Today was not the most productive day, as usual. I'm up late, but I'm starving. Very low calorie, low activity day. Boy today was weird. Tomorrow will be better.
MCSM
Tuesday, December 22, 2009
Wednesday, December 16, 2009
Resolution for tomorrow
- Hot oatmeal/cereal and fruit for breakfast
- Panera you pick 2 turkey sandwich lite mayo sub field greens, low-fat soup and 1 whole grain baguette, plus an apple
- Bowl of pasta, steamed veggies and toasted everything bread.
- Snack on veggies in fridge.
- Drink lots of water. Avoid pop
- 1 cup of coffee max
--
- Walk 4 miles total
- Stretching
- Sleep at a decent hour
- Zazen
No-sleep binge, where I talk like a schizo.
So Anna's out of town, which apparently means I stay up way later than I'm supposed to. I'm getting a lot of chess playing in, but I'm still not sure the sleep sacrifice is worth it...
...okay, I KNOW it's not worth it, but man what the hell am I doing?
Anyway, today I way 222 still, plus or minus a pound, depending on the day. Shouldnt' focus on the weight TOO much, but I do feel like this is "my" weight when I don't exercise. Now that I'm carless, I walk 2 miles to and from work every day. For a 220 pound guy walking 4 miles at about 13 minutes a mile will net me about 460 calories burned a day. 5 days of work is 2200 calories a week. If I walk 4 miles a day, 7 days a week, I will burn 3120 calories.
2700 Calories burned a week is considered optimal for someone weightin 220 lbs.
Now, this is getting ahead of myself. I need to factor in diet as well as physical activity. A few things:
...okay, I KNOW it's not worth it, but man what the hell am I doing?
Anyway, today I way 222 still, plus or minus a pound, depending on the day. Shouldnt' focus on the weight TOO much, but I do feel like this is "my" weight when I don't exercise. Now that I'm carless, I walk 2 miles to and from work every day. For a 220 pound guy walking 4 miles at about 13 minutes a mile will net me about 460 calories burned a day. 5 days of work is 2200 calories a week. If I walk 4 miles a day, 7 days a week, I will burn 3120 calories.
2700 Calories burned a week is considered optimal for someone weightin 220 lbs.
Now, this is getting ahead of myself. I need to factor in diet as well as physical activity. A few things:
- Congrats, the physical activity will certainly be helpful in your quest to shed pounds. 3500 less than you NORMALLY consume/expend will lose you 1 pound a week. However, there are other activities you could be doing besides the walking to help you LOSE that weight.
- Smaller or different portions at Panera.... after a visit to the website, 1 whole grain baguette portion is 190 calories. Mayonnaise on the sandwich is 110, cheese is probably 90, and a cup of Creamy Tomato is 300.... I hate to admit it, but I think I know exactly where I need to cut down on what I eat. Fat-free mayo, spicy mustard is okay, no cheese on the sandwich, and only 1 baguette with the soup will cut 280 calories outright. Mediterranean veggie will cut about 200 more. Tomato soup once a week! Low-fat the other days.
- I snack/eat late at night for some reason. I always want a quesadilla at about 11:30 at night. Maybe if I plan for a late-night snack I can avoid this one.
- Use the bike at the workout center. Yes, it's cold as balls. Yes, it may be occupied, but it counts your progress and you like using it.
- Try some anaerobics at home. You have the apartment to yourself for a few weeks, experiment with home-workouts. Maybe a house-hold routine is very good--who knows, a situation where you and Anna take turns using the bedroom or living room for working out could be optimal. Now is a good time to figure out the furniture situation.
- Do fencing and badminton/racquetball you crazy.
So, do I have a plan? No, but I'm glad we had this chat....
Tuesday, December 1, 2009
Saw 221 on the scale yesterday. Still hovering around in the 221-223 range. I think simply adopting a healthier lifestyle has done the trick so far. I'm two pounds away from being merely "overweight" and not "obese." My current BMI is like 30.1 or something... less than 30 is considered overweight.
I need to continue eating well--somehow I survived the holidays without permanent weight gain-- and continue to exercise. I've been walkign a lot, and that seems to have been quite a benefit. I need to step it up, perhaps by doing some running.
I talked to a friends' mother about my hip problems. She has recommended some good stretches, with the caveat that if I lose control of my bowels or bladder go to the hospital immediately. You got it, doc! But I think they will seriously help.
220=overweight.
210=my target fencing conditioning weight. 1-2 lbs. a week? Today is December 1st. By January 1st I could be at 215. February 1st I could be at 210. I don't really want to wait that long to do fencing conditioning. I also don't that long to lose the weight though. I'm excited!
I guess I should do the responsible thing and set a goal. I'm probably 222 officially still. At least according to Anna's scale. Today is December 1st. I'm going to shoot for 215 by New Year's.
Back to basics then--walking, running, eating right, stretching, and some conditioning. I'm trying to not eat fast food (Panera doesn't count). Hopefully I'll be able to reign that in. With my current budget I shouldn't be indulging in extras to much anyway.
I've been experimenting with minimalism lately. Since I couldn't seem to get away from facebook in a satisfactory way, I manipulated my friend list so that it is only with my closest friends and family, who do not use facebook as a diversion (and therefore don't rope me into it as well). I swear I've gotten more things done online.
I've been thinking of a lot of things I can reduce. I think whatever I can fit into one hamper is plenty. It will keep the place smelling better if nothing else, and I'll have a good place for clothes--I want to try to hang everything up if I can (using the living room closet is acceptable). There's really no reason for a big bulky thing like a dresser--so if I can cease using it, I will be in good shape.
This is for my mental and financial health--I find myself being frequently distracted by the internet. I'm trying to use it instead of let it use me. I have been frequenting chess.com more often. I am doing this with intention and because I enjoy chess rather than because it is a diversion. At least not a harmful, all-consuming one.
I better get to the bank before it closes.
MCSM
I need to continue eating well--somehow I survived the holidays without permanent weight gain-- and continue to exercise. I've been walkign a lot, and that seems to have been quite a benefit. I need to step it up, perhaps by doing some running.
I talked to a friends' mother about my hip problems. She has recommended some good stretches, with the caveat that if I lose control of my bowels or bladder go to the hospital immediately. You got it, doc! But I think they will seriously help.
220=overweight.
210=my target fencing conditioning weight. 1-2 lbs. a week? Today is December 1st. By January 1st I could be at 215. February 1st I could be at 210. I don't really want to wait that long to do fencing conditioning. I also don't that long to lose the weight though. I'm excited!
I guess I should do the responsible thing and set a goal. I'm probably 222 officially still. At least according to Anna's scale. Today is December 1st. I'm going to shoot for 215 by New Year's.
Back to basics then--walking, running, eating right, stretching, and some conditioning. I'm trying to not eat fast food (Panera doesn't count). Hopefully I'll be able to reign that in. With my current budget I shouldn't be indulging in extras to much anyway.
I've been experimenting with minimalism lately. Since I couldn't seem to get away from facebook in a satisfactory way, I manipulated my friend list so that it is only with my closest friends and family, who do not use facebook as a diversion (and therefore don't rope me into it as well). I swear I've gotten more things done online.
I've been thinking of a lot of things I can reduce. I think whatever I can fit into one hamper is plenty. It will keep the place smelling better if nothing else, and I'll have a good place for clothes--I want to try to hang everything up if I can (using the living room closet is acceptable). There's really no reason for a big bulky thing like a dresser--so if I can cease using it, I will be in good shape.
This is for my mental and financial health--I find myself being frequently distracted by the internet. I'm trying to use it instead of let it use me. I have been frequenting chess.com more often. I am doing this with intention and because I enjoy chess rather than because it is a diversion. At least not a harmful, all-consuming one.
I better get to the bank before it closes.
MCSM
Saturday, November 28, 2009
Hmm. Don't know why that didn't go through.
Dim Sum tomorrow morning, a Taylor household tradition. Hopefully I got all my gorging out of the way this Turkey Day. God Bless America, yeah?
Tomorrow will be a good chance to be mindful about eating. I'm at Anna's house right now, so that will be a good chance to reign in the calories.
Back to the real world on Monday. My friend Alex asked me for some workout advice. I gave him plenty, but felt kinda like a hypocrite. Keep ya updated!
--MCSM
Dim Sum tomorrow morning, a Taylor household tradition. Hopefully I got all my gorging out of the way this Turkey Day. God Bless America, yeah?
Tomorrow will be a good chance to be mindful about eating. I'm at Anna's house right now, so that will be a good chance to reign in the calories.
Back to the real world on Monday. My friend Alex asked me for some workout advice. I gave him plenty, but felt kinda like a hypocrite. Keep ya updated!
--MCSM
Saturday, November 21, 2009
Focus/Commitment Scale
FOCUS RATING SCALE
1) I get so absorbed in my performances (or experiences) that everything else disappears--8
2) I can direct or redirect my focus so that it does me the greatest good, even if I become nervous or uptight in performance--8
3) I maintain or quickly regain a high-quality focus in practice or preparation sessions.--4
4) I maintain or quickly regain a high-quality focus in performance or competitions.--9
5) I have a strong inner confidence, a feeling that I can do anything I set my mind to.--3
6) I learn from criticism and take it as an opportunity to improve.--8
7) I handle bad calls or situations that go against me by getting right back on a positive path.--9
8) I stay motivated and focused even when behind or down in points.--10
9) I maintain my performance focus totally in the present, in the here and now (for example, one shot, one step, one moment at a time.--8
10) I quickly regain my best-performance focus even after an error or setback.--9
COMMITMENT RATING SCALE
1) I am willing to put aside other things to excel in my sport or chosen performance domain.--6
2) I really want to become an excellent performer in my sport or performance domain (or other chosen endeavor)--7
3) I prepare myself mentally for each practice and each performance so I can continue to get the best out of myself.--4
4) I am determined to never let up or give up (for example, I remain committed to achieve my goals, make the move, or complete the mission), even in the face of obstacles.--2
5) I take personal responsibility for mistakes and work hard to correct them.--9
6) I give 100 percent focus and effort in practices or preparation sessions, whether it’s going well or not--6
7) I give 100 percent focus and effort in performances or competitions, whether it’s going well or not--10
8) I give everything I can, even when the challenge seems insurmountable or beyond reach--9
9) I feel more committed to improvement in my performance domain (or other chosen endeavor) than to anything else--4
10) I find great joy and personal fulfillment in my performance domain (or other chosen endeavor)--7
1) I get so absorbed in my performances (or experiences) that everything else disappears--8
2) I can direct or redirect my focus so that it does me the greatest good, even if I become nervous or uptight in performance--8
3) I maintain or quickly regain a high-quality focus in practice or preparation sessions.--4
4) I maintain or quickly regain a high-quality focus in performance or competitions.--9
5) I have a strong inner confidence, a feeling that I can do anything I set my mind to.--3
6) I learn from criticism and take it as an opportunity to improve.--8
7) I handle bad calls or situations that go against me by getting right back on a positive path.--9
8) I stay motivated and focused even when behind or down in points.--10
9) I maintain my performance focus totally in the present, in the here and now (for example, one shot, one step, one moment at a time.--8
10) I quickly regain my best-performance focus even after an error or setback.--9
COMMITMENT RATING SCALE
1) I am willing to put aside other things to excel in my sport or chosen performance domain.--6
2) I really want to become an excellent performer in my sport or performance domain (or other chosen endeavor)--7
3) I prepare myself mentally for each practice and each performance so I can continue to get the best out of myself.--4
4) I am determined to never let up or give up (for example, I remain committed to achieve my goals, make the move, or complete the mission), even in the face of obstacles.--2
5) I take personal responsibility for mistakes and work hard to correct them.--9
6) I give 100 percent focus and effort in practices or preparation sessions, whether it’s going well or not--6
7) I give 100 percent focus and effort in performances or competitions, whether it’s going well or not--10
8) I give everything I can, even when the challenge seems insurmountable or beyond reach--9
9) I feel more committed to improvement in my performance domain (or other chosen endeavor) than to anything else--4
10) I find great joy and personal fulfillment in my performance domain (or other chosen endeavor)--7
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