Day 5 Health/Body

Yesterday

Coco Milk & Chia Seeds (80 cal)

Water

Road Ride - 

45 Min, Hill Sprints - Using Bike Mate Lite - still trying to figure it out

Coco Milk Latte (100 cal)

9 Pull-Ups

Fish Tacos - (340 cal)

2 Corn Tortillas, 6 Oz Wild Ak Cod, 1 Tsp Oil, 3 Tbs coco milk, 1 tomato
RAW - organic food bar (230 cal)
(chocolate coconut flavor) cashew butter, dates, agave nectar, brown rice protein,  non-dairy soy lecithin choc chips, coconut, biosprouts: flax quinoa Made Me FEEEEEEL Sick - tight throat, mucas, tired

Out to dinner - sushi: SUSHI DEN - see above picture
sunomono salad, 1 oz jalap. sashimi, edamame, fresh wasabi, 2 raw tuna, 1 oz raw scallop, 1 cup sushi rice, 3 oz kobe, veggies, .5 choc cake, 2 tequila & lime cocktails

Today

Coco Milk & Chia Seeds (80 cal)

Water

Coco Milk Latte (100 cal)

6 Pull-Ups

Tacos - (340 cal)

2 Corn Tortillas, 1 scram egg, 1 Tsp Oil, 2 pieces ham, 10 sm tomatoes

Out to Lunch - 1 fried egg, .5 piece corn bread, .25 cup salsa, 1 oz brie cheese 
(cheese made me feel awful)

Out to dinner - HAPPY Noodle House - Boulder  (yum)
collard greens in coconut broth, fried brussel sprouts
Glass of Red Wine
Cali Mocho - Red Wine & Diet Coke
Late Snack
(tisk tisk) - leftovers from lunch

Day 4 Heath/Body

Most importantly - over the last 2 days I have been feeling much better. I am sleeping less. On about 7 hours a night - which means more time to be productive during the day. AND I finished my 1st Anatomical Cogs. One & Two. For my friends Stuart and Cotter. Pictures in the next post!

Yesterday
Coco Milk Chia Seeds

Coco Milk Latte

6 Pull-Ups

Fish Tacos - 

2 Corn Tortillas, 6 Oz Halibut, 1 Tsp Oil, 1 Tbs coco milk, 
1 clove garlic, .5 tomato, .25 C Spinach

8 Oz Coco Water
1 Berry Fruit Leather
Handful Nuts
Cup Chicken & Rice Soup (180 cal)

Lets take a moment and talk about WHY coconuts...http://www.turtlemountain.com/health/Why_Coconuts.shtm

The Beverages Mentioned in my diet - are from So Delicious - a great, small, privately owned company out of Oregon. All beautiful attributes! (It is a rarity these days that I place endorsements in my work - but I want to make sure that this company succeeds - as I am committed to supporting them - their principles and their products.) 

Today

Coco Milk Chia Seeds

Coco Milk Latte

20 Leg Lifts either side

2 Mile Bike Ride 

(something crazy with dogs going on in the park)

Cup Chicken & Rice Soup (180 cal)

4 Mile Bike Ride

(to the grocery store and back)

Pickle

Slice of Ham

Miked Drink -

5 Oz Apple Juice (the not so healthy kind) + 2 Oz of Vodka (the healthy Kind)http://www.turtlemountain.com/health/Why_Coconuts.shtm

health/body rehab

Yesterday marked the beginning of the health/body rehab.

Over the last year I haven't felt that focused physically. Even after spending 2 months in Central America getting my 200 & 500 hour yoga teacher certifications - or more precisely, during that process I lost my momentum, and have had a hard time regaining it. Yoga is amazing, and will always likely be a part of my life, but I need to cultivate adrenaline through my activities, clear my head, and expend some energy. Biking and Skiing for me are active meditation!


Fact that has been ringing in my ears for the last couple years - much more prominent this March @ 29 -

The bones are strongest at age 30; after that age, deterioration may exceed the rate of new bone formation unless the individual exercises and eats properly. Exercise regularly to build bone density, keep your bones strong and prevent future deterioration. Develop an eating plan that provides about 1,200mg to 1,500mg of calcium and 800 units of vitamin D daily, recommends the Merck Manual...


Good sources of calcium include green leafy vegetables, sardines and salmon with bones, and calcium-fortified foods 
Vitamin D sources include fatty fish such as salmon, mackerel, and tuna; liver; egg yolks
Read more: http://www.livestrong.com/article/234053-how-to-improve-bone-density/#ixzz1QCxsQROw






Solution: Eliminate simple sugars, ride - run - do SOMETHING everyday : )

Wash Park Gardens - Denver, Co

Yesterday

8 oz Coconut Milk with 1 Tbs Chia Seeds

13 Miles (1 hr) road ride - around Wash Park Denver

1 HB Egg

Coco Milk Latte - 

espresso, 3 oz coco milk, dash maple syrup

Water

1 HB Egg

Almonds - handful

Tacos - 2 Corn Tortillas, 2 Scram Eggs, 2 Pieces Ham .5 C Spinach, .5 C Tomato

3 Mile Walk with the Dogs

Water

Emergen-c

Today

Already feeling a lot better!

Water

2 Pull-Ups (yikes)

8 oz Coconut Milk with 1 Tbs Chia Seeds

1 HB Egg

Coco Milk Latte

15.6 Miles (1 hr) road ride - around Wash Park Denver 

Sprinted the first and the last lap. Spent the whole time focusing on a consistent cadence and my pedal stroke. Talked my way through the last 2 laps. A very nice gentleman rode up to me and commented on my pedaling - saying I must be a regular rider - as I have great form. I keep my heal down (??) This would have to be my 4th road ride ever. Felt good to hear that.

Tuna Salad - 1 Can Tuna + 1.5 Tbs mayo
Water
3 Pull-Ups
10 Push-Ups

Tacos - 2 Corn Tortillas, 1 Scram Egg, 2 Pieces Ham .5 C Spinach, .25 C Tomato 1 Tbs Salsa

8 Oz Diet 7-Up

Dolphins

Whale watching - saw some dolphins and some flying fish cruise about 300 yards, but no whales.

40 foot catamaran was a nice ride.

Check out the Cove if you haven't already: http://www.thecovemovie.com/  
about dolphin slaughter in Japan - funded by organizations like Sea World - using dolphins and other Cetaceans for entertainment.

David Rastovich - Surfer for Cetaceans/professional surfer: http://www.s4cglobal.org/

Artists for the Triple Crown '09...

There is some really nice work from the artists this year - almost makes me want to buy a t-shirt.

Mike Losness

Climb on

Been climbing every few days - amazing

Lots of stemming because it's all Basalt - breaking off in the jagged tooth like formations leaving lots of multi pitch climbs - inverts - and dihedrials.

There are a few places to go from the North Shore. That said I have only made it to one - Mokeleia which is beautiful. Parking on the road across for a deserted beach there is a 1/2 hour assent up this jungled/bouldered trail - a workout on it's own. The wall itself has about 25 pre-anchored and top roped (thanks to Mike from Climb Aloha) climbs that are all mapped out and rated.

I have found myself obsessed with the 5-10 to 5-11 c's because they are so dynamic. Sometimes pulling through, sometimes making it. I find that if I have to pull through the first few times that by the 3rd time I will get it from start to finish. That feels good, for now.

Love it enough that I get so sucked in being up there that 5 hours pass, it gets dark and I am forced to go home - thinking - I'll come tomorrow and crush that problem. Then I wake up the next day having envisioned massages to relive the self inflicted pain.
I'll climb the next day!

Why Climb On...smart company, smart product, for the smart consumer.
This amazing product - better for the environment. It is a sunscreen that is all natural so it doesn't have the detrimental effects on the oceans reef. www.climbonproducts.com

Paint Your Stuff

Can't recall the last time I painted - and with spray paint none the less.

Painted my surfboard last night - abstractly.

I like it - despite being called a "dork."

As I see it - everyone looks the same in the water, and it sure is nice to be able to tell people apart out there - so a little paint does the trick, and why not make it looks nice.

Besides - I need to practice. Hone my skills.