Monday, January 30, 2012

NY Resolution Fail

I am ashamed to admit but after a month of my New Year Resolution I am giving up... Not because I can't handle it or too busy or one of the other thousands of excuses. I am giving up on my goal to run 1000k in 2012 because I lost 6 pounds in a month: Yep 164 pounds to 158... 

Now some of the weight was fat, more was muscle which was is not my goal... L says I look too skinny but the tipping point for me is my arms look small!!

I do enjoy the Cardiovascular component to running however prefer to focus on maintaining muscle mass so Sunday I got back to my normal Chest routine. The new Polar Heart Rate Monitor I got for my birthday :) beeped at 165bpm after my first set. Then it hit me... I can keep my Heart Rate in the Cardio Zone while Lifting!!

My New New Year's Resolution: Log an equivalent amount of time in the Cardio Zone as I would by running 1000k... Swimming, lifting, biking, playing soccer, abs... the skys the limit!!

With some simple Algebra I extrapolated a constant from my past runs I refer to as The Multiplier. A ratio of pace over my average heart rate. The beauty of this is I can now compare ANY workout taking my average heart rate and time to equate the equivalent distance!! Example:

Using this same multiplier and working backwards from 1000k I would have to log 93 hours of exercise keeping my heart rate at 140bpm.

Let the games begin!! I've already logged 6:45...

Sunday, January 22, 2012

Healthy Seared Salmon

A thousand apologies to my 10 followers that I haven't posted a recipe in a while but the long wait is now over! I present to you: Healthy Seared Salmon with Roasted Vegetables...

  • 2 Healthy Salmon Steaks: Nuval Score 87
  • 3 Small Broccoli Bundles: Nuval Score 100
  • 1 Large Asparagus Stalk: Nuval Score 100

Sprinkle the Fish with Pink Himalayan Salt, Fresh Ground Pepper, Garlic Powder, Chili Powder & the ever crucial Smoked Paprika... Sear in a pan brushed with Olive Oil & Pressed Garlic!!

Now the key to these delicious roasted vegetables is to preheat the oven to 425 °F and place veggies on foil over a cookie sheet or something... But before they start cooking roll them around in some Olive Oil with a dash of Pink Himalayan Salt, Fresh Ground Pepper, & Fresh Garlic.

We like to switch between the Broccoli & Asparagus to mix it up a bit but, as you can tell from the Nuval Scores, they are both amazingly healthy side dishes; tasty too!!

Not only is Salmon super tasty and high in protein but it also has a multitude of health benefits... The Omego-3 helps lower bad cholesterol, raises good cholesterol, sparks brain activity, speeds up your metabolism, lowers blood sugar, etc etc etc...

It's easier than swimming up stream. Enjoy!! Many compliments to Chef L...

Monday, January 9, 2012

The Grapefruit Catalyst

I don't want to sound like your mother but its true... Breakfast is the Most Important Meal!! Imagine starting a log fire without any fuel, it will work eventually but would be much easier if you just added a dash of lighter fluid to speed up the process. Well your body works the same way.

During sleep your metabolism slows to solely Maintain Body Functions however when you wake this decreased metabolic rate will be prolonged unless you inject fuel into the equation ie Food!! If this source of fuel is not received your blood sugar levels will eventually drop putting your body in a state of Hypoglycemia... 

Obviously this is in extreme conditions however lack of food is the main reason people are tired in the morning. Many people counteract this fatigue with nature's caffeine ie Coffee!! This will only provide a temporary jolt and leave you dehydrated.

Grapefruit Juice on the other hand provides much needed Vitamin C which kick starts your Metabolism better than any other citrus fruits as well as contains much needed Fiber & naturally reduces insulin levels...

Now I enjoy a cup a coffee just as much as the rest however recently I replaced my fix with a large glass of Grapefruit Juice complimented with 2 Hardboiled Eggs & Greek Yogurt. This quick breakfast consisting of about 350 Calories usually keeps me Awake & Satisfied until a late lunch.

Try it, you have nothing to lose but sleep...

Monday, January 2, 2012

The Resolution

New Year... New Opportunities!!

Last year my goal was to get in the best shape of my life and I did it: 1 Marathon, 1 Half, a 10k & countless hours in the gym destressing from the long work weeks. But as the memory of 2011 slowly permeates in the back of my mind the outlook for 2012 is optimistic!!

I thought this year I would choose something a little more tangible... 1000k over 365 days!! An idea stolen from L which I adopted because I like the concept as well as to offer support.

I am definitely faster than her; trying to get 5k down to 22 min, however L is the Slow&Steady type with the persistence of a Turtle, I just need to be sure not to fall asleep under a tree!!

January:       E - 5k & L - 6k