| Diet: ------------------------------------------ 5:00 AM - Pint water w/ 1 Scoop NO-Explode 5:30-6:00 AM - Pint water (while doing Cardio) 6:30-7:00 AM - Pint water post exercise 7:30-8:00 AM - Protein shake (EAS RTD 42G Protein) 10:00-10:15 AM - 1/2 Tin Tuna, Organic Brown Rice, Pint water 12:30 PM - 1/4 Pound Turkey, 1/2 Sweet Potato, Slice Jalapeno Cheese Bread, Pint water 2:45 PM - Protein shake (EAS 100% whey), Pint water 4:30 PM - Protein shake(BSN Syntha-6), 1/2 Tin Tuna, Organic Brown Rice, Pint Water 5:30 PM - Pint water w/1 Scoop NO-Explode 7:30 PM - Pint water (while doing Cardio) 8:30 PM - Hungarian Beef Stew w/ Carrots 10:00 PM - Protein Shake (Dymatize 12 Hour Protein) Nutritox: ------------------------------------------ 8:00 AM - 2 Athletic Multi-Vitamin, 2 Joint Renew, 1 MRM Attention 12:30 PM - 2 Athletic Multi, 1 MRM Attention 10:00 PM - 2 Athletic Multi, 2 Joint Renew, 1 Slo-Niacin Cardio: ------------------------------------------ 5:30 - 6:00 AM - Eliptical Trainer Start < 124 Zone 2 124-134 Zone 3 134-144 Warm Up - Gradually increasing heart rate 10 beats every two minutes up to Anaerobic Threshold. This should take about 10 to 12 minutes. Recovery down to zone 2 as quickly as possible. 1) Zone 3 for 3 minutes 2) Zone 2 for 2 minutes (1 and 2) x 4 Goal is to repeat 8-10 times (Use speed to get to all Heart Rate Zones but level is 5 the whole time) Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes (level down to 2) Use speed to get heartrate up (stay at level 2) 7:30 - 8:00 PM - Eliptical Trainer (Same criteria as AM Session) 0:00 - 2:00 124bpm 2:00 - 4:00 134bpm 4:00 - 6:00 144bpm 6:00 - 8:00 154bpm 8:00 - 10:00 164bpm 10:00 - 12:00 164bpm 12:00 - 14:00 Recover down to < 142 as fast as possible 14:00 - 16:00 Ramp up to > 164 as fast as possible and maintain 16:00 - 18:00 Recover down to < 142 as fast as possible 18:00 - 20:00 Ramp up to > 164 as fast as possible and maintain 20:00 - 22:00 Recover down to < 142 as fast as possible 22:00 - 24:00 Ramp up to > 164 as fast as possible and maintain 24:00 - 26:00 Recover down to < 142 as fast as possible 26:00 - 28:00 Ramp up to > 164 as fast as possible and maintain 28:00 - 30:00 Recover down to < 142 as fast as possible 30:00 - 35:00 Cooldown - drop heart rate gradually down to < 124 in about 5 minutes level down to 1 |
Monday, February 23, 2009
Burn2Live-Day 1
Saturday, February 21, 2009
A New Service
I'm trying a new service today - well new to me anyway - its called "BlogMailR". If it works I can post directly from email....
* As a kid who grew up on the Southside of San Antonio in the late 60's and early 70's I appreciate the heck out of two recipes in particular this one and one for Migas if anyone can point me to the particular version that was my favorite I'll be much obliged - this one is kinda obscure though...you'll have to have patronized a small family owned mexican restaurant - The name escapes me - right next to SAC on North Main (I think it was between West Park and Myrtle). At any rate, I had several versions of migas by the time I was old enough to be a student at SAC but my favorite was the one the owner fixed up when me and Manuel (my best friend since we were freshmen at Highlands High School) would go in as his first customers of the morning. I'll never forget the owner, a man I guess was in his late 40's or early 50's, making the sign of the cross and thanking God for his first sale of the day, the framed "Very First Dollar" he ever made, and the framed (yes framed) JFK Innagural Address album cover. This was a traditional place that became a bar in the evening - no I never went there at night I was way too cool for that you'd have found me at the Bone Club (around the corner and down a few blocks on San Pedro) or at Raw Power and Electric up the other direction on San Pedro....but I digress...as I read on someone else's blog "The Older I Get the Cooler I Used to be". 11:00 - Pint of water more later... |
Tuesday, February 17, 2009
My First Magic 100 List
It's taken me some time to really "wrap my head around this" so to speak - the ideas for doing this I'd been somewhat familar with before - but I'd never seen or heard someone put them in the proper sequence to actually help me accomplish them.
Now these goals are mine - so I have my reasons for having each and every one of them - even if some of them might not seem like such a big deal to others. Keep in mind these are goals that "I own" so to speak.
Okay so with no further ado here goes - the list:
Health
1) Thank God for my health every day (Real Prayer/Real Listening)
2) Keep a daily food/exercise log every day
3) In bed by 10:30 PM at least 5 nights a week
4) Walk/Run 5 miles daily (following Tim Noake’s book)
5) Incorporate ‘Burn To Live” diet regimin
6) Incorporate Nutritox supplement schedule
7) Incorporate ‘Burn To Live” training regimin
8) Drink 100oz water daily (minimum)
9) Add the Royal Court to the exercise regimen 10 days at a time
10) Block out negative history as soon as I become conscious of it.
11) Cut TV to one show per day
12) Set Alarm to getup and move around hourly during the workday
13) Lose 20 pounds by May 19th, 2009
14) Update blog on a regular basis regarding Health
Family
1) Thank God every day for my family and encouragement to grow closer. (Real Prayer / Real Listening)
2) Do household chores on weekends (husband specific - lawn, garage, yard)
3) Have a designated family night (for the time being Saturday afternoons)but usually a night during the week when family takes precedence over all else for whatever activity we want (movie, game, video, etc.)
4) Go away somewhere together as a family every 12 weeks
5) Eat out with my wife at least once a week (date night)
6) Read to my daughter at least once a week for the time being.
7) Take every phone call from my daughter (Don’t miss even one) and take a minimum of 3 per week with Beth.
8) Clean the garage
9) Finish paining in Bathrooms
10) Paint Master Bedroom
11) Tear out and replace Front Flower/Shrub beds
12) Top Soil/ Aerate/ Fertilize and Maintain Front Lawn
13) AC Cabin Filter for Maxima
14) Buy a new book to read to Amy
15) Clear out dishwasher nightly
16) Clear out laundry nightly
17) Clear out Home Office
19) Learn to Listen More and Speak Less to Beth and Amy
20) Screw up - Take some risks - Don’t be stupid. Just don’t be afraid to make some mistakes.
21) Clear out bedroom daily
22) Nail down carpet
23) Replace carpet
24) Add Water Feature/spa to backyard
25) Re-roof the House
26) Clear out the Attic
27) Replace Back Fence
28) Replace the water heater - with tankless and external filter
29) Get a water treatment system
30) Clean out schedule for some quality time with Beth every day
31) Order House Charity NAMI tshirt - Completed
Finances
1) Give thanks to God daily for the opportunity to live and “Live Large”. (Real Prayer/ Real Listening)
2) Read and implement Dave Ramsey’s “Total Money Makeover”
3) Read and implement Tim Ferris’s “The Four Hour Work Week”
4) List real goals from Dave Ramsey, Tim Ferris, and Dax Moy
Career
1) Give Thanks to God daily for the opportunity to “Serve” and “De-Serve”. (Real Prayer/Real Listening)
2) Get involved in the Python community
3) Get involved C/C++ standards body
4) Teach Java at the SIGs again
5) Give presentations on Pearl
6) Teach LISP
7) Read - Introduction to Algorithms, Thomas H. Cormen, et al
8) Read - Data Structures and Algorithms, Aho, Hopcraft, and Ullman
9) Read - Algorithms in C++, Robert Sedgewick
10) Read - The Art of Computer Programming (vols. 1-3), Donald Knuth
11) Read - Code Complete, Steve McConnell
12) Read - Programming Pearls, Jon Bentley
13) Clear out workplace office of all detritus
14) Get in by 7:30 AM or earlier 3 days a week
15) Log on from home and generate/correspond with Richard and/or Shelley nightly
16) Follow Through on Web Conversion (Connections to SharePoint)
17) Finish Photoshop Techniques
18) Learn C# .NET 3.5
19) Learn 2007 SharePoint
20) Be genuinely interested and enthused when asked to participate - let go of the past.
21) Keep mailbox sorted and disposed
22) Keep a notepad to add items to the “Work 100” list as they come up
23) Finish Topaz / Publisher Site images
24) Mess up - Take some risks - Don’t be stupid. Just don’t be afraid to make some mistakes.
25) Update blog and CV regularly on Career moves
Adventure
1) Thank God daily for the Vision and Desire for Adventure. Real Prayer / Real Listening
2) Play guitar in a band again
3) Run a race 10k - marathon
4) Zip Line at Bastrop
5) Visit Grapevine with Beth
6) Spend a weekend in Roundtop with Beth
7) Go Snow Boarding
8) Learn to drive a race car
9) Learn to ride a motorcycle (harley the same one Jax Teller rides on Sons of Anarchy)
10) Do 20 pullups and 200 situps
11) Get my RKC
12) Get AOS certified
13) Finalize plans to attend one: MDC, SD West, Java One
14) Tour the wine country (Solvang, CA) with Beth
15) Vacation to San Francisco with Beth
16) Learn to Sail
17) Learn to Surf
18) Learn to play the Humble Pie and Cream Hits
19) Blog on adventure growth w/ pictures
20) Get a new electric guitar and amp
Education
1) Thank God daily for the Desire and Opportunity to Learn. (Real Prayer / Real Listening)
2) Read the RLF list (finish and understand) 2009
3) Learn to Communicate better with Beth and Amy
4) Learn to create “Passive Revenue Streams” and “Multiple Sources of Income”
5) Learn Brazilian Portuguese, Spanish and French
6) Finish bedside reading stack
7) Keep up with wsj.com and ft.com
8) Keep up Blog postings for growth and insight on education
9) Actively read the bible once a year w/ notes
10) Go through ‘Wild at Heart’ workbook & finish the movie collection
11) Read ‘Way of the Wild Heart’
12) Watch ‘Pursuit of Happyness’
13) Read Paolo Coelho’s ‘The Alchemist’
14) Watch ‘Coach Carter’
Okay so there they are now on to chopping down some trees...
Now these goals are mine - so I have my reasons for having each and every one of them - even if some of them might not seem like such a big deal to others. Keep in mind these are goals that "I own" so to speak.
Okay so with no further ado here goes - the list:
Health
1) Thank God for my health every day (Real Prayer/Real Listening)
2) Keep a daily food/exercise log every day
3) In bed by 10:30 PM at least 5 nights a week
4) Walk/Run 5 miles daily (following Tim Noake’s book)
5) Incorporate ‘Burn To Live” diet regimin
6) Incorporate Nutritox supplement schedule
7) Incorporate ‘Burn To Live” training regimin
8) Drink 100oz water daily (minimum)
9) Add the Royal Court to the exercise regimen 10 days at a time
10) Block out negative history as soon as I become conscious of it.
11) Cut TV to one show per day
12) Set Alarm to getup and move around hourly during the workday
13) Lose 20 pounds by May 19th, 2009
14) Update blog on a regular basis regarding Health
Family
1) Thank God every day for my family and encouragement to grow closer. (Real Prayer / Real Listening)
2) Do household chores on weekends (husband specific - lawn, garage, yard)
3) Have a designated family night (for the time being Saturday afternoons)but usually a night during the week when family takes precedence over all else for whatever activity we want (movie, game, video, etc.)
4) Go away somewhere together as a family every 12 weeks
5) Eat out with my wife at least once a week (date night)
6) Read to my daughter at least once a week for the time being.
7) Take every phone call from my daughter (Don’t miss even one) and take a minimum of 3 per week with Beth.
8) Clean the garage
9) Finish paining in Bathrooms
10) Paint Master Bedroom
11) Tear out and replace Front Flower/Shrub beds
12) Top Soil/ Aerate/ Fertilize and Maintain Front Lawn
13) AC Cabin Filter for Maxima
14) Buy a new book to read to Amy
15) Clear out dishwasher nightly
16) Clear out laundry nightly
17) Clear out Home Office
19) Learn to Listen More and Speak Less to Beth and Amy
20) Screw up - Take some risks - Don’t be stupid. Just don’t be afraid to make some mistakes.
21) Clear out bedroom daily
22) Nail down carpet
23) Replace carpet
24) Add Water Feature/spa to backyard
25) Re-roof the House
26) Clear out the Attic
27) Replace Back Fence
28) Replace the water heater - with tankless and external filter
29) Get a water treatment system
30) Clean out schedule for some quality time with Beth every day
31) Order House Charity NAMI tshirt - Completed
Finances
1) Give thanks to God daily for the opportunity to live and “Live Large”. (Real Prayer/ Real Listening)
2) Read and implement Dave Ramsey’s “Total Money Makeover”
3) Read and implement Tim Ferris’s “The Four Hour Work Week”
4) List real goals from Dave Ramsey, Tim Ferris, and Dax Moy
Career
1) Give Thanks to God daily for the opportunity to “Serve” and “De-Serve”. (Real Prayer/Real Listening)
2) Get involved in the Python community
3) Get involved C/C++ standards body
4) Teach Java at the SIGs again
5) Give presentations on Pearl
6) Teach LISP
7) Read - Introduction to Algorithms, Thomas H. Cormen, et al
8) Read - Data Structures and Algorithms, Aho, Hopcraft, and Ullman
9) Read - Algorithms in C++, Robert Sedgewick
10) Read - The Art of Computer Programming (vols. 1-3), Donald Knuth
11) Read - Code Complete, Steve McConnell
12) Read - Programming Pearls, Jon Bentley
13) Clear out workplace office of all detritus
14) Get in by 7:30 AM or earlier 3 days a week
15) Log on from home and generate/correspond with Richard and/or Shelley nightly
16) Follow Through on Web Conversion (Connections to SharePoint)
17) Finish Photoshop Techniques
18) Learn C# .NET 3.5
19) Learn 2007 SharePoint
20) Be genuinely interested and enthused when asked to participate - let go of the past.
21) Keep mailbox sorted and disposed
22) Keep a notepad to add items to the “Work 100” list as they come up
23) Finish Topaz / Publisher Site images
24) Mess up - Take some risks - Don’t be stupid. Just don’t be afraid to make some mistakes.
25) Update blog and CV regularly on Career moves
Adventure
1) Thank God daily for the Vision and Desire for Adventure. Real Prayer / Real Listening
2) Play guitar in a band again
3) Run a race 10k - marathon
4) Zip Line at Bastrop
5) Visit Grapevine with Beth
6) Spend a weekend in Roundtop with Beth
7) Go Snow Boarding
8) Learn to drive a race car
9) Learn to ride a motorcycle (harley the same one Jax Teller rides on Sons of Anarchy)
10) Do 20 pullups and 200 situps
11) Get my RKC
12) Get AOS certified
13) Finalize plans to attend one: MDC, SD West, Java One
14) Tour the wine country (Solvang, CA) with Beth
15) Vacation to San Francisco with Beth
16) Learn to Sail
17) Learn to Surf
18) Learn to play the Humble Pie and Cream Hits
19) Blog on adventure growth w/ pictures
20) Get a new electric guitar and amp
Education
1) Thank God daily for the Desire and Opportunity to Learn. (Real Prayer / Real Listening)
2) Read the RLF list (finish and understand) 2009
3) Learn to Communicate better with Beth and Amy
4) Learn to create “Passive Revenue Streams” and “Multiple Sources of Income”
5) Learn Brazilian Portuguese, Spanish and French
6) Finish bedside reading stack
7) Keep up with wsj.com and ft.com
8) Keep up Blog postings for growth and insight on education
9) Actively read the bible once a year w/ notes
10) Go through ‘Wild at Heart’ workbook & finish the movie collection
11) Read ‘Way of the Wild Heart’
12) Watch ‘Pursuit of Happyness’
13) Read Paolo Coelho’s ‘The Alchemist’
14) Watch ‘Coach Carter’
Okay so there they are now on to chopping down some trees...
Tuesday, February 10, 2009
I've Really Done it This Time...
I've "stepped on it with both feet" as we used to say in my flight medic days.
I've actually taken the plunge and purchased Dax Moy's Magic 100. If you know me then you also know that I've been following along his daily email's for some time now so it was really just a matter of time before I decided to take the plunge and purchase/apply his system completely.
This is a great way to really focus on what's most important to me right now and it's only sharpened my goals (albeit by forcing me to break inertia quickly).
I'll get back to this blog with updates and the promised material for 2009 that I so boldly put out that I'd follow in my 2008 Recap post from last month.
Suffice it to say I strongly recommend this program to you if you want to get focused on real goals enought to put real dates on them.
A word of advice if you decide to take the plunge...wear a cup.
Back with more once I've scheduled it in and yes better maintenance of this blog is definitely in the first 100 goals.
I've actually taken the plunge and purchased Dax Moy's Magic 100. If you know me then you also know that I've been following along his daily email's for some time now so it was really just a matter of time before I decided to take the plunge and purchase/apply his system completely.
This is a great way to really focus on what's most important to me right now and it's only sharpened my goals (albeit by forcing me to break inertia quickly).
I'll get back to this blog with updates and the promised material for 2009 that I so boldly put out that I'd follow in my 2008 Recap post from last month.
Suffice it to say I strongly recommend this program to you if you want to get focused on real goals enought to put real dates on them.
A word of advice if you decide to take the plunge...wear a cup.
Back with more once I've scheduled it in and yes better maintenance of this blog is definitely in the first 100 goals.
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