Day 678- Open up the gate now close the gate

Yes, the curtain is coming down on another year. In year's past I always kept track of what percentage of days I worked out. Sometimes it was 80 % other years it was 75%. This year I batted a freakin 100%.In fact, I had a few days added to the normal 365 days ! I worked out 370 times this year. Yep, did 370 60 minute or more cardio workouts- Can I get an AMEN?

Okay, today is a good challenge the snow is flying not only that it is sticking. So here I go looking to wrap up the year with more workout. Auld Lang Syne !

Although the back was a little testy I blasted through with a good workout to end the year. I sure wish I was able to do more but I am somewhat content with the results. I have established another streak and am curious to see how long I can hold it. I the last 30 minute intervals of riding I have averaged at least a burn of 450 calories. This goes back to Day 675 a total 8 intervals of 30 minute time slots where at least 450 calories were burned. That is awesome!

Today I got off to a great start and burned 161 in first 10 minutes then another 161 in next 10 and by the time 30 minutes had passed I burned 470 calories. In 40 minutes I burned 620 calories. In the final 20 minutes I burned 301 calories. All total to a solid 921 calories burned in 60 minutes.

I usually get some blinding guiding insight while riding especially when the flood of endorphins come in. But today was just a steadfast focus on hitting each level to keep the pace of 15 to 16 calories burned per minute.

Although, I did have a strong desire to do a load of crunches but that vanished once I got a little twinge in my back. My belief is that I have some sort of body ache that has settled in one dopey part of my back and it just needs to pass through- AMEN!

Tomorrow we shoot for 679. Day 1 of year 2010-Also, go for the 9Th 30 minute interval of burning 450 calories or MORE!

HAPPY NEW YEAR!

Day 677- So, what is your point for writing this blog?

My point of writing this blog is allow people to understand my mind set of working out everyday. My hope is that if people follow my thoughts on a daily basis perhaps they will follow my actions that will lead them to being more healthy.

What I have discovered during this journey of working out everyday is that the body is much more resilient than I ever imagined. I realize all are different, all have certain roadblocks that prevent them from exercising everyday but maybe through reading this blog people will at least try to workout instead of just giving up hope of working out.

Maybe other people are wondering about the possibilities of working out more and what it might do for their body.As for them, I am here for a point of inspiration to work out as much as they can.

My discoveries have been endless and everyday is indeed a challenge which I love.
Stay focused and say in your heart I love to workout!

We all work hard at something. Why not workout hard during a workout.
Every second is for you and it is all FREE!

I flew today, burned in ten minute intervals 160,167,160,153,146,159 which equalled a 945 calorie burn in 60 minutes. Man, it felt sensational. It is strange though I out here pedaling like my life depends on it and people around are just riding their cardio equipment like a cool breeze is going to come along and relax them. What a contrast! Here is one person huffing and puffing while others move like they are ready to fall asleep.

Awe I love it!

Day 676- The spirit of 76

As a nice decisive chill hits the area, I am reminded of other 76 and where I was physically.
Day 76- May 8Th 2008 burned 826 calories in 60 minutes
Day 176-August 16TH 2008 burned 911 calories in 60 minutes ( 7Th straight day of burning 900 or more calories)
Day 276-November 24Th 2008 burned 979 calories in 60 minutes
Day 376-March 4TH 2009 burned 804 calories in 60 minutes( was starting to feel stronger from illness)
Day 476TH-June 12TH 2009 burned 860 calories in 60 minutes(did an extra140 calorie burn in 10 minutes)
Day 576-September 20Th 2009 burned 960 calories in 60 minutes
Day 676-December 29Th 2009 burned 930 calories in 60 minutes-
It great to burn that many(930) calories in an hour again. Last time I did burn that many calories in an hour was December 23RD when I burned 937 calories in 60 minutes then burned 767 in the next hour of riding.All on Day 670!

Today, was the first day since December 22ND 2009 when I did 1400 plus crunches and did a plank of 15 minutes or more.

Day 675- Up at the crack of dawn; not really it was still dark out

It felt great to be riding that early and feeling loose- Praise GOD! I had a very consistent pace. My 1st 10 minutes saw me burn 150 calories, my 2ND I burned 149 calories,The 3rd I burned 154 calories, 4Th 152- In effort to secure my strong pace I increased my resistance level to a 25 which is the highest on the life cycle. My plan worked because I was able to maintain the pace and finished the ride by burning 298 calories in the final 20 minutes of the 60 minute ride. All total I burned 903 calories- by 6:30 in am is stellar in my book.

Day 674- Out the door to do one more!

Sometimes we just have to gut it up one more time. Then, who knows that my be the time that determines our greatness. We never know what is around the corner. All we all have is an opportunity to find out. See, we have something in common after all!

Seek, and ye shall find!

Did only a 851 in 60 minutes however, finished with a most enjoyable and satisfying KICK!
In the last 10 minutes of the 60 minute ride I burned 151 calories. Highly unusual, normally to increase the pace is not doe at the end of the 60 minutes of riding. Within my 1st 50 minutes of the ride I was burn 14 calories per minute. In the last 10 minutes I burned 15.1 calories per minute. I felt great!

Day 673- Caught a few z's; must have needed them

With a day of rest behind me. I embark on another workout. That sounds weird. My last workout was Thursday at 6:45, which was 48 hours ago. As it is right now 6:10am.
My Thursday was full of other things that were pressing so I have not had a big-time workout in a few days.However on Wednesday I was able to ride 2 60 minute rides to compensate for my ride I did not do yesterday. The gym was closed and my life cycle in my house needs to be fixed, so I did not do a 60 minute workout yesterday.

But as they say that is ancient history now my body feels refreshed and ready to go.
I have time this morning the gym is expected to open at 7 am and I am not do in to work until 10 am. (As they say in crime solving) He did or does have a window of opportunity to commit the act.Hallelujah I got a shot at it!

Vince Lombardi once said "the will to win and the the will to excel they concur that far exceeds any event that occasions them."Which means, it is more important to have the desire to succeed than one single victory. Desire fuels the fire!

It is now time to workout!
My fire is fueled by my desire and I am ready to get after the window of opportunity.

The machine I normally ride was broke-
Rode another one in 60 burned 862 - felt great!

Day 672- Merry Christmas: here is my body of work as of this day

I have done 677 workouts in the last 672 days. That is an average of 1.0074 a day and that is the streak. Though I may not get a 60 minute cardio workout in today, where I actually burn calories for a 60 minute period of time while engaged in a cardio workout I have this body of work that equals this streak to live on!


1-July 9th 2008 did 2-day 138
day 138- fat boy! 885 total 913 in @ 174 Lbs I 'm going back 2 day!

I am so pissed ate 2 much pizza weighed in @ 181 b4 the ride! I am doing 2 a days 2 day ! whatda heck training camps in football are about 2 open. I am going back @ 1 ish and doing another 800 at least b4 I eat or drink.- 181 174 bullshoot...
Key 2 it all is I will not injure myself.Second ride burned 863 in 60 minutes.
2 b positive I did 885 all on R 22 thats pretty good!


2-Sep 17th 2008- day 208
felt a little wiped then felt great! my last 2 day was back on 7/9 when I came in after pizza @ 174 did 2 got down 2 168. Did 885 then 863= 1748 today I beat that with a 938 then 823= 1761 All in all though did about 1800 in all counting cool down cals - did plank 1:30 + 1 min + :30 I felt good I did not push to hard with that exercise. It was day 138 when i did my last 2 a day- exactly 70 days ago-

3-March 25, 2009- day 397
felt great despite having to wait for bike for 10 minutes. I had the pace!- then I went back @ 10:15 blasted out a 940 where I had a 640 @ 40 got a little sluggish and threw in a 300 for last 20 min. Still 2 a day last time I accomplished that was back in september 17 did a 938 & 823 no weights or abs 2 day did 965 & 940

4-July 27Th 2009 – day 521-
day 521- did 2 rides 834 713 175 4500 crunches 11 straight 50x20 1 express
4th time since I started the streak I did 2 rides in one day

5-December 22nd 2009- day 670
-did 2 today 937 490 in 1st 30 minutes then 767 174 no arms &abs

I think my record is in tact- I really feel if my life cycle at home was in working condition I would definitely have rode for at least an hour- It is just in my psyche to workout. I am wired that way!

Day 671- Death of a loved one during the holidays are tough

Especially this close to Christmas. May the lord commend thy soul to heaven. The streak still lives. A somber ride. As I did my third 60 minute ride in the last 16 hours I did it all with a heavy heart.

God bless the last father I had on earth. First my father, and now my father in law. We all have a timeline we know not what it is, only that at sometime it will end.

So, I conclude today as the advent of Christmas draws near- God Bless All-

Day 670- Today was a tough day

I was unable to do my workout until 3:30 pm. I was able to pedal very hard for a good amount of time I burned 640 calories in 40 minutes which is 16 calories per minute. I finished by burning a total of 937 calories in 60 minutes. That was a great effort.

When I finished with that hour of pedaling I decided I was not done for the day. As I said yesterday that I will do two rides on the day before Christmas to compensate for not riding on Christmas. However, My schedule may not dictate that sort of time tomorrow. So, I decided to do two rides of 60 minutes today.

Man, the last time I did a two a day was September 29Th day 585.

Day 669- As the snow just sits there freezing and all is white...

To all the people that were dreaming of a white Christmas your dream is only a few freezing days away. And who knows we might even get more snow.

Time for a little reflection last year on this date here is where I was in my workout process.

December 22, 2008 -8:15 am-9:15 am day 304- freezing cold! 968 good -
Rode strong on that day. Weather was still cold. I am ready to go and attack let us see if this machine is ready to go on the fritz or was that just an odd happening.

Life serves up another dish time to take a bite-

I took a good bite today! Need to go check the big number board( that is always fun!)

Here it is;

1-Day 324 Sunday January 11Th 2009=1003= special note in 2ND half did a 508! (508/495)
2-Day 399 Friday March 27 Th 2009= 1006 (508/498)
3-Day 408 Sunday April 5Th 2009 did 520 on the 1st 30 WOW! - then 1,013 (520/493)
4-Day 478 Sunday June 14Th 2009 did a 507 in 1st 30 minutes finished with a 927. (507/420)
5-Day 563 Monday September 7, 2009 did a 501 in 1st 30 minutes finished with a 958 (501/457)
6-Day 574 Friday September 18, 2009 did 502 in 1st 30 minutes finished with a 963 (502/461)
7-Day 667 Sunday December 20, 2009 did 511 in 1st 30 minutes finished with a 1008. (511/497)
8-Day 669 Tuesday December 22, 2009 did 507 in 1st 30 minutes finished with a 960.(507/453)
Excuse me, do we have any room for another 500+ calorie burn in 30 minutes? There it is the 8Th workout to reach 500 or more calories burned in 30 minutes !

The 1st 30 minutes were amazing today- I love to write down.
In the 1st 10 minutes I burned 172 calories that is an amazing blitz of burning 17.2 calories a minute. In the second 10 minutes I burned 174 calories that is faster than the 1st 10 minutes and is a burn of 17.4 calories per minute. Stop right there so, after 20 minutes I had burned 346 calories. DA, 20x 3 = 60; 346x 3 =1,038 calories burned in 60 minutes. Yes boys and girls I was on pace to burn 1,038 calories in 60 minutes which would be an awesome feat. In fact my star was rising I burned more calories in the 2ND 10 minutes than I did in the 1st 10 minutes. I was stoked I felt awesome. If I could just increase my previous 10 minute calorie burn by 1 I would have the record for 30 minutes. the record now for most calories burn in 30 minutes is now at 520.

I was not aware of the numbers needed as I started on my next 10 minutes of riding. I was also not even aware that I had burned more in the second ten minutes than in the first. Looking back now it is obvious that had I been able to burn 14 more calories in the entire half hour I would have burned 521 calories. It is funny that while you are busting it so hard while you ride you lose perception of the moment. It felt so amazing riding that hard and it was great to burn that many calories while doing it. Needles to say the second half of the ride was not as eventful as the first but I had to give it all I could in the second half hour to burn a great total of 960 calories foe the hour.

I was indeed pumped so after I rode I planked and then crunched. 1500 + crunches and an awesome 25 straight on the plank position exercise.

I think the best thing to do for not being able to ride on Christmas is to do two 60 minute rides the day before Christmas that way the streak will still be intact and it will get me ready for the day after when I ride early Saturday morning. When I complete 2 workouts on Thursday which is the day before Christmas that will be my 677TH work out in 672 days.

My chance at day 670 is less than 14 hours away-
CIGA-------------CAN I GET AN AMEN!

Day 668- Well, the bar is definitely set

When practicing CANI(constant and never ending improvement) we must focus on getting better in all things we do.As we zero in on today's workout burning 1009 calories or more in an hour is the goal. WOW, that would be a awesome ride. A typical Monday start time is set.

I wonder if the gym will be open today?

Yes, the gym was open but no I did not practice cani when it came to riding the life cycle.While I was riding the life cycle it shut off for no reason. Since I was 17 minutes mark and had burned 262 calories I was on pace to burn well over 900 calories in 60 minutes. After the machine shut down I was unable to get back to that pace. I only burned 604 calories in the next 43 minutes.I believe I could have done better had the life cycle not shut off but hey that is all part of the game it is up to me to overcome these challenges.

My workout was complete after a good 18 straight minutes in the plank position followed by 1470 crunches. Today I felt good and strong. Tomorrow we close in 670.

Day 669 is at the door step.

Day 667- "Tell them I said something do not let it end this way"

Yes, in answer to your question that is Pancho Villa the famous Mexican Revolutionary general. Lore has it that as he was dying these were his last words. That said after digging myself out I am anxious to get to the gym and get the work out done prior to work.

However, slight challenge I called the gym and there was no answer. I am on my way now to the gym-

As fate would have it, it took a few more steps to get to a place to workout. Upon my arrival at the gym I am a member of I found out it was closed. However, I was extremely determined to keep the streak arrive. So I started to think of other places I could go to workout.

The first place that popped in my mind was the local YMCA. For some reason I had a flashback to a time when there was considerable snow on the ground and a lot of businesses had not opened yet, but the YMCA in my town was open and clear of snow.

Praise the LORD! Such was the case on this day. I drove up to their parking lot saw that snow was cleared off from the parking area as well as the walk leading to their door. I said to myself so far so good and proceeded to attempt to open the door and found it unlocked. I did notice one discouraging thing in the parking lot there was only one car. I decided to keep going to the second door. It too was unlocked. As I kept walking I recalled how it once felt to be a member here and how excited I used to get just upon my facing the desk to check in.

To my happiness I found two people at the desk that were able to understand my quest and my story to not lose the streak. I found out that I was the first to arrive although they had been open since 8 am it was now 10:50 am.

I entered the gym as a guest and went to the workout area where I saw a life cycle that I had rode many years before. Then I saw the most up to date model of life cycle and got on that. I was the only person there and it was quiet and cool. I hopped on the life cycle and started pedaling at the manual level where it was set to burn 1038 calories per hour. I was able to continue at that pace. I started to get a little fatigued but continued.

It was awesome to pedal that hard that long I managed to burn the second most calories in 60 minutes that I have ever done. I burned 1,008 calories which to put into perspective was only the fourth time I had burned 1,000 or more calories in 60 minutes.( Out of 672 attempts)

Here is a look at my big number days( days in which I burned 500 or more calories in a half hour or 1,000 calories in an hour). I gets me psyched just to look at these numbers - Can I get an Amen?

Day 324 Sunday January 11Th 2009=1003= special note in 2ND half did a 508! (508/495)
Day 399 Friday March 27 Th 2009= 1006 (508/498)
Day 408 Sunday April 5Th 2009 did 520 on the 1st 30 WOW! - then 1,013 (520/493)
DAY 478 Sunday June 14Th 2009 did a 507 in 1st 30 minutes finished with a 927. (507/420)
DAY 563 Monday September 7, 2009 did a 501 in 1st 30 minutes finished with a 958 (501/457)
Day 574 Friday September 18, 2009 did 502 in 1st 30 minutes finished with a 963 (502/461)
Day 667 Sunday December 20, 2009 did 511 in 1st 30 minutes finished with a 1008. (511/497)

So on a day that looked like Pancho Villa's demise was possible turns out to be my second best day of burning calories within a sixty minute span of time. Folks, it is exciting to work out each day. As each day unfolds it is a pleasure to embrace the challenge.

Everybody shout, I love to workout!

Day 666- We all create are own world

The key to life is to get others to fit in it with perfect harmony. As time goes by I realize that the more positive harmony that is created by us to allow are ourselves to be connected with who we are and what we are the more opportunity we all have for growth mentally, physically and most important spiritually. Can I get an AMEN? Today presents a simple challenge - DO IT! Wait a minute do what? Just DO IT! Excuse me, you never said exactly what it is that you what me to do.

I know what I said and you know what you have to do, so just do it!

Gee, thanks for the advice I know what you mean I will do it.

Back to the matter at hand. Here is the situation the temp outside is 19. Praise the lord we beat yesterday. See good things are happening the weather around hear is practicing CANI!

Okay, so its warmer and snow is in the forecast- Now if its an accurate forecast - Question how do I get to the gym tomorrow? If I can not get there what would be a good workout in the house? Ah, God knows these answers it is up to me to figure them out.

Man, that was a fun ride. I started slow got strong in the middle started to get gassed @ the 40 minute mark.However, at the 40 minute mark I put on a strong burst that felt awesome. Today brought to mind the incredible feeling I get when I able to fight back. I was feeling really spent but I noticed my legs had a little something left in them.as it turns out that little something gave me a good burst and put me only 1 calorie off the pace after 50 minutes. My motto has always been in the final ten minutes its a dogfight to do whatever you can to hit the goal. Today I found myself slipping off the pace. When I hit the 55 minutes mark I should have burned 825 calories but I had only burn 817. I was 8 calories off the pace and fading fast. Then my will kicked in and I finished by raising the level of resistance to its highest and going hard to finish with a 893 burn in 60 minutes.- I practiced CANI! I beat yesterday's level of 860.

This morning I got to sleep around 1:15 I got up at 5:30 and started my ride at 7:00. Yesterday I rode at 7:00 so, I did get a full 24 hour break between rides. It makes a difference to me to get 24 hours between rides. When I get that amount of time my legs feel fresher.

Day 666 is in the books! Tomorrow snow seems imminent. I must find a way to get the workout in Day 667 hangs in the balance.

day 665- Now we play a good opponent

Today its up earlier than usual and a nice chill in the air as winter and a great challenge is around the corner. Here it comes! Merry Christmas-

Okay so it was 12 degrees and it was dark out. So what? With the strength of the good lord I did my 60 minute ride to glory and burned 860 calories in the process. I am psyched tomorrow I get up and do it again. I have now a massed 670 workouts in the last 665 days. Can I get an AMEN?

We all follow some sort of light. What it is and where it leads us is up to us to find out.

It may be cold out but there is still a fire in my belly to workout!

Day 664- We always see what want to see before we see what is really there

I suppose the same can be said about understanding. We understand what we want to understand before we truly understand. When we realize, we remove what we initially thought.
Whoa, that's a bit deep. Let's just go and workout.

Man, what a fun workout that was. Blasted extremely hard. I did burn 483 calories in the 1st 30 minutes. Had burned 640 in the first 40 minutes. That is a strong ride. Today was the most I have burned since Dec 1st. Day 648 - The feeling was awesome it was the classic "flow feeling"-
time nearing for a good challenge tomorrow- Up early to get 665 in-

I am anxious for the ride!

Day 663- A sunny cool day - I love this phrase...

Rock and roll band
Everybodys waitin
Gettin crazy
Anticipating love and music
Play, play, play, yeah, yeah, yeah, yeah !

That just gets me fired up to do something- I am sure there are sounds we all hear in our ear that gets our juices flowing. The key to motivation is reason and the key to reason is emotion. Its emotion, that causes us to sit or stand to walk or run to jog or sprint. My thoughts leads me to my words, my words lead me to my actions, my actions lead me to my behavior, my behavior begins my habits,my habits start to shape my character. Now, its my character that helps me with my decisions. When its all been decided it was my decisions that determine my DESTINY!

A challenge was laid down yesterday do you remember it?

"I set the challenge; I will burn more than 862 calories in an hour tomorrow!" That is what I said yesterday.
Well today I remembered that challenge 28 minutes into my ride. When I remembered it I got going. I had started to stagger and lose my power when that challenge hit me and I knew I was going to meet the challenge.

I finished with 890 calories burned in 60 minutes! My will was strong and despite a little drop in pace I finished with a good kick. I finished by burning 19 calories in the final minute! Can I get an AMEN? My spirits were high so I charged ahead and crunched 1,620 times and did a good 24 straight minutes in the plank position- I feel and felt awesome!

Day 662-The daylight is getting less and less each day

This is where we must be as fired up as ever because the dark is working for the sun while the sun takes a break. The sun as we all know gives us a great feeling. Between now and the 21st of December it is on a shorter work schedule. However, do not despair for one can still have excellent days ahead. A quick look back at last year's Dec15Th -Dec 21ST 's run tells me that I was very strong, my average calorie burn was well above 900 an hour. At this time last year we were hit with a good snow storm. Notice I said," good snow storm."

Remember, ATTITUDE IS EVERYTHING!

We make challenges to ourselves everyday some of us make bigger challenges than others. The workout today shouted that concept in my ear today. I realized about 30 minutes into the workout that I should have gave myself a bigger challenge. My ability to shift to the 2ND gear just was not there. I suppose a good analogy to the feeling of not having a second gear during the ride is my yourself something to eat then realizing you left out one ingredient. Today's ingredient was my challenge to myself should been greater! I should have known better that we usually get want we ask for. I have set the bar for tomorrow. My total calories burned in the hour was 862( kind of ironic since it matches the last two numbers of the number of consecutive days I have worked out). I finished my day by crunching 1400 times and planking for 21 minutes.

I set the challenge; I will burn more than 862 calories in an hour tomorrow!

Day 661- Need to get loose and get going

After a good rest almost 7 + hours I am dressed fed and ready to play. I need to be back by around 1 o'clock ish to get where I need to go today. A stronger commitment to getting out earlier would have put me in better position to reach my goal of being done with the workout earlier.

So be it - More on being in position later-

A great football coach was always fond of telling his team. "Gentleman, focus and finish."
Well, between the hour of 11:45 and 12:45 I did just that! I started my ride with a focus and I finished it. My numbers were a stark difference from yesterday. I had good power and a strong push. Day 661 is done. Put me down for a 908 calories burned in 60 minutes and a great feeling of satisfaction to go along with that.

I can not help but to be constantly amazed at the feeling I get when I hit my goal for the ride. I started by burning 312 in 1st 20 minutes and 467 in the 1st 30 minutes. I dropped down a little by having burned 610 at the 40 minute mark. I did feel great and fresh by the time I finished I had burned 908 calories. I went on to do the plank exercise for 18 minutes which again is a exercise where I hold myself up for 18 straight minutes by my elbows and balls of my feet.

About the plank and abdominal exercises in general. When I do these exercises I do them on a mat on the floor in a corner of the gym. Most of the time people get next to me and do some sort of abdominal workout. I am not crowing but, usually they do their exercise for a few minutes and go away. Very rarely do they out last me while I am holding myself in the plank position. I find that interesting that they do a few ab exercises and pack it in, while I am still in the position I was in when they arrived next to me. Hmm.

I wish all who read this get to experience that delicious rewarding feeling that I get to have everyday I workout.

Day 660- OK, so it is a little warmer!

Not really, but today's forecast is warmer than yesterday's. I have my Sunday challenge today, drive for 1 hour and 30 minutes prior to working out. This has been done for about three weeks now. He are my numbers:

December 6Th 791
November 29Th 911
November 22ND 805

Alright, we have had some good numbers however, the November 29Th was after I did not do back to back work shifts. My goal today is to stay focused and keep charging!

God bless all! Belief and focus I am working on both!

Add 832 to Sunday totals. Right from the beginning I knew what I had. I had sore legs that needed to get warmed up and I needed to stay focused. I did all that started to feel great around the 15 minute mark and was able to feel awesome throughout the ride.

So I have tied the big number, 660 Willie Mays. Man that is a load of home runs that he hit. After Mays comes Ruth 714 then Aaron 755. I suppose all these guys never thought about their numbers they just kept on hitting home runs. I go through that thought process I never really think of the numbers but I know they are there. A good analogy would be the speedometer on your car's dash board you never focus on the numbers but you are aware of your speed.

The next day will be the day Willie Mays will be passed -with the good lord willing-

Day 659- Today shapes up to be a great one!

Up early 5:25 will ride today for the 664Th time in the last 659 days. Anxious to see if I can get that early morning push. It is exciting to see when the rubber meets the road what I have for that day. I have learned that my body is somewhat unpredictable day to day. I love that aspect about the workout. Its the unpredictability that adds to the fun!

The temperature outside this morning is a balmy 26 degrees. I feel great my last five Saturday workouts have looked like this:

November 14Th- 787 calories burned
November 21st- 840 calories burned
November 28Th- 889- calories burned(no work up later)
December 5Th- 836-calories burned

So, there I go I have a good track to run on let's see where I go!

Put me down for 889! I did have a push. I started by burning 311 calories in the 1st 20 minutes. I maintained that pace all the way to a total of 462 calories burned after 30 minutes.

Now I never focus on it but for some lousy reason I sensed the wall was coming. All runners walkers workout people that I have ever read heard or seen hate the wall. What exactly is the freakin wall? Simple, its that point in time in any endeavour when your production gets lower.

Quite frankly its there but I hate to discuss it. I managed to keep a great pace by focusing very hard on maintaining the pace of 11 calories ahead of 15 calories burned per minute.

I got to 40 minute mark with 604 calories burned and then finished by burning 285 calories in the last 20 minutes- I know the WALL!

Needed to get off to work so I stretched and left.

Tomorrow we go for WILLIE MAYS-660 - Aw right- CAN I GET AN AMEN?

Day 658- This is my 180th straight day of inputting into this blog

Do you have a blog? As I think of it its more like a published journal. I believe everyone should have a workout blog. If not a blog a workout journal. There are some days that are a lot easier to add the daily activity. However, no matter what happens you have been involved in some kind of workout.

Everyone works out every day to some degree. The word or expression workout, is defined as ...
"the activity of exerting your muscles in various ways to keep fit". Well, that explains it. If you eliminate the word exerting and put in using then you have a definition of " "the activity of using your muscles in various ways.To "keep fit" is the key phrase, but if you eliminate "keep fit". You have the above definition.

Now keeping fit is totally subjective because who is to say a person is fit. I always ask, fit for what? The workout is nothing more than an evaluation of your time spent doing any physical activity. To some it my be that you walked to the refrigerator.

In my view a workout blog does several things it gives one a picture of their everyday activity, allows a reference point of what they have done in terms of muscle movement, it reports to everyone where one is at, it determines an individuals mindset on working out.

An analogy of a workout blog would be a savings plan. Everyone has one and everyone has a workout blog it is just not always published.

Today we battle the temperature right now outside these walls it is 24 degrees. Do I wear shorts? Do I go with 2 or 3 layers? Yesterday, I went with three.Yesterday my calorie burn was a lot lower than the previous days. It is interesting how when I finish my workout at the gym the ride from home to the gym always feels warm. That is regardless of the outside temperature. My legs are the key I want them to be loose and flow easy. I am psyched to see what I got today.

I have heard that Mickey Mantle used to say "I love to hit a baseball, if a day goes by and I don't get a chance to hit a baseball I feel sick inside."

Since I have started this journey I am not sure what he means about missing a day. But I know what he means about loving a certain activity.

You know, when it really comes down to it, all we can really control in this world, is our attitude and our activity.


When you want to win, you WANT to win. I felt lousy about yesterday performance.I used yesterday's performance as motivation for today. I decided that that lack of energy I had yesterday would be replaced by the amount of energy I have today. I chose to look at yesterday as a day of rest. The rest needed to inspire me to be stronger today. It worked - I came charging out of the gate and burned 324 calories in the 1st 20 minutes and 479 calories in the 1st 30 minutes. By the 40 minute mark I had burned 632 calories. i finished by burning 923 calories in 60 minutes! Yesterday I burned only 775 calories. I had burned 775 calories 48 minutes into today's ride. Can I get an AMEN?

I felt so strong after the ride that I went to do more crunches than yesterday's 1700 and more continual plank minutes than yesterday's 27 minutes.

day 657- Some days you can blast through the workout some days...

The start of the workout was sluggish but I pushed on and felt stronger. Did a measly burn of ONLY 775 calories in 60 minutes. Here is a look at my lowest calorie burns per 60 minute runs.
Notice that I have been doing this now for 22 months without a break on any day.

It is interesting how the body reacts to this continuous effort. Lowest totals by month:

Feb 08- 650
Mar 08-610
Apr 08-750
May 08 -750
Jun 08 - 793
Jul 08- 853
Aug 08- 844
Sep 08- 810
Oct 08- 865
Nov 08- 862
Dec 08- 875
Jan 09- 849
Feb 09- 450
Mar 09-590
Apr 09- 870
May 09-825
Jun 09- 750
Jul 09- 779
Aug 09- 800
Sep 09 - 750
Oct 09- 728
Nov 09- 735
Dec 09- 775

These numbers are very interesting. It seems that every month has a hiccup. It is refreshing to think that I normally bounce back from any little set back. I love to workout. I love that invigorated feeling.When the legs get loose and the heart is pounding and I just know I will hit my goal man, there is no better feeling in the WORLD - Can get an AMEN?

Day 656 -Now we play with more of a focus: 1st Snowfall

The first snow rolled into my area around 1 am this morning. With the snow brings the challenge of the workout. Ah, a new strategy. Yes, I must change my gear a little to get ready for the workout.

Usually I pack my bag with two towels and an extra shirt. I wear shorts over riding pants with two layers of clothing. Today, I need extra sneakers and probably a coat. Also, more determination to get to the gym as always I am excited for the challenge and the work out.

I was psyched to get to the gym and feel the warmth of the energy from the exercise. I embraced the sensation on breaking into a sweat while vigorously pedaling. The contrast of the coldness outside and the heat from the workout woke me up and gave me strength. A great pace at the beginning of the ride was maintained throughout the ride. The feeling of finishing with a KICK is awesome. When I finish in a totally exhausted state it is probably one of the best feelings one can get from spending an hour of total exertion.

My energy did not dissipate as I went ahead and did 24 minutes of plank exercise. Following this with 1440 crunches made me feel a total sense of accomplishment.

So, the routine was changed some what but thank GOD the energy was there. Tomorrow we hunt down day 657!

Day 655 - And it is great to be alive!

Ready to go down to the gym. Focus is the key as we attempt to beat yesterday's number of 864. Gave myself extra rest in hopes of working out harder. Temperature 41 cool degrees. Layer plan is for 2 layers! I am anxious to get a move on.

I got a good move on. I CANI ED - We all remember CANI don't we? Sure, it stands for constant and never ending improvement. In my case it asks a simple question. Can I do better than I did yesterday? Today my answer was, YES!

Yesterday I burned 864 calories in 60 minutes. Today I burned 877 calories in 60 minutes CANI!
Yesterday I did 1400 crunches. Today I did 1420 crunches- Ding Ding! Yesterday I did 17 minutes on the plank exercise. Today I did 22 minutes- CANI

Fun, isn't? I love to workout. Someone said to me. Boy, do you come to the gym every other day. I replied "nah, everyday. Like I have for the last 655 days." Everyone wants to try to workout its just that they do not always get here I guess I come to the gym every day for them!

Day 654- Felt the ole fire today!

I love that expression. The ole fire! Here are some great motivational quotes with fire.

If you are not fired with enthusiasm you will be fired with enthusiasm
I am sorry if this doesn't fire you up then your pilot light is out.
Fire yourself up so people can come and watch you burn.

I love workouts like today I felt strong and loose at its conclusion yippee!
Numbers 864- 1400 17 minutes- Yes! Felt great!

day 653-Down late up early

Operating on short rest in baseball parlance this is a 3 day rest. Most pitchers get 4 days of rest in between starts-Oh not I, I will survive. The math works this way up 6 am went down at 2:30 am not much rest a total of 3 1/2 hours. However, I will not be working out until 9ish in the am.
DAY 653 - It awaits there is a dopey show I have been watching on TV its called Man vs Food.

How about Man vs workout. I only did a 836 yesterday I need to beat that number today. Man must win:)

So let that be a lesson to ya! You need a little more that 3 1/2 hours of rest to ride 60 minutes at full speed on the life cycle! Geez to say I had little is saying a lot:)- I love the challenge!

So I got beat, I feel great. In fact, I feel better than good and better than most.

Praise the lord- Here is another one, "if you could look up, you can get up!"

Day 652- Up early to meet the challenge

First time been up this early since November 21st. Interesting, it sure feels good to awake when it is nice and quiet. The focus here and now is to get the legs moving. I did a 908 yesterday after a great start. Need to focus on a strong consistent ride today.

Gym opens in a few minutes. Then that delicious feeling of working out returns for a solid 60 minutes. I am dressed
fed
and ready to play.

Three words don't give up. I was definitely challenged today. Today was the first day since Day 638 that I did not start my workout after 8:30am. It is safe to say my body knew it. Ever notice that it is hard to slip one by your body.Your mind maybe the brains of the outfit but body is right there on the front lines. For the last 14 days my body has been given a nice rest prior to each workout. A nice includes a good 6 hours of sleep then an hour or so of wake up time.

As I said the body knows when something has been changed. The nothing wrong with a little alteration of schedule it is just that your body needs to adapt to the change.

Today's ride remind me of a classic case of the over matched versus the ready and finely tuned pro. The reason why I say that is the numbers
First 10 minutes did 144 calorie burn by the end of 20 minutes I had burned 304 calories( not bad that pace actually beats yesterday's 908 in 60) Now, At this point I saw my self standing toe to toe with 900 until the end. I really did! I hit the 30 minute mark at 448(I can live with that)
At the famous 30 minute to 45 minutes mark is where I usually know where I am at. Questions are answered have the legs gotten loose enough? Am I ready to get a big push off to keep the pace strong? I did come to realize that when I reached that 30 minute mark I was sweating like crazy and breathing pretty hard. I suppose it was my legs saying what we doing up so early?

Either way the number did not go the way I had hoped for so i gutted it up just to finish burning up 836 calories in the hour. So, I felt great after I was done and resigned to the fact that was what my body could muster today

Woodja gimme an Amen?

The next day with the GOOD LORD willing will be Day 653- I wait for that challenge

Day 651- Yesterday's number needs to be improved

My determination is steely let's see what I got!

Dem's are fighting words! It is somewhat comical I came out like a raging bull did a whopping 164 calorie burn in the first ten minutes. After the first fifteen minutes I burned a phenomenal 248 calories- TIMEOUT! That is two calories less than burning 250 calories in 15 minutes. If someone burns 250 calories in 15 minutes then Dah, they would burn 1,000 calories in an hour. I am not sure about you but to me that is mach speed. The amazing thing about my workout today was; While I was burning those calories in the first 15 minutes I was hardly sweating and did not feel as if I was breathing hard. When I hit the 30 minute mark I had slowed down to burning 481 calories. My pace continued to slow as I noticed some fatigued settling in. I pushed as hard as I could and finished by raising the resistance level for maximum effect.

My closing number was 908! My plank was good 22 minutes. Did 1700 crunches, felt strong.

Tomorrow I arise early and go after 652!

Day 650- Where was I on December 3, 2008?

Last December 3RD I was on day 285 I was 4 days from passing Brett Favre's consecutive game streak. On December 7Th I passed him! Now, I believe Favre has played in 302 straight games.

Up next for me at 650, is Willie Mays who is sitting out there with 660 home runs. In accordance to the Calendar the 660Th consecutive day would be December 13Th 2009.

I love the challenge everyday! Today my legs took awhile to get loose. I found myself right on the edge of getting to the desired pace of 15 calories burned per minute, but then I just could not get over the hump!

I wound up burning only 850 calories an hour which is awesome relative to other endeavors one may engage in. I remember about 20 years ago I went to a gym and one of their enticements to get people to join was racquetball. They sign burn 700 calories an hour by playing racquetball. GEEZ a) that was 20 years ago b) that is not a lot of calories to burn in an hour c) you can burn 900 calories an hour on a stationary bike(life cycle).
Now that I think about it heck, I was 20 years younger and I actually thought that was a good workout. I only wish I had been riding the life cycle more when I was at a younger age.

My workout finished with a good 20 minutes of plank then 1150 crunches- I felt great
We had a refreshingly nice balmy 60 degree day- OH WHATA FEELIN!

Day 649- THIS IS WHY WE PLAY THE GAME!

I am excited to get after it!

Let's GO!

I wonder what it is that gets me to try so hard to accomplish my goals I set while riding the life cycle and doing the work out?

This was a superb battle. It was intense. How intense was it? It was so intense that after I hit the 315 calorie burned mark for the rest of the ride I never burned any less than 14 calories a minute and never more than 17 calories a minute. For 39 minutes I stayed on that consistent pace. As I recall, it took a lot of effort to maintain that pedal speed. It took so much effort that when I was 53 minutes into the ride I sensed there would be no way I could maintain and burn 900 or more calories in 60 minutes while pedaling against the (22 level)level of resistance. So I decided to increase the level of resistance to 25 which is the highest level on the life cycle. By doing that I would increase the difficulty of pedaling but, I would increase the number of calories i would burn. As I raced toward the rides conclusion I knew I was going to burn 900 calories in 60 minutes. As I said it before and I will gladly say it again. What an incredibly exhilarating feeling to know you are going to hit the goal you set!

Like so many athletes have a habit of saying, I will say also-

THIS IS WHY WE PLAY THE GAME!

Day 648- When you focus on good things good things will happen

How often does that happen? Try just about every time. The challenge is to do it! What tends to happen is a thought comes into your mind with such power that you are compelled to entertain it. Once you entertain it long enough you focus on it. While you are focusing on it you could lose perspective of where you really want to be, that is focusing I what you truly want to accomplish.

Now, this may sound convoluted but trust me people get distracted and do not do what they really want for this reason. When you mind drifts away from what you want its usually for a few reasons. One distraction, two fatigue and three boredom.

The first reason people lose focus on what they really want to do is distraction. I think distraction is caused by it very definition which is

something that interferes with concentration or takes attention away from something else.

Well, that clarifies my thought, "something that interferes with concentration" one leads to the other . Simply put when you are tired as you usually are when you are fatigued your concentration is effected. Boredom, I feel is usually at its highest when you are not focused due to lack of concentration and distraction.

Now that the culprits that stand in the way of staying on task are revealed how do we deal with it?
Simple, get excited, have a strong sense that good things are going to happen -

BECAUSE WHEN YOU FOCUS ON GOOD THINGS GOOD THINGS WILL HAPPEN!

I played it smart today,my leg was a little sore so I started at a good pace not maniac. then I waited til my leg felt warmed up and strong then I let it rip! Check these numbers out
1st 10 minutes I burned 144 calories- Not bad
1st 20 minutes burned 315
1st 30 471 that is great
1st 40 624
1st 50 772 oh yeah!
In 60 minutes I did 928 -awesome -
All done on the little pedal life cycle
Since they fixed the little pedal machine that is the most I have burned in 60 minutes while riding it!
Oh what an awesome feeling. To set an ambitious goal and hitting it.

I wanted to give it my all on the plank exercise today so I did that exercise immediately after the ride. Did a good gut wrenching 25 minutes on the plank.
Did about 900 crunches then say la vee!

Day 647- As we get close to Day 650

We need to look at the virtual miles of riding since February 23, 2008. Well, boys and girls if you ride 20 miles a day for 647 straight days you will have traveled (647x 20=12,940 miles). Okay, I am on the east coast of the United States so if I set off on a 647 day sojourn where would I be if I traveled 20 miles a day further from where I started? I would have been in Sidney, Australia and 2,200 miles on my way back. Sidney, Australia is 10,777 miles from New York.

It is amazing how numbers, no matter how small at the beginning, just start adding up.
I never would have dreamed of doing a cardio vascular workout everyday for 647 days. That is 92.4 weeks. That equals 21.3 months which is 1.8 years.

Well today willbe a fun challenge especially after just completing a strong week in averaging 913 calories burned per 60 minutes of riding - Here is a break down of the week

Monday November 23RD 897 (Small Pedal )
Tuesday November 24TH 921 (Small Pedal)
Wednesday November 25TH 902 (Small Pedal)
Thursday November 26TH 955 (Big Pedal )
Friday November 27TH 921 (Small Pedal)
Saturday November 28TH 889 (Small Pedal)
Sunday November 29TH 911 ( Big Pedal)

I averaged 913.71 calories burned per hour for the week of November 23RD-29TH.
Big pedal= 933
Small pedal=906

It is now time to get after IT!

Did a good job kept up an awesome pace by burning 916 calories in an hour- Hello, woodja gimme an amen? I love reliving the ride. I know to most it must be about as boring as listening to someone else giving you a shot by shot description of their golf game. Ah, but here goes.

Felt good right from the start used the small pedal life cycle. I noticed I did not start sweating until about 12 minutes into the ride( that's unusual ) even though I had already burned about 200 calories. Remember this the previous numbers were good.I had burned about 913 calories per hour for the last week. After the first 10 minutes I burned 154. At that point I said to myself,"ok, keep the pace and you will do better than you did yesterday."So, wouldn't you know it I did exactly that. I was only off by 4 calories. I wound up burning 916 calories in the hour.

After every 10 minutes I kept trying to be at least two more calories burned ahead of the last 10 minutes. When I reached the 40 minute mark I had burned 609 calories. When I hit the 50 minute mark I had burned 765 calories. I was a good 15 calories ahead of 900 calories burned in an hour. All I had to do to break yesterday's mark of 911 was burn 146 calories in next 10 minutes. I used all the strategy I could think of to keep the pace. Twice I shifted the resistance to the highest level. By shifting the resistance to the highest level I as able to burn more calories than I was at the lower level. I knew when I shifted to a higher level I would be forced to pedal harder to keep the pace. So I did that and wound up burning enough calories to win! I love it!

After the ride I went ahead and did some crunches. In total I did 1460. I then did some grueling plank exercises I held myself in the same spot for 21 minutes.

As we march into December we are heading towards day 648- It should be an awesome way to start the month!

Day 646- Good challenge today: Early workout scheduled

Curious to see how my body reacts to working out earlier in the day. I have for the last six days worked out after 9:30 am. I excited about the opportunity. I am up early to work out so I can attend church this morning.

I had plenty of energy! Did 481 in first 30 minutes. At the 40 minute mark had 621 and stood strong and finished by doing 911 in 60 minutes. With two interesting variables one was on the big pedal life cycle and fan not on. A great fun challenge!

Day 645- Today from midnight to 8 am I slept- What?

My schedule has been modified today.Today was the first Saturday I have not had to be in work since? June 20Th.Here is a quick look at my Saturday workouts that have been different.

July 4Th went in a little later 8am- DAY 498

June 20Th worked out early no work went to a wedding.Went in at 8:30am- DAY 484

February 28Th sick day 372--still work out despite being sick.It has been 39

Saturdays in a row that I did not get up very early and work out.

Reason why I did not get up early today? Decided to sleep in had the alarm set. Alarm went off , but I opted to rest a little longer because I had the option to do so.

I am happy I am sitting here relaxing a tad before I go in for the ride. I think sleep helps to bring on congestion but that is okay I am more rested to deal with it.

My focus is beginning to sharpen - Remember I once gave someone a compliment that I used that phrase in it.I was thanking the person for motivating me. It went like this-
You motivated me and the reason why I say that is:

1- you helped me to improve my discipline
2 -you helped me to sharpen my focus
3- you helped me to strengthen my determination

What more does one need than that to win?
Needless to say I was very thankful for the effect that person had on me!

We should all look hard for ways we can be meant to feel from just relating to certain people. Everyone of us carries a certain something to one another. We are just not sure what it is.
A good practice would be to continue to search for that ingredient that we all have for each other.

Day 645 in the books that's 650 workouts in 645 days- Woodja gimme an amen?

Did a gut wrenching 889 in 60 minutes. Saw myself go from 606 at 40 minutes and maintain a decent performance the last 20 minutes. Highlighted the workout with 1900 crunches and 23 good ones! ON da plank.

Worked out a total of 2 hours and fifthteen minutes.

Day 644- The day called black friday

Steely Dan did a song called black Friday. To my knowledge BF was October 29Th 1929 when the stock market crashed and launched the great depression. Its rather strange that we go from the name of a day that is the darkest in American history to a day that represents buying things at a bargain price and is the first shopping day of the Christmas Season.

Fuhgetaboutit- Let us focus on positive things like praising God for giving us a chance to have a great workout. For helping us renew our mind with thoughts of his love towards us.

My ride today was done on the small pedal life cycle- I started strong got a little stronger, then leveled out. By the end, I was able to finish with a god kick. I wound up doing a 921 in 60.( I burned 921 calories in 60 minutes).My totals for the week- Sunday to Friday

• Sunday November 22ND 805 (Small Pedal )
• Monday November 23RD 897 (Small Pedal )
• Tuesday November 24TH 921 (Small Pedal)
• Wednesday November 25TH 902 (Small Pedal)
• Thursday November 26TH 955 (Big Pedal )
• Friday November 27TH 921 (Small Pedal)

I love doing the workouts- Did 1150 crunches and 21 very good plank minutes of course as always without a break!

Day 643- Okay! Good morning and HAPPY THANKSGIVING

The gym is open from 8-12am. I plan on arriving at 945 ish.( I must tend to the turkey 1st!)
Yesterday, I blasted out 902 in 60. The past three days I have been able to do an average 900 calories burned in an hour. (921+897+ 902=2720/3= 906). That is a good pace.

So the game is on, focus is the key to a strong performance. Last thanksgiving was November 27Th 2008 here is what I did-
I burned 928 calories on day 279 of the streak. I was just starting to do the plank exercise. I was doing it for about 3 to 8 minutes.

One thing of note, I have been sleeping more. Last night I slept from 12 to 6. For the last 3 or 4 days I have been getting about 6 hours a night. Six hours a night is definitely more than I had been averaging. I feel great! Awesome as a matter of fact.

A good strong ride today is the goal. Along with healthy eating.

We hit them hard, we knock them out and we chalk them up! Today was stupendous I got on at 945 and rode hard for the first 10 minutes I did an awesome 165. I knew I had a good shot at doing something awesome I arrived at the 20 minute mark by burning 334 calories. That is a pace of 1000+ per hour. I wound up doing 955 calories in an hour-WAHOOOOOOOOOOOOO!

Day 642- A letter to the YMCA

Today I received a notice from the local YMCA. I just had to write back!



Hi, I received your information today. At this point in time I felt very compelled to inform you that since February 23,2008 I have not missed a day of doing at least one one hour cardio vascular work out. On five days I did two workouts. As I write this I am on Day 642 of this streak. My work out has consisted of a 60 minute lifecyle ride in which I try to burn anywhere from 800 to 1000 calories per hour.

I also wanted to mention that I love to work out- So much so; That I have a blog describing my daily attitudes and accomplishments that I write EVERYDAY. At present, I have written in the blog every day for the last 165 days. I have seen a lot of people come and go to the gym I presently work out at.

I would love to get in touch with more people that workout with the same enthusiasm that I do so the word can be spread. That word is workout everyday it is awesome.

I also believe everyone should have a workout blog because it helps one to continue to enjoy the work out.

So I close by offering you a special invitation to read my blog
http://john-aseyecit.blogspot.com/2009/06/day-477-challenge.html
Please not only read pass it on- Thank You
Happy Thanksgiving

PS - Everybody shout, I love to work out!

I was so invigorated by my YMCA contact that I was not to be denied! In the las three days I have done a 921,897 and a 902 calorie burn on the life cyle. Today I burned 65 calories by raises the resistance level from 22 to 25. Twenty five is the highest level on the machine. I saw that as the only way I was going to be able to reach my goal of burning 900 calories in an hour. When I raised the level to 25 it made me pedal harder.

I am sure you can probably think of more things that feel better than busting a gut to burn 900 calories in 60 minutes than the way I did but I can't. I have said this before when engaged in this activity you lose all perspective of where you are your only thought is to hit that number. It is awesome :) Finished with 1510 crunches and 28 minutes on the plank. The plank is one of those few exercises where you can be perfectly still and sweat like crazy.

Day 641- We challenge ourselves daily it all comes down to how much

I was once exposed to a concept that said once we stretch our vision and realize are true potential we can never go back to that previous potential. Hmm, it says who you thought you could be before you cannot think of yourself as being before. That is is a powerful thought. Real simple, once you have had the thought of being the president you can no longer only hold the thought of being the vice president. If you once thought of yourself as good and realize you could be great you can never say to yourself well I never thought of myself as some who could be great.

Yes are mind is that powerful. We must always focus on what great potential we have and constantly try to achieve it!

Remained as focused and determined as I possibly could. Burned 897 calories in 60 minutes. Do not think for a second I wasn't killing myself to get to 900 calories burned in an hour! I was at 604 calories burned after 40 minutes. Only burned 293 calories in the last 20 minutes. It took me awhile to figure this out but, When you burn 897 calories in 60 minutes that means you burned 15 calories a minute for 57 minutes and only in 3 minutes did you burn 14 calories a minute. Wow that is still a heck of a workout! Had fun as usual did 1500 crunches and 24 minutes on plank-

As Patton said " God help me I truly love it!

Day 640- I am harboring my energy

My body wants to move today but first it wants to rest for a few seconds. I have rested a grand total of 26 hours since my last workout. I have been getting ready to move as one of my primary goals of the day! I have enjoyed my time here and have had a chance to just reflect on the last 30 hours or so.

My body is unwinding its been a good battle when you consider that on Friday, I workout at 11am til 1:30pm. Worked from 345pm to 1030pm. Then slept from 1230am to 530am. Worked out from 7am to 830am . Worked from 1030 to 1030 then slept from 1 to 6am then worked out from 815am to 930am then worked from 12 noon to 10pm . Then slept for 1am to 630am. I should be fresh as a daisy now!

Shall we go get Day 640! What did Cicero say "If not us, who? If not now, when?"-
Was it Cicero or Kennedy? Or both?. If not them who?


I came out with the old glint in the eye today blasted a 921 in 60. That is incredible especially when you consider yesterday calorie burn was 805 in 60 minutes. There were a few variables to today's effort. 1- had plenty of rest in between workouts 2- met up with a guy who was into the ride and that motivated me to get into a strong pace and keep it!

Did a solid 1440 crunches after riding then a good 22 minutes on the plank. Felt absolutely awesome.

I am getting motivated for the next ride and solid workout.

641 lets go already!

day 639- As we roll towards Thanksgiving Day

Today I am on a supposed time crunch. I have about 1 hour of 45 minutes separating me from my workout. I will probably start my ride at 8:30 ish am. Be done by 945 ish am - I hope!

This is a good challenge like La Mahs you know where the drivers run towards their cars and jump in!

OK, here is what happened. I left at 645. Dropped at 725. Arrived at gym 815, rode from 825 to 925, stretched left gym 940. Had breakfast at 10 am.

I am still perplexed, is it the life cycle or me? For a long time I would burn 900 calories an hour easily. Then I switched life cycles because the one I was using broke. (for the record it is still broken). From the first day that I started riding the lc with the residential pedals I noticed a drop off in the amount of calories I was able too burn per hour.

I did not pay much attention to my heart rate but I do not believe it is much different than my previous workouts.

I noticed one other thing working 12 hours and sleeping 4 1/2 hours makes for a heck of a workout challenge. I do take pride in the fact that I completed the 60 minute ride this morning.
I usually take for granted the 60 minutes today I was aware of it.

Day 638- The challenge is simple do the workout today on less rest

This morning I was up at 5:15 am - I feel good! Went to sleep at 12:45 am. Ate healthy prior to bed. Roasted vegetables and kashi. OK you can not get much more healthier than that. Oh, I did have 2 apples right after I got out of work and some apple cider with club soda.

The bible says "the sleep of the laborer is sweet." I am starting to wonder am I a world class athlete? I challenge myself everyday like a top athlete. I may not be able to run and jump like a young buck. However, I push myself to a certain level everyday. I shall investigate this further. What is a world class athlete? Do I want to be considered a world class athlete?

In a few seconds I will attempt to complete my 643rd workout in the last 638 last days. With the good LORD willing I will complete it. Yesterday, I did not get as loose as I wanted to. Today I pray to be more loose.

Thank You dear LORD for feeling more loose. I broke yesterday's mark of burning 802 calories in an hour. Today I did 840 in an hour. WGA? The ride is now a great challenge which I am proud to say I have accepted. The question is has the resistance increased of the life cycle or have I weakened somewhat? I suppose we will probably never know. Here is one thing I did I googled world class athlete and is what was found. Whole bunch that does not apply to my trend of thought.

Day 637- Sometimes you are ready for the challenge other times ...

The challenge is ready for YOU! Man, I came out with a lot of fire and just could not get things lit. A good analogy would be it was like trying to lite WET wood. My question is who WET the wood? Next time I will not use WET wood. I will prevent WET wood by keeping myself dry and fresh. Mentally as well as physically.

The world excepts no excuses, I am the writer, director and lead actor of my life story. We all make our own bed and have to lie in it. WGA?(woodja gimme an amen?)

So I burned only 803 in 60 today. No big deal I still did 1400 crunches and did 22 minutes on the plank. I will tellyou what. Sometime when you think you are in good shape lie on your stomach on the floor and lift yourself up with your elbows and balls of your feet and hold yourself there. Do it for about a minute and see how you feel. The do it for another minute then see how you feel. If you are still doing it try it for 10 minutes, 20 minutes. If you cando it for more than 50 minutes you broke my record- CONGRATULATIONS!

NO MORE WET WOOD!

Day 636- My gosh I think I will workout today!

What a novel idea! I suppose everyone loves a good yuk. As I said yesterday the goal is 855 in 60. Right now, as I write this I am practicing a visualization of myself completing the task. I can see in my mind's eye the numbers 859 being passed before I reach the 60 minute mark. I am in the process of making that mental picture clearer as the seconds and minutes build up to my effort. I believe focus and clarity of the picture one seeks is a powerful too to achieve any goal.

Some days you just nail it! Do you know what I mean?

Now you can not convince me that visualization did not help me go out there today and complete an awesome workout. I will go one step further and say that visualization helped tremendously in my effort today.

I came out today with such zest that it carried my entire workout all the way to end stretching session. How can anyone not love to workout. My start was awesome. I challenged 17 calories burned per minute for about three minutes. I was at 402 @ 25 minutes=16.08 calories burned per minute. I can not even remember the last time I was pedaling that hard.As I got to the 30 minute mark I was still blasting but I had slowed a little as evidenced by my total of calories burned. I had burned 475 calories in the 1st 30 minutes of the ride. Can I get an amen? "Woodja gimme an amen?" I just kept focusing on my visualization and thought "I am going to fly by my goal of 855 in 60". I set my sights on arriving at 60 with 900+ calories burned. I was a little disappointed that I could not maintain my 16.08 per minute pace. So I resolved to get 912 or more.I was at 827 shortly after the 54 minute mark. I knew I was on the verge of a great accomplishment. In addition, to the accomplishment it was the first time in a week I had burned 900 plus calories in 60 minutes.

Once I finished the ride I had done 916 in 60 -Hooray!!!
I was so psyched I did 1420 crunches then a strong 30 minutes of plank.

I do not know the power I will bring to tomorrow's workout but I am already working on a strong visualization of it!

Day 635- we all need a rest - WRONG!

Had a great conversation with one of the gym member today. I was asked boy, you look like you sure workout real hard. How many days a week do you workout? Five days a week? You don't workout six days a week do you? My answer was seven. I could not help but say I have worked out 635 straight days in a row. I said you do not need to rest! Why do you do it? To feel good and be healthy! The reply was you have not missed for 2 years? I said not 2 years but almost 2. I continued 730 is two years.

The question was asked again you don't rest. You don't need to rest! You see a lot of people think they know but they do not have a clue as to how working out everyday makes you feel. Do you know that while you are working out at a good pace your body releases endorphins and they are very powerful pain relievers. The pain relievers are as potent as morphine.

Like I said great conversation- more like an interview. The message is clear - I love to workout and you should too.

Today I increased my calorie burn. I was able to burn 854 calories in 60 minutes. On Tuesday my number of burned calories was 811 the day before was 797.

The crunch game was fun I did 1400 then 16 minutes on the plank exercise I had more in the tank I know I could have done more plank minutes but, I had to go somewhere-BUMMER- I hate it when I do not "leave it in the gym."

By "leave it in the gym." I mean do all you can when you can!

Day 636- I will come out charging- Break 854- Break 854 Break 854.......

Day 634-Alright, your on!

What does that mean to you? Does it get you fired up? I suppose it depends on your attitude of mind. I think attitude is everything. The dictionary describes attitude as:

manner, disposition, feeling, position, etc., with regard to a person or thing; tendency or orientation, esp. of the mind: a negative attitude; group attitudes.

See with proper attitude Alright, your on! Takes on a powerful focus. Not too long ago I saw a person get hypnotized. After all I have read and heard about the power of persuasion it was interesting to see how the person went about putting the person in a command trace. Hypnotics has a foundation of working on the person consciousness and not on the person's subconsciousness. If a person was to bring the thoughts to bear and action without first contacting one's subconsciousness a lot of strange behavior would happen. Very similar to what I and others witnessed while these individuals were in a hypnotic trance.

Well what if we were able to put ourselves in a hypnotic trance and went ahead and did some things that were helpful to our bodies like exercise and eat right. What if when we thought of sitting down we got up and did a full cardio workout?

Day 633- The clarion call to keep moving!

My body feels great although I have not had as much rest as I have had over the last few weeks. This refreshing burst of warmer weather has re energized me. This is the 3rd day in a row in which I have slept less than 6 hours a night. But, heck feeling is believing. I have also changed my diet and are strictly focusing on eating fruits, vegetables and whole grains. It feels good to in take in very little fat. Only fat is olive oil.

I am looking forward to being more powerful today in my workout.

Did not exactly tear up the pea patch on the life cycle but did have a good ab session. I was able to do 1400 crunches real fast( probably because I got upset about not riding as strong as I wanted to) and did 25 minutes on the plank exercise. As usual I felt awesome during after the workout. The more I get that awesome feeling while working out the more I wish more people would attempt to work out more! They would be amazed to learn how great they would feel if the could work out on a consistent basis.

Day 634 will soon be @ the door so I do I need to say more?

Day 632- This Sunday a different strategy

Instead of dropping off and spending 5 then workout. I will travel back, workout and leave from home. Do I really spend that much on gas to have it worth staying there? Today I will test that strategy.

So much of what we do is a strategy. It my be a well thought out plan for something to be done for a long term benefit. Some times it is just a short split second decision on how to do something. Either way there is a strategy we have for doing anything we do.

Plan
Do
Review

We are always in that process. Our minds all work that way. Amazing isn't?

Day 632- I am for you, carpe diem!! Workout time? Eight fifteen ish :)

Prefect! That plan is better! Started workout at 7:30 am ish got back to house at 9 am ish. Feel great!Did 825 in 60. After a 3 min plank and some stretching.

Here something! It usually takes me a hour and a half to start my workout from the time I leave the house on Sunday mornings. This Sunday it took me about an hour and forty five minutes. So for fifteen minutes more I can work out near home home and start my day at home. I will take that plan thank you.

I will say pushing towards that magic pace of 15 calories burned per minute is now an awesome challenge. I have been doing better when I start the workout later in the day. My numbers seem to prove that.

I still love the workout!!

Day 631-Breaking out the new championship jerseys

Oh what a feeling to win the championship. The Yankees are a unique group every year they say the same thing- That is.... Are job is to win the World Series and in the past 89 years they have delivered 27 times. Now that is a little less than (.30) one third of the time in which they have delivered. Keep in mind their close competition to that percentage is the St.Louis Cardinals and they have only won 10 championships in their history.

Winning takes on a whole dimension of life that can only be described by the people who win. Now, the exciting part about winning is you make the rules as to whether or not you are winning. Today, I feel that I am winning because I keep showing up everyday to pursue my goal of completing my daily 60 minute cardio workout.

So allow me the chance to go win again. By the way you are winning at something, it is your choice to decide what it is!

I won I did my 60 minute workout. What about you? How much exercise do you plan on getting today? We all want but are we willing to sacrifice? What price are we willing to pay? All it takes in one hour a day to help yourself out. Do you not think you are worth it? C'mon you must think good health and fitness is owed to you. It is funny I start my work out and there are a whole bunch of people around me. I finish it and there are different people around me. Why is that different people are occupying the same machines? I think it is because other people do not workout as long as I do. I noticed very few people sweat as much as I do. I also noticed most people are not there everyday like I am. People, your body and you are worth it, get on a program and challenge yourselves to stick with it

Five abilities needed to win: cape ability account ability response ability stick ability compat ability. Sounds about right!

Day 630- JR and I are now tied!

Ken Griffey Jr has hit 630 home runs in his career.My streak is now at 630 days. With the good lord willing I will pass that number tomorrow. Griffey in my opinion should have hit many more home runs. As side from Willie Mays he was by far the best fielding all time home run hitter of my day. His ability to cover the ground in the center field was unbelievable. Because he had that give up the body to catch the ball mentality he suffered through a lot of injuries that slowed him down.

I once took a photograph of him batting with Alex Rodriguez in the on deck circle and Mariano Rivera pitching. It was a classic picture because all three should wind up in the hall of fame some day. The date I took the picture was August 29Th 1999 my son's first major league baseball game. The picture was taken at Yankee Stadium.

Today is dedicated to that day some ten years ago. I excited to see that the pedal was fixed on the other life cycle. It still is not a fixed life cycle. When you consider that the ball bearing is still loose in the crank shaft and the sound is very obvious.

Regardless I blasted out to a good pace where I had burned 317 calories in the 1st 20 minutes.However, after that I was unable to find that pace again. I finished by burning 887 calories in 60 minutes. I was not slowed because I did do 620 + crunches and 25 straight minutes on the plank. I feel great and I am truly happy about my performance

Day 629- Their is no substitute for feeling good

I am determined to feel good and strong and focused today. My body seems to have reacted well to my new diet. My diet includes eating fruits,vegetables and whole grains. I have discovered an excellent snack. Apple Cider over kashi cereal, man it is awesome. Try roasted vegetables they are awesome, too. Of course, oatmeal with apple cider and cinnamon with fresh fruit is truly awesome. Wash it down with orange juice and seltzer and you are eating like a king.

The interview with the world's oldest person made it clear people just eat too much. Heck, the person who said it is 114 year's old.


Just got done showering after an awesome workout burned 912 calories in an hour while riding the life cycle. Did 650 crunches did the plank exercise for 22 minutes straight. Did 130 20 pound curls.
Had 4 vitamins: 2 proflavinol and 2 poly c . One is an antioxidant the other is time released vitamin c.
I washed it down with acai juice. Now going to have a cup of cooked oatmeal and apple cider with cinnamon and cranberries and banana. I will wash my oatmeal down with orange with calcium and seltzer. For my snacks this afternoon I plan on eating apples and drinking orange juice and seltzer.
I feel awesome after a great workout! Today was 629TH straight day of doing a 60 minute or more cardio vascular workout.

Day 628- This is the best I have felt in weeks

I have been feeling great. However, this is even better. Praise the Lord! I charged through the ride this morning maintained a 15 calories burn per minute pace for 35 minutes. Then finished strong and felt great!.

I knew I was feeling good because I did a good strong crunch session followed by a good plank. Oh what a feeling when that magic comes back. When your body is flooded with endorphins and body feels light and you are moving but not in a gravity way. Your moving in a floating way. I suppose the word is "unencumbered". Moving with little to no resistance.

Had a good rest from 12 midnight to 6:30am woke up refreshed. My time between work outs was 10:45am to 9:15am. Which equals a 22 1/2 hour break. I must have been shaking off a virus of some sort. But it feels good right now.

Tomorrow we go after Day 629. I am so pumped I feel like doing another work out right now!

Day 627- This has been an awesome journey

It is amazing since I have started this streak I realized that the shirt I had been wearing has begun to fade and has some holes in it. I imagine the the wear is more from using the dryer than my using it about 2 hours a day for the last 600 days or so. My body has changed some in size and shape. Knock on wood my sneakers have held up. Primarily because I only use them for working out.
People have come and go in the gym and there are not a lot of members if any that were there when I first started this streak. The workers have changed. The place looks different there have been some changes.

I still have the same fire to get to my workout everyday. I still love to workout. Your body is much more resilient than you realize. People give reasons for not coming to the gym and working out. People have a much different attitude about working out than I do. Diet is vital to giving you the proper energy day in and day out. No, it really is. When you do something day in and day out you really can tell the difference.

People probably think I am crazy- Be thankful for all God's strength that he gives you every day.
Just for haha on this day last year here is what I did......

November 10TH 2008
Here were my notes
day 262 - 894-167 lbs xpress 7 min planx

454/ 440 legs not as strong as I would have liked.- planks- 4 sets 3 2min 1 1min did 3 sets of 15 on 12 1/2 lbs on biceps.
ate treats corn chips 2 huge salads from restaurant bag of kettle corn seltzer.

Interesting was just starting the plank exercise. Legs could have been stronger sounds familiar.
Had started the bad habit of eating the corn chips and kettle corn. Salads good seltzer good.

Okay - I will make new history today.

Great feeling starting to get legs revved up again! Did a good 884 today. Was able to maintain that exciting 15 calorie burn per minute pace for 45 minutes! I even was only two calories burned off the pace of 15 per minute at the 50 minute mark. I had burned 748 calories after 50 minutes. Awesome. Did 300 + crunches and 8 minutes on the plank.

At the conclusion of today's workout I am only 3 days away from tying Ken Griffey Jr' s total 630 life time home runs. I remember Ken Griffey Sr when he was playing minor league baseball. I was only 14 years old and I remember sitting in old quigley stadium and hearing the announcer saying now batting the center fielder Ken Griff-ey! Now I am trying to beat his son in number of consecutive workouts- COOL!

Day 626- Preparing to have a great workout

Here is something I once heard from a great motivational speaker. He said, did you know that the most influential people in the world are at their highest moments excitement for just a few hours a day. He went on to say that people with power and financial success harness their maximum energy for just a small percentage of the day. Their enthusiasm reaches a peak and they get 80-90 percent of their most beneficial work done in those relatively small time frames.

Isn't that amazing?

Please give that some thought while I go to workout.

I felt great today blasted and had a 15 calorie per minute burning pace for 45 minutes- Finished with a surge and did 892 in 60 the most I have done since? October 23RD, when I did a 912 on Day 609 which was 17 days ago. Whew what took so long?

Back was somewhat testy but did a few crunches and 5 minutes of plank.

If you are a Yankee fan check this link out- :)

http://www.nydailynews.com/sports/baseball/yankees/2009/11/07/2009-11-07_last_trip.html

New York concrete jungle where dreams are made of..... New Yor------k

day 625- A more milder weather front has come in

Searching for the way to get an explosive sustained ride. My legs will get more rest today than they have in the last few days. I feel like a chemist and my body is the subject of the experiment. I always make note of the time I workout so here goes.


Sunday-805 - 4 1/2 hrs rest 25 hours prior to last ride - ride time 8:30am
Monday-850- 5 1/2 hrs rest 28 1/2 hours prior to last ride ride time 12 noon
Tuesday-838- 4 1/2 hrs rest 21 1/2 hours prior to last ride ride time 9:30am
Wednesday-805-4 hrs rest 24 hrs hours prior to last ride ride time 9:15am
Thursday-735- 5 1/2 hrs rest 25 1/2 hrs hours prior to last ride ride time 11am
Friday-805- 6 hrs rest 21 hr hours prior to last ride ride time 7am
Saturday- 810 4 1/2 rest hrs 24 hours prior to last ride ride time 7:15am
Sunday-802 6 hours rest hrs 28 hourd prior to last ride ride time 11:15am
　
Hmm, what can we determine from this? OK, the longest hours prior to last ride yielded the most calories burned per hour-850 on Monday. Unfortunately, the longest rest six hours was accompanied by the shortest hours prior to last ride. In this case its hard to determine the extra rest's effect on the amount of calories burned per hour.

Okay, enough statistics let us play!

Okay, back to statistics! It is what it is. It is a struggle to burn over 800 calories an hour on that particular life cycle. I started out burning 421 in the 1st 30 minutes. Then....I slowed down. I wish I knew why?

Let it be known I have felt a little sluggish in the past few days. However, today i felt much better. Who knows perhaps I need just another day to get the jets going again.

Day 624- Cool weather ; wearing Yankee championship hoodie

My legs feel better today; Age old question is it man or machine? I want to do 850 or more today and feel good. It is a spectacular feeling to go out and compete day after day. I am challenged. My resolve is strong - How strong we will find out.
Dressed
Fed
and to play!

I am unique I am not sure there are many out there that have rode the life cycle 626 times for one hour or more in the last 624 days. But I am sure there are thousands out there that have worked out for 624 days or more. If you are one of them this workout is dedicated to YOU!

If you are not then the next workout is dedicated to you. Made some progress back to when I was riding at a great pace - Actually rode for 20 minutes at 298 calories burned. Which is a pace I would love to keep. I came in at 810 in 60 minutes which is better than yesterday's 805 in 60.

Here is a nice thought I got from the folks at happier.com

"Our positive moods lead us to seek out and cultivate relationships, think more creatively, and show curiosity and interest in new activities.

My response to that is define mood? A conscious state of mind or predominant emotion. Thank you.
So what they are saying is a mood is not permanent. It is a space of time and we must use are positive moods to our advantage so we can live abundantly- Can I get an AMEN?

Man I wish I could get back to the pace I was on a few weeks ago or even Monday.heck I did an 850 on Monday. Since this week is complete and sunday starts a new week let's looka t the numbers.

• Sunday-805
• Monday-850
• Tuesday-838
• Wednesday-805
• Thursday-735
• Friday-805
• Saturday- 810

So the math says about an 800 average per day- OUCH!

Day 623- I want more energy!

Legs have been heavy- Here is hoping they will be lighter after much rest and good healthy food!
Today is the parade in NYC "down the canyon of heroes"! http://www.wtnh.com/dpp/sports/mlb/ny_yankees/sports_wtnh_ny_celebration_day_for_yankees_fans_200911060553


I got a little more did 805 in 60. I am determined to eat more heart healthy.
Yesterday I ate- apples, cucumbers, carrots,hot peppers,a table spoon of olive oil,pinch of salt, baked potatoes, oatmeal, blue berries, cinnamon and kashi cereal.

Day 622- The Yankees are WORLD CHAMPIONS AGAIN!

Somewhere a little before midnight last night the Yankees won there 27TH championship. Excuse me but cannot help but repeating that. The Yankees are prime example of winning.

You see from the top on down they are totally and unequivocally determined to win. How else can you explain all the winning they have done? Many people believe that all the Yankees do to win is just buy the best players. The cite that the reason can get the best players is because they have the most money. I see their point. I also see where asking a few questions may all the that point to become dull. The fact that the Yankees get some of the best players because they have the most money to get those players is true. However, with all due respect the resources the Yankees you have to be aware of how they acquired the money.

All Yankee fans know that the tradition of winning is steep. Very early in the franchise history did the winning start. Otherwise how can you account for all the championships.

Oddly enough it was another team's lack of vision which gave the Yankees its first towards greatness. The Yankees were very similar to all the other teams until they acquired one player. This was on another team and had helped that team win 3 World Series. However, in a bizarre twist of fate the owner of the team this player was on decided to sell his star player to the Yankees.

As they say the rest is history the Player was none other than Babe Ruth perhaps the greatest baseball player of all-time. The team that sold Babe Ruth to the Yankees was the Boston Red Sox.

Once the Babe landed in New York the Yankees took off.

So hat's off to great franchise in the history of sport.


My work out today was in a word - sluggish - Did my lowest 60 minute total to date.Did about 10 minutes of crunches and 20 minutes of plank.

Well tommorrow I pray for more strength!

Day 621- The day of a crowning achievement!

The Yankee regular season began 212 days ago.Today, the Yankees are praying that today is the last day they will play baseball in the 2009 season. With the season ending today the # 27 will have increased meaning! 27! That's the number!

All Yankee fans know what the number 27 represents - Despite it representing the day of the month I was born . Twenty seven means more than that on November 4TH 2009. I pray for the outcome to be in the favor of the Yankees. The outcome will result in the Yankees being crowned the World Champions for the 27TH time in their illustrious history

I had an awesome couple of hours today in which I was engaged in excercise. I am still amazed at the amount of calories I am burning per hour while riding the life cycle. I am determined to get back to high burn per hour. I am getting stronger on the plank excercise I did 32 minutes today on that. I also did 2000+ crunches.

Tomorrow will be the 622ND day - And from my mouth to God's ears # 27.

Day 620- I wanted to do more but I did enough for today!

My management of time today could have been better. I did 60 minutes and felt great. I managed to burn 464 calories in the first 31 minutes which is great! My last 29 minutes were not to my liking,but was effort was all there. In the past 620 days I have actually done 622 60 or more rides on the lifecycle. There were 3 days that I did 60 minute walks on a treadmill. The dates for those were March 23RD 2008( day 30), August 21ST & 22ND 2008 (Days 181 & 182). Huh, that was a long time ago if you consider 620-30 = 590 days ago a long time- Laugh out loud good and hearty-LOLGAH- Or ( 620-181) 439-438 DAYS- a long time. Either way the thought is I am pretty much an authority on riding the lifecycle. Just as anyone else out there who has brushed their teeth for the last 620 days is on brushing their teeth!. LOLGAH!

I am excited for what is in store for the next 24 hours.

Day 619- We flipped the calendar and the coolness of fall has set in

Along with the coolness of fall we have abided by the clock. The clocks have been set back an hour. As we all know that means the darkness comes a little earlier. However, be careful out there while people are still moving about in the dark a little more. Life will throw people at you with some on the old clock on the streets after dark.

Had an awesome workout did a strong - 850 calorie burn in 60 minutes. Went to crunch city where I did 2200+ crunches felt awesome. Planked for 22 minutes. Great stretch -DONE

Dwelled on the motto what if pain was not an option? So I did a pain free workout- Ah life IS grand :)

Day 618- Now, November!

I remember being excited and trying to think of motivating punch lines and one of the ones was A NOVEMBER TO REMEMBER- Now that October is behind us it time to briefly look back and study the four squares of the month. I once read that it was a gentleman named William Danforth who came up with the four squares concept and he is also the man who found the Farina Company and their motto was checkerboard squares which stood for the four squares of someone life. Which are a person Physical,mental,social and spiritual well being. When you take time to think about pretty much sums up where a person is in life.

So how are you physically?

How are you mentally?

Socially ?

Spiritually?

Being on an even keel in all four of these areas allows one to feel in harmony in their life.

Time to challenge myself for a November to remember!

Happiness is feeling great after an awesome workout. I feel much like a football coach would feel about his team if they performed less but were giving maximum effort. I am there I give my effort to the guy they call the max!

Onto - 619

Day 617- Happy Halloween

Seems like the weather will be good for the trick or treaters. The big focus right now is a great workout. Up early ( 5:25 am ) after going down @ 1 am. I can not quite put my finger on the reason why my number of calories I have been burning in my 60 minute rides has been lower than in the past. My legs feel good. I pedal hard. I focus on keeping a good pace. I have a strong desire to get and keep the 15 calorie burn per minute pace. It just seems peculiar to not hit my goal, especially since I had such a long run of doing so.

Maybe it is just a mild streak on am on?

Tonight is game 3 of the 2009 World Series. The Yankees are visiting the Phillies for the first of three games that are set to begin in Philadelphia. Other than the subway series where the Yankees played their cross town rival the Mets this is I believe any teams have traveled to play each other. The two teams are only a 2 hour drive from each other. Only one state separates the two that is New Jersey.

The game is scheduled to be played while the east coast is during the height of the trick or treaters evening. I can only remember one World Series game being played on Halloween.

Jeter hit a walk-off home run in the 10th inning after an improbable Yankees comeback with two outs in the ninth that night, sinking the D-backs in Game 4 of the 2001 World Series.

Here is to the sequel being just as good as the first!

GO YANKS!


Being in the spirit of the day, I decided to see if I would get a trick or a treat. The gym I workout in is equipped better than the other gyms I have been to. However, my workout is very simple. It is cardio,abs,arms and stretch. As for my cardio, their equipment falls short for a couple reasons. One, they do not have enough of the machines I care to use. Two the ones they do have are not maintained. Which leads me to my trick or treat game. This morning once I arrived at the gym I was reminded by the idea of trying one of the other lifecycles that are in the gym. This lifecycle is not well maintained but, believe it or not was recently fixed. This lifecycle is located in the area of the gym which receives little ventilation. Which could pose a challenge for anyone that is not aware of the situation. I purpose of choosing this lifecycle despite it being poorly maintained and is placed in a poorly ventilated area was to see if I could pedal harder longer. Which would result in a more fun workout.

Within the 1st 23 minutes I blazing along at a pace I had not been on in a long time! Then I hit a wall which is normal if the pace you are on is way faster than you usually are on. But prior to hitting the wall I was burning OVER 16 CALORIES A MINUTE! I felt great and was fighting to maintain the pace. I started to lose the power around the 30 minute mark. By the 40 minute mark I was barely doing 15 burned calories per minute. I wound up burning 880 calories in 60 minutes which is way better than I had been doing.

Plan,do and review.Plan was good, did most of my plan. Review pedaling was easier, the machine had less resistance than other machine. However, there is a broken ball bearing on that lifecycle. The only trick was the ventilation I got so soaked with perspiration that I had to take off my sweatshirt to continue the ride. The treat was an awesome feeling during and after the ride.

So I guess I happy hallo weened myself- Do not eat too much candy! Have fruit its just as sweet.