Monday, August 20, 2018

August, week 3

Last week was pretty much a bust since I managed to miss 3 of the seven days of workouts. Travel, some unexpected schedule changes, and pure laziness all played a role.
It's said that the best exercise is the one that you will actually do -- for me that is generally going to be walking.
I haven't given up on the P90X3 thing and I'll be back at it this morning, but I really need to figure out some sort of a more regular schedule for exercise. You'd think that being retired would make exercising a breeze, but there is always something else to do. The first step is in making exercise a priority. I don't really think I'm there yet.
I also managed a few indulgences on the diet. I was mostly pretty good on foods and not so good on portions.

It's a new week.
Time to get after it.

John

Monday, August 13, 2018

August, week 2

Last week was a bit of a bust. With my workout accountability partner on vacation and me being a lazy guy with poor workout habits, I skipped a few days.
I'm going to reset and call today Week 2, Day 1 of the P90X3 program.

Unfortunately, I have a full day of driving ahead of me so I'm going to have to get the workout in early. I've never been that guy that gets up and works out. I've been the guy that gets up and thinks about working out while I enjoy my coffee and let the morning slowly slip away.

Have a good week.
Be healthy.

John

Monday, August 6, 2018

August -- week 1

The first (partial) week of August comes to an end and here is my update.
I missed my early morning weigh-in today and have already begun my Monday morning consumption of coffee and breakfast so I'll have to remember that for tomorrow.

I took the last two days off on the P90X3 due to the minor injury, but will back on schedule today with whatever modifications are necessary to promote healing and prevent further injury. A couple of days off has really helped and my arm feels much better, although the bicep is still tender near the forearm.

I did keep up with the daily step goal of 10,000 steps and am back on a 7 day streak.
I missed a day on the 100 daily squats, but will make those up for my monthly 3000 squat goal.
I missed three days of push-ups and will need to recalculate what I need for 1000 push-ups.
I also missed going out for a day of stand-up paddle boarding.

I realize that all of this is very little for people that are really fit or for people that make fitness their way of life. It's plenty for an old, fat guy trying to get a little better at the healthy living thing.

Be well,
John

Saturday, August 4, 2018

Ugh! Minor injury

After 5 days of P90X3 I'm beginning to think that the arm soreness from Day 4's Challenge is more than your ordinary muscle soreness. It (left arm bicep) felt a little better after yesterday's cardiovascular workout but soon stiffened again and by evening I was beginning to think it may be more than just overuse of an unused muscle kind of soreness. I woke in the middle of the night, unable to straighten it without considerable discomfort. It appears to be injured near the tendon connection at the elbow. The pain occurs more when trying to straighten my arm rather than bending it; when stretching the muscle vs contracting it.
Ugh!

So...
Since the P90X workouts are pretty much total body workouts, I'm going to have to shelve them for a little while. I'll reassess after a week. Even if I restart at that point with the repetitive motion, it will be without any added resistance for a little while. I'll take a look at tomorrow's workout and may still do the agility workout.
In the mean time, I'll increase the daily walking (I restarted my daily 10K steps streak) and keep up with the daily squats (100). I may even add some cycling, yoga, or some ab/core stuff -- something that won't tax the arms too much.

I've been eating well and focusing on healthy foods in healthy portions. While better health is the goal, a better weight is one of the indicators and I'd really like to get the BMI out of the obese range. Since the weight loss was in the 1.5 - 2 pounds per week range before starting the P90X stuff, and since I'm still a subscriber to the "eat for weight management, exercise for good health" way of thinking, I expect the weight to continue to drop at a steady rate as my lifestyle becomes one of a more health minded individual.

I'll be back with the Monday weigh-in.
Enjoy the weekend.

Be well,
John

Monday, July 30, 2018

End of July report

So my Monday report to end July comes as no real surprise.
With the end to my walking streak due to allergies last week came a week of little physical activity. I kept up with the healthy eating pretty well, but ended the week the same as I began it -- at 242.

Today begins the 3-month commitment to P90X3.
I watched the first two days yesterday to see what I was getting myself into. I really see the pace as one of the biggest challenges. I mean--I'm used to walking!
And I need to get back to walking, as well! Since the P90 workouts are only 30 minutes, I should probably use the the walking as a gentle warm up or cool down. I'll just have to play around and see how that goes.

For now my plan is to do my exercise in the morning -- after coffee!
Today is a late start since I was up past midnight last night.
No worries. Retirement has eliminated so much stress when it comes to scheduling stuff.
Later this week, I'm planning on trying a stand up paddleboard.

Be active.
Be well,

John

Friday, July 27, 2018

P90X3

Yeah, that just happened.
My daughter (in-law) has convinced me to do P90X3 with her.
Well, not exactly with her since she's in Chicago and I'm in Ozark, but at the same time as her.

There is no doubt that I need some type of regular exercise program.
Nor is there any doubt that a workout accountability partner is helpful.
And if a full-time working, active woman can manage the time, well there isn't any excuse for an old retired guy when it comes to time.
And I do know of several people that have done some form of the P90 programs and have indicated that it is intense (some days more so than others), but doable.
It might be crazy, but I'm in.

We start next week.
I'll keep you posted.

John

Monday, July 23, 2018

Keep Tracking

Since keeping track of food and exercise is keeping me on track, I thought I'd keep up with the blog updates, as well.

I decided to be a little more serious about the food tracking -- staying within my daily caloric allotment, as well as upping my protein intake and being more careful about carbs and excess fat. It seems to have paid off as I finally made a nice dent in the scale measurement at -4 pounds for the week. That gets me back to my -2 pounds per week goal at -10 lbs for 5 weeks.
Eating at home more often certainly helps.

I ended my walking/daily steps goal streak at 26 days when allergies got the best of me this week. I'll get back to it or may go with something indoors (indoor cycle or Nordic Track) for a few days.
I also started adding in some body weight exercises during the day, but not enough to really track nor give much consideration to at this point. I'm thinking I'll put squats and push-ups back into the daily routine for August. I may also include some dumbbell stuff for the arms. Although I feel pretty well overall, I do feel like I lack some strength for a guy of my size and age.
I know that there aren't a lot of occasions when I need more strength, but added muscle mass adds to daily calorie burn, and fit and healthy looks better than thin and healthy.

Be well,
John

Monday, July 16, 2018

Mid-month report

I continue with my 10,000 daily step streak. It now stands at 21 days.
Last week I was at a children's camp all week and it was pretty easy to manage the steps. I had time to take a walk during the day, plus I spent time walking around the camp to different activities, as well.

Diet was the challenge last week as someone else was making food choices for me. My choice was deciding whether or not to eat it and how much. In the end, I ate way more starches than I would normally eat and not enough protein.

This morning the scale was at 246.
That's -2 pounds for the past two weeks and -6 in the four weeks since I started.
I'll take the downward trend, but have to admit that I'm a little disappointed in the rate at which the weight is coming off. 1.5 pounds per week is a good steady rate, but I was hoping to keep it at 2 per week.
I keep trying to remember the important thing is to keep at the regular exercise and eat healthy foods in healthy amounts. If I live a healthier lifestyle, a healthier body weight will follow.
My blood pressure is good and the only regular medication I take is for seasonal allergies.
All-in-all, I'm not in bad health. I'm just not in what I would consider is good health, but I'm working on it.

Be well,
John

Monday, July 9, 2018

Progress ... sort of

At the end of a little more than a week of July, I can report a little bit of progress.
Although the scale didn't move this week, I am still down four pounds (two kilos) since the middle of June. At least it didn't move back up!

I am on a 14 day streak for walking and hitting my 10,000 step daily goal and I have been tracking my daily food/drink intake. I had a pretty good week so I am a little disappointed that I didn't keep up with the two pounds per week loss rate.
No worries. Maybe just a heavy morning. 

This week will present its own challenges as I'll be away from home and at a kids' camp all week.
Diet will be the main challenge. I'm sure I'll have plenty of opportunity to get my steps in. I'm bringing some protein bars so I can have at least have a good snack option. I may have to slip away for some other healthy food options during the week. We'll see.

John

Monday, July 2, 2018

July goals

So I did manage to start July a few pounds lighter than I was mid-June (on my birthday).
It's nice to see the scale moving in the right direction again.

The last big weight loss goal was 54 pounds in my 54th year. This time the weight loss goal is about the same, but I'm not going to take a year to get there. I'd like to do it by the end of 2018 so it is a very doable 2 pounds per week. It's just going to take a little discipline and a few good habits.

I'm getting back to walking everyday, although I still forget to track my walks (Runkeeper app) sometimes. I've managed a streak of 7 days in a row!
I've also started using the My Fitness Pal app to log my foods and keep track of my caloric intake as well as breaking it down to protein, fat and carb calories.

I'm going to go easy in getting restarted and not try to do too much. I don't want to overdo it and cause an old man injury or just stop.
10,000 steps a day -- everyday.
I used my indoor stationary cycle a couple of times last month. I even aired up the tires and rode my bicycle a few miles. (Dang! There's a big difference!) Maybe I'll use them again this month. For now I don't want to use them as a substitute for the steps; maybe after I've become more disciplined.
It's hot and I need to stay hydrated. I noticed a little cramping from dehydration last week.
I also need to walk earlier in the day before it gets too hot.

July goals:
10,000 steps per day
minus 8 pounds

John