Friday, April 30, 2010

Week 18 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Shakeology 30 Minute Workout
My 30-Week Beachbody Hybrid Calendar

A few weeks back, I took a day to write about a small mental/verbal change that could change your day.

The next time you feel to urge to turn someone down or not do something, stop yourself from using the word can't. Substitute the word won't.

Ouch. Still stings, doesn't it? We *can* do a great many things; things we even think aren't possible in the here and now. Can we stretch ourselves to fit in 30-40 minutes of exercise? Can we set aside our deep dislike for a given household chore for 15 minutes, turn off our internal stonewalling, and just get it done?

Sure we can.

How does it feel to take real responsibility, be truthful, and say I WILL NOT:

  • Workout (it's too HAAARD!)
  • Clean up that little mess (or big one!)
  • Change our eating habits just a little, swapping in whole grain bread for that sugary white fluff
  • Cut just one can of sugar candy (oops, Pepsi or Coke) from passing my lips today (or better yet stop altogether and drink just water, unsweet tea, etc.)
  • Substitute a more healthy lean roast beef sandwich with only veges and mustard at 6"/medium or small size, instead of that 12"/foot long tuna calorie bomb
  • Get in shape, feel better, have more energy, live longer, and elevate my mood

Ouch again.

With Friday here, bring this front of mind as you confront your weekend and beyond.

What can you move from the will not do for me/my family column and move it over to the yes I WILL do column?

Thursday, April 29, 2010

Tony Horton is God P90X Review Shakeology Beachbody
Week 18 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Shakeology 30 Minute Workout
My 30-Week Beachbody Hybrid Calendar

Solid. Only way to describe the end result of my three-day Shakeology Cleanse (see below/scroll down) and monster short-term change in eating.

The focus was on some fruit, two amazing nutrient-packed shakes, and a big salad featuring baby spinach, some pine nuts, tomatoes, 2 tsp. of EVOO/balsamic vinegar, and some fish or chicken... wasn't sure I could make it. Did I get hungry? Here and there. The worst of it was last evening, waiting for dinner -- but I made it. Quietly. Hungrily.

Went from 201 to 194 this morning, verifying the downsize.

Here's the real result -- I feel as if the cleanse took a few layers of fat off my entire body. My chest, arms, shoulders, legs, (and yes, abs to a lesser degree) all are a little more noticeably defined.

My pants all fit like they did a few months back. The biggest kicker -- wearing the perfect sized jeans, 34X30 for me right now, and my upper legs are tight inside each leg. The waist? Don't even feel it. Same with my shirts -- the upper chest is now what's stretching the fabric, NOT the mid-section. That's a personal victory for sure.

Overall, loving the ability to more tightly control what's going in my mouth, my exercise levels, and I only have Beachbody to thank for the ever-expanding toolbox of workouts, foods, and encouragement to make it all possible. From Steve Edwards to Tony Horton, Shaun T, and on and on, I've found great success working with the BB crew and tools.

So why not join me? Set aside 30 minutes everyday to workout lightly, and start by getting Shakeology, comes with two great workouts, and try the cleanse as I've described.

Once those three days are over, add a shake in place of lunch everyday for 30 days, do the 30 or 50 minute workout everyday, then pick up Power 90 if you're new/out of shape, or P90X if you're ready to move beyond basic running/biking to get to your next level of fitness. Be sure to read and follow the diet plan(s) as closely as you can, and know that your path to fitness is 20% working out, and 80% how you eat.

This is one reason I love Tony Horton, the trainer behind these amazing workout programs: His Holiness' ATTITUDE

"There was one," Horton says, "that I called the Impossible Push-Up." The Impossible Push-Up looked like this: Position each hand on a basketball. Position feet on a balance ball. Push up. "When I first invented it, I couldn't do a single one," but he kept at it until he could do one, then five, then 22. "Now," he says, spreading out his hands as if envisioning a title on a marquee, "I call it the Possible." (Source)

There's a formula for success if I've ever read one. Be consistent with what I wrote in these paragraphs, and you will feel better, get in better shape, and be well on your way.

Take it a day at a time, forget yesterday, tomorrow isn't here -- be present in today, eat right, workout, then take care of tomorrow... tomorrow. It's been over 4 years for me; sound impossible? Not if you take it day by day. Small successes add up to big ones. And be sure to bookmark my blog. Let's do this. Together.

Steve Edwards latest email about the cleanse -- very detailed!

I like to call the Shakeology 3-Day Cleanse a "performance cleanse." This is because it was designed to be done with a workout program. Let's take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.

First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.

How It Works
Your eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal.

We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.

The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.

What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.

Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don't use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset. Coffee's acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won't Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it's flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you'll be more prepared to lose weight later.

Another reason why we don't always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don't want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It's important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

View the entire Shakeology 3-Day Cleanse regimen here >>

Wednesday, April 28, 2010

Week 18 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Shakeology Cleanse + 30 Minute Workout
My 30-Week Beachbody Hybrid Calendar

I'm surprised -- it's day three of the Shakeology Cleanse (scroll down to see source/how to do this), and I'm feeling fine. Good energy, enjoying the 30 minute free workout that came with the first bag of this amazing shake product (get yours), and very much feeling it in the ol' abs.

So some honesty is in order. I'm not a huge fan of the Ab workouts in P90X and even One on One with Tony Horton.

Put it plainly, they hurt my lower back, they're hard, and they add 20-25 minutes to workouts that are already about an hour long.

Excuses, excuses. But the final 7-8 minutes of Ab work in the little Shakeology 30 gem seems just right. Gets the mid-section burning, pushes my envelope till I have to squirm a bit -- you know, a little "ouch!" and turn to one side to relax the muscles when they're burning? -- and get a little sweat from mid-way to the end. Heck, even the main trainer on the program (she's also Shaun T's main example person in the Insanity DVD series) visibly gets a little sweaty in round 2 of 3.

So with good energy, and an eye towards more water intake today (had a minor headache last night/woke up with the same, I'm blaming H20 lack thereof) and following the plan through tomorrow morning, will see what we shall see.

Took the liberty of weighing myself last night and this morning. Came into the cleanse at 201, this start of Day 3 weigh-in?

194, leaning towards 193.

Certainly lost water/"other" stuff -- and my pants are noticeably fitting better. So has this short-term little calorie deficit diet worked out? I'd say a solid YES.

More reports as the day proceeds and I start back on normal food tomorrow.

Tech tip for the day -- have you heard of Free online streaming of music, to your computer or cell phone. Input an artist or band, and it makes a continual stream of free music in a mix. Sure you can't get specific tracks -- it's free folks! -- but you WILL learn about new artists you've never heard before that sound a lot like your favorites. Sign up and start listening.

Today is the day you start getting into shape. Let me help...
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 (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, April 27, 2010

Week 18 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Shakeology Cleanse + 30 Minute Workout
My 30-Week Beachbody Hybrid Calendar

Day Two of the cleanse has arrived... How do I put this. A shake for lunch and breakfast (with water), 2-3 servings of fruit, and tied on a spinach salad with pine nuts, 2 tablespoons of olive oil, and 4 oz. of grilled cod. Nice.

Effects thus far? Good energy, not overly hungry at all. Some extra bathroom breaks, nothing serious... until approx. 9 p.m. The cleanse began in earnest. You can guess the details.

Slept well, did another 30 minute workout from the Shakeology DVD pack you get free with your first bag of the shake, and sweated it up. Using 20 and 12 pound weights certainly helps max out the results. Starting off Day 2 strong, still feeling a little off sick-wise (Deb and Will have a touch of it as well) and lots to do today at ProQuest.

Dinner update: I needed that. That salad that is. Tons of baby spinach, a pair of small salmon burgers on top, with the same 2 tsp. EVOO and 1 tsp. vinegar on top with pine nuts. Added a pair of big red tomatoes, and feel pretty darn full. First time in many hours. Still have good energy, got through the day just fine, and rolling over the hump into Day 3 nicely.

Monday, April 26, 2010

Week 18 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Shakeology Cleanse + 30 Minute Workout
My 30-Week Beachbody Hybrid Calendar

Weekend camping... great. Sunday night though, found me feeling very "off" -- as in, sick-off. Aching head, body, light cough, no energy, no fun.

Still decided to get up this a.m. and hit the basic 30 minute workout that came with my first bag of Shakeology a few months back.

Am doing the Shakeology Cleanse through Wednesday this week. (Get your supply here.)


Shakeology Workout (2 X DVDs come with your first order)

Breakfast: Black coffee, 1 Shakeology Shake, 1 apple or banana

10 a.m. Snack: Banana or apple

Lunch: 1 Shakeology Shake

3 p.m. Snack: Fruit

Dinner: Salad w/3-5 oz. lean protein (fish, chicken)
Dressing is 2 tablespoons of olive oil and 1 tablespoon of basalmic vinagrette

...with lots of water throughout.

Will let you know how I feel -- the 30 minute workout was actually pretty strenuous, especially in the last 10 minutes or so. Nice.

Sunday, April 25, 2010

Week 18 | Shakeology Cleanse

Back from camping -- good times, Deb you were a huge help and we all had a great time! -- and it's time to face Week 18 of the workouts.

I've decided to borrow Steve Edwards' Shakeology Cleanse (source).

Click here to get your own supply of the Shakeology shake, then prepare to lose weight and enjoy three days of "spring cleaning" for your body! Will take a low calorie, lower workload/workouts for three days, following the below, and judge the results. Nice.

Here’s a little inside information for the Straight Dope faithful. It’s a three day cleanse (I’m doing this week) that’s becoming a standard part of our diet guides. It came from Mike Karpenko (Beachbody coach who once worked for me in the office and still runs our test groups with me) as an evolution of a cleanse I’d done using Shakeology as a substitute for our current fasting formula. Mike spruced it up a bit, we turned it loose on our test groups, and voila!

I’ve just returned from a weekend in Moab for Romney’s birthday (and birthday challenge, report coming soon). Along with a fair amount of exercise we did a fair amount of reveling. I mean, it’s the off-season and pints are two bucks around town and what else are you going to do on a birthday weekend? Therefore, even though I spent four to six hours each day running around I feel like pig that’s been fattened for slaughter, making this a perfect time to flush my system and bring everything back into homeostasis.

This is a performance-oriented system designed to support hard training. It’s not the Master Cleanse. The goal is to promote flushing junk from your system and regulating hydration levels. It’s calorically restricted to be sure. But in its 1500 or so calories will be more nutrients than most people get by eating well over twice that amount. The key is caloric efficiency; getting the most nutrients possible out of the fewest number of calories.

It’s too fat restrictive for a lifestyle plan. I’m on a low cal cycle of the ABCDE diet so it’s the kick start to that. After three days I’ll roll this into a 1600 calorie a day plan with additional calories added for sports performance only—this means targeted calories consumed during and immediately after workouts don’t count in the daily total.

The plan consists of three Shakeology shakes* a day with a salad in the evening. If the shakes are plain (Shakeology and water only) I can add three pieces of fruit. The salad is unrestricted as far as veggies go, with 4 ounces of a protein source (if it’s meat or fish and slightly more if it’s a veggie source like legumes), and two tablespoons of an olive oil/vinegar dressing. For fatty acids, each salad will also contain a tablespoon of chia seeds (or flaxseed or hempseed). Plenty of water washes it all down. Coffee, tea, and herb teas are fine as long as they are sans additives, as all are performance enhancing. In three days I plan feel recovered from the weekend and ready to roll into my final prep phase for the Copper Canyons.

* Any meal replacement or protein shake could be substituted but I’d recommend adding at least a greens formulation to this to try and equate Shakeology’s 70 ingredients.

Bill Mahr on Tea Baggers
Plymouth, NC Civil War Reenactment (Website
Cub Scout Pack 218 Campout

Friday, April 23, 2010

Stand Up Desks: Coming Soon to Your Workplace

Here's my stand up desk in action, complete with plans... Been nearly a year, love it, wouldn't go back to sitting down all day if you paid me. Here's the NY Times story/more professional looking do-hickies.

Week 17 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Legs & Back
My 30-Week Beachbody Hybrid Calendar

Leg blastin' Friday, love every move. Wall squats (and *single* leg wall squats) are my favorite -- solid.

Packing then off to Plymouth, NC for our Spring Cub Scout Campout, Pack 218-style. Full Civil War Reenactment and days of history to boot. Can't wait!

Thursday, April 22, 2010

Last Minutes with Oden

Last Minutes with ODEN from phos pictures on Vimeo.

This remarkable image sequence captures a series of massive calving events at Columbia Glacier near Valdez, Alaska. Composed of 436 frames taken between May and September of 2007, it shows the glacier rapidly retreating by about half a mile (1.6 kilometers), a volume loss of some 0.4 cubic miles (1.67 cubic kilometers) of ice or 400 billion gallons (1.5 trillion liters) of water.

The time-lapse was taken as part of the ongoing Extreme Ice Survey (EIS), an ambitious project to capture global warming-induced glacial retreat in the act. Beginning in December 2006, photographer James Balog and his colleagues set up 26 solar-powered cameras at glaciers in Greenland, Iceland, Alaska, the Alps, and the Rocky Mountains. Each unit will take a photograph every daylight hour until fall 2009.

In 2008, Balog’s team began to return to each of the camera sites to collect images. In the end, they will have more than 300,000 images to analyze and stitch together to produce more dramatic videos like this one.

Week 17 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Wednesday: P90X Shoulders & Arms
Thursday: P90X Yoga (Ooooommm!)
My 30-Week Beachbody Hybrid Calendar

Wednesday means heavy lifting, P90X style. A pair of 30's for the first half, rocked the moves, maxed out at 12, went heavy. Only way to really gain muscle and lose fat.

ChaLean Extreme is also a great program for women who want to lift to gain lean muscle and lose weight. More here under SHOP/Fitness Programs.

Today is the day you start getting into shape. Let me help...
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 (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!

Carlin: Saving the Planet? 
Are you S&%TTING me? 
(Not safe for the kids...)

Tuesday, April 20, 2010

Social Media Reading List for Schools & Educators

This is a must-watch video by Hans Mundahl, Director of Experiental Learning and Technology Coordinator at the New Hampton School in New Hampshire. Not only does Hans have a cool title (how awesome would it be if every school had a ‘director of experiential learning?’), he makes a mean video.

Check out Hans’ 3–minute clip below, where he tries to explain the value of social media to his school leadership team. Then check out the wiki page that resulted from his efforts.

Week 17 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Core Synergistics
My 30-Week Beachbody Hybrid Calendar

Core blaster this, needed to focus on the back, scretch it and work it, after planting a ton of things around the yard, digging through rocks and clay, NC-style, with the elder Kinyon's visiting. A big motivator and help for sure!

Feel better, back is un-tweaked, glad to be back on the workout routine.

Volcano dirty-lightning anyone?

Monday, April 19, 2010

Week 17 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Cardio Circuit
My 30-Week Beachbody Hybrid Calendar

Back on the horse post-recovery week. Looking/feeling a little bigger around the middle, ready to rock some cardio with Shaun T during this short week, with some bike rides thrown in for good measure.

Off today to hang with the visiting Kinyon's -- nice! -- then three short days of week, off to Plymouth, NC for our Spring Cub Scout campout. Civil War Reenactment? Nice.

Say it with me: If I workout today, I will: Feel good, be healthier, be more fit, and the quality of my life will improve.
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 (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, April 17, 2010

Inside Job:
How Wall Street Insiders Brought Down the Housing Market

Bet Against the American Dream from Alexander Hotz on Vimeo.

Listen to this episode of This American Life before you believe any of the stories coming from the Fat Cats. Will open your eyes to how these guys baked the cake to fail, then collected millions betting against themselves.

Like I've been told before -- was it legal? Perhaps.

Was it ethical?


Friday, April 16, 2010

No Flash Support on iPad iPhone Apple

Click above to get the details on this on-going debate/debacle. Is Apple becoming the new Microsoft of the 80's? Too big/controlling for its own good? You decide. No Flash = a big reason not to buy an iPhone or iPad in my book. Android Flash player is nearly here -- can't wait.

Top graphic explanation: As Jon Stewart discussed on last night's Daily Show, Fox News recently placed the logo for the Nuclear Security Summit alongside the flags of several Muslim nations to insinuate that President Obama is telegraphing support to the Islamic world. But that's ridiculous. Why would Obama do something so blatant? It'd just ruin the surprise when he forces us into the Satanic atheist Muslim reeducation bathhouses.

Thursday, April 15, 2010

Life is Change: Uphill or Downhill?

More motivation today, this time old school Jack Lallane... A man so far ahead of his time. Love it.

Wednesday, April 14, 2010

Stay Motivated: Fitness & Health

Preach it Tony -- simple is key, keep pushing play.

If I workout today, I will: Feel good, be healthier, be more fit, and the quality of my life will improve.

Get Power 90 then P90X, add Shakeology, workout at least four (six is better!) times a week, and join me.

Monday, April 12, 2010

ProQuest Celebrates National Library Week
Open Access Through Sunday, April 18!

To celebrate libraries and the ways you help communities thrive, ProQuest offers free and open access to many popular resources. Access is available through Sunday, April 18.

Click here to start searching!

General Reference & Homework Help

CultureGrams explore the world's cultures with local experts that document the history, customs, government, and daily life in multimedia reports on over 200 countries - from Afghanistan to Zimbabwe.

eLibrary this easy to use resource brings together content about in-demand subjects from millions of multimedia-rich, global resources.

SIRS Discoverer a safe, kid-friendly online research and discovery environment for young researchers from elementary to middle school.

SIRS Issues Researcher learn the origins, pros and cons, global perspectives and the essential questions under debate for more than 300 of today's social issues.

History & Genealogy

ProQuest African American Heritage is a groundbreaking resource that brings together records critical to African American family history research and connects users to a community of research experts.

ProQuest Historical Newspapers - Black Newspapers for eye-witness accounts of history being made, start here.

Access and start searching now.

Week 16 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Recovery Week + Trail Bike Rides
My 30-Week Beachbody Hybrid Calendar

Last week saw something very new to me -- a huge dip in my energy levels. Heck, I even had trouble pushing the ol' lawn mower over my insanely-lush lawn. Adding food, decreasing P90X a bit, and even cutting back on bike ride length has had zero effect.

Looks like 7-8 rounds of P90X, stacked together in an unbreakable (nice) chain can lead to... well, the need for a rest!

And I'm taking heed. Will rest this week, take some short bike rides to keep things moving, and focus on insanely great eating.

Next week will pick things up, nursing some energy back into my reserves.

Actually, it's nice to get some solid signals from my body. Been a straight line of workouts/intensity ramping for so long, I was worried that I was under-performing. Looks like I've reached a limit.

Time to push past it and keep the motor running. Enjoy our week!

We Are Here: The Pale Blue Dot from dmahr on Vimeo.

Sunday, April 11, 2010

Adobe Employee: Go Screw Yourself, Apple

Adobe CS5 was set to allow every Flash developer to save their work to a native Apple iPad iPhone application, with a tidal wave of fresh revenue and innovation to hit these popular gadgets via the Apple Store in a few months time.

This blocking of the Flash language to write apps is, to me at least, a short sighted move by Apple, or proof of a core anti-Adobe culture at Apple at worst.

Adobe Platform Evangelist Lee Brimelow goes on the offensive for seven paragraphs, ripping into Apple’s recent change to its iPhone Developer Program License Agreement that only allows for applications to be written in Objective-C, C, C++ or Javascript and executed by the iPhone OS WebKit engine. In fact, the post (original here) was so strong that Adobe asked Brimelow to delete a segment.

"This has nothing to do whatsoever with bringing the Flash player to Apple's devices. That is a separate discussion entirely. What they are saying is that they won't allow applications onto their marketplace solely because of what language was originally used to create them. This is a frightening move that has no rational defense other than wanting tyrannical control over developers and more importantly, wanting to use developers as pawns in their crusade against Adobe."

Even more late weekend developments here. Firestorm in Geekdom for sure.

Friday, April 09, 2010

Thursday, April 08, 2010

Week 16 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Yoga
My 30-Week Beachbody Hybrid Calendar

Thursday stretchy goodness! A must for all serious workout folks. Lifting weights and biking/running big distances is all well and good. Flexibility is even more critical to your fitness puzzle. This workout fits the bill. Get yours in P90X.

Wednesday, April 07, 2010

Space Shuttle Night Launch | Video...

Walk to School Wednesday
Olive Chapel Elementary @ Apex, NC

A pollen fest for sure, but always great to walk with William the 2 mile round-trip for a little extra exercise, conversation, and neighbor-chattin'. Thanks OCE!

Week 16 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Shoulders & Arms
My 30-Week Beachbody Hybrid Calendar

Tuesday, April 06, 2010

Dr. Horrible's 8Bit Adventure

New to Dr. Horrible? Watch the real videos first.

Week 16 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
Insanity Cardio Abs
My 30-Week Beachbody Hybrid Calendar

Short, sweet, rockin'... with Shaun T. Insanity cardio w/focus on the mid-section. Good one.

HOT 90's today in Central NC. Yikes. Early?

Monday, April 05, 2010

Week 16 | Insanity-P90X-P90X+-One on One-Hybrid Workouts
P90X Back & Chest + American Tobacco Trail Bike Ride
My 30-Week Beachbody Hybrid Calendar

Monday blast off with pull-ups, push-ups, and all the rest. Maxed it out at 40 minutes, saving energy for a monster ride over lunch on the trail. Maxing both cardio and lifting on a solid post-Easter Monday for the workout win.

So much to do -- so good! ProQuest, you're awesome... Come see.

Go go gadget Wil Wheaton, STNG, Mr. Crusher,
make it so, in the Twitterverse...

Saturday, April 03, 2010

iPad: Must Have...

iPad Hands on Video
Watch my short hands-on video using Pages on a iPad on launch day. A remarkable hand held computer that will change everything.

Friday, April 02, 2010

iPhone Droid Apps for Trade Show Social Media Marketing QR Codes FourSquare video photos stand booth
Trade Show Events Social Media Marketing Apps for iPhone and Android

So your company sets up a booth stand at trade shows and special events, and you're part of the marketing or trade show team in your firm. You already have a corporate Twitter account, and perhaps a FaceBook page, blog, YouTube account, etc.

Just set up a fresh iPhone or Droid as your "corporate" smartphone, and link all of the apps below to your social media outlets. Then let the fun begin.

Which smartphone apps will help you target savvy smartphone-using attendees, dramatically increase interactivity in your booth via QR codes and social media like FaceBook and Twitter, and make it easy for attendees to find you, Tweet about your products and services, and even bookmark and view your landing pages, website, or videos using their phones?

Start with this app list to get your bases covered. Questions? What did I miss? Email me at timothymclain at, my Twitter, FaceBook, and LinkedIn accounts.

Looking for an awesome deal on a new Droid? How's $20 sound for the phone itself.

Amazon's newest website is offering the deal; your marketing manager will love your new ideas for using the phone in your booth stand, and how much money you saved. You're welcome.

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Solid Friday workout, back in the swing of things post-sick earlier in the week, loving the Week 16 of 3 workouts.