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90 day Natural Fitness Challenge: days 9 & 10 This is hard sometimes!

So I’m 10 days into my 90 straight days of exercise and it’s been pretty damn hard the last couple days to stay motivated…

WORK


I realized today that like most people my work is physically draining and exhausting and feels like…yup…EXERCISE!

But you know what?  It ISN’T!  It’s just physically demanding and sometimes horrible and a physical & mental drain.  But is IS NOT in anyway shape or form exercise.

So when I get home “I’m beat” and hungry and I feel like I did more than my fair share of physical activity for the day…sound familiar?

And if someone eats poorly work is even worse and more of a drain/stress load on you…but that only means we need real genuine sustained exercise even MORE!

HABIT


That’s why it has to become habit–it has to just be the way you live your life.  Several people have said they don’t like the idea of having to do exercise every single day-that we all deserve at least one day a week to do absolutely nothing.  I get that.

But…most of the people reading this blog and thinking about challenging themselves physically and making dietary changes need to completely OVERHAUL this aspect of their life.

That’s why even on my “rest day”, which we definitely need to allow our muscles to repair and to not overstress our immune systems; I still get out and do something physical. A casual bike ride, a long walk through the neighborhood…I want my mind and body to understand that this is who I am now..an active person.  Do I seriously need a day every week where I don’t move at all?  Am I convalescing?

TWO INVENTIVE DAYS

Yesterday I had to go on a midnight 45 minute balls-out bike ride in the pitch dark after I got out off from the bar in order to fit in my days exercise.  It was a blast!  I forgot how much I miss mountain biking and the thrill of making perfectly timed gear shifts and rapid decisions about where to point my bike!  With only a thin stream of light shining off my little handlebar light it was a crazy and swervy ride through the night that I gaspingly enjoyed and want to do again soon!

Today was my “rest” day and I took a long walk through a neighborhood I hadn’t explored on the south end of Palm Springs.  The Jetson inspired architecture was bitchin and the day was beyond spectacular–72 degrees and a clarity that just POPPED!

Each day I am attending film screenings for the film festival and I realized a couple things…

  1. It’s way more time-consuming than I originally thought!
  2. There are SO MANY movies!
  3. People love to beat people’s brains in in movies–like EVERY movie I’ve seen.

So the festival is taking up my time for one more week and it’s very difficult to fit in exercise and blogging but I wanted you all to know that no matter what I’m doing this!  If you have joined me in the challenge (or your thinking about it) please know that I am there every step of the way with you and will soon be back with more detailed posts!

Cheers!

-Ken

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90 day natural fitness challenge: Days 7 & 8 movies & exercise!

Today begins two busy weeks for me…the Palm Springs Film Festival opens today!

I have tickets for 8 screenings, and am psyched because I have two screenplay projects that I want to complete/figure out, but haven’t had the motivation…so I’m looking to the festival for some inspiration.

The trick is going to be keeping up with the 90 day Natural Fitness Challenge, bartending full-time and catching all these films…

But I’m pumped, I feel good, and I don’t have kids, so don’t shed any tears for me–the next two weeks will be great.

I may even throw in a movie review or two…

Day 7 (yesterday)

  1. 24 oz. of h20 w/ 2 tbs apple cider vinegar for my sinus thing
  2. juiced a grapefruit and 3 oranges and blended the juice with half a bag of spinach
  3. had a coconut water just before Bikram Yoga class
  4. drank a quart of water during my 90 minute Bikram class
  5. 24 more oz. of ACV & water
  6. watermelon juice
  7. leftover grilled veggies & potatoes before work
  8. road bike to work and snacked on a tangerine and a LARA bar at work
  9. Fresh pesto w/ loads of raw garlic, fresh tomato, tossed with warm quinoa after work for dinner! Frickin good.
  10. Uli Mana’s cacao date rolls and a glass of vino
  11. more water and ACV before bed (sinus thing is still lingering in background and I want it GONE GONE).

Day 8 (today-Friday)

  1. quart of h2o
  2. my favorite breakfast–a whole pineapple
  3. a small iced green tea, spicy blue corn chips & organic hummus for lunch
  4. saw Love & Rage (Vanvittig Forelsket) at a matinee at Palm Springs Film Fest–snacked on a raw snack made of cacao covered almonds & raisins
  5. an orange
  6. water water water, road my bike to work
  7. had a lara bar at work
  8. rode bike home from work and splurged with baked nachos–blue corn chips, black beans, organic raw cheese (unpasteurized and aged), hot sauce

For exercise I did push ups ALL day.  I think I will be doing this once per week.   Whenever I thought about it today I dropped and did 10 here, 6 there, 12 there, and they added up to…70 push ups. Next week when I do the pushup thing again I want to DOUBLE that number!!! I am sore and got a nice pump from today though.

Still feel a little under the weather and can’t wait to feel a 100%.  I’m one week in and I’m ready to be more intense…

Tomorrow is Farmer’s Market and another screening!


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90 Day Natural Fitness Challenge: Day 3 What are the rules?

TONS of people are asking me how they can participate in the challenge!  But a couple questions  keep being asked.  Here’s the scoop!

What is “natural” fitness anyway?

Someone asked me yesterday what I mean by “natural fitness” challenge.

I struggled a bit with what to call this thing I’m trying to do, and settled on alternating between “90 straight days of exercise” & “90 day natural fitness challenge.”

Ninety straight days of exercise is pretty self-explanatory.  Most modern peeps don’t do some form of exercise every day.  Many haven’t exercised in 90 days!  So my plan is to get moving every day for three months.

The reason I chose to use the word natural in conjunction with fitness is that much of the fitness world has nothing to do with health.

Looking back…

In the eighties it was assumed the two words (health & fitness) were synonymous…

  • Remember when everyone was obsessed with eating low fat and sugar free?
  • Remember when endless cardio sessions and massive bowls of low fat pasta and bread were the hallmarks of health and fitness?
  • Not to mention the massive amounts of supplements people were taking!  Vitamins, minerals, protein powders, ginseng, memory aids, sleep aids, super dieters tea…
  • And the one that cracks me up the most is remembering how cool & “healthy” we thought we looked with a cold diet coke in our hand!

A lot of that mentality is still around, and most of it can be found in gyms.  Have you seen how massive some of the tubs of whey & soy protein powders are that they have for sale at gyms?  And yes, people are still popping creatine and testosterone pre-cursors like candy.

I did all that.  Years ago I completed a 12 week fitness challenge called “body for life” sponsored by EAS (a huge supplement company).  I looked damn good after that 12 weeks.  I also spent well over $1500 on body building supplements.  Including fat burners, creatine, whey, and HMB.  It was effective, but not necessarily about health.

2010 and beyond!

After eating only raw foods for the last two months of 2009–and losing over 33 pounds–I now have the motivation and desire to get incredibly fit! But I am not interested in anything other than a natural approach to doing so…

No way am I going to embrace an artificial, chemical, fear-based approach to fitness.  We all want to look great naked–no doubt about that–but NOT at the cost of our health.

I believe we can do both.  And I believe that journey will take people mostly out of the gym and into nature.  I think the fitness revolution of the coming decade will happen in yoga studios, in the ocean, and on mountain tops!

I think fitness can be the way we actively meditate, the way we give back to ourselves, and a way to share and connect with the people we are closest to.

What are the rules?

The next question I am being asked is, “so what are the rules of the 90 day challenge?”

Rules are a funny thing.  We need guidelines and even full-blown rules sometimes.  But for the most part they aren’t really the thing that’s important…it’s just that we feel uncomfortable without having them.

When people start eating raw as an example they are often hyper concerned with the “rules.”  Is tamari (wheat-free soy sauce) raw?  Can I eat these olives?  Is it ok to have a glass of wine on a raw diet?  After time you begin to realize that what you are after isn’t some prize, or to be able to label yourself a raw foodist, but health, energy, LIFE!

Food

I am very comfortable with how I eat now.  I did a ton of research and experimentation during my raw challenge and I believe I have found what is best for me:

  • 2/3 or more of my diet is raw fruits, vegetables, nuts and seeds.
  • I do not eat refined sugars.  When I have “sweets” the sugar comes from dates, raw honey, agave, etc.
  • I literally almost never eat “white” processed flour, i.e., pasta, bagels, bread.
  • I avoid foods cooked in oil, while I liberally use cold-pressed oils and avocados in my daily intake.
  • I eat no artificial ANYTHING!  No artificial sweeteners or preservatives.  Nothing that says diet, sugar-free, low-fat.  None of that.  And that includes supposedly healthy processed soy products or other “fake” meats, etc.  I only eat real food.  If I have a veggie burger its made of veggies and legumes, not texturized soy protein isolates or seitan (wheat gluten).
  • Very rarely will I have beer or hard liquor.  I have 2-5 glasses of organic red wine a week.
  • I love raw superfoods like cacao (chocolate), maca, and spirulina–but they aren’t a huge part of my diet and I don’t spend a lot of money on them.
  • I eat very little meat or dairy, and when I do I am committed to only eating grain-fed, hormone/antibiotic/and confinement free beef, poultry, eggs, and dairy.
  • Most days start with a simple green smoothie followed by snacking on fresh fruit throughout the day.  Some days I make a cool raw dinner and have a 100% raw day.  Other days I make a healthy cooked meal or go out to one of few places I know I can purchase REAL food.
  • Greens are a BIG part of my intake each and every day.  I support local farmers and purchase most of my produce at my local farmers market.  Some of it is organic, all of it is at the very least pesticide-free.

Is this the only way to be healthy? Of course not.  Is this the right way for you to eat?  I have no idea.

This is just where I am at and I feel really good about it.  Maybe you will find these guidelines helpful.

I will say that I think most people will never really get the raw thing without committing to being 100% raw for a period of time (at least two weeks, and preferably a full month).

It is very empowering, illusion-shattering, and awareness-inducing to eat 100% raw for a time.  If you want to commit to it, get in touch with me and I will help you any way I can!

The bottom line though is this…in order to benefit from this 90 day natural fitness challenge you need to be eating what you consider to be a healthy, natural diet!

Exercise

The rules of the challenge are more clear cut when it comes to exercise–do it EVERY day!

A note about rest.  Rest is critical in order to “recover.”  Recovery is when your body repairs and grows new muscle.  So you need one day a week where you give yourself a break.  But that doesn’t mean you lay on the couch all day.  It just means you take a long walk and smell the roses, or ride your beach cruiser around the boardwalk.  Rest by moving.

The other six days show no mercy!  Seriously.  Six days a week of intense exercise.  It can be in a gym.  But it doesn’t have to be…

Maybe you have a favorite workout DVD you like to pop in.  Maybe you do Pilates or yoga (just make sure it is real hatha yoga and that it is intense).  Maybe you get up early and run/walk around a lake or hike straight up your favorite climb for 60-90 minutes.  Whatever it is–PUSH!  Really truly push and get your heart pounding and your ass shaking.

Thirty minutes of intense exercise is the BARE MINIMUM, and if you are only exercising 30 minutes you better be sweating like crazy after.  Most days you should be shooting for a solid hour of exertion.

If you are out of shape like I am, don’t use it as an excuse.  Instead take heart knowing that your fat ass will be easily taxed by almost any form of movement or resistance!  That’s right!  It’s actually easier for out of shape people to do this challenge!  Have you noticed I haven’t said one thing about how far you should run or bike?  This isn’t about distance if you are using this to get in shape.  This is about getting in shape.

The pose that eludes Annie...the Pigeon...LOL!

The people who have it toughest are those who are already fit but want to use the 90 day challenge as  a way to go further.

As an example my girlfriend, a Bikram Yoga teacher who already eats very healthily and exercises six to seven times a week, EVERY week, is doing the 90 day challenge along with me.

Her unique challenge involves attending a once weekly advanced Bikram class.  In addition to her daily exercise she is now going to once a week put herself through a 5  hour session of hellish and uber-intense advanced hot yoga.  A process that is an extreme physical and mental challenge.  Makes me feel like I’m getting away with something…

I think it will be fascinating to see what people come up with.  Maybe some snow-bound people will be cross country skiing, maybe there are people who are ready to train for their 1st triathlon or amateur mountain bike race…

So the bottom line is that in order to participate in this challenge you must commit to 90 straight days of exercise!  There are no make up days, this is meant to be tough.

So how do I start?

The rest of this is optional but highly recommended:

  1. Let me know what your start date is! I would love to stay in touch throughout the process and it will motivate me & others to know you are doing the challenge.
  2. Take before pics. Trust me, you will be glad you did.  Nothing is more motivating then comparing before and AFTER pics of yourself side by side!  If you are thrilled with your results and are open to it, I would love to post them on a blog and tell everyone about your personal experience with the 90 day challenge!
  3. Get an initial weight and any other measurement that you think are key: waist, dress size, bicep measurements, resting heart rate, blood pressure.  After you take these initial measurements DO NOT take them again for another 30 days!  Once every 30 days retake the measurements and record them.
  4. Tell other people. Let your Facebook, Twitter, and (gasp) even people you actually see in person each day know that you are doing this and you are pumped about it.  Feel free to include a link to my blog any time you like. Maybe you will get some 90 day workout partners!
  5. Write stuff down. Every single day record what you ate and what you did that qualifies as intense exercise.  I don’t know why writing stuff down makes such a big difference when it comes to accomplishing things–but it does.  That’s the whole reason behind this blog…it’s a way for me to write it down.
  6. Enjoy yourself and be your own best friend. This is about feeling healthier, looking great, and enjoying life.  It’s tough to enjoy life if you don’t like yourself.  So be a true friend and thank yourself at least as hard as you are pushing yourself!  It’s not the 90 day challenge that actually matters, so don’t ever get discouraged.  What matters is you!

I truly hope this is something that will continue to spread and benefit people.  It may seem far-fetched, but I truly believe that anyone can completely reinvent themselves in just 12 weeks!  It’s one of the coolest things about being human, this capacity we each have to change…

——————————————————————————————–

What I did on my 3rd day of the challenge:

  1. Slept in and missed my chance to do Bikram today.
  2. Drank 3 glasses of water.
  3. Juiced 2 grapefruits & 2 oranges.  Blended w/ spinach & spirulina for a green breakfast.
  4. Road my bike and did errands (including buying tickets for Palm Springs Film Festival screenings!).
  5. Did an hour long “training” ride on my fixed gear bike.  Fixed gears only have one speed, are geared pretty high, and don’t “coast.”  That means if I ride for an hour I am literally pedaling for an hour.  I like to find hills and race up them until my heart feels like it will explode, then ride steady until I am breathing normal again, and then repeat over and over for an hour or more.
  6. Drank 2 glasses of water.
  7. RAW superfood energy chocolate shake:  almond butter, maca powder, cacao powder, cacao nibs, raw honey, and raw hemp seeds (great protein) all belended with some water and ice! Delicious, full of antioxidants, and gives me tons of energy.
  8. Snacked on a couple tangerines at work and probably drank another quart or more of water.
  9. Tossed brown rice noodles with homemade pesto (raw walnuts/basil/cold-pressed olive oil/garlic cloves/sea salt/lemon squeeze), some diced fresh tomato, and some raw goats milk cheese.  Enjoyed with a glass of organic wine.
  10. Drinking more water as I type this before bed.  I may sneak in another one of those Uli Mana raw chocolate truffles!

Tomorrow I am taking Annie’s Bikram class fershizzel my wizzles!

Cheers to everyone and I look forward to hearing about your 90 day challenges!