Joshua Wang

reposted from thewayofit.com   "There's actually very little secret to success: just put in the work."  Junyong Pak, Winner of World's Toughest Mudder 2011

Recently I started keeping tabs on how much I spend, how much food I eat, and how much I workout. The most important part of this log is that it helps me to be aware. Developing awareness is the foundation for fitness, and it is the first step to behavioral change. Many times, we become aware when it's too late. To be aware, you need to be intentional. You cannot be lazy and have to take the time to form this habit. Over time, your decisions will be influenced by this awareness: "Do I have the disposable income to spend on coffee / eating out / new toy?" "Can I still feel great if I eat this?" "Given my other priorities, do I have time to watch another movie?" Be aware. Be fully present. Be engaged.

Late post from New Year's Eve. The FOD posts won't be as regular as I hoped. I need to find an easier way to transcribe everything. It gets a bit depressing having to log everything, since I eat quite often. But maybe that's the point - awareness. And increased awareness influences behavior. While my ultimate decisions may not always be optimal, my decisions are becoming more informed and less naive. Progress :) 10:45 - 2 Crackers (pre-workout :P) 12:45 - Vega Protein Shake + Recovery Accelerator (post-workout) - 1500mg Omega 3 (NutraSea) - Multivitamin 13:45 - 1 Chicken thigh - 3 eggs (2 egg yolk) + salsa - 1 cup of French Vanilla yogurt :) ( this was definitely too much ... I could have done without either the chicken or the eggs ) 17:00 - Pickles (2) - Banana ( random snack ) 17:45 - Coffee (Tall Pike) 19:45 - Family dinner (lettuce wrap + meat :D) ( feel quite full - tendency to overeat with tasty foods, especially if they contain sodium )

11:00 @ CrossFit Markham 30 mins of Dodgeball :) - Then - 20:12 min AMRAP - 20 KB Cleans (L) (55#) - 12 KB Swings (55#) - 20 KB Cleans (R) (55#) - 12 Push-ups - 20 Toes to Bar - 12 Burpees (Completed 2 Rounds + 12 KB Swings) Happy New Year!

Notes: 1. late post - Wednesday's WOD, workout of the day 2. new design inspired by: crazy people 09:00 Front squats - 185 lbs x 5 - 185 lbs x 5 - 185 lbs x 5 For Time: - 100 Power Cleans (95 lbs - could not do RX weight - 135 lbs) - 4 burpees EMOM (every minute on the minute) (took ~20 mins. left wrist still injured) 12:00 Snowboarding @ Dagmar :) (lesson: waterproof gloves / gear is key - especially with temperatures around -15 C) 18:00 Run (4 x 1 mile) - Each mile was around 8-9 minutes, on snow-covered sidewalks / roads - Distance is approximate - Started the run every 10 minutes

11:00 - 2 eggs - rice noodles + fish balls + sodium infused soup base :P 13:00 - dad's famous noodles :) 14:30 - Coffee (Starbucks, Tall Pike - black ... as always) 20:00 - 1 chicken thigh - napa - multivitamin (Progressive) - 1500mg Omega 3 (NutraSea) 23:45 @ Timmy's - 1/2 bagel (Cinnamon French Toast) with butter - medium coffee (black) *FOD: Food of the Day