Training #10: Your Body, Brain and Mind

I do trainings for my tribe and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 9 trainings (you can get access to them by joining the group here.)

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus
  • Training #7:  Z is Quitting
  • Training #8:  Becoming An HVP
  • Training #9: Be True To You

If you

Training #9: Be True To You

I do trainings for my tribe and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 8trainings (you can get access to them by joining the group here.)

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus
  • Training #7:  Z is Quitting
  • Training #8:  Becoming An HVP

If you like what you see or have ideas or a thought to contribute please leave a

Stay Smooth

This is the profile of today’s workout. In Orange Theory Fitness lingo it was a workout called IT during Hell Week. In normal people speak it was hard because all the intervals were 60 seconds of work and 30 seconds of recovery. During the 60 second interval you were either rowing, running (or in my case cycling), doing burpees or a dumb bell movement. Then you moved stations and then got 15 seconds. As you might know a “Splat point” is a measure of the after burner effect (my explanation) and today I got 43 minutes.  I got that many because I was rested and am an extremely efficient athlete; here’s what I did:

  • When I knew the first interval was 60 seconds long I decided that I had to pick a lighter weight.  Heavier weight would kill my ability to “put out” on the rowing machine.
  • I was very conservative in the acceleration of getting

Training #8: Becoming an HVP

I do trainings for my tribe (people who hold the same values I do) and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 7 trainings (you can get access to them by joining the group here.

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus
  • Training #7:  Z is Quitting

If you like what you see or have ideas or a thought to contribute please

Seek Understanding Of Your Body

Today I want you to consider a thought for the next time you work out.  Regardless of your skills being at the professional, elite, average or weekend warrior level.

The thought is:  how do I feel right now?

Have that thought as you start the session – preferably during the warm up.  Ask the question and then listen to the answer your body gives you.  It won’t be an audible answer but over time you will learn to hear what your body is saying to you.  The warm up is a time to harmonize with your body and hear what it’s capable of on that particular day.

In the world of Orange Theory Fitness 1 Splat Point is 1 minute spent in the state of EPOC (in the world of cycling we called if Afterburn – you go hard enough that when you stop training you still keep burning calories).  OTF defines  2 heart rate zones that generate splat points

Training #7: Z Is Quitting

 

I do trainings for my tribe (people who hold the same values I do) and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 6 trainings (you can get access to them by joining the group here.

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus

If you like what you see or have ideas or a thought to contribute please leave a

Redefine Yourself

In 2007 when I turned 40 I decided to be a fund raiser for the Leukemia Society’s Team In Training program.  Because I used be their cycling head coach in Orlando I knew all about the program and one of my cyclists had become the coach.  So I was coached by Bob Cline to ride 100 miles all the while raising $5,000 for TNT.  During that journey I met a guy named Tim Caullo.  Tim owned a business that he hated (due to environmental policy changes) and we spent a bunch of time together cycling, paddling, etc.  He told me this true story.  Tim was struggling with his business and got a divorce and had to just out of his own head for a while.  So he went to Chile to go skiing.  One day on a mountain top a storm blew threw and in 10 seconds everything went from blue sky to blizzard.  During the blue sky time he met an older gentleman by

Training #6: Overcoming Your Mind Virus

 

I do trainings for people who hold the same values I do and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 5 trainings (you can get access to them by joining the group here.

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance

If you like what you see or have ideas or a thought to contribute please leave a comment.

Weight Loss Challenge – Day 33 through 39 Of 39

Orange Theory Fitness

 

This is a documentation of days 32 to 39.

Friday, June 2, 2017 to Thursday, June 8, 2017
I am writing this from a hotel room in Maryland at 9:47 am on Friday, June 9.  The last week has been a nightmare so I decided to just consolidate the relevant info into this 1 post.  First of all WLC finished for me yesterday after the 8:15 am class and my finishing weight was 198.2 lbs.  Although I started at 230# on April 22, I didn’t weigh in at OTF until April 26 when I was 224.4#

Friday, June 2 – Day 33
OTF in the morning with Sarah and burned 832 calories.

I had 4 meals each in the 575 calorie range.
For the day I burned 2,073 calories.
I took in 2,312 calories.
The net deficit was -239 calories.
I