Bed at 12:30am – Rise at 6:45am. Feeling fine post run. No soreness. I did make the mistake of not stretching immediately after my run yesterday so I was glad I “downward dogged”, “baby’d”, and “one-legged pigeoned” about an hour before I went to sleep. It’s amazing what 5 minutes of intense and intentional stretching and breathing can do for the body.

Morning weigh in 171. Second morning weigh in just 20 minutes later 170.5. Do I need to explain why …

Today’s Meal:

• 7:25am – 2 fried eggs, 8-ounces of Herbalife Concentrate Tea, 1 Amber Lynn sugar-free milk chocolate
• 8:00am – Various Herbalife tablets (Multivitamin, Herbalifeline, Cell Activator, Celluloss, Ultimate Prostrate)
• 11am – 1 1/2 cups of Honey Nut Cheerios, 1 1/2 cups of Blue Diamond Almond Milk, 1 banana
• 2pm – 1/3 Tofurky frozen pizza (1 serving), 1 Morning Star sausage patty, 8 ounces of Odwalla Chocolate Protein Monster, 10 Mary’s Gone Crackers, Herbalife Herbal Concentrate Tea
• 5:30pm – Chinese food from one of our favorite local spots. Salt and pepper mushrooms, sesame tofu (extra crispy, less sauce), egg fried rice, house eggroll, and a vegetarian hot and sour bowl of soup.

Meal 2

Meal 3

Meal 4

I apologize for Meal 4, Chinese Food. Like I said, it’s one of our favorites so taking a photo before it was more than half gobbled down was the last thing on my mind. It may not look appetizing which means there’s more for me! 

• 11pm – Herbalife Protein Berry Beverage Drink and with Active Fiber. No reason for the fiber, just remembered a Dr. Oz show about fiber. This entry isn’t on my MyFitnessPal … 

Today’s Activities:

• Major House Cleaning in the 95-plus degree weather
• Quick walk home after dinner. 100-degrees. Ran up the overpass ramp to mix up the pace. It’s notable that during my last Hawaiian vacation, with buffets for breakfast and oftentimes, dual-dessert-days (lunch and dinner), I only gained 1 pound. The key … we walked .8 miles to the restaurant and walked back .8 to the hotel. Only takes 11-13 minutes depending on your pace, but as you can see, worth every step. Life lesson #30 – a lot of little steps will lead to a big results.

Food and walk afterwards

The July 4th holiday is behind us and it’s time to get back into my Monday routine. Monday is Runday!

Weigh-in this morning, wait for it … 170.5. The take away … there are a few reasons, but at the core, it is basically calories in versus calories out. In other words, I’m burning more than putting in and without the help of MyFitnessPal, I wouldn’t know that. Life lesson #29 – use the right tools for the job. If you wanted to pound in a nail, would you want a hammer or a rock? Both would work, but one is more efficient and gets the results with very little mess. And if you want health, MyFitnessPal is that hammer.

Today’s Meals:

• 8:15am – 2 fried eggs and 4 ounces of Formula 1 with organic soy milk
• 9:30am – 4 ounces of Herbalife24 Hydrate and with a teaspoon of Herbalife Herbal Aloe Concentrate Mango (pre-run)
• 10am – Clif Chocolate Gel Pack
• 11am – Herbalife24 Rebuild Endurance (8 ounces of organic soy milk)
• 1:30pm –  Quorn Naked Cutlet, serving of broccoli, and the leftover serving from last night’s Seeds of Change Brown Quinoa and Brown Rice
• 5:30pm – Chipotle Veggie Fajita Bowl with the tortilla on the side and a bag of chips. Since it’s a veggie, I also don’t get charged when I ask for guacamole and sour cream on the side. Makes for a great (and free) chip dip, but I can also control my portion on my fajita bowl.
• 7:25pm – 1/4 of Odwalla Mango Super Protein
• 11:20pm – Herbalife24 Restore

During my run, brought a 4 ounce bottle of Herbalife24 Prolong and a 4 ounce bottle of Herbalife24 Hydrate.

Meal 1 Meal 2

Meal 3

Meal 4, aka Dinner (Before and After)

Food and exercise

Today’s Activities:

• Run. My first 5 miles were at a 9:30 clip, but the heat is really taking a tool on me. I had a a Clif Chocolate Gel Pack at mile 2 and drank my Herbalife24 products sparingly throughout the run. My right arm is really hurting now — starting from mile 2. Pins and needles so I’ll discuss this with my Physical Trainer this week. That pain is affecting my runs. I had to stop at mile 7 because of the pain and do some of the stretches I’ve learned in PT. If I know anything, I know this … this too shall pass. No problem!

Monday is Runday

Four-day vacation is behind me and waking up in my own bed. Before stepping on the scale for my first morning weigh in, let’s see where I started before I left.

• Wednesday, July 3rd, Morning Weigh in – 173
• Saturday, July 6th, Night Weigh in – 174.5
• Sunday, July 7th, Morning Weigh in – 172.5

It’s like a volatile stock with an amazing message. Life lesson #28 – Avoid disempowering beliefs and self-talk, “I’m on vacation so I can expect to gain a few pounds” Those lies can lead you off the narrow path. Nobody is saying to not have fun, but nobody is also saying to throw away your previous efforts.

Today’s Meal:

• 8:30am – Herbalife Herbal Concentrate Tea 8 ounces, 2 fried eggs, and 1 Morningstar Sausage Patty. Various Herbalife supplements (Multivitamin, Herbalifeline, Cell Activator, Cell-u-loss, Joint Support, and others shown in the picture).
• 1:00pm – Noodles & Company Whole Grain Tuscan Linguine with Tofu
• 3:o0pm – Costco Sample Stations. 1 Vitamix Dixie Cup size green juice and 2 Mary’s Gone Crackers with a cream cheese smear and Robert Rothchilds Farm. It was like a chutney and deserves it’s own highlighted block! Delicious!

• 

  Roasted Pineapple & Habanero Sauce

• 6:30pm – Herbalife Herbal Concentrate Tea 8 ounces, 1 1/2 servings of Seeds of Change Brown Quinoa and Brown Rice, 1 Quorn Naked Cutlet and 1 serving of steamed fresh broccoli.
• 8:00pm – Amber Lyn Sugar Free Milk Chocolate bite

Breakfast, Lunch, Dinner

Food, no exercise.

Today’s Activities:

• Sunday Church service. You can do all the physical training, but it is nothing without God. Proverbs 3: 5-6

Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways, acknowledge him, and he will make your paths straight.

• Painted the loft
• Hung my guitars

Eight-hundred and sixteen miles later, I’m home. We’re home. Home sweet home. Life lesson #27 – Never take your home for granted. Don’t complain about cleaning it or any other complaint. There are millions that would take your place.

It’s been 4 days since weigh in. I left at 173. I guessed I would be 173.5. At 7:30pm, the official weigh in was 174.5. No worries. By raceday in a week, I’ll be down to 172 and feeling like a Usain Bolt. But, with everything, I must reflect. This one’s easy. Little to no activity and eating out 2x’s per day — throw in a dessert on Thursday and an appetizer on Friday, there you go. One-and-a-half pounds. Interestingly, my wife lost 3 pounds. She wins the discipline battle.

Today’s Meal:

•  8:00am – 2 fried eggs (over medium) and a banana
• 9:30am – 4 ounces of Odwalla Chocolate Protein Monster
• 11:50am – 1 Taco Bell black bean burrito with 3 packets of hot sauce
• 3pm – Andersen’s Split Pea Soup. 2 1/2 bowls of split pea, 1 poppy seed roll, 1/2 veggie burger on wheat (I only ate the bottom bread). Various Herbalife supplements.
• 7:50pm – 1/3 of a Tofurky frozen peperoni pizza

Food, no exercise.

Note: Herbalife Herbal Aloe Mango throughout the day. Best guess – 2 servings in water.

Today’s Activities:

•  6 hour drive. Stopped every 2 1/2 hours — stretch.

Away from home and from my routine. I didn’t bring products to make my Herbalife shake and when someone offers to take you to the local breakfast joint, you just say, “yes!” It would be rude to say anything else, right?

No scale, but best guess 173.5. Relatively the same. I’ll be able to see if I’ve got the skills to work at a carnival very soon.

Today’s Meals:

• 8:15am – Marmalade Cafe (local spot)! 3 pieces of French Toast, 1 fried egg, 1 poached egg, and 1 piece of English muffin with grape jelly and a little butter. OK, the “make good choices” part of this entry is coming.
• 11:30am – 8 ounces of Odwalla Super Protein Chocolate and a banana. If you were taking notes, this was the “make good choices” part of the story.
• 2:00pm – Costco run, but a different Costco. Always fun browsing different Costcos and on today’s sample plate, we had 2 small pieces of sugar-free milk chocolate (ended up buying a box), a Kirkland cranberry cereal, and a shot of a Vitamix smoothie.
• 6:00pm – P.F. Chang’s repeat from yesterday’s lunch. Ma Po Tofu, Veggie Tofu Wraps, brown rice, and the only twist, Veggie Pot Stickers.
• Various Herbalife supplements through day, including Herbalife Herbal Aloe Concentrate Mango.

Life lesson #26 – Put down the menu after you make a decision; if you don’t know it’s there, you won’t wonder how tasty they are.

Let’s see what tomorrow holds. I’m on the wrong side of calories in, but I’m feeling great. No matter what the scale says, I’m 173.5 — the circus will have to wait.

Today was a two-fold “scale” day. I had no scale for my daily weigh in so let’s just say I’m 173. No change from the previous day. My best guess using the data from MyFitnessPal. Secondly, I scaled a mountain today. Two actually. These ones.

1st leg of my uphill battle

2nd leg of my uphill battle

Today’s Mealplan:

• 8:00am – 2 Fried Eggs
• 11:30am – 8 ounces of Herbalife24 Hydrate
• 12:10pm – 8 ounces of Herbalife24 Hydrate. Finished the water bottle post run.
• 12:55pm – PF Chang’s Ma Po Tofu and Veggie Wraps
• 6:30pm – Chili’s Original Black Bean Burger and removed the top bun. 1/4 order of fries. 1/2 order of jalepeno and onion rings. These replace the awesome blossom. Dessert some type of chocolate bundt cake volcano with vanilla ice cream. Just glad there were 3 spoons digging into this one because it would have been another hill day tomorrow.
• 9:00pm – Herbalife Herbal Aloe Concentrate Mango 16 ounces

Various Herbalife vitamins and supplements. Actually took them 3x’s today at each main meal. More ammunition for my battle against vacation eating.

No BBQ on July 4th

Today’s Activities:

• 2 Mountain Runs

Uphill Battle

Life lesson #25 – When you fight an uphill battle, there is always a downhill victory!

Happy Fourth of July!

Okay, yesterday. In this corner, weighing in at 174 pounds. Fighting a family history of diabetes, heart disease, and cancer … said in my best Michael Buffer voice. Let’s get ready to humble (myself).

By the way, those are 3 more reasons why I do what I do. Eat smart. Move around. Humble myself before God. I will break the chain of these serious health issues in my family and be the change necessary for future generations. Sounds like a hefty road, but Life Lesson #24 – the past doesn’t have to determine your future.

Today, weighing in at 172. Want to know how? Refer to yesterday’s food chart. Makes a difference to keep a food journal so there are no surprises. I need to get back to that and I fell off this discipline about a year ago. Hopping back on now because it does make a difference. At the very least, everyone should know the calories, carbs, proteins, and sugars in their favorite foods. Mine is pizza.

Slice of Heaven

9:30 – Physical therapy with Doug. Second session with him. Third overall. Reported progress in left shoulder range of motion; all except any movement towards the back. Right arm is causing the most issues these days. This entire week it is tingling, stinging, burning, and pins-and-needling about 90% of the day. It has started to even affect my running. Let the tugging and pulling commence and man, it is the best $15 I could pay. When was the last time you got a $15 massage? Does it hurt, yes. Does it help, absolutely.

Doug’s suggestions:

• Left shoulder. Continue as planned.
• Right arm. Posture improvement. Head back. Chin tucked to which he demonstrated. So if you see a guy walking around your local mall looking very peculiar and upright, that’s me. Stop by and say hello.

Today’s Meals:

• 8:10am Herbalife Herbal Concentrate Tea – 6 ounces cold and drank fast
• 8:15am – Herbalife Formula 1 French Vanilla fruit and veggie smoothie
• 8:45am – Herbalife tablets – Multivitamin, Cell Activator, Celluloss, Herbalifeline, Total Control, Joint Support, and 4 others. The wife just handed them to me and I took and asked questions later. “What did you just give me?”
• 11:10am – Subway 6″ Veggie Delite with provolone and swiss cheese. Took it togo and added my own Quorn chicken patty. Bag of Lays original chips. 10 more ounces of tea.
• 1:30pm  – Herbalife Herbal Concentrate Tea (cold) – 6 ounces
• 3:15pm – Remaining 6″ Veggie Delite Subway sandwich from above. It’s a little trick I learned over the years. Buy a footlong. Eat half now. Eat half later. Perfect weight loss and nutrition tip.
• 7:00pm – Habit Burger Veggie on Grilled Sour Dough with half an order of french fries and half an order of onion rings. I take the top bun off so it’s like an open-face sandwich. Can’t even tell it’s topless food.

Today’s Menu

Today’s Activities:

• Cleaned pool. Weather was much nice at a cool 95-degrees today, but it was breezy. Felt like I was on the islands. Swept entire pool and spa — trust me, this ain’t easy work. It’s not P90X in any stretch of the imagination, but if you do it correctly and approach it with the right mindset, you can get a nice core workout in the 45 minutes.
• Vacuumed like a madman.

Signing off, but not done for the night just yet. Nothing post-worthy, just odds and ends to wrap up the evening. 

Have you ever opened up your mouth before thinking? Sometimes the emotions of the moment get us all, but if I’ve learned anything in my 40+ years of existence, finish what you start.

About a decade ago, I made such a statement to friends and family. It sounded great at the time to someone that loved running, but that was not me. I can’t even remember why I said it now, but as the years have passed since those fateful words, some things have changed, specifically my brother passed away from cancer at a very young age and way too early. When someone near and dear passes, it’s always too early. After experiencing his struggles, his battles, the laughter and tears, I’ve learned to love running. In those quiet times on the road with nothing but me, my thoughts, running shoes, and an iPhone, I press on and thank God for the time I spent with my big brother.

So I run. I run to finish what I declared years ago with made-up enthusiasm, “I will run a marathon!” This is my daily story of what I eat, what I do and how much I do and eat. Like in any new journey, the first step is to Google it! So my Google results showed me that nutrition will be key and Herbalife has a product line called Herbalife24 that was named best in a triathlon magazine. If it’s good for 3 events, it must be great for just one.

I’ll be finding and rediscovering life lessons as I press on. December 8, 2013 is on my calendar and I’m betting they’ll also be laughter and tears on this journey.

~ Dedicated to everyone that lost someone

Studies have shown it takes 3 weeks to develop a new habit. Don’t believe me, Google it. Everything you read on the internet is true, right? Well, true or not, I can attest to the fact that there are many things getting easier.

1. Writing these daily posts about my first marathon training using Herbalife24 products. Dare I say I’m enjoying the time to reflect and ask yourself this question, when was the last time you actually spent the time to write down your thoughts. I’m not saying I’m a Hemingway or a Maya Rudolph by any stretch of the imagination, but they’re not me either.
2. I believe I’ve gone 3 weeks without using “haha” or “LOL” in any of my posts. I’m not saying it hasn’t been easy, but I’ve managed to fend off the urges. Haha. Ooops!
3. My shake routine has been my routine, but I’m getting a bit more consistent with my supplements. I’m feeling great taking them once per day … will I feel 3x’s better taking them the suggested 3x’s per day.

Life lesson #21 – goal setting works, but you have to intentionally work your goals.

Morning weight 172.5. Looks like I’ve fallen into a 172-173.5 tug-a-war. My best guess is with more Herbalife Herbal Concentrate Tea and as my shoulder strength increases with daily physical therapy so I can move towards a greater balance of weight training and running, below 172 will win the war. My goal was to be at a consistent 170 with few nutritional changes. It should be said that my goal was reasonable. That is a life lesson for the future, but don’t set yourself up to fail.

Sunday’s Activities:

• 8am Springs with my wife. Since we had an appointment at 10:30, we gave ourselves 20 minutes. Shorter amount of time to work out, push it even harder!

Sunday Morning Run

The temperature peaked at 108-degrees today so I was very thankful to get this run in at a cool 79-degrees.

Sunday’s Meals Included:

• 7:35am – Herbalife24 Formula 1 Sport (4 ounces for me, 4 ounces for my wife)
• 8:00am – Herbalife24 Hydrate. Finished 16 ounces during and post run.
• 8:45am – Herbalife Formula 1 French Vanilla Shake with fruits and veggies
• 1:00pm – Catered Quiznos at church. Veggie with Lays BBQ and a half a bag of Sun Chips Cheddar Harvest. There was also an oatmeal and raisin cookie somewhere in the middle of all that. To drink, had lemonade and tea mixed for my very own Arnold Palmer.
• 2:30pm – Costco Run which means food stations! 3 gluten free chips with a quarter slice of sharp cheddar, 2 small Dixie cup samples of Vitamix vegetarian tortilla corn soup and a fruit and vegetable blend. Janae was from Las Vegas and she had the best Vitamix speel yet. I wish her the best.
• 4:50pm – 108 degrees outside and I just left the Vitamix rep. I’ve got Jamba on the mind. I usually call it Jumbo Juice because all of the sweeteners they use, but for today, there is a Jamba BOGO so I get the Tropical Harvest Original Size.
• 7:30pm – Chinese food at one of our favorite local spots.

Stomach still feeling flat. I feel energetic. I’m doing well and encouraged by the 3 week progress. No big changes nutritionally. Measurable results in energy, fitness, and overall well being.

Rise and shine … the wife and I made a decision to run together tomorrow. Our quick sprints so we can maximize the day! Life lesson #20 – Make a decision and hold each other accountable. Morning weight 173.5.

I prepared an 8-ounce glass of Herbalife24 Formula 1 Sport. This will be our first time trying this. The directions say water or milk … so water it is! Milk and Me don’t co-exist. I slam my 4-ounces. Wife nurses her 3 1/2 ounces. I drink the remainder and we’re off.

Today’s running goals. Overpass/ramp runs. Since it is already 86-degrees when we’re leaving, we can expect a few more degrees on the pavement and our body temperatures will certainly increase as well. If I’ve learned anything from my runs in cold versus hot weather, hydration is the key to not melting like Theodora. Two water bottles today … one with just water, one with Herbalife24 Hydrate. Let’s go!

RunKeeper stats

While my wife did 11 ramp sprints, I did the following:

• Ran up and over the overpass. Reach the flat section.
• Dropped down and did 10 plank in-and-outs.
• Ran back over the hill.
• No rest until I reach the original starting point.

After I do one of these “up and overs” I do an overpass sprint to the top and walk back down to the original starting point.

Total workout:

• 3 “up and overs”
• 7 sets of plank in-and-outs (10 reps fast and immediately start running)
• 4 quick overpass runs
• 4 fast paced walks back to the original starting point

At 86-88 degrees, looked like I was doing laps in a pool versus running. My wife didn’t think it was pleasing to the eye … “it grosses me out when I see guys in the gym sweating all over the equipment.” No argument here! Towels people. Towels! And some Clorox wipes wouldn’t be the worst thing either for the machine you just used.

Post workout meal is 2 fried eggs and 2 strips of Morning Star Vegetarian Bacon. Bacon lovers, trust me. This stuff even smells up the house. Just doesn’t have the sizzle. For our beverage, Herbalife Concentrate Tea! Drink and shrink baby.

Post run weight is 173 which leaves me wondering, how much does water weigh because I drank a ton of it. That’s a different post and a question that is beyond my pay grade. All I know is to keep things simple … exert more calories than I intake.

So, how am I doing? On a scale of  1 to 10, 1 being “what a waste of time” and 2 being “yes!”

• Morning Energy 7/8
• Sustained Energy 9/10
• Focus 8/9
• Strength 7/8. If not for these shoulder injuriies and with my energy level, I would be able to return to my regular workouts
• Weight Loss 10
• Inch Loss 8/9. Noticeable difference around the waist and feeling tighter.
• Overall Average 8/9

So in one word, YES! I am very happy with the current progress. I haven’t don’t anything dramatic to change my eating habits. I still eat throughout the day. I do not deprive myself of any of my favorite treats and the only change is adding Herbalife24 products and Herbalife Herbal Concentrate Tea.

Run scheduled for tomorrow morning.