There was a big discussion on FatSecret about the best cooking oil a while back so I thought
this chart from My Fitness Pal would be informative.
Six hours of solid sleep with vivid dreams (Drew Carey as a hitman!) followed by two hours drowsing to podcasts. Morning plank. Eight minutes on the Air Walk Trainer first thing in the morning to burn off glycogen. A high of 88 today but it should be bearable because of lower humidity.
Today is a down day (500 calories) on the Alternate/4:3 diet and a leg strengthening day.
Nine minutes of stretching on the mat. Three sets of wall slides (planks for your legs), one minute each. Twenty-nine minutes of leg strengthening exercises on the mat with 1 1/4 pound ankle weights, 26 minutes of leg strengthening exercises on and around the chair with ankle weights. Cardio: 50 minutes on the Air Walk Trainer watching "Galaxy Quest", 312 steps. The last time I saw the movie was in a theater with my late father back in 1999. We used to go to movies when I would visit him and mother. The movie was a good fit for him since he always thought Star Trek was a hoot, particularly the way the crew members would lurch around the deck during an explosion.
Relaxation: two 15-minute sessions with the Miracle Ball Method. Half hour nap.
I bought a Kindle edition of "Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less" by S.J. Scott for $1, on sale from $2.99, number one in self-help books on Amazon. I got it as another counterweight to my tendency to make grandiose self-improvement plans that collapse in a week or month. Habit stacking is different than mini-habits, another book I just got, and the author explains the difference. Mini-habits can be built on and extended and habit stacking consists on discrete actions unto themselves, so the books are complementary.
I ordered a Hario water brew coffee pot. I haven't brewed any coffee this summer because of the heat. I keep reading articles about the health benefits of drinking coffee. Over the years, I've looked at various cold brewing systems, including the Toddy and the AeroPress. This is cheaper and it was on sale.
The twinge in my right side is twinging less frequently. I still don't know whether it stemmed from the hernia, Creatine, or rowing.