Friday, September 16, 2011
Ah, home sweet home....
Well the planes ran on time today and we made it back home. SWMBO and #2 son were pooped, but they had a taste of what life is like on the road for me.
We landed around 2:30, got to the house about 3:00, did some unpacking, then I hightailed my butt over to the gym for some ST.
There is no justice in this world! I miss 2 days of ST (Mon & Wed) and today I felt like I've never lifted a weight in my life. Joint are crackling (even trainer guy said, "Man it's like snap, crackle, pop in there"), muscles are sore, pain tolerance is low....but growing old is not for sissies!
It'll be nice to rest tomorrow. I've got a couple of hours worth of work to do in the office....the downside of being gone a week, and I'd like to fit in a bike ride too, then detox from eating out all last week.
So I joined this Fall 5% Challenge, the goal of which is to lose 5% of your body weight (about 9 lbs for me) in about 8 weeks. It kicks off with a weigh in on 24 Sept.
I'll likely be talking quite a bit about this in the coming weeks, which is good, because I really would like to get down to 180 lbs. I'm on the road a lot again through 8 Oct, so this will be interesting (one of them is for a week at the Darden School of Business, which all of my peers tell me is awesome because the chef there is amazing....just what I need!)
I keep saying that weight loss is 75% food and 25% exercise, so I need to keep that in mind these coming weeks....I love a challenge and I really hate losing, so I'll need to shut my mouth and avoid being this guy:
It'll take the discipline of this guy:
and the determination of this guy:
Have a good night Spark Friends!
Thursday, September 15, 2011
Well we finally finished up the last of our sessions here and are heading back home tomorrow ("Fixin' to get ready" as SWMBO would put it....she's southern gal married to a Boston yankee)
It's been a pretty decent, if incredibly busy trip, chock full of overeating opportunities. But your trusted Sparkfriend author navigated the minefields pretty decently.....although Saturday's weigh in on the scales of justice will yield the ultimate truth.
Last night we had the last of our big hoopla dinners out....some upscale Italian joint with a menu full of cheesy pastas and stuffed meats. Luckily I didn't panic; l had scoped out the menu on the restaurant's website and had already settled on broiled scallops & veggies. That left plenty of room to enjoy their exquisitely baked bread, dipped into a nicely herb-infused virgin olive oil. The only deal with yesterday was that we were on the go from 7:30 till 5:30 with meetings, then had 45 minutes to go back to the rooms, do a quick change and get on the bus to the restaurant....ergo no workout.
But I made up for it today. We finished up mid-afternoon, took the obligatory group photos, said our good-byes, and I was able to get in a good Hi intensity session on the bike and elliptical.
I have found that I really like changing up the cardio in the gym....and not just for Hi-intensity work. I get sore (and bored) on any of the cardio machines after about 30 minutes. These days, I'll do 15-20 minutes on one machine, then go to another pretty quickly, then another, trying to get a total time of 45-60 minutes.
The changing motion actual feels pretty good, giving a nice overall workout. With my heart rate monitor, I can vary the exertion levels to keep it pretty constant. So more to follow on this....anything to keep workouts interesting, fun, not boring, and definitely not painful.....otherwise, I'll stop doing it
Anyways, we get back home Friday mid-afternoon.....if Delta gets us home on time. I've got an ST session planned for 5:30 PM, rest & recover over the weekend, then off to Salt Lake City on Monday.
Have a great night Spark friends!
Tuesday, September 13, 2011
Whew, day #2 on the long road war done.....and under the calorie zone....no small feat with the hoopla we had going on today.
SWMBO and I were tied up all morning, most of the afternoon, and an evening event where food (and good food too!) was in abundance.
All told, 4 different catered events, lots of mingling and schmoozing (it's a reality of my life, but I get a lot of work done at these shindigs), with tons of temptations at every table.
In the AM there were quiches and tarts, fruits and muffins, egss & breakfast meats (I just had coffee), lunchtime there were gooey, cheesy crab & artichoke dips, chicken cordon bleu nuggets (interesting, so I had to try 2), a Chinese appetizer station (OK I had a crab rangoon), some weird looking Mexican concoctions (it was like a world tour of fattening finger food), so I finally grabbed a few Chicken Satay sticks and a roast beef mini-sandwich and called it quits. Even so, I logged it at about 700 calories just to be safe.
We had a 3 hour break before dinner, so while SWMBO took a recovery power nap, I hit the gym for 45 minutes between the bike and elliptical (no HIIT today.....I learned my lesson the hard way of doing it 2 days in a row)
By dinner I had burned off a couple of 100 calories, because I knew that the evening menu would test my will.
Oh yeah, I'm talking about some exquisitely cooked, wafer-thin, salt-encrusted beef tenderloin, big fat shrimps decorating a few perfectly poached salmons, trays of steamed mussels & clams, platters of good old Maryland Crab Cakes, and then some catering genius had to mess it all up with a German Station of Bratwursts in saurkraut, a cheesy, potato filled tray of artery-clogging madness, and a big fat pie of baked brie with slices of baguette all around it. Desserts by the yard adorned a whole wall....I just looked away and kept drinking coffee.
I decided to go full protein on this one and so I just partook of the seafood and beef (Actually I hovered with an almost canine sense of protection over the beef tenderloin....I felt like growling whenever someone came by and asked for some...."Go eat the brie" I willed them)
Thus I avoided all the baked, fried, doughy and cheesy things (as well as the bratwurst), and it turned out that I ate quite well, left very satisfied (including a lead on hiring a very capable fellow next year) for about a 600 calorie bill, which kept me well within range for today.
SWMBO had a beer or 2 (I don't drink.....thank God, I don't think I could face logging those calories) and so she had a hoot of a time, and. except for all the standing, she's enjoying the trip too.....although tomorrow is her really big day....she's got a full 8 hours of meetings on her own
That's all for now....good night Spark friends!
Wish me strength for tomorrow!
Monday, September 12, 2011
Well day one of my September whirlwind is over....not too bad
SWMBO, #2 son, and I arrived here in Norfolk, VA with no problems....Sept 11 and all the planes flew on time (I got the first class upgrade and gave it to her, which put her in a good mood right from the start).
We got here, checked in to our little 2 bedroom efficiency (I made arrangements so that our son would have a little kitchenette to use while SWMBO and I are at our meetings), went shopping for staples, then I hit the gym for a quick 45 minutes on the bike, showered up, then she and I had to go to the first of our 3 formal events this week; a Texas BBQ style going away party.
Now nothing good happens with me at buffets, but this one turned out not so bad. I loaded up half my plate with a zucchini/asparagus stir-fry medley, grabbed just 2 strips of brisket, a chicken breast, and my favorite....jalapeno cornbread! Skipped the dessert, and so worst case I chowed down 750 calories at dinner.
Today I had a luncheon to go to which was mercifully skimpy on the food; a Maryland Crab Cake (I scraped off the Hollandaise Sauce), a couple of red potatoes, and some veggies....there was a chocolate cake...and yes, I did eat half....then we stared each other down as the other half tempted me to stick it with my fork (cake lost the stare down), so the toll for lunch was a bearable 550 calories.
I got done with the last of my meetings at 4:00, so I hit the gym for 45 minutes of Hi-intensity work on the bike and elliptical before coming back to pick up SWMBO & son for dinner (no planned events tonight).
Well 'lo and behold but that little vixen had gone shopping and picked up some chicken breasts, salad fixins and some big Idaho potatoes for baking! All told, we ate here in the room and I figured worst case 600 calories.
So day 1 of the road war went well....but the calorie enemies are still lurking out there in the dark...30 more days to go.
Time to shine a Spark-light on those lurkers!
Good night Spark friends
Saturday, September 10, 2011
Well I'm putting off packing as long as I can....soon my procrastination will time out and I'll have to get going, but until then.....
You see I'm taking SWMBO and #2 son along, and they are not light travelers, so once they get done, I can do my customary "stuffing of the underwear and gym clothes" in a bag routine and be done with it (actually this one will be a little tougher. SWMBO and I have 3 formal events to go to on this one, so I've got to pack more and pack neatly)
Regardless, my procrastination today consisted of; laundry, finishing up a sci-fi novel (SPIN), getting a haircut (threw a manicure in there too, SWMBO has been complaining about the shape of my hands....claws she calls them), and hitting the gym for an HIIT workout.
My last High-Intensity routine was Tuesday, so a 4-day break was just right. After a 10 minute warmup, I did 30 sec intervals with 60 seconds in between. Did that 6 times and felt pretty darn good. But that was just a warmup because what I really wanted to go hardcore on was the rowing machine....
....which turned out to be broke! AARRGGHHHHHHH!
What to do? I still had some juice left and felt cheated by not being able to do my whole planned routine....so I improvised.
I didn't feel like doing the standard Lifecycle Stationary bike again, so I went over to the Spin classroom and hopped on the neat little Schwinn with a 40 lb flywheel and did a modified Tabata routines; 10 secs all out sprint with the resistance cranked up, followed by 20 secs slowed down.
Man that was tough! I pedaled like there was no tomorrow, and those 10 secs seemed like an eternity, while the 20 sec break seemed like the blink of an eye....what kind of a wormhole had I been sucked in to?!?! I can't imagine what the full routine (20 secs all out with a 10 sec break) would feel like....except for totally exhausting
But here's the beauty of it....many many moons ago, I would have easily looked at the repair ticket on the rowing machine and said "screw it, I'm done" and gone home. Today, I'm looking for reasons to workout and ways to make it happen....no excuses, I will not be deterred!
Anyway, it's almost 6:00 PM, I've got a nice post-gym buzz going and I can't put off folding shirts and jackets any longer. From this, I would like to be deterred.
Have a good night Spark friends!
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