Temporary Setback

Due to a personal matter, I am having to put everything on hold. I will probably have to start over with my HEAT training once this gets resolved.

Week 1 - Day 7

I know it took me more than 7 days due to some personal business and the Holidays, but I MADE IT THROUGH WEEK 1!!

I think the object of toady was to show you that even though you made it through week 1, that you're still weak!! (Not Really...) my AHR when I finished was 168.

The shortened break between stations really was a kicker. Not to mention I was taking :30 breaks between rounds instead of the prescribed :15 since day 1. So in doing the :15 rests made the workout much more intense. I doubt I would have been so objective if I had started that way and burned out on the first day. One thing I know for sure is that I am in a better place physically than I was when I started.

We begin Week 2 tomorrow, which is more strength oriented. 1 down, 11 to go!

"Just keep swimming, just keep swimming, swimming..."

To add, I'm glad I found this program. It's dynamic and interesting. I have tried to do other programs for weight and physical training, but it all seemed so boring and repetitious. If you are at all interested in better health and fitness, or even a seasoned veteran, please check out this program. Click on the H.E.A.T. Program link on the right side of the page. It may be for you, too.

JKD Training Session with Sifu Tom and Amy

I had to go to Minot yesterday for some personal business and before we came home I stopped by Tom and Amy's place just for a quick meet and greet, which turned into a training session. I was VERY thankful. Tom pointed out my inaccurate On-Guard and corrected it, and gave me some instruction I just couldn't get from the videos. Tom and Amy both also gave me more insight on many things not just JKD, but physical fitness and nutrition. It's great to be acquainted with people with great minds and philosophies.

I want to personally thank them again for allowing me "into the fold" (ie:"Keep the numbers low, and the quality high.") and I look forward to more face to face training.

Week 1 - Day 6

I could tell what a day off can do in a program like this. I definitely wasn't as ready for the workout as I was in day 5, but with a little extra stretching, I made it through. The shoulder did the same as list time, it started to flair a bit, but the 3rd circuit, I didn't really notice.

I did have another issue that I have had in the past. My right hip started to bother me. Several years ago I had to have my hips adjusted because they were causing my right leg to be about 1/2 inch shorter that the other. We believe it's because of the weight and configuration of the equipment I carry on my duty belt for work (the right side is heaver than the other due to hardware). Looks like I'll have to set up some visits to the Chiropractor again.

The other thing I think I will experience today is a lack of hunger. I didn't work out yesterday, and all I wanted to do is eat and snack. Yes, there were tins of homemade fudge, 2 freshly made pumpkin pies I had made, and a glazed ham in the oven, but just the desire to eat was present all day. Since I started H.E.A.T., I noticed my appetite had diminished, to the point on Day 5, I had to remind myself to eat because I simply didn't feel hungry.

Christmas Day

I chose not to work out today to be with family and celebrate the day. I will return with Week 1 - Day 6 tomorrow.

Merry Christmas!

"Real living is living for others." - B.L.

A Merry Christmas from Me

I thought I'd share this one. I hope you don't mind Mick. Merry Christmas to all, no matter how or what you celebrate this time of year.

Week 1 - Day 5

An injury from earlier this summer reared it's ugly head during today's workout. Not enough to stop me, but enough to make things uncomfortable for a while. Thankfully, the discomfort disappeared during the 3rd circuit, after the Lateral Raises.

What happed was I slipped on a wet staircase in late July. When I fell, it was strait down onto my bum, but I took the brunt of the weight to my bent left arm and shoulder. It's the kind of thing where after it happens, you look around to see if anybody saw, then you realize you may have actually hurt something. At first, I thought I might have broken my arm, but after a check, it was intact, and no dis-located shoulder. But, I knew that my arm and shoulder were going to hurt for a very long time.

I was afraid that when I started this program, that injury was going to be the one that bothered me the most, but would be re-rehabilitated by the activity. It didn't even come to my mind until today when I started to get some discomfort in my left shoulder early on. I worked through it, hoping that if I kept it stretched and loose, it'd work itself out, and it did.

The moral of this story is... better stretching of my left arm and shoulder is now in affect. I think that's why I haven't felt it till today. My stretching ritual wasn't what I normally do because I spent a little more time on my lower than I did my upper. Noted and assimilated!!

Notes on Nutrition

I'm probably about to make Amy cringe, but I just wanted to share my current nutrition plan. I'm trying to make it as simple as possible. Most of this is designed to be around stuff that's easy to make because, simply, cooking takes too much time.

1 Multivitamin

1 Bottle of Joint Juice (to ward off my DJD in my Left knee - works wonders!!)

2 Mulit-grain waffles with some lite syrup,

2 Turkey sausages, and a glass of 2% milk

1 Boca Burger with a whole wheat bun and a touch of mustard and ketchup

About a 1/2 cup of stick pretzels

1 Can of V8 Fusion (my version of fruit and vegetables)

A chicken patty, about the size of a deck of cards

1 or 2 bowls of oatmeal (flavored)

If I can, 60 - 80oz of water

These are foods I can eat every day and not get tired of it. Only take a few minutes to prepare.

We are currently on a schedule which doesn't allow us to sit at dinner together, but when we do, my wife usually prepares a pretty healthy meal of some pasta, or lean meats, and veggies.

Additionally, I am trying to completely eliminate any fast food and sodas. If I need something, I try to hit a deli or Subway. Had a Chicken Breast salad there the other day with spinach leaves, cucumbers and a little shredded cheese and a touch of ranch dressing. It was fantastic.

Week 1 - Day 4

Tom, you will have to let me know if it's designed to work this way, but by the time I hit the 3rd circuit, I was ready for it! I struggled in a few places, but it was like the last 3 days were all training up for this day. I seemed to have more strength and endurance. I was surprised that when I was done, I felt really good!

I still hate that ball!!!

Week 1 - Day 3

"A goal is not always meant to be reached, it often serves simply as something to aim at." - Bruce Lee

I felt really sore and kinda weak this morning due to a bad night of, or lack of, sleep. Plus I started earlier today because my wife had to have the truck to go to work today.

The 20min cardio seemed a but rough this morning. I couldn't get my heart rate up tp where I wanted it till I was about 5 minutes in to it. Finally, I finished with a 129 average AHR.

The weights started rough, but I felt pretty good after the first circuit. The start of the second all of the sudden was like "OMG!!! Where did my strength go???" I almost went to muscle failure on the Squat, Curl Press - and that's the first exercise!! I pushed through all 3 rounds though.

I did notice that the Lateral Raises were better and stronger today. Made it through both circuits and only fought with the last round.

Still very awkward with the ball and the Leg Curls. The kneeling push-ups were better today. seemed harder to complete the rounds during the first circuit, but I finished the 2nd pretty strong, but still not ready for the Military Push-Up for all 6 rounds.

I can remember the day when I could do 60-70 push-ups in 2 minutes, and be upset that I didn't do more. I've got a long way to go.

Tomorrow, the dreaded added 3rd circuit.

Week 1 - Day 2

I think Tom Harvey said in the forum that the hardest part was getting started... I have to disagree... the hardest part is doing it again after the first one because you are SORE!!!!

JK Tom, I wasn't too sore, but it did make day 2 a bit difficult.

As for the workout, I started on the bike and went the entire 20 minutes with an AHR averaging about 132, up in the 70% range. I think I liked the machine from yesterday better because, honestly, the seat on the bike really hurt my bum!!

I made it through both circuits. I did struggle with the Lateral Raises again, I really had to limit the reps during the 2nd circuit, but I completed the 3x-30 each time. I guess the next issue I had again was with the ball and the Leg Curls. It seems like a balance thing, I use more accessory muscles just trying to keep my feet on it and tracking strait. I think on my last few rounds in the 2nd circuit, I got my feet in the right place and made it more controllable.

I started at 80# on the Standing Wide Row in the 1st circuit, but it seemed too easy, so I went up to 90# in the 2nd circuit. Still a bit easy, so perhaps tomorrow I'll start with the 90# and move to 100# in the 2nd circuit.

Again substituting Kneeling Push-Ups for the Standing Press, I tried doing a Military Push-Up in the last of the 3 rounds... needless to say, I got through about 15 seconds of it and was at muscle failure. Did the same the 2nd circuit, same result. I'll know I'm progressing when I can do the Military Push-Up and last each 30 second round.

I won't talk much about nutrition, because my plan is to eat less, more often, and eat better rather than force my body to sustain fast food garbage I've been enduring for the last several years now. Unfortunately in my job, it consists of a lot of sitting and driving, so going by those golden arches is hard to do sometimes... but I'm learning that I can do better if I just stay smart about it.

Hot shower, here I come!!

HEAT Program Week 1 - Day 1

Here I am. 5'9" 242lbs, and a 38 inch waist - horribly out of shape. I started my 12 week HEAT Program today. Here's how it went:

#1. I discovered that KISS makes for awesome workout music!!

#2. I started out on a seated elliptical machine, like a bike, but the pedals were in front instead of under the seat. Being that I am a beginner, and VERY out of shape, I decided to do two 10 minute rides with only a short bathroom break in between. The ride seemed a bit easy, however when it was done my heart rate averaged 130, which is about 70% AHR.

#3. After the ride, I moved to the weights. My first exercise was the Squat, Curl Press. I figured I'd start easy with 15# and 3 reps of 30 second intervals. I concentrated more on the time than the amount of reps during the time, but I was getting about 5 or 6.

#4. Next was the Lateral Raise. Knowing I'd be weak at this, I used 10#, again 3 - 30 second intervals. I almost reached muscle failure by the 3rd circuit.

#5. I moved to the Leg Curl. I found this one to be most difficult because it seemed I was fighting with the ball to keep it under my legs, than getting any real effect. I think i just have to get used to the motion. I did the same 3-30 interval. I might ad that between same station exercises, I was resting for 30 seconds. the program recommends 45 seconds when switching station, but I was a bit slower, so I could find the right equipment, and then checking to make sure I do the exercise correctly.

#6. Moving on to the Reverse Crunch, again I had difficulty with the ball. Seemed like I was using more muscular effort trying to keep it between my feet.

#7. Next was the Standing Wide Row. the machine I used seemed like the pullys were making the effort easier, as I had to increase the weight from 70# to 90# to get anything out of it. I don't believe I was doing this one correctly because I did have to lean backwards slightly to get the motion started.

#8 Next was a Standing Press, and since I could not find a machine that i believed would duplicate the exercise correctly, I decided to do kneeling push-ups instead. Was able to get 14 or 15 reps in each 30 second round. Not bad I guess, but not a "real" push up, either.

This completed my HEAT Training for the day. I did a bit of a warm down by working on some JKD footwork and a few strait-lead strikes, practicing the 1-2-3 technique.

It's 20 minute cardio, then 2x the entire circuit tomorrow Don't know if I will make it through, but I'm gonna do my best.

So it begins.

After a very long time of a sedentary lifestyle, and realizing that my mortality was at stake, I decided it was time to put aside stressors and factors that were diminishing my ability to be a good man, friend, husband, father, and servant of the Lord. I needed a focal point and my desire was to find it in personal fitness, and the martial arts. Being a Retired Soldier and a Law Enforcement Officer, I am no stranger to physical fitness, but my experience with Martial Arts was limited to practicing with a friend, years ago who began studying Hsing I. I never quite got into it then. We had a little self defense training in the Law Enforcement Academy, but by far not enough in my opinion. While stationed in Egypt in 1994, I took an interest in Bruce Lee. I had never seen any of his movies or read anything about him until I checked out "Dragon: The Bruce Lee Story" which started my interest in Jeet Kune Do, although I never pursued it at that time, I was intrigued by his passion for "being without form".

Many life changes have occured since then. Job changes, my Mother's death, divorce, re-married, a son with Asberger's Syndrome , the death of my Father, and injuries to my left foot and left knee, and extended family pressures, led me into a depressive state and a sedentary lifestyle. My weight increased, my ability to see the world and people as interesting was diminished. I still had an interest in Jeet Kune Do and had purchased a copy of "The Tao of Jeet Kune Do", and a couple of other Bruce Lee books on the style. Then came what appeared to be a mistake by most, but a decision my wife an I made together, which has started us on a new lease in life... we moved to North Dakota.

It began rough. We moved in the beginning of February 2010. The area we moved to was saturated with oilfield workers. Many jobs up for grabs, but no where to live (lucky, we moved with my Law Enforcement job intact). Too many people, not enough housing. We lived in a small fishing cabin near a lake for 6 months. Beautiful accommodations, but not designed for an extended stay for 2 adults, at one point - 2 children (ages 9 and 16) and 2 dogs. In August, the 16 year old went back to live with his mother, and soon we stumbled across an apartment in town with a reasonable rent price, unlike the outrageous prices most landlords were seeking - but we had to give up our 2 beloved dogs. With the exception of losing our dogs, things were beginning to look up for the first time in several years.

Our son now has received great assistance from his Doctor, Therapist, and Teachers (better than we received in Phoenix) to where he is becoming academically sound, and socially aware. We placed him in a local Tae Kwon Do class in October to help him with his confidence, social issues, and to give him something that would be his. He has absolutely loved the classes, became sort of a peer leader, and is about to receive his Yellow Belt. This led me back to thoughts of Jeet Kune Do. Knowing that Bruce wanted to "keep the numbers low, and the quality high," I began to wonder if any instruction was available, in person or via video. My research initially led me to Sifu Jerry Poteet, one of Bruce Lee's original students. I wanted to learn "real" ie: Jun Fan Jeet Kune Do (Bruce Lee's Jeet Kune Do), not someone's modernization of the art Bruce created. Knowing that I would never be able to have person to person instruction by Jerry, I sought instructors that were close to my area. That is when I found Sifu Tom Harvey. A 3th Generation Jun Fan Jeet Kune Do Instructor (via Sifu Ted Wong (Bruce Lee's last private student) and Sifu Mike Rutter) just a one and a half hours drive away with his own hands-on, and on-line instruction, and he's also a Fitness Expert.

This blog will be my record of my JKD and H.E.A.T. (Harvey Extreme Athletic Training) programs. I welcome you all to check this out on a regular basis, and appropriate comments are welcome. The majority of this at first will be my progress in the 12 week Level 1 HEAT Program which I started today.