So we have reached the official one month point of our Journey to a Healthy Lifestyle. it is hard to believe it has already been a month. It also meant that it was measurement week. Shannon and I had decided that we would take measurements before our very first workout and then remeasure every month to see if we were progressing.
Four weeks are in the book of our journey to a healthy lifestyle. We never thought we would get to this point. It feels like a huge accomplishment, but when I look in the mirror, I don’t feel accomplished.
Here is our recap of the week: Continue reading
I cannot believe that we have completed three weeks of our healthy lifestyle journey. It has been a wild three weeks. I have never felt so sore in my life, but at the same time I have never felt like I have accomplished more physically in my life. Continue reading
The journey continues. Week 2 is in the books, and we are back to report how it has gone. I absolutely could not embark on this journey without my wife. She has helped hold me accountable more times that I can count. It has been exciting going to the pain and then accomplishment together. Here is a recap:
Shannon: Returning this week to CrossFit was a little difficult having had taken the weekend off from doing any type of exercise. I had told myself I was going to fit in a workout on Sunday, but how could I resist a Sunday afternoon nap? It also didn’t help that because of our schedule over the weekend, we ate out quite a few times. I mean, can you blame us when were within a square mile of Chic-fil-a? We certainly made up for some poor choices this week though!
The highlight of this week for me was pushing myself to complete two workouts that I never thought I would have been able to complete. Because we get most workouts modified, we were given the option to end the first workout after 25 minutes. As I began the workout and kept my eye on the clock, I thought for sure that I would gladly throw in the towel as soon as that clock said 25:00. But as I watched everyone else enduring the pain of this particular workout, I made up my mind that I would complete the workout, no matter how long it took me.
The next day when we arrived and saw the workout for the day, I just knew that this was going to be one of the toughest ones for me to date. The workout included completing 600 feet of lunges in addition to carrying a weight overhead for 600 feet. 600 feet of lunges? I thought for sure that I would be in tears before the end of the workout. If I was given a time at which I could clock out, I was certainly taking it on this one. But once again, as I lunged my away across the gym, I determined that I was going to finish it out. I set a goal time, knowing that I would surely be the last one to call out “time”, but I would finish no less. Finishing just 21 seconds over my goal time, I took my last lunge. Sure, I may not be able to walk the rest of the weekend, but I’m so incredibly happy that I did not give up!
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Mike: So the way our schedule worked, we had a three-day weekend from CrossFit. It was just long enough of a break to not be sore anymore and forget how grueling of a workout it is. I actually found myself eagerly looking forward to going back. Over the weekend I ate what I wanted, when I wanted. NOT GOOD!
The soreness that went away over the weekend came back immediately after Monday’s workout. Part of me has been embracing it because I know it means I am getting in shape. The other part of me says, this is why I stop going to the gym. But, this column, and my wife telling me that we are going to continue working out helped me get through the week.
Three grueling workouts later and week two is in the books. It was a tough week of workouts but we pushed through. Wednesday and Thursday’s workouts were especially tough. There are a lot of you out there who are intrinsically motivated. That push yourselves to the limit during your workouts. I am not one of those people. I stop the minute things get tough. Having a group of people cheer your on, motivating you to finish the workout is incredible. Shannon and I both did workouts over the past two days that we never thought we could do and we were only able to do it because of the support that we received from everyone there with us. I cannot underestimate how valuable that is.
As far as eating goes, it has still been a struggle for me. I almost wanted to cop out and leave this part out but a) I thought it could be beneficial to show that this journey has not been 100 perfect successful and b) I am hoping this column will help hold me accountable. To be honest, I ate Pizza Hut twice, and Chik-fil-a. Not necessarily a recipe for success. I am hoping that next week will be better.
I have received many requests from people wondering what CrossFit is, so the owner of CrossFit Hanover, Dan Sell will give this week’s fitness tip as well as explain a little about CrossFit.
Fitness Tip of the Week: The first steps.
Taking the first steps into a fitness center is possibly the most terrifying and daunting sensation one experiences upon deciding to join a fitness regimen. “Is it too late to turn around and go home?” is the most common statement we hear from our first timers who are apprehensive about getting started. It shakes them to the core and ultimately leads a lot of people to get back into their cars and drive away.
Without those first steps, literal or psychological, you’ll never know what kind of door you may open. At CFH, we’ve changed so many lives for the better. We’ve had clients lose over 100 pounds. We’ve had parents improve their health so they could play with their kids. We’ve had athletes earn college scholarships. We’ve had children with autism learn to communicate, move, and show the world how amazing they are.
When you walk in the door at CrossFit Hanover, you won’t find egos, muscle heads, or bodybuilders. You’ll find individuals, on journeys. You’ll find a huge extended family of people there to support and push one another because the way we see it, pats on the back and high fives will keep you working to improve yourself. Support from like-minded people will help you keep your focus on what’s most important; your journey.
Mike and Shannon are a testament to the CFH way of life. They took the first steps in stride and will experience an amazing journey at CFH! – Dan Sell, owner of CrossFit Hanover.
Mike Rubin is a sports reporter for The Evening Sun. Each week, he writes about his fitness journey with his wife, Shannon. Contact him at mrubin@eveningsun.com, 717-637-3736, ext. 143 or @michaelrubin6 on Twitter.
Week 1 is in the books. The Rubins’ journey toward a healthy lifestyle has officially begun. Last week when we wrote the column, we were super excited to get started. That was until emails started pouring in telling us about how much pain we were going to be in.
Remember the feeling you had the night before the first day of school? That was how we felt Sunday night, multiplied by 10. Here it is, the end of Week 1, and we made it. It definitely was not easy, but we made it. That has to count for something right?
Mike: Wow, I have to admit, I was extremely nervous Sunday night. On Monday morning, I was asking if it was too late too quit. I could feel the butterflies in my stomach as we drove to the gym. We started with a warm-up lap. Have I mentioned yet how out of shape I am? Shannon and I made a pact that we would not leave each other when we were running. Now, I made it seem like I was helping her out by my willingness to stay with her. The reality is, I was hoping more than anything that she would not leave me in the dust.
Once we finished our lap, we did a few more warm-up/flexibility exercises, and then it was on to the weights. We did three sets of 10 back squats and shoulder press and three sets of 15 “superman’s”. At that point in time I was ready to call it a day. I felt good about myself. My body was aching, I had done some cardio, stretching and weights. Day 1: Check. That is, until we were told that we were about to begin the real work out. It consisted of 50 kettlebell thrusts, 300 jump ropes and 50 kettlebell thrusts. Needless to say, 18 minutes and four almost-vomits later, my day was done (I was the last one to finish). Now, I just had to find the energy to pick myself up off the mat.
Tuesday came, and so did the soreness. It hurt to sit and stand up straight. As Tuesday progressed, I have to admit, I was asking Shannon if it was possible that we quit. That has always been a struggle of mine. I work out, I get sore, I stop working out until the soreness is gone and never go back to the gym. This was a perfect example of why I am thankful I am going through this with her. Shannon reminded me that we made a commitment to you, the reader, and that we would (one day) be thankful we did this.
On Wednesday morning, I felt like a child making up excuses to stay home from school. They fell on deaf ears as we headed back to the gym. I was so nervous/scared of what was going to be in store that I thought I was going to get sick in the car. When we arrived, I could not get my keys out of the ignition. The workout again was a bear, but fortunately it was modified to our level of ability and somehow we got through it.
Thursday was another strength workout and I must say, afterwards, while exhausted, I found myself starting to actually enjoy it.
I have to admit that while I have tried to be more conscious of my food choices, I have failed several times. I have still had my soda or two a day and somehow four or five Tootsie Rolls found their way in my belly. On the positive, my water intake has increased dramatically, and we have had protein smoothies almost every day after our workouts. This is definitely going to be a difficult area for me, but I hope that each day, my diet gets a little bit better.
The biggest lesson I learned this week was the power of support. It is amazing what having 10-12 people supporting you and cheering you on while you work out does to you. I did things this week at the gym that I never thought I could do and would not have done alone. I totally would have stopped each of those exercises short by several reps the minute it started getting hard. But with the support I was able to push on and complete each set and I know that it will pay off in the long run.
Shannon: Well, Week 1 is in the bag, and I can say with 100 percent honesty, I am pumped about the next 51 weeks. Please understand that by no means was this week easy! Sitting down and standing up give me glimpses of what I will feel like when I’m 87. I’ve needed a nap almost every day, and the house is a disaster area because it is too painful to bend over to pick things up. But I’m eager for more! Yes, you read that right.
On our first day, someone told us that this was less like going to the gym and more like a P.E. class, and I thought to myself, “Well, that’s just great. I hated P.E. class.” Having completed this week though, I completely disagree with that statement. I never once felt like I did in P.E. class. I was encouraged and supported and cheered on, and not just by my husband. This is exactly the reason that I am excited about completing the next 51 weeks.
The workouts were hard, and there were times I didn’t think I could lift myself up to do my 45th push-up, but then I’d hear, “You can do it!” and I would find the strength I needed to finish it out. It’s that support that makes me want to go back to work harder so that one day in the near future I can call out to a new person and make them feel like they are not alone on their journey.
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Week one is in the books, and it is on to Week 2. If you are joining us on a journey toward a healthier lifestyle of your own, we would love to hear from you. Comment on the column at eveningsun.com under the local sports section or check out the Handful of Sports blog at www.evesunblog.com/handfulofsports, where you will find highlight videos our workouts this week, plus much more.
Fitness Tip Of The Week: “I don’t ever say the word diet. Don’t diet, eat right. I also believe that without challenge there is no change. People always come into the gym and workout, but wonder why they don’t see change happen and it is usually because they do the same things all the time. They do not understand they need to make it challenging to get better.
- Mark Baker, personal trainer at Planet Fitness in Hanover
Mike Rubin is a sports reporter for The Evening Sun. Each week, he writes about his fitness journey with his wife, Shannon. Contact him at mrubin@eveningsun.com, 717-637-3736, ext. 143 or @michaelrubin6 on Twitter.
It almost pains me to say this, but the time has come. This once in shape body of mine has turned into a storage room for excess fat. Ten years ago I was in the best shape of my life. Now when I go to the gym, I can almost guarantee I am going to pull a muscle.
Well here it is, the “highlight” video from week 1. I use the term highlight very loosely.
Discussing the upcoming boys’ tennis season, Biglerville High head coach Bob Brubaker noted his team has one of the best players in the YAIAA in Cole Herzing.
However, there is always room for improvement, even for a player with a 20-4 singles record a year ago, and Brubaker said Herzing’s ability to rally while trailing was a problem.
Therefore, he enlisted manager Carlee Brumgard, last fall’s All-Area Player of the Year in girls’ tennis, in a drill to challenge his top singles player.
In every game Brumgard served to Herzing, she began it with a 30-love lead. Conversely, when Herzing served, he began with a 30-love deficit.
“This is the mental part of the game,” Brubaker said. “You have to step up and work the point where you can win it.”
Noting Herzing beat Brumgard by the end of the drill, Brubaker said. “I think he’s ready to go to the next level, not only dominating the league, but he can play (players from) Central York and South Western. He will be a different kind of player mentally than he’s been in the past. “
Marco Andretti knows the Indianapolis Motor Speedway well.
First, there is the family legacy at the track, where grandfather Mario Andretti won the 1969 race and where father Michael’s failures, often while contending, indicate a family curse there in the ensuing years.
Marco himself experienced some of that in 2006, when he fell short of victory in the second-closest finish in Indianapolis history. So Marco knows the tradition.
However, when the state of Indiana recently proposed some financial help for the speedway that may include the installation of lights around the Brickyard, that drew a curious look from Marco Andretti, visiting York on Thursday to accept an associate sponsorship from United Fiber & Data, a local company.
“Some of the tracks are so lit up that it’s brighter at night than in the daytime,” he said. “We dim the lights on our dash because we’re running with clear (face) shields.”
He added, “I’m all about tradition and, the Speedway, it’s always been a day race, but at the same time, the future, we’re open to changes. I like night races in general. With Indy cars, we put on a show. The cars bottom (onto the track) and they spark. It makes it look cool.”
A look at some historical comparisons as the 2012-13 high school winter sports season winds down.
1) The 200-yard freestyle championship which Delone Catholic’s Victoria Griffin achieved Friday in the District 3 Class AA Swimming Championships continues a Hanover area tradition.
In fact, the 200 freestyle has been won by a Hanover area swimmer twice before Friday – Bermudian Springs’ Kristin Brown in 2002 and, in Class AAA, Gettysburg’s Tricia Weaner in 2007.
2) When Delone Catholic’s Jim Dooley recorded his 700th career coaching victory recently, that total included his time coaching in Iceland.
However, he is rapidly compiling big numbers coaching high school basketball in the Hanover area as well.
With Friday’s District 3 Class AA championship, Dooley’s record at Delone improved to 186-83 in 10 seasons. Couple that with his 145-147 mark in 12 campaigns at Gettysburg High and he has a 331-230 record, ranking among the leading winners in the Hanover area.
However, he still trails some noteworthy coaches, including the man he followed at Gettysburg, Merrill Eckhart, who posted 384 wins. Jake Diviney continues to hold the Hanover area mark for coaching wins with 452 achieved at both East Berlin and New Oxford high schools.
And let’s not forget his girls’ basketball counterpart at Delone. Gerry Eckenrode is directing his 14th season and has a 337-99 record, a winning percentage of 77.2. That ranks higher than the previous standard bearer for winning percentage in the Hanover area, Hanover’s Frank Noonan, whose boys’ teams won 76 percent of their games.
3) Believe it or not, all of the above men fall short of a swimming coach. South Western’s Bill Sterner’s 510 dual-meet victories in 40 seasons set a Hanover area standard which may never be reached in any sport. especially in today’s climate of all too brief coaching careers.
4) Now that Delone has won back-to-back District 3 crowns, the next challenge will be a three-peat, something that no Hanover area boys’ team has done since Gettysburg won the trifecta … back in 1941-43.
