The Halloween 'Circle of Life'

If you have your Lion King soundtrack handy, I recommend listening to 'Circle of Life' (Elton or no Elton - your choice) while reading this post.  When I was a young lad my parents use to order us Halloween costumes from mail order catalogs.  I'd dress up as a pumpkin, Superman, a mad scientist (to name a few) and my parents would walk me around the neighborhood. I would shyly ring a neighbor's door bell, wait for a the neighbor I had never met to answer, say trick or treat in a monotone manner, receive some candy, say thanks , and repeat. This process could continued on until my late teens (my parents still walked me around).   

Now that I have a child of my own, I have made it half-way around the Halloween 'Circle of Life'.  Who would have thought dressing a six month old up for Halloween would be a thing -- but it is.  My daughter has two teeth - the doctor says she won't be eating candy anytime soon.  So for Halloween I get to dress up as Papa Bear, and walk around with my wife, Mama Bear and daughter Baby Bear, and collect candy for us to eat (see "costume"  and above ).  I'm sure there are some families out there who find themselves in the same spot but perhaps don't have a costume plan yet -- it's not too late -- here are a few ideas:

1.   The family in the stock photo used in most picture frames.  This one is a classic and inexpensive too.  Just throw a white shirt and khakis on the whole family and get ready to get some ooos and ahhhs around the neighborhood. 

2.  The family that just got back from a day at Magic Kingdom at Disney World.  Blood, sweat and tears -  this Halloween costume makes Friday the Thirteenth look like Freaky Friday.  

3.  The family waiting for a table at Outback Steakhouse.  Get yourself a boomerang, a big bloke for Daddy-O and a restaurant pager and your all set to go down under with this Halloween classic. 

4.  The family who sings Christmas carols all year round.  Break out your best holiday sweater and take the kids on adventure like no other. Forget Trick or Treat - give your neighbors a Trick and Treat with a beautiful family rendition of Deck the Halls this Halloween.  

5.  The family who lets their children cut in line and the doesn't say anything.  This is probably the cheapest option.  Just let your kids push their way to the front of the line at your neighbor, Jim's place to collect some more delectable mini Reese's Peanut Butter Cups while you stand in the back and nod in approval. 

I hope these options help your family celebrate Halloween this year and put you one step closer to winning best costume at your neighborhood party.  

The At-Home Workout Shopping Guide

I get a lot of questions (basically 2 or 3 total) about the equipment I use to do my at-home workouts.  For the past several months, my workouts have exclusively been Beachbody workouts (T25, 21 Day Fix Extreme and P90X3).  Thus, the gear outlined in this post compliments these programs well (and I imagine other Beachbody programs as well).

1.   Dumbbells.  You need at least one set of dumbbells to complete many of the at home DVD programs.  We have a set of Reebok adjustable dumbbells which, with the turn of a dial, can be adjusted from 10, 15, 20, and 25, lb dumbbells.  Hopefully, as you progress through your workout program you become stronger and can lift heavier weights.  I moved up to 10 lbs recently (from 5 lbs).  We also have multiple sets of traditional dumbbell pairs for quick access, as some of the workouts move quickly, so it is helpful to have the dumbbells ready to go.

2.  Mat.  Our workout area is carpeted.  Rather than ruin our carpet by covering it in sweat, we decided to purchase a nice area mat for the workout room.  After extensive research, we decided to purchase a cardio mat from Square36.  Based on their FAQs and reviews on Amazon, a lot of people use their mats for completing Beachbody workouts.  The mat is 6' x 6' (Square 36 sells a 8' x 6' extra large mat).  The mat is constructed with high quality materials and is made in the USA.  The mat helps reduce impact on your knees when you are trying to do jump-knee-tucks or some other crazy exercise during one of the workout programs.

3. Pull-up bar.  For some readers, pulling themselves out of bed is an accomplishment.  If you are looking to get a workout in using one of Beachbody's programs, you will likely need a pull-up bar.  You can purchase a pull-up bar that hangs over your door frame.  I previously purchased one from Perfect Fitness, but our door frames are too high to use it (plus over time the door frame bars will likely wear on the door frame).  We purchased an ingenious device made in the U.K. called Pull Up Mate.  The Pull Up Mate is well constructed and is easy to assemble and disassemble.  We hang a pull-up assist on it as well (because doing an actual pull-up is hard). 

4.  Push-up bars.  If you sit at a computer all day, your wrists likely hurt.  Doing push-ups doesn't help your cause.  I purchased these CAP Barbell Push up bars which add more stability to the push up and take strain off of the wrists.  

5.  Resistance Bands.  Although I do not use them as often as the items above, we purchased a set of Bodylastics resistance bands.  The bands range in resistance (in lbs).  In many cases you can substitute a band for dumbbells.  The Bodylastics set also comes with a door anchor to exercises like a pull-up.  

Now just make sure that you spread out the purchases;additional research of these items while you are at work.  You don't want to appear as though all you do all day is surf the internet.

An unathletic human takes on t25

Photo of me after Speed 3.0 using Lamaze toy "Tomy" for comfort. 

Unfortunately, I was born with very little athletic ability.  Growing up I played tee-ball because that's what all the other kids did, but I wasn't very good. In fact, I focused most of my attention on not getting yelled at by the coaches.  After a few "Hey kid you stink!" moments I decided my tee-ball days were over and shifted to something a little more up my 'alley' -- bowling.  Yes, I joined a youth bowling league. A/C, chicken wings, second hand smoke -- now we're talking.

In high school I joined the wrestling team and got into respectable physical shape.  In college,  I'd head over the gym and just walk around with my towel and wait in line to do some chest flys on a bench or go run on a treadmill and then leave after 30 minutes or an hour.

Fast forward a few years (I use few loosely) and your not playing Guitar Hero in your sweatpants anymore.  No - your changing diapers, going to work to drink coffee and absorb stress, and coming home to set up for the next day -- there isn't much time to head over to the gym to walk around and pick up a few weights.  

After starting my first job as an attorney,  it only took a few months of eating out everyday and going to happy hours regularly that I was starring in my own version of 'Fat Guy in a Little Coat.'

 I turned to P90X and Tony Horton to help shed the extra pounds.  To my surprise, I lost 20 pounds doing the workout DVDs at home for 90 days.  It was a huge achievement for an unathletic human like me.  

Laney and I decided a few months ago to try another Beachbody program called T25 - created by Shaun T.  We were drawn to the program because the workouts are only 25 minutes which made it easier to fit into our schedules (checkout her review at her blog which now has a 'meatier' title - Bibs and Burpees).

Here is some basic information on the program.  There are two phases: Alpha and Beta.  Alpha builds the foundation for the Beta workouts and requires no equipment to complete the workouts.  Beta introduces new workouts which add intensity and weights to the routine. There is a bonus series called Gamma which adds another layer of intensity and new workouts to the series.  We did all three rounds.  After, completing 14 weeks of T25 here my overall thoughts and results.

1.  The time is real; the intensity is real.  These workouts are really only 25 minutes; but you work your [fat] ass off for all 25 minutes.  Like I said I'm not athletic - I made it through the workouts, but it's not easy.  There is a modifier for every workout which helps if you are uncoordinated like me.

2.  Your work out 5 days a week - day 5 is a double day.  It's nice recovering on the weekend, but Friday is a bear when you attempt two of these workouts back to back.  

3.  You need to stretch.  After all the jumping and moving around in the speed workouts,  my hamstrings, quads, and hips were shot.   My hips were so tight I couldn't even do 'Da Dip'. Luckily there is a stretch DVD included. 

4.  Follow the calendar.  Wake up, look at the calendar, and play the workout listed for that day.  It's that simple.  No need to bring your notebook scrap paper to the gym that says bench press,  biceps curls, and abs on it.  

5.  Hardest workout of T25.  Speed 3.0. 

6.  Easiest workout of T25.  None were easy you fool.

7.  Do the program with a someone. Having someone who is also doing the workout with you, not necessarily in the same room but on the same schedule, is helpful.  It keeps you motivated and accountable.  

8.  Results. Yes.  I lost 10 lbs in 14 weeks.  I feel healthier and somewhat athletic.  To the right are the before and after shots (top row -before; bottom row - after).   8x10s are available for printing.  Framing options are available too.  Just email me at the contact page.  

*Note -- I am not a Beachbody Coach.  I'm the 'Peter LeFleur' of fitness blogging.  I like you just the way you are, but if you are like me, and want to lose a few pounds, try something that works.  

My 3 Go-To 'Beachbody' Workouts

As I have mentioned in earlier posts about my fitness level -- I am not an athlete.  Far from it.  However, I am a big fan of Beachbody programs.  Over the past few years, I have sweated through 90 days of P90X and P90X3 and I am currently working on a 21-Day Fix.  What I like about these programs is simplicity.  The programs take the guesswork out of what you should be doing on a particular day, leaving you just having to "push play."  While I have yet to try it, Beachbody announced an on demand version of their programs.  Now you can log-in, pick a program, and push play as opposed to buying one program at a time. 

I like to mix things up now that I have gone through a few of these programs.  Below are my 3 favorites.  Note that some equipment is necessary (dumbbells, a mat, etc) for these workouts.  

1.  Plyometrics, P90X

"Man, O' Manishewitz" this is an intense workout, but well worth it.  Trainer and living legend, Tony Horton, leads this hour workout of jumping, squatting, taking air basketball shots all while burning a ton of calories.  Plyometrics is referred to as "jump training."  There are four blocks in this work out with 4 exercises in each block.   Each exercise is done for 30 seconds (except the last one which is done for a minute).  You get to rest after each block is complete.  The final block is a "bonus round" where you get to try sport specific moves, like throwing a pitch and shooting a basketball.   Not only are you getting a great workout, Tony has some great one-liners for you.  

2.  Total Body Cardio Fix, 21-Day Fix

This 30 minute workout gets it done.  Like the name for the workout suggests, the exercises aim at hitting multiple muscle groups at one time.  Take the first exercise for example:  Surrenders.  (See video below).  After one minute of doing this exercise you may question finishing the rest of the DVD; however, as trainer Autumn Calabrese says at the very beginning, its the hardest move of the workout.  The workout consists of 4 blocks.  Each block has two exercises that last a minute.  You complete each exercise twice with a short break after each exercise.  

3.  MMX, P90X3

As a former white belt in karate, I was excited about this workout when I first got the P90X3 program.  This 30 minute workout has you kicking, punching, jumping, and sprawling the whole time.  You will sweat a lot during this workout.  Again, trainer, Tony Horton, brings some of his better one-liners to the workout.  After a long day at work, there is nothing better than suiting up, and kicking and punching the air.  

Weekend Things (06.21.15)

After you are finished slamming your head on your desk repeatedly because you've realized the weekend is over, take a moment to pull it together and read a recap of some things from this weekend.

I Ate This Thing:  Fat Rooster

Do you like chicken tenders on a biscuit topped with an apple pepper jelly?  Or how about chicken tenders placed on top of sweet potato waffles with peanut and benne seed slaw and a side of whiskey watermelon? Do you like breakfast hashes, made with sweet potatoes topped with scrammed eggs, avocado, and veggies?  If you said yes to any of those questions, you need to take a stroll over to Fat Rooster in Delray Beach.   The "Hen Loving Waffle" (described above)  recently won best chicken sandwich in America by Restaurant Hospitality.  

 

I Watched This Thing:  Jurassic World

The fourth installment in the Jurassic franchise (yes, fourth) starring Chris Pratt, depicts a fully functioning dinosaur theme park, twenty-two years after the events of Jurassic Park.  In order to drum up interest in the park after steady decline in visitors, scientists at the park genetically engineer a dinosaur, which, I'm sure you know, doesn't go so well.  The movie was entertaining, but, in my opinion, doesn't come close to the original.  I saw the movie in 3D and IMAX and recommend you do the same.  

I Drank This Thing:  Homefront IPA

Hops for Heros was created in 2011 by craft breweries with one goal in mind:  Support our men and women of the armed forces.  The result:  Homefront IPA.  A 6.2% ABV india pale ale aged on donated Louisville Slugger maple bats, brewed with donated hops and grains, then packaged in donated cans.  The beer is brewed at Cigar City Brewing in Tampa.  Proceeds from the 2015 release of Homefront IPA will beneft Soldiers' Angels, an organization whose mission is to ensure that "No soldier goes unloved."

Weekend Things

After you are finished slamming your head on your desk repeatedly because you've realized the weekend is over, take a moment to pull it together and read a recap of some things from this weekend.  For more info on any of the things below, click on the photos.

Do this Thing:  Morikami Museum and Japanese Gardens

Hear This Thing:  A Thousand Horses, Southernality 

Drink This Thing:  Rebirth Pale Ale, NOLA Brewing Company

Thank you Gothenburg. That was amazing. pic.twitter.com/BXvuxIfVEv

— Foo Fighters (@foofighters) June 12, 2015

I Did This Thing:  Morikami Museum & Japanese Gardens, Sushi & Stroll

Situated among gated communities, nursing homes, and a popular shopping mall, lies the Morikami Museum and Japanese Gardens -- 16 acres of beautiful gardens and a museum featuring collections which include 7,000 Japanese art objects and artifacts, including a 500-piece collection of tea ceremony items, more than 200 textile pieces and fine art acquisitions.  Once a month throughout the summer, the gardens are open to visitors in the early evening for "Sushi & Stroll."  I went next level for my stroll, enjoying a Sapporo, Saki, Dumplings, Sushi and a Stroll.  

I Heard This Thing:  A Thousand Horses, Southernality

Country music has seen a recent infusion of new influences such as rock, pop, R&B, and reggae.  A Thousand Horses (Nashville, TN) brings a twist of classic rock, blues, and country to their recent release, Southernality (Republic Nashville).  I recently saw these guys put on a great show, opening for Darius Rucker (whom for some reason still needs to be referred to as "Hootie" from Hootie and the Blowfish).   If you are a fan of Lynyrd Skynyrd, the Allman Brothers, and/or Black Crowes, I recommend giving this album a listen.  Favorite tracks:  Travelin' Man and Landslide.

I Drank This Thing:  Rebirth Pale Ale, NOLA Brewing Company

NOLA Brewing Company (New Orleans, LA) brews this American-style Pale Ale using Citra and Simcoe hops (among others).  At 5% ABV, this beer offers a nice balance of hops and citrus, making it an ideal beverage on a hot South Florida afternoon (morning and/or evening for that matter).  A portion of the profits from Rebirth goes to The Roots of Music, an organization "empowering New Orleans youth while preserving musical heritage."  Cheers.

I Read This Thing:  Dave Grohl breaks leg after falling off stage in Sweden, finishes concert anyway (by Alex Young, Consequence of Sound)

Dave Grohl, the leader one of my favorite bands of all-time, Foo Fighters, took a spill on Friday night at the band's show in Gothenburg, Sweden. Based on video taken from the show, it appears Grohl tripped over himself and tumbled off the stage as he was attempting to do one of his infamous run/leaps to another part of the stage.  Like the living legend he is, Grohl, after receiving medical attention, returned to the stage to finish the show.  While Grohl was seeking medical attention, drummer, Taylor Hawkins led the rest of the band in cover songs until Grohl returned to finish the set. Apparently, the band has already cancelled two shows on its tour as a result of Grohl's injury. This video shows Grohl singing the band's hit song, My Hero, on one leg.  In the video, Grohl hilariously recounts what happened behind the scenes while he was receiving medical attention.  Note:  The video contains language that may be unsuitable for some readers.  

Not Exactly Par for the Course: Extreme Putt-Putt

Putt-Putt:  That reliable couple activity that is always there when you have absolutely nothing else to do.   Also known as miniature golf, Putt-Putt and I have a long history.  As an nonathletic child (and adult), I have had some of my best and worst moments playing 18-holes of twisty, turny, water fall, pirate ship, dinosaur, castle laden Putt-Putt games.  So when my wife asked what we could do to prevent her from losing her bored mind, I suggested that we play Putt-Putt.  However, I decided to raise the stakes by suggesting that we complete an exercise at each hole on the course with the number of reps hinging on the hole number we were on.   With a look in her eye that only a predator about to feast on its prey (if prey was made of soy), Mrs. Running on Veggies herself said "challenge accepted."  Below is the workout we completed.

• Holes 1, 3, and 5:  Burpees
• Holes 2 and 4:  Spiderman Push-ups
• Holes 6 and 8:  Laydown Push-ups
• Holes 7 and 9:  Snap Jumps
• Holes 10 and 12: Squats
• Holes 11 and 13:  X Jumps
• Holes 14 and 16: Single Leg Squats
• Holes 15 and 17:  Jump Lunges
• Hole 18:  Burpees (yes, 18 of them)

Enjoy some photos of me attempting this work out below.

This was a fun activity, even in hot, sunny South Florida.  You can read my wife's take on her blog, Running on Veggies.

No Days Off: Training at Legacy Fit

When my wife, Laney, and I got an invitation to workout with our friends (another couple) and their trainer, Issac, at Legacy Fit, we were excited.  I am not athlete, but I like to exercise.  Unlike me, my wife is very athletic.  You can read more about her health and fitness lifestyle on her blog Running on Veggies.  We exercise regularly, including participating in Orange Theory Fitness classes.  

Prior to attending the session at Legacy Fit, our friends explained that the last time they invited a friend to train with Issac, he threw up within the first few minutes of the workout.   When I heard this, I was in a bit of disbelief, as I didn't take my friends as Olympians who could handle a workout that would cause someone to lose their lunch within the first few minutes of the workout.   Now that I have had 24 hours to recover, I fully understand what happened to the last amigo they brought to a workout with Issac. 

The Workout

We started with a brief warm-up (about 3-5 minutes).   Then it was time to go to work.

Move 1:  Sled Pushes  (4 Sets)

The first move of the day was a sled push.  Nothing complicated here.  Stack 2 100-lb plates on a sled and push it from one end of the building to the other.  My first thought was, “I immediately regret this decision.”  I pushed the sled to one end; Corey pushed is back to the other end.  This went on until we each got 4 sets in.  Five minutes into the workout and all I could hope for was to not break the record for a friend puking in Issac’s training session.

Move 2:  Sled Pulls and Walk Backs:  (4 Sets)

Next up was more work on the sled.  This time the sled was attached to ropes.  Corey and I alternated between using the ropes to pull the sleds (stacked with 300 lbs) toward us.  After the first person finished pulling the weight toward us, the next person got to pull the sled running backwards holding the ropes in a static curl position.  Our rest breaks were getting a little longer at this point.  We weren’t even halfway done.

Moves 3 & 4:  Partner Push-ups and Sit-ups (4 Sets)

The fun continued with partner push-ups.  During this part of the workout, I felt like Rocky training with Apollo Creed in Rocky III, except Corey is more like Paulie in real life.  For the partner push-up, we went down and then once in plank position, slapped the other person’s hand (right to right, left to left).  We did this 20 times.  For the sit-ups, one of us started with a medicine ball, going all the way back to the bottom of the sit-up with the medicine ball reached over their head, crunching up with the medicine ball and passing the ball to the other person.  We did this 20 times. 

Moves 5 & 6:  Battle Ropes (4 Sets)

Issac explained that this would be the last part of the workout.  We started standing with the battle ropes and slammed them to the ground for 20 seconds with a break.  Then we sat down and did alternating oblique side to sides with the battle ropes for 20 seconds with a break.  We did 4 rounds of work on the battle ropes. 

Workout Done.

I survived.  I didn’t puke.  All in all it was a successful workout.  Issac is a great trainer and Legacy Fit is legit.  Nothing corporate about this place.  It’s all about getting work done. In fact, #NoDaysOff appears throughout the facility.  

In addition to personal training, they have a separate room for group fitness.  Laney and I said we’d consider trying out a group training session (“bootcamp”) next time we are in the Miami area.  

Do This Thing:

Legacy Fit

Address: 77 NE 24th St, Miami, FL 33137

Phone: (305) 799-0850