life, kids, and brazilian jiu jitsu » fitness http://johnrossmckay.com/wordpress Brazilian Jiu Jitsu, Parenting Sun, 22 Jan 2012 18:38:45 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Day 34 on the wagon http://johnrossmckay.com/wordpress/bjj/day-34-on-the-wagon/ http://johnrossmckay.com/wordpress/bjj/day-34-on-the-wagon/#comments Sun, 22 Jan 2012 18:37:58 +0000 admin http://johnrossmckay.com/wordpress/?p=2901 My Concept II rowing machine is getting a lot of use these days.  I think it is a relatively safe way to get my exercise without too much pounding.  I’ve been rowing every day and changing it up as I go with some intervals and longer sets.

I’m feeling pretty good to be honest.   I’ve lost about 5 lbs and my resting heart rate have also dropped.  My sleep seems better as well.

Chris Wellstood invited brown belt Jason Chin-Leung from Trenton in to teach our class on Friday.  It provided us with additional refinement to the techniques we have been practicing and was a cool surprise.  We worked on escape from side control and a cool sweep.  Martial Arts Planet really does provide quality instruction on a consistent basis.

]]> http://johnrossmckay.com/wordpress/bjj/day-34-on-the-wagon/feed/ 0 Meditation on day 24 http://johnrossmckay.com/wordpress/fitness/meditation-on-day-24/ http://johnrossmckay.com/wordpress/fitness/meditation-on-day-24/#comments Tue, 10 Jan 2012 22:35:43 +0000 admin http://johnrossmckay.com/wordpress/?p=2899 Wow, so far winter has not arrived in Kingston.  I thought this was supposed to be the coldest part of the year?  It is 4 degrees celcius today.  What gives?

But I digress.

A big part of mindfulness is arrived at via meditation.  Hmmm.  So I am attempting to learn to meditate.  Easy right?  Nope.  I have now been practicing for almost a week.  The idea is to calm the mind by focusing on your breath.  It is like trying to stop a run-away train with strong language.  So far it is not going well.

What IS going well is that I am on day 24 of sticking to a fitness plan.  The “Plan” is to do a minimum of 30 minutes a day of high output rowing on my Concept 2 erg.  So far I have mixed and matched 30 min,  12km, and 8x500m sessions  with intensity that leaves me just short of throwing up or falling down.  My resting heart rate has already started to drop.

The other effort involves a strategic diet strategy, namely:  EAT LESS.  That also is going well.  I am down 2.5 lbs.

Tonight I have been scheduled to work from 9pm until 4am on short notice.  Can’t sleep, so here I am writing away.  Dumb but relaxing so w/e.

 

Onward.

]]> http://johnrossmckay.com/wordpress/fitness/meditation-on-day-24/feed/ 0 2 weeks of vacation – Kingston style http://johnrossmckay.com/wordpress/bjj/2-weeks-of-vacation-kingston-style/ http://johnrossmckay.com/wordpress/bjj/2-weeks-of-vacation-kingston-style/#comments Fri, 06 Jan 2012 17:00:08 +0000 admin http://johnrossmckay.com/wordpress/?p=2893 I needed two weeks to recover from numbness in my fingers from shitty ergonomics at my workstation.  I also needed sleep.  Not one or two nights but two weeks worth.  Stomach issues are improving.  I needed the opportunity to take stock.

Today will mark 20 consecutive days that I have either rowed or run.  I am starting to feel like a fat version of the old me.  Aerobic capacity is starting to return.  My left shoulder is weak but starting to come back.  Aidan and I went to BJJ last night.  We sucked.  But damn it felt good.

So I’m older and have to be smarter to be able to continue being physical.  The rowing machine is helping…low impact :)  Low key BJJ will mean I don’t get injured.  Being mindfull will help essential ego supression so I can focus on learning.

Conclusion – I’m actually optimistic about 2012.  It will be a good year.  Day by day.  Minute by minute.  Second by second.

]]> http://johnrossmckay.com/wordpress/bjj/2-weeks-of-vacation-kingston-style/feed/ 0 Rowing, Running, Diet, Vacation http://johnrossmckay.com/wordpress/fitness/rowing-running-diet-vacation/ http://johnrossmckay.com/wordpress/fitness/rowing-running-diet-vacation/#comments Wed, 04 Jan 2012 16:16:47 +0000 admin http://johnrossmckay.com/wordpress/?p=2890 So now it is becoming a “sustained effort”.  This will be day 18.  DAY 18.  Yesterday I rowed 12k at a sustained high (for me) pace.  Now I am wondering how long it will be before I’ll start to feel like I am seeing a benefit to this “discipline”.

It is too cold to run outside.  So I’ll row.  Again.  And tomorrow if it is too cold to run I’ll row again.  I’d prefer to alternate workout types to avoid overuse injuries but I will row everyday if that’s all I can do.

This taken from  http://www.concept2.com/us/indoorrowers/benefits.asp

Benefits of Rowing

Whether you already row or are considering rowing to keep in shape, lose weight, cross-train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you.Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

  • Low-impact (easy on the knees and ankles)
  • High calorie burner (because it uses so many muscle groups)
  • Great for joint health (joints move through a wide range of motion)
  • Upper body (completes the stroke)
  • Lower body (the legs initiate the drive)
  • Works the back and abs too!
  • Superb aerobic fitness (great for cardiovascular fitness)
  • Relieves Stress (for overall health and well-being)

This is different from the rowing you may have done as a kid in a rowboat. The difference lies in the sliding seat. Your legs compress and extend with every stroke—in addition to the more obvious work being done by the back and arms.

Legs: You begin each stroke with your legs compressed and your shins vertical. You initiate the drive with the powerful muscles of your legs, and finish with your legs fully extended. Rowing promotes both strength and flexibility through this wide range of leg motion.

Arms: At the catch, your arms are outstretched; at the finish of the stroke, they have pulled the handle into your abdomen. As with the legs, this range of motion promotes both strength and flexibility.

Core: chest, back, abs: At the start of the stroke, the power of the legs is connected to the handle by means of the arms and the core muscles of the body. Then the back is more fully involved as it swings open through the middle of the stroke. Finally, the body is stabilized at the finish by the abdominal muscles.
]]> http://johnrossmckay.com/wordpress/fitness/rowing-running-diet-vacation/feed/ 0 The Wolverine Program http://johnrossmckay.com/wordpress/fitness/the-wolverine-program/ http://johnrossmckay.com/wordpress/fitness/the-wolverine-program/#comments Fri, 30 Dec 2011 20:55:27 +0000 admin http://johnrossmckay.com/wordpress/?p=2887 I’ve been trying to get back in shape.  Life kinda got in the way of fitness so now the wagon is miles in front of me and I really need to work to catch up.

This is day 13 of my attempt to get back in shape.  Days 1 through7 were baby steps.  30 minutes of rowing.  Then 2 days running.  Then a 30 minute row, then a 10k row.

Last night I rowed intervals. 8x500m with a 5 minute rest between.  It hurt but less than I thought it would.

Today a 12km row at 2:21 pace.  Very responsible approach to building up without going crazy like I usually do.  I have a serious problem with doing too much.

Tomorrow some fixed stroke rowing.  All part of the “Wolverine” rowing plan.  Complicated but not too complicated.  :)

]]> http://johnrossmckay.com/wordpress/fitness/the-wolverine-program/feed/ 0 Getting in shape for BJJ http://johnrossmckay.com/wordpress/bjj/getting-in-shape-for-bjj/ http://johnrossmckay.com/wordpress/bjj/getting-in-shape-for-bjj/#comments Sun, 11 Sep 2011 18:01:09 +0000 admin http://johnrossmckay.com/wordpress/?p=2811 Managing my whole life is a tricky business.  I always seem to have a major fire burning and while I am fighting that fire, everything else is neglected.

I really enjoy BJJ and in order to progress I need to attend class and I need to stay healthy.  I also need to free up the time required.

In any case, my broken foot, while still a bit tender, is healed.  I ran last Monday, Wednesday, Saturday, and today.  Easy runs but still a solid 40-45 minutes.  I’m back at the weights.  Pullups, deep pushups and deadlifts.  Let us see whether the marginal increase in age has brought a corresponding increase in the inner focus required to whittle myself into competition shape.

]]> http://johnrossmckay.com/wordpress/bjj/getting-in-shape-for-bjj/feed/ 0