Tag Archives: exercise

Saturday Express

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What a wonderful day it has been so far! I woke up, had my customary oatmeal breakfast and then after some puttering around the house I got into my bike outfit (not anything specifically bike-outfitty, just some UnderArmour gear that helps) and hit the road. The entire plan was to take care of the light-mass errands all by bike. That meant hitting KL Cat Hospital for Griffin’s special food and then Pets Supplies Plus for Owein’s special food. I also wanted a handlebar case for my iPhone so I didn’t have to carry it around in my pocket all the time; I’m always afraid that my pocket will empty my phone out onto the ground and make me a very sad geek. I was able to find what I was after not at Dicks, which I half expected I should, instead they opened without all their product being placed properly. Dicks also irked me, I had to secure my bike to a local tree. It’s not something that’s an outrage, but if you are selling sporting goods, wouldn’t a simple hum-drum bike rack out in front be a nice touch? Alas, I didn’t find what I was after. I did find a lot of UnderArmour, of course, but I have no money for such frivolities and I honestly don’t need any more clothes. Between my Doc Martin Chukkas, which I can boldly say are my favorite pair of shoes that I’ve ever owned, and the recent acquisition of all my bow ties I don’t think I’ll need any more additions to my wardrobe for a long while.

On my journey I used several apps on my iPhone which worked very well together. The central fitness app I use is MyFitnessPal. This app works really well with my FitBit, but there isn’t any integration with MapMyRide yet, so when you want to cross-log your efforts in apps you need to have three bits of information, the time you started, the duration and the number of calories that you burned. Irritatingly enough, the MapMyRide app will only give out duration and calories but not start time. I searched high and low throughout the App Store looking for a time logging app and found one good enough in TimeKeeper. I can start it, tap the title, then tap Biking and it’ll take a timestamp for me without me having to muck about with Siri. She doesn’t understand the phrase “Siri, mark the time.” So, irritating. Once I get all the data going I use MapMyRide to trace my biking performance, MyFitnessPal to track my calorie availability and manage what I can eat, and then last but not least, Google Maps. Google Maps has a biking mode and turn by turn directions which work really well when I’m on the road.

Biking around can be dull but I have another app on my iPhone that I use called Downcast that downloads and streams Podcasts over my phone so I can listen to original programming while I work out, going from one place to another. I’m currently listening to only three podcasts, “A Way With Words”, “Wait Wait Don’t Tell Me”, and “RadioLab”. I have to say that I enjoy all of them immensely and the player is good enough to stream one episode back to back with the next so I don’t really have to fiddle with my phone much at all.

The only thing I would change is that I would bring battery backup for my phone next time. I was glad that Culvers had power plugs by the dining tables and I was able to get a wee charge from them while I had lunch, but that’s not something I should plan on – I need to prepare some sort of backup power deal when I go out biking.

So now, after lunch, which I splurged on (allowed myself french fries, which are my guilty pleasure) I’m at home, recovering from the 32 mile bike adventure. After this, I think I’ll head out and get the rest of the supplies, which entails a trip to Meijers. I may stop at Chocolatea for something not quite unlike Green Tea. 🙂

And we're shoveling, shoveling…

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True Temper Snow Boss Shovel

This is without a doubt the best snow shovel I have ever used. The entire thing is incredibly sturdy and the way it’s constructed allows me to plow, shovel, and dig. The two interior handles let me change my leverage on the shovel itself making lifting and tossing snow much more comfortable than it otherwise would have been with a standard straight shovel. It has more power than my ergonomic shovel and for that I am very grateful.

I was able to clear out my entire driveway in half an hour. The front parking area took about as long only because of the drifts built up by the township plows. All in all I didn’t overexert myself, I got an hour of cardio + circuit exercise in, so I don’t need to go to the gym today and I was even able to plow a strip across the properties for the mailman and the energy company guy to come and deliver mail and take meter readings if they have to.

I was able to get this awesome shovel at Meijers, on sale for about $30. I’ve seen them also at Lowes. Amazon has them as well, but the price is about $45. If you live where it snows and you have to deal with snow removal, and you want a good workout too, I can’t recommend this shovel enough. I was going to buy a little snowblower this year, but with this shovel and my interest in getting in shape, what’s the point now? I’ve got what I need, might as well use it and not burn more gasoline that I don’t have to.

Working Out

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My workout regimen is a nightly two hour long cardiovascular adventure.

I start the first hour on the treadmill and over time I have increased the angle on the treadmill deck progressively all the way up to where I now use it, at five degrees of inclination. I set the speed at 3.8 miles per hour, which is enough to get my heart pumping but not enough to take my breath away. I read once that if you were going to use walking as an exercise that if you are short of breath or breathing so that you cannot maintain a conversation well, that you are exercising beyond your capacity for maximum cardiovascular benefit. At some point walking has to drop away and give up to running. I was doing some running on a Nike+ program but when I started to run into joint aching that was a pretty clear signal to me that perhaps I need to stretch out my expectations of running, at least in the short-term. This time on the treadmill, at least by the computer in the treadmill declares that I burn around 745 calories for the entire hour.

The second hour I spend on the Elliptical Trainer. This machine replicates the general motion of cross-country skiing mixed with stair-climbing and walking. I set the time to be an hour and the “difficulty” to 14 out of 20. I don’t really know what the units are for the Elliptical trainer when it comes to its “difficulty” and I think that each machine manufacturer has it’s own concept of this. When I finish with this exercise I’ve burned about 845 calories.

I do this every single night, except on Sunday. That’s the day I select to rest and recover. So far it’s working very well for me. I do have some mildly entertaining problems, first of which is that I sweat a LOT. Even when I wear UnderArmour, which is supposed to wick sweat away. I find myself soaking my entire kit to saturation and then the sweat starts to rain off of me. It’s not just a little either, not a pitterpat, but more along the lines of a light rainstorm. I try to keep from swinging my hands too much so I don’t accidentally splatter nearby people who really would rather not take a shower from me. The sweat gets going on the treadmill but goes out of control on the Elliptical machine. It runs down my face and into my eyes and stings. So I’ve altered my kit and now I have a towel with me. I mop myself up every two or three minutes and by the end I’m wringing what I imagine to be about 300 to 500 milliliters of water out of myself. They say Cancer is a water sign, of this I have no doubt. Along with my issues with water, it’s getting colder outside. No longer can I work out, then dash outside to hop in my car. I did that once, and when the 40 degree air hit me it took my breath away. Evaporation consumes a lot of energy, in moments I was shivering. Now I take my time, change, wear more seasonally appropriate coverings so the short jaunt outside to my car isn’t so breathtaking.

What has it done for me personally? Well, I’ve lost a lot of weight. I started this adventure at 280 pounds, and I was wobbling around there and 278, back and forth. Mostly that was my sedentary lifestyle expressed in my weight. At this point I was hypertensive and really on the road to later disaster and I knew it. Now I weigh in at 242.6. I have lost 37.4 pounds. It’s interesting to see where it loses first. The first zones that showed immediate and surprising (almost shocking) improvement were in my legs. I used to have what I affectionately described as thunder-thighs, because I keep a lot of my weight there. That has since started to drop away. The next place was my ass, which as pretty much disappeared. Then I started to notice the drop in my face and neck, and oddly enough, my wrists and arms. The most resistant area for weight loss is the obvious regions, right along my trunk and back. So I still have a belly and love-handles, although the further I go the more I am noticing that I’m starting to develop an actual body-shape that is in line with my overall goals. I’m never ever going to look like the other gym bunnies, and I’m okay with that, but I am tired of being fat, and that fat made me tired. In a way I’m tired of being tired. That leads into the next expected-but-still-a-surprise personal result for me, my energy level has shot way up. All this exercise has also done wonders for my mood. When I carried all the weight I was always tired and irritable and generally a moody bitch. Now that I’ve shed a lot of that, I find myself not so quick in the grouchiness arena. Exercise physiologists say that regular exercise has benefits for mental health in addition to what it does for the body and of that I believe them. Body image is very important to me and it struck me square between the eyes a few days ago. I was about to head into the gym and I was wearing too much bulk, so it wasn’t terribly cold and so I stripped down to my UnderArmour Heat Gear Tee. Almost always I want to put something else on over that because I’m self-conscious about how I look with such form-fitting clothing on but that day I tossed off the layers and didn’t give it a single thought. When I got half-way to the changing rooms at my gym and noticed that I just had on my heatgear tee, and that I was okay with that, that feeling was like a blossoming reward for all the hard work I had been doing. It’s only going to get better, and I have another 42.6 pounds to lose. When I get to 200, then I’ll be just right where I want to be.

Working out this way is exceptionally dull work. I get out of work at 5, get to the gym around 5:30, and I really don’t get started on the machines until 6pm. Two hours of working out push my days to 8pm before I can even think of going home. While I’m working out I found that mental diversions really help. Listening to Podcasts works okay, but often times I get transfixed by the timer on the machine and then it just drags on and on. Reading on my Nook Simple Touch is better, especially when I can make the text very large. I sweat too much, and so the Nook has fallen out of favor in this use because I don’t want to drown it in sweat and short it out and kill it. What works best to keep my mind occupied while my body chugs away is my iPad. I’ve found that Flipboard, DC Comics app, Uno, Bejeweled 2, and Qrank really work well to keep me entertained so the time just flies on by. When I’m working out at the Anytime Fitness in Kalamazoo, they offer free Wifi so it’s great and very easy. When I’m at the Anytime Fitness in Portage, they don’t offer free Wifi, so I have to create my own Wifi through my iPhone. It’s not too bad, but I do wish I could get Wifi down in Portage as well.

When I began this new regimen I started out dreading my afternoons, schlepping off to the gym and huffing and puffing and sweating like a rainstorm. Now I think I might be getting addicted to working out. It’s not that I really like it, but it’s an odd sort of craving I have now. It’s good for me and is one of the reasons why I’m dropping weight so very quickly and I really don’t have a problem with that. I just wish I had more hours in the day to do the other things in my life. But if trading some fun for what I’ve been able to do for and to myself over these past few months is very much worth it.

Wii’ll Fit

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Ever since I returned from visiting my folks in South Carolina I’ve been using my Wii much more, and my Wii Fit program with the balance board. For the past 14 days I’ve been following a rather extensive exercise regimen:

  • Yoga: Deep Breathing, Half-Moon, Warrior, Sun Salutation, Standing Knee, Palm Tree, and Chair.
  • Strength Training: Single Leg Extension, Sideways Leg Lift, Torso Twists, Rowing Squat, Single Leg Twist, Lunge, and Jackknife.
  • Aerobics: Hula Hoop, Basic Step, Basic Run, Free Run
  • Balance: Soccer Heading, Penguin Slide, and Balance Bubble.

Mostly I’ve trimmed this list to most of the Yoga, and Strength Training as I do my workouts at 6:30am and they last me about 45 minutes until 7:30 or so when I get dressed and head to work.

There have been some noticeable changes in my body while using these programs on the Wii Fit. My overall balance has greatly improved. I no longer find myself toppling over when I’m on one foot to put on my socks, I don’t fumble about when I’m trying to put on shoes and I feel more centered in general. My general workout is to do the most pleasant Yoga poses in the morning as a warm-up, then run through the Strength Training series at least once, and then double-up on Torso Twists, Jackknives, and Rowing Squats. My goal is to lose weight and tone my abdominals and lose my love handles.

All the Wii Fit in the world will just make me sweat and feel good that I’m getting my 30-minutes-a-day exercise in that everyone says will keep me healthy. In order to really see some progress and to lose weight and BMI, I have to eat less and eat better. The quality of my food really can’t get much higher, I’m cooking 99% of the food I eat and I’m sourcing damn near everything from basic raw foods, removing processed foods where I can and such. That brings me to eating less. There are some very handy strategies I already know in order to achieve this goal, such as drinking 500ml of filtered water right before a meal, stuffing myself with green vegetation, and eating the ‘main course’ in a normal bowl or small plate.

This is way more important now that autumn has arrived, the change in the seasons brings on overeating, eating sweet and or fatty foods, and generally plumping up over the colder months to come. I’m planning on hitting the Wii Fit every day and eating smart in a bid to prevent my personal plumping, which almost always coincides with our Halloween Event, Thanksgiving, and all the eat-and-sleep that is coming.

My goal is to reach 200 pounds. I don’t know how long it will take me to get there, but I do know that’s where I want and need to be in order to avoid the traps coming for me down the road, such as prostate cancer, hypertension, and diabetes.