Wednesday, September 21, 2011
Wow what a day!
It started at 7:30, meeting my team that's operates out of Salt Lake City....and we just finished up at 8:30 tonight!
I've got a great bunch of folks here and it's been a while since I paid a site visit, so they crammed a whole day full of meetings to get me up to speed (bless their black hearts!). Then I had to conduct a couple of last minute VTCs with my guys back in Florida, so the first thing that came off today's agenda was lunch!
Fast forward 6 hours, it's 5:00 and all I've eaten all day is an apple in the AM and an apple-cinnamon nutri-grain bar at 1:00....not good!
The guys had planned a team dinner at the Ruby River Steakhouse ( www.rubyriver.com/ ) and all I could think of by that time was to be grateful that everything on the menu had parents! I told them I'd meet them there at 7:00. I wanted to get a quick workout in, so I high-tailed it back to the room, did a quick change, and drove over to the gym for today's scheduled High Intensity Interval session....and thank God I did.
I normally try to do 2 sets of 15-20 minute sessions. I warmup for 5-10 minutes, then do 30 sec bursts, followed by a 60 second recovery for 6 sets on the bike, then jump off and do the same on the elliptical (lather, rinse, repeat).
I had just finished my 6th set on the bike and my phone starts blinking.
It's my boss calling from Las Vegas!
Damn! I can't not answer, so here I am crunched for time, sucking in air, sweating like a madman, waiting for my heart rate to go down and forcing my voice to sound totally relaxed.
The call lasted 15 minutes. By that time I had totally cooled down (one of the great benefits I'm noticing with the Hi-Intensity work is that my HR recovers much faster.....I get back to my resting HR in about 10-12 minutes). I was pressed for time to shower up and make dinner.
Luckily I got one good interval session in....these really are pretty cool workouts and I feel good from them for hours afterwards.
Needless to say, between hunger, thirst, exercise, and a non-stop day, and even though I ordered steamed veggies instead of a starch, I busted my daily calorie limit by about 100 (it was the damn shelled peanuts they had at the table before we ordered!)
All good though, tomorrow's another day....I'm off to Melbourne, FL in the AM, blog to follow manana
Good night Spark friends!
Monday, September 19, 2011
OK, a little break from the Fall 5% Challenge....I can only bare my soul so much in public.
Back on the road again. I arrived in Salt Lake City around 3:00. I ate pretty decent on the road (sandwich from Au Bon Pain for lunch, frozen veggies & some shrimps nuked in the microwave in my room for dinner)
This trip should be easier than last week up in Virginia....with the family in tow I had to make allowances for eating out. On my own, I can lighten it up (although I do have a dinner planned for tomorrow night with my team that resides out here.....we'll see how that turns out)
Anyway, once I checked in to my room, I did a quick change into gym gear and hit the gym for an hour of various cardio (bikes, ellipticals, stair-steppers). I really like changing it up from machine to machine; I feel like I get a better overall body workout, no soreness (or boredom) from doing the same moves over and over, and I can keep my HR up very decently throughout.
I've got a busy week. I fly from here to Melbourne, FL on Wednesday, then back home Friday night. SWMBO and I have a charity auction to go to Friday night, then we're having a luncheon at the house for about 30 people....we're keeping the menu light, but still....there be dragons!
That's all for now...Good night Spark friends!
Sunday, September 18, 2011
So I joined the Spark Fall 5% Challenge. Have I mentioned before that I'm a little competitive? Sometimes the best way to get me to do something is to tell me I can't.
In the lead up to the 24 Sept kickoff of the challenge, there are a number of pre-challenge challenges, such as posting on my Spark page exactly how I am planning to achieve a 5% weight drop and updating my Spark page with more personal information about myself.
Hmmm, I'm pretty happy with my Spark page as is......but OK, I'll change it, anything to gain an edge in the competition. More personal information about myself.....well there was that time in South America.....
Do I really have to talk about me?
But wait, there's more! Today's assignment is to;
"List all the reasons you want to lose weight. What do you want to change? How do you want to look? How do you want to feel? What things will you be able to do in the future with a slimmer healthier body? And list all the OTHER things that you want to change"
Now I'm not much of a True Confessions kind of a guy. Sure I blog a lot about what's going on with me, my trials & tribulations eating on the road, getting groped by TSA agents at airports, trying to exercise regularly, all the while trying to lead a purposeful life.
But how do I want to feel? What do I want to change? All the OTHER things I want to change? Put it down in writing and post it on the World Wide Web?
I'd rather eat glass! (I hear it's pretty low-cal)
Now I pride myself on being a team player....I love a challenge and I can easily lead, or follow when needed, I can motivate people, I can pull my weight on a team.
But why do I need to talk about me? In public?
Oh alright, in the spirit of the challenge and in the interests of brevity, here we go.
What do you want to change?
Mostly eating habits. I want to stay within daily calorie limits....and most importantly limit late-night snacking
How do you want to look?
Michelangelo's David would be nice, but I'll settle for a 10 lb slimmer me with a little less bulge in the muffin top.
How do you want to feel?
Like Michelangelo's David with a slight muffin top. Feel, feel, how do I want to feel? I want to feel less compelled to snack, especially late at night. I guess that translates into feeling more in control of cravings.
(Ladies, don't ask us guys to put down our feelings....it doesn't come naturally)
What things will you be able to do in the future with a slimmer healthier body?
I'll be pretty happy comfortably fitting into a size 34 jean. Dropping 10 lbs would greatly help achieve one of my ST goals which is to do 10 picture perfect pullups. It would also really help in being able to ride longer & faster on the bike.
And list all the OTHER things that you want to change
It's a long list....I'll save room for it in another blog!
OK, don't get me wrong, I can be glib about a lot of things, but getting healthy, getting down to fighting weight, making progress and not slipping back into bad habits....I am dead serious about that stuff.
So Team-mates in the Fall 5% Challenge....I AM ALL IN! I will do whatever is necessary in the spirit of the challenge (even if it's corny stuff like writing down how I feel) and help my mates on the team achieve their goals too. I will work my ass off and help anybody else on the team that needs and extra push to meet the challenge as well.
That's the real me!
Good night Spark friends!
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!
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