Cardio, cardio, everywhere
I was asked what my favorite forms of cardio are ... well ...
I have four favorites:
1. Jogging on mountain trails - we have access to hundreds of miles of trails that cut through the Black Hills, and I love being on every one of them
2. Jogging at a slow pace on an incline on the treadmill - get to listen to personal development CDs while I do this
3. Walking at a brisk pace while at maximum incline - this is how I burn extra calories when I'm already training to the max and don't want to add to much impact but could use the extra calorie burn
4. High intensity interval training - just old-fashioned BFL-style 20-minute cardio rocks me. I warm-up for 10 minutes at 5 mph on a slight incline, then jump into the sequence. Currently I'm at 6.1, 7.1, 8.1, 9.1 mph intervals (1 minute each) with a 10.1 mph grand finally. Whoomp!
Jeremy
I have four favorites:
1. Jogging on mountain trails - we have access to hundreds of miles of trails that cut through the Black Hills, and I love being on every one of them
2. Jogging at a slow pace on an incline on the treadmill - get to listen to personal development CDs while I do this
3. Walking at a brisk pace while at maximum incline - this is how I burn extra calories when I'm already training to the max and don't want to add to much impact but could use the extra calorie burn
4. High intensity interval training - just old-fashioned BFL-style 20-minute cardio rocks me. I warm-up for 10 minutes at 5 mph on a slight incline, then jump into the sequence. Currently I'm at 6.1, 7.1, 8.1, 9.1 mph intervals (1 minute each) with a 10.1 mph grand finally. Whoomp!
Jeremy
Ugh mugh
Me tired. Still here. Going to ... gasp ... keep the blog alive. Just ... must ... keep ... consistent.
We'll talk.
Jeremy
We'll talk.
Jeremy
Estes Park
The second day took us out to Estes Park. We passed through Golden, Colorado and Boulder, Colorado. I must say, Boulder is a beautiful city ... perhaps one of the most gorgeous I have been to. The weather was perfect, and the open air mall in downtown was inviting. We decided that if we were up to it, we would stop on the way back.
Our destination was Estes Park. This was where we would go for a short 2 hour horse ride. After seeking out various places, this was one of the few that would allow our 4 1/2 year daughter to ride on a horse of her own.
Here is the view from the valley:
It wasn't long before we were mounted on our horses. Our daughter was ecstatic ... can you tell from her smile?
As we climbed the mountain, my wife, who was in front of me, managed to snap this picture of me coming up the trail:
The view from the top of the mountain was breath-taking. We weren't at nearly the altitude as the day before, but the pines were beautiful, chipmunks and rabbits ran to and fro underfoot, and the vista looked like this:
Of course, all good things must come to an end ... here was our descent back into the valley:
After the ride, we drove to Mary Lake Lodge and had a delicious lunch. Then, we stopped at Boulder and walked through the mall. It was incredibly beautiful - the temperature was perfect, there were flowers all through the mall, and the backdrop was the mountains in the distance. Because of the proximity to the University of Colorado, there was quite a bit of ... um ... "culture" to be found! I bough a hackey-sack and my daughter got an etching toy and a glow-in-the-dark skeleton. What fun!
That's it for day two.
Jeremy
Our destination was Estes Park. This was where we would go for a short 2 hour horse ride. After seeking out various places, this was one of the few that would allow our 4 1/2 year daughter to ride on a horse of her own.
Here is the view from the valley:
It wasn't long before we were mounted on our horses. Our daughter was ecstatic ... can you tell from her smile?
As we climbed the mountain, my wife, who was in front of me, managed to snap this picture of me coming up the trail:
The view from the top of the mountain was breath-taking. We weren't at nearly the altitude as the day before, but the pines were beautiful, chipmunks and rabbits ran to and fro underfoot, and the vista looked like this:
Of course, all good things must come to an end ... here was our descent back into the valley:
After the ride, we drove to Mary Lake Lodge and had a delicious lunch. Then, we stopped at Boulder and walked through the mall. It was incredibly beautiful - the temperature was perfect, there were flowers all through the mall, and the backdrop was the mountains in the distance. Because of the proximity to the University of Colorado, there was quite a bit of ... um ... "culture" to be found! I bough a hackey-sack and my daughter got an etching toy and a glow-in-the-dark skeleton. What fun!
That's it for day two.
Jeremy
Denver, Colorado
Whew! What a fun vacation.
After the excitement with meeting Kevin Costner in Deadwood, South Dakota, we came home, caught up on sleep, and packed our bags for the vacation to Denver, Colorado.
The drive was long and not very eventful. We did drive through some beautiful scenery most of the time. The best view is heading into Denver and seeing the looming silhouettes of great mountains in the distance. It enthralled us as we rolled into town.
We stopped in the small Wyoming town of Newcastle and enjoyed an incredible meal at the Blue Moon cafe - highly recommended to anyone passing through town. All home made, fresh, healthy foods - sandwiches, soups, etc. I picked up an old fashioned coffee maker - the kind with a cord in the bottom and metal filter that you fill with coffee and water and wait for the top to percolate. Wee-haw (drinking some now in the hotel room as I write this).
We got settled in the hotel, and then made our plans.
The first day, we decided to drive to the highest point that automobiles can reach in the United States - the 14,000+ foot summit of Mount Evans. The ride took us west of Denver, through the small town of Idaho Springs, and onto the top of the Continental Divide.
As we drove towards the summit, we could see that we were headed towards cool temperatures - snow still remained on the summit. Click on any image for a larger view.
Indeed, our travels would take us high enough that we were looking down upon the clouds.
When we reached the top, we realized how thin the air can become at high altitudes. I was very impressed with the dozens of people who were biking and jogging up the mountain at an altitude of over two miles. I was dizzy just getting out of the truck and walking uphill for a few paces. However, the view was incredible - here is the vista looking East from the Continental Divide:
We travelled to a building that had been the nation's highest snack bar before a propane explosion almost flattened it. They now have an observation deck there. My daughter wasn't feeling well, either, but managed to smile for this picture:
I also framed my family in an old window from the structure:
On the way down, we stopped to admire the mountain goats that brave the high altitudes. It was summer, a balmy 47 degrees (compared to 70 degrees a mile lower), so they were in the process of shedding.
In addition to the moutain goats, we saw "whistle-pigs" or yellow-bellied marmalots that were too fast to photograph, and an elk with an impressive rack that was too far away.
We found this beautiful pool at the 14,000 foot altitude:
And snapped this reflection:
My wife and daughter stopped to pose on this rock, with a beautiful backdrop behind them looking out West:
We returned to Idaho Springs and walked up and down the main street, perusing the various shops. We stopped in so that I could pick up my favorite "treat" - a triple espresso. On the way, we found this beautiful flower shop:
Daddy also had to buy his girl a cute outfit he found in one of the shops, which she was more than happy to model at the coffee shop:
That's it for today's update!
Jeremy Likness
After the excitement with meeting Kevin Costner in Deadwood, South Dakota, we came home, caught up on sleep, and packed our bags for the vacation to Denver, Colorado.
The drive was long and not very eventful. We did drive through some beautiful scenery most of the time. The best view is heading into Denver and seeing the looming silhouettes of great mountains in the distance. It enthralled us as we rolled into town.
We stopped in the small Wyoming town of Newcastle and enjoyed an incredible meal at the Blue Moon cafe - highly recommended to anyone passing through town. All home made, fresh, healthy foods - sandwiches, soups, etc. I picked up an old fashioned coffee maker - the kind with a cord in the bottom and metal filter that you fill with coffee and water and wait for the top to percolate. Wee-haw (drinking some now in the hotel room as I write this).
We got settled in the hotel, and then made our plans.
The first day, we decided to drive to the highest point that automobiles can reach in the United States - the 14,000+ foot summit of Mount Evans. The ride took us west of Denver, through the small town of Idaho Springs, and onto the top of the Continental Divide.
As we drove towards the summit, we could see that we were headed towards cool temperatures - snow still remained on the summit. Click on any image for a larger view.
Indeed, our travels would take us high enough that we were looking down upon the clouds.
When we reached the top, we realized how thin the air can become at high altitudes. I was very impressed with the dozens of people who were biking and jogging up the mountain at an altitude of over two miles. I was dizzy just getting out of the truck and walking uphill for a few paces. However, the view was incredible - here is the vista looking East from the Continental Divide:
We travelled to a building that had been the nation's highest snack bar before a propane explosion almost flattened it. They now have an observation deck there. My daughter wasn't feeling well, either, but managed to smile for this picture:
I also framed my family in an old window from the structure:
On the way down, we stopped to admire the mountain goats that brave the high altitudes. It was summer, a balmy 47 degrees (compared to 70 degrees a mile lower), so they were in the process of shedding.
In addition to the moutain goats, we saw "whistle-pigs" or yellow-bellied marmalots that were too fast to photograph, and an elk with an impressive rack that was too far away.
We found this beautiful pool at the 14,000 foot altitude:
And snapped this reflection:
My wife and daughter stopped to pose on this rock, with a beautiful backdrop behind them looking out West:
We returned to Idaho Springs and walked up and down the main street, perusing the various shops. We stopped in so that I could pick up my favorite "treat" - a triple espresso. On the way, we found this beautiful flower shop:
Daddy also had to buy his girl a cute outfit he found in one of the shops, which she was more than happy to model at the coffee shop:
That's it for today's update!
Jeremy Likness
Kevin in da house!
Okay, last post before we head down to Colorado, and I'm not sure how frequently I'll be writing from there. Today, we drove into Deadwood for dinner. We stopped by a local steak house and enjoyed a great meal while watching the HUNDREDS of motorcycles passing by. While the downtown Sturgis main street is legendary, there is plenty of "spillover" in Deadwood.
As we were walking back to the parking deck, I noticed a tall gentleman walking alone. What caught my eye was that he had bright colored boots that matched his hat. He was wearing shades and paused to sit at the side of the road. As I passed and we made eye contact, I said, "Hey, how's it going?" He replied, "Fine, and you?" At that moment, I have a sudden burst of recognition. The voice and the face, even behind the shades and hat, suddenly "clicked." It was Kevin Costner!!! Whoomp!
I was still collecting my wits when I realized who it was, and turned back to say something to Doreen and noticed that she had already recognized him. She smiled and said, "May I shake your hand?" He laughed and said, "Sure." She said, "Pleased to meet you" and he repeated it. Then, we continued walking. Since he was obviously not trying to draw much attention to himself, we did not want to make a scene.
Kevin owns a building in downtown Deadwood, as well as quite a bit of property that they have been considering for development of a resort. When we pulled out of the parking garage, we saw him walking down the sidewalk and stepping into his building which houses the Midnight Star and Jake's (the former a sportsbar, the latter a fine dining restaurant with the best buffalo steak in town).
What a night! We finished the evening packing, and are excited to set out for Denver, Colorado tomorrow.
Jeremy Likness
As we were walking back to the parking deck, I noticed a tall gentleman walking alone. What caught my eye was that he had bright colored boots that matched his hat. He was wearing shades and paused to sit at the side of the road. As I passed and we made eye contact, I said, "Hey, how's it going?" He replied, "Fine, and you?" At that moment, I have a sudden burst of recognition. The voice and the face, even behind the shades and hat, suddenly "clicked." It was Kevin Costner!!! Whoomp!
I was still collecting my wits when I realized who it was, and turned back to say something to Doreen and noticed that she had already recognized him. She smiled and said, "May I shake your hand?" He laughed and said, "Sure." She said, "Pleased to meet you" and he repeated it. Then, we continued walking. Since he was obviously not trying to draw much attention to himself, we did not want to make a scene.
Kevin owns a building in downtown Deadwood, as well as quite a bit of property that they have been considering for development of a resort. When we pulled out of the parking garage, we saw him walking down the sidewalk and stepping into his building which houses the Midnight Star and Jake's (the former a sportsbar, the latter a fine dining restaurant with the best buffalo steak in town).
What a night! We finished the evening packing, and are excited to set out for Denver, Colorado tomorrow.
Jeremy Likness
Quick Update
Hi ... been awhile since I posted.
What's going on with me?
Been steadily working out ... glad to be back on a regular schedule. The lifts are going well and cardio is beyond my expectations ... I worked up to 5+ mile jogs without much effort and am enjoying the high intensity interval sessions as well.
I have been busy with doing an overhaul of my eBook ... I had the cover professionally redone, have been working on marketing and supporting my affiliates ... also was finalizing my August 13th newsletter this week because I will be going on vacation.
Yesterday we hiked on a trail through the Black Hills and found some great, wild raspberries. We saw probably a dozen deer on the trail, including a small, beautiful fawn tucked away in the bushes. It is always fun. My daughter is getting so skilled on her bike, it is amazing to watch.
Saturday we drive down to Colorado ... I will be out of touch for about a week. We are spending a week in Denver, then I fly out to Sacramento to spend three days with entrepeneur and personal development coach Jeffrey Combs. I look forward to that ... I fly out and back into Denver, then the family will come home. I'll be sure to take plenty of pictures. I will continue to train while on vacation, just not certain what weight lifting facilities will be available. There is always a plan, even if it means push-ups and wall squats.
Take care and best of health to all,
Jeremy Likness
What's going on with me?
Been steadily working out ... glad to be back on a regular schedule. The lifts are going well and cardio is beyond my expectations ... I worked up to 5+ mile jogs without much effort and am enjoying the high intensity interval sessions as well.
I have been busy with doing an overhaul of my eBook ... I had the cover professionally redone, have been working on marketing and supporting my affiliates ... also was finalizing my August 13th newsletter this week because I will be going on vacation.
Yesterday we hiked on a trail through the Black Hills and found some great, wild raspberries. We saw probably a dozen deer on the trail, including a small, beautiful fawn tucked away in the bushes. It is always fun. My daughter is getting so skilled on her bike, it is amazing to watch.
Saturday we drive down to Colorado ... I will be out of touch for about a week. We are spending a week in Denver, then I fly out to Sacramento to spend three days with entrepeneur and personal development coach Jeffrey Combs. I look forward to that ... I fly out and back into Denver, then the family will come home. I'll be sure to take plenty of pictures. I will continue to train while on vacation, just not certain what weight lifting facilities will be available. There is always a plan, even if it means push-ups and wall squats.
Take care and best of health to all,
Jeremy Likness
Ah, the life of a cowboy
Okay, so I'm just practicing right now, but I'll get it down soon.
I've been away for awhile, gone but not forgotten. We had a lot of fun this weekend. I'll start with the mushy stuff. Wife and I went to Lachstring Restaurant ... this is a log building in the middle of beautiful Spearfish Canyon ... so imagine having towering cliffs surrounding you on all sides with a beautiful stream slicing through the middle, and then delicious eats to boot (Buffalo, Grilled Chicken, you name it). The evening before, we went to the town of Spearfish and tried some Italian that was quite, oh, so good.
I've been pounding away at my hell-acious cardio ... we're talking 35 minutes at an incline following by 20 minutes of high-intensity interval training. It feels GOOD I must say.
So what is there to do here?
Well, there is the rodeo, the parades, even the mock-up old-style town. We did a little of all of it this weekend, for the legenday Days of '76 ... a fun Old Western-style celebration in our sister town of Deadwood. As always, click to see it bigger.
You see things like mad broncos trying to clear their riders:
The only thing worse than a bronco with your number is a steer just as mad (I apologize for the poor quality - it was getting late):
A little bit of history in the parade, as the descendants of a former Chinatown citizen danced and kung-fooed their way down the street:
Of course, sometimes little girls act up, and we have to find the local coffin and establish some discipline:
Come on, you known I'm kidding here ... just some Deadwood fun! Of course, it wasn't too fun for Custer when his entire regimen was lost ... so the local folk like to salute his memory:
My wife thought this family portrait would have a nice Main Street back-drop:
Strange, these old towns, but while the windows appeared blank, some ghosts came out in the photos ... who's the man with the horse?
Spooky! Anyway, we enjoyed seeing the well-disciplined Clydsdales ... or however you spell it - magnificent horses to say the least:
And no parade in Deadwood would be complete without paying respects to the original title-deed owners - considering that we said, "This is your land ... no it's not." Here is the tribute:
WHOOO-HOOO!!!! The 842nd returned home a few days ago. What a nice salute to our servicemen who keep this country free and safe:
Turn the wrong corner, and you could end up in another time ...
I thought I was fairly pioneering when I left my full time job to pursue this adventure of free enterprise. Then I met THESE *TRUE* pioneers:
Of course, out here in the woods, we have our bear to keep us out of trouble. He does things like tell us what the probability of a fire is going to be. I'm sorry, I couldn't help it - maybe this is terrible, but when I saw him, I could only think of the character "Smokey" from "Friday" and kept hearing the character saying .. "Smokey! Smokey!!!!!!!"
Whew! That's a lot of pictures. I just have to say, while the cost of living here is much lower, it is a lot harder to get food on the plate. Case in point ... look what we have to go through just to get a steak around here:
Hope you enjoyed that. I'll be "seeing" ya!
Jeremy Likness
I've been away for awhile, gone but not forgotten. We had a lot of fun this weekend. I'll start with the mushy stuff. Wife and I went to Lachstring Restaurant ... this is a log building in the middle of beautiful Spearfish Canyon ... so imagine having towering cliffs surrounding you on all sides with a beautiful stream slicing through the middle, and then delicious eats to boot (Buffalo, Grilled Chicken, you name it). The evening before, we went to the town of Spearfish and tried some Italian that was quite, oh, so good.
I've been pounding away at my hell-acious cardio ... we're talking 35 minutes at an incline following by 20 minutes of high-intensity interval training. It feels GOOD I must say.
So what is there to do here?
Well, there is the rodeo, the parades, even the mock-up old-style town. We did a little of all of it this weekend, for the legenday Days of '76 ... a fun Old Western-style celebration in our sister town of Deadwood. As always, click to see it bigger.
You see things like mad broncos trying to clear their riders:
The only thing worse than a bronco with your number is a steer just as mad (I apologize for the poor quality - it was getting late):
A little bit of history in the parade, as the descendants of a former Chinatown citizen danced and kung-fooed their way down the street:
Of course, sometimes little girls act up, and we have to find the local coffin and establish some discipline:
Come on, you known I'm kidding here ... just some Deadwood fun! Of course, it wasn't too fun for Custer when his entire regimen was lost ... so the local folk like to salute his memory:
My wife thought this family portrait would have a nice Main Street back-drop:
Strange, these old towns, but while the windows appeared blank, some ghosts came out in the photos ... who's the man with the horse?
Spooky! Anyway, we enjoyed seeing the well-disciplined Clydsdales ... or however you spell it - magnificent horses to say the least:
And no parade in Deadwood would be complete without paying respects to the original title-deed owners - considering that we said, "This is your land ... no it's not." Here is the tribute:
WHOOO-HOOO!!!! The 842nd returned home a few days ago. What a nice salute to our servicemen who keep this country free and safe:
Turn the wrong corner, and you could end up in another time ...
I thought I was fairly pioneering when I left my full time job to pursue this adventure of free enterprise. Then I met THESE *TRUE* pioneers:
Of course, out here in the woods, we have our bear to keep us out of trouble. He does things like tell us what the probability of a fire is going to be. I'm sorry, I couldn't help it - maybe this is terrible, but when I saw him, I could only think of the character "Smokey" from "Friday" and kept hearing the character saying .. "Smokey! Smokey!!!!!!!"
Whew! That's a lot of pictures. I just have to say, while the cost of living here is much lower, it is a lot harder to get food on the plate. Case in point ... look what we have to go through just to get a steak around here:
Hope you enjoyed that. I'll be "seeing" ya!
Jeremy Likness
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