Running the Circle

I accidentally ran 4 miles yesterday.

I really didn’t mean to run quite that far, but I had set a goal of making it around Eagle Circle, the big loop around my new neighborhood for Sunday cardio, and end result was the longest outdoor run that I’ve experienced since my first name was Specialist and my daily work wear included combat boots.

I will say that it really wasn’t that strenuous or difficult physically, but by the gods and goddesses, it was boring as hell.

I must pull my rollerblades out of storage and build up to doing all of the circle on wheels instead of my Mizunos. I can feel some shinsplints coming on today from the pounding on the sidewalks yesterday morning.

This week holds more piecemeal apartment moving to the new house, lots of bulk cooking tonight, some house painting, and a bit of balcony gardening fun for me. My desktop computer and associated components, three boxes of books, and my sewing machine and gear are at the new house, but I still need to move many more books and movies, the rest of my kitchen, all of the contents of my closet, six bookcases, two desks, one bed, many plants, one cat condo, and two feline furballs. I am behind on my bulk cooking for the week as well, so that will have to get done ASAP. I’m not sure if I will have to participate in painting the living and dining rooms at the house, but I’m rather hoping I won’t. 😉

I WAS going to spread my move out over the next month and a half, but it is just too inconvenient having my belongings divided into two households. I’m leaning toward getting almost everything shifted over to the house by this coming Sunday and just keeping the bare minimum at the apartment: bed, papasan chair, drafting table, one bookcase to hold the Xbox and VCR for workouts, one decent pan, a chef’s knife, two sets of silverware, one bowl, one cup, one plate, a cutting board, 3-4 changes of clothing and workout clothes, my Powerblocks, and my laptop. The apartment will be the emergency crashpad/lunch time workout space/food stash close to work, but I will be pretty much living out of the house.

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Nutrition: Training Day Menu
(SGX nutrition details omitted by request of trainer)

1: 3×1 tomato omelette, 1 c. globe grapes
2: 3×1 spinach omelette, 1/4 c. raisins
3: 3/4 c. low fat cottage cheese, 2/3 c. strawberries
4: 3 oz. tuna, 1 c. mixed veggies, 1 apple
5: Dextrose/whey PWO shake
6: SGX PWO meal

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 Back/Biceps/Abs (45 minutes)
7:45 PM YF Cardio or Core (45 minutes)

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The Awful Truth:
1. Not enough water!
2. Fell into 3 meals/day pattern this weekend while moving some stuff to the new house and doing home improvements.

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Brownie Points:
1. Moved desktop computer and sewing stuff to house.
2. Installed PC-Cillin on Mom’s computer and removed annoying Norton Security Center trial from Dell.
3. Ran 4 miles outside yesterday.
4. Folded laundry.

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Short-term Goals:
1. Update HandBase workout module.
2. Read two chapters from NASM book.
3. Bake new batch of carrot/pumpkin raisin bread.
4. Pack up 4 more boxes of stuff to take over to the house.
5. Bag, marinate, and freeze 8 lbs of chicken breast and 4 lbs of chicken legs.
6. Vacuum.
7. Throw out boxes in the kitchen.

Chinese BBQ Pork

This recipe comes from the Weight Watchers’ Take-Out Tonight! cookbook (p. 48). It works best with lean pork, but can also be used for chicken. This is a protein portion ONLY, so be sure to add a carb and a fibrous veggie to make this a complete meal.

BBQ’ed chicken or pork can be used in salads, pitas, or with the usual rice and veggies.

Ingredients:

* 1 lb. boneless pork tenderloin, trimmed of all visible fat
* 2 T. honey
* 2 T. hoisin sauce
* 2 T. sake or dry white wine
* 2 t. oyster sauce
* 2 t. reduced-sodium soy sauce
* 1 t. Asian (dark) sesame oil

Directions:
1. Prick the tenderloin all over with the tip of a knife or tines of a fork. Combine the honey, hoisin sauce, sake or white wine, oyster sauce, soy sauce, and sesame oil in a large zip-close plastic bag; add the pork. Squeeze out the eair and seal the bag; turn to coat the pork. Refrigerate, turning the bag occasionally, at least 6 hours or up to 24 hours.

2. Preheat the oven to 450 degrees F. Spray the rack of a roasting pan with nonstick spray and place in the pan. Remove the tenderloin from the marinade and place on the roasting rack. Discard the excess marinade. Roast until an instant-read thermometer inserted in the thickest part of the tenderloin registers 160 degrees F for medium, 25-27 minutes. Transfer tenderloin to a carving board and let stand 5 minutes before slicing.

Nutrition Info:
Serving size = 1/4 tenderloin
157 cal, 4 g fat, 2 g sat fat, 3 g carb, 24 g protein

Seed Starting Date Chart

Yougrowgirl.com had a nifty little PDF seed starting date chart available for download. The only problem was that it still required me to manually calculate the dates for planting my seeds AND setting the resulting seedlings outside as transplants.

:crazy:

I doggedly dragged out my Palm and counted the weeks backwards and forwards to fill out my printed chart by hand, but in my mind I was already vowing to transfer the sheet over to Excel and letting my computer figure this out from now on.

This primarily being a fitness blog, I know most of you don’t care, but here’s my Excel version of the seed starting chart, complete with all the equations needed to automatically fill out the planting and setting out dates for a variety of edible plants. All you need to fill out is the yellow box that asks for the last frost date for your area; everything else will be calculated by Excel.

Spreadsheets simply rock.

Seed Starting Date Spreadsheet

Miss Maggie Had An Eggplant

…But his name isn’t Tiny Tim.

I have christened the little guy Pee Wee.

Pee Wee the Fairy Tale Eggplant

He is my very first homegrown eggplant, and I am stupidly proud of him, like a parent whose firstborn child has done a #2 in its diaper for the first time. Sure, the Giant Thai and Bulgarian carrot chile peppers have been popping out fruits left and right, but I knew they’d be easy from seeing my father’s pepper plants. The eggplant is a first in the Wang family gardening history.

I’ve been reading up on the basics and finer points of gardening in Gayla Trail’s You Grow Girl. What a great general beginner’s guide to gardening, especially in urban/limited space environments! 🙂 It covers everything from seed sowing, transplanting, and fertilization to making your own compost, harvesting/saving seeds, and mixing up your own organic pesticides. If you ever bet bitten by the gardening bug, but don’t know where to start, check out this book.

Meanwhile, those of you who are already horticulturally-inclined are welcome to look at photos of my current crop of balcony veggies and fruit tree-lets. There are actually half a dozen more plants out there than pictured, but they are still scrawny and uninteresting with no flowers or fruits, so I left them out.

Besides, I kind of forgot which ones were which….

Note to self: Labelling is a necessity, not an afterthought.

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Nutrition: Non-Training Day Menu
(SGX nutrition details omitted by request of trainer)

1: Pumpkin bread, 1 scoop chocolate whey powder
2: 3×1 spinach omelette with pecan raisin bread
3: Apple, 3 oz. tuna
4: Strawberries, 3 oz. tuna
5: Thai chicken pasta salad
6: SGX meal

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 YF Workout (60 minutes)

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The Awful Truth:
1. Had some of my supervisor’s homemade pumpkin bread today. It was definitely too moist and yummy to be healthy. :eat:

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Brownie Points:
1. Made a spreadsheet to calculate seed starting and set out dates so I’ll never have to hand-calculate that #$@!$ stuff again.
2. Staked my tipped-over pepper plants.
3. Took pics of my container garden.

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Short-term Goals:
1. Update HandBase workout module.
2. Read two chapters from NASM book.
3. Bake new batch of carrot/pumpkin raisin bread.
4. Pack up most of my books, bookcases, desktop computer, peripherals, and computer desk for move this Saturday.
5. Bag, marinate, and freeze 8 lbs of chicken breast and 4 lbs of chicken legs.
6. Fold laundry.
7. Vaccuum.
8. Throw out boxes in the kitchen.

Back on the Gym Horse

Well, it’s been a fun two months of home workouts, but I must sadly report that my time as a homie has ended. This morning I drove 35 minutes to my Dad’s house and motored over to the Winter Park Bally Total Fitness to sign up as a family member on his account.

$16.50 a month for a year was the quoted price. Not too shabby at all, considering that I’d be getting the Premier membership with access to all clubs in North America.

Whee!

I was paying $34/month at Gold’s for membership at just the Dr. Phillips location. Hrmph.

Gold’s was MTV posh, but for less than half the Gold’s membership fee I will be getting what’s really important: lots of cardio machines, multiple locations, plenty of free weights and a squat rack. My morning cardio at Bally was very good, too, thanks to an overdose of full-blown, high carb, unplanned Mueller’s spaghetti at dinner last night. I do love me some pasta!

I am still in the grips of my gardening mania. I printed, cut out, and glued together two dozen do-it-yourself seed packet envelopes last night so I can send some of my excess bounty of seeds to some friends in California and calculated my sowing and set out dates for my spring crop. I had to chuck out six of my seed starting cell units, though. Apparently soybeans do not like the bottom watering set up in my Bio Dome, because all six of the soy seeds I planted had rotted away into smelly mush.

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Nutrition: Non-Training Day Menu
(SGX nutrition details omitted by request of trainer)

1: 1/3 c. oatmeal, 1 T. raisins, 1 T. wheat bran, 1 scoop chocolate whey powder
2: 3×1 spinach omelette with pumpkin raisin muffin
3: Asian pear, 3 oz. tuna
4: 1 c. FF yogurt, 1/2 c. crushed pineapple
5: SGX meal
6: SGX meal

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:
8:00 AM HIIT run (4.5-9 mph / 0% incline / 15 minutes)
8:30 AM LISS walk (4.0 mph / 10% incline / 30 minutes)

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The Awful Truth:
1. Had lots of pasta last night. It was quite good. Not planned or necessarily authorized, but good nevertheless. My food guilt gene is definitely stunted, haha. :whistle:

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Brownie Points:
1. Did the laundry.
2. Signed up for Bally gym membership.
3. Drove all the way across town to meet Dad and do the above gym sign up.
4. Made a whole stack of paper seed envelopes so I can send some potential plants out to friends in Cali.
5. Calculated seed starting and seedling set out dates for all of my veggie seeds.

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Short-term Goals:
1. Update HandBase workout module.
2. Read two chapters from NASM book.
3. Bake new batch of carrot/pumpkin raisin bread.
4. Pack up most of my books, bookcases, desktop computer, peripherals, and computer desk for move this Saturday.
5. Bag, marinate, and freeze 8 lbs of chicken breast and 4 lbs of chicken legs.

Seed Crazy

Earlier this summer I was bitten by the container gardening bug. I pored over the online catalogs of Park, Johnny’s, and Burpee, and ordered a dozen packets of edible plant seeds that were designed for container gardens. I even picked up a dwarf Cavendish banana tree, a petite negra fig tree, and a mini blueberry bush.

At the moment I have all three of those plants plus two cherry tomatoes, two regular vine tomatoes, four bell peppers, three chile peppers, and two eggplants growing out on my balcony. I have spinach, basil, oregano, cayenne pepper, strawberries, and a few other odds and ends starting in my bio-dome seed tray on the living room windowsill, too. Because everything is in containers, my veggie garden requires more care and attention than my two cats, who only need to be watered every few days thanks to the self-feeders I bought a few years ago instead of every day, without fail.

My theoretical garden at the new house won’t be much bigger than my balcony. I think the plot of available dirt near the garage is only 8’x10′ in size.

So, what possessed me to bid on a lot of 25 mixed heirloom seed packets last month?

As of last night I am the proud new owner of 29 packets of brand new veggie and herb seeds from Roguelands Seed Company, who were kind enough to ship out a second batch of seeds with a few extras after I emailed them last week about my missing order. (Gotta love the USPS!)

It’s absolutely mad considering how many plants I already have going to even think about planting more, but…I really want to plant more. My grab bag of seeds includes such wonders as the long Oriental eggplant, two yellow watermelons, two pink tomatoes, a purple tomato, a white tomato, a giant red beefsteak tomato, four different kinds of squash, several types of herbs, three sweet peppers, two hot peppers including the super hot Caribbean red, carrots, three varieties of lettuce, corn, and two other fancy eggplants. I may have to look into some alternative methods of small space gardening soon, because I am determined to never pay for another bland, store-bought tomato again.

:prop:

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Nutrition: Training Day Menu
(SGX nutrition details omitted by request of trainer)

1: 3×1 spinach omelette with pumpkin raisin muffin and one slice Wheat n’ Fiber WW bread
2: 4 oz. Cajun turkey breast, 1 c. mixed broccoli and carrots, 1/3 c. oatmeal, 1 T. raisins, 1 T. wheat bran, 1 t. brown sugar
3: 4 oz. Cajun turkey breast, 1 apple
4: SGX snack
5: 1 scoop dextrose, 1 scoop ATW chocolate, 1 t. GNC Creastack PWO shake
6: SGX PWO meal

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:
8:00 AM YF Cardio (45 minutes)
8:00 PM Lower body workout (45-50 minutes)

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The Awful Truth:
1. Have been playing too much Golden Sun 1 and 2 instead of cooking my meals for the week. :tongue:

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Brownie Points:
1. Sent in FSA claim for dental cleaning.
2. Balanced accounts in Money.
3. Catalogued my seed collection in Excel. May convert to HandBase format if really motivated.
4. Cooked turkey breast.
5. Baked batch of pumpkin raisin bread.

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Short-term Goals:
1. Update HandBase workout module.
2. Read two chapters from NASM book.
3. Create new profile in Dietpower.
4. Bake new batch of carrot/pumpkin raisin bread.
5. Look up turkey breast recipes.
6. Sign up for Bally membership.

November 2005 Game Plan

I’m using the month of November to maintain my current weight and to reset my metabolism to a nice, happy 1800 calories per day. I don’t plan to go into full bulking mode, but the workout sets I’ve planned and the calorie level I’ve specified are geared more towards muscle gain than fat loss.

Program: BFFM/SGX Nutrition, self-designed training program

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Goals:
1. Maintain my weight between 130-136 lbs.
2. Do not miss any scheduled morning workouts unless I am injured or too ill to exercise or have a scheduled appointment. Workouts missed due to appointments will be made up later the same day.
3. Log all meals and workouts in my PDA and in my blog.
4. Take photos and measurements at the start and end of the challenge.
5. Keep fat gain to a minimum.

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Stumbling Blocks:
1. I don’t wake up in time to work out in the morning.
2. I snack when playing computer games.
3. I lose track of meals and miss workouts on weekends when I am away from home.
4. I get on the computer immediately after waking up instead of getting busy with my workout!
5. I don’t have time to cook on the weekends anymore since I spend most of my time away from my own kitchen.
6. I overcommit to mini-challenges, tracking tools, etc.

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Solutions:
1. Get to bed by 11:30 pm every weeknight and wake up at 7 am.
2. All meals taken at home must be properly set out and eaten at the breakfast bar. Do not eat in the living room, at the computer desk, or at the drafting table.
3. Prepare and pack all meals needed for the entire weekend and take P90X, Powerstrike and Yourself Fitness with me to my boyfriend’s house. Always have a spare set of gym clothes and shoes in my car.
4. Remove my laptop from the bed, and bar it from returning until I have reached my goal.
5. Cook on Monday and Wednesday nights.
6. Skip the extras this time around and just focus on my core plan.

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Workout Plan:
– All primary workouts will begin by 7:30 AM in the morning on weekdays, and by 9:30 AM on weekends.

Interim Week (10/31-11/6/05)
M- Yourself Fitness (60 minutes)
T- Yourself Fitness (30 minutes), HIIT on bicycle or treadmill (20 minutes)
W- Yourself Fitness (60 minutes)
Th- Yourself Fitness (30 minutes), HIIT on bicycle or treadmill (20 minutes)
F- Yourself Fitness (60 minutes)
Sa- LISS running or DVD/YF cardio workout (45 minutes)
Su- Rest

Regular Weeks (11/7-11/30/05) Fasted morning cardio 6 days a week, 3-day rotating training split four days per week

Cardio
M-Sa : (7:30am/45-60 min) Choose from Kenpo X, Plyo X, YF Cardio, LISS, or HIIT/LISS combo

Sample Week 1 Training Schedule
M- (12pm/40 min) Back, Bi, Abs
T- (12pm/40 min) Legs, Glutes
W- *Cardio only*
Th- (12pm/40 min) Chest, Shoulders, Tri
F- (12pm/40 min) Restart split
Sa- *Cardio only*
Su- Rest

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Nutrition Plan:
– Eat 5-6 small meals a day at an average of 1600-1720 calories per day (per BFFM formula).
– Meals 1-4 will be in the BFL/LL 40/40/20 carb/pro/fat range except for the post-workout shake (meal 3) on lifting days.
– Meals 5-6 will follow Swolegenix ratios.
– Two splurge meals may be taken per week to zigzag my calories, but the total for the days may not exceed 2050 calories.
– Absolutely NO commercially-produced popcorn, cake, candy, pie, brownies, cookies, boxed/processed cereal, frozen desserts, doughnuts or chips during this challenge except where noted below.
– I may have healthy homemade versions of the above if they fit my stated ratios and calories.
– No raisins or nuts not in a recipe.
– Drink 16 cups of water per day.
– Take one multivitamin and calcium supplement each day.

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Additional Notes:
– I am allowed to have items on the forbidden foods list on just two occasions: My sister’s birthday on the 21st, and once during the Thanksgiving weekend. :biggrin:
– During Thanksgiving vacation in Alabama 11/23-11/27 I will watch my portion sizes, but may not be able to adhere 100% to my nutrition plan. Workouts will be P90X using resistance bands and outdoor running for cardio if weather permits.

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Tracking/Accountability:
– Take measurements and photos on November 3 and November 30.
– Track all meals and workouts in my PDA using Diet and Exercise Assistant and my own custom training module for HanDbase. DietPower and Leanness Lifestyle are optional.
– Read my challenge plan every week on Monday morning.
– Check in at PDB at least every other day.