Workingout - Phase One - Month 2

Season Greetings to Everyone!

:)

I am now at the end of Month 2 (plus 10 days ) and feeling great about my workout routine and early morning schedule. Since beginning this monthly varied routine, I have added a sum total of 18 pounds (much of which is muscle) from my pre-workout start of 172. So - my weight as of today (12/21) is 190 lbs. and I am quite proud of this milestone.

Also, I have added the weight without increasing my waist size (32 inch waist) which is important to me since I had bought a great Hicky Freeman business suit when I was at 180 LBS and still want to wear as long as possible to maximize that investment.

With this being the holiday season, and with temptations abounding, I wanted to talk a bit about what has been tempting me.... and offer it up into the blogosphere as to what others might be dealing with.

• So - the drum roll please...

• I have found my main temptations this season were more so from dairy and meat then from sweets of all things! In retrospect, I would have thought sweets were at the top of the list of "bad foods" for everyone, me included, during this time of year??

• I thinking about this further, my personal indulgences; Beef and Chicken, Creams and Cheeses and oils (that is as in cooking with vegetables) had to do more with family, gatherings with friends and having a communal experience that everyone enjoys. On our own (Mark and me) we enjoy the Vegan approach during the week  with some occasional fish and eggs entrees on the weekend.  But hey, we love our friends and family and are happy to live in the moments with them!

 

Me at 190 lbs - 71 days into new workout routine

As an aside - since this is the first Christmas without my Dad (George Curran) I wanted to post a picture of him here. He passed at the end of  July 2012 after a 4 week battle with pancreatic cancer.

When I workout every morning I often think of him working out daily too, and use his remembrance as a personal aspiration for me to live in the moment, go for what you want and grasp concepts around how quickly everything can be taken away at a moments notice.  

• He was 78 and "never sick a day in his life" before noticing something unusual shortly before Father's day 2012.

Workout - On the Road

I was in Alpine/Marfa Texas this past week for work without an LA Fitness to be found, which is not unusual when traveling for work.  I had been looking for a workout routine that would allow me to use dumbbells vs formal machines when on the road and think I found it ...

Turns out my week #3 workout routine lends itself very well to dumbbells, an incline bench, a mat  and an exercise ball. Below was the only "gym" and equipment I had to work with last week. The positives were I had the place to my own and felt very refreshed afterward.

Here is the exercises I followed: about 60/70 minutes each morning

My Week #3 Routine

Monday,Tuesday, Thursday & Friday

                # of Sets          # of Reps
Incline Bench Press 4 sets 8-15 reps
Dumbbell Flyies 3 sets 8-10 reps (used exercise ball)
Dips                 3 sets 8-10 reps
Behind The Neck Press 4 sets 6-12 reps
Upright Dumbbell Rows 3 sets 8-12 reps
Front Shoulder Raise 3 sets 8-12 reps
Shrugs         3 sets 8-12 reps
One Arm Tricep Pushdown 3 sets 10-12 reps
Overhead Tricep Extension 2 sets 10-12 reps
Raised Leg Crunches         3 sets To Failure
Lying Leg Lifts                3 sets To Failure

PS - I have started doing Dips/Triceps now (7 weeks ago I could not do a single one!) in addition to the other ones above even though they typically to not have these type of workout stations on the road .... below my solution below - A treadmill!

• This piece of equipment is of course for running: but is does double nicely for dips too (Sturdy arms) and when options are limited... a great option indeed.

Workout - Phase One - Month 1

What a great month back at the Gym!  I have accomplished my goal of working out  4 or 5 times a weeks and have gained about 5 lbs.

I have taken my inability to sleep past 4 AM and turned it into a positive.  I get up, walk the dogs, and then get ready to go to the gym that opens at 5 AM.  Hey - you get broken eggs - make some omelets! Or in this case some muscle.

Seriously, I have been very happy with the variety in my weekly workout schedule that is described  in the Workout- Phase I - Starting over blog entry.  I love the fact that for each of the 4 weeks per month  it has me doing something completely different.  PS: I didn't have to pay a dime for that workout schedule, I just searched it out on google.

My plan is to repeat this for November into December and hopefully put on another 4 to 5 pounds while not increasing my waist size (think clothes for work); I will let you know how that goes.

Cooking - Dinner- Cuban Pan-Seared Tofu with Onions & Mojo

Hi Friends - Any recipe that starts with either of the words "Cuban" and/or "Pan-Fried Onions" onions has me at hello!

Now 'pan fried' might not sound healthy I guess, or so it does/did to me, but done correctly very little oil is needed as the moisture in the vegetable or tofu is used along with the oil to create something wonderful.

Onions are one of my favorites to work with, with sweet vidalia and reds being at the top of my list. Tofu though can be confusing as there are so many varieties and many of us had had little exposure to working with the product. To keep things simple, this recipe uses just "extra-firm" tofu.  To prepare it, just drain the water from the container it comes in 12, 16 or 18 oz packages (Look in the store in either the veggie section - or near dairy of all things) and cut into one inch slices and pat dry with a towel or clean dish cloth.

This recipe has about three parts to it and it's important to do each part on it's own (a very French thing to do...) and then combine everything at the end. This type of cooking takes timing and practice, but I think you will be more than happy with the results as will your dinner companions!

Making the "Mojo" -

In a small sauce pan, and on  low heat, combine 4 cloves of crushed garlic (use the side of a large knife and just crush it on a chopping board), 3 tbl of squeezed lime juice (about three limes),  1 1/5 tbl spoons of salt, 2 tbl spoons of pepper, 1 tbl of sugar/ truvia (I LOVE cooking with Truvia - half the calories of sugar - all natural - and tastes the same), 2 tbl of freshly cut parsley and 2 tbl  of regular olive oil.

• Let it comes to a slight simmer for 2 to 3 mins and take off the fire and set aside

Prep for the Onions

1 large Onion sliced and placed into a pan with 1 tbl canola oil for about 5 mins; stiring constantly until translucent and a bit brown. Reduce heat and continue for another 5 mins  then take off heat and allow to cool for 3 mins.... and add the Mojo mixture to it and stir togther.

• Taste the mixture and you'll see how good it will taste with the tofu

Pan-sear the Tofu:

The trick here is to coat one side of the tofu (coat the side that will be placed down first- other side gets coated in the pan)  with a rough salt and pepper "Tofu spice"* mixture and other spices of your choice so the tofu almost has a barrier between it and the oil. 

1. Liberally coat one side of the patted dry 1 inch tofu slices
2. Place a shallow layer og canola oil in a saute pan
3. Heat until hot/ ripple appear in pan (don't let it smoke)
4. Turn off heat and lay the tofu in the pan, spice side down
5. Turn back on the heat, spice the other side, and cook until the bottom is golden brown
6. Turn off the heat and carefully flip the tofu slices over - Watch for splattering as the oil will burn you
7. Turn the heat back on and cook other wise until golden brown

If done properly, the majority of the oil should be left in the bottom of the pan

*Tofu spice mixture:

2 tbl course salt
2 tbl peppercorns (black or mixed)
1 tsp coriander seeds (crushed)
1 tsb caraway seeds (crushed)
1 tsb fennel seeds (crushed)
1 tsb cumin seeds (crushed)
1 tsb celery seed (crushed)

Cooking - Dinner - Hearts of Palm Moqueca

This Brazilian dish is one of my new favorites - the Chefs (Richard Landau and Kate Jacoby) who created it  used to run a Vegan restaurant called "New Horizons" in Philadelphia PA and now a wonderful place called "Vedge". Actually the new place is my favorite as I was not a vegetarian before and never went to New Horizons.  But I do have both their cook books!

So ...move over French cooking.. I am adding some new skills to my kitchen!

1. Pan fry/brown 8 oz of Hearts of Palm (chop to look like scallops) with 1 medium red onion in 1 tbl spoon of canola oil for 4 mins - watch out they don't burn

2.  Add 1/2 cups of veggie stock and bring to a boil

3. Add 4 chopped Plumb tomatoes, 12 ounces of Coconut milk,  1 tbl sugar/truvia, **Spices, and 1 chopped green pepper of your choice (You MUST wash you hand if using jalapeno peppers after chopping -- otherwise if you touch your face/eyes you will be very sorry!)

4. Simmer for 10 mins

5. Remove from heat add 1/2 freshly chopped cilantro

6. Sneeze fresh lime wedges on it just before eating

** Latin spice Mixture -- You make this and add to dish!

2 tbl paprika
1 tbl Paprika
1 tbl granulated onion
1 tbl granulated garlic
1 tbl salt
1 tbl black pepper
2 tbl thyme
2 tbl oregano
1 tbl ground dry Chile (chipotle, ancho or cayenne)

Organization - Productivity Every Day

The Daily Routine:

1. Use a Calendar

Taking the exercise from the "3 Big Ideas Section"; identify your Objectives and Targets.  Now we're going to take those targets and incorporate them into a daily schedule.

Use a two column calendar: Try to keep it mobile so you can update it frequently (I use Gmail Calendar and MS Outlook... trying to get it down to one).

• Left side for meetings /appointments
• Left side on bottom are the Targets; Ranked by importance
• Right hand side is for notes about the meeting/appointments and what to achieve during the activity
• Don't fill in every hour of the day - Gaps are crucial for success and thinking
• Robert Pozen recommends printing it out, if needed, the night before and then taking notes on it during the day with any updates if needed. Twenty mins at the end of the day should be enough to review/plan.

2. Take a Nap for 30 mins after lunch

OK  - I have not been able to so far incorporate this into my daily habit - but I like the idea (smile)

3. Following Standard Routines

Eat breakfast and keep lunch simple (salad) and eat out only when you have too.  I have achieved this goal personally.  The rest of the day I am still working on.... but making progress

4. Workout Daily

Gym membership, walk, run, stationary bike: What I REALLY want... is a Steelcase desk setup setup as seen below (dreaming): Yes, it raises and lowers depending on if you are walking or not.

• Anyone want to donate $4,200 help me achieve my ideal work environment (smile) ??  Hey, that's a bargain since I already have the $700 Steelcase chair (Christmas gift to myself last year) and the headset.

http://www.steelcase.com/en/products/category/tables/walkstation/walkstation/pages/gallery.aspx


Get 8 hrs of Sleep per Day

I get about 6 now... sometimes more...sometimes less.

Suggestions Courtesy of Mr. Roert Pozen; Author of Extreme Productivity

Organization – 3 Big Ideas

Professional Development - What I am Currently Reading

Robert c. Pozen, Extreme Productivity: Boost your Results, Reduce your Hours ISBN 978-0-06-218853-3.  

This guy has an AMAZING  track record when it comes to achieving his goals whether it be in  his personal life, his educational goals or  with his professional accomplishments. This section of my blog is going to be devoted to trying and implement some of his concepts into my own life: We'll keep track together of his suggestions throughout the various chapters and see where it takes us!

·       Basically, this is what I would call "the third leg" of my Blog– Making the best use of the time we have to achieve our personal and professional goals. The other two being diet and exercise.

Disclaimer: I tend to classify myself as a workaholic and as such I am constantly explore ways to tweak that behavior so I am not just working long hours, but rather, I am being productive with the time I have while making sure I am meeting my goals both at home and for work.

·         The first chapter deals with organization and so that is where I’ll start my notes and share with everyone how it is going as time goes on.

Part I: Three Big Ideas

Articulate your goal & rank them by priorities

1.      Write down everything you are doing to achieve your goals

2.      Organize your goals into three columns by time horizons

a.      Career goals (5 + years)

b.      Objectives (3 to 24 months)

c.       Targets (1 week or less that support Objectives)

3.      Rank Objectives by their importance

4.      Rank Targets by relative importance

a.      Those assigned to you by others

b.      Those serving your objectives

5.      Estimate how you spend your time

a.      Compare that with your prioritized Objective and Targets

6.      Understand and address the reason for any mismatching between you goals and current time allocations

 

Exercise #1:

Write down everything you do and break it out into Personal Aspirations and Corporate/work objectives.

 Exercise #2:

Now rank Career Goals and match up Objectives and ensure each one has one or two associated Targets: See mine below

	Career Goal	Objectives	Targets
	Foster long- term career options with company	Learn the Banner Higher Education (HE) Student/Learner Module	Read manuals, user guides, release guides
			Make notes on what I read
		Support Leadership Objectives	Work closely and understand my immediate Manager’s needs
			Understand corporate needs
		Round out my understanding of the Banner HE General Model which supports everything else	Read manuals, user guides, release guides
		Learn Accounts Receivable best practices	Read manuals, user guides, release guides
		Maintain my knowledge of Financial Aid in HE and the Department of Education	Read manuals, user guides, release guides
		Move “Up the Ladder”	Deliver services to clients
			Perform system configurations
			Engagement Reports
			Prep calls with clients
			Complete time sheets
			Do expense reports
			Answer email
			Troubleshoot client issues
			Administrative activities related to client travel
			Organize and manage my home office
		Maintain Billability	Meet new clients
		Travel the world	Understand both Canadian and European Higher Education Solutions
		Understand Social Media, Web pages and  the like	Start a Blog, experiment with Facebook, RSS feeds, Click-through’s, Analytics
	Have my own company one day	Establish a Company name	Create a name
			Identify partners
			Identify service delivery objectives
			Be honest about strengths and weakness
		Establish a web site	Think about content
	Have a healthy and happy life	Have a great marriage	What can I do to support my Husband today?
		Become a better  cook	Cook/try something new every week
		Be healthy	Eat right
			Workout
	Keep up with investment property	Maintain quality tenants in my investment properly	Communicate with current tenants frequently
			Track rental income
			Maintain relationship with Realtors/ Placement services
		Hire/maintain relationships with Accounts and Lawyers	Meet with professionals as needed

Focus on the Final Product

1. Start at the End - After gathing a day's information make a tenative conclusion
2. Perform a "Mid-Flight" check of your conclusions...make revisions if needed
3. Structure Procrastination; Some folks needs deadlines (myself included); if this is the case make mini-deadlines for yourself or (seriously) go see a Psychotherapist as you might have a deep seated fear of failure?
4. Focus on results...not hours worked
5. Mind your Own Business - Do not focus on coworkers actions or habits

Don’t sweat the small stuff

1. Low priority tasks...it's OK to do B+ work
2. OHIO: Only Handle It Once - otherwise set a reminder in you calendar so you are not shuffling for paperwork/details after the fact....again
3. Multi-task cautiously; Never with Clients or Superiors; co-workers...acceptable.
4. Respond immediate to high-priority requests
5. Do not send one-word "Thanks" type of emails
6. Avoid  bureaucratic rules at all costs