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Tabata: Workout Anywhere No Equipment Needed

June 13, 2015 by Kenney Myers

Many people skip their workouts when they travel. It’s actually a really great excuse to slack off but it can truly be a time to give your body a break as well. However, let’s assume that most people really just use it as an excuse. I have heard and thought many times myself about how terrible the equipment is in the hotel “gym”. They call it a gym but it really is a treadmill and a universal weight machine with one pin (if you are lucky) for adjusting the weight for all the exercises. You know what though? In reality you don’t need a gym, you don’t even need weights! You really just need your body and the right attitude and you can do a tabata workout anywhere! So whether you are on the road for business, on vacation, or just can’t get to the gym, there is never an excuse to avoid a good workout.

There are probably a bunch of fancy definitions for a tabata workout but basically it is just interval training with periods of rest and periods of extra hard effort (resting in a working position). We do these very frequently as a part of our workout routines at our local kickboxing gym. The best part about it though is you quickly realize that you can get a sweat on with nothing but your body weight. Here is a tabata workout that you can do anywhere:

Feel free to do these exercises in any order:

Crunches

30 Seconds of Non-Stop Crunches (shoulders off of the floor mid-way don’t cheat and sit all the way up).
10 Seconds of Rest
Repeat this 3 times then
30 Seconds of Non-Stop Crunches
10 Seconds Resting in a Work Position (hold the crunch mid-way up)
Repeat this 3 times

Push-Ups

30 Seconds of Non-Stop Push-Ups (all the way down and back up – legs down only if you gas out).
10 Seconds of Rest
Repeat this 3 times then
30 Seconds of Non-Stop Push-Ups
10 Seconds Resting in a Work Position (hold yourself up arms and legs so just the hands and tips of your feet touch the ground).
Repeat this 3 times

Squats

30 Seconds of Non-Stop Squats (squat until your bottom is almost touching the back of your legs).
10 Seconds of Rest
Repeat this 3 times then
30 Seconds of Non-Stop Squats
10 Seconds Resting in a Work Position (hold the squat mid-way down).
Repeat this 3 times

In 15 minutes you will have gotten your sweat on. If you didn’t then you need to work harder (do more crunches, push-ups, and squats in the working periods). You can also do 4 instead of 3 of each round (so 8 total for each exercise instead of 6). If that still doesn’t work then make the periods longer. If that still doesn’t work then there is a chance you are superhuman.

So, you are thinking this is neat and all but how do I keep track of the time for this little workout routine? I personally use my iPhone and an application called UltraTimer (http://www.plainandsimplesoftware.com/Plain_And_Simple_Software/UltraTimer.html) to setup my tabata workout. I like this one because I can easily record my voice telling me what to do throughout the workout. With that said there are many tabata timers available for iOS and Android users if you search the respective app stores. You will easily be able to find one that will make working out anywhere using a tabata possible.

10 Professional Sports Coaches Named Ken

June 7, 2015 by Kenney Myers

A coach is someone who brings out the best in you. Professional sports coaches are renowned for driving athletes to give 100%, then turn around and give a 100% more. The 10 coaches in this list are no exception, and each one of them was blessed with the birth name Ken.

Ken Carter – Very few coaches can claim the distinction of having a movie made about them, but Ken Carter can. In 2005, the basketball coach was played by Samuel L. Jackson in the movie Coach Carter. The values that Carter set down for his college team during the 1999 season, mixing a solid grounding in academics with performance on the field, were the main subject of the movie that made him famous.
Kenneth S. Hitchcock – Currently coaching the St. Louis Blues, Hitchcock is an NHL coach and pro scout. In 1999, he coached the Dallas Stars to victory in the Stanley Cup, and has also acted as head coach for the Philadelphia Flyers and Columbus Blue Jackets. Kenneth S. Hitchcock, or “Hitch” as he’s better known, is a native of Western Canada.
Ken Mushinskie – Until early 2013, Ken Mushinskie was the coach for the Beckman High School Patriots. After only two seasons with the team, he was forced to retire, citing a dispute of the direction the team was going. For the two seasons that Ken spent with the team, the Patriots had a record of 14-11, and he led them to the CIF Southern Division title game in 2011.
Ken Whisenhunt – The San Diego Chargers is where Whisenhunt currently hangs his hat, however, from 2007 – 2012 he was the head coach for the Arizona Cardinals. During his time with the Cardinals, Ken brought the team to the Super Bowl in 2008, which marked the first time in their history. Earlier coaching roles included the Baltimore Ravens (1997–1998), Cleveland Browns (1999), New York Jets (2000) and the Pittsburgh Steelers (2001–2003).
Ken Shamrock – Opposite his upcoming opponent, Tito Ortiz, who he was set to fight at UFC 61, Shamrock acted as head coach on the third season of the franchise reality TV competition The Ultimate Fighter. Team Ortiz dominated the competition, which was to become an omen of future for Shamrock at the main event. Ortiz beat Ken, effectively heralding the end of Shamrock’s UFC career.
Kenny Adams – An amateur boxer in his own right, Adams helped the U.S. team bring back nine gold medals from the 1984 Olympic games. In 1989, Kenny coached French fighter Rene Jacquot to victory against Donald Curry. He has also coached B.J. Flores, Michael Nunn and Ray Mercer.
Ken Niumatalolo – The United States Naval Academy is proud to have Ken Niumatalolo currently serving in the position of head coach. Ken came up through the ranks of college football as a quarterback, when he played for University of Hawaii. When he wasn’t playing football, Niumatalolo was pursuing his other love on the basketball court. He took on the position of head coach with the Naval Academy on December 8, 2007.
Ken Wood – With over four decades of coaching under his belt, Wood has helped a number of world champion-caliber swimmers achieve gold. He is currently acting as the head coach at Redcliffe Leagues Swimming Club in Queensland, Australia. Wood faced controversy after the 2008 Summer Olympics, due to one of his swimmers leaving his camp. The swimmer in question, Jessicah Schipper, left because he sold her training regime to rival Liu Zige of China. The move cost Schipper her 200m Butterfly world record and a defeat at the hands of Zige.
Ken Chertow – This American wrestler competed in the 1988 Summer Olympics in Seoul, South Korea. Chertow now runs extensive wrestling training camps throughout the U.S., which have produced a number of college wrestling champions. He dedicates most of his time to perfecting his program, which he also promotes across the country. Ken has won a number of titles in the sport, including the Olympic Festival Champion and the Tulsa National Team Championship.
Kenny Dalglish – One of the best known names in British soccer, Dalglish was instrumental in the coaching style of Liverpool FC. Kenny became player-manager for the side in 1985. Among some of the titles that Kenny won as a player with Liverpool are six Football League First Divisions, two FA Cups and four League Cups. He resigned in 1991, only to return as manager from May 2011 until he was released in May 2012.

10 Sitcom Stars Named Ken

May 23, 2015 by Kenney Myers

Sitcoms are a treasured institution in television, with roots that reach all the way back to the earliest days of programming. These 10 men have brought to life some of the most beloved characters in sitcom history, sharing in the grand tradition of making people laugh. In addition to a shared career path, the 10 people on this list also share a given name. For your reading enjoyment, here are 10 of the most well-known sitcom stars named Ken.

Ken Berry – While Ken Berry started his career as a dancing military man, he found lasting fame as a sitcom star. His breakout role in the classic show “F Troop” allowed him to make a name for himself, with roles on “Mayberry R.F.D” and “Mama’s Family” to follow. “Mama’s Family,” a spin-off of “The Carol Burnett Show,” allowed Ken’s character to live on in syndication for the better part of 20 years.
Ken Jenkins – While Ken Jenkins is something of a Hollywood veteran, his real claim to fame is an eight-season stint as the irascible Dr. Kelso on the hit sitcom “Scrubs.” He’s also an accomplished theatrical star, with an average of 10 stage productions under his belt each year for the last three decades. A playwright, director and an actor, Ken Jenkins is one artist whose contributions to the dramatic arts stretch far beyond a few supporting sitcom roles.
Ken Curtis – While “Gunsmoke” was a long-running Western, there were elements of comedic relief to be found amidst the gunslinging and outlaw behavior. Ken Curtis, the actor behind the role of “Festus,” was often the source of those laughs. Unfortunately, this Hollywood treasure passed away in 1991 after suffering a heart attack in his sleep. Still, his legacy lives on, as “Gunsmoke” is still in syndication 50 years after it first hit the airwaves.
Ken Jeong – While this Korean-American star may have started out in the field of medicine, he’s quickly become a household name in comedic circles. In addition to his work on laugh-riot films like Knocked Up and The Hangover franchise, he’s also enjoyed a bit of sitcom fame. The role of Señor Chang in the hit series “Community” has solidified his place in television history.
Ken Marino – Launched to fame in the MTV sketch comedy series “The State,” Ken Marino has since enjoyed steady work in film and television. His roles on sitcoms like “Eastbound & Down” and “Reaper” have earned him the title of “sitcom star,” but he’s most well-known for appearing in the cult hit “Veronica Mars.” Much to fans’ delight, he will reprise his role in the upcoming feature film that follows up the abruptly canceled series.
Ken Foree – With roles in a variety of horror films, Kentotis Foree may not be the first Ken who comes to mind when you think of sitcom stars. Still, he did enjoy quite a stint on the Nickelodeon hit sitcom “Kenan and Kel,” which helped costar Kenan Thompson become a full-fledged member of the “Saturday Night Live” cast.
Ken Howard – After a breakout role on the long-running drama The White Shadow, Ken Howard went on to star in a variety of sitcoms and to head up the Screen Actors’ Guild. Most recently, he’s been acclaimed for his turn as Hank Hooper on the hit series “30 Rock,” which was sadly canceled in 2013.
Ken Osmond – Kenneth Charles Osmond, better known as “Ken,” was never able to break out of the typecasting mold after bringing Eddie Haskell to life on the family hit “Leave it to Beaver.” While he later became a Los Angeles police officer after the cancellation of “Leave it to Beaver,” he still lives on in the hearts of fans everywhere.
Ken Lerner – Roles on classic, hit sitcoms like “Happy Days,” “Lavern & Shirley,” “Newhart,” “Valerie,” “Family Ties,” “The Facts of Life,” “Who’s the Boss,” “Dharma & Greg” and “Will and Grace” have solidified Ken Lerner’s place in sitcom history. His most famous role, though, is that of Principal Flutie in the Joss Whedon cult hit “Buffy the Vampire Slayer.”
Ken Weatherwax – No list of sitcom stars named Ken would be complete without child star Ken Weatherwax, the actor behind the iconic role of Pugsley Addams on the iconic series “The Addams Family.” While his career stalled out after his stint on the hit show, his childhood face is still immediately recognizable to legions of stalwart fans.

10 iPhone Apps to Help You Train for Your First Marathon

May 13, 2015 by Kenney Myers

Training for your first marathon is going to be an enormous challenge, and will require complete dedication. Ideally, when you start you’ll have the best training partners and programs out there to make sure you’re prepared for that challenge. Unless you’re rich or a celebrity sports-personality, however, you’re probably not going to be able to afford that level of training. Fortunately, iPhone’s ever resourceful app developers have created some amazing software that delivers professional training right to your handset. These 10 apps will put you through your paces in preparation for your first marathon, so that when you get to the starting line you’re prepared to go the distance.

Couch to 5K – Since this will be your first marathon, you’re probably bursting to get out there and start training. This app will make sure that you get through your first training session. A mistake that many new marathon runners make is overdoing the first few training sessions. Couch to 5K is designed to ease you into a routine, with training designed by Active.com trainers. The app is available for $1.99 and comes with a great workout journal to log your progress.
Fleetly – If competition is what drives you, Fleetly is the perfect training app. You can earn points for completing your workouts, as well as compete against athletes at all levels. Although you will use this free app for your marathon training, Fleetly supports training in every competitive sport you can think of.
RunKeeper – Successful marathon runners know that pace is important, so make sure you include RunKeeper in your arsenal of training apps. Using GPS and a variety of technologies, this app tracks your pace, heart rate and much more, creating effective logs that help tailor the perfect workout routine to get you in the best shape.
Nike Training Club – This free app from Nike provides users with access to exclusive workout material from celebrity trainers. Nike Training Club is promoted as “Exclusively for Women,” but these great workouts are ideal for anyone who is training for a marathon. Expect to see lots of familiar faces, as there are also a number of workouts led by celebrity trainers.
My Fitness Pal, Calorie Counter – All your training may be for naught if you’re not actively keeping an eye on your diet. This free app will keep track of your calorie intake and help you achieve your ideal weight for competing in a marathon.
FitnessBuilder – Like other fitness apps, Fitness Builder has a multitude of built-in training modules to increase your fitness level. What’s different about this app, however, is the drag and drop feature that allows you to create your own personally-tailored workouts. There are also daily, weekly and intelligent workouts, which have been designed to ensure you receive the best training. The app is linked directly to the Fitness Builder website, where you can also stream videos and fitness news directly to your handset.
Boot Camp Challenge – Designed by an ex-army drill sergeant, this app will give you the edge that you need over the competition. Despite the name, Boot Camp Challenge is not solely designed for hard-core fitness fanatics. There are training programs for beginners also, which get increasingly harder as your fitness improves. The app is available from the iTunes store for $3.99.
Kinetic GPS – This app is both simple and incredibly intuitive. With Kinetic GPS you can easily track your speed, distance, altitude and much more with a touch of the screen. The app does have an extensive training program, too, which was developed by a former London marathon runner. For $3.99, this is one app that you will want as your virtual coach.
Fitocracy – Motivation is something that every athlete needs, and Fitocracy delivers. This is not just a fitness app, it is a game that pushes you to unlock more challenges by completing fitness tasks and quests. Fitocracy is a community-focused app, so you can converse with and compete against other athletes from around the world. This app won’t lighten the load of your wallet, however, as it is free from the iTunes store.
All-In YOGA – You may be asking what yoga has to do with running a marathon. Well, you will need to keep your muscles supple and flexible if you want to endure the distance. There are over 40 ready-made yoga programs available with the app; however, you can also create your own. Over 3000 poses, which include photos, videos and detailed instructions, coupled with over 30 breathing exercises make this free app a great accessory to your training regimen.

Rules, Rules, Rules

May 5, 2015 by Kenney Myers

Rules, rules, rules it’s like people create them just so they can confuse me
Wrong or right, right or wrong a rush to judge don’t take very long see
Rules for the sake of rules will certainly create a bunch of fools indeed
Trying to change or rearrange the essence of what a person should be

Don’t get me wrong without law & order societies don’t last long agreed
But we have to prepare and take care of each other if we dare to believe
Because it’s love from above that gives us a shove & directs humanity
They were written in stone by God alone and will last for an eternity

For these are his commandments written down for you and me to read
Starting with the one and only God whose name starts with a capital G
Our God is a jealous God wanting only what is best for you and for me
Helping us to avoid the void that is created by following any other deity

These other gods with a small g will do anything to grab our minds daily
Becoming idols in our eyes before we realize they are mind controlling
We have to be strong to turn away to never stray from the one Yahweh
He is the alpha and omega the only God we need now and for always

When we say his name we have to give it the respect that it deserves
Saying it in worship and respect knowing that our God always observes
We shouldn’t say it in vain or disdain when people get on our nerves
We call his name to request a bit of his time which he lovingly reserves

Speaking of reserving time this is a tough one for you and certainly for me
We are instructed to respect the Sabbath and to keep that day holy
For God created the world in six days the heaven, the earth, and seas
On the seventh he rested as we should rest to recharge our batteries

We are told that we are to honor our father and mother and he told us why
Because through honoring and loving them we will live more fulfilled lives
Likely because they love us, lead us, and offer guidance to help us survive
God knew we would need them and wants us to listen to their advice

Surviving, thriving, and providing a safe place for our families to live
Free of murder or thoughts of death that the devil may violently give
Satan can plant pain, envy, & anger driving our inability to forgive
But we must love not hate and steer ourselves clear of being abusive

The love we give to each other when we exchange vows is divine
We are bound to each other as our lives are interwoven like a vine
We must not think about or lie down with another at any given time
Because once two become one to step out simply steps us out of line

There’s no side stepping or dancing around the truth when we lie
The guilt we feel builds whether it was little or big, yellow or white
We usually deceive only ourselves no matter how hard we might try
Because the truth will truly set you free and the guilt will waive goodbye

We should use our hands for the greater good and not for the good of one
Because stealing to line our own pockets can never be completely undone
Theft changes a man and becomes increasingly easier for us to condone
But right is right and wrong is wrong and jail is certainly not there for fun

When you see a neighbor with something or someone that you covet
You have to refrain from desiring it or them no matter how you love it
What’s theirs is theirs and whatever is mine is mine and that’s just fine
Don’t look and don’t touch because it’s far too easy to cross that line

These commands and rules exist for our own good I know that is true
They are about how to love God and teach me how to show love to you
These rules are there to help us in everything that we say and that we do
They help us to find meaning and to provide his heavenly point of view.

10 Famous Scientists Named Ken

April 30, 2015 by Kenney Myers

The world of science, innovation and technology is a cornerstone of modern life. From changing the way the world is viewed to making everyday life simpler and safer, advances in science are the result of diligent work and effort from pioneers in their fields. Even the world of science fiction brings a bit of entertainment to the world of scientific speculation and imaginative study. It is easy, however, to sometimes forget the great pioneers who make life so much easier through their contributions. Here are ten Ken’s who became famous because of their work and background in various scientific fields.

Ken Ham – As one of the founders of the Creation Science Foundation, Ken Ham is one of the world’s leading young-Earth advocates. Ham believes that the world is 6,000 years old and that dinosaurs coexisted with man. The Australian scientist, who holds a bachelor’s degree in Applied Science, with an emphasis in Environmental Biology, also questions the reliability of the radiometric dating method used by geologists to determine the age of various rocks.
Ken MacLeod – Although MacLeod holds a degree in zoology and wrote a master’s thesis on biomechanics, his claim to fame is as a science fiction writer. Two of his books, which are part of a series, are Fractions: (The First Half of the Fall Revolution), and Divisions: (The Second Half of the Fall Revolution). Other titles include Newton’s Wake: A Space Opera, Learning the World: A Novel of First Contact and The Highway Men.
Sallman Ken – The fact that this Ken’s name serves as his surname is not the only deviation he takes from the rest of the entries on the list. Sallman Ken, as it happens, is also an alien. Before you go running for the hills, though, you should know that he is a fictional school science teacher from the book Iceworld, written by Hal Clement. An astronomer who was educated at Oxford, Clement is better known for his books, Mission of Gravity and Needle.
Kenneth Ford – Already a big name in Human & Machine Cognition (IHMC), Ford was thrust into the public spotlight with the announcement that he would head The Defense Science Board, which is part of the US Department of Defense. The board was put in place to provide valuable scientific knowledge on advances in weaponry, as well as to determine the best utilization of new technology.
Kenneth Branagh – Sir Kenneth Branagh himself may not be a scientist, but he did play the infamously experimental Victor Frankenstein in the 1994 version of Mary Shelly’s Frankenstein, opposite Robert DeNiro as the notorious monster. Branagh’s version included the artistic telling of the tale along with the monster’s ability to speak, which had been left off previous big-screen releases of Shelly’s masterpiece.
Ken Kennedy – Here is a scientist whose achievements in computer science are almost too many to list. Kennedy held, among many other accolades, a fellowship in the American Association for the Advancement of Science, Association for Computing Machinery, and a W. W. McDowell Award. The Ken Kennedy CS Award was named in his honor after he succumbed to pancreatic cancer on February 7, 2007, at the age of 61.
Ken Yeang – Renowned as the world’s greatest green architect, Yeang has a background in ecological science and, of course, architecture. By combining the two, he aims to create sustainable, green eco-architecture. So important are Ken Yeang’s designs to potential future environmental sustainability that he has won a number of awards, including the particularly relevant Merdeka Award in the “Environment Category.”
Kenneth J. Dunkley – 3D glasses have revolutionized the cinematic experience, and it’s all thanks to Kenneth J. Dunkley. By blocking two points in a human’s peripheral vision, Dunkley was able to create a 3D effect from a 2D image. He went on to file a patent in 1986 for his 3D viewing glasses, which didn’t require the use of mirrors or special lenses, and the rest, as they say, is history.
Kenneth Libbrecht – It may surprise you to learn that this solar astronomer, rather than gazing out at the stars, is most famous for his fascination with snowflakes. Libbrecht is so awestruck with winter’s most beautiful crystals that he has written a number of popular books on the subject. Some of Ken’s most successful titles are affectionately named, The Snowflake: Winter’s Secret Beauty, Ken Libbrecht’s Field Guide to Snowflakes and The Little Book of Snowflakes. When he is not out wandering in winter wonderlands, Libbrecht can be found serving as a professor of physics at Caltech.
Kenneth R. Miller – A Roman Catholic cell and molecular biologist, Miller is a strong advocate for the compatibility of evolution and the belief in God. However, he is an opponent of the Creationist theory, and has written two popular books on the subject, Finding Darwin’s God and Only a Theory. Kenneth R. Miller is also a Professor of Biology and a Royce Family Professor for Teaching Excellence at Brown University.