Monday, February 04, 2008

international travel and diabetes: immunization shots

I'm in the process of leaving the country for three months for research. Normally, this would be really easy. However, when you're a diabetic, it's a little harder than I'd like it to be. First off, like many people, you have to get your immunization shots. It sounds simple enough. It's even less painful than most people would think. The problem is, not all health professionals are trained the same.

Truth be told, I don't have an actual record of all my immunizations. In fact, I didn't have an official record until I was diagnosed with diabetes a few years ago and had to get certain ones done. Before then, I was working on pure memory, which tells me that I'm sure I got all the proper ones as a child, but I never had shots from maybe second grade and on.

So I knew that my visit to the travel clinic would be a big one because they'd probably have to shoot up everything imaginable. Fine. I get it. As long as it means I get to roam around the concrete jungle and return home in one piece, I'm okay. FYI, if you go to the travel clinic at the Tang Center, give yourself a good 2 hours because the consult is LONG! They go in detail about all the strange things you can get while you're overseas, especially a so-called third world country like the Philippines. I know they're trying to be clinical. However, some things just bordered on offensive. Anyway, all was fine until the nurse asked me if I had Hepatitis B.

Huh?

The conversation went a little something like this...

Fierce Runner (FR): I'm pretty sure I don't have Hepatitis B. If I did, wouldn't I know?
Crazy Nurse (CN): Well, that's the thing. Most people who have Hep B don't know. Have you been tested?
FR: No. But. Um... I'm pretty sure I haven't engaged in any activity that would cause me to have Hep B.
CN: Well, there is a chance that since you're from a Third World country, that you may have it. It may have been passed on to you by your mother, or you may have contacted it in other ways.
FR (irritated): I'm sorry. I think you misunderstood. I'm from GUAM, and Guam isn't a third world country. It's a US territory. I'm not sure what you're getting at.
CN: Yes, of course Guam is a US territory, but still. You may have been infected because it's common among people from third world countries.
FR (even more irritated): Again, Guam is NOT a THIRD WORLD COUNTRY! It's a US territory. I'm from this country.
CN: Yes, but your mom is from the Philippines and that's a third world country. She may have passed it on to you.
FR: But I'm the youngest of three kids. Don't you think she would have known that she had Hep B by the time she had me? I still don't understand why you would think I have Hep B.


By now, this conversation is beyond irritating because I want to poke the nurse's eye with the Hep B vaccine just to teach her a lesson. She leaves the room and has a long discussion with another nurse about what she needs to do about me. Again, she's under the impression that I secretly have Hep B. I'm also irate because this appointment is taking way too long and I have another appointment to catch all the way in Fremont! She comes back and says...

CN: Here's what we'll do. We'll give you your Hep A vaccination today and get you labs to test for Hep B. When those come in, we'll figure out the next step.
FR: But I'm pretty sure I DO NOT have Hep B!
CN: Sure. But we just want to make sure because you are from a third world country.


This is a lost cause. I'm angry, but I also have to go. So I tell her to just give me whatever shots I need, the labs and I go on my merry way. Five days later, CN calls me. Here's how the conversation goes...

CN: Hi FR. Good news! I'm calling to let you know that your test results are in and you don't have Hep B.
FR: I think I told you that last week.
CN: Sure. Well, this means we can get you your Hep B shot. Can you come in today?

Thursday, January 31, 2008

shuffle chafing

Last night I did a 5K run. This morning when I was in the shower, I felt a little stinging below my neck. Dripping wet, I stepped out of the shower and found this in the mirror. (Note: I dried off and got dressed for the photo - didn't want to scare ya'll off, ya know! See the wet hair?)

Apparently, I didn't find a good place to hook my shuffle to. This is how I wore the shuffle during the run:

I guess it kept hitting my lower neck. Hence, the chafing mark. Today's fierce runner lesson? Find a better place to hook your shuffle - preferibly where it won't chafe. Those kind of marks are a little harder to explain in the running world.

Wednesday, January 30, 2008

CrossFit One World W.O.T.D.


Freddy captioned this: Swallow your chewing gum and bad things can happen. It took me a while to understand what he meant. Now I get it Freddy! ha ha ha!

Warm-up
I did 60 minutes of yoga before class.

WOD
Run 5K.

Notes (to myself) about this workout:
I like running. I like it more than I hate it. To me, the key to running is good shoes and gear, and good music on your ipod (personally, I'm a shuffle kind o gal). The 5K was two rounds around the extended block around One World. I didn't realize we had to do it twice, so I came back to the studio after the first round and Jolie pointed out that I had to do another round. No big deal. I kinda felt like the 5K went a little too fast. I know it's been a while since marathon training, but I definitely know what 5K feels like. Twice around the extended block felt more like it. The first round flew by and I felt really light. It's a good feeling when you're running to feel light. The second round was a little heavier, but I was still energized when I hit the finish. UGH! Let's hope the weather stays as decent as it was today so that I can find the inspiration to run more.

Yoga in the evenings has been great. I've noticed that my mind is clearer and I'm able to do things I couldn't do like bind this one pose. It helps when you don't think about it too much. Just do. Allow yourself to be surprised. That's been my yoga week.

Tuesday, January 22, 2008

uninspired.

I don't know why. But these days I'm uninspired to workout. Maybe it's the weather. Maybe it's my frustration with CrossFit. Maybe it's me not knowing when to workout. Whatever it is, I gotta get out of this funk! UGH! Any suggestions?

Friday, January 18, 2008

donate to a good cause: help a pinay sista out!

Hello all!

I wanted to pass on some information about a fellow Runbu-Runner, Nerinna Valera. She's participating the the AIDS/Lifecycle this year. It's a really great event and she's raising money for a wonderful cause. I'm especially impressed because Nerinna has had to slow down her workout style this past year because of some health issues. Now, she's back on track and I'm really proud of her.

If any of you are interested, please donate and support a sista, will ya? Below is Nerinna's most recent donation letter. If you'll notice, Nerinna is also an amazing photgrapher. She's offering services with a minimum donation. Details are below. Thanks!



Hello friends and family,

As many of you already know, I'll be participating as a cyclist in AIDS/Lifecycle, a 545 mile cyling journey from San Francisco to Los Angeles. Since the 5th of this month I've been hitting the road putting in the mileage along with cross-training. My legs feel stronger, I'm cyling faster, and lovin' it. It's a little hard when it's raining but rain or shine I'm out there.

I know it's only been a week since my last e-mail but for the fundraising portion I wanted to thank those who have donated. Every bit does help. And to encourage those who haven't yet had a chance to donate, I'm offering photography services. As some of you know, I'm a photographer and I will gladly spend one hour photographing you, your family, your children, baby, dog, cat, parakeet, and/or goldfish if you donate $100 or more. You'll receive a CD of high resolution images which are up to poster size printable, online viewing of images will be available, and your $100 is fully tax-deductible. Your contribution will go towards two wonderful nonprofit organizations and you'll be getting a great photo deal! Christmas is next week and New Year's is around the corner...it could be a holiday present to self, family, or pet. You won't be disappointed. Samples of my work can be seen at nerinna.com or on my photo/cycling blog at http://nerinna.bigfolioblog.com.

You are an incredible and important part of reaching my fundraising goal and I do hope you will support me, the San Francisco AIDS Foundation, and the L.A. Gay & Lesbian Center. Again, no amount is too small. Also, please send me names of friends or family members who have been affected with AIDS/HIV. I will fit their names onto my jersey to remember who I'm riding for. Hope you all are looking forward to some time off and fun during the holidays.

Hugs,

nerinna

Make a donation now on my personal page:
https://www.aidslifecycle.org/donate/2324

Wednesday, January 16, 2008

CrossFit One World W.O.T.D.

Okay. So you might think this is a little disgusting. You've heard of snow angels, right? Well, this is a sweat angel. After a CrossFit workout, you're literally dripping wet with all that sweat, so this is the mark that you leave on the floor. Granted, my sweat angels tend to look a little weird because I lay on my stomach and there's usually two circles denoting the my bust. I refuse to take a photo, so I figured Austin's sweat angel would be good enough. ha ha ha!

Warm-up
Run around the block (1.1 miles)
Stretch session

WOD: "Twenty-One"
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups

No time recorded.

Tuesday, January 15, 2008

CrossFit One World W.O.T.D.


Warm-up
Jump Rope - 5 minutes
THREE rounds of:
Samson Stretch
10 shoulder rolls
10 overhead squats
10 GHD sit-ups
10 GHD back extensions
10 band assisted pull-ups
10 dips

WOD: One If By Land, Two If By Sea
Complete five rounds for time of:
Run 400m
Row 500m

No time recorded

And then...
25 GHD sit-ups
25 GHD back extensions
25 Abmat sit-ups
25 Supermans
100 twisters

Thursday, January 10, 2008

CrossFit One World W.O.T.D.


Warm-up
TWO ROUNDS:
10 jump rope rotations
10 shoulder rolls
10 jump rope rotations
10 overhead squats
10 jump rope rotations
10 band assisted pull-ups
10 jump rope rotations
10 dips

WOD: Burpee Complex
Complete five rounds for time of:
5 squats
5 squat sprawls
5 push-ups
5 squat jumps
5 burpees

Joanne's Final Time - 9:53

And then...
25 GHD sit-ups
25 GHD back extensions
25 Abmat sit-ups
25 Supermans
25 Hollow rocks (or my own pathetic version of hollow rocks)
100 Twisters

Notes (to myself) about this workout:
This WOD sucked. However, it gave me a better understanding of burpees, which makes me appreciate them a little more.

Wednesday, January 09, 2008

CrossFit One World W.O.T.D.


This is Jolie, one of the instructors at One World. She was the cover girl for this month's CrossFit Newsletter. Here's what Freddy posted: By now, all of you should be subscribed to the Crossfit Journal, but if you are not, here's another reason! Our very own Jolie Gentry is the cover story of the January 2008 issue. It's a great article. Jolie shares her thoughts on being a female athlete, her start with Crossfit, and a little insight about her job (she's a cop and a SWAT operator if you didn't know)! Congrats Jolie and way to start 2008 off with a bang!

Warm-up
Jump rope
THREE rounds of 10 reps:
Shoulder rolls
Shoulder press
Push press
Push jerk
GHD sit-ups
GHD push-ups

WOD: Jelly Legs
Complete five rounds for time of:
500m row
25 squats
25 box jumps 12"

Joanne's Final Time: N/A

Notes (to myself) about this workout:
This was my first CrossFit workout of the year. A little late, I know. It's just that I've been busy finalizing plans for the Philippines, taking care of the stupid things I put off during the holiday, and helping my brother move into his new place (don't get me started on that!). I did his WOD instead of the one posted because I didn't want to lift max weights after getting immunization shots.

I like WODS like this because they're long. I think I took over a half hour. For me, that's an ideal WOD because it's both cardio and strength over a good amount of time. I'm definitely out of shape, but I need to just honor the fact that I'm back on my feel wa-hoo!

Monday, January 07, 2008

fierce products: weekly fitness journal

A few weeks ago I wrote a rave review about the Streaming Colors Fitness Wall Calendar and mentioned that they had a new Weekly Fitness Journal. After what felt like an eternity of waiting, I finally received my weekly calendar in the mail this past Friday (Jan 4th). Admittedly, I was a little disappointed because I lost a few days. However, I'll spare the company forgiveness just because I like them so much!

Unfortunately, I have a lot on my plate and haven't been able to fully appreciate the planner because I'm up to my eyeballs in planning for the Philippines and getting my fellowship stuff done. UGH! It doesn't help that yahoo! isn't working right now. Right now, I hate you, yahoo! I hate you!!!

Okay... back to my point... Here is my assessment of the new weekly fitness journal. Some things I really like...
- I like how colorful and clean it is, just like the wall calendar.
- There are a lot of great tips in this planner that I really appreciate.
- It's nice and light, so you can take it places (as long as you have the right size bag).
- I like the milestones and accomplishments pages (but I wish they happened at the end of each month).

Some things I think need some fixing...
- Though I appreciate the square format to match the wall calendar, the size makes it a little hard to carry around if you have a smaller bag. There is a 3-column format to the pages, and I think it should be cut to two columns so that the overall planner can be thinner. (If your planner stays in one place, like the office or your bedside, this isn't a big deal. However, I like to carry it with me, so it's a little inconvenient.)

- I think there needs to be a way to mark (1) your currently monthly color guide and (2) your current week. Franklin Covey planners allow you to do this with their adjustable bookmarks. Right now, I'm doing it by using post-its and bookmarks which works, but I wish there was a more efficient way of doing this. A lot of school planners allow you to tear the corner of the bottom page so that you can sift to your current week. Maybe this would be a good way of doing that.

- I wish they kept the squares the same as the wall calendar. This is what the wall calendar looks like:

I really like this format. Unfortunately, The weekly calendars don't have all the lines in between. There's just one large square, like this:

I like seeing a lot of color, so I wish there were more lines in the box to allow for that. It would also make the wall calendar and the weekly planner consistent.

- They have a "Food Diary Worksheet" and a "Food Diary Quick Look-up Chart" which I think is nice, but I think the "Food Diary Worksheet" needs to somehow be incorporated weekly or daily. I also think there needs to be more "Food Diary Quick Look-up Chart" pages.

In this design, one week is on one page and I was hoping that one week would be between two pages, like a lot of planners out there. That way, you have room for your coloring activities, plus your food and exercise journal. Also, it would allow you to give yourself a weekly kudos and such. Granted, this would make the planner a little thicker, but more comprehensive.

I have to say that my review is still a little early and I'm still trying to navigate my way through this journal. It's a brand new product and from what I can tell, the company is still looking for opinions on this. I firmly believe that things take a while to perfect. As a first try, I sill like this planner. Also, I think folks should invest in this planner or the wall calendar because it really is a fun way to get your fitness on.

If any of you have suggestions or would like to share how you're using it, that would be great! I'd love to hear some ideas!

Thursday, January 03, 2008

2007 Final Count

Using my handy-dandy Streaming Colors Fitness Calendar from 2007, I decided to tally up my workouts. Here is my final count...

CrossFit: 69 hours
Krav Maga/Fit-2-Fight: 8 hours
Spin: 34 hours
Running/Walking: 12 hours
Yoga: 54 hours
Bellydance/Salsa: 53 hours

Total workout hours: 230
Average workout hours per week: 4.42


In looking back in my calendar, it was interesting to see what months I was really on and what months I was totally off. Early in the year, especially in February, the workouts were slim because I sprained my ankle and busted my knee open. Remember that? I sprained my ankle again not too long after that. Needless to say, it was a pretty rough start. I was pretty consistent (to my surprise) for the rest of the year, except the holidays.

I was also surprised to discover that I'm about 12-15 pounds lighter now that I was this time last year. I think it has to do with the byetta I've been taking. Also, I was in a relationship last year with a guy that didn't have the eating restrictions I had, so I just faltered. Lesson learned. When in a relationship, you have to stick to your own health goals. In 2007 I think I learned a lot about health - especially in the latter part of the year when for some reason, my health seemed to be in a more crucial state.

One of the most important lessons I've learned last year is forgiveness. In this culture, we're so fixated on being perfect that we forget that real learning comes from the mistakes we make. I've learned to forgive my body and to honor it for what it does, as opposed to focusing on what it is not. My body is not a size 2. I'm okay with that. I forgive my body for that because this non-size 2 body does so much more. Hence, the hours of CrossFit and dealing with THREE sprained ankles quite gracefully.

In 2008, I'm hoping to do more CrossFit. In fact, each month, I'm going to record my goal hours with each exercise and see if I actually make it. Also, with my challenges, I've decided that taking away food isn't the best thing because it makes me want it even more. I can do that for a short period, say 30 days. But the more I do it, the less healthy my relationship with food becomes. So my next resolution is to make sure I'm eating a serving of fruit and/or veggies at every meal. It's been working nicely so far. Maybe that's my first resolution. More on that to come!

Wednesday, January 02, 2008

Healthy New Year Advice

I opened my email this morning and received the following article. For those of you who don't know, I subscribe to the Hungry Girl newsletter. When you go on their site, you can sign up pretty easily. Their advice is pretty sound - especially if you're looking for interesting snacks and food. Anyway... I never really know how to start the new year with resolutions and all. Though I believe in resolutions, I believe they should happen all year long. Hence, why I haven't drawn any new ones just yet. I'll get back to that one though. Anyway... in honor of the new year, I wanted to send out some friendly advice that the folks at Hungry Girl sent out today. Good luck with your own resolutions, whatever they may be!


Dear Hungry Girl,

I know so many people make New Year's resolutions to eat better, and then they give up within a week or two. Why do you think this is the case, and what can I do to avoid falling into that same trap?

Addie Wants Advice


Dear Addie,

Happy 2008!!! Great question. You're right! So many people say they're going to start eating better in January, and then two weeks later, they're back to their old habits. I have a theory or two about this -- and basically it all boils down to setting realistic goals. Here are my TOP ATE tips for successful eating in 2008. Ready? Good...

1. Don't go "on a diet". While diet plans can be helpful, if you think of yourself as being "on a diet", everything will be too black and white. If you're on a diet and suddenly you have a little setback, you may decide you're "off your diet" and go back to your old ways. Think of your new eating plan as more of a lifestyle change -- one that will have ups and downs, with good days and bad.

2. Don't deprive yourself. Remember, your new eating plan shouldn't be about dep rivation. It should be about SATISFACTION. Find foods you LOVE -- ones that satisfy you but are better choices. This is KEY.

3. Drink lots of water. Water is good for you. It's good for your skin and your metabolism. And it helps fill you up. Plus, not enough water can make you cranky and more likely to make bad food choices.

4. Listen to your body. It knows things. If you know that eating cereal for breakfast makes you hungrier throughout the day, then don't eat cereal in the morning. Pay close attention to your body cues. This will help tremendously.

5. Live one day (or even one MEAL) at a time. Don't be discouraged and beat yourself up if you fall off the wagon and eat badly -- just be more aware of what you eat during your next meal.

6. Get exercise with activities you enjoy. I used to HATE exercising. I feared it. Now I exercise but only do what I like (which happens to b e walking on a treadmill 5 times a week while watching reality TV, and weight training 2 times a week with a friend). Find something you actually like to do, and you'll do it. Don't take on an exercise routine that causes pain or discomfort -- you'll just end up ditching it completely. (And I know this isn't an EATING tip, but it's important!)

7. Let yourself cheat a little. Everyone strays once in a while. It's totally normal. Splurge when you need to, and enjoy it (don't feel guilty)! Then get RIGHT back on track, and prove to yourself that you can handle a cheat meal now and then.

8. Keep track of what you eat. Write it down. As dorky as it sounds, you WILL 100% without a doubt do better if you hold yourself accountable for what you eat by keeping a food journal. Just do it -- even if you only write in it every OTHER day.

Good luck -- and have fun!

Monday, December 31, 2007

CrossFit One World W.O.T.D.

The last WOD of the year! Yeah. That's me sitting on the floor next to Eric who is about to die from this WOD. I wanted to make sure I ended the year right by doing this WOD.

Warm-up
Jump Rope - 5 minutes
THREE sets of:
Samson Stretch
10 shoulder rolls
10 overhead squats
10 push-ups
10 sit-ups

WOD
Complete 5 rounds for time of:
Row 500m
50 squats
30 back extensions

Joanne's Final Time - 35:45

Thursday, December 27, 2007

CrossFit One World W.O.T.D.

For those of you who don't know him already, this is Sam, the sushi chef wonder from Semo Sushi in Fremont. Sam thought it would be funny to pose in this Zoolander best. Err. Um. Sam, please stick to sushi!

Warm-up
Row 1000 meters
THREE rounds of:
Samson stretch
10 shoulder rolls
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

WOD
Complete 21-15-9 reps for time of:
Right arm kettlebell swing
Right arm kettlebell overhead squat
Jumping Pull-ups
Left arm kettlebell swing
Left arm kettlebell overhead squat
Jumping Pull-ups

Joanne's Final Time - 26:25

Notes (to myself) about this workout:
I started with 20# for the kettlebell swing, but scaled down to 15# towards the end. It had been a while since I've been to CrossFit, and this WOD totally wiped me out. I thought I was going to die!

OWMA Quotable Quote
"More boobs!"
- said by John regarding ACB's CrossFit photo

Thursday, December 13, 2007

CrossFit One World W.O.T.D.

Yeah. This should make you think twice before being naughty!

Warm-up
200 meter run
25 band assisted pull-ups
200 meter run
25 push-ups
200 meter run
25 sit-ups
200 meter run
25 squats

WOD
Complete the following for time:
Row 1000m
20 kettlebell swings 25#
20 box jumps 12"
Row 500m
20 box jumps
20 kettlebell swings
1000m row

Joanne's Final Time: N/A

And Then...
50 Abmat Sit-ups
50 Back Extensions
100 Twisters

Wednesday, December 12, 2007

journal for healthy habits

In case any of you were looking for a great gift idea for yourself or for someone else, may I suggest a Streaming Colors Fitness Calendar? I've been using this to help me track my workouts for the past two years and I gotta tell ya, it's worth every penny! In fact, here's an excerpt from Fitness magazine about these great calendars!

Basically, the point of the calendar is that each month, you set out your health goals. They can be the same every month or they can change depending on what your needs are. You set your goals and give them a corresponding color like so:

Each day, there's a grid that you fill in where you record how/if you maintained that goal. Here's a sneak peek in to what's inside the calendar.

The Original calendar is a wall calendar. I love it because it gives me a monthly visual of what's going on in my life health-wise. You'll need a set of highlighters to fill in the calendar. Personally, I think this is the fun part. If you go on the site and look for customer raves (or reviews), you'll see that they printed mine. Here's what my rave says (it's the 5th one on the list):
"I can't begin to tell you how much I love my Streaming Colors calendar! As a busy graduate student, it's really easy to fall into unhealthy habits. However, as a diabetic, good health is something I have to constantly work on. This calendar has been a life saver (literally!) because it allows me to track my workouts and health goals in an inventive way. I didn't realize how much fun I would have seeing each month come alive with the different colors. The best part is that it's taught me that trying to develop good habits also deserves a good reward. I always look forward to my end-of-the-month treat to myself. I can't wait to see what 2007 is going to look like!"
-Joanne R., Hayward, CA


This year, they've added a NEW PRODUCT to their line: a WEEKLY fitness calendar! I just placed my order and I can't wait to get it! When I bought my calendar last year, I exchanged a few emails with the folks at Lurhs Media, and they asked me for suggestions. I mentioned a weekly planner and they said that they've been getting a lot of requests for one. I'm so glad they finally have it for 2008!

It looks great so far and like the wall calendar, the same concepts apply. Oh! I also forgot to mention that each calendar (wall or weekly) has current information about the food pyramid and exercise guides. So it's more than just a calendar because it include some important health info. Check it out!

For those of you who are serious about tracking your health goals, are training for some big sports event, or just want some colorful, visual motivation to get a move-on, I say order your fitness calendars stat! (Note: They offer a discount if you buy the calendars in twos. Also, if any of you are in training groups and want to buy in bulk, or would like to sell them for a fundraiser, their site gives you info on that as well.)

Monday, December 10, 2007

the big 3-2 CrossFit style!


This is how the day started. I decided to begin the big 3-2 correctly by going to the 9am CrossFit class.

CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Stretch

WOD: Modified Murph
Complete the following:
Run around the block (1.1 miles). Upon your return, complete as many rounds as you can in 15 minutes of- 5 pull-ups/10 push-ups/15 squats. Then, run around the block again. Post your total rounds and total time to comments.


This is my final time. Yeah. Happy birthday to me! Brian and I didn't do the full 15 minutes of 5-10-15 because Freddy was under the silly impression that 10 minute miles are pretty normal. (Ahem. I run about a 15 minute mile. One can walk at mile in 20 minutes, not 10 minutes, Freddy. What planet are you running on?! Oh yeah. BOO! to the person that stole my 5-10-15 station. It totally slowed me down and f--ked up my rounds!)


This is what I looked like at the end of the workout. Thanks to Officer Brian for being a good sport and letting me sneak this pic. ha ha ha!

Some CrossFit videos that make me laugh:

This is Josh and Lil Joe doing the "Superman" thang.


This is Freddy and Austin joining in on the "Superman" thang.


This is the video that started it all...

Friday, December 07, 2007

ya hear me, Manang Cell Phone?

Dear Manang Cell Phone,

It saddens me that I have to write to you yet again. Though absolutely normal coming from you, your behavior in today's class was completely unacceptable. It's completely inappropriate to answer your f--king cell phone when the class is trying to do a one-legged tree pose. Ya hear me, Manang Cell Phone?! COMPLETELY INAPPROPRIATE! Granted, I do know better than to expect good behavior from you. Shame on me for coming back to the 8am class. I've had so much fun not having you in the evening class that the sound of your cell phone was a total rude reminder of why yoga is better at night.

Be warned, Manang Cell Phone! I had an extensive conversation with Professora Yoga today and she agrees with me - that you are rude, disrespectful and must be stopped! Shame on you Manang! I'll have you know that Professora will be meeting with you very soon to exchange some strong words. Should your cell phone antics continue, Professora has granted me special permission to throw you out of class. Did you hear me Manang?! I have been officially promoted from yoga student to yoga bouncer. Meaning, I get to throw your old, sorry ass out of class the next time you answer your damn cell phone! Don't tempt me Manang, because I'll do it. I'll throw out an old bitch. I don't care. I've had it up to my eyeballs with your shit! This is war Manang, WAR! Consider yourself warned!

Yours Truly,
The Fierce Runner

p.s. PLEASE stop wearing those low-rise pants to class. I don't care what your teenage granddaughter tells you. They don't go well on a 100 year-old woman. As Whitney says, "Crack is whack!" But crack is even worse when it's old and spoiled!

Friday Funday

Today I did an hour of yoga and an hour of bellydance. Lots of fun. Well, with the exception of Manang Cell Phone, lots of fun:)

Sir Steroids

Dear Sir Steroids,

It must suck to be you.

Yours Truly,
The Fierce Runner

Thursday, December 06, 2007

exercise addict

He's known as "Sam I Am" at One World, but he'll always be known as the sushi chef at Semo Sushi!

I didn't work out at all last week. I was trying to finish a fellowship application and decided to call for support on Tuesday. Rudy and Margaret came over to keep me company. I then decided to go balls out by locking myself up at Rudy's house until I turned in the application.

I did it with an hour to spare. Not my finest work, but at least I got it done.

Exercise and health suffered because of it because I mostly ate bread and drank coffee as survival food. That's why coming back to workout this week felt so good. So here's a rundown of what I did this week:

Monday: 1 hour yoga
Tuesday: My lazy ass stayed in.
Wednesday: 2 CrossFit workouts that looked like this:
5 rounds of:
Row 500 meters
Run 400 meters
Followed by:
"Suck it up Buttercup...it's not Death by Burpee!"
With a continuously running clock, do one burpee the first minute, two burpees the second minute, three burpees the third minute, and so on until you can't complete the neccesary number of burpees before the expiration of the minute. (Note: I did 10 rounds, which makes 55 burpees.)
Notes (to myself) about this workout
: I was proud of myself for coming back pretty strong. It's not that I made good time. It's that I actually finished the workout. Plus, I did full-on burpees, which I never do. It was quite fun if I do say so myself. I can see how burpees are a lot easier if you just have the right timing and technique. When I would do the modified style, I just wasn't being efficient.

Thursday: 1 hour spin
CrossFit WOD:
Push Press 5/5/5/5/5
My weight: 62/62/62/72/72
Notes (to myself) about this workout: I think I could have pushed the weight a little bit if I nailed down the technique. I'm still adjusting after 2 weeks of no CrossFit, so going light was okay.


I had a good talk with my chiropractor because I mentioned that I feel like when I don't do a hard workout for a long time, my body craves a crazy tough session. He said that when you're stressed, your body goes into defense mode. I tend to crave a tough workout because my body needs to release all that stress. Hmph. Good point. I've let go of the challenge. I think I was a little too ambitious and really need to re-think what I need to do to maintain my health, and not binge on good/bad habits.

Wednesday, November 28, 2007

oh those gym characters!

I recently started this thing where I write letters to those crazy people at the gym. Though some of you may have thought I was was just joking around, I just wanted to let you know that I'm not the only one who notices those crazy gym characters! Enjoy this story. Lazy clickers, you know the protocol!


The 10 people you'll find in any gym
Posted: Oct 2nd 2007 1:43PM by Chris Sparling

Step in any gym in any city in any state in this entire country and you're sure to find the same people. Of course not the exact same people, but the same types of people. Though their accents may differ when they yell their rep count out loud and their music selection may vary as it blares through their oversized headphones, these same people seem to magically appear in every gym throughout the nation. Some of them work out hard, some don't work out at all, and some do exercises so bizarre that it's clearly not safe to be within a fifty-foot radius of them. Who are the people in your neighborhood gym? Pretty much the same as those in everyone else's.

1. The Gamma Radiation Victim – While they aren't green (yet), these guys are so large that they look like they could either live forever or die any second. Their clothes fit them like paint and their veins practically form roadmaps on their arms and legs. Fortunately for them, if they ever get lost on the way to their steroid dealer's house, they can use their bodies like a AAA Trip-Tic. These are also the same guys that you should never ask to spot you, because if you are struggling to bang out your last rep with what you believe to be a respectable amount of weight, they will simply lift it off you with one hand ... and then beat up your dad with the other.

2. Thomas Edison – Stay the hell away from this guy or girl, or else you're bound to get hurt. There's truly nothing scarier in the gym than the people who feel the need to invent their own exercises. As you and everyone else go about your daily grind, these people are rolling around on a physio-ball while balancing a soft-spoken Peruvian child on their head. A common explanation for the purpose of their whacked-out maneuvers is that this new exercise is great for working their 'core.' The truth? It doesn't work their core at all. In fact, it doesn't work anything...except to bring utter chaos into a weight room. Get these people on a treadmill and that's when things really get dangerous.

3. Sparkle Motion – Remember the girls in college who used to get dressed to the hilt for an 8:00am class? Well, ten years later these same ladies are still going for cosmetic gold, primping and teasing their early morning glamour for a pre-work trip to the gym. The hair, the nails, the matching pink running shoes/zip-up sweatshirt ensemble, and even the unabashedly applied glitter lipstick...all at 5:30 in the goddamn morning. Most people with even an iota of sanity are still asleep at this hour. These glimmering gals, however, are already into their fourth cup of iced coffee and forty-third minute on the elliptical machine by this time.

4. The 'A Bit Too Personal' Trainer – Signing-up for a gym membership in itself can be a rather daunting process for some people. When you factor in a personal training session with someone who feels the need to tell you about all of their life problems, things can quickly go from uneasy to downright weird. "That's it...one more...good...you can do it....good........my mother died from advance stage syphilis." Uh...what? Who needs to hear that? And how is that possibly motivating? I may be wrong, but I don't recall a single scene in Rocky where Mickey told Rocky that the reason why his skin looks so healthy is because he refuses to poop after 8:30 at night.

5. Bob the Builder – Fancy health clubs may be the only place where this guy doesn't show up, but for the rest of us whose annual gym memberships cost less than the price of a new Nissan Maxima, this unfashionably coarse fellow is a staple (Puns, kids. That's what they're called.). Sometimes it's a pair of work boots and jeans, other times it's a pair of overalls, and on some occasions it's a line of clothing seemingly purchased from the Paul Bunyon collection on QVC. How do these people work out in all those layers? The grunge epoch may have ended in the late nineties, but flannel somehow managed to survive thanks to carpenters whose parents clearly never made them put on their 'play clothes' after school.

6. The Unworthy Screamer – Although it is true that the huge guys do sometimes yell while they work out, it is most times the mostly-fat-but-partially-muscled guy who feels the need to grunt and groan at the top of his lungs each time he curls a thirty-five pound dumbbell. Even worse, when it turns out that the dying moose sounds you hear emanating from the far corner turn out to be the Herculean cries of a one hundred and fifty pound man wearing Puma sweats and a Riptide headband, banging out his last two reps of triceps extensions. Feel that burn, you annoying S.O.B.

7. The Teen Titan – Obesity rates for youths and teens are at an all time high, which is why you see less and less fat kids getting picked on today (fat is the new skinny, or at least it would seem). So, to see any teenage kids in the gym is, in and of itself, a good thing. Problems usually arise when a group of four of five teenage boys collectively decide to dive head first into a workout regimen that would make Ronnie Coleman sleep in. Their form is all out of whack and they do their best to shove around as much weight as their barely post-pubescent bodies possibly can. All goes to hell once a 45 pound plate slides off the side of the bar during an attempt at a one rep max bench press and the other side comes crashing down onto their spleen. Even worse is when they use far too much weight on the cable crossovers and end up being violently yanked backwards like Sweetchuck in Police Academy 2.

8. The Doctor of Style – Look, we all think it's very impressive that you work at a hospital. You're clearly a very intelligent and noble person. And, depending on your particular occupation, it's likely that you probably make some serious money, too. But, is it still necessary to wear your powder blue scrubs to the gym? These people work all day long in these draw-string pants and v-neck shirts...don't they want to change out of them? They may be comfortable and they may "breathe," but that's still no excuse for wearing your work clothes in public. Do the world a favor and pick-up a pair of shorts and a T-shirt, will you please?

9. Scarface – Though he's not a cocaine drug kingpin, this guy is still to blame for leaving the weight room looking like the backroom of a bakery. Despite the fact that the signs clearly say that "Weightlifting Chalk is Not Allowed," this dusty fellow claps his hands together with pride before each set, leaving everything and everyone around him covered in a layer of white powder. Only making things worse is the industrial size weightlifting belt this guy straps around the waistband of his ultra-tight spandex shorts, essentially forcing everyone in the gym to 'say hello to his little friend.'

10. The Senator – Treating each visit to the gym like a stop on a campaign trail, these types want to talk to you and everyone else about utter and complete nonsense. They never, ever shut up. Ever. Even while you attempt to finish your last five minutes of an hour run on the treadmill, or even worse, as you labor through your last set of squats, this person will find that to be the most opportune time to ask you how your family is doing, or how your job is going, or if you know a good place to buy deck stain. Your best attempts at ignoring them or hint dropping for them to leave you alone are about as effective as using gasoline to put out a fire. Maybe these people really should run for office.

Don't believe that these people are at your gym? Try looking around the next time you go and you'll see them. All of them. But, if for some reason you have trouble identifying one of them from this list, well, I hate to break it to you, but that person might be you.

Thursday, November 22, 2007

happy thanksgiving

Happy Turkey Day All!

I just wanted to wish you and the wonderful people in your lives (as well as mine) a fantastic Thanksgiving. Okay... so the origins of this holiday are totally embedded in the imperial takeover of this country and the genocide of Native peoples. Therefore, it's not exactly the greatest holiday on earth. However, I'd like to take the time to tell people to gain some of that knowledge. (End rant.)

Though this is a holiday of abundance and good eats, please be mindful and continue to take care of your health. There is nothing more important than that. I went to an early morning spin class just so I could take bites of everyone's dishes without feeling guilty:) A big THANK YOU to Warren for teaching class today. You know what to do, sir. BUY THAT IPOD! Also, to show my family that I truly care about their health and well-being, I opted to make healthier veggie side-dishes. Feast your eyes on this!

Instead of a creamy, gooey, crunchy green bean casserole, I decided to make a green bean salad. It's quite tasty if I do say so myself. It's made with mustard, garlic aoli, balsamic vinegar, shallots and olive oil. The green beans were blanched to maintain some crunch.

Everyone loves mashed potatoes - including me! However, to mix it up a bit, I made a cheesy cauliflower mash that I seasoned with chicken stock and a touch of fat free sour cream for that creamy goodness. I made veggie dishes just so that the family could have some non-meat items because well, you know how Filipinos do it! I found the recipes on the food network site and made adjustments as needed. (If you know me, I never follow recipes exactly. Also, this photo is not in its final stages. Before it hits the table, I'm going to heat it up and garnish with fresh chives just to make it extra pretty!)

Finally, for dessert, I made guinataan. I love making this when it's cold! If you haven't tasted my guinataan, I feel sorry for you. You haven't lived. For this batch, I made it with fresh ube, yams and plantains. As always, it's filled with the gooey mochiko balls and langka. Apologies. There are no substitutions here. It's filled with all the traditional yummy goodness. For health's sake, eat slowly and in small dosages. If any of you live locally, give me a call and I'll share a container with you. I made a HUGE pot for all to enjoy!

Cheers to good health for the holidays!

Wednesday, November 21, 2007

to GI Gym Guy

Dear GI Gym Guy,

I greatly apologize for ignoring you while you were talking to me. I didn't realize that the woman you brought to the gym was your sister. Though you were clearly facing me, I thought you were talking to her from across the room. Please know it's not in my nature to completely brush people off. In fact, I'm a very friendly person once you get to know me...

Which leads me to my next point. GI Gym Guy, you don't know me. Clearly, I don't know you. Did it ever occur to you that there is a reason for this? I'm sure that the exotic women who surround the military base you're usually stationed at (1) look like me and (2) flock to you like white on rice. However, this is California - not the random third world country you happen to be stationed at. When I go to the gym, I'm actually there to work out, and not "keep you motivated," as you mentioned. Your random cat calls while I'm hard at work doing squats, lunges and yoga stretches does not interest me whatsoever. In fact, it sparks the urge to kick you in the balls - a random act of vengeance I am more than happy to do. However, knowing you, you'd actually see that as foreplay.

Please GI Gym Guy, when at the gym, I kindly suggest you pay attention to your own workout.

Yours Truly,
The Fierce Runner

Tuesday, November 20, 2007

to mr. moaner

Dear Mr. Moaner,

I'm so glad to see that you've taken the plunge and decided to take yoga despite being only one of perhaps three men in the class. It's always refreshing to see a man take on the class, and take it so seriously as you do.

Yoga is definitely an expression of the body and mind. It's a place where you can let yourself go and indulge in the various poses the instructor puts you in. Granted, I've talked to Professora Yoga and though she won't outright admit it, I'm pretty sure some of the things we do in that class is for her own personal amusement. Hence, why one needs a great sense of humor in yoga. Ahem, back to my point Mr. Moaner.

When Professora Yoga says to make noises when you breath, I'm not sure she means make orgasmic noises. Granted, I'm not one to judge or figure out one's yoga experience. I have no idea and have no interest in knowing what goes on in your mind as you come out of your downward dog. However, do you think you could pipe your moaning down a little bit? I try not to pay attention to others in class and try my best to simply zone out. However, my zones have been broken lately by your loud moaning and grunting.

I know what you're thinking Mr. Moaner: "Hey, it's my class too, bitch!" And you're right. It is your class too. However, when your obnoxiously loud faux orgasmic moans interfere with me reaching my state of zen, then we have a problem. I'm not asking you to stop moaning. Moan all you want. But please, Mr. Moaner, pipe it down just a tad bit. I'll let you reach your state of zen as long as you allow me to reach mine. Thank you!

Yours Truly,
The Fierce Runner

Sunday, November 18, 2007

get your veggies on

Truth be told, when I go grocery shopping, I like to buy fresh veggies. They look better. They taste better. The thought of fresh veggies just warms my heart. In theory, fresh veggies are fabulous... until I open my veggie drawer about three weeks later and find the whole rotten lot. UGH! Anyway... I've decided to take control of that by immediately saute-ing my veggies. See the photo? Nice, huh? This is also why I l-o-v-e those handy dandy ziploc disposable plastic containers. They rock. Another little discovery I made through my sister are these green bags that make your food last longer. (You can also buy them here at a better deal.) I've looked at the online reviews and they seem a bit mixed. However, I totally love them. If I want to keep my veggies raw, then I cut and prep them and store them in the bags. I'm not sure if you're actually supposed to do that. However, it totally works for me. (Here's a tip: knot the bags, don't use a twist tie.) You can also store fruit, which is what my sister does and it works for her. I go through fruit pretty quickly so I don't need the bags for those. Anyway... I hope this helps you get your veggies on!

Friday, November 16, 2007

to Manang Cell Phone

Dear Manang Cell Phone,

I applaud your efforts in getting healthy by showing up to every single yoga class I happen to participate it. It is, after all, a public class that is open to anyone who is a paying member of Bally's. Seeing a woman of your generation actually puts a warm feeling inside my heart and inspires me. You make me think to myself, "Wow. When I'm 100 years old, I can still drive, go to yoga, own a cell phone, and exercise the pleasure of answering my cell phone at my leisure - even in the middle of yoga."

Besides, who cares about everyone else's concentration level? Who cares that everyone gives you dirty looks when your cell phone rings at full blast during every single class? Who cares that you let your phone ring 2-3-4 times before you answer it? Who cares that you carry a full-on conversation with whoever called in the middle of yoga class? Who cares that the lovely folks at Bally's have posted signs all over the room clearly stating to "Please keep cell phones and all other electronic devices OFF during class. Thank you."

Who cares? Definitely not you, Manang Cell Phone. At 100 years old, you've earned the right to bother everyone else in class with your obnoxious conversations. You've earned the right to disrespect the instructor and her way of teaching. You've earned the right to try to deny all 100 years of your existence by showing up to class with your hair and makeup all done up, sporting your extra-low rise spandex pants because you think that's what the kids are wearing these days, showing off your gold sparkly jewelry hanging from your body, and trotting in with your designer gym bag that happens to hold your extra-expensive cell phone. You've earned it, Manag Cell Phone. Anyone who has lived through both world wars has earned it:)

One day, when I'm 100 years old, I hope to be as clueless and obnoxious as you.

Yours Truly,
The Fierce Runner

Tuesday, November 13, 2007

CrossFit One World W.O.T.D.

Warm-up
Run 800 meters THREE times
Stretch

WOD
Complete 3/3/3/3/3/3/3 reps of:
Clean

Joanne's weight: 43/53/63/63/68/68/68



And then...
FOUR rounds of:
25 abmat sit-ups
25 supermans

Notes (to myself) about this workout:
I came in early and ended up doing a lot of running. I don't like pushing a lot of weight. In fact, I was going to skip this workout all together and do the "Michael" workout (hence all the running). However, I figured I should at least try to nail the movement. My low weight shows that I'm pretty weak, but also need to work on technique. I tried to do 73 lbs twice, but for some reason I couldn't get it high enough. Personally, I think my boobs were in the way. heh! The bar has to be pretty close to the body, so when it passed my chest, I got stuck. I don't think they Oly lifts were meant for busty women. I've been trying to file formal complaints, but no one has called back yet. ha ha ha!

Notes (to myself) about the Challenge Restart:
I've been bad. Actually, I've been doing my best. My meds are working out fine. Today I had a fantastic interview in SF and my interviewee took me out to lunch at We Be Sushi and coffee/desserts at Tartine Bakery. Tartine rocks! My interviewee was extremely generous and paid for all the food. For dessert, she bought three different things because she wanted me to have a little taste of everything. Luckily, I didn't go overboard and literally had a taste of everything. She then let me take it all home, which I did. However, I passed it on to my niece and nephews because though they may not have appreciated the fine taste of the desserts, I'm sure they liked having them anyway.

Balancing the health stuff with school stuff has been challenging. But I'm hanging in there. A big thanks to Margaret for letting me bitch and moan over the phone. UGH! I hate it when I get that way!

Thursday, November 08, 2007

spin away


Today's workout: One hour of spin. This is Warren, my spin instructor and it was taken from his website . He teaches spin classes on his bus when he's not teaching at Bally's. I like Warren's classes. Even though he doesn't use an ipod, I like his classes anyway! Besides, I have to give him props because when I first started taking his classes (my first year in grad school), he was all about the cassette tapes. Now he's made the transition to CDs. We're just hoping he makes the final leap to the ipod! Who said you can't teach an old dog new tricks?

Oh! I also took belly dance class for two hours. It's no big deal since it was the first class of the series. The workout was pretty light. I got to use Dolian's fancy-schmancy $50 zils. Very nice. They were silver, loud, and made pretty noises. The only thing that sucked was everyone could hear me fuck up. This old haole woman kept giving me dirty looks. I wanted to tell her that "I'll stop clanging on the zils when you learn to dance on beat!" Oh don't you just love those new-agers?!

Notes (to myself) about the Challenge Restart: I'm still trying to figure out timing my meals with the byetta. UGH! Also, I visited my sister's house and there was nothing to eat except cup-o-noodles and Halloween candy. I felt like I was going to pass out, so I opted for the cup-o-noodles. Not the greatest choice, but I needed to eat. UGH!

Wednesday, November 07, 2007

short, simple day

Today's workout: one hour of yoga. I couldn't find it in me to wake up early enough for CrossFit. Plus, I just don't like the idea of heavy sweating before yoga. Call me a snot. This week balancing workout time with interview and "get your shit done" time has been challenging. This week, I'm learning the art of just listening to your body. Being forgiving, and learning to adjust.

I'm in the thick of research right now. I've been conducting on average 2-4 interviews a week (more like 4 interviews per week the past three weeks). Though they don't seem like much, I'm always mentally exhausted and rejuvenated when I meet people who share so much of themselves with me. It's a great experience. My only regret is the red tape at Berkeley. I could have been conducting these interviews a long time ago! Oh well. Coulda, shoulda woulda.

Anyway... with all that's on my plate, making time to workout has been challenging. But I'm hanging in there. I've decided that not going to CrossFit on as regular a basis as I'd like does not make me a panty. Counting an hour of yoga as my daily workout does not make me a panty either.

Notes (to myself) about the Challenge Restart: I swear, figuring out when to take the new Byetta I'm taking is hassle enough. Before meeting Lupe for dinner, we ran into Jorge and Alex and started chatting with them in front of Tully's. Knowing I had to take my Byetta shot, I had to briefly excuse myself while "shooting up" in a corner. I can administer the shot in my tummy, upper arm or upper thigh. I chose the tummy then because it was the most discreet. Doing something like that also means being very public about your diabetes. I don't mind it, but I don't want to make people feel uncomfortable.

A note to you Byetta users: (cuz y'all would understand this lingo) always reset to the right direction arrow after taking the shot. It makes it so that there are no air bubbles in the pen and that you're not wasting your medication. Lesson learned for me. After taking the shot, there would be extra liquid coming out of the pen, meaning that there was medication that didn't make it into my system. To avoid this, reset to the right direction arrow.

I used up two cheat meals today. For lunch I had a decadent meal with an interviewee, who was nice enough to treat me to such a meal. This is the thing about interviewing people who have more money than you. When they're nice, they're really generous! Yes, my portion sizes are smaller. It's the Byetta kicking in.

My dinner cheat was unintentional. Lupe and I had pho. Pho has noodles. I ate away.

I don't feel guilty.

Tuesday, November 06, 2007

CrossFit One World W.O.T.D.

Warm-up
Row 100 calories (The first one to 100 calories set the pace, so in reality, I did about 70 calories.)
Medicine Ball sequence

WOD
As many rounds as you can in 30 minutes of:
Run 400m
10 one arm dumbbell clean and jerk each arm 15#
20 lunge steps (each leg; 40 total)

Joanne's Final Count - 3 rounds plus 400 meters and 6 dumbell clean & jerks

Notes (to myself) about this workout:
This is one of those workouts where I wish I was all by my lonesome. Ideally, I would have liked to finish the prescribed workout of 5 rounds. However, in the interest of time, Freddy cut the workout at 30 minutes. In truth, I really don't mind a workout that lasts a long time. It's actually good for me. Next time I do this, I should up the weight a little bit. I did 15# which was fine. But I could have pushed it.

OWMA Quotable Quote
"This workout fools you into thinking you're buff. Then you look in the mirror and see that you're not buff!"
- Beast a.k.a Kitten


Notes (to myself) about the Challenge Restart:
I've had to make adjustments to my challenge. Again, the purpose of the challenge is to develop good eating habits. I decided that having an entire day to binge wasn't healthy. Instead, I'm allowing myself three cheat opportunities per week. It's equivalent to having three cheat meals in one day. It's also better for my sanity. I've been on and off lately. So Monday I officially started again. I'm getting better at cooking. I have a checklist that allows me to mark off my cheat meals. I also use it to try to eat 3 fruits and 3 veggie servings per day. I'm trying and I'm learning each and every day.

I started the Byetta on Friday. My doctor gave me the first month free. She’s right. It does suppress your appetite. Right now, I’m noticing that I don’t crave the large portions I usually do. I’m also noticing that I need to eat a lot of small meals. There’s something about the 1-5pm time block that makes me really hungry. After some point in the evening, especially if I’ve worked out at night, I just have no appetite. I’m learning and adjusting.

Here’s my diabetes travel pack. A big thank you to Fritzie for helping me buy this little under $7 pouch! It fits my Byetta pen, 10 needles, pink blood sugar meter, test strips, finger pricker, extra lancelet, tissue and control solution. It’s an efficient package – just like me!

I have to inject the Byetta 30-60 minutes before breakfast and dinner. I’m getting used to it. There’s something about sticking a needle in your upper arm, upper thigh, or abdomen that still flips me out. It makes me feel failed. It doesn’t hurt. It just makes me feel failed. However, the Byetta is something I have to take in addition to (not instead of, like I originally thought and was hoping due to high costs) the Metformin. Byetta controls sugars while eating, while the Metformin does the trick in between meals. The two together really make a difference. I haven’t seen my blood sugars higher than 150. Plus, it really helps me with my night and waking sugar levels, which are usually off for me.

Anyway… this is your diabetic next door signing off!

Wednesday, October 31, 2007

CrossFit One World W.O.T.D.

Yeah. This is what I usually look like after a CrossFit workout. My sweat angels are nasty! Rarely am I ever cute after a workout. I'm just glad Freddy caught other people in this misery and not me. heh!

Here's some notes from Freddy's October 28th post:

My wife pointed this out to me from Fitness Magazine:

Six Signs Your Workout Isn't Tough Enough
:

You're reading as you exercise
- I will admit, I'd like to see somone reading the sports section as they climb the rope.

You feel mentally stressed afterwards
- A lot of us come to the gym to relieve all the stress of the outside world. Your workout session presents the opportunity to lose yourself for at least an hour.

Your heart rate doesn't go up
- How many times have you worked out at the local 24hr Fitness or Gold's without even breaking a sweat? Sure you pumped up your muscles a bit and maybe you sweat for the 15 minutes you spent on the treadmill, but look at the above picture. Those folks are SPENT!

You haven't increased your speed or the amount of weight you're lifting in more than three months- Three months?!?!?! I promise you with Crossfit and hard work you will see your speeds and weights go up every couple of weeks.

You're bored- Enough said. Not going to happen with the Crossfit method.

You leave the gym without taking a shower- I am happy to say, that after almost two years, the showers will be operational this week. The sinks are going to be framed up this week and should be done within two to three weeks. The toilets are completely functional in the men's room. The bathroom stalls will be finished in the women's room within two weeks. As one of the owners, I apologize to all our members for the long construction time. We learned a valuable lesson: hire a contractor and pay the bucks to get someone else to deal with the headaches.


Warm-up
Row 500 meters
THREE rounds, 10 reps of:
Shoulder Rolls
Overhead Squats
GHD Sit-ups
GHD Back Extensions
Band Assisted Pull-ups
Bar Dips

WOD: A Truly Scary WOD for Halloween!
Complete the following for time:
Run 800m
10 turkish get-ups - 15#
50 push-ups
Run 600m
8 turkish get-ups
40 push-ups
Run 400m
6 turkish get-ups
30 push-ups
Run 200m
4 turkish get-ups
20 push-ups

Joanne's Final Time - 36: 45

Notes (to myself) about this workout:
This was a tough workout that took forever. If you look at the OWMA CrossFit site, you'll notice that I switched the order - starting with the 800 meter sequence as opposed to the 200 meter sequence. Freddy jokingly said I was cheating. As I said in a previous post, I tend to modify a lot. For me, it's a matter of understanding my mental state. I need to get the difficult stuff out of the way first. If not, I just feel defeated. Call it what you want. For me, it's a matter of knowing your own sanity and doing what needs to be done to finish the workout. Bleh!

Notes (to myself) about the Challenge Restart:
It's Halloween. I didn't break the challenge, but the candy has to stop! UGH!

Tuesday, October 30, 2007

CrossFit One World W.O.T.D.


This is a ring lat pull. Though I did it, I repositioned my feet (slightly bending my knees) in order to make the movement do-able. Eventually, the idea is to place your feet all the way out and do it the way Freddy does it in the video.

Warm-up
I did a 60 minute spin class at Bally's, so I skipped the CrossFit warm-up which consisted of an 800 meter run, stretching, and some other things.

WOD
Complete the following for time:
Row 1000m

FIVE rounds of:
20 box jumps 14"
7 ring lat pulls

Row 1000m

Joanne's final time - 21:07

And then...
25 GHD sit-ups
25 33# Good Mornings
25 Feet-to-Ceiling
25 GHD Back Extensions
25 Modified Hollow Rocks
100 Twisters


Notes (to myself) about this workout:
I need to come to class more prepared. Stupidly, I didn't pack my high-performance bra and ended up wearing my standard bra that I wear to yoga, spin, and other non-impact sports. So doing box jumps in a not-so-supportive bra was not fun - especially with guys around. Oh well... (Okay. Yeah. Not like you really need to know this.)

Working out at dawn when it's totally cold isn't fun. But I got through the WOD. Whenever we do rounds, I really need someone to keep tally of what round I'm in. This is because I'm still not sure if I did the full 5 rounds of if I did 4 rounds. I'm pretty sure I did 5, but I could be wrong. After three rounds of anything, I totally lose count. Anyway... this was a good workout and a great way to get some rowing in. Oddly, my second row time (4:55) was better than my first (5:18).

As for the "And then..." I really need to work on those damn hollow rocks!

Crazy Nephew Quotable Quote
Theo: Hey Brendan, what are you going to be for Halloween?
Brendan: I'm going to be you!
Theo: Hmph. You'll need muscles then.


Notes (to myself) about the Challenge Restart:
Not a good eating day today. It's my dad's 20th death anniversary, so to commemorate, I had to sway out of the challenge. I shared a pop-tart with Brendan (you'll have to ask me about my pop-tart story later). It had been years since I've had a pop-tart. I'm not sure if it's because I bought the organic ones from Trader Joe's, but they were dangerously yummy! Plus, it was a good little bonding thing with Brendan. Though candy is actually acceptable in the challenge, I try to avoid it anyway. It was a little tough to do it with all the candy at my sister's house. UGH! Then, of course, my sister and I split a MacDonald's fish fillet and fries in the name of our dad. (Yeah, another story I'll share later).

In fact, the past three days have been off in terms of the challenge. During Sunday brunch with my friend, I had a latke (potato pancake). On Monday for dinner, my mom served fried chicken. I didn't realize she didn't have anything not-fried (don't ask why I was dumb enough to think my mom would have un-fried food), and she wanted to have dinner company. What was I supposed to do? Tell my mom I couldn't eat with her because her food isn't challenge friendly? Filipino moms won't understand and I sure as hell don't expect them to. So I had a piece of fried chicken. Then there was today. I'll be better this week. I'm not sure if I can actually constitute this as me falling off the wagon. Though these were conscious choices, they were do to a lack of options as well as paying a few respects. So do I feel guilty? Not really. Tomorrow is another day.

Finally, that earthquake was crazy! For a minute there, I thought it was my dad paying us a visit!

Friday, October 26, 2007

friday workout delight

Yoga - 60 minutes
Cardio Bellydance - 60 minutes

Notes (to myself) about the Challenge Restart:
This is my standard Friday workout. I like to take a break from the intensity of CrossFit and other stuff and start the weekend with a workout that's challenging, but not too taxing on my body. Every week the bellydance class gets more challenging. I say this because every week I leave with a bigger sweat going on. It's ridiculous. A few months ago, I gave in and finally invested in a hip scarf. Mine is blue with silver shimmies (my own made-up word) and makes more noise than I'd like to admit. During class some of the shimmies started to fall off. I wasn't sure if it was because the construction was bad or if it was because I've been shaking my tail a little too much. Hmph. Anyway, I highly recommend getting a hip scarf. I recommend getting one that's fairly heavy with lots of shimmies because it makes the workout harder.

The challenge has been okay so far. I'm still alive, so that's good news, right?

Thursday, October 25, 2007

CrossFit One World W.O.T.D.

This is Jolie. She rocks. If I was half the bad-ass she was, I'd be a very dangerous woman! Jolie is demonstrating the overhead squat which was part of today's WOD. Though I don't take her classes as often as I'd like, I always appreciate any advice she can share. She's great at giving technical advice about the movements. Very important for someone like me who is trying to nail down form.

Warm-up
FIVE rounds of:
Run 100 meters
5 (modified) burpees
THREE rounds of:
Samson Stretch
10 Shoulder Rolls
10 Overhead Squats*
Round 1: wooden dowel
Round 2: 15# bar
Round 3: 45# bar

WOD (as posted at the studio)
Complete the following for time:
75 overhead squats (M:95#/W:65#)

...And then
"Michael" 1, 2, or 3 rounds of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Joanne's Modified WOD
Three rounds of:
Run 800 meters
50 Back Extensions
50 Sit-ups
25 Overhead Squats with 15# bar

(No time recorded.)

Notes (to myself) about this workout:
My day started with a 5:30am spin workout at Bally's. The class runs for an hour. I came home, fell back asleep for an hour and then started my day with everyone else in the world :) For CrossFit, I came fairly late which let me workout by my lonesome again. As mentioned before, I haven't done CrossFit in about two weeks, so this week I'm a bit sore. In fact, I could barely do a squat this morning. For those of you who haven't noticed, I modify a lot. I'm not sure how the folks at One World feel about this. For the most part, I don't think they mind. Besides, as long as I'm in there and training, that should be important enough, right? Anyway... I didn't time the workout again. It felt like it took forever to complete. But at least I did it and managed some stretching afterward.

OWMA Quotable Quote
Eric: I look at my wife and she gets pregnant!
Joanne: Damn! That's some super sperm you got there!


Notes (to myself) about the Challenge Restart:
This is one of the many reasons why my current food challenge allows rice. My cousin-in-law Andy makes the best lo mai fan (is that how you spell it?). Granted, this photo isn't his actual dish. But last night while visiting, I happened to catch a fresh batch of this goodness. Liezel packed some for me to take home. The rice is all gone now. I did, however, manage to share some with my sister. For some reason, I was really hungry today. I think I ate more than I should have, but I feel like my body needed it. I also took an hour long power nap. Maybe my body is adjusting to my full-throttle workouts. Hmph.