photo montage

Day I purchased some exercise equipment delivered to my car

July 17, 2010 6:41pm

Dick's main entrance on right and temporary construction entrance left

New entrance to Dick's Sporting Goods

Looking good September 17, 2010 from Casual Male driveway

Upper Exercise

Visit with health professionals

Planet Fitness

Diet

2010 2009 2008 2007 2006 2005 2004 2003

2002 2001 2000 1999 1998 1997 1996 1995

Lower Exercise

I love Natalie Bolton

Cardio

I can't wait!

Anyone notice ?

Noticed it's October

What I eat today...wish it was you know whom!

Clothes on the floor

next to the bed

We interrupt this exercise and eating healthy for 1 week

Friday November 12 to and including Wednesday November 17 - No Exercise  - No weights, No cardio,

Sunday evening November 13 to and including Wednesday November 17 -

Eating Healthy? What that?

.

Monday May 10, 2010 Crapped out most of above meal, rest of it added to double chin. Visit to Nurse Annette and Dr. Alan K., MD Weight = X Bought  fitness bike at huge Dick's store Used for 15 minutes for very first exercise. Trust me that is how I should do it

Tuesday May 11, 2010 Poured out the 'heavy cream' for coffee. Usually don't use but nonetheless bought some on Sunday. Remaining 1/3 box of delicious four cheese cheeze-its and other regular box. In Trash after soaking from faucet.

BIKE

Total time spent on bike exercising

Getting ready to pull around and load bike into car.

Monday May 10, 2010 - Dick's Sporting Goods - Fairless Hills, PA

If I had to choose the Store with the better experience. I've had pluses and minuses (minor) at both stores. I've used Dick's many times over the years and I like them. But I would chose The Sports Authority, If I had to chose.

Can't wait to shop Dick's after construction.

8/24/10

Now last night to celebrate the Celebrity Apprentice finale I had...some Chinese? No! Some Kettle One Bloody Marys. Now as of 3:31p.m. Monday I still don't know who won.

Why? Got sidetracked 1/2 the way in. 1/2 way into the show . No 1/2 way into the bottle . Finished drinking 2/3 into bottle and slept on recliner.

Point being I added a bit too much salt to my diet on Sunday-Monday 5/23

Great for Chest Fly and Bent over Row - The Sports Authority 19047 - June 6, 2010

Great guy from shoe section, who looks like a young former tennis coach now television commentator Brad Gilbert, helped get this off shelve and to front of store. Offered to carry to car.

Folding bench and cones for decoration. Actually good so don't trip over weights.

 Hulk Hoagie is using 2-16 lb weights for Chest Flyes, 20 lbs for bent over row.

GNC Live Well - Fairless Hills

Ran out of one-day vitamin. Stopped at GNC for some multi-vitamin packs. $42 much for 30 day supply. But it looks like good combination and I'm sure offers so much more than $8 for 6 months.

At this time, August 12, I stopped taking all the "mega" vitamins. I get mega vitamins in my food. Give me a 'minor' supplement to add those I am probably missing.

Taking 1/2 dose of mega vitamins per day. To get something I may miss.

I shopped at General Nutrition #249 in the Oxford Valley Mall, Langhorne  8/6/1996   $80.38

Thursday November 11, 2010

In The Sports Authority shopping for black sneakers.

Lady looking at exercise bikes. I sincerely wish her the best of wishes in her exercise program. As Rob Schneider would say, "You can do it!"

Saturday July 17, 2010

Great help from Nick at The Sports Authority

I purchased a weight bench and bar and weight set. He and his coworker had to pull it down from the top shelve.

I had to exchange the bar as I was bent like Ron Jeremy. No problem on the exchange. Amy looked at bent bar went into warehouse and got a brand new one with 100% of packaging.

Wednesday August 25, 2010

Offered help at the heart rate monitors by a guy.

Jen at the cash register.

Great Service by both at The Sports Authority.

With Dick's renovations I wonder what they plan to do. Don't change the service, It is tops today.

Great piece of fitness equipment, The Sneaker.

Sports Authority Langhorne, May 26, 2010

I haven't worn these in years! So comfortable.

Better than the "Work shoes" with custom insoles that I've been wearing.

Paying a visit to the sneakers that started it all.

Sports Authority Langhorne, November 11, 2010

Bike, Sneakers, 5 resistence tubes, feet resistance,

Barbells, Incline Bench, Heart rate monitor

How to Shave your Groin

Scott Herman Fitness youtube

I like how The Sports Authority has all the shoes on display, including inventory.

At Dick's you need someone to pull the inventory.

Although wide widths are up high here.

The clerk in this section not as nice as great people in other parts of store. (May 2010)

Great Service in this aisle by Brad tennis guy, today, June 6, 2010.

Proform ZR3 Recumbent Bike and decorations. June 2010.

(Fortunately the bike is not a decoration! In use 6 of 7 days.)

 USA Olympic scarf purchased in Lake Placid, 2006.

Soccer Ball and racquet ball equipment in 2010.

Some people may decorate with a Goren & Eames chair and Ottoman. Not me.

Salmon Steak, Hearts of Romaine, another good green Dole salad mix.

Tomatoes,  Red Onions, Apple Cider Vinegar

I used salad sprays up to couple days after I saw, High Fructose Corn Syrup.

Upper Exercises

Side Raises

Delts

Arm Curl

Latissimus dorsi

rhomboids

Middle back

Latissimus dorsi

forearms

Anterior deltoids

forearms

Chest

anterior deltoids

triceps

Upper Pectorals

medial deltoids,

Anterior deltoids

triceps

Triceps

Thinking of joining Planet Fitness. Pizza Night? No Thank you. Last time I had pizza... during Olympics 2010, a $10 Papa Johnny. Twice! As many weeks apart.

How about 'Hearts of Romaine' night?

Is this like how Pepi owns Taco Bell and Durritows? Papa John Shatner is on the board of directors of Planet Fitness.

Unless a cute woman is shoving that slice up there and offering it to me, No thank you! Just say no!

Lower  Exercises

Seated - Ankle weights - 3X10

Squat with weights

Weights only -

3 x 12

1X

2X

1X

 New Diet

May 11, 2010

Although I don't normally use heavy Cream with my coffee,

 I did treat myself over this past weekend. After all Amazing Race finale weekend.

Well no  more "treating". Poured out the heavy cream the morning of May 11, 2010

Nonfat milk with coffee. Plus splenda

I love Cheez-it's Four Cheese. Problem is I'll eat 2/3 box in one feeding.

Soaked the remaining 1/3 box of this and Cheez-it snack mix, morning or May 11, 2010

photo montage

May 11, 2010 9:12am

Plenty of healthy and fulfilling grocery options en route to my Giant Food Store

Even more healthy choices en route to Giant Food Stores

May 12, 2010

photo montage

Fresh food deliver to Giant "Always Fresh" Food Store completed

July 15, 2010

Elle Elezra, with his beautiful voice, ordering "Green Tea" On Poker After Dark

July 3

No more diet soda

July 5

No more sweetener with coffee and tea

Non-fat milk with coffee

Au Natural flavors of hot tea

Elle Elezra drinking what may be "Green Tea",

Before this and maybe first week was alternating eating Chicken one night, Pasta the next. Pasta w/ bottled sauce. That stopped. No more Pasta. Chicken, Yes!

August 7 - I purchased some horseradish sauce and I braised my chicken with it. I saw it had high fructose corn syrup and now the next day I'm disappointed in myself.

Not to indict the HFCS people but I have not had anything with added sweeteners in about 5 weeks. Now I added about a heaping teaspoon and cooked it on Chicken.

August 13 - Oh what the hay. It doesn't matter about the horseradish sauce. It seems the 'diced tomatoes no salt added' that I've been eating for weeks on my lunch have added "High Fructose Corn Syrup".

Yet - Got sweetened one as only few more grams o'fat. Still have lot to learn. Don't want added Sweeteners.

Bought unsweetened coconut milk on September 6, 2010.

Disposed of most week or so later

Nice fulfilling lunch in the shade nice breeze,   June 5, 2010, 

Romaine, Diced tomatoes, kidney beans, Albacore, radishes, onions, ice water (not shown). Green tea.

(Yep, the diced tomatoes with their added sweetener - August 12)

Second Sunday June 8, 2008

Second Sunday June 13, 2010

Dinner with Dad at Longhorn Steakhouse

Upper Exercise

I love Natalie Bolton

Cardio

Diet

2010 2009 2008 2007  2006 2005 2004 2003 2002 2001 2000 1999 1998 1997 1996 1995

Lower Exercise

I can't wait!

Clothes on the floor next to the bed

Anyone notice ?

Upper Exercise

Lower Exercise

I love Natalie Bolton

Cardio

Diet

Clothes on the floor next to the bed

I can't wait!

Anyone notice ?

MAY, June

80 28% 112 128

Free wt. arms

Bike - 16.16 / 3.75

129 29% 10 16 108 127

Bike 16.14 / 3.7

129 34% 104 125 16 12

Free wt. arms

Bike 16 / 3.73

143 32% 16/14 108/127

144/25% 8/18 117/133

Bike (noon) - 22 / 5.63

240/39% 36/19 99-129

before Survivor Finale

After the show is when I discovered Eliza and Natalie Bolton, again. Yea!

Free wt. ARMS

Bike (noon) -

Bike 22

Resistance tubes

Free wt. ARMS

Bike

Bike 23

Bike 22

Resistance tubes

Free wt. ARMS

Ankle Wts

Monster Walk purchased at The Sports Authority today 5/26/2010

I am now tracking progress just below.

2008 Beijing, Tom Hammond, Ato Boldon

Olympic thoughts 8/19/8 9:40pm

2008 games still in force, thinking of 2012 -

• My Age (X+4)

• Will I Still be smoking? (No)

• Will I still be fat? (Hope not)

Tobacco Stained slanted wall in bedroom / television room,  from 8 years of cigars.

August 19, 2008

2010 TOBACCO since July 2009.

And nicotine FREE, not sucking nicotine ass 'candy',

 since mid September 2009. Thank G!

Cumulative

(Hr. Min.)

Grand

Total

Cal

Fat %

Bf

322 ↑↓

Interval workout

2 fast - 2 recovery

3 fast 2 recovery

plus warm/cool

Fully clothed! ↑↑

Cumulative

(Hr. Min.)

Grand

Total

Cal

Fat %

Cumulative

(Hr. Min.)

Grand

Total

Cal

Fat %

Week of Saturday July 31, 2010

Saturday - Upper Body so I can do 2x, Saturday/Monday  before work week starts Tuesday. Saves evening time so I can sleep.

Saturday Bike, Sunday Bike - 65 minutes each!

Saturday - Upper, Sunday - Lower,

8/24/2010

Today did bike twice

stretched 4x before after each

1st - 75 min - resistance up to 8 at times

2nd, after lunch, visit to Giant, 65 min, res. 8 at times.

Stretching outside after 2  talked to our mailman.

8/25/2010 Wednesday

1:38 min - 90 min on bike, plus natural break and water refill.

71avg  to 143max , In Zone for 1hr 3 min,

above zone 10 min.

Burn 182 g ( "point 40" pounds) Fat

1402kc

Saturday 8/28/10 Upper Body weights

Cardio at 8:53pm for

1:23:15

A 115 72-137

A 4:35

I 1:00:47

B 16:53

Burn 156G

1207KC

1:32:45

A 115 66-141

The zone was set to 'my zone' of 60-80% so no above zone like other days.

I 1:15:13

B 17:22

burn 178G

1371kc

Compare above 2010 cardio with the cardio in 2011

Monday 8/30 1:48pm

A119 69-145

1:19:59

A 20:30

I 45:14

B 14:15

burn 163g 1257kc

Please see Planet Fitness for my

Routine changed from this.

Bike Routine

Generally

Warm-up

Cool-down

Upper Exercise

I love Natalie Bolton

Cardio

Diet

2010 2009 2008 2007  2006 2005 2004 2003 2002 2001 2000 1999 1998 1997 1996 1995

Lower Exercise

I can't wait!

Clothes on the floor next to the bed

Anyone notice ?

Upper Exercise

Lower Exercise

I love Natalie Bolton

Cardio

Diet

Clothes on the floor next to the bed

I can't wait!

Anyone notice ?

Breakfast (Brekky)

8 oz Non fat milk

2 cups hot tea

1/2 cup 100% whole grain, 0 Sodium oatmeal cooked with water.

(Old Wessex Instant {like Irish porridge or 5 grain instant} or Bob's Red Mill {such as Steel cut oats or 5 grain or 10 Grain})

Topped with 1 banana and (Strawberries and / or blackberries and/ or Raspberries)

Orange or plum for example

and

1 Banana

or

1 frozen Gorton's fish filet, 6-10 hint of salt Triscits, 1 laughing cow cheese wedge, Green frozen vegetable, 8-12oz nonfat milk.

I added pasta to my diet.

Ed Y is concerned because it has almost no nutritional value, Not true Whole grain. That I may start eating it more than 1 night a week. That is true with any food. What if instead of 5 almonds I have 35?

 I am not going to be scared of food.

A measured portion of pasta with whole grains plus a portion controlled healthy sauce, or not "healthy" sauce and meatless meatballs.

Barilla Whole grain penne - 112 grams

Francesco Rinaldi To be healthy - 1 cup

Green Vegetable

--

Next week, 9/26 pasta down to 105grams - Sauce ½cup Rinaldi plus ½ cup Classico

added mushrooms to my sauce plus spices.

10/10 - Planning some whole wheat garlic toast.

Over 1000 for this meal................Next Sunday will be different!

Probably the same as past two Sunday's with 6 triscuits and teaspoon of bruchetta topping I just didn't tally the caloric content.

Thinking of an egg white omelet

All Whites100% liquid egg whites (1/2 cup...112g)

2 slices, maybe 1 slice of whole wheat toast.