• 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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Weigh-In Results – Week 9 (Hitting The Wall)

Hey everyone!  Another week.  Another weigh in.  Let’s jump right into it.

For last week’s weigh in, I came in at 195.8 lbs. and 18.6% body fat.  I made a prediction yesterday that I felt I would crack into the 194s based on how I felt the week went, periodic weigh ins at home and my eating log for the week.  Turns out I jinxed the whole operation.  This week?  195.8 lbs.  The same number for three straight weigh ins.  Body fat came in at 18.5% which was down 0.1% from last week.  I’m officially hitting the wall.

I’m guessing that my problem is 20% exercise / 80% diet.  I say that because I think I’ve been able to have better luck managing and dropping weight where I had regular running incorporated into my routine.  I think I’ve been able to do about four runs total in the last month or so that were longer than one mile due to my knee so that piece has definitely been lacking.  But the greatest cause has to be from diet.

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Tough Day Ahead…

Good morning everyone,

I’m feeling a little under the weather this morning and this is probably the workout day where I can least afford to not be feeling my best.  This afternoon is my normal session with the personal trainer and this evening is a 75 minute kobudo class followed by a 60 minute sparring class.  Today is probably the most physically intense day of the month for me.

Even though I’m not feeling 100% today, I’m committed to making it through each one of these workouts today even if it’s not at full intensity.  Plus, as a bonus I’ve decided to reward myself tonight when I get home around 8:30 and all the workouts are said and done.  I’m going to have an apple with peanut butter!  I haven’t had one of these in a little while and almost forgot how much I enjoyed them so tonight my reward for making it through the day will be a granny smith apple with peanut butter!

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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!