RG_DFW's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=RG%5FDFW RG_DFW's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Functional Fitness and Random Acts of Kindness http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5197404 Functional Fitness usually is not associated with Random Acts of Kindness. Today I managed to tie the two together and wanted to share the moment with you. <BR> <BR> As most of you know, I'm co-moderator of the Spark Team for those who joined SP during the week of November 11th. One of the team discussion forums is about Random Acts of Kindness. Most of us do those on a daily basis and never really think twice about it. Today I thought about it in light of functional fitness. An explana... Tue, 8 Jan 2013 17:49:11 EST An Outdoor Wedding and other life events... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5177603 My last blog was about establishing support networks for your weight loss and fitness goals within SparkPeople. But there are other support networks for other parts of your life that are just as important to your mental health and yes, your physical well being. Those things are friends and family. Friends and family support you very well in most aspects of your life but they seem to come up a little short when it deals with things like weight loss and fitness. I'm not sure why that is, bu... Thu, 27 Dec 2012 11:13:04 EST Maximizing your support network and paying it forward http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5171323 Many of you are aware that I'm co-leader (moderator) of a SparkGroup, specifically those members who joined SparkPeople during the week beginning November 11 of this year. Today I sent an email to all 13,000+ members and wanted to share some of it with you, although the construct is much different as it appears herein. <BR> <BR> I began by offering suggestions on developing a support network within SparkPeople. It does not have to be people you know. In fact, the majority of my SparkBud... Wed, 19 Dec 2012 18:06:39 EST The Secret revisited http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5162244 My blog last week was called 'The Secret' in which I mentioned the three pronged strategy for weight loss. Those are: <BR> 1) cardio <BR> 2) strength <BR> 3) calorie maintenance <BR> <BR> Even with cardio and strength, our weight loss efforts will be for naught if the calories are not managed. Trust me - been there, done that. <BR> <BR> The question then came up as, "Okay, if calorie maintenance is the key to losing weight, why work out?" <BR> <BR> Good question. After posting the b... Mon, 10 Dec 2012 14:04:37 EST The Secret http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5159112 Ever since I abandoned my cardio streak a week or so ago, I've thought about whether I wanted to do another. After careful deliberation, I've decided that one was enough. 572 consecutive days was more than I needed to accomplish a butt-load of weight loss (literally) and get back into good shape, including a return to a good rating in the BMI department. <BR> <BR> I am, however, continuing the streak of "90 minutes or more" each week. My weekly streak continues at 85 weeks. I see no rea... Fri, 7 Dec 2012 09:45:29 EST What happens now that the Cardio Streak ended http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5151663 I got a lot of comments about the abrupt end to my 572 consecutive days of cardio and I want to thank you all for the encouragement. <BR> <BR> If you didn't read the last blog, I got hit by the flu this past Sunday. I lost Monday and Tuesday this week as my first days off in about a year and a half, but ventured gingerly back into light cardio (walking) on Wednesday. <BR> <BR> I started with only ten minutes at a walking pace of about 18 min/mile and today I moved the total up to twenty ... Fri, 30 Nov 2012 12:42:04 EST My cardio streak ends at 572 days... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5147606 Yesterday was my 572nd consecutive day of cardio but today was not my 573rd... <BR> <BR> I want to thank all of you who have been cheering me on and even those of you who have been right there with me. Things were great yesterday - I did cardio and then strength. However, at the end of one of the strength sets, "it" hit me suddenly and without warning. "It" came at me like a lightning bolt and I knew I was in trouble... BOOM! It was the dreaded flu monster and I didn't see it coming. <B... Mon, 26 Nov 2012 20:38:29 EST Thanksgiving 2012 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5143506 Today is my 569th consecutive day of cardio. <BR> <BR> I want to wish all of you a Happy Thanksgiving 2012. <BR> <BR> I'm still doing the HIIT intervals, one minute at a time along with weight training and body weight training. <BR> <BR> That's it for now, everybody have a great Thanksgiving Holiday and I look forward to writing more next week. <BR> <BR> The Jog/Walk Across America team HAS COMPLETED THE JOURNEY. You can see our progress map at http://goo.gl/maps/4s9u <BR> Thu, 22 Nov 2012 13:15:26 EST Tuesday update and one team goal achieved http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5141553 Today is my 567th consecutive day of cardio. <BR> <BR> A special welcome today to members of the November 11 through November 17 team. Today is my 567thd consecutive day (streak) and I would like to challenge all of you to strive for similar streaks. <BR> <BR> Today will be a short blog as I'm getting ready to skip town and head for the country until Friday when I head back for the office. <BR> <BR> Our Virtual Walk/Jog/Crawl Across America Team reached the end of the trail on Friday ... Tue, 20 Nov 2012 12:58:35 EST Welcome New Members & Friday Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5137195 Today is my 563rd consecutive day of cardio. <BR> <BR> A special welcome today to members of the November 11 through November 17 team. Today is my 563rd consecutive day (streak) and I'm sure I've written over 500 blogs since I started SP in 2011! <BR> <BR> The importance of blogging cannot be overstated. When I joined SP, I made it a goal to workout every day and SP gave me the ability to write about it. I seized the opportunity and also made the commitment to blog every day about my pr... Fri, 16 Nov 2012 08:46:00 EST Welcome New Members and a Walk Across America Update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5134179 Today is my 560th consecutive day of cardio. <BR> <BR> This week I took over as co-leader of a new Spark Team. It's for new members starting this week, November 11 through November 17. It was my first spot as co-leader and I find there's a little more to it than, for example, the team for members joining last year with me. <BR> <BR> I'm not sure I was contacted by a team leader when I joined and don't remember getting a message from anybody. I hope Ken and I are getting the message t... Tue, 13 Nov 2012 15:19:24 EST Friday report and team update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5129293 Today is my 556th consecutive day of cardio. <BR> <BR> It's been a busy week (what else is new!) but of course I got my workouts done. <BR> <BR> The other day I got an email asking why I had joined a team for new members, specifically new members joining during the week of 11-11 to 11-17. I was asked to be one of the group moderators for those who join during the upcoming week and I said something like, "Sure, I'll be glad to do it." At the time I was multitasking, of course. I believ... Fri, 9 Nov 2012 08:29:34 EST Friday check-in http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5121261 Today is my 549th consecutive day of cardio. <BR> <BR> Although I haven't been blogging, or admittedly keeping up with 100+ points every day, I continue to keep up with fitness and exercise and look in on Spark Friends as I can. I'm every bit as busy as I used to be but I am saving time for the workouts now, unlike my sedentary ways of "desk riding" in the past. As you know, that's very unhealthy and is what put me in the hospital back in 2008. <BR> <BR> Regarding what I'm doing for wo... Fri, 2 Nov 2012 09:38:54 EST Friday musings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5096576 Today is my 528th consecutive day of cardio. <BR> <BR> I'm sure some of you are wondering why I haven't blogged since 21 September. Yes, I'm burning the candle at about three ends, but I'm keeping up with exercise and fitness. If anything suffers, it's the entries on blogs and the calorie counter. <BR> <BR> The potential bad news is, of course, gaining weight. By not staying on top of what goes in, I could be adding too many calories. It's a possibility, however if the scale begins ... Fri, 12 Oct 2012 14:25:55 EST Friday observations and virtual tour update http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5068824 Today is day 507 of consecutive cardio, although the time limits and workout have changed. What I have done is to cut back mileage and time on cardio and extended the strength and flexibility routines. <BR> <BR> Back when I made the one year mark in the cardio streak, I hit the weight and BMI goals of 94 pounds and the healthy BMI category. I transitioned into maintenance type cardio (to rest, more than anything) but kept the 20 minute minimum time period for cardio. <BR> <BR> Onc... Fri, 21 Sep 2012 08:30:23 EST I just couldn't quit, but I did modify the workout... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5061749 As you know, Friday was my 500th consecutive day for cardio and my plans were to completely abandon the streak. I've been looking forward to the rest and relaxation of a couple of days off per week. Alas, I haven't stopped it yet. <BR> <BR> Today is day 502. However, I have modified it to something I can probably continue without feeling like it's a chore, at least for now. <BR> <BR> I have abandoned the 20 minute minimum cardio time and gone to a high intensity cardio "blast" during m... Sun, 16 Sep 2012 15:23:20 EST 500 Day Cardio Streak ... in the books! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5058611 Cardio Streak Day 500 <BR> 2.30 mile walk /jog <BR> 0430hrs 67F <BR> <BR> Today is my 500th consecutive day for cardio and I plan to rest tomorrow!! <BR> <BR> I made it. 500 days ago I wanted to do something to lose weight and get in better shape. I decided on a two prong course of action. First, I wanted to crawl/walk/jog/run/sprint (whatever I could muster) every day of the week, and secondly I wanted to do a daily blog about it. <BR> <BR> I decided on 18 minutes per mile as the b... Fri, 14 Sep 2012 06:38:56 EST Cardio Streak ends T minus 3 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5055189 Cardio Streak Day 497 <BR> 2.30 mile walk /jog <BR> 0430hrs 67F <BR> <BR> Friday will be the 500th consecutive day for cardio!! <BR> <BR> Yesterday and today were days when I have to be in the office at 0600 and it doesn't leave much leisure time. I missed writing a blog yesterday because I only got about four hours' sleep Sunday night and came home yesterday afternoon and promptly fell asleep on the sofa. Whoops. <BR> <BR> I have discovered something important, though - one of the nat... Tue, 11 Sep 2012 22:03:25 EST End of Streak in T minus 5 days http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5050677 Cardio Streak Day 495 <BR> 2.30 mile walk /jog <BR> 0530hrs 57F <BR> <BR> Friday will be the 500th consecutive day for cardio and I plan to take a cardio day-off on Saturday! <BR> <BR> Dang, it's downright chilly this morning at 57F. What a difference a couple of days make! <BR> <BR> When I woke this morning, I had a couple of scrambled eggs, no-name water, and then went out for a 2.3 mile walk/jog. <BR> <BR> After I get to the office this morning, I plan to have coffee and get se... Sun, 9 Sep 2012 08:29:26 EST End of Streak, T minus 6 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5049507 Cardio Streak Day 494 <BR> 2.40 mile walk /jog <BR> 0530hrs 67F <BR> <BR> Friday will be the 500th consecutive day for cardio and I plan to take a cardio day-off on Saturday! <BR> <BR> The weather guys have been saying that today starts the cold front. They were right - the temp is down in the 60s this morning! I had breakfast, no-name water, and got out of the house for a little 2.4 mile walk/jog. Nothing serious, just enough to keep the streak going for another six days. <BR> <... Sat, 8 Sep 2012 09:23:57 EST It's Friday and only a week to go... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5048827 Cardio Streak Day 493 <BR> 2.30 mile walk /jog <BR> 0530hrs 77F <BR> <BR> Another week and I get to rest... it will have been 500 days of consecutive cardio and I'm ready for a break. It accomplished what I needed and I see no reason to continue it. Stay tuned and I'll try to do a big blog that day! <BR> <BR> I got out early today because the temps have been over 100F the last few days. As I write this, mid afternoon, I believe we've set a record high for this date. Whew... <BR> <BR>... Fri, 7 Sep 2012 17:06:30 EST I'm ending my cardio streak next week... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5047401 Cardio Streak Day 492 <BR> 2.30 mile walk /jog <BR> 0530hrs 77F <BR> <BR> I plan to end my cardio streak next week at day 500. I'm ready for a rest!! <BR> <BR> I got out early today because the temps have been over 100F the last few days and it reminds me of last summer! <BR> <BR> Later in the morning, I did five sets of the following strength exercises: <BR> pushups (decline) 15 reps; <BR> crunches 35 reps; <BR> tricep dips 15 reps; <BR> squats 15 reps; <BR> forward stretchin... Thu, 6 Sep 2012 17:07:38 EST Wednesday, getting ready for a staff meeting http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5045195 Cardio Streak Day 491 <BR> 2.50 mile walk /jog <BR> 0500hrs 77F <BR> <BR> Today I'm at the house and have a staff meeting later today. Until then, I can catch up a little on SP friends and points! <BR> <BR> Yesterday I did a quick 30 minute walk/jog before I left for the office. With the day-after-the-holiday business yesterday, I ran out of time (plus I forgot) to write a blog. I did do the cardio in the morning and kept up with ten sets of strength exercises at the office with eac... Wed, 5 Sep 2012 08:48:46 EST Monday blahs... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5042067 Cardio Streak Day 489 <BR> 2.30 mile walk /jog <BR> 0500hrs 77F <BR> <BR> Happy Labor Day to y'all! It's another work day for me, but after a two year 'vacation', that's okay. <BR> <BR> I got up around 0500 this morning and went for the morning walk. Afterward I had eggs, oatmeal, and no-name water. My head was pounding this morning due to the lack of sleep after getting home at 2330hrs last night but exercise quickly made the sensation go away. <BR> <BR> Yesterday I did strength a... Mon, 3 Sep 2012 08:08:46 EST Sunday walk before work... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5040893 Cardio Streak Day 488 <BR> 2.30 mile walk /jog <BR> 0600hrs 77F <BR> <BR> That's not the way I like to kick off the college football season. <BR> <BR> I got up around 0530 this morning and went for the morning walk. As I write, I'm finishing breakfast and drinking no-name water before I get dressed and head for the office. I'll be there by 0900 after stopping for coffee and a couple of grilled chicken wraps at a drive-in near the office. The girls there are on skates and the food is... Sun, 2 Sep 2012 08:40:46 EST Back to the grind, and an awful football game... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5040666 Cardio Streak Day 487 <BR> 2.30 mile walk /jog <BR> 2130hrs 87F <BR> <BR> I've been out in the country for the last few days but I'm back tonight. I thought about going to the big college football game (not too far from here) since I have a graduate degree from one of them, but I enjoyed the down-time better. Also, the score is nothing that I would have cared to shell out hundreds of dinero to see. Too bad, but we've got the whole season to shake it off. <BR> <BR> I didn't do cardio o... Sun, 2 Sep 2012 00:06:07 EST Two weeks remaining on my cardio streak... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5038783 Cardio Streak Day 486 <BR> 2.50 mile walk /jog <BR> 1030hrs 79F <BR> <BR> If you've been reading these, you know I plan to end my cardio streak at 500 days. It's been good to me and I'm sure I'll be more verbose on the 500th day blog. <BR> <BR> I'm still out of town and it feels good to sleep late. Today was 0800 but that 's like a long time for me. It tells me that I've been tired and it's time to catch up a little. <BR> <BR> This morning I got up, had coffee and eggs, then watc... Fri, 31 Aug 2012 12:21:41 EST A few days off and it feels good... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5037775 Cardio Streak Day 485 <BR> 2.50 mile walk /jog <BR> 1430hrs 82F <BR> <BR> I'm out of town and it's been over a month since I've gotten away. Heck, it may actually be two months, but who's counting, haha. I had a good night's sleep last night and slept till darn near 0930hrs. Wow, I haven't done that since I-can't-remember-when! <BR> <BR> This morning I got up, had coffee and eggs, then ran some errands. At about 1430hrs, I decided I'd better get to it so I did 30 minutes on the elli... Thu, 30 Aug 2012 17:15:57 EST Wednesday and I'm headed out of town http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5035644 Cardio Streak Day 484 <BR> 2.50 mile walk /jog <BR> 0530hrs 72F <BR> <BR> I had a good night's sleep last night (if you count the few hours' on the sofa while trying to watch prime time TV). I was a little tired but made up for it, I think. <BR> <BR> This morning I did 30 minutes and polished off 2.5 miles with a little jogging thrown in, just to see if I could still do it. <BR> <BR> I'm about to hit the highway and I'll be out of town until Saturday. If the internet connections are o... Wed, 29 Aug 2012 07:48:48 EST My arms are getting tired... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5035156 Cardio Streak Day 483 <BR> 2.30 mile walk /jog <BR> 0430hrs 72F <BR> <BR> Last night I got about a 'normal' night's sleep and I felt much better today. I got up about 0430 and did the thirty minute walk/jog, came back, got ready in a flash, and headed off to the office. I had a grilled chicken wrap for breakfast along with some lousy coffee (instant) and several glasses of water cooler (no-name, of course) water. <BR> <BR> My arms are a little tired with the weight training I've been ... Tue, 28 Aug 2012 20:16:24 EST Turn around day (not much sleep) http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5033570 Cardio Streak Day 482 <BR> 2.30 mile walk /jog <BR> 0430hrs 72F <BR> <BR> Today was my turn-around day. I got to bed around midnight and was up at 0430 for the morning walk. <BR> <BR> I did my usual 2.3 miles this morning, fast walking with a little jogging thrown in just to make the distance and after a quick shower, headed for the office. I got there at about 0545 and had a bagel and coffee. The only thing "bad" about this office is the coffee is instant and it really sucks, howeve... Mon, 27 Aug 2012 18:14:33 EST My long day but still making time to workout http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5031326 Cardio Streak Day 481 <BR> 2.30 mile walk /jog <BR> 0600hrs 72F <BR> <BR> I slept until about 0500 today, got up and had breakfast and no-name water, then went outdoors. It's cloudy and cool this morning and no signs of the oppressive heat we had a few weeks ago (and all of last summer). <BR> <BR> Yesterday I updated the virtual tour map and this morning picked up some mileage for yesterday that wasn't available yesterday. I changed yesterday's map point by the addition of eight more ... Sun, 26 Aug 2012 08:01:35 EST End of Cardio Streak Countdown Begins... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5030411 Cardio Streak Day 480 <BR> 2.30 mile walk /jog <BR> 0600hrs 72F <BR> <BR> If you've been reading this, you know that I've got over a year of consecutive cardio days. As of today, the streak is 480 days in a row. I plan to end that streak once I hit day 500 with the twenty day countdown begining today. <BR> <BR> The streak has been good to me - over 90 pounds lost and I'm so much more healthy than when I started. However, since I'm now on maintenance, I intend to do the cardio four t... Sat, 25 Aug 2012 11:08:12 EST An easier day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5028892 Cardio Streak Day 479 <BR> 2.30 mile walk /jog <BR> 0445hrs 72F <BR> <BR> I have a slightly later day today and was out the door at 0445 for the morning walk. Once done, I had about four glasses of no-name water along with a couple of scrambled eggs and a half serving of oatmeal. After a little computer surfing, I'm ready for the day. <BR> <BR> Yesterday I did a shorter version of strength training and worked on bench press and crunches. I think I'll take a day off from strength tomo... Fri, 24 Aug 2012 07:25:36 EST Early and cardio is done... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5027328 Cardio Streak Day 478 <BR> 2.30 mile walk /jog <BR> 0400hrs 72F <BR> <BR> Up again and outside for the 30 minute walk. The temp is in the lower 70s this morning... still nice. Some are talking that we may be done with the 100F days but there's no way. We'll get them back but thankfully this year is a lot milder than last years' record breaker. <BR> <BR> I took a day off from strength yesterday. I will get to the office today and start the strength workouts once I get there. <BR> <BR... Thu, 23 Aug 2012 05:58:40 EST A little extra sleep today... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5025938 Cardio Streak Day 477 <BR> 2.30 mile walk /jog <BR> 0515hrs 68F <BR> <BR> Up again and outside for the 30 minute walk. The temp is in the upper 60s this morning, what a pleasant few days we've had! <BR> <BR> For strength yesterday, I did upper body: Bench press 10x15, Tricep dips 10x12, Crunches 10x25 sec, bicep curls 10x12 sec, standing quad stretches 10x60 sec, and touch the floor stretches 10x60 sec. <BR> <BR> I think I'll take today as a rest day from strength. <BR> <BR> The vir... Wed, 22 Aug 2012 07:44:03 EST Early, but I'm not as tired... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5024410 Cardio Streak Day 476 <BR> 2.50 mile walk /jog <BR> 0420hrs 70F <BR> <BR> Up again and outside for the 30 minute walk. There's a light rain a-happnin' out there and it feels great. Our high temps the last couple of days have been pretty bearable. <BR> <BR> Yesterday I wrote about the "missing" miles on our Virtual Walk/Jog across the USA. It was worse than I thought as we're missing around 900 miles from the team report. However, I've computed weekly points and changed the map to re... Tue, 21 Aug 2012 06:04:33 EST Sleepy Monday... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5023058 Cardio Streak Day 475 <BR> 2.30 mile walk /jog <BR> 0420hrs 70F <BR> <BR> Ughhh, today was my turn-around day. After leaving the office last night at 2300hrs, I walked back in the door at 0550hrs this morning. That effectively gives me a little over a four hour "nap" for the night. It's probably not enough, but Lord knows I've done that many times in my life so I should be used to it by now, eh? (I guess partying really shouldn't count, though?) <BR> <BR> Yesterday I emailed one of th... Mon, 20 Aug 2012 10:00:35 EST Good Sunday to ya! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5021517 Cardio Streak Day 474 <BR> 2.30 mile walk /jog <BR> 0500hrs 75F <BR> <BR> It's another "lazy" day and I didn't have to go out as early. I got up about 0500 and went out for the morning walk. <BR> <BR> For strength yesterday, I did the lower body: Seated leg extensions ( 10 x 20 ), lying leg curls ( 10 x 12 ), and forward stretching ( 10 x 60 sec ). <BR> <BR> I'll work on upper body today: Bench press ( 10 x 12 ), crunch ( 10 x 25 ), tricep dips ( 10 x 12 ), bicep curls ( 10 x 12 )... Sun, 19 Aug 2012 08:34:35 EST Saturday AM before work... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5020305 Cardio Streak Day 473 <BR> 2.30 mile walk /jog <BR> 0500hrs 75F <BR> <BR> It's not as early today because I don't have to be in the office until 0900 but I got up, had water, and did my walk: 2.3 miles in 30 minutes. I will continue with strength at the office today. <BR> <BR> Yesterday I added ten sets of bicep curls and seated leg extensions. I've changed the forward floor touches to forward floor touch-and-hold stretches, one minute at the time. It works out to a total of 10 min... Sat, 18 Aug 2012 07:21:59 EST Happy Friday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5019479 Cardio Streak Day 472 <BR> 2.30 mile walk /jog <BR> 0430hrs 70F <BR> <BR> I got up early today, slammed down some no-name water, and went for a walk: 2.3 miles in 30 minutes. Afterward, I got ready and left for work. <BR> <BR> Yesterday strength: Bench press ( 10 x 12 reps ), crunch ( 10 x 25 reps ), tricep dips ( 10 x 10 reps ), and forward stretches ( 10 x 60 seconds ). <BR> <BR> The virtual team is doing well and is alive and well in Kansas. <BR> <BR> My cardio total for today: <... Fri, 17 Aug 2012 13:02:17 EST Thursday musings http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5017696 Cardio Streak Day 471 <BR> 2.30 mile walk /jog <BR> 0430hrs 70F <BR> <BR> In about a month, I will "officially" end my daily cardio streak at a total of 500 days. Yesterday someone asked about how many days I was going to rest. My plan, going forward, is to do a cardio workout about five days per week. I may take a whole week at first, but like so many things here, is open to review at the time depending on how I feel when it happens. <BR> <BR> The streak was a great motivator for me. ... Thu, 16 Aug 2012 08:16:19 EST Too early and not enough sleep http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5017298 Cardio Streak Day 470 <BR> 2.30 mile walk /jog <BR> 0430hrs 70F <BR> <BR> So I only got a little over four hours' sleep last night but I was out the door at 0430 for the walk. I rolled back and got ready to leave. I had coffee and eggs on the fly and went to the office. <BR> <BR> Yesterday I did ten sets of my fairly new strength routine: Ten sets each of bench press ( 10 x 12 reps ), crunches ( 10 x 25 reps ), tricep dips ( 10 x 10 reps ), and forward stretches ( 10 x 100 reps ). ... Wed, 15 Aug 2012 22:13:20 EST Virtual Team is close to another state line http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5014932 Cardio Streak Day 469 <BR> 2.30 mile walk /jog <BR> 0530hrs 77F <BR> <BR> <BR> I took it easy on the strength training at work yesterday. With the sore back muscles, I cut the workout back to five sets of each exercise: Five sets of bench press ( 5 x 12 reps ), five sets of crunches ( 5 x 25 reps ), five sets of tricep dips ( 5 x 10 reps ), and five sets of forward stretches ( 5 x 100 reps ). <BR> <BR> My back is better today and I didn't groan when I got out of bed this morning. O... Tue, 14 Aug 2012 10:47:25 EST Stiff back muscles today... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5013058 Cardio Streak Day 468 <BR> 2.20 mile walk /jog <BR> 0530hrs 77F <BR> <BR> <BR> I would have thought that after major T-storms last night, the temp would be much cooler this morning but I would have been wrong. It's cool, but as much as I had expected. <BR> <BR> The first thing I noticed today was that my lower back is stiff and I groaned a little when I rolled out of bed. Okay, it's annoying but not so much that it prevents me from doing anything. <BR> <BR> Once up, I had my usual... Mon, 13 Aug 2012 07:16:26 EST Sunday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5011715 Cardio Streak Day 467 <BR> 2.30 mile walk /jog <BR> 0530hrs 74F <BR> <BR> <BR> It wasn't quite as cool this morning but it is supposed to be cloudy later. There was a meteor shower projected for a two hour period between 0300 and 0500 but I didn't notice anything significant when I went out. However, I knocked off the 2.3 miles in thirty minutes this morning and once I get to work, I will do the strength portion of the day. <BR> <BR> My cardio total for today: <BR> 2.3 miles <BR> 30... Sun, 12 Aug 2012 07:20:48 EST Saturday... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5011427 Cardio Streak Day 466 <BR> 2.30 mile walk /jog <BR> 0545hrs 72F <BR> <BR> <BR> It was a lot cooler this morning and I got out before dawn in the cool morning air. It was almost pleasant. <BR> <BR> In addition to the morning cardio, I did a few sets of pushups, crunches, and stretches. <BR> <BR> My cardio total for today: <BR> 2.3 miles <BR> 30 minutes <BR> <BR> Jog/Walk Across America: <BR> Team distance to date: 1515 <BR> Current Location: South Greenfield, Missouri <BR> http:... Sat, 11 Aug 2012 22:04:44 EST Friday http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5009954 Cardio Streak Day 465 <BR> <BR> I'm writing from my phone and updated from the desktop many hours later. <BR> <BR> For cardio, I did the 2.3 miles today along with pushups, crunches, and stretches. <BR> <BR> Jog/Walk Across America: <BR> Team distance to date: 1501 <BR> Current Location: Ash Grove, Missouri <BR> http://goo.gl/maps/4s9u <BR> (The map is updated each morning around dawn. The link remains consistent; feel free to look at it anytime.) Fri, 10 Aug 2012 15:47:32 EST Thursday... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5007750 Cardio Streak Day 464 <BR> 2.30 mile walk /jog <BR> 0445hrs 76F <BR> <BR> <BR> Rains came yesterday with lots of clouds and high winds at times. I didn't see the official temps, but I believe it's possible we didn't break 100F yesterday! This morning it's cooler, about 76F on the morning jaunt. <BR> <BR> Yesterday for ST I did pushups, crunches, stretches, and started the tricep dips. Those will be easier at work with the bench. <BR> <BR> My cardio total for today: <BR> 2.3 miles ... Thu, 9 Aug 2012 06:53:12 EST Wednesday and the day starts a little later... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5006197 Cardio Streak Day 463 <BR> 2.30 mile walk /jog <BR> 0445hrs 83F <BR> <BR> <BR> Glorious clouds yesterday afternoon, but rain was so scattered I saw none of it! Although it was 102F while I was in the car on the way home, it felt cooler than afternoons in the last few weeks. <BR> <BR> Yesterday at work I did ten sets of 12 barbell lifts, ten sets of 25 crunches, and ten sets of 100 forward floor touches. <BR> <BR> If you're immediately concerned about tearing muscle or connective t... Wed, 8 Aug 2012 07:37:56 EST