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
2.01.2010
1.31.2010
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.
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
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
1.29.2010
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
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
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
1.28.2010
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
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
1.26.2010
January 26th & Temptations
Maybe you don't know but I am a teacher at a small private school. We were studying how to make alterations to recipes (increasing and decreasing ingredient measurement). They asked if they could get extra credit if they did measurements while baking at home and bring their results in the next day, today.
This is where the temptations came in. Today - during our Math class -- they all got out their gorgeous, sugary, and very carefully made temptations. I have to admit that I had the thought of eating a couple items and then just not posting it on here but I know I would think about it because I wasn't honest to those that read this. I delighted in some of those tasty treats and regretted it later. I am not killing myself over that slip-up because I have allowed myself a small sweet increment every day since I've started this. I understand it's not an over-night change and with that - I have to learn from it.
We went to Subway tonight for dinner and I did overcome that White Chip Macadamian Nut cookie that I absolutely desire when I see it. I did not buy that one and forgot about it as soon as I left the pay counter. Good advertising though on their part because while I got a healthy meal I saw that cookie and about negated the healthy portion.
As rough as it may have been today with the temptations - I know I can finish it out strong.
Food Intake:
1. 1 1/2 cup of Raisin Bran
2. 1 cup of Coffee
3. 15 pretzels
4. 1 Deli Chicken , oven roasted, sandwich on wheat w/ cheese and mayo
5. 12 oz Sprite
6. 1 apple
7. 2 small blond brownies - oops
8. strawberry cookie (?) and p/b cookie -- double oops
9. oven roasted chicken breast salad from Subway w/french
10. 1 cup plain yogurt blended with 1 banana, sliced strawberries and sweetened with agave nectar
11. 60+ oz water
Workout:
-Treadmill...................4.45 miles --------------- The last two days I have picked up the miles. I have been on the treadmill during two whole movies in two days. It really made the time go by though. Maybe I should do movie reviews at the same time on this blog.
If I finish January at this pace I will only be off pace by 22 miles (approximate).
Miles til Goal: 968.11
This is where the temptations came in. Today - during our Math class -- they all got out their gorgeous, sugary, and very carefully made temptations. I have to admit that I had the thought of eating a couple items and then just not posting it on here but I know I would think about it because I wasn't honest to those that read this. I delighted in some of those tasty treats and regretted it later. I am not killing myself over that slip-up because I have allowed myself a small sweet increment every day since I've started this. I understand it's not an over-night change and with that - I have to learn from it.
We went to Subway tonight for dinner and I did overcome that White Chip Macadamian Nut cookie that I absolutely desire when I see it. I did not buy that one and forgot about it as soon as I left the pay counter. Good advertising though on their part because while I got a healthy meal I saw that cookie and about negated the healthy portion.
As rough as it may have been today with the temptations - I know I can finish it out strong.
Food Intake:
1. 1 1/2 cup of Raisin Bran
2. 1 cup of Coffee
3. 15 pretzels
4. 1 Deli Chicken , oven roasted, sandwich on wheat w/ cheese and mayo
5. 12 oz Sprite
6. 1 apple
7. 2 small blond brownies - oops
8. strawberry cookie (?) and p/b cookie -- double oops
9. oven roasted chicken breast salad from Subway w/french
10. 1 cup plain yogurt blended with 1 banana, sliced strawberries and sweetened with agave nectar
11. 60+ oz water
Workout:
-Treadmill...................4.45 miles --------------- The last two days I have picked up the miles. I have been on the treadmill during two whole movies in two days. It really made the time go by though. Maybe I should do movie reviews at the same time on this blog.
If I finish January at this pace I will only be off pace by 22 miles (approximate).
Miles til Goal: 968.11
January 25th and Processed Vs. Fresh 2
We talked on the benefits of Fresh foods in another post and we are revisiting that today to get get a clearer viewpoint of processed foods. In comparison to fresh foods - processed foods can not hold their weight and will lose the health battle every time. There are many problems that are associated with processed foods when it deals with overall health. Will the one processed meal kill you? No. Will the one processed meal after another slowly build up and gradually take you to poor health in which increases your chances of life-threatening sickness and disease? Yes! Maybe that sounds too hard and I'm not giving it a chance but this is reality and the reality is that America is fat. That fatness is coming from somewhere and it's out of control.
What are processed foods? Processed foods are any food that has been changed in any way from the state that they were naturally. The linked site on processed foods says, " Processed foods have been altered from their natural state for safety reasons and for convenience." There are many foods that will be considered as processed foods with this definition. My opinion is that if you do not grow it or buy it in its natural form it has undergone some type of processing. This does not have to be a negative thing if you know what you are buying. There are some processing techniques that can preserve the life of the natural food; for example, freezing and dehydrating. This does not change the genetic make-up of the food. If you do not know where it came from and it does not look like the natural form -- consider it processed (this does not make it processed - just a guide to go by). Another way to consider if it is processed is to look at the Sodium. Click here to learn more about how much Sodium a healthy adult should take in.
Processed foods use high levels of salts, refined flours, and sugars among other things. This processing leads to an array of health problems like elevated blood sugar levels, digestion problems, obesity (which leads to fatigue, heart problems, gut problems, breathing problems), skin issues, and many others.
Food Intake: approx. 1,745 Calories
Workout:
- Treadmill ......4.35 miles.......
Miles til Goal: 972.56
What are processed foods? Processed foods are any food that has been changed in any way from the state that they were naturally. The linked site on processed foods says, " Processed foods have been altered from their natural state for safety reasons and for convenience." There are many foods that will be considered as processed foods with this definition. My opinion is that if you do not grow it or buy it in its natural form it has undergone some type of processing. This does not have to be a negative thing if you know what you are buying. There are some processing techniques that can preserve the life of the natural food; for example, freezing and dehydrating. This does not change the genetic make-up of the food. If you do not know where it came from and it does not look like the natural form -- consider it processed (this does not make it processed - just a guide to go by). Another way to consider if it is processed is to look at the Sodium. Click here to learn more about how much Sodium a healthy adult should take in.
Processed foods use high levels of salts, refined flours, and sugars among other things. This processing leads to an array of health problems like elevated blood sugar levels, digestion problems, obesity (which leads to fatigue, heart problems, gut problems, breathing problems), skin issues, and many others.
Food Intake: approx. 1,745 Calories
Workout:
- Treadmill ......4.35 miles.......
Miles til Goal: 972.56
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