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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...


January 31st & Month in Review

January was quite a month for me. I feel that 2010 is the year that I do reach better health. I have been quite focused on what I'm doing and I have adapted quite well to my new way of life. I think it does help that i am an athletic person to begin with. I want to recap what has taken place during the month of January. I will surpass the food intake today (it was pretty normal) and go directly to the workout. I worked out twice today. I did 3.01 on the treadmill and played basketball later in the night and ran 3.10 miles up and down the court. We were on fire tonight. The following is the Month recap. I'm pretty proud of what I have accomplished and feel so much healthier than I did in the beginning of the month. It's a little hard to believe what I have accomplish but like I said, I am focused like no other.

Starting Mile Balance: 1,010.00
Ending Mile Balance: 950.39

Starting Month Mile Goal: 85.56
Ending Month Mile Achieved: 59.61

Miles off pace: 25.95

Days in January: 31
Days worked out: 19
Days no workout: 12

Average per 31 day month: 1.92
Average per days worked out: 3.13

Starting Month Weight: 236.01
Ending Month Weight: 220.20
Month Weight Loss: 15.81

I couldn't believe that last stat but it has been consistently dropping. I have been eating around 2000 calories daily taking in the suggested amount of carbs, protein, and fiber. The protein I had a little trouble reaching the numbers but it has gotten easier the more that I study about it. I have learned a lot this month and hope to continue in studying more and more. It fascinates me how much I neglected my body. Self control and discipline is becoming easier when it comes to food as well.

This is the year. Now to start a new month. I will have my goals for February up tomorrow.

January 30th & rest

There is something very nice about the idea of rest. It was not intentional but rest is very pleasing to our bodies. I will have a post about the importance of rest a another time but will leave it with this note. Rest is good.

Food intake:

1. 1 1/2 cup raisin bran
2. Banana
3. Oven roasted chicken sandwich w/ cheese and mayo
4. Venti pumpkin spice latte
5. 1 slice banana nut bread
6. Chicken on salad w/ cucumbers and all the good veggies
7. 2 white chip macadamiam nut cookies
8. Yoplait gurt
9. 12 oz sprite
10. 60 + oz water


None today

miles to go: 956.50


January 29th & A Good Workout

I usually workout out at night time and tonight -- I lasted longer than the treadmill. I have been putting movies in while I get
on the treadmill and get so focused on the movie that I forget what I'm doing. Now, I don't fall off or anything and I still go at a pretty good pace; it's just that the treadmill doesn't go past so many minutes.

Food intake:

1. 1 1/2 cups of raisin bran
2. Banana
3. Oven roasted chicken breast sandwich w/ cheese and mayo
4. 18 pretzels
5. Apple sauce - 1 cup
6. 3 nacho chips from taco bell
7. 1 portion of chicken ques. From taco bell
8. 5 oz baked chicken
9. Steamed brocoli
10. 1/2 cup corn
11. Salad w/ green peppers, spinach, shredded cheese, olives,
12. Small portion of bread pudding
13. 60 + oz of water & 12 oz sprite


treadmill - ...... 5.46 miles

Miles til goal: 956.50

January 28th & Treadmill Tip #2

I spend a lot of time on the treadmil trying to log some miles and I am continually learning ways to make that time go by smoother.

If you are going for:

...distance - maybe you are struggling with making that distance goal. If you are and your using that treadmill - put the treadmil in front of the tv as I've said before. Time and distance will fly by when you aren't so focused on the digits in front of you. Now, if you are an avid runner you might not like that advice. I am not an avid runner and have a lot of distance to cover to make my goal. That tv has been nice.

...a period of time - make a playlist on your mp3 player, ipod, or cd player that is the same length of time that you want to run. When your playlist is over, you're done.

...a complete workout - do a cross training of the treadmill. Every two to four minutes change the speed that you are going and every 4-6 minutes change the incline.

Also - if you don't have an mp3 player, iPod, or cd player - get one.

Food Intake:

1. 1 1/2 cup of Raisin Bran
2. 1 Banana
3. oven roasted chicken deli on tortilla w/cheese and mayo
4. 15 pretzels
5. 12 oz Sprite
6. 4 oz grilled chicken
7. salad w/cucumbers, green peppers, and 1 tbsp ranch
8. 1/2 cup apple sauce
9. 1 cup plain yogurt w/banana, strawberry slices, and agave nectar
10. one bite rule of white cake
11. 4 oz of Dr. P.
12. 60+ oz of water

- Treadmill.......4.03 miles....I watched Surrogates during this workout.

Miles til Goal: 961.96


January 27th & Metabolism

We all have different bodies and I'm particularly happy about that. There are numerous shapes, forms, and proportions of our bodies that exist and see every day. These bodies - as all living things do - have what is called Metabolism. Metabolism is, in layman's terms, the process of fuel (calories) being used to make your car (body) go or maintain itself. It is the chemical reaction of this process that ignites the fuel to move and provide your body energy.

Each body's metabolism will be different. The lazy, slow moving, and obese will most likely have slower metabolism while the slimmer, active, and healthier will experience what is called high metabolism. With the higher metabolism group, more calories are needed to produce the required energy. If you do not give your body what it needs than you can experience fatigue, sleepiness, and exhaustion.

When I was in college - I didn't have a lot of money (who does in college) and drove to the city nearby for something. I was on my way back home and was about five minutes away when my car ran out of gas. I literally was about 100 feet from the exit ramp and didn't have enough gas to get home; we probably drove on fumes for 10 miles. It is a lot like the body. If a body runs out of fuel(energy/calories) then it will start to run on fumes and exhaust all other resources (muscles) until it simply runs out of gas and moves no more. As all living things need this process called metabolism to be steady and efficient, when the metabolism stops - the living ceases to live.

A good way to increase your metabolism is to control your calorie intake and most importantly EXERCISE!

You can put in the calories and even cut calories but if you are not exercising then you are not expending those calories that you have put in nor are you activating the calories to be put to use. Anything above the necessary amount of calories to maintain your body weight simply turns into fat. If you cut the calories by a little and up your physical activity -- you should notice an increase in Metabolism. If you cut your calories and are not active than you will have a decreased amount of metabolism.

There are foods that will help increase your metabolism as well -- more on that later.

If you would like an in depth definition of Metabolism click Here or here is an article discussing Metabolism at greater length.

Food Intake:

1. 1 1/2 cup of Raisin Bran
2. 1 Banana
3. cup of coffee
4. Deli oven roasted chicken w/cheese on a tortilla (ran out of bread)
5. 18 pretzels
6. Apple
7. 3 small p/b cookies (not a slip up)
8. 12 oz sprite
9. 4 oz of Dr. P
10. 4 oz of ground beef
11. 4 stems of steamed brocoli
12. 1 cup of steamed green beans
13. 1 cup plain yogurt w/banana, sliced strawberries, sweetened with agave nectar
14. 60+ oz of water


-Basketball -- 2.12 miles..........we played pretty badly for a while there but ended on a good note.

Miles til Goal: 965.99


January 26th & Temptations

Maybe you don't know but I am a teacher at a small private school. We were studying how to make alterations to recipes (increasing and decreasing ingredient measurement). They asked if they could get extra credit if they did measurements while baking at home and bring their results in the next day, today.

This is where the temptations came in. Today - during our Math class -- they all got out their gorgeous, sugary, and very carefully made temptations. I have to admit that I had the thought of eating a couple items and then just not posting it on here but I know I would think about it because I wasn't honest to those that read this. I delighted in some of those tasty treats and regretted it later. I am not killing myself over that slip-up because I have allowed myself a small sweet increment every day since I've started this. I understand it's not an over-night change and with that - I have to learn from it.

We went to Subway tonight for dinner and I did overcome that White Chip Macadamian Nut cookie that I absolutely desire when I see it. I did not buy that one and forgot about it as soon as I left the pay counter. Good advertising though on their part because while I got a healthy meal I saw that cookie and about negated the healthy portion.

As rough as it may have been today with the temptations - I know I can finish it out strong.

Food Intake:

1. 1 1/2 cup of Raisin Bran
2. 1 cup of Coffee
3. 15 pretzels
4. 1 Deli Chicken , oven roasted, sandwich on wheat w/ cheese and mayo
5. 12 oz Sprite
6. 1 apple
7. 2 small blond brownies - oops
8. strawberry cookie (?) and p/b cookie -- double oops
9. oven roasted chicken breast salad from Subway w/french
10. 1 cup plain yogurt blended with 1 banana, sliced strawberries and sweetened with agave nectar
11. 60+ oz water


-Treadmill...................4.45 miles --------------- The last two days I have picked up the miles. I have been on the treadmill during two whole movies in two days. It really made the time go by though. Maybe I should do movie reviews at the same time on this blog.

If I finish January at this pace I will only be off pace by 22 miles (approximate).

Miles til Goal: 968.11

January 25th and Processed Vs. Fresh 2

We talked on the benefits of Fresh foods in another post and we are revisiting that today to get get a clearer viewpoint of processed foods. In comparison to fresh foods - processed foods can not hold their weight and will lose the health battle every time. There are many problems that are associated with processed foods when it deals with overall health. Will the one processed meal kill you? No. Will the one processed meal after another slowly build up and gradually take you to poor health in which increases your chances of life-threatening sickness and disease? Yes! Maybe that sounds too hard and I'm not giving it a chance but this is reality and the reality is that America is fat. That fatness is coming from somewhere and it's out of control.

What are processed foods? Processed foods are any food that has been changed in any way from the state that they were naturally. The linked site on processed foods says, " Processed foods have been altered from their natural state for safety reasons and for convenience." There are many foods that will be considered as processed foods with this definition. My opinion is that if you do not grow it or buy it in its natural form it has undergone some type of processing. This does not have to be a negative thing if you know what you are buying. There are some processing techniques that can preserve the life of the natural food; for example, freezing and dehydrating. This does not change the genetic make-up of the food. If you do not know where it came from and it does not look like the natural form -- consider it processed (this does not make it processed - just a guide to go by). Another way to consider if it is processed is to look at the Sodium. Click here to learn more about how much Sodium a healthy adult should take in.

Processed foods use high levels of salts, refined flours, and sugars among other things. This processing leads to an array of health problems like elevated blood sugar levels, digestion problems, obesity (which leads to fatigue, heart problems, gut problems, breathing problems), skin issues, and many others.

Food Intake: approx. 1,745 Calories


- Treadmill ......4.35 miles.......

Miles til Goal: 972.56


January 24th and no Internet

I started to blog yesterday and had to leave fully thinking that I could finish my blog when we got to the place we were going but the Internet was down. I had my blackberry but there is no way I can blog and that --- makes mereally want an iPhone. My iPod is awesome and really
makes me want to change my carrier so that an iPhone is an option. Anyways, I am back and will finish my post that I started as well as food intakes. I will add my workouts though.

Workout today:

- basketball........1.59 miles

miles til goal: 976.91


January 23rd & adequate sleep

We can pick up part two of the Processed Vs. Fresh later (once I have a better outlook on processed food). Adequate sleep, I think is an important topic in which hardly gets enough credit when talking about better health. I am not the poster child for getting enough sleep but I do understand the importance of getting quality sleep and the affect it can have on an entire day.

Adequate sleep is something the body needs to have to function at 100%. Granted, some people don't need as much as the next person to function at a high level but I do think that overall health makes a difference. Sleep gives rest to the body. We don't need to go into the dynamics and science of sleep but here are a couple quick formulas for you.

No Sleep + Bad Eating = tired and fat with no energy

Sleep + Bad Eating = fat with 1/2 energy

No Sleep + Good eating = Tired with 1/2 energy

Sleep + Good Eating = Full Functioning Body

If you are trying to get to a place of better health - changes have to be made in order for you to succeed. There is a quote and I don't know the author (Einstein, Chinese Proverb, i don't know) of it that defined Insanity.

"Insanity: doing the same thing over and over again and expecting different results."

Change has to take place. We will not succeed doing the things that got us in poor health to begin with.

I found an Article done by a student at Stanford. It talks about the benefits of sleep and some of what hinders our sleep.

Food Intake:

Because this is such a long post already - I'm just going to give Calorie Intake, which was 1,849. This is the closest that I think I could get on actual calories going in. On Saturdays I have rewarded myself with Starbuck's Pumpkin Spice Latte' and a slice of bread to go with. It was the only thing different for my eating schedule. It has been a good thing to look forward too throughout the week.

- Treadmill ....... 4.26 miles

Miles til Goal: 978.5


January 22nd & Processed Vs. Fresh

Obviously, when we speak of processed food compared to fresh food, it is no secret that fresh food is the route to take. Speaking in terms of easiest to access, buy, and make - the competition is a little closer. If we take any care for what we put into our bodies we know and can attest that processed foods are not the healthiest decision and negate much of the work that we put into making ourselves healthy. Our bodies have trouble breaking these foods down, as pointed out yesterday in the comments of yesterday post, processed food can also have much sodium attached to it. When you sodium intake is poor - poor health conditions thrive (such as heart attack, exhaustion, stroke, etc.). This topic of Sodium will be discussed at another time though because right now I'm still learning. So, what I want to do is get some more opinions on the idea of Processed Vs. Fresh foods. Today...let's discuss the benefits of Fresh food. If you have additional information -- please comment below!

Fresh foods...

- ...contain natural vitamins and essentail nutrients
- to build immune system
- ...will help fight off harmful bacteria entering the body on a daily basis
- ...are able to be grown by the consumer (you)
- the digestive track (better digestion)
- ...lowers chances of obesity (a person can still get fat on fresh foods though)
- ...increases your chances of fat loss
- ...contain natural sugars which provides for the sweet tooth (fruits)
- ...provide energy

Now, these are not all of the benefits and I'm sure I am missing a few vital positive benefits of fresh foods. Please fill me in if I am. I would not be doing any justice if I just said that there are no setbacks to fresh foods. While they are the healthiest route - buying fresh costs money. If you are not able to grow your own vegetables or fruits and have no local farmer's market -- then you are left with the grocery store in which can charge crazy prices for very little quantity and/or quality. This is my solution though - stop spending the money at fast food joints and you will have more to buy healthy foods with. It's an idea.

Food Intake:

1. 1 1/2 cup of Cornflakes with 1/4 cup of walnut pieces.
2. 1 Banana
3. 4 oz chicken in fresh salad (romaine lettuce, cucumber slices, carrot shavings, tomato) w/Italian dressing
4. About 18 petzels
5. 12 oz diet pepsi
6. 3 peanut butter cookies - (small girl scout cookies)
7. 5-6 oz garlic herb chicken
8. Mixed cooks vegetables (squash, carrots, brocoli)
9. Sweet & salty peanut bar
10. 20 oz sprite
11. 60+ oz water
12. 1 cup plain yogurt blended with 1 banana, strawberry slices, mixed with frozen blueberries, blackberries, raspberries


Treadmill: I did not get to work out today-----not cool.

Miles til Goal: 982.76


January 21st & Calorie/Carbs/Protein Breakdown

I'm listing the calories, Carbs, and Protein along with what I ate today so that I can get a clearer picture of what the day is looking like when it comes to what I'm putting into my body. The Carbs (carbohydrates) and the Protein are measured in grams. For my 1900-2000 calories a day...approx. 220 g of daily intake is to be carbs and around 120 g is to be protein. I'm conflicted on these numbers because I have read that I need a considerable amount more carbs in the daily take. I will stick with what I have written down and if I need more...I'll eat more. The way that it is now....I feel like I'm eating all day long.

Here is the Calorie Counter that I have been using to break this down. It is always best though to go by what is on the packaging of your food. As for meats and things prepared fresh - this is a good guideline to go by.

Food Intake:

1. 1 3/4 cup of Raisin Bran (372.73 calories; 79 carbs; 9.2 protein) w/ skim milk (41 cal; 6 carbs; 4 protein)
2. 1 cup of Coffee (0 cal; 0 carbs; .2 protein)
3. 1 Banana (105 cal; 26.95 carbs; 1.28 protein)
4. Deli Chicken Sandwich - oven roasted (49.97 cal; 1.367 carbs; 10.57 protein) on wheat (133 cal; 23.75 carbs; 5.45 protein) w/cheese (37.8 cal; .735 carbs; 5.16 protein) and mayo
5. 12 oz Diet Pepsi (0 cal; 0 carbs; 0 protein)
6. 23 pretzels
7. 3 peanut butter cookies
8. 4 oz steak
9. 3/4 baked potato
10. 1 cup steamed brocoli
11. 1 cup plain yogurt blended with Banana, sweetened with agave nectar
12. 60+ oz of water


- Treadmill: 3.01 miles.

Miles til Goal: 982.76


January 20th & calorie input/output

I spent a lot of today trying to figure out the suggested calorie input and output balance. I came across several sites giving some information but was never satisfied with what I found. This is what I know.

Calorie input & output:

The suggested minimum amount for women on calorie input is no lower than 1200 calories a day and 1800 for men. I spent some time today and found that I'm just barely hitting that 1800. This can be a positive and a negative. The positive is that I will see a quick result in fat loss but if I go too low than my body will search for those calories elsewhere in the body (muscles!). More on the negative is that while you have initial fat loss it will plateau rather quickly, you become fatigued, and the chances of binging are higher. No one needs binging when trying to achieve better health.

Your body needs a certain amount of calories in order to function well throughout the day. Eat several smaller meals and your body will take the food and use the calories for energy for the next couple of hours. That is called metabolism. That is the constant take and use that the body does. The general rule of thumb is that 3500 calories is the equivalent of 1 pound. If you were to cut your calorie intake by 500 calories a day ---- you may lose up to 1 pound a week. Add exercise to the equasion and you may shape up rather quickly.

I will be shooting for just under 2000 calories. I don't want to fall into the trap of trying to make it happen over night and starve myself from what my body needs.

Food intake:

1. 1 cup of coffee
2. 1 1/2 cup raisin bran cereal
3. 1 banana
4. 12 oz diet pepsi
5. Deli chicken sandwich (oven roasted) on wheat with cheese and mayo
6. 18 pretzels
7. Rice crispy treat
8. Four scrambled eggs
9. 2 1/2 slices of turkey bacon
10. Two slices of bread w/ blackberry jam
11. My yogurt - plain w/ blended banana, agave nectar
12. 60+ oz of water


- basketball ---- 2.01 miles ---- we won quite a few games tonight ( they are just full court pick up games).

Miles til Goal: 985.77


January 19th & Nutritional Tip 2

I've decided to edit my posts gradually throughout the day if I am able too. Having a computer at all times is pretty convenient.

- Nutritional Tip -

The Importance behind Fiber:
I guess I never had thought about it that much until here recently but fiber takes on an important role in your body. "It keeps you regular" <-- We all have seen the commercials where they tell you that their yogurt will keep you which it might - but there are other ways of receiving your fiber that maybe you aren't even aware of. One primary way to get lots of fiber is through vegetables and fruits. They are fiber enriched. It is the most natural form of fiber intake that you can get and enjoy the benefits thereof. Those benefits are primarily through the digestive track. It cleans the track out and as the commercials say - makes you regular. Why do you want to be cleaned out? Because otherwise you experience constipation, diarrhea, and bloatedness. Without this cleaning, your body will not function to its fullest. Granted, other problems may exist in your body which would compromise full functionallity but an adequate amount of fiber could relieve some of the lesser problems. I have found a quality fiber content list that gives a broken down account of what foods have fiber and their approx. amount. I would encourage you to take a look at your fiber intake. The suggested amount of fiber intake for the day is around 25-30 grams.

Food Intake:
1. 1 cup of coffee w/half & half
2. 1 1/2 cups of Raison Bran
3. 1 Banana
4. 1 serving of pretzels - yes I counted them out and eaten at two different sessions
5. Deli Chicken ( oven roasted) breast sandwich on wheat w/cheese & mayo
6. 12 oz Diet Pepsi
7. Rice Crispy Treat
8. 2 strawberries - sliced...I picked them off of a dish someone made for the teachers.
9. 1/2 of a stuffed green pepper
10. Salad -- romaine lettuce, cucumber, tomatoe, shredded cheese, italian dressing
11. 1 cup plain yogurt blended with banana, sliced strawberries, and agave nectar sweetner
12. 60+ oz of water
13. 12 oz of orange gatorade

- Treadmill - .......3.26 miles ---- It's getting easier to do more.

Miles til Goal: 987.78

January 18th & Treadmill Tip

I think I have it easier than some when it comes to being able to be on a regular meal schedule. I am a teacher and with that...I'm put on a schedule. I eat once I get to school, have a scheduled lunch at the same time every day with the opportunity for snacks in-between meals.

--Thought of the Day--

I am also a preacher and after reading a passage the other day - I wondered how much of that passage could be applied to the fitness regime. It was Colossians 3:1-2. It talked about seeking out that which is from above in verse 1, and then in verse 2 it says to "...set your mind on the things above, not on the things of this earth." We are so easily driven to do something but once we hit a wall or fail a couple of times we give up --- but what have we fixed our focus on. Is it the temporary gain -maybe a couple pounds off the scale or the long term goal of better health and/or (Scripturally) - the very character of God?

When we hit that wall -- whether it's the two mile mark, ten mile mark, or the constant struggles in life...where has your focused been set? Clear your mind and focus.

Food Intake:

1. 1 1/2 cup of Raison Bran Cereal
2. 1 cup of coffee w/half & half
3. 1 banana
4. 1 serving of Pretzels (minis, about 23)
5. 14 oz of Sprite
6. Deli Chicken sandwich on wheat w/ cheese and Mayo
7. 3 peanut butter cookies (small girl scout cookies)
8. bowl of salad (romaine lettuce, shaved carrots, cut tomatoes, 4 slices of cucumber with Italian Dressing
9. bowl of Mac & Cheese (mac noodles with block of cheese melted with milk)
10. 12 oz of Diet Pepsi
11. 1 bowl of plain yogurt blended with 1 banana, sliced strawberries, agave nectar
12. 60+ oz of water


Treadmill -- 3.3 miles was a good workout.

Treadmill Tip 1: If you can get a tv around your treadmill, you should do it. You are still doing what you like (watching tv), don't miss anything of your favorite show, and you are getting fit. I use my ipod and watch tv shows...makes time go by really fast if it's one of your favs.

Miles until Goal....: 991.04


January 17th

Sundays are a little different than the others because of church and the distance traveled on those days. Inthink we have made a pretty good adjustment for better eating instead of the fast food on the way back like we use to all of the time. It use to be mcdonalds all of the time but we've been trying to make it home before eating our meal and just getting a snack on the way back.

Food intake:

1. 1 donut
2. Coffee frappacino (jar)
3. 1 piece of coffee cake
4. 1 slice of banana nut bread
5. Venti pumpkin spice latte
6. 11/2 cup raison bran cereal
7. 4 oz of grilled chicken
8. 6 oz of sprite
9. 1 cup plain yogurt blended with 1 banana & sliced strawberries, sweetened w/ agave nectar
10. 60+ oz of water


- basketball ------------ 2.14 miles running

Miles til goal ---- 994.34

January 16th

Not a lot going on today.

Food intake:

1. 1 1/2 cup raison bran cereal
2. 1 banana
3. Deli chicken sandwich w/ cheese & mayo
4. Steamed brocoli
5. Pumpkin loaf slice
6. Tall latte
7. Oven roasted chicken breast salad from subway
8. 2 peanut butter cookies
9. 20 oz sprite
10. 60 + oz of water

Workout: none

Miles til goal: 996.48


January 15th

Today has been a pretty good day. I did not get to get on the treadmill though.

Food intake:

1. Cup of coffee
2. 1 1/2 cup of raison bran cereal
3. 1 banana
4. Deli chicken sandwich on wheat w/ cheese and mayo
5. 12 oz of diet pepsi
6. Sweet and salty peanut granola bar
7. Golden corral dinner
4 oz chicken
Steamed brocolli
4 popcorn shrimp pieces
8. Small helping of bread pudding
9. Small rice crispy treats
10. 60 + oz of water

Workout: none

Miles til goal: 996.48


January 14th & Food Time Line

Today I was very tired. I'm not sure as to why except maybe because of the late basketball. Sunday and Wednesday nights are the nights that I get to bed the latest (basketball on those days) and could explain some of the drag.

I thought that I would label whether it was all meal or part of a snack to keep better track for myself and a rough time track. So: "BF"=breakfast, "L"=lunch, "D"=dinner, "SN"=snack. The water is an all day event.

Food Intake:

1. 1 1/2 cup of Raison Bran Cereal (BF) 8:00am
2. 1 Banana (SN) 9:30am
3. 1/2 Cup of Coffee (BF) 7:30-8:30am
4. 1 1/2 handfuls of Doritos (L) 11:00am
5. Deli Chicken (oven roasted) on wheat w/cheese and mayo (L) 11:00am
6. 14 oz of Sprite(L)11:am
7. 1/4 cup of Walnuts (SN) 1:30pm
8. 1/2 Rice Crispy Treat (SN) 3:45pm
9. Kraft Mac & Cheese (D) 6:30pm
10. 8 oz of Pepsi (D) 6:30pm
11. 1 cup plain yogurt blended w/ banana. Strawberry Slices were added and agava nectar. (SN) 11:00pm......after workout
12. 60+ oz of water


- 3.22 miles on Treadmill
..................I have an application on my iPod called LiveCams. It's where you can view public Cameras all around the world to see what's going on. Sometimes I think it is just recorded video playing but I found a Hawaii cam and watched the sunset while listening to some good music. It worked out fine as I worked out.

Miles til Goal: 996.48



January 13th & Treadmill Bike

I had a guilty feeling tonight after eating my meal. It wasn't because of what I ate...but because of how much of it I ate. I thought about it around 10:30pm -- that is 3 hours past the time I ate it. I wonder if that is progression - in a weird way?

My wife says I should put pictures every once in a while. While I may do that for this -- I have yet to take a picture for it. I figured I could find some random picture and attach it for you though.

I found this pic from Ecofitology

Food Intake:

1. 1 1/2 cup of Raison Bran Cereal
2. 1 Banana
3. Deli Chicken Sandwich on wheat w/ cheese and mayo
4. Handful of Dorito chips
5. 1 cup of coffee
6. 1/4 cup of walnuts
7. 6 oz of Sprite
8. About 2 helpings of Mostacelli (sp?) w/meat sauce <--I felt guilty about the second helping later. 9. 1 bowl of green beans 10. 1/2 of a Rice crispy treat 11. 60+ oz of water Workout:

- Basketball........Pedometer read - 2.11 miles
...............I felt like I was running a lot more than that...guess not. The team I ended up on won about 4 games and then lost a couple --- (every time you lose you sit out a game; winners stay). The games go to 15 usually, sometimes 21.

Miles til Goal:------999.7

January 12th & Nutritional Tip 1

I felt like I ate a lot today but I think it was that I felt like I was eating all day. I had my meals and then snacks in between. I didn't feel overwhelmed though with food in my stomach. I didn't have that bloated feeling. No one likes that full feeling (the one where you have to unbutton your pants and lay back so that you are not all crowded inside). I wonder how much of being "full" is a psychological thing? Something to think about.

Nutritional Tip:

I have read that we need to be drinking around 64 ounces of water a day. This helps in virtually every aspect of your body. This is from your brain, to your joints, and also to your nerves. Some of this quality health from water you won't even realize is taking place but the biggest thing that I have noticed is that I have to pee a lot. This means that my kidneys are working well and getting rid of the non-healthy things building up. As we get rid -- we must also replace. That's just some of the idea behind water.

Food intake:

1. 1 cup coffee
2. 1 1/2 servings of Raison Bran Cereal
3. Handful of Chips - Dorito again
4. Deli Chicken Sandwhich on wheat w/ cheese and mayo
5. 1 12 oz Diet Pepsi
5. 8 oz of oven roasted chicken on salad (lettuce, cucumbers, black olives, green peppers, and onions w/ thousand island dressing
6. 2 white chip macadamian nut cookies from Subway
7. 1 cup plain yogurt w/banana, strawberry slices, and crushed walnuts on top
8. 1 cupcake (girl brought in snacks for her birthday at school)
9. 60+ ounces of water


- 3.02 miles on the treadmill
.........I downloaded a good show on my ipod and just watched it, listened to some music -- and started to make up some of what I failed to do before.

miles to go..............1001.81


January 11th

I'm watching Biggest Loser as I am writing this and it is quite the inspiration to keep pushing forward with this goal. It isn't as hard as I thought to turn away some of the foods or drink the water that is needed for a healthy, functional body. I really thought this would be a bit of a hassle to write things down all of the time and keep track but it's not that bad at all. WHat I'm attempting to get out is that this idea of better health is no longer just a hope that is in my head but a reality that can be reached.

Food intake:

1. 3/4 of a banana
2. 1 cup of coffee
3. 1 cup of Raison Bran cereal
4. Deli Oven roasted chicken sandwich on wheat w/American cheese and mayo
5. Handful of chips
6. 1 12oz diet Pepsi
7. 10 oz of Grilled chicken dipped in Ranch dressing
8. bowl of corn
9. rice crispy treat
10. 1 20oz of Sprite
11. 1/2 bowl of plain yogurt sweetened w/agave nectar and mixed w/Slice strawberries and banana
12. roughly 60+ oz of water

Workout -
.............I did not work out today...:(

The eating right is much easier than working out every day. No more Excuses!!

miles til Goal..............1004.83


January 10th & Pedemoter

I bought a pedometer to wear when I played basketball since I am running and getting plenty of exercise that way. At first, I wasn't going to count that running and viewed it as extra...but then I thought...Why wouldn't I count it - it's running. So, I have counted that and will continue to as I push to reach my goal. This was a bad eating day.

Food Intake:

1. 7/8 of a plain doughnut
2. Starbuck's Frappacino - Coffee Flavor
3. 1 Salad w/french dressing
4. 1 slice of pizza - chicken and bbq
5. 2 pieces of cheese bread
6. 3/4 of a cinnamon stick

Workout -

- Played basketball
...........2.49 miles of running back and forth, back and forth, back and forth.

miles til goal..........1004.83


January 9th

I can't believe it and am ashamed of it but I slept until noon today...I was so lazy today. I played wii for about two hours. Oh man, I can see why I like to work -- if I don't I just go crazy and do nothing. That's actually pretty weird.

Food intake:

1. 2 servings of frosted flakes cereal ( cheap brand)
2. 1 glass of milk
3. Venti pumpkin spice latte w/ lite whip
4. 1 slice banana nut bread
5. 6" Cold cut combo sub
6. 6" cold cut combo sub. ( other half of ft long- 4.5 hrs later)
7. 2 white chip macadamian nut cookies
8. 1 sprite - 20 oz
9. 4 servings of water -(so far)


- shoveled church sidewalks
- no treadmill today

.. Miles til goal........1007.32

January 8th

I woke up 11 am today -- if I sleep past 10:30am my back seems to hurt (I guess that's extra initiative to wake up before then). It is another snow day...which would be perfect for an extra run or something -- didn't happen though. It was a pretty good day though - lots of chill time and wii time.

Food intake:

1. Banana
2. 1/2 of a grilled chicken panini (?)
3. 1 sweet/hot dillpickle (just a quarter of it- sliced)
4. The other half of the grilled chicken
5. 1 12 oz diet pepsi
6. Plain yogurt w/ blended banana, strawberry slices, agave nectar (sweetener)
7. 1 glass of milk
8. I want to say I had a rice crispy treat sometime too but I can't remember when that was (I guess I should do this the day of instead of the day after)
9. 6 servings of water


- 1.52 miles on treadmill

miles to reach goal.......1007.32



January 7th, 2010

I guess I didn't realize how lazy I could be until I set this will happen though. I'm still eating the same as I always have and probably won't change that for a while - I first need to get some of these miles off.

Food intake:

1. Rice crispy treat
2. 1 20oz sprite
3. 3 pieces of stuffed crust pizza, with BBQ topping
4. Jr. Rost beef sandwich w/ red ranch sauce from arby's
5. 1 12 oz diet pepsi
6. 1 cup plain yogurt blended with 1 banana, topped with sliced strawberries.
7. 5-6 glasses of water (8 oz each)


- helped parents move contents out of a packed thirty foot trailer into a storage unit
- lazyness won

Miles to go........... Still 1008.84


January 6th, 2010

Food intake:

1. About 2 cups of raisin bran cereal
2. Deli chicken sandwich with American cheese, mayo on wheat
3. 1 diet pepsi (12 oz)
4. 1 cup coffee
5. 1 cinnamon roll (from was good...not so good for me though)
6. Cheap brand dorito chips (handful)
7. Four more slices of that chicken deli meat (plain)
8. Another bowl of raison bran cereal
9. 5-6 glasses of water (8 oz each)


- 6 games of 3 on 3 basketball to 21
- no walking though

Miles to go to reach goal.....1008.84


January 5th

--- January 5th, 2010 ---

Food Consumption:
1. Deli Chicken Sandwich w/American cheese and Mayo on Wheat
2. Handful of Dorito chips (cheap brand)
3. 2 Diet Pepsi's --- (12 oz each)
4. 4 small Snickerdoodle cookies (bout 2" diameter)
5. Baked Chicken (crockpotted? <--word?) - bout 8 oz
6. Green Beans w/butter (sounds bad now that I write it)
7. 2 Candy Canes - peppermint
8. 10 Saltine Crackers
9. 1 1/2 servings of coffee w/very little creamer (would have been more creamer but I ran out)
10. 4 servings of water (8 oz approx. each)

Workout: 01-05-2010

- 1.16 mile walk
...........158 calories burned
...........gradual upgrade in speed from 2.7 to 3.3
...........25.00 minutes

- miles to reach goal ---- 1,008.84

A Year for Change

The year 2010 is a year for change. That change is not because of politics; it isn't because of anyone else - it's because I am pursuing change. My quest for 2010 is for 1,010 miles. Apparently I am not the first with this idea...good luck to you Henry...but I will still use this idea.

I am planning on writing down my food intake and how many miles took place that day (walking, jogging, and/or running). I also do other activities and if they happen - then you'll hear about them too. Feel free to comment, follow, and join in on the journey to 1010 miles.

Equipment: Weslo Cadence G-40 (treadmill)
Nike Impax (shoes)
Asics (shoes)

Starting Weight: 236 lbs

Height: 5'8"