Wednesday May 29, 2013: Is 45 a turning point?

Posted on

That’s what I have been thinking about a lot around my 45th birthday last week and my conclusion: yes it is.

R. and I are both strong believers that if we want to get old healthy, we have to live as healthy as possible. At this moment we both are healthy and we need to keep it that way. And that’s why I have been thinking about what I want to change/continue from here on.

Live healthy

I still have about 10 kg (22 lbs) overweight. I’m going to give it one more serious try to lose it. If I fail, I think I just have to accept that this is it. I started using Fatsecret for counting calories last Monday. I also found this website where you can enter your weight, your length, your activity level, your goal weight and the amount of calories you want to eat less every day.

I entered all the information and choose to eat 550 less calories a day. Based on all the information you get a “plan” with how much you will lose every week (0.5 kg/1.1 lbs in my case), how much calories you can eat every day (this goes down a bit every week but never below 1700 in my case) and when you will hit goal weight if you follow this, in my case that will be around October 15th (around the date of my planned half marathon).

I am not following a diet, I keep eating the way we are doing lately because it’s already pretty healthy. The only thing I have to change sometimes is portion sizes. The first few weeks of using Fatsecret will give me more insight in that. I also try to stay away from processed foods as much as possible, there will be desserts, snacks and cake or pie in the future but I have to make it myself, that’s my rule. And last I have to cut down on the wine. I love my glass of wine too much to eliminate it completely but I can definitely drink just 1 or 2 glasses on the weekend.

I’m not going to bother you with numbers in the coming months but I will give an update every now and then how I’m doing and if everything goes according to the plan.

Running

I am still training for a half marathon in October in Amsterdam. But I still have a long way to go after almost 1.5 years of miserable running but I’m getting closer every run. I have made a few decisions for my training plan:

  • Run 4 times a week in July, August and September (I now run 3 times one week and 4 times the other).
  • Add speedwork sessions in the above mentioned months.
  • Follow the training plan.
  • Recovery weeks every 4 weeks (will run but no other workouts those weeks)
  • No races! I thought about that for a while, there aren’t that many races during Summer here anyway. I will do my own “race” every month when I will run a 5K like it’s a race to see if my times improve, based on those times I can adjust my paces for training if necessary. If there happens to be a 5K on the day I have planned my own, I might do that but basically no races till October.

Other exercise

My goal for a long time already is to move at least 30-60 minutes a day. I am counting my run, other workouts and the daily long walk with Bella for that. I walk Bella 3 to 4 times a day but the other walks are short ones that I don’t count.

There is some improvement possible here, namely that I walk Bella 30 to 60 minutes every day, no matter what the weather is. Well maybe not when it’s raining very hard because Bella doesn’t want to walk then. I now skip the long walk sometimes due to weather or not making time for it. This has also gave me the idea to make a photo of something we see on our walk everyday and post a collage of that every week. So here are our first results

The walking event we did last Saturday was fun to do too and I’m going to look up some other events so we can do one of these events every month or so. My long runs are always on Friday or Saturday and these events are often on Saturday or Sunday so that shouldn’t be a problem.

Long post, if you are still reading … thank you for that. I needed to write down my thoughts about this and wanted to share it with you. I’ll finish by saying: bring on the next 45 years (at least).

Workouts:

Strength Monday

Jillian Michaels Body Revolution, phase 1, workout 2. Total time: 36 minutes.

4 circuits that had to be done twice with 1 minute cardio between the sets. Main focus was on back, triceps and biceps and a little bit of abs. Great workout.

Tempo Tuesday

This week the tempo run goes from 30 to 35 minutes and the tempo parts from 3 to 4 minutes. I had to do just 1 4-minute tempo in this run. I did do it but don’t have the exact pace. The run itself was very great, the weather was gorgeous, even at 5.30 am. 

Stats:
Distance: 5.2 K / 3.2 miles
Time: 00:36:20

Speed per km: 8.59 km/hour (5.4 miles/hour)

Time per km: 06:59
Weather: dry, not much wind, 10C (50 degrees)

Last song on Ipod before finish: Robbie Williams – Supreme

Strength Wednesday

Jillian Michaels, 30 Day Shred, Level 2. Total time: 27 minutes.

3 circuits of 3 minutes strength, 2 minutes cardio and 1 minute abs. I like the Shred workouts because they are tough but short.

Meals:

Sunday May 26

 

I made a recipe from Bill Granger’s Easy cook book: beef tenderloin with snow peas and mushrooms. I added some green asparagus that I had in the fridge. I ate this with noodles. Very tasty and definitely coming back one day on the menu.

 

Monday May 27

 Sticky chicken: chicken marinated in olive oil, red pepper, honey and lemon. We had a salad with some pumpkin seeds and baked potatoes with it. The chicken was good but not special enough to make it again.

 

Tuesday May 28

Easy dinner: steak tartare with mushrooms and green asparagus. No carbs for dinner, didn’t want to have potatoes or rice.

 

Wednesday May 29

 

Red curry with pork, green beans and cashew nuts. We had yellow rice as a side dish. Good!


Sunday November 11, 2012: Mishmash

Posted on

Daily stuff:
We have had a quiet weekend. R. still isn’t better yet and I haven’t been feeling well on Friday and Saturday either. I visited my Mom yesterday morning but for the rest it was quiet.

We did go for a short walk in the forest this afternoon because R. could use some fresh air.

Health:
Last Monday at lunchtime we had the kick off of the vitality program at work. You might remember I’m in the project group for this program. We had a healthy lunch ready for everyone and there were two speakers. One of them does nothing more everyday than study overweight and he had a really interesting presentation. It is clear that overweight in The Netherlands is becoming a huge problem and something has to be done. Therefore it’s great that our employer thinks it’s important to have healthy employees. In 2 weeks I have a health check up and we now are working on a health week in January. It’s really fun to be part of this and it’s made me think about my own health.

I still have overweight, about7 kg(15 lbs). This past year I haven’t gained but I haven’t lost any weight either. I think my exercise routine prevented me from gaining because I often eat too much. Mostly at lunch and dinner, I don’t eat that much in between meals at all.

I want to get rid of those last kg’s for once and for all. Not by following a diet but by eating healthy and making sensible, healthy choices. I’m going to count calories for a few days to be focused again on what’s enough for my body. A couple of months ago I started weighing only once a month and I will continue that. Other than stay active, I will eat as less processed foods as possible and drink less wine. I’ll see if this helps or that I need to take other steps to get to goal weight.

Workouts:

World Run Day today and of course I ran. I was supposed to run yesterday but heard about World Run Day and decided to do the run today. According to my Running Coach plan I had to do 3 x 8 minutes. It’s been a while I ran 8 minutes or more and I wasn’t sure if I could do it. But … I could and I did. I kept to the recommended pace (6:45-7:00 per km) and it went very well.

Stats:
Run-walk ratio: 3 x 8 minutes, 2 minutes walking inbetween (24 minutes running, 6  minutes walking)
Weather: dry, not much wind,8C(46 degrees)
Distance: 4.2 K / 2.6 miles
Time: 00:29:51
Last song on Ipod before finish: Journey – Don’t stop believing.

Weekly workout review:

Friday I didn’t feel well and was afraid that I catched the cold that R. is having. I decided to take it easy and see day by day how I would feel. Saturday I felt a bit better but took another rest day. It seems it was false alarm because I didn’t catch that cold after all.

 

Bella and Fran’s Autumn challenge: walk at least 30 minutes every day:

Days till the end of Autumn (Thursday December 20): 90 days
Success: 44 days
Fail: 7 days

It’s official: Bella hates it when it rains hard. Last Tuesday we went for our walk and it rained pretty hard. I had plans to do a 30 minute walk but she didn’t want to leave the carport where she was dry. When she finally came she tried to turn around everytime but I kept on going. After a while I gave up, she just doesn’t want to take a long walk in the rain and we turned around. Suddenly the diva walked in front of me, knowing she was heading home.