Christmas Recap

Wholey Moley!  Christmas came and went with vengeance this year it seemed.  Figured I would do a run through to let you know about our Christmas celebrations.  Keep your hands and feet inside the vehicle at all times, things are about to get crazy.

Thursday, December 22nd
-After work Peter and I took off for Prescott to spend the evening with my Mom, Jack, and the Pechacek's.  As always we were warmly greeted by Dain at the door, huge smile, squealing "Aaaabbbbby!!!" (one of my favorite things ever).  Mom prepared lasagna, garlic bread, and salad for dinner (I toted my own dinner of chicken and salad).  Not soon enough for Dains liking, we opened presents and enjoyed some tasty Christmas Cookies (not me! going strong on my new program).  Many laughs, and thoughtful gifts later, Pete and I were on our way back home.  Some things I/we received included: BOSE headphones (with microphone; LOVE these, for workouts and for now having hands free talking on my phone), and a gift certificate good for hundreds of Bed & Breakfasts across the country (awesome!).

Friday, December 23rd
-Again after a full day of work, Peter and I embarked on our next adventure.  This time headed DT Minneapolis to The Depot.  An old rail yard, turned hotel, restaurant(s), and ice skating rink.  We met my dad, Sheila, Sheilas Mom and Step Dad, and my brotha from anotha motha - Mason.  We laced up some skates and had a blast hitting the ice.  It was Peter's first time ever on skates, and he did quite well actually.  This was one of my favorite parts of the holiday season.  I love the fact that it was an activity, and not just sitting around eating sweets.  Of course after we skated, we headed to Pizza Luce, for some grub (they have an excellent salad menu, and gluten free too!!!!) and for some gift exchange.  It was here I received a Spa gift card, money for a proper bra fitting and bra shopping spree, a cookbook from the Hale Church (where my gma is burried, and where many family members have been wed, or baptized), and several other thoughtful gifts and treats. Another fun celebratory Christmas evening.

Saturday, December 24th
-Off to Prescott early (after a stop at Caribou to pick up some delicious beverages), to go to the Pechaceks to spend some time with the kiddo's, then hopped in with Mom and Jack to head to Osseo for the Sieg (mom's side) family Christmas.  Whenever I travel with my mom, I bring along a book and read aloud the entire way.  This year I read the Alchemist (which I received from an coworker).  Almost finished it all, but came up about 40 pages short.  We arrived at Dan & Carla's, did some mingling, and playing with the kids, had a delicious Ham dinner, and then headed to candle light service at Osseo Evangelical Lutheran Church.  I have spent every Christmas of my life (that I know of), as well as many Easters and celebrations at this church.  I have very fond memories of this church and the times spent there.  It is there that I feel closest to my late Grandma Johnson; I can close my eyes and still hear her singing along to the classic Christmas carols, not always singing the right words, but singing loud and proud none the less.  After a great candle light service, we headed back to Dan & Carla's for some treats and the dice gift game.  Soon after we hit the road to get back to Prescott/Eagan so we could spend some time with Pete's Parents.  Me, Pete, and Clint (Barbi zonked out as she had been up early that morning) headed to 11pm candle light service at Easter Lutheran Church, where I am a member. After a fantastic service, we went home and crashed after a long, fun, eventful day.

Sunday, December 25th
-CHRISTMAS MORNING!  We spent Christmas morning with the Andrus family: Barbi, Clint, Maggie, Angel, Peter, and Kate.  We had some breakfast, coffee, Christmas music, and gift opening.  We had mountains of gifts to go through, and had a blast doing so.  After some family fun, we all got ready and headed off to more gatherings.  First off was Clint's extended family, at Grandma Andrus's place for appetizers, socializing, and gifts.  In just a few blinks, we were off to Barbi's extended family gathering, at Paul and Shirley Richardsons.  Where all 28 or so family members were there.  We played an exciting gift game, had some amazing food, and spent time with everyone.  Needless to say, when we got home at 10pm, we crashed.  It was an amazing day, and Holiday season for us.  We are so blessed with our friends and family, and the gifts God has given us, including the gift of his son.

Nolan's First Christmas <3

Not only am I praying that our good fortune in family and health continues in 2012, I'm praying for snow!  Peter gave me awesome new snowmobile apparel, and we are both chomping at the bit to get snow so we can head up north and play in the powder.

Thanks to everyone for a great Christmas.  Looking forward to 2012!

"I got the Power" - Willpower

While browsing, or stumbling, on StumbleUpon, I found this Boston Globe article: How Willpower Works.  I have often been credited by family and friends with having rediculous will-power, which while flattering, is something that I feel as though everyone can obtain.  So when the subtitle of this article stated "Research indicates that willpower can be strengthened like a muscle - and is a key predictor of success in life", I knew I had to read and blog about it.

The article states that high levels of self-control, aka willpower, is related to good health, healthy relationships, as well as finances - which are all typically predictors of 'success'. Thus why I'm even more flattered when I'm attributed with high levels of will power.

How Willpower Works - Boston Globe

There are many aspects of this article that, I love, and that I think snowball off of eachother.  Hunger, fatigue, stress, metabolism all have an effect on our willpower muscle (prefrontal cortex).  Which strengthens my position on living a healthy life; consisting of a healthy balanced diet, exercise, leisure activities, adequate rest, and intellectual pursuits.

When we are fatigued (even myself), tend to have a depleated willpower bank - therefore not selecting choices that are best for us.  Whether that be poor food choices, financial decisions, whether or not to wear that hideous sweater your great aunt gave you for Christmas last year, ya know, pretty much anything.

As a 'willpower-virgin' (if you will), one will immediately realize, that utilizing willpower requires energy.  Our brain requires glucose to opperate, and if you have not supplied your body and brain with appropriate nutrients, your willpower muscle will be sorely lacking in ability - and as the article states, "will turn you in to the worst version of yourself".  Even more evidence that we need to fuel our bodies with proper nutrition, or eat for fuel and function, not for FUN.  (I'm not against the culinary arts, but its just an added challenge to make sure what we are enjoying or creating is nutritious.)

Another critical aspect of healthy willpower is overuse.  Just as a muscle can become depleted during a workout, our willpower can be depleated when overused.  Which actually is evidence that although I like to think that I can recruit my willpower to battle through life making ALL the right decisions, ALL of the time - it is okay and beneficial to give it a rest sometimes.  But the key is to not get down on ones self, as shame and guilt is counterproductive and can lead to a snowball effect of slip ups.  (so about that cheat/refeed day on Christmas!)

As I said, I have never felt as though I have been givin this magical special gift of willpower; I strongly believe that we are all capable of developing and demonstrating killer willpower.  This article backs me up on that.  So how do you build and tone this willpower muscle?  Easy.  By setting small simple goals, or habits.  The article gives the example of brushing your teeth with the opposite hand you'd normally use.  While this feels awkward and takes some getting used to, it will eventually become easier and easier, and is a task that is pretty insignificant - therefore it is easy to get yourself to commit to.  While you are brushing your pearly whites with your non-dominant hand, you will be strengthening your self-control.  Its a win-win, for you and your chompers.

As the new year approaches, and many people tend to set lofty New Years Resolutions, try to break your goals down and built your willpower while you are at it.  For me personally, embarking on my new program in the midst of the holiday season, is even more motivation to achieve my goals.  I have built up my willpower muscles to be able to resist temptation during times of many celebrations, treats, and indulgences.  So I'm looking forward to the amazing feeling of overcoming temptation and staying the course for my goals. The bigger the obstacle, the bigger the reward.

The article talks of David Blaine and his amazing feats, inwhich he credits to willpower training.  Achieving little goals will help you built up to achieving bigger goals.  He has become an "endurance artist" through his acts of willpower; so here's to the pursuit of becoming a better "endurance artist" in 2012.

The Program: Week 1

(internal mantra: just get to the point, keep it short).

Hokay, A couple of weeks ago, my trainer asked me to help her through her own new program (nutrition and workouts), by just being part of her support system, and to keep her focused.  So I offered to not only do those things, but to also participate in the new program myself.  So.  Last Monday I started the new scheme (a week behind her), and so far.....so EXCELLENT.  Here is the 411 on the program.

Nutrition: 

1800-2000 cal.  5-6 meals every, scheduled every 3 hours.  Typical day looks like the following.

Meal 1: Whey Protein w/coffee, little over 1/2 cup oatmeal with Flax.(6:30am)

Meal 2/Postworkout: Whey Protein & Water (9:30/10am)

Meal 3: 4-5oz Chicken, 12 almonds, steamed veggies, and 1/2 cup oatmeal or 1/2 Sweet Potato. (12:30pm)

Meal 4: 4-5oz Chicken, steamed veggies, 1/3 Sweet Potato (4:00pm)

Meal 5: 4-5oz Chicken/Protein, steamed veggies, 1TBSP Almond Butter (6:30-7:00pm)

Meal 5.5 - have been having another dose of veggies around 7:30ish

My biggest struggles with the nutrition tend to be staying on schedule.  Time tends to get away from me at work between meetings, sessions, workouts, etc.  And when I fall behind on my schedule, I get ravenous, and your body goes into starvation mode (not good).  We want to keep our metabolisms active and busy.  

Workouts:

5 Day Split.  Lifting 5 days a week, with circuit like sessions.  Usually 5-6 different lifts (area specific) per day, done with no rest in between, with a minute of intense cardio at the end of each cycle.  The last two program focuses I did before this program, focused on Heavy Weights and significant rest times.  Needless to say, last Monday, I had to take a few pauses so I didn't lose my breakfast.  The circuit like lifting gets your heart rate jacked.  

Additionally, the program has an intensive cardio aspect as well.  Which will be my focus for this week.  It is recommended to do cardio each morning before meal 1 (fasted), 5 mornings a week. Days 2,3,& 5 Steady State Cardio.  Days 1 & 4 Intervals.  Each week the duration increases 5 min, with week 1 starting at 30 min. 

My biggest hurdles for workouts, is in my cardio.  I loathe cardio.  Would much rather just lift weights all day.  So just getting committed to doing the cardio is one thing, and committing to do it in the morning, before you eat.  Oye.  Especially when work/the gym is about a 10 min drive minimum (without traffic), and typically 30 min (with traffic).  So I have a few options.  1. Set up the bike on the stand out in the spa room (ahem*peter*), 2. Go to Eagan LTF (still a 5 min drive), or 3. Hit up Anytime Fitness for a few months (just down the road).  I want to do option 3, because it commits me to it.  I'd be paying for the access, and thus would be committed to it, and its on my way to work.  Option 1. would be the most economical, but it would be like working at home.  It would never work for me, because I would get distracted by multi tasking (laundry, chores, etc.).  I woke up at 4:30 this morning, ready and alert, so I did go use the spa room, but its not my favorite piece of elliptical equipment.  So we'll see how things go today and I might be stopping by Anytime to checkout rates. (which feels so wrong, working at LTF, but gotta do what ya gotta do man).  

Alright, this is getting lengthy.  And the weights are calling my name.  The goal of this program is to decrease body fat.  And although I pride myself on being a positive person, I was negative this week.  Negative 3 pounds! Chya buddy.  But more importantly, I feel amazing being focused and active again.  The physical changes are just bonus.  Oh and my retest results for my cortisol (S&R) testing are due anytime this week.  Excited to see the changes and overall results.

Hope you all have a happy and healthy week!  Send happy thoughts my way if you are up early...I'll be hitting the cardio!

"Me not workin' hard.  Yea right, picture that with a Kodak." -Pitbull

al-che-my: 2. a power or process of transforming something common into something special

While session Tuesday with one of my Team Members, we started talking about life, and how both of us stepped back, reassessed our lives, and made decisions - and are continually doing so. Which is what brought me to my new position with Lifetime Fitness.

This last fall, a few days before meeting with my then boss, I had come to the realization that I wanted and needed to make a change in my life. So when meeting with her back in September, and her presenting me with the opportunity to make a change - I knew it was the guy upstairs lighting the way. While talking about truths in my life, I ignited truths in hers. And now three months after that change, we were talking about the day that I was sitting in her office (now my office), both of us with tears of I don't know what, talk of "The Alchemist" came up.

I have yet to read the Paulo Cohelho book, but its on my list - and through YouTube I had come across and interview of Will Smith discussing the content. After meeting with one of my Team Members Tuesday, I have been hooked on watching this video. Like literally hooked. I woke up yesterday morning at 5:30am and had to watch it. I've watched it in my office on my lunch breaks on repeat. I shared it in our leadership meeting yesterday. I posted it on Facebook Tuesday. And now I'm blogging about it. I love the content. I love how passionate Will is, you can hear it in his voice. And that is how I feel about it. The inflection in his voice, is exactly how I feel about it in my core.

My favorite line of the interview (which this is not the full interview, this is just a clip): "Make a choice, just decide what its going to be, who you are going to be, how you are going to do it. Just decide."

I, too, feel very strongly, we are who we decide to be. And there is a redemptive power in making that choice. So make an intentional choice today, to be who you truly want to be.

Sweet, Simple Things

"I'm beginning to realize it is the sweet, simple things of life which are the real ones after all" - Laura Ingalls Wilder

Last night, I had the idea of a blog post that I've been thinking about off and on today.  And now that I've been catching up on reading the misc. blogs that I follow, and am successfully, and due to hormonals in a blue place, I have even more reason to crank this one out.

I caught up on my blog readings by checking out the blog of two of my college teammates/roommates/friends.  One being Katy and Joey Werner, the other Palmer/Depies.  I love being able to check up and catch up in a way with friends I haven't seen in way too long. The Werners are currently in Austria, and recently had beautiful baby Myla.  Seeing the pictures of their oh so proud and loving parent smiles, and watching some of their videos, hearing their voices, brought back so many warm fuzzy feelings, and made me feel so proud of those two and their beautiful family.  But at the same time gave me a lump in my throat, thinking about how much I miss having them in my life.

Same with the Depies family.  Located near Milwaukee, Palmer and Freddy recently brought Ms. Cameron into the world, and hearing about the birth story, the traditions, the newborn photo shoot, etc. makes me so proud to know these amazing individuals, but so bummed that we are all so far away from one another.  Ubber sad face.  Although I'm incredibly blessed with the life I lead, I feel there is a puzzle piece that is missing - my friendships with these people.  For that reason, growing up sucks.  But like I said, I'm so stinking proud of them all, and love their little ones so much - even from afar, not having met them in person (yet!).

Okay, long introduction short.  I wanted to blog about things that make you feel good. Which as I said, after the nostalgic trip down memory lane, and now missing many of my favorite people I need to get my mind focusing on the good.  So forgive me for the lack of structure, but I'm just going to go at it.

showering and putting cozy clothes on, shaving (arms especially), brushing your teeth, getting 7-8+ hours of sleep, waking up with no alarm clock, breakfast, the movie ELF, laughing until you can't breathe, a movie that makes you cry (both because you are laughing or its moving), snugly puppies/dogs, fat snowflakes, the feeling of thawing out (after you are outside during winter for a long time - coming inside and slowly warming up), hugs from Dain, kisses from Ella, smirks from Nolan, the smell of a Christmas Tree, listening to KDWB Christmas wish, listening to my uncles B.S. with each other, hearing my dad do his Asian accent, listening to my dad sing, laughing with my aunts, helping people feel great with massage, the smell of eucalyptus spearamint Bath & Body Works products, dancing with my dad, listening to Louis Armstrong/Judy Garland/Frank Sinatra, pretty baked goods, baking with my mom, Christmas lights & music, eating for function, a cup of coffee, the smell of coffee shops, working out in the morning, lifting heavy weights, cleaning your ears, sneezing, having goals, watching a great movie, hammocks, getting in the car right when you're favorite song comes on, candles, pedicures, the feeling/self-esteem boost right after a hair cut, finding the perfect Christmas/Birthday present, being prepared, coming home to the smell of a crock-pot cooking, playing board games (especially at Holiday gatherings), the anticipation of a new year, thinking about life and all its changes throughout the years, where I've come from, when your favorite team(s) win, connecting with a stranger (grocery store, coffee shop, etc), making Peter breakfast, snuggling into our sleeping position, Peter's eyes when he smiles his guilty smile, hearing Dain say "Like you, Love you Abby", sports montages, cooking for others, looking at wedding/engagement pictures (people are always so happy), randomly doing things for people, cleaning...anything, the smell of winter, being optimistic, a good protein shake, jazz, and blogging.

I'm sure the list could go on and on, but as I mentioned, I love getting 7-8 hours of sleep a night, and my bed time is quickly approaching.  So time to wind down.  Great day on tap for tomorrow.  Started my new program today, and my workouts are very different from what I've been doing.  So I'm sure my body could use as much recovery time as possible to prep for tomorrow.  I'll post soon to update on the new scheme.  Till then, enjoy the little things in life.

"A mountain is composed of tiny grains of Earth.  The Ocean is made up of tiny drops of water.  Even so, life is but and endless series of little details, actions, speeches, and thoughts."