ONE MILE

Yesterday I spent 129 minutes on the treadmill with the 'grade' set to '15.'  I walked at a rate of 3mph until I had 'traveled' 6.73 miles. This distance, 6.73 miles is the equivalent of 35534 feet (5280 feet=1 mile). In order to calculate my 'elevation' that I reached on this imaginary trek up a mountain, I need only multiply 35534 x .15 which works out to 5330.  I 'climbed' up an imaginary mountain one mile.  A couple of days ago I had figured out that this was a doable goal, and it did not take me too long before I attempted to make my successful 'ascent.'   

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Your Food Diary For:

Saturday, February 18, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Essential Everyday - Butter Flavored Grits	500	105	5	10	1,700	5
Bacon	200	0	15	15	875	0
	700	105	20	25	2,575	5
L U N C H
Mostaccioli With Meat Sauce	501	73	13	23	1,040	13
	501	73	13	23	1,040	13
D I N N E R
Mild Chicken Tenders	800	61	33	64	3,175	0
	800	61	33	64	3,175	0
S N A C K S
Peanut Butter and Jelly Sandwich	300	40	17	10	403	15
Beef Stick, 3 each	180	3	15	9	600	3
	480	43	32	19	1,003	18
Totals	2,481	282	98	131	7,793	36
Your Daily Goal	3,249	406	108	163	2,300	121
Remaining	768	124	10	32	-5,493	85
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g

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       Your Exercise Diary for:

Saturday, February 18, 2017

Cardiovascular	Minutes	Calories Burned
Treadmill, 6.73 miles, Grade 15	129	1,516
Daily Total / Goal	129 / 30	1,516 / 590
Weekly Total / Goal	669 / 210	6,920 / 4,130

CHANGING SEASONS

One thing interesting about living in North America is experiencing the changing seasons. Definitionally there are four seasons: Spring, Summer, Autumn and Winter. One of the most amusing articles of clothing that I once saw for sale in the Upper Peninsula of Michigan was a shirt that said: The 4 Seasons of the UP: Early Winter, Winter, Late Winter, and Next Winter.  Here in Chicago where I live, we are said to have only two seasons: Winter and Construction. Personally, I have concluded that my life revolves around these four seasons: Spring, Summer, Autumn and Netflix. As the colder weather sweeps in, I have noticed that I have and will continue to spend much more time indoors with my workouts on an elliptical machine rather than walking or hiking inside.

Yesterday, I did actually squeeze in a four mile urban hike before my late morning appointment. However, I have come to recognize that I will be indoors more and more as the mercury drops. The 10-Days Forecast in Chicago shows no day forecasted to have high temperatures that will rise above freezing, 32°F. I think that there is going to be a lot of Netflix in my immediate future. If you know of something that I should be watching, please let me know.

The 10-Day forecast for Chicago shows that we will never actually get above freezing for the foreseeable (forecastable) future.

Your Food Diary For:

Tuesday, December 6, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Creamy Wheat - Enriched Farina	600	125	0	20	425	5
Kellogg's - Raisin Bran Crunch	400	95	2	8	421	40
	1,000	220	2	28	846	45
L U N C H
Ponzu Chicken	400	1	16	60	832	1
Mashed Yams	200	37	4	3	229	2
Sweet Butternut Squash	200	32	7	0	12	10
	800	70	27	63	1,073	13
D I N N E R
Hard Shell Taco	850	60	50	40	1,550	5
	850	60	50	40	1,550	5
S N A C K S
DARK CHOCOLATE GINGER	600	124	15	0	150	109
	600	124	15	0	150	109
Totals	3,250	474	94	131	3,619	172
Your Daily Goal	4,042	505	134	203	2,300	151
Remaining	792	31	40	72	-1,319	-21
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 2,112 extra calories from exercise today

       Your Exercise Diary for:

Tuesday, December 6, 2016

Cardiovascular	Minutes	Calories Burned
4 mile urban hike	51	775
Elliptical Trainer	99	1,010
Elliptical Trainer	99	825
Daily Total / Goal	249 / 30	2,610 / 590
Weekly Total / Goal	348 / 210	3,519 / 4,130

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HECTIC TRAVEL SCHEDULE

Right now I am in the middle of a very hectic travel schedule. I will have had 5 consecutive days of trade shows, divided between three different cities, and three different trade shows.  When I looked at this schedule as it was approaching it appeared to me that there was no way that I could keep up my consistency of working out each day.

It appears that I was wrong (as I often am...)

I did have to schedule two workouts at 2:00AM and 3:00M in the morning.  Last night I did not get to exercise until 10:00PM and this morning I was back at it again at 6:00AM.  It appears that my last challenge will be to get to the elliptical machine before midnight on Wednesday evening and I will have successfully not missed a day.

MAY 30  TNNA SHOW                                     COLUMBUS, OHIO
MAY 31  TNNA SHOW                                     COLUMBUS, OHIO
JUNE 1   CHICAGO TEXTILE SHOW             CHICAGO, ILLINOIS
JUNE 2   CHICAGO TEXTILE SHOW             CHICAGO, ILLINOIS
JUNE 3   SHIPSHEWANA FABRIC SHOW      SHIPSHEWANA, INDIANA

I even managed to SQUEEZE IN a Rolling Stones concert along the way!

When criss-crossing the countryside on a tight schedule it is very helpful to have a reliable car.
I enjoy my 2012 HONDA CR-V (with approximately 115,000 miles...and counting...)

MONDAY MENU

breakfast    cup oat meal w/prune, two eggs, two slices turkey 'bacon'                     355 calories
lunch          MARIANO'S HUGE SPINACH SALAD with all the fixin'                  750 calories
dinner        spinach salad w/hearts of palm, beets, onion, tomato, mushrooms, etc
                  salmon burger, bowl MISO soup, potato pancake, cucumber salad
                  fresh corn on the cob                                                                                449 calories

calories consumed 1554 calories

calories burned
stair climbing from ground level to 25th floor          80 calories  (4 MINUTES, 43 SECONDS)
10:00PM elliptical machine          32 minutes         479 calories
stair descending from 25th floor to grind floor          20 calories  (2 MINUTES, 43 SECONDS)

total calories burned 579 calories

MONDAY NET CALORIES    975 CALORIES

WHAT'S UP?

What's up?  Me.  I am in the UP.  Upper Peninsula of Michigan.  This is the part of Michigan that is directly north of Wisconsin.  Specifically, I am in Marquette, Michigan.  During winter, November thru April, Marquette averages nearly 120" of snow.  In March, Marquette averages 22" of snow.  How about this?  In April, yes, you read that correctly, Marquette averages 8" of snow.  During May, Marquette averages 1" of snow.

Upper Peninsula, Michigan
Winter in the Upper Peninsula runs from November thru April

Somehow, I got lucky.   I am here in the UP and when I woke up yesterday morning and went to the YMCA in total darkness at 7AM, it was 36 degrees.   Remarkably, back home, nearly 400 miles south, Chicago was 28 degrees, nearly 10 degrees colder than Marquette.  I apparently picked a very good week for my visit to see some customers up this way.  I guess somebody 'UP' there likes me.

Marquette, Michigan YMCA after my workout

Every time I use a different elliptical machine, there is the challenge to set it so that I can maximize the benefit.  This morning, at the YMCA, I set the machine and I found the entire workout very challenging.  Although the calories burned figure was less than my home machine, I am sure that was the beneficiary of a solid workout as the 36 minute experience was not easy.

36 minutes on the PRECOR EFX546 elliptical machine

MONDAY MENU

breakfast    STARBUCKS   cup of oatmeal w/dried blueberries                            260 calories
lunch          JIMMY JOHNS turkey tom unwich                                                      80 calories
dinner         RED LOBSTER 3 shrimp tacos, garden salad, wild rice pilaf            840 calories

TOTAL CALORIES CONSUMED 1180

CALORIES BURNED
7AM YMCA elliptical machine 36 minutes                           437 calories

MONDAY NET CALORIES  743 CALORIES

Wood-Grilled Taco

Three flour shrimp tortillas, cilantro slaw, jalapeño ranch and house-made pico de gallo. Served with wild rice pilaf.  $10.99

RED LOBSTER: 3 WOOD-GRILLED SHRIMP TACOS w/Wild Rice Pilaf  770 CALORIES.  My calories consumed might have been more than 100 less as I withheld the jalapeño ranch dressing. The next time I order these, likely today, I will skip the wild rice pilaf and reduce dinner by another 170 calories