Wednesday, December 30, 2015

Coming Back to FitBit

At this point in my life I have used quite a number of fitness wearables. I have owned a Fitbit One, Jawbone Up24, Basis B1, Basis Peak, and a Fitbit Charge HR. I've never owned any of the Garmin, Microsoft, or Shine products but I have never really been interested in those. 

I was left woefully unimpressed with Jawbone's platform - it was buggy and often the device would just stop syncing and the lack of a web dashboard (all the data lives on a mobile app) and the fact that because it's not popular there wasn't much of the way in friendly competition (since you can't friend someone you don't know) there wasn't much in the way of motivation. Additionally, there's not a read out display on any of their models so no matter what you are chained to the mobile app for everything. There was some 3rd party integration but it was a little buggy so if you like to participation in fitness rewards/games apps or sites it doesn't always play well.

Basis offers a solid dashboard and all their models collect a wide variety of bio metrics outside the norm. They track Skin Temperature, Perspiration and all their models track heart rate which is how it accurately determines caloric burn rather than basing it off steps, height, and weight like trackers generally do. The graphs provided are insightful and great for a person who really is in to data crunching. There are a few drawbacks though. The platform offers no socialization which means it doesn't have a competitive edge if that is what motivates you to do better and there isn't a way to track caloric intake. You can sync your data to Google Fit and then have that provide information to MyFitnessPal but overall the connection wasn't seamless. This is still wonderful device and if I wasn't competitive and was looking more to gain muscle than lose weight the drawbacks wouldn't bother me. This is better suited for a person who is already in a good place with their health and weight. This app has no 3rd party integration outside of what can connect through Google Fit which is very little. If you like to participate in 3rd party fitness rewards or games this will leave you completely disconnected.

My very first tracker was a Fitbit One that I was given for Christmas and it was the very best gift I had ever received until I got my newest tracker from Fitbit the Charge HR. My heart condition must be continually monitored so as much as I loved my Fitbit One I had to look to other trackers to have the data I needed. I love the platform, I love the competitive aspect as well as the social aspect. It motivates me in a way that none of the others have and now that they have a heart rate feature included I'm beyond happy to be back on this wonderful platform. Almost every fitness rewards or game app/site connects with Fitbit, it is probably the most universally accepted wearable and its popularity means that most of your friends are probably on it and if not you can make fittie friends over the community board to compete against if competition is more your deal. I only have 2 minor complaints with the dashboard. I dislike that when you're using the mobile app and you choose to "track your exercise" the pop up that comes up only shows average pace and time - it would be more beneficial if it showed current heart rate. However, to get around this you can choose to have it auto detect for a specific type of exercise and still see the current heart rate on the main dashboard of the app. The other thing I don't love is the limited food library, but this is easy to fix by syncing with MyFitnessPal instead whose library is massive.

Tuesday, December 22, 2015

Tuesday Class Pilates and Arm Dumbbells Workout



Update for the whole day:
Total Calorie Burn: 2,298
Total Calorie Intake: 1,495
Total Calorie Deficit: 803
Notes: If every day was like today I'd weigh 132.1 in 5 weeks, per MyFitnessPal

Other Stats:
Resting Heart Rate: 68
Active Minutes: 48
Longest Idle Time: 0:30
Total Time Sleeping: 6:19
Steps:16,300
Weight:168.2
Fat Percent: 28%
Water Percent: 44%
BMI: 24
Total Cholesterol Intake: 255
Total Sodium Intake: 2,090
Total Fiber Intake: 9
Total Sugar Intake:73
% Calories Carbs: 47
% Calories Fat: 15
% Calories Protein: 38

Monday, December 21, 2015

Monday Classes - Yoga & Zumba

Okay, so I burned 20 less calories this Monday than I did last Monday. I think I might starting leg weights on this day as I'm not usually fatigued following this round of classes and I never made it to that "happy burn".

Update for the whole day:
Total Calorie Burn: 2,256
Total Calorie Intake: 1,245
Total Calorie Deficit: 1,011, equivalent to 28% of a pound.
Notes: If I keep up this calorie deficit through Monday morning next week (1,011x7)/3500 I could lose about 2 lbs.

Other Stats:
Resting Heart Rate: 68 BPM
Active Minutes: 1:23
Longest Idle Time: 1:03
Total Time Sleeping: 8:34
Steps: 12,406
Weight: 138.2
Fat Percent: 28%
Water Percent: 44%
BMI: 24
Total Cholesterol Intake: 155 grams
Total Sodium Intake: 1,220 grams
Total Fiber Intake: 7 grams
Total Sugar Intake: 88 grams
% Calories Carbs: 54%
% Calories Fat: 11%
% Calories Protein: 35%

Sunday, December 20, 2015

Correcting Swayback

Since going to my personal training the Sunday before last I did my own catalog of postural issues that may or have come up while training.

It is possible to have such weak glutes and abs that your tilt your pelvis forward and push your butt out. Today I attempted to walk and sit properly, meaning that my stomach was stacked directly above my butt and the sensation was so foreign it felt like I was going to fall backwards and I could barely hold the position for more than a few minutes at a time! Talk about being super weak! This could explain why so many things related to balance and upper body strength and I am even lower than a novice.  It was a humbling experience to be sure.

After doing some extensive research I found a few websites that offered some exercise suggestions to help correct Swayback. Pilates and Yoga has proven to be a recurring theme.

Websites
  1. IDEA Corrective Exercises: Swayback Posture
  2. LiveStrong Swayback Posture Exercises
  3. ePain Assist Lumbar Lordosis or Lumbar Swayback: 5 Simple Corrective Exercises, Tips For Prevention
  4. YogaBack A Holistic Approach to Correcting a Sway Back Standing Posture

Tuesday, December 15, 2015

Tuesday Classes - Pilates & Body Works

This classes up to listed calorie burn was 710 and I burned 96% so I followed the appropriate amount of effort throughout the whole workout. Following pilates, my arms were ready to fall off from their sockets from holding out the pilates ring for so long. I busted my butt in the body works class afterwards, had to put the weights down every time after the first time that I had to put my arms straight out. Was just too fatigued. Overall I was proud of myself. I would definitely want to avoid doing any weights with my arms the day before.

Monday, December 14, 2015

Monday Classes - Yoga & Zumba


Today I did the Yoga and Zumba classes and hung out in the sauna for a bit after the fact. The up to calorie burn for these classes was 280 and 550. My calorie burn was 570.8 which is about 69% of the up to calorie burn listed for the class.



These is my short notes on the Yoga class. As a beginner I found many of the floor exercises very painful on my hands as they are not used to holding up my whole upper body and those are weak muscles for me. The instructor said over time it will grow to be more comfortable and that using a rolled over mat or soft towel where my hands are for downward facing dog should help a little in the mean time. I learned the trainer was right it is much easier to balance on the left side of my body than the right presumably because my posture on the right is a little off because of my feet. Doing the eagle pose was especially difficult so I look forward to working more in this class since there is a lot of room for growth. That might be why I didn't reach close to the up to calorie burn. Note that between 4:30 and 5:30 my heart rate stayed mostly around 90 but I did feel a lot of muscle working so I'm wondering how heart rate doing something besides cardio exactly looks like. Something to research a little later.

These are my short notes for the Zumba class. I had the same instructor as I had from Sunday morning and I found her class more enjoyable the 2nd time around since I was familiar with the music selections and routines as she seems to always use a specific routine for certain songs. I really tried to execute the moves sharply to get the most out of it since I knew my calorie burn from yoga would be less than ideal.

Following my 2 classes I spent 15 minutes in the sauna and I spoke with a girl who I had done Zumba with on Sunday and that evening about what kinds of weight machines were where and when the quietest hour was for me to look around without looking lost. Not that I really feel self-conscious about being a newb it's more that I want to be respected for my efforts and doing my due diligence. In any case while I was in the sauna my heart rate stayed consistently between 120 and 130. I sweat quite a bit but I never felt dizzy or nauseas. It was nice and soothing on my sore arms.

Sunday, December 13, 2015

Sunday Classes - Body Works Plus Abs & Zumba

I took Body Works Plus Abs and Zumba classes at LA Fitness yesterday and while I didn't burn the up to amount of calories (990) I did burn 697.6.  Details below.


Now for my review on the classes. The Body Works Plus Abs class really pushed me and about half way through I needed to put down the weights because it felt like my arms had been sawed off. Obviously I am very weak in my arms and shoulders so I'm glad that I will be taking this classes a few times a week to help get stronger there. The Zumba class was very high energy but I didn't know a lot of the music chosen but when they did playa  song I knew it was infinitely more fun. Perhaps with regular attendance I will grow more accustomed to the music selections.

I had a complimentary personal training yesterday as well for one hour and overall these were the results. I have excellent posture on the my left side but poor posture on my right. My poor muscle groupings are my Shoulders, Triceps, Abdominals, and to a lesser degree my Lower Back. My range of motion is excellent overall. The trainer worked me around my heart rate zones from my watch and was cautious about over-doing it and providing encouragement on the exercises I was most weak with. I burned 285 calories over the hours I spent with them working my upper body. Overall I wish I could see a trainer at least once a week but it's beyond expensive.

Friday, November 20, 2015

Happy Morning Playlist


Click Here to get the playlist off Spotify

Hula Hoop - OMI
Love Myself - Hailee Steinfeld
Shut Up and Dance - Walk the Moon
Brave - Sara Bareilles
Feel So Close - Calvin Harris
All About that Bass - Meghan Trainor
The Lazy Song - Bruno Mars
Put Your Records On - Corrine Bailey
Cheerleader - OMI

Tuesday, November 17, 2015

Trick Yourself Into Drinking H20


Okay, so I can't be the only person in the world that struggles to drink the right amount of water every day and thus struggling to lose weight.

So I did some research on what a person can do to "trick" themselves into drinking more water and some of the tips I found made really good sense and those I will share with you know and will update in 2 weeks about weather the experiment was successful personally.

1. Make drinking water a part of your routine. If you have a well-established routine adding a glass of water will make you more likely to get to the almighty 64 oz. I will personally add drinking a glass of water to following brushing my teeth in the morning and evening, when I arrive at work, when I leave work, on my 2 breaks and on my lunch. Just on drinking a glass of water when I do something that I always do I have found a way to drink SEVEN glasses of water.

2. Carry a water bottle with you and mark it with time increments so that you drink that much by a certain hour. I don't know that this one would personally work for me but it might for someone who doesn't have routines in their day.

3. Set alerts on your phone to go along with your routines or time increment bottle to further establish the time ritual.

4. Make it a game, try using Habitica, you can this to help establish regular routines if you don't have them already, bonus, there's a social/competitive aspect if this appeals more to you. They also have an accompanying app, in the app store search for HabitRPG.

5. Try infused water if you just can't stand the taste of nothingness.

Sunday, November 8, 2015

Re-Committing to Fitness


So I know I've written a post on the difficulties of being young with Heart Valve Disease and how I get discouraged and stop caring altogether but since my August Hiatus with my heart trouble I'm jumping back into the fitness swing of things. Yeah, I know, terrible timing, I'm committing to be healthy and fit during the hardest season - Holiday Season.

These are a few tips and reminders to avoid the Holiday Belly!

  1. Don't arrive to a party already hungry, you'll pig out on WAY too many sweets and desserts if you do or be inclined to take oversized portions on calorie dense dishes.
  2. If you're attending a potluck or are the hostess - make every effort to make sure the dishes you are making/bringing are nutritious AND delicious. Try searching for guilt free comfort food recipes for makeovers on your favorite dishes to be healthier. Try Cooking Light or Eating Well.
  3. Be mindful of your beverages; alcohol, soda, and juice are high in sugar and calories. If you do drink one of these do it in moderation and alternate with tea, coffee, or water.
  4. Plan 1-2 workouts a week, it might be too hard to commit to a half hour every day but at least try once or twice maybe when you're running errands make efforts to park further away or shopping time inefficiently.
  5. Do you, don't worry about what the hostess thinks if you skipping out on her "famous pecan pie". If you don't want it, don't feel pressured to eat it.

Monday, August 3, 2015

Work Walking Challenge Week #3

Daily Average Stats
47,245 Steps
19.77 Miles
41 Floors
3,622 Calories

I'm up from last week but I still haven't regained that overall steam I had in that first week. I did top myself in the personal best category this last week, I did 100,000 steps in one day! I finally got that last fitbit trophy for steps in a day. Now I just have to work through the floors in a day category but somehow I think that one is going to be MUCH harder. :/ But I will do it before the end of the year is out. It's on my Fitness Bucket List for this year. :D

Thursday, July 30, 2015

How To Get More Steps in Your Day



Okay so in doing this work challenge I have been asked how I manage to get so many steps into my day. Here are some of the things that I personally do to help get more steps into my day.

1. Place time blocks in my personal calendar on my phone that remind me 15 minutes ahead of time that I need to be walking soon if I'm not already. It helps to pair this with a special alarm on your phone to be a helpful reminder in case a notification ding isn't enough. I have scheduled three 2 hour blocks into my day entirely devoted to walking, that's 6 hours! I like to get up at 5:15 and walk until about 7:15 to say hello to other fittie and pet-walking neighbors. I block the first two hours I get home to walking from 5:20-7:20 before I settle into cooking dinner for the evening. I then take a walk from around 8:00-10:00 on my gym's treadmill so I can watch live TV while I walk during prime time when all my favorite shows are on. To keep myself from getting bored in these 6 hours I spend that time talking with my significant other, calling friends and family to catch up, listening to an audio book or news podcast. I don't like to listen to music while I walk because it makes the time feel longer than it is. It should be whatever will captivate your interest the most.

2. Be a fidgeter! That's right, fidget, do NOT sit or stand still. If your eating a sandwich, walk while you eat it. If your cooking in the kitchen step back and forth - likewise for brushing your teeth! March in place when you watch TV instead of succumbing to the Sitting Disease (see post from 7/29/15 for more information on that), put your laundry into the washer one piece at a time so you have to take multiple trips to the washer, same for putting away dry clothes and bringing in the mail. Call your folks and make laps around your living room!

3. Walk at work. Again, to avoid Sitting Disease, be sure to stop and get up at least every hour. Take the long way around the office and go to the furthest restroom (our furthest restroom is 5 floors away so I get about 500 steps every time I visit the loo!) Need a drink of water? Go to the furthest water phone - again for me 5 floors away! Just every hour find an excuse to get up even if it's just to throw something away. I know most folks have their own trash but it'll help if you put your trash away in the furthest central location.

4. It's easy to convert a desk into a standing desk. I purchased 3 shoe racks from Target and propped 2 on top of each other for my monitors so they'd be at the right height and a third to go in front for my keyboard and mouse. I spent $35 in total for this simple fix and I had gotten wood ones so they wouldn't look tacky. It's a little hard to type at first but over time it's something you can grow accustomed to.

5. Shop like your lost. Park in the furthest place from the entrance (bring an umbrella just in case) and take a walk around the whole store before you even put a single item in your cart and when you change departments when you do start shopping make another lap before you move onto another department. For obvious reasons do perishables last. :D If you don't have to worry about the items in your cart going bad take another lap around the store before you check out. Bring your groceries in one bag at a time, starting with your perishables, and don't ask the hubby or the kids for help.

6. Basically unless there is absolutely no reason why you couldn't be standing you can be walking in place!

Wednesday, July 29, 2015

The Sitting Disease - Are You Dying from It?


Okay first a very brief overview on the history of man, they were primarily either nomads spending most of their day hunting and on their feet or a farmer and spent most of their day farming also on their feet. There was no such thing as an 8 hour work day back then and there were no grocery stores so a person likely hunted or farmed as much as they were able in a day spending the majority (probably almost all) of their waking hours on their feet.

People today sit about 9.3 hours a day factoring for time spent at work and on the couch or at a desk for their leisure time. Now review back to the history of man. We were not built to sit, we were built to walk. Now this is where it gets really scary, sitting for 6+ hours a day makes you up to 40% likelier to die within 15 years than someone who only sits for 3 hours a day - this factors in if after those 6+ hours you exercise. Exercise will not deter the sitting disease.

Okay enough about how it's killing you physically, let's move on to how it's killing you emotionally. Obese people sit for 2.5 hours more than thin people, 1 in 3 Americans is obese. Sitting only expends the energy you body burns just from having working organs, you aren't burning off all that takeout we're all so fond of in our busy lives. 

Actually let me insert a rant into here real quick on the "busy life". The busy life entails a person who works for 8 or more hours, sleeps usually for only about 7, spends 2 hours in transit and then spends the remaining 7 hours surfing the web. You are NOT busy. You can make time for a healthier you. Actual busy people are so busy they schedule everything and even they can usually find one hour in their day to spend at the park or engaged in a non-sitting activity. End of rant.

When a person is sitting the electrical activity in your legs stops, your body is only burning 1 calorie per minute (your organs keeping you alive), really great digestive enzymes that help you break down that double cheeseburger drop down 90%, after sitting 2 consecutive hours your good cholesterol (HDL) drops 20% (FYI - this one is a factor for heart disease), and after 24 hours (I hope NO ONE really does this) insulin effectiveness drops 24% risking diabetes. I realize most people have to sit at work but you CAN get up every hour or so and walk to the water cooler or to the restroom to simple lower the sitting disease's effect.

People who sit and watch TV for 3 hours are 64% more likely to die of heart disease. Yeah, believe it, I watch several hours of TV a night and I have heart valve disease. It's all true. Now, when I want to watch TV I make sure to do it walking in place or streamed over a tablet or TV while I'm on the treadmill (way to reward healthy habits, with TV!).

Statistics were pulled from MedicalBillingandCoding.org, I claim all the snarkiness. :)

Monday, July 27, 2015

Work Walking Challenge Week #2


I lost a little steam this week once we actually passed the "finish" line but I aim to gear back up this week after the successful weight-loss!
 
Daily Averages
41,320 Steps
17.13 Miles
46 Floors
3,366 Calories
 

Tuesday, July 21, 2015

Stability Ball Bouncing - Miracle?



Okay, so part of what I've been doing to help increase my fitness level is bouncing on a stability ball instead of sitting still. Healthy Living has said you can burn about 50 calories in an hour bouncing on a ball instead of sitting. Think about this math for a moment, if you work an 8 hour day and you bounce through all of it, that is 400 calories. That is about what you would burn doing 45 minutes of Zumba. Yes it takes 8 hours but what else are you doing besides sitting anyway? It's an easy thing to add into your daily routine with little effort.

Am I saying this should replace your exercise? No. Good cardiac exercise and strength training is key. This is more like supplemental exercise. Besides, it will help you remember to get up and walk which is even better! I'm sure you're wondering if you'll look silly, yeah you probably will, but you'll be smiling like a goon while doing it because who can be mad while you're sitting on a trampoline?

I got mine from a friend who purchased it from Walmart and I don't find it distracting. Like with walking in place while working (standing desk hack - lift your monitors, keyboard, and mouse with stackable shoe racks) over time you re-learn skills and get better to accommodate for the perpetual motion. I've been using mine off and on for about a month now and continuously the last 10 days and no drawbacks as yet that I can see. :)

As to the effectiveness, I ran my heart rate monitor to track my calories burned over an hour and while Healthy Living quoted 50 calories, I found in an hour I actually burned 125 calories. I might be bouncing more vigorously or It might be because of my heart condition but either way I feel like 50 calories for an hour is a conservative estimate.

Sources
http://www.livestrong.com/article/529589-does-bouncing-on-a-yoga-ball-help-you-to-lose-weight/
http://healthyliving.azcentral.com/bouncing-yoga-ball-lose-weight-10647.html
http://woman.thenest.com/bouncing-yoga-ball-lose-weight-5553.html
http://www.thehappyrock.com/2007/06/02/strengthen-your-abs-and-burn-calories-with-no-effort/

Monday, July 20, 2015

Work Walking Challenge Week #1

 
 
So my company started a work week challenge whereby we are trying to get to 168,000 steps in 28 days (6,000 per day average). I am what some might call detrimentally competitive. Meaning, I would push myself to exhaustion to be the first team to reach 168,000 steps.  In my efforts to guarantee this wide lead I over-walked because it takes the team average. If you took the daily average of my stats they would be:
55,631 Steps
43 Floors
23.3 Miles
4013 Calories
 
Below are my stats from the week including daily steps, distance, floors climbed, calories burned, amount of sleep (before you cringe 6 hrs is about normal for me these days and I missed logging a few days) and minutes spent lightly, fairly, and very active. I actually reached a new daily best on Tuesday with 75,337 steps. Going for 80k some day before this challenge is over to get the next FitBit Badge. I'm sure you're burning to know, did I lose any weight? Sadly, no, because I kept stuffing my face with junk food. I'm sure if I had eaten right I would've lost something but such is life, I will do better this week.

Friday, July 10, 2015

Thinking of Rejoining LA Fitness

So I altered my work scheduled for the 15-16 school year to accommodate trips to the gym. I've got the cardio thing down pat but I know I need to work on my strength training. Originally I had hoped to join  a small local gym since they specialized in Pilates and strength training and classes are guaranteed to be smaller than seven people but they were soooo expensive, it was like $250 for 12 classes which is just crazy for a person just starting. I ultimately decided to join a signature LA Fitness Gym since they offered all the classes I wanted at the time I wanted and they had spa and sauna services which definitely suited me just fine. This is the schedule I'm looking to follow, it might be a little ambitious but I don't know what I'm capable of yet. I hope to have a personal trainer for maybe the first 2 months to get some additional assistance with the weight machine so I don't fear walking over into the weights area and looking like a complete n00b. The numbers in parenthesis is the highest possible calorie burn for the class.

I go back to the Cardiologist in September for a follow up and when they get me all situated properly again I will actually join and then post a review of the signature gym to let you all know if the extra dough is worth it or not.

Friday, June 26, 2015

The 16 Personalities - ESTJ-T

ESTJ Personality (“The Executive”)                    

"Good order is the foundation of all things." - Edmund Burke

ESTJs are representatives of tradition and order, utilizing their understanding of what is right, wrong and socially acceptable to bring families and communities together. Embracing the values of honesty, dedication and dignity, people with the ESTJ personality type are valued for their clear advice and guidance, and they happily lead the way on difficult paths. Taking pride in bringing people together, ESTJs often take on roles as community organizers, working hard to bring everyone together in celebration of cherished local events, or in defense of the traditional values that hold families and communities together.

Anyone Worth Their Salt Sticks Up for What They Believe Is Right...

Demand for such leadership is high in democratic societies, and forming no less than 11% of the population, it's no wonder that many of America's presidents have been ESTJs. Strong believers in the rule of law and authority that must be earned, ESTJ personalities lead by example, demonstrating dedication and purposeful honesty, and an utter rejection of laziness and cheating, especially in work. If anyone declares hard, manual work to be an excellent way to build character, it is ESTJs.
ESTJs are aware of their surroundings and live in a world of clear, verifiable facts – the surety of their knowledge means that even against heavy resistance, they stick to their principles and push an unclouded vision of what is and is not acceptable. Their opinions aren't just empty talk either, as ESTJs are more than willing to dive into the most challenging projects, improving action plans and sorting details along the way, making even the most complicated tasks seem easy and approachable.
However, ESTJs don't work alone, and they expect their reliability and work ethic to be reciprocated – people with this personality type meet their promises, and if partners or subordinates jeopardize them through incompetence or laziness, or worse still, dishonesty, they do not hesitate to show their wrath. This can earn them a reputation for inflexibility, a trait shared by all Sentinels (SJ), but it's not because ESTJs are arbitrarily stubborn, but because they truly believe that these values are what make society work.

...But Still Better Are Those Who Acknowledge When They Are in Error

ESTJs are classic images of the model citizen: they help their neighbors, uphold the law, and try to make sure that everyone participates in the communities and organizations they hold so dear.
The main challenge for ESTJs is to recognize that not everyone follows the same path or contributes in the same way. A true leader recognizes the strength of the individual, as well as that of the group, and helps bring those individuals' ideas to the table. That way, ESTJs really do have all the facts, and are able to lead the charge in directions that work for everyone. 

ESTJ Strengths

  • Dedicated – Seeing things to completion borders on an ethical obligation for ESTJs. Tasks aren't simply abandoned because they've become difficult or boring – people with the ESTJ personality type take them up when they are the right thing to do, and they will be finished so long as they remain the right thing to do.
  • Strong-willed – A strong will makes this dedication possible, and ESTJs don't give up their beliefs because of simple opposition. ESTJs defend their ideas and principles relentlessly, and must be proven clearly and conclusively wrong for their stance to budge.
  • Direct and Honest – ESTJs trust facts far more than abstract ideas or opinions. Straightforward statements and information are king, and ESTJ personalities return the honesty (whether it's wanted or not).
  • Loyal, Patient and Reliable – ESTJs work to exemplify truthfulness and reliability, considering stability and security very important. When ESTJs say they'll do something, they keep their word, making them very responsible members of their families, companies and communities.
  • Enjoy Creating Order – Chaos makes things unpredictable, and unpredictable things can't be trusted when they are needed most – with this in mind, ESTJs strive to create order and security in their environments by establishing rules, structures and clear roles.
  • Excellent Organizers – This commitment to truth and clear standards makes ESTJs capable and confident leaders. People with this personality type have no problem distributing tasks and responsibilities to others fairly and objectively, making them excellent administrators.

ESTJ Weaknesses

  • Inflexible and Stubborn – The problem with being so fixated on what works is that ESTJs too often dismiss what might work better. Everything is opinion until proven, and ESTJ personalities are reluctant to trust an opinion long enough for it to have that chance.
  • Uncomfortable with Unconventional Situations – ESTJs are strong adherents to tradition and when suddenly forced to try unvetted solutions, they become uncomfortable and stressed. New ideas suggest that their methods weren't good enough, and abandoning what has always worked before in favor of something that may yet fail risks their image of reliability.
  • Judgmental – ESTJs have strong convictions about what is right, wrong, and socially acceptable. ESTJs' compulsion to create order often extends to all things and everyone, ignoring the possibility that there are two right ways to get things done. ESTJs do not hesitate to let these "deviants" know what they think, considering it their duty to set things right.
  • Too Focused on Social Status – ESTJs take pride in the respect of their friends, colleagues and community and while difficult to admit, are very concerned with public opinion. ESTJs (especially Turbulent ones) can get so caught up in meeting others' expectations that they fail to address their own needs.
  • Difficult to Relax – This need for respect fosters a need to maintain their dignity, which can make it difficult to cut loose and relax for risk of looking the fool, even in good fun.
  • Difficulty Expressing EmotionThis is all evidence of ESTJs' greatest weakness: expressing emotions and feeling empathy. People with the ESTJ personality type get so caught up in the facts and most effective methods that they forget to think of what makes others happy, or of their sensitivity. A detour can be breathtakingly beautiful, a joy for the family, but ESTJs may only see the consequence of arriving at their destination an hour late, hurting their loved ones by rejecting the notion too harshly.

ESTJ Relationships

ESTJs are fairly unique in that their relationships don't really change as they progress from the dating phase into more steady, long-term relationships and further into marriage. Because they value honesty and straightforwardness so highly, people with the ESTJ personality type are likely to be clear about who they are, what they're like and what their goals are from the start, and to stick to those statements long-term. So long as their partner is able to take them at their word and follow suit, they are bound to be extremely stable relationships.

This Is the Chance to Do Something

This isn't to say that there isn't any growth of course – character development is always a high priority for ESTJs, and each life goal is important. Rather, it's that shifting moods, goals and desires are unlikely to fundamentally alter the basis of ESTJs' relationships.

There are certainly challenges, but ESTJs take their relationships seriously and are willing to put a tremendous amount of effort into ensuring that they remain strong and committed, and that effort pays off.
 
This may all sound a little stale, and indeed ESTJs are not spontaneous or unpredictable people, but they do very much enjoy taking their partners out and having fun. Social events and activities are ESTJs' idea of a good time, and while they may rely on familiar people and places, they do bring lots of energy and enthusiasm, which helps keep things interesting.

ESTJs approach intimacy with similarly physical, active intentions, and from fairly traditional ones as well. Wild ideas and poetry are for less mature personalities, or so ESTJs might say, though they do appreciate recognition and well-placed compliments to maintain high self-esteem. They may look for more stability in their sex lives than most, but ESTJs never fail to bring their characteristic vigor.
This hints at a challenge in ESTJs' relationships though, and that is emotional intimacy. Touchy-feely moments are few, as are verbal statements of love; this is usually fine, as ESTJ personalities find other, more tangible ways to express their affection. The problem is in recognizing the validity of those qualities in others, rather than simply dismissing them as pointless or irrational, something that can be extremely hurtful if ESTJs' partners are more sensitive.

Pay the Price to Secure the Blessing

ESTJs address conflict head-on with simple statements of fact – a very rational approach – but subtlety and emotional tact are sacrificed in the process. While ESTJs' level-headed, calm approach is appreciated by many, for others it is an uncomfortably direct approach. For all their social skills, ESTJs are especially bad at reading the emotional side of other people, and when it comes to their partners, it's more important than ever to try to improve.

ESTJs are people of strong principles and strong self-confidence. They use these qualities to protect their partners with admirable consistency. But people with the ESTJ personality type are also stubborn, with a firm belief in their rightness, and they can quickly damage more sensitive partners' fragile feelings. With this in mind, it is often best for ESTJs to find fellow Observant (S) partners in order to minimize communication barriers, with one or two opposing traits to balance their forceful character and provide opportunities for growth.

ESTJ Friends

ESTJs are strong, traditional friends who appreciate loyalty and shared values. Friendships with the ESTJ personality type are often defined by their mutual activities and routines, by external factors, more so than the sense of intellectual or mystical compatibility that many Analysts (NT) and Diplomats (NF) share among themselves. But this in no way diminishes the relationships – ESTJs' friendships of dependability and mutual interest can be powerful connections that endure life's changes with immutable constancy.

There Is No Pleasure in Having Nothing to Do...

Among their established friends, ESTJs show themselves to be outgoing and enthusiastic, always more than happy to bring others along for some healthy sport and outdoor activity. ESTJs sometimes get a little overbearing in their push for participation, but it's just because they want everyone to have a good time. ESTJs' friends are never short on invites to social activities and events, from tickets to a local ball game, to a weekend camping trip, to Sunday BBQ.

ESTJs seek strong friendships founded on trust and loyalty (though loyalty to family does come first). Active and with quick minds, people with the ESTJ personality type can't ever be accused of not doing enough to fend off a little boredom. While ESTJs may not always be the life of the party, they know how to play their part in making sure their friends have a good time.

The way ESTJs establish and maintain their friendships does limit the pool though, as they tend to seek out people who are similar to themselves, who share their respect for traditions and institutions. ESTJ personalities are naturally stubborn, and it can be hard for them to find enough common ground with people who constantly disagree with their principles and beliefs to really form those ties of friendship.

...The Fun Is in Having Lots to Do and Not Doing It

ESTJs' challenge in friendship isn't about finding fun things to do or people to do them with, but in finding diversity in their friends and activities. For all their community participation, ESTJs struggle immensely in even fully listening to differing opinions, let alone befriending people who consistently express alternate viewpoints. Whether about local political issues or the validity of a more emotional, idealistic disposition than they think is reasonable, ESTJs should make an effort to truly understand these alternate viewpoints.

Simply put, it's healthy for ESTJs to have some loyal opposition.
 
Exposing themselves to new ideas among acquaintances who think differently can do no harm – either people with the ESTJ personality type discover better ways and a stronger foundation, or they gain all the more confidence in their beliefs for having successfully defended them. Just as ESTJs may think those loners who spend their lives in their basements playing video games need to get out more, ESTJs themselves need to make sure they get out of their own bubbles of unchallenged opinions and beliefs.

ESTJ Parents                    

ESTJs' mantra of "hard work, tradition, respect" is best exemplified in their relationships with their children. In many ways, people with the ESTJ personality type are the classic 50's era father figure – very strict, and guardians of family traditions who have no trouble when it comes to enforcing the rules and standards they've established. Often seen as model citizens, ESTJs expect their children to carry that image, continuing the example they've set by being polite and respectful – insubordination is not tolerated.

ESTJs have a very responsibility-oriented life-view, a firm belief in the idea that one does what one can do in order to contribute to the family and community.
 
This view is of course extended to their children, and as soon as they are able, their children are expected to contribute in their own way, by cleaning their plates and their rooms and going to bed on time – by maintaining the order of things.

This inflexibility can become a challenge as their children grow into their more naturally rebellious adolescent years. ESTJs defend their own, and their relationships with their children are no different, but they expect their children to adhere to the structures they've put in place to ensure that protection. ESTJs enjoy creating secure, stable environments, and consider it an affront to have those considerations rejected – again, insubordination is not tolerated.

It's not that they have wild, high-flying hopes of perfection for their children – ESTJs are down-to-earth people and simply want to see their children develop into respected, responsible adults. But ESTJ personalities also want their children to be strong-willed and capable, and that is something that can only happen when they have the chance to make their own decisions, and the chance to face the consequences of those decisions, good or bad, with the love and support of their parents.

I've Got Big Shoes to Fill

They may face challenges as their children learn to balance a growing desire for independence with the respect and adherence to their duties required of them, but ESTJs do have a clear advantage of consistency and direct honesty that never leaves their expectations ambiguous. It can be a tall order, but ESTJs' children always know what they need to bring, and most will recognize and appreciate the dedication and hard work their parents brought in return.

ESTJ Careers

ESTJs' career paths are often as clear and straightforward as they are themselves. Though there are many directions they can choose to go, people with the ESTJ personality type almost always end up in situations where they have the opportunity to exercise their affinity for organization, structure, and follow-through. Providing further focus, ESTJs share a profound respect for tradition, stability and security, qualities which lend themselves well to progressing along clear paths to increased responsibility and dependability.

ESTJs' sense of loyalty results in them staying with a single employer as long as possible, and their reverence for established institutions often leads to work with well-respected organizations. Law enforcement, military service, hospitals and prominent legal firms are all able to recognize ESTJs' long years of service.

ESTJ personalities rise to the occasion and meet their obligations with enviable consistency, making them clear choices for advancement.
 
ESTJs are the image of the model citizen, and they strive to maintain this ideal throughout their careers. This helps them move forward into management as well – people with this personality type have many traits inherent to leadership, something that is often recognized regardless of their chosen industry. From the genuine enjoyment ESTJs feel in organizing other people to their knack for clearly expressing their principles, values and expectations, ESTJs are extremely effective managers.

Also fearsome leaders, ESTJs loathe disorganization, ineptitude, laziness and especially dishonesty, and when these values are crossed, ESTJ personalities do not hesitate to let their disapproval show. So long as everyone plays by the rules, ESTJs are incredibly efficient, their love of structure and thoroughness leaving a record of accurate, complete work that is on time and on budget. ESTJs are natural auditors, financial officers and business administrators, and any such and similar roles are excellent choices for them.

To the Victors Belong the Spoils

Hard work and self-motivation are also strong ESTJ principles, which makes them excellent sales representatives, whether in basic retail positions, part of office teams, or as independent agents. People with the ESTJ personality type stick to projects until they're finished, big or small, and are organized enough to make any necessary paperwork a mere minor inconvenience to their clients, rather than some baffling ordeal. These qualities combine to make the clear steps in advancement that ESTJs require in order to maintain a sense of accomplishment not just viable, but almost inevitable.

ESTJ in the Workplace

ESTJs show clear and consistent tendencies, and these are especially visible in the workplace. Whether subordinates, among colleagues or as managers, people with the ESTJ personality type create order, follow the rules, and work to ensure that their work and the work of those around them is completed to the highest standards. Cutting corners and shirking responsibility are the quickest ways to lose ESTJs' respect.

ESTJ Subordinates

ESTJs are hard-working and do things by the book. Though sometimes stubborn and inflexible, especially when presented with ideas that haven't been fully developed, ESTJ personalities are open to new methods that can be demonstrated to be better. However ESTJs are unlikely to do much experimenting on their own – adhering to stated responsibilities and fulfilling their duties is their primary concern.

ESTJs are also well-known for their loyalty and dedication, but in some ways this is contingent on their respect. People with this personality type are willing to voice their opinions, especially in deciding what is and is not acceptable – if provided with sensible responses that address their concerns, they are often satisfied with that. If ESTJs view their managers as illogical, dishonest or cowardly in their methods, they can be uncomfortably honest, if still calm and level, in voicing their opinions on that as well.

ESTJ Colleagues

ESTJs enjoy the hustle and bustle of well-organized workplaces. Honest, friendly and down-to-earth, ESTJ personalities are great networkers who enjoy connecting with others to get things done. Abusing this for advancement is unlikely, and is in fact something ESTJs frown upon. Shortcuts are irresponsible, and people with the ESTJ personality type lose respect quickly for those who try to push forward by showing off or promoting bold but risky ideas, making relationships with more inspiration-oriented colleagues a challenge.

ESTJs like to feel like they are a part of the team, and a part of the greater organization that they work for. To make sure this happens, ESTJs are nearly always willing to accept criticism that can help to improve their effectiveness, and always keep an eye on their surroundings to make sure they and their team deliver the results that are expected of them.

ESTJ Managers

ESTJs take genuine pleasure in organizing others into effective teams, and as managers they have no better opportunity to do so. While sometimes overbearing, even micromanaging, ESTJs' strong wills also serve to defend their teams and principles against diversions and cutbacks, regardless of who brings them. Laziness and bad work ethic are not tolerated by ESTJs under any circumstances.
ESTJs project natural authority, but they sometimes expect this authority to be abided unconditionally, resisting change and demanding that things be done by the book. Whether ESTJs' own book or the existing rules and traditions are used is subject to circumstances, but they do tend to rest on the security of tradition and precedent. Regardless, ESTJs' expectations are clearly expressed, leaving little room or tolerance for deviation from the agenda.

Conclusion

Few personality types are as practical and strong-willed as ESTJs. Known for their reliability and administrative skills, ESTJs are good at creating and maintaining a secure and stable environment for themselves and their loved ones. ESTJs' dedication is invaluable in many areas, including their own personal growth.

Yet ESTJs can be easily tripped up in areas where their rational and practical approach is more of a liability than an asset. Whether it is finding (or keeping) a partner, learning to relax or improvise, reaching dazzling heights on the career ladder, or managing their workload, ESTJs need to put in a conscious effort to develop their weaker traits and additional skills.

What you have read so far is just an introduction into the complex concept that is the ESTJ personality type. You may have muttered to yourself, "wow, this is so accurate it's a little creepy" or "finally, someone understands me!" You may have even asked "how do they know more about me than the people I'm closest to?"

This is not a trick. You felt understood because you were. We've studied how ESTJs think and what they need to reach their full potential. And no, we did not spy on you – many of the challenges you've faced and will face in the future have been overcome by other ESTJs. You simply need to learn how they succeeded.

But in order to do that, you need to have a plan, a personal roadmap. The best car in the world will not take you to the right place if you do not know where you want to go. We have told you how ESTJs tend to behave in certain circumstances and what their key strengths and weaknesses are. Now we need to go much deeper into your personality type and answer "why?", "how?" and "what if?"
This knowledge is only the beginning of a lifelong journey. Are you ready to learn why ESTJs act in the way they do? What motivates and inspires you? What you are afraid of and what you secretly dream about? How you can unlock your true, exceptional potential?

Our premium profiles provide a roadmap towards a happier, more successful, and more versatile YOU! They are not for everyone though – you need to be willing and able to challenge yourself, to go beyond the obvious, to imagine and follow your own path instead of just going with the flow. If you want to take the reins into your own hands, we are here to help you.

Saturday, June 20, 2015

Bump N Grind 2K - 2.5 Hr Playlist

      1. Ride Wit Me - Nelly
      2. Rollout - Ludacris
      3. Gasolina - Daddy Yankee
      4. Culo - Lil Jon, Pitbull
      5. Temperature - Sean Paul
      6. Shake Ya Tailfeather - Nelly
      7. Let Me Blow Ya Mind - Eve, Gwen Stefani
      8. Promiscuous - Nelly Furtado
      9. Hot in Herre - Nelly
      10. Yeah! - Usher
      11. Pon De Replay - Rihanna
      12. Get Ur Freak On - Missy Elliot
      13. What's Luv? - Fat Joe, Ja Rule
      14. Country Grammar - Nelly
      15. Don't Cha - The Pussycat Dolls
      16. Hips Don't Lie - Shakira
      17. Like Glue - Sean Paul
      18. Baby Boy - Sean Paul, Beyonce
      19. Give It Up to Me - Sean Paul
      20. E.I. - Nelly
      21. Flap Your Wings - Nelly
      22. St Louie - Nelly
      23. Batter Up - Nelly
      24. One, Two Step - Ciarra, Missy Elliot
      25. What's Your Fantasy - Ludacris
      26. Area Codes - Ludacris
      27. Hey Baby - Pitbull, T-Pain
      28. Limbo - Daddy Yankee
      29. What's That Girl - Eve
      30. Foolish - Ashanti
      31. Leaving - Ashanti
      32. Always on Time - Ashanti, Ja Rule
      33. Put it on Me - Ja Rule
      34. Livin it Up - Ja Rule
      35. Between Me & You - Ja Rule, Christina Milian
      36. Dip it Low - Christina Milian
 

Friday, June 19, 2015

Thursday, June 18, 2015

Fast Food Under 350 Calories - Steak 'n Shake


Original Steakburger
  • Single Steakburger - 280 calories
  • Single Steakburger with Cheese - 330 calories
Steakburger Shooters
  • BBQ - 140 calories
  • BBQ with Cheese - 170 calories
  • Chiptole - 160 calories
  • Chipotle with Cheese - 180 calories
  • Frisco - 160 calories
  • Frisco with cheese - 190 calories
  • Garlic - 250 calories
  • Ketchup & Mustard - 140 calories
  • Ketchup & Mustard with Cheese - 160 calories
  • Ketchup & Onion - 140 calories
  • Ketchup & Onion with Cheese - 160 calories
  • Plain - 130 calories
  • Plain with Cheese - 150 calories
Sides
  • Applesauce - 90 calories
  • Apple & Caramel - 120 calories
  • Baked Beans - 290 calories
  • Cottage Cheese with Pineapple - 150 calories
  • Coleslaw - 140 calories
  • Small Garden Salad - 45 calories
  • Bowl Veggie Soup - 130 calories
  • Cup Veggie Soup - 60 calories
  • Cheese Fries Small - 90 calories
  • Cheese Fries Medium - 180 calories
  • Cheese Fries Large - 190 calories
  • Chili Cheese Fries Small - 210 calories
  • French Fries Small - 240 calories
  • Cajun Fries Small - 250 calories
  • Parmesan Herbs & Cheese Fries  Small - 250 calories
  • Salt N Vinegar Fries Small - 250 calories
  • Sea Salt N Pepper Fries Small - 250 calories
  • Fresh Handcut Fries Small - 300 calories
  • Salt n Vinegar Fresh Cut Fries Small - 300 calories
  • Sea Salt n Pepper Fresh Cut Fries Small - 300 calories
Salads
  • Grilled Chicken Salad - 270 calories
  • Small Garden Salad - 45 calories
  • Blue Cheese Dressing - 130 calories
  • Honey French Dressing - 120 calories
  • Honey Mustard Dressing - 130 calories
  • Ranch Dressing - 150 calories
  • Reduced Fat Balsamic Vingarette Dressing - 50 calories
  • Thousand Island Dressing - 130 calories
  • Zesty Italian Dressing - 80 calories
Desserts
  • Chocolate Chip Cookie - 200 calories
  • Oreo Ice Cream Sanwhich - 240 calories
Breakfast
  • Shooter with Bacon - 170 calories
  • Shooter with Sausage - 180 calories
  • Breakfast Bowl without Hashbrowns - 240 calories
  • 1 egg scrambled - 80 calories
  • Side Order Bacon x2 - 100 calories
  • Side Order Sausage - 200 calories
  • Side Order Hashbrowns - 260 calories
  • Side Order Shredded Hashbrowns - 320 calories
  • Potato & Egg Taco - 180 calories
  • Sausage Egg & Cheese Taco - 180 calories
  • Toast Rye Buttered - 240 calories
  • Toast Sourdough Buttered - 230 calories
  • Toast White Buttered - 260 calories
  • Toast Wheat Buttered - 210 calories
  • Yogurt Parfait - 210 calories
Honorable Mentions (these are almost 350 calories)
  • Very Berry Strawberry Small - 370 calories
  • Orange Freeze Small - 390 calories
  • Strawberry Sundae - 390 calories
  • Strawberry Milkshake Small - 400 calories
  • Strawberry Banana Milkshake Small - 400 calories
  • Mocha Milkshake Small - 400 calories
  • Vanilla Milkshake Small - 400 calories

Tuesday, June 16, 2015

Tuesday Workout - Walk

 
 
Lesson Learned: That when you set a machine to leg work out, my heart rate will not go as high and the calorie burn will not be as significant. That said, my sweat stains were very much concentrated on my glutes, thighs, and back so maybe not necessarily a bad thing. I put on a dress today that is usually kinda snug around the hips and it was fractionally looser.

Reflection: I spent a pretty equal distributions among Zones 2, 3, 4, and 5 and that feels like a win!

Today I Listened to: Episode 3 of Android App "The Walk" in between points of speaking I listened to An Ember in the Ashes Audiobook.

How To Shop Smart Using Apps


Okay,  these apps are my Weekly Shop Toolkit.
  1. Speedway - this is the closest gas station to my house and it just so happens they offer a reward system for buying gas there and purchasing snacks there so I know before I go to complete my shop that I will go for gas if it is needed and probably pick myself up a speedy freeze while I'm there to keep cool.
  2. Fifth Third - this is my bank, but if you have another bank it just makes good sense to download the app and make it a part of your561 weekly toolkit to know how much money is in the account and what bills have yet to be paid so you don't overextend yourself.
  3. Flip - I like to look through all the local ads first and make a note of anything that I need to have for house replenishment and looking at the sales helps me determine my meal plan for the week. That's right I plan my meals around the deals.
  4. Cartwheel - After checking out Flip I'll login in to the Target savers app cartwheel to see if there's a deal on anything I needed or might use as a meal option in Cartwheel. Bonus if it's something I can stack!
  5. Snap! - This app is backed by Group on. Essentially if you buy something from the list and take a picture of your receipt you earn money back and when you reach a certain amount you get that money back! Again, use this to determine your shopping list for anything you might need or could use.
  6. Checkout 51 - This app functions much like Snap! Upload a receipt to get money back!
  7. ibotta - This app lets you earn money back by first taking a poll, learning a video, doing a review, or learning a fact and then if you purchase the item scan in the receipt to get money back!
  8. Grocery King - I use the free version since I only use this to keep track of the items I need to buy. It limits the number of loyalty cards you can enter to 2. I haven't tried the pantry function yet to determine how many items you can track in your "pantry" yet but I will update this when I do know.
  9. Shopkick - check into store locations and scan items to earn points towards store gift cards!
  10. Fooducate - So you're standing in the grocery aisle staring at the section of peanut butter but you're trying to determine which is actually the healthiest, for Fooducate this is no problem. You tell it the things you want to avoid and the things you want and it will "grade" items you scan and let you know via letter grade if it a good choice for you. Heads up, the highest score you can get for a Strawberry fruit spread is a B, lol.
  11. RedLaser - Say you happened upon an item that might be a good idea to try but since it wasn't on your shopping list you don't want to splurge more than you have to, this app is great at finding the same item in other locations and tells you which has the lowest price.
  12. Calculator - So you can tally the cost of items as you place them in your cart, this will keep you from adding too many "extras" into the cart.
  13. BeepnGo - Loyalty card holder, it scans your loyalty cards and lets you know when promotions are happening at your favorite stores. Win!
  14. Smoopa - I use this as a piggyback off of ReLaser, if no one currently has the item at a price I am willing to pay you can setup Smoopa to let you know when an items fall to a certain price. Great for not necessary purchases.
  15. Wal-mart - If you do end up shopping at Walmart be sure to scan in your reeipt! If there's any major competitor with a lower price they match it and give you the difference to redeem on a digital gift card.

Monday, June 15, 2015

Monday Workout - Incline Interval Walk

 
 
Lesson Learned: I am staying at a hotel for a work conference and they have a decent gym but because I was so focused on getting it done I didn't even notice they had a huge rack of towels I could've used instead of continually wiping the sweat from my eyes. Also, that I do not like the Heart Rate Monitor pre-programmed workout, because of my heart condition it spikes high with little effort so even though I was barely moving it kept slowing my pace and incline further. That said, I LOVED the Aerobics pre-programmed workout. It started you at incline 0, then after a few minutes moved to 1 then to 2 and then 3 and then to 4 and back down the line, just like real hills. It worked my heart rate pretty hard core and even though I was COMPLETELY DRENCHED in sweat (seriously, not a dry spot on my clothing) I still felt really good. I kept the pace between 3 and 4.5 and it just felt great.

Reflection: Finished my workout at 9,000 steps so I only need to walk another 20 mins or so today to meet my goal. I will probably do another short workout after dinner depending on how bad I was.

Today I Listened to: Spotify Playlist Just Dance 2015, my power jam was Break Free, those 42 seconds I was in the highest heart rate zone I was jamming out to the chorus line. I can't say it enough I FEEL FANTASTIC like I can take on anything.

Why You Should Work Out On Your Vacation


I'm sure we've all heard about how it takes 2 weeks to make a habit, it's just as easy for a habit to be unlearned by simply skipping a ritual several days in a row and then you have to go through that re-learning phase to make it a habit again. Simply said, don't skip out on your workouts just because you're traveling because you'll struggle to fit it back into your routine.

Beyond that, the awesome benefits of working out often negate some of the problems that come with traveling: stress and sleeplessness.

It's incredibly easy to partially maintain the habit by using a hotel gym, bringing your running sneaks with you and explore the neighborhood in the morning, or perhaps bringing fitness DVD or have one downloaded to a USB drive. If you decide to explore be sure to consult the concierge desk on the best (ie safest) places and times to go for a jog. If these options are too much for your trip pack your swim suit, it wont take up much room and swim a few laps. If the hotel doesn't have a gym and you aren't keen on leaving the grounds go up and down the stairs, it is some seriously excellent cardio.

Sunday, June 14, 2015

Sunday Workout - Walk

 
Lesson Learned: All my workouts no matter what always start in the in the Blue and Teal zones but after the 30 minute mark even with about the same amount of effort my heart rate goes into the Green zone and sporadically into the Orange zone. So I know from now on I need to commit to workouts that are at least one hour to see the progress I want to see.

Reflection: Got my 10,000 steps in only 1 hour and 12.5 minutes! YAY! I'm super proud of staying in the green zone for about half of my workout. Out of curiosity I weighed myself this morning following my workout, WAIT FOR IT, DRUMROLL PLEASE, 128.8 with 24.8% fat!!! Breaking into the 120s after being in the 130s for so long feels really good. No measureable different in my waist line but I feel better about myself anyway. ::Great big pat on the back:: Hope everyone has an awesome week!

Today I Listened to: Episode 2 of Android App "The Walk" in between points of speaking I listened to my Spotify Playlist Bump N Grind 2K.


Weekly Progress Report - June 7-13

 

Total Steps: 82,769
             Last Week: 57,237
             Change: +25,532
Total Miles: 34.69
             Last Week: 23.51
             Change: +11.18
Weight: 130.4
             Last Week: 131.6
             Change: -1.2
BMI: 23.1
             Last Week: 23.4
             Change: -0.3
Fat%: 26.2%
             Last Week: 26.4%
             Change: -0.2%
Fat in Pounds: 34.1648
             Last Week: 34.7424
             Change: -0.5776

My Reflection on this week's progress or lack thereof: I didn't make the progress I wanted to make but I didn't 100% commit to completely healthy eating choices this week and on a few days I didn't meet my step, mileage, caloric burn & activity goals. However progress is progress even if it is small so I am not too discouraged. Below are my weekly stats.