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

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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JACUZZI

I have stayed at many hotels which claimed that they had a fitness room - only to be disappointed once I arrived. Sometimes the fitness room has only two pieces of equipment which barely function. Sometimes the fitness room is 'closed for repairs.'  Just last week, I stayed at a hotel whose fitness room did have an elliptical machine which was broken beyond repair.  I spoke to the manager about it and suggested that they replace it and not donate it to Goodwill as that would be cruel. Last night in Indianapolis, my hotel did have an operational fitness center and my room had its own jacuzzi.  Let me tell you this: Nothing beats the convenience of using a fitness room in  your own building and then being able to take a jacuzzi in your own room afterwards. That is luxury.

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Your Food Diary For:

Wednesday, March 9, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Scrambled Eggs w/two Sausages, 1.5 breakfast	450	0	0	0	0	0
Tropicana - Orange Juice - 100% Juice, 16 fl oz	220	54	0	4	30	44
Quaker Oats - Instant Oatmeal Apples & Cinnamon	640	132	8	16	800	48
	1,310	186	8	20	830	92
L U N C H
Subway - Turkey Breast & Black Forest Ham Sandwich, 12 inch	560	92	8	36	1,460	16
CHERRY VANILLA GRANOLA, 0.75 CUP	240	40	7	5	60	15
	800	132	15	41	1,520	31
D I N N E R
HUGE SPINACH SALAD	750	0	0	0	0	0
Campbell's - Home Style New England Clam Chowder, 2 cup (240ml)	340	30	20	10	1,780	4
	1,090	30	20	10	1,780	4
S N A C K S
California Roll, 8 pieces	300	8	9	2	100	2
	300	8	9	2	100	2
Totals	3,500	356	52	73	4,230	129
Your Daily Goal	3,409	426	113	171	2,300	127
Remaining	-91	70	61	98	-1,930	-2
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,479 extra calories from exercise today

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Your Exercise Diary for:

Wednesday, March 9, 2016

Cardiovascular	Minutes	Calories Burned
POLAR LIFEFITNESS ELLIPTICAL	65	839
POLAR LIFEFITNESS ELLIPTICAL	65	850
MFP iOS calorie adjustment	N/A	-210
Daily Total / Goal	131 / 30	1,479 / 590
Weekly Total / Goal	499 / 210	7,526 / 4,130

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total calories consumed 3500 calories

total calories burned (elliptical) 1689 calories

total net 1811 calories

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fitbit day 189

19698 steps  

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TALE OF THREE ELLIPTICAL MACHINES

Yesterday at the YMCA in Toledo, the maximum session on any of their fitness equipment is preset to 28 minutes plus 5 minute cooldown.  I chose to set the machines that I was on to 'CALORIE BURN'  Although the brand of machines that I used was the same, PRECOR.  I switched machines for every session.  The first session was on the PRECOR EFX elliptical machine without moveable levers for the arms to push/pull.

PRECOR EFX - no moveable levers for push/pulling arms - 401 calories

The next machine was a PRECOR AMT (Adaptive Motion Trainer) where the workout registered 494 calories.

PRECOR AMT (Adaptive Motion Trainer) - 494 calories

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And for the last session, I was back on another PRECOR EFX machine, but this was had the levers to work the arms to improve upper body strength as well.

PRECOR EFX - with moveable levers for push/pulling arms - 379 calories

I do not know what this little experiment proved, other than that the same 33 minute session with the same setting on three different machines resulted in highly variable 'calorie burn' numbers. The most enjoyable machine was the AMT (Adaptive Motion Trainer).  Oddly, it seemed the easiest machine to use, although it 'rewards' its user with the highest calorie burn.  One thing, I do know... After the three of these three thirty-three minute workouts was concluded - I had burned some number of calories as I was soaking wet from sweat. How many calories burned, is anybody's guess... All I can do is record the number that the machines report.

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Your Food Diary For:

Tuesday, January 26, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker Oats - Instant Oatmeal Apples & Cinnamon	800	165	10	20	1,000	60
Organic Whole Wheat Bread, 3 slice	300	57	6	15	630	6
	1,100	222	16	35	1,630	66
L U N C H
Jongold - Apple, 2 large	160	44	0	0	0	32
CHERRY VANILLA GRANOLA	319	53	9	7	80	20
	479	97	9	7	80	52
D I N N E R
Crouton - Crouton, 4 tbsp	60	10	2	0	130	0
365 - Hearts of Palm: Salad Cut, 1 cup	50	10	0	4	580	0
EARTHBOUND FARM - ORGANIC BABY SPINACH, 85 g (approx 3 oz, two cups)	20	0	0	2	65	0
Eggs - Hard Boiled - Large, 1 egg	78	1	5	6	62	1
Bacon - Real Bits, 3 tbsp	75	0	5	9	660	0
Ham slices - Ham pieces, 3 oz	160	4	10	14	1,000	2
Goya - Chick Peas, 0.25 cup	50	10	1	3	180	1
Raisin - Raisin, 50 g	36	9	0	0	0	6
Onions, raw, 4 slice, thin	14	3	0	0	1	2
Louis Kemp - Crab Delights Leg Style, 3 legs (85g)	70	11	0	6	430	1
	613	57	23	45	3,109	11
S N A C K S
Endangered Species - Holiday Dark Chocolate With Pumpkin Spice & Almonds, 1 Bar	500	42	34	8	0	22
YOGURT PRETZELS, 40 g (approx 8 pcs)	190	28	0	2	180	19
YOGURT ALMONDS, 40 g (approx 12 pcs)	220	22	14	4	20	19
	910	92	48	14	200	60
Totals	3,102	469	96	101	5,019	189
Your Daily Goal	3,119	390	104	156	2,300	117
Remaining	17	-78	7	55	-2,718	-72
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,189 extra calories from exercise today

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       Your Exercise Diary for:

Tuesday, January 26, 2016

Cardiovascular	Minutes	Calories Burned
PRECOR EFX576i ELLIPTICAL	33	401
PRECOR AMT (ADAPTIVE MOTION TRAINER)	33	494
PRECOR EFX576i ELLIPTICAL	33	379
MFP iOS calorie adjustment	N/A	-85
Daily Total / Goal	100 / 30	1,189 / 590
Weekly Total / Goal	193 / 210	2,614 / 4,130

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total calories consumed 3102 calories

total calories burned (99 min elliptical) 1376 calories

total net 1726 calories

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fitbit day 144

10544 steps
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YMCA

Right after my appointment with my doctor on Friday, my wife and I drove to our local 'Y' to re-activate our family membership.   We had an active membership for a number of years which we cancelled a couple of years ago.  Many years ago, our daughter went to 'Y' day camp for one summer, and prior to that she was enrolled in some pre-school programs.  Nearly a decade ago, when I lost also lost weight I made use of the 'Y' membership to visit out-of-town locations. Recently, I have been booking hotel rooms with 'fitness rooms' which are not always in good shape. (I am remembering that there have been more than one occasion when my head was nearly bumping up on the ceiling while on an elliptical machine - and I promise that I am not exaggerating.)   I will have much more flexibililty in the hotels that I can book if I have a nearby 'Y' as an option.

The 'Y' that we joined that is closest to our home is at 3333 N Marshfield Avenue, Chicago, Illinois. Apparently it has been there for quite some time. With some quick searching on the internet, I found this picture of a postcard that was postmarked 1931. The outside of the building looks pretty much the same today as it did 75 years ago. The inside of the building was recently renovated, as I am sure it has been at least a couple of times over its 75 year lifetime.

The back of this postcard has this information:  'This is the newest department of the Y.M.C.A. of Chicago.  The building was dedicated October 7, 1928.  It contains residence accommodations for 253 men, 2 gymnasiums, swimming pool, 4 hand-ball courts, special exercise rooms and a cafeteria...'

The very first thing that I am going to use the 'Y' for is a FITNESS CONSULTATION.  I expect that this will happen next weekend as I have already called to request an appointment.   This will be a good opportunity for me to learn about other exercises I should be considering aside from the elliptical.  I don't know anything about weight training, so that will be a good place for me to increase my knowledge.   I am looking forward to this experience.  I have never spoken with a trained professional regarding my exercise routine.

SUNDAY MENU
breakfast  1 cup STEEL CUT OAT MEAL w/SUNSWEET PRUNE       175 CALORIES
lunch        3.5 oz Salmon Filet, asparagus spears, Chicken Noodle Soup 330 CALORIES
dinner      Jimmy John's Bootlegger Club Unwich, Pumpkin Soup         380 CALORIES

total calories 885 CALORIES

CALORIES BURNED
7AM   elliptical 32 minutes       440 calories
3PM   elliptical 60 minutes        800 calories

total calories burned  1240 CALORIES

NET CALORIES   355 CALORIE DEFICIT   

My week which begins on Saturday is off to a roaring start.   So far, with two days now history, my net caloric consumption (CALORIES CONSUMED MINUS CALORIES BURNED) is NEGATIVE 220.   It is now Monday morning, time to drive to the Detroit area in Michigan for a week.

ELLIPTICAL IMPROVEMENT IS SWIFT

I started using the elliptical trainer on Saturday.   On Saturday, Sunday, Monday and Tuesay I used the elliptical twice per day.  Each time I limited myself to 30 minutes.  (That's almost funny - I promise when I got off the machine each time - I didn't have a minute more in me!)

Each time I get on, I plug the same information into the machine: weight 273 (my last official weight) and I set the machine to 'calorie burn.'    I start pedaling with no particular goal in mind relative to speed, I am just pedaling along at a rate that seems natural and comfortable.   Still without trying to improve, the improvement has come naturally.


SESSION                CALORIES BURNED
SATURDAY AM              322
SATURDAY PM               330
SUNDAY AM                   340
SUNDAY PM                    360
MONDAY AM                  350
MONDAY PM                   360
TUESDAY AM                 370
TUESDAY PM                  380

I am in awe of how fast one can improve in such a short period of time.   As I have improved, I remain just as winded (or more winded) than when I first began using the machine.   I am definitely 'getting more bang from my buck' from the 60 minutes that I am devoting to exercise each day.

TUESDAY MENU
breakfast   three poached eggs, two slices turkey 'bacon'                                    280 CALORIES
lunch         Jason's Deli Bowl Spicy Seafood Gumbo                                          301 CALORIES
dinner        Mahi Mahi burger, iceberg lettuce w/balsamic, Spinach Pancake
                  Sweet Potato Bisque Soup                                                                  312 CALORIES


TOTAL CALORIES       893 CALORIES

calories burned
6AM elliptical  30 minutes   370 CALORIES
7AM elliptical  30 minutes   380 CALORIES

total calories burned  750 calories

NET CALORIC INTAKE   143 CALORIES

photograph by Sara Jacobs, age 12

Mahi Mahi Burger, Spinach Pancake, Iceberg Lettuce wedge, Sweet Potato Bisque Soup  312 CALORIES 

EXERCISING EPIPHANY

My first road trip of the year will begin today.  I am driving to Cincinnati.   I did something different in booking my hotel.   I usually opt for the lowest price lodging I can find.   This time I cancelled my reservation with the national chain that I usually use and booked at a LaQuinta Hotel since they have an exercise room.    My almost daily exercise regiment, thus far, has only been walking at 4 mph for 20 minutes.  This week I plan to increase that to 30 minutes.     I have recently had an epiphany.  A long, long time ago (December 24, 2014) I thought that exercise was not critically important to weight loss.   I never doubted that it was healthy for a myriad of reasons.   An exercise that consumes 100 calories is not really going to make a significant dent when one is consuming 3000-5000 calories per day.   When one is consuming 1000 calories per day, a 100 calorie per day exercise program becomes huge.    Last evening, I enjoyed the last home-cooked meal that I will have until next weekend.   This 7oz Salmon Filet with Organic Mixed Vegetables was delicious.   This morning I weighed myself and I checked in at 294.5 lbs.   I have lost nearly 15 lbs in 12 days.

7 oz. Salmon Filet with Mixed Vegetables - 415 calories