tag:blogger.com,1999:blog-59250674606914631102024-03-13T05:03:46.810-04:00A Healthy AddictionMy blog dedicated to my journey through health, fitness and self experimentation.Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-5925067460691463110.post-91296665413948253172018-06-14T07:55:00.000-04:002018-06-14T12:35:45.518-04:00Calorie Cycling For Fat LossI must admit I was a little hesitant to release a post like this because this is a relatively advanced fat loss technique and it can do more damage than good if someone does not already have a healthy metabolism and relationship to food. If you haven't already prioritized <a href="https://www.nerdfitness.com/blog/the-beginners-guide-to-the-paleo-diet/" target="_blank">food</a>, <a href="http://simonhunterhealthfitness.blogspot.com/2016/06/sleep.html" target="_blank">sleep</a>, <a href="https://www.mindpumpmedia.com/p/rdm17-what-is-maps" target="_blank">exercise</a> & <a href="http://simonhunterhealthfitness.blogspot.com/2017/09/overtraining-stress-relief.html" target="_blank">stress </a>please just don't read any further and work on those pillars of health first. If you are already under eating (women I'm looking at you), yo yo dieting, then this could do more damage than good. You need to have a healthy metabolism going in. If you have any <a href="http://simonhunterhealthfitness.blogspot.com/2017/09/overtraining-stress-relief.html" target="_blank">hpa axis dysfunction</a> or are overly stressed then this is also not for you. Running a calorie deficit is a stress on the body. If you're still with me then read on.<br />
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Summer is here and the inevitable is going to happen. You are going to have to get into a swimsuit. I think its fair to say the vast majority of people work out and diet because they want to look good in a swimsuit or dare I say it, naked. Although I'm getting up in age and my priorities have shifted to more of a longevity approach to fitness, I definitely still have a strong desire to look good without a shirt on. From a fitness side I think resistance training is by far the most effective approach not only to build muscle but also from a fat loss perspective, but that will be a topic for another post. Here I'm going to discuss how to shed fat by using a caloric deficit but still maintain muscle mass and not tank your metabolism.<br />
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So you want to lose fat? What do most people do? They restrict calories and do a bunch of cardio because that's the message "eat less move more". In the short term this works and honestly if you have one week until you hit the beach this is the best approach but in the long run it inevitably fails. There is a reason why there is no reunion show for "<a href="https://en.wikipedia.org/wiki/The_Biggest_Loser_(U.S._TV_series)" target="_blank">The Biggest Loser</a>", they nearly all <a href="https://www.scientificamerican.com/article/6-years-after-the-biggest-loser-metabolism-is-slower-and-weight-is-back-up/" target="_blank">gain the weight back</a>. Why? The body is incredibly adaptable and when you consistently restrict calories and do excessive cardio to burn even more calories the body will adapt to this new normal. Then when you inevitably start to eat more calories again, because well you are staving yourself, you will gain the weight back extremely quickly because your metabolism is in the toilet. If you restrict calories long enough you can also do lasting damage and effect your hormones as your body will think it is not a good time to reproduce. For women it can go as far as losing your period (<a href="https://chriskresser.com/how-to-fix-your-period-without-birth-control/" target="_blank">Amenorrhea</a>). Undoing this damage can take months, even years, and you can forget about fat loss while you're fixing yourself.<br />
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So how do we intelligently restrict calories and not let the body adapt while also targeting fat loss and not muscle loss. We can do that by what I call Calorie Cycling. I got this from the <a href="http://www.mindpumpmedia.com/" target="_blank">Mind pump</a> guys so full credit to them first. If you're into fitness and not <a href="https://www.mindpumpmedia.com/p/rdm17-podcast" target="_blank">listening</a> to these guys you are doing yourself a disservice. They call it undulating calories and they have a great video explaining the concept.<br />
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The idea is that instead of simply restricting calories every day you change your calorie intake each day so you have a mixture of calorie deficits, maintenance and even surplus calories. But the total caloric intake for the week is below your maintenance. Also you only stay in a deficit for a few weeks or so then you go back to maintenance or perhaps even a surplus (if you want to build muscle). They refer to this as a "mini cut" and it helps stop the body from adapting and also not allow the body to prioritize muscle loss.</div>
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The first step is to figure out what your daily requirement is for calories to maintain your current weight. This is something I had never truly gotten a handle on and now that I've done all the numbers it was clear I was consistently over eating. Which is not surprising as I always tended to default to eating more as I was more afraid of under eating with the amount of exercise I was doing.</div>
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Here are some resources to get a baseline staring point of your caloric need for a day</div>
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<a href="https://ketogains.com/ketogains-calculator/" target="_blank">ketogains calculator</a></div>
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<a href="https://legionathletics.com/how-many-calories-should-i-eat/" style="text-align: start;" target="_blank">legionathletics.com - How Many Calories Should I Eat</a></div>
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If you want a really quick calculation do 12-15 times your body weight.</div>
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I settled on 2050 Daily calories for me. I'm a male 143 lbs, lift weights 3 times a week and get over 10K steps a day. This is just a starting point. I might tweek this number depending on how I feel, if I still gain or lose weight in maintenance. I also will adjust based on my activity level.</div>
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Here is a direct <a href="https://docs.google.com/spreadsheets/d/1tozWUcDpUDsIXRkbw1SscBuiGL6yjMG4ldoAGqHi-9M/edit?usp=sharing" target="_blank">link </a>to my spreadsheet that has my daily calorie goals depending what phase I'm in.</div>
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So my maintenance goal is 14,350 calories a week. I'm targeting a 15% deficit in calories for my mini cuts. Again this is a starting point, if I lose weight too fast or too slow I'll adjust up or down. Incidentally 1 lb of fat = 3,500 cals. So in theory I should lose about 0.6 lbs of fat in a cut week assuming I don't lose any muscle. Do not think more is better, there is a point of diminishing returns and you don't want to over do it. Just become some is good does not mean more is better, American logic.</div>
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<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Daily Maint"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Daily Maint</td><td data-sheets-value="{"1":2,"2":"Weekly Maint"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Weekly Maint</td><td data-sheets-value="{"1":2,"2":"Pct Decrease"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Pct Decrease</td><td data-sheets-value="{"1":2,"2":"Daily "}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Daily </td><td data-sheets-value="{"1":2,"2":"Weekly"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Weekly</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,2,"#,##0",1]" data-sheets-value="{"1":3,"3":2050}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2,050</td><td data-sheets-formula="=7*R[0]C[-1]" data-sheets-numberformat="[null,2,"#,##0",1]" data-sheets-value="{"1":3,"3":14350}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">14,350</td><td data-sheets-numberformat="[null,3,"0.00%",1]" data-sheets-value="{"1":3,"3":0.15}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">15.00%</td><td data-sheets-formula="=R[0]C[-3] - (R[0]C[-1]*R[0]C[-3])" data-sheets-numberformat="[null,2,"#,##0",1]" data-sheets-value="{"1":3,"3":1742.5}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1,743</td><td data-sheets-formula="=R[0]C[-3] - (R[0]C[-2]*R[0]C[-3])" data-sheets-numberformat="[null,2,"#,##0",1]" data-sheets-value="{"1":3,"3":12197.5}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">12,198</td></tr>
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Here is what each potential day looks like depending on the phase. I keep my meals at work very consistent and then allow 800 cals for dinner to keep it simple. Doing this for a while I have a pretty good sense of how many calories are in different items. No snacks unless my activity level is really high.<br />
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<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: arial,sans,sans-serif; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="134"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col></colgroup><tbody>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Cutting"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Cutting</td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Lunch and Dinner"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Lunch and Dinner</td><td data-sheets-value="{"1":2,"2":"Lunch and Dinner, patoto and pate for breakfast"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Lunch and Dinner, patoto and pate for breakfast</td><td data-sheets-value="{"1":2,"2":"Just dinner"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Just dinner</td><td data-sheets-value="{"1":2,"2":"3 meals, medium potato, 3 eggs"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, medium potato, 3 eggs</td><td data-sheets-value="{"1":2,"2":"Lunch and Dinner, Avocado for Lunch"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Lunch and Dinner, Avocado for Lunch</td><td data-sheets-value="{"1":2,"2":"3 meals, medium potato, no olive oil"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, medium potato, no olive oil</td><td data-sheets-value="{"1":2,"2":"Lunch and Dinner"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Lunch and Dinner</td><td style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Moderate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Moderate</td><td data-sheets-value="{"1":2,"2":"Moderate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Moderate</td><td data-sheets-value="{"1":2,"2":"Low"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Low</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td data-sheets-value="{"1":2,"2":"Moderate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Moderate</td><td data-sheets-value="{"1":2,"2":"Maint"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Maint</td><td data-sheets-value="{"1":2,"2":"Moderate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Moderate</td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Sunday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Sunday</td><td data-sheets-value="{"1":2,"2":"Monday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Monday</td><td data-sheets-value="{"1":2,"2":"Tuesday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Tuesday</td><td data-sheets-value="{"1":2,"2":"Wednesday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Wednesday</td><td data-sheets-value="{"1":2,"2":"Thursday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Thursday</td><td data-sheets-value="{"1":2,"2":"Friday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Friday</td><td data-sheets-value="{"1":2,"2":"Saturday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Saturday</td><td data-sheets-value="{"1":2,"2":"Total"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"><b>Total</b></td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=40+764+800" data-sheets-value="{"1":3,"3":1604}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1604</td><td data-sheets-formula="=40+398+764+800" data-sheets-value="{"1":3,"3":2002}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2002</td><td data-sheets-formula="=40+800" data-sheets-value="{"1":3,"3":840}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">840</td><td data-sheets-formula="=40+694+764+800+(2*78)" data-sheets-value="{"1":3,"3":2454}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2454</td><td data-sheets-formula="=40+835+800" data-sheets-value="{"1":3,"3":1675}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1675</td><td data-sheets-formula="=40+575+645+800" data-sheets-value="{"1":3,"3":2060}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2060</td><td data-sheets-formula="=40+764+800" data-sheets-value="{"1":3,"3":1604}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1604</td><td data-sheets-formula="=Sum(R[0]C[-7]:R[0]C[-1])" data-sheets-value="{"1":3,"3":12239}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"><b>12239</b></td></tr>
<tr style="height: 21px;"><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Maint"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Maint</td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Lunch and Dinner"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Lunch and Dinner</td><td data-sheets-value="{"1":2,"2":"3 meals, medium potato, 2 eggs"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, medium potato, 2 eggs</td><td data-sheets-value="{"1":2,"2":"Lunch and Dinner, Avocado for Lunch"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Lunch and Dinner, Avocado for Lunch</td><td data-sheets-value="{"1":2,"2":"3 meals, medium potato, 2 eggs, double pate"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, medium potato, 2 eggs, double pate</td><td data-sheets-value="{"1":2,"2":"3 meals, Avocado, 2 eggs"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, Avocado, 2 eggs</td><td data-sheets-value="{"1":2,"2":"3 meals, medium potato, 2 eggs"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, medium potato, 2 eggs</td><td data-sheets-value="{"1":2,"2":"Lunch and Dinner"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Lunch and Dinner</td><td style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Moderate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Moderate</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td data-sheets-value="{"1":2,"2":"Moderate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Moderate</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td data-sheets-value="{"1":2,"2":"Moderate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Moderate</td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Sunday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Sunday</td><td data-sheets-value="{"1":2,"2":"Friday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Friday</td><td data-sheets-value="{"1":2,"2":"Tuesday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Tuesday</td><td data-sheets-value="{"1":2,"2":"Wednesday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Wednesday</td><td data-sheets-value="{"1":2,"2":"Thursday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Thursday</td><td data-sheets-value="{"1":2,"2":"Friday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Friday</td><td data-sheets-value="{"1":2,"2":"Saturday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Saturday</td><td data-sheets-value="{"1":2,"2":"Total"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"><b>Total</b></td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=40+764+800" data-sheets-value="{"1":3,"3":1604}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1604</td><td data-sheets-formula="=40+694+764+800" data-sheets-value="{"1":3,"3":2298}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2298</td><td data-sheets-formula="=40+835+800" data-sheets-value="{"1":3,"3":1675}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1675</td><td data-sheets-formula="=40+694+764+800+200+135" data-sheets-value="{"1":3,"3":2633}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2633</td><td data-sheets-formula="=40+772+764+800" data-sheets-value="{"1":3,"3":2376}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2376</td><td data-sheets-formula="=40+694+764+800" data-sheets-value="{"1":3,"3":2298}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2298</td><td data-sheets-formula="=40+764+800" data-sheets-value="{"1":3,"3":1604}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1604</td><td data-sheets-formula="=Sum(R[0]C[-7]:R[0]C[-1])" data-sheets-value="{"1":3,"3":14488}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"><b>14488</b></td></tr>
<tr style="height: 21px;"><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Bulk"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Bulk</td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Lunch and Dinner"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Lunch and Dinner</td><td data-sheets-value="{"1":2,"2":"3 meals, medium potato, 3 eggs"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, medium potato, 3 eggs</td><td data-sheets-value="{"1":2,"2":"Lunch and Dinner, Avocado for Lunch"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Lunch and Dinner, Avocado for Lunch</td><td data-sheets-value="{"1":2,"2":"3 meals, medium potato, 3 eggs"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, medium potato, 3 eggs</td><td data-sheets-value="{"1":2,"2":"3 meals, Avocado, 2 eggs"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, Avocado, 2 eggs</td><td data-sheets-value="{"1":2,"2":"3 meals, medium potato, 3 eggs"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">3 meals, medium potato, 3 eggs</td><td data-sheets-value="{"1":2,"2":"Breakfast,Lunch and Dinner"}" style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Breakfast,Lunch and Dinner</td><td style="overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Moderate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Moderate</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td data-sheets-value="{"1":2,"2":"Moderate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Moderate</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td data-sheets-value="{"1":2,"2":"High"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">High</td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Sunday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Sunday</td><td data-sheets-value="{"1":2,"2":"Friday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Friday</td><td data-sheets-value="{"1":2,"2":"Tuesday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Tuesday</td><td data-sheets-value="{"1":2,"2":"Wednesday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Wednesday</td><td data-sheets-value="{"1":2,"2":"Thursday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Thursday</td><td data-sheets-value="{"1":2,"2":"Friday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Friday</td><td data-sheets-value="{"1":2,"2":"Saturday"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Saturday</td><td data-sheets-value="{"1":2,"2":"Total"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"><b>Total</b></td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=40+764+800" data-sheets-value="{"1":3,"3":1604}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1604</td><td data-sheets-formula="=40+694+764+800+(2*78)" data-sheets-value="{"1":3,"3":2454}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2454</td><td data-sheets-formula="=40+835+800" data-sheets-value="{"1":3,"3":1675}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1675</td><td data-sheets-formula="=40+694+764+800+(2*78)" data-sheets-value="{"1":3,"3":2454}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2454</td><td data-sheets-formula="=40+772+764+800" data-sheets-value="{"1":3,"3":2376}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2376</td><td data-sheets-formula="=40+694+764+800+(2*78)" data-sheets-value="{"1":3,"3":2454}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2454</td><td data-sheets-formula="=40+700+764+800" data-sheets-value="{"1":3,"3":2304}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2304</td><td data-sheets-formula="=Sum(R[0]C[-7]:R[0]C[-1])" data-sheets-value="{"1":3,"3":15321}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"><b>15321</b></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: justify;">
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Here is a sample meal broken down by calories, this is a typical lunch for me at work.<br />
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<style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style><br />
<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: arial,sans,sans-serif; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col></colgroup><tbody>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Food"}" style="border-bottom: 1px solid #000000; font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Food</td><td data-sheets-value="{"1":2,"2":"Cnt"}" style="border-bottom: 1px solid #000000; font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Cnt</td><td data-sheets-value="{"1":2,"2":"Measurement"}" style="border-bottom: 1px solid #000000; font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Measurement</td><td data-sheets-value="{"1":2,"2":"Cal"}" style="border-bottom: 1px solid #000000; font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Cal</td><td data-sheets-value="{"1":2,"2":"Total Cal"}" style="border-bottom: 1px solid #000000; font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Total Cal</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Egg"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Egg</td><td data-sheets-value="{"1":3,"3":2}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">2</td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="{"1":3,"3":78}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">78</td><td data-sheets-formula="=R[0]C[-1]*R[0]C[-3]" data-sheets-value="{"1":3,"3":156}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">156</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Sardines"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Sardines</td><td data-sheets-value="{"1":3,"3":1}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1</td><td data-sheets-value="{"1":2,"2":"tin"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">tin</td><td data-sheets-value="{"1":3,"3":150}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">150</td><td data-sheets-formula="=R[0]C[-1]*R[0]C[-3]" data-sheets-value="{"1":3,"3":150}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">150</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Broccoli"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Broccoli</td><td data-sheets-value="{"1":3,"3":1}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1</td><td data-sheets-value="{"1":2,"2":"Cup"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Cup</td><td data-sheets-value="{"1":3,"3":31}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">31</td><td data-sheets-formula="=R[0]C[-1]*R[0]C[-3]" data-sheets-value="{"1":3,"3":31}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">31</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Mayo"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Mayo</td><td data-sheets-value="{"1":3,"3":1}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1</td><td data-sheets-value="{"1":2,"2":"Tbsp"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Tbsp</td><td data-sheets-value="{"1":3,"3":100}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">100</td><td data-sheets-formula="=R[0]C[-1]*R[0]C[-3]" data-sheets-value="{"1":3,"3":100}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">100</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Olive Oil"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Olive Oil</td><td data-sheets-value="{"1":3,"3":1}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1</td><td data-sheets-value="{"1":2,"2":"Tbsp"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Tbsp</td><td data-sheets-value="{"1":3,"3":119}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">119</td><td data-sheets-formula="=R[0]C[-1]*R[0]C[-3]" data-sheets-value="{"1":3,"3":119}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">119</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Bals Vin"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Bals Vin</td><td data-sheets-value="{"1":3,"3":1}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1</td><td data-sheets-value="{"1":2,"2":"Tbsp"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Tbsp</td><td data-sheets-value="{"1":3,"3":14}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">14</td><td data-sheets-formula="=R[0]C[-1]*R[0]C[-3]" data-sheets-value="{"1":3,"3":14}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">14</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"1 Med Potato"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1 Med Potato</td><td data-sheets-value="{"1":3,"3":1}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1</td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="{"1":3,"3":163}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">163</td><td data-sheets-formula="=R[0]C[-1]*R[0]C[-3]" data-sheets-value="{"1":3,"3":163}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">163</td></tr>
<tr style="height: 21px;"><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="{"1":2,"2":"Total"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Total</td><td data-sheets-formula="=SUM(R[-8]C[0]:R[-1]C[0])" data-sheets-value="{"1":3,"3":733}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">733</td></tr>
</tbody></table>
<br />
Now the easiest way to change the calorie counts for me is with fasting. In my cutting week I have 3 days where I intermittent fast (skip breakfast) and one 24 hour fast (skip breakfast and lunch). I do schedule these on non workout days. Now I know what you're thinking, surely you're starving, I could never do this! Well I admit if your eating the standard american diet full of processed carbs that are nutrient deficient like soda, potato chips and pizza, yes you're going to struggle. You probably already experience huge energy dips and hangry! However if you have your diet in better shape and are eating whole high nutrient foods with plenty of fat and protein you will find it is not nearly as difficult as you might think. You will become more metabolically flexible and be able to switch easily between burning fat or glucose for fuel. We are evolved as hunter gathers to be able to go long periods without eating, its in our nature. You also get the <a href="https://www.marksdailyapple.com/fasting-weight-loss/" target="_blank">benefits </a>of fasting and I find it much simpler than just eating different sized meals. I also do time my carb intake a bit as I eat more potatoes on workout days. In particular post workout when my muscles are in the best state to replenish gylocgen stores that has been depleted from the workout.</div>
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<div>
Now I readily admit that all this looks a bit daunting but simply tracking your calories for a week can give you some great insight into where you really are. Plus you might notice that cashew nut snack habit you have is adding 1000 calories a week. Without doing that first you really are just guessing. I would start with that first, and then to make a cut week simple maybe just skip breakfast 2 days a week. And then go back to putting the breakfast back in. For a bulk week maybe add a snack in. The full calorie cycling is really like the black belt of food tracking especially once you can do it intuitively. There are a couple of food tracking sites in the links for this post below, I personally use <a href="https://paleotrack.com/" target="_blank">Paleo Track</a> to get a break down of some of my most common meals.<br />
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The results: I couldn't quite bring myself to post a shirtless before and after pic but I definitely leaned out some and I've had multiple people comment on my body. My wife also noticed (I didn't tell her I was doing anything). Here is how weight progressed along with each phase.<br />
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M=Maintenance, C=Cut, B=Bulk<br />
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<style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style><br />
<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: arial,sans,sans-serif; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="134"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col></colgroup><tbody>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Week of "}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Week of </td><td data-sheets-value="{"1":2,"2":"Phase"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Phase</td><td data-sheets-value="{"1":2,"2":"Overall Cut Rate"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Overall Cut Rate</td><td data-sheets-value="{"1":2,"2":"Running Total"}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Running Total</td><td data-sheets-value="{"1":2,"2":"Weight"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Weight</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42819}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">3/25/2017</td><td data-sheets-numberformat="[null,1]" data-sheets-value="{"1":2,"2":"C"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">C</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":-1}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-1</td><td data-sheets-formula="=R[0]C[-1]" data-sheets-value="{"1":3,"3":-1}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-1</td><td data-sheets-value="{"1":3,"3":144}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">144</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42826}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">4/1/2017</td><td data-sheets-value="{"1":2,"2":"C"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">C</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":-1}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-1</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-2}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-2</td><td data-sheets-value="{"1":3,"3":142}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">142</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42833}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">4/8/2017</td><td data-sheets-value="{"1":2,"2":"M"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">M</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":0}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-2}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-2</td><td data-sheets-value="{"1":3,"3":141}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">141</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42840}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">4/15/2017</td><td data-sheets-value="{"1":2,"2":"C"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">C</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":-1}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-1</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-3}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-3</td><td data-sheets-value="{"1":3,"3":140}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">140</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42847}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">4/22/2017</td><td data-sheets-value="{"1":2,"2":"B"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">B</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":1}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">1</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-2}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-2</td><td data-sheets-value="{"1":3,"3":143}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">143</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42854}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">4/29/2017</td><td data-sheets-value="{"1":2,"2":"C"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">C</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":-1}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-1</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-3}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-3</td><td data-sheets-value="{"1":3,"3":139.8}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">139.8</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42861}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">5/6/2017</td><td data-sheets-value="{"1":2,"2":"M"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">M</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":0}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-3}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-3</td><td data-sheets-value="{"1":3,"3":141.6}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">141.6</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42868}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">5/13/2017</td><td data-sheets-value="{"1":2,"2":"M"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">M</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":0}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-3}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-3</td><td data-sheets-value="{"1":3,"3":142.2}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">142.2</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42875}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">5/20/2017</td><td data-sheets-value="{"1":2,"2":"C"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">C</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":-1}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-1</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-4}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-4</td><td data-sheets-value="{"1":3,"3":142.1}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">142.1</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42882}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">5/27/2017</td><td data-sheets-value="{"1":2,"2":"M"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">M</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":0}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-4}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-4</td><td data-sheets-value="{"1":3,"3":140.6}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">140.6</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42889}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">6/3/2017</td><td data-sheets-value="{"1":2,"2":"M"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">M</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":0}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-4}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-4</td><td data-sheets-value="{"1":3,"3":140}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">140</td></tr>
<tr style="height: 21px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42896}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">6/10/2017</td><td data-sheets-value="{"1":2,"2":"M"}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">M</td><td data-sheets-formula="=IF(R[0]C[-1]="C",-1,IF(R[0]C[-1]="B",1,0))" data-sheets-value="{"1":3,"3":0}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">0</td><td data-sheets-formula="=R[-1]C[0]+R[0]C[-1]" data-sheets-value="{"1":3,"3":-4}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">-4</td><td data-sheets-value="{"1":3,"3":140.3}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">140.3</td></tr>
</tbody></table>
</div>
<div>
<br />
Weight is not the greatest measurable as I could quite easily fluctuate a few pounds just depending on the day. However as I said before I can tell the difference and so can other people. Going forward I'm basically in maintenance at the moment and will stay there and probably a slight calorie surplus for quite a while. I want to put on some more muscle and I'll need calories to do that. Also I don't want to dip too far into the cutting well because my body will adapt and that would be a disaster.</div>
<div>
<br /></div>
<div>
<b><br /></b><style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style><u><b>Links/Resources</b></u><br />
<u><br /></u>
<a href="https://ketogains.com/ketogains-calculator/" style="text-align: justify;" target="_blank">Ketogains.com - ketogains calorie calculator</a><br />
<br />
<a href="https://legionathletics.com/how-many-calories-should-i-eat/" target="_blank">legionathletics.com - How Many Calories Should I Eat</a><br />
<br />
<a href="https://www.youtube.com/watch?v=TqqXMdVSuEM" target="_blank">Mind Pump Youtube - How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism</a><br />
<br />
<span id="goog_1074427094"></span><a href="https://www.blogger.com/"></a><span id="goog_1074427095"></span><a href="https://www.youtube.com/watch?v=Tqy5xBJMd98" target="_blank">Mindpump Podcast - Episode 631: Caloric Undulation for Weight Loss & Gain</a><br />
<br />
<a href="https://www.scientificamerican.com/article/6-years-after-the-biggest-loser-metabolism-is-slower-and-weight-is-back-up/" target="_blank">scientificamerican.com - 6 years after the biggest loser metabolism is slower and weight is back up</a><br />
<br />
<a href="https://www.marksdailyapple.com/fasting-weight-loss/" target="_blank">marksdailyapple.com - Why Fast?</a><br />
<br />
<a href="https://www.mindpumpmedia.com/blog/Is-Fasting-Effective" target="_blank">Mind Pump - Is Fasting Effective?</a><br />
<br />
<b><u>Food Trackers</u></b><br />
<b><u><br /></u></b>
<a href="https://paleotrack.com/" target="_blank">Paleo Track</a><br />
<br />
<a href="https://www.myfitnesspal.com/" target="_blank">My Fitness Pal</a><br />
<br />
<a href="https://cronometer.com/" target="_blank">Cron O Meter</a><br />
<br />
<br /></div>
Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-31827473835891762062017-11-21T17:13:00.000-05:002017-11-21T17:13:50.251-05:00My Spartan Race Training PlanIn my last <a href="http://simonhunterhealthfitness.blogspot.com/2017/09/overtraining-stress-relief.html" target="_blank">post</a> I talked about overtraining and how I had to take 5 weeks off from doing any serious exercise. So what does any sane person do once they are ready to go back to the gym? Well they plan every workout from now until July obviously. No I'm serious I have every <a href="https://docs.google.com/spreadsheets/d/1Sng-gZ3bLiidxW86fx3cp-oXMYcVzcPEhnKMU7VLk64/edit?usp=sharing" target="_blank">workout planned</a> until I do the <a href="https://www.spartan.com/en/race/detail/3395/overview" target="_blank">Indiana Spartan Sprint</a> again in July. You can checkout my whole plan <a href="https://docs.google.com/spreadsheets/d/1Sng-gZ3bLiidxW86fx3cp-oXMYcVzcPEhnKMU7VLk64/edit?usp=sharing" target="_blank">here</a>.<br />
<br />
Obstacle course racing (OCR) has some unique challenges in that you have to train all sorts of different systems. You need to be a good runner but you also need power, strength, mobility, a soul crushing grip and ability to flush lactate. Its a lot to try and manage and I wanted to get a little more serious and come up with a concrete plan of attack. I also wanted to <a href="https://en.wikipedia.org/wiki/Sports_periodization" target="_blank">periodize</a> my training plan instead of trying to throw the kitchen sink at me every week. Basically I would concentrate on different things at different times of the year instead of trying to train everything at once and getting no where except maybe back into an overtrained state. Unfortunately my aerobic base training didn't go quite as planned. I stopped lifting weights and doing any intervals on 5/31/2017 and then I got about 2 and 1/2 months of just aerobic base training in before I had to take that <a href="http://simonhunterhealthfitness.blogspot.com/2017/09/overtraining-stress-relief.html" target="_blank">5 weeks off</a>. <br />
<br />
In that 2 1/2 months my MAF pace didn't really improve much which was a little disappointing. If you don't remember what MAF is read my <a href="http://simonhunterhealthfitness.blogspot.com/2017/06/aerobic-training-maffetone-method.html" target="_blank">post </a>on aerobic training but essentially this was my pace at a target HR of 136 (180-age). Below are all my 4 mile MAF tests to track my progress.<br />
<br />
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<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: arial,sans,sans-serif; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="73"></col><col width="106"></col><col width="100"></col><col width="100"></col></colgroup><tbody>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Date"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">Date</td><td data-sheets-value="{"1":2,"2":"1M"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">1M</td><td data-sheets-value="{"1":2,"2":"2M"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">2M</td><td data-sheets-value="{"1":2,"2":"3M"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">3M</td><td data-sheets-value="{"1":2,"2":"4M"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">4M</td><td data-sheets-value="{"1":2,"2":"Target HR"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Target HR</td><td data-sheets-value="{"1":2,"2":"4 Mile Total Time"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">4 Mile Total Time</td><td data-sheets-value="{"1":2,"2":"Avg Pace"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Avg Pace</td><td data-sheets-value="{"1":2,"2":"Outside Temp"}" style="font-weight: bold; overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Outside Temp</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42887}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">6/1/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.41458333333333336}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:57:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4354166666666667}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:27:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4409722222222222}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:35:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4548611111111111}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:55:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.7458333333333336}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">41:54:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4364583333333334}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:28:30</td><td data-sheets-value="{"1":3,"3":76}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">76</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42891}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">6/5/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.40694444444444444}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:46:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.43333333333333335}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:24:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.44722222222222224}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:44:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4576388888888889}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:59:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.745138888888889}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">41:53:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.43628472222222225}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:28:15</td><td data-sheets-value="{"1":3,"3":83}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">83</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42894}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">6/8/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4097222222222222}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:50:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4326388888888889}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:23:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.44027777777777777}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:34:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.44166666666666665}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:36:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.7243055555555555}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">41:23:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4310763888888889}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:20:45</td><td data-sheets-value="{"1":3,"3":72}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">72</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42902}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">6/16/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4131944444444444}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:55:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4409722222222222}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:35:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4583333333333333}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">11:00:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4652777777777778}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">11:10:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.7777777777777777}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">42:40:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4444444444444444}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:40:00</td><td data-sheets-value="{"1":3,"3":86}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">86</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42909}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">6/23/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4131944444444444}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:55:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.41597222222222224}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:59:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.42083333333333334}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:06:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4326388888888889}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:23:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.682638888888889}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">40:23:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.42065972222222225}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:05:45</td><td data-sheets-value="{"1":3,"3":71}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">71</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42916}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">6/30/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.40208333333333335}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:39:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.42916666666666664}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:18:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4340277777777778}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:25:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.44027777777777777}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:34:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.7055555555555557}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">40:56:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.42638888888888893}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:14:00</td><td data-sheets-value="{"1":3,"3":77}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">77</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42919}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">7/3/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.40902777777777777}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:49:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.42916666666666664}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:18:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4423611111111111}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:37:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.45}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:48:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.7305555555555554}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">41:32:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.43263888888888885}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:23:00</td><td data-sheets-value="{"1":3,"3":82}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">82</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42928}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">7/12/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.41041666666666665}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:51:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.43125}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:21:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.44027777777777777}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:34:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4486111111111111}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:46:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.7305555555555556}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">41:32:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4326388888888889}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:23:00</td><td data-sheets-value="{"1":3,"3":84}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">84</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42955}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">8/8/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.40625}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:45:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.42291666666666666}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:09:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4354166666666667}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:27:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.44027777777777777}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:34:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.7048611111111112}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">40:55:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4262152777777778}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:13:45</td><td data-sheets-value="{"1":3,"3":76}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">76</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42963}" style="overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">8/16/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4041666666666667}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:42:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4222222222222222}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:08:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.44166666666666665}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:36:00</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.45208333333333334}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:51:00</td><td data-sheets-value="{"1":3,"3":136}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">136</td><td data-sheets-formula="=sum(R[0]C[-5]:R[0]C[-2])" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":1.7201388888888889}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">41:17:00</td><td data-sheets-formula="=R[0]C[-1]/4" data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4300347222222222}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:19:15</td><td data-sheets-value="{"1":3,"3":82}" style="overflow: hidden; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">82</td></tr>
</tbody></table>
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The more I learn about Aerobic base building the more I discover that it takes a long time. The last recommendation I heard was 30-38 weeks of base building, this was directed at a strict endurance athlete (so just running). To muddy the data a bit there seems to be a strong correlation to outside temperature and my pace so I'm not entirely sure if I achieved much. You do need patience in this kind of training but I've ran out it and what little muscle I had was disappearing fast. By the time September rolled around I was ready to get back on the weights and put in some off season strength training. So I have a strength block planned from here until Xmas.<br />
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For this block I'm using the <a href="https://www.mindpumpmedia.com/store/Quzp3dvF" target="_blank">MAPS Performance program</a> by the <a href="https://www.mindpumpmedia.com/" target="_blank">Mind Pump</a> guys.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAk8SfRXq3K6Kkn-fosiXT77eSGBdbToU5hQ39Vh0JHv4NCrdg2tidtY-m4VEJn_s2Mq5wjIteOfz5bfrG-sC_MLlRufRp4GXdEGDXP7dJ2Y_LXhC0fi39knqfVP2oHZ7TEp8hpi_nUM4/s1600/Mindpump.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAk8SfRXq3K6Kkn-fosiXT77eSGBdbToU5hQ39Vh0JHv4NCrdg2tidtY-m4VEJn_s2Mq5wjIteOfz5bfrG-sC_MLlRufRp4GXdEGDXP7dJ2Y_LXhC0fi39knqfVP2oHZ7TEp8hpi_nUM4/s200/Mindpump.jpg" width="200" /></a></div>
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If you are into resistance training I really like the programming of these guys. They also have a really good podcast and I like that they are trying to dispel many of the common myths around training and the supplement industry. So I'm going to do their <a href="https://www.mindpumpmedia.com/store/Quzp3dvF" target="_blank">MAPS Performance program</a> for the first 3 months. There are 4 phases to the plan, Raw Strength, Reactive Strength, Explosive Strength & Durability. So during this strength phase I'll be changing programming every 3 weeks. I will be modifying the program in that I will only lift twice a week instead of 3 days. I don't want to overdo it plus I'll still be doing MAF running in between to maintain the little aerobic training I've gained.<br />
<br />
<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: arial, sans, sans-serif; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="235"></col></colgroup><tbody>
<tr style="height: 51px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43009}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom;">10/1/2017</td><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43015}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom;">10/7/2017</td><td data-sheets-value="{"1":2,"2":"MAF Run 35 mins"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 35 mins</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins</td><td data-sheets-value="{"1":2,"2":"MAPS Phase I Fd 1"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAPS Phase I Fd 1</td><td data-sheets-value="{"1":2,"2":"Optional Active Recovery/Grip"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Optional Active Recovery/Grip</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins</td><td data-sheets-value="{"1":2,"2":"MAPS Phase I Fd 2"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAPS Phase I Fd 2</td><td data-sheets-value="{"1":2,"2":"Rest Day"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Rest Day</td><td data-sheets-value="{"1":2,"2":"Strength Phase I Raw Strength"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom;">Strength Phase I Raw Strength</td></tr>
<tr style="height: 51px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43016}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom;">10/8/2017</td><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43022}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom;">10/14/2017</td><td data-sheets-value="{"1":2,"2":"MAF Run 40 mins"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 40 mins</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins</td><td data-sheets-value="{"1":2,"2":"MAPS Phase I Fd 1"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAPS Phase I Fd 1</td><td data-sheets-value="{"1":2,"2":"Optional Active Recovery/Grip"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Optional Active Recovery/Grip</td><td data-sheets-value="{"1":2,"2":"MAF Run 35 mins"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 35 mins</td><td data-sheets-value="{"1":2,"2":"MAPS Phase I Fd 2"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAPS Phase I Fd 2</td><td data-sheets-value="{"1":2,"2":"Rest Day"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Rest Day</td><td data-sheets-value="{"1":2,"2":"Strength Phase I Raw Strength"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom;">Strength Phase I Raw Strength</td></tr>
<tr style="height: 51px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43023}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom;">10/15/2017</td><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43029}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom;">10/21/2017</td><td data-sheets-value="{"1":2,"2":"MAF Run 45 mins"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 45 mins</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins</td><td data-sheets-value="{"1":2,"2":"MAPS Phase I Fd 1"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAPS Phase I Fd 1</td><td data-sheets-value="{"1":2,"2":"Optional Active Recovery/Grip"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Optional Active Recovery/Grip</td><td data-sheets-value="{"1":2,"2":"MAF Run 35 mins"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 35 mins</td><td data-sheets-value="{"1":2,"2":"MAPS Phase I Fd 2"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAPS Phase I Fd 2</td><td data-sheets-value="{"1":2,"2":"Rest Day"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Rest Day</td><td data-sheets-value="{"1":2,"2":"Strength Phase I Raw Strength"}" style="background-color: #f4cccc; overflow: hidden; padding: 2px 3px; vertical-align: bottom;">Strength Phase I Raw Strength</td></tr>
</tbody></table>
<br />
This will take me to Xmas break where I'll take a week off.<br />
<br />
After Xmas I will move to more OCR focused workouts. The running workouts will ramp up and will include lots of different running workouts not just MAF. This training plan is taken directly from the book <a href="https://www.amazon.com/gp/product/1492513776/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1" target="_blank">"The Essentials of Obstacle Course Racing" </a> by <a href="http://elevateintervalfitness.com/david-magida/" target="_blank">David Magida</a>. This is the only decent Obstacle Course specific training book I have found so far. It is also a good starting spot for somebody who is just starting in OCR.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC7H_dD85InbLxZ80uvyAMd3qTp11xW3tEKWAI7y4itmg1FhYr1MzPgXeo-OD8MHUTOubaScp5n-ozprzTqJPYq8UV-CnwtDjpfx82Y0AsFSZRax0ttKkDhuuLn4OJvk3fsv1ElnyXKz0/s1600/EssentialOfObsactleCourseRacing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="499" data-original-width="350" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC7H_dD85InbLxZ80uvyAMd3qTp11xW3tEKWAI7y4itmg1FhYr1MzPgXeo-OD8MHUTOubaScp5n-ozprzTqJPYq8UV-CnwtDjpfx82Y0AsFSZRax0ttKkDhuuLn4OJvk3fsv1ElnyXKz0/s320/EssentialOfObsactleCourseRacing.jpg" width="224" /></a></div>
<br />
The training plan from the book is 3 months, with 3 phases. Foundation, Endurance and Power. I'll have 6 months from Jan to Jun so I haven't quite decided how I'm going to extend the training plan yet but I'll make that decision at the end of this year.<br />
<br />
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<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: none; font-family: arial,sans,sans-serif; font-size: 10pt; table-layout: fixed; width: 0px;" xmlns="http://www.w3.org/1999/xhtml"><colgroup><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="235"></col></colgroup><tbody>
<tr style="height: 51px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43100}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">12/31/2017</td><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43106}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1/6/2018</td><td data-sheets-value="{"1":2,"2":"MAF Run 65 mins"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 65 mins</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins, Strength Workout A"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins, Strength Workout A</td><td data-sheets-value="{"1":2,"2":"Running Workout A"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Running Workout A</td><td data-sheets-value="{"1":2,"2":"Optional Active Recovery"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Optional Active Recovery</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins, Strength Workout B"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins, Strength Workout B</td><td data-sheets-value="{"1":2,"2":"Running Workout B"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Running Workout B</td><td data-sheets-value="{"1":2,"2":"Rest Day"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Rest Day</td><td data-sheets-value="{"1":2,"2":"OCR Training Phase I Foundataion"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">OCR Training Phase I Foundataion</td></tr>
<tr style="height: 51px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43107}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1/7/2018</td><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43113}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1/13/2018</td><td data-sheets-value="{"1":2,"2":"MAF Run 65 mins"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 65 mins</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins, Strength Workout C"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins, Strength Workout C</td><td data-sheets-value="{"1":2,"2":"Running Workout C"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Running Workout C</td><td data-sheets-value="{"1":2,"2":"Optional Active Recovery"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Optional Active Recovery</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins, Strength Workout D"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins, Strength Workout D</td><td data-sheets-value="{"1":2,"2":"Running Workout D"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Running Workout D</td><td data-sheets-value="{"1":2,"2":"Rest Day"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Rest Day</td><td data-sheets-value="{"1":2,"2":"OCR Training Phase I Foundataion"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">OCR Training Phase I Foundataion</td></tr>
<tr style="height: 51px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43114}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1/14/2018</td><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43120}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1/20/2018</td><td data-sheets-value="{"1":2,"2":"MAF Run 70 mins"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 70 mins</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins, Strength Workout A"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins, Strength Workout A</td><td data-sheets-value="{"1":2,"2":"Running Workout A"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Running Workout A</td><td data-sheets-value="{"1":2,"2":"Optional Active Recovery"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Optional Active Recovery</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins, Strength Workout B"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins, Strength Workout B</td><td data-sheets-value="{"1":2,"2":"Running Workout B"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Running Workout B</td><td data-sheets-value="{"1":2,"2":"Rest Day"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Rest Day</td><td data-sheets-value="{"1":2,"2":"OCR Training Phase I Foundataion"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">OCR Training Phase I Foundataion</td></tr>
<tr style="height: 51px;"><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43121}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1/21/2018</td><td data-sheets-formula="=R[-1]C[0]+7" data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":43127}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">1/27/2018</td><td data-sheets-value="{"1":2,"2":"MAF Run 70 mins"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 70 mins</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins, Strength Workout C"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins, Strength Workout C</td><td data-sheets-value="{"1":2,"2":"Running Workout C"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Running Workout C</td><td data-sheets-value="{"1":2,"2":"Optional Active Recovery"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Optional Active Recovery</td><td data-sheets-value="{"1":2,"2":"MAF Run 30 mins, Strength Workout D"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">MAF Run 30 mins, Strength Workout D</td><td data-sheets-value="{"1":2,"2":"Running Workout D"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Running Workout D</td><td data-sheets-value="{"1":2,"2":"Rest Day"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px; vertical-align: bottom; word-wrap: break-word;">Rest Day</td><td data-sheets-value="{"1":2,"2":"OCR Training Phase I Foundataion"}" style="background-color: #fff2cc; overflow: hidden; padding: 2px 3px 2px 3px; vertical-align: bottom;">OCR Training Phase I Foundataion</td></tr>
</tbody></table>
<br />
Obviously nothing is set in stone and its very important for me to modify or adjust workouts to my schedule and more importantly on how my body feels and even take an unplanned rest day if necessary. I'm a bit type A in that respect and I need to get better at listening to my body. I also have to face the fact I am getting up in age and I just don't recover as well anymore. The first week was a perfect example. I did my first weight session on 9/26/2017 and it had been almost 3 months since I had touched a weight. The results were predictable, I did the full workout and I was very sore for 3 to 4 days. I did however cancel the weight workout on 9/29/2017 and replaced it with an easy swim (more like a 5 min dip) and a sauna session instead, so progress I guess.<br />
<br />
Finally there are no real mobility sessions in my <a href="https://docs.google.com/spreadsheets/d/1Sng-gZ3bLiidxW86fx3cp-oXMYcVzcPEhnKMU7VLk64/edit?usp=sharing" target="_blank">plan</a> but I will continue to do my <a href="https://www.gymnasticbodies.com/gb-courses/stretch-series/" target="_blank">gymnastic stretching program</a> in the evenings along with plenty of foam rolling of sore spots.<br />
<br />
If you want to get serious about your results in whatever event you are competing in it is essential to have a good plan. Even if you're not competing and just trying to stay healthy and active I think we all still want to improve and make the most of our time. Have you plateaued in your workouts? It might be time for a change. When time available is such a big factor you want every minute you do have to be used wisely. I think its also essential to document every training session to judge progress. Honestly if you're really serious I think a coach is probably worth it. However you're looking at probably $200-$300 a month for a decent coach who is going to do custom programming for you. Also if you have access to a good trainer that can pay dividends also. On the other hand <a href="https://www.nerdfitness.com/blog/how-to-hire-a-good-personal-trainer/" target="_blank">finding a good one</a> can be a bit of crap shoot. If you're in Indianapolis I can recommend this <a href="http://samwoodworth-trainer.com/" target="_blank">guy</a>. Finally you can pay for a training site, here are some well respected OCR sites.<br />
<br />
<a href="http://www.yancycamp.com/" target="_blank">Yancy Camp</a><br />
<br />
<a href="https://leaderboardfit.com/" target="_blank">Leader Board Fit</a><br />
<br />
I know coming up with my own training plan is not optimal but I enjoy the process and lets be honest I'm not winning anything. We'll see where it gets me in July.<br />
<br />
<b>Links/Resources</b><br />
<b><br /></b>
<a href="https://docs.google.com/spreadsheets/d/1Sng-gZ3bLiidxW86fx3cp-oXMYcVzcPEhnKMU7VLk64/edit?usp=sharing" target="_blank">My Training Plan</a><br />
<br />
<a href="https://www.amazon.com/gp/product/1492513776/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1" target="_blank">Book - The Essentials of Obstacle Course Racing</a><br />
<br />
<a href="https://www.mindpumpmedia.com/pages/podcast">Mind Pump Podcast</a><br />
<br />
<a href="https://www.mindpumpmedia.com/store/Quzp3dvF">MAPS Performance</a><br />
<br />
<b><a href="https://www.nerdfitness.com/blog/how-to-hire-a-good-personal-trainer/" target="_blank">Nerd Fitness - How to hire a good personal trainer</a></b><br />
<br />
<a href="http://samwoodworth-trainer.com/" target="_blank">Sam Woodworth - Indianapolis Trainer</a><br />
<br />
<a href="https://www.gymnasticbodies.com/gb-courses/stretch-series/" target="_blank">Gymnastic Bodies - Stretching Program</a><br />
<br />
<a href="https://www.spartan.com/en/race/detail/3395/overview" target="_blank">Spartan Race - 2018 Indiana Sprint</a><br />
<br />
<a href="http://www.yancycamp.com/" target="_blank">OCR Training Site - Yancy Camp</a><br />
<br />
<a href="https://leaderboardfit.com/" target="_blank">OCR Training Site - Leader Board Fit</a><br />
<br />
<br />
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<style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style>Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-17038558568025434322017-09-26T08:43:00.000-04:002017-09-26T10:48:16.339-04:00Overtraining - Stress ReliefSo its been a while since I've posted anything and you might be wondering what I've been up to lately. To be honest I've been doing nothing. No seriously I've just finished taking a full 5 weeks off of any kind of training. Why you might ask? Well it all started when I was doing my aerobic base building back in june. If you remember my <a href="http://simonhunterhealthfitness.blogspot.com/2017/06/aerobic-training-maffetone-method.html" target="_blank">post</a> on the MAF method I was going to basically stop all anaerobic training like HIIT and weights and just concentrate on my slow running to try and build an aerobic base. Something happened once I took out the anaerobic efforts, I started sleeping through the night again. Let me back up a bit further, for about 2 months before that I had been waking up almost every night to pee in the middle of the night. Typically it was around 4 am and I didn't think much about it. I thought I was just drinking too much late at night, just getting old, who knows but I just didn't put 2 and 2 together. Then when I started my MAF training the problem mysteriously went away and almost at the same time I read an <a href="http://sock-doc.com/cortisol-and-sleep/" target="_blank">article</a> that basically said that it is not normal to get up in the middle of the night and is a sign of potential overtraining. Since I had switched to just slow running and the sleep was better I continued on but then I had a week where I was just extremely fatigued around 5 pm. I also noticed that I would sometimes get dizzy or light headed when standing quickly. This is a symptom of a HPA axis problem, sometimes people call it Adrenal Fatigue. That was the point where I decided I should just take an extended break from all training. <br />
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So basically I figured that I was over stressed, perhaps I had some cortisol dysregulation, but taking time off was just one part of my rest and recover strategy. If you know me at all by now you will know that I typically go overboard when I'm presented a problem with my health. Here is what I implemented.<br />
<ol>
<li>Quit all training</li>
<li>Focused on sleep quality</li>
<li>3 meals a day, no fasting</li>
<li>Increased carb consumption</li>
<li>Quit coffee</li>
<li>Meditation</li>
</ol>
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First lets look at stress overall. Your stress tolerance is like a bucket and it starts filling up from multiple sources. Perhaps its poor diet, training, sleep, work, kids, Facebook, the list goes on and on but they all can contribute to your stress load and once your bucket is full and it starts to overflow things can start to go wrong.<br />
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<li>Quit all training - well duh captain obvious. This is a big part of my personal bucket as I work out quite a bit and had been training hard up to the Spartan race in July. However I wasn't about to just go sit on the couch and do nothing. I replaced my workouts with walking in the sun, yoga and a little sauna. I also continued my gymnastics bodies stretching routine. At first I was just walking around the office building at lunch. It was nice not having to go to the gym and it gave me a little more time to do things. But it was almost too nice and I noticed that my desire to go to the gym started vanishing pretty quickly. So I decided to keep up my routine of going to the gym at lunch, but instead of smashing some weights or running I would go outside where there are some nice trails and walk in the sun. I would then stop at a bench and meditate for 5-10 mins (more on that later). I would do the Yoga once a week and the sauna about 2-3 times a week but only for 10 mins. The sauna is relaxing but it does still stress the body and if you have ever tracked your heart rate in the sauna you will know that it can get quite high (I've seen 120 bpm after 20 mins or so) so I didn't want to go crazy in there either.</li>
<li>Focus on sleep quality - pretty simple you can read my post on <a href="http://simonhunterhealthfitness.blogspot.com/2016/06/sleep.html" target="_blank">sleep</a> but I was paying closer attention to sleep quality and if I was waking up feeling refreshed and obviously noted if I had to get up and pee.</li>
<li>3 meals a day, no fasting - maybe some day I'll write a post about all the different kinds of fasting and the many benefits which is why I have and do fast occasionally. But during a period of recovery is not the time to do it. So 3 good square meals a day, you need to tell your body food is plentiful so don't worry about it.</li>
<li>Increased carb consumption - wait, what, I know what you're thinking. Increase the carbs??? This is really just for my situation. I think in general most people should definitely cut back on carbs especially processed carbs and sugar. However for me I already don't eat bread, pizza, sweets, cereal, pasta etc etc so I'm not getting all those carbs. My carb sources are pretty much potatoes, fruit, starchy veg and maybe some rice. I was probably around 100g a day of carbs. Too low carb can be a stress on the body especially if you are doing a lot of anaerobic training. I decided to bump carbs up a bit and especially on days that I trained anaerobically. I don't know where I heard this but "You earn your carbs" pretty much sums it up. If you are a cross fitter you might want to rethink that <a href="https://en.wikipedia.org/wiki/Ketogenic_diet" target="_blank">ketogenic</a> diet.</li>
<li>Quit coffee - pretty simple I stopped drinking coffee. If I did have any cortisol issues not drinking any caffeine is advised. Besides I went from never drinking coffee to a large cup a day pretty quickly and I think its good to reset from time to time. I didn't drink any coffee over the 5 weeks and as of this writing I have just started drinking coffee on the weekends again.</li>
<li>Meditation - I've played around with meditation quite a bit the last year or so but lately had fallen off the wagon. The two apps I always recommend are Calm and Headspace. This recovery period has gotten me back on the meditation wagon so I'm trying to meditate at least once a day for a minimum of 10 mins. This time around I've been using <a href="https://www.brain.fm/" target="_blank">Brain.FM</a>, it uses sound wave frequencies to en train your brain to a certain state. I've found it is quite effective. It is a subscription service and costs around $5 a month so if you're just interested in meditation maybe start with Calm or Headspace first. However I also use <a href="https://www.brain.fm/" target="_blank">Brain.FM</a> at work as it has a focus option that I use when I'm coding. It also has a sleep function that I haven't had a chance to try yet. When I start training again I'll try to keep up with the meditation because if I can reduce stress I can in theory train harder. Patience with my kids is also another benefit that I notice, it doesn't always work though ;).</li>
</ol>
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Finally, I took a <a href="https://dutchtest.com/" target="_blank">Dutch Test</a> to make sure I didn't have any more serious Cortisol issues. I'm also a sucker for any medical tests that can help me quantify myself. If I had really screwed things up I could be looking at a year or more for complete recovery. Dutch stands for <b>D</b>ried <b>U</b>rine <b>T</b>est For <b>C</b>omprehensive <b>H</b>ormones. Basically you pee on some strips at different times of the day and they analyze those to get a proper Cortisol Curve for you. Cortisol changes throughout the day so a single measurement is pretty useless.<br />
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My results were fairly normal and there is a ton more info in the full report including hormones like testosterone and estrogen. You can see my metabolized cortisol is quite low and free cortisol is normal, this basically means I'm a slow metabolizer of cortisol. This pattern points to a thyroid or liver issue, at least that's what the educational videos told me because I'm not a doctor. I think I can safely rule out the thyroid and a poor functioning liver would line up nicely with my <a href="http://simonhunterhealthfitness.blogspot.com/2016/04/hereditary-hemochromatosis.html" target="_blank">iron issues</a>. Perhaps it is possible that my iron overload is also causing my stress tolerance to be lower. I'm not a doctor and I'm totally guessing but that seems totally logical to me. I am still giving blood once a month for my iron overload and although my ferritin has now dropped to within normal range my iron saturation % is still quite high.<br />
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I'm hoping as my iron normalizes further and I'm assuming my liver function improves I'll be able to have a bigger stress bucket.<br />
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The five weeks are over and I feel pretty good right now, I'm sleeping well, I don't feel tired at all so I'm now ready to ramp up the training again. No doubt I'll go from zero to full speed but now I'm going to be very vigilant for signs of over training and I need to listen to my body for signs that maybe I need an extra rest day. To assist me with that I've started using the <a href="http://www.hrv4training.com/" target="_blank">HRV4Training</a> App - $10. <br />
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I'm not going to get into HRV right now as this post is already dragging on but HRV stands for Heart Rate Variability (its the measure of time between heart beats) and your reading in the morning can show you how stressed you are and if you're ready for a hard days training. I have used an HRV app before but it required a heart rate strap and a 3 minute morning reading. This just isn't going to fly when kids are waking up. There is nothing more annoying for my wife than having crying kids and I have to lay there like a log for 3 minutes. This is the first app I've seen that gets an accurate HRV reading from just the camera and it only takes a minute. Maybe it's not as accurate as the strap and three minute reading but a reading I don't take is totally useless to me.<br />
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Finally I'm going to take 4 weeks off every year after my last spartan race.<br />
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<b>Links/Resources</b><br />
<a href="http://sock-doc.com/cortisol-and-sleep/" target="_blank">Sock Doc - Cortisol and sleep</a><br />
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<a href="https://bengreenfieldfitness.com/podcast/what-is-the-dutch-test/" target="_blank">bengreenfieldfitness.com/podcast - what-is-the-dutch-test/</a><br />
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<a href="http://www.garmaonhealth.com/adrenal-fatigue-tests-you-can-do/" target="_blank">garmaonhealth.com - Adrenal Fatigue tests you can do at home</a><br />
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<a href="http://www.marksdailyapple.com/overtraining/" target="_blank">marksdailyapple.com - 8 Signs you are overtraining</a><br />
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<a href="https://chriskresser.com/why-you-may-need-to-exercise-less/?utm_source=twitter&utm_medium=share&utm_term=need-exercise-less&utm_content=&utm_campaign=blog" target="_blank">chriskresser.com - why you may need to exercise less</a><br />
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<a href="https://selfhacked.com/blog/reasons-cortisol-low-high/" target="_blank">Selfhacked - Reasons your cortisol is low or high</a><br />
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<br />Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-81963280843744145232017-07-11T09:01:00.003-04:002017-07-14T11:36:25.280-04:002017 Fitness Goal - Indiana Spartan Race Recap2017 Fitness Goal complete. I completed the Indiana Spartan Sprint. As you can see Elliot and Oliver also did the kids race.<br />
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I had an absolute blast at this event and I far exceeded my expectations as far as results go. Here is the course I was looking at. Perfect Slopes is a ski resort west of Cincinnati, Ohio<br />
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Before I get too far I have to give props to my amazing wife Shannon. Since many of you are likely to get bored by my race recap I think its only fair that I give her a proper thanks right up front. She has always fully supported everything I've done whether it was automobile racing, poker or this latest obsession of mine fitness. And trust me when I say obsession, I tend to dive in head first with blinders on and my family ends up taking a hit. Its not just the event itself where she has to take care of the boys while I'm running around but I do a fair amount of training. I'm sure my wife is over me doing mobility and stretching seemingly every night. I think at times she just would just like me to sit down for two seconds and not be sprawled out on a mat, rolling on a foam roller or sticking various appendages into ice buckets. Although she might be embarrassed by her voice on some of the videos below it really feels good to hear her encouraging me and having my twin boys there. One of the things I enjoyed most about this event was that the family could get involved as well, something that isn't possible without a supportive wife. Thanks.<br />
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We got to the event with plenty of time before my 11:45 am start, checked in and got registered. Boys looked thrilled to be there.<br />
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The Elite and Competitive Groups had already ran and I was one of the earlier groups in the afternoon Open heat. It is basically everybody and anybody and there was an extremely wide range of abilities on course. After the initial exuberance of the start had worn off I was definitely in the minority by going over anything over walking pace. My basic strategy was to run very slow and steady and save my energy for the unknown obstacles. When I say unknown I mean obstacles that I had no idea how difficult they were. What I did discover is that I was pretty good on the downhill sections and I made sure I always ran the downhills as that seemed like a real waste of time if you walked the downhill parts. If I did any walking it would be on the uphills. Below is the start of my wave I'm in there somewhere. <br />
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I got through the first almost 2 miles pretty easily in about 31 mins, that included lots of hills, various walls, the monkey bars and the A-Frame. The monkey bars were different heights so I almost missed one but once I got in a rhythm it was not too bad. Smacking that bell at the end of the monkey bars was quite liberating. I was a little wobbly over the top of the A-Frame as it is quite high up and I have a fear of heights. Then there was a long downhill run to the Herc Hoist.<br />
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The Herc Hoist was down in the spectator area so this was the first time Shannon and the boys got to see me. It also meant I had checked out this obstacle earlier and I was already worried it was going to be too heavy for me. I had seen men much larger than me struggle with this obstacle. I put my foot on the fence and used it as leverage to pull the rope down. It was heavy and my pathetic body weight was not helping much. I quickly noticed the familiar voice of my wife cheering me on. The thought of my wife watching with my twin boys onlooking meant there was no way in hell I was going to drop this thing if it was physically possible. It ended up going up pretty easily after that.<br />
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Next up was the barbed wire crawl which was up a hill. It was long, maybe a hundred yards in length and the last 20 yards were being sprayed down by a large water sprayer so it was just a sloppy muddy mess. The barbed wire is low enough that you can't go on your hands and knees. You can take a small break in between the wires but you are basically doing a low military crawl all the way. The other option is to roll sideways but I decided against that because it was uphill. I think downhill this is definitely the way to go. One aspect of the race I enjoyed was the camaraderie of the event. During the barb wired crawl I spent much of the time next to a guy who was going the same speed as me. He let me know when I was free of some wire that got caught in my shorts and I did the same for him when he got tangled near the top. At the top we paused briefly to give each other a quick hand slap and then moved on. All around the course there would be people helping each other over walls and up slip walls.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyEW-FZVu2FcGMt4ZierUiLqZ6lf9DBZPJpI48pQ2-p_Rcee-8Ar5D7VvrUg-CPk8GS21FurMOT81UBxuO61Od3JxZG12fityFZ2-x4R90RJV4DSZkxEH_7yAVunmmS7w8BND0Q3xn8j0/s1600/barbed+wire.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyEW-FZVu2FcGMt4ZierUiLqZ6lf9DBZPJpI48pQ2-p_Rcee-8Ar5D7VvrUg-CPk8GS21FurMOT81UBxuO61Od3JxZG12fityFZ2-x4R90RJV4DSZkxEH_7yAVunmmS7w8BND0Q3xn8j0/s400/barbed+wire.JPG" width="300" /></a></div>
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After the barbed wire crawl it was back downhill to the spectator area for the multi rig which in this case was about 10 gymnastic rings. <br />
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However I had watched this one earlier as well and they had raised the bell up at the end of the rings and a lot of people were struggling to hit the bell. The best technique seemed to be to swing from one arm to another and get enough momentum to swing up and easily hit the bell. As you'll see in the video this plan went quickly out the window when I ended up on one ring with 2 hands. I traversed sideways from there but once on the last ring I could not muster the energy to get up to the bell and hit it.<br />
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This was my first failed obstacle and introduced me to burpee hell. I was already tired and the 30 burpees really did a number on me. I did get through them but in the relatively comical video series below you'll see how I looked as the 30 went on.<br />
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Right after that was the sandbag carry, up a hill, turn and back down. If I had to guess I'd say the sandbag was around 50lbs. It was certainly heavy for me and I just stuck my head down and focused on not stopping. I certainly didn't want to put it down because getting it back up on my shoulder would have taken a lot of effort. I switched shoulders on the downhill so I didn't have to drop it and wobbled back to the drop off point.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikYWEF-o4VOgtA9DbvIlDIiEi1AShpaKSBgb9LK6jV-BP2AhZaIipPAeuAgMoIfrNPraTbwpq-T-7RQB_puhVhXCWKLibPqHM4zI6NDBsQbqZPXydoV8Lrn0PYNgV6_dnlrIOVSLbsq78/s1600/Inkedsandbag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikYWEF-o4VOgtA9DbvIlDIiEi1AShpaKSBgb9LK6jV-BP2AhZaIipPAeuAgMoIfrNPraTbwpq-T-7RQB_puhVhXCWKLibPqHM4zI6NDBsQbqZPXydoV8Lrn0PYNgV6_dnlrIOVSLbsq78/s400/Inkedsandbag.jpg" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh00HQ5Eh4NjtaNvODxdW7gnUOmrBgr1bNu_OtI8Ojs3dfcmmg1efQ1CvhXa5Y82Gzcd8XrkTNLH0zLk7eUDsma9akr6g92Ax96K0N6LXzS8rUCJsNK-JPKVovdp5Z29ybcEoy75xQmHFA/s1600/Sandbag1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh00HQ5Eh4NjtaNvODxdW7gnUOmrBgr1bNu_OtI8Ojs3dfcmmg1efQ1CvhXa5Y82Gzcd8XrkTNLH0zLk7eUDsma9akr6g92Ax96K0N6LXzS8rUCJsNK-JPKVovdp5Z29ybcEoy75xQmHFA/s400/Sandbag1.JPG" width="300" /></a></div>
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After that right back to running up the hills. At this point I was walking the up hills, the rings, burpee, sandbag combo took a lot out of me. By the time I got to the rope climb though I was in decent shape again. The rope had no knots and I used the climbing technique I learnt at <a href="https://en.wikipedia.org/wiki/Cultybraggan_Camp" target="_blank">cultybraggan army camp</a> in Scotland as a whee lad. I didn't quite get the grip I would have liked from my feet and legs and had to still use a lot of upper body but I got up and down and avoided burpee hell. <br />
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It was then off downhill to the 7 foot wall. I kept to my strategy of running the downhills and as flew past the people walking I approached the wall, as I saw people helping each over the wall I thought to myself how cool would it be to come flying in and just hop right over. I ran in took one hop off the front of the wall, grabbed the top and pulled myslef to the top and slid right over. I was feeling pretty chuffed with myself until I realized I had racked my family jewels on the top showing off. The stomach ache I had carried me to the next obstacle the spear throw.<br />
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I had no idea what to do here but I grabbed the spear, pretended to aim, took a few steps and launched it like <a href="https://en.wikipedia.org/wiki/Daley_Thompson" target="_blank">Daley Thompson</a> trying not to get caught in the return line.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE-RdQN-T73g6gEwz9B9OztwWKMpia1P-bi7VsksYI9k6Uu_Awskl9bCbGSbQxHZQV_Z5smxjtnhQZiO8Zz3pxyC4hFezTk6ptwF77U7FgRsfIv2YPeS0mbCgWH2EN-6M-jkYYE0Q70n4/s1600/daley+thompson+javelin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="140" data-original-width="211" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE-RdQN-T73g6gEwz9B9OztwWKMpia1P-bi7VsksYI9k6Uu_Awskl9bCbGSbQxHZQV_Z5smxjtnhQZiO8Zz3pxyC4hFezTk6ptwF77U7FgRsfIv2YPeS0mbCgWH2EN-6M-jkYYE0Q70n4/s400/daley+thompson+javelin.jpg" width="400" /></a></div>
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I got a "good throw" from the cheap seats as it veered left and clipped the outside of the target. It has to stick in the target so 30 more burpees for me. Lets just say compared to my early burpee form it was now starting to degrade greatly and I think honestly if it were being judged I'm not sure how many would have counted. I did however complete 30 of some sort of weird ground humping motion.</div>
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I then came to a wall traverse. The wall wasn't quite vertical but had a pretty steep angle to it. I had the options of small chains, a few holes cut in the wall and plastic rock climbing style grips. Fortunately I had watched a video on this one and he simply got his legs up high so his feet were on the wall and used the chains to hold onto, pretty simple. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO9wzJgd5WXifY1Cl-Sl_XQ6sc0MQc9a6wiyhapZs_HRpVhdfdN0LjYVYzA6ufhRHLDfmzP_E_6EyiS65IUWpv5wZ37tQTVATIYNkQei60vDfAk-cAo9Rn9gJbvu3p36VPaNW9kZ8fSic/s1600/walltraverse.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="158" data-original-width="318" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO9wzJgd5WXifY1Cl-Sl_XQ6sc0MQc9a6wiyhapZs_HRpVhdfdN0LjYVYzA6ufhRHLDfmzP_E_6EyiS65IUWpv5wZ37tQTVATIYNkQei60vDfAk-cAo9Rn9gJbvu3p36VPaNW9kZ8fSic/s400/walltraverse.jpg" width="400" /></a></div>
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However back on the planet earth instead of unicorn land I had to quickly abandon the chain grip as I couldn't hold on to it. I went with the holes and twice I almost lost it and my feet slipped off the wall. However the thought of 30 more burpees was in my mind and this was right up there with the "your family is watching you" motivational inner talks. I made it barely and I was flooded with relief when I hit that bell.</div>
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After that came the bucket carry, I had been dreading this one a bit especially after the sandbag carry. However the course seemed quite short to me based on videos I had seen before. I did put the bucket down once but had I known how close to the finish I was I probably would have just gritted that one out. Still it wasn't too bad I was expecting about twice the distance.</div>
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Then on the back side of the course was a lot of mud and water and the dunk wall. The hardest part there was trying to get up the slippery muddy slopes with nothing to hold on to. Eventually I got to the slip wall that was right after a water crossing. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyRhprXepOblCM1MUgG3WmUb6xUJWmT0YpkYXjEOU_cP-KxchRx_cuz8xr9l4kGn8_knMztFmMfWhGBBsXZ4GHN1DfXvU2qGOdyyXSmcesteLKLSM6c-bk8xI2qfmewDv0h9DEaPXmBUY/s1600/Waterlog3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="908" data-original-width="1362" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyRhprXepOblCM1MUgG3WmUb6xUJWmT0YpkYXjEOU_cP-KxchRx_cuz8xr9l4kGn8_knMztFmMfWhGBBsXZ4GHN1DfXvU2qGOdyyXSmcesteLKLSM6c-bk8xI2qfmewDv0h9DEaPXmBUY/s400/Waterlog3.JPG" width="400" /></a></div>
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This was the one obstacle that had lines at it. You had to grab a knotted rope and climb up the wall. However there were a few ropes with no lines, these were much shorter and you had to run and jump to grab one. I went with the no line option and I was able to grab the rope and climb up. The rope had knots in it that I used to climb up but right at the top I was out of knots and I couldn't reach the top. I eventually wrapped the rope around my arm to stop from slipping off and I was able to grab the top and climb over.</div>
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Finally after another up hill run the final obstacle was a new one: the twister. Well they were all new to me but apparently this one was new this year. Its a bit like a corkscrew of handles that you try to traverse across. See below the bar with the handles on it spins.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYCtg8erIhqQiasZRhKB3NxXaUyu6oF-rrLIxUWiOpn2-d3dx1mTE-5piZ2aGteoSL7Loro63SiZuA_kNlsolW-LSuC7WLrvVvPp9eHJEHFAvBKnrZnXscP7ZxF7FtPCKtmB4XyY11lng/s1600/twister.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYCtg8erIhqQiasZRhKB3NxXaUyu6oF-rrLIxUWiOpn2-d3dx1mTE-5piZ2aGteoSL7Loro63SiZuA_kNlsolW-LSuC7WLrvVvPp9eHJEHFAvBKnrZnXscP7ZxF7FtPCKtmB4XyY11lng/s400/twister.jpg" width="400" /></a></div>
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I got half way across and the grip gave out. 30 more burpees but with the finish line in sight they weren't too awful.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifqoqXnPzGfdb1MbIY2eamKoqHZlvbyswzV2rl4ayz8h7LuGJxjoSxS_4nmCygemjfIXh3AtcliJ_YTmatMom1qbVY8TjNuF7b7cHE-P2sObz-8QwkhivP_w8DlsQgP9og-W2JM8UKDAM/s1600/Firejump3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="908" data-original-width="1362" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifqoqXnPzGfdb1MbIY2eamKoqHZlvbyswzV2rl4ayz8h7LuGJxjoSxS_4nmCygemjfIXh3AtcliJ_YTmatMom1qbVY8TjNuF7b7cHE-P2sObz-8QwkhivP_w8DlsQgP9og-W2JM8UKDAM/s400/Firejump3.JPG" width="400" /></a></div>
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Results<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP50nbtEanSm1kXL2-akALqGLjv6srS5pU0vmhRtxCuu78Do2ix-PUaF2AYOienenMP7GxTFT_wG-CeRXoTLxQsBSMvtTelQnzsI6vbJILqjstKUldMDdSc9pq_ozyJ3qjk1P1MMidO0c/s1600/Results.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="341" data-original-width="724" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP50nbtEanSm1kXL2-akALqGLjv6srS5pU0vmhRtxCuu78Do2ix-PUaF2AYOienenMP7GxTFT_wG-CeRXoTLxQsBSMvtTelQnzsI6vbJILqjstKUldMDdSc9pq_ozyJ3qjk1P1MMidO0c/s640/Results.jpg" width="640" /></a></div>
For Comparison sake here are the overall Elite winners<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjlQH5anflTjkg-64hcjOqqW9ZUuOopCI4-DTp464VGWGRJi964fRPi93j0vcCpKnIL-KyHJMWPqHtPokiyhT_zZsIe361B2t5EnwL7PlmxHwHD76Io9p-JgBDJ7LMCdw8DQWFKLJcmsk/s1600/Elite.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="383" data-original-width="821" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjlQH5anflTjkg-64hcjOqqW9ZUuOopCI4-DTp464VGWGRJi964fRPi93j0vcCpKnIL-KyHJMWPqHtPokiyhT_zZsIe361B2t5EnwL7PlmxHwHD76Io9p-JgBDJ7LMCdw8DQWFKLJcmsk/s640/Elite.jpg" width="640" /></a></div>
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And the fastest times for my age group from the men's competitive wave<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV57crAhsrmz89UNgvn_rJfEsM4ftCW8Tfc3GYeqzwJQ8ME0R0yQ2gqNu8oAB4t4WL-o_ORC_iemwmWLSj2WmQFsnQ2Thjh45AnWKB33JY3Bhg36W63mBcoGFWdSyFAnXvuvD5W5vR21I/s1600/mens+competitive.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="399" data-original-width="840" height="302" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV57crAhsrmz89UNgvn_rJfEsM4ftCW8Tfc3GYeqzwJQ8ME0R0yQ2gqNu8oAB4t4WL-o_ORC_iemwmWLSj2WmQFsnQ2Thjh45AnWKB33JY3Bhg36W63mBcoGFWdSyFAnXvuvD5W5vR21I/s640/mens+competitive.jpg" width="640" /></a></div>
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If I had been in the competitive wave I would have finished 11th/25 for my age group. With no idea how I would fare I was really happy with that. Below is my strava data of the run.<br />
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<iframe allowtransparency="true" frameborder="0" height="405" scrolling="no" src="https://www.strava.com/activities/1074140989/embed/fd97ddacd3472b1b3eb8b59fb528d1b74cdc74b2" width="590"></iframe>
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As I mentioned earlier the boys did the kids race. They had a blast and I was a super proud dad as I wasn't sure how they would like it. There were 3 different lengths of kid races so they had stuff for ages 4-14. They did the 1/2 mile course for ages 4-8. <br />
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Ready to go<br />
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Wall<br />
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Kids barbed wire (net)</div>
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Oliver running</div>
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Elliot on A frame</div>
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Finished</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja_xL1D_1-yP8yLuo8rn4rbNbld7AKDh3Y2meVhEe73AqO3oMYzganvW5VH65x6T2-TEsNHS7o1B1Blapgj4MWH3kuiZqWfx6nfofqXZ1BljIf42FuaZTzdXoAlYcXy_qR2x3IraqEpa8/s1600/IMG_5358.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja_xL1D_1-yP8yLuo8rn4rbNbld7AKDh3Y2meVhEe73AqO3oMYzganvW5VH65x6T2-TEsNHS7o1B1Blapgj4MWH3kuiZqWfx6nfofqXZ1BljIf42FuaZTzdXoAlYcXy_qR2x3IraqEpa8/s400/IMG_5358.JPG" width="300" /></a></div>
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We came, we saw, got our t-shirts, medals and a bag full of muddy clothes, mission complete.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgesaJUmbbcHwv7rsCoswOBZit5U95H0S9BjPMk3Cq2GhTaTgKeabn_UiTug2DJ8QIX3SotoJCebOWhRhTVe9xtZtLo-eaML1u0Ivz9SUGUMn6D3HtGVcgRnH1wcLjsrx44pjLl8us98I8/s1600/leaving+mission+complete.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgesaJUmbbcHwv7rsCoswOBZit5U95H0S9BjPMk3Cq2GhTaTgKeabn_UiTug2DJ8QIX3SotoJCebOWhRhTVe9xtZtLo-eaML1u0Ivz9SUGUMn6D3HtGVcgRnH1wcLjsrx44pjLl8us98I8/s400/leaving+mission+complete.JPG" width="300" /></a></div>
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I'm definitely hooked and I will certainly do this event again next year and maybe add one other race, we'll see.</div>
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<b>Links/Resources</b><br />
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<b><a href="https://www.spartan.com/en/race/detail/2148/overview" target="_blank">2017 Indiana Spartan Sprint</a></b><br />
<br />Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com1tag:blogger.com,1999:blog-5925067460691463110.post-8243373262172099102017-06-14T08:19:00.002-04:002017-06-14T08:19:57.318-04:002017 Fitness Goal - Indiana Spartan Race PreviewIf you have been following my blog for a while you will know I like to pick a different fitness goal for each year. This year I've picked one that is pretty binary. Its not a metric I can work up to overtime but simply I either complete the <a href="https://www.spartan.com/en/race/detail/2148/overview" target="_blank">Indiana Spartan Sprint</a> on July 8th or I don't. I think the hope initially was that I wouldn't have yet another goal that would take me 2 or 3 years to complete. Now I'm starting to wonder what I've got myself into.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPMWDzatCL8-6ZgXvu_NQA-7uDO3osXKtY_yJ1-e_mjL0UceOs8d6duPDHQgZGh_EafdGzm39zbtmnUsdnTRyHR2sku-L9WxVHie3iCZOfmEp10AILUsk9IKBcj8uSS_dkKD8ObGgPEhM/s1600/IndianaSpartanSpring.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="276" data-original-width="762" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPMWDzatCL8-6ZgXvu_NQA-7uDO3osXKtY_yJ1-e_mjL0UceOs8d6duPDHQgZGh_EafdGzm39zbtmnUsdnTRyHR2sku-L9WxVHie3iCZOfmEp10AILUsk9IKBcj8uSS_dkKD8ObGgPEhM/s640/IndianaSpartanSpring.jpg" width="640" /></a></div>
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So what the heck is a <a href="https://www.spartan.com/en/race/learn-more/race-types-overview" target="_blank">Spartan Race</a>? Its simply a running race typically over trail like conditions with usually lots of hills and a bunch of obstacles thrown in. There are 3 lengths, Sprint, Super and Beast<br />
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Sprint - 3-5 miles 20-23 obstacles<br />
Super - 8-10 miles 24-29 obstacles<br />
Beast - 12-14 miles 30-35 obstacles<br />
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Naturally I've signed up for the easiest of the 3, the Sprint race. Plus the Indiana Spartan race only offers the Sprint not that I have an inclination to do the longer events at this time. At first I thought 3-5 miles with 20 obstacles sounded relatively tame, but once I started looking at the <a href="https://www.spartan.com/en/race/detail/1328/results?filter=sprint%3Ffilter%3Ffilter%3Ffilter%3Ffilter%3Ffilter#" target="_blank">finishing times</a> from last years event I realized it was going to be a bit tougher than I initially thought. There are 3 classes Open, Competitive & Elite. I'm in the Open class. Here are the fastest times for my age group (45-49) from last years 2016 Indiana Sprint.<br />
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 212px;">
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<td align="left" class="xl67" height="20" style="height: 15.0pt; width: 63pt;" width="84">Class</td>
<td class="xl68" style="width: 48pt;" width="64">1st</td>
<td class="xl68" style="width: 48pt;" width="64">10th</td>
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<td align="left" height="20" style="height: 15.0pt;">Open</td>
<td class="xl66">1:27:08</td>
<td class="xl66">1:51:28</td>
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<td align="left" height="20" style="height: 15.0pt;">Competitive</td>
<td class="xl66">1:27:08</td>
<td class="xl66">1:51:28</td>
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<td align="left" height="20" style="height: 15.0pt;">Elite</td>
<td class="xl66">1:04:08</td>
<td class="xl66">1:15:32</td>
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Looks they might have combined Open and Competitive. Ultimately the goal is just to finish first and perhaps 3 hours is a reasonable first time goal (assuming I finish). I really have no clue what to expect time wise but I do know that it is going to be longer than I first imagined when I signed up for the event. Oh and did I mention the penalty for an obstacle failure is 30 burpees. I'm not sure if you have done a burpee lately but doing 30 of them once is pretty taxing in its own right. Below is one burpee. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh6BpLwT8QgbQTYboAepFaa3Li9hYBI2dZF_urau5R1ECM7EIwQWIIBtWZTLQOn6o4F-GW2fAS-Fafr7dYnMNYevK3PQAPC7SmboTgmYMSdovi0GHrKFj6dmAsW9t4FIkebYDPtO3sKjk/s1600/Burpees_Kate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="603" data-original-width="1600" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh6BpLwT8QgbQTYboAepFaa3Li9hYBI2dZF_urau5R1ECM7EIwQWIIBtWZTLQOn6o4F-GW2fAS-Fafr7dYnMNYevK3PQAPC7SmboTgmYMSdovi0GHrKFj6dmAsW9t4FIkebYDPtO3sKjk/s400/Burpees_Kate.jpg" width="400" /></a></div>
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With my inexperience it is quite likely that I will fail a lot of obstacles and I could easily have to do 100's of burpees. Read about this <a href="https://www.outsideonline.com/1921531/dnf-true-tale-failure-spartan-race" target="_blank">poor guy</a> that DNF'd his Sprint race because he was crushed by burpees.</div>
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So what kind of <a href="https://www.spartan.com/en/race/obstacles/obstacle-details" target="_blank">obstacles</a> are there going to be? Its not always the same <a href="https://www.spartan.com/en/race/obstacles/obstacle-details" target="_blank">obstacles</a> and they can add and change them as they see fit. But here are some of the more common <a href="https://www.spartan.com/en/race/obstacles/obstacle-details" target="_blank">obstacles</a> I will likely be encountering.</div>
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<a href="http://obstacleracingmedia.com/spear-throw/" target="_blank">Spear Throw</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAOwQKguTH_zvUSr42FbolyASaUvOfdE19wt8d5G6zphgQs8OlW6OSKN56EAhwOrjhL_3DLT4qpnwa17uck9jXm8jOhkIzaQZG1YAFVhavw83YAMEtA2Oiu55yvtqQRgiray-gn9ZEmyA/s1600/spartan-race-spear-throw.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="398" data-original-width="600" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAOwQKguTH_zvUSr42FbolyASaUvOfdE19wt8d5G6zphgQs8OlW6OSKN56EAhwOrjhL_3DLT4qpnwa17uck9jXm8jOhkIzaQZG1YAFVhavw83YAMEtA2Oiu55yvtqQRgiray-gn9ZEmyA/s400/spartan-race-spear-throw.jpg" width="400" /></a></div>
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<a href="http://obstacleracingmedia.com/barbed-wire-crawl/" target="_blank">Barbed Wire Crawl</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEHNHqJvA-H2y1rqRtYoCqJR2DOTDJTwvm0tujDInZbcSdIbL1tcaF57sQa7EzVpSq-5wRlE1GZ8F523qHaeindvLN8FgS8DQDCAKWdyWtQi__QJ6eNH_RW63dByOt5SHO-zLVL4OwQVU/s1600/spartan-race-barbed-wire-crawl-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="800" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEHNHqJvA-H2y1rqRtYoCqJR2DOTDJTwvm0tujDInZbcSdIbL1tcaF57sQa7EzVpSq-5wRlE1GZ8F523qHaeindvLN8FgS8DQDCAKWdyWtQi__QJ6eNH_RW63dByOt5SHO-zLVL4OwQVU/s400/spartan-race-barbed-wire-crawl-2.jpg" width="400" /></a></div>
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<a href="http://obstacleracingmedia.com/bucket-carry/" target="_blank">Bucket Carry</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhvoLEWCbwby-1Mf0wirzkRLWmnU562526iYpOFJ0-obdgeYp01tbIQLR4135GI3S68vTfHeGoLXPNfwe6b7eX773DzP2ppB-aT_rIcorK9AMjZHhaMRkcMsqoz_VlSiE5Bod00nLSi4/s1600/bucket_carry-1024x576.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="1024" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhvoLEWCbwby-1Mf0wirzkRLWmnU562526iYpOFJ0-obdgeYp01tbIQLR4135GI3S68vTfHeGoLXPNfwe6b7eX773DzP2ppB-aT_rIcorK9AMjZHhaMRkcMsqoz_VlSiE5Bod00nLSi4/s400/bucket_carry-1024x576.jpg" width="400" /></a></div>
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<a href="https://www.spartan.com/en/race/obstacles/obstacle-details?article=21873" target="_blank">Hercules Hoist</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO1tb_VkRj5x4MwOyZyaT77Sy6xQz7bCPTDsoxKB3lBOAYsORSqyAj-uVkvIXruiAYFP7Pqkz-PPnAM13dFnkXKN0xwjwqnJ0lfRgqHwA4t6noiRjzU3PZmzuntFjzeZTeJx77zhy8D88/s1600/Hercules+Hoist.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="686" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO1tb_VkRj5x4MwOyZyaT77Sy6xQz7bCPTDsoxKB3lBOAYsORSqyAj-uVkvIXruiAYFP7Pqkz-PPnAM13dFnkXKN0xwjwqnJ0lfRgqHwA4t6noiRjzU3PZmzuntFjzeZTeJx77zhy8D88/s400/Hercules+Hoist.jpg" width="285" /></a></div>
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Cargo Net</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd133EPSGsuXFctDDbT3WUWGamp1AD5Z6IjYdsbmEcr-6Lhk1V2elTd3CSClRwHfrFboeGKzG1a63fqJRSH6xES9y9dtFM0gvaQRSzMWrDgCoJGFsZr4Ubtc0VmNtKGcGV16gLXrQf2Zw/s1600/SPAR-ObsBigCargo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="424" data-original-width="640" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd133EPSGsuXFctDDbT3WUWGamp1AD5Z6IjYdsbmEcr-6Lhk1V2elTd3CSClRwHfrFboeGKzG1a63fqJRSH6xES9y9dtFM0gvaQRSzMWrDgCoJGFsZr4Ubtc0VmNtKGcGV16gLXrQf2Zw/s400/SPAR-ObsBigCargo.jpg" width="400" /></a></div>
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Multi Rig</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh86U1mdeQ1g7dbUATIdL9UhV2dsnY0kD2ACBD3YMtvdZB5Gni_I_YAqcBA52SV_ChKHdo_CdgG7alUylzoZGbVzF-vdx92rBFwrYYrDf7g5I6wAqt8EnzsPbSJoz1Y9DhwCFeifLuf6Ys/s1600/MultiRig.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="394" data-original-width="700" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh86U1mdeQ1g7dbUATIdL9UhV2dsnY0kD2ACBD3YMtvdZB5Gni_I_YAqcBA52SV_ChKHdo_CdgG7alUylzoZGbVzF-vdx92rBFwrYYrDf7g5I6wAqt8EnzsPbSJoz1Y9DhwCFeifLuf6Ys/s400/MultiRig.jpg" width="400" /></a></div>
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<a href="http://obstacleracingmedia.com/rope-climb/" target="_blank">Rope Climb</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgymZwrbpqCKgTB6fQQQzWBcyvXmbtfMVw7gYuQLNqTCmduDHmUwPU3vyY_4akByHmgYUiOkTNsxJ3-XgBWyT75XyrV1XoUz8JWtzjaGu6_C8nYeppEPgypFwIoaghqyMb7gdrJOJv1IxI/s1600/rope+climb+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="172" data-original-width="293" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgymZwrbpqCKgTB6fQQQzWBcyvXmbtfMVw7gYuQLNqTCmduDHmUwPU3vyY_4akByHmgYUiOkTNsxJ3-XgBWyT75XyrV1XoUz8JWtzjaGu6_C8nYeppEPgypFwIoaghqyMb7gdrJOJv1IxI/s400/rope+climb+2.jpg" width="400" /></a></div>
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Atlas stone</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWvlhhWJj3LyMpoT2AMpHCmMjB18-RoStrw7Sj4gFc-N54uYXog84Qp6AhdUjnuaOdG30JjrbDysNJkQSCTkobRpwEnPA67xaZvzQZZ5Jt_TBRMe5RjecjvGvgYG9mihNyh5hAEWSeULs/s1600/Atlas-Carry-1024x576.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="1024" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWvlhhWJj3LyMpoT2AMpHCmMjB18-RoStrw7Sj4gFc-N54uYXog84Qp6AhdUjnuaOdG30JjrbDysNJkQSCTkobRpwEnPA67xaZvzQZZ5Jt_TBRMe5RjecjvGvgYG9mihNyh5hAEWSeULs/s400/Atlas-Carry-1024x576.jpg" width="400" /></a></div>
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<a href="https://www.spartan.com/en/race/obstacles/obstacle-details?article=21904" target="_blank">Monkey bars</a></div>
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I think its safe to say I'm going to struggle on all the strength based obstacles. At 145lbs with a skinny frame I'm not really built for strength. Don't worry so far I'm not that great at running <a href="http://simonhunterhealthfitness.blogspot.com/2017/06/aerobic-training-maffetone-method.html" target="_blank">either</a>. I've worked a lot on grip strength as that can benefit me everywhere, but overall I think my failure rate is going to be pretty high. I've come a long way on things like the monkey bars but shoulder mobility is still an issue. I'm also going to likely miss things like the spear throw as I'm just going to wing that. I threw a Javelin once 30 years ago so I'm going to pretend that will carry me through. I also climbed a rope once at an army base in Scotland when I was 13. I still remember the technique taught by the British Army back then and that's what I will be using. Naturally I haven't actually climbed a rope since then. Obviously I've been doing some burpees as I have to figure I'm potentially looking at doing a couple of hundred or so. This last month I'm working on just my <a href="http://simonhunterhealthfitness.blogspot.com/2017/06/aerobic-training-maffetone-method.html" target="_blank">aerobic engine</a> with one more session with my <a href="http://samwoodworth-trainer.com/" target="_blank">trainer</a> which will definitely be anaerobic. I'm continuing my grip workouts though and of course lots of mobility still with <a href="https://www.gymnasticbodies.com/gb-courses/stretch-series/" target="_blank">Gymnastic Bodies stretching series</a>.</div>
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Here are the hills and terrain I will be dealing with.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW5yNSkr7JxlrSKjtl-owFYY0l4BoromitTCGnaTYzLA3oxEFUA0YeAx63KMqAtrBTWgAuBeC1oqdBalTS2PdTb5BPI3y0GVulD9vwovba_OULVcZyK0ZL0ASdx60lo5HdLMXyh6ItELE/s1600/Perfect+Noth+Slopes+Terrain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="476" data-original-width="828" height="364" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW5yNSkr7JxlrSKjtl-owFYY0l4BoromitTCGnaTYzLA3oxEFUA0YeAx63KMqAtrBTWgAuBeC1oqdBalTS2PdTb5BPI3y0GVulD9vwovba_OULVcZyK0ZL0ASdx60lo5HdLMXyh6ItELE/s640/Perfect+Noth+Slopes+Terrain.jpg" width="640" /></a></div>
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Finally I made the mistake of watching the documentary "<a href="http://riseofthesufferfests.com/" target="_blank">Rise of the Sufferfests</a>" and it put a new perspective of what I might be in for. Fortunately I won't have to deal with freezing water as I don't do well in the cold, of course I might change my mind when its the middle of the day in July. </div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/0SSyhSQriPM/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/0SSyhSQriPM?feature=player_embedded" width="320"></iframe></div>
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We will see how woefully unprepared I am. I'm going to channel my inner <a href="https://en.wikipedia.org/wiki/Shannon_Briggs" target="_blank">Shannon "The Canon" Briggs</a>, <a href="https://www.youtube.com/watch?v=jmi8IwYvfU0" target="_blank">let's go Champ</a>!<br />
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I'm signed up with a team (Midwest Justice League) as a coworker has a team that runs this event and this ensures we will start together. At least there will be someone to drag my limp body to the finish if necessary. Start time is TBA.<br />
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<b>Links/Resources</b></div>
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<a href="http://obstacleracingmedia.com/organizer/spartan-race/#obstacles" target="_blank">Obstacle Racing Media - Obstacles</a></div>
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<a href="https://www.spartan.com/en/race/obstacles/obstacle-details" target="_blank">Spartan.com - Obstacles</a></div>
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<a href="https://www.outsideonline.com/1921531/dnf-true-tale-failure-spartan-race" target="_blank">OutsideOnline - DNF: The True Tale of Failure at a Spartan Race</a></div>
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<a href="http://riseofthesufferfests.com/" target="_blank">Rise of the Sufferfests</a><br />
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Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com4tag:blogger.com,1999:blog-5925067460691463110.post-58196546523878182142017-06-08T09:12:00.000-04:002017-06-13T13:44:37.020-04:00Aerobic Training - The Maffetone MethodIf you read my <a href="http://simonhunterhealthfitness.blogspot.com/2017/01/2016-year-in-review.html" target="_blank">year in review</a> I mentioned there in 2017 I was going to try to put to bed one of my first fitness goals from 2014. Run 3 miles in under 21 minutes (7 min/mile pace). In 2014 the closest I got was 2 miles in under 14 minutes and I also ran a 5K at a 7:15 min/mile pace. So how was I training at the time to complete this goal? Well like most people I thought the best way to train was to go out and run as hard as I could for 3 miles, seems logical right? I was running a race pace every time I went out, always trying to better my fastest time. This means I was always putting my heart rate into an anaerobic zone and I was never actually training my base aerobic system. Not only that but running this way for every run is putting a lot of stress on the body and putting it into a fight and flight response. The body doesn't know if I'm out training or if I might be running from a tiger. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY1W-NE56jdqCHRnM2UE9UhulDJLSQPbKiyBGn3hs9cGwErY1lCrSoP8o54DHrrlrB8OXV2IOxaTc2bjfKyLyb6PIyZZKW6MSsFgHALPO1jJk4xJ32bkKYJ8vxZsK-gogEz5x4qEu9IFk/s1600/man+tiger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="283" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY1W-NE56jdqCHRnM2UE9UhulDJLSQPbKiyBGn3hs9cGwErY1lCrSoP8o54DHrrlrB8OXV2IOxaTc2bjfKyLyb6PIyZZKW6MSsFgHALPO1jJk4xJ32bkKYJ8vxZsK-gogEz5x4qEu9IFk/s400/man+tiger.jpg" width="400" /></a></div>
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Long term this can have all sorts of <a href="https://www.nytimes.com/2017/02/22/well/move/men-is-exercise-putting-a-damper-on-your-sex-life.html?_r=1" target="_blank">deleterious effects</a> on your body from your hormones to your thyroid and beyond. I would also hazard a guess and bet that most people are training/running like this in an anaerobic state and not even realizing it.<br />
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Ok so lets back up a bit. First what is the difference between <a href="http://www.fitness19.com/aerobic-and-anaerobic-exercise-what-is-the-difference/" target="_blank">aerobic vs anaerobic training</a>. In simple terms when you train aerobically you have sufficient oxygen to produce all the energy your muscles need to perform. You can utilize fat as your energy source and can sustain this pace for long periods. Anaerobic training is when there is not enough oxygen present and glycogen (carbs/sugar) is used as fuel. Muscles will also produce lactate acid. Another way to think of it is aerobic effort is like a marathon and anaerobic is like a sprint. There is certainly some debate on how much of each you want to do but every expert talks about building a strong aerobic base and I was doing nothing to train the aerobic system. This was a huge change in the way I was doing things. So how do you train the aerobic system? Enter the <a href="https://philmaffetone.com/180-formula/" target="_blank">Maffetone Method</a>. The <a href="https://philmaffetone.com/180-formula/" target="_blank">Maffetone Method</a> is training at a specific heart rate to make sure you are in an aerobic state. It uses a simple heart rate formula of<br />
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180 - Age = Aerobic Target Heart Rate<br />
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So for me<br />
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180 - 44 = 136<br />
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Basically you will never let your heart rate go above this number and always train at or below this number. This pace should be easy, you should be able to carry on a conversation while you are running. And boy was this an eye opener for me. In order to train at this number when I first started I was at almost walking speed this immediately showed how aerobically unfit I was despite being "fit". Keep in mind when you first start training this way you are gong to have to swallow your ego and exercise patience. You will be getting passed by everyone in sight but its important you maintain your heart rate and keep plodding along. You are likely going to have to walk up inclines but you must always adjust your pace to keep at or under your target. Also I was extending the time I was training, think long and slow. <br />
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The great thing about this method is you can also quantify your progress in aerobic capacity. All you do is periodically time how long it takes for you to complete a mile at your target HR. We call this a MAF test. Warm up until you are at your target HR then run the mile staying at your target HR and record the time. Use the same mile each time, preferable on a track but if not just stay consistent. I have a loop I do at the gym that is almost exactly a mile. Overtime this number should come down. You should be able to run faster but maintain the same HR, this is a good sign your aerobic engine is improving. Below is my 1 mile MAF Tests.<br />
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<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="{"1":2,"2":"1M"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">1M</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42630}" style="padding: 2px 3px; text-align: right; vertical-align: bottom;"><span style="background-color: white;">9/17/2016</span></td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4444444444444444}" style="padding: 2px 3px; text-align: center; vertical-align: bottom;"><span style="background-color: white;">10:40:00</span></td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42659}" style="padding: 2px 3px; text-align: right; vertical-align: bottom;"><span style="background-color: white;">10/16/2016</span></td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.43194444444444446}" style="padding: 2px 3px; text-align: center; vertical-align: bottom;"><span style="background-color: white;">10:22:00</span></td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42677}" style="padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">11/3/2016</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.4048611111111111}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">9:43:00</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42812}" style="padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">3/18/2017</td><td data-sheets-numberformat="[null,6,"[h]:mm:ss",1]" data-sheets-value="{"1":3,"3":0.42916666666666664}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10:18:00</td></tr>
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Now as you can see despite using the MAF method for all my aerobic training apart from some initial progress I wasn't really getting anywhere. The real wake up call was my first 5K run this year where I made no improvement at all after a full winter of training MAF and increasing my time and distance. This was really disappointing as I was actually slower than 6 months ago.<br />
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<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Date"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Date</td><td data-sheets-value="{"1":2,"2":"Distance"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Distance</td><td data-sheets-value="{"1":2,"2":"Time"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Time</td><td data-sheets-value="{"1":2,"2":"Pace/Mile"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Pace/Mile</td><td data-sheets-value="{"1":2,"2":"Race"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Race</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":41851}" style="padding: 2px 3px; vertical-align: bottom;">7/31/2014</td><td data-sheets-value="{"1":2,"2":"2 M"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">2 M</td><td data-sheets-value="{"1":2,"2":"14:00","6":1}" style="padding: 2px 3px; vertical-align: bottom;">14:00</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="{"1":3,"3":0.2916666666666667}" style="padding: 2px 3px; vertical-align: bottom;">7:00</td><td data-sheets-value="{"1":2,"2":"Training"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Training</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":41882}" style="padding: 2px 3px; vertical-align: bottom;">8/31/2014</td><td data-sheets-value="{"1":2,"2":"4 M"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">4 M</td><td data-sheets-value="{"1":2,"2":"31:10","6":1}" style="padding: 2px 3px; vertical-align: bottom;">31:10</td><td data-sheets-value="{"1":2,"2":"7:47","6":1}" style="padding: 2px 3px; vertical-align: bottom;">7:47</td><td data-sheets-value="{"1":2,"2":"Ripple Effect"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Ripple Effect</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":41895}" style="padding: 2px 3px; vertical-align: bottom;">9/13/2014</td><td data-sheets-value="{"1":2,"2":"5 K"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">5 K</td><td data-sheets-value="{"1":2,"2":"22:32","6":1}" style="padding: 2px 3px; vertical-align: bottom;">22:32</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="{"1":3,"3":0.3020833333333333}" style="padding: 2px 3px; vertical-align: bottom;">7:15</td><td data-sheets-value="{"1":2,"2":"Heart Walk"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Heart Walk</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42656}" style="padding: 2px 3px; vertical-align: bottom;">10/13/2016</td><td data-sheets-value="{"1":2,"2":"5 K"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">5 K</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="{"1":3,"3":0.9604166666666667}" style="padding: 2px 3px; vertical-align: bottom;">23:03</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="{"1":3,"3":0.3090277777777778}" style="padding: 2px 3px; vertical-align: bottom;">7:25</td><td data-sheets-value="{"1":2,"2":"Ripple Effect"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Ripple Effect</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42698}" style="padding: 2px 3px; vertical-align: bottom;">11/24/2016</td><td data-sheets-value="{"1":2,"2":"4.58M"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">4.58M</td><td data-sheets-value="{"1":2,"2":"33:38","6":1}" style="padding: 2px 3px; vertical-align: bottom;">33:38</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="{"1":3,"3":0.3055555555555556}" style="padding: 2px 3px; vertical-align: bottom;">7:20</td><td data-sheets-value="{"1":2,"2":"Drumstick Dash"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Drumstick Dash</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="[null,5,"m/d/yyyy",1]" data-sheets-value="{"1":3,"3":42881}" style="padding: 2px 3px; vertical-align: bottom;"><b style="background-color: #fff2cc;">5/26/2017</b></td><td data-sheets-value="{"1":2,"2":"5 K"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;"><b style="background-color: #fff2cc;">5 K</b></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="{"1":3,"3":0.9645833333333333}" style="padding: 2px 3px; vertical-align: bottom;"><b style="background-color: #fff2cc;">23:09</b></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="{"1":3,"3":0.3104166666666667}" style="padding: 2px 3px; vertical-align: bottom;"><b style="background-color: #fff2cc;">7:27</b></td><td data-sheets-value="{"1":2,"2":"Schools out 5K"}" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Schools out 5K</td></tr>
</tbody></table>
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I went back and listened to every <a href="http://www.enduranceplanet.com/tag/phil-maffetone/" target="_blank">Phil Maffetone interview on the Endurance Planet Podcast</a>. What I realized was I was doing it wrong. You are supposed to build your aerobic engine without any other anaerobic input. Basically he suggests doing the MAF method by itself until you stop seeing improvement, maybe 3-6 months depending on the person and then at that point you can start to sprinkle in some anaerobic work. I kinda knew this already but what I failed to consider is that weight training is anaerobic. I was still doing 2 heavy lifting days plus various gymnastics strength training mixed in on the weekends. As you know I'm training for the <a href="https://www.spartan.com/en/race/detail/2148/overview" target="_blank">Spartan Indiana Sprint race</a> this year and I've got basically 2 competing goals. I have to build strength and mobility for the various obstacles but at the same time become more aerobically conditioned to be a faster runner. I was trying to do this all together and I was probably over training myself or at the very least hindering my aerobic training. I've decided to commit myself to the MAF method and remove all anaerobic training including weight training for a bit and see if I can truly build that aerobic base with this method. I only have 1 month until the Spartan Race so I don't expect much in that time but after that race I'm going to really commit to the MAF method and see if I can break that 22 min 5K barrier at the Ripple Effect 5K on 10/5/2017. Hopefully I don't lose too much muscle over this base building period but I'll be taking my MAF test every week to access progress. I will experiment with adding a very small amount of weight training and based on my MAF tests see if I can get away with that or not.<br />
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There is a very good <a href="https://www.runningahead.com/groups/LOWHRTR/forum/60275b29d3324bd384739e880f6a7495" target="_blank">FAQ</a> for this type of training over in the Low Heart Rate Training Forum. In there is shows what times you can expect for a particular MAF test time. Here is the breakdown for a 5K.<br />
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<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"AeTT"}" style="border-color: rgb(0, 0, 0); font-weight: bold; padding: 2px 3px; vertical-align: bottom;">MAF</td><td data-sheets-value="{"1":2,"2":"5K Time"}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); border-top-color: rgb(0, 0, 0); font-weight: bold; padding: 2px 3px; vertical-align: bottom;">Estimated 5K Time</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.4166666666666667}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">10:00</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.9708333333333333}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">23:18</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.375}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">9:00</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.90625}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">21:45</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.3541666666666667}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">8:30</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.8736111111111111}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">20:58</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.3333333333333333}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">8:00</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.8416666666666667}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">20:12</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.3125}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">7:30</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.7763888888888889}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">18:38</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.2916666666666667}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">7:00</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.7118055555555556}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">17:05</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.2708333333333333}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">6:30</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.6798611111111111}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">16:19</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.25}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">6:00</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.6472222222222223}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">15:32</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.23958333333333334}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">5:45</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.6145833333333334}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">14:45</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.22916666666666666}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">5:30</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.5826388888888889}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">13:59</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.21875}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">5:15</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.5611111111111111}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">13:28</td></tr>
<tr style="height: 21px;"><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.20833333333333334}" style="border-bottom-color: rgb(0, 0, 0); border-left-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">5:00</td><td data-sheets-numberformat="{"1":6,"2":"h:mm","3":1}" data-sheets-value="{"1":3,"3":0.55}" style="border-bottom-color: rgb(0, 0, 0); border-right-color: rgb(0, 0, 0); padding: 2px 3px; vertical-align: bottom;">13:12</td></tr>
</tbody></table>
<br />
Based on this I would need to complete a MAF test of around 9 min/miles to achieve my goal. We will see how I progress with my MAF test times and if that will correlate to a faster 5K pace.<br />
<br />
Now you are probably thinking I need a fancy heart rate monitor. Well yes and no but you don't have to spend a ton of money. There are plenty of deals on Ebay if you don't want the latest greatest. One word of caution, I have one of those newer running watches with the optical heart rate sensor built into the watch and in my opinion it is not accurate or consistent enough for this type of training. I still use an external heart rate strap (<a href="https://www.amazon.com/Polar-Bluetooth-Fitness-Tracker-XX-Large/dp/B007S088F4/ref=sr_1_1?ie=UTF8&qid=1496924650&sr=8-1-spons&keywords=polar+h7&psc=1" target="_blank">Polar H7</a>) that is paired to my watch (Tomtom Runner). Garmin is another great brand in this segment. Failing that just use the talk test, if you can't carry on a conversation while running you are going to fast. Alternatively just breath only using your nose.<br />
<br />
So based on this you might be wondering when do you go anaerobic in your heart rate. Just add 10 for a rough estimate. So 136 + 10 = 146. If my heart rate is over 146 I'm probably training the anaerobic system. The takeaway should be that the vast majority of your running should be aerobic and you should probably just slow down. Running at my MAF heart rate also is frankly more enjoyable as you aren't trying to kill yourself with every run.<br />
<br />
<b>Links/Resources</b><br />
<b><br /></b>
<a href="http://www.fitness19.com/aerobic-and-anaerobic-exercise-what-is-the-difference/" target="_blank">Aerobic and anaerobic exercise what is the difference?</a><br />
<br />
<a href="https://runnersconnect.net/running-training-articles/aerobic-vs-anaerobic-training/" target="_blank">Runners Connect - Aerobic vs anaerobic training</a><br />
<br />
<a href="http://www.diazhumanperformance.com/" target="_blank">Richard Diaz Website</a><br />
<br />
<a href="https://philmaffetone.com/180-formula/" target="_blank">The Maffetone Method</a><br />
<br />
<a href="https://www.nytimes.com/2017/02/22/well/move/men-is-exercise-putting-a-damper-on-your-sex-life.html?_r=1" target="_blank">nytimes - men is exercise putting a damper on your sex life</a><br />
<br />
<a href="http://endurance%20planet%20-%20podcasts%20with%20dr%20phil%20maffetone/" target="_blank">Endurance Planet - Podcasts with Dr Phil Maffetone</a><br />
<b><br /></b>
<style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style><style type="text/css"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--></style>Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-18946357810531938012017-04-12T12:13:00.000-04:002017-06-13T13:45:00.877-04:002015 Fitness Goal - Touching My Toes Update 27 MonthsI did it. 2015 Fitness Goal is crossed off the list.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6emA_rRAhnE8FxcfEvSrcKG2v9NyH6CnsVnYT8oP7dNIAHvlNbbTLXG3UVlneDFMzskVXobOQ399bMnxmLaUplmCKTprLtQadMUP8fegip_QxUAR1UBM_Lo8DCkjSEb40t-xV4fr9ptU/s1600/Rocky+Victory.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="341" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6emA_rRAhnE8FxcfEvSrcKG2v9NyH6CnsVnYT8oP7dNIAHvlNbbTLXG3UVlneDFMzskVXobOQ399bMnxmLaUplmCKTprLtQadMUP8fegip_QxUAR1UBM_Lo8DCkjSEb40t-xV4fr9ptU/s400/Rocky+Victory.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFzW3OpB1BT1-eTsjaP1WkI3Mvu1EXMEsnK30Hdv0YKGbuhsdN4X-6oxV1bQvsKU3iUbGPGJqxQi1qiqTGTdNruYBoiEj1sec0fe8TExQ7gF2sP6Zog9owwHDR8NsO-wizzeHuqz3VGEs/s1600/Side+Close+03312017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFzW3OpB1BT1-eTsjaP1WkI3Mvu1EXMEsnK30Hdv0YKGbuhsdN4X-6oxV1bQvsKU3iUbGPGJqxQi1qiqTGTdNruYBoiEj1sec0fe8TExQ7gF2sP6Zog9owwHDR8NsO-wizzeHuqz3VGEs/s400/Side+Close+03312017.JPG" width="300" /></a></div>
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For those of you that were following closely I was practically touching my toes in my <a href="http://simonhunterhealthfitness.blogspot.com/2017/01/2016-year-in-review.html" target="_blank">2016 year in review post</a>. Its hard to believe I've been at this for over 2 years now but my drive to improve mobility and movement function has not waned at all. There is still such a tremendous upside to improving my mobility and movement and I guess it is going to take a while to undo all the damage from years of constant sitting. In my previous <a href="http://simonhunterhealthfitness.blogspot.com/2016/10/2015-fitness-goal-touching-my-toes.html" target="_blank">update</a> I mentioned that progress had stalled and I was pulling out the big guns and employing professional help in the form of the <a href="https://www.gymnasticbodies.com/" target="_blank">Gymnastic Bodies</a> program <a href="https://www.gymnasticbodies.com/gb-courses/stretch-series/" target="_blank">front split stretching series</a> . I've been dutifully doing the 45 min once a week workout for just over 6 months now. I also ended up starting the other two stretch series (middle split and thoracic bridge) as well just to round out the whole package. If you think my front split mobility is terrible you should see my thoracic bridge. So the good news is I've started to move the needle again but boy if I wasn't measuring everything and taking pictures I might question if I have had made any progress at all. It took me a whole year to go that last 2 inches.<br />
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Updated graph (started <a href="https://www.gymnasticbodies.com/" target="_blank">Gymnastic Bodies</a> around 9/30/2016)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqOyal9H24gvtTIMiksUK0qhNSc7eQWAjrI_JC0TjMTu7FixThLaqGliU4q8sEMEma14FXMAUOKuagexghj6jfKKwkQlqF2O89qqKnB6mWEBV5cu7MDjrIe2G6Z4ejjyxpddhM8UrAc18/s1600/Toe+Touch+Graph.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqOyal9H24gvtTIMiksUK0qhNSc7eQWAjrI_JC0TjMTu7FixThLaqGliU4q8sEMEma14FXMAUOKuagexghj6jfKKwkQlqF2O89qqKnB6mWEBV5cu7MDjrIe2G6Z4ejjyxpddhM8UrAc18/s640/Toe+Touch+Graph.jpg" width="640" /></a></div>
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Here is the last 6 months in pictures<br />
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9/30/2016<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj6302qP3qpI3Sg-uBJDwE8GTLX_sGNxnjWqusoAOnJ5jTXXrGBNCstIK5Pa-C8VWCzGZohppUPHg-pZh2mRum5n2tL9haHlLPvXmxc5hzri3n9zolA2zlfrtw2LMJLgfx15cMvFMT5J0/s1600/Full+toe+touch+09302016.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj6302qP3qpI3Sg-uBJDwE8GTLX_sGNxnjWqusoAOnJ5jTXXrGBNCstIK5Pa-C8VWCzGZohppUPHg-pZh2mRum5n2tL9haHlLPvXmxc5hzri3n9zolA2zlfrtw2LMJLgfx15cMvFMT5J0/s320/Full+toe+touch+09302016.JPG" width="240" /></a></div>
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12/31/2016</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW8FqLnurutj5leWNpTc1E61Yusq_5RO-_vfp-ChCduJEl6LUXkbZuhgWsrDEN7YL2_MN-LG0Q7KU98hNMzb5LYotVvfwsYYVBDK8QyUeWFU-SOmTvrIzbSx9bM_AS4pX0aq7UlfKNsHg/s1600/Full+12312016.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW8FqLnurutj5leWNpTc1E61Yusq_5RO-_vfp-ChCduJEl6LUXkbZuhgWsrDEN7YL2_MN-LG0Q7KU98hNMzb5LYotVvfwsYYVBDK8QyUeWFU-SOmTvrIzbSx9bM_AS4pX0aq7UlfKNsHg/s320/Full+12312016.JPG" width="240" /></a></div>
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3/31/2017</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Mi1VaA2E8ouvD3qwGGRKQj9FNVX9K47E6gO2LiIUEU4yuYHX4X0nMiE5zA7sWVtPjzF5Qiw4H9vXuySLN2k814q1N73oMdAq_B_3khLcLxqmloPEJDY27cVDj9R7jTMZYB1zly_pKIE/s1600/Full+03312017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Mi1VaA2E8ouvD3qwGGRKQj9FNVX9K47E6gO2LiIUEU4yuYHX4X0nMiE5zA7sWVtPjzF5Qiw4H9vXuySLN2k814q1N73oMdAq_B_3khLcLxqmloPEJDY27cVDj9R7jTMZYB1zly_pKIE/s320/Full+03312017.JPG" width="240" /></a></div>
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A bit difficult to see any progress there, here are the close ups</div>
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9/30/2016</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZNAdBnDQDy7-TyPMFWejL3kXr3dxiLK0nxk3wESRIXQFIwkOMhyphenhyphenTR9eazu_OJstwdIi6_vsi1SAqf9Fy47cpr4ODkan-50uAPDj9nL-uvt49xsew96wh2yt5XZIR8NI1prdxz3Z7P6vc/s1600/Side+half+09303016.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZNAdBnDQDy7-TyPMFWejL3kXr3dxiLK0nxk3wESRIXQFIwkOMhyphenhyphenTR9eazu_OJstwdIi6_vsi1SAqf9Fy47cpr4ODkan-50uAPDj9nL-uvt49xsew96wh2yt5XZIR8NI1prdxz3Z7P6vc/s320/Side+half+09303016.JPG" width="240" /></a></div>
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12/31/2016</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgovF-9xSx5Hx9-IVD443Gjjy6f0lOLx0MpyJtfEWJUtU6ij5cViVC8f2D6BIZf_XUcaXxnhh6xZdHAuRvEz2nM3boIXuAe4vIL1kOWH948IhiDRzYk0Ql9EvT2GDvIIKWHucfmk2JD5W4/s1600/Side+Close+12312016.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgovF-9xSx5Hx9-IVD443Gjjy6f0lOLx0MpyJtfEWJUtU6ij5cViVC8f2D6BIZf_XUcaXxnhh6xZdHAuRvEz2nM3boIXuAe4vIL1kOWH948IhiDRzYk0Ql9EvT2GDvIIKWHucfmk2JD5W4/s320/Side+Close+12312016.JPG" width="240" /></a></div>
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3/31/2017<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSoZFt1d2dpXGIVtzlpXlUbosMwNmLRZBKD9Wz7nlnkFf7fhJKbblocmoachhM9PsWYVWHyzzENR73I-gWwz8klfc80GhMarnk6cVGghpn7O_8eSA8Zqg09H3yth16kBL8sKlnUyTBVSQ/s1600/Side+Close+03312017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSoZFt1d2dpXGIVtzlpXlUbosMwNmLRZBKD9Wz7nlnkFf7fhJKbblocmoachhM9PsWYVWHyzzENR73I-gWwz8klfc80GhMarnk6cVGghpn7O_8eSA8Zqg09H3yth16kBL8sKlnUyTBVSQ/s320/Side+Close+03312017.JPG" width="240" /></a></div>
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This is not the end for me, I'll continue to follow the <a href="https://www.gymnasticbodies.com/" target="_blank">Gymnastic Bodies</a> program, track my progress and see where it takes me.<br />
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PREV - <a href="http://simonhunterhealthfitness.blogspot.com/2016/10/2015-fitness-goal-touching-my-toes.html" target="_blank">2015 Fitness Goal - Touching My Toes Update 21 Months</a>Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-51571986923674310542017-02-28T13:17:00.000-05:002017-02-28T13:25:16.582-05:00Body By Science - Can you work out just 12 mins a week?In 2015 I read an interesting <a href="https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174/ref=sr_1_1?ie=UTF8&qid=1477421065&sr=8-1&keywords=body+by+science+doug+mcguff" target="_blank">book</a> on a particular strength building protocol that only required one 12 minute workout once a week. Sounds too good to be true right? It's called "<a href="https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174/ref=sr_1_1?ie=UTF8&qid=1477421065&sr=8-1&keywords=body+by+science+doug+mcguff" target="_blank">Body By Science</a>" by Doug McGuff. I was intrigued as I'm always interested in maximizing my workout time and frankly always looking for ways to do less work in the gym but get the same results.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBjYx7YY4q-JwqI5RAbG66YTsQjQooodzcOrR-mAC5zSe4HG1l2NbZ9uMguAxPHGq8r493TJvq7iSL7xJ_L9sd6FBizbQMTXNKj9S1b8oPW130WmHr92RCPL8KYzUXE-2Trfk5DmqWdY0/s1600/bodybyscience.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBjYx7YY4q-JwqI5RAbG66YTsQjQooodzcOrR-mAC5zSe4HG1l2NbZ9uMguAxPHGq8r493TJvq7iSL7xJ_L9sd6FBizbQMTXNKj9S1b8oPW130WmHr92RCPL8KYzUXE-2Trfk5DmqWdY0/s400/bodybyscience.jpg" width="318" /></a></div>
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So I decided I would do a little experiment to see if this protocol worked at all. I started this experiment on 12/14/2015 and the plan was to follow only this protocol for a whole year. Going into the experiment I was probably in average shape strength wise for me, there was certainly plenty of room for me to get better. But trust me my strength is not very impressive at all. However for the sake of this experiment I did a few basic lifts to failure as a baseline strength test.</div>
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12/23/2015</div>
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9 over hand pull ups</div>
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Bench Press - 8 reps of 135 lbs</div>
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Back Squat - 6 reps of 155 lbs</div>
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I think a small child could do better but for the benefit of my readers I've now published those numbers. Luckily for me the number of people who will actually read this is minuscule.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFX8qgbQavL1OcNP_jqpMNvSe5EDDkJTRZwak7Nl8zgnP8opIn4qkkiMmAZPaNS6DwHqzL5q5CB4ghROcbUh4MGQ4WgeW9otLT5dX95q39OhzNYAbhsNyE0aTJj3DcMQF65-OhOZTBm0s/s1600/smallchildlifting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFX8qgbQavL1OcNP_jqpMNvSe5EDDkJTRZwak7Nl8zgnP8opIn4qkkiMmAZPaNS6DwHqzL5q5CB4ghROcbUh4MGQ4WgeW9otLT5dX95q39OhzNYAbhsNyE0aTJj3DcMQF65-OhOZTBm0s/s400/smallchildlifting.jpg" width="400" /></a></div>
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So what is the magic formula to this protocol? Well I recommend you buy the <a href="https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174/ref=sr_1_1?ie=UTF8&qid=1477421065&sr=8-1&keywords=body+by+science+doug+mcguff" target="_blank">book</a> if its something that interests you but basically it is a super slow set performed to complete and utter failure. To get an idea of how slow you move the weight you basically move the weight as slow as possible without jerking the weight. You then time your "Time Under Load" (TUL) and once you reach a certain time threshold you increase the weight. You only do 1 set per exercise and to start you do the Big 5 workout: Chest Press, Shoulder Press, Leg Press, Pull Down and Seated Row. You do all the exercises on the machines (you can use free weights if necessary it covers this in the <a href="https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174/ref=sr_1_1?ie=UTF8&qid=1477421065&sr=8-1&keywords=body+by+science+doug+mcguff" target="_blank">book</a>). In particular Nautilus machines which I'll explain why in a bit. You don't rest in between each set so you really do get done in about 12 mins. And you only do this workout once a week. To give you a better idea of what this looks like he is a video of a someone performing a typical workout.</div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/_pooWnGj5P0/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/_pooWnGj5P0?feature=player_embedded" width="320"></iframe></div>
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Ok so I'm sure you're wondering does it work? Can I really work out 12 mins a week? Well to be honest I'm not entirely sure. There were a couple of problems with my experiment. First off I didn't use the correct machines, I just used the ones available to me at my gym which are the typical <span style="background-color: white;">Cyrex</span> machines. The reason that Nautilus machines are preferred is that they feature correct cam profiles that vary the resistance in accord with the strength curves of the muscles being trained. In other words the resistance is varied by the point in the movement. For example when doing chest press your weakest point is typically when the bar is right to your chest and then the lift gets easier as you push away. What the cam does is vary the weight so that the resistance is even across the whole motion. Its the reason you might see some people benching with chains on the end of the bar as it will increase the weight as the chain comes off the ground. Same principle, here is the cam profile for the Nautilus Bicep Curl Machine.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAaUSZG1YUEbqge7WRjxd8QE4SjP35OrKIsqd_okS9m6Vk55CD1w2sMzhMg68zV8Ih16X_9N7rVTqZo8HN_QwOfvMx5BQRFa_PtWIQ9fMiyMj1DfK-Bke6N1O5x_TPJNlCapAjICDJ7TE/s1600/NautilusCam.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAaUSZG1YUEbqge7WRjxd8QE4SjP35OrKIsqd_okS9m6Vk55CD1w2sMzhMg68zV8Ih16X_9N7rVTqZo8HN_QwOfvMx5BQRFa_PtWIQ9fMiyMj1DfK-Bke6N1O5x_TPJNlCapAjICDJ7TE/s400/NautilusCam.jpg" width="400" /></a></div>
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However here is the same cam on the biceps curl machine at my gym, a perfect circle so it doesn't vary the resistance at all. And all the cams on all the machines at my gym looked like this. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTFguAAEnRChkXILqCgP9ySPQiAweg-5VZ0IrffQAr3Yi01kevECxfTgwcd5e-gXI4zDKtV3OulK27hFPkj5yJMLBYwErIPnwcmmaNDni2YlsRhfzbX5QR42z9lqlyNzD61mopacNA154/s1600/gymbicepcurl.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTFguAAEnRChkXILqCgP9ySPQiAweg-5VZ0IrffQAr3Yi01kevECxfTgwcd5e-gXI4zDKtV3OulK27hFPkj5yJMLBYwErIPnwcmmaNDni2YlsRhfzbX5QR42z9lqlyNzD61mopacNA154/s400/gymbicepcurl.JPG" width="300" /></a></div>
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This meant my point of failure was nearly always the same points on my lifts the most difficult spots which I'm guessing is definitely not ideal for this type of training.</div>
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Also I had trouble making this my only strength based workout for the week. I almost felt guilty working out for 12 mins and then hitting the sauna. I did stay away from the squat rack and bench press but I had one day dedicated to muscle ups for my <a href="http://simonhunterhealthfitness.blogspot.com/2016/02/2016-fitness-goal-muscle-up-first.html" target="_blank">2016 fitness goal</a> so that involved quite a bit of pull ups and other mostly body weight strength stuff. I was also throwing in some kettle bell work on those days towards the end of 2016. So I completely failed at making this protocol my only strength workout. I did however keep track of all my lifts and my TUL (Time Under Load) for each one. I used 90 seconds of TUL as my point in which I would go up in weight. So once I reached 90 seconds TUL I would move up. Below are my progress charts for each lift. I've thrown out the first 4 weeks of data. I did this because I figured there would be some immediate gains from doing an exercise I wasn't used to and it took me a while to get the intensity to a point I thought was absolute maximum effort. To further muddy the waters when my progress plateaued I took the books recommendations and split the big 5 workout into 2 separate workouts of 3 and 2 exercises. So I was doing even less work and getting done in about 7 minutes and I was doing each machine once every 14 days. I started this split on 4/19/2016.</div>
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For the graphs I converted each TUL result to a respective point in between each weight break.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhksd1aNQVueaZF0EB8fhL-zrCA1cxQObYkQeFpHkkogYNTVnDo2_Bq8PSAIzYmUxp6Oj4rJtYhTKpqh_KL9bLzGyls0jxNIy-2hTyrLFOdl5O2jCkHcknmp_zruCK4eSfJ5jqB4WY8lYA/s1600/Chest+Press+12312016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhksd1aNQVueaZF0EB8fhL-zrCA1cxQObYkQeFpHkkogYNTVnDo2_Bq8PSAIzYmUxp6Oj4rJtYhTKpqh_KL9bLzGyls0jxNIy-2hTyrLFOdl5O2jCkHcknmp_zruCK4eSfJ5jqB4WY8lYA/s320/Chest+Press+12312016.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9YJpE7je3oHZZB1MAbsoMMRTYMtfZvi0cAgy76QUHNGO6BVYZpYzm3u4M6XkH8_xCS1gmkJlZvjDvyvccCIFH53NPvMH25ktxj6OPSThcwZRUcGhE11Fj5cNQqpkT8l0fIIUh2H-IB9U/s1600/LegPress+12312016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9YJpE7je3oHZZB1MAbsoMMRTYMtfZvi0cAgy76QUHNGO6BVYZpYzm3u4M6XkH8_xCS1gmkJlZvjDvyvccCIFH53NPvMH25ktxj6OPSThcwZRUcGhE11Fj5cNQqpkT8l0fIIUh2H-IB9U/s320/LegPress+12312016.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTg4yTdiFyQEqDwdehixa-xYquNSycTeTtt5-XhtQrmXZFk_65aietCjGSS_U1bX0mT4m9Wd_Tf-nE2kQDosCZg8fbYhJq1G8siHarbDzl4Bqu5sQ2PiOYhDITaNm5a205z9uCrlqhFoM/s1600/Pulldown+12312016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTg4yTdiFyQEqDwdehixa-xYquNSycTeTtt5-XhtQrmXZFk_65aietCjGSS_U1bX0mT4m9Wd_Tf-nE2kQDosCZg8fbYhJq1G8siHarbDzl4Bqu5sQ2PiOYhDITaNm5a205z9uCrlqhFoM/s320/Pulldown+12312016.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7QZJGhwOU_C7V6TI2IglPPbdTpiuzKpnHMWKf3N6JHS0NkCBIC3I4UPyWEIVBGOQZRPTuZQy1kReM4GRO2JgDa93VxjYp2O2K0dp8_M-oMyPQevFBD3vIj4y4S67jGexlbU1-Yb7GWdM/s1600/Row++12312016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7QZJGhwOU_C7V6TI2IglPPbdTpiuzKpnHMWKf3N6JHS0NkCBIC3I4UPyWEIVBGOQZRPTuZQy1kReM4GRO2JgDa93VxjYp2O2K0dp8_M-oMyPQevFBD3vIj4y4S67jGexlbU1-Yb7GWdM/s320/Row++12312016.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6faLGkk5eFpQuJFOBYpnU91c1SaCkAMt9bwz3GDHGPZMcN3m1KlJyqCEh5fbSoZ59pOvpsH4kFFIIx_LwCurdHnnfMA72Rf1QyqTaOveeTjDUjXMacx0bIyj_Yc_XD9QjPbjkWrzuppc/s1600/ShoulderPress+12312016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6faLGkk5eFpQuJFOBYpnU91c1SaCkAMt9bwz3GDHGPZMcN3m1KlJyqCEh5fbSoZ59pOvpsH4kFFIIx_LwCurdHnnfMA72Rf1QyqTaOveeTjDUjXMacx0bIyj_Yc_XD9QjPbjkWrzuppc/s320/ShoulderPress+12312016.jpg" width="320" /></a></div>
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Overall I got the most consistent gains out of leg press. Shoulder press was the worst. I plateaued on that from essentially Feb to Dec. I dreaded shoulder press, it seemed as if I had to go deep into the pain cave just to maintain my current level. If you would like to see the raw data for these graphs you can check out that <a href="https://www.dropbox.com/s/c3m21y6040inx4k/Body%20By%20Science.xlsx?dl=0" target="_blank">here</a>.</div>
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I then repeated my strength test at the end of the year. Unfortunately back squat has been removed as I have what appears to be a mild double hernia so I don't do heavy squats any more (if you call 155 lbs heavy). Pull ups is largely meaningless as I've been doing so much additional pull up training for the muscle up (plus grip strength). That just leaves the bench press which is probably the best indicator anyway because the once every 2 week 1 set of slow chest press is the only focused chest work I've done all year. If my data on the graph is any indicator I should see about a 25% improvement on my bench press reps, so 10 reps (I got 11 see below).</div>
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01/11/2017</div>
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11 pull ups (+2 or 22.2%)</div>
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Bench Press - 11 reps of 135 lbs (+3 or 37.5%)</div>
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Back Squat - Didn't attempt</div>
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For the record the pull ups were not <a href="https://www.youtube.com/watch?v=SKIyPKovnWg" target="_blank">strict</a>. I wish I had done <a href="https://www.youtube.com/watch?v=SKIyPKovnWg" target="_blank">strict pull ups</a> for consistency sake but I just tried to repeat what I did before which was get over the bar at all costs legs flailing and all. Of course there are tons of variables in this so even the bench press doesn't really mean that much but anecdotally the weight felt lighter and I knew right away I was going to do more than 8 after the first rep. Honestly I was just happy I got stronger as I was taking a bit of a leap of faith on this and it would have sucked to train for a year only to get weaker.</div>
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So overall what do I think about this as a strength building protocol in a minimal amount of time? Well first off I think it works and will build strength and size, it is certainly not complete bs pseudo science from what I experienced. There is actually a <a href="http://exerciseinc.com/about-us/" target="_blank">gym</a> local to me in Indianapolis dedicated to this kind of training. Is it the most effective workout on the planet? I have no idea but if you're doing nothing and want a way to dip your foot in the pool without investing a lot of time then I think this is a great way to get started. If you can't go to the gym once a week and do 12 mins I'm not sure what to tell you. I think it could be especially effective for the elderly as it is a very low impact exercise because of the slow movement and maintaining strength is probably the number one strategy to fend off old age. What have you got to lose when its only 12 minutes a week?</div>
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So am I personally going to keep doing the protocol? I'm not sure I will continue with it in whole every week but I do plan to keep doing some super slow training somewhere in my workouts and keep track of course. I think I'm going to take an 8 week break do some more traditional free weight work and then re introduce period blocks just to get a different muscle stimulus. The body is amazing at adjusting to stimulus inputs and I generally like to try to keep the body as confused as possible and not get stuck in a specific routine or set of lifts. If I'm low on time I know I can always pull out the 12 min workout, its just another tool in the tool belt.</div>
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<b>Links/Resources</b></div>
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<a href="http://www.inc.com/christina-desmarais/why-this-20-minute-once-a-week-workout-is-the-best-thing-ever-for-office-workers.html?cid=+sf01003&sr_share=linkedin" target="_blank">why this 20 minute once a week workout is the best thing ever for office workers</a></div>
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<a href="http://www.quickanddirtytips.com/health-fitness/exercise/does-a-20-minute-once-a-week-workout-really-work" target="_blank">Get Fit Guy - does a 20 minute once a week workout really work</a></div>
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<a href="http://www.bodybyscience.net/home.html/" target="_blank">BodyByScience.net</a></div>
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<a href="https://www.ihmc.us/stemtalk/episode-24/" target="_blank">Podcast StemTalk - EPISODE 24: DOUG MCGUFF TALKS ABOUT RESISTANCE TRAINING, MYOKINES, STRENGTH AND HEALTH</a></div>
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<a href="http://www.thelivinlowcarbshow.com/shownotes/422/dr-doug-mcguff-ep-239/" target="_blank">Podcast Livin low carb - Doug McGuff</a></div>
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<a href="https://40plusfitnesspodcast.com/body-science-dr-doug-mcguff/" target="_blank">Podcast 40+ fitness - Dr Doug McGuff</a></div>
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<a href="http://exerciseinc.com/about-us/" target="_blank">Indy Gym - Exercisce Inc uses body by science protocol</a></div>
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<br />Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-28613800980483418012017-01-10T08:28:00.003-05:002017-01-10T08:28:24.645-05:002016 Year in ReviewFirstly Happy New Year to my 2 readers.<br />
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As for health and fitness its been a pretty big year for me. Really the highlight and my most popular post was discovering I had <a href="http://simonhunterhealthfitness.blogspot.com/2016/04/hereditary-hemochromatosis.html" target="_blank">Hereditary Hemochromatosis.</a> I'm planning to post an update but the short story is after 7 phlebotomies my iron is back to reasonable levels (50-150 is optimal). I'll have to continue with the phlebotomies to keep my iron under control until I die but at a much reduced rate.<br />
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How about all my fitness goals? Lets review shall we because so far I have a pretty poor record of completing any.</div>
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<strong>2014 - Run 3 miles in 21 minutes</strong></div>
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Although undocumented on this blog I did have a goal in 2014 of running 3 miles in under 21 minutes (7 min/mile pace). I had just started running again and that seemed reasonable at the time as I could run under 21 minutes when I was 12. However I was only able to run 2 miles in 14 minutes that year but never 3 miles. </div>
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I hurt my ankle for most of this year but got a few runs in at the end of year. Best 5K - 22:43 7:20 min/mile. I'll have a lot more on this next year but I've started training to put this one to bed in 2017.</div>
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<strong>2015 - <a href="http://simonhunterhealthfitness.blogspot.com/2016/01/2015-fitness-goal-touching-my-toes.html" target="_blank">Touching my Toes</a></strong></div>
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Ah the saga of touching my toes, will have a full update at the end of March, but here is the end of year update.</div>
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<strong>2016 - <a href="http://simonhunterhealthfitness.blogspot.com/2016/10/2016-fitness-goal-update-shoulder.html" target="_blank">30 Second free standing handstand (was muscle up)</a></strong></div>
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It's only been a couple of months since I switched my goal to a handstand but I've started the handstand progressions. Here I am doing a headstand, I'm up to 4 sets of 36 seconds. Long way to go on this one still.</div>
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<strong>2017 - Complete the Indiana Spartan Sprint</strong></div>
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So here is a goal I might actually be able to finish in a year. Goal for 2017 is to complete a Spartan Sprint, specifically the <a href="https://www.spartan.com/en/race/detail/1328/overview" target="_blank">Indiana Spartan Sprint</a> on July 9th in <a href="https://www.google.com/maps/place/Lawrenceburg,+IN+47025/@39.1032042,-84.9039884,13z/data=!3m1!4b1!4m5!3m4!1s0x8841d6c65fb3ddd5:0x295d3567305b2728!8m2!3d39.090891!4d-84.8499504" target="_blank">Lawrenceburg IN</a> . Basically a 3-5 mile trail run with 20 or so obstacles. If you would like to join me and start at the same time I have a team setup named "Hunter". </div>
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<strong></strong> What's your New Years Resolution, goal for the year? Let me know in the comments.</div>
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<br />Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-34477754766903614722016-10-28T15:09:00.001-04:002016-11-30T14:51:51.521-05:002016 Fitness Goal - Update Shoulder ExtensionFor the two of you that actually read this blog you might have noticed something. What in the world has happened to my 2016 goal of doing a muscle up. To recap here is my post from Feb with my initial attempt.<br />
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<a href="http://simonhunterhealthfitness.blogspot.com/2016/02/2016-fitness-goal-muscle-up-first.html" target="_blank">2016 Fitness Goal - Muscle Up</a></div>
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We are now at the end of October and I only have 2 months left to complete a muscle up. I've still been doing strength training aimed at completing a muscle up once a week. However I have not attempted a single muscle up since the initial attempt back in February. And the reason is pretty simple my shoulder mobility sucks. After talking to a <a href="http://samwoodworth-trainer.com/" target="_blank">trainer</a> who cautioned me against it and also listening to podcasts with ex US team gymnastics coach Sommer, I've decided that the chance for injury in my current state of mobility is much too high.</div>
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Tim Ferris Podcasts with Coach Sommer</div>
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<a href="http://fourhourworkweek.com/2016/05/09/the-secrets-of-gymnastic-strength-training/" target="_blank">The Secrets Of Gymnastic Strength Training</a></div>
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<a href="http://fourhourworkweek.com/2016/08/17/the-secrets-of-gymnastic-strength-training-part-two/" target="_blank">The Secrets Of Gymnastic Strength Training Part Two</a></div>
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Basically my shoulder extension is terrible. If you've been following my trials and tribulations with <a href="http://simonhunterhealthfitness.blogspot.com/2016/10/2015-fitness-goal-touching-my-toes.html" target="_blank">touching my toes</a> I guess this shouldn't be a surprise to anyone. Also the fact that I've spent many years sitting and working on a computer, and driving a car with my shoulders hunched over it really shouldn't be a surprise to me either. So my primary focus right now at least for this particular goal is fixing my shoulder mobility. </div>
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And if you've been working in an office for a long time you likely have the same problem. If you're curious where you stack up, simply stand straight up with your arms at your side and raise them above your head. Can you get them to vertical or like me do they seemingly stop moving at a 45 degree angle. Kind of a terrible picture but here is where I'm currently at and that is a huge improvement from where I was. <br />
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So what strategies am I using to restore my shoulder mobility?</div>
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<b>Hanging</b>. I do a lot of hanging from bars, branches, whatever I can find. Whether its at the gym or the kids playground I don't miss an opportunity to just hang. This is a fantastic way to stretch your shoulders. If you're just starting out start with your feet lightly touching the ground or on a box to support you and work your way up to a full weighted hang. My goal for this is a 2 minute hang. I've added about 30 seconds in the last 6 months and I'm at 1 minute 30 seconds for my best to date.<br />
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<b>Supine Shoulder Extension</b>. Sit down on the floor and place your hands palms down behind you as close together as is comfortable, then shift your hips forward and stretch the shoulders. Watching TV is a perfect time to do this.</div>
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Notice that I can't get my hands very close together and I'm pretty upright still</div>
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<b>Table Rocks. </b>Squeeze your shoulder blades and push your hips to the sky, or in my case just off the ground.<br />
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<span style="color: #0000ee; text-decoration: underline;">Gymnastic Bodies - Mobility desk workers table rocks</span></div>
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Notice how low my hips are still and this is an improvement from where I started.</div>
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<b>Shoulder Dislocates.</b> Use a wooden dowel, pvc pipe or belt for this. Start with a wide enough grip that it is comfortable to get up and over your shoulders. Don't push it, over time you will want to start narrowing your grip. Don't rush the progression, it feels a little disconcerting the first time you do it and start as wide as possible, get a longer dowel or pipe if necessary.</div>
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Notice how wide I have to grip the dowel just to get it over my head, I literally have one finger on the end. I found my pecs were also incredibly tight on this exercise as well. Lots of work to do here.</div>
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<b>Wall Slides</b>. This is my go to shoulder exercise for breaks at work as it gets the fewest strange looks.</div>
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Finally I'm changing my 2016 goal from doing a muscle up to doing a free standing 30 second hand stand. The handstand will also require shoulder extension so that doesn't change but should be a little more realistic and much less likely to incur injury than the explosive muscle up. Also I think it is a good stepping stone to ultimately do a muscle up in the future. I just started the handstand work so its highly unlikely I'll have anything by the end of the year but I'll post an update of the training I'm doing and where I'm at then.</div>
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PREV - <a href="http://simonhunterhealthfitness.blogspot.com/2016/02/2016-fitness-goal-muscle-up-first.html" target="_blank">2016 Fitness Goal - Muscle Up First Attempt </a></div>
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<b>Links/Resources</b></div>
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<a href="https://www.gymnasticbodies.com/are-you-training-shoulder-extension/" target="_blank">Gymnastic Bodies - Are you training shoulder extension?</a></div>
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<a href="https://www.gymnasticbodies.com/mobility-desk-workers-table-rocks/" target="_blank">Gymnastic Bodies - Mobility desk workers table rocks</a></div>
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<a href="https://www.gymnasticbodies.com/forum/topic/1358-shoulder-dislocates/" target="_blank">Gymnastic Bodies - Forum Post Shoulder Dislocates</a></div>
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<a href="http://moveskill.com/movement/shoulder-strength-and-range-of-motion/" target="_blank">Moveskill - Shoulder Strength and range of motion</a></div>
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<a href="http://fourhourworkweek.com/2016/05/09/the-secrets-of-gymnastic-strength-training/" target="_blank">Tim Ferris Podcast - The Secrets Of Gymnastic Strength Training</a></div>
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<a href="http://fourhourworkweek.com/2016/08/17/the-secrets-of-gymnastic-strength-training-part-two/" target="_blank">Tim Ferris Podcast - The Secrets Of Gymnastic Strength Training Part Two</a></div>
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Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-80036322071071646872016-10-07T10:27:00.002-04:002017-04-12T12:14:36.276-04:002015 Fitness Goal - Touching My Toes Update 21 MonthsArgh its that time again. Its been another 6 months since I updated my progress on touching my toes and frankly its not going that well. Here is the progress graph, I have officially reached stall out speed.<br />
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If you missed them here are my previous posts on the subject<br />
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<a href="http://simonhunterhealthfitness.blogspot.com/2016/01/2015-fitness-goal-touching-my-toes.html" target="_blank">2015 Fitness Goal - Touching My Toes</a><br />
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<a href="http://simonhunterhealthfitness.blogspot.com/2016/03/2015-fitness-goal-touching-my-toes.html" target="_blank">2015 Fitness Goal - Touching My Toes Update</a><br />
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Here is the progress graph<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ0N1LUlRIMK4yLVMLSD8ASBiXBm9AUWAzx30ZBABNIL-Rov90GtaIyBESHCZ8uwlI-z3nRRqE9A7DA-D06kM9uEnD3UtObOxSLFpgDaV3xyrO3S4hCAreqqSd-lIAkSgabUFnJrP3tvs/s1600/Toe+Touch+Graph.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="371" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ0N1LUlRIMK4yLVMLSD8ASBiXBm9AUWAzx30ZBABNIL-Rov90GtaIyBESHCZ8uwlI-z3nRRqE9A7DA-D06kM9uEnD3UtObOxSLFpgDaV3xyrO3S4hCAreqqSd-lIAkSgabUFnJrP3tvs/s640/Toe+Touch+Graph.jpg" width="640" /></a></div>
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March 2016 and September 2016 </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiueA6KfHfS3LQMMk5vZvpBeu4rJGTF3XwwzbJItJzK4XZqwCd1EKwklIi4tKMIHIR35hz0rqA3Zk-q0J_uEQlau5pWWGFKcypWDj0CWACJ_tN_4aDmMjew2RRFO7tGn1LFmyauSfFidE/s1600/Front+09303016.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiueA6KfHfS3LQMMk5vZvpBeu4rJGTF3XwwzbJItJzK4XZqwCd1EKwklIi4tKMIHIR35hz0rqA3Zk-q0J_uEQlau5pWWGFKcypWDj0CWACJ_tN_4aDmMjew2RRFO7tGn1LFmyauSfFidE/s320/Front+09303016.JPG" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiyZhkGmVpr0xEiJuQPyVfwu_WB4yPlQsmTpjrE-8RgpIkDMEyOQe_MitJOSVwKAq1p_f3nR3tZfLrvKTmcG7QRz-U3Z3VKS3BFNjbchOGqMyMWRKxBYBg5d0OhAmr6UVYikOUsLrRYYw/s1600/03312016_CloseUp.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiyZhkGmVpr0xEiJuQPyVfwu_WB4yPlQsmTpjrE-8RgpIkDMEyOQe_MitJOSVwKAq1p_f3nR3tZfLrvKTmcG7QRz-U3Z3VKS3BFNjbchOGqMyMWRKxBYBg5d0OhAmr6UVYikOUsLrRYYw/s320/03312016_CloseUp.JPG" width="240" /></a></div>
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In all my current glory<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz09zGkg6Incwlw_QH5yazmmdiqS6YiPfm5I1bK2NgrFTroPIDK6UI5l1Q9WOOaYDmi2iaEYsTpxyiAwjb7LQDrbO0GJUYtQLamQ_vhC9kCJrEL7upj8o5H-Bff-tTzvIqOrwsmg4wyrg/s1600/Full+toe+touch+09302016.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz09zGkg6Incwlw_QH5yazmmdiqS6YiPfm5I1bK2NgrFTroPIDK6UI5l1Q9WOOaYDmi2iaEYsTpxyiAwjb7LQDrbO0GJUYtQLamQ_vhC9kCJrEL7upj8o5H-Bff-tTzvIqOrwsmg4wyrg/s400/Full+toe+touch+09302016.JPG" width="300" /></a></div>
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Although compared to the end of 2015 it doesn't look quite so depressing</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZVIH2r71DmUzv9VEwD2RjHshgxrS_KKo_3RwicQdjt5ghP0_eYBL7rpglFCvVKMVOxu8w_JjB36ozeTvPyi9Z5dZ0T6SJ0R8za4_CHQOqEeU12NhHoEBMX2fHRMn3lUNad18s5Ji7yAo/s1600/Finish_12312015_Full.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZVIH2r71DmUzv9VEwD2RjHshgxrS_KKo_3RwicQdjt5ghP0_eYBL7rpglFCvVKMVOxu8w_JjB36ozeTvPyi9Z5dZ0T6SJ0R8za4_CHQOqEeU12NhHoEBMX2fHRMn3lUNad18s5Ji7yAo/s400/Finish_12312015_Full.JPG" width="300" /></a></div>
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We moved houses over the summer so a lot of bands, rollers and other various contraptions were packed away in boxes for a while. So I had been a little lax on continuing my exercises. To compound the problem the slow progress has blunted my enthusiasm for painful stretches. Because of the lack of equipment and the fact that our new house has a hardwood floors on the main floor I added some dynamic type stretching and movements that I could just whip out and do whenever. <br />
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Stiff Bear Crawl - basically keep your legs straight and try to crawl small steps at a time<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKSGU1jZDE0JSnWvLdhPEP9Qaelmu5Y8JnxB0BSJFKOLhd8fEfuxvvJ1VNa80L4mlCPw9fR3i3N294pacKFYpTNcxNkoQA-MC3gUlVmR4n4HHW1ijq28CMlNJZGppWq23UCSHy6IkNQ8Y/s1600/Bear+Crawl+Pic.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKSGU1jZDE0JSnWvLdhPEP9Qaelmu5Y8JnxB0BSJFKOLhd8fEfuxvvJ1VNa80L4mlCPw9fR3i3N294pacKFYpTNcxNkoQA-MC3gUlVmR4n4HHW1ijq28CMlNJZGppWq23UCSHy6IkNQ8Y/s400/Bear+Crawl+Pic.JPG" width="300" /></a></div>
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What it looks like in action<br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/nv6k9_LMTtM/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/nv6k9_LMTtM?feature=player_embedded" width="320"></iframe></div>
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It definitely seems like I'm not getting much bang for my buck on the random stretching and mobility work I'm currently doing. I don't really have a good plan or set rotation for improving my toe touch at this point. It currently consists of random sessions when I have some free time typically in the evenings. I'm still doing yoga once a week. That all worked up until this point, so starting this month that is about to change. I've signed up for an online gymnastics course . Its an online training program called <a href="https://www.gymnasticbodies.com/" target="_blank">Gymnastic Bodies</a> setup by ex USA gymnastics coach Christopher Sommer. I've signed up for just the <a href="https://www.gymnasticbodies.com/gb-courses/stretch-series/" target="_blank">front split stretching series</a> and it was $75. It is 45 mins once a week and I have to say its pretty brutal. As of this writing I've done it three times. I'm hoping this will kick start my progress again with a more structured approach. We will see....<br />
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PREV - <a href="http://simonhunterhealthfitness.blogspot.com/2016/03/2015-fitness-goal-touching-my-toes.html" target="_blank">2015 Fitness Goal - Touching My Toes Update</a><br />
NEXT - <a href="http://simonhunterhealthfitness.blogspot.com/2017/04/2015-fitness-goal-touching-my-toes.html" target="_blank">2015 Fitness Goal - Touching My Toes Update 27 Months</a><br />
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<br />Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-74541608149580847692016-08-17T09:57:00.002-04:002016-10-25T14:05:47.034-04:00Saffron Drift TvIf you read my <a href="http://simonhunterhealthfitness.blogspot.com/2016/06/sleep.html" target="_blank">post</a> on sleep you'll know how important it is to block out blue light in the evenings to fall asleep quickly. Essentially exposure to blue light in the evenings will block the bodies natural release of melatonin and upset your circadian rhythm. I counter act this by wearing <a href="https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90/ref=sr_1_2?ie=UTF8&qid=1471441959&sr=8-2&keywords=blue+light+safety" target="_blank">these</a> ridiculous looking blue light blocking safety specs putting them on around 8-9 pm. They are only $9.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrEc4LotWCQjfyiE_ULVcFWT2efZxZVDutAvSLeLvUot8tMhDHODBjuqqav21nxTc1zhKsYWJQkRQUVf-6G_uNNY-Aw7pwuRlPDNEsZpnQHE8I9-Ubb1aDrPUbo3l3tzKRZA1XIgMM3pE/s1600/Safetyspecs+Blue+Light.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrEc4LotWCQjfyiE_ULVcFWT2efZxZVDutAvSLeLvUot8tMhDHODBjuqqav21nxTc1zhKsYWJQkRQUVf-6G_uNNY-Aw7pwuRlPDNEsZpnQHE8I9-Ubb1aDrPUbo3l3tzKRZA1XIgMM3pE/s320/Safetyspecs+Blue+Light.jpg" width="320" /></a></div>
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In fact I looked so stupid my wife suggested I get something a little cooler looking. So I forked over $90 for <a href="https://www.amazon.com/Blue-Light-Blocking-Glasses-Registered/dp/B010B5GUH0/ref=sr_1_1?ie=UTF8&qid=1471441148&sr=8-1&keywords=swannies" target="_blank">these</a>. </div>
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She is much happier with how I look and since I wear them almost nightly its probably a fair investment.</div>
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However as I mentioned in my <a href="http://simonhunterhealthfitness.blogspot.com/2016/06/sleep.html" target="_blank">post</a> on sleep you can buy a <a href="http://seesaffron.com/drift-tv-box" target="_blank">device</a> that blocks blue light on your TV. I personally still wear my specs as there are other sources of blue light but my wife likes to watch TV in bed and also has trouble sleeping at times. So I got this <a href="http://seesaffron.com/drift-tv-box" target="_blank">device</a> specifically for the TV in our bedroom to hopefully help her fall asleep with the TV on. Its called the <a href="http://seesaffron.com/drift-tv-box" target="_blank">Saffron Drift TV</a>. It costs $100 and does not work with 4K and up TV's. </div>
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Its about the size of a thick Iphone 6. You plug your HDMI into the device and then use the supplied HDMI cable to run to your TV. If you have multiple devices running to your TV you could use an HDMI switcher to run everything through the Drift Box.<br />
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You can set the device with a schedule of your sleep and wake times and the amount of blue light you want blocked and it will gradually adjust the screen depending on the time of the day. You can also have it just ignore the schedule and block blue light always. They recommend a target setting of anything under 3500K to help sleep. I started mine at 3000K to see how the wife liked it. I must say I was pleasantly surprised with how the picture looked. Based on my experiences with wearing blue light blocking glasses I was expecting a really orange looking screen but it is much more subtle than that and honestly aside from a slight orange hue you really don't notice the difference that much at all. Overall I'm really impressed with the picture. Anecdotal evidence from the wife suggests she is sleeping better but the jury is still out. It certainly can't hurt for those people that insist they need a TV on to sleep.</div>
<br />Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-79593714214492725082016-07-13T08:05:00.000-04:002016-07-13T08:05:17.474-04:00Monitoring your own health - Blood GlucoseIf you asked me what is the one thing I can track myself to monitor my health it would be blood glucose. This is a measurement of the amount glucose in your blood stream. Its very simple to do yourself and is cheap. No fancy blood tests, urine analysis, or scooping poop into a tube. The simplest measurement is fasting blood glucose. You simply fast for 12 hours and then measure your fasting glucose. So eat dinner at 7pm and them measure your fasting blood glucose in the morning at 7am. <br />
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I use a <a href="http://www.walmart.com/ip/20752267?wmlspartner=wlpa&adid=22222222227015223232&wl0=&wl1=g&wl2=c&wl3=40754015672&wl4=&wl5=pla&wl6=78606320192&veh=sem" target="_blank">ReliOn Prime</a> meter from Walmart. They are only $10 now and I like them also because the strips and lancets are very cheap, so the cost per reading is very low.<br />
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The reference range for blood glucose is 66-99. However as I've mentioned before the reference range does not stand for optimal range. Anything over 90 fasting is probably cause for at least more investigation.<br />
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<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: 16px; line-height: 19.2px;">The Cleveland Clinic Foundation now uses a fasting blood sugar of 90 mg/dl or higher as a biomarker of coronary heart disease risk. The Cleveland Clinic gets very concerned when they someone with a fasting blood sugar above 90 mg/dl. They try to intervene with exercise, diet and weight control.</span></blockquote>
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<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: 16px; line-height: 19.2px;">Type 2 diabetes isn’t the only disease associated with prediabetes. A meta-analysis that included data from nearly 900,000 people found that those with prediabetes have a 15 percent higher risk of cancer, especially cancers of the liver, stomach, pancreas, breast, and endometrium.</span> </blockquote>
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Fasting Blood glucose of 95 or higher have a more than 3X risk of developing future diabetes than people with a fasting of below 90 </blockquote>
However don't expect your doctor to say anything until you are at least prediabetic. <a href="https://en.wikipedia.org/wiki/Diabetes_mellitus" target="_blank">Diabetes</a> is a very slow developing disease it doesn't just happen overnight. It takes years to develop the insulin resistance. Here are my results from a 2014 doctor visit.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjrGUjhikUgv0bVxg_NWZRwtin4uKtgUWApGLyqfjUhL2DQbKdH84ya9wXbj7PT2gauXz4xjtz6tyroqSgBQHNwiV-vxW3opvmib3VKGQejxjKehU4zQurAJKVOAJLobA5yhcYKbuTnS0/s1600/Glucose+Test+Results+122014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjrGUjhikUgv0bVxg_NWZRwtin4uKtgUWApGLyqfjUhL2DQbKdH84ya9wXbj7PT2gauXz4xjtz6tyroqSgBQHNwiV-vxW3opvmib3VKGQejxjKehU4zQurAJKVOAJLobA5yhcYKbuTnS0/s640/Glucose+Test+Results+122014.jpg" width="640" /></a></div>
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As you can see not only am I not even optimal but I'm already slightly above range and not a word from the doctor on this. A year later I had a result of 113 mg/Dl fasting. That did finally trigger some comments from my doctor.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9AaTeZfoM9-Yf_hwjDlyJSjSzfKOYzSNYSHgDRH-HnW3CNW9k0Ub75T8LiIbSGg6i2TimWAPkQdAQ2c2qqTSmGn4mgJizroxE9DINihnU9U1UI7uCEcUE-li8frBH98DzrtkTvSqlW70/s1600/Doctor+Comments.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="96" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9AaTeZfoM9-Yf_hwjDlyJSjSzfKOYzSNYSHgDRH-HnW3CNW9k0Ub75T8LiIbSGg6i2TimWAPkQdAQ2c2qqTSmGn4mgJizroxE9DINihnU9U1UI7uCEcUE-li8frBH98DzrtkTvSqlW70/s640/Doctor+Comments.jpg" width="640" /></a></div>
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Here are the doctor ranges for prediabetic and full blown <a href="https://en.wikipedia.org/wiki/Diabetes_mellitus" target="_blank">diabetes</a>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguPHZaYipWvx04zRShKAsFZf_R73broFMlfU8J8sjojRA8BTro6Sxzph9SbxIRL0S4oCHFDwEb7aQjmccwUTlv9w_UNEEIWD-RMeNxN5X8v_yB8mvzrqyFN-KOXYLVvaqJfx7n6xLf5jc/s1600/Doctor+Diabetes+Notes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguPHZaYipWvx04zRShKAsFZf_R73broFMlfU8J8sjojRA8BTro6Sxzph9SbxIRL0S4oCHFDwEb7aQjmccwUTlv9w_UNEEIWD-RMeNxN5X8v_yB8mvzrqyFN-KOXYLVvaqJfx7n6xLf5jc/s640/Doctor+Diabetes+Notes.jpg" width="640" /></a></div>
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I think it is much better to take action before you are prediabetic. Certainly much better than when you have <a href="https://en.wikipedia.org/wiki/Diabetes_mellitus" target="_blank">diabetes</a>. It is much harder to reverse once you are at that point and very insulin resistant although not impossible.<br />
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Consider this fictional graph.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzTqfdvBwV41tKzbxIRR0-k-mnP4W4aH5ldMdPrpHJMtyfG_KNBzp58fJdujCALxbn1KSWcPiDQpEjbuoxaXYTQXAhoTtXbOCw3fq5xcIa8KO1WoIxoHw4O8Jeg8rhAE_WTcn8vdBzcXo/s1600/Blood+Glucose+Fictional.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzTqfdvBwV41tKzbxIRR0-k-mnP4W4aH5ldMdPrpHJMtyfG_KNBzp58fJdujCALxbn1KSWcPiDQpEjbuoxaXYTQXAhoTtXbOCw3fq5xcIa8KO1WoIxoHw4O8Jeg8rhAE_WTcn8vdBzcXo/s640/Blood+Glucose+Fictional.jpg" width="640" /></a></div>
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This clearly tells a story that your glucose response is getting worse and you are trending in the direction of prediabetes. However these results are all within range. The doctor will be more focused on the ranges and if you fall within them. You need to keep an eye on your trend. In the above scenario it is highly likely you will get the ok from the doctor but its clearly going to be a problem if you continue on this path. Use a site like <a href="http://www.wellnessfx.com/" target="_blank">wellnessfx</a> to input all your test results and you can then view them in a nice graph format on their dashboard and look for trends yourself. I personally don't put my glucose results in there but use a spreadsheet as I have taken so many. Below is all my data although lately I've haven't been taking many readings.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgRvh_sOxgTF1o-Ty6oXh2aS0B7Ajjl46EQeNSKiFQhql6em9k9F3FQHpRckFlgouX_w7E8pfy5SYqtofbcMKhnxJ7WBKsnn5OzYPomIjcf-dwo3upiEcavP5iLvjPnkISWZJ1s8qFY3k/s1600/SimonFastingBloodGlucoseGraph.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="398" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgRvh_sOxgTF1o-Ty6oXh2aS0B7Ajjl46EQeNSKiFQhql6em9k9F3FQHpRckFlgouX_w7E8pfy5SYqtofbcMKhnxJ7WBKsnn5OzYPomIjcf-dwo3upiEcavP5iLvjPnkISWZJ1s8qFY3k/s640/SimonFastingBloodGlucoseGraph.jpg" width="640" /></a></div>
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The blood glucose monitors themselves are not super <a href="http://khn.org/news/accuracy-of-blood-glucose-meters-draws-scrutiny/" target="_blank">accurate</a>. It is not uncommon for them to be off around 10%. So if you're doing it yourself you will want to take multiple readings over days to get more of a trend than relying on a single entry. Looking at my own results it certainly appears to be trending in the wrong direction and my results are certainly close to that prediabetic range of 100 - 125.<br />
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At least for 2016 YTD I'm trending down so it isn't all bad news.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjfpid4iU9GaY5WdHuwoLn8r2DRj4DNdYFZlR_13m2OFrTTJ8sS0eyvYfplQNaua_1CL55m7uMGavOFas02hWAe5a6KEOnUvhK5GsmQbot5dNg4Ukkcszaq8OnSPct49QftU7e924S-Co/s1600/SimonFastingBloodGlucoseGraph+2016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="380" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjfpid4iU9GaY5WdHuwoLn8r2DRj4DNdYFZlR_13m2OFrTTJ8sS0eyvYfplQNaua_1CL55m7uMGavOFas02hWAe5a6KEOnUvhK5GsmQbot5dNg4Ukkcszaq8OnSPct49QftU7e924S-Co/s640/SimonFastingBloodGlucoseGraph+2016.jpg" width="640" /></a></div>
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If you want to get a little more technical and do more analysis above and beyond the fasting number, the next thing to do would be to take your post prandial readings. Basically it means to take your readings after a meal to see what your glucose response is. Typically you take it 1, 2 and 3 hours after a meal. For your post meal 2 hour readings</div>
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Normal <140 mg/dL</div>
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Prediabetes 140-199 mg/dL</div>
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Diabetes >200 mg/dL</div>
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These aren't optimal you probably want a 2 hour post prandial < 120 mg/dL.</div>
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Here are all my 2 hour post prandial readings, obviously the amount of carbs in the meal is going to greatly effect the results.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpMn16SHsdk7oFUaFyNdzyB4iN4RvIqg0j77wnU_ISh3oGH2Evxv0o_teB9osv0ZuFPuuj84JPXbu4ym6o-1Z3dKwE_EtbjhDpwXGRKL_L75kqgG5hNRsujEAuHhTtTy8fM8GY_i3CmTI/s1600/2+hour+post+prandial.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="409" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpMn16SHsdk7oFUaFyNdzyB4iN4RvIqg0j77wnU_ISh3oGH2Evxv0o_teB9osv0ZuFPuuj84JPXbu4ym6o-1Z3dKwE_EtbjhDpwXGRKL_L75kqgG5hNRsujEAuHhTtTy8fM8GY_i3CmTI/s640/2+hour+post+prandial.jpg" width="640" /></a></div>
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So it looks like at least my 2 hour post prandial numbers look pretty decent. I only have a couple that were above the 120 optimal threshold although I think the vast majority of these meals were pretty low carb.</div>
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Here is a closer look at my blood glucose throughout a typical day. I stay low carb until dinner as you will see.</div>
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Breakfast - Coffee & Heavy Cream (basically fasted)</div>
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Lunch - Sardines, Avocado, 3 eggs, Broccoli, Olive Oil, Mayo (avocado oil based)</div>
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Lunch Macros</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNzktxhLAjVMGUPXl4T_mLTwUKZQpbZe2Y5-yqSHhIt20XV680y1fdiFVwoowHTuvQqspJ5RJqU9UI6-UIHIuzVAIivmlddD6wZVGjbzCoxoCm22HTWqGvjhUAz8klRbL9Qtz0ybjoh2E/s1600/Lunch+Macros.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNzktxhLAjVMGUPXl4T_mLTwUKZQpbZe2Y5-yqSHhIt20XV680y1fdiFVwoowHTuvQqspJ5RJqU9UI6-UIHIuzVAIivmlddD6wZVGjbzCoxoCm22HTWqGvjhUAz8klRbL9Qtz0ybjoh2E/s400/Lunch+Macros.jpg" width="400" /></a></div>
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Dinner - Ground Beef, White Rice, Broccoli, Cauliflower, Cabbage, Carrots, Cheese, Sour Cream, Blueberries</div>
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Dinner Macros</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ22Epzs20yu3LF30SAlp7KIvv2LLT7ydbvMHtRjvB4W1RNVJi74Q6IplzccGf14j-cipwK23yE_2sFxUgLRE-4fG3PyZ982B6E61DQ5WSVNlMwnzJPwVGaGM8npbGb5XBOYEsRXVff5o/s1600/Dinner+Macros.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ22Epzs20yu3LF30SAlp7KIvv2LLT7ydbvMHtRjvB4W1RNVJi74Q6IplzccGf14j-cipwK23yE_2sFxUgLRE-4fG3PyZ982B6E61DQ5WSVNlMwnzJPwVGaGM8npbGb5XBOYEsRXVff5o/s400/Dinner+Macros.jpg" width="400" /></a></div>
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Here is my blood glucose throughout the day. I measured it every hour and then every 20 mins for 3 hours after each meal (lunch & dinner). Yes that is a lot of finger pricks. I don't normally snack but I did have a spoonful of almond butter at 16:30 as I just wanted to see if there was any response to this type of snack and as I expected there was none. I think its important to keep the area under the curve (blue area) for the whole day as small as possible.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw8F8Bv_VPK6MiZ75D07gp6o7Y37B_B_9frYSuhPv6lDApPtXUv7aWbxW5Zld6uBrOuRLlWmj5OXAXhCqg71NJLGOjahiLn0-9_w-r_YyZhuWI6v_J_7XiY5XvT2iZt33xS1OE8SUn0j8/s1600/DailyBloodGlucose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="356" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw8F8Bv_VPK6MiZ75D07gp6o7Y37B_B_9frYSuhPv6lDApPtXUv7aWbxW5Zld6uBrOuRLlWmj5OXAXhCqg71NJLGOjahiLn0-9_w-r_YyZhuWI6v_J_7XiY5XvT2iZt33xS1OE8SUn0j8/s640/DailyBloodGlucose.jpg" width="640" /></a></div>
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Here I overlay the 2 post prandial readings so you can clearly see the different responses to meals with carbs and without. My lunch which is low carb high fat barely even registered but my dinner which has many more carbs particularly from the rice and fruit has a much bigger response.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9QMzt8iSIjrge-s9Ug4M796KRVoitlz2d2bYwVk4OE4hIjGol2o25j2J9BvBW-zF6S5ishGDktzVEZWbYNkJoaYDBqBqDm7RQhmnEc8X5Idk6zdk-yXxkoYtjnenRAbmXKsCOFEv3nQE/s1600/PostPrandialChart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9QMzt8iSIjrge-s9Ug4M796KRVoitlz2d2bYwVk4OE4hIjGol2o25j2J9BvBW-zF6S5ishGDktzVEZWbYNkJoaYDBqBqDm7RQhmnEc8X5Idk6zdk-yXxkoYtjnenRAbmXKsCOFEv3nQE/s640/PostPrandialChart.jpg" width="640" /></a></div>
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From the above graph based on my dinner I'm in the not optimal but not in the classic definition of pre diabetes as over 140 after 2 hours. However it does also spikes back up to almost 140 around 2 hours 20 mins.</div>
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Another check is to get your your A1C measured. Your A1C is basically a 3 month average of your blood glucose. You can get your doctor to do it or Walmart has home kits for like $20. For me its kinda of useless since I give blood so often for my <a href="http://simonhunterhealthfitness.blogspot.com/2016/04/hereditary-hemochromatosis.html" target="_blank">Hereidtary Hemochromatosis</a> it messes up my A1C readings. <br />
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For A1C</div>
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Normal < 6.0%</div>
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Prediabetes 6-6.4%</div>
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Diabetes > 6.4%</div>
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Again these aren't optimal, you probably want an A1C < 5.3%. Also A1C is not that <a href="http://chriskresser.com/why-hemoglobin-a1c-is-not-a-reliable-marker" target="_blank">reliable</a> for some people so it should just be part of an overall snapshot of information, don't use it as your sole data point.</div>
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So why do we care about blood glucose readings. Well the main reason is for prevention of <a href="https://en.wikipedia.org/wiki/Diabetes_mellitus" target="_blank">diabetes</a> which is a pretty horrible disease and exploding in developed countries. Also as mentioned earlier higher blood glucose (even non diabetic ranges) is a marker for heart disease and cancer. Here are some <a href="https://en.wikipedia.org/wiki/Diabetes_mellitus" target="_blank">diabetes</a> numbers according to the <a href="http://www.cdc.gov/diabetes/data/statistics/2014statisticsreport.html" target="_blank">CDC </a> in 2014.</div>
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<span style="font-weight: 700;">Total:</span>29.1 million people or 9.3% of the population have diabetes.</div>
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<span style="font-weight: 700;">Diagnosed:</span>21.0 million people.</div>
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<span style="font-weight: 700;">Undiagnosed:</span>8.1 million people (27.8% of people with diabetes are undiagnosed).</div>
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What this looks like over <a href="http://www.cdc.gov/diabetes/statistics/prev/national/figpersons.htm" target="_blank">time</a> is an epidemic in <a href="https://en.wikipedia.org/wiki/Diabetes_mellitus" target="_blank">diabetes</a>. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPP4wST7p8NDh8zJqNGwL1El1JsshST7a-lWaEogb0eKjyvpDs_r3Hes5ZimKN2oiU-d7JdYVct9Jic62DGA5JJ1w5uaghLuLw3kFeZ7CbBc3xQbF7S_nehuiOEvy_l-gMNhLHmS70RR0/s1600/Diabetes+Rates.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="382" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPP4wST7p8NDh8zJqNGwL1El1JsshST7a-lWaEogb0eKjyvpDs_r3Hes5ZimKN2oiU-d7JdYVct9Jic62DGA5JJ1w5uaghLuLw3kFeZ7CbBc3xQbF7S_nehuiOEvy_l-gMNhLHmS70RR0/s640/Diabetes+Rates.jpg" width="640" /></a></div>
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So what am I doing to try to improve my insulin resistance and bring my fasting glucose to a normal range?<br />
<ul>
<li>Eating a lowish carb, moderate protein, high fat diet.</li>
<li>Saving my carbs for the evening hours</li>
<li>No processed sugars or carbs</li>
<li>No grains </li>
<li>Very limited fruit, especially fruit that is high in fructose. I go for more of the dark fruits like blueberries, blackberries etc. </li>
<li>Exercise, weight lifting especially can decrease insulin resistance</li>
<li>Intermittent fasting</li>
<li>No artificial sweeteners</li>
</ul>
<div>
This is just what I'm doing and with very limited success so far it would seem at least for my fasting number. I'm taking a wait and see approach as my iron overload from <a href="http://simonhunterhealthfitness.blogspot.com/2016/04/hereditary-hemochromatosis.html" target="_blank">Hereditary Hemochromatosis</a> could be part of the problem. The liver and pancreas are major players in blood glucose and they both can be affected by iron overload. Its probably why <a href="https://en.wikipedia.org/wiki/Diabetes_mellitus" target="_blank">diabetes</a> is one of the possible outcomes of <a href="http://simonhunterhealthfitness.blogspot.com/2016/04/hereditary-hemochromatosis.html" target="_blank">HH</a>. This <a href="http://www.ncbi.nlm.nih.gov/pubmed/10535879" target="_blank">study</a> suggests that iron overload is associated with insulin resistance. So until my iron is at a normal level I might just be spinning my wheels on this. I suspect i'll have to get my iron down and then have to reverse the insulin resistance over time. I'll revisit this once my iron is under control but in the meantime I'll continue to take occasional readings to make sure I'm not slipping in the wrong direction.</div>
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<br />
Links/Resources<br />
<br />
<a href="http://articles.mercola.com/sites/articles/archive/2002/05/25/fasting-part-one.aspx" target="_blank">If Your Fasting Blood Sugar is Above 90 You Are At Risk of Heart Disease</a><br />
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<a href="http://chriskresser.com/how-to-prevent-diabetes-and-heart-disease-for-16/" target="_blank">How To Prevent Diabetes And Heart Disease for $16</a><br />
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<a href="http://chriskresser.com/when-your-%E2%80%9Cnormal%E2%80%9D-blood-sugar-isn%E2%80%99t-normal-part-2/" target="_blank">Why your “normal” blood sugar isn’t normal (Part 2)</a><br />
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<a href="http://chriskresser.com/why-hemoglobin-a1c-is-not-a-reliable-marker/" target="_blank">Why Hemoglobin A1C Is not a reliable marker</a><br />
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<a href="http://eatingacademy.com/personal/2016-update?utm_source=twitterfeed&utm_medium=twitter" target="_blank">Peter Attia's Use of a continuous glucose monitor</a><br />
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<a href="https://intensivedietarymanagement.com/dawn-phenomenon-t2d-8/" target="_blank">The Dawn Phenomenon (High Fasting Reading)</a><br />
<br />
<a href="https://www.sciencedaily.com/releases/2015/11/151119133230.htm" target="_blank">'Healthy' foods differ by individual</a><br />
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<a href="http://high-fat-nutrition.blogspot.com/2007/10/physiological-insulin-resistance.html" target="_blank">Physiological insulin resistance</a><br />
<br />
<a href="http://www.quickanddirtytips.com/health-fitness/exercise/4-ways-to-control-blood-sugar-with-exercise-part-1?utm_source=GFG20160409&utm_medium=email&utm_campaign=getfitguy" target="_blank">4 Ways to Control Blood Sugar With Exercise</a><br />
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Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-52800906376776623042016-06-27T21:30:00.001-04:002016-06-30T07:57:43.570-04:00Sleep<span style="font-family: inherit;">Its never been a problem for me. In fact my sleeping prowess is pretty legendary among my family. However this is not the case for many people and the more I learn about health and wellness the more convinced I've become that sleep might be one of the most overlooked aspects of maintaining proper health. I think diet is still the number one factor but that is closely followed by sleep. Yes ahead of exercise. Why is sleep so important? Well 2 functions of sleep are</span><br />
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<ol>
<li><span style="background-color: white; font-family: inherit; font-weight: inherit; line-height: 24px;">your brain cleans up cellular garbage when you sleep</span></li>
<li><span style="background-color: white; font-family: inherit; font-weight: inherit; line-height: 24px;">your body repairs itself while you sleep</span></li>
</ol>
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<span style="font-family: inherit;">If you aren't getting this nightly clean up it can manifest itself in some of the following problems.</span></div>
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<ol>
<li style="line-height: 24px;"><span style="font-family: inherit; font-weight: inherit;">a decline in immune function</span></li>
<li style="line-height: 24px;"><span style="font-family: inherit; font-weight: inherit;">an increase in cortisol, catecholamines, and other stress hormones</span></li>
<li style="line-height: 24px;"><span style="font-family: inherit; font-weight: inherit;">imbalances in appetite and blood sugar regulating hormones</span></li>
<li style="line-height: 24px;"><span style="font-family: inherit; font-weight: inherit;">increased levels of inflammatory hormones such as interleukin and C-reactive protein</span></li>
<li style="line-height: 24px;"><span style="font-family: inherit;">Testosterone and thyroid hormones</span></li>
<li style="line-height: 24px;"><span style="font-family: inherit;">lower will power</span></li>
</ol>
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<span style="font-family: "pt sans" , "helvetica neue";"><span style="font-family: inherit; line-height: 24px;">Just to name a few</span></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<span style="font-family: "pt sans" , "helvetica neue";"><span style="background-color: white; font-family: inherit; line-height: 24px;">Still aren't convinced, check out this TED talk by <a href="http://www.docparsley.com/" target="_blank">Dr Doc Parsley</a>. He discovered the importance of sleep working with Navy Seals. Nearly all of them had broken sleep patterns and were using sleep aids to help them sleep.</span></span></div>
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<span style="font-family: inherit;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/7s9C_8-OoxI/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/7s9C_8-OoxI?feature=player_embedded" width="320"></iframe></span></div>
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<span style="font-family: inherit;">Or perhaps these low performing athletes</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS_YrnCtTzNxwwk8XVWD-GGEr3GT-hxEPBedt-5hLkZNjrY_mHBvoBZT6T-4E2K0QEuTmH8WnyagjHqo2uqfCnSnLcevsqJ8ENANcDUM5Mow0BRaov4znPj_LyIIql0yykEzFPlYl4_cU/s1600/UsainBolt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS_YrnCtTzNxwwk8XVWD-GGEr3GT-hxEPBedt-5hLkZNjrY_mHBvoBZT6T-4E2K0QEuTmH8WnyagjHqo2uqfCnSnLcevsqJ8ENANcDUM5Mow0BRaov4znPj_LyIIql0yykEzFPlYl4_cU/s320/UsainBolt.jpg" width="320" /></span></a></div>
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<span style="background-color: white; font-family: inherit; line-height: 24px;">“sleep is extremely important to me – I need to rest and recover in order for the training I do to be absorbed by my body.”</span></blockquote>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDYfTs5XYxEwh9Afh6TRpgTyYKTbplA7cFsQ2r4c10IYgFp9LT1nPQlAaySu4bMbfoOX5SgOj8QpZwD9lM0ZmkHJvJ0X5_SopIldj3RcnWtXZQRfQfaQf3_yGE9NxE0z3Q6Hm3aKHDs5c/s1600/RogerFederer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDYfTs5XYxEwh9Afh6TRpgTyYKTbplA7cFsQ2r4c10IYgFp9LT1nPQlAaySu4bMbfoOX5SgOj8QpZwD9lM0ZmkHJvJ0X5_SopIldj3RcnWtXZQRfQfaQf3_yGE9NxE0z3Q6Hm3aKHDs5c/s320/RogerFederer.jpg" width="320" /></span></a></div>
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<blockquote class="tr_bq">
<span style="font-family: inherit;"> <span style="background-color: white; line-height: 24px;"> </span><span style="background-color: white; border: 0px; box-sizing: border-box; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">“If I don’t sleep 11 to 12 hours a day, it’s not right.” </span></span></blockquote>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVODeuVMIR67lFWaUjiHJ5ldDsMJ23vcBiarJiQ-0FtMwpTduLyp78kIZKvF_kpR3jJjGtRVAGlqzi4M_snt4ZqXSDc99u4Su0REEnwZPnoqAZCHKbBgYH9Xud9RPd-5bhc0e2QjW0gKM/s1600/garethbale3_getty.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVODeuVMIR67lFWaUjiHJ5ldDsMJ23vcBiarJiQ-0FtMwpTduLyp78kIZKvF_kpR3jJjGtRVAGlqzi4M_snt4ZqXSDc99u4Su0REEnwZPnoqAZCHKbBgYH9Xud9RPd-5bhc0e2QjW0gKM/s320/garethbale3_getty.jpg" width="320" /></span></a></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Gareth Bale, yeah you know that guy that is crushing it for Wales in the euro cup at the time of this writing. He and Real Madrid hired sleep expert <a href="http://sportsleepcoach.com/home/" target="_blank">Nick Littlehales</a> to help the team.</span><br />
<span style="font-family: inherit;"><br /></span>
<a href="http://www.bbc.com/sport/football/32276547" style="line-height: 24px;" target="_blank"><span style="font-family: inherit;">How Gareth Bale and Real Madrid sleep their way to the top</span></a><br />
<span style="font-family: inherit;"><br /></span>
<span style="background-color: white; border: 0px; box-sizing: border-box; font-family: inherit; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Ok we get it, sleep is important. What can I do to sleep better? Below are all the tools, tips and tricks I have accumulated in no particular order.</span><br />
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<span style="font-family: "pt sans" , "helvetica neue";"><span style="font-family: inherit; line-height: 24px;"><br /></span></span></div>
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<span style="font-family: inherit;"><span style="font-family: "pt sans" , "helvetica neue";"><span style="line-height: 24px;">1) Avoid blue light in the evenings. </span></span><span style="text-indent: -0.25in;">Blue light from TV screens, computer screens,
phones, lights around the bathroom mirror etc</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">late in the evening will disrupt your
circadian rhythm and block your natural release of melatonin at night which
makes you tired.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">So either go tech free
an hour before bed or alternatively this is what I do, I put on glasses that
block blue light around 8-9 pm. Yes I look like a complete idiot.</span></span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;">I use these cheap $9 <a href="http://www.amazon.com/dp/B000USRG90/ref=wl_it_dp_o_pC_nS_ttl?_encoding=UTF8&colid=2390NMT79PORB&coliid=I25V4PG1LC3R2H&psc=1" target="_blank">safety specs</a> and yes these do really work, you will get tired watching that evening movie or show.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCXRO7On8OpRcBIaBFct_gxzXK5IyJirj70sfsaLlc830lIUfqE6aARVgKLB6pr1ik5MxBPOcKFUwk57sZp8ktzFaWwcZUkShfpDeBAKsn3WibHbEvvDdheYPjBLsGWcbC3NdokbtlBvk/s1600/Safetyspecs+Blue+Light.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCXRO7On8OpRcBIaBFct_gxzXK5IyJirj70sfsaLlc830lIUfqE6aARVgKLB6pr1ik5MxBPOcKFUwk57sZp8ktzFaWwcZUkShfpDeBAKsn3WibHbEvvDdheYPjBLsGWcbC3NdokbtlBvk/s320/Safetyspecs+Blue+Light.jpg" width="320" /></span></a></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Want something that looks a little cooler, you could spend a bit more and get <a href="http://www.amazon.com/dp/B002ACNSZK/ref=wl_it_dp_o_pd_S_ttl?_encoding=UTF8&colid=2OYIIHVBMXVT0&coliid=I1VB59TZK1GUVT&psc=1" target="_blank">these</a>.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho0s458wuX-p3xZ_B5FmTV2hBzJGDzojsZBV7u8B-_Z1hRYWA9C3Sj_qF4T51hzIF3c7uBrEB5JVJ388lhKrZU3ba7JHvv8o25mXvKfs4sgFo05h4Kyac8uONz9KmxL1jUSkzVrxcn2-A/s1600/better+looking+blue+light+blockers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho0s458wuX-p3xZ_B5FmTV2hBzJGDzojsZBV7u8B-_Z1hRYWA9C3Sj_qF4T51hzIF3c7uBrEB5JVJ388lhKrZU3ba7JHvv8o25mXvKfs4sgFo05h4Kyac8uONz9KmxL1jUSkzVrxcn2-A/s320/better+looking+blue+light+blockers.jpg" width="320" /></span></a></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: inherit;">Or perhaps <a href="http://www.amazon.com/dp/B00CAUTK0E/ref=wl_it_dp_o_pd_nS_ttl?_encoding=UTF8&colid=2OYIIHVBMXVT0&coliid=I3AKI2VVSYS0CH&psc=1" target="_blank">these</a>, designed for gamers.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM_OWAcS7_eAvS1vWKEno88TLaLE17UihjFMQJ3JC09EVU6tbHiPCTq7elABUOm81JxbfQpfQa2hwBUjnbxIUO5_eCI4Ph57IEkYTcBB0tOXUalE8wxs_FIiMuG4KCXLPQsSoqkgBxwC8/s1600/GamerSpecs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM_OWAcS7_eAvS1vWKEno88TLaLE17UihjFMQJ3JC09EVU6tbHiPCTq7elABUOm81JxbfQpfQa2hwBUjnbxIUO5_eCI4Ph57IEkYTcBB0tOXUalE8wxs_FIiMuG4KCXLPQsSoqkgBxwC8/s320/GamerSpecs.jpg" width="320" /></span></a></div>
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<span style="font-family: inherit;">Apple obviously thought this was enough of an issue to include it as a new feature in IOS 9.3. You can now get Night Shift which changes the amount of blue light on the screen depending on the time of the day. It gives it an orange hue to it. It only works on iphone 5s or higher and certain ipads.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWZpF0a4QpK8VLYiR91t9OYl6SvyTCC-yyZM6p362SadiRgyN1FndVSU1SNQhd9T6eG8CY2mcwfrYcwiwstBUDm26huSoATqUBGIDlJ7LP3bGDn6qozt7AhFqJBR2ZXvdsfeVWzQXCt5s/s1600/AppleNightShift.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWZpF0a4QpK8VLYiR91t9OYl6SvyTCC-yyZM6p362SadiRgyN1FndVSU1SNQhd9T6eG8CY2mcwfrYcwiwstBUDm26huSoATqUBGIDlJ7LP3bGDn6qozt7AhFqJBR2ZXvdsfeVWzQXCt5s/s400/AppleNightShift.PNG" width="225" /></span></a></div>
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<span style="font-family: inherit;">For your computer screen and some other devices you can install the free utility <a href="https://justgetflux.com/" target="_blank">f.lux</a>. Below it shows how much light is blocked for a Macbook Air with <a href="https://justgetflux.com/" target="_blank">f.lux</a> turned on.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjORg7A56tDTR7qKftp73IWM7A3T4oW6_AEabJYpym0eGz8kX-Sh5tVz47K1IwAr2GTx5HWITkz8HVmustH_vEcr4O6ZoEdVBB_e_XgDJH6LLr1kfVQEi_4Qi5HUmIS6q83VhIbXd0hPo0/s1600/flux.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjORg7A56tDTR7qKftp73IWM7A3T4oW6_AEabJYpym0eGz8kX-Sh5tVz47K1IwAr2GTx5HWITkz8HVmustH_vEcr4O6ZoEdVBB_e_XgDJH6LLr1kfVQEi_4Qi5HUmIS6q83VhIbXd0hPo0/s640/flux.jpg" width="515" /></span></a></div>
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<span style="font-family: inherit;">Or perhaps you don't want to wear some silly glasses and you have a tv in your bedroom. You can now buy a <a href="http://seesaffron.com/drift-tv-box" target="_blank">device</a> that your tv plugs into that will filter the blue light for you depending on the time of the day or whatever schedule you set. I've bought one of these for the tv in our bedroom as my wife likes to watch tv before bed. We just moved and its not hooked up yet but I'll give a full report once we start using it.</span></div>
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<span style="font-family: inherit;"><span style="background-color: white; border: 0px; box-sizing: border-box; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span>
<span style="background-color: white; border: 0px; box-sizing: border-box; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2) </span><span style="font-stretch: normal; text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Make your sleeping room absolutely pitch black,
no lights of any kind.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">My wife watches
tv so I wear a sleep mask </span><span style="text-indent: -0.25in;">and ear plugs. I use this <a href="http://www.amazon.com/Sleep-Master-smblu01-Mask/dp/B0015NZ6FK/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1457013603&sr=1-1&keywords=sleep+master+mask" target="_blank">sleep master mask</a>. </span></span><br />
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<span style="text-indent: -0.25in;">3) </span><span style="text-indent: -0.25in;">Keep the room cold 68 deg or lower.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">If one of you is hot (normally the woman) and
the other cold.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">You could try one of these
<a href="http://www.amazon.com/ChiliPAD-Cube-Cooling-Heating-Mattress/dp/B00JMLFMT2/ref=sr_1_1?ie=UTF8&qid=1445054221&sr=8-1&keywords=chili+pad/?tag=offsitoftimfe-20" target="_blank">cooling mats</a> for the woman.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">They are
pretty pricey $450 but some people swear by them. </span></span><br />
<span style="font-family: inherit;"><span style="text-indent: -0.25in;"><br /></span>
<span style="text-indent: -0.25in;">4) </span><span style="text-indent: -0.25in;">Don’t drink alcohol close to bedtime.</span><span style="text-indent: -0.25in;"> <span style="background-color: white;"> </span></span><span style="background-color: white; color: #222222; text-indent: -0.25in;">More than two
glasses of wine within four hours of sleep decreases deep-wave sleep 20–50%.
Even four glasses six hours beforehand did not appear to have this effect, so
the timing is crucial.</span></span><br />
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<span style="font-family: inherit; text-indent: -0.25in;">5) Caffeine. This can vary widely from person to person but as a general rule I don't drink any after 12 pm, except the occasional spot of tea of course. The half life of caffeine can vary widely depending on the person based on <a href="http://simonhunterhealthfitness.blogspot.com/2016/05/genetic-testing.html" target="_blank">genetics</a> and other factors. I'm sure you know that person that can drink coffee right before bed and sleep like a log, it is likely partially due to genes. Here is my DNA Fit report for caffeine based on my genetics.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFgqBEtmTgU86EWiYwdZEa4d2dmRPJAVry6MXI_CX-qyxCl-TObVjFBnmzAXOKU-v2Zyv_W3ZCQU8FpdxAfYXoVcoYLVFhU9f6cwSGIqzdFCdo7EB3j9STSkNscqM4Vc25q8Pgs5adAyU/s1600/Caffeine+DNAfit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="342" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFgqBEtmTgU86EWiYwdZEa4d2dmRPJAVry6MXI_CX-qyxCl-TObVjFBnmzAXOKU-v2Zyv_W3ZCQU8FpdxAfYXoVcoYLVFhU9f6cwSGIqzdFCdo7EB3j9STSkNscqM4Vc25q8Pgs5adAyU/s640/Caffeine+DNAfit.jpg" width="640" /></span></a></div>
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<span style="font-family: inherit; line-height: 115%;">Perhaps some<a href="http://www.amazon.com/Yogi-Soothing-Caramel-Bedtime-Bags/dp/B00511MLLO/ref=sr_1_1?s=hpc&ie=UTF8&qid=1445054565&sr=1-1&keywords=Yogi+%22Soothing+Caramel+Bedtime%22+tea/?tag=offsitoftimfe-20" target="_blank"> soothing tea</a> instead. </span><br />
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<span style="line-height: 115%;">6) </span><span style="font-stretch: normal; text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Low blood sugar can kick you out of sleep, if
you find this happening eat a low glycemic snack right before bed.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Almond butter on a celery stick for example.</span></span><br />
<span style="font-family: inherit;"><span style="text-indent: -0.25in;"><br /></span>
<span style="text-indent: -0.25in;">7) Supplemental sleep aids. As always I'm NOT a doctor so don't take this as medical advice always work closely with your doctor. I'm not a fan of prescription sleep aids, they are more of a band aid to the underlying problem. They also just knock you out and don't put you in the restorative REM sleep that you so badly need. So you will end up with a host of side effects and they are also very addictive. However if you want to stop using them because you read some hack on the internet and he said so D</span>O NOT STOP COLD TURKEY always work with your doctor.</span><br />
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<span style="font-family: inherit;"><span style="line-height: 115%;">“</span><i><span style="background: white; line-height: 115%;">There is a vast
difference in OTC meds that function off antihistamines (you CAN stop those
stop cold turkey) vs. molecular manipulation from prescription medications.
Even a product such as Ambien, which is considered a non-benzodiazepine, still
binds to the Benzo1 receptor whereas the likes of Valium binds to all benzo
receptors. So even though it is marketed and as a non-benzodiazepine, the
system still becomes dependent on Ambien just like it becomes dependent on
Valium.</span><span style="background: white; line-height: 115%;">”</span></i></span></blockquote>
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<span style="font-family: inherit;"><i><span style="background: white;">“</span></i><i><span style="background: white;">for folks who are dependent on prescription sleep
medications, some physicians are also using acupuncture to rehabilitate the
sympathetic and parasympathetic nervous systems, as the prescription
meds get these systems way out of balance. It’s recommended to step off
sleep meds over a period of a few weeks. For example, if you are taking
long-acting 12.5mg benzodiazepine, then get to 10 mg, and try that for 2 weeks.</span></i><i><span style="background: white;">”</span></i><span style="background: white;"> </span></span></div>
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<span style="font-family: inherit;">Again I'm NOT a doctor. </span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">However there are natural options. Dr Parsley who did the TED Talk referenced above has a product that uses all the natural supplements that he has found to help with his Navy Seals. You can purchase his sleep remedy <a href="http://store.docparsley.com/products/doc-parsleys-sleep-cocktail" target="_blank">here</a>. I should probably mention it does contain a tiny amount of melatonin, but it is in such small doses that it shouldn't effect natural melatonin production. People seem to be all over the map on whether larger doses of melatonin are safe but I'm not convinced that larger doses over a period of time doesn't mess with the bodies natural production. You can also try individual supplements like GABA, 5-HTP and others, but if you want a one stop shop that is proven and in the right quantities I would go with the <a href="http://store.docparsley.com/products/doc-parsleys-sleep-cocktail" target="_blank">sleep remedy</a>.</span><br />
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<span style="text-indent: -0.25in;">8) </span><span style="text-indent: -0.25in;">Epsom Salt bath.</span><span style="text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Magnesium has a calming effect (its one of the ingredients in Dr Parsley's sleep
cocktail), so an Epsom salt bath in the evening can help with sleep. Preferably a cold bath see below.</span></span><br />
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<span style="text-indent: -0.25in;">9) A cold shower before bed. Body temperature plays a role in your sleep routine and its why you want a cold room, so along those lines a cold shower will bring down your body temperature and therefore make you fall asleep faster. One study found that subjects fell asleep faster and had a better overall quality of sleep following behaviors that cooled the body. </span></span><br />
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<span style="text-indent: -0.25in;">10) </span><span style="font-stretch: normal; text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Meditate.</span><span style="text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Use a guided meditation app like Calm or Headspace to meditate right before bed.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Especially if
you are the type that can’t stop the mind racing. </span></span><br />
<span style="font-family: inherit;"><span style="text-indent: -0.25in;"><br /></span>
<span style="text-indent: -0.25in;">11) </span><span style="font-stretch: normal; text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Go to sleep before 11.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">This is to align with your circadian
rhythm.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Sleeping 10-6 is much better for
you than sleeping 12-8.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Also if you get
to 11pm you will find you will get a spike in energy but I can't remember why. Whatever it is I don't like to go beyond 11pm. Easier said then done if you're not a washed up 40 year old with kids. Incidentally you can reset your circadian rhythm sleeping under the stars for 7 nights, no seriously go <a href="http://bettersleepguys.com/take-a-weekend-camping-trip-to-reset-your-circadian-rhythm/" target="_blank">camping</a>. </span></span><br />
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<span style="text-indent: -0.25in;">12) Avoid Wifi. Do not put wifi or bluetooth devices by your bed. </span><span style="text-indent: -0.25in;">Turn them off or put them in airplane mode.</span></span><br />
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<!--[if !supportLists]--><span style="font-family: inherit;">1 13) <span style="text-indent: -0.25in;">Pulse Electro Magnetic Earthing device.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Ok I admit this is a bit out there but there
is solid science behind it and if I couldn’t sleep I would definitely try
this.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">They are expensive, the double
<a href="https://sleep-tech.com/product/v5probasic/" target="_blank">magnet pro basic</a> is $900.</span><span style="text-indent: -0.25in;"> </span></span></div>
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<a href="http://www.bengreenfieldfitness.com/2016/02/how-to-use-pemf-athletic-performance-enhancement/" target="_blank"><span style="font-family: inherit;">Podcast and article with the creator </span></a></div>
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<span style="font-family: inherit;">Another PEMF device The <a href="http://www.deltasleeper.com/" target="_blank">SR1 DeltaSleeper</a> ($500), it attaches to
your collarbone. The pulse device above goes under your mattress. Lots of good info and links also in this
<a href="http://www.bengreenfieldfitness.com/2016/02/how-to-use-pemf-for-sleep/" target="_blank">article</a>.</span><br />
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<span style="font-family: inherit; text-indent: -0.25in;">14) <a href="https://en.wikipedia.org/wiki/Binaural_beats" target="_blank">Binural Beats</a>. This is basically different frequency noises that are played through each ear. I have no experience but if you google it you will find plenty of info. There are also binural beat apps for you phone. <a href="https://itunes.apple.com/us/app/sleepstream-2-ultimate-sleep./id535583437?mt=8&ign-mpt=uo%3D4" target="_blank">Sleepstream 2</a> is one for the iphone.</span><br />
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<span style="text-indent: -0.25in;">15) If your mind races or you need a TV to fall asleep, try making a list. Again I turn to Dr Parsley from an <a href="http://www.nourishbalancethrive.com/podcasts/nourish-balance-thrive/how-get-perfect-sleep-dr-kirk-parsley-md/" target="_blank">interview </a>he did. </span></span><br />
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<span style="text-indent: -0.25in;"><a href="http://www.nourishbalancethrive.com/blog/2016/04/15/kirk-parsley-transcript/" target="_blank">Full Transcript</a></span></span><br />
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<span style="background-color: white; color: #333333; font-family: inherit; line-height: 20px;"> Most people who say I have to have a television to fall asleep or some people even who say they have to read to get asleep, the reason that they need to do that is because is because they have to distract themselves because if they don't distract themselves their minds will go racing. And I think the biggest problem is not all of the constant external stimulation but the constant internal stimulation and the constant denial of that.</span></blockquote>
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<span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20px;">And what that leads to is this constant external stimulation. And then people are really uncomfortable with their own thoughts. So, once everything goes away and there is no more external stimulation, a lot of people get really freaked out. And I don't mean this to be sexist at all but women by and large really more than men start thinking about all the potential things that could go wrong or every mistake that they made in the past.</span> </span></blockquote>
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<blockquote class="tr_bq" style="background-color: white; box-sizing: border-box; color: #333333; line-height: 20px; margin-bottom: 10px;">
<span style="font-family: inherit;"> I know this is about distracting them. 100% of the time it's about distracting themselves. There's nothing about television that causes you to go to sleep. I mean, that should be obvious to anyone. So, what I say is take a piece of paper, draw a line down the middle of the piece of paper. You can go get a notebook if you want because you're going to do this every night for a while. On the left hand side of the paper, put down, write down every single thing that you need to do the next day. That's to do list.<span style="background-color: transparent;"> </span></span></blockquote>
<blockquote class="tr_bq" style="background-color: white; box-sizing: border-box; color: #333333; line-height: 20px; margin-bottom: 10px;">
<span style="font-family: inherit;"> On the right side of the paper, write down everything you need to worry about. Even if it's something you have no control over, which is most of the things people worry about, put it on your list because you want to make sure you don't forget to worry about it. And then the second part of that is like, okay, I have this list now, it's 100% complete, and literally -- I give people permission to do this -- if you lay down and you think about something that you forgot to put on your list, get back up, turn on the light if you need to and write down that other thing. Everything needs to be on the list.</span><br />
<span style="font-family: inherit;"> </span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #333333; line-height: 20px;"> And then what you do is you make yourself an agreement that I know no matter how terrible this list looks, how intimidating this list is, I know as a matter of fact the best I will ever be at handling this list is after I've had a really good night sleep, full night of sleep. And my alarm clock is set for the latest time I can possibly get up or whatever amount, whatever it is that will be give me eight hours in bed.</span> </span></blockquote>
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<span style="background-color: white; border: 0px; box-sizing: border-box; font-family: inherit; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><b>Other Resources/Links</b></span><br />
<span style="font-family: "pt sans" , "helvetica neue";"><span style="background-color: white; font-family: inherit; line-height: 24px;"><a href="http://biohackingbook.com/complimentary-sleep-chapter/" target="_blank">Free Sleep Chapter from the biohackers handbook</a> - lots of good info in this and explains the different sleep cycles very well.</span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; border: 0px; box-sizing: border-box; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><b><br /></b></span>
<span style="background-color: white; border: 0px; box-sizing: border-box; line-height: 24px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.bbc.com/sport/football/32276547" target="_blank">How Gareth Bale and Real Madrid sleep their way to the top</a></span></span><br />
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<span style="font-family: inherit;">3 part blog on sleep by Dr Parsley</span><br />
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<a href="http://robbwolf.com/2015/06/01/how-we-are-wired-to-sleep-and-why-we-have-sleep-problems/" target="_blank"><span style="font-family: inherit;">Part 1 - How we are wired to sleep and why we have sleep problems</span></a><br />
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<a href="http://robbwolf.com/2015/06/16/how-we-are-wired-to-sleep-part-2/" target="_blank"><span style="font-family: inherit;">Part 2 - How we are wired to sleep</span></a><br />
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<a href="http://robbwolf.com/2015/06/30/heart-rate-variability-and-sleep-how-we-are-wired-to-sleep-part-3/" target="_blank"><span style="font-family: inherit;">Part 3 - HRV and sleep</span></a><br />
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<a href="http://www.docparsley.com/" target="_blank"><span style="font-family: inherit;">Doc Parsley's Site</span></a></div>
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<a href="http://www.nourishbalancethrive.com/podcasts/nourish-balance-thrive/how-get-perfect-sleep-dr-kirk-parsley-md/" target="_blank">Nourish Balance Thrive Podcast with Dr Parsley</a></span><br />
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Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-11525288716883599412016-05-19T20:29:00.001-04:002016-06-28T12:34:05.483-04:00Genetic TestingIf you have read my post on <a href="http://simonhunterhealthfitness.blogspot.com/2016/04/hereditary-hemochromatosis.html" target="_blank">Hereditary Hemochromatosis</a> (HH) you will know that I ordered some genetic testing from <a href="https://www.23andme.com/" target="_blank">23andMe</a> to verify I had the mutated genes related to HH and to confirm that was the cause of my iron overload. I mentioned then that instead of getting a doctor ordered HFE gene test to verify I decided to pay out of pocket $200 for the <a href="https://www.23andme.com/" target="_blank">23andMe</a> test because I was interested in some of the other data. So what do you get when you order one of these tests and what can you do with it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoqRw74sii_ut1aKIs0kIwtZTUAIHGfFKZrWGKqam39E948e5Dn-1r2IqM0GFqV1B2KFnRF3DBDkCR0G5RjL3tBI9cP_tsZzP_4W9S81zHg49mL5jOx01nGUhZKHEky9Sz9HDogtnJevk/s1600/23andme.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoqRw74sii_ut1aKIs0kIwtZTUAIHGfFKZrWGKqam39E948e5Dn-1r2IqM0GFqV1B2KFnRF3DBDkCR0G5RjL3tBI9cP_tsZzP_4W9S81zHg49mL5jOx01nGUhZKHEky9Sz9HDogtnJevk/s400/23andme.jpg" width="400" /></a></div>
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The process is pretty simple you order the kit, spit in a tube, send it back in the box they provide and then wait. The website says 12 weeks. Mine took around 10.<br />
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2/5/16 Registered </div>
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2/10/16 Transit 2/10/16 Receiving and Quality Inspection </div>
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2/17/16 DNA Extraction finished </div>
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2/25/16 DNA Analysis completed </div>
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4/10/16 Quality Review Completed </div>
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4/10/16 Initial raw data</div>
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4/12/16 computation and report generation</div>
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So what do you get. You get a number of reports in different categories.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPgaGtY9GDKjzMX2G2L-LGvfkyh4MLkn-jCZf1eh6UeO-LnJ-9g_C5JL6qPgbiteDICCUmQT6KSf1K2KUjH3yhFb5LWxqcqNuCoYdw-jOBu9YlgrwTzUddNXk_qKlNKrBIq1Ex8bRZt0/s1600/23+Reports.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="520" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPgaGtY9GDKjzMX2G2L-LGvfkyh4MLkn-jCZf1eh6UeO-LnJ-9g_C5JL6qPgbiteDICCUmQT6KSf1K2KUjH3yhFb5LWxqcqNuCoYdw-jOBu9YlgrwTzUddNXk_qKlNKrBIq1Ex8bRZt0/s640/23+Reports.jpg" width="640" /></a></div>
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<b>Carrier Status Reports - </b>These are optional you don't have to get them if you think its going to be something that maybe will weigh on your mind. I got them and honestly for me there wasn't really anything in here that stood out for me. </div>
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<b>Ancestry Reports</b> - What you would expect, reports on where I came from. Shocking I know but I'm 99.9% likely to be European. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggJOxEHgiu_pJWXWoj_asf2-b369qitKKyNf1u2fqgw-Y6cuyDs4rJ7XZY2Q8QveMvuqFtjts7g5gu-YVo0uaUxRPEtUB2abBLa7ZkvWk8F2c-Hg47OtJiM3ba9Qx-CglP5HeWr3RZ-Nc/s1600/Soyoursayingtheresachance.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggJOxEHgiu_pJWXWoj_asf2-b369qitKKyNf1u2fqgw-Y6cuyDs4rJ7XZY2Q8QveMvuqFtjts7g5gu-YVo0uaUxRPEtUB2abBLa7ZkvWk8F2c-Hg47OtJiM3ba9Qx-CglP5HeWr3RZ-Nc/s400/Soyoursayingtheresachance.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7zbo1OfDBIACA4HQMV_TSnwNIScPqhur7iuLEmLGseKJddOh-NWnZtUXIXU8tEN5R-VnkkztdXrOFgR3Tg2WOlw0c_9GBI3EgPRG9O41LWCJy-JshPP_PyDxyuIbzIfx8lyppfnBW4H4/s1600/23+Ancestry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="499" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7zbo1OfDBIACA4HQMV_TSnwNIScPqhur7iuLEmLGseKJddOh-NWnZtUXIXU8tEN5R-VnkkztdXrOFgR3Tg2WOlw0c_9GBI3EgPRG9O41LWCJy-JshPP_PyDxyuIbzIfx8lyppfnBW4H4/s640/23+Ancestry.jpg" width="640" /></a></div>
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<b>Wellness Reports</b> - Some more mildly interesting information. I metabolize caffeine pretty well, I'm a deep sleeper, lactose tolerant and a sprinter. Again nothing earth shattering. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2sxxmTn54utt5qEogNsyqwH5mUptYYY9H_ZNSBeuhLKiKjv7IicrU3b5EVGZUTBbnnHWgRqplWJO88AxsW2kI5wWu-tZVRITWRIqiQi3i1g6Q4gor0-RqxRG3nLVl9xt8bkm-2aDR-f0/s1600/23+Wellness+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2sxxmTn54utt5qEogNsyqwH5mUptYYY9H_ZNSBeuhLKiKjv7IicrU3b5EVGZUTBbnnHWgRqplWJO88AxsW2kI5wWu-tZVRITWRIqiQi3i1g6Q4gor0-RqxRG3nLVl9xt8bkm-2aDR-f0/s640/23+Wellness+1.jpg" width="604" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD4DCldYb0HhJGEI6VgQ7opHQCGX74jsVWhI4eQhymcP7wlKEN9XGIPREfktyNP3hOMDMVB3o9MPPkRRPA-Dgwi-Q9mqjbYt4Y5ftgsXPgPcT5rC9tUUTe8chXvm1jwOyd5Z-nRiHyvmk/s1600/23+Wellness+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="347" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD4DCldYb0HhJGEI6VgQ7opHQCGX74jsVWhI4eQhymcP7wlKEN9XGIPREfktyNP3hOMDMVB3o9MPPkRRPA-Dgwi-Q9mqjbYt4Y5ftgsXPgPcT5rC9tUUTe8chXvm1jwOyd5Z-nRiHyvmk/s640/23+Wellness+2.jpg" width="640" /></a></div>
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<b>Traits Reports</b> - physical trait information<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTH2BnkTPujG3IL02TQSgjtvd4bntPMQBkehWSPqIiydlSSAYcDtoF3Qahx76IKvFOGIs9efKh86-W86GevClfWMbnnWb4FD7j1xLt_Ffb28TiGj2JizfyO1xFw3rUGvbIAz4vE3TCfVI/s1600/23+Traits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTH2BnkTPujG3IL02TQSgjtvd4bntPMQBkehWSPqIiydlSSAYcDtoF3Qahx76IKvFOGIs9efKh86-W86GevClfWMbnnWb4FD7j1xLt_Ffb28TiGj2JizfyO1xFw3rUGvbIAz4vE3TCfVI/s640/23+Traits.jpg" width="536" /></a></div>
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If you drill down to the view reports. For Facial Features it looks like this.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdOTaMHD19f_Yfb8en6frpAT1Yt30nfx5m0gi9G5zRjznT5LiuuhpGUbUpqX5HKabumC2ykpVKHVD7B2uIU2uPETv8eW9_7qLlEKdk-P8smhQkx5v39kTX8vdI1Gm_4it_Cg5UQZhTRRw/s1600/23+Facial+Features.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdOTaMHD19f_Yfb8en6frpAT1Yt30nfx5m0gi9G5zRjznT5LiuuhpGUbUpqX5HKabumC2ykpVKHVD7B2uIU2uPETv8eW9_7qLlEKdk-P8smhQkx5v39kTX8vdI1Gm_4it_Cg5UQZhTRRw/s640/23+Facial+Features.jpg" width="640" /></a></div>
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If I then drill to eye color, you get this</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUvUN546u-nzqI2yTXf0VlQkNvFvvvq0-H9yaIxE674Lmoghv3kIdU_S0COWzO0MqMFHkbztrawjqIhtg18ABrDDMwfociWUxMWZxWfv-skBxK6QsKdch4kknj1cSPOqxXiD5zLVedOdM/s1600/23+Eye+Color.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="444" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUvUN546u-nzqI2yTXf0VlQkNvFvvvq0-H9yaIxE674Lmoghv3kIdU_S0COWzO0MqMFHkbztrawjqIhtg18ABrDDMwfociWUxMWZxWfv-skBxK6QsKdch4kknj1cSPOqxXiD5zLVedOdM/s640/23+Eye+Color.jpg" width="640" /></a></div>
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Again, its all mildly interesting but nothing that is too earth shattering. For the most part, that's about it. You used to get more than this but in all its wisdom the FDA cracked down on the site. You used to get health reports that showed if you were genetically susceptible to certain things. However the FDA saw this as a service providing disease diagnoses which made the service a medical device and that they were subject to explicit FDA approval. <a href="https://www.23andme.com/" target="_blank">23andMe</a> worked out an agreement with the FDA to continue selling the test, but only providing raw genetic data and ancestry information not health reports.<br />
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However, you can still get this information by using other services. Since you can dowload the raw gene data from <a href="https://www.23andme.com/" target="_blank">23andMe</a> you can use that data to feed into other services and get more information.<br />
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Screen shot of the raw file<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi93WSZjho58rz9ZnRp-TKpvlVqxL4ZgCNp1TVB-p2gRHm3bLG-LfuiyyT-5MZnkFWWim1a0iYOzRXXF9kbpKpWkDwtlA1bwyBonqXdyqYV_4mM24xVbZ-wlEshHbxGp-9mNhxwRqlYjlI/s1600/23+RawData.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="410" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi93WSZjho58rz9ZnRp-TKpvlVqxL4ZgCNp1TVB-p2gRHm3bLG-LfuiyyT-5MZnkFWWim1a0iYOzRXXF9kbpKpWkDwtlA1bwyBonqXdyqYV_4mM24xVbZ-wlEshHbxGp-9mNhxwRqlYjlI/s640/23+RawData.jpg" width="640" /></a></div>
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First I ran it though <a href="https://www.foundmyfitness.com/" target="_blank">Rhonda Patrick's</a> new free <a href="https://www.foundmyfitness.com/genetics/1" target="_blank">tool</a>.<br />
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<span style="background-color: white; color: #666666; font-family: "open sans" , sans-serif; font-size: 14px; line-height: 24px;">This report has most of the common single nucleotide polymorphisms that I often like to talk about in podcasts and during presentations. Including polymorphisms that affect the absorption or utilization of nutrients like omega-3 ALA, vitamin B12, vitamin D, vitamin E, as well as polymorphisms that affect the interaction between our bodies and other dietary components like to saturated fat or heterocyclic amines which are formed when meat is cooked at high temperatures (among other things).</span></blockquote>
Here are my results<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfiFs8UtmXD3ZRdemZ61mVn34cqPOqDs2x5T4jOiz3MTahMnADWra2P1dK-Ev95Ls9kF1misrA7q4G6vIoBmX2aK2NBmq763BeeeUGGuUO7qYn-TnGGrwPndh5LrC1mKFQUicYifLdElA/s1600/Ronda+Patrick+Results1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfiFs8UtmXD3ZRdemZ61mVn34cqPOqDs2x5T4jOiz3MTahMnADWra2P1dK-Ev95Ls9kF1misrA7q4G6vIoBmX2aK2NBmq763BeeeUGGuUO7qYn-TnGGrwPndh5LrC1mKFQUicYifLdElA/s640/Ronda+Patrick+Results1.jpg" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ArlTa-um2KB6fr7yXRC_dGJ4IKaqjwl0sCFHy3XW06ywzRVNjeSN_zQsolVN6mQPMjqfW8ZkOpr97kK0N_98u9zwF7X6J06Nj8CQ09b-03qR0PBdh7EJD3K4SALpxj2DCcPzuJas81Y/s1600/Ronda+Patrick+Results+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ArlTa-um2KB6fr7yXRC_dGJ4IKaqjwl0sCFHy3XW06ywzRVNjeSN_zQsolVN6mQPMjqfW8ZkOpr97kK0N_98u9zwF7X6J06Nj8CQ09b-03qR0PBdh7EJD3K4SALpxj2DCcPzuJas81Y/s640/Ronda+Patrick+Results+2.jpg" width="640" /></a></div>
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If you click to read more you get something like the following.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizdaDiwNAwAEHlzAvZQVaw6V4_Q6XZHEtrIhJIumwXTKnGhSaWou23aVekEvJzpgCCYndpjw_Zpz62xxn2_hSpSnNSuPE1bEga8-Wa7Kv9xOsUTwtO2zbIq96JUHvYbi_tHvDHr7dewXg/s1600/Ronda+Patrick+Results+Detail.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizdaDiwNAwAEHlzAvZQVaw6V4_Q6XZHEtrIhJIumwXTKnGhSaWou23aVekEvJzpgCCYndpjw_Zpz62xxn2_hSpSnNSuPE1bEga8-Wa7Kv9xOsUTwtO2zbIq96JUHvYbi_tHvDHr7dewXg/s640/Ronda+Patrick+Results+Detail.jpg" width="640" /></a></div>
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This is definitely more like it and produces some actionable results. For example I learnt that supplemental vitamin E is probably not good for me. And that I should avoid over cooking meat. As of this writing this is the first version of this tool and Rhonda has said that she plans to add additional polymorphisms that she thinks are important. So I'll probably want to come back in the future to see if there are any updates at some point.<br />
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As you know if you read my post on <a href="http://simonhunterhealthfitness.blogspot.com/2016/04/hereditary-hemochromatosis.html" target="_blank">Hereditary Hemochromatosis</a> I also pulled my data into a tool called <a href="https://www.promethease.com/" target="_blank">Promethease</a>. It costs $5 and gives you a ton of information. First off it immediately confirmed I had the gene for <a href="http://simonhunterhealthfitness.blogspot.com/2016/04/hereditary-hemochromatosis.html" target="_blank">Hereditary Hemochromatosis</a>. It color codes the bad ones in red and gives them a magnitude number. You can see it was a Magnitude of 4 below.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuuBzqtDFliaaz0xMrTjmUBFzXqCrnFDyuA7LYwnB82AyXuQ89X5-AnK9MPHpdKbt5wdahpnChOhTjo2rZS6KQtO0u12Qdc9HKDGW2jhkel8VUfkiN9OXkwTrPBZXgCLrUnRMobUVDnpo/s1600/PrometheaseHH.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="542" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuuBzqtDFliaaz0xMrTjmUBFzXqCrnFDyuA7LYwnB82AyXuQ89X5-AnK9MPHpdKbt5wdahpnChOhTjo2rZS6KQtO0u12Qdc9HKDGW2jhkel8VUfkiN9OXkwTrPBZXgCLrUnRMobUVDnpo/s640/PrometheaseHH.jpg" width="640" /></a></div>
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You have a bunch of filter options as I have 19872 gene values of which 349 are bad. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKSvKftT6-Z61U_lRF9H2eEi4CpueIPGXSpjvaYzpxKfA79lWH0ZFUpiptPvvBWse0GRidN-nGGce8vS6jAt6oCR_YP4Hzw41Wn_GXjAngSL9TnJ0JTW4SY5u-NmmxuSUbDq4Qzq8CWB0/s1600/Promethease+Chart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKSvKftT6-Z61U_lRF9H2eEi4CpueIPGXSpjvaYzpxKfA79lWH0ZFUpiptPvvBWse0GRidN-nGGce8vS6jAt6oCR_YP4Hzw41Wn_GXjAngSL9TnJ0JTW4SY5u-NmmxuSUbDq4Qzq8CWB0/s400/Promethease+Chart.jpg" width="400" /></a></div>
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By default it will sort by magnitude descending but you can customize your search many different ways.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSwsdVgV2HNLEzvzoWPG5wcBHmTq59Jx7kmrCCFwOp_gPGOYTRlR23KBeaapFQV6Ne4RcFLDXm5C_C3rru42sofPcidKkuc5Nj9asWzQWtVcqs5-GIpfV6dNikxTQpfK_DltmnpPB7sCE/s1600/Promethease+Filters.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSwsdVgV2HNLEzvzoWPG5wcBHmTq59Jx7kmrCCFwOp_gPGOYTRlR23KBeaapFQV6Ne4RcFLDXm5C_C3rru42sofPcidKkuc5Nj9asWzQWtVcqs5-GIpfV6dNikxTQpfK_DltmnpPB7sCE/s400/Promethease+Filters.jpg" width="311" /></a></div>
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If I just show the bad and sort by magnitude <a href="http://simonhunterhealthfitness.blogspot.com/2016/04/hereditary-hemochromatosis.html" target="_blank">Hereditary Hemochromatosis</a> is the second entry. I actually have something above it and I've now found out I'm an <a href="http://www.apoe4.info/Info.html" target="_blank">APOE e4</a> double carrier. Wow, I really nailed the genetic lottery.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHDyvPaLgRjaM2yCNt_0I_k5rMUHkNJ7QHQq2QIEbYiAND1lLLeH9amKkzF8RtmsdOaC2YV-khJkaWM0AWpltjRCWZ5RV9cH7YKQoKjaSiL6CXDv1a_5ETWiaqZUuc3gY3xSQyO-ApxCo/s1600/lotterywinner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHDyvPaLgRjaM2yCNt_0I_k5rMUHkNJ7QHQq2QIEbYiAND1lLLeH9amKkzF8RtmsdOaC2YV-khJkaWM0AWpltjRCWZ5RV9cH7YKQoKjaSiL6CXDv1a_5ETWiaqZUuc3gY3xSQyO-ApxCo/s400/lotterywinner.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidCVejgk2_8qXI21kzbNaQObcZhuVHsj_-kZhGAHptVKxafRqVrrengnk0WC7rMggwOnDFW1v0Iz0Tq4qbBlryKpWP7cqNPAkCK0U-902kjgKqCV3vbrwsOxjyCWXVfItJ1OfKJ1f5M_g/s1600/Promethease+APOE+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidCVejgk2_8qXI21kzbNaQObcZhuVHsj_-kZhGAHptVKxafRqVrrengnk0WC7rMggwOnDFW1v0Iz0Tq4qbBlryKpWP7cqNPAkCK0U-902kjgKqCV3vbrwsOxjyCWXVfItJ1OfKJ1f5M_g/s640/Promethease+APOE+4.jpg" width="640" /></a></div>
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It means I'm at a very high risk for Alzheimer's. I basically have a 1 in 2 shot to get Alzheimer's by the age of 80. It also means I'm a slow recycler of cholesterol so my lipid panel is going to be higher regardless of what I eat. Not the greatest news in the world but I'm a firm believer that it is better to know and act accordingly. I can now try to stay on top of the latest Alzheimer's research and obviously I'm looking at everything to improve brain function. More info on <a href="http://www.apoe4.info/Info.html" target="_blank">APOE e4</a> and what I'm doing about it is too much for this post but I'll cover this more in the future. However based on this finding and some of the other findings from Rhonda's gene report I have reduced my saturated fat intake a bit and switched it over to more poly and mono fats. So Olive oil instead of butter in some spots.<br />
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Talking of fat intake you can also use your data to plug into this flowchart from this <a href="http://rockstarresearch.com/these-5-genes-predict-what-kind-of-diet-and-exercise-is-best-for-your-body-2/" target="_blank">article</a> and see what kind of diet and exercise is best for your body.<br />
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<br />
rs4994<span class="Apple-tab-span" style="white-space: pre;"> </span>8<span class="Apple-tab-span" style="white-space: pre;"> </span>37823798<span class="Apple-tab-span" style="white-space: pre;"> </span>AA<br />
rs1042713<span class="Apple-tab-span" style="white-space: pre;"> </span>5<span class="Apple-tab-span" style="white-space: pre;"> </span>148206440<span class="Apple-tab-span" style="white-space: pre;"> </span>GG<br />
rs1799883 - don't have that one<br />
rs1801282<span class="Apple-tab-span" style="white-space: pre;"> </span>3<span class="Apple-tab-span" style="white-space: pre;"> </span>12393125<span class="Apple-tab-span" style="white-space: pre;"> </span>CC<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiegdg-d2mIZNKAxXBIwKogv1g_x52GP-kvd9pGZWvgNNJK9J9DTcckmiSRm8DVjKQJhUBYhyphenhyphen5MqCEbn71FSEBLoW-ZPUSTE8CFtIfxHfiY9g5axyIaGyXEghL4BL06AtxufUohyphenhyphenfInIGA/s1600/Flow+Chart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiegdg-d2mIZNKAxXBIwKogv1g_x52GP-kvd9pGZWvgNNJK9J9DTcckmiSRm8DVjKQJhUBYhyphenhyphen5MqCEbn71FSEBLoW-ZPUSTE8CFtIfxHfiY9g5axyIaGyXEghL4BL06AtxufUohyphenhyphenfInIGA/s640/Flow+Chart.jpg" width="505" /></a></div>
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Interestingly it says I will lose more weight on a low fat diet. This is the opposite to how I eat as I eat a high fat diet. Of course I don't need to lose weight either so you have that, still interesting anyway and the price is right (free).<br />
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So I then took this concept to the next level and had <a href="https://www.dnafit.com/23andme/" target="_blank">DNAFit </a>analyze my <a href="https://www.23andme.com/" target="_blank">23andMe</a> data. <a href="https://www.dnafit.com/23andme/" target="_blank">DNAFit</a> is a site based in the UK a bit like <a href="https://www.23andme.com/" target="_blank">23andMe</a> but they gear specific Diet and Exercise strategies for you based on your genes. They also accept the <a href="https://www.23andme.com/" target="_blank">23andMe</a> data feed. There are a number of options between Diet and Exercise and how much data you want. It can cost anywhere from $79 to $400 if you already have the <a href="https://www.23andme.com/" target="_blank">23andMe</a> data. I went with the basic info for Diet and Exercise and it cost $149. If you had to get the gene test as well you're looking at $400. In of itself its probably too expensive for most people but if you do already have the <a href="https://www.23andme.com/" target="_blank">23andMe</a> data it has some pretty interesting info. I got back 3 reports, one on diet, one on fitness and a nice one page infographic you can see below.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhva63MUob2VwxQ5Cc7D9HWB3h9Dx01WOql_QDTvw5gDeX2mVsO_-d7_j-41BSzKftKhEUeB0SK1oaazbgY5OF8YLWyuGab-L8Arz_vcAxCSyJeN_HJsqWbGSsQG_8gB0w3tzb4VyFYenc/s1600/DNA+Infographic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="423" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhva63MUob2VwxQ5Cc7D9HWB3h9Dx01WOql_QDTvw5gDeX2mVsO_-d7_j-41BSzKftKhEUeB0SK1oaazbgY5OF8YLWyuGab-L8Arz_vcAxCSyJeN_HJsqWbGSsQG_8gB0w3tzb4VyFYenc/s640/DNA+Infographic.jpg" width="640" /></a></div>
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If you want to view the full report pdf's for me you can get them <a href="https://www.dropbox.com/sh/eopxcltyp206eli/AABxz04_Gx0JLP7TFleMMITfa?dl=0" target="_blank">here</a>.<br />
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<b>Fitness</b><br />
Power/Endurance Profile<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqJBIhxYzo59-9u61MctOE3mtSRwqqDUHVEd9GughqrhBjfEZ8mh2Xqdmc05PM8jNgENOPNkowCc0TLg4KyhnpiF28mTyIhkLt_VmVGJxMKyyrwfIFGhmqqswTsnP-k9K94QQnTLQ0SMg/s1600/dnafit+power+response.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="163" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqJBIhxYzo59-9u61MctOE3mtSRwqqDUHVEd9GughqrhBjfEZ8mh2Xqdmc05PM8jNgENOPNkowCc0TLg4KyhnpiF28mTyIhkLt_VmVGJxMKyyrwfIFGhmqqswTsnP-k9K94QQnTLQ0SMg/s640/dnafit+power+response.jpg" width="640" /></a></div>
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So I'm more of a power responder and I would agree I'm a better sprinter than an endurance athlete. But I also have the body of an endurance athlete and am a hard gainer in the gym.<br />
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Aerobic Potential (VO2 Max)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaWKzp-Ca0ONXisv5phvPoCW8nVp-NC9996jThsr3QDNLZHLctgSx_G0uAMRKsd06rImPAMtMmiGbzuLBhPhdLUXqIKSKp3S9SuJMMOhn4SywlwYMSLkx-vF8Eq_z0xMsg88qpU5X3Hm4/s1600/DNA+Fit+Aerobic+Potential.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="121" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaWKzp-Ca0ONXisv5phvPoCW8nVp-NC9996jThsr3QDNLZHLctgSx_G0uAMRKsd06rImPAMtMmiGbzuLBhPhdLUXqIKSKp3S9SuJMMOhn4SywlwYMSLkx-vF8Eq_z0xMsg88qpU5X3Hm4/s640/DNA+Fit+Aerobic+Potential.jpg" width="640" /></a></div>
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Recovery<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP2DyZorZ9HPDNYOirxyE8CsylA92QSg8XaijHqUR0OG_Jbr-mQm_deU5nvdkCBwWoEpeqxKU-FFBNJQ4GqkVJVZbWLlw4LUipZYMCfiIT679kmAPj1K1I7l9adSHT4UacFL4dO61NaBE/s1600/DNA+Fit+Recovery.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP2DyZorZ9HPDNYOirxyE8CsylA92QSg8XaijHqUR0OG_Jbr-mQm_deU5nvdkCBwWoEpeqxKU-FFBNJQ4GqkVJVZbWLlw4LUipZYMCfiIT679kmAPj1K1I7l9adSHT4UacFL4dO61NaBE/s640/DNA+Fit+Recovery.jpg" width="640" /></a></div>
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Based on this they do make post exercise nutrition recommendations.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYer6QgPD5EYY9tRwHnl7Zooi7LDHWivFU0DZuU4DrZLnwXwHQIk47m63efsfHE2_75lK8Sf2bvZH-QQ3Ip09aUxPENfMddGpZajTO8uUhFONWFmBQ0ZJeC8eF5crYNL9RXjv6I-XKiyc/s1600/DNA+Fit+Recommended+Doses.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYer6QgPD5EYY9tRwHnl7Zooi7LDHWivFU0DZuU4DrZLnwXwHQIk47m63efsfHE2_75lK8Sf2bvZH-QQ3Ip09aUxPENfMddGpZajTO8uUhFONWFmBQ0ZJeC8eF5crYNL9RXjv6I-XKiyc/s640/DNA+Fit+Recommended+Doses.jpg" width="640" /></a></div>
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Its pretty basic because personally I can't take Vitamin C because that increases my iron absorption which isn't good with HH and as we saw on <a href="https://www.foundmyfitness.com/" target="_blank">Rhonda Patrick's</a> <a href="https://www.foundmyfitness.com/genetics/1" target="_blank">report</a> Vitamin E can be harmful for me. So I'll ignore these, but the concept is interesting.<br />
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Injury Risk<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW2GOFwezVrzRBZ_EtUTuxmcl76ub0aWniFLF4_p_ob7THSJTEi6lfqIduDFuyl7DJoYuY1Vr3RKf3OCYr2IMYHa4tJIbitqZqPmHVtQhBis8gq6a7FDAcYINjQ-aFAuuaHMFbn94fxUs/s1600/DNA+Fit+Personal+Injury+Risk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="142" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW2GOFwezVrzRBZ_EtUTuxmcl76ub0aWniFLF4_p_ob7THSJTEi6lfqIduDFuyl7DJoYuY1Vr3RKf3OCYr2IMYHa4tJIbitqZqPmHVtQhBis8gq6a7FDAcYINjQ-aFAuuaHMFbn94fxUs/s640/DNA+Fit+Personal+Injury+Risk.jpg" width="640" /></a></div>
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<b>Diet</b><br />
<b><br /></b>
Carbohydrate Sensitivity<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggh7xmVQbALKSo4r-g71qnBG8IjWDp3RbN6r3VU124SvjpL7hLNobHTpO0UKtfenpgh-ZGkvU9qJbCJS7BRKsWmQ1hJWfBIQ_XLYm4P1xbqDozXS7Ivf7IaUB8xWODJFlvcOeXhd2cRmo/s1600/DNA+Fit+Carb+Sensitivity.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="126" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggh7xmVQbALKSo4r-g71qnBG8IjWDp3RbN6r3VU124SvjpL7hLNobHTpO0UKtfenpgh-ZGkvU9qJbCJS7BRKsWmQ1hJWfBIQ_XLYm4P1xbqDozXS7Ivf7IaUB8xWODJFlvcOeXhd2cRmo/s640/DNA+Fit+Carb+Sensitivity.jpg" width="640" /></a></div>
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This seems to line up with what I'm seeing from taking frequent blood glucose readings. Something I still struggle with but I'll expand on that another time. I do eat low carb high fat. Also most of the carbs I do take in are from potatoes, white rice, starchy veg and a minuscule amount of fruit.<br />
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Fat Sensitivity<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1ljUCYxBRNg98VB910KSvsKFnOMnWhWKcI5SZmV5qJYCLGJg4JOdzADaGLNybSuB-KppQ8IXRqM_OaliuSuJdVRsbPPIHcVUhdt4c1OKJxC421-_Xjp8YkUN9pQcjveaigiVWcOzBhF4/s1600/DNA+Fit+Fat+Sensitivity.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="116" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1ljUCYxBRNg98VB910KSvsKFnOMnWhWKcI5SZmV5qJYCLGJg4JOdzADaGLNybSuB-KppQ8IXRqM_OaliuSuJdVRsbPPIHcVUhdt4c1OKJxC421-_Xjp8YkUN9pQcjveaigiVWcOzBhF4/s640/DNA+Fit+Fat+Sensitivity.jpg" width="640" /></a></div>
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They also go over the following, if you're interested check out the whole report for me <a href="https://www.dropbox.com/sh/eopxcltyp206eli/AABxz04_Gx0JLP7TFleMMITfa?dl=0" target="_blank">here</a>.<br />
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Anti Oxidant Need<br />
Omega 3 Need<br />
Vitamin B Needs<br />
Vitamin D Needs<br />
Salt Sensitivity<br />
Alcohol Response<br />
Caffeine Sensitivity<br />
Lactose Intolerance<br />
Coeliac Predisposition<br />
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So overall there is some pretty interesting info. I would take some of it with a grain of salt but I found it at least more informative than just the plain 23andme and in some cases it supports ideas that I already had in particular my carb tolerance.<br />
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Finally you can compare some of your stats to olympic athletes, unsurprisingly all from the UK. As of this writing: <a href="https://en.wikipedia.org/wiki/Craig_Pickering" target="_blank">Craig Pickering</a> (Sprinter, Bobsleigh), <a href="https://en.wikipedia.org/wiki/Greg_Rutherford" target="_blank">Greg Rutherford</a> (Long Jump) and <a href="https://en.wikipedia.org/wiki/Andrew_Steele" target="_blank">Andrew Steele</a> (400 M). Nothing useful here but a bit of fun. I choose Craig as he is a Sprinter.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT7hdw97hSP2fm4Mluc7DKOIllR42AzdqDKTuXeIUhCweZlwTyuQAq4nZYJEWHsJJgKsroasS4pbgdrI4rrOlCNMD-Ut1fex0xTJ5KuLkheEBBVWNnzGSgpmxn1g2-AdHPG-58UBTkhoY/s1600/DNA+Fit+Olympic+Compare.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT7hdw97hSP2fm4Mluc7DKOIllR42AzdqDKTuXeIUhCweZlwTyuQAq4nZYJEWHsJJgKsroasS4pbgdrI4rrOlCNMD-Ut1fex0xTJ5KuLkheEBBVWNnzGSgpmxn1g2-AdHPG-58UBTkhoY/s640/DNA+Fit+Olympic+Compare.jpg" width="640" /></a></div>
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I'm on the left you would think his power response would be higher as a sprinter.<br />
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Finally the closet Libertarian in me should probably point out the potential privacy issue with getting your DNA data. There have been cases of the police requesting data from <a href="https://www.23andme.com/" target="_blank">23andMe</a> and making people suspects based on this. Read this Wired <a href="http://www.wired.com/2015/10/familial-dna-evidence-turns-innocent-people-into-crime-suspects/" target="_blank">article</a>. That's kinda scary and also the idea of your data getting handed over to a health insurance company and your rates being adjusted based on your genetic makeup are not out of the realm of possibility. However you can delete your data from <a href="https://www.23andme.com/" target="_blank">23andMe</a> by written request<br />
<br />
<blockquote class="tr_bq">
<span style="background-color: white; box-sizing: border-box; color: #707070; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif , serif; font-size: 14px; font-weight: 700; line-height: 18.2px;">Account Deletion</span><span style="background-color: white; color: #707070; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif , serif; font-size: 14px; line-height: 18.2px;">: You have the right to delete your genetic information from our systems. Within thirty (30) days of receiving your written request, we will delete your account, and your information will not be included in any future research, including future research by other organizations. Any research conducted prior to the end of the thirty (30) day period following receipt of your request will not be altered or halted. Once your account is deleted it will not be retrievable. For purposes of clarity, any user-generated content you contribute will not be deleted and your genetic information associated only by barcode may be retained at the laboratory. Click here for more information.</span></blockquote>
This is not something I've done yet but will probably make that request at some point. It also means you should probably be fairly careful in what other tools use your data. So just keep that in mind if genetic testing is something you want to try.<br />
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<b>Resources/Links</b><br />
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<a href="http://suppversity.blogspot.com/2016/06/training-in-line-w-your-genetic.html" target="_blank">Training in Line W/ Your Genetic Potential Can Boost Your Performance Gains More Than 600%, DNAFit™ Studies Say</a>Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com1tag:blogger.com,1999:blog-5925067460691463110.post-84412339941113777792016-04-26T17:01:00.001-04:002017-09-27T16:02:48.282-04:00Hereditary HemochromatosisI recently discovered I have <a href="http://www.hemochromatosis.org/#overview" target="_blank">Hereditary Hemochromatosis</a> (HH). It is essentially a gene mutation that means I'm susceptible to iron overload. If affects over 1 million Americans. The gene mutation is prevalent in Hispanics and in about 20% of people of Northern European decent. <br />
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So if you have the gene mutation your intestines will absorb twice as much iron from food as normal, and the excess iron will slowly build up in the body tissues. Many cases go undiagnosed because doctors and patients are unaware of the condition and don't know what to look for. Early symptoms are fatigue, sore joints and frequent infections, so they are easy to mistake for other conditions.<br />
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As the excess iron builds up in the organs, especially the liver, heart, spleen and pancreas it will destroy cells. Most people won't notice any symptoms until after the age of 30. Woman are less at risk for iron buildup because of the blood loss from their monthly menstruation. Left untreated the organs will literally rust inside. Average age of death is 57 mostly from liver cancer (30%). It can also cause liver cirrhosis, heart failure, diabetes and arthritis. <br />
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So how do you figure out if you have this problem. The two leading indicators are going to be Iron Ferritin (long term iron storage) and Transferrin Saturation %. If Ferritin is over 200 or Saturation is over 45% you could be a carrier. Iron Serum is not a good indicator and I can verify that as I had some normal Iron Serum levels in the past. Chris Kresser has a great <a href="https://vimeo.com/68409731" target="_blank">video </a>on iron overload and what levels to look for.<br />
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I do find it a little surprising considering how easy this is to test for and treat, why is this not more of a standard screen for hispanics and people of european decent? Seems like a no brainer to have your iron levels tested after the age of 30. I'm extremely lucky as I have been doing a lot of my own testing lately to optimize my health and the first indicator was an iron serum level. After that I got an <a href="http://requestatest.com/iron-blood-test-panel" target="_blank">iron panel</a> done.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFJiRajPzV-KTN_Z8qLsLVgUYpYlw0XbWZ7qDhWIdkhay_o9Nku89x8MJ7894kdk3QQHicf06rloXyg0wPkDLFfNnl6-sW-AyJ3lEL3n1iKY0Oxed-5yQ95MlKFpC1RAyt5Pwcw8KAI9k/s1600/Iron+Panel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFJiRajPzV-KTN_Z8qLsLVgUYpYlw0XbWZ7qDhWIdkhay_o9Nku89x8MJ7894kdk3QQHicf06rloXyg0wPkDLFfNnl6-sW-AyJ3lEL3n1iKY0Oxed-5yQ95MlKFpC1RAyt5Pwcw8KAI9k/s640/Iron+Panel.jpg" width="640" /></a></div>
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From here I went ahead and got my <a href="http://requestatest.com/ferritin-blood-test" target="_blank">Ferritin level</a> checked.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizBEwFpkActayj6AQMLvLfHdPAVlEP7FEvHHqeTcAbAK5AigpNFzd_JFxSGVRoV3EQQx3ic81UDKeG6v3jVHl-CzWJNkb1CMWBoyH0ucXrN8SEGJkGDvjZmdp8FPX5NW3mykY2Osfb7no/s1600/Ferritin+3182016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizBEwFpkActayj6AQMLvLfHdPAVlEP7FEvHHqeTcAbAK5AigpNFzd_JFxSGVRoV3EQQx3ic81UDKeG6v3jVHl-CzWJNkb1CMWBoyH0ucXrN8SEGJkGDvjZmdp8FPX5NW3mykY2Osfb7no/s640/Ferritin+3182016.jpg" width="640" /></a></div>
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The testing company I used actually called me to let me know this was serious. Its pretty apparent that I have iron overload. I found this flow chart for diagnosing causes of Iron overload, this was from a guide for Australian GPs.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk2Q3JQ-avWxmqm7JF5OCca_NiNGR9PzvvCB4eExbl2qQzU194bBpcVTF2gE1ksZMiMBF-qk2ahouby_FVzth7zdrP83GUn1coAkRd-ik-Scikq0azqzg4jj-vJsai418ACDfTk_QLHoQ/s1600/Ferritin+Flow+Chart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="463" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk2Q3JQ-avWxmqm7JF5OCca_NiNGR9PzvvCB4eExbl2qQzU194bBpcVTF2gE1ksZMiMBF-qk2ahouby_FVzth7zdrP83GUn1coAkRd-ik-Scikq0azqzg4jj-vJsai418ACDfTk_QLHoQ/s640/Ferritin+Flow+Chart.jpg" width="640" /></a></div>
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So from here I needed to see if I had the genetic mutation for HH. You can have your doctor order the HFE Gene test or you can do what I did which was a order a genetic test from <a href="https://www.23andme.com/" target="_blank">23andMe</a> and check yourself. I choose this route as there was other information in the gene test I was interested in aside from figuring out if I had HH. The test is $200 and you spit in a tube and it took 9 weeks to process. You can read more about my genetic testing <a href="http://simonhunterhealthfitness.blogspot.com/2016/05/genetic-testing.html" target="_blank">here</a>.<br />
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Once you get the <a href="https://www.23andme.com/" target="_blank">23andMe</a> results it doesn't just tell you if you have HH or not. You have to use the raw data piece to figure it out. This <a href="http://celticcurse.org/wp-content/uploads/use-23andMe-for-HFE-status.pdf" target="_blank">pdf</a> will tell you how to do that.<br />
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Below is me entering the <a href="https://www.snpedia.com/index.php/Rs1800562" target="_blank">SNP number</a> for C282Y on <a href="https://www.23andme.com/" target="_blank">23andMe</a>. It shows I have the AA genotype which means I have the double mutation. GG would be normal.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgHnZUD2hBw3et6fUYJmj5xGsJX4vxAtLPtx9So8JyOAI7-i1MsHcbJoT4xWP9MRocyOht7wpbjGaDQQjRuZ9sxAiTamG3c9hOquSWg9TeCLbelJymC73Bw_m2ZJGwWi3hBE9EEJP8D5k/s1600/23andme+browserawdata.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgHnZUD2hBw3et6fUYJmj5xGsJX4vxAtLPtx9So8JyOAI7-i1MsHcbJoT4xWP9MRocyOht7wpbjGaDQQjRuZ9sxAiTamG3c9hOquSWg9TeCLbelJymC73Bw_m2ZJGwWi3hBE9EEJP8D5k/s640/23andme+browserawdata.jpg" width="640" /></a></div>
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Or you can take the <a href="https://www.23andme.com/" target="_blank">23andMe</a> raw data file and feed it into a tool like <a href="https://www.promethease.com/" target="_blank">Promethease</a> ($5).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLAC6-1tbnAqGjVBFC7jdwVHvx7SGrINFJBar4_JDyHAfoQgCZc_op6fLUiqtqo-t457zOrC19RaOGqrp-7cj7nNRHRvwYini2-sRO32Z8z1CfP-xDqrAkLjp1mh-nYtQdzBcN9gGRdQQ/s1600/PrometheaseHH.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="540" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLAC6-1tbnAqGjVBFC7jdwVHvx7SGrINFJBar4_JDyHAfoQgCZc_op6fLUiqtqo-t457zOrC19RaOGqrp-7cj7nNRHRvwYini2-sRO32Z8z1CfP-xDqrAkLjp1mh-nYtQdzBcN9gGRdQQ/s640/PrometheaseHH.jpg" width="640" /></a></div>
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During this time I sent the results to my family doctor and he scheduled me in for a visit and also had me take another Ferritin test. <br />
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<table class="components" id="components1053" style="background-color: #e7e7e7; border-collapse: collapse; border-style: solid; border-width: 0px; box-shadow: rgba(0, 0, 0, 0.701961) 0px 1px 3px -2px; clear: left; color: #363636; font-family: Calibri, Arial, sans-serif; font-size: 15.36px; margin: 0px; padding: 0px; width: 754px;" summary="Table of test result components"><tbody style="margin: 0px; padding: 0px;">
<tr class="odd" style="margin: 0px; padding: 0px;"><td class="nameCol srchbl" headers="components1053_col0" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">Ferritin</td><td class="valueCol" headers="components1053_col1" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1.1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">262.5<span class="unit" style="font-size: 0.909em; font-weight: normal; margin: 0px; padding: 0px;"> ng/mL</span></td><td class="rangeCol" headers="components1053_col2" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-style: italic; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">21.8 - 274.7 ng/mL</td></tr>
</tbody></table>
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My doctor was not overly concerned because my results fall within the reference range on their test. The problem with these reference ranges are they are 2 standard deviations from the curve. In other words they include 95% of people's test results. These ranges are definitely not optimal and always keep that in mind when looking at your blood test results. Fortunately I had done my research already and knew the optimal range was more like 50-150. You have to be an advocate for your own health and not assume the doctor knows everything. I also had already ordered the gene test. I did ask for another Ferritin and iron panel test to just see where things were while I waited for the gene test. I took it about 3 weeks later.<br />
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<table class="components" id="components1055" style="background-color: #e7e7e7; border-collapse: collapse; border-style: solid; border-width: 0px; box-shadow: rgba(0, 0, 0, 0.701961) 0px 1px 3px -2px; clear: left; color: #363636; font-family: Calibri, Arial, sans-serif; font-size: 15.36px; margin: 0px; padding: 0px; width: 754px;" summary="Table of test result components"><thead style="margin: 0px; padding: 0px;">
<tr style="margin: 0px; padding: 0px;"><th id="components1055_col0" scope="col" style="background-color: whitesmoke; border-color: rgb(219, 219, 219); border-style: solid; border-top-left-radius: 3px; border-width: 0px 0px 2px; color: #555555; margin: 0px; padding: 7px 5px;" title="Result Component">Component</th><th id="components1055_col1" scope="col" style="background-color: whitesmoke; border-color: rgb(219, 219, 219); border-style: solid; border-width: 0px 0px 2px; color: #555555; margin: 0px; padding: 7px 5px;" title="Value of Component Result">Your Value</th><th id="components1055_col2" scope="col" style="background-color: whitesmoke; border-color: rgb(219, 219, 219); border-style: solid; border-top-right-radius: 3px; border-width: 0px 0px 2px; color: #555555; margin: 0px; padding: 7px 5px;" title="Range of Normal Values">Standard Range</th></tr>
</thead><tbody style="margin: 0px; padding: 0px;">
<tr class="odd" style="margin: 0px; padding: 0px;"><td class="nameCol srchbl" headers="components1055_col0" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">Iron</td><td class="valueCol" headers="components1055_col1" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1.1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">162<span class="unit" style="font-size: 0.909em; font-weight: normal; margin: 0px; padding: 0px;"> MCG/DL</span></td><td class="rangeCol" headers="components1055_col2" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-style: italic; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">65 - 175 MCG/DL</td></tr>
<tr style="margin: 0px; padding: 0px;"><td class="nameCol srchbl" headers="components1055_col0" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">Iron Bind Cap Unsat</td><td class="valueCol" headers="components1055_col1" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1.1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">65<span class="unit" style="font-size: 0.909em; font-weight: normal; margin: 0px; padding: 0px;"> MCG/DL</span></td><td class="rangeCol" headers="components1055_col2" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-style: italic; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">110 - 370 MCG/DL</td></tr>
<tr class="odd" style="margin: 0px; padding: 0px;"><td class="nameCol srchbl" headers="components1055_col0" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">Iron Bind Cap Total</td><td class="valueCol" headers="components1055_col1" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1.1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">227<span class="unit" style="font-size: 0.909em; font-weight: normal; margin: 0px; padding: 0px;"> MCG/DL</span></td><td class="rangeCol" headers="components1055_col2" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-style: italic; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">228 - 428 MCG/DL</td></tr>
<tr style="margin: 0px; padding: 0px;"><td class="nameCol srchbl" headers="components1055_col0" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">% Saturation</td><td class="valueCol" headers="components1055_col1" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1.1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">71<span class="unit" style="font-size: 0.909em; font-weight: normal; margin: 0px; padding: 0px;"> %</span></td><td class="rangeCol" headers="components1055_col2" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-style: italic; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">11 - 70 %</td></tr>
</tbody></table>
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<table class="components" id="components1056" style="background-color: #e7e7e7; border-collapse: collapse; border-style: solid; border-width: 0px; box-shadow: rgba(0, 0, 0, 0.701961) 0px 1px 3px -2px; clear: left; color: #363636; font-family: Calibri, Arial, sans-serif; font-size: 15.36px; margin: 0px; padding: 0px; width: 754px;" summary="Table of test result components"><colgroup style="margin: 0px; padding: 0px;"><col style="margin: 0px; padding: 0px;"></col><col style="margin: 0px; padding: 0px;"></col><col style="margin: 0px; padding: 0px;"></col></colgroup><thead style="margin: 0px; padding: 0px;">
<tr style="margin: 0px; padding: 0px;"><th id="components1056_col0" scope="col" style="background-color: whitesmoke; border-color: rgb(219, 219, 219); border-style: solid; border-top-left-radius: 3px; border-width: 0px 0px 2px; color: #555555; margin: 0px; padding: 7px 5px;" title="Result Component">Component</th><th id="components1056_col1" scope="col" style="background-color: whitesmoke; border-color: rgb(219, 219, 219); border-style: solid; border-width: 0px 0px 2px; color: #555555; margin: 0px; padding: 7px 5px;" title="Value of Component Result">Your Value</th><th id="components1056_col2" scope="col" style="background-color: whitesmoke; border-color: rgb(219, 219, 219); border-style: solid; border-top-right-radius: 3px; border-width: 0px 0px 2px; color: #555555; margin: 0px; padding: 7px 5px;" title="Range of Normal Values">Standard Range</th></tr>
</thead><tbody style="margin: 0px; padding: 0px;">
<tr class="odd" style="margin: 0px; padding: 0px;"><td class="nameCol srchbl" headers="components1056_col0" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">Ferritin</td><td class="valueCol" headers="components1056_col1" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1.1em; font-weight: bold; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">239.8<span class="unit" style="font-size: 0.909em; font-weight: normal; margin: 0px; padding: 0px;"> ng/mL</span></td><td class="rangeCol" headers="components1056_col2" style="border-color: rgb(231, 231, 231); border-style: solid; border-width: 0px 0px 1px; font-size: 1em; font-style: italic; line-height: 1.2em; margin: 0px; padding: 5px; vertical-align: top;">21.8 - 274.7 ng/mL</td></tr>
</tbody></table>
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The doctor was again ok with the results. However by this time the gene test had come back and I had verified I had the double gene mutation for HH. So I just faxed my doctor the page that showed that and I was referred to a Hematologist.<br />
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To remove the iron the best and simplest method is to give blood. I had looked into just donating blood to get the ball rolling. But I found out I can't give blood here because I lived in the UK for more than 5 years after 1980 (Mad Cows Disease). While I waited I did take <a href="http://www.amazon.com/Allergy-Research-Group-Laktoferrin-vcaps/dp/B0002UJTEG?ie=UTF8&psc=1&redirect=true&ref_=oh_aui_detailpage_o08_s00" target="_blank">Lacktoferrin</a> (comes from breast milk binds to iron), stopped eating liver, no more supplemental vitamin C (increases iron absorption) and in general tried not to eat too much red meat.<br />
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I met with the Hematologist and the first thing she asked was if I was a scientist. Huh? I thought that was funny but I explained I was just really into in my health. I guess they were a little confused when I faxed in the SNP ids from one of my gene reports. She had no idea I could get this information myself. She confirmed that I had HH. Based on my iron levels she recommended I give a pint of blood every 2 weeks for 6 weeks and then have my iron levels retested. I was also scheduled for an ultrasound to check for any potential damage to the liver. There isn't any set frequency of blood draws it just depends on the person and their levels. First they have to get the Iron level down to a reasonable level. I was glad to hear my Hematologist was targeting a Ferritin level of 50. This would be the low end of the normal scale so it leaves room for build up until you get the next blood draw. However you don't want to go too low because at the other end of the scale is <a href="https://en.wikipedia.org/wiki/Anemia" target="_blank">Anemia</a> which is caused by too little iron. Once you get the levels down you then have to go on some sort of maintenance schedule and basically give blood for the rest of your life. Typically it would be something like once every 2 months but for me we haven't determined that schedule yet.<br />
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My kids will also eventually have to be tested. I was told to test them at 18. They are guaranteed at least one copy of the mutated gene from me since I have 2 copies. Its unlikely they would get another copy from my wife but still possible.<br />
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9/27/2017: Since the writing of this post I went ahead and had a 23 and me test done for my wife as I was just too curious to know if my kids could potentially have HH. She is GG for rs1800562 so combined with my AA they are all going to be heterozygous for C282Y. This means they will be at a slight risk for iron overload but are very unlikely to develop iron overload like I have. I'll probably recommend they still give blood once a year once they are 18 as it won't hurt and its a good thing to do.<br />
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<br />Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com5tag:blogger.com,1999:blog-5925067460691463110.post-15182519211280841022016-04-22T15:30:00.000-04:002016-04-22T15:52:58.496-04:00Daily Steps<div>
<span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;">In my previous post about </span><a href="http://simonhunterhealthfitness.blogspot.com/2016/02/office-work-outs.html" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;" target="_blank">office work outs</a><span style="font-family: "helvetica neue light" , , "helvetica" , "arial" , sans-serif;"> I waxed poetic about the need to move more at work and my brother asked the simple question "how many steps do you walk a day?". I had no clue but threw out 4000 steps as if I had one. Acting upon his suggestion I thought it would be interesting to see what affect different strategies had on my daily step count. Parking further from the office sounds good but how much does that really gain you and what do I have to do to get to that magic 10,000 step number without retiring early.</span></div>
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First step was to finally purchase a pedometer/step counter. I just wanted a plain jane step counter that synced with my phone, had semi decent software and was cheap. I also didn't want a wrist mounted counter. Based on that criteria I went with the <a href="http://www.amazon.com/gp/product/B00N3BU8N2?psc=1&redirect=true&ref_=oh_aui_detailpage_o03_s00" target="_blank">Jawbone UP</a> for only $25.<br />
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The central disk can come out of this clip on and you can insert it into a wrist strap for an additional $10. In fact if you want to use the sleep tracking feature you will need to purchase the wrist strap to sleep with it on your wrist. However there are some questions on how <a href="http://www.livescience.com/42710-fitness-trackers-sleep-monitoring-accuracy.html" target="_blank">accurate the sleep trackers</a> are on these types of devices so I don't even use that feature. Also frankly sleep is definitely not an area I struggle with. It does track calories also but <a href="http://suppversity.blogspot.com/2016/03/how-accurate-are-activity-counters-ee.html" target="_blank">apparently</a> it doesn't do a great job of that either, so don't go changing what you eat based on the tracker.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNXru08G0u9Rnb2rA1Zf_Z5h4inaVT9FfX5yRQjkAuy64H-rQZqetvmKLmreWtJ102hExfT81EUB1VEnPbUQRN7AAewrjS4T1g27qVnEAic395ahj7bBv3bUROe-XYADRP7W4t40TonLQ/s1600/Jawbone_Accuracy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="345" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNXru08G0u9Rnb2rA1Zf_Z5h4inaVT9FfX5yRQjkAuy64H-rQZqetvmKLmreWtJ102hExfT81EUB1VEnPbUQRN7AAewrjS4T1g27qVnEAic395ahj7bBv3bUROe-XYADRP7W4t40TonLQ/s640/Jawbone_Accuracy.jpg" width="640" /></a></div>
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However I was strictly interested in steps and this does the job. I tested the accuracy of the device at the Butler University track.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJSUn8tz9ZTCqjunJD6qxc3q1mAqUTkl0RMobRN6aE2Ic07iOl5TMNshD8R1MBVaWXcHSmViBk38yaEPH0CtL0VxiuC76FhA_kWH4hFzxUaFPYTqSVB2e4we7mCq41UGuRfjpeqeVWz5w/s1600/Butler+Track.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJSUn8tz9ZTCqjunJD6qxc3q1mAqUTkl0RMobRN6aE2Ic07iOl5TMNshD8R1MBVaWXcHSmViBk38yaEPH0CtL0VxiuC76FhA_kWH4hFzxUaFPYTqSVB2e4we7mCq41UGuRfjpeqeVWz5w/s400/Butler+Track.JPG" width="300" /></a></div>
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For steps it was very close 1198 (actual) vs 1212 (step tracker). This was for 800m. However the step tracker is off on mileage as it equates 2000 steps to 1 mile and you can see that for me at least 1 mile is roughly 2400 steps, so it overestimates mileage by 20%.</div>
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The clip on is very good and does a nice job of attaching itself to wherever you place it. I just leave it on my belt and I'm good to go. A good in depth review of the device can be found <a href="http://www.gizmag.com/review-jawbone-up-move-fitness-tracker/37759/" target="_blank">here</a>. <br />
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So first off I needed a step count baseline. This is me doing what I used to do at work. Drive to work, park as close as possible, drive to gym, do the same, go home, sit around and watch tv. Also I took off the step counter at the gym as I just wanted to get an idea of my total movement for a day without a massive spike if I happened to be running that day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV9HzsnDFkQAotk5QwYrAymiSaUlS7HGV23RLYbZbMsqZnO_Bmhod_S1PanI6TDqeAzdcfin_QMKuqNu4NOppzZ0ijsV3ypkxDgsew6sZqt33Sc9UMpcx0ZjkFOWDfLVjvfpkqjc9Jx58/s1600/Steps+Regular+Work+Day.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV9HzsnDFkQAotk5QwYrAymiSaUlS7HGV23RLYbZbMsqZnO_Bmhod_S1PanI6TDqeAzdcfin_QMKuqNu4NOppzZ0ijsV3ypkxDgsew6sZqt33Sc9UMpcx0ZjkFOWDfLVjvfpkqjc9Jx58/s400/Steps+Regular+Work+Day.PNG" width="225" /></a></div>
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Now I implemented some of the tips from my <a href="http://simonhunterhealthfitness.blogspot.com/2016/02/office-work-outs.html" target="_blank">office work out</a> post.<br />
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I parked further away from the office. Any distance gained here is multiplied by 4 as I drive to the gym at lunch. +350<br />
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Before<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpcMzln2IDsNSMbuwbbUQXtuoLU0qQI-dmCV2KZavkUBX8ct8hlSnOEZztH3w2mAOoMqiejsKMEB5LgFUIKEFcWYlQjTxHvdB_KKcQJ-j6OKAs0TlPm2nOZbecZfEj5y-zMaEw9Ncgujg/s1600/Work+Building+close+parking.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpcMzln2IDsNSMbuwbbUQXtuoLU0qQI-dmCV2KZavkUBX8ct8hlSnOEZztH3w2mAOoMqiejsKMEB5LgFUIKEFcWYlQjTxHvdB_KKcQJ-j6OKAs0TlPm2nOZbecZfEj5y-zMaEw9Ncgujg/s400/Work+Building+close+parking.JPG" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm-x1htFsFmdSUA3x2nPoBaVw3f6e25JipBS_WTf-HHeLknvoq6ySuQ4Mi9gGgU54Soysyxklhyphenhyphen9XrJ1uMUppA1SCAwSycVQhpe9RG77RefCtA-F8ZcFoo9sXEoQnaV_2GeHVvjr3pBLk/s1600/Work+Building+Far+Parking.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm-x1htFsFmdSUA3x2nPoBaVw3f6e25JipBS_WTf-HHeLknvoq6ySuQ4Mi9gGgU54Soysyxklhyphenhyphen9XrJ1uMUppA1SCAwSycVQhpe9RG77RefCtA-F8ZcFoo9sXEoQnaV_2GeHVvjr3pBLk/s400/Work+Building+Far+Parking.JPG" width="300" /></a></div>
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I walked the stairs twice. I timed one run and it took almost exactly 4 mins and gained me 325 steps. So that's good for +650.<br />
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I parked further away at the gym. +125<br />
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Afternoon ping pong session. +500<br />
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Wife Called (I walk when I get calls on my cell phone). +100<br />
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This is what the day looked like. The early evening spike was shopping.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLLaLoFV2Zcu-fqPjWxl1wC-zyXfTbMl9FK8G1h4Eb_HyGcr-OpuegaaWFEYX_6Oc9HtykoV-Mpq7hm-I3hFJY9kfdBeFEX5PaSAxIhivRUBY8M8VBOoMjQxRZ2erxzAI72tBAETjEEcY/s1600/Steps+Regular+with+changes.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLLaLoFV2Zcu-fqPjWxl1wC-zyXfTbMl9FK8G1h4Eb_HyGcr-OpuegaaWFEYX_6Oc9HtykoV-Mpq7hm-I3hFJY9kfdBeFEX5PaSAxIhivRUBY8M8VBOoMjQxRZ2erxzAI72tBAETjEEcY/s400/Steps+Regular+with+changes.PNG" width="225" /></a></div>
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This is my most recent worst day. This is what it looks like when I work from home, the weather sucks and I'm heads down in work and ignore nearly all reminders to even just stand up. It's not pretty.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiesb1AeA5DN8R6uT1NfBji1B3aX48EOz84d8RWI_l7V0qpj5BhEAekxNgcIeY2-FknHm4kpsVDM_VVSrSyoYuxe8EDpVhyO35w2RV9OAQmFX5KkRD_mAg-vtZe_Xn5cxXmcq1nKyRcasg/s1600/Steps+Worst+Day+work+from+home.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiesb1AeA5DN8R6uT1NfBji1B3aX48EOz84d8RWI_l7V0qpj5BhEAekxNgcIeY2-FknHm4kpsVDM_VVSrSyoYuxe8EDpVhyO35w2RV9OAQmFX5KkRD_mAg-vtZe_Xn5cxXmcq1nKyRcasg/s400/Steps+Worst+Day+work+from+home.PNG" width="225" /></a></div>
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And my best day to date. Surprisingly this was actually a work day but in general my best days are on the weekend. This day included my normal work routine, a couple of calls from the wife, boys soccer practice (I walked around field and watched), cut the grass and did some late night moving of boxes.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOw10oBHCDH2Nn-yma8Z9z5LV0PP5fidL9B9JGmyKHrt6ajo6dPx-PcCEd72wCDYHPEquzyXDrejFQmNL9ZKDntNvcS_9FuHc4qA8586dETicg70ZTajhPmStRsyiwaPi0eovZbsiC5Dw/s1600/Steps+Best+Day+Work+Soccer+Grass+Cut+Moving.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOw10oBHCDH2Nn-yma8Z9z5LV0PP5fidL9B9JGmyKHrt6ajo6dPx-PcCEd72wCDYHPEquzyXDrejFQmNL9ZKDntNvcS_9FuHc4qA8586dETicg70ZTajhPmStRsyiwaPi0eovZbsiC5Dw/s400/Steps+Best+Day+Work+Soccer+Grass+Cut+Moving.PNG" width="225" /></a></div>
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Edit: since writing this I improved my best and this was on a weekend. We were preparing the house to be sold and I was pretty much moving somewhat all day. The big spike is about a 2 mile walk I took while Lennox our youngest slept.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4Lty4ThCoI4W4RB2k8UCVjtEoarE45abXQtN382vi2-YUBaC9l_iwQXxhVHTKXg0iLgqZoa7E9IZeSdoRwNffaqBP-b3lawA7uC7QsOFJv7hyphenhyphenQJhgkB6g0tbcnY-gFpeCDkNvNy0VQTo/s1600/Steps+Best+Day+non+working.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4Lty4ThCoI4W4RB2k8UCVjtEoarE45abXQtN382vi2-YUBaC9l_iwQXxhVHTKXg0iLgqZoa7E9IZeSdoRwNffaqBP-b3lawA7uC7QsOFJv7hyphenhyphenQJhgkB6g0tbcnY-gFpeCDkNvNy0VQTo/s400/Steps+Best+Day+non+working.PNG" width="225" /></a></div>
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So there you have it based on all this I've set my daily goal as 6000 steps. For a typical work day this is a realistic goal that requires a bit of effort to hit. Anything higher just isn't realistic on a work day. I try to get higher on the weekends, especially now the weather is getting nice. So with a few modifications it is not too hard to get that daily step count up. Since upping my step count I have definitely noticed a marked improvement in my general stiffness and mobility. My lower back pain is a complete non issue now and perhaps this will also help with me finally <a href="http://simonhunterhealthfitness.blogspot.com/2016/03/2015-fitness-goal-touching-my-toes.html" target="_blank">touching my toes</a>, I can dream can't I?</div>
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Other resources</div>
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<a href="http://well.blogs.nytimes.com/2016/04/01/ask-well-does-less-than-5000-steps-a-day-make-you-sedentary/">http://well.blogs.nytimes.com/2016/04/01/ask-well-does-less-than-5000-steps-a-day-make-you-sedentary/</a></div>
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Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-83270857999572918292016-03-23T20:44:00.000-04:002016-11-30T14:43:46.516-05:002015 Fitness Goal - Touching My Toes UpdateMy fitness goal for 2015 was <a href="http://simonhunterhealthfitness.blogspot.com/2016/01/2015-fitness-goal-touching-my-toes.html" target="_blank">touching my toes</a>. Its been 3 months since my failed attempt to touch my toes at the end of 2015. However that does not mean I've given up on the goal. In the last 3 months I've added a number of things to try and facilitate my goal. I mentioned to my <a href="http://www.summitspine.us/" target="_blank">chiropractor</a> my goal of touching my toes and he said I could try to work on the brain neural piece. Part of my pitiful flexibility could be my brain just not allowing me to stretch further. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIvL9LbXUc20MoV0OPt4wcYtamDYnqkCwcgYNt7gAkvQI6Ob6ffeyjtlyrp2mwmiC76LzxKR2TDT0PSGiS6KzEWAD8WLls3koH8o0t-3666JL7k2OlIbdTfwpBTWVPNOONtvMNjf8Me2M/s1600/summitsphine.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIvL9LbXUc20MoV0OPt4wcYtamDYnqkCwcgYNt7gAkvQI6Ob6ffeyjtlyrp2mwmiC76LzxKR2TDT0PSGiS6KzEWAD8WLls3koH8o0t-3666JL7k2OlIbdTfwpBTWVPNOONtvMNjf8Me2M/s400/summitsphine.JPG" width="400" /></a></div>
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So I did some work with them on this <a href="http://www.biocored.com/" target="_blank">contraption</a>.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTICwCOaT6hwAp9whLvsIA_SwRYeEblGsmD-rPn8uSGpLztAwW0ZdPdkfUUJos1K5NnW_hfqn6e6B00k_LnIBm_VyDDb71o7mpogAoASrdJ8J1g68udcbLA0alWKDUtB3BlxVxjDXchXQ/s1600/biocored.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTICwCOaT6hwAp9whLvsIA_SwRYeEblGsmD-rPn8uSGpLztAwW0ZdPdkfUUJos1K5NnW_hfqn6e6B00k_LnIBm_VyDDb71o7mpogAoASrdJ8J1g68udcbLA0alWKDUtB3BlxVxjDXchXQ/s320/biocored.JPG" width="240" /></a></div>
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They had me do a number of exercises, some with my eyes closed, eyes open, squeezing my legs together, a number of different things. We would then retest my toe touch to see if anything had an affect on the distance.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuI5tfnwRLe3zMocSn6Uj9lCvbCBNTy67xG4U6RUUHTrjSGgTu6PWCm_EMmrGObSzbzmbHMSCOjnp0jtMigeAt0w-EzTdTEDrERhsvSrz7WXHZLnFPzWuvJ8LVDHJgBWrvsn7usEI8cFs/s1600/Biocord_Simon.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuI5tfnwRLe3zMocSn6Uj9lCvbCBNTy67xG4U6RUUHTrjSGgTu6PWCm_EMmrGObSzbzmbHMSCOjnp0jtMigeAt0w-EzTdTEDrERhsvSrz7WXHZLnFPzWuvJ8LVDHJgBWrvsn7usEI8cFs/s320/Biocord_Simon.JPG" width="240" /></a></div>
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Eventually we found something that showed a marked improvement in my toe touch. Based on that I was given this exercise to do at home. You basically squeeze as hard as you can with your legs and pull with your arms for 10 seconds then release. Do this for 3 sets.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil-oTXw5CF835PspI00gACMzHLbzu-PXo_RE3vqINzAasp3ld4s6eSHl9zLWOocu4VGR8_MPJUIa0U8Z_GmVoNgGvDqKerjYzZCgzZ8MzNHq5rLXJiZeChR-PjHzu-oX20vCo6gLfkiqM/s1600/Exercise+Core+Legsqueeze+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil-oTXw5CF835PspI00gACMzHLbzu-PXo_RE3vqINzAasp3ld4s6eSHl9zLWOocu4VGR8_MPJUIa0U8Z_GmVoNgGvDqKerjYzZCgzZ8MzNHq5rLXJiZeChR-PjHzu-oX20vCo6gLfkiqM/s320/Exercise+Core+Legsqueeze+2.JPG" width="320" /></a></div>
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The first night I went a little ballistic with this exercise and did it on and off for an hour. Surprisingly I was able to touch my toes after all that. However 10 mins later the effects had worn off but there was definitely something going on.</div>
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Also based on the following <a href="http://breakingmuscle.com/mobility-recovery/cant-touch-your-toes-find-and-fix-the-root-of-the-problem" target="_blank">article</a>. I added a "banded pigeon" to the rotation of stretches I was doing. Well that's what I'm calling it, I know the pigeon from yoga and well this has a band involved. Check out the <a href="http://breakingmuscle.com/mobility-recovery/cant-touch-your-toes-find-and-fix-the-root-of-the-problem" target="_blank">article</a> it has some good suggestions in there. My hips have long been a serious area of tightness so it can't hurt either way.</div>
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The band I use is a <a href="http://www.roguefitness.com/rogue-monster-bands" target="_blank">Rogue fitness band</a>, the green one obviously. </div>
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So after another 3 months (15 total) of work here are the results.</div>
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Now Compare that to my previous results over 15 months.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKLO9aDdr6bgJQK9hPAQsSZaEcfQJFH-2boTXDYMa_9er6qMwg88nYgL-HDLrLtuDPtIqWdsE1Wcg9oBb76aoDtyBkCm6KCxh_UZSvvMIUU6Ih06qTTjKUCG9aaqvIFmBWQQ68UctR7k/s1600/StartingCloseup.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKLO9aDdr6bgJQK9hPAQsSZaEcfQJFH-2boTXDYMa_9er6qMwg88nYgL-HDLrLtuDPtIqWdsE1Wcg9oBb76aoDtyBkCm6KCxh_UZSvvMIUU6Ih06qTTjKUCG9aaqvIFmBWQQ68UctR7k/s200/StartingCloseup.JPG" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ5-tUKHXQo-ObKrsnl9T8Ea0gvMsS2a3mRXlGOZIrM50OINSuJMI9VoOtMNeSnopNtMRDjqYFf6nM7KEd07J55JsTOp-KJ1u5xMPHWPgZ5iV6f554jJvLzeXUtDuwFm3ANbZYBD4o8n0/s1600/Finish_12312015_CloseUp.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ5-tUKHXQo-ObKrsnl9T8Ea0gvMsS2a3mRXlGOZIrM50OINSuJMI9VoOtMNeSnopNtMRDjqYFf6nM7KEd07J55JsTOp-KJ1u5xMPHWPgZ5iV6f554jJvLzeXUtDuwFm3ANbZYBD4o8n0/s200/Finish_12312015_CloseUp.JPG" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgxYuUyrh2gcqL5QeJPBc3ZBw5ZQ2U50fm9nWnlkdTqo9mA5ZJjmuJIBQjIaHtsgjqyUZhBCHFiYxMR6SVcEVpjyteizwmEu9_FPdNrBg-8qgmWBP8-_Fw0JKOrPx2IMAAtq49evTbEH4/s1600/03312016_CloseUp.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgxYuUyrh2gcqL5QeJPBc3ZBw5ZQ2U50fm9nWnlkdTqo9mA5ZJjmuJIBQjIaHtsgjqyUZhBCHFiYxMR6SVcEVpjyteizwmEu9_FPdNrBg-8qgmWBP8-_Fw0JKOrPx2IMAAtq49evTbEH4/s200/03312016_CloseUp.JPG" width="150" /></a></div>
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Graphically here is my progress</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZQ_vzUtmegeJdBDFXBSwTd2tLFj6Tm4G9AoFEKlVci1orsKSLu39uGSqDLvMszjxiKTWYDSQiGrDZnp6OVVjC5rA3Nfx2nRH-4QJgUyMg-YLybIyc5RVYhIVM6I_Owv0iGPWomngazTA/s1600/Progress+Graph.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="369" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZQ_vzUtmegeJdBDFXBSwTd2tLFj6Tm4G9AoFEKlVci1orsKSLu39uGSqDLvMszjxiKTWYDSQiGrDZnp6OVVjC5rA3Nfx2nRH-4QJgUyMg-YLybIyc5RVYhIVM6I_Owv0iGPWomngazTA/s640/Progress+Graph.jpg" width="640" /></a></div>
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So there you go, I think based on this I should in theory be able to touch my toes in about 3 months. If I do a ton of stretching and exercises I can now touch my toes so I guess you could say I reached my goal finally. Hopefully soon I will be able to touch with minimal warm up. Next up <a href="https://en.wikipedia.org/wiki/Jean-Claude_Van_Damme" target="_blank">Van Damme</a> chair splits.<br />
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PREV - <a href="http://simonhunterhealthfitness.blogspot.com/2016/01/2015-fitness-goal-touching-my-toes.html" target="_blank">2015 Fitness Goal - Touching my toes</a><br />
NEXT - <a href="http://simonhunterhealthfitness.blogspot.com/2016/10/2015-fitness-goal-touching-my-toes.html" target="_blank">2015 Fitness Goal - Touching My Toes Update 21 Months </a>Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com3tag:blogger.com,1999:blog-5925067460691463110.post-28500539100615551892016-02-21T09:53:00.000-05:002016-11-30T14:48:58.968-05:002016 Fitness Goal - Muscle Up First AttemptLast year my fitness goal was to <a href="http://simonhunterhealthfitness.blogspot.com/2016/01/2015-fitness-goal-touching-my-toes.html" target="_blank">touch my toes</a>. Still working on that one.... My fitness goal for 2016 is a muscle up. It is basically a pull up into dip over the bar all in one fluid motion. There are various variations but I'll be trying to do a straight bar muscle up with a kip. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrZ2ySdM36FM0URB-a3-7U00pJl1IQ7OWdPJXOp4iJ1WCaVCElmOKR42U8eIU1SqgNYSrxQKjzG6yZ3fF_42lnSPP6dLolfFRBw4-77R2AbHquyGMQraa8N-iUHkutDT4ONp7Dok697Hg/s1600/Muscle+Up+Image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrZ2ySdM36FM0URB-a3-7U00pJl1IQ7OWdPJXOp4iJ1WCaVCElmOKR42U8eIU1SqgNYSrxQKjzG6yZ3fF_42lnSPP6dLolfFRBw4-77R2AbHquyGMQraa8N-iUHkutDT4ONp7Dok697Hg/s400/Muscle+Up+Image.jpg" width="400" /></a></div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/kM52GngKO3U/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/kM52GngKO3U?feature=player_embedded" width="320"></iframe></div>
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Here is my first muscle up attempt on 2/19/2016. I had been working on my pull ups quite a bit in the last 12 months and at this point I can do about 6-8 good form pull ups.<br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/HhzgnkVn_Gg/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/HhzgnkVn_Gg?feature=player_embedded" width="320"></iframe></div>
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Another attempt, same result</div>
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I have 1 day a week dedicated to muscle up training. I've started off with the following</div>
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3 * Regular Pull ups</div>
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3 * Dead Hang</div>
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3 * Knees to Elbows (hang from bar and swing your legs up till your knees touch your elbows)</div>
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I'm also doing straight bar dips at the <a href="http://simonhunterhealthfitness.blogspot.com/2016/02/office-work-outs.html" target="_blank">office</a> and working on my grip strength with my <a href="http://www.amazon.com/Captains-Crush-Hand-Gripper-Trainer/dp/B0002U3CNU/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1452264022&sr=1-1&keywords=captain+of+crush" target="_blank">captain of crush grippers</a>. I'm going to add some things from the following and start doing some variations of the initial pull up movement</div>
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Hat tip to Erik Aho from work who suggested this video series.</div>
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<a href="http://gymnasticswod.com/content/bar-muscle-progression-pt1" target="_blank">Gymnastics WOD Bar Muscle Up Progression pt1</a></div>
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<a href="http://gymnasticswod.com/content/bar-muscle-progression-pt2" target="_blank">Gymnastics WOD Bar Muscle Up Progression pt2</a></div>
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<a href="http://gymnasticswod.com/content/bar-muscle-progression-pt3" target="_blank">Gymnastics WOD Bar Muscle Up Progression pt3</a></div>
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Also from this <a href="http://breakingmuscle.com/bodyweight/proper-foundations-a-5-step-progression-to-the-bar-muscle-up" target="_blank">article</a>, I'm going to do some box to dip practice to get a feel for the final movement and that transition where I get totally stuck.</div>
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NEXT - <a href="http://simonhunterhealthfitness.blogspot.com/2016/10/2016-fitness-goal-update-shoulder.html" target="_blank">2016 Fitness Goal - Update Shoulder Extension</a></div>
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<br />Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-41178511935513633822016-02-16T07:52:00.001-05:002016-04-28T09:12:54.028-04:00Office Work OutsI already shared my <a href="http://simonhunterhealthfitness.blogspot.com/2016/01/office-setup.html" target="_blank">office setup</a> that showed my stand up desk setup, chair and a few other gadgets. We know that sitting all day is bad for us. Even if you are working out everyday for 30 mins and getting your recommended amount of exercise but living a sedentary lifestyle you still won't be healthy.<br />
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Here's a <a href="http://bmjopensem.bmj.com/content/1/1/e000023.full.pdf" target="_blank">study</a> where they examined the sedentary behavior among elite professional footballers (soccer)<br />
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Another good <a href="https://breakingmuscle.com/mobility-recovery/sitting-at-your-desk-is-eating-your-muscles" target="_blank">article</a> on why sitting all day might be undoing your time in the gym.<br />
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However standing all day isn't the answer either and you will have similar problems if you just stand all day. The key is constant movement and positional changes. I'm a big fan of Katy Bowman's philosophy on movement and her book <a href="http://www.amazon.com/Move-Your-DNA-Restore-Movement/dp/0989653943/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1454600849&sr=8-1-fkmr0" target="_blank">move your dna</a>.<br />
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How do you achieve that when you have to work at a computer for 8 hours a day?<br />
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The first thing you need is a timer or reminder system to let you know its time to take a break or move. I use <a href="http://www.workrave.org/" target="_blank">Workrave</a>, it is free and very customizable. Another <a href="http://www.techrepublic.com/blog/five-apps/five-free-apps-to-help-remind-you-to-take-a-break/" target="_blank">article</a> on some other options which I have no experience with.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFSZ0E644pNhFhN9AQCZwLd49Wy7lQo5g9Eu63SWCaaiOpy1xb8_oqkjEgmv02pksXyba5mEDef-8ROinicn0OEoO1BzcOJk7eq2sZu0xDGwuHLSPLXSuBv-768c5hlMfbxNI5oq2hA-8/s1600/Workrave+screen.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="309" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFSZ0E644pNhFhN9AQCZwLd49Wy7lQo5g9Eu63SWCaaiOpy1xb8_oqkjEgmv02pksXyba5mEDef-8ROinicn0OEoO1BzcOJk7eq2sZu0xDGwuHLSPLXSuBv-768c5hlMfbxNI5oq2hA-8/s400/Workrave+screen.jpg" width="400" /></a></div>
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The defaults on <a href="http://www.workrave.org/" target="_blank">Workrave</a> are quite intrusive. I've settled on a micro break every 10 mins and rest break every 30 mins. It seems to be the general consensus that you need to do something every 30 mins to undo the damage from sitting.</div>
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For the micro break a little reminder will pop up on the top of your screen.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxmfqT5CnDV1hGLXnBvXNE6USb1nMkN7YDEO1uZEKGOWHTR-PYfmDLTcgGQnM05TF0vaK9ao913WpbRA32qN8WejZi0v1Avg9M-grzPOWXDlygZ5-TdTANfJZuovHJQUEAzWzyLYB4E9Q/s1600/workrave+microbreak.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxmfqT5CnDV1hGLXnBvXNE6USb1nMkN7YDEO1uZEKGOWHTR-PYfmDLTcgGQnM05TF0vaK9ao913WpbRA32qN8WejZi0v1Avg9M-grzPOWXDlygZ5-TdTANfJZuovHJQUEAzWzyLYB4E9Q/s1600/workrave+microbreak.jpg" /></a></div>
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If you keep working it will just disappear and then reappear based on the postpone time you set. If you want to take the break you have to stop typing and moving the mouse. The screen will then lock for the time that you set, which in my case is 15 seconds. During these micro breaks I will simply do a quick stretch or stand up for a second. I also avert my eyes from the screen and focus on something in the distance to avoid eye strain. Fortunately I have a window in my office, but you could also look across the room or whatever far point is available to you.</div>
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Every 30 mins I take a rest break for 1 min 30s. This is where I will do a little more stretching or exercises and I will also often switch to standing or sitting. One of the nice things about <a href="http://www.workrave.org/" target="_blank">Workrave</a> is that it gives you exercises to do while the screen is locked.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS9QWB9O3aqeVfreHhWYz2TSC5r560Ot3RkHYIvstikt-6qIZHG4mGaMdxlN6XTU5CJFSU51yft0CDMgJVB_AzSVU3U0eBbM86skDgUopHLbm3b7gcTj2fuSNkfakFgoV0awSpYsyynhQ/s1600/Workrave+restbreak.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS9QWB9O3aqeVfreHhWYz2TSC5r560Ot3RkHYIvstikt-6qIZHG4mGaMdxlN6XTU5CJFSU51yft0CDMgJVB_AzSVU3U0eBbM86skDgUopHLbm3b7gcTj2fuSNkfakFgoV0awSpYsyynhQ/s400/Workrave+restbreak.jpg" width="400" /></a></div>
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So you can just follow along, or do something on your own. Here are some more ideas for things to do from <a href="http://www.sittingsolution.com/" target="_blank">Sitting Solution</a>. </div>
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You will get some funny looks from other employees and I've been asked if I was ok when I was in cube land and doing cat cows on the floor.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5_N256BuI1j5mJFNNoS7C2KLpBLtzFNUVml-vDrf1MNta9agLtBmXotS2tS29HhzEXL9LkrKNorIgrrc5qCXc6Dq1ItKbirZSh__PusQ8gKrufT6nrqCDtI3rHDijTK08xvnJJpBixk0/s1600/cat+cow.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5_N256BuI1j5mJFNNoS7C2KLpBLtzFNUVml-vDrf1MNta9agLtBmXotS2tS29HhzEXL9LkrKNorIgrrc5qCXc6Dq1ItKbirZSh__PusQ8gKrufT6nrqCDtI3rHDijTK08xvnJJpBixk0/s400/cat+cow.jpg" width="368" /></a></div>
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Here are some of the different sitting/standing positions I use.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-AKC4Jh-DomhlV6GhHOBmprJwu6lv8_nAvzgoIHaEFx5_j79MGLNYz3UczXrqR7nf_bSsv5gvSpjswU6A_Rg0-e8zjBKUDT3Q4Gpy7HN1CyDJB0mBvU3WBQJq2nq-hoChPoMt4aGL0_0/s1600/sit+stand+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-AKC4Jh-DomhlV6GhHOBmprJwu6lv8_nAvzgoIHaEFx5_j79MGLNYz3UczXrqR7nf_bSsv5gvSpjswU6A_Rg0-e8zjBKUDT3Q4Gpy7HN1CyDJB0mBvU3WBQJq2nq-hoChPoMt4aGL0_0/s400/sit+stand+1.JPG" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglBVYptMrAFUjB0UnKf6DuicE-olcS5fBPnZJjgUrCXttx7Cb-9JaiuXvm-iXVUHxLDzAWITN9CEDs5mDgj_MBsOe5W-UQND4xYaP2qM56f9nU7jGOH9rUqmf8ZvXahE3zbwPUCDDvd28/s1600/sit+stand+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglBVYptMrAFUjB0UnKf6DuicE-olcS5fBPnZJjgUrCXttx7Cb-9JaiuXvm-iXVUHxLDzAWITN9CEDs5mDgj_MBsOe5W-UQND4xYaP2qM56f9nU7jGOH9rUqmf8ZvXahE3zbwPUCDDvd28/s400/sit+stand+2.JPG" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi31-SIcdX6M9uGOO7R-6NOIFufoFCNxmM-194_mcc5YXBaWgCBg20kRavF99JS1QdCOdgrJIefIPslscF6gsWO46Pv20b53BuzULo-SWW2xRzzab-hAJ_fczxk281x0R3BzW-fb7omJVg/s1600/sit+stand+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi31-SIcdX6M9uGOO7R-6NOIFufoFCNxmM-194_mcc5YXBaWgCBg20kRavF99JS1QdCOdgrJIefIPslscF6gsWO46Pv20b53BuzULo-SWW2xRzzab-hAJ_fczxk281x0R3BzW-fb7omJVg/s400/sit+stand+3.JPG" width="300" /></a> </div>
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A little difficult to see because the half moon foam pad is black but I'm stretching my calf on it in the above pic.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2W54CTyvtOtzZ5buiiUwvW0tPFWCGkAuL_vK0e2wMXOX9djT0w2acJP7KcCv_5sIqcwTjhGcXmZ87ONxza2H2AiFf6nOcls1WePw95uuEfB3DAGa1RYyA7kXkgjZMaOXi2dTipbnenZw/s1600/sit+stand+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2W54CTyvtOtzZ5buiiUwvW0tPFWCGkAuL_vK0e2wMXOX9djT0w2acJP7KcCv_5sIqcwTjhGcXmZ87ONxza2H2AiFf6nOcls1WePw95uuEfB3DAGa1RYyA7kXkgjZMaOXi2dTipbnenZw/s400/sit+stand+4.JPG" width="300" /></a></div>
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Ultimately I probably take less breaks than this as I often postpone breaks if I'm heads down but just having the reminder there is a good way to keep me honest. </div>
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There are some annoyances with <a href="http://www.workrave.org/" target="_blank">Workrave</a>. It tries to figure out if you're working and when you aren't it pauses the timer. This can be somewhat annoying if you're reading a document because it will pause the timer that whole time. You can set it to reading mode which will turn this feature off</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo3ww3QjLkkSD9amT15kBTTT4-s9FuITTRRxl9Exz1MRNYi2LgHDycA1jYrulRi89QSFvg3IZ6AmWxObXcwZbatzlxuCgBQyCm0YcRFOhkHRnnUVvJbm4cXB9I2i45dQCDIuA_vSE1IfA/s1600/Workrave+reading+mode.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo3ww3QjLkkSD9amT15kBTTT4-s9FuITTRRxl9Exz1MRNYi2LgHDycA1jYrulRi89QSFvg3IZ6AmWxObXcwZbatzlxuCgBQyCm0YcRFOhkHRnnUVvJbm4cXB9I2i45dQCDIuA_vSE1IfA/s1600/Workrave+reading+mode.jpg" /></a></div>
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but you have to remember to do that after each time you start <a href="http://www.workrave.org/" target="_blank">Workrave</a> or there are some regedit hacks you can do to change the settings. Check out this <a href="http://tech.velmont.net/workrave-with-no-fake-microbreaks/" target="_blank">article</a> and in particular the comments section for how to edit your regedit file. Not recommended if you're not technically inclined.</div>
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Aside from the breaks with stretching there are a couple of other things I do. When its nice out I will take the occasional walk but everyday I walk the stairs a couple times a day. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBXp_unmNWp4Of0f-LuP7-mmKgH6K-qyTp4te0zxrASJGDrz5Bfk9GtZl7gsz2MdkHuuARCHSQ3ntMFC1Eh5uzhcSKLAp-a1XgyRCgfrCZXh44BlLrrnp7iKrPlKlCaTTj3jVp1_s_xnE/s1600/Stairs.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBXp_unmNWp4Of0f-LuP7-mmKgH6K-qyTp4te0zxrASJGDrz5Bfk9GtZl7gsz2MdkHuuARCHSQ3ntMFC1Eh5uzhcSKLAp-a1XgyRCgfrCZXh44BlLrrnp7iKrPlKlCaTTj3jVp1_s_xnE/s400/Stairs.JPG" width="300" /></a></div>
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Once in the morning and once in the afternoon. I work on the 2nd floor and the building has 6 floors. So I take my <a href="http://www.amazon.com/Captains-Crush-Hand-Gripper-Trainer/dp/B0002U3CNU/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1452264022&sr=1-1&keywords=captain+of+crush" target="_blank">captain of crush grippers</a> and head for the stairs. Walking up 2 steps at a time I alternate hands with the gripper every flight. Once at the top there is a straight bar railing and I do 10-15 straight bar dips. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJFfobPI2_cLwOIdYX329EcO73NKbzs62Srtj93Vhi5TuOHrU-9GegQ1xRS_L5THAg0J_J4CRAHhZoGg2Wu-jE95rcQ4-fc1TJBb-YRHk3blcXWjBmZf_q9_a9b97XMD7h3uxuqGP1ubs/s1600/Straight+bar+dip.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJFfobPI2_cLwOIdYX329EcO73NKbzs62Srtj93Vhi5TuOHrU-9GegQ1xRS_L5THAg0J_J4CRAHhZoGg2Wu-jE95rcQ4-fc1TJBb-YRHk3blcXWjBmZf_q9_a9b97XMD7h3uxuqGP1ubs/s320/Straight+bar+dip.jpg" width="320" /></a></div>
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Not only am I <a href="http://www.leanandmuscular.org/greasing-the-groove.php" target="_blank">greasing the groove</a> but this will help me with my 2016 fitness goal to do a <a href="https://www.youtube.com/watch?v=Fpk1a_PxEw4&index=9&list=PLZUnVSu2fZJSh41SfzN6gmLq2wQX33wMJ" target="_blank">muscle up</a> as the final movement is a straight bar dip. I then do a little core work on the hand rails, hold this for 15 seconds or so.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvYAKZEygFEpdwmlAHB9KdNWpJOpWAMy8JdcKY49ySNmhnXXb7QjWgZgAPfNXe0Q-JIw-EJt0Ui92DPB3iPyIlK5XO65DrzZ1CQ3WFkBr5_1lNKtkIuylDm8dgttvWxb0Byzpb-mRJivs/s1600/parallel+bars.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvYAKZEygFEpdwmlAHB9KdNWpJOpWAMy8JdcKY49ySNmhnXXb7QjWgZgAPfNXe0Q-JIw-EJt0Ui92DPB3iPyIlK5XO65DrzZ1CQ3WFkBr5_1lNKtkIuylDm8dgttvWxb0Byzpb-mRJivs/s400/parallel+bars.jpg" width="400" /></a></div>
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Ok my form looks nothing like that but you get the idea, then head back down. On the way down I'll swing down using the hand rails. Just another way to get a different movement in my day. This all only takes about 4 mins and I'll do it when I need to go to the bathroom so any work time lost is absolutely minimal.</div>
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Finally 10-15 mins on the ping pong table in the afternoon. This will actually get my heart rate up to around 115.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH_x2B7I7yJdPgCIYvK8uT5L0LWU0ttIJmK36nXvl6QIu9444kOHCm3VFqYM4vIGf0YNUcgs7kUFFM_gk2RO6g_8tg88MAKPfTFCXWs6FLpT9jQ-coIOkgE6NWHvFOEMuo5a3osmhKbKI/s1600/GameRoom.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH_x2B7I7yJdPgCIYvK8uT5L0LWU0ttIJmK36nXvl6QIu9444kOHCm3VFqYM4vIGf0YNUcgs7kUFFM_gk2RO6g_8tg88MAKPfTFCXWs6FLpT9jQ-coIOkgE6NWHvFOEMuo5a3osmhKbKI/s320/GameRoom.JPG" width="320" /></a></div>
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Other options are to walk while you take any phone calls on your phone. You could try doing a walking work meeting. Park your car further away. Take the stairs over the elevator. Get creative there are plenty of options but the key is to move as much as possible in different ways and not stay in a static position whether that's sitting or standing. Sitting all day and then killing yourself with a 30 min crossfit wod won't make you healthy.</div>
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Other resources</div>
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<a href="http://www.bengreenfieldfitness.com/2016/01/standing-vs-sitting/" target="_blank">Ben Greenfield Fitness - Standing vs Sitting</a></div>
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<a href="http://www.marksdailyapple.com/15-tips-for-standup-workstation-users/#axzz3zDFdxcnr" target="_blank">Marks Daily Apple - 15 tips for standup workstation users</a></div>
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<a href="http://blog.focaluprightfurniture.com/yoga-for-the-standing-desk/" target="_blank">Yoga for your standing desk</a></div>
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<a href="https://www.youtube.com/watch?v=0ub5OLNnN-o" target="_blank">Katy Bowman on the Joe Rogan Experience</a></div>
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<br />Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0tag:blogger.com,1999:blog-5925067460691463110.post-36163497248398044452016-01-19T12:45:00.003-05:002016-04-28T09:13:08.287-04:00Office SetupI'm sure you've heard that sitting is the new smoking. Well I wanted to share my office setup so you can see some of the tools I use to try and counter act the lack of movement throughout the average work day.<br />
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Fortunately for me I have a pretty progressive employer who understands the benefits of making employees happy. Based on employee feedback we were given the choice of a sit/stand desk or a new chair (we had a choice of 4 different chairs that we could try out). It was a no-brainer for me to go for the sit stand workstation. A new chair doesn't address the fact that I would still be sitting all day. The one you see in the picture is an Ergotron, I think they are around the $500 range. When I first got the desk I was standing 30 mins at a time sometimes longer. However I started to get calf cramps in the middle of the night. At first I thought it was my workouts or a mineral deficiency of some kind but I couldn't figure it out. However eventually I realized it might be the amount of time I was standing. I eventually settled on standing 10 mins of every hour. Now I tend to stand a little longer but with less frequency.<br />
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Office Setup<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZIJocmILmAKTB_PKHCFqeEUdu-WqoS1GHL6N6z7OV57-lQEWSNg5Am1O52EJfj0nSA59Od4vpjG5yOLi6P7n5nfBSOrh6Ben6Ps7rLmq8xJz_hQ0TMAUD4Ad_f70P6sftbSBw3RhMMok/s1600/StandingDesk.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZIJocmILmAKTB_PKHCFqeEUdu-WqoS1GHL6N6z7OV57-lQEWSNg5Am1O52EJfj0nSA59Od4vpjG5yOLi6P7n5nfBSOrh6Ben6Ps7rLmq8xJz_hQ0TMAUD4Ad_f70P6sftbSBw3RhMMok/s400/StandingDesk.JPG" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaGOnNFYTAB49wNN_s45zh8GeVgdkkpzXTNfcBjRwZFfCv6a14sCe7rfVzKQUyMTZEHmth1dASrwDgJc0miA9bKKbonyqvacRAFhjJ9-kZVBigTPsdxVwnlFhjyW_U3u4-RsZ_f3YiYPo/s1600/OfficeSetup.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaGOnNFYTAB49wNN_s45zh8GeVgdkkpzXTNfcBjRwZFfCv6a14sCe7rfVzKQUyMTZEHmth1dASrwDgJc0miA9bKKbonyqvacRAFhjJ9-kZVBigTPsdxVwnlFhjyW_U3u4-RsZ_f3YiYPo/s400/OfficeSetup.JPG" width="300" /></a></div>
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That fancy looking chair I have is a <a href="http://www.ergodepot.com/HAG_Capisco_p/8106.htm?gclid=Cj0KEQjwy92wBRCl7trx4PaIo8EBEiQASPhtC1HcSMiy8BtwF16chV66bCc5L8-pgtDXIczz87dBiJQaAtkw8P8HAQ" target="_blank">HAG Capisco Chair</a>. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyfuK-uMtNU44x7m2yYlsv6hzjl1V9idaGZy7kKr1ZJTnOyi3Cp35BudtIVpnLU0D1R4yL8xZaIU246MmZKiBWoA7UcoB4mA-OZxdM5fGDsAR5Vh8PpcmMY6jn-zzIzN6CH-RDLxNoYkg/s1600/HAG+Capisco+Chair.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyfuK-uMtNU44x7m2yYlsv6hzjl1V9idaGZy7kKr1ZJTnOyi3Cp35BudtIVpnLU0D1R4yL8xZaIU246MmZKiBWoA7UcoB4mA-OZxdM5fGDsAR5Vh8PpcmMY6jn-zzIzN6CH-RDLxNoYkg/s400/HAG+Capisco+Chair.JPG" width="300" /></a></div>
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I bought it sight unseen. I had been looking for an alternative chair for a while as a regular chair really bothers my lower back. I heard Joe Rogan talk about the chair on his <a href="http://podcasts.joerogan.net/" target="_blank">podcast</a>. It is $850. I really balked at the price of this chair but once I figured how much I would be using it I treated it like a bed purchase and that it really would be worth while to make the investment in the chair. My fairly constant lower back pain was also a good motivator to purchase the chair. The particular model I got is designed to work with a sit stand desk and when you sit in it you don't really use the back of the chair as it naturally puts you in more neutral spine position. I also like that you can adjust the height and sit a little higher up like a bar stool. It works great with the sit stand desk in this way and enables me to adjust my seating position throughout the day. It is still possible to slouch and have your pelvic tilt but it starts you in a much better position. <br />
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The mouse I use is an Evoluent vertical mouse. A coworker turned me onto these.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO8jPiahVislawSNy6eU9nUyPMgXB4IKbhGW7XtdsdKoqlM2hVd3J1awNC_F0f0hRUKiVb35zoPgxiGb_eUOspXBCzrTjbT1ZK0xgum0Iy5boW6taL98B4NF98-H1eCaYRIpzjYFob2tM/s1600/EvoluentMouse.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO8jPiahVislawSNy6eU9nUyPMgXB4IKbhGW7XtdsdKoqlM2hVd3J1awNC_F0f0hRUKiVb35zoPgxiGb_eUOspXBCzrTjbT1ZK0xgum0Iy5boW6taL98B4NF98-H1eCaYRIpzjYFob2tM/s400/EvoluentMouse.JPG" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE9m2b7bx9IH0kOyRe61Fhx5C498mEQ9_1I57egkj3gpNboXxbacqoNscjkjqJteXP2kMA0lhi1padbJ5D01lmqfSrtd3fN3zzHFugrgY2_aB6-Z5SldRb5o_e8vJS29S215rAYZu9wv4/s1600/EvoluentMouseHand.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE9m2b7bx9IH0kOyRe61Fhx5C498mEQ9_1I57egkj3gpNboXxbacqoNscjkjqJteXP2kMA0lhi1padbJ5D01lmqfSrtd3fN3zzHFugrgY2_aB6-Z5SldRb5o_e8vJS29S215rAYZu9wv4/s400/EvoluentMouseHand.JPG" width="400" /></a></div>
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I switched to this to take some pressure off my right wrist. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ppWGEKaTZelfxpcCuQ6Kl2qmCF_if2tA6L-iBIYYvEP-7g-P-xGD_2XO_VE6ObP4KnepBrm6Nm_AqQ55vD00p2VjOAijTzyPHGL9F6zcRFJbVHp8Y1qZaEIIpbpKUFcqrsnPhF45Ujs/s1600/HandMouseSore.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ppWGEKaTZelfxpcCuQ6Kl2qmCF_if2tA6L-iBIYYvEP-7g-P-xGD_2XO_VE6ObP4KnepBrm6Nm_AqQ55vD00p2VjOAijTzyPHGL9F6zcRFJbVHp8Y1qZaEIIpbpKUFcqrsnPhF45Ujs/s400/HandMouseSore.JPG" width="300" /></a></div>
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You can see in the picture where a lot of the pressure was on my wrist with a regular mouse. This is from years of working on a computer. It took a little while to get used to the mouse but overall I think my wrist thanks me for the change. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKR0IkzQo9bGIjRGbOH9vMKpdeN4UE6y6Oq0-c0cJtpmmSaIaQ-cqNkWrfGe61qG310SStWub9Gn89weC_lcFhxcIY2rePoSJx1FPE-9p8nbyNmk6fopU5DDvcbC7HnGl1X3LSRqmUvec/s1600/FloorStuff.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKR0IkzQo9bGIjRGbOH9vMKpdeN4UE6y6Oq0-c0cJtpmmSaIaQ-cqNkWrfGe61qG310SStWub9Gn89weC_lcFhxcIY2rePoSJx1FPE-9p8nbyNmk6fopU5DDvcbC7HnGl1X3LSRqmUvec/s400/FloorStuff.JPG" width="400" /></a></div>
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I use an anti fatigue mat to stand on when I'm standing. I bought this <a href="http://www.amazon.com/gp/product/B000EFK9KM?psc=1&redirect=true&ref_=oh_aui_search_detailpage" target="_blank">Joe fatigue mat </a>for $14 and have been very happy with it for the price. The carpet is very minimal and the floor is quite unforgiving if you're standing on it. I also take my shoes off when I'm at my desk. I use the golf ball to massage the bottoms of my feet when I'm sitting. When I'm standing I use the half moon foam pad to stretch my calves. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBUcmP1W0YSawhjQF254v9j3mtsouWzUrMpTummpJ3kWsX9ZdY2nMl_AuURLe1fD-P07PyDQUIDhSuvi6N43J1qLBLJLzf-u-dNL_J2Y237SZdux7NptyX3qYxtGhJngZvsshR2ETMUnI/s1600/Grippers.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBUcmP1W0YSawhjQF254v9j3mtsouWzUrMpTummpJ3kWsX9ZdY2nMl_AuURLe1fD-P07PyDQUIDhSuvi6N43J1qLBLJLzf-u-dNL_J2Y237SZdux7NptyX3qYxtGhJngZvsshR2ETMUnI/s400/Grippers.JPG" width="400" /></a></div>
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I have these <a href="http://www.amazon.com/Captains-Crush-Hand-Gripper-Trainer/dp/B0002U3CNU/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1452264022&sr=1-1&keywords=captain+of+crush" target="_blank">captain of crush grippers</a> at my desk which I use periodically to improve my grip strength. They are pretty much the gold standard in grippers and come in various strengths so you can just purchase the next one up once you get strong enough. I have the sport (80 lbs) and the trainer (100 lbs). I started on the sport and had a pretty weak grip. I'm only 140 lbs so your mileage may vary. You might want to start with the trainer or higher if you already have a strong grip or have bigger stronger hands.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUSw95sIM9vlexHLE9nzxQevxUZbkVt2xsMjhyphenhyphenQbhaGSLwxwz73OFnCRAAfF_qdThxT2ePGO82IL_aA464iS4VNikscBgBQwQRv2KwtR_jQ2nt2O-Kb-FM-_TD8Tg19HhQupuc8v06lYo/s1600/SaltLamp.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUSw95sIM9vlexHLE9nzxQevxUZbkVt2xsMjhyphenhyphenQbhaGSLwxwz73OFnCRAAfF_qdThxT2ePGO82IL_aA464iS4VNikscBgBQwQRv2KwtR_jQ2nt2O-Kb-FM-_TD8Tg19HhQupuc8v06lYo/s400/SaltLamp.JPG" width="300" /></a></div>
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That's a himalayan salt lamp. My wife got me some of these for xmas and I put one in the office. She got it <a href="http://www.spiritualquest.com/" target="_blank">here</a>. They are supposed to negatively ionize the air and have some <a href="http://wellnessmama.com/23569/himalayan-salt-lamp-benefits/" target="_blank">benefits</a>. Worst case it gives off a nice soothing glow to bring out your inner hippie.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfUEXLKhJtUAnStuanyqNPFVCVCS2FpNewQeYkx0STpokqTts2cEY2drdIC6pnhPfxjaG2qQG9IDDcwop3VviqOpRhxfekgy0fCze7fk_dQ4AzPAwVKYyGGjPEJ_PCsnUFdxp7ILP5Yqs/s1600/GameRoom.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfUEXLKhJtUAnStuanyqNPFVCVCS2FpNewQeYkx0STpokqTts2cEY2drdIC6pnhPfxjaG2qQG9IDDcwop3VviqOpRhxfekgy0fCze7fk_dQ4AzPAwVKYyGGjPEJ_PCsnUFdxp7ILP5Yqs/s400/GameRoom.JPG" width="400" /></a></div>
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That's the ping pong table in our game room at work. Yes we have a game room at work and I play ping pong almost daily. Great way to break up the day and get some different movements in. Read more about how I stay healthy during the day with my <a href="http://simonhunterhealthfitness.blogspot.com/2016/02/office-work-outs.html">office work outs</a>.</div>
Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com1tag:blogger.com,1999:blog-5925067460691463110.post-40758464111429923452016-01-06T09:54:00.000-05:002016-11-30T16:28:39.885-05:002015 Fitness Goal - Touching My ToesTo some my fitness goal for 2015 might seem to lack a certain degree of difficulty. However, there has never been a point in my life where I remember being able to touch my toes. I'm sure my parents could come up with a few stories of me touching my toes when I was a baby playing with weeble wobbles. <br />
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCH0xSJFIotfsvkL5G9tafOlsX4arIgyBLVUdeO3I1HQqZte_7hjFMO9MwXdzufXJuU8eL8wE9yN884lhdkkDheRg0sed2Ot96tE8fL9VmtvgkO2xWCsXTVSxCvPUJ6IjzwmnKWVB_-sA/s1600/baby+toes.jpg" imageanchor="1"><img border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCH0xSJFIotfsvkL5G9tafOlsX4arIgyBLVUdeO3I1HQqZte_7hjFMO9MwXdzufXJuU8eL8wE9yN884lhdkkDheRg0sed2Ot96tE8fL9VmtvgkO2xWCsXTVSxCvPUJ6IjzwmnKWVB_-sA/s400/baby+toes.jpg" width="400" /></a></b></div>
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The last time I was close was when I was doing two a day practices in high school soccer. I remember towards the end of two a days I was just about able to clip my toe if I bent my toe towards me and really went for it. There was certainly no grabbing of the toe or holding a position where my finger was touching my toe. Now some 25 years later and lots of sitting and staring at a computer screen you can imagine how flexible I am. This is my starting point. A pretty ridiculous 10 inches from my toes.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSvVz4-aTJ-CRmMaRh1361PoJmLm3_o7C1aSRuqx5Vq6pMrQBYejFHAZlhwNS7qvKUJHVlhNwQhOmq9v_znP6pGq-sPAnE62pyb2JXPUjLHEYjz3bx1HhKm9cWnw_WI3M83dsl9F9RxPI/s1600/StartingFull.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSvVz4-aTJ-CRmMaRh1361PoJmLm3_o7C1aSRuqx5Vq6pMrQBYejFHAZlhwNS7qvKUJHVlhNwQhOmq9v_znP6pGq-sPAnE62pyb2JXPUjLHEYjz3bx1HhKm9cWnw_WI3M83dsl9F9RxPI/s400/StartingFull.JPG" width="300" /></a></div>
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I started doing a fitness goal each year in 2014. My goal for that year was running 3 miles in 21 mins. Admittedly I hadn't done any running for many years. I didn't achieve that goal as the best I managed was around 21:30. It gave me a new appreciation for my brother's running prowess, who is 3 1/2 years older and runs 6 miles in 36 mins. 2015 I really wanted to improve my mobility for a host of reasons. I had already started doing some foam rolling and tissue work with a lacrosse ball to fix my tight hamstring and my lower back pain on the advice of my chiropractor (if you need a good one in Indianapolis see Dr Scott at <a href="http://www.summitspine.us/">Summit Spine</a>). I also needed more hip mobility to allow me to do a proper back squat without stressing my lower back. And finally I wanted to reduce my chance of injury playing indoor soccer. I'll probably do a whole post on mobility but my goal of touching my toes was just part of a general goal of increasing my mobility and flexibility.<br />
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The main protocol I used was based on this move skill post. </div>
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<a href="http://moveskill.com/2015/03/what-should-stretching-feel-like/">http://moveskill.com/2015/03/what-should-stretching-feel-like/</a><br />
<blockquote class="tr_bq" style="background-color: white; border: 0px; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20px; outline: 0px; padding: 1em 0px; vertical-align: baseline;">
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<li><span style="border: 0px currentColor; color: #222222; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2 rounds of </span><a href="http://moveskill.com/movement/leg-swings/" style="border: 0px; color: #ee6a50; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Leg Swings">Leg Swings</a><span style="border: 0px currentColor; color: #222222; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">, 10x Side to side, 10x Front and back</span></li>
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<li><span style="border: 0px currentColor; color: #500050; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">25ft of </span><a href="http://moveskill.com/movement/waiters-bow/" style="border: 0px; color: #ee6a50; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Waiter’s Bow">Waiter’s Bow</a><span style="border: 0px currentColor; color: #500050; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> without rounding your back (this isn’t the stretch yet, you are just warming up!)</span></li>
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Now for the hard work. You are going to perform 2 full rounds of <span style="border: 0px currentColor; color: #222222; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="http://moveskill.com/movement/band-hamstring-stretch/" style="border: 0px; color: #ee6a50; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" title="Band Hamstring Stretch">Band Hamstring Stretch</a>.</span></blockquote>
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<span style="border: 0px currentColor; color: #222222; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Be sure to watch the full video. Each Round</span><span class="im" style="border: 0px currentColor; color: #500050; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> will consist of:</span><br />
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<li><span style="border: 0px currentColor; color: #500050; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10 Straight Leg Kicks – Kick high as possible with your knee straight and then drive your leg to the ground working against the tension of the band.</span></li>
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<ul style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20px;">
<li><span class="im" style="border: 0px currentColor; color: #500050; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10 Second Straight Leg Hold – Again knee locked out, you are going to be pulling your leg towards your head while simultaneously driving</span><span style="border: 0px currentColor; color: #222222; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> our heel back towards the ground. DON’T LET YOUR LEG WIN. The intention here is to</span><span style="border: 0px currentColor; color: #222222; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> work against the stretch.</span></li>
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<ul style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20px;">
<li><span class="im" style="border: 0px currentColor; color: #500050; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">20 Heel Drives – This is where things get spicy. You are going to attempt to drive your heel up and overhead while pulling the band</span><span style="border: 0px currentColor; color: #222222; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> towards your body. Pull hard! The idea is to momentarily hit a stretch that would</span><span style="border: 0px currentColor; color: #222222; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> otherwise be unbearable. You should always be able to lock your knee. If you can’t, back off just a bit.</span></li>
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<ul style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20px;">
<li><span style="border: 0px currentColor; color: #500050; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10 Second Bent Leg Hold- Pull your knee Into your chest with the bottom of your foot facing up or slightly overhead. Choke up on the band to increase the tension and pull in hard towards your chest. Simultaneously try to push the bottom of your foot up and overhead. You should feel a deep stretch in your high hamstring.</span></li>
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<ul style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 20px;">
<li><span style="border: 0px currentColor; color: #500050; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10 Straight Leg Kicks- Repeat exactly like the first round, notice how much range of motion (ROM) you have gained.</span></li>
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I would do this mostly in the evenings, choosing to spend most of my evening tv time crawling around on the carpet and pulling my legs into uncomfortable banded stretches much to the bemusement of my wife.</div>
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About half way through the year I also added a few things from this nerd fitness blog post</div>
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<a href="http://www.nerdfitness.com/blog/2015/08/10/how-to-touch-your-toes-become-bendy-like-gumby/" target="_blank">http://www.nerdfitness.com/blog/2015/08/10/how-to-touch-your-toes-become-bendy-like-gumby/</a></div>
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I also started attending a weekly 60 min yoga session. Flexibility was the main reason for starting yoga but I found I really enjoyed the relaxation that yoga brings and the calmness I feel afterwards. I am admittedly one of the only men in the class and I was careful to wear the appropriate under garments as I didn't want to shock any middle aged women with my downward dog. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQKcT5f4g4htfb3GPBIR6bOG559o5k0zXyHSO-lNp7bmwPKy4HYl-WptQUMawhKprRcysL-iMHfHaTxEIw_6Gr53vNSr_brZ9VBPsQctl9cDq7G5khfkBdPgurdaHuSLhCdUCBMLiWbCU/s1600/yoga+downward+dog.jpg" imageanchor="1"><img border="0" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQKcT5f4g4htfb3GPBIR6bOG559o5k0zXyHSO-lNp7bmwPKy4HYl-WptQUMawhKprRcysL-iMHfHaTxEIw_6Gr53vNSr_brZ9VBPsQctl9cDq7G5khfkBdPgurdaHuSLhCdUCBMLiWbCU/s320/yoga+downward+dog.jpg" width="320" /></a></div>
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I also wanted a more balanced approach to working out instead of all weights and cardio with no focus on mobility.<br />
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Finally for xmas I got a <a href="http://www.amazon.com/gp/product/B00E4YWE9S?colid=2OYIIHVBMXVT0&coliid=I2POJXG3QGIHA1&ref_=wl_it_dp_o_pC_nS_ttl" target="_blank">Rumble Roller</a>. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjSLKzHA-A1PfjBIahq6tsu-GAMKGzm7lyMg8oyai1tXcRoMDrXfcZFUlVn3eEgNv-uwgpTUHLw4S7yh5H934kxpfp9VoMJeyvxOuspcqnsmD5l8vAvOA_Y9b904bwgUz0g1hZ0NLURQs/s1600/RumbleRoller.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjSLKzHA-A1PfjBIahq6tsu-GAMKGzm7lyMg8oyai1tXcRoMDrXfcZFUlVn3eEgNv-uwgpTUHLw4S7yh5H934kxpfp9VoMJeyvxOuspcqnsmD5l8vAvOA_Y9b904bwgUz0g1hZ0NLURQs/s400/RumbleRoller.JPG" width="300" /></a></div>
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As you can see this is an aggressive foam roller. And to be quite honest it is pretty painful to use at first. But I have to say after using it for a couple of weeks it does the trick and I'll be using it regularly to break up the muscle fascia. I went full bore on this thing every night from xmas to the end of the year in a last ditch effort to reach my goal.<br />
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So how did I get on? Well I unfortunately I didn't track my progress regularly which I'm regretting now because I would have loved to see how my progression tracked over time. I certainly feel like I hit a bit of wall as I got close to the end of the year. Here are my results on 12/31/2015. I measured the stretch after just a minimal warm up.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOA2qHCpPBLX5iVR9hCGUuPfEbzDEvFndrrbSXvYomT9UXPoJB1bY57Ae_F8KQgASeUvR1rrzcHUu3POtogkDeAfJf56DGhJK1Jqp3P_4Rvm8lzNXzxZ9IoNLTNj2lEZfYyeOZ7xNZRyc/s1600/Finish_12312015_Full.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOA2qHCpPBLX5iVR9hCGUuPfEbzDEvFndrrbSXvYomT9UXPoJB1bY57Ae_F8KQgASeUvR1rrzcHUu3POtogkDeAfJf56DGhJK1Jqp3P_4Rvm8lzNXzxZ9IoNLTNj2lEZfYyeOZ7xNZRyc/s400/Finish_12312015_Full.JPG" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV8gLaeYVs6-1WFoth-BP3ytxs_L9tVeBd4iqDRFRMpVI_82MawfSrkoa4xFL9uZcL5HH1PJDvl84e5J4q_JBeF2WctU3JzjuwoEa7j26Li391odH8rPvqsxhnmntQzr-I54WcREnhUsg/s1600/Finish_12312015_CloseUp.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV8gLaeYVs6-1WFoth-BP3ytxs_L9tVeBd4iqDRFRMpVI_82MawfSrkoa4xFL9uZcL5HH1PJDvl84e5J4q_JBeF2WctU3JzjuwoEa7j26Li391odH8rPvqsxhnmntQzr-I54WcREnhUsg/s400/Finish_12312015_CloseUp.JPG" width="300" /></a></div>
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<span id="goog_1930520861"></span><span id="goog_1930520862"></span>As you can see I'm still about 4 inches away. Until looking at the pictures and despite my wife telling me I was 3 inches away I was sure I was much closer. Still work to do.<br />
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Despite my failings I'll log this one into the memory banks as something I'd still like to do along with my 21 min 3 mile run. I will post quarterly updates of my progress through out the year.<br />
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So now its 2016 I need a new goal, any suggestions? It needs to be hard enough that there is a chance of failure. Here is what I'm considering<br />
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15 good form pull ups<br />
1.75 x body weight back squat<br />
2 Hand stand push ups<br />
1 Muscle Up<br />
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What do you think?</div>
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I'm leaning towards doing a muscle up in 2016<br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/Fpk1a_PxEw4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/Fpk1a_PxEw4?feature=player_embedded" width="320"></iframe></div>
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NEXT - <a href="http://simonhunterhealthfitness.blogspot.com/2016/03/2015-fitness-goal-touching-my-toes.html" target="_blank">2015 Fitness Goal Update 1</a></div>
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Simon Hunterhttp://www.blogger.com/profile/03939393782176059448noreply@blogger.com0