There’s More to Fitness Than Looking Good

This morning I finished reading Thing of Beauty, the biography on 70’s model Gia Carangi by Stephen Fried. Some of you may have read the book already as Gia received some exposure through the HBO biographical movie about her life starring Angelina Jolie a few years ago. As a former dedicated fan of the CNN “Style” with reporter Elsa Klensch program and fashion sewing hobbyist, I occasionally surface from my fitness and gaming fog long enough to indulge in a peripheral interest in the fashion world.

It was an interesting read–I didn’t mind the author’s way of meandering off into mini-bios of every secondary character in Gia’s world–but ultimately very depressing as she fell from the heights of high fashion to a lonely death of AIDS at the age of 26 in 1986 after years of drug abuse. As I read the book, I was struck by how superficial and empty Gia’s world really was. She had her looks, an audacious lack of respect for authority and some incredible luck, but that was it. She never had to work hard to look the way she did, so she didn’t truly appreciate how fortunate she was to rise so fast in the industry. The industry and the lifestyle of the era certainly played a role in her fall, but I couldn’t get over how devoid of any meaningful activities her life was.

This girl lived to get photographed, party all night, get high, and fail at a string of relationships. 😐 In over 400 pages of detail, I don’t recall seeing even one legitimate hobby or attempt to expand her knowledge. She didn’t even have a pet. Without any interests outside of the superficial, maybe it becomes too easy to lose your sense of perspective.

So this got me thinking about my own fitness goals and my motivation for continuing with the healthy lifestyle even after I technically reached goal last fall. Am I only doing this for superficial reasons? Am I in danger of putting too much emphasis on the outward manifestations of the workouts and eating instead of the internal and invisible benefits to my psyche and health?

Maybe I am just overanalyzing again, too. :tongue: I do have outside interests, I enjoy learning new things, and I make sure I set aside time (work permitting) to pet the kitties and plant the veggies if not smell the flowers.

Fitness and the nice little side effect of improved appearance is just a component in the full Project Maggie game plan as far as I’m concerned, not the ONLY thing in my life. It’s an important component, certainly, but so is improving my art skills, picking up new knowledge through reading and practical application, or interfacing with friends and family.

Sometimes it’s too easy to get caught up in the appearance-oriented goals instead of the health, athletic performance, or overall well-being ones.

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Nutrition: 1300-1500 calorie low zig zag day

1: 1 c. Fiber One Honey Cluster cereal, 1 scoop whey protein
2: Fiber One protein bar
3: 3×1 veggie omelette, apple
4: Chinese chicken salad, apple
5: 1/2 c. rice, 3×1 spinach omelette
6: 1/3 c. oatmeal, 1 T. raisins, 3 oz. chicken breast

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum

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Workout:
Rest

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The Awful Truth:
1. Went to bed at 12:50 am due to WoW session. Must control OCD impulses in regards to gaming and redirect energy to studying for NASM exam.

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Brownie Points:
1. Made some more rice.
2. Did the laundry.
3. Updated stats in fat loss spreadsheet.
4. Took out the trash.
5. Went for run during lunch instead of joining co-workers at pizza bingefest at Uno’s.

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Short-term Goals:
1. Keep working on P90X forms.
2. Clean bathroom and bedroom.
3. File paperwork.
4. Revise daily schedule based on new work hours.
5. Finish folding/hanging clothes.
6. Set aside cooking time!!!

In love with Fiber One (Non-dairy bar recipe included!)

I made a new bar today out of desperation. I’ve been craving a dessert-like treat like mad this week (I refuse to blame it on PMS, but let’s just say that I AM on the last week of active BC pills), and Publix had a special buy one get one free deal on Fiber One cereal, so I bent my rules a bit and picked some up for my first attempt at making a non-dairy homemade MRP bar.

I was pleased to discover that Fiber One, on top of its staggering fiber content (and who doesn’t need more fiber in their lives?), is much kinder to my pearly whites than Kashi and not actually that bad in the taste department. And when used in combination with the absolutely DIVINE All The Whey Chocolate Blend protein protein powder, it makes a mighty fine bar. If you are making a lot of your own protein bars and shakes, consider switching to ATW brand if you are still using EAS Myopro. Myopro makes very hard, epoxy-like bars unless you add too much water, in which case it becomes a very sticky, runny sludge. All The Whey, in contrast, blends into a lovely protein layer that holds together well but has a softer, less tacky texture that won’t break your teeth or lift off your expensive porcelain-covered crowns, not that I ever had this happen to me personally or anything. :whistle: (Okay, okay, so I DID have this happen to me a few weeks ago. A Myopro-based Cran Raisin breakfast crunch bar physically removed my pricey crown on tooth #31 from its cemented moorings and I am finally going in for a permanent replacement tomorrow morning. In the meantime, I was expressly forbidden to have anything remotely resembling gum, super-crunchy cereal/chips, or Fixodent-like protein bar concoctions.)

So here, for your lactose-intolerant, healthy snacking pleasure is the Fiber One Raisin Crispy Treat Bar. Because these bars don’t use dry milk, I believe they will keep better if you need to take them to school or work. I honestly can’t taste the difference between the dairy and non-dairy versions, and the lack of gastrointestinal distress following the consumption of one of these suckers is pretty nice.

And one bar takes care of 1/3 of your daily fiber needs, too, heh.

Fiber One Raisin Crispy Treat Bar (2 layer bar)

Yields 12 bars
Nutritional information per bar: 228.5 cals, 5.83 g fat (23%), 1.0 g sat fat, 30.0 g carb (38%), 8.17 g fiber, 22.2 g pro (39%)

Base Layer
• 10 scoops chocolate All The Whey Blend Protein powder
• 2 TBSP cocoa powder
• 6 TBSP natural peanut butter
• 1 c. raisins
• 1 tsp vanilla extract
• 7-8 packets of splenda
• 2/3 – 1 cup water (less or more based on your protein powder)

Crispy Treat Layer
• 3 cups Fiber One cereal
• 12 large marshmallows
• 1 TBSP butter/margarine

Line large (7x 11 or 9 x 9) baking dish of loaf pan with wax paper (let the paper be over size on two opposite ends so that you can use them to pull out the bars after setting).

BASE layer: Combine dry ingredients for BASE layer in a medium bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla extract. Using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan and press down using a sheet a wax paper and a spatula.

CRISPY layer: Stove: Over stove in non-stick pan, melt butter over low heat. Add marshmallows and stir until melted and sticky. Remove from heat and quickly stir in cereals to coat. Microwave: Melt butter in large bowl for 15 – 30 seconds. Add marshmallows and stir to coat. Microwave for an additional 30 sec – 1 minute until melted. Stir and quickly stir in cereal to coate.

Press mixture into pan on top of base layer using wax paper (or spray your spatula with cooking spray) to prevent sticking.

Refrigerate for overnight or freeze for 1 hour and cut into 12 bars. Wrap individually in plastic wrap or store in covered container between sheets of wax paper. Keep refrigerated.

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Nutrition: 1300-1500 calorie low zig zag day

1: Fiber One protein bar
2: 4×2 omelette, 1 c. mixed vegetables
3: 3/4 c. 1% cottage cheese, 3/4 c. raspberries/cherries, 2 T. oatmeal
4: Chinese chicken salad, apple
5: 1/2 c. rice, 3×1 spinach omelette
6: Fiber One protein bar

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum

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Workout:
12:00 PM HIIT Cardio – Treadmill (20 minutes)

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The Awful Truth:
1. Didn’t do the laundry.

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Brownie Points:
1. Planted sweet pepper, hot pepper, eggplant, soybean, tomato, and cherry tomato seeds.
2. Made new bar.
3. Caught up with all bill paying and updated 2005 budget in MS Money.
4. Got haircut.

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Short-term Goals:
1. Keep working on P90X forms.
2. Clean bathroom and bedroom.
3. File paperwork.
4. Revise daily schedule based on new work hours.
5. Clean litter box.

Maggie’s Anti-Challenge

I’m playing catch-up today. My sister arrived from Boston for a weekend visit right on the heels of my return from vacation, so a lot of things I needed to take care of got pushed aside in the past few days.

Here’s how busy I was this weekend with friends and family: I didn’t even log into WoW ONCE.

:whistle:

I learned my lesson from my last two flirtations with MMO games and just signed up for a month to month subscription this time instead of one of the 3 or 6 month packages. It’s rare these days when my attention span or schedule will allow for more than one to two weeks of obsessive gaming, which is why I prefer standalone games which can be completed in that allotted time frame. Jade Empire is starting to call to me already.

In terms of fitness, I’ve been on cruise control for the past 2 weeks. I haven’t been as tight with the diet and workouts as I should have been, and my lack of motivation has resulted in a temporary halt in progress. When you are not desperately UNhappy with your physical condition or alternately, working toward a specific event, the idea of limiting yourself to 1200-1500 calories a day while working out 6-7 days a week is vastly unappealing after a year.

Maintenance is WAY more satisfying diet-wise than cutting, trust me.

😉

But I do want to reach that magic 15% body fat sometime this year, and the faster I get there, the sooner I can really go into maintenance, so I’m not going to screw around anymore. Full P90X is out until my left elbow issue is resolved. Instead, I will be returning to the SGX workout program of daily LISS cardio M-Sat for 45 minutes per day with resistance training on M, W, F. And, while it isn’t ideal, I am going to knock out the LISS and weights in the same session on those three days in the mornings because I need lunches and evenings to study or get in a second round of LISS or a flexibility workout.

Nutrition will be 40-50% carb/30-40% protein/20-30% fat for meals 1-4 on a training day with meals 5 and 6 following the ratios from SGX. Non-training days will be similar, but I may go 100% SGX on those days if I feel like it. I’m trying to listen to my own hunger signals a bit more these days instead of just feeding on a schedule just because it’s time to eat. Calories will be between 1300-1500 Sun-Fri, with Saturday available for two free meals. Saturday’s total will stay under 2200 calories.

And, just for fun, I may throw in a random week or two of classic BFL workouts and eating just for variety or when I’m under a time crunch.

This is a lot more laid-back than my previous plans, but I think I’m ready for a break from the so-called “Challenge” grind. I just want to eat healthy, exercise with a loose plan, and focus on the other aspects of my life outside of calorie-counting and fat-loss for a while. (Okay, so one of those aspects happens to be studying for PT certification and reading about fat-loss, exercise, and calorie-counting for an hour a day, but that’s beside the point.) I am burned out on the whole challenge mentality at this stage. It is taking all the enjoyment out of nutrition and exercise for me.

So this isn’t going to be a challenge of any kind, official or unofficial. I’m not going to set any specific goals or deadlines. I don’t have an event to shoot for or a burning need to drop 10 lbs. I am just going to DO these healthy things until further notice and see where I end up.

Don’t worry, though. I will still post progress stats and photos every 4 weeks. After all, what else am I going to do with all of my new swimwear?

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Nutrition: 1300-1500 calorie low zig zag day

1: 1/2 c. 1% cottage cheese, 3/4 c. raspberries/cherries
2: 3×1 omelette, 2 c. red spinach, 2/3 c. FF strawberry yogurt
3: 1/2 c. 1% cottage cheese, 3/4 c. raspberries/cherries, 2 T. oatmeal
4: Chinese chicken salad, apple
5: 4×2 omelette, 1 c. mixed vegetables
6: Chinese chicken salad, 1 T. natural peanut butter

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum

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Workout:
8:30 PM SGX UBWO
9:15 PM LISS Cardio – Elliptical (45 minutes)

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The Awful Truth:
1. Had two huge free meals this weekend–Sushi buffet Saturday and goodbye dinner for sister Carolyn Sunday night

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Brownie Points:
1. Reaffirmed commitment to clean eating this week.
2. 18.0% bf according to Omron
3. Did upper body workout using resistance bands by the pool yesterday instead of just lying around like broiled person-kebab.
4. Planted strawberry seedlings and even remembered to water them daily.
5. Went grocery shopping for produce and staples at the Asian grocery store with my family.
6. Did the dishes.
7. Unpacked suitcase from trip.
8. Made new peanut butter Kashi GoLean Crunch bar with assistance of health food culinary genius sister.

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Short-term Goals:
1. Plant veggie seeds.
2. Keep working on P90X forms.
3. Do laundry.
4. Clean bathroom and bedroom.
5. File paperwork.
6. Make a batch of non-dairy bars.
7. Get to salon for hair cut tonight. Too shaggy for words right now. :medusa:
8. Revise daily schedule based on new work hours.

I’m Baaaaaaaaaack!

I’m back from Myrtle Beach, South Carolina, and slowly getting back on schedule. Saturday and Wednesday were spent on the road driving to SC and back 8.5 hours each way, so they were pretty much a wash as far as activity went, but I did run on the beach for at least 2 miles Sunday, Monday, and Tuesday. I also took three resistance tubes with me so I got in upper body work all three days as well–some in my room and some on the beach.

I can’t think of anything more boring than lying on a beach broiling in the heat and flipping over every 15 minutes to obtain the much-vaunted even tan, so having my Mizunos and those tubes with me saved my sanity. I don’t mind being outdoors, but I cannot stand just doing nothing while I’m out there. Shoot, if I’m going to leave the comfort of my climate-controlled office or apartment and sweat, I want it to be productive, you know? So I did resistance tube curls, tricep extensions, lateral raises, squats, concentration curls, rows, and anything else I could think of with those oversized rubber bands out there on the sand. And when I did lie down for a bit, I knocked out 25 push-ups and 50 crunches every time I flipped over, ignoring the odd glances I got from the loungers around me. :cyclops:

I am indeed that much of a fitness dork.

You would be, too, if you had seen the endless masses of flabtastic American physiques on hideous display in tiny scraps of Lycra and Spandex on that beach. Going to a popular tourist beach for vacation is even better than a trip to Wal-Mart for solidifying one’s commitment to eating healthy and exercising regularly. The number of chubby children I saw was just plain wrong. Parents can make their own choices about diet and exercise, but there’s no excuse for letting your kids start out life overweight or even obese. It’s setting them up for all kinds of social cruelty when they get to junior high or high school as far as I’m concerned, not to mention all of the possible health issues that come with being out of shape at such an early age.

All in all, I had a fabulous time on vacation. I generally ate four clean meals a day, then had a splurge meal for dinner. I’d say that the worst of my excesses was the night of the Original Benjamin’s seafood buffet where I did what I do best: tore through a huge pile of king crab legs plus two other plates of seafood goodies, and finished off with a lemon meringue pie, a chocolate chip cookie, and a small twisty cone.

So much for “perfection” that day, LOL. The good news is that my calories were pretty much on track for maintenance, so I didn’t lose any ground. I expect to be at 134 or so in another few days once the water weight gain goes away.

With P&P wrapping up in another week, I’m starting to give some thought to what I will be doing next. I think I will give the combined SGX/BFFM eating I did on vacation a try for a while while using the SGX training program. If I feel the need for variety, I’ll plug in the appropriate P90X workout or vary things with a swim now that the weather is cooperating once more.

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Nutrition: 1300-1500 calorie low zig zag day

1: Banana berry yogurt shake
2: Oatmeal yogurt crepes with 1/2 c. mixed berries
3: 3×1 omelette, 1 c. mixed veggies, 1/2 c. blueberries
4: Oatmeal yogurt crepes with 1/2 c. mixed berries
5: 3×1 omelette, 1 c. mixed veggies, 1/2 c. blueberries
6: 1/2 c. FF cottage cheese, 1/2 c. mixed berries, 2 T. oatmeal

Total: 1412 calories, 49% carb, 34% protein, 17% fat

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum

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Workout:
7:00 PM P90X Legs/Back/Abs

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The Awful Truth:
1. Only ate at about 80% clean during vacation.

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Brownie Points:
1. Worked out 3 days during vacation!
2. Didn’t gain any weight.
3. Tanned through SPF 45, believe it or not, so muscles are looking nicely defined without any tan in a bottle.
4. Registered for CPR/AED course in July.

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Short-term Goals:
1. Plant veggie seeds and strawberry seedlings.
2. Keep working on P90X forms.
3. Begin studying 1 hour per day for NASM exam.
4. Go grocery shopping.

Warcrack, Work Changes, and Vacation

This has been a weird week of maintenance. I started up World of Warcraft again with my friends Joel and Amy, and this, I fully admit, has taken up the time I normally allot to updating this blog. (I *did* mention in the past that I’m a total OCD game junkie when it comes to RPGs, right?) We are running around on the Shadow Council server as a mini-herd of Tauren in the evenings, laying waste to all of the newbie level 10 and under critters around Thunder Bluff, LOL. Taurens are probably the silliest looking Horde characters out there. Playing one virtually demands that you choose a silly name. That is my rationale for the goofy names we are using: Surloyne (Joel), Tinderloyne (Amy), and Pocowhontas (me).

My observation about gaming for myself is that I tend to do a lot of mindless snacking when I’m whacking and blasting away at monsters. I’ve been at maintenance for the past three days because of this stupid habit, and my P&P tally is now back at 0. :crazy: I know my weakness now, though, and am armed with plenty of sugar free Jello and sliced raw veggies to tide me over. I’m also setting up the in-game timer/alarm so I don’t play until 2 am anymore.

It sucks, but gaming and fat loss are not particularly the happiest or most efficient of pairings.

Another change that is impacting my life this week is an internal transfer at work. Since my scripting tasklist for Geist was pretty much empty, I have been moved over to the Nintendo DS game development team to do what I was originally hired for: concept art and writing. I am terribly rusty at the drawing, but I’m picking it back up quickly. I am thrilled to have a reason to draw again, even if it’s stuff like military weaponry, vehicles, and soldiers rather than fantasy-based subject matter.

The transition hasn’t been bad at all since the new team is on “normal” hours of 10 am – 7 pm instead of the hell schedule of 10 am – midnight (or worse) of the Geist team, but the extra evening time has gone to my head a bit. The freedom to actually run errands and visit friends and family after work had me out and about a lot more this week than usual. Combine that with the Warcrack, and you’ve got one AWOL fitness fanatic in the Land of Blog.

:whistle:

The good news is that I have a lot more leeway to tweak my workouts now, including bringing back double cardio if I feel like it.

And my final bit of news: I am going on vacation Saturday through Wednesday to Myrtle Beach, South Carolina and will probably not have Internet access during that time. I plan to stick to my plan as much as possible while out there, but I may end up doing a combination of 50/30/20 and the SGX eating patterns since SGX really is easy to take on the road. P90X and my resistance bands will be coming with me as well, and cardio will most likely be in the form of beach running. I have a feeling that said cardio will suck in a big way, but I have had enough of a fitness break already this week. I’m not going to extend it through next Wednesday, vacation or not. 😉

Thank goodness the hotel room includes a full kitchen. The NASM course materials will arrive tomorrow via UPS, too, so I’ll have plenty to read while I’m out there. :prop:

Another elbow update: The elbow was feeling a lot better this week so I did a few test pull-ups. Now the stupid thing is sore once more. 🙁 I’m going back to regular lifting for the next month and then I’ll see how the elbow is doing.

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6/15/05 P&P Challenge Report

Consecutive Perfect Days = 0
Total Perfect Days = 42/62

– 1977 calories eaten / +284 surplus
– 39.6% carb, 48.1% protein, 19.1% fat
– 1 unauthorized meal
– All supplements taken
– 16 cups water
– All planned workouts performed

Weekly Weigh-In:
5/1/05 – 135.4
5/7/05 – 135.0
5/14/05 – 134.8 lbs
5/21/05 – 135.8 lbs
5/28/05 – 134.4 lbs
6/4/05 – 135.6 lbs
6/11/05 – 135.0 lbs

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Nutrition: 1300-1500 calorie low zig zag day

1: 1/2 c. FF cottage cheese, 3/4 c. mixed berries, 2 T. oatmeal
2: 3×1 omelette, 1 c. spinach, 1 apple
3: Oatmeal tuna salad
4: Strawberry banana yogurt protein shake w/ flaxseed oil
5: Thai chicken pasta salad
6: 1/2 c. FF cottage cheese, 3/4 c. mixed berries, 2 T. oatmeal

Total: 1402 calories, 43.6% carb, 36.5% protein, 22.5% fat

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum

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Workout:
12:00 PM P90X X-Stretch
7:30 PM LISS Cardio – Treadmill (4 mph / 10% incline / 45 minutes)

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The Awful Truth:
1. Hit maintenance calories for the past 3 days due to game time snacking.

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Brownie Points:
1. Stuck with approved foods for game time snacking.
2. 6.5 hours of sleep.

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Short-term Goals:
1. Make forms for P90X module.
2. Cook remaining chicken breast in fridge.
3. Write up packing list for trip.
4. Finish the laundry.
5. Buy some potting soil so I can plant my newly-arrived strawberry plants in their growing bags.
6. Buy/make containers for growing other fruits and veggies from seed.

Dissed by Vader

Today I kicked off theme park season with a trip to the Disney-MGM Studios park with Chris (:love:), Cheri (I hope I spelled that right), and Rachel. Cheri is down from the Detroit area to visit her best friend Rachel, who just happens to be the girlfriend of Chris’s housemate Kenny. Cheri also plays World of Warcraft with Chris and his other housemate, Ben. They are all in the same guild on the Shadow Council RP server–isn’t that sweet? 😉

Anyway, you are all probably wondering why we chose to visit the Disney-MGM instead of something REALLY fun like Universal Studios Islands of Adventure.

There was only one reason: It was the last Star Wars weekend at Disney-MGM, and, as a huge fan of the movies and cosplay fanatic, Cheri wanted to take her custom-made Tusken Raider baby doll around the park and have its picture taken with all of the dressed up Star Wars characters. Since it was also her 32nd birthday, we clearly had to make this happen.

I was a bit concerned about finding meals that I could actually eat without counting them as free meals, but managed to get through the day with my Nalgene water bottle, two Luna bars and a lovely little kids meal at the Backlot Express restaurant: a small side of chili, some grilled chicken slices, raw broccoli, celery, and carrots, a cup of applesauce, and a small OJ for the bargain price of $5.39. If you’ve ever been to Disney, you will recognize that as a dirt-cheap meal in the Land of the Mouse.

Rachel used to work at the park as a cast member on the Great Movie Ride, so she herded us from ride to ride with the precision and and efficiency of a pro.

By the end of the day, despite the threat of tornadoes and several rounds of absolutely drenching rain, we’d gotten photos taken with Jedi Mickey, Queen Amidala, Anakin Skywalker (in both kid and grown up form), Chewbacca, The Incredibles, the Emperor/Palpatine, and Darth Vader.

There was a small snafu with the Vader photo though. Being a native Floridian and extremely averse to dying of heat stroke or acquiring a case of heat rash (have been v. prone to heat rash since I was a kid), I was dressed in the aqua v-halter swim top from my last round of photos, some workout shorts, and my favorite Mizuno Wave Precision running shoes. This is June in Florida after all, which meant that the temperature this morning was in the 90s while the humidity level was up to what felt like 100%. I figured that if it started raining, I would be streamlined enough to sprint to shelter, and if I got soaked anyhow, I’d dry off faster. I also wasn’t averse to catching whatever meager rays of sunshine might be poking through the overcast skies. (No worries–I had on SPF 15. A bit of color is okay, but turning into a crusty, wrinkled melanoma victim by age 35 is NOT in my life plan.)

Heh…anyway, I was dressed in pretty much the same amount of clothing I have on when working out, but Milord Vader chose to be offended by my lack of midriff coverage and sent one of his lackeys–a park employee–to ask me to throw on a shirt. LOL. Fortunately I did have a shirt in my bag, but how funny that Darth Vader is more prudish than Mickey Mouse!

😆

Stupid me forgot to put the SD memory card back into my camera after the last batch of progress photos, so I was cameraless today. Cheri did take a bunch of pictures on her camera, however, so I’ll post them when she gets them online.

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6/10/05 P&P Challenge Report

Consecutive Perfect Days = 18
Total Perfect Days = 40/62

– 1344 calories eaten / -767 deficit
– 50.1% carb, 31.6% protein, 20.9% fat
– No unauthorized meals
– All supplements taken
– 16 cups water
– All planned workouts performed

Weekly Weigh-In:
5/1/05 – 135.4
5/7/05 – 135.0
5/14/05 – 134.8 lbs
5/21/05 – 135.8 lbs
5/28/05 – 134.4 lbs
6/4/05 – 135.6 lbs

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Nutrition: 1800-2000 calorie high zig zag day

1: 3×1 omelette, 3 small pancakes, 1/2 c. grapes
2: Caramel apple Luna bar
3: 1/3 c. chili, 2 oz. chicken breast, 1 c. mixed raw veggies, 1/3 c. apple sauce, 1 c. orange juice
4: Caramel apple Luna bar
5: 1 c. lean beef chili, 3/4 slice banana bread, 1 cup fresh pineapple
6: 3/4 slice banana bread, 1 banana

Total: 2091 calories, 59.9% carb, 22.8% protein, 19.5% fat

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum

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Workout:
11:00-6:00 PM Walking around Disney/MGM Studios theme park with intermittent sprints to get through afternoon rain showers.

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The Awful Truth:
1. Nothing so far. 🙂

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Brownie Points:
1. Did something active on the weekend with other people for a change. Amazing, eh?
2. Signed up for the NASM Certified Personal Trainer course just for kicks. My GI Bill will cover $500 of the $649 fee, so why not learn something new this summer?
3. Did not have any cheese-infused tater tots or icky lite beer at Devaney’s last night when out with Chris and friends.

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Short-term Goals:
1. Make forms for P90X module.
2. Pick up some beef for steak and beef noodles.

The Truth About Morning Cardio

So I’m back on the fasted morning cardio kick from SGX as of yesterday morning. I repeated the process again this morning, and while I was trudging along to the tune of Gwen Stefani’s “What You Waiting For?” while reading the close-captioned CNN Headline News on the fitness room television, I had an epiphany.

Numerous fitness gurus, magazines, and amateur practitioners will tell you that fasted morning cardio is the way to go because it takes advantage of the peak window for fat-burning. They’ll say that you will burn more fat in this time block because you won’t be burning food and various other reasons.

I don’t know if these things hold any water, but I know why *I* burn more fat when I do fasted morning cardio.

It’s simply because if I get my ass out of bed and knock out the cardio immediately, I will actually get it DONE. Fasted morning cardio is a guaranteed 300-450 calorie burn for me every DAY if I do it.

Non-fasted, non-morning cardio, on the other hand, often results in 0 exercise calories burned per day because I will be too busy, tired, or lazy once my foot goes out the door to head to work to ever get around to doing it.

Just based on the consistency factor, fasted morning cardio will always burn more calories for me than any other type. :slappy:

Left Elbow Update: Still sore. Actually more sore than it was last week, even with the pull-up sabbatical I’ve taken this week. I modified today’s P90X legs/back workout by doing resistance band work instead of the pull-ups that are normally done, but the elbow is still feeling odd. I may have to take advantage of the company health insurance and go get a doc’s opinion next week if it doesn’t feel better soon. :ouch:

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6/9/05 P&P Challenge Report

Consecutive Perfect Days = 17
Total Perfect Days = 39/62

– 1460 calories eaten / -1063 deficit
– 43.1% carb, 30.5% protein, 32.5% fat
– No unauthorized meals
– All supplements taken
– 16 cups water
– All planned workouts performed

Weekly Weigh-In:
5/1/05 – 135.4
5/7/05 – 135.0
5/14/05 – 134.8 lbs
5/21/05 – 135.8 lbs
5/28/05 – 134.4 lbs
6/4/05 – 135.6 lbs

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Nutrition: 1400-1500 calorie low zig zag day

1: 4×1 omelette, 2 c. spinach, apple
2: Whey/dextrose PWO shake
3: Banana bread
4: 3×1 omelette, 1 c. spinach, banana
5: Turkey spinach lasagna, 1 c. mixed veggies, 1 Lactaid pill
6: 1/2 c. 1% cottage cheese, 1/6 c. dry oats, 3/4 c. blueberries

Total: 1480 calories, 42.9% carb, 31.0% protein, 31.1% fat

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum

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Workout:
8:30 AM Cardio – LISS treadmill (4 mph / 10% incline / 33 minutes and 6 mph/ 0% incline/ 12 minutes)
12:00 PM P90X Legs (60 minutes)

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The Awful Truth:
1. Didn’t get home from work until 12:30 AM. Only got 6 hours of sleep as a consequence.

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Brownie Points:
1. Did the dishes again!
2. Baked protein-enriched banana bread this morning.
3. Did the dreaded 45 minutes of LISS.

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Short-term Goals:
1. Make forms for P90X module.
2. Pick up some beef for steak and beef noodles.
3. Cook chicken breast in fridge into something extraordinary and tasty.

Muscletank.net Invitations

John at Muscletank/Sickofbeingfat/Sickofbeingskinny recently handed out a few more invitations to create profiles at the site. I have four invitations left after contacting folks who missed out last time around, so if you would like an account, please let me know.

(MT, SOBF, and SOBS are all the same site, by the way. You can choose your theme URL based on your goals and current level of fitness in your settings area.)

The site lets you track your daily intake, post measurements, keep an online fitness diary, put up progress photos, and interact with an active, friendly community of other fitness-minded people. No snerts and idiots in sight, either. 😉

And, if you are into such things, you get an autogenerated tracker graphic for your forum sig tags like this: