Day 7- Limits, Expectations and Goals

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Limits, Expectations and Goals

Let’s talk for a moment about limits. I know that I am getting older, I get it, I don’t like it but I know that there is nothing that I can do about it.  I take that back, I can’t stop getting older but I can change the definition of aging as it pertains to me.  ‘Old people can’t’, ‘People your age shouldn’t’, these are artificial restraints that may apply to some, but do not necessarily define me.  I don’t view life and a continuous, inexorable crawl towards the grave.  Life is for living and for the living.  I don’t view limits as absolutes, I see them as challenges.

My expectations likewise are constantly changing.  As I grow I see new opportunities every day. Things around me change and I try to change with them.  To resist change is to be left behind.  I like to think of change as adaptation, of better fitting in with new surroundings.

I try to set realistic goals.  Goals that can be reached maybe not today or tomorrow but within reasonable times.  Time is on our side if we learn how to use it as a tool instead of an impediment.  When we were younger we thought, “I can’t wait to be older,” because age was a limiting factor in the way we viewed what could make us happy.  Now we wish we were younger, I wish I would just make up my mind.

Back when I started going to the gym there was a sign posted on one of the walls titled, “Benchmark Movements.”  There were things listed there that most of the people in the gym could do some if not all of.  I could not do any of them. I was too fat or too out of shape or too inflexible.  Always some reason and that bothered me.  It still does.  These things are some of my goals.  Pistol squats, pull-ups, double unders, hand stand pushups, all of these things that fit people should be able to do.  These things are going to be addressed in upcoming installments, they are achievable goals.

Using What We Learn About Ourselves

My workout today involved two concepts, moving explosively and moving with strength.  The first part of the work is a variation of a CrossFit ‘girl’ workout called Grace.  A classic rX Grace is a 135# barbell floor to locked out overhead, 30 times for time.  My best PR is 9:10.  I haven’t done Grace or any Oly lifting in a while so to get the benefit without potential for injury I’m doing 1/2 Grace, rX weight, 15 reps for time.  That is the explosive movement portion.

Overall strength is expressed in the squat.  It uses the most amount of muscle you can recruit in a single, compound movement.  One of the first ‘programs’ I followed when I started training myself is called 5×5.  5 Basic lifts, 3 per day, 3 times a week using a linear progression.  Each time you do an exercise you add 5 pounds more than you lifted the last time, easy.  If you are 25.  My squat stalled out at 175# and I stopped for a time rather than risk injury.  This is smart.

I am starting this series of lifts again but this time I am going to allow for a longer period of recovery by altering the progression.  Instead adding 5 pounds each time I squat I am going to a weekly progression.  Starting today at 20# off of my last weight of 175#, Monday will be 155#, Wednesday will be 160# and Friday 162#.  The following week, Monday will go down to 160#, Wednesday 165# and Friday 167#.  This will allow me to progress at 5# a week and really modify the recovery process.  My thinking is this, by allowing the recovery to catch up to increased stress more adaptation or growth of new tissue can occur as body resources that were used for recovery are freed up.

Do not attempt anything like this yourself, yet. The workouts I post are ones that I have personally done, I only record them here to document my progress.  There is a substantial learning curve both physically and mentally involved in doing this sort of workout.  I have been doing CrossFit for four years on a daily basis, I have done several versions of Grace at least 8 times and have been coached in the specific movement many hours by professionals, thanks John.  The weight that I am using in the squat was worked up to over a seven week period by squatting three times a week, you simply cannot jump into a weight like that without getting hurt.  I personally have hurt myself weightlifting, using too much weight while doing a movement that I did not understand.  It took three weeks to recover from that injury and I was very lucky.  I would not wish that amount of pain on anyone, please be careful.

WORKOUT
1/2 Grace

135# Barbell Floor to Overhead 15 Reps for time 4:36

Back Squat

155# 5 sets of 5 reps

FOOD
Eggs and Chorizo with Cheese
3 eggs(216 cal.)
4 oz. chorizo(285 cal.)
2 oz. queso fresca(160 cal.)
16 oz. 2% milk(244 cal.)
total=905 cal.

Post Workout Recovery drink
2 granny smith apples(206 cal.)
1/2 cantaloupe(75 cal.)
1 cup water
total=281 cal.
Recovery Protein
1 can tuna, drained(90 cal.)

This combination supplies 74.3 g. carbohydrates and 20 g. protein to aid in recovery.  Recovery drinks/foods need to be consumed within 1/2 hour of the end of the workout for maximum effectiveness.  Do not forget to hydrate before, during and after your workout.  This particular smoothie has a lot of fiber in it.  Metabolizing this amount of fiber may take additional fluid, keep this in mind during the day and drink some extra water to compensate.

Lunch Salad
4 oz. spinach(28 cal.)
5 oz. cucumber(16 cal.)
1 avocado(180 cal.)
1 oz. sunflower seeds(165 cal.)
2 Tsb. thousand island dressing(90 cal.)
total=479 cal.

Dinner
Chicken and peppers(447 cal.)

For those of us just starting out, today’s workout is:
1/2 mile walk, this is the warm up, then
Burpees-Stand up straight with hands at your side. Get down into the pushup position and then get back up and clap your hands over head, that’s one.
3 sets of 10 Burpees

Links:
Grace: https://www.youtube.com/watch?v=ydeCu7W1VRc
Burpee: https://www.youtube.com/watch?v=dhJ3nQH-y9M
5×5 System in all it’s glory: http://stronglifts.com/5×5/

If you have any questions please ask, I would be happy to answer them if I can, or suggest someone who is smarter and better looking than I am to give you the answer you are looking for.

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Day 6- Recovery: The Real Workout

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Recovery: The Real Workout

When we work out to achieve our fitness goals we push ourselves mentally and physically. We are rewarded with a sense of accomplishment and a general feeling of well-being that lasts well after the workout. If we push ourselves hard enough physically, stress adaptations will occur in our bodies. Muscles will be worked harder and longer than they are used to and this will cause some minor tearing of the muscle fibers and also some localized inflammation in the muscle. This is both natural and necessary for us to get stronger and more fit. Discomfort during a workout is normal as well as some post workout discomfort related to the stresses we expose our bodies to.

Lactic acid is formed in the muscles when they reach their aerobic threshold and the body can no longer supply enough oxygen to produce the needed energy. At this point glycogen is recruited to supply this greater energy need and lactic acid is produced as a result. The ‘burn’ that you feel when working at this intensity level is a combination of oxygen deprivation and lactic acid accumulation. As the stresses are removed the oxygen levels return to normal and within a half an hour to an hour lactic acid is dispersed into the rest of the body. Lactic acid is extremely soluble in water so adequate hydration before, during and after a workout aids the natural removal process.

Rule of thumb: Always hydrate ahead of thirst, once you feel thirsty you are already dehydrated and you’ll never catch up.

DOMS or delayed onset muscle soreness is often blamed on lactic acid buildup in the muscles but is nearly always caused by microtears and related inflammation in the muscle fibers due to the stress of working out.  Proper nutrition pre and post workout will help keep this to a minimum and allow healthy muscle growth during recovery.  Sufficient amounts of essential fatty acids in your diet will help reduce inflammation post workout.  B-vitamins and magnesium are also necessary for effective recovery.  Whey isolate protein shakes taken immediately after a workout are a good idea, a 0.8g carbs/0.2 g. protein per kg. body wt. formula is said to be most effective in replenishing the body’s glycogen stores.(150# person=55 g. carbs/14 g. protein)

The single most effective part of a successful recovery strategy is sleep. Plan 7 or more hours of sleep as religiously as you would program your next workout. Some things cannot be rushed and a goodly portion of muscle recovery is one of them. You simply cannot soar with the eagles if you are out all night with a bunch of turkeys.

Eggs and Chorizo with Cheese
3 eggs(216 cal.)
4 oz. chorizo(285 cal.)
1.5 oz. queso fresca(120 cal.)
16 oz. 2% milk(244 cal.)
total=865 cal.

Rare Lunch Out
6 Wing Stop Boneless wings(504 cal.)
1 sm. fries(400 cal.)
total=904 cal.

Cheat snack
Chocolate shake(800 cal.)

Random link about the benefits of coconut oil, of course do your own research:
http://eatlocalgrown.com/2-coconut-oil.html?c=JER&utm_medium=social&utm_campaign=postplanner&utm_source=facebook.com

Active recovery day: Don’t sit around, go to the mall, play with the dog, do sometime fun.

Day 5- The Low Down On Low Impact

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Let’s talk about buzzwords, specifically these two words, low impact, as they relate to exercise and fitness in general. Low impact refers to an activity that will not sever your spine, liquify a kidney or cause one or both legs to fall off. I’m kidding there, a little, but seriously there are really 3 low impact exercises: walking, swimming and cycling. Without the interference of an outside force it is almost impossible to hurt yourself doing any of these activities. As long as you start slow and work up gradually to the level you wish to achieve. Let’s say on day one you walked 100 yards and every day after that you walked an additional 100 yards. You would literally run out of daylight before you reached the limit of your endurance. It would take you two and a half weeks to get to a mile a day, which would take you about 20 minutes. At the one year mark you would be walking about five hours at a time, probably less because you will be walking faster now. I don’t know how slow you would have to start out swimming to do the same, maybe 20 or 25 yards but it is interesting still.
I know for a fact that cycling endurance has one limiting factor above all others, that is how long you can stay in the saddle, that can only be trained so much. Cycling uses fast twitch and slow twitch muscles, fast twitch for slow, out of the saddle climbing and slow twitch muscles for the continuous quick pedal turnover of long, flat stretches and down hill portions of the ride. Early on I thought that it was peculiar that fast twitch muscles were used in the slower uphill parts of the ride but it was explained to me that out of the saddle stomping on the pedals was similar to weightlifting in the method of muscle recruitment. Rapid pedal turnover is accomplished by simultaneously pushing one leg down while pulling up with the other, neither one a maximum effort, just quick and repetitive, therefore the recruitment of only slow twitch muscle tissue. Here is the key to longer(more fun) bike rides: if you have to climb a hill, stay in the saddle and get a slower gear, more pedaling less rolling, rather than coming out of the saddle. When you stay in the saddle you force your body to use slow twitch muscles which recover quickly, when you use your fast twitch muscles, they only recover with sleep, once they are gone, they will stay gone until morning. As long as you keep the blood flowing through them by pedaling, the slow twitch muscles will recover with a minute or two of reduced effort or coasting. I don’t like to stay on a bike more than 10 miles at a time, I take frequent breaks, and then I can enjoy the ride. In my favorite ride of the year, the HH100, there are 14 rest stops in the 100 mile course and I stop at every one. It is a major rush to finish this ride but there is no prize for ‘died trying’.

Temperature during this ride was 95F/35C. This is training for the epic HHH century ride at the end of August.

Can-appl-oupe smoothie

2 granny smith apples(206 cal.)
1/2 cantaloupe(75 cal.)
1 cup water
total=281 cal.

Put water in blender. Core apples and blend on medium until you have an applesauce consistency. Halve the cantaloupe, scoop out seeds, cut in slices and then peel, make chunks and add to blender. Another 20 seconds on medium speed and you should be ready to go. This will fairly fill the blender jar. I usually drink one large glass of smoothie right then. I keep 2 quart plastic cups in the freezer with about 3 inches of ice in the bottom for ice water during the day, filling one of these up with the rest of the smoothie mixture makes a brilliant agua fresca!!

Tasty Salad

4 oz. fresh spinach(28 cal.)
4 oz. avocado(180 cal.)
5 oz. cucumber(16 cal.)
1 oz. sunflower seeds, finely chopped(165 cal.)
4 Tbs. Italian dressing(120 cal.)
total=509 cal.

I am here to tell you, this is yummy!  I split the avocado and then scored the inside, turned the skin inside out and viola! Repeat for other side and you’ve peeled and sliced an avocado and not made a big, green mess. I have a cutter for shoestring potatoes, I used the smallest blade and made spiral spaghetti out of the cucumber, it looks really cool. 4 tablespoons is too much italian, maybe half that next time.

Dinner-bad example

8 oz. cooked chicken thighs(472 cal.)
2 Tbs. Sweet Chili Sauce(200 cal.)
total=672 cal.

Had to cook off chicken thighs for coming week, too lazy to actually put together a meal. On the up side, the chili sauce is amazing, it really tastes good on lots of stuff. A note on chicken thighs: the place I shop has chicken thighs for $1.27 a lb. in 5# plus trays. The yield on skinning and boning your own thighs is right around 3:2, for every 3 pounds you bone, you get 2 pounds of boneless which works out to just less than $2 a pound, much better than the price if the store does it, $3.68/lb.

A quick tutorial on deboning chicken thighs. Pull the skin off one side. With a thin, sharp blade follow the attached skin and cut away the extra fat on both sides of the thigh. Next, there is a small piece of joint and tendon left behind when they separate the joint on one end, that end is usually flat. Looking down at the flat end place the point of the knife to one side of the small piece next to the bone and with the blade facing away from you cut under the piece at an angle outwards. Do the same on the other side of the joint and you will have cut out a triangular bit with the small bone and most of the tendon, pick it free and discard. Run the knife blade down the thigh from one joint to the other and with the tip of the knife, start scraping the meat off of the bone until it all comes free. You may have to cut around one of the joints to free the thigh entirely.

Late night snack
chicken, peppers and rice(leftovers)(447 cal.)

Take that dog for a walk, do about a mile and relax, you’ve earned it.

Day 4- Taking A Better Look

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Now that we are developing better habits, what are these habits going to do for us? I for one am becoming very aware of what I eat and what is in it. It helps a great deal that I make almost all of the food that I eat and that that food is very basic, that is, not processed in any way. Raw chicken, raw vegetables, of course the sauces and dressings are premade but you draw a line for time and your own ability. I personally would love to make my own salad dressings but I have not one clue how to start doing that just yet. I said ‘yet’. The reason I would make my own dressing is not to reduce calories per say, more to change the type of fat and really, the taste. After all, if I like it, I am going to eat it.

Let’s talk about dietary fat for a moment. Fat is an important part of a healthy diet, the fat that you eat allows your body to function properly. Without going into specifics let me say this about what dietary fat does NOT do. When you eat food with fat in it, that fat does not pass through the stomach lining as fat, enter the blood stream as fat and travel to your hips/butt/abs and get deposited there unchanged. I am no expert, so I am going to stop there, just don’t fear fat, that’s all I’m saying.

BMR-
Basic Metabolic Rate. This is the rate at which your body processes the calories in the food that we eat. Below you will find a calculator that will take your height, weight, age and gender and give a basic number of calories that your body needs every day. But wait, there’s more. Once you have that number, go to the link that’s right below the form you just filled out and do the Harris/Benedict calculation, which takes into consideration your level of physical activity to more acurately predict your daily calorie needs.
http://www.bmi-calculator.net/bmr-calculator/

This number is just a guide. It was developed by people doing research that have never met you so it is at best, a guess. Calorically speaking, one pound of fat contains 3500 calories, if you eat 3500 calories less than your body needs to maintain your current weight, you should weigh one pound less. Here is a better idea of why your daily weight number is really just a number. You eat 3500 calories less, your weight did not go down 1 pound, why not?
1)Water retention: You should be drinking between a half and one gallon of water a day. Your bodies biological machine uses water for everything, energy production, food synthesis, it is the oil for the engine that is you. When you dehydrate, it takes more energy for the heart to pump blood, other processes become more difficult, etc. Hydration is not perfect, water in equals water out for the most part but there is no perfect way to tell when that time is.
2)Solid food elimination. Enough said.
3)Muscle building: When you force adaptation through exercise, your body builds/rebuilds muscle fiber, which is considerably more dense than fat. If you eat less and are more active you may gain weight even though you are consuming less calories because the fat you are burning is being replaced by muscle fiber.

My breakfast, lunch and dinner breaks down like this:

Chicken Omelette
6.25 oz. chicken thigh meat, roasted(354 cal.)
4 eggs(288 cal.)
1 tsp. coconut oil(40 cal.)
12 oz. 2% milk(183 cal.)
total 865 cal.
Just something easy that also gets rid of pesky leftovers in the fridge, win/win.

Salad for lunch
5 oz. spinach (35 cal.)
4 oz. tuna, canned (90 cal.)
2 Tbs. parmesan cheese (60 cal.)
4 Tbs. ranch dressing (260 cal.)
total 445 cal.

Lazy dinner
chicken, peppers and rice(leftovers)(447 cal.)
This is from the recipe the other day, tastes great the second time as well.

I spent an hour in the gym doing upper body movements. I call any day without squats a light day. This workout is designed to preexhaust the muscles that assist the pecs in the bench press, so that I can get an adaptation response with a lighter weight and fully work the arms and shoulders at the same time.

3 sets 10 reps French Curl 65#
3 sets 10 reps Reverse Curls 65#
3 sets 10 reps Bicep Curl 65#
Main workout
5 sets 5 reps Bench Press 135#

This took around an hour, got a good sweat on, it was easily 100 degrees in the gym.

Try this, you can hate me later.
Take a one mile walk and after you are warmed up:
Lunges 3 sets of 10 reps(5 each leg)
Step forward and kneel with the rear leg until the knee just touches the floor. Recover and repeat on the other side. Do not try and do all of these at once, take at least a minute rest between sets.

Day 3- A New Body The Hard Way, Change One Thing

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At this point, diet is so much more important than exercise a few small changes can show gains or in our case losses almost immediately. The weight that we record in the top right corner of each day’s journal is a reminder only, results will show up in the long-term changes we make to how we approach eating. We will begin to feel healthier long before any visual signs appear.

Breakfast was one of my worst diet meals. You name something that you shouldn’t eat and I would have a ton of it before 8 a.m.. Slowly I am changing that, I have eliminated processed foods and make everything myself. Here is an example:

Scrambled eggs w/ jalapeños on corn tortillas:
6 white corn tortillas(300 cal.)
1 large jalapeño, seeded and deveined(8 cal.)
4 eggs(308 cal.)
1 Tbs. Coconut oil(120 cal.)

Seed and devein a large jalapeño, dice it and cook on medium heat with 1 tsp. of coconut oil. When the pepper pieces start to brown, add 4 eggs and scramble. When eggs are done to your taste, put on plate and set aside. Wipe out pan, add 2 tsp. of coconut oil and heat both sides of each tortilla one at a time.

I use coconut oil almost exclusively, it’s still fat, but it’s good fat. It looks like crisco when cool but turns to liquid at around 76 degrees F. Good quality coconut oil, like LouAnn, is around $7 a jar, I use a lot of it but it still takes several months to run out.

As you can see, better breakfast requires some planning. Fresh vegetables are not expensive but you do have to eat them soon after purchase. Eggs look like they last forever but they do not, still a dozen can be gone through in a week without really trying. 736 calories for breakfast, not bad for a start. Replace jalapeños with any combination of veggies that you want, give your breakfast wings!

4 oz. Spinach, fresh(28 cal.)
2 oz. sunflower seeds, chopped(330 cal.)
4 Tsb. Italian dressing (160 cal.)

I use chopped spinach in my salads, it has more character than the conventional lettuces/lettuci? and it isn’t bitter like kale, the super food. Finely chopped sunflower seeds add good fats and they add a bit of fun to the salad. If I am using Italian dressing then a sprinkle or three of parmesan cheese, with ranch dressing sliced avocado(more good fat) is wonderful. I worked in food service for years and made gallons of guacamole and never even tried avocados by themselves, they are now one of my favorite foods to eat and experiment with.

2 lb. chicken breast, cubed (992 cal.)
4 Jalapeños, seeded and julienned (32 cal.)
1 med. onion, sliced (48 cal.))
2 cups Minute rice (340 cal.)
1 Tsp. coconut oil (80 cal.)
4 tsp. soy sauce (30 cal.)
2 Tbs. sriracha pepper sauce (40 cal.)
3 Tbs. sweet chili sauce(105 cal.)

I don’t have a name for this, I just threw it together one day and it was good and I kept it around. I use brown rice if I have any but any rice will do. When you have the rice and water on to boil add a couple of drops of sesame oil, it adds a beautiful aroma to the rice. Heat the oil in a frying pan on medium heat, prep and add the jalapeños and then the onion. Move them occasionally so that they soften evenly. Dice up the chicken and add it to pan. Season with soy sauce, sriracha and sweet chili sauce. Stir frequently to make sure that chicken sears on all sides. When you can’t see any raw spots on the chicken reduce heat and let simmer about a half an hour. If you do brown rice and start it first, the chicken will be done when the rice is, about an hour total. As written, this recipe makes 4 servings at about 417 calories each.

Take a walk today, get a good look at the outside world and then write it down. Now that you are warmed up, try this. Stand with your feet shoulder-width apart, arms straight ahead, palms facing the floor. Focus on spot on the floor about ten feet in front of you, push your butt out and squat down until your thighs are parallel with the floor, stand up and repeat until you have done ten total. These are called air squats, now do this two more times with a short pause between sets of ten. If you are a stranger to exercise you won’t feel anything right now, you will probably feel it tomorrow. That feeling is your muscles adapting to new stress, get used to it, it’s your new best friend.

Day 2- A New Body The Hard Way, Marking The Trail

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Keeping track of the things that you do and the foods that you eat are important to building new, better habits. To use myself as an example, I put my lists out there, not as some shining beacon of perfection but rather as the tool that it is meant to be and to show you how to use it to your advantage.

My foods yesterday:
Roasted chicken thighs, 14.35oz.(847 cal.)
popcorn w/butter, 187g.(984 cal.)
tuna salad w/ crackers, (925 cal.)
2 bananas, (210)

The first thing I would like to point out is, all of the food was prepared in my kitchen, no microwave popcorn was harmed in the making of this list. Chicken thighs are cheap, they have plenty of moisture and don’t dry out in the refrigerator. I get thighs in 5lb. packages and cook them all at once, roasted in the oven, never fried. I like to mix it up with chicken, this batch was seasoned with some hoisin sauce and a little extra spicy barbeque sauce but you can use anything really.

One thing you are learning with me right now is how many calories are in popcorn! It used to be my go to snack until now. Writing down the calories for the first time really drives home the point of this list, not so much eating only certain foods but being able to see in black and white what the calorie impact of each food is on your body. I’m still going to eat popcorn, not every day, and probably not with the butter either.

As well as writing down your food, make a note of your fluid intake, just to make sure you are drinking enough water. Mine was 3 qts. water and a couple of diet cokes, don’t judge me.

I have a small digital food scale I got at WalMart for $15 to measure my food, and I use a couple of different websites to look up calories:

http://www.calorieking.com/
http://nutritiondata.self.com/

…anything you can’t find there, google ‘calories from food’ or go to the mfg. website. You don’t have to break everything down to weights and calories right now, just look at the foods you are eating and see where you can make changes, it is a marathon, not a sprint.

As far as exercise goes, yesterday was my ‘rest’ day, I try to maintain a day on, day off schedule. I did manage to take my bestest buddies for a dog walk, 1 mile=152 calories burned, sunshine, fresh and happy dogs=bonus! To track the exercise that you do you can go to one of these websites to figure out how you did;

http://www.myfitnesspal.com/exercise/lookup
http://calorielab.com/burned/

To fill up the blank part of yourpage today, think about things you enjoy doing, or would enjoy doing, walking, jogging, cycling, swimming, etc. Use this list when you feel bored and don’t know what to do, maybe one of these items will bring you an exciting day.

Day 1- A New Body The Hard Way, By Taking Action!

If you have come to the realization that you have to make a change in the way you manage your own health and are ready to start now then you need a few things. Pen and paper, a small notebook will do or a cheap spiral they sell in school supplies.

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Make a small square in the top corner of the first page of your notebook and write your weight down there, you will do this every day. The purpose here is to develop the habit of weighing yourself every day, not that it is important to know what you weigh, but it is important to build habits. We are going to begin small and add things as we go. I say we because I am doing it with you, I need to develop good habits, too.

The rest of the page-
This is where you write down everything you eat and drink all day, come back to the notebook as much as you need to and be as complete as possible. You can’t change a bad habit until you realize that you have one. Don’t cheat here and leave stuff off, that can be of no help whatsoever. You will also write down all of your activities here, the ones that are active that is. If you mow the yard, that’s cardio, write down how long it took. If you walk somewhere, write down how far. Try and add a walk to your activity each day this week, even if it is just around the block, then write it down. Concentrate on doing these two things every single day, do them for one week.

Think actively-
When you wake up, get up. Don’t lie in bed and try to go back to sleep, it is exhausting. Do something around the house, tidy up, clean some dishes, pet the dog or cat, just don’t lay back down. Some things that you might ordinarily put off during the day don’t take as long to get done as you might imagine if you just jump in and do it. If you can get one thing done in that period of time that you would normally waste rolling around trying to get back to sleep your day got so much easier. One less load of laundry, one sink of dishes, tidy up the bathroom even catching up on email or surfing reddit, you are training yourself to get active and stay active during the day. This is a good thing.

OK, enough. Good job today, see you tomorrow. There will be a new post and some new information. Take it slow, do things well.