Monthly Archives

April 2015


Leg Day!

April 23, 2015

Tomorrow morning is leg day at the gym!

This is always a special day for me at the gym because of the focus, determination, and mindset required to “win” – especially when compared to chest or back day (which are much easier by comparison).

Any compound leg exercise (e.g., squat, dead lift, lunge) is more or less engaging every muscle in the body – in a single movement. This requires complete focus at all times because all muscles need to be working together.

During a dead lift for example, the following needs to be happening simultaneously:

  • Feet consciously cemented in place
  • Knees bent, but not bent past the end of my toes
  • Butt squeezed tight
  • Abs squeezed tight
  • Shoulders pulled back by squeezing the shoulder blades together
  • (Remember to breathe)
  • Then lift!

If I forget to do just one of those things, I can get injured, simple as that.

Here’s what’s on tap for tomorrow’s leg day:

  • Barbell squat: 4 sets of 11 reps
  • Dead lift: 3 sets of 11 reps
  • Leg press: 3 sets of 11 reps
  • Leg extension: 3 sets of 11 reps
  • Leg curl: 3 sets of 11 reps
  • Back extension: 4 sets of 10 reps

Grrrr! Let’s do this.




Caffeine and Calories

April 21, 2015

Here we have, from left to right, my pre-workout, post-workout, and post-post-workout nutrition, prepped and ready to go for my morning workout.


I wouldn’t consider myself a morning person – but I have acquired a taste for the morning hours. That initial push to get myself out of bed and face the world yet another day is still a mighty effort, which is why I find sorting out breakfast the night before to be a relatively simple way to make getting up in the morning easier. All I really need to do is roll myself out of bed, stumble towards the fridge, pop it open, and unscrew the cap on my pre-workout iced coffee and steal cut oat concoction.

Ingest, then let the caffeine and calories do the rest.

As an added bonus, making breakfast the night before helps me fall to sleep easier because there’s one less to-do item bouncing around in my head.




My New Wheels: The Kona Paddy Wagon, 2015

April 20, 2015

I picked this beauty up Apr. 15th, and, well, I think I’m pretty much in love with it. Each new day I ride feels more comfortable and efficient than the day before. It almost feels too easy.

mike bike

Biking for me is more about the functional aspect than it is a hobby. My bike represents an amazing alternative to taking public transit to work – and the fact that I’m getting exercise while doing it is an added bonus.

Biking to work means that I avoid the hustle and bustle of public transit, I arrive to the office feeling energized, and at the end of the day, instead of moving from one chair to another, I’m free to enjoy my trip home.

mike bike 2

But the city isn’t the safest place to bike. At any one moment during a bike ride there are a so many different hazards coming at you – and rarely is a bike accident one where you don’t walk away with at least some skin missing.

I have my own set of skills and mindset strategies I use to make biking safer (beyond the obviously essential helmet-wearing, light-flashing methods we use) which I’ll be writing a more detailed post on within the coming weeks.