get in shape

This and “Tie up loose ends at work” are to become my main daily focus over the next few weeks. I’ve begun the habit of working on my “loose end” projects from 4-5 each evening (even though this trip to California has really thrown off that pattern, I still hope jump right back into it.). Then, out the door at 5 sharp, home to change and pick up Jess, and off to the gym.

I had started this habit before the trip, but it was a little spotty. Starting Thursday, I really want to focus on making this daily.

Last week, I took on something I didn’t think I could do. I ran for one hour straight through. I was on a treadmill, so I could adjust my speed in order to control my heartrate. I felt phenomenal afterwards. Paying attention to my heartrate, instead of my speed or distance, made me feel like I could just run indefinitely, maybe forever. I’ve done a full hour once more on the treadmill and twice on the eliptical since then. I’m trying to make it my routine, three times a week.

I don’t put a lot of stock into the Calorie estimates that the treadmills give me, but it says I burn between 500 and 600 Calories each time I do this. If that’s even close to true, it’s great progress.

Also, Jess, if you’re reading this, congrats on losing 10 lbs!

I’ve been back to the gym since the beginning of December (over 2 months) and I’ve been pretty consistent about it (2 – 4 times a week, every week.) I started out running 5K every time I was at the gym, but I couldn’t do it at first: I would have to walk a half mile or so in the middle. But a few weeks ago I reached the level where I can run 40 minutes @ 5-6 mph straight through without a break. It’s close to 4 miles most times. I’ve run a 5K time of under 33 minutes, which is not great, but I started out at almost 45 minutes.

What’s also interesting is reading over my entries on this goal from the past. It’s nice to see what I’ve stuck with, what I’ve given up on, and what I’ve changed. For instance, my work out routine from 17 months ago has changed pretty considerable. I couldn’t even DO the treadmill at that time. I resorted to the elliptical instead. I haven’t gotten back to strength training. I guess that will be the next step.

My diet hasn’t changed much from what I listed a year and a half ago.

Unfortunately, I gave up the gym altogether from about March – October of last year. So the healthier decisions I’ve been making these past few months haven’t translated into weight loss just yet. In fact, some of my pants got too tight to wear over the holidays, the first time that’s ever happened.

I’ve come up with a weight loss goal. Well a series of graduate goals, actually. I’m currently at 180-185. On the BMI charts this puts me smack in the middle of the “Overweight” range. Obviously, I’d rather be smack in the middle of the healthy range. That’s at 145. I don’t want to set the bar there just yet, because even at my slimmest, I only ever got to the low 150s. So 145 is my ideal weight. The upper bound of the healthy range is about 165. So 165 is my highest healthy weight. I’d say the median, 155, would be the point where I would call this goal Done.

Current weight: ~182
Goals:
165 – Highest healthy weight
155 – “In shape” (this goal is completed)
145 – Ideal healthy weight

Could I get there by the end of the year? I think so, if I stick with it.

Side note: Longest…post…EVER.

I’ve had a lot of trouble with this one recently. I’ve got so many other projects I want to get to when I get home from work, and dinner’s usually already on the table.

I haven’t been on a regular workout plan since November (10 months). My plan is to run a mile a day for 3 weeks, then start in on the weight machines again (I had my old weight routine written down; I’ll dig it out shortly.) The main issue is staying motivated.

I think I’ll stick with the mile-a-day until Sep. 20 (excluding a weekend that I’ll be out of town). This will get me back in the habit of being at the gym every day.

Well, I’m changing my diet. Again, I’m not quite there yet. For one thing, I just got back from a 5 day cruise. Nutritionally, we’ll just pretend that week didn’t happen. But here are the changes I’ve made:

• Breakfast and lunch are whole grain cereals or granola bars with lowfat milk, yogurt, and fruit.
• I’ve stopped drinking. Okay, not entirely. I’ll have a couple of beers socially (maybe once a week or so). If I have a drink with a meal, it’s wine, not beer. I’ve also eliminated all soft drinks. All I drink now is water and black coffee (or that occasional beer).
• I’m limitting my white flour. I look for whole grains in everything.
• Dinners are difficult. My girlfriend’s mother loves to cook for us, and she doesn’t make the healthiest selections. I’m trying to limit my portions and recommend salads or healthy sandwiches whenever possible. This part still needs work.
• I have to, have to, have to get my girlfriend to stop snacking before bed. I’ve gotten pretty good about not doing it, but she seems to be eating constantly, and it’s a terrible temptation (especially when it’s ice cream. I loves me some ice cream). She’s only about 110 lbs. She must have a tape worm or something.

For the first time in my life, I’ve actually started an exercise routine. I joined a gym and everything. I kind of like it; I just have to get a little bit better at making the time for it.

Here’s the routine I would like to be following. I’m not quite there yet, especially with the early morning part of the routine:

• Every day, early morning: 30 min. cardio (stationary bike)
• Every day, after work or before dinner: 45 min. cardio (elliptical)
• Monday, after work: Weights – Chest (Chest Press, Chest Incline, Pectoral Machine) and back (Low row, Vertical Traction, Pulley)
• Tuesday, after work: Weights – Shoulders (Upper Back, Shoulder Press, Delt Machine) and abs (Rotary Torso, Abdominal Crunch)
• Thursday, after work: Weights – Biceps (Arm curl) and triceps (Arm extension)
• Saturday afternoon: Weights – Legs (Leg Press, Leg Extension, Leg Curl, Rotary Calf) and abs (Rotary Torso, Abdominal Crunch)

I know free weights and body-weight exercises are better for strength training than the weight machines that I use, but I’m very new at this, and I feel like I’m less likely to hurt myself on the machines.

So, that’s where I’d like to be. These are all exercises I’ve done. I’ve made a start. I just haven’t gotten through a week where I did everything on the list. Especially the early morning cardio. Some days that seems like a pipe dream. But, I’m determined to make it work, I just need to be a little more disciplined and take it one day at a time.

Wish me luck.