Jason Toney

The Beat The Clock Fitness Test

1. The Show by Talib Kweli & Madlib
2. Beat The Clock by Ghostface Killah
3. He Comes (feat. Ghostface) by De La Soul
4. Tush (feat. Missy Elliott) by Ghostface
5. Ice Water by Raekwon
6. Say It Again by Little Brother
7. Give Up The Goods (Just Step) by Mobb Deep
8. I Got Cha Opin (Remix) by Black Moon

Bonus: The Prayer by Ox

Bonus Bonus: Hello New World by Clipse

Please to recognize how much your boy is kicking ass this week? Major increases in all fit test categories and small but measurable changes to total inches and weight. I actually added .5 inches this week but I think that has to do with an increase in bicep size more than increases in less desirable areas.

I'm pumped, mayne.

Today's Fit Test is so titled because that's the attitude I came into it with. You don't beat me. I beat you.

Let's go!!

Clipse say, "We can all shine."

The One Where Time Kept On Slippin'

"It just takes a moment to show somebody that you care." - India.Arie on Sergio Mendes's Timeless

I've lost some hours somewhere. I used to have all this time to blog and tumbl and futs around the internet. That's, in a lot of ways, disappeared. My evenings are filled with conversation and shared meals and lazy shared tv watching or iPad browsing. I go to bed earlier. Those minutes I would steal in the morning for a quick blog post have been replaced with morning chats and chores and the appearance of the before 9am meeting more often on my daily schedule.

So, now, instead of blog posts, I have a list of potential blog ideas on remember the milk—some of which are now two weeks stale. My tumblr is more sporadic than usual.

I feel slightly less informed but much more emotionally content. My life is intentionally more busy. It's more full of people and experiences and words spoken out loud instead of in a rich text editor.

But I miss writing.

That leads me to a new feature for these weekly retrospectives:

Goals for the Coming Week!

1. 3 non-workout playlist blog posts this week (which is the number of blog ideas I've got on my backlog)
2. 8 glasses of water and only one iced coffee or iced tea per day (which aligns with The 4-Hour Body's Slow Carb Diet Rule #3: Don't Drink Calories)
3. Clear my overdue work tasks (SOWs and administrative tasks and low priority but nagging little projects, oh my!)

The Week in Review

• The Best Thing I Saw This Week: I watched both The Town and How To Train Your Dragon this week (Thanks Mercedes!) and, I have to say, I quite enjoyed that Dreamworks animated feature (a rarity for me). The Town wasn't bad by any means but I was more engaged with Hickup and Toothless
• The Best Thing I Heard This Week: 6 Foot 7 Foot by Lil Wayne. At least once a day and often on repeat. 
• The Best Thing I Read This Week: Finally finished The Big Payback which was one of the best books I've read in a while. Picked back up with The 4-Hour Body. Also, reading the latest Fables Collected Edition - Witches.
• The Thing I Read This Week That Most Resonated:

Ms. Clark said that, previously, the organization had been more siloed and, in some ways, put more emphasis on paid media. It was a revelation to discover that of the 150 million views the brand has amassed on YouTube, only 25 million to 30 million of those views could be attributed to content Coca-Cola had put into the marketplace. The organization will now be structured around the principles of content, connections and integration, she added.

Why? Because I've been thinking a lot lately about the future of the digital space and how I use it and how the rest of the world is moving. I like my content everywhere across multiple devices with different interaction models, features, and where my intent and/or expectations change depending on the device I'm on. I also like when the companies, brands, and services I care about enhance my experiences across the digital landscape in meaningful ways that aren't about marketing and messaging but are about great customer care and/or entertainment when appropriate.

The companies that figure this out sooner than later (and figure out how to work well within these paramaters) will be the most successful and prepared for whatever is coming next.

The One More Chance Workout Playlist

Mathletics by Foals  
Download now or listen on posterous

14 Mathletics.mp3 (4627 KB)

1. We Are Your Friends (Original Mix) by Justice vs. Simian
2. Love You Better by The Maccabees
3. Standing In The Way of Control by The Gossip
4. Gravity's Rainbow (Van She remix) by Klaxons
5. I Believe by Simian Mobile Disco
6. Mathletics by Foals
7. Arrows of Eros by Golden Silvers
8. Hearts on Fire (Midnight Juggernauts Remix) by Cut Copy
9. Tonight's Today by Jack Penate
10. DVNO by Justice
11. Jump In The Pool by Friendly Fires
12. One More Chance (Alex Metric Remix) by Bloc Party
13. Easy Love by MSTRKFT
14. Starz in their Eyes by Just Jack

Bonus: Hospital Beds by Florence + The Machine

55 minutes of Pure Cardio and Cardio Abs. Whoa. I'm tired but I also kicked ass. I actually was able to do almost correctly about 5 suicide jumps and I feel a lot more control of more abs.

This workout is titled as such because this is the last real workout before my next fit test on Monday. I gave it my all and I'm feeling good about the improvements I should get in my results all around.

Now I'm going to go congratulate the 300 calories or so I burned to a chipotle burrito.

Florence says, "We have no chance of recovery." I don't believe her.

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The We Can Make It If We Try Workout Playlist

Bra by Cymande  
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2-03 Bra.mp3 (5998 KB)

1. Soul Power, Pt. 1 by James Brown
2. I Know You Got Soul by Bobby Byrd
3. Give Me Your Love by Curtis Mayfield
4. Think (About It) by Lyn Collins
5. Up For The Down Stroke by Parliament
6. Running Away by Roy Ayers
7. Bra by Cymande
8. Right On by Marvin Gaye
9. You Can Make It If You Try by Sly & The Family Stone
10. What Is Hip? by Tower of Power

Bonus: Just Kissed My Baby by The Meters

Cardio Power & Resistance. This workout kicked me in the pants but my V push ups and globe jumps were outstanding today. Best floor sprints I've ever done probably too.

This was going to be a playlist with Power in the title but what I really feel like is that I'm making it because I'm trying.

Let's go!

The Meters say, "I feel so darn great and I can't wait. Just kissed my baby."

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The 41 Minutes of Funk Workout Playlist

"You all know how the story goes." - Run DMC, Peter Piper

Cardio Plyometric Circuit done to Funkmaster Flex's 60 Minutes of Funk Volume 1. Great, great, great workout music.

I feel more flexible and stronger in the abs but this workout still kicked my ass. My suicide runs and power squats were excellent today, though.

Rakim says, "Thought I was a doughnut, you tried to glaze me."

The One Where I Lost Three Inches

"True wealth come from good health and wise ways." - Dead Prez, Be Healthy

I don't know where, though. I haven't been tracking my measurements (middle thigh, hips, waist, biceps) individually, but I suspect I'm getting slightly more little in the middle. I also added 5 pushups to my total leading me to believe this was a strength building kind of week.

As you can see, I actually gained weight. This wasn't the best eating week. I've gone out to eat most of the last 4 days (Sushi at Miyako; a Taco Zone run; brunch at Canele) and slightly healthier options with dinner at Hugo's, dim sum at Elite, and finally a very healthy dinner tonight made at home.

I know all of this because I've been tracking my stats all over the place: Daily Mile, Health Month, Wii Fit, The Weekly Fitness Test. I'm quite enjoying the bits of motivation and competition that these services (and my friends on them) spark and while I'm anxious for the BMI and Weight numbers to drop, I know I'm working hard because I'm tracking and because...I want to win.

After successfully meeting my workout goals this week, next week is about more reasonable eating. It's a soup and sandwich (or salad) kind of week for me at lunch and we'll see what the numbers say at the end.

• The Best Thing I Saw This Week: Since TV is terrible right now and I didn't make it to any movies, take your pick - Ms. Jen, Cascades Park, Carrie, the house we looked at yesterday for fun
• The Best Thing I Heard This Week: Three Feet High and Rising. Re-familiarizing myself with that album yesterday was well worth it. Runner-up: Lil Wayne's 6'7 was ridiculous to listen to in the car. Straight banger.
• The Best Thing I've Read This Week: I spent a good 6 or 7 hours yesterday with The Big Payback. If you are any kind of hip-hop head or want to understand how the music industry has worked over the last 40 years, you want to read this. I am learning so much.
• The Thing I Read This Week That Most Resonated...

Honestly, it wasn't anything I tumbled. It was the chapter of The Big Payback dealing with the rise of hip hop radio from KDAY to KMEL to POWER 106 and HOT 97. It reminded me of a time when radio mattered so much more than it does today. It reminded me of being a teenager in LA and switching back and forth between POWER and THE BEAT on the regular. And while POWER isn't anything like it was nearly 20 years ago (or a decade ago for that matter) and while I'm perhaps more inclined to flip between KCRW and Art Laboe's old school show these days, 106 on the FM dial still touts itself as the place where hip-hop lives.

19 or so years and running.

The Whoop That Workout Playlist

What U Gon' Do by Lil Jon & The East Side Boyz  
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03 What U Gon' Do.mp3 (6761 KB)

1. What U Gon' Do by Lil Jon & The East Side Boyz
2. We Ain't by The Game
3. Knuck If You Buck by Crime Mob
4. 3 A.M. (f/ Timbaland) by Young Jeezy
5. Stunt 101 (Ratatat Remix) by G-Unit
6. Whoop That Trick by Djay
7. Slow Jamz (feat. Kanye West) by Twista
8. I'm Throwed by Paul Wall
9. Like A Boss by Slim Thug
10. Ha by Juvenile

Bonus: Oh Yeah! by Big Tymers, Boo, Gotti & Tateeze

Plyometric Cardio Circuit. 'Nuff Said.

This playlist is titled as such because I'm sad to say that Whoop That Trick is a perfect song to listen to whilst doing Mountain Climbers.

Birdman says, "I shine every Summer."

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The Let It Whip Workout Playlist

Got To Give It Up (Part 1) by Marvin Gaye  
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15 Got To Give It Up (Part 1).mp3 (5138 KB)

1. You Dropped A Bomb On Me by The Gap Band
2. Let It Whip by The Dazz Band
3. Word Up (7" Vocal Version) by Cameo
4. Fire by Ohio Players
5. Let's Groove by Earth, Wind & Fire
6. Pick Up the Pieces by Average White Band
7. I Feel For You by Chaka Khan
8. Got To Give It Up (Part 1) by Marvin Gaye

Bonus: Dazz by Brick

Pure Cardio which was was way harder than I expected it to be. My recovery day worked well and I have very few lingering pains today but, for some reason, I struggled with most of the moves. I finished, though. That's what counts.

This playlist was old school to the fullest inspired by the old school jams we played at our New Year's Day part last Saturday.

Brick says, "Well, alright."

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The Work It Workout Playlist

Successful by Drake Feat. Trey Songz And Lil Wayne  
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03 Successful (feat. Trey Songz & Lil' Wayne).mp3 (8833 KB)

1. Give It To Me by Timbaland
2. Damn Girl by Justin Timberlake
3. Successful by Drake
4. Work It by Missy Elliott
5. Say My Name (Edit) by Destiny's Child
6. Upgrade U by Beyonce
7. Tie My Hands by Lil Wayne
8. Do You by Ne-Yo
9. Dilemma by Nelly featuring Kelly Rowland

Bonus: Work by Kelly Rowland

Cardio Power and Resistance with the most resistant thing being my severely tender posterior thigh muscles.

Today's track was selected because that's all I really want with these workouts. I just wanna be successful.

Ms. Kelly says, "No turning back from this party."

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The Rising Up Workout Playlist

1. Intro by Clipse
2. Breakdown by Wale
3. Rising Up (feat. Chrisette Michele and Wale) by The Roots
4. Ho' is Short for Honey ft. Kid Cudi by 88-Keys
5. Blu Collar Workers by Blu & Exile
6. Miracles by Mambo Sauce
7. Theme Music to a Drive-By by Lupe Fiasco
8. Don't Forget 'Em by Consequence & Kanye West
9. Good Clothes (Dirty) by Little Brother
10. What It Is by The Cool Kids
11. Wahid by Mos Def

Bonus: Official by Q-Tip

A full Plyometric Cardio Circuit. Insanity doesn't get any easier. You just push yourself to your limits every time. A month off and it felt like I hadn't spent most of 2010 doing this mess.

No download today. I'm too tired to go through the process of uploading music.

Q-Tip says, "Well the bell has rung because the time is here."