Tuesday, July 29, 2008

BodyBugg Overview

So I got my BodyBugg a couple weeks ago. I've been wearing it fairly routinely, but didn't really journal my food that well while I was traveling.

The reason we decided to take the plunge and purchase it was because 1) it was on sales for $199 from $299, and 2) we thought it would help get a more accurate picture of what I was actually consuming and burning. We figure my weight loss stalls because the significantly large deficit creates that ol' "starvation" mode. This tool will help, as best we can given my altered plumbing, to close the gap but still allow me to remain highly active and "fuel" for training more appropriately.

So the idea is, you wear this band that looks similar to an mp3 player on your arm all day. It calculates the calories you actually burn (it's supposed to be fairly accurate). Concurrently, you journal you food. No big deal to me since I do it anyway -- I just had to learn to do it throuhg Apex's website. Apex makes/markets the BodyBugg for 24 Hour Fitness.

The cool thing is that once you create a baseline wearing the band, if you don't want to wear it 24/7. Say you have a special occasion and don't want to wear the band for the 6 hours you're at your cousin's wedding. When you go to upload your data for the day, the application will say "there's no data for this day". "Were you inactive or was your activity level the same as..." and you choose a day for which you do have data for. Most days at work for me are the same, so I really could just get away with wearing it once I leave the office. Right now I'm looking to be as accurate as possible.

Anyway, you journal your food and at the end of the day you upload the calories burned from your BodyBugg arm band to the myapex website. I was impressed at how smoothly it installed and it uploads. Keeps better synchronization than any Blackberry or Palm I've supported! LOL

Once the data is uploaded, you get the following on your "My Results" Page:

A 24 trainer, or one of Apex's coaches can login and set appropriate targets. My trainer and I haven't set any targets yet, but probably will today.

This is the uploaded activity data from the time I get up at 4:30am. You can see where I worked out between 5:00 pm and 6:00 pm.

This is my food journal for yesteray. It's a pretty smooth app. I don't miss FitDay, Daily Plate or SparkPeople. It does cache the most popular entries you make, by meal.

This is a total nutritional breakdown.

I believe 24 is still running a special for $199. I think it's a pretty cool tool.

Title Space for Rent. :)

So... for the 'Only if I had followed-through on that!" list:

Cart Wash Puts An End To Dirt At Maryland Market
Listen Now
[3 min 54 sec]

I swear I had this idea once! :)

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Yesterday I was back at work and played catch-up most of the day. It's nice to get away from work, even if it's for training, but having to play catch-up is a pain. To top it off, I had to spend 3 hours at the courthouse resolving a well-deserved speeding ticket. :(

Now you have a clue as to what I'll be spending my lunch hours doing ( http://www.getdefensive.com/ ) Ugh... Like I said, "well-deserved."

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

For the "What the heck is she doing now?" list...

Went to the gym yesterday, no lifting (imagaine that!), but did 50 minutes of cardio. "Wogged" a mile, then did intervals for 2.25 miles for a total of 3.25 miles and 951 calories burned.

From now on, no less than 3.1 miles at a cardio session, if I'm serious about running that LiveSTRONG 5K at the end of October.

Oh, and I am looking at doing the the Benbrook Tri on October 5th with the other 2/3's of the orignal Team TriDiva (est. 2002).

Tomorrow's plan will include the pool.

Monday, July 28, 2008

Randy Pausch - The Last Lecture

This morning I was listening to XM. It was a great interview with Dr. Oz and Randy Pausch. I guess I've been under a rock the last week or so, and therefore didn't realize Dr. Pausch passed on. If you haven't seen the "Last Lecture", take the 10 minutes to view it. It is as inspiring as it is enriching. Pausch really puts life into perspective. You can find the video at the bottom of this link.

The following reference is from NPR.org

'Last Lecture' Professor Randy Pausch Dies
by Alex Chadwick and Alex Cohen

Listen Now [1 min 47 sec] add to playlist

Day to Day, July 25, 2008 · Carnegie Mellon professor Randy Pausch's last lecture made him famous worldwide when it was put online. A published version of that lecture became a best-selling book. Pausch died Thursday night after a long battle with pancreatic cancer.


Remembering Randy Pausch's Last Lecture
by Lynn Neary
Listen Now

Randy Pausch was, by all accounts, a happy man: attractive, charismatic and blessed with a good marriage and three kids. At Carnegie Mellon, he was a popular computer science professor known for developing courses that drew students from the arts, computer science and engineering. So when Pausch was asked to give a talk for a lecture series called "journeys," no one was surprised that it was standing-room only.

The idea behind the series was for professors to speak to their students as if it were their last lecture. Except in Pausch's case, it really was. He began by showing the audience scans of his liver tumors and explaining his grim diagnosis.

"That is what it is, we can't change it, and we just have to decide how we are going to respond to it," he said. "We cannot change the cards we are dealt, just how we play the hand. If I don't seem as depressed or morose as I should be ... sorry to disappoint you!"

Pausch went on to say he wasn't going to talk about his cancer. Instead, he wanted to celebrate his life and the lessons he had learned while growing up.

"You left that lecture hall just wanting to share this with everybody in the world," says Peter Lee, head of the university's computer science department, who was in the audience that night.

Wall Street Journal reporter Jeffrey Zaslow was also in the audience. He wrote a piece about the lecture and posted a video of it in on the newspaper's Web site.

"That spread so fast, with people saying they were so touched," says Zaslow. "I knew he was going to move the world."

Eventually, Zaslow collaborated with Pausch on the book The Last Lecture. None of the lessons in the book is startlingly new, but Pausch had a way of taking a cliché — like "running into a brick wall" — and imbuing it with new life:

"The brick walls are there for a reason. Right? The brick walls are not there to keep us out, the brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don't want it badly enough," he said in his lecture.

In the end, Zaslow says Pausch's ability to embrace life even as he faced death was a lesson in itself:

"He lived with such bravado and such love of everybody in his life … but he also showed … that when our time comes, we should have a little bit of Randy inside of us."

Sunday, July 27, 2008

It Hurts to Watch

So last week, while I was away, I went to see "Mama Mia" with a my BFF Beth. I knew I'd never get Darren to a movie (we just never have time) let alone to a musical of any sort.

So when it it opens and I see Meryl Streep singing, it's kinda weird, since I just used to seeing her act. In short order I got used to seeing/hearing her sing, and she's not awful. The movie was pretty funny, entertaining and definitely worth the movie ticket fee on the entertainment scale. I had never seen the Broadway show, so I had no idea what to expect.

The one thing that freaked my freak though was Pierce Brosnan singing. He was't horrible, but as a viewer I was as uncomfortable watching him sing as I was watching Richard Gere tap dance in Chicago! Maybe it was just the contrast between of his 007 character and the Mama Mia hearthrob, nonetheless uncomfortable to watch.

The music was great a great "throwback" for me. I had no idea ABBA was responsible for Shake your Groove thing!

Saturday, July 26, 2008

Make Your Own Blend of Protein!

I guess protein is going the way of Starbucks; order your own blend, just the way you want it.

May I have a triple Whey Protein Isolate, fuctose and flax, extra hot please?

Check it out and use the slider bars to add the type of protein you want. The nutritional content on the right adjusts to reflect the content you chose.


Tuesday, July 22, 2008

In The Big D

Just a quick update. I'm in Dallas for some training, but also get the opportunity to visit with some friends. That's always good. :)

Training has been tough, but interesting. I'm learning a thing or two... I think. LOL

On Monday I got to spin with C & C (Coco and Chesty). It was great to see them after so long. The spin class was great too.

Not much meat to this post other than training and working out. Headed to the gym today and lifted; lost track of time and didn't make it "home" until almost 8.

It's been a few years since I lived here in Dallas. I can't believe how much construction there is! It's just insane how nothing looks the same. I can't remember any of my alternate travel routes, so it's costing nearly $10 a day in tolls to go 39 miles! Waaaah! I miss my toll tag!!

That's it for now... see? No meat.

Saturday, July 19, 2008

"Click" and You're in Heaven!

Okay, got my Click protein yesterday. It is fantastic! Beth Melting Mama and Shelly EggFace turned me on to it.

Since I'm a "fourbucks" drinking fool, I knew I would like this. Espresso and mocha? No brainer!!

What was the first thing I did? Made some Protein Ice Cream, of course. :) It seems to be the thing to do these days. And yes, it's still Shelly's fault! No matter though, It was delicious!

Here's what I used: 4 C. soy milk, 4 scoops of protein, 1/2 C. Splenda (the one that measures like sugar) in an old-school ice cream maker. Next time I'll stop the ice cream maker before the machine stops, it was a little too firm. This is great for my coffee ice cream fix, when needed!

As for today I made my "healthy" version of the new Starbucks Banana Chocolate Vivano using the protein, ice, soy milk and a banana - Yum! I always like how smoothies come out with a banana.

Not So Bad

Okay, it was not nearly as bad as I thought, or expected, it to be. The whole mammogram experience was fine. No worse than having a HIDAscan for my Gallbladder.

The imaging was digital, so I saw it right on the spot; very cool. Of course the tech cannot diagnose, but she said I have good tissue that doesn't allow for things to hide easily. :) I can remember pre-op my OBGYN used to have to check my breasts over and over again because they were so fiberous. Now, defalted, it is much easier to smoosh them. LOL

I'm pretty confident the scans are "clean" -- in fact, I'd say my breasts are fairily photogenic. LOL

Friday, July 18, 2008

Right of Passage

I'm a little nervous. I know I shouldn't be, but nonetheless I am.

I *get* to go for my first mammogram tomorrow. Just one of the many things we *get* to do as we get older. Oiy.

I am reminded of something I did a few years ago called "Sing for the Cure". It was an amazing experience. I had the honor of singing (and recording the CD) with the Turtle Creek Chorale and The Women's Chorus of Dallas and presented the premier of "Sing for the Cure, in conjunction with the Susan G. Komen organization.

The lyrics for each piece were derived from interviews with Breast Cancer survivors, their families and friends. The stories run the gamut from sad, to satirical to comical. Composers were commissioned to write music for each of the stories. Dr. Maya Angelou narrated the stories before and between each of the musical pieces. It was something that I will never forget.

If you know someone going through a Breast Cancer diagnosis, surviving with Breast Cancer or are just family or friends of someone who is fighting, this CD is amazing. I highly recommend d giving it as a gift.... and not just cause I'm singing on it either! This CD has a song on it for everyone touched by a loved one's diagnosis.

The track, "Who Will Curl My Daughter's Hair" has a whole new meaning to me now. That's all I've been thinking about since I made this appointment.

CD Tracks

Disc: 1
1. Prelude For The Uncommon Woman - Metropolitan Symphony Orchestra
2. The Community's Voice - Dr. Maya Angelou
3. Who Will Speak? -
4. Facing Diagnosis - Dr. Maya Angelou
5. Borrowed Time -
6. The Partner's Voice - Dr. Maya Angelou
7. The Promise Lives On -
8. Taking Control - Dr. Maya Angelou
9. Livin' Out Loud Blues -
10. The Child's Voice - Dr. Maya Angelou

Disc: 2
1. The Sister's Voice - Dr. Maya Angelou
2. Girl In The Mirror -
3. The Mother's Voice - Dr. Maya Angelou
4. Who Will Curl My Daughter's Hair -
5. Pursuing A Cure - Dr. Maya Angelou
6. Groundless Ground -
7. Proclaiming Hope - Dr. Maya Angelou
8. One Voice: I Will Not Be Silent -
9. Testimonial - Dr. Maya Angelou
10. Come To Me, Mother -

Thursday, July 17, 2008

Will They Ever Learn?

Okay, if you touch the stove and it's hot and you burn yourself, do you touch the hot stove again???

If you know the Tour de France organizations have bloodhounds on a doping hunt, do you dope-up?

Where is the valor in winning this way? I just don't get why accomplished cyclists would go to this extent for bad press? Or is it just bad press is good press?

It should be noted that my boys in blue are still clean; Team Columbia. They're "here for the sport, not the politics." As Cavendish said. And that's why I like them!


NARBONNE, France July 17, 2008, 11:20 am ET · Mark Cavendish of Britain has won the 12th stage of the Tour de France. His victory came hours after the race was thrown into chaos with a third doping bust.

Italian rider Riccardo Ricco was detained by police before Thursday's stage. He is the third person to test positive for the performance enhancer EPO. Ricco's Saunier-Duval team withdrew from the Tour and suspended all its activities.

Cavendish has won three stages in this race. He led a group sprint to the finish in the 105-mile ride through rolling hills and plains.

Wednesday, July 16, 2008

Tuesday Training Session: A Personal Best!

I am just a little excited... No, I'm very excited... and a little proud. Well, maybe a lot proud. Maybe I am tootin' my own horn... maybe I am doing a happy dance. :)

You are reading a post written by the woman who holds the female leg press record at her gym! 1 clean rep of 820 lbs. Whoohooo! That would be a personal record for me!!

That said, I have no idea how that compares in the real world, but for now, right here in my little part of Houston, I'm pleased. See, part of my challenge with having the RNY was maintaining muscle mass. This is proof (at least to me) I am beating the odds and doing something right!

Leg Press
20 x 140 lbs.
20 x 230 lbs.
18 x 320 lbs.
15 x 410 lbs.
8 x 590 lbs.
6 x 680 lbs.
3 x 770 lbs.
1 x 820 lbs. <---- PR!!

Did you think the fun would end there? No time to party when there are squats to be done!

Barbell Squats - ATG! (Azz to ground, cause Jesus hates half squats)
20 x 45 lbs.
15 x 65 lbs.
14 x 75 lbs.
10 x 85 lbs.
15 x 45 lbs.
15 x 0 lbs.

Elapsed Time: 58 minutes
Calories burned: 891

Gotta get the Cassinator in the tubby. Will be back later to share about my new BodyBugg!

Monday, July 14, 2008

Monday Workout

Today's workout was pretty good, only comment being that I wish I had some more confidence with the bench press to do press more weight on my own. Grrrr! I know I could have done more, but was worried about getting stuck in the bottom part of the motion. The idea of the bar resting on my chest was not pleasant. There are supposed to be trainers around to ask for a spot, but of course no one appeared available. Here's what went on today:

Incline DB Press
*Need to start with more
12 x 17.5 lbs.
12 x 20 lbs.
14 x 25 lbs.

Incline DB Fly
12 x 17.5 lbs.
6 x 20 lbs.; 4 x 17.5 lbs.
7 x 20 lbs.; 3 x 17.5 lbs.

Flat Bench DB Bench Press
12 x 20 lbs.
10 x 25 lbs.
10 x 25 lbs.

***killin' time for the decline bench***

Hammer Strength Iso Lat Row
12 x 70 lbs.
10 x 90 lbs.
10 x 120 lbs.

*** Ah! Decline Available!***

Decline DB Bench Press
12 x 20 lbs.
10 x 25 lbs.
10 x 25 lbs.

Barbell Bench Press
15 x 45 lbs.
12 x 65 lbs.
1 x 95 (felt like I was going to get stuck at the bottom and racked it)
12 x 75 lbs. (felt like a loser for not stickin' with the 95)

"Dang it! Can't leave without trying 95 again!"

"It's all in my head... It's all in my head... it's all in my head..."

7 x 95 lbs. Oh yeah! I can go home now :)

Cardio: 20 minutes of intervals
Elapsed time: 1:21
Calories burned: 1,039

Sunday, July 13, 2008

Blame it on EggFace :)

Blame it on EggFace that the WLS community is hooked on creating delightful new protein ice cream flavors! Yes, it's her fault. :)

Today I experimented with Frozen Yogurt.

Chocolate, Chocolate Chip Mint Frozen Yogurt
2 Cups Fage Total 0% Yogurt
4 Cups Chocolate Soy Milk (I use Soy Slender)
4 T. Unsweetened Cocoa
1/2 Tsp. Peppermint Extract
1/2 Cup Mini Chocolate Morsels
2 Scoops of Labrada V90 Vanilla Protein

I mixed all the ingredients together with my Cuisinart hand-held mixer and tossed it in our ice cream maker. I tasted it as soft-serve, but I like it set in the freezer for a while.

If you haven't tried the Fage Greek Yogurt, it's awesome. Low in natural sugars and high in protein, it comes in 0%, 2% and Full Fat. All of them are great. The 0% tastes like its fat filled. I mix it with my "blueberry compote" (fresh blueberries, a couple tablespoons of OJ, a touch of Vanilla and splenda or Stevia simmered until thick) with the yogurt and it is fantastick.

Hmmmm. Blueberry frozen Yogurt.

Holla out to my TriDiva friends for finishing their first solo triathlons in Chicagoland today! I'm so proud of all of you!

Saturday, July 12, 2008

Ding, Ding, Ding - Round 1!

In spite of the fact that I'm not very good at it, I love boxing for an alternative to cardio and circuit training. I don't know all of the technical jargon *yet) but we threw a couple different punch sequences, drills, and kicks in my training session on Friday afternoon.

Okay. Truth be told, I could have done without the drills, but they are a necessary evil.

The punch sequences can be a real challenge for me. Right, left, right should be so easy! It was hilarious when I'd get something so easy, flat-out wrong. I mean, come on, I have some level of coordination after playing sports all these years right?

Occasionally I would accidentally fake my trainer out. Not intentionally, but again, funny when I would. He has pads on his hands and he makes sure he meets my punches (and that they don't meet him). LOL

Traveling Squats w/medicine ball
2 sets of 40

Traveling lunges w/medicine ball
2 sets of 40

Squat Thrusts
2 sets of 25

Step cross-overs
(4 risers with a step across the top and you jump back and forth)
2 sets of 30

Elapsed time: 55 minutes
Total Calories: 730

The squat thrusts and step cross-overs got my hear-rate up to over 170; it is as if I'm climbing hills in Austin! Good times!

A good workout and I'm feeling more decompressed after a long and frustrating week.

Thursday, July 10, 2008

Thursday Workout

Went with back and arms today

Lat Pull Down
12 x 50 lbs.
12 x 70 lbs.
10 x 90 lbs.

Seated Cable Row
12 x 60 lbs.
12 x 60 lbs.
10 x 80 lbs.

Bent-over Barbell Rows (This was a first)
12 x 50 lbs.
12 x 50 lbs.
10 x 70 lbs.

Preacher Curls
12 x 30 lbs.
12 x 30 lbs.
10 x 40 lbs.

Dumbbell Bicep Curls (tough after the PC's!)
12 x 15 lbs.
10 x 15 lbs; 2 X 12. 5
7x 17.5lbs. ; 2 x 15 lb.s; 1 x 12.5

Tricep Dumbbell Extensions
12 x 17.5 lbs.
12 x 17.5 lbs.
10 x 20 lbs.

Skull Crushers
12 x 20 lbs.
12 x 30 lbs
10 x 40 lbs.

Hyper-extensions (another new one for me)
15, no weight
12 w/ 25 lbs.
10 w/w5 lbs.

Leg Raises on bench 3 sets 20
Oblique crunches 2 sets 20
Crunch and hold 3 sets 20

Calories burned: 801
Total Time 1:21

Cluck, cluck, cluck... off to eat my chicken and broccoli. :)

Wednesday Workout

Short on time and had to make-up for missing yesterday. Got in Shoulders AND Legs.

Dumbbell Shoulder Press
12 x 15 lbs.
12 x 15 lbs.
10 x 17.5 lbs.

Dumbbell Side Raises
12 x 12.5 lbs.
12 x 12.5 lbs.
7 x 15; 3 x 12.5

Dumbbell Front Raises
12 x 12.5
12 x 12.5
10 x 15

Leg Extensions
12 x 70 lb.s
12 x 70 lbs.
10 x 90 lbs.

Stiff Legged Dead Lifts
12 x 80 lbs.
12 x 80 lbs.
10 x 90 lbs. *Personal Record

Leg Pess
2 12 x 8 plates (455 lbs.)
1 10 x 10 plates (545 lbs.)

Leg Curl
12 x 70 lbs.
12 x 70 lbs.
7 x 85 lbs.; 3 x 75 lbs.

51 minutes
691 Calories

No Cardio today. Boooo-hisss :(

Tuesday, July 08, 2008

More on George... and not *W*

Friends know friends, and Courtney must know how much I *heart* Big George; thanks for the tip! Not sure how this tidbit passed me up!

US Olympic Cycling Team
by Sandy Mitchell on July 4th, 2008

The United States Olympic cycling team will be led by racer, George Hincapie, a veteran of four Olympic Games. He will be the first US racer to compete in five Olympics.
Hincapie is joined by two-time Olympians Jason McCartney and Christian Vande Velde as well as David Zabriskie and Levi Leipheimer, who finished third in last year’s “Tour de France.”

Geroge is my boy! :)

Olympic Cycling Team USA

Official USA Cycling Website

Road to Bejing

Monday, July 07, 2008

And They're Off!

The Tour de France started this past Saturday. No prologue -- it's said that that historically the prologue was used to preview the riders.... mainly French riders. And since there aren't many good French riders to speak of, they just did away with the entire prologue. Seems that's the way the TdF organizations solve everything. They don't like it; make it go away. Eh, fine with me; makes it a tighter race and will result in a more accurate winner.

No time bonuses either for the first two stages (also something that will create a tighter race). I don't proclaim to know all that is the TdF, but this is my understanding at the moment.

The whole doping scandal is still going on in the sport, however teams are coming around with testing programs that ensure compliance by all athletes. It still baffles me though, that with the gifts of talent all these athletes have, why augment with drugs? That is really more of rhetorical question since I can think of a million answers, but still it speaks of their core values.

Take Landis. At first I wasn't sure about his innocence. I mean, he was so vehemently fighting to appeal that I just felt, "why would he go through all that if he wasn't innocent?" "Maybe the French lab tests were tampered?" Court rulings decided that regardless of the lab mishaps, none of that changes the fact that he had elevated testosterone in body. If you saw the 2006 TdF, he was like a machine taking back all but 30 seconds of the 8 minutes lost to Perrerio.

If he did dope. He's lying about it, disrespecting the sport and all the fans that supported this American rider. Even after his appeal was denied, he's still examining his legal recourse.

I know that doping is doping, but then you see 5 time gold medal winner Marion Jones. In spite of lying for 7 years, she finally comes clean about doping. Admits that she was enhanced. Loses her titles and takes the hit with prison time! To me, she stumbled, but at least she didn't throw her values down the tube for eternity. She'll always remember, but eventually she will sleep more soundly at night.

Anyway, back to the TdF. I have to root for the the American teams, High Road finally got a title sponsor in Columbia Sportswear, and that's where my Big George Hincapie sits. I hop he has a great season. Incidentally it's his 13th TdF! Hard to believe anyone lasts that long in the TdF -- someone must like him. :) And what's not to like? He's a true team player and I love that about him.

The other American team, Slipstream, got their title sponsorship from Garmin (the GPS folks -- so at least the team will find their way through France). So they are team Garmin Chipolte. I'll root for them too, but they don't have my Big George. :)

My "Inner-Fish" May Still Have a Chance!

Torres, 41, Sets Records At Olympic Swim Trials

Listen Now [4 min 18 sec] add to playlist

Morning Edition, July 7, 2008 · The U.S. swimming trials were held in Ohama, Neb., to decide who would make the Olympic team. Co-host Steve Inskeep talks with USA Today columnist Christine Brennan to find out about who made the team and the records set by 41-year-old Dara Torres, the oldest American swimmer to ever make the Olympic team.

Sunday, July 06, 2008


Sunday's workout was good. Nice to go to the gym with so few people there! I suppose everyone was recovering from a weekend full of food, fun and fruvality. :)

Incline DB Press
12 x 15 lbs.
12 x 17.5 lbs.
10 x 20 lbs.

Incline DB Fly
12 x 15 lbs.
10 x 17.5 lbs.
10 x 17.5 lbs.

Flat Bench DB Chest Press
12 x 17.5 lbs.
10 x 20 lbs.
10 x 20 lbs.

Decline DB Bench Press
12 x 17.5 lbs.
10 x 20 lbs.
10 x 20 lbs.

Crunches - 3 sets of 25
Leg raises on bench 3 sets of 15
Oblique Crunches 3 sets of 15

Cardio - Treadmill
40 minutes
Ran a full mile at 5 mph; I'm not a runner, so this is a personal best!
Did intervals remainder of time.

Elapsed Time 1.15
Total Calories 1,071

Saturday, July 05, 2008

Saturday Workout

My trainer was at the gym with someone else this morning. After he was done, he stopped by to say hi and made me chuckle when he said, kiddingly, of course, "I'm disheartened to see you having so much fun without me!" I told him, "I can't afford you all the time; gotta learn to do it on my own." I know that was his way of saying he was payin' attention and I was doing good. LOL

He also told me that another trainer, who I call RoboCop because he never smiles (Although my trainer says he does), is competing in some bodybuilding qualifier today, and that if he wins his class, he'll get a pro card. Pretty big deal. My Trainer and RoboCop are good friens, so I could tell he was proud for for him. So keep good vibes for our RoboCop.
Anyway... here's my workout detail for today.

Barbell Bicep Curl
12 x 30 lbs.
2 sets 10 x 40 lbs.

Hammer Curls
12 x 15 lbs.
2 sets 10 x 17.5 lbs.

Barbell Preacher Curls
(first time to use the bench; always used the Cybex machine)
12 x 20 lbs.
12 x 30 lbs.
10 x 40 lbs.

Barbell Skull Crushers
(first with BB)
12 x 20 lbs.
2 set 10 x 30 lbs.

Dumbbell Tricep Extension
12 x 15 lbs.
2 sets 10 x 17.5 lbs.

Tricep Rope Push Downs
12 x 20 lbs.
2 sets 10 x 30 lbs.

Oblique Crunches
3 sets of 25

Leg Raises on Bench
3 Sets: 25, 20 and 18

20 minutes of Intervals

1:18 Elapsed time
1183 Calories burned
2:1:1 Recovery Drink after

Wednesday, July 02, 2008

Tuesday Workout

Bench Press
20 x 45 lbs.
15 x 75 lbs.
6 x 105 lbs.
3 x 125 lbs.

Trainer says, "let's try for 1 clean rep of 135 lbs. If you do it, we're gonna add a little and break a record today.

"I say, "Let's go for it."

1 x 135 lbs. attemped - failed, stuck in lower half of movement

He says, "Wanna try again?" (silly boy!)
I say, "Well, what do you think?"

Waited 90 seconds....

1 x 135 lbs. Failed again. Stuck hovering in the same place.


Step-up w/bicep curl
3 sets of 15 with 12.5 lb. dumbbells

Alt'd with...

Leg Lifts2 sets 20


Lat Pull Down
3 sets x 60 lbs.

Alt'd with

Traveling Lunges
3 sets of 20

Fresh Tuna Tacos

These are seriously good and seriously easy.


1/3 C. sour cream
1/4 C. chopped red onion
3 T. chopped cilantro
1 t. minced canned chipotle chilies
8 oz. Ahi or Big Eye tuna steak, cut into 3/4-inch pieces
2 T. taco seasoning mix
1 T. vegetable oil (I used EVOO)
4 Low-carb La Tortilla Factory Tortillas

Mix first 4 ingredients, plus 1 TBS of taco seasoning in small bowl.

Place tuna in medium bowl; sprinkle with 1 TBS. of taco seasoning.

Heat oil in heavy medium skillet over medium-high heat. Add tuna; sauté to desired doneness, about 3 minutes for medium. Reduce heat to medium-low.

Stir in sour cream mixture. Cook just until heated through, stirring frequently, about 2 minutes (do not boil). Heat tortillas; fill with tuna mixture.

*Chipotle chilies canned in a spicy tomato sauce, sometimes called adobo, are available at Latin American markets, specialty foods stores and some supermarkets.

Some tips we have learned after making these a couple of times:
  • Try a corn tortilla, lettuce or both to wrap the ingredients, instead of the crispy taco
  • Add toppings… chopped tomato, cheese, avocado, more chopped cilantro, etc. for taco filling
  • We used about ½ the package of taco seasoning to season tuna and then added some to the sour cream mixture!
  • Omit the tortilla/taco shell altogether and use filling to top a bed of lettuce for a great salad!
  • I've tried other kinds of tuna and it's no where near as good. Ahi and Big Eye tuna are actually the same species. Fish guy told me Ahi is the Hawaiian name for Big Eye.

Number of Servings: 4

Medditeranean Chicken Burgers

Here's my creation! Not rocket science, but yummilicious!

2 lbs. Ground Chicken
5 oz. Fresh Spinach, diced
1/2 C. Kraft Naturals Mediterranean Style Crumbles
1/4 C. Sun Dried Tomatoes in Oil, Drained*
Salt & Pepper (to taste)

Combine all ingredients.

If you have time, put the mixture in the refrigerator for an hour. The mixture is pretty wet and this helps to make the meat less sticky to more easily make patties.

Form patties and broil or grill until desired done-ness.

*To further cut fat, use regular sun dried tomatoes soaked in water until soft.

Number of Servings: 10

Hump Day

Everything seems to be moving right along... everything, that is, except the scale. It's just doing wacky things; like overnight gaining 8 lbs. for no readily apparent reason? Of course I know its not real poundage, but nonetheless it is still a mind game that I hate.

I've not been good with remembering my snacks, nor my cardio. I've been getting to the gym for my training sessions but the tight schedules, work demands and kiddo's swim classes have made everything a challenge. I'm not making excuses for the choices I'm making, because I know I am accountable. Technically I could be going to the gym later in the evening, but I just don't have it in me.

That said, tomorrow is the last swim class for Cass so I can make the time to focus on the following for the month of July:
  • Finally hit that -100 mark
  • Get under 200 lbs. (it's been quite long enough, thank you, and my efforts deserve it!)
  • Return to Cardio at Lunchtime (it's a drag, but yields results)
  • 96 oz. water a day MINIMUM
  • Eat every 2 to 3 hours
My issues with egg whites still exist, but today, instead of using the egg whites that come in the box (like egg beaters) I used 1 whole fresh egg and two fresh egg whites. It seemed to sit better in my stomach; at the least I didn't puke or feel like I was going to be sick.

I experimented with an idea inspired by a food that Trader Joe's offers - Chicken Burgers. I saw it on Shelley's website and since there was no TJ's here in Texas I figured I would try and improvise. I made large quantity so I would have leftovers and it reheats extremely well! Will post the recipe shortly.

Today's plan...

1,073 Calories Total
  • 57.4% Protein - 155 g
  • 25.9 Carbs - 70 g
  • 16.7 Fat - 20 g

5:15 am
WestSoy Soy Slender Soymilk Chocolate, 1 cup, 1 serving

7:30 am
1 egg & 2 egg whites
Old Fashioned Quaker Oatmeal- Plain, 0.5 serving
FF half/half for coffee

10:00 am
Blueberries, 10 pcs
Nutrition Pro V60 Protein by Labrada, 1 serving

12:30 pm
Romaine Lettuce (salad), 0.5 cup, shredded
Red Ripe Tomatoes, 3 pcs
Oroweat 100% Whole Wheat Bread, 1 serving
Boar's Head Ovengold Turkey Breast, 3 oz

2:30 pm
Blueberries, 10 pcs
Nutrition Pro V60 Protein by Labrada, 1 serving

5:00 pm
Broccoli, fresh, 1 cup, chopped
Chicken Breast, no skin, 4 ounces

7:00 pm
Strawberries, fresh, 6 pcs
Starkist Chunk Light Tuna In Water (Pouch), 2.8 oz

Tuesday, July 01, 2008


A son asked his father, 'Dad, will you take part in a marathonwith me?' The father who, despite having a heart condition, says'Yes'. They went on to complete the marathon together.Father and son went on to join other marathons, the father always saying 'Yes' to his son's request of going through the race together.

One day, the son asked his father, 'Dad, let's join the Ironman together.' To which, his father said 'Yes' to.

For those who didn't know, Ironman is the toughest triathlonever. The race encompasses three endurance events of a 2.4 mile(3.86 kilometer) ocean swim, followed by a 112 mile (180.2kilometer) bike ride, and ending with a 26.2 mile (42.195kilometer) marathon along the coast of the Big Island.

Father and son went on to complete the race together. View this with music.