Simply Human -- Daily

Discovering how simple it is to be a human. Eat like a human. Move like a human. Sleep like a human. Enjoy life...like a human.

New here?

'Simply Human -- Daily' will direct you to a detailed account of my personal journey (SHL stands for Simply Human Lifestyle). The 'Simply Human Kids' page is info on how I get my kids to eat, move, sleep and enjoy like humans. Check out 'Food 4 Thought' for some more "meat" on the subject of being Simply Human or just look at the bottom of the left sidebar for my favorite stuff. And I'm always open to tips or suggestions so don't hesitate to leave a comment or email me on the Contact page. Thanks!

October 10, 2012

Day 3, Week 10 - 12 week Half IM training

October 10, 2012/ Mark Rogers

Really tired this morning. Couldn't wake up and felt like I could have slept all day. Went home and took a nap at lunch instead of doing CF WOD which I'll make up tomorrow.

Interval Bike

5K time trial, rest 5'

2x5K at 75% with 2' spin/rest in between

Total distance 14.23 miles. Total time 40'.

TT - 6:44, watts - 297, HR - 146, speed - 27.5

1st 5K - 6:54, watts - 282, HR - 148, speed - 26.88

2nd 5K - 6:44, watts - 270, HR - 151, speed - 27.52

Solid ride.

The Simply Human Lifestyle

Discovering how simple being a human really is. Eat like a human. Move like a human. Sleep like a human. Enjoy yourself...like a human.

1. click the link. 2. buy the books -- altshift and altshift lift!

$10simplyhuman -- coupon code

SOCIAL MEDIA

The Simply Human Lifestyle defined -- click here

Mark Rogers

https://t.co/A2sT7uBGA8... https://t.co/NOiyNrs3Rm
about a year ago

My grocer of choice.

THE FIVE SIMPLY HUMAN FATS

SOME OF MY FAVORITE STUFF

Food 4 Thought

MAINTAIN SANITY WITH THIS SIMPLE PRACTICE

about 2 years ago

We have all been there. Parenting is really, and I mean really hard. It can take so much out of you. The constant noise in your house, the messes that get left everywhere, the missed sleep, the feeling as if you are never going to get everything (or anything) done. It is in these moments when we can either let ourselves explode and be overwhelmed by parenting or we can find a way to take a breath and take control of the way we parent....

Pullups -- The Real Fitness Measure

about 2 years ago

I recently wrote an article about where to start when putting together a workout plan (i.e. how to program your training). In that article, I mentioned that I believe the most important movement is the squat for a variety of reasons, and that people should start there.

So let’s say you’ve mastered the squat and you have some time to start focusing on another movement — what’s the SECOND most important movement?

The pullup.

Post on EverydayPaleo.com -- Stick to Your Guns, They Won't Starve

about 3 years ago

Guest Post on EverydayPaleo.com

about 3 years ago

Stop Exercising, Start Moving

about 4 years ago

I've never done this, but I bet if I were to go back in time into the wilderness and find a human (aka a naked mountain person) living like a human is designed to live and asked that human what he or she does for exercise everyday, that he or she would give me a quizzical look then continue picking bugs out of his or her body hair.

Throw Away Your "Cheat" Meal

about 4 years ago

Raise your hand if you or someone you know has what they call a “cheat meal”? Oooohhh, I see lots of hands in the virtual air or the interwebs.

You Don't Have to Run Marathons to Be Healthy

about 4 years ago

I haven't run more than 2 miles in just under a year. So why would I run 13.1 miles with absolutely ZERO conventional training?

Good question. Because I'm a complete idiot? That's debatable but not the reason I will present.

It was an experiment. I wanted to see what would happen and how I would feel running that distance after only doing heavy resistance training, moving slow a lot (walking), and very short, intense interval training sessions - aka moving in ways that resemble natural human movement patterns.

Move It or Lose it, Buddy

about 4 years ago

The three main components of moving like a human (in my opinion) are:

move slow
lift heavy things
be mobile

The first two are pretty self-explanatory, but that last one is pretty ambiguous. What is "being mobile" anyway?

Good question, and one which can be answered in several ways. And if you don't have a ton of time to dedicate to mobility, I'll try to get the main points across here.

Bare Feet -- or is that Bear Feet? Part II

about 4 years ago

Here's one other thing to think about -- imagine a pipe in the ground. If it is clear of debris and in a straight line, things can flow through it fast and with little effort.

Now take that pipe and put a bunch of kinks in it and maybe jam a rock against the outside in a few places. Now all of the sudden it's much harder for things to flow through that pipe. And not only that, but the more bends in the pipe, the more things ram up against the sides of the pipe which damages the pipe.

Bare Feet -- or is that Bear Feet? Part I

about 4 years ago

It's a very western idea -- treating symptoms while completely ignoring the cause. The root of the cause for most back pain is actually something much easier and cheaper. Even cheaper than buying a mustard packet.

Simply Human -- Daily

Whoa...Slow Down! Fasting is Fine.

about 4 years ago

Salt, Sugar, Football and Lady Gaga

about 4 years ago

High Heels....seriously?

about 4 years ago

Bone Broth - Ultimate Nutrition

about 4 years ago

Enzo the Insulin and How He Makes you Fat

about 4 years ago

What's Your Motivation?

about 4 years ago

Why We Get Fat -- And What to Do About it

about 5 years ago

Wheaties...Breakfast of Redundancy Breakfast

about 5 years ago

DIRTY TRICKS

about 5 years ago

What I Learned from Ironman

about 5 years ago

IRONMAN Stream of Consciousness

about 5 years ago

Bowl for Kids Sake benefiting @bbbsabi #bigbrothersbigsisters in the books!

April 4th be with you, guys! #starwarsfan #starwarsfanatic #obssessedwithstarwars

Turns out I’ve been dabbing...dapping?...since 1982 #dablife #dabbing #dapping?

Gee. Thanks - Rudy #birthdaypopcorn #notimpressed #youkiddingme

Happy 13th bday Rudy!!! There is NO WAY you’re making it to 14!!!!! 😬 #lastbirthday #beagle

__Click the book for purchasing details.

PODCAST

Take me to the Simply Human Podcast

SIMPLY HUMAN BOOK OF THE MONTH

</div></div><div class="sqs-block html-block sqs-block-html" data-block-type="2" id="block-yui_3_17_2_1_1404223443722_13524"><div class="sqs-block-content"><h3 id="yui_3_17_2_1_1404223443722_13507">Simply Human Product of the Week</h3></div></div><div class="sqs-block code-block sqs-block-code" data-block-type="23" id="block-yui_3_17_2_1_1404136586891_14952"><div class="sqs-block-content"><iframe style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=qf_sp_asin_til&ad_type=product_link&tracking_id=thesimhumlif-20&marketplace=amazon&region=US&placement=B0055II9KA&asins=B0055II9KA&linkId=DN4E75MOP2PWBU5P&show_border=true&link_opens_in_new_window=true"></div></div></div></div></div>
							</div>
						</div><!-- sidebar-two-wrapper -->

					</div><!-- sidebar-wrapper -->

					<div class="clearer" id="body-clearer"></div>

	      </div>
	    </div> <!-- page-body-wrapper -->

		    <div id="page-footer-wrapper">
		      <div id="page-footer">
		        
		          
							<div id="sqs-social"class="social-links sqs-svg-icon--list" data-content-field="connected-accounts">
								
  <a href="http://www.youtube.com/channel/UCbJ0Q0GzEPzvFWDWTM-kvhw" target="_blank" class="sqs-svg-icon--wrapper youtube">
    <div>
      <svg class="sqs-svg-icon--social" viewBox="0 0 64 64">
        <use class="sqs-use--icon" xlink:href="#youtube-icon"></use>
        <use class="sqs-use--mask" xlink:href="#youtube-mask"></use>
      </svg>
    </div>
  </a>

  <a href="https://twitter.com/SimplyHuman52" target="_blank" class="sqs-svg-icon--wrapper twitter">
    <div>
      <svg class="sqs-svg-icon--social" viewBox="0 0 64 64">
        <use class="sqs-use--icon" xlink:href="#twitter-icon"></use>
        <use class="sqs-use--mask" xlink:href="#twitter-mask"></use>
      </svg>
    </div>
  </a>

  <a href="http://www.facebook.com/simplyhumanlifestyle" target="_blank" class="sqs-svg-icon--wrapper facebook">
    <div>
      <svg class="sqs-svg-icon--social" viewBox="0 0 64 64">
        <use class="sqs-use--icon" xlink:href="#facebook-icon"></use>
        <use class="sqs-use--mask" xlink:href="#facebook-mask"></use>
      </svg>
    </div>
  </a>

  <a href="http://instagram.com/simplyhuman52" target="_blank" class="sqs-svg-icon--wrapper instagram">
    <div>
      <svg class="sqs-svg-icon--social" viewBox="0 0 64 64">
        <use class="sqs-use--icon" xlink:href="#instagram-icon"></use>
        <use class="sqs-use--mask" xlink:href="#instagram-mask"></use>
      </svg>
    </div>
  </a>

							</div>
		          
		        
		        <div class="sqs-layout sqs-grid-12 columns-12" data-layout-label="Footer Content" data-type="block-field" data-updated-on="1357763934670" id="footer-blocks"><div class="row sqs-row"><div class="col sqs-col-12 span-12"><div class="sqs-block html-block sqs-block-html" data-block-type="2" id="block-e740e5c6fd99e8867241"><div class="sqs-block-content"><p>Powered by <a href="http://www.squarespace.com" data-link-type="external">Squarespace</a></p></div></div></div></div></div>
		      </div>
		    </div><!-- page-footer-wrapper -->


		  </div>
		</div> <!-- canvas-wrapper -->

		<script type="text/javascript" data-sqs-type="imageloader-bootstraper">(function() {if(window.ImageLoader) { window.ImageLoader.bootstrap({}, document); }})();</script><script>Squarespace.afterBodyLoad(Y);</script><svg xmlns="http://www.w3.org/2000/svg" version="1.1" style="display:none"><symbol id="youtube-icon" viewBox="0 0 64 64"><path d="M46.7,26c0,0-0.3-2.1-1.2-3c-1.1-1.2-2.4-1.2-3-1.3C38.3,21.4,32,21.4,32,21.4h0 c0,0-6.3,0-10.5,0.3c-0.6,0.1-1.9,0.1-3,1.3c-0.9,0.9-1.2,3-1.2,3S17,28.4,17,30.9v2.3c0,2.4,0.3,4.9,0.3,4.9s0.3,2.1,1.2,3 c1.1,1.2,2.6,1.2,3.3,1.3c2.4,0.2,10.2,0.3,10.2,0.3s6.3,0,10.5-0.3c0.6-0.1,1.9-0.1,3-1.3c0.9-0.9,1.2-3,1.2-3s0.3-2.4,0.3-4.9 v-2.3C47,28.4,46.7,26,46.7,26z M28.9,35.9l0-8.4l8.1,4.2L28.9,35.9z"/></symbol><symbol id="youtube-mask" viewBox="0 0 64 64"><path d="M0,0v64h64V0H0z M47,33.1c0,2.4-0.3,4.9-0.3,4.9s-0.3,2.1-1.2,3c-1.1,1.2-2.4,1.2-3,1.3 C38.3,42.5,32,42.6,32,42.6s-7.8-0.1-10.2-0.3c-0.7-0.1-2.2-0.1-3.3-1.3c-0.9-0.9-1.2-3-1.2-3S17,35.6,17,33.1v-2.3 c0-2.4,0.3-4.9,0.3-4.9s0.3-2.1,1.2-3c1.1-1.2,2.4-1.2,3-1.3c4.2-0.3,10.5-0.3,10.5-0.3h0c0,0,6.3,0,10.5,0.3c0.6,0.1,1.9,0.1,3,1.3 c0.9,0.9,1.2,3,1.2,3s0.3,2.4,0.3,4.9V33.1z M28.9,35.9l8.1-4.2l-8.1-4.2L28.9,35.9z"/></symbol><symbol id="twitter-icon" viewBox="0 0 64 64"><path d="M48,22.1c-1.2,0.5-2.4,0.9-3.8,1c1.4-0.8,2.4-2.1,2.9-3.6c-1.3,0.8-2.7,1.3-4.2,1.6 C41.7,19.8,40,19,38.2,19c-3.6,0-6.6,2.9-6.6,6.6c0,0.5,0.1,1,0.2,1.5c-5.5-0.3-10.3-2.9-13.5-6.9c-0.6,1-0.9,2.1-0.9,3.3 c0,2.3,1.2,4.3,2.9,5.5c-1.1,0-2.1-0.3-3-0.8c0,0,0,0.1,0,0.1c0,3.2,2.3,5.8,5.3,6.4c-0.6,0.1-1.1,0.2-1.7,0.2c-0.4,0-0.8,0-1.2-0.1 c0.8,2.6,3.3,4.5,6.1,4.6c-2.2,1.8-5.1,2.8-8.2,2.8c-0.5,0-1.1,0-1.6-0.1c2.9,1.9,6.4,2.9,10.1,2.9c12.1,0,18.7-10,18.7-18.7 c0-0.3,0-0.6,0-0.8C46,24.5,47.1,23.4,48,22.1z"/></symbol><symbol id="twitter-mask" viewBox="0 0 64 64"><path d="M0,0v64h64V0H0z M44.7,25.5c0,0.3,0,0.6,0,0.8C44.7,35,38.1,45,26.1,45c-3.7,0-7.2-1.1-10.1-2.9 c0.5,0.1,1,0.1,1.6,0.1c3.1,0,5.9-1,8.2-2.8c-2.9-0.1-5.3-2-6.1-4.6c0.4,0.1,0.8,0.1,1.2,0.1c0.6,0,1.2-0.1,1.7-0.2 c-3-0.6-5.3-3.3-5.3-6.4c0,0,0-0.1,0-0.1c0.9,0.5,1.9,0.8,3,0.8c-1.8-1.2-2.9-3.2-2.9-5.5c0-1.2,0.3-2.3,0.9-3.3 c3.2,4,8.1,6.6,13.5,6.9c-0.1-0.5-0.2-1-0.2-1.5c0-3.6,2.9-6.6,6.6-6.6c1.9,0,3.6,0.8,4.8,2.1c1.5-0.3,2.9-0.8,4.2-1.6 c-0.5,1.5-1.5,2.8-2.9,3.6c1.3-0.2,2.6-0.5,3.8-1C47.1,23.4,46,24.5,44.7,25.5z"/></symbol><symbol id="facebook-icon" viewBox="0 0 64 64"><path d="M34.1,47V33.3h4.6l0.7-5.3h-5.3v-3.4c0-1.5,0.4-2.6,2.6-2.6l2.8,0v-4.8c-0.5-0.1-2.2-0.2-4.1-0.2 c-4.1,0-6.9,2.5-6.9,7V28H24v5.3h4.6V47H34.1z"/></symbol><symbol id="facebook-mask" viewBox="0 0 64 64"><path d="M0,0v64h64V0H0z M39.6,22l-2.8,0c-2.2,0-2.6,1.1-2.6,2.6V28h5.3l-0.7,5.3h-4.6V47h-5.5V33.3H24V28h4.6V24 c0-4.6,2.8-7,6.9-7c2,0,3.6,0.1,4.1,0.2V22z"/></symbol><symbol id="instagram-icon" viewBox="0 0 64 64"><path d="M46.91,25.816c-0.073-1.597-0.326-2.687-0.697-3.641c-0.383-0.986-0.896-1.823-1.73-2.657c-0.834-0.834-1.67-1.347-2.657-1.73c-0.954-0.371-2.045-0.624-3.641-0.697C36.585,17.017,36.074,17,32,17s-4.585,0.017-6.184,0.09c-1.597,0.073-2.687,0.326-3.641,0.697c-0.986,0.383-1.823,0.896-2.657,1.73c-0.834,0.834-1.347,1.67-1.73,2.657c-0.371,0.954-0.624,2.045-0.697,3.641C17.017,27.415,17,27.926,17,32c0,4.074,0.017,4.585,0.09,6.184c0.073,1.597,0.326,2.687,0.697,3.641c0.383,0.986,0.896,1.823,1.73,2.657c0.834,0.834,1.67,1.347,2.657,1.73c0.954,0.371,2.045,0.624,3.641,0.697C27.415,46.983,27.926,47,32,47s4.585-0.017,6.184-0.09c1.597-0.073,2.687-0.326,3.641-0.697c0.986-0.383,1.823-0.896,2.657-1.73c0.834-0.834,1.347-1.67,1.73-2.657c0.371-0.954,0.624-2.045,0.697-3.641C46.983,36.585,47,36.074,47,32S46.983,27.415,46.91,25.816z M44.21,38.061c-0.067,1.462-0.311,2.257-0.516,2.785c-0.272,0.7-0.597,1.2-1.122,1.725c-0.525,0.525-1.025,0.85-1.725,1.122c-0.529,0.205-1.323,0.45-2.785,0.516c-1.581,0.072-2.056,0.087-6.061,0.087s-4.48-0.015-6.061-0.087c-1.462-0.067-2.257-0.311-2.785-0.516c-0.7-0.272-1.2-0.597-1.725-1.122c-0.525-0.525-0.85-1.025-1.122-1.725c-0.205-0.529-0.45-1.323-0.516-2.785c-0.072-1.582-0.087-2.056-0.087-6.061s0.015-4.48,0.087-6.061c0.067-1.462,0.311-2.257,0.516-2.785c0.272-0.7,0.597-1.2,1.122-1.725c0.525-0.525,1.025-0.85,1.725-1.122c0.529-0.205,1.323-0.45,2.785-0.516c1.582-0.072,2.056-0.087,6.061-0.087s4.48,0.015,6.061,0.087c1.462,0.067,2.257,0.311,2.785,0.516c0.7,0.272,1.2,0.597,1.725,1.122c0.525,0.525,0.85,1.025,1.122,1.725c0.205,0.529,0.45,1.323,0.516,2.785c0.072,1.582,0.087,2.056,0.087,6.061S44.282,36.48,44.21,38.061z M32,24.297c-4.254,0-7.703,3.449-7.703,7.703c0,4.254,3.449,7.703,7.703,7.703c4.254,0,7.703-3.449,7.703-7.703C39.703,27.746,36.254,24.297,32,24.297z M32,37c-2.761,0-5-2.239-5-5c0-2.761,2.239-5,5-5s5,2.239,5,5C37,34.761,34.761,37,32,37z M40.007,22.193c-0.994,0-1.8,0.806-1.8,1.8c0,0.994,0.806,1.8,1.8,1.8c0.994,0,1.8-0.806,1.8-1.8C41.807,22.999,41.001,22.193,40.007,22.193z"/></symbol><symbol id="instagram-mask" viewBox="0 0 64 64"><path d="M43.693,23.153c-0.272-0.7-0.597-1.2-1.122-1.725c-0.525-0.525-1.025-0.85-1.725-1.122c-0.529-0.205-1.323-0.45-2.785-0.517c-1.582-0.072-2.056-0.087-6.061-0.087s-4.48,0.015-6.061,0.087c-1.462,0.067-2.257,0.311-2.785,0.517c-0.7,0.272-1.2,0.597-1.725,1.122c-0.525,0.525-0.85,1.025-1.122,1.725c-0.205,0.529-0.45,1.323-0.516,2.785c-0.072,1.582-0.087,2.056-0.087,6.061s0.015,4.48,0.087,6.061c0.067,1.462,0.311,2.257,0.516,2.785c0.272,0.7,0.597,1.2,1.122,1.725s1.025,0.85,1.725,1.122c0.529,0.205,1.323,0.45,2.785,0.516c1.581,0.072,2.056,0.087,6.061,0.087s4.48-0.015,6.061-0.087c1.462-0.067,2.257-0.311,2.785-0.516c0.7-0.272,1.2-0.597,1.725-1.122s0.85-1.025,1.122-1.725c0.205-0.529,0.45-1.323,0.516-2.785c0.072-1.582,0.087-2.056,0.087-6.061s-0.015-4.48-0.087-6.061C44.143,24.476,43.899,23.682,43.693,23.153z M32,39.703c-4.254,0-7.703-3.449-7.703-7.703s3.449-7.703,7.703-7.703s7.703,3.449,7.703,7.703S36.254,39.703,32,39.703z M40.007,25.793c-0.994,0-1.8-0.806-1.8-1.8c0-0.994,0.806-1.8,1.8-1.8c0.994,0,1.8,0.806,1.8,1.8C41.807,24.987,41.001,25.793,40.007,25.793z M0,0v64h64V0H0z M46.91,38.184c-0.073,1.597-0.326,2.687-0.697,3.641c-0.383,0.986-0.896,1.823-1.73,2.657c-0.834,0.834-1.67,1.347-2.657,1.73c-0.954,0.371-2.044,0.624-3.641,0.697C36.585,46.983,36.074,47,32,47s-4.585-0.017-6.184-0.09c-1.597-0.073-2.687-0.326-3.641-0.697c-0.986-0.383-1.823-0.896-2.657-1.73c-0.834-0.834-1.347-1.67-1.73-2.657c-0.371-0.954-0.624-2.044-0.697-3.641C17.017,36.585,17,36.074,17,32c0-4.074,0.017-4.585,0.09-6.185c0.073-1.597,0.326-2.687,0.697-3.641c0.383-0.986,0.896-1.823,1.73-2.657c0.834-0.834,1.67-1.347,2.657-1.73c0.954-0.371,2.045-0.624,3.641-0.697C27.415,17.017,27.926,17,32,17s4.585,0.017,6.184,0.09c1.597,0.073,2.687,0.326,3.641,0.697c0.986,0.383,1.823,0.896,2.657,1.73c0.834,0.834,1.347,1.67,1.73,2.657c0.371,0.954,0.624,2.044,0.697,3.641C46.983,27.415,47,27.926,47,32C47,36.074,46.983,36.585,46.91,38.184z M32,27c-2.761,0-5,2.239-5,5s2.239,5,5,5s5-2.239,5-5S34.761,27,32,27z"/></symbol></svg>

	</body>
</html>

Simply Human -- Daily

New here?

Interval Bike

Menu

The Simply Human Lifestyle

SOCIAL MEDIA

THE FIVE SIMPLY HUMAN FATS

SOME OF MY FAVORITE STUFF

PODCAST

SIMPLY HUMAN BOOK OF THE MONTH