Hard Day Routine

posted November 2005

Follow me around today and you would find:

1. Breakfast consists of oatmeal, peanut butter, blueberries, skim milk, 1 piece of pumpernickle bread, 4 egg whites, 1 scoop of cookies and cream protein powder. About 600 calories. Get ready for the gym and leave 45 minutes later.

2. AM workout: Warm up for 5 minutes followed by intense interval anaerobic workout for 30 minutes burning 521 calories. Followed by 1 minute in hot tub then 1 minute in cold plunge (55 degrees) this is one cycle. Did 5 cycles.

3. Lunch at the gym with a friend, protein shake with banana, blueberries, and walnuts. 550 calories.

4. Home for 1 1/2 hours.

5. Afternoon workout: Dynamic Warmup, Elasticity drills, Strength training. 450 calories burned. Slimfast high protein right after workout (200 calories). Followed by 3 minutes in cold tank and 3 in hot...3 cycles. Shower then home.

6. Afternoon snack: Yogurt, 20 almonds/pecans/walnuts, 1/2 cup grapes, 1/2 cup tuna blend (yogurt, celery, flaxseeds, pumpkin seeds, 4 oz albacore tuna) About 450 calories

7. Dinner: Chicken Breast, Sweet Potato, Veggies, 20 pecans, Apple About 600 calories.

8. Bedtime snack Nofat cottage cheese, 10 nuts, blueberries or cherries (frozen). About 250 calories. Sometimes I'll eat a protein bar (Zone or Myoplex lite).

Bed around 12:30 am. Sleep for 7-7.5 hours.

This is typical for M,T,Th,Fr. I'll burn 4,000 calories in that time frame just exercising.

The other days are recovery. I'll post that routine later.

Visit to Ducktown

After 3 weeks of travel including visits to Chicago, Gettsburg, Richmond, Hilton Head, Savannah, Ducktown and Oak Ridge, Tn we're back home. Managed to eat out and still my weight on November 11th is the same as on October 15th exactly 183.8 pounds! Amazing!

Did manage to exercise along the way at least 3 days a week. In Sandusky found a gym built to honor a local donor. It was a great little place South of 80/90. Amazing that a little town had such a nice facility (pool, indoor track,basketball court, day care, etc) It's part of healthclubs.com IHRSA network. The network entitles user to a discount. It cost me $5 to $10 per day.

The Richmond Athletic Club was so-so, but a BIG improvment over Hampton Inns and Marriotts "Fitness Rooms!" The Marriott in Cherokee, NC had one working treadmill and bike. The bikes in most hotels didn't work right. I had them set to Max resistance and could barely get my heart rate up to target.

Breakway fitness in Hilton Head was the best. Cheerful staff (dress for Halloween...the "good/evil desk clerk was really cute!), good equipment, so-so locker room. Managed to take a spinning class. It was there that Donna gave me the most intense massage ever, bordering on torture. But I felt fine the next day!

The best was a 12 miles bike ride on the beach on my "recovery day."

The VERY best was an early morning workout in Oakridge, TN with a dear friend at "The Rush" a very cool gym.

Originally posted November 2005

December 2009 another Sinus infection?

Having similar problems after bout with sore throat and headache... Started eating cashews/pecans/walnut/macadamia nut mix about the same time. So I stopped that mix. Sore throat from Friday afternoon until Monday evening, plus headache and bodyaches. Headache since Friday, but it eased up until Monday morning. No workouts since Friday which was a hard day. (1400 calories weights then spin)

But could this be just your average viral cold?  Starting to think this is just your common cold (caused by virus).

Virus attaches itself to mucus membranes in mouth, nose, and throat.  Immune system response causes, low grade fever (high body temp destroys virus), swelling of mucus membranes as white blood cells are released to fight virus.  The extra blood in the membranes causes them to swell causing stuffiness and sore throat.

Very few people get colds in the summer due to higher temps.  Sauna and steam rooms might help kill viruses.  Decongestants don't do anything accept make us more comfortable, but the mucus needs to flow to get rid of the virus.  Anti-histamines might help if part of the problem is an allergic reaction to other foreign allergens.

"When you see green mucus when you cough or sneeze, you are seeing a sign of where your body is at in the process. According to the Centers for Disease Control and Prevention (CDC), green mucus actually appears near the end of the illness because the healthy bacteria found in parts of the body, such as the nose, are starting to grow back and is sometimes present in the mucus being expelled from the body. On the other hand, yellow mucus tends to appear when the immune system starts fighting back against the invader by throwing its entire arsenal at the virus or bacteria. Clear mucus is most common during the first parts of the illness as your body tries to wash away the invader."

About Me

60 year old as of 2009 reformed couch potato who now works for a Health Club as a certifed Spinning instructor.

Besides my 3 children, I'm most proud of my health and fitness gains since retiring at the age of 51. The knowledge gains have been passed on to many people including my kids. I hope to inspire others to follow a path to health and fitness by personal example and sharing of knowledge.

During the first 3 years of becoming fit I lost 60 pounds of bodyfat, reduced pant waist size from 40" to 31" and a dramatic improvement in life quality.

I'm a health nut who is repulsed by most modern medicine, which mainly treats the symptom but not the root cause. The only way to a healthy and happy life is through exercise and proper nutrition.

A breakthrough in my health came from the discovery of dairy and gluten "sensitivities."  Today I can smell and taste like a normal person. I use a saline rinse periodically, but have not used meds for years.  The revelation cured my sinus problems, not meds or surgery. Practical expertised backed gained from personal success is what I have to offer.

In 10-2009 my VO2 max was tested to be 51.09 which is off the scale good for +60 year old.  My HDL is 89 while LDL is 101.  I have zero calcification according to a heart scan.  Recently I ran in a 5 mile race and finished in just over 8 minute mile average and 10th place in the +60 group.

Results of my 10-2007 Wellness screen:

BMI 23.5
Waist/Hip Ratio: .86 (Under .95 best for men)
Waist: 31"
Weight: 178
Height: 6' 2 3/4"
Sitting heart rate: 56
Blood Pressure: 100/58
Triglycerides: <45 (so low the machine couldn't read)
Total Cholesterol: 171
HDL: 84
LDL: no reading (too low again)
TC/HDL ratio: 2.0 (below 4 is desirable for men)
Glucose: 88

At the worst my Glucose was 133 (diabetic by todays standards), Triglycerides over 200, Ratio 2.05, Waist 40", and BMI 30.

Having HDL higher than LDL is very rare according to Cardiologists!   HDL was 86 and LDL 81 in 2004.

Turkey Trot 2009

finished in 40:39..... average heart rate 162. Placed 10th in 60-64 age group. 771th out of 2857 timed participants.

Top of right foot sore later in the evening..recurring problem that I haven't seen in a few months.

Stress Test 10/2009

The Cooper Clinic in Dallas used the Balke Protocol.   My VO2 max was estimated to be 51.09 based on the completion time of 25 minutes. A formula is used to estimate V02 max= (1.444 x actual time) + 14.99.  Max. heart rate was 179 which is "superior" for a 60 year old.  The record for my age group was 31 minutes, but after 25 minutes the speed is gradually increased until the client says "uncle."  I REALLY had to push to reach the 25 minutes, but had no chest pain/dizziness, etc.

About one interval session per week. Did 5 mile run at 162 average HR (40:39)...still had some left in the tank but finished at 172 downhill. My bodyfat is down about 1 percent from last year...14.3% Still too high to be a serious runner...but that's ok.

My VO2max calculates at 51.09 based on 25 minute stress test...this is really high and I doubt the formula.

So here are my new workout Heart Rates based on the 179.

Long and slow runs go to 143 maximum.
80% 143
70% 125
60% 107
65% 116
Recovery days: 98-116 (day after hard intervals)
Long Slow Aerobic base building 125-143
Medium intensity: 143-161
High intensity intervals: 166-179

Cooper Clinic Physical Results 10/2009

October 2009:
Weight 181
Height 6'2"
MDCT Scan 0 calcium
Total Cholesterol 206
HDL 89
LDL 101
Ratio: 2.3
Triglyceride 73
Glucose: 93
PSA: .40
Vitamin D: 47
CRP (C-reactive protein): .16
Bodyfat 14.5%
BP pre-stress test 110/67
25 minute stress test at 3.3 MPH grade from 0 to 25 ("Superior")
(record for 60 year old is 31 minutes)
Maximum heart rate 179; Peak BP 164/57
Recovery: 34 in one minute...(dropped from 179 to 145)
Bone Density: Spine normal, hips show bone loss (starting 1000 mg. calcium per day)

Dematologist scan showed no skin cancer, but several "pre-cancer spots" were treated with Nitrogen. Two molds removed... both tested benign.