ISHIIGIRL   65,842
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ISHIIGIRL's Recent Blog Entries

My BMR and how to calculate.

Wednesday, March 10, 2010

This is for my own benefit so I don't forget. I saw an interesting article on how to calculate your BMR. Here is teh BMR formula I used to determine my BMR
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


655 cals burned at my weight. 632.1 cals burned for my height. and 310.2 cals burned for how old I am.
Here is the link I found to calculate your BMR(basic metabolic rate) ...
www.bmi-calculator.net/bmr-calculato
r/bmr-formula.php


The total is my BMR which is 1385. this does not include cals for added activity. I think I got about 700 more for my most intense activity days but I try to keep it toward the low end of this scale, 1200 cals on slow lazy days and when I am pigging out or just having a day where there is food everywhere, I tend to be on the high end around 1600 to 1800 cals. I am trying to track eveything. some days are better than others. So now I know that 1400 cals is a good number to shoot for to maintain, not counting my extra activiy, LOl!

  
  Member Comments About This Blog Post:

MISBEHAVING 3/23/2010 7:12PM

    I have been looking for this! I had it at one time and now want to revisit checking my daily calorie deficit. Thanks so much for sharing.

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BDJOHNSON 3/23/2010 6:51AM

    Thanks for sharing this information. take care, and God bless.

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4A-HEALTHY-BMI 3/11/2010 10:44PM

    I actually prefer the Katch-McArdle formula over Harris Benedict.
http://www.cordianet.c
om/calculator.htm
but it requires an estimate of your % body fat.

If you don't have % body fat available then I like to use Mifflin-StJeor:
http://www.diet-
blog.com/archives/2005/12/26/ho
w_to_calculate_your_daily_calor
ie_needs.php

Anyway, they're all just estimates. In the end no matter which one I use it seems like I still have to use trial and error to figure out how much to eat, LOL

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BURGHGIRL 3/10/2010 10:34PM

    I just figured out mine yesterday! I am at 1467 cals without adjustment, and 1771 for mild activities. This week, i am trying to average 1200 cals a day to see if I lose a lb that way, and to burn 3500 cals to see if I loss a second lb that way. We will see how my experiment turns out!

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THECRAZYMANGO 3/10/2010 7:08PM

    This link shows how SP calculates our BMR, suggested calorie intake and burned calories. I think you guys would find it quite useful - I know I did!

http://www.sparkpeople.
com/resource/calorie_calculatio
n101.asp


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ANG76H 3/10/2010 6:58PM

  Here's a link to a website that does the formula for you...just plug in your info.

http://www.bmi-calculator.n
et/bmr-calculator/

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ANG76H 3/10/2010 6:54PM

  Here's a link to a website that does the formula for you...just plug in your info.

http://www.bmi-calculator.n
et/bmr-calculator/

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SHUTRBUG1 3/10/2010 6:49PM

    Thanks for the formula - I was wondering how to check it.

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CRUZIN2LOSE 3/10/2010 6:35PM

    Thank you so much for the formula. I had been looking for it. It really is a comfort to know what works for you as an individual and not just as an average group in a chapter somewhere. It really lets us zero in on our goals with accurate info. No excuses anymore! Know we'll know exactly what we should be putting into our mouths!

Keep up your great effort! emoticon

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The importance of getting enough sleep

Tuesday, March 09, 2010

I find it interesting that today I have seen alot of comments and articles on spark about sleep. I was just telling myself that I need to get back to getting my 8hrs in. I started getting off track on Saturday night when I went to bed late. Sunday we get up really early. Thus, Sunday afternoon our family takes a nap. I think napping is perfectly fine but I did a little too much napping and stayed up late again Sunday night and so on. Well, it has finally caught up with me. This morning I wanted to die doing level 2 of the 30 day shred. Last night was Zumba, no problem. But getting through 20 mins of Jillian screaming at me wasn't much fun today. I know it has to do with being off my schedule. I also know that not getting enough zzz's will influence the scale in a negative way, as well as my attitude and my bodies ability to be at its optimum. . Sleep is beneficial in so many ways. It helps your body recharge for the coming day, it helps your muscles repair themselves after all the damage done from working out. It resets your battery!
So tonight I have made a promise to myself. No more staying up late. I WILL go to bed ontime and not hover, finding reasons to stay up. Everything can wait until tomorrow.

  
  Member Comments About This Blog Post:

DAWNO64 3/10/2010 2:24PM

    I need to get my sleep on track, too. five to six hours a night just doesn't cut it.

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FITN2014-TSP 3/9/2010 2:06PM

    Some nights I just have trouble sleeping and this is one area I feel like I have a hard time controlling on a consistent basis. emoticon But I love to sleep!

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MRSSHANNONC1970 3/9/2010 1:12PM

    HUGE thing on the news about this the other night. Sleep is key. Years ago my husband has sleep apnea and SNORED and I didn't sleep at all and I was a MESS. Not to be mean but I was truly more concerned over my not sleeping then his issue. He had surgery and WOW once i was sleeping again, what a blessing. I actually take sleeping pills sometimes because I am a light sleeper and if mark is out at a fire or something I cant sleep and he will get him late - I wake up and there I am at 3 am doing laundry - so they gave me something mild to take here and there and I tell you - it really helps! Tons! I wish I could get 8 hours and OH to nap- naps are wonderful....when you can get them!


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KIRSTN617 3/9/2010 12:51PM

    Definitely take some time off to catch up on sleep if you need to! It makes a difference - I slept a LOT of last week when I wasn't feeling well and it helped my re-coup sp much better and faster I think!

Hang in there!!!

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Today was the day of my first 5k

Saturday, March 06, 2010

So today was it! My first 5k. My hubby and I got up bright and early, showered, changed and ate breakfast. Walking out to the car was a little chilly so I grabbed my gloves. I looked up on the website to see if there was any additional info I needed before I got there. They had posted a message that about 250 people had registered so we hustled it up. Walking out to the car was a little chilly so I grabbed my gloves. My husbands office is right next to the race so we decided to park in his parking lot. Now came the fun part, trying to figure out what to do next. Actually, since I had preregistered it was fairly easy. We walked in, found our last name letter, told them our name and got our number, shirt and goodie bag. We pinned on our number and weren't quite sure what to do with our stuff. There was about 10 mins before the race started so I ran to the car and made it back just in time. My hubby said that they had made an announcement that walkers would start 10 mins later. I thought that was a little odd but ok. So the race officially started and there were stragglers coming and asking questions. After a few minutes I asked weather the walk was part of the 5k or was it for the 1 mile walk that they were also having. Well, it was for the one mile walk and if we wanted to do the 5k we had better get going! Yikes! So as we started off 7 mins late. I explained the difference to DH who was clueless and I hadn't filled him in up to this point. It is all good since we had planned on walking the race anyway.
It was a beautiful day, very sunny, not too cold at 10am. The race followed the Provo River Parkway, which is very picturesque and follows a river for most of the way. I was walking along just hitting my stride when I realized DH wasn't anywhere to be seen. We had both been listening to our ipods.
I looked back and he was coming up from behind a little slowly. I had promised him I wouldn't leave him. This was a herculean effort on his part. He only walks with me a few times a week and I am on week 4 of the C25k. So I adjusted my stride and enjoyed his company. I showed him my usual route to his office, which I walk almost every day. He had taken a ipod ap with him and was calculating the actual distance. For some reason this 5k seemed a little long.
As we went along the route we realized we were probably the last participants. That's fine, we started 7 mins late. Oh well!
As we approached the finish line eveyone was cheering and clapping. We were laughing because we knew it was a joke, at least to us. So when they clicked the little runner card thing we were a little confused, not having run a race before. DH asked why we had to go through a roped off area. i explained to him that someone had to keep the mass of runners in line to log their times. A young girl was waiting for us at the end. She jkept saying you have to wait, you have to wait. Wait for what? Oh, they give you a little card at the end with your official time and place. I will not tell you what that card said. It was funny in a way because we knew we were last but we had enjoyed ourselves anyway. I think if we had left with the rest of the group we would have done fine in the standings because their were people walking the last half. But hey, we did finish! One of my major goals for the year had been completed and it is only March! I asked DH what he thought and if he would like to do it again. We had gotten some info on a few more races this spring. He said if I was going to sign up I could sign him up as well so I have one planned for May1 and June 12th, God permitting. All in all, a good experience.

  
  Member Comments About This Blog Post:

SPECKER_RECK 3/9/2010 2:18PM

    Congratulations! That race actually went right by my house and it was fun to see all the runners/walkers running the race while I was out for my Saturday run. I am doing the Rex Lee on Saturday and also managed to talk my non-runner husband into it. It will be fun to do it with him though.

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CHOESCH 3/8/2010 11:09AM

    It's funny how the people at these events think that everyone there has done this before - it would be nice to have a little more information. LOL Glad you kept a good attitude about the whole thing and that it ended up being a positive experience for both of you. CONGRATS on finishing and on meeting your first goal. It is so amazing to be able to tick those off the list. Keep moving forward - you are doing great things for you and for your hubby!
emoticon
Cathy

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DAWNO64 3/7/2010 6:38PM

    emoticon Congrats on completing your first 5K!!!

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BURGHGIRL 3/6/2010 10:55PM

    Great job!!!! And it will be a memory you and your husband will always cherish (and laugh about!!)

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MGAYLE 3/6/2010 7:55PM

    Good for you! emoticon

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Attitude is contagious, Is yours worth catching?

Friday, March 05, 2010

I have been reading a lot of blogs over the past several days and one thing stands out. Those who are successful at weight loss tend to have a great positive attitude even in the face of diversity or when things get tough. I had a bad day yesterday but I tried to find the positive in it. I read a blog on gratitude today from my sparkbuddie Cathy, you can find it here...




http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=2962431


How often do we forget to be grateful for the little things in our lives. I know I have been obsessing over something I have no control over. I can't control anyone or anything except myself. So why do I continue to obsess.
It's my attitude and part of my personality to not allow anyone to be mad at me. I hate it when someone is less than happy with me. I can't control them, only myself and if I have done everything to make things right then I have done all I can. I have no control over whether someone can forgive and move on or not or whether they want to forgive me. It is up to them. So I choose to continue to be me and realize that Ihave value even if no one else sees it.
It is only up to ourselves to have a positive attitude towards weight loss. Everyone is on their own journey and everyone goes at their own pace. So be grateful for the little things that keep you moving in the right direction. Watch your attitude. Watch what you say to others and how you say it. Watch how you talk to yourself. Do you tell yourself its ok if you mess up or skip a workout or do you beat yourself up? Attitude! A positive attitude will help you get over it more quickly. A negative attitude will get you no where.
Do you find yourself in a situation where everyone around has a poor attitude? Change your environment. Start with yourself and try smiling at everyone you see. A smile does so much and goes so far. Much farther than a frown or a negative comment.


Surround yourself with positive people and positive comments. Write down the positive comments you hear and post them in places you will see frequently. This is visual reinforcement. Put them in your wallet, next to your night stand or on the mirror in the bathroom.
When you feel negative thoughts coming on repeat two positive statements to yourself. One I like is an attitude of gratitude. I also like No one an make you feel inferior without your permission-Eleanor Roosevelt.
I haven't done this for awhile but each morning write down or repeat to yourself 10 positive affirmations or things to be grateful for.
Ah, I feel so much better just concentrating on being positive. It really is true focusing on the positive does brighten your mood. Have a great weekend Sparkers!

  
  Member Comments About This Blog Post:

NHGRL68 3/6/2010 7:49AM

    Great blog and it is so true! We would all be much happier if we would really make an effort to focus on the positive. Enjoy your 5K today emoticon emoticon emoticon

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TEENY_BIKINI 3/5/2010 7:37PM

    Totally true. I believe positivity is most of the battle. It is so important to keep your head in the battle. I love this site because there is inspiration and extraordinary people everywhere.

Have a great weekend! Cheers.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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BURGHGIRL 3/5/2010 3:01PM

    Great blog! Sounds like you have the spark! So many of us care more about what others think than what we think of ourselves.....and no good can come of that! You have to love yourself, be proud of yourself....and a positive attitude really will take you far!!!

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MRSSHANNONC1970 3/5/2010 2:38PM

    It is very true a positive attitude can turn a negative one right around. Its not always for me to practice what I preech, I really am more that "glass half empty girl" married to that "glass half full guy". I am trying harder to keep a positive attitude these days, in hope that it spreads and if we all did that, the world would be a happier place....great blog! have a fantastic weekend!

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ZPBDIVA1997 3/5/2010 2:29PM

    My motto is "Attitude detemines Altitude." With a positive attitude you can go anywhere and do anything!

Good blog! emoticon

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Trying to make Lemonaide from this basket full of lemons!

Thursday, March 04, 2010

I have had the most stressful day and I am very glad it is over. I had business meetings most of the day and a business luncheon. I did really well at the luncheon. We went to Red Robin and I had looked at the menu before we went so I knew what to order. I ordered an Asian Chicken salad with dressing on the side. Well, the waiter brought the salad covered with dressing so instead of sending it back i chose to not make a fuss but he didn't get a tip from me. He simply wasn't paying attention. It was a simple request. Chock that up to my intolerance after having so many meetings. Poor guy!
Dealing with conflict on the job is never easy so lets just leave it there. I simply hate being taken for granted and coworkers assuming you will pick up the slack for them or cover their butts. It is so inconsiderate. All I really expected was to be asked. It wasn't too much to ask. There has been some miscommunication at work and instead of just blowing it off it has been weighing heavily upon my heart so I did the thing anyone with any integrity would do and I made amends the best I could. Hopefully things will blow over next week, but it still bugs since I was actually the party who had been wronged. UGh! Anyway, left work, went right to church to set up for soup supper before lenten services, I had planned on eating only one portion of my egg drop soup, but I was so stressed from work I ended up eating the french bread I had not intended to eat. Then the soup ran out so when I got home a had a few leftovers that were from last nights dinner and a nice cup of hot cocoa.
Oh well, I still stayed within my goal range and used a few extra ww points. I also did not get a chance to finish week 4 of couch to 5k. If the weather holds for tomorrow I will try and get that in. My hubby and I are scheduled to do our first 5k on Saturday, which we are walking so I don't think trying to get in a run will be too bad. However, I did get up and do The Biggest Lose Bootcamp level 2 this morning.
So then the snow has ruined my plans for tomorrow, disappointing myself and my daughter. Maybe we will take in the new Alice in Wonderland movie which comes out tomorrow. Trying to make lemonaide out of lemons but boy it sure is hard sometimes. I need a nice massage and a good nights sleep. Everything will be so much better tomorrow.

  
  Member Comments About This Blog Post:

CHOESCH 3/5/2010 1:57PM

    Sorry things were so stressful - hopefully today is getting better. I know what you mean about the work issues - sometimes it is so hard to grit your teeth and move forward when someone takes advantage of you and the situation. You took the high road and that is admirable - just remember what goes around comes around! You are in line for some very good things! I'm excited for you to have your 5k tomorrow - hopefully the snow will all be melted and we will have a good day for your big first! I know you will enjoy it - there is such a great feeling of accomplishment when you participate in these events. It will be fun to have you hubby with you too.
Hope your weekend is wonderful - don't even think about work!
emoticon
Cathy

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PHAT*GIRL 3/4/2010 11:03PM

    Good for you in not looking at the negative things. Its hard to make healthy choices on a good day, but even moreso on a challenging day like you had.

Keep up the good work.

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