Feb 3rd,Great Workout, and Smoothie Recipe

Last night I had the best workout that I have had year to date. At some point I really want to run a 5K (there's one coming up in April that I am planning on doing) and after reading Andrew is Getting Fit 's blog yesterday -- I wanted to get to that point. I have never enjoyed running unless it is was up and down the court for basketball or from base to base in baseball. Last night's workout I mixed it up quite a bit.

**My 'workouts' are not weight training as though I may do that in a month or two but are mainly on the treadmill or playing basketball. I know that weight lifting will help with weight loss but my goal right now is not weight loss but taking away the miles on that 1,010 mile goal**

I did a cross training sort of workout on the treadmill that I've previously posted about only ran for 5 minute increments and walked briskly the in between. I covered the same distance at a considerably lower amount of time. I finished strong with a good sprint.

I usually have some yogurt with fresh fruits for post-workout but decided to have a smoothie instead. I looked for some good healthy recipes but failed to find one that suited the ingredients that I had readily available. So, I got an idea from them and created my own smoothie recipe.

Mixed Berry-Banana Smoothie

Ingredients
- 1/2 cup Dannon Plain Yogurt (I guess you can change this but this is what I had)
- 1 Banana
- 1/2 cup Mixed Berries (frozen or fresh)
- 1 tbsp Agave Nectar (this is natural sweetener)
- 1/4 cup Fat Free SKim milk

Prep
- Put yogurt, Banana, 1/4 cup of the mixed berries, mik, and agave nectar in a blender and Liquify!
- Place the remaining mix berries in the fridge
- Put the mix in the fridge and chill it while you work out
- When ready - place remaining berries into mix, stir, and drink up.

I think it is pretty good but that is my personal opinion. I hope that you like it too if you try it.


Food Intake:

1. 1 1/2 cup of Raisin Bran
2. cup of coffee
3. banana
4. apple
5. 2 hard-boiled eggs - no yoke
6. 12 oz sprite
7. oven roasted chicken sandwich on whole grain/ w/cheese and mayo
8. small cupcake
9. 4 oz grilled chicken
10. 1/2 cup green beans
11. 1/2 cup applessauce
12. mixed berry-banana smoothie
13. 60+ oz of water

Workout:
- Basketball..............3.26 miles

Miles til Goal: 938.31

Feb 2nd & Aerobic Vs. Anaerobic Exercise

At one point in my college career I had decided to be a physical education teacher. I was going to get my associate degree from a smaller college and then go finish out at a larger college/university. I did do that but did not finish with a phys ed degree. This topic of Aerobic vs. Anaerobic exercises is the one of the few lectures I remember under that degree plan.

We hear the arguments behind each of the two words but what are Aerobic or Anaerobic exercises?

Aerobic exercise allows oxygen to be taken into the body to replenish the body's use.

Anaerobic exercise does not allow oxygen to be taken in and uses what the muscles already have.

This is how we will be able to tell what exercise is either aerobic or anaerobic.

Now that we know what is what. Which one is better?? This depends on who you are but my opinion is that both are needed for an efficient workout program.

Aerobic Exercises include:
- walking
- jogging
- cycling
- swimming
- light weight lifting

**this type is used at lower levels of intensity for longer periods of time**

Anaerobic Exercises include:
- sprinting
- jumping
- moderate to heavy weight lifting
- lunges
- Sports that use this type: Baseball, Football, Basketball, field events, etc.

**this type is used at higher levels of intensity for shorter periods of time**

So, what if we want to incorporate both into our workouts to get the most out of our body? Use cross training. Start walking and/or jogging and interval sprints every 60 seconds. Start to lift weights with resistance mixed in with lower weight and higher tempo. Don't be afraid to mix things up. Once your body gets use to what you are doing - change seems impossible.

Food Intake:

1. 1 3/4 cup of Raisin Bran Cereal
2. 1 cup of coffee
3. oven roasted chicken sandwich w/cheese and mayo on whole grain bread
4. Banana
5. 60+ oz of water
6. grilled chicken on salad w/all the veggies
7. 2 white chip mac nut cookies
8. 12 oz sprite
9. Apple
10. Smoothie - look for ingredients on Feb 3rd. (post-workout)
11.

Workout:

- Treadmill - 4.20 I had a great workout.

Miles til Goal: 941.57

February 1st & February Goals

It's time to focus on my goals for this month and put last month behind me. As I stated previously - my goal is not a certain number of pounds or a certain time of working out each day; my specific goal is to hit 1,010 miles during the year of 2010 by walking/jogging/running. My overall goal is to reach a level of better health than what I am at today.

February Starting Stats

February Miles Goal: 77.28 miles

Miles/day to reach Feb goal: 2.76

Miles off pace from January: 25.95

Miles to go to reach year mile pace: 103.23

Miles/day to reach year mile pace: 3.69

Easy to see Obstacles

- Super Bowl Party --- (Click Here to see a post by JohnisFit for a suggestion for Super Bowl Snacks)
- Taco Bell day at school

Food Intake:

1. 1 1/2 cup of Raisin BranCereal
2. half of a cup of coffee
3. 1 banana
4. 1 apple
5. handful of mini ritz crackers
6. oven roasted chicken sandwhich on whole grain w/cheese and mayo
7. 12 oz sprite
8. 60+oz of water
9. 2 peanut butter cookies (about 1 - 1 1/2 inch in diameter)
10. 4 oz grilled chicken
11. 1/2 cup steamed green beans
12. 1/2 cup applesauce
13. 1 cup plain yogurt blended with banana w/ mixed berries and agave nectar for sweetener


Workout:
- treadmill .........4.62 miles

Miles til Goal: 945.77

January 31st & Month in Review

January was quite a month for me. I feel that 2010 is the year that I do reach better health. I have been quite focused on what I'm doing and I have adapted quite well to my new way of life. I think it does help that i am an athletic person to begin with. I want to recap what has taken place during the month of January. I will surpass the food intake today (it was pretty normal) and go directly to the workout. I worked out twice today. I did 3.01 on the treadmill and played basketball later in the night and ran 3.10 miles up and down the court. We were on fire tonight. The following is the Month recap. I'm pretty proud of what I have accomplished and feel so much healthier than I did in the beginning of the month. It's a little hard to believe what I have accomplish but like I said, I am focused like no other.



Starting Mile Balance: 1,010.00
Ending Mile Balance: 950.39

Starting Month Mile Goal: 85.56
Ending Month Mile Achieved: 59.61

Miles off pace: 25.95

Days in January: 31
Days worked out: 19
Days no workout: 12

Average per 31 day month: 1.92
Average per days worked out: 3.13

Starting Month Weight: 236.01
Ending Month Weight: 220.20
Month Weight Loss: 15.81


I couldn't believe that last stat but it has been consistently dropping. I have been eating around 2000 calories daily taking in the suggested amount of carbs, protein, and fiber. The protein I had a little trouble reaching the numbers but it has gotten easier the more that I study about it. I have learned a lot this month and hope to continue in studying more and more. It fascinates me how much I neglected my body. Self control and discipline is becoming easier when it comes to food as well.

This is the year. Now to start a new month. I will have my goals for February up tomorrow.

January 30th & rest

There is something very nice about the idea of rest. It was not intentional but rest is very pleasing to our bodies. I will have a post about the importance of rest a another time but will leave it with this note. Rest is good.

Food intake:

1. 1 1/2 cup raisin bran
2. Banana
3. Oven roasted chicken sandwich w/ cheese and mayo
4. Venti pumpkin spice latte
5. 1 slice banana nut bread
6. Chicken on salad w/ cucumbers and all the good veggies
7. 2 white chip macadamiam nut cookies
8. Yoplait gurt
9. 12 oz sprite
10. 60 + oz water

workout:

None today

miles to go: 956.50

January 29th & A Good Workout

I usually workout out at night time and tonight -- I lasted longer than the treadmill. I have been putting movies in while I get
on the treadmill and get so focused on the movie that I forget what I'm doing. Now, I don't fall off or anything and I still go at a pretty good pace; it's just that the treadmill doesn't go past so many minutes.

Food intake:

1. 1 1/2 cups of raisin bran
2. Banana
3. Oven roasted chicken breast sandwich w/ cheese and mayo
4. 18 pretzels
5. Apple sauce - 1 cup
6. 3 nacho chips from taco bell
7. 1 portion of chicken ques. From taco bell
8. 5 oz baked chicken
9. Steamed brocoli
10. 1/2 cup corn
11. Salad w/ green peppers, spinach, shredded cheese, olives,
12. Small portion of bread pudding
13. 60 + oz of water & 12 oz sprite


Workout:

treadmill - ...... 5.46 miles

Miles til goal: 956.50

January 28th & Treadmill Tip #2

I spend a lot of time on the treadmil trying to log some miles and I am continually learning ways to make that time go by smoother.

If you are going for:

...distance - maybe you are struggling with making that distance goal. If you are and your using that treadmill - put the treadmil in front of the tv as I've said before. Time and distance will fly by when you aren't so focused on the digits in front of you. Now, if you are an avid runner you might not like that advice. I am not an avid runner and have a lot of distance to cover to make my goal. That tv has been nice.

...a period of time - make a playlist on your mp3 player, ipod, or cd player that is the same length of time that you want to run. When your playlist is over, you're done.

...a complete workout - do a cross training of the treadmill. Every two to four minutes change the speed that you are going and every 4-6 minutes change the incline.

Also - if you don't have an mp3 player, iPod, or cd player - get one.

Food Intake:

1. 1 1/2 cup of Raisin Bran
2. 1 Banana
3. oven roasted chicken deli on tortilla w/cheese and mayo
4. 15 pretzels
5. 12 oz Sprite
6. 4 oz grilled chicken
7. salad w/cucumbers, green peppers, and 1 tbsp ranch
8. 1/2 cup apple sauce
9. 1 cup plain yogurt w/banana, strawberry slices, and agave nectar
10. one bite rule of white cake
11. 4 oz of Dr. P.
12. 60+ oz of water

Workout:
- Treadmill.......4.03 miles....I watched Surrogates during this workout.

Miles til Goal: 961.96

January 27th & Metabolism

We all have different bodies and I'm particularly happy about that. There are numerous shapes, forms, and proportions of our bodies that exist and see every day. These bodies - as all living things do - have what is called Metabolism. Metabolism is, in layman's terms, the process of fuel (calories) being used to make your car (body) go or maintain itself. It is the chemical reaction of this process that ignites the fuel to move and provide your body energy.

Each body's metabolism will be different. The lazy, slow moving, and obese will most likely have slower metabolism while the slimmer, active, and healthier will experience what is called high metabolism. With the higher metabolism group, more calories are needed to produce the required energy. If you do not give your body what it needs than you can experience fatigue, sleepiness, and exhaustion.

When I was in college - I didn't have a lot of money (who does in college) and drove to the city nearby for something. I was on my way back home and was about five minutes away when my car ran out of gas. I literally was about 100 feet from the exit ramp and didn't have enough gas to get home; we probably drove on fumes for 10 miles. It is a lot like the body. If a body runs out of fuel(energy/calories) then it will start to run on fumes and exhaust all other resources (muscles) until it simply runs out of gas and moves no more. As all living things need this process called metabolism to be steady and efficient, when the metabolism stops - the living ceases to live.

A good way to increase your metabolism is to control your calorie intake and most importantly EXERCISE!

You can put in the calories and even cut calories but if you are not exercising then you are not expending those calories that you have put in nor are you activating the calories to be put to use. Anything above the necessary amount of calories to maintain your body weight simply turns into fat. If you cut the calories by a little and up your physical activity -- you should notice an increase in Metabolism. If you cut your calories and are not active than you will have a decreased amount of metabolism.

There are foods that will help increase your metabolism as well -- more on that later.

If you would like an in depth definition of Metabolism click Here or here is an article discussing Metabolism at greater length.

Food Intake:

1. 1 1/2 cup of Raisin Bran
2. 1 Banana
3. cup of coffee
4. Deli oven roasted chicken w/cheese on a tortilla (ran out of bread)
5. 18 pretzels
6. Apple
7. 3 small p/b cookies (not a slip up)
8. 12 oz sprite
9. 4 oz of Dr. P
10. 4 oz of ground beef
11. 4 stems of steamed brocoli
12. 1 cup of steamed green beans
13. 1 cup plain yogurt w/banana, sliced strawberries, sweetened with agave nectar
14. 60+ oz of water


Workout:

-Basketball -- 2.12 miles..........we played pretty badly for a while there but ended on a good note.

Miles til Goal: 965.99