ZIRCADIA   49,207
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Well, POOP.

Tuesday, July 01, 2008

Does anyone know a good way to track calories from interval training? It's supposed to burn MORE calories, right?

I did my best job of estimating time and distance on mapmyrun.com, mostly because I wanted to track my shoes mileage as well... but I got 388. Now -- I KNOW I usually run for a lot longer in my Runner's Yoga class, but DANGIT I WANT THOSE OVER 700 CALORIES BURNED, PLEASE??? I didn't do anything extra because I was so confident about the superior calorie burn qualities of intervals. 388 is the same number it'd give me if I ran the same distance/time no matter what type of running I was doing. Is the only way to measure by using an HRM? Or should I assume that number is close since my average pace was higher between my sprinting and recovery or something...?

BAH. I feel all thrown for a loop with my deficit tracking and we're gonna do intervals again on Thursday.

Other plans for the week -- tomorrow, swim and BIKE, Friday Swim, Saturday swim and bike.... Maybe I'll do some biking after Thursday's class as well.

Last night was fun -- we had some people over and played Rock Band until the wee hours. I scarfed some food in between but it was mostly good stuff -- some wild rice, baby carrots... and a portion of baked lays. Oh and a serving of Kashi Heart to Heart with Light Vanilla Soymilk. MMmmm.

6/30: (1940+76) - 1678 = 338

Good deficit for an excercise burn of only 76 with a tiny bit of ST. :D

  Member Comments About This Blog Post:

WHATAGRL42 7/2/2008 2:15PM

    HEY there

I wear a Polar F4 monitor when I exercise. Sometimes, I do a run in the morning, then a walk later, followed by a yoga class, etc.
The monitor keeps track of my heart rate and gives me a fairly accurate calorie burn for all my exercise "sessions". I got mine at Sports Authority (might be an F8, not sure). At any rate, you program in your gender, age, weight, wear the transmitter (around your ribcage) and receiver (a wristwatch), turn it on and start moving!When you're done, push the off button, and it will give you a summary of your avg. heart rate, max heart rate, number of minutes you were in your zone for your age, and total calorie burn! Then I just track it as "enter your own", on the fitness tracker.

BTW-- the byetta is a miracle. I am SO not hungry, and I've dropped 2 pounds in the 4 days I've been on it! This may be a diabetic's best friend! emoticon

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CURVES_N_CURLS 7/2/2008 7:37AM

    I never worry too much about it... Been running for a couple of years now, and still just estimate. I figue I KNOW when I get a good workout.

Yeah, I suck. That wasn't helpful to you... ;-)

I suppose the only good way is to get a HRM...


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BRUIN2 7/1/2008 5:10PM

    I have an idea!! (And I haven't read the other comments yet, so I don't know if this has been mentioned already...)

What about plugging your run in as a few different runs - so, if your run was 30 mins total, if you did 10 mins total of *sprints* at XX mph, and 20 mins of *recovery* at xy mph, then enter those as two different runs.

Does that make sense? That way you can at least plug in the different speeds...

And FWIW, mapmyrun is constantly UNDER on calories burned for me when I click "estimate calories burned" and then compare that number to what my hrm says.

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MARLIE13 7/1/2008 4:34PM

    I'd suggest to start saving up for a HRM. ;o) If I was rich, I'd send ya one! I seriously would be lost with mine so I can't even begin to help you out here, but I hope you've gotten some great advice. By intervals, do you mean speed drills? And how long were you running?

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JIBBIE49 7/1/2008 4:31PM

    COVERT BAILEY says I.T. helps raise your metabolism so you burn more calories the rest of the day. emoticon

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TERRI4EVER 7/1/2008 4:04PM

    Okay. I just found a link that says that what I just said is garbage. But still interval training burns more calories. Here is the link.


They say interval training only burn about 25% more calories, but that is still more, right?

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TERRI4EVER 7/1/2008 4:00PM

    I am not sure about the calories for interval training but I was reading an article in Woman's Day Magazine about the new improved South Beach Diet Super Charged. University of Miami exercise expert Joseph Signorile, Ph. D talked about interval walking. He says that "interval walks feel easy, yet burn 300% more fat than high-intensity exercise. It's like racing a car between stop lights, constantly accelerating and slamming on the brakes. You use a lot of extra fuel."

Comment edited on: 7/1/2008 3:58:27 PM

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CATIATM 7/1/2008 4:00PM

    According to my Bugg readings, I burn fewer calories doing interval training than straight cardio. The idea is that it makes me more oxygen absorbant, so I'll burn more calories 24/7. I'm not sure it works, but I have noticed that my resting rate has gone from .8 calories per minute to 1.2 since I started.

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_BECA_ 7/1/2008 3:48PM

    A good web site is calorie king it has exercise log that will break it down for your age height and weight= calories burn per exercise. Check it out and hopefully that will help.

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CHAZELTON 7/1/2008 3:47PM

    I was told it helps burn calories for a longer period of time after the workout.....I have not personally researched it, so take it for what it's worth.....

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P.S. -- Deficit Tracking for Last Week

Monday, June 30, 2008

6/23: (1940+0) - 1821 = 119
6/24: (1940+855) - 1714 = 1081
6/25: (1940+363) - 1697 = 606
6/26: (1940+779) - 1812 = 907
6/27: (1940+0) - 1683 = 257
6/28: (1940+667) - 2013 = 594
6/29: (1940+0) - 1839 = 101

TOTAL FOR WEEK: 3665, Average/Day = 523.57

*** For those new to my blog and Deficit Tracking, here's some information***

Here are some articles that helped me figure out what I wanted to do:


And here on SP: www.sparkpeople.com/resource/calorie

But here's the basic idea --

You find your BMR and if you choose to, like me, add a sedentary activity factor. SparkPeople does it this way as well. SO! That is your new "BMR" (BMR is really your Basal Metabolic Rate and only includes calories burned by sitting doing NOTHING, and adding the sedentary activity factor will account for sedentary daily activity like a desk job or something, so it gives you your daily calorie burn before excercise).

So you take your "BMR" and then add to it Calories burned through excercise (CBTE? HAHA), and then subtract Calories Consumed (we'll call it CC I guess so I can type out the formula...) and what you're left with is the difference of extra calories burned MORE than what you consumed that day through food.

Since a lb is 3500 calories, the idea is that by achieving a weekly deficit of 3500 calories, you'd lose 1lb a week. Or 7000 calorie deficit = 2lbs a week.


  Member Comments About This Blog Post:

SKYFYRE 7/1/2008 1:39AM

    I am going to use this blog as a reference when people ask me about calorie deficit traking, nice explaination! Oh, and nice deficit Hot Stuff!

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BRUIN2 6/30/2008 11:40PM

    Hey lady, did you lose this week? You are doing so fabulous with the deficit!! Yahoooo!!!

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CALICAVEGIRL 6/30/2008 10:08PM

    I love this! Deficit tracking definitely helps to keep me focused!!

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LOBO1978_2000 6/30/2008 9:28PM

    Keep going with your constant ways. Your doing soo good.

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CATIATM 6/30/2008 9:26PM

    I admire your consistency, Dana. I think it's a big part of your tremendous success. Good for you!

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4565S568SDS 6/30/2008 7:55PM

  Interesting stuff. I'm glad SP did the math for me. I got as far as calculating my BMR and my daily caloric need, then the rest made me go "Bwah?"

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Had a good weekend. :)

Monday, June 30, 2008


There's the haircut, and a few more pictures at the link to my flickr page. :D I LOVE IT. I am officially cured of my paralyzing fear of getting a bad haircut. I think I'll be ok. HAHAHA

I feel like I got a lot done this weekend --

Went out to the local Farmer's Market for the first time this Saturday... it's pretty small and every stall sells the SAME THING mainly a ton of squash and tomatoes. I saw ONE woman with some corn and blueberries -- but we already had blueberries... and the corn was pretty well picked over by the time I got there. I'll go back again soon though - EARLIER. Maybe before work when I work on a Saturday. They are near to my work -- open at 6AM and I gotta be at work at 6:30? :D

Headed to the library to return Ellie Krieger's The Food You Crave (*tear!* I already renewed the max ONE times), only to find another copy on the shelf! YAY! :D *drythattear* So I checked out the other copy. HAHAHA.

Went to the gym -- did swimming - SUCKED but worked HARD. Full body ST and biking... not in that order. ST - Swim - Bike. THEN I decided to hit up target on the way home to use that gift card. Tried valiantly to find jeans and hated all of them except for a the Converse One Star's... and they didn't have any in my size that I liked! BOO! I did find out that I'm about a 10 in some brands, and just below a 12 in the others... so hey -- a 10 perhaps?? :D WOOHOO!!! I actually tried on a pair marked 8 on all the tags and they fit and I was like *SHOCKWHAT* and I looked at the INSIDE tag... and they were a size 10. HAHAHA Stupid re-hanger people whoever did that...

Tried on a couple dresses, size 8, small shirts... what on EARTH??? WHO AM I??? hahaha. But I couldn't find anything that I really wanted to spend even a gift card on. I tried on a Running Skort, too, but decided it was too short really and I'd be uncomfortable wearing it in public. Also it was $13.98 and I decided to get...

A KETTLEBELL!! WOOHOO! FINALLY! hahaha. :D So I opted for the kettlebell and some magazines. I tried out the kettlebell this morning and I was slightly worried I'd gone for too light a weight, but I think this will be challenging enough for a while. Got my heart rate up even! crazy! I wasn't really paying attention to how long I was playing around with it -- so I'm counting it as 10 min ST.

I also got groceries and did church this weekend... as well as went to TWO movies and watched all 3 of our Netflix at home. :D And good cuddle time with the DH.

I made a new recipe yesterday as well! :D a Spicy Cucumber Salad! I'd been craving one recently -- like what we'd get at this lovely place called Bento Box in Huntsville, AL. I searched the internet and found a pretty good recipe! Next time I think I might cut back the sesame oil even more. But basically here it is for those curious:

6 small-med cucumbers, or 3 of those GIGANTIC English Seedless monstrosities (which is what I used...got em at Sam's)
1 Tbsp Salt
1 Tbsp Sesame Seeds

6Tbsp (or 3/8ths of a cup) of Rice Wine Vinegar
2 Tbsp Thai Chili Garlic Paste
1 clove minced garlic
2 Tbsp Soy Sauce
3 Tbsp Sesame Oil (Thinking of trying maybe as little as half this much next time, but it still came out pretty amazing)


You peel and seed the cucumbers, then slice into pieces. I like them about .5" wide. (So they're like little semi-circle arcs since you cut the cucumbers in half to seed). Then sprinkle with salt and let drain in a colander over the sink for about .5 hour.

In the meantime, wisk together the other ingredients (aside from Sesame Seeds) to make the sauce. Once the cucumbers have drained, mix with the sauce, sprinkle with sesame seeds and VOILA! :D I called this at 6 servings, 93 cal per serving according to the SP recipe calculator. I have it in todays lunch if you want the other nutritious details from my tracker.

I'm thinking maybe adding a little ginger next time as well? But it's very spicy and cool and delicious. :D I'm excited to see how it is now that it's been sitting in the fridge for a day as well.

Also cut up a pineapple for this week.

And made homemade pizza last night.


But this morning I decided to not go to the gym -- instead play with the kettlebell and take pictures of my hair. :P

Tomorrow is Runner's Yoga with the plan for 30min interval training running and more yoga. WOOHOO! :D

How was everyone else's weekend?

  Member Comments About This Blog Post:

CURVES_N_CURLS 7/2/2008 7:34AM

    Very cute - you are rockin' the short n' sassy cuts with this weight loss! :)

The cucumber salad sounds yummy. I get those cucumbers from Sam's, too! ;-)


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MARLIE13 7/1/2008 4:42PM

    Oh my goodness you're such an awesome fitness FREAK! I loved reading about your weekend. And YOUR HAIR!!! How STUPID AWESOME is your new do?!?! LUVS it! Thanks for that recipe too...that looks yummy!

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LAURABRAT 7/1/2008 12:14PM

    I love to read all your blog entries, always fun and interesting. You're doing such a great job, and I think the hair is cute! Have a great week!

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    Love the new Haircut. I still am paralyzed by the fear!

DH will love the cucs recipe...will let you know how it goes over.

I love how you got a kettleball instead! You inspire me lady!

Woohoo - off to run! emoticon

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LANC92 7/1/2008 9:51AM

    You should try the cucumber salad I have in my shared recipes: Zesty Cucumber Salad. If you go to my page and click on the recipe link there you'll see it. I love it as an alternative to regular old lettuce salad, you know?

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SKYFYRE 7/1/2008 1:45AM

    LOVE YOUR HAIRCUT!!! AND LOOK AT THAT JAWLINE!!! I want one like yours, please?!

You are quite the maestro in the kitchen, my crafty friend, snaggin the cookbook on the sly like that, did you feel naughty?! Hahaha!

Hootie hoo! on the skinnybutt action, I hope that next time you can find some jeans you really like!

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    LOVE LOVE LOVE the hair!!!!

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HOPERY 6/30/2008 11:05PM

    Your hair is totally awesome! I'm trying to grow mine out, but you are making me reconsider. I could never make mine do this cute style (I'm naturally curly and would end up with an afro). This is totally a great look for you.

P.S. I really want a kettle bell. Let me know how you like it.

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CAROL_HOORAH 6/30/2008 10:41PM

    am I missing something!!! What the heck is a kettlebell?? lol

I LOVE LOVE LOVE your new haircut!!!!!!!

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CALICAVEGIRL 6/30/2008 10:07PM

    That DOES sound like a productive weekend. Good for you!!!

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BLAZEGRRL 6/30/2008 9:37PM

    Yummy sounding recipe! And cute haircut - I'm envious of women who can pull off short hair and you definitely do. Had a good weekend as well, went home to see the parents on Friday evening and out for my roommate's birthday on Saturday. We had a blast. Now back to the grind of work and the joy of working out, hehe.

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LOBO1978_2000 6/30/2008 9:34PM

    Seems like you had a very fun filled weekend. Lot of things got done. I wish I could say the same. To tired to do anything productive and the heat has been a big factor of me not going out doors alot. Phew 96 degree weather. summer is officially here.

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4565S568SDS 6/30/2008 3:39PM

  I may have to try that salad. Sounds really good.

I cannot wait to go clothing shopping in the regular section. I'm sick of "women's" sizing. Someday, hopefully soon.

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I need to PLAN better...

Friday, June 27, 2008

So apparently I am nearly incapable of setting my alarm at the right time on Thursday night before bed. I have to be at work 2 hours earlier than usual on Fridays and for some reason that befuddles my mind when it comes to -- how early do I need to wake up to get enough time in at the gym.

Not to mention that when I woke up I realized I still hadn't gotten the pictures together I needed for my haircut today... so the gym is postponed until tomorrow. I planned to go today and then do ST at home tomorrow, but I can go tomorrow -- no biggie. Then I can get some biking in, too, and make it like last Saturday -- and give my hamstrings some further rest. They are soooooooooooo sore and tight!!! I am stretching them every chance I get. :D hahaha.

Well, I also realized that I forgot to adjust a serving on my nutrition tracker up from 1 serving based on how many grams I had, so I had a correction to do from Wednesday's tracker -- not a biggie, but had to update for my deficit tracking.

Updated Deficit Tracking:

6/23: (1940+0) - 1821 = 119
6/24: (1940+885) - 1714 = 1081
6/25: (1940+363) - 1697 = 606
6/26: (1940+779) - 1812 = 907

6/23-6/26 = 2713, Average/Day = 678.25

So far so good. Today will be a lower deficit day since I'm not going to get the calories burned through exercise today. Same for Sunday. But tomorrow will be a good burn day. I need like 263 average deficit per day for Today-Sunday to reach my 3500 calorie deficit goal -- not too demanding so I think I can do it. There are plans to eat out tomorrow night, though, and I have NO CLUE where we will be going, what the options will be... so I just hope to make the best of that situation.

The weight is holding at 168 these days, sometimes 167.4 or so. Feeling good about that, though. I don't mind if it wants to hold still a couple weeks and drop again like last time. :D hehehe. I'm so close it's just exhilarating to be here. :D

Getting the hair cut TODAY! And hopefully some new clothes of some kind this weekend! :D Depends on what I can find at target since that's where I have a gift card to...

  Member Comments About This Blog Post:

SLCOLMAN 6/28/2008 12:50PM

    I hope the haircut turns out SUPER!! Have a great workout today!

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DONEPAT 6/27/2008 10:29PM

    Hi Just joined Big Mens club and wanted to get to know you better, so I read your blog :).
Wow, you are doing awesome!
Re: planning. Just did a blog about that myself. It's hard when you "wake up wrong"- everything seems to follow. I think this is normal. But you have it together.

I don't have an alarm clock. When it's morning, my cat and dog get me up. Same time everyday. I don't know how they manage to know the time, but they do!

Nice to "meet" You.

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CALICAVEGIRL 6/27/2008 12:53PM

    You are doing GREAT! Keep it up =) I can never figure out my alarm clock either - ha,ha. Sometimes I change the time and have it all ready and then forget to turn it on!


That's life I suppose. You just have to roll with it sometimes =)

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Run Run Run Run Run!

Thursday, June 26, 2008

So..... my hip was feeling ok today -- not quite 100% but CLOSE so I went for it in class and it went pretty well. We ran about 4.84 miles according to mapmyrun.com, so WOOHOO. I'm excited for next week because we're gonna do interval training for about 30 min and do more yoga in class. :D YAY.

So that will be exciting to do something new. My hamstrings are SO SORE right now!!! I am wondering if it's from the ST I did yesterday or from class today -- either way... sore. They were feeling really tight when I woke up so I'm thinking it was yesterday that did it.

Last night was NOT Morroccan Chicken w/ Lentils -- we had to throw out our saucepans because the nonstick coating was peeling, so I had nothing to cook lentils in.... or the wild rice the night before... (we ended up having cous cous instead cause it could cook from microwave boiled water.. :P). GOTTA get some new pans. (Although thanks Marlie for the new virtual set! HEHE!)

Tomorrow I will definitely swim. And I'm getting my haircut again finally! YAY!!!!!! :D I'm so excited. The place I'm going is supposed to be really good.

The best thing about today, though, is that I stopped by our local running store which is CLOSING after Sunday (:( SAD), but the good news is that everything is 50-60% off at the moment! I was worried I waited too long and they wouldn't have anything in my size... but turns out my feet are big enough that was NOT a problem. He still had a lot of shoes in my size range (10 reg shoes, 11 in the running shoes.) He looked at my gait again and I guess the motion has come down a LOT since I've lost weight. He had a lot of options for me to try and I selected some Asics Gel-Kayanos that were regularly $135.00, but I got them for $73.58 INCLUDING TAX! YAYYYYYYY! :D Of course I had to favor the most expensive shoes... but when else would I be able to afford a pair of $135.00 running shoes??? So I called my DH and he agreed we could purchase them so now I will probably start working them into rotation with my current shoes.

Deficit Tracking:

6/25: (1940+363) - 1662 = 641

It would have been larger but I looked and realized I was still under on carbs, so I ate something else to get within carb range and felt better as well. It's difficult to keep that balance, but I think I've been doing good lately at getting a lot more protein. (Except for today... need at LEAST 15g tonight...).

6/23-6/25 = 1841, Average/Day = 613.667

Looking good so far, and today is bound to be a higher deficit day. I did not do additional ST to the core in my Runner's Yoga class due to going to the running store, but I still managed to get a calorie burn of 779. If I eat to my SP max I'll still have a deficit over 800 cal. Not sure what we'll have for dinner tonight... I think either some Thai noodle thing w/ shrimp or Breakfast for Dinner or Pasta w/ Classico sauce are the kind of options we have right now... or sandwiches. So we'll see.

  Member Comments About This Blog Post:

SLCOLMAN 6/28/2008 12:53PM

    WOO HOO on the new shoes!

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SKYFYRE 6/27/2008 2:01AM

    Glad you got the new shoes! Your a high dollar lady I see!!! J/K I love a sale too! kills me sometimes to spend full price on these things! Thanks for the encouragement for my tri! I was wondering when your class would be doing more yoga, I hope it is as fun as the runs have been, and take care of that hip!

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BRUIN2 6/26/2008 10:36PM

    YAY for new shoes!! You so deserve to treat your feet like princesses! And maybe the new shoes will help with your hip....

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CALICAVEGIRL 6/26/2008 10:04PM

    Oooo I love breakfast for dinner!!! I also really enjoy the simple things in life, . . . like sammiches!! =) Enjoy!

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