FredMcKinnon.Com

So a couple of days ago I wrote this post about being motivated during “the dip“.  I’ve been in a serious “dip” lately with my fitness routine, eating habits, etc.  I talked to our trainer, “Eric” this morning, and he said it happens to everyone.

We were out late last night enjoying a big fall festival with the kids in Savannah – so we didn’t even get home until after 11:00 PM last night.  The 5:15 AM wakeup call for regimen is the LAST THING I wanted to deal with – especially since my supper was a bag of chips and a Diet Coke.

I dug deep and showed up this morning – after all, I did PAY for it.  It was tough … my shoulders were on fire.

The routine was called “Progression”.  You progress from a simple squat (there’s nothing so simple about it really), into a full series of exercises.  The keys to this routine were:

* don’t go to fast – take your time, rest as needed
* hold each exercise, have good form – don’t rush through the motion, but stop in each “progression”

1.  50 squats
2.  40 squats, progress into a thrust position
(ie. standing, do a squat, go into a thrust position, which is like a pushup/plank position w/o the pushup, stand up do it again)
3.  30 squats, thrust, pushup
(ie. #2, but this time, when you go to thrust position, hold for a second, do a full pushup in that position, stand up, do it again)
4.  20 squats, thrust, legs out/in (ie. like a horizontal jumping jack), pushup
(ie. squat, into thrust/plank position, spread legs out wide, legs back in, do pushup, stand up, do it again)
5.  10 squats, thrust, leg in/out, pushup, full stand/jump burpee
(ie. squats, into thrust/plank,  legs out, in, do the pushup, and complete by standing and raising hands fully over head, repeat)

I think I was the last one to finish.  I joined my comrades for a bonus lap around the Coast Guard Station.  My issues this morning were all upper body issues.  I think my legs have gotten better, as the squats weren’t killing me like they used to.  But by #3 where we were adding the full pushup, my shoulders were burning like crazy … all out hurting.  I’d take a break for a few minutes, but found no relief.

No pain?  No gain.

Hey Everybody,

I’ve gone back and forth on whether or not I should be posting “regimen training” updates here on FredMcKinnon.Com.  After all, this blog is about worship, leadership, music, faith … but wait.  This blog is called “FredMcKinnon” dot com.  So, really, it’s also a lot about ME.  (oh, how self-centered that sounds)!

Since starting the “regimen” training back in May of this year, I’ve lost 20 pounds, at least a few inches, and feel a million times better about myself.  It’s only twice a week, so I decided to post it here.  We only have 3 more sessions to go, unfortunately … and unless I “re-up” and pay the fee again for a 3rd time, I won’t be continuing … at least, with the group. I hope that things work out where I can continue with the group, I’ve invited a bunch of people to join us … wishing my friend Russ Hutto would get over here and do it with me!

Anyway – this morning was called “Hurricane Taylor” … and it was all about cardio intervals.  After are routine dynamic warmups (bunny hops, knee pulls, Russian walks, walking lunges, karaoke/tapioca sidesteps, etc.) we walked down to the beach … in the dark.  Even at 6:15 the sun was still behind hiding under the ocean.

We had four cones spread out at 25 yards each, marking a 100-yard course.  (I’m not sure they weren’t a bit closer than 25 yards).  Our routine was to walk to the first cone (25 yards), jog to the next cone (25 yards), hard jog to the 3rd cone (25 yards), and sprint to the final cone (25 yards, for a total of 100 yards).  After letting your heart rate recover (click the image above for a full-size heart rate/distance/speed image from my Garmin Forerunner 50) for 90 seconds, you sprint as hard as you can 100 yards back to the starting point.  We did this 4x.

Then we grabbed a partner and did “Tabata Sprints” … 2 cones were setup about 20 feet or so apart …
You have 20 seconds to run back and forth between the cones as many times as you can, and after the 20-second sprints you have a quick, 10-second recovery period.  You do this 8x.  The goal is to maintain your reps, or beat them.  I sagged halfway through, but was able to maintain my 3 “laps” in 20-seconds for the final rounds.  Then, it’s your partner’s turn.  It’s a 4:00 interval, and believe me, it’s tough.

My buddy Bryan over at PursuingYahweh has resumed his posts on “Fitness Fridays” … so I’m joining back in.  Today … just returned from Gnat’s Landing where I consumed an incredible bacon cheddar burger and fries.  Fitness Fridays?

Seriously, all is going well for me.  For those who are regular readers here (I love ya!), you know I committed to an outdoor regimen training program about 10 weeks ago.  I’ve lost around 15 pounds, but more importantly, I’ve lost several inches and gotten stronger.  I’m more motivated than EVER now that my lovely wife started saying “I can REALLY see your muscles and that you’re toning up” … Oh Yeah, Baby.

I have a recurring, chronic back injury where my lower, lumbar area just goes out from time to time.  I pray that God just heals that thing completely … that would be awesome, but it came back Tuesday.  We were doing something called “plyometric jumps” … you basically squat down very low, and then swing your arms and jump as high into the air as you can, and just a little forward.  We go 25-30 yards, turn around, and bring it back.  It’s hilarious – looks like a man-made, adult-frogger game.

These usually aren’t the best thing for my lower back – I totally forgot that, was feeling good, a bit competitive (my co-worker, Steve, was right beside me, jumping faster and higher than I), so I let it rip with only a few yards to go and BOOM – there she went.  I managed to finish the routine and even went back yesterday.  I have been icing it and stretching a lot.  It hurts, but it’s kinda like living by faith – you gotta press through, regardless of what you think, feel, or hear.  I managed to job about a mile this morning, then mow the lawn … that didn’t do wonders for the ole’ back, but I’m not just laying around on it, that’s for sure.

Today, I’m wearing shorts that a few months ago, were uncomfortable to button.  Now, they will fall right down without a belt.  Belt is on 2nd notch, almost the 3rd.  That’s results.  So yeah, I’m bragging here.  Who really cares?  I doubt anyone, but I’m shouting it.  I’m excited, proud, and most of all, pleased that I’m finally in obedience to God in this serious issue of my life.

God has been wrestling with me for a couple of years about my lifestyle and my health.  I’ve ignored the voice of the Holy Spirit over and over.  Finally, I said “OK”.  You could say I was a bit forced – I’d come to the place where I felt like my Spiritual walk was on a stand-still until I was obedient.  I’m thankful for a relentless God.  There’s nothing like the peace of knowing you are in obedience.  Granted, I’ve got plenty of areas where the struggle lives on daily.

How about you?  How’s your fitness?  Where are you closing your ear to that still, small voice?

Take the weekend and discuss!  See you on Sunday!

Hey Everyone,

So – I’ll still give you a “Fitness Friday” update (part of Bryan Patrick’s Fitness Fridays blog carnival) …. but I’m bringing back FreePlay Friday today as well!

Fitness Friday:
I renewed my commitment to our “Island Regimen” program here with Eric Taylor.  We just completed Week 1 of a new, 12-week session.  It’s harder because it’s nearly 85-90 degrees and 100% humidity, even though it’s only 6:00 AM.  I find it harder Read more »

Hey Gang,

I’m posting today as part of the “Fitness Fridays” blog carnival hosted over at PursuingYahweh.Net.

I FINISHED THE REGIMEN. That’s right – 8 weeks ago I jumped into what was left of the 12-week session ran by Eric Taylor here on St. Simons Island.  It was grueling and painful.  After the first regimen I could barely move for 3 days.

Yesterday was the end of the 12-week session (8 weeks for me) and though I was unable to do the “official measurements”, I know that I’ve lost around 10 pounds, definitely lost some inches, and have toned up quite a bit.  I feel better, I sleep better, and I feel better about myself personally, emotionally, and spiritually.

But it’s not over.  Eric decided to continue “Regimen” through the summer, so I’ve committed to another 12-week session.  I’ll have to miss 2 weeks in July due to the National Worship Leader Conference and a family vacation, but that’s OK . I’ve also recruited some of the guys from our church to come join in the pain.

So, that’s it … I rewarded myself yesterday by going to Chick-Fil-A and enjoying a large, peach milkshake.  I love peach ice cream, peach anything – and when I saw that flavor several weeks ago, I was bummed.  I had restraint and didn’t get it … but after working so hard, a reward was due.  And it was worth every calorie.

OK – so what’s happening with YOU?  What’s on the docket for your weekend?  Let me hear it.