Seven Summits Body on Blogger

These are links to posts from my original blog on blogger = I started posting there, then switched to posting here, and now post in both places. Longer articles are generally here, and shorter snippets of thoughts are posted there. Go check it out if any of these headlines appeal to your curiosity. Thanks!

  • Core Training for Runners:Roman Chair Situps on Glute Ham Raise Bench
    Roman Chair Situps, a classic Ab Training exercise requires that you support your upper legs or hips and secure your feet while facing up. Your upper body is completely unsupported. The situp motion itself is typical, with nothing unusual, except there is no position at the bottom where your back is resting on a bench. It is hanging out in the air and you are able to lower below parallel to the ground. This increases... Read more »
  • Glute Ham Raise for Runners
    Glute Ham Raise - assisted with poles - extendedGlute Ham Raise - assisted with poles - retractedIf you run your hips probably need some strength training. There have been a lot of articles in the big magazines about hip training. This one is about the Glute Ham Raise for Runners. I'm doing this as an endurance exercise so I'm doing sets of 25 in this training session. That means I need a bit of a... Read more »
  • Food Portions For Next Week
    Do you use your time wisely? Are you hanging out on Sunday with nothing much to do? How about putting together some meals for the week ahead. Today I packaged up my breakfasts. I normally get up at 5, work out, then have a meal replacement post workout nutrition shake.Whey ProteinCreatine/Amino SupplementAmazing Grass Energy Green Superfood CinnamonFrozen Berry BlendSometimes I'll mix it up a bit and toss in a half banana.Gallery in order of ingredients.If you... Read more »
  • Hanging around for super six-pack abs?
    I love gravity inversion training, do you? I have an inversion table I purchased at Costco a few years ago, and my chiropractor blames it for my lack of visits. I do inverted abs training on it regularly, and I love the way your stomach feels after a heavy core session because you can stretch them out in ways you can't do on other equipment.Inversion Training for Six Pack Abs - available on... Read more »
  • Don't miss my latest Podcasts on iTunes
    I'm Live on iTunes!Here's how to subscribe to the podcast and moreI'm on iTunes now, so please add my Podcast to your feed on your phone, tablet, player, and computer.iTunes Podcast Link you want to listen to them on the website instead, here are the last three I have uploadedHighly Effective Ab Crunches: Situps Introduction: Mindset for Results:'ll be talking about ab training, dieting, weight training programming, and how to adjust your attitude to get... Read more »
  • Ab Crunches Done Right? Article and Video
    An Ab Crunch Articleand at the end, I'll let you have a video that says the same thing more plainlyab crunches done "right"To do effective sit ups you will first need to put out of your mind everything that you have heard about sit ups, and get with the new program instead. Although in days gone by it was thought that the most effective sit ups were those which you did by lifting your upper... Read more »
  • Coupon for FREE Webinar Replay - Get it quick before it expires
    If you missed the webinar series "Finding Time to Train" now's your chance to get the webinar replay for Free. I've been charging $4.95 for this, and now you can get it for free with this coupon code.ft2t-free-vidCLICK HERE TO BUY and enter that code for the discountFinding Time to Train was developed after I learned how to get in 4 hours a day of solid training for Elbrus Race 2010. I kept my job... Read more »
  • Steel Core Boot Camp - Ab Training with Fat Penetrating Impact
    Are you ready for 28 intense ab and core workouts in a row? For one low fee you getA video every day! Over an hour total of video ab and core training.That’s right. Every single day for 28 days I’ll send you a little over 2 minutes of video instruction. Learn a new core and ab exercise each and every day for 4 weeks. Here’s a short sample video. Full videos have... Read more »
  • Webinar Replay: The 6 Myths About Six Pack Abs
    Webinar: The 6 Myths About Six Pack AbsWebinar Replay - it was a private webinar for my Inner Circle friends and I edited out the "private" bits so you could share this reading of the FREE REPORT I posted on my website brief teaser: Myth #1 Abdominal muscle is different from regular muscle. Your abdominal muscles are just like every other muscle in your body. The abdominal is different only in location and unlike biceps or... Read more »
  • My Recent PR's and What That Means for YOU!
    I recently have done a slew of great PR's on Quandary and the Manitou Incline.1:44 on Quandary Winter Route - 2nd place on StravaI am still toying with the idea of doing Elbrus Race 2015 but the most important thing for you is that I really want to be your training group leader. I don't have the details worked out yet, but for right now, there's this short 2 minute facebook video, and in it... Read more »
  • End of the line for Summit Success Training for Hiking?
    What's going on with Summit Success: Training for Hiking, Mountaineering, and Peak Bagging?A few weeks ago I posted a video on Facebook mentioning that I was experimenting with a training protocol for the second volume, tentatively titled "The Kilimanjaro Workout" and was beginning compiling an outline for the book.Since then I've run a Kindle Countdown Deal, begged for Reviews, and asked for shares, likes, and tweets to give it a boost from my loyal fans... Read more »
  • The 100 Calorie Diet Plan - 5 Stars - Get it while you still can
    I have been selling this book for two years now. I've enjoyed living it and publishing it. It was the plan I used to go from 245 to 185 pounds when I began training for Elbrus Race 2010. I use the maintenance plan now, from the book. When I need to cut fat, like for a race, I go back into hardcore fat loss mode. It's all spelled out in the book.Set some PR's on... Read more »
  • Training the Vertical K on Incline Treadmill
    This morning I got on the incline treadmill to test out training for the Vertical K (ARTICLE HERE) and it went quite well overall. I set a target of 24% and aimed to do 2.6 miles in 60:00 minutes. I wore my New Balance MT10 minimalist shoes to strengthen my feet. I set up my Kindle with X-Files on it, to amuse myself as I walked up the steep slope. I think my heart rate... Read more »
  • More on Inner Circle Access - Survey Results
    Last week I ran a survey among my Facebook, Twitter, G+, Email, and Blog followers. I asked at what price level they would be willing to join a Mastermind Inner Circle for Fitness, Training, etc. including custom programs, accountability coaching, video conferencing and a few other services.$10/month was the overwhelming choice.Assuming I were a Walmart Cashier that would be worth about an hour of my life on your services. And to be totally honest with... Read more »
  • Mastermind Group Forming - You Want Inner Circle Access?
    Take the Quick Survey Here know what a Mastermind Group is?Napoleon Hill wrote about the mastermind group principle as: "The coordination of knowledge and effort of two or more people, who work toward a definite purpose, in the spirit of harmony. No two minds ever come together without thereby creating a third, invisible intangible force, which may be likened to a third mind [the master mind]."Would belonging to an elite circle of hard-core fitness buffs... Read more »
  • Second PR on Quandary in 8 Days
    I use Strava to record my runs, connected to my Suunto Ambit2S through Movescount. Whew! that was a lot to say up front. Anyway, Strava has a feature where you can set start and end points for an objective, run, ride, whatever, and then everyone who follows the same "path" will be in a virtual competition to see who the "King of the Mountain" is. KOM is how they designate it. You can even set... Read more »
  • Dressing for Below Zero Running
    Went out early this morning, 7:00 AM, for a cold winter run. I stayed on the roads this time simply because with all the new snow and frozen snow and ice, it was essentially fairly flat trail running in up to 6" of crusted snow, even on the roads here in Keystone CO.I layered up after getting the current conditions and forecast from Accuweather on my phone app. -3 F with -12 F real feel.... Read more »
  • Happy Valentine's Day Wishes
    Hope your Valentine's Day is amazing and you get exactly what you want. Or what you deserve. Either way. (function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); = id; js.src = "//"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));Post by Lose Weight Gain Muscle Newsletter.Stay strong, train hard, and subscribe to the Lose Weight Gain Muscle Newsletter and get to see all my videos and articles on fitness, training,... Read more »
  • Postworkout Nutrition - Strawberry/Banana Protein Smoothie
    This is a pretty simple recipe..75 liter water1 scoop Green Superfood Energy Lemon Lime1 sprinkle cinnamon1 scoop Creatine/Amino blend1 scoop Protein1 ripe banana5 frozen strawberriesPut that all together in the blender of your choice. Mine is the Ninja, primarily because it works almost as good as some of those costing about 4x the price. My motto, below, pretty much sums up my personal opinion on much more expensive blenders.I promise I will never ever drink... Read more »
  • Snowy Buildup on Microspikes
    You probably have read several of my previous posts about running in the winter in Kahtoola Microspikes. This is a first for me though. It snowed a good 7-12" a few days ago, but it was right around 32F when it did. Then over the next couple of days it stayed pretty warm.I was wearing my Pearl Izumi Road N2, which, I swear, are almost exactly identical to my old Pearl Izumi Streak that I... Read more »
  • Secret Diet Weapon - Chopsticks?
    Who would have thought that Chopsticks could give you the power to finally succeed in your weight loss goals. Your New Years Resolutions. Celebrate Chinese New Year and start using Chopsticks today.(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); = id; js.src = "//"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk')); Post by Lose Weight Gain Muscle Newsletter.If you try this, and it doesn't work for you at all,... Read more »
  • Did you plan on doing cardio? or is this your warm-up?
    (function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); = id; js.src = "//"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));Post by Lose Weight Gain Muscle Newsletter.Cardio: an extended period of time in a heart rate zoneTypically, you're talking about 75% of Max HR for about 20 to  45 minutes. Yeah, you could be considering some other protocol, but when you're doing cardio, or anaerobic threshold training, or VO2/Max training,... Read more »
  • Stop! Banana Time ... Should you eat while training?
    (function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); = id; js.src = "//"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));Post by Lose Weight Gain Muscle Newsletter.Should you eat while training? My personal goals include glycogen depletion as a function of extreme endurance events. Like climbing a mountain on summit day in a 24 hour push. With that in mind I usually don't eat for a few hours before, during,... Read more »
  • Weight Training Gloves - Yes or No?
    Weight training with gloves has been a hotly debated topic on bodybuilding, weight training, strength training and power lifting message boards for quite a while. Some of the most incendiary flame wars have been over wearing gloves.(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); = id; js.src = "//"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk')); Post by Lose Weight Gain Muscle Newsletter.That pretty much sums up my position... Read more »
  • FREE Diet Manual - The 100 Calorie Diet Plan - Register Now
    Register Now and you'll receive the PDF version of my diet book - The 100 Calorie Diet PlanThis is the exact same food portion control plan I devised for my attempt at Elbrus Race 2010. When I started I was 200 pounds and 18% bodyfat. I ended up at 175 pounds and 12% bodyfat. I think you owe it to yourself to check it out NOW FREE and find out for yourself how you could... Read more »

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