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Cardio in Vegas!

Thursday, March 03, 2011

Well I'm in the zone of vampire life right now, but just had to change plans and shift back on to more of a day schedule. It's wacky, I shift my body clock around pretty regularly, so I'll just need to get some sleep here for a few then get up earlier than planned. It's all good, I'm just determined to not to let it impact my new workout groove.

I have missed my cardio workouts! Ever since the doc cleared me to do some stationary biking I have been loving it! And now that I've got a whole slew of bikes downstairs, I'm determined to get some cardio in every day over the next 2 weeks I'm here, no matter how many schedule changes I get.

I forgot how nice it feels to get warmed up, get the heart rate up to a nice comfortable range (for me 150-155 BPM has been just right, but I can tell that not having done any in a while, that 145 is now "more comfortable", so have to build back to that), put on some heart pounding music and do an interval or 2 or 3 at a high cadence. One thing I need to watch while cycling indoors is that I have a tendency while running or biking outdoors to let out a nice yell when the moment overtakes me....can't really do that inside a gym, it scares off the high-paying clientele and gets people wondering if there's a crime being committed nearby.

So far not too many temptations to overeat....but I'll be freed up this weekend and it is Las Vegas......

May have to plan 2 a day cardio sessions for Saturday & Sunday.....

cheers all!

  Member Comments About This Blog Post:

NEEBREW 3/3/2011 10:17PM

    You deserve that yell! Would you ever have imagined that you would have evolved into a person who loves cardio, tracking your heart rate? I'm so inspired!

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SAFARIBABE 3/3/2011 5:08AM

    Behave youself out there!! No going hog wild at the buffets over the weekend! Just because youhave some free time doesn't mean you have to spend it grazing! Go down to the strip and walk from Luxor up to Fasion Square. Buy SWMBO a nice bit of Vegas chatchka -- Elvis key chain or Wayne Newton sweatshirt. LOL Either way keep up the great work on the bike. Another couple months and you'll be chasing my distances!!

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GETMOJOBACK 3/3/2011 3:20AM

    Ohhh Yes! When you get the urge to let out that nice yell, remember you are in Vegas. emoticon

Just stay away from the buffets this weekend or it might get a little scary! emoticon

Now that I am thinking of buffets...... ARIA does have a AWESOME buffet which includes a fresh salad bar and crab legs hummmm.........

Happy Thursday!

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Quick blog

Tuesday, March 01, 2011

Well I made it in last night....pretty late, once again thanks to Delta for untold delays. But I got the upgrade, had a pseudo healthy meal on the plane (resisted the tray full of peanut butter cups & twix bars, opted for an apple instead).

Stayed up pretty late so I can shift my body clock on to a night schedule, then got up around 9:00 AM.....I'll be somewhat sporadic these next 2 weeks as I work nights/sleep days.

But the hotel is very accommodating. They've got a great little gym:

So 30 minutes of cardio to start the day, pushups & situps, a light lunch and I'm ready to start my vampire life-style!

  Member Comments About This Blog Post:

JUNEBUG1944 3/2/2011 5:15PM

    You have sooooo much self-control. It would be so hard to pass up those lovely chocolate treats! That gym looks great! I was a night auditor at a hotel for 3 years so I know what it feels like to be a vampire...

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ELISA322 3/1/2011 10:25PM

    Beautiful gym, and wow -- an apple over Twix, that's amazing!

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GETMOJOBACK 3/1/2011 10:01PM

    Wow! I think I will show my husband a picture of the gym and see what he can do for me..... in my dreams emoticon.

Great job on your nutrition choices and keeping up with your fitness goals! You are not going to let the travel get between you and your goals, GREAT JOB!

emoticon emoticon

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HEALTHIERKEN 3/1/2011 8:32PM

    You've got quite the fast-paced lifestyle. Good on you for being able to stick to good fitness and nutrition practices as you live it!

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SAFARIBABE 3/1/2011 6:31PM

    That gym does look awesome! Looks better than mine even! Not sure what you're going on about vampires for. It's Vegas...Everyone is a night owl!!! And you can get breakfast 24/7 so no worries that you're going to miss out on your wheaties! Have a good trip.

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CHELAGETSFIT 3/1/2011 3:26PM

    Wow that gym looks awesome!

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Sunday Successes and a Life Lesson from The Nike Women's 1-Mile Race

Sunday, February 27, 2011

Sunday, Sunday, usually a nice, relaxing day to recoup from the week's workouts, plan & prepare from some successes the upcoming week, and to enjoy a little bit of quiet, family time.

Not so today! Once the sun came up and I made the mistake of checking on my work Blackberry, the alarm bells & warning lights started going off.....and I had such nice plans too.

No matter, I'm an athlete remember (see yesterday's blog). I will not be deterred! So I knew I'd have to go in once everyone came back home, but this would be no ordinary Sunday at the office. I went in dressed for the gym! Because no matter how many reports my staff left me to read and sign, no matter how many e-mails I had to reply to, no matter how many Powerpoint charts I had to review and amend, no matter how many thank-you and welcome cards I had to write, I was going in stinky and ready to hit it once the day's work was done!

And I did....4 quick hours getting the Inbox moved to the Outbox, making sure everything was all set for travel tomorrow, then the express lane to the gym for my appointment with the spin cycle, Ahhhh!

What made it even better was getting fueled up (also in yesterday's blog). I'm trying to eat "just enough to get me to the next meal"....micro snacks/meals at about 300 calories each. Didn't take any food in to the office though, but, and maybe there is a spiritual dimension to this, Lo and behold, some of our folks were preparing for some official visitors in the morning and 2 of them were laying out strawberries, apples, grapes, & various nuts. I walked over cheerily and informed them that before we served anything to our guests, I'd have to grab a sample of each (I left out the nuts).

Fueled up, I took that 40 lb flywheel out for a good 30 minute spin. What was really cool was watching the multiple TV feeds. I alternated between Saving Private Ryan and the Track & Field events on ESPN. Towards the end of my ride, the women's mile race came on and it was inspiring!

One of the women had a commanding lead after the first lap....easily 20 yards ahead of #2. All the way til the 3rd lap! She ran out of Schlitz, but fought like hell to keep #2 from passing her in the corners. Then #2 just pumped up the volume, long powerful strides, superfast cadence, and #3 & 4 kicked in too while #1 petered back to who knows what place. I think I matched them stride-for-stride because I started spinning like a madman and got the HR up to 168 for a cool interval during the race that lasted only 4:31!

Of course in my mind, I quickly made the analogy that weight loss is is about finishing strong.....I don't need to make huge advances too quickly up front if I can't sustain them....hang back, at a pace that's comfortable, keep an eye on the goal, don't compare my position against any other weight loss numbers out there, but kick it in hard exactly when & where I need to.

Back home to pack for about 10 days in Las Vegas...this time I'll actually have to check a bag (BOO!) But no matter, because that just led to my second mental of the packing list; my favorite gym bag! Stuffed the bag in the bag with enough workout clothes so I won't have to do any laundry for the whole trip....this'll also be my small revenge to the TSA lackeys who decide to inspect my bag on the return.....take that for all your unemotional gropes on my person these last few weeks!

Good night Spark friends....I'll try to keep up to date these next 10 days, but I'm going to be on a whacky schedule....I'll try and not have my Spark membership revoked (I'm still waiting for Chris the Spark guy to friend me) by food mis-adventures in the land of the $1.99 Porterhouse steak and 24 hour buffets from hell!

  Member Comments About This Blog Post:

JUNEBUG1944 3/2/2011 5:21PM

    Don't worry, your membership won't be revoked. I'll just tell Chris you're my friend! You're safe! Just remember, what happens in Vegas stays in Vegas...although, my neighbor came back with some disease that he insisted was from "riding in the car too much"...yeah, right! Anyway, you have a good stay and remember that the buffets do have great salad and fruit bars...a little sliced turkey thrown in for protein is always good. A steak or two or three is okay too!

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SAFARIBABE 2/28/2011 6:32AM

    ROFL!!!! PEW! Stinky 10-day old gym clothes. I'd say that's a suitable revenge!! Did your staff look at you like you were nuts when you said you had to taste test the food? Have a safe trip and make sure taht Las Vegas doesn't turn into Lost Wages!! LOL

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MOM23JS 2/28/2011 12:25AM

    Sounds like you have a great plan laid out and as always I enjoyed reading about your day! Can't wait to hear about your adventure in 1.99 porterhouse steak land :D

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BRADOS 2/27/2011 10:50PM

    Oh man, Las Vegas is truly the land of landmines....I was there last summer and the buffets...whew, those were impressive and yet would be deadly to my plans now....but sometimes you have to indulge :)...fortunately everything is a mile aprt and there is lots of walking to do

Have fun, keep doing well on the road and I look forward to hearing about how your trip to Sin City goes

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Food is Fuel - Start Thinking like Athletes!

Saturday, February 26, 2011

So here's what tells me things are improving and that this is becoming a lifestyle and not just a temporary change.

I am starting to think like an athlete, not as someone who "has to go workout." I'm looking for time, looking for reasons, overcoming obstacles and excuses so that I can make sure to get in a workout. Even at the height of my distance running, I was pretty much goal oriented ("got to get in 8 miles today, or I'll mess up my program.") Now, the goal is to get moving.

And it doesn't have to be a full blown workout....just making 15-20 minutes for some quick cardio, even with a tight schedule,'s the IDEA of working out and the satisfaction that comes with making it an important part of my life...WE WILL NOT BE DETERRED!

The food though.....well not totally at the "Food is Fuel" mentality yet, but moved pretty far from the "Food is a Reward", "Food in Quantity", "Good meals are always buttery, salty, fatty, cheesy, and must end with something sweet & chocolaty" mentality. The daily reckoning, the mid-day checks, and the attitude change that, "Yes, I can and must plan my eating for the day" is becoming a natural part of my day.

So I'm also a firm believer in "If I can do it, anyone can do it." I went from pack a day, non-running, smoker for 25+ years, to marathoner in 8 months and believe me, I was the poster boy for non-runners. Didn't lose much weight though, maybe 8-10 lbs over 3 years, but that was because I figured lots of running was license to eat tons of whatever I wanted. Hell, I was burning it off, right!

Well my scientific brain just does not want to accept the overwhelming evidence of my life that eating is the key to weight loss or gain. I can, and have, worked out hard and furious for long stretches, but the lbs keep climbing every year. It's the food, stupid!

So, I'm going to ingrain the "Food is Fuel" motto into my brain. Let's see what happens.

Start thinking like athletes my Spark friends!

  Member Comments About This Blog Post:

JUNEBUG1944 2/27/2011 7:12PM

    Ah, Food is Fuel...wish I could get that concept ingrained into my brain! You are so right! Exercise is no problem, it's the mouth that is!

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NEEBREW 2/27/2011 10:39AM

    I love this blog! Last year, I went about weight-loss completely opposite from you: I totally changed my diet and lost the weight before I EVER started exercising. It worked great.

After putting a substantial amount of the weight back on, this year I started running without watching the diet as closely and the weight is coming off a LOT slower. So I'm really going to have to start working on the diet component and get them both in line. I know it's possible: I've done it before! It just takes a little bit of time and brain re-training!

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ONICAM 2/26/2011 11:31PM

    I can eat all the time. Today was only the second or third day in a row that I have not binged for a good while. I need to find the middle point because there were months if not years that I would not eat enough calories.

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SAFARIBABE 2/26/2011 9:23PM

    Sounds like a plan to me!! I really hope CMJ is wrong about "You are what you eat" Cause if I am...I'm scrambled eggs! YIKES!!

See for me the food part I have down pretty good, but then again I've pretty much been on a diet since I was 10 so.... IT's the fitness for me that's the key and what I battle with. That's where SP has really helped me stay accountable. Well SP and REALLY emoticon friends like you!!

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JONESINATOR 2/26/2011 9:10PM

    Awesome blog, I totally agree! Today I knew I had some stuff to do and wondered if I had time to do a workout. Turns out I got in a fast 25 minute HIIT run on the ellpitical and just barely made my metro ride into DC (sprinted to catch the train actually!)

Food is fuel and what you are is what you eat!

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Rapid Blog 2

Friday, February 25, 2011

Well a fairly successful trip...still in the middle of it as I get ready to depart LA at 1155 PST.

Dinner last night was a hit....grilled salmon on top of sauteeed spinach (YUM!), even had some sourdough bread as an appetizer, ending the day with a smashing 1500 calories!

Up early today, off to the gym for 30 minutes of ferocious cardio on the bike, back to the room, 120 pushups (22, 30, 20, 20, 28) ending week 3 of the 100 pushup challenge, then situps before showerig and changing for the flight.

Checking out of the hotel now, for about 10 hours of planes, trains, & automobiles, getting in around 11:00 CST.

Still no good breakfast option, so I'll wing it again today in the airports (YUCK!)

Cheers all!

  Member Comments About This Blog Post:

AGENTNER 2/26/2011 7:48PM

    GOOD LUCK with all the flights, traffic, and automobiles! wishing you a safe and smooth travel!!!! GOOD LUCK with yucky airport food!

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SAFARIBABE 2/25/2011 6:41PM

    Becareful of that airport food. There be dragons in the airports! Hope you get home safe and without to much groping. LOL

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