Day: 284, Calories: 1600, Yoga - Hot

Log Entry

Daily Note: Heading to Austin again today.

Nutrition

1600 Calories Oatmeal 150 Yogurt 100 Cheese 50 Go lean 300 Almond 100 Subway 400 Fish taco 500

Workout

Yoga - Hot Status: Completed Black Swan Sweaty Yoga

Nice Bruce Lee Quote...

"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves. Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend." - Bruce Lee

Check this out too:

Day: 283, Calories: 2100, Insanity Max Interval Plyo

Log Entry

Daily Note: Fly home today just to turn around and go to Austin tomorrow.

Nutrition

2100 Calories Buffet 500 Salad 400 Bananna 100 Turkey wrap 500 Granola 100 Bar 180 Beans and sourkraut 300

Workout

Insanity Max Interval Plyo Status: Completed Did it poolside in the heat. What a whipping! I hit max heart rate more than once.

Bring IT! is getting close to release

I finally got most of the info site up for the Bring IT! app.  I am about a week away from release.  Just fixing some minor bugs now and testing the heck out of it.

Check out the site and tell me what you think.  Try out the contact page for feedback.

I should get to the demo video by this weekend.


http://bordeloniphone.com

If you want to be a beta tester, tell me ASAP and I will send you the app.

Day: 282, Calories: 2000, P90X Legs & Back

Log Entry

Daily Note: In Atlanta today. Standing for four hours is a total whipping.

Nutrition

2000 Calories Buffet 500 Veggies turkey cheese 300 Almonds 250 Stuffed chicken 800 Beer 100

Workout

P90X Legs & Back Status: Completed It has been a long time my friend. I forgot how beautiful you are. Sorry about leaving you for the fast running. I still love you baby.

Day: 281, Calories: 1400, P90X Shoulders & Arms

Log Entry

Daily Note: Off to Atlanta. Biceps and back if the gym has a pull up bar.

Nutrition

1400 Calories Omelet and fruit 300 Apple and nuts 400 Seafood curry and saki 700 Bar 180

Workout

P90X Shoulders & Arms Status: Completed Worked out with Krista. Her first P90X workout.

Workout

P90X Ab Ripper Status: Completed

Day: 280, Calories: 1700, P90X Core Synergistics

Log Entry

Daily Note: Back home for a day!

Nutrition

1700 Calories Wheat pancakes 300 Pork chop and veggies 400 Steak sweet potato beans 600 Apple 100 Beer 200 Fruit shortcake 100

Workout

P90X Core Synergistics Status: Completed I always love this one. The best living room workout.

Workout

Sailing Status: Completed 1 hour with the family. 20 knt winds.

Day: 279, Calories: 2350, Rest Day

Log Entry

Daily Note: Sore, sore, sore from monster run last night. Heading home tonight!!!

Nutrition

2350 Calories Eggs, ham, fruit, oatmeal, yogurt 500 Fruit wrap cheese 200 Burrito bowl 400 Nuts 850 Spaghetti 400

Workout

Rest Day Status: Completed

Day: 278, Calories: 2000, Other (Use Note Field)

Log Entry

Daily Note: Going from Cali to PA today. 7 hours in route and loose three hours. Pretty much a wasted day. Hoping to get in an eveing run and do some hill work in the cool weather when I get there.

Nutrition

2000 Calories Chicken bowl 300 Trail mix 170 Crackers and chkn salad 230 Nuts and jerky 600 Chicken parmasean 800

Workout

Other (Use Note Field) Status: Completed On the plane: 50 standard push ups 50 step back lunges 25 diamond push ups 25 deep squats

Workout

Distance Running Status: Completed 10 miles on Lake Tamarack in Meadville PA. Very hilly, but nice and cool.

Day 276 Pic

Taken right after Shoulders and Arms.  There is some progress in the last couple weeks.

Day: 277, Calories: 1800, P90X Shoulders & Arms

Log Entry

Daily Note: Home sick in Cali.

Nutrition

1800 Calories Buffet 500 Fish tacos 600 Sea bass and lettuce wraps 700

Workout

P90X Shoulders & Arms Status: Completed Did about 5 lbs more on each exercise.

Workout

P90X Ab Ripper Status: Completed

Day: 276, Calories: 2000, P90X Chest and Back

Log Entry

Daily Note: In Sacramento.

Nutrition

2000 Calories Omelet 150 Toast 100 Grapefruit 50 Salmon and veggies 400 Salad 400 Beer 700 Bar 200

Workout

P90X Chest and Back Status: Completed Hiltons typically have a pull up bar and big dumb bells. I did 45s on Heavy Pants!

OOOOPS! Deleted some posts.

I accidentally deleted about seven posts today while I was testing my new iPhone app.  I thought I was on my test account.  It looks like once you delete a post on Blogger, it is gone-baby-gone.  Oh well.  Nothing that interesting happened in the last week other than Runs, Yoga and Lifting. 

BTW - if you are checking out the blog, the new post formats are form my new iPhone app.  The app is designed to work with scheduled workouts like P90X, Insanity and Power 90.  It also works with other workouts as well.

As I get closer to release to the App store, I will start posting screen shots and I will be looking for beta testers.  If you are interested, please tell me and I will get you set up.  It works on the iPhone and iTouch.

(It won't delete your blog entries either)

Day: 275, Calories: 2100, Distance Running

Log Entry

Daily Note: Scot called out of the blue and we did a 5 mile smoke out. I was gonna take a rest day. Maybe Thursday.

Nutrition

2100 Calories Cereal 250 Yogurt 80 Soup and chicken sandwich 400 Apple 100 Nuts 340 Sport drink 50 Salad 700 Bar 180

Workout

Distance Running Status: Completed 5 miles. HOT and FAST.

Day 267: Cardio Chest and Back with Grant

Ran to and from the workout park with Grant and did 25 minutes of Chest and Back.  When we left the workout park, I asked Grant how his upper body felt and he said his lower body was jealous.  Funny dude!



M1:  Shake 250
M2: Memorial Day BBQ and Drinks 2000

2250

Day 264: Poolside Yoga in Phoenix (I taught class today!)

I led a 1.5 hour yoga class with Julie and Casey by the pool this morning. It was super fun and a nice workout. It is a little harder when you are thinking through the moves, what comes next and counting breaths. I think with some practice, I could be a decent teacher.

M1: Egg White Omelet 150, fruit and cottage cheese 150, yogurt 50, Turkey Sausage 150
M2:Cobb salad. 400
M3: cheese and nuts 350
M4: fish and veggies and onion soup 700
M5: 6 drinks 900

2800

P90X Classic, Day: 263, Calories: 1700

Daily Note:
Ran with Julie in the desert 7 mi.


Nutrition:
Calories:1700
Today I Ate:
Egg white omelet 250
Fruit and cottage cheese 200
Salad w chicken 350
Pork chop, veggie, potato 700
2 beer 200

Day: 262, Shoulders, Arms, Abs, Calories: 1950

Daily Note:
In Phoenix. Decided to do arm-a-geddon even though it is a rest day.

Nutrition:
Calories:1950
Oatmeal 150
Salad 150
Nuts 150
Apple 100
Go lean 200
Snacks 300
2 beer 250
Salad, fruit, shrimp, fish, veggies 650

Day 263: Rest Day

I am taking my standard Tuesday rest day even though I did not work out on Saturday.  I feel like I need a little recovery time.

M1: oatmeal 120
M2:

Day 262: 7.6 mi Run - Took it easy today

I figured out how to get the Garmin to do mile splits (Thanks Nick). Now my life is complete.

Tomorrow I will travel to Phoenix and should get some running in there too.

M1: Shake 180
M2: Bar 180
M3: hot Pocket 250 nuts 150
M4: chicken and green beans 500
M5: go lean 200, sliced turkey 200

1660

Day 261: chest and back and abs

M1: eggs 150
M2: bar apple go lean 420
M3: Cereal 200
M4: Taco Salad 400

1170

Day 261: camping

I am laying in the cabin with Jayce after a fun day camping. Eisenhower park on lake Texoma is excellent and the swimming is cool and clear.

I did not work out, but we swam for an hour and hiked around a bunch.

M1: eggs and sausage 300
M2: tenderloin carrots hummus 350
M3: steak salad corn 600
M4: nuts 350

1600

Day 260: Hot Yoga @ Sunstone

I really like the 60 min Fire class at Sunstone. I am super loose now.


M1: Egg Whites, veggies and fruit and toast 400
M2: Nuts 100
M3: Progresso 140, bar 180
M4: pizza 400
1220

Day 259: 9.5 mi @ 7:46 pace (Damn its getting hot!)

I finally ran with my new Garmin. The data it gathers is just amazing. Check out this summary sheet from today:


Also, if you want to geek out, check it out on the player:
http://connect.garmin.com/player/33911912

My leg finally does not hurt!!!! Yea!

I feel like I need to pig out a pit to recover. Keep the protein up.

M1: Shake 180
M2: egg white omelet 200
M3: Salmon, veggies, slice pizza 600
M4: Popcorn and Nuts 300
M5: wrap 500

1780

Day 258: Biceps and Back

M1: shake 150
M2: Grapefruit and Nuts 250
M3: Salad 300
M4: stir fry, fruit 500
M5: nuts and go lean 300

1500

Day 257: Rest

Much needed rest day

M1: Nuts 100, yogurt 50
M2: Go Lean 150
M3: Progresso, Pork chop, cheese 400
M4: apple



800

Day 256: Sunstone Wood Session #2 (Met Owner Ashley Sells)

I did my second wood session at Sunstone this morning.  I have to admit that I was not so sure about this class last week, but I think there was something subconscious that connected something good with it, so I went back this morning.  One of the owners of the studio (Ashley Sells) taught the class.  Afterward, we chatted for a bit.  She explained to me that the reason this class is so different and effective is that it is not about 100% effort.  The 20% effort moves activate the smaller muscle groups (especially the hip flexors).  This is something I keep hearing about yoga.  The balance postures and the isometric moves get to muscles that gross, max effort exercises like running and weight lifting just don't touch.  In the end analysis, those smaller muscles may be more important.

Ashley asked me a bunch of questions about how/if yoga has centered me.  I cannot say that it has been a religious thing for me yet, but it sure does calm me down.  I think spending an hour focused like that on your body engages your brain in ways that other exercises don't.  When I run, my mind wanders and I think of all of the things going on in my life.  I have actually solved a lot of external problems running, but not internal ones.  I have a feeling that as I mature in my Yoga practice, I will continue to calm down and find out more about myself.

If you are reading this, thanks for a great session and chat today Ashley!  See you next week.

M1: eggs and sausage 150
M2: Nuts and grapefruit 150
M3: Super Salad 500
M4: Bar 180
M5: Go Lean 150, fish 150, veggies 100, beans 100
M6: Popcorn 200

1500

Day 255: Chest Shoulders Tri Abs

M1: Shake 250
M2: special k 150, apple 100
M3: Nuts 200
M4: 2 Pork Chops 350, Veggies 100,
M5: Popcorn 200
M6: snacks 300

1450

Day 225: Yoga X (Birthday!)

I got a massage yesterday on my calves. The guy used all this cool equipment like lasers and chaos thumpers. I feel much better. Yoga really stretched things out this morning too.

Today is my bday and thinking back to my bday last year, this one is much better. I have given myself the gift of mental (mostly) and physical health. I cannot think of a better gift and I wish I could just give it to others, but this gift is only self bought.

M1: omelet 250, grits 100, English muffin 150
M2: Turkey chili dogs 400

900

Day 244: Insanity Max Circuit

Did MAX Circuit with Scott.  I think my calf actually loosened up.

M1: Go lean 200
M2: celery and PB 200
M3: Progresso 140, yogurt 100

640

Day 243: Chest & back, Ab Ripper

OK.  I was ignoring the fact that my calf is really bad.    I just looked in the mirror and it is totally swollen.  I guess I pushed a bit too hard and need to take a few days off.

Only Did 1/2 of Chest and Back today.



M1: Oatmeal 200
M2: 1/2 apple 50, yogurt 100
M3: meatloaf Sandwich 250, broccoli 50
M4: Almonds 100, carrots50
M5: bar 180
M6: subway 350, celery and pb 150
M7: popcorn 25, beer 100

1850

Day 242: 8.5 miles 7:29 pace

We were a little off pace today. My right calf is still bothering me like crazy. I wish it would just go away so I could dial things up.

M1: Shake 250
M2: spaghetti 150, nuts and raisins 200
M3: celery and PB 100, grapefruit 30
M4: popcorn 200
M5: Fish Soup 150, side salad 100
M6: Meatloaf 200

1480

Day 241: Rest

I love Tuesday rest day.  I have been achy lately.  I think I need more recovery/rest days if I am going to be running so hard and doing so much Insanity or I am going to wear my body down.

M1: eggs 150, grapefruit 30, yogurt 100
M2: Pistachios 150, carrots 30
M3: Progresso 140, apple 100
M4: bar 180, raisins 50
M5: chicken and Veggies 300
M6: nuts and carrots and hummus 200
M7: popcorn 170

1600

Day 241: Sunstone Yoga Wood Class

I did the Wood class at Sunstone at Skillman today.  It is a nice core workout in the heat.  I will definitely go back.

M1: bar 180, apple 100
M2: Raisins 100, Almonds 100
M3: Crab Cake 120, Progresso 140
M4: bar 180
M5: Tialpia, broccoli and sweet potato  400

1320

Bring It Rich

My old high school buddy Rich A form South Carolina is now an Xer!  He just connected with me on FB and it sound slike he had a similar epiphany like I had - time to quit messing around and get in shape!

I am very excited about catching up with Rich and following his transformation.

Stay tuned!

Day 240: Max cardio conditioning

M1: small shake 150
M2: KOC buffet 600
M3: Crab Cakes, Broccoli, Mashed Potatoes, bread stick 500
M4: Nuts and Raisins 200
M5: Popcorn 200

1650

Day 239: back, biceps, and

M1: pancake 300
M2: shake 250, nuts and raisins 200
M3: pizza 500
M4: spagetti 400, corn 50, broccoli 50, pear 150
1900

New DEXA SCAN - 10% BF! Goal Attained.

I ran a new DEXA scan today.  I am now at 10.3% overall.  That is pretty much my goal.

Some of the details are interesting.  Here is how things have progressed since December:
                    May                            December
Overall:        10.2%                        13.7%

Here are the Lean Muscle mass numbers.  I have actually lost muscle mass in the upper body and Trunk.  I gained in the lower body.  I think that is a reflection on my transition to running and insanity over P90X.  Running and Insanity require more legs and less upper body.   This makes me want to dial up the upper body a bit.   It is good to see my left leg come in line with my right.  I think that is why it does not hurt on runs anymore.  If my right arm and left arms were in an arm wrestling contest, left would be crushed.

LArm:           5205gm                     5553gm
RArm:           6148gm                     6329gm
Trunk:           33531gm                   36764gm
LLeg:            13725gm                   12699gm
RLeg:            13736gm                   13107gm



















Anyhow, I still think DEXA is the best measure of progress on weight loss.  I will probably do this again in 12 months to see the ongoing progress.

Article: Why your kids should never eat French Fries

I am on Day 238 of not setting foot in a fast food joint. However, I know my kids still eat fast food 2-3 times a week. It is hard with busy lives, but this stuff is going to kill them.  Check this article out.

http://www.bodybuilding.com/fun/depew7.htm

Day 238: Max Plyo

Insanity Max Plyo made me cry today. I really ran out of steam. I probably need to gu up more before and during the workout so I don't hit the wall.

M1: Big Shake 250
M2: Nuts and Raisins 150
M3: Turkey Wrap 300
M4: Go Lean 200
M5: Tilapia, scallops, beans, veggies 400
M6: Special K 100

4 glasses of vino 400

1800

Day 237: Upper Plus

I like the Upper Plus because it is only 40 min and it really hits everything upstairs. It breaks the 8-10 rep rule though, so I am not sure if I am building any mass. Some of the moves go on so long I have to step down in weight to keep going. It is like multiple strip sets back to back including the negative pull ups. I am certainly feeling it.

I guess it doesn't matter as long as I am working it out!

M1: Small shake 180
M2: Go Lean 200, Nuts and Raisins 200
M3: Weight Watchers 180, green beans 60
M4: Apple 100, cheese and cracker 80
M5: Bar 180, jerky 140
M6: lentil soup 200, grape leaves 200, cauliflower 100
M7: Nuts, raisins, shaved turkey, pizza slice 500

2320

Day 236: Best Run Evar! 8.5 Miles in 60 min (7:03 Avg Pace)

Scott and I just crushed White Rock. We stayed under 7 min pace most of it! My right calf was a little tweaky at the end, but no pulls. Scott wants to ramp it up and start adding miles. He thinks we can qualify for Boston this year if we push it. That sounds pretty cool to me.

M1: Big Shake 250
M2: Nuts 150
M3: Chicken, Beans, Slaw 450
M4: Bar 180, Bananna 100
M5: pizza 800

1930

Day 235: Rest

Tomorrow, Scott and I are going to do some fartlek around White Rock. Should be interesting. "Today we rest... for tomorrow we dine in hell!"

M1: grapefruit 30, yogurt 50, cheese & cracker 200
M2: Progresso 140, nuts 150
M3: Taco Salad 500, bbq 200
M4: Popcorn 230

1500

Day 234: Core Synergistics

M1: Grapefruit 30, yogurt 50, oatmeal 200
M2: Weight Watchers 180, Popcorn 100, cheese 30
M3: Apple and PB 250, go lean 200
M4: Shake 180

1230

Day 233: Max Cardio Circuit

That was hard today after the camp out.

The Zip Line at Sky Ranch has a 250# limit. Last year I weighed too much to do it. Now I am 50# under the limit and got to ride with the kids. Yea!



Here is Sheri showing how strong she has gotten in six short months:


M1: Egg and veggie omelet, fruit 300
M2: Shake 250
M3: nuts 180, go lean 200
M4: freebird 350, cracker pb 200


1480

Day 232: 4.75 Mile Run with Kent at Sky Ranch

At campout at Sky Ranch.  I made Brisket and Pork Butt so I needed to get a run in to preemtively burn off some calories.

M1: eggs, cottage cheese, fruit, sausage 500
M2: burger patty, salad, bananna, apple 500
M3: Brisket, Beans, Misc 1000
2 beer 200

2200

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

This is not on the P90X Program

ID12 - Rest Day (Not Really Following the Insanity Schedule)

I am doing a pitiful Job following the Insanity schedule. I think what I have discovered is I like the short and intense Insanity workouts, but not every day. I was really missing some of the P90X workouts as well as Yoga and running. So, I guess I am going to use insanity for my cardio days, but will keep mixing in resistance, running and Yoga as well. Maybe this is my steady state plan. Who knows... I am just figuring this out as I go.

Sheri and I will be in New York the next couple days. I plan to get in a long run in Central Park as well a Yoga in a studio somewhere.

M1: Yogurt 80, Apple 100
M2: salmon salad 250, onion soup 300
M3:bar 180
M4: Go Lean 250, raisins 130, nuts 200, tangerine 50
M5: cosi salad and soup 270

1910

Musing 11: 20 Friends Doing P90X

I have had so many people tell me they are doing P90X now.  Some have finished their first round and have gotten other people doing it now too.  That is amazing to me.

Some are doing it because they saw what it did for me and others are just into BRINGING IT!  Anyhow, I thought it would be fun to track everyone I know that is doing it.

- Sheri - My gorgeous wife.  Finished her first round down about 25 pounds.  Still bringing it with P90X and Insanity.
- Mom - Has been doing Power 90 and is eating great.  She is definitely on a life changing journey.
- Deborah - Friend of Mom that is ready to get in shape.
- Rebecca (my sis) and Jessica - Have been bringing it off and on for 5 months now!
- Ken - Very cool dude that has just finished his first round.  I think he lost 30+ pounds and is still bringing it!
- Tracy & Sharla - Good work buddy and his wife.  Starting about where I did.  Goals are weight loss and to get in great shape.
- John and Michelle - Dear friends of mine.  I really look up to these two as pillars of the community and feel good that I could introduce them to this one little thing.
- Amy and Matt - These two are already skinny and pretty fit, but they wanted to take it to the next level and with three kids, an at home program like P90X was a great fit for them.
- Gene - Finishing up his first round.  A lot of days he will double up and hit the stair climber getting ready for Philmont.  Gene has 2-3 work buddies doing P90X now too.  I love that!
- Joel - Just starting next week.  Can't wait to hear how he likes it.
- Shannon - Old high school buddy.  Saw the results on Facebook and started P90X with her husband!
- Scott - Saw Ken and my results and has decided to bring it.  We did a kick off work out last week.
- Mary Ann - Just getting started.  I hope her husband does it too.
- Pete - Pete and I keep each other motivated.  He does not do P90X, but works out like he is and we run a lot.  I had to put him on this list.
- Rochelle - Sheri's sister
- Michael Deck - B-2 Boozer from my old corps days at A&M.


Are you ready to get ripped?

ID11 - P90X Chest & Back

I have not done this one in a long time. The second pass was hard. I can only do about 3/4 of the pull ups I could at my peak. It is amazing how fast you back off when you do not do certain workouts.

M1: Shake 250, 3 small pancakes 150, 2 slices turkey bacon 100
M2: Rice, Chicken, Scallops, salad 400
M3: Progresso 150
M4: Chili 350, broccoli 100
M5: Pizza Slice 400

1900

ID10 - Insanity Cardio Circuit

M1: Shake 250
M2: Go Lean 100, Yogurt 60
M3: Turkey Meatloaf Sandwich 300
M4: Butternut Squash Soup 210, Cheese 50
M5: Bar 180, Nuts 150, Pear 100 (I forgot how much I like fresh pears)
M6: go lean 100, nuts 100
M7: Fat Daddy's Chicken Salad 500

2 beer 200

2300

ID9 - Intro My Friend Scott to P90X - Core Synergistics

My friend Scott came over to get a crash course on P90X. We did Core Synergistics.

I think the first week of P90X should easy you in. The first two days are two of the hardest workouts - Checst and Back and Plyo.

This would be the perfect first week:
- Core Synergistics
- Arms and Shoulders
- Kenpo
- Plyo
- Yoga
- Legs and Back

Then go into the normal classic schedule. That way, you will not scare people off with the really hard stuff first off.

M1: shake 200
M2: Jason's deli salad bar 600
M3: Beef Jerky 250, tangerine 50, nuts 100
M4: bar 180
M5: Turkey Meatloaf 300, Sweet Potato 100, Asparagus 50
M6: Popcorn 100

1930