Back Home and the WOD!

It is great to be back at home in the desert and back to my normal workout routines!

The WOD for Legs today:
6-piece Dark Meat, Extra Crispy!
Dumbbell Box Squats
Dumbbell Lunges
Front Squats
Calf Raises
Straight Leg Deadlift
Glute Hamstring Developer
30 Standing Broad Jumps for Distance
Back Squats with Heavy Chains
60 lbs. Sandbag walking lunges 3x100 feet
Abdominal Work

Have a great day!!

Power Shake, Vitamix and the WOD!

I wanted to drop a quick shake recipe on folks. I usually have this mid-morning after a workout. I try to find a lot of my equipment used (i.e. Olympic plates) or even make a lot of my own gear (i.e. drag sled, Atlas stones). Some gear though I purchase, and when I do I purchase quality gear. One thing that we bit the bullet on was a Vitamix blender. It is a beast, can pulverize anything that you put in there, and comes with a 7-year warranty!

Back to that shake recipe.  It is loaded with great fiber, green leafy vegetables, protein, antioxidants and some simple carbohydrates. This makes two servings:

12 oz. 2% Milk (I don’t get much dairy so I use real milk. Feel free to substitute soy, rice or whatever “milk” floats your boat.)

1 large carrot

2 kale leaves with the stems removed (I find that this removes some of the bitterness.)

1 frozen banana

½ cup frozen organic blueberries

3-4 frozen organic strawberries

1 tablespoon of raw organic cacao nibs

1 heaping scoop of Syntha-6 vanilla protein powder

Blend all ingredients to a thick shake consistency. Add water if you need to thin it out a bit. Enjoy!

The WOD is for the Back! Also, today we get packed up and drive back across the country to Arizona. That will put me back in my home gym and I will be able to start up with some great supplemental workouts again. I would say that the workouts while at home for the holidays have been a real success and I am feeling strong despite the holiday drinking and eating!

Walked the dog around the block. Ocho cannot wait to get back to his ten acres in Arizona though!

Dumbbell Pullovers

One armed Dumbbell Rows

Sandbag Upright Rows

Dumbbell Snatch

Weighted Pull-ups

Abdominal Work

Have a great day!

Man's Best Friend and the WOD!

Dogs. My life can be broken into two parts: 1) The times that I had dogs in my life and 2) The times I wish I had dogs in my life. I recognize that the times I did not have dogs were times where it would have been impossible: Being in the Marines and being a full-time NOLS instructor. Though totally logical, these circumstances didn’t make me miss dogs any less.

One of the funniest things I have ever read is the Oatmeal cartoon, “My Dog the Paradox”. I think that this hilarious and sad story captures our relationship with dogs perfectly. But, there is so much more to that relationship.

In November a new study came out that shows dogs could have been first domesticated over 32,000 years ago! We have been together a long time and there are proven benefits to having our “Best Friend” around. Some of these benefits are obvious (i.e. we get their unconditional love, they protect us), but some benefits are not so obvious:

1)   People raised with dogs are less likely to have allergies and have a reduced chance of suffering from asthma.

2)   Walking your dog, taking it for a run or playing fetch gets you outside and gets you in some fresh air. Just getting outside will get you the Vitamin D you need each day. That Vitamin D will reduce the risk of things like cancer, depression and heart attacks.

3)    While you get that Vitamin D, you are moving. Moving is an important part of any healthy lifestyle. Getting out and moving just 30 minutes a day will reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer according to the Centers for Disease Control.

4)   Finally, playing and laughing with your pooch does all kinds of great things! It reduces stress, by releasing the hormone oxytocin from your pituitary gland. Smiling and laughing fires off neurotransmitters that unleash dopamine and serotonin which in turn make you feel calm, relaxed and happy!

So here is to our canine friends. The human race would certainly suffer a much more bleak existence without them by our side. Get out there and play some fetch! Don’t be afraid of that slobbery tennis ball, that thing is boosting your immune system!

The WOD: Walking the Dog, Chest and Arms

Dumbbell Chest Press

Suspension Strap Flies

Weighted Push-Ups

Alternating Dumbbell Biceps Curls

Suspension Strap Curls

Concentration Dumbbell Curls

Abdominal Work

Have a great day!!

Merry Christmas, A Workout to Get Started in the New Year and the WOD!

Merry Christmas to all that celebrate it!

Right around the corner is 2014 and with it comes New Year’s resolutions. One that often comes about during this time is a resolution to exercise more. The big box gyms out there are counting on people joining their facilities on January 1^st and then losing their motivation to workout soon thereafter. It is very hard to get started and stay with an exercise routine when you haven’t done it in a long time and you are flying solo. The trick for success is to start out getting a base line of fitness for free, have support from friends and family and then if you are still interested, get that gym membership or personal trainer.

I have a personal example. My oldest brother can stand to lose quite a few pounds to be at what anyone would consider a healthy weight. When I asked if he considered getting a personal trainer he explained that he had neither the time nor the money. Of course, this is the same brother that has the time and money to go to the bar 4-5 times a week. That is a whole other issue to address.

What my brother needed was two things: 1) An easy bodyweight workout he can do at home to get started and 2) A way to be held accountable. I sent him the following workout to do Monday, Wednesday and Friday each week to start off with. I am confident, based on his fitness level that this will be a routine that will tax him for a while:

March in Place, 1 minute.

Jumping Jacks, 1 minute.

Rest, 1 minute

Calf Raises, 1 minute.

Squats, 1 minute.

Lunges in Place, 1 minute.

Rest, 1 minute.

Crunches, 1 minute.

Planks, 1 minute

Rest, 1 minute.

Shoulder circles (arms out to the side), 1 minute.

Shoulder circles (arms straight up), 1 minute.

Shoulder circles (both arms straight out in front of you), 1 minute.

Rest, 1 minute

Push-ups, 1 minute.

Done. Make sure to drink water.

15 minutes every other day. That will get you started.

The second thing that my two brothers and I do is e-mail each other every day to check-in on daily physical activity. Part of me hopes that the good ol’ Catholic guilt will seep in to motivate my oldest brother when he sees what his two younger brothers are doing each day.

Speaking of daily activity, we have made it back to LEGS:

Dumbbell Squats

Walking Dumbbell Lunges

Glute, Hamstring Developer

Calf Raises

Weighted Step-Ups

Standing Broad Jumps for Distance

Abdominal Work

Have a Great Day!!

How tough are your Shorts? Shoulder and Triceps WOD

I think it was about 2:00 a.m. I think. It was raining, around 40 degrees Fahrenheit and my buddy Bryan and I were standing with our 40 lbs. backpacks held over our heads. We were waiting for our companions to complete their fireman's carries. Once they were done, Cadre Bobby then explained our next two activities: Drag your buddy, with his pack on, about 75 meters then switch for the drag back. Then low crawl out through the mud 75 meters and back.

I did not envy Bryan's task as he began dragging me the 75 meters. Between me and my pack I was probably between 260-270 lbs. As Bryan pulled on the grab loop of my rucksack, I started to slide across the grass, through the mud and through several puddles that threatened to drown me. "I am sorry for everything I have done to bulk up recently" I apologized to Bryan as he grunted along in the cold muck. To myself I thought, "Man, I am glad that I am wearing a good pair of shorts".

The GoRuck Challenge this past November was a really crazy time: Fun, challenging and worth every second. The funniest part of the whole thing was that the weather in Tucson flipped 180 degrees for the 12 hours that we participated in the event. Instead of warm and 60 degrees, we got dumping rain and 40s.

The clothing you wear for the Challenge is crucial. You don't want to bring too little and freeze your ass off, becoming a burden to the rest of your team. Bring too much of anything and you are just carrying extra weight. Bobby gave us enough boulders and a sandbag to carry, we didn't need anymore weight! On top of weight considerations, whatever clothing item it is, it has to be TOUGH. This is a review of the best damn shorts I have ever owned, the UN92 Crossfit Action Shorts.

UN92 is a California based company that has been making MMA fight shorts since 1992. I have two pairs of these shorts and I wear one of them everyday for my workouts. They are versatile enough to swim in, run in, lift, jump, whatever it is that you want to do. The fabric is light, breathable and incredibly stretchy. You can move in these shorts! UN92 has managed to make not only a comfortable product but one that is also damn near bulletproof. It has a velcro fly and waist as well as a drawstring closure. I think that combination is all that kept my shorts on my butt through the GoRuck drag in the mud! My one suggestion: When washing these shorts, close the velcro waist and fly before putting them in the washing machine. If you don't, every sock you own will be stuck to the fly when the spin cycle is done!

Today's workout has made it back to Shoulders and Triceps. These dumbbell workouts while visiting for the holidays are fine, but I look forward to getting back to the gym at home! I miss my barbell, sled, hammers, tires and stones!

Standing Shoulder Press, Super-set with Suspension Strap Reverse Flies
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Shoulder Shrugs
Sandbag Overhead Press
Dumbbell Triceps Press
Suspension Strap Triceps Face Breakers
Weighted Diamond Push-ups
Abdominal Work

Have a great day!



 

Multivitamins and the WOD!

Are there any health benefits to taking a daily multivitamin? There seems to be lots of conflicting information out there. It has been a tradition in my family to take vitamins everyday: Multivitamins, Vitamin C, Fish Oil, LOTS of vitamins. Do I need them? How do I know if I have a deficiency?

Recently, the Annals of Internal Medicine posted an article that states that multivitamins don't prevent any major disease (including cancer and cardiovascular disease) and people should stop wasting their money. This editorial article came out a little over one year after the Journal of the American Medical Association posted a study that stated taking a multivitamin daily reduced the overall risk of cancer in men. The Omega three fatty acids in fish oil seem to have preventative properties against cardiovascular disease in middle-aged men.

The best advice that I have gotten is to go see your doctor, have a blood test done and see if you have a vitamin deficiency. If that is not an option, eat a healthy, balanced diet, get outside and get some fresh air and vitamin D from the sun (for a light skinned person like me 10-20 minutes of sunshine a day is enough). For me, I take a daily multivitamin. Educate yourself and you decide what works best for you.

The WOD: Back!
Walking the dog one mile
Dumbbell Pullovers
One Armed Bent Over Dumbbell Row
Upright Sandbag Row
Horizontal Suspension Strap Pull-Ups
Weighted Pull-Ups
Abdominal Work
One Mile Run

Have a great day! 

Red Heelers and Rest

We found our Red Heeler “Ocho” at the put-in to the San Juan River near Bluff, Utah. A scrawny little guy of about a year old, he had a terrible cough. After six years of love and clean living, Ocho has grown into an amazing dog.

When people meet Ocho for the first time, he is usually asleep in the driveway at the NOLS base in Tucson. In fact, that is where Ocho spends a large portion of his time. Because of that, people perceive Ocho as being lazy. The reality is that Ocho is smart and understands the importance of rest. The characteristics of Ocho’s breed is to be loyal, protective, intelligent and watchful. Ocho places himself where he does on purpose. From his spot in the driveway he can survey most of the property and has defended the base from javelina, coyotes, feral cats and very annoying real estate speculators. Ocho also did a phenomenal job of getting the chickens back into the coop when we lived in Utah. By resting when he can, Ocho saves himself for when he is really needed to do his job.

That is what I do on most Sundays: I workout six days a week and take the seventh day to rest. When you exercise, you break down muscle and body tissue and the body needs adequate time to recover. Taking a day off once a week, hydrating and eating well gives your body a chance to bounce back. Without that break, the small muscle tears you have purposefully generated in your lifting routine can easily become a major injury. As you get older, that need for recovery becomes even more important. Give yourself a break to build more strength and muscle.

So today, we took Ocho on a couple of walks around the neighborhood and let him mark a few trees and fire hydrants. Back at it tomorrow!

Have a great day!

Stealing a Workout and the WOD!

Everyday, my two brothers and I exchange e-mails to share the things that we did for exercise. Today I got a great e-mail from my brother Kevin who is a general contractor, home builder and owner of Newphire. I think that it speaks for itself on ways that you can get a workout into your day.

"Unlike Brian, I rarely have or make the time to do a solid block of working out.  I do, however, steal a workout throughout the day without adding much time to my other commitments.  For example, yesterday I put my tea water on to boil and did a set of 50 pushups and a couple of TRX sets of shoulder and ab stuff.  I knocked out another set of pushups while cooking breakfast.  While bushing my teeth, I did 2 minutes of squats into toe raises.  At work, I spent about 30 minutes cleaning out footings by shoveling out loose dirt that had fallen in.  Bought a sack of chicken food and rather than lifting it once to put it away, I lifted it 10 times.  Got in a set of twisting bicycle crunches in the evening." 

"Far from an overwhelming amount, and I wish that I did more, but it beats the hell out of nothing and it literally took no more than a few "extra minutes" out of my day." 

"Today I am going to split well over 50 gigantic hickory logs.  They were knocked down in a mini twister in our backyard two summers ago and I need to get them split before they rot.  I broke down and got a splitter from the rental place (for free- perks of the contractor) as each log takes over 30 minutes to split with a maul.  Nonetheless, I will be lifting a shitload of wood to get it to the splitter and positioned right, then load it in the wheelbarrow, cart it across the yard, and stack it in the woodshed.  I will be worn out by the end of the day."

To me that sounds as good if not better than anything I do on a daily basis!

The WOD: Chest and Biceps

2.5 Mile Walk with the Dog "Ocho"

Dumbbell Chest Press

Suspension Strap Flies

Weighted Pushups

Alternating Dumbbell Curls

Suspension Strap Biceps Curls

Concentration Biceps Curls

Abdominal Work

Have a Great Day!

 

"Old Man Strength" and the WOD!

In 2005 I had the distinct privilege of being part of an expedition to the Arctic Ocean. Myself and five other companions traveled over 400 miles by canoe through Canada's Arctic Barrenlands. But this post isn’t about that trip really. It is about “Old Man Strength”.

Early in the summer of 2005 I was 36 years old. One of my companions on the trip was a great guy named John. I had never met John prior to the trip, but it became clear very quickly that he is a very accomplished whitewater paddler and outdoorsman. John was 40 at the time and had quite a bit of grey in his beard. Despite his age he had no doubt that he would be able to keep up because he had “Old Man Strength”.

John informed us that “Old Man Strength” is a phenomenon that keeps young bucks from showing up their older competitors. Apparently, at any given moment any man over 40 years of age can tap into the combined strength of other older gentlemen around the world that are relaxing at that time. This combined strength infuses the recipient with power of herculean proportions. Of course, we all laughed.

Part way through the trip we had to travel over land to connect tributaries. During one grueling day long portage in the tundra John was smiling and plodding right along under a backbreaking load. When one of our other expedition mates asked how John could be SMILING in that setting John replied, “There must be a load of fellas hanging out at a hot tub party in Boca Raton right now!”

The Workout of the Day: Legs

2-mile walk with the dog with a weighted day pack

Dumbbell Squats

Walking Lunges with weighted day pack

Glute and Hamstring Developer

Weighted Calf Raises

Weighted Step-Ups

Standing Broad Jump for Distance

Abdominal Work

 

Strength, Function and the WOD!

What the hell is functional training anyway? There are as many definitions out there as there are people lifting heavy stuff. There is a guy standing with one foot on a balance board, kettlebell extended over his head, tongue sticking out just right calling it functional training. Then there is a woman carrying a keg full of pea gravel across a parking lot calling THAT functional training. Who is right? Who knows? I personally like to think functional training engages us in everyday movements using weights (i.e. barbells, dumbbells, kettlebells) or everyday objects (i.e. sandbags, stones, kegs, tires). Adding these exercises to supplement a more traditional weightlifting routine has really helped to build my strength.

There are many theories on what should be included when doing a functional training workout. I prefer to focus on using free weights, the use of common postures, positions or motions and the use of dynamic/explosive drive.

Free weights, whether that is something traditional like a dumbbell or an everyday object like a heavy rock, have a couple of advantages. When using these objects, a person has to grip the object, balance the object and then move the object through the body’s range of motion. This not only develops strength in the targeted muscle group but also in the core and builds overall balance. Lifting, say seated on a machine that supports us, does not engage as much of the body and rarely do we find ourselves in these ideal situations, isolating one muscle group.

One of my personal goals is to get stronger and to be able to do my job better. In the course of a NOLS river expedition I may need to portage heavy gear such as canoes, bags full of food or 5-gallon water jugs over uneven terrain. Squatting down, grasping a heavy sandbag and driving up with my legs to shoulder is very similar to lifting a bag of rations. A farmer’s carry is EXACTLY like carrying two jugs of water. These exercises prepare my body for the work I actually do. Not once have I laid on a perfectly flat surface and pressed 270 lbs. up off my chest. Do I bench press? Yes. Do I supplement that exercise with lifts that I will actually do? Absolutely!

When I think about moving that heavy bag of food on a portage, I don’t think about doing ten repetitions of slowly putting that bag on my shoulder. I grab it and in one dynamic motion I drive my body to get it up. Our bodies are meant to function this way. We have evolved to do explosive movements: Lifting, jumping, sprinting, and throwing. We may as well practice it in our routines.

WOD: Shoulder and Triceps

Dumbbell Push-Press

Alternating Front Dumbbell Raise

Lateral Dumbbell Raise

Sandbag Overhead Press

Dumbbell Shrugs

Triceps Diamond Push-ups

Overhead Triceps Press

Suspension Strap Triceps "Face Breakers"

Abdominal Work

Have a great day!

Miracle Cure-All Discovered! Come one, come all!! Oh and the WOD!

Want to mentally feel better, have more energy, look great and sleep like a log? There is no drug or pill that will do all of this for you. There is no snake oil salesman here. If you are a man or woman, young or old, it doesn’t matter. The simple solution is EXERCISE. Walk, run, lift weights, do push-ups, play basketball, dance… DO SOMETHING and do it every day. Here are my top five reasons to exercise every day:

Great Reason Number 1: Keeps You Physically Healthier!  I know what you are thinking, “Well DUH?!” Sure, exercising makes you a healthier person, but do you know how amazing it really is? People that exercise regularly are less likely to suffer from heart disease, some cancers, type two diabetes, less likely to suffer a stroke and as we age less likely to fall or get arthritis. And it doesn’t take much. Get out and do something 30 minutes per day. Check out this video by Dr. Mike Evans titled 23-1/2 Hours.

No Brainer Reason Number 2: You Can Lose Weight When You Exercise! When you workout you burn calories. When you workout HARD you burn even more calories. As you exercise more and more you transform your body and increase muscle mass. Muscle burns calories more effectively and so the awesome cycle begins. You lose fat, build more muscle and become lean and mean. Do the little things everyday and you will notice the difference: Walk to the store instead of driving, take the stairs instead of the elevator, do a set of push-ups before eating lunch at work, etc.

The “No Way? That is AWESOME!” Reason Number 3: Exercising Turns that Frown Upside Down! Did you have one of those days at work where it feels like the people you dealt with were actually trying to crush your soul? Don’t go get hammered, go for a run. Lift weights. Ride your bike. Exercising releases chemicals in your brain like serotonin and endorphins. People with high levels of serotonin are usually more upbeat and just happier. Endorphins are what give people the “runner’s high”. They act like opiates in response to pain and stress and can lead to that feeling of euphoria! People who exercise are less likely to suffer from depression. And of course, when you exercise you look good. And when you look good you FEEL good! Looking good can boost your self-esteem and your self-confidence! “I am awesome!”

Seriously Kick Ass Reason Number 4: ZZZZZZZZZZZZZZZ When you lay down to go to bed, how long does it take you to fall asleep? It seems that exercise has a rather weird relationship with sleep. Working hard later in the afternoon seems to be best. Your hard work kicks in your metabolism, you burn calories and your core body temperature rises a couple of hours before bed. Then after you have wrecked yourself, your body temperature begins to drop back to normal. That drop in temperature seems to be what tells your body it is time to hit the hay. Simple, exercise and sleep better.

And For the Best Reason of All, Number 5: Go Have FUN! Play some hoops, go dancing, go join a kick ball team at your local recreation department! Get outside and walk the dog, go for a swim or ride your bike. Do it for 30 minutes a day! As my university professor and mentor Dr. Gary Nussbaum once told me, “Get out and do SOMETHING everyday that reminds you that you are a physical being”. So many people think that exercise has to be painful and unpleasant. Just go have fun and move!

WOD: Lifting for the Back and a Good Long Dog Walk:

Dumbbell Pullovers

Single Dumbbell Bent-over Row

Dumbbell Up-Right Row

Weighted Pull-ups

Dumbbell Snatch

Horizontal Suspension Strap Pull-ups

2 mile Walk with the Dog carrying a 35 lbs. Day Pack

Have a great day!! 

 

 

 

 

The Power of Role Models and the Daily Workout!

It is true, I was a punk ass kid. By the time I was thirteen my parents had divorced and I had very little parental supervision. In a lot of ways it is a miracle that my brothers and I did not end up in jail.

Looking back though I have had a number of male "father figures" that were looking out for me that at the time, I didn't even realize. There are a number of lessons that I have incorporated into my own life from these people that took it upon themselves to set me on a path to become a productive member of society. In a sense to become a man. I continue to make mistakes, I continue to develop judgement through experience. But the foundation these men have set down for me gave me a stable platform to build on.

My Grandfather, a Car Salesman, a Corporal and a Lawyer.
My paternal grandfather was a wiry thin man, a story teller and a family man. Our family went through a lot of turmoil and trials from my mother passing away when I was very young to the divorce of my father and my stepmother. Though I do not have memories of all of these events, I did have photographs and of course the yarns that my grandpa would spin. It seems that every event that took place in our family, good or bad, there was grandpa and his graceful presence. He worked hard and loved his family. Grandpa would often drop pearls of wisdom down to me as I grew into adulthood. One of the many that has stuck with me is this: "If you fall asleep by the time your head hits the pillow, you have worked hard enough". I work hard everyday and sleep like a baby because of it.

During my teen years I would often flee the chaotic scene of my own home and stay at my friend's house. My friend's stepfather Steve was an amazing man. Having been a welder in the U.S. Navy, Steve with his high school education started a career working at car dealerships doing repairs. Quickly it seems Steve was a mechanic, then moved to become a salesman, then the owner of a dealership, then a few dealerships and then Steve became the President of the North American Automobile Dealers Association! For no reason I saw, he took me into his home and treated me like I was his own son. I look back now and I realize that Steve probably saw a young man that needed guidance and direction. When you would ask Steve about his hard work and determination to rise during his career he would simply reply with one of his many rules for life. The one that seemed to be his favorite was: "Life is a cinch by the inch, but hard by the yard". I make it a rule to make goals that I can achieve, clearing one hurdle at a time.

When I landed with Bravo Battery, 1st Battalion, 10th Marines at Camp Lejeune, North Carolina as an 18 year old I found lots of people that could take me in one direction or another. Fortunately, by that time in my life I had learned the value of a good male role model. Corporal Watkins was always immaculate in appearance, carried himself with a ramrod straight bearing and was the most skilled person I have met at their job. Watkins was a radio operator and I was a forward observer so we often interacted throughout my career and we traveled around the world with our unit. I will never forget the morning in Okinawa during a physical training session when we were preparing for our physical fitness test that was coming up. A Marine has to do twenty pull-ups to achieve a perfect score on the physical fitness test. I was getting close to twenty and I was growing tired when Corporal Watkins said to me, "You don't quit when you are tired. You quit when you are done". There is work to be done in life and there is satisfaction in seeing a job completed.

Finally, I have been very blessed to have my partner Rebecca's father Pete in my life. Pete is a lawyer by trade and worked very hard for years at the Department of Interior. Now retired in his 70s I have watched Pete immerse himself in a number of adventures from sailing, to rebuilding a 1973 VW Karmann Ghia engine to taking math classes through the Kahn Academy. Pete has welcomed me into his family and loved me like a son for over seven years now. The thing that has impressed me though is Pete's level of fitness. Pete exercises every day and once explained it to me this way, "I am afraid that if I stop, I won't start up again!" As a man of 44 years I realize that I am blessed with good health and that daily fitness is essential. Pete's example has shown that by continuing to exercise I can remain active later and have a very high quality of life even at an older age.

The Workout of the Day (We have traveled home for the holidays and will be modifying our daily workout a bit. Each exercise is done for three sets)

Dumbbell Chest Press
Suspension Strap Chest Flies
Weighted Push-ups
Suspension Strap Biceps Curls
Alternating Biceps Curls
Concentration Dumbbell Curls
Abdominal Work
2-mile dog walk with a 35 lbs. day pack

The Season's Upon Us

“The season’s upon us, its that time of year

Brandy and eggnog, there is plenty of cheer

There’s lights on the trees and there’s wreaths to be hung

There’s mischief and mayhem and songs to be sung

There’s bells and there’s holly, the kids are gung-ho

True love finds a kiss beneath fresh mistletoe

Some families are messed up while others are fine

If you think yours is crazy, well you should see mine!”

-Dropkick Murphys

This is the last day of being in sunny Arizona before driving east to visit for the holidays. As much as I look forward to visiting people that I have not seen in months I have also come to appreciate the fact that it can be a very stressful time of year. On top of running around trying to see everyone I seem to eat more and exercise less. I have come up with a few solutions that seem to help me weather this:

The Drive: We drive from Tucson, Arizona to the east coast every year at this time. We figured out that packing water, healthy fruit snacks like apples, raw vegetables like carrots and snap peas, jerky and nuts really cuts down on the amount of garbage we eat when we stop for gas.

At each pit stop one of us gets out and walks the dog while one of us pumps gas. While the car is filling up I take the time to do some push-ups, air squats, calf raises, anything that will get the blood flowing. 

Finally, in the hotel at night I take a nice hot shower, stretch and do a few more push-ups. This routine for a few days on the road keeps me from feeling like I have been hit by a train by the time I step out of the car at our destination.

The Food: The food that is around during the holidays is amazing. I am not a vegan, I am lucky to be able to process gluten, I am not on a paleo diet. I know a lot of people are and good luck to you with your routine this time of year. My only rule around the holidays is to eat reasonably. I bring home enough of my regular supplements to get me through our visit and I continue to drink lots of water which is my regular routine. Lastly, I find that going for a walk around the block after meals really helps me by physically stepping away from the food. The dog appreciates the walk as well!

The Workout: Rebecca and I own a pair of Bowflex adjustable dumbbells and we take them with us when we go home. I am a bigger person than Rebecca and the speedy transition from one weight to the next makes these worth the weight to bring with us. We get up in the mornings first thing and do a modified dumbbell/bodyweight routine at home. We take other helpful things like our jump rope and running shoes to keep up with our cardio while we are visiting. By getting up and tackling the workout early, it is done for the day and I feel a whole lot better about eating one more piece of pumpkin pie! And remember, exercise is a great way to relieve stress that can build up during the holidays.

Hopefully these ideas help. Today while packing the car to go I am going to just lift weights and will not be doing a typical supplemental workout.

Lifting with Rebecca: (Three sets per exercise).
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Dumbbell Kickbacks
Overhead Dumbbell Triceps Press
Diamond Push-ups

Have a great day!