Transformation 5.0

Hikes, Birthdays, and Thank Yous


While the exercise world technically contained a day of recovery, Marissa and I went on a 3 hour hike in the Wissahickon Valley for her birthday.  That’s right, it was a birthday hike!  For those familiar with the area, a large chunk of it took place on and around Forbidden Drive.

Our favorite topic of conversation was marveling at our surroundings and exclaiming what a good idea the hike was.  No joke.

Being in this kind of environment just feels right somehow, and it’s mentally and physically restorative.  Stress management at its finest.  No city buildings, no concrete, no people and noise overload.  Only trees, green as far as the eye can see, and the occasional biker/hiker and bird song.

We also found 3 hours, split into two pieces (lunch destination at the midpoint) to be the perfect length for a day hike.  Of course there are places and times for far longer, more intense hikes, but this was ideal for a day event.  Enough to get a sweat going but not enough to break down the body.

I beat the nature drum a lot, so I’ll spare you more praise.  Simply put, schedule one and get out there, will you?


The Rest of the Day 30 Recap

When all was said and done, steps and miles checked in at 19,650 and 10.55 (add 20%).  Not bad for a day off.

Sleep checked in at 8 hours and 43 minutes (12 restless minutes, 2 awake minutes).

The nutrition

Breakfast: Grass-fed yogurt, (28g) whey protein isolate, (5g) creatine, raw cacao nibs, chia seeds, coconut flakes, organic blueberries, banana, cinnamon.  Black gold.

Day 15 Breakfast

Late Morning (Pre-Hike) Snack: Rise Bar.


Lunch Part 1: We stopped mid-hike for lunch at the Valley Green Inn.  Our server was wonderful and insisted on doing something special for Marissa’s birthday.  She brought out their special raspberry puree iced tea.  I initially cringed because I expected an overly sweet concoction and was pleasantly surprised that it was simply fresh local raspberries, black iced tea, and lemon.  Imagine that!  Delicious and perfectly on plan.  When all was said and done, I made only one birthday meal concession – cheese (see below).  I’ll take it.


Lunch Part 2: Spinach salad with light vinaigrette, goat cheese, almonds, and strawberries.

Lunch Part 3: Burger (no bun), fried egg, sauteed kimchi, fontina cheese, a few greens, and green beans.  No ketchup used.


Afternoon Snack: Hungry!  Rise Bar.


Dinner: Grass-fed filet, organic sweet potato, asparagus.


Daily Fuel

I’ll leave it to the birthday girl for today’s fuel:  33 Reasons to Celebrate.

My favorite?  #16 – I have the best job in the world.  I second that motion.

This is a great opportunity to say thank you (you, literally you reading this)!  Whether you realize it or not, you inspire me to be and do better.  Every time you succeed, it provides a caffeine surge of inspiration that’s way better than my morning cup of black gold.  And if you know me, that’s saying a lot!

Keep doing great things out there on behalf of your health and the health of those closest to you.

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