Catching Up

I haven't posted for a while, mostly because I hadn't been working out, and I didn't want to post about how I had gone off the rails on my diet and exercise plan. The trip to Kalispell was definitely a hit to the plan. I tried to eat well, but still went out to eat a bunch, drank some beer and wine, and didn't exercise at all. After the group classes at WRP to motivate you, it is impossible to self motivate and run on a treadmill in a closet at a hotel :)

So, I was not looking forward to the weigh in. But lo and behold, I had lost weight. Currently at 176 lbs., 16.6% body fat. And back training again this week. Mon, Tuesday, Thurs and Friday.

Back from vacation: Back on the new man plan

I took some time off from the new man plan during spring break vacation to sunny Orlando, FL. I did manage to get one run in, which was 6.5 miles, and did a lot of walking at Disney World, Sea World, and even got a little run in at the airport, carrying a 35 lb child and laptop bag, to make a VERY tight connection in Salt Lake City on the way home.

I took Wednesday off, but did a Functional Fit class at WRP yesterday evening, and a 7AM spin class this morning. Should be an excellent weekend for mountain biking. I am traveling four days next week, and I am going to be doing some entertaining in Kalispell (three vendors are scheduled to visit whle I am there). I'll try to stay on track, and get at least one work out a day in, at the lovely Hampton Inn fitness room. Maybe I'll try to work in some swimming, since the pool is fairly nice.

Hope you al have a great weekend - and stay with it. I know that you are still working out, even though the novelty of blogging evey workout does tend to wear off. As my man Tony would say - BRING IT!

Perfect Mountian Bike Ride

Wow, the trails are in great shape, if you know where to look. I got a great loop in today (2 rides 2 days, pretty sweet!) from Entrada Lodge to the River Trail up to Big Eddy then out to COD and back down. Really great conditions out there right now.

Keeping the streak alive

Got my march mtn bike ride in today. COD, up to the FS road, and back around the lower loop. About 60 minutes, 8 miles. Fun, and punched the ticket. Lily and I went skiing this morning, so I also get to count it as an offical biathalon day. Lily did great, but she really liked riding the lift more than skiing back down.

Personal Training

Sports Conditioning at WRP. These posts seem repetitive, but the workouts are anything but. Just me and the trainer. Today it was Dave Zimmerman. I took a few spin classes with him at Juniper. He mixed it up with some stretching and cardio, and some quite a bit of back work. I must say, I really do enjoy the classes at WRP. Always something new, and always a challenge. Because it was just me, Dave just kept pushing. Definately packed a lot into 60 minutes.

Not sure what's on track for the weekend. Should try to get a ride in, March is winding down. And probably preppeing for the trip. Hope everyone has a great weekend. Have a good run tomorrow Bobbo!

Where are my Partners in Awesome?

It looks like everyone else is getting kind of sick about blogging all their workouts too!

I forgive ya - but I do follow along. What's everyone been up to this week? It's Thursday. Somebody must be working out this week, right?

Funtional Fitness with Kyle

Man, these classes are hard. But it is a great way to start the day. Everything else seems kind of easy after busting your ass for an hour :)

Two Days Off, Two Workouts, One Rest Day

I took Saturday and Sunday off. No classes at WRP on the weekend, and my Juniper pass has expired. The weather was pretty lousy too, so just sat around and played with the family. Did a sports conditioning class Monday, but had to cancel class yesterday. Kylie had a fever, pretty high, and was up a lot during the night. Lily was up some too, so I really needed to sleep in a bit. Went to sports conditioning today. Worked hard. Feeling Good. Not losing weight. Not gaining weight. Feel like I am adding muscle, but really need to kick start the weight loss again to make it to 170. Back on the diet. Kind of have been less serious about it since my birthday. Even had some wine. But back on it today. At least until vacation. Be great to get to 175 by/in Florida.

Five for Five: Where's My Medal

Yep. Made it to my fifth class in five days today... I hope I get a medal, or maybe just a t-shirt? Problem is, Greg, the trainer, forgot to show up. Luckily Isis (sp?) did and we came up with a pretty tough workout for each other, if I do say so. Plus, I'm going to do some push ups tonight. Sorry, not going to make it to the Grin and Bear It. Going to do the Salmon Run insead.

To quote (or at least paraphrase) Rob, "Who's Awesome? Me!" :) I hope everyone has a great weekend.

Four for Four this week at WRP

I am glad I went to class this morning. I didn't really want to go, and I am definitely going to feel it tomorrow, but really - what's an hour of agony in the big scheme of things. A good solid upper body workout today. Going to have trouble lifting my arms over my head tomorrow. And now that I now Kyle reads my blog occasionally, I take back what I said about him being mean. After watching Julian on biggest loser two nights ago, I now know what mean trainers are :)

Strength Training: 1 on 1

Another one on one class at WRP, this time with Greg. I asked him to go easy on me, since this was day three for three and I am signed up for a Kyle's Functional Fitness class tomorrow and Strength Training on Friday. 30 minutes on the treadmill, and then core abs/back, with some squats/legs and chest/arms for good measure. The abs hurt already...

Kyle is mean, and he thinks that is a compliment

Wow. I guess I am still recovering from my week of excess. Functional Fitness class had me just about ready to throw up today. That's good, I guess... I survived.

I am reading the "Men's Health" guide I received for my birthday. Basically, it says I really need to diet and lift more, not do excessive cardio. Sounds good to me. The WRP classes count for lifting (so say my arms and legs). So I am hitting the diet hard. The goal is < 10% by Jun 8th.

OMG, I'm such a geek. I just calculated that in Ruby:
Time.new + 90.days
=> Mon Jun 08 09:32:53 -0700 2009

The Old Man Plan: Working out after the big 40

Well, now that I am officially over the hill, the workout classes are getting really hard. Either that, or the five days off last week plus WAY over doing it on Saturday night has consequences. Still feeling the effects of too much cake and too many shots, I went to my Sports Conditioning class, and was surprised to see Greg teaching the class. Ouch... I needed an easy day. Not what I got. I was almost to the point of throwing up about half way through. Toughed it out - but I still think I might hurl.

Tomorrow, even more pain. Kyle's Funtional Fitness class at 7AM. Groan....

Funtional Fitness

Another class today at WRP. Functional Fitness with Kyle Will. It was a great class, but very challenging. At one point Kyle asks "Is everyone doing OK?" I respond, "Define OK". Kyle says "Not going to throw up or fall down." That is the functional fitness definition for doing OK I guess :)

Weight was back below 180 this morning. Maybe just a fluke weigh in yesterday? Currenly at 179.2. Not going to hit 175 by Saturday, but that's OK. New goal is 170 anyway, and I will get there eventually. But I am still going to have a beer on my birthday!

Catch Up Post

Friday: Pumpin' Hardly Nothing at WRP. Good class, just me and the trainer. Mostly strength training but I got there early and the class started late (I signed up late I guess and the trainer was 15 minutes late) so I got 30 minutes on the treadmill in as well.

Saturday: What a great day. Lily's first day on skis at Mt. Bachelor and she really liked it. She was on her x-country skis, so kind on wobbly, but she did really well. Kylie solo'ed off the harness for the first time. We ran into the Dedrick's and her friend Sydney, and another friend Kira (with her dad John) who were up there without the harness, so of course Kylie didn't want to use the harness any more. We did one harness free run on Carousel, and then two down Marshmallow and Dilly Daly Alley. She was doing great, and really loving it, going through the trees, and where ever her friends would lead. I was a super proud Dad! Also saw Evan from Father to Father up there working on snowboarding with his son. I can't wait to get back up there with the girls.

Did a run on the road Saturday from the house to Phil's trail. It was pretty painful, and I seemed to be going really slowly, but when I checked the distance and time online, I was running at my 10K/1 hour pace and did 4.5 miles. Not bad....

Saturday nigh we went to Mountain Film. I snagged a "Salmon Run 2004" t-shirt they tossed out as schwag. I'm taking it as a sign and that's going to be my 10K goal.

Sunday: Day Off

Monday: Sports Conditioning at WRP.

Oh no! I have gained weight. No sure how that happened, except it was kind of dreary out this weekend and maybe I snacked too much. The scale said 184 this morning! What! How is that even possible. That seems pretty excessive. Not sure what to make of that, so back on the diet and exercise and hope someone put lead in my undies or something...

Day Off - Snowboarding plus pushups

Didn't make it to the gym today. But I did get to the mountain for 12" of some super light powder! Feeling guilty, I did my push ups tonight. Might try to get a run in tomorrow - outdoors.

Sport Conditioning Class at WRP

Took my second class at WRP today. I really enjoyed it. Maybe because I was the only one in the class, so essentially a personal training session. Good solid core and upper body workout, with a mix of cardio as well. I signed us up for the monthly package. If I can make it to three classes a week, it will help keep me motivated and definately be worth the $$.

Half way to the 10K

Did 30 minutes on the treadmill today, at a pace that gets me to 10K in under one hour. It felt pretty good. I think I may sign up for the Grin and Bear it. I know I can do 10K. Not so sure about the under hour part. Breena tells me running on the road is harder than the treadmill. I guess I better try it before I commit... Plus another 15 minutes on the stair climber. Now it's off to 100 pushup challenge training. I'm going to do week two again this week.

Cardio Day

60 minutes of cardio. 30 minutes on the elliptical, 30 minutes on the stair climber. Total cals (according to the equipment) = 1,000. 3.5 days of that, and I'll be one pound lighter :)

Oh, my poor legs!!!

I am still feeling the workout from Friday. Spent the morning in the pool with Kylie and Lily. But had some free time this afternoon and went to Juniper. Started with 30 minutes on the stair climber level 13. It hurt, but it was bearable. Then I decided to get on the tread mill. Oh my. The legs were burning. But figuring what doesn't kill you makes you stronger, I toughed out 30 minutes at 10 mins/mile. My best run yet, but oh man did it hurt. Hopefully the workout today will actually make the legs feel better tomorrow. We'll see. Did see the 170's on the scale for the first time today, along with a good body fat reading. Pain == Progress? 179.6 lbs. 16.9% body fat.

Ride at Horse Ridge

I need to learn not to post good news on my blog. As soon as I do, I seem to invariably back track and give up all of the good gains I am so proud of... Overall, not the week I had planned on . I worked out Monday, but did not get any workouts in Tues, Wed or Thursday. Attended the parenting class Tuesday, but only could stay for half the class because the girls were both sick, and Breena deserved a break to attend her monthly salon.

Friday I went to the Sports Conditioning class at the new WRP studio. It was a great class (thanks Greg), and my legs are sore! I did get a ride in today at Horse Ridge, thanks to Breena. She insisted, even though my legs are in serious pain and I had very little motivation. But I am glad I did. The "ride every month" goal is still intact, and if I didn't go today, I might not have gotten a ride in for February.

Did get down to 180 today, so even though I did not get all of my workouts in, the diet is helping. Probably won't hit 175 by my birthday, but I will hit it. In fact -> new goal. I'm gonna hit 170 now.

Level 14

Stair climber again today. 30 minutes at level 13 and 30 at level 14. That's 370 watts! Getting close to the goal of level 15 for 60 minutes. Tomorrow, I am taking a class with Kyle Will at Will Race Performance, which is opening in the 'hood. I am getting kind of burned out on the Juniper cardio workouts, so I am hoping I like these classes and the personal nature will keep me motivated to reach my goals.

On a side note, I seemed to have plateaued again. I have been at 182 lbs (even) for the past three days. I am starting a more restrictive diet today, trying to make sure I make 175 by my birthday. No snaking after dinner, and I am planing my meals much more carefully.

Breakfast:
Oatmeal, 1/2 cp dry
Skim milk, 1 cp

Snack:
Almonds, 1 oz
Banana

Lunch:
Leftover rice pilaf and 1/2 chicken breast

Snack:
Walnuts, 1 oz
Mozz Cheese, 1 oz

Dinner:
(Not really limiting my dinner, but will track it)
Steak, probably about 6 oz
Baked Potato, with about 1 tsp butter
Beets, 1/2 of a beet
Spinach salad, with mushrooms, tomatoes, and seseme oil/rice vinegar dressing
1 piece dark chocolate

Much Progress This Week

I hit the gym again this morning, and did 60 minutes on the stair climber at level 13. Whew! Lot's of progress this week:

• Made it to the gym for 1 hour of cardio 6 out of 7 days
• New PR on the stair climber (level 13 for an hour). Added a new goal for stair climber.
  
• Started the 100 push up challenge
• Started training for 15 pull ups
• Ran a couple of times for 30 minutes with no stops
• Started father to father classes
• Broke through the plateau at 185 lbs. Lost three pounds this week.

Goals for next week:

• Another six days at the gym
• Start the 200 sit up challenge

Here's wishing everyone a great week. Keep making progress towards those goals!

Valentine's Day Cardio Workout

It's Saturday and Lily is sick, so we are not doing much but sitting around the house. I got to the gym this morning and did 30 minutes on the stair climber, level 13, and 30 on the elliptical, level 13. I was going to do a full hour on the stair climber at level 13, and was feeling pretty good about that but someone else wanted on right after my first 30, so I moved to the elliptical. But I am sure I could have done the full 60 on the stair climber. So I am adding a new goal: Stair climber, level 15 for 60 minutes.

Also, two sets of pull-ups, at level 12 (less is more on the pull up machine). Working my way towards 15 body weight pull ups. Also finished week one of the 100 push up challenge last night. Week one was not bad at all. But week two is looking pretty hard. At least I get a few days off before then. Maybe I'll kick off the 200 sit up challenge next week too.

Of yeah, and I am sitting here breaking one on the non-fitness goals. No laptop at home while the girls are awake. So I gotta go and play "Princess Party". Happy Valentine's Day!

100 Pushups: Week 1 Day 3

Set 1: 11
Set 2: 15
Set 3: 9
Set 4: 9
Set 5: max (15)

Cardio+

30 min. stair climber, level 12
15 pull-ups, level 12
30 minutes elliptical, level 13
15 pull-ups, level 13

100 Pushup Challenge - Day 2

Set 1: 11
Set 2: 15
Set 3: 9
Set 4: 9
Set 5: max (15)

Non Fitness Related New Man Plan Goals

I have some goals that are not fitness related that are also part of the new man plan. I haven't really published them yet... I did start one of them last night, and I wanted to post about that. I started a 10 week parenting class called Father to Father. It's all dads, about 13 guys plus the facilitator. Two hours a week, talking about parenting, supporting one another, sharing and coaching. I think it is going to be really good. Even at the first class I got some really good ideas. One was, rather than always saying no, or resorting to bribes, reward good behavior with additional choices and privileges. Get ahead of the game, so to speak. Take the opportunity to let the child make some choices, withing reason. For example: You're getting to be a big kid. Maybe if you do a good job sleeping you can choose your own bedtime. Any time between 8 and 8:30, you choose. By rewarding with privileges, you can out of the negative cycle of reinforcement and teach your kids that good behavior has benefits, not just negative consequences for bad behavior.

2009 Non Fitness Goals

Be a better dad

• Be more involved and present.
• Be more patient
• Turn off the blackberry/computer when I am home and the kids are awake
• Dad time with each girl, one on one. Find special events for each of them and do them

Be a better husband

• Get better at communication
• Share more and listen more
• More grown up time, which means I need to plan, schedule and make it happen, not depend on Breena to always do this

Be a better friend

• Find time to develop deeper friendships, both new and old
• Plan and schedule more friend time

Level 13

New PR on the stair climber today. Level 13 for 30 minutes. That's 350 watts, 208 floors, 550 calories. And then I threw in 30 minutes on the tread mill, 'cause I'm xtreme! Bring It! Boo Ya!

Running. It's so mental with me. 5 minutes in and I was ready to quit! But I didn't. I toughed it out. 30 minutes with no stopping. It hurts. But I can tell I am making progress.

On hour cardio plus pullups

30 minutes on the stair climber (level 12) and 30 minutes on the elliptical. I went pretty hard on the elliptical. Heart rate was consistently above 160 and maxed around 170. Threw in two sets of 15 pullups. Moved up to level 13 on the pullup machine (level 14 yesterday). Just more 13 levels until I am doing 15 pullups of my own body weight :) That could take some time...

Kicking off the 100 pushup challenge

I started the 100 pushup challenge program tonight. I did the initial challenge last week and did 15 pushups, which puts me in Week 1, column 3:

Todays Workout:
set 1: 10
set 2: 12
set 3: 7
set 4: 7
set 5: max (12)

I found the Online Stopwatch, which is handy for tracking time between sets.

Running, I guess it's not so bad

OK. Running, it's not so bad. Or maybe, it just sucks less when you are conditioned to it. Regardless, made it 30 minutes on the stair climber today and 30 minutes on the treadmill. Even threw in two sets of pull-ups on the pull up thingy. 12 is the new 11 on the stair master. Running was 15 minutes at a little less than 11 minute miles, and then 15 minutes at 10 minute miles. So - improvement.

My stats do suck however. I have definitely plateaued. Weight is holding steady at 185 and body fat around 18%. I'm going to hit it hard this week to try and get past this logjam. Wish me luck!

I'm sore

Running yesterday left me sore today. I barely managed to drag my butt to the workout space at the hotel this morning. Not only was I sore, but I found out yesterday that it is crowded at 6:30, so 20 minutes/session is all you get. I ran for 20 minutes on the tradmill, but I had some work to do, and the other stations were all full, so that's it for this morning. I'm looking forward to getting home tonight. San Fran is fun, but I miss the family.

Travel

I am at a conference is San Francisco Mon-Wed this week. I got two workout sessions in yesterday (2 one hours sessions on the elliptical) and another in this morning (40 minutes on the treadmill plus 20 on the elliptical). I hope to get another in tonight and one tomorrow morning, but I must say, my right hip really hurts. I think I may be over doing it. But I am looking forward to getting on the scale on Thursday, to see what this intense over-training has produced! I am also glad the new man plan includes no alcohol. I passed on the happy hour last night and I am planning on skipping the booze cruise tonight.

The running on the treadmill went surprisingly well. I need to up my pace (currently at 11 min miles) but I did do it for 40 minutes straight, some at 10 min miles, and got to 4 miles. Maybe the 10K is not so far off?

Back at it

Sure enough, as soon as I post I am going to drop 15 lbs. this month, I plateau. So realistically, probably more like 10 lbs. this month. But still, not too bad, right. I am ahead of the plan.

I had to take Wednesday off. 4 days in a row and I was spent, plus work was crazy. No time to sneak out for 90 minutes. But I hit the gym yesterday for 60 minutes of cardio. Mixed it up and went for 30 min on the bouncy-running thing (the ARC trainer) and 30 on the elliptical. Today a full 60 on the stair master. I went at level 11, and frankly it seemed too easy. But I needed a couple of light days. I've got three days of travel coming up next week, but it is a conference so I should be able to find time to get some good workouts in each day. The hotel gym looks nice, and there is a SPA, so maybe I'll get a massage too!

Skiing tomorrow with Kylie, maybe some biking on Sunday. It would be nice to tick off the Feb. bike ride if the weather cooperates.

To my partners in awesome, I bring you level 12

Today was tough. Not sure if it was four days in a row, or the fact I was doing level 12 for a full hour on the stair master (that's 323 watts, for those power junkies out there). It hurt from 10 minutes on. I didn't think I could do it. But if I quit, I couldn't blog about it. So I did it for you, my partners in awesome. Nick, Rob, Valerie, Jessica, Mindy; today you inspired me today. Everyone out there who is on the sidelines, I encourage you to share your goals with the world. Read the blogs, comment, encourage, and heckle when needed. We can draw strength from each other. Thanks for being awesome.

BTW - I am on track to lose about 15 lbs. this month. How's that for awesome!

This is getting repetitive

Another day, another 60 minutes on the stair climber. I feel like I need to mix up my routine. But the stair climber is so hard! It's like the treadmill (meaning if you stop you'll fall off), but it isn't running so it doesn't suck quite as bad as the treadmill. And it seems to be working, based on my current stats. I did 30 min. @ level 11 and 30 min. @ level 12. I think I'll add a New Man Plan goal of one hour on the stair master @ level 15 - Bring It!

What was really lame is my iPod running out of batteries with 20 minutes to go on the second 30. That was a challenge. But I knew if I didn't do it, I couldn't blog about it. All of you inspired me - even thought I am sure I am only doing this for myself at this point :)

Another Day, Another 60 minutes of cardio

Spent another hour on the stair master today. It hardly even seems that long any more. Kind of crazy, I know. Scale was down to 184 even, 18.2% body fat. Right now, I am going to focus 100% on cardio. My wrist is getting stronger, but still hurts. Not to mention my upper right rib, which I definitely bruised (if not broke) riding at horse ridge last weekend. Every time I sneeze, OUCH!
I hope by the time I am down to 175 the rest of me will be in good enough shape to start strength training again.

This one goes to 12

Another 60 minutes on the stair master today. First 30 at level 11, second 30 at level 12. I weighed in after the shower: 184.2 lbs! Wahoo! Only 10 more lbs. to go to get to 175. I have learned my weight can vary +/- 5 lbs./day, depending on food and hydration. But still, overall trend is ahead of my goal of 175 by my birthday. Check my latest progress in the graph on the right.

Running Sucks

I may need to reconsider my goals. I tried running on the treadmill today. I warmed up with 30 minutes on the stair master, then attempted 30 minutes at a 10 min/mile pace. I only made it 8 1/2 minutes before I had to slow down to a brisk walk. I ran some more, but only made it 15 minutes total. It was more mental than physical - I just hate running. And I suck at it...

The scale was at 185.0 this morning.

Bring It

I took yesterday off, and went skiing with Kylie at Mt. Bachelor. It still ended up being quite a workout. I hadn't been on skis in 20 years, and it was her first time on downhill skis. She did awesome, and made her daddy very proud. We started slowly, but worked our way up to the chair lift, and manage to get six runs in before my legs called it quits. It was a great day!!! She wanted to go again today.

Today, I hit the "Stairway to Heaven" as I like to call the stair master in the JFC. 60 minutes, level 11, 1020 calories.

Still on Track

60 minutes of cardio yesterday. A ride at horse butte today. The scale was at "185" for the first time. Progress is looking good. Body fat is fluctuating, but I think that has a lot to do with hydration and time of day. Weight is coming off!

Travel is tough

As I thought, staying consistent while traveling is tough. I missed my workout yesterday. I didn't get back to the hotel room until a late dinner at 9PM, and was too full to exercise. I did hit the gym at the hotel this evening for an hour of cardio, and I am going to do my best to get up at 6 and get another hour in before heading to the office.

Yours Truly,
Fatty Fat Fat

Keep on keeping on

I am going to be traveling for the next three days. I am going to do my best to continue to get 1 hr of cardio in a day, but it may be tough, especially on Thursday. I went to Juniper for lunch and did an hour cardio, 30 minutes stair master (470 cals) and 30 minutes elliptical (455 cals).

P90X Kickoff

Breena and I watched the P90X introduction and "Just Brought It" to a bonus cardio workout. P90X is now officially part of the New Man Plan training program.

Horse Butte

Rode Horse Butte with Andy this morning. The trail was perfect. 95% snow free but still frozen. We got out there around 8:45 am and rode for two hours.

Andy was riding his brand new Maverick. He said it "exceeded expectations". He was stoked.

That's Andy in the photo.

Current Progress

So Far, So Good

This week I am 4 for 4 days at the gym. Today will make it 5 for 5. I also have decided to stop drinking beer until I hit my goal of 175 lbs (my H.S. weight). Also, stop snaking after 8 PM. OK - so I had a few pretzels before bed last night.

Not exactly a formal diet, but hopefully it will work. Next week I start official weigh ins. I'll post here so all my friends can heckle me!

Welcome to the 2009 New Man Plan

Welcome to my Blog. My goal is to document my goals for 2009. By sharing them you you, my friends and random strangers on the Internet, I hope to motivate myself to meet these goals. Feel free to encourage or mock me, I can take it.

Goals for 2009

1. Start a blog
   (I'm off to a good start)
2. Complete the Central Oregon Biathlon (ski and bike in the same day)
   I did this on Saturday 1/3/09 - I figured I would start with the goals I have already achieved.
3. Get down to my H.S. weight of 175
   OK. This one could take some time.
   
4. Snowboard
   More than once, hopefully...
   
5. Do the Bend BFT
   http://bendsbigfattour.com/
   
6. Work on more goals for 2009
   In progress...