It is almost the end of April and time to assess how I did on my monthly goals.
I added 1,000 steps to my daily goal at the beginning of the month and have made it every day so far. My daily average is around 12,300. I think that for May I'll set a monthly goal and give myself a break on the the days when my step count might be a little low.
400,000 steps for a monthly goal would be a daily average of 12,904 and might be a little ambitious. I'm going to count on some nice weather and a little more running (and maybe an earlier start each day) and go for it. I know that there will be light days with activities that make stepping out difficult. We shall see...
I did a little bit of running and I won't say it felt good, but it didn't feel bad. I only managed one short bicycle ride.
Weight is down a few pounds -- 6 pounds so far. I was hoping for more but slow and steady works.
Overall health is good.
I'm happy with that.
I've still got a couple of days to work out all of my May goals. I'm thinking about a more defined program of running and exercise and maybe a little more restrictive diet. I let you know in a couple of days.
John <><
Tuesday, April 28, 2015
Thursday, April 16, 2015
Sporting Spectator vs Participant
It's baseball season and that tends to take up a few hours everyday as I really enjoy watching the St. Louis Cardinals play ball. Last year I started cycling on my indoor cycle while watching the game or listening to the game on the radio while doing something else. It's one way to stay fit since I no longer participate in any sports.
This year I'll try to continue with that practice and can add working with my weight machine to the game watching exercises since it is now in the basement man cave, as well.
Today is extra challenging since the Cardinals have a day game and the Blues skate tonight. I'm meeting with a former co-worker at Buffalo Wild Wings to watch the hockey game. He happens to be a fan of the bad team -- the Wild.
I'll finish my morning walk (I'm taking a coffee break at a local shop at the 2.35 mile point) in a little bit and in plenty of time to watch the Cardinals. I'm thinking it will be weight work this afternoon.
Then early dinner with Chris (brats and burgers) and off to the late hockey game.
This retired life is wearing me out!
Make the time.
Be fit.
Be well,
John <><
This year I'll try to continue with that practice and can add working with my weight machine to the game watching exercises since it is now in the basement man cave, as well.
Today is extra challenging since the Cardinals have a day game and the Blues skate tonight. I'm meeting with a former co-worker at Buffalo Wild Wings to watch the hockey game. He happens to be a fan of the bad team -- the Wild.
I'll finish my morning walk (I'm taking a coffee break at a local shop at the 2.35 mile point) in a little bit and in plenty of time to watch the Cardinals. I'm thinking it will be weight work this afternoon.
Then early dinner with Chris (brats and burgers) and off to the late hockey game.
This retired life is wearing me out!
Make the time.
Be fit.
Be well,
John <><
Wednesday, April 15, 2015
Morning Coffee
I'm not one of those get up and get my morning workout in kind of guys. I like to enjoy a few cups of coffee and read or write a little bit before doing anything physically stressful.
This morning it's raining out so it works in my favor as I wait for the rain to stop before going out for a walk or run.
For a little change in my morning routine I decided to go out for coffee. I had enough left on a Starbucks gift card from a Canadian friend for another Americano so I decided to treat myself.
Sitting in the Starbucks on the north side of Ozark and checking Google Maps shows that it's 6.9 miles to my house. I'm thinking that if I get up with Chris on one of her work days, she could drop me off here for my morning coffee and then I could make my way home in alternating walk/run fashion.
It's quite a bit more than my normal walk/run distance so I may have to build up to it but it's a doable thing and would probably get my day started a little bit earlier.
Something to consider.
Be well,
John <><
This morning it's raining out so it works in my favor as I wait for the rain to stop before going out for a walk or run.
For a little change in my morning routine I decided to go out for coffee. I had enough left on a Starbucks gift card from a Canadian friend for another Americano so I decided to treat myself.
Sitting in the Starbucks on the north side of Ozark and checking Google Maps shows that it's 6.9 miles to my house. I'm thinking that if I get up with Chris on one of her work days, she could drop me off here for my morning coffee and then I could make my way home in alternating walk/run fashion.
It's quite a bit more than my normal walk/run distance so I may have to build up to it but it's a doable thing and would probably get my day started a little bit earlier.
Something to consider.
Be well,
John <><
Monday, April 13, 2015
Healthy living update
Last week was a great week as far as walking goes. I set a new daily step record on Tuesday (19K+) and a high count for the week at over 91,000 steps.
I did a little running and think that will be the trend. One or two days per week of running of some sort. Last week it was 1 mile runs and walk. Today it was half mile intervals with a little faster pace. I have yet to get on the outdoor bicycle. I'll get some time on the indoor cycle as I pedal while watching baseball during the summer.
Lots of rain in the forecast for this week. I'll have to see how heavy the rain will be or make some other arrangements to get my steps in. I'm just going to try to keep moving.
Be well,
John <><
I did a little running and think that will be the trend. One or two days per week of running of some sort. Last week it was 1 mile runs and walk. Today it was half mile intervals with a little faster pace. I have yet to get on the outdoor bicycle. I'll get some time on the indoor cycle as I pedal while watching baseball during the summer.
Lots of rain in the forecast for this week. I'll have to see how heavy the rain will be or make some other arrangements to get my steps in. I'm just going to try to keep moving.
Be well,
John <><
Thursday, April 9, 2015
Dropping Weight ... s l o w l y.
After getting back to steady walking and light exercise for a couple of weeks, the (regained) weight of the winter months is finally starting to melt away. Diet wise, I am also doing better. I never really went back to poor food choices, I was just eating more than I needed to be eating.
To help keep track of how much I'm actually eating, I've gone back to logging all of my intake on My Fitness Pal. It's a handy little app that can track your meals and snacks and will link to most other fitness apps or wearable devices. My Run Keeper miles and calories automatically sync to my My Fitness Pal app. It's pretty handy for keeping track of diet and exercise.
I know there are other apps that can do the same thing or devices that can do it all, but these are the ones that I started with and it is just easier for me to keep up with it. Besides, I really like the data base for foods on My Fitness Pal. It seems to be the best of the other apps that I've tried or looked into.
I'm always a little concerned about diet and exercise on the road. The benefit of walking is that you only need a decent pair of shoes and can walk pretty much anywhere. Diet can be a little trickier. It's easier if I'm eating alone than if I go out with others. On my own I've often just gone to the deli counter for some sliced turkey and picked up some fruit or yogurt to take back to my hotel room. Going out to restaurants with others isn't too bad, but going to someone's house or eating at a church meal can be tough.
In any case, now that the weight has starting coming off, I plan to keep at it. I've learned that I'm going to always have to monitor my intake in some fashion or risk putting it back on. I don't want that to happen again. I'm working on the philosophy of "I'm not losing weight. I'm getting rid of it. I have no intention of finding it again!"
Be well,
John <><
To help keep track of how much I'm actually eating, I've gone back to logging all of my intake on My Fitness Pal. It's a handy little app that can track your meals and snacks and will link to most other fitness apps or wearable devices. My Run Keeper miles and calories automatically sync to my My Fitness Pal app. It's pretty handy for keeping track of diet and exercise.
I know there are other apps that can do the same thing or devices that can do it all, but these are the ones that I started with and it is just easier for me to keep up with it. Besides, I really like the data base for foods on My Fitness Pal. It seems to be the best of the other apps that I've tried or looked into.
I'm always a little concerned about diet and exercise on the road. The benefit of walking is that you only need a decent pair of shoes and can walk pretty much anywhere. Diet can be a little trickier. It's easier if I'm eating alone than if I go out with others. On my own I've often just gone to the deli counter for some sliced turkey and picked up some fruit or yogurt to take back to my hotel room. Going out to restaurants with others isn't too bad, but going to someone's house or eating at a church meal can be tough.
In any case, now that the weight has starting coming off, I plan to keep at it. I've learned that I'm going to always have to monitor my intake in some fashion or risk putting it back on. I don't want that to happen again. I'm working on the philosophy of "I'm not losing weight. I'm getting rid of it. I have no intention of finding it again!"
Be well,
John <><
Tuesday, April 7, 2015
Running
Last week I made an attempt at getting back into running. It's an idea that I've been toying with for some time. I made a start at it last year but was having some foot issues that needed a surgical correction. Although I am not real pleased with the results of the surgery, it did help some and I should be able to run now.
Still, I have put off running. Poor knees, poor condition and lack of real will have all had their part in not running. Enough is enough.
Last week I managed a sequence of walk/run intervals of half miles for four miles and ended with a half mile walk -- two miles of running, two and a half walking. Yesterday I upped the interval to one mile intervals and started with the run for a run/walk/run/walk four mile total. I felt better than I expected. My times were about what I expected with the first mile run at just under eleven minutes and the second one at a little over.
I'm still not convinced that running is going to get into my system in a way that I'll be doing it on a regular basis, but I did feel pretty good the rest of the day. It was that "I had a good workout" tired kind of feeling that makes you feel good about yourself and your day. I finished the day with some good stretching while watching the NCAA basketball final.
Today, I think I'll start out with a little run. I don't know that I'll set a goal distance. Maybe I'll just start running and see how it goes. I know that's not the way to go about building endurance or increasing time but those things aren't really that important to me. I'll just see how I feel at a mile and either go a little longer or stop and walk for a little while. I may or may not run again. We'll see.
It's not goal motivated or anything and it may not work in making a habit of running. For now, that's okay. Right now I'm just interested in getting the miles in (walking or running) and making my daily step goal. I don't plan to run a 5K or anything like that. I'm just trying to maintain a level of fitness that is more healthy than what I've done in the past.
Be healthy.
Be well,
John <><
Still, I have put off running. Poor knees, poor condition and lack of real will have all had their part in not running. Enough is enough.
Last week I managed a sequence of walk/run intervals of half miles for four miles and ended with a half mile walk -- two miles of running, two and a half walking. Yesterday I upped the interval to one mile intervals and started with the run for a run/walk/run/walk four mile total. I felt better than I expected. My times were about what I expected with the first mile run at just under eleven minutes and the second one at a little over.
I'm still not convinced that running is going to get into my system in a way that I'll be doing it on a regular basis, but I did feel pretty good the rest of the day. It was that "I had a good workout" tired kind of feeling that makes you feel good about yourself and your day. I finished the day with some good stretching while watching the NCAA basketball final.
Today, I think I'll start out with a little run. I don't know that I'll set a goal distance. Maybe I'll just start running and see how it goes. I know that's not the way to go about building endurance or increasing time but those things aren't really that important to me. I'll just see how I feel at a mile and either go a little longer or stop and walk for a little while. I may or may not run again. We'll see.
It's not goal motivated or anything and it may not work in making a habit of running. For now, that's okay. Right now I'm just interested in getting the miles in (walking or running) and making my daily step goal. I don't plan to run a 5K or anything like that. I'm just trying to maintain a level of fitness that is more healthy than what I've done in the past.
Be healthy.
Be well,
John <><
Wednesday, April 1, 2015
April Goals
March turned out to be a pretty good month for getting back on track. Now we are on to April!
I certainly plan to keep up with the daily walking. I managed a nice walk on most days in March and averaged over 10,000 steps per day in spite of missing the mark on 10 days.
I've decided that I'll work on a little running, but don't plan on making it a priority. In spite of the additional benefits; it's just not that important to me. I'll take in on a daily basis.
I am going to work on getting a bicycle ride in at least once a week and start back to working on some weight work, probably in a circuit training routine rather than strength training. I'll be adding these to my walking a little at a time. I do expect some challenges as I'll be away from home and out of routine several days in April. I guess I'll be counting on walking and body weight exercises on those days.
I've been better about watching the food intake and am looking forward to the fresh fruits and vegetables of spring and summer. I just need to be a little bit more diligent about the daily intake. I would like to go into May back around the 200 pound mark.
Set your April goals now!
Here we go!
Be well,
John <><
I certainly plan to keep up with the daily walking. I managed a nice walk on most days in March and averaged over 10,000 steps per day in spite of missing the mark on 10 days.
I've decided that I'll work on a little running, but don't plan on making it a priority. In spite of the additional benefits; it's just not that important to me. I'll take in on a daily basis.
I am going to work on getting a bicycle ride in at least once a week and start back to working on some weight work, probably in a circuit training routine rather than strength training. I'll be adding these to my walking a little at a time. I do expect some challenges as I'll be away from home and out of routine several days in April. I guess I'll be counting on walking and body weight exercises on those days.
I've been better about watching the food intake and am looking forward to the fresh fruits and vegetables of spring and summer. I just need to be a little bit more diligent about the daily intake. I would like to go into May back around the 200 pound mark.
Set your April goals now!
Here we go!
Be well,
John <><
Saturday, March 28, 2015
Weekend Indulgence
Yep. It's going to be a weekend of indulgence. While I'll try not to over do it, I'm not going to obsess about it either.
I love getting to see my kids and that will be the focus.
On the other hand, my daughter-in-law has invited me to join her in her weekend workouts.
Hmmm...
it couldn't hurt, right?
Actually, it could kill me! She's young (mid 20s), fit and works out daily (P90X).
I'm mid 50s and walk.
Maybe I'll just go for a walk.
Be well,
John <><
I love getting to see my kids and that will be the focus.
On the other hand, my daughter-in-law has invited me to join her in her weekend workouts.
Hmmm...
it couldn't hurt, right?
Actually, it could kill me! She's young (mid 20s), fit and works out daily (P90X).
I'm mid 50s and walk.
Maybe I'll just go for a walk.
Be well,
John <><
Tuesday, March 24, 2015
Making Adjustments
Okay, so my brother suggested that I might be a little ambitious with stepping up my running as much as I planned on this week, He might be right.
The daily 10,000 steps won't be a problem (except for the stormy day in the forecast). I've kept up with the squats and push ups, but not the ab work. I still haven't worked into a workout pattern other than getting out to walk (and now sometimes, walk/run) every day.
After yesterday's walk/run (alternating half miles, beginning and ending with walks), I am feeling the effects of being old(er) and out of shape. Actually, it didn't feel too bad during the runs, and I felt pretty good yesterday night (you know, that good kind of tired), but the legs and feet are sore today. So it will be an easy slow walk today and maybe I'll rethink the total running distance for this week and work my up more slowly. I was really expecting more difficulty from cardio conditioning than from muscle/joint soreness.
Yeah, this aging thing has its drawbacks.
Enough moaning! Back to it (with some small adjustments due to not being as young as I used to be)!
Be well,
John <><
The daily 10,000 steps won't be a problem (except for the stormy day in the forecast). I've kept up with the squats and push ups, but not the ab work. I still haven't worked into a workout pattern other than getting out to walk (and now sometimes, walk/run) every day.
After yesterday's walk/run (alternating half miles, beginning and ending with walks), I am feeling the effects of being old(er) and out of shape. Actually, it didn't feel too bad during the runs, and I felt pretty good yesterday night (you know, that good kind of tired), but the legs and feet are sore today. So it will be an easy slow walk today and maybe I'll rethink the total running distance for this week and work my up more slowly. I was really expecting more difficulty from cardio conditioning than from muscle/joint soreness.
Yeah, this aging thing has its drawbacks.
Enough moaning! Back to it (with some small adjustments due to not being as young as I used to be)!
Be well,
John <><
Saturday, March 21, 2015
From the Last Week of Winter to the First week of Spring!
Today I am looking forward to wrapping up my week of 80,000 steps. I start the day at a little over 74K, so today will be a breeze. I'll go ahead and make sure that I get in 10K steps just to keep that streak going, but I am starting to look at fitness goals for next week.
Yesterday I did a little running to go with my walking and think that I will include a small amount of running in my goal for next week. I also want to include some simple bodyweight stuff into my routine for next week.
Here's what I'm thinking:
* Continue with at least 10,000 steps per day
* Run 7 miles (I don't plan on running everyday. I'm thinking 1.5 every other day, + a mile somewhere during the week)
* 400 push ups (75, 50, 75, 0, 75, 50, 75)
* 20 walking lunges (10 each leg) every half mile while walking on non-running days.
* 700 squats (I haven't decided how I'll do that yet, maybe 100 X 7 or maybe work a rest day or maybe go heavier on walk days, lighter on run days. We'll see)
* 600 crunches (100/day with a 0 day in the middle)
* 12 1 minute planks
For a 50+ yr old, out of shape guy that hasn't been doing much of anything it looks like a lot when you read it all together. For anyone that is in even modest shape or works our regularly, it's pretty light.
For me, it's more than I have been doing and yet it is still pretty doable. The running still gets counted in with the daily step count as do the walking lunges. Those add a little variety to the steps and work the cardio and legs differently. The push ups, squats and abs are not a big deal, just a way to make sure I'm doing something for a little strength along with the walking.
At some point, I'll probably take a short bicycle ride.
That's the fitness plan for the week.
I know that if I don't spell it out, it won't happen.
Do you have a plan?
Be well,
John <><
Yesterday I did a little running to go with my walking and think that I will include a small amount of running in my goal for next week. I also want to include some simple bodyweight stuff into my routine for next week.
Here's what I'm thinking:
* Continue with at least 10,000 steps per day
* Run 7 miles (I don't plan on running everyday. I'm thinking 1.5 every other day, + a mile somewhere during the week)
* 400 push ups (75, 50, 75, 0, 75, 50, 75)
* 20 walking lunges (10 each leg) every half mile while walking on non-running days.
* 700 squats (I haven't decided how I'll do that yet, maybe 100 X 7 or maybe work a rest day or maybe go heavier on walk days, lighter on run days. We'll see)
* 600 crunches (100/day with a 0 day in the middle)
* 12 1 minute planks
For a 50+ yr old, out of shape guy that hasn't been doing much of anything it looks like a lot when you read it all together. For anyone that is in even modest shape or works our regularly, it's pretty light.
For me, it's more than I have been doing and yet it is still pretty doable. The running still gets counted in with the daily step count as do the walking lunges. Those add a little variety to the steps and work the cardio and legs differently. The push ups, squats and abs are not a big deal, just a way to make sure I'm doing something for a little strength along with the walking.
At some point, I'll probably take a short bicycle ride.
That's the fitness plan for the week.
I know that if I don't spell it out, it won't happen.
Do you have a plan?
Be well,
John <><
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