It’s better than doing the turkey trots!
Here’s a quick workout I did today before getting ready to negate the entire thing by feasting. That’s why I usually do workouts on holidays that I know will make me sore. You know, because all that food will help my recovery!
All jokes and justifications aside, I plan to enjoy Thanksgiving Day with my family, and I don’t feel guilty about indulging. I hope you enjoy the same opportunity. Have a great day, and we’ll get back to training tomorrow! – Bill
10 sets of max reps, done as fast as possible:
I used 50 pound dumbbells. My reps ranged between 20 all the way down to three!
Since beginning leadership training in grad school, I’ve studied a lot about how to become a better communicator. A few posts ago, I shared my shortcomings as a listener. Here’s a follow-up I wrote on how I’m trying to improve. I hope it can help you reflect on how you might improve this important parenting skill. As always, let us know of your tips in the comments!
Hear that? It’s me, trying not to barf on my keyboard after a visit from the guy on the left, Pukie the Clown. Scary, isn’t he? In my former life, I was a Cheetos-binging, Mountain Dew-guzzling, gym-class avoiding, Nintendo-addict. Being chubby, pasty, and getting bullied by the alpha-male jocks throughout middle school didn’t exactly endear me to sports or working out in general. Even thinking about riding my bike up my street was enough to make me break out in a cold sweat, never mind trying to eat right and get in shape. Continue reading
I recently started my second round of grad school, so that’s why my frequency on this blog has slowed down a bit. I’m adjusting to the workload, and my school just finished our NEASC accreditation, so I hope to get back to work here and on sister sites Moai Martial Arts and Good Circuits. Thanks for sticking with me and reading this blog!
It’s never too early to set a good example!
My last trip through grad school was for a teacher’s certification, and now I’m going back to be an administrator. I truthfully didn’t know what to expect from my coursework; actually, I assumed it would be all about education law and school finance. I guess wrong. My very first assignment in educational leadership was about how to become a better listener!
One year ago, at just about this time, our son was born. Here’s a little poem to honor his first birthday. Without getting into details, let’s just say we wished for and worked for him for a long time, and, even after all that, things almost didn’t work out.
But they did. And everyday I can’t help but feel like the luckiest man alive.
I hope that someday I can express to him just how much he means to us, as these words don’t even come close to doing it justice. Thanks for reading.
Griffin’s PoemFirst you were a dream,
then you were a test,
now you are a blessing
that’s better than the rest.
We used to try to smile when
we thought you wouldn’t make it.
But now that you are in our lives,
we never have to fake it.
We are proud to call you Son
after all that you’ve been through.
We love you more than anything.
Thanks for being you!
Here’s a little plyometric circuit I made up to help me get back into shape after a rocky start to the school year.
10 sets of
10 jumping squats
5 plyometric pushups
5 dumbbell presses (pick a weight that you can really fire into the air)
Do this circuit for time. I did it in about 8 minutes. I was definitely dogging it by the end, as I’m lacking muscular endurance after focusing so much on lifting weights this year.
If you’re unfamiliar with plyometrics, the idea is to train you muscles for explosiveness. This is important for all sports, for fitness, and even for survival. Continue reading
I haven’t posted on many workouts lately because I’ve been bogged down with the beginning of the school year and with a really gross and annoying cough (a story for another time!), but here’s a quick and utilitarian workout I did today to get back into the swing of things!
Mow the lawn with ankle/wrist weights and a weighted vest.
25 burpees w/pike push-ups (while still wearing the weights)
The basic gist of this exercise is to complete the normal burpee, but to add a pike push-up after the regular push-up. Here are videos of the standard burpee and a solid demo of the pike push-up. Let me know if you have questions, and I’ll try to post a video of my version soon!
I can’t resist the temptation to assign homework at the beginning of the school year! While I spend a little time getting things together for my students, watch these videos and let us know which one is your favorite. Extra credit if you share a funny dad video of your own! Enjoy!
Good fun here.
I think every dad can relate to these moments. I wish I had that HAZMAT suit!
This one’s a tad more sarcastic and a bit more irreverent. But it’s pretty poignant for me because my son’s first birthday is fast approaching! (I think I’ll be a lot more into it than these two!)
Turn on any classic rock radio in the summertime, and you’re bound to hear all the best feel-good hits. Aerosmith, AC/DC, The Rolling Stones–when these artists are on, you know it’s summer.
One throwback I heard last week–while on vacation, no less–was “Peace of Mind” by Boston. Perfect track! And because I often can’t just enjoy a moment without analyzing it, I got to thinking about some of the things buzzing in my head recently: a little negativity, distraction, and stress. Nothing a downtime can’t fix, but what about when I return to the grind?
Here’s a pretty typical daily schedule for me before my son was born:
4:00AM . . . Wake up and write a blog post, copy for a client, or grade papers.
5:30AM . . . Wake up my wife and leave for jiu-jitsu class at a friend’s dojo
6:00AM – 7:00AM . . . Train jiu-jitsu, shower, and leave for school
7:30AM-2:30PM . . . Teach high school English
11:30AM-12:00PM . . . Use lunch break to make business calls to copywriting clients
2:30PM-3:30PM . . . Faculty meeting
3:30PM-4:00PM . . . Drive to my dojo
4:00PM-4:45PM . . . Workout
5:00PM-7:00PM . . . Teach karate, shower
7:15PM-8:00PM . . . Get some “healthy” dinner from Dunkin Donuts or the gas station, drive home
8:00PM-10:00PM . . . Family time and then to bed for the night
This might seem like a lot of work and activity to some, but I bet many of you keep equally demanding schedules. I’ve slowed down some since my son was born, but, truth is, I haven’t cut back as much as I should. Instead, I’ve become more efficient in some areas, but I’ve also become a multitasker and my overall performance at work, in the gym, as a husband, and as a father have suffered.