Day: 3, Calories: 0, P90X Shoulders & Arms

Log Entry

Daily Note: test

Nutrition

0 Calories

Workout

P90X Shoulders & Arms Status: Not Complete

Workout

P90X Ab Ripper Status: Not Complete

Day: 287, Calories: 1600, Yoga - Vinyasa

Log Entry

Daily Note: Saw ATeam last night. I love it when a plan comes together. Blake and I will try Uptown yoga today.

Nutrition

1600 Calories 1/2 omelet toast 200 Trail mix 400 Wheat pizza 800 Nuts 300

Workout

Yoga - Vinyasa Status: Completed Tried out uptown yoga in Lakewood. Blake and I liked it. Some challenging poses.

Day: 286, Calories: 2350, Distance Running

Log Entry

Daily Note: Back home finally.

Nutrition

2350 Calories Shake 200 Nuts 200 Yogurt 100 Cheese 50 Healthy Choice 300 Apple 100 Go lean. 200 Hummas 100 Pb 150 Mexican 1000 Cereal 150

Workout

Distance Running Status: Completed 10.6 miles. 1:22

MUDA

Muda (無駄) is a traditional Japanese term for an activity that is wasteful and doesn't add value or is unproductive.

This is a  really cool concept to me.  When I reflect on my days and really challenge myself, it is amazing to me how much of my life is waste.  Here are some examples from the last two days:
- Watching Kieth Olberman rant on and on about the oil spill
- Un-optimized travel where I am stuck in airports or overnight in hotels needlessly
- Not following up on things immediately and then not getting to them until days later
- Letting conference calls drag on without clear resolution or action items

I think the most "un-MUDA" activity you can do is to spend time evaluating MUDA.  What if you spend 20 minutes each day eliminating waste and then get 2-3 hours a day back in efficiency.  That is a huge payback. 

I am going to start looking at my time more seriously and see what happens when I make MUDA elimination a priority each day.  I will report back in a couple weeks.

Day: 285, Calories: 2200, Rest Day

Log Entry

Daily Note: Still in Austin. Slept in after a late night. Feel great today. Nothing hurts for once. Big early run tomorrow morning with Scott.

Nutrition

2200 Calories Omelet and grapefruit 250 Trail mix 250 Pork chop salad 300 Nuts and sub 800 Beans crackers pb 600

Workout

Rest Day Status: Completed

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