Fit Like That

Time to get that summer body on, its summer tomorrow is today, there are no excuses to putting off your health and fitness goals. I still run with Nike and would love to see you out especially some more black faces. I know most people get intimidated when it comes to running but there are groups that accommodate all levels of runners from walking to run walk to fast 5, 8 and 10K and for those of you who want to go longer there are lots of 10+ runs leaving the lounge all the time.
This summer all the run leaders have been charged with trying to get out as many runners as possible, so I’m asking if you are in Toronto and want to try something new, fun and exciting then come out to the club at 110 Bloor west, and run with us. You can try all the Nike gear from shoes to shirts and even the Nike plus system, YES we will lend you an iPod loaded with great music so you can track your run. You can get all the details of run types and times from the Facebook Nike fan page, just remember to mention that Greg Keane referred you as I’m trying to win in getting the most runners out from now until July 30th.
If you cannot make it I still want to know that you’re doing well and that you are getting the exercise your heart needs and that you’re moving towards and attaining your goals. For those who are wondering how my training is going for my urbanathlon in Chicago this October you can check out my blog(www.gregkeane.com), I will try to start posting updates there, or on twitter(baudbwoy). For now check out my new exercise regimen I created and will be following up to Chicago.
Check with your doctor to make sure this is not to strenuous for you, if you have any questions regarding the workout please feel free to drop me a note or email any time. If you would like to join my group when we train please let me know, having more people would be great and it’s free unlike the boot camps that have popped up all over the city.
*use whatever exercise for the particular muscle group that you are accustom to or ask me and I can help you with some exercises.
Mondays – GYM(60mins)(strength building) RUN 5K
*Chest, back, abdominal muscles, and cardiovascular exercises

Tuesdays – Park RUN 5-10K, Plyometrics, Hills

Wednesdays -GYM(60mins)(strength building) RUN 5K
*Shoulders, legs, abdominal muscles, and cardiovascular exercises

Thursdays – Park RUN 5-10K, Plyometrics, Hills

Fridays – GYM(60mins)(strength building), RUN 5K
*Biceps, triceps, abdominal muscles, and cardiovascular exercises

Saturday – Morning NRL RUN 5-10K – rest day…kinda

Sunday – Park(Speed work and Plyometrics), RUN 5-10K

- reduce fat intake
- remove white foods(refined food) from our diet
- no alcohol
- no snacking
- junk cheat meal or snack – ONCE per week(if you REALLY have to)

Gratuity included

I was recently in NYC on vacation doing the tourist thing after my urbanathlon competition. Taking the city sights and sounds in and its many restaurants the one thing I found disconcerting was the inclusion of tip, gratuity, already calculated in the bill. The problem I have with that is that to me it feels like the waiter/waitress put in less effort because they know they are getting a tip regardless of the services they provide, this is not a good impression, these people should put in the work and should the patron such as myself feel they deserving of a tip then a tip will be given. We all go out to be relieved of the burden of cooking, we all see going out as a treat a time for us to put our feet up and have someone wait on us.  I think if I knew that when I go to work no matter what I do I’m getting paid I think I may be a little hesitant to do any work, well a bit more than hesitant…I wouldn’t do shit. Far too often wait staff are slow on the ball and I’m able reflect my displeasure of services in the amount I leave as a tip. Gratuity included is sending a wrong message to all servers especially young servers as it says “you do not have to work hard and the rewards will still come”, this is mediocrity gone wild and I won’t stand for it…someone should do something…lol. I’m just tripping, but I think you get my point, I mean know there are people who don’t tip and thats why they have gratuity included, but they should tell you, I’ve almost double tipped when visiting Miami.