Today during my morning workout I did 8 regular push-ups. It was FANTASTIC! I also increased the number of jumping jacks to 20. I am either maxing out on or have reached a limit that would effect the time allotted on my other exercises.
Breakfast was a shake. Lunch was a 6"turkey sub on flat bread. For dinner I had two leftover chicken corn burritos.
Daily totals: Achieved/Current Goal
Steps: 5969+/6000
Cal intake:1484/1500
Cal burn: 855+/900
Walk time: 34:32/40min
Liquid intake: 84/100oz
Monday, June 30, 2014
Sunday, June 29, 2014
The Weekend
Saturday:
For breakfast I had an apple. I then went to the dump and got rid of over 200 pounds of junk. We then went to the park where we let the kids play on the playground while we walked around the path twice. We then went to D&B and Bi-Mart to look for better quality water bottles for the kids. We didn't find any the water bottles but we did find 22lr ammo at Bi-Mart which took my breath away. After shopping because the kids were so good we went in to eat at Jack-in-the-Box where i got a grilled turkey, bacon, cheddar sandwich. We also got a large fry and drink for every one to share. I got through about half my sandwich and was surprised that I was so close to feeling full. After not having fast food in about a month I have to say the it felt heavy. For dinner we made corn and chicken burritos.
Daily totals: Achieved/Current GoalSteps: 6395+/6000
Cal intake:1544/1500
Cal burn: 899+/900
Walk time: 25:41/40min
Liquid intake: 88/100oz
Sunday:
To day after we went to church I took Ellie shooting. Ellie is getting to be a really good shot. She hit 10 out of 10 on her target and was able to hit all her balloons on the first try. She has a little trouble with the water bottles she was shooting but she was able to eventually hit them. I also shot my navy rifle qualification course and scored a 145 out of 200 which qualifies me as a Sharpshooter. While it is nowhere near what I was shooting when I was in the navy it feels really good to have improved my score.
For breakfast I had an apple. I then went to the dump and got rid of over 200 pounds of junk. We then went to the park where we let the kids play on the playground while we walked around the path twice. We then went to D&B and Bi-Mart to look for better quality water bottles for the kids. We didn't find any the water bottles but we did find 22lr ammo at Bi-Mart which took my breath away. After shopping because the kids were so good we went in to eat at Jack-in-the-Box where i got a grilled turkey, bacon, cheddar sandwich. We also got a large fry and drink for every one to share. I got through about half my sandwich and was surprised that I was so close to feeling full. After not having fast food in about a month I have to say the it felt heavy. For dinner we made corn and chicken burritos.
Daily totals: Achieved/Current GoalSteps: 6395+/6000
Cal intake:1544/1500
Cal burn: 899+/900
Walk time: 25:41/40min
Liquid intake: 88/100oz
Sunday:
To day after we went to church I took Ellie shooting. Ellie is getting to be a really good shot. She hit 10 out of 10 on her target and was able to hit all her balloons on the first try. She has a little trouble with the water bottles she was shooting but she was able to eventually hit them. I also shot my navy rifle qualification course and scored a 145 out of 200 which qualifies me as a Sharpshooter. While it is nowhere near what I was shooting when I was in the navy it feels really good to have improved my score.
Friday, June 27, 2014
The Blahs, Photo Shoots, and Distractions
Thursday:
Yesterday it felt like I had no energy. During my morning work out I felt a severe lack of motivation. On my morning walk felt fine then on my lunchtime walk I felt like my fee were dragging and that it was a chore for me to continue. My morning walk pace was 2.8mph and my lunch time pace was 2.5mph so it was definitely a slower pace. My afternoon walk's pace was 2.7mph and felt much better.
I rounded out my day with photo shoot. When I am on a shoot I do a lot of squatting and bending in to weird and often uncomfortable positions in order to get the shot. It may seem funny to watch but the results speak for themselves.
For breakfast I had 2 hard boiled eggs and an apple. Lunch was 3 hot dogs that work provided. Dinner was a lovely chicken and tofu with peanut sauce stir-fry that my mom made with the help of my family while I was on my shoot.
Daily totals: Achieved/Current Goal
Steps: 7639+/6000
Cal intake:1452/1500
Cal burn: 695+/900
Walk time: 47:12/40min
Liquid intake: 88/100oz
Friday:
I didn't get much sleep last night because I deiced to binge watch a T.V. show on Netflix. As distractions go I would say that the T.V. is my number on distraction, followed by my computer, and then my phone. I am easily distracted by shiny... squirrel!
I didn't make my walk time because I had to run home on my lunch to replace a contact that fell out. My second walk of the day was during a lull in the storms we had today.
Daily totals: Achieved/Current Goal
Steps: 6270/6000
Cal intake:1501/1500
Cal burn: 887+/900
Walk time: 25:14/40min
Liquid intake: 72/100oz
Yesterday it felt like I had no energy. During my morning work out I felt a severe lack of motivation. On my morning walk felt fine then on my lunchtime walk I felt like my fee were dragging and that it was a chore for me to continue. My morning walk pace was 2.8mph and my lunch time pace was 2.5mph so it was definitely a slower pace. My afternoon walk's pace was 2.7mph and felt much better.
I rounded out my day with photo shoot. When I am on a shoot I do a lot of squatting and bending in to weird and often uncomfortable positions in order to get the shot. It may seem funny to watch but the results speak for themselves.
For breakfast I had 2 hard boiled eggs and an apple. Lunch was 3 hot dogs that work provided. Dinner was a lovely chicken and tofu with peanut sauce stir-fry that my mom made with the help of my family while I was on my shoot.
Daily totals: Achieved/Current Goal
Steps: 7639+/6000
Cal intake:1452/1500
Cal burn: 695+/900
Walk time: 47:12/40min
Liquid intake: 88/100oz
Friday:
I didn't get much sleep last night because I deiced to binge watch a T.V. show on Netflix. As distractions go I would say that the T.V. is my number on distraction, followed by my computer, and then my phone. I am easily distracted by shiny... squirrel!
I didn't make my walk time because I had to run home on my lunch to replace a contact that fell out. My second walk of the day was during a lull in the storms we had today.
Daily totals: Achieved/Current Goal
Steps: 6270/6000
Cal intake:1501/1500
Cal burn: 887+/900
Walk time: 25:14/40min
Liquid intake: 72/100oz
Wednesday, June 25, 2014
Just Wednesday
Today is Wednesday. I walked and did my morning exercises. It could not have been more of a Wednesday. It was just another day of the week. I also went grocery shopping. I stayed under our budget and bought only what we needed.
Today's breakfast was a shake. Lunch was chicken Alfredo with broccoli. Dinner was chicken and carrots with a caramel glaze.
Daily totals: Achieved/Current Goal
Steps: 8929/6000
Cal intake:1197/1500
Cal burn: 1228+/900
Walk time: 48:20/40min
Liquid intake: 112/100oz
Today's breakfast was a shake. Lunch was chicken Alfredo with broccoli. Dinner was chicken and carrots with a caramel glaze.
Daily totals: Achieved/Current Goal
Steps: 8929/6000
Cal intake:1197/1500
Cal burn: 1228+/900
Walk time: 48:20/40min
Liquid intake: 112/100oz
Tuesday, June 24, 2014
Pain and Focus
Today my morning routine went well. I did not have any muscle cramps i did however have a very pleasant muscle burn and fatigue. It has been said, and by whom I do not know, the pain is weakness leaving the body. While hat is true in some cases it is not true in all. Pain can be indicator of an injury. Anyone that is new to exercise should learn the differences between these two types of pain.
Instead of taking a walk during lunch I attended a seminar on surviving the supermarket. The class was hosted by work and taught by Dale Freeman, a retired heath teacher who I had as when I was in high school. In the class talked about how to make good decisions in the supermarket.
Today's session with Patty went really well. We talked a lot about focus and how the mind plays a key role in the fitness process. The lack of drive and focus it what stop many peoples progress when they feel their muscles start to burn and ache or feel out of breath when they are exercising. This morning I pushed through the burn and dull ache to finish my exercises. If I stop when I am tired, like I used to, nothing will change. I will get better, stronger, faster, more coordinated. We can rebuild him; we have the technology!
For breakfast I had two hard boiled eggs. Lunch was subway sandwiches at seminar. Dinner was an egg white omelet with Colby-jack cheese.
Daily totals: Achieved/Current Goal
Steps: 5219/6000
Cal intake:1556/1500
Cal burn: 733+/900
Walk time: 25/40min
Liquid intake: 96/100oz
Instead of taking a walk during lunch I attended a seminar on surviving the supermarket. The class was hosted by work and taught by Dale Freeman, a retired heath teacher who I had as when I was in high school. In the class talked about how to make good decisions in the supermarket.
Today's session with Patty went really well. We talked a lot about focus and how the mind plays a key role in the fitness process. The lack of drive and focus it what stop many peoples progress when they feel their muscles start to burn and ache or feel out of breath when they are exercising. This morning I pushed through the burn and dull ache to finish my exercises. If I stop when I am tired, like I used to, nothing will change. I will get better, stronger, faster, more coordinated. We can rebuild him; we have the technology!
For breakfast I had two hard boiled eggs. Lunch was subway sandwiches at seminar. Dinner was an egg white omelet with Colby-jack cheese.
Daily totals: Achieved/Current Goal
Steps: 5219/6000
Cal intake:1556/1500
Cal burn: 733+/900
Walk time: 25/40min
Liquid intake: 96/100oz
Monday, June 23, 2014
Monday Morning Muscle
This morning as I was doing my squats I got a massive cramp in my left calf. After that I decided that I needed to take a break and get ready for my day. I tomorrow I hope that I don't have another one.
I took three walks today I averaged 2.8mph and walked approximately 2.6 miles. I also spent about a half an hour at the pool with my family. I did 5 water running down and back laps with Ellie as drag. It didn't feel like it was much of a work out until I got out of the water and tried to walk on dry land. It was like my legs were almost jelly. I then played aligator with danny. Alligator is where you have a kid on your back and you use your arms to move yourself around the shallow parts of the water. I went from the one sited of the pool to the other like that stopping along the way so Danny could play on the various water features at the park.
Breakfast today was a 16 oz shake. Lunch was leftover chicken alfredo with broccoli. For dinner I had 3 pieces of Little Caesar's pizza.
Daily totals: Achieved/Current Goal
Steps: 8048+/6000
Cal intake:1680/1500
Cal burn: 1096+/900
Walk time: 45/40min
Liquid intake: 120/100oz
I took three walks today I averaged 2.8mph and walked approximately 2.6 miles. I also spent about a half an hour at the pool with my family. I did 5 water running down and back laps with Ellie as drag. It didn't feel like it was much of a work out until I got out of the water and tried to walk on dry land. It was like my legs were almost jelly. I then played aligator with danny. Alligator is where you have a kid on your back and you use your arms to move yourself around the shallow parts of the water. I went from the one sited of the pool to the other like that stopping along the way so Danny could play on the various water features at the park.
Breakfast today was a 16 oz shake. Lunch was leftover chicken alfredo with broccoli. For dinner I had 3 pieces of Little Caesar's pizza.
Daily totals: Achieved/Current Goal
Steps: 8048+/6000
Cal intake:1680/1500
Cal burn: 1096+/900
Walk time: 45/40min
Liquid intake: 120/100oz
Sunday, June 22, 2014
A Full Weekend
This past Saturdays step and calorie burned stats are inconclusive because we went to the pool and had a photo shoot that was in the water. I decided that it was best if I didn't take my phone where it could potentially get ruined by the water. Let me just say if I had taken my phone with me I would have exceeded both those goals.
Breakfast and lunch was a 16 oz shake. Dinner was what I am calling beef stroganoff.
Daily totals: Achieved/Current Goal
Steps: Easily/5000
Cal intake: 1500/1500
Cal burn: yep/900
Walk time: Does two hours at the pool and an outdoor photo shoot in the water count?
Liquid intake: Adequate
I am looking forward to increasing my goals for the coming week. My step count will be increasing to 6000 steps and my walking time will be increasing to 40 minutes a day. I will continue to do my morning calisthenics.
I am feeling really good. I know if I keep up this pace and mindset I will hit my goals.
*a note about the ads; If they appeal to you please click them as I will get a small commission if you do.
Breakfast and lunch was a 16 oz shake. Dinner was what I am calling beef stroganoff.
Daily totals: Achieved/Current Goal
Steps: Easily/5000
Cal intake: 1500/1500
Cal burn: yep/900
Walk time: Does two hours at the pool and an outdoor photo shoot in the water count?
Liquid intake: Adequate
I am looking forward to increasing my goals for the coming week. My step count will be increasing to 6000 steps and my walking time will be increasing to 40 minutes a day. I will continue to do my morning calisthenics.
I am feeling really good. I know if I keep up this pace and mindset I will hit my goals.
*a note about the ads; If they appeal to you please click them as I will get a small commission if you do.
Friday, June 20, 2014
New morning routine
Today I started a new morning routine.After I get up, I start 10 4ct jumping jacks making sure I get full extension of my legs and am not just jumping up and down like some crazy person. I then do 1 straight legged push-up followed by 10 bent knee push-ups. I then change position and do 20 sit-ups. I change position again in order to do 20 squats, 20 windmill toe touches, 20 alternating lunges, and 20 "chain breakers." I end it all by doing 10 4ct squat-thrusts.
I walked for 30 minutes today. During my lunch break I was able to complete a full loop around the business park in exactly 20 minutes. My average pace was 2.8mph which felt really good. Monday I am going to add a walk during my afternoon break. This will increase my daily step goal and my walk time as well.
As I listen to my body it tells me that it is doing great and that I can push it a little more. I have had more energy in the past two weeks than I have had in a long time.
Breakfast was two hard boiled eggs, an apple, and coffee. Lunch was salad, catered by work. For dinner, I made a sesame beef with peas and rice.
Daily totals: Achieved/Current Goal
Steps: 5503/5000
Cal intake: 1585/1500
Cal burn: 870/900
Walk time: 30/20min
Liquid intake: 97/100oz
I walked for 30 minutes today. During my lunch break I was able to complete a full loop around the business park in exactly 20 minutes. My average pace was 2.8mph which felt really good. Monday I am going to add a walk during my afternoon break. This will increase my daily step goal and my walk time as well.
As I listen to my body it tells me that it is doing great and that I can push it a little more. I have had more energy in the past two weeks than I have had in a long time.
Breakfast was two hard boiled eggs, an apple, and coffee. Lunch was salad, catered by work. For dinner, I made a sesame beef with peas and rice.
Daily totals: Achieved/Current Goal
Steps: 5503/5000
Cal intake: 1585/1500
Cal burn: 870/900
Walk time: 30/20min
Liquid intake: 97/100oz
Thursday, June 19, 2014
New goals on the horzon
I have been
taking a walk during my morning break... I love it. Today I walked for a total
of 35 minutes at an average pace of 2.7 mph. I soon hope to average 3 mph on my
walks as that is a good pace to start a new goal for which to strive.
Breakfast was two hard-boiled eggs, an apple, and a cup of
coffee. Lunch was leftover sesame chicken from last night. Dinner was at my
mom's tonight. We had vegetarian fare that included; grilled tofu, garden burgers,
green salad, and pita bread.
Tomorrow morning
I am going to start my day with some calisthenics. I will use tomorrow as a
starting point in order to set goals for this part of my fitness.
I am also looking to increase many of my goals starting next Monday.
Daily totals: Achieved/Current
Goal
Steps: 6971/5000
Cal intake: 1460/1500
Cal burn: 1100/900
Walk time: 35/20min
Liquid intake: 97/100oz
Steps: 6971/5000
Cal intake: 1460/1500
Cal burn: 1100/900
Walk time: 35/20min
Liquid intake: 97/100oz
Wednesday, June 18, 2014
Two full weeks.
It has been two weeks since I started this journey at 301lbs I have lost 6 lbs which makes me 295lbs. In two weeks I will measure my self again to see if I have gone down in size as well as weight. It will be interesting to see what my average pounds per week are when I have more data and time to average everything out.
Today was a lot nicer than yesterday. I was able to get 35 minutes of walking in. I also played 9 holes of disc golf with my wife. This time we kept score and shot a 33 using the best disc method. Par for the course we played is 27. As we keep playing, I hope to see an improvement in our score.
Breakfast today was two hard boiled eggs and an apple. Lunch was leftover chicken and pasta salad. For dinner, Jenn requested sesame chicken. I found an easy recipe online and we had a wonderful meal. I did not meet my calorie intake goal for the day, but I do not feel hungry or tired as I the calories I ate were high quality and I have plenty of stored energy to use.
Daily totals: Achieved/Current Goal
Steps: 10200/5000
Cal intake: 1265/1500
Cal burn: 1826/900
Walk time: 35/20min
Liquid intake: 108/100oz
Weight: 295lbs/250lbs
Today was a lot nicer than yesterday. I was able to get 35 minutes of walking in. I also played 9 holes of disc golf with my wife. This time we kept score and shot a 33 using the best disc method. Par for the course we played is 27. As we keep playing, I hope to see an improvement in our score.
Breakfast today was two hard boiled eggs and an apple. Lunch was leftover chicken and pasta salad. For dinner, Jenn requested sesame chicken. I found an easy recipe online and we had a wonderful meal. I did not meet my calorie intake goal for the day, but I do not feel hungry or tired as I the calories I ate were high quality and I have plenty of stored energy to use.
Daily totals: Achieved/Current Goal
Steps: 10200/5000
Cal intake: 1265/1500
Cal burn: 1826/900
Walk time: 35/20min
Liquid intake: 108/100oz
Weight: 295lbs/250lbs
Rain Rain Go Away (Tuesday)
(Sorry this is late)
Rain all day kept me inside. I was however able to do laps around the inside of the building. I think I did about 20 laps.
For breakfast I had 2 hard boiled eggs and an apple. Lunch was leftover mac and cheese with peas. For dinner I had a broiled boneless skinless chicken thigh and a pasta salad.
I had another session with Patty. She has been really helpful in keeping me on track and helping me to reinforce good decision making when it comes to food.
Daily totals:
Steps: 4913/5000
Cal intake: 1171/1500
Cal burn: 683/900
Walk time: 20/20min
Liquid intake: 96/100oz
Rain all day kept me inside. I was however able to do laps around the inside of the building. I think I did about 20 laps.
For breakfast I had 2 hard boiled eggs and an apple. Lunch was leftover mac and cheese with peas. For dinner I had a broiled boneless skinless chicken thigh and a pasta salad.
I had another session with Patty. She has been really helpful in keeping me on track and helping me to reinforce good decision making when it comes to food.
Daily totals:
Steps: 4913/5000
Cal intake: 1171/1500
Cal burn: 683/900
Walk time: 20/20min
Liquid intake: 96/100oz
Monday, June 16, 2014
A Monday
Today I walked 1.38 miles in 23 minutes at an average pace 2.6mph.
For breakfast I had a slim-fast shake. For lunch I had a turkey and ham sub with my usual fixings. I had a piece of cake as mid afternoon snack because you know cake. Dinner I had mac and cheese with peas.
After dinner the boy and I went to Home Depot to get some things I needed for my photo set. On the way home we stopped at Starbucks for a snack, I got a nonfat caramel frappuccino.
Daily totals:
Steps: 9791/5000
Cal intake: 1558/1500
Cal burn: 1362/900
Walk time: 28/20min
Liquid intake: 96/100oz
For breakfast I had a slim-fast shake. For lunch I had a turkey and ham sub with my usual fixings. I had a piece of cake as mid afternoon snack because you know cake. Dinner I had mac and cheese with peas.
After dinner the boy and I went to Home Depot to get some things I needed for my photo set. On the way home we stopped at Starbucks for a snack, I got a nonfat caramel frappuccino.
Daily totals:
Steps: 9791/5000
Cal intake: 1558/1500
Cal burn: 1362/900
Walk time: 28/20min
Liquid intake: 96/100oz
Sunday, June 15, 2014
Father's Day Weekend
Because I am limited in my access to a computer I am rolling 3 days of posts into one.
Friday: weddings, travel, and more Chinese food.
I had the honor of photographing a wonderful couples wedding. It was a small ceremony. I really like how the judge stood off to the side and had the couple face the witnesses so we could see thier faces. As a photographer and as a wedding guest I wish that more official would do what this judge did.
For breakfast and lunch I had a 16 ounce shake. Because it was Father's Day weekend we went to Hood River to visit my dad on the way I had a hand full of corn chips and a 16 ounce energy drink to help keep me alert on the drive. For dinner and to celebrate my step brother Nathan's graduation from college we went to the China Gorge restaurant. Each adult ordered an entree and then we all shared them in the family style. I only took small helpings of each entree. At the end of the meal because I took my time and enjoyed my food I felt full but not stuffed.
Because of everything that went on today I was not able to walk for my 20 minutes.
Friday: weddings, travel, and more Chinese food.
I had the honor of photographing a wonderful couples wedding. It was a small ceremony. I really like how the judge stood off to the side and had the couple face the witnesses so we could see thier faces. As a photographer and as a wedding guest I wish that more official would do what this judge did.
For breakfast and lunch I had a 16 ounce shake. Because it was Father's Day weekend we went to Hood River to visit my dad on the way I had a hand full of corn chips and a 16 ounce energy drink to help keep me alert on the drive. For dinner and to celebrate my step brother Nathan's graduation from college we went to the China Gorge restaurant. Each adult ordered an entree and then we all shared them in the family style. I only took small helpings of each entree. At the end of the meal because I took my time and enjoyed my food I felt full but not stuffed.
Because of everything that went on today I was not able to walk for my 20 minutes.
Daily totals:
Steps: 6612/5000
Cal intake: 1650/1500
Cal burn: 822/900
Walk time: 0/20min
Liquid intake: 80/100oz
Cal intake: 1650/1500
Cal burn: 822/900
Walk time: 0/20min
Liquid intake: 80/100oz
Saturday: Adventures in Grilling.
Today I went with my dad to the local hardware store to get propane for his grill. While we were there he bought himself a new grill, you know, for father's day. He does do a lot of grilling so he goes through them fast. He has had many different ones over the years and has worn then all out. The kids have had a great time.
For breakfast I had leftover sesame and broccoli beef. For lunch I had a turkey breast sandwich with cheddar cheese and chipotle mayo. For dinner we had grilled chicken, grilled corn, grilled baked potato, and french bread.
Today I went with my dad to the local hardware store to get propane for his grill. While we were there he bought himself a new grill, you know, for father's day. He does do a lot of grilling so he goes through them fast. He has had many different ones over the years and has worn then all out. The kids have had a great time.
For breakfast I had leftover sesame and broccoli beef. For lunch I had a turkey breast sandwich with cheddar cheese and chipotle mayo. For dinner we had grilled chicken, grilled corn, grilled baked potato, and french bread.
Daily totals:
Steps: 5375/5000
Cal intake: 1549/1500
Cal burn: 682/900
Walk time: 10/20min
Liquid intake: 75/100oz
Cal intake: 1549/1500
Cal burn: 682/900
Walk time: 10/20min
Liquid intake: 75/100oz
Sunday: Father's day or a day where anything goes and the points don't matter.
Today was father's day. Today we went to the children's park in Hood River and played tag and hot lava and swung and ate smoked oysters (that were actually goldfish crackers). We had a great time with my dad this weekend. Love you dad!
Weekly totals:
Steps: 39181/30000
Cal intake: 1680/1500
Cal burn: 821/9000
Walk time: 116/120min
Liquid intake: 548/600oz
Cal intake: 1680/1500
Cal burn: 821/9000
Walk time: 116/120min
Liquid intake: 548/600oz
Thursday, June 12, 2014
Chinese Food and Fires
Breakfast today was two hard boiled eggs and an apple. This was the same breakfast I used to eat a lot when i was in the navy. Today at work we had Chinese food for lunch. I don't know how many calories I consumed, I am guessing it was over 1000, but it was sure tasty. I felt very stuffed, which is not a good feeling for me any more. I am fairly sure that I should have split it in two and had the left overs for lunch tomorrow. Dinner was family night at my mom's house. We had a London broil with green salad and a home made lemon meringue pie. As i had a huge lunch I made sure i didn't over eat, but lemon meringue pie has a lot of calories. Most of those calories are from the sugar and love... lots of tasty, tasty love.
I didn't make my calorie goal for the day but I can't let that get me down. I now know what I need to do when confronted with a meal like the one I had for lunch.
I walked for a total 23 minutes walked about 1.21 miles at 2.6 mph and burned 204 calories.
While I was at work I received a message from my wife that there was a wreck on the freeway that started a fire. This led me to think about how important it is to have a fire extinguisher in your vehicle emergency kit. Even a small fire extinguisher could potentially save someones life. Other things that one should include in the kit are a first-aid kit capable of stopping severe bleeding. This doesn't have to be fancy it really only needs to be a couple of kotex pads. A blanket as one of biggest killers of people in accidents is shock. Water in case you break down and have to wait or to give to someone who is broken down. Finally all to tools you need to change a tire on your car.
Totals for today:
Steps: 5170/5000
Cal intake: 1680/1500
Cal burn: 821/900
Walk time: 23/20min
Liquid intake: 96/100oz
I didn't make my calorie goal for the day but I can't let that get me down. I now know what I need to do when confronted with a meal like the one I had for lunch.
I walked for a total 23 minutes walked about 1.21 miles at 2.6 mph and burned 204 calories.
While I was at work I received a message from my wife that there was a wreck on the freeway that started a fire. This led me to think about how important it is to have a fire extinguisher in your vehicle emergency kit. Even a small fire extinguisher could potentially save someones life. Other things that one should include in the kit are a first-aid kit capable of stopping severe bleeding. This doesn't have to be fancy it really only needs to be a couple of kotex pads. A blanket as one of biggest killers of people in accidents is shock. Water in case you break down and have to wait or to give to someone who is broken down. Finally all to tools you need to change a tire on your car.
Totals for today:
Steps: 5170/5000
Cal intake: 1680/1500
Cal burn: 821/900
Walk time: 23/20min
Liquid intake: 96/100oz
Wednesday, June 11, 2014
Flat tire and disc Golf
This morning while I was waiting to drop my girls off at school the Tire Pressure monitoring light came on. I checked the tire and it was a indeed going flat. I took the car to Les Schwab's and they had popcorn. I decided that I didn't need any popcorn but I did give a bag to Danny. The look on his face when I gave him the bag was priceless; he was "like is this all mine?" WE then wondered around the shop and he asked a lot of questions about the tires. He was in a wonderful mood this morning and he even for crayons an a coloring book from the lady behind the counter. The lady was also impressed that I was answering his questions and how well behaved he was. I think that made my day.
Today at work I walked 20:03 went and average speed of 2.7mph. the app said I went 2.44 miles but at my average speed that is impossible. If I use the D=RT where D=2.7*(20/60) I get .891 miles even if i use the fastest speed recorded, I only come out with 1.23 miles. The route I walk is about 1 mile so I will say that.
We played 10 holes of of best disc, disc golf today. The round took us about an hour, was about 2 miles in length and I burned about 3714 calories.
For breakfast and lunch I had a 16oz slim-fast shake. After work and before disc golf I had a peanut butter sandwich to tide me over until dinner. Dinner tonight was grilled boneless skinless chicken thighs with peas. I like the dark meat.
Totals for today:
Steps: 9333/5000
Cal intake: 1618/1500
Cal burn: 4825/900
Walk time: 20/20min
Liquid intake: 95/100oz
Today at work I walked 20:03 went and average speed of 2.7mph. the app said I went 2.44 miles but at my average speed that is impossible. If I use the D=RT where D=2.7*(20/60) I get .891 miles even if i use the fastest speed recorded, I only come out with 1.23 miles. The route I walk is about 1 mile so I will say that.
We played 10 holes of of best disc, disc golf today. The round took us about an hour, was about 2 miles in length and I burned about 3714 calories.
For breakfast and lunch I had a 16oz slim-fast shake. After work and before disc golf I had a peanut butter sandwich to tide me over until dinner. Dinner tonight was grilled boneless skinless chicken thighs with peas. I like the dark meat.
Totals for today:
Steps: 9333/5000
Cal intake: 1618/1500
Cal burn: 4825/900
Walk time: 20/20min
Liquid intake: 95/100oz
Tuesday, June 10, 2014
Spasms and Relaxation
Today I awoke to a muscle spasm in my right calf. I was able to get it under control by telling myself to breath and relax. I am not sure why it keeps happening as I drank enough water yesterday and I am taking a multi-vitamin and a potassium supplement. Of all the things that could derail me from this endeavor it is this.
I took two walks today one 15 minute walk during my morning break and one 20 minute walk during my lunch. During my walks I noticed that my left shin muscle feels like it is straining. I know it has to do with my limp. As long as I keep my limp under control and my shoes tied tight it doesn't bother me as much. Combined I walked an approximate distance of 2.04 miles at an average speed of 2.6mph.
To day I had a meeting with my Life Coach Patty Cooper. We discussed strategies for my weight loss and practiced some relaxation exercises.
Breakfast was a 16oz Slim-fast shake. Lunch was a 6" turkey breast on flat bread sub with provolone cheese, lettuce, olives, onions. light mayo, and honey mustard. For dinner I had Lasagna.
Totals for today:
Steps: 7264/5000
Cal intake: 1640/1500
Cal burn: 1187/900
Walk time: 35/20min
Liquid intake: 95/100oz
I took two walks today one 15 minute walk during my morning break and one 20 minute walk during my lunch. During my walks I noticed that my left shin muscle feels like it is straining. I know it has to do with my limp. As long as I keep my limp under control and my shoes tied tight it doesn't bother me as much. Combined I walked an approximate distance of 2.04 miles at an average speed of 2.6mph.
To day I had a meeting with my Life Coach Patty Cooper. We discussed strategies for my weight loss and practiced some relaxation exercises.
Breakfast was a 16oz Slim-fast shake. Lunch was a 6" turkey breast on flat bread sub with provolone cheese, lettuce, olives, onions. light mayo, and honey mustard. For dinner I had Lasagna.
Totals for today:
Steps: 7264/5000
Cal intake: 1640/1500
Cal burn: 1187/900
Walk time: 35/20min
Liquid intake: 95/100oz
Monday, June 9, 2014
The Dreaded Before
I have always disliked the before and after weight loss photos. My reason is they really don't tell the whole truth as the before photo is usually of much lower quality and than the after photo. I also dislike that they use different poses for the before and after. One of the great things about being a professional photographer is that I have access to the equipment to do my before photos right. This will be a great visual reference for all to see the changes in my body. (A quick plug for my business... Rudolph Uhlman Photography can take your before and after photos weight loss photos.)
Today, I had to split my walk in two because I had to pick up Addie from school and take her to daycare. I have to say I prefer to do it all a once, even though I walked a total of 28:28 minutes and went about 1.51 miles at an average pace of 2.8mph.
This week I am increasing my daily calories burned goal to 900 as I greatly outstripped my goal in the last week. I am also adding a daily liquid intake goal to make sure I stay adequately hydrated. The Mayo Clinic advises that the average male requires about 3 liters of liquid. I have set a goal of 100oz as that will be more easily measured than the 101.442oz that is in the 3 liters.
Breakfast today was an 8oz slim-fast shake and a cup of coffee. Lunch today was a 16oz slim-fast shake. Dinner was rice with peas topped with shredded cheddar cheese. I drank 107fluid oz today of which 67oz was plain water.
Totals for today:
Steps: 5348/5000
Cal intake: 1350/1500
Cal burn: 788/900
Walk time: 28:28/20min
Liquid intake: 107/100oz
Today, I had to split my walk in two because I had to pick up Addie from school and take her to daycare. I have to say I prefer to do it all a once, even though I walked a total of 28:28 minutes and went about 1.51 miles at an average pace of 2.8mph.
This week I am increasing my daily calories burned goal to 900 as I greatly outstripped my goal in the last week. I am also adding a daily liquid intake goal to make sure I stay adequately hydrated. The Mayo Clinic advises that the average male requires about 3 liters of liquid. I have set a goal of 100oz as that will be more easily measured than the 101.442oz that is in the 3 liters.
Breakfast today was an 8oz slim-fast shake and a cup of coffee. Lunch today was a 16oz slim-fast shake. Dinner was rice with peas topped with shredded cheddar cheese. I drank 107fluid oz today of which 67oz was plain water.
Totals for today:
Steps: 5348/5000
Cal intake: 1350/1500
Cal burn: 788/900
Walk time: 28:28/20min
Liquid intake: 107/100oz
Sunday, June 8, 2014
A day of rest and weekly recap.
Sunday is my day of rest. It is a day I don't have to track calories, steps, or exercise. It gives me a chance to unwind and reflect on my weeks accomplishments. I of course still watch what I eat and try to make good choices. The first week is always hard; it will get better and easier the more it becomes a habit.
Coming this week you will see the dreaded before photos. you will also see me adding to my goals and figuring out what it all means.
Here are my totals for the week:
As I started on a Wednesday I don't have a full weeks worth of data.
Steps: 28205 of 20000
Cal Intake: 6016 of 6000
Cal burn: 6393 of 3200
Total walk time: 76.28 of 75 min
Coming this week you will see the dreaded before photos. you will also see me adding to my goals and figuring out what it all means.
Here are my totals for the week:
As I started on a Wednesday I don't have a full weeks worth of data.
Steps: 28205 of 20000
Cal Intake: 6016 of 6000
Cal burn: 6393 of 3200
Total walk time: 76.28 of 75 min
Played 9 holes of disc golf.
Saturday, June 7, 2014
Technology has a hiccup.
This morning I arose very well rested and of course I slept in, it was awesome. No cramping in my right calf muscle. After I got up, I made the kids their breakfast, started the morning coffee and some water to boil myself eggs all while doing the dishes and getting ready for a photo shoot at 10. After running around all morning to get ready, my client didn't show up. Needless to say I was bummed. After that we decided to go for a family walk. I started my app as usual and I guess when I put it my pocket I pressed the stop button. Again I was bummed as I wanted to know how lone the route I took was. We came back had lunch then I started reorganizing the laundry room. After that we went and ran some errands. I finished the day by working on some photos that a client wanted me to work on, making dinner, and watching an episode of Sherlock. I accomplished quite a lot and felt fairly relaxed while doing it.
Breakfast today was two hard boiled eggs and coffee. For lunch I had a 16 ounce slim-fast shake. Dinner was 6 ounces of roasted chicken and 6 ounces of green beans. For desert (yes, I can have desert, it was a reward for all the hard work I did today) I had three yeast risen glazed doughnut holes. Even with all of that I was still 312 calories under my goal. In order for me to meet the calorie goal I have to be within 150 calories. I have been very good about not snacking between meals and trying to prepare healthy meals that will allow me to achieve my goals. Trust me when I say, it wasn't for lack of trying.
Breakfast today was two hard boiled eggs and coffee. For lunch I had a 16 ounce slim-fast shake. Dinner was 6 ounces of roasted chicken and 6 ounces of green beans. For desert (yes, I can have desert, it was a reward for all the hard work I did today) I had three yeast risen glazed doughnut holes. Even with all of that I was still 312 calories under my goal. In order for me to meet the calorie goal I have to be within 150 calories. I have been very good about not snacking between meals and trying to prepare healthy meals that will allow me to achieve my goals. Trust me when I say, it wasn't for lack of trying.
Goals achieved:
Step count: 8093 of 5000 steps
Cal Burn: 1522 of 800 cal
Walk: 20 of 20 min (I am just guessing that I made it by the amount of steps I took today)
Push-ups: 10
Sit-ups: 20
Push-ups: 10
Sit-ups: 20
Goals not met:
Cal intake: 1259 of 1500 cal
Friday, June 6, 2014
Cramps and chafing
This morning I noticed two things about my body; Cramps and
chafing. Let me tell you both of these suck. I noticed the cramp first thing
when my feet hit the floor. I have to say though that cramps in my right calf
are nothing new. Part of this is from my brain not being able to communicate
effectively with my leg due to my stroke. The other more telling thing is, I've
been walking more, which is a good thing. Cramps happen when one is starting
the new workout program. I need to make sure that I am drinking enough water
during the day and before I go to bed as this seems to keep the cramping down
to a minimum. The chafing I noticed in the shower this morning. I know the
chafing is from the walking I am doing each day it's nothing a little A&D
and time can't fix.
For breakfast I had two pieces of toast with butter and honey and a cup of coffee. About 10am I felt very hungry again, more so than when I don't eat breakfast. I drank some water instead of getting a snack from the vending machine. If this keeps happening, I may need to bring a healthy mid-morning snack.
For breakfast I had two pieces of toast with butter and honey and a cup of coffee. About 10am I felt very hungry again, more so than when I don't eat breakfast. I drank some water instead of getting a snack from the vending machine. If this keeps happening, I may need to bring a healthy mid-morning snack.
Lunch today was left-overs
from last night. Spaghetti with meat sauce, green salad
with garlic-parmesan vinaigrette, and a slice of sourdough bread.
dinner was a concoction of lean ground beef, green peas, and cheddar cheese. I was quite good.
We (Ellie and I) had an after dinner adventure to the ER after she took a tumble down on her bike the hill behind our place. Every thing turned out okay as there were no broken bones. We did have a discussion with the medical staff about the importance of wearing our helmet, as she was not wearing hers.
dinner was a concoction of lean ground beef, green peas, and cheddar cheese. I was quite good.
We (Ellie and I) had an after dinner adventure to the ER after she took a tumble down on her bike the hill behind our place. Every thing turned out okay as there were no broken bones. We did have a discussion with the medical staff about the importance of wearing our helmet, as she was not wearing hers.
I walked for 21.28
minutes, my average speed was 2.5 miles an hour, and I burned 177cal. The app
said my walk today was 2.28 miles however I think it was closer to 1, as the
route I walked was the same as yesterday and mathematically, at my average
speed, it would be impossible for me to have gone that far in only 20
minutes.
Goals
achieved:
Step
count: 5766 of 5000 steps
Cal intake: 1632 of 1500 cal
Cal Burn: 928 of 800 cal
Walk: 21.28 of 20 min
Push-ups: 10
Sit-ups: 20
Push-ups: 10
Sit-ups: 20
Thursday, June 5, 2014
The Second Day: All things in Moderation.
Today I found the US Navy The Body Composition Assessment guide. Eventually
I want to meet the minimum standards set forth in
this guide for my body composition. This guide also has
a measurement system that estimates your body fat. For men this
is achieved by taking your
waist circumference measurement and subtracting it
from your neck circumference to give you a circumference value.
That value along with your height is then cross-referenced on a
table that gives you an estimated body fat percentage. My current body fat
% off this table. I did find a tool that estimates your
body fat. According to this tool, my current body fat is about 37% .
When I achieve my 6 month goal I will be
at approximately 24% body fat.
I have increased my daily walking goal to 20
minutes daily. This will give me a better chance of reaching my daily step
goal, it will burn more calories, and allow me to track the distance I
walk to see if I am improving my pace easier. Today I went 0.91 miles at an
average speed of 2.3mph. and burned 167 calories.
For breakfast today, I had a cup of 16oz.
cup of coffee with one hazelnut creamer. "They" say,
"Breakfast is the most important meal of the day." but that
is propaganda used by the cereal companies to sell
more products. If I feel I need to
eat anything in the morning I will. When I was in
the Navy most mornings, I had an apple,
2 hard-boiled egg whites, and yogurt. I think that
is something I could start to do again... I just
need apples and eggs and yogurt.
For lunch today, I had a
6" ham on flat-bread sandwich with provolone cheese, lettuce, olives, onions, light mayo, and yellow mustard from subway. This guy prepares
a week’s worth of meals in advance he makes a good point in that you can
save time and money by planning and preparing beforehand. I
think I could at least start preparing a week’s worth
of breakfast and lunch in advance, as it will help keep my wife
and I from eating out for lunch.
Dinner was
family dinner night at my mom's. I had Angel hair pasta with meat sauce, green
salad with garlic-parmesan vinaigrette, sour dough bread with butter,
one beer, and as always fruit salad. It is really easy for me to over eat on
family dinner night but tonight I only had one serving of every thing except
the bread of which I had two. I have to say, though,
I really enjoy spending time with my family on these nights.
Step count: 6238 of 5000 steps
Cal intake: 1627 of 1500 cal
Cal Burn: 932 of 800 cal
Walk: 20 of 20 min
Wednesday, June 4, 2014
The First Day
I feel good after my first day of tracking my fitness. Today I went 0.84 mi and burned 112 cal during my 15 minutes walk after lunch. My pace (avg. 2.6 mp/h) was such that I was able carry on a conversation with my wife for most of the walk. Near the end, however, I was a little winded but I felt really good. Today I also played 9 holes of best disc with my wife on the Rotary disc golf course at Community Park in Pendleton. As This is the first time in a long while that we have played we didn't keep score. During the round I walked 1.82 mi and burned 1379 cal.
Daily goal achieved:
Step count: 8108 of 5000 steps
Cal intake: 1498 of 1500 cal
Cal Burn: 2307 of 800 cal
Walk: 15 of 15 min
Step count: 8108 of 5000 steps
Cal intake: 1498 of 1500 cal
Cal Burn: 2307 of 800 cal
Walk: 15 of 15 min
Weekly Goal achieved:
Played 9 holes of disc golf.
Played 9 holes of disc golf.
... Not all who wander...
Welcome to my health blog. This a place for me to keep track of my health goals and express my feelings on how my journey back to health is going. I am currently working with life coach Patty Cooper who, along with my Wife, is helping me on this journey. I am using the S-Health app on my Galaxy S-5 to track my my daily goals.
Starting stats:
Height: 74"
Weight: 302
BMI: 38.5 according to the NIH BMI Tool
Navy rifle qualification score: 125
Shirt Size: 2XL
Neck:19"
Chest: 50"
Pants Size: 42
Waist: 52"
Current Daily goals:
Step count: 5000steps
Cal intake: 1500cal
Cal Burn: 800cal
Walk: 15min
Current Weekly goals:
1 9-hole disc golf round.
3 30minute dry fire rifle position sessions.
6 month Goals:
Weight: 250
Navy rifle qualification score: 150
Shirt Size: XL
Neck:18"
Chest: 48"
Pants Size: 38
Waist:42"
Starting stats:
Height: 74"
Weight: 302
BMI: 38.5 according to the NIH BMI Tool
Navy rifle qualification score: 125
Shirt Size: 2XL
Neck:19"
Chest: 50"
Pants Size: 42
Waist: 52"
Current Daily goals:
Step count: 5000steps
Cal intake: 1500cal
Cal Burn: 800cal
Walk: 15min
Current Weekly goals:
1 9-hole disc golf round.
3 30minute dry fire rifle position sessions.
6 month Goals:
Weight: 250
Navy rifle qualification score: 150
Shirt Size: XL
Neck:18"
Chest: 48"
Pants Size: 38
Waist:42"
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