Podcast Episode 11: Building an Exercise Program

Thinking about starting an exercise program but don't have a clue about where to begin? This episode is for you.

Click here for the MP3, or subscribe to the program for free at iTunes.

Links

Info on Aerobic Exercise

Mayo Clinic Fitness Recommendations

Calf Stretch

Quad Stretch

Hamstring Stretch

I actually do a couple of these stretches differently (and perhaps improperly), but these links give you some ideas.

March 16th Update

http://www.endomondo.com/workouts/7466407

just got back from a nice little run

back up to running at least two days a week now - will go for three this week

in addition to the running, i got a nice long walk in over the weekend in chicago

new podcast episode soon

Podcast Episode #10: A Quick Progress Update

Download Episode 10

winter blues

howdy

well, i don't have the blues myself this winter - but for those who do, thought i would point out an article from my friend brian rendel about seasonal affective disorder

interesting read

quick update: i've been managing to run once or twice a week, and shoveling snow in between - also got my first session of strength training in last weekend - finally got a makeshift workout space set up in the attic - maybe i'll video it or put some shots up on flickr before long here

also managing to keep the weight steady under 225 despite a decreased workout schedule and holiday/post-holiday dietary madness

as the weather improves, i'm ready to kick it in to high gear again for the next round of weight loss

will have a podcast update out soon

New Year - Back On Track

the bad news: i gained two pounds over the holidays due to inactivity and gluttony

the good news: there really wasn't much gluttony, and i'm back on track with exercise now - ran three times over the past week and will be able to get at least one workout in on the indoor track at the ymca this weekend

holding at 225 pounds - seven pounds to go for my goal - and hoping to get there by the end of the month

Podcast Episode #9: Goals and Goal Setting

Here's another quick update and some thoughts about goals and goal setting.

Download the MP3

Explanation of SMART Goals

SPECIFIC
MEASURABLE
ATTAINABLE
REALISTIC
TIMELY

more notes to come

223

still holding at 223 pounds

this week it's been incredibly cold here, and i've been incredibly busy with work (and preparations for the holidays) - so i haven't made time to exercise at all

this leaves me with 5 pounds to make goal weight, and i suspect now that i might not get there by the end of 2010

if that turns out to be the case, i'll be a bit disappointed, but there's still a lot to be happy with in my progress

1) i've lost nearly 20 pounds since july - i feel a lot more comfortable in my clothes, i have a lot more energy, and confidence that i can continue to get fitter

2) the slower weight comes off, the more likely it will stay off

3) stress test and such came back showing no problems, and, in fact, a surprisingly decent level of fitness

4) i've begun to develop the habit of regular exercise again - it's unlikely that i'll be tempted to sink back into couch potato status now - i actually miss running this week

i'll have another podcast update out before long - keep an eye out for it