Website Moving!

Hello friends!

If you're reading this, you should know some important news!

This particular blog is being retired, and going forward everything will be here:

www.1meal1workout.com

So, go there and subscribe!

Thanks,

Aaron

Liposuction: the Holy Grail? - Podcast Episode #22

This week the guys are joined by Danial Sims. Danial shares the experiences, both good and bad, of his recent liposuction surgery. What went just like he thought, what was better...and what was worse. Click HERE to start listening!

In the news:
MSNBC: Drug helps monkeys lose weight, are humans next?

Eat Less: Pickles...again

Exercise More: How Can I Fit a Workout Into My Daily Route

Physical Therapy Visit #1

Today I had my first visit to physical therapy for my recently diagnosed IT band tendonitis. I was extensively evaluated, given some ultrasound treatments, and sent home with a handful of stretches to do 2-3 times a day.

My next appointment is scheduled for Wednesday, and I have two scheduled next week as well. The orthopedist that referred me recommend 1-2 times a week for next 4-6 weeks. I've also been told to limit my running to 10-15 minutes, one time a week.

It's my hope and prayer that by 2012, this will be a thing of the past. Now that I WANT to be active, NOT being able to be as active as I'd like is not fun at all.

Intermittent Fasting - Podcast Episode #21

This week Aaron and Mark tackle the somewhat controversial topic of Intermittent Fasting, or IF. They discuss different methods, pros and cons, and their personal experiences! Click HERE to start listening!

In the news:
www.runnersworld.com - Drew Carey becomes a runner!

Eat less/exercise more tip: Read the menu!

Gastric Redux - Podcast Episode #20 with John Campbell

This week the guys are joined by recent gastric bypass patient John Campbell. John is also a nurse practitioner by profession and an all around cool guy. He's only a couple of months post-surgery, and candidly shares his experiences. Just click HERE to start listening!

In the news:

NY Times: Midlife Weight Loss Cuts Heart Risk

Eat less/exercise more tip: "Get your mind right." - John Campbell

Sometimes I Should Take My Own Advice

Johnny Carino's. That's where I had lunch today. Due to the fact that I'm allergic to poultry, about 75% of their lunch menu was "off the menu" for me. Looking through the lunch menu in particular, about half of them featured chicken. Two options did jump out at me: the "Homemade 16-Layer Lasagna", and the "Jalapeno Garlic Tilapia". I figured that I had better stay away from the lasagna, because lasagna is traditionally high in calories, so I opted for the fish...because fish is healthy, right?

So my dish comes out, and it's a lovely portion of tilapia...not too large, not too small...served over a bed of angel hair pasta. It was a generous portion, but not TOO big.

And that's where the positive things end.

The entire dish was covered in some kind of rich sauce. Don't get me wrong: it tasted great! In fact, I ate the WHOLE THING. That was Mistake #2.

What was Mistake #1? They also serve small loaves of Bruschetta bread as an appetizer. There were three of us at lunch...and we ate three. So I figure I ate one all by myself. Not good.

But the problems really started with Mistake #0. Months ago I blogged about making good choices eating out. One of my tips was to use the interwebs to LOOK UP THE NUTRITIONAL INFORMATION BEFORE YOU ORDER! (I'm not yelling at you. I'm yelling at myself.)

You see, if I had just taken my Droid out BEFORE I ate instead of AFTER, I would have known that the Tilipia was the single most high calorie dish on the lunch menu. AND, that the bread was EQUALLY AS BAD. How bad?

Bruschetta Bread 1,288 calories
Jalapeno Garlic Tilapia 1,255 calories

Oh yeah...and I dipped the bread in the oil, so let's just make it a nice round 2,700 calories. I had MORE calories in one meal then I shoot for eating in an entire day. Ooops!

Thankfully, though, I'm not on a diet. I just do "1 Meal - 1 Workout". When dinner came around, I was back on track. Tomorrow's another chance to make smart choices.

Sweetwater Creek 5K Photos

The photos are in! Michael Stippich did a great job on them, and if you are looking for someone to do your holiday photos, Michael would be a great choice! You can find him on Facebook.

Here's a link to the pictures.

If you "Facebook", feel free to tag those that you know.

Thanks again for coming out!

Aaron

Sweetwater Creek 5K Results

Thanks to everyone that showed up today for the Sweetwater Creek 5K and Family Fun Run! The weather was perfect and the leaves were beautiful.

In regards to the course confusion, the only thing I have to offer are my sincerest apologies. After the race, many of you let me know that in spite of the mix up, you still had a good time and enjoyed the race. I really appreciate that.

Here's a link to the complete race results.

Thanks to Big Peach Running Co, Road ID, Kudo Sports, Chris Hartman and State Farm, and the USA Track & Field Association.

Special thanks to the volunteers that came out early and gave of their time and energy to raise money for the American Cancer Society.

Photos will be coming soon, and I'll send an email to all the participants when they are.

Aaron

He's One Tough Mudder - Podcast Episode #19

So...Joshua Perkins and I participated in the Virginia Tough Mudder on October 22nd. It was quite the adventure. You can hear all the details, including an obstacle-by-obstacle breakdown of the course, on this week's podcast. Hear about the hills, walls, hills, water, and hills that we faced...in front of a LIVE STUDIO AUDIENCE! Just click HERE to start listening!

If you're interested, you can watch the Tough Mudder Virginia 2011 Official Video!! If you pause it at :26 seconds, you can see Joshua and I in the background. Joshua's the tall one...and I'm the one with gray hair!



In the news:
Washington Post: 3 years after deadline, FDA still hasn’t defined ‘gluten-free’

(This week's tips courtesy of Joshua Perkins!)
Eat Less: Skim Milk

• Skim Milk is less calories and less saturated fats.
• Great with protein shakes or mixing with sugar free pudding for a light snack. Baking too!
• It is best to gradually move down the scale from Whole to 2% to 1% to get used to the taste and texture.
• It is higher in lactose for people that are slightly lactose intolerant and they should switch to lactose free as an alternative.

Exercise More: Change up the routine (AKA muscle confusion)

• Switch up the routine every 9 weeks.
• If you are running on the treadmill then switch to elliptical.
• Running on roads switch to trails.
• Same weight lifting routines switch the exercises and days.
• Yoga on Monday and Zumba on Thursday then switch up the days if possible.

Obstacles:

1. Braveheart Charge
   
2. 10’ Berlin Walls
   
3. Bales of hay AKA “Gauntlet” (single stacked with barbed wire in between, and a little spray thrown in)
   
4. Devil’s Beard (crawling under cargo net)
   
5. Hold Your Wood (pick up a log and carry up and down a ski slope)
   
6. Funky Munkey (monkey bars)
   
7. “Log Bog Jog” thru the woods
   
8. Twinkle Toes (balance beam)
   
9. Chernobyl Jacuzzi (dumpsters with colored ice water)
   
10. Spider’s Web (vertical cargo net)
    
11. Greased Lightning (slip-n-slide)
    
12. Boa Constrictor (tunnels into and out of water)
    
13. Underwater Tunnels
14. Death March/Cliff Hanger (long hike uphill)
    
15. Kiss of Mud (crawl in mud under barbed wire)
    
16. Tires (tires)
    
17. Logjammin’ (over and under horizontal logs)
    
18. Bale Bonds (stacked double-high)
    
19. 12’ Berlin Walls
    
20. Mystery Obstacle (tall drop slide)
    
21. Kinky Tunnels (crawl through tunnels with a couple of turns)
    
22. Shake and Bake (get hosed down then crawl through sand under barbed wire)
    
23. Turd’s Nest (horizontal cargo net with firehose)
    
24. Everest (half-pipe)
    
25. Fire Walker (burning square bales)
    
26. Electroshock Therapy