May summary, June goals

I have to say I'm a little disappointed in my May. Although I easily managed to reach my step goal of 400,000 steps and I feel pretty good, my weight has remained steady at around 208-209 pounds. I've been keeping a pretty good watch on my calories but think that I may need to adjust my carb calories down a bit while boosting the protein and fat calories.

I set personal bests for walking in May and continued to work on a little running. I want to continue to run and will include that in my June goals. I'm also getting started a little earlier in the day and will continue to trend that way as the days continue to get warmer.

For June:
I'll continue with the step goal of 400,000 steps for the 30 day month.

I want complete an inverse pyramid interval run of 1 mile, 3/4, 1/2, 1/4, 1/4, 1/2, 3/4, 1 mile with 1/4 mile walks between.

I plan to add some HIIT sessions 2 or three times per week. I haven't figured out exactly what they will look like, but want to get serious about adding something significant to my fitness routine.

While I'd like to end June below the 200 pound mark, I'll be pleased to meet my other goals, do well on what I eat and end up at anything less than I am now. I really don't want to obsess over the weight as much as I want to be healthy.

It's almost most summer.
They say you eat well to look good in street clothes and exercise to look good in swimwear.
How will you look at the pool, lake or beach this summer?

Be well,
John <><

May Goals; mid-month assessment

I'm feeling pretty good about May health goals.

My S-health app went through some updates that I don't really care for in the way that it keeps track of my daily steps, but that's okay. I'm still doing very well and will be far ahead of what I set as a monthly goal.

I haven't been very good about getting that early start in the day and that may have to change as the weather gets warmer. It may just come down to choosing which I like less--walking early or sweating a little more. Chances are I'll choose to sweat and rehydrate.

Last week, I finally got around to using the weight machine during a Cardinal game. I plan on that again during tonight's game. It actually felt pretty good and really boosted the metabolism and calorie burn for the day. On the downside, it is in the evening and I'm not sure that's the best time for boosting the metabolic rate. Seems like that would be more advantageous earlier in the day.

I've been paying closer attention to my food intake and that has been paying off quite nicely. I've increased the amount of protein in my diet and that seems to really help with the weight loss. My weight is back to where it was at this time last year and I aim to get back to my mid June weight by mid June!
I'll have to keep it up to get my weight down to around 190. I'd like to be in a maintenance state by the time we gather for our family reunion in mid August.

All-in-all, life is good!

Be well,
John <><

It's About ... Time!

For today's Healthy Living post, head over to my other blog, Out of My Hat.

Be well,
John <><

Making exercise a priority

I was dressed and ready for my morning walk. The plan was to walk the 1.5+ miles to a little coffee shop on the square in Ozark, enjoy an Americano and walk home.
But it's raining.

I decided to join the old people at the mall. Actually, I'm surprised at the number of not so old people walking in the mall. It's not a bad place. It's dry, cool in the warm weather and warm in the cold weather. And there is a Starbucks.

RunKeeper coverage isn't so great so I'm targeting a specific number of steps even though RunKeeper is tracking.

I'm  thinking that I probably won't do this often, but it's nice to have the option for a no excuses kind of day.

Be well,
John <><

May Goals

It's May!
And that means it's time to set some new goals.

For this month I've upped my daily step goal from 11,000 to 12,900. I managed to make my daily goal every day in April but am not going to obsess about it in May. The main thing will be to average 12,900 which will give me 400,000 steps for the month.

I managed to run nearly 12 miles in April and doubt that I'll do much more for May. Once or twice a week is enough for this old guy.

I do need to do some more strength training. I should work on that during the Cardinal baseball games that I watch since I have a fine view of the TV from the weight machine.

Food wise I've done well and managed to shed 8 of those regained pounds. I have more to go and will continue to keep an eye on everything I consume--not in a crazy restrictive way, just in an awareness way.

I'm trying something different today. I'm a slow starter in the morning and it is usually late morning before I get around to going out for my walk. Today I got up with Chris and rode with her to her daily soda stop. I walked across the street to the Ozark Starbucks and am blogging from there while enjoying my venti 5-shot Americano.
After a refill cup of coffee and a stop at the bathroom, I'll set off on the 6 mile walk home.

It's a little cool this morning but I'm thinking this might be a good plan as the days get warmer. In any case, it will get my May off to a fine start!

Set your goals.
Work to achieve them.
Be well,

John <><

April Goals Report and Looking Towards May

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 <><

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 <><

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 <><

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 <><

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 <><