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Fitness (Diet/Exercise) 2017: Relentless Forward Progress

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  • #76
    Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

    Since I moved to Holland, MI, I've kind of fallen off track. Workouts, which were scheduled 5-6 days a week, are sporadic now, and my nutrition, which was on point, is going to hell too. Here's what I plan to do to get back on track:

    1. I work second shift, so commit to a 1 AM bedtime and an 8 AM wakeup call.
    2. Recommit to 60-120 minutes of physical activity per day, 5-6 days a week, with more coming on long run Saturday and long ride Sunday. Seriously, between training for another attempt at the Hungerford 50 mile and the Michigan Titanium half-duathlon (56 mile ride, 13.1 mile run), plus yoga and Pilates, this should be easy.
    3. Less bagels, more oatmeal in the morning. Bagels are a great breakfast before a race, but not on a Tuesday.
    4. Get away from Clif Bars (both Energy and Protein), and find real food alternatives. Seriously, the 3 of the first 4 ingredients in a Clif Protein Bar are some kind of sugar. Honestly thinking canned sardines and tuna, here.
    5. Home cooking as much as possible, though I understand there are days when I will have to dine out.
    6. Less pop, more water. More for financial purposes.
    7. Limit coffee intake to 3-4 cups a day.
    Facebook: bcowles920 Instagram: missthundercat01
    "One word frees us from the weight and pain of this life. That word is love."- Socrates
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    • #77
      Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

      For those of you who tell me I do too much:

      I understand now. The last couple years, I've done a lot, and I'm starting to feel it.
      Facebook: bcowles920 Instagram: missthundercat01
      "One word frees us from the weight and pain of this life. That word is love."- Socrates
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      • #78
        Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

        Best of luck, Bob. Setbacks are tough. The key now is to just find what works for you - either changing your routine or simply cutting back on the quantity. It's different for everyone and the situations usually dictate the needed response.
        "The party told you to reject the evidence of your eyes and ears. It was their final, most essential command." George Orwell, 1984

        "One does not simply walk into Mordor. Its Black Gates are guarded by more than just Orcs. There is evil there that does not sleep, and the Great Eye is ever watchful. It is a barren wasteland, riddled with fire and ash and dust, the very air you breathe is a poisonous fume." Boromir

        "Good news! We have a delivery." Professor Farnsworth

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        • #79
          Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

          Originally posted by St. Clown View Post
          Best of luck, Bob. Setbacks are tough. The key now is to just find what works for you - either changing your routine or simply cutting back on the quantity. It's different for everyone and the situations usually dictate the needed response.
          Basically, I received a huge wake up call in April. During a half-marathon, I could only keep up with the 12:00 pace, and then at mile 8, dehydration happened. Then I was urged to switch to the Michigan Titanium half-duathlon (56 mile ride followed by a half-marathon). Then I got bumped off track further, and realizing I was 2 months behind a 50 mile training plan, I caved and switched to the marathon.

          That being said, despite moving and despite working second shift, I am making an effort to get back on track. I restarted yoga and Pilates, I'm back on my bike, and I'm re-introducing speed workouts (example: 1 mile warm-up, 2 miles at 5K pace, 1 mile cool down) to running.

          But yes. Basically, my body has said I need to slow down. Where I feel it the most is my hips. Got on the floor for yoga and Pilates on Monday and realized I had a few "sticking points."
          Facebook: bcowles920 Instagram: missthundercat01
          "One word frees us from the weight and pain of this life. That word is love."- Socrates
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          • #80
            Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

            Originally posted by Hammer View Post
            196.4, BP at 133/94 at 10 PM.

            Not the greatest, but things could be a whole lot worse. I can work on this, considering how my weight yo-yo'd in the past month with the flu, and seeing as how I haven't effectively exercised regularly in a few months. Now that the weather has broken and warmed up, I can get outside and get this under control. It's just a matter of sticking with it.
            Originally posted by Hammer View Post
            Diet-exercise-sleep.

            I've got work to do on all 3.
            195.6. 129/99 BP

            I'm ****ed as ****. I can't get the lower number down on the BP. The weight is flat.

            The exercise part is much improved. I'm tracking how many steps per day, using my Fitbit. 10,400 steps works out to be roughly 5 miles for me. I set a goal of 62,400 steps per week, to get to 30 miles/week. I've hit that target 4 straight weeks, including just over 80,000 steps this week. The top number on the BP is coming down slowly, but the bottom number isn't budging. This is frustrating as hell.

            The sleep part is improving.

            The diet is a work in process, but I think I'm getting there.
            FERRIS STATE UNIVERSITY: 2012 FROZEN FOUR


            God, that was fun...

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            • #81
              Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

              This is what I plan to do the rest of the year. I don't have anything bigger to do than a marathon and the half-duathlon at Michigan Titanium.

              June 17: Spring Lake Heritage Festival 5K
              June 24: Charlevoix Marathon
              July 8: Lake Michigan Road Trail Sand 10K
              July 9: Grand Haven Olympic Duathlon (5K run/40K bike/10K run)
              July 16: Tri Del Sol Olympic Duathlon
              July 29: Coast Guard Festival 5K/10K combination
              August 12: Hey Radio 5K
              August 20: Michigan Titanium half duathlon (56 mile bike/half-marathon)
              September 2: Marquette Marathon
              September 9: Reeds Lake Olympic Duathlon
              September 17: Grand Rapids Bridge Run 10 mile
              September 23: Oktoberfest half-marathon
              September 30: Hungerford Trail Marathon
              October 15: Detroit Free Press Marathon
              November: A turkey trot of some kind
              December: TBD
              Facebook: bcowles920 Instagram: missthundercat01
              "One word frees us from the weight and pain of this life. That word is love."- Socrates
              Patreon for exclusive writing content
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              • #82
                Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

                So, getting back on track:

                1. The scale, as of now, says 213.2. That's not as bad as I imagined it would be.

                2. Since Clif bars are sugar with oats and protein thrown in, I've done a lot better switching to whole foods as a pre-workout and post workout snack. In fact, I just use gels and Gatorade now.

                3. Since restarting yoga and Pilates, the problems I was developing (including a pinched nerve in my right elbow) have basically disappeared.

                4. I am pleasantly surprised I've been able to get on track without slamming the panic button. I haven't had to drastically reduce calories or go for marathon workout sessions.

                5. And now, if I go out, I go somewhere I can get an omelette and toast. The reason I like Anna's House here in Holland is because one of their omelettes with buttered rye toast keeps me going until dinner.
                Facebook: bcowles920 Instagram: missthundercat01
                "One word frees us from the weight and pain of this life. That word is love."- Socrates
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                • #83
                  Originally posted by Hammer View Post
                  195.6. 129/99 BP.
                  191.4. 117/80 this AM. On pace for 80-85,000 steps the week.

                  Hmmmm....maybe this **** does work. We'll see. Still have a lot of water to haul yet.
                  FERRIS STATE UNIVERSITY: 2012 FROZEN FOUR


                  God, that was fun...

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                  • #84
                    Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

                    Originally posted by Hammer View Post
                    191.4. 117/80 this AM. On pace for 80-85,000 steps the week.

                    Hmmmm....maybe this **** does work. We'll see. Still have a lot of water to haul yet.
                    Stay with it. What is your goal?
                    Facebook: bcowles920 Instagram: missthundercat01
                    "One word frees us from the weight and pain of this life. That word is love."- Socrates
                    Patreon for exclusive writing content
                    Adventures With Amber Marie

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                    • #85
                      Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

                      I have my semi-annual check-up in mid-August. I want to be under 185, BP below 115/75 on a consistent basis. 110/70 would obviously be better.

                      I'm still fighting with that bottom number. It keeps jumping into the low 90's.
                      FERRIS STATE UNIVERSITY: 2012 FROZEN FOUR


                      God, that was fun...

                      Comment


                      • #86
                        Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

                        I keep hearing that I don't need to lose weight.

                        My brain translates that as "go ahead. Eat all the food."

                        For once, I wish Google or someone would help with maintenance.
                        Facebook: bcowles920 Instagram: missthundercat01
                        "One word frees us from the weight and pain of this life. That word is love."- Socrates
                        Patreon for exclusive writing content
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                        • #87
                          Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

                          Originally posted by ShirtlessBob View Post
                          I keep hearing that I don't need to lose weight.

                          My brain translates that as "go ahead. Eat all the food."

                          For once, I wish Google or someone would help with maintenance.
                          There are mixed results in the search, but good options appear to be listed. Just remember to target your daily Calorie burn rate, and plan from there.
                          "The party told you to reject the evidence of your eyes and ears. It was their final, most essential command." George Orwell, 1984

                          "One does not simply walk into Mordor. Its Black Gates are guarded by more than just Orcs. There is evil there that does not sleep, and the Great Eye is ever watchful. It is a barren wasteland, riddled with fire and ash and dust, the very air you breathe is a poisonous fume." Boromir

                          "Good news! We have a delivery." Professor Farnsworth

                          Comment


                          • #88
                            Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

                            Originally posted by St. Clown View Post
                            There are mixed results in the search, but good options appear to be listed. Just remember to target your daily Calorie burn rate, and plan from there.
                            Kind of why I want to get back to a dietitian. So we can lay a plan out.

                            bobyears

                            Because honestly, I'm looking at that left, and at that middle, and thinking NEVER AGAIN.

                            In the middle picture... oh, my health took a nose dive. I became incredibly weak, was nothing more than skin/bones/organs, became severely anemic, and I was taking naps while driving. It got THAT bad.
                            Facebook: bcowles920 Instagram: missthundercat01
                            "One word frees us from the weight and pain of this life. That word is love."- Socrates
                            Patreon for exclusive writing content
                            Adventures With Amber Marie

                            Comment


                            • #89
                              Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

                              There are two things recommended for weight maintenance that rang a few alarm bells in my head:

                              1. Weigh myself daily. NO. A scale in the house just leads to me stepping on it 17 times a day... becoming obsessed with that number.

                              2. Calorie counting. It worked well for weight loss, yes, but when I can't enjoy a recipe without knowing how many calories it has....

                              And I've decided to go ahead and write a book about my struggle with my weight, from morbid obesity to anorexia to finding balance. But it will be a memoir, not a how-to.
                              Facebook: bcowles920 Instagram: missthundercat01
                              "One word frees us from the weight and pain of this life. That word is love."- Socrates
                              Patreon for exclusive writing content
                              Adventures With Amber Marie

                              Comment


                              • #90
                                Re: Fitness (Diet/Exercise) 2017: Relentless Forward Progress

                                My doctor's office is recommending me to a nutrition specialist, someone who will set me on a plan for maintenance. It is about time.
                                Facebook: bcowles920 Instagram: missthundercat01
                                "One word frees us from the weight and pain of this life. That word is love."- Socrates
                                Patreon for exclusive writing content
                                Adventures With Amber Marie

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