CURRENT WORKOUT

I will be using this as a work-around for the iPhone since it can't display items in the background an will re-post/renew any forms that have data entered... essentially allowing me to load this page, see my workout and enter each exercise as I complete it.

Periodic workouts using google forms/spreadsheets

From Blogger Pictures

Using Google Docs spreadsheet forms to collect data and submit to google spreadsheet was able to collect random entries, display last reps/weight for five sets and then using Michael Galloy's Dashboard Widget formula to calculate 1 RM and using a formula using natural log for growth and decay was able to determine next workout RM given goal RM and date expected.

Taking things a bit further incorporated in a min/max reps per set and next highest 5lb weight to make minimum of desired next set RM from reps/weight.

Variable workout period in days, which changes the RM and in turn the weight according to Reps.

Incorporated a way to select what to workout and ultimately Next workout with date/reps/weight and ultimate max RM...

Allot of work, but making a very simple process of looking at next exercise and then using google forms to enter it.. simple :)



Using Google Docs spreadsheet forms to collect data

Calories Burned during exercise - calculator

The interesting thing about this activity calculator is it does VO2 max and MET equivalent as well.

iTunes podcast smart playlist

I listen to podcasts on a regular basis, and found that iTunes is missing an easy way to collect all my new / unlistened podcasts in one place. That is why I made this smart playlist.

Update your podcasts as you would regularly. For me I have turned off automatic update, leaving it on manual as I don't always want iTunes downloading all the podcasts if I'm not going to listen to them. Some I have set to keep all and some like news podcasts only keep the latest.

I have my iPod touch set to sync the smart playlist which I call PODCASTS. I select all podcasts and select update, then when all are downloaded I sync my iPod touch. This leaves all the new podcasts in their own playlist sorted by length (shortest first). That way I get through the news first as they are usually 5-10 min max.

If I am working around the house I will sync my iPod shuffle by dragging all the podcasts into the shuffle library for the same effect.

I have found that I had to separate the video / audio podcasts so made another smart playlist exactly the same that has 'video' instead of 'audio' as final criteria.

Hope this is useful... I know it has saved me allot of time, especially when I just want to go outside and work on a project... I don't seem to have much patience at that point :)

NIGHT SHIFT AND JET LAG - and not feeling tired

What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do. - Bob Dylan -

I like getting up and doing what I want to do, not being so tired and groggy that I am falling asleep every time I sit down or not being able to remember simple things through out the day. Having a clear mind and fresh body... sometimes you can power through it but for the most part, the longer I was on nights the harder it was to get my system back onto days afterwards.

Most of us are aware the circadian rhythm controls how aware and alert you are among other things. I tried all the usual tricks, but after working nights I was left messed up... usually the second day off was the worst, hitting my wall in the afternoon. My rule was to never make major financial decision or cook with fire while on nights or right after.

There was an article Starving yourself may fend off jet lag, seemed interesting and hopeful.

Basically, by starving yourself for 14-16 hours you reset your internal clock, letting you wake up about an hour or so before that time the next day. The idea being you don't want to miss an opportunity to feed when situations change in the wilderness.

Taking that idea on my last night shift, I eat dinner at 5:30 pm work my night shift till 7:30 am without eating (just drinking liquids with not calories) and then eat a breakfast of oats, eggs, milk etc the next day after I get home about 8:30 am. I then goto sleep till 2-3 pm, get up have dinner at 5:30 PM again. Goto bed around 10-11 pm without eating anything since supper... then magically wake up before my alarm usually around 7 am.

The day I wake up I am 80-90% functional, more importantly I don't crash or power-out. What determines my alertness is more based on how much sleep I get now not how many nights I have worked.

What I find hard is not snacking at night, when I do I tend to be less alert as I think it doesn't re-enforce my rhythm.

What doesn't help is that I live in Fort Nelson which in june has almost 24 hours of light and in December has almost 24 hours of darkness...

Something I have come to realize since I have been manipulating my sleep patterns is that what my parents said was right all along.

Don't eat before you goto bed. Make sure you eat a good breakfast for a good start to the day :)

Another example of fasting that works

ENERGY EXPENDITURE

Online spreadsheet to calculate energy expenditure for some common activities. Change this here

FAT CALIPER

For myself, using the skin fold method on my own spreadsheet, Accu-measure caliper taken at the suprailliac (2cm above the hipbone). Put left index finger on point of hip bone and move up one inch.

Pinch suprailliac skinfold between thumb and forefinger, pull skin and fat away from muscle tissue.

Place caliper over skinfold 0.5 cm from finger, close caliper until there is a click, release.

Repeat three times, taking the average. To find out your percent enter your age in this form. For another more involved method.

A LITTLE MOTIVATION

Since I have actually started my studying, figured this would be a good motivator.... at least for me :)

basal metabolic rate - Wolfram|Alpha

basal metabolic rate - Wolfram|Alpha

I stumbled across this BMR calculator, very useful...

Dad, how fast should I go?

"Son, if your not getting hurt, your not going fast enough"
- Dennis Hay -

LIVESTRONG together with Fitness Builder would RULE THE WORLD

I have been using Fitness Builder for iPhone/iPod for awhile, and recently they have added some interesting metrics like blood pressure, heart rate etc... up till now it has been the best app for fitness in the iphone now it's even better... but they a lack an online way of tracking this data.


This is where Livestrong myPlate would come in... using the livestrong app to track calories/weight and exercise (from amount of calories used). Livestrong uses a very basic app as a way to collect information for their website (your own personal information) broken down very specifically.

My proposal is to have fitness builder send the metric information to the livestrong website and track this using their interface... that way you get the best of both worlds.. a stand alone iphone app that rocks and access to the metrics on livestrong that also rocks.... what do you think?