2003 Football – Andrean 59ers vs Highland Trojans – Knockout Hit

I was talking to my brother the other day and we were chatting about our football careers as it looks like he’ll be continuing his. Mine ended a while ago, but I still look back at football quite fondly. I decided to rip the 2003 Andrean 59ers highlight DVD to my computer and I extracted the clip below. On the play shown, I sacked the quarterback and knocked him unconscious. It was pretty much the highlight of my entire career, so take a look.

February 2013 Meal Plan

Angela and I have really buckled down our eating this year. First, we wanted to make a concerted effort to eat better nutritionally. Second, we don’t go out to eat anymore, which has been a huge help in terms of budget and knowing what goes into our bodies.

Although we eat fairly plain nowadays, neither of us feel like we’re missing out on anything. Here’s a breakdown of what we’re eating – we do three low calorie days to one high calorie day.

Angela Low Calorie

Food Calories Fat Carbs Fiber Protein Sugar
Meal 1
1 Scoop Protein 150 2 9 1 24 3
Pre-Workout
1 Scoop NO-XPLODE 25 0 6 0 0 0
Meal 2
1 Scoop Protein 150 2 9 1 24 3
1 Rice Cake 60 0.5 14 1 1 0
1T Peanut Butter 105 8 3 1 3.5 0.5
Meal 3
1 Scoop Protein 150 2 9 1 24 3
4oz Sweet Potato 100 0 24 4 4 8
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 4
1oz Mixed Nuts 170 15 5 3 6 1
1 Medium Apple 95 0 25 4 0 19
Meal 5
6oz Chicken 186 0 0 0 36 0
BWW Medium Sauce (2T) 40 3 2 0 0 0
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 6
1 Scoop Protein 150 2 9 1 24 3
Totals
  1668 62.5 125 21 149.5 44.5

Angela High Calorie

Food Calories Fat Carbs Fiber Protein Sugar
Meal 1
1 Scoop Protein 150 2 9 1 24 3
Pre-Workout
1 Scoop NO-XPLODE 25 0 6 0 0 0
Meal 2
2 Eggs 142 10 0 0 12 0
3 Slices Bacon 129 9 0 0 9 0
1 C Coffee 10 0 0 0 0 0
1T Sugar 45 0 12 0 0 12
2T Half and Half 40 3 1 0 1 1
2 Biscotti 180 6 28 0 4 14
Meal 3
1/2 F&E Supreme Pizza 495 19.5 57 3 22.5 4.5
Meal 4
1oz Mixed Nuts 170 15 5 3 6 1
1 Medium Apple 95 0 25 4 0 19
Meal 5
1 Scoop Protein 150 2 9 1 24 3
3oz Sweet Potato 75 0 18 3 3 6
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 6
1 Scoop Protein 150 2 9 1 24 3
Totals
  1999.5 82.5 184 18 131 68.5

Nick Low Calorie

Food Calories Fat Carbs Fiber Protein Sugar
Meal 1
1 Scoop Protein 150 2 9 1 24 3
Pre-Workout
1 Scoop NO-XPLODE 25 0 6 0 0 0
Meal 2
1/2 C Egg Whites 67 0 3 0 13 0
3 Eggs 213 15 0 0 18 0
1/2 Avocado 113.5 10.5 6 4.5 1.5 0
1 C Oatmeal 300 6 54 8 10 2
3oz Ham Steak 75 1.5 3 0 13.5 3
2oz Bell Pepper 12 0 2 0 0 2
Snack
1 C Coffee 10 0 0 0 0 0
1T Sugar 45 0 12 0 0 12
2T Half and Half 40 3 1 0 1 1
Meal 3
6oz Chicken 186 0 0 0 36 0
7oz Sweet Potato 175 0 42 7 7 14
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 Scoop Protein 150 2 9 1 24 3
1 T Olive Oil 119 14 0 0 0 0
Meal 4
2 Banana Bars 262 8 31.8 2 17.4 8.8
1 Medium Apple 95 0 25 4 0 19
Meal 5
1/2 C Egg Whites 67 0 3 0 13 0
3 Eggs 213 15 0 0 18 0
1/2 Avocado 113.5 10.5 6 4.5 1.5 0
1 C Oatmeal 300 6 54 8 10 2
3oz Ham Steak 75 1.5 3 0 13.5 3
2oz Bell Pepper 12 0 2 0 0 2
Meal 6
2 Scoop Protein 300 4 18 2 48 6
Chocolate Chips (30g) 140 9 20 0 2 16
Totals
  3282.5 108 314.8 44 272.9 98.8

Nick High Calorie

Food Calories Fat Carbs Fiber Protein Sugar
Meal 1
1 Scoop Protein 150 2 9 1 24 3
Pre-Workout
1 scoop NO-XPLODE 25 0 6 0 0 0
Meal 2
5 Eggs 355 25 0 0 30 0
1 C Oatmeal 300 6 54 8 10 2
1 C Coffee 10 0 0 0 0 0
1T Sugar 45 0 12 0 0 12
2T Half and Half 40 3 1 0 1 1
2 Biscotti 180 6 28 0 4 14
Meal 3
1/2 F&E Supreme Pizza 495 19.5 57 3 22.5 4.5
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 4
2 Banana Bars 262 8 31.8 2 17.4 8.8
1 Medium Apple 95 0 25 4 0 19
1 Scoop Protein 150 2 9 1 24 3
Meal 5
1/2 C Egg Whites 67 0 3 0 13 0
3 Eggs 213 15 0 0 18 0
1/2 Avocado 113.5 10.5 6 4.5 1.5 0
1 C Oatmeal 300 6 54 8 10 2
3oz Ham Steak 75 1.5 3 0 13.5 3
2oz Bell Pepper 12 0 2 0 0 2
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 6
2 Scoop Protein 300 4 18 2 48 6
Chocolate Chips (30g) 140 9 20 0 2 16
Totals
  3614.5 145.5 348.8 37.5 241.9 100.3

Banana Bars

finished bars

I make these bars for Nick and he thinks they are mega delicious, so I figured I’d share the recipe I threw together from multiple banana bread recipes along with some healthy substitutions.

I throw the following in a bowl (why do that whole “mix the dry then the wet and combine them” thing and get multiple bowls dirty?):

  • 1 1/2T stevia (equivalent to 3/4c sugar)
  • 1c oat flour
  • vanilla or unflavored protein (I use 4 packets of Perfect Fit Protein because that’s what I happen to have right now, but you can use any protein of your choice)
  • 3/4t baking powder
  • 1/2t baking soda
  • 1/4t salt
  • 1/2c nuts (about 2oz) – I usually use walnuts
  • 1t vanilla
  • 6T liquid egg whites (about 2 large egg whites)
  • 1/4c no sugar added applesauce
  • 3 medium bananas, mashed
  • 45g unsweetened coconut flakes (about 1/2c) – totally optional

Bake at 350 degrees for 30-40 minutes in a greased 9×13 dish or baking pan. I use Pam spray for baking. Let it cool before cutting into 12 squares.

Nutrition info for each square is:158.6 calories/6.6g fat/16.9g carbohydrate/8.9g protein/4.5g sugar. (Without the coconut: 131 calories/4g fat/15.9g carbohydrate/8.7g protein/4.4g sugar)

Some notes on my ingredient choices:

stevia

Stevia is a South American herb used as a natural sweetener for centuries. The leaves of the Stevia rebaudiana plant have a refreshing taste, zero glycemic index, zero calories and zero carbs. It is 25-30 times sweeter than sugar, and far more healthy! (from stevia.com)

oat flour

I make my own oat flour by throwing some whole old fashioned oats into our magic bullet blender and grinding them to a powdery consistency, but you can purchase oat flour in most stores now. Oat flour is gluten free, so these bars don’t rise as much as other baked goods might. Feel free to substitute any other flour, but also keep in mind that other flours may absorb the liquid components of the recipe differently.

coconut walnuts

Almost all of the fats in the recipe come from the walnuts and coconut (if you used it). Walnuts are full of heart healthy monounsaturated fats and are a great source of omega-3 fatty acids along with being full of all sorts of good for you stuff. Coconut, on the other hand, is a more controversial ingredient. It has many antioxidants, but is primarily made up of saturated fats which are thought of as “bad” fats. Some recent research suggests that not all saturated fats are equal, and those found in coconut are better than other saturated fats (like butter). Honestly, I’ve just been tossing some into these bars because I had it in the pantry and it tastes delicious.

Las Vegas Mini Maker Faire

Angela and I went to the Las Vegas Mini Maker Faire last Saturday and had a pretty awesome time. About 40 exhibitors were present, and each was very passionate about the items they were presenting, what they’d created and the chance for the average person to build really cool stuff. While we didn’t talk to every single exhibitor, there were a few that really stood out in my mind.

The first exhibitor who made me stop in my tracks was the Nevada R2 builders. These individuals build robots from the Star Wars universe (most notably R2-D2). They had two completed astromechs and one that was about halfway done. The robots were controlled via regular RC remotes like you would use for a plane or car, and they were quite expressive. I overheard one of the individuals at their booth saying a completed astromech costs about $10,000 to build.

Next, we scoped out a booth hosted by an individual who had built their own underwater reconnaissance vehicle. They had the vehicle at the booth along with some information about assembling it and a video of the vehicle diving into Lake Mead. For me, this exhibit kind of personified the whole event – here was someone who wanted to build something just because and then came and talked about it to strangers. I loved it!

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Moving on, we found an exhibitor who sculpts fantasy landscapes out of modeling clay. The landscapes were half of her own imagination and half inspired by existing fantasy works. Each landscape had an impressive amount of interesting details and you could readily see the creativity flowing from the woman’s hands. If you look closely at the first image here, you’ll see a little sign. That sign says “Danger: Don’t Feed the Dragon”. Angela and I really liked that particular detail.

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As we continued, we found a large booth filled with robots and robotics gear headed by a company called Pololu. The company manufactures small controllers and electronics components that you can use to build a ton of cool stuff. Just taking a look at the home page of their website should give you a good idea of the kind of things you can build with their components, but they went a step above and built a few demo pieces for show at the Maker Faire. My two favorites were a light up owl lamp that you could reposition via magnets to change the light color and a glowing LED strip that could run a variety of patterns through it with just the click of a switch.

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One of my personal highlights was talking to one of the guys behind Pinoccio, an awesome little component that, in a nutshell, allows you to construct web connected devices that do a bunch of different things. I’m super intrigued and totally want to buy one, but I’m not sure what I would do with it, so I’ll probably hold off.

A fun little thing we saw on our way out was this mega-sized d20 containing a bunch of different programming languages. It was built at SYN Shop, the Las Vegas Hackerspace.

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On our way out, we saw one of the cutest things at the Faire: Flaky Friends. Their tagline is “plush with issues” which totally summed up the feel I got from the toys. They were really awesome. Take a look at their website for pictures.

We finally had our fill of the exhibitors inside and headed out to the courtyard. Out there, we save a DeLorean which had been retrofitted with an electric engine. They had all the electronics components open and shielded behind clear plastic so we could take a look at the work. It was pretty amazing.

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February 2013 Weightlifting Workout

Angela and I have been enjoying our home workout equipment a lot. We love the fact that all we have to do to get a good workout is walk down to the garage and put in the effort.

For the first four weeks of this year, we eased ourselves into a regular weightlifting program. We chose to do this because we had each taken a bit of time off from weightlifting. Now, we’re ready to ramp things back up and are excited to dial up the effort a bit over the next month. So, if you’re interested, here’s the weightlifting program we’re doing in February (where our workouts differ, Nick’s stuff is listed after the pipe character). We’ll be doing cardio separate from this program.

Monday – Legs

  • Jump Rope (3 x 100 skips)
  • Bodyweight Squat (20)
  • Lunges (3 x 10 each leg)
  • Squats (6 x 10) | Squats (3 x 10), Front Squats (3 x 10)
  • Plie Squats (3 x 10) | Overhead Squats (3 x 10)
  • Kettlebell Swings (3 x 15)
  • Single Leg Kettlebell Deadlift (3 x 12)
  • Romanian Deadlift (3 x 12)
  • Angela Only – Bench Step Ups (3 x 10)

Tuesday – Chest & Triceps

  • Jump Rope (3 x 100 skips)
  • Pushups (100 total) | Wide Pushups (4 x 20), Pushups (4 x 20)
  • Bench Press (3 x 12)
  • Dumbbell Flye (3 x 12)
  • Standing Crossbody Dumbbell Flye (3 x 12)
  • Dips (3 x 8) | Dips (3 x 20)
  • Skullcrushers (3 x 10)
  • Tricep Kickbacks (3 x 12) | Narrow Pushups (4 x 20)

Wednesday – Back & Biceps

  • Jumping Jacks (3 x 25)
  • Chin Ups (4 x 5) | Chin Ups (4 x 10)
  • Deadlifts (4 x 15) | Deadlifts (4 x 10)
  • Reverse Rows (3 x 8) | Pull Ups (3 x 10)
  • Barbell Rows (3 x 10)
  • T-Bar Row (3 x 10)
  • Dumbbell Row (3 x 10)
  • Dumbbell Curl (3 x 10)
  • Dumbbell Concentration Curl (3 x 10)
  • Barbell Curls (3 x 10) – Nick Only

Thursday – Legs

  • Jump Rope (3 x 100 skips)
  • Bodyweight Squat (5 x 20)
  • Lunges (3 x 10)
  • Squats (3 x 12)
  • Plie Squats (3 x 15) | Front Squats (3 x 12)
  • Kettlebell Swings (4 x 15)
  • Single Leg Kettlebell Deadlift (3 x 12)
  • Romanian Deadlift (5 x 10)

Friday – Shoulders & Abs

  • Dynamic Shoulder Stretching Circuit
  • Clean & Press (3 x 12)
  • Dumbbell Press (3 x 10) | Snatches (3 x 10)
  • Dumbbell Arnold Press (3 x 10) Unilateral Kettlebell Shoulder Press (3 x 10)
  • Unilateral Side Lateral Raise (3 x 10) | Dumbbell Arnold Press (3 x 15)
  • Front Lateral Raise (3 x 10) | Unilateral Side Lateral Raise (3 x 10)
  • Crunches (3 x 20) | Front Barbell Raise (3 x 10), Unilateral Kettlebell Upright Row (3 x 10)
  • Hanging Knee Raise (3 x 15) | Crunches (3 x 20)
  • Twisting Sit Ups (3 x 10) | Hanging Knee Raise (3 x 15)
  • Planks (4 x 45 seconds) | Twisting Sit Ups (3 x 10)
  • Side Crunches (3 x 12) | Planks (3 x 45 seconds)

Weekend

Saturday is an active rest day. I just got a new bike, so I’m probably going to want to ride all over the place with Angela. Sunday we are going to do yoga together. Hopefully that will make me more flexible.