Sunday, August 28, 2011
Well I easily admit I am a sometime slave to fashion. Lately the idea if High Intensity Interval Training (HIIT) has been tempting me.
After December's hip surgery, one of the ortho docs I made friends with, a 40-something guy who had both left AND right hips replaced (sheesh!) started commiserating with me about our distance running days being over. He told me that he got his cardio in by swimming & biking and doing these things called "Tabata Intervals"
I was still on drugs at the time, hobbling around on crutches and made up a mnemonic for Tabata Interval Training
Today I keep hearing about them and seeing Interval Training cropping up all over the place....maybe I'm just paying more attention to it....maybe the cosmos is steering me towards this golden path...or maybe the penguins in my head want a good laugh.
The other thing I want to do, however, is to ride my bike to work....here's the deal there:
Last fall & winter I rode my bike to the office....about 15 miles each way. After surgery, I had to put that on hold. After recovery, we moved from Destin to Ft Walton Beach and now I live 1.5 miles from work....I'd barely work up a sweat by the time I pulled into the parking lot.
So here's the deal.....I've been reading up about these HIIT workouts and they might just fit the bill. After a 10 minute warmup, there are varying intervals of all out "pump up the volume" exertion, either on a 20 sec on/10 second off, to 30 seconds on/30 seconds off protocol. You do anywhere from 6 to 10 of these things, then cool down.
That means I could do a fairly complete workout on about 20 minutes of commuting to work bike riding!
So we'll see....I'm still in the research phase. I'm messing around with some playlists and downloaded a timer app for the iPhone, so maybe I'll try one out on a stationary bike at the gym first. Also seems like it'll be a good counterpoint to my 3x/week ST
That's all the news for today Spark friends....have a great night!
Saturday, August 27, 2011
Well we had a nice birthday dinner out for SWMBO....and I stayed within range for the day, even with dessert!
I took her to the Magnolia Grill here in Ft Walton Beach ( www.magnoliagrillfwb.com ) a place we both like and we know the owners Tom & Peggy Rice real well.
Now there's very little light fare on the menu, so I knew I had to plan out the day in advance. Breakfast was a 3 oz can of tuna with 4 oz of cottage cheese, lunch was a half sandwich & cup of chicken noodle soup. I had a banana before going to the restaurant, so all told, I had 1000 calories to spare going to dinner.
To be extra safe, I went out for what was to be a 90 minute bike ride, but 5 miles out I got a flat (a thorn pierced my tire!) so I did a roadside change and biked back to finally put on the new tire ("Gatorskins"!) I've had sitting in the garage for 6 months....All told it was a 30 minute workout. Meh!
Now I usually go for one of Tom's superbly char-grilled rib-eye steaks, but knew that would be the road to perdition, so I opted for broiled scallops which came with grilled veggies and a twice baked potato. Add to that a cup of gazpacho for an appetizer and I was sitting pretty well at the low end of my range for the day.
Then Tom & Peggy bought out the "complimentary dessert tray" for SWMBO's birthday....arrgghhh.
Who doesn't like Key Lime Pie....and is that Chocolate Brownie really warm to the touch? Hurry up and blow out that candle, wifey!
So even with a few forkfuls of key lime and brownie pie, I'm within range (although even a breath mint will knock me over the precipice tonight). It's all good, much better than things could have been.
Presents for SWMBO in a little while....then I'll have to schedule our cha-cha classes to burn off the pies!
Good night Spark friends!
Friday, August 26, 2011
Well last day of my staycation....and I'm actually looking forward to going back to work!
It's been good....and I've actually ended up spending 2-4 hours a day in the office anyway, but it's been nice spending time with SWMBO, working out...and getting back on track with Sparkpeople.
I've found that the more I make healthy living (eating right, working out, paying attention) a priority, and the more time I spend thinking about it (which lately has meant reading more blogs, reading more articles, and planning to be successful instead of just assuming it's going to happen), the better I feel and the better I am able to maintain my calorie limits.
You see I have to THINK ABOUT IT.....it ain't just going to happen.....I need to be thinking about what I've eaten, about what I'm going to eat, I've got to be aware of where I'm at in my total calorie count throughout the day, and I've got to be alarmed when my daily calorie count creeps up to its limits.
I was in the "don't really care" mode recently and that didn't really work out....I gave myself leeway to eat more crap....and that didn't really work out.....I thought I could operate on auto-pilot....and that didn't really work out. The lbs crept up and I felt bigger. Luckily it was less than a 5 lb gain.
So I'm trying to go back that Zen Mind Beginner's Mind mentality of when I first joined SP, where I cruised the website, blogged, commented on blogs, planned my meals, made excruciating plans for meals & snacks, and consciously decided to control portions and cravings.
So here's to beginners....may we all be as motivated today as when we first joined!
Good night Spark friends!
Thursday, August 25, 2011
So day 4 of my staycation went very well. Still had to spend about 2 hours at work for a telecon, but, by riding my bike there, I made sure to go for a nice long ride afterwards. Finished up a few more honey-do's around the house, then made an adjustment to the man-cave and installed a sound bar for our 50" plasma TV...now I'm just looking for the right movie to test it out.
Well lo and behold, tracking what I eat works....a blinding glimpse of the obvious I know, but I'm still amazed that my "internal food estimator" is so out of whack. Left on my own, unsupervised, unchecked, I will overeat, it's that simple. Duh, these past 3 weeks proved it!
So here's my new personal challenge: how to stay at the low end of my calorie range.
It's great that Chris the Sparkguy and his techno-geeks offer a range of calories to stay within. Me, I look at the top number and try to not bust past it.....I don't even consider that I should try to stay close to the low end of the range. My thinking, "I've got XXX calories before I bust my limit for the day"
Hmmmm....maybe a saner person would think more along the line of, "I've reached the lower range of my calories for today, so I should stop eating"
Find me such a person! If they're out there, if they exist, if they are fellow Sparkpeople, please have them friend me, because I need to know how they think and how they get through their days, because that is truly alien thinking to me!
I can work out like crazy, I can power through all sorts of trials and tribulations, but left alone, with a few hundred calories in the bank at the end of the day, my sense of normal is to use them up. I almost feel guilty if I go to bed knowing I haven't reached "my limit" for the day....madness I tell you.
So today's experiment....stay low!
Good night Spark friends!
Wednesday, August 24, 2011
Well I'm taking a few days off from work this week, we're not going anywhere, just spending some time with SWMBO, getting some honey-do's done, getting connected back and active on SP, and working out a lot.
I went out for an early morning ride (OK, I rode to the office to go sign some papers, then got back on and continued on for an hour), took SWMBO out to lunch, and we walked hand in hand though downtown Ft Walton Beach (it's her birthday this weekend, so I took her to a dance studio...we decided I'd sign us up for ballroom dancing classes for her birthday...pray for me)
Did some chores around the house, then hit the gym, rode the stationary bike for 30 minutes, then lifted for about 90.
I feel beat....I feel very good, just beat
But I've also been very meticulous about logging every bite and that feels good. I need the structure to stay focused on getting down to 180 lbs...I really want to get there before 1 Nov.
So I am publicly re-committing to get, and stay active, on SP....who knows, I might have to enter a challenge or 2 as well
Good night Spark Friends!
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