I know, thx! :-) he has a lot of weight to lose and, any time he’s tried, he’d average about a 3 pound loss every week. the most he lost in a one week span, though, was 7 lbs! (lucky him) so, judging from what he’s done, that much of a loss in a year is possible for him :-)

*To Reply to RunDonkey - Some may have another name for this.  But I use gravity vertically to practice form.  Go to the deep end of the pool and do a surface dive 6-7 feet.  Be in a streamlined position as if you just pushed off the wall.  When you have reached 6-7 feet (your finger tips should be 0-1 feet under the water,) using proper form, take a stroke.  The propulsion should bring you up to the surface.  Take a breath and streamline back under the water.  Take another stroke and pull back to the surface.  This is one form bob.  Reason for this swimming drill - The gravitational pull while the body is horizontal can feel intimidating, being vertical takes the stress off your body and allows you to focus on the Pull phase of your stroke.

So today I went to MSG in NYC to watch the Finals in the Dick’s Sporting Goods NIT Torny.  Wonderful fun and awesome games!  Both games came down to their final minutes and neither were blowouts.  Also it was nice to see the “short” guys take control of BOTH games (two guys 5’7ish took the lead of the games).  Syracuse took over Stanford (even though stanford led for almost the entire game).  Virginia Tech took Oklahoma State to the last shot.  Anyone else see these games? 

Below is an excerpt from the Blog Link attached to this post.  I whole heartdly agree with Mr. Fogel, retail must give it a break!  We are overworking and squeezing the life out of the American society. 

"Now the retailers are opening on thanksgiving night. I for one think its wrong. Thanksgiving is a national holiday, the one day each fall every american can stop and appreciate our great country. We have 363 other days each year to shop (not including christmas - which is facing a similar fate of thanksgiving)"

All of the Following are done with your own Anatomical Adaptation weight
Pre Workout:
30 minutes

  • Shoulder Tone Routine
  • 2x10 Leg Lifts w/ 10 sec holds
  • 20 Pushups
  • 2x25 Back Presses
  • 2x40 Groin Curls
  • 2x40 Hip Extensions
  • 2x20 Hamstring Curls
  • 4x20 Quad Extensions
  • 2x50 Calve Raises
  • 2x50 Shin Raises
  • 2x20 Leg Press Squats


Distance:
60 Minute Swim

Workout:
400 Warmup Choice
5x50 one armed swim, 5x50 sprint - 1 min per lap - alternating
200 Kick
100 Tempo
5x100 IM on 2min
200 Cooldown
1xmin kick w/ forearms out of water
30 Form Bobs
4x25 All Out Sprints on 1min

Great For:
A great workout for getting back into it.


*To Reply to RunDonkey - Some may have another name for this.  But I use gravity vertically to practice form.  Go to the deep end of the pool and do a surface dive 6-7 feet.  Be in a streamlined position as if you just pushed off the wall.  When you have reached 6-7 feet (your finger tips should be 0-1 feet under the water,) using proper form, take a stroke.  The propulsion should bring you up to the surface.  Take a breath and streamline back under the water.  Take another stroke and pull back to the surface.  This is one form bob.  Reason for this drill - The gravitational pull while the body is horizontal can feel intimidating, being vertical takes the stress off your body and allows you to focus on the Pull phase of your stroke.

Fluffy Eggs
Take 3 eggs, crack, and put 1 full egg and 2 whites into Pam sprayed frying pan.
Keep flame Very Low
Put a large pinch of finely shredded mozzarella cheese into eggs.
Mix Cheese throughout egg whites WITHOUT breaking the yolk.
Continue to mix, break, and scramble the egg WHITES as they become cooked.
When whites still look wet but are cooked, break yolk and start to scramble into whites.
Continue to STIR, cook, and scramble until desired wetness and dryness (I like my eggs on the wet side)
So Nutritious!  So Flavorful!

Originally Blogged at The Gawors

Gawors comes in 8th at the Long Course World Championships after starting in 14th off the Bike.  After starting off too quickly, Gawors fatigued and needed to back off his speed for the later half of the bike and part of the beginning of the run.  Read his blog to go more into depth about  his race!