BARRONVC   65,735
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BARRONVC's Recent Blog Entries

Balance and Focus

Sunday, October 23, 2011


Just working to find new exercises that are efficient, hit many areas, and cut down on the time needed to get my workout in.

  
  Member Comments About This Blog Post:

SHIRAZSOLLY 10/26/2013 8:48PM

    Ha! I like your title! That's great! I do balance exercises with kettlebells, too, but haven't yet tried them on a bosu. You're ahead of me!

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KA_JUN 10/18/2012 2:21PM

    Whoa, looks difficult. Can you trackstand? I can't.

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ARCHIMEDESII 10/18/2012 12:55PM

    A lot of people neglect balance exercises when they train, but they are really important for increasing over all core strength.

Great video !





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BARRONVC 10/18/2012 12:20PM

    It's basic balance and stabilization. I just started with rocker boards and wobble boards doing my upper body and lower body exercises.

I saw that BOSU and gave it a try. Over the next few months I did about 30 mins per day and keep coming up with new things to challenge me.

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SPEEDYDOG 10/18/2012 10:26AM

    How long did you have to practice that?

Bruce

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RAINRUN 2/21/2012 11:52AM

    emoticon

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IRISHF 1/14/2012 11:11AM

    That's impressive!

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RAINBOWMF 12/8/2011 9:33PM

    emoticon emoticon emoticon

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LOLAJO54 12/8/2011 9:08PM

    LOL I love it -- you go !!!
Old Man- No Diaper ... you are thee best ..

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TOOTHFUL99 11/10/2011 4:13PM

    Nice balance! I think I would fall off!

Great job on the Vlog. Maybe you could have a new career and be the next Jack LaLain!

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IMSMILEY88 10/24/2011 10:28PM

    Wow! That looks like a great exercise! I've got a BOSU...just taking up room in the garage! I need to get it out! Hmmm...thanks for the inspiration!

And, I'm used to the 'much younger' photo of you. Nice to see a more up to date version of you! Thanks for sharing the VLOG!

Oh...and I'm curious about your background photo....what's that all about? very interesting!

Comment edited on: 10/24/2011 10:28:57 PM

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BILL60 10/24/2011 7:55AM

    Super balancing act. For an old man, you hang tough (LOL).

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TEENY_BIKINI 10/24/2011 7:30AM

    Wowza! That is so cool.

Love the sound track... so retro :)

And your quads are to die for....

"Old man, no diaper" - gosh, you are funny.

What a great way to start the day!

Great!

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JUSKINNER 10/23/2011 8:35PM

    Wow! I really need to try that balance stuff! Our gym doesn't have kettleballs.......but I'm sure some of the old men have diapers........

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CAROLISCIOUS 10/23/2011 6:03PM

    Smart combo...I don't have a BOSU...yet. I'm sure I will soon! LOL!

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THOMS1 10/23/2011 5:01PM

    emoticon

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BARRONVC 10/23/2011 4:20PM

    I have to take my hat off to my two favorite Vloggers. FIT-WHIT and MOSTMOM1.

It was FIT-WHIT that inspired me to Vlog.
MOSTMOM1 has skills that are freakish, she really challenged me to test my skills and start working on my Mac.

I love them both.

Please visit their Vlogs and Blogs.

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FIT-WHIT 10/23/2011 4:10PM

    AWESOME, Gary! You crack me up: "Starring: Old Man- No Diaper"!! LOL! So silly. Looks like some great balance/strength exercises that you're doing! Not sure I'd be able to do them myself. Is that space at your gym, or your home-gym area? Looks like a great place to workout. :)



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MOSTMOM1 10/23/2011 3:53PM

    Dang, you got some guns there! I like the kettlebell/BOSU combo--smart and efficient.
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MARGIE4230 10/23/2011 3:19PM

    Great job !

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Calorie cutting or calorie deficit, are they the same?

Wednesday, June 29, 2011

Calorie cutting or calorie deficit, are they the same?

What do we know about our body type?

What does our body know about burning/storing calories?

What does our body know about storing fat and releasing fat?

These are the questions we must dig deep to answer for us as we are all different.

Know your BMR! Basel Metabolic Rate or how many calories you require at rest. For me given my age and muscle mass itís about 2000 to 2100.

If Iím not too active and cut to 1800 calories (below BMR) but my body actually needs 2500 Iím at a 600 calories deficit. My body might shut down and go into a starvation or protection mode (like a computer does to save battery). My body is an endomorphic mesomorph, I lose and store fat easily, as well as, have great endurance and gain muscle quickly. It is an efficient body so I need to keep it burning. Therefore, to remove the fat I must burn it so it leaves my system. How?

Keeping the same 600 calorie deficit I increase my total calorie requirement to 3000 to 3200 a day through activity and exercise. I increase my intake to 2400 to 2600 calories. My body is in burn mode yet my deficit is at 600 calories. I should lose at least 1 pound (3600 calories) per week.

If you go on extreme calorie cutting diets you must be careful to do it for only a short amount of time or the body will shut down. It can be done but you really need to know how your body will react. Being a competitive wrestler for many years I have found the limits and put my body into starvation mode. It takes time to track and fine tune your eating habits.

I stopped tracking for a while and just ate about what I thought I should. My calorie intake was ok but I drifted way up on carbs and way down on protein. My fat intake was right on the mark. Too many carbs is not good for my body type and I want to keep them to about 40 -45% unless I do an endurance activity. I also found myself eating too much too late at night. All in all not to bad but I learned what I need to do.

I continue to learn and adjust as needed. It is my goal to eat consciously without tracking in the future. Its work in progress and I still need tracking to keep me in line.

What works for me?

Eating early in the day! At this point a big breakfast with egg whites, an onion, some fish, chicken, or lean beef, and a small amount of cheese total about 500 to 600 calories. Protein is up, carbs are down. I will eat more carbs at snack time. I need a good calorie start on the day or I end up eating too much too late at night. That will cause me to store. Drink your fluids too.

What kills my efforts?

Eating at night! Even with the same calorie intake I donít do well if my calories are consumed past 8pm.

I canít eat cereal or energy bars that late. I love carbs but they donít like me. No more protein drinks after the gym. Instead, I have started eating fresh strawberries after the gym, about 11 pm and that seems to stop the hunger yet giving me a few carbs that help me sleep.

Itís been a total of 18 months, still adapting, still paying attention, and still improving.

  
  Member Comments About This Blog Post:

TEENY_BIKINI 7/29/2011 9:17PM

    Fantastic and informative! Well done!!

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DAISEYDUCK 6/30/2011 9:44AM

    Yep! Exactly the same ideas I've been looking at more. It really is not just simply cutting calories, but rather knowing your BMR and applying it to your daily plan. It took me a while to really get it. You're doing great!


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NEVERGIVEUP1969 6/29/2011 2:43PM

    Wow!!!! U have been studying ur body's reaction to what ur doing. This is what makes the difference. We have to know what works for us!!!

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Rehab pays

Monday, May 09, 2011

After losing 7 bowling balls of weight, Multi level cervical fusion, new hip, and lumbar surgery this is how I have progressed. It's been 17 months since starting my weight loss, Jan 2010 since I joined Sparks, and less than a year since my last surgery.

Many hours in the gym to get my body to stabilize.

If you try this don't use a 20lb dumbbell in each hand. I do my upper body strength training in this manner to keep everything firing and stabilize my hip and back. I also do a specific routine I created on BOSU ball for lower body strength. 5 Minutes and your legs are on fire as well as your trunk.

  
  Member Comments About This Blog Post:

RUSTBUCKET1 1/10/2012 11:05PM

    What a workout!

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MOSTMOM1 8/26/2011 11:21PM

    Duuuuuude! YOU are the rock star! Yes, we need to combine our freakish abilities and create Cirque de Spark. LOL I gotta put BOSU ball on my Dear Santa list now.
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CLAIREINPARIS 8/4/2011 2:27AM

    This is so impressive! Wow!!! emoticon

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TEENY_BIKINI 7/29/2011 9:13PM

    WOWWWWWW!! That was so impressive. That takes incredible balance and strength.

PS - hot legs. That might have to be your new nickname, Hot Legs :)

Well done. Your hard work shows.

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FINDINGSTRONG 6/22/2011 5:43PM

    LOVE IT! I'm getting back into stabilization training myself! I'll have to add this one! :) Thanks!

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RAWKNRUN 5/31/2011 12:28PM

    Nice job man, just found this, hope you have been doing well!

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DAISEYDUCK 5/31/2011 11:48AM

    Incredible balance! Looks like you've made such great progress! Way to rock it!!

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LAURIE-RN 5/29/2011 7:27PM

    Great to see you back! You look strong and fit! Great job!!!

Laurie emoticon

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LILYBELLE8 5/10/2011 9:01PM

    All I can say is "wow"!! Way to overcome challenges!!

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FIT-WHIT 5/10/2011 8:48AM

    LOOK AT YOU, SUPERMAN!!! GO GO GO! ;)

That looks mighty tricky... not gunna lie.... Way to go, Gary! Congrats on all the progress and how far you've come in this journey!!

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VALERIEMAHA 5/9/2011 6:40PM

    Just: WOW!WOW!!WOW!!! You be doin' it to it!!!!!! You look frickin' amazing! Yeah, as Cindy says, Balance is soooooo important.
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Maha

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CINDYC53 5/9/2011 6:31PM

    Totally awesome, Gary. Is that a BAPS board? I've seen people use them in rehab, but on a much less challenging level!!

Balance training is KEY.
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THECITYMOUSE 5/9/2011 3:40PM

    LIKE A BAWSS!!!!!

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THOMS1 5/9/2011 2:56PM

    emoticon

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I'm a dumb Aspartame!

Wednesday, December 29, 2010


In my quest to find better health, improved physical output, and a thinner layer of high density foam padding all over my gutt and butt I've made mistakes. I hope to learn from them and pass the info to my Sparks Peeps.

Aspartame sucks! I suck for eating it. The Christmas holidays and I thought, ďI'm going to be a good boy, not a dumb assĒ! I was stupid. In my efforts to avoid bad fluids my small brain thought, ďCaffeine free diet Coke would be okĒ. It's better than an alcoholic beverage, or is it? Is it better than Cherry Coke with all that sugar? What do I drink, NA beer? The Caffeine free diet Coke has low sodium and bubbles. After drink a lot of it I finally looked at the label. The Caffeine free diet Coke has enough aspartame to choke a horse.

What else sucks? Activia yogurt has a load of aspartame in it. Oh, the stuff will make you crap like a goose but it's not that good for you. Jamie Lee looks great but she can afford the best trainers, real yogurt, not to mention a good colonic cleaning and enema for the best in LA.

You can research the good and bad about aspartame. Bottom line, it caused me to pack on a few, it makes you crave sweets. How do I know, because it was the only thing I added since April 2010 and I maintained my since then.

In one day of clean eating and drinking 5 liters of water I'm down 5 lbs. I was probably holding from all the chemicals. That being said I was going dump that Caffeine free diet Coke in my plants but they might die or eat me.

I don't know what to believe but when in doubt, go without.

Water, tea and Stevia will be my fluid selection. They do have a Vitamin water out that is no calorie and sweetened with Stevia so I might check that out. I'll have to check the sodium. Any suggestions are welcome.

For me it will have to be back to the old fashion way of weight loss. Clean eating, no sugar, no starch, water and tea, shut the pie hole, do the math, and go to the gym. I lost 5 bowling balls since 11-09 and Iím making my goal weight in 2011. It canít be stopped! The only thing that can stop me is me and I refuse to sabotage myself.

Iím committed, whatís in your freezer!

  
  Member Comments About This Blog Post:

COOLMAMA11 7/4/2011 9:32PM

    Oh my I have been using that sweetener for years, and have been drinking diet cola, guess I'd better smarten up, and give those things up.
Here I thought I was doing a good thing!

Elaine

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ALYFITN 12/31/2010 6:49PM

    Thanks for the heads up. I'll dump the Activia from my diet--I did not really pay attention and it's too sweet now anyhow.

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THECITYMOUSE 12/31/2010 6:36PM

    Nothing artificial in mine. Now, I'm trying to rid myself of sugar for good, which is...really hard for me considering my sweet tooth. Alcohol needs to go, too. Basically...to be healthy, we need to think of food as fuel...but we think of our tastebuds first. Damned Snickers!
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DAISEYDUCK 12/31/2010 1:27PM

    I'm right with you... all this artificial crud is just BAD!!! I feel so lucky that sweets were never my weakness. Put a bag of chip in front of me though... :( it's just not good! Gotta stick with the clean eating. It's the smart way to go :)
Great blog! Stay strong!

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WONDERFUL2BME 12/31/2010 3:51AM

    I did a research paper for college a few years ago. You don't want to eat that stuff! The FDA only approved it because the FDA agent that was doing all the investigation of it and finding mice that died showing up later in the research being alive etc. Anyway, he went to work for the makers of the product and the FDA didn't have enough time to start over with someone else so the product was approved. It does cause brain tumors. I know I wiened myself off of it and had to put up with intense headaches for several days from the withdrawls.

It is really hard to know what to drink though. Water would be best but I keep seeing all these water scares all over the place from our water system having high levels of prescription drugs. Well anyway, I'm glad you quit aspartame.

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CINDYC53 12/31/2010 12:35AM

    Great blog!! I only drink water (and coffee in the a.m. and occasionally green or herbal tea). I have to confess that I have been known to use Splenda.
Xylitol is "sugar alcohol" - right? It's in my Trident gum... If I chew too much of it, it has an rather unpleasant side effect!
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It's really eye opening when we look at the physiology of sugar. I did it, in depth, in my Physiology class last year, and I swore I'd never eat sugar again..... but I guess I have selective memory, and I'm HUMAN.
I appreciate your straight/pep talk. I need it!
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BARRONVC 12/29/2010 8:32PM

    Does anybody know about Xylitol?

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AMBERHENLEY 12/29/2010 7:41PM

    Great blog! Artificial sweeteners are horrible! Luckily, I've never had the taste for them, but I have had my soda and kool-aid days. Now, I stick to water and tea. I don't care for the taste of stevia so I use agave nectar.

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Sugar Sucks or The Gym Can Make You Fat..........

Friday, December 03, 2010

Sugar sucks: It does if you eat too much. Sugar is sneaky and hides on you. Sugar will get you if you don't pay attention. You will pass on a candy bar but gobble down a few energy bars or suck down an energy drink at the gym? The sugar will get you that big ole ass you have been trying to dump.

The Gym Can Make You Fat? It can if you get sucked in. I've noticed a lot of energy bars, energy drinks, and some kind of smoothy drinks are now sold at the gym. Ever get to a class or workout in a hurry and didn't quite eat enough? You finish a workout hungry as can be and those bars looked really tempting ....right? That stuff will mess you up.

I made that mistake shoving 2 Cliff bars into my pie hole right before a spinning class. I wasn't going to litter so I put the wrappers in my shoe. Later I read the wrappers and come to find I cranked 90+ carbs in a few bites. That was a mistake but not as bad as one poor lady. She just finished her workout, really working hard and trying to lose weight. Happy as can be she orders a smoothy for energy. It looked good so I asked, "what's in that bad boy?" The guy replied "about 6000 calories and bunch of muscle building stuff". The poor lady almost puked and was pretty pissed they sold her that drink without giving her the calorie count.

Holy Crap Batman, you better bring some food with you or suffer for it.

What's in your stomach?

Sugar Sucks or The Gym Can Make You Fat.......... only if you let it!

  
  Member Comments About This Blog Post:

SAGE150 12/8/2010 1:07PM

    Sorry, should have included this bar in the earlier comment. I also have at home right now Think Thin (Brownie Crunch flavor) bars that have 230 cal, 25g carbs, 0g sugars, and 20g protein. Also gluten free. I bought them at Wegmans.

Comment edited on: 12/8/2010 1:08:18 PM

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SAGE150 12/6/2010 9:51PM

    SO many HEALTH foods are totally loaded with sugar. True dat, man. I never buy a fruit smoothie, I only eat whatever smoothies I make at home for the simple reason that many have added FLAVORS that are actually flavored corn syrups in disguise. And I always check the labels on the protein bars. They are just as guilty. I like the Clif BUILDER'S Bars that have around 30g carbs--23g of which are sugars--but 20g solid protein. They have more protein and less carbs if I remember correctly than regular Clif bars. Also, I like the nibble a bit on one before a workout and then have a piece of fruit afterwards or else continue nibbling on the bar. I don't actually finish my bars unless I am absolutely ravenous. I just want them to fuel my metabolism, not actually feed me. My regular meals with fresh food do a fine job of that.

Nice blog.

Comment edited on: 12/7/2010 5:44:21 AM

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BARRONVC 12/3/2010 11:28PM

    We don't have vending machines at the gym but a bar with boxes of every kind of energy bar sitting right in your face (marketing genius set this up). Oh, they do have a banana for 50 cents.

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SLEEKKITTY 12/3/2010 10:11PM

    Nothin' like real food. You are right about bringing your own snack with you. Lucky thing that I am cheap and refuse to pay for the junk in the machines at the gym.

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TEENY_BIKINI 12/3/2010 7:29PM

    Totally hysterical. I like when you are fiesty :)

It is amazing how many things that are considered "healthy" are loaded with sodium, carbs and/or sugar.

I definitely read labels more and when I don't - I always, always regret it.

Great blog - and oh so funny.

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IMREITE 12/3/2010 7:14PM

    i had a trial membership at a gym and saw their vending machines had lots of "special" bottled waters that were very expensive to me. i brought my own. They promoted their smoothies with lots of "boosters". I've always wanted to ask what the heck is a booster?

i started buying whole or unsweeted canned/frozen produce to make my own snacks or smoothies. I'll admit i love junk food, but as i have been more mindful of what i wat and how much i've discovered how to plan better snacks and meals. i still have a way to go, but i am getting there.

i met 1 person that said she gained weight since she joined a gym. she couldn't understand why. she add energy bars all the time!

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