Afraid of the Gym?

When I talk to others that go to the gym - it seems that there is always anxiety attached to it.

I'm sure that there is a scientific study to it but I'm going to list the reasons that people are timid or even refuse to go to the gym through conversations that I've had.

1.  INSECURITIES OR FEAR

People are genuinely afraid to go to the gym to work out.  Maybe even more afraid of just being in public while working out or any form of exercise.  The thought is frightening.  I get that.  Have you ever heard a 265 lb man run on a treadmill.  Do you think I didn't hear it too as I ran on it?  I didn't need looks.  I didn't want to weaken the bolts that are holding it together.  I especially don't like people see my fat jiggle around with each step.

But then I realized these two things:

A) It's not my equipment and if it breaks, maybe they'll buy better equipment and
B) Who cares what they think.  If I am at the gym making myself better, it's sure doing a lot more than taking up a weight bench staring at me run.

Others in the gym are just as insecure with how they look as you are with how you look.

MY ADVICE: Know that your worth, beauty, strengths and values are not in what others think of you.

Side Note:  I am afraid to run on my treadmill at home.  While I think it can handle me, it's not as solid as the one at the gym.

2.  NO KNOWLEDGE OF MACHINES OR FREE WEIGHTS

There was a time that I didn't know how to type.  There was a time that I didn't know how to drive a car.  There was even a time that I didn't know how to get dressed on my own.  And then I learned.  Some of my learning came from trial and error while some was by hands on experience.  Most though, came from instruction.

Using the machines or free weights can be intimidating.  It still is for me today.  It's intimidating to go into the weight lifting area.  I get it.  There's other people in the area and you going in with little knowledge is a brave step and one few people take.

You can prepare before you go to the gym as well.  Check YOUTUBE for instructional videos.  Take a class - Many gyms have classes that you can take part in that educate you in different exercises and how to perform them.  Hire a trainer - it's a financial commitment but even if you only do this for a little while it can pay off.  Download an app - there are a ton of apps out there that will show you the exercise; imitate it.  Keep your eyes open - most machines have instructions mounted to them in order for you to use them properly.

MY ADVICE:  Take the step.  Talk to the gym manager or trainer and have them show you the machines.  If you are worried about form, (form is key; quality over quantity), ask a trainer or a trusted peer.  Most likely, if there is someone else there in the same area - they'll help you if they see something wrong.  People look out for people more often than not.  Be brave!

3.  PEACOCKING!

(Google defines the following)
Peacock:

noun: a male peafowl, which has very long tail feathers that have eye-like markings and that can be erected and expanded in display like a fan.

verb: display oneself ostentatiously; strut like a peacock

There are those guys and girls that want to fan their feathers for all to see!  They focus more on how their triceps looks in the mirror without a weight in their hand than actually doing triceps extensions.  They strut their stuff and want all to look at them.  Those gyms are no fun to be at.  Talk about intimidating.  It's like looking at Arnold Schwarzenegger strut around the gym and then I look at myself in the mirror and see short Arnold Schwarzenegger in a fat suit.

It's tempting to do that when you do feel good about yourself and how you look outwardly but it's a tell tale sign of what is happening inwardly.  The gym is not a dating platform, or shouldn't be, and you shouldn't be afraid of the peacocks.  Eventually, the peacocks will be outdone by another and they''ll wimper back to their corner.

MY ADVICE:  You do your thing and better yourself!  Let the peacocks strut and you take care of yourself.  They won't bite you.  They might look at you but if you refuse to entertain it - they know they'll have to go somewhere else.  They might get in the way too - just brush them aside and go about your business.  If you are tempted -- it's best for you to ignore the peacocks and find your significant other somewhere else.  They might look like peacocks with pretty feathers but they're more like vultures looking to prey on others' weaknesses.  If you continue to better yourself - your hard work and determination will pay off and when you mix that with a solid inner beauty; that's something on another level!

WHATEVER THE REASON THAT YOU HAVE FOR NOT GOING TO THE GYM - THROW IT IN THE WIND AND GET BUSY!  

YOUR HEALTH IS WORTH MORE THAN YOUR FEAR AND YOUR FEAR CAN HURT YOUR HEALTH!

The Weigh-In. Happy. Picture.

199.2

I had a good smile this morning, but chose to suppress my manly roar of satisfaction in fear of waking the neighbors. I have officially entered into Onederland! I had been flirting with this level this past week and they finally let me in. I’m speaking as if someone literally opened the gates to this awesome amusement park and let me roam free. I did dip below 200 lbs earlier in the week, but didn’t want to say anything just in case - if on challenge weigh-in day, I was at or above that number. As of today, I have lost 55 pounds (!!) from my first decision to do something about my weight. You can see the day and picture that started it all here.

It really is something special for me. I’m enjoying today – at least until my p90x Yoga workout later. I do not know what will happen with that. We will see though. My wife and I also will be going to the park for a 1 mile walk and for me, an additional 1 mile run. I think this will set a good pace for me for the rest of the week.

I really thought that I would have a really cool post to write when I entered into Onederland – but I don’t. It’s simply awesome without having to add the witty fluff.

I’m simply happy.

Don't Forget about my Fitness GIVEAWAY. It is quite the prize pack for anyone! Go check it out and ENTER. It is Easy to Enter!

Fit with a Purpose. Two-person Workout. 5k Sign-up

I did it. There were some complications - but it's done. Now that it is done on my part - I've got homework for you to do... please! All of 1010in2010 and it's contents, mostly, will be forwarded to this domain name, but I need all of you AWESOME readers to redirect your links that go to me to say fitwithapurpose.com...could you? Be sure to change your Google Reader as well...please. It is essentially the same site with a different name, but the transition caused me to lose ALL of my past comments and messed up the Blogroll that I just recreated yesterday! I will be leaving the tab to say 1010in2010 for now so that people know they are at the right place.

So, why the name change? Well, I can tell you that it is no Chad Johnson OchoCinco publicity stunt. I wanted to be founded here in the blogosphere by surrounding myself with encouraging bloggers, readers, and friends who were here for the same reason - to get fit.

I could go out on many different rabbit trails telling my back story and what I want for me and my family in the future, but I don't want to bore you with those things. If you want that, check "My Story" - there's a whole page on it. One thing I do want to discuss though is the purpose for the name.

There are so many studies, charts, and statistics that tell us that people that are not healthy physically - are not healthy in most other areas in their lives. As I've said yesterday - I read a lot of blogs and have seen each of their stories - only to come to the realization that this time, a lot of the studies actually match their conclusion. Physically unhealthy people tend to be unhealthy in many other aspects of life. Whether it's through self-esteem, confidence, love, or whatever it is - most of us can attest that we are/were affected by the unhealthy physical choices that we made on some other level.

I started this blog with one goal. It was to walk/jog/run 1,010 miles in the year of 2010. It started as me just wanting to do something for myself to take back control. I did not know that it would become what it has - I LOVE THIS. My goal was to hit those miles and that any other changes in life - physical, mental, internal - would all just be a by-product of me chasing after what seemed to be a ridiculous goal.

It's transformed into something else. I am getting fit with a purpose.

I am intentionally taking over my life. I eat with purpose. I just ran 2.2 miles on a three week healed ankle because I wanted to; I was craving the run. I mentally push myself b/c I know I can push past my limits.

I am not successful by accident or by chance.

I work hard. I am getting fit with a purpose. I want to share my successes and failures b/c I know that through my successes and failures - others can become successful. I am worth the hard work that I put into my body.

I can't always put what I want to say into words, but fitwithapurpose goes far beyond just my life. It goes into each person that is struggling to lose the weight, heal past wounds, and journey into the future healthier on all fronts. People struggle with finding a purpose in life.

fitwithapurpose is here to give my story and to encourage others that they too, are worth fighting for.

Two-person Workout

Last night I agreed to work out with my wife. She had not yet worked out, but wanted to and we decided to do the Jillian Michael's 30 day shred. It was quite funny, the exercises of course and not my wife working out! I noticed that I still can not do the side to side agility moves with the ankle. It'll come but for now I just have to flail my arms around looking silly trying to do jumping jacks on one leg.

I told her that I would work out with her for the duration of the challenge. These will probably be on top of my own workouts as well. I really do like that we are both taking the steps to improve. This can only help with our future family that we want to have.

Jillian's dvd was pretty good -- I expected more physical workouts out of the shred, but I might just be over critical of dvd workouts other than pilates or yoga. What are your thoughts on workout dvds??

5k SIGN-UP

So, I just filled out my 5k entry form. May 8th, 8:30am - Girls on the Run 5k. I'm pretty excited for it and if you are wondering -- Girls on the Run is just putting the race on...so yes, I can run with the girls.

Tell me where you were and what you were doing when you realized that you must change the way you are living.

New Layout. A House Offer. Awesome Magazine.

NEW LAYOUT

If you are a regular reader you can see that I have changed everything about my blog. I have kept the URL 1010in2010 for a while so that I don't confuse people right now. My thoughts are that - this is a change of life and the way that I live and not only one year thing. I still have my goal of hitting 1,010 miles during the year of 2010 but I want to go further than that. What happens when I hit 1,010? Do I stop? No. I keep moving and move with purpose. That is why I have decided to change the blog title to "fit with a purpose". This is my life. I have a story with daily struggles, successes, and knowledge to give and I want to share it with those that read my blog. This is the reason for such a change. I hope it does not confuse you and that you will continue to push me to reach that goal of 1010in2010. You should check out my first post that I had on this blog - who knew I'd come so far physically in such short amount of time?

HOUSE UPDATE

We found a house that we liked and we are in the process of working up a contract. There are a few things that need to be addressed on it and it looks like we're moving pretty smoothly on that front. It's very scary and exciting to be, even thinking of, purchasing a house. I turn 27 in a few months and I feel that I just now am getting some ground under my feet. I like that feeling.

A new magazine to read.

I use to buy, and recently did, Men's Health type magazines and such, but I find that I only really care for the article that tells of someone's struggle with weight & fitness and how they changed their life. That is probably because I can relate with that. A lot of the rest is just filler and garbage.

I, however, found a magazine that I really Enjoy a couple months ago. It is called KC Fitness and it is a localized Kansas City fitness magazine. It is simple, knowledgeable, and fun to read. I do not mean for this to sound like a review b/c it isn't and I get nothing from expressing my joy in finding such an awesome read. I just love to read magazines and this one has hit the spot. New favorite.

What do you think of the NEW layout?! Don't be shy - tell me what you think.

BMHW Challenge - Day 2

Oh My Goodness!! That was a TOUGH workout...for me anyways. I think I had to push myself even harder than yesterday.This is the order that I completed the workout for Tuesday.

30 Min Cardio = 2.37 miles ------- 1 Mile Starter = 10:33
Rope Climbing - Level 3
Mountain Climbers - Level 2
Chair Squats - Level 3
Jumping Jacks - Level 3
Triceps Dips - Level 3
Leg Lift Abs - Level 1
Wall Sits - Level 3


I really hope that this challenged you all b/c I know that it did for me. As we speak - my wife is making a recipe out of the Biggest Loser cookbook and it smells delicious. I wish that I had some awesome words to add to this post but I just can't think of anything; I just feel so exhausted tired from the workout that I should probably give my brain a rest for a minute or two.

For those of you that are doing these workouts with me, do not get overwhelmed with the workouts but keep with it. You can do this! Thanks so much for doing this with me.

If you Are Participating - Comment Below letting us know how You Did.

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Tuesday

Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)

- Stretch -

30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder. I have added a couple more exercises on today’s workout. I want to make sure that everyone is challenged. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.


Exercise 1 – Rope Climbing Crunches (http://www.youtube.com/watch?v=YLyAcERFQHQ)

• Level 1 = 3 sets of 10 reps (reach, reach, 1; reach, reach, 2; reach, reach, 3)
• Level 2 = 3 sets of 12 reps (reach, reach, 1; reach, reach, 2; reach, reach, 3)
• Level 3 = 3 sets of 16 reps (reach, reach, 1; reach, reach, 2; reach, reach, 3)

Exercise 2 – Chair Squats (http://www.youtube.com/watch?v=g5DAGZRhKTQ)

• Level 1 = 2 sets of 12 (one rep equals one squat)
• Level 2 = 3 sets of 12 (one rep equals one squat)
• Level 3 = 3 sets of 15 (one rep equals one squat)

Exercise 3 – Mountain Climbers exercise (http://www.youtube.com/watch?v=KI8u58hPam4)

• Level 1 = 3 sets of 20 seconds (one set is 20 sec. nonstop)
• Level 2 = 3 sets of 30 seconds (one set is 30 sec. nonstop)
• Level 3 = 3 sets of 40 seconds (one set is 40 sec. nonstop)

Exercises 4 – Leg lift Abs Exercise (http://www.youtube.com/watch?v=0VTU1jVkCMg)

• Level 1 = 3 sets of 8. (1 rep equals one lift and extension)
• Level 2 = 3 sets of 12. (1 rep equals one lift and extension)
• Level 3 = 3 sets of 16. (1 rep equals one lift and extension)

Exercise 5 – Jumping Jacks (http://www.youtube.com/watch?v=dmYwZH_BNd0)

• Level 1 = 4 sets of 10 (1 rep equals from start to finish)
• Level 2 = 4 sets of 15. (1 rep equals from start to finish)
• Level 3 = 4 sets of 20. (1 rep equals from start to finish)

Exercise 6 – Triceps Dips (http://www.youtube.com/watch?v=TyYntHCL5lY)

• Level 1 = 3 sets of 8 (1 rep equals one dip)
• Level 2 = 3 sets of 12 (1 rep equals one dip)
• Level 3 = 3 sets of 14 (1 rep equals one dip)

Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)

• Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
• Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
• Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)
- Stretch -

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If You would like to join in with the remaining 5 workouts -- Comment Below with your Email!

Home Workout Photos and a Sad Day

I got a call about 2:00am this morning letting me know that my grandmother passed away. We did know that it would happen soon but it still isn't easy. She was a goofy, fun loving person but she was ready to move on. She was 92 years old.

I didn't get much sleep after that and was dragging all day long. I came home and took a nap hoping to get some much needed rest and energy and it was awesome. I slept so well after teaching today. I woke up and my wife said, "let's do Subway tonight"; good idea! We did Subway and I don't remember the last time it tasted so good. We ate it while watching the Biggest Loser. I have to admit that I have been going for the underdog black team to lose the most weight because they have lots going against them. It's always fun to watch and it's inspiring to me.

I took some photos of one of my home workouts today. I thought they looked pretty cool. Who knew that a chair and my weight would work as an effective workout?!

Chair dips = 3 sets of 12 dips

Inclined Pushups = 2 sets of 15

Chair lifts = 3 sets of 20

Chair squats = 3 sets of 12


1 MILER ATTEMPT # 2 -- 10 min 52 sec. (lap 1 on pic)

That's cutting 30 seconds off of my last attempt!

Check my other successes here!

Calories: 1739 cal.

Workout: 1.52 miles

How Much is Mental?

My wife and I were talking tonight about weight loss and working out in general. I know that I sound like a broken record saying, "You can control two things - what you put into your body and how much activity you do", but I do believe it to be true.

I use to want both of us to live a healthier (and still do) lifestyle but failed to take on any kind of leadership or set any type of example. I would get upset when things did not get done in that area of life but now have come to realize that it has to be done for that person. The way that I do things is not for everyone to do the same way. Working out and eating right is for that person to do on their own, in their own time. I've gone away from talking about me and my wife and have moved into the general audience.

How much of this lifestyle change is mental?

I think that I have been blessed with the ability to focus but what about the person that struggles with it. Is it their body that prevents them, financial reasons, or simply a mental level that one has to get too before reaching that point of conviction to live a healthier lifestyle?

I have decided to take on those three aspects for the next two weeks to find an answer; this will not be the only answer. This is how I will do it.

1. I will push my workouts harder these weeks.

2. With the exception of my treadmill, I will not use any local gyms, membership, or outside equipment that requires money. I will use things around my apartment and will add full body resistance workouts.

3. I will post my thoughts about my cardio and resistance workouts.

This may not be scientific but it will be interesting to see what comes as a result if anything.


Calories: 2235 cal.

Workout: 3.14 miles

Attempt a 5k Every Week

My workout just got finished and I'm drinking my post-workout smoothie. I am one tired person. The workout just seemed to drag on and on but let me tell you - it was working me out. I have decided to step up my workouts on the treadmill from here on out.

Yesterday, I only did 1.something on the treadmill and nothing the day before. My back has been hurting all week and I have been fighting it. That was partially the reason I did not get on the treadmill on Saturday. The February goal is 103.23 miles and it will not be hit. The average pace for the year based on 365 days for 1010 miles is 2.76-7 miles/day. That is no problem. The problem is that I took 12 days off in January and 7 so far this month. That leaves a lot of make up distance for me. I will hit the February 2.76 avg/day goal but will not hit the 103.23 miles (feb avg/day goal plus miles not done from Jan). I am hoping to make it up in March though. I am confident that I will hit the 1,010 mile goal. I'm going to be trying to finish before the year is up. I can do it.


My workout consisted of me first walking one mile. I have decided that I will make an attempt at running a 5k on the treadmill every week. Most likely on Monday or Tuesday. I want to be able to run the entire thing. Tonight after I walked the mile I began my first attempt at a 5k on the treadmill. I ran 1.5 miles at 4.5 m/h speed. Then I stopped running. That was as long as I could run but was happy with that run being that I don't run any kind of distances on purpose! I did end my session with 4.10 miles.

I do believe that the mindset and focus is definitely there and is becoming fixed or permanent. I like it.

Calories: 1865

Workout: 4.1 miles

**I am in the 800's for distance left**

Feb 16 - 19 & the 100 Mile GiVEaWAY

The GiVEaWay is over and the Winner will be announced later tonight.

Today I hit the 100 Mile Marker!!!! It was great to hit that mark and I am celebrating by doing a giveaway for you! It is an accomplishment. I have already done more excercise than I did ALL of last year. I did 5.66 miles tonight and I am one tired kid. If you look on the right side of my blog you will see the remaining miles left on the 1010 goal along with the current month's goals and successes. It is a permanent thing so it will be easier to watch.

Another change that has taken place on 1010in2010 is that there is a tracker near the top of the page counting down until my first 5k. I'm kind of pumped about it.

I will continue to make changes to this posting until the giveaway is over. My workouts will be posted below the rest of the post by date each day.

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For the giveaway: Here are the options for the prize that you can choose! They are not large items -- the last one might be bigger though! Prizes will most likely come from WalMart.

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GIVEAWAY PRIZE OPTIONS: (ONE)

1. Small 1 GB mp3 player.

2. Athletic Dri-fit style of Shorts.

3. Marshmellow style of Headphones. They go into your ear for a comfy fit.

4. $15.00 gift card from Walmart.

Each gift is around 15 - 20 bucks. If you win then you get to choose one from the list. There are multiple ways to enter into the giveaway.

Here's how to enter:

Please leave your Name and Email Address in a Comment and list the entries that you've done.

1. Tweet this post with link. (I will need your Twitter name) - mine is MistrTyler

2. Mention this giveaway with link in blog posting ---- BE SURE TO COMMENT LETTING ME KNOW YOUR NAME AND A LINK TO YOUR BLOG POSTING

3. Become a follower of this blog.

4. Comment on this Post telling me which post has been your favorite so far this year.

5. Refer a friend to this giveaway and have them tell me -- you will get another entry.

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Each thing that you do will equal one entry. You can have a total of five entries into the giveaway easily. You can tweet about this posting and giveaway daily until Friday for an extra entry each day. That is a total of eight entries into the give away. That's insane!

This is an awesome way for you to receive something for free and me do all of the hard work! :) I don't mind shipping internationally as long as it does not cost more than $10.

Thanks and I hope you win!

~Seth

Workout:
02-16-2010 = 5.66
02-17-2010 = 4.45
02-18-2010 = 0.00 - very sore today for some reason...took my off day today
02-19-2010 =

February 15th & Excessive Coffee

I believe I may have had too much coffee over the last couple of days. I drink a glass every day and don't think that it is that bad for me. The last few days though -- I might have had an overload of such coffee. I normally reward myself on Saturday with a Venti Pumpkin Spice Latte w/slice of either Pumpkin bread or Banana Nut. However, I also stopped on Sunday, and now today -- I was invited to go to the nearby town to their local coffee shop and hang out. In fact, that is where I am at right now. I've taken a picture of my coffee just to put up on here so that you can see the delight of my eyes.


I'm going to have to work out harder to pick up the deficit that this has included. Not that I can will where my calories are being taken away from or that I can control that but it has been nice just to go get some work done in such a cool atmosphere. I will be putting up some information soon on another post discussing the negatives and positives of coffee and all that that may entail.

I also ran into my brother while here at the coffee shop.

Food Intake:

1. 1 3/4 cup Raisin Bran Cereal
2. hard boiled Egg
3. 12 oz Sprite
4. Apple
5. 16 oz of water
6. 12 oz of Hazelnut/Vanilla Latte -- yum.
7. 2 bean burritos
8. 4 oz grilled chicken with italian dressing
9. salad w/romaine lettuce, mushrooms, tomatoes, cucumbers and a little ranch
10. mixed berry smoothie
11. 60 + oz of Water


Workout: Treadmill - 3.02 miles


Miles til year goal: 915.63

February 14th & I'm thinking about a Giveaway

I'm getting close to reaching 100 miles for the year so far. I am thinking about doing some sort of giveaway every 100 miles. I'm not sure about what to give away but had the idea and thought that it was a good one. That would be ten 100 mile giveaways. Any ideas????? Help!

Food Intake:

1. 1 cup Raisin Bran Cereal
2. Coffee Frap
3. oven roasted chicken sandwich w/ cheese and mayo on whole grain
4. three boiled eggs - no yoke
5. 12 oz sprite
6. pumpkin spice latte
7. pumpkin loaf slice
8. garlic herb grilled chicken
9. steamed vegetables
10. cut pieces of potatoes in a seasoning of some sort
11. mixed berry smoothie
12. 60+ oz of water
13. white chip mac. cookie - 2

Workout: Treadmill --- 3.71 miles

Miles til Goal: 918.65

Feb 10th - Two a day!

I was looking at my mile tracker and realized that I am still about the same distance off pace as last month from where I should be for the year. Those missed days held me back some. Today, I am planning on getting a couple miles on the treadmill and then going to play basketball in hopes for a good workout there as well. I step on the scale every morning so that I have an idea of where my body is at. This could be a dangerous thing. As I've stated several times --- my journey to better health focuses not on what I can control and not what I can not control. Right now the focus is on the miles that I do and what I put into my body. Any form of weight loss will be the added bonus. I caught myself taking on the mindset of it being about the weight and when it is only about that -- people get discouraged quickly. If the emphasis is on the scale than I'll lose control --- if the emphasis is on what I can do each and every day in the form of what I eat and what activity I have done - that's when I have control.


Food Intake: will post on the 11th.

Workout: Basketball --- 3.96 miles total



Miles til Year Goal: 924.36

February 9th & a little of my story

So I'm sitting here watching the Biggest Loser and for some reason I remembered the time that I actually thought about filling out the application to join the show. I even printed it off. I probably would not have met the size requirement but the fact that I had the thought made me think of how far I have come from then. It was a mindset that I had. It's been 40 days into the new year and it's been great so far. As long as I can remember - when it came to trying to be healthier, I constantly failed. I would start a "diet" and then leave it when something better came along (usually fast food). There is something different about this. It's not a "diet" but a change of lifestyle. It's a change in mind set. My mind is clear and I think about what is good and bad now. I weigh the decisions more and try to make the better decision. This is not a shallow attempt to have the appearance of perfection because I do eat things that aren't the best choice. I still allow myself a sweet snack every day but it is with purpose. I know that I would binge if I did not. This allows me the opportunity to have the sweet but control the amount of sweets. This is just my routine that seems to be working thus far. This may not be for everyone however. It's good to have the many other bloggers out there that share a similar story. I thought that I would give a few of those bloggers that I constantly read some love and post them below.

Mac at getfitslowly

John at Johnisfit

Andrew at andrewisgettingfit

J.Darling at wellnessjourney

These are just a couple of people that I read daily or as soon as they get a post up. They keep me inspired. I also have included a photo of me with the final look at the Super Bowl Snack stuff that I won from a drawing that Johnisfit held.


Look at that beard. I started growing just before I started this journey to better health. I do have to say that it is getting pretty fierce.

Food Intake:

1. 1 3/4 cup of Raisin Bran Cereal
2. banana
3. oven roasted chicken breast sandwich
4. 10 pretzels
5. 2 cookies
6. 12 oz sprite
7. oven roasted chicken on a bed of salad with ALL of the available vegetables
8. 60+ oz of water
9. Peach smoothies - yogurt, banana, agave nectar, milk, peaches

Workout: treadmill --- 4.2 miles

Miles til Year Goal: 928.32

February 8th, 2010 & a Large Size Shirt

I'm blogging for yesterday Feb. 8th, today. Last night (8th) we were at Walmart and they were having a clearance on most of their winter clothes for some reason -- (It was 11 degrees last night) so I figured I would look around. I am a pretty stingy guy when it comes to spending money unless it's something that must last. I found a long sleeved shirt that I liked but it was a size Large. I typically get an XL because Larges are just too tight for me to wear. Not this night. I knew I had lost some weight and thought that I would try it on. It's a good thing I did because it fit and it fit well. I don't feel that my stomach is protruding out of the shirt and it is pretty slimming. I don't think my wife had realized that I had lost the weight. She had heard the number but I don't think it registered until this morning when she had said, "You could really tell that you have lost weight". Score! That is enough motivation to keep anyone going.

I didn't get a workout yesterday because my body was so sore. I can't figure out as to why it was. The only thing I could think of is that on Saturday I shoveled loads of heavy wet snow. Either way - I've got to keep pushing!

Food Intake:

1. 1 3/4 cup of Raisin Bran Cereal
2. 1 Banana
3. Oven roasted chicken breast sandwich
4. 12 oz Sprite
5. snack bag of my healthy super bowl snack
6. 2 leftover tacos from super bowl party
7. small portion of some sort of salad -- (it had romain(?) noodles plain, cabbage, almond slivers, nuts, and some sort of oil dressing---i think)
8. 60 + oz of water

Workout: none

Miles til Goal: 932.52

Feb 5-7th Weekend Warrior

This weekend has been really busy and with that -- it's been hard to blog. I still managed quality eating but missed one workout. The only differences in my eating habits this weekend are listed below:

1. 1 slice of cheese pizza (Friday at lunch)
2. latte and pumpkin bread (My treat every Saturday)
3. An extra Taco during superbowl party (healthy taco though!)


Workouts:

Friday -- 3.65 miles -- treadmill
Sunday -- 2.14 miles -- treadmill

Miles til Goal: 932.52

Feb 4th and a Day of Relaxation

I deemed yesterday the day of relaxation. I took yesterday off (only from the workout) and it was nice. My food intake was the same as it always is. I was given a thin cookie with hard icing on it. It was my sweet for the day. We made some taco's last night. We would normally use packaged taco seasoning but we didn't have any and that was before I started to be choosier on what I put into my body. I decided to make my own. I looked at a few recipes for taco seasoning and put some of what I found to use. I messed with the measurements and to be honest -- don't remember the original. The recipe just called for you to make a batch of the seasoning and use it at several times. Our version of a lowfat taco consisted of the following.

Tacos:

-Seasoning
--Cumin
--Onion Powder
--Garlic Powder
--Chili Powder
--Paprika
Don't ask me what the measurements were b/c I don't know. I changed them anyways :)

-Deer Meat (very lean)
-Store bought hard Shells

-Extras
--diced fresh tomato
--shredded Romaine lettuce (lettuce flew everywhere)
--shredded cheese

That's it. It may not be lowfat but I do think that it would be.

Overall - it was a good day and quality relaxation.

Workout:
-none

Miles til Goal: 938.31

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.