So March comes to an end and quietly fades into the history books.
And it is a good thing.
Fitness and diet wise, March has been a bust.
After walking a hundred miles in January and again in February, I took a break in March and didn't track any miles. My diet was also a little off as we managed to take advantage of a twofer sale at our local Braum's ice cream shop.
In a way it seems unfair that it only takes one month to undo the previous two months work, but that's the truth of it.
And so...
Back to it.
In spite of some dietary lapses, I have still been pretty aware of the transgressions as they happened. That makes recovery a little easier since it is just a matter of discipline. I'm a believer in the abs built in the kitchen philosophy, but also know the benefits of exercise.
Personally, I go with -- Diet for weight management. Exercise for good health.
April brings mild temperatures, strong winds, spring storms and plan to return to the lifestyle and diet that makes me feel good.
Here we go!
Nothing you do today can change the past. Everything you do today will affect the future.
John
Thursday, March 31, 2016
Monday, March 21, 2016
Processed Food Fast
Just as an experiment, I think that I'll keep a log of the processed foods that I consume during the day.
For the most part, we have eliminated most processed foods and primarily shop the perimeter of the grocery store. If you use the perimeter method of shopping you'll find dairy, meats and produce and skip all of the canned, boxed and prepared foods.
About the only regular processed food item in my diet is whey isolate protein powder and I really need to increase my use of that and get a little more protein into my day.
I am a believer that abs are gained in the kitchen more than in the gym and need to get back to focusing on diet and preparing healthy meals. Our big meal of the day (usually late afternoon/early evening) isn't the problem. I think that lunch or midday eating is the biggest obstacle in my daily diet. Breakfast is not too bad, usually coffee and a smoothie or maybe some eggs.
The midday meal is a problem because it is usually unplanned and is whatever is available when I decide to eat. If I am out, that usually spells trouble on the healthy scale. I know that there are healthy options for eating out, but the truth is I tend to go for the fast option rather than the healthy one.
Late night snacking is also a problem. I need to make some more protein/fiber cookies or stick to a fruit smoothie and leave the nachos alone and the ice cream in the freezer! I know -- those things shouldn't be in the house if I'm sticking to the perimeter shopping method!
I know that my diet diary will show several processed items from time to time. I haven't eliminated them from my diet. I just want to see how I stand and how much of an adjustment is necessary to be comfortably healthy.
Comfortably healthy is my personal term for the compromise I'm willing to make between absolutely no junk food and satisfying my dietary cravings with an occasional indulgence or convenience.
So this isn't really a fast from processed foods as much as it is an awareness of processed foods. The awareness should create a marked decrease in consumption...
...at least that is the hope!
Eat well.
Be well.
John <><
For the most part, we have eliminated most processed foods and primarily shop the perimeter of the grocery store. If you use the perimeter method of shopping you'll find dairy, meats and produce and skip all of the canned, boxed and prepared foods.
About the only regular processed food item in my diet is whey isolate protein powder and I really need to increase my use of that and get a little more protein into my day.
I am a believer that abs are gained in the kitchen more than in the gym and need to get back to focusing on diet and preparing healthy meals. Our big meal of the day (usually late afternoon/early evening) isn't the problem. I think that lunch or midday eating is the biggest obstacle in my daily diet. Breakfast is not too bad, usually coffee and a smoothie or maybe some eggs.
The midday meal is a problem because it is usually unplanned and is whatever is available when I decide to eat. If I am out, that usually spells trouble on the healthy scale. I know that there are healthy options for eating out, but the truth is I tend to go for the fast option rather than the healthy one.
Late night snacking is also a problem. I need to make some more protein/fiber cookies or stick to a fruit smoothie and leave the nachos alone and the ice cream in the freezer! I know -- those things shouldn't be in the house if I'm sticking to the perimeter shopping method!
I know that my diet diary will show several processed items from time to time. I haven't eliminated them from my diet. I just want to see how I stand and how much of an adjustment is necessary to be comfortably healthy.
Comfortably healthy is my personal term for the compromise I'm willing to make between absolutely no junk food and satisfying my dietary cravings with an occasional indulgence or convenience.
So this isn't really a fast from processed foods as much as it is an awareness of processed foods. The awareness should create a marked decrease in consumption...
...at least that is the hope!
Eat well.
Be well.
John <><
Monday, February 22, 2016
Tough week in health news
Wow! It has been a tough week on the health news front!
In the past week (actually about 10 days) I have received news of three people I know that have received cancer diagnosis and one cancer patient that is not doing well at all.
While cancer is still a mystery and it seems that any one can get it in its many variations, I know that are are also things that we can do that will put ourselves on the less-likely-to-get-cancer list.
I am thankful that it is becoming easier to identify and obtain foods that are organically grown. I am also grateful that there is more information available to us to help us with living more healthful lifestyles and pointing out exposures to everyday carcinogens.
Even so, cancer seems to strike people from all walks of life.
Early detection is a big deal when it comes to treatment so it's probably time for me to take care of some past due screenings. Maybe the same is true for you.
Eat well.
Get some exercise.
Take care of your body.
It's the only one you get!
John <><
In the past week (actually about 10 days) I have received news of three people I know that have received cancer diagnosis and one cancer patient that is not doing well at all.
While cancer is still a mystery and it seems that any one can get it in its many variations, I know that are are also things that we can do that will put ourselves on the less-likely-to-get-cancer list.
I am thankful that it is becoming easier to identify and obtain foods that are organically grown. I am also grateful that there is more information available to us to help us with living more healthful lifestyles and pointing out exposures to everyday carcinogens.
Even so, cancer seems to strike people from all walks of life.
Early detection is a big deal when it comes to treatment so it's probably time for me to take care of some past due screenings. Maybe the same is true for you.
Eat well.
Get some exercise.
Take care of your body.
It's the only one you get!
John <><
Sunday, February 21, 2016
Sleep
It has been a while since I've had an exceptionally poor night's sleep ... until last night.
For the most part, I've been pretty mindful of my late day caffeine intake but I had a little more than my usual nothing yesterday and paid for it with a poor night of rest.
I thought about getting up several times during the night, but opted for just benefiting from resting even though I wasn't asleep. I have found that resting quietly often leads to a full sleep cycle before waking again and having to restart the sleep process. Now that it is early morning and too late to manage another complete cycle, I decided to get up and enjoy a cup of coffee and the quiet time.
Back in the day, afternoon caffeine never bothered me. I guess one benefit to sleep deprivation is that your body can shut off and sleep whenever you get the chance!
It's funny that it was just yesterday that I was posting on a thread about sleep. For the past year (since retiring) I have slept better than ever. My 4.5 hours per night (sometimes 3) has nearly doubled to 7.5 hours per night. I sleep until I'm finished sleeping and feel great. At 4.5 hours, I don't remember feeling tired and I usually woke up without an alarm. But a regular sleep schedule does wonders for an overall feeling of well being.
I'll do better about watching the caffeine consumption past noon, even on the unusual days like yesterday. I managed three full sleep cycles last night so I'll be good for today and will rest well tonight.
Live well.
Eat well.
Rest well.
John <><
For the most part, I've been pretty mindful of my late day caffeine intake but I had a little more than my usual nothing yesterday and paid for it with a poor night of rest.
I thought about getting up several times during the night, but opted for just benefiting from resting even though I wasn't asleep. I have found that resting quietly often leads to a full sleep cycle before waking again and having to restart the sleep process. Now that it is early morning and too late to manage another complete cycle, I decided to get up and enjoy a cup of coffee and the quiet time.
Back in the day, afternoon caffeine never bothered me. I guess one benefit to sleep deprivation is that your body can shut off and sleep whenever you get the chance!
It's funny that it was just yesterday that I was posting on a thread about sleep. For the past year (since retiring) I have slept better than ever. My 4.5 hours per night (sometimes 3) has nearly doubled to 7.5 hours per night. I sleep until I'm finished sleeping and feel great. At 4.5 hours, I don't remember feeling tired and I usually woke up without an alarm. But a regular sleep schedule does wonders for an overall feeling of well being.
I'll do better about watching the caffeine consumption past noon, even on the unusual days like yesterday. I managed three full sleep cycles last night so I'll be good for today and will rest well tonight.
Live well.
Eat well.
Rest well.
John <><
Monday, February 15, 2016
Minor Setback
I'm experiencing a minor setback on the February goals.
I've noticed a little soreness and a little swelling in my right knee and I'm guessing the daily squats are the culprit. I've tried modifying my stance a bit and that seems to help with the discomfort while doing them, but the problem persists.
The goal oriented side of my says, "press on," but the more sensible side says that maybe it's time to back off a bit.
That's also the part of me that says, "Dang! I hate getting old!"
Although I've never had a doctor look at it, I'm thinking that a knee replacement may be in my future. There have been issues with this knee in the past.
I am going to keep up with the walking (that doesn't seem to bother it) and see if the slight swelling will go down just by eliminating the squats. I'll also look at doing something else as an additional exercise after taking a few days off.
Sacrebleu!
John
I've noticed a little soreness and a little swelling in my right knee and I'm guessing the daily squats are the culprit. I've tried modifying my stance a bit and that seems to help with the discomfort while doing them, but the problem persists.
The goal oriented side of my says, "press on," but the more sensible side says that maybe it's time to back off a bit.
That's also the part of me that says, "Dang! I hate getting old!"
Although I've never had a doctor look at it, I'm thinking that a knee replacement may be in my future. There have been issues with this knee in the past.
I am going to keep up with the walking (that doesn't seem to bother it) and see if the slight swelling will go down just by eliminating the squats. I'll also look at doing something else as an additional exercise after taking a few days off.
Sacrebleu!
John
Wednesday, February 10, 2016
Bad Day...
So yesterday wasn't a great day.
It was windy and cold and I let the fact that I had built an extra day of walking miles into my first week keep me from walking in the single digit (F) wind chill temps. I did get my squats, push-ups and ab work in and my diet was okay, but I do feel like I should have used my Nordic Track or indoor cycle or something.
Oh well. That was yesterday and this is today.
The sun is shining and it is warming up nicely. Perhaps I will double up on mileage today and regain my one day cushion.
If you had a bad day, put it behind you and make today a good day. I really believe that you don't even need to pressure yourself into making up for the bad day. Just make today a good one.
Eat well.
Live well.
Be well.
John <><
It was windy and cold and I let the fact that I had built an extra day of walking miles into my first week keep me from walking in the single digit (F) wind chill temps. I did get my squats, push-ups and ab work in and my diet was okay, but I do feel like I should have used my Nordic Track or indoor cycle or something.
Oh well. That was yesterday and this is today.
The sun is shining and it is warming up nicely. Perhaps I will double up on mileage today and regain my one day cushion.
If you had a bad day, put it behind you and make today a good day. I really believe that you don't even need to pressure yourself into making up for the bad day. Just make today a good one.
Eat well.
Live well.
Be well.
John <><
Monday, February 8, 2016
February Goal Update
The first week of February is now in the past and it is time for a brief look at how I am progressing towards my goals.
I am on pace (actually a day ahead of schedule) to meet my goal of walking 100 miles with 25.3 miles for the week. I am also keeping up with my schedule on both the 30 day squat/push-up challenge and the 30 day ab challenge.
I haven't done any running, but am looking forward to adding some bicycling to my days when the weather is a little bit warmer.
I also haven't added any other exercise to my regular routine. I am beginning to to a little bit of yoga in the evenings, but nothing that can be counted as really serious.
I managed to shed the few pounds that I gained on vacation and am back on the decrease. I feel really good and am less likely to use weight as a measurement of good health than I once did, but I also know that I am still a little heavy. Though I no longer meet the obese criteria (BMI >30), I am still overweight. Working on it -- just not focused on weight as a measurement of health.
John <><
I am on pace (actually a day ahead of schedule) to meet my goal of walking 100 miles with 25.3 miles for the week. I am also keeping up with my schedule on both the 30 day squat/push-up challenge and the 30 day ab challenge.
I haven't done any running, but am looking forward to adding some bicycling to my days when the weather is a little bit warmer.
I also haven't added any other exercise to my regular routine. I am beginning to to a little bit of yoga in the evenings, but nothing that can be counted as really serious.
I managed to shed the few pounds that I gained on vacation and am back on the decrease. I feel really good and am less likely to use weight as a measurement of good health than I once did, but I also know that I am still a little heavy. Though I no longer meet the obese criteria (BMI >30), I am still overweight. Working on it -- just not focused on weight as a measurement of health.
John <><
Monday, February 1, 2016
First day of February
I didn't get out for my walk as early as I would have liked this morning, but I did manage to finish my three miles by 10:40. I also took care of day 1 of the squat/push-up challenge. I did the ab challenge in the afternoon and doubled up on the few push-ups because of a last minute decision to attend a lunch meeting at our Baptist Association office.
I've decided to up the squat/push-up challenge to 5000/2000. I found this plan for 5000/1000 and will just double the push-ups every day (I decided this after the morning session).
When it comes right down to it, it really isn't all that much on a daily basis so I'm sure that I'll find other stuff to do. But it is more than I've been doing and so I'll consider this my daily minimum and anything else as extra.
Simple steps...
John <><
I've decided to up the squat/push-up challenge to 5000/2000. I found this plan for 5000/1000 and will just double the push-ups every day (I decided this after the morning session).
When it comes right down to it, it really isn't all that much on a daily basis so I'm sure that I'll find other stuff to do. But it is more than I've been doing and so I'll consider this my daily minimum and anything else as extra.
Simple steps...
John <><
Sunday, January 31, 2016
February Fitness Goals
In my last post I said that I was going to have to up my fitness game a bit. I have just passed my January goal of walking 100 miles.
For February I am going to keep walking and will use 100 miles again (even though there are two fewer days) and plan to incorporate some running into the 100 mile total. I am also going to do two 30 day challenges which will take me until March 1st to complete.
I have done each of these in different months in the past. I'll be doing them together next month.
The 30-day Ab Challenge and the 30-day 3000 Squat/1000 Push-up Challenge.
That will give me a little upper body, a little lower body and some good core work.
I think I'll leave the Twitter link (and also the Facebook link) turned off for my daily walking and will spare my friends the almost daily posts of the two challenges, as well. My RunKeeper friends will see my walks/runs and I will probably post some progress reports here.
Have a great February.
Be well!
John <><
For February I am going to keep walking and will use 100 miles again (even though there are two fewer days) and plan to incorporate some running into the 100 mile total. I am also going to do two 30 day challenges which will take me until March 1st to complete.
I have done each of these in different months in the past. I'll be doing them together next month.
The 30-day Ab Challenge and the 30-day 3000 Squat/1000 Push-up Challenge.
That will give me a little upper body, a little lower body and some good core work.
I think I'll leave the Twitter link (and also the Facebook link) turned off for my daily walking and will spare my friends the almost daily posts of the two challenges, as well. My RunKeeper friends will see my walks/runs and I will probably post some progress reports here.
Have a great February.
Be well!
John <><
Wednesday, January 27, 2016
Beach body -- NOT!
It's said that you diet to look good dressed in street clothes and exercise to look good at the beach.
Well, I guess I need to get to some serious exercise!
On the bright side of things there are plenty of fit bodies on the beach and although I am not one of them, I am at least to the point that I don't mind taking my shirt off at the beach anymore.
Having said that, seeing the many fit people -- men and women, young and old -- that are in pretty decent shape (and I mean that as in good condition as well as having a good form), I am thinking that I need to up my fitness game in the coming months.
I am just 4 days and less than 10 miles from hitting my 100 mile walking goal for January. I haven't decided on fitness goals for February just yet, but it will definitely be more than just walking! I'll get back to you on those next Monday (Feb 1).
Be well,
John <><
Well, I guess I need to get to some serious exercise!
On the bright side of things there are plenty of fit bodies on the beach and although I am not one of them, I am at least to the point that I don't mind taking my shirt off at the beach anymore.
Having said that, seeing the many fit people -- men and women, young and old -- that are in pretty decent shape (and I mean that as in good condition as well as having a good form), I am thinking that I need to up my fitness game in the coming months.
I am just 4 days and less than 10 miles from hitting my 100 mile walking goal for January. I haven't decided on fitness goals for February just yet, but it will definitely be more than just walking! I'll get back to you on those next Monday (Feb 1).
Be well,
John <><
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