Out There
I don’t know who’s out there that actually reads this, but if you are there, thanks! Also - I apologize that I am terrible at blogging. I know that you are dying to hear from me because of my fantastic posts... Things are going along swimmingly for me. I have started doing personal training at my community center and am very excited about that.
I’ve also posted a 25% discount to the Facebook page for the paperback, so have a look. I am answering questions posted to the Facebook page, so interact often!
I’m happy to report that while I am still not yet to my ultimate goal, I am in the best shape I’ve been in in years and have gotten back into a really nice routine. It is interesting to reflect and observe how hard it is to balance life, work and fitness. It seems that it is so easy for others sometimes, but that’s such a big misconception. Whatever you’re challenges are, good luck–you can do break through them!
Ciao and happy Christmas season.
I’ve also posted a 25% discount to the Facebook page for the paperback, so have a look. I am answering questions posted to the Facebook page, so interact often!
I’m happy to report that while I am still not yet to my ultimate goal, I am in the best shape I’ve been in in years and have gotten back into a really nice routine. It is interesting to reflect and observe how hard it is to balance life, work and fitness. It seems that it is so easy for others sometimes, but that’s such a big misconception. Whatever you’re challenges are, good luck–you can do break through them!
Ciao and happy Christmas season.
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Ingrid Michaelson
06/30/11 10:36 PM Filed in: Personal
One of my favorite artists is Ingrid Michaelson. I really enjoy her music.
Before her song, “The Way I Am” became a huge hit, she was just doing what she loved and looking for a break. I’m glad she got her break because I like her music. I’m also glad she got her break because she seems like a solid and grounded person too.
It’s just inspirational that she was struggling along and now those struggles are behind her. Good for her. And thanks for inspiring me, Ingrid.
Here’s a clip from a recent interview:
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Before her song, “The Way I Am” became a huge hit, she was just doing what she loved and looking for a break. I’m glad she got her break because I like her music. I’m also glad she got her break because she seems like a solid and grounded person too.
It’s just inspirational that she was struggling along and now those struggles are behind her. Good for her. And thanks for inspiring me, Ingrid.
Here’s a clip from a recent interview:
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Friendly Advice
A friend recently messaged me on Facebook and asked for some advice on how to get back into getting in shape after his wife had a baby and priorities changed for him a bit. Here’s what he asked:
Well, I guess I was in a talkative mood, so I had quite a reply. I’ll copy it below. Enjoy!
A very similar thing happened to me with the birth of my children (check out Couvade syndrome)...
As far as getting back to 200ish, I would start at combining strength with cardio:
Strength increases muscle mass in turn burning more calories and causing you to look stronger in turn causing you to feel better about yourself in turn causing you to lift more... It also fights the issues of bone density loss and increases testosterone which also helps burn more calories.
Cardio is the most effective at burning the most amounts of calories in the shortest amount of time. The optimal format is interval training. This could be sprinting for 30 seconds then jogging for 90—repeat. Or swimming or biking or...
If you enjoy strength and despise cardio, focus on strength, but get cardio in too. I would lift each body part no more than 2 times per week. You can structure it anyway you like it beyond that, but be sure to give each body part 48 hours of rest before lifting it again.
Running is just about the best form of cardio. Swimming, boxing, jumping rope are all close behind. Biking, jogging, sports, etc. are good things to do, but not as demanding on the cardiovascular system as, say, running.
I'd go for at least 3 times a week of 30 minutes or more for cardio. The more you can do, the better. You can combine the cardio workouts with your strength or do them at different times/days.
Depending on how you break up your body parts, it will take you a different amount of time.
If you did a typical upper body/lower body or push/pull workout, I'd say 30-45 minutes should be good. If you did full body, I'd say 45-60 would be good.
Design your sets around getting in about 25 total reps for the specific movement. E.g. If you're doing a bench press and you want to do 3 sets, do about 8 reps per set for a total rep count of 24-25 (5 sets of 5, 2 sets of 12, etc.)
As far as supplements, you should be taking a daily multivitamin. I use the Equate branded (walmart) Active Male or something. Nothing special. I also take 500 extra mg of Vitamin C every day.
The only other supplement that I am comfortable with and use myself is whey protein. My favorite is Dymatize. Look for low-fat, and avoid artificiality if possible.
I prefer to add this to my shakes, but it tastes fine with milk too.
The third area (which I struggle the most with) is nutrition. Since we are about the same age and size, I can say that your average caloric needs are probably at around 2000/day (there are online calculators that can help with accuracy of that number.) So, if you could cut 500 calories off of that number then do a 500-1000 calorie workout, you've gotten yourself a good caloric deficit.
Ultimately a calorie is a calorie regardless of where it comes from, but it is good to eat healthy whole foods whenever possible. Stuff like fiber and whole grains can keep you fuller for longer and eating snacks (with carbs for short term energy and fat or protein for longer term energy) are a VERY good thing. ~55% of your calories should come from carbs, 25% protein and 20% fat (does that make 100%?)
The most important thing to do is start. If you can just do one day/week and you currently doing zero, then just get that one in. Shoot for two next week, etc. Look for excuses to be active. Take the stairs. Park further from the entrance to the store. Play ball. sign up for a 5k.... etc.
Last summer I was weight training quite a bit. I was in the best shape of my life. Anyhow, we had a kid, and that does damage to the physique. So, I'm about 230 now, and would like to get down to a healthy 200-210. I want to do this mainly from weight training. So, where do I start, and what supplements (if any) should I take?
Well, I guess I was in a talkative mood, so I had quite a reply. I’ll copy it below. Enjoy!
A very similar thing happened to me with the birth of my children (check out Couvade syndrome)...
As far as getting back to 200ish, I would start at combining strength with cardio:
Strength increases muscle mass in turn burning more calories and causing you to look stronger in turn causing you to feel better about yourself in turn causing you to lift more... It also fights the issues of bone density loss and increases testosterone which also helps burn more calories.
Cardio is the most effective at burning the most amounts of calories in the shortest amount of time. The optimal format is interval training. This could be sprinting for 30 seconds then jogging for 90—repeat. Or swimming or biking or...
If you enjoy strength and despise cardio, focus on strength, but get cardio in too. I would lift each body part no more than 2 times per week. You can structure it anyway you like it beyond that, but be sure to give each body part 48 hours of rest before lifting it again.
Running is just about the best form of cardio. Swimming, boxing, jumping rope are all close behind. Biking, jogging, sports, etc. are good things to do, but not as demanding on the cardiovascular system as, say, running.
I'd go for at least 3 times a week of 30 minutes or more for cardio. The more you can do, the better. You can combine the cardio workouts with your strength or do them at different times/days.
Depending on how you break up your body parts, it will take you a different amount of time.
If you did a typical upper body/lower body or push/pull workout, I'd say 30-45 minutes should be good. If you did full body, I'd say 45-60 would be good.
Design your sets around getting in about 25 total reps for the specific movement. E.g. If you're doing a bench press and you want to do 3 sets, do about 8 reps per set for a total rep count of 24-25 (5 sets of 5, 2 sets of 12, etc.)
As far as supplements, you should be taking a daily multivitamin. I use the Equate branded (walmart) Active Male or something. Nothing special. I also take 500 extra mg of Vitamin C every day.
The only other supplement that I am comfortable with and use myself is whey protein. My favorite is Dymatize. Look for low-fat, and avoid artificiality if possible.
I prefer to add this to my shakes, but it tastes fine with milk too.
The third area (which I struggle the most with) is nutrition. Since we are about the same age and size, I can say that your average caloric needs are probably at around 2000/day (there are online calculators that can help with accuracy of that number.) So, if you could cut 500 calories off of that number then do a 500-1000 calorie workout, you've gotten yourself a good caloric deficit.
Ultimately a calorie is a calorie regardless of where it comes from, but it is good to eat healthy whole foods whenever possible. Stuff like fiber and whole grains can keep you fuller for longer and eating snacks (with carbs for short term energy and fat or protein for longer term energy) are a VERY good thing. ~55% of your calories should come from carbs, 25% protein and 20% fat (does that make 100%?)
The most important thing to do is start. If you can just do one day/week and you currently doing zero, then just get that one in. Shoot for two next week, etc. Look for excuses to be active. Take the stairs. Park further from the entrance to the store. Play ball. sign up for a 5k.... etc.
Risky Business
I’ve never considered myself a risky person, but I was reflecting today about some of the decisions I’ve made in my life that have been pretty risky.
In the last three years, I’ve basically quit two jobs to move my life in a very different direction. In 2008, I quit my job and moved across the country and wrote The Fat Trainer. Then last year, I helped divest the company I worked for so I could help start Five Degrees Consulting.
I’m still waiting for the positive ROI on these risks, so some days it can be pretty hard. Today was one of those days.
I gotta just keep plugging along because I believe in both the book and my company.
In the last three years, I’ve basically quit two jobs to move my life in a very different direction. In 2008, I quit my job and moved across the country and wrote The Fat Trainer. Then last year, I helped divest the company I worked for so I could help start Five Degrees Consulting.
I’m still waiting for the positive ROI on these risks, so some days it can be pretty hard. Today was one of those days.
I gotta just keep plugging along because I believe in both the book and my company.
iPhone App Cyclemeter
05/20/11 01:23 PM Filed in: Cardio
I use my iPhone quite frequently when I run or bike. Yes, I use the iPod app, but I have an iPod Shuffle that I can use too. I take the phone with me for two reasons.
1: For safety. It’s nice to have a phone on me should I need to make a call.
2: So I can track my ride/run using GPS. There are a handful of apps out there that do this, but the one that I’ve settled on is called Cyclemeter (they also have one called runmeter). I’ve tried iMapMyRide and RunKeeper (the free versions) and just didn’t like them that much.
Cyclemeter is actually the only app that I’ve actually paid for. I think it was worth the $5.
It tracks a bunch of stuff from distance and pace to elevation and calories burned. I like the no nonsense way it sends me an email after each ride/run and I can click on a google maps link to see the data (like this recent ride).
Something that I’m interested in trying when I’ve got extra money lying around, though, is iMapMyRide’s sensor attachments. They’ve got heart rate and cadence trackers that are supposed to all interact with the app. That sounds pretty cool.
The biggest tip I can give is to be sure that the GPS is fully “warmed up” before you start. I live in a mountainy area, so if it isn’t right to begin with, it’ll give very skiwampus results (like this 1 hour – 54 mile ride).
1: For safety. It’s nice to have a phone on me should I need to make a call.
2: So I can track my ride/run using GPS. There are a handful of apps out there that do this, but the one that I’ve settled on is called Cyclemeter (they also have one called runmeter). I’ve tried iMapMyRide and RunKeeper (the free versions) and just didn’t like them that much.
It tracks a bunch of stuff from distance and pace to elevation and calories burned. I like the no nonsense way it sends me an email after each ride/run and I can click on a google maps link to see the data (like this recent ride).
Something that I’m interested in trying when I’ve got extra money lying around, though, is iMapMyRide’s sensor attachments. They’ve got heart rate and cadence trackers that are supposed to all interact with the app. That sounds pretty cool.
The biggest tip I can give is to be sure that the GPS is fully “warmed up” before you start. I live in a mountainy area, so if it isn’t right to begin with, it’ll give very skiwampus results (like this 1 hour – 54 mile ride).
Fat Trainer for iOS Devices
05/17/11 12:45 PM Filed in: The Book
All in all, it took about 3 weeks to get approval from Apple once I got the book submitted to iTunes via iTunes Producer. I have included links to the respective iTunes stores across the globe where one can buy The Fat Trainer for your iOS device here. If you cannot purchase the book because you are outside one of these countries, please connect with me, and I’ll figure out a solution.
This is a great start to my week and I’m excited to finally see that little orange dot replaced with a green one earlier today (on iTunes Connect).
UK Purchase
05/09/11 03:55 PM Filed in: The Book
I don’t know who you are or how you heard about The Fat Trainer on Kindle... but thank you to that first person who purchased the book from the UK Kindle store the day it was available. I hope it is the first of many millions of purchases. 
Thank you!
I’m still awaiting approval for inclusion in the iBookstore with Apple for iPad and other iOS devices. I’ll keep you posted.
Thank you!
I’m still awaiting approval for inclusion in the iBookstore with Apple for iPad and other iOS devices. I’ll keep you posted.
Fat Trainer for Nook!
05/06/11 09:05 PM Filed in: The Book
Another day, another post, another eReader!
The Fat Trainer is now available on the Nook! Both Barnes and Noble and Amazon were pretty easy to deal and very timely in getting the book listed in their stores. I am still awaiting approval for the iBookstore with Apple (iPad, iPhone, iPod Touch), even though it was the first place I submitted the “manuscript” for publishing. It only has been a few days though. So far, I’ll give Apple the benefit of the doubt.
I also started to get the contents of the book on Sony’s readers, but they have bigger hoops to jump through. We’ll see if it’s worth it to reformat the book again (into lowly .doc for heaven’s sake), but I’m looking into it.
Any requests for a Sony version?
So, if you’ve a Nook or a Kindle - click on the links above and let me know what you think.
Thanks!
The Fat Trainer is now available on the Nook! Both Barnes and Noble and Amazon were pretty easy to deal and very timely in getting the book listed in their stores. I am still awaiting approval for the iBookstore with Apple (iPad, iPhone, iPod Touch), even though it was the first place I submitted the “manuscript” for publishing. It only has been a few days though. So far, I’ll give Apple the benefit of the doubt.
I also started to get the contents of the book on Sony’s readers, but they have bigger hoops to jump through. We’ll see if it’s worth it to reformat the book again (into lowly .doc for heaven’s sake), but I’m looking into it.
Any requests for a Sony version?
So, if you’ve a Nook or a Kindle - click on the links above and let me know what you think.
Thanks!
Fat Trainer for Kindle!
05/05/11 04:26 PM Filed in: The Book
Well, blogging never has been one of my strong points. It was a nearly a year ago to the day that I recommitted to blog more... nice. Since then, I’ve managed one big post! Pretty week, I know....
I am back at it though. At least for now.
I have a very exciting announcement: The Fat Trainer is now available in the Kindle Store for all of you Kindle lovers out there. It was a two month process to reformat the book (again, again) to get it ready for Apples iBookstore, then a ten minute process to convert that format (ePub) to a Kindle appropriate format (MOBI) via Calibre.
I am still waiting to get approval to get on the iBookstore (iPad, iPhone, iPod Touch). Hopefully that will just be a matter of days rather than weeks. Amazon took about one day.
I will now start to get the book on the lesser popular ebook readers out there.
I am back at it though. At least for now.
I have a very exciting announcement: The Fat Trainer is now available in the Kindle Store for all of you Kindle lovers out there. It was a two month process to reformat the book (again, again) to get it ready for Apples iBookstore, then a ten minute process to convert that format (ePub) to a Kindle appropriate format (MOBI) via Calibre.
I am still waiting to get approval to get on the iBookstore (iPad, iPhone, iPod Touch). Hopefully that will just be a matter of days rather than weeks. Amazon took about one day.
I will now start to get the book on the lesser popular ebook readers out there.
Out-n-About
05/24/10 07:00 AM Filed in: Cardio
Even though it snowed last night (!!), spring has definitely been in the air the last few weeks. I am lucky enough to live in a very active and health part of the world. There is something motivating and energizing now that I see more and more people out biking, running, walking, etc.
My older son and I went on a bike ride and we had a great time. It makes me even more excited to see the thermometer rising so we can spend even more time outside. What are some of your favorite things to do outside?
http://www.deseretnews.com/article/705345246/Utah-ranked-No-2-healthiest-state.html
My older son and I went on a bike ride and we had a great time. It makes me even more excited to see the thermometer rising so we can spend even more time outside. What are some of your favorite things to do outside?
http://www.deseretnews.com/article/705345246/Utah-ranked-No-2-healthiest-state.html
I'm Still Here
First of all, I am sorry that it has been months since my last post! Wow, I can’t believe it’s been this long. I guess the biggest reason for the delay is a combination of my wife being with child and things at my day job getting busier and busier. Well, work is still super busy, but my wife did have our little baby: a baby boy actually. Darin. Mom and child are healthy and doing well.
I have recommitted myself to blogging more often to continue to share with you my experiences and my journey towards optimal health.
I have also had the opportunity to recommit myself to better health and fitness. With the busyness of life, it sure can be hard to do what is right. Well, I’m glad that the warm weather is coming and I can start getting outside more. There is something special about fresh air and sunshine. My current strength routine is a really cool one that I learned from Mens Fitness magazine.
How about that for a random blog post. I’ll do better next time
Thank you for reading!
I have recommitted myself to blogging more often to continue to share with you my experiences and my journey towards optimal health.
I have also had the opportunity to recommit myself to better health and fitness. With the busyness of life, it sure can be hard to do what is right. Well, I’m glad that the warm weather is coming and I can start getting outside more. There is something special about fresh air and sunshine. My current strength routine is a really cool one that I learned from Mens Fitness magazine.
How about that for a random blog post. I’ll do better next time
Thank you for reading!
Switching to CreateSpace
11/10/09 09:00 PM Filed in: The Book
I’ve been mulling this over for a long time now, and I have finally put in the research to switch to a new publishing company called CreateSpace. I only just learned about CreateSpace, however. I was going to switch to Amazon’s BookSurge. I don’t know all of the ins and outs, but believe BookSurge and CreateSpace were two separate companies both owned by Amazon.
Regardless of how it all went down. I am now in the process of getting The Fat Trainer print ready to go with CreateSpace.
Because CreateSpace does not offer prints to be sold at The Fat Trainer’s current size, I have a fair amount of work to do to get the printed version ready. This will, though, allow me to add some things to the book that the smaller size didn’t do well at.
One of the things that I’m working on adding is more food recommendations. This will give you some new ideas of healthy eating options throughout your day.
The best part about this move is that it will allow me to significantly lower the price of the printed version of the book. This is very exciting to me, because I want as many people as possible to take advantage of this special book.
I will release the price when publishing is ready to go. I anticipate the switch to take most of November.
Regardless of how it all went down. I am now in the process of getting The Fat Trainer print ready to go with CreateSpace.
Because CreateSpace does not offer prints to be sold at The Fat Trainer’s current size, I have a fair amount of work to do to get the printed version ready. This will, though, allow me to add some things to the book that the smaller size didn’t do well at.
One of the things that I’m working on adding is more food recommendations. This will give you some new ideas of healthy eating options throughout your day.
The best part about this move is that it will allow me to significantly lower the price of the printed version of the book. This is very exciting to me, because I want as many people as possible to take advantage of this special book.
I will release the price when publishing is ready to go. I anticipate the switch to take most of November.