Archive for the 'Health and Fitness' Category


Tabata Timers for iphone

As i wanted to continue with the Tabata method at home, i found a couple apps with tabata timers:

image  Tabata Timer


Time to Workout: Plain and Simple designed Ultra Timer to aid segmented exercises such as interval training and circuit training. But you can use it for any sort of timing function.

UltraTimer by Plain and Simple Software is an ideal tool if you want to use your iPhone or iPod touch to keep you on track.


Personally I like the customization options of UltraTimer better then the tabata timer as it can fade the music when you work out and the sounds at the different time intervals.


Intensity Boot camp

Yes, it is on for 2010. The community center started with a new course, Intensity boot camp fat burning class and I must say after week 1, this is going to be one that kicks butt… Tristan is our trainer, he moved to Vista Ridge with his family and has a lot of experience in the Fitness world.

image Tristan Lewis, our excellent fitness coach/trainer.

The intensity and structure of this class is based on the Tabata method performed on the Japanese ice skating team.

“A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the tabata group had gained anaerobic capacity benefits unlike the steady state group.”


Tristan also adapted this method and years of experience into a book and training method called M.I.T. You can find more information and purchase the book on this website.


I will keep you posted on my progress and exercises..


New Year 2010 and Reflection on 2009

Well lets see I made 9 goals last year for 2009… Which one did I achieve?

1. Loose some pounds….(probably yearly a goal but food is to good in America ;) )

I started with 238 pounds on Jan 5th and I just weighted myself the other day, 213 pounds, but i have to say my lowest was 192 end of April in 2009. So look at my 2010 goals 😉

2. Make a trip to the Netherlands in the summer (as I need to spend my vacation time under the new Staples rules this might be an obvious opportunity in August)
Again did not make it this time, however the reason for this was that both my parents and brother visited for around 5 weeks in total so I took most of that time off in 2009.

3. A bigger LCD tv (nice wish, probably ain’t gonna happen till maybe sales by end of the year ;) )
Yes although we bought a new tv stand, did not buy one yet but expect on the short term a 47” showing up

4. A nice office (well the room is ready, just need to save up a bit for the furniture)
Almost, we have turned the room into an office, but the furniture we bought did not fit into the room so we returned it and placed another smaller desk for my wife into it.

5. Make some trips in the US to maybe Main and California to our friends.
Didn’t make this one..

6. Have fun at work with the remaining five folks in our BI team..
I think this was a good transfer year we kept the happy hours going and try to keep the spirit up. 2010 will bring some moving changes inside the office and hopefully we can attend some more conferences.

7. Have my parents and brother flying in to the US for a visit..
This happened as planned.

8. Learning Golf this spring/summer (with the new neighborhood golf course, this is definitely on my wish list).
That did not happen, with family visiting and busy schedule with kids. Golf is probably still a while away. Maybe just an intro course for 2010

9. Write a bit more on my blog (just too busy with kids to take some time to write
That did not really happen.


So end score: 1,4,6,7 achieved, 2 partially. 3,5,8,9 not achieved, so 50% score….


New goals for 2010

1. Weight loss, definitely again a goal, started an intensity bootcamp training this week in our community center. Goal: 180 pounds by the summer.

2. Family vacation trip in the US/Mexico.

3. A bigger LCD tv (hopefully this time?)

4. Bike purchase and biking in the spring

5. Do some small improvements in the Garage and Basement

6. Learning Golf intro course

7. Write more on the blog….


Lose It

During my weight loss I was looking for some App on the Appstore and found this one. Lose It.


This app can track all calories of your food intake but the nice thing of it is that you can set a goal based on your length and current weight and timeframe and it will calculate how much you need to loose per week.

So with one week left I almost reached my goals, since I started with this app I lost over 17 pounds.

Also nice is you can add exercise which counts negative towards your calories.

I am sometimes amazed on how much calories there is in certain foods i was taking. I basically cut out eating bread a lot and cheese (which is for this dutch guy very hard) and of course reduced my liquor intake by probably 90% With eating less I think we reduced our grocery bill by half on a month by month basis. Sometimes it is hard to keep track of everything especially in the weekends so I decided I can skip a day if I don’t feel like tracking everything. Most important is that I still loose weight.