Summer Ready: Today's Lift!

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

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

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

Hack Squat [4 sets of 15]	270 [4]
Seated Cable Row [4/15]	130 [4]
Crunches (on stability ball) [4/25]	[4]
Stiff Leg Dead Lift [4/15]	110 [4]
Shoulder Shrugs (dumbbell) [4/8]	85 (each) [4]
Leg Raises [4/20]	[4]
Decline Push Up [4/15]	[4]

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

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

Summer Ready: 9.7 Mile Run

To the Barac Company & Back:

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

Summer Ready: Hows It Coming Along?

Today I got my body fat analyzed. 

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

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

Enough beating around the bush: 

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

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

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

I *know* can. 

Birthday Burger Club?

Wanted - Best Burger in New York City - NYTimes.com: 

(via Counter Intelligence)

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

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

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

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

Perhaps I'll have a hamburger on my Birthday!

Summer Ready: Lifting

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

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

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

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

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

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

Lift A1:

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

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

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

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

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

Serves 2

Total time: 15 minutes

adapted from the Food Channel's pecan crusted tilapia.

Summer Ready: Nutrition Kickoff!

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

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

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

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

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

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

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

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

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

For nutrition, daily:

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

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

Veggies	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

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

"Filene’s, which employs 1,900 workers, recorded an operating loss of $53.1 million on $422.1 million in sales for the year ended Jan. 31, according to a bankruptcy filing."

I sure hope the Connecticut Ave location stays open. Whenever I forget socks or rip through a pair of pants while working in the comedy coal mine, I always skedaddle over to Filene's. I wish her and her basement the best.

Comics and Culture

Programs / The Corcoran Gallery of Art: Art Spiegelman

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

Tonight: Monday, May 4th.

500 17th Street NW

7pm

$20/members

$25/ everyone else!

Follow Up: Brazil Convicted in Tattoo Fisticuffs

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

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

Obviously.

A Perfect Cup: ME Swing's

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

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

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

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

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

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

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

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

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

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

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

ME Swing's

1702 G Street N.W.
(between N 17th St & N 18th St)
Washington, DC 20006

(202) 628-7601

www.swingscoffee.com

Not Another Crock Pot

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

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

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

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!

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...

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

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

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!

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.