Shawn Gorrell's Blog

The horrible conundrum of calories-out versus calories-in

2010-01-22T15:26:31-04:00

One of the common misconceptions is that if you exercise hard enough and often enough, you can eat anything you want. Unless you are Michael Phelps, little could be farther from the truth. The reason for this is it's much harder to burn calories-out than it is for you to accumulate calories-in.

Here is an example of what I mean by that.

If you ate 8 Samoa's Girl Scout Cookies (my personal favorite - in my heyday of over-consumption it wasn't unheard of to nuke a box of Samoa's at one sitting), that amounts to 600 calories. You could likely accomplish eating those (8) cookies in about 5 minutes or less.

If you ran 4.56 miles (like I did this morning), that would amount to 608 calories. To burn the same amount of calories as I could consume in 5 minutes, I had to run for 41 minutes.

See where I'm going with this?

I pulled down the workout data (not all-inclusive) I've entered into MapMyRun since late April 2009:

Total Workouts: 71
Run: 34
Sports / Activities: 37
Total Distance: 195.08 mi.
Total Burned: 35,075 (kcal)

Sounds like a lot doesn't it? Almost 200 miles and just over 35,000 calories. Wow, I should be able to eat everything in sight without guilt, right?

Not so fast. Do a couple of simple calculations and you'll see the calories-out versus calories-in problem.

35,000 calories = 10 pounds of body weight = 468 Samoa's (29.25 boxes, or just over 2 boxes per month)
1 mile run = 180 calories (approximate)
1 Samoa = 75 calories = .42 miles

It isn't to hard to imagine someone eating 1-2 cookies a day on average (maybe not all Samoa's) for a year, is it? In order to offset that "small" amount, you'd have to run/jog/walk 195 miles a year in order to not gain the 10 pounds from the cookies.

Scary, isn't it?

My point isn't to scare you, or bring hopelessness to the hopeful, it is to point out the imbalanced relationship of diet and exercise as they relate to maintaining a healthy weight.

If all you care about is losing weight, or not gaining weight, it is far easier to do so with calorie control than it is to do with exercise alone. If you care about fitness in addition to weight management, your exercise rewards will be greatly amplified by making a healthy diet with calorie control as a cornerstone of your program.

For me, the simplest way is to eat 3 smaller (healthy) meals a day, and 3 100-200 calorie (healthy) snacks, which makes me less likely to have hunger drive me to poor diet choices.

To effectively manage your weight, you need to plan your meals as much as humanly possible. When you can't plan, take a moment calculate how much effort in calorie-out will be required to balance your calorie-in decision. If you aren't willing to make the effort to balance the two, skip the calories-in, or pick something healthier. Pretty simple.

Photography Lessons from my China Trip

2009-09-30T16:30:16-04:00

In the last year I've entirely revamped my camera gear and digital darkroom, taken classes, and read tons of books on the technical and creative aspects of photography. I've been making a journey of photographic discovery, and my trip to China was the chance to find out what I'd learned, and to learn more.

The main goal I had was to throw off the yoke of "automatic" and "scene modes" to take control of creative decisions about every picture. My previous cameras always had an array of scene modes (portraits, landscapes, sports, etc) which made settings decisions that took good pictures, but they always looked the same. The 5D has an automatic mode, but none of the scene modes of my previous cameras, so it forced me to learn the different settings, and when to use them. Over the summer I read several books about composition and exposure, which I followed up with two classes that put that knowledge into practice through various assignments. The classes gave me a basics of how to navigate my camera, and a level of confidence to use it in the real world. Now it was time to spread my wings...

Before the trip I made a couple of decisions about my approach. First, I decided that I would take no pictures in automatic mode. None. Every picture would be shutter or aperture priority, or full manual. No training wheels. Second, I decided that I would take no JPG pictures. Every picture would be RAW. Shooting RAW meant that I would have to process every picture when I got home, but it meant that I had greater control over exposure and white balance outside of the camera, in a non-destructive way. When you shoot JPG, you're basically stuck with the decisions you made when you fired the shutter. After the fact, all changes you make are destructive. These decisions meant I was a little wobbly for the first couple of days with making settings changes on the fly, but as the trip went on I got much faster and more confident with using my camera.

Besides the technical things I learned, I found out more about what subjects work the best for me. I've always loved landscapes, but am coming to the conclusion that they may not be for me. The difficult part of landscapes is they are so dependent on quality of light, which I had no control over in the context of group travel. Seemed like it was always hazy during the trip, and very few of my landscape shots came out. Great landscape photos are rarely an accident, they come from planning and patience. The upside to it being hazy for most of the trip was that it meant a soft, diffuse light that works well for taking pictures of people and things without having to deal with shadows. Most of my favorite pics turned out to candid shots of people, animals, and still life.

Gear Decisions -

What worked well:

Canon EOS 5D Mark II - No brainer. The 5D delivered.

EF 70-200 f/2.8L IS USM - Another no brainer. Might be the best lens in the L series. This is my workhorse. Sharp. Fast. Durable. It is heavy, but totally worth it.

Extender EF 2x II - Last minute addition that paid off. It let me reach out farther to get candid shots of people, with only a loss of one f-stop.

Tamrac Expedition 5587 Camera Backpack - Great "big" bag for a long trip for carrying everything. A real beast, and really protects your gear.

Kata T-216 Sling Bag - Great "small" bag for day tripping. Easily carried the camera with my biggest lens, plus another lens and some chips. Easy to access and very flexible.

Adobe Lightroom 2 - Best software I've ever used for organizing and processing pics. Don't know how any serious digital photographer could live without it.

What didn't work so well:

EF 16-35mm f/2.8L II USM - Great lens, but not flexible enough to be indispensable.

Monopod - Never used it. The IS is good enough in my 70-200 that I really didn't need it. Not stable enough for doing good HDR or long exposures, so I left it at the hotel.

Flash - Never used it. My lenses are fast enough, and the 5D has such great high-ISO performance that I just didn't need it.

Missing Lens - Before the trip I sold my 24-105 L, because I wasn't happy with the results I was getting from it (f4). That was a mistake. I've been waiting for Canon to release a new 24-70 L f/2.8, but they haven't done so. This leaves an unacceptable gap that my 16-35 doesn't fill. I will correct this before my next big trip.

Here are the results. I feel like they are the best pics I've ever taken. I'm hopeful that I'll be able to say that after every trip I take in the future as my journey continues.

Pics:

Favorites

People

Textures

Structures

Landscapes

History

What's in my digital darkroom

2009-08-25T20:29:17-04:00

Great camera gear will get you only so far. If you want to take it to the next level, you need to have a great digital darkroom. Here's what's in mine:

Adobe Lightroom 2

Adobe Photoshop CS4

Nik Collection (Lightroom) (Dfine 2.0, Viveza, Color Efex Pro 3.0, Silver Efex Pro, and Sharpener Pro 3.0)

onOne Plug-in Suite 4.5 (Lightroom/Photoshop)(Genuine Fractals 6.0, PhotoTools 2 Professional, PhotoFrame 4 Professional, FocalPoint 1.1, Mask Pro 4.1, PhotoTune 2.2 )

Camera Gear Updates

2009-08-25T20:21:23-04:00

Picked up some new gear in the last couple of months, so figured I'd update what's in my bag.

Canon EOS 5D Mark II

EF 16-35mm f/2.8L II USM

EF 50mm f/1.4 USM

EF 100mm f/2.8 Macro

500D Close-Up Lens

EF 70-200 f/2.8L IS USM

EF 100-400mm f/4.5-5.6L IS USM

Extender EF 2x II

Canon Speedlite 430EX II Flash for Canon Digital SLR Cameras

Tamrac Expedition 5587 Camera Backpack

Kata T-216 Sling Bag

Bogen-Manfrotto 055XB Tripod

Bogen-Manfrotto 680B Monopod

Advice for high-tech workout gear wearers...

2009-06-23T11:27:11-04:00

If you regularly work out in gear made of high-tech fabric, you might want to consider picking up some Penguin Sport Wash, or Win Sport Detergent.

I figured out pretty quickly that normal detergent just doesn't get the stank out of my gear, and using fabric softener ruins the wicking ability of the fabric in relatively few washes. Penguin and Win get the smell out and do not reduce the performance or lifespan of the gear. I've got bottles of both and they each seem to work well (haven't picked my favorite yet, but Runners World prefers Penguin). Also, never wash your workout gear with your other laundry...unless you want all of your other clothes to smell like you just worked out.

Operation Bootcamp - Camp 6 Wrap-Up

2009-05-01T09:55:09-04:00

Today wrapped-up my 6th (month long) installment of Operation Bootcamp and I wanted to share my progress. 1 more camp before the big 4-0.

When I started camp in September, I weighed just south of 240 pounds at just over 20% bodyfat (acceptable) with a BMI of 28.9 (overweight). At the end of this camp, I weigh 190 at a bodyfat percentage of 12.9% (fitness/athlete) and a BMI of 24.4 (normal). So the total tally so far is around 50 pounds lost, 7.1+% bodyfat lost, and a BMI drop of 4.5 points. I've also went from 38" waist pants to a loose 34", getting close to needing 32's. I'm on my second belt, and it is almost ready to get tossed for a smaller one.

I've also been doing more runs outside of camp. Did the Sprint for Cancer 10k a couple of weeks ago (47:10) and will be doing a 5k tomorrow, the Brookhaven Bolt 5k in 2 weeks and the Peachtree Road Race 10k in July. Might be able to fit some others in between too.

For the PT test, I set a personal best on the Brookhaven Mile of 6:05. Still trying to get below six minutes, and I've got another run at it on Monday for my May PT Test. That mile is not going to beat me.

It was a great camp this month. Nice mix of vets and noobikins, and we had a big turnout every day (unlike last month). I find it much easier to bring it when there is a big group of people who are into it.

We also had another guest instructor for a day this month, Ken from Piedmont, and he was awesome. The last 2 months we've had Ben(-jammin') as our special guest, and he always brings it to camp too. I enjoy it when we have a guest instructor, because it makes me work as hard as I can to show them how great our camp is, and the quality of our instructors. They must know that Brookhaven BRINGS IT!

A new camp starts on Monday and I'm already stoked for it. Tristan will be returning to camp, and so I have a rabbit for the runs. He beat me on the mile the last time he was in camp, but I'm going to show him on Monday that there is a new sheriff in town;) May will be my last camp as a camper, as I'll begin training as an instructor in June. New challenges...

Our big trip for 2009 - China

2009-04-17T15:21:26-04:00

DRE* and I have finally firmed up our *big* trip for this year and are heading to China for 21 days, departing September 2nd and returning on September 22nd. It is the China in Depth tour offered by Odysseys Unlimited. We have travelled with Odysseys before on our Vietnam and Cambodia trip, and the quality of their tours is exceptional.

Here are the details:

Distinctive and comprehensive, this small group journey reveals the essence of present-day China, with an appreciative look at the past. From the classic sites of Beijing and Xian to vibrant Shanghai; the natural beauty of Guilin and the Yangtze to the sophistication of Hong Kong, we encounter a traditional nation on a course towards the future.

Day-By-Day Itinerary

Day 1-2: Depart U.S. for Beijing, China

Day 3: Arrive Beijing We reach Beijing late morning then have the afternoon to relax before this evenings briefing on the journey ahead and dinner together at the hotel. D

Day 4: Beijing We begin our discovery of this 2,000-year-old city at vast Tiananmen Square, and the Forbidden City, seat of imperial power from 1368-1911. Tonight we enjoy a traditional Peking Duck dinner. B,D

Day 5: Beijing/Great Wall This morning we tour the splendid Temple of Heaven complex where Chinese royalty once worshipped; this afternoon we visit a section of the 4,000-mile Great Wall. B,L

Day 6: Beijing Our day begins with a small group highlight, as we ride rickshaws through Beijings ancient back roads and alleys (hutongs) to glimpse the traditional communal lifestyle that is ages old (and fast disappearing). We also visit with a local family in their home here. This afternoon we call on the Summer Palace, the former royal retreat now a lovely park. B,L

Day 7: Beijing/Xian We fly this morning to Xian, where we dine in a local restaurant for a special dumpling lunch. This afternoon we tour the impressive ancient city walls and moat, followed by a tour of the Shanxi Provincial Museum, housing an acclaimed collection of historic and cultural artifacts. Tonight we attend a Tang Dynasty show and dinner. B,L,D

Day 8: Xian This morning we visit Wild Goose Pagoda, one of Chinas best preserved Buddhist temples. Then we tour one of the worlds greatest archaeological finds: the army of 7,000-plus life-sized Terra Cotta Warriors that had lain buried and forgotten for more than two millenia until rediscovered accidentally by local farmers in 1974. We also visit the sites museum, where we see a brief film about this amazing find. B,L,D

Day 9: Xian/Shanghai This morning we venture into the countryside to visit a typical farming village. After lunch at a local restaurant we fly to Shanghai, Chinas largest city and economic engine. Dinner tonight is on our own in this most cosmopolitan of Chinese cities. B,L

Day 10: Shanghai Our day begins amidst the scenic pools and walkways of 16th-century Yu Yuan Garden, one of the few remaining vestiges of old Shanghai. Our next stop is the Bund, the broad riverside embankment that ranks as Shanghais most popular attraction. After lunch we visit the Childrens Palace where adolescents learn traditional arts. Tonight we dine at a local restaurant then attend a lively acrobatic show. B,L,D

Day 11: Shanghai This morning we tour the acclaimed Shanghai Museum of ancient Chinese art and artifacts, known especially for its bronzes, ceramics, paintings, and calligraphy. Our afternoon is at leisure; we dine tonight at the hotel. B,D

Day 12: Shanghai/Yichang/Yangtze Cruising We fly this afternoon to Yichang, where we have dinner in a local restaurant before boarding our Victoria Cruises river ship. After dinner we set sail up the Yangtze. B,D

Day 13: Yangtze Cruising Three Gorges Dam Site/Xiling Gorge Prized for its haunting natural beauty, the 3,600-mile Yangtze is one of the worlds busiest and longest rivers. We tour the site of the immense Three Gorges Dam project this morning; this afternoon we transit the locks of 42-mile Xiling Gorge, with swift rapids and churning whirlpools. B,L,D

Day 14: Yangtze Cruising Small Three Gorges/Wu Gorge/Qutang Gorge Scenes from ancient Chinese scroll paintings come to life this morning as we dock in Wushan, board a small sampan, and cruise along the Daning River or Shennong Stream to the stunning Small Three Gorges. We return to the ship for lunch; this afternoon we cruise tranquil Wu Gorge, considered the most beautiful of the Three Gorges, and grand Qutang Gorge. B,L,D

Day 15: Yangtze Cruising Fengdu or Wanxian/Qutang Gorge Depending on water levels, today we visit either the ghost city of Fengdu, or the longtime trading town of Wanxian. B,L,D

Day 16: Chongqing/Guilin We disembark this morning in Chongqing, where we visit the beloved pandas at the local zoo. This afternoon we fly to Guilin, known for its ethereal landscapes and cultural riches. After checking in at the hotel, we take an informal walk with our tour director. B,L

Day 17: Guilin Scenes from ancient Chinese paintings come alive as we enjoy a half-day cruise on the scenic Li River, floating through breathtaking mountain passes, languid waters overhung with bamboo fronds, and fairy tale hills. B,L,D

Day 18: Guilin/Daxu/Hong Kong Today we visit two popular sights outside Guilin: the ancient Li River town of Daxu, with stone-paved streets, historic buildings, and a Ming Dynasty bridge; and Reed Flute Cave, whose stalactites and stalagmites offer a fascinating glimpse of the natural world. After dinner together tonight we fly to Hong Kong. B,L,D

Day 19: Hong Kong Our tour of this city that uniquely blends East and West begins with a tram ride up Victoria Peak, for truly spectacular views of Victoria Harbour and Kowloon. Then we take a sampan ride in Aberdeen Bay, where traditional fishermen live; visit the popular beach at Repulse Bay; and tour famed Stanley Market. After a special dim sum lunch, the remainder of the afternoon is at leisure. Dinner tonight is on our own in this most sophisticated city. B,L

Day 20: Hong Kong Today is at leisure to discover Hong Kong as we wish: perhaps riding the historic Star Ferry on Hong Kong harbor; shopping Nathan Roads Golden Mile; or visiting the exotic Bird Market. Tonight we toast our adventure together at a farewell dinner. B,D

Day 21: Depart for U.S. We depart for the U.S. this morning, arriving on the West Coast then connecting with our flights home. B

My exercise breakfast of champions

2009-03-30T13:20:04-04:00

Part of my exercise routine is eating a power-breakfast after working out. Here is my basic breakfast:

Fage 0% Greek Yogurt (6 oz)
Calories 120
Calories from fat 0
Carbohydrates (Sugars) 9g
Protein 20g

Flax Seeds (1 tbsp)
Calories 48
Fiber 2g
Protein 2g

Bear Naked Peak Protein Granola (1/4 cup)
Calories 140
Carbohydrates (Sugars) 6g
Fiber 2g
Protein 6g

Raspberries (1/2 cup)
Calories 64
Fiber 8g
Protein 1g

Totals
Calories - 372
Fiber - 12g
Protein - 29g

I vary the fruit every couple of days with things like mango, peaches, blueberries or other berries. Typically I buy bags of frozen fruits, so that I don't have to worry about spoilage. I also vary the granola every week or so. Bear Naked makes other varieties that are similar to Peak Protein.

The calorie count is a slight bit higher than I would like for a mini-meal, but I'm willing to live with it for breakfast to get a good start. My mid-morning and mid-afternoon snacks hover around 200 calories, which more than makes up for the 72 extra I do at breakfast.

Operation Bootcamp - Camp 5 Wrap-Up

2009-03-27T09:42:44-04:00

Today wrapped-up my 5th (month long) installment of Operation Bootcamp and I wanted to share my progress. 2 more camps before the big 4-0.

When I started camp in September, I weighed just south of 240 pounds at just over 20% bodyfat (acceptable) with a BMI of 28.9 (overweight). At the end of this camp, I weigh 193 at a bodyfat percentage of 13.5% (fitness/athlete) and a BMI of 24.8 (normal). So the total tally so far is about 47 pounds lost, 6.5+% bodyfat lost, and a BMI drop of 4.1 points. Even the Wii Fit has finally moved me from the overweight category to the normal category. There was just something demoralizing about Wii Fit portraying my Mii in such a portly fashion;)

For the PT test, I set a personal best on the Brookhaven Mile of 6:10. I was shooting for a 5:45, so my time was disappointing. But I've come to the conclusion that the Brookhaven Mile is a bit harder than the Briarcliff Mile. I'll just have to keep working harder and beat that mile too. The main thing is just continuing to improve.

It was kind of a weird camp for me. The group was made of of 15 vets and 1 noobikin, and we started out with a super strong first week. Didn't feel like a first week at all, based on intensity. It was much more like a 5th week, so I was stoked with the promise of a fruitful camp. But it turned out that many of the campers had attendance issues. There were a couple of people that I could count the number of times they made it for the whole month on one hand. For whatever reason, I have an easier time putting out a kick-ass effort when we have a larger group. There just seems to be more energy when there are more campers. That is not a critique of the instructor posse, because the were awesome just like they always are. Hopefully there will be more people who show up regularly in April and May. With it getting warmer, I think people will be less inclined to have a hard time getting out of a warm bed.

I plan on making some workout and dietary changes over my next 2 camps. For the last 3 camps, I haven't really been lifting weights much, so that's something I'm going to add back in. I'm taking my 3 days of 2 body parts each workout and splitting it into 6 days of 1 body part each. That will allow me to add some sets and weight to the plan, without making the sessions too long. I also plan on adding back in some protein shakes, and adjusting my meat intake to more chicken and fish and less beef and pork. That will be a hard one for me, because to me there is little better than a thick filet.

We have a week off between camps this time, and my plan is to mainly rest and recover. After 3 consecutive camps, I think my body needs to recharge. I don't feel like my body is breaking down, or anything like that, nor do I have any nagging injuries. It's just time for a little break. Then it will be back to work...

Why I do Operation Bootcamp - The Fat and Fit Galleries.

2009-02-27T10:37:34-04:00

I just finished up my 4th (month long) installment of Operation Bootcamp and wanted to share my progress. I've got another 3 camps before my 40th birthday, so this is just a step along the way.

When I started camp in September, I weighed around 240 pounds at just over 20% bodyfat. My first PT test mile run was 9:18 and included a stretch of walking (trying not to vomit).

I did camps in September and October (took off the holidays, but still worked out), and then January and February. At the end of this camp, I weigh 195 pounds at just under 15% bodyfat. My PT test mile run today was 5:52, with no walking or barf reflex.

To put the results into perspective, I've put together a fat and fit gallery of pics so you can see for yourself. During my camps I've went from a snug 38" waist pants to 34", and have had to ditch one belt already with a second not far behind it.

"The Fat Gallery" - Notice a commom theme? Every pic included too much food or alcohol;)
"The Fit Gallery"

Here's a side-by-side of pre and post Operation Bootcamp.

Latest Camera Gear - The full monty...

2009-02-26T13:30:25-04:00

I sold my Olympus camera and gear a little while back and have been acquiring replacements built around the Canon 5D Mark II. Here's what's in my camera bag now. Speaking of bags, I need to find a bigger camera bag. The Naneu Alpha just isn't roomy enough anymore...

Canon EOS 5D Mark II

EF 16-35mm f/2.8L II USM

EF 24-105mm f/4L IS USM

EF 50mm f/1.4 USM

EF 100-400mm f/4.5-5.6L IS USM

Canon Speedlite 430EX II Flash for Canon Digital SLR Cameras

More Bootcamp advice

2009-01-30T09:24:07-04:00

Reflecting on my third instance of Operation Bootcamp has given me some insight to share about how to get the most out of camp.

1) Come to camp every day. That seems terribly obvious, but it surprises me the number of people who miss workouts. In my 3 camps, I have never missed a workout where I was in the state of Georgia. That means working through pain, injuries and cold. There may be days where you don't have a great workout, but you should never skip. No excuses.

2) Live by "the book". Bring your book with you everywhere. Write down everything you consume (honestly). Bring your book to camp every day and have an instructor look at it. Accept the criticism/feedback and do better. The book is your conscience. It is the little voice that says "don't eat that" or "don't eat so much". Also, be sure to not forget the book on the weekends. That is when you need it the most.

3)Find your "rabbit". Whether you are in your first camp or your n-th camp, find a person to be your personal "rabbit" to chase. That is the person that you compete with, even if it is only inside of your own head. Your rabbit should be someone to chase, not that chases you. As you go through camps, you have to find tougher and tougher rabbits, but that's ok. If you follow that approach, eventually you'll be picking instructors as your rabbits. They will appreciate it, because it gives them a better workout too.

4)Take a (one) free day (vets). One of my goals this camp was to not take a free day (which vets are entitled to take). I quickly realized how stupid that was as a goal. The free day is important for two reasons, one it gives your body a much-needed rest (assuming you have been pushing as hard as you can), and two it will help you maintain your sanity. Living by the book is very difficult, not just for you, but for your loved ones. The free day is a chance to have that glass or two of wine, and the comfort foods you've been missing. Even if you went nuts and ate everything in site, remember that you would have to consume an extra 3500 calories to gain a single pound. On my worst free day, I've probably never eaten more than 1000 calories over what I should be.

5) Watch your shoes and gear. Part of the reason I think that I had joint pain in my first camp was because of having crappy shoes that weren't right for me. If your shoes are more than 3 months (of exercise) old, you need new ones. Be sure to get fitted. There are plenty of places that can put you through about 5 minutes of testing and find exactly the right shoe for you. It makes all the difference in the world. As for the rest of your gear, if it is cold, be sure to get cold gear that is comfortable and warm, and plan your layers. Focus on fit, whether it is for hot or cold gear, because poor fit can lead to chafe.

I'm sure I'll think of more things later...

Operation Bootcamp - Camp 3 Wrap-Up

2009-01-30T09:00:58-04:00

I haven't been blogging much lately, but figured I should do a post to recap my third iteration of Operation Bootcamp.

During the 2 months I was off camp for November and December I felt somewhat lost and really missed the whole experience. My workout and diet were pretty solid, except for the holidays of course, but it just isn't like being in camp.

The funny thing about my third camp is that I lost less weight than either of my first two, but I feel like I accomplished more. In camp one, I had a lot of pain in my knee and ankles, enough that it put a damper on quite a few workouts. In camp two, my knee felt better, but my ankles still plagued me. In camp three, I was joint pain free. I suppose that I can attribute that to weighing 25 pounds less than my first camp and being in better shape overall. Below is the comparison between my first camp PT test and the one we did today. One of my goals this camp was to do a sub 6-minute mile. I got close, but didn't make it. Something to motivate me for next month.

PT TEST	FIRST CAMP	THIRD CAMP
Push-ups	25	46
Sit ups	27	39
Dips	15	46
Mile Run Time	9:18	6:14

I've got 4 passes left for camp, and start again on Monday. Woohoo! My two main goals are: fab at 40 and "abs" (instead of "ab") at 40.

Back to Bootcamp

2009-01-05T10:27:46-04:00

2009 is upon us, and that means the big 4-0 is almost upon me, so I decided it was time for a fitness push. I enjoyed the 2 months of Operation Bootcamp that I did near the end of 2008, so I signed up for a 3-pack of camps. Not sure if I'm going to do January, March and May, or some other configuration of that, but the goal is to be extra fit at 40. Time to trade in "ab" for "abs".

Today was the first day of camp, which means PT test. I ended up setting a personal best in the mile run of 6:55. That would be a crap time for a serious runner, but for someone like me that isn't into running, I was pretty happy about it. After the run, the vets got to try out a new workout of 10 second intervals with sprint sets intermingled in here and there. I'm sure that tomorrow will be a day of great pain and stiffness. Hurts so good...

GT-R wins Automobile Magazine Car of the Year

2009-01-02T15:25:41-04:00

First it was Motor Trend, now it is Autombile Magazine naming the Nissan GT-R their Car of the Year.