<p>I used to love Egg McMuffins. Now I make my own at home. 2 pieces of Canadian bacon, one egg and one ultra thing slice of cheddar. Puts my cholesterol over the roof for the day, but I like them and I don’t feel hungry. I can definitely tell eating less bread is helping me stay full. My problem started when I was working 30 miles away - I’d drive home and pass right by MickeyD’s - french fries. Fried chicken club sandwich. H is constantly at work so I was always eating alone. I’m still eating alone, but at least I’m being smarter about it.</p>
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<p>That’s a good way to go. As far as bread goes, English Muffins are probably the best option. Plus, when you make them at home, they are actually hot. I can’t stand the Mickey D’s breakfast items that aren’t even hot enough to begin to melt the cheese. I eat so little bread that the biscuit almost made me feel sick.</p>
<p>I just decided that, rather than eat the bread, I’d rather have a third piece of thick slice bacon and a third egg when I have bacon and eggs – like I did for lunch today. :)</p>
<p>I confess, I go to McDonalds occasionally, and get a McDouble and don’t eat the bun.</p>
<p>Without the bun it is only 230 calories, no carbs, and only a buck.</p>
<p>Full 2 1/2 hour workout. Felt sluggish after yesterday’s beers. Really don’t see how runners and beer mix. I rarely go to post-run beers when I run with my trail group. </p>
<p>The usual stretch/strength/core with a lot of dynamic stretching and foam roller. 5 miles on treadmill. 8:30 /7:30/7:30/6:24/8:30</p>
<p>WOOT to the 5 (and 6) pound partiers – Countingdown, sabaray, and broom, right?
Plant mom, glad to hear all is well!
Lots of links to still go follow but wanted to poke my head in to say hi. Felt like skipping the snowshoeing today but didn’t, although I do have an evil an to celebrate h’s homecoming with air popped popcorn tonight. God knows what he ate last week in South Carolina but that is his issue. When he’s here with me, he’s going along with the gentle diet, so I’ll take it 
We have a date with his doc Monday so ill do my homework and read those sugar links ;)</p>
I just don’t have the willpower to resist MickeyD’s. There are just some foods that are triggers so I can’t even get them. I can’t buy just one donut. It’s a dozen. If I stop at the drive through, no one knows I’m the only one eating it. So I just have to say no. And now it’s time for a walk with sabadog!
<p>Recovery day for me. Just a quick little 25 minute something to get the blood flowing. To the basement for a Rachel Cosgrove circuit.</p>
<p>Each round: five exercises, 30 seconds work, 30 seconds rest</p>
<p>DB lateral lunge with overhead press
Single leg dead lift with DB row
TRX pushup and pike
TRX single leg squat/jump
Farmer’s carry with 65 lb DB</p>
<p>rest till heartrate falls to 60% and repeat for four rounds. Gotta admit, this is a really nice little workout. Works the whole body. Every exercise is good, and challenging. Gets me huffin and puffin, but not crazy high heart rates.</p>
<p>I did the farmers carries stepping down the agility ladder and back. That was great. Forced me to be nice and slow and deliberate. I shouldn’t have gone so long without doing farmer’s carries. Dan John is right. Terrific exercise. Probably more bang for the buck than anything else around because none of us do any exercises like that.</p>
<p>Off to cook a healthy dinner! Pork chops fried in lard… What’s that T-shirt say? [PRAISE</a> THE LARD!](<a href=“http://eatingacademy.com/wp-content/uploads/2011/12/Peter-Attia.jpg]PRAISE”>http://eatingacademy.com/wp-content/uploads/2011/12/Peter-Attia.jpg)</p>
![http://eatingacademy.com/wp-content/uploads/2011/12/Peter-Attia.jpg]PRAISE](http://eatingacademy.com/wp-content/uploads/2011/12/Peter-Attia.jpg%5DPRAISE){kind=link}
<p>Thanks for your concerns. Hanging around a hospital is no fun for the family members or the patient. </p>
<p>5 miles of brisk walking with H today. We’re having an unusual cold snap for the beginning of March. Freeze warnings tonight. Certainly these will be the last sweater days of this winter.</p>
<p>2.75 miles today. Yesterday was a rest day. </p>
<p>Have now a pretty good sense as to why some day are running better than the other. </p>
<p>I guess I am still not fully recovered from the time difference - went to sleep around 2 and force myself getting up about 4 pm to go to the gym. Don’t feel like running at all. </p>
<p>The 1/2 will be very early in the morning. Do I have to get up early in some weekend days to get my body use to run that early?</p>
<p>1 mile (I did a lot of strength-training and had a few sore muscles and didn’t feel like running that much)
Military Press, Barbell Squats
Dumbbells: lateral raise, front raise, rows, chest press, curls, tricep overhead press, delts, flys
Stretching video
Floorwork: upper abs, obliques
Machines: dips, pullups, chest press, rotary torso, abs, abductors, adductors, leg lifts</p>
<p>2209 calories, 26% carbs
Big food day Will go back to the program on Monday.</p>
<p>Thanks for the congrats!
I was not exactly svelte at my wedding, but where I am now is a big improvement from almost two years ago. </p>
<p>I quit McDonald’s and other fast foods at that point and have not been to a drive-through since. On some things I have just had to go cold turkey.</p>
<p>No plastic surgery for me, though – not with the blood thinners. We’ll see how much elasticity I recover – after 30 years of carrying all that weight, it just may not happen. My mantra is now “Contents may have shifted while on your journey” – which heaven knows is definitely the case! ;)</p>
<p>Cals 1973
Fat 107 g
Carbs 104 g
Fiber 25 g
Protein 140 g
Sugars 23 g</p>
<p>The BBC visits Rachel and Alwyn Cosgrove’s gym:</p>
<p>[BBC</a> News - Can an intense workout help you live longer?](<a href=“http://www.bbc.co.uk/news/magazine-21160526]BBC”>Can an intense workout help you live longer? - BBC News)</p>
<p>The video is really interesting. They have a big TV monitor on the wall. Only, instead of showing Dr. Oz, it shows the heart rate percentage of everyone working out in the gym in real time. 
What a great idea, for both the person doing the training and the coach conducting the group class.</p>
<p>I guess it’s some kind of Polar team package. Everyone wears a chest strap and a central computer grabs the data.</p>
<p>Wow, MOfWC, what a bummer! I hope you get your leggings soon. I received my package today and tried them on - the fabric has just the right weight and stretch to be worn under my running dresses and skirts! I like the tabbies. The leggings are made in England by a company with a very appropriate name - Insane Clothing. :)</p>
<p>BTW, ModCloth restocked the Tabby Leggings yesterday. Happy shopping!</p>
<p>Running 5.5 miles felt soooo good today after 8 hr sit-a-thon…</p>
<p>Idad, that is pretty cool! 
thanks for the link.</p>
<p>Wonderful getting to spend time with my daughter yesterday, but a lot of hours in the car. Kudos to those of you who do frequent business travel and stay on a sensible diet. That would not be easy.</p>
<p>24 minutes running at 130 hr on the treadmill. OMG this is mentally hard. I had one spike, which occurred when I glanced at the time and saw I was over half way done. I guess the excitement was too much for my heart. By the end I think I was race walking.</p>
<p>Has anyone tried this low heart rate stuff? I’m wavering between 2 formulas, one says I should stay at 128 or below and the other says between 135 - 157. I’d rather do the higher one, because it seems easier to stay in that range, but maybe that means I am just that much more aerobically pathetic.</p>
<p>I would be interested in knowing my hr, but I’m not interested enough to spend the money on it yet. I still mostly want a Garmin that would show me distance covered when I run outside on paths or trails where I at present have to guesstimate.</p>
<p>Going low tech I’m forced to pay attention to my breathing and how I feel. On my last treadmill run I increased speed too early more than once, and I could tell, ugh. I decided to go for the minimum number of mins I wanted, gave it a final push too early again, ugh, and wrapped it up.</p>
<p>Blank, where did you find the information and formulas about low heart rate running?</p>
<p>I slept for about 11-12 hours last night and woke up feeling moderately sore. I feel a lot better after being out and about for a few hours. More strength-training = more soreness I guess.</p>
<p>We got to the grocery store late which means that I got to check out Marshalls. Pretty slim pickings in the mens department. They did have Pro Combat Long Sleeve shirts in clearance for $10 (usually around $18) and UnderArmor long-sleeve heavyweight shirts for $15 (I’d guess about $25 normally). I have the same thing in a Nike and it is nice to wear for single-top warmth. I thought about the tops because they were so cheap but my TechWick and EMS hoody means that I don’t really need long-sleeve shirts.</p>
<p>They also had Nike Track Pants for $25 but only in S. I might go back and buy one as I should be able to wear it according to the Nike sizing chart at Dicks. I would have bought it today if there wasn’t a massive line at the checkout. That is one problem with Marshalls on Sunday morning. A lot of people go there to shop (they probably wander over from the grocery store like me) and they usually only have one to two people on the registers.</p>
<p>I tried the low hr stuff for 3 months last year and gave it up because I saw no improvement. I was basically walking and didn’t see much improvement. Plus I was tired of people asking me if I was on rehab!</p>
<p>If you read</p>
<p>I run comfortably at 150-160. I don’t really know what it would feel like to run at 130 - my guess is that my body would tell me to run faster.</p>