TTW7D1: Am I The Only One?
Logo There are:
people with my name
in the U.S.A.

How many have your name?

Apparently not. 😆

A couple of the DJs on my local talk radio station were talking about the web site during my lunchtime drive to pick up my lunch via the bank and gas station today. Of course the first thing I did when I got back was plug my own name into the database to see how many other Maggies, Wangs, and Maggie Wangs lived in the USA.

We wouldn’t even fill up an aerobics class.

How many people share YOUR first and last name?


– Shoulder Circuit with Trainer
1) DB Seated Shoulder Press (3×15/12/12 @ 25 lbs)
2) DB Bent Over Lateral Raise (3×15 @ 7.5 lbs)
3) DB Side Lying Lateral Raise (3×15 @ 7.5 lbs)
4) DB Front Raise (3×15 @ 12.5 lbs)

– TT Weeks 5-8 Workout B
A1) Chin-ups (3×8)
A2) BB Sumo Squat (3×8 @ 135, 155, and 155 lbs)
B1) DB Step-up (3×8 @ 30 lbs)
B2) Cable Lateral Raise (3×8 @ 20, 20, 20 lbs)

– TT Core Training B

Free Pink and Woodcraft Magazines and Alwyn Cosgrove Teleseminar

I have a couple of freebies to share today:

Mercury Magazines, a trade magazine distributor, is giving away free one-year subscriptions to Pink, a magazine for financially savvy working women by the publishers of Inc. The subscription is 7 issues and is sold on for $19.95 normally. You have to fill in a questionnaire about your current job so the system can match you up with additional free trade magazines related to your position.

Here’s the blurb from the site:

PINK profiles America’s most influential women in business and gives readers cutting-edge strategies and emerging trends to help gain career success.

There’s also a free 7-issue subscription to Woodcraft magazine available.

On the fitness front, today’s free Ultimate Body Makeover teleseminar features tell-it-like-it-is strength and conditioning coach Alwyn Cosgrove, author of the Afterburn fat loss program and the New Rules of Lifting.

As always, you can either dial in tonight after reserving a spot here:

Or check out the recorded log tomorrow at

The previous teleseminars can also be found on the same archive site.

Rachel Cosgrove on Boyle’s “Why (most) Women Shouldn’t Run”

This article was included in Rachel Cosgrove’s newsletter today. I thought I’d share it here since I believe she makes some valid points.

Do you agree? Disagree? Why?

(If you missed -Why Women Shouldn’t Run, Part 1 and 2 Click Here)

Response to Mike Boyle’s article, “Why (most) Women Shouldn’t Run”

By Rachel Cosgrove

When I first read Mike Boyle’s article, “Most Women Shouldn’t run,” it immediately made sense to me and I absolutely agree with what he is saying. Now this is coming from someone who is currently training for an Ironman endurance event in which I will run a marathon. I am also a coach for the triathlon team for Team in Training. So, yes I am an endurance athlete and I coach endurance athletes yet I agree 100% with what Mike is saying.

Continue reading »

TT W6D4: Star Wars, Workouts, Valentine’s Day, and More Wedding Stuff

Things are starting to get busy at work again now that we are signed to develop the Nintendo DS version of the upcoming Lucas Arts title, Star Wars: The Force Unleashed. There were many semi-late nights last week that kept me from signing up officially for capoeira class, but I will give it a shot next week. If you want to become a video game developer, you can pretty much kiss any hopes of regular evening classes of any sort goodbye. 🙁

I had a great shoulder workout Tuesday followed by half of a TT workout and bike sprints. I took a break yesterday, but was back full force this morning with a back circuit and TT workout B followed by some incline treadmill walking. I’ll do my real TT intervals tomorrow morning.

Food has been thrown off by the addition of some high sodium beef jerky I picked up as an alternative to the endless monotony of whey shakes. The main side effect is some serious water retention in the neighborhood of 3 lbs or so. I may have to rethink the beef jerky since it is masking my progress. I’m also experiencing some random itchies that may or may not be linked to the preservatives in the jerky. I don’t eat any other processed foods at the moment, so that stuff is the prime suspect. I’ll definitely be cleaning things up for the next three days before the next set of progress pics and measurements.

(Wait, I take that back. Last night was a Valentine’s cheat meal of steak, lobster, scallops, green beans, and angel hair pasta with 5 cheese marinara, all prepped at home. Amazingly enough, I didn’t do the bulk of the cooking. Chris managed 90% of it all by himself. And Friday will be another company potluck blowout, so there goes the plan of eating super clean for Saturday’s progress check. I may postpone until Sunday….)

In wedding news, we’ve attended a food tasting at our venue and narrowed down the menu options. I spent most of last week putting together a wedding information site based on WordPress 2.1 and about five or six free plugins that give the page all the functionality of a $30-$80 paid wedding site package. Our guests will be able to RSVP, contact us, check out Orlando weather, read about the location, accommodations and events, sign up for updates, register for events, and update their mailing addresses. I am working on a tutorial on how to set up a similar site for next week.

I also found a decent channel-set baguette diamond and white gold band at that looks pretty good with the engagement bling (which has baguette diamond accents) for a reasonable $109. It looks nice and sparkly by itself, too, and is light with a low profile that won’t get caught on anything. It’s at the jeweler right now being sized down from a 6 to a 4. Chris also found a modern style ring he liked in nearly indestructible tungsten carbide from (style: Mattino), but we are waiting on the company to send their plastic ring sizer gadget before ordering so we don’t get the wrong size. I also emailed them about the availability of size 4 tungsten carbide rings (Hey, Chris isn’t the only one who is rough on jewelry! I’m the one who is elbow deep in raw chicken, garden detritus, or dirty pans most days.), and they responded that they will start stocking size 4’s within 2 weeks. Granted, a 6 mm wide TC ring won’t really match the current engagement bling, but it’s nice to know I have options.

We have furthermore decided to forego the traditional overpriced monstrosity of a wedding cake for five light, fruity sponge cakes from a Taiwanese bakery and five super dense and rich Decadent Dessert cakes from Publix–including German chocolate and Boston creme. That will be a lot tastier by far, and it won’t send us over budget. Come on…It’s just CAKE, not one of the fabled Peaches of Immortality. There’s no reason that flour, eggs, sugar, leavening, food coloring, and oil should cost hundreds of dollars.

– Back Circuit with Trainer
1) Bent Over Cable Row (3×15 @ 90 lbs)
2) Supinated Lat Pulldown (3×15 @ 70 lbs)
3) Weighted Hyperextensions (3×15 @ 20 lbs)
4) DB Single-Leg Roman Deadlifts (3×8 @ 15 lbs each side)

– TT Week 5-8 Workout B
A1) Chin-ups (3×8)
A2) BB Sumo Squat (3×8 @ 95, 115, and 135 lbs)
B1) DB Step-up (3×8 @ 30 lbs)
B2) Cable Lateral Raise (3×8 @ 10, 20, 20 lbs)
Core Training B

– LISS Incline Walk (3.7-4.0 mph / 6% incline)

TT W5D5: And I Thought *I* Was Cheap!

Those of you who were watching my Cheapass Challenge last year might want to check out the One Month Challenge Mash Up over at the Tight Fisted Miser. The Miser is conducting four tough challenges simultaneously: tracking all expenses for a month and judging whether each one was necessary or not, spending only $30 on food for the entire month of February, working out BFL-style for 4 weeks, and trying to establish exercise as a permanent habit.

I posted the following tips for grocery shopping on the cheap in the comments area of the TFM blog:

Cheapest healthy foods in my experience are:

– Whole chicken (as low as $0.39-0.69 / lb on sale) Roast or nuke one and you’ve got lunch and dinner protein for a week if you don’t mind smaller portions.
– Eggs (They range from $1-$2 for 18 in my area. 1 whole egg + 3 egg whites = one protein serving, so you can get about 4.5 servings of protein for just a dollar or two)

Protein/Carb combo:
– Dried beans
– Frozen peas

– 5 – 10 lb bags of potatoes (baked, nuked, mashed, cut into wedges and seasoned with cheap Creole salted seasoning to make baked “fries”, hash browns)
– rice (steamed, stir-fried with veggies and egg or chicken)
– oatmeal (the big tubes, not the individual flavored packets. Scavenge Splenda packets from restaurants for flavoring and cook with nuked apple pieces. Can also be used instead of rice in savory recipes or blended with eggs and banana to make a fake pancake.)

– Apples (5 lb bag for under $4 usually)
– Bananas ($0.39-0.49 / lb on average)

– iceberg lettuce (not the best in terms of nutrition, but cheap)
– Romaine lettuce (slightly better)
– Frozen mixes like the $0.98 Asian veggie mixes at Wal-Mart (I get Peking or Mandarin)–each bag is around 4-5 servings
– Check farmer’s markets and Asian markets for good deals on unusal veggies. Basically, if it is cheap, leafy and green and not a lettuce, you can stir fry it.
– Carrots
– Celery
– Cabbage

Misc. Useful Stuff:
– 1 can of non-stick cooking spray (Wal-mart store brand is only $1)
– 1 can multipurpose Creole seasoning (Tony Lachere brand I think–only $1.50 or so)
– Sam’s Choice brand salsas (Wal-mart, $1.50)

Seafood (unless you fish it out yourself), red meat, berries, bread, pasta, soy, whole grain processed cereals, and such are NOT good deals.


– TT Week 4 Workout B
– YF Cardio (45 minutes)

90% Nutrition Compliance Spreadsheet

By request of one of the 90% Challenge participants, I’m posting a downloadable MS Excel version of the spreadsheet we are using on Google Docs to track our missed/cheat meals. If you are using Precision Nutrition or just want to play along with us this month without posting your results publicly, save this spreadsheet to your own computer and open with either MS Excel, OpenOffice, Quattro Pro, or any other spreadsheet application capable of reading .XLS files.

I have included two versions: a 6 meals/day version and a 5 meals/day version.

Download 90% Nutrition Compliance Tracker

TT W5D4: A Minor Discovery About Running

Yesterday’s DOMS from the Monday evening capoeira class was the absolute worst I’ve had in years. My glutes, hamstrings and calves in particular were just screaming every time I had to flex or lift my feet above, oh, 1″ from the ground. I fully admit that I busted out the Icy Hot and stayed in downward dog pose in the living room for at least 5 minutes trying to alleviate the pain. :ouch:

I haven’t been able to get in a decent lifting or cardio workout since the class due to my near inability to, you know, WALK.


I wasn’t very optimistic about my chances of doing HIIT cardio today either, but I went to the gym anyway for my upper body session with Ashlee the trainer (who is very interested in the capoeira class as well since she has several years of dance training and would like to work on her gymnastics skills with an eye to competing in fitness one day). After our session, I headed over to Cardio Row to do some intervals on a stationary bike, but some sort of masochistic impulse made me step on a treadmill instead. I hadn’t run since the 5k on 1/20, my calves were still sore, though not nearly as sore as they were yesterday, and my arms were hanging like limp noodles.

For some reason, I decided to try the full 20 minutes BFL HIIT cardio pattern at 4, 5.5, 6.5, 7.5, and finally 8.5 mph. (Hey, I know those are weak speeds, but give me a break; I’m still hobbling around here!)

My legs were a little sore on the first set. By the second set I no longer felt any pain in my posterior chain leg muscles, and sets three and four were a breeze.

However, the minute I stepped DOWN from the treadmill, my calves were mooing again. Loudly.

So today’s takeaway lesson is this: Running, whether at low (4-6.5) or medium-high speeds (7.5-8.5), doesn’t really engage the calves or hamstrings. If it did, I would have been unable to complete my HIIT session today without a whole lot of screaming and bleeped-out exclamations. 😉

It then (unfortunately) follows that in order to achieve those coveted sprinter’s glutes and hamstrings, I will have to go a LOT faster than 8.5 mph in the future…and most likely have to do so outdoors, because sprinting on a treadmill at crazy high speeds is just not a good idea. :crazy: