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KLLRWLLKRW: I Don't Do Sit-Ups

KLLRWLLKRW: I Don’t Do Sit-Ups

I am not ’bout that sit-up life. There I said it. (more…)

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#cable woodchopper #KLLRWLLKRW #obliques #sit ups

KLLRWLLKRW: How Much Protein Do You Need?

Seems like an easy enough question. One that I’ve found is way more complicated than I expected. Eat a “Balanced”diet. No junk food. Eat clean. All buzz words when it comes to being healthy. Lets look at one question of protein and what is a necessary amount. (more…)

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#KLLRWLLKRW #protein

115 Challenge

Drink 100 ounces of water every day [Hydrate]

Get into the bed by 10 pm [Rest/Repair]

Run 5 days a week [minimum 1 mile]

Number 1 – Its getting easier to figure out where I am on the hydration level. I know if I haven’t put 60- 80 oz before I leave work (4-5 ish) I’m in trouble for the day. More than that. I can feel the difference If I havent drank at least that much.

Number 2 – no doubt the easiest part. The harder I work out they less struggle their is to make it to the bed at night. My body is sore and desires the rest.

Number 3 – I set it up so my longest run of the week is Sunday and all other runs are shorter. That way I have the big hurdle out of the way. Monday and Tuesday are arguably harder because I’m recovering from the long run. By comparison Wed and Thur become much easier runs because I’m closer to my rest days [Fri-Sat] . Introduced a new pair of shoes into the mix this week. Adidas PureBoost. will make a post about my experience with those separately.

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115 – Week1- 246.8 lbs

115 -Week2 – 252.4 lbs

115 -Week3-251.2 lbs

Must be the combination of squating and running. Butt has been sore. Last Sunday took a long epsom salt bath that helped. As well as taking time to stretch more. While my overall weight hasn’t varied that much. What I have noticed is how I feel. Just walking around doing day to day stuff my back isn’t sore from standing. I’m standing taller when I am standing around. My posture has improved. I flat out refuse to do situps but my core strength has improved because you have to flex when you are doing lifts. As a consequence my pants are fitting more loose. No complaints over here. This challenge is flying by. Only one more week.

What kind of activities are you doing? Comment below or tweet me @SongandCrest

KLLRWLLKRW 115 Challenge [Week 3] 115 Challenge Drink 100 ounces of water every day Get into the bed by 10 pm…

#115 challenge #box breathing #KLLRWLLKRW #lifting #running #stretching #week 3

KLLRWLLKRW: 115 Challenge [week 1]

Overview of the 115 Challenge

Drink 100 ounces of water every day [Hydrate]

Get into the bed by 10 pm [Rest/Repair]

Run 5 days a week [minimum 1 mile]

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#115 challenge #fitness #KLLRWLLKRW #posterior chain #running #stretching #workout

At the end of May I decided to stop running. I knew it was a temporary. I was in a rut. My left ankle was hurting me. It wouldn’t hurt during runs but as soon as I stopped. OUCH. I needed a change. As much as I love running it was time for a break. Over the summer I turned to going on hikes and walks which is considerably less impact and workout than running is. What was the result? I ended up burning less calories. And without a significant change in nutrition I easily put on 10-15 lbs.

At the start of 2014 I did a few challenges. 30 days is a good number. Its enough to get a habit started or determine that this change is not for you. Go to the KLLRWLLKRW links and read about some of my other challenges. The key is to make it something easy to remember. Too many details and you will just forget about it and scrap it before it even gets started. They goal is not necessarily to be successful but to walk away having learned something about you from the experience.

Eggs for breakfast

Handstand

Hiking

So how am I going to jumpstart myself into running again? the 115 challenge. I wanted to do more but then pared it back as to not set myself up for failure. I weighed my self on the first of the month. 251.6 lbs. The number doesn’t bother me. What does get under my skin is going to workout and not having my body behave like I remember it does. 115 challenge isn’t going to be a save all but it will hopefully get the ball rolling. It consists of three components

Drink 100 ounces of water every day [Hydrate]

Get into the bed by 10 pm [Rest/Repair]

Run 5 days a week [minimum 1 mile]

Number 1 is easy. So many things that are wrong with our bodies stem from being dehydrated. We drink caffenated beverages which are diaretics that flush out our systems and we often don’t put that back into our body with just plain old water. I drink water every day. I know that I could be drinking more. This will give me a goal. You don’t want to be guzzling all that right before bed. Its best if its spread out through the day. When you are putting in the miles your joints really need that fluid. No need to make it harder on yourself.

Number 2 is probably where I will struggle the most. I have no problem with sleeping. Often times I’m alseep in less than 10 minutes once my head touches the pillow. My difficulty is that discipline of getting myself to bed at a decent time. I know with the added excercise this will get easier as the month goes by. Your body does most of its repairing in your deepest levels of sleep. The better the sleep that you get, the more prepared you will be for that next workout.

Number 3 is where I’m most confident. 1 mile is easy when you aren’t tired. When your body is feeling beat up or you’ve had a bad day is when it gets more difficult to lace up those shoes. In my experience a good run can be an attitude changer. Its a great way to clear your mind. At least for me. I’ve had my fair share of epiphanies while running. Empty your mind and start thinking only of your breathing, your form, and putting one foot in front of the other. Then if you run long enough you stop thinking and it feels like you could do it forever.

I’ll document my runs with Nike+ Running app and update to this page with the progress.

Have you challenged yourself physically? Tell me about in the comments or @SongandCrest

KLLRWLLKRW: 115 Challenge At the end of May I decided to stop running. I knew it was a temporary. I was in a rut.

#115 challenge #hydrate #KLLRWLLKRW #rest #run

Eggs are the main ingredient in many breakfasts in America. Not every body loves em. My youngest doesn’t care for em currently. Studies go back and forth over whether they are good for you or not.

I have 3 fave ways to eat eggs.

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Eggs Benny

Omlete

Scrambled with ginger, soy and scallions

What are your fave ways to eat eggs? answer in the comments or tweet me @SongandCrest

KLLRWLLKRW: What is your fave way to have eggs? Eggs are the main ingredient in many breakfasts in America. Not every body loves em. My youngest doesn't care for em currently.

#eggs benedict #KLLRWLLKRW #omlete #PRIME Energy #scrambled eggs

KLLRWLLKRW: Road to a Handstand

The KLLRWLLKRW way is to keep challenging your body by setting goals in measurable ways. If you see a difference that you like then you continue with the methods that got you there. This year I’ve tried:

Breakfast within and hour of waking

Yoga twice a day for 30 days

30/30 squat challenge

And to think we are only starting the 3 month of the year. My next goal is to get closer to being able to do…

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#activity #handstand #handstand challenge #KLLRWLLKRW

30/30 challenge

This is the challenge where you squat for 30 mins everyday for 30 days. Started by Ido Portal. Now this isn’t squat barbell squats or even air squats. This is get in your squat position and get comfortable there. The theory is that through all of the sitting mist of us do we have lost the ability to squat. When you are tired you should be able to squat for relief, but that lack of flexibility makes it difficult.

Day 1 (Jan 27) I can say that I honestly underestimated the difficulty. I went for the first 5mins and the remaining 15 mins I had to break it down and take a breather. My calves and my feet were working harder than they should be in a rest position

#Kllrwllkrw #Mobility #Prime mobility #Squat #squat form