GETSTRONGRRR   79,317
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GETSTRONGRRR's Recent Blog Entries

Tabata....Moi?

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!

  
  Member Comments About This Blog Post:

REBECCATKD 9/2/2011 9:27PM

    So that explain Tabata intervals. Hmmm...this could be a future goal. Thanks for the info!

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TEXAS_GRL 8/29/2011 9:38PM

    I have not heard about this but sounds promising. Definitely keep us updated!

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LENKA763 8/28/2011 11:45PM

    at our YMCA there are now offering free class on Saturday morning .I think it is a 45-60 min class.

but the start is 8:15 a.m. which I just can't make...my kids likes to sleep in :)

if I happen to make it I will let know how it went.

good luck with your workout.

p.s. we are new to RVing and I have seem a great campgrounnds in Destin...would you recommend this location to family with young kids?

Thanks

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HEALTHIERKEN 8/28/2011 9:17PM

    Interesting concepts!

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Birthday dinner out...with dessert....and stayed within calorie range!

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!

  
  Member Comments About This Blog Post:

HEALTHIERKEN 8/28/2011 1:05AM

    Good for you, my friend!!!!!
emoticon

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JUNEBUG1944 8/27/2011 11:43PM

    Happy birthday to SWMBO...glad you had a great dinner and stayed within your calorie range...you planned for it and that's the way to do it!

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FANGFACEKITTY 8/27/2011 10:13PM

    emoticon to get back in the tracking swing of things! And Happy Birthday to SWMBO!

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MOBYCARP 8/27/2011 9:43PM

    emoticonTough situation, and good job coming in for the day within ranges! I suspect I'd just let a day like that go over range, and be grateful that social commitments aren't every day.

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Here's to Beginners! Stay Motivated!

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!

  
  Member Comments About This Blog Post:

MOBYCARP 8/26/2011 9:31PM

    Thinking about it. Yes, I have to think about it. Tomorrow is week 4 of the Breakfast with Daughter at McDonald's tradition. I think I got it right on Week 3, and will try the same strategy tomorrow; but it's hard to work a day's nutrition around a bad meal.

I find that even when the numbers let me have some junk, it's best to limit the quantity of junk. If I eat too much junk, I end up craving more junk. Then it's either blow the numbers or work very hard to exercise enough will power to stay on track for the day.

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Staying at the Low End of the Calorie Range....tough to do!

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!

  
  Member Comments About This Blog Post:

CREEPYED 8/27/2011 12:14AM

    Thanks for stopping by my blog!

I do the Weight Watchers points+ system, which is different than counting calories since the algorithm is based on the fat, carbohydrate, fiber, and protein content of food as opposed to the calories. I've found that I when I eat lots of produce, I'm much more successful. I could eat fruit all day, but I need veggies too! What works really well for me is to add some fruit to breakfast and focus my snacks around fruit and focus my meals around vegetables. You feel full, but you come in with low calorie counts because vegetables are just that awesome. :)

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HEALTHIERKEN 8/26/2011 11:23PM

    GETSTRONGRRR, can you delude yourself by understating your exercise so that your calorie range gets set lower? Then when you're bumping against the upper limit, you're actually about in the middle of the 'real' range. Perhaps after a month or so of that you will feel satisfied with less . . . .

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MOBYCARP 8/26/2011 9:20PM

    For a week or two, my workdays have been pretty much the same breakfast and lunch, with 700 to 800 calories left in the day after work. Lately dinner has come in with 200 to 300 calories left in the day, and I have to think about how to get the calories or how to get the required fat or protein while staying just a bit over the bottom of the range.

How did this happen? It started when I reset my minimum protein from 60 grams to 90. I'm more satisfied with more protein, which means eating fat free cottage cheese and buying chicken breasts to bake and chop on the weekend so I always have chicken breast to throw into something as I need the protein.

I've also found that too much sugar (I LOVE my candy!) or carbonated beverages (even diet soda) stimulate my appetite. Once I'm aware of the phenomenon, I can control it to some extent. But I limit the candy, even when the calories would allow more; and the last of the diet soda got poured down the drain shortly after I started Sparking.

You say, "Left to my own, unchecked, I will overeat." I could have written that, but I expressed the same thought differently: I need to record what I eat for the rest of my life. When I see that I've made my numbers, I can realize that I'm not really hungry. But if there are no numbers to watch, there's no limit on the mindless eating. But coming in under budget is second nature to me, so I apply the same mindset to the nutrition numbers.

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Back and active on SP....I'm committed!

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!

  
  Member Comments About This Blog Post:

JUNEBUG1944 8/25/2011 6:11PM

    Good luck with the dancing! You'll do great! It's good that you had a day with SWMBO! What fun!

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BRADOS 8/25/2011 7:50AM

    I know you can do it - I am back to logging everything as well!

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FANGFACEKITTY 8/25/2011 6:48AM

    emoticon emoticon emoticon emoticon

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REBECCATKD 8/24/2011 9:55PM

    I am noting your commitment and will cheer you on as I hold you to it!

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