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Thursday, October 30, 2008

Random Thought...

You know, there is a counter at the bottom of this page and it shows limited details about the visitors to my blog. It's kind of cool to see where they came from, what they clicked on, or even what country they're from!

What's really interesting though is that in the last 3 weeks these 3 google searches have brought a bunch of folks to my site:

1) "Pumpkin bread"
2) "Sausage Stuffed Pork Tenderloin"
3) "2008 LiveSTRONG Austin"

I get number 3 and even number 1, but number 2 is so specific, it makes me laugh.

Guess it's proof that if you write it, they will make it... or at least find it through Google. :)

Halloween Fun!!!


It's dress-up day here at work today, because our inventory is tomorrow. I've been Palinized... Well, I'm not Palin, really. I'm Tina Fey, portrying Palin on YouTube. :)

Wednesday, October 29, 2008

Wednesday Workout

Barbell Bicep Curl
3 sets 15 x 30 lbs.

BB Preacher Curls
3 sets 12 x 30 lbs.

Alternating DB Hammer Curls
3 sets 15 x 15 lbs.

BB Skull Crushers
3 sets 15 x 20 lbs.

Side Lateral Raises
15 x 15 lbs.
10 x 15 lbs.; 5 x 12 lbs.
7 x 15 lbs.; 5 x 12 lbs.

BB Shoulder PRess
3 sets 15 x 20 lbs.

Assisted Chins
12, 10, 7

20 minutes cardio; intervals

Official Ride Results

You can click on the results to see it larger.

So remember how I was beating myself up? After receiving the ride results today, it is clear I definitely was not the only one having a hard time! There is no way that out of nearly 500 riders, that I finshed as well as I did.

Just some confirmation that this course was challenging for everyone. :)

All in all a great experience (except for the road conditions of the course -- still hated that). Should have the official race pictures next week!

Humpday Nut Info


Total Calories: 1,502
Protein: 49% (186.7 g)
Carbs: 24% (90.6 g)
Fat: 27% (44.7 g)


Tuesday Workout

Lat Pull-down
15 x 70 lbs.
12 x 80 lbs.
12 x 80 lbs.

Alt'd with Tricep Press
3 Sets of 15 x 40 lbs.

Hammer Curls
3 sets of 15 x 17.5 lbs.

Bench Press
Bar only (45 lbs.)to work on lower range of motion)
20 full range reps + 10 half range reps
15 full range reps + 10 half range reps
10 full range reps + 10 half range reps

Push-ups
3 sets 15

Leg Lifts on Bench
3 sets 15

20 minutes cardio on some new Precor 100i machine... don't know what the heck it is.... it's not an ellipitcal and it's not a stairmaster.

Monday, October 27, 2008

LiveSTRONG Pics...


Create Your Own

LiveSTRONG Ride - Done

Last night I sat down to the computer and started writing a blog entry that pretty much found more failure on my behalf than success this weekend. The things I said about myself I would never have said to a friend. On the ride home, after talking about the weekend, several things occurred to me.

This weekend is not about me and my accomplishments. I mean, it is to some degree, but that's the least of it in the big picture. The weekend was about everyone challenging themselves by doing what others cannot, while raising money and awareness for Cancer... all kinds of Cancer.

Darren reminded me of what one of the announcers said, "This weekend is about giving YOUR 100%" And that 1 person's 100% might not be the same as someone else, so there is no reason to feel badly about what I did or did not accomplish.

I did the 5K at a 12.2 pace -- that's phenominal for me. The ride, well, that was a different story. I registered for the 65 miles and decided to do the 45 mile ride and it turned into 30 miles.

I started the ride and was quickly separated from my friends once we hit the hills. 2 of them were new to biking and through no fault of their own, they were going to be slower just because they were on mountain bikes. I felt badly, but there was little I could do except sit on the roadside and wait. I took liberty meeting some of the folks who were on the roadside cheering everyone on to show appreciation (and to give my friends a chance to catch-up). The cheerleaders along the course are so inspiring... just when you think you have nothing left, they just talk you through it. We had cattle ranchers, cowbells, marching bands and just good ol' fashion lawnchair observers watching us do our thing.

The ride started out fun, but I knew immediately the 5K took a ton out of my legs. I didn't want to admit it. I thought that if I just kept spinning I would get my legs back.

The course was immediately challenging. Keep in mind (I didn't know this before I started) these are the same roads Lance rides on routinely. The climbs were steep and the downhills were freakin' scary -- even with a head-wind, imagine 30+ mph, downhill, on a bike! I passed up the first rest-stop at just 4 miles in (it was BUSY!) and went on to the 2nd.

Things quickly went downhill (no pun intended). I got 2 flat tires before the 10 mile mark. Ugh! I changed one, then a mile up the road got another (the tube was bad). Had 1 tube left... if it went I would get a DNF, as the SAG wagon didn't stock tubes with the extra-long valve.

I got back on the bike and my legs and hips were just tired. No burning no anything, just tired... like I had no juice. I had to get off my bike several times to make it to the top of a couple climbs. I even called my friend Courtney for some inspirational speech on my cell phone -- or to at least let someone know that if I didn't return to send out the search parties. Seriously, at one point we were joking as the raven's were circling over our heads. LOL I was feeling pretty badly physically and was beating myself up pretty good mentally. I just couldn't understand why I didn't have it in me... I mean, I did the MS150... never had to dismount my bike once! I thought about all the things I had managed to do, but couldn't see why this was such a problem -- I thought, "It's just another challenge."

I got to the second rest stop and I took a long break, ate and hydrated. Went potty and checked out the map. At just 15 miles in, the thought of SAGging back crossed my mind briefly as my hips and legs were killing me. I realized that people were cutting their distance down by re-entering the ride at a different spot.

So after much argument with myself, I decided I would do the same -- at least I wouldn't be SAGging, and 30 miles in these hills was still a huge challenge. By the time I allowed myself to take the shortcut they were packing up the rest-stop -- that's how far behind I was. As I headed up the road I came across my friends. They were plodding along trying to make it to the stop to get some food and hydration. I stopped them and told them they were packing up, but a SAG wagon came by and gave them some food and drink. I told them my plan, and they were for it too. They were giving it their 100% -- we all were. It was just hard!

We re-entered the ride, and thankfully had tail-winds. I needed every bit of help. The chip-gravel, bumpy roads were causing my elbows to ache. Everytime I rode over a set of cattle grates I prayed I wouldn't wipe out. Cattle grates are almost like shallow ditches with pipes spaced out across them to keep the cattle from going up the road. They're hard on the bike. In fact, I think that's how I got my first pinch flat.

I can say this though... I was ahead of Lance on the course! That is until he passed me! LOL He was doing the 90 mile route. I had hit about 23 miles and a cop car came up behind me. The SWOOOOSH, like a swarm of bees, Lance and his guys zipped past me. Then, a couple minutes later, the group of guys that he dropped s. It was kind of wild to know that I just rode next to Lance, even if it was for a nano second. LOL

Word on the course was that some woman beat Lance's time by 5 minutes... evidently she hangs out at Mellow Johnny's, Lance's bike shop in Austin. Don't know if it's true, but that was the word.

The last coule miles were a welcomed change from the chip-gravel country roads. We were on the regular pavement and with no hills and a tailwind I was actually going 23 mph!

I crossed the Finish and felt a little defeated. But I'm not going to focus on that. Because having done the 5K the day before and riding the following day is something new for me and my body. Just because I can ride 2 days back-to-back, doesn't mean I can just waltz in and over-achieve.

I have every reason to feel good. I did give this MY 100%, and I do.

Saturday, October 25, 2008

LiveSTRONG 5k DONE!

Forgot my jacket...

Forgot my water bottles...

Probably would have forgotten my head if it weren't attached to my shoulders!

It was beautiful weather here in Austin. I really like this city. I don't know what it is, but there is such a laid-back feeling about it. Even the downtown hustle and bustle is low-key. This morning it looked like cyclists and runners run everything in this town. LOL

It was nice and cool, not too cold. By the time we made it to the Start area Starbucks had opened just in time (pure joy!) for both potty and coffee! I had a part of a banana muffin, part of a banana and about a 1/2 cup of yogurt fruit and granola, compliments of the Texas Culinary Institute.

Lance was not present at the festivities, but Evan Handler, from Sex and the City, was there in his place. I didn't know he was a Leukemia survivor.

It started and I heard my Daughter, "Go Mommy, go! go Mommy, go!" I makes me smile that she loves to cheer me on! She said it's Okay if I don't win, because I'll have more fun than all the other Mommies. :)

Anyway, I worked most of the run in 5 minute intervals, running 3 to 4 minutes of each interval (where I could). Although I think San Francisco lost a couple hills to Austin's downtown area, but I trekked up those hills like I meant it. On my "rests" I couldn't get my heart rate lower than 154 (that I saw anyway) after the first mile. Most of the time my heart rate was around 165 to 170!

I started my heart rate monitor as I crossed the start, and in the end I finished in an unofficial 38 minutes - that's a 12.2 minute pace. That was waaaaay better than I ever would have expected. I did have a timing chip, so I'll get the official results soon.

I grabbed a LiveStrong Pompom from a volunteer for my biggest cheerleaders who greeted me at the Finish.

We headed to iHop and talked about how Cassie and Daddy would start practicing with Mommy and we can all run a 5K together! Incidentally, there were a bunch of little ones there... not much older than Cass!

We stopped at the LiveSTRONG Village where Mommy scored another free water bottle (water bottle problem solved), Cassie scored a free tot-sized LiveSTRONG tee (probably because she's too cute! I can say that, I'm here Mom). We had silly magazine cover pictures taken in an effort to win a Nissan Maxima or a Trek bike or some other prizes. Last, I bought an awesome LiveSTRONG jacket .

More later, including pictures -- can't upload this super-duper memory card to the laptop. We're headed out to the Austin State Fair.

Tomorrow, the LiveStrong Ride. :)

Friday, October 24, 2008

Mama for Obama

I'm happy. I voted early.

If you want to be happy like me, vote early too.

I don't care who you vote for... just vote.

Seriously, it leaves you feeling all tingly inside. :)

Turning the Corner...

I don't have a ton of time, as I need to pack my gear for my ride this weekend. Have I mentioned I'm doing the LiveSTRONG ride in Austin, TX? :-p While I didn't reach my goal to chow-down and have dinner with Lance, I might get to stalk him at some point over the weekend. LOL

As you can see, some things have changed around here. When I first named my blog it reflected where I was at that time. I was very pre-0p and I really felt like I just didn't have time. I was slowly removing myself from life and found myself watching more than doing -- which if you knew me, you'd know that just wasn't right.

I felt damn near hopeless and had a brand-new baby girl to care for, teach and protect. I knew something had to change for me: a) To lose the weight and get my Diabetes in control and b) Not pass on my same warped issues with regard to weight on to my kid. Well, we all know how things ended up. Fast forward to 2 years later and I am now post-op and feel so much better about the role model I can be for my daughter.

Kim doesn't realize this, but this morning she asked me a question about an aspiration of mine. Still, I have a hard time saying exactly what that aspiration is. That's another blog entry, but while I don't believe these things whole-heartedly anymore, this is what fight in my head, this is what I heard over and over again growing up:

"You could never be a dancer..." you're too fat.
"You could never land that part..." you're too fat.
"You can never play sports..." you're too fat
"You could never make a living as a singer..." you're too fat.
"You could never get that kind of job..." you're too fat.
"You have such a pretty face..." under all that fat.
"You can't wear that..." you're too fat.

Basically my weight would keep me from doing anything I loved to do growing up. And even though I'll be 41 years old next week and totally know better, these things still haunt me in the corners of my mind and I know they keep me from achieving future goals if I don't get over them some how.

This is the part of journey that's the most challenging. I have got to get through this to see myself at the end. Ironically, this part of the journey is unavoidable for anyone who has lost weight, or has lived live obese -- it doesn't matter how or even if you lost the weight. It could be these very thoughts sabotaging your heart, spirit and mind.

I feel like I am in a place and ready to turn a corner. It's like I know if I turn it, I'm going to have to move forward and it scares the crap out of me. I feel so stupid, so immature. Ugh... Let's just stop here.

Since I am living my life in ways I envisioned, and in ways that are good for me, I am learning more about who I am and who I am not. to that end I needto change this blog. It needs to reflect more of who I am, and less of who no longer am! *head spin*

While we all might die tomorrow, or in the next 5 minutes getting hit by a bus, it's true we never know how much time we really have. What is important is what we do now. Right now.

Well, I'm going to wrap it up here. I've got to get us packed and ready to go. Wish me luck, and as usual pics will be forthcoming. :)

Thursday, October 23, 2008

Thursday Workout and Sadness :(

Bench Press
20 x 45 lbs.
15 x 65 lbs.
10 x 95 lbs.
6 x 115 lbs.
3 x 125 lbs.
2 x 145 lbs. <--- benching more than Hubby (for the moment anyway)
10 x 65 lbs.

Assisted Chin-ups
3 sets 15

Barbell Shoulder Press
15 x 45 lbs.
12 x 45 lbs.
10 x 45 lbs.

Saturday I have the LiveSTRONG 5K and on Sunday I have my bike ride (65 miles). My biggest cheerleaders are coming with me; Cass is excited to use her pom-poms for real!

Got some sad news, well, sad for me. My trainer is leaving our gym -- and training altogether for that matter. He is joining the military. It's been a dream for him so I'm glad.

He's just helped me so much! But, at some point I have to be on my own. 5 more sessions and we're through. It's like breaking-up! :(

Wednesday, October 22, 2008

Checklist for LiveSTRONG Weekend

5K

Running shoes

Shorts

Tank

Sports Bra

Race Belt

Water Bottle

Quick Dry Socks

Sunglasses



Cycling:

Shorts

Jersey

Assess Chamois Cream

Socks

Shoes

Helmet

Sunglasses

Bike

Tools

Pump

Water Bottles

Extra Tube

Small Towel



Misc.

Ziplock Snack Bags

Dried Apricots

Granola Bites

2 GU packs

XTend

Sunscreen

Maps to Hotel

Maps to LiveSTRONG Village

Map to 5K

Map to Ride Start

Map from Ride Start/Finish to Home

Hotel Confirmation

Bike Rack on Truck

Cheesecake Dip??

Have you seen the whipped topping tubs in the supermarket that are filled with cheesecake filling? Seriously, your heart just wants to stop in its tracks!

As usual, I get a lot of my information (and inspiration) from Egg Face... Shelly makes some of the most amazing things!

Anyway, I made a "cheesecake" fruit dip which was great on apples and strawberries:

1/2 C. Fage Yogurt
1/2 C. 2% Cottage Cheese
1/4 C. SF Vanilla Soy Milk
Dash of Cinnamon
1 tsp. Vanilla
Splenda to Taste

I blend it up with a stick blender so there's no cottage cheese lumps and it's just smooth and creamy

Although they're humongous and I can get 3 to 4 servings out of them, Honeycrisp apples are awesome this time of year!

Monday, October 20, 2008

[this space for rent]

Sorry... no creative juices for a witty title. :(

This coming weekend is the LiveSTRONG 5K and ride. Honestly I didn't train well. Effin' running, I just can't get motivated to do it, so I will be "wogging", but my goal will be to average less than a < class="blsp-spelling-error" id="SPELLING_ERROR_4">fro the 65 mile, also because I didn't train enough for it (thank you Ike... and everything else in life). I just couldn't make riding a priority over everything else and I'm okay with that. There will be other times I can be more focused. Also, J, my riding partner from the MS150 is doing the ride with me, and she has trained even less than me! The Austin hills will be challenging, but it should be a great time!

I didn't hit my fundraising stupidly aggressive goal of $3k -- that was what you had to raise to have dinner with Lance. Oh well... :( Still almost $600 is pretty good since so many forked it out for me with the Ms150. I love taking part in these events for the challenge, the inspiration and helping to raise awareness, but I hate the fundraising part. Don't get me wrong, it's all good... it's just I can only solicit my friends so much before they start pretending they don't know me!

Incidentally, if you're sad because you haven't donated (I know you're cryin'... I can hear you :-P ), why not be the first to donate to me 2009 MS150 effort? I'll wait... go on. Take a look-see. LOL

Exercise Plan:
Monday: Cardio
Tuesday: Training Session Lift/Cardio
Wednesday: Cardio
Thursday: Training Session Lift/Cardio
Friday: Off
Saturday: LiveSTRONG 5K
Sunday: LiveSTRONG Ride 65 Miles

This past weekend we took Cassie to Dewberry Farm for some fun. I'll be sure to post some pictures. No, none of the pictures are nearly as good as my attempt to be cool at a pre-schoolers birthday, but Cass had a great time in the Pumpkin Patch, mining, rubber duck races and playing on everything. It's a pretty cool place those farmers have setup... and their wallets can be hurting much considering how many folks were there! I was a little bummed I didn't get to shoot the corn or pumpkin cannons, but we bought season passes, so we'll be going back before the end of November.

Last night we carved the pumpkins too. I'll be sure to get some pictures. They came out spooooooooky.

We're having a costume contest at work. My plan is to be a You Tube video of Tina Fey doing Sarah Palin's greatest hits. I'm stoked that I won the auction for my fist-sized Flag and Polar Bear pins! Just need to find the glasses. LOL Now I just need to get the accent down.

Saw a review of these on SparkPeople. I checked my local supermarket, but nada. Any nettin'friends try these?

That's it for now.

One more thing... I think early voting starts today in Houston. I really don't care who you vote for, that's your choice, but please, please, please get out and vote!

Nut-info for Monday

Click to view full-size...


Friday, October 17, 2008

Some PhotoShop Fun; DWTS Goes Political

Boss sent me this and I can't resist sharing it.

They are, after all, politicians, so they do know how to "dance." :) At one of them might have a promising alternative career path.

C'mon, you gotta admit, they look hot! LOL :)




Thursday, October 16, 2008

Journal and 2009 MS150 Houston to Austin

Get the daily business out of the way. Today is a training day. Not sure what dinner will hold, but it will be a lean meat and veggie. This is from my Apex BodyBugg journal program.


So I did it! I registered for the 2009 MS150 again. I figure it can't be as bad as it was last year, doing it with record winds, right? :) It's also the 25th anniversary of the event, so I suspect it will be one to remember.

Registration for the event opened at 10:15 am and there are slots for 13,000 riders. By 1:52 pm it was 82% full -- had no idea that there were so many gluttons for punishment out there. I'll be riding with Team Mission Control. I also found out that a couple of my former co-workers are going to be riding. Out of all the people there last year, I actually ran into them!

Getting in now will afford me riding time with others. The team does a series of training rides and that will fall in line perfectly with training for the Austin Danskin in 2009. After the LiveSTRONG ride is done, focusing on riding for the MS150 and the Danskin will be my goals.

I did make it to the gym yesterday (Yay!), but honestly I'm having the hardest time getting back into the swing. I hate being in this place. For me, when I feel the progress that's what motivates me to go each day. Don't get me wrong, I'm not sliding backwards or anything, I just don't FEEL it like I normally do. Here's a rough plan...

Wednesday - Cardio / Lift (Upper Body)
Thursday - Training session / Lift (Lower Body)
Friday - Cardio / Swim (???)
Saturday - Bike Ride, 30 miles
Sunday - Bike Ride, 40 miles
Monday - Off
Tuesday - Training session

Tuesday, October 14, 2008

Tuesday

If you have not yet seen my "Tough to be Cool" video, scroll down to check it out. Nothing else for today except my food plan.


Monday, October 13, 2008

I Made It: Stuffed Pork Tenderloin with Sausage, Apples and Walnuts

Yep. More food porn. :)

I first made this dish for some friends who were moving out of the country and they loved it. It had been a while since I made it and brought it out again. Looking at it makes it appear more difficult than it is (don't fear the roast!). It is super simple, and super impressive. Well, at least they were impressed! :)

For a healthier option substitute Turkey Italian Sausage. I calculated the nutritional content based on regular pork Italian sausage because I was too lazy to look-up and enter the turkey stuff.


2.5 - 3 lb. pork loin roast
4 hot turkey italian sausage links
1/3 Cup toasted, crushed walnuts
1 shallot, diced
1 Granny smith Apple, diced (I washed; didn't peel. It was fine)
1 1/2 t. Parsley
Olive Oil
String to tie up roast
Roasting Pan
=========================================

Preheat oven to 400.

Remove skins from turkey sausage and brown in pan. Add shallot and apple, cook 3 more minutes.


Mix sausage mixture with parsley and walnuts.

If not already split, split your pork roast. I found that slightly butterflying each half gave me more room for stuffing.

Cut 4 pieces of string and lay across the roasting pan. Lay 1 half of the roast on top of the string.



Overfill the bottom half with the sausage mixture. Lay the top half of the pork roast on top, to make a sandwich.


Begin tying the strings firmly, but not so tight that the filling squeezes out. If you see areas where the filling is seeping out, just add another tie. I have 8 - 10 ties by the time I'm done. My pork roast is bound up as tight as my boobs in a sports bra!



Heat a pan with olive oil and sear on all sides until golden brown.


Place in oven until a thermometer inserted to the inside of the roast reaches 170 degrees (about 50 minutes in my oven).

I Made It: Pumpkin Pound Cake


So MM referenced this recipe and I decided to make it. I absolutely love, love, love pumpkin -- especially at this time of year. This was the most moist and tasty low-carb, no sugar baked good I've ever had. Would love to try this recipe in mini muffin form.

Be sure to follow the directions and wait until it is cooled before removing from the pan. I neglected to pay attention to the instructions, and when I tried to remove the loafs they kinda broke.

Also, I split the loafs and made 2 smaller ones, so I got 16 pieces instead of 12. Mine were baked in glass loaf dishes and I reduced the baking time by 15 minutes. See below, my nutritional content is a little different. Perhaps because I used Bob's Red Mill Almond Meal (flour). Incidentally it is a little pricey at my local grocery store at $12.49 a bag.

I looked at the comments and saw some people complain about how much Splenda was in it, but frankly I think it's great the way it is. Keep in mind you're using the measurable Splenda, not the packets.

My nutritional info came out a little different (higher). High fat content, but aAt least the fat content is quality fat (Omega 3's from nuts and eggs), but definitely a "treat" not a routine eat.



From: Livin' Low Carb and Lovin' It - George Stella

Ingredients
* Vegetable oil spray, as needed
* 2 tablespoons wheat bran
* 2 1/2 cups almond flour
* 1 1/2 cups sugar substitute (recommended: Splenda)
* 1 1/2 teaspoons baking powder
* 1 1/2 teaspoons pumpkin pie spice
* 1/4 teaspoon salt
* 7 eggs
* 1 1/2 cups canned pure pumpkin (not pumpkin pie filling)
* 1 1/2 teaspoons vanilla extract (no sugar added, imitation is usually best)
* Equipment: 9 by 5-inch loaf pan
* Serving Suggestion: homemade sugarless whipped cream

Directions

Preheat oven to 300 degrees F.

Spray the loaf pan heavily with vegetable spray and sprinkle with the wheat bran, shaking the pan to coat on all sides--this will prevent sticking.

In a bowl whisk together the almond flour, sugar substitute, baking powder, pie spice, and salt. In another bowl, beat the eggs and then whisk in the pumpkin and vanilla. Combine the dry and wet ingredients and stir until combined. Pour the batter into the prepared pan and stir to combine.

Bake until golden brown and a toothpick comes out clean when stuck in the center, about 1 1/2 hours. Cool completely before removing from the pan. Slice into 12 portions.

Video: On Being (not so) Cool :)

I promised... Now I'm delivering, for your belly-aching, laughing enjoyment.


Sunday, October 12, 2008

Sunday... Riding again.

Hit the road this morning with my friend Jodi, as she's also decided to do the LiveSTRONG ride. :) About 30 miles and lots of wind. I'm happy my tukus isn't hurting, so that just confirms that the MS150 must have put quite a callus on my ass. :)

Bike Around the (Galveston) Bay has been cancelled due to Ike. :(

Going to make stuffed pork roast today, so we have leftovers for during the week. The Cassinator wants to make pudding too, so we'll be busy cookin' this afternoon.

I forgot to mention, my Daughter had a birthday party at "Jumpin' Jungle" on Friday night. It's a storefront full of all kinds inflatable jumping aparatuses. They're made for little ones, with little feetand hands, but I wasn't going to let that stop me.. Stop back to catch the video later. All I can say is at the least, I am nothing short of tenacious. Watch how these preschoolers look at me... as they're passing me. :) Sorry, you'll have to wait until I upload though -- It's worth it.

More later. I stink. I need a shower.

Saturday, October 11, 2008

Saturday Riding

Hit the road this morning with my new bike computer. I can't beleive I've ridden so long without one. Using it really makes a difference!

Of course when I started out there was no wind whatsoever.... on the way back head or cross winds all the day. I'm not sure I can ever think of a time that I rode where there wasn't a head or cross wind. Oh well...

I went 23 miles, but plan to go further tomorrow. I really didn't eat a great, sustaining, breakfast today and I felt it towards the end of the ride. It's not like I rode that far, but 2 pieces of sprouted grain toast isn't very sustaining.

Totally random, I'm thinking of changing my blog up in the way of it's name to reflect the real focus of what I blog about. Its in the works... more to come :)

Wednesday, October 08, 2008

Wednesday

It is amazing how quickly fat content adds up when I have to have 2 whole eggs because were short! Still, being under 25 g of Fat in my diet is acceptable, as far as guidelines go. :)

My new favorite snack is the Silk Soy with my Syntrax Nectar Cappucino Protein. I love me some Click, but this is more wallet friendly. :)

Breakfast
2 Eggs
2 Svs. FF half-n-half, for coffee
3 T. 2% Cottage Cheese
1 C. Cream of Wheat

AM Snack
1/2 Apple
1 c. Silk Soy Milk w/DHA Omega 3
1 Svg. Syntrax Nectar Whey Protein - Cappucino

Lunch
Eggplant & Turkey Italian Sausage Casserole (See my recipe below)

PM Snack
1/2 Apple
1 c. Silk Soy Milk w/DHA Omega 3
1 Svg. Syntrax Nectar Whey Protein - Cappucino

Dinner
5 oz. Tilapia
1/2 C. Green Veggies

Evening Snack
1/2 C. 2% Cottage Cheese
1/4 C. Blueberries

Protein: 161.5 g (43%)
Carbs: 117.7 g (31%)
Fat: 42.6 g (26%)

Total Calories: 1,501


Tuesday Workout

Quite honestly it has been about a month since I lifted anything, so I was surprised to have set a personal best on the bench! Maybe the rest did me some good. :)

Bench Press
20 x 45 lbs.
12 x 85 lbs.
8 x 105 lbs.
3 x 125 lbs.
1 x 145 lbs. *Personal Record* Got it up, but it was U-G-L-Y

Traveling Lunges
3 sets 20 w/15 lb. DB's

Lateral Cable Row
12 x 70 lbs.
10 x 80 lbs.
8 x 90 lbs.

Dumbbell Shoulder Press
12 x 17 lbs.
12 x 17 lbs.
10 x 17 lbs.
8 x 17 lbs.

Tuesday, October 07, 2008

Tuesday

Here's the log for Tuesday and exercise plan for the week.

Today: Cardio/Weights (Training Session)
Wedesnday: Cardio
Thursday: Bicycling (40 miles -- have off from work!)
Friday: Cardio/Weights
Saturday: Bicycling (20% more than what's done on Thursday)
Sunday: Bicycling (???? Riding with a friend)

Breakfast:
1 C. Cream of Wheat
1 Egg, plus 2 Egg Whites
2 T. 2% Cottage Cheese
FF Half-n-half, for Coffee

AM Snack :
1 C. Silk Soy Milk w/DHA Omega-3
1 Svg. Syntrax Nectar Cappucino Whey Protein

Lunch:
1 Slice 100% Whole Wheat Bread
4 Oz. Chicken Breast
1.25 C. Salad Mix
1/2 T. Balsamic vinegar

PM Snack:
1 C. Silk Soy Milk w/DHA Omega-3
1 Svg. Syntrax Nectar Cappucino Whey Protein

Dinner :
4 oz. Tilapia
1/1 C. Broccoli

Protein: 169 g (52%)
Carbs: 97 g (30%)
Fat: 26 g (18%)
Total Calories: 1,314

Vitamins:
Flinstones Complete AM & PM
Biotin
B-12 Dot
CorOmega (AM & PM)
Calcium Citrate w/Magnesium & Vitamin D

Monday, October 06, 2008

Food for Monday

Breakfast
1 egg + 2 egg whites
FF half and half, for coffee
1 c. Cream of Wheat

Snack
1/2 Apple
Syntrax Nectar Cappucino Protein

Lunch
4 Slices turkey Breast
1 Slice 100% Whole Wheat Bread
Mustard
1 C. Salad mix
1 t. Balsamic Vinegar
1 T vinegarette Dressing

Snack
1/2 Apple
Syntrax Nectar Cappucino Protein

Dinner
5 oz. Baked Fish
1 C. Broccoli

PM Snack
1/2 C. 2% Cottage Cheese
1/2 C. Grapefruit

Protein: 159.5 g (52%)
Carbs: 102.8 g (34%)
Fat: 18.9 g (14%)
Total Calories: 1190

Vitamins:
Flinstones Complete (am and pm)
Biotin
B-12 Sublingual Dot
Chewable Calcium Citrate with Mag and Vit D
CorOmega Fish Oil (am and pm)

Saturday, October 04, 2008

3 Months...

...since the last time I was on my bike! I'm not sure why it happens, but after a major even I always seem to fizzle out for a while. Guess it's sort of burnout... I don't know.

Today I got on my bike. Woohooo! Almost 16 miles in about an hour. I did a little "touring" at some Ike damage in one of my favorite older neighborhoods. :(

I'll get on it tomorrow and go a litle further. I found a backroad that might make riding after work a viable option for me. with the LiveStrong ride just a few weeks away, I need saddle time. :)

That's it for now... time to get the weekend chores done.

Friday, October 03, 2008

Don't Lose Your Power to Choose

Don't vote... unless you care. Register before your state's deadline. In some the deadline is as early as October 4th!

Not registered; no voting for you!

Of course if you don't care, it doesn't really matter then, huh?

And frankly, with all due respect, I don't give a flip who you vote for, just do it and exercise this American priviledge to participate!