Tag Archive: Eating

My 2013 Fitness Plan 14 Day Update!

A 5 pound and one pound block of fatWell here we are officially 14 days into the new year, so I thought it was time I give everyone an update on where I am and where I am going with my goals so far. The GREAT news is I have lost 11 pounds already in 2013! It’s about 1/5 of what I’m looking for for the year, but I am VERY happy with myself so far. I have been very disciplined about my eating and done a very good job sticking to my diet and the results are absolutely showing. My clothes fit better and some are even a little baggy now and I just feel 100% better. I have two of those five pound blocks and one of the one pounders off my body for good and I am VERY excited! I’m a dad, and getting this weight off is VERY important to me. I need to be here to take care of my girls and everything else I do in the world is meaningless if I’m not here for them. I think when you start looking at it that way it gets a lot easier to stick to your game plan.

I have started my push-up, sit-up, and squat challenge  but have been taking it easy while on the restricted diet. I’ll be relaxing the diet for a few weeks in a couple days though and plan to increase that activity as soon as I do. It’s been cold, so I haven’t been getting out to run yet, but I am taking the stairs at work and trying to generally increase my activity. My birthday is coming up, so I am moving into a maintenance phase on the diet (I’m realistic and still want to have fun!) and upping the physical output till February 1st, then back onto the strict diet for February with the goal of dropping another 20 pounds or so before I get focused on my running.

Anyways… I know people start off very motivated in the beginning of the year, but I know from experience that if you use this time to build momentum you can carry through with your goals for the entire year. Blogging this here keeps me involved and focused on whats important.

Over the next few weeks I’ll start building out my list of races for the year starting with a spring 5K or two leading into my summer and fall mud runs, with a possible BIG event later in the year. Who knows what that will be? Could be anything from a 10K to a 50 mile trail race… only time will tell!

How are you doing on YOUR goals so far?

My 2013 fitness plan!

survivormudrun

Kristi and I at Survivor Mud Run Seattle 2011

I have to admit over the last two years I have let myself go. The stress of corporate life and my doctorate along with some undiagnosed health issues really got the best of me and I ballooned up to nearly 280 pounds. I thought I carried it well until I had to buy a 3XL shirt! I nearly died! Last year I played a lot with food. I ate raw vegan, I ate vegetarian, and I ate a new way… Paleo.  For me this just works. I dropped about 30 pounds on the HCG diet with my doctor and have kept it off with the exception of a few holiday pounds. So here is the 2013 plan. As of right now I am on day 3 of a 21 day HCG cycle. I should lose another 18-25 pounds and I am REALLY excited about that! Then my birthday, a few weeks of paleo eating and another 21 day cycle. That should put me near 200 pounds and pretty close to where I was when I was married 13 years ago.

In the mean time I am also doing the 100 push-up, 200 sit-up, and 200 squat challenges and trying to get some good long walks in on the nice days. Starting in the spring when it warms up I’ll start my daily runs back up and I’m going to shoot for 250 burpees by the end of the summer. I’m also going to start doing some off-road running races, several mud runs and maybe an off-road sprint triathlon. I know it sounds like a lot of training, but it’s really not. I’m trying to keep it under 30 minutes a day and am only at about 15 minutes right now. as the weight comes down I’ll also pull out my pull up bar and kick off the 100 pull-up challenge plan.

I know that sounds like a lot of exercise, but the core of my health changes are really focused on quality paleo eating. In essence it’s the “cave man” diet. Ask yourself would a cave man eat this? and if the answer is no… skip it. I eat all the fresh vegetables, fruit, and organic grass fed meat I want. No counting calories no real rules to follow other than avoid grains and dairy. At first this sounds very restrictive, but I can assure you I enjoy eating this way better than the crap I used to eat. Tonight we had lemon garlic roasted chicken, raw carrots, fresh strawberries, and a spinach salad. For me there is a LOT to get excited about there! I’ll be writing more about paleo eating in the coming weeks and sharing some recipes. If you want one to get you started try out these awesome gluten free, high protein paleo pancakes! 

I’m only a few days into this, but I feel great and I will keep everyone posted on my progress.

Spoiler alert… I’m considering a late fall marathon. :)

What are your fitness goals for 2013?

Free on Amazon: Gluten Free Cookbook: Gluten Free Diet and Gluten Free Recipes for Your Good Health

Gluten freeMost people know I have been a paleo eater for a few months now and I thought I’d give a quick update and share a fantastic free resource! As of right now I am down about 25 pounds, but the more important thing is I feel awesome. The two main things Paleo cuts out are gluten (wheat) and dairy. I don’t know wich one has had the bigger effect for me, but I know I can absolutely feel a difference!  A BIG part of eating Paleo if figuring out how to cut gluten. It’s in EVERYTHING! Right now on Amazon you can get a copy of Gluten Free Cookbook: Gluten Free Diet and Gluten Free Recipes for Your Good Health free from Amazon in the Kindle addition. If you have a Kindle or any iOS device or Android tablet you can get the free Kindle app for it and take advantage of this opportunity! I just downloaded this tonight, but I will try to do a more thorough review soon!

If you download this please let me know what you think in the comments!

 

 

Days 24-51 – Holy COW I am a Blogging Slacker!

Wow… Where did the MONTH go? I know (hope) there is someone out there that is asking themselves What on earth happened to Brad? Well… First let me say I did in fact run every day this month. If you would like to see the details of every run you can see them on my Runtastic Profile. Here is the High level summary:

Not bad for a guy who thought a long run was to the fridge and back 52 days ago!

So, whats happened this month, well I have flirted with the idea of eating vegetarian, and I have to say I don’t really miss meat like I thought I would. I am currently about 90% veg and 50% vegan. Not really for any moralistic purpose, I just feel like it is a healthier way to eat. I have been reading The Engine 2 Diet and it has been a BIG help in showing me how to eat “man food” that is vegetarian, healthy and delicious. I always felt like eating veg was eating foods food and that I would be limited to salads, sandwiches,  and stuff like that, but I have had some AWESOME vegan and Veg meals. If a Texas Fireman and IronMan Triathlete can eat Vegan I feel like I should be able to go veg for a month so that is the current challenge.

I have also been barefoot running off and on in my Vibram Five Fingers, and I really enjoy it as well, but it is hard for me to get the distance in that I can in regular running shoes, but I understand the logic behind why it is a good idea to run barefoot and how it could benefit me. The issue is that your feet are used to being supported all the time, so there is a lot of muscular development that has to happen to build healthy strong feet, and it just takes time. Krisy is a stay at home mom and wears her Five Fingers out and about every day so the break in period for her has gone MUCH faster than it has for me due to a demanding work schedule. Still both of us love them and I highly recommend you try a pair on and see for yourself what you are missing. If you are thinking about it I recommend you check out Vanessa Runs, the famous Barefoot Ted or Barefoot Running University for good barefoot training information. I share what I am doing and what works for me, but I think it is always a good idea to get multiple perspectives.

I also had my first business trip as a careful eating runner. Its not as hard as I thought it would be. I was on a three day trip to Salt Lake City for a district meeting and I was able to go to all my meetings, dinners, drinks etc… and STILL get my runs in. Its a beautiful way to get to experience a new city. and the only advice I have to give is pack some shorts, shoes and tech shirt and get off your butt. It really was that simple. :)

Finally, I think I have a new direction for the blog. Instead of blogging EVERY run no matter how boring I am going to do a weekly wrap up of mileage and what happens and try to share more recopies and items of interest. I’ll still blog great runs, PB’s, and races, as well as the random intriguing thoughts I have, but I am not enjoying the pressure and tediousness of blogging every run with a map.  Hopefully it will make the blog more readable and informational for everyone. I’m down 13 pounds in a month and a half so the REAL plan is to keep running, blogging, and sharing with others to make their path to health a little easier.

Thanks for reading and please feel free to ask questions in the comments or hit me up on the Running For 365 Days FaceBook Fan Page.

-Brad

 

Enhanced by Zemanta

Delicious homemade frozen yogurt in the Vita-Mix!

 

My wife Krisy made the BEST frozen yogurt in our Vita-Mix blender tonight. It had 1 pound frozen strawberries, 1 cup vanilla yogurt, and 1/8 cup splenda. All you do is put everything in the vita-mix and blend until it is smooth. The strawberries freeze the yogurt and it makes a delicious sweet creamy mixture. We are planning to make this with frozen pineapple and coconut soon! This is an awesome healthy recipe the entire family LOVED! High in protein and fresh fruit makes it a great way to cap off the day! I know the Vita-Mix is expensive, but this alone made it all worth it!

Day 18 – A late night jog with Sophia

Today is day two of my recovery week. I ate very good today with 3 juices, a bit of Pad Thai and chicken Satay, and some baked cod. Today was a long day with work and bible study, but I got through it and when i got home Sophia was raring to go for a run. I was really tired today so we took a very slow mile loop and then hydrated well. I am glad I moved my rest week forward a week because I am tired and I feel like I need the rest.

Enhanced by Zemanta

Free Juice recipe book from the Juice Master Jason Vale

Apple juice with two apples

Image via Wikipedia

Anyone who knows me knows I live a healthy juicy lifestyle! My friend Shane from running on Juice turned me on to juicing a while back and I have been hooked ever since. I think people are curious about juicing, but are afraid to try it out, and I think thats just silly. You have not lived until you have had a glass of fresh apple juice with NOTHING in it but pure apple goodness! Thats all it took for me. The best news is thats is just the beginning. I have regularly made juices with 7-10 ingredients and when you start doing that you can get some truly amazing flavors, and to be honest about the same prep time as it would take to make toast and cereal.

If you don’t know I am a HUGE fan of Jason Vales 7 Pounds in 7 days and lost 10 pounds in a week drinking nothing but fresh fruit and veggie juice and I felt GREAT the entire time. In fact I still drink 2-3 juices or smoothies every day as part of my diet plan.

Lots of people worry about being overly hungry on this kind of plan and I can assure you I was never hungry. In fact, on many days I failed to drink all of the juices in my plan because I was completely full. It was a bit of a cultural adjustment getting used to eating so much produce, but the change was totally worth it. So, I am writing this quick post because I wanted to share a free e-book from Jason Vale that has  17 amazing juice recipes in it. To get it you will have to sign up for his news letter, but its totally worth it and you can always unsubscribe.

I yesterday made “Spring is in the Air”  and it was amazing! This juice has 2 apples, 1  orange (peeled), and 1/2 a pink grapefruit (peeled) and juiced together, then blended with 8 strawberries, a banana, and a handful of ice.  I thought it was delicious, but a bit tart, so I made it again with a 3rd apple and it was even better. Thats the wonderful thing about juicing is it is so easy to change a recipe so you always get something you will enjoy.  Anyways, I could go on and on about the benefits of juicing and I probably will at some point… But for today I just wanted to make sure people knew about the free e-book and had a chance to get a copy because the recipes I have tried so far were awesome!

-Brad

Day 10 – Recovery run and a Smoothie Recipe!

Today was a short run only 1.33 miles… but I got to run with Sophia today and we had a LOT of fun. at about 1 mile Sophia stopped in a big field and picked a big bouquet of wild flowers for Krisy. I am really happy with how excited Sophia is to run with me most days. I hope that it will turn into a life long love of exercise (Or college scholarship!). The time we spend together is priceless and I am sure I will look back on it fondly when she is a teenager and too cool for me. :)

My left leg was a bit tight today, so we took it really easy from and speed and distance perspective. Nutritionally, I had a GREAT day. I had one of Krisy’s Banana Smoothies for breakfast:

Krisy’s Banana Smoothie Recipe

Lunch was leftover stir fry I made Saturday night followed by a fresh Juice made with apple, pineapple, carrot, celery, and cucumber with a handful of peanuts and Macadamia nuts. Dinner was a Morningstar Prime Griller and some leftover mac n’ cheese. Finally for desert I had a small glass of fat-free milk and a Kashi oatmeal raisin flax cookie. Over all a GREAT eating day! I feel fantastic 10 days into this, but I need to make sure I take it easy and not to push to hard. A simple injury could kill the dream of running every day for a year.

Anyways, here are the details of todays run:

Enhanced by Zemanta

Day 9 – My first LSD run!

Today was an awesome day… I ate good, and had a really good LSD run. I was nervous about extending the distance but I was very comfortable at 3 miles and was ready for a little push. Today was 5.33 miles or about 8.5K! I was really excited because I feel like I did a good job and finished strong. I was all alone just me and my iPod so I had a good opportunity to get in my own head and reflect on things. It was nice to get a little quiet time to myself just me and my iPod.

Nutritionally, today was a GREAT day. I had french toast made with some awesome whole grain bread (Dave’s Killer Bread), a fantastic chicken stir fry with tons of veggies I made for myself, Weat Thins and Brie,  a smart dog and some mac n’ cheese for dinner and a Kashi cookie for desert. Not 100% perfect but overall a GREAT eating day.

I feel fantastic a few hours post run, but am looking forward to a good nights sleep tonight and a short run tomorrow! :)

Here are the details of todays run:

You can see I was moving right along twords the end! Days like this give me a LOT of confidence over the long run!

See you tomorrow!

-Brad

 

Day 5 – Nutrition is a BIG deal!

I learned a lot today… I was all excited about yesterdays 10 minute mile. I was confident and feeling awesome. So today was student appreciation at work today. I spent the day grilling hundreds of hotdogs for the students, but to provide a healthy option for staff I bought chicken italian sausage and caesar salad. At 100 calories less per link I thought this was a much healthier option. what I learned is while it may be a bit better it still wasn’t good. Krisy and I have been juicing and making smoothies for a couple of months now and I had been eating about 75% raw and vegetarian for a while now. I felt good, and really don’t give much thought to what I eat. We focus on having healthy things in the house and I attempt to make good decisions, but it’s not the focus of my life, and I am not really vegetarian, vegan, or a raw foodie, though I borrow from all of their play books. Anyways, I had a chicken sausage, caesar salad, a coke and a small bag of Doritos at lunch. This was a POWERFUL lesson in nutrition. Last night when I ran it was all I could do to keep moving, I was short of breath, my legs were heavy, and I felt like I was going to vomit the entire time. I toughed it out and got a run in, but I was regretting my eating choices all afternoon and the evening run really drove those feelings home. Lesson here: Eat better and run faster. I’m not sure how or why the impact was so sever, but I really felt terrible. Tomorrow will be a better day nutritionally.

Enhanced by Zemanta
%d bloggers like this: