A beautiful rendition of "A Whiter Shade of Pale" by Procol Harum
Tuesday, January 18, 2011
Monday, January 03, 2011
My HIIT Plan
HIIT (High-Intensity Interval Training) has been proven to increase metabolism and improve fitness. Today I started a HIIT program to help with weight loss and fitness. Here is my plan:
Week 1: three times per week
* walk at 3.6 mph for 2 minutes
* run at 7 mph for 1 minute
* 10 cycles (about 40 minutes with a 3 minute warm up and 3 minute cool-down)
Week 2: three times per week
* walk at 3.6 mph for 90 seconds
* run at 7 mph for 1 minute
* 10 cycles
Week 3: three times per week
* walk at 3.4 mph for 1 minute
* run at 7.2 mph for 1 minute
* 10 cycles
Week 4: three times per week
* walk at 3.4 mph for 1 minute
* run at 7.2 mph for 1 minute
* 12 cycles
Week 5: three times per week
* walk at 3.2 mph for 1 minute
* run at 7.4 mph for 1 minute
* 12 cycles
Week 6: three times per week
* walk at 3.2 mph for 1 minute
* run at 7.4 mph for 1 minute
* 14 cycles
Week 6: three times per week
* walk at 3.2 mph for 1 minute
* run at 7.4 mph for 1 minute
* 16 cycles
Week 7: three times per week
* walk at 3.0 mph for 1 minute
* run at 7.4 mph for 1 minute
* 18 cycles
Week 8: three times per week
* walk at 3.0 mph for 1 minute
* run at 7.4 mph for 1 minute
* 20 cycles
1/3/11: Week 1, Day 1 has been done. More updates as available.
Week 1: three times per week
* walk at 3.6 mph for 2 minutes
* run at 7 mph for 1 minute
* 10 cycles (about 40 minutes with a 3 minute warm up and 3 minute cool-down)
Week 2: three times per week
* walk at 3.6 mph for 90 seconds
* run at 7 mph for 1 minute
* 10 cycles
Week 3: three times per week
* walk at 3.4 mph for 1 minute
* run at 7.2 mph for 1 minute
* 10 cycles
Week 4: three times per week
* walk at 3.4 mph for 1 minute
* run at 7.2 mph for 1 minute
* 12 cycles
Week 5: three times per week
* walk at 3.2 mph for 1 minute
* run at 7.4 mph for 1 minute
* 12 cycles
Week 6: three times per week
* walk at 3.2 mph for 1 minute
* run at 7.4 mph for 1 minute
* 14 cycles
Week 6: three times per week
* walk at 3.2 mph for 1 minute
* run at 7.4 mph for 1 minute
* 16 cycles
Week 7: three times per week
* walk at 3.0 mph for 1 minute
* run at 7.4 mph for 1 minute
* 18 cycles
Week 8: three times per week
* walk at 3.0 mph for 1 minute
* run at 7.4 mph for 1 minute
* 20 cycles
1/3/11: Week 1, Day 1 has been done. More updates as available.
Saturday, January 01, 2011
Happy New Year! Let 2011 be the best year ever!
It has been a while since I wrote on this blog. The absence was due to many factors, not less the lack of time. Or, better yet, the lack of time management. It is my intention to manage this finite resource wisely from now on.
I write about my intention and not my resolution. I believe the latter are easy to abandon because they lack an anchor into something deeper. Resolutions are similar to goals without a vision; they lack the deep foundation needed to make them happen. I came across the concept of intentions in 2009. I encourage you to visit the Intenders website; specifically, you may want to visit The Code page for a great example of some worthy intentions.
As of today, I am going to dedicate this blog to personal reflections. I am starting a new blog dealing strictly with technology. The address is http://vgascontech.blogspot.com. Among the things I will publish there is a copy of the newsletter I publish every week for the protonic.com website.
And speaking of personal reflections. the kids and I spent part of our New Year's Eve evening at Finlay Park for the City of Columbia New Year's Eve Carnival and Fireworks. We got there a little late for the carnival portion; at $10 per person, it might have been worthwhile had we arrived earlier. The kids and I definitely enjoyed the fireworks sitting on a bench on the high end of the park. We then went home and watched two episodes of "Bones" (season 1, which we got from Netflix). And just around 11 PM both kids fell asleep on the couches. At 11:55 I woke them up and we celebrated New Year's with some healthy OJ. There were plenty of fireworks in our neighborhood. You should see the mess on the streets! I am sure it will all be cleaned up later today.
May your 2011 be filled with health, happiness and prosperity!
I write about my intention and not my resolution. I believe the latter are easy to abandon because they lack an anchor into something deeper. Resolutions are similar to goals without a vision; they lack the deep foundation needed to make them happen. I came across the concept of intentions in 2009. I encourage you to visit the Intenders website; specifically, you may want to visit The Code page for a great example of some worthy intentions.
As of today, I am going to dedicate this blog to personal reflections. I am starting a new blog dealing strictly with technology. The address is http://vgascontech.blogspot.com. Among the things I will publish there is a copy of the newsletter I publish every week for the protonic.com website.
And speaking of personal reflections. the kids and I spent part of our New Year's Eve evening at Finlay Park for the City of Columbia New Year's Eve Carnival and Fireworks. We got there a little late for the carnival portion; at $10 per person, it might have been worthwhile had we arrived earlier. The kids and I definitely enjoyed the fireworks sitting on a bench on the high end of the park. We then went home and watched two episodes of "Bones" (season 1, which we got from Netflix). And just around 11 PM both kids fell asleep on the couches. At 11:55 I woke them up and we celebrated New Year's with some healthy OJ. There were plenty of fireworks in our neighborhood. You should see the mess on the streets! I am sure it will all be cleaned up later today.
May your 2011 be filled with health, happiness and prosperity!
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