Sunday, December 20, 2015
Saturday, November 7, 2015
|Running in the dark before work|
|Riding to the train station in the dark in the morning and evening.|
|Running in the cold, last Saturday, October 31|
All in all it looks like I'm on track for that 2:15 half come January or February in St. George or thereabouts.
Friday, October 23, 2015
|Crack of dawn at Lehi Frontrunner Station|
|Utah Cyclocross Racing Series|
I'll be doing a test ride tomorrow I think to get my timing and turns worked out. Wish me luck. As far as running, I guess starting next week I'll run on Saturday, and maybe if I do a rest day mid-week as I adjust to the riding. Some cross training is good, right?
Friday, September 25, 2015
Much has been said about situps and how the hip flexors do a disproportionate amount of the work. This might be true if you were to consider the abs totally in isolation. This is not realistic though, since from a functional perspective it would be hard to find a real-life situation in which the hip flexors were not supporting the abs. This is especially true in running. With every foot step the hip flexors and abs work together to propel you forward and support you.
You can increase your running fitness a great deal by keeping your hip flexors in the loop and training them along with your abs.
Core Training for Running Video from Facebook:
Core Training for Running - Roman Chair
Roman Chair Situps on a Glute Ham Raise Bench for greater range of motion and functional training of the hip flexors. Article here: http://sevensummitsbody.blogspot.com/2015/09/core-training-for-runnersroman-chair.html
Posted by Seven Summits Body on Friday, September 25, 2015
Be sure to register for the newsletter, link at end of video or form to right, for updates on all my training advice, tips, and articles.
Tuesday, September 22, 2015
|Glute Ham Raise - assisted with poles - extended|
|Glute Ham Raise - assisted with poles - retracted|
Keep a straight line from your shoulders to your knees. That means clenching your buttocks muscles and squeezing your navel forward. Keep that position all the way out to full extension with your upper body close to parallel to the ground. Pull with your hamstring muscles until you are upright and feel no tension on them.
Glute Ham Raise for Runners Video:
Glute Ham Raise for Runners
Strengthen your hips for running. Glute Ham Raise for Runners. Pole assist makes it a strength endurance exercise. Read the details here: http://sevensummitsbody.blogspot.com/2015/09/glute-ham-raise-for-runners.html
Posted by Seven Summits Body on Tuesday, September 22, 2015
Be careful, of course, not to pull your hamstrings, which is quite easy to do when first trying the Glute Ham Raise for Runners. This is a bit different from the Power Lifter style of training. Remember, you're strengthening your support and assist muscles for running, not shooting for an 800 lb deadlift. The training is obviously going to be a bit different.
For strength I do sets of 5 without the poles and focus on the glutes squeezing and holding that flat back. It's been great for helping my running, with several PB's that I attribute to my leg training routine. I'll share more with you later. Until then, register for the updates HERE.
Sunday, September 20, 2015
- Whey Protein
- Creatine/Amino Supplement
- Amazing Grass Energy Green Superfood
- Frozen Berry Blend
Sometimes I'll mix it up a bit and toss in a half banana.
Gallery in order of ingredients.
If you want more info on time management:
Finding Time to Train: Time Management For Athletes
If you want more info on food portion control:
The 100 Calorie Diet Plan: Portion Control Using 5th Grade Math
Right now both are only 99 cents. Less than a buck for the tools you need to make an amazing transformation starting right now.
Wednesday, August 12, 2015
I love gravity inversion training, do you?
I have an inversion table I purchased at Costco a few years ago, and my chiropractor blames it for my lack of visits. I do inverted abs training on it regularly, and I love the way your stomach feels after a heavy core session because you can stretch them out in ways you can't do on other equipment.
|Inversion Training for Six Pack Abs - available on video|
Check one similar to mine on Amazon HERE and look for similar products if you don't mind a lower quality unit at a lower price.
Look for an upcoming inverted abs training video, coming soon on my Six Pack VOTW Training Program for only $10 [expired]
Look for a new offer coming soon. Register for the newsletter HERE and be sure to get first crack at it. Most are extremely limited in quantity. I'll send you two free ab training manuals and a free ab training article every week if you do.
Tuesday, August 4, 2015
I'm Live on iTunes!
Here's how to subscribe to the podcast and more
iTunes Podcast Link https://itunes.apple.com/us/podcast/lose-weight-gain-muscle/id1024068700
If you want to listen to them on the website instead, here are the last three I have uploaded
Highly Effective Ab Crunches: http://loseweightgainmuscle.us/podcast/highly-effective-ab-crunches/
Weighted Situps Introduction: http://loseweightgainmuscle.us/podcast/weighted-situps-introduction/
Dieting Mindset for Results: http://loseweightgainmuscle.us/podcast/dieting-mindset-for-results/
I'll be talking about ab training, dieting, weight training programming, and how to adjust your attitude to get it done.
But that’s not all.
Every few months you’ll get some special gifts, just to thank you for being a loyal member of the club.
- Discounts on books, videos, workshops, seminars and partner products.
- Free ebooks, audiobooks, webinar replays and videos.
- Opportunities for hands-on personal training at super bargain basement prices.
- A free ebook alone is worth the price of admission.
Your core is the center of all your athletic and fitness goals.
- You’ll love the emails
- You’ll love the training programs
- You’ll love the podcasts
- You’ll love the videos
- You’ll love the ebooks
- You’ll love the discounts.
- I guarantee it.
But only a limited number of members can get this level of customer service. You deserve the best. Hurry and join now.
It’s only $14 for a whole year of concentrated, effective, dedicated core training guaranteed to give you the results you need or you’ll get your money back and you get to keep everything sent to you. It’s just that simple.
Come join the fun
Oh, almost forgot. Since you've been my loyal subscriber, here's a special thank you gift. A coupon code good for 50% off Kore Klub until August 7 only. That's only a few days, so don't delay. It's the best deal you'll get on a membership program like this devoted to getting you the body you've been striving so hard for. Get it here: http://loseweightgainmuscle.us/shop/membership/kore-klub/
Enter the coupon code in the cart:
Coupon Code: kk-em-aug-7
P.S. Mountain-Climbers are awesome core training. And it's okay to share this email and coupon code with your friends. Encourage them all to subscribe to the podcast. Thanks!
Sunday, July 26, 2015
An Ab Crunch Article
and at the end, I'll let you have a video that says the same thing more plainly
ab crunches done "right"
Instead of lifting and bring in your upper body towards your bent knees, you instead lift only partway off the floor without really trying to come in towards your knees.
To do these very effective sit ups, you will need to get into the normal sit up posture, that is, you will need to lie down on the floor and bend your legs, keeping your feet flat on the floor. Bring in your bent legs as close as possible to your body without straining; place your hands behind your head with your fingers laced together, or keep them lightly on your torso. ... [READ MORE]
Monday, July 20, 2015
CLICK HERE TO BUY and enter that code for the discount
Finding Time to Train was developed after I learned how to get in 4 hours a day of solid training for Elbrus Race 2010. I kept my job and my family, but I lost 30 lb of fat while gaining 10 lb of muscle.
85% of advanced trainers can get the same results
Are you one of them?
Get the webinar replay now for free and find out.
Finding Time to Train is a Kindle and Paperback book I wrote based on the webinar and the questions that followed and contains more material, more explanations, and gives you even more tools to succeed in all your training goals.
Right now, July 20 and 21 ONLY it's FREE on Amazon Kindle CLICK TO BUY FREE
If you miss it, it's available free on Amazon Prime (Borrow from Kindle for Free Price Option) and
Or if you want the paperback, click that link and switch to paperback and it's $9.95 on Amazon. Or FREE FROM ME...
I have a limited set available on August 15th and I can let you have one Free till I run out. Just pay $4.95 shipping and I'll send it to you when I get it August 15th. That's half the price of Amazon. I'll even throw in a free webinar replay, as above, and a few surprise bonuses I have in the wings.
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If you are one of the 15% who can't figure this out from all of these books and videos, then please, let me help you. I have a guaranteed success program available for a select handful of you. But it is limited because my time is limited. I can only hold so many hands at once.
Let me know what I can do to help you succeed in your training, fitness, and body composition goals.
Saturday, May 16, 2015
For one low fee you get
And so much more!
Friday, May 1, 2015
Webinar: The 6 Myths About Six Pack AbsWebinar Replay - it was a private webinar for my Inner Circle friends and I edited out the "private" bits so you could share this reading of the FREE REPORT I posted on my website http://loseweightgainmuscle.us/2015/05/01/webinar-the-6-myths-about-six-pack-abs/
A brief teaser:
Myth #1 Abdominal muscle is different from regular muscle.Your abdominal muscles are just like every other muscle in your body. The abdominal is different only in location and unlike biceps or quads they don’t rest on a bony surface. So you should train them the same way you would train, say, your biceps or your chest. The basic laws of physiology apply to all your muscles, including your abs. This means that you have to do exercises in the correct plane, or direction of movement to effectively work the muscle.
Watch the video, then go download the PDF, and if you want to take it to the next level, register for your FREE EBOOK - The 6 Keys To Six Pack Abs
Tuesday, April 14, 2015
|1:44 on Quandary Winter Route - 2nd place on Strava|
Summit Success: Training for Hiking, Mountaineering, and Peak Bagging
It's a great opportunity to take part in the amazing success I've been experiencing in my own training, and I want to share that with you, so register now and let's get started.
Feeling awesome from the PR's. Announcing some cool stuff coming up. Stay in the loop at http://sevensummitsbody.com/blog/newsletter/ and I'll send you some free training goals, from the video.
Posted by Seven Summits Body on Tuesday, April 14, 2015
Thursday, April 2, 2015
What's going on with Summit Success: Training for Hiking, Mountaineering, and Peak Bagging?A few weeks ago I posted a video on Facebook mentioning that I was experimenting with a training protocol for the second volume, tentatively titled "The Kilimanjaro Workout" and was beginning compiling an outline for the book.
Since then I've run a Kindle Countdown Deal, begged for Reviews, and asked for shares, likes, and tweets to give it a boost from my loyal fans on my Seven Summits Quest Facebook Page. I know that several hundred of you have purchased the book, I know that much. I know that one of you has reviewed it on Amazon, and three on Goodreads have "starred" it, but Goodreads doesn't mention if you've actually read or purchased a copy or not, where Amazon does. It's easy to just start adding stars right and left on books on Goodreads without even reading the description.
|Putting it all to the test - Everything in my books I have actually done to verify that it works|
I learned the hard way with this book that a 16 week training program by a non-celebrity is not going to get reviews, since the majority of people will actually insist on reviewing themselves:
Since you established the criterion that you would only give me a review after you successfully achieved the plan involved, you are part of that review, like it or not. It makes a 1-Star review look like this:
"I loved the engaging and motivational and inspiring writing, but I'm giving it a single star because I like to go out drinking a lot and having to actually train 90 minutes a day with a hangover put a cramp in my style." -- Reviewing the Reviewer on LinkedIn Pulse ARTICLE HERE
Since it's impossible to get an accurate review, Amazon sticks it way in the back of search results, behind those with a hundred mind-bending impossible circus trick exercises, or with a hundred re-purposed blog articles from various buddies to pad the text.
That being said, I have decided to pursue an online Mastermind Training Group on a monthly subscription basis. The survey RESULTS HERE pointed out that $10/mo was the viable price for subscriptions, but alas, almost nothing I asked about in the description can be done at that price so I'm up in the air about it. I'd love to offer something, but I do have rent to pay. What do you think?
Here's the video from Facebook with some information about all of this
Check out this short video about the Summit Success: Training for Hiking... book, now on Amazon, possibly for only a limited time. Talking about training groups and what happened to Book 2 in the series? http://www.amazon.com/gp/product/B00NC2WBPK/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00NC2WBPK&linkCode=as2&tag=imbizwebcom&linkId=MQEFRPPD6IKGU235
Posted by Seven Summits Quest on Thursday, April 2, 2015
If you want to subscribe to my fitness newsletter and get first shot at the new group when it does form, fill this out:
Wednesday, April 1, 2015
|Set some PR's on the Manitou Incline on March 30 - great time in the heat|
It's 5 stars on Amazon, and I know you'll love the simplicity. It's so easy a 5th grader can do it. Give it a try and you'll see.
Here's a short video from my Lose Weight Gain Muscle Newsletter Facebook Page:
Food Portioning a 5th Grader Can Do
Don't miss this one. Get it while it's still available on Amazon - The 100 Calorie Diet Plan - 5 Stars! http://www.amazon.com/gp/product/B00H557D3A/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00H557D3A&linkCode=as2&tag=imbizwebcom&linkId=4QE2H476DQKPA6TRPosted by Lose Weight Gain Muscle Newsletter on Wednesday, April 1, 2015
Friday, March 27, 2015
|On the Incline Treadmill in my The Mountain Goat t-shirt - shop there in Breck|
|Console Display from NordicTrack Incline Treadmill - Vertical is Off (see articles)|
Elevation Gain: 3801.60'
Average MPH: 2.751
Average Pace: 21:49
As you can see, 1062.5 VAM is a bit above that needed to achieve a Vertical-K in less than an hour. I'm going to add this into my training and see how it fits into the mix, and if it gives me improved results on Quandary, which is also essentially a Vertical-K, being 3,400' of gain over 5k of trail. Check back with me later, or subscribe to the newsletter, to the right, and stay in the loop.
|Quandary Summit, after setting a handful of PR's in the past few weeks|
Oh, and while you're here, please check out my favorite outdoor clothing store in Breck at their Facebook Page https://www.facebook.com/TheMountainGoatClothingCo - I'm wearing one of their T-Shirts in that top pic.
Tuesday, March 24, 2015
$10/month was the overwhelming choice.
Assuming I were a Walmart Cashier that would be worth about an hour of my life on your services. And to be totally honest with you, everything I gave you would be worth about what that level of productivity would result in. Ask a Walmart Cashier to give you a custom program with 4 weeks of training and they have only one hour to crank it out.
- Bench Press
- Biceps Curls
Did you expect anything else? Go to the $9/month gym and watch the Walmart Cashiers. There's your "custom program" ready to go, and it was free. And worth every penny of it.
|Summit of 14,265' Quandary after climbing Cristo Couloir|
Real Personal Trainers and Custom ProgramsThe Strip Mall and Office Park Personal Trainers where I used to live in Utah County offered Custom Programs on their signs out front at only $40/month. Sadly, being a personal trainer myself, and having access to the software that they use to create these custom programs, I know that you enter a gender, height, weight, activity level from 5 choices, and a goal from 5 choices and the software spits out a "custom program" in about 37 seconds. Total time? Less than a minute and it's $40 a month. Great profit there. Yeah, I could do that too, but to buy the software and pay the licensing fees, I'd have to have a couple hundred at the $10/month level. I'd also probably be violating some pricing restrictions too.
|Check out the Kindle Countdown Deal - Link Below - for best price on this book, possible last week of publishing|
Famous Personal Trainers and Custom ProgramsI once belonged to an Inner Circle with a famous author and personal trainer. At an Inner Circle workshop, live, in a major resort town in the USA I got to talking about the custom training program with another participant, and discovered that my program was identical to his. I quit the inner circle that week. Over time I discovered that a great deal of the custom exercises and programs were what I call "circus tricks" and meant to make the trainer look cool.
Let's explain using Pilates. You go to a Pilates class as a never-ever and every single thing you do feels like agonizing torture, yet the instructor and regulars aren't breaking a sweat. Why? They have adapted to the skills needed to achieve the exercise, and for them it's just like crossing your legs watching TV. No effort required.
The newbie then buys into the program with the thought that if they pay $60/mo for classes they'll be just as cool in a year or two.
What all this means for you?
Basically it means that there will be no Inner Circle at this time. If someone comes forward willing to pay a reasonable rate for superb services, I might re-open the invitation, but until then, you might be able to glean bits and pieces from my articles and put together a plan that works for you.
Kindle Countdown Deal on all my fitness books:I’m doing a Kindle Countdown Deal on all of my books starting late this week and going into next week. In a Countdown Deal, your book starts at $.99 and works its way back to the original price over a few days time. It’s in your best interest to get it early.
Starting in just a couple of days, you need to go get your copies, and then please leave an honest review. I need it, and it's good Karma.
Thursday, March 19, 2015
You know what a Mastermind Group is?Napoleon Hill wrote about the mastermind group principle as: "The coordination of knowledge and effort of two or more people, who work toward a definite purpose, in the spirit of harmony. No two minds ever come together without thereby creating a third, invisible intangible force, which may be likened to a third mind [the master mind]."
|Would belonging to an elite circle of hard-core fitness buffs give you the boost you need to succeed?|
What a Mastermind Group is not:It's not a class. While your group can vote to bring in guest speakers and teachers occasionally, the main focus of a mastermind group is the brainstorming and accountability support among the group members.
It's not group coaching. Mastermind groups are about the MEMBERS sharing with each other, not about the Facilitator coaching individuals in a group setting. You get everyone's feedback, advice and support. Yes, if the Facilitator is an expert on the topic, by all means chime in. But keep the conversation balanced between all members.
|A partnership can create synergy. 5th & 3rd place finishers, Elbrus Race 2013|
Here's the basic question:Would you join a private Mastermind Training Group for instant access to all training program updates, private custom training programs, and weekly Google Hangouts or Skype for support and accountability? -- From the Survey Description
Go take the survey now and let's get going.Join the Inner Circle, take the reigns on your future success in all your athletic and fitness goals.
Tuesday, March 17, 2015
The photo above shows my PR from Monday, March 9, when I got 1:53:03 on the winter ascent route on the East Ridge of Quandary, a Colorado 14'er at 14,265'. I've been faster on the summer route, but this includes bad snow and bad weather usually.
I went back for another shot at it this morning (March 17, St. Patrick's Day) and of course took my green Black Diamond AT Ski Z-Poles. DOH! See the curious little bird there? This is at about 11,800' near where the summer and winter routes part ways.
There was a good whiteout going on, and I ended up being lost a few times in the cloud, with poor light, and the trail splitting a few dozen ways to avoid where the later/slower crowds postholed like huge plots of Swiss Cheese.
I did some on-the-fly pace math and determined that I would not be able to hit my 2nd-place goal of 1:45 but I could get a PR, so I kept the motivation determination up and made a solid effort, and sure enough, hit the summit at 1:50:53. Yeah, two minutes faster in 8 days. While being lost in a whiteout for at least 5 minutes of that.
Here's the screenshot from Strava for that. How do you like that little balloon there with the 185 BPM HR? That's extreme. Yeah. Me too.
Here is the summit, showing my running clothing and shoes.
If you want to know more about how to train and outfit yourself for extreme endurance events like this one, get in touch, or at least subscribe to my newsletter, okay? http://sevensummitsbody.com/blog/newsletter/
Monday, February 23, 2015
Went out early this morning, 7:00 AM, for a cold winter run. I stayed on the roads this time simply because with all the new snow and frozen snow and ice, it was essentially fairly flat trail running in up to 6" of crusted snow, even on the roads here in Keystone CO.
I layered up after getting the current conditions and forecast from Accuweather on my phone app. -3 F with -12 F real feel. Running below zero Fahrenheit - not Celsius. That's significant in and of itself.
I wore my old standby Salomon hybrid tights and jacket. They are mixed powerstretch fleece layers and panels with wind and water resistant panels. Below the bottom I wore just my polyester briefs. Under the jacket I wore a First Ascent micro fleece (50 weight polarfleece) and under that a TNF running base layer.
On my head I wore a buff pulled up over the crown of my head on the rear to cover my ears and chin, and an Icebreaker wool helmet liner over that. On my hands I wore my Hestra lobster-claw alpine skiing gloves, very warm since my hands can get very cold in these conditions. On my feet were Bridgeport trail (hiking thickness) wool socks under my Pearl Izumi Trail N2 shoes and Kahtoola microspikes.
And that was all. I was toasty warm except for the walk back from the bus stop afterward. Keystone has free shuttles at the resort which can be interconnected with the Summit Stage, free transportation in Summit County.
Oh, the cool glasses? Bolle goggle glasses, light enhancing yellow, from about 1986 I think. Yeah, retro all the way. Found them in a thrift store almost 20 years ago and fell in love with them for cold windy overcast flat light days.
Got in 5 miles, my goal, with a bit of zig-zagging around between the bus stops, Mountain House Base, River Run Base, the Keystone Stables and a few spurs here and there. Keeping the fitness going all winter long. Loving a brief reprieve from the treadmill here.