That you fill with food

During the last six months in my journey to chisel off excessive middle-aged man bodyweight, I did what I’ve done in the past when having a similar task but was open to what others had to say.  Obviously, there’s only one way to lose weight and this is by having a constant calorie deficit; eating less calories than calories burned.  By the way, I have “arrived” at my target bodyweight and it feels great to be back at my “fighting weight.” 

Nonetheless, there are some who advocate that there’s more to it than having a calorie deficit.  Some will suggest that meal frequency and timing is important.  For example, eating small meals several times a day as opposed to eating three square meals like we did growing up. 

A meal timing approach I currently use is intermittent fasting where I only eat during a narrow feeding window in a 24-hour day and refrain from eating the rest of the day.  I do this because it’s convenient and efficient.  Currently, I’m practicing a more challenging version of intermittent fasting called One Meal A Day or OMAD for short.  I’ll have more to share about my OMAD experiences in future Pierini Fitness blogflections.

So, what do I think having followed various meal timing protocols in the past?  Does meal timing matter?  If it does, what is the “perfect meal timing protocol to follow?

My opinion only is that meal timing doesn’t matter.  But this may not be the answer you hoped for so let me give you a good meal timing rule to follow in your middle-aged man fitness, health and wellness journey.

Eat only when you’re hungry and know the difference between real hunger rather than an excessive desire to eat out of boredom, habit or an emptiness in your life that you will with food.

Pax Domini sit semper vobiscum

An acorn once in a while

In our middle-aged man pursuit of fitness, health and wellness, we’ve undoubtedly been at it a while and have the knowledge and wisdom that comes with the passing of time.  This doesn’t mean we know it all, so it’s only natural that we’re always on the lookout for new information about optimal fitness training and nutrition to better sculpt and fuel our gracefully-aging bodies. 

Fortunately, or unfortunately, for us, there are no shortage of “experts” willing to share their expertise. They passionately explain how what we’re doing is the wrong way and how they know the right way.  If they have great communication and marketing skills, there’s a good chance we’ll give them an ear or eye and listen or read what they have to say.

And, they often succeed getting our undivided attention because, perhaps, we confess and ponder, there might be a better way than how we’ve been doing it.  Maybe the visual image we have of ourselves when looking in the mirror is that they have something we don’t and, maybe, we’d like some of it.  After all, despite being confident middle-aged men, at an emotional level, we might have subliminal doubts and insecurities about ourselves and a proclivity to be fitter, healthier and stronger than we are, however it is we measure these attributes.

It’s always important to follow the money when reading what these others have to say because oftentimes, they’re peddling a product or service behind a masquerade of evangelizing their expertise.  While there’s nothing wrong with someone trying to make a dollar in capitalist America, it doesn’t mean what they’re sharing, or peddling is worth to us more than a bucket of spit.  Therefore, it’s important that we conduct our due diligence.  Otherwise, we risk spending a lot of money and time expecting great returns only to discover that what we’ve gotten is little or next to nothing.

“Caveat emptor”, the saying goes, let the buyer beware.  Pierini Fitness has another saying, “Caveat lector”, meaning let the reader beware.  Just because what we’re reading on some fancy website with a photo of Mr. Beefcake peddling his knowledge while showcasing his ideal body doesn’t mean it’s something great that can be replicated by us, if only we knew the “secrets.”

Sometimes, however, the sales sizzle and our desire are so great that we’re unable to resist, and we succumb, parting our money in exchange for getting the secrets that’ll deliver promised six-pack abs, unbridled masculinity and strength, and a shredded body of musculature. 

Those who buy may soon discover that the product or service purchased doesn’t deliver the promised results for any one of several reasons.  Other times, however, great benefits may be realized, again, for any one of several reasons.

Even a blind squirrel finds an acorn once in a while.

Pax Domini sit semper vobiscum

Lent 2019

Today is the beginning of Lent 2019, a solemn religious observance in the Christian liturgical calendar beginning on Ash Wednesday and ending approximately six weeks later before Easter Sunday.  Traditionally, it’s also described as the 40 days of Lent and its purpose is preparation for Easter through prayer, doing penance, repentance, almsgiving and self-denial.  Fasting and abstinence are part of the self-denial component.

In the United States, the penitential practice of abstinence is to refrain from eating meat on Ash Wednesday, Good Friday and all the other Fridays during Lent.  Fasting is observed on Ash Wednesday and Good Friday. Traditionally, this fasting is understood as having only one full meal a day.

Pierini Fitness has chosen to abstain from meat all the days of Lent and to practice fasting by only eating once a day when the sun sets.  This eating will take place during a two-hour feeding window.

He’ll also practice the other components of Lenten sacrifice by spending time in prayer and giving alms, reaching into his wallet, getting outside his comfort zone and making charitable contributions to organization whose mission aligns with his faith.

Today is day one of Pierini Fitness practicing abstinence and fasting this Lent 2019.

Pax Domini sit semper vobiscum

Fat Tuesday

The celebration of Mardi Gras is a series of events of the Carnival celebration beginning on or after the Christian feast of the Epiphany and ending the day before Ash Wednesday.  Pardon my French, or the lack of it, but Mardi Gras translates to Fat Tuesday and traditionally is the last night of eating rich, fatty foods before the ritual fasting of the Lenten season.  If you’re a pagan and know not what I’m talking about, do a Google search and read more if you’re interested.

So, tomorrow begins Lent 2019 which, for Catholics like Pierini Fitness, is a solemn religious observance in the Christian liturgical calendar beginning on Ash Wednesday and ending approximately six weeks later before Easter Sunday.  Traditionally, it’s also described as the 40 days of Lent and its purpose is preparation for Easter through prayer, doing penance, repentance, almsgiving and self-denial.  Fasting and abstinence are part of the self-denial component.

Tomorrow, Ash Wednesday, it all begins for Pierini Fitness and he’ll share with you, then, what he’ll be doing for fasting and abstinence.

Until then, tonight will be a feast because, it’s Fat Tuesday.

Pax Domini sit semper vobiscum

Intuitive fitness training thought for today

At this middle-aged man chapter in my life, Pierini Fitness continues his fitness training following what is best described as intuitive-design fitness training.  Read more about his fitness training approach here:  Intuitive-design fitness training

My intuitive fitness training approach focuses on strength endurance and cardiovascular conditioning, rather than hypertrophy with a body appearance in mind. At age 64, this works for me and may for you. 

What I've learned is that by chasing athleticism, my body appearance will improve by tagging along for the ride. Kettlebells are my primary training implement and I don't belong to a gym although I generally have in years' past.

So, by intuitive training, I take each day not exactly knowing what I'll do other than whatever it is, it'll be done with intensity and challenge. I do have certain ideas in mind that are part of my fitness training curriculum. And, I know that I'll need to cover the whole gamut of my body over a training week or two. Intuitively, if I've blasted my shoulder and back muscles one day and have lingering delayed-onset muscle soreness the next training day, I'll work my lower body muscles.

This works for me at this chapter in my life. I ain't going to win the arms contest in a muscle flexing line-up but more than likely I'll beat most middle-aged men in a race up a skyscraper flight of stairs while carrying a couple bags of groceries.

To each their own, it's all good; we just got to show up and do it.

And this rambling, my fellow middle-aged man fitness brother from a different mother, is my intuitive fitness training thought for today.

Pax Domini sit semper vobiscum

Just call me Mr. Butterfingers

Pierini Fitness has generally had an above average level of hand to eye coordination. A historically decent table tennis player (think ping pong) and a retired karateka, over the years he has had much practice keeping his hand to eye coordination skills in peak condition.  Now, as an older middle-aged man, he’s noticing a decline in progress. 

How?

By dropping things now and then; not necessarily constantly but, as I said, now and then.  Yet, with enough frequency to be a nuisance causing me to be ticked off at myself.  For whatever reason, not even known to me, I really get aggravated, when dropping something.  My most common “drop victim” is my car keys.

So, is this something I should be seriously concerned about?  And, what may be its cause?

Attempting to answer the latter, I wonder if years of training in karate and pounding my fists and subjecting my hands to excessive contact and collisions may have contributed to my malady?  And, could my more recent kettlebell training be an accomplice to my condition?  Finally, to what extent might aging middle-aged man eyesight be an explanation?

These are things I’ve pondered while holding tightly to whatever is in my hands, now, so it doesn’t become my next drop victim.

Doing a quick internet search on the topic, I stumble across the condition described as clumsiness, a state of being one has when bumping into furniture or dropping things.  I learn that clumsiness is defined as poor coordination, movement or action.

What a minute, this middle-aged man can chew gum and walk at the same time.  He doesn’t like this clumsiness word being used to describe who he is.

He also learns of a study done about a dozen years ago on 1,500 college athletes who were assessed for their visual and verbal memory, processing speed and reaction time.  Apparently, study participants with more injuries had significant slower reaction time and processing speed than other study participants.  And, they didn’t perform as well on memory tests, thus suggesting that brain function and how information is processed telling your body how to move, plays a role in coordination.

My quick and two cents reaction on learning this is: (1) I’ve always liked the athlete moniker in describing who I am, and (2) I don’t have a memory problem because I remember what I had for breakfast. 

But, seriously, could a diminishing memory, currently unbeknownst to me, be cooking and playing a role in my declining reaction time and processing speed; thereby contributing to these dropping episodes taking place in my life?

Perhaps, but there might be a much simpler explanation that I find more comfortable to accept.

Might I just merely be a modern-day middle-aged man version of the movie character Joe Early, played by actor Emo Phillips in the 1989 movie UHF, about a rather clumsy school shop teacher who accidentally saws his thumb off.

Like clumsy Joe Early, perhaps the next time I drop something, rather than be agitated and hard on myself, I'll privately acknowledge that I’ve just had another Joe Early episode and say, like Joe did, “Just call me Mr. Butterfingers.”

Pax Domini sit semper vobiscum

Awesome and powerful

Since powering PIerini Fitness back up the beginning of this year, I’ve shared much about diet and nutrition, drawing from personal fitness, health and wellness goals I was chasing.  I’ve written about diet and nutrition in years past, including intermittent fasting (IF) which is, simply, an eating timing protocol helping one practicing it eat a sensible amount of food.

I've previously written:  

“Eat and exercise as little as possible to be as 

fit,  functional and strong as you need to 

be living the life you've chosen."

Read more here:  Prescription for today

I won’t devote any time to explaining IF or listing the many versions of it existing; that’s your job if you’re interested.  But what I will do is share that I’ve used it very successfully, both past and present, to meet my goals.  Even after having “arrived” at a target bodyweight, I continue practicing it because of its economy and efficiency.  

And, I’m about ready to practice a more challenging version of it for this upcoming Lent 2019, something I’ll share the details about within the next week.  Until then, let me part with a few words what I think about IF, based on my experiences.

For me, IF is a discipline builder that contributes tremendously to my fitness, health and wellness goals.  Unbridled discipline is awesome and powerful.

Pax Domini sit semper vobiscum

Another Saturday workout at my office

There’s a time of the year when Pierini Fitness works harder and longer than the rest of the year and that time is now.  Therefore, thanks to an extra spare office room where I have my minimalist fitness training toolbox, I’m able to get some quick fitness action when I’d otherwise be stuck at my desk, staring at a desktop computer, and sitting hour and hour working on a Saturday.

This was my case last Saturday.

But I found time for a quick, less than 20-minutes workout, using my favorite training implement, the kettlebell (KB.)

What I did was one of my favorite KB complexes, The Rdella Power 5 KB Complex.  It’s my “go to” KB complex for measuring cardiovascular conditioning and the ability to work hard at a high level of intensity.  I have a section in my training journal where I recorded my time to complete five rounds of this challenging complex.  This training performance history showcases completion times all over the place depending on my conditioning, or the lack of it, at the time. 

I use a 20kg KB when performing this single KB complex which consists of five reps each of the swing, snatch, clean, rack squat and overhead press.  Five reps of each exercise are done before advancing to the next one.  I first do this series with my right arm and then switch and do my left arm.  One round is finished when I’m completed both arms.  Completing five rounds for time is my workout.

My best time completing this tough KB complex is 12:27 back in November 2014 when had a higher level of cardiovascular conditioning.  Last Saturday, it took me four minutes longer; look here:

   

Viewing this video, I again see more work needing to be done with my technique; it’s a never-ending work in progress.

With about half a dozen more Saturday’s of working this year, this upcoming weekend will include another Saturday workout at my office.

Pax Domini sit semper vobiscum

"When I'm 64" - a special black and white and almost silent edition

Pierini Fitness is having fun as a new 64-year young middle-aged man.  Yesterday’s blogflection, When I'm 64 was a fun to write share with you.  

If you missed it, do take the time to read it because if you’re a middle-aged man, you’ll enjoy the trip down memory lane.

If this is what it’s like gracefully-aging, sign me up for more; I’ll take all the gracefully-aging coming my way.   

With less than one year from becoming a Medicare Man and experiencing a steep decline in my health insurance premiums, all I can say is the best is yet to come.

Two evenings ago, on the eve of my 64^th birthday, I decided to capture a few moments of my last day being a 63-year young middle-aged man for my archives.  Perhaps, one day, my grandsons and other descendants, some I’ll never know, will be able to learn more about this character who paraded around the cyberspace world known as Pierini Fitness.

Take 60 seconds to view the video below and enjoy the "entertainment" - 

Pierini Fitness hopes you enjoyed Part II of “When I’m 64” - a special black and white and almost silent edition.

Pax Domini sit semper vobiscum

When I'm 64

Ask any middle-aged man close to the age of Pierini Fitness what music they listened to growing up.  While several answers may be given, it’s more likely than not one will be the timeless music of the Beatles.

Without a doubt, they were the most popular band in America starting in the early 1960’s; international stars leading the “British Invasion” on the American soil pop market as evidenced by breaking numerous sales records.    Most middle-aged men recall the first time they watched the Beatles perform.  Perhaps it was while watching the Ed Sullivan Show with their parents during Sunday evening family television time.

We all remember more than one of their classic songs, many of which are still sung in the minds-eye of many who grew up listening to their musical greatness.  Together we all sang “It's been a hard day's night, and I've been working like a dog.” or “Help, I need somebody, help not just anybody.” or “He’s a real nowhere man, sitting in his nowhere land, making all his nowhere plans for nobody.”

Their song “Nowhere Man” was an inspiration for this aged Pierini Fitness blogflection over ten years ago:  Just an average Joe Blow.

Another Beatles’ song that entered my mind about a year ago when calling and giving a happy 64^th birthday greeting to an old Army buddy was “When I’m 64”, circa late 1966.

“When I get older losing my hair, 

Many years from now;

 Will you still be sending me a Valentine,

 Birthday greetings bottle of wine.”

It was just a matter of time before I identified with this song in an upfront and special way, so much different than the youthful impression it left with me as a 12-year old boy 52 years ago.

So today, on my 64^th birthday, chasing my middle-aged man fitness, health and wellness goals while counting my blessings and giving thanks to my Almighty God for all He’s provided, I’ll listen to this song, singing it in my mind’s eye while wondering what the future in general, and more specifically, the next year of my life will experience, when I’m 64.

Pax Domini sit semper vobiscum