Day 231: 3/4 Arm-A-Geddon

I only had time for 3/4 of the workout today.  Some days you just get in what you can.

M1: 3 eggs, Grapefruit and 1 sausage 200
M2: Progresso 140, celery and PB 150
M3: pizza 300, nuts 300, beer 350

1450

Musing 15: That Sore Neck

My mom was asking me about how to tune up her sore neck.  Here is my recommendation.  I stole this from Tony's Arms and Shoulders workout:

1. Do arm circles (little and big) for as long as you can to heat up the shoulders.
2. Reach up with the right arm and grab your elbow with the left.  Bend the right arm over and pull it to the left with the left arm.  Do this for 30 seconds. Repeat on the other side.
3. Put your right arm sraight out in front of you and then move it across your chest to the left while keeping it straight.  take your left arm under your right and grab your right shoulder with your hand, pulling your right arm in.  Do this for thirty seconds on each side.
4. Do huggers for 30 seconds.

Rinse and repeat each morning and see if this helps. ;)

Day 230: 6.8 mile run 49min

Nice cold hilly run in North Dakota. If any one tells you North Dakota is flat, tell them BS.I ran through fields and over hill and dale and am not used to 35 degree weather in late April.

The specs on the GPS say:
Min: 52:26
Dist: 6.83 mi
Avg. Pace: 7:41
Calories 1028

This is a little off the 7:17 pace from Sunday. The field and hill running slowed me a bit.

Thanks Karen and Jim for inviting a stranger in last night and giving me a comfy bed and yummy cranberry bread.Your veggie gardens and canning inspired me. I need to build my raised beds.

M1: Egg whites 150, toast 150, fruit 50
M2: Nuts 200
M3: Fish tacos 500
M4: Spinach salad 400, Butternut squash soup 200, 2 glasses of wine 200, apple 100
M5: random snacks 500

2450

I kinda pigged out today. That run left me a little hungry.

Day 229: Yoga X

In a cramped little hotel room. I have a Iphone connector that lets me play the P90X videos from my iphone to a TV.  This is nice for travel.

M1: Egg Whites70, Toast 80, Oatmeal 100, sausage patty 120
M2: Bar 180
M3: French Onion Soup 200, Chicken Salad 300, Lavash 230
M4: Raisins and Nuts 200

1300

Musings 14: "The Best of Me is Hiding Up My Slevee"

I was just listening to that John Mayer song with the lyric:  " I think the best of me is hiding up my sleeve."  That line struck a cord with me.  I feel like I am on the verge of finding out some cool stuff about who I am capable of being.  I just have no idea what that is yet.

Lately, I have received so much enjoyment from helping my friends get in shape.  That is a true ministry for me.  Every collective pound my friends loose makes me feel lighter too.

I have also started programming (iphones) again.  There is something very fulfilling about building stuff.  It has been a while and I forgot how much I need that.

I have also been organizing boy scout and Y-Guides camping adventures.  That is really fun for me.  I love camping and I think it is one of the best ways to connect with folks.

As I mentioned in another post, I am also gaining a lot from learning to cook.

I am having a blast helping my company's customers use our products to to growth their businesses.  I feel very interconnected in our industry right now and know we are doing good while doing good.

I am constantly amazed by how cool my young men are becoming.

Finally, Sheri and I are tighter than ever and I feel so blessed to be married to a girl so out of my league.

So...  Where is all of this going?  I have no idea.  However, most of it feels right right now and I will not be surprised to discover something really cool up my sleeve in the next year or two.

Stay tuned!

Day 228: Rest Day

I am traveling today, so my rest day lined up nicely.

M1: steak 200, yogurt 50, nuts 150, cracker and pb 100, grapefruit 50, broccoli 25
M2: Salad 350
M3: Beer 300, Fish and Veggies and Rice 400
M4: Nuts and popcorn 200

1825

Day 227: Insane Abs

Insane Abs is hard.  Like when I did Ab ripper the first time.

M1: Go Lean 200
M2: Nuts & Raisins 200, Apple 100
M3: 8 oz crawfish 120, 1/2 ear corn 100, 4 oysters 50, greek salad 150
M4: Sirloin 500, Broccoli 80, Beans 100

1600

Day 226: Insanity Max Plyo

With Sheri. Pretty tough after fast run yesterday.

M1: Big Shake and sausage 300
M3: grapefruit 30, taco 100, cracker pb 100, nuts 150
M4: 2beer 200
M5: salmon 100, sweet potatoes 100, veg 50, breadstick 100, rice 50
M6: popcorn 200

1480

Day 225: 7.35 Miles @ 7:17 Pace. Thanks Insanity!

Shaved 10 minutes off last weeks pace. Fastest ever. The only thing I can point to as the reason why is Insanity.

Thanks Insanity!





M1: Shake 200
M2: egg whites 35, fruit 100, pancakes 180, turkey bacon 100
M3: almonds 250
M4: Taco salad 400, cottage cheese delight 140
M5: Grapefruit 50, popcorn 100
M6: 3 drinks 300

1850

Day 224: Biceps and Back (and Ab Ripper)

I have not done this workout in months. I did good on the Biceps, but my pull ups are weaker. I was using a chair toward the end. It is amazing how you can be mostly in shape, but if you neglect one area, it still weakens.

M1: Big Shake 250
M2: 1/2 apple 50, nuts 120, bar 180
M3: Indian 500, tangerine 50, cheese 50
M4: Popcorn 100, Meatloaf 100, nuts 200, beer 100
M5: pizza 300


1200

Must Read - Sheri Sent This To Me Today

HANDBOOK 2010


Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to pray.
6. Play more games
7. Read more books than you did in 2009 .
8. Sit in silence for at least 10 minutes each day
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.

Personality:

11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake
17. Envy is a waste of time. You already have all you need..
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree...

Society:

25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything..
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life:

32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change..
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come..
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.

Day 223: Interval X with Tracy

We did Interval X at the office over lunch.  I was surprised by how well he did.  He really brought it at the end.   Super fun!


M1: Grapefruit 50, Nuts/raisins 200, Yogurt 60
M2: Meatloaf 200, Cheese 50, Pear 100
M3: Popcorn 100
M4: Progresso 160, Meatloaf Sandwich 280
M5: Nuts 100

1300

Day 222: Insanity MAX Circuit

MAX is getting easier.

M1: Omelet 270, Grapefruit 50
M2: Progresso 140, Yogurt 100, Cantaloupe 60
M3: chicken and nuts 300
M4: Popcorn 100, pear 100
M5: Turkey Meatloaf and Sweet Potatoes 400
M6: nuts turkey cheese 500

2050

Day 221: Rest

I needed a rest day. I feel great today. Looking forward to working out with Tracy tomorrow.

M1: Go Lean 200
M2: Yogurt 80, Pizza 100
M3: Progresso 140, Popcorn 100
M4: Grapefruit 30, Cheese 50, Bar 200
M5: BNS Soup 150, 4 beers 300
M6: cheese hummus crackers 400

1950

Tracy Crushes Third Week - Loosing .7# per Day!

Completed week three.  Flexibility and strength.  So far lost 14.5 lbs and inches in chest belly and thigh.  I have gained over an inch in arm.

The exercises are getting easier.  Still Kenpo is by far my favorite.  My schedule has it for Friday. I like to do Kenpo in late afternoon.  Punching and kicking is a great way to relieve the stress of a  long weekend.

The lesson I learned this week I already knew just had to be reminded.

Lesson: don't worry day to day about weight.  Look at it weekly.  Daily will drive you crazy and can de-motivate.  This week, lost most of my weight in the last 3 days.  Which meant that I was frustrated for 4 morning weigh ins. That had the potential of frustrating me to a point where I could have reverted to bad eating habits or slacked in exercise.  Fortunately fought through the week.

Lesson: even though eating better.  Make sure you're eating 5 times per day rather than 3.  I did a poorer job this week than last and impacted the loss in weight and inches this week.  It was a good week but I felt I didn't maximize my metabolism by eating on my regular schedule.

Day 220: Core Synergistics

Early with Sheri.

M1: Oatmeal 150
M2: Yogurt 80, nuts and Raisins 200
M3: Pizza Slice 100, Chicken Soup 100
M4: Tangerine 50, Popcorn 100, cheese 30
M5: bar 180
M6: 2 beer 200, Boston market 500

1700

Day 219: Yoga X

We made home made pizza again today.  Just as good.

I also made my first chicken soup.  It is good too.

M1: egg beaters 50, 1 sausage 50, fruit 50
M2: Pizza 300
M3: 2 slider patties 200, cheese 150, nuts 150
M4: Chicken Soup 150
M5: Random Snacks 300

3 small drinks 250

1650

Day 218: 7.75 Mile Run on WW With Sheri - PR 1:03

I ran my fastest lap of the lake yet. 7.75 miles in 63 minutes. That's a 8 min, 8 sec average pace. The last two miles were right at 7 minutes.

The GPS said I burned 1000 calories.

I am starting to get the marathon bug. I ran a 3:24 in my 20s. To qualify for Boston, I need a 3:15. That is really hauling, but I think I can build up to it. I will need to continue to work on my speed. I know the interval workouts are helping a ton and being lighter makes running faster all the easier.

I weighed in this morning at 197#. That is the lightest yet. I guess I was not quite finished shedding pouns yet. I would not be surprised to get to 195 or so in the next two months. I would like to be safely under 200#. There is something about being under that feels better even though it is just a few pounds.

It is also probably time to do a new DEXA scan. 34 inch jeans are loose now. I bet I am around 8-9%BF.

M1: Big shake 250
M2: Go lean 150, pear 100,
M3: chicken salad 300
M4: Indian 750
M5: apple 100, popcorn 100, nuts 100

1850

Day 217: Interval X

At hotel in little bitty space. Still got a good workout in.

M1: veggie egg white omelet 150, grape fruit 50, oatmeal 200, 1/2 yogurt 50
M2: nuts, raisins, apple 350
M3: double turkey subway 350
M4: Cobb Salad (3/4) 400, beer 200
M5: BNS Soup 150, PB Cracker 100, Grapefruit 50

2050

Day 216: P90X Arm-A-Geddon (Shoulders and Arms)

There is a cute article on working out with our pets on the Beachbody site today. http://teambeachbody.com/about/newsletters/-/nli/167#51927720

Here's a pic of our dog Shelby with Jayce down at White Rock yesterday:

Sheri and I have tried to take her running, but she is too big of a wuss. She does like to rule the neighborhood and harass the squirrels and cats.

M1: Small Shake 200, Nuts 100, Apple 50, Yogurt 60
M2: pb wasa 100, progresso 140
M3: popcorn 100, grapefruit 100
M4: taco salad 400
M5: go lean 200, bar 180

1530

Homer does P90X

Day 215: Insanity Cardio MAX

One word: relentless.  My shirt is so sweated out that if I rinse it, it will be drier.

My caffeine free experiment is still going.  I had flu like symptoms last night and woke with sweats a couple times.  I feel OK now, but we will see how things are in a few hours.

I was just watching the news and Rep. Paul Ryan from Wisconsin was talking about doing P90X each morning.  It sounds like he works out with a group of folks in DC each morning.  He said he is between 6-8% BF.  That's pretty cool.  He actually talks pretty smart too.




M1: Shake 250
M2: Bar 180, grapefruit 50
M3: Greek Salad 350
M4: nuts and crackers and PB 200
M4: spaghetti and meatballs 470

1500

Musings 13: My Caffeine - Sweetener Habit

I did an experiment today and have not had any caffeine.  I just drank water in place of the normal 2-4 cups of coffee and 1-2 coke zeros I usually have.  All day I have been lethargic and have had a light headache.

I found a bunch of web sites that say this is normal:
http://coffeefaq.com/site/node/11
http://www.wisegeek.com/what-are-symptoms-of-caffeine-withdrawal.htm

In addition to the caffeine, I know I am intaking way too much unnatural sweeteners and I keep reading about how they are bad for you and most likely are carcinogenic.  It would really suck to get everything else squared away and get cancer from sweeteners.

I feel like I have enough discipline in my eating realm that I can start dialing in my caffeine drinking.  I am going to stop with coffee for a while and limit myself to boring old water.


These articles say I will have hangover like symptoms for a 3-5 days then it should be over.

It will be interesting to see what effects this has in the near term, but I am confident that long term, all these artificial sweeteners and caffeine are dangerous.

Day 214: Yoga X

Early morning Yoga X with Sheri. Everything magically feels better now. Yoga is good medicine.

M1: Special K 100, Yogurt 60
M2: Nuts and Raisins 250
M3: WW 180, Apple 100, BNS soup 200
M4: cheese 30
M5: Walnut & Chicken Salad 350
Beer 100
M6: popcorn 100, 1/2 apple 50


1620

Kickin Fish Taco Recipe

Get the low carb, high fiber wraps. Tom thumb has 50 Calorie wraps that I love and they have something like 19 grams of fiber.

Kickin' Salsa (I made this up):
1/2 c lime juice
1/2 c copped pineapple
1/2 c copped pears
1/4 c chopped jalepenos
1/2 c copped and sauted onions and 1/2 c red bell pepper
1 small box raisins
red pepper to taste
tobasco to taste

After you saute the onions and bell peppers, put all the ingredients in a pan and cook down until salsa thickness.  Put in freezer to cool off and serve cold.

Bake cod in the oven at 350 for 30 min with lemon slices and cut into strips.  (I just use the cheap frozen cod form the grocery store.  I am sure fresh is better and more expensive.)

Boil 1 cup brown rice (I do the bag of rice because it is super easy).

Slice avacodos.

Put cod, avacado, rice, and kicking salsa on wraps and devour!

Apparently some people like a little sliced cabbage on their fish tacos.  Not Me!

I served it with corn on the cob.

Everyone loved it.

Recipe - Butternut Squash Soup

This is Sheri's favorite "cheater" snack.  I put in 20 calorie sugar free syrup at the end to make it sweet.  It is super filling and on cooler days will warm you to the core.  I think 1 cups = 100 calories.

Butter Nut Squash Soup Recipe

Tracy finishes week two!

My work buddy Tracy is sending me updates on his P90X journey.  He just finished his second week.  I think if you can make it two weeks, you can make it all the way.  Tracy is clearly focused and is seeing results.  Keep Bringing It Tracy!

Here is his update:

Ended week two.  Realized that its not just about weight loss.  Inches and muscle gain is also a consideration. 

Loss 11 pounds over my 1st two weeks and have loss 1.5 inches in chest, 1 inch in thigh, and 1/2 inch in waist. Also gained 1 inch in arms.

The exercises are getting better even after two weeks.  Just have to push myself and maintain form.  Looking forward to what I can do day 30, 60, 90!

I also learned this week that I can go out of town and maintain diet and exercise.  First two days were fairly easy however day three and four were a bit tougher because of later nights working.  I just need to plan better and always  have snacks ready.

Nice to see strength improving, inches off body, and loosing weight after only two weeks.  The last lesson is work out  with someone.  Without Sharla with me last week, I dogged ig a bit I the hotel room.

Thanks for the help and motivation.

Day 213: Needed a Break

Here is Blake crushing Insanity Plyo MAX today - This is toward the end where you have to totally turn off your brain and go into a trance.



Everything is sore from all the running and Insanity.  I just could not face a workout this morning and my arm is a bit sore from pull starting the power washer weird.  We will do Yoga tomorrow and hopefully, that will reset everything.

I am going to cycle down the calories today.

M1: Oatmeal with raisins and nuts 200
M2: Grapefruit 50, yogurt 60, raisins and nuts 180
M3: Progresso 180, apple 80, celery and PB 200
M4: left over pizza slice 100
M5: Fish Tacos 350, corn on cob 50
M6: Popcorn 100, Special K 150

1700

BTW - Pete, I just realized that I missed the Mud Run.  If you did it, post a reply about it here.

Recipe - Honey Wheat Pizza (Huge Hit)

This pizza was amazing and everyone loved it. I think the big slices are about 100 cal and the small square ones are about 70.  We let everyone pick their toppings including, turkey sausage, canadian bacon, jalapenos, pineapple, olives, artichoke, tomatoes, feta, onions, peppers, and broccoli.  We only have two pizza stones, so we did one in a baking sheet.  It was just as good though.

We just used spaghetti sauce for the tomato sauce and took it easy on the mozzarella cheese.

We used this recipe for the pizza crust: Honey Wheat Pizza Crust  The recipe even has wheat germ, but I thought is was very good and not too "wheaty".  It only too bout 15 minutes to rise.  I tripled the recipe to make three pies.  We could probably have stretched to 4 smaller ones.

I cooked the crusts without any toppings for about 15 minutes @ 400 to get them brown.  Then we added the toppings and cooked for another 8-10 min until the crust was brown.

We even made a stuffed crust on the one on the right.  This was fun to make, everyone loved it and it was super healthy.  Highly recommended.

Day 212: Max Circuit with Sheri

Introduced Max Circuit to Sheri. Holy smokes it is hard. I have to almost go into a trance to make it through without stopping.

I found out today that my bud Gene Graduated P90X a couple days ago and Natalie is already 60 days in.  Way to go guys!!  BTW - You both look great!

M1: Egg Whites, Moz Cheese, Toast, Turkey Bacon 300
M2: cracker and pb 100
M3: crab cakes 240, cantelop 100, broccoli 25
M4: nuts 100, grapefruit 50, bar 180
M5: Home made honey wheat pizza 450 (see recipes), mdg64 64
M6: Popcorn 100, nuts and raisins 150


1760

Day 211- 7.75 Mile Run with Sheri

Beautiful sunrise run around White Rock with Share bear. We smoked it with a 8:45 pace.

M1: Shake 250
M2: Nuts and Raisins 200
M3: Golden Corral (Chicken, fish, veggies, cornbread) 700
M4: Popcorn 100
M5: meatloaf sandwich 350, bns soup 150, cantelop 100
M6: Pauchigo sugar free ice cream 120

1870

Day 220: Insanity Plyo MAX

Plyo MAX is ridiculously hard too. My legs were burning like crazy. I think I need a break tomorrow. Maybe I will do yoga. That sounds nice.

M1: Shake 250, turkey sausage 100
M2: Pear 80, Nuts & Raisins 200, apple and pb 150
M3: Sweet potato 100, salmon 100, popcorn 100
M4: Crackers 120
M5: Turkey Meatloaf 200, Sweet potato 100, Cantelope 50, Yogurt and Berries 100, two bread sticks 20

M6: Popcorn 100

1670

Recipe: BBQ Turkey Meatloaf

This is one of the family's favorites. I make two pans and make meatloaf sandwiches for lunches later.

The reason I like this recipe so much is that it uses oatmeal instead of bread crumbs. I also throw in some red bell pepper and chopped carrots to add some color.

BBQ Turkey Meatloaf

YUM!!!

P.S. - Steamed asparagus, baked sweet potatoes or butternut squash soup go great with this.

Musing 12: On Cooking

In the last 6 months I have fallen in love with cooking. I like the whole process: Chopping, dicing, slicing, mixing, searing, stirring, browning, brazing, zesting, seasoning, tasting, mixing, boiling, coating, tossing, baking, broiling, simmering, and grilling.

Cooking is a very active process that requires attention and a certain degree of precision and creativity. It makes me feel good to spend an hour each day cooking breakfasts, sack lunches and dinners for myself, the boys and Sheri. My favorite is when one of the boys wants to help. Grant is my usual assistant. He has learned to chop an onion correctly, brown ground meat, mix ingredients and flip stuff. I think he gets the same satisfaction I do. I am not sure how exactly to explain the feeling other than it just feels right to cook your food.

I also enjoy grocery shopping now that I understand foods better. I pride myself in finding fresh organic veggies. I spend a lot of time comparing nutritional spec on different foods and picking the best ones. I am certainly paying a lot more than we used to for groceries, but I know that my family is generally putting the best things they can in their bodies and that will make them live longer, happier lives.

We used to go to the restaurant most nights. That whole process is frustrating for me now: Get in the car, Drive somewhere, Wait to be seated, Wait to place order, Place order, Wait for food, Eat food (wondering what bad stuff is in there), Wait for check, Pay too much for so-so food, Drive home. There is a ton of wasted time and money going out to eat and at the end of the process, you generally only get marginally better food than fast food from a nutrition stand point.

I have started doing more planning in my cooking now too. At the end of dinner, I will ask the family what they thought. Do they want that dish again? How do they rate it? It is important to me that they enjoy what they eat as well as eat nutritiously. I also ask them what they want tomorrow (from a list of pre planned choices). That gets them involved in the process and let's them feel like they have some control over their diet. I have to be careful about offering Taco night or steak. They always want those.

Lately, I have been working on presentation. Good looking food is yummy food. Small adjustments in final presentation on the plate or in the bowl can make a meal seem much more special for very little effort or cost. Arrange the cherry tomatoes in a pattern, shape the meatloaf with a nice arch at the top, Use red bell peppers to add color, cut grapefruits perfectly, Sear the meat at 45 degrees to get the cross pattern, pile your cottage cheese into a pyramid.

It is humorous to me that I now have an hour to work out and an hour to cook each day and I still feel like I have free time because I watch less TV and need less sleep. Cooking and working out are my two favorite hours every day and I was not even doing either before. In fact, what the heck was I doing?

Go cook something yummy!

Article on Mixing P90X and Insanity

Article on Mixing P90X and Insanity

Interesting that they say to follow P90X nutrition. I find the Insanity nutrition plan simpler and easier to manage.

I have really enjoyed dialing in the insanity cardio with the P90X resistance and yoga workouts. They are definitely good compliments.

Day 219: Chest, Shoulders, Tri + Ab Core +

I have not done C,S, & T in a while. It is a good all around upper body workout. I am trying to beef up the chest a bit, so this one and chest and back are my current favorites.

First time to do Ab Core +. I like Ab Ripper much better. The only P90X+ workout that I think is better than the original is the interval X.

M1: Shake 250, egg whites 50
M2: Grapefruit 50, raisins and nuts 200, yogurt 80
M3: Turkey wrap 200, progresso 160
M4: bar 180, cheese 50, popcorn 100
M5: Salmon and Asparagus and sweet potato 440


M6: Crackers and hummus 150, cottage cheese & honey 80 (Fav. Dessert)



1830

Stop Eating Fast Food!!!

Via: Online Schools

Day 218: Insanity MAX Circuit

This was my first time to do one of the Insanity Max workouts. Holy cow! Max Circuit is one of the hardest work outs I have ever done. It is relentless. I finished it, but I got light headed a few times and slowed a bit at the end. I am going to keep doing the Max ones.

M1: Big shake 300, 3 Egg Whites & Moz 130
M2: Pear 100, nuts 150
M3: Lean Cuisine 150, yogurt 80
M4: Grapefruit 50, bar 180, cheese 50
M5: Turkey Taco Salad 360, crackers and hummus 150
M6: Popcorn 100, special K 100

1900

Day 217: Rest

I decided to just start tracking my total days at this since I am not really in a round right now.

M1: Oatmeal 100
M2: Grapefruit 50, Cheese 50
M2: Weight Watchers 200, veggies 120
M3: Raisins 60, bar 180
M4: Sushi 130
M5: Spaghetti and meatballs 410
M6: Popcorn 100, nuts 100


1500

Jerry Stackhouse uses P90X to get in the "Best Shape of His Life"

http://espn.go.com/blog/truehoop/post/_/id/14482/the-best-shape-of-his-life

ID17- 6 Mile Run with Julie

M1: Egg whites, Toast, Grapefruit 200
M2: Nuts 150, Go lean 150
M3: Chili 350
M4: Bar 180, Tangerine 50, Pear 100
M5: Salmon, hummus, brchetta, moz, wine 1500

Run 6 miles with Julie.+ GU

2680

ID16 - Core Synergistics (Happy Easter)

Well. It officially looks like I am not doing Insanity per the schedule. Pretty much each day Sheri and I decide what we want to do that day following these priciples:
- Alternate resistance and cardio
- One day off per week
- One Yoga per week

M1: Egg white veggie omelet 200, fruit 100, toast 150
M2: Steak and Veggies 1000
M3: bites of cobbler And bread pudding 200

6 beers 600

2250

Tracy's Comments After His First Week

Mike,

Its hard but loved the 1st week. I believe I am in a great spot. Muscles are just soar enough to be feel but not so over worked that I can't move. Now the 1st few days I was hurting. I feel better and have more energy.

Diet has been easier to maintain than I thought. Funny in just a week moving to smaller and more frequent meals has reduced my appetite. Last night Sharla and I split a Tilapia meal at cotton patch with an order of veggies, green beans, and Black eye peas and I was stuffed.

With diet and exercise, lost 6 lbs this week lost a bit more in fat as I added muscle. Sharla has lost only 3 but has lost more fat. She was a bit discouraged until we compared her before pics and showed her she is beginning to replace fat with lean muscle.

I noticed that I am getting stronger. The Ab Ripper is getting a little easier each time- I still suck at it though. Also, flexibility is improving. Even when I was in great shape I had flexibility issues.

I liked Armageddon a lot but think my favorite is Kempo. Got into it and boom it was done. Liked the Yoga but those static poses nearly killed a fat not flexible boy.

Thanks for the motivation.

T

ID15 - Arm-A-Geddon (Shoulders and Arms)

Gonna sightsee in NY for the rest of the day and then head back to Dallas.

M1: orange 50
M2: low carb burrito 500
M3: 1/2 pizza 800, wine 100
M4: bar 180, orange 50
M5: chili 400, cheese 60

2140

ID14 - Hot Yoga in Midtown

Went to Yoga for The People in Midtown with Sheri. I highly recommend it.

http://www.yogatothepeople.com/new-york-yoga.shtml

M1: Little Italy seafood, asperagus, bread, wine 700
M2: bar 180, shake 90
M3: energy kitchen ostrich burger 271, turkey bacon 50, spinich and broccoli 100
M4: egplant moz 300, mushroom sandwich 300

6 drinks

2500

ID13 - run 7.5 mile in central park

With Sheri for 15th anniversary.

M1: egg white omelet 350
M2: cheese plate 250, 3 drinks 300
M3: Thai 800, 3 drinks 300

2000