Strength Cardio – Loaded Carries

With summer in full swing in Chicago, I jump at any chance to workout in the fresh air. I love having a home gym, but it’s not always where I want to be.

After yesterday’s deadlift session, I figured some light cardio would be good to stretch things out. The treadmill in the basement would have been easy, but the sun was out, so there was no sense wasting the opportunity. Even though it was only 9:30 A.M., the Wunderground app said it was 84 degrees with a heat index of 94.

Dan John is a big proponent of loaded carries. They’re easy to do and hit just about every part of your body. My favorite version is to grab a kettlebell or two and walk for a minute and then rest for 30 seconds. I turn around and go for another minute, resting 30 seconds at the end. By that point, three minutes have gone by, and I repeat nine more rounds of up and back.

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Back to Basics

After slacking off the last few months, I got back to my workouts today. After three months working with an online Starting Strength coach, I took a well-deserved break to Club Med Turkoise. I was burned out and had put on a lot of excess flab in the quest for weight on the bar.

I was also dealing with some nagging injuries, one left over from last year (left hamstring), and two new ones (left ankle and left middle finger). I’d never felt so old as I did walking the most beautiful beach in the world, Grace Bay, Turks and Caicos. I took a week off once we got back and then went with a week or so of simple walks on our treadmill every morning.

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“Sink or Swing” – My new book, coming to Amazon in October!

Sink or Swing:"Sink or Swing" cover
Working Out When Life Isn’t Working Out

My new book is slated for release on Amazon Kindle in late October.

Perseverance. As chronicled in my first book, Work Out, Pig Out,” I tried nearly a dozen workout plans throughout 2014. Those experiences led me to working through one specific program in 2015, dubbed “40 Days + 10,000 Swings.”

Too bad life kept getting in the way.

Read “Sink or Swing” to find out just how it all went down.

Get Your Copy of “Sink or Swing”

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Maffetone Two-Week Test – My Results

Today I wound down the Maffetone Two-Week Test. Not sure if it really did that much for me as I don’t think I’m really insulin resistant. More likely I just need to stop eating crap carbs – donuts, bagels, waffles, basically junk – and also keep on working out.

I lost about a 1/2″ on my belly along with a few pounds in the two weeks. My shoulder has improved but that may have been from getting back to working out and doing some Original Strength moves. The much-touted drop in blood pressure didn’t really happen for me, but I think mine is due to heredity than anything else. I may also be snoring less as I haven’t heard my wife complain lately. Guess that’s worth it then.

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Dan John is heading back to Chicagoland this weekend

Dan John is coming back to Burr Ridge Kettlebell Club this weekend!

I just got a note from Paul Lyngso about when we need to arrive on Saturday morning so I’m really looking forward to it.

Dan has a new book out called “Can You Go,” and I started reading it last night. It’s more focused on coaches and trainers and how they can help their clients. Like most of Dan’s books, though, there’s enough general info that anyone interested in fitness can find useful, myself included.

It starts with a few basic assessments like measuring your waist, standing on one foot, and getting up and down off the ground. They sound deceptively simple but there’s a method to his madness and they can be done on your own without too much pain. I’m going to try them out before the workshop so I hope I pass!

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One foot in front of the other

My dad died last month.

I was sitting with him in the hospital for the second night in a row, hoping that he’d defy the odds yet again and hold out for another sunrise. We’d all made it back that day, though, and had a chance to say good-bye. Now we were just trying to make him comfortable.

As I sat stroking his arm, his breathing slowed, first down to 10, then 8, then 4 breaths per minute.

I knew it wouldn’t be long but it’s still amazing how suddenly it happens, that last breath.

I looked away as he inhaled one last time, stealing a quick glance over at my nephew and my sisters, all of us waiting for the next exhale, the extension of his life.

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My first podcast interview – Order of Man

My very first podcast interview went live today at Order of Man.

buff.ly/1Q6szEJ

Ryan and I talked about my book, “Work Out, Pig Out,” various workouts and diets (including my thoughts on Paleo), and wrapped things up with my take on what it means to be a man (a special shout out to my dad).

Help me beat Dr. Phil! – “Work Out, Pig Out” Launch Update – Day 3

Help me beat Dr. Phil!

I’m #5 in two categories, right behind him. The book is only $.99 so download yours now.

If you’ve already grabbed your copy, thank you! I hope you’re enjoying it so far. If you wouldn’t mind leaving a review on Amazon, I’d really appreciate it.

Also, make sure you check out the link to the bonus recipes at the end of the book. They are so pig out-worthy!

THANK YOU! Screenshot 2015-07-14 05.37.25 jpg Screenshot 2015-07-14 05.37.10 jpg

“Work Out, Pig Out” – Available NOW on Amazon Kindle!

Work Out, Pig Out:Work Out Pig Out 3D Cover

A Year of Losing Fat, Gaining Muscle, and Eating Lots of Ice Cream

Available NOW on Amazon Kindle!

It’s a monthly chronicle of over a dozen diet and workout plans I explored throughout 2014, the highs and lows, and all the ice cream in between.

Get Your Copy of “Work Out, Pig Out”