Friday, May 29, 2009

Krispy Kreme Clogs Toilets


Fairfax sues Krispy Kreme over ruined sewer system | Washington Examiner
Krispy Kreme doughnuts appear to have much the same effect on a sewer line as they do on a human artery.

When I lived in Huntington, we would drive past the Krispy Kreme on Route 1 and regularly stop, drawn not unlike fat moths, if the "HOT" sign were visible from the road. I used to adore Krispy Kreme. I still adore doughnuts. 

This all changed when they put a Krispy Kreme into Dupont Circle's seemingly unfillable little nook (it was many things, unsuccessfully, for years). With the introduction of a Blended Doughtnut drink that tipped the scales at over a thousand calories, I couldn't let myself participate in a company that allowed people to slowly kill themselves. A thousand calorie chewing-optional doughnut beverage in a plastic cup... never. I couldn't abide.

I don't find it surprising that a company that has no problem gently killing its customers also has zero issue with congenially killing a city infrastructure. Yes, this is now a company that dumps grease, fat, and yeast into the local sewer system, destroying it. Poor Lorton, VA. As if being in Virginia weren't bad enough. Oh, and the planet! Lets not forget that "the excessive quantities of highly corrosive wastes" could potentially reach our tributaries, destroying god knows what. What out for obese goslings. 

Swami Sivananda teaches us that one of the tenants, the principals in fact, of yoga is a proper diet.  That doesn't mean no doughnuts ever... but it sure does mean stay the hell away from Krispy Kreme. 

Thursday, May 28, 2009

Gettin' High

Circus training � Learning to Fly
"I am officially excited. (Can’t you tell by my tone of typing?)

I just read that trapeze school is coming to D.C.! According to the DCist, classes here start on June 6th, and I, for one, can’t wait."

Oh my god! Oh my god! Oh. My. God!

A chance to get to learn how to play on the trapeze? Yes! As some of you may know, when I was in my awkward phase (read: age 9-last week) I was overweight. Not shut-in sized,  mind you, but I definitely shouldn't have been eating in the car for risk of public scorn and ridicule. 

Anyway, we had a pretty great swingset (for Roseanne-level middle class in the early 90s, at least) in the backyard. You know: teeter-totter, tireswing, and two, count 'em, TWO swings.  And a trapeze. I loved hanging on it and doing flips. 

That was until one fateful day when the support beam of the playset gave a mighty crack, like lightening in the woods, and crashed while I hung from atop it. Boom, boom, pow as the song goes. 

In order to regain my dignity and self respect, I think I'm going to have to sign up for a class! 

(yeah, like one class could give me those back...)

One More Reason to Dislike the Commonwealth

Virginia DMV Bans Smiles in Driver's License Photos - washingtonpost.com
"As part of the DMV's effort to develop super-secure driver's licenses and foolproof identification cards, the agency has issued a smile ban, directing customers to adopt a 'neutral expression"

I'll have you know that I look like a 70's football player with my handlebar mustache and big curly hair in my license photo. 

Sure, the camera was set way too close (all you can see is chin, grin, and hair), but the folks at the DC DMV at least let me have a great time... and take my picture a second time when I was mid smirk.  

I've said it before, and I'll say it again: move out of Virginia!

An Expert in His Field


Police Investigate Whether Former Calvert Cemetery Owner Faked His Death - washingtonpost.com
"Former Calvert County cemetery owner Larry Deffenbaugh was convicted last year of pocketing nearly a million dollars that customers thought would pay for coffins, headstones and grave markers. Now, police are investigating the possibility that he's moved on to a more elaborate scheme: faking his death."

If every there was a gentlemen that could fake an elaborate death, it'd be a cemetary owner, I reckon.  Now, this story, from start to finish, is pretty darn awful. 

This gets into some serious yama territory! No stealing! No coveting! No lying! Moral Discipline!  But, alas and anon, this guy really pulled a major yama-fleecing. And to use someone's lost loved ones... how terrible. 

If he did fake his own death, is he still running around somewhere, pretending to haunt an old library? Should we call in a big green van with a dog?

Thursday, May 21, 2009

Strong Personality, Being Who You Are

The Unlikely Yoga King of Los Angeles - NYTimes.com
"And then the teacher walked in. He had a gray crew cut, a message-free tank top and shorts, without a Buddhist bead or Sanskrit phrase visible anywhere.

“Come on people, let’s get started,” he said in a New York accent, as if leading a conference call.

Then he cranked up “Misty Mountain Hop” by Led Zeppelin and led the students through a warm-up of sun salutations. Soon he had them stretching into a difficult split pose."

Today, The Times  had a great article on one Vinnie Marino. They're calling him the "Yoga King," and while I'm not sure where they got that *ahem* lovely title for him, I will say that the guys teaching style sounds way up my alley.  Perhaps the name is meant to evoke that Rock (Dwayne Johnson, as he's known now) movie from a few years ago. You know, The Scorpian King. .. truth be told, I wouldn't mind Scorpian King as MY yoga nickname, but whateves. He's 50, looks 40, and appears as though he could whoop most twenty year old's kiesters. 

What struck me from the article was his self awareness and comfort in his own skin. He worked to better himself (having beaten drug addiction and tablewaiting) and teaches from a place that is true and right for him. If he comes with any pretense, it seems to come from a good place. Oh, and he knows that there are things with which he isn't perfect.

I think that speaks to the high quality of his character which speaks to the honesty of his personality, and I think the quality of a character is important:  I'd like to be the sort of teacher that has both.

To wit:

One of my students had an issue with my playlist yesterday. The student felt that the music had too much of a driving beat, that it went in a different direction when juxtaposed with the asana. In plain terms: He couldn't relax. 

I don't stick to sitars and harmoniums in my class: you're as likely to find Kelis as you are Krishna Das.  I know full well that you can't please everybody.  But, it will please me to edit the music selection next week for my student. Ideally, I'll find something with sitars and solemn/sacred incantations so that he can get a little somethin' somethin'. I don't need to please everybody, but I appreciate the challenge of spinning a new playlist just for him. It doesn't take away from my character to help him, and I'm glad that for as strong as my personality is in class, he wasn't intimidated to voice his opinion. This evokes the yama of satya (a little), and the yama of anekantavada (a lot): the notion that truth and reality are perceived differently from diverse points of view, and that no single point of view is the complete truth. 

One of the things that I find most compelling about the article and the playlist snafu is how the tastes of some yogis are so particular: My students at a different facility went so far as to compliment the very same routine and playlist combo the day prior.

It is important, for me, to realize that it is more than okay if my particular style of yoga isn't for everybody. Not being someones favorite teacher doesn't keep me from opening the hearts for other students. The act of doing the very best that any of us can rewards us when we are honest with our actions and intentions.  It is better for my students and my character to be honest and to teach in a way that is true to my personality.

"Character gives a strong personality to man. People respect a man who has a good character. Moral people [those who adhere to the yamas and niyamas] command respect everywhere. He who is honest, sincere, truthful, kind and liberal-hearted always commands respect and influence of the people. Sattivic virtues make a man divine... Even if he speaks a word there is a power in it and people are magnetized. Character building is of paramount importantce if a man wants to develop a personality. The practice of virtue is indispensable."

--Swami Sivananda from "Easy Steps to Yoga"

Tuesday, May 19, 2009

My Brothers

Paul Bockwoldt: A Straight Brother-- New York Characters in Sound and Images - The New York Times

I've been blessed to have some stupdendous friends in my life. Watching this, I thought of my male best friends, most of whom happen to be straight, who eschew their hangups and do things with a gay guy... which, by the by, often prove to be manlier activities than the shit they pull on the regular. Sure, its a little flowery, but yoga's tough. It gets a bad wrap. There is no denying, however, how intense marathon running happens to be... and lets not forget football: it isn't for the delicate. 

This video over at the NYT made me choke up a little: I couldn't help but think of my brother, though not one of blood, Chris. I thought it was beautiful. Go have a look.

A New Mouse House


Disney to build at National Harbor - Washington Business Journal:
"Walt Disney Co. plans to build a 500-room hotel on 15 acres at National Harbor in Prince George's County."

While living at the Ashram on Paradise Island, we often had megalithic, horn blarin' cruise ships to contend with during some not so opportune times. They would motor through the bay, blaring everything from Ace of Base's "The Sign" to TLC's "No Scrubs." I'd be remiss to not mention my favorite mediation interrupter: Sisquo's summer anthem, the "Thong Song."

The National Harbor is a megalith in its own right: taking up a huge chunk of land just over the Woodrow Wilson Bridge, this mega-hotel-and-convention complex in Prince George's County is run by Gaylord Entertainment. It really is a monstrosity. 

One of the frequent culprits for waking tent-dwellers on the island was the Disney Tour Ship, with a rousing Donald Duck led "chicken dance." It was merciless. Not quite waterboarding, but up there.

It strikes me that these two are perfect for one another.

Friday, May 15, 2009

Welcome Back, Eastern Market!

Eastern Market Set to Reopen June 26 - DCist: Washington DC News, Food, Arts & Events

Technically, the market stayed open just about the whole time, with all of (most of?) the vendors relocating outside. It'll be nice to have a proper structure again!

Hurray! Another place for me to go buy (read: look at) stuff I *really* don't need!

Universal Gear (aka Universal Queer) Robbed

Universal Gear has been in its new location for a minute now, having relocated from 17th Street to 14th Street, visible from my house. I can't shop there... you end up wearing the same outfit as someone else everytime you buy pretty much anything in there. That said, looks like the hoodlums have decided they want to queer up their wardrobe a bit.

The video triggers the bad person in me: I find it amusing.




Thursday, May 14, 2009

Things I Love!



Can you all tell how much I love summer? I can't seem to shut my mouth about it. Here we go again: with summer working its way towards us, I find myself itching to make some delicious cold meals and sandwiches. Healthy tuna salad! Yummy! 

Why? So I can pack them in a bag, and head out into the shining sun for a picnic!



Out and about with Miss Tara one chilly late-fall evening, we stumbled (quite literally!) upon this champagne suitcase/carryall! Oh, how I wanted it!

Feeling as though a warm-weather item was a bit silly to purchase in the creeping cold, I hemmed and hawed over the decision. With space inside for a good sized big bottle of champagne and two perfectly fitted flutes, well, I couldn't resist. Powerless! Plus, let's be real: Tara was there, and she pointed out a) my (dangerously?) unrelenting love of champagne and b) my (again, dangerous?) love of goldenrod yellow. Of course there are two flutes, and I know she knew that one would be designated just for her! 

Bring on the demi-sec!






I'd love to get my grubby paws on this fun little picnic set. I find it's almost kindergarten aesthetic appeals to my sense of whimsy. Picnics should be taken seriously, but one shouldn't be serious at a picnic. Get me?

Lest we shy  to far away from my coffee obsession, here are two more choice items that I would love to have for fire escape/ patio time:

Wednesday, May 13, 2009

Savin' a Few [Star] Bucks

Prices Fall To Match A New Frugality - washingtonpost.com:
"Starbucks dropped the price of a medium iced coffee last week to just under $2."


The Post today talked about the lowering costs of, well lets just say it, frivolous items. We're talking about the introduction of "recessionista" products and product lines from such diverse retailers as Pottery Barn, Rock & Republic, and even Coach, the venerable handbag producer. Diverse in actual product output, yes, but a very clear overlap in consumer base, huh?

This coming from a boy who just spent a ton of money on a haircut. But, ya know, I am attempting frugalityAs I've mentioned before, I gave up only-better-than-Folgers chain coffee a while ago and haven't looked back. I save a good amount over the corporate guys, but its got me thinking: what other items have dropped in price?

As crazy as it seems to some, I try pretty hard not to eat food out of a box-- which saves me money (yay bulk barley) and costs me more (booo spelt pasta prices). Are my pantry staples going to get a recessionista overhaul? It seems only fair. Going to the Farmer's Market is terribly pricey, but cost is only one part of the "value" equation, right?

I know that I've begun to value-shop for deals on my seafood, as the variance in prices between the fishmonger, Safeway, and Whole Foods is dramatic, but I also factor in things like convenience (relative), quality (of the product) and impact (who's benefiting from my dollar). It does managed to save me a lot of money each week-- 15-20 dollars over the course of a few pounds of fish, but is it less expensive this year than last? 

Doubtful.  

Tuesday, May 12, 2009

Someone At The Post Liked Working Today

Traffic Yam: Sweet Potatoes Block Lane on I-295 North - washingtonpost.com

"Call it a traffic yam.

A tractor-trailer loaded with sweet potatoes has lost its load."

Someone really enjoyed going in to work at the Post today. I absolutely LOVE clever headlines! Especially the kind of clever that also elicits a groan.

I'm reminded of a story from my younger days: One morning, at like 5 am, I was coming home from DC. I was still in High School, and probably had no business being out all night, but I was staying the night at Phoenix's.  

I digress. As I was saying, coming from Alexandria proper and making my way towards High School in King George, Virginia (90 miles or so away), I needed to cross the Woodrow Wilson Bridge, an old drawbridge notorious for delaying commuters (they've since built a new one that terrorizes commuters to a much lesser degree).

Anyway, when I tried to cross the Woodrow Wilson Bridge, well, I failed. Bumper to motherfrakin' bumper. Parking lot status. We were there so long, I got to see the sun come up. Or, ya know, would have had I not fallen asleep in the car.

The reason for this sticky situation? Maple Syrup. 

If only these calamities could have coincided. I'd have eaten 
my way out! My teachers didn't buy the reason I was late, but luckily, they didn't care much, either! 

Yay public schools!

Monday, May 11, 2009

Fischerspoon: Stunnin' and Dancin' @ 930 Club


Sunday May 10th, 2009: Fischerspooner chill out, heat up, and glam up the 930 Club.


Lets look at this by the numbers:
  • Five years without a show here in the district, 
  • four years without a new album, 
  • five years since they last performed in the district, and 
  • *gasp* six years since I first discovered them 
For the new "Between Two Worlds" tour at the 930 Club,  Fischerspooner freakin' BROUGHT IT.


Androgynous dancers, super thumping bass, and awesome out-there costumes made for one  blistering performance.  Danielle loved the puffy yellow dresses, I dug the gold lame camoflouge (and the 2% body fat). I think we both would have gone out and about in any one of the suits, but especially the neon hat.

Entertainment, the band's new album, is not Odyssey which was not #1's. They are each self contained and stand on their own merits. Fischerspooner spoke of working on the music and lyrics first and then finally the production itself -- a 180 flip-flop from how they've done it previously. I'm a little surprised by that, seein' as how after having seen the performance, I like the new disc Entertainment a whole lot more. 

Danse en France and the Best Revenge had shown up on earlier EPs around the netters, but as part of the "Between Two Worlds" tour, they were able to visually display the meloncholy and dark tinges that perhaps aurally were outliers.  It has me listening to the disc differently and repeatedly; a great feat for a show.

I don't know if i want to call it my favorite part of the performance, but I did really enjoy the "I'm sick of this song" rendition of Emerge. Sick beats, yes, but they had the dancers spinning in circles flicking off the audience and also saw Casey Spooner half-heartedly miming along to dance moves that clearly once were *hit-hit-hit* but this time around ended up more *eh-eh-eh* (think Britter's last VMA performance). It went a long way towards infusing some humor in a dark but shiny Fischerspooner set.

I loved it. I want to see it again. Stat.

Go listen to some tracks off their new album, Entertainment, here.

Interview: Fischerspooner | Features | Music | Washington D.C. | Decider:
 "After four years of silence, the notorious spectacle-makers have returned with a self-released new album, Entertainment, and a new stage show. Prior to tonight's performance at 9:30 Club, Decider got the scoop from Casey Spooner."
 

Saturday, May 9, 2009

Summer Ready: Today's Lift!

Go grab your notebooks!  

I told you we'd get back to these lifts, and so tada here we are. 

For all of the sets I completed, I added 5lbs. For a the overhead triceps, I added a lot of weight, having a sneaking suspision that I wasn't lifting heavy enough earlier this week. And you know what? I was totes right.

For the sets that I didn't finish last time, I just tried again. This go round, I completed them! Hurray! 

Lift A1:

[5 sets of 5]
# of reps completed
120
[4]
4
120
[5]
[5/8]
90
[5]
100
[5]
Preacher Barbell Curls 
[5/10]
50
[4]
9
50
[5]
Overhead Tricep Extension
(rope)
 
[5/10]
70
[5]
100
[5]
[3/15]
100
[3]
110
[3]
Hyper Extensions 
[5/15]
25
[5]
30
[5]

Friday, May 8, 2009

Quick Reminder About Vinyl!

The Vinyl Sale is tomorrow at the Warehouse!

Be there or be square!

Two Delightful Things


May 17: Blessing of the Dogs, National City Christian Church

The City Christina Church on Thomas Circle (an absolute beaut of a building to boot!) is prayin' for puppies... or some such. Sebastian, as you may not know, believes in the flying spaghetti monster.

I, as you may know, rely on Ganesh, Krishna and Brahma, and Jesus and Moses, and ya know, mostly (truthfully) the great I Am That. 

So'ham and whatnot.

I ran across this link yesterday or the day before and laughed so hard I nearly spilt coffee all over the laptop. True story. A battle rages in the Southern US (or someone's photoshop window) about the merits of blessing dogs. 

Perfect!


TheWashCycle: May 2009 DC BAC Meeting Notes

TheWashCycle: May 2009 DC BAC Meeting Notes

"The Union Station Bike Station should be done by the end of summer. The RFP for the operation contract will be going out soon (it's been delayed a couple of months). The station will not accept members until there is an operator, even if the facility is finished. DDOT hopes that the ready facility won't sit empty for want of an operator.� The facility will have water, for a sink and plants and maybe a water fountain, but no bathrooms or showers.

11th Street NW is under reconstruction between Massachusetts Avenue and O Street and when done will be getting bike lanes. This will be finished in the Fall.

14th Street Bridge - 14th Street Bridge bike lane will not be closed during work on that bridge (same as when the TR Bridge was repaired). Jim Sebastian promised to see if improvements can be made on the DC side such as moving the streetlight pole and widening, smoothing the transition."
Those are just some of the highlights from the Wash Cycle's report. I sold my car a few years ago and have no regrets. The MichaelCycle is my main mode of transport other than those two little skis down there with toes attached. More bike lanes, an open 14th Street Bridge, and a new place to store the MichaelCycle when I take the train out of town are all great! Keep up the good work, DC!

(and if you don't bicycle everywhere, consider getting one-- they're life changing!)

Summer Ready: Lift!

Hey! Sorry for not getting this up yesterday! This was yesterday's lift.

Label it 1B. We'll be returning to this lift!

Flat Dumbbell Bench 
[4 sets of 10]
55 (each arm)
[4]

Dumbbell Front Lateral Raises 
[4/10]
25
[4]

Bicep Barbell Curls 
[4/12]
40
[3]
9

Tricep Pushdowns 
(v-bar attachment)
[4/12]
140
[4]

Close Grip Pulldowns 
[4/15]
110
[2]
14, 11


Incline Sit-Ups
[3/20]
3
Obliques
[3/20]
25
[3]



Wednesday, May 6, 2009

Summer Ready: Today's Lift!

We did lots of sets with not too many reps yesterday. Today, we're going to do less sets with more reps. Be careful today when doing the exercises! Hack Squats are less dangerous on a machine. Always where a lift belt when doing squats and dead-lifts! Also: You can superset the first three exercises (in red) and the last four exercises if the gym isn't too packed. If the gym is crawling with people, you can super set in groups of two (in the order that they appear in the chart below). 

So, break out your lift book, and jot these down! Remember that the numbers in the second column are *my* numbers. I'm not a complete beast in the gym, but I'm not a wet noodle, either. Play with the weights, warming up with lower weights (or even just the bar) and then adding more weights. You should be able to get to the last set set without failure, or at least close to it. 

Label this chart as 1L. We'll be returning to it!

Hack Squat
[4 sets of 15]
270
[4]

Seated Cable Row
[4/15]
130
[4]

Crunches
(on stability ball)
[4/25]

[4]
Stiff Leg Dead Lift
[4/15]
110
[4]

Shoulder Shrugs
(dumbbell)
[4/8]
85 (each)
[4]

Leg Raises
[4/20]
[4]
Decline Push Up
[4/15]
[4]

Just a few quick things: Try not to spend more than an hour in the gym. If you're spending 2 hours there, its just plain too much. Also: try to make sure you get about 25 grams of protein in you within an hour of your lift (ideally, 15 minutes). If you're supplementing with protein, great! Your body can only handle about 50 grams of protein in a sitting, so,  don't over do it. Its far better to eat 5 times at 25-50grams at a go than it is to eat 75 grams twice! Regardless of what you're using for protein, make sure you get a serving of simple carbies to go along with it! It'll help the muscle heal and rebuild much more effectively

I'm getting about 50 grams of protein from my seafood, another 50 from my two protein shakes, and about 12 from my beans/legumes/dairy. Its a little less than I'd typically eat for muscle growth, but for now I'm looking to get leaner muscle, not bulk, so its okay.

Summer Ready: 9.7 Mile Run

To the Barac Company & Back:



Todays run combined neccesity (a trip to my property manager) and fun!

Summer Ready: Hows It Coming Along?

Today I got my body fat analyzed. 

To get this stuff checked out, you need to know your exact height and your exact weight.

I'm 6 ft 2.5 inches, and as of this morning, 193lbs. For all things body-weight related, I prefer a classic, weight-balanced scale. You know, like at the Doctor's office.

Enough beating around the bush: 

Body fat percentage: 12.4%. Woo! 13% and I'm just "fit." Less than 13, and I get labeled an "athlete." Hell, yes!

What else does it mean? It also means that I'm doing a-okay.  I'm going to up my cardio to a minium of 30 minutes a day, 5 days a week, included in with my 6, 7, and 10+ mile runs. So, thats either 2 more days of running 3 or 4 miles or using the elliptical/jumprope.

I think I can lose 2.4% body fat in 16 days.

I *know* can. 

Birthday Burger Club?

Wanted - Best Burger in New York City - NYTimes.com
(via Counter Intelligence)
"Mr. Weiss, 33, operations manager for a software company, is the founder and de facto leader of the Burger of the Month Club, or BOTM (which he and his friends pronounce “bottom”). One Monday a month for the last four years, they have sampled a burger — bacon-cheddar whenever available — at a different New York restaurant."

This makes me want to go out and try something similar in DC. A few summers ago, my dear friend AJ and I tried out the Drunken Noodle at a bunch of different Thai places. We eventually landed on Thai Chef as our favorite.  Always with chicken, always with added tofu. 

I love a good hamburger, but I put them into the category of things that are very-very-very much a "sometimes" food, and right now a not-at-all food. 

I hate foods that are dripping with grease, they make me feel lousy. Give me a good super-lean beef or a yummy bison meatloaf instead!

Perhaps I'll have a hamburger on my Birthday!

Tuesday, May 5, 2009

Summer Ready: Lifting

Swami Sivananda gave us five principals of yoga. We've taken a hard look at our diet, a key principal, but that's not enough. We also need proper exercise. The run routes I've posted are great, and of course we have our asanas. Sure, relying exclusively on one's body weight is fantastic, and yoga is awesome for that, but I don't think body weight is necessarily the quickest way to get into shape (though, I do think it is the best). 

Oh, sure, the fitness industry can be a racket, but here's a little secret: I really enjoy the gym. I have a hard time getting motivated, but once I'm in there, very little leaves me feeling as good as a really quality lift. And by lift, I mean free weights. Don't be intimidated! Building the stabilizer muscles around the major muscle group we're using allows us to take these pretty muscles and put them to work in real life situations (and of course on the mat).

Its important when we lift to focus on good form. You all know that, but sometimes our competitive nature takes over and asks us, nay, DEMANDS us to lift heavier weights. We are non-competitive with our lifting: this means being being non-competitive with others as well as non-competitive with ourselves. While its true that we have to tear down the muscle and rebuild it in its stronger form, there is nothing to gain from the illusion of "success" at the gym. As Patanjali has taught us in his Yoga Sutras, false impressions, or illusions, lead to suffering. You're doing yourself no favors to practice lousy form in the interest of heavier weights. Its an illusion of success.

"Overcome destructive instincts
by cultivating the opposites.
Destructive instincts are harmful thoughts
whether done, caused, or approved,
whether motivated by greed, anger, or delusion,
whether mild, moderate, or intense;
they result in endless suffering and ignorance.
Therefore cultivate the opposites."


So, where does that leave us? Go get another cheap notebook. You can get it from the same place you bought your nutrition chart. 

Today, we're going to be doing mostly heavier sets with low repetition. But not too heavy. You should be able to get through the fourth set without failing. This is all adapted from Lee Hayward's 12 Week Workout Plan, which I highly recommend if you've got 12 weeks. We've got 17 days. We'll be lifting three days on, one day off, three days on, one day off, etc. We'll be doing this lift today (label it nicely so we can come back to it on Saturday):

Lift A1:

[5 sets of 5]
# of reps completed
120
[4]
4

[5/8]
90
[5]

Preacher Barbell Curls 
[5/10]
50
[4]
9

Overhead Tricep Extension
(rope)
 
[5/10]
70
[5]

[3/15]
100
[3]

Hyper Extensions 
[5/15]
25
[5]




The first number in the second column is the weight attempted. The second number is the number of sets done to completion. The third number(s) are the number of reps completed in the uncompleted set(s). You'll note the third column: we'll be returning to this routine. Above are my numbers. Your numbers may very. The links will take you to shapefit, 

Monday, May 4, 2009

Summer Ready: Pecan Crusted Hake

Hake is a delicious white fish that tastes a bit like cod-- in fact, it can be used in just about any cod recipe. I this it a tiny hint of sweet that pairs super duper well with the pecans. 

I've included the weights so that you can factor in the carbies for your Summer Ready nutrition log. If cooking for one, go ahead and just cut it in half and save some for the next day or dinner. This will serve 2, but the recipe is easily doubled or even trippled for guests. If making it for one, feel free to cut everything in half.

  • 220g (1/2 lb) Hake Fillets
  • 15g  (~1/4 c) panko breadcrumbs
  • 20g (~1/4 c) finely chopped pecans
  • 1/2 teaspoon garlic powder
  • 1 teaspoon sea salt
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • pepper to taste
  • 1 egg yolk
  • nonfat cooking spray

  1. Remove yolk from egg and place egg white on saucer
  2. Rub pinch salt and pinch of pepper on fish
  3. Combine dry ingredients on second saucer. Mix.
  4. Dip fillet in egg, then in breadcrumb mixture. Repeat, repeat, repeat until fully coated.
  5. Spray large nonstick skillet with cooking spray, heating pan over medium heat.
  6. Cook fish on each side for about 3 minutes, or until crispy but not burnt.

Serves 2
Total time: 15 minutes

adapted from the Food Channel's pecan crusted tilapia.

Summer Ready: Nutrition Kickoff!


Fatty Fatty, two by four, couldn't fit through the bathroom door! No more!

With the weather flirting with gorgeous, and even the rain being less chilly, I'm starting to feel the last minute crunch to be ready for summer. Aren't you?

Some call Memorial Day the unofficial start of summer, but I've got a far less arbitrary day: My birthday! Which, ahem, is on memorial day weekend this year...

For what its worth, last year I went out and decided I wanted a new career path for my birthday. And you know what? I got it!

That, at the time, seemed daunting and improbably difficult. A move to the ashram, the constant hustle required to get all those teaching gigs... but, time and effort bore fruit. Success, as they say, breeds success. This year I'm interested in something else: my dream body. 

I rededicated myself to lifting at the start of the new year, and also cut out the majority of the hooch. Now its crunch time. If I'm going to slut it all over town with my guns and abs out, I've got to really kick it up a notch. 

Here's how its all going to go down, and here's how you can play along:

If you want to play along, make sure you have a kitchen scale. Old school or digital, it doesn't matter. Just get one. We're going to ignore nutrition info (mostly) and just stick with physical weights. It makes keeping tabs on what you're eating a ton easier, and is a heckuva lot more reliable than cups and tablespoons (can you eyeball a cup of carrots?).

This is what I'll be eating. I'm 195lbs and 6'3, so remember you may need to modify this a bit. I've got a resting metabolic rate of about 2500, so I have to eat enough not to hit starvation mode, but also not so much that I'm plateauing. This can be easily modified, but I'd only take it smaller, not bigger.

For nutrition, daily:
  • 500 grams veggies
  • 310 grams fruit
  • 310 grams carbies (potato, bread, rice)
  • 200 grams meat (fish and shrimp only)
  • 2 eggs (no yolk!)

In order to keep tabs, go get a cheap little notebook and divide the page into 6 columns.  

Veggies
FruitCarbiesMeatShakeEggs
100457510011
220241567511

Keep it handy in the kitchen, and start filling it in! Focus on all the stuff you can eat!  Just remember that this is all pre-cooked. 
  • I'm keeping dairy to a minimum, occasionally having fage 0% yogurt or skyr to up my protein and to dress up a salad or fruit.  Pretty much one serving of dairy a day.
  • Vinegars, oils, sugar, and condiments are used with discretion (keeping sugar to an absolute minimum), but not eschewed entirely.
  • If you are going to lift, feel free to work a protein shake (or two!) into the diet. This will allow for an extra banana or apple a day not to be included in the main daily totals.

My daily caloric intake should be right around 1600-1800. Opt for whole grains over potatoes or rice (opt for brown). Opt for mashed cauliflower or pimped out brussel sprouts instead of a potato. Eating in this manner will help keep your blood sugar from spiking, crucially getting rid of the mid-day sleepies and famines.

Speaking of famines, try to eat smaller meals more frequently. 150 grams of leafy greens with some homemade dressing goes a long way. Wait a bit. Eat half an apple, wait a bit. If the hunger doesn't subside, then eat the other half. 

Keep good food on you at all times! Weigh it before you leave the house, and write it down. Expect to finish all your yummy food, after all, its been accounted for!

Limit your bananas. They spike blood sugar a bit. 

If you're stuck going out to eat, opt for Asian. Nigri sushi is an excellent way to kind of eye-ball your nutrition. Maki sushi isn't bad either, but be mindful that the rice is hard to gauge. Seafood skewers and salads at a Mediterranean joint can be very helpful, too!

If you find that you're getting hungry, and I sure did at first, make some peppermint tea. What a godsend! It aids in digestion (hurray!) and has that extra menthol-y kick which helps to make it seem quite rich. Add in some agave, stevia or splenda to make it nice and sweet.

Lastly, keep tabs on *everything*. Don't be afraid of a little olive oil or toasted sesame seed oil, either. A serving or two of nuts a day is fine as well. There are almost no fat grams coming in as is, so there is a little wiggle room for these guys. 

Don't lie! Enjoy!

Bargains Go Bye-Bye

Filene’s Basement files Chapter 11 - Washington Business Journal:

"Filene’s, which employs 1,900 workers, recorded an operating loss of $53.1 million on $422.1 million in sales for the year ended Jan. 31, according to a bankruptcy filing."
I sure hope the Connecticut Ave location stays open. Whenever I forget socks or rip through a pair of pants while working in the comedy coal mine, I always skedaddle over to Filene's. I wish her and her basement the best.

Comics and Culture

Programs / The Corcoran Gallery of Art: Art Spiegelman

Heard this on NPR this morning: Art Spiegelmen, the artists who managed to help legitimize comics as an artform is bringing a "chronological tour of the evolution of comics" to the Corcoran.

Tonight: Monday, May 4th.
500 17th Street NW
7pm

$20/members
$25/ everyone else!




Saturday, May 2, 2009

Follow Up: Brazil Convicted in Tattoo Fisticuffs

Ex-D.C. Council Member Harold Brazil Convicted of Assaulting Tattoo Shop Manager - washingtonpost.com

"During the altercation, Brazil urinated on himself, which prosecutors said was a sign of his drunkenness."

Obviously.

Friday, May 1, 2009

A Perfect Cup: ME Swing's



"It must be pure as an angel,
Strong as love,
Black as the devil,
and strong as Hell"

Want to make the very best cup of coffee possible? You've got to start with a solid base. Luckily, the district is flush with great local roasteries. Say good bye to the chain swill and move on to something immeasurably better (and ultimately cheaper!)

It wakes me up, kicks my ass, makes me nicer, and it even helps me run: I freakin' love coffee! Last spring, when packing up the last of my essentials before the flight to the Ashram, I remember knowing full well that part of the experience was giving up caffeine. I also remember the fear. My beloved coffee! I was less worried about controlling my libido for a month than I was about my morning coffee.

After my stay at the ashram, I had completely kicked the coffee habit. I remained caffeine free for nearly 6 months upon my return, but here's the thing: I love coffee more than white woman love Oprah.  I'm talkin' shakin' and cryin' kinda lovin'.  It was only a matter of time before I returned to the dark, oily goodnesss.


Here we are, a year later, and I've just finished brewing my cup of High Mountain Blend from M.E. Swing's in Farragut. Located between 17th and 18th on G Street NW, Swing's has been roasting beans since 1916. Nary a burnt bean from Starbucks or Caribou can compare to a cup thats been hand crafted from beans purchased fresh, ground and then french pressed at home. The pagentry of the action, the ritual of it all! There is such pleasure and joy to be had in the art of crafting your own daily cup.

This is especially true when the beans have been roasted fresh locally. Beans start losing their quality after about the third day of roasting, explaining why (hopefully the whole bean) needs to be stored in a cool, dry, air tight space, ensuring that none of that familiar redolence is lost. Beans are stale in two weeks-- how long has that foldgers or even caribou bag been sitting there?

Because of the short shelf life, its a good idea to know how much coffee you drink (you don't want to over-purchase). Swing's sells bags by the pound and by the half pound (7 grams of bean to 6 ounces of water makes a good, full coffee). I tend to drink about a half a pound a week, sometimes closer to a whole pound. I also drink my coffee strong. Never ever over water your beans durring the steeping process-- instead, add water after so as not to take away from the extraction process.


Swing's doesn't roast its bean in the district any longer, instead taking care of that in Alexandria and bringing the beans here. Daily? Not quite, but they do get carried over to the store every two or three days. Lest you worry about that two week window at Swings, their coffee is rotated regularly so as not to sit on the shelf. The High Mountain Blend (a blend of light and medium-light beans) is going to be guranteeably fresh as is the Mesco Blend, seeing as how both are brewed in the cafe and happen to be the most popular. They run out fast, ensuring that there are always freshly roasted beans on hand. The aforementioned Mesco blend is kind of neat: it was patented in 1918 (M E Swing Company) and has been a staple in DC ever since. 

Coffee arabica is believed to be the earliest cultivated coffee bean, and has been produced in Ethiopia and Yemen for over a thousand years. The Mesco blend is made with a variety of these arabica beans. Similar beans have also been grown in Sumatra since the 18th century, and if you want a nice full bodied coffee, a straight up Sumatran bean is a great way to go. Really, any Indonesian coffee (Sumatra or not) will help you get that full bodied flavor without a burnt finished. 


In regards to the interior of the place, first glances are decieving. Initially appearing a bit small, once it starts filling up one notices that it isn't small so much as it is narrow. The line runs the length of the counter during particularly busy days, keeping space free for elbow room. There are barstools that face out to the road if you need a place to camp and work. Truthfully, I didn't spend as much time just hanging out as I'm sure others do simply because I'm always so excited to go home and try out my new beans. 

The beans are key here, and the blends are excellent. I particularly like the light but full flavor of the High Mountain, but am often in the mood for a more "punch you in the face" sensation with my coffee. What ME Swing does very well is roast: which is good, because thats why I went!  


ME Swing's
1702 G Street N.W.
(between N 17th St & N 18th St)
Washington, DC 20006
(202) 628-7601