Category: In the News
I’m in awe of this article from Jason Gay at the Wall Street Journal outlining 27 Rules of Conquering the Gym. Read it off your iPad for a belly laugh while walking on the treadmill at 2 MPH and it’s quite possibly the best workout you’ll get all day!
Just make sure you get to his final rule before hopping off the ‘mill for a snack: “There is no secret. Exercise and lay off the fries. The end.”
For someone who is pretty damn fit, to be getting my ass handed to me as bad as I am, it is either my own delusion of how fit I am or the reality that this program is FRIGGEN BRUTAL. Today’s fun began with a 10 minute warm up, which, by the end of the warm up I was ready to call it a day. (And yes, I was out too late last night, and I did have a bit too much to drink, but hey, I am human) Thankfully, the warm up cleared my head, and had me in a flop sweat clearing my body of some of the crap I consumed last night. (I got out of bed at noon, and did this workout) This workout is not as “hop happy” as many of the original INSANITY series workouts, but Shaun kicks up the difficulty by using resistance bands, and very focused motion. Like the rest of the videos, YOU MUST HAVE YOUR MIND IN THE GAME, or you won’t even be able to do a number of the moves. So, be prepared to bring your “A” game.
This workout is jumptastic with long jumps, hops, squats, plyo pushups, jump rope work, and my new nemisis, the one legged power squat. ARRRRGGG! By the end of this video, I was again soaked to the bone with my own sweat. Here’s how good the workout was. I woke up weighed myself, had 2 glasses of water (I was dehydrated as hell), and did the workout. During the workout I drank 2 Pint glasses of water, and then at the end dranka 2 scoop recovery drink (in a pint glass topped with water). When I went and weighed myself before my shower, I WAS 2 POUNDS LIGHTER! AFTER ALL THE WATER AND THE RECOVERY DRINK. This workout is brutal. Have your water and your towel handy. You will need it.
Equipment: Jump Rope, 2 Power Bands, Agility Ladder, High Quality H2O and a very absorbantt towel.
Prepare yourself. This one will hurt you.
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
Well, I should have know something was up as soon as the video started. Shaun T made it quite clear that there was no need for weights in this routine, and the yoga mat on the ground almost had me ready for a bit of “Kindler, Gentler” workout. Wow, was I wrong. After a deceptively difficult warm up (I don’t want to give away the fun) you begin attacking your back and core for the next 35 minutes. Even the stupid green giant rubber band that comes with the Asylum kit had me cursing. (The thing has next to no resistance, and yet it beat my back into submission.) This video is full of very tough combination and isometric moves which will have you in a flop sweat in a matter of minutes. I was dripping again. INSANE!
Have your Yoga Mat ready, a towel, and the stupid green resistance band. Also, I did this workout barefoot and I felt I was in very good control the whole time. (I tend to not wear shoes when using a yoga mat)
Enjoy this one. It is a keeper.
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
I want to start this with the proper statement to describe this workout. OMFG!!! This workout is downright EVIL! It is very different from ANY of the INSANITY workouts I have ever done, as it isn’t cadiotastic. But, your heart rate will be elevated the entire workout, and you will hit muscle groups in ways P90X, P90X+, One on Ones or INSANITY has not. Sure there are some tried and true dumbbell workouts, but there are a number of progressions I had never put together which really crushed my stabilizers and several main muscle groups. (This workout hits the core, the shoulders, the back, the quads, and a bit of glute and hamstring)
For this workout you will need dumbbells (I used dumbbells and kettle-bells) or weight bands, and a pull-up bar (Optional). Yeah, and be sure to bring a towel. (I feel like I was hit by a hose by the end of this workout) Just a quick piece of advice. If you think you can do the workouts with 35LB dumbbells, grab the 30′s. And have set of 20′s handy for some of the last few excercises. (Though I could have gone to 40′s or 50′s for part the chest workout, but only part of it) Also, this is a very fast moving workout, you have very little recovery time between sets, so keep your workout area clear and your weights handy.
As with the Speed and Agility workout, Strength forces you to keep your mind engaged the entire workout. You HAVE to know what is going on with your body the entire time, you have to focus on your form. The better your form, the more brutal the workout. If you can keep your form, you will work to exhaustion on every move, and if you don’t YOU ARE A BEAST! This workout is not for the meak, and I noticed that Shaun T DIDN’T dare me to do it again. It was that rough.
Good luck. You are going to need it.
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
So, day 1 for me of Insanity: Asylum consisted of both the Fit Test and the Speed and Agility workout. ”Speed and Agility” is SO very different from what “Insanity” brought to the table. Sure it is a brutal cardio workout, but you are forced to be mentally engaged the entire time. Form and execution are just as important as powering through the workout, and this simple change makes the moves that much more effective and that much more brutal. I completely expect to master the moves in time, but even with mastery the workout won’t become any easier. (I just wont be fumbling around as much) 
It is about a 45 minute workout, with about a 10 minute warm-up (lots of jumping rope) and a 3.5 minute cool down. This left Shaun T more than enough time to kick my ass. (for the math challenged that is 31.5 minutes of ass kicking) This program is HEAVY on Agility Ladder work, so be prepared to use your brain and your body. At the very end, just to spite me, Shaun says, “Hey, if you are tough enough, why not do it one more time.” (or something to that effect) The sad part is, had I not done the Fitness Test earlier, my ego would have kicked in and I would have done it again. (And that may have just killed me)
So, I give Speed and Agility a double thumbs up.
Side Note: The Agility Ladder that comes with the program is pretty good. It is lighter than ones I have used in the past, so you HAVE TO HAVE GOOD FORM. (else it goes flying) Also, the Jump Rope that BeachBody provided is pretty shoddy. It will work, but I like a good weighted leather jump rope. I use a leather Nike weighted speed rope. NICE! (and hurts a lot if you miss while barefoot)
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
Ok. I just finished the fit test, and it was really tough. I expected to be a lot easier, but maybe I let myself fall too far out of shape since my last insanity cycle a month ago. It was a really good assessment of my core strength, my overall co-ordination, and my stamina. Wow. I hit myself in ways I typically don’t and it showed. See my results below. The numbers below (2nd box) are my current measurementsm which were all taken “unflexed.” The first box are my Day 1 Fit Test Results. (If you couldn’t tell) Well, so much for stalling. Time for the “Speed and Agility” workout. wish me luck.
Be sure to check out our “How to take Measurements” article:
http://www.fitlifesf.com/2011/01/how-to-take-body-measurements/
If you would like to find more information on this or any Beach Body Product, please follow this link: http://www.beachbodycoach.com/FITLIFESFROB
Stand around any marathon finishline between 3:15 and about 3:50 after the starting gun and you’re sure to hear many finishers and spectators yell those words every runner wants to hear… “You’re going to Boston!” For many recreational runners, qualifying for the prestigious Boston Marathon is a years-long goal in the making.
Two years ago, I half-jokingly set myself the pie in the sky goal of qualifying for Boston my first time out in San Francisco, one of the more difficult courses in the country– and surprised myself by nearly accomplishing it. My qualifying time is 3:45:59 and I ran a 3:48:58. So, this year, my goal was to hear those words– YOU’RE GOING TO BOSTON!
Slight wrench in the plans.
Today, the Boston Athletic Association announced changes to the qualifying process. Now, I’ll admit the changes are necessary since last year’s field filled up, as the locals would say, “wicked-fast. “ The changes in a nutshell: Runners who qualify for the 2012 race will be allowed to register in waves, starting with those who beat their qualifying time by at least 20 minutes, followed two days later by those who beat it by 10 minutes, followed by those who beat it by 5, followed by the riff-raff who only just hit it by four or less. In addition to these changes, for the 2013 race, qualifying times for all age groups will drop by five minutes.
Personally, I’d almost rather they drop the times another 5 minutes to make it an even 10 across the board and do away with the waved registration… I want that moment of knowing I qualified for Boston, even if it takes another year or so, rather than having to say I “qualified with an asterisk.”
Like being “a little bit pregnant,” now it’s not so much “You’re going to Boston!” as it is “There is a mathematically not totally insignificant possibility that there could still be spots left when you are allowed to register for Boston!!” And that’s a lot to write on a sign or yell out after running 26.2 miles.
It does, however, make a nice eCard:
It’s no secret– Rob and I love a good five-course tasting menu with wine pairing and facemeat. At least I love the facemeat part. We live in San Francisco, where such offerings are served up from the backside of taco trucks and popping up in nearly every underutilized storefront in the City, so how could we not? It’s figuring out how to do that and stick to health and fitness goals that proves a challenge.
Food and Wine Magazine provides a peek at the strategy of folks who make a living at it– top chefs (only one of the actual Top Chef variety) who have lost weight and kept it off while working in such tempting environs (and, it bears mentioning, working hours that would have even most dedicated dieter crying Uncle.) If these guys can do it while surrounded by food that people wait months to taste, certainly you can find a few tips to conquer the breakroom snack machine, happy hour buffet and occasional Whole Hog tasting menu.
Healthy Chefs: How Chefs Lose Weight and Keep it Off
Also, check out the companion photo essay of on America’s Fittest Chefs.
This isn’t a “How-To” post, or a politically correct commentary about how you should look in the mirror and find out “why you are happy with you.” This is more of a “What the HELL?!” commentary, made by me, Rob Terlizzi aka, FitLifeSFRob. (These comments are in no way representative of Smurf, or any other FitLifeSF contributors. Just me, a loud mouthed nitwit)
I am sitting on the couch, watching “Killer at Large” on NetFlix Streaming. It is a decent show which is presenting a number of “reasons” and “personal profiles” about why people became over sized. (for the sake of this commentary, I am just going to say “Fat.” And instead of Obese, I am going to say “really fat.”) I suggest you watch it. Some of these people have put themselves through hell. (I have watched a number of like shows. Super Size Me, Food Inc., etc.)
And no, I have not worked out yet today. Heck the toughest thing I did today was help a friend move a Nordic Track Treadmill up a 2 flights of stairs.
Ok, my first “What the hell comment.” Who the hell let’s their 12 year old kid get to 218 lbs? Are you kidding me? First you try to kill your kid by loading them up full of crap, THEN, THEN, you let them get LIPO at the age of 12, and 18 months later that same kids is HUGE again. What the HELL kind of parent are you? Someone take that child from these asshats! This kid in now screwed up even more than before. Notice I didn’t say, “for life,” as at some point that kid may get control of her life and do something. (Hell I hope so)
Another WTF. If you are fat, and you don’t want to be, DO SOMETHING ABOUT IT! If you are REALLY FAT, and you are not happy with yourself, DO SOMETHING ABOUT IT! And I don’t mean sit around and watch infomercials or “The Biggest Loser” for inspiration. Start simple. ASK SOMEONE FIT “HOW THEY DID IT!” When I say, fit, I mean fit. Not ripped, not an elite athlete. Ask someone who doesn’t look rotund and can go for a walk without panting. That person who can play tag with their kid without passing out. Someone who can go on a hike, just because, and not have to worry about their ankles or knees hurting because they are too damn heavy. (And yes, there are “fit” heavy people. To me, you are no longer FAT if you are working on becoming fit! (Stomach staples or the lap band do not count to me. Unless you are completely mental, get some self control. YOU DON”T NEED TO EAT SO MUCH!)
My last “Are you kidding me” for the day. “Kids are fat because there is no physical education in schools.” Bullshit. Kids are fat because they don’t know how to eat, and they don’t get the exercise they need. This isn’t the fault of a school or government. It is a fault of the parents. It is way easier to blame someone else, not teach your kid what they should or should not eat, and then let the TV/Game System/Computer be the baby sitter. Get involved. Please. If you don’t know what to do, ask someone who doesn’t have round children. If you are broke, if you don’t have time, I get it. It is hard. I grew up being broke. My broke ass parents did what they could, got food stamps and bought local produce from the West Side Market in Cleveland OH because it was WAY cheaper than buying from ANYWHERE else. We had fresh fruits and vegetables in the house all the time. We had to eat everything from city chicken to fried bologna to liver, and it was dependant on what we could afford. (and lots of pasta with home made sauce, I am Italian.) It took me years to understand why we didn’t eat pizza all the time, or have sugar loaded cereal in the morning. It is because my Mother thought it was not good for me, and it COST TOO MUCH. (When compared to what we were eating.) Oh, and guess what. WE PLAYED OUTSIDE! Until I left the house for college I was always out with friends, playing soccer, football, basketball, doing martial arts, running around playing vampire tag at midnight. Get your kid out of the house! Introduce them to the real world. Limit their time on the TV/Computer/Game console, and be a PARENT! It starts with you.
Rant on hold for now. I have lots to rant about, and I am going to exercise my right to put these rants on the Internet!
If you have issue with what I say, great. Comment section is below. If you feel the same way as I do, again, the comment section is below. And if you want to get fit, need help getting your kid/kids fit, or have any fitness related questions… One more time… THE COMMENT SECTION IS BELOW!
-Rob
BTW: From the CDC State-Specific Obesity Prevalence Among Adults — United States, 2009
Results: Overall self-reported obesity prevalence in the United States was 26.7%. Non-Hispanic blacks (36.8%), Hispanics (30.7%), those who did not graduate from high school (32.9%), and persons aged 50–59 years (31.1%) and 60–69 years (30.9%) were disproportionally affected. By state, obesity prevalence ranged from 18.6% in Colorado to 34.4% in Mississippi; only Colorado and the District of Columbia (19.7%) had prevalences of <20%; nine states had prevalences of ≥30%.
FUCKING SCARY!