Planning Is Perpetual: Day 121

Evolution Two – week six

Tuesday, June 30, 2009

Hello Folks,

Yesterday marked my 4 montherversary. It has been exactly 4 months since I started this project and it is time to map out how far I have come along the way. So far…in the last month I have reached a plateau. I can say that I am at least successful in the maintenance part of my program. I want to “shred” more. My only excuse is not giving enough attention to my diet, which can easily be remedied. As you may know I have been researching raw food diets and also diets recommended by the experts. There are several differing views around this process, but there is one or two similarities as well. The similarities are…

Eat less, workout more

There is some school of thought around detoxing, mainly because when our bodies are overloaded with toxins or “congested” it makes it more difficult to turn food into energy. What is the other option? Storing the food for later. This can be very useful during an economic crisis, however not for someone trying to lose weight.

Since it will be difficult to start a new program while I am traveling and vacationing, I will stick to the maintenance until the time is ripe. When I get back I will implement my new plan. My wish for myself is to lose a little more weight by mid – August. Time to take massive action. The good news about planning over and over again and experimenting with various ways of doing things is that I will continue to at least maintain my weight and probably learn a lot more about my self and my body through the whole process.

There is definitely nothing to lose with trying new things.

Exercise: Interval (run 30 min.)

Menu: green smoothies and other stuff…..

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: going blank.

Vacation Planning: Day 120

Evolution Two – week six

Monday, June 29, 2009

Hello Folks,

I have a lot of planning to do this week. I going on vacation soon and need plan for some things to make sure to stay on track. I am going to be mostly camping, so it requires a lot for thinking ahead without a refrigerator. Staying on track while traveling is always tricky, but with some planning hopefully I will work it out.

I already purchased to veggie juice to get some of my vegetables in and lots of cans of beans and rice...etc. I may have to post the pics from the trip after I get back depending on the technical circumstances. I will try to continue to post each day or at least every few days with the current days news. I am going to pack some more...so catcha later!


Exercise: Interval Training (bike – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: The first step toward discarding a scarcity mentality involves giving thanks for everything that you are and everything you have.

Free Day Frenzie: Day 119

Evolution Two – week Five

Sunday, June 28, 2009

Hello Folks,

The art of maintenance has to do with staying present with each challenge. My challenge continues to be food. Today was my new free day for food. Thursday is now my free day for exercise. I still made a few different food choices despite free day. I chose a rice dream bar as my free food. I was considering chips and salsa, but when I saw how many calories a small bag of chips had....I realized that it would basically cover my entire caloric intake for the day. The rice dream bar is about 300 calories. I think even on free day it is good to make smart choices. Imagine how many calories I would have eaten had I eaten my usual meals plus the chips? Instead I replaced a meal with the Rice Dream Bar....and I don’t feel deprived at all, but very satisfied. I am going to go to sleep now, I am really tired.


Exercise: Interval Training (bike – 45 mins.), Step 10 mins.

Menu: Free

Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Your limits are defined by the agreement you have made about what is possible. Change that agreement and you can dissolve all limits.

Time For A Change: Day 118

Evolution Two – week Five

Saturday, June 27, 2009

Hello Folks,

When the time has come for a change it is best to accept it and move on. I am about to change my workout...no seriously...I am researching many changes I plan on making in the next couple of weeks. I did a lot of work on my house today. It is a workout in its self....and I did the yard work too! Forget weight lifting, how many calories do you burn doing yard work?

Anyway I am officially wooped, so I am going to go....and leave you with the pics.
Here are the pictures...

June 27, 2009: Day 118

Exercise: Interval Training (bike – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Time for a change.

Liquid Veggies: Day 117

Evolution Two – week Five

Thursday, June 26, 2009

Hello Folks,

I wasn’t feeling so hot this morning so I decided to make myself a smoothie. This one was packed full of veggies; ideas that I got from Green Smoothies. My smoothie consisted of...

Broccoli
Asparagus
Soymilk
Spinach
Blackberries
Strawberries
Blueberries

It was really tasty and healthy too! A good way to get in the vegetables if you are not a big fan of eating them. I find it hard sometimes to eat vegetables because I want something quick and filling. I haven’t always found vegetables to be too filling. Anyway, I am going to go now. Hope you all enjoy the evening!

Exercise: Interval Training (bike – 45 mins.), Continuous

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Liquid veggies are more fun to eat.

Love Yourself First: Day 116

Evolution Two – week Five

Thursday, June 25, 2009

Hello Folks,

I had the busiest day today in a long time. It was hard to keep up with my 5 meal schedule, but somehow I managed to do it! Today is also a day for playing softball....but it rained and I am too tired to go anyway. I am going to take it easy this evening and give myself some time to relax. I decided to make this my free exercise day, but keep to my normal menu and save that for Saturday or Sunday.

I am pretty tired, so I will keep this pretty short. Talk to you all tomorrow!

Exercise: Free

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: When we love ourselves, we refuse to allow others to manage our emotions from afar. Forgiveness is our means to that end.

Travel Tool Kit Part 1: Day 115

Evolution Two – week Five

Wednesday, June 24, 2009

Hello Folks,

I am getting ready for a trip coming up soon and it is time for me to start thinking about how I am going to stick to my program with food and exercise. It really have to plan ahead in order to stay on course. I have my Travel tool kit, which includes running shoes, exercise bands and ball, push up supports, sports bra’s and exercise clothes, watch, jumping rope, and list of exercises that I can do for each body part without machines (a modified exercise program.

I have the other issue of food, which also requires some planning. My greatest challenge is getting snack foods on the road, so I am going to pack some good snack food choices for myself. I will be writing up a basic plan and focus on keeping on track and adjusting when things come up. In order for me to keep up I will have to be adaptable. If things aren’t available I will have to make adjustments. For example, not having a refrigerator changes things...etc.

I will write more on this subject in the future. Talk to you all soon!

Exercise: Interval Training (bike – 35 mins.), Pyramid

Menu: Liquid


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Getting ready for travel means preparing yourself to adapt to each situation.

How To Stay Injury Free: Day 114

Evolution Two – week Five

Tuesday, June 23, 2009

Hello Folks,

Now that it has been over four months since I started my exercise program I feel pretty lucky that I have not gotten injured once. I am pretty prone to injury. It wasn’t that long ago that I injured my back; and all I did was try to open a door and then it happened! I was in so much pain I was bent over for 3 days, because I felt more comfortable that way.

I had been in a car for over 4 hours and the seats were really uncomfortable. I think the sitting in an awkward position made it more prone to injury. I had an old injury from college that flares up sometimes....a muscle spasm. Anyway, it was not fun. That is where massage therapists come in handy. It took one session to get rid of the pain and three sessions to completely un-tweek it.

I also was pretty stiff and hadn’t been exercising in a while. Anyway, I have been thinking about what it is that has helped me along the way; and why, for once, am I injury free?

Here is what I came up with...
When I run, I avoid pavement at all costs (especially sidewalks); the type of cement they use is so stiff my joints ache after running on them. I prefer to run on smooth, wide trails with little to no rocks or branches...etc.

1.I try not to lift weights that I can’t handle and I lift them in ways that is normal to my body.

2.I do more body weight exercises than free weight exercises, especially exercise bands and Total Gym.

3. I try to be aware of my body when it is out of sorts in a certain area. If my wrist is a little sore

4.I will adjust the exercise to protect it.

5.I don’t do more than I can handle.

6.I do the exercises slowly, especially when I use free weights

7. I don’t stretch enough, but I know it is a good idea.

8.I wear protective gear like wrist supports or knee braces, when necessary.

9. I look ahead for danger. Like if I am running I look before I step.

I am sure there are more things to consider, but I can’t think of them right now. That’s it for now. Talk to you later.

Exercise: Interval Training (bike – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Awareness is the key to staying injury free.

Sleepy Zone: Day 113

Evolution Two – week Five

Monday, June 22, 2009

Hello Folks,

Just had a visit with an old friend I haven’t seen in several years; and it felt like we were just hanging out yesterday! Funny how that works! We were talking about how we used to go out clubbing every night when we were in college, and now I am lucky if I have energy to stay out past 9pm.

I am going to draw on the wisdom of the sleep guru and get some shut eye before I collapse into oblivion. I will be more interesting tomorrow; I hope!



Exercise: Interval Training (bike – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Sleepy

Raw Food Diet For Detoxing: Day 112

Evolution Two – week Four

Sunday, June 21, 2009

Hello Folks,

Happy Father’s Day! I spent the morning celebrating with a dad and the evening celebrating with the same dad. Of course I managed to squeeze in my workout. I had a riveting conversation with a vegan eater today about diet and protein and was referred to several sources of information on the topic. Of course every one has an opinion about it.

I found a clip by a raw food guy who thinks what we really need is amino acids and not protein. You can’t argue with the fact that most foods have protein and most foods have carbs and lots of foods have fat.

It kind of reminds me of the debate about energy and matter. Picture this...if all things are made up of energy and energy is basically atoms (alright-for you scientists I am simplifying it a bit, but I don’t claim to be an atomist or a scientist necessarily), then we are all made up basically of the same thing –energy. This energy technically is the ingredient of food as well.

Here is the thought....perhaps the closer we get to food that has the least links....or connectors or whatever you want to call it....the less dense foods so to speak; the easier they are to absorb the energy...pure energy. There are some who think we can live off of oxygen (a form of purer energy). Not that I recommend oxygen as a diet.....I love food!

So raw food people are saying we need to focus on the most nutrient rich, and less dense foods. How does this translate into muscle building or fat loss? I wonder how much muscle building is in part genetic and part effort. I don’t know yet...but perhaps through some experimentation I can find out a little bit for my self about this topic.

Interesting how a detox diet might include a raw food diet approach. If we eat to keep our systems perpetually toxin free that could create interesting results around weight loss, I suspect. However, there are toxins hard to control...air pollution...etc. Regardless, there are many interesting possibilities to explore when it comes to diet.

I have always felt a special connection to the belief that food is the energy that runs our batteries, therefore what I eat effects my energy system. The more that I am aware of this and the more I know about how food impacts the body the better able I am to progress on my fitness/health goals.


Exercise: Continuous, Interval

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: If all matter is made up of energy, does that mean less dense matter has more energy than more dense m

Detox Planning Begins: Day 111

Evolution Two – week Four

Saturday, June 20, 2009

Hello Folks,

I love the weekends, but they go by so fast! I am currently researching doing a detox program. I don’t want to do anything that will reduce my caloric intake, but I do want to do something that will remove any toxins in my body that are hindering my progress. There is a lot research around toxins in the body and our ability to break down food.

I might gross you out a little, but I have been paying attention to how quickly my food moves through my body; for example I ate beets on Wednesday and noticed my stool color was purple on Friday morning; that means it is taking more than 24 hours for food to move through my system.

I have done detox programs before, but didn’t research it enough and ended up hurting my system more than helping it. I did the famous Lemonade detox, otherwise known as the Master Cleanse. I did it for eight days and I did feel great and it was clearly cleansing because my stool got ugly! The Smooth Move Herbal tea is insane! It made me want to do it again, however, when I went off of it I paid dearly for not doing the research and got acid reflux.

My guess is that I am allergic to things that I am not aware of and just deal with the side effects of those foods. If I knew more about what I was allergic too I bet I would see better results with the foods I choose to eat. After researching more about the food for you blood type...I definitely see a connection. Dairy products have always given me trouble; gas, constipation and running nose. I also seem to react to wheat or is it gluten. Anyway, I may go find out exactly what I am allergic to, it could be helpful in the long run.

I decided to do something like a mono detox, where you eat one type of food a day. I am thinking oat meal and some kind of veggie drink. I will let you know when I get started. It might be the first or second week in July. In the mean time I will keep researching and looking up especially how to come off of a detox program.

Here are the pictures...

June 20, 2009: Day 111

Exercise: Pyramid, Interval ( Run – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Being on purpose means you are at peace with yourself, and that is what you have to give away. ~ Dr. Dyer

Muesli For Breakfast: Day 110

Evolution Two – week Four

Friday, June 19, 2009

Hello Folks,

This morning I made my own muesli. Apparently, it is also a very good source of protein etc...probably because it is made of oats, flakes, nuts and dried fruit. I figured I could save myself a little money making my own batch; besides muesli is expensive otherwise. So I picked up a lot of different ingredients to give it a try. Here is my recipe...

Soy flakes
Whole Oats
Rye Flakes
Spelt Flakes
Raisins
Cashews
Currants
Dates
Almonds

I mixed it all up and made a 5 gallon tub of muesli for about 20 dollars. One of the reasons I am making my own muesli is because studies have shown that when you eat breakfast with a low Glycemic Index the body can break down fat faster than a high Glycemic Index meal. Muesli with milk, fruit and apple juice is considered a low GI breakfast. A high GI breakfast might include sugary cereal, white toast; including cornflakes and milk, white bread and jam and a fizzy, sugary drink.

A scientist from the University of Nottingham, Dr Stevenson, did a study of this phenomenon and revealed, “We concluded that consuming a low GI breakfast increases fat oxidation both at rest and during subsequent exercise. A low GI breakfast also had an impact on appetite, with test subjects feeling fuller for longer after they’d eaten these types of foods.” (ANI)

Exercise: Continuous Training, Interval (45 min. running)

Menu: Veggies and Protein and Muesli (smile)


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: A little effort saves a buck.

Spelt Vs. Wheat For Blood Type: Day 109

Evolution Two – week Four

Thursday, June 18, 2009

Hello Folks,

I wanted to talk a little bit about why I have decided to eat Spelt bread instead of Wheat bread. I recently spoke with a friend of mine who read Eat Right For Your Type by Peter J. D’ Adamo. She said that in his book he explains reasons why he thinks that if folks eat a diet consistent with their blood type history that they will find greater success with weight loss and overall feeling better.

I had skimmed the book years ago when I was a vegetarian and decided it wasn’t useful for me, and I will tell you why. I am blood type 0; according to Adamo my blood ancestry goes back to the hunter gatherers. That means my diet should look something like their diet. Since I wasn’t eating meat I didn’t think it was practical for me.

Then, ironically, when I was 25 I developed an interest in living off of the land. I spent a lot of time learning how to make bows and arrows and buckskin clothing. I was hyper focused on becoming a primitive skills expert, and yet I was still a vegetarian. I knew it didn’t quite feel right to have the two conflicting interests. I had made the decision when I was 20 to become vegetarian after reading about how animals were being treated in meat factories; when I decided to eat meat again (only a lit bit), I decided to only eat fish at first.

Then I moved toward wild meat and finally organic and free range. I felt ok about my decision knowing that the animals were treated better. I even started eating wild food. I noticed a big difference in how my body responded to the dark leafy wild greens I was eating. I would fill up really fast on that kind of diet.

The more I experimented with food the more I learned about how my body responded to different kinds of food. I noticed I would gain weight when I ate a lot of bread and pasta. I also craved bread and could eat a whole loaf of my favorite bread. My diet was very unbalanced at times and then very clean at other times.

One time I was living in the desert and I ate mostly rice and beans, which is basically a one-food diet. I think I really detoxed myself then, because I felt really good, but I didn’t eat anything else with protien but the beans. I was hiking one day and someone gave me their GORP with nuts in it. Not soon after I noticed a marked difference in thinking clearly.

Anyway, clearly there is something going on with how our bodies respond to food and perhaps genetics is connected. Adamo recommends Spelt bread for Type O people instead of Wheat. I don’t know for sure if it works yet, but it couldn’t hurt to give the Spelt bread a try. Since my history with bread is to gain weight…I am wondering if eating Spelt will be a good preventative technique. I have been buying a really tasty kind at my local co-op market and don’t feel Wheat deprived at all.

Aparently the benefits of spelt bread include…
One of the original grains (closer to my ancestors)
More nutritional than Wheat
Can be grown without fertilizers, pesticides, or insecticides
Righer in essential amino acids
Higher vitamin B, which controls carb, fat, and protein metabolism
Higher in soluble and insoluble fiber
More protein than Wheat
Low in gluten, and has high levels of crude fibers which helps eliminate gluten
Easy to digest

Sounds good, doesn't it? We'll see.

Here are the pictures...
June 18, 2009: Day 109

Exercise: Interval

Menu: Variety day


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Every time is a new time, a new day, a new result, a new chance.

Superset Power Training: Day 108

Evolution Two – week Four

Wednesday, June 17, 2009

Hello Folks,

This morning I did my Superset power training. I experimented with doing 4 different exercises for each body part. I focused mainly on my chest, back, abs and Quads today. I alternated between chest and ab exercises and then back and quad exercises. For the last set I did all four exercises in a row instead of alternating.

So I set my watch timer for 2 minutes and did an exercise for as long as I could, then jump rope until the timer went off and then did the next exercise. It looked kind of like this...

Push – up + J rope + Sit – up + J Rope + Dumb bell chest press + J rope + Leg raises + J rope + Total gym chest press + J rope + side plank + J rope + band chest press+ J rope + crunches + J rope

And then to finish

Push – up + Dumb bell press + Total Gym chest press + Band chest press + 1 min rest + Sit –up + Leg raises + Side plank + Crunches

Then repeat for Quads and back...

Sounds simple, right?


Here are the pictures...

June 17, 2009: Day 108

Exercise: Superset Power Training

Menu: Liquid veggies and protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Your limits are defined by the agreement you have made about what is possible. Change the agreement and you can dissolve all limits.

Five Favorite Protein Sources: Day 107

Evolution Two – week Four

Tuesday, June 16, 2009

Hello Folks,

I am in for a busy day! Tonight I have a softball game on top of everything else. I wanted to share with you my top 5 favorite sources of protein besides fish...etc. I have been thinking a lot lately about how I can limit my meat intake and keep up a high protein diet. I only eat free range and organic meat, but I still feel a desire to limit it. Here are my top 5...

Quinoa
Oats
Cottage Cheese
Beans
Eggs

I want to talk more about these foods, but I will have to save it for later as I still need to get ready for work.


Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: The reality of life speaks to us in silence.

Keeping Up: Day 106

Evolution Two – week Four

Monday, June 15, 2009

Hello Folks,

Well, it is the beginning of a new week. I am already a little tired today! It is sometimes hard to keep up with everything. I am keeping track of my food this week. I put everything into portion sizes, so it will be easier for me to grab things on the go; my own version of fast food!

I am pretty tired and my brain is not working up to full speed, so I am going to keep this one short. Talk to you later!


Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Attachment to being right creates suffering. When you have a choice to be right or to be kind, choose “kind” and watch your suffering disappear. ~ Dr. Dyer

Plan To Relax: Day 105

Evolution Two – week Three

Sunday, June 14, 2009

Hello Folks,

I had a very relaxing day. I have been trying to slow down for a bit, give myself a little rest so that I can enjoy the coming summer. It is hard though, when I have so many things I want to do. I know that I am feeling pretty good when I look forward each day to all of the things I can do; and there is no end to the activities available in my home town.

There is something about being organized and getting things done and having down time. The more organized I am the more able I am to get more done. I guess there is less stuff to get in the way. The same is true with exercise and diet. There is a delicate balance between being overly organized and under organized. Sometimes too much organization leads to less flexibility and the other way leads to laziness. I am attempting to find that balance and still enjoy some rest.

For me watching a movie or TV show is relaxing, when I don’t have time to do that I know I am really busy. I am finding some enjoyment in doing my cardio workout while watching a show, but it sometimes interferes with my focus....especially if something important is happening on the show. I guess exercising and watching TV better not be too “relaxing”- or forget about progress! Anyway...

Exercise: Interval

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: If there is no time to relax, then put it on the planner.

Row, Row, Row Your Boat: Day 104

Evolution Two – week Three

Saturday, June 13, 2009

Hello Folks,

It is hard to believe that it is already mid June. I started this body evolution in March! Today was an exciting day for me. Besides going to the cutest show put on by elementary aged kids, I went to the thrift store and found a row machine. I have been wanting to get one for my cardio training; especially since I will be doing a quadathlon that includes kayaking. Also , I read that it is one of the best forms of cardiovascular exercise, because a lot of muscles being used during exercise. They usually cost around 200 to 1000 dollars; so it was nice to find one for 15 bucks. It works just fine; barely used.

Anyway, I decided to incorporate it into my workout routine today. I did 10 minutes rowing, 20 minutes spinning and 10 minutes stepping! Talk about cross training. I was dripping in sweat when I was done and during. I did 30 second intervals. 30 second slow, 30 seconds fast for each machine, I stayed on each machine and then switched to the next one and so on.

Overall a good workout day!



Exercise: Pyramid, cardio (row, bike, step – 40 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: When we meet real tragedy in life, we can react in two ways-either by losing hope and falling into self-destructive habits, or by using the challenge to find our inner strength. ~Dalai Lama

Vegan, Vegetarian And Everything In Between: Day 103

Evolution Two – week Three

Friday, June 12, 2009

Hello Folks,

Today was a day of errands. I have been trying to make a good effort at managing my time a little better. When I went to my sisters for the weekend I found myself sleeping in and feeling like I really need more of that. With such a busy schedule I don’t have rest as part of my scheduled time, so any little moment seems nice to me. Today I almost took a nap (10 minutes)....and it felt pretty good to do nothing for once.

I also went to a vegan dinner party. There are lots of nice folks there who only eat vegan. A family hosts the dinner and cooks all of the food. They are such good cooks that it makes vegan eating seem really feasible.

I was vegetarian for many years starting in college. I had decided to become vegetarian because I didn’t want to support the abuse of animals. The one problem was that I had no clue how to be vegetarian, so my diet consisted of cheese and bagels and cereal...etc. I wasn’t making sure that my diet was really well balanced, and yet I considered myself pretty healthy.

I eventually did all kinds of experiments with food, partly because of my weight problem (which I never talked about to any one) and partly because of my interest in food/ nutrition...etc. I learned many things along the way. I went for a year without eating anything with refined sugar in it. I did detox cleansing fasts, ate raw food and wild food and tried every kind of strange suggestion under the sun...to see what kind of results I would get.

Lately, I am focusing on a higher protein diet, which is yet another experiment with diet. I recently ordered some whey powder and am also planning on trying some egg white powder as well to see how my body responds to those foods. I am also a big fan of organic food and free range food. In the long run, the more I experiment with different foods, the better idea I have about how my body works and responds to different sources of energy. I will keep you posted on the results.

Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Processed foods can effect how you process foods.

Work Out That Will Make You Spin: Day 102

Evolution Two – week Three

Thursday, June 11, 2009

Hello Folks,

Today was a free day for me...no work out....eat what ever I want! After a strenuous week of hard core exercise I was glad not to work out today...wheew. I did want to share with you yesterday’s work out, because it kicked my butt!

I call it pyramid charge. Here is how it went. I used my timer on my ironman watch to keep track of time.

I set the timer for 2 minutes. Every two minutes it beeps.

I set up all my “stations” for Chest, Back, Quads and Abs.

I used two exercises for each body part

Chest = Dumb bell chest press, Total Gym chest press
Back = Band row, Horizontal pull-ups
Quad = Wall sit, step-ups
Abs = horizontal bicycle, plank

I started the timer and...

Did chest press until failure and then jumped rope until the two minutes was up and then moved to the next exercise and repeated the same system.

It looks like this...

Dumbbell press to failure + Jump rope (2 mins.) = Band row to failure + jump rope (2 mins.) + wall sit to failure + jump rope (2 mins.) + horizontal bicyle to failure + jump rope (2 mins.) + Total Gym chest press to failure + jump rope + horizontal push-ups + jump rope + step-ups + jump rope + plank + jump rope.

Repeat two times...and then end doing each exercise consecutively....for example

Dumb bell press + Total gym press + jump rope + band row + horizontal pull-ups + jump rope+ wall sits + step-ups + jump rope + horizontal bicycle + plank + jump rope.

Makes you dizzy just looking at it doesn’t it?

Exercise: none (not even softball)

Menu: anything I want


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Forget the losses and look at what you have gained

Shake, Shake, Shake: Day 101

Evolution Two – week Three

Wednesday, June 10, 2009

Hello Folks,

Today is my liquid day. What that means is that I eat things that are only in liguid form. For example I am having a smoothie for breakfast. I also juice some veggies for a drink that I sip throughout the day. I also have protein soymilk drinks during the day and I usually end the day with some kind of soup.

There is an up side and a down side to this diet. The up side is that it gives my digestive system a little break, since liquids are easier to break down. Second, it is a change in what I normally eat, which makes it fun for me. The downside is that when you eat solid food your metabolism speeds up to help your body break down the food; since liquids are easier to break down the metabolism isn’t being charged up.

Here are my recipes...

Shake
1 cup frozen strawberries
1 cup frozen blackberries
½ cup frozen blueberries
1 cup soymilk

Blend and drink!

You can add other things like protein powder...etc. I am lazy about that, but I like it to be simple or I won’t do it.

Here is my veggie drink...

8 – 10 carrots
1 apple
5 celery sticks
2 large beets

Juice and drink!


Exercise: Pyramid Meta-surge, Interval (45 min.)

Menu: liquid


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Creating money is just like creating anything else in your life. It involves not being attached to it, and not giving it power over you life in any way.

Eat Clean: Day 100

Evolution Two – week Three

Tuesday, June 9, 2009

Hello Folks,

I decided to start setting my next goal for myself to make it more concrete. After several weeks of a never ending plateau, I am ready for the challenge. The only interesting thing about my plateau is that I am happy to say I was able to “maintain”. I even lost 1 percent of fat. I must have gained some muscle.

I haven’t quite been challenging myself enough in workouts and my attention to my caloric intake has been non-existent. In order to beat the plateau and achieve my next weight loss goal I am going to have to pay attention, be disciplined and enjoy the process without burning myself out.

That is a big order for someone as busy as me; but since I started this Body Evolution it has gotten easier, because now I have a system.

I recently reviewed my favorite book to get my mindset right. I mainly looked at section on how to beat a plateau. There are a few basic principles...

1) exercise more or harder
2) eat less
3) eat clean
4) get rest (wonder how you do that and increase exercise)
5) zig zag your diet
6) drink water

I have already increased my exercise, but need to be more consistent with my diet: especially calories. So I am going to focus on trying a special program that was suggested in my e-book Burn The Fat Feed The Muscle by Tom Venuto.

He says for maximum weight loss it is good to...

Eat 5 meals a day

The first two meals should consist of one protein, one starch
The third meal should have one protein, one starchy carb, one vegetable
The fourth and fifth meal should have one protein, one veggie, one essential fat

Reduce calorie intake enough to lose at least a pound to two pounds of fat a week; that equals 3500 calorie deficit per pound of fat per week. I bought a lot of fruit this week, so I am going to do this program starting next week, but I will reduce my caloric intake and see how that goes.

Exercise: Interval (run – 45 min), Continuous Training

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: experimentation is the backbone of progress.

There Is Always Today: Day 99

Evolution Two – week Three

Monday, June 8, 2009

Hello Folks,

I decided to split up my workout schedule. Lately I have been doing my resistance and cardio training in the morning or at the same time. Today and this week I am going to try to do my cardio in the morning (to maximize my progress) and my resistance training in the evening.

I am really excited about experimenting with food this week. I decided to start a new log. I am also going to make portion bags. For example, when I eat oats I don’t usually measure how much I am eating, so this week I am going to measure out 3 bags of one meal of oats to be a little more accurate with my calorie intake.

I am going to see if I can come up with a system where I am not counting calories exactly, but trying to be more on mark with my portions. Since the next 90 days is about lower my body fat percentage to 15%. Wish me luck....

Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Every day is a new beginning.

Cake Anxiety: Day 98

Evolution Two – week Two

Sunday, June 7, 2009

Hello Folks,

Today was a long day for me. I drove for over four hours. This morning I woke up and tried out my sister’s elliptical machine. I didn’t find the workout nearly as challenging as running or biking; though it may be due to the fact that I tried the Interval training on the workout configuration and my body just was getting used to the movements.

After a long 5 hour drive I decided to do Interval training again; I wanted a better workout. I also used a cushion for my back and it paid off; no back problems this time.

I decided to calculate my lean body mass (LBM) as another tool to measure my success. Here is what I found out...

My lean body mass is 107.73 pounds. In order for me to get down to 15% body fat my weight should be 126 pounds. If I went down to 121 pounds, my body fat percentage would be 12%. That is assuming that I don’t lose any lean body mass in the process.

Right now my goal body fat percentage is 15%, therefore my goal weight is around 126.

After two days of eating a small slice of my sister’s birthday cake and having mixed feelings about it, I am ready to continue on my path toward my goal weight. The real work begins now as I enter the next evolution of my training.

From day 99 until day 190 I will continue my mission of attaining 15% body fat. That means I should reach my goal by September 5th. Wish me luck on my next goal!


Exercise: double cardio Interval Training

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Better to Add than subtract.

In CT: Day 97

Evolution Two – week Two

Saturday, June 6, 2009

Hello Folks,

This will be my first experiment uploading a photo to my laptop. I am curious to see how the it looks on-line. Today has been pretty mellow. I did my workout in my sister's back yard. It was a little funny to workout in that setting, but overall it went really well.

My back is a little sore from the drive to CT. I have got to get some kind of cushion for my back.


Exercise: Pyramid, Interval

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Prosperity is process. Process is purpose.

Hit The Road Jack: Day 96

Evolution Two – week Two

Friday, June 5, 2009

Hello Folks,

I am off to CT today. I decided to take my exercise free day today, so I won't be doing much but driving and possibly rollerblading later. I need to get a few more things done before I hit the road, so I am going to keep this short.

Exercise: None

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: You can never fail. You just produce results.

Be Prepared When You Travel: Day 95

Evolution Two – week Two

Thursday, June 4, 2009

Hello Folks,

Tonight I get ready to leave for Connecticut to visit my sister and her family. Now is the time for me to plan ahead in order to keep on course with my program. I collected a few important things I need to exercise with...running shoes, exercise bands and ball, weights, watch with timer, portable door jam pull-up/push-up bar and my camera. My sis also has an elliptical I can use (which will be a good opportunity for me to cross train). I will also bring my rollerblades for fun!

I am also planning on bringing my computer. I am not sure how I will be able to post my pics, so we shall see; I may have to post them when I get back. I will certainly be able to take them when I am there. I don’t plan on being there for too long; three days or so. I am real excited for the change of scenery though, and to see and catch up with the fam.

Because of my travels, I am also changing my schedule a bit. Today I normally take as a free day for exercise and food, but instead, I am taking a free food day today, and doing the exercise I would normally do tomorrow. I am going to take my free exercise day tomorrow, but maybe go for a rollerblade or something for fun!

Hope you all have an awesome weekend!

I

Exercise: Continuous, Interval (bike – 30 mins.)

Menu: Eat what ever I want


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Adapt and bend, don’t be rigid in your thinking and actions. Flow with the river and strengthen your resolve.

Maintaining Your Program During Emotional Times: Day 94

Evolution Two – week Two

Wednesday, June 3, 2009

Hello Folks,

What is it that really keeps us motivated on the path to continued self-care? The last couple of weeks have been incredibly emotional for me. I noticed myself being more and more challenged to stay on track with my program. I tend to default to exercise first, because it comes more naturally for me to exercise. I have it in my mind that if I can at least keep up with my exercise I won’t have entirely failed.

And what is failure? Completely giving up. I am too determined to meet my goals by the time I turn 40 that giving up is not an option. Do I get disheartened when I see no progress or I notice days where I don’t fulfill what I ask of myself? Definitely. When that happens I offer up to myself the next hour or the next day to continue on.

Lately my lack of focus has been around food. It is easy for fall off course when it comes to food. Since I have been emotional and have noticed myself not being as consistent with my diet program, I have made a few simple rules to follow.

I tell myself each day to stick to the foods that I have been eating. I have mainly been doing that, except an occasional small thing. For example, the other day I was really craving something sweet. In my mind that meant something sugary. I had to really talk to myself over and over again, until I convinced myself that a smoothie would be a good sweet treat that I could eat, that wouldn’t “ruin” my program.

And what is ruin my program really? It means I didn’t live up to my contract for myself. Every time I don’t live up to a contract I make for myself, I “feel” like a failure. So in order to “feel” success I set small goals (especially during difficult periods in my life); that way, there is little room for failure.

Knowing that when I am emotional I start to eat more and more, my goal for now is to eat the way I have been eating, maintain my exercise program and worry about weight loss progress later. For the last couple of weeks I was planning on reducing my caloric intake or increasing my exercise. I did a little exercise increase, but find my appetite going up a little. Instead of eating food that would easily help me to put on the pounds I eat other food that I have been eating, but probably closer to the maintenance number of calories.

As a result my body is still progressing in that it is not backsliding, and my fitness is still increasing. When I start to have more consistency emotionally I will take it to the next level. For now I am happy to keep it as is; besides as it is I am very happy with my body.
Here are the pictures...

June 3, 2009: Day 94

Exercise: Continuous, Interval Training (biking, row machine)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: To fail is to never try or to completely give up.

Bed Time: Day 93

Evolution Two – week Two

Tuesday, June 2, 2009

Hello Folks,

Another long and intense day of work and play. I was able to squeeze in all of my workout and play softball. I have an early morning tomorrow, so I am going to post some pics and go to bed.




Exercise: Continuous, Interval Training (biking, row machine)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Get rid of the self and act from the self.

Time Is Not A Line: Day 92

Evolution Two – week Two

Monday, June 1, 2009

Hello Folks,

I just played a little night tennis with my friend. It was really to get out and hit the ball around a little. I am glad there were lights or I would have really sucked. Needless to say, despite my inability to hit the ball in, we still had fun.

I am pretty tired, so I am going to post my pics and go to bed.

Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Time is not a line, but a series of now points. ~Taisen Deshimaru