Exercise Again

I attended the 8:30 AM Spin class this morning and I'm telling you it was harder to get up and go to this class than it was to go to the 6:00 AM class yesterday. But again the bottom line is - I did it - I went.

Have you exercised today yet? If not, then you have many more hours to do so.

Well my body is telling me it's tired, so tomorrow I'm not going to a class or working out with a trainer, but I will make sure I'm moving like walking more than being still.

Exercise Notes For the Day
This is from an article about Valerie Bertinelli (you know the 49 year old who posed in a bikini recently) in the November 2009 issue of Ladies Home Journal

"Her trainer had her walking up to 20,000 steps a day and she monitored every morsel on her way to a remarkable 123 pounds."

20,000 steps per day? Heck I'm trying to get to and be consistent with walking 10,000 steps per day.

The following about 10,000 steps a day is from this site: http://www.thewalkingsite.com/10000steps.html

10,000 STEPS A DAY
"10,000 steps a day - pedometer walking program, walking routine, beginning walking, beginner walker"
How many steps do you walk each day?

Maybe you have heard the recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway? The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles.

A sedentary person may only average 1,000 to 3,000 steps a day. For these people adding steps has many health benefits. I have outlined the basic 10,000 steps program, but also added a commentary below.

A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3000 steps each day, your goal for week one is 3500 each day. Your week 2 goal is 4000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.

Day After the Big Splurge

Well I ate all that I wanted to yesterday (gumbo, macaroni and cheese, sweet potatoes, collard greens, potato salad...), and I got up and went to 6:00 AM Spin class this morning. I struggled with wanting to get out in the 30 something degree weather at 5:30 AM, but I did it! So from here on it's all downhill - that hardest part of my day is a done deal. Morning exercise is pretty cool - you get it out the way.

Hey I just overheard a segment on The Today Show about a guy who lost some 400 pounds and they said he was "carb cycling". Yall that's exactly what we are doing following, Crack the Fat-Loss Code" book. Another thing they said was he got the support from others. That's also what we are doing here. But I'm beginning to wonder...Where ya at?

So remember the Thanksgiving eating plan? Today is a carb deplete day. You can eat all that left over turkey (but with veggies only). And exercise, exercise, exercise and you should keep those pounds away.

Money I got this...August 2010 it's going to be - back out, in something other than black pants and a top, and some hair I bought. Can you feel me?

Eat What You Want Day

Happy Thanksgiving!

Give thanks and have a wonderful time doing whatever it is you will be doing. Enjoy your meal today, and then on Friday and Saturday work it off with some exercise.

I'll be checking to see how you did with your exercise Fri and Sat (and I want you to make me accountable too) so I'll talk to you again soon.

Shopping tip for "Black Friday"
I found this in my email inbox this morning and the sale looks good so check it out.

http://www.nyandcompany.com/nyco/index.jsp

Thanksgiving Week Eating Plan

Remember Mon-Wed this week is carb-deplete eating because Turkey Day (Thursday) we are going to eat what we want, when we want, and how much we want. And then on Fri we carb deplete again. You know we got to get rid of all that sweet potato pie, pecan pie, cornbread dressing, rice dressing, collard greens, turkey, roast, wine, beer...and at my Thanksgiving table in the A-T-L a Louisiana favorite - gumbo....................................

No weight lost this week, but I did lose inches:

Hips: 1/4 inch lost

Left Thigh: 1 inch lost (now my thighs are even:)

Now I'm not advocating doing this, but lost weight and/or inches are possible with eating out. You see last week I ate out at:

Olive Garden for lunch Monday
Mediterranean Grill for dinner Tuesday
McDonald's for breakfast Saturday – I had an Egg McMuffin it’s a great choice on the run for this eating plan
Piccadilly for lunch Sunday

Get moving!

(See Tues Nov 17th post for full Thanksgiving Week Plan)

I Got Strapped Today

I got strapped today...No, no not with a gun with a pedometer.

What's the big deal with a pedometer? Well here's the story - The health promotions committee at my church is the recipient of a grant from the Morehouse School of Medicine. Obesity is epidemic in our country (and yeah I'm part of the obesity statistics). Our goal with the grant is to increase physical activity targeting walking as a measure to address the obesity epidemic. So we're using the pedometers to measure our steps until April 2010 when we have a walkathon as our final celebration for increasing our physical activity. So yeah I'm strapped - with a pedometer and my goal is to take 10,000 steps per day.

Best Line of the Day
"I sat in my car outside her house with a gun in my hand and I was going to shoot her for taking my man, but she never came home." WTF...I know people that would do that? Yes I do, and she's a hardworking church girl (and I'm being real, not facetious). You know...I'm so glad old girl didn't come home because I might not have ever known the person I call my friend because her ass would be sitting in jail. Ladies he ain't worth all that. I ain't going to jail for no man and neither should you. As they say in New Orleans - you heard?

Ooh chile...I say next time pick up a pedometer, and not a gun and "walk it out". Check out how you "walk it out" here:
http://www.youtube.com/watch?v=kwKL10wvwDM

Burn Those Calories

Exercise, exercise, exercise...as I said before Steph says never miss your exercise class and I didn't. I went to the 8:30 AM Spin class this morning and it was rough. By 9:00 I was ready to "throw the towel in", but I stay and finished the class. It was worth every minute I was there. My legs and heart are getting stronger (Spinning is a big time cardio workout) and I'm burning some major calories.

I found the following question out there in Internet land at: http://www.spinning.com/

How many calories will I burn in a Spinning class, and what is the approximate equivalent distance in road miles traveled?
The number of calories you'll burn depends on a number of factors, including your weight and the intensity at which you exercise. Research [Adobe PDF] indicates that on average, participants burn about 400–500 calories in a 40-minute workout. The "distance" traveled depends on cadence; however as an estimate, an average 40-minute class at a cadence of 80–110 rpm is equivalent to approximately 15–20 miles on the road.

Yes I burned some calories today, but check this out this was my 3rd class this week so I really burned some calories. What did you do this week?

Keep it Up

Nothing much to report today. I exercised and ate on the plan except for this evening I strayed, but it's all good. Did you exercise today?