Tuesday, May 27, 2008

End of May update

Well,


I am really getting into the lifting and enjoying it.


I have started to take some supplements before and after my workouts. here is what I have used and the results so far:


  • Pre-Workout - GNC version of L-Arginine 1000mg. I take 3 capsules as soon as I get up at 4:45am. I then have a half of a PowerBar Energize on the way to the gym. I also try to drink 500ml water before I get to the gym. I am on the stationary bike by 5:15-5:20am. the L-Arginine is a pre-coursor for Nitric Oxide. This helps promote blood flow and volume so that later in my workouts I do not feel as fatigued. The PowerBar helps me with just a little boost of carbs first thing so I am not hitting the wall after 45min of working out. The straight L-Arginine seems to be the cheapest way to get Nitric Oxide. There are many types of pre=workout nitric out there, but most contain caffeine, which I am trying to limit.

  • Post-Workout - Pro-Nos by MRI. I drive home 10min and immediately make my protein shake with the Pro-Nos powder. I am very conscience of the fact that this needs to be consumed within 30min for optimum effect. I have been very pleased with the taste of the Pro-Nos so far. I have only been on it for a two weeks so I cannot tell if it is making any difference physically. I know that it does not give me as much gas as the other proteins I have used.
Tracking-I have also begun logging my workouts. This helps me in many ways. First I can keep track of what weight's are being used for which exercises. It is much easier to increase the weight when I am ready if I don't waste the first set hunting for the right weight to use. Second, I can use the total weight of my workout to gauge how hard I have worked out. I simply do the math and come up with a total lifted amount and compare that to previous days to judge how hard I am pushing myself.

Cycling- I am working my way up on biking. I got new tires for my mountain bike. They are kind of like a hybrid tire, smooth in the middle, but they still have some tread on the edges. They have much less rolling resistance. I was able to do 14.76 miles in 62min. I am going for 20 miles in one ride this weekend I still want to work up to a 50 and then a 100mile ride! I can really tell the difference in my bike tires and the workouts, I have improved my avg speed, distance and my recovery's are much easier when I bike.

Monday, May 5, 2008

Begining of May Update!

If anyone is really reading this here is an update.

Movies
Saw Iron Man over the weekend with my kid. Awesome movie. They nailed the Iron Man character and Robert Downey Jr IS Tony Stark! I highly recommend it to comic book and movie fans alike.

Health update.
I am down to 228. Sometimes it feels like more, but I did not put that weight on overnight, so I guess it will not come off that quickly from now on. I am starting to push the workouts a lot more and starting to feel the strains and aches more. If anyone is interested in my diet plan then leave a comment and I can show you exactly what I eat each day. I post it to nutiriondata.com and then to google docs.

Tuesday, April 22, 2008

Health Update 4-22-08

Time for a health update.

I have instituted two new programs into my nutrition and exercise routine. The first is the web site www.nutritiondata.com. The second is an exercise/weightlifting program from BodyFortress.com.

Nutrition Data.com

I found this site two weeks ago while looking for information on a food (I don't remember which one). I was trying to keep a food log. This site has helped me immensely. It has an extensive database of common food items which you can add to your "Pantry". They even have some fast food places. You can create a recipe from ingredients and have the site "analyze" it for nutritional value. You can also enter your own custom food entries if you have the Nutrition Facts label available. The log can keep track of all of your calories, carbs, proteins, fats, vitamins, and minerals. You can let the site fill your daily values based on your weight, height, age and activity levels, or you can adjust your own. It even has a fullness factor, protein quality, nutrition wheel, glycemic index and inflammation estimator. I have been able to judge and rate my diet and note the areas I need to cut back on or areas I am lacking in nutrition. I use the site several times a day to help me plan my next meal ot snacks. I have been able to stay satisfied and still keep below 2000 calories a day along with increasing my protein, reducing my fat and sugar intake.

Body Fortress.com

I found this site as I was looking for additional nutrition data for my food log. The exercise routine they suggested is great. It allows me to lift four days a week, while giving each muscle group at least 3 days recovery in between lifting days. I use the following schedule:

Week 1
  • Monday - Chest-Shoulders-Triceps
  • Tuesday- Back-Biceps-Abs
  • Thursday-Legs
  • Friday- Chest-Shoulders-Triceps-Abs
Week 2
  • Monday- Back-Biceps-Abs
  • Tuesday- Chest-Shoulders-Triceps
  • Thursday- Legs-Abs
  • Friday- Back-Biceps
Every day that I lift I first hit the stationary bike for a 15-20min warm up at moderate effort. I then stretch the muscle groups I am going to be using that day.

On the weekends I have tried to include a short and long bike ride. My short rides usually last between 5 and 7 miles. I am currently going around 10miles for my longer rides. I would like to push that up to 20miles, but I need to get a different bike for that. I am using a $99 10yr old Schwinn mountain bike. I need to move up to a hybrid or road bike to really get a 20-30mile ride in.

I will continue to give updates occasionaly.

Thursday, April 3, 2008

Weight and the "gut"

I recently went to my doctor when I got the first week of Feb 2008 and had to fly for business within a few days. I was worried about having the flu and flying across the country.

During the checkout two things popped up, both of them probably being related. 1st was weight. I am 6'1''. and have always been around the 200lb mark. I had ballooned up to 249! The doctor said my blood pressure was borderline high also. This was a real wake up call for me, not that I had not noticed the spare tire i was packing! I decided that I was not going to leave my wife and kids any earlier than the good Lord wanted me to. Here what I did and the results so far.

DIET:
  • I switched from Coke to Coke Zero or Coke Zero Cherry. I used to drink a 1ltr Coke before lunch, have another 20oz for lunch and then have a glass or two when I got home. Three things I cut out or way down: Sugar, Calories (800 down to zero per day), Caffeine(helps with the blood pressure). I still have to have the one Coke Zero in the morning for the wake up caffeine.
  • Sodium. I really try to watch it now. I paid no attention to it before. You would not believe how much sodium is in lunch meat or salad dressing!
  • Cereal. I started buying cereal based on the nutrition labels. I eat Special K with Strawberries, Grape Nuts, Honey Nut Cheerios, Raisin Bran etc. I cut down on portions for cereal too. If the serving size is 1cup then I try to stick to that, maybe just a little more. Healthy cereal has so many benefits. Balanced nutrition, low fat, high fiber, low calorie, etc. I also try to substitute cereal for ice cream or another "bad" snack. If I get hungry after dinner then I grab a small bowl of Raisin Bran instead of a piece of cake.
  • Salads. I try to eat at least one salad a day. I either eat them with a little meat on them(grilled chicken or steak), or I just put some bacon bits, a little shredded cheese, non-fat croutons, and low fat, low sodium dressing. I also try to mix up the salads. Dole has a good variety of mixed greens and other types of salad mixes, pre washed and bagged.
  • Water or flavored water instead of sports drinks or pop. I drink 1 or 2 32oz. Powerade Option Low Calorie Sports Drink(only 10cal per 8oz serving)
  • A little red wine (1 glass) when we are out to dinner.
  • I am not obsessive about "dieting" either. I will enjoy a "regular" meal with the family every now and then, but I just am trying to eat smarter.
EXERCISE:
  • We got bought an exercise bike almost two years ago. I never really used it. I like bike riding outside and found the stationary bike incredibly boring. Since Feb I have used the stationary bike 3-5 times a week for 30min. I use the weight loss interval program and try to stay at least 10 rpm ahead of the level they want you at for that section of the workout. I also use either my laptop on the bike with a hand made shelf and bungee system, or I use my BlackBerry to watch movies or listen to music so I don't get too bored.
  • I also make sure as soon as I finish my ride to do 3 or four sets of 10-25 sit ups, usually in a 25, 15, 10, 10 interval. I have also started to mix in some free weights.
  • We won some passes to the local gym at the KCSA auction and I plan to use that on weekends and evenings that my wife does not work.
  • I am looking forward to getting out and biking on the roads again. I want to work my way up to a 50mi ride this summer.
RESULTS SO FAR:
  • I feel great!! I have so much more energy. My back does not hurt. I do not get winded walking up stairs anymore.
  • I weighed myself recently. 232! It feels like more. I am not too worried about the number. If I can lose the belly, feel better, control the blood pressure, and strengthen my body the I will be OK with that. If I settle in at 215 or 220 with all of the above then great.
  • I also had a physical recently. Cholesterol, blood pressure, etc were all right in line.
I will post more later about my progress.

Failed again

Well, I guess I failed again. I promised to post to this blog "regularly"(still not sure what that means) Either way posting once in 6 months cannot be called regular. I will be posting a column(blog post) on mobile tech and my opinions soon. I got a BlackBerry and I have some thoughts about it and other digital world things.

Tuesday, November 13, 2007

Students today.

I recently attended a ground breaking ceremony at Kalamazoo Christian High School. They are adding a new science wing to the school which will enable the kids there to actually begin experiencing some of the technologies that they will encounter in colleges.

One of the speakers said something that struck a cord with me. He said that the learning our students will do in that new wing and throughout the school will influence the direction of our society for years to come. One of the main things that KCSA can provide for students that public schools are not right now is a sense of responsibility. Far too many schools today feel that they have to be the parent and the teacher of our young people. They emphasize the person over the community. Individual achievement is promoted more than community progress. Student are taught if it feels right and you feel good about yourself then it must be OK. What are we teaching young people?

A friend of mine recently alerted me to these items on the Web:

First is a web site by Oakland County, MI Judge Michael Warren called America's Survival Guide. The subtitle of this site is "America is slowly committing suicide." I agree with his assessment.

The second is a video done by students at Kansas State University.


This video is right on the money. Having a teenager I can tell you that this video really hit home.

Wednesday, August 15, 2007

facebook.com Safety

Note: This guide focuses on safety while online to help parents and young people. While some of the things I talk about may apply to other sites like myspace or xanga, I am going to specifically talk about facebook here. I will also be focusing just on the safety aspects not the overall functionality.

Basic setup:

  • Account – facebook ask you to use your real name (first and last) as your account name. This will be displayed on your page and will also show up in searches as part of your basic info.

  • Email – facebook asks you for a email and confirms that email is your by asking you to click on a link sent to that email. This becomes your default email for facebook.

  • Network – This is the main group or network as facebook calls it that you will be put into. In a college or high school format this will display the name of the school along with the anticipated graduation date.

  • Info – You have the option of have a number of things displayed on your profile page (main page). Everything from political and religious views, to relationship status and even phone, email, and address info are there to put in if you want.

Privacy settings:

From the privacy page you can restrict access to what is availible in a search of facebook or you can even limit certain people from seeing certain things.

Friends:

This is the main function of facebook. A friend can see your profile page, send and receive messages, write on your wall, view your photos, and generally have any access to your information that they want.

Adding Friends:

A friend is added to your list after they friend request is made. You have the ability for 1 month to view that persons profile page to help you determine if you want to add them to your list. You can also ignore the request or even have the person blocked from the privacy settings page.

Staying safe:

  • NEVER add someone to your friends list that you have not met in person. A friend of a friend does not count. Someone who says they go to your school, church, Girl Scouts, etc, does not count as knowing them. If you have not physically seen them in real life then they may not exist.

  • NEVER give out your phone number to someone online that you have never met in person. Phone numbers can be traced to owners and owners can be traced to addresses.

  • NEVER call someone you only met online. With caller id systems now they will have your number and can trace you.

  • NEVER arrange to meet someone you only talked to online, IM'd, called on the phone, emailed.

  • Meeting someone online is not meeting them. As far as you know they may not be telling the truth.

  • NEVER post any personal information on your site.

  • NEVER post any personal information on your WALL.


FOR PARENTS

facebook.com seems to be one of the most secure and user friendly of the social networking sites out there. One of it's major safety valves is also one of it's major vulnerabilities. In order to have access to another person's profile page with more personal information you need to be added as a friend. The power to approve friend requests lies solely with the account holder. facebook.com says it does not allow accounts for those under 13yrs of age. This means teens 13 and up have to make the decision of who to add to their list of friends.

What should I do as a parent to keep my kid safe and not have them sneak around?

First the danger in not letting them any access to a social networking site like facebook.com can mean that they will sneak around behind your back to do it. They will get on at a friends house, neighbors, relatives, library or even school.

If you decide to let your kids have a facebook.com account then do it with them. They might not like you having some access to their personal page, but it can be a good compromise.

Here is what you should do:

  • Create your own account. You can use the local area you live in as your network.

  • Add your child as a friend and make sure they accept your request.

  • Check your child's profile page over very well.

  • Check the friends your child has listed. If you do not know who they are then look into it.

  • Work with your child to create a profile that can be safe.

  • Check your child's profile page on a DAILY basis. You can get an alert on your home page when they add new friends or applications.

  • Keep the lines of communication open with your child. Make sure they are comfortable coming to you when they do not feel right about something.

  • Don't take any of their or your concerns lightly. There are far too many Internet predators out there to now. Err on the side of caution.

  • In order to keep you child from hiding things from you do not bug them about every little thing on their page. This can cause them to regress and hide their Internet activities from you.

Use your instincts and your judgment. If you feel you really cannot trust your child on the Internet then install some type of URL blocking or key logging software. This can alert you to any access your child has on the Internet. You can get detailed logs and even screen shots of what your child is doing.

The best policy usually is to work with your child to learn how to use the Internet safely. They need to know what dangers are out there and what to look for. You need to stay vigilant.