This workout looked really fun in Zuzana's video, so I had to check it out. The reverse push-up was especially attractive. Yet again I have been fooled into thinking one of her workouts would be easier than it actually was. Part of the appeal, to me, though is completing a workout someday looking as good as Zuzana does doing it. I completed the 'Sexy Beast Workout' in about thirty minutes and my interval times are as follows...
17-19-17-14-16-14 Dynamic Squats
11-8-8-7-7-5 Reverse Push-ups
10-5-4-7-5-8 Dive Bombers
4-5-4-5-4-5 Prison Get-ups
Hopefully, I'll be able to do it fullout in the near future with the same or better numbers! Can't say I did that this time; I was just trying to keep going this time.
Monday, February 15, 2010
Sunday, February 14, 2010
Diet/Exercise Log
Phew, I ran 5 miles today in a personal record breaking time of 53.01 minutes at a average speed of 5.6 mph.
The following is what I ate...
LeanCusine: Lemongrass Chickhen
260cal 19g (protein) 33g (carbohydrate) 6g (fat)
Sushi w/Wasabi and Soy Sause
150cal 3g (protein) 22g (carbohydrate) 5g (fat)
Spinach & Feta Salad w/Dried Blueberries and Asian Dressing
215 cal 11g (protein) 27g (carbohydrate) 7g (fat)
Juice: Acai Berry & Blueberry
140 cal 0g (protein) 33g (carbohydrate) 0g (fat)
Ravioli: Spinach & Cheese w/Bread
575 cal 17g (protein) 43g (carbohydrate) 9g (fat)
3 Mandarin Oranges
111 cal 2g (protein) 28g (carbohydrate) 0g (fat)
Total 1451 cal 52g (protein) 20% 186g (carbohydrate) 70% 27g (fat) 10%
Since I worked out for an hour my total caloric intake equates a weight of 135 lbs., which is very close to my goal. The percentages closely resemble those needed to maintain weight, which is not bad. Unfortunatly, I'm try to lose fat, and tone up. Ideally my ratio would look more like 40-50% protein, 40-30% carbohydrate, and 20% fat. In my case, I need to cut back on the bread and pasta, sugar, and substitute those fruits and veggies for some protein.
The following is what I ate...
LeanCusine: Lemongrass Chickhen
260cal 19g (protein) 33g (carbohydrate) 6g (fat)
Sushi w/Wasabi and Soy Sause
150cal 3g (protein) 22g (carbohydrate) 5g (fat)
Spinach & Feta Salad w/Dried Blueberries and Asian Dressing
215 cal 11g (protein) 27g (carbohydrate) 7g (fat)
Juice: Acai Berry & Blueberry
140 cal 0g (protein) 33g (carbohydrate) 0g (fat)
Ravioli: Spinach & Cheese w/Bread
575 cal 17g (protein) 43g (carbohydrate) 9g (fat)
3 Mandarin Oranges
111 cal 2g (protein) 28g (carbohydrate) 0g (fat)
Total 1451 cal 52g (protein) 20% 186g (carbohydrate) 70% 27g (fat) 10%
Since I worked out for an hour my total caloric intake equates a weight of 135 lbs., which is very close to my goal. The percentages closely resemble those needed to maintain weight, which is not bad. Unfortunatly, I'm try to lose fat, and tone up. Ideally my ratio would look more like 40-50% protein, 40-30% carbohydrate, and 20% fat. In my case, I need to cut back on the bread and pasta, sugar, and substitute those fruits and veggies for some protein.
Saturday, February 13, 2010
It's been awile
I haven't posted in quite awhile, so I wanted to break the quiet streak, which is quite unlike me. Most of the time one can not shut me up. I'm guilty for talking far too much. In my defense, I am always trying to listen more. It has been a crazy month filled with red tape to get food assistance, more grieving the loss of my father this year, trying to wrap up some coursework for school, and work. Now, more than ever, I need to prioritize, and follow a schedule. Despite the challenges my life has through my way recently, I must, I must, I must.
Getting my food stamps today was a huge relief, and focusing should be that much easier. Having my fridge stocked with superfoods can't hurt either. I'm so excited to eat the way I've wanted to for months. My only regret is not asking for help when I first needed it instead of waiting. Oh well, it is what it is. Hopefully, things will get better, and I won't be elgible for food stamps for long.
I did just pick up a third job at Greyhound Lines as a ticket agent once again, I worked there for five years previously. I've been offered 20 hours a week, and I'm so excited at actually making enough money to pay my own way again. I'm so happy, and it is about time that things start looking up. I wish my dad was here to see it though. He was always offering me advice in hopes that I would find my way to better circumstances. I miss him everyday.
Watching the 2010 Winter Olympics is what made me want to write today. The olympics are so much more than sport, they are inspirational. What these atheletes do for four years prior to train for this one shot to prove what they got is awe-inspiring Sure medals are great, but just getting to the olympics is an honor. It makes me what to go the the gym, and realize my dreams.
Speaking of the gym...I have discovered a really great website to add spice to ones workout. They are intense, only twenty minutes long, can be done at home, and keep it interesting. Zuzana is really hot too. I would be lying if I said I didn't want to look like her at all. I have already done one of her workouts, and it kicked my butt. I haven't worked that hard for awhile. It was also totally engaging, and even kinda fun. Oh, I bet a link would be good. Check out http://www.bodyrock.tv/ !
Getting my food stamps today was a huge relief, and focusing should be that much easier. Having my fridge stocked with superfoods can't hurt either. I'm so excited to eat the way I've wanted to for months. My only regret is not asking for help when I first needed it instead of waiting. Oh well, it is what it is. Hopefully, things will get better, and I won't be elgible for food stamps for long.
I did just pick up a third job at Greyhound Lines as a ticket agent once again, I worked there for five years previously. I've been offered 20 hours a week, and I'm so excited at actually making enough money to pay my own way again. I'm so happy, and it is about time that things start looking up. I wish my dad was here to see it though. He was always offering me advice in hopes that I would find my way to better circumstances. I miss him everyday.
Watching the 2010 Winter Olympics is what made me want to write today. The olympics are so much more than sport, they are inspirational. What these atheletes do for four years prior to train for this one shot to prove what they got is awe-inspiring Sure medals are great, but just getting to the olympics is an honor. It makes me what to go the the gym, and realize my dreams.
Speaking of the gym...I have discovered a really great website to add spice to ones workout. They are intense, only twenty minutes long, can be done at home, and keep it interesting. Zuzana is really hot too. I would be lying if I said I didn't want to look like her at all. I have already done one of her workouts, and it kicked my butt. I haven't worked that hard for awhile. It was also totally engaging, and even kinda fun. Oh, I bet a link would be good. Check out http://www.bodyrock.tv/ !
Thursday, January 21, 2010
Vegetarianism and Protein
When I started collage I decided to become a vegetarian, for health reasons. It is a diet often recommended for diabetics, and other people who have problems processing sugar. Not only did I have problems with sugar, but I generally lacked a healthy balance of nutrients to support an active lifestyle too. I figured that by restricting my diet by removing meat it would force me to make better food choices, and it worked for me. I experienced an increase in energy, a decrease in lethargy, and all the feelings of weakness and grossness from poor sugar metabolism all went away.
I'm not recommending this diet for everyone. It is a very personal choice, and one has to do what is best for one's body.
The biggest concern regarding a vegetarian diet or reduced meat diet is protein intake. The ideal amount of protein intake depends on what one is trying to do. If one is trying to lose fat it should be 50 percent protein, 30 percent carbs, and 20 percent fat. If one is exercising a lot it should be 40 percent protein, 40 percent carbs, and 20 percent fat. And if one is just trying to maintain their weight the ratio should be 20 percent protein, 60 percent carbs, and 20 percent fat. An important fact to keep in mind is that most foods contribute to two or all for these three categories. One has relearn how to categorize food.
Protein is fairly easy to consume without eating meat, but the trouble lies in getting enough complete proteins. Which are needed for a well balanced diet. Very few foods make complete proteins by themselves: any meat, animal products (dairy and eggs-gelatin excluded), amaranth, aphanizomenon flos-aquae, buckwheat, hempseed, soybeans, quinoa, seafood, and apirulina. Foods can be combined to create complete proteins if one can't or doesn't want to get all of their protein from complete protein sources. Here is a list of good combinations: Legumes with Grains, Legumes with Nuts, Legumes with Seeds, Nuts/Seeds with Legumes, Grains with Dairy, Nuts/Seeds with Dairy, Legumes with Dairy, Dairy with Nuts/Seeds and Legumes. Some ways to combine these are rice and beans (grain and legume), and macaroni and cheese (grain and dairy), but the possibilities are endless!
I'm not recommending this diet for everyone. It is a very personal choice, and one has to do what is best for one's body.
The biggest concern regarding a vegetarian diet or reduced meat diet is protein intake. The ideal amount of protein intake depends on what one is trying to do. If one is trying to lose fat it should be 50 percent protein, 30 percent carbs, and 20 percent fat. If one is exercising a lot it should be 40 percent protein, 40 percent carbs, and 20 percent fat. And if one is just trying to maintain their weight the ratio should be 20 percent protein, 60 percent carbs, and 20 percent fat. An important fact to keep in mind is that most foods contribute to two or all for these three categories. One has relearn how to categorize food.
Protein is fairly easy to consume without eating meat, but the trouble lies in getting enough complete proteins. Which are needed for a well balanced diet. Very few foods make complete proteins by themselves: any meat, animal products (dairy and eggs-gelatin excluded), amaranth, aphanizomenon flos-aquae, buckwheat, hempseed, soybeans, quinoa, seafood, and apirulina. Foods can be combined to create complete proteins if one can't or doesn't want to get all of their protein from complete protein sources. Here is a list of good combinations: Legumes with Grains, Legumes with Nuts, Legumes with Seeds, Nuts/Seeds with Legumes, Grains with Dairy, Nuts/Seeds with Dairy, Legumes with Dairy, Dairy with Nuts/Seeds and Legumes. Some ways to combine these are rice and beans (grain and legume), and macaroni and cheese (grain and dairy), but the possibilities are endless!
Wednesday, January 20, 2010
Conquering a Lifelong Battle Against Unhealthy Eating Habits
Ever since I was very young I struggled with poor body image. I remember asking my mother before the age of eight, while standing in front of the mirror, if I was fat. While I might have been kind of chubby when I was little, I was by no means overweight. Any doctor could have told me that until puberty a few extra pounds is fairly normal. In my early teens I was no longer chubby, but regardless of the fact that my self image was warped. I developed an eating disorder when I was twelve, and throughout high school I fought it on and off. After I thought I had it beat I was plagued with lingering feelings from before, and even though I technically didn't have an eating disorder anymore my meals were unbalanced, full of junk, and too large. Now it wasn't just a battle with myself, but with my weight. For the next four years I yo-yo'd between 120 and 160. The only difference between the top and bottom weights was an excessive amount of exercise.
All of that isn't my focus in this post though. Upon reaching a size 10, and a strong sense of disgust with myself. I was a size 4 just months previously, and feeling amazing in all respects. It was a wakeup call that something was broken with my system. I needed a way of eating that was sustainable over a long period of time (ie. not a 'diet') that would not cause me to gain a lot of weight during times of decreased physical activity. A lifestyle change was in order.
To start this change I started a food journal, and aimed for 1200 to 1500 calories a day. As a rule one should add a zero to their ideal weight if they do not exercise (ie. 100 lbs = 1000 cal.), and one gets another 100 calories for every hour of physical activity. I had been keeping a journal for a couple of months before I got bored with it, usually hitting approximately 1300 calories a day. Then I started working on integrating some kind of regular exercise regimine. Getting to the gym is half that battle, for the purposes of weight maintenance it doesn't really matter what one does as long as one does something. I'm fairly fond of yoga and running on a treadmill, personally. The stair machine is fun every now and again too.
All that aside what is the quality of what I'm eating? I think the food journal needs to be reinvoked. Maybe it being electronic this time will make it more interesting...or not. According to several articles from MSN's health and fitness section and Alton Brown I have compiled a list of foods I should eat daily or often. Spinach, eggs, blueberries, apples, and other fruits, winter squash, whole grains, leafy greens, nuts, carrots, oily fish, yogurt, broccoli, sweet potatoes, and avocados. All of these foods are nutrient rich, provide great health benefits, and therefore are considered more than just empty calories by far...
It's exciting, because I know I'm on the right track. When this process is over I will be rewarded with a new lease on life (please pardon the cliche).
All of that isn't my focus in this post though. Upon reaching a size 10, and a strong sense of disgust with myself. I was a size 4 just months previously, and feeling amazing in all respects. It was a wakeup call that something was broken with my system. I needed a way of eating that was sustainable over a long period of time (ie. not a 'diet') that would not cause me to gain a lot of weight during times of decreased physical activity. A lifestyle change was in order.
To start this change I started a food journal, and aimed for 1200 to 1500 calories a day. As a rule one should add a zero to their ideal weight if they do not exercise (ie. 100 lbs = 1000 cal.), and one gets another 100 calories for every hour of physical activity. I had been keeping a journal for a couple of months before I got bored with it, usually hitting approximately 1300 calories a day. Then I started working on integrating some kind of regular exercise regimine. Getting to the gym is half that battle, for the purposes of weight maintenance it doesn't really matter what one does as long as one does something. I'm fairly fond of yoga and running on a treadmill, personally. The stair machine is fun every now and again too.
All that aside what is the quality of what I'm eating? I think the food journal needs to be reinvoked. Maybe it being electronic this time will make it more interesting...or not. According to several articles from MSN's health and fitness section and Alton Brown I have compiled a list of foods I should eat daily or often. Spinach, eggs, blueberries, apples, and other fruits, winter squash, whole grains, leafy greens, nuts, carrots, oily fish, yogurt, broccoli, sweet potatoes, and avocados. All of these foods are nutrient rich, provide great health benefits, and therefore are considered more than just empty calories by far...
It's exciting, because I know I'm on the right track. When this process is over I will be rewarded with a new lease on life (please pardon the cliche).
Introduction to Blog
I named this blog Life Trajectory No. 68 to accknowlegde the many life paths I have not taken, and to validate the ones I have. Therefore this blog will probably be personal in nature, even though not all posts will be about my personal life...directly anyway. Anything I deem important and relevant to this life path could find its way into this publication. I could give you a quick and dirty bio now, but that isn't as fun as finding out who I am one piece at a time during whatever time we might have together.
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