THERE IS ALWAYS A WAY

I was in Cincinnati with nearly 2 hours between my morning and my afternoon appointments. I drove to a shopping center, and parked my car in the 'Target' parking lot, and I took a mid-day 4 mile urban hike by zigging and zagging around the stores and nearby streets. This was the only chance I had to get any exercise in on Wednesday, as I had to zip home back to Chicago and get prepared for a trip to Houston in the pre-dawn hours on Friday morning. I could have accomplished some kind of hike at 6:00AM prior to my morning appointment, but I will admit, I was just not up to it at that hour. Nevertheless, I did get my steps in for the day. There is always a way. 

I changed my shirt after my four mile mid-day hike, so I think I was still fresh for my afternoon sales call.

Your Food Diary For:

Wednesday, October 25, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Quaker - Instant Oatmeal - Apples & Cinammon	320	66	4	8	400	24
Kellogg's Raisin Bran	225	55	1	6	249	21
Red Delicious Apple	100	26	0	1	2	20
	645	147	5	15	651	65
L U N C H
Squid Salad	300	44	6	16	2,046	12
Melting Chocolate Wafers	300	25	21	3	31	24
	600	69	27	19	2,077	36
D I N N E R
Taste Nirvana Real Coconut Water/Pulp	120	26	2	0	100	19
Spring Rolls-Teriyaki Chicken	250	32	10	9	750	10
	370	58	12	9	850	29
S N A C K S
Harvest Snaps - Green Pea Snaps	420	56	18	18	263	7
Snackwells - Devils Food Cookie Cake	100	24	0	2	50	14
	520	80	18	20	313	21
Totals	2,135	354	62	63	3,891	151
Your Daily Goal	2,545	318	85	128	2,300	95
Remaining	410	-36	23	65	-1,591	-56
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 615 extra calories from exercise today

If every day were like today...   You'd weigh 222.2 lbs in 5 weeks

YOU ARE HERE (NOW)

My day started in a Cincinnati suburb. Once I finished with my customer in the early afternoon, I drove up to Columbus to be in place for a Tuesday morning appointment. I arrived in town in the late afternoon, and I completed a fairly vigorous eighteen mile hike that ended long after darkness had set in. I had troubles with both of my external light sources. My flashlight was inexplicably not working and my headlamp had a screw loose (much like its owner) and the lamp was not affixed to the straps properly. The light from my phone lit the way in places without street lights. It was nearly 10PM when I returned to my room to finally kick off my shoes and enjoy the sense of accomplishment of an eighteen mile urban hike. 

I found this pointless 'YOU ARE HERE (NOW)' pin painted under a bridge along my trail in Columbus. There was no map, or any other markings to tell someone where 'here' was. But it was true, when I stood by the sign, I was there (then).

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Your Food Diary For:

Monday, October 23, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Kellogg's Raisin Bran	600	145	3	16	664	57
Bread, raisin, toasted	100	19	2	3	127	2
	700	164	5	19	791	59
L U N C H
Dark Chocolate Chunky Granola	200	29	8	3	0	5
Turkey Provolone Sub Sandwich	490	52	14	40	1,380	6
	690	81	22	43	1,380	11
D I N N E R
BBQ Eel Sushi Roll	400	42	16	22	105	0
	400	42	16	22	105	0
S N A C K S
Dark Melting Chocolate Wafers	330	35	23	3	45	32
	330	35	23	3	45	32
Totals	2,120	322	66	87	2,321	102
Your Daily Goal	5,094	637	169	255	2,300	191
Remaining	2,974	315	103	168	-21	89
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 3,164 extra calories from exercise today

If every day were like today...   You'd weigh 196.5 lbs in 5 weeks .

SHARON WOODS

It had been too long since I had actually taken a hike in actual woods on an actual trail. That drought ended yesterday when I 'discovered' that within a half mile of my hotel was Sharon Woods Park. I hiked along a gorge, I hiked around a lake. This hike would have been a bit better if it hadn't taken place in a cold persistent light rain. Still I was glad to be outdoors.

Your Food Diary For:

Tuesday, January 10, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Apple and Cinnamon Instant Oatmeal	650	135	8	15	850	60
Bread, raisin, toasted, enriched	168	32	3	5	214	4
	818	167	11	20	1,064	64
L U N C H
Kroger - Chef Salad	1,000	27	73	58	1,846	15
	1,000	27	73	58	1,846	15
D I N N E R
Speedy - Super Stacker Sub, 6 "	480	54	13	26	1,700	12
Mikesells - Cheddar Popcorn	320	22	24	4	620	2
Fit Crunch Protein Bar	380	27	16	30	0	0
	1,180	103	53	60	2,320	14
Totals	2,998	297	137	138	5,230	93
Your Daily Goal	2,842	355	94	143	2,300	106
Remaining	-156	58	-43	5	-2,930	13
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 912 extra calories from exercise today

       Your Exercise Diary for:

Tuesday, January 10, 2017

Cardiovascular	Minutes	Calories Burned
SIX MILE HIKE SHARON WOODS	93	1,001
Daily Total / Goal	93 / 30	1,001 / 590
Weekly Total / Goal	194 / 210	1,657 / 4,130

CAESARS CREEK STATE PARK

My day started a bit early on Tuesday. I was out the door before 5:00AM as I had to get to a major customer in Waynesville, a Cincinnati suburb.  After my appointment I traveled an additional five miles to get to Caesars Creek State Park. I lifted this brief description of the park from wikipedia.

Caesar Creek State Park is located in southwestern Ohio, five miles east of Waynesville, in Warren, Clinton, and Greene counties. The park is leased by the State from the U.S. Army Corps of Engineers, who in the 1970s erected a dam on Caesar Creek to impound a 2,830-acre lake. The total park area, including the lake, is 7,941-acres. The park has 43 miles of hiking trails.

The hike I took was on the Perimeter trail, which traced the outline of the southern part of the lake. I did manage to log fourteen miles before I returned to my origin point. 

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I had expected 'Horseshoe Falls' to be a highlight of the hike.  I admit I was a bit underwhelmed once I arrived.

I did think that this natural striated wall of rock was impressive.

Without a doubt, the most fun thing that I ran into during this hike was the 'swinging bridge' that crossed the creek at Horseshoe Falls. I felt a bit like Indiana Jones while crossing this bridge.

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Your Food Diary For:

Tuesday, July 19, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Maltomeal - Honey Nut Scooters	300	60	4	8	525	23
Quaker Instant Oatmeal  Blueberries Cream	650	130	10	15	850	55
	950	190	14	23	1,375	78
L U N C H
Oh Boy! Oberto - Teriyaki Beef Jerky	480	42	6	66	2,340	36
Sage - Red Delicious Apple	380	100	1	2	7	76
Fiber One - 90 Calorie Brownie, 1 brownie	90	18	3	1	90	7
Nature Valley - Oats 'n Honey, Crunchy	190	29	7	3	180	11
	1,140	189	17	72	2,617	130
D I N N E R
Read - 3 Bean Salad, 1.67 Cup	300	65	0	5	1,500	40
HYVEE - HUGE SPINACH SALAD	500	0	0	0	0	0
Double Luck - Sweet Peas	280	53	0	14	1,330	14
	1,080	118	0	19	2,830	54
S N A C K S
Brownie - Chocolate Fudge (Fiber One)	450	90	15	5	400	35
	450	90	15	5	400	35
Totals	3,620	587	46	119	7,222	297
Your Daily Goal	4,117	514	137	206	2,300	154
Remaining	497	-73	91	87	-4,922	-143
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 2,187 extra calories from exercise today

If every day were like today...   You'd weigh 212 lbs in 5 weeks     

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       Your Exercise Diary for:

Tuesday, July 19, 2016

Cardiovascular	Minutes	Calories Burned
Walking	304	2,187
Daily Total / Goal	304 / 30	2,187 / 590
Weekly Total / Goal	404 / 210	3,090 / 4,130

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* * * * * * * * *

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My route in the park was the PERIMETER TRAIL (YELLOW).  There were a number of times that it was not crystal clear to me which way to go. I am no expert in following a trail map. If I didn't have my MapMyWalk application running, there would be plenty of times when I would be completely lost. No matter how wrong I am about what direction I am traveling, whether or not I am on the right trail or not... I always have the big picture - and at least have some idea which way back to 'civilization'.

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My hike also traveled through the 'Pioneer Village'. The buildings were locked so that I could not see inside, but the outside of the buildings looked very interesting... It kinda reminded me of Williamsburg, Virginia which my family visited a number of years ago.

Caesar's Creek Pioneer Village - a collection of over 15 log cabins and other structures that are open during special events. The village is maintained and operated by a private non-profit organization. The buildings include a Quaker meetinghouse, a broom shed, a pioneer school house, blacksmith shop, carpenter shop, toll house and many family houses.

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AllTrails

The world wide web is a very big place. There is always something new to be discovered.  A few months back I had discovered an application and website called 'Rails to Trails'.  Recently I discovered another application and website called AllTrails.

I have used this application to 'discover' trails in Kankakee, Illinois and two days ago in Cincinnati, Ohio. The app names trails close to your location, gives a brief description and will give you directions to drive there. Yesterday, I did not return to my hotel room until after 7:30PM, and I did get on any trail or work out at all. Once again, my body was able to take advantage of the rest. I have discussed many times before that it is important to rest, at least once per week. I have found this difficult in the past - but it is the best course for long term good results.

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Your Food Diary For:

Tuesday, June 21, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Enriched instant grits, butter flavor	500	105	8	10	1,700	0
Kellogg's - Fruit Loops Cereal	330	78	3	3	405	36
	830	183	11	13	2,105	36
L U N C H
Turkey Cheddar on Pretzel Bun	700	78	24	44	1,720	18
Medium - Anjou Pear, 2 pear	200	50	0	2	0	34
	900	128	24	46	1,720	52
D I N N E R
Subway - Footlong Steak Cheese	760	96	20	52	2,060	16
	760	96	20	52	2,060	16
S N A C K S
Quaker - Salt Free Gluten Free Rice Cake	980	196	0	28	0	0
Medium - Anjou Pear, 1 pear	100	25	0	1	0	17
	1,080	221	0	29	0	17
Totals	3,570	628	55	140	5,885	121
Your Daily Goal	2,006	251	67	101	2,300	75
Remaining	-1,564	-377	12	-39	-3,585	-46
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 76 extra calories from exercise today

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I only accumulated 4216 steps on Tuesday. Most of the day was spent either in front of a customer or driving. It takes a lot of effort to only walk 4216 steps in a day - after my 11 mile hike up and down multiple hills on Monday, my right shin was hurting a bit and I really needed the rest. Today, Wednesday,  I hope to return to a trail somewhere and log some real steps.



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