How to lay about without being a layabout.

And.... he's back! Sorry for the delay in posting folks, I've been pretty busy with some minor surgery on my chest. Luckily, I've had experience with avoiding these muscle groups before, so I didn't just sit on my bum all day and wish I was exercising. 

I sat on my bum all day and exercised.

I ended up finding a pedal machine, which is like a more portable stationary bike, for ridiculously cheap. These things are foldable, and pretty low-cost. I can't recommend them enough for people with small apartments or a lack of storage space.

I've already got pretty strong legs, so this wasn't much of a workout. But it's a good way to burn more calories when you're on the couch playing videogames or watching a movie. 

Another good way to burn those calories while you're being a lazy bum is a fitness ball.

Yep, one of those. I know some of you manly men are saying, "I don't want none of that namby-pamby yoga crap!" To which I say, "Fine then. Don't buy a cheap way to lose weight and is actually kind of fun. Also, quit being a jerk and nay-saying everything." Studies are starting to show just sitting on these guys isn't much different from sitting in a chair. But there's a huge difference when you do small repeated movements on one of these instead of lounging on the couch. I usually swing my hips in a small circle or bounce slightly while on the ball. You might actually find your core a little sore the next day if you've been really working at it.

Now I'm starting to wonder if I can combine the two into one exercise. If I don't make it back, tell Andy I love him.

Paleo to Go

Who's ever felt like they were a victim of this guy?  Surely, if you have children then you see him quite often, and loathe every trip you take to see him.  If you aren't so afraid of what his food does to you, maybe you should take a look at this.  (Yes, that really is a hamburger purchased in 1996.)

So what of us that actually do try to think about nutrition while out on the road?  This is something I was forced to do quite a bit of thinking about over the past few weeks as I have been traveling back and forth between my old job in my old town, and my new home in my new town.  There is almost an hour and a half of travel time, so I often stay with friends in the old town while I'm working to keep down gas costs.

At first, I was just going with the flow and submitting to the "necessary evils," but after a while I started to feel like crap as my body revolted against all of the junk I was putting in it.  I now would like to introduce one of the things that saved me on the days I didn't have a stove to cook with.

The Hardee's Low-Carb Thickburger

When I found out about the "Low Carb" at Hardee's, it was like a new light was shining through to me.  It may only be a thickburger without the bun, but it's great for somebody who tries to not go carb-crazy when they don't have an option to eat at home.  They also have a breakfast companion called the "Low Carb" that is a simple mix of eggs, sausage, bacon, swiss, and cheddar cheese.  You can learn more about their healthy options here.

After finding these two mini-fast food saviors, I went in search of other foods that might fit either the low-carb, paleo, or primal guidelines, and I found PaleoFastFood.com.  The person who came up with this site, a person who simply goes by "Jtubbs", actually gets out there and does the searching.  They've brought me into the light for so many "paleoesque" foods that I can get while I'm on the road.  I definitely recommend going there and checking it out if you're in need of an idea for your next meal out.

Creatine in Your Routine

Normally, when words like Creatine are mentioned in a discussion about fitness, one of the first images that people think of looks something like this:

I suppose that it is possible for somebody to look like that after taking creatine.  The question we have to ask ourselves is, "What else were they taking?"  Could you imagine somebody who takes creatine looking any different?  Could you imagine them looking like... me?

Yes, I have been using creatine.  For the past six weeks I've been "juicing it up"; and you know what?  I feel fine.

Here's the rub on the taboo supplement that makes people shudder:

Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population, including both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance.

- Bodybuilding.com 

Creatine is, and always has been, a natural component of skeletal muscle. The only reason that creatine may seem like something new is a recent boom in scientific research in the area since the early 1990s. In a sense, creatine was rediscovered when world-class athletes became wise to the option of utilizing it to enhance their physical performance.

In truth, however, creatine was identified as an indispensable part of skeletal muscle some time ago. Nearly two centuries ago (1835) a French scientist and philosopher named Michel-Eugène Chevreul isolated a component from skeletal muscle that he gave the name Creatine after the Greek word for flesh, or Kreas. A few years later (1847) a German scientist named Justus von Liebig proposed that creatine is necessary to support muscular activity when he observed that wild (active) foxes contain more intramuscular creatine than foxes kept in captivity. Liebig later went as far as lending his name to a commercial extract of meat that he asserted would help the body perform extra “work“. Indeed, Liebig’s “Fleisch Extrakt ” could reasonably be considered the original creatine supplement – complete with marketing strategy.

In fact, meat and fish are the richest natural sources of creatine. Carnivores therefore, receive their creatine directly via dietary channels. Conversely, herbivores (and strict vegetarians), since they abstain from consuming these sources of creatine, are solely reliant on their body’s natural ability to synthesis creatine from basic components. Omnivores, on the other hand, have at their disposal both avenues from which to fulfill their daily creatine requirement.

 - CreatineMonohydrate.net

So, now that we've got it out of the way that our bodies naturally produce creatine, and that we also obtain it from meat that we eat, let's talk about how I've been using it and what it has done for me.

First off, I started using creatine on a six week cycle.  For the past six weeks, any time I have did any kind of strength training, I have had 5mg of Creatine Monohydrate mixed into a water bottle.  I normally started drinking this water right before I went to the gym and usually finished it right before my last station.  Other than that, my routine has stayed the same, including my regular multi-vitamins and drinking a protein shake right after my workout.

I did not go through a "Loading" phase with it like a lot of people do.  I started out with 5mg every time, and only on the days that I did strength training.  Now that my six weeks of using creatine are over, I will go without using it for four to six weeks.

As far as my strength training is concerned, these are the results after six weeks of using creatine monohydrate:

• Lateral Pulls and Rows:  Started at 140 lbs x 20 reps, Ended at 160 lbs x 25 reps, Equals 20 lbs increase in weight and 5 repetitions increase.
• Double Bell Squats: Started at 90 lbs x 40 reps, Ended at 100 lbs x 60 reps, Equals 10 lbs increase in weight and 20 repetitions increase.
• Bench Presses: Started at 105 lbs x 25 reps, Ended at 110 lbs x 25 reps, Equals 5 lbs increase in weight and no repetitions increase.
• Shoulder Presses: Started at 130 lbs x 25 reps, Ended at 160 lbs x 25 reps, Equals 30 lbs increase in weight and no repetitions increase.
• Planks: Started at 30 seconds x 3 sets, Ended at 45 seconds x 4 sets, Equals 15 seconds increase in time each set and 1 extra set -or- 90 seconds increase in total time.
• In addition, I can see more definition of muscle in my calves, thighs, stomach, chest, shoulders, and upper arms from six weeks ago.

I am very pleased with the results of this first round.  I had hoped that I would be able to increase my weight more in my bench presses than what is shown, but I'm okay with that.  My maximum effort lift is just short of half my body weight right now, which is where I hope to get it and then maintain it at that level, if not go above it.

In my next cycle of creatine usage, I plan to up the dosage just a little bit.  I am going to try a small "loading" phase, and also use it on a daily basis.  I hope this will aid in my road to a healthier me in the future.

After all, isn't that what we're all trying for here?

Take a Picture, It Will Last Longer

Have you noticed the About Andy section of the blog yet?  If not, let me bring you up to speed as to what is going on over there.  Yes, there is a short biography about me, but there are also a bunch of pictures.  I'll tell you why they are there.

A piece of advice that I received a long time ago was that weight loss doesn't always go according to our plans.  We hit those wonderful things called "plateaus" and we can't seem to get our weight any lower that what it's been for the past - say, for instance - three months.  It can get discouraging to step up on the scales when you aren't visually seeing those results you want.

The best thing to combat those plateaus is to track your weight loss by other means.  Some people choose clothing sizes, which works just fine.  It can even be very motivating for some if they're trying to get down to the next size.  I choose to go another, less expensive route.

I take pictures.  Every month, within the same five-day period, I take a picture of myself.  Most of the time, my wife takes it for me and we try to take it in the same place or at least with the same pose every time.  The first picture shown was one of me where I wasn't actually posing because of my weight.  It was a picture of me on my birthday, while I was out with my wife and son on a geocaching trip.

The next photo was taken three months later, just as a starter picture for this blog.  I didn't know until a month later what a favor I had done for myself.  In a month's time, I hadn't lost the weight that I had planned on losing, and I was telling a friend about it.  They said, "Why not take a photo of yourself and track it again in a month?  That way you can still see the fat coming off of you."  I went out and took a picture that moment, and that was how it all began.

After doing that for a few months, I thought it would be a good idea to share my progress with everyone, not just with my weekly stats updates.  I didn't want the blog to just be pictures of me though, so I started adding them to my "About Andy" page.  That's where I've been putting them ever since.

The bottom line is that you don't have to be like me and put your pictures up on the internet.  But if you want a cool way to track your personal fitness goals, then try taking a picture of yourself every month.  If you want to see more drastic changes, try taking one every six months, but be warned that you may miss something that you would want to correct by not taking pics on a more regular basis.

If you don't want to put your pictures up on the internet, that's fine.  Something you can try since the photos you take will be more private is taking pictures of yourself either in your underwear or naked.  It sounds perverted and gross; I know.

But isn't this one of the main reasons we're doing this?  Don't we all want to look good naked?

(If you do take those pictures in your birthday suit, I might suggest hiding them well.)

When Illness and Exercise Collide

For the past week, I have had one terrible head cold.  It's mostly been brought on by something that I am not even aware of starting to bloom in some location near or far that has little pollen spores that travel straight to me and cause my sinuses to go on the fritz.  (See: Kentuckians have some of the worst allergies and that's why it sucks to live in this state sometimes)

I've been coughing, sniffling, hacking, wheezing, and dragging (my butt).  I realize how much worse this could be if I weren't taking a daily regiment of Zyrtec, and I am glad for it.  This also makes me happy because it doesn't stop me from getting into the gym.

"But Andy, why would you want to work out when you're sick?  Will that not just make it worse?  Don't you feel awful when you go to the gym?"

I had to ask myself the same questions.  Luckily, I had some good friends that guided me to the "rule of the neck," and this article which mentions this rule and goes into some detail about working out while ill.

In general, if you're like me and you just have a minor head cold, it's probably safe to work out.  In fact, I go to the gym just to clear my chest congestion and sinuses out.  The intensity of the workout and the increase in body heat help to drain out a lot of the pressure.  I actually walk out of the gym feeling like I was never sick in the first place.  The good feelings usually last about an hour before they return, but most of you that have ever had a cold know that even an hour is heavenly when you're congested.

My personal rule has always been that if it's all in my head, it's probably still safe to play.  However, no illness is the same, so each case much be judged individually.  If you just don't feel up to the task, don't beat yourself up about taking a few days off to recover.  You'll get back in there with energy that you didn't know you had when your illness is finally passed.

8 Tips for Staying Sun-Safe

The temperatures here in Kentucky are starting to really cook!  Summer must be right around the corner.  Unfortunately, in this state we lose the Spring and Fall seasons and we're either in extreme cold or heat.  Many of my fellow Kentuckians forget the all important rules to surviving the summer and staying sun-safe during these sudden transitions.

Just in case, the Emergency Medical Fatinicians have come to the rescue with 8 Tips for Staying Sun-Safe this summer:

1. Get at Least 20 Minutes of Sunlight Daily

Our bodies need sunlight.  The sunlight hits our skin and causes the natural manufacture of Vitamin D which helps to strengthen bones, skin, prevent inflammation, and boost immunity.  For more information on Vitamin D, click here.  Twenty minutes of sunlight daily in the optimum time to kick-start our bodies into creating Vitamin D without burning our skin.  An added bonus, besides the gradual tan we will build from being outside, is the extra protection to UV rays that those daily 20 minutes gives us.  

2. Wear Sunscreen/Sunblock

It's pretty much a no-brainer by now, but some people still manage to forget.  The purpose of sunscreen is to block out the harmful UV rays that burn the skin and cause melanomas (cancer).  The level of SPF (Sun Protection Factor) you need depends on your skin and how long you plan to stay outside.  The University of California, San Francisco has a great page on sunscreen and determining what SPF you need here.

3. Stay Hydrated

Bring a bottle of water outside with you.  You don't have to gulp the whole bottle down within the first few minutes of being outside, but it is important to remember to at least take small sips for the duration of the time outside.  If your body gets dehydrated, your skin will burn quicker which can also lead to sun poisoning.  Dehydration can also lead to an altered mental status (confusion), which can be dangerous if outside by yourself.  You want to be able to remember to get back to the safety of cooler climates and shaded areas.  The key here is to prevent dehydration, not to cure it.

4. Wear Appropriate Clothing

The activity you are performing outside is going to determine what clothing you should wear.  Mesh and light cotton clothing are going to have less sun blocking ability than a denim will, but they will breathe better.  The same is going to go for the color of the clothing your wear.  A black shirt will attract heat quicker than a white shirt would, but your skin would be better protected in the black.  I am a very "middle-of-the-road" kind of guy.  When I go outside to exercise or play in the hotter months, I like to wear lighter colored t-shirts and athletic shorts usually made of mesh polyester or nylon.  Don't forget hats and sunglasses as well!  They can go a long way.

5. Take Breaks and Find Shade

Nobody said you had to stay out in the sunlight for six straight hours!  Remember to find shade and rest periodically.  This will help you keep your energy up and keep your body temperature down.  If you can't get inside to an air-conditioned location, try to find a place with shade like under a tree or in a gazebo.  You may not be able to escape the humidity (if you live in a humid place... like Kentucky), but the heat will be lesser in the shade.

6. Stay Away from Sunlight Prime-Time

The sun shines the brightest when it is directly overhead.  This usually falls between the hours of 10 a.m. to 3 p.m. during the day.  Do your best to find shelter or shade during these hottest hours or at least plan to take plenty of breaks to prevent overexposure.  

7. Be Prepared for the Sunlight "After-Party"

When you do finally get out of the sunlight for the day, don't assume that it's all over.  As many of you know, a sunburn might not always set in right away.  A lot of people get the pleasure of the "6 p.m. Sunburn" (a sunburn that doesn't show up until sunset hours).  There are a few great ways to prevent these sunburns or at least their severity.  Taking cool showers or baths, wearing cool dry clothing, and applying lotions, creams, or gels containing aloe vera to the skin after getting out of the sun can all help.

8. Be Mindful of Others

Some of our fellow humans just do not take the power of the sun into consideration.  Make sure that when you are out with other people in the sun that they are also wearing sunblock.  Gentle suggestions or offers to help them put on sunblock are always helpful.  Don't forget to be mindful of children either.  A child's skin is usually a great deal fairer than our own and will burn much quicker than ours.  Make sure the kids are wearing higher SPF sunscreens and appropriate clothing.  Also be sure to remind them to drink plenty of water while they are outside playing as they can sometimes be forgetful.

Hopefully, with all these things in mind, you will be able to survive and enjoy your summer with minimal pain.  Here's to you and enjoying the great outdoors!

Check it Out! FitDay.com

As many times as I've plugged Marksdailyapple.com, I'm sure you've stopped in and taken a look around.  The more and more you go to the site, you'll see that he likes to plug some of his favorite sites that he goes to.  One of his favorites that he suggests to everyone is FitDay.com.

Fit Day is diet and exercise tracking, simplified online.  They only offer to keep a log of the foods you eat, the exercise you get, and the weight you loose.  They don't make a lot of suggestions and they don't judge.  If you were a fan of Sparkpeople.com, but you didn't like all of the "interactive" features that they had like the social media side and the constant tips, then Fit Day is for you.

Recently, I had to use Fit Day to get my diet back on track.  For the past few weeks, I hadn't been losing any weight.  I couldn't figure out what the problem was since I was having phenomenal results in the gym.  A friend of mine suggested logging into my Fit Day account and logging a few days worth of food.  I logged four days worth of eating, and I discovered that I was over my personal limit for carbohydrate intake.  I was getting anywhere from 25-50 more grams of carbs than I needed to lose weight.  It was the answer to why I was maintaining my weight instead of shedding it.

Did I mention that these people aren't pushy?  I've had an account for a few months now, and I don't remember getting an email from them other than the confirmation email when I signed up.  This site is one of those, "We're here if you need us" kind of places.  It's right up my alley for checking in, researching what I want to know, and getting out.  They put everything I need to know right into a nice and neat little chart and let me go on my way.  It's not overloaded with graphics either.

If you're like me, and you don't really want a lot of outside influence from an impersonal site for weight-loss, then FitDay.com is for you.  Give them a try today!

Set Goals - Soar Past Them

The wall behind my computer at home is a mess.  It's a scramble of index cards with numbers scribbled on them and pieces of paper with factoids printed out on them.  There are only two things that really stand out on this wall.

The first is a picture of me from the summer of 2005.  At the time, I was working in a town an hour north of Virginia Beach, VA.  I was employed with a summer camp and I worked from before the sun came up until a few hours after then sun went down.  It was one of the best times of my life, and I worked harder than I've ever worked there.  It was a lot of physical labor.  I burned more calories than I could consume.  I lost 50+ pounds that summer in a little over three months.  When I got back home, I had a tan and I was the thinnest I had been since I was 15 years old.  I had a picture taken with a friend there right before I left and it stayed buried in a box of old memories until a year ago.  After I found it, I became jealous of the guy in the picture and wanted to be like him again.  I hung the picture up on that wall and decided that I wanted to be like him.

The second thing hanging on my wall is a set of goals written on index cards.  They are all weight goals right now, but after I hit a certain point, I plan to make them more "physically oriented" goals.  With each goal that I have, I have a written time frame that I want to reach that goal by.  If I meet that goal in the time frame allotted to me, I get the reward I have set aside for myself.  These goals were written in February 2011.

Here are my current goals:

1. Reach 350 pounds.  Date - April 2011.  Reward - Steak Dinner and Movie with Wife
2. Reach 325 pounds.  Date - August 2011.  Reward - Buy New Clothes
3. Reach 300 pounds.  Date - February 2012.  Reward - Vacation with Family

As you can see, the goals are set at certain intervals.  My intervals are 2 months, 6 months, and 1 year.  I have only set the first goal to be somewhat lofty.  The rest won't actually be too hard.  I hope to meet the 2nd goal way before August.  I don't think I'll even have a problem meeting the 3rd goal before next February.

I also have an ultimate goal.  My ultimate goal is to be able to do a regular pull-up.  Some of you skinnier folks out there may be laughing or confused, but that is one lofty goal. 

My recommendation with all goal-setting is to keep it reachable.  Don't make it too easy on yourself, but also don't set it out of your grasp.  I will say that setting weight goals isn't always recommended.  Sometimes our weight will fluctuate if we have an off week, we gain muscle, or we retain water.  All of these things can throw off your results.  That's why a very common recommendation these days is for people to track their health through pictures.  I take a picture of myself once a month to track my progress as well.  I may only lose 5 pounds in one month, but it may look like even more in the pics!

Meal Time! Simple Workout Shake

Andy's Simple Workout Shake

When you get done at the gym or from a nice workout outside, it's normal to crave something to eat.  The trick in not making everything you just did all for nothing, is eating the right things!  The biggest one to stay away from is simple carbohydrates like chips, fries, or a cheeseburger.

Personally I like to have a protein shake and if I'm feeling extra hungry, I go for some almonds!  Here is a great way to make your protein shake, especially if you're new to it or you've gotten burned out on just mixing water in with the powder.  The protein is important though, because it helps your muscles recover from the workout quicker and you will feel less fatigued - if at all - the next day.

Ingredients

1 cup Frozen Strawberries

1 whole Banana

1 scoop Whey Protein Powder (ladies can use Soy Protein Powder)

1 cup of Water

Preparation

Stick it all in a blender and go wild!  I like the banana because it gives the shake a thicker consistency.  For a thicker shake, use less water and use more water for a thinner shake.  I like to add the powder last after the strawberries and banana have blended for even consistency.

Frozen strawberries are awesome for hot days where you want something to cool off with after that workout, but feel free to experiment with all sorts of berries and fruits.  I love to change it up with blueberries and blackberries, myself!

Intermittent Fasting

Fasting has often been identified with many religious groups for the last several hundred years, particularly the Judeo-Christian sectors.  It has also been used as a form of protest or for political show.  When it comes to using fasting for weight-loss purposes though, fasting is a bit of a taboo.  I am here to help change that point of view.

What is fasting?  It is simply abstaining from food or drink or both for a period of time.  When we fast, our body looks for other sources of energy to burn.  If it's done right, fasting can cause our bodies to burn the excess fat we have stored instead of glucose.  After all, that is what the fat is there for in our bodies.

The key to fasting is doing it right.  I know it sounds weird to say that there is a wrong and a right way to not eat, but it's true.  There are so many elements to fasting including the before, the during, and the after that take a lot of careful planning.  Here are some simple rules to keep in mind for a successful fast:

Plan it Out

Before I even start a fast, I do a lot of pre-planning to make sure that it goes right.  The most important elements of a fast are the during and the after.  I want to make sure that I have all of the right supplies I need to have a successful fast.

Drink Water and Supplement Yourself

During the fast, I'm still going to be drinking water.  If I start feeling a little depleted, I might have a glass of some kind of juice, but water is still going to be my main staple.  Even though I'm not eating anything during the fast, I still make sure that I take my normal supplements.  I'm not going to miss out on the vital nutrients that my multivitamin provides even though I'm not having real food.  This, to me, is a crucial factor in the fast.

Don't Gorge on the Return

The most important part of the fast, in my opinion, is coming off of it.  The only way to end a fast is by eating, of course.  But what we eat is going to make or break the results of the fast.  If we come off of it and we go and gorge on a double cheeseburger, fries, a milkshake, and a bag of chips, then it has all been for nothing.  However, if we ease back into eating with healthy choices like an apple, some celery, or a small portion of healthy meat, then our body will adjust accordingly and still continue to burn fat while we readjust our bodies to providing energy through food.

Know Your Limits

The last bit of advice I would have to offer about fasting is knowing how long to do it.  Nobody ever said that a fast had to be for a certain amount of time.  Nobody ever said that we had to have an X number of meals a day.  Some people fast every day without even knowing it.  For example, I only eat twice a day.  It isn't because I'm starving myself or anything, but because I get so busy during the day that I forget what time it is.  I only eat if I'm really hungry.

Maybe you can fast by only eating two meals a day.  Maybe you decide to skip breakfast one day.  Maybe you skip breakfast and lunch.  Maybe you add dinner to the skip list.  A fast can be any number of hours in length, and you might not always be hungry during that time.  I've fasted for anywhere from six to thirty-six hours before!  The key is to know how long you want to do it before hand and sticking to that plan.

Here are some other tips to keep in mind about fasting:

If you're new to fasting, try starting off with smaller chunks of time first before moving up to larger amounts.

Don't fast too often.  It's okay to do it regularly, but fasting too often can make your body think you're starving, and it will start to store fat instead of burning it.  This hails back to knowing your limits.

Try to remove temptation before you start a fast.  Stay away from McDonald's and have somebody take the cookies out of the pantry until you're done!

Fasting isn't a contest.  If you start to feel "wrong" during the fast, it's okay to break it and eat something.  Just make sure that it's something healthy, and don't feel guilty regardless afterwards.  You can' always try again!

It's natural to feel a little weaker than normal during the fast.  That's because you're not going to have as much sugar floating in your blood.  I usually take a long nap at some point during my lengthier fasts, which also helps me stick to my goal of not eating!

If you would like more information on fasting, there is some great information at these two websites:

How To: Intermittent Fasting @ MarksDailyApple.com

Fasting @ WebMD.com

 

 

 

Bust a Move!

I actually started to write this post a couple of days before now, but I wasn't feeling all that great.  I just wasn't in a fantastic mood.  However, my son came in and wanted to listen to some music with me.  Whenever the two of us get together and listen to music, what happens next is unstoppable.

Dancing.


People have been dancing since before music was made.  When music came along, everything just got better!   The best part about dancing, contrary to popular belief, is that there is no wrong way to do it.  There may be dances that aren't appealing to some due to style or beliefs (see: traditional religious folks), but that doesn't make them wrong.  In those cases, some dances may just have a certain place and time.

Dancing is great for people like me for one reason in particular:  when the weather is at one extreme or the other,  I can be indoors and dance for a cardio workout at any time.  The greatest part about dancing is that it doesn't require any more than you to do it.  Granted, a source of music is a perfect addition to the dance, but it's not required.  It's great for cardio too, if you're just looking to burn some quick calories.

For me, I like to turn on my music player on my computer and then dance right there behind my desk.  Sometimes (like right now), I like to just do a little simple dance at my desk while typing and listening to music.

By the way, any type of music will do.  I love listening to fast paced music like rock, metal, pop, or techno.  That doesn't mean that I don't break out to some classical or even country on occasion.  It's really just whatever gets me in the mood to boogie.

If you're still unsure about what to do (as if just getting a good jive on wasn't good enough) there are plenty of videos on Youtube to look at for dance move ideas.  Whatever it takes, just get out there and bust a move! 

Behave Yourself! At the Gym

On my most recent visit to the local gym, I noticed there were a few new signs posted in and around the place.  One of these signs, posted on an elliptical, said this:

"Here at [Local Gym Name], we respect and urge every member to exercise on every machine here that they are comfortable with.  However, costs for repairs of our beloved machines are starting to go up, and we believe it may be due to improper use and use by some members who may not be suited for certain machines.  We do not want to discourage use of our gym, but we do want our members to keep in mind that our machines do have weight limits, which we will post below:

     Treadmill     500lbs

     Elliptical      400lbs

     Bikes          350lbs

As always, if you have any questions, please ask any one of our staff members and we will be happy to assist you."

I had to question myself and also check myself to make sure that I wasn't exceeding any of the limitations.  Of course, I knew that I hadn't gained 50 lbs since my last visit to the gym!  Luckily, I don't use the bikes either, so I was good there.  However, I did have to think about how many times I might have used the machines a little too vigorously during a workout.  I decided to tone back my elliptical workouts for the time being, and switch to the treadmill for my really hard exercises, like when I want to go all-out.  However, this sign and the others that talk about parking, towels, and sharing aren't just for me, but for everyone that goes to my gym.

The simple fact here is that a lot of people in this area have never been to a gym before, and many of them aren't familiar with gym etiquette.  Some of them are familiar with these simple laws, but choose to ignore them out of laziness.  Either way, we could all use a refresher.

• Clean Machines - This is perhaps, one of my biggest pet peeves at the gym.  I hate going to a machine and getting myself on to it, only to find out that the last person to use it left a little bit of themselves there.  I am in no way a fan of mixing sweat.  My gym is awesome in the fact that they provide clean towels and bottles of cleaning spray for it's members to use.  If your gym isn't like this, make sure you bring your own towel to clean up after yourself when you get done using a machine.  Remember to wipe off all of the surfaces that you have touched.  It's even nice to sometimes check where your shoes have been.  Just make sure that the machine is as clean if not cleaner than it was when you found it.
• Clean People - There's no way to sugar-coat this.  Make sure you don't smell like your asshole before you go to the gym.  Mixing heat, sweat, blowing fans, and moving people in with that already pungent smell is not fun to be around.  You don't have to take an all-out shower before going in, but make sure you're clean.  This rule also applies to dirt and grime.  If you work at a garbage dump and you go to the gym after you clock out, you might want to take a shower first.  Tracking dirt and garbage all over the gym is not cool.
• Sharing is Caring - Unless you're the only person at the gym (if you're like me and go sometimes after midnight, it could happen!), be respectful of other people who may want to use the machine you're on. Don't hog the treadmill or elliptical.  Usually, gyms will post a time limit of 20-30 minutes per person for each cardio machine.  As far as weight machines, free weights, and benches go; don't stay there all day.  Let somebody else use them during your rest periods, or find somebody to rotate out with on the machines.  Don't forget to put equipment back in its proper place when you're done with it.
• Be Gentle - If you're like me, and you're overweight, remember to take it easy on the ellipticals.  If you're going at it so hard that the machine is shaking, swaying, or trembling; TONE IT BACK!  Switch to a different machine if you need to.
• Quiet Gym = Happy Gym - A little bit of this falls in with the last rule.  If using a weight machine, please don't use the machine so hard or so loosely that the weights clang together like symbols.  This isn't a factory, and sounds of metal hitting metal only tells other that you are using bad form when you exercise.  Also, turn your iPod down and get off your damn phone.  Not everyone wants to hear what your sister had for lunch or listen to the latest song from Snoop Dogg.  By being loud, you are breaking other people's focus.
• Cover it up - Short and simple: buttcracks, bellys, thighs, backhair, and any other thing that strikes your as unsightly should be covered up at the gym.  Don't compromise your workout by wearing too much clothing restricts your movement, but think of what others have to look at when you go in.  Not everyone is drop-dead sexy.
• Eyes Forward - It's only natural to be curious and look around occasionally.  Don't make a habit of it, though.  It's just not polite to stare at people, especially at a gym.  That girl or guy across the room may be looking pretty hot to you, but don't keep your eyes locked on them.  You're there to focus on your workout, and so are they.  They also may be self-conscious, and you staring at them makes them want to cut their workout short or use bad form.  This also goes for fat and ugly people, because we have feelings too. 

If we all remember to keep these basics in mind, going to the gym can be an enjoyable experience for everyone involved!

 

 

 

 

Things That Make You Feel Old - Pill Organizers

Have I ever told you how many vitamins I take?

I take two GNC Mega Men Sport vitamins, two 1,000mg Flaxseed Oil gelcaps, and whatever energy/fat burning/appetite/anti-oxidant supplement I may be trying at the time EVERY DAY!  That's anywhere from four to seven different supplements in one day.

When I first started taking supplements, my kitchen countertop was a mess.  There were bottles everywhere for every thing that I was taking.  My wife decided that she couldn't take the clutter anymore (understandably), and moved them all to one cabinet.  I'm a very visual person, so when the bottles went out of my sight they also went out of my mind.  I found myself going two or three days in a row without taking my vitamins, which I was not a fan of.  When I don't take my vitamins, it means that I forget to give my son his vitamins, so everybody was suffering a little.

The next move I tried was putting them in my backpack.  I figured that since I keep my backpack with me at all times, I would see them at some point every day and remember to take them.  This too, resulted in ultimate failure.  I knew a move back to the counter-top was out of the question, and I needed a quick solution.

Thankfully, a friend (via a Facebook status update) was complaining about feeling old at the ripe age of 26 because of buying herself this:

I'm not going to go on and on about the benefits of a pill organizer.  They pretty much speak for themselves.  But if you are having trouble remembering to take your pills or supplements like I was, maybe it's time to get down like grandpa and break out one of these bad boys.

They worked for me, they work for my dad, they work for my grandma, and they can work for you too.