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Post by scomfort on Feb 13, 2014 5:36:56 GMT -8
Week #2:
Day 4: 30 minutes on the treadmill
Day 5: lower body resistance routine + 30 minutes on the treadmill
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Post by KC on Feb 13, 2014 11:02:39 GMT -8
Today is Thursday, Feb 13th which is the 6th day of Week #2 of the PCAF "Exercise Challenge." Today was my 5th day in Week #2 of doing something deliberate to get 30 minutes of exercise, and so I met the challenge again for my second week.
This morning I went to the Y and went 15 minutes on the elliptical and 15 minutes on the glider. Hill climbing on both...got a good sweat and heartbeat going...
Congratulations Southern Comfort for also meeting the Challenge!!!
There are many, many reasons for exercising, and many more reasons on top of those for men with prostate cancer to exercise. If you really want to be the best husband to your wife, best father to your sons and daughters, and ultimately the best person you can be, it’s time to make your physical well-being one of your top priorities. Here's the latest in a series on why:
Reason #2 (of 8): Safety
Two men were walking in a forest, when they suddenly saw a savage, hungry-looking bear. One of the men quickly put on a pair of running shoes. The other guy exclaimed, “You idiot! You can’t run faster than a bear.” To which the first guy replied, “I don’t have to run faster than the bear, I only have to run faster than you!”
In today’s society, almost all confrontations are settled with mediation, compromise and lawyers instead of duels, arm wrestling matches and good old-fashioned brawls. Survival of the fittest has been replaced by survival of the wealthiest, smoothest or smartest. That being said, you still never know when you’re going to run into a freaking bear in the woods or a burglar in your house.
This necessity for safety goes beyond just bears, burglars, and bar fights, too. Wouldn’t you sleep better knowing you could carry both your children out of your house should it catch on fire? If you fall out of a canoe, wouldn’t you panic less if you knew you were a strong swimmer? Walking through a tough part of town, wouldn’t you worry less about getting mugged if you knew you had the strength to defend yourself?
Every man should be able to save his own life and protect his children and spouse. By keeping yourself at a high level of physical fitness, your chances of both avoiding a dangerous situation and surviving one are much higher.
Joke of the day:
"While attempting to light the Olympic flame, Vladimir Putin's body oil caught on fire." –David Letterman
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Post by scomfort on Feb 16, 2014 7:11:22 GMT -8
Week 3:
Day #1: 45 minute walk around the neighborhood loop
Day #2: 30 minutes on the treadmill
Southern Comfort
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Post by KC on Feb 16, 2014 17:16:27 GMT -8
Week #1 was the ORANGE week.
Week #2 was the BLUE week.
Week #3 will be the RED week.
Today is Sunday, Feb 16, the 2nd day of Week #3...I'm making an entry for yesterday and today.
Saturday -- 3 miles cross country skiing (about an hour)
Sunday -- 3 miles cross country skiing (about an hour), followed by 30 minutes yoga (stretching). Namaste
Reason #3 (of 8) for exercising: Wealth
When people think of the cost of getting into shape, they usually factor in a gym membership, fitness equipment, clothing and maybe the time spent not watching Jersey Shore on MTV. More often than not, this dollar amount is way higher than what they’re willing to pay (zero), so they remain couch potatoes. I mean, who would spend money to go through an uncomfortable gym workout when they can spend absolutely nada and live however the hell they want?
Fail.
It’s time to think back to your college econ class. Yeah, the one you skipped on Tuesdays and Thursdays because you were too hung over from Dollar Draft Night. That class.
Do you know how much a coronary artery bypass costs? $99,743. What’s the current cost of your diabetes medication for the year? How many days of work did you miss last year from sickness or because you had to go to the doctor? Sure, you can’t say with 100% certainty that your chub will lead to surgery or meds. Just like you might be able to smoke your whole life and not get cancer. But only fools would place their money on those kind of odds.
When determining the cost of being healthy versus the cost of being unhealthy, you should start calculating the future projected tab of your couch potato life. When factoring in these eventual medical bills, missed days of work, and expensive medications (not to mention the emotional and social costs), the $50 gym membership becomes a huge bargain.
An apple a day may not keep the doctor away, but a good diet and 30 minutes of intense, fun exercise just might. Even if you don’t feel like going to a gym, strap on some shoes (or go barefoot if you’re feeling extra manly) and go for a run, do some push-ups every other day, and keep yourself off the operating table. It’s not nearly as fun a place as it seems when you’re playing Operation!
Joke of the day:
"Bob Costas had to take a break from hosting the Olympics coverage due to an eye infection. In fact, his eyes are so bloodshot, he's been made an honorary member of the U.S. snowboarding team." –Conan O'Brien
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Post by scomfort on Feb 17, 2014 14:50:44 GMT -8
Week 3: Day #3: I spent an estimated 2 hours walking around downtown Prescott, Arizona today with my wife -- looking at Antique Shops, etc.
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Post by KC on Feb 18, 2014 8:06:06 GMT -8
Good job, Southern Comfort...your entry has helped to highlight that walking at least 30 min/day (you did 2 hrs) is absolutely considered exercise. The important part is getting up and getting your heartrate going...and for the PCAF "Exercise Challenge" to do something deliberately for at least 30 minutes, at least 5 times per week. I know (from what you've posted) that some days your workouts are more rigorous, but there is an appropriate level of exercise for everyone. You don't need to run marathons 5 times per week. A deliberate lunchtime walk around the block for 30 minutes can be enough. Thanks, again, for your entries...
Today is Tuesday, Feb 18, which is the 4th day of Week #3 of the PCAF "Exercise Challenge." Today, I am making my entry for Monday (yesterday) which was my 3rd day of exercising in Week #3. I had a 40-minute workout with a P90X+ dvd, the "Interval Training" chapter. I should add immediately that my workout was considerably compromised, and did not often resemble what they did on the screen. I did what I can, but I have a very unstable right knee (from three reconstructions; knee replacement in my not-to-distant-future). The important part was, though, that I was doing what I could do for 40 minutes, and I had a very good (and sweaty) workout.
If you've followed along, I have been posting a series on why men should "re-discover" a passion for exercise. Today is Reason #4 (of 8): Confidence
In a earlier posting (Reason #1), I discussed how Teddy Roosevelt pushed his body on a daily basis so he could tackle increasingly stressful situations. In my opinion, when it comes to complex and stressful challenges, there’s nothing more terrifying than trying to navigate the incredibly complex world of love and attraction.
I had a conversation with a good friend recently who was describing what his life was like before he lost 100 pounds. Other than the usual disadvantages of being overweight, he told me something I’ll never forget: “When you’re overweight, you’re invisible to almost everybody. Nobody will look at you, nobody will talk to you. It’s awful.”
If you’re single, I’m guessing at some point in your life you hope to find “that special someone” and eventually settle down. This is exceptionally difficult if that special someone won’t even look in your direction.
Remember that thing called momentum I talked about in that posting? As you begin to exercise, you start to feel better about yourself. The more people notice you, the more you want to exercise and the better you feel. If you’re overweight, you’ll understand the “confidence” thing once you start hearing, “Hey did you lose weight? You look great!”
Now, if you’re already in a healthy and loving relationship, don’t think you’re off the hook. Just because you’re married doesn’t mean your spouse actually enjoys your growing beer belly! Make it known that you respect your relationship by staying in the best shape of your life. You’ll feel better, your neighbors’ wives will be jealous, and your wife won’t be able to keep her hands off you. Everybody wins…except for your kids, who will start to wonder why they have to spend every night at Grandma’s house down the street...
Joke of the day:
"There are rumors that the Russian government placed cameras in the hotel bathrooms in Sochi. Russia said, 'Don't worry, our cameras don't work either.'" –Conan O'Brien
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Post by scomfort on Feb 18, 2014 19:46:51 GMT -8
Week 3: Day 4 .. 30 minutes on the treadmill. I use an 8 degree incline. I typically start at 3.4 mph for about 15-20 minutes and then start to gradually slow toward the 30 minute mark and ending somewhere around 2.5 mph or so.
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Post by KC on Feb 19, 2014 12:05:28 GMT -8
Today is Wednesday, Feb 19, and it is the 5th day of week #3 of the PCAF "Exercise Challenge."
Today I went for a 30 minute walk outside after lunch. Today is probably the warmest day of the year so far in the Chicago-area (and one of the very few days so far in 2014 above freezing), and the sky is crystal clear and blue. It was a great day for a walk. This was my 4th day of getting exercise in Week #3.
There are many, many reasons for exercising, and many more reasons on top of those for men with prostate cancer to exercise. If you really want to be the best husband to your wife, best father to your sons and daughters, and ultimately the best person you can be, it’s time to make your physical well-being one of your top priorities. Here is another in a series of reasons why I believe this to be true:
Reason #5 (of 8): Success
Remember when your mom told you growing up, “It’s what’s on the inside that counts?” Unfortunately, she was just lying to make you feel better. Good-looking people are more successful in life than ugly people. It’s science. Whether you have a job, are looking for a new job, or just got fired from your old job, being in shape can have a tremendous impact on your success in the work force.
Let’s compare two candidates for a potential job. Candidates A and B both graduated from Harvard, are wearing identical suits and are considered an excellent choice for the position. Candidate A is 250 pounds overweight, breathes heavily, and slouches his shoulders, while Candidate B is in great shape and carries himself with a tremendous level of confidence.
Candidate B will get the job 100 times out of 100, unless he forgets to wear deodorant or tries to hit on the employer’s secretary.
Studies by economics professor Dr. Daniel Hamermesh have shown that attractive teachers get better evaluations from their students, and attractive people get better jobs and earn more money than their less attractive peers. They even get more attention from their doctors. This is based on the “Halo Effect” in which people assume that one good quality (attractiveness) means the person has other good qualities as well. And even though women often complain about being judged on their looks, the effect is actually more pronounced with men; ugly women earn 5% less than attractive women while ugly men earn 10% less than attractive men. And while a woman’s looks only effect her salary, a man’s attractiveness gets him more job offers and better raises as well.
While there’s not a ton you can do short of plastic surgery to change your ugly mug, your body is one thing you can control and can add greatly to your attractiveness. A potential employer who sees that you’re disciplined with your body will subconsciously think you’ll be disciplined at your job too.
For those of you who already have steady jobs (which is no longer a given with this economy), exercise can be incredibly beneficial for an entirely different reason: You will have more energy, more focus, require less sleep, and spend fewer days out sick. Less downtime and less laziness leads to increased productivity. More productivity equals more money for the company, more commission for you and eventually a more lucrative position at your company. Jackpot.
Joke of the day:
"The hotels are lousy. The Olympic village is a mess. The food is horrible. And, well, that's what happens when you tick off gay people." –David Letterman
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Post by scomfort on Feb 20, 2014 4:58:54 GMT -8
Week 3: Day 5 .. 45 minute walk around the neighborhood loop. My favorite loop includes an uphill section and has some scenic views of the Phoenix area.
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Post by KC on Feb 20, 2014 9:55:16 GMT -8
Nothing for me today...
Southern Comfort, have you hiked up Camelback? Great trail, but gotta do it early in the day because it gets too hot.
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Post by scomfort on Feb 20, 2014 10:05:28 GMT -8
KC,
I have not. They just reopened the parking area with a lot of improvements .. more spaces. I need to get that done. I had planned to do a Grand Canyon backpack hike last Spring. However, I am having lumbar spine pain issues (a slightly bulging disc, etc.) I have decided long hikes may not be worth the risk of added pain, etc.
SC
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Post by KC on Feb 21, 2014 10:24:35 GMT -8
Southern Comfort, the Camelback hike is strenuous, but it makes a nice sunrise hike (start about an hour before sunrise). Unfortunately, it seems like the Phoenix valley is always in a haze, so the sunrises I've seen are not so spectacular. I hiked up from the east side trail; parked on the street.
Today is the final day of Week #3 of the PCAF "Exercise Challenge." Today was my 5th day of exercise this week, so I met the "Challenge." Today I went to the Y and did 30 minutes on the elliptical, and about 15 minutes of stretching.
I have been posting a series on the value of exercise. Today's installment is Reason #6 (of 8): Intelligence
Plato once wrote: “In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.”
Although hundreds of technological advancements (automobiles, supermarkets, the Internet and pizza delivery) have changed our lives, our genetics haven’t changed (much) since the days of our hunter-gatherer ancestors. Simply put, we function best when we’re doing what we’re designed for: using our brains and our bodies in unison. Plato knew it, and now we finally have proof.
Recent studies have shown that aerobic exercise increases brain cell capacity in certain areas by as much as 30 percent following exercise. Naperville Central High School, just down the road from me in northeastern Illinois, required all students to participate in mandatory gym class every single morning for a test program. Not surprisingly, this particular school absolutely destroyed every other school in the area when it came to standardized testing.
Why does this work? When you exercise, your brain cells wake up and become more receptive to outside stimuli. These cells have tiny receptors that activate in greater concentration and with greater efficiency after exercise, which means you are far more likely to retain information learned after exercise than without exercise. For more information on how positively the brain is affected by exercise, check out the book Spark by Dr. John Ratey.
Joke of the day:
"Germany just unveiled its rainbow-colored Olympic uniforms, which seem to be a subtle protest against Russia's anti-gay laws. You can tell how much the world has changed when Germans are the ones who are saying, 'Discrimination is just wrong.'" –Jimmy Fallon
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Post by Tony Crispino on Feb 21, 2014 21:37:51 GMT -8
Today I started Testosterone replacement therapy. With my T levels at 205 when I went in to Nick Vogelzangs office I talked to Nick about it and how it may benefit me. Being an advanced prostate cancer survivor it has always been taboo to consider these measures. But recent evidence suggests that for a guy like me where we have achieved a durable remission, that it is safe to prescribe testosterone replacement. So it is that some of the side effects of hypogonadism are reduction in muscle mass, increase in body fat, lethargy, depression, low libido, bone density issues, increase in lipids, etc. Both Nick and I feel that it is the right step for me while I try to reverse these effects along with exercise and diet.
My Prescription
Axiron 90mg daily
6 mos. in refills.
We will then measure T levels.
By then I should have the physique of Alex Rodriguez...
:-)
Tony
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Post by scomfort on Feb 22, 2014 7:30:25 GMT -8
Week 3: Day 6 (Friday): I arrived in Portland, Oregon to spend the weekend with my son, with no car. So, it is the MAX, walking, and maybe some biking. I think logged a minimum of 3 miles walking yesterday to breweries and restaurants.
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Post by KC on Feb 22, 2014 9:46:30 GMT -8
Today is Saturday, Feb 22, and it is the first day of week #4 of the 4-week long PCAF "Exercise Challenge." (I've used colors to help differentiate quickly between the weeks: Week #1 was Orange, Week #2 was Blue, Week #3 was Red, and Week #4 is Green.)
Today I got a 90 minute workout at the nearby YMCA where I am a member (and a board member). I started with 30 minutes on the Arc Glider, followed by 30 minutes floor workout (mostly core, planks, and yoga moves), then 20 minutes of weights (just a few machines which I focus on) and then 10 minutes on the rowing machine.
Today I am posting Reason #7 (of 8) for exercising: Mental Health
One of the most important aspects of being a great man is to be sound both of body and mind. A great man can protect his family and friends, but also handle stressful situations with the grace of a well-mannered gentleman. If you’re a man who deals with depression, anxiety or highly stressful situations, exercise might just be the medicine you need.
Studies have shown that exercise can mitigate both depression and anxiety. “It looks more and more like the positive stress of exercise prepares cells and structures and pathways within the brain so that they’re more equipped to handle stress in other forms,” say Michael Hopkins, who has been studying this phenomena at Dartmouth. These battle-tested brain cells don’t succumb to stress and make for a calmer brain.
And other studies have shown that exercise is as effective as anti-depressants in lifting clinical depression (of course, recent studies have also concluded that even placebos are as effective as anti-depressants, too.) Exercise is also more effective than anti-depressants in preventing relapses into depression. There’s a reason people who run marathons always talk about a “runner’s high” – running and other intense exercise releases endorphins into your brain, which is basically like natural morphine. Very nice.
As detailed in the previously mentioned book Spark, exercise has also been proven to improve your chances of avoiding horribly debilitating diseases like Alzheimer’s and other disorders characterized by dementia. I don’t know about you, but in my opinion being depressed or stressed sucks. If given the option of pumping my body full of pills and throwing off my body’s natural balance, or just running a few miles every day on the elliptical or glider (which will give me all sorts of other benefits), I’m going with the running.
Joke of the day:
"They rushed to get the Olympics together there. The hotels are open but they keep finding forgotten little things like handles on the doors, showers with no curtains, floors that are missing. They say if you do fall through a missing floor, here's what you do: relax your body, remain calm and above all – try to stick the landing." –Bill Maher
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Post by scomfort on Feb 22, 2014 19:09:34 GMT -8
Week 4, day 1: I think I should get extra credit! I rode about 8 miles on a bicycle in Portland. And, I walked about 3 miles with another mile or so left tonight. I think I will be sore tomorrow! Tony, good luck with your T replacement.
SC
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Post by scomfort on Feb 24, 2014 6:49:56 GMT -8
Week 4, Day #2: I walked about 3 miles in Portland.
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Post by KC on Feb 24, 2014 7:12:21 GMT -8
Southern Comfort, you have earned extra credit for your extensive outing on Sunday...but don't think that you get a day-off as a result! Hope you are having a great time visiting in Portland!
Today is Monday, February 24. It is the 3rd day of the 4th week of the PCAF "Exercise Challenge," and it is my 2nd day of exercise this week. Before work this morning at the YMCA I did 30 minutes on the elliptical (3 miles distance), followed by about 25 minutes of weight lifting on 3 machines which I have been concentrating on. Good start to the day!
I have been posting a series on why exercise is important for men to pursue. Today's reason is especially important for so many men diagnosed with PC. PC is among the most common, least lethal of cancers, and has created a huge cohort of "cancer survivors." Men diagnosed with prostate cancer today are much more likely to die of heart disease than from prostate cancer. So, today I wrap the series up with reason #8 (out of 8): Longevity
Last but not least, we come to the mother (father?) of all reasons why exercising is so crucial to your manliness: life.
Despite all our technical advancements and medical breakthroughs in the past century, 67 percent of United States citizens are overweight and half of those people are considered obese. Unfortunately, it seems like things are only getting worse.
It’s tough being the best man and best father you can be when you’re under six feet of dirt.
It’s time to start thinking of exercise as a 401k for your body. By putting in a little bit of effort now, you can protect yourself against going physically (and mentally) bankrupt when you get old. If you’re already an older man, it’s never too late to get started and turn your life around. Make small daily investments into your health, and you’ll be a wealthy man in more ways than one for years to come.
Joke of the day:
Three doctors are in the duck blind and a bird flies overhead. The general practitioner looks at it and says, "Looks like a duck, flies like a duck... it's probably a duck," shoots at it but misses and the bird flies away.
The next bird flies overhead, and the pathologist looks at it, then looks through the pages of a bird manual, and says, "Hmmmm...green wings, yellow bill, quacking sound...might be a duck." He raises his gun to shoot it, but the bird is long gone.
A third bird flies over. The surgeon raises his gun and shoots almost without looking, brings the bird down, and turns to the pathologist and says, "Go see if that was a duck."
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Bob
New Member
Possible BCR 3 years after SRT
Posts: 4 
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Post by Bob on Feb 24, 2014 9:05:45 GMT -8
Monday, 24th Well, better late than never. I have been looking for this in the wrong place. I had a brisk 4 mile one hour treadmill walk on Sat., 22nd. Today I got in a brisk 2 mile 30 minute treadmill walk and two sets of upper and lower body exercises.
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Post by scomfort on Feb 24, 2014 15:42:10 GMT -8
Ok, KC .. no relief. But, I have only 3 more entries to make the challenge. Today was my day off to recover. As it turns, my son told that we really rode 12 miles on Saturday. So, back at it tomorrow.
SC
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