Archive for January, 2012

Les Mills Pump… review so far (4 days in)

January 30, 2012 Leave a comment

Ahhhh… it’s so nice not to have to fight for a space or equipment in a crowded class. I do have to kick my two cats and dog out of my workout room though just in case one of them decides to walk under the bar… can’t have them getting hurt. My one wish is that BeachBody would have included the 2.5 lb weights in addition to the 5 and 10s. But, that can be remedied later.

So, the first few workouts in the Pump lineup include Pump Challenge (20 minutes), and Pump Flow (more of a Yoga/stretch, also 20 minutes). On the 90 day workout schedule they’ve noted 30 and 45 minute “WALK” sessions, which should be sessions of power walking. But, as I was up at 5am during this portion, I really didn’t feel like going outside in the cold and the dark. It’s nice, bright, and warm inside the house, and no one has to see me in my workout gear except my husband and the critters πŸ˜€

Challenge and Flow areΒ  short workouts, but effective as a way to ease into the longer routines. You get your shoulder work, squats, lunges, triceps, and chest workouts in just 20 minutes in Challenge. Watch out for the clean and press if you’re not used to it. Bad form can cause injury especially in that particular move. There’s always one of the four trainers demonstrating alternate moves using the bar as support if you’re not up to using weights for squats and lunges yet. Flow is more Yoga oriented for stretching the muscles you’re working in the other classes for flexibility, and it’s a nice cooldown as well.

Enter Turbo Jam Cardio Party Mix 3 as my WALK substitute, which is a good 50 minutes. I think my greatest challenge will be actually getting up at 5am as I am not a morning person. Also, I tried to scarf down an egg white omelette after, and the tummy wasn’t too happy. Normally I don’t eat until I get to the office (Shakeology/Luna bars FTW!), but I figure the faster I get the protein in the better for the post workout soreness.

I’m looking forward to getting stronger, faster, and leaner, which I’ll need on my quest for black belt excellence. Kung Fu on Saturday proved that I definitely need more flexibility to get further down on the splits and the horse stance.

Movie recommendation: Last Night (2010)

January 29, 2012 Leave a comment

Title: Last Night

Starring: Keira Knightley, Sam Worthington, Eva Mendes

It’s available on Netflix Streaming Instantly. If you like relationship dramas, this is a movie for you. Another great one in a similar vein is Closer:

Categories: Movies

It’s been a while since I rapped at ya…

January 27, 2012 Leave a comment

That Jim Anchower… funny funny guy (,1020/).

So where to begin. I haven’t done much cooking lately as the semester has gone into full swing in record time. This semester I’ll be finishing up my core requirements, so that makes me happy. It’s been a long road, but worthy.

I made purple belt finally, which allows me to attend Kung Fu classes in addition to Kickboxing and Krav Maga (the three K’s right?) I’ve done a few classes, and love it. This quarter we’re going to be using tonfas, so that should prove interesting. I’ve ordered mine, but they’re still “In Transit”. I hate that phrase, don’t you? Here’s a pic of a set of tonfas:

Tonfas are a traditional Okinawan weapn used for blocking and striking. Unlike police nightsticks, tonfas are traditionally wielded in pairs.

I also finally ordered Les Mills’ Pump. It arrived yesterday, and Powa gave her approval right away:

Powa approves of the purchase of Les Mills’ Pump

It comes with a workout calendar and nutrition guide, plus the bar, weight plates, clips, and DVDs. I didn’t get the Deluxe version with the step because in my mind, it’s cheaper to buy that locally. I’m looking forward to trying it out tonight.Β  If you want more info, feel free to check out their site. And, here’s the intro video again:

A sense of accomplishment

January 20, 2012 Leave a comment

Tonight is the quarterly graduation ceremony at my martial arts school. Those who have attended regularly and done their best to earn their stripes every month have the chance to advance to the next belt. For me that will be purple from orange. Purple has an extra special significance in this case because only purple belts and above are allowed to attend classes in the exquisite art of Kung Fu. I am very happy to finally get here πŸ™‚

Categories: Musings about things

You know what this is.

January 18, 2012 Leave a comment

Categories: Uncategorized

How to create .E01 images in HELIX

January 10, 2012 2 comments

EnCase Forensic Edition

One of the issues I’ve come across in computer forensics is the lack of documentation for certain tasks I want to accomplish. For example, HELIX 3 Pro has the ability to create images in both RAW and EnCase 4, 5, and 6 format. However, if you try to select the EnCase formats, you may not be able to complete them as such, only in RAW. It’s almost as if EnCase needs to know that you have a working copy of EnCase in some way, shape, or form.

I have versions 6 and 7 (Forensic edition) loaded on my laptop. So again, how to associate one with the other?Β  The easiest way I’ve seen it done is to go through the motions of creating a boot disk for LinEn in EnCase and appending it to an ISO of HELIX 3 Pro:

  1. Launch EnCase (only 4,5, and 6 will work for this until HELIX updates to allow for 7). Choose Tools > Create Boot Disk.
  2. Choose ISO as the destination and click Next.
  3. In the Formatting Options dialog box, ensure that Alter Boot Table is selected, the Image Path points to the directory where you have your original HELIX ISO, and the Destination Path points to a directory that houses a new altered ISO of HELIX that you will name. Click Next.
  4. The LiNen executable is usually found in the root directory of EnCase. Therefore, in the Copy Files dialog box, right click under Name (right hand pane) and click New. Browse to the location of LinEn (example C:\Program Files\EnCase6\linen). Click Finish, and EnCase will start to create your new and improved ISO.
  5. Once you get into HELIX, you should be able to select EnCase 4, 5, or 6 as the output format. I only have 6 so that limits my options personally.

Hope this helps πŸ™‚ If you have any questions, feel free to shoot me a message.

Abdominal workouts… why do some feel more effective than others

January 3, 2012 Leave a comment

This is a question I’ve been asking myself for the last few days. For example, in martial arts class we do Tabata exercises. If you’ve never heard of Tabata, all it is is a series of exercises where you work 20 seconds as hard as you can, then rest 20 seconds, in multiples of your choice. For example, one can do four sets of tabata of the following exercises:

  • squat thrusts
  • push ups
  • jack-knifes

Again, it’s all personal preference. Most times we do push ups, squats, and crunches. Do one, rest, do the second, rest, do the third, rest, four times. In doing these, I’ve noticed folks going as fast as they can in each. Sure, that can be effective… IF proper form and technique is utilized. I’m of the school of thought that considers a slower pace can be good too, if you really take the time to isolate each muscle and push it to near muscle failure IN ADDITION to good form and technique. When it’s slow and controlled, you can’t use momentum to get you through the exercise, it has to be the muscle only. That’s where the burn comes in.

Now, I’m not an expert, I just know what works for me. Feel free to do your own thing, I always say.

When I feel the most burn in the abs these days is not from Pilates, or even Tabata… it’s from the Turbo Fire Abs 10 class. Ten minutes is all you need for this class. It starts out with crunches sure, and side bends and all that good stuff. But then, you have you bring yourself up slowly into different positions from the floor and hold it until the burn comes. Absolutely effective for me, I can tell you. In fact, as I sit here after an early morning session of that my abs still burn.

Chalene and the cast in the video make it look so easy, but man, it’s really not if you do it correctly.

I’ve posted this video before, but here is a demonstration of the Turbo Fire Abs 10 class that I found on Youtube. The young lady demonstrating has great form. I don’t know how she doesn’t make strange grimacing faces like I do when pulling myself up from a prone position (training camps UGH!):

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