ELLIPTICAL (DAY 106)

It has been a very, very long time since I have spent time on an elliptical machine... I am guessing that it's been way more than one year... And yet, that is precisely where I found myself for one hour on Tuesday night... 

one hour on an elliptical machine, allegedly burned 535 calories

FINALLY, THE ELLIPTICAL MACHINE HAS BEEN REPLACED

Twice within the past year, while using the elliptical machine in my building, the arm lever has literally snapped off.  Earlier last year it was the left arm, and six weeks ago it was the right arm. In both instances, I was the one who reported this. Honestly, there are those in my building who think I broke them. Of course, this is preposterous. After who knows how many years, things will break down. Especially an elliptical machine available to residents of a building 24 hours per day. Nevertheless, the machine has finally been replaced and finally, after six weeks, I was able to workout in my own building on an elliptical machine. This machine does not appear to be as 'generous' in 'awarding' burned calories. As I have discussed many times before, the calories 'burned' on an elliptical machine are usually highly overstated. In my first 65 minute workout, the machine indicated that I 'burned' 500 calories. Whether I burned 200, 300, 400 or 500 calories is mostly inconsequential to my plans. I will know in the future, that if the machine indicates higher number, it will mean that I did exercise a bit harder. So, with my first 65 minute workout, I have established a baseline of 500.  My job is to increase that number over time. 

Your Food Diary For:

Saturday, February 11, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Trader Joes - Hash Brown Patty, 1 patty	130	14	8	1	250	0
Kirkland - Pre-Cooked Bacon, 5 slices	200	0	15	15	875	0
Creamy Wheat - Enriched Farina	240	50	0	8	170	2
	570	64	23	24	1,295	2
L U N C H
Read - 3 Bean Salad	300	65	0	5	1,500	40
Egg, whole, cooked, poached, 3 large	215	1	14	19	446	1
	515	66	14	24	1,946	41
D I N N E R
Ace Sushi - Brown Rice Mini Ca Roll	500	104	2	13	1,710	8
	500	104	2	13	1,710	8
S N A C K S
Bacon Egg Sandwich	500	36	27	21	873	5
	500	36	27	21	873	5
Totals	2,085	270	66	82	5,824	56
Your Daily Goal	2,065	258	69	104	2,300	77
Remaining	-20	-12	3	22	-3,524	21
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g

       Your Exercise Diary for:

Saturday, February 11, 2017

Cardiovascul	Minutes	Calories Burned
MATRIX TREADMILL	65	500
Daily Total / Goal	65 / 30	500 / 590
Weekly Total / Goal	573 / 210	5,705 / 4,130

TWENTY SEVENTEEN

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2017. Happy New Year. It was all the way back in calendar year 2014 when this blog began, albeit in late December. Still it was a while ago. Recently I have struggled with my weight as I have been seduced once again by chocolate. This seems like a good day to make a New Year's Resolution. I resolve to do better this year than I have done recently. I know, this resolution is a bit ambiguous. This morning, it's all I got. Happy New Year.

The last time that the elliptical machine was broken in my building, it happened while I was using it. The left handle which snapped off. It took our building nearly six weeks to fix it. Unbelievably, yesterday, during my 97 minutes on the elliptical machine the right handle began to snap off. I do not know how old this machine is, but apparently it was not built to last forever. Still, it is a bit annoying that this happened (again.)


As part of my ridiculous attempt to 'inoculate' myself against New Year's Eve overeating, after the 97 minute session on the elliptical machine, my daughter and I took yet another walk around town. This time we walked 9 miles.

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Your Food Diary For:

Saturday, December 31, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Bacon, 5 slices	200	0	15	15	875	0
Quaker - Instant Oatmeal- Maple	640	128	8	16	1,040	48
	840	128	23	31	1,915	48
L U N C H
Bagel, Lox and Cream Cheese	460	56	14	31	1,790	10
	460	56	14	31	1,790	10
D I N N E R
Emmi - Fondue From Switzerland	750	10	50	45	1,850	0
Jumbo Shrimp	360	0	6	69	510	0
Chicken Strips -- Grilled	100	0	10	70	0	0
Cauliflower - Raw	100	21	0	8	120	10
French Baguette	400	80	2	9	977	0
	1,710	111	68	201	3,457	10
S N A C K S
Klondike - Original Vanilla Ice Cream	500	70	34	6	170	56
	500	70	34	6	170	56
Totals	3,510	365	139	269	7,332	124
Your Daily Goal	4,635	579	154	232	2,300	173
Remaining	1,125	214	15	-37	-5,032	49
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 2,705 extra calories from exercise today

       Your Exercise Diary for:

Saturday, December 31, 2016

Cardiovascular	Minutes	Calories Burned
Elliptical Trainer	97	1,278
9 MILE URBAN HIKE	147	1,427
Daily Total / Goal	244 / 30	2,705 / 590
Weekly Total / Goal	1121 / 210	11,911 / 4,130

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PEDAL TO THE METAL

With cold temperatures and darkness conspiring to make hiking in the woods unavailable and certainly ill-advised, I have still be able to do urban hiking no matter what the light conditions. Still, for the second day in a row, I chose to find an alternative to walking outdoors.  I selected my Columbus, Ohio hotel specifically because it had a 'fitness room.'  I completed two 99 minute sessions in the evening last night. When one is on the elliptical machine, the workout increases when one puts the petal to the metal. My two sessions allegedly burned 2349 calories.

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Your Food Diary For:

Tuesday, November 29, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Quaker Apples & Cinnamon Instant Oatmeal, 6 packet	780	162	9	18	960	54
Kellogg's - Raisin Bran Crunch	400	95	2	8	421	40
	1,180	257	11	26	1,381	94
L U N C H
Jason's Deli - Creamy Fruit Dip	500	53	26	7	79	53
Jason's Deli - Potato Salad	400	32	29	6	571	3
Jason's Deli - Salad Buffet	600	30	49	16	627	16
	1,500	115	104	29	1,277	72
D I N N E R
Jason's Deli - SPICY SEAFOOD GUMBO, 1 Bowl	230	26	8	12	1,710	3
Jason's Deli - Flatbread Crackers	700	84	28	28	1,330	14
	930	110	36	40	3,040	17
Totals	3,610	482	151	95	5,698	183
Your Daily Goal	3,892	486	129	195	2,300	146
Remaining	282	4	-22	100	-3,398	-37
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g

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Your Exercise Diary for:

Tuesday, November 29, 2016

Cardiovascular	Minutes	Calories Burned
Elliptical Trainer	99	1,356
Elliptical Trainer	99	993
Daily Total / Goal	198 / 30	2,349 / 590
Weekly Total / Goal	379 / 210	3,261 / 4,130

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LAST DAY IN HOUSTON

Five days in Houston... I managed to get in my walk (urban hike) each day. On the final day, I 'only' walked 6 miles, but I started that day with 65 minutes on the elliptical machine. There could have easily been an argument made that there was no time for any of this - it is a priority, so I made the time. Now it's time to get ready to board a plane and get back home to Chicago.

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Your Food Diary For:

Monday, October 31, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Quaker - Grits - Instant - Original	600	132	0	12	1,860	0
Starbucks - Reduced Fat Turkey Bacon	230	28	6	13	560	3
	830	160	6	25	2,420	3
L U N C H
Green - Apple, 1 fruit	95	25	0	1	2	19
Banana - Banana, 1 medium banana (126 g)	124	30	0	1	1	19
	219	55	0	2	3	38
D I N N E R
Gyro, 1 gyro	978	64	61	41	1,950	7
	978	64	61	41	1,950	7
S N A C K S
Dewars - Scotch 1 Oz. Shot, 5 oz.	345	0	0	0	0	0
	345	0	0	0	0	0
Totals	2,372	279	67	68	4,373	48
Your Daily Goal	4,711	589	157	236	2,300	176
Remaining	2,339	310	90	168	-2,073	128
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 2,781 extra calories from exercise today

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       Your Exercise Diary for:

Monday, October 31, 2016

Cardiovascular	Minutes	Calories Burned
SIX MILE URBAN HIKE	97	962
Elliptical Trainer	65	986
Daily Total / Goal	163 / 30	2,781 / 590
Weekly Total / Goal	164 / 210	2,832 / 4,130

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more bang for your buck

[more/a bigger etc.] bang for your buck

  (American informal)

if something that you buy gives you more bang for your buck, you get more value for your money by buying thisproduct than from buying any other

Usage notes: 'Buck', in American English, is an informal way of saying 'dollar' (= a unit of money in America).

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One can get 'more bang for your buck' by getting an extra value from something.  For example, I have recently been using my home elliptical machine, for 90 minutes at a setting of '15.'  This level has been burning calories in the neighborhood of 1500 for the 90 minute session.

Last evening, I had only 30 minutes to spend exercising. I set the 'resistance' to '20' which was much more difficult than what I have been recently been doing.  After a 32 minute workout, the machine had recorded that I had burned 737 calories.

In other words, although I had REDUCED my workout time by 67% (90 minutes compared to 30 minutes) - I had only REDUCED the effectiveness of the workout (calories burned) by approximately 50%.  In still more words...I got more bang for my buck.

In the future, I will consider shorter workouts at the higher level, and I might continue longer workouts at the lower level. My goal would be to consistently complete a 90 minute workout at the higher level. It's good to have goals.

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Your Food Diary For:

Sunday, March 27, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Cinnamon & Spice Instant Oatmeal	480	96	6	12	630	33
Food Lion - Essentially You Vanilla Almond Cereal	440	100	6	8	600	36
	920	196	12	20	1,230	69
L U N C H
2 Egg Omelette With Ham and Cheese	460	2	25	39	972	2
Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	650	52	26	40	975	40
D I N N E R
ORGANIC BABY SPINACH	20	0	0	2	65	0
365 - Hearts of Palm: Salad Cut, 1 cup	50	10	0	4	580	0
libby's - Sweet Corn, 0.88 cup	105	16	3	4	350	12
Roundy's - Asparagus Spears, 1.75 Cup	70	11	0	7	1,225	11
Eggs - Hard Boiled - Large, 1 egg	78	1	5	6	62	1
Ham slices - Ham pieces, 3 oz	160	4	10	14	1,000	2
Bacon - Real Bits, 3 tbsp	75	0	5	9	660	0
Polish Kielbasa Sausage, 7 oz (56g)	595	7	53	25	1,995	4
	1,153	48	75	70	5,937	29
S N A C K S
Peanut Butter and Jelly Sandwich	260	35	15	9	350	13
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
Nature Valley - Oats 'n Honey Crunchy Granola Bar	190	29	6	4	160	12
	640	114	22	14	514	63
Totals	3,363	410	135	144	8,656	201
Your Daily Goal	3,859	482	128	193	2,300	144
Remaining	496	71	-6	49	-6,355	-56
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,929 extra calories from exercise today

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       Your Exercise Diary for:

Sunday, March 27, 2016

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	90	1,423
STAR TRAC ELLIPTICAL	32	737
MFP iOS calorie adjustment	N/A	-231
Daily Total / Goal	123 / 30	1,929 / 590
Weekly Total / Goal	1483 / 210	17,565 / 4,130

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total calories consumed 3363 calories

total calories burned (two hours total exercise) 2160 calories

total net 1203 calories

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fitbit day 207

15681 steps  .

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