thebkon's Journal of Lifestyle, Sport and Fitness page

[thebkon]

Boy, do I sure feel like one of the tribe! I have been experimenting with the Primal Blueprint for about a year and a half; trying to fit it in slowly and at times trying to take the plunge. I have set up a blog (http://the-bearsden.blogspot.com/) to help track and share some of my thoughts and experiences along the way.

The reason for me to start up a journal on here is a quick and simple snap shot of my day. A raw and honest approach to logging my in take and activity levels. My goal, through utilizing this tool, is to simplify and weed out any potential bad habits or food items that are not necessary. I would love as many comments and insight as to what I am doing right and wrong. You can read up on my back story and everything that has brought me to this point on my blog (link above).

Some simple stats to help understand where I am coming from:
-25 years old in June
-6'2"
-Active (Running/Jogging, Hockey, Hiking, Walking, Biking etc.)
-325lb (January 2008)
-Was heavier during 2004-2005
-Lost some weight counting calories (down to 280lbs)
-Gained it back (300lbs December 2008)
-Found MDA and PB December 2008
-Lightest: April 2009 (257.4 lbs)
-Success went to my head and I began to rationalize (Up to 300lbs December 2009)
-Definite emotional and social eating patterns (around family)
-Currently below 280lbs (lost +20lbs since moving out March 1)

Thank you for your time and I encourage your shared expertise!

[thebkon]

This Spring and Summer, I have taken it upon myself to do something good for my health and for the community. I am planning on running in a select number of races in order to further my goal of creating a healthy lifestyle as well as raise some money for some good causes. I have chosen 6 races that will be spread out between April 25 and August 21. Out of the six, four sponsor amazing charities and causes. Please browse the following races and charities:

Edmonton Police Foundation-5K Run
Sunday April 25th, 2010
Charity - Big Brothers and Big Sisters (Edmonton and Area)

SportChek Miracles Mother's Day Run & Walk-5K Run
Sunday May 9th, 2010
Charity - Stollery Children's Hospital foundation

Edmonton Journal Little Big Run-10K Run
Sunday May 30th, 2010

Salomon 5 Peaks Trail Running Series-7K Trail Run
Saturday June 19th, 2010

Canada Day Road Race-5K Run
Thursday July 1st, 2010
Charity - Iron Team Cops for Cancer

Intact Canadian Derby Edmonton Marathon-10K Run
Saturday August 21st, 2010
Charity - KidSport

So, what is Project B37K stand for?
BK-My Initials
37K- The total amount of kilometers that will be run during the races.
Brandon running 37K

If you would like to make a contribution, please let me know by emailing me projectb37k@gmail.com and I can make arrangements for you to help out.

You can also check this link(http://the-bearsden.blogspot.com/sea...Project%20B37K) to give you more info on Project B37K (updates and how to donate)

[thebkon]

100522

I have taken the 10 PB Laws and parceled them in to smaller packages (mostly to make it easier to track mentally): FUEL, FITNESS and PSYCH

FUEL:
(1.)Eat lots of animals, insects and plants.
B: Grande Decaf Coffee (SBUX) with 1oz coffee cream, ~0.5 tbsp honey, cinnamon, nutmeg, and a couple of dashes of vanilla sugar.

L: Pear, chicken curry casserole (GF's mom made it.) ~3cups

• Ingredients (in order of most to least amount used): broccoli, , chicken breast, cream of chicken soup, green beans, shredded cheese, mayo, curry.

D: Mango, 2 slices of cheddar, sausage, chicken curry casserole (GF's mom made it.) ~2 cups, apple, pear.

S: Mango & Dragon Fruit Crystal Lite in 1L of water, 0.5 cup of pecans, 2 slices of cheddar.

(2.) Avoid poisonous things.
(-)ve: vanilla sugar, cream of chicken soup, green beans, mayo, gum (sore jaw)

(7.) Get some sunlight every day. (I grouped sun/Vitamin D into fuel because living in Canada doesn't allow very many YEAR ROUND opportunities to get a full body sun bath. Therefore I rely upon Vit D supplements)
Very London-like outside today (thick over cast and spitting rain).
Men's One a Day: 400IU
Vit D Tablets: 5 x 1000IU


FITNESS:
(3.) Move around a lot at a slow pace.
Up until 2am, slept in until 10am, drive to work (30 mins), sit at desk, drive home... so in other words, not a lot of mobility today

(4.) Lift heavy things.
I through around my 5kg medicine ball for 10 minutes.

(5.)Run really fast every once in a while.
Played Hockey yesterday (sprint). Running 10K tomorrow.

(7.) Play.
Medicine ball?

PSYCH:
5. Get lots of sleep.
2am-10am=8hours of sound sleep. Although, sleeping in unintentionally doesn't help with stress levels.

8. Avoid sabotage.
I had a couple of choices this morning: 1. Do I add vanilla taste in my coffee or not? 2.Do I IF until 6pm or have a light lunch that includes some un-primal ingredients. I took two slightly deviated turns early this morning. I didn't do a great job at keeping hydrated and away from snaking.

10. Use your mind.
Working with customers during my shift and reading "The Hunger Games" during my break helps out with this category.

[thebkon]

100523

FUEL:
(1.)Eat lots of animals, insects and plants.
B: IF.

L: Crystal Lite in 1L of water, chicken curry casserole ~3cups, [almond butter (2 tbsp), shredded coconut (1/4 cup), Banana]<mixed and consumed like porridge .

D: Pork steak (~10oz), Big-Ass Salad (4 cups or lettuce, cucumbers, and cherry tomatoes), mini squash (8), strawberries (1 cup), mandarin orange (2), apple.

S: Decaf coffee (2 cups, with coffee cream (18%) 1oz, 3 pumps of sugar free vanilla, cinnamon.), pear, orange, almonds and pecan mix (0.5 cup), cheddar cheese (2 slices).

(2.) Avoid poisonous things.
(-)ve: Cream of chicken soup, green beans, mayo, sugar free vanilla?, salad dressing.

(7.) Get some sunlight every day.
Over cast and spitting rain today. However, I still went out for a 5K run and caught a little UV.
Men's One a Day: 400IU
Vit D Tablets: 5 x 1000IU


FITNESS:
(3.) Move around a lot at a slow pace.
Pretty sedentary day except for the 5.5K run

(4.) Lift heavy things.
N/A

(5.)Run really fast every once in a while.
5.5K run.

(7.) Play.
N/A

PSYCH:
5. Get lots of sleep.
9 hours of sleep! I love long weekends!

8. Avoid sabotage.
So far so good!

10. Use your mind.
Trying all day to amp up Project B37K.

[Evita]

Thanks for sharing your story! Love all the color, keep up the good work

[thebkon]

Thanks for sharing your story! Love all the color, keep up the good work

Thank you very much for your input Evita! Have a healthy, happy and wonderful day!

[thebkon]

100524

FUEL:
(1.)Eat lots of animals, insects and plants.
B: IF.

L: Pork Steak (~10oz), English cucumber (~8" sliced up), red pepper.

S: Mango, coconut (1/4 cup), 18% cream (1/4 cup).

D: Kovbasa (~6oz), Decaf Coffee (2 cups, 0.5 tbsp honey, 1 oz 18% coffee cream, 2 pumps of sugar free vanilla syrup, cinnamon), 1/4 cup of pecans, 1/4 cup almond butter, apple.

Vitamins:
Men's One A Day
Vitamin D 5 x 1000 IU
Vitamin B100 Complex (B1 100mg, B2 100mg, Niacinamide 100mg, B6 100mg, B12 100mcg, Pantothenic Acid 100mg, Biotin 100mcg, Folic Acid 1mg, Choline Bitartrate 100mg, Inositol 100mg)
Omega 3 (Fish Oil Concentrate 1065mg, O3 630mg, EPA 400 mg, DHA 200 mg) x3
Glucosamine x2

(2.) Avoid poisonous things.
N/A

(7.) Get some sunlight every day.
Yay, it is partially cloudy! Which means that it is partially sunny as well! I'll be soaking up the rays today!
Men's One a Day: 400IU
Vit D Tablets: 5 x 1000IU


FITNESS:
(3.) Move around a lot at a slow pace.
Walk around the River Valley (Time:1 hour)

(4.) Lift heavy things.

SPARTAN RUN #2 (DSF) BASIC:

• Cycle 5 minutes
• Repeat twice:
  30/30 Body Rows (substituted with Bent-over Dumbell Rows)
  30/30 Crunches
  30/30 Jumping Jacks
  30/30 Half-Squats
  30/30 Bear Crawl (substitute Crab Crawls on second circuit)
• Cycle 5 minutes

(5.)Run really fast every once in a while.
REST

(7.) Play.
N/A

PSYCH:
5. Get lots of sleep.
8 hours of sleep. CHECK!

8. Avoid sabotage.
Looking good!

10. Use your mind.
Working on Project B37K and Education application.

[thebkon]

100525

FUEL:
(1.)Eat lots of animals, insects and plants.
B: Grande Decaf Coffee (0.5 tbsp honey, 1 oz 18% coffee cream, dash of vanilla sugar, cinnamon.)

L: Half of a Rotisserie Chicken, 100g of Tomato and Basil Feta Cheese

D: Matcha Monsoon Booster Juice with 45g of protein and 18% cream added. Primal Spaghetti Squash and Meat Sauce (added sauteed onions, Frank's Red Hot Sauce and a tsp of Bull's Eye for a kick), Banana.

Vitamins:
Men's One A Day
Vitamin D 5 x 1000 IU
Vitamin B100 Complex
Omega 3 x3
Glucosamine x2

(2.) Avoid poisonous things.
Vanilla sugar, Matcha Monsoon Booster Juice, Bull's Eye.

(7.) Get some sunlight every day.
Men's One a Day: 400IU
Vit D Tablets: 5 x 1000IU
Very little midday sun.

FITNESS:
(3.) Move around a lot at a slow pace.
Lots of walking and pacing during instruction today.

(4.) Lift heavy things.
DFS's Squat Thrust-Half Squat Pyramid (Basic): Made it to 10 reps of squat thrusts and thus started at 10 half squats on the way back down the pyramid. Included a 5 minute cycling warm up and cool down that included some spin-like interval climbs.

(5.)Run really fast every once in a while.
REST

(7.) Play.
N/A

PSYCH:
5. Get lots of sleep.
8 hours. CHECK!

8. Avoid sabotage.
I slept in :S. Slight increase in stress in being potentially late for work and for missing a chance to do a morning workout.

10. Use your mind.
Work, reading "The Hunger Games", revamping the meat sauce recipe in light of not having tomato sauce. I pureed 3 fresh tomatoes instead .

[thebkon]

100526

FUEL:
(1.)Eat lots of animals, insects and plants.
B: IF

L: IF

D: Primal Spaghetti Squash and Meat Sauce (see 100525), 2 slices of turkey breast, 32 almonds, pear.

S: Chamomile + Green Tea with a tsp of honey.

Vitamins:
Men's One A Day
Vitamin D 5 x 1000 IU
Vitamin B100 Complex
Omega 3 x3
Glucosamine x2

(2.) Avoid poisonous things.
N/A

(7.) Get some sunlight every day.
Read outside for lunch! See vitamins for Vit D info., 45 minute walk in the evening sun.

FITNESS:
(3.) Move around a lot at a slow pace.
45 minute walk around the old neighbourhood.

(4.) Lift heavy things.
DFS's Fifteen Minutes (Basic):

• *Added warm up: 10 Sun Salutations
• 1 min.: Max Bent Over Rows (30lbs) [22]
• 1 min.: Max Crunches [53]
• 1 min.: Max Knee Push-ups [26]
• 2 min.: Max Half-Squats [40]
• 10 min.: Cardio (Cycling with a few 30 second climbs)

3 push-ups=2010 total of 6

(5.)Run really fast every once in a while.
REST

(7.) Play.
N/A

PSYCH:
5. Get lots of sleep.
7 hours. Still groggy upon waking up. Not enough sleep, woke up in the middle of a sleep cycle.

8. Avoid sabotage.
Check! IF went smoothly.

10. Use your mind.
Reading and watching NOVA!

[thebkon]

100527

FUEL:
(1.)Eat lots of animals, insects and plants.
B: IF

L: Primal Spaghetti Squash and Meat Sauce (see 100525), 2 cups of spinach, 3 slices of cooked turkey breast (luncheon meat :S), 2 slices of Swiss cheese, 1 banana, 1/8 cup of coconut, 1/4 cup almond butter, gum.

D: IF

Vitamins:
Men's One A Day
Vitamin D 5 x 1000 IU
Vitamin B100 Complex
Omega 3 x3
Glucosamine x2

(2.) Avoid poisonous things.
The only things that I would consider poisonous would be the gum and the luncheon meat.

(7.) Get some sunlight every day. (see vitamins above for Vit D)
20 minutes outside for my WOD: partially cloudy.

FITNESS:
(3.) Move around a lot at a slow pace.
Walking about for 9 hours at work.

(4.) Lift heavy things.
30/90 Sprints (Basic):

• Run 5 minutes
• Repeat five times:
  Sprint 20 seconds
  Recover 105 seconds
• Powerwalk 5 minutes

2010 Push-up Challenge: 4 push-ups today=10

(5.)Run really fast every once in a while.
See above

(7.) Play.
N/A

PSYCH:
5. Get lots of sleep.
9 hours of sleep!

8. Avoid sabotage.
Had to mentally motivate myself to get out and get going. Getting dressed for workout really helps.

10. Use your mind.
Reading.