February 8, 2013 · 8:43 pm

Nike FuelBand + P90X Plyometric Routine

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Today I’m cataloging my fuel points earned from doing the P90X Plyometric routine while wearing the Nike FuelBand. I’ll admit that while earning around 1,000 fuel points during this work out I was dogging it a bit. I’m just starting to workout again after a long and filling holiday season. As I said in my last post, I’m using the Nike FuelBand to help me get back in shape so ill be documenting my earned fuel points for various workouts throughout this spring and summer.

P90X Plyometric Routine

Plyometrics are drills designed to connect strength with speed to produce power. Also known as “jump training”, this technique emerged in Eastern Europe in the early 1970s. Coined by American track coach Fred Will, the term derives from the Latin plyo+metrics, or “measurable increases”. Plyometric training relates to any activity that requires speed and strength, as it improves your ability to run faster, jump higher, and maneuver in multidirectional sports. If your game involves a court, field, track, mat, pool, ring, rink, or mountain, Plyometrics can help.
Exercise Routine

Jump Squat
With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat. To …
Routine:
Time: 00:00:30

Run-Stance Squat
Start with your feet in a stance that looks like you’re about to run. The toe of the front foot should be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion o…
Routine:
Time: 00:00:30

Airborne Heisman
This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of foot w…
Routine:
Time: 00:00:30

Swing Kick
Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more h…
Routine:
Time: 00:01:00

Jump Squat
With feet parallel and shoulder-distance apart, slowly (in a 4-count) ease into the bottom of a squat. At lowest point in squat quickly explode up, leaping off ground. Land gently and repeat. To …
Routine:
Time: 00:00:30

Run-Stance Squat
Start with your feet in a stance that looks like you’re about to run. The toe of the front foot should be aligned with the heel of the back foot. Perform 4 squats in this stance. After completion o…
Routine:
Time: 00:00:30

Airborne Heisman
This is a lateral leaping exercise. Start with feet together and jump sideways. As soon as you land, bring opposite knee to your chest. Repeat back and forth. To intensify: Grab bottom of foot w…
Routine:
Time: 00:00:30

Swing Kick
Stand directly behind a chair and lift one leg after another, back and forth over the chair. Modify by keeping knees bent over back of chair and control speed. To intensify: Use a stool for more h…
Routine:
Time: 00:01:00

Squat Reach Jump
This explosive move is performed by jumping straight up after a controlled squat. To intensify: Deepen squat and fight for more height.
Routine:
Time: 00:00:30

Run-Stance Squat Switch Pick-Up
Similar to Run Squat but jumping and changing direction after every squat. Try to touch the floor with every rep. Modify with minimal or no jump and no floor touch. To intensify: Increase height …
Routine:
Time: 00:00:30

Double Airborne Heisman
Just like the Airborne Heisman but with 2 lateral tire steps instead of 1. Modify by stepping and not jumping sideways. To intensify: Add more knee height in the middle of lateral leaps and strike…
Routine:
Time: 00:00:30

Circle Run
While running around your rolled-up towel (or any other small item you won’t twist your ankle on), try to keep your head and shoulders as steady as possible. Clockwise and Counterclockwise, 30 sec …
Routine:
Time: 00:01:00

Squat Reach Jump
This explosive move is performed by jumping straight up after a controlled squat. To intensify: Deepen squat and fight for more height.
Routine:
Time: 00:00:30

Run-Stance Squat Switch Pick-Up
Similar to Run Squat but jumping and changing direction after every squat. Try to touch the floor with every rep. Modify with minimal or no jump and no floor touch. To intensify: Increase height …
Routine:
Time: 00:00:30

Double Airborne Heisman
Just like the Airborne Heisman but with 2 lateral tire steps instead of 1. Modify by stepping and not jumping sideways. To intensify: Add more knee height in the middle of lateral leaps and strike…
Routine:
Time: 00:00:30

Circle Run
While running around your rolled-up towel (or any other small item you won’t twist your ankle on), try to keep your head and shoulders as steady as possible. Clockwise and Counterclockwise, 30 sec …
Routine:
Time: 00:01:00

Jump Knee Tuck
Keep upper body relatively calm while jumping up and pulling your knees in towards your chest repeatedly. Use your hands as targets for your knees. Modify by lowering your hands, which decreases jum…
Routine:
Time: 00:00:30

Mary Katherine Lunge
Starting in a forward lunge, jump straight up. Switch legs in mid-air, then land in a lunge. To intensify: Extend arms straight up overhead.
Routine:
Time: 00:00:30

Leapfrog Squat
With legs wide, drop into a low squat. Keeping head and shoulders calm, jump/ leap forward 2 times, then back 2 times. Modify by taking your time and not squatting too deeply. To intensify: Deep…
Routine:
Time: 00:00:30

Twist Combo
First 30 Seconds: Jump up, keeping head and shoulders facing front while feet and knees twist right, then center, then left. Second 30 Seconds: Spin body back and forth 180 degrees, changing direc…
Routine:
Time: 00:01:00

Jump Knee Tuck
Keep upper body relatively calm while jumping up and pulling your knees in towards your chest repeatedly. Use your hands as targets for your knees. Modify by lowering your hands, which decreases jum…
Routine:
Time: 00:00:30

Mary Katherine Lunge
Starting in a forward lunge, jump straight up. Switch legs in mid-air, then land in a lunge. To intensify: Extend arms straight up overhead.
Routine:
Time: 00:00:30

Leapfrog Squat
First 30 Seconds: Jump up, keeping head and shoulders facing front while feet and knees twist right, then center, then left. Second 30 Seconds: Spin body back and forth 180 degrees, changing direc…
Routine:
Time: 00:00:30

Twist Combo
First 30 Seconds: Jump up, keeping head and shoulders facing front while feet and knees twist right, then center, then left. Second 30 Seconds: Spin body back and forth 180 degrees, changing direc…
Routine:
Time: 00:01:00

Rock Star Hop
Similar to Jump Knee Tuck, but instead of bringing knees to chest, you bring feet to butt. The Pete Townsend arm swing is a nice touch also. Not too high! To intensify: Get up! Show ‘em how to …
Routine:
Time: 00:00:30

Gap Jump
Leap/jump as far forward as you can, then turn around and do it again. It’s very important to use your arms to swing you forward. Alternate lead leg when jumping.
Routine:
Time: 00:00:30

Squat Jack
Start with old-fashioned jumping jacks in a squat position, then place hands behind head. To intensify: Get down some more and extend arms straight up over your head.
Routine:
Time: 00:00:30

Military March
Without bending your knees or elbows, march in place. Extend your arms as high as far behind you as possible. Legs should be raised as high as possible in front of you. Right arm and left leg are u…
Routine:
Time: 00:01:00

Rock Star Hop
Similar to Jump Knee Tuck, but instead of bringing knees to chest, you bring feet to butt. The Pete Townsend arm swing is a nice touch also. Not too high! To intensify: Get up! Show ‘em how to …
Routine:
Time: 00:00:30

Gap Jump
Leap/jump as far forward as you can, then turn around and do it again. It’s very important to use your arms to swing you forward. Alternate lead leg when jumping.
Routine:
Time: 00:00:30

Squat Jack
Start with old-fashioned jumping jacks in a squat position, then place hands behind head. To intensify: Get down some more and extend arms straight up over your head.
Routine:
Time: 00:00:30

Military March
Without bending your knees or elbows, march in place. Extend your arms as high as far behind you as possible. Legs should be raised as high as possible in front of you. Right arm and left leg are u…
Routine:
Time: 00:01:00

Run Squat 180 Jump Switch
In a Runner’s Squat stance with lead hand touching the floor, jump straight up, turn 180 degrees in the air, and land facing in the opposite direction. Then jump back up and turn 180 degrees back to …
Routine:
Time: 00:00:30

Lateral Leapfrog Squat
The same as Leapfrog Squat but you move from side to side. To intensify: Increase leaping speed, depth, and distance.
Routine:
Time: 00:00:30

Monster Truck Tire
Similar to Airborne Heismans but traveling in 4 big steps forward, then 4 back. No grabs or poses.
Routine:
Time: 00:00:30

Hot Foot
Alternate feet at 30 seconds. Alternate hopping from side to side then from front to back on one foot at a time. To modify, simulate slow jumprope move.
Routine:
Time: 00:01:00

Run Squat 180 Jump Switch
In a Runner’s Squat stance with lead hand touching the floor, jump straight up, turn 180 degrees in the air, and land facing in the opposite direction. Then jump back up and turn 180 degrees back to …
Routine:
Time: 00:00:30

Lateral Leapfrog Squat
The same as Leapfrog Squat but you move from side to side. To intensify: Increase leaping speed, depth, and distance.
Routine:
Time: 00:00:30

Monster Truck Tire
Similar to Airborne Heismans but traveling in 4 big steps forward, then 4 back. No grabs or poses.
Routine:
Time: 00:00:30

Hot Foot
Alternate feet at 30 seconds. Alternate hopping from side to side then from front to back on one foot at a time. To modify, simulate slow jumprope move.
Routine:
Time: 00:01:00

Pitch and Catch – Bonus
Bonus Round Simulate a baseball pitching motion. Step on the rubber, raise knee, drive forward, and throw your best fastball. Be sure to follow through, squat down, and catch the ball. Do 30 secon…
Routine:
Time: 00:01:00

Jump Shot – Bonus
Bonus Round First 30 seconds: catch left and shoot right-handed. Second 30 seconds: catch right and shoot left-handed.
Routine:
Time: 00:01:00

Football Hero – Bonus
Bonus Round 4 jukes forward (short and quick) and 6 high steps backward.
Routine:
Time: 00:01:00

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January 30, 2013 · 12:02 pm

Nike FuelBandz a Make Ya Dance

So my wife and I are 3.25 months preg and during that time something very mysterious has been happening to me. For the past 4 years I’ve kept my weight at a steady 205 lbs. with little to no exercise, just a consistent diet. All of a sudden Shanté gets preg and 3 months later I’m 215 lbs. WTH!! I read about this pheenomenon but didn’t think it would happen to me. At this pace, by the time the baby is born, I’ll be 235 lbs. and unless that additional weight is rock solid muscle I gotta find a way to get back to my normal weight. Enter stage left: Nike FuelBand
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A couple weeks ago a friend at work showed me this cool wristband he was wearing. It was a Nike FuelBand which has a built in pedometer and accelerometer that keeps track of your steps and movement.

Fuel Band Idea

My birthday was coming up when I learned about this cool new gadget, so I asked for it as my B-Day gift. When the love of my life gave it to me, the first activity I measured was golfing (with a cart). By exercising or just moving around while wearing the Nike FuelBand, I generated fuel points, though very little since I was only golfing. Lets just say I didn’t reach the fuel point goal I set that day; but it gave me a lot of time to experiment with my new Nike FuelBand and check out its features.
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To view my fuel points for the day I just press a button on the band, and my number appears via an LED display. By pressing the same button I can also see my steps taken, carbs burnt, and current time of the day. Another cool thing is that I can sync my stats, via BlueTooth, at anytime and use the Nike FuelBand app to configure my settings i.e. Fuel Point goal, R or L wrist, profile info, etc.20130130-155137.jpg
After syncing my Nike FuelBand I can open the app on my iPhone and see my stats for the day, week, or month.
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Yesterday I had my goal set for 4,000 fuel points and the way I reached it was by playing a couple pick up games of basketball at the R-Club at Rhodes Ranch and jogging on a treadmill (4.5 speed) for 30 minutes.
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That was probably the most I’d worked out in 6 months and I never would’ve done it if it weren’t for my new fuel point goal. I reached my goal!! Success! Now all I have to do is strive to reach the goal everyday. Some of you maybe a bit skeptical and yes there is a way to cheat with the FuelBand by swing your arm in a circle nonstop for an hour but at the end of the day, if that’s what you do to achieve you fuel point goal, you’ll only be cheating yourself.20130130-161355.jpg
P.S. you might be wondering how often you have to charge the Nike FuelBand? Once every 4-5 days via USB.

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Aside

Coding Along

I decided to learn more about computer programming at CodeAcademy

Some people have asked me: “Why are you learning how to code?” -or- “Why don’t you just leave that stuff to the nerds and geeks and just pay them for their work?” Vegas Code #165 – “Never ask a man to do something you wouldn’t or couldn’t do yourself.” So, a few hours a week for the past few months I’ve been completing courses at CodeAcademy. Just learning the basics, I can already tell this stuff is for the intellectually elite.

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January 15, 2013 · 3:10 pm
October 13, 2012 · 9:18 am

Oh Danny Boy…What’re Ya Doin’ Now?

Oh Danny Boy…What’re you doing now? Well…I think I’m going crazy but I know there’s a method to my madness. It all started with the commercialization of the ever-evolving Internet and the technology platforms that’ve been spawning in recent years i.e. Facebook, Twitter, Google, Amazon, Instagram and a countless other tech companies who care to survive in the future. These platforms have captivated our minds by getting us all to share what were thinking about during our daily lives. As a result we’ve put our interests on paper which gives web developers a huge opportunity to make our experiences online more relevant, helpful and efficient. Like many of you, I’d been observing and interacting with the Internet AOL became a household name in 1994. Chat rooms were a big deal because instinctually people want to share what’s going on in their life with other people; whether its a stranger or a friend doesn’t matter. Of course there were others services AOL provided back then but the chat feature in my opinion was the most important because it allowed us to connect with others online. Today we interact with each other mostly on Facebook and Twitter and a many other social networks. This ability to interact with others online has prompted me to learn how to create and plant the seeds of my interests into the soil of the virtual world. In real life I’m a beverage manager at an upscale ultra lounge on the Vegas strip, a sports investor, and a gaming app developer.

Because, like so many others, I like to share what I do…I’ve created domains for each of my areas income so people who’re interested in doing the same can learn from my experience. Check out the links below to see what I’ve put together for you online…see what I’m doing online to see what I’m doing in real life! I rep my city pretty hard so most of the stuff I do has to do with Las Vegas and if you’re in Vegas now or visiting soon, the links below will benefit you most.

For My Vegas Bartending Experience

For My Vegas Nightlife Exeprience

For My Sports Investing Experience

For My Gaming App Development Experience (site coming soon)

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May 15, 2011 · 1:44 pm

The Eye Catcher

You ever seen something extraordinary happen right before your eyes and wish you were recording it? Of course you have, and with modern technology (i.e. handheld devices with video capturing capabilities) it’s been a lot easier for us to quickly pull our mobile devices out, open the camera app, and press record. As convenient as having this newly acquired ability is – it still has its constraints.

Constraints meaning there are certain places or occasions where people are not “allowed” to record video; like in a casino, at a Broadway show, or in a movie theater. There are plenty of other instances where its either taboo or just forbidden to pull out your camera phone and start recording, like in class when your taking a test or when you’re making out with a hotty and you have the urge to capture the moment but you can’t because it would get you expelled or kill the vibe. It’s times like these where I wish I was able to record what I was seeing on demand – to capture my sight by thought.

A common vision of mine (no pun intended) is to, one day, create and manufacture a contact lens that is synced with your thoughts and equipped with a built in nano camera that captures everything your eyes sees with the highest clarity and definition available – a concept I like to call I like to call “The Eye Catcher”. By having the ability to sync recording and live streaming capabilities with one’s thoughts gives its wearer the powerful ability to capture thought-triggered video footage of their live sight on demand. The Eye Catcher will not only have the ability to capture everything one sees – but it will also possess an internal projector that will allow you and only you to see programmed image or video files using a thought triggered browser. While, in the beginning stages, syncing ones thoughts in order to give commands to the Eye Catcher may not yet be feasible due to lack of technology or application, we may have to use a handheld device that communicates with the contact lens though Bluetooth or WiFi technology in the meantime.

Just in case you think this “vision” is too far out or impossible check out this post on Cellular News to see that researchers are already working on similar technologies.

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May 10, 2011 · 3:02 pm

Fully Mobile

Real estate is still real estate but Mobile! Mobile! Mobile! is like the new Location! Location! Location! I mean, MOBILE is the modern real estate if you look at it from a quasi-virtual perspective. The good thing about mobile devices are that they usually go with the customer wherever they go. It constantly grabs their attention; when a thought comes to mind and they want an answer, their device is there to give it to them. They act as an impulse POS (point of sale) terminal. And they allow people to connect with large quantities of contacts more efficiently than ever before. The rapid rise in demand for the smart phone is caused by the various benefits that mobile devices can provide for people. The creativity of the developers who’ve created applications for the mobile web has started to provide a diverse range of modern remedies for the human race – one of the main remedies being the ability for individuals to communicate on a massive scale, faster, and with more people than ever before.

Nowadays, if a person has a mobile device with service they can theoretically have all their questions answered within a moment’s time. This newly acquired capability for people, to know almost anything on demand, is revolutionary – it’s madness. Having knowledge at your fingertips is a truly powerful tool that, which if used in a thought out and a direction driven manner, can grant us our deepest desires. To magnify that power, the new developers have created hardware (mobile devices) and software (social networks) that allow user feedback i.e. status updates, photo posts, user locations, etc. to be uploaded to a central database. Collecting a user’s data in a central database is another powerful tool because it fosters relevance. For example, in the case of e-commerce, by having the ability to gather information from a large pool of Facebook users pertaining to their interests, one would be able to effectively target those users with the ads of products and services pertaining to those interests.

Being able to target mobile device users with ads for products and services based on there interests and/or recent searches, mixed with them having the ability to make instant purchases = less advertising dollar$ $pent and a more efficient marketing cost to sales ratio! Just imagine when soon, the whole world will be fully mobile! Cash in on the mobile mania before it explodes, I know I will!!

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November 17, 2010 · 9:36 pm

The Mobile Revolution

The information age has revolutionized all of our lives in recent years and with its continual growth we will start to experience life in a more efficient manner. Yah that’s right…the information age is here and in high gear via our mobile devices; our smart phones. Information is entering the average person’s mind at an extremely rapid today; if a person wants to talk to a friend that they haven’t seen in 10 years they are now able to thanks to a magical blend of genius tech products.  With forth generation wireless service, intelligent application platforms, and state of the art mobile hardware engineering the rate at which a person can get information on demand has increased substantially relative to as recent as a few decades ago. What ever you’d like to know – the answer is yours in seconds. Type your question and click “search” to get that rich info and THE ANSWER IS YOURS!

I may not yet comprehend to the fullest extent the power we get from being able to have all of our questions answered instantly, but I feel this new found ability is revolutionizing all of our lives in more ways than we know. The more information or data a person or computer has, the more educated or valuable they become. We’ve all heard the age old saying that knowledge is POWER and being able to get rich information gives us the power to make good decisions.

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