FREEEEEEEDOM!
Health is Wealth - July 2nd - 8th
“Calm mind brings inner strength and self-confidence, so that’s very important for good health.”
For the remainder of the summer, all of my cardio days will be Run driven. I will alternate between distance and interval training until the Twin Cities Marathon. Any ride, will turn the day in to a two-a-day :) Summer time!
MONDAY: Stability Circuit
TUESDAY: Strength Circuit
WEDNESDAY: Run (Long 2Hours )
THURSDAY: Stability Circuit
FRIDAY: REST DAY
SATURDAY: RUN (Intervals)
SUNDAY: RUN (Long 2Hours)
Health is Wealth - May 21st-27th
This life is yours. Take the power to choose what you want to do and do it well. Take the power to love what you want in life and love it honestly. Take the power to walk in the forest and be a part of nature. Take the power to control your own life. No one else can do it for you. Take the power to make your life happy.
“This life is yours. Take the power to choose what you want to do and do it well. Take the power to love what you want in life and love it honestly. Take the power to walk in the forest and be a part of nature. Take the power to control your own life. No one else can do it for you. Take the power to make your life happy.”
Back after it after a nice "rest week". Late post, but but returned home Sunday from Bentonville, Ak. I went for a 5mi run before my strength circuit workout. After driving for 11 hours on Sunday, I felt like I just had to move and keep on moving. I think I posted 26,000 steps yesterday. Anyway onto the week...
MONDAY: Strength Circuit
TUESDAY: Stability Citcuit
WEDNESDAY: Strength Circuit + RUN
THURSDAY: Stability Circuit
FRIDAY: REST DAY
SATURDAY: RIDE
SUNDAY: RUN
Live Fearless. Not Reckless.
Health Is Wealth - Active Rest Week - May 14-20th
“I’m an ambitious person. I never considered myself in competition with anyone, and I’m not saying that from an arrogant standpoint, It’s just that my journey started so, so long ago, and I’m still on it and I won’t stand still.”
Coincidentally I am heading down to Bentonville, Arkansas to mountain bike this week. I take off Wednesday morning and will be riding Thursday-Saturday.
This past weekend I rode about 12miles and ran nearly 10miles. I thought perhaps I could sneak in a Stability circuit today at the gym, but my body wasn't having it. Rest week is calling my name. If I wasn't heading out Wednesday, my week would look like this.
Monday: Rest Day
Tuesday: Stability Circuit
Wednesday: Rest Day
Thursday: Stability Circuit
Friday: Rest Day / Easy Run
Saturday: Easy Ride
Sunday: Rest Day
Week 23 - Cardio Day .... Again
Yoga takes you into the present moment, the only place where life exists.
“Yoga takes you into the present moment, the only place where life exists.”
retty easy day. Walked a mile at 3.5mph and gained almost 500ft in elevation. Ran two and half miles 6mph (10min/mi) pace. Kept the heart rate down and just enough to warm up the body for a good stretch.
rolled out for about 15 minutes. The only stiffness I really felt from yesterdays's cardio day was my inner left quad and my calves. I think my calves are overly tight, something I've over looked and have been working on loosening up. Just gotta keep at it!
Have an awesome weekend 🤘
Live Fearless, Not Reckless.
Cardio Day
“Any struggle or pain that you experience just gets you to the top, and you can’t get there without making the climb. A few years later, you won’t remember exactly the way the pain felt or how long it took, you’ll just remember the view from the top. In fact, you might smile at the fact you had to work to get there.”
I've really come to love cardio days. Truthfully, I was always told and always told myself when I was younger that I was a sprinter, not a distance guy. I loved wind sprints, plyometrics, running hills, etc etc but I hated going out for a mile jog. I ran hurtles and sprint relays. I cant seem to get enough of the opposite now. Long runs and rides have become so therapeutic to me..
Post HS and into university between working in the service industry and partying I picked up the delicious habit of smoking. It was awful, as everyone knows. I couldn't even tell you why it started. I wasn't playing any sports or involved in any recreational activities so motivation was nowhere to be found. The only thing that kept me from weighing three hundred pounds was working as a valet parking attendant. Young and dumb. Fast forward half a decade and I've quite smoking, quite drinking any alcohol, caffeine, energy drinks and for the most part eat pretty clean. My diet is definitely not perfect, nobody's is but it's always getting better. This all brings me to my next point. How I feel. Cardio day. I love it. You almost don't even know how really shitty you actually feel or what they mean when they say you are what you eat until you know what it feels like to feel so freakin good.
A few life style changes and I've run a marathon with my eyes set on the Moab 200. Health is your wealth, man. Damn!
Today's cardio day. I walked a mile at the incline of 5 at 3.3mph to warm up which I think got me about 250 ft of elevation gain. It was a speed work day, and I was running so I settled on wind sprints. I ran a total of 4 miles between a 6mph at 8mph pace. My intervals were 30-60sec.
Miles 1 and 3, I ran wind sprints. Mile 1 was 30sec intervals (6mph vs 8.5mph). Mile 3 was 60 sec intervals (6mph vs 8.5mph). Mile 2 and 4 was recovery speed jog at 6mph/ )10min/mi pace).
I know a lot of people hate the tread mill, but I absolutely love it. For the most part, I find slower paced edm and focus on breathing.
I followed my run up with 30 minutes of stretching. I rolled out with the roller and softballs and stretched.
You guys Have a Killer Thursday!
Live Fearless, Not Reckless.
Week 23 - Killer Stability Circuit
If you ain't pissed off for greatness, that just means you're okay with being mediocre.
“If you ain’t pissed off for greatness, that just means you’re okay with being mediocre.”
Had a killer work out today. Coming off an active rest week, I've been read y to hit it hard every day this week. Today was a stability circuit workout.
I started off with a 2mile run at an 8:22/mi pace. My goal while warming up is exactly that, warming up. I stretch dynamically before, during and after my warm up run. I keep my heart rate down in-between 140 and 150. I am 33 so keeping my heart rate under 145-ish keeping me in an aerobic heart rate zone.
From there my circuit consisted of:
Single Leg Reverse Band turns - I do 10/arm per leg. One set is essentially doing 40 band rotations. At my gym, I use the green band.
Lateral Box Jumps - One set is 20. Im not jumping on the box, Im jumping laterally from side to side over the box (36in high).
Saturday Night Fever - 8/arm @ 15lbs.
Single Leg Hip Lift on a Exorcise Ball - These are tough as **** for me. I do 8 per leg.
Band Swimming - I feel like an idiot doing these but I can definitely feel them working. I swim forward slowly for 45 seconds at a moderate pace and then swim backwards for 45 seconds.
Ab Roller - Another one that is tough as ****. I do 10.
Tri Rope Pull Downs into a Chop - I do 10-15 per side at 30-40lbs
Pistol Squats - 8 per leg. Final stop on this stability circuit.
I do 3-5 laps though these circuit work outs. Post circuit, I usually hop on the elliptical or Row machine for about 15 minutes. Post work out I spend 30 to 45 minutes working on the foam roller, mobility ball and stretching.
Live Fearless, Not Reckless.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me. If you have any questions, interested in training or programs, Hit up Dee or Lord Kenny.
Cheers Friends!
Week 21 - Explode and Power
Hey Guys - My week is going to go as follows
Monday: Rest Day
Tuesday: Cardio - Interval Training
Wednesday: Stability Circuit
Thursday: Power Circuit
Friday: Rest Day
Saturday: Cardio - Long Run (8-12 miles) HR below Anaerobic Threshold
Sunday: Cardio - Intervals and Wind Sprints
Strong Mind, Strong Boy, Strong Life! Get your mind right guys and hit the gym.