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
Monday, July 30, 2018
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
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
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
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!
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
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
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