Wednesday, January 4, 2017

January 4, 2017

I realize that it is only the fourth day of the new year, but keeping up with the goals on a regular basis might help me stay on the right track.

I postponed my 3000 squat/1000 push-up start until January 2nd. I'm not sure if I should skip tomorrow's scheduled rest day so that each day's workout corresponds with the calendar date or just plan on finishing on the 31st. Finishing on the 30th would either allow for a day's rest before beginning the next 30 day challenge or I could begin a 30 day challenge for February on the 31st and then end it on March 1.
I guess I'll decide tomorrow.

I have a couple of physical limitations that are age related. A knee that probably needs to be replaced gives me problems with some exercises and yoga poses and a wrist that may have some arthritis and is difficult to flex with any weight on it. It is making the push up part of this months challenge -- well, challenging. It will also be a hindrance as I begin to work on the hand & arm balances in my yoga work. It will make for slower progress than I was hoping for.
No worries. I have plenty of time.

Diet wise, last weekend proved to be terrible, but I am tracking calories and watching what I'm consuming. I am predicting that this month will be a good start for the coming year.

I occasionally post health articles or my fitness updates on Twitter. Feel free to follow me if you want. I am at @magicianary.

Although it is pretty chilly out, I think I'm going to take a short walk.

Be well,
John <><

Sunday, January 1, 2017

January 1, 2017

So it is a new year and time for new goals!
To be honest, last year was not a very good year on the health and fitness front. This year will be different. I wrote about the struggle a month ago and have already started back on the right track.

The long term goal is to live a healthier lifestyle which includes daily physical activity and a well balanced diet. I am planning on a series of short term goals to make that happen. I really don't want to set an annual goal of walking a set number of miles because I want to be flexible when it comes to daily activity rather than being fixed on having to walk daily. However, my typical walk is about an hour in length so I think that I should occupy that time with something else or a combination of walking and something else.

There are a few areas that I want to focus on for exercise.
The first is yoga.
I've played around at it for a little while but have never been really serious or regular about learning and practicing yoga. I've only been to a few classes and have mostly used books or followed along on You Tube classes. I'd like to work on the body weight strength moves and on some inverted balancing. To date, I've mostly worked on flexibility.

Another area for work is on some short burst high intensity interval training.
I've never done any P90X or Crossfit types of workouts and don't know that I really want to. I do plan on using our weight machine for some low weight/high rep circuits and using some HIIT exercises along the way.

Of course, there are other things. But at this point, the main thing is to keep moving forward.
My January goal will be to complete this 3000 squat/1000 push up challenge.

I will still need to fill my hour and will give myself the occasional day off.
Right now, I'm planning on yoga three or four days per week and will start at home but try to find a class or studio that is suitable for an old beginner like me. 

On the diet front, I'm going for the short term goal of tracking my intake via the My Fitness Pal app for every day in January. Even though I have started using the app again, I have not been very disciplined about my tracking, so for the short term anyway -- 31 days -- I can do this!

That's my January Resolution plan.
I'll let you know about next months plan when next month gets here!

Be well,

Sunday, December 18, 2016

Beating the cold

For the past 19 days I have been walking every day. Twice (when my phone malfunctioned) I only tracked my walk at about two miles. On the other days, I managed at least three miles. I am a day or two ahead of the daily average needed to make my goal of 100 miles in the 33 days that began on Nov. 29th. I've also managed to get 10,000 steps in each of those days and have more than enough extra steps to make up for a missed day.

I say that because I may end up taking today off. It is cold out. It 's noon and the temp is all the way up to 8F (-13.3C). It  is sunny and the wind is light. There is a light dusting of snow on the road.

I have an indoor cycle and an old NordicTrack cross country ski machine that I can use in the warm comfort of the basement. Even though I will probably use them at some point, I have a feeling that I will end up dressing for the cold and taking a short walk today. There is a certain exhilaration from being outside, even in the cold. A part of me believes that we tend to spend too much time in controlled environments. I like being outside, even when it's hot or cold.

Don't get me wrong, I enjoy the comfort of heating and air conditioning in their season. But I also enjoy spending time outdoors. I'm not much of an outdoorsman. I don't hunt, fish or do much in the way of camping or other outdoor activities. I do like walking and riding my motorcycle or just sitting out on the deck and listening to the sounds of nature. When it turns cold, about the only thing I have in the way of outdoor activity is to walk. We don't have a lot of snow here and it isn't ski country. I don't mind riding on cold days, but that doesn't do much in the way of getting exercise.

I don't know if I'll walk my usual three miles or not, but I am pretty certain that I'll be out for at least a short walk.
Goals can be troublesome things.
Truthfully, the 100 mile goal by the end of the year is only a short term thing. The ultimate goal is better health.

Be well,
John <><

Tuesday, December 13, 2016

End of week 2


Tuesday, December 6, 2016

End of week 1

It has been a week since I wrote of my continuing healthy lifestyle struggles and recommitted to eating better and daily exercise. The good news is I have kept up with both. The bad news is it has only been a week.

But a good start is what is necessary to form the habits of healthy living and so I move on to week 2.

I've already managed to build a free day into my walking goal of 100 miles by the end of the year (a 33 day goal). I've also added a session on the indoor exercise cycle and a couple of light sessions with weights. I really wasn't feeling the walk yesterday and had to bribe myself with a nice Dominican toro gordo smoke that lasted for the one hour walk. Yeah, I know -- a little unhealthy habit to reinforce the healthy habit might not be the best way to go, but I did get the walk in.

I did decide to keep track of calories. It just helps me to make better decisions about eating -- or not eating, as the case may be.
With one week in the books, I'm minus 6 pounds (it's always easy in the beginning) and once again moving in the right direction to better health.

It's Week 2.
Here we go!

John <><

Tuesday, November 29, 2016

Ugh! The Struggle Continues...

In the year and a half prior to my retirement, I managed to lose 60 pounds.
I was eating well and getting daily exercise.
In the year and a half since my retirement, I've managed to put most of the 60 pounds back on!

Several times in the past year I've said that I'm getting back to healthy eating and exercise only to fail after a relatively short period of time. Then I see pictures or video and decide that this time I'm really going to stick to it -- only to fail after a relatively short time.

So today is the day.
I did weigh myself, but I'm not going to focus on weight.
My focus will be on good health.
I'm going to start walking again -- every day.
We have no plans for traveling during the holidays so that won't interfere with a goal of 100 miles by the end of the year. I get all 31 days of December plus 2 bonus days left in November -- 33 days of just over 3 miles/day. I realize that on some days I may have to find an alternative to walking due to weather, but will make daily exercise a priority.

I don't know that I want to go back to counting calories. I might, but really don't want to do that. I would rather just pay closer attention to everything that I am consuming. If I watch what I'm eating, cut out the crap, and keep portion sizes reasonable, I should be okay. Typically, December wouldn't be a great time to start on a diet, but we are not big into the holiday baking and I'm not at work where people are bringing that stuff in. I do plan on boosting my protein intake and keeping an eye on the grains. We're going to do more daily shopping for fresh produce and try to throw away less than we have been in the past.

There is plenty of activity for today -- laundry, getting Christmas stuff down from the attic, dinner prep, and that long walk.
Better get busy.

John &lt;&gt;&lt;

Friday, July 15, 2016

July 15, Daily diet and fitness diary

It has been a few days since posting on my daily habits.
I have managed to stay within my caloric allotment everyday at camp. It has been a challenge as some of the food is not exactly what I would eat for my current needs. I am glad that I brought apples and protein bars and will be happy to get back to some better vegetables and produce.

I only managed a walk on two of the three full days here and none on the two end days.
Tonight, I'm hoping for some indoor cycle time during the Cardinals' ball game.

Even though I have been pretty close to my calorie limit, I can't say that I'm looking forward to my Monday morning weigh-in. I think I'll be okay if I just haven't gained any weight this week.

Be well,

Tuesday, July 12, 2016

July 12, Daily diet and fitness diary

Yesterday ended up as a good diet day.
Dinner at camp was good and satisfying. I'm sure that I could have had seconds, but was satisfied with a single serving of roast beef, potatoes and gravy, green beans and a brownie. The evening snack was popcorn.

I didn't get  a walk in yesterday, but did have a little activity playing some games with the kids. I'll try for a walk later today.


Monday, July 11, 2016

July 11, Daily diet and fitness diary

So I kind of gave myself an off day yesterday.
Or at least it started off that way. I still tracked everything and was still within my daily allotment of calories, and I still managed a decent break down on protein, fats and carbs ... until the late night Reissen binge! No worries, though.
No real exercise, just 45 minutes of mowing the lawn.

I was at home this morning and stepped on the scale for my Monday weigh-in and it was the same as yesterday's 225.0.

Now it's camp week and we'll see how this goes. I have some protein bars and some apples and I brought my own coffee and single cup pour over brew set-up. I was offered a cup of coffee when I arrived this morning, but having already spotted the Folgers canister near the coffee maker, I simply said, "No, thank-you."

They were loading a couple of large briskets into the ovens when I arrived this morning and I saw them peeling potatoes at lunch time, so dinner tonight should be wonderful! I'll just need to watch the portion size.

Until tomorrow --
Be well.


Sunday, July 10, 2016

July 10, Daily diet and fitness diary.

Yesterday was a good fitness day with another long walk. Diet wise was also okay.
Over the past two weeks, I have had no soda. I have had some junk food -- occasional potato chips and a few servings of homemade ice cream, but have generally managed to stick to more healthy choices.

As always, portion control seems to be the main thing for me. Eating too much of a healthy food choice is still overeating.

Monday morning is when I usually have my weekly weigh-in, but I will not be home tomorrow morning.
So -- I decided to have my weekly weigh-in a day early.
In thirteen days I have gone from 233.0 to 225.0 pounds.
I do realize that 8 pounds in two weeks is probably not a sustainable rate of weight loss for me, but it is a great start!

I'll be at a kids' camp next week, so diet may be a challenge. I'll probably bring a supply of protein bars and a bag of apples so that I'll have a supply of decent foods. I'll keep up with logging foods as best as I can, and will try to post daily on how it is going.

Be well,