With a week left to go in the month of January, I am at 81.6 miles towards my 100 mile goal of miles walked. I don't think that meeting this goal will be a problem.
Today I walked 2.5 miles early and by myself; then I walked another two miles with Chris. We'll probably get in some more walking before the day is over. To spare everybody the RunKeeper updates of multiple shorter walks, I have turned off the link to Twitter (which also links to Facebook). I may just keep that turned off since I really doubt that anyone really cares that John is out walking. Only those of you that are connected via RunKeeper will continue to get those updates.
I will say that walking barefoot on the beach works the calf muscles much more than walking the streets of Ozark. I'll probably be feeling it tomorrow!
Weight loss is still a struggle. I've managed to slowly drop a few pounds this month and don't expect to lose any this week on our trip. I'll be happy if I end the week without gaining any weight. I've been doing better at eating less and keeping to healthy foods since the end of the holidays. We have been dining at home more and trying to make better choices when choosing a place to eat out.
I would like to get below 200 lbs. (90.7 kg) and stay there.
I have done a little work towards some strength training, but haven't been too consistent.
I guess that'll be a February health goal.
Health wise -- I feel great!
And in the end, I suppose that is as important as anything.
How are your 2016 goals/resolutions coming along?
Be well,
John <><
Sunday, January 24, 2016
Friday, January 22, 2016
Healthy eating: The traveling challenge
Tomorrow we begin a week long trip to the beach in Cancun Mexico.
As you know, eating a healthy diet on the road can be challenging -- especially at an all inclusive resort!
On the good side, there will be plenty of healthy choices -- fresh fruits and veggies, fresh seafood, not too sweet desserts.
On the bad side, there is just so much food!
If you just sample a little of half of what is available you'll have over eaten by plenty! It is so difficult not to try the many different dishes that are available. I love trying new foods and new ways of preparing food. It's a party for the eyes and for the taste buds!
So here is my strategy:
Make healthy choices often.
Use moderation always.
No guilt for the inevitable indulgences (it's only a week).
Enjoy!
I'll let you know how that works!
Bon appetit!
John <><
As you know, eating a healthy diet on the road can be challenging -- especially at an all inclusive resort!
On the good side, there will be plenty of healthy choices -- fresh fruits and veggies, fresh seafood, not too sweet desserts.
On the bad side, there is just so much food!
If you just sample a little of half of what is available you'll have over eaten by plenty! It is so difficult not to try the many different dishes that are available. I love trying new foods and new ways of preparing food. It's a party for the eyes and for the taste buds!
So here is my strategy:
Make healthy choices often.
Use moderation always.
No guilt for the inevitable indulgences (it's only a week).
Enjoy!
I'll let you know how that works!
Bon appetit!
John <><
Tuesday, January 19, 2016
100 miles
I am glad that I have been banking some extra miles on the days that the weather has been nice. Yesterday and today have been chilly days in the Ozarks. Yesterday was the first day this month that I didn't get my 10,000 steps and the first time that I didn't go out for a walk.
It's cold out right now, 24 feels like 3 and getting colder.
Chris will be home soon and is making chicken noodles. Sounds like a good post walk meal. I'm going to bundle up and get in a quick few miles to stay ahead of the goal of walking 100 miles this month.
Brrrr...
Be well,
John <><
It's cold out right now, 24 feels like 3 and getting colder.
Chris will be home soon and is making chicken noodles. Sounds like a good post walk meal. I'm going to bundle up and get in a quick few miles to stay ahead of the goal of walking 100 miles this month.
Brrrr...
Be well,
John <><
Friday, January 8, 2016
End of Week 1, 2016
The year is 1 week old.
How are those resolutions coming along?
For me --
I have managed to lose a few of pounds -- 3.2 pounds since 12/28; and have been tracking my food intake.
I've managed at least 10,000 steps every day (79K+ in 7 days) and walked 24.6 miles on my daily walks.
Still need to do --
We are still eating out too often. I think that I need to have dinner ready (or at least started) when Chris gets off work to keep us at home. That will help. At least I've been making good choices out -- veggie sandwich and Caesar salad, grilled salmon salad, chicken nachos (okay, maybe not so much on the nachos).
Also, I need to find a routine for exercise other than walking -- body weight exercises, weight machine circuits, cardio, yoga.
I finally bought a new pair of shoes and may start a little running. Maybe not. Truthfully, I'm just not motivated to do much running.
I'm considering upgrading my RunKeeper app to get more information from my workouts.
All-in-all, I'm pretty happy with the first week start.
Maybe I'll try to keep up with the Friday status reports.
I hope that you are satisfied with your first week. If not, begin with the second week of the year.
Be well,
John <><
How are those resolutions coming along?
For me --
I have managed to lose a few of pounds -- 3.2 pounds since 12/28; and have been tracking my food intake.
I've managed at least 10,000 steps every day (79K+ in 7 days) and walked 24.6 miles on my daily walks.
Still need to do --
We are still eating out too often. I think that I need to have dinner ready (or at least started) when Chris gets off work to keep us at home. That will help. At least I've been making good choices out -- veggie sandwich and Caesar salad, grilled salmon salad, chicken nachos (okay, maybe not so much on the nachos).
Also, I need to find a routine for exercise other than walking -- body weight exercises, weight machine circuits, cardio, yoga.
I finally bought a new pair of shoes and may start a little running. Maybe not. Truthfully, I'm just not motivated to do much running.
I'm considering upgrading my RunKeeper app to get more information from my workouts.
All-in-all, I'm pretty happy with the first week start.
Maybe I'll try to keep up with the Friday status reports.
I hope that you are satisfied with your first week. If not, begin with the second week of the year.
Be well,
John <><
Tuesday, January 5, 2016
A Fresh Start
My first post of 2016 should be about new beginnings, goal setting and motivation.
Sure. Okay. Whatever. It is the trend of the industry. Losing weight and getting exercise are the top resolutions and so the industries that exploit them hit it hard for the first few weeks of the year.
I have no financial stake in anybody else's health and don't stand to make any money off of anyone, so I'll stick with telling you what works for me and where I am heading in health and fitness for 2016.
A few years ago (when I turned 53), I set a goal to lose 54 pounds by my 54th birthday. I was as heavy as I had ever been and felt that slow and steady (the way I put the weight on) was the best way to lose it. A little over a pound per week seemed like a very doable goal. I achieved that goal (exceeded it, actually), maintained the weight loss for a short time but have slowly (again) started to put the weight back on (about a third of what I originally lost).
I'm going back to what I did to lose the weight in the first place.
Back then I managed to drop the weight by living the philosophy that you eat for weight management and exercise for good health. I was so badly out of shape that the only exercise I could do was to walk, so I started walking.
I cut out most processed foods and kept track of my intake. I started drinking more water and paying attention to carbs, fats and proteins -- what I was eating as well as when I was eating.
For January, I am going to continue to walk. I generally walk about 3 miles (about 5K for my non-US friends) per day. My brother set a January goal of running 100 miles. Since a little simple math says that 3 mi/day = 93 mi for the month, I figured I can manage the extra miles to make my walking goal 100 miles for January. I'm also doing some weight lifting (dumbbells and machine) and bodyweight exercises but need to work out a better routine.
I only managed to drop a couple of pounds in December but I am okay with that given the high volume of holiday treats (egg nog is a weakness, for sure!). I expect the weight loss to increase in the coming weeks.
We (Chris and I) have decided to try to eat at home more often. We will see how that goes. I'm going to use some leftover ham, add some cheese, potatoes, broccoli and eggs to make a quiche for tonight's meal. I'll let you know if it turns out okay.
We've been eating our evening meal earlier on most nights. Sometimes Chris is forced to work late and we don't eat until around 7:30 or so.
I'm going to go back to using more protein smoothies in my daily diet. These allow me the protein and nutrients that I am looking for in a more concentrated form and I can better judge my calorie intake. Fortunately, produce is readily available in the winter throughout the US. It can be a little higher cost, but it is still available.
An interesting thing that often I see as a marketing push to get a diet started is some type of detoxifying cleanse. Personally, I think that drinking plenty of water and clean eating is really the only thing your body needs to cleanse itself -- so, here we go!
Bring on January.
Bring on 2016 ...
One day
One week
One month at a time!
Be well!
John <><
Sure. Okay. Whatever. It is the trend of the industry. Losing weight and getting exercise are the top resolutions and so the industries that exploit them hit it hard for the first few weeks of the year.
I have no financial stake in anybody else's health and don't stand to make any money off of anyone, so I'll stick with telling you what works for me and where I am heading in health and fitness for 2016.
A few years ago (when I turned 53), I set a goal to lose 54 pounds by my 54th birthday. I was as heavy as I had ever been and felt that slow and steady (the way I put the weight on) was the best way to lose it. A little over a pound per week seemed like a very doable goal. I achieved that goal (exceeded it, actually), maintained the weight loss for a short time but have slowly (again) started to put the weight back on (about a third of what I originally lost).
I'm going back to what I did to lose the weight in the first place.
Back then I managed to drop the weight by living the philosophy that you eat for weight management and exercise for good health. I was so badly out of shape that the only exercise I could do was to walk, so I started walking.
I cut out most processed foods and kept track of my intake. I started drinking more water and paying attention to carbs, fats and proteins -- what I was eating as well as when I was eating.
For January, I am going to continue to walk. I generally walk about 3 miles (about 5K for my non-US friends) per day. My brother set a January goal of running 100 miles. Since a little simple math says that 3 mi/day = 93 mi for the month, I figured I can manage the extra miles to make my walking goal 100 miles for January. I'm also doing some weight lifting (dumbbells and machine) and bodyweight exercises but need to work out a better routine.
I only managed to drop a couple of pounds in December but I am okay with that given the high volume of holiday treats (egg nog is a weakness, for sure!). I expect the weight loss to increase in the coming weeks.
We (Chris and I) have decided to try to eat at home more often. We will see how that goes. I'm going to use some leftover ham, add some cheese, potatoes, broccoli and eggs to make a quiche for tonight's meal. I'll let you know if it turns out okay.
We've been eating our evening meal earlier on most nights. Sometimes Chris is forced to work late and we don't eat until around 7:30 or so.
I'm going to go back to using more protein smoothies in my daily diet. These allow me the protein and nutrients that I am looking for in a more concentrated form and I can better judge my calorie intake. Fortunately, produce is readily available in the winter throughout the US. It can be a little higher cost, but it is still available.
An interesting thing that often I see as a marketing push to get a diet started is some type of detoxifying cleanse. Personally, I think that drinking plenty of water and clean eating is really the only thing your body needs to cleanse itself -- so, here we go!
Bring on January.
Bring on 2016 ...
One day
One week
One month at a time!
Be well!
John <><
Tuesday, December 29, 2015
Finishing well for 2015
Sometimes it just takes the right moment, the right state of mind to get things back on track.
I'm there.
This has been a good week as far as getting my exercise time in. Yesterday I managed a brisk two-mile walk in light snow as well as a little bit of time with the dumbbells, some time on the indoor cycle and some really good stretching.
Today I dressed warmly and walked 3.7 miles in 28F (-2C) temps, did a short bit on the indoor cycle and some body weight exercises. I am noticing some shoulder pain and will have to find ways to work around it. I'm not really up for another shoulder surgery.
I'm back to logging my calorie intake and being more aware of spacing out some light exercise to keep the metabolism up. I do need to get my protein intake up and I am really watching the insulin triggering sugars. It's been a while since I've made protein smoothies a regular part of my diet. I've typically tried to be more natural by eating eggs, beans and meat. But in order to get my protein intake up to where I want it, I'm going to go back to at least one daily smoothie.
And I baked some protein cookies today.
I'm also back to drinking more water. I noticed that I really don't drink anywhere close to the amount of water I was drinking while working. I just need to make sure that I always have a glass or bottle handy.
There is no waiting until spring to get beach body ready. Cancun in less than 4 weeks!
Be well!
John <><
I'm there.
This has been a good week as far as getting my exercise time in. Yesterday I managed a brisk two-mile walk in light snow as well as a little bit of time with the dumbbells, some time on the indoor cycle and some really good stretching.
Today I dressed warmly and walked 3.7 miles in 28F (-2C) temps, did a short bit on the indoor cycle and some body weight exercises. I am noticing some shoulder pain and will have to find ways to work around it. I'm not really up for another shoulder surgery.
I'm back to logging my calorie intake and being more aware of spacing out some light exercise to keep the metabolism up. I do need to get my protein intake up and I am really watching the insulin triggering sugars. It's been a while since I've made protein smoothies a regular part of my diet. I've typically tried to be more natural by eating eggs, beans and meat. But in order to get my protein intake up to where I want it, I'm going to go back to at least one daily smoothie.
And I baked some protein cookies today.
I'm also back to drinking more water. I noticed that I really don't drink anywhere close to the amount of water I was drinking while working. I just need to make sure that I always have a glass or bottle handy.
There is no waiting until spring to get beach body ready. Cancun in less than 4 weeks!
Be well!
John <><
Tuesday, December 1, 2015
Exercise: my new part-time job!
I've decided that the only way I'm really going to get into a regular habit of exercise (more than daily walking) is to schedule it as if it were a part-time job -- setting aside a couple of hours a day for exercise and walking.
I'm not too disciplined when it comes to getting after it in the morning, but that is where it is going to fit into my schedule. I think that revving the metabolism early in the day will pay daily benefits as well as long term health and weight benefits.
Five days per week -- here we go!
John
I'm not too disciplined when it comes to getting after it in the morning, but that is where it is going to fit into my schedule. I think that revving the metabolism early in the day will pay daily benefits as well as long term health and weight benefits.
Five days per week -- here we go!
John
Monday, November 16, 2015
Challenging week ahead
This is going to be a challenging week when it comes to getting my daily steps and exercise. For the most part, an alternative to walking isn't a big deal. I have an indoor cycle, Nordic Track skier and a weigh machine. Getting in my 10,000 steps with a week of rain in the forecast may be a bit tougher.
Later in the week I have have some serious drive time to deal with. I planning on making the time for walking on those days, but it is still a challenge.
I'll definitely be keeping the walks close to home if I find some times when it is not raining. I don't want to be too far if the sky decides to open up and dump its water on me. I don't mind walking in the rain in the summertime, but November showers tend to be on the chilly side.
It has been raining through the night. Right now it is windy, but no rain. I should probably get out there but I'm still working on my first cup of coffee. I'm sure that I'll manage to keep my daily streak intact.
No excuses -- right?
I suppose that running instead of walking would shorten the time that I am out and limit the chances of getting caught in the rain. However, at my brisk walking speed and slow running speed the difference isn't great and I'm still comfortable with the idea of walking daily vs running irregularly.
Make your week a good one!
Be well,
John <><
Later in the week I have have some serious drive time to deal with. I planning on making the time for walking on those days, but it is still a challenge.
I'll definitely be keeping the walks close to home if I find some times when it is not raining. I don't want to be too far if the sky decides to open up and dump its water on me. I don't mind walking in the rain in the summertime, but November showers tend to be on the chilly side.
It has been raining through the night. Right now it is windy, but no rain. I should probably get out there but I'm still working on my first cup of coffee. I'm sure that I'll manage to keep my daily streak intact.
No excuses -- right?
I suppose that running instead of walking would shorten the time that I am out and limit the chances of getting caught in the rain. However, at my brisk walking speed and slow running speed the difference isn't great and I'm still comfortable with the idea of walking daily vs running irregularly.
Make your week a good one!
Be well,
John <><
Tuesday, November 10, 2015
Walking
We are one third of the way into November and I have been doing well when in comes to daily walking. It's not been anything to get excited about, but I'm back to walking every day and have made my 10,000 steps every day -- so far.
I do have a couple of all day travel days still to come this month but am hoping to manage a decent walk on those days as well.
I've been getting a little extra work in the way of squats, push ups and some light yoga, but again -- nothing to get excited about. At this point, I am comfortable calling my daily walk (usually about 3 miles) my regular exercise and anything else is something extra.
Perhaps I'll add to my regular exercise and include some yoga a few times per week. Then I'll consider walking and yoga to be my regular exercise and the body weight stuff to be extra.
I did manage a little running last week; maybe I'll do that on a more regular basis. Then again, maybe not.
In any case, my health is good. My weight is up a little, but not so much that I'm overly concerned. I would like to trim it back down before our January beach vacation, so I will be keeping an eye on it during the upcoming holidays.
Be healthy.
Be active.
Be well!
John <><
I do have a couple of all day travel days still to come this month but am hoping to manage a decent walk on those days as well.
I've been getting a little extra work in the way of squats, push ups and some light yoga, but again -- nothing to get excited about. At this point, I am comfortable calling my daily walk (usually about 3 miles) my regular exercise and anything else is something extra.
Perhaps I'll add to my regular exercise and include some yoga a few times per week. Then I'll consider walking and yoga to be my regular exercise and the body weight stuff to be extra.
I did manage a little running last week; maybe I'll do that on a more regular basis. Then again, maybe not.
In any case, my health is good. My weight is up a little, but not so much that I'm overly concerned. I would like to trim it back down before our January beach vacation, so I will be keeping an eye on it during the upcoming holidays.
Be healthy.
Be active.
Be well!
John <><
Sunday, November 1, 2015
No Excuse November
It is a foggy start to the month of November in the Ozarks, but the daytime highs will be back in the 70s for the beginning of the week. That will be nice after the cool temperatures to end the month of October.
I see that I haven't posted on my Healthy Living blog in well over a month. That is because of a relapse into the unhealthy guy part.
Actually, October wasn't a bad month -- irregular on the walking and not too concerned about a daily step goal, but it really wasn't too bad. I plan to look at November/December with a bit more attention to the details of day-to-day healthy living.
One of the things that I did in October was to work on flexibility. I'm going to continue with that and with simple body weight exercises. One thing that I've never been very good at is doing pull-ups. I'm going to be working on that in the coming weeks. I'm also going to be working on some handstand/headstand balancing. I'm not sure why I want to work on that, I just do.
And it's back to daily walks (maybe an occasional run) and a daily step goal of a modest 10,000 steps. No excuses!
Although my diet hasn't been crazy out of whack, I do know that keeping track of what I'm eating and drinking does help tremendously when it comes to controlling calories. So ... even though it is a real pain in the butt, I'm going to finish the year with the daily food log via My Fitness Pal.
On the positive side -- there is no Halloween candy left in the house and I won't be going to work this week to feast on the leftover candy that people would bring in and leave in the break room!
Be well.
Eat well.
Get some exercise!
John <><
I see that I haven't posted on my Healthy Living blog in well over a month. That is because of a relapse into the unhealthy guy part.
Actually, October wasn't a bad month -- irregular on the walking and not too concerned about a daily step goal, but it really wasn't too bad. I plan to look at November/December with a bit more attention to the details of day-to-day healthy living.
One of the things that I did in October was to work on flexibility. I'm going to continue with that and with simple body weight exercises. One thing that I've never been very good at is doing pull-ups. I'm going to be working on that in the coming weeks. I'm also going to be working on some handstand/headstand balancing. I'm not sure why I want to work on that, I just do.
And it's back to daily walks (maybe an occasional run) and a daily step goal of a modest 10,000 steps. No excuses!
Although my diet hasn't been crazy out of whack, I do know that keeping track of what I'm eating and drinking does help tremendously when it comes to controlling calories. So ... even though it is a real pain in the butt, I'm going to finish the year with the daily food log via My Fitness Pal.
On the positive side -- there is no Halloween candy left in the house and I won't be going to work this week to feast on the leftover candy that people would bring in and leave in the break room!
Be well.
Eat well.
Get some exercise!
John <><
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