The last time I felt an earthquake was back in the '90s when I lived in the Ring of Fire. I didn't expect to experience the earth tremble again in my current location. There was a reported earthquake a week ago but I didn't feel it. However, very early this morning, a 4.3 magnitude was recorded southeast from where I live, close to the epicenter of the previous earthquake. I do recall semi-waking up to my dog barking and something strange with my bed this morning. To my groggy mind, it felt like I was coming off the bed but I eventually ignored it and went back to sleep. Very tame compared to the earthquakes in my childhood when it was hard to stand.

I completed my second year of the A-Z Challenge! I had a general topic in mind this time around unlike last year. It wasn't the initial idea I had immediately after I finished my first year of the challenge. Maybe I'll mull over that topic again and see if it's doable for next year. It was definitely easier to have a broad topic and have a rough draft of the day's post. I was usually a day ahead in my posts but sometimes I would change my mind on what to post on the very day of the deadline. Since I sleep late, I frequently posted 2 letters a day, one before midnight and one after for the next day's letter. I've also realized that the last few letters are the toughest to get through specially x, y, and z. Scientific terms or other jargon are really the way to go for those letters.

I was slightly better at commenting on other blogs this time. I didn't like the ones that required me to sign in to comment though. Word verification was fine with me. I found the link list with the button a little too late but I visited as many blogs I could throughout the month. I've bookmarked many interesting blogs to visit again.

For next time's challenge, I'll try to have a topic pinned down by the end of the year.

 

April 2012 A to Z Challenge
Ab Wheel Burpee Counting Calories Descending Circuit Exciting Accomplishments
Focus Goblet Squat Habit Injury Journey Keeping Track Lifting Weights Motivation
Nutrition Plan Omega-3s Plyometrics Quetelet Index Running Sore Shoulders
Testosterone Unilateral Training V Cut Whey Protein Xylitol Y-Raise Zigzagging Calories

Zigzagging calories is one of the strategies to break a weight loss plateau. The theory is to keep the body from thinking it's not being deprived of its necessary energy to function specially if you've been in a calorie deficit to lose weight. It's recommended to go back to eating maintenance calories (TDEE) after a period of calorie deficit. Most eating plans I've read promotes a calorie deficit for 6 days and a cheat day (maintenance to surplus calories).

I varied my daily calories this month to see if I can budge my scale weight or lose inches which have been consistently the same for about 2 months. A week of my daily calories between 1600-2000 calories and my average scale weight was a pound higher than my usual. Eating healthy food to reach 2000 calories was really a challenge. The following week, my scale reflected a 2 pound loss. I did the same for the next 2 weeks and the scale stayed about the same. Then, last week, I lost another pound. The method worked! There are zigzag calculators out there but it varied way too much for my taste. I ate close to my BMR on rest days, a little higher on cardio days, and the highest on lifting days. The high calorie days usually maxed at 1900. 2000 healthy calories is still hard to accomplish specially. I'll probably go back to eating the same calories for a week and vary it weekly to see what happens.

The Y-raise exercise targets the upper back and shoulders. It can be done on a stability ball, a weight bench, the floor, or standing with the torso 45 degrees to the ground. I've only done the floor version and I may try the other variations in the future. The maximum weights I've used so far are 5 pound dumbbells because it's a challenging exercise specially in conjunction with the T- and I-raises.

The move: Lie prone on the floor with your forehead resting on the ground. Position your arms so that it forms a Y with the body. Your thumbs should be pointed up. In a slow and controlled manner, raise both arms toward the ceiling as high as you can and then slowly lower back to the floor. Repeat 8-12 times. Use light weights if it's too easy.

Xylitol is a sugar alcohol naturally found in fruits and vegetables. It's as sweet as sugar and commonly used in sugar-free gums, toothpastes, and mouthwashes because it helps prevent cavities. I've never heard of it but I recently discovered that I've been using a toothpaste with this ingredient for years. Last year, I also used a mouthwash with xylitol in the ingredients list. Maybe I'll get it again when it's on sale. In both products, xylitol is way down the list and sorbitol, another sugar alcohol, is listed closer to the top.

Dental products I've used with xylitol

I haven't come across a xylitol sweetener like Splenda and Truvia though. There is a product called XyloSweet by Xlear and it's available locally in my area. The two locations are specialty health stores so that's why I haven't seen the product before.