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