Friday, November 11, 2011
So I'm at the gym today, working on chest & shoulders, and as I'm doing some presses I look down and see a black mark on my forearms. Note to self, wipe off that scuff mark with a towel when I'm done.
I finish, put down the weight, grab towel, get ready to wipe....but the scuff mark is gone. Weird.
I start the second set, and there's the scuff mark again. A three inch long dark streak along my forearm. What the hell!?! OK, make a mental note and focus on the exercise.
Finish, grab towel....no scuff mark. Make a fist, rotate arm.....there it is!!
It's the shadow of some recently uncovered muscle groups, released from their epidural concealment, proudly projecting themselves out into the world and obscuring the rays of light along their path!
Well, well, well so all this hard work is paying off.....visually and mentally. More incentive to not miss workouts
All this was a nice top off to an already nice Veteran's Day. SWMBO and I took some time off to go to a memorial service at a local cemetery. There were about 20 people there, including a whole row of WWII vets and and even larger number of Korean & Vietnam vets. #2 son was off from school so we took him along, then went over to an assisted living facility in town that houses a number of veteran's widows and spent some time there chatting them up, drinking coffee, with me turning down multiple offers of freshly baked sweets & cakes.
All in all a very nice day.....have a great night Spark friends
Wednesday, November 09, 2011
Well I finally went to the doc and had my annual physical done. I'm always in a bad mood at the end of these things.
Had to do the standard fasting for the blood tests starting at 8:00 last night. They didn't get me to the lab till 10:00 AM (I showed up at 8:00), so I was hungry, dehydrated, and craving caffeine all morning....I usually have them draw blood first thing, but somehow the schedule got messed up.
Then I got poked & prodded, received my flu shot, left them some blood and other bodily fluids, squinted into the the vision tester, listened closely during the hearing tests, answered a million questions on family histories, allergies, smoking, drinking, and sex, then listened politely as the doc ran through his checklist. I finally walked out of there with a raging headache and a craving for food, fruit, water, and coffee around 11:00
All in all it went well. My pulse and blood pressure are quite good (62 pulse, 115/72 BP), weight is surprisingly good (Go STARFISHES!!), and apparently I'm doing all the right things that my parents never did in their 50s.
Detoured home on my way back to work, drank a 20 oz glass of water, blended up a smoothie, chugged it down on my way to Starbucks for some Joe, and jumped right in to the day's business. My headache finally went away around 3:00, but I tried not to inflict my pain on the people I had meetings scheduled with in the afternoon. I think I succeeded, but I'll have to ask them tomorrow...there was this annoying guy who was not very well prepared or articulate....
By the time I got to the gym tonight though, I could tell I was beat. May have been the flu shot or getting off my routine, but everything felt tougher today. Not that sadistic bastard trainer guy gave a rat's ass about how I felt. We went through our regular high-rep, short break routine with only minor modifications for my weakened state. ("OK Nancy, I'll take a plate off, but you owe me 15 reps"....What the hell, I'm paying this guy right?!?!)
But then again, what I left out above is that the doc, who I've known for about 2 years (we compared surgeries last year....he's a tri-athlete who's had both hips replaced, me, I'm a marathoner who's had one "re-surfaced") did say, "Hey dude, whatever you're doing, it's working, you're slimming down and you've got a good V-shape going" which I know he meant in a totally heterosexual way. I told him I started on a new modified push up routine in the evenings. Before I get totally stuffed at the dinner table, I push away from it with both hands. Nyuk, Nyuk, Nyuk, we're just a pair of cards!
I know I've been harping on my new little smoothie machine these past few blogs, but I've got to tell you, it's the best 20 bucks I've spent in a long time. SWMBO has stocked the fridge with tons of fresh and frozen fruit, and I just go to town chucking whatever the hell I spy with my little eye into that bad boy and it gets crushed into a deliciously sweet, tart, and frothy breakfast....I call it my "Mug 'o Love"
That's all for tonight Spark friends, have a great night.....and don't forget to thank a Veteran this Friday!
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!
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