Making Excercise a Habit
Options
Replies
-
Hope everyone is having a good Christmas.
Mine has been sort of yin/yang. Weight is holding steady if not dropping a bit / but reason for that is nasty stomach flu and head cold I picked up last Wednesday night. Worked through it Thursday, but lucked out Friday as rain cancelled work so I didn't have to call in sick.
Cough and head congestion. Eating nothing but a little rice and a couple of crackers. No nausea, but not straying far from a bathroom, if you get my drift. Fortunately we are well stocked with TP.
Staying home (alone) while family enjoys the Holidays out with the relatives.0 -
Stomach bug over and head cold down to coughing up lung cookies and snorting out some gummy crap from the sinuses.
Back to work. Uncharacteristically warm for Jan and we are back to doing... wait for it... more leaf cleanups!1 -
Good that you made it through the virus. My wife is flat out with the flu and elder son had it for a week in December - my turn next... starting with the sneezes, aches and shivers. Had great plans about kick starting my exercises, but I usually wait until the wife and kids are back to work/uni/school and everyone is back in their ruts. So this week will be just dog walking and calorie counting.
Looking forward to an interesting year here in Ireland with the knock on impact of Brexit.0 -
Gotten out of the habit of posting my daily burns. Doesn't mean I haven't been tracking them. This should catch me up.
1 -
So first week of 2017 was pretty much a misfire as far as my workouts go.
Wed 01/04 - TDEE: 2,395 cals, Steps: 4,529 , Active Minutes: 0
Thu 01/05 - TDEE: 2,081 cals, Steps: 1,591 , Active Minutes: 0
Fri 01/06 - TDEE: 2,170 cals, Steps: 1,979 , Active Minutes: 0
Sat 01/07 - TDEE: 2,294 cals, Steps: 2,760 , Active Minutes: 0
Managed to finally get one in Sunday.
Sun 01/08 - TDEE: 2,638 cals, Steps: 8,499 , Active Minutes: 44
10K app W2D1 and half of D2 combined- normal 5 minute warm-up
- D1 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
- D2 - 10.5 min - 3 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
- normal 5 minute cool-down
FITBIT CHARGE HR STATS- 48 minutes total,
- 44 active minutes,
- 424 cals,
- 5,036 steps,
- 2.67 miles.
- 0 minutes in peak zone (>160 bpm),
- 8 minutes in cardio zone (130 - 160, peak HR 145 bpm),
- 38 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
Had planned on combining all three days of Week 2 together but last run (W1D1,2,and 3 for 80 minutes) was on 11/8/16 and leaf cleanups aren't much of a leg workout. Then add to that being mostly flat on my back with a head cold the last two weeks... ankles, shins, knees and quads all screaming at me and coughing up lung cookies after only 40 minutes.
Still, all-in-all, felt good to get moving again.0 -
Mon 01/09 - TDEE: 3,244 cals, Steps: 9,167 , Active Minutes: 120
Wood Pile
FITBIT CHARGE HR STATS- 159 minutes total,
- 120 active minutes,
- 1,133 cals
- 0 minutes in peak zone (>160 bpm),
- 21 minutes in cardio zone (130 - 160, peak HR 153 bpm),
- 110 minutes in fat burn zone (95 - 130),
- and the rest out of zone (<95 bpm).
- average HR 112 bpm
0 -
Tue 01/10 - TDEE: 2,696 cals, Steps: 6,013, Active Minutes: 0
Nice warm lazy winter day, if a bit windy with 40 to 50 mph gusts. Just 4 hours at work cleaning the shop and winterizing equipment.
Legs still jelly from Sunday's run.0 -
Wed 01/11 - TDEE: 2,822 cals, Steps: 8,298 , Active Minutes: 42
A couple of leaf re-cleanups after the strong winds yesterday and two tree cleanups (downed limbs from the wind mostly).0 -
Thu 01/12 - TDEE: 2,375 cals, Steps: 4,075 , Active Minutes: 0
Sabotaged myself. Started at lunch. Leftover pizza, 3 slices just what the doctor ordered, but wait... there are 4 slices... can't leave just one.
Goes downhill from there. roughly 2,000 cals over. Good news is that I logged them all.1 -
Pizza and chicken wings. Always my downfall.
1 -
Fri 01/13 - TDEE: 2,931 cals, Steps: 14,082 , Active Minutes: 104
Freezing rain so whole family home with school closing. Last time this happened I junked out with the family. This time I hit the treadmill. Restarted the run that I cut short last time.
10K app W2D1, D2, and D3 combined- normal 5 minute warm-up
- D1 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
- 5 minute waling recovery @ 3.5 mph
- D2 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
- 5 minute waling recovery @ 3.5 mph
- D3 - 21 min - 6 sets, 90 second jog @ 5 mph, 2 minute walk @ 3.5 mph
- normal 5 minute cool-down
- 25 minute slow walk @ 2.5 mph (to finish movie I was watching)
FITBIT CHARGE HR STATS- 120 minutes total,
- 104 active minutes,
- 1,095 cals,
- 12,789 steps,
- 6.39 miles.
- avg HR 111 bpm
- 0 minutes in peak zone (>160 bpm),
- 17 minutes in cardio zone (130 - 160, peak HR 142 bpm),
- 84 minutes in fat burn zone (95 - 130),
- the rest out of zone (<95 bpm).
0 -
Sat 01/14 - TDEE: 2,154 cals, Steps: 2,580 , Active Minutes: 0
Slow rainy Saturday. Temps just above the freezing mark.0 -
Sun 01/15 - TDEE: 2,383 cals, Steps: 3,711 , Active Minutes: 16
So yesterday was a total misfire for my healthy lifestyle plans. I intended to eat moderately and get a 10K workout done.
I admit to procrastinating on the workout while I drank my morning coffee but that dragged out until it was time for lunch. Then I had to wash and dry my running sweats. When I went to transfer them from washer to dryer realized I hadn't hit the start button. [grrr] Now no time for the run before I have to run over to my Mom's to take care of the weekly chores she isn't able to do any more (she's 81 and dementia is starting to eat away at her memory). Got back after 6pm and I just can't force myself to workout in the evenings.
Found two bags of jerky from Christmas the day before that I had forgotten about so took care of those temptations before, during, and after lunch [urp]. Which also sabotaged the calorie budget. And my wife brings home, not one, but two packages of fig newtons (fat-free of course) which released the hellhounds and I'm grazing on everything I can reach, and none of it healthy.
I own it. Today will be better.1 -
Mon 01/16 - TDEE: 3,045 cals, Steps: 12,342 , Active Minutes: 79
10K app W3D1, D2, and D3 combined- normal 5 minute warm-up
- D1 - 18 min - 2 sets, 90 sec jog @ 5 mph, 90 sec walk @ 3.5 mph, 3 min jog @ 5 mph, 3 min walk @ 3.5 mph
- D2 - 18 min - 2 sets, 90 sec jog @ 5 mph, 90 sec walk @ 3.5 mph, 3 min jog @ 5 mph, 3 min walk @ 3.5 mph
- D3 - 18 min - 2 sets, 90 sec jog @ 5 mph, 90 sec walk @ 3.5 mph, 3 min jog @ 5 mph, 3 min walk @ 3.5 mph
- 14 minute walk @ 3.5 mph
- normal 5 minute cool-down
FITBIT CHARGE HR STATS- 90 minutes total,
- 79 active minutes,
- 878 cals,
- 9,972 steps,
- 5.12 miles.
- avg HR 115 bpm
- 0 minutes in peak zone (>160 bpm),
- 22 minutes in cardio zone (130 - 160, peak HR 146 bpm),
- 53 minutes in fat burn zone (95 - 130),
- the rest out of zone (<95 bpm).
In the last two weeks my Resting Heart Rate (RHR) has gone from 73 bpm to 65 bpm. My lowest RHR last year was 58 bpm.1 -
My RHR is 62. Never even considered checking it ever before so no clue where it ever was. But, among other things, I pay attention to it now.1
-
Tue 01/17 - TDEE: 2,561 cals, Steps: 7,092 , Active Minutes: 46
Temps in mid-forties, but ground too wet to work.
Got a call from Red-Wing that My old work boots are ready to be picked up after re-soling. 90 minute round trip. Stopped at the running shoe shop I normally hit looking for new running shoes. The doors were unlocked but they were not open for business as a fire a few shops down in the strip mall had smoked them out. They have plans to reopen in a couple of more weeks... so nix on the new running shoes... again. Been trying to get over there for a month.
Put 45 minutes on the treadmill at 2.5 mph with old/new work boots on to start breaking them back in.0 -
Wed 01/18 - TDEE: 3,421 cals, Steps: 16,337 , Active Minutes: 110
10K app W4D1, D2, and D3 combined- normal 5 minute warm-up
- D1 - 21 min
- 3 min jog @ 5 mph
- 90 sec walk @ 3.5 mph
- 5 min jog @ 5 mph
- 2.5 min walk @ 3.5 mph
- 3 min jog @ 5 mph
- 90 sec walk @ 3.5 mph
- 5 min jog @ 5 mph
- 5 min recovery walk @ 3.5 mph
- D2 - 21 min
- 3 min jog @ 5 mph
- 90 sec walk @ 3.5 mph
- 5 min jog @ 5 mph
- 2.5 min walk @ 3.5 mph
- 3 min jog @ 5 mph
- 90 sec walk @ 3.5 mph
- 5 min jog @ 5 mph
- 5 min recovery walk @ 3.5 mph
- D3 - 21 min
- 3 min jog @ 5 mph
- 90 sec walk @ 3.5 mph
- 5 min jog @ 5 mph
- 2.5 min walk @ 3.5 mph
- 3 min jog @ 5 mph
- 90 sec walk @ 3.5 mph
- 5 min jog @ 5 mph
- normal 5 minute cool-down
FITBIT CHARGE HR STATS- 115 minutes total,
- 110 active minutes,
- 1,293 cals,
- 13,946 steps,
- 7.47 miles.
- avg HR 130 bpm
- 3 minutes in peak zone (>160 bpm, peak HR 170 bpm),
- 58 minutes in cardio zone (130 - 160),
- 39 minutes in fat burn zone (95 - 130),
- the rest out of zone (<95 bpm).
Yup, felt that one.0 -
Forgot to add 21 min walk @ 2.5 mph after the normal cool-down while I finished watching the movie to its end.0
-
Thu 01/19 - TDEE: 3,058 cals, Steps: 8,425 , Active Minutes: 54
One hour late start. Spent morning packing trailer bearings and after lunch... wait for it... a big leaf cleanup.0 -
Fri 01/20 - TDEE: 3,261 cals, Steps: 9,100 cals, Active Minutes: 55
One hour late start. Started at a client heavy into politics who is off to DC for the big todo there. So we got to power wash his small wooden balcony and large concrete porch, both in the backyard facing north... in the shade... in 50 degree weather... for 2.5 hours. [shivers] 2 guys, 5 man hours.
Got to warm up at another big client doing a smallish leaf clean-up, monkey grass and maiden grass trim, and then reduce the maidens by 1/3 in size. That means chopping through the root base evenly around the plant and digging (prying) out the excess. Not easy. 4 guys, 10 man hours.
Then we went to another client and gave her monkeys and maidens the same treatment. 4 guys, 6 man hours.
Five fingers of whisky when I got home for the aches.0
