Cooking Day

Hey everyone! Here is a few videos to show all of you my routine of cooking and how I do it. Please comment on this post.

Running in heels

I was out walking my dog the other day - as I normally do in the morning - and as I came around the corner I saw this beautiful blonde lady/mom frantically running towards the awaiting bus with her kid.

As she was running, she was holding her kid's backpack and running down the street very elegantly in a rushed fashion (if there is such a thing) in high heels! I was truly impressed by this feat of physical athleticism! I mean here was this lady running towards the bus, throwing caution to the wind just to make sure that her child would not hold the bus up any longer just because the child overslept a bit. Very impressive!

Think about it for a second, ladies. A woman running down the street fast (nothing derogatory meant by that) wearing high heels (I don't know, 3-- 4 inches I guess) carrying a heavy backpack all the while looking graceful, as if it was no big deal that she could sprain her ankle and go tumbling at any second and go rolling in the street in the puddles. Oh yeah, did I mention it was raining and she had to dodge a few puddles?

How many of us are actually in shape or prepared enough to be able to run at the drop of a hat at a pretty good clip and maintain it for a good block or two? Far too many times we are too busy to take care of our health during our busy, hectic, American way of life. How many of us say that will take care of our health tomorrow but actually never do because we never have the time for it?

Most Americans are too busy to take care of their health today and unfortunately pay for it tomorrow. How many mothers and fathers out there would love to be a play with their kids but they can’t because there to out of shape or can't get down to the floor with them for fear of not being able to get back up?

Unfortunately, I hear this very often. There are a lot of people out there that are parents that can’t get down to play with their little kids because it's just too hard for them to get up-and-down off the floor. And when the kids get older, they also can’t play with them because they can’t keep up with them; sometimes the kids are only 5 or 8 years old and they can’t keep up the kids already. How are you supposed to keep up with your kids when they turn into teenagers and get into sports and want their mom or dad to come outside and play with them or practice with them?

Fortunately my kids can't keep up with me yet; but that's by design. With me working out 4 to 6 times a week and eating right the majority of the time, I don't see things changing anytime soon (I won't get into today's kids not be as active as we were, when we were kids - I'll save that for another topic). I remember hearing stories about my dad at how strong he was back in the day, he never knew this but, I was extremely impressed with that when I was in high school and have been trying to beat what he used to do ever since; though I don't know if I ever will since he used to be a really big strong guy with a lot more muscle than myself; way to go dad!

So what's the moral to the story here? Make time to exercise today so you can enjoy playing and spending time with your kids tomorrow.

Sunday Dirt Biking

So do you want to see how I spent Sunday in my version of relaxing which happened to burn over 2000 calories? Check out these two short videos of me riding my dirt bike.

On the first video, you're waiting for me to come up out of the woods. When I come out, my buddy stops and asks me what my heart rate is after I've been riding for 15-20 minutes already at that pace; which is 183! Then when I try to start it up and get going, I look like a total goon and can't get it going again because I'm in the wrong gear since I am really tired from riding with my heart rate in the upper 170s to low 180s the whole time. Then at the very end of the video I don't do the jump because something is in the way I have to stop to pick it up…


On the second video, my buddy is filming me as I ride my dirt bike up my ramp in my truck as I am tired from riding my dirt bike after three hours and he asked me how it went and I told him I had a good time…


So I was just thinking, when I rode in the MS 150 (that's the weekend where I bike from Duluth back to my house - 165 miles) I burned 4000 calories in around eight hours; whereas I burned 2000 calories in only three hours of riding my dirt bike.

So Monday I had one of those days when I cannot eat enough! You ever have one of those days? I kinda enjoy those days ;)

- Scott

Intensity: my version

So I have been talking about turning up the intensity during your workouts to a bunch of you so I thought I would share 2 quick clips of my workout with you about intensity and what my version looks like.

In the videos, you are going to laugh because I look pretty funny now as I watch them again; but during it, I didn’t notice a thing as I blocked everything out and got in the zone and then came out of it afterwards; that was fun! And to think I actually enjoy doing this stuff to myself!

Yea, I know, I am off my rocker
Anyhoo, this is what you’ll see in the video’s:
• Me working pretty hard
• Making a fool out of myself unintentionally; just working hard
• My maxed out leg press (though I could have done more)with the music too loud; sorry about that one
• My heart rate going from 93 up to 147 in 5 reps
• Me actually tired out and still trying to curl the weight making some weird faces to trying to “bring it” and using some “cheating” moves some of you won’t approve of; though not to bad ;)
• And my heart rate going from 88 to 161 in 6 curling reps
• What my new fabulous Fitness Consultant looks like
• And more of…

well here is your way to see how I look in my workouts, not looking my best ☺
If you can’t laugh at yourself, who can you laugh at?

Let me know what you thought if you wish ☺ I can take it.

Proper Form

Here is a video of my daughter lifting a hundred pound dumbbell with proper form with ease!

Turtleman Triathlon

When you have five or six minutes check out the videos from my triathlon relay that I just got done doing in the pouring rain!

There was thunder. There was lightning. There were a ton of dark ominous clouds everywhere and no shortage of rain - pouring rain I might add.

So here are some of the details from my triathlon relay I just did!

Due to the weather conditions and the lightning, the officials decided not to do an official swim. They called a kiddie swim instead which means that you run through the start your timing chip on, but about 30 or 40 yards and ankle-deep water, come out of the water and hand your timing chip to the biker.

So here are my stats:

* my time was an hour one minute
* my speed average was 20.4
* our overall time was 1:56:56
* my max heart rate was 178
* my average heart rate was 168
* calories burned in a little over an hour: 968!

Very minimal training beforehand :-)

Did I mention it was raining sideways along with lightning and thunder?

My teammate was an old colleague of mine, Anderson. He did the “swim” and I did the bike and our buddy Troy Eichers did the run.

The Lance Armstrong LIVESTRONG bus was there promoting its 'help fight cancer' agenda, too.

All in all, we all had a great time as always.

So go check out these videos - even though the videos the don't do it justice with all the pouring rain that you really can't see for some reason. Rain is coming down in sheets and buckets, and we all had a great time can't wait to do it again next year! :-)

Turtleman Video 1

Turtleman Video 2

Turtleman Video 3

Turtleman Video 4

Turtleman Video 5

Turtleman Video 6

Turtleman Video 7

Hawaii

MS 150 Bike Ride

BABY

Well here he is for the whole world to see: Levi Michael Lunderby!

Happy Fourth of July!

Hey guys, nothing like a shot of adrenaline to wake you up in the morning!

My buddy, Mike, and I went out really early the morning of the 4th of July and celebrated our freedom by mountain bikin' on some single tracks up in Elk River. There were some fast down hills, windy up hills, and trees everywhere you looked - even in your way! We had spokes breakin', bones being knocked out of place, lungs crying for mercy, and legs on fire; some of us falling off bridges, going up and over tee-ter-totter’s, jumping off big rocks, flying over "rock gardens" and a few inconvenient tip overs. We donated some blood and skin to local weeds as we felt necessary along the way. I am awake now!!

What a great day to be alive and be an American citizen!

May God bless you and your family the way that he has blessed mine!

And keep our troops in your prayers. They need our love and support!

Enjoy the day!

Hey, where is the BBQ at? I’m hungry.

Burn fat by gaining muscle

Everybody wants to lose weight. The question is what kind of weight are you losing? Is it body fat? Is it water weight? Or is it lean muscle tissue? Those of you who know me or train with me know I am a very strong supporter of retaining lean muscle or even gaining lean muscle tissue. Why is that? Because the average person burns an extra 35-50 calories per day for each pound of lean muscle tissue gained. So if someone gained 10 lbs. of lean muscle tissue, that would be an extra 350-500 calories burned per day by doing absolutely nothing! That is equal to a 45 minute cardio session! Think about it for a second, who wouldn't want to burn all those calories by doing nothing. I do. That's why I always preach to my clients and friends about the importance of keeping lean muscle tissue. Now you are thinking to yourself how do I do that? 1st and foremost you have to eat enough calories to SUPPORT the lean muscle tissue. If you exercise intensely 5-7 days a week (which I do and I tell all my clients to do) and are not eating enough healthy calories you WILL NOT keep lean tissue and you will not increase you metabolism (which is how many calories you body burns). You see your body is like a wood furnace. If the furnace is not getting enough wood (the fuel) the fire will slow down and go out. If your body does not get enough nutrition or calories (its fuel) it will slow down and go out which leads to sickness and disease. Excessive exercise and a lack of nutrients will always fail to develop lean muscle tissue. 2nd, focus on resistance training with moderate cardio. Resistance training can be done 3-6 days per week depending on the individual (no longer than 45 minutes) and cadio sessions are to be kept between 20-40 minutes max 5-7 days per week. Over 40 minutes of cardio actually will destroy lean muscle tissue. And 3rd is sleep. 8 hours per night is the goal. Muscle actually is built during rest not by working out. So there it is 3 simply things to remember to help burn fat. My motto is: You Cannot Out Exercise Poor Nutrition! Please comment, Email or call me with some feedback and questions. Yours In Health, Michael.

The importance of your Nervous System

Well here is my very 1st blog. Never thought I would be doing one. I thought I would start with something people hardly ever think about: The Nervous System. Maybe I should have labeled this blog the importance of taking care of your nervous system. What is your Nervous System? Great question. Basically your Nervous System is your brain, your spine(or vertebrae) and your nerves. It is the communication center of your body. It is how your body communicates. If something disrupts the communication or flow of your brain sending messages to the rest of your body, either pain or sickness arises. So say you are in a car accident, the result is trauma to your spine, your vertebrae resulting in what is called a subluxation. If the trauma or subluxation is not taken care of pain and/or sickness will result. And it WILL be recurring. How do you take care of the subluxtions? Another great question! See a good chiropractor. Don't know of one? I know several great chiropractors. Please, please, please ask me. I want to see you healthy and functioning on an optimal level. Feel free to post a comment, call me, email me or talk to me about this subject. Until next time people.

I hate Michael!

I hate Michael!

Who else is with me?

Yesterday I had the jerk stretch out my shoulder because it was hurting me, and he did a fantastic job of doing so, but in the process of him laying the smack down on me, he was telling me things that I shouldn't do so I wouldn’t irritate my shoulder.

I didn't ask him what I should or should not do for my shoulder. I just asked him to stretch me out since he's the master at that, so I kept telling him "I'm gonna keep doing the things that bother my shoulder and I will just have you fix it." He said okay and we did a few more stretches on it to take care what was ailing me. But he didn't even care that it was killing me! I mean that really hurt and I don't think he cared how much it was hurting me.

So who's with me? We can have buttons and T-shirts and who knows also what, who's with me?

Summer Vacation

I have a busy summer planned, how about you?

Where do I start with my list of activities that I plan on doing?

Let's just start in the month of May. The family and I are going camping up north on the North Shore for a four-day weekend. This also generally starts when we can go mountain biking on the trails - yay! So I will be doing a lot of mountain biking come May. My Tuesday night bike ride will finally have started up by then. Every Tuesday night we do 34 miles up and down hills in about one hour and 45 minutes. This is also the month when I start riding a dirt bike and racing!

Then comes June. My wife is having a family reunion back home. The last one was about 10 years ago. The whole family I will be flying back home for that. And I will also be biking the MS 150 in June. I am also looking for a triathlon to do. I'll be dirt biking a weekend or two as well.

In July I planned a few mountain bike runs with my wife over at Lebanon hills and then, of course, eating afterwards - huge amounts of food! My buddies and I have planned a bike ride up to Duluth and back over the weekend - that should be fun.

August is the Turtle Man Triathlon, an annual event that I normally do with my buddies. I'll be heading down to Millville to watch the pro-dirt bikers ride around the track in the dirt and that is always a good time. My beautiful wife and I will be taken up for a weekend to go dirt biking ourselves as she needs an excuse to get out of the house so I thought that would be a good one.

In September I'll probably be doing the Stillwater Triathlon with more of my friends. October bring more camping up on the North Shore (man, it is beautiful up there.)

And all this in addition to constantly workout 4 to 5 times a week; yup, eating for me is never a problem, unless there is not enough to eat, then there’s a problem!
I still have a few weekends open if you have some good ideas make sure to let me know!

What do you have planned for the summer?

Walking in a Winter Wonderland

Almost every morning I take my little doggie for a walk (Hershey is a 55 pound chocolate lab, 3½ years old).

It was 28 degrees below zero the other day. (Don't believe me? I snapped this picture of our thermometer!)

So, I got up and it's 28 degrees below zero and and I had the same thought that most of you guys did, “how many pairs of extra clothes and I going to have to put on to go on my walk today?”

That is your attitude, isn't it? It's not so much a question of bad weather as it is a statement of bad gear or having the wrong kind of gear for the type of weather; or simply put, it's not crappy weather - it's crappy gear!

So I threw on a turtle neck and my spyder turtleneck thing (not sure what they actually call it) and then my spyder coat. I threw on some long johns, some sweatpants and put on my spyder snow pants-zipped up my collar, threw on a face mask, put on a hat, snapped on my hood and me and my doggie went for our daily walk.

We had a great time! We only went for about a mile because I had to come back and get ready to go to work, but both of us would've loved to stay out little bit longer than just the 15-20 minutes that it was.

Yup, my kids and I have a saying. If it’s bad/crappy weather outside that goes like this -- "it looks pretty spydery outside today."

Gotta love Minnesota, eh?

Tomorrow morning, I'm gonna see if I can take a picture of Michael biking into work; it’s supposed to be even colder than it was this morning. Oh wait never mind, that guys biking into work at 530 in the morning -- yes I said biking. The main thing to remember here is: I can get a picture him biking back home, so I don't have to be there so early in the morning. Now that's good thinking! Am I smart or what!?