So this week was a great week for both exercise & food.
Big exercise moments to note: On Thursday, I did a 5-mile hike (I'll post more about this on Monday). And today, I did another 2 hour lap swim at the local Civic Center, but this time I counted laps and managed to do 32, which I think equals a mile. I also added in one day of the sit-up/push-up strength exercises. I will probably try to do 2 days next week, then move it to 3 days before I start upping sets.
Big food moments to note: My calorie range dipped a bit this week, with one day even being around 1350. My goal range is 1500-1800, which has so far been successful, so I don't want to go too low with all of the exercise I am doing. I at least try to make my workout days my big calorie days and my rest days on the smaller end of the scale. I've managed to stay close to my goal ratio of 50% carbs, 30% protein, and 20% fat.
I'm moving my weigh-ins to Mondays. One Friday a month is going to cause problems for me in terms of my "aunt" coming to visit, so weighing on Mondays instead should keep the weight from fluctuating as much during that week. I'll also post measurements that day too.
I'm using a variety of tools to help with the weight loss. I've been using the free version of Fitday for about 3 weeks now. It's very simple & easy to use, but the exercise choices can be aggravating, especially when you can't add a custom exercise like you can custom foods. Sugar is not tracked. But there is a great database of foods to use if you can't enter custom nutrition. And the forums are awesome & very supportive (though the moderators are nowhere to be seen).
I've tried SparkPeople.com, but their exercise calculator can be aggravating as well. And there are a lot more options & reports with this site, but too many reports just frustrates me and are hard to keep track of. I like the calorie range they provide, and the ability to group custom foods & favorites. For now, I think I'll stick with Fitday.
I've also got a measuring tape and a digital scale. And a treadmill (which I was very lucky to get for free from a family member). I've got some workout tapes somewhere I need to dig up. The Civic Center pool (and fitness center) is about 20 mins away. And we are hiking at local state parks, which have some decent trails.
That's pretty much it.
Monday
20 mins TM, 5-7% incline, 1.5 - 2mph
10 mins stretch
2 20min walks at work
Work Break: Shooting baskets for 20 mins
Food Calories: 1511
Tuesday
30 mins TM, 5-7% incline, 2 - 2.5mph
10 mins stretch
2 20min walks at work
2 sets of 10 (sit-ups,push-ups,wall push-ups,leg lifts,lunges,chair push-ups)
Food Calories: 1705
Wednesday
20 mins TM, 5-7% incline, 2 - 2.5mph
10 mins stretch
2 20min walks at work
Food Calories: 1485
Thursday
3 hr, 5-mile hike, easy to moderate trail
10 mins stretch
Food Calories: 1816
Friday
1 20min walk at work
Food Calories: 1354
Saturday
2 hr, 1 mile lap swim, easy to moderate
Food Calories: 1766
Sunday
Rest day?
Food Calories: 1560
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