Second offer for tonight-TRX Force Kit Tactical on sale! Great price on great gear

Here's the next offer, and this one is distinctly fitness related.  TRX is one of the pioneeers in suspension training and makes a variety of quality equipment sets and workout tapes, dvds and apps.  One of their sets is the TRX Force Kit in "tactical" design.  Here's what it looks like and includes:   If you follow the links on the side of the page,   you can get the normally $299 Force Kit Tactical for the great price of $219!  I'm not good at math, but that's $80 off, which is almost 1/3 off.  This is a limited time offer so get your's now!

Great Big Canvas-art and pictures to keep you motivated and beautify your walls

Ok, this post has little to do with fitness, but is related to the Performance bike post from a few weeks ago.  That was a “paid blogger op” that I received via e-mail.  A paid blogger op is where a company compensates bloggers for posting to their blogs.  The way the program I am part of works is I get a flat fee (usually $5-$10, but it varies) and the opportunity to receive a commission.

Well, since participating in the Performance offer, I’ve received other offers, but none of them fit at all.  A couple were for underwear-everything from performance underlayers to lingerie.  Since each post requires a photo, I’m not sure anyone wants me to do lingerie modeling!  The one I almost posted was for pajamas, but still not in keeping with the blog theme.

Then today’s offer came in.  It is also not related to fitness, but I wanted to post about all the strange offers I’ve gotten, so I decided to check this company out.  It’s called Great Big Canvas and sells art and photographs ready to hang on your walls.  At first I thought it would be all art photos, but as I browsed their website they have way way more subjects.  Some I particularly like are the military, sports and college ones.  Here's a link to their website:  http://socopm.us/rVSRy  Here's my favorite pic of the trees that used to be at Toomer's Corner in Auburn.

So I’m taking advantage of the paid blogger opportunity, and suggesting you check Great Big Canvas out.  Here’s the link again-maybe a good way to spend your Christmas cash!  And for those more interested in art pictures than the military/sports/college pictures, here's a great offer: 

From through January 2014, Great BIG Canvas is offering 40% off all Radiant Orchid prints and wall art. (if link isn't working try here)

"Savings will be automatically applied to cart through link. Promotion ends 1/31/14."

"This post was created in partnership with eAccountable. All opinions are my own"

The Return of the Son of Portion Control

I travel a significant amount due to my job (Side note:  The blogging and "YouTube World Domination Plan" basically makes enough for a cup of coffee most months...)   When you travel, you tend to eat one of three places:  The continental breakfast at the hotel, fast food places/pizza joints, and full service restaurants.  What I have noticed after returning to this job from my "vacation" in Afghanistan was that I eat much more when I'm on the road, and generally feel bloated and almost sick by Thursday most weeks.  As we tend to go back to the same locales over and over like most business travelers, it wasn't as much what I ate as how much I ate.

I normally don't eat breakfast, or much for breakfast, but I love the waffle irons most hotels have.  At one extreme the Hilton Garden Inns have a full up breakfast buffet and include anything on the morning menu!  Can you say huge omelettes or Eggs Benedict AND a waffle?  I sure have to my waitress more than once!  Then a nice combo meal from a fast food joint, and by the time we head out to supper I shouldn't even get an appetizer, let alone the dinner special with a shared appetizer.  At least we get one appetizer for every two or three of us.  Except for Chili's chips.  Gotta have lots of Chili's chips.....

So after a few days of that, I feel pretty full/bloated.  I experimented in week three of three on the road last month, and the weeks at home afterwards with portion control.  Even with Thanksgiving Dinner thrown in there, where portion control is ensuring the portions all fit on multiple plates, I felt much better the last week on the road and the two weeks at home.  This week on the road I passed up on the waffle two mornings (heresy I know) and didn't even eat lunch two days-I snacked on reasonably healthy things including fruit.  I had much more energy and felt better-even with the usual adjustements of sleeping and life on the road.  I'm not sure how it will help with the extra ten pounds or so I am carrying-that will also require more workouts, but just the quality of life changes are encouraging!

So I'd recommend watching how much you eat as well as what you eat-you'll likely find yourself more energetic and feeling better too.  Have a blessed weekend-

Visiting one of my favorite gyms while on the road

My job requires travel to multiple bases throughout the year.  One of the bases we go to regularly is Joint Base Lewis-McChord in Washington.  As a large joint base, it has lots of gyms.  I found one during a trip up here about a year ago that doesn't look like much from the outside, but that is a wrong assessment.

Like most military fitness centers it has lots and lots of aerobic gear.  But then it gets good.  Adjacent to that is a free weight room as big as most I've ever seen on a base.  Plus some of the other normal stuff-pool, stretching/yoga class area, but then the clincher:  About a 1500 sguare foot crossfit/functional fitness/powerlifting area.  I've worked out in this room at 0515 in the morning (yeah used to be motivated!) but never seen more than about 2-3 other folks in there.  Well, hit it at about 1PM today, a Sunday, and it was packed!  Awesome, as everyone was working hard, no hanging out.

Yeah, since I've reset my Stronglifts 5x5 yet again I was moving the least weight, but got the workout done and on my way.  Hope to get back in there again this week at least once.

Hiccups

Second "case" of hiccups tonight.  Gonna be doing some research if I can't sleep it off tonight.  No good reason why, just got them and can't really shake them off.

Eating less at least if not better

Got to admit I'm pretty bad at food choices when traveling.  Since we travel in teams and generally stay at hotels that serve breakfasts, I don't normally pick the places we eat.  Often choices are between bad and worse (like lunch today-cheap/low quality Chinese, subs, fried chicken or fatty pizza and pasta dishes at the PX Food Court).  I have found that by day three or four of these 5-6 day "teaches" I'm feeling bloated and sluggish due to huge fast food and restaurant meals.  So to combat that this week I am either eating just fruit at some meals or skipping them entirely.

So far so good-not particularly hungry and nowhere near as uncomfortable this week compared to some.

Today's post is about nothing

Much like the old Seinfield show, today's post is about nothing.  Don't have a whole lot fitness-wise going on, and I'm pretty much eating on auto-pilot and taste bud desires.  So nothing really to report.

Krystals Cheat Meal

Yep, every time I travel near a Krystal now-a-days, it's a cheat meal.  Only three tonight, but I ate all the fries too, when I easily could have thrown half away.  Gonna have to stay away from the combos this trip!

The importance of smells to a good diet

Today I am flying back from Anchorage Alaska to San Diego.  My gate was right across from the terminal McDonalds.  My flight was right at the beginning of the lunch rush, so they had transitioned from breakfast items and quickly made lots of lunch items-burger patties and fries mainly.

Well, the smell had filled the whole gate area, and since it is constantly below freezing in Anchorage already the heat was blasting in the terminal.  All this combined to have a heavy fatty, nearly rancid smell completely dominating the gate area.  I will admit to eating at McDonalds occassionally (I especially like their coffee) but the smell today almost made me nauseous.  I have noticed certain fast food restaurant "smells" before from the days working for Taco Bell and many years of bicycling and motorcycling, however, this was way worse.

Comparing this smell and feelings it created to the smells of fresh fruit or vegetables, a high-quality piece of meat or fish cooking, or freshly baked wholesome bread and it should be apparent what I need to eat more of!

Great value and utility in a Nashbar floor pump.

Many years ago I bought a Bike Nashbar two headed floor pump.  It can pump inner tubes having either a Presta or Schrader valve stem, which comes in handy if you have both a road bike and a MTB bike.  This also is a nice feature if you have kids with bicycles, as most kid’s bikes come with Schrader valve stems on their tubes too.  I’m guessing I bought this pump as many as twelve years ago because that was about the time I bought my current road bike and was spending a great deal of time riding and working on bicycles.

The floor pump is well made.  While not very fancy, it has all the features needed for a basic floor plump.  The analog dial gauge is reasonably accurate and has a bezel you can turn to the pressure you intend to pump the inner tube up to.  The dial is marked off in 2 PSI increments, which is accurate enough for most bicyclists.

The best fact about this pump?  While my version is no longer available, Bike Nashbar has an updated floor pump available for $19.95 plus S&H, which is a great deal.  I would bet this pump is just as good as the one I have, which has lasted me many years.   While this pump is not specifically on sale, there are always pretty good offers on the Nashbar website, like free shipping days if you make a minimum purchase, bargain bin sales and other opportunities to get good gear at even better prices.  Click on the Nashbar link on this page to visit Nashbar via my affiliate marketing link to browse the huge variety of items and find what you like besides getting one of these floor pumps.

 Enjoy riding!

“This post was created in partnership with eAccountable.  All opinions are my own.”

Falling behind on updating the Presidential Fitness Challenge tally

I need to sign in and tally about two weeks of workouts and walking on the President's Fitness Challenge website.  Been slacking off lately and need to turn it around.

That's all, not much to say tonight.

Sleep like you mean it

Lately I've realized the need for sleep as a component of a fitness plan.  While each person's sleep need and pattern is different, most of us are functionally sleep-deprived for many reasons.

I know I get that way sometimes, like last week on the road.  I wasn't falling asleep as easily as I normally do, plus a night or two I stayed up watching sports longer than I should have.  All weekend I've been dragging a bit, and actually slept longer both Friday and Saturday nights than I normally do.

So with that in mind, "Good Night, Everyone!" and off to bed.

Another supplement-OxyElite Pro-causes liver damage and failure! Eat it like God made it for optimal health

I posted a few weeks ago about two dietary supplements that were found to have methamphetamine like compounds in them.  Today there is an article stating that OxyElite Pro has caused liver failure in numerous cases.  The majority of the cases are in Hawaii, which the CDC and other agencies are saying are linked to taking the fat-burning supplement and some cases are reported on the mainland as well.  The CDC says this may be due to under-reporting or attribution outside of Hawaii, while the company that sells OxyElite Pro is contending this is not the case, that there is something unusual about the Hawaii trend and it isn't as large a problem as it potentially could be.  They are pulling the supplement from distribution while reformulating it, but state the case numbers should be much higher if it was the supplement's fault alone.  The full article I read is at USA Today.

Having had a serious negative reaction and nearly damaging my liver using a pre-workout supplement in 2008.  After taking N.O. Xplode for about two months in Iraq, I was tested during a trip back to San Diego.  Although I had been recently injured lifting, so had some muscle damage and acetimenophen use, my AST and ALT numbers were way above normal limits, showing potential liver damage.  Fortunately I showed no other signs of liver failure or hepatitis like jaundice, and had had just about every immunization known to the military!  Over a period of months, these numbers reverted back to my usual "low normal" liver function numbers, and I was spared a liver biopsy or worse.  I am thankful this was caught in time, and have been very cautious if not flat out against many commercial supplements ever since.  They are not regulated whatsoever, and most advertisements have been found to be disingenous at best and artificial at worst.  One example is using pro bodybuilders taking massive amounts of steriods to hawk pre-workout and weight gain products when the bodybuilders are taking massive amounts of steriods.  Most their gains come from the steriods and huge caloric intake, not the supplement in question.

Hope this helps you make decisions regarding what you put in your body!

It's Movember (this post barely about health, diet and fitness)

I'm participating in "Movember" this year to honor my friend Ed "Hoggy" Herrmann.  It's Movember 5th, and I haven't shaved since the evening of October 31.  My usual inability to grow a mo is quite evident, but I'll persevere for the good causes of raising awareness and funds for men's health issues, especially prostrate cancer which has ravaged Hoggy.

I guess to keep this semi-related to the blog theme, I should investigate the dietary needs to grow hair more fully and more quickly, and eat a lot of foods containing those nutrients this month?  Don't think it would help much, and I wont' torture my readers with pictures of my cheesy 'mo!

Example: Eat It Like God Made It

Today's post is a quick example of eating foods as close to the way God made them as you can.  As I walk into my local grocery store, right past the carts is a rack of the pre-made pies in the wax paper wrappers-you know the folded over, baked and glazed ones that come in apple, lemon, berry and chocolate flavors most places and maybe a local flavor, like pineapple in Hawaii.  Just to the right of this rack starts the produce section.  Since I like these pies and will admit to eating them, I decided this would be a great example.

Here's what I did:  I picked up an apple pie for $.50 and then went over to the apples and picked out a gala apple, which ended up being 66 cents.  Doesn't seem like much difference, but it is actually 32% more expensive to get a piece of fresh fruit when the pies are on 2 for a dollar sale.

So I now have two different snacks that are both "apple".  One is pretty much unprocessed and apple only (well a little wax, which I'm not getting into here) the other a finished packaged apple "pie" with many ingredients besides apples.

The financial cost so far is overwhelmingly in the apple pies favor, but that is a very small part of the story.  Here's the label to the apple pie, and then I'll compare some info from the "label" I found online for the gala apple.  Right off the bat, two huge impacts from not eating foods like God made become apparent.  First, the apple pie as 5 times the calories of the apple, and 22 grams of fat.  It gets worse as we continue down the label-nearly 50% of the daily recommended saturated fat!  Over 300mgs of sodium and only 2 grams of fiber compared to 5 for the gala apple.  Also, look closely at the bottom of the package-0 vitamin C!  Somehow, the vitamin C in the apple is gone, as our raw apple provided 20% of the RDA.

While I like these pies, I know I'm going to limit how often I eat them!  I'm happy to report that apples are one of the two main fruits I eat regularly, both because I like them and convenience.  But I was reminded why eathing food's as close to how God makes them is so important!

Movember time-so get to work on those mustaches!

It's Movember!  For the first time, I'm participating in growing a mustache to raise money and awareness for men's health issues.

Why, you are likely asking, knowing of my failed facial hair attempts in the past.  Well, my friend and a CMA Chapter President Ed "Hoggy" Herrmann is fighting advanced prostrate cancer, one of the men's diseases Movember is against.  Oh, yeah, Ed also was a major league catcher for a few years and was an All-Star selection.  He's one of the toughest guys I've ever met, so talking up men's health awareness while growing a cheesy mustache is only a small thing to do to support him.  If you look at some of the photos from his playing days, or his days riding with us, you'll see he grows awesome mustaches and beards, and actually had a pretty killer fro when he played too!

So check out "our" team (hey, if you join it's "our") and throw some support Hoggy's way!  http://us.movember.com/team/1306625

How'd you do on your goals? New Month-New Goals!

Well, it's already November, so October is behind us, we have lots of leftover Halloween candy, and Turkey Day is quickly approaching.

I did pretty well on the October goals:

Got 1000 push-ups.
Generally slept 5.5 to 6 hours a night, improving quality but not quantity quite enough yet
Better diet, but didn't get the servings every day of fresh fruits and vegetables (FFV)
Need to update the Presidential's Challenge tracker, but think I fell short on the total points.

I'll review the goals more specifically and set November goals.  October was a very trying month, between work upheaval to start the month and personal challenges and busy-ness at the end.  But paying attention to good health and fitness practices paid off, as I was able to donate platelets twice within 8 days (yes, pushed it since I'm excited to be eligible again!) and stayed healthy despite the stresses.  I'm traveling a great deal in November so have to stay on top of diet and exercise again this month.

How did you do on your goals?

Why goals and consistency are important-object lessons

I'm well ahead on my 1000 push-ups in October goal, and could skip a day or two and likely still make it a day early.  But so far I haven't missed a day, and most days done more than I needed to be on "glide slope" for 1000 push-ups.

Well, it's getting late, and like I said, I could skip a day....

NO, drop and do at least 10, I said to myself.  Then do another ten right before getting in bed-20 is barely enough but I won't miss the day.

When I started doing the 10 push-ups, I thought "I haven't done all of a day's in one set yet" and kept going.  I don't know how long it's been since I've done 30+ push-ups in a row (too long) but I got 33, which is the rough amount needed per day to make 1000 in a month.

Having a goal and valuing consistency to reach it in action!  Set goals, and ensure you take consistent repeatable steps to reach them.

1,000,000 push-up challenge-will it ever be done?

Over on the John Stone Fitness Forum, someone a long time ago started a 1,000,000 push-up challenge.  I signed up to help probably 18 months ago or more when I stumbled across the forum and was signing up for other challenges.  I just logged some more push-ups here to bring the total up to 166,390, after 6 years and 56 pages of posts!  And you can get credit on the Presidential Fitness Challenge for calisthenics too.

OK folks, we're going to need lots of help here.  If you regularly do push-ups, or even want to just drop and do a few, help out.  If you don't want to sign up on that forum, leave your totals in the comments of this blog, and I'll total them up and give credit on the John Stone forum.

Thanks!

Take a look around-a real look, but don't be judgmental

I've recently returned from my first work trip in about 6 weeks, so after the longest break from flying and traveling in a year I was on the road again.  Which meant the full effects of modern travel-airports, rental cars, hotels and eating out for almost every meal.

Well, the first night I stopped at a Red Robin.  They are what they are-burgers in a pseudo-diner/pseudo-sports bar atmosphere (especially on a Monday night).  Most of the menu consists of large burgers and sandwiches on bready buns and the signature Red Robin bottomless fries.  Throw in sodas, beer or shakes and we're talking lots of calories and only the condiments or occasional salad as the only non-starchy vegetable.  So I scan the room.  Yep, almost everyone is above-average in size and probably body fat.  Some are definitely obese, and even those with inflated BMI due to muscle mass are carrying too much bodyfat (your author included-working on the extra BF since retiring!)

So I start a small experiment-what is the rough overweight/obese percentage where I am traveling, and what menu choices are routinely available to eat healthily?

Day One:
Planes don't really fit us anymore although seats are wider and aisles are narrower to fit them now
Red Robin menu-tough but if it's your cheat meal....

Day Two:
Hotel breakfast-oatmeal available (with sugars and fruit) but the waffle iron.  Waffles.  Ahhhhh.  Real butter available (a plus) but also a rack full of pastries
Food Court lunch options:  Subway (manageable), Pizza Hut, sushi, and Wings Zone
Supper-Famous Dave's BBQ, more meat and starch, some veggies, cornbread

Day three-five
More of the same
Military folks bigger and slightly heavier than 20 years ago, civilians on base (mostly mid-40s and up) generally slightly overweight with a few in shape and a few obese.
Town generally overweight

I'm spoiled, as I live in San Diego County CA where it is nice enough to be active outside nearly every day.  I have also spent my adult life around a sub-set of the military that values fitness greatly and has nearly world class athletes as members.  Remember the blind Paralympian swimmer that demolished world records in 2012?  One of my peer group, so I had to work out hard just to fit in.  But this trip reminded me of how much fatter we are than previous generations.

Our bodies are "fearfully and wonderfully made" and bodyfat serves multiple purposes.  Its a buffer from famine, allows women to carry and nurse babies healthily, and regulates our hormones when not too high or not too low.  However the required bodyfat and the amount most of us carry around are way different-and getting worse.  And the main cause is all of us (myself included) rarely eat enough foods close to the way God made them, and don't reward restaurants or stores that offer them to us that way.

Rant over-

Supplemented with WHAT?!?!?!?! Link to news article and personal experience

Today's USA Today had a front page article that cited research in both the US and South Korea that determined "Craze", a workout supplement has meth-like compounds in it.  The article went on further to stated that another supplement from a different company had similiar chemical compounds and those were identical to powder seized in a drug bust earlier this year.  In the drug bust, the chemicals were potent enough to be classified as synthetic "designer" drugs and again compared to meth!

Remember when I wrote on eating foods as close to how God made them as possible?  Supplements are not regulated or controlled-whether in their development, their manufacturing or in their advertising.  I learned this lesson the hard way-I took a pre-workout supplement for about 3 months during my tour in Iraq.  I felt great on it-could increase my poundages each work-out, mix and match strength workouts with Crossfit and sports, and was putting on muscle mass in my early 40s like I hadn't in years.  Well, my bubble was burst while on leave in San Diego and getting a blood draw for some other medicines.  My liver function numbers were super-elevated and there was no other likely cause.  Whatever was in this product was killing my liver.  While the enzyme numbers came down, it took almost twice as long as I had been on the supplement for them to return to my normal numbers (Below average BTW, so we knew something was way wrong when they spiked).

So what's the point?  Be very cautious if taking supplements at all, and don't believe any advertisement-most bodybuilding and many fitness magazines are owned by supplement companies!  Eat whole foods primarily and in variety, lift hard, laugh often, and love.

Oh yeah, and get "under the bar" instead of hanging out in bars!  Squats, military presses and barbell rows tomorrow-can't wait.

Hmm, this goal or challenge might not ever be attained!

One of the forums I read is the John Stone Fitness Forum.  It is primarily a weightlifting and bodybuilding forum with many sections.  I'm not sure how I found it when I was researching weightlifting and powerlifting sites and forums.  It is pretty good but isn't as active as it seems to have once been.

One section that caught my eye was the "challenges" section.  Remember, a goal you keep to yourself is too easily watered down, so I went looking for challenges I could participate in.  Sure there are some lift challenges that I'll never reach but there are also some that are easily obtainable in a few months with consistency and steady increases in poundages.  But there is one that I'm not sure any of us will complete:

THE ONE MILLION PUSH-UP CHALLENGE!

Well, it's meant to be cumulative from every poster, not one person doing a million push-ups!  But even then, the thread goes 56 pages right now, and I just added to the total to get it up to 165,900 total.  Talk about a long way to go and a "scary big goal"! 

Want to help?  The thread is at http://forums.johnstonefitness.com/showthread.php?t=37567 and you have to sign up to post.

Update on goals and experimenting with embedding videos clips

Pretty good progress so far in October.  Slightly above average push-ups a day to reach 1000 this month, lifting and getting points for Presidential Champions Challenge.  Diet is improving, but had a big time cheat day today.  How are you doing on your goals?

I'm going to try embedding the first in a video series on deadlifting, as I found it informative and helpful as I begin lifting again and hope to get a 405 pound deadlift before next summer.  There may be a little coarse language in here, so if that offends you, I'd recommend not clicking it.  It's 13 minutes long and is part one of four.

Working on the goals!

So far it's been pretty good on working towards the October goals.  Just finished my last set of 15 push-ups and some stretching, so 45 push-ups for today and 4 items logged on the Presidents Champion Challenge.  Humbling thinking 45 push-ups was a "good day" as sets of 40 were the norm at Dive School!  But rebuilding is rebuilding just the same, and I know how I recover now and am in this for the long haul.

I also tried a new Indian restaurant in Poway today, and it is good!  Chicken Ticka Massala and Daal and a whole bunch of rice.  I still like Delhi Kitchen due to the variety in a buffet, but this new place (Kasi I think) is a welcome addition.  Good, pretty clean meals today-kind of two snacks instead of supper could have been better but overall pretty good.

I hope you have a great weekend with active activities and rest too!

Putting some goals out there for accountability and comment

Good evening everyone!

So far, so good on getting back in the gym, being active and pursuing the Presidential Champions Challenge awards as a way to stay motivated.  My workouts in September mainly focused on flexibility, consistency and getting started on Stronglifts 5x5 again.  Pretty humbling to be moving an empty bar, but that is no one's fault but my own-was up to squatting my bodyweight for 5x5 before slacking off, so plan on getting there again!  Another problem is I am within 3 pounds of my heaviest weight ever, and while more muscular than that foray to nearly 200 pounds, still getting a little pudgy.  Stop it now or cross 200 at Christmas time for sure.

Here's the goals for October, so if you want to comment on them, feel free!  Calling me out, talking trash, adding your goals so we can motivate one another-all acceptable!

Positive goals: (and rationale)

1) Eat more fresh fruits and vegetables (FFV).  I like them, and a small amount of effort would make a big difference. Measurable part:  Minimum 3 servings a day most days.  Made it today as I had a vegetarian supper.

2) Lift no less than 2x a week and add 2x high intensity aerobics, primarily biking.  Recovery isn't what it used to be so going beyond 4x a week probably won't work for the first full month back.

3) Get 6 hours of sleep a night, consistently.  While some 4-5 hour nights are inevitable due to work, those should be the exception.  Try to get 7-8 hours if possible.

4) Do 1000 push-ups either as part of warm-up or just during the day.  40 so far.

5) Log at least 7500 points on the Presidential Champions Challenge.  That will require consistent workouts and high levels of activity-no long weekends of veggi-ing out possible, but 4-6 hours of moderate yard and house work really add up on top of workouts!

Negative goals: (stop doing type goals)

1) Stop nightly high carbohydrate snack.  If hungry after 9pm add healthy fats and FFV and more water, and go to bed!  I am a textbook eat carbs when tired snacker!

2) Cut down the French fries to 3 servings or less a week and smaller sizes when eaten.  One of my favorite foods but almost completely gave them up once before-was partially the reason I dropped nearly 40 pounds while remaining healthy.

So there they are-5 positive goals and 2 negative/do not type goals.  And posted on the internet for all to see and exist forever courtesy of Google and the NSA!

Revisiting "Crossfit's Dirty Little Secret", rhabdo and too much can-do can do you in

A recent article on Crossfit, rhabdomyolysis and affiliates that push trainees too hard with catastrophic results started a firestorm, with people accusing CF of all kinds of things and CF devotees getting upset and defensive and accusing others of laziness, close-mindedness.  Both sides seem to lose sight of what the other is saying-that incidences of rhabdo are statistically higher among CF athletes in general but still very slight, and that CF if done properly (training in the movements, scaling and building up to full WODs if ever) does result in pretty impressive functional fitness.

I've always thought the Crossfit modality makes a great deal of sense-compound movments, body control/gymnastics type movements and aerobic and speed running.  I agree with their concepts-use our bodies as close to the way God designed them in realistic but challenging movements.  How often do you position a weight near your shoulders, sit down, and then have to repetitively press it overhead?  Of course, taken to an extreme like some do in hyper-competitve settings, any workout plan could be dangerous, and when doing an intentionally intense but short WOD this is magnified.  Anyone who has attempted one of the Hero WODs (named for military, LE and firefighters) or "girls" (WODs named for legendary female CF'ers cause these will crush your spirit and break your heart!) knows how badly they can break you down.  If you pushed far too hard on one of these WODs, tearing a muscle or connectivity tissue or rhabdo would be a real risk.

But scaling and competing only with yourself makes this less likely.  If I can do 5 rounds in an "As many rounds as possible" (AMRAP) workout the first time it comes up, the next cycle I shouldn't try for 10 or 15.  If I'm feeling good and pushing myself like I should, yes, I should do more than 5.  But this is no different than any progressive workout plan.  If I always ride the exercise bike for 30 minutes at level 8, do 3 sets of 12 bench presses with 135 pounds and 50 sit-ups, I'll be lucky to even maintain my fitness level, let alone improve.  One of the points of working out is improved conditioning, so if there is no progression our now more fit body will actually get less work from the same workout.  Of course this must take into account diet, rest, stress and age, but to a much less degree than we think.  If you've ever seen Master level athletes (40 or 50+) many haven't lost much-world class milers that continue to train through their 30s still run sub 4:05 miles at 41 and 42.  YIKES!

Here's a link to both the "Fitness in 100 Words" by Greg Glassman, one of the brains behind Crossfit, and a link on that page takes you to a longer "Fundamentals" document that describes Crossfit BY Crossfit.  I don't repost them here because I am not Crossfit certified or an affiliate and don't want to misrepresent my credentials.  I was a Cooper Institute trained and certified Navy Fitness Leader for many years but never took a CF course.

Here's another blogger's experience with rhabdo personally and lots of comments: http://fitfeat.com/blog/2011/06/03/rhabdomyolysis-if-you-exercise-read-this/comment-page-4/#comment-178866

You gotta have "go to" workouts!

Yesterday was a struggle to get into the gym.  I needed to workout, but life was trying hard to get in the way.  I knew the workout would help with the stresses I have right now, but still was kicking around whether to go to the gym after work or not.  I had my workout gear, I was near the gym, I had planned to workout, but....

That's where this post came from-I have a "Go To" workout that takes about half an hour, hits major muscle groups and ensures I get to the gym, get some work in, and get out.  For me right now it's the Stronglift 5x5 lifting workout.  Since I just reset my weights, I don't have to rest long between sets-a minute is enough currently.  When I'm lifting heavier that time extends, so in a pinch I'll make it 3x5 and cut the sets.  It also got another workout toward my goals added to the "done" category-getting the weights back up, getting my strength back up to above-average, and my points total for the Presidential Fitness Challenge going up!

At other times, my "Go To" workout was a quick bike ride on a 7 mile loop or a 1/4 to 1/2 mile swim, all of which were done at tempo.  Instead of thinking I had to have an hour (or more) to slog along in the gym, on a bike, or doing endless laps, the Go To workout needs to be something you enjoy, have the required equipment and facility/roads readily at hand, and can be done quickly and at high intensity.  You'll find it will clear your head, stress your body and revitalize both your day and your workout plan.

So what's your "Go To" workout?

How to climb better, run faster, swim more easily

Tonight I'm going to reference a physical truth used to illustrate a spiritual point and bring it back to apply to fitness and racing pursuits.  This isn't a "guest post" but does come out of conversations with my pastor over the past two days.  David and I worked out together for about 2 years and still challenge each other, and right now he is winning!  That gave me the idea for this post.

In Hebrews 11 there is the famous list of the "Heroes of the Faith".  Then chapter 12 opens up with a challenge based on all those heroes and uses the analogy of letting go of the weight of "sin" so we can run faster.  Like in the parables, a physical fact the listerners would know is used to illustrate a spiritual point.

But the physical truth holds as well.  David was talking with me about how much easier it is to climb on his bicycle now that he has lost over 20 pounds.  While we obsess about how much our bicycles weigh (or even our running shoes), he pointed out that as he lost weight over the summer climbing got easier and easier.  Even after being sick for a couple of weeks, he was able to climb better than in previous years.  It also was much less expensive to lose a few pounds than try to shed weight off of his bicycle.

I know I need to lose 5-10 pounds of fat and either replace it with muscle or just plain trim up a bit.  Fortunately (for me) the bike I'm riding right now has a 1000cc engine making the horsepower, not my legs!  But even pro motorcycle racers watch their weight!

So there you have it-a suggestion on how to climb better and run faster, plus my attempt to use a physical illustration of a spiritual truth and a physical truth.

If you can't get a workout in, at least be active!

This week has marked a high point-my first weightlifting session in far too long, but also a setback when the next visit to the gym was missed due to work hours getting in the way the day I was on the base and had my gym gear.

But the weird events you can log on the Presidential Champions Challenge fitness tracker reminded me that activity counts even when you can't work out.  The last two days I've bought lumber we needed for a fencing project.  "Lifting/Hauling" is a category on the fitness challenge, and while not as focused as a work-out, loading and unloading lumber uses whole body muscle chains, flexibility and a small amount of endurance.  I wish I could have layered a quick 5x5 lifting session on top of the "lifting/hauling" yesterday, but I did something, which is a step in the right direction!

BTW I'm now up to just over 21,000 points.  That puts me on the "positive" side of halfway to the first award, and a whopping 2.1% toward Platinum (1 million points).

Are you progressing toward your goals, even if in baby steps?  Forward momentum is better than nothing, even if you are "resting hard"!

Mixed results today, but encouraging progress on the Presidential Fitness Challenge

Today's diet can only be described as a "cheat day" even if not on purpose or scheduled.  I'm not on any kind of diet right now, but today would have blown whatever one I'd ever advise out of the water.  Polish sausage dog, diet soda (yeah, like that helped!) and the berry berry sundae from the Costco snack bar for lunch, a mini-Baby Ruth and a lemon oreo for a snack, and some leftover pasta casserole and two pieces of fried chicken for supper.

Hmm, nothing green, nothing raw, and plenty of processed foods.  Yeah, pretty much a "minus" day on "God's Diet Plan", or eating foods as close to how He made them as possible.

On an encouraging note, I caught up on some exercise and work entries on the Presidential Fitness Challenge website.  Considering all the ways to earn points, even without setting foot in a gym since starting to log in again, I'm THIS CLOSE to being halfway to the Bronze Award: "20097 points to your first award. You are 49.76% of the way there!"  So tomorrow I'll pass through the halfway point to at least Bronze.  I'll also be 2% of the way to the Million Point milestone.  Hey, we all started somewhere!

Third post from "The Powerlifting Pastor" on meeting the Standard

I pick things up, I put things down.

In powerlifting there are 3 lifts…squat, bench, and deadlift.  After years of lifting weight, I decided to enter a powerlifting competition for the first time December 2010.  I had been doing those three lifts for 20 some years, and of them I loved the squat the most!  So much so, that my celebration of my 40th birthday was to squat 400 lb, 40 times.  I spread the lifts throughout the day, and it took 7 sets, but I did it.

But this was 14 years later, and a real competition, with others watching.  For my first attempt, I went with 330 lb.  Not a heavy weight for me, but serious enough.  Three red lights.  I didn't go deep enough.  It felt deep, but it wasn't according to "real" powerlifting standards. 

I kept the same weight.  Three red lights again.  Close, but as the saying goes, no cigar.

Third attempt, I kept the same weight.  I hit depth, and got so excited I racked the weight right away.  Three red lights for not following commands. 

This was a full power meet, which means that you have to complete all three events.  At that point I could have been sent home, but they let me continue the meet, so I would get some experience.

When I first started lifting, I had a couple of people help me.  Because of comments from one of them who was just shy of getting his pro card in Bodybuilding, I know that my squats were proper depth in 1988 in Schweinfurt, Germany  The squat, a lift I loved to do, I had changed my form, and was not doing correctly anymore.  I had to work on what I had done wrong, and get back to the right standard.

I was ordained as a Pastor in the American Lutheran Church in 1983.  This denomination merged with two others in 1988 to form the Evangelical Lutheran Church in America.  There were lots of discussions in the forming of this new denomination about the authority of the Bible, and how we should speak about that, as well as other important teachings and practices of the church.

Over the years various things changed.  The "standards" of decision making slowly changed to be bureaucracy, culture, and a theological understanding of God and man, different from our roots, all of which centered on "my own conscience". 

Lutheran roots can be found in one of the great confessions of Martin Luther, " Unless I am convinced by the testimony of the Scriptures or by clear reason, I am bound by the Scriptures I have quoted and my conscience is captive to the Word of God. I cannot and will not recant anything, since it is neither safe nor right to go against conscience. May God help me. Amen."  The standard is not "my conscience", but "my conscience bound by the Word of God."

 The ELCA made a decision in 2009 that was contrary to the teachings of the Bible, and the whole history of Judaism and Christianity.  I struggled with these decisions.  But I continued to work within that Church. 

But ultimately, on this "lift" was three red lights. 

So, last year, I left the ELCA, and became a pastor in the North American Lutheran Church (http://www.theNALC.org).  It was not an easy decision.  Many things were right in the ELCA.  But being a disciple of Jesus is not a one-event or two-event reality.  It is the whole meet.

"Pastor Wally's Second Powerlifting Article"

Here's article number 2 from Pastor Wally Seibel on the fellowship of the iron and the faith:

"One of the greatest parts of powerlifting is the people I have met.

I Remember Dudley Cook at the March 2012 Chicago meet. He has a traumatic brain injury from Iraq (he was a tank commander).  Because of this, he needs directions written out to go shopping and even to do laundry. He has very little short or long-term memory. 

He completed his second squat clean, and good, but did not wait for the command to rack the weight.  This meant that he failed the lift.  He right away asked the judges why he got "red lighted".  The other lifters thought he was arguing with the judges. The comments among them were something along the lines of "he blew it.  He should just shut up and sit down."

None of them (or the judges) knew about his injury.  When they found out his problem, you could see the change in the lifters -- they had respect for him.   And one of the judges reminded him of the rules before each lift.  (Thank you Roger Gedney for that courtesy and consideration!!)

He needed to be reminded of the rules command before each lift. but still competed! Don't know all of the details of the repercussions of the brain injury -- except what was written down for him in a notebook that he carried everywhere with him. The notebook told people a little of what was wrong with him, as well as all those directions he needed, and a picture of his grown daughter, so he would recognize her when he saw her.

He was somewhere between 50 and 54...weight 81.4K. He finished with a 120K squat...85K bench...and 165K deadlift (380K total).  I haven't seen Dudley since, and I haven't been able to find him, even on a quick search on the web page available only to those in or retired from the Army.

Another person who comes to mind is Iosef.  Iosef is originally from Russia, and speaks with a thick accent.  At 78 years old, and weighing less than 70 Kilo (154 lb), he only benches.  He doesn't squat or deadlift.  But still, he continues to lift.

Then there is Paul Wrenn.  I did not know the name, but later found out that he is a legend in the world of powerlifting.  He is still competing at 66 years old -- but more importantly, he continues to work as a missionary in the Philippines.  He also goes to prisons, churches, schools and many other places, using a strong man and powerlifting show to share the gospel of Jesus Christ.  I met him and his family at the ADFPF Nationals this last year.  Two of his grandsons were competing as well, making this truly a family adventure.  One of his grandsons will be starting Bible college this year.

Before the meet, there were 8 or nine of us in a room.  I listened to the stories of powerlifting and family.  After a few minutes the conversation changed to our faith journey.  It was then that I found out what Paul had been doing for years -- and discovered that in the room were 3 other pastors. 

There are many different types of people who lift weights…but it is a joy to know that in many of the groups, there is a deep fellowship, not only of the iron, but as we share a love of God."

 

Thanks, and I hope to meet the "Powerlifting Pastor" someday, and I know I will!

Do you squat? I mean, really squat deep?

Over the past week, I've received e-mails from two different weightlifting writers I follow regarding how long Americans sit and the issues with our hips and backs this causes.  One had recently traveled to China, and was amazed how many people still squat all the way down ("glutemous maximus" to ankles!) while eating, chatting, waiting for the bus/train, or just to relax.

Relax.

Yes they are still flexible enough to fully flex both their knees and hips and relax for long periods of time all the way down.  Compare this to most Americans, myself included.  We sit with our hips and knees bent at 90 degrees or less for countless hours a day-8 hours or so at work, 1-2 hours commuting, then more hours at home either watching TV or using the computer.  How often do we get up, walk around, stretch and squat down?

Both the writers then pointed out the growth in back injections, narcotic pain medicine prescriptions and back surgeries.  How much of this is caused by our lifestyle, not true injuries?  How much unnecessary expense and damage to our bodies are caused simply because we don't use our joints the way God designed them to operate bio-mechanically?

If you read Wally's first guest post, he made a great point about staying healthy to both use his body the way God intended it to work (by lifting heavy things then putting them down) and also to be able to fulfill his calling.  We should aspire to do the same.

One thing to add to your workout if you don't do it already are deep-at least below parallel-squats.  Even without weights these are great for you in many ways.  First, it will counter-act the high amount of sitting most Americans do.  It also utilizes most the major muscle groups, which is great for overall fitness and health.  Additionally, you will become more flexible over time, have better balance and confidence in the utility of your body.

First Guest Post-"Why we do this" and a push-up I'm not sure I could do!

Welcome aboard to my first guest poster, Pastor Stephen "Wally" Seibel.  We met via Facebook, have chatted a few times about powerlifting, and life in general.  Then when I was looking through the list of Platinum President's Fitness Challenge award winners, I see his name!  Congratulations, and keep at it to that second award, Powerlifting Pastor!

He has written three articles for me to post.  Tonight I'm posting the first one and if you aren't a little scared when you search for the push-up handles he mentions, you're tougher than I am!

        "I pick things up, I put them down.  This is how I describe to my father the joy and passion that I have in powerlifting.  You might recognize that line from an ad for a gym -- which sees it as something that most people don't want to do.  But it is a joy that I have been doing for 26 years.  Well, not powerlifting as such, I have only been doing that for 3 years, but lifting weights.

I am also a Lutheran pastor.  This means that I have taught confirmation (religious instruction) to seventh and eighth graders for many years.  In the 30 years I have been a pastor, I have noted how these teens have gotten fatter and fatter.  And I am concerned for their future.  I am worried that they will not have a full and joyful life due to physical limitations.

Now I don't believe that weightlifting is for everyone.  It is an activity I love -- but it isn't for everyone.

I also sometimes do some bodyweight exercises.  One is pushups. Not just regular pushups, but a specialty pushups done with a balance challenged, done on  a handle with a 2 1/2" stove bolt on it (I made my own, but a web site that sells them is http://transformetrics.com/products/warrior-power-ts ). When I have done these in front of confirmation students, most of them have wanted to try it.  Interestingly, because of the balance question, 13 year old girls are much better at these then 13 year old boys. 

Over a few weeks, a few of them have had their dads make these for themselves, and start to do them on their own.

My conversations about doing something physical with these teens have focused on one thing -- find something you enjoy doing physically, and do it.  And if that exercise doesn't energize you -- find something else, and do it.  It could be running, walking, swimming, isometrics, weights, or a whole host of other things. 

Why is it important?  Because "I believe God created me, and all creatures.  He has given me body and soul, eyes, ears and all part of my body, mind and senses…He does this out of fatherly love and mercy…For this I must certainly thank and praise Him, serve and obey Him," (Luther's Small Catechism, explanation of First Article of the Apostle's Creed).  I have been given this body (mind and soul) to take care of, and use to serve God."

The President's Challenge website is back up!

After a couple of days without being able to log in, the President's Challenge Website is back up.  I was trying to remember everything especially as "home repairs" and "household chores" are fitness categories!  Considering I spent 3 hours painting motorcycle parts (details on how that project is going are in my other blog) and doing stuff around the house I might as well get credit for it!  I'm progressing along and am now 36.05% of the way to the bronze award and 1.4% of the way to the Platinum award!  WOO HOO at this rate I'll have to live to be almost 150 to get it....

But I need to ramp up a real fitness plan mixing 5x5/powerlifting (big compound movements) and high-intensity aerobics-more just for me, but getting the awards won't hurt.

Looking for guest authors

I've decided to ask a few folks to contribute and so far one has accepted!  So I'm putting a public call out for anyone who would be interested in writing one or more articles that I could post here in the Creation Fitness blog.

I don't mind you including links to your blog or website as long as you don't link/advertise products not in keeping with this blog.  Pretty easy there-no illegal drugs/supplements, no prohibited links, and please keep in mind I view fitness through a Christian worldview.  Does that mean I would exclude good advice from other viewpoints?  No, but does limit what I post and what I would look for in guest columns.

I owe one of you a follow-up e-mail and will send that later today. Other interested parties can comment or let me know via Google+ or Facebook.

Thanks for reading-

More on the Presidential Fitness Champions Challenge

Just a couple of quick points.  Last night while looking at the results for the 2013 Platinum Champions list (1,000,000 points-wow!) I saw a name that looked familiar but wasn't who I was looking for.  Off to FaceBook and sure enough, it was a FB friend who is a powerlifting Lutheran pastor!  So I shot him a quick post and yes, he's now on his way to a second million point award.

And that leads to my second point.  As you can see by looking at the various "exercises" that you can earn points doing here there are some weird events.  Since I can juggle, I've logged a few minutes juggling when I tried teaching some co-workers that important skill, but exercise?  How come "snowmobiling" is an approved activity, as is moto-cross riding but not regular motorcycle riding?  The only logic I can think of for "skydiving" applying as exercise-1 step, then falling, then a few seconds of pulling your chute in so you don't get dragged away on the ground or in the water-the sheer terror factor, could apply the way some of us ride!  Yes I am a motorcyclist with a blog and am a little biased but some of the exercise choices are truly bizarre.

Enough for that rant, and I am one-third the way to bronze and about 1.4% to Platinum!

Presidential Fitness Challenge log

I almost completely forget that a good friend I worked with in Afghanistan had been working on his gold Presidential Fitness Challenge Award, so we all signed up.  I hadn't logged any workouts in over a year and have been a pretty big slug since getting back from Afghanistan.  Sure I've worked out here and there, but nowhere near as consistently as I should be.

So last night I found my old screen name and log in and went to the website.  Once logged in, I tried to remember recent workouts and noticed you can only go back 2 months.  But that's ok, because you can get points for work-outs, but also things like walking around, yard work, and "hauling and lifting".  Considering I helped two people move in the past two months, that was definitely some hauling and lifting!

Still got a long way to go to Bronze, the first award at 40,000 points and Gold at 160,000.  I only have just over 10,000 points, but the good news is that's in only a few months of logging work-outs and activity.  If I consistently log what I do, and work out a little more consistently I hope to get between 800-1000 points a week.  Do I have time and the discipline to get the 1,000,000 point Platinum award?

We shall see!

It's not quite going to be Paleo....

Tomorrow night a few of my motorcycling friends and I are going to a BBQ buffet place.  I'm not even going to pretend-I plan on way over-eating if their BBQ is any good!

It will be interesting to see how that much meat affects me-over time I have noticed the effect from big steaks, too much poor quality hamburger meat etc. so in the name of experimentation (ha ha) I'll suffer for you, my dear reader(s)!

May start another blog on Christian Meditation

I've always done a great deal of reading on meditation and Eastern religions and comparing that to what the Bible says about meditation.  I'm also concerned with how Western Christianity, especially in denominations like mine, can tend to an overly intellectual spiritual walk.  While meditation properly done (at least how I see Biblical meditation) would lead to more knowledge, it might avoid the academic knowledge trap I fell into instead of faithfulness.

Still researching and thinking this through, as I want to ensure I am in accordance with Scripture and not being a syncretist.

Comments welcome with ideas, links to germaine blogs or websites and your thoughts.

More on the "Eat It Like God Made It" Diet Plan-link to another article

Just a quick post to capture this link:

http://shine.yahoo.com/shine-food/real-cost-clean-eating-gwyneth-paltrow-164600862.html

I'm not sure I agree with everything Gwyneth Paltrow puts out about eating, or her worldview on why to eat that way, but some of it makes a lot of sense.  The author of the linked article injects some reality and some actual meal recommendations.

Feel free to check it out and leave comments.

I don't know about HGH

After the PED scandal in Major League baseball, right at the start of the NFL season there is renewed talk about HGH testing for football players.  This first round of testing will be what they are calling a "survey test" to find out how many players have elevated HGH levels and if there really is a problem.  I think there is-while sports are self-selecting (football players are generally the big fast guys, basketball players the tall quick guys, bicyclist/triathletes the endurance guys) the fact is most football players are far too big and fast to be all-natural.

While talk of a "level playing field" sometimes makes sense (Lance still had to ride his bicycle around France....Barry and A-Rod still had to hit pitches Clemens et al threw....) my real concern is the message we send young athletes, and the long-term repercussions on their bodies.  One of my EOD school friends admits to having used synthetic HGH for 20 years before switching to a natural alternative (and marketing it) and he definitely has maintained a noteworthy physique.  My fear is what is the long-term consequence of making your body think it is younger than you are?  I know there are natural problems caused by aging-I'm enjoying one of them, presbyopia, for the first time now-but what happens to cancer cells that are exposed to HGH or natural alternatives that rev our body up to late teen or 20s type metabolisms?

Not sure we've really thought out what this will do, and while human experimentation has real ethical concerns, we're running a big experiment on ourselves.

Linking to another blog post on breastfeeding

This doesn't have a whole lot to do with fitness, although it's related to eating things as close to way God made them in a way.  Breastfeeding is the best way for infants to be fed, and I am thankful my wife breastfeed both our children.

However, we do absolutely freak out about breastfeeding in America.  I haven't read any of Matt Walsh's other posts, but think this one is pretty good.

http://themattwalshblog.com/2013/08/09/we-must-stop-these-crazed-half-naked-psychopaths-from-feeding-their-children-in-front-of-other-people/

Any thoughts in the comments are appreciated.

Just a generic post to keep the blog rolling

Don't really have much to say about what the Bible says about fitness today.

Not much workout tips or logs to post.

Just wanted to pop-in and keep the posts reasonably current and check-in.  Hopefully something of value this weekend will come to mind.

Wow have I gotten even slower and out of shape at running!

In a perfect example of use it or lose it, my running ability is even worse than ever, which is saying a lot!  Once teased at Dive and EOD School that I needed a LoJack so my buddies could find me after they ran off as I slowed to a crawl, I have never been fast.  But after not running much at all for almost 3 years I went out tonight for a run.

Using a modified Jeff Galloway method of running for 2 minutes then walking 1, I went for 20 minutes and covered a whopping 1.55 miles.  Even as the slowest officer to ever graduate Dive School, I used to be twice that fast!  Sure that was 20 years ago but that is horribly slow.

Time to stick with this and run at least twice a week and do other intense cardio and weight lifting more too!

Time to start running again

Well, it has happened-the inevitable aging where calories start liking me a lot more and hanging around my middle!  I'd like to think I could just adjust portions and condiment choices like in the past and drop the slight paunch that has developed, but that's not working.

While I need to be working out more in general, too much evidence points to running as well as weightlifting/calisthenics being the best combination to lose weight for those capable of running.

So it's time to start running again.

But despite the "encouragement" of a good friend and a cousin who love half-marathons, I'm probably not getting back into that.  Looking at building up to two to three fairly high intensity runs a week then seeing how the "mirror test" is.

Shoes matter and I know better

Well, for the second time (at least) I have allowed shoes to both be too cheap and worn out and am paying for it.

Years ago when training for a half marathon I came to realize joint pain in my toes from worn-out, too basic and "inexpensive" shoes was the problem, not the mileage of each run.

Lately I've been walking a lot more in a pair of basic Wal-Mart sneakers.  I bought them just to have some to wear around, not to walk or occasionally run in and realize they've got to go.

Probably shop for some better ones soon and relegate these to yard work or mechanical work where something might stain them.

Do you do adventure races?

Anyone out there do Mud Runs, Reebok Spartan Races, adventure races and the like?  I'm looking for inputs on how to best train for them.  My gut feeling is a mix of running and functional fitness type training (to avoid certain terms) but would like to hear from you.  Please feel free to post a comment and even leave a link if you run a blog or website helping people prepare for adventure racing.

Geat deals on TRX Pro sets! Easy sign-up for big savings

Have you ever used a TRX suspension training system?  I have, and any TRX system gives you a tough workout with the added benefit of working stabilization muscles.  The only problem is many gyms don't have very many sets of TRX gear, or if they do they are hard to get a turn using them, or only available in classes.

Problem solved!  TRX is offering the TRX PRO suspension trainer, the TRX RIP Trainer, and the TRX Education Course for 15% off.  How do you get this deal?

Well, click on the TRX link you see on the page, go to the TRX website, register with an e-mail address and order.  How simple is that?

Have a great weekend!

UPDATE 6/04:  this deal is still available!  Act now to get a TRX PRO or RIP Trainer and a TRX Education Course for 15% off!

Been slacking off, both in the gym and blogging

Been a slug, so it's time to get back after it.  And that's in both blogging and working out.  So hopefully I'll be posting more often as I get back in shape.