutritional needs as well.

You'll work harder than you ever have. But you CAN handle it. If I can, so can you... Let me coach you and let's get in shape with interval training, together.

"A lot of the (benefits) from exercise are due to a stress response," said Stephen Bailey, a sports sciences expert at the University of Exeter. "If you disturb your muscles, there's an imbalance created and your body will start signaling pathways that result in adjustments."

Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.

Don't spend another day waiting... Let's get started.
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) or Insanity (advanced interval training). (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!



Week 12 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Thu. P90X Yoga X
Fri. P90X Legs & Back
Sat. P90X+ Kenpo Cardio Plus
Sun. REST
My 30-Week Beachbody Hybrid Calendar


Ommmmm.... Ooommmm.... Stretchy, warrior-y, pose-y goodness. Yoga for the fountain of youth win for sure. Click the link down the right side to Tony's videos/interview to hear the master trainer himself tell you why Yoga is so important. Or click play here...

Wednesday, February 24, 2010


Exercise... the Poor Man's Plastic Surgery



...or is it? I'll take real muscles, weight loss, and all the other mental and physical gains I get from pumping iron, doing push ups, pull ups, and all the rest. Beachbody for the real win!

Week 12 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Upper Body Workout
My 30-Week Beachbody Hybrid Calendar


Most folks don't know this, but Insanity! does indeed ship with an upper body routine. It's Shaun T and two pals at his (?) local gym (in NYC area?) crammed between rows of machines and free weights, pumping out some special moves to target the shoulders, triceps, biceps, and chest area. Nice.

It's pretty downright sweaty work for a weightlifting workout. He even admits this a few times. Most weightlifting targets muscles, and leaves the sweat for the cardio days. Not Insanity, and not Shaun T.

Started pretty downright tired and feeling sore in specific spots -- triceps for one. Back for another. And, of course, my legs. That's the power of this hybrid routine I've compiled. It's moving up and down the ol' bod and maxing reps, while adding a Shakeologyshake for lunch and a protein shake at night. Adding up to some serious muscle gain, and some minor changes in the mid section.

By the way, my success aside, don't miss this expert review of Shakeology.

Still chasing the elusive "visible abs" I've seen on others. Will I get there? Yes. In the mean time, it's a goal, I'll keep pushing play, work through the good pain and gains, and enjoy the ride. Awesome stuff for a Wednesday, no?

Tuesday, February 23, 2010


Week 12 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Plyometric Cardio Circuit
My 30-Week Beachbody Hybrid Calendar


Ok, I was a little rough on the new Insanity video guy last night. I slotted the same Day Two workout for my Tuesday enjoyment, and yes, I can report that it's tough. Especially if you're either a) new to Insanity and not in great shape, or b) mixing P90X with Insanity for the combo craziness effect.

Basically, I worked my upper body to the max yesterday with Tony and Chest/Back P90X. Feeling sore from head to waist, no doubt, in many spots. Recovering still when I got out of bed at 5:20 a.m. to make the coffee, mix up a shake, and get my butt in front of the TV.

So when Shaun T lights up the screen and takes us through the "warm up" you know it's going to be a rockin' 45 minutes give or take. Non-stop. Insanity.

Sweated up a storm, lost a ton of steam by the end, but can say that I truly brought it to the max for the lower body today. So good.

And dude from last night -- apologies. I think I would've thrown up a little on myself if I tried to max this workout on Day Two in your condition. For sure. Just sayin'.

Here's Shaun T rocking Insanity on the Tyra Banks show -- between Shaun and Tony Horton, TV is certainly getting a stead diet of awesome, outcome-assured workout routines with hard work and consistency being the keys to success:




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) or Insanity (advanced interval training program). (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!




Monday, February 22, 2010

Just for Fun: Old Spice Ad



We're not saying this body wash will make your man smell into a romantic millionaire jet fighter pilot, but we are insinuating it.
Insanity: Day 2 | One guy's report...



This guy wasn't ready for Insanity! -- worth a laugh, and a warning. New to working out? Power 90 for 90 days. Get in pretty good shape. Then P90X. For 90 days. Get in VERY good shape. Then, and only then, consider Insanity... Start here.

I did Insanity (report) for the whole 60 days and a bit more. It's rough, you'll sweat more than you think you ever could, and your cardio capacity will max out. It's so darn great. I went back to my current P90X-Insanity hybrid to bulk up muscle-wise, work more on my abs, but still keep that crazy plyometric stuff in the mix.

Speaking of... experience:

Week 12 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Check and Back Routine
My 30-Week Beachbody Hybrid Calendar


Month 3 of this crazy 33 week hybrid roars to a close/final week with a crazy Monday staple -- the ol' chest & Back workout from P90X. Solid, crazy, push ups, pull ups, and the last 3-4 moves found me nearly out of gas, head spinning a little, and grabbing the corners of furniture to steady myself.

Wow, when you push this one to the limit, it pushes right back.

To cap off the workout post, here's some interesting commentary on "everything in moderation" from Steve Edwards, the guy at BeachBody who tests all of their products:

My dog is 15 years old. He’s outlived the expected age for his breed by 40%. Most “responsible” (their word) dog owners and vets have told me I work him too hard. He’s climbed hundreds of mountains. He’s run multiple marathons. He’s done ultra marathons. Somehow, all this exercise hasn’t killed him but made him stronger. In fact, he still gets out for two miles or so a day and is grouchy when he doesn’t. Sure, he’ll die one day. We all will.

But his life, which has been anything but moderate, is testament to my belief that life should be lived full on, and that everything in moderation is a societal excuse to give up your life it live it as defined by others.


Much going on this week, tons of foster adoption homework to complete for next weekend, Blue and Gold Banquet later next Saturday, and some awesome ProQuest email newsletters to get ready for March.

March... Did I mention that it's certainly getting lighter earlier in the morning, and we had 65 degree weather over the weekend? Also hit the Tobacco Trail with all three bikes yesterday. Ahhhhh yes. Another NC spring is... sprining-ing. So good.


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!




Sunday, February 21, 2010



Week 11 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Sunday REST
My 30-Week Beachbody Hybrid Calendar


Anxious to kick of Week 12, but for now... Sore legs and back = rest day. And, some mini-food cheating. Not my lunch, though. Shakeology all the way.

With the warm weather today, 65-ish, bringing back memories of our Tiburon visit and hikes with the Soja clan. Click above, sit back, turn up the volume, relax, and enjoy...

Don't miss 4:30 onward for sure. Strawberry swing? Wouldn't want to change a thing...

Saturday, February 20, 2010


Week 11 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Max Sports Interval Training
My 30-Week Beachbody Hybrid Calendar


Craziest Insanity workout with Shaun T of the lot, and I rocked it from top to bottom. Why, oh why, is that sprint/jump/land move at the very end? So tough, sweaty-goodness.

Off to Wake County Foster Adoption MAPP Class 3-4 in Raleigh... Eye-opening experience continues on our quest for a permanent placement of a second child in out home. Prayers, please.

Friday, February 19, 2010

Teaching Kids About Healthy Eating: TED Talk



Sharing powerful stories from his anti-obesity project in Huntington, W. Va., TED Prize winner Jamie Oliver makes the case for an all-out assault on our ignorance of food.

"Diet-related disease is the #1 killer in the United States today, right now." Let's change this, people.

Here's more food for thought, also from TED:



I want my P90X DVD's back: Police Report


People, there's plenty of P90X DVD's to go around. Get your copy here and get in shape. Don't break into your ex's car to get your workout fix!

Here's Pink on Oprah talking about P90X and keeping herself in amazing shape...


The Get Inspired! Project: A.S. King Interview

I went to high school alongside Amy (Sarig) King -- she's blossomed into quite the novelist over the years. (Cheers, Amy! Dear blog reader, please be sure to pick up The Dust of 100 Dogs today.)

Here's an interview with Amy about what inspires her. Be sure to click/listen to the audio. Worth your time.

Imagine that, another Exeter High School grad who values hard work and has a solid work ethic. Must have been in the water in the late '80s. Today's whipper snappers just don'd work as hard. (In other news, get off my lawn! I'm OLD!) ;-)



Week 11 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Legs & Back
My 30-Week Beachbody Hybrid Calendar


Two days into my new eating routine -- swapping lunch to Shakeology -- has finally shown some changes. In my workout.

This morning, got into the usual Friday Legs & Back P90X goodness, but half-way through, noticed a decline in energy (not too shabby, but noticeable), some new very minor muscle pain from my upper chest down to my stomach in the center, and that was during the more intense moves.

The real kicker -- as I got into the final 25 minutes -- was getting light headed. There are a ton of moves that target one leg, then the other. Going up, and down. As I got up after the final reps, I felt light headed and grabbed a wall.

Both the minor chest muscle change/pain -- no problem -- and the light head might (might?) be a result of my lowering of calories. I can feel and see a difference in my midsection already, though it's very slight. Things are slowly tightening up.

Will keep my eyes on it. Lent, 40 days, Shakeology lunch, could be what I need to finally get my midsection moving in the right direction.


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!






Thursday, February 18, 2010



Week 11 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Yoga X
My 30-Week Beachbody Hybrid Calendar


Another Thursday, another turn of super-cool Yoga X, P90X style. (Here's what one NBA star has to say about it.) Heck, here's what Tony Horton has to say about Yoga and why it's in P90X...



"Go ahead and don't do Yoga. Because in 20 years something's going to break." Well said. How many older guys out there do we know with great muscles and a body that looks great but they can't put their arms down or turn their heads? Enough said.

If Tony Horton only had one kind of exercise to do for the rest of his life, he'd do Yoga. Now that's one reason alone to be sure your Thursday's are filled with Yoga people.


Over an hour of amazing positions, tons of stretching, always wakes me up, makes me smile, and keeps me limber. So good.

Went to Ash Wednesday service last evening, reinforced my "giving up" of my standard lunch in favor of Shakeology for 40 days. Nutrient-dense, and an added tool in my fight against my remaining spare tire, working towards seeing those abs pre-summer.

You can get your own supply of Shakeology here. So good X 2!


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). (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!


Wednesday, February 17, 2010


Week 11 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
M, T, W: Business Trip & Break
My 30-Week Beachbody Hybrid Calendar


Been a while and successful few days away, headed up to MI to ProQuest HQ for my yearly-ish meetings with my peers, and my year 10 review. (So good, thanks Tammy!)

So many great things coming in 2010 and 2011, I wish I could say more, truly. Suffice it to say, the world knows that ProQuest is working on an all-new, updated platform (details and listserv) to power our online research tools.

Think of it as an all-new Web browser interface that facilitates exploration of quality information stored in our databases.

In recent weeks and months I've been able to check our progress. And what's coming is jaw-dropping. It makes doing research FUN and FAST. And the interface is super-tight, professionally designed, and so clear you forget you're actually doing a bit of work to find what you need. And best of all, it marries all the ProQuest tools libraries get today into a single interface. No more separate interfaces with their own controls, look, and feel.

With a single, easy-to-learn interface, users will now have simplified access to the broad range of authoritative resources, content, and services that only ProQuest offers. This means a holistic view of complementary content types and formats, including leading journals, periodicals, news content, rare and archival information, dissertations, research reports, ebooks, and multimedia. Powerful navigation tools will surface the most relevant content of any format, in context, to help guide users in their search. Sophisticated post-search manipulation features will make it faster and easier to refine the most relevant results. (Source)

It's a major sea change, and I couldn't be more excited for our customers or proud of our development team. And, heck, there's still lots of work and cool tools to add.






Short workout break done, ready to get back into the swing of things P90X style (see video above, Jerry Stackhouse @ Bucs doing P90X, everyone's doing the program these days) -- and with the first day of Lent here, I'm ready to make a food-related change.

I'm "giving up" lunch in favor of a Shakeology... shake. Nutrient-dense, and an added tool in my fight against my remaining spare tire, working towards seeing those abs pre-summer.

Wish me luck, and get your own supply of Shakeology here. Even if you're not a crazy workout guy like me, swapping one meal for Shakeology, consistently, will help you lose weight and get better nutrition into your life. What could be wrong with that?


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). (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!


Saturday, February 13, 2010


Week 10 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X+ Upper Body Plus
My 30-Week Beachbody Hybrid Calendar


Solid early morning upper-body workout, tons of pull ups, push ups, and free weight work. Love it. About 1-2 inches of snow on the ground; no word on our MAPP class for foster adopt. Will head over sans communication and hope it's still on. Still, a phone call or email would be super-cool...

And now a word from Seth Godin's blog, love this -- I've chosen positions and work that inspires me, always treating it more like a calling that a job. Have you? Life's too short, indeed. Education/.com/website work/videos for the fulfillment win at ProQuest!

Phoning it in

This was sort of shocking, at least to me:

I was talking to a religious leader, someone who runs a congregation. She made it clear to me that on many days, it's just a job. A job like any other, you show up, you go through the motions, you get paid.

I guess we find this disturbing because spiritual work should be real, not faked.

But isn't your work spiritual?

I know doctors, lawyers, waiters and insurance brokers who are honestly and truly passionate about what they do. They view it as an art form, a calling, and an important (no, an essential) thing worth doing.

In fact, I don't think there's a relationship between what you do and how important you think the work is. I think there's a relationship between who you are and how important you think the work is.

Life's too short to phone it in.

Friday, February 12, 2010


To An Athlete Dying Young
A. E. Housman. 1859–

THE time you won your town the race
We chaired you through the market-place;
Man and boy stood cheering by,
And home we brought you shoulder-high.

To-day, the road all runners come, 5
Shoulder-high we bring you home,
And set you at your threshold down,
Townsman of a stiller town.

Smart lad, to slip betimes away
From fields where glory does not stay, 10
And early though the laurel grows
It withers quicker than the rose.

Eyes the shady night has shut
Cannot see the record cut,
And silence sounds no worse than cheers 15
After earth has stopped the ears:

Now you will not swell the rout
Of lads that wore their honours out,
Runners whom renown outran
And the name died before the man. 20

So set, before its echoes fade,
The fleet foot on the sill of shade,
And hold to the low lintel up
The still-defended challenge-cup.

And round that early-laurelled head 25
Will flock to gaze the strengthless dead,
And find unwithered on its curls
The garland briefer than a girl's.


Week 10 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
One on One with Tony Horton Bun Shaper
My 30-Week Beachbody Hybrid Calendar


Decided to take a slight detour today and break out Tony's Bun Shaper for a try. Wow... talk about focusing on the ol' rump. 9 moves, repeat, with some never before seen moves, all focusing on the hips and buttocks. I've been having some phantom hip pain that seems to move from cheek to cheek, right against my pelvis, and today's it was on the right side. Made those moves even tougher.

By the end, things were pretty loose. My favorite move? The 9 card pickup squat. Nice!

Check out Beachbody, sign up to get me as your family's coach, and let's get and stay in shape. Together.

Off to shoot some video for another ProQuest training offering at Eva Perry Library down the road. Shhhhhh... It's a library, people!


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). (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!

Thursday, February 11, 2010

Buckle Up: Amazing Video Reminder

P90X workouts at home, A+ review!
The P90X Beachbody Insanity Coach GUN SHOW... I winned it. Today and everyday!
Week 10 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Wed.: P90X Back and Biceps
(Thursday: Rest!)
My 30-Week Beachbody Hybrid Calendar


Three cheers to the lovely Michelle Obama for fighting the good fight against childhood obesity.

There's nothing wrong with encouraging kids to exercise more, encourage parents to set better foods on the table (and set better personal examples), and to inspect what she expects -- that is, I'm in favor of rewards and encouragement for families who do the right thing and are accountable for results.

Beachbody is my workout company of choice. They have a range of workout DVDs, equipment, and nutritional items that can help kids, teens, and adults burn calories, refill their tanks with good food (Shakeology is the best!), and track their successes online.

Be sure to click SHOP here and check out the workouts from Tony Horton and Shaun T for kids, and get started with Power 90 if you're out of shape, or round off the last edges of your remaining baggage with super-intense P90X or Insanity.

For me, today was arm-searing back and biceps. Lots of chair-assisted pull-ups and free weight bicep and forearm moves to bring the burn, sweat, and gentle muscle aches in all the right places to max my return on investment.

Invest in you and your kid's health. Check out Beachbody, sign up to get me as your family's coach, and let's get and stay in shape. 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). (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!

Tuesday, February 09, 2010


Week 10 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Cardio & Core
My 30-Week Beachbody Hybrid Calendar


Tuesday's = sweaty cardio time... Insanity jacks up the intensity, and the moves in this gem focus on the lower abs and lots more. From lifting to this = great sequence.

Onward to a busy day of newsletters, postings, and some content updates at ProQuest. All good.



Tour of the ISS -- click HD to get the full effect.

Monday, February 08, 2010

Scouting Turns 100



As a Scout when I was young, and as an adult leader today, I find lots to love about Scouting as it hits its 100th year. There are issues, though, and the next 100 years will see a declining membership unless our TX leaders can find a way to adapt to some serious issues to grow the organization. Read more in Wired.

Week 10 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Shoulders & Arms
My 30-Week Beachbody Hybrid Calendar


Excellent way to start Week 10 -- with a supremely fun upper body blaster. All about the arms and shoulders, made sure to take in both slow and fast acting protein, maxing reps and weight, and working on gaining mass. Came out of it pretty sore and feeling... solid.

Had a very fun weekend with Todd, came into town late Thursday. Spent lots of time with the family, and a pair of blocks of time over at RUaGamer -- a storefront video game paradise. Pay a small fee and rock any 360/PC game, or strut your stuff on a stage for every Rock Band/Guitar Hero game.

They have some amazing instruments, heavy guitars (want!) , and loud speakers. So good. (Best title: Van Halen. Done deal.)

If you're in the Raleigh, Durham, Cary, Apex area and would find spending $15 for an entire day of gaming worthwhile vs. $10 for one passive movie, get over to RUaGamer. Like right now. ;)


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). (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!


Saturday, February 06, 2010

Friday, February 05, 2010


Week 9 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Thursday: P90X Yoga X
Friday: P90X Legs & Back
My 30-Week Beachbody Hybrid Calendar


P90X fans, there's one reality to this program that we can all agree on -- the workouts are solid, they build muscle and burn calories, and keep your muscles in a semi-sore state for most of every week during each 90 day cycle.

Come Thursday, you'll be ready for this Yoga routine. It takes me a solid 20 minutes of moves before my shoulders and chest open enough to stop me from groaning a little as I go down into my push-ups and downward dogs, arms pinching my sides. If you've done this gem, you know what I mean.

But you know, once the shoulders/chest opens up, there's tons of goodness to be found in this routine. It stretches you to the max, gets the endorphins flowing, and helps center your stressed brain for the day ahead.

Yoga in P90X. It's amazing and 100% worth your time.


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). (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!

Thursday, February 04, 2010

Wednesday, February 03, 2010


Week 9 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Shoulders & Arms
My 30-Week Beachbody Hybrid Calendar


Ok guys, you know this drill. Lots of free weights put to use, focusing on biceps, triceps, and shoulders. Max the reps, use the 30's for most moves, and down-shift to the 20's when things get crazy 35 minutes into this 55 minute monster.

So good, you could buy tickets. To what? The GUN SHOW of course!

Based on some recent online research (below) I'm now creating interesting snacks in the form of a blended protein/nutrition shake:

1/4 scoop Caesin Protein
1/4 scoop Whey Protein
1/2 scoop Shakeology

Getting quick (whey) and long-term (caesin) burning/digestion of protein, and adding in essential nutrition (Shakeology). Adds up to keeping nutrition levels high in my bloodstream over many hours (also doing an all-caesin shake before bed to spike protein levels all night long to build muscle), and I'm mixing these with 20 oz. of water and some ice only. So good.

Lots to do today, Scout meeting later, all good. P90X, who loves you? Me. You?


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). (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!


Tuesday, February 02, 2010


Week 9 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Plyometric Cardio Circuit
My 30-Week Beachbody Hybrid Calendar


Nothing like a semi-sleepless night (Deb's back from her trip, picked her up at RDU after Super Shuttle super failed to give her a ride; 11:30 p.m. reservation = "welcome, there's an indefinite wait, enjoy sitting around for hours, we don't value your time" so Will/I headed out at midnight to get her) to make me not want to workout.

But you know, I've noticed that the less I want to do a workout, the more I get out of it. Getting over the sleepy head start = more burn, sweat, and results mentally and physically.

Ready to rock a busy Tuesday. Roads are wet this morning with rain coming so school is... closed? Ahh Wake County, you so crazy.

Monday, February 01, 2010

DIY Deb's Protein Bars

5 tbsp nat pb
1/2 cup dry oats
1/2 cup oat flour (u can make it in blender outta oats if u want)
6 scoops powder (recommend vanilla)
1 tsp. vanilla
2 tbsp flax seeds (u can use whole, ground, or a mix of both)
1 cup non-fat dry milk
1/2 cup water

combine all dry ing and mix, add pb and mix (becomes crumbly and dry), add vanilla and water. mix til sticky dough forms. Spread into 8x8 baking dish (coat dish lightly with nonstick spray or use wax paper). Put in fridge for a couple hours.

9 bars
roughly 200cal each
21 g protein
7g. fat
14 carbs
1.5 fiber


Week 9 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Chest & Back
My 30-Week Beachbody Hybrid Calendar


Noon update:
I had an awesome conversation with three folks working at the post office over my lunch break. (None else there, snow still around, so it was just us and William.)

I packed off some items, and when I paid, they asked for my ID. Good, because that's what I write on the back of all my cards -- Ask for ID.

She took a look at my pictures -- on my ID and CC -- and couldn't help it. "Is this you? How much weight have you lost!?"

And the story goes. It's the easiest sell going. P90X works, folks. And those who aren't working out or giving it their all sneer at the craziness of it all. How could a workout program actually... work? Surely there must be something wrong with spreading the word! Right?

Wrong. My postal friends all got a small earful about P90X -- all had seen the infomercials -- and for the first time in little Apex, NC they saw proof.

A guy who's done the program, likes to tell others about it, and has gone from a chunky 230 to 180.

Go ahead, try to rain on this parade. You can't -- the truth wins. And I omit nothing.

Morning post-workout: Puff... puff... This program is amazing. After being consistent for several weeks, your ability to tackle every move of every workout becomes evermore solid. Then, a short break comes. Whether you're sick, go on a trip, etc. a few days off (2-3) means you've reset your internal abilities. It takes a solid 8 to 10 days of consistency, again, to regain what you've lost on those days.

Thus, here I am. A weekend playing in the snow (see below), and nursing the tail end of a chest cold (which never took hold thanks to the workouts, but did reduce my output during "recovery" week) spelled a tough road this morning.

But, I made it. Brought it as best I could, and came out the other side feeling wasted with a pretty sick stomach. A signal I was pushing, hard. Too hard? No.

And now for a side comment on something someone tried to post here: Now where did that word monkey go, Mr. C? Oops, revisionist history is the easiest, isn't it? That and not realizing you just humiliated yourself and openly called someone a racist name. Trying to defend it and deflect nonsense judgment on yours truly makes me very, very glad that I pressed that button. Any rational adult wouldn't want to be associated with you and your racism. Good day.

Onward! Push play with me. Find out how...


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!