• 2010 Race Calendar

    01.17 - Samson Stomp 5K
    04.24 - Deer Run 10K
    05.01 - Door County Half Marathon
    07.11 - Pewaukee Triathlon
    08.01 - Bradford Beach Tri
    09.11 - TosaFest 5K

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Weekend Workouts

Hey everybody.  Hope you’re all enjoying your weekend!

I’m feeling a little under the weather today so I’m not sure how today’s workout is going to look.  I’ve seemed to develop a chest cold that’s causing me to cough quite a bit so I’m thinking that running or biking may be out today.  I haven’t focused as much lately on flexibility and stretching so this may be a good day to refocus on that.  I have a book that I enjoy using called “Ultimate Flexibility” by Sang Kim.  It’s a book that focuses on stretching appropriate for martial artists but really offers stretches that can benefit anybody.  Every exercise is broken down based on what muscle group is targeted and rates each stretch whether it’s low, moderate or high difficulty.  Even when I don’t feel good, I always feel like a good stretching session makes a solid alternative to a full workout.  Give it a try!

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Check Out The Exercises and Resources Pages

I’ve slowly started updating the “Exercises” and “Resources” pages that can be found by clicking the links at the top or at the left.

The “Exercises” page demonstrates some of my favorite exercises that I use regularly doing my workouts while the “Resources” page provides links to all sorts of imformative websites that assist you with all things fitness, food, training and health.

Be sure to check them out often as I’ll be adding to them on a regular basis going forward!

USA Today’s Weight Loss Challenge

Hey everyone,

I came across this article in this morning’s USA Today.  It comes from their 7th annual Weight Loss Challenge and has all sorts of good stuff including tips, links, recipes, and weight loss advice.  It’ll be going on all week and you can find links to of their articles by following this link.

http://www.usatoday.com/news/health/weightloss/2010-01-04-diet-tips_N.htm

Enjoy!

Using The Daily Plate to Track Your Food Intake and Exercise

Hey everybody!

Today marks the first official day of “the challenge” and I wanted to talk a little bit about one of the primary tools I’m going to use to help track my progress.  It’s a website that my brother turned me on to and uses regularly – The Daily Plate.

There won’t be anything that you’ll ever hear me say you must have, must do, or must use but this one comes pretty close.  The Daily Plate is a free online tool courtesy of Lance Armstrong’s LiveStrong website that allows you to track what you eat and how much you exercise.  With the information, it will track your calories, carbs, fat, protein, sodium, cholesterol and fiber.  Since you can also enter your daily exercise (and it has everything in its list of options from running to bagging leaves to sitting in church), it will also give you your net daily calorie intake taking this into account.

Most people will assume they know what they’re putting in their body based on habit or guess but this will probably be your best way of knowing for sure.  I had always assumed that I was taking in about 2500 calories a day but was surprised to find that I’m actually around 2000-2200 a day.  This is right about where I want to be to trim and tone my physique effectively.

I’ve also found that accountability is one of the greatest allies of success.  It was true of me that when I didn’t track what I was eating the daily calorie count started to go up.  Since I’ve been tracking everything at The Daily Plate (which has been about a month now), I’ve managed to keep things under control (with the occasional exception of Sundays when I’m on the couch watching football).

Give it a try and let me know what you think.  I like it a lot and will continue to use it throughout this year.  The one drawback is that it does require a little bit of manual labor to enter everything but I think the information you get from it is well worthwhile.

Oh, by the way, today’s workout was a brief one mile run followed by stretching.  It wasn’t a long or intense workout by any stretch but Saturdays and Sundays have been challenging days for me to get the motivation to work out so any type of workout can be considered a success to some degree.  We’ll see if tomorrow gives me any more motivation than today!