Back On Track

Wow! Has it really been over 3-1/2 years since I've posted anything? Well, I guess it's time to get back on it. In that time I've ran in 3 5k's, a half-marathon, one Shawshank Hustle, two Ohio State Four Milers, and a Warrior Dash.
After the Warrior Dash in August, I was SORE the next day. I decided to try to supplement my running with some sort of core workout. I started doing the 21 Day Fix from Beachbody. This morning, I started the third week of my second round, and I feel so much better. I'm feeling stronger...eating healthier...more energetic.
When I last posted on this blog, I was right around 260-280 pounds. When I stepped on the scales this morning, I weighed in at 222.6.

Guest submission

The following article was submitted to me by Melanie Bowen


Battling Cancer with Physical Activity

Taking care of yourself is particularly important if you have been diagnosed with
cancer or if you are currently undergoing treatment. One of the best ways to
enhance your physical well-being is to stay physically active.

You don't have to scale a mountain or finish a marathon, but including some form of
regular exercise each day is helpful, even during cancer treatment. Using light
weights to build strength and doing moderate aerobic exercise, like walking daily or
riding a stationary bike, can improve your overall health and spur recovery.

According to the American Cancer Society (ACS), physical exercise is not jut
achievable and safe throughout treatment, but it also can boost one's quality of life in
a variety of ways. These findings were corroborated by a report published by the
American College of Sports Medicine in 2010. Researchers concluded that working
out during treatment can improve quality of life, physical functioning and reduce the
cancer-related fatigue that affects up to 80 percent of patients during cancer
treatment.

Getting regular activity may also reduce other common side effects of treatment,
including nausea, loss of bone strength and muscle mass and de-conditioning of the
lungs and heart.

The ACS also maintains that regular exercise also lessens the risk of developing
osteoporosis, reduces the risk of heart disease, promotes better balance and
reduces the risk of broken bones and falls and may improve your ability to keep
social contacts.

Physical exercise also has mental benefits for cancer patients. The cancer
experience can have a profound impact on your perspective and mood, but being
active gives patients a sense of control and releases fell-good endorphins that help
battle depression and anxiety. Patients who work out also gain an improved body
image and greater self-esteem.

Staying active is just as important during remission. Cancer survivors who make
physical activity part of their daily lives continue to reap the benefits of less anxiety,
higher self-esteem, reduced fatigue, improved mood and fewer signs and symptoms
of depression. It may even reduce the likelihood of a cancer recurrence and
significantly reduce one's chances of dying of various types of cancer from breast
cancer all the way to mesothelioma.

Redo

OK..so apparently its been awhile since I've posted anything on here...there's been a lot going on, between moving, school, and trying to start up an online business.

In all that, my fitness goals have kinda been pushed to the back burner. Starting tomorrow, I'm gonna try this new program. Instead of strictly following the diet laid out in the program, thoughj, i am going to get back to tracking what I eat.

A little change...

I figured, after this past week, that it might be better to do a weekly summary, rather than a daily entry...
Week ending 8/18/2012

This past week, I consumed an average of 2333 calories a day, with an average 368 grams of carbohydrates, 99 grams of protein, and 61 grams of fat. According to the website I use, my carbs were slightly higher than I need to be consuming by about 2 grams. I need to be consuming more protein, adding an additional 35 to 60 grams of protein, and reducing my fat intake by at least 16 grams. I'm thinking the best way to accomplish this is by eating more fat-free yogurt, particularly greek yogurt.

I only worked out 3 days this past week, and my shoulder's been sore since Tuesday. I use the elliptical machine at Planet Fitness for 30 minutes every day that I work out, and this past week, I averaged 2.52 miles a day on the elliptical.

For resistance training, I did workouts focusing on my legs, abdominals, chest, shoulders, chest, biceps, and triceps, in addition to a 6 minute circuit one day. I burned an average of 930 calories per workout. Normally I would increase the weight I use by 5 pounds each week, but I think this week I will keep the weight where it is.

Between diet and exercise, I was able to go from 270 on 8/13 to 264 on 8/19.

8/15/2012

Weigh-In: 269.1

Breakfast: 1-1/3 toasted oat cereal w/ 6 oz skim milk, 2 slices toast w/ chocolate hazelnut spread

471 Calories, 75 grams Carbs, 18 grams Protein, 15 grams Fat

Lunch: 1-1/4 cup mac & cheese from scratch, 8 oz fruit punch, 1/4 c mixed veggies, 5 cherry tomatoes, 3/4 cup black raspberry chip ice cream, 1 cupcake

996 Calories, 148 grams Carbs, 32 grams Protein, 32 grams Fat

Afternoon Snack: 10 cherry tomatoes, 40 oz water

31 Calories, 7 grams Carbs, 1 gram Protein, 0 grams Fat

Dinner: 2 tacos, 10 oz lowfat chocolate milk

569 Calories, 61 grams Carbs, 29 grams Protein, 25 grams Fat

Evening Snack: 1 small bag of microwave popcorn, 6 oz fat-free blueberry yogurt,  1-1/3 cup of corn flakes w/ 6 oz skim milk

379 Calories, 77 grams Carbs, 17 grams Protein, 4 grams Fat

Workout: Cardio: 2.63 miles on elliptical, burned 528 calories
               
                Resistance: Smith Chest Press, 3 sets, 10 reps, 95 lbs, burned 67 calories
                                  Preacher Curls, 3 sets, 10 reps, 80 lbs, burned 45 calories
                                  Tricep Press, 3 sets, 10 reps, burned 50 calories
                                  Machine Chest Press, 3 sets, 10 reps, 90 lbs, burned 56 calories
                                  Cable Curls, 3 sets, 10 reps, 35 lbs, burned 53 calories
                                  Rope Extensions, 3 sets, 10 reps, 35 lbs, burned 45 calories
                                  Chest Fly, 3 sets, 10 reps, 95 lbs, burned 56 calories
                                  Alternating Bicep Curls, 3 sets, 10 reps, 65 lbs, burned 50 calories
                                  Tricep Extensions, 3 sets, 10 reps, 80 lbs, burned 50 calories

BURNED APPROXIMATELY 995 CALORIES1

8/14/2012

Weigh-In: 268.7

Breakfast: Berry smoothie, 6 oz fat-free peach yogurt

389 Calories, 92 grams Carbs, 9 grams Protein, 1 gram Fat

Morning Snack: 40 oz water, 1 scoop chocolate peanut butter protein powder, 6 oz fat free strawberry yogurt

217 Calories, 19 grams Carbs, 31 grams Carbs, 2 grams Fat

Lunch: 8 oz Zesty Baked Haddock (something I came up based upon a recipe I found in one of my Mom's cookbook), 1/2 cup sweet peas, 8 oz 1% milk, 1 oz raisins

513 Calories, 47 grams Carbs, 49 grams Protein, 12 grams Fat

Afternoon Snack: 1/8 cup semi-sweet chocolate chips, 1/8 cup chocolate-covered peanuts, 1/8 cup peanut butter chips, 5 cherry tomatoes

397 Calories, 46 grams Carbs, 8 grams Protein, 21 grams Fat

Dinner: 4 oz cheese, 5 cherry tomatoes, mashed potatoes, chicken & noodles, 8 oz low fat chocolate milk, 1 slice italian bread

852 Calories, 92 grams Carbs, 50 grams Protein, 31 grams Fat

Evening Snack: 1-1/3 c toasted oat cereal w 6 oz 1% milk, 6 oz fat free blueberry yogurt

291 Calories, 53 grams Carbs, 15 grams Protein, 4 grams Fat

Workout: Cardio: 2.54 miles in 30 minutes, burned 509 calories
                            PF 360 Circuit, burned 122 calories

                Resistance: Machine Back Extensions, 3 sets, 10 reps, 130 lbs, burned 39 calories
                                  Dumb Bell Shoulder Press, 3 sets, 10 reps, 30 lbs each arm. burned 67 calories
                                  Seated Row, 3 sets, 10 reps, 60 lbs, burned 56 calories
                                  Machine Shoulder Press, 3 sets, 10 reps, 60 lbs, burned 45 calories
                                  Machine Pull Down, 3 sets, 10 reps, 95 lbs, burned 67 calories

BURNED APPROXIMATELY 905 CALORIES
                         

8/13/2012

Weigh-in: 270.1

Breakfast: 1-1/3 c w/ 6 oz. 1% milk, 6 oz fat free raspberry yogurt

292 Calories, 57 grams Carbs, 14 grams Carbs, 2 grams Fat

Morning snack; 48 oz water, 1 scoop protein powder, 6 oz fat free peach yogurt, mini-size candy bar, 2-1/2 cups toasted oat cereal, 6 oz 1% milk, 20 cherry tomatoes, medium banana

814 Calories, 135 grams Carbs, 51 grams Protein, 13 grams Fat

Lunch: peanut butter w/ natural peanut butter & wheat bread, 6 baby carrots, 12 cherry tomatoes, 8 oz 1% milk, medium banana

507 Calories, 83 grams Carbs, 19 grams Protein, 13 grams Fat

Afternoon snack: fun size candy bar, 2 slices wheat toast w/ 2 oz strawberry yogurt spread

426 Calories, 54 grams Carbs, 6 grams Protein, 21 grams Fat

Dinner: BLT sandwich, 3 Corn on the cob (no butter), 6 oz fat-free blueberry yogurt

747 Calories, 101 grams Carbs, 37 grams Carbs, 27 grams Fat

Workout: Cardio: 2.4 miles on elliptical, burned 483 calories
                            Plank Pose, 3 sets, 25 sec, burned 6 calories

                Resistance: Navy Swimmers, 3 sets, 25 kicks per leg, burned 79 calories,
                                  Leg Extensions, 3 sets, 10 reps, 90 lbs, burned 33 calories
                                  Leg Curls, 3 sets, 10 reps, 80 lbs, burned 67 calories
                                  Torso Twist, 3 sets, 10 reps, 120 lbs, burned 49 calories
                                  Smith Squats, 3 sets, 10 reps, 90 lbs, burned 49 calories
                                  Laying Crunches, 3 sets, 10 reps, 65 lbs, burned 39 calories
                                  Glute Press, 3 sets, 10 reps, 100 lbs, burned 29 calories
                                  Seated Crunch, 3 sets, 10 reps, 75 lbs, burned 29 calories
                                  Seated Leg Press, 3 sets, 10 reps, 160 lbs, burned 49 calories

BURNED APPROXIMATELY 891 CALORIES