Health Kick Reloaded – End of 2013 update and review

At the beginning of October I decided that I needed to get into a routine with my exercise and make a habit out of it. Here is the first post related to this followed by the update. The process that I wanted to follow was to set one goal and keep with it until it became a pattern. Then once I felt comfortable I would add another goal. The first goal I wanted to obtain and stick with was walking (or running) at least 10,000 steps a day. As of yesterday (12/28/2013) I have missed my target only 12 days out of 88. I totaled almost 932k steps over those same 88 days which gives an average of over 10k steps per day. I’m pretty happy with how well I stuck with this goal.

In November, I decided to add a secondary goal of restarting the Couch to 5k program in order to add running to my goals. I choose to start from the beginning of the program and take my time advancing through the weeks as opposed to forcing myself to advance through the weeks. I wanted to make sure that I felt comfortable with the effort and my health before moving to the next week. I moved through the first three weeks on the regular schedule and I felt pretty good. My first workout for the fourth week went horrible. I decided that I would create my own “week” to go between week three and four of the program. Shortly after that I fell off the wagon on my running program so I’ll have to start it back up in the new year.

So what’s next? Well, I’m going to get back into running. Once I get that into a pattern then I’m going to look at getting my diet under control. I have a few ideas in this regards but if you have any input or suggestions then throw them in the comments.

Year in Review

1/10/2013 – The Color Run – 2.95 miles in 40:07 minutes

2/23/2013 – I was supposed to do a trail run/kayaking event but sprained my left ankle while removing my kayak from my truck. This put me out of action for a while although I could walk on it almost immediately. I think I caused some permanent damage as now it’s ten months later and I still have some discomfort in that ankle.

3/5/2013 – I got back to running a bit and it actually felt better after running than it did when walking.

4/6/2013 – GR8toDon8 5k – 3.2 miles in 42:57 minutes – I did all right but my right calf muscles were extremely tight and painful for the whole race. This really made it difficult to keep any sort of pace.

4/18/2013 – Corporate 5k – 3.21 miles in 43:10 minutes – I didn’t feel injured but I definitely did not feel good throughout this run. I don’t know if it was the lack of energy or not being hydrated enough but I just had to drive on will power alone.

5/11/2013 – Operation Giveback 5k – 3.1 miles in 42:30 minutes

May – October 2013 – I’m not certain why I didn’t exercise in a consistent manner but this helped inspire the Health Kick Reboot. I then went to England for a week and spent a ton of time walking around London and I knew that my body could handle it.

8/24/2013 – Runyak – 2.5k run – 5k paddle – 2.5k run – I don’t think I got the mileage correctly calculated but my time was 55:42 minutes. I was the last one to get into my boat. I caught up to and passed 5 or 6 others. Then I was the dead last person to cross the finish line. But at least I finished. I enjoyed this race but it showed me just how out of shape I am.

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Health kick reloaded – November update

So in my previous post I stated that I was going to go about changing my behaviors surrounding my health one change at a time. My first change was that I was going to do at least 10,000 steps each and every day. With the exception of one day I have kept up with that. Based on my fitbit, that works out to be 349,600 steps or 162.71 miles. Pretty awesome if I do say so myself. My eating habits haven’t changed nor have I lost any significant weight or inches but I feel like I’ve accomplished something by sticking with something for a whole month.

Now for my next challenge. I’m going to restart the Couch-to-5k program again from the start. Tonight was my first night and for not having run for a long while it was difficult. I was able to complete all of my intervals but it was definitely tough. It’ll be better the next time. Wish me luck!

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Health Kick Update April 2013

If you have been following my blog then you would know that I was on a health kick. As part of this self-imposed improvement program I have made sharing my progress (or lack of) public so that you, my family and friends, can assist in motivating me. I have done very poorly for the past six months and have over the past two months attempted to back into the swing of things.

Food Intake

I have been horrible over the past six months. I stopped tracking my food and I started to eat a lot more desserts and snacks and high caloric meals. This has affected my weight. This past week I tried to start not eating bread or other foods with large carbohydrate counts. That was until this weekend when I totally fell off the wagon again.

Weight

My weight has increased since October and I’m currently hovering around 230 lbs. That’s an extra thirteen pounds. This is definitely the wrong direction. My short term goal will be to drop to 225 by the end of April which will bring me back to where I was in January.

Exercise

In December I decided that I needed more exercise (because I was basically at zero) and I started slowly by doing about three long walks or hikes per week. After the new year I decided to get back on doing the Cto5K program. It was definitely difficult to get back to jogging. As the weeks passed I noticed that I was progressing but at a slower pace than the program dictates. But progress is progress.

On February 23rd I was supposed to participate in a Run & Paddle event with a three mile off-road run followed by a three mile paddle in a local river. Well while I was getting my kayak off my truck I stepped down on a big piece of gravel and rolled my left ankle. I heard a pop. Yay! So anyway, I didn’t run that day but I was able to hobble around without crutches. This of course put me on the injury roster for about two weeks as I rested my ankle and learned to walk without limping.

I can jog on it now but it definitely is not back to normal. I would say that it’s about 90%. What little jogging form I had before seems gone now. But I’ll keep working on it until it is back to 100%.

I think I also need to find some other activities for the days that I’m traveling.

Summary

Here is a restatement of my goals and where I am on each

  • Reduce weight to 190lbs – I’m at 230 lbs now
  • Reduce waist size to 36 inches – currently 43.5 inches
  • Ability to do 100 pushups
  • Ability to complete a 5k run – I had completed week 4 of Cto5K but I’ve not been running lately

Links

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Health Kick Update late August 2012

If you have been following my interests as of late then you would know that I am on a health kick. As part of this self-imposed improvement program I have made sharing my progress (or lack of) public so that you, my family and friends, can assist in motivating me.

I’m trying to climb back onto the wagon that I so thoroughly fell off of during the summer months. I have the ability and desire to concentrate more on my efforts to better my health so I’m rebooting my program

Food Intake

I started tracking my food intake again. I had fallen into some really bad habits of eating sugary and doughy items. Also, I was overeating at most meals. I have now made an effort to eat only cereal with milk for breakfast most days of the week and for lunch I typically make a sandwich. I have an apple or banana for a snack in the late afternoon. Dinner is typically eaten out even though I did make my own a couple of nights last week. I have also not eaten many potato products over the last two weeks.

Weight

My weight has not changed at all, other than small up and down fluctuations, but I think it will only take a little time before my body starts to metabolize my reserves.

Exercise

I’ve made it my main goal to exercise almost every day. I play wallyball for a couple of hours twice a week, kickball for two to three hours once a week, and I’ve been taking long walks at night on the days that I don’t play a sport. I do leave one day a week without anything just so that I know my body gets a little rest.

I plan on starting my couch to 5k program again but it’s really difficult for me to run outside. Maybe someone has some suggestions for me.

Summary

Here is a restatement of my goals and where I am on each

  • Reduce weight to 190lbs – I’m at 224 lbs now
  • Reduce waist size to 36 inches – currently 43.5 inches
  • Ability to do 100 pushups
  • Ability to complete a 5k run – I had completed week 4 of Cto5K but I’ve not been running lately

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Health Kick Update August 2012

If you have been following my interests as of late then you would know that I am on a health kick. As part of this self-imposed improvement program I have made sharing my progress (or lack of) public so that you, my family and friends, can assist in motivating me.

The subtitle for this post is “How easy it is to fall off the wagon”.

Food Intake

I have stopped tracking my caloric intake. Oops! I haven’t been going crazy with the food that I have been eating but I haven’t exactly been careful either.

Weight

Luckily, when I have taken my weight over the last couple of months it has for the most part gone down. It is now hovering around 224 lbs.

Exercise

I have been extremely inconsistent with my workout routine. In other words there has been no routine. I hiked a lot in Alaska and Western North Carolina but other than that I haven’t been inconsistently active.

Summary

Here is a restatement of my goals and where I am on each

  • Reduce weight to 190lbs – I’m at 224 lbs now
  • Reduce waist size to 36 inches – currently 43.5 inches
  • Ability to do 100 pushups
  • Ability to complete a 5k run – I had completed week 4 of Cto5K but I’ve not been running lately

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Health Kick Update April 2012

If you have been following my interests as of late then you would know that I am on a health kick. As part of this self-imposed improvement program I have made sharing my progress (or lack of) public so that you, my family and friends, can assist in motivating me.

Food Intake

I continue to log all of the foods that I eat. I still have been eating way too much junk but I know how much junk I consume. I have switched from logging my food using the fitbit site and app to using loseit.com. Loseit connects up to the Fitbit site so I get the same benefits of having my calorie intake and expenditure together. I currently have a 2642 calories per day goal which I would say that I stay under about half the time. Which sadly means that the other half of the time I am over my limit. I have not really started eating better but I have noticed that I am eating more salads. My weakness has been ice cream such as Jeremiah’s Italian Ice. I also haven’t given up on french fries or other potato based foods.

Weight

I continue to weigh myself every morning with my withings scale when I am home and I am still fluctuating between 225 and 230 (most recently hovering around 227). I’m not happy with these results, or better yet lack of results. I’ve not had the will power or drive to improve as much as is needed.

Exercise

Since my last update I have some good news and some bad news so I’ll start with the bad news. I had injured my elbow (I think I bruised it) while playing wallyballand it forced me to stop progressing on my pushup goal. This was at the beginning of the year and I have yet to get back into doing pushups. I think I’ll start over on the program starting this week.

The good news is that I signed up to run a 5K in mid-April. Since the time I signed up until present I’ve been attempting to train for the run using the Couch to 5K(Cto5K) program. After trying out a handful of iPhone apps I finally found one, iSmoothRun, which allows me to set up interval training to fit my needs. It also tracks my run via GPS when outside or accelerometer when on a treadmill.

My progress on the Cto5K program has not been without it’s issues. I seem to have a lot better workout when I’m on a treadmill than when I’m running outside. Also, I have all sorts of brick walls that I have hit. During week two of the program I pulled muscles in both of my calves which too me out of running for about a week. Then in week four I tweaked my back which again took me out for about a week. I had about a week at which point I finished week four but then I developed a cough that took me out for another week. And that’s where I sit now. So I’m going to start up again this week which will begin week five. If all goes well then I’ll be able to finish week five and some of week six before the race. I should start looking into more races.

Summary

Here is a restatement of my goals and where I am on each

  • Reduce weight to 190lbs – I’m at 227lbs now
  • Reduce waist size to 36 inches – currently 43.5 inches
  • Ability to do 100 pushups
  • Ability to complete a 5k run – I have completed week 4 of Cto5K

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