Well, I was feeling pretty good about the prospect of working out today. I thought I felt good after, what I think was, a well deserved day off on Tuesday.
I started out by pushing pretty hard - that is to say, with the weights. I managed to curl 40 lbs. 45 times, and then did a total of 15 push ups before beginning on the treadmill.
On the treadmill, I (reluctantly, I do assure you) began with 1:45 of walking at 4 MPH, followed by 1:15 at 5 MPH, and then repeating. This is the same form I had used on Monday - a day on which I really had to push myself to complete the 30 minutes total. Today, however, had it's ups and downs.
I began my first 1:15 run with good even breaths and consistent strides, and made it through the first run fairly unscathed. Then the second, a little bit harder. I found myself telling myself - "after this third run, you'll be in good shape to finish the remainder" because I was already hurting. On the third run, I tired quickly, but I endured - 3 down, 7 runs to go.
The fourth run, was rough - I tried to focus on the music, so as not to watch the clock, and passed through. The fifth run, I focused on my breathing again, and keeping my strides constant and even - not over exertion on my part. The sixth run was easier still (this run, I have synced with my music as to where I run about 45 seconds of it under, what I find as being, an awesome guitar solo - it is synced as such, so I can have this boost of energy) - and I was surprised when I looked up, and only had 15 seconds left to run - of course, once I did look (and the guitar solo ended) I became too focused on the time, and I began to labor - but I learned from this mistake, I cannot look at the time, or the effort becomes a labor to get those final seconds to evaporate.
On my next two runs, I began counting down the "times I had left to run". But I still found myself watching the clock far too much, and thus, not focusing on my breathing or running style, and I suffered for it. On my second to last run, I made sure to focus on nothing but the music, my breathing, and my running - and before I knew it, there was only five seconds left before I could again slow my pace. The last run, I wanted to go at least 30 seconds above and beyond the "ending" 30:00 mark - and by focusing on what I was doing, rather than the time, I was able to accomplish this task - it was minimal effort to get to the 30:06 mark - but at that point, I looked at the clock, and again, the labors ensued as the countdown began - but I was able to accomplish my task.
The walking periods for this workout were quite labored as well. After each run, it took me longer and longer to regain my ideal pulse rate and breathing rhythm. But, that is why I walk, so as to have time to recover between the running. Only once, or twice, did I think about quitting altogether, a far cry from the amount I truly felt like quitting on Monday (the first time I have used this run-to-walk-ratio) - and even that thought was a fleeting one today.
In total, I walked 17:30 at 4 MPH for a distance of 1.17 miles, I ran for 13:00 at 5 MPH for a distance of 1.08 miles, and total with cool down period, I completed 32:30 with a total combined distance of 2.32 miles.
Once the treadmill was complete, I did 30 more curls at 40 lbs., 15 more push ups, and 10 squats (without any weight). After that, I felt fairly well rounded, and thoroughly exhausted.
Thursday, January 29, 2009
Tuesday, January 27, 2009
Summary Through 10 Workouts
This post is just a way to quickly and easily find the times and distances spent walking, running, and total, so as not to have to go back and read all of the other 10 posts leading up to this summary. In the future, I may add this to my weekly recap, but for now, here it is:
For this post, all times listed under "walk" refer to 4 MPH, all times listed as "run" refer to 5 MPH, and all "curls reps" refer to doing curls of a 40 pound weight.
For this post, all times listed under "walk" refer to 4 MPH, all times listed as "run" refer to 5 MPH, and all "curls reps" refer to doing curls of a 40 pound weight.
- Day 1: Monday, January 12, 2009: 20:00 walk - 1.32 miles; 10:00 run - .83 miles; 31:00 total - 2.20 miles. Curl reps = 45
- Day 2: Wednesday, January 14, 2009: 20:00 walk - 1.32 miles; 10:30 run - .875 miles; 32:00 total - 2.27 miles. Curl reps = 55
- Day 3: Thursday, January 15, 2009: 20:00 walk - 1.32 miles; 10:00 run - .83 miles; 31:30 total - 2.23 miles. Push ups = 30
- Day 4: Saturday, January 17, 2009: 20:00 walk - 1.32 miles; 11:00 run - .917 miles; 32:30 total - 2.31 miles. Push ups = 30
- Day 5: Monday, January 19, 2009: 20:00 walk - 1.32 miles; 11:00 run - .917 miles; 32:30 total - 2.31 miles. Curl reps = 60
- Day 6: Wednesday, January 21, 2009: 19:15 walk - 1.28 miles; 10:30 run - .875 miles; 30:15 total - 2.16 miles.
- Day 7: Thursday, January 22, 2009: 20:00 walk - 1.32 miles; 11:00 run - .917 miles; 32:30 total - 2.32 miles. Curl reps = 45. Push ups = 45
- Day 8: Saturday, January 24, 2009: 20:00 walk - 1.32 miles; 12:00 run - 1.00 miles; 34:00 total - 2.42 miles. Curl reps = 75. Squats = 20 (10 with 40 lb. weight)
- Day 9: Sunday, January 25, 2009: 20:00 walk- 1.32 miles; 11:00 run - .917 miles; 33:00 total - 2.34 miles. Curl reps = 75
- Day 10: Monday, January 26, 2009: 17:30 walk - 1.17 miles; 12:30 run - 1.04 miles; 32:00 total - 2.30 miles. Curl reps = 60. Squats = 10 (without weight)
Day 10: Monday, January 26, 2009
Well, today was the day I decided to "up" my workout regime. I figured, with my heart, that it would be best if I increase the length of the workouts (i.e. the running portion) rather than the intensity of the workout - and so I changed to the ratio of walking at 4 MPH for 1:45 and then do my run for 1:15 at 5 MPH - and repeat until I reach my goal of 30 minutes.
Right from the beginning, I knew I was in trouble. My legs still ached slightly from the squats I performed on Saturday, and this being my third workout day in a row, I was exhausted. I completed my first walk - and who knew 15 seconds could make such a difference - because the walking portion went by quickly! And as I began to run, I knew, I knew I was going to be in for a long night. Almost instantly, I felt myself grow winded - and by the time the 2:15 mark rolled around (meaning I had only been running for 30 seconds - and still had to run for 45 more) I was ready to give up. But I made it through. And after almost a minute of resuming walking, I was able to regain my stamina and breathing rates - only to pick my pace back up in another 45 seconds.
This cycle continued - I was definitely having a hard time with the longer duration of running vs. walking. The walking time seemed way too short, while the running seemed to go on forever. I was hurting and found myself growing weary - my pulse shooting high during the running, and my strength weakening. But I pushed. At the 19:45 mark - I picked up to run again - and really felt like I "couldn't go on" ... but I ran, and got to the 21:00 mark - and quickly realized I only had 3 runs left to go - and tried to convince myself that "it wouldn't be so bad." I ran again, from the 22:45 mark until the 24:00 mark - and I told myself, "that's it, I'm done, and I'll just walk the rest of the 30 minutes" - but wouldn't you know, 25:45 rolled around and I found myself running again? And so I just had to complete the workout - only one run left. When I got to the last run, I did not tell myself "run until you can't run anymore" because I knew I already couldn't run anymore - so I got to the 30:00 mark and promptly slowed my pace to 3 MPH to begin a very gratifying 2 minute cool down session.
All totaled, I walked for a total of 1.17 miles in 17 minutes and 30 seconds and ran for a total distance of 1.04 miles in 12 minutes and 30 seconds. With my 2 minute cool down - I completed a total distance of 2.30 miles in 32 minutes.
I also completed curls of 40 lbs. 60 total times - feeling a slight twinge in my left arm as I completed my final set. I then did 10 squats, just to help feel the burn.
Day one of the new regime kicked me to the curb. For the remained of the evening, I wanted nothing else but to fall asleep and forget all about the workout. I think Tuesday will be either a much needed night off, or a slow walk with minimal weights involved. We shall see how I feel.
Right from the beginning, I knew I was in trouble. My legs still ached slightly from the squats I performed on Saturday, and this being my third workout day in a row, I was exhausted. I completed my first walk - and who knew 15 seconds could make such a difference - because the walking portion went by quickly! And as I began to run, I knew, I knew I was going to be in for a long night. Almost instantly, I felt myself grow winded - and by the time the 2:15 mark rolled around (meaning I had only been running for 30 seconds - and still had to run for 45 more) I was ready to give up. But I made it through. And after almost a minute of resuming walking, I was able to regain my stamina and breathing rates - only to pick my pace back up in another 45 seconds.
This cycle continued - I was definitely having a hard time with the longer duration of running vs. walking. The walking time seemed way too short, while the running seemed to go on forever. I was hurting and found myself growing weary - my pulse shooting high during the running, and my strength weakening. But I pushed. At the 19:45 mark - I picked up to run again - and really felt like I "couldn't go on" ... but I ran, and got to the 21:00 mark - and quickly realized I only had 3 runs left to go - and tried to convince myself that "it wouldn't be so bad." I ran again, from the 22:45 mark until the 24:00 mark - and I told myself, "that's it, I'm done, and I'll just walk the rest of the 30 minutes" - but wouldn't you know, 25:45 rolled around and I found myself running again? And so I just had to complete the workout - only one run left. When I got to the last run, I did not tell myself "run until you can't run anymore" because I knew I already couldn't run anymore - so I got to the 30:00 mark and promptly slowed my pace to 3 MPH to begin a very gratifying 2 minute cool down session.
All totaled, I walked for a total of 1.17 miles in 17 minutes and 30 seconds and ran for a total distance of 1.04 miles in 12 minutes and 30 seconds. With my 2 minute cool down - I completed a total distance of 2.30 miles in 32 minutes.
I also completed curls of 40 lbs. 60 total times - feeling a slight twinge in my left arm as I completed my final set. I then did 10 squats, just to help feel the burn.
Day one of the new regime kicked me to the curb. For the remained of the evening, I wanted nothing else but to fall asleep and forget all about the workout. I think Tuesday will be either a much needed night off, or a slow walk with minimal weights involved. We shall see how I feel.
Monday, January 26, 2009
Week Two Recap
Well, two weeks are officially in the books, so it's time for me to assess where I am, and if I am on track to where I want to be headed.
During week two, I managed to not only up my intensity, but to accomplish more days of activity. I worked out 5 days - only taking Tuesday and Friday off - and even, on Saturday of week 2, threw in some squats (that I am still feeling on Monday morning). I also started lifting (curls) for longer durations. And lastly, my stamina and strength when running has seemed to increased yet again - I scarcely find myself breathing heavy except for my "finishing runs" where I push myself to run beyond one minute at a time.
Going forward, however, I realize I do need to watch more of what I partake in, otherwise, all the work is only going right out the window based on what I eat and/or drink. But as I said when I began this endeavor, this is a process, and not something I expect to change overnight. With that said, I do have a weight loss to report this week (my scale battery has been remedied).
As I may have mentioned previously - I take an average of my weight - one reading taken in the morning, and the other at night before bed - I feel this will give an accurate portrayal of my weight throughout the day (since we all know weight fluctuates anyway) and I don't sell myself short by only weighing myself when I wake with empty bowels - I feel this does a disservice to me and my true progress.
With that said, I weighed in on Sunday, January 25th in the morning at 208.5 lbs., and at night, just before bed at 211.0 lbs. - for a net average of 209 lbs and 12 ounces.
Given that I started two weeks ago - at 212 lbs and 8 ounces (212.5 lbs) - and so I have lost 3 lbs. in two weeks time - given that I did not report my weight loss last week - I am averaging a weight loss of 1 pound and 8 ounces (or one and a half pounds, if you prefer) each week.
Considering that 2 lbs. per week is considered healthy, I think I am currently taking a good, healthy approach. I look to shake things up slightly next week (week 3) and I hope to possibly report better results by eating and drinking more healthy alternatives.
During week two, I managed to not only up my intensity, but to accomplish more days of activity. I worked out 5 days - only taking Tuesday and Friday off - and even, on Saturday of week 2, threw in some squats (that I am still feeling on Monday morning). I also started lifting (curls) for longer durations. And lastly, my stamina and strength when running has seemed to increased yet again - I scarcely find myself breathing heavy except for my "finishing runs" where I push myself to run beyond one minute at a time.
Going forward, however, I realize I do need to watch more of what I partake in, otherwise, all the work is only going right out the window based on what I eat and/or drink. But as I said when I began this endeavor, this is a process, and not something I expect to change overnight. With that said, I do have a weight loss to report this week (my scale battery has been remedied).
As I may have mentioned previously - I take an average of my weight - one reading taken in the morning, and the other at night before bed - I feel this will give an accurate portrayal of my weight throughout the day (since we all know weight fluctuates anyway) and I don't sell myself short by only weighing myself when I wake with empty bowels - I feel this does a disservice to me and my true progress.
With that said, I weighed in on Sunday, January 25th in the morning at 208.5 lbs., and at night, just before bed at 211.0 lbs. - for a net average of 209 lbs and 12 ounces.
Given that I started two weeks ago - at 212 lbs and 8 ounces (212.5 lbs) - and so I have lost 3 lbs. in two weeks time - given that I did not report my weight loss last week - I am averaging a weight loss of 1 pound and 8 ounces (or one and a half pounds, if you prefer) each week.
Considering that 2 lbs. per week is considered healthy, I think I am currently taking a good, healthy approach. I look to shake things up slightly next week (week 3) and I hope to possibly report better results by eating and drinking more healthy alternatives.
Day 9: Sunday, January 25, 2009
Okay, I am really, really feeling the effects of 20 simple squats I had done on day 8, but I am determined to get myself moving for day 9 - which incidentally, is the same day I "close out my week" and will report my progress on my weekly recap.
I begin workout number 9 in similar fashion as I had done the previous day - with 3 sets of 15 curls at 40 lbs. Then I get on the treadmill - the despised treadmill.
I start off on the same fashion (remember, I plan to change this regime starting on workout number 10 - i.e. after two full weeks are in the books) walking at 4 MPH for two minutes, then running at 5 MPH for one minute, and repeating until I hit the 30:00 minute threshold.
Within the first minute of walking, I felt the burn - like I hadn't felt since probably day one. This burn (or more accurately agony) was not only due to the effects of walking and running two days in a row, but more due to the extreme burn in my thighs from the squats ... the dreaded squats. But no worries, I was determined, I only had 30 minutes to go, and I could do it.
Running brought even worse pain - but it was only a minute at a time, in other words, nothing so ungodly that I shouldn't be able to perform the task. Every time I slowed to a walk, I willed my legs to keep pumping. Every time I ran, I counted down until I could slow my pace again. Each and every step burned - the squats were officially getting their revenge.
However, I continued, I conquered - and on my last run time (at the 29:00 mark) I even managed to somehow eek out two full minutes at 5 MPH. And then I slowed my pace - to 3.5 for a minutes or so before doing a minute of a full cool down/slow down.
After the treadmill, I did 2 more sets of 15 curls at 40 lbs.
My workout was complete - thankfully - and I skipped the squats for the day ... my legs ached.
In total, I walked 20:00 minutes at 4 MPH for a distance of 1.32 miles, ran 11:00 minutes at 5 MPH for a distance of .917 miles, and for a total distance and time, including the cool down, of 2.34 miles in 33:00 minutes.
I also did a total of 75 curls at 40 lbs. - by doing 5 total sets at 15 reps each.
And so week 2 comes to a close. Starting on Monday I will either up my time running or my speed on both running and walking - I'm not sure which yet, but I think now comes a good time to change paces in some fashion. Stay tuned for day 10 on Monday.
I begin workout number 9 in similar fashion as I had done the previous day - with 3 sets of 15 curls at 40 lbs. Then I get on the treadmill - the despised treadmill.
I start off on the same fashion (remember, I plan to change this regime starting on workout number 10 - i.e. after two full weeks are in the books) walking at 4 MPH for two minutes, then running at 5 MPH for one minute, and repeating until I hit the 30:00 minute threshold.
Within the first minute of walking, I felt the burn - like I hadn't felt since probably day one. This burn (or more accurately agony) was not only due to the effects of walking and running two days in a row, but more due to the extreme burn in my thighs from the squats ... the dreaded squats. But no worries, I was determined, I only had 30 minutes to go, and I could do it.
Running brought even worse pain - but it was only a minute at a time, in other words, nothing so ungodly that I shouldn't be able to perform the task. Every time I slowed to a walk, I willed my legs to keep pumping. Every time I ran, I counted down until I could slow my pace again. Each and every step burned - the squats were officially getting their revenge.
However, I continued, I conquered - and on my last run time (at the 29:00 mark) I even managed to somehow eek out two full minutes at 5 MPH. And then I slowed my pace - to 3.5 for a minutes or so before doing a minute of a full cool down/slow down.
After the treadmill, I did 2 more sets of 15 curls at 40 lbs.
My workout was complete - thankfully - and I skipped the squats for the day ... my legs ached.
In total, I walked 20:00 minutes at 4 MPH for a distance of 1.32 miles, ran 11:00 minutes at 5 MPH for a distance of .917 miles, and for a total distance and time, including the cool down, of 2.34 miles in 33:00 minutes.
I also did a total of 75 curls at 40 lbs. - by doing 5 total sets at 15 reps each.
And so week 2 comes to a close. Starting on Monday I will either up my time running or my speed on both running and walking - I'm not sure which yet, but I think now comes a good time to change paces in some fashion. Stay tuned for day 10 on Monday.
Day 8: Saturday, January 24, 2009
Well, I had taken Friday off, and with good reason - mainly because going two days in a row was quiet a push for me from Wednesday and Thursday, that having Friday off just seemed like the logical thing to do. But as Saturday came around, I was ready and willing to go without showing myself any mercy.
I opened my workout up with 3 sets of 15 curls at 40 lbs. This was, I figured, I would shock my muscles, and possibly increase my metabolism for the duration of my walk/run on the treadmill.
I began my treadmill activity in the same fashion as before - walk 2 minutes at 4 MPH, run 1 minute at 5 MPH, and then repeat until 30 minutes is reached. I began feeling very confident and very well rested. The workout, actually went over without any hitches. As I inched closer to the 29:00 mark (the signal that I am on my "last run" for my time) I wanted to push my limits, and I decided to again attempted to "run until I can't run anymore" ... and I went for 3 total minutes at 5 MPH - or in other words, an increase by leaps and bounds from when I began only 2 weeks ago - where I believed running for just one minute that my heart would burst.
In total, I walked at 4 MPH for 20:00 minutes and totaled 1.32 miles. I also ran for a total of 12 minutes, for a distance of 1 mile. Including my cool down session, I completed 34:00 minutes for a total distance of 2.42 miles.
Then, what I did when I was done on the treadmill was something I had yet to do - first, I did two more sets of 15 curls each at 40 lbs. But then, I decided it was time to work some squats into my workout - so I did a set of 10 while holding the 40 lb. weight and a set of 10 without any weight.
And thus, I concluded day 8 of my workout regime. So far, so good - I am having more stamina in my workouts and starting to feel results. Stay tuned.
I opened my workout up with 3 sets of 15 curls at 40 lbs. This was, I figured, I would shock my muscles, and possibly increase my metabolism for the duration of my walk/run on the treadmill.
I began my treadmill activity in the same fashion as before - walk 2 minutes at 4 MPH, run 1 minute at 5 MPH, and then repeat until 30 minutes is reached. I began feeling very confident and very well rested. The workout, actually went over without any hitches. As I inched closer to the 29:00 mark (the signal that I am on my "last run" for my time) I wanted to push my limits, and I decided to again attempted to "run until I can't run anymore" ... and I went for 3 total minutes at 5 MPH - or in other words, an increase by leaps and bounds from when I began only 2 weeks ago - where I believed running for just one minute that my heart would burst.
In total, I walked at 4 MPH for 20:00 minutes and totaled 1.32 miles. I also ran for a total of 12 minutes, for a distance of 1 mile. Including my cool down session, I completed 34:00 minutes for a total distance of 2.42 miles.
Then, what I did when I was done on the treadmill was something I had yet to do - first, I did two more sets of 15 curls each at 40 lbs. But then, I decided it was time to work some squats into my workout - so I did a set of 10 while holding the 40 lb. weight and a set of 10 without any weight.
And thus, I concluded day 8 of my workout regime. So far, so good - I am having more stamina in my workouts and starting to feel results. Stay tuned.
Friday, January 23, 2009
Restaurant Dining
Okay, so I covered eating at the office, but what about dinner? I have already established that we are all busy, so what do you do for dinner?
Well, you could go out to eat. You could spend 10-15 minutes commuting to your restaurant of choice, then possibly wait 5-45 minutes for a table, wait another 5 minutes before the waiter acknowledges you, order your food (and possibly alcoholic beverages?) and wait another 15 minutes before your food comes - filling up on bread or appetizers in the meantime, then finally get your plate of food - a full 35-75 minutes after you swore you were "in a hurry" and needed food. I'm sorry to tell you, you can eat much, much faster at home.
Most recipes take far less than 30 minutes to prepare, and most recipes are going to be FAR superior in regard to your health than any restaurant out there!
But okay, fine, this post is about actually eating out in the restaurant, so what are you to do? This is something that will be a struggle for most, but is very doable with the right tools at your disposal. First, and always, always do this, limit the bread. Try to have a healthy snack before taking off to the restaurant, so you are not starving sitting at your table with bread sitting in front of your face. The bread, it might look healthy, it might look harmless, even, but it's not - bread is often packed with calories - especially if that bread is not of the whole wheat variety. When examining bread, think about this - does it look the way you see it while it's growing in the fields? If the answer is no, then that definitely means it has been highly processed, and that can never be a good thing for you as a consumer of food. So rule of thumb, skip the bread, and skip those hidden calories; ask the waiter to remove it altogether if the temptation is too great.
Next, limit the beverage intake - whether this means the soda or the alcohol! One ounce of alcohol often holds upwards of 65-100 calories (depending on the type) and one ounce of soda typically has 12 calories - and these calories can add up extremely quickly (especially if the drinks are flowing). Opt for water instead. Want to appear more refined, but not have the wine? Opt for sparkling water - still zero calories, and they serve it in a wine glass as well.
Okay, so you managed to skip the bread and skip the empty calories of the beverages - I do trust, that in skipping the bread you also somehow were able to skip the appetizer? Appetizers are often the worst food you can get in a restaurant - this is because it was designed to be a small portion (very small) for multiple people at a table - not just one or two people munching on it. Appetizers often have well over 1,000 calories, and sometimes 2,000 calories - more than a days worth of calories for most people! Why would you sit down and order a full pizza before your meal? You wouldn't, so skip the appetizer as well - it does nothing for you, except pack on the pounds.
So you made it unscathed to the main course - now what do you do? Well, there are simple things you can do in any restaurant - first, order the grilled chicken (or salmon or shrimp when possible). Grilled almost always is instantly more healthy than "fried". Shrimp and Salmon are low calorie alternatives to other meats, and should be considered whenever possible. Are you at a steak joint? Order the sirloin - one of the leanest of meats. Italian? Might I suggest going with the red sauce over the creamy? Red tomato sauce is, again, almost always healthier than the white counterpart. Does your Salmon come dripping in butter? Ask the waiter how the food is prepared - either ask for the "sauce" of anything left off, or on the side - this way, you can dictate if you want the added calories or not. Remember, butter is pure fat - do you really want to sit down and eat melted lard? I didn't think so.
Okay, so all that is fine and dandy, but that grilled chicken platter could still be packed with 1,500 calories or more, so NOW what are you to do? There are two options here, but they are essentially the same - split the meal (and by that, I mean with someone who didn't order anything - not split half their meal to you, and half your meal to them and eat it all, that did nothing to eliminate the exuberant amount of calories on the table and going into your body). If you don't feel like splitting, then take half of the meal home - or fill up on the broccoli side (you did get the vegetables and not the butter laden mashed potatoes, didn't you?) and eat only a small portion of your meat (if it is shrimp or salmon, you should be fine eating half of the meat portion at most places - again, assume it is not dripping in butter - ask for that on the side, right?), and then take the rest home - I'm sure the dog, or the babysitter would be happy to have some left over steak or chicken or fish! Otherwise, eat it the next day - a small portion for lunch, or the remaining portion for dinner.
Not strong enough to not eat the full plate of food while it's staring you in the face? Ask the waiter to remove half - simply cut the meat down the center and ask him to bring you a box - after all, out of sight, out of mind.
Remember these basic tips and you will cut your caloric intake in the restaurant by more than half. But remember, if it's a special occasion, every once in awhile to over indulge yourself is NOT a bad thing ... just don't make it a habit and you will be fine, and feel better for it.
But do remember, for the most part, the restaurant is not a faster choice - when you consider drive time and waiting that is involved ... eat at home, more healthy and what you make is what you get (no hidden calories from oils or butters in your meal, unless YOU put them there). You will save time, money, and be healthier for it. There are numerous places online that offer free, healthy recipes, do some research and you will start eating right - soon, you'll forget all about the restaurant experience and you won't miss it at all (okay, maybe a little bit) - but if you do continue to be wined and dined, remember the tips above - it's a small difference in the moment, but will go a long way in giving you a longer, happier, healthier life.
Well, you could go out to eat. You could spend 10-15 minutes commuting to your restaurant of choice, then possibly wait 5-45 minutes for a table, wait another 5 minutes before the waiter acknowledges you, order your food (and possibly alcoholic beverages?) and wait another 15 minutes before your food comes - filling up on bread or appetizers in the meantime, then finally get your plate of food - a full 35-75 minutes after you swore you were "in a hurry" and needed food. I'm sorry to tell you, you can eat much, much faster at home.
Most recipes take far less than 30 minutes to prepare, and most recipes are going to be FAR superior in regard to your health than any restaurant out there!
But okay, fine, this post is about actually eating out in the restaurant, so what are you to do? This is something that will be a struggle for most, but is very doable with the right tools at your disposal. First, and always, always do this, limit the bread. Try to have a healthy snack before taking off to the restaurant, so you are not starving sitting at your table with bread sitting in front of your face. The bread, it might look healthy, it might look harmless, even, but it's not - bread is often packed with calories - especially if that bread is not of the whole wheat variety. When examining bread, think about this - does it look the way you see it while it's growing in the fields? If the answer is no, then that definitely means it has been highly processed, and that can never be a good thing for you as a consumer of food. So rule of thumb, skip the bread, and skip those hidden calories; ask the waiter to remove it altogether if the temptation is too great.
Next, limit the beverage intake - whether this means the soda or the alcohol! One ounce of alcohol often holds upwards of 65-100 calories (depending on the type) and one ounce of soda typically has 12 calories - and these calories can add up extremely quickly (especially if the drinks are flowing). Opt for water instead. Want to appear more refined, but not have the wine? Opt for sparkling water - still zero calories, and they serve it in a wine glass as well.
Okay, so you managed to skip the bread and skip the empty calories of the beverages - I do trust, that in skipping the bread you also somehow were able to skip the appetizer? Appetizers are often the worst food you can get in a restaurant - this is because it was designed to be a small portion (very small) for multiple people at a table - not just one or two people munching on it. Appetizers often have well over 1,000 calories, and sometimes 2,000 calories - more than a days worth of calories for most people! Why would you sit down and order a full pizza before your meal? You wouldn't, so skip the appetizer as well - it does nothing for you, except pack on the pounds.
So you made it unscathed to the main course - now what do you do? Well, there are simple things you can do in any restaurant - first, order the grilled chicken (or salmon or shrimp when possible). Grilled almost always is instantly more healthy than "fried". Shrimp and Salmon are low calorie alternatives to other meats, and should be considered whenever possible. Are you at a steak joint? Order the sirloin - one of the leanest of meats. Italian? Might I suggest going with the red sauce over the creamy? Red tomato sauce is, again, almost always healthier than the white counterpart. Does your Salmon come dripping in butter? Ask the waiter how the food is prepared - either ask for the "sauce" of anything left off, or on the side - this way, you can dictate if you want the added calories or not. Remember, butter is pure fat - do you really want to sit down and eat melted lard? I didn't think so.
Okay, so all that is fine and dandy, but that grilled chicken platter could still be packed with 1,500 calories or more, so NOW what are you to do? There are two options here, but they are essentially the same - split the meal (and by that, I mean with someone who didn't order anything - not split half their meal to you, and half your meal to them and eat it all, that did nothing to eliminate the exuberant amount of calories on the table and going into your body). If you don't feel like splitting, then take half of the meal home - or fill up on the broccoli side (you did get the vegetables and not the butter laden mashed potatoes, didn't you?) and eat only a small portion of your meat (if it is shrimp or salmon, you should be fine eating half of the meat portion at most places - again, assume it is not dripping in butter - ask for that on the side, right?), and then take the rest home - I'm sure the dog, or the babysitter would be happy to have some left over steak or chicken or fish! Otherwise, eat it the next day - a small portion for lunch, or the remaining portion for dinner.
Not strong enough to not eat the full plate of food while it's staring you in the face? Ask the waiter to remove half - simply cut the meat down the center and ask him to bring you a box - after all, out of sight, out of mind.
Remember these basic tips and you will cut your caloric intake in the restaurant by more than half. But remember, if it's a special occasion, every once in awhile to over indulge yourself is NOT a bad thing ... just don't make it a habit and you will be fine, and feel better for it.
But do remember, for the most part, the restaurant is not a faster choice - when you consider drive time and waiting that is involved ... eat at home, more healthy and what you make is what you get (no hidden calories from oils or butters in your meal, unless YOU put them there). You will save time, money, and be healthier for it. There are numerous places online that offer free, healthy recipes, do some research and you will start eating right - soon, you'll forget all about the restaurant experience and you won't miss it at all (okay, maybe a little bit) - but if you do continue to be wined and dined, remember the tips above - it's a small difference in the moment, but will go a long way in giving you a longer, happier, healthier life.
Fast Food at the Office
Okay, it is no secret that Americans are overweight - and a lot of those overweight are obese, or just plain FAT (let's not sugarcoat the truth). Sure, we are all busy, and sure, we all might feel the need to "eat on the go" - but there are better ways than stopping at that fast food joint out of "convenience" because let's face it, the after effects are anything but convenient for your body!
First, let me look at the inconvenience many feel when sitting in an office all day. I was there, it was much more convenient for me to hop in my car (I have to get away from the office anyway, right?) and head to the local fast food joint for some grease on a bun! And it was GOOD ... a quick, easy, hot meal for lunch ... mmmm!!! But what I was doing, was killing myself! And if you find yourself in this cycle, chances are, you are killing yourself too.
Here are some basic facts (assuming you order as presented on the menu - i.e. if the item typically comes with mayo or cheese, I reflect those ingredients here):
McDonald's:
Big Mac - 540 calories - 29 g fat - and 10 g saturated fat
Quarter Pounder with Cheese - 510 Calories - 26 g fat - and 12 g saturated fat
Large French Fries - 500 calories - 25 g fat - and 3.5 g saturated fat
Want to be healthy at McDonald's? Sure, get the salad:
Premium Southwest Salad with Grilled Chicken (remember, you read "grilled," and it should be an indicator of "the better choice" - at least when it comes to fried vs. grilled chicken) with Newman's Own Ranch Dressing - 490 calories - 24 g fat - and 5.5 g saturated fat
The only consolation is if you eat the salad, you may not order a French Fry as well. But don't fool yourself, add a large coke to your meal and you instantly add 310 "empty" calories to your lunch.
Have the Big Mac combo? That's 1,350 calories only for lunch - now be honest, did you sneak that donut at the office for breakfast? That's easily another 200-400 calories - or already 1,500-1,700 calories for the day before you have even had dinner!
Burger King:
Whopper (this is the single patty version without cheese - since it does not come on the menu as a "with cheese" item without paying extra) - 680 calories - 40 g fat - 11 g saturated fat
Original Chicken Sandwich - 630 calories - 39 g fat - 7 g saturated fat
Large French Fries - 580 calories - 28 g fat - 6 g saturated fat
Want to be healthy at Burger King? How about the salad:
Tendergrill Chicken Garden Salad with Ken's Ranch Dressing - 410 calories - 27 g fat - and 6.5 g saturated fat
410 calories wouldn't be the worst lunch, but the fat content will destroy you - let alone, again, if you purchase a drink with your meal ... "empty" calories will kill any weight loss program.
The worst Burger King offender? The Triple Whopper Sandwich with Cheese ... and talk about a WHOOPER - 1250 calories - 84 g fat - and 32 g saturated fat ... OUCH!!!!
Wendy's:
I have long thought Wendy's to be the "best" of the burger fast food joints ... so let's look at the numbers and see if that is a myth of my own mind, or if it truly exists as such:
Double Stack - 360 Calories - 18 g fat - and 8 g saturated fat
Jr. Bacon Cheese Burger - 310 calories - 16 g fat - 6 g saturated fat
Medium French Fries - 430 calories - 20 g fat - 3 g saturated fat
For a healthier side - try the Sour Cream and Chives Baked Potato - 320 calories - 4 g fat - and 2 g saturated fat
Want even healthier side option - opt for their small chili - 190 calories - 6 g fat - and 2.5 g saturated fat
I would calculate the Wendy's salad, but from their website they do not include nutrition information on the salad dressing - and we all know that is likely where you will hit the calorie and fat content of any salad.
And again, when eating at Wendy's, don't forget, you will want that "medium" soda (for Wendy's their medium sizes are the same as "large" for other fast food places, hence the "medium fries" as a basis for comparison).
But for a healthy fast food option - try the Jr. Bacon Cheese Burger combo with chili and water - that's only 500 calories - 22 g fat - and 8.5 g saturated fat. Not the best you can do, but you can certainly do much, much worse for lunch.
Okay, so what does this all mean, and what are your choices? First and foremost, this means you should be limiting your fast food intake most of the time (every once in a great while won't kill you, but did you really want all that fat clogging your arteries anyway?). So what do you do? How do you get away from your desk during the day? And most importantly, how do you EAT while at work?
Let me start with the food first. It's really easy - buy some Tupperware (it doesn't have to be at a cheesy "Tupperware party" - unless you like that kind of thing - just go to Target or Wal-Mart) and make yourself some more healthy choices the night before work. Might I suggest tuna? Skip the mayo, or go very light on it, buy some whole wheat bread and you have a sandwich for under 200 calories (I personally skip the mayo altogether, but add sugar free relish for flavoring) with less than 3 g of fat while packing 15 g of protein. Need a side? Might I suggest some fresh spinach and low fat zesty Italian dressing? Sure, you might get a punch of sodium in the dressing, but keep your dressing to one serving, and you'll be fine. My side salads come in at 30 calories and ZERO fat - compare that to the fast food joints!!! Are you still hungry? How about some celery or carrots to complete your meal? A full serving of carrots are less than 40 calories, and celery is less than 10 ... don't like them plain? Add small amounts of peanut butter to your celery, and a very small amount of ranch dressing for your carrots. If that still isn't for you, then switch to nuts, they might be "high in fat" but it's natural fat, and much healthier for your body and easier for it to break down.
Now, what about escaping the stress of the office? Well, this is plainly obvious, take as stroll. Instead of a car ride to a fast food joint where you are going to pack on more than a half a days worth of calories (and for some people a full days worth) - simply go for a walk. It's healthy, it gets your blood flowing and you'll feel better and more revived when you return to your desk in the afternoon - unlike fast food - where I'm sure you feel sluggish afterwards - the walk and extra blood flow will keep you ticking through that 4 o'clock meeting! Still hungry? Reach for some raisins or a banana for a kick start at 3 or 4 to make sure you are ready for the drive home.
Remember, it's all about what you put into your body what your final output is going to be. If you feed your body junk, you are going to get junk in return - and in this case, the junk you'll be storing is that extra fat - and fat leads to numerous health problems that you should want to avoid at all costs.
So start eating better and getting more activity worked into your day, and I guarantee you, you will start looking and feeling better.
First, let me look at the inconvenience many feel when sitting in an office all day. I was there, it was much more convenient for me to hop in my car (I have to get away from the office anyway, right?) and head to the local fast food joint for some grease on a bun! And it was GOOD ... a quick, easy, hot meal for lunch ... mmmm!!! But what I was doing, was killing myself! And if you find yourself in this cycle, chances are, you are killing yourself too.
Here are some basic facts (assuming you order as presented on the menu - i.e. if the item typically comes with mayo or cheese, I reflect those ingredients here):
McDonald's:
Big Mac - 540 calories - 29 g fat - and 10 g saturated fat
Quarter Pounder with Cheese - 510 Calories - 26 g fat - and 12 g saturated fat
Large French Fries - 500 calories - 25 g fat - and 3.5 g saturated fat
Want to be healthy at McDonald's? Sure, get the salad:
Premium Southwest Salad with Grilled Chicken (remember, you read "grilled," and it should be an indicator of "the better choice" - at least when it comes to fried vs. grilled chicken) with Newman's Own Ranch Dressing - 490 calories - 24 g fat - and 5.5 g saturated fat
The only consolation is if you eat the salad, you may not order a French Fry as well. But don't fool yourself, add a large coke to your meal and you instantly add 310 "empty" calories to your lunch.
Have the Big Mac combo? That's 1,350 calories only for lunch - now be honest, did you sneak that donut at the office for breakfast? That's easily another 200-400 calories - or already 1,500-1,700 calories for the day before you have even had dinner!
Burger King:
Whopper (this is the single patty version without cheese - since it does not come on the menu as a "with cheese" item without paying extra) - 680 calories - 40 g fat - 11 g saturated fat
Original Chicken Sandwich - 630 calories - 39 g fat - 7 g saturated fat
Large French Fries - 580 calories - 28 g fat - 6 g saturated fat
Want to be healthy at Burger King? How about the salad:
Tendergrill Chicken Garden Salad with Ken's Ranch Dressing - 410 calories - 27 g fat - and 6.5 g saturated fat
410 calories wouldn't be the worst lunch, but the fat content will destroy you - let alone, again, if you purchase a drink with your meal ... "empty" calories will kill any weight loss program.
The worst Burger King offender? The Triple Whopper Sandwich with Cheese ... and talk about a WHOOPER - 1250 calories - 84 g fat - and 32 g saturated fat ... OUCH!!!!
Wendy's:
I have long thought Wendy's to be the "best" of the burger fast food joints ... so let's look at the numbers and see if that is a myth of my own mind, or if it truly exists as such:
Double Stack - 360 Calories - 18 g fat - and 8 g saturated fat
Jr. Bacon Cheese Burger - 310 calories - 16 g fat - 6 g saturated fat
Medium French Fries - 430 calories - 20 g fat - 3 g saturated fat
For a healthier side - try the Sour Cream and Chives Baked Potato - 320 calories - 4 g fat - and 2 g saturated fat
Want even healthier side option - opt for their small chili - 190 calories - 6 g fat - and 2.5 g saturated fat
I would calculate the Wendy's salad, but from their website they do not include nutrition information on the salad dressing - and we all know that is likely where you will hit the calorie and fat content of any salad.
And again, when eating at Wendy's, don't forget, you will want that "medium" soda (for Wendy's their medium sizes are the same as "large" for other fast food places, hence the "medium fries" as a basis for comparison).
But for a healthy fast food option - try the Jr. Bacon Cheese Burger combo with chili and water - that's only 500 calories - 22 g fat - and 8.5 g saturated fat. Not the best you can do, but you can certainly do much, much worse for lunch.
Okay, so what does this all mean, and what are your choices? First and foremost, this means you should be limiting your fast food intake most of the time (every once in a great while won't kill you, but did you really want all that fat clogging your arteries anyway?). So what do you do? How do you get away from your desk during the day? And most importantly, how do you EAT while at work?
Let me start with the food first. It's really easy - buy some Tupperware (it doesn't have to be at a cheesy "Tupperware party" - unless you like that kind of thing - just go to Target or Wal-Mart) and make yourself some more healthy choices the night before work. Might I suggest tuna? Skip the mayo, or go very light on it, buy some whole wheat bread and you have a sandwich for under 200 calories (I personally skip the mayo altogether, but add sugar free relish for flavoring) with less than 3 g of fat while packing 15 g of protein. Need a side? Might I suggest some fresh spinach and low fat zesty Italian dressing? Sure, you might get a punch of sodium in the dressing, but keep your dressing to one serving, and you'll be fine. My side salads come in at 30 calories and ZERO fat - compare that to the fast food joints!!! Are you still hungry? How about some celery or carrots to complete your meal? A full serving of carrots are less than 40 calories, and celery is less than 10 ... don't like them plain? Add small amounts of peanut butter to your celery, and a very small amount of ranch dressing for your carrots. If that still isn't for you, then switch to nuts, they might be "high in fat" but it's natural fat, and much healthier for your body and easier for it to break down.
Now, what about escaping the stress of the office? Well, this is plainly obvious, take as stroll. Instead of a car ride to a fast food joint where you are going to pack on more than a half a days worth of calories (and for some people a full days worth) - simply go for a walk. It's healthy, it gets your blood flowing and you'll feel better and more revived when you return to your desk in the afternoon - unlike fast food - where I'm sure you feel sluggish afterwards - the walk and extra blood flow will keep you ticking through that 4 o'clock meeting! Still hungry? Reach for some raisins or a banana for a kick start at 3 or 4 to make sure you are ready for the drive home.
Remember, it's all about what you put into your body what your final output is going to be. If you feed your body junk, you are going to get junk in return - and in this case, the junk you'll be storing is that extra fat - and fat leads to numerous health problems that you should want to avoid at all costs.
So start eating better and getting more activity worked into your day, and I guarantee you, you will start looking and feeling better.
Day 7: Thursday, January 22, 2009
Well, here I am at it again - doing back to back days. I was hoping it would be easier than it was last week to do such, but unfortunately, I cannot say with certainty if it was or not.
I did begin in the same fashion - 2 minutes at 4 MPH followed by 1 minute at 5 MPH and repeating this trend for 30 minutes.
Through the first 3 sets - I was dying. I thought "oh, I made a mistake trying to do this two nights in a row again" ... but then, after that, the 4th run was actually easier - and so was the 5th ... it didn't necessarily get "easy" but was easier than when I started. Hard to explain, but somehow, my legs responded after initially protesting, but no matter what, I made it through another full workout.
I ultimately completed my 20 minutes at 4 MPH for a total distance of 1.32 miles. I also completed 11 minutes (running from 29:00 to 31:00 at the end - a full two minutes) for a distance of 0.917 Miles.
Complete with my cool down, I totaled 2.32 miles (I walked faster during my cool down to get the increase of .01 Miles) in 32:00 minutes.
Also, before working out, I completed 45 pushups and 30 curls - I finished my work out with a set of 15 curls - for a total workout consisting of 45 curls and 45 pushups.
All in all, a good workout, but I think Friday night will either be a day off, or a serious pull back on effort exerted - my legs are still protesting the next morning from my run. Perhaps I will walk Friday night, and do some small lifting exercises. We shall see how I feel this evening.
I did begin in the same fashion - 2 minutes at 4 MPH followed by 1 minute at 5 MPH and repeating this trend for 30 minutes.
Through the first 3 sets - I was dying. I thought "oh, I made a mistake trying to do this two nights in a row again" ... but then, after that, the 4th run was actually easier - and so was the 5th ... it didn't necessarily get "easy" but was easier than when I started. Hard to explain, but somehow, my legs responded after initially protesting, but no matter what, I made it through another full workout.
I ultimately completed my 20 minutes at 4 MPH for a total distance of 1.32 miles. I also completed 11 minutes (running from 29:00 to 31:00 at the end - a full two minutes) for a distance of 0.917 Miles.
Complete with my cool down, I totaled 2.32 miles (I walked faster during my cool down to get the increase of .01 Miles) in 32:00 minutes.
Also, before working out, I completed 45 pushups and 30 curls - I finished my work out with a set of 15 curls - for a total workout consisting of 45 curls and 45 pushups.
All in all, a good workout, but I think Friday night will either be a day off, or a serious pull back on effort exerted - my legs are still protesting the next morning from my run. Perhaps I will walk Friday night, and do some small lifting exercises. We shall see how I feel this evening.
Thursday, January 22, 2009
Day 6: Wednesday, January 21, 2009
Yes, I skipped Tuesday, no I don't feel too thrilled that I did such. The reason for skipping Tuesday was due to a serious time constraint, and along came Wednesday - and more serious time constraints - but I found myself enough time to do a "quick" workout - maximum time, 30 minutes - hence, no lifting or push ups.
Today, as I said, I was under a serious time constraint, but I managed to have a productive workout, just the same. I began in the same fashion (next Monday this will be adjusted to either running longer each stint, or upping my MPH for both the walk and run) with 4 MPH walk for 2 minutes, followed by 1 minute of running at 5 MPH. After the first run, I was still feeling pretty well - then the second was upon me before I realized it, and breezed through that as well. Similar to Monday, the remainder of the workout went quite smoothly. My "middle times" for my runs, even went more smoothly - and I did not find myself struggling to complete my minute time frames - including my breathing, my pulse rate, and my leg strength - I didn't have a single complaint.
Then I learned at about the 23 minute mark that my time constraint was waining, so I decided I better stop at 30:00 even in order to have time to shower - so that meant, I would either have to do my cool down as part of the 30 minutes or I would have to severely limit my cool down - I decided to compromise. At the 26 minute mark - a time where I would typical have a run of 1 minute - I decided to run for at least 2:30 minutes or 3 minutes, so as to get my "run in" and not worry if I was slightly limited on my 4 MPH walking ... I ended up running for 2 minutes and 30 seconds straight through - with only small labors in my breathing; not wanting to push myself, or limit my cool down too drastically, I slowed my pace to 4 MPH for the next minute, then did a cool down session of 45 seconds.
In total, I walked at 4 MPH for 19:15 - for a total distance of 1.28 miles and ran at 5 MPH for 10:30 for a distance of .875 Miles. In total, with my shortened cool down session - I was on the treadmill for 30:15 seconds and completed 2.16 Miles.
As I said before, I did not have a chance to work any of my muscle groupings.
Thursday, I look to perform a full workout regime - even if it is working out "two days in a row" as I vowed, after last Thursday, to not do again - I feel my stamina and strength have increased enough that I will be able to better handle the back to back days.
Stay tuned - come Monday, there will be a small adjustment to times and/or speeds.
Today, as I said, I was under a serious time constraint, but I managed to have a productive workout, just the same. I began in the same fashion (next Monday this will be adjusted to either running longer each stint, or upping my MPH for both the walk and run) with 4 MPH walk for 2 minutes, followed by 1 minute of running at 5 MPH. After the first run, I was still feeling pretty well - then the second was upon me before I realized it, and breezed through that as well. Similar to Monday, the remainder of the workout went quite smoothly. My "middle times" for my runs, even went more smoothly - and I did not find myself struggling to complete my minute time frames - including my breathing, my pulse rate, and my leg strength - I didn't have a single complaint.
Then I learned at about the 23 minute mark that my time constraint was waining, so I decided I better stop at 30:00 even in order to have time to shower - so that meant, I would either have to do my cool down as part of the 30 minutes or I would have to severely limit my cool down - I decided to compromise. At the 26 minute mark - a time where I would typical have a run of 1 minute - I decided to run for at least 2:30 minutes or 3 minutes, so as to get my "run in" and not worry if I was slightly limited on my 4 MPH walking ... I ended up running for 2 minutes and 30 seconds straight through - with only small labors in my breathing; not wanting to push myself, or limit my cool down too drastically, I slowed my pace to 4 MPH for the next minute, then did a cool down session of 45 seconds.
In total, I walked at 4 MPH for 19:15 - for a total distance of 1.28 miles and ran at 5 MPH for 10:30 for a distance of .875 Miles. In total, with my shortened cool down session - I was on the treadmill for 30:15 seconds and completed 2.16 Miles.
As I said before, I did not have a chance to work any of my muscle groupings.
Thursday, I look to perform a full workout regime - even if it is working out "two days in a row" as I vowed, after last Thursday, to not do again - I feel my stamina and strength have increased enough that I will be able to better handle the back to back days.
Stay tuned - come Monday, there will be a small adjustment to times and/or speeds.
Tuesday, January 20, 2009
Day 5: Monday, January 19, 2009
Well, it has been an official week - from Monday to Monday. Being that I was off of work today, I did my running/walking in the afternoon. I was going to do for an hour, but I thought that might throw my regime off, in the short run, so I made sure to limit myself to my "usual" regime of walking 2 minutes at 4 MPH and then running for 1 minute at 5 MPH and repeat until I hit 30 minutes. I had considered keeping this pace but for longer time, but again, I decided that might throw off what I'm trying to do - at least in the short term (i.e. I might be too fatigued to then pick up on either Tuesday or Wednesday for my scheduled workout).
So with that said, my workout came in very similar to what I did on Saturday (day 4), at least when it came to the treadmill portion.
I walked my 20 minutes at 4 MPH for a total distance of 1.32 miles and then ran 11 minutes for a total of .917 miles at 5 MPH. With cool down session - I totaled again 2.31 miles in 32 minutes.
I also did curls of 40 lbs. for 60 reps to work my arms/muscles (since my arms are lean, I do focus on keeping that lean muscle, instead of "running" that good weight off).
This run was pretty good for me. I did start lagging slightly in the middle again, but not nearly as bad as I felt on Saturday. I instead, before I began my workout, strategically set up my playlist of music so that during those middle times, I would have more quality songs to help push me through it. This method seemed to have helped, at the very least, it allowed me to focus on the music instead of focusing on the minutes as they passed - and it really helped me to work through the session - so I am grateful for that, and I think I will try this method again, in hopes it can continue to push me through the tough middle times of my workout.
But again, I ran for the final two minutes and could have possibly gone longer, had I been using a more proper breathing technique - instead of sucking wind like I ended up doing, only because I made the mistake of opening my mouth to breath and couldn't slow my pace or change my breathing while running. I threw me off, but I pushed through for the final two minutes, the same as Saturday, but running for 2 minutes straight didn't even seem possible only one week ago, so I am still making progress and am happy thus far with the results.
Look for Day 6 either on Tuesday or Wednesday - if not on Tuesday, then it will be for certain on Wednesday. As I previously mentioned, I do hope to begin to at least walk for 20-30 minutes between my running days, but as of now, I have not started that into my regime - mostly due to time constraints - not a good excuse, and thus, I hope to be able to make more time in working towards my goals.
So with that said, my workout came in very similar to what I did on Saturday (day 4), at least when it came to the treadmill portion.
I walked my 20 minutes at 4 MPH for a total distance of 1.32 miles and then ran 11 minutes for a total of .917 miles at 5 MPH. With cool down session - I totaled again 2.31 miles in 32 minutes.
I also did curls of 40 lbs. for 60 reps to work my arms/muscles (since my arms are lean, I do focus on keeping that lean muscle, instead of "running" that good weight off).
This run was pretty good for me. I did start lagging slightly in the middle again, but not nearly as bad as I felt on Saturday. I instead, before I began my workout, strategically set up my playlist of music so that during those middle times, I would have more quality songs to help push me through it. This method seemed to have helped, at the very least, it allowed me to focus on the music instead of focusing on the minutes as they passed - and it really helped me to work through the session - so I am grateful for that, and I think I will try this method again, in hopes it can continue to push me through the tough middle times of my workout.
But again, I ran for the final two minutes and could have possibly gone longer, had I been using a more proper breathing technique - instead of sucking wind like I ended up doing, only because I made the mistake of opening my mouth to breath and couldn't slow my pace or change my breathing while running. I threw me off, but I pushed through for the final two minutes, the same as Saturday, but running for 2 minutes straight didn't even seem possible only one week ago, so I am still making progress and am happy thus far with the results.
Look for Day 6 either on Tuesday or Wednesday - if not on Tuesday, then it will be for certain on Wednesday. As I previously mentioned, I do hope to begin to at least walk for 20-30 minutes between my running days, but as of now, I have not started that into my regime - mostly due to time constraints - not a good excuse, and thus, I hope to be able to make more time in working towards my goals.
Week One Recap
Well, one week is in the books - I have done 4 workouts in that time - from Monday to Sunday. And each day, I increased my time and mileage, if only briefly. And I feel really good right now. I feel like I am making a difference in my life, and I feel I am not nearly as winded during my workout time.
I also try to incorporate some small lifting or push ups so as not to lose my lean mass, but to lose the fat around my mid-section, instead. I have not changed my diet drastically - only to watch more on what my intake is (after all, caloric intake is like a budget, and if you don't have the budget for that new car, there is no need to buy it - same with food, if your body doesn't have "room" for that new food, just don't eat it). However, by saying my diet has "not changed drastically" is a little uninformative, since I already severely reduced my meat intake - only eating meat very, very rarely (maybe once every couple of months - if that).
I do not have a weight update today, however, since my scale battery has died and I have not had a chance to replace it. For now, we will assume I still weight in at 212.5 lbs., but come next week, I should have a weight update based on the two weeks.
For now, I feel good and I feel like I am really making strides to increase my stamina and strength. And both of those factors will be largely needed if and when I look to complete the 5k ... I am on the move, and it feels good.
I also try to incorporate some small lifting or push ups so as not to lose my lean mass, but to lose the fat around my mid-section, instead. I have not changed my diet drastically - only to watch more on what my intake is (after all, caloric intake is like a budget, and if you don't have the budget for that new car, there is no need to buy it - same with food, if your body doesn't have "room" for that new food, just don't eat it). However, by saying my diet has "not changed drastically" is a little uninformative, since I already severely reduced my meat intake - only eating meat very, very rarely (maybe once every couple of months - if that).
I do not have a weight update today, however, since my scale battery has died and I have not had a chance to replace it. For now, we will assume I still weight in at 212.5 lbs., but come next week, I should have a weight update based on the two weeks.
For now, I feel good and I feel like I am really making strides to increase my stamina and strength. And both of those factors will be largely needed if and when I look to complete the 5k ... I am on the move, and it feels good.
Day 4: Saturday, January 17, 2009
Well, I took another day off, but as I mentioned at the end of day 3 - that I was going to start taking the time off between workouts, since doing two days in a row began being too much. I might, going forward, start walking on "off days", but as of now, I have not begun with such a strategy.
With that said, Day 4 was a fairly productive one. I again began in the same fashion (I believe I am going to continue in this fashion until after week 2 - at which time, I plan to up my MPH on both walking and running by .2 MPH) walking the first 2 minutes at 4 MPH, then run 1 minute at 5 MPH and repeat until I hit the 30 minute mark.
The first 9 minutes, I was cruising. I didn't feel any ill-effects from my previous runs (on Wednesday and Thursday) and I felt pretty good. Then I hit the middle times - and I began to ache, though, looking back, I believe that ache was only in my mind. I struggled through the "middle portion" - between minutes - roughly 11:00 (when I start a run) and about 24:00 (when a run comes to a close). Then after that, when I had "only 2 runs left" I felt good. I ran through the 27:00 minute mark and slowed back for my 2 minute walk. Then I decided (as I was walking) to again "run until I can't run anymore" for the last "minute" - and I proceeded to run 2 full minutes at 5 MPH! Yet another small victory. Yes, I was tired, but I was not overly breathing heavy, nor was my pulse racing - so I enjoyed those effects (or non-effects, if you will).
In total, I again walked 20 minutes for a total of 1.32 miles. But I upped my running time to 11 minutes with a total distance of .917 miles. With adding in my "cool down" period of a minute and a half - I ran/walked a total of 2.31 miles in 32 minutes.
I then did 30 push ups - but was too exhausted to do more than that.
Either way, day 4 is in the books - and I am feeling better, and losing weight, I can feel the difference.
With that said, Day 4 was a fairly productive one. I again began in the same fashion (I believe I am going to continue in this fashion until after week 2 - at which time, I plan to up my MPH on both walking and running by .2 MPH) walking the first 2 minutes at 4 MPH, then run 1 minute at 5 MPH and repeat until I hit the 30 minute mark.
The first 9 minutes, I was cruising. I didn't feel any ill-effects from my previous runs (on Wednesday and Thursday) and I felt pretty good. Then I hit the middle times - and I began to ache, though, looking back, I believe that ache was only in my mind. I struggled through the "middle portion" - between minutes - roughly 11:00 (when I start a run) and about 24:00 (when a run comes to a close). Then after that, when I had "only 2 runs left" I felt good. I ran through the 27:00 minute mark and slowed back for my 2 minute walk. Then I decided (as I was walking) to again "run until I can't run anymore" for the last "minute" - and I proceeded to run 2 full minutes at 5 MPH! Yet another small victory. Yes, I was tired, but I was not overly breathing heavy, nor was my pulse racing - so I enjoyed those effects (or non-effects, if you will).
In total, I again walked 20 minutes for a total of 1.32 miles. But I upped my running time to 11 minutes with a total distance of .917 miles. With adding in my "cool down" period of a minute and a half - I ran/walked a total of 2.31 miles in 32 minutes.
I then did 30 push ups - but was too exhausted to do more than that.
Either way, day 4 is in the books - and I am feeling better, and losing weight, I can feel the difference.
Friday, January 16, 2009
Day 3: Thursday, January 15, 2009
What a difference a day makes. As I reported for day 2 - I felt really good, great stamina, and was even able to go "beyond my time" running - but that was not the case for day 3.
I don't know what my problems were - maybe it was the fact I ate too much for dinner (asparagus pasta), or maybe the fact I exercised just the previous night, or maybe more simply, day 3 is a more accurate representation of where I truly am, but whatever it was, I was hurting.
I changed my "weight training" exercise for today, and did it before I ran this time. I did push ups, so as to "jolt" a different muscle group than the curls - and I did 30 of them. Then I got on the treadmill.
I started out in the same fashion - walk 2 minutes at 4 MPH, run 1 minute at 5 MPH, and then repeat 10 times until I hit my goal for 30 minutes. The first 3 reps of this (9 minutes total time) I was feeling pretty good. I thought it was going to be another cake walk (much like the previous evening), however, that did not last. On the 4th rep, during the run, my legs started to feel more fatigued, and I started to labor slightly with my breathing. Then on the 6th run (between minute 17:00 and 18:00), I really, really wanted to just stop. My legs were sore and aching, and I didn't know how I was going to make it through. Then the voice in the back of my head intervened, saying "it's only 12 more minutes, and only 4 more runs - the problem was, it was taking me upwards of the full 2 minute walk to "recover" from each run, but I continued.
I began counting down the runs, and I tried to focus on anything except the actual running while I was doing it - so as not to watch the clock. I would run, looking down, looking up, or just kind of dazed - but each time I checked the clock, I was barely halfway through the minute - I was losing this game. Finally, the time came for the last run - and I told myself the same thing I told myself on day 2 - run "until you can't run anymore". I wish I could report a victory, but sadly, I cannot - I "couldn't run anymore" at the 29:45 mark - and really had to push that last 15 seconds out of my legs, but I did finish what I consider the "minimum" with the 30 minutes, and proceeded to cool down at 3.5 MPH for a half a minute, and then another minute of slowing intervals until finally pushing the stop.
As I mentioned above, I did 30 push ups.
And as in total for running/walking - I did 31:50 minutes at a distance of 2.23 - a slight decrease from day 2, but still a positive increase from day 1 - though I feel last night was much more labored than day 1 had been - like I said, possibly due to a few factors.
Broken down, I still did the 20 minute walk at 4 MPH for a distance of 1.32 miles, the 10 minute run at 5 MPH for a distance of .83 miles, and a total cool down session lasting 1:30 minutes for a total distance of .08 miles. It was still a victory, though, due to the laborious nature of day 3's workout, I do believe I will skip Friday as being day 4 and move straight to Saturday as day 4's workout.
Hopefully, the day off will do my legs and my stamina a bit of good.
I don't know what my problems were - maybe it was the fact I ate too much for dinner (asparagus pasta), or maybe the fact I exercised just the previous night, or maybe more simply, day 3 is a more accurate representation of where I truly am, but whatever it was, I was hurting.
I changed my "weight training" exercise for today, and did it before I ran this time. I did push ups, so as to "jolt" a different muscle group than the curls - and I did 30 of them. Then I got on the treadmill.
I started out in the same fashion - walk 2 minutes at 4 MPH, run 1 minute at 5 MPH, and then repeat 10 times until I hit my goal for 30 minutes. The first 3 reps of this (9 minutes total time) I was feeling pretty good. I thought it was going to be another cake walk (much like the previous evening), however, that did not last. On the 4th rep, during the run, my legs started to feel more fatigued, and I started to labor slightly with my breathing. Then on the 6th run (between minute 17:00 and 18:00), I really, really wanted to just stop. My legs were sore and aching, and I didn't know how I was going to make it through. Then the voice in the back of my head intervened, saying "it's only 12 more minutes, and only 4 more runs - the problem was, it was taking me upwards of the full 2 minute walk to "recover" from each run, but I continued.
I began counting down the runs, and I tried to focus on anything except the actual running while I was doing it - so as not to watch the clock. I would run, looking down, looking up, or just kind of dazed - but each time I checked the clock, I was barely halfway through the minute - I was losing this game. Finally, the time came for the last run - and I told myself the same thing I told myself on day 2 - run "until you can't run anymore". I wish I could report a victory, but sadly, I cannot - I "couldn't run anymore" at the 29:45 mark - and really had to push that last 15 seconds out of my legs, but I did finish what I consider the "minimum" with the 30 minutes, and proceeded to cool down at 3.5 MPH for a half a minute, and then another minute of slowing intervals until finally pushing the stop.
As I mentioned above, I did 30 push ups.
And as in total for running/walking - I did 31:50 minutes at a distance of 2.23 - a slight decrease from day 2, but still a positive increase from day 1 - though I feel last night was much more labored than day 1 had been - like I said, possibly due to a few factors.
Broken down, I still did the 20 minute walk at 4 MPH for a distance of 1.32 miles, the 10 minute run at 5 MPH for a distance of .83 miles, and a total cool down session lasting 1:30 minutes for a total distance of .08 miles. It was still a victory, though, due to the laborious nature of day 3's workout, I do believe I will skip Friday as being day 4 and move straight to Saturday as day 4's workout.
Hopefully, the day off will do my legs and my stamina a bit of good.
Thursday, January 15, 2009
Typical Weekly Diet
As I have said previously, I spend a lot of time at work - where I work in an office complex - which means donuts and free food, but is that food really free? As I said, I am out of shape, and I have lost a lot of weight leading up to this blog (I still have a lot of weight to go) - so I am in no means a "health nut" or a "fitness guru" ... but I'm logical, and to answer the question - no, that "free" food is absolutely anything but free.
What I mean is, it is FULL of calories - most of them are unneeded and most of them, are harmful to any weight loss program. So, put down the donut and brown bag it - that's what I do, and I don't mean bring those "Lean Pocket" frozen entries either ... here is what I do:
Breakfast (it's vital, right?): A banana (and I skip the coffee as well - for one, I don't think my heart needs the added jolt of caffeine)
Morning Snack (not long after breakfast, really): I will have one serving of either carrots, nuts, or raisins (all natural and all healthy)
Lunch: A spinach salad with fat free zesty Italian dressing and a tuna sandwich (with little mayo and sugar free relish for flavoring)
Afternoon Snack: This can be tossed up - I will do either an apple, an orange, a banana, or one serving of the following: carrots, nuts, or raisins.
If after all is said and done and I find myself limping into the "home stretch" I sneak a few nuts or raisins (but less than a full serving). That way, when I get home, I can eat something healthy and filling and be able to workout after.
All said and done, my "diet" for a typical day at work comes out to somewhere between 550-700 calories (depending on if I sub an apple or nuts for my afternoon carrots snack, etc, etc) for a full day's worth of energy. Now, I realize this might not be the greatest "diet" (I do hate that word) in the eyes of some "experts" but it all comes down to you - do you feel full? Do you have the energy? Are you drinking enough water (by the way, I only drink water throughout the day)? And most importantly, are you reaching for that donut when you have all the food and nutrients you need in your brown bag?
Lest we forget, the model above is of simplistic nature, and really anything you can take to work that will last your full day is better, much better than that donut - you are already sitting inactive at a computer, do you really need to put your body through the torture of fat and sugar on top of the torture you probably already mentally feel? Somehow, I doubt it ... think better, eat better and live longer.
What I mean is, it is FULL of calories - most of them are unneeded and most of them, are harmful to any weight loss program. So, put down the donut and brown bag it - that's what I do, and I don't mean bring those "Lean Pocket" frozen entries either ... here is what I do:
Breakfast (it's vital, right?): A banana (and I skip the coffee as well - for one, I don't think my heart needs the added jolt of caffeine)
Morning Snack (not long after breakfast, really): I will have one serving of either carrots, nuts, or raisins (all natural and all healthy)
Lunch: A spinach salad with fat free zesty Italian dressing and a tuna sandwich (with little mayo and sugar free relish for flavoring)
Afternoon Snack: This can be tossed up - I will do either an apple, an orange, a banana, or one serving of the following: carrots, nuts, or raisins.
If after all is said and done and I find myself limping into the "home stretch" I sneak a few nuts or raisins (but less than a full serving). That way, when I get home, I can eat something healthy and filling and be able to workout after.
All said and done, my "diet" for a typical day at work comes out to somewhere between 550-700 calories (depending on if I sub an apple or nuts for my afternoon carrots snack, etc, etc) for a full day's worth of energy. Now, I realize this might not be the greatest "diet" (I do hate that word) in the eyes of some "experts" but it all comes down to you - do you feel full? Do you have the energy? Are you drinking enough water (by the way, I only drink water throughout the day)? And most importantly, are you reaching for that donut when you have all the food and nutrients you need in your brown bag?
Lest we forget, the model above is of simplistic nature, and really anything you can take to work that will last your full day is better, much better than that donut - you are already sitting inactive at a computer, do you really need to put your body through the torture of fat and sugar on top of the torture you probably already mentally feel? Somehow, I doubt it ... think better, eat better and live longer.
Day 2: Wednesday, January 14, 2009
Here it is, day 2, a full day removed from day one.
Why the delay? Why skip Tuesday? Well, I wish I could sit here and tell you it was because I was so sore that I needed the rest, but the real reason is sadly, not a good one - I was lazy, and I over ate at dinner. Dinner was too heavy, and thus, I couldn't get myself on the treadmill. Now that I have done it here though, I do feel guilty about missing the day, and I will make sure, that if I miss days, it will be for good reasons, and not selfish ones.
I was ready, I was pumped, I felt bad about skipping the previous night, and so I got right onto the treadmill (and had a fairly light meal - consisting of rice, snow peas, and mushrooms - to ensure I wouldn't bail on my program).
I began with the same mentality as Monday - to walk 2 minutes at 4 MPH and run 1 minute at 5 MPH and repeat 10 times over again. I begin walking and all is going well, then I up the speed to 5 MPH the first time, and I run, for a full minute, and I did not find myself breathing heavy; so I think to myself "this is easy, only 9 more of these" ... not so fast.
So I continue, alternating speeds on the proper intervals. I get up to the 17 or 20 minute mark where I have to run, and find myself starting to labor slightly (only as the runs are nearing an end), but I push through "the burn" and continue to complete my one minute running intervals as scheduled. And what I find, is in those times I slow my pace to 4 MPH, I regain my stamina almost instantly and my legs are not aching for the entire time I'm walking, as was the case on Day 1. I also did not find myself "counting down" how many times I had left ... instead, I found myself with enough stamina to sing along with my music (instead of breathing heavily, I was enjoying myself).
And so the 29:00 minute mark comes up - and I am tired at this point, but I have one more run for a minute left in me, and at that point, I decide that I will run "until I can't run anymore" ... so I begin at 5 MPH. I look down while running (so as not to be "watching the clock") and I look up - 29:40 - haven't even gone the full minute yet - no worries, I can do it, and I look away again. When I look back 29:55 - UGH, that's all? Keep pushing - 30:05 - I'm hurting already, I want to stop, but a little voice in my head says "you can give me 25 more seconds" ... so I push - 15 more seconds ... only a little further .... 10 seconds ... almost there ... 5, 4, 3, 2, and finally 1 ... I slow my pace to 3.5 MPH to begin my cool down session.
It wasn't much, but I ran for a minute and a half after doing 29 minutes of a running and walking combination. I will take it as a small, day 2 victory.
Then, for another small victory, after running I did a set of curls at 40 lbs. and did 55 reps.
In total, I walked 20 minutes at 4 MPH for a distance of 1.32 miles and ran for 10 minutes and 30 seconds for a distance of .875 miles.
When all was said and done (running, walking, and cool down) I totaled 32 minutes and a total distance of 2.27 miles ... I've already gone a full minute longer than day 1 and .07 miles more. Day two is only the beginning and I cannot wait to hit day 3 on Thursday night.
Why the delay? Why skip Tuesday? Well, I wish I could sit here and tell you it was because I was so sore that I needed the rest, but the real reason is sadly, not a good one - I was lazy, and I over ate at dinner. Dinner was too heavy, and thus, I couldn't get myself on the treadmill. Now that I have done it here though, I do feel guilty about missing the day, and I will make sure, that if I miss days, it will be for good reasons, and not selfish ones.
I was ready, I was pumped, I felt bad about skipping the previous night, and so I got right onto the treadmill (and had a fairly light meal - consisting of rice, snow peas, and mushrooms - to ensure I wouldn't bail on my program).
I began with the same mentality as Monday - to walk 2 minutes at 4 MPH and run 1 minute at 5 MPH and repeat 10 times over again. I begin walking and all is going well, then I up the speed to 5 MPH the first time, and I run, for a full minute, and I did not find myself breathing heavy; so I think to myself "this is easy, only 9 more of these" ... not so fast.
So I continue, alternating speeds on the proper intervals. I get up to the 17 or 20 minute mark where I have to run, and find myself starting to labor slightly (only as the runs are nearing an end), but I push through "the burn" and continue to complete my one minute running intervals as scheduled. And what I find, is in those times I slow my pace to 4 MPH, I regain my stamina almost instantly and my legs are not aching for the entire time I'm walking, as was the case on Day 1. I also did not find myself "counting down" how many times I had left ... instead, I found myself with enough stamina to sing along with my music (instead of breathing heavily, I was enjoying myself).
And so the 29:00 minute mark comes up - and I am tired at this point, but I have one more run for a minute left in me, and at that point, I decide that I will run "until I can't run anymore" ... so I begin at 5 MPH. I look down while running (so as not to be "watching the clock") and I look up - 29:40 - haven't even gone the full minute yet - no worries, I can do it, and I look away again. When I look back 29:55 - UGH, that's all? Keep pushing - 30:05 - I'm hurting already, I want to stop, but a little voice in my head says "you can give me 25 more seconds" ... so I push - 15 more seconds ... only a little further .... 10 seconds ... almost there ... 5, 4, 3, 2, and finally 1 ... I slow my pace to 3.5 MPH to begin my cool down session.
It wasn't much, but I ran for a minute and a half after doing 29 minutes of a running and walking combination. I will take it as a small, day 2 victory.
Then, for another small victory, after running I did a set of curls at 40 lbs. and did 55 reps.
In total, I walked 20 minutes at 4 MPH for a distance of 1.32 miles and ran for 10 minutes and 30 seconds for a distance of .875 miles.
When all was said and done (running, walking, and cool down) I totaled 32 minutes and a total distance of 2.27 miles ... I've already gone a full minute longer than day 1 and .07 miles more. Day two is only the beginning and I cannot wait to hit day 3 on Thursday night.
Day 1: Monday, January 12, 2009
Today is the beginning. It is the beginning of the rest of my life. The beginning of the challenges I will surely face.
As I have stated, my goal is to be able to complete (not compete, please understand the difference) a 5k run. A 5k run is 3.1 miles in length and those who compete in this race often finish it in about 20 minutes or so - but I think realistically, I would look to perform the task between the 30 and 45 minute mark - which I realize is not necessarily a good time, but these are my initial goals here.
And so this is where I start my workout regime. On day 1, I walked for 2 minutes at 4 MPH and then ran 1 minute at 5 MPH. I then repeated this pattern 10 times - for a total of 20 minutes walked at 4 MPH for a distance of 1.32 miles, and a total of 10 minutes running at 5 MPH with a distance of .83 miles.
With my cool down (slowing pace from 4 MPH every 10 seconds or so) session, I finished my work out with a total of 31 minutes and 2.20 miles.
Once I was done walking/running, I picked up the dumbbell and proceeded to do a set of curls - 40 lbs. - 45 reps.
My workout was complete. I made it through, and was very happy when it was over. At least a few times, I had the thought in my mind that I should just stop - that running was way too hard for me, but I didn't, I persevered. On my 6th run (between minutes 17 and 18 of my workout) I thought my lungs were going to collapse, but a voice in the back of my head told me to keep pushing - only 20 more seconds to go. And as the 18:00 minute mark hit, and I slowed my pace, I gasped for air ... for only 20 seconds ... then I walked, at 4 MPH with a fairly normal breathing pattern and pulse rate. By the time the 20:00 mark approached, I was ready to go again ... only to have to push myself to finish that minute - and so it proceeded. I began to count down "only 3 more times I have to run" .... "only 2 more times" .... "one more time" ... and then finally, I did it. And I proved I could do it. I proved I could push through the pain - after all, each run was only a minute, and walking is easy. And so concluded day one - and I was worn down. 2 hours later, when it was time for bed, I slept as soundly as I can remember sleeping in a really long time - I was on my way to a 5k.
As I have stated, my goal is to be able to complete (not compete, please understand the difference) a 5k run. A 5k run is 3.1 miles in length and those who compete in this race often finish it in about 20 minutes or so - but I think realistically, I would look to perform the task between the 30 and 45 minute mark - which I realize is not necessarily a good time, but these are my initial goals here.
And so this is where I start my workout regime. On day 1, I walked for 2 minutes at 4 MPH and then ran 1 minute at 5 MPH. I then repeated this pattern 10 times - for a total of 20 minutes walked at 4 MPH for a distance of 1.32 miles, and a total of 10 minutes running at 5 MPH with a distance of .83 miles.
With my cool down (slowing pace from 4 MPH every 10 seconds or so) session, I finished my work out with a total of 31 minutes and 2.20 miles.
Once I was done walking/running, I picked up the dumbbell and proceeded to do a set of curls - 40 lbs. - 45 reps.
My workout was complete. I made it through, and was very happy when it was over. At least a few times, I had the thought in my mind that I should just stop - that running was way too hard for me, but I didn't, I persevered. On my 6th run (between minutes 17 and 18 of my workout) I thought my lungs were going to collapse, but a voice in the back of my head told me to keep pushing - only 20 more seconds to go. And as the 18:00 minute mark hit, and I slowed my pace, I gasped for air ... for only 20 seconds ... then I walked, at 4 MPH with a fairly normal breathing pattern and pulse rate. By the time the 20:00 mark approached, I was ready to go again ... only to have to push myself to finish that minute - and so it proceeded. I began to count down "only 3 more times I have to run" .... "only 2 more times" .... "one more time" ... and then finally, I did it. And I proved I could do it. I proved I could push through the pain - after all, each run was only a minute, and walking is easy. And so concluded day one - and I was worn down. 2 hours later, when it was time for bed, I slept as soundly as I can remember sleeping in a really long time - I was on my way to a 5k.
Introduction
This is my official - I'm starting to get in shape - blog. As the URL of this blog suggests, I am hoping to be able to run in a 5k ... which shouldn't be too lofty of a goal.
Allow me to tell you a little something about myself. I am 29 years old and stand 6 feet tall (give or take an inch or so) and currently weigh 212.5 lbs. Not drastically overweight, but overweight nonetheless. I am out of shape, and I have a heart defect (it is/was congenital), but my goal (I do have my doctor's blessing on the exercise, before I run a 5k, I will consult him again) is to be able to run a 5k and weigh 190 lbs. When I get to 190 lbs. I will reevaluate where I stand, and I will go forth and proceed as necessary and lose more weight if need be.
About 9 months ago, I went to the doctor and gasped in horror as my weight was read back to me - 230 lbs. TWO HUNDRED AND THIRTY POUNDS!!!! I was mortified, and that was when I decided it was time for a change of pace, and yes, so far, I have dropped some weight (due to inaccuracies in scales and time of day of the weighing - my doctor weighed me in the evening after dinner - I do believe my true "starting weight" for the weight loss should be more accurately portrayed at 226 lbs.) but I do have a long way to go yet.
And so I'm here today, writing this blog about my experience and my journey to a 5k for 2 reasons:
1) I feel REALLY good today after running/walking twice this week (the first few posts will reflect these workouts) and wish to share the experience
2) I feel by writing this, I will have more incentive to actually get on the treadmill every night so as not to fail myself and my blog
So with that said, I will keep a daily journal - I will post my diets (if you wish to call them that, I will merely call it "diet" for simplicity purposes, but what I really mean is "food intake" - because eating healthy should never be deemed a "diet" but a necessity), my time spent exercising/working out, and my weight will be updated on a weekly basis (during my weekly report card). I will also update my progress report as I understand it to be from my doctor's (cardiologist's) eyes. And hopefully, within 4-6 months I will be down to my target goal of 190 (this isn't going to be an over-night success story - it'll take hard work and dedication) - and hopefully, by then, I will feel so good, that working out will become part of my livelihood. And now, on to the regime.
***NOTE: My workout sessions are done in the evening after dinner - this is due to my unfortunate circumstances surrounding work - where I spend 12-13 hours a day engrossed in - that evening is really the only time that makes sense for me. So if and when I write I was "too lazy" or "too tired" to workout any particular night, I do not need a barrage of comments stating that I should "do it in the morning" because the morning is not an option for me and my circumstance. ***
Allow me to tell you a little something about myself. I am 29 years old and stand 6 feet tall (give or take an inch or so) and currently weigh 212.5 lbs. Not drastically overweight, but overweight nonetheless. I am out of shape, and I have a heart defect (it is/was congenital), but my goal (I do have my doctor's blessing on the exercise, before I run a 5k, I will consult him again) is to be able to run a 5k and weigh 190 lbs. When I get to 190 lbs. I will reevaluate where I stand, and I will go forth and proceed as necessary and lose more weight if need be.
About 9 months ago, I went to the doctor and gasped in horror as my weight was read back to me - 230 lbs. TWO HUNDRED AND THIRTY POUNDS!!!! I was mortified, and that was when I decided it was time for a change of pace, and yes, so far, I have dropped some weight (due to inaccuracies in scales and time of day of the weighing - my doctor weighed me in the evening after dinner - I do believe my true "starting weight" for the weight loss should be more accurately portrayed at 226 lbs.) but I do have a long way to go yet.
And so I'm here today, writing this blog about my experience and my journey to a 5k for 2 reasons:
1) I feel REALLY good today after running/walking twice this week (the first few posts will reflect these workouts) and wish to share the experience
2) I feel by writing this, I will have more incentive to actually get on the treadmill every night so as not to fail myself and my blog
So with that said, I will keep a daily journal - I will post my diets (if you wish to call them that, I will merely call it "diet" for simplicity purposes, but what I really mean is "food intake" - because eating healthy should never be deemed a "diet" but a necessity), my time spent exercising/working out, and my weight will be updated on a weekly basis (during my weekly report card). I will also update my progress report as I understand it to be from my doctor's (cardiologist's) eyes. And hopefully, within 4-6 months I will be down to my target goal of 190 (this isn't going to be an over-night success story - it'll take hard work and dedication) - and hopefully, by then, I will feel so good, that working out will become part of my livelihood. And now, on to the regime.
***NOTE: My workout sessions are done in the evening after dinner - this is due to my unfortunate circumstances surrounding work - where I spend 12-13 hours a day engrossed in - that evening is really the only time that makes sense for me. So if and when I write I was "too lazy" or "too tired" to workout any particular night, I do not need a barrage of comments stating that I should "do it in the morning" because the morning is not an option for me and my circumstance. ***
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