Tag Archives: exercise

November 29, 2022 · 5:23 am

Some Post-Thanksgiving Workout Tips (And Tweaks To My Current Routine)

I had an awesome Thanksgiving last week. I really did enjoy spending time with my family, enjoying a hardy feast, and watching plenty of football, both NFL and NCAA.

Unfortunately, those good times do come at a price. I consumed more calories in the span of three days than I usually do over the course of a week. To be fair, that’s common for a lot of people, even those who are very health conscious. For the sake of the Thanksgiving spirit and family, we set aside our diets and just let ourselves gorge for a few days.

Personally, I think I overdid it. Anyone who was with me on Thanksgiving can attest that I ate more than my share of the turkey and deserts. It was a festive environment and we all savored every bite. For that, I have no regrets.

But that does mean the last few days have been particularly arduous when it comes to my exercise routine. I’ve noted before that I go to the gym quite frequently. I actually go more frequently now than I did before the COVID-19 pandemic. I rarely skip workouts, even around holidays. But even when I don’t skip a trip to the gym, I definitely feel it when I eat a lot of calories.

I suspect I’m not the only one dealing with that. I also suspect more than a few people are trying to get back into a healthy routine after all the family, feasts, and desserts. If you are, then I hope you find this helpful because I’d like to share a few tips on post-Thanksgiving workouts. I’m sharing it because there is a right and wrong way to do it. I know because the day after Thanksgiving, I’m pretty sure I did it the wrong way and was very sore for a while because of it.

You don’t need to go through that pain, nor should you.

Also, I always feel inclined to note that I am not a personal trainer. I would never claim to be an expert at exercise, health, or getting into shape. I’m just sharing my experience and strategies in hopes that others will find it useful. I’m not even charging anyone for it. This is completely free advice.

The first tip I’d like to give is that, if you had a regular routine before Thanksgiving, do not try and go straight back to it the day after you’ve consumed so many calories. Your body just went through an abnormal experience that is holiday festivities. You can’t expect it to quickly re-adjust as though it never happened.

You will hurt yourself. I know because I badly strained my quad, chest, and abdominal muscles. It hurt more than I care to admit.

The second tip I’d like to offer is that, when it comes to consume lots of calories, cardio should be a greater priority over weight training. Even if you’re primarily focused on building muscle mass, it’s necessary to do extra cardio after consuming excess calories. That means a bit more time running outdoors, running on a treadmill, or using an exercise bike or elliptical. I’ve done a little of everything in that regard. And even just doing an extra 10 to 15 minutes of cardio makes a huge difference.

It’s primarily a matter of physics. You eat a lot of calories. You need to burn them off. Cardio, in addition to helping with blood flow and heart health, burns more calories than lifting weights. Eating all that turkey just means having to burn extra.

The third and final tip I’d like to offer has to do with how you go about weight training. Depending on your goals, you either try to do a few reps with heavy weights, usually 5 rep sets of 5, or lots of reps with lighter weights. For the most part, I’ve favored doing fewer reps with heavy weights. That’s fairly common for men looking to add muscle mass, whereas the higher reps with lower weights are common for women looking to slim down.

I had to change that recently to ensure I don’t strain my body more than I should. So, in the interest of burning off my holiday calories, I’ve started doing more reps per set with fewer sets. This way, I can emphasize good form and work to strain the muscles more concisely rather than using brute strength with lower reps. I’ve already found this to be quite effective in that I get a good burn going, but with less painful strain.

To illustrate, this is the current workout I’m using for most of my gym trips:

Start off with 35 minutes of cardio, either on an elliptical or running outside.

Do 100 weighted ab crunches (basically a crunch with a free weight on your chest).

Then, I do a the following weight training routine.

Do 3 sets of 20 reps of a butterfly curls (machine or free weights).

Do 3 sets of 20 reps of reverse butterfly curls.

Do 3 sets of 20 reps of bicep curls.

Do 3 sets of 20 reps for tricep extensions.

Do 3 sets of 20 reps of shoulder press.

Do 3 sets of 20 reps of lat pull downs.

Do 3 sets of 20 reps for leg press.

Do 3 sets of 20 reps for leg extensions.

Do 2 sets of 20 reps of pull-ups.

In general, this routine takes me about an hour and 15 minutes. I’ve been doing it for a few days now and I’m already feeling much better in terms of energy, mood, and fitness. I still do my other routine of doing 5 sets of 5 reps with more weight. But I’m thinking of maybe alternating the days when I do that in order to get the most benefits out of my workout.

One general rule of exercise is that if your body gets too used to one particular thing, it ceases to be as effective. That’s why it’s important to mix things up. It keeps the workout interesting and it helps get you better results in the long run.

Chances are I’ll probably tweak this workout as time goes on. If I uncover other useful tips, I’ll be sure to share them and they’ll continue to be free.

We all need to take time to enjoy the holidays with our families and get off our diet for a while. And if the price for doing so is more time at the gym to stay strong, healthy, and sexy, I say that’s a price worth paying.

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November 2, 2022 · 6:27 am

My Post-Pandemic Workout Routine (And How It Came About)

The COVID-19 pandemic changed a lot of things for a lot of people. I think that qualifies as a gross understatement. I know I’ve talked about it, lamented on it, and repeatedly insulted those who refuse to get vaccinated (which I refuse to apologize for).

Believe me, I’m sick of talking about it, too.

There are so many terrible aspects to this pandemic and it will have plenty of terrible side-effects that’ll last long after it becomes a distant memory and/or an inconvenience nuisance. It has certainly changed major aspects of my life. It has also affected so many of my friends and family, both directly and indirectly.

But rather than dwell on the drama and hardship of those stories, I’d like to share one positive effect that has persisted since the pandemic began. It has to do with how I work out and stay in shape. I’ve noted before that getting into shape was quite a journey for me, personally. I also can’t overstate how poor my health habits were for my teen years and most of my 20s. I say that because if a guy like me can get into shape, then I’m confident anyone can do the same.

For years now, I’ve been working out on a regular basis. The structure and regiment of that workout has varied over that time. It used to be that I only went to the gym once a week, but I did a half-hour run every at least three times a week.

Then, once I got better at that, I started running six days a week while going to the gym at least twice.

Then, as I continued to improve, I started going to the gym three times a week while running a half-hour to 45 minutes six times a week.

Up until the pandemic hit, that was my main regiment. And I think it worked well for me. I probably would’ve continue that routine had nothing really disrupted anything.

Then, the pandemic came along and everything got disrupted, including my workout. But because this disease was so scary and everyone became so paranoid about their health, I suddenly had even more incentive to stay in shape. Moreover, I felt motivated to push myself even more.

That ended up being a real challenge because in March 2020, the gym I always went to closed. Even the secondary gym I frequented closed. For a while, I didn’t have anywhere to work out. All I could do was go running around my neighborhood, do body weight exercises in my living room, and use some old free weights I still had lying around.

It was better than nothing, but it wasn’t ideal. I also didn’t get the same feeling I usually got when I finished my workout at the gym. That told me it just wasn’t enough.

Finally, when the gym did open on a limited basis, I was determined to catch up. So, I decided to overcompensate by going even more often than I went before the pandemic. I committed to going to the gym at least six times a week for at least an hour at each visit. I thought if I could do that for a month or so, I would be back on track.

But after that month passed, I just kept doing it. Once I got into a rhythm, I didn’t feel inclined at all to stop. Going six days a week with one rest day in the middle of the week felt great. I even felt better results. It showed in how some of my shirts started feeling tighter and how some relatives began commenting on my appearance.

It’s a good feeling. I feel stronger, healthier, and more energetic than I have at any point in my adult life. I also credit this workout routine with helping me navigate COVID-19. A great many friends and relatives have tested positive and have gotten sick. I’ve even been in close proximity to them while they were positive.

But despite that, I always tested negative. I’ve never shown any symptoms. I’m nearly certain I’ve been exposed multiple times. But I’ve never gotten sick. I think my workout regiment is as much to thank as the vaccine I took.

So, in addition to sharing my experience, I’d also like to share my routine with everyone. Please note I’m not a personal trainer or fitness guru. This is just what I do and it works for me. If you can do the same or better, then more power to you.

Pre-Workout: Stretch my arms and do lunges to stretch my quads and calves. Then, drink a cup of black coffee or an 8 ounce bottle of water.

Workout Phase 1: Do 30 minutes of cardio by either going 30 minutes on an elliptical or by running at least 30 minutes outdoors.

Workout Phase 2: Do another 30 minutes of circuit training that include the following

  • Five sets of bicep curls (5 to 8 reps a set)
  • Five sets of tricep extensions (5 to 8 reps a set)
  • Five sets of butterfly chest press (8-12 reps a set)
  • Five sets of reverse butterfly chest press (8-12 reps a set)
  • Five sets of shoulder press (8-12 reps a set)
  • Five sets of lat pulldowns (8-12 reps a set)
  • Two sets of 10 to 20 pull-ups
  • Two sets of 10 to 20 dips
  • Walk around the block (about a half-mile) to cool down

Post-workout: Drink one protein shake and another 8 ounces of water

This is my current routine. There’s a chance it might change and evolve as my health continues to evolve. I don’t deny it’s a little intense. More than one person has commented that it’s quite strenuous. I know it’s not for everyone, but it’s something I had to work towards. It took me years to get to this level where I feel comfortable and not totally drained after exercising. But again, if I can do it, then anyone can do it.

The health benefits are remarkable. In wake of a global pandemic, we all have more reasons than ever to take our health seriously. Just taking the right medicine is only part of the process. Working on your body, your mind, and everything in between is a much bigger part of that process. And I encourage everyone to begin that process if you haven’t already.

You’ll feel better.

You’ll feel stronger.

You’ll even feel sexier, but that’s just a nice bonus.

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September 27, 2021 · 5:47 am

Gray Hairs, Getting Older, And (Evolving) Perspectives

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I’m not a young man anymore. I’ve long since accepted that. It took me a while, but it was necessary. You can’t think, act, and conduct yourself as a young person forever. Neither the human body nor the flow of time works that way.

However, as we get older, our perspectives and outlook changes. I know mine has since I was a teenager. Given how miserable I was, I kind of had to. I expect it to continue changing as I get older. I don’t know what or how much that change will entail, but I know it’s coming.

Very recently, I already saw some of those signs. About a month ago, I finally had my annual physical, which is something I encourage everyone to do, regardless of their age. A part of getting older is understanding that youth won’t keep you healthy anymore. You have to be proactive. You have to take care of yourself physically, mentally, and emotionally.

For the most part, I’ve put in the work. I try hard to say in shape as best I can, especially after I was so unhealthy in my youth. I won’t say I’m in perfect health. My annual physical did raise some issues, some of which have less to do with my exercise routine and more to do with my family history of illness. However, it’s what happened shortly afterwards that really stood out.

I noticed a notable increase in gray hairs.

I won’t say this freaked me out, but it was a bit jarring. I understand I’m not young anymore. Getting gray hair is an unavoidable part of getting older. I’ve seen it happen with my father, my uncles, and pretty much every older male friend. It was bound to happen to me at some point. I just didn’t expect to notice until after I turned 40.

Now, some of that might be a result of how stressful last year was. Other parts of it might have to do with a series of other big changes in my family that are too numerous to list. Whatever the cause, it’s getting more noticeable. You might not see it from afar, but trust me. I can see it every morning when I look in a bathroom mirror.

At some point, others will see it too. I won’t be able to hide my age. Nobody will ever mistake me for a guy in his 20s anymore. Honestly, I’m fine with that. The guy I was in my 20s was still a work-in-progress. That progress is far from complete, but I’m much further along now compared to where I was 10 years ago.

In that sense, gray hair almost seems like a marker of sorts. It’s a sign of how far I’ve gone in life and how strenuous it has been. I don’t doubt that I’ve had it easier than some and harder than others, but I’ve endured and learned every step of the way.

I haven’t gone as far as I could’ve. Hindsight has a tendency to reveal all the missed opportunities and avoidable mistakes we’ve made. In that respect, graying hair reminds us that we don’t have unlimited time. Moving forward, every second becomes a bit more precious. Past mistakes become bigger in some ways and smaller than others.

I’m at a point in my life where I still have the time and energy to succeed in new ways. I still want to become a successful writer. I still want to meet a beautiful woman who I can spend the rest of my life with. I still want to experience new things and cherish the activities I’ve come to love.

I just have to do those things with the knowledge that I’m not young anymore. Youthful energy will not carry me as it once did. Achieving what I hope to achieve will still take effort. However, what I lack in youthful energy, I make up for with experience, wisdom, and perspective.

The more I notice these gray hairs, the more incentive I have to keep enduring. That’s my perspective and I hope others in my position come to share it.

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April 19, 2021 · 5:56 am

My (Unprofessional) Opinion On The Peloton

I’ve said it before. I was not in good shape for a good chunk of my life. It’s still worth belaboring. It’s hard to overstate how poor my exercise habits were for most of my early adult life. If I hadn’t gotten serious about my health, I might have done some real damage.

That’s why I encourage everyone to make the same effort. Try to get in shape. Try to fit a good workout into your daily or weekly routine. Try to tweak your diet so that it’s healthier. It doesn’t pay off immediately, but you certainly appreciate the results in the long run.

When I say that, I also usually encourage people to avoid fitness and diet fads. A good rule of thumb is that, if you saw it on an infomercial, chances are it’s a gimmick or a scam. There’s just no way around it. At some point, you have to exercise and eat better. It’s just basic physics with respect to body mass, calories, and exertion.

However, there are some fitness trends that can help. When I started working out, everyone was calling Crossfit the greatest revolution in all of fitness. I admit I was tempted to try it. Then, like many others, I saw that it shared a few too many traits with a cult and backed off.

This brings me to the latest fitness craze, the Peloton. Chances are if you know someone who has one, they’ve talked about it. They may even treat it like one of their most prized possessions. It’s not quite on the same level as Crossfit, but its popularity is still worth noting.

Now, before I give my opinion on this latest fitness trend, I need to reiterate that I’m not a personal trainer. I’m not a professional in any way. There are people way more qualitied to give you a more informed opinion about the Peloton and any other fitness routine. This is just me, a guy who stumbled his way to better fitness, offering my perspective.

At its core, the Peloton is an exercise bike with a screen. I know its ardent fans will passionately argue otherwise, but logistically speaking, that’s what it is. It’s an exercise bike. You can find them at almost any gym. I’ve used them before. I still use ellipticals regularly because they’re better for my joints.

What sets Peloton apart is the social aspect of it. When you use it, you don’t just use an exercise bike. You link into a social network, of sorts, that offers a professional level spin class to its users. That social component isn’t just a supplemental feature, either. It’s actually one of the most important components of Peloton.

That screen it includes isn’t just a fancy tablet. It links you to other users and attempts to recreate the experience of being in an actual spin class. That experience does add to the cost, considerably. However, it’s also here where I think Peloton shows its value.

For some people, they don’t need much motivation to work out. They’re able to push themselves to do it. For a while, I certainly needed that motivation to get me out of the house and into a gym. Eventually, it got to a point where I was self-motivated. I don’t need people yelling at me to encourage me to keep pushing myself.

That’s just me, though. Some people are just wired differently. They need that yelling. They need that added bit of competitive drive. That pushes them to push themselves more than they would have on their own. That’s what Peloton can offer without having to hire a personal trainer.

It offers the added incentive of peer pressure, solidarity, and social support. Being the very social species we are, that’s powerful. We may think we’ve done enough exercise for the day, but hearing someone yell at us to do a little more can keep us going. Sometimes, that’s the difference between falling short of your fitness goals and raising the bar.

In that respect, I think Peloton is better than most fitness fads. It takes a familiar exercise machine that people have used for years and adds a social component. It offers something other than just another fancy device. It gets people involved in a community without them having to leave their homes.

Given the situation with the pandemic, I think that component is even more valuable. I still think Peloton, as a whole, is grossly overpriced. However, if you’re someone who struggles to stay motivated to get into shape, it might be worth the investment. Your health is one of the few investments in which you’ll feel the benefits in ways that go beyond your body. It’s not easy and, as Peloton’s price shows, it’s rarely cheap. However, it’s still worth doing and if Peloton helps you, then I say go for it.

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January 8, 2021 · 5:52 am

A Note On New Years Resolutions For 2021 (And From 2020)

At the start of every year, I make a brief list of New Years Resolutions that I hope to pursue in the coming months. I know it’s corny, but I believe there’s real value to it. Whether you accomplish them or not, setting goals and trying to improve yourself has real merit. I highly recommend that everyone try it. You don’t even have to call it a New Years Resolution.

In previous years, I’ve mentioned my resolutions. I’ve also talked about why many, including myself, often fail to achieve them. At the beginning of 2020, I went through the same process. I laid out some goals and some general plans I hoped to stick to. I didn’t expect to achieve everything, but I was genuinely hopeful.

Then, 2020 became the 2020 that we all hate and dread.

A once-in-a-generation pandemic hit.

Society and the economy shut down.

People lost friends, loved ones, and their jobs.

On top of that, political rhetoric somehow got worse in an election year.

It was bad. If ever there was a year in which you could be forgiven for overlooking your resolutions, it’s 2020. I think most reasonable people agree. We all need a mulligan on our resolutions from last year. We may even need one for the first part of this year, as the impact of 2020 has already extended into January.

For me, personally, the events of 2020 had a serious impact on the resolutions I laid out. The ones I thought would be simple, such as intensifying my gym workouts, proved to be very difficult when gyms were shut down for four months. While I tried to adapt, running more and doing body weight exercises, I still wouldn’t consider that resolution achieved.

My more ambitious resolutions were a lot harder to adapt. Every year, I make it a point to improve my social skills. That’s one of my major deficiencies and has been since high school. It has been a serious uphill battle over the years, learning to talk to people, make friends, and foster meaningful social connections. I’ve gotten much better since college, but I’m still below average.

Last year set me back again. Naturally, it’s pretty damn hard to work on your social skills when people are social distancing, working from home, or self-isolating due to concerns over illness. It turns out it’s just not easy to be sociable during a global pandemic. Go figure.

Now, that’s not to say I didn’t make an effort. I really did try to adapt. Learning how to use Zoom and getting family members to embrace video chatting really helped. I was able to both maintain and even strengthen the connections I had. When it came to making new ones, though, I was very limited.

As a result, my resolution to make a concerted effort to find girlfriend was effectively shunted. There was just no dating scene during a pandemic. It’s hard to embrace romance when so many people are afraid of kissing, hugging, shaking hands, or just going new places with someone. While online dating tried to adapt, I struggled to keep up.

If nothing else, last year made me realize how lucky other couples were to have that connection through the pandemic. You may be stuck at home, but you’re not alone and you have someone who can keep you grounded when you start to go stir crazy.

I needed that in 2020.

I needed that more than I care to admit.

Hopefully, that motivates me even more to put myself out there and find love later this year. I may ultimately have to wait until next year for things to be normal enough to embrace romantic pursuits, once more. I’m still willing to put in the effort in the meantime. If 2020 taught me anything, it’s that a crisis is much easier to endure when you have someone to endure it with.

Other resolutions, like traveling to certain places and taking an exotic vacation, had to be pushed back for purely pragmatic reasons. Missing out on those resolutions wasn’t too jarring. It’s just a matter of finding the time and making arrangements. That’s relatively easy to do once things settle. It’s the harder resolutions that might take longer.

I still want to make those resolutions for 2021. I also encourage others to do so, even if it just means carrying over every resolution they couldn’t achieve in 2020. That’s perfectly fine. I think most people would understand. Last year was a mess. We all deserve a pass.

At the same time, let’s not overlook the fact that a lost year is still a lost year. None of us are getting any younger. I’m getting to an age where I can’t afford to lose too many years, especially if I want to put myself out there, explore new places, and eventually find love.

So, regardless of how you feel about New Years Resolutions and the scars of 2020, I think it’s wise we all pursue our goals in 2021 with greater urgency. We don’t have to completely make up for all the time we lost in 2021. We should just remember how quickly plans can get derailed by forces beyond our control.

We can face some very tough setbacks over the course of our lives, but we should never stop pursuing meaningful goals.

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November 28, 2020 · 9:35 am

Jack’s World: How I Got Into Shape And My Advice To Others Trying To Do The Same

The following is a YouTube video for my YouTube Channel, Jack’s World. Since it’s the week of Thanksgiving, I thought it would be timely. It covers my history with getting into shape, the challenges I faced along the way, and my advice for those who seek to do the same. I’ve talked about this challenge before, but I thought it warranted a more comprehensive video. Enjoy!

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July 23, 2020 · 5:55 am

Going Back To The Gym: Relief And Realizations

I missed going to the gym.

Those are words my teenage self never thought I’d say, write, or think. That makes them all the more satisfying to say in the past tense.

This global pandemic has ruined a lot of things and disrupted a lot of lives. It’s also not done. It’s definitely going to get worse before it gets better. Many of us are already feeling nostalgic for a time when we didn’t have to wear masks, could go to a movie theater, and went out to eat on a whim. That was only four months ago. Let that sink in.

Coincidentally, that was also the last time I went to the gym before this week. Back in early March, I was told by the gym manager, who knows me very well after going twice a week for nearly a decade, that the gym was closing indefinitely. I thought it was only temporary. I’d hoped to be back in a few weeks. Weeks turned to months. We all know what happened during that time.

I was starting to lose hope. I still made an effort to stay in shape. If anything, I became more motivated. Being healthy during a pandemic is an objectively good idea. However, that wasn’t easy without the gym.

I don’t have a lot of exercise equipment of my own. My exercise routine was restricted to doing push-ups, sit-ups, and squats before running along the local trails. That definitely helped, but it wasn’t the same. Plus, I was at the mercy of the weather. If it was cold or rainy out, then I couldn’t do much.

It wasn’t the same and I felt it. I lost some muscle mass and gained some weight. It was frustrating, but that was the situation I had to deal with.

Finally, that changed this past week. I finally got word that my gym was re-opening, albeit to a limited extent. We can only go for hour-long chunks at a time and the capacity is severely restricted, but I can work within those constraints. After these past four months, I’m willing to jump through some extra hoops.

When I made it back, it wasn’t just a relief. It was cathartic. I almost forgot how satisfying it was to make it through a nice, rigorous workout. I also forgot how nice it was to have the luxury of doing something other than running in the blazing summer heat for cardio. I’ll never take that for granted again.

I also realized that I am definitely behind the curve. I still remember where I was, in terms of how many reps and sets I could do at a certain weight. When I tried to go back to where I was four months ago, my body did not cooperate. I had to turn the weight down to get through my sets. It was humbling. It also revealed that my efforts to duplicate the results of a gym were only partially successful, at best.

I know it sounds like I’m making a big deal about this, being able to go to a gym again. Believe me, if my younger self was reading this, he would’ve believed an impostor wrote this. However, the act of regaining part of my old routine, as trivial as it might be in the grand scheme of things, was nothing short of therapeutic.

The world is still in an awful, chaotic state. We’re nowhere close to being back to “normal,” as though that’s possible anymore. However, the fact that I can go back to the gym gives me hope that the effort, struggle, and persistence will pay off in the long run. We can’t regain the lives we lost, but we can push forward.

That will inspire me with future workouts. I hope it inspires others, especially those still living in a state of lock-down. There is a light at the end of the tunnel. It is worth enduring. Just hang in there. Like a good workout, this kind of strain will only make you stronger in the long run.

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March 26, 2020 · 6:01 am

Body Weight Exercises For Those Wanting To Stay In Shape During A Crisis

At this point, almost everyone’s life has been disrupted in some form or another by the ongoing Coronavirus/COVID-19 pandemic. Unless you live on a deserted island, a cave, or shack in the mountains, you’ve been effected by this crisis. Whether it’s living in an area that’s on total lockdown or just had your favorite sporting events cancelled, you’re feel the pinch of this crisis.

I certainly have. Recently, the crisis hit home in another profound way. Every gym in my area, including the one I go to on a regular basis, closed for the foreseeable future. A few may not open again until mid-May. That’s a long time to not have access to a gym. If ever you wanted an excuse to avoid working out, this is it.

However, I actually enjoy working out. That’s something my 21-year-old self might laugh at, but it’s true. Working out is one of the most cathartic parts of my week. The prospect of not having a gym to go to is genuinely jarring for me.

As difficult as it is, that doesn’t mean I’m just going to let myself go. I still intend to stay in shape and I strongly encourage everyone else to do the same. If you have free weights, an exercise bike, a treadmill, or some other piece of gym equipment in your house, I say use it. I don’t because I always had access to a gym. I didn’t imagine everything could be shut down to this extent.

Luckily, there are ways to stay in shape without the aid of equipment. I know because I’ve used them whenever I’ve had to travel or be away from home for an extended period. They mostly consist of bodyweight exercises, which is exactly what it sounds like. You work out, but you don’t use weights or a machine. You just use your body, physics, and a clear space.

They’re not quite as effective or satisfying, in my opinion, as using weights. They still get the job done for the most part. Combined with regular running and jogging, which I highly recommend as well, you can maintain your health and your physique. At a time when a novel disease is ravaging civilization, good health has never been more important.

To that effect, here are some handy charts I’ve found that depict both the types of bodyweight exercises you can do and ways to go about doing them. If I find a routine that works, I’ll gladly share it. If you have a routine, please share it in the comments.

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Stay safe, stay healthy, and stay awesome everyone.

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February 18, 2020 · 5:58 am

Staying In Shape, Eating Right, And How A New Appliance Helped Me With Both

Contrary to what every fad diet and overpriced exercise gizmo may tell you, there’s no real secret to getting in shape. You just have to eat right and exercise regularly. It’s not something you can do every once in a while. It’s not something you can condense into a few minutes and see the same results. It’s a habit that becomes a routine. If done right, it works. There are plenty of documented cases to prove this.

The exercise part is hard enough. I’ve shared my struggles with this before, but it’s the eating right part that most people find extremely challenging. I’m certainly among that crowd. One of the hardest things I did when getting into shape was changing my diet. At that point, I’d become very fond of sugary cereal, carb-heavy snacks, and candy of every kind. Just cutting back on that stuff was a huge test of self-discipline.

However, it can be done. In fact, there are many ways you can go about it, none of which involve buying into fad diets or purchasing overpriced meal kits. Trust me. If a guy like me can do it, then anyone can do it. I’m not that special, in that regard. I figured a lot of this stuff out through trial and error, but you don’t have to endure my errors.

When it comes to eating right, there’s only one way to avoid eating those sugary foods and overeating in general. You have to not feel hungry when you’re around them. That may sound like something that requires self-hypnosis, but it doesn’t. It just requires a little knowledge of which foods make you feel less hungry.

Those foods do exist and you can buy them anywhere. There’s no advanced science behind them. They’re just foods that are high in protein, fiber, and volume. They include chicken, fish, oatmeal, potatoes, fruits, vegetables, and eggs. For me, the one food that helped me the most was eggs.

This is where my favorite new appliance comes in. When I first got serious about eating right, one of my go-to meals after a workout was an omelet with tuna. It was tricky to make and if I was in a hurry, I wouldn’t bother. However, I knew eggs were a great food for feeling less hungry, so I tried to figure out a more efficient way of consuming them.

That’s where my favorite new appliance comes in. It’s nothing fancy. It’s just an egg cooker I bought off of Amazon. It cost me less than 20 bucks. It’s easy to use and it effectively streamlined the process of cooking eggs for me.

The way I use it is fairly simple. Before a meal, or as a snack, I use it to make three hard-boiled eggs. You just put the eggs in, poke a hole in the top, pour water in the device, and turn it on. The cooker does the rest. After just five minutes, I’ve got three hard-boiled eggs. Before I eat anything else, I make sure I eat those. As a result, I’m less hungry overall and end up eating less.

I cannot overstate the value of being less hungry when you’re trying to get into shape. It’s probably the biggest obstacle everyone faces when trying to eat better. It doesn’t help that we’re surrounded by so many delicious foods. Will power alone is not going to help you avoid them. In fact, relying on will power can be damaging in the long run.

Thankfully, the human body can be tricked, as can the mind. It’s not some fancy transcendental mind-body meditation strategy. It’s just simple chemistry. Eggs and foods like them have the chemistry that makes you feel less hungry. As a result, you’re less inclined to overeat. That’s what this egg maker has helped me do since I got it and if anyone is struggling to control their hunger, I highly recommend you check it out.

Please note that everyone’s body is different. Some people require more than just tweaks to their diet and a few extra eggs to get into shape. I am not a doctor or an expert. I’m just sharing some tips about what has worked for me in the past. I don’t make any bold claims or ask for your credit card information. This is just useful information that I thought I’d share.

Now, if you’ll excuse me, all this talking about eggs has given me a craving for an omelet.

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January 25, 2020 · 8:15 am

Recounting An Awkward (Yet Hilarious) Boner

awkward

For men, awkward boners are kind of like pranks that go horribly wrong. They’re either funny in hindsight or so embarrassing that you’d do anything to forget them. Get any man talking about the awkward boners he’s had in his life and chances are there will be a little of both. Most will be reluctant to share the really embarrassing ones, but they’ll gladly share the ones they know will get a good laugh.

In that spirit, I’d like to share another personal story about an awkward boner I had in a public place that was embarrassing, but hilarious in the grand scheme of things. It won’t be the first story I’ve shared involving an awkward boner. If people enjoy hearing these kinds of awkward, yet revealing stories, it might not be the last.

However, the previous story I shared was very different. That incident was mostly embarrassing because I was a teenager at the time and it took place at school, a place where things get awkward enough. This one is different. This one occurred while I was a mature adult who had largely survived the chaos of puberty, high school, and acne. In some respects, that’s part of what makes it hilarious.

To set the stage for this awkward exchange between me and my genitals, I need to establish a little context. This incident took place about five years ago. Around that time, I was trying to get into shape for the first time in my life. I’d just started running regularly. I’d also started going to the gym on a routine basis. I was past the point where I was figuring out what to do. At this point, I had developed a regular routine.

A big part of that routine involved spending at least a half-hour on a treadmill, burning off whatever excess calories I’d consumed. I even came to enjoy that part of my workout because it was a chance for me to put on my headphones, listen to music, and lose myself for a while. Sometimes, I would also listen to audiobooks. It helped get me thinking and sweating at the same time.

That part of my routine is how this incident took shape. Most of the audiobooks I’d listened to ranged in genre from mystery novels to political topics to romance. On one particular day, I decided to listen to a new romance audiobook. It was billed as a sexier, seamier love story. I’d listened to those stories before, but not while exercising. I didn’t think it would be a big deal.

In hindsight, I probably should’ve known better. On this day, which happened to be a chilly Saturday morning in the middle of winter, I arrived at the gym in my gym clothes. I had my audiobook loaded up. It was fairly crowded, so I found an unused treadmill and started my routine. I also began playing the audiobook.

The first 10 minutes went by without incident. I had already worked up a good sweat. Things were going well. Then, the plot of the audiobook took a very sensual turn. I knew when I bought the book that there would be graphic parts. I didn’t expect for them to happen that soon, but it happened.

I’m listening to these very graphic, very sexy depictions being read by an alluring female voice. Naturally, my body reacts. It doesn’t matter that I’m jogging. If anything, that accelerates the process. My heart is pumping and my blood is flowing. This just got it flowing in a specific direction. On top of that, I wore loose gym shorts that day. That meant my body had plenty of room to work with.

What unfolded next was an exercise in tact. I know almost immediately that this isn’t going to be one of those incidents that I can shake off by thinking about football. The dam has already burst. There’s going to be some spillover. All I can do is wait it out.

Keep in mind, this is a crowded gym on a Saturday morning. It’s full of people, young and old. Some of them brought their kids to use the indoor pool. If I were to walk around with a fully-pitched tent in my pants, it’s going to get noticed. Granted, some might just stare for a moment and look away. It’s still not a glance I wanted to attract.

I have to wait this out, hoping that it passes before anyone notices. That’s not easy because, as most men will tell you, jogging with a boner is more than a little awkward. It’s like trying to tap dance while juggling flaming torches. It sends all sorts of mixed messages to your body.

At this point, the best I can do is stop the audiobook and switch to music. I also slow the treadmill down so that’s just a brisk walk. I also tactically adjust my shorts to ensure the tent in my pants isn’t too noticeable. From there, it’s just a matter of my body catching up to my thoughts.

I’m still mortified, but I’m also laughing to myself. I’m still new to this gym and regular workouts. I imagine I’d make quite an impression if people noticed me getting erections while working out. They might find it funny. They might even be curious as to what the hell I was listening to.

Eventually, it passes. My heart is still pumping, but the blood flow finally shifts. I don’t even stop my workout. I continue my routine and go about the rest of my workout, as though it didn’t happen. To my knowledge, nobody noticed that I’d spent a good five minutes on a treadmill with a raging erection. I was relieved, but I remembered leaving the gym laughing hysterically at myself.

As awkward as it was, I don’t see that incident in a negative light. This wasn’t at a time in my life when my hormones were raging and my body was betraying me at every turn. I was a healthy adult who had since developed healthier attitudes. If anything, getting an erection in the middle of a gym showed just how healthy I was at that point.

I still go to the gym regularly. I’ve grown fond of it in the years since that incident. I just know what not to listen to when I’m working out. There’s a time and a place for listening to sexy audiobooks. A crowded gym on a Saturday morning isn’t one of them. It’s a lesson I had to learn the hard way, but in hindsight, it’s a hilarious lesson that I doubt I’ll ever forget.

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