Finishing the Year Fit And Strong

Are you one of those people who does New Year's resolutions?  THIS! is going to be the year I become the person I want to be. I'll start (pick new habit) or I'll quit (pick bad habit). I'll lose X lb. For 2 weeks you'll be motivated and by Martin Luther King day, you're back to your December persona.

Do you have a case of Screw-it-itis in December and let the foot off the pedal at work, hit the party circuit, and let the diet go? 

Have you ever finished the year at 100% capacity with momentum to fly into the next year. Or done both depending upon the year?  

I answer yes to all these questions. This year I'm choosing finishing the year with momentum and at full throttle. 

The catalyst to this is Hawaii in Mid-November. Went to a benefits/labor convention.  It was my 2nd time out there in 4 months.  I had a FANTASTIC time. My room faced the Pacific Ocean with a balcony at the Waikiki Sheraton.  Post convention there were parties galore with all the free food and drink you would want. Weather was 80 degrees with sun showers every day. I had the best steak of my life at Signature Prime. And finally, went to Pearl Harbor and saw my great uncle's plane at the Aviation Museum.  Pro tip, go to the USS Missouri first.  

It was great, and yes I did go to the gym every day. Walked 20,000 steps a day between the treadmill and too and from the convention center.  I wore out a path on Kalakaua Avenue.  But by day 4 I had had enough of the parties. Let's put it this way. The first full day was Sunday and my buddy and I found a sports bar to watch the NFL.  We were drinking beers at 8 AM.  At the convention, there is a LinkedIn photo of me.  My best friend called me after it posted saying, "Love knowing you were 4 beers deep when that was taken."  Terrific.  So the 4th night, we are at a rooftop bar and they were handing out complimentary Mai Tais.  I took 3 small sips and said, "I'm not doing this tonight,." and pounded water. Woke up feeling great.

Traveled home and arrived at my house on a Thursday and was junk for a couple of days between lack of sleep, fun and on an airplane for 11 hours. Decided middle of the month to turn it around.  

1. No alcohol. Been 3 weeks. Feel great, workouts off the charts good, hyper focused, and sleeping great.

2. A regular sleep schedule.  I always sleep 7-8 hours a night, But I wanted a consistent schedule. Meaning I'm in bed by 10 PM at the latest. Read 2-3 chapters of my Kindle, hit the bathroom one more time, and lights out by 10:30. In the last 3 weeks the only time I've broken this was last Monday watching the Patriots game.  This includes weekends. I awake naturally without alarms. Had 9 + hours sleep Saturday night.

3. Really focusing on my workouts.  Having a plan, not being lazy because I don't want to load the barbell to deadlift, and focusing on every rep.  Stopping with one rep in the tank and without pain.  Focusing on my conditioning using sleds, Ski Erg, Echo Bike or treadmill running. Not mailing it in.

The numbers are going up in my lifts and my conditioning is excellent.  Running 5 miles on the treadmill with a 1 degree incline in 44 minutes. (sub 9 minute miles), finishing 10 rounds of Ski Erg/Echo Bike sprints (more on that in a minute.) and pushing the Prowler combined with 300 two hand swings with a 70 lb. bell. 

I received a great tip from my work colleague about the Echo Bike. He is Captain CrossFit in Kansas City and tries to break Assault/Echo Bikes. I was complaining my quads get the shakes when I'm done. He advised me to lift the seat up one more rung.  The higher the seat, the more it focuses on hamstrings and glutes vs. quads.  THIS is a complete game changer. My wattage for sprints are at least 25 % higher with the higher seat.  Sure it still is a gasser, but it alleviated a lot of fatigue.

I ended up going back to me old gym as it is obvious to see from above.  Ran into a guy there who is older but always in good shape.  Saw him for the 1st time in 5 months and he looked great.  Slimmed down. I told him he looked awesome.  He told me he quit drinking and lost 20 lb. He became my inspiration.  I actually thanked him last week and told him so.  The only thing I'm not doing as much is outdoor walking.  I can deal with cold, it's the wind I can't stand.  Moving South next year is an active conversation that my wife and I are having. 

How's the diet?  Well, about a 6 out of 10.  Not terrible, but not great. I've lost 2-3 lb. I eat too much.  Not crap, because we don't have any in the house. I only eat out once per week.  Would like to push this to about a 7.5-8. I have some lunches coming up and a party with friends, so that's realistic.  If I don't booze, I let myself eat at parties.  Decided today was the day to start on cleaning up the diet.  23 hours into a 40 hour fast, 18 of which will be dry. From just before Noon today, until I wake up around 6.  

I've incorporated 24 hour dry fasting this year 3 or so times.  I like it from the time I start until, I go to bed.  I'm not thirsty and get through it easier than with water.  But it's bloody awful from when you wake up until the 24 hour mark. Say at 9:30 AM. So I'm adjusting that down to 18-20 hours.  When I wake up, have a glass of water. let that settle in so I don't feel lethargic and then black coffee.  So I'll get 75% of the benefits vs. 100.  Live to fight another day. 

Next big trip is Sales Kickoff in San Diego on January 4. It will be the 9th time since June 2024 that I've surpassed 2 time zones flying across the country. I wish it were in Las Vegas like our meetings in October, but what can you do?  The weather will be nicer than the 21 degrees we have her in Massachusetts as I type on December 8.  Hopefully I'll be under 190 lb.  Stay tuned. Merry Christmas, Happy New Year!

The Greatest Single Kettlebell Program

 Did the title hook you to click?  

My experience with running the The Giant is over.  Using double 55 lb./25 kg kettlebells, I completed all 5 programs of 4 weeks apiece. What I loved about it, was set the clock from 20-30 minutes and do cleans and presses.  No timed rest periods, just auto-regulate and do the work. On days that, I didn't have it, all I had to do was get through the 30 minutes.

The issue, I have, is it is a minimalist approach.  Do one exercise for 20 weeks.  I like variety.  What I loved about the Rite of Passage program, is it also involves swings, snatches and 2 variety days.  As if the author is saying, "I know you're not going to do the program as written, so here are 2 days to do other work."

I freely admit that I was doing pullups, dips, chest presses and running on off days from The Giant.  So what now? 

Well, I combined the things I liked about both of the programs above combined them and added an exercise.

1. Use a single kettlebell

I like changing up between singles and doubles.  ROP is a single kettlebell program and The Giant can be done using a single bell.

2. Set the clock for 30 minutes and do clean and press on each side

I'll pass on doing 5 ladders, 75 repetitions per side and taking over an hour to complete heavy day.  Sweet spot for me is between 25 and 50 repetitions. 

3. ADD A SQUAT

Here is where I am traveling off the reservation.  My biggest complaint with both programs is the lack of squatting.  You can do them on variety days with the ROP, but it's never stated in the program.  I'm also a fan of single kettlebell squats in the rack.  One of the most UNDERRATED exercises. You need to stay tight so the bell doesn't fall out of the rack and it works the side abdominal wall as well.  This is not to be confused with a goblet squat, which you hold with both hands.  

It looks like this.  Medium day is sets of 2.  Clean and Press, Clean and Press, lower bell back to rack, squat 2 times, switch hands and repeat.

4. Swings and Snatches after completing 30 minutes.

I always loved this addition to the ROP for conditioning.  Using a dice roll, from 2-12, calculate the number of minutes to do ballistics.  On medium days, one hand swings, heavy days two hand swings, light days, snatches.  Depending how you feel effort level should be 75-100%.

Perform this program 3 days a week for 4 weeks. On off days, yoga, walk, do a 2-3 mile run, some pullups and dips. Walk on all off days.  I don't see walking as a workout.  I look at it as movement for your heart and to burn calories. 

Putting it all together, it looks like this, I'm using a 61.6 lb./28 kg bell for everything except snatches.  For snatches a 55 lb./25 kg bell.

BELL SIZE 5-6 REP MAX.  

SUNDAY MEDIUM DAY

30 minutes

Sets of 2 Clean and Press/Squat left, then a set of 2 Clean and Press/Squat right

One hand swings

Roll a pair of dice or go to RANDOM.ORG and press the button for a dice roll.  Take sum of roll and do sets of 10 left then 10 right of one hand swings as many sets as possible.  For example, dice roll is 10.  For 10 minutes, do sets of one hand swings, rest as necessary.  No rest between left and right hand.  Park bell once 20 swings are completed.

MONDAY/WEDNESDAY/FRIDAY/SATURDAY VARIETY OR REST DAY

Walk, do some YouTube yoga for 30-45 minutes, go to gym and do a light workout or run. Walk EVERYDAY, but at LEAST one day week, do nothing more than walk. 

TUESDAY HEAVY DAY

30 minutes

Sets of 3 Clean and Press/Squat left then a set of 3 Clean and Press/Squat right

Two hand swings

Same instructions as above with the dice roll.  I like doing a set of 10 ever 30 seconds.  So 15 seconds swings, 15 seconds rest. 

THURSDAY EASY DAY

30 minutes

Sets of 1 Clean and Press/Squat left, then a set of 1 Clean and Press/Squat right

One arm snatches

Same instructions as above with the dice roll.  Snatch left, snatch right, park bell. I like either doing a set of 5L, 5R and rest to the top of each minute. Or, a set of 10L, 10R, then rest a minute. Make sure to use impeccable form and take care of your hands to avoid blisters.

Do this for 4 weeks and test clean and press rep max. If the rep max is 7/8, try it using a 3, 4, 5 rep scheme.  If 9/10, do 4, 5, 6 rep scheme.

Happy New Year!

Kettlebell Burn Extreme Reloaded Final Results

 UPDATE:*****************5/3/21*************************

Don't you hate when someone blogs about a program and doesn't finish it?  I have been guilty of it as well.  Raise my hand. Not this time however.  Let's go to the video tape, or I mean measuring tape.

Weight: 181.4 Down a little over 10. The other times I weighed myself it was after a fast to keep the momentum going.  After a fast last week it said 180.6, which is kind of a false, but nice reading to keep motivation going. 

Navel: 35.5  Down around 2 inches from 37.5.

Diet: Fasted 4 x, no problem. Was 90% compliant. Again, adding almonds and walnuts as well as had 2 apples.  If you're worried about apples, you have food issues.  I understand the theory to avoid them about raising blood sugar, but threw them in a salad. Let's face fact: Oatmeal and broccoli is not an appetizing combination.  I didn't eat egg whites.  Whole eggs, thank you. 3-4 five times a week.

Recovery:  See above, I foam rolled and did deep breathing.  Ditched the cold therapy.  Walked 5-6 days a week with the puppy.

Workouts: I followed the principles, but not to a T.  For example, for the last week, instead of 35 one hand swings each side with a 55.  I grabbed a 70 and did 2 hand swings for 20 minutes.  Why? Better hip snap = better swing, not worried about losing my grip, high rep 1 hand swings bother my lower back. 350 total.

Snatches, instead of 20-25 reps with a 35, did 200 with a 45.  Why?  Less strain on elbows and shoulders, no hot spots on hands from too many reps, heavier weight.  200 is my snatch limit.

Press and squats: I ditched the 25 minute sets of 3 and 4.  Took 45's, did 10 sets of press/squat/row complex 5 reps of each.  Rested 60-90 seconds.  Done in under 20 minutes with more reps.

Extra stuff: Ab roller, stomach vacuums and planks 3 x / week. Band Pull Aparts 100/day for shoulders.  Ran once on treadmill at gym 30 minutes 3.37 miles with a 1.0 degree incline.  My pullups were much easier with the loss of weight.

What's next?:  Ah the dreaded, I'm finished, where do I go from here?  Help?  No one wants to be Oprah physically and gain it back.  Her bank account is another story.  

Workouts: Do random stuff 6 days a week.  3 at the gym, (pullups, dips, chest press, 3 mile run). 3 doing kettlebells.  Geoff Neupert has a 102 kettlebell workout E-book.   Here is the link, it's free and will keep you amused.  https://chasingstrength.com/get/102-kettlebell-workouts/

Recovery:  Same. 11 month golden retriever puppy has a LOT of energy, needs to be walked at least 3 miles daily.

Diet:  The most important question as it's 85-90% of success.  Going to follow a Slow Carb diet a la Tim Ferriss but my own spin on it, which is similar to Geoff's diet above on days, 1,3,5 and 6

Days 1-5, Eat 2-3 meals of Protein, Green Vegetables and Complex Carbs (No bread, pasts, dairy, fruit)

Day 6 Cheat MEAL, not day, meal.  Including dessert.  

Day 7 Fast from cheat meal to next day's dinner 22-23 hours. Eat the dinner same as days 1-5.

If I lose 4-5 lb. in the next month, great.  If not, I know eating healthy is great for my heart and organs.  And at 52, heart health starts to get EXTEMELY important.  Especially with the genetic cesspool I was dealt. 

I'm still taking my blood pressure medication.  Usually I have to cut it in half at this point from headrushes, but those haven't been as extreme as in the past.  Normal around 120/80.

28 days is all it takes, and in reality 4 cheat days and 12 eat normal with carb days.  So only 12 days are tough.  That's less than 50% of the program. 

10 Weeks Later

70 Days into my health kick.  Like the Energizer Bunny, I keep going and going and going....

Lots of good news

1. Weight down 8-9 lbs 182-183 range. And I've eaten like an 18 year old. Been on the road last 3 weeks.  Ate steak, doughnuts, French toast, bacon, fried chicken. Chinese food 3 times.  And lost weight.

2. Had elbow tendonitis finally taken care of with a cortisone shot. It was sore for 2 days after the shot, now, pain free.

3. While there, they took my blood pressure. Wasn't expecting that after 3 cups of coffee.  135/77 down from 142/96.  And believe me, I've had some stress in my life.

4. New role, start that tomorrow.  It's still working from home and will be a great opportunity to leverage what I've been doing.

5. Still on the wagon with zero temptation.  Probably going to be permanent. 

6. I feel 25 years younger, physically

7. Consistent with workouts.

Habits I'm continuing

1. Still drinking a pint of coconut water a day for potassium and to help lower blood pressure.

2. Still have my 2 Tbs of Apple Cider Vinegar, 2 Tbs of Lemon Juice and Water, taken the rest of the stuff out of it.  Drinking before bed vs. before a meal.  it's supposed to lower blood sugar at night by up to 6%.

3. Keep fighting through stress.  I wouldn't call it a banner month from a personal standpoint (parenting is REALLY hard sometimes), but I'm on my game.

4. No drinking.

Workouts

 1. Hitting Planet Fitness 1-2 x a week to do chest and back exercises and a 2 mile run.  When I was in San Francisco the second week, there was one 100 yards from my hotel, used twice.

2. Still doing kettlebells.  More getups and swings because of my balky elbow. Been gingerly trying not to re-injure it. Did about 25 snatches yesterday, in sets of 5, no pain.  Not doing any real programming right now. 

3.  Been running a little. did 5.4 miles outdoors last Sunday, then took a few days off. 

4. In San Francisco they had a group bodyweight Orange Theory class at 6 AM at the hotel.  Brutal. I was having conversations with myself about losing the previous night's dinner.  And I was in bed by 10 PM PDT. I could only imagine my colleagues whose livers were in overdrive from the night before.

My previous post was my most read to date, by far.  There were quite a few people, who I know personally have come up to me and told me they read it.  Kind of surprised me to tell you the truth. Usually I feel like I'm writing to a bunch of strangers and I like it that way. Though I do catch a little grief from some of my closer friends and relatives.  What people don't understand is, we are always evolving. Values change, people change. I have a friend who is getting pretty famous on his YouTube channel. I laugh hysterically when I watch it.  I've taken to calling him "The Luckiest Man On Earth" to his face, after he referred to himself as that after Hurricane Irma. But, I also can appreciate that he's building his brand, and 99% of the people who watch him don't know him like I do. I've done a couple of videos. I don't like the way I look or sound.  I feel vulnerable in front of the camera.  I guess that means you won't see any sex videos of me being released.
  
Thoughts on not drinking
Now we've gotten to the meat and potatoes of this blog.  Let me preface this by saying, I never had a drinking problem. Did I binge drink like a lot of adults? Sometimes, yes. Did I drink every day? No way. Call it 15-20 units a week over 3-4 days. I drank on weekends, or when going out to dinners or social events. I love scotch, could take or leave everything else. My only advice to any of you who want to lose weight, get in great shape, feel healthier, abstaining from alcohol is 100% the magic pill.  Not even in moderation.  You will look better, feel better, perform better, behave better.  The trade-off is; life will get a little slower, maybe even boring. I've been to bars, out for drinks, numerous parties, golfing, hanging out at the 19th hole, stuck in airports, traveled back and forth cross country twice, a terrible week of meetings away from home, professional social events, on vacation with my friends and haven't drank. I've only been quasi-tempted once. Me and my colleague/friend were walking down Nob Hill in San Francisco, near the Buenavista Cafe and I thought about their Irish Coffee. Other than that, it never crosses my mind. Once my mind is made up to quit something, I'm good.

I still have a good time. I'm a world class chatterbox, so I don't have any issue holding conversations. Last week in Asheville, after dinner, we went to a blues bar. Great music, hilarious people watching, (judging here, but it's a bunch of hipsters trying WAY too hard to be different). Artistic, eclectic, a glorified Vermont come to my mind. My buddy has a house on a ridge above timber at the top of a mountain. Drove the rented Tahoe in the dark up the mountain. Provided a great rush for me. Any personal issues I have, I feel I can deal with them head on with laser like execution.  Fighting off a hangover when you're not feeling great personally really stinks.

What is your preferred potable?

Micro Brew 
Pros: Have a better flavor than mass-produced beer, interesting styles of taste.
Cons: They're heavy, hard to drink more than two, hoppy beers release estrogen. Estrogen gives men Bitch Tits

Regular Beer
Pros: The ultimate culture uniter among male friends.  "Let's have some beers" Great on the beach or after mowing the lawn.
Cons: Light beer has no flavor or alcohol, need at least 6 to feel anything. No point to it.  Regular beer has a sweet aftertaste and makes you feel bloated.

Wine
Pros: Wine tasting at vineyards is a nice thing to do with your sweetie. Pairs well with food.  Different types of grapes bring different types of wine
Cons: Makes you feel sluggish and sleepy. Too much wine leads to nasty hangovers. The mommy/wine culture is stupid. Go to your local liquor store for a wine tasting.  Look at the dregs of society that show up.

Scotch
Pros: Once you acquire the taste, the differences in whiskies are quite interesting. Relaxing with a book in front of a fire. Good bang for the buck,
Cons: Can't have more than two and the best scotch according to my cousin is the second one. Can go down fast. Best only in moderation.

Bourbon/Rye
Pros: Good for cocktails. An okay substitute if there is no scotch.
Cons: Scotch tastes better. I find bourbon to be too hillbilly/charcoal infested for my pallet. Same issues about potency as scotch.

Vodka
Pros: Good to mix with.  Comes in a variety of flavors
Cons: Makes some people insane.  I'm not a vodka guy at all. Would drink it maybe once a year tops.

Gin
Pros: Mixes well for martinis or with tonic water.  Great refresher on a hot day coming off the beach
Cons: Liquid Satan.  94 proof, more than vodka or whisky.  Hits you like an uppercut. Tastes like soap after the second one.

So as you can see with no scotch in the house, it is easy for me to abstain. I'm at the point where, if all this stuff is going well for me, why even bother starting again?  Oh and the cash register is up to at least $500 saved. I've put my money to better use. Bought a set of Callaway woods for golfing. $360 and paid for my flight down to Asheville. 

Today's workout:
28 kg kettlebell
2-5 rounds:

1 Turkish Getup Each Side
10 two hand swings
2 Turkish Getups on one side, then 2 on the other
15 two hand swings
3 Turkish Getups on one side then 3 on the other
25 two hand swings
50 two hands swings