Week 9 brings us to the beginning of March - how is everyone doing? For many of us, we are beginning to get spring fever and spring is just around the corner. Now's a good time to start thinking of ways to expand your exercise routines to include some time outdoors. Walking, hiking and biking are 3 excellent ways to get in some cardio. What other ideas do you have?
This week I have a guest post by Chip lined up for Wednesday and Thursday. Chip has put together an interesting spread sheet that he uses to track his progress and he's promised to share it with anyone who may be interested.
Chip also brought up a good point in his post. He mentioned that he gets bored drinking regular water and was looking for some ideas on how to improve the taste. One of the easiest ways is to use fresh fruit. My mom uses lemon slices a lot. She also likes to chop up a mango and freeze the pieces. Then when she's drinking either water or iced tea, she adds a couple of pieces of the frozen mango and a slice or 2 of fresh ginger.
Here's some other ideas:
- peaches
- pineapple
- blueberries
- strawberries
- raspberries
- sliced cucumber
- lemons, limes, oranges, grapefruit
- fresh mint
I'm looking forward to hearing how everyone is doing. See you on Wednesday for part 1 of Chips post.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog
is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions
only. He is NOT a
professional.
Hey All
ReplyDeleteSo my respirtory issues I have been having are solved.......I have asthma........Its getting under control with meds but boiy did it nock down my cardio. Good news is I am progressing. Not as much as I would like but giving the situation, it could have been worse. My weight from the begining of this month was 200 lbs and 24%BF. That actually gave me a lb over my goal wich was 201. I also up my weight at the gym. Hopefully I can be jacked as tony by the years end lol. Hope everyones doing well.
Hi Bobby: Thanks for coming by - be sure to come back and keep us updated.
DeleteWeek 9 Progress
ReplyDelete1.) I completed all of my strength training sessions for the week. Once again, I feel stronger than last week and have adjusted the amount of weight I am lifting up a notch.
2.) I completed my 3 HIIT sessions and my 3 low intensity cardio sessions.
3.)I completed 4 1/2 out of my 7 walks outside. I'm using RunKeeper now to track my speed and calories burned. I usually burn over 400 calories with an average speed of around 4.2 mph.
4.) As I reported last week, I discovered the MyFitnessPal app and have been using it to conveniently record everything I eat as well as my strength training and cardio sessions.
5.) I discovered Scooby's YouTube channel and have watched some of his videos:
http://www.youtube.com/user/scooby1961
6.) I've been preparing some meals in bulk and I have been eating more Lean Cuisine meals at night.
7.) I cut my average weekly intake of alcohol in half and avoided alcohol on week days.
8.) Having tracked my diet for a week with MyFitnessPal, I have noticed that I usually hit all my targets on Sunday through Wednesday, but when the weekend gets here, I often stumble and miss my cardio sessions, eat meals that I otherwise wouldn't eat because I am on the road, and drink too much beer.
9.) According to MyFitnessPal, I am well in the green ... until, I don't have the time to do my end of the week cardio sessions and the beer starts flowing at the bar.
10.) I have a girlfriend now in another town about 40 miles away. That's a great positive development, but spending so much more time on the road and eating her cooking has made it harder to hit my fitness goals at the end of the week.
11.) Because I don't have a scale at her house, I haven't been able to track my weight as closely as usual, but I can visibly tell that I lost weight last week and should know more in the morning.
Keeping track of everything really helps to keep you on track. You're doing a great job.
DeleteBTW, I bought this new book after reading an article on the processed food industry in the New York Times Sunday Magazine:
ReplyDeletehttp://www.amazon.com/Salt-Sugar-Fat-Giants-Hooked/dp/1400069807
http://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html?ref=michaelmoss&_r=0
I would be interested in hearing Tony's take on it.
Hi guys, sorry for the delay in reply, I`ve been very busy and I forgot my login details so I could post here! Even though i`ve had the odd wobble with my diet, I have still maintained my gym regime.. I have now lost 2 stone which i`m really chuffed about. I have also seen obvious changes to my body, namely that I have now reduced my to such an extent that they are now totally flat. I am well on course to achieve my overall goal in the time period I have planned so really chuffed at the moment.
ReplyDeleteThat's great news Adam. Keep up the good work and keep checking in.
DeleteHey Everyone, Congrats on to everyone, you must so please with yourselves.
ReplyDeleteI on the other hand put on a kilo (2.204 lbs), i had the week of last week and i had a wedding in the country. i thought having a week off i would get stuck into going to the gym doing some running and catch up on what i couldn't the weeks prior and that didn't happen i had a lazy week instead and now i'm paying for it.
The weight goes back on quicker than what it takes to lose it. i know i'm lazy but the other thing is i get bored too easy. Okay so i've fallen off the wagon and now all i seem to be doing is chasing it down the hill. So i was wondering what everyone did to make their healthy eating and exercise interesting to stop getting bored form doing the same thing.
Cheers.