Hiking: Mon, 22 Apr 2019 20:31:49


Hiking: Mon, 22 Apr 2019 18:50:29

My current (and latest) fitness and weightloss plan

Last week, I recommitted to intermittent fasting (IF) and even shook hands with my buddy Mike over it. Then, I met an Uber driver, Ralph, who had great success with Keto.

Yesterday, I took a long, slow, 5 mile run, walk, shuffle, sit, snack, walk, jog, run, shuffle, amble, scuttle, walk from where I live in Columbia Heights, Arlington, Virginia, down to Whole Foods prepared foods—for my one meal a day (OMAD)—and then back.

What I’ll Call a Plan

I’ll call my plan: the Lazy Athletic OMAD IF Keto diet (LAOIK?) and I’ll be tracking calories on MyFitnessPal, I’ll be tracking my fasting using Vora (it’s the most flexible), I’ll leverage public humiliation by stepping onto my Withings WiFi scale and tweeting my shameful failures or proud successes onto Twitter in ponds, kilos, and BMI.

I’ll attend as many classes as I can every day of the week at CYCLEBAR Columbia Pike with all my fave Spin Coxswains, and I’ll make sure I use the time before and after the Spins—it’s a mile each way by foot—to take a 4 mile+ run as well every day, maybe 3 miles before spin if I have the time or 3 or 4 after, and I’ll bring my headlamp.

So, instead of my lovely black canvas duffle, I’ll be wearing my running backpacks to and fro, to carry my Bontrager SPD bike shoes.

So, I’ll be sporting, like the geek that I am, some form of Hill People Gear kit bag, some form of hydration pack-enabled backpack, depending on how much stuff I expect I’ll need to schlep, and any number of festive colorful cotton terry headbands and PBC caps and visors and some form of Hoka, Adidas, New Balance, Mizuno, or Nike shoe.

And I’ll be very careful to not only get enough sleep but I’ll take a day or two off when I approach exhaustion, even remotely, and I’ll be lazy wherever a friend wants to go grab a beer, a drink, lunch, or dinner—and even breakfast—with me.

Wish me luck! 

Morning Walk-Run with Errands and Breakfast and Coffee and Laundry Stops

Sort of more of an outing and a visit to the pharmacist and then to breakfast in the park and then laundry and coffee and then pick up laundry and then home. Ha ha!

  • Activity: Running
  • Distance: 3.52 mi
  • Duration: 03:49:21
  • Average Speed: 0.92 mph
  • Average Pace: 05:09 min/mi
  • Calories Burned: 1237
  • Heart Rate: 105
  • Start Time: Mon, 22 Apr 2019 09:39:11

Second Run of the Season but Same Day

Red as a beet but basically jog walk run shuffle stumble on the way back home on the second part of my first run of the bloody season. 1.43 miles in. Huzzah!

  • Activity: Running
  • Distance: 2.29 mi
  • Duration: 01:02:08
  • Average Speed: 2.21 mph
  • Average Pace: 27:07 min/mi
  • Calories Burned: 532
  • Heart Rate: 123
  • Start Time: Sun, 21 Apr 2019 13:18:40

My First Run of the Season and 2019

My first run of the season! Huzzah! Yes, my patented slow jog, ultra shuffle, zombie amble! So pumped!

  • Activity: Running
  • Distance: 2.61 mi
  • Duration: 01:04:34
  • Average Speed: 2.43 mph
  • Average Pace: 24:44 min/mi
  • Calories Burned: 553
  • Heart Rate: 109
  • Start Time: Sun, 21 Apr 2019 11:41:44
Tom Brady's New Vegan Protein Chocolate TB12 Plant-Based Protein

TB12 Plant-Based Protein chocolate powder supplement review

The plant-based protein powder that I am using after I come home from spin class every night is from TB12. I like it. Upon first opening the pretty white bag, I noticed two things: a scoop is included (as expected) and the chocolate protein powder was extremely fine, as fine as magnesium carbonate gym chalk. So, when you scoop, don’t expect a pretty little mound of powder but expect a consistency more like cake flour than all-purpose. What that does mean is that it mixes beautifully with just some shaking in my blue 20-ounce Blender Bottle shaker cup with just it’s little wire BlenderBall whisk. I was happy not to need a Ninja or Bullet blender to get it right unless you plan to properly blend a smoothie.I really like it. As I said, it’s less of a sugary treat and if you mix it with water and take it at room temperature and really focus on the taste, you’ll get undertones of peas, I won’t lie, but I like it a lot more than the ON chocolate whey protein that I had been taking.

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Recovery from intense physical activity is a real thing

Emily Barone

Staff Sargeant Emily Barone

While I do concede that recovery days do rob me of valuable caloric expenditure, fitness is a series of ascending plateaus. When I attend two or three weeks of 45-minute to 60-minute classes in a row, I always start seeing diminishing returns on my work. I haven’t been to a spin class in a full week now and when I attended my 1:30pm class at CYCLEBAR Columbia Pike today, I felt like I really leveled-up. Thank you to the lovely and inspirational indoor cycling instructor and fife player, Staff Sargeant Emily Barone, for inspiring to ride more quickly–in terms of RPMs–than I ever have. I mean, I am still in the 50th percentile, but practice makes perfect. And I’m not extremely competitive. I ride my own riders, race my own races. 

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DNA Test Kits: Misconceptions Abolished!

As of recent, the internet is flooded with misinformation about DNA kits. There are many companies who supposedly help you fix your nutrition and training based on your DNA profile. In other words, you will adapt to what your genetic material dictates, over the lifestyle you have chosen for yourself and the nutrition and training you have decided to undertake.

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2019 Crystal City 5K Fridays April 5, 2019 - April 26, 2019

2019 Crystal City 5k Fridays

Every Friday in April at 6:30 PM, Arlington residents come together in their running kit and run 5k together for fun and glory. It’s called the Crystal City 5k Fridays. So, for four Fridays in April, for $65 for the series, you can have an easy weekly reason, excuse, and goal for getting your run in every day for the five or six previous days.