FAILURE TO REACH 5000 STEPS

Yesterday was a day unlike others in recent months, and very much like days in recent decades. By the time midnight struck I had accumulated only 4970 steps. This number of steps is similar to the number of steps that I accumulated when I was recovering from a hernia operation. As I was too tired to walk or hike prior to getting my day started, and equally too tired to walk or hike in the dark once I returned to my hotel room - my step count was anemic. On the bright side, I did visit two customers in the Cincinnati area which were both extremely productive. My week started when I awoke at 4:00AM on Monday morning and arrived in Cincinnati for a 1:00PM appointment. That disruption of proper sleep really caught up with me on Tuesday. I will try to get a hike in on Wednesday, although time and darkness may continue to conspire against me.

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Your Food Diary For:

Tuesday, November 15, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Quaker - Cinnamon & Spice Instant Oatmeal	320	64	4	8	420	22
KELLOGGS - RAISIN BRAN	380	92	2	10	420	36
	700	156	6	18	840	58
L U N C H
Whole Foods - Turkey Meatloaf w Mushroom Gravy	600	48	21	48	1,530	9
Whole Foods - Pumpkin Tortellini	450	73	10	21	225	0
Whole Foods - Traditional New England Stuffing	450	54	21	12	690	6
	1,500	175	52	81	2,445	15
D I N N E R
Subway - Turkey Breast Foot Long, 12 Inch	560	92	7	36	0	14
Subway - Sun Chips- Harvest Cheddar	210	27	9	4	320	3
	770	119	16	40	320	17
S N A C K S
Quaker Oats - Apple Cinnamon Oatmeal	480	99	6	12	600	36
	480	99	6	12	600	36
Totals	3,450	549	80	151	4,205	126
Your Daily Goal	1,970	246	65	99	2,300	74
Remaining	-1,480	-303	-15	-52	-1,905	-52
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 40 extra calories from exercise today

If every day were like today...   You'd weigh 226.9 lbs in 5 weeks .


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NO EXERCISE TODAY!  (AAARGH!)

NEVER NOT ENOUGH TIME TO WORKOUT

I used to be one of those people who thought that I could not exercise because I didn't have the time.  This is something that many people say. Perhaps they even believe it as I once did. According to multiple sources, Americans spend more than three hours per day watching television. The nice thing about watching television is that one can watch AND workout at the same time. Most people prefer to sit on the couch with a bag of chips. That description would have perfectly described me for much of my life. Yesterday was getaway day from Ohio as I needed to return to Chicago. I had a three hour visit with a customer in Chillicothe, Ohio and then I had a seven hour road trip back home. Although yesterday would have been a good day for me to schedule a day off from exercise - my exercise addiction did not allow it.  Instead, I set my alarm for 4:30AM, put on my workout clothes, checked out of my hotel and drove 15 minutes to the nearest YMCA and arrived prior to their opening at 5:30AM.  By 5:35AM I was pedaling on the AMT elliptical machine. The fitness room was quite active - there had to be at least 10 others getting an early fitness start to their day. After my workout, I showered, I shaved and I still had to drive 90 minutes to my appointment. I successfully squeezed in a two-hour workout before my 10:00AM meeting. It is a great way to start a day, with a two-hour workout under my belt. The conclusion is that there is never not enough time to workout.  (Yeah, I know that using double negatives is improper English - so you don't have to bother not telling me.)

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Your Food Diary For:

Thursday, February 18, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Starbucks - Reduced Fat Turkey Bacon, 1 Sandwich	230	28	6	13	560	3
Quaker - Grits - Instant - Original, 4 packet (28 g)	400	88	0	8	1,240	0
Banana - One Piece - Banana (One Whole), 100 g	120	20	0	1	1	15
	750	136	6	22	1,801	18
L U N C H
CHERRY VANILLA GRANOLA	240	40	7	5	60	15
Red Delicious - Apple, Large, 3 large	333	88	1	2	6	66
UNSWEETENED BANANA CHIPS	170	16	10	2	5	1
YOGURT ALMONDS	330	33	21	6	30	29
	1,073	177	39	15	101	111
D I N N E R
STARBUCKS - BACON & GOUDA BREAKFAST SANDWICH, 2 sandwich	700	60	36	34	1,640	0
	700	60	36	34	1,640	0
S N A C K S
Jason's Deli - Pumpkin Cheddar Flatbread	800	80	32	48	1,520	0
	800	80	32	48	1,520	0
Totals	3,323	453	113	119	5,062	129
Your Daily Goal	3,886	486	129	195	2,300	145
Remaining	563	32	15	76	-2,762	16
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,956 extra calories from exercise today

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       Your Exercise Diary for:

Thursday, February 18, 2016

Cardiovascular	Minutes	Calories Burned
PRECOR AMT (ADAPTIVE MOTION TRAINER)	65	1,014
PRECOR AMT (ADAPTIVE MOTION TRAINER)	65	1,001
MFP iOS calorie adjustment	N/A	-59
Daily Total / Goal	131 / 30	1,956 / 590
Weekly Total / Goal	524 / 210	8,291 / 4,130

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total calories consumed 3323 calories

total calories burned (elliptical) 2015 calories

total net 1308 calories

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fitbit day 165

16949 steps  

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5:35AM First Session 65 minutes, AMT Elliptical Machine 1014 calories burned

6:40AM Second Session 65 minutes, AMT Elliptical Machine 1001 calories burned

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WORKOUT HIATUS

Since my MARATHON and additional 10+ mile WALKING on Sunday, I have not had a traditional workout.  I have not had a long bike ride or a long walk.  I have not been on an elliptical machine.  I am starting to feel badly about this.  Two nights ago, when I spent 10+ minutes running in place in the guest room of my friend's house where I was staying, I developed a new pain in my calves. Last night  in Rolla, Missouri is once again was running in place for about 10 minutes prior to midnight just so that I could get my step total to get over 10000 for the day.  This only exacerbated the pain in t my calves. My afternoon appointment selling buttons, trims and fabrics became a 'marathon' sales call as I arrived at an account in Rolla at 2:30PM and did not leave the store until 11:30PM.  Whatever plans I had to try to squeeze in a workout were scuttled by my schedule.   Before I leave Rolla today, I am going to take a one hour walk around town, to get in a true workout and to enjoy the sights and sounds of Rolla, Missouri.

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 Thursday MENU

breakfast  CANTALOUPE, toast w/button & jam, wasabi crackers, mango slices, banana chips, two apples, yogurt almonds                                         1332 calories

lunch    Wasabi Rice Crackers, coconut chips                                     825 calories
dinner   Pizza Hut Pizza                                                                      1200 calories    

TOTAL CALORIES CONSUMED 3358 CALORIES

THURSDAY'S WORKOUT - NOT APPLICABLE
Perhaps it looks silly that I write calories burned for the day was Zero.  What I mean is that I did not burn many more additional calories over and above the calories burned based on my Basal Metabolic Rate.

Basal Metabolic Rate is the number of calories one burns if one stayed in bed all day.


CALORIES BURNED 0 CALORIES 

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THURSday net calories 3358 calories

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fitbit day 43

10093 steps

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BUSY PEOPLE ALWAYS FIND TIME

What is the excuse that so many people (including me during my eight year 'resting period') use why they can't exercise?  It's not a trick question.  The answer is:

I don't have the time!

Such a lame excuse.   BUSY PEOPLE ALWAYS FIND TIME.  I will use my experience today as an example.  My first appointment was very early today, 8:00AM.  So, clearly no time to exercise in the morning, right?  WRONG! There was plenty of time.   Most YMCA's open at 5:00AM or as 'late' at 5:30AM.  And that's nothing compared to some of the commercial fitness centers that dot the countryside - many are open 24 hours per day!

THERE IS ALWAYS TIME!

Yesterday morning, I really wanted to get my exercise logged before my appointment.  I set my alarm for 5:00AM - but I awoke at 4:00Am and decided to start my day.  I passed through the front door of the YMCA at 5:05AM.  First I went to the locker room in order to drop off my gym bag - when I entered the cardio room at 5:10AM it was amazingly busy!  So all you folks out there who claim you don't have the time to exercise...I have one question for you:

Were you really busy doing something else real important at 5:00AM this morning?

Since I started so early I had a tremendous workout: 65 minutes on PROCOR EFX, 30 minutes ROWING, 33 minutes on a different elliptical machine.  TOTAL WORKOUT: 128 MINUTES!   CALORIES (allegedly) BURNED: 1628!

I was early for my 8:OOAM appointment. I had time to get breakfast and coffee at STARBUCKS FIRST.

BUSY PEOPLE ALWAYS FIND TIME!

THURSDAY MENU

breakfast  STARBUCKS reduced fat ham/cheese                                  230 calories

lunch WHOLE FOODS SALAD, apple, wasabi almonds, granola.     1475 calories

dinner WHOLE FOODS GRANOLA                                                     595 calories

SNACK. WHOLE FOODS MANGO SLICES.                                      120 calories

TOTAL CALORIES CONSUMED   2420 CALORIES

calories burned

5:10AM  PROCOR EFX elliptical machine   65 MINUTES, 

                MACHINE SET TO MAXIMUM INCLINE, MAXIMUM RESISTANCE    877 calories

6:15AM ROWING MACHINE 30 MINUTES.  334 calories

6:50AM PRO TOUCH 4700 ELLIPTICAL 33 minutes 467 calories

                                                                           

THURSDAY TOTAL calories BURNED 1678  calories 

THURSDAY NET calories 742 CALORIES

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