From KT – June 13, 2015
Yo MTM Comrades !!
It is Saturday afternoon, sorry for the gap I have been running pretty much non-stop.
Good news, we are up to over 350 family and friends !! We are over 2600 comrades in total !!
International is well under last year, only 3 participants so far. Hopefully more of our teammates overseas will sign up like my partner from Malaysia, Uma, will. We are going to post Uma’s comments on my blog as well. Uma pls give a bit of your DaVita history.
We also have over 220 teammates from HCP, that may be a record, I am not sure.
I had some good meetings on Friday, most of them recruiting executives or business development. Then I flew back to Colorado, and got to our cabin in the mountains at 6:30 pm. I ran in and asked everyone if dinner could be late, so I could get in 22 minutes on the lifecycle, they graciously agreed. I had solid intensity – on the lifecyle I do the hill program, so I get some intervals of high intensity. I am always dripping with sweat by the end (TMI?)
But we ate a big dinner, and then there I was a tired puppy who rewarded himself with …. You guessed it … ice cream! Oh no!!!
Oh well, I then started to catch up by getting 8.5 hours of sleep – unfortunately the low sleep of tue-wed-thur brought my cough back, so I wake up in the middle of the night a time or two, coughing away. I will be trying some new healing agents today.
I got up at 7:45 this am. Did a couple hours of work, including 40 minutes with a new executive who wanted to brainstorm about his approach to his new job. Then went out for a GLORIOUS 95 minute mountain biking ride – thru the forest and thru the meadows, lots of vertical so a tremendous cardio workout, still a number of fallen trees blocking the trails, the sun was out and the skies were blue … I was literally smiling and yelling at times as I pedaled along. Never saw another person.
Once I got back in the cabin I did a good set of general strengthening, PT for my rotator cuff, and a little stretching. Took about 35 minutes. More specifically:
- 95 minutes of intense mtn biking, mainly single track
- 5 sets of internal rotations (arm exercise with tension straps)
- 5 sets of external rotations
- 2 sets of reverse flies
- 2 sets of rows
- 2 sets of curls
- 2 sets of scapula push-ups
- 120 seconds of standing quad stretch with bikram yoga finish
- 10 hamstring stretches
- 60 intense crunches (usually do 100, not today)
And Denise, my wife, and I will go out for a hike in about 30 minutes, probably an hour. So a wonderful exercise day, I love it!
I hope you are all having a healthy and happy weekend, AND hitting your goals. I will try to hit the 10 minutes of silence. I think I get a free pass on the produce 2 days a week, right? my goal was 5 servings on 5 days. My dinner last night had another 1.5 servings of veggies by the way.
Ciao. One for All ..
KT
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Mary said,
June 15, 2015 @ 2:37 am
I’m a fairly new teamate since February. A dietitian here at DaVita and teach BODYSTEP (a form of step aerobics by Les Mills) and water aerobics at my local YMCA. I struggle with food choices as well as overeating. Knowing what to do is much easier then doing it.
I’m really seeing the benefit of this competition. I’m pushing more activity then I normally do to get the 10,000 steps a day. The bus activity last week was good to spend time throwing a football with my husband and riding bikes and walking with my son. So good to spend time together. Also the meditation is something I’ve been really missing in my life and I can see how all these things can make us teamates healthier and happier.
I’m eating better, moving more, feel more fulfilled and think I will lose some pounds! Already down 1 or 2!
Thanks for all this! And an app on my phone too! Awesome!
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KT's response to teammate comments said,
June 22, 2015 @ 9:35 pm
Mary said,
I’m a fairly new teammate since February. A dietitian here at DaVita and teach BODYSTEP (a form of step aerobics by Les Mills) and water aerobics at my local YMCA. I struggle with food choices as well as overeating. Knowing what to do is much easier then doing it.
I’m really seeing the benefit of this competition. I’m pushing more activity then I normally do to get the 10,000 steps a day. The bus activity last week was good to spend time throwing a football with my husband and riding bikes and walking with my son. So good to spend time together. Also the meditation is something I’ve been really missing in my life and I can see how all these things can make us teammates healthier and happier.
I’m eating better, moving more, feel more fulfilled and think I will lose some pounds! Already down 1 or 2!
Thanks for all this! And an app on my phone too! Awesome!
KT said,
I hope I can match your loss of a couple pounds soon … all the best! KT
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