DON'T FALL OFF THE FITNESS CLIFF

I found this interesting article from SHAPE magazine.
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Don't Fall Off the Fitness Cliff!  by Alanna Nuñez 

We may have (sort of) managed to avoid falling off the fiscal cliff this year, but there's another cliff just ahead: the fitness one! With the start of the New Year, millions of Americans resolved to get—and stay—fit and healthy, but as February creeps along, that resolve wavers, little by little, until finally, many people throw in the towel altogether.
In fact, a study done by Gold's Gym shows that today, February 7, is the "Fitness Cliff." Although there's a steady decline in gym check-ins beginning on January 30, the biggest drop in gym sign-ins occur today, 38 days out from the New Year. 

"A lot of people have a mindset where they think, 'Well, I just went through this 30-day ordeal, and now it's not working,'" says Belisa Vranich, Psy.D., an author and clinical psychologist. "The psychological reasoning behind it is two-fold: Every year our world moves faster, so we assume that everything, including weight loss, will happen faster and faster. But with lifestyle changes, that's not how it works. In fact, because we're so surrounded by temptation, such as high-calorie foods, permanent changes often go really slowly. 

Although it can be frustrating when you're dieting and exercising to see the scale stubbornly refuse to budge, studies suggest that if you want to lose weight in the long term, slow, gradual weight loss is better than fast weight loss, Vranich says. "People often think they're going to have this motivation and see an incredible makeover. The fact is, if you're doing it right, the changes you see will be much more subtle."
If you feel you're about to fall off the weight-loss resolution bandwagon (or already have), first remember that you're not the only one! Then try these simple tips from Vranich to get back on track. 

1. Make yourself your No. 1 priority. "Women are often caregivers who put others' needs ahead of their own," Vranich says. "I had a client once who told me she spent a lot of time in the kitchen making sandwiches for her son and husband to take for lunch at work or school. I told her, 'They can make their own sandwiches. Take care of yourself.'" 

2. Find exercise you like. This is one of our favorite pieces of advice at SHAPE. If you hate spin class, don't go, but if you love salsa dancing, go as many times as you want, Vranich recommends. "Don't think you have to be crawling across the gym in pain to get in shape 

3. Give yourself a pep talk. Think about it in terms of love: "You love your body, so you want to fuel it right and treat it really well," Vranich says. "Take care of your body the way you'd take care of your kids. You need it to last a long time."

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ONE OF MY BIGGEST FEARS when I started exercising one year ago was that I would not integrate exercise into my daily routine. I had started exercising ten years ago and managed to lose the desire to work out each day and ultimately let nearly a decade pass before I started up again. Of course, that is ridiculous. It makes me feel good that I have successfully avoided falling off the FITNESS CLIFF this time.

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NEW HAMPSHIRE PRIMARY RESULTS...

Yesterday I offered some opinions on the primary results in New Hampshire.

DONALD TRUMP won with about the margin that polls predicted.

BERNIE SANDERS' VOTERS OVERWHELMED HILLARY CLINTON WITH A 20+ POINT MARGIN. This was precisely what the polls indicated would happen and it did.


I had predicted that Ted Cruz would come in second place. Although he didn't, his third place finish was impressive considering how little money and time was spent in New Hampshire. Here is a screen shot of my hotel television (Fox News) showing how much money was spent per vote received from 5 Republican candidates.  It appears that one does not and cannot buy victory these days.

I had predicted that Jeb Bush would not finish in the TOP FIVE... He did manage to do a bit better than I had predicted, although it each vote cost hime $1200.00!  Marco Rubio was apparently damaged by his ROBOTIC DEBATE PERFORMANCE this past Saturday.

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Your Food Diary For:

Tuesday, February 9, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
KELLOGGS - RAISIN BRAN	380	92	2	10	420	36
Quaker Oats - Instant Oatmeal Apples & Cinnamon	480	99	6	12	600	36
Sausage Patty, 3 patty	240	9	9	30	780	3
	1,100	200	17	52	1,800	75
L U N C H
HYVEE - HUGE SPINACH SALAD	750	0	0	0	0	0
Mcintosh - Apple, 3 medium apple	240	66	0	0	0	51
	990	66	0	0	0	51
D I N N E R
SUBWAY FOOTLONG FRESH FIT - 9-GRAIN WHEAT BREAD ROAST BEEF	640	90	10	48	1,400	14
Subway - Broccoli Cheddar Soup	180	16	11	5	990	3
Mcintosh - Apple, 2 medium apple	160	44	0	0	0	34
	980	150	21	53	2,390	51
S N A C K S
Hyvee - Yogurt Pretzels	280	40	10	2	0	24
Whole Cashews - Unsalted, 28 g	160	9	12	5	0	2
	440	49	22	7	0	26
Totals	3,510	465	60	112	4,190	203
Your Daily Goal	3,792	474	126	190	2,300	142
Remaining	282	9	66	78	-1,890	-61
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,862 extra calories from exercise today

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	Your Exercise Diary for:

Tuesday, February 9, 2016

Cardiovascular	Minutes	Calories Burned
Elliptical Trainer	90	1,945
MFP iOS calorie adjustment	N/A	-83
Daily Total / Goal	91 / 30	1,862 / 590
Weekly Total / Goal	182 / 210	3,764 / 4,130

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total calories consumed 3510 calories

total calories burned (elliptical) 1945 calories

total net 1565 calories

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fitbit day 156

19929 steps
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DAVID BARTON GYM

I have mentioned previously that I intend to visit a bunch of other gyms located in Chicago, with an emphasis on gyms that have other locations around the country that I can use. I already do belong to the YMCA and I admit the more that I take advantage of my membership at the YMCA,  the more I appreciate what it has to offer.  Andy yet, I keep on wondering what I am missing at other places.

Yesterday, I made arrangements to check out the DAVID BARTON GYM.  This gym has 11 locations in the United States.  I was very surprised to learn that membership in one gym at one location provides no reciprocal privileges in other cities.  Each of the eleven gyms is a business unto itself - apparently the only thing in common with other David Barton Gyms is that they are connected by name and on the same website.

David Barton Gym - perhaps this place is simply too hip for me.

As I approached the front desk, the ambience of the gym seemed more like a trendy nite club than a gym.  (Not that I know what a trendy nite club looks like these days - or even in the old days or that matter)   I guess I can see that there was some modern and ultra modern furniture and architectural design elements.  Once one actually entered the gym - It looked like a gym. The lighting keeps the place very dark (another element making it seem like a nite club) even though I was there in the middle of the day.  Mirrors on opposite sides of the gym made the gym appear to be huge beyond all imagination.

The Chicago David Barton Gym that I visited look more like a nite club than a gym - I presume that that is the point.

It turns out that this gym was in a huge office building occupied largely by the corporate headquarters of Groupon in Chicago.  This gym caters mostly to corporate clients and does not seem to be seeking neighborhood memberships too aggressively.   Although I had made the appointment, I will say that there was no 'hard sell' put upon me.  In fact, if I had not inquired about the price of membership - I don't think my 'tour guide' was making any effort to sign me up at all.  Maybe I don't look cool enough for this club - who knows?

I was able to enjoy my visit by working out for two hours on a LifeCycle Elliptical machine.  I was also trying my new Bluetooth headphones as my first pair stopped working properly...  The workout was fine.  The locker room had some amenities that I have not seen before in a gym: deoderant, mouthwash, shaver, shaving cream - but not enough to justify an $80/month membership to a stand alone gym with no reciprocal travel privileges.

The David Barton Gym was certainly interesting.  They treated me extremely well during my visit - but this club is not really an improvement over the YMCA for me.   I am still going to periodically visit other places at times permits.

Sure the philosophy is a bit risqué - but nothing about it I disagree with... Fit people look better in clothing.
(and presumably fit people look better naked as well!)

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 Sunday MENU

breakfast  three poached eggs, oatmeal, center cut bacon                          590 calories 
lunch        MARIANO'S SALAD BAR, figs, ginger, cacao chocolate       927 calories     
dinner       spinach salad, salmon burger, potato pancake,  asparagus         300 calories                                                             
SNACK   wasabi peas, cherry vanilla granola                                          1470 calories

total calories consumed 3288 calories

calories burned at DAVID BARTON GYM
maximum time the elliptical machine could be set was 60 minutes.
I did two consecutive sets.  65 minutes each includes 5 minute cooldown.

65 minutes LifeFitness elliptical   965 CALORIES
65 minutes LifeFitness elliptical   940 CALORIES

CALORIES BURNED 1905 CALORIES

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Saturday net calories 1383 calories

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first 65 minute workout at David Barton Gym

second 65 minute workout at David Barton Gym

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.