birthday challenge
October 8, 2013 posted by

Multi-Task Your Warm-up & Other Time-Saving Tips

Multi-Task Your Warm-up & Other Time-Saving Tips

People always ask how I fit so much exercise into my life and the answer is that I multi-task like crazy. Pretty much everything I do revolves around how I’ll get enough exercise to stay fit, which admittedly puts me on the extreme side of things, but here are a few tips that will allow you to fit more fitness into your life.

Multi-task your warm-up. When I’m doing a Beachbody workout I put in the video long before I’m going to workout so that it’s cued up when I’m ready. I also do my warm-up elsewhere. I know, you’ll miss some of Tony or Chalene’s jokes but you’ve probably heard ‘em a hundred times by now. I generally take the dogs out for a walk and do my warm-up while we’re at it. Once you get your head around people looking at you funny it’s a great way to have an un-rushed and very thorough warm-up that will help you get better workouts no matter what you’re doing.  When I get back in front of the TV I hit play, skip a chapter to the end of the warm-up, and go.

My de facto is the P90X2 warm-up, or at least this section of it. Some people complain that it’s too long but that’s because it’s not just a warm-up but part of the workout. If you all did was the X2 warm-up everyday you’d be pretty fit. Tony, myself, and all of the athletes at P3 do a similar warm-up because it covers so many physiological bases. In fact Tony, who trains with an ex-Olympian track coach at UCLA often does 45 minutes of warming up for a 15 minute workout. A thorough warm-up is a mini workout that reduces your chance of getting hurt and allows you to go 100% on every exercise, which greatly increasing the effectiveness of whatever you’re doing.

Multi-task your heart. I also multi-task almost all of my aerobic training. Rukes (combination of running and hiking while I’m out with the dogs) are the primary activity but I also keep my heart rate elevated (but not high) during yard work, shopping, house chores, airports, etc. Most people don’t need extra cardio in their training (if you’re doing a Beachbody program you don’t) but because of endurance sports I need to.

Take 5 in the morning. Most morning I do 5-15 minutes of yoga with breathing and visualization drills. There will be a post on this soon. That way even if everything goes awry during the day I’ve got some exercise in the bank.

Wake up and drink water. I drink two glasses of water everyday when I wake up. Again, if things go wrong I’m pretty hydrated which improves virtually everything you do in life. Also, this allows me to not drink coffee until whenever and not suffer at all. It’s pretty amazing how much better you feel when hydrated.

Stretch efficiently. I also do something called neuro-integrate stretching, which you’ve seen in a couple of workouts of X2. One set NIS routine can accomplish all the stretching you generally need in less than 5 minutes and it’s simple to do in front of the TV or whenever, well, you’ve got 5 minutes. I’ll post on this (along with a video) at some point during the challenge.

Structure your day like this and you’ll have very few fitness worries.  It basically gives you the ability to add activities or move on to harder training programs that you thought you didn’t have time for. Even days you miss you workout you’ll have trained “active recovery” meaning that your next workout should be even better.

Now let’s do the numbers

Daily Stats

Beachbody WOD

Cool It Off – The opposite of today’s post, sometimes I like to stretch things out very slowly–especially after a long weekend like I just had. Part of Debbie Siebers’ Slim Series, it’s an hour long recovery workout that warms you up and then very slowly stretches you out. Can you say “ahhhh”? For shorter attention span audiences, there’s also a Slim Series Express series that about half the length and also features a Cool It Off version.

Synopsis – Full blow recovery day with very little exercise.

Reading & questions answered: /2809 (53/day) – 17& 65 (67 questions and 230 pages), The Charlie Francis Training System, which is fantastic so far.

Nutrition:
Servings of Shakeology: /53 – 1(7) – w/ h2o
Days of Ultimate Reset: /5.3
Days taking supplements: /53 – 7
Days of no alcohol: /53 – 7
Days of no meat: /53 – 7
Coffee Cycles (more on this later): /5.3 – Have begun.
King Pin fritters: /5

Exercise:
Beachbody workouts: /53 – 1(6)
Push-ups: /5300 – 0(210)
Jumping jacks: /5300 – 0(300)
Ab moves: /5300 – 0(360)
Crunches: /5300 – 0(400)
Ab Ripper X Moves: /5300 – 0(400)
Beast back day: /53,000 lbs.
Beast chest day: /53,000 lbs.
Beast shoulder day: /53,000 lbs.
Beast leg day: /53,000 lbs.
Beast arm day: /53,000 lbs.
P90X2 functional warm-up: /53 – 0(5)
Running drills: /53 – 0(6)

Neuro-integrating stretching: /53 – 1(5)
Iron Mind gripper and extensor band reps: /10600 400(1600)
Breath hold sessions: /53 – 1(6)
Stabilizer sessions: /53 – 1(6)
Internal Organ Training: /53 – 1(7)
5.11 Climbs: /5
5.12 Climbs: /3
5.11 Boulder transverses: /5 – 1
5.12 Boulder transverses: /3 – 1
Campus board movements: /530 – 0(66)
Climb-specific pull-ups: /530 – 0(60)
Cycling on road bike: /53 miles
Cycling on mountain bike: /53 miles
Cycling on cyclocross bike: /53 miles 0(26)
Cycling on time trial bike: /53 miles
Cycling on fixed gear bike: /53 miles
Cycling on single speed bike: /53 miles
Cycling on tandem bike: /53 miles
Hiking: /53 miles – 0(7)
Running: /53 miles 0(2)
30 minutes of rowing: /5 times
30 minutes of elliptical: /5 times
30 minutes of swimming: /5 times 0(0)
Hours of travel 6 (11.5))

Family:
Tasks for his wife: /53 – 0(5)
Chores around the house: /53 – 1(11)
Tasks for his dogs: /53 – dogs are basically sidekicks so this one’s a freebie

Other:
Blog posts: /53 – 1 (10)
Team Beachbody Instructional Videos: /5
Team Beachbody Video Chat /5
Days keeping these stats: /53 – 1(7)

A Few Challenges of Yore

2000 – 40 Days of Hell
2003 – Get Back To Reality
2006 – This is Gonna Hurt
2007 – My Blood Must Be Fully Replaced Each Year
2010 – Birthday Tribute from 67 friends
2012 – Making Lemonade

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