These are not the droids you are looking for.

picture of 5K route for 2007 Bill Seymour Marathon in Grand Island, Nebraska - Saturday, September 1, 2007

Motivation:

I don't like using songs as the Motivation of the Week, especially pop songs that appear on lingerie commercials, however, this one has kept shuffling into my mp3 songlists recently. It reminds me of the line in another song that I run to that goes "I like to think the best of me is still hiding up my sleeve":

"Unwritten" by Natasha Bedingfield
Staring at the blank page before you

Open up the dirty window, let the sun illuminate the words that you could not find
Reaching for something in the distance so close you can almost taste it

Release your inhibitions feel the rain on your skin
No one else can feel it for you only you can let it in

No one else can speak the words on your lips

Drench yourself in words unspoken

Live your life with arms wide open

Today is where your book begins the rest is still unwritten

Diary:

A lot of the songs on my mp3 player right now are about being a superhero, or have superhero in the lyrics, OR they speak to flying or soaring or reaching - all hero-type actions. One of my favorite songs on the mp3 right now is "Worlds Greatest" by R Kelly.

While running and thinking about being a superhero, the thought occurred to me "What would I like to have as a hero power?" I guess this isn't the first time I have thought about this. I have enjoyed watching the show "Heroes" on NBC, and plan on watching next season. After some consideration, I decided that having the ability to do physical things like flying, turning into flames/ice/webs/water, or being able to knock down buildings - these things didn't seem too useful to me. Invisibility sounded cool at first, but then became somewhat a lonely, depressing feeling. Do I really want to see the things I would see if noone knew I was there? After some thought, this too went into the "No" pile. I finally remembered a power that I would find handy in a number of situations, and wouldn't make me an outcast or force me to wear a silly costume. The Jedi Mind Trick! I want to use this is everyday life - at work, at the clinic, in regular relations. There have been many times where I know that I am right, and instead of having a lengthy debate or verbal argument, I just want to wave my hand over their eyes and say "You don't need to ask me if I want to order magazines while buying printer ink at Best Buy", "You just want to buy your products without getting the third degree about crap that you don't need." You don't need the extra extended warranty - we just make profits on those sales." "Move along... Move along"

I wouldn't feel like I am tricking the people I come into contact with, just making decisions easier for them, so that I can continue to go about my day. The more I think about it, the more I like it. I could use it on co-workers, retailers, annoying friends, officials at public places, Metrodome Security Guards, bullies, etc.

Another instance of using the Jedi Mind Trick, sending your registration via mail for a 5K, only to find that a month later the registrars have no idea who you are or where your packet is. You can re-register that morning with an extra $10 "late fee", oh, and we are out of T-shirts, (which is what most of the registration $ were for in the first place), but for extra money, we can ship the shirts to you when we make more, shipping at your cost, of course. Jedi Mind Trick won't help them to magically "find" the missing registration, but it might help to make them understand that "you don't need to charge extra fees for someone who is just trying to do the right thing" and "it is obvious by your blog and witnesses that you had registered and planned to run this race, so we are going to take your word for it - why would you drive 600+ miles to just to run a 5K, if you hadn't planned this in advanced," "move along... move along"

The Jedi ability would save a lot of time and energy arguing with people when you know you are right.

I may try to use this power, just to see if it is something that you can build over a period of time. I might have a bit of Jedi in me, untapped, unused. This experiment may be fun.



5K Training for Week 6 out of 9
This week do the following.

For those planning on running the 5K:

• Sunday = Rest
• Monday = Brisk five-minute warmup walk
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  Five-minute walking cooldown
• Tuesday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Wednesday = Brisk five-minute warmup walk
  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
  Five-minute walking cooldown
• Thursday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Friday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Saturday = Brisk five-minute warmup walk
  Jog 2-1/4 miles (or 25 minutes) without walking.
  Five-minute walking cooldown
• Sunday = Rest - go to church or spend time with your family and friends. Have fun

For those planning on walking the 5K:

• Monday = Rest or walk easy
• Tuesday = 25 minute brisk walk
• Wednesday = Rest or walk easy
• Thursday = 25 minute brisk walk
• Friday = Rest or walk easy
• Saturday = Easy walk for 2.5 miles
• Sunday = Alternate 5 minutes of brisk walk & 5 minutes of easy walk for a total of 60 minutes

Notes:

#Diet#

Moving to "Plan 2" in the 4 plan system, in order to get out of the plateau that I am currently in. I only lost 1 measly pound last week, and so it is time to make some changes and review my calorie count to see what is keeping me from moving forward like I should. Plan 2 reduces 1 starch, but adds 1 vegetable serving. Maybe this will help.
Next week, I will post more specifics about my current diet plan and my routine - and more health related information. I reallize that the last couple of weeks, my blog has been more random stories than useful nutrition, excercise and motivation, but I will try to get back in line after this week. I just needed to take a short diversion for a while. I hope you aren't put off too much by these random musings.

In my review of my diet, I was researching the reasons for my current weight plateau (new excersice routine, increasing for the 5K, busy stress, etc) and I noticed that my protein shake at night was over 600 calories - it consists of fruit, protein powder, and soy milk, but in reading the details of the ingredients, the amout of protein powder was over 250 calories, and with the fruit and milk, this "snack" was the calories of 4 snacks. i think removing this (or modifying it) will help to get me back on track to my current goals (262 lbs and then 245 lbs).

#Exercise#

I am starting to enjoy running, something I never thought I would do. I start my workouts by walking, but am really excited (to the point that I have butterflies in my stomach) to take off. This instinct is somewhat bad, because I could never sustain this passion through the entire 5K run, and don't want to try to sprint the entire thing. I quickly reallize that I must slow my pace to have stamina throughout the run. The mp3 music mix that DJ Ed House made actually helps with this, as I can set my pace and the music keeps the tempo going for the entire run without stopping.

On another hand, I can't wait to start lifting weights. I have been somewhat upset about the skin/flab that has appeared now that the weight has started to come off. I have heard and read that lifting tightens loose skin, and am ready for this to happen. When I told this to my counselor, she was not very excited about this, as this will skew the weight loss numbers. She is totally focused on lbs, whereas I know that fat % is more important than total weight. This may be an argument that I delay with her after the 5K training is over, but there are several fat loss workouts that I have found through Men's Health magazine that I am going to try, come later this fall.

I saw an interesting article this week on Obesity ratings: Trouble in waist-land


#Fine Art#

I played accordion at church and the new leader of the worship team wants me to try to step out and do some improvisations, jazz things up and do some little solo lines here and there. I am interested in this idea and thank him for the encouragement. (Thanks Don!)

#Geek#

I am going to start a research project looking for educational software for teachers - this week I have had 3 teachers in the area approach me about software to help them share information (project plans, lesson plans, communication with students, teachers, and parents, social networking, etc) This is very "web 2.0" and that is right in my wheelhouse. I think this is a great use of the internet, to share information for students who can do research and projects together and have a place to store the results. I am looking forward to seeing what I can find.

#Money#

I bought new brakes for the vehicle, which was needed, and after speaking with the shop owner, we had the realization that new tires are needed. After finishing the brake job, he picked me up at my office. On the way back, we both noticed a loud road noise. I knew the sound was there, but had just put up with it. He commented that "new tires will make that sound go away", and you will have better control and better driving experience. I was somewhat taken back, he wasn't trying to sell me anything, but just threw it out as advice and experience. I will probably budget for new tires before the year is over.

#Personal#

The last week has been very tough for me on a personal/spiritual level. Earlier this summer, I had a physical-weight loss mentor pulled away from my life, as my original weight loss counselor left the clinic. This has been a challenge that I have had to get used to. Now I have found my spiritual adviser and friend has decided to move on to a new position. My pastor and friend, Kendall, has accepted a call to lead a new church in South Dakota. - people put in my life and then sent on - first Pet, then Kendall.

So, I went out to the website of the new church he is going to, and listened to his sermon at this church, and realized that this will be a great opportunity for him, and fully understand that he will flourish here and I will still be able to listen to his sermons via the internet (maybe I can set it up on my iPod), so while we won't be within reach, I will be within earshot. After some thought and consideration, I decided to interview him for my "Renaissance Man" project. His sermons about "Habit and Discipline" were given during the same time that I was learning about Habit and Discipline for my diet and workout programs, and his messages merged well with what my goals and desires were. This week I have interviewed him and we had a great 3 hour discussion. Look for this to be cleaned up and published by the end of the year.

I need to finish my interview with Kaptain Karl first, however. Karl, when are we getting together again? I miss you - and I reallize how busy my month will be with all of the running events ------- we need to make some time....

COMMENT! What is your favorite hero superpower, and why? Please leave a comment below
to answer.


Next weekend - look for the following:
1) full diet and excercise overview
2) discussion about how reading my blog can improve your life
3) results from the 1st of 4 5Ks - the initial "time to beat" is announced!
You won't want to miss it.


more later,

Chazz

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Lions and Tigers and Bears (and Elephants, Penguins, Monkeys, and Seahorses)

Motivation:

"Believe in yourself! Have faith in your abilities!
Without a humble but reasonable confidence in your own powers
you cannot be successful or happy."
~Norman Vincent Peale

Diary:

The zoo trip to Omaha Doorly Zoo was a blast. We walked and walked and walked and walked - I looked on gmaps pedometer site, and ok, it was only 2 miles, but it seemed like more than that.

We saw many different animals. I think this was my favorite zoo so far, and would recommend it to anyone. I liked the penguin and the gorillas. They have a great shark exhibit, and we were there during feeding time. The kids liked the polar bears, and why not! They were great.

Family reunions can be a stressful event, and I am really not sure why. I can say personally that I go into reunions realizing that I am (still) the biggest (fattest) person in the group, and since there are a lot of group pictures and snapshots involved with family gatherings, this size factor becomes more evident. Also, for some reason, food events are a historic family reunion activity, which is fine unless you are actively pursuing weight loss. It is hard to bow out of the event, because you appear either an outcast or anti-social to the family. In any other group, I could just say, "well, I am on a diet, so I am going to go over here for a while", and am left alone. This somehow doesn't work with people you love and love you. "What is that?", "Why are you eating xxx?" and other questions are common with people who want to be a part of your life and care. Sometimes this can result in a clash of some people trying to be helpful while others feeling like someone is getting too close for too long. "Group" is the word of the day, so personal desires need to be flexible. I realize this now, but also realize that I am better as a lone ranger and appreciate my time to think and room to breathe.

I went in to the gathering thinking "I should be honored and respected for the progress I have made in my personal and professional goals." I left realizing that all my goals are really small compared to the things that my other family members are doing to raise children, preparing for first days at school, building businesses, toiling the land, and are active in community relationships, and are losing weight and staying healthy on top of it. After my summer zoo trip with a family of achievers, I drove home content with the knowledge that I come from "hearty stock" and am not alone in having lots of projects to work on and goals to achieve.


5K Training for Week 5 out of 9
This week do the following.

For those planning on running the 5K:

• Sunday = Rest
• Monday = Brisk five-minute warmup walk
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  Five-minute walking cooldown
  
• Tuesday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Wednesday = Brisk five-minute warmup walk
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
  Five-minute walking cooldown
• Thursday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Friday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Saturday = Brisk five-minute warmup walk
  Jog 2 miles (or 20 minutes) without walking
  Five-minute walking cooldown
• Sunday = Rest - go to church or spend time with your family and friends. Have fun.

Almost there --- time trials are coming up on September 9th!


For those planning on walking the 5K:

• Monday = Rest or walk easy
• Tuesday = 20 minute brisk walk
• Wednesday = Rest or walk easy
• Thursday = 20 minute brisk walk
• Friday = Rest or walk easy
• Saturday = Easy walk for 2.25 miles
• Sunday = Alternate 5 minutes of brisk walk & 5 minutes of easy walk for a total of 60 minutes.

Notes:

#Diet#

It has been about 3 weeks since I did a measurement update, so here it is. See the sidebar for updated information.

I am sort of upset about the lack of weight loss this month, but it has been stressful month. The following has probably been affecting my journey:

• Started aggressive 5K training, running/walking over 2 miles a day - my body may be storing extra for energy on these runs. This may change once my body catches up with the fact that this is a planned, healthy event.
• Stress at work and at home. I haven't been getting things done as easily as I have in other months, and the projects at both work and home are somewhat boring, mundane, and repetitive.. I need some creative output. I need to paint a room, or finish a podcast interview or have some hot affair with a goddess, something, anything that will be a distraction from the normal.
• Trips and outside events. Summer baseball trips, family reunions, evenings at bars and restaurants, etc, have been part of summer. I haven't been off my plan during these events, but on this zoo trip we did eat at Famous Dave's BBQ, and I broke down and ate 1/3 rack of naked Pork Ribs! They were delicious, and I am glad I ate them, fully realizing that this would affect my weight loss schedule. If I would have thought about it further, I would have just got the salad and a grilled salmon, but, alas, what can you do? Oh well...
  

Overall, I have lost a few pounds this month, but several inches of body fat, so not bad, considering the factors above. I have been keeping true to the basic rules, which again are being obedient to the food and exercise diary, eating real foods in appropriate portions, moving throughout the day, keeping a journal (blog), and sleep. Well, I need to improve my sleep - I should probably add this to the factors above, as I have not been getting enough hours of sleep. I need to start my bedtime sooner than I currently do. (put that on my to-do list)

#Exercise#

So, for exercise I have been following the 5K training program. I can walk (with some intermittent jogging) a full 3 miles at this point in time, so I am good to go. Next weekend (labor day weekend), I am going to participate in a 5K event in Nebraska. It is the first, and technically I am planning on doing the training workout for the event: (Refer to the Saturday workout above: Brisk five-minute warmup walk, Jog 2 miles without walking, Five-minute walking cooldown) If I haven't gone 3 miles, which I don't expect, then I will walk the last mile at an easy pace.

I don't feel like it is time to overdo it, and I don't want to get off the already planned schedule. Running 2 miles straight without walking is going to be a task in itself, and I will be pretty proud if I can make this milestone. I won't win the 5K race, but that really isn't the point.


#Fine Art#

As I mentioned, there is not much creativity going on this month. Everything has been about productivity and progress, which is ok, but I will soon start to decline if I don't get any creative output.


#Geek#

Well, I am rebuilding a laptop for a friend of mine. I am going to replace the hd and restore the OS. I have been playing with social networking tools online and that is pretty cool. I don't know what the future is for these, but it is good for me to research and be on top of them.

#Money#

With a lot of travel, my savings plans have sort of been in a waiting pattern. I spent some money on brakes for my car, and need new tires for the car, so have to plan for this expense. I would like new glasses, but will wait on this as well. I have a list of gadgets and fun things I would like, but also, I will wait until financially ready. I am still putting money into savings, but with the summer events and bills, this savings account has been in flux.

However, I realize now the importance of this regular savings account. By having this supply of ready funds, I am not making progress on the debt payments, but I also am not stressing out and pulling my hair when an emergency comes up (like the brakes on my car). Instead of having a fiduciary panic attach, I adjust my savings plan momentarily, then go back to the regular schedule. (Why didn't I do this years ago? This would have been a life-saver for me...) So, while I am not making progress, I am not moving backwards either. (I had a huge moment of mature clarity there.)


#Personal#

I have been S L O W L Y decluttering my home to get rid of the "fat clothes" that I wore for the last 10+ years. It has been an interesting process, as I have a lot of big clothes that weigh a lot in total. I have been bagging and tagging them getting them ready to move a) downstairs, then b) to the garage, going to c) the car, and eventually d) donate to goodwill or throw out.

I am finding that this process is bringing up lots of memories, is a good way for me to stay motivated that I am getting these clothes out of my life so I cannot go back, and it is a stress-relieving process. I find that when I wake up to a room that has been decluttered, there is something peaceful that is associated with this. It is nice to drive home and put my car in a clean, organized garage. This is true with other spaces. At work, I feel more creative and open to thought if my desk and area is organized and the current tasks/projects are the only thing on my desk. This keeps focus and attention to help get other things done.

Don't take my word for it. I regularly read a blog all about De-cluttering tips and hints. Today's blog is about organizing clothes, so I will reread this to help me with my current home project.

This week, I have had now many conversations about decluttering. One of my friends told me that Sunday's St. Paul paper had an article about this subject.


I had a couple of conversations about the story in last weeks post, and another example of paying attention to labels. One person I spoke with warned about the amount of calories and fat in a salad dressing packet at McDonalds. The comment was that the same salad dressing (some actor's name??) can be bought in the store, and the calories and fat are much less, but in the fancy packages at McD's, the calories and fat is cranked up.

I don't know, can't confirm this fact, because I haven't stepped foot in a McDonalds all year. I wouldn't have a clue what McDonalds does or is planning on doing. I find them to be irrelevant - when I think of a good place to eat, that restaurant, and it's ilk don't even come up in my mind. I just recommend staying away from fast food shops altogether.


more later,

Chazz

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The cost of 2 inches?

Motivation:

"There are two ways of meeting difficulties:
you alter the difficulties, or you alter yourself to meet them."
~Phyllis Bottome

Diary:
Imagine: Before you sit down at church, you find yourself thirsty, so you pour yourself a glass of iced tea at the coffee station. It is refreshing and good, and you feel satisfied briefly. As you make your way to your seat and start to listen to the hymns being played you think to yourself "That was really good tea. That tea had a flavor too it - what is it? Oh yeah, raspberry - mmmm raspberry .... Wait, that tea is pretty tart and sweet. Is that a little too sweet? What did I just drink? "

You dash to the kitchen to look for the tea mix or some sort of evidence in a cupboard or on a shelf. You look like a crazy monkey digging through the trash to find any used iced tea mix residue. You finally find a container of "Lipton's Wild Raspberry Iced Tea Mix" and are shocked to see the following on the back of the container.

Ingredients
Sugar, Malic Acid (Provides Tartness), Instant Tea, Red 40 and Yellow 6, Silicone Dioxide (Prevents Caking), Natural and Artificial Flavors, Ascorbic Acid (Vitamin C).

What did you just do?!??!, You think to yourself "how much of this did I drink. Two small cups - 8 oz container. You are in a panic. You sit back down for church, but your mind can't concentrate. You start to shake, have the sugar high jitters, and start to get a huge migraine headache. What did you do? How could this happen? You are in a sweaty panic, shaking and looking as if you are going to throw up. "Why would Lipton make such a horrible, horrible product!", you think to yourself, in dire pain.

You survive the next hour of church service to quickly speak to your friend, who looks at you as if you are from some alien planet. He doesn't realize that you simply can't/don't/won't drink sugar filled tea. It is not in the plan!!! He says: "Why don't you talk to Jean? She made the coffee and tea."

So, you go speak with Jean, and ask "Show me how you made the tea!", in a condescending, self-centered way. She is nice, and obliges. She walks you into the kitchen and reaches in the same cabinet where you found the Lipton Wild Raspberry Iced Tea. She grabs the tea and says "I used this! "

You look up, and see her holding LIPTON Iced Tea To Go with Natural Raspberry Flavor. After further inspection, the product looks basically the exact same as the product that you found, except these words: "Bursting with juicy, bright berry flavors, it's sugar free with 0 calories per 8 oz serving."

Ingredients:
Instant tea, citric acid (provides tartness), instant green tea, sucralose (splenda brand), natural flavors (soy lecithin), acesulfame potassium (sweetener), silicon dioxide (prevents caking), red 40.

You thank Jean, apologize profoundly, and skulk out of the kitchen. Your headache and shakes have magically disappeared, however you are left with a sense of pure insanity. You are left with guilt and wonder when the insanity will end.

Moral of the story? Pay attention to the ingredients - even two products that look and are labeled the same, they can be very different on the inside.

Maybe the 2nd moral is that I have officially completely lost my mind regarding what is and is not permitted to eat.


5K Training for Week 4 out of 9
This week do the following.

For those planning on running the 5K:
(yes, I reallize that this is sort of complicated - just do what makes sense)

• Sunday = Rest
• Monday = Brisk five-minute warmup walk
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  Five-minute walking cooldown
  
• Tuesday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Wednesday = Brisk five-minute warmup walk
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  Five-minute walking cooldown
• Thursday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Friday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Saturday = Brisk five-minute warmup walk
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  Five-minute walking cooldown
• Sunday = Rest - go to church or spend time with your family and friends. Have fun.

Hey, don't worry - next week it gets harder! Enjoy it while you can.


For those planning on walking the 5K:

• Monday = Rest or walk easy
• Tuesday = 20 minute brisk walk
• Wednesday = Rest or walk easy
• Thursday = 20 minute brisk walk
• Friday = Rest or walk easy
• Saturday = Easy walk for 2 miles
• Sunday = Alternate 5 minutes of brisk walk & 5 minutes of easy walk for a total of 60 minutes.

Notes:

#Money#

I think I made comments before that fat people are discriminated against financially. The cost of goods and services for a large person are extraordinarily out of balance. While I understand that the non-obese population (of which is becoming a smaller and smaller minority) wants to charge fat people extra for plane tickets, junk-food tax, and other things, I would contend that I have already paid extra for ordinary things.

I can speak just about my personal experience here, this doesn't mean that all overweight people have this problem, but I have several money-wasting categories.

First is the food. Second is clothes. Third is for "stuff that broke" due to overuse, which can include a sofa that lost it's frame, bed that lost it's spring, car that lost it's shocks. Things break easier when you are overweight, and clothes rip, and food is consumed.

This week, I went to sign up for one of my upcoming 5K events. Registration for the race indicates that a T-shirt is included with the race packet. The normal registration is $20, however the registration form indicates that if you want an XXL shirt, the race registration fee is $22. I think it is somewhat sad and discouraging that the people who REALLY NEED to do a 5K fun run/walk are marked to pay $2 more. They should have indicated that you don't have to have a shirt, if you don't want one. Just come and walk and have fun in the community and that you are loved as a person. Is the extra X really worth $2? I am having some problems with this policy, as it discriminates against fat people. What is the purpose of a 5K, if not to get people to move more?

Also, this weekend I found myself using a coupon at JCPenney. I needed to buy some birthday gifts, and I would like to get a new wallet and belt. Looking at belts, I saw a belt that I liked, and observed the price. It was a belt size 44 and was $30. Walking out with my belt, I saw the same belt (brand, color, style, etc) size 42 was $20.

Is 2 inches really worth $10? that extra 2 inches increased the cost by 50% of the original. That seems extreme. It would appear to me that at the belt factory, they have a rope of leather that is being cut into belt-shaped sizes. Is that extra 2 inches really a burden on them? Is all of the leather in specific 42-inch shapes, and they have to go out of their way to find a 44-inch piece?

So, I exchanged for the 42-inch belt, and I wondered "how much money am I going to save simply because I don't have to pay for the extra 2-inches."


#Diet#
I am on a break from the regular diet, but am still watching what I eat. I am mostly eating a lot of eggs, grapefruit, and green mixed salads and vegetables. The difference this week is that I am having no starch or carbs.

This weekend I get as much protein and veggies that I want - no restrictions.
Next week, I go back to the regular routine and add back my whole wheat starches and good carbs. Today is only Wednesday, and I already miss my whole wheat bread and tortillas and crackers.


#Exercise#

Recently, I have been thinking about what to do while running. I am a novice breather, and find myself getting frustrated/annoyed with my heavy breathing during my runs. To make up for this, I like to play my mp3 player really loud to mask any sounds that may through my training session into a negative spiral. There are other things that the music masks too, and having a heavy beat seems to keep me moving and avoiding any mental roadblocks to finishing my daily training.

I have been thinking about other positive things about 5K training, and how to use this time more productively. On Wednesday, I noticed how beautiful the Mississippi River was close up, and running down by the river was so interesting. It was something I never would have given a second thought too before. I am interested in finding other hidden areas.

When running, you might want to do some of the following to help you along the way. I am going to try them:

• Think while you are running. Take deep consideration and thought about specific parts of your body while you are moving. Imagine that you are (virtually) massaging these parts of your body for stress reduction, or just to imagine them being very productive, being very powerful or high in energy. Take time to consider the well being:
• about your whole body
• about your eyes
• about your ears
• about your nose
• about your arms
• about your legs
• about your abdomen
• about your feet
• about your lungs
• about your back
• about your neck
• about your surroundings. Look around and see what you can see. Contemplate on the environment you are in ("Stand in the place where you are.....")
• the nature, if you are outside
• the people you see on your path
• the sky and clouds
• the ground at your feet
• flowers/trees/water around your path
• animals, pets you encounter
• about your blessings. What are you proud of?
• your family
• your friends,
  
• your gifts/talents
• your mind, thoughts that make you happy
• where did you feel most powerful - imagine you are there.
• where do you feel comfortable - what does that feel like
• what gifts are you feeling from God right now? What had God touched in your life today?

Looking through my journal, I see some of the disciplines that I have been thinking about recently. Two disciplines are "Contemplation" and "Examination"
When running, this may be a good time to take an intentional look at your life and be in contemplation about your day, your goals, your attitude. I know this is hard, as the "running" activity itself can be stressful at first. Right now it may be a distraction, but you may find it will turn into a relaxing time for personal examination.

(Deep, huh...)


As I mentioned in a previous post, there are a handful of Blogs that I read regularly, when I feel I have time to do so. One of these is ZenHabits, and it has a great post about running and meditation. I would recommend reading, if you are interested in more practical ways of running and meditating.



#Personal#

I have started decluttering my garage and 2nd bedroom - and I am finding something calm and peaceful about driving into a garage that looks organized and has space to work. I may write more about this in a later week.


Thanks to DJ Ed House for mixing a new running cd. It is high-energy dance and I have been using this during my 5K training days. It has a great beat that keeps going. I hope he has time to make some more mixes. I would sure enjoy it.


next week, it is time to take measurements and weigh in. Also, additional thoughts on running.

more later,

Chazz

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Might need a personal trainer for stretching.

Motivation:

"The young do not know enough to be prudent,
and therefore they attempt the impossible--and achieve it."
~Pearl Buck

Diary:

Aug 7, 07 - On TV, I am watching the Minnesota Twins play the Kansas City Royals at Kaufman Stadium, and now the signal has gone out. I move over to the radio, and hear that the power has gone out. The fans and players appear to be fine, just waiting for the lights to be restored. I think the heat may have gotten to the power, and they should resume soon.

This break gives me a chance to catch up on some computer (geek) work. I have been fascinated with "social networking" today, mostly because of my use of the MotionBased site to track my 5K training. I found a lot of my address book on the internet. So, with all the following choices, what is THE ultimate Social Networking site?

• Bebo
• Classmates
• Facebook
• Friendster
• FriendWise
  
• Hi5
• Jaiku
  
• LinkedIn
• Multiply
• MySpace
• Twitter
• Xanga
• Others listed at http://en.wikipedia.org/wiki/List_of_social_networking_websites (Even Wikipedia itself is become a Social Networking site of sorts)
  

Not to mention all the Blogging sites (Blogger, TypePad, WordPress, etc), Media Sharing Sites (YouTube, PhotoBucket, Flickr, etc), and Bookmarking/News sharing sites (StumbleUpon, de.licio.us, digg, etc)..

Is there one place I can go to find ALL my friends that are scattered around the internet?
Will all of these services inevitably get sorted out, or do I have to sign up with each and every one to try them all?

So I figured, "Maybe I will blog about it." Reply if you have any thoughts on this particular subject. So far, I have found FaceBook, LinkedIn and Blogger to be my favorite, due to ease of use and features and just the simple, easy to follow and read look and feel. I may try Twitter and Jaiku next, just to see how they work. Where are you networking with others?


5K Training for Week 3
This week do the following.

For those planning on running the 5K:

• Sunday = Rest
• Monday = Brisk five-minute warmup walk
  2 repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or 3 minutes)
  Five-minute walking cooldown
  
• Tuesday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Wednesday = Brisk five-minute warmup walk.
  2 repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or 3 minutes)
  Five-minute walking cooldown
  
• Thursday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Friday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Saturday = Brisk five-minute warmup walk.
  2 repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or 3 minutes)
  Five-minute walking cooldown
  
• Sunday = Rest - go to church or spend time with your family and friends. Have fun.

For those planning on walking the 5K:

• Monday = Rest or walk easy
• Tuesday = 15 minute brisk walk
• Wednesday = Rest or walk easy
• Thursday = 15 minute brisk walk
• Friday = Rest or walk easy
• Saturday = Easy walk for 1.75 miles
• Sunday = Alternate 5 minutes of brisk walk & 5 minutes of easy walk for a total of 60 minutes.

Notes:

#Diet#

Pretty good week for the diet. I rather enjoy being meticulous and preparing all my meals. I bought some asparagus, and I need my Mom to send me the recipe she used to prepare the cucumbers during her recent visit. I would like to make cucumbers this weekend.

I lost another 3lbs this week, and will update my stats and measurements later this month - maybe on the 25th or such.


#Exercise#

For all the details you could ever want and more - check out my 5K Training Diary on the sidebar (underneath the goal meter). Isn't technology fun, or am I just the biggest geek you know?

I am feeling my legs and hips - and feet. That is what I am feeling. It isn't that they hurt or are uncomfortable, but I can sense that they are there this week. Maybe it is because I am using them? Could be.

I was watching Johan Santana before his Friday night loss at the metrodome. I noticed he was being pushed and prodded and pulled and contorted very violently by his trainer. At first, I thought "ouch", but right now, the way my legs and feet and abdomen feel, I could use some service from his trainer this morning.

I guess that isn't going to happen, so instead I will try to dissect what exactly I saw happen:

Dynamic Stretching (from Men's Health Magazine)

A dynamic stretch is the opposite of a static stretch. Static stretching involves holding a position. That is, you stretch to the farthest point and hold the stretch.

Dynamic Stretching, however, forces a quick move of a muscle in and out of a stretched position. Improvements in flexibility are specific to your body position and speed of movement. So if you do only static stretching -- as most guys are advised -- you'll primarily boost your flexibility in that exact posture while moving at a slow speed. It has limited carryover to the flexibility you need in sports and weight training, which require your muscles to stretch at fast speeds in various body positions. That's why dynamic stretching is a necessary component of any program: It improves your "active" flexibility, the kind you need in every type of athletic endeavor.

Dynamic stretching also excites your central nervous system, and increases bloodflow, and strength and power production. So it's the ideal warmup for any activity. And when you regularly perform both dynamic and static stretches, some of the flexibility improvements from one will transfer to the other.

I think I could use some Dynamic stretching before my run. I may try to incorporate this into my routine.


#Fine Art#

Played at church on the accordian during the worship music, and on the guitar during the offertory.

I think it went ok, although for some reason, just as I was playing, there was a glitch in the electrical board, and it popped and caused my voice to be LOUD then quiet, on and on again. I would imagine that if I heard it, I would not have enjoyed it as a listener.

It must have been pretty bad, since not one person at church said anything to me after service. Not one person indicated they liked it, or appreciated my performance. That does not instill confidence in the servant, nor much interest to do it again.

At least I know that the Royals are not the only ones that have electrical glitches.


By the way, my interview of Kaptain Karl Wicklund is 1/4 finished, just waiting for him to return from his Wedding Anniversary trip out of town, then we can do the rest of the interview, and I will try to put it together in the next month or so. I have another interview lined up once this is done.


#Trips and Dates#
Sept 1

• The 2007 Bill Seymour Half-Marathon to take place on Saturday, September 1

Sep 9

• Tour of Eau Claire: Half Marathon and 5K run/walk on Sunday, September 9, 2007.

Sep 29

• St. Olaf’s Homecoming & Family Weekend. On Saturday, Sept. 29 at 7:15 a.m. Homecoming 5K Run/Walk Check-In at north side of Skoglund Fieldhouse.

Oct 6

• TC 5K Run/Walk October 6, part of the Twin Cities Marathon.

Thanks to Memphis for sending me a heads-up about an interview he heard on the radio. I listened to it once, but will have to listen again, because I think I missed some things. AM1500's Tommy Mischke interviewed Dr. Benyamin Rothstein on post-traumatic stress disorders, and how the body and brain works. He talks about how supplements like omega oils can help the brain function. For more information go to www.brainfognomore.com

To download the interview and listen yourself, save the following link: http://www.am1500.com/pcast/80402.mp3



COMMENT! Let me give you a subject, and leave a comment below
to answer.
Question: What social network tools do you use? Do you find them helpful? What did you like/not like about them?


next week, I have some things to say about multi-tasking while you are training.

more later,

Chazz

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Another reason why Nemo could save your life.

Motivation:

"Don't judge those who try and fail,
judge those who fail to try."
~unknown

"Mom, I'm Swimming - I'm Swimming!!"
Yes, You are such a good swimmer. Yeah!

So this last weekend was a busy one. My family was in town, bringing new clothes (mostly hand me downs from my skinnier brothers). We took some new pictures, and I am starting to see some physical changes. Nice to see. During the new clothes "fashion show", I tried on some of the Hong Kong suits. Last time I tried them on they were still too small. This time, my sister stated "the shirts are too big. the pants are too big. the sports jackets are too big, the leather coat - still works. " So, the shirts were packed up to be used by someone else. So long Sitlani shirts.

One of the highlights was swimming with my niece at the hotel pool. First time swimming since ?? years. I had so much fun. I really could get back into swimming, when the time is right.

I also got a chance to catch up with with my original weight-loss counselor. While no longer associated with the clinic I go to for check-ups, she is still in my corner and will be a cheerleader. She indicated that she wants to go to the 5K run and see me finish. Great!

On Tuesday night, I had another first - my first real movie theater movie in about a year. My friend Kurt took me to see Ratatouille. On my way to the film, I received a call from my cousin Trent, who gave me a good recommendation of the movie, and I totally agree with his assessment. I would recommend this movie to anyone, although I must say that the kids who were at the theater did not seem to enjoy the movie as much as the adults. It isn't really a cartoon, it is a full feature movie, so younger kids may not enjoy it as much as older kids and adults.

One of the lines, without spoiling the movie, dealt with the main character and his father. The father is trying to convince his son that "Nature never changes", when the son replies "Nature IS change, dad!" After a debate, the main character walks away. "Where are you going?" asked the father. "Forward." remarked the son as the scene ends. It was a very good scene and reminded me that change is possible, especially if the next step is a step in the right direction.


Last weekend, I had a bit of mixed messages from the world. One of the messages I received was written on a fortune cookie paper. It said "Conceptualize. Organize. Sell. Do." It was very concise, and that appealed to me. There was no deep thoughts, as others around the table had received. My fortune was pretty basic. Do these things. (Unfortunately, by the end of the day I forgot the word "Conceptualize", and somehow it became "Collaborate", which then became "Collabora-cion Pichatani" by those around me - never mind.)

Then on Sunday, my church sermon notes indicate the following message (just a little setup, my pastor has been preaching on "Discipline" and what that means to us in today's world):
"We become so preoccupied with doing that we don't see things right in front of us. The business of "doing things" can get in the way of "having relationships". "Relationship" is mostly about patience, caring for, listening to, waiting for, being near, and loving others, and while these are action words, they have nothing to do with "doing things" or completing some project. These are activities that require us to stop our projects and devote our attention on someone else. This can be tough for us in today's world, but essential for our spirituality.

We rush rush rush to experience more and more "activities". Our schedules are jam packed with "the next big thing" that we think we should experience "the best in life", go to every outdoor baseball park, visit every zoo, water park, finish every puzzle, more and more things that are on our to do list.

Did it ever occur to you that doing more quantity doesn't mean anything about quality? Just because you visited every single presidential library, do you remember anything about any of them? Did you form any connections along the way?

Have you ever considered that "Being is more important than Doing?" Have you ever been in a group of people who are deciding what to do or where to go, and someone says "I don't care where we go, just so we can be together." What if we stopped filling our schedules with things and started emptying space just to have time to appreciate the time we have. Live for the moment sounds corny, but when was the last time you just soaked in your environment and saw something happening there that was more than visible. If we slow down just a little bit, will we see things that have been within our eyesight, but we were just to busy that we missed it every time?"


This message has been heavy on my heart all week. "Being is more important than Doing." I am so wrapped up in my quest to run the 5K that I feel like I am leaving other normal social things forgotten. I have been trying to simplify my life through physical and mental decluttering. I am trying to be a positive influence to those I work with and others around, not a downer looking for bad things. I think I need to appreciate where I am and who I am with a little more. I will continue to think about this process.

I still believe that people are good by nature and are seeking for a way to be connected with each other in a meaningful way. This cannot be more evident than the reaction to what happened this week in Minneapolis.

On Wednesday at 6pm, a major bridge collapsed at Interstate 35W and Washington Ave. I cannot imagine what this type of event would be like, nor do I wish it. During this crazy event, I heard news that I remember hearing during the tragedy in New York on September 11, 2001. Amidst all of the devastation, there were regular citizens who were standing in lines around the block to give blood. Even after being told that no more blood could be stored, the banks were full, there were still people who were lining up to give. On Wednesday evening, I heard stories of this happening in Minneapolis. People were jumping at the chance to give and volunteer to help. They didn't know what to do, but just wanted to "be helpful", to make a difference. According to the Red Cross, they are being "inundated by people who want to help in some way."

It makes me glad that I am in a country that has this attitude. We are a country of people who are desperately trying to find a way to make a mark and help our community at times of trouble, and that is not bad. I pray that we, as a nation and as individuals, can find ways to help each other, even when there is no tragedy.


#Diary#

So, this week I did really good - I am into this 5K training. I lost 3lbs this week, and am feeling like I have energy for most of the day and no hunger.

I have updated the stat in the right-hand bar ---> and have added a new feature. Did you find it? Look for the item called "Current 5K Training Diary". This is one of the benefits of technology. I am using my Garmin Forerunner 205 GPS wristwatch when I run, and it tracks a lot of "stuff". If you look at the links over there, it will show you my route, my pace, the temperature (and precipitation), and other charts. The map is really cool if you have Google Earth, then you can turn the map 90 degrees and virtually follow my route. It is fun. I can't wait to try it again on Monday.


5K Training for Week 2:

For those planning on running the 5K:

This week do the following:

• Sunday = Rest
• Monday = Brisk five-minute warmup walk.
  Alternate 90 seconds of jogging & 120 seconds of walking for 20 minutes.
  Five-minute walking cooldown
• Tuesday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Wednesday = Brisk five-minute warmup walk.
  Alternate 90 seconds of jogging & 120 seconds of walking for 20 minutes.
  Five-minute walking cooldown
• Thursday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Friday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Saturday = Brisk five-minute warmup walk.
  Alternate 90 seconds of jogging & 120 seconds of walking for 20 minutes.
  Five-minute walking cooldown
• Sunday = Rest - go to church or spend time with your family and friends. Have fun.
  

For those planning on walking the 5K:

• Monday = Rest or walk easy
• Tuesday = 15 minute brisk walk
• Wednesday = Rest or walk easy
• Thursday = 15 minute brisk walk
• Friday = Rest or walk easy
• Saturday = Easy walk for 1.5 miles
• Sunday = Alternate 5 minutes of brisk walk & 5 minutes of easy walk for a total of 60 minutes.

Finding Nemo (part III): "Return of Trans Fatty"
So, last month I spoke about how Nemo reduced my portions. Now the fish is saving my insides through Omega 3. I have been taking Omega 3 based on recommendations from my doctor, my weight-loss clinic, my parents, and reading articles about it in magazines and online.

This week, I read two more articles about new studies with Omega 3 EFAs and thought it would be timely to repeat it. I truly believe that Omega 3s are one of the big reasons I lost weight and I think they have helped regulate my depression along the way. I highly recommend them to anyone who has a concern for their health. Read on to understand why:

Information From the Nutrilite website:

"Estimates from studies in Stone Age nutrition and modern-day hunter-gatherer populations suggest that humans have consumed a diet consisting of fish, meat, fruits, and vegetables for thousands of years. This diet was much lower in saturated fatty acids than our current diet and contained small amounts of omega-6 and omega-3 fatty acids, in a 2:1 ratio.
But in the past 100–150 years, things have changed. Our diets are now disproportionately high in omega-6 fatty acids, with some ratios as high as 30:1. Why is this?

• We fill up on omega-6 rich foods like cereal, bread, crackers, cakes, and cookies while eating minimal amounts of omega-3 rich foods like dark, leafy greens, flaxseed, walnuts, and fish.
• Trawling and refrigeration have increased the popularity of white fish, like cod and haddock, over fatty shoreline fish like herring and sardines. White fish contains much lower levels of omega-3 fatty acids.
• Production-oriented agricultural practices have decreased the omega-3 content in green leafy vegetables, eggs – and even farm-raised fish – compared to the amounts found in the wild version of these same sources.
• Widespread efforts to lower cholesterol by replacing saturated fats with omega-6 corn and safflower oils have resulted in a dietary imbalance of omega-6 oils. This imbalance can increase the risk of certain health conditions.

Omega-6 and omega-3 fatty acids can complement each other if they are in a healthy balance with each other. One way to restore the ratio is to increase omega-3 levels. But studies show that it's equally important to lower omega-6 intake, overall. This was the conclusion of a 1999 Workshop on the Essentiality of Omega-6 and Omega-3 Fatty Acids, which was attended by the U.S. Department of Agriculture, the World Health Organization, and the Food and Agriculture Organization of the United Nations.

Omega-3 fatty acids in their natural triglyceride (TG) form are more easily and immediately digested into your system. Omega-3 fatty acids occur as triglycerides in natural fish oils. Your body is accustomed to handling fatty acids in this natural TG form and therefore they are more easily and immediately digested. Omega-3 fish oils that have not been converted back to the TG form are commonly available but are not efficiently converted by your body to the form you need to acquire the nutritional benefit. Triglycerides are natural molecules containing three fatty-acid chains attached to a glycerol backbone. In a TG form, the chain is structured in the natural state, making it more bioavailable.

DHA (Docosahexaenoic acid)

• DHA is the most highly unsaturated omega-3 fatty acid found in nature. DHA is critical for developing and maintaining the brain and eyes of the fetus, infant, child, and adult.
• DHA is an important building block of the brain, nerves, and eyes. It is found in 40–50% of brain lipid material and 60% of retinal material.
• DHA supports normal mental function and optimal memory, learning, and focus. Your ability to think, learn, and remember can be influenced by the amount of DHA in your cells. In a fetus and infant, DHA is critical for brain and vision development. DHA helps the brain's billions of cells transmit electrical signals, ultimately shaping your thoughts, actions, and mood.
• Brain-cell membranes that develop using trans fatty acid building blocks have a different structure and are less fluid than membranes built using DHA. This loss of fluidity makes it difficult for the brain cell to carry out its normal functions and increases the cell's susceptibility to injury and death. Your body uses omega-3 fatty acids, vitamins, and minerals to form the outer walls of every cell. This healthy cell structure helps maintain vital metabolic functions. And since your body cannot produce DHA or synthesize it from food, you need to add it to your diet or take DHA supplements.
• Your ability to think, learn, and remember can be influenced by the amount of DHA in your cells. Increased DHA fuels production of serotonin, the “feel-good” neurotransmitter, and can help support normal brain function.
• During pregnancy, DHA plays a key role in the normal development of the baby's brain and eyes. Breast milk also contains DHA, which is believed to be a factor associated with infant brain development.
• Scientific studies have also found that low levels of DHA have been associated with reduced brain function and are linked to a number of mood problems.
  

EPA (Eicosapentaenoic acid)

• EPA helps in the synthesis of hormone-like substances called prostaglandins, with benefits for cardiovascular and joint health.
• Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.
• EPA also plays a role in supporting the natural movement of joints.
• Your body uses omega-3 fatty acids, vitamins, and minerals to form the outer walls of every cell. This healthy cell structure helps maintain normal metabolic functions. And since your body cannot produce EPA or synthesize it from food, you need to add it to your diet or take EPA supplements."
  

Major benefits of taking Omega 3 daily:

• Blood Lipid Levels: When included in the diet, VLDL and cholesterol levels decrease.
• Blood Pressure: EPA and DHA may lower blood pressure, specifically the systolic pressure.
• Platelet Aggregation: The proportion of disc-like platelets in the blood, a change which promotes blood flow. Fish oil reduced fibrin deposits which are linked to heart disease (fibrin is an insoluble protein formed during blood clotting).
• Inflammation (response of body tissue to injury or infection): Omega-3 fatty acids may lower the incidence of inflammation.
• Cancer: Omega-3 fatty acids may limit tumor growth in colon, stomach, and intestine cancers while omega-6 fatty acids may promote the spread of tumors.
• Others: DHA plays an important role in eye and brain development in the infant. EPA may help reduce ulcer formation in the stomach and help reduce the risk of preeclampsia (toxemia of late pregnancy).

Here are more links that you need to review if you are interested in Omega 3:

• Men's Health Magazine, The Government's Big Fish Story
  
• Omega 3 and Omega 6 Information - from the Better Life Institute
  

• I use Ocean Essentials. It is the best Omega 3 product I can find and currently use in my weight loss and nutrition regiment.
  

more later,

Chazz

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