Tuesday, March 27, 2012
So If I had to pin down the biggest change in my thinking since joining Sparkpeople, I'd have to say that today, I look for opportunities to workout. Before, working out was something I "had to do". Now it's something I look for openings where I "get to work out"
It's subtle, but that little mental shift has made a huge difference....here's how.
Sunday I got stuck at the airport waiting for my flight from Ft Walton Beach, through Atlanta, to Salt Lake City. Around 11:00 AM, my Kayak Trip Alerts starts pinging the phone, "Flight XXXX is delayed 10 minutes.....20 minutes.....1 hour"
I'm hanging out in the lounge, haven't gone through TSA yet, watching as I miss my first connection. I get the Delta Skymiles guy on the phone. "Hey dude, can you get me to Salt Lake tonight or not?"
"Well, let's see, I can get you to Atlanta at 3:00, and your flight to Salt Lake City departs at 9:30 PM, or I can get you to Atlanta at 7:00 and you can make the same flight out"
Hmmmm......what to do? Hang out at the airport here or in Atlanta-Hartsfield, home of the 1000 calorie fast food jungle? Hang out here, or......hang out here, go to the gym, catch the later flight, get in to Salt Lake at midnight!
Go the gym!!!
Printed out my boarding pass, did the mental math on no later than departure from the gym to get back, park, go through TSA, etc....I had 90 good minutes to work out, shower, & get back in the car.
Oh yeah, I GOT HIS!!!
So that all worked out good.....I wasn't about to let friggin' Delta screw up my healthy living plans!
But then, of course, Mother Nature tried to......
I get in to SLC after midnight and it was after 1:00 AM (Mt Time!) by the time I got to bed, and I have to get up at 6:00 to make my first meeting by 7:30.....all good....
.....till I walk out the door!
It's snowing, there's a winter weather advisory, and I woke up thinking I look pretty spiffy in my long sleeve shirt & tie!!!
OK, OK, I can handle this. Do the "purposeful walk" to my car....no running, I don't need to do a front aerial layout on my ass on the ice.
Anyway, I make my meetings, check the timing on my flight out, and, as planned, I've got a good 2 hours to get in a workout before having to check in. Change in to shorts & workout shirt, brave the cold and hit the gym, do my ST, abs, and pushups for the day....and I've got time to spare before the flight.
Got in to Albuquerque last night, got caught up on e-mail from work and hit the sack.
Today was a dry run of some presentations we're giving tomorrow for a high roller coming to visit my division out here in Albuquerque. Things went pretty good, but went long, we finished up at 5:30. I've still got to duck out and meet the high roller at the airport at 9:00 PM.
What to do? Go to the room & rest, grab a sit down dinner and go to the airport.....or can I fit in a workout, shower, change, and grab a bowl of Pho to go on my way to the airport?
You guessed it!!! I had the opportunity.....it was something I "get to do", not something I "had to do"
It makes a big difference....in my brain anyway.
So I plugged in some 90s Goth Rock and got in some HIIT....today's visualization:
I am Maximus....Commander of the Armies of the North...General of the Felix Legion
Have a great night Spark friends!
Saturday, March 24, 2012
Well we had to re-evaluate our plans today. We were going to go for a day outing, grab some lunch at the beach, and hang out by the water, but dearest SWMBO got a flare up of shingles that have laid her up.
So #2 son and I went out, did a little shopping, picked up sandwiches for lunch and brought them home so we could eat them out on the deck. It was a beautiful day, almost hot, so we enjoyed the good weather and the sun on our faces.
I finished up my second non-fiction book this month, and loaded up the kindle with some fiction to read today and on my travels next week.
Hit the gym, feeling surprisingly sore from yesterday's ST session....go figure! But I did a warm up and got in 2 sessions of HIIT, did my back extensions, abs, & push-ups on the stability ball....these really are pretty cool....I never imagined push-ups requiring so much concentration and control but that's what these take or you go careening off the ball into a floppy mess!
That completes my 6 days of push-ups this week.....glad to have found a new way to keep them interesting....and these hit a whole new set of muscles in chest & shoulders.
I cooked up some salmon on the grill tonight, while SWMBO sauteed some veggies. Laundry's getting done and I'm getting ready to pack up for another 6 days on the road this week.
Oh, and btw, I decided I can't take the blender with me this time. On a six day trip, I don't check bags. SWMBO pointed out that TSA would likely confiscate a blender with sharp blades in a carry-on!
Have a great night Spark friends!
Friday, March 23, 2012
I've got to admit, I was a little leery about working out today.
Being on the road these past 3 weeks, I haven't had a session with trainer guy since 2 March. While I've been working out on my own, both cardio and ST, I haven't been doing the full gamut of heavy set lifting we usually do. Add to that the fact that prior to my travels, we had made some adjustments due to a pulled muscle I had, made me wonder how much I had atrophied.
Well today I blasted through all of my previous records! We kept adding weight to squats, deadlifts, seated rows, pullups, pullovers....I've got to admit, I was impressed and so was he....which is pretty amazing considering he's basically a cold-hearted, Stasi trained sociopath.
I spent a lot of time these past 3 weeks strengthening my back by doing hyperextensions on the Roman Chair:
These worked wonders! They strengthened my back enough to continue doing squats. Today we picked right back up on the highest weight we had ever put on there....then added another 10 lbs!
I also used a nifty little app called "StrongLifts 5x5". This has you do 5 sets of 5 reps at a comfortable weight for basic lifts like squats, presses, rows, etc. If you can do 5x5, it has you add 5 lbs next time....if you can't, you keep the weight the same.
It's a nice progressive way to get in some basic ST and to strengthen most of your bigger muscle groups in your legs, chest, shoulders & back....nothing crazy, nothing funky, just steady progress.
I think it really helped me and I enjoyed them.....and it obviously paid off.
The other part that helped was some weight loss. I dropped about 6 lbs these past 3 weeks, but even that little amount helped with the pull-ups....a personal goal of mine is to get to doing 10 unassisted....not there yet, but getting closer.
Last, I've got to attribute some of this success to some tweaks in the diet. I've eliminated a bunch of processed foods these past few weeks, concentrating on fresh veggies & fruits, clean protein (chicken, fish), and staying away (as much as I can) from breads and starches....I've got to do some more digging into this one to see 1) if that is the real difference, and 2) If I can sustain this in the long haul.
Anyway, tomorrow we have a nice family outing day planned (in addition to a re-arranging of the kitchen.....see yesterday's blog). Next week it's back on the road; Salt Lake City Sunday, Monday night to Albuquerque, from there to St Louis Thursday afternoon, and back home Friday night.
Maybe I'll take my blender
Have a great night Spark friends!
Tuesday, March 20, 2012
So we finally finished up our 3-week project in 2 weeks & 2 days! I called my office up and had them book me a flight out of here tomorrow, which beats the hell out of departing Saturday.
Still managed to get in 2 workouts today (to include push-ups). I've got a late morning flight out, so I may try to fit in a morning workout, but I've been asked to give a lift to a few other guys that have earlier flights than me, so I may need to leave earlier than planned....more to follow.
In the meantime, I'm eating down my supply of fruits, veggies, and chicken breasts that I had stocked up on over the weekend thinking I'd be here the whole week. I'll give the housekeeping staff anything good that's left.
Overall it's been a great 2.5 weeks.....the true test on my weight loss will be Thursday AM when I can weigh in at home. To keep the momentum going, I told SWMBO to stock up on veggies & fruits for some more smoothies during the week (at least enough to get through Sunday when I hit the road again). And I told my front office staff to NOT load me up with meetings Thursday & Friday so I can get caught back up and get in some good cardio time.
So this is going to be my challenge; how to translate these newly formed "on the road" habits to "back at home" habits? I've got some ideas on how to eat better, less processed foods. I knocked around a few ideas with SWMBO tonight, and we have the inklings of a plan that can lock in a few key things on the food front. I'll likely not be able to keep up the twice daily workouts when I get back to the office, but I am going to shoot for locking in some cardio days when I'm not doing ST.
So far I’ve got 1600 fitness minutes, so with some good planning, I should make my goal of 2,000 minutes this month. ( www.sparkpeople.com/mypage_public_jo
But here’s a weird one for you…..how the hell does Spark really track fitness minutes? I’ve got 1,600 minutes on SparkAmerica, but only 1,530 on my fitness tracker! There’s some lame disclaimer about capping daily points for the “Leader Board tracking” (which I really don’t give a rat’s ass about), I just want a simple, single place to know how all those various minutes I’ve been sweating out add up! Any pointers appreciated.
While I’m here griping, here’s another one that blew my mind these past few weeks. I go shopping for some healthy snacks and think to myself, “Hey, popcorn’s a good idea. You can nuke up a bag of light, un-buttery popcorn and that can tide you over nicely”
So I go looking at Orville Redenbacher, Newman’s Own, Pop Secret, etc., basically combing the nutrition labels on the entire gamut of “Light” and “Fat-free” popcorn bags.
Almost every one has 100 calories per serving…..and 3 servings per bag!
You’ve got to be bagging me! I’m going to work my ass off for 30-45 minutes just so I can have one freaking bag of popcorn! If I’m going to hell, it better be for a mortal sin and not a venial one!
That’s about it….if that’s the worst thing I can gripe about, life is pretty damn good.
Have a great night Spark friends!
Get An Email Alert Each Time GETSTRONGRRR Posts