Monday, July 8, 2013

Do You Still Eat Wheat?

This video by William Davis, MD (author of Wheat Belly) finally pushed me over the edge and got me off wheat:

Also, my mom recommends a 3 part documentary on youtube called "The Men Who Made Us Fat":

Amazing how difficult it is to NOT eat chemicals everywhere I go...

Monday, June 24, 2013

Alternative Workout - Balancing on Full Yoga Ball

Since people keep asking to see a picture, here's a shot of me at Planet Granite climbing gym doing a standing workout on a yoga ball/exercise ball/big-ass-rubber-whatever-you-want-to-call-it-ball after a few hours of indoor rock climbing.

I usually wear shoes and a shirt, but ...wait, no I don't...

What I Usually Do
I basically do a few things on the ball - squats (with dumbells out in front, arms parallel to the floor), curls, shoulder presses and side arm raises.  I also like to shadow box while balanced.

In the pic, I'm balancing on a full yoga ball and holding light (15lb) dumbbells while doing several exercises.  First, balancing on the ball itself, even without weights is a GREAT core exercise - it engages allllll those little core muscles that might get neglected from time to time.  And it's a lot of fun too!  Makes you feel like a dancing bear at a circus.

Here's the thing - it's dangerous, so don't be an idiot.  If you try this, practice on soft grass with a thick, properly inflated yoga ball (not the cheap pieces of crap you get from TJ Maxx).  Make sure there's nothing within 15 feet of you that you could hit your head on.  Now that I think about it, wear a bike helmet when you do it.  ;)

How to Start
If you want to try it, start out just balancing on your knees.  Then when you get good, move a foot up onto the ball.  Then after a while, add the other foot and keep your hands on the ball.  Then when you've mastered all that, stand up! (or squat and shake awkwardly - ain't nothin' wrong with that!)

After you feel super-compfy on the ball, grab some dumbbells.  Cross them like and "X" and hold them in one hand while you get up on the ball like normal.  Stand up, put a weight in your free hand and exercise away!

Oh and here's a random pic climbing before working out.

Now go out and have a ball!!  :)

- Dan

Thursday, August 9, 2012

Worth The Hurt 52.4 Mile Ultramarathon - Race Recap

"A ship is safe in harbor, but that's not what ships are for."
- William G.T. Shedd**

My name's Dan Czerwonka, and on Sunday I ran my first ever ultramarathon (any running race over the marathon distance of 26.2 miles) - the inaugural running of the San Francisco Ultramarathon (the "SFU") 52.4 miles.  And I ran it barefoot (yes, barefoot; no not with "those barefoot shoes"FN1;).  I'm one of 6 athletes sponsored for a year to run the SFU and then enter other crazy races of our choosing to raise money for a charity of our choice.  This is my account of the race, the preparation, and the discoveries I've made through it all.

(At the finish with my lil sis Amy.  She ran her first marathon!)

Wednesday, June 20, 2012

Living by Example IS Worth the Hurt

Recently a super-nice chick from a PR firm contacted me for a short quote about why I do what I do, and why I am a part of Worth the Hurt ( as one of the 6 sponsored athletes that are a part of the San Francisco Ultramarathon's "ultra athletes ultra-fundraising program."

It was such a simple question, and one I should have obviously anticipated as I began this little 52.4mile barefoot "adventure," but it caught me surprisingly off guard and made me revisit some things internally in order to respond to her.

I have posted the response below if you guys want to give it a read.  It is directly relevant, or even central to, the topic of my post "Sole Searching", as well.

Keep It In Perspective and Remember to Breathe!

I was doing laundry today and saw an episode of Real Sports with Bryant Gumbel on TV for the first time.  It was a pretty inspiring show and had a piece on Lopez Lomong, the Olympic runner who escaped from Sudanese rebels as a child after being kidnapped to fight in the rebel army and then lived in a Kenyan refugee camp for 10 years, before coming to the US and becoming a world-class runner.

Sole Searching

As I prepare for the San Francisco Ultramarathon this year, it's quite apparent to me that I will face 98% of the challenge of this race before race day.  And I still have a long road ahead of me. I'm scared out of my mind, anxious and excited, all at the same time.  Sure it might be just another race to some, but to me its one of the biggest challenges I've yet faced, and it's a big deal personally because of what it signifies...

Ralph Waldo Emerson once said, "Our chief want is someone who will inspire us to be what we know we could be."

If nothing else, it is my great desire to inspire others, to help them realize that they are capable of achieving great things, and to live as a mirror to reflect their own limitless potential.

Thursday, March 24, 2011

Trouble Eating Healthy - I'm on a Tight Budget with No Time!

This post is written by our first **Celebrity Blogger** - Captain Josh Evilsizor, of the U.S. Army

Josh flies Black Hawks. And to make sure they never go down, he HAS to stay healthy. Period. That means staying fit. And staying fit means exercising AND eating right. But for those of us with limited time and limited financial resources, its often easier (and cheaper) to work out than it is to eat right.

Below is Josh's detailed methodology for maintaining that critical balance. And it is do-able for ALL of us regardless of time or income.  Here it is after the jump: