wise words. :thumbsup: :cheers:

Don't know if it may have been mentioned already, but there are some neat apps you can get for your smartphone, that will track your activities (walking/running/biking) using the GPS in your phone.

You just select what activity you are doing, and it logs all of your activity to your calendar, then shows you metrics on what you have done over time, plots the route(s) you took on map, etc.

The one I have is called Walkmeter (on iphone) and it's great. It's surprising (and motivating) to look at the summaries and see how many miles you have done in any given week/month/year).

AM July 25, 2012
FOODS CALORIES CARBS FAT PROTEIN CHOLEST SODIUM SUGARS FIBER
Breakfast
Jazz Apples - Raw, 154 g 80 22g 0g 0g 0mg 0mg 17g 5g
Fresh & Easy - 100% Whole Wheat Bread, 1 slice 90 25g 2g 6g 0mg 250mg 2g 4g
Skippy - Natural Creamy Peanut Butter Spread, 1 tbsp 95 3g 8g 4g 0mg 75mg 2g 1g
Fresh - Half Grapefruit, 1/2 grapefruit (128 g) 52 13g 0g 1g 0mg 0mg 8g 2g
Blueberries - Raw, 0.5 cup 41 11g 0g 1g 0mg 1mg 7g 2g
Lucerne - Cottage Cheese - Non Fat, 1/2 cup 80 5g 0g 14g 5mg 420mg 4g 0g
Blackberries - Raw, 0.5 cup 31 7g 0g 1g 0mg 1mg 4g 4g
TOTAL: 469 86g 10g 27g 5mg 747mg 44g 18g
EXERCISES CALORIES MINUTES SETS REPS WEIGHT
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 23 5
Running (jogging), 7.5 mph (8 min mile) 138 8
Circuit training, general 188 17
TOTALS: 349 30 0 0 0

What program are you using to track this? I think I'll start tracking mine when I get back from vacation next week.

Chris, I'm using myfitnesspal now.

Hi All,

Okay I've read a bunch of the post and ideas are all great. I am not sure if anyone has gone down this road yet with "Healthy Living".Some of you know me and know that I eat well and execersise a bunch. I'm a die hard Mountain biker and in pretty good shape. I haven't had a soda since 1980, I haven't had fried foods in 5 year and eat 5 meals a day. Don't drink or smoke never have but yet I still have issue.On that note you would think that I am picture perfect health.

However, Once again on May 18th I was diagnoised with cancer. My first cancer was Thyroid Cancer back in 2004 and on May 18th this year I was diagnoised with Colon Cancer at the young age 45. Even though I do everything right it seems that stuff still can go wrong.

So eating well is great. But you really need to listen to your body and if something doesn't feel right go to the Doctor and if you don't like what the Doctor tells you get a second opinion. It took 6 years to figure out my first Cancer and that only happened because my MTB riding partner (Orthopedic Surgeon) looked at my blood report and said something is not right here. As for my most recent cancer lucky me this one only took 6 months to figure out.

The good news is that I have already had the surgery and they removed a 12" section of my colon and a ping pong ball size tumor and my plumbing is working like normal again. I am still waiting for one more test results on the 31st to see if I have to do Chemo.

So my thoughts are asimple go for routine check up and make sure you have the test that are important for your age. PSA, Colonoscopy and just a general physical. It may keep you alive.

Last thing and I think this is the most important. When your young and healthy buy a freaking life insurance plan and get a 1,000,000 policy. It only cost about $400.00 a year when your young. Remember it's not for you it's for the one's you leave behind.

Thoughts and prayers sent to you and yours, Marty.

My wife just finished chemo for her breast cancer this year. No two ways around, this C stuff sucks.

Marty, sorry to hear about that, but it's great to hear that you are making progress.:thumbsup:

On a similar note, look into your parents, grandparents health and see what they suffered with, some issues appear to be genetic, and some because you adopt a lot of your parent's habits.

Sorry to hear about that Marty. Kudo's for chiming in and having a great attitude :thumbsup: .

BTW, are you the same guy that ran the 341 Challenge in a truck 3 years ago?

Nothing special to add just continuing to participate. I'm in my 3rd week of training and today was the first day I have noticed more strength. As far as diet goes I'm staying away from all junk foods and sodas and I'm concentrating on eating proteins and fruit. For the most part water is all I drink and sometimes add sports drinks to the mix.

Marty,

I highly recommend the book "End of Illness" by David Agus M.D. He's a cancer researcher with a very forward looking philosophy. As someone who's had both parents deal with cancer I found it very informative. Best of luck to you!

Marty, keep your head up man. We are all pulling for you. And you make a great point that hasn't been discussed. No matter how healthy you live, you must keep tabs on yourself.

Well, I set a goal to lose 10 lbs on June 22nd by getting under 182.5. It took a little longer than I had hoped but I weighed in at 181.6 this morning. My body is getting chiseled but I'm not satisfied yet. I'm setting a new goal of 175 today and will stop when I like what I see in the mirror. I really like my new diet and excercise program. I feel good and I'm not losing the muscle mass I have with past diets.

I ate the same breakfast as yesterday. It consists of non fat cottage cheese, fresh blueberries/blackberries, organic yellow grapefruite(Unbelievably good), and a slice of whole wheat toat with a tablespoon of natural peanut butter.

Here's the kicker, I burned 355 calories with my workout this morning. I have trouble eating this big breakfast but it only nets 364 calories.

Hi Erik,

Stopping on my way home to grab the book and thanks all for the nice words.

One thing I've been working on is the primal diet. I don't know if anyone knows about it or if it has been mentioned. Essentially it is all the whole grains, breads and bad carbs that make us fat. It's a diet of mainly vegetable and meat with some dairy. People have been losing all kinds of weight on it. I'd like to drop 10 myself. But it's not easy cutting out the grains and sugar... there's so much in our diet.

diet alone will not get you there on a permanent basis. you have to exercise. there's no way around it.

So all this healthy living talk. I also just started watching what I eat and working out. Food quality is something that I'm just starting to get into.

With this cancer talk, and guys getting healthier because of health scares, are any of you concerned about all the GMO (genetically modified organism) that is grown in the US. Also the growth hormones given to the livestock.

I believe until we can get this stuff banned from our food we as Americans will not reduce the number of cancer deaths. We need to stop ingesting all these chemicals. Europe has already started banning GMO foods, also made it mandatory to label the food if it is GMO.

I watched a movie last year "Fat, Sick, and Nearly Dead" its a great movie about how this guy and other lost weight and healed there bodies by juicing vegetables. I actually did it for 10 days straight. No lie, I actually felt good full of energy, and I detoxed my body.

Another good movie is "the Future of Food". It has me now buying organic produce only, the way it was 50 years ago.

Tony, the wife and I recently adopted the paleo/primal lifestyle in regards to eating. The first couple of weeks were tough for me but I think I just wasn't eating enough. I've changed that though and things seem to be running along much better now. We also both hit the gym and either run, jog or bike for cardio.

For more paleo/primal reading:
What is Paleo?

I received the following in an email earlier today, if true, it looks like we could be heading the wrong way in regards to GM crops.

The Farm Bill that is pending for a vote in Congress now...if you are so inclined, be politically involved and follow the link below to the page that will allow you to sign a petition. This does directly concern you & your family and your health. :)

"The Farm Bill--it controls what we eat, who's making our food, and how we buy it. This massive bill contains provisions that dictate crucial parts of our food system, and a new bill is being debated right now in Congress. Unfortunately, the current bill contains measures that will weaken regulation of GM crops, cut food assistance for hungry families, and give more money to large-scale farms
. We must weigh in to stop the passage of even more legislation that helps Big Agriculture."

http://org2.democracyinaction.org/di...S0O0kPLSFFtZlC

"Some examples of provisions in the bill:
• Genetically modified (GM) crops would be exempted from environmental reviews, and could go on sale even without approval from the USDA.
• The Supplemental Nutrition Assistance Program (formerly known as food stamps) will be cut by $16 billion, meaning over 2 million working class families and children will lose benefits.
• Large subsidized growers (who already have household incomes >$200k on average) will get higher price guarantees for their crops, giving megafarms even more power to drive small-scale farmers out of business.
• At a time when demand for organic food is soaring, this bill will repeal a program that helps defray the costs of organic certification for farms.
• State standards for farm and food production would be blocked. This would stop a recently passed CA law that mandates more humane treatment for egg-laying chickens.

I agree try to buy as much grass feed Beef (better for you then fish) and farm raised food


As for juicing - Look to jack Lalanne and his Power Juicer. When i meet him a few years back it was hard to believe how good he looked and how strong his handshake was. He darn near crushed my hand.

Exactly, once you start tracking your calorie intake AND calorie burn through excercise, you will be amazed at the difference it makes daily.

I'll also go on to say that changing your nutrition should be a life long GOOD HABIT. Meaning, don't jump on some fad diet that will make you lose the weight and FAIL to keep it off. Change your life with natural/healthy foods that will keep you trim until the end of time. Many days now, I struggle to eat enough. My body craves good foods now. I'm sure some of you are sitting back and saying, this guy is out of his f'n mind. It's 100% true.

One of the things Kelli & I are getting ready to do is get most of our fruits and veggies from a local supplier that gets oganics and farmers market products from CA. It's only in season produce so the nutrient level is through the roof. Remember, what you put in your body is what you can expect out in form of performance.

I'm with you guys on GMO. I don't want to get political and let's not, but it needs to go away or at the very least, get disclosed.

Aren't all of us organic beings? Then why put anything but organic things in? You wouldn't put cheap gas in your precious pro-touring car would you? My big joke at work whenever donuts show up is "you don't put Circl K gas in a Ferrari"!

Another good read:

http://michaelpollan.com/books/in-defense-of-food/

There's a lot of quackey about the primal or Paleo diet. cutting out junk is a good idea, but foods aren't good or bad, and labelling them so is the road to orthorexia.

you could get fat as a pig eating grass fed beef, avacados and spinach if your total calories where too high, whereas you could get in shape eating McDonalds if it gave you suffiecient protein and lower calories.

eating styles is bordering on religion for some folk these days

I think a "recognisable ingredient" diet is the thing, if you can't spell or pronounce the ingresdients don't eat it.


http://www.bodyrecomposition.com/fat...ts-part-1.html

After being inspired by some of the other blogs I read (mrmoneymustache.com is one of my current fav's) I bought a bicycle with the hope of riding it to do more errands so I get exercise, save money on gas, save pollution, and get the errand done.

It helps that I live in the city but this last weekend as I was thrashing on the car I made 4 or 5 trips to Ace, a trip to the auto parts store, a trip to home depot. Even though I was in full thrash mode on the car working on it pretty much from waking up to going to sleep I still fit in 10-15 miles of bike riding this weekend. I hate exercising for the sake of exercise but I love these kind of win/win things you can do that have multiple benefits.


Overall, since starting myfitnesspal I'm down almost 15 lbs though I think 2-3 of that is dehydration from my thrash this last weekend.

ran 13 on saturday and a 3 mile recovery run yesterday and lifted. lifted this morning. Gets the week off to a good start!! didn't eat the best though I burned a heck of alot of calories.

The Future of Food is a great movie... I have to admit, when I learned corn was GMO'd it be immune against Roundup Ready vegetation killer, and produce it's own pesticide, I got just a little freaked out. Corn is in everything!

On another note, I have been doing a lot of cobb and taco salads lately on my quest to reduce grains and breads from my diet.

The major reason for setting goals is to compel you to become the person it takes to achieve them. -Jim Rohn

I really like this quote. When life gets stagnant, you get bored and lack motivation. Working towards new goals keeps the blood flowing and fire in your gut. My biggest recent goal has been my health, physique, and mental toughness. I've got financial and business goals that have been met or are still in the process of becoming reality as well. Write them down and review them on a regular basis.

How are you guys doing? I'm still cementing my good habits. I'm still running or high intensity weights 5-6 times a week for a .5 hour. I hope to break into the 170's this week. I've been struggling a little to lose weight. I'm hitting my calorie intake goals(still tracking my diet) but the weight loss has slowed down. I am looking pretty good in the mirror which is really the most important part. The last 5 lbs will take some time but I'll get there because the nutrition and work ethic is there. I plan to stretch a run out over 3 miles soon. In fact, I may do it on Saturday. I've been recovering really quickly so I'm ready for a 5 miler.

I've been replacing a new fence at one of my rentals by myself all week. Re digging post holes in hard pan with a heavy bar and post hole digger in plus 95 degree weather. I'm sun burnt and my shoulder and back muscles are killing me. This has kept me from the gym all week but I'm still getting a workout and not complaining. The wife seen I was a bit grumpy so without asking she went out and bought me a 30 pack of Bud Lights. Sorry to bring the beer up guys but the first few cold ones sure did put a smile on my face and then hers. :D

Thanks alot. :lol:

:lol: I know....sorry Bro

Back to the program fellas :thumbsup:

Michelob ultra. 95 calories 1 or 2 won't hurt anyone

Ive been training really hard and watching the food, I'm down another 5 pounds.

Greg

Checking in over here in Central Cali...

Been still watching Cals on MyFitnessPal, and doing either the elliptical or riding my bike. On Sat i did a leisurely 7.5 mile ride with my 6.5yr old son. On Sunday a leisurely 5.x ride with the fam. Then Monday i hit an 11 mile ride averaging just over 5 min/mile. Then Tuesday i hit 5.x miles, and average just under 5 min/mile. And then gained a lb. Hopefully muscle in the old legs. LOL.

Next week vacation starts.. Hot August Nights in Reno.. that's going to be tough with not being at home or having a kitchen to prepare food at for a whole week!

Hovering right around the 11lb loss mark. (goal is to be around 20lbs, but im ok with a little less weight loss and more muscle. :) )

or 12. :unibrow:

Lately I've been eating a lot of chicken cobb salads. Good raw veggies and proteins is all we need. Sugars and bad carbs make us fat. If I'm going to do carbs, I'll drink them. :cheers:

if i drink 2 mich ultras the night before a run i am really well hydrated:D

been in beast mode for the last 2 weeks, and loving it! i feel great (happy and energetic)

doing weights 4 days a week around 30 min(just what ever it take to finish the said workout)

3-4 days (weight rest days, cept 1)of HIIT cardio 15-20 min (death) lol
this morning i went to the park and did 20sec of full blown sprint then 60 sec of steady paced walk, by 15min i was BEAT! its super funny though because you'll be going by people (gramps&grandma) and your on the walking part but you breathing super heavy, dripping sweat and all they see is you walking!lol

due to my long work days i have to get up a lil earlier to go and do cardio then when i get off work i get on the weights.

im not counting calories anymore but sticking to a said food plan

-wake up- whey protein shake 1 scoop.
*cardio work out day* exercise then follow with another protein drink with a banana and tbs of all natural peanut butter mixed together (soo good!)
-1 to 2 hour later i have a 3 egg omelet with vegis and some times 1/2 bagel with cream cheese.
-2 to 3 hours later i have some non fat greek yougurt with some fruit mixed in OR just cliff bar by itself.
-3 hours later tuna sandwich with some fruit
-3 hours after that i either have lean beef-fish-or grilled chix with vegies my fave is sauteed spinach with garlic (of couse evvo)
*weight workout day* pre work out 1 scoop whey shake , then post work out hand full of gummy bears:unibrow: :D and 1 scoop shake with a tbs of p-butter

also ive been trying to drink lots of water (near a gallon) a day.:)
edit: i forgot to mention i been planing and setting up my meals for the day the night before or that morning , helps to keep you on track with your nutrition plan.

That a boy! I've been to Pizza Fusion twice and you need to check it out for ideas .:unibrow:

yeah i wanna try out thier pear & Gorgonzola, sound yummy!

Checking in...

I'm down to 216.6 from my 231.8 starting point. Mostly just been watching what I eat and logging it daily on MFP. I bring fruit and yogurt to work for snacks and usually do a salad at Subway for lunch. For dinner we stick with leaner meats and veggies. If we're feeling like a snack at home we've been making fruit smoothies. Pineapple, strawberries, watermelon, little greek yogurt, lime juice, little agave nectar, green tea powder, and some ice. They're pretty tasty.

For the most part I'm enjoying eating healthier. In the past I never really liked fruit which hurt me in the healthy snack department. For some reason I'm really digging it lately. There's still a few bad habits/cravings I fight but hopefully they'll subside over time.

I'm still lacking a fitness plan but have been more active these last few weeks. There's a few things at work getting me out of the office and helping our installation guys. In the evenings we're going for walks when it's cool enough for our 5 month old.

I'm fitting back into some of my 34 jeans and my t-shirts are starting to feel loose. Looking better in my clothes is making me want to start toning up as well. I'm getting close to my previous low weight so I'm sure weight loss will start slowing down on diet alone. Which is another good reason to kick the fitness side of things in gear. I'll report back when I get a program in place.

Fitness is key. My half hour work outs burn between 350-450 calories. That's a hell of a head start on getting where you want to go with your weight.