Showing posts with label workout. Show all posts

Sunday, February 12, 2017

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:

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:

Cardiovascul	Minutes	Calories Burned
MATRIX TREADMILL	65	500


Daily Total / Goal	65 / 30	500 / 590
Weekly Total / Goal	573 / 210	5,705 / 4,130

Friday, December 2, 2016

ESSENTIAL REMARKABLE TRIPLE PRINCIPLE

I remember about one decade ago when I was initially hell-bent, and gung-ho about exercising that I once spent three separate one hour sessions on the treadmill while staying at a hotel with a fitness room. That was period in my life was shortly followed by eight years of complete inactivity which allowed me to balloon up to 309 pounds. These days, exercise has again become important in my life, and it is a rare day that I skip. Yesterday, I took advantage of my hotel time and the fitness room. I spent 99 minutes on the elliptical machine in the morning after an early breakfast. When I returned to the hotel after my appointment, I visited the elliptical machine again for another 99 minutes session. Then I took a quick drive to Fresh Thyme to pick up some sushi for dinner. Around 10PM I visited the elliptical machine for a final 99 minute session on the elliptical machine. Don't tell me that this is nuts. I am aware of it. One figures if one workout is good, two is better and three must be terrific. This is the essential remarkable triple principle. It is not something one should aspire to do every day, but every once is a while.... why not? How did I spend all this time? I was engaged in a Netflix binge watching... Lately I have been watching Narcos. And if one is going to spend hours watching Netflix, shouldn't one be doing something constructive at the same time?

Your Food Diary For:

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Quaker - Instant Oatmeal - Original	600	114	12	24	450	0
Cherry Vanilla Granola	600	100	18	13	150	38
	1,200	214	30	37	600	38
L U N C H
FRESH THYME - CHEF SALAD	750	0	0	0	0	0
FRESH THYME Dark Cocoa Wafers	600	65	35	8	123	57
	1,350	65	35	8	123	57
D I N N E R
Sushi - California Roll	500	91	8	14	883	10
Nestle - Dark Chocolate Bar	500	52	30	6	0	0
	1,000	143	38	20	883	10
S N A C K S
Grits - Butter, 4 cup	400	84	6	8	0	0
	400	84	6	8	0	0

Totals	3,950	506	109	73	1,606	105
Your Daily Goal	5,917	739	197	296	2,300	222
Remaining	1,967	233	88	223	694	117
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 3,987 extra calories from exercise today

Your Exercise Diary for:

Cardiovascular	Minutes	Calories Burned
Elliptical Trainer	99	1,370
Elliptical Trainer	99	1,349
Elliptical Trainer	99	1,268


Daily Total / Goal	297 / 30	3,987 / 590
Weekly Total / Goal	775 / 210	8,592 / 4,130

Wednesday, November 30, 2016

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.

Your Food Diary For:

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

Your Exercise Diary for:

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

Friday, May 20, 2016

ACCIDENTAL MOUNTAIN HIKE

My first obligation in Salt Lake City yesterday was at noon for a series of meetings. I decided that I should make use of the free morning by taking an urban hike around downtown Salt Lake City. My hike began by walking one mile east of my hotel and then I started walking north. It didn't take too long for me to see that I was walking uphill. (My recent workouts on the treadmill at various angles of elevation gave me the confidence to continue) I decided to walk north (and up) as far and as long as I could. I quickly found myself in the foothills of the mountains that surround Salt Lake City. At some point, there was no more neighborhood - but there was an entrance to series of trails that led to the small mountains (big hills?) just north of Salt Lake City. I simply could not believe where I was since the hike was supposed to be a completely urban hike in downtown Salt Lake. I took a couple of 'selfies' of myself at the top of a hill which an elevation app on my phone told me was 5,506 feet. (My hotel where my hike began was at an elevation of 4,263 feet. My roundtrip ten mile hike did have me climb 1243 feet. This was one of my best day hikes ever.

Just me at an elevation of 5506 feet during my 'accidental' mountain hike

panoramic view from 5506 feet just north of downtown Salt Lake City

I met someone walking their pug who was kind enough to take a photo for me.

I always expect to find some enjoyment when taking a 10 mile hike - yesterday was the best.

by this time I was back in the city enjoying some of the artwork attached to the street lights.

Your Food Diary For:

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Scrambled Eggs - Eggs Hotel	235	5	15	15	390	0
Hatfield - Canadian Brand Ham	175	5	3	25	1,050	5
Quaker - Instant Oatmeal - Original	300	57	6	12	225	0
	710	67	24	52	1,665	5
L U N C H
Banana - Banana, 2 medium banana	248	60	0	2	2	38
Sage - Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
Planters - Salted Cashews, 1.5 oz	240	13	19	8	140	3
Deli Express - Smoked Ham & Cheese Sandwich on Homestyle White Bread, 1 sandwich	250	28	7	19	1,250	5
	833	126	26	30	1,394	65
D I N N E R
Great Value - Fettuccini Noodles	400	82	2	14	0	4
Lobster Tails	400	10	5	114	601	0
	800	92	7	128	601	4
S N A C K S
Oreos - Minis, 10 cookies	130	21	6	1	140	11
Cliff Bar - Blueberry Crisp, 1 Bars (68g)	250	44	5	10	180	22
	380	65	11	11	320	33

Totals	2,723	350	68	220	3,980	107
Your Daily Goal	3,808	476	127	191	2,300	142
Remaining	1,085	125	59	-29	-1,679	35
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,878 extra calories from exercise today

Your Exercise Diary for:

Cardiovascular	Minutes	Calories Burned
Walking	161	1,598
MFP iOS calorie adjustment	N/A	280


Daily Total / Goal	162 / 30	1,878 / 590
Weekly Total / Goal	466 / 210	5,490 / 4,130

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The MapMyWalk app calculated that I took 19064 steps during this 10 mile hike. There were two consecutive weeks before my hernia surgery when I was trying to rest myself to health, that I only walked about 20,000 steps during an entire week.

This day hike yesterday had me climb 1243 feet. I had expected my hike to be completely flat walking around downtown Salt Lake City. Just one more reason that it pays to be 'in shape' and ready to face an unexpected challenge. I do not want to be overly dramatic, it's not like I climbed Mt Everest - but still a climb of 1243 feet is not something that I do every - day before lunch.

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Tuesday, April 26, 2016

FIRST WORKOUT IN ABOUT ONE MONTH

It was back on March 29th when I could no longer deny that there was something wrong in my groin area. Tuesday, March 29th was the last time that I had broken a sweat during a 6 mile walk through Bloomington, Illinois. During the ensuing weeks, I rested under the false impression that I had only a groin pull. Then I discovered that what was really ailing me was a hernia. Yesterday, I visited my doctor again in order to satisfy the requirements needed by the surgeon to insure that I am ready for surgery. During my discussion with my doctor, he re-itereated that I could workout as long as I wasn't lifting anything. For the first time in nearly 4 weeks, I stepped onto a treadmill and walked 4 miles in 65 minutes. Since I was given the 'OK" to do this, I felt no pain. Assuming that my surgery goes on as scheduled on Friday morning, I intend to enjoy three more days of treadmill work today, tomorrow and Thursday. After my surgery, I will even be forbidden from driving a car for one week - so I can assume that walking will also be out of the question.

This cartoon does not perfectly capture my energy level on the treadmill yesterday, but at least I was on the treadmill!

Your Food Diary For:

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Instant Oatmeal Apples & Cinnamon	640	132	8	16	800	48
Mcintosh - Apple, 2 medium apple	160	44	0	0	0	34
	800	176	8	16	800	82
L U N C H
Cabbage Soup	100	10	0	2	79	6
Costco - Cheese Pizza Slice	700	70	28	44	1,370	7
ORGANIC BABY SPINACH	40	0	0	4	130	0
	840	80	28	50	1,579	13
D I N N E R
SPINACH SALAD	250	0	0	0	0	0
Costco - Cheese Pizza Slice, 1 Slice	700	70	28	44	1,370	7
	950	70	28	44	1,370	7
S N A C K S
Manischewitz - Matzah, 4 Matzah	400	84	0	12	0	0
Peanut Butter	300	9	25	11	237	5
	700	93	25	23	237	5

Totals	3,290	420	90	133	3,986	106
Your Daily Goal	2,250	281	75	113	2,300	84
Remaining	-1,040	-138	-14	-20	-1,685	-22
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 320 extra calories from exercise today

65minutes, 375 calories an actual workout was accomplished yesterday for the first time in nearly one month.
After surgery Friday, I will be in 'retirement' again at least for one week or so.

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