Random musings…

1. Alexander Ovechkin is a hockey player for the Washington Capitals. The other day I saw him chase a guy down, dive, and swat the puck away probably saving a goal. Ovechkin is young and an amazing athlete but what I admire most about him is his love of the game and his outright hustle. He does not sit back and only make the plays that are convenient for him (or his contract). He actually makes plays happen, out of nothing. Pretty fun to watch. 
2. Reading Lone Survivor about a US Navy SEAL who survived a terrible ordeal in the mountains of Afghanistan a few years back. Hard for me to read but a real lesson in courage and determination, as well as service to country. 
3. Going to ski the ‘Haute Route’ in the Alps with a client next week. Very excited. Google it if you have a chance.  

Moving on…

I know a lot of people struggle with their fitness programs.  I hear from many people who are super-confused as to what is best formula for them.  People wonder just “how much” of each element they should do per week: How much cardio or how much to eat or how much strength training? I like to use a little term I call ‘bracketing’ to help.  

First of all, you need to have the three elements of a fitness program in place. I have mentioned these before. They are cardio, strength, diet.  Simple, right? Trying to figure out how much of each element for your best results is a trick.  

When I was in the military we used to call in mortars or heavy artillery. As the infantry guy on the ground, I had to call for and spot the rounds.   Obviously I wanted to get the rounds on the target as quickly as possible. If I was looking at a target and not sure of the exact location, I would use a technique called “bracketing.” With this technique I would call for the rounds to land little further past or to one side of the target. Once I saw where they landed I would adjust and have the rounds land short of or on the other side of the target, thus bracketing around the target until finally I was right on the mark.  

So everyone is a bit down about the economy and the outlook. I am trying to be positive and  remember that this country was built on ingenuity and hard work. We will overcome and prosper once again. We just need to be patient and resolve to work hard - together.  

During these tough times many people are cutting back on things they don’t really need to have. Many are doing things themselves that they may ordinarily pay someone to do. Some people may even be giving up their gym membership.  

In an effort to help those who may have to forgo their gym membership, but really want to do something for themselves, I offer one of my famous “BREAD & BUTTER” workouts. What are these you ask? No, they are not related to eating bread and butter. I use this term more as a "back to basics" idea. Sometimes you hear sports references to things like “they used their old bread and butter tactics to win the game.” BREAD & BUTTER workouts are just that - simple workouts that are tried and true and really work.  

BREAD & BUTTER WORKOUT #1
Do the following as a circuit, five times through. Rest 1-3 minutes between each circuit (try to minimize your rest). Try to stay consistent and do the same number of reps for every circuit.  

• 20-30 Steam Engines: Stand upright with hands behind head and elbows out to side of the head. Lift one leg at the knee toward your chest then return foot to floor. Alternate legs in a marching fashion. Counting 1,2,3… 
  
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Thanks for taking the time to check out the posting today.  I'm in a bit of a rush, this deadline snuck up on me, so I will be a bit brief.  

No random musings today, really. I was away for three days, honing my back-country ski skills in Utah. If you have never skied the Alta/Snowbird area you should give it a try. They always have amazing snow, very little crowds, and a great mellow vibe in the evenings. I was skiing off the resorts in the back-country where you carry things like avalanche transceivers and ski skins.  Here is a little something on where I was last Saturday.  

People hear where I ski and what I ski and they say “Isn’t that a bit much?” or “Wow, that just seem too hard. Why would you want to do that?”  The answer is simple; I do not wish to go through life unchallenged. One of my favorite sayings by T.S. Elliot is "Only those who risk going too far can possibly find out how far they can go."

1. Watch this clip. Very motivational! If you feel like whining about your workout today, read this and get to work. 
   
2. And then watch this clip. Very emotional. I was able to attend the premier of this film in NYC. I met the father of Chance as well as the Marine who was the escort (played by Kevin Bacon). 
   
3. My right knee hurts. I'm going with a client to do the Haute Route in Europe at the end of March. I'm training pretty hard. I've been doing a three exercise super-set once a week—reverse lunges off balance pad with 80 lbs. on my back + single leg squats + plyometric scissor leaps.  I do three rounds of 20 lunges, eight single leg squats per leg per, and 20 scissor leaps. Not that those exercises need to mean anything to you but, coupled with the other strength training and the cardio work (that I do with a 20 lbs. backpack on my back), I realize I am over-doing it a wee bit. I think I need to ease up for a week or so.