... that's the sound of me falling asleep!
I'll make this brief and to the point, because I'm ready to go to bed.
Today was a fantastic day. A 100% in my book.
I woke up at 5:00am and went down to have a shake. Then, I came upstairs and relaxed/meditated for about an hour. Then it was back down to the basement for 20 minutes of HIIT cardio (5mph, 6mph, 7mph, 8mph, back to 5mph, etc). 2.05 miles in 20 minutes. After that, the weight training.
Now, mind you, my arms were still sore from a workout last week, but that was the first in awhile and I was more focused on calories today than anything else, so I went ahead and blasted those puppies again ... curls, bench, flyes, bent-over rows, hyperextentions ... it was a whole lot of fun. The workout lasted another 45 minutes for a solid hour and change of training ... not bad!
I limped back up with my noodle arms, had some cereal, then went about my day.
We found a home for our pionus parrot. We had two, but one didn't handle the trip from Atlanta, GA well and died a few weeks after we moved. We decided we'd save our bird the stress and find it a home here with a new companion. We drove to Rapid City and dropped her off today.
One of our dogs also found a family. Until we get a house in St. Petersburg, we'll be staying with my family and two dogs in addition to their one was going to be a full house. Fortunately, we found a family who LOVES animals and cares for several dogs in the neighborhood, but didn't have one of their own.
So, it's just the goldfish, two cats, and "my daughter's puppy" coming with us. The movers were in today to provide us with quotes.
My wife is getting excited. She drives down with the children on July 5th.
I'll be flying to texas later that week to train a client of mine. I originally was going to fly back, but we changed this ... I'll be flying into West Palm Beach to visit with my in-laws, then drive across the state to stay with my parents. So I'll be an official Floridian in about .... oh ... less than a month!
I'm very excited about the upcoming seminar. We have a few people traveling from various places around the country. My hat goes off to them because I know it's a hard area to reach. I'll be happy to host seminars in St. Petersburg where people can fly into Tampa International and have more to do. I already plan on flying back here, however, next year to run the half marathon again. It was a phenomenal experience.
Tomorrow is a day of rest ... we'll see where the calories go. Today looked like this:
Morning ... high-fiber shake and lots of coffee.
My HealthPak 100, which I consider to be the Mercedes of multivitamins ... especially with the added pharmaceutical grapeseed extract (marketed as Proflavanol) because it does wonders for my knees and recovery after intense training.
After my workout, I had a bowl of Kellog's Smart Start cereal with a cup of soy milk. I can do without all the added vitamins/minerals in Smart Start, it's definitely not on my A-list of cereals, but at the time we bought it we were at a store without too many healthy choices so it was one of those "better-bad" deals. My speed is more an organic granola that has about 7 grams of fiber per serving with a banana sliced on top.
I had a Clif Bar for a snack, then a piece of whole wheat toast with 3 oz of sliced chicken breast, 1 oz of Colby cheese, and some mustard.
On the way to Rapid City, I had another Clif Bar in the car.
At Rapid, we decided to go out to eat. I ordered a gorgonzola salad, which was mixed greens with about 1 tbsp of crumbled gorgonzola cheese and 1 tbsp of crushed walnuts with a balsamic vinagraitte that I got on the side. I ordered a 6oz side of chicken breast and enjoyed a glass of merlot. For "dessert" I had a double-shot espresso.
As a late night snack, I had a whole grain "Wasa" cracker that is all of 25 calories - just something filling to take with my multivitamin in the evening.
The day was woefully short on both fruit and vegetables, two areas I need to improve. The breakdown at the end of the day was:
2048 calories
Ideal sodium/potassium ratio: 2020mg to 3260mg
Carbs: 213g (28g fiber)
Protein: 138g
For those who get all excited about macronutrient ratios, I'm at 29% fat, 27% protein, and 39% carbohydrate. The remaining 6% belong to the alcohol in the delicious glass of wine that I enjoyed.
Until tomorrow ...
Blessed be,
Jeremy Likness
I'll make this brief and to the point, because I'm ready to go to bed.
Today was a fantastic day. A 100% in my book.
I woke up at 5:00am and went down to have a shake. Then, I came upstairs and relaxed/meditated for about an hour. Then it was back down to the basement for 20 minutes of HIIT cardio (5mph, 6mph, 7mph, 8mph, back to 5mph, etc). 2.05 miles in 20 minutes. After that, the weight training.
Now, mind you, my arms were still sore from a workout last week, but that was the first in awhile and I was more focused on calories today than anything else, so I went ahead and blasted those puppies again ... curls, bench, flyes, bent-over rows, hyperextentions ... it was a whole lot of fun. The workout lasted another 45 minutes for a solid hour and change of training ... not bad!
I limped back up with my noodle arms, had some cereal, then went about my day.
We found a home for our pionus parrot. We had two, but one didn't handle the trip from Atlanta, GA well and died a few weeks after we moved. We decided we'd save our bird the stress and find it a home here with a new companion. We drove to Rapid City and dropped her off today.
One of our dogs also found a family. Until we get a house in St. Petersburg, we'll be staying with my family and two dogs in addition to their one was going to be a full house. Fortunately, we found a family who LOVES animals and cares for several dogs in the neighborhood, but didn't have one of their own.
So, it's just the goldfish, two cats, and "my daughter's puppy" coming with us. The movers were in today to provide us with quotes.
My wife is getting excited. She drives down with the children on July 5th.
I'll be flying to texas later that week to train a client of mine. I originally was going to fly back, but we changed this ... I'll be flying into West Palm Beach to visit with my in-laws, then drive across the state to stay with my parents. So I'll be an official Floridian in about .... oh ... less than a month!
I'm very excited about the upcoming seminar. We have a few people traveling from various places around the country. My hat goes off to them because I know it's a hard area to reach. I'll be happy to host seminars in St. Petersburg where people can fly into Tampa International and have more to do. I already plan on flying back here, however, next year to run the half marathon again. It was a phenomenal experience.
Tomorrow is a day of rest ... we'll see where the calories go. Today looked like this:
Morning ... high-fiber shake and lots of coffee.
My HealthPak 100, which I consider to be the Mercedes of multivitamins ... especially with the added pharmaceutical grapeseed extract (marketed as Proflavanol) because it does wonders for my knees and recovery after intense training.
After my workout, I had a bowl of Kellog's Smart Start cereal with a cup of soy milk. I can do without all the added vitamins/minerals in Smart Start, it's definitely not on my A-list of cereals, but at the time we bought it we were at a store without too many healthy choices so it was one of those "better-bad" deals. My speed is more an organic granola that has about 7 grams of fiber per serving with a banana sliced on top.
I had a Clif Bar for a snack, then a piece of whole wheat toast with 3 oz of sliced chicken breast, 1 oz of Colby cheese, and some mustard.
On the way to Rapid City, I had another Clif Bar in the car.
At Rapid, we decided to go out to eat. I ordered a gorgonzola salad, which was mixed greens with about 1 tbsp of crumbled gorgonzola cheese and 1 tbsp of crushed walnuts with a balsamic vinagraitte that I got on the side. I ordered a 6oz side of chicken breast and enjoyed a glass of merlot. For "dessert" I had a double-shot espresso.
As a late night snack, I had a whole grain "Wasa" cracker that is all of 25 calories - just something filling to take with my multivitamin in the evening.
The day was woefully short on both fruit and vegetables, two areas I need to improve. The breakdown at the end of the day was:
2048 calories
Ideal sodium/potassium ratio: 2020mg to 3260mg
Carbs: 213g (28g fiber)
Protein: 138g
For those who get all excited about macronutrient ratios, I'm at 29% fat, 27% protein, and 39% carbohydrate. The remaining 6% belong to the alcohol in the delicious glass of wine that I enjoyed.
Until tomorrow ...
Blessed be,
Jeremy Likness
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