Monday, November 07, 2011
So I'm digging the smoothie thing for breakfast! Maybe it's the novelty of my new "Smoothie Express", maybe it's the fact that I went through the rest of the day less hungry, or maybe it's the nice fact that I'm sitting here at 8:00 PM (Standard Daylight Time, btw) at 1400 total calories for the day, feeling quite nutritionally satisfied. I AM THE SMOOTHIE KING!
Add to that the fact that this morning I put on a pair of dress slacks I haven't worn in about 3 weeks and they're feeling wicked baggy! What the hell, all of a sudden I'm feeling like a circus clown in clothes I've been struggling to fit in to for the last 5 years!
It was quite cool to throw in a bunch of leftover cut fruit (pineapple, cantaloupe, watermelon), a banana, some grapes, a dollop of yogurt, and some frozen strawberries & blueberries, and watch the Big Red Smoothie Express churn it all up into a portable breakfast.
I think the 5% Challenge thing has gotten me nicely motivated, forcing me to make some hard choices in the interest of team goals and shared interests. I've had to think real hard, staring with a longing gaze at that jar of Jif late at night, saying "Sorry Mr. Peanut, not tonight" and telling my staff at work that we have a strict "No Halloween Candy Shall be Brought into the Office" policy!
The other cool thing I found out about (right when I thought I knew it all.....a precocious trait I've kept since early childhood), is to set and track personal streaks on the "Other Goals" tab of Spark people. So I wrote one down and called it, "Do not eat anything after 9:00 PM : 4x / week". I'm going to see how this goes for a while, then increase the frequency slowly up to 6-7 days/week.
That's all for tonight Spark friends, have a great night!
Sunday, November 06, 2011
Man 'o man do I love Standard Daylight Time. And of course, its corollary in the spring, I hate Daylight Savings Time. But Sparkpeople is not the place for political discourse.
I totally forgot about it last night. Luckily the DVR gets a time signal direct from the cable company....hence my confusion when the clock read 5:30 AM and it was a bright, sunshiny day outside. Cha-ching!
Anyway, it turned into a luxuriously lazy Sunday. I lounged around drinking coffee, caught caught up on some reading, cooked up a kickass lunch with stir-fried spinach, some chicken breast, a little brown rice and assorted spices, SWMBO and I took a nap in the afternoon, and yet I was still able to get in a great workout at the gym all before 5:00 PM. There really should be 25 hours in a day!
On the healthy news front, I invested in a new health toy this week, tried it out yesterday and I'm getting ready to put it to good use this week.
It's called the Smoothie Express:
It's a Gucci little machine that blends up 26 oz of fruit in it's own little to-go glass.
I love smoothies, but have a tendency to make a mess in the kitchen once the big blender gets going. This bad boy promises to keep everything in a self-contained unit that I can just grab and go in the morning. You see I'm pretty much a coffee drinker for most of the AM, although since embarking on this healthy lifestyle adventure, I've made a point of eating a little something, like half my lunch sandwich, around 9:00 AM in the office. I've found this helps regulate my hunger better throughout the day.
So I'm thinking I can have myself a nice morning smoothie on the drive in to work, chugging down a few healthy servings of fruit by the time I pull up at Starbucks for my morning Americano. I'll figure out the mechanics of keeping this thing in the car all day and cleaning it out at night....nothing gets me off track these plans more than high maintenance requirements of my toys.
Since the Fall 5% Challenge community's goal for the week is to maximize "Freggie" intake, I'm hoping that this little mug 'o fruit will help us crush the competition! And with 25 hours in a day, who doesn't have time to work out!
That's all for tonight....have a great night Spark friends!
Friday, November 04, 2011
Well it's been a busy week. Flew to Seattle Monday, got up early Tuesday (the 2 hours time difference helped) and worked out, met all day with my team there, got in a 2nd workout before dinner with some friends of 25 years who also happened to be in Seattle Tuesday.
Concluded my meetings there late Wednesday morning & flew to Vegas that afternoon. Got in around 7:00 PM, checked in to the hotel, and went out to get some dinner at a nice little Vietnamese joint. Pho is one of my favorite on the road meals. 300-400 calories tops, it's a nice clear broth filled with rice noodles, basil, bean sprouts, and your choice of protein (I like it with shrimp).
Thursday was non-stop action. I had to get up early to make some phone calls back to the east coast (3 hours time difference), then my first meeting started at 7:00 AM and went till 6:00 PM. There was a heavy hors d'oeuvre reception in the evening, filled with the usual fare of cold cut sandwiches, chicken wings, jalapeno poppers, etc. (I had eaten light during the day and focused mostly on the sandwiches, but even so, 3 jalapeno poppers seemed to hop right on to my plate.)
Got back to the hotel around 9:00 PM and went to bed shortly after in order to get up at 4:00 AM to catch my 6:30 flight.
Standard travel day today, with a minor delay in Houston that could have messed up my workout plans. Luckily it lasted only 45 minutes. Landed back here in Florida, hit the car wash to get a week's worth of grime off the car and made it to the gym with 20 minutes to spare!
Got in a great ST session that still has my muscles singing 3 hours later!
Overall it was a good week of eating right, even if I only got in only 3 workouts. I'll make up for it this weekend, hopefully while keeping the food in check. Only 2 danger zones coming up.
SWMBO and I volunteered to serve as wait staff at a pancake breakfast charity event tomorrow morning. I'm a sucker for good pancakes, so I might cave.
Second is that #2 son got his report card in this week. He got all A's. His customary reward for this is to pick a place for a family dinner. 9 times out of 10 it's either a Japanese Hibachi place or a local Chinese Buffet. Neither of these are conducive to good eating.
So we'll see how the weekend goes. I've been slacking off on the blogs, so I'll give the play-by-play and stay more regular.
Have a great night Spark friends!
Go STARFISHES....weigh in tomorrow!
Friday, October 28, 2011
Hello Spark friends! This has been a pretty busy week so I haven't had a good chance to blog it out. But TGIF, so let me get caught up.
I was at a local conference for part of the week, I hosted my boss's boss for an afternoon, went to a Fish Fry in the backwoods with a bunch of the local community, and all the while trying to do the J-O-B, eat right, and work out.
I think I did alright....however, tomorrow's weigh in will reveal the truth.
I was most worried about the Fish Fry with a bunch of good 'ole boys in the back woods of the Florida panhandle. Turned out not so bad. Even with big vats of frying catfish and mullet, I was able to keep my portions small and declined the offerings of Hush Puppies and Key Lime Pie.
The 3-day conference went pretty well. It was only on the last day during the wrap-up as everyone was leaving, I got to chatting with some folks right next to the snack table. While we talked and made plans, we kept filling our Dixie cups with trail mix, so that added 300-400 calories to my daily accounting.
But I got in a bunch of workouts, to include 3 days of ST (see Monday's blog) and some cardio. My only downfall has been the dreaded Peanut Butter at home.
Pure and simple, I think we need to evict Mr Jif. This will be tough, and it has to be a family decision, so I'm bracing for it.
I'm on the road all next week to Seattle and Las Vegas. I'll use the time to ponder the full implications of telling the family that there may no longer be a place in our home for any type of pureed nuts....they're just too tempting when they sing to me at night, beckoning me to come hither, twist open the red top and scoop out a spoonful of golden joy.....
More to follow Spark friends, have a great night!
Monday, October 24, 2011
So evil sadistic bastard trainer guy changed everything up on me today.
I hate him.
I freely admit I am a creature of habit. I enjoy my known routines and I like to see improvement as I exercise. Weights go up, reps go up, times go down, etc. I am a geek of infinite proportions counting, measuring, slicing and dicing heart rates, times, weights, numbers, numbers, numbers.
While I freely welcome change in the world at large and adapt very well to change in my personal and professional life, I find it infinitely frustrating to change my routine in the weight room.
Which is why I hope there is a special place reserved in hell for my trainer.
I walked in today in a fairly good mood. He smiled and said, "Welcome back road warrior! We're going to change it all up for a while. Lighter weights (For a fleeting instant, I felt a spark of happiness), higher reps, and we're cutting our recovery time between sets down to 30-45 seconds. You ready?"
I smiled back and said, "Sure, let's go!" letting my eyes communicate the true depths of my displeasure.
We started off with the bench press. He knocked the weight down by almost 20%. As I started lifting 20% less weight than last time I thought, "Hey this isn't so bad. Stupid trainer guy, I'll show him!"
I pumped out 15 reps, felt nicely flushed after the first set, got up, shook out my arms, sipped some water....then he said, "Let's go, 2nd set!"
Hmmm, that was quick, but OK.
Mid-way through, I started to feel a slow, steady burn throughout my chest & shoulders. Reps 12-15 were quite noticeable. But I finished them all, got up, shook it out, sipped some water, then...."Let's go dude, 3rd set"
Yowza! The burn had barely subsided and here we go with the dreaded THIRD SET!
This was going to be a tough night. We pretty much went through every chest, shoulder, and arm muscle I had with the same speed and intensity. It was a very different kind of workout. Fast obviously, but a different kind of pain than normal. This was all about endurance & stamina, with a lot more mental energy required.
Lifting heavier weights, it's pretty easy to say "Game over, my muscles are out of Schlitz" and stop. For this lower weight, higher rep stuff, it's a slow, steady build up of intensity. No one movement tells you it's over. Just a constant burn that never stops, but keeps increasing as the lactic acid continues to build up with hardly any time between sets to flush it out. But you can keep going if you focus....and are very stubborn.
Did I mention that I loved it?!?
I didn't let trainer guy know though. Mid-way through, I told him I'd turn him in for selling crack to minors in the kiddie play area if he didn't ease up. When he laughed at that I told him "Seriously dude, one phone call and you're muzzled and on a boat to work the salt mines in Yemen"
We finished up and set our next session for 5:30 this Wednesday. As we left I told him, "Thanks, let's do the same thing for legs next time"
Have a great night Spark friends!
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