1. Exercise
1.1. 5 of the same work outs
1.1.1. 5 is the magic number
1.1.1.1. Nike + Measurement Tool
1.1.1.1.1. Log Your Runs
1.2. Water Tower Run
1.2.1. 1.3 Miles
1.2.2. 1/6/11 - 12.25
1.3. Square Run
1.3.1. 2 Miles
1.3.2. 1/9/11 - 24.30
1.3.3. 1/11/11 - 18.25
1.3.4. 1/16/11 - 19.00
1.4. Endurance Training
1.4.1. Long Run
1.4.1.1. 15 Miles
1.4.1.1.1. 2/20/11
1.4.1.2. 10 Miles
1.4.1.2.1. 2/12/11
1.4.2. 1/15/11
1.4.2.1. 2 Hours - 15 miles bike, 4 sand dune, 1.3 miles
1.5. Strand Run
1.5.1. 3 Miles
1.5.2. 1/17/11 - 28.30
1.5.3. 2/19/11
1.5.3.1. 45:00 minutes
2. Supplements
3. Tracking and Measurement
3.1. Before Picture - Front/Back/Side
3.1.1. post and share
3.2. Take Measurements
3.2.1. Both Arms (mid bicep)
3.2.2. Waist
3.2.2.1. Horizontal at navel
3.2.3. Hips
3.2.3.1. Widest point below waist
3.2.4. Both Legs
3.2.4.1. (mid theigh)
3.2.5. ADD ALL FOUR = TI or Total Index
3.3. Accountability
3.3.1. Make it conscious
3.3.1.1. Before Picture
3.3.1.2. Picture of what you eat
3.3.2. Make it a game
3.3.3. Make it competatitive
3.3.4. Make it small and temporary - achievable
3.4. Collect the data and track the changes. If it is worth doing it must be measured. TRACK, MEASURE, CACULATE
3.5. Tools
3.5.1. Wi Scale
3.5.1.1. http://www.withings.com/en/bodyscale
3.5.1.2. http://www.youtube.com/watch?v=ZRgeGIcYJbM
3.5.1.2.1. Awesome Video
4. Nutritional
4.1. 5 Simple Rules
4.1.1. Avoid White Carbs
4.1.2. Eat Same Meals Over and Over
4.1.2.1. Proteins
4.1.2.1.1. Egg Whites, Chicken Breast, Beef, Fish, Pork
4.1.2.2. Legumes
4.1.2.2.1. Lentils, Black Beans, Pinto Beans, Red Beans, Soy Beans
4.1.2.3. Vegetables
4.1.2.3.1. Spinach, Mixed Vegetables, Sauerkraut, Asparagus, Peas, Broccoli, Green Beans
4.1.3. Don't Drink Calories
4.1.3.1. No Juice, No Soda
4.1.3.2. Unlimited Water, Tea, Coffee
4.1.3.3. No beer, no wine
4.1.3.3.1. OK - One per day.
4.1.4. Don't Eat Fruit
4.1.5. Take One Day Off Per Week
4.1.5.1. Go Nuts, No Rules, Eat and Drink Your Face Off
4.2. 4 Meals a Day
4.2.1. Breakfast
4.2.1.1. http://www.youtube.com/watch?v=fd-7a_wdVZk
4.2.1.2. 4 eggs (1 yolk), spinach, beans
4.2.2. Lunch
4.2.2.1. chicken or beef, vegetables
4.2.2.2. salad w/ salsa dressing
4.2.3. Snack
4.2.3.1. carrots, celery, nuts, controlled peanut butter
4.2.4. Dinner 1
4.2.4.1. beef, fish, chicken, pork, beans vegetables
4.2.4.2. chile
4.2.5. Dinner 2
4.2.5.1. same as above
5. Mind
5.1. River of Information Mind Map
5.2. Google Reader
5.3. Content Consumption
5.3.1. Your Time
5.3.2. Filtered Your Way