Here's our non-spectacular performance of Power 90X Kenpo Karate Part One - The Stretch and Warm Up.
Just a reminder or a head's up to those who are unaware, I have to modify some exercises because I have Cerebral Palsy, which means I have movement, gait, and balance issues. The objective of any exercise is to burn calories, not to be graceful, and I certainly accomplished both.
According to Fitday we burned around 465 calories in the hour it took to do Kenpo Karate X. Kenpo Karate X is one of three cardio workouts in the Power 90X set of 12 DVD workouts. And believe me by the end we were dripping sweat and close to wasted.
Sunday, November 4, 2007
Saturday, November 3, 2007
Carbohydrate Cycling Revisited & How The Body Loses Body Fat
Claudia Wilbourn IFBB Hall of Famer and Women's Bodybuilding Pioneer
Matching Carbohydrate Intake To Activity Levels
Recently Katie P from Thin Enough To Go To The Gym asked:
Carol
I agree with not viewing carbs as evil. Like you, I don't do very well on 20-30g carbs because of how much I exercise.
Could you please remind me how you cycle your carbs and whether you match low/medium/high carb days to particular workouts.
I am doing my first BFL challenge after following a low carb eating plan for almost a year and I am finding controlling the carbs challenging.
My answer is that I do tend to cycle carbohydrates to match my workout load. A no exercise day is usually low carbohydrate (10 to 50 grams) as I’m not going to need carbs to fuel a workout. Mid-level workouts like playing soccer with my son, swimming, aerobic dance or any aerobic exercise of about one hour requires a medium carb intake (40-75 grams). On days I blast it and do Power 90X combined with an additional aerobics session (a program called Power 90X Doubles I did all summer) I particularly pay attention to eating adequate carbs (75-150 grams) to fuel a grueling workout schedule.
For an example of my workload check out this one hour Power 90X workout that’s typical of my program and includes 24 exercises in all: Power 90X Chest Shoulders Triceps Workout
At least a few low carb advocates and dieters will argue you do not need carbohydrates at all to fuel your workouts and that your body will use fat for fuel through a process called gluconeogenesis. But these people are not engaging in the levels of activity we’re talking about. They usually report workouts of low to moderate aerobics of less than one hour or low impact resistance training (or none at all). Relying on this mechanism to fuel intense workouts – especially one’s like Power 90X, Body For Life, endurance running, intense weight training, or long duration aerobics, is unnecessary. It forces the body to work harder to produce its fuel and lessens energy levels which lowers performance. The less intense your workouts, the less rewarding your results.
You can read more on my carbohydrate cycling experiences here.
I lost scale weight (from 124 down to 114) and body fat (7 percent lost) doing 3 months of Power 90X Doubles combined with carb cycling. Not to mention quite a few inches off my waist, hips, and thighs (my measurements are listed on my sidebar). It works for me.
And I enjoyed portion controlled servings of high carb foods like pizza, beer, whole wheat bread, sour dough bread, tortillas, apples, sweet potatoes, oatmeal, and other healthy but taboo foods to low carb dieters. The key is portion control and timing when carbs are eaten.
Most importantly, I added muscle mass of about 4 pounds which equates to roughly 200 calories burned daily just from having that added muscle. I'll wager those low carbers who don't do resistance training added no muscle to their bodies and might have lost some muscle mass.
I'll put together a few of my menus with my workout schedule soon to demonstrate better how I cycle carbs and post them.
By the way, I did Body For Life in 2000 after the birth of my son and lost fat while building muscle. I still have my Body For Life t-shirt. You’ll find it quite doable and effective I think.
Thanks for dropping by, Katie!
_____________________________________________________________
How The Body Loses Body Fat
This brings up an excellent point many low carbohydrate advocates and dieters overlook. Active amateur and professional athletes including those who weight train or pursue bodybuilding have different energy needs than sedentary and moderately active people.
The physiological mechanism behind low carbohydrate weight loss theory is ketosis. Ketosis is one way the body uses body fat. The mechanism “is a stage in metabolism occurring when the liver converts fat into fatty acids and ketone bodies which can be used by the body for energy.” Read more here.
But ketosis is not the only way to lose body fat. If it were moderate and high carbohydrate diets like Weight Watchers, Nutri-system, and The Dr. Oz Diet would not work at all. And we all know these diets work if you stick to them. My brother once lost over 100 pounds on Weight Watchers and kept it off while he stuck to their principles. He only gained it back when he returned to eating processed and junk foods, stopped exercising and ignored portion control.
The human body will lose body fat in several situations besides low carbohydrate induced ketosis:
Increased Energy Demands Including Exercise
Calorie Deficit
Increases In Metabolism Including Adding Muscle Mass
Illness and Wasting Diseases
Increased Energy Demands Including Exercise - It’s quite possible to lose body fat through increasing your energy demands alone. You will still have to be aware of your diet and eat within your daily energy needs (example: daily caloric requirement of 2000, daily calories consumed between 1800-2200).
The obvious method to increase the energy demands on your body is exercise. This can be through a combination of increased daily activity (taking the stairs instead of the elevator), aerobic exercise (treadmill, jogging, dance), and resistance training. As long as you burn more calories than your body requires you will lose body fat.
Calorie Deficit – This can be achieved through cutting calories alone or by limiting a macro-nutrient - carbohydrates, fat, or protein - as long as you do not increase consumption of other macro-nutrients (limiting protein is not recommended for healthy active individuals). Combined with exercise a caloric deficit is doubly effective.
One of the pitfalls of low carbohydrate diets when not combined with portion and calorie control or at least awareness of portion size is you can out strip your diet by eating too much. Dr. Atkins warned of this in his “Atkins For Life” book.
I read a LOT of blogs and I can remember reading one entry by a low carb dieter who went out to dinner after a brief fast and ate two slabs of prime rib with vegetables. One 12 ounce restaurant portion of prime rib is 1187 calories, 105 grams of fat, 56 grams of protein, 0 carbs. Two restaurant size portions of prime rib with vegetables will run you over 2400 calories, 100 grams of protein, and 60 grams of fat. Unless you’re Jay Cutler or Ronnie Coleman there is no way you need that much calories, protein, or fat in one sitting. And these pros know better than to eat that many calories, protein and fat at one meal. That meal would have been enough for two or three Jay Cutler sized meals!
Later in the entry this blogger wondered why his one day fast combined with the low carb meal (mega-feast) didn’t result in weight loss. Simply put, this dieter outstripped his daily caloric requirement by indulging in gluttonous amounts of low carbohydrate food at one meal. It's a low carbohydrate diet fallacy that calories don't count. Check out Dr. Atkins "Atkins For Life" pages 73-75 if you don't believe me.
Beware that cutting calories too drastically (under 1200 for women and under 1800 for men) for long periods of time lowers your metabolism and slows body fat loss. It will also result in loss of muscle mass and other vital tissues. The pitfalls of extreme low calorie dieting are discussed here.
Increases In Metabolism – Metabolism – specifically how many calories we burn in a day - is influenced by factors you cannot control including age, sex, genetics, and by factors you can influence, particularly how much muscle mass you have and how many calories you burn through activity. Adding muscle to your body is an efficient metabolism booster with a plethora of other benefits.
A pound of muscle is more compact than a pound of fat and more metabolically active. A pound of body fat burns roughly 3 calories a day while a pound of muscle burns roughly 50 calories a day. Muscle is firm and attractive while body fat is soft and in too great a quantity unappealing. Muscle increases your strength, endurance and metabolism.
People who are sedentary or ignore resistance training naturally loose muscle mass (about 3 percent a decade between 30 and 80 years of age). This is the chief reason people experience a slowed metabolism as they age. With loss of muscle mass comes a lowered calorie demand. If you eat them same amount of calories as you did before losing muscle you will gain body fat.
Illness and Wasting Diseases – not a desirable method, folks. I just mention it because it’s a common phenomenon.
Matching Carbohydrate Intake To Activity Levels
Recently Katie P from Thin Enough To Go To The Gym asked:
Carol
I agree with not viewing carbs as evil. Like you, I don't do very well on 20-30g carbs because of how much I exercise.
Could you please remind me how you cycle your carbs and whether you match low/medium/high carb days to particular workouts.
I am doing my first BFL challenge after following a low carb eating plan for almost a year and I am finding controlling the carbs challenging.
My answer is that I do tend to cycle carbohydrates to match my workout load. A no exercise day is usually low carbohydrate (10 to 50 grams) as I’m not going to need carbs to fuel a workout. Mid-level workouts like playing soccer with my son, swimming, aerobic dance or any aerobic exercise of about one hour requires a medium carb intake (40-75 grams). On days I blast it and do Power 90X combined with an additional aerobics session (a program called Power 90X Doubles I did all summer) I particularly pay attention to eating adequate carbs (75-150 grams) to fuel a grueling workout schedule.
For an example of my workload check out this one hour Power 90X workout that’s typical of my program and includes 24 exercises in all: Power 90X Chest Shoulders Triceps Workout
At least a few low carb advocates and dieters will argue you do not need carbohydrates at all to fuel your workouts and that your body will use fat for fuel through a process called gluconeogenesis. But these people are not engaging in the levels of activity we’re talking about. They usually report workouts of low to moderate aerobics of less than one hour or low impact resistance training (or none at all). Relying on this mechanism to fuel intense workouts – especially one’s like Power 90X, Body For Life, endurance running, intense weight training, or long duration aerobics, is unnecessary. It forces the body to work harder to produce its fuel and lessens energy levels which lowers performance. The less intense your workouts, the less rewarding your results.
You can read more on my carbohydrate cycling experiences here.
I lost scale weight (from 124 down to 114) and body fat (7 percent lost) doing 3 months of Power 90X Doubles combined with carb cycling. Not to mention quite a few inches off my waist, hips, and thighs (my measurements are listed on my sidebar). It works for me.
And I enjoyed portion controlled servings of high carb foods like pizza, beer, whole wheat bread, sour dough bread, tortillas, apples, sweet potatoes, oatmeal, and other healthy but taboo foods to low carb dieters. The key is portion control and timing when carbs are eaten.
Most importantly, I added muscle mass of about 4 pounds which equates to roughly 200 calories burned daily just from having that added muscle. I'll wager those low carbers who don't do resistance training added no muscle to their bodies and might have lost some muscle mass.
I'll put together a few of my menus with my workout schedule soon to demonstrate better how I cycle carbs and post them.
By the way, I did Body For Life in 2000 after the birth of my son and lost fat while building muscle. I still have my Body For Life t-shirt. You’ll find it quite doable and effective I think.
Thanks for dropping by, Katie!
_____________________________________________________________
How The Body Loses Body Fat
This brings up an excellent point many low carbohydrate advocates and dieters overlook. Active amateur and professional athletes including those who weight train or pursue bodybuilding have different energy needs than sedentary and moderately active people.
The physiological mechanism behind low carbohydrate weight loss theory is ketosis. Ketosis is one way the body uses body fat. The mechanism “is a stage in metabolism occurring when the liver converts fat into fatty acids and ketone bodies which can be used by the body for energy.” Read more here.
But ketosis is not the only way to lose body fat. If it were moderate and high carbohydrate diets like Weight Watchers, Nutri-system, and The Dr. Oz Diet would not work at all. And we all know these diets work if you stick to them. My brother once lost over 100 pounds on Weight Watchers and kept it off while he stuck to their principles. He only gained it back when he returned to eating processed and junk foods, stopped exercising and ignored portion control.
The human body will lose body fat in several situations besides low carbohydrate induced ketosis:
Increased Energy Demands Including Exercise
Calorie Deficit
Increases In Metabolism Including Adding Muscle Mass
Illness and Wasting Diseases
Increased Energy Demands Including Exercise - It’s quite possible to lose body fat through increasing your energy demands alone. You will still have to be aware of your diet and eat within your daily energy needs (example: daily caloric requirement of 2000, daily calories consumed between 1800-2200).
The obvious method to increase the energy demands on your body is exercise. This can be through a combination of increased daily activity (taking the stairs instead of the elevator), aerobic exercise (treadmill, jogging, dance), and resistance training. As long as you burn more calories than your body requires you will lose body fat.
Calorie Deficit – This can be achieved through cutting calories alone or by limiting a macro-nutrient - carbohydrates, fat, or protein - as long as you do not increase consumption of other macro-nutrients (limiting protein is not recommended for healthy active individuals). Combined with exercise a caloric deficit is doubly effective.
One of the pitfalls of low carbohydrate diets when not combined with portion and calorie control or at least awareness of portion size is you can out strip your diet by eating too much. Dr. Atkins warned of this in his “Atkins For Life” book.
I read a LOT of blogs and I can remember reading one entry by a low carb dieter who went out to dinner after a brief fast and ate two slabs of prime rib with vegetables. One 12 ounce restaurant portion of prime rib is 1187 calories, 105 grams of fat, 56 grams of protein, 0 carbs. Two restaurant size portions of prime rib with vegetables will run you over 2400 calories, 100 grams of protein, and 60 grams of fat. Unless you’re Jay Cutler or Ronnie Coleman there is no way you need that much calories, protein, or fat in one sitting. And these pros know better than to eat that many calories, protein and fat at one meal. That meal would have been enough for two or three Jay Cutler sized meals!
Later in the entry this blogger wondered why his one day fast combined with the low carb meal (mega-feast) didn’t result in weight loss. Simply put, this dieter outstripped his daily caloric requirement by indulging in gluttonous amounts of low carbohydrate food at one meal. It's a low carbohydrate diet fallacy that calories don't count. Check out Dr. Atkins "Atkins For Life" pages 73-75 if you don't believe me.
Beware that cutting calories too drastically (under 1200 for women and under 1800 for men) for long periods of time lowers your metabolism and slows body fat loss. It will also result in loss of muscle mass and other vital tissues. The pitfalls of extreme low calorie dieting are discussed here.
Increases In Metabolism – Metabolism – specifically how many calories we burn in a day - is influenced by factors you cannot control including age, sex, genetics, and by factors you can influence, particularly how much muscle mass you have and how many calories you burn through activity. Adding muscle to your body is an efficient metabolism booster with a plethora of other benefits.
A pound of muscle is more compact than a pound of fat and more metabolically active. A pound of body fat burns roughly 3 calories a day while a pound of muscle burns roughly 50 calories a day. Muscle is firm and attractive while body fat is soft and in too great a quantity unappealing. Muscle increases your strength, endurance and metabolism.
People who are sedentary or ignore resistance training naturally loose muscle mass (about 3 percent a decade between 30 and 80 years of age). This is the chief reason people experience a slowed metabolism as they age. With loss of muscle mass comes a lowered calorie demand. If you eat them same amount of calories as you did before losing muscle you will gain body fat.
Illness and Wasting Diseases – not a desirable method, folks. I just mention it because it’s a common phenomenon.
Friday, November 2, 2007
Scary! Bardelli Family Halloween Photos
It doesn't get much spookier than this...Happy Halloween, ha, ha, ha, ha ha, ha!
Thursday, November 1, 2007
Welcome To Kudos For Balanced Fitness & Lifestyle
I’ve been considering changing the name and focus of this blog for awhile. The spirit moved me but the flesh was weak. Ha, ha. Now I feel it’s time to widen my focus and write about a wider and richer range of topics. And it’s time to redefine my place in the blogging world. November 1st is the first full day of my new age (I turned 48 on October 31st) so it seems like an appropriate date for change. It's my personal New Years Day.
I know from experience, reading research, and witnessing many personal transformations including my own that eating a low or controlled carbohydrate diet is a good weight loss tool and a healthy approach to eating for many. But controlled carbohydrate eating is only one small part of my fitness lifestyle. And controlled carb dieting is not the “one size fits all” or “be all, end all” solution some people make it out to be.
I’ve become increasingly aware that many people struggling with their weight – including plenty of low and controlled carbers – are missing a key piece of the weight loss / weight control puzzle. They overlook or ignore exercise, and resistance training in particular.
This unique key to a fit lifestyle is of such unfathomable value to weight control and health that I feel drawn to emphasize weight training – also known as resistance training, weight lifting, and bodybuilding – in my blog. I have done this somewhat in the past. I have the experience and knowledge to write on this subject in depth and it’s time I gave this topic more attention.
I’ve also become concerned with the tone of a few low or controlled carb blogs and prefer not to be viewed in the same light or venue.
Many low and controlled carbers seem to never reach goal. Others reach it but can’t stay at goal or continually flog themselves for not staying at an arbitrary weight day in and day out. Others regularly attack or insult anyone who disagrees with their views. The negativity is a put off to me.
Limiting carbohydrates in your diet is one of many viable approaches to weight control BUT I don’t share the view that someone who chooses to eat a low or controlled fat diet means someone is “gobbling donuts, candy, and bread”.
Some “low fat” diet approaches are healthy and balanced because of their similarities to low carb. Many bodybuilders, fitness competitors, and other athletes limit fat in their diets and rarely indulge in desserts or other refined carbs. They eat a diet that relies heavily on fruits, vegetables, fibrous grains, beans, legumes, nuts, lean meats and dairy, and they feel and look spectacular.
Nor do I agree with slamming people or calling them names. One blogger repeatedly provokes or insults people from various walks of life and recently attacked reputable physician Dr. Mehmet Oz and well respected personal trainer Jillian Michaels – both whom I greatly admire – by calling them a derogatory term because the didn’t see exactly eye to eye with they blogger's views. Those so-called clowns are educated, well informed people who demonstrate their knowledge though a fit, healthy lifestyle that garnered them fit bodies to boot. The proof is in the package baby. And these two knowledgeable professionals do not deserve to be treated with careless and callous disrespect by anyone.
In the interview in question – a Larry King Live show I happen to have on TIVO – Dr. Oz and Ms. Michaels were the counterpoint view to Gary Taubes and Dr. Andrew Weil, both whom I also respect. This is a standard format in media to give both sides of an issue or topic fair coverage of opposing opinions and balanced argument of issues. It’s not meant to be an invitation to personal attacks or insults – a sign of lack of class and judgment. AND at the end of the interviews they compared their daily menus and found them remarkably similar.
I’m fed up with the general animosity, name calling, inflexibility, and “my way or the highway” approach that prevails in the low carb blog world right now. I’ve witnessed as much as I care to of this behavior as I’ve traveled through the internet lately.
I’m sick and tired of the diet Nazi approach from ANYONE. Everyone has a right to design a lifestyle of their own choosing (whether said lifestyle is based on fact, fiction, hearsay, research, misinformation, opinion, or sheer preference) without being verbally flogged.
Low or controlled fat diets and their practitioners and advocates are not the devil’s spawn as some would have you think. Some people experience weight loss success and good health on low fat and/or low calorie approaches.
I’ve eaten both a controlled fat and low fat diet and controlled calorie diet in the past with reasonably successful weight loss. I never reached the level of fitness I wanted on a controlled or low fat diet or low calorie diet. I ALSO never reached the fitness level I wanted on a LOW CARB diet either.
Low carbohydrate eating or dieting is not magical or a surefire cure for weight issues nor is it the golden key to a fit body – it’s only one piece of the puzzle. (Not to mention you can outstrip the benefits of low carb by eating too many calories and Dr. Atkins said this himself). For some it doesn’t even belong in their health and fitness lifestyle.
We are not all the same, we’re not metabolically identical, nor do we all have the same genetics, physiques, lifestyles, desires, tastes, likes and dislikes. And as one controlled carber recently pointed out controlled carbohydrate does not have to be high fat, in can in fact be controlled in fat. And I still cannot stomach chicken skin and pork rinds (GROSS), nor am I willing to completely forgo beer and pizza for the rest of my life.
I have averaged 3 pizza boxes, a six pack of beer bottles, and two wine bottles in my trash all summer long and I STILL lowered my body fat percentage by 7 percent and lost 10 scale pounds! I’ve cycled my carb intake for about 5 months now averaging between 10 carbohydrate grams and 143 grams a day (not including alcohol calories) and I have achieved my lowest body fat percentage and scale weight ever.
I just turned 48 and I’ve never been in better shape. And I plan to improve.
I plan to publish sections of my log books covering the time of my transformation at my new blog Kudos For Power 90X. I’ll give my “anecdotal” evidence on what it takes for this woman to get in her best shape ever. If you choose to use any of this information it’s completely up to you.
CARBOHYDRATES are not evil nor even the great mystical way to weigh less. I proved I can eat a diet moderate in carbohydrates and STILL LOSE BODYFAT.
So if a very low carbohydrate diet (less than 20 to 50 grams a day) was not a part of my best success, what was it that finally made my fitness puzzle click into one cohesive whole?
Resistance training. Weight lifting. Bodybuilding. That’s what.
I put on muscle mass and revved up my metabolism. Although I’ve done some form of resistance training for years (including free weights, machines, bands, Body For Life, Power 90, Joyce Vedral’s pyramid approach) I used to maintain my not so desirable body fat and weight at roughly 1500-1700 calories a day and would gain if I went past that. And that was on both a low fat diet and later a low carb diet. Now I can go as high as 1900-2300 calories a day and moderate carbohydrates (50-120 grams a day) several days a week and maintain my weight.
As the long time successful info-mercial for Total Gym points out “Aerobics alone might not change your body shape.” Muscle is truly the key to getting truly fit and you only gain and maintain muscle mass through resistance training.
Until I pushed my personal envelop and got serious about my resistance training I struggled with excess body fat. Only after I started an intense program (Power 90X Baby!) rigorous enough to push my muscle building to the next level did I see my overall fitness improve and my body fat percentage drop dramatically.
So I’ve decided it’s time to change the focus here at “Kudos”. Controlled carbohydrate eating will still be a topic I’ll cover from time to time, along with other options for eating for health and fitness. But optimizing personal fitness including physical, mental, and spiritual, will be my main focus. Looking at just one component to a healthy lifestyle – a low carbohydrate diet or nutrition or exercise alone – is one sided, short sighted, and not optimal. I want to explore all aspects of what makes one healthy, strong, fit, and successful at weight control and life in general.
It is time for a change. I’m moving on. This blog is here to stay for now but I’m going to concentrate on what made ME successful so far in MY fitness and weight goals and my life in general. While my site address will stay the same for now I plan to move to my new Kudos For Balanced Fitness & Lifestyle blog soon.
My content will change somewhat including who and where I link to in my sidebar. I believe in freedom of speech but I’m not required to point my readers to content I think is not beneficial or positive, one-sided or plain lopsided. Success, balance, and a positive approach to life will be stressed.
Topics you can expect to see covered will include fitness, nutrition, resistance training, women’s issues, women’s fitness, bodybuilding lifestyle, fitness program and video reviews, videos, mental and physical health, psychology, science, Cerebral Palsy, colitis and Crohn’s disease, dealing with disability and physical challenges, spiritual life, life in Nevada, helpful and fun links, and more.
Welcome to the Kudos For Balanced Fitness & Lifestyle blog! I hope you’ll continue to visit and enjoy our new refocused format. Kudos for readers and other friends!
Definitions
bal•ance
1. a state of equilibrium or equipoise; equal distribution of weight, amount, etc.
2. something used to produce equilibrium; counterpoise.
3. mental steadiness or emotional stability; habit of calm behavior, judgment, etc.
4. a state of bodily equilibrium: He lost his balance and fell down the stairs.
Fit
1. adapted or suited; appropriate: This water isn't fit for drinking. A long-necked giraffe is fit for browsing treetops.
2. proper or becoming: fit behavior.
3. qualified or competent, as for an office or function: a fit candidate.
4. prepared or ready: crops fit for gathering.
5. in good physical condition; in good health: He's fit for the race.
Fitness
1. the general condition of the body or mind with reference to soundness and vigor: good health; poor health.
2. soundness of body or mind; freedom from disease or ailment: to have one's health; to lose one's health.
3. a polite or complimentary wish for a person's health, happiness, etc., esp. as a toast: We drank a health to our guest of honor.
4. vigor; vitality: economic health.
Cool Links of the Week
Coolest Websites of the Week
Does the title mean I’m going to do this once a week? Maybe, maybe not. Loosen up folks, there’s more to life than rules, causes, routines, structure, and flog blogging the supposed bad guys.
Here are some really cool sites you might want to check out:
Worldometers – real time world statistics. Check out the food section and “millions of calories consumed this year”.
Cooking By Numbers – Tell them what’s in you refrigerator and cupboards and get recipes.
Theoi Greek Mythology Site - a site exploring Greek mythology and the gods in classical literature and art. The aim of the project is to provide a comprehensive, free reference guide to the gods (theoi), spirits (daimones), fabulous creatures (theres) and heroes (heroi) of ancient Greek mythology and religion.
The World's Healthiest Foods
130 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found on the site.
Bible Map.org – See where biblical events took place.
Mr. Picasso Head – Create your own Picasso style works of art.
UWL Exercise Video Index – see exercises properly demonstrated.
Created and modified by Dennis Kline, Travis Erickson, John Blaak, Sophia Nimphius, Adam Schneider, Jen Steckart, Tim White, Beth Byron, Jason Whitmire, Jim White, Yaw Baidoo and the list is getting longer...
For all bloggers and writers, here is a website to sharpen your skills, Writerisms and other Sins.
Librarian Chick’s Wiki – Loads of Great Links.
And last but not least, for the rest of my fellow sane, thinking, anti-war peace-niks it’s the Ribbon Based Economy Page.
Wednesday, October 31, 2007
Tuesday, October 30, 2007
Quickie Update
Bruno and I at the Nevada Day Parade before the crowd gathered.
Just a quick update. My weight this morning was 114.5 pounds, my body fat is 18.7 percent, and my total body fat is 21.5 pounds. Yeah!
Jerry filming the Nevada Day Parade
My son's home today with allergies (I think, it might be a cold), a 1 degree fever and a cough. He did the exact same thing last year, was home sick the day before Halloween then managed to go to school for the Halloween carnival. I'm hoping he'll be well enough this year too.
Nevada Day Parade
Bruno's making Halloween decorations and I'm getting all our store bought decorations out of storage and dusted off. We'll be decorating tomorrow. We started Sunday but it's been raining a lot so we had to put the outdoor stuff on hold. I'll be videotaping Halloween night and hopefully we'll have some fun footage to post.
Now excuse me, I have birthday Belgium chocolates to eat. (I'm doling out three a day to myself at 190 calories a serving). These are the good kind that make your eyes roll back in your head. Oh! Yes!
Just a quick update. My weight this morning was 114.5 pounds, my body fat is 18.7 percent, and my total body fat is 21.5 pounds. Yeah!
Jerry filming the Nevada Day Parade
My son's home today with allergies (I think, it might be a cold), a 1 degree fever and a cough. He did the exact same thing last year, was home sick the day before Halloween then managed to go to school for the Halloween carnival. I'm hoping he'll be well enough this year too.
Nevada Day Parade
Bruno's making Halloween decorations and I'm getting all our store bought decorations out of storage and dusted off. We'll be decorating tomorrow. We started Sunday but it's been raining a lot so we had to put the outdoor stuff on hold. I'll be videotaping Halloween night and hopefully we'll have some fun footage to post.
Now excuse me, I have birthday Belgium chocolates to eat. (I'm doling out three a day to myself at 190 calories a serving). These are the good kind that make your eyes roll back in your head. Oh! Yes!
