Today's workout was...

[John Rauch]

4 miles of AWESOME trail running tonight. I felt fantastic.

[John Rauch]

Seated barbell shoulder press for me today. A bunch of heavy (for me) sets of two and three, then I finished with three sets of dumbbell press for higher reps to burn it out. I did some curls and ab work between sets to kill time.

[Ryan]

Ran 2 miles yesterday. Not sure what I'm going to do today, might just rest.

[Ryan]

Friday: Nada

Saturday: 20 minutes of HIIT type cardio and abs, ran 2 miles

Sunday: 20 minutes of HIIT type cardio and abs, Lifted weights: Gluts, Biceps, and Triceps.

[John Rauch]

Saturday, I did some rope climbing and body weight work. I learned to climb a rope with my opposite foot dominant, which I'm hoping will help me not to have one leg always scabbed and cut up more than the other. I also did some odd object carrying and box jumps at 30".

Today, I took the race team to a nearby park and we ran trails. I ran a 1.75 mi. trail in 10:14 and it was crazy exhilarating. Running that pace on the road feels kind of fast, but through uneven winding trails with hills, valleys, tree roots, etc., it felt REALLY fast, plus none of the boredom that comes with running in straight lines.

[John Rauch]

I did some lifting yesterday, basic compound movement stuff. Today I went to the Squirrel Creek trail I've run a few times this past week and did three laps for time with a short rest between laps to walk/jog back to the starting point. Allergies and asthma were getting to me, but my times weren't bad: 11:08, 11:13, 12:16 for the 1.75 mi. trail. It rained all night, so the mud slowed me down a little bit from Sunday's attempt as well.

[Brytne]

I walked to and from college today. it was pretty nice. I hope I can get to be a bit more active this summer, as I really need to get into shape myself. Hope you don't mind me swinging in here from time to time.

[John Rauch]

Of course not! Being more active is good! Post as much as you like.

[Laura]

Hi Brytne! By all means, please post in here! The more, the merrier -- and the more accountable we will all be!

After having such a crappy weigh-in and measurement on Thursday, I threw a four-day tantrum about it and rebelled against diet and exercise. I ate some spectactularly shitty junk food (which made me feel gross, so that's good), sat around and acted like a shlub for a while. Finally I realized that I just didn't feel good and this was dumb. So I got over myself and got back on plan.

FBB Define Phase, workout A, #2. Two sets of 10 except where noted. New weights in blue.

1A Wood Chop (35, 40)
1B Plank -- (:80, :70)

2A Dumbbell Squat with Offset Load (15, 20)
2B Dumbbell Alternating Overhead Press (20s, 20s)

3A Single-Leg Bent-Knee Deadlift (10s, 12s)
3B Assisted Chinups (only did 8 each set, with 112 lbs of assistance)

4A Alternating Lateral Lunge (12s, 12s)
4B 2-pt. Dumbbell Row-- single arm this time -- 25, 25

Yeah, I crapped out near the end. I almost went home before the second set of chinups. But I finished.

Diet needs a LOT of improvement. I'm taking off the Bodymedia Fit (frankly, I'm tired of wearing it, and am contemplating selling it) and going back to FitDay or Sparkpeople for a while to track calories. A friend of mine just dropped 24 lbs in 3 months sticking to a macronutrient plan, and I'm a wee bit jealous, so I'm going to dial it in for the next week before I go to Big Wow Con.

[John Rauch]

So THAT'S where all my calories went! If it's any consolation, Laura, my wife has been trying to get back to weight loss since the pregnancy and I'm pretty sure I'm one of the biggest factors slowing her down, because I eat constantly. When I was losing weight, though, the thing that worked best for me was just focusing on eating good, clean foods. I know some disagree, but I found (and this is still the case for me) that it's very difficult to eat too much when you fill up on whole foods. I have never been able to portion control. It sounds like torture to me. Some can do it and that's awesome for them, I guess. I just never could. It's honestly easier for me to not eat than to just eat a little.

Good job with the lifting! It looks like you have some new weights to be proud of!

[Laura]

The more I read about inflammation being the root of all evil when it comes to health concerns (particularly the Big Ones like heart disease, stroke, cancer, Alzheimer's, etc.), the more I realize that I should be eating clean, even paleo, as often as possible. I get bored eating like that all the time, but I need to do that for at least a week to get carb cravings out of my system.

Also, I've learned through experimentation that I may have some gluten intolerance. I can eat a slice or two of whole grain bread without incident, but I can't eat "the fun stuff" anymore without making my gut miserable. So that keeps me away from pizza, doughnuts and pasta! Occasionally I need to be reminded of this -- which I did the last four days. And yes, I was miserable.

I've gotten really good at portion control. I can enjoy a small handful of almonds, a single spoonful of peanut butter, a sliver of key lime pie with no desire to go back for more. My problem is a lack of planning. When I get really hungry and I'm unprepared (or in a hurry), I eat stupid, and stupid usually means fast food.

[John Rauch]

I had a pretty great strength workout today.

10 sets of 3 back squats @ 245 lbs, superset with 15 wide grip pull-ups, then 10 sets (per arm) of 8 one-arm shoulder press @45 lbs., and I superset the last five sets with curls at the same weight and reps. I'll probably hit deads, farmer's carries, and maybe some focused core work tomorrow.

[John Rauch]

Laura: I typically do things like, eating clean with very minimal grains or processed foods for a week or so, then I'll eat a whole pizza and 20 wings or something stupid like that. Honestly, I should regret doing that more than I actually do.

[Ryan]

Monday: No workout.

Tuesday: 13 miles on the recumbent bike.

Today: 10 minutes of HIIT type cardio and abs. 6 miles on the recumbent bike. Lifted weights: Gluts, Biceps, and Triceps.

Working long hours the past week (we unexpectedly got a big client on Friday, and I've been working on their projects ever since), but trying to workout when I can.

[Laura]

Laura: I typically do things like, eating clean with very minimal grains or processed foods for a week or so, then I'll eat a whole pizza and 20 wings or something stupid like that. Honestly, I should regret doing that more than I actually do.

Where did that "Like" button go?