Wednesday, September 01, 2010
Today I completed my 365th daily one hour cardio workout in a row! Not easy to do considering I traveled over 100,000 miles including several trans-Atlantic trips, crazy trade show schedules, knee injuries, etc... I've missed 6 days since May of 2008 (mostly involving severe stomach flu's or general anesthesia), but today I finally made it a year in a row. Along the way I lost 140lbs and got in the best shape of my life. Now I just have to maintain it for the next 50-60 years.
Monday, August 09, 2010
6:00pm Get home from work. [Thinking] I feel like taking a nap. Starbucks closes at 9pm so as long as I start getting dressed for the gym by 7:20 I can still get my post work-out latte.
6:20pm Get Dressed for gym [Thinking] OK, skip the nap and I can be done and home earlier.
6:40pm Lift weights [Thinking] Boy do people waste time at the gym... hey that machine isn't for you to take a nap on. [Say] Hi, can I work in for a set with you?
7:00pm Get on the elliptical trainer [Thinking] Oh god does this feel hard, there is no way I can get 60 minutes in at this pace.
7:20pm 20 minutes into cardio [Thinking] This is still hard, I wonder if I should just do 45 mins today.
7:40pm 40 minutes into cardio [Thinking] Hey where did the time go? Only 15 more minutes before I start my cooldown... I can make it.
7:55pm 55 minutes into cardio... start cooldown
8:00pm Start deep static stretching (hams and groin) [Thinking] Oh god... this is harder than the cardio, please make it stop
8:10pm Leave the gym with my protein shake, walking the 2 blocks to Starbucks [Thinking] The blood is rushing to all my muscles, I've got an adrenaline high, this shake is yummie, its beautiful outside, and soon I'll have an iced latte at Starbucks. THIS IS THE BEST 5 MINUTES OF THE DAY!
Thursday, June 03, 2010
I hit some big ones in the last month.
May 10th was my two year anniversary of my efforts to get fit/healthy.
May 12th was my two year anniversary on Spark
May 30th I passed 44,000 fitness minutes on spark.
May 31st I earned my 15,000 spark points badge (I don't log food or post much so points come slow)
I've been plateaued on weight for a year which has been pretty frustrating. But in the last month, I've renewed my commitment to make more progress.
I did another BodPod test that came back 14% body fat @ 180 lbs, which isn't too bad. Based on the test I need to get to about 172 lbs to get to 10%, so my new goal is 170lbs. What's a bit disheartening is that if all these tests are accurate (and all the science says they are much more accurate than calipers, bio-impedance, etc...), then I've lost a lot of lean muscle mass along with my fat. I know that's how it works, but it's still a bummer to see.
I started logging my food again. I wasn't eating horrible, but I know I do better when I make myself accountable by writing everything down. I used to use FitDay for recording food, but I've switched to dailyburn this time. They have a bigger database of restaurants, etc... and they have an iPhone app that includes the very cool ability to scan the bar codes on commercial food with the iPhone camera and automatically enter it. I wish SparkPeople's tools were as good for logging food so I wouldn't have to use so many different sites, but oh well.
On a side note, I'm really frustrated with all the online fitness tools. Almost all of them seem to steal our data and not give us full access to it, which is outrageous. FitDay, DailyBurn, FitBit, etc... Will all record our weekly weights, what we eat, etc... (all sorts of info about our health), but if we want to download all that data in an excel file they won't let you! They want to keep you trapped in their service, but they do it by holding OUR HEALTH information hostage. All the more reason I wish SparkPeople had the best tools so I wouldn't find the need to use these other tools.
So in just a couple weeks of logging food, I can see that I'm making a bit of progress and had my lowest weight weigh-in ever at 177 lbs. It's just 3 lbs, but given that I've struggled to lose any weight for a year, it feels like a big victory. I'm currently on a trip to the bay area for my brothers wedding and finding it really hard to eat well. I go straight from this weeding trip to a week long work trip in Las Vegas. So I won't have a proper weight in for two weeks, and hopefully I'm not losing too much ground.
Lastly, I did buy another new toy.... a Withings scale. It has wi-fi built in and automatically logs my weight to my computer. You can keep all the data completely private, but I've made mine public so if you have too much free time on your hands, your welcome to see how much I weigh:
I uploaded my historical weights as well so you can pretty much see my life long weight gains and losses. The scale is $170 (more than anyone needs to pay for a scale) and probably encourages weighing in too much, but I'm a geek and like it. I also laugh because the cleaning guys that clean my apartment every 2 weeks don't know the scale is online, so while I was here in San Francisco, I can see that someone weighting 190 lbs stepped on my scale on cleaning day :) (if I'm ever robbed I at least have a chance of knowing how much the thief weighs).
All the best!
Tuesday, June 01, 2010
It sounds like something you catch, but it isn't. It's a set of risk factors that indicate someone that is at serious risk of cardiac health problems.
I had never heard of this back in May of 2008, but it turns out I had all the risk factors. Thankfully as I've become more healthy, all of my symptoms have completely reversed themselves. But the American Heart Association estimates that 50 million Americans have the risk factors.
The American Heart Association and the National Heart, Lung, and Blood Institute recommend that the metabolic syndrome be identified as the presence of three or more of these components
* Elevated waist circumference:
Men Equal to or greater than 40 inches (102 cm)
Women Equal to or greater than 35 inches (88 cm)
* Elevated triglycerides:
Equal to or greater than 150 mg/dL
* Reduced HDL (good) cholesterol:
Men Less than 40 mg/dL
Women Less than 50 mg/dL
* Elevated blood pressure:
Equal to or greater than 130/85 mm Hg
* Elevated fasting glucose:
Equal to or greater than 100 mg/dL
Cardiac problems including Stroke and Heart Attacks are the leading cause of death in America. And unlike many Cancers, most cadiac health problems are completely preventable. I know none of us need any extra pressure to lose weight and get healthy (we all want to look and feel good), but sometimes a little fear can be a great motivator. It certainly was for me... When I weighed 310 pounds I desperately wanted to lose weight but couldn't find the motivation to do anything about it, until a doctor told me that I had developed Type II diabetes. I didn't know much about it back then, but it scared me enough to turn my life around, and today I'm much happier (and will probably live much longer) as a result!
Here is hoping everyone can find their personal motivation!
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