Lentil Spaghetti

When I started my "physical transformation" I started two blogs. The first was called The Fleet Vegan. On it I was looking to develop alternative recipes to common favorites that could be made quickly and easily for busy people. I got rid of the blog because everyone started associating me only with vegan food (and I'm not a vegan). Plus, I wanted to be inclusive of other things besides just recipes. I was changing my exercise life and my way of thinking (I've become Mr. Life Affirming since those out of prime shape days). The Fleet Vegan format just was complementary to work out posting. It was too food concentrated.

When I started the blog, I made a few silly little cooking demonstration videos. This guy is one of them:

Massage/.com

I got a full, one hour massage yesterday.  It was amazing.

Something that I've neglected while on this fitness path is relaxation. I'm not good at relaxing. I have a hard time sitting through an entire movie because I feel the need to work on something. I have this overwhelming desire to create whether it is a blog post, an article, my skateboard magazine (Luchaskate), music (I have a band called Lucha and the Flatspots), or to create skateboarding.  I believe the act of skateboarding is like dance, you create something that lives, in an original state, only in that moment. You can video the action, but it is never the same as the moment it is created.

So, laying down for a massage was a very new, eye opening experience. It was amazing. I learned that I NEED to slow down sometimes. I've not been doing my yoga/stretching. I've been so busy, and this is THE BEST time of the year to be a skateboarder. While it is hot, it doesn't rain much and if it does rain, it dries very quickly. I've been skating four or five times a week and continuing to work out.

In my desire to create, I've been thinking of creating a static website based on the blog. Rather than detailing my day to day experiences, I'm thinking of writing articles based on what I'm seeing and learning.  I'll let you know more as I get the website planned and started.

Week 12?

I've been so busy that I've missed some posts. I had the new issue of Luchaskate (my magazine) to put out (plus the website to work on). I had an article to write for an upcoming issue of Memphis Health and Fitness. I had a two day volunteer project going on. I have the best kid in the world to spend time with...

...things got busy for a minute and I missed posting the last picture. So, without further ado, here is the 12 weeks of exercise/low sugar dieting picture:

The physical changes have slowed down, but I continue to notice some slight changes. I've not done well on my diet, however, and I really need to readjust how I'm eating. Sugar, I'm staying away from, but that doesn't mean that I'm eating my healthiest. I've been giving in to a lot of un-heart healthy foods lately and this blog isn't about how much of my abs I'll see. It is about being my fittest when I turn 40 in a few months. I'm looking to add some vegan meals back into my diet to start consuming more beans and fresh veggies.

I'm also looking forward to posting some more soul fitness blogs in the near future, and I've been thinking about men and body image lately. I may pursue that line of thought more in the future.

The Truth About Protein?

Trying to figure out the truth about protein is getting confusing. Bodybuilding/bodybuilders often recommend a much higher daily protein amount compared to USDA recommendations. I read and read and read about protein...

 http://www.webmd.com/diet/protein-shakes
 
...hmmmm. Let me give you a little personal history on bodybuilding. I did a bit of bodybuilding a little over a decade ago. I was very active at the time. I was skating, bodybuilding, doing Brazilian Jujitsu, and taking some pro wrestling classes. I drank two protein shakes a day. And I gained weight fast. In fact, I put on 60 pounds in 6 months. However, all of it wasn't muscle. It was the first time I really had any body fat on my body and tons of water weight from creatine (it has been a downhill struggle ever since).

The thing is, as I think back about my body then, I always think that I didn't have big muscles, but that I carried some protein shakes around in my muscles. It was as if the muscles weren't my own. Now, the idea of having bigger muscles does interest me, but I want to feel like they're mine and I don't want them to be covered in fat. So...I'm not doing the protein shakes. I am eating a snack protein bar everyday though. Why? Because it is super easy way to get a sweet treat at work with a protein bar (that doesn't have sugar). It is also a great way to have a sweet snack when I let my son have a bit of candy.

Other than the protein bar exception, I'm going to stick with whole food protein sources. After all, I don't want to look like a bodybuilder. I want to be "in my best shape" and that means strong and flexible with great cardio. Overall fitness is certainly not just having big muscles.

Plus, I found these websites about protein:

http://weighttraining.about.com/od/nutritionforweights/qt/protein_howmuch.htm

http://www.fitday.com/fitness-articles/fitness/body-building/the-best-protein-foods-for-building-muscle.html

It seems that I get enough protein by eating right to maintain and even grow muscle. So, while the rest of the world is supplementing, I'm going to continue improving my physique and health without any bloating shakes. I've been eating three eggs and some plain (well, cinnamon on top) oatmeal for breakfast. That is 23 grams of protein first thing in the morning, and each meal and snack adds on to that protein count. By the days end I'm getting more than enough protein.

Sugar

I've become a label reader these days.  I look for a few select words:

high fructose corn syrup
sugar

I have given up sugar once before (for about a month), and this time around I was going to allow myself a sweet treat each week, but I'm not going to give myself that splurge day for sugar. I'm not going back this time either.  I'm going long-term sugar free.

British Article on Sugar

Now, keep in mind, this is not the naturally occurring sugar that you find in foods. I'm fine with fruit. I have, however, given up all those sweets that I so craved before. I have started eating some sugar free candy and I've started buying some protein bars that don't contain sugar.

Opposing position on sugar free candy

If you read that link you'll see the negatives on sugar free candy. I'll say this: CANDY IS CANDY.  It is meant to be eaten very sparingly as a treat. I'm talking about a small pack of Russell Stover Sugar Free candy over a week and not a pack everyday.  However, as the following link shows, some people who are trying to lose weight may not be able to eat sugar free candy at all:

Sugar Free Candy

Me? It seems that my body is cool with the sugar alcohols (although if you eat TOO much you will know...they're a laxative).  I'm not going to push the envelope. I will use sugar free candy as an occasional treat rather than a normal daily snack. I'm thinking, maybe, once a week like I would have used a "real" sugar treat.

In other news: I shaved my beard down to stubble today so I can better see the returning jawline. Still needs some work, but I'm on my way.

Next blog post:  Protein Supplements. I said I wouldn't, but will I?

Picture Day. 1 month

I can't believe it has been four weeks already. It seems like I just started working out.

Well, here is the original inspiration pic:

There is my belly and lack of muscle.

Here is this morning's four week progress picture:

Four weeks of healthy diet and training.

I can really tell the fat from my middle is melting away. I'm not sure if I've increased muscle size or just toned. Right now I weigh right at 165 pounds. I'd like to stay around 170 and gain some muscle as I continue to lose fat.  I'm telling you, I can see a major difference in my body that nobody else (since they never see me shirtless) can see. Even my face is thinning out. CONFESSION TIME: I originally grew a beard to hide that my jawline was disapearing. I blamed it on age, but I'm sure subcutaneous fat (fat just under the surface of my skin) had a lot to do with it. When I'm comfortable enough, I'm gonna lose the beard (last time I did that, I regretted it...the lack of chin line again).

My current workout is:

Monday: Weights, bodyweight exercises and some isometrics upper body done as a circuit.
Tuesday: Run
Wednesday: Weights, bodyweight exercises and some isometrics legs done as a circuit.
Thursday: Run
Friday: Weights (including some slow motion), bodyweight exercises and some isometrics back and upper body done as a circuit.
Saturday: Yoga (1 hour)
Sunday: off

My dietary changes: Bread at only 2 meals per week. Nothing containing high fructose corn syrup or the word "sugar" as an ingredient, meat sources from poultry, eggs and oatmeal every morning for breakfast, almost exclusively drinking water (up to a gallon a day) with the exception of 1 cup of coffee (black) every afternoon etc etc etc...

Definitions

While each of us will have a different ideal mental image of a fit person, I'm sure we'll all have a similar definition for physical fitness, I wonder how you might define spiritual and mental fitness?

http://www.psychologytoday.com/blog/think-well/201105/three-keys-optimum-mental-fitness

They seem to believe mental fitness comes from relaxation. In my mind it was more about using my mind while spiritual fitness was more about relaxation and stress relief.

http://www.genalivings.com/what-is-spiritual-fitness/

I like the idea of taking 100% responsibility in life. I like the idea of a daily journal as well. I'd be willing to start a private daily journal (as in offline) to explore my spiritual fitness.

http://www.genalivings.com/free-spiritual-fitness-assessment-test/

I thought this little test was interesting. I scored a...well, that is private, I suppose. I will, however, hold on to this link and re-take the test later down the line. It points out a lot of interesting spiritual and mental fitness points that I hadn't thought of.

Simplicity

Simple Living.

It sounds...well...simple.

It isn't.  I look around my home and see clutter where there was nothing a month ago. I wonder why I have any desire to surround myself with "things" and I wonder what joy these "things" really bring me.  Saturday afternoon I began clearing away excessive things.  I pulled the rug from the living room, and took away a much too large coffee table. I took out the rug to give myself a better yoga space.  When it was gone I noticed a new clearness to the room. It suddenly seemed so much more un-cluttered.  With the coffee table gone the room was even more clean.  It became very clear to me that I sometimes collect to surround myself with something as if it is a security blanket.

I vowed to unclutter my living space over the next week.  To live more simply (perhaps a yard sale in the near future).

Simplicity.

Simplicity in exercise is one reason why I chose running as my primary cardio (coupled with my memories of going out for a long run and getting an amazing runner's high). But, what about rain days?!

I was looking out the window Friday morning, thinking about getting myself soaking wet by running in the rain. It wasn't that pleasing of a thought. I am not getting into this to become a dedicated runner. I want to be dedicated to physical fitness, mental fitness, and spiritual fitness. I am not trying to run a marathon. I'm trying to be in great shape for the big 4-0.  So, I needed an alternative to running.

Well, it is also Easter weekend, and my kiddo is spending the weekend at daddy's house. So, there was a basket to fill (yes, with "things")!  While perusing the local Tarjay, I had a brilliant idea. There, on the clearance rack in the sporting goods section, I found my new piece of exercise equipment. A jump rope!  Now, I know, it is another "thing" I've brought into my home, but it takes up very little space and can provide a simple exercise with amazing cardio/fat burning abilities.

My first jump rope session was pretty weak. I'd hate to have anybody see me stumbling around like a fool (luckily it was dark outside).  However, it doesn't take long to realize how much a jump rope is making you work.  $5.00 well spent on a useful thing. Now to just get rid of some of those non-useful things!