The Peak Condition Project - Watson

December 7th a bump in the road

2010-12-07T18:35:00.000-08:00

my trip to Baltimore was flawless - however - my return home was a very slow turn to the dark side.

It is very cold here - I seem to be in some hibernatorial state where I am trying to eat more carbs and pack it on. This is totally unconscious - even against my will. Such a strange sensation - out of control.

What I remember is that I can start right now and do it. I can have a masterpiece tomorrow - I promise that I am going to work out and follow directions. I know what I want for the holidays. Thanks Brain - Go Team Go!

November 30 - Day 38

2010-11-30T16:49:00.000-08:00

Today I asked Brian to be my team mate again for four weeks.

I weighed 152 on May 30 - I weighed 166 on November 30. I am not consumed with the weight - but with every business trip I see it creep up and then I work it back down - rinse repeat. I am pretty happy around 155 and look great. I think I can crack back to 15? pretty quickly - fun to work with Brian. I also missed writing.

I went out and did the day 36 work out - Not too much problem as I have done an OK job working out. I did experience the great feeling of asking for help and being willing. Awesome - just ask and a community emerges.

I am going to Baltimore tomorrow and working there until Saturday. I am going to do the best I can. Good kismit that the day 36 e-mail is about travel and odd days. I think I can get teh cardio, core, and pushups in and stay pretty close to the diet.

Go Team Go

Watson

August 20

2010-08-20T05:29:00.000-07:00

fun pushup sets and running
I have been doing fun push up sets - all you need is the curb on the street
I do a set of incline 25 this week - I would like to see if I could get to 50
Then I go for my run
When I get back as I am cooling down I get parrallel to the street - one hand on the curb and one hand on the street and do what seem like lopsided pushups 0 I then go to the other side of the street and repeat -
The final set in a decline set
Then I do 8MA and am done

Good stuff

Go Team GO!

Aug 17th

2010-08-17T05:31:00.000-07:00

Back in the saddle
WHEW - after a summer of traveling I got back....and was heavier and more tired

I decided to jump back into pcp mode.

I started on week 30 something and put the clear sheet on the fridge - bang! Away I go.

Working out is a little less maniacal than before. I am happy to say that my body is responding beautifully.

go team go!

an afirmation

2010-07-02T05:35:00.000-07:00

After close to four weeks on the road I am a little softer and a little heavier.

Today is a great day to work out and eat well.

I had a wonderful meeting with Brian in Princeton.

Affirmation - I want to be a better person

Awesome

Go Team Go!

Day 91 or Day next

2010-05-30T13:49:00.000-07:00

new pics are up - I am Complete.

Day 90 A * Running To -or- Running From

2010-05-29T08:31:00.000-07:00

This is the tree that I stared at while jumping for the last 90 days. You may be able to see a single leaf. That is what I stare at while jumping - trying to get an empty mind. That tree was the closest I came to a training partner. I am surprised that my stare did not bore a hole in to the tree...I would really lock into that leaf.

Today has been great. I woke up early...I was fixated on the weigh in. After some plumbing challenges and doing the Day 5 workout I hit the scale. 152 and 83 percent muscle. I was giddy as I updated my graph. WOW - I was consistent.

Jan 3 - 191 - 69% (I started training then)

March 1 - 176 -72% PCP Starts

April 1 - 166 - 74%

May 1 - 157 - 77%

May 28 - 152 -83% PCP complete

I have lost 39 pounds and gained 14% muscle in 5 months. A Wonderful thing...powerful...miraculous...the outcome? I got out what I put in!

After I ate breakfast - I kind of stuck with my pattern I put on my running stuff and went out to rerun a 10 K I had run on Jan 23rd. I wanted to see how I would do. I am in much better shape and 30 pounds lighter. However - I was no faster. HMMMM...why? Well we know that we get out what we put in. I did no training to get faster. It was just easier on my body. I was certainly surprised.

During the run I though about what the past 90 days mean. I kept asking myself I am I running toward my future -or- away from my past? It is really a combination of both. They are powerful motivators.

However, I think as I go to day 91 more of the answer needs to be that i am running toward something. I am putting more of the things that I want and that make my life better into each day. Today I feel strong about the critical mass of confidence and fitness...how they work together.

After the run I did stop and have a cookie and real coffee. Then back to a more PCPish lunch and snack. There is more fruit and almonds in the future. And fewer egg whites.

Alex - thanks for reminding me about youth and promise
Abby - thanks for reminding me how to roll with life's changes and how we can learn to love something (jumping)...Go to France! Quick while you can.
Ren - Thanks for the powerful blogging and working out. And WOW - really... thanks for helping my graph to happen. It made a difference for me.
Brian - Thanks for being such a good writer. What an inspiration you are.

Patrick - Thanks for thinking of others when you discovered this. Powerful stuff.

I should put up my last pictures soon.

Go Team Go!

Day 89 B

2010-05-28T17:49:00.000-07:00

The final workout was long - but doable. If fact the highlight of the set was doing every pull up in the big set. I felt so affirmed. I had an interesting expereince with the super duper sets, I felt like I was getting stronger as the sets went on...and that is what the paper showed as well. Even the davinchis were like that. On most sets on the last one I did more then prescribed on last set.

The planks were not. But I did tack on 8ma. I took these vanity shots while I was pumped from the workout. Go Team Go!

Day 89 A

2010-05-28T05:13:00.001-07:00

The kids are at school. My wife is at work.
The final workout is in front of me.
I have a feeling of hesitancy - a longing to stay in the womb.
The water is getting ready to break.
A little writing and then
I will knock out the final workout!

Go Team Go!

Day 88 C - Push up sit up count down

2010-05-27T16:48:00.000-07:00

Fellow PCPers I introduce to you the Push up - Sit up Count down. I am thinking about doing this every other day on my upcoming trip.

Ten core exercises and ten sets of push ups - Like a super set you alternate between the setups and the push ups. You can adjust the numbers to dial in the right amount of pain. Here is an example.

core exercise	reps	Pushup type	reps
Legs up - crunch	10	regular	10

Legs bent - crunch	10	decline	9

twisting cruch (l r l r l r etc)	10	RT hand on brick	8

Side crunch (both sides)	10	LF hand on brick	8

Side crunch- shoulders flat (both sides)	10	hands together	6

Diamond crunch (legs from a diamond)	10	hands wide	5

Leg lift	10	fists	4

Knee elbow twist	10	incline	3

balance crunch (v sits)	10	decline	2

Slow cycle	10	regular	1

Go Team Go!

Day 88 B - clothes retrospective

2010-05-27T16:37:00.000-07:00

At the beginning of PCP I could barely get into the blue suit and the second suit was in the "I cant wear it closet. I am grateful. The shirt is one I bought a long long time a go (1986 maybe) I kept it all those years - glad I did.

Go Team Go!

Day 88 A - My time at the gym

2010-05-27T15:11:00.000-07:00

I went to the gym today and I am just not a gym hater. I would rather bike or run outside and stay fit by doing. But, I think there are some great things about the gym. There are plenty of lonely people. It is a much better place to meet people than a bar and it cost a great deal less.

They also have some cool stuff that one person rarely has...a sauna, a steam room. etc. They sponsor group bike rides and training for events. All in all not too bad.

I don't think it is for me. I would rather not drive and run or bike where I am than drive somewhere to work out.

They offer resources and some community that can be pretty good. Better than eating Cheetos on the couch.

The combination of blogging, diet, and exercise in PCP is a great match for me. But, gyms and PCP share the maxim - I get out what I put in.

Go team Go!

Day 87 - final family and a grade

2010-05-26T17:27:00.001-07:00

This is my wife Meghan with me on Day 87. I had a solid day. I was torched by the davinchi - forward shoulder...but all in all I had a good workout. I added 8ma after and went on a great brisk walk with wife and daughter at dinnertime.

Diet wise I was solid - but I could feel temptation. Just a few more grams of this, it is OK if I go over a little...that is the devil trying to erode my final power in the closing days. Well...not today!

I have been thinking about how to assess my part in this program. As an educator I want to evaluate or grade projects. Here is my rubric:

Diet

integrity
willingness
creativity
temperance

Blogging

consistency
my blogging
commenting on team
creativity

Exercise

fortitude
intensity
prudence
adherence

Outcomes

muscle added
fat lost
confidence added
friends made

I give myself a solid mark.

These are the shortcomings I notice -

I made a dent in the coffee consumption, but not much

Most of the yogurt was flavored, so there was some sugar in there. Often I cut it with plain. But the real high road would have been plain.

I worked hard during the workout, but I was not reckless. I was not maniacal about timing the rest period (nor was I slothful)

I do feel like I got out what I put in ... a good reminder for life.

Go Team Go!

Day 86 - family and a double shot

2010-05-25T17:07:00.001-07:00

Today went pretty well. I totally enjoyed the Supersets. It was nice to get some variety. The highlight was the awesome pull ups I did and the nadir was the plank failure. There was just not much left in the tank and somehow doing the superset helped me fail. Since we were going to failure I did not move around any or employ any other tactic to prolong the agony. I just gritted my teeth and then failed. A nice benefit of the sets was the pace. I almost postponed the workout until later. I was glad I didn't. I was pumped afterward and felt great at a sales meeting where I think I landed my third client. This contract is for CIO activities for a non profit.

I got some good work done during the day and am close to being ready for our trip on Monday. By the end of the day i was restless and decided to take 8 minute abs with me on the trip. By the time I downloaded it I decided to do it and go for a run. I have not done 8ma during pcp so this was new. I totally did the whole thing - except my neck hurt. I had a great run and then a big bowl of broccoli and some ham for dinner.

During the run I decided what I am going to do on Saturday. We get to pick from any workout we have done. I am going to do an early day and then go re run a 10 K I did in mid January. I have been curious to see if I have gotten any faster. That will also be graduation at my old school. The first one I have not attended in 14 years. It seems good to put a real "stake in the ground" for Watson 4.8 in the new life - rather than going back in time. I also realized that I normally weigh in on Sunday and Saturday is our finale. I guess I weigh in on Saturday.

I made today count!

Go Team Go!

Day 85 - now for the family

2010-05-24T18:11:00.001-07:00

This is my daughter Caroline and our pug Sam. That is me in the shirt that does not fit anymore.

Workout today was good. I was right on track with the diet. I did eat a few grams more of the protein at lunch - I tried shark. It was ok, but it will not make anyone forget about Salmon - that is for sure.

It is interesting the impact of PCP on our home. There are more and more vegetables in the fridge. I am not a bitter pill, but I do, on occasion, point out what is food and what is not. My wife asked about the diet and the workout. I gave her my week one workout and explained the general idea. That was a well intentioned idea that is not worth repeating. I get aggravated and want to say, Hey- it doesn't work if you don' t do it.

I try to keep my mouth shut. In fact the bast advice I ever got was, "Never let a chance to say nothing pass you by? Strong Stuff!

I am still trying to get a grip on the life after. I get tired of eating all the time and have had plenty of egg whites. I like the idea of mid morning and afternoon fruit. I am not sure how much milk and yogurt I actually want. Historically not a big dairy person.

More later

Go Team Go!

Day 84 - fries or apples?

2010-05-23T18:59:00.000-07:00

Today we went to see RIVERDANCE for my wifes birthday. It was awesome. On the way back we stopped at a burger King (I had taken lunch and PCP snack) The picture above is precut apple slices - I though how sad that we are packaging apples like fries to get people to eat them. I always thought that that had a good wrapper to start with. Too strange.

When we go back I took a long run and tried to get caught up on my food. For the first time I wore these super old running shorts from long ago - I ran a marathon in 1993. They are small and orange, cut pretty high. My family was non-plussed. I felt great...like I was all the way back from a dark place. In reality I am more than all the way back. I am where I have never been. I weighed in at 153 today. I wrestled 155 for one match when I was a senior in high school and that was the last time I weighed a 150 something. What is so great is that I was pissed that I was not closer to 140 something. There is so much more of me that I don't need. But WOW I am really getting somewhere.

More later - Go Team Go!

Day 83 - super set

2010-05-22T11:27:00.000-07:00

Today is going great. I had a great work out. I accidentally did a set of the ski pole thing so my triceps were really worked and I lost count on the final jump set and I think I did nine minutes. I am trying to err on the side of working out more and eating less. 100 carbs instead of 140. On all of the food not drying to get the last drop. Getting enough - but not going over,

I am getting ready to go for a bike ride and then celebrate my wife's birthday. Life is good.

Brians post about getting a chance to carry that extra weight - even for a few minutes is just awesome. This is some much easier than carrying the extra weight. Feeling good is also much easier. I have done something called mirror work where you literally tell yourself things that are positive. It is powerful stuff. However, it naturally generates itself when it is true. A critical mass type of thing. After 83 days I do have a great deal of momentum and velocity. Awesome.

Go Team Go!

Day 82 - hit the road

2010-05-21T17:04:00.000-07:00

For the last few days I have been doing some light (me and the run) running. A 3 or 4 mile jog in the afternoon. I have been running for over 20 years. I sort things out running that I never get around to swimming or biking. Jumping is OK but I have to keep track of the time - a big distraction for me. I am thinking about getting a cheap digital timer. 10 minutes and BANG I am done. Back to the running. I have been doing this and the full workout. I the back of my mind I am bothered that my weight has been up since the indulgence (fat % is seemingly down) we will see how the graph looks on Sunday.

I am trying to let go of this and focus on the afterlife where how I look and how I feel matter. The numbers we assign do not. We will see how I go. I must say during the last few months I have been fascinated by the numbers...what they do during the day (weight up % down) They are not a worthy objective. The confidence I feel from feeling and looking good is a worthy goal.

Any way diet on track and work out good. Made today a masterpiece.

Go team Go!

Day 81 - spent, I am just spent!

2010-05-20T18:49:00.001-07:00

Today was good. Dark thirty workout, car pool, scattered but solid day of work, an afternoon run, a school event, and a really long work phone call at night.

An interesting post indulgence effect is that my weight is up and my % body fat is down. Almost like that shook something up. Trying to focus less on the weigh and more on how I look and feel.

I am exhausted. Tomorrow - new pictures and perhaps some rest.

Go team Go!

Day 80 - a special visit

2010-05-19T18:38:00.001-07:00

My indulgence day was too fun to occupy one post. Little did I know that Patrick was coming to town to visit his old high school. Where we met 14 years ago. I had seen him twice since his graduation. My learning obout PCP happened when a mutual friend went to his wedding this year. A powerful sequence of events for me...for sure. It was great to catch up and today he came over for an early AM workout. Too much fun.

I have been settling back in to a post indulgence groove. Today's eating has been spot on. The workout was great - bicycle is a killer.

I have been thinking about the difference between starting something and finishing something. Certainly we are in the stretch run on PCP. But, finishing PCP in not an end game anything. It feels more like a launch. A powerful launch of Watson 4.8 (I turned 48 in April). People ask me what I am training for and I tell them I am training for the next 10 years. They laugh.

But I am not kidding. I have some big boy things to do and I need to be in peak condition to do it. The confidence alone is worth the time and energy. Not to mention how people treat me differently.

The big difference is that I feel so great. People pick up on that vibe like the way a dog can smell fear.

Working out at dark 30 tomorrow. I liked it this morning.

Go team GO! Lets start something.

Day 79 Indulge - Great job Watson

2010-05-18T16:11:00.000-07:00

Etymology: Latin indulgēre to be complaisant

Date: circa 1623

transitive verb 1 a : to give free rein to b : to take unrestrained pleasure in : gratify

I decided not to do this half heartedly. My initial instint gave way to a liitle more thought. I also benefited greatly by my PCP mates - Alex, Ren, Abby, and Brian. I began to think of it in more general terms and with more scale and depth. I decided to have an indulgent day. I barely worked at all. I had a great breakfast, took Paul to school, came home and worked a little, then worked out. I had a great workout and made it through the planks, I was twitching and moving...but I made it.

Now - Indulge. I started at a coffee shop Sisters McMullen and with a copy of WIRED and an article I had been wanting to read for months about someone who tries to vanish. I love a good cup of coffee and an excellent cookie. It was a trifecta of pleasure. I read the entire article, teh phone never rang - an excellent hour in a wonderful day.

But wait - there is more. I then wen tot the fancy grocery store to get lunch. What fun to walk the perimeter of the store and carefuuly select an excellent dinner. An apricot here, an heirloom tomato, a beautful steak, an apple pie, some powerful pumpernickel bread, 6 cashews covered in yogurt or chocolate, and some beautiful olives. REady set go!

I got home and began to prepare. I had so much fun. A funny thing happened when I was gettign the almonds. Istarted to act like a glutton...like i was sneaking from myself, a suble shift from celebratory to gluttony. Happily I shifted back quickly. But it was odd to watch. The meal was delicious. I made to much and I just saved it for dinner. When I looked a the food I realized that except for the pie and bread it was all food. Fantastic! I feel better about day 92.

Go team Go!

Day 78 - Planning indulgence and day 91

2010-05-17T18:22:00.000-07:00

Today was great - Got the workout in at a great time and once again enjoyed the benefits. Skipping for that long was really something. Happily - I just knocked it out. The rest of the workout was great.

Eating today was solid. But I keep flutuating between wanting to skip and really wanting to pack it in. I did have some fun at dinner when I ate all raw vegetables. It was great and so easy. I am really enjoying red, yellow and orange peppers. I had chicken today...NEWSFLASH...chicken is not as good as fish.

I think I am going to have my indulgence tomorrow at lunch. Current menu is almonds, Steak, Oatmeal raisin cookie, apple pie, bread with jam and or cheese maybe, probably some vegetables...and SALT. I like to have lunch because I get to eat in solitude. I don't know whats up with that...it drives my wife crazy.

Day 91 - When I look to the fridge - who will tell me what to eat and how much? Before I started PCP I had been doing Weight Watchers and writing down what I ate. I think that was pretty good. I will continue considering. I do know one thing I am not going to eat two breakfasts anymore. I do think I want to have a great lunch, and then really taper off at dinner.

And to complicate things my son and I are flying to Australia and then China for the first 18 days of June. I think I am going to stick with real food. I have liked that as a guidline. Strong stuff.

Go team GO!

Day 77 - back away from the edge

2010-05-16T18:11:00.000-07:00

Today had some fantastic rejuvenating spots. And I think a powerful respite from the never satisfied taskmaster - that lives inside me and perhaps all of us.

I slept in today and had a restful morning - with some wonderful solitude. I updated the chart and was happy to see more weight loss and mystified by the different behavior of the body fat meter. But it is much more erratic - and not really important.

As I was mapping out the day I planned to do a brick workout in the afternoon. This is a triathlon phrase for doing two activities back to back. I was going to go on a nice ride and then a run. I have not done one since I started PCP and was looking forward to it.

Before lunch I went for a walk, met some friends and came home. I try not to drive on Sunday and I keep my phone off most of the day as well. Small but powerful gifts to myself. When I returned had a great lunch and then my wife and I totally cleaned our room. I wne thtrough every drawer. I threw out the first clothes. I also move many slacks to the other closet. I am going to take a picture this week of me in a suit that used to fit and one that does fit, although very loose. There was some catharsis there for me. It felt great to clean the room and move some of the old stuff out.

I was getting ready for my ride - I had the clothes on and everything. When the skys opened up and it really started to rain. Eventually I gave up on the ride and went for a run. It was a nice easy run down to the lake and back. I think I needed a break today and am happy now that I didn't push myself to the brink again today. We have less than two weeks left. I want to finish knowing I did a great job each day. I am ready.

Go Team go!

Day - 76 riding the rims

2010-05-15T11:21:00.000-07:00

The last few days I have felt like a car that was riding the rims - not enough air in the tires. The feeling of being close to empty - or running on reserves which I guess is what I am doing. I had a great workout - But at the end the tank is empty - I mean really empty.

As we get closer to our completion point I am fixated an my weight too much. I really want to get to a specific number (my wife thought 152). If I get to 151 I will have lost 40 pounds since January. I am also intrigued by getting to the 140s. However - I know that the numbers are meaningless. It really matters how I look and feel. My health really matters. Writing helps - I will apply some meditation and some prayer. I think this is a key for the post PCP success I am planning.

The picture is my beloved medicine ball. It is blurry because I was shaking. I added it to my sit ups. It made it much easier to fail. I think I could do many many of those. I love that ball because it reminds me of the athlete I am and the potential I have to do great hings. I don't know if I will try to do an iron man. But I will certainly do more triathlons and perform at a higher level. I will not need to be embarressed by my appearance of performance. In fact I think my new appreciation of my body and appearance will greatly enhance my experience.

Going to the store for more great food and then to pick up the boy.

Go Team Go!

Day 75 - Bonk & pushups

2010-05-14T18:15:00.000-07:00

I had a good day and was dead on with my diet.

We had a different family schedule with more free time for me in the afternoon. so I worked at my desk all morning - had a great lunch - went to the office - picked up my daughter - took her to dance - and came home. I then had phone calls and then more phone calls. Finally - workout time.

I ran today instead of jump. Had a good run. Came back and got busy. It was very muggy this afternoon. I did OK on the dips and then had some real fun with the push ups. I do different types of push ups. With the IRON GYM I do one set wide and one set narrow. Then with my bricks I do two uneven sets- one set with one hand on the brick - then next set with the other hand on the brick. Finally I do a regular set. Well I was feeling so tough I did a sixth set.

I was doing OK until I got the the 5 set 90 second planks. Then it all went bad...or I just got to have lots of failure. For some reason in each 90 second set I just failed after 25 seconds. pause re-boot and then I held our for the remainder. So odd - every set had this pattern. At the end I was a lump on the pad. I made my way inside and I really felt like I bonked - or overdid something. It happens sometimes. I hope tomorrow I feel stronger.

I also realized I have been totally skipping a yogurt serving all week. I wrote it down I just never saw it. I also got vanilla yogurt tonight. It is bad enough drinking milk. The plain yogurt was worse than milk. That and coffee are my weak links.

Thinking about the indulgence - Salt, Steak, Oatmeal Raisin cookie, apple Pie. That is what I am considering. But, I still think about skipping it...not sure if that is an option. I must say I have been better off following the program - do more - argue less.

Well - I live to fight another day tomorrow.

Go team Go!

day 74 - narcissus and avacado

2010-05-13T09:09:00.000-07:00

Off on another great start. I have even had less coffee today!

I got the workout in this morning and felt great. Jumping has been better in recent days and less nerve pain. Awesome. Felt strong and pushed right on through. I really enjoy the days more when I work out in the morning. I get up, have my magnificent breakfast, get the kids out and do a quick work check to make sure nothing is on fire. Then I go work out. I even turn off the phone. I love having that in the bag for the day.

Per Narcissus - I do look at myself much more often and with great admiration. This is new and what a powerful force for good. The constant ringing in my head of "I look great" is fantastic. It packs more of an impact because I know why I look so good. It is not a mystery. We know exactly - why we look the way we do. However, lurking there is a part of this that can get out of hand. I don't want to limit the good vibe, I do want to embrace all the confidence. I want to avoid the arrogance. This is a nice problem to have!

AVOCADO - is a great spread on pumpernickle bread for lunch. Quite a treat in the midst of PCP.

Go team Go!

Day 73 - back in the saddle

2010-05-12T13:43:00.000-07:00

I made a real effort today to get things done in the right order and feel much better today. I worked out earlier and ate right on schedule.

The workout today was a challenge - but I felt great. The bike core exercises kill me. I end up doing sets for 15 seconds then fail, back up, fail, back up -fail. So I must be doing it right. Good day jumping. Fewer problems with the nerve problem.

I need to step it up at work. Hopefully I will have a big next two weeks before I hit the road for what looks like most of the summer. Today seem smanageable and I feel strong.

Going to the store for fish and plain yogurt.

Go Team Go!

Day 72 - whew

2010-05-11T19:36:00.000-07:00

What an odd day
I did OK eating - I don't think I ate enough at any meal after breakfast. Eating out with the office was strange.

My workout was great, but I had to do it in three parts. One highlight. I did the jumps and core at home. Then at my son's lacrosse game I went into the gym and did dips on the real deal...not chairs. Much easier and smoother. Then after the game I brought the kids home, feed them, finished the workout - and ate a hybrid dinner and snack. just an odd day. I felt great about finishing the workout at all costs. I never know what to think when I under eat. Just such a new concept.

Strange crossroads - Pants. There are pants that I could not wear in December (too small) that I cannot wear now (too big). In fact I wonder what I should do with the clothes that don't fit. I wonder about giving them all away - or putting them in storage. But what would I be storing them for??? Shirts are also too big - but they don't fall off.

I thought of my fellow PCPers when I wanted to not finish the workout. Thanks for being there.

Go Team Go?

Day 72 - lunch in a restaurant and pants

2010-05-11T11:30:00.000-07:00

Today started a little differently. I took my son to school and then took my daughter to school and went to the office downtown for an 11:00 conf call. This means that I am in the office all day. This is sub optimal.

I brought in my snack and we went out for a birthday at lunch. I just tell the people what I want and let them figure it out. I am sure I ate OK - just not enough protein.

I am going to have to sandwich my workout today. Cardio and core this afternoon and the rest after dinner. Sometimes this is fun. It certainly makes for a full day.

PANTS - My new problem is that pants that I used to not fit in are now too big too wear. I am going to need to make a decision about what to do with the old clothes. A crossroads...A point of no return...overthinking!

Go to go pick up daughter.

Go team Go!

Day 71 - in the zone

2010-05-10T16:38:00.000-07:00

Today was a good day. I had a great start and got my workout in after breakfast but before the break. That is a good time for me and I like getting the workout benefit through the day. More alert and confident. Also relaxed as I don't have to fit it in later. The day is wide open.

The workout was tough. 6 minutes of jumping was a challenge. My form started to deteriorate and my poor toes pain the price. I did find some comedy in doing Davin chi until failure. HA - HA...It don't have to do 20 of those to fail.

Great job eating today. At every turn I had a little less. I am trying to stay under the suggested - instead of getting every last gram...as if I am starving. I fried eggs today to get the egg white - a nice shift.

New pictures are up - I took a look back in time. What we are doing is remarkable. It really motivated me to stay the course and wring every last drop out of this process. I have dreamed about looking the way I am starting to look for much of my life. The shame of the extra weigh cast a long sad shadow over my entire personal landscape. Perhaps a better way to put it is that it seems like I have taken off a pair of glasses I don't need and without them I can see with more clarity and accuracy than ever before. It is awesome!

I feel like I am at the beginning of a sad count down. 71 days in means only 19 days remaining. Much to do - much to do.

Go team go!

Day 70 - Mothers Day

2010-05-09T18:30:00.000-07:00

Well today went OK.

Fun to fill in the new graph numbers - hard to dispute the trend!

I am going to try and have new pictures tomorrow.

My wife had a great mothers day, I did call my mom.

However, it was really hard to get PCP in. There was so little time. But, my family was great...they encouraged me to get-r-done, so I did.

A confession, I did not eat all of the food. We ran out of eggs and I totally missed the morning snack, in part because I slept late (it was great) Had a dead on breakfast - went out to church, went on a fantastic walk and then it was time for lunch.

Good idea of the week. I spread avocado on my pumpernickel bread at lunch. So good!

Feeling good and locked in on the purest week of PCP.

Go team GO.

day 69 - tired and ready to lay down

2010-05-08T16:14:00.000-07:00

Tough day parenting - good workout - lots of yard work - even went for a run.

Highlight of the day was a great trip to Earth Fare. I loaded up for a great week and at several turns resisted the temptation to get something almost great. Example - I looked at honey for a long time and then went - I don't need honey this week.

I did get hit on by a cougar for the first time - too funny

My wife is back and I think my son has pulled it together.

going to have an easy night. New numbers for the graph tomorrow - always interesting to see what the scale says.

Go team Go.

Day 68 frustration and strength

2010-05-07T09:17:00.000-07:00

Some days when I am jumping rope it goes so well.

Smooth - Rhythmic - Elegant, TODAY was not one of those days.

I jumped for 15 minutes and I think I hit my foot and had to restart 20 times or more. I though that this was frustrating. THEN (This is the good part) I marveled at how quickly and peacefully I just started again and kept going. What a masterpiece moment! That ability is what generates the velocity that makes life great. The entire negative avalanche of having to restart never happened.

Then I went to do the dips. I do them on our porch because that is where the chairs are. For a change I was wearing an old red Nebraska tank top. As I was doing the dips I looked up and there is the reflection of the window were these ripped shoulders. A pretty great moment.

I was also inspired to try on a bathing/swim suit from yesterday's e-mail. Holy Smokes. The picture is bad - tough to take alone. But, things are happening. Very exciting.

My wife is out of town and I am doing more carpooling / hauling the kids around.

Glad I got my workout in during the manageable part of the day.

Go Team Go!

Day 67 band wisdon 7 / a little time to reflect

2010-05-06T05:59:00.000-07:00

Band wisdom 7 - Lean proteins consist of fish, skinless white meat chicken or turkey, lean cuts of beef, tofu or protein power drink mixes, legumes, etc

HEY - what about the major food group egg whites?

I was on the road yesterday and got back, worked out and went for a beautiful run. I felt so free and the breeze was cool, a setting sun smiled at me over the mountains. I felt light and strong. WOW - a new world.

Today I have a real opportunity. My daughter is going home with a friend and then to practice. I pick her up at 6:30. It is 9 AM. So I have 9 hours to live with no carpooling or driving. I need to get some work done. However, I am officially not planning on working all day.

I am planning to get my workout in early, enjoy a walk, see some friends, read a little, do three important things for work.

I had a fun food moment last night. We are a little short on groceries this week. Sometimes I have fun with that and use up things that we have had around for a while. She was making broccoli salad and had cut the stalks off and had put them in the bowl that goes to the compost. I was planning on having pickles for breakfast. I went eureka...I can use those. I found that if I cut the stalks they taste good and look like snow flakes if I cut them like a tree. I steamed then with some onion and WOW they are great.

Shocked, I was shocked when I looked at the PCP home page and saw out band of progress. Time is zooming by. Today I am going to be great with PCP and rejuvenate.

GO TEAM GO!

Day 66 why so hard

2010-05-05T19:59:00.000-07:00

why is davinchi and the bicycle so dang hard.

I never would have guessed.

Long day another great day

Go team Go

Day 64 - wisdom of the bands 6 and some real pain

2010-05-04T16:47:00.000-07:00

6 Each meal should include a lean protein, a low glycemic carbohydrate and an essential (good) fat for optimal nutritional balance.

WHOOPS - I think they forgot the vegetables altogether.

Today was good although my right shoulder arm is pretty painful. It is the same problem as before...nerve problems. There is a nerve that goes up through the ribs, through the armpit area into the back of the arm - through the elbow and then to the hand (pinkie). Something is pinching that nerve or irritating it. Some day s are OK - others are really painful. It gets worse when I jump every day. Sometimes it is like there is a knife in my ribs about four inches down from teh armpit on the back. I have gotten used to it but it certainly eats away at my spiritual cushion. I have been seeing a doctor and I still think it is something working out rather than something getting worse. The new strength in my upper body and back is a big help. For now I drink a big can of suckitup and keep moving forward.

I am on the road for a short trip and I get to see my parents for the first time since I started PCP. Not sure what to expect. I will try and enjoy their attention and then divert the topic. I am planning on dressing in beautiful clothes. I will try to get a picture.

Go Team go!

Day 63 Bands wisdom 5 and belts

2010-05-03T14:02:00.000-07:00

5 - Eat smaller, more frequesnt meals: 2 1/2 hours apart; this will keep your metabolism working at peak performance, and energy levels stay more balanced throughout the day. Small frequent meals help stabilize blood sugar levels in a way that discourages, rather than encourages, the storage of calories as fat.

that is totally what we are doing. Great alignment.

I like the new menu - and WOW that was a great deal of sets in the workout today. It was also very humid when I was working out and I went through a good number of towels. It almost seemed like I was working something out of my system. I also like the 3 sets of 5 minutes. today was a very good jump day for me. Very few stubbing of the toes. I jump barefoot. It is easier now that it is warm.

I really hit the wall yesterday and have slowly pulled out of it today. I think the official athlete work in BONK! I just went to bed at 9:00. completely done!

New idea for coffee, I am going to cut my normal stock with decaff. Not sure why I am so resistant that change.

Ren has a strong post earlier and I wrote on there about keeping on track as more purity than discipline for me. I wonder how pure I can take it. Certainly a little more pure.

Time for the last snack of the day

Go TEAM GO!

Day 62 lines cross new clock

2010-05-02T14:10:00.000-07:00

Quick post today

This is the clock my wife got me for keeping track of the rest periods between sets - TOO FUNNY

And new numbers on the graphs - lots of movement this week.

Went to a party last night - looked great in a suit that had not seen the light of day in a long time. I can officially wear anything that I own and am considering getting rid of some things. I had the first thought of a gift to give myself at the end of PCP. I am thinking about a new blue suit. The old one is just too big to wear, even with suspenders - I look like David Byrne in his big suit. (you tube it)

Feeling good. Getting ready for a full week. wife traveling at the end of the week - lots of car pooling.

Go Team Go!

Day 61 - Band wisdom 4

2010-04-30T17:40:00.000-07:00

4 - eat plenty of fruits and vegetables. They not only taste great, they are nutrient dense foods containing many vitamins, minerals, phytonutrients, and fiber protecting you from the aging effects of free radiacals.

This sounds familiar to me. One of the biggest things that I am taking from this 90 days is how much better off I am when I eat vegtables and the main event. Not complicated - totally true. As I have mentioned earlier I also like eating the different colors.

Workout today was good. I did one thing different today. I did the cardio last. I knew I was taking my son to a track meet and if I had to I could do it there, So I did it last which was fun. picking up the pace has been posotive - nice to discover.

People were talking today about how I look. It is pleasant. I go zen early and often.

Doctor gave me some B+ vitamin today. What si the PCP verdict on that. She has been a good source historically.

Go Team Go!

Good feeling of the day - I can really do some AB workouts - Although I do no tlove the plank - I can do it and leg lifts - strong and controled.

Day 60 - wisdom of the bands 3

2010-04-29T17:17:00.000-07:00

3 - drink plenty of water, try to drink 1/2 your body weight in ounces of water each day. For Example, if you are 150 pounds, drink 75 ounces of water. It will fill you up and cleanse your body all at the same time.

There was an e-mail from Patrick that did not support this. however, I have had a thought that, perhaps, buttresses this position. If people are drinking lots of non water (soda for example) wouldn't switching to water, even for questionable reasons be a step forward? I think that is a yes. I know I am better off when I drink coffee and water.

Today was fine. I kept an eye on the clock during the workout and I think that was a positive. I enjoyed doing the squats with the medicine ball and am happy that I can do V sits.

I must say that I did wonder today what the 2/3rds marker might represent. I have lost a little over 15 pounds and gained some muscle and fitness. I have learned a great deal and folded much of this into my real life. Today I thought about locking into a weight goal. I don't get a great feeling about that. I like the incorporation of the fitness and health into all aspects of my life. An example, I was walking to work today and noticed my reflection in the glass. The first thing to my mind was - God, I look great. News flash...There have been many years without that feeling. The cumulative good vibe of clothes fitting and feeling good packs quite a payload in terms of life satisfaction and confidence. I think I want to spend the next 30 days folding that in as completely and as purely as possible.

Go Team Go!

Day 59 - wisdom of the bands 2

2010-04-28T17:09:00.000-07:00

2 - On average we eat approximately twice as much (bad) fat as we should. Become aware of how much you are actually eating each day; calories from fat should not exceed 20 30% of your caloric intake each day.

Well we have really addressed this. Week one - eat half of what you normally would. The second thing that has helped me both during PCP and when I have been doing a better job feeding myself. There is a power in writing it down. I personally don't think that fat makes you fat. But, what I have embraced from PCP in that nutrition matters and you get more nutrients by eating real food and more colors. I really like the colors part.

Today was OK. I got really busy and did not get the afternoon snack until too late. So I smashed the snack and dinner together. I know that is not the idea. But I am trying not to skip and I don't like eating late at night. Doing the best I can.

I focused on not resting as much during the workout today. I have been focusing on trying to get all the reps in. When I hurry up I fail sooner. Maybe that is good. If I combine Day 59 and 60 emails then that seems like a good thing. I must admit that I have enjoyed the working out and am sure I have not rushed too much. Frankly, I have been so happy that that everything is working so well I was hesitant to RED LINE. Didn't want to blow a gasket.

Getting ready to have night snack and cash in chips

Just remebered - I am running out of belts - what a great problem

Go Team Go!

Day 58 - the bands of knowledge

2010-04-27T11:24:00.000-07:00

My new bands and medicine ball are great, and they came with a great list of tips. I will be sharing them in the next few days.

1 - Don't skip a meal! By skipping meals it encourages binge eating, or uncontrolled eating. If you wait till you're hungry you'll end up making the wrong choices. Skipping meals also leads to greater fat storage

This seems to be in concert with PCP. I think they could add that skipping meals slows or turns the metabolism down and keeping the metabolism high is a great thing, both from with a high energy level and calorie burning perspective.

Just had a good workout. Lunch was great. Speaking of lunch - I love that lunch is the big meal. I t makes so much sense.

Go Team Go!

Day 57 The Road

2010-04-27T07:45:00.000-07:00

WOW - even under great conditions being on the road is tough. Especially as the diet has become more specialized it is tougher to wing.

I woke up at dark 30 yesterday morning - got in a good, but abbreviated workout (I followed Patrick's guidelines and did jumps - core - and then I did one set of everything else- I shoud have gotten up earlier, but I felt good about working with what I had) , took my son to school and then drove four hours plus to Raleigh to look at a project.

I just had a hard time getting all the eating in. I ate my mid morning snack late, at half my lunch in a parking lot, ate the other half at 4:00. Totally missed the afternoon snack, ate steamed vegetables and an egg at dinner, and that was it.

I woke up before dark 30 this morning put oats in yesterdays afternoon snack and enjoyed a great bowl of gruel - then hit the road. I got home around nine and in a moment of weakness at some protein and vegetables. I am gong to work out in a few minutes and am looking forward to the ship righting itself at lunch.

This is a good day for me to remember that doing a great job for the 90 days is not the same as perfection. That being in the day and dealing with life, being mindful, is a great day.

Go team Go!

Day 56 and the lines cross

2010-04-25T11:17:00.000-07:00

New Graph and Pictures so exciting!

A nice weekend is being had by all. We had blessing of the animals today at church - what a riot.

Sunday is my weigh in graph day and things just keep getting better. IN FACT the lines crossed. I weighed in at 160.5 and 78% muscle (non fat). Sometimes the numbers seem meaningless when compared to being in the day and being mindful. However, sometimes they are great motivators and stakes in the ground. Certainly the future has 150? lbs and 80? %.

WARNING - THERAPY BLOGGING AHEAD

Being 150-something. Thirty years ago I wrestled 155 when I was a senior in High school. I imagine that is the last time I was this fit. During those 30 years I weighted 230 in college (Do the words Fat, Drunk, and Stupid come to mind) and for years weighted 190 - 210. I think I have weighted 180 something for the majority of my adult life with some peaks and valleys in there.
A few years ago I was Mr. Low Carb and got down to 165 for a while. Then I went to doctoral school and things at work got worse and worse and slowly I got heavier. I liked most of the low carb drill, but I think without a positive objective (if it is low carb? what is it high in?).

For years I know that anything processed was bad news for me.

This January after losing my job and our on-campus home, moving twice in 100 days (Great news , we ended up a wonderful house that my wife loves), starting a business (So far, better than OK), and going through the holidays I set the scales at 191 on Jan 2nd. At the nadir (or apex?) I had an Epiphany, or a miracle of willingness and I started doing Weight Watchers and recording everything I ate. From that point forward I have been getting healthier and fitter. The timing of my PCP start was divine. May many beliefs and thoughts have been braided together and MY GOD I am unearthing a never before seen version of my body that is awesome. I call it Watson 4.8. Thanks

Go Team Go!

Day 55 - BACK to work

2010-04-24T10:36:00.000-07:00

It is hard to get a look at your back with out a good mirror system or someone to take your picture. Well, something is going on - GREAT!

I am glad it is the weekend. A tough week on multiple fronts. Good day today. Spent some time with a friend and decompressed a bit. The a few hours of yard work.

I nice lunch - for a change the "all I want" vegetable portion was less...Could be a change in the wind...could be Sunday is my weigh in day. Still a good lunch is a good lunch and I do love pumpernickel bread.

I have a workout and a lacrosse game to get in before the day ends. I hope my wife and I are going out tonight. That would be a great step.

Therapy flashback - During this process I have been remembering lots of things that have to do with body image and my relationship with food and nutrition in general. The one that has been rattling around lately is my grandmother telling me she would pay me a dollar each pound I lost when I was young (older than 5 - younger than 10). That seems so sad when i write it. And odd that a catalyst for my great progress is the loss of my job last year and the realization that if I looked and felt better - that was the one thing I could do to make a big difference in this year. Most things I have very little influence or control over and I wrung my hands about them far too much. Well, I do have influence over my diet and exercise regime. What a difference putting that energy there has made this year.

Go Team Go!

Day 54 - Induldge

2010-04-23T09:23:00.000-07:00

Off to a good start today

I had my indulgence yesterday - AWESOME

This is taken on the grill - steak and oatmeal raisin cookie were the treats. I also put hummus on the pumpernickel bread and I used SALT - sea salt. I felt like a KING. I ate outside in the sun for lunch, just me and Jack Johnson music in the air. I really savored the experience,

Now back to the basics - Yesterdays workout was good. I did work my new medicine ball into a few things - that was nice variety and WOW - those new bands are making some new soreness - That must be good.

FOOD - I got a yellow beet - to try something new - It was no better than a regular beet. First big veg disappointment.

Go TEAM GO!

day 53 - tale of the tape

2010-04-22T10:17:00.000-07:00

Things are solid today. I am having to split my jumps and workout.

The big news today are the results from my recent physical.

Here is the tale of the tape

	2009	2010	Delta
Weight	190	165	25
Cholesterol	232	190	42
Triglycerides	58	75	-17
HDL Cholesterol	61	52	9
LDL Cholesterol	159	123	36

I am their poster boy for getting it together

This is good news ans it correlates directly to the dedication we have exhibited and the choices we make

GO TEAM GO!

Day 52 SEXY HOTNESS III

2010-04-21T08:37:00.000-07:00

OK - I am really excited about this. I know it does not yet have a place in the PCP arsenal of jump rope, chair, and bands...BUT I love a medicine Ball and I got one. I love it! On some exercises I will hold it for more umpfff. Today's crunches for example...I held it for the last few crunches of each set. I tried to push it into the ceiling. Each time I saw it I saw the IRONMAN Logo and remembered that I will do triathlons again - with more strength and speed than I could have imagined a year ago.

Getting pumped to BRING THE HEAT

Go team GO!

Day 51 - Sexy Hotness II

2010-04-20T17:19:00.000-07:00

Well they finally came - my new bands. WOW what a difference. The old one was getting so worn out and I know the handle less strips don't meet the PCP requirements.

I love the colors and a vastly superior workout. I am sure my chest and arms grew ten times today as a result.

I had a wonderful workout today and am enjoying new things from the store. I bought a high quality steak tonight and a cookie. I think maybe tomorrow night for dinner. But definitely after I finish the 8 year old assignment. Also, I am going to use salt. The sea salt that I like.

Things were a little more normal today. We will see how the rest of the week goes. Lots of logistics for the next few days.

I have been eating some pickles and olives. A fun change.

Go Team Go!

Day 50 - less emotional cushion

2010-04-19T05:18:00.000-07:00

We are turning a little bit of a tough corner here at the Jordan house. My wife and I have both been traveling more and the end of the school year requires more and more practice for both kids - which means more and more driving around town. Which taken to an extreme is debilitating. We hit our heads on an extreme yesterday. My tremendous progress has upset the status quo in our marriage and we are trying to let the new balance come to us. However, sometimes there is just too much to do. We both get frustrated and either hurt or mad. If you are looking for a good recipe for a fight and unhappiness this is a good one.

My goal today is to be in the day as much as possible and to do the most important things first. I am going to get my work out in after the "bug man" comes and I send out a revision for work.

All in all I am not eating to stuff my feeling and frustrations - That is good, But it means that I those frustrations keep coming to the surface and finding the right way to deal with them is something powerful to work on this week.

Go Team Go!

Sunday of rest

2010-04-18T11:58:00.000-07:00

Big news today was a redesign of my graph from % body fat to % muscle mass. It is the same number - inverted - but there are two great reasons.

First - it creates a much better graph

Second - I am sure I am better putting my mind on what I do want rather than what I don't want. I want muscle mass - ERGO that is the number to record and see.

Excited about the indulgence. I will take a little bit more time this time.

My wife is back and I am scrambling to get caught up for this week and prep for a dynamic upcoming week.

Go Team GO

Answer - a brick

2010-04-17T05:32:00.000-07:00

Question - What do you do if you snap a band and
the new bands have not come? You use a brick for the exercises. When I looked at the brick when I was working out yesterday lots of muscle and veins were popping out. I have been using this brick (and its twin) for push ups for a while and I was happy to give it some screen time.

More later - things are on track, wife is out of town and I am getting killed. I am going to get my workout in during my daughters lacrosse game in the parking lot. I was on the go yesterday from 5 AM until 10 PM and I think I need to get the big things done early today before I crash.

Cool food news - Had rudabegah yesterday I found purple sweet potatoes. I love it!

work out sheets

2010-04-15T13:26:00.000-07:00

This is what I do with the work out sheets. Can you see it. I have been printing and keeping all of them. The sweat by the numbers. The crinkles, The check marks and small smiley faces.

Today was tough especially the davinchi - which since I broke the band I am doing with free weights until the new ropes come. Other than that I had a strong work out.

which is good because the rest of the day has de-evolved.

DANGER WHINING AHEAD

Lots of interactions,change in internet and phone providers, Son struggling at school the last few days, daughters lacrosse stick stolen, wife get ticket going out of town, close to no work getting done, hours of logistics ahead of me, a thin spot in our finances on the horizon (may looks slim, june and july look fat though) my wife being out of town for four days, I am just worn out. And there is much left to do.

Also, the needle has not moved much in the last few days. There is some pent up demand out there.

WHINING OVER

In terms of workouts - I have been wondering what other people do on the dual appendage exercises. For instance on lunges I do all 20 with the right and then all 20 with the left, repeat, repeat, repeat. But on the side crunches I do four sets of the left and then four set on the right. It goes better when I get in to a good position. What do you think?

On the up side
I have my annual physical tomorrow. I don't even remember what I weighted last year. I can' t wait to find out.

I have also thought about changing my graph from % fat to % muscle. I work on being positive and that is better.

Go Team Go!

an old friend

2010-04-14T10:30:00.000-07:00

Great news - an old friend has come back in to my life - olives, they are a vegetable (I think) and what a great addition to a wonderful lunch - YUM.

My car i sin the shop - which has provided a great chance for more bike rides to make my life work. I am both enjoying and amazed by the new things I notice. Today, it was the way my shirt hangs. Who knows what tomorrow will bring?

I have been getting the work out in earlier and that makes the day much more full and rich & it seems I do not fall as far behind at work. Better energy and more appreciation for my good fortune.

I had a strong pull up experience yesterday. I feel certain that my form was bad and that there is a long way to go. BUT - I did great. I think I got 7, 7, 6, 7. Where I was short I gathered my self and did another (quick break) , when I could not do that I did a jump and pull, and then a negative. Counting everything I did 9 on the fourth set. A good feeling.

I burst a band yesterday so I am going to use some birthday money to buy two new and a medicine ball. What extravagance.

Go Team go!

Go Team Go!

bike shirt

2010-04-13T06:02:00.000-07:00

What a great picture

My wife got me this bike shirt for my birthday. I love it. I had

always wanted one. When I look at the shirt - however I notice me and how happy and fit I look. I can hardly wait to go for a ride. I think I will in just a few minutes and then work out.

Diet wise things are great. Exercise wise - WOW the longer planks took a toll on me yesterday. My jumping has improved as of late. I have embraced the notion of doing a set of 500 and just bulldozing through the mistakes. A good metaphor for me.

There are a few family matters that are on my mind and I am confident that I can handle them with the tools I have and not abandon my diet.

I love that my clothes fit so beautifully. It is intoxicating and a remarkable confidence boost.

Go team Go!

Monday - dizzy

2010-04-12T07:16:00.000-07:00

Getting ready for the day and I am feeling good! However - I need to report that I get dizzy much more often. Specifically at night when I get out of bed and when I go from sitting on the floor (abs and creep/jumps) . Not sure what that is about - except that all the fat burning takes a toll on the system.

I am thinking about cutting back on the carbs that remain. I am used to not eating many carbs so I think I will this week. I would also like to reduce all the milk - AUGH! But I thinkI need permission to do that. Patrick?.........

Per coffee - I have not made much head way on that front and will try to adjust this week. I may try less in the morning and allowing a "stimulus package" as an afternoon option?

I am going to workout in the first half of the day this week. My wife will be gone from Wed afternoon until Sunday. So, in the world of first things first if that afternoons are going to be much fuller then I need to "getrdone" earlier in the Day. In fact I am getting ready to work out in just a few minutes.

Per workouts - I think the jumping has contributed significantly to my right arm nerve problems so I am going to continue to incorporate some variety (running and biking). I think four days of jumping a three alternate days are what I will try this week.

I am amazed and thrilled with my body these days. Life is certainly easier when my clothes fit. Also during my bike ride yesterday things were easier and I performed at a higher level. WOW.

I have a beautiful shirt that I have not work in a long long time that is getting busted out today - with an even more wonderful suit - that and the mountain pose will set me free today!

Go Team Go!

April 11th - day 42 pcp - year 48 life

2010-04-11T06:57:00.000-07:00

Today is day 42 of PCP - close to half way
Today is my 48th birthday - Close to half way?

A beautiful day here in Asheville, We all slept in after a long full week. Nice to have a relaxed start for the day.

I am going on a bike ride in a few minutes - So much lighter - so much less to pull, and stronger. An emerging strength to weight ratio that I feel great about.

My lunch birthday feast - fresh tuna veg and veg and veg and pumpernickel. No cake this year.

Symmetry - I feel about the same way concerning PCP and my life. I have done a wonderful job so far. But I feel the best is ahead of me, encouraging me, calling to me, open armed...smiling.

Go Team Go!

Hawthorne effect

2010-04-09T09:01:00.001-07:00

The Hawthorne effect states that people perform better under observation. One key component to this is variety. I am getting a sizable boost from this. The changes in diet and workout keep me on my toes and paying attention. Then, this is where it picks up speed, when I observe new outcomes and behaviors I get a quantum push from the universe to keep dialing in my attention. This velocital element is kicking in right now.

I like Star Trek and I feel like I in the transporter beam. I am neither where I was and nor where I am going to be. We are approaching the mid point of the trip and I am so happy with the process. Today I am willing and excited to follow the directions and marvel at the results. That willingness is HUGE for me. A KSF (Key Success Factor)

The last 24 hours have been strange. Yesterday I got in a minimal workout (jumps and abs) and then went to what I knew was going to be a long day. It turned out that I missed the afternoon tea altogether (planning better would have helped) and today I was getting my blood work done and had to have a very late breakfast so I am not getting the mid morning snack. I ate a great breakfast and have a superior lunch planned. So in short order I missed two feedings and part of a workout. For much of my life I have had all or nothing tendencies. Either I was doing things perfectly or I would get very discouraged (and often quit). What a feeling of strength to look at the last hours as part of the whole. To feel great about the process and to lock in on the Day that I have in front of me.

This is a long sought after alignment of my emotional, physical, and spiritual lives. This synergy feels quite powerful both in its newness and its potential.

Go Team Go!

sexy hotness!!!

2010-04-07T18:33:00.000-07:00

Well I have done it! I posted a fun and a comparative picture on flicker and I for a digital scale. Much better. I can weigh, reset, weigh, reset all in one bowl and i can use any bowl I want. It is the little things - that is for sure.

Over full day
woke up way too early thinking about all the work I need to do. Made some progress. But left work early to go to son' s track meet at old school and then got home late and did a late work out. I did not do an outstanding job being in the day at its end. However, tomorrow is a good day.

VARIETY

I like the variety in the workout a great deal. I miss it in the kitchen. I had a real, "Hey, where is the rest of my dinner moment after the egg whites, apple, and banana. After fighting the system for the first 35 days I have given in and had milk. I just don't like drinking milk at all. I like having more fruit, I miss protein.

I keep having back and nerve problems on my right side. My tight deltoid area "tingles" and there is a funny sensation through the elbow to my pinkie and back to my upper shoulder blade and side rib. Sometimes I think I am making things worse by doing this. Other times, like right now, I think I am finally giving my body a chance to heal itself. Any day now I will be smaller and fitter than ever before. I wrestled at 155 as a senior in high school but I was pudding. I think that it will not be long until I weigh less than that. It just makes sense that new healing, some of which I understand, and some that I don't is going to go on.

I just need to keep moving forward. When I took the fun picture tonight I wondered where that guy had been. I was so grateful for the new turn in my life and excited about tomorrow.

Go Team Go!

PCP on the road

2010-04-06T13:28:00.000-07:00

This what is looked like when we arrived at Indy.

A few travel notes:
Yogurt will not keep in a cooler for four days
Steamed sweet potatoes get better in a cooler
Eggs keep OK
TUNA - not so much

I did great on my trip, I am so glad I went. A magical time with my brother. Once i a lifetime.

I need to go stretch out. A shourt night at the hotel and a long drive make me feel like catching TV and eating something really not on PCP.

Better to work out early and go - or plan - a trip to the grocery store.

Go Team Go!

go Duke

2010-04-04T10:44:00.000-07:00

Things are great

I am totally on track

You should see all the food I brought. There I was at half time of the Duke game eating an egg white

In between games I ate my dinner that I sneaked into the stadium. WHEW - I am going on a run later today by a river.

The trip with my brother is wonderful.

A little bit of a respite from responsibility.

feeling good

Go Team Go!

on tracko

2010-04-03T12:19:00.000-07:00

In Indy

On Track

I brough my own food

I worked out

I am PCP on the road

Go Team Go!

Holy smokes

2010-04-02T06:28:00.000-07:00

I decided to update my graph before my trip

What a thrill to see the progress

It also creates in me a little more accountability - I know where I was when I left and I can discover where I am when I return. My plan is to not miss a beat. In fact without my normal family and work responsibilities I think I will have more time to rest and relax. Perhaps longer runs and an added element of 8 minute abs

GANG

Go Team Go!

I then I could not jump

2010-04-01T17:55:00.000-07:00

I could not jump rope today for love or money.

Maybe that is what happens sometimes.

I did better on the chin ups - still a work in progress

I almost died during the planks - but I made it, I even did 5 more seconds on the fourth one.

My back is a problem and I wonder if it the jump roping. Not the jumping, but the tiny repetitive circles over a sustained period of time. My upper right rear shoulder is ready willing and able to spasm.

I am back to the doctor tomorrow. We will see what she says.

I looked at some of the other PCPers today as they get close to 80 days, WOW - the flicker page is a great tour book of the process. I think I am going to have a little more fun with it. Perhaps a normal and then a flexed picture would be fun.

PCP moment of the day - I felt different in the shower - ribs protruding & muscle. Something is going on.

i am still planning my trip and a totally dedicated to coming back totally on track.

Go team Go!

final four road trip!

2010-03-31T17:49:00.000-07:00

I (and my PCP) are going to the final four.

I got a hotel with a gym, and I think I am gong to pack a great deal of measured food and a lot of egg whites.

I am going with my brother.

To day was strong and I can tell that I am gaining ground with my fitness. I drank less coffee today...trying to be willing.

Feeling good - I have been sauteing more lately - I like it

lots of squash.

Go Team Go!

Like a whole new car

2010-03-30T16:56:00.000-07:00

I went for a run today and it is like driving a whole different car, more acceleration, better handling, and girls look at you different.

and

I had a colleague mention today how much leaner and fitter I look

and

after the workout (V sits last is tough) I just laid there. I am trying to pick up the pace a little and wow - not much left in the tank at the end.

I did drink less coffee today...I am going to have to work on that some more.

I are a little more protein than prescribed, it didn't mean to , I just wanted it and popped it into my mouth. not proud of that but real world for sure.

I am pretty close to being able to wear all the clothes I have and I really like that I have 66% of the program left to get into the best shape of my life. My 48th birthday is in a few weeks and I have though about that a little...about being at the height of my power right now. About having the best year of my life this year.

Go Team Go!

dinner and a collapse

2010-03-29T17:33:00.000-07:00

Tonight I had a different dinner, I put a little olive oil in the pan and sauteed squash, spinach, and this really great shredded brocolli - with a little fish and a little steak. It was great.

The workout tonight was tough. I did a little better on the pull ups 5-4-5-4 with negaitves where I could not make it. I can feel the strength to weight ratio tipping in my favor. At the end of the planks I just laid there - whipped but quite satisfied - I went 5 extra seconds and forced myself to smile and thought about our team. A good moment. Almost done for the day.

Go Team Go!

Coffee!

2010-03-29T09:34:00.000-07:00

Whoa - One cup of coffee, I think this is a crossroads.

I drink, well lets say, more coffee than that. I think this week I will cut back, and treat this as a goal or objective.

Other than that things are good. Happy to see the carbs decline late in the day and am mystified by the egg whites, but the left over yokes make an interesting component of the next protein.

I am looking forward to the week. I am feeling a little less scattered and more prepared.

My % body fat did drop today, maybe I will get a second one before next Sunday.

Things are good - My wife has certainly noticed and she has started to take some positive action herself. Awesome.

Go Team Go!

2010-03-28T14:04:00.000-07:00

Well - here is the posed shot week four

I feel like I am getting somewhere but all in all a weird week

Off to the party

what is the deal

2010-03-28T13:41:00.000-07:00

well this is weird - I must be on the door step of something big

I lost 1.5 pounds now 169 (That is less than I thought I would)

My % body fat stayed the same ( Seems like this number would move)

I feel thinner and fitter

Keep moving forward

going to a church dinner - need to be careful

whew

2010-03-27T17:37:00.000-07:00

Super full day

tons of yard work

No poison ivy

Good meals, but I still find myself trying to sneak a few more grams here and there - worrisome

Great work out - I did all the V sits - Yeah

trying to get the wood stove going and have my snack.

more later

antennae - into chin up bar

2010-03-26T13:48:00.000-07:00

Ok I did it. I made the old antennae in our workshop / garage / Fitness center in to an awesome chin up bar. This is going to be great.

So far so good today. Getting ready to workout. I am not going to get poison ivy tomorrow.

I have eaten out the last two days for lunch at awesome salad bars, I are what I wanted to but I think I ate more than the allotment. Not a crisis, but not a good trend either.

Also fun getting a picture in to blog. Little steps are good for me. The doctor says I am close to fully mended. Awesome!

The V sits went well (first set) Ok (second set), and then sad to pathetic (set last) Things will get better.

The cookie made the scale go up this morning.

I am going through many many eggs which is great for my friends egg business (I get locally laid eggs from her chickens)

Tune for lunch was dry.

Go Team Go!

Why does my stomach hurt?

2010-03-25T11:26:00.000-07:00

Ok

I should have seen this coming. Great breakfast - started the day centered - wonderful PCP lunch and ...a chocolate oatmeal raisin cookie. I only ate a small section. my stomach is in knots.

Not Funny at all - I am not even sure if I can take the rest of the cookie.

I am not going to eat any more until my stomach feels better.

AUGH

why am I so cranky?

2010-03-24T18:40:00.000-07:00

grouch

I just realized that I am entering a strange new world. Here are two variables that are at play.

Variable one - less time
I have less time for work and daily things because I am doing a great job on PCP (food prep, measuring, working out, blogging, the list goes on. So there is some work piling up it seems.

Variable two - less cushion
Literally (belly) and emotionally (eat to feel better). I get happier, laugh louder, get more aggravated , moodier than I ever remember. My family is getting more of this - good and bad.

For the second time in a week I came home from church in a great place and "events transpired" that brought the walls crumbling down. That really tires me out. I need to lay down. I am looking forward to the treat tomorrow.

I am going to get an oatmeal raisin cookie or a piece of apple pie. I think the cookie.

Day 24 A

2010-03-24T06:27:00.000-07:00

Slept late today - but I got all of my food packed before I took Caroline to School. WHEW.

I ate part of my breakfast in front of a sun filled window at the office. warm and nutritious.

excited for the day. Poison ivy making me a little crazy.

Drinking more coffee lately. I think I need to watch that. I continue to notch away at the weight but the % body fat is fluctuating strangly. It will be interesting to see how that behaves over time.

Go Team GO!

Day 23 - over 25% B

2010-03-23T18:14:00.000-07:00

I will do better with the milk/yogurt

Poison ivy on both wrists from yard work is getting to be a pain

My wife keeps wanting to eat my fish - NO!

Got new tomato basil bread to day, a new kind of excellent rice and my favorite water - Gerolsteiner.

WOW - Orange is is heavy

Sold my truck today - it was a good truck. I think it is part of my re-do, re-focus, streamline, and energize time.

It was a 1985 Custom 10 Deluxe, color buckskin, it moved us four times and helped hundreds. I can still borrow it. Sad. My son will need a car soon. The dough will go there.

Exercises are going well. Doctor gave me a thumbs up on my recovery - WHEW. Hand strength is returning, Less pain altogether.

Good night

Day 23 - over 25%

2010-03-23T05:44:00.000-07:00

What a difference a day makes - Last night was ideal.

We backed away from the edge and today the morning started better than ever.

Great start today - armed with my new yogurt measuring information I discovered I have been under eating the milk in the morning requirement by a great deal.

The workout went well yesterday. I hope the weight loss continues - because that will make the pull ups easier. I also am enjoying raw spinach and the decrease in carbs. Back to the back Doctor today. I am getting better.

Enjoy

Day 22

2010-03-22T04:19:00.000-07:00

Horrible end of the day 21

Both kids upset, either in tears or angry

Me- frustrated - I felt like I was being dragged into a rat hole of bad memories and negative vibes.

Sometimes being a parent is exhausting and terribly painful.

The good news was I just went to bed and tried to wait until the new day to start anew. I didn't eat anything else.

My reward - this morning after years - I weighed 169, exciting to see different digits. and to have a chart to put them in - even better.

Good start to the day diet wise -

More later

day 21

2010-03-21T12:04:00.000-07:00

Great start for the day - dynamite breakfast, went to church, then for a long bike ride before the rain, and a meeting with friends.

There is a growing trend of my family members eating the food I prep. Not sure weather to embrace and encourage their good choices (This is the high road) or tell them to prep their own @#%$#@ food (not the high road. I think the way to go is to ask them to help me prep next time.

Feeling good today. I am getting ready to update the picture, try and insert the graph, and settle in for for a little hoops.

My clothes felt great and difference today. Also I have lost less weight than I thought I would. But, my clothes fit better and I feel difference...which is better than a number.

day 20 end

2010-03-20T18:38:00.000-07:00

What a difference a day makes.

We had a huge yard day - It was so beautiful - warm sunny.

My son at the second half of my pear and I had to go to the store for more - and then I had a few strawberries. I did a big chop and steam. Made more eggs - I am getting locally laid eggs, which are much better - even boiled.

I had a good workout and had a great jump rope. I finished with the 250 jump sets - a first for me. I have found that if I keep my feet very close together...good news...my calf does better. That was great to discover...It is a little more like a pogo stick action.

Thats it - a great day!

Watson

Day 19 B

2010-03-19T18:29:00.000-07:00

End of day - strange temptation. My son baked some fruit type pastries and...I wanted to eat them.

Not to worry - today the mind is strong. My doctor thinks I am on the mend and I think I over did the workout. So fat these are the physical problems.

Left calf will cramp or tear as I approach around 500 jumps (sets of 100 or 150) I can feel it tighten. I stretch between jump rope sets, sometimes go with right foot only. I am going to make it.

Right hand, elbow. and shoulder. These are getting better - but most nights if there is time I ice and heat my shoulder and back. I think my body is trying to get rid of something and I hope it gets on with it. I am trying to visualize what I am becoming...see the future...use my imagination to imagine something great.

Tomorrow is a yard day - I need to find a way to stay active and engaged. To have a balanced life and stay in this program - I am better of being in the day, and not looking at the future too much.

I am hoping to feel better tomorrow.

I discovered that half of a pear is just about a fruit serving - good thing I have some experience throwing away food.

Day 19A

2010-03-19T06:06:00.000-07:00

Great start to the day.

The concert was awesome - and I was easily able to follow the PCP guidelines.

I did more of the workout yesterday and feel OK today. I go back to the doctor today - hopefully I get the green light.

I did go on a bike ride yesterday. Our weather is improving and it feels great.

Spinach is not better steamed!

More later

Day 18 A

2010-03-18T05:56:00.000-07:00

Off to a great start today - solid breakfast and a beautiful start to the day in Asheville. I took my daughter to school and am at the TABS office early. I weighed another pound less today so I am getting close to the 160s. For me pretty exciting.

The eggplant is great and I found that the steamer is great for the sweet potato that I enjoy (a good color). Also good to know that spinach has a high nutritional payload and is not heavy. Ren's egg cooking tips were great and I am getting closer to adding the third picture and a graph of weight and body fat. I just need that uninterrupted hour.

I went running yesterday in stead of just jumping and it is easier to run faster with less of me. However, after I returned and did my exercise my back and arm were quite painful. I went to my favorite Lenten service (a candlelight meditative service) and worked to pay attention to what my body was saying. To quit fighting and let is settle. Sad to say that the pain and spasming did not dissolve into a spiritual abyss.

But I did have some time last night to apply several sessions of alternating cold then heat. I got a better nights sleep and am convinced that I am on the mend. My hand is still wear, which makes pull ups comical. Meghan (wife) and I are going to a George Thorogood concert. It has been a long time since I went to a concert. It is an early birthday present for me. Long a go I rocked the house while I was a frat boy at Wofford college singing George Thorogood songs. HMMM...that was 28 years ago.

Go Team GO.

Day 17 A

2010-03-17T05:45:00.000-07:00

Off to a good start - I weighted 171.5 this morning, which is some real movement. Speaking of weight - my wife had a dream that I weighed 152. I wrestled 155 in highschool. It is official - that is a goal.

I am running today instead of jumping - I will do the exercises as best as I can. I am going to work in the run more than normal.

I have made my food for lunch and snack - Go team Go!

day 16 B

2010-03-16T16:56:00.000-07:00

A great day eating. I even used the yellow part of the egg in dinner and have saved the white part for my super night snack

Great time getting food. I made plenty of fish for the next and have veg ready to steam. I am excited about teh eggplant I got. A favorite.

Made some progress at teh Doctor today. She forbade me from using my arms for anything. HMMM...so I jumped without the rope. After Patricks e-mail I may go running for the rest of the week. I didn't know what to do about the arm exercises...so I did them with no weight...just focused slow movement. Talk about going through the motions :)

But that seemed way better than not doing them and I like sticking with the routine. I also did more core just to do something.

I hope this works

done for the day - WJ

Day 16 A

2010-03-16T08:39:00.000-07:00

Great day eating so far!

I went to the doctor again - and made some progress - nerve pinch and pressure. I may be a case study for Patrick's next book. I am going to have an issue with some exercises this week. However, I will find a way to stay in the hunt.

Excited about colorful vegetable shopping today.

New steamer is great - simplifies things.

More later - WJ

day 15 b

2010-03-15T17:51:00.000-07:00

OK - an egg white is not the snack I would select. I wonder if I could have no snack instead.

Enough complaining. An outstanding day of being willing to follow directions. What a comfort to follow direction with minimal thought...just do it.

Second, I am concerned/mad about the strength in my right hand. After 100 or so jump sit starts to slip. On the pull up I can see it failing. I am sending the same message to each hand and the right one will not obey. I have some fear and apprehension.

The upside I am already working on my fitness. I think this is something my chiropractor can help me overcome. Another challenge...bring it on.

I get to go to the EARTFARE, my fav supermarket tomorrow to get some more fish, raw oats (steel cut and regular) and some vegetables with color!

I miss running, but take some comfort that my best running is ahead of me.

That is a wrap day 15!

day 15 A

2010-03-15T09:33:00.000-07:00

How great to eat at home and not on the road

total measurement perfection

I am going to the doctor for my right shoulder, arm, hand. Think posotive

WJ

Week two wrap

2010-03-14T17:15:00.000-07:00

All in all an excellent week

Traveling and working on the road is a real challenge. I felt posotive about following the diet. I missed teh workouts and the comfort of home.

My wife and I spent the night at a resort last night and it was one more set of meals that I was doing the best I could. I did get the workout in and that felt great.

There is a real comfort being home with my scale and surroundings. I did get a steamer today and a new jump rope. Much better. I have been doing the jumping in sets and have started to introduce some twists (jump for 25 twisted to the left, then back to center, then to the right). The sets are getting longer and it is way better to jump in sock or I guess barefooted.

My goal this week is to discover how to put live graphs on either my flicker of blog page. I have an old scale that shows weight and % body fat. I love entering them regularly.

I am going to have an outstanding week. I have had fun telling people what I am doing and feeling like an athlete again.

2010-03-13T15:15:00.000-08:00

super full day

good diet

good workout

Got massage today

TWEAKED left calf - had to finsih last 350 jumps on one leg

Good to be home

Got to GO

2010-03-12T15:30:00.000-08:00

made it home

did great job with diet for entire trip

worked out today

back on track yeehaa

good to be home - sleep in own bed tonight

2010-03-12T05:09:00.001-08:00

flight home this morning

good breakfast

will try and eat an apple before boarding

no snacks in airport

Watson

2010-03-11T18:24:00.000-08:00

Day 10 new york

Another great diet day and very productive work day

Will be glad to get home

I need to work out

WJ

end of day two new york

2010-03-10T16:39:00.000-08:00

Great job on the diet for day two on the road

I think I ate enough and had fruit when instructed

Exhausted

day two in New York

2010-03-10T12:20:00.000-08:00

So faR SO GOOD DIET WISE IN NEW York

found great lunch

looking for fruit

Workout will happen

Day 9 in New York

2010-03-09T18:08:00.000-08:00

I got to New York had a great day and stuck to my diet well.

I was a little short on what I was supposedd to eat. I missed a fruit and some milk. But I kept the big picture in mind.

I totally missed the workout. But I did swim a little and took a whirlpool and steam. It was great - I hope it helped my shoulder and elbow.

I am going to keep focusing on diet while I am on the road.

I really miss salt

Week Two Day 9

2010-03-09T07:24:00.000-08:00

Traveling today

I am going to focus on Diet first

Go team Go

week Two (days 8 - 14)

2010-03-08T17:19:00.000-08:00

Day 8

I like the diet

I miss salt

I like the new raw oat bread I got

I miss salt

My shoulder is killing me

I can totaly kick ass jumping rope compared to a week ago

I do full sets of 100 BANG

Having fun with variety push ups (brick, regular, iron gym - I think I like the bricks best

I am dong the sit ups like Patrick's picture - I do not take my elbows to my knees

I take too long between sets

I am picturing myself as the body I always wanted - this is a breakthrough moment

totally behind at work - flying to NYC for the week tomorrow

WHEW - a rich and full life

Week Two (days 8 - 14)

2010-03-08T05:19:00.000-08:00

Day Eight

OK - I like the diet, but this is more than I have been eating. I am going to just be willing for this week to follow with zeal and not question.

I had oats and yogurt - egg veg and a wrap. I think I got it close to right.

More after lunch

It would be fun to find a widget that can track % body fat and weight for one of the pages -blog or flicker

week 1 day 7

2010-03-07T15:26:00.000-08:00

Wow - I am done with week one.

What a great week

I went running sat and sun and did my PCP and ate half.

Nice time with family this weekend - sunshine warm weather - Fanitastic

Ready for week two