Tag Archives: weight loss journey

When’s There’s No Time To Exercise

25 Jan

When There’s No Time To Exercise

Sometimes, there’s no time to exercise.  So, what do you do to stay fit?  I recently read a related article on medicine.net called The 13 WaysTto Stay Fit When There’s No Time To Exerise.  You can find it at http://www.medicinenet.com/script/main/art.asp?articlekey=43497

Here are my favorite three:

  1. In a sedentary job, take your breaks outdoors and have a brisk, short walk.  You’ll also improve your concentration and mood.
  2. Find the high energy items on your to-do list and tackle these when you need physical activity.  Think about washing the car, digging the garden, mowing the lawn, or reorganizing a closet.
  3. Practice stretching or light yoga moves while talking on the phone, listening to the news, or while dinner is cooking.

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

1 Chick Fil-A Sandwich

1 Fruit Cup

1 Grilled Chicken Salad

1 Serving of Nonfat Blueberry Yogurt with fresh blueberries

1 Serving of Mixed Nuts

¼ slice of King Cake

92 Oz of Water

My Exercise Today:

35 Minutes of Walking

The following exercise circuit:

1 Minute of Standing Kicks

1 Minute of Speed Squats

1 Minute of High Knees

1 Minute of Wall Sits

1 Minute of Hand Walks

My Supplements Today:

1 Fish Oil Pill

1 Men’s Multi-vitamin

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Push-ups, the almost perfect exercise

24 Jan

Push-ups, the almost perfect exercise

Tonight I surprised myself by doing 40 push-ups without stopping.  When I finished, I collapsed onto the floor and yelled, “Woo!”

Kathy, my wife of 20 years, stood quickly and asked, “Are you okay?”

We both laughed when I told her that I was just excited because of the number of push-ups that I had just completed.

So, what is it about the push-up?  Wherever there are people exercising, the push-up always seems to be in the forefront.  It’s a great exercise because it’s free, doesn’t require any equipment, and it uses one’s own body weight along with gravity to tone and condition muscles.  Stronger muscles means faster weight loss.

According to Colette Bouchez of WebMD, the instructions for the push-up are quite simple:  Engage you upper back, shoulders, and arms to lift your body weight off the floor, then slowly lower it back down.  When doing push-ups, some people use other muscle groups to help lift their bodies and take the stress off of their arms.  This works for the push-up, but reduces the benefits of the push-ups.  While doing push-ups, your body weight should be lifted by your arms without using your stomach, rear-end, or lower half of your body to pull yourself up.

To learn more about the proper way to do push-ups, check out the full article by Colette Bouchez at http://www.webmd.com/fitness-exercise/features/doing-the-perfect-push-up

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

2 Chicken Tortillas with lettuce

1 Lowfat Peanut Butter Sandwich on Whole Wheat Sandwich Thins

1 Serving of Grilled Chicken with BBQ Sauce

1 Serving of Green Beans

1 Serving of Black Eyed Peas

100 oz of water

My Exercise Today:

45 Minutes of Walking

40 Pushups

My Supplements Today:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Does your stomach growl more when you are hungry than when you are full?

23 Jan

Does your stomach growl more when you are hungry than when you’re full?

Have you ever wondered why your stomach growls when you’re hungry?  Well, according to Mark A. W. Andrews, associate professor of physiology at the Lake Erie College of Osteopathic Medicine, your stomach growls whether it’s empty or full.  The reason that you notice it more when you’re hungry is because your stomach and intestines are empty which causes the sound to be louder.

Check out the full article at http://www.scientificamerican.com/article.cfm?id=why-does-your-stomach-gro

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

½ Serving of Jambalaya

1 Gala Apple

1 Serving of Nonfat Kiwi-Strawberry Yogurt

1 Serving of Meatballs

1 Grilled Chicken Salad

1 Serving of Blueberry Yogurt with Fresh Blackberries

84 oz of water

My Exercise Today:

30 Minutes of Walking

36 Minutes on the Elliptical Machine

35 Presses on the Chest Press

170 Crunches on the Ab Machine

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The Peanut Butter Cookie – A Great Weakness of Mine

22 Jan

The Peanut Butter Cookie

Okay, I failed my own test.  I had not only one, but two peanut butter cookies at a church function.  After doing some research, I learned that these were peanut butter cookies from Sam’s Club called Member’s Mark Peanut Butter Cookies.  Here’s the nutritional information found at http://www.myfitnesspal.com/food/calories/members-mark-sams-club-peanut-butter-cookie-7722389

Calories 220

Sodium 150 mg

Total Fat 12 g

Saturated 4 g

Total Carbs 25 g

Sugars 16 g

Protein 4 g

Cholesterol 15 mg

I think knowing this will at least help me not eat “two” of them next time.  I understand having a treat, but I also believe that this can be a sliding slope if I don’t watch it.

I hope that you’ve found this information helpful.  If you have a weakness like I do for Peanut Butter Cookies, Coca-Cola, or a number of other items, educate yourselves on the nutritional information.

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

½ Serving of Jambalaya

1 Serving of Salad

1 small dinner roll

2 peanut butter cookies

2 slices of turkey pepperoni pizza with onion and red and green pepper on whole wheat crust

1 serving of fat free chocolate pudding

80 oz of water

My Exercise:

90 Minutes of Walking

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Alive and Kicking

21 Jan

Alive and Kicking

I know that many of you may think that I’ve dropped off the face of the earth recently.  However, I’ve just been out of commission with this blog because of my church’s corporate fast that ended last night at midnight.  I know a few guys who celebrated by packing it in at Taco Bell last night at midnight.  I didn’t go with them, although I would have been tempted if I had know they were going.

So, here’s where I am now.  I’ve continued to keep track of my food intake (no, I didn’t do a full food fast) during this time.  I’ve lost a little more weight and now weight 180.25 lbs which makes my total weight loss 45.75 lbs since July 31st.

Now, even though I want to lose those 5.25 lbs by my 43rd birthday, I also want to tone up even more and be as physically healthy as I can possibly be.

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

1 Ham Sandwich on Whole Wheat with Lettuce, Tomato, Pickle, Spinach, and Green Pepper

2 Peanut Butter Cookies (I know, I know, they’re my downfall)

2 Lettuce and Salsa Tortillas

2 Servings of spicy mixed nuts

1 Serving of Nonfat Yogurt with Fresh Blueberries

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That’s A Wrap

15 Jan

That’s A Wrap

Every so often, I learn that something I thought could possibly be healthy is far from being so.  Such is the case with the Chick Fil-A Chicken Caesar Wrap served with a small coleslaw.  Fortunately, I’ve only had this a couple of times and it’s been quite a while.

According to Eat This, Not That’s online article 25 New Healthy Foods that Aren’t article that came out today, the Chick Fil-A Chicken Caesar Wrap has been classified as the Worst Chicken Caesar Wrap.

The article states the following:

820 calories
46 g fat (11 g saturated)
1,800 mg sodium

Both of these items have more calories than the Chargrilled Chicken Sandwich and small waffle fries that Chick-fil-A also offers. And if that’s not insulting enough, the coleslaw alone has more fat than two Snickers bars.

Don’t Believe Me?  Check it out at http://eatthis.menshealth.com/slide/worst-chicken-caesar-wrap?slideshow=185521#sharetagsfocus

So, as far as I’m concerned, that’s a wrap on that wrap.

By the way, I’ll be continuing the writing of the foods that I eat daily on the blog this coming Saturday when the fast at my church is over with.  At that point, I’ll resume posting my daily exercise amounts and weight loss totals.

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Self-Control

10 Jan

Self-Control

You may have noticed that there was no blog entry yesterday.  I promise that it’s not because I went on a fast food binge.  It’s because my church began a corporate time of prayer and fasting.  When some people fast, they fast all food.  When other people fast, they only eat vegetables and water.  Lots of people I know fast items other than food, like television or social media.  Whatever you fast, it’s important to spend that time and energy you would normally expend on that food or luxury item with the Lord.  I didn’t write anything because I was still trying to figure out what I was going to fast.  I’ve decided to keep that unpublished, so for the next several days, you won’t be seeing my daily food choices.

Just like any real weight loss system, fasting takes self-control.  If you let anything master you except for Jesus, it’s unhealthy.  The Bible says in Proverbs 25:28 that A man without self-control is like a city broken into and left without walls. (ESV)  If was a city, I wouldn’t want to be without walls.  I would want strong walls that would serve as a source of protection for my family.

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.