Monday, October 20, 2014

The Return of #jckitchen

Carmie's back!

My beautiful girlfriend just got back from Italy Saturday night. To celebrate, we decided to cook together. The menu? Steak, grilled vegetables, salad, and homemade tomato sauce!

Here are some pictures:

Homemade tomato sauce!

The Sauce!

Making good use of our grill - Steak!

Grilling peppers and mushrooms

Sliced peppers to flatten for better grilling

Aerial view of deliciousness

Close-up of the grilled veggies

A well-plated meal

Leftovers are the best!

Wednesday, October 8, 2014

Abs > BBQ

Morning coffee: Tim Hortons Medium Black Coffee


6 a.m. wake-up. No morning workout, opting for rest.

Took time to make and enjoy breakfast.


Same general breakfast / lunch, switching mixed greens with the romaine.


I was walking by the cafeteria and found out it was BBQ day! Fortunately, I didn't bring my wallet and had made lunch.

While I definitely love BBQ, I like feeling fit a bit more. Here's the lunch I ended up eating today :)

myfitnesspal profile

Tuesday, October 7, 2014

Being boring with habits

Morning coffee: Tim Hortons Medium Dark Roast
... then a small cup of freshly brewed coffee at the office :)


"For this is the will of God, your sanctification: that you abstain from sexual immorality; that each one of you know how to control his own body in holiness and honor, not in the passion of lust like the Gentiles who do not know God; that no one transgress and wrong his brother in this matter, because the Lord is an avenger in all these things, as we told you beforehand and solemnly warned you. For God has not called us for impurity, but in holiness. Therefore whoever disregards this, disregards not man but God, who gives his Holy Spirit to you." --1 Thessalonians 4:3-8


I woke up this morning at 6 a.m. and started my exercise routine at 6:30 a.m. My goal during this time was to complete a specific work set, and more importantly, to improve my quality of life during my work day. I held back on one exercise, saving it for tonight. I'm learning to listen to my body and think long term.


Yesterday was my first time back to CrossFit Markham in a long time (at least a month, if not more). And I was definitely dying during the warm-up. Came back to life only to die again during the workout! Nevertheless, it was fun to be back and tempting to go back more often. 

I need to remember the difference between training and exercise. I'm currently following a strength training protocol, so my metabolic conditioning has dropped significantly. The strength I'm trying to develop requires a long-term perspective and the daily persistence to put in the work. I'll still try to have fun, but not at the expense of my current training program. Too many things will result in lack of focus, and lack of results.

Stay the course.


Are you on myfitnesspal? If so, let's connect! If not, join ... then connect with me :) Here is the link to my profile.

Le Same Breakfast & Lunch
I'm learning to be boring with habits. Yes, this is the exact same photo as yesterday's post. Asides from an extra egg this morning, my breakfast and lunch have been identical - plus the delicious veggie sandwich a coworker made. Ideas for future meals!

Le Delicious Sandwich
Almost two years ago, I wrote about being boring with my habits. That was my resolution for 2013. This is a continual process for me. 

I want to be boring, so that I can have predictable habits, which will invariable lead to predictable results. For starters, I've lost over 10 lbs over the past month through changing my daily habits. I'm sure there will be more up and downs, but I'm going to take it one day at a time, having fun along the way :)

Monday, October 6, 2014

2014.10.06 Morning Coffee

Morning Coffee: McDonald's Small Coffee
... then shortly after, Tim Hortons Small Coffee :)


"Finally, then, brothers, we ask and urge you in the Lord Jesus, that as you received from us how you ought to walk and to please God, just as you are doing, that you do so more and more." --1 Thessalonians 4:1


"Blameless" by Building 429


A great post on waking up early: Sleep Hacking: A 21-Day 4:30am Early Rising Challenge

While 4:30 a.m. is a bit nuts for me at this moment, I like the ideas and the story she tells of her journey. Today, I woke up at 6 a.m., no snooze :)


Back to Basics.
Started logging again on myfitnesspal.

Today's breakfast + lunch

Friday, October 3, 2014

2014.10.03 Morning Coffee

Morning Coffee: Tim Hortons Medium Coffee


I woke up at 5 a.m. yesterday and today to make it to the gym for the 6 a.m. class. I've been trying to "beat the sunrise" everyday and get up by 5 a.m. If my body needs rest and I have the opportunity, I'll take it!

Other times, I just need to wake up and get into the grind. Wake up, embrace life, and set about your day with purpose and excitement!

"Early to bed and early to rise, makes a man healthy, wealthy and wise." --Benjamin Franklin

I'm in no ways proof of this statement, but I'm learning to learn from the timeless wisdom of ages past.


"Satisfy us in the morning with your steadfast love, that we may rejoice and be glad all our days." Psalm 90:14


I finished my first speech contest! Was I ever nervous!! This was our Toastmaster Club's Humorous Speech Contest. My speech was titled "My Love Affair with Coffee".

I got a lot of positive feedback and the group was very supportive. I was disqualified, having gone over by 6 seconds. Despite that, I had so much fun! For me, getting through the speech contest was my personal win. I feel a bit more confident and excited to continue with the rest of my speeches in the Toastmasters' program.


Chicken Coconut Soup with Peanut Butter #IMU

Reviewing some notes at Tim Hortons and went through 4 cups of hot water to battle my cold

York Region booth at Markham Fair showing the "Build Your Intersection" activity and connecting with the public on the future of transportation in York Region.

Coffee break. Cheese croissant, fresh from the oven. Couldn't resist :)

Wednesday, October 1, 2014

2014.10.01 Awake before 5 a.m.

Morning coffee: Starbucks Grande Bold


I woke up today at 4:15 a.m. by accident. I woke up with a sore throat, so instead of falling back asleep, I went to the kitchen and drank some water. Hey, why not boil some water and gargle some salt water? There was some congee sitting on the stove, so I was heating that up too. It wasn't even 5 a.m. yet!

At 5 a.m., I began my workout routine. Today is Foundation work (F7) from the gymnasticbodies program. I'm still on the first progressions, but almost done! I've been a bit slack on my handstand work due to a wrist injury, but I'm getting back into the swing of things. In fact, I was practicing some handstands the past couple days and my wrists were feeling better! Before you think handstands are a "cure-all", note that I gave it plenty of rest and had a few sessions of physio from my dad's magical hands.


Art of Manliness video, Take Pride in Your Pregame by Leveling Up Your Morning Routine


"Set your minds on things that are above, not on things that are on earth. For you have died, and your life is hidden with Christ in God." --Colossians 3:2-3

How to Find Strength in the Strength of God, by John Piper


Today is my first speech contest at Toastmasters. Nervous excited!


Date night on Main St Markham - Part 1 Johnny Bistro!

Seafood Platter Melody
Pan seared tiger shrimp, basil pesto marinated scallops, and marinated calamari over a filleted roasted red pepper drizzled with olive oil and spring mix.

Chicken Souvlaki Dinner
Herb and garlic marinated chicken, charcoal grilled. Served over rice, with roast potatoes, a side Greek salad, and Johnny's homemade tzatziki.

Chicken and the Goat
Tender grilled chicken breast topped with basil pesto and crumbled goat cheese. Served with rice (or roast potatoes) and a grilled vegetable kabob.

Princess Carmelina
Beautiful Mediterranean Babe, with a sunshine for a smile and dangerously cute. Smooth with words such as "your eyes are like almonds, your nose like a pylon..."

Lava Chocolate Cake
The dessert menu was brought on a platter. The cake tasted fresh and chocolaty. Everything about this cake was perfect!

Date night on Main St Markham - Part 1 Ci Gusta Markham

Tradition (both the Ci Gusta visit and the photo taking). Don't worry, she got a picture of me taking a photo too!