Mid City Mike

Stream of Conciousness

2010-01-08T11:31:00.004-05:00

I've been under the weather with some yucky stomach parasite since the second day of the New Year. Yesterday found me both (mostly) well and hungry. Not for a meal (although, Lord knows its nice to have eaten something solid), but for a run. I love running but for some reason hadn't had the deep yearning for the sensation of foot to pavement in quite some time. Not since, I dare say, my trip to Mexico at the end of March (where I contracted, I suspect, the aforementioned parasite).

I tried to hone my thoughts from the run into something readable when I got home. Here are the results:

Running for me is as sensual as a ripe peach, with the innate ability to transport and transfix. It brings me into a meditative state, one where I can practice single pointed focus, a task that is genuinely difficult for me to find otherwise. It's seems paradoxical to me that the ritual of physical activity combined with thought (a multitasking, no?) brings me the closest that I've known to a state of real meditation.

There is something special about running in the winter. The cold of a winter run touches deep in my lungs, with every breath bringing a little reminder that joy doesn't always come from that which is easy.

To practice yoga as I understand it, the dedication I bring to my is as important as the work I bring to my asana practice. I must work to towards bettering my sauca, or cleanliness. There are great advances to be made in the ways of personal development within each limb of yoga, but eventually I have to do what is hard, and that includes maintaining a tidy home. Ugh. I try very hard not to take the easiest path on the mat, and I shouldn't cheat myself put of an opportunity to further my personal practice off that mat, either. This means doing dishes and scrubbing the floors with as much vigor and respect as I bring to my mat-based work. This is the work of tapas, or austerity, yet another niyama. Ultimately, this will allow me to further my appreciation of tapas, or austerity.

This city is so beautiful. When my heart starts to swell near past it's seams in the glory of it's sheer capacity to awe, I find myself near tears. My eyes somehow informs my heart of just how blessed I am. And how lucky I am to have people with whom I can share all of this fucking beauty. Love, too, is a path of yoga.

Cop Attacks (Mouthy) Cartwheeler

2009-10-06T12:37:00.005-04:00

As a (presently) 26 year old yoga teacher, I spend a lot of time working on finding awareness in my own skin. That awareness makes me comfortable with tapping into the exploration of my body in a variety of ways. Down isn't always up, and sometimes doing a headstand between two chairs is exactly what I want to do. Frankly, 9 year old's and I have a lot in common:

Primary Colors
Comfort with saying "No!"
Love of Super Heroes & Forts
Cartwheels

If I were brazenly ticketed and beaten everytime I stood on my hands in public, we'd have to have a Free Michael Fundraiser every three months. Wait? What?

Beaten? Yes.

Okay, for the tl;dr (too long; didn't read) crowd, I've bolded the important points. He's a hottie, he's gay, and he's an actor:

Jessie On The Brink-- "Police Brutality- New York's Finest"

http://jesseonthebrink.blogspot.com/2009/10/police-brutality-new-yorks-finest.html

"We cut through the giant main room of Grand Central, and it was really empty so I did a cartwheel. The police called me over, and gave me a ticket for "disorderly conduct". A cartwheel! Are you gonna give every 9 year-old who does a cartwheel a ticket?

It was so unbelievable, and I let them know it. But when they were done issuing me the citation, I start walkinig toward my friend Stace who was waiting nearby. Facing him, not the cops, I utter an expletive about the cops, and next thing I know I'm being tackled by several policemen from behind.

...

And here's the thing about having your arms behind your back and your head being smashed repeatedly into the floor of Grand Central Station by the very people who are supposed to protect you: the only thing you can try to do is move your neck from side to side -- so that the blunt force will cause more trauma to your head, than to your face. I blacked out."

Tip Your Waitstaff

2009-09-15T07:02:00.004-04:00

Eggs, Hashbrowns, and Firearms:

"I said what is your fuss about. I said we haven't paid for our food. She (Ward) said well you all got to leave. How you want us to leave and we ain't paid for the food yet," says Samuel.
That's when it got ugly. Samuel says she threw a waffle at the waitress. "I did actually throw some food but it didn't hit her," says Samuel. "That's when she (Ward) jumped across the counter and we got into it," says Samuel.
Clarendon County Sheriff Randy Garrett says the altercation continued outside where he says Ward got a gun from her car and a gun magazine from her trunk.
Investigators say Ward's gun discharged during the altercation. They say a bullet fragment struck Samuel in the arm.

I've been working in the service industry since I was 16 years old. Whether it was (this is chronological) working behind a wench at the Renn Faire, singin' happy birthday over red and white striped suspenders (flair), or slinging boozey treats in a yuk-yuk dungeon, I've seen all manner of jerk.

I've never shot someone. Remarkably.

Avoiding Apathy: An Intro

2009-09-06T19:43:00.010-04:00

"Apathy is a sort of living oblivion" -- Horace Greeley

Between the school, soccer (whence the moms get their kitchy nick), and piano lessons, it appears kids are being worked too hard. I may be a little older than the grade schoolers this article speaks towards, but I too have begun to feel a sense of fatigue. My weekly schedule is busy: running 40 miles, lifting and practicing yoga at a minimum of three times each, and volunteering for five hours; all of this on top of the things that are supposedly "essential."

Depression becomes a concern when speaking about being "run down" all the time. Fatigue and depression, as it turns out, are clinically linked-- they're each part of a vicious cycle. Those who are depressed are four times as likely to experience bouts of fatigue, and those with fatigue are three times as likely to find themselves depressed.

Who'da thunk it? Over scheduling really is dangerous! In my personal life, I must confess, my own fatigue has begun to make me apathetic (and sort of a lousy friend).

I've been too exhausted to make it to birthday parties, dinners, and just about anything social. I've simply not had the energy, and on top of that, my energy level has been steadily going down, not up. And if Danielle is to be believed, Mercury is going to be in retrograde soon, adding to my trials. I noticed that I was beginning to not care about anything: not my nutrition, my running, nor many of the other things about which I supposedly care most.

What is interesting (especially to me, someone who has suffered from depression) is that the doctors are now citing fatigue and depression as independent risk factors for each other. I'm not experiencing depression, but I am most certainly exhausted.

I know I need to do something about it, lest my fatigue become depression; depression being, to me, a fate much worse than simply not caring about all the common crap I normally give a care. Then I'm not even apathetic anymore, I'm just kinda pathetic-- and not even in a pejorative sense.

I will not allow my fatigue to become depression!

I don't really believe that kids here in the States are really that over-worked (go talk to a kid in Surinam), but one of the suggestions that Kathy Lee and Hoda's guest shared rang incredibly true: eliminate 10% of your child's schedule-- today!

I did, and so far so good.

There, of course, is a cavaet: "Physical activity is known to have a protective effect on depression," writes researcher Pertos Skapinakis, MD. "It has also been suggested that physical deconditioning might be an important factor in the development of unexplained fatigue."

Such tricky buisness, fixing these feelings of apathy! You take away activity for fatigue, and you add activity for depression... unless you're slowly getting out of shape, which could lead to further fatigue! Ugh! How to tell?! If you're experiencing apathy or fatigue, be aware that there is no band-aid or single solution for everybody. Everybody's body is different, so choose your 10% carefully.

Or not at all.

I'm trying to be cautious in my personal solutions. If you, too, are experiencing some of these feeling of detachment, it is important to be sure you're apathy isn't coming from a different place: go volunteer, or visit an orphanage, and check back. See if flexing some empathy can "snap you of it," as it were.

And if not, come back here and compare notes. I'm sure I'll be going on about this stuff for a while

Michael Corps Marathon: Gettin' Ready

2009-09-02T10:08:00.004-04:00

I have a dirty confession (that you may have heard before). I slept through the Marine Corps Marathon last year.

Oh sure, if I were to catalogue things in my head neatly, I have unquestionably been more embarrassed than I was on race day morning, but I don't know that I've ever been more ashamed. I'd never been so, I don't know, disappointed in myself than I was in those frantic, awful hours. My parent's came up from the country to cheer me on, for crying out loud. I'd trained all those months! How would I face up to such a failure?!

I decided to take the unfortunate peck of lemons foisted on me by my own bollix and challenge myself: I was going to run a marathon that day!

And so I did.

Whenever a coworker or colleague that didn't know of my forty-winks foul up asked for my finish time, I gave them the time my GPS tracker gave me: 4:05. Not my best overall marathon time, not my worst. I didn't bother to correct them when they called it the Marine Corps Marathon.

Amongst friends, we called it the Michael Corps Marathon.

The best part? Those wonderful friends of mine rallied at the "finish line" (read: my fire escape) with boozy treats, streamers, and convivial hoops and hollars. I guess in some ways, it was a better success (to me) than a sub four hour time would have been.

After all, it was the first time I've ever come in first!

We're more than six weeks away from the second Michael Corps Marathon, and I'm up to nineteen mile long runs. Here was this week's.

First Day Back

2009-09-01T15:33:00.006-04:00

Somewhere, cast adrift in the ever changing tides of time, there is a yogi enjoying a cup of tea. Har har. Really, its just me, being a little bummy-bummed.

It's sunny and a little warm, but not a lot of either. Certainly not the proud, oppressive heat that early August brings. The bulbous garlic clove of clouds lull in and the half-hearted sun lazes out; sort of how I feel today. The weather isn't bitterly cold, no, but it's quite bittersweet for this yogi. I'm sitting indoors today at the coffee house.

I'm quite fond of Summer (as those who follow this site can attest). Not unlike the sun and cloud's gentle dance, I'm reminded to be glad that the slide towards the inevitable equinox means more time to spend with all of you. Less time spent outside at the pool inherently means (for me, at least) more time clicking and clacking away here.

I'm so glad to be back! I learned a lot this summer... I'm sure you'll hear all about it!

Lifting: Week 1, Day 1

2009-06-30T13:09:00.002-04:00

"I wanna be startin' somethin'"-- Michael Jackson

Everything old is new again in regards to lifting. There I was in the summer heat contemplating finding a new lift plan, when it dawned on me: why not try to best your previous programs numbers?

At the start of the new year, I did Lee Hayward's 12 Week Program and saw some terrific results. Coupled with the diet plan that I've posted previously, I felt unstoppable. I can't recommend Lee's site enough. Check it out.

So, yeah, after completing the 12 week plan, I sort of went out on my own with targeted lifts for my arms, chests, and legs. That worked to break the cycle a bit, but now that I've decided to give Lee's 12 week program another go, I can see where some minor modifications might allow for more specific results here and there.

For example, in today's lift, I'm using lighter weights for my squats than I've used in the past, but I'm also taking the squat much lower and much deeper. I want to really focus on getting the strength into my hips to help further my yoga practice. Don't let my vanity fool you, I want functional muscles, not just pretty ones.

Make a lift book if you don't have one yet, and jot this down on a page:

Week 1, Day 1

Full Squats
- 5 sets of 5 reps (train heavy, but don't train to failure. my weight may not [and probably will not] be your weight.)
Week 1: 200lbs: 5 sets of 5 reps
Week 2:
Week 3:

Dead Lifts
- 5 sets of 5 reps (train heavy, but don't train to failure)
Week 1: 180: 5/5
Week 2:
Week 3:

Standing calf raise:
- 5 sets of 10 reps
Week 1: 320: 5/5
Week 2:
Week 3:

Leg raises:
- 5 sets of 10 reps
Week 1: na: 5/5
Week 2:
Week 3:

Incline sit ups:
- 3 sets of 10-20 reps
Week 1: na: 3/20
Week 2:
Week 3:

I'm Baaaaaaaack!

2009-06-30T12:17:00.003-04:00

Vacation kicks ass, but its nice to be home.

Lets see if I can bulletpoint the whole trip for you:

Tennessee & Bonnaroo:

Awesome. The Smokey Mountains are as beautiful as Dolly makes 'em out to be. When the dawnbreak cracked through the fog, and as the treeline seemed smaller, my breath was yanked from my chest in disbelief at the beauty. I saw the "smoke" for which this amazing piece of earth was named. Amazeballs.

Little Rock: Lame-o. I got to see some junior-senator-somethingerother campaign speech down on the waterfront. Unlike getting to see the Tennessee mountain's namesake at full majesty, if this is what the good people of Little Rock think grandstanding is supposed to look like, well, they're certainly mistaken. More like sham-standing. Har Har.

Shawnee: Awful. Went to a diner and wasn't approached until heterosexual best friend Chris joined me. "Tolerance" in action. They "tolerated" me sitting there, without service. Hate reaches far. Also: their Super 8 made me want to die inside. I'd have rather stayed in a tent (I tried!)

Oklahoma City: Gettin' better. Sometimes I love the ridiculousness of these United States. Shawnee may have left me feeling terrible, Oklahoma perked me right back up. Why? They had a Pepsi billboard that read "Howdy." A few bus stops down 14th Street in DC we have one that reads "Yo!" As y'all know, I sure do love me a colloquialism! OK City was definitely A-Okay.

Amarillo: Cute little town, with some great food. I may have finished a delicious Dos Equis Michelada and a savory-spicy Shrimp Enchilada. And by "may", I mean I did. And, fine, it wasn't one michelada and enchilada, it was two. Yum!

Albuquerque: Neat as all get out. We saw a snippet of a ghost tour, had some delicious locally roasted coffee, and hunted for an armadillo.

Vegas: Heart! Heart Heart! Chris and I successfully snuck into the Flamingo's pool and had a margarita in the sun.

Finally, LA and Santa Monica: Great! I did tons of yoga with Bryan Kest and his teachers, as well as with Vinnie Marino at Yoga Works. A class every day, as well as a few runs to Marina Del Rey via Venice Beach, as well as a couple down to the Santa Monica pier. I only went out on the pier once, towards the end of my trip, but at least I saw it a few times. I was far more interested in the other side of the town, clearly. It was a little tourist-trappy for my liking down on the pier, but they had a New York Trapeze School and deligthful margartias, so it most def gets a passing score.

The air quality and the fact that you have to drive everywhere? Not so much. Give me DC any day. But, thats all Santa Monica stuff. I also did two evening in West Hollywood (aptly nicknamed WeHo), enjoying the city in the company of an old friend and making some new ones, as well.

One of those new friends managed to get us into a taping of the Price is Right, and I managed to make it onto the stage (but only maybe onto the show). In what was, without question the most surreal portion of my trip, I taught Drew a few Down Dogs. This is no easy title to earn, considering I had run ins with teletubbies at one point (seriously).

And now I'm home. And feeling feeling a little rusty. The jetlagged whooped my tail somethin' fierce.

Unlike Regis & Kelly, getting up bright and early is freakin' hard for me. I've been trying to learn to wake up at 7 or 8 am for the past three months or so, and vay-kay thew that right out the darn window. I'd gotten pretty good at it there for a minute, but throw in some cocktails and a three hour time difference, and I had (until today) only managed to get up by 10. I woke up at 10 yesterday, and was in bed by 11. Did I mention I only taught on class and napped for most of the afternoon?

Today I think I've gotten it mostly beat. I was up at 5:30 am for a nice six miler, and taught my class over at the SEC at 7:30 sharp. I missed my students! I also managed to get a lift in. What does all this mean? Back to the routine and maintenance that is required for Mid City Mike the person, Mid City Mike the blog, and his company, Mid City Yoga. Lets get sexy and successful together, shall we?

Santa Monica Michael

2009-06-22T13:15:00.005-04:00

Wondering where Mid City Mike has been? Wonder no more!

I'll be home from my cross country road trip on Friday, June 26th. Real updates return the following Monday!

Practice Fail

2009-06-09T10:47:00.003-04:00

Yoga isn't always graceful. And you can't be afraid to look like a big dummy sometimes.

I'm a firm believer in the importance of levity. Approaching your practice with gravitas is one thing, being stern and miserable while practicing is quite another. You don't have to be serious to be serious.

The old employee shirts (of which I own many) at the DC Improv were emblazoned with a great Oscar Wilde quote: "Life's too important to be taken seriously."

Succinct!

There are so many things wrong with the video that follows. I was obsessing over angles, and (vanity!) how lined up I was-- reaching out and drawing in muscularly, but managing to do neither mentally. I wasn't, as some other yogis say, "being present."

I'm glad I think to record my practices here and there: it brings levity to my practice and gives my ego a good what-for.

Dixie Carter Does Yoga

2009-06-06T13:29:00.002-04:00

On Amazon, Dixie Carter's Unworkout Yoga VHS has a five star rating. People RAVE in the comment section about it.

How on earth did I not know this thing existed? My love of Julia Sugarbaker is undying. Thank you, Dlisted. And by the by, I'll be darned if thats not a darn good Lion. She totally has her yoga chops. I could not love this woman more.

Free Donut Day!

2009-06-05T02:51:00.009-04:00

Ooooh! Fatty Pride! June 5th is National Donut Day (what, its not on your calender?). Do you know what that means? Free freakin' donuts! Go here and find your closest Dunkin' Donuts** and then go get yourself a nice glazed treat.

Just remember, donuts are a sometimes food. And, oh yes, please remember that Krispy Kremes may eventually make your innards look like Lorton's sewer system. They, incidentally, have a free donut day on June 5th as well, what with it being national donut day and all.

I'm also tickled that I get to use this picture again.

**For those of us in Mid City, the closest DD:
1511 17th Street NW

Big Brother Gets It Right

2009-06-05T02:38:00.001-04:00

There's a new crime camera at Kalorama Rd. and Champlain Street NW, according to DCist.

My best friend used to live in like the third house up from that sketchy tunnel. Talk about close proximity! Anyway, it never really felt all that unsafe. There were always people walking around, so long as you didn't go *in* the tunnel it was well lit... it just didn't strike me as a real "trouble spot" until we were almost bike-jacked.

One drunk guy tried to knab my bicycle as I was walking it home. He was with a group of guys that clearly wanted no part of his machismo malarkey. I acted like an idiot and fought back, involving the group of guys who very well could have shot us, which is not an unheard of occurance at that corner. Anyway, it cost me only a busted lip, remarkably managing to keep my bike. It was one of those "you shoulda seen the other guy" moments that makes me a little proud and a little surprised at seeing my own barbarism rear its head.

I don't know that I much like the idea of crime cameras, but I'd rather no one else have to deal with something so gratuitiously avoidable. Frankly, I think a camera would go along way to making the not unheard of unheard. So, I dare say: Good job, Big Brother!

Ugh. I feel dirty just typing it!

I'm Too Old For This Crap (Real World MTV Edition)

2009-06-04T16:19:00.004-04:00

Notice the movement over at 20th and S Street NW? See the camera crew loading stuff into a building?

Uh huh.

*does best Poltergeist voice*

They're Here!

Thomas Circle Hotel Gets Hot New Spot

2009-06-04T16:03:00.001-04:00

Donovan House gets new restaurant - Washington Business Journal::

"Popular dishes from the Hong Kong native’s New York City spot and other restaurant Lee in Toronto will be served, and sushi plates will land on the rooftop lounge starting this summer.

New York-based Thompson Hotels manages the 193-room hotel at 1155 14th St. NW, which boasts an ultra-contemporary design that includes imported Italian leather seating and a roof-top pool."

I teach at a facility directly behind the Donovan Hotel, a little spot called Thomas Circle Sports Club. A rooftop lounge with a pool serving quality sushi just next door? Please, please sign me up.

Zantan @ the Donovan Hotel

1114 14th Street NW

Mid City Caffe (no relation) Gets Opening Date

2009-06-04T10:23:00.003-04:00

Borderstan Getting New Cafe/Coffee House on 14th Street � Borderstan

(also Via PoP):

Oh my! So, the Mid City Caffe that I told y'all about earlier has an official opening date. The owner and designer, Fernando Acha and Mick Mier, respectively, say that we have counter culture coffee to look forward to beginning June 14th.

So sad I'll miss the grand opening-- just in time for me to be at Bonnaroo, they decide to open. So happy I'll have an alternative to Starbucks and Caribou upon my return, especially when I want some quality espresso.

They're purporting (via press release) to have outdoor seating... does this mean street level or rooftop? I secretly hope roof top. We can send SOS style light messages from my fire escape over! I sure hope they open the weekend of the 14th... they don't want to miss all the Pride festivities. Pink dollars = good dollars.

Anyway.

Mid City Caffe (above Miss Pixies)

1626 14th Street NW

(also: I don't like the way they're spelling caffe)

Michael and the Mechanical Bull

2009-06-02T14:49:00.002-04:00

For my birthday this year, we had a cowboy themed boat party that led us from the Georgetown Marina to the Alexandria Marina for a cook out. Good company, beer, and box wine got us primed for our next stop: The new National Harbour.

A monstrous new convention facility located just across the Woodrow Wilson Bridge in Maryland, the behemoth features one thing that we wanted: a Cadillac Ranch.

Why would yours truly and his cowpoke compatriots end up in Maryland and especially at a TGIFridays meets Roadhouse type establishment?

The mechanical bull.

Krispy Kreme Clogs Toilets

2009-05-29T11:25:00.002-04:00

Fairfax sues Krispy Kreme over ruined sewer system | Washington Examiner

(via City Desk)

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.

Gettin' High

2009-05-28T09:59:00.001-04:00

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...)

9th and H Street, NW. Classes in June through July!

One More Reason to Dislike the Commonwealth

2009-05-28T09:38:00.000-04:00

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

2009-05-28T09:22:00.002-04:00

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?

Strong Personality, Being Who You Are

2009-05-21T07:57:00.004-04:00

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"

My Brothers

2009-05-19T15:57:00.003-04:00

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

(via towleroad)

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

2009-05-19T07:04:00.002-04:00

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.

Welcome Back, Eastern Market!

2009-05-15T16:47:00.001-04:00

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

2009-05-15T11:07:00.004-04:00

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.

via PoP

Things I Love!

2009-05-14T09:49:00.002-04:00

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!

Picnic Set by French Bull

(via Apartment Therapy)

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:

This heart mug is charming for the romantic.

And this gun mug is great for the cynic

Savin' a Few [Star] Bucks

2009-05-13T08:35:00.002-04:00

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 frugality. As 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.

She makes it look easy.

Someone At The Post Liked Working Today

2009-05-12T10:58:00.001-04:00

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!

Fischerspoon: Stunnin' and Dancin' @ 930 Club

2009-05-11T10:38:00.005-04:00

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."

Summer Ready: Today's Lift!

2009-05-09T13:58:00.004-04:00

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:

Decline Barbell Bench: [5 sets of 5] # of reps completed	120 [4] 4	120 [5]
Seated Barbell Shoulder Press [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]
Cable Upright Row [3/15]	100 [3]	110 [3]
Hyper Extensions [5/15]	25 [5]	30 [5]

Quick Reminder About Vinyl!

2009-05-08T15:23:00.002-04:00

The Vinyl Sale is tomorrow at the Warehouse!

Be there or be square!

Two Delightful Things

2009-05-08T14:56:00.002-04:00

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

(via Borderstan)

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

2009-05-08T14:46:00.000-04:00

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!

2009-05-08T09:46:00.000-04:00

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]

Summer Ready: Today's Lift!

2009-05-06T17:13:00.002-04:00

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

2009-05-06T15:02:00.004-04:00

To the Barac Company & Back:

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

Summer Ready: Hows It Coming Along?

2009-05-06T14:38:00.003-04:00

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?

2009-05-06T10:24:00.000-04:00

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!

Summer Ready: Lifting

2009-05-05T16:14:00.004-04:00

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:

Decline Barbell Bench: [5 sets of 5] # of reps completed	120 [4] 4
Seated Barbell Shoulder Press [5/8]	90 [5]
Preacher Barbell Curls [5/10]	50 [4] 9
Overhead Tricep Extension (rope) [5/10]	70 [5]
Cable Upright Row [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,

Summer Ready: Pecan Crusted Hake

2009-05-04T15:20:00.003-04:00

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

Remove yolk from egg and place egg white on saucer
Rub pinch salt and pinch of pepper on fish
Combine dry ingredients on second saucer. Mix.
Dip fillet in egg, then in breadcrumb mixture. Repeat, repeat, repeat until fully coated.
Spray large nonstick skillet with cooking spray, heating pan over medium heat.
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!

2009-05-04T14:07:00.005-04:00

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	Fruit	Carbies	Meat	Shake	Eggs
100	45	75	100	1	1
220	24	156	75	1	1

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

2009-05-04T11:24:00.000-04:00

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

2009-05-04T09:56:00.002-04:00

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!

Follow Up: Brazil Convicted in Tattoo Fisticuffs

2009-05-02T14:33:00.001-04:00

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.

A Perfect Cup: ME Swing's

2009-05-01T09:40:00.016-04:00

"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

www.swingscoffee.com

Not Another Crock Pot

2009-04-30T08:41:00.001-04:00

Report: Fewer gifts for mom on her special day - Washington Business Journal::

"According to the report, by market research company IBISWorld, Mother’s Day purchases will fall by 14.7 percent overall."

With all of my focus on the kitchen in the last six months, I think this year I'm going to try and make mom a present in there. Lest you get visions of macaroni necklaces, I'm thinking more like a yummy quick bread.

I *know* she love banana bread. I even suspect she'd like it more than a non-noodle necklace!

Call The No Mo Shake A Ho Legal Defense Fund

2009-04-30T08:30:00.001-04:00

Beyond Bread: DC Judiciary Committee votes to protect civil legal services:

"Yesterday, the DC Council Judiciary Committee voted unanimously to maintain funding for civil legal services for low income DC residents."

Should your boyfriend go Full Chris Brown on you, luckily you'll still have some legal options even if you're not making RiRi's cheddar. Apparently only 2% of the domestic violence victims in this town receive legal council. That's both appalling and illuminating.

Perhaps one of the things we can do with this earmarked money is raise awareness of how to actually *tap into* it.

That Crown Looks Itchy

2009-04-30T08:21:00.002-04:00

Jesus H. Christ On A License Plate | The Awl (via Towleroad)

Good ol' Florida never fails to give us something to snicker about. Coming to an interstate near you: Jesus Vanity Plates. I bet Fred Phelps is going to register his car in Florida just son he can get one that sad GDHTSFGS.

Also: Jesus's pecs are serratus are so defined. What up sexy Jesus?

Closer than Iowa, Better Than Connecticut

2009-04-29T19:34:00.002-04:00

New Hampshire State Senate Passes Marriage-Equality Bill -- Daily Intel -- New York News Blog -- New York Magazine:

"In a surprise move, the New Hampshire State Senate passed a bill to legalize marriage between same-sex couples today."

It's not yogic to hate, so lets just say I'm not a "huge fan" of Connecticut (though connecticutions aren't bad). Amy would have a fit if I didn't get married in Iowa, I suspect, though.

That said, it wouldn't be begrudging to tie a little marital knot in New Hampshire.

And I'm the Pope-- Gimmie My Hat!

2009-04-29T11:42:00.001-04:00

Marion Barry Declares Himself 'Moral Leader' at Anti-Gay D.C. Protest - Towleroad, More than gay news. More gay men:

"Barry, the four-time married ex-con, tax-evading crack addict, declared himself a 'moral leader.'"

In others news, the CDC has reported that the Swine Flu has become airborne. Mass panic to ensue.

Old McFatty Had a Farm...

2009-04-29T10:48:00.002-04:00

How to grow veggies in pots - Sunset.com

All you need is a generous-size container, good potting soil, and a suitable spot ― a patio, deck, or corner that gets at least six hours of full sun a day.

Has anyone had any luck planting an urban victory garden? I'm thinking about using my fire escape for this little project. Sunset had some good recommendations about pots and irrigation as well as setting up a watering system. If I could set up a little auto-waterer, I think I'd be in business. But would it break the bank?

This calls for a trip to Home Depot.

You Can Call Me Hall, Michael Hall

2009-04-29T09:46:00.001-04:00

PSA of the Day: Spy Museum for Free � district, schmistrict:

"The spendy Spy Museum ($18 admission) has started offering Community Nights—AKA free admission the last Wednesday evening of each month from 5 to 9 p.m. And hey, that’s tomorrow!"

Tomorrow? Nay Nay! That's today! Want to do your very best Boris and Natasha impression? Wanna get your Daniel Craig on? Head over to the Spy Museum at 800 F Street NW tonight.

Summer Ready: 14.5 Mile Run

2009-04-28T18:29:00.003-04:00

This is a great run: you get to spend extra time in a gorgeous section of Rock Creek Park, as well as get to appreciate the view of DC from Rosslyn. There is something special about running back on the 14th Street Bridge, a bridge so often seen from a cars vantage point.

Also, this route lets you run up on the Capitol and then play in the recently renovated easternmost side. Who doesn't love Union Station? Massachusetts is a nice slow incline, a final challenge on the last leg.

Summer Ready: New Frozen Treats!

2009-04-28T11:53:00.005-04:00

Pitango Gelato:

"Instead of merely using commodity ingredients that are standard in the industry, we actually go to extremes to acquire 'extreme ingredients.' For example, we use not just fresh milk or organic milk, but grass-fed organic milk. And we go the extra mile for every single ingredient, from the Bronte Pistachios that we fly in ourselves to our fresh fruits and our premium chocolates. We are not looking for deals or discounts; our suppliers know that if they have an exceptional product we'll pay the exceptional price."

So, umm, we're getting Fancy Shmancy X-treme Cream.

Let me tell you a story: Once upon a time ago, there were not one, but TWO amazing cold-treat options within stumbling distance from my house. First, there was a Jamba Juice inside the Whole Foods. Second, when they first opened that monstrosity of a building across the street, there was a TCBY.

I know what you're saying: "But Fatty! We HATE chains!" I know, I know. For all of you chain-haters, and I am a firmly avowed member of that sect, this might sound like utter dreck. Jamba Juice? Boooo... TCBY? Hisss....

Sure, sure, but as far as Fatty Daddy over here is concerned, there is/was/will be nothing better than fat-free peanut butter frozen yogurt in the middle of summer. Nothing.

When the TCBY left, I was heart broken. When the Jamba Juice vanished, I cried. I persevered, and even learned to make my own tasty icy treats (mostly booze).

Everything old seems to be new again!

Enter: Pitango Gelato.

With advocates throughout Baltimore, Pitango is flying high with a new expansion onto the 1400 block of P Street, right between the Wachovia and the Lululemon!

There are lots and lots of 5 Star reviews on Yelp, which sure does bode well. I don't know if this will end up being one of those twice the price-twice the buisness dealies, but if that darn stationary store can hold out, I'm sure a gelato joint has a chance.

What're some Yelpers saying?

"By far the best gelato I've had outside of Italy." -- Tu-Van

"Went in with high expectations and Pitango met them."- Ji K.

"The cappucinos are also perfectly reminiscent of Italy, and they serve as excellent hangover cures." -- YelpSucks L.

It can't be all good, can it? Well, there were a few in the minority who thought that the selection was little low (I imagine they rotate flavors regularly, with over 25 different varieties listed on their site).

The number one negative? Like everything new in my little neighborhood:

"It is very expensive."

I bet it is. I think Meghan paid six bucks for half a pint of Dulcezza at the Farmer's Market this past Sunday, so we'll see how it goes. In the meantime: woo hoo. If there is a chance for me to get peanut butter gelato, I'm in.

And, if uber-pricey gelato isn't your thing, theres *always* my go to: Mr. Yogato.

Fat Box

2009-04-28T06:02:00.003-04:00

PURESKIN LLC | Skin Rejuvenation For Face And Body | Home:

"Dr. Mordon’s conclusion: “A 40-minute stay (in the Slimdome) can result in 5% reduction in body weight similar to the reduction induced by physical exercise.”"

This fat box boasts magic powers: 600 calories burned in 40 mintues of just sitting around. I've never put any thought into the difference between oily sweat and regular sweat, but this box promises "perspiration from sebaceous glands," aka the sweat made during endurance training.

I don't know that I completely buy it. Do you?

Gwenyth's Salad Dressing

2009-04-27T11:49:00.004-04:00

I can't believe I'm reposting a recipe from Gwenyth Paltrow. I don't make nearly enough money to be chillin' with Madonna's bestie, but that doesn't mean I can't steal some of her dietitian's very best secrets.

Anyway, regardless of what you think about Chris Martin's Missus, I think this dressing is slamming. You can get the rest of her salad recipe from the "Detox" issue of her newsletter, GOOP.

I feel the same way about Burberry as I do about GOOP. I get laughs and occasionally inspiration from those who live a dramatically different life (read: more money more ...something...). Okay, from GOOP, there's a higher laughter-to-inspire ratio, but whatever. Not unlike Burberry, if I save my pennies, I can take one of the good ideas home.

This dressing counts as a good one:

1 large carrot, peeled and roughly chopped
1 large shallot, peeled and roughly chopped
2 tablespoons roughly chopped fresh ginger
1 tablespoon sweet white miso
2 tablespoons rice wine vinegar
1 tablespoon roasted sesame seed oil
1/4 cup grapeseed oil
2 tablespoons water

Throw everything in a blender/food processor/magic bullet and call it a day. With all the fresh arugula and delicious greens coming up at the Farmer's Market, I'm sure you won't lack for something yummy to throw this simple recipe on.

Maybe I'll Finally Find Dolly Parton's Heartbreaker on Vinyl!

2009-04-27T08:41:00.003-04:00

The Vinyl District: Save The Date! | The Washington, DC Record Fair Returns, Saturday, May 9!:

"The Washington, DC Record Fair Saturday, May 9 from 10:00am to 4:00 pm at The Warehouse Next Door—30 dealers from up and down the east coast—full bar—food—CHUCK BROWN!—10 DJs—Daptone raffles—bargains—the LP you thought you'd NEVER find..."

I've been trying to hunt down a copy of Dolly Parton's disco-drenched late 70's album Heartbreaker for about two months now. My digital download quests have proved fruitless, and while I've yet to get off my lazy ass and check out one of my fair city's vinyl destinations, I'm much more likely to find the motivation with a big bunch of bins to rifle through at once.

So, I guess I'll be burrowing through milk crates on Saturday.

Warehouse Next Door: 1021 7th St. NW

May 9th: 10am-4pm

I reckon a good ol' fashioned "Come Early" seems appropriate for this kind of thing. But, secretly, I'm hard pressed to believe someone wants my Dolly Album as much as I do.

Now, to find that cardboard Dolly cutout...

CraftWeek DC Kicks Off; Free Event in Mid City

2009-04-26T12:36:00.002-04:00

"Free in DC" Free Events & Things to Do in DC!: UPCOMING: Highlighted Free Events from CraftWeek DC!:

"FRIDAY, April 24th
Love Calls Us to the Things of This World
11:00am - 6:00pm

Irvine Contemporary Gallery owner Martin Irvine calls Shawne Major's exhibition of found-object tapestries, featuring fabric scraps, beads and other detritus (on view through May 16) 'over-the-top.' Looking at pictures of the New Orleans-based artist's work, Tate says it looks as if Larry Fuente's 'Game Fish' -- a favorite Renwick Gallery sculpture in the shape of a sailfish made of old toys -- had 'mated with a quilt.'"

The Irvine Contemporary (1412 14th Street NW) seems to always be on point with their shows. Sometimes gorgeous, sometimes grotesque, the artists they select always make me think. Love it.

As Craft Week DC kicks off, the gallery is kind enough to host a free event. It doesn't hurt that IC is in the heart of Mid City, and really just downstairs. I'll stick my nose in.

Protesters Come To Me

2009-04-25T15:49:00.002-04:00

Vandalism Arrests Amid IMF and World Bank Meetings- washingtonpost.com

“An off-duty D.C. police officer working security at a drug store this morning spotted the six breaking windows of a Wachovia Bank branch and a PNC bank branch in the 1400 block of P St NW, Crane said. The officer arrested two of the suspects."

If I were a protester (and occasionally I am), I'd be sure to target my message for effect. The six would-be Guerra's who ruined the view from my window (by smashing someone else's) seem to have missed a few points:

Firstly, the PNC isn't a megabank like Citibank, and thusly probably didn't really deserve to have all of its windows smashed in.

Secondly, the poor bastards whose cars were trashed with spray probably didn't deserve to have to head over to Maaco this afternoon.

All I can think is that stupid freakin' overprivledged children need to move the fuck along. Its like the girl who was flipping out at the cashier for giving her a brown bag when she said she didn't want one: you're issues needn't be taken out on undeserving folk, no matter how much stock you put in your "cause."

As for the girl yelling at the cashier, I quickly silenced her with a "who do you think you, are acting like this in public?" kind of rebuke. The cashier's eyes said thank you, the girl's said "I make more money than her I can do what I want."

She did sheepishly apologize. Its good that the other folks were apprehended with immediacy, maybe the repairs for the cars and windows won't come out of pocket.

One good thing: the local economy got a little nudge, as I saw people working on a Saturday, towin' and fixin'!

Overprivlidged Councilman Pisses on Working Class (Literally)

2009-04-25T10:25:00.000-04:00

Harold Brazil Alleges Racist Epithet Preceded His Pissing on Shop Floor - City Desk - Washington City Paper:

"In an October confrontation at a Georgetown tattoo parlor, former D.C. Councilmember Harold Brazil pissed on the shop floor, according to testimony this morning in his trial on misdemeanor assault charges at D.C. Superior Court. His attorney argues that he was provoked in the most vile manner possible."

When I got tattooed this week, the only kerfuffle was whether or not I took sugar in my coffee (I don't) and exactly where Ganesh's fire-flowers were going to go.

I love DC. With respect to other notorious incidents from our elected officials, I suspect that Mr. Brazil won't be as fortuitous as our Mayor4Life: I don't see reelection in this guys future.

Protests: Not Enough To Do Edition

2009-04-25T10:18:00.001-04:00

Topeka Church Protests at Bethesda's Walt Whitman School Over Poet's Sexuality - washingtonpost.com:

"A group of seven congregants from Topeka, Kan., set up outside Walt Whitman High School in Bethesda yesterday to protest the sexual orientation of the poet for whom the school was named."

The convergence of idiocy and automotives leads to these ridiculous Westboro (you know, the Fred Phelp douches) Bapitst folks driving up into my neck of the woods to protest... what exactly? The name on the school? Perhaps some synergy between the two schools of thought: Jesus Hates Fags High? That way, we mention the gays and the risen Lord.

I can barely scrape the money together for a two-week vacation (you don't teach, you don't get paid)! Where do these fools get the expendable cash?

One more reason to never go to a pancake supper in Kansas.

Where Am I Going to Get a Fuzzy Address Book?

2009-04-24T15:03:00.001-04:00

Is Claire’s Going Under? -- The Cut: New York Magazine's Fashion Blog

I have much in common with a fourteen year old girl: love of glitter, pop music, and insecurities that come out as bitchiness!

I'd miss Claire's if it died!

Maybe They Won't Be In My Way...

2009-04-24T11:34:00.002-04:00

Bailout Critics Likely to Join IMF/World Bank Protesters - washingtonpost.com

I teach over at the IMF facility here in the district, working very hard to help these fine folks relax. The ranting of protesters have very little effect on the goings-on within the four walls of these buildings, something I suppose our would-be world changers may not want to hear.

The rabblerousers do, however, explain once and for all why the cafeteria they have inside is so great. I wouldn't want to have to go outside, either. I hope they're not too unruly as I make my way over there today. With all of the foreign national smarty-pants there this today, I sure hope its not too crazy getting in.

Times Are Tough, Bears Shit in Woods, Summer is Hot, Etc.

2009-04-24T11:32:00.002-04:00

Wonkette : Say Good-Bye To 25% of America’s Remaining Companies

This makes me worry-- as I prepare to launch Mid City Yoga, my new business, news stories like this make me worry.

My parents own a small business in Colonial Beach, Virginia, and they're holding on by skin of their teeth. I know exactly how tough times are, and yet I still need to scythe my way ahead through the bush and bullshit. Here's hoping that prediction is terribly high.

"Awakening" to New Art

2009-04-24T11:31:00.001-04:00

Metro reveals planned art for Silver Line stations - Greater Greater Washington

I don't care for a lot of the public art displays here in the district. They moved "The Awakening" out to Arlington, which created a real dearth of reasons to go out all the way to Haines Point. The Pandas, Donkies, and Elephants are long since gone (mostly)... these look promising.

14th & You: Birch & Barley, ChurchKey Headed to Logan

2009-04-24T09:10:00.003-04:00

I couldn't have been happier when Hamburger Mary's became Dakota Cowgirl-- I thought for sure we were getting a decent burger joint in the hood. I was wrong.

I was happy to see it close, thinking it would quickly become something much more smashing.

"Quick" it hasn't been.

I heard a few months ago we were getting a new restaurant called Birch & Barley as well as a beer mecca called ChurchKey. And now, some news!

From 14th and You:

According to Pfau, B&B will feature a "modern American menu [that] will pay homage to beer in every way." Morales, who will stay on as executive chef at Alexandria's Rustico, is planning a menu that will feature wood-fired artisanal pizzas, as well as more unique dishes such as "duck confit and Kabocha squash crepes with grilled Mandarin orange and roasted red pepper." Altogether now: Mmmmmmm.

I suppose from the sounds of that, I can be more patient. Mmmm is right!

But, that's just downstairs. What about upstairs, in what used to be Titans Ramrod (that name!)?

Upstairs, Engert will oversee the selection for beer-heavy "ChurchKey", which will serve over 550 beers representing over 100 styles and 30 countries.

American food might be my least favorite kind, but the beer pairings... I dream of this kind of stuff.

14th & You: Birch & Barley, ChurchKey Headed to Logan

Summer Ready: 6.3 Mile Run

2009-04-24T08:09:00.003-04:00

There are so many reasons this is my most regular (and favorite) run.

The inflorescence upon the slopes of rock creek park? Yes. The monuments? Clearly.

This run gives a look at the Kennedy Center and the Watergate, and during Cherry Blossom season, there are few better ways to peep the pink.

And lest I forget, this run is an opportunity to visit my favorite river-- the Potomac. I grew up along this body of water, never in my whole adult life living more than about 2 miles from her. It is truly the way home.

Summer Ready: Lifting!

2009-04-23T09:38:00.003-04:00

I mentioned in the last Summer Ready post that I'd been following the Lee Hayward 12 Week Workout Plan and that's very true. I've sort of needed a plan of attack to get my body right. I'm pretty down with all things fitness-- I "get" nutrition, both in the idea of understanding it as well as eating right. I try to keep a balanced diet as best I can, combining my proteins and my carbies (both simple and complex) and eating them when they will be most effective (post workout, after a night of binge drinking, etc).

Lee's plan has you continually lift heavy, adding weights nearly weekly. How's that? By lifting heavy, but not to failure. It has also allowed me to lift virtually injury free. That's pretty awesome, because in general, my form sucks. Oh, I focus on it, but often I look like a retarded mallard when dead lifting, and I have to stare at the mirror to make sure my ass is getting low enough when I squat.

I followed the 12-Week plan to the letter (getting a little screwy in the last two or so weeks because of the National Marathon), and saw my arms increase in size as well as my legs decrease. Also, my ass got a little nicer. Hell yeah.

I'll be keeping track of my lifts here, give 'em a try yourself. Here was yesterday's:

Exercise	Weight	#Completed
Squat [5 sets of 5]	270	5
Standing Calf Raise [5/10]	180	5
Chin Ups [4 until fail]	---	4,5, 5,5

I "super set" the squats, calf raises and chin ups back to back. The calf raises were done with the same weight as the squats, so that made it easier to go a little faster. I worked up a nice sweat, and my calves really responded to the weight. Don't cheat yourself out of maximum height with the calf raises, and do hold them at the top of your lift for a second. You'll notice a difference quickly.

My chin-ups aren't quite to where I'd like them to be, but I'm still working on them. My lower back is getting stronger, and now that Ganesh lives on my shoulder and lats, I suppose I should work to give him more canvas by getting stronger.

Exercise	Weight	#Completed
Dead Lifts [5/5]	180	5
Leg Lifts [5/30]	---	5

I wore a lifting belt for the first time today when doing my dead lifts. Dead lifts always scare me a little, but Aric who has the body of, like, the Hulk (only not green and stuff) and swears by them. So, I swear by them. I'd been doing stiff-leg deads for the past few weeks, so it was nice to get back to the full dead lift. I again super-setted-- this time the deads and the leg raises. Its important to to keep the thighs a little above parallel when doing the deads, unlike the squats, which go below parallel.

Summer Ready

2009-04-22T11:25:00.005-04:00

Its quite easy to start bitching about gaining weight. I'm a marathon runner, yoga teacher, and pretty damn active guy. I also really, really dig food. One of my greatest passions is eating. This leads to me getting fatty fat fat.

I used to be much, much bigger than I am now, and have managed to keep between 80 and 110lbs off for (gasp) a decade come this October.

Early last September, I decided to take what I dubbed "The Tara Challenge," named for my dear friend Tara McRedie. In as few words as possible, it meant that every meal that I ate solo I had to prepare myself. I especially wanted to focus on minimizing anything that came from a box. Your's truly was finally learning to cook! As it turns out, I don't just like eating, I really like the craft of preparing a meal, too. Since early September, I've only cheated once (in the guise of a bagel omelet from Cosi).

Then came January. I've been lushtastic for as long as I've been svelte, but after realizing that the sauce was keeping me from my potential as a yoga practitioner, I decide to severely limit my hooch. No drinks after work, no casual happy hour, no "de-stressing" via alcohol. Period. It was like a Tara Reid Challenge, a sort of self imposed rehab.

Drinking was to be minimized to very special occasions. Wild nights out and single glasses of wine had the same effect, generally speaking, on my life. Useless calories, stupid hangovers, inflexibility, and a lack of clarity in general all came from the same bottle. So, I decided to limit my drinks to 10 Wild Cards. One drink or ten, a wild card is in play for 36 hours.

I've stuck to it, and still have 2 Wild Cards left, right on schedule Hooray!

I've also been lifting between four days a week since January 2nd. I've been following the Lee Hayward 12 Week Plan, which I've now modified. As of Saturday, I've changed my diet as well.

The Most Fun You Can Have On Top Of The Sheets

2009-04-22T08:15:00.000-04:00

"I told you to get on your knees! Not get on MY knees!"

-- how we knew we wouldn't be dating

I'm used to guys getting on their knees for me, but this isn't quite what the dirty boy in me had in mind.

The guys in this videos are pretty outrageous. Their contortion and balancing abilities are inspiring. I hestitate to call it "yoga", but it for sure is asana-based contortion.

I find this sort of dual asana enticing and compelling. As you may know, I practice often with Meghan Guilino, whose backbends are killer. She's 125lbs on a "thick" day, but she's also strong, tall, and though I have 70lbs (not for long) on her, we tend to get our partner yoga on damn well. Meghan and I have even hosted a small partner yoga clinic.

The notion of giving ones trust to a partner completely has very clear resonance on an off the mat. Allowing a partner to sit on your feet while they pull your head until the back is a complete circle and your timid toes are on suddenly your now not so faraway forehead doesn't seem so scary when in the context of the microcosm of a studio's four walls. You need to implicitly and truly trust. And when you do, you can soar to new heights, bend to new lows, and perhaps find freedom in surrender.

How often are we able to give ourselves so completely to the world? With our lovers? Our friends?

I'm a wolfish Type A dressed in the sheepish garb of a Type B. This week I've been given lots of opportunities to surrender (hours of ink, a solid nutrition plan, bed times) and I'm feeling all the better for it. Where do you have trouble letting go?

Museum Fun!

2009-04-21T21:25:00.000-04:00

I'm on the Mall three or four times a week running, and I ride down to the HUD building at 7th and D Street SW every week to teach. I tend to avoid the Air and Space Smithsonian (and most of that sort of tourist ilk) due to my kid aversion. I do pass by the Hirschorn and a bunch of other not so kid-filled Museums, and they're the spots that tend to get my footraffic. What could draw me in to one of our fair cities more fanny pack friendly museums?

Pretending to be a forensic anthropologist, perhaps.

Wanna pretend to be Bones as much as I do? Head over to the Natural History Museum for what the Museum is dubbing Forensic Fridays. Check it out this Friday (4.24.09)

Forensic Anthropology Lab: "In the Lab, visitors of all ages will learn that forensic science is far more mysterious and engaging than forensic fiction. They will use real human bones to identify and describe the gender and status of people from the past and draw conclusions about their lives. The focus of the Lab is to help visitors to use the tools and problem solving skills of forensic anthropology to collect and analyze data the way that forensic anthropologists do."

I hear there might be some carnal knowledge between the Bones and the Booth (who will always be Angel from Buffy) on the show this season. Just sayin'.

Daily Dork Dose: Are you a BatDork?

2009-04-21T21:21:00.000-04:00

If you were to put me head-to-head with a real comic book geek, I'd lose the fight quickly and handily. That being said, I know more than your average boy about the inner workings of the DC Multiverse.

That's why this was a good catch-up on the goings-on over at my fave set of titles of all time: the Batman Books.

IGN: Batman: Battle for the Cowl Reader's Guide

High in the Sky

2009-04-20T19:40:00.000-04:00

Some of you may know Erin Jackson, but for those of you that don't, let me tell you this: she's an incredible comedic talent. She's made it to Ellen, tours all over the country, and also happens to be a dear pal.

She flies more than most due to the nature of the stand-up biznass. Okay, maybe not as much as a lot of other people, but whatever, she flies here and there.

I really don't know how much she flies. I'm just making stuff up, but I suspect she flies a good bit. I'm sure more than me.

Anyway, I wish I could have been on this plane to give in one of the potentially best "Oh, snap!"s of my life.

Airplane Venom, Pt. III at You’re Welcome…

A Little Yoga

2009-04-20T18:28:00.000-04:00

Eka Pada Rajakapotasana

(One Footed King Pigeon Pose)

About two months ago I had a breakthrough in my practice: I was finally able to get the foot to the back of my head with regularity. I've been practicing since I was eighteen and thorasic spine flexibility hasn't ever been my forte. I'm much more open in my hips.

But as my teachers have told me, as I integrate yoga more deeply into my life on and off the mat, the postures will awaken for me.

This video was taken on March 4th. I'll do a follow up in May.

4/20 to 420

2009-04-20T13:08:00.000-04:00

For most of my peers, April 20th has a sort of giggle-and-high-five kind of association. Good on 'em, as I'm a bit libertarian in my decriminalization and victimless crime beliefs.

I have a much more fun association (who knew that was possible?).

Today is my dog's, Sebastian's, birthday. Happy 4th Birthday Sebastian! Sebastian, in human years, is officially older than me.

The common adage was that dogs matured at a rate of 7 to 1. That is seven dog years for every human year. Apparently, that's a bit inaccurate. The common thinking now is that for the first 2 years there are 10 and a half dog years, and then 4:1 after that.

Accordingly, Sebastian is 29! I hope he takes it better than Monique did.

Links:

Weclome

2009-04-20T10:55:00.000-04:00

Well, howdy.

My name's Michael and I'm a yoga teacher and cocktail slinger by trade. I've been inebriating people professionally for as long as I've been working and I've been working to enlighten others (har har) for about a tenth of that time. I'd rather spend the rest of my life doing some semblance of the latter but have no doubts I'll be drenched in the former for years to come.

Speaing of years, I've been living in the thick of Logan Circle for years now. Long enough to remember the friendly prostitutes, a time before the Whole Foods was finished, and when Halo was a porn & poppers type video rental. I've been sneaking around this nowadays dazzling corner since before I was legally allowed to be driving.

I love it here.

I occasionally feel like Belle from the opening scene of Beauty & the Beast when walking through my hood... you know, "Good Day! Bonjour!" to every check out person and compatriot dog walker. Anyway, its that sort of insight that I'll be bringing to 14th and P Street's newest chunk of cyberspace.

(When did we stop using the term cyberspace? I guess asking someone if they want to "cyber" is about as anachronistic as my old BBS screen name CompuKid)

Anyway, welcome. You'll see lots and lots of yoga stuff, local sales, silly celebrity musings, and whatever else tickles my pickle.

Enjoy.