T3W15D5
Good Morning
Happy Thanksgiving

Reetu, sometimes that screening can be the wake up call a person needs! Good job asserting work/life balance!

Holly, Happy Thanksgiving!


Yesterday's calorie burn. I am confident that I would not have run 5 miles last night if I didn't have a group like this.

2 mile walk 200 cal
6 mile bike commute 200 cal
5mile run @ 7pm 678 cal

Total calorie burn: 1078 cal

Hill for Bill and Clarissa: Bike ride across Golden Gate Bridge and up hill overlooking Kirby Cove

Happy Thanksgiving,

Good morning! Hope everyone had/ is having a great Thanksgiving! Sadly, it's not a holiday in this part of the world..

Accountability for Thursday:
Meals: Was a little more hungry yesterday!
Breakfast - 1 small banana + oat bran cereal + low fat milk + 2 scrambled eggs
Snack - Myoplex lite bar
Lunch - EFL cool taco salad + 1 small mandarin orange
Snack - Myoplex lite shake
Snack - 1 part-skimmed cheese stick
Dinner - Chicken + long beans
Water: 12 glasses
Coffee: 3
Supplements: 3 CLA, 2 glucosamine, 1 vit C, 2 multivitamin, 1 creatinine monohydrate
Unauthorised foods / drinks: Nil

Exercise:
Cardio - 5 mins warm up on treadmill, 5/25 on treadmill, 2 mins cool-down
Resistance - Core (back)
Steps: 11573

Daily gratitude:
1. Sleep
2. The smell of coffee
3. Tropical thunderstorm - so beautiful as long as you are indoors!!

Have a great day!!

Reetu

T3W15D6
Good Morning Everyone
Lili, beautiful pup
Mick, great story about Brianna! You had a good day!
Jonathan and Mary, glad to have the champs still here
Reetu, hope you have a good weekend

Yesterday's calorie burn:
8.95 mile walk around town 888 cals

Total: 888 cal

Hill for Bill and Clarissa: Summit of Mt Tam on my annual Father's Day Hike.

Have a great weekend,

Roger

Good morning! Hope everyone is having a great day!

Accountability for Friday:
Meals:
Breakfast - 2 cheese scrambled eggs + 1 wholegrain toast + 1 cup blueberries
Lunch - EFL cool taco salad + 1 small mandarin orange
Snack - Myoplex lite shake
Dinner - Mixed veggies + shrimps + chicken + egg (at a Vietnamese restaurant)
Water: 12 glasses
Coffee: 3
Supplements: 3 CLA, 2 glucosamine, 1 vit C, 2 multivitamin, 1 creatinine monohydrate
Unauthorised foods / drinks: Nil

Exercise:
Cardio - Nil
Resistance - TRX
Steps: 6034

Daily gratitude:
1. Nutritious food
2. TRX
3. Rest

Have a great weekend!!

Reetu

Hello Team,

I am running on very little sleep over the past few days. Being in retail for the last 21 years and prepparing for Black Friday has been fun, but tiring to say the least. Best Buy was Rockin yesterday for sure. I am glad that Everyone had a "Happy Thanksgiving" and was able to enjoy the day with your families. I was able to get 15 mins of cardio in this morning (15 mins of stat bike) then needed to get ready to do it all over again (Not as busy as yesterday, but still a pretty busy day ahead of me today). I am 6am-4pm today so the good thing is that I am in early, and out early. I will have some quality family time later on
I packed the bag with clean nutrition and I am here and ready to roll. I will check back in later to review posts, but please everyone enjoy your weekend!!!

Nutrition:
M1: Right with + Protein
M2: Apple with string cheese
M3: Turkey with corn, rice
M4: Pure Protein bar
M5: Flank steak with mixed veggies
M6: Right choc pudding

Exercise:
15 mins of stat bike- cardio

Gratitude:
- Thankful that Black Friday is OVER!!
- Thankful for my loving family
- Thankful for this team and the support I receive as well as the loving support that flows freely here.....Great Team!!!
- Thankful for a Beautiful day outside today!!!!
- Thankful for everyone in the Team that will make it a "Special Weekend" by doing something they have never done before (and sharing it with the team by Sunday night).

Keep going strong Team!!!!!!

T3W15D7
Good Morning

Brian, I hope Black Friday was successful
Reetu, well laid plan! Have a great weekend

Yesterday's Calorie Burn
2 mile jog with old dog 222 cal
9 mile urban hike with spouse [ageless] 900 cal

Total: 11022 Cal

Today, I plan to mountain bike up 13 miles to Mill Valley [63ft above sea level] up a 7-8 mile dirt road to the top of 2500 ft Mt Tamalpais.

Hill for Bill and Clarissa: Greenwich St going up Russian Hill with sunset hitting top buildings. This was on yesterday's 9 mile hike.

Bonus photo: This cute couple had to endure the adoration of passers by!

Have a great weekend,

Roger

Good morning everyone! I don't know about you guys, but I did over eat, not only on Thanksgiving but yesterday on the leftovers as well. I finished off a huge dish of pumpkin all by myself. I realize how easy it is to get off track and lose control. One thing that I do know is that those days are behind me. Thanksgiving is over. I need to get myself back on track and not give up.

This is the Grand-dog that I have been babysitting. We are going to walk two miles to the store, work in the back room while PapaAlan runs the front and then Levi and I will walk home. I do pray that we have a good day in the store today. We had a good day yesterday so I am sending 10% of our sales to the Monastery of St. Gertrudes. I went to a retreat there and it was very spiritual for me.

Make it a great day and take care of yourself.

T3W16D1
Good Morning
Tom Abbott [Debtcrusader] is out of ICU and continues to be my HHC partner
Lili, love the puppy picture!

Yesterday's Calorie Burn:
40 mile Mt Bike with 2500 ft climb: 3264 cal

Saw Descendants last night and ate a few hundred calories of popcorn! I only drank water though. And get this, my wife and I had a cup of green tea!

As I was pedaling to the top of the hill, I recall the base to summit story in the book. I had a clear picture of the outcome and looked forward to taking pictures from the top. The effort is demanding and I really had to push myself to make it. Making it to the top was anticlimactic. The 20 mile ride home was the real challenge. I got home after sunset. Really in tune with staying hydrated and fueled. Had a cup of coffee in Sausalito to get up the last hill before crossing the Golden Gate Bridge. Such a clear goal results in evaluating the quality of my effort and the resources I need to do a better job next time. I want to cultivate more endurance and be able to finish the last mile of that climb stronger. This experience also gave me some confidence in regards to running the Oakland Marathon in under 5 hours next March. I want to break through the wall at mile 20 and run those last 6 miles in less than 60 minutes. This triggers thoughts on planning.

Continue to run progressively longer distances
Learn how to properly fuel and hydrate myself in order to perform optimally
Train in a way that avoids injury

Hill for Bill and Clarissa: Pic of the Summit of Mt Tam from Sea Level; Pedaling up fire road; View of SF from the summit

Hope everyone has a great day,

Roger

HHC Day 26


Today has been a lazy around the house day! Kim headed back to Chicago and Gus and I are watching the Rams defeat!!
Settling back and enjoying leftovers!! My oh my!! Gus took the butternut squash soup and added breast of turkey.pine nuts, chipotle cayan peppers,sundried tomatoes and see attached!! Fantastic!!
The holiday weekend has been family focused and we were all able to eat RIGHT, thanks to the overall attention we extend, as a family, to healthy lifestyles! We have enjoyed full flavored meals without the creams, butters and fried norms of days gone by!

Daily Exercise Plan
Recovery from 10 mile yesterday-Rest
Daily Food Plan
· M1 granola, wheat cereal, skim milk, coffee
· M2 Costco samples! Chicken, salmon, pretzel, !!!
· M3 Butternut soup with turkey and bean dip
· M4 Right Light Shake
· M5 Possibly a surprise from Gus
· M6 Right Light Shake, whey protein, strawberries.
Grateful for:
Physical presence of kids at home
full bellies
sensing my feelings
Thankful for nice days of weather for family photo
Another day of LIFE
Lovin Life
Mick