Friday, August 19, 2016

Calories don't (yes they do) count

Have you been tracking the diet gurus? Hearing that if you're eating non-processed foods, eat as much as you want? Go nuts on the plant foods?

Some will argue that if you're eating clean, calories don't count. I'm here to debate that strategy.

For your initial weigh loss, when you're tracking well and headed towards your goal, count calories.

This is how it works: There are quite a few foods that can pack on the pounds. Let's say you are targeting a loss of two pounds a week and after you do your own calculations (read Mind Over Diet)
you determine 1500 calories a day is best. You are on track, but based on the guru talk, you plan to indulge in an extra pile of "good" food.

5 carrots = 25 cals per = 125 calories
soaked chia seed = 60 cals per tablespoon = 240 calories
brown rice = 218 per one cup cooked x 2 cups = 436

Great meal, clean eating. But you just dumped 801 extra cals onto your waistline. This is where you'll get sideways with yourself, when over eating leads to gain and shame (read Food is My Lover).

Please, don't get me wrong here. I agree foods can be pure and healthy. When you hit your target weight, you'll adapt your caloric intake and there will be more margin.

Self-govern, stay aware. It's essential to find your way to the finish line.

Saturday, August 06, 2016

Kindly Kitchen "Fresh Honest Local Food"


At the end of an exceptional day, one should reward oneself with an exceptional meal. That's exactly what I accomplished by going to Kindly Kitchen in Boone, NC.

It's s fun, warm, welcoming place that lives by the Mantra "Fresh Honest Local Food." Love and care goes into every meal, it's authentic to the message.

There are four stages of salad building:

1) Greens and/or grain offering
2) Choice of vegetables
3) Choice of custom made dressings
4) Final toppings

See photo above, I concocted a salad comprised of greens, brown rice, roasted potatoes and corn, sweet and spicy nectarine dressing and flax chips. There is excellent coaching and advising as you go down the line.

This goes for $9.75 in the evenings, $9 for lunch. What's fun is that the post their daily menu...seldom the same, check it out here: http://www.eatkindlyboone.com/#!daily-menu/tmshb.

They're at 659 West King Street...come up the external back stairway to the door on top...enter go right and start negotiating your custom salad.

So, if you're making the big comeback or what to maintain optimum performance, this is a Master Competitor seal of approval for good eats and good company. Actually, the owner was so nice she spiffed me a glass of watermelon water. Really nice.

Stop by, eat well.

Friday, July 22, 2016

How haters helped me write "Food is My Lover"

There was an interesting turn of events over the past year or so. My "Most Efficient Running Technique" video was doing well, now with over 550,000 views. It's interesting that I have over 1200 "likes" but also 541 haters (at the time of this post).

It's the haters who engage me most. Who attempt to shout me down. To call be derogatory names. The theme among remarks reflected that I was not fast enough to be called a runner. That my technique won't work for fast runners. That since I am not fast, I do not have credibility.

I wrote response comments to most every hater and tried to reason? Can't we validate all runners, anyone what strives to make it to the finish line? Can't endurance sport be inclusive of everyone?

That got me thinking.

About endurance sport, about how endurance sport athletes hold a hierarchy. For those in the front of the pack, then other participants who are perceived as "less" than themselves.

It was also a time when I was thinking about how to author a companion book to "Mind Over Diet."

And how to attempt my first fiction writing in over 40 years.

And how to address a topic that is prevalent in endurance sport. Food addiction and compulsive eating related to performance.

That's when I created my main character, Liliana. Trim, fit, appealing. And one who manipulates others.

Liliana was on top of her game, but then Food came into her life. She wanted to break away. But she could not.

This was not the love affair she had intended. It was not a healthy relationship. She traded her affection for Food, the satiating appeal, but then, the dark remorse that followed.

Call it steamy romance, call it a horror story. But, it is redemptive.  Liliana finds another course.

It's a self publishing project, for Amazon:

https://www.amazon.com/Food-My-Lover-Thomas-Mueller-ebook/dp/B01IECEHH2#nav-subnav

I made a short video to capture my thoughts:



The day may never come when haters are no more. But as long as there is life, we can love and encourage others. And that is what I intend to do.



Saturday, January 23, 2016

Love, don't hate Mother Nature

I went our walking earlier today. Put on my snow shoes and attempted to trudge across campus. I needed an hour run on the rec center indoor track and then Black Cat (Mex restaurant) for a Burrito.

Got about 2/3 of the way. That's when the wind ripped my nice rain cover off my backpack and carried it far into the distance. Something inside of me gave up and I turned back for the apartment.

I got back indoor and proceeded to knock the snow out of every part of my apparel. I was coated in white, my snow shoes were packed in ice, and that wasn't nice (a small rhyme there).

While I was doing a few meaningless things, my mind started to whirl. I'm master competitor. I have braved the worst in weather conditions. Hey Mark Carroll, are you out there? Remember the year we were at peak elevation at the Rattlesnake Trail 50K in West Virginia and that bad boy storm moved in? Lightning strikes and we hid out in those caves? Or John Barney, how about the time we did that winter storm Huff 50K in Indiana? Our feet were digging post holes as we smashed through the snow.

Those stories are just the start. We did many crazy events, but we never let the conditions dictate the outcome. The key to it all is to embrace Mother Nature, not fight the majesty of her power.

So, I started putting back on all the clothes I had stripped off. Some of it was still damp, but I didn't care. I bundled back up, set the headphones over my balaclava, popped the hood up, and marched back out the door.

This time, I leaned into the fury of the wind. I let it hold my weight and acknowledged the raw power. I let it come into and through me. I said "yes you are, here I am. I wish to become part of you. I'm not here to reject your prowess. You own the day, please allow me to pass through the portal you have created."

I let my muscles hang loose and I took easy, short steps. My feet slipped and the wind drove into me but in that moment, I became part of what nature had created. I was in the middle, accepted by the turmoil around me.

Many times, individuals will tell you they "braved the storm." But, I'll suggest we can't journey into the midst of a storm as brave; instead, we must be humble.

Friday, January 22, 2016

"Most efficient" strength training on Total Gym



It's a snow day in the North Carolina Mountains. Looking at 12" to 18" of the white stuff in the next couple of days. So what's a prof to do? Thought I'd self-producea video on my latest strength and fitness routine and share it as part of my "Most Efficient" series.

I'm sold on the Total Gym. This simple piece of equipment makes it easy to get a great upper body strength workout in 15 minutes. This has resonated for me, a better fit than all the exercise stations at the gym. Four major positions with 11 motions. Get 'er done and get the results.

Hope you like the video. I have added extra content on how to control the slant board...that can be a problem with those who have balance problems. It's my goal to encourage everyone to make positive changes and enjoy the health and fitness lifestyle.

I'm one month into my new plan for 2016 and it's going well. I'm starting to get that bright inner light and when I'm at my best, I can be my best when I help and support others.

Well, I better go. There's a pair of snow shoes under the guest bed that need a little workout...

Monday, January 18, 2016

"Most Efficient Weight Loss Technique" video now live on YouTube


What's the plan for 2016? Were you a bit like me, backsliding on the boundaries of good eating? Funneling the fat foods into your gullet over the holidays?

One thing's for certain, there's most always a path back to greatness.


I've done the fat to fit several times, but on those occasions, I had a huge exercise base. Most weeks it was 50 miles running and 200 miles cycling.  But in normal reality, that's not sustainable.

This time around, the focus is on eating first, exercise second. I wanted to support my new plan with a video, so I created another installment in my "Most Efficient" series. If you haven't yet seen my "Most Efficient Running Technique" video, maybe give it a try. The video is to be used in conjunction with "Mind Over Diet" that I published on Amazon in paperback and digital versions.


I won't lie, I probably have as many haters as those who likes that video, but here's the premise of my Most Efficient platform: It's most efficient when you can sustain the plan and activity. Many of us can crash off the weight, but when our healthy patterns break down, we add back the pounds.

There's no fast fix, but there are intelligent choices.

Think about how you can frame your choices as we forge into the new year. It's possible to modify and build a plan that works for you. I'm not here to hold your hand, but rather to show you how to engage your own road map to success.

Let's get serious, have fun and develop our fit and fabulous bodies in 2016!

Wednesday, December 30, 2015

Break(down)

You have to look closely (click and enlarge photo if needed), but when you do, check out the 5th metacarpal (bone furthest from thumb).

The diagonal break is symbolic of what happens when your mountain bike handlebars snap around 360 degrees, and those bars catch your hand against the bike frame during the rotation.

Well there you have it. I got up after my ride over the bars and knew something was wrong, but didn't want to admit it. Rode about three miles back to the car, then went a week with some ice and heat. Thought it was good, until I smacked the same bone on the bars during a road ride the following weekend.

Time to stop the charades and get to urgent care.

For the past three weeks, I have been in a formed splint that kept the pinkie and ring fingers immobilized in a hooked formation. Don't want those tendons to move across the bone. As the doc stated, it's a "forgiving" break, but nonetheless you don't want to give the bone any excuse to shift; that would change the break from a non-dislocated to something that needs surgery and a pin.

Today I was able to transition from the splint to a wrist brace. My fingers are freed up and I can type again. Some little things produce big outcomes. I did all my final semester grading (and extensive typing) using a right hand/peck with pointer finger left hand technique.

Here's the master competitor word on the day: If you're overweight, out of shape, and more flabby than fit...don't ride. As we age, reflex time naturally slows and a blob body only adds to the likelihood you're going down.

And when you get up, some things might be broken.

This isn't exactly a new year's resolution, but instead a personal response to the crash. We can't be what we were, but we can optimize for age. If I can optimize, I'll ride again. If I wash out and don't optimize, game over.

It's like that in most aspects of life. Bring your best game, or don't play. That's something I strive to express when I wrote Mind Over Diet. You have to build your plan, then execute. No one can tell you when or how to succeed; you have to assemble the pieces and connect then in a linear form.

Let's all regroup and see what we can come up with in 2016.