Sunday, June 09, 2013
Well that's how I felt like saying after I finished my seventh mile (walking) this afternoon. It has been pouring rain in varying intensity since last night and all day long so far. I decided that outdoor walking wasn't going to happen so I popped in a DVD by Leslie Sansone and walked 5 miles and then repeated the first two miles to get a total of 7 miles. Well maybe 7 miles according to their calculations, but my FitBit only registered as 10.6K of steps as opposed to the nearly 14K I get when I walk a similar distance outdoors. Since her 'miles', besides walking in place, involve a lot of side steps, knee lifts, kicks, and other movements that aren't picked up my my fitbit I hope her mileage is accurate but that's also why I did the extra 2 miles to make sure I got my 10K of steps in.
Five days a go, I decided to really try to stick with my daily minimum steps goal of 10K and accept nothing less until I've attained it even if it takes me all day long. Since setting that as a firm goal I have been able to do so despite foot and toe injuries and the beginning of the deep south heat and humidity settling in for the late Spring, Summer and most of Fall. I suspose I shall have to make sure I have it a trackable goal in Spark so that the exercise log will help me keep track of my streak. I've gotten so that I rely of my Fitbit sync to input my aerobic exercise data. Its hit or miss if I record my ST which I haven't been doing neither much of nor often.
Last week I even went to a gym for three days and , after getting a little bit of instruction, did a bit of strength training using a TRX machine. I was unfamiliar with the TRX system but its basically a huge metal bar (like a swing set bar) with various adjustable straps hanging down from which you do various exercises utilizing your own body weight while keep your core 'tight'. It was harder than it looked but there were some foot adjustment I could make to allow my legs to carry some of my weight instead of just my arms and chest. The planks were a lot harder to do correctly than the ones I do in yoga class as the TRX ones require me to suspend myself at the ankles and have my forearms flat and 90 degree bend at the elbows to keep the rest of me parallel to the ground. Most uncomfortable to try to keep the back properly straight while doing this when I have such a huge girth still. However, it was something total new to me.
As part of my summer reading program, I purchased several artsy fartsy books to peruse as well The Spark Solution. I haven't read any of them yet but have skimmed through the artsy ones to see which one I want to start with first. I probably won't read the new Spark book until after I've finished some of the drawing/painting exercises in my artsy books. Hope everyone had a great weekend.
Wednesday, March 20, 2013
Happy first day of Spring!. At least here in my part of Florida, we're having a normal day, not too warm (62 degrees) slightly cloudy with a litte breeze but not a bad day like others are experiencing.
Today I decided I'd try something new to me. For several months I've stalled in meeting my weight loss and exercise goals. That doesn't mean I haven't lost some weight but the plateau has lasted more than two months and I'm starting to see a small increment of increased weight. I've been exercising nearly daily but I'm slowing down on that front too. The current statin drug I take is causing me to feel a lot of pain in my muscles, joints and bones and its getting worse to the point where a long morning walk will result in me spend the rest of the day in bed and well into the next. I've met with my primary doctor and discuss this and other problems with him. He agree that, based on my last two blood test results, I can stop taking the statin drug and see how I feel and if I can exercise again without being subsequently penalized (pain)for my efforts and will revisit the blood work in three months to see how my numbers are affected. I also told him that I'd like to try incorporating a couple days of fasting (600 calories maximum on fast days) and then my normal eating the other five days as per the Fast Diet recently aired on Good Morning America and as being practiced in Britain by its enthusiasts.
I recently read and reread the book 'the Fast Diet' by Dr Michael Mosley and Mimi Spencer. I haven't seen his BBC program on Horizons but have seen excerpts on YouTube and visited related websites. Today I chose to start it as part of my normal routine and chose to fast for my first day. I didn't know how I'd feel and tracked my blood sugar readings several times throughout the day. I use the SparkPeople food trackers to help me stay aware of total calories consumed and the food checker to verify portions and relative values. I decided to have my 600 calories divided into two meals as I like having breakfast. Today I ate some delicious large strawberries (5) and two large boiled eggs. I drank lots of unsweetened and no creamer added coffee as well as consumed several cups of various blends of tea. I didn't experience any hunger pangs just my usual emotional eating urges due to boredom and seeing my 'regular' fare laying about. I thought about sanitizing (visually) my environment for this fasting day but then reconsidered that behavior is something I wouldn't continue to do in the long haul so why start now. The temptations were that strongly felt on this first day as I know that tomorrow I'll be able to eat my preferred regime. For supper I drank tap water and ate 4 ounces of white crabmeat spread over a 3 cup bed of romaine lettuce, spritzed with 10 sprays of Wishbone Raspberry Bliss dressing. For dessert I had a half cup of sliced peaches. I intend to sip on a tumbler of iced tea until an hour before bedtime. For exercise today I did walk two miles and do ten flights of stairs. Granted that didn't net me my daily goal of 10K steps but then I wasn't sure what level of post exercise pain would be metered out. So far the pain is minimal, its there but more closely at the noise level than must take some anti-pain meds. Hopefully this fasting will help me feel better, better manage my caloric intake and to be more mindful of the food nutrient density of my choices as well as the portions, and how I feel. My goal is to reach satiety long before I feel full. Glad to say I haven't experienced any problems with controlling my blood sugar levels, no withdrawal headaches nor strong cravings or sense of denial. I did take time this morning to weigh myself, calculate my current BMI, measure my waist and neck and will use those figures weekly to see if I'm making progress toward getting off my plateau and achieving my short term goals.
Tuesday, January 01, 2013
Happy and Healthy New Year 2013 to all my Spark friends and fellow Sparkers.
I received my FitBit One on New Year's eve and today I used my FitBit One for the first time and am pleased with its performance and ease of syncing with the Spark People fitness tracker. I'm not too sure of the accuracy of its indicated calorie burn as I don't know the basis of it's estimation. Best I can figure it uses my weight and height and some internal formula that correlates to activity. I think I'll continue to rely on SparkPeople's fitness tracker for my general estimate. I went for my morning walk and got back to find that according to my FitBitOne I'd walked 18,354 steps, gone over 8 miles, climbed 30 floors. Yes in my part of northwest Florida we do have changes in elevation due to small hills.
The FitBitOne indicated that I'd burned over 2200 calories from this level of activity. I think that is a big over estimation as my doctors have consistently told me I have a very slow metabolism compared to other males, mainly due to my long term diabetes and not doing enough daily strength training.
So this year to improve my metabolism and get my weight loss program kick-started, I've used Spark People to develop a beginner daily strength training program with enough variety that I should be able to seem some progress while keeping my muscles confused and challenged enough to hopefully grow stronger and maybe bigger or at least keep them from atrophying.
We had a beautiful day here. The skies were mostly clear and blue in the morning with a temperature of 70 degrees. For my first walk of the new year, I chose to walk over to one of the local parks called Turkey Creek North.
This place is about 4,000 steps from my home and once there its a fairly short walk in the park. The main features are three pavilions for picnickers, it does have restrooms and water fountains but otherwise it has limited assets. It does have a dock at one end that would be convenient for swimmers and kayakers to access the cold waters of the swift flowing creek.
Since I had a lot of energy left, I decided to walk over to the other Turkey Creek Walk park that is south about another 6000 steps to its entrance. It has a longer walk way that is ¾ miles long so a RT for it gives you at least 1.5 miles and it does have a couple little side walks you can add that will bump it up to 2 miles for a RT. I usually take the side walks too. By the time I got back home, I had over 18,300 steps done and it wasn't even time for lunch yet. Unfortunately my walk wasn't without physical complaint as my right ankle started freezing up and didn't want to flex properly, a heel-spur flared up and still hurts even now while I'm sitting, also an old shin split on the right leg gave voice to a loud complaint but at least my gout didn't decide to join the chorus. Hopefully this will all be quiet in the morning and I can venture forth once more while we're having such good local weather.
I decided to add some more bison to my original solo bison and I think I like it better now.
Also I finally did another flower painting which became a Christmas present for my mother. I don't enjoy painting flowers for some reason so I don't have very many of them.
Thanks for stopping by.
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