I received some really nice gifts from my family this Christmas. One I'm enjoying learning about is a Nike+ unit. I'm looking forward to using this to track my walks/runs and compare it to readouts on the treadmill. I'm at my in-laws house today in Memphis, TN. I took my first walk this morning. I slipped out before anyone else got up and walked to Starbucks. The stats are recorded on my iPhone as I walk and a summary report is given at the end. Today was 26'42" for a walk of 1.52 miles. According to the report I burned 240 calories. That seems high to me (check some of my earlier posts about the calories count issues with treadmills - looks like it might apply to Nike+ as well.
I can see interesting possibilities using this. I can instant, accurate records of all my cardio workouts, even on the treadmill.
Monday, December 26, 2011
Wednesday, December 21, 2011
Sauna
The fitness center has a (large and working) sauna. I really enjoy using the sauna after an intensive set of HITTs. At the fitness center where I formerly had my membership, the sauna was small (three people was about all it could accommodate) and often broken down. This sauna is spacious and hot! I'm having to acclimate myself to the heat.
There are definite advantages to using the sauna. One is that it helps reduce muscle soreness from a hard workout. Another is that it helps rid the skin of free radicals. Sweating also moves excess salt out of your body (when I've been using a sauna regularly I can tell when I've eaten salty food - I can taste it in the sweat that runs across my lips). And finally, if it is quiet in the sauna, the combination of heat and solitude can be very relaxing.
The big myth is that weight can be sweated off in a sauna. There is a slight boost in metabolism that would mean a small increase in calories burned, but nothing worth building a weight reduction plan on. Sweat, no matter what circumstances produce it, does not come from fat. It is not being melted off. Sweat comes from fluidic the blood and that fluid is replaced the next time you drink water or do anything else to hydrate.
The sauna is enjoyable with definite benefits, but it is no substitute for the hard work of strenuous exercise.
There are definite advantages to using the sauna. One is that it helps reduce muscle soreness from a hard workout. Another is that it helps rid the skin of free radicals. Sweating also moves excess salt out of your body (when I've been using a sauna regularly I can tell when I've eaten salty food - I can taste it in the sweat that runs across my lips). And finally, if it is quiet in the sauna, the combination of heat and solitude can be very relaxing.
The big myth is that weight can be sweated off in a sauna. There is a slight boost in metabolism that would mean a small increase in calories burned, but nothing worth building a weight reduction plan on. Sweat, no matter what circumstances produce it, does not come from fat. It is not being melted off. Sweat comes from fluidic the blood and that fluid is replaced the next time you drink water or do anything else to hydrate.
The sauna is enjoyable with definite benefits, but it is no substitute for the hard work of strenuous exercise.
Tuesday, December 20, 2011
Liar, Liar
I started using computers back in 1989. They were a bit more primitive back then (and the first nominee for understatement of the year is . . . ). I used Word Perfect for my writing projects. I remember how sometimes to get the settings to work right I would have lie to the computer, tell it a paper size or a margin was different from what it actually was. That was a liberating realization. It kept from fighting with the computer and allowed me to get my way.
Treadmills are notorious for over estimating the number of calories burned in a session. They give a false sense of accomplishment, making the user feel that he has worked harder than he actually has. But there is a way around this flaw.
Lie.
Select a treadmill that takes weight information. That data is figured into the treadmills computer to gauge calories burned during a workout. For a given speed, the higher the weight entered when the workout began, the higher the number of calories shown as burned. So at the beginning of my treadmill workout I will enter a lower weight than I actually weigh. The final number of calories burned will not be inflated.
This doesn't make the "calories burned" count accurate, but it will avoid the reporting of the unduly inflated number of calories burned.
So how much lower should the weight number be? My guess is about 20%. I'll try to look into that and get a more "fact based" estimate. My personal practice is to put in the weight I want to be, not the weight I am. That gives me some idea of how hard I will need to work to burn a set number of calories. It's still off, but it's a good starting place.
One more note: incline makes almost no difference, though it should. I've experimented with this on a few treadmills, keeping speed the same, but trying various incline settings. I really can't see that there is anything in the treadmills computer function that takes into account steeper inclines resulting in harder work and more calories burned.
Treadmills are notorious for over estimating the number of calories burned in a session. They give a false sense of accomplishment, making the user feel that he has worked harder than he actually has. But there is a way around this flaw.
Lie.
Select a treadmill that takes weight information. That data is figured into the treadmills computer to gauge calories burned during a workout. For a given speed, the higher the weight entered when the workout began, the higher the number of calories shown as burned. So at the beginning of my treadmill workout I will enter a lower weight than I actually weigh. The final number of calories burned will not be inflated.
This doesn't make the "calories burned" count accurate, but it will avoid the reporting of the unduly inflated number of calories burned.
So how much lower should the weight number be? My guess is about 20%. I'll try to look into that and get a more "fact based" estimate. My personal practice is to put in the weight I want to be, not the weight I am. That gives me some idea of how hard I will need to work to burn a set number of calories. It's still off, but it's a good starting place.
One more note: incline makes almost no difference, though it should. I've experimented with this on a few treadmills, keeping speed the same, but trying various incline settings. I really can't see that there is anything in the treadmills computer function that takes into account steeper inclines resulting in harder work and more calories burned.
Monday, December 19, 2011
Treadmill Redux
Coming back around to using a treadmill in my fitness quest. I'm a fan of P90X and sane nutrition, but there is a dynamic for me I using a treadmill that helps keep me motivated with exercise and nutrition. And, not to belabor the point, there is nothing passive about the way I use a treadmill.
I practice high intensity interval training sets on a treadmill (HIITs for short). There are several approaches to this, but the basic premise is that the intensity of the workout is varied from moderate to exhaustion through several cycles. When I was doing this regularly and running on the treadmill I would start with a slow warm up for 5 minutes, gradually picking up my speed and breaking out onto a jog. Then I would begin increasing my speed by intervals of 2 every 30 seconds until I reached exhaustion, at which point I would drop back down to my jog speed. After just a minute to rest I would begin increasing my pace again, but by intervals of 3, and continue until I reach exhaustion again. I would repeat that until I reached intervals of 6. After reaching exhaustion on that set I would start going back down in numbers (intervals of 6, 5, 4, 3, 2). I would consider it complete when's had reached the last set of intervals of 2. I'm not a fast runner, so my goal was augmented with the objective of running 3 miles in 30 minutes. The fitness variable was getting as much speed as possible before exhaustion.
Here I am now starting over again (I quit the pathetic fitness center where my membership was and tried to supplement it with walking around my community - not the same thing / same results at all). I'm having to start over walking on the the treadmill but I'm still practicing intense intervals, but with modifications until I'm running again.
I start off with a lower body stretch. I would always do. I like the experience of feeling my body becoming increasingly limber. I jumped on the treadmill once a few years ago, thinking I really didn't need to stretch that day and ended up with a pulled muscle. The pain of that experience has made me a confirmed stretcher for before and after each treadmill session.
I then do the slow warm up on the treadmill. When I'm ready to start I initiate the settings. Since I'm walking during my HIITs right now, I'm incorporating the use of steep inclines and make them the major variable. I set the speed at 3.5 (a good moderate pace) and the incline at 4. For each minute I increase speed and incline by intervals of 1 and continue until I' be reached maximum walking speed (right now 4.5 at lower inclines, less at higher inclines). After reaching maximum walking speed I continue to increase incline until I reach exhaustion. Then I drop back down on speed and incline, but not quite as far down on the incline (maybe only as far as 5.0, an increase of 2 intervals). I repeat the process until exhaustion, then start again at a higher incline.
I never start running. I make myself work harder by walking fast at a steep incline. Try this and you can get yourself I to a dripping mess, which, of course, you really want to do. People who never break a sweat using a treadmill really aren't accomplishing much. You will be able track you increasing fitness by using HIITs on a treadmill. And by the way, no holding on to the front or side hand holds. Walk with your hands swinging. That increases the level of your "work" while you're on the treadmill. At lower speeds you can also occasionally lock your hands behind your head, elbows high, for a workout of your abs.
This is where I'm starting as I work toward getting back up to running my HIITs on the treadmill again. In a few days I'll have to be on the road and away from my fitness center. The advantage of what I'm doing now is that I can still go out and just walk the neighborhood in order to keep my conditioning on track.
Remember, your goal is to work out on the treadmill, not just ride it. No matter what your fitness level, there is a way forgo to use a treadmill that is challenging and will improve your physical condition.
I practice high intensity interval training sets on a treadmill (HIITs for short). There are several approaches to this, but the basic premise is that the intensity of the workout is varied from moderate to exhaustion through several cycles. When I was doing this regularly and running on the treadmill I would start with a slow warm up for 5 minutes, gradually picking up my speed and breaking out onto a jog. Then I would begin increasing my speed by intervals of 2 every 30 seconds until I reached exhaustion, at which point I would drop back down to my jog speed. After just a minute to rest I would begin increasing my pace again, but by intervals of 3, and continue until I reach exhaustion again. I would repeat that until I reached intervals of 6. After reaching exhaustion on that set I would start going back down in numbers (intervals of 6, 5, 4, 3, 2). I would consider it complete when's had reached the last set of intervals of 2. I'm not a fast runner, so my goal was augmented with the objective of running 3 miles in 30 minutes. The fitness variable was getting as much speed as possible before exhaustion.
Here I am now starting over again (I quit the pathetic fitness center where my membership was and tried to supplement it with walking around my community - not the same thing / same results at all). I'm having to start over walking on the the treadmill but I'm still practicing intense intervals, but with modifications until I'm running again.
I start off with a lower body stretch. I would always do. I like the experience of feeling my body becoming increasingly limber. I jumped on the treadmill once a few years ago, thinking I really didn't need to stretch that day and ended up with a pulled muscle. The pain of that experience has made me a confirmed stretcher for before and after each treadmill session.
I then do the slow warm up on the treadmill. When I'm ready to start I initiate the settings. Since I'm walking during my HIITs right now, I'm incorporating the use of steep inclines and make them the major variable. I set the speed at 3.5 (a good moderate pace) and the incline at 4. For each minute I increase speed and incline by intervals of 1 and continue until I' be reached maximum walking speed (right now 4.5 at lower inclines, less at higher inclines). After reaching maximum walking speed I continue to increase incline until I reach exhaustion. Then I drop back down on speed and incline, but not quite as far down on the incline (maybe only as far as 5.0, an increase of 2 intervals). I repeat the process until exhaustion, then start again at a higher incline.
I never start running. I make myself work harder by walking fast at a steep incline. Try this and you can get yourself I to a dripping mess, which, of course, you really want to do. People who never break a sweat using a treadmill really aren't accomplishing much. You will be able track you increasing fitness by using HIITs on a treadmill. And by the way, no holding on to the front or side hand holds. Walk with your hands swinging. That increases the level of your "work" while you're on the treadmill. At lower speeds you can also occasionally lock your hands behind your head, elbows high, for a workout of your abs.
This is where I'm starting as I work toward getting back up to running my HIITs on the treadmill again. In a few days I'll have to be on the road and away from my fitness center. The advantage of what I'm doing now is that I can still go out and just walk the neighborhood in order to keep my conditioning on track.
Remember, your goal is to work out on the treadmill, not just ride it. No matter what your fitness level, there is a way forgo to use a treadmill that is challenging and will improve your physical condition.
Sunday, December 11, 2011
A Challenging Philosophy
Five principles for success
1) Show up.
2) Get outside comfort zone
3) Take the necessary actions to move forward
4) Get the social support you need
5) Never give up.
Outside comfort zone = Dramatic steps forward.
I can think of several areas of my life where I could pursue this advice to my advantage. I'm going to do that and report back on what the outcomes are. I could apply this in my teaching, my personal business, my church work, my health goals, my writing, etc.
So, along with all the rest, here goes.
I Thought Trigger Was A Horse!
Looking into the reasons I am overeating I came across a website (http://www.medicinenet.com/emotional_eating/article.htm) that offered this observation: there are certain events/settings that trigger overeating. Here is the list offered on that web page:
SOCIAL: Eating when around other people. For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people.
EMOTIONAL: Eating in response to boredom, stress, fatigue, tension, depression, anger, anxiety or loneliness as a way to "fill the void."
SITUATIONAL: Eating because the opportunity is there. For example, at a restaurant, seeing an advertisement for a particular food, passing by a bakery. Eating may also be associated with certain activities such as watching TV, going to the movies or a sporting event, etc.
THOUGHTS: Eating as a result of negative self-worth or making excuses for eating. For example, scolding oneself for looks or a lack of will power.
PHYSIOLOGICAL: Eating in response to physical cues. For example, increased hunger due to skipping meals or eating to cure headaches or other pain.
So, I see more than one trigger for me here and maybe some that are hard to classify in this list. Like an alcoholic who drinks alone I find that alone I like to eat. I don't think it is a response to loneliness. I'm comfortable being with people or being by myself. Maybe it is more like I can eat without shame if no one is around. But it's not always that. When others are around I am motivated to do more. When no one is around I let myself off the hook for responsible behavior. Is anyone else like that? But what is it about no one around that triggers the over eating?
Sometimes, at school I get a craving for a honeybun. That's over 500 calories by itself. That's equal to three Shakeology shakes. But when I get one, I don't want anyone to know. I go to the snack machine and slip it into my pocket after I buy it. Then walk back to my room or to the kitchen, get a cup of coffee and in just a couple of minutes the honeybun is gone. It just makes me feel good afterward. Is that the trigger in that circumstance: believing that it will make me feel better?
Eating large portions of comfort food is also something I do. Pastas are a problem area here. I am comforted by the warm feeling I get from eating a hot pasta dish.
Okay, there may be several triggers for me, and I eat like a horse or with a s little sense as a horse when I get a trigger in my routine. So two things coming from this: first, how do I manage the triggers and, second, what does the lack of motivation have to do with this. More to come.
SOCIAL: Eating when around other people. For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people.
EMOTIONAL: Eating in response to boredom, stress, fatigue, tension, depression, anger, anxiety or loneliness as a way to "fill the void."
SITUATIONAL: Eating because the opportunity is there. For example, at a restaurant, seeing an advertisement for a particular food, passing by a bakery. Eating may also be associated with certain activities such as watching TV, going to the movies or a sporting event, etc.
THOUGHTS: Eating as a result of negative self-worth or making excuses for eating. For example, scolding oneself for looks or a lack of will power.
PHYSIOLOGICAL: Eating in response to physical cues. For example, increased hunger due to skipping meals or eating to cure headaches or other pain.
So, I see more than one trigger for me here and maybe some that are hard to classify in this list. Like an alcoholic who drinks alone I find that alone I like to eat. I don't think it is a response to loneliness. I'm comfortable being with people or being by myself. Maybe it is more like I can eat without shame if no one is around. But it's not always that. When others are around I am motivated to do more. When no one is around I let myself off the hook for responsible behavior. Is anyone else like that? But what is it about no one around that triggers the over eating?
Sometimes, at school I get a craving for a honeybun. That's over 500 calories by itself. That's equal to three Shakeology shakes. But when I get one, I don't want anyone to know. I go to the snack machine and slip it into my pocket after I buy it. Then walk back to my room or to the kitchen, get a cup of coffee and in just a couple of minutes the honeybun is gone. It just makes me feel good afterward. Is that the trigger in that circumstance: believing that it will make me feel better?
Eating large portions of comfort food is also something I do. Pastas are a problem area here. I am comforted by the warm feeling I get from eating a hot pasta dish.
Okay, there may be several triggers for me, and I eat like a horse or with a s little sense as a horse when I get a trigger in my routine. So two things coming from this: first, how do I manage the triggers and, second, what does the lack of motivation have to do with this. More to come.
Hitting HIITs Again
I went to Coop's today (an area fitness center) and started using the treadmill. I will probably walk for a week or more before I start running on the treadmill doing HITTs. It's been since about February of last year since I've done this. That is when I let my membership at ZX expire. I was pit out with the filth and broken machinery. I started aggressively riding the bike, but that never equaled the amount of activity I had put out by going regularly to the fitness center. I walked 5 miles up hill (20% to 60% grade) with the pace mostly between 30 and 40. My BPM ranged from 130 to 150. I walked 5 miles like this. It took 90 mins and supposedly I burned 531 calories.
So the debrief: how does this help, why has not doing it hurt, what's the dynamic? My first impression is the power of the "calories burned" read out. I did all that and only burned 531 calories. I would have to do,that every day to burn a pound's worth of calories off. That sure puts me in a frame of mind to maintain the gains. It is a motivator in itself.
My plan is to walk and then begin the HIITs. Running more will burn more calories faster, but not really significantly so. When I was doing this before I would have to push 45 mins to approach burning 500 calories, but I was so done for that it was difficult to reach that number.
Now to find the motivation to add the P90X back in.
So the debrief: how does this help, why has not doing it hurt, what's the dynamic? My first impression is the power of the "calories burned" read out. I did all that and only burned 531 calories. I would have to do,that every day to burn a pound's worth of calories off. That sure puts me in a frame of mind to maintain the gains. It is a motivator in itself.
My plan is to walk and then begin the HIITs. Running more will burn more calories faster, but not really significantly so. When I was doing this before I would have to push 45 mins to approach burning 500 calories, but I was so done for that it was difficult to reach that number.
Now to find the motivation to add the P90X back in.
Saturday, December 10, 2011
Painful Honesty
Time to get honest with myself. Something just isn't working here. I'm not staying with the program. I'm eating like I don't have a care. Discipline is non-existent. Weight is way up, clothes are too tight.
What's going on! It seems rational that having had the victories I've had in this battle I'd be able to stay the course. I know the change in my schedule has been a problem. I've even is cussed that with my two support buddies at work. We would take some time every morning to up chat each other and motivate ourselves to stay the course. We would make our commitments for the day and then hold ourselves accountable for them. We all miss the benefits from those talks, those support systems.
But I can't lay it all to blame there. This trend started last April when stress at work went up. I don't handle stress very well. I eat to ease the stress. I need to do some research on how to handle that.
Also I had some big challenges going on back then that schedule changes ruled out. At least I let the schedule changes rule them out. Maybe I need my big challenges again.
One thing that left my regular discipline schedule was running my HIITS. My old fitness center closed and I tried substituting bike riding. Today I'm going to redeem a gym membership I won at a new local gym. I'm going to start the HIITs again.
I've also got to get back in touch with my BeachBody coach and let him know what's going on. Also contact my success buddy and make myself accountable there as well. Honesty hurts, but time to get honest. Way past time.
What's going on! It seems rational that having had the victories I've had in this battle I'd be able to stay the course. I know the change in my schedule has been a problem. I've even is cussed that with my two support buddies at work. We would take some time every morning to up chat each other and motivate ourselves to stay the course. We would make our commitments for the day and then hold ourselves accountable for them. We all miss the benefits from those talks, those support systems.
Also I had some big challenges going on back then that schedule changes ruled out. At least I let the schedule changes rule them out. Maybe I need my big challenges again.
One thing that left my regular discipline schedule was running my HIITS. My old fitness center closed and I tried substituting bike riding. Today I'm going to redeem a gym membership I won at a new local gym. I'm going to start the HIITs again.
I've also got to get back in touch with my BeachBody coach and let him know what's going on. Also contact my success buddy and make myself accountable there as well. Honesty hurts, but time to get honest. Way past time.
Tuesday, November 15, 2011
Oh No!
Two things to cover.
First P90X progress: great first week and start of the third week. I can already tell the difference. Subjectively, I have better stamina during the routines. Objectively, the reps are already higher. And I'm keeping up with AB Ripper X, too. I had just blown that off during other rounds. It's going well so far. One week out of 13 isn't much, but it does set the pace. One concern is temperature. It's getting colder in the garage. I think if I try to get into the routines as soon as I get home (ha! Like that makes a difference) the garage will be warmer. I need to avoid going late at night like I did last night.
Last night was a special case. First, it was Halloween and I didn't want to be in the garage doing routines while the neighborhood kids were coming to the front door. So I put off doing "X" until the ghouls gave up for the night. I wasn't finished until a little after mid night, and I got up five hours later to get ready for work. So I was really beat this morning, which is something I need to discuss later.
I found a way to work on getting to pull ups. It's called a reverse back pull I think. In this exercise I suspend myself under the lower arms of the pull up stand (the arms used for leg lifts) and, with my legs extended out, heels resting on the floor, I pull my torso up. This works the back muscles more intensely than using a chair to assist in a normal pull up. The chair method is helpful when it is possible to do pull ups. However, when it is impossible, this reverse style seems to be the most effective technique for getting there.
I've started using the apple cider vinegar in my diet. I'm also trying to restrict myself to purified water. The ACV isn't so bad. There is something strangely refreshing about it. Intake approximately two table spoons to 8 oz of purified water. I'll keep it up and report on the changes/benefits I see.
Okay, two: blew it today, rather this morning. I was really tired when I got up. Less than 5 hours sleep. I did "X" last night. Went to bed beat after having come home from work beat. I was getting enough rest and I knew it. This morning as I was driving to work I was fighting to stay focused on the road. I realized that either I would get something to eat to jump start my metabolism or I would have to call off my two reading recovery lessons. And since I couldn't call off the lessons, well . . .
So I got a. chicken filet biscuit, nugget fries and a large coffee. It helped a little . After my lessons I went back and got two blue berry biscuits and another coffee. I ended up throwing away almost half the coffee, but I ate all the food. And now, a couple of hours later I'm once again falling dead tired.
Okay, observations. Does missing sleep after a hard workout make me crave food more, or was that fatigue induced weakness? I didn't drink a shake at home before I left and I don't know why. I didn't have my ACV water because we were out of purified water. I'm just wondering what were the good and the ad choices here. Also, is nutritional weakness a quirk or the product of circumstances? I'm leaning toward "the product of circumstances" perspective. I was tired, exhausted reserves from a late night X routine, I chose note to drink a shake or ACV water, and then trying to negotiate traffic in the dark. I was under pressure to perform and lacked energy. T seems all these things played into my nutritional faux pas. The ability to see circumstances piling up is difficult to master, mainly because I'm involved in the circumstances.
So, I'm doing really well overall, but I. Gong to have to watch the rest and keep my supplies handy at home. Of course last night was unique, but it will not be the last night like that and this will not be the last morning that I feel caught between a rock and a fat place.
First P90X progress: great first week and start of the third week. I can already tell the difference. Subjectively, I have better stamina during the routines. Objectively, the reps are already higher. And I'm keeping up with AB Ripper X, too. I had just blown that off during other rounds. It's going well so far. One week out of 13 isn't much, but it does set the pace. One concern is temperature. It's getting colder in the garage. I think if I try to get into the routines as soon as I get home (ha! Like that makes a difference) the garage will be warmer. I need to avoid going late at night like I did last night.
Last night was a special case. First, it was Halloween and I didn't want to be in the garage doing routines while the neighborhood kids were coming to the front door. So I put off doing "X" until the ghouls gave up for the night. I wasn't finished until a little after mid night, and I got up five hours later to get ready for work. So I was really beat this morning, which is something I need to discuss later.
I found a way to work on getting to pull ups. It's called a reverse back pull I think. In this exercise I suspend myself under the lower arms of the pull up stand (the arms used for leg lifts) and, with my legs extended out, heels resting on the floor, I pull my torso up. This works the back muscles more intensely than using a chair to assist in a normal pull up. The chair method is helpful when it is possible to do pull ups. However, when it is impossible, this reverse style seems to be the most effective technique for getting there.
I've started using the apple cider vinegar in my diet. I'm also trying to restrict myself to purified water. The ACV isn't so bad. There is something strangely refreshing about it. Intake approximately two table spoons to 8 oz of purified water. I'll keep it up and report on the changes/benefits I see.
Okay, two: blew it today, rather this morning. I was really tired when I got up. Less than 5 hours sleep. I did "X" last night. Went to bed beat after having come home from work beat. I was getting enough rest and I knew it. This morning as I was driving to work I was fighting to stay focused on the road. I realized that either I would get something to eat to jump start my metabolism or I would have to call off my two reading recovery lessons. And since I couldn't call off the lessons, well . . .
So I got a. chicken filet biscuit, nugget fries and a large coffee. It helped a little . After my lessons I went back and got two blue berry biscuits and another coffee. I ended up throwing away almost half the coffee, but I ate all the food. And now, a couple of hours later I'm once again falling dead tired.
Okay, observations. Does missing sleep after a hard workout make me crave food more, or was that fatigue induced weakness? I didn't drink a shake at home before I left and I don't know why. I didn't have my ACV water because we were out of purified water. I'm just wondering what were the good and the ad choices here. Also, is nutritional weakness a quirk or the product of circumstances? I'm leaning toward "the product of circumstances" perspective. I was tired, exhausted reserves from a late night X routine, I chose note to drink a shake or ACV water, and then trying to negotiate traffic in the dark. I was under pressure to perform and lacked energy. T seems all these things played into my nutritional faux pas. The ability to see circumstances piling up is difficult to master, mainly because I'm involved in the circumstances.
So, I'm doing really well overall, but I. Gong to have to watch the rest and keep my supplies handy at home. Of course last night was unique, but it will not be the last night like that and this will not be the last morning that I feel caught between a rock and a fat place.
Saturday, October 15, 2011
Rediscovering Excellence
" Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit." Aristotle (384 BC - 322 BC) Greek Philosopher"
Habits are amazing. My habits can liberate me or enslave me. Take this blog for instance. After I got my iPad I found it convenient to write and post my blogs from it. But then there was some code problem between the iPad and Blogspot. I couldn't get my posts to save as draft or to post. Then, instead of changing my habit, I let my habit of only blogging from my iPad stop me from blogging at all. Luckily I've checked out Blogspot again and the issues seem to be worked out (maybe its that incredible iOS5 upgrade!).
It happens with my health and fitness as well. I get into the habit of eating and exercising a certain way or time, and it keeps me going, improving. But when "life" interferes and causes conflicts or changes, the habit - if it is too inflexible - is no longer my liberator, but my enslaver.
I moved from my 4 year apartment stint into a house in August. The house is great, but I no longer have the free time that I had before. The drive into town is further, the yard demands attention, cleaning the kitchen just takes more time because there is more space to be covered moving around. And though there is a great space I've dedicated for exercise, I'm allowing my habits from a more leisurely paced life to block my fitness and nutrition goals.
Okay, so yet another lesson learned. This is another example of how easy and how incredibly complicated pursuing health can be, and often both at the same time. This is a change in focus here, but this simple fact (that health can be easy and complicated at the same time) underscores the importance of having accountability or success partners for this journey.
So, the challenge before me I the next few days is reactivating powerful liberating habits. After all, excellence is a habit.
Habits are amazing. My habits can liberate me or enslave me. Take this blog for instance. After I got my iPad I found it convenient to write and post my blogs from it. But then there was some code problem between the iPad and Blogspot. I couldn't get my posts to save as draft or to post. Then, instead of changing my habit, I let my habit of only blogging from my iPad stop me from blogging at all. Luckily I've checked out Blogspot again and the issues seem to be worked out (maybe its that incredible iOS5 upgrade!).
It happens with my health and fitness as well. I get into the habit of eating and exercising a certain way or time, and it keeps me going, improving. But when "life" interferes and causes conflicts or changes, the habit - if it is too inflexible - is no longer my liberator, but my enslaver.
I moved from my 4 year apartment stint into a house in August. The house is great, but I no longer have the free time that I had before. The drive into town is further, the yard demands attention, cleaning the kitchen just takes more time because there is more space to be covered moving around. And though there is a great space I've dedicated for exercise, I'm allowing my habits from a more leisurely paced life to block my fitness and nutrition goals.
Okay, so yet another lesson learned. This is another example of how easy and how incredibly complicated pursuing health can be, and often both at the same time. This is a change in focus here, but this simple fact (that health can be easy and complicated at the same time) underscores the importance of having accountability or success partners for this journey.
So, the challenge before me I the next few days is reactivating powerful liberating habits. After all, excellence is a habit.
Friday, June 17, 2011
Again, the Bike
My P90X and Insanity schedule is in limbo for a few more weeks. But I have been using the mountain bike for transportation a lot. I haven't hesitated to jump on it for any trip of 5 miles or less. And the strength in my legs I'd getting better quickly.
Which is the reason for this post, an observation about the way the strength is working. I posted earlier how regular bike riding had done next to nothing to prepare me for my 5K. Guess if I want to train for running, it's best to run. Did seem to help my endurance, but that just meant that my legs hurt that much more, since I was able to run longer than I had trained to do.
But here is a gain I have noticed: strength walking down stairs. Big deal, huh? Not when I li e on a second story apartment and have knees that are 56 yeRs old. I'm in good shape, but I would have to exercise extra caution when descending a staircase. But since I've added regular bike riding to my exercise, I'm practically bouncing down stairs. Another serendipitous discovery. As I increase my fitness level I continue to discover what I lost as I recover it. Yeah, healthy is much better. And riding that bike is worth it, too.
Which is the reason for this post, an observation about the way the strength is working. I posted earlier how regular bike riding had done next to nothing to prepare me for my 5K. Guess if I want to train for running, it's best to run. Did seem to help my endurance, but that just meant that my legs hurt that much more, since I was able to run longer than I had trained to do.
But here is a gain I have noticed: strength walking down stairs. Big deal, huh? Not when I li e on a second story apartment and have knees that are 56 yeRs old. I'm in good shape, but I would have to exercise extra caution when descending a staircase. But since I've added regular bike riding to my exercise, I'm practically bouncing down stairs. Another serendipitous discovery. As I increase my fitness level I continue to discover what I lost as I recover it. Yeah, healthy is much better. And riding that bike is worth it, too.
Thursday, June 9, 2011
You Never Forget (But There's Still Lots To Learn)
I've enjoyed getting back on a bike. That's "bicycle", not a motorcycle like most other guys my age. And it's true, you don't forget how to ride a bike. It's a 21 speed Schwin mountain bike, but it suits me well for riding in town. I find I'm more of a blood and guts kind of guy, more so than the finessing road bike type. I like jumping curves, fighting traffic, muscling the bike through traffic. It very existential when I'm in the traffic, a la running with the bulls of Pamplona, omlyni get to do it every day.
I started riding as a way to supplement what I was doing for my fitness level. I've gradually increased my distances. I've gotten up to 45 miles in the course of a day. I getting faster riding around town. And it's working on the supplementing health aspect.
Just a few things I've observed (learned) about the results of bike riding. It doesn't help you prepare for a 5K. Yeah, learned that one the hard way. Ouch! My legs ate definitely stronger. I can literally feel that. It is changing the way I walk. And I'm standing straighter. Dunno if that is the result of the legs being stringer or maybe the core getting stronger. But it's great noticing how much more erect I'm standing since I started hunching over handlebars. Who knew? Lots to learn riding a bike.
I started riding as a way to supplement what I was doing for my fitness level. I've gradually increased my distances. I've gotten up to 45 miles in the course of a day. I getting faster riding around town. And it's working on the supplementing health aspect.
Just a few things I've observed (learned) about the results of bike riding. It doesn't help you prepare for a 5K. Yeah, learned that one the hard way. Ouch! My legs ate definitely stronger. I can literally feel that. It is changing the way I walk. And I'm standing straighter. Dunno if that is the result of the legs being stringer or maybe the core getting stronger. But it's great noticing how much more erect I'm standing since I started hunching over handlebars. Who knew? Lots to learn riding a bike.
Saturday, April 30, 2011
Exercise/Carb Craving Connection?
Is there a connection between exercise and craving carbs? I've discussed this with co-workers and we've noticed this trend. This is purely anecdotal information, but I'll see what else I can find out about it. We've noticed that when we are exercising regularly it is much easier to control/manage appetite. Both cravings and hunger are reduced, and one exercising routine seems to make resolve to do the next easier. The complication is when the opposite seems to happen. If we are not exercising then we start having to deal with increased hunger pangs, even if we are eating. That's an interesting reversal. Exercising, reduced food intake, no hunger. No exercise, increased food intake, more hunger. That alone is reason enough to put a premium on setting aside time for exercise.
But our observation gets more specific and interesting. When we exercise it is easier to control/manage nutrition. If we neglect exercise, we noticed that we don't just crave food in general, we crave carbs, not good natural carbs, but highly processed carbs: sugars, breads, pastas. For me it's sweets. I get to that stage of "no thank you, I do not want A cookie, I want the entire package of cookies."
So, the take away is plan meals, plan exercise, and work the plan. Missing exercise has greater consequences than just missed burned calories. Whether this is a physical response, a mental phenomena or a combination of the two I don't know. I don't know if this is anything other than just a unique response true of just a few people. My intuition is that it is a hard wired connection (exercise controls cravings, no exercise brings on carbohydrate craving). What have you noticed. Post a response and tell me about your observations on this.
But our observation gets more specific and interesting. When we exercise it is easier to control/manage nutrition. If we neglect exercise, we noticed that we don't just crave food in general, we crave carbs, not good natural carbs, but highly processed carbs: sugars, breads, pastas. For me it's sweets. I get to that stage of "no thank you, I do not want A cookie, I want the entire package of cookies."
So, the take away is plan meals, plan exercise, and work the plan. Missing exercise has greater consequences than just missed burned calories. Whether this is a physical response, a mental phenomena or a combination of the two I don't know. I don't know if this is anything other than just a unique response true of just a few people. My intuition is that it is a hard wired connection (exercise controls cravings, no exercise brings on carbohydrate craving). What have you noticed. Post a response and tell me about your observations on this.
Wednesday, April 27, 2011
Sometimes the Sun Doesn't Shine
Nutrition was far less than good today. I had my super healthy omlette this morning and started fine. But I also cooked with my students today. We repurposed some leftovers from the freezer that came from a banquet we had in February. The dishes were casseroles that weren't particularly healthy to begin with, and by the time we added some ingredients to bump the fare up, it was really bad news. I don't want to explain everything, but let's say it involved a lot of marshmallows and Jiffy corn bread mix.
Of course I had to eat some. And the some more. And thar ended up spelling the end of restraint. I even ate barbecue baked chips. I haven't had those in ages. I could taste the heavy dose of sugar on those things.
I did do my Insanity plyometric cardio routine. It went really well. I went to walk, but the legs were hurting a bit too much.
So, where from here? First, "do your best, forget the rest" remains the order of the day. I plan to start a cleanse to drop kick my butt into ketosis and get backminto a steady fat burn. I'll make a stab at walking again in the morning ands get those 5 miles in. I'll use what was a bad day to push me to have a a string of great days. Sometimes the runner stumbles. But you get up and run again. May not have been the best day. But it's just a day. Carry on.
Of course I had to eat some. And the some more. And thar ended up spelling the end of restraint. I even ate barbecue baked chips. I haven't had those in ages. I could taste the heavy dose of sugar on those things.
I did do my Insanity plyometric cardio routine. It went really well. I went to walk, but the legs were hurting a bit too much.
So, where from here? First, "do your best, forget the rest" remains the order of the day. I plan to start a cleanse to drop kick my butt into ketosis and get backminto a steady fat burn. I'll make a stab at walking again in the morning ands get those 5 miles in. I'll use what was a bad day to push me to have a a string of great days. Sometimes the runner stumbles. But you get up and run again. May not have been the best day. But it's just a day. Carry on.
Wednesday, April 20, 2011
Shutting The Back Door
Most people I know who, like me, have lost weight have two wardrobes: a fat wardrobe and a skinny wardrobe. The skinny wardrobe is made up of clothes we can now wear. The fat wardrobe is made up of old favorites, clothes that gave us comfort, or for whatever emotional or financial reason, keeps is from getting rid of them. I have a pair of bluejeans that fall in that category. They are special to me because they are hand-me-downs from my son! When I lost over 100 lbs he gave them to me because the jeans were too small for him (he was wearing his "fat" wardrobe at the time).
I lost enough weight that had started wearing smaller jeans than this favorite pair. But I held on to those jeans because they were significant to me. And I held on to a lot of my other "fat" clothes, most just because I didn't take the time to get rid of them.
I had left the back door open to regaining weight. What later started out as a minor fluctuation, or up tick in my weight continued going up without alarm or reignited concern from me partly because I had an entire "fat" wardrobe waiting to accommodate me.
By neglecting to get rid of bigger clothes I gave myself an avenue to get bigger without being forced to realize that it had to stop. I had left a back door open to regain weight I had lost. And this has happened more than once.
By holding on to our "fat" clothes for whatever reason/rational we use to defend keeping them, we put ourselves on the road to regaining weight previously lost. So it's time to make some tough decisions. I just got back to wearing some of my smaller clothes, especially some smaller jeans. So I'm taking that special pair of jeans and taking them to Goodwill. I'm putting some other items with the jeans, things I've held on to but don't have to wear because I'm into some smaller clothes: printed t shirts, khaki cargo pants, polos, dress clothes and more. I'm going to shut the back door to regaining weight I have worked hard to lose.
Get rid of that old "fat" wardrobe and celebrate the new you. Shut the back door to gaining/regaining weight.
I lost enough weight that had started wearing smaller jeans than this favorite pair. But I held on to those jeans because they were significant to me. And I held on to a lot of my other "fat" clothes, most just because I didn't take the time to get rid of them.
I had left the back door open to regaining weight. What later started out as a minor fluctuation, or up tick in my weight continued going up without alarm or reignited concern from me partly because I had an entire "fat" wardrobe waiting to accommodate me.
By neglecting to get rid of bigger clothes I gave myself an avenue to get bigger without being forced to realize that it had to stop. I had left a back door open to regain weight I had lost. And this has happened more than once.
By holding on to our "fat" clothes for whatever reason/rational we use to defend keeping them, we put ourselves on the road to regaining weight previously lost. So it's time to make some tough decisions. I just got back to wearing some of my smaller clothes, especially some smaller jeans. So I'm taking that special pair of jeans and taking them to Goodwill. I'm putting some other items with the jeans, things I've held on to but don't have to wear because I'm into some smaller clothes: printed t shirts, khaki cargo pants, polos, dress clothes and more. I'm going to shut the back door to regaining weight I have worked hard to lose.
Get rid of that old "fat" wardrobe and celebrate the new you. Shut the back door to gaining/regaining weight.
Tuesday, April 19, 2011
Walking the Halls for Health - what we can do at Landrum HS
Walking the halls.
Spent some time using a Measure Master Roll Tape this morning to work out some walking distances. I took the measurement of the three main hallways and came up with this.
The distance from the opening of the 200 hall to it's end is 365 feet. So one lap is 730 feet. The same measurement on the 300 hall is 315 feet, so a lap is 630.
From the opening of the 200 hall, to the end of the 400/500 hall, and then to the opening of the 300 hall is 1152 feet. And the distance across the commons is 53 feet.
Putting all that together, 1 lap up and down all three main halls is a total of 2565 feet. Two laps: 5120 feet.
There are 5280 feet in a mile. So for the sake of argument, 2 laps up and down the three major halls is approximately 1 mile (an extra 1/2 the distance down the 200 or 300 hall would make up that distance, but let's not quibble).
So, of your health goals involve a certain amount of significant walking, here's an excellent way to meet that goal: 2 laps equal 1 mile.
How many calories is that? I walk a mile in 15 minutes so that comes out to 100 calories a mile. Here's a good website to go to find how many calories you can burn in a mile.
http://walking.about.com/library/cal/uccalc1.htm
Happy walking.
Spent some time using a Measure Master Roll Tape this morning to work out some walking distances. I took the measurement of the three main hallways and came up with this.
The distance from the opening of the 200 hall to it's end is 365 feet. So one lap is 730 feet. The same measurement on the 300 hall is 315 feet, so a lap is 630.
From the opening of the 200 hall, to the end of the 400/500 hall, and then to the opening of the 300 hall is 1152 feet. And the distance across the commons is 53 feet.
Putting all that together, 1 lap up and down all three main halls is a total of 2565 feet. Two laps: 5120 feet.
There are 5280 feet in a mile. So for the sake of argument, 2 laps up and down the three major halls is approximately 1 mile (an extra 1/2 the distance down the 200 or 300 hall would make up that distance, but let's not quibble).
So, of your health goals involve a certain amount of significant walking, here's an excellent way to meet that goal: 2 laps equal 1 mile.
How many calories is that? I walk a mile in 15 minutes so that comes out to 100 calories a mile. Here's a good website to go to find how many calories you can burn in a mile.
http://walking.about.com/library/cal/uccalc1.htm
Happy walking.
Friday, April 8, 2011
Serendipitous Almond Milk
I've seen almond milk on the shelf and have read some folks recommending it, but I mostly ignored it. I thought of almond milk as just a bit of over reach that wouldn't make much difference in the long run. I didn't think the the results would be worth the additional expense.
However, I decided to give it a try this week. Let me tell you what I learned just by comparing the nutritional tables between 1% milk (I normally use 2% - when I'm not using water) and almond milk. Just for the record, by the time milk is reduced down to 2% or less, it is treated almost like a sugar water by the body when being digested. First, almond milk has fewer calories. A cup of unsweetened almond milk has 40 calories, while a cup of 1% milk has 200! That cup of almond milk only has 2g of carbohydrate, the 1% milk has 24g (to maintain weight you only need about 150; that cup of 1% milk becomes 1/6 of what you need for the day). The lopsided comparison goes on. Nutritionally, almond milk is far superior to bovine milk.
Now here's the real surprise: I was trying this out in my chocolate Shakeology. My expectations were low, but I was blown away by how much better my chocolate Shakeology tasted. Today I tried it with greenberry Shakeology. I've always liked greenberry, but adding almond milk to it - wow!
Here's the way I made my greenberry Shakeology: 1 scoop greenberry Shakeology, 3/4 cuo of Dole frozen mixed fruit, 4 Tblspns of Dannon Light and Fit vanilla yogurt, and 1 cup of Blue Diamond unsweetened almond milk. Absolutely great.
However, I decided to give it a try this week. Let me tell you what I learned just by comparing the nutritional tables between 1% milk (I normally use 2% - when I'm not using water) and almond milk. Just for the record, by the time milk is reduced down to 2% or less, it is treated almost like a sugar water by the body when being digested. First, almond milk has fewer calories. A cup of unsweetened almond milk has 40 calories, while a cup of 1% milk has 200! That cup of almond milk only has 2g of carbohydrate, the 1% milk has 24g (to maintain weight you only need about 150; that cup of 1% milk becomes 1/6 of what you need for the day). The lopsided comparison goes on. Nutritionally, almond milk is far superior to bovine milk.
Now here's the real surprise: I was trying this out in my chocolate Shakeology. My expectations were low, but I was blown away by how much better my chocolate Shakeology tasted. Today I tried it with greenberry Shakeology. I've always liked greenberry, but adding almond milk to it - wow!
Here's the way I made my greenberry Shakeology: 1 scoop greenberry Shakeology, 3/4 cuo of Dole frozen mixed fruit, 4 Tblspns of Dannon Light and Fit vanilla yogurt, and 1 cup of Blue Diamond unsweetened almond milk. Absolutely great.
Tuesday, April 5, 2011
Side Benefits to Shakeology and Almond Milk
I asked one of my clients who works in the building with me try the Sakeology with almond milk. She usually blends hers with fruit and water. Later in the day she came to se me to tell me that she thought another benefit was that the Shakeology was more filling. Her usual experience is that late in the afternoon she feels a little hungry and goes for a snack, usually of nuts. But today after having almond milk I her Shakeology she felt no need to snack to hold off her hunger until supper time.
I thought about that for just a moment and saw how it was entirely possible that a Shakeology user would feel more satisfied after having a shake made with almond milk. The additional nutrients in the almond milk could very well result in an enhanced sense of of satisfaction after eating. The body recognizes empty calories for what they are and will push us to eat to get the nutrients it needs. But if nutrients are high the body responds by not desiring as much food, even if the calories count is much lower.
So an added benefit to using almond milk with Shakeology is that enhanced sense of being nutritionally satisfied, and not being hungry or constantly craving snacks.
I thought about that for just a moment and saw how it was entirely possible that a Shakeology user would feel more satisfied after having a shake made with almond milk. The additional nutrients in the almond milk could very well result in an enhanced sense of of satisfaction after eating. The body recognizes empty calories for what they are and will push us to eat to get the nutrients it needs. But if nutrients are high the body responds by not desiring as much food, even if the calories count is much lower.
So an added benefit to using almond milk with Shakeology is that enhanced sense of being nutritionally satisfied, and not being hungry or constantly craving snacks.
All That Wasted Time!
The three day cleanse is going right along. However, I do make one modification: I use some dairy. In my Shakeology I like to add a little vanilla or strawberry yogurt and use 2% milk. The amounts used add about 100 calories to the Shakeology.
I had seen almond milk in the past and considered it an unnecessary measure, so I never used it. Recently I read some reviews on the product and noticed that coaches whose guidance I listen to were using it.
So today I made my Shakeology with my Shakeology. Shakeolofy already tastes great, but this was even much better tasting with half the calories of 2% milk and many more nutrients and antioxidants, I'm sold.
To make my Shakeology I use a handful (a half cup to a cup's worth) of Dole frozen mixed fruit, about a cup of almond milk, 4 table spoons of Dannon's Light & Fit yogurt, and a scoop of chocolate Shakeology. The fruit adds 70 calories, the almond milk 40, and the yogurt maybe 10 ( the whole container is only 400). The Shakeolog is 140 calories. That makes about 260 calories in a meal replacement that is loaded with nutrients.
I had seen almond milk in the past and considered it an unnecessary measure, so I never used it. Recently I read some reviews on the product and noticed that coaches whose guidance I listen to were using it.
So today I made my Shakeology with my Shakeology. Shakeolofy already tastes great, but this was even much better tasting with half the calories of 2% milk and many more nutrients and antioxidants, I'm sold.
To make my Shakeology I use a handful (a half cup to a cup's worth) of Dole frozen mixed fruit, about a cup of almond milk, 4 table spoons of Dannon's Light & Fit yogurt, and a scoop of chocolate Shakeology. The fruit adds 70 calories, the almond milk 40, and the yogurt maybe 10 ( the whole container is only 400). The Shakeolog is 140 calories. That makes about 260 calories in a meal replacement that is loaded with nutrients.
Monday, April 4, 2011
Outstanding Shakeology Results
I received an email recently from Donna, one of my Shakeology clients.
Hey,
My cholesterol is down to 170. I'll have to look it up to see what it was last year. But, I'm sure it was over 200. Go Shakeology!!
She has been using Shakeology since December, 2010. She has lost 10 pounds. Recently she participated in an annual staff health screening. Last year her systolic blood pressure was in the 130's, but his year her reading was 106/60. Her cholesterol is down almost 50 points, from 207 to 170. And the only change she has intoduced into her lifestyle is that she has a Shakeology smoothie (she adds yogurt and frozen strawberries) for her lunch.
I can't say that everyone's results will be as dramatic as Donna's, but you, too, can have measureable results from using Shakeology. If you would like information on Shakeology you can go to http://myshakeology.com/drrmc or contact me through the comments section below.
Thats' right, Donna: Go Shakeology!!
Hey,
My cholesterol is down to 170. I'll have to look it up to see what it was last year. But, I'm sure it was over 200. Go Shakeology!!
She has been using Shakeology since December, 2010. She has lost 10 pounds. Recently she participated in an annual staff health screening. Last year her systolic blood pressure was in the 130's, but his year her reading was 106/60. Her cholesterol is down almost 50 points, from 207 to 170. And the only change she has intoduced into her lifestyle is that she has a Shakeology smoothie (she adds yogurt and frozen strawberries) for her lunch.
I can't say that everyone's results will be as dramatic as Donna's, but you, too, can have measureable results from using Shakeology. If you would like information on Shakeology you can go to http://myshakeology.com/drrmc or contact me through the comments section below.
Thats' right, Donna: Go Shakeology!!
The Shakeology Three Day Cleanse
Special thanks to Beachbody Coach Mike French for this information.
The Shakeology Cleanse is meant to jump start you in your fitness, break a plateau or shred pounds fast & effectively in a healthy way. The key is caloric efficiency; getting the most nutrients possible out of the fewest number of calories. It’s too fat restrictive for a lifestyle plan, but perfect for a three day jump-start to looking and feeling better.
SHAKEOLOGY 3-DAY CLEANSE
The basics are as follows
3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 or 2 pieces of fruit a day
1 salad for dinner
Only white grilled protein in salad
NO:
DAIRY, or EXTRA SUGARS
Only Low Fat Dressings.
You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner
Dinner salad has only WHITE GRILLED PROTEIN: poultry or fish.
REPEAT all 3 Days
1 cup of green tea
I used Triple Leaf Detox Tea
BREAKFAST:
Shakeology 140 calories
1 scoop
1⁄2 cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc
LUNCH:
Shakeology (140 calories)
1 scoop
Add ice
10 oz of water
1 cup of green tea or a Detox Tea
SNACK:
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water
DINNER:
Salad Grilled white fish or poultry (roughly 340 calories)
SNACK:
(either snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water
Monday, January 17, 2011
Getting the Family Involved
Two of my sons have started doing P90X. We're going to get group photos made when we finish. We should all be winding up by the end of April. This is going to be fun and a good way to stay motivated on this aspect of the journey.
My wife is mixing her program with Weight Watchers. She's always done well with that program. So we've just about got the whole clan involved.
But we have different goals. The wife and I are doing weight loss. The boys are trying to bulk up. We'll have a lot of good information and insight by the end of the process.
So here we go. A headlong rush to the end of April should reap outsanding results. Charge!
My wife is mixing her program with Weight Watchers. She's always done well with that program. So we've just about got the whole clan involved.
But we have different goals. The wife and I are doing weight loss. The boys are trying to bulk up. We'll have a lot of good information and insight by the end of the process.
So here we go. A headlong rush to the end of April should reap outsanding results. Charge!
Tuesday, January 4, 2011
You Spell "Sore" With A Captial "S"
I mangled my way through my workout last night. Some compute maintenance/transfer/upkeep was taking much longer than I had anticipated. And the soreness from my run on Saturday was really setting in. I probably won't get back to run until tomorrow night (Wednesday) late. It may wait till Thursday if the legs are still sore. As tough as it is, its good pain - its the pain that tells me I'll be stronger when its gone.
The nutrition part of my program is doing great. I'm relying heavily on Shakeology and its works great. I'm actually concerned that I'm not getting enough calories.
Tonight's routine will be shoulders and arms. That should give the lower body a bit of a break. And today Judy spent some time on the elliptical and the treadmill. We're both wearing pedometers to work on getting our 10,000 steps per day. All in all, looking very good so far. Time to Bring It, folks.
This is the scene from the "man cave" last night. I was moving files from my old G4 to my "new to me" G5 dual processor 2.5 GHz Power Mac. Since the main 'puter was busy I had to use the G3 iBook my brother-in-law gave me to play my P90X video on for the exercise. There's even my trusty iPad to the left of the monitor. Anybody looking for a well used G4?
The nutrition part of my program is doing great. I'm relying heavily on Shakeology and its works great. I'm actually concerned that I'm not getting enough calories.
Tonight's routine will be shoulders and arms. That should give the lower body a bit of a break. And today Judy spent some time on the elliptical and the treadmill. We're both wearing pedometers to work on getting our 10,000 steps per day. All in all, looking very good so far. Time to Bring It, folks.
This is the scene from the "man cave" last night. I was moving files from my old G4 to my "new to me" G5 dual processor 2.5 GHz Power Mac. Since the main 'puter was busy I had to use the G3 iBook my brother-in-law gave me to play my P90X video on for the exercise. There's even my trusty iPad to the left of the monitor. Anybody looking for a well used G4?
Sunday, January 2, 2011
First Day of the Challenge
Here we go on day one. Its first thing in the morning. I didn't sleep well last night and now I'm running behind. When I get home this afternoon I'll be doing my first set of the round. I've got some ambitious goals to get through in the next few months, but I believe I can do it.
***
After lunch I went to run to set my baseline for where I want to build on. The time frame includes 5 minutes of warm up, running until I reach a total of 3 miles (includes the warm up distance) and then the 5 minute cool down. Today it took exactly 38 mins. I would like to set my goal higher, but for the time being, I'm going to make it 1 minute a week for the first 4 weeks. Then I'll drop down to 30 seconds a week for the next 4 weeks. I'll re-evaluate it then, but I'd like to keep it up until the end of the effort.
I'll do the P90X after I get back from church.
***
Done with Chest and Back. First round of the 90 Day Challenge I joined is in the books. Gonna try to get some rest now.
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