Wednesday, October 28, 2009

First snow fall

It's been snowing since last night and it's DUMPING!!! I don't know when the last time Silt, CO got this much snow in October...this is great!!!

If you're like me and like the snow, then it probably means you like to play in it. Winter sports are a great way to keep off the winter "hibernation" pounds and the winter holiday pounds. With that said, you can't forget to still do your routines. Just like summer activities, they are sport specific which means that some muscles get left out. It's important to keep up your strength routine and stretching routine as to not lose strength (even when that POW is calling your name). "POW" is epic powder for those of you not familiar with ski lingo ;). I have taught ski conditioning classes for several years and am starting another one this coming Tuesday at New Castle Family Fitness in New Castle, CO...if you're near come join us! If you're not close by, then let's get you going on a program through my online training (

To catch you up on my own training...
Being close to sea level for the last year has made altitude training a bit harder than I ever remember. Living at mile high elevation most of my life, this has never been an issue for me. But the last 3 days that I've been home I've been suckin' wind a bit! :) It feels good though.
6 miles Steady State (slightly hilly route)
Pushups + Alt Row - 10# each
Lunges + Cross Over Head Raise - 20#
Step Ups (15 ea leg)
Thrusters - 55#
Ball Back Extensions
Elliptical Sprint level 10 x 1 min

10 min WU, sprint/arms only/legs only/backwards/recover 1 min each x 4
30 min - How many rounds? = 6+ 6 Side Kick Punch
BOSU Jacknife
BOSU Superman
BOSU V-ups
Side Kick Punch
Torso Rotations - 20#
BOSU Power Jumps
Sprint 200m

30 min steady state level 8
Walk Dogs
1.5 mile loop
Split Lunge (10 ea leg)
Med. Ball Pushup
Jump Squats
Single Leg BOSU Stand + Front and Lateral Arm Raise (10x10# ea way)
Skaters (10 ea leg)
Grip Med. Ball Hang Clean (10x20# ea arm)

Until tomorrow....get out and do something extra tonight...go for a walk/run/hike!

Tuesday, October 27, 2009

Staying Active on Vacation this time I am really back to blogging on a regular basis....

As most of you know, my summers consist of traveling for 4 months in a big red Peterbilt motorhome, living out of a suitcase, and never knowing what my surroundings are going to be. This makes keeping a regular exercise routine difficult. However, I am very lucky to have a big garage in the motorhome where I have my workout equipment easily accessible. Now, on most vacation your "home" gym doesn't travel with you. Don't let this be an excuse to be lazy though...

The last week and a half we we've been on traveling on vacation and I was still able to have some of my toughest workouts in a while. From Friday the 16th through Friday the 23rd, we were at Lake Powell living on a houseboat. When it would have been easy to lay around on the boat, eating goodies and relaxing, I chose to take advantage of the amazing sandstone dessert for beautiful runs and hikes along the cliff walls of Lake Powell. Marcus and I collected rocks and logs to use as weights for strength training, which resulted in a really tough workout.

After Powell, the plan was to jet to our winter housesitting abode in Silt, CO, but instead we took a couple detours to again take advantage of beautiful country. On Saturday we headed to Moab, UT to get some crazy slickrock riding in. We road the Moab Rim trail...this is nuts!!! The trail starts out gaining 1000 ft elevation in less than a mile. Needless to say I didn't "ride" it all up, but it was a sick ride!

After Moab, we diverted down to Telluride, CO with the intention of getting in more mountain bike riding. However, we woke up to snow covered streets...the first snow of the year in town! This place is amazing! We spent the morning walking around town and then hit the road north toward Silt.

Kind of drained and ready to sleep in a real bed, we wanted to get home...but we couldn't help but be motivated to ride again, but this time on the Book Cliffs near Palisade, CO. We did some research, talked to some locals and found the trail head. Again, a TOUGH climb in the beginning, but we made it and the top of the cliffs were epic riding that day.

So, moral of today's can ALWAYS find a place to be active, no matter where you're at. It usually ends up being a great break from the health club or gym too. Where there's a will there's a way. You won't regret being active! :)

Monday, October 5, 2009


Monday's have a bad rap because it's the beginning of the work week...the weekend is over. That's not a good way to look at it. Think of Monday's as a fresh start. They are the first day of the week where you can get in your routine. Start the week with a killer workout, great attitude and healthy grub to fuel your body.

That was my outlook today and I had one of the best days ever! Got up, made a smoothie, headed into Chico for a sweet mountain bike ride followed by a fun workout. Then I met up with Marcus at a coffee shop to get some work done. Then did shopping, laundry, cleaned my truck, cleaned the house. After all the work was done, it was time for some more fun. I had Marcus pull me for a ski ride behind our new 2010 MasterCraft. Sweet boat!!!! I haven't been skiing very well lately, but today I just had a different attitude and approach and it ended up working in my favor. I skied great today!!...and had a blast doing it!!!

Moral of my story...your day is what you make of it. So, instead of dreading the day when you get up, make the day the best it can be.

Monday 10/5/09
*Mountain Bike Middle Trail
*21 - 15 - 9 of each exercise
Forward Lunges
Step Ups
Assisted Handstand Pushups
Backward Lunges

8:00 - Protein shake (frozen berries, OJ, water, Muscle Milk protein)
10:30 - Banana and 1 hard boiled egg
1:00 - Salad (mixed greens, carrots, celery, cauliflower, red peppers, pecans, chicken sausage) topped with olive oil and basil
4:00 - Handful of almonds, pistachios, dried cranberries and cherries
6:00 - Pear and 1/2 of a balance bar (not the best choice)
7:30 - Dinner Plan - Turkey burger with mustard and tomato, steamed broccoli and cauliflower

Water - 100 oz