Sam2b's Blog

More exercise

sam2b — Fri, 15 Jul 2011 05:38:54 +0000

I started running again. Starting kinda slow, just 15 minutes of interval training with 30 second full run and 60 seconds walk. This doesn’t include a 5 minute warm up light jog and stretch. The gym work outs are going well 2x each week but when it comes down to it I just need more daily activity. The 15 minute runs are quite enough for now, but I want to work my way up to 30+ minutes like I used to. I plan to also break it up with some slower constant runs in place of interval runs. I like the theory behind interval training – it yields faster results in cardiovascular endurance and calorie burning.

Bio Strath and more Omega-3

sam2b — Tue, 03 May 2011 18:09:53 +0000

Continuing more research after another recent depression I found several resources that may help. I’m not looking for a magic pill, but rather I’m accepting the fact it going to take true effort to combat depression.

1) I discovered www.Cure-Your-Depression.com and following Merri Ellen’s research and at least considering it as more options.

2) I discovered the supplement Bio-Strath from www.NaturesAnswer.com. 2 tablets 3x daily.

3) I increased my Omega-3 fish oil fatty acid supplements by 200% (from 2,000mg to 6,000mg daily) containing both DHA and EPA. 3 capsules 2x daily.

4) Walnuts. 1/4 cup about 3x daily. I keep them refrigerated for prolonged freshness.

5) Higher protein diet containing chicken breast and protein powder, however not excluding carbs and fats of course.

So far I feel good since the increase of Omega-3 fish oil from Olympian Labs 48 hours ago. Just today I started Bio-Strath. Naturally with all this I am still drinking several glasses of water each day – about 1/2 gallon or more. I should be eating foods that provide these oils but not as of yet, hence the need for supplementation. I admit what I am failing to do is exercise daily (30 minutes of something), even just walking. This is one of my difficult struggles, but I’ve done it in the past with success so I’m obviously physically able.

My goals are to not be depressed, but not feel jittery or manic in any way. I want restoration of energy and ambition to get work done and with focus. I hope for increased memory retention and recall as well. These few goals would make a large difference in my life. Throughout the next 30 days I hope to see a difference on way or another. If not it would pure faith these supplements are good for me, but I expect to feel a difference. The area these supplements will impact is the brain.

187 lbs – Feeling a little better

sam2b — Wed, 27 Apr 2011 20:13:53 +0000

Since the Day-Light arrived I’ve been using it 30 minutes 1-2x daily. I’ve noticed I’ve been sleeping better, and when it is about 10-11pm I am totally ready to hit the pillow saw some wood! Coincidentally I’ve lost about 5 lbs in the past few weeks. Today I’m 187 lbs when I first woke up and pee’d in the morning. A couple of day’s ago it actually said 186.4!! I did a double take and re-weighed myself but only to see the same weight. It may be more body fluids also since I’ve lowered my carb & water intake. Carbs hold onto water. I’ve been fitting into size 32″ jeans again too, Yay!!!

I’ve not been visiting the gym like I would like due to still moving crap out of my old apartment, but the good news is I’m now finished moving as of today. I’ve been selling things, giving things away, and trashing things I don’t need or want. Too much clutter. That’s besides the face I don’t have as good of storage space in this new place.

I plan on visiting the gym more frequently for both 1hr Yoga class 5x weekly, and 3 routines on the machines. I just need the drama to stop, damn it!

Day-Light

sam2b — Sat, 09 Apr 2011 06:24:58 +0000

My Day-Light is arriving Tuesday, so I’m excited to start my therapy. Supposedly all I need is 30 minutes daily first thing in the morning. I hope to see a difference with only 30 minutes, else I’ll use it twice daily. While I’m waiting I’ve been making an effort to walk outside without sun glasses for about 1hr each day this week. I believe the exposure to the Sun is helping as light therapy, and I notice I’m more naturally tired at night time.

I also did some reading on water consumption and how water toxification is possible when consuming too much water in a short period of time. I admit to drinking allot of water each day, and some times 2+ glasses in one sitting. My new drinking glass is 1/2 the capacity and I’m also drinking less daily. I read one’s body should stabilize within 3 days after decreasing water quantities consumed. Maybe I might feel less bloated? We’ll see. I also decided to cut my dose of multivitamins in 1/2 to see how I feel. If no worse then I will be saving money.

I am very much looking forward to experiencing all the benefits of the light therapy – I’m envious of the stories I’ve read.

SAD struck

sam2b — Wed, 06 Apr 2011 00:42:53 +0000

Yoga was great, but some events happened thereafter that inhibited me to attend the following week. My car broke down, but is being repaired. Coincidentally the week I attended Yoga and within 7 days later I started to feel pretty damn depressed – pretty odd to just overtake me like that. I began researching and was reminded of SAD (Seasonal Affective Disorder). Seattle people are more likely to be affected with all the non-sunny weather. It can really affect one’s mood and outlook adversely.

I learned light therapy is very effective (not affective), particularly 10,000 lux lamps. I decided to buy this lamp from Uplift Technologies and saved $100 on Amazon vs. a local store and with free shipping. No brainer. I plan to use this lamp morning and afternoon all during the non-sunny day periods Seattle experiences. I had a terrible winter while suffering from SAD and I didn’t realize it. With internet reading and YouTube I rediscovered light therapy, aka “happy lamps.” Just reading the testimonies was a bit of a relief already. So light therapy is my new fitness thing. When my car is repaired, I’ll get back to the gym.

Yogie

sam2b — Wed, 30 Mar 2011 04:50:13 +0000

Let me tell you: not only am I drunk with a full bottle of wine, but I also watched an erotic movie. So just let me say “holy shit”.

Okay, rewinding 4 hours… I did my first Yoga class tonight. I was a bit more on the self conscious side, however I was still able to enjoy the spiritual connection with the body. I was surprised how flexible I was with some maneuvers, and others I was clearly not as flexible. I wonder how Yoga class would be like with a full bottle of wine?????? Yumminess. LOL

Ok, I’m stopping here and now before I make a total ass of me self. b-bye.

190, 33% of goal

sam2b — Fri, 18 Mar 2011 21:10:11 +0000

I’m now 190. Of my goal of 180 that is 33% finished. While a mere 15 lbs it’s still difficult to correctly loose fat.

You ask “So what are you doing different now?”

I’m trying a bit of an experiment – basically reducing my daily caloric number in a 24 hour period. I’ve reduced by about 400-500 calories/day by eating about 1/2 of a normal portion every 2 hours, mostly chicken, fruits, vegies, and salads, along with excercise. The frequency keeps the metabolism in high gear, and helps me keep my sanity. Truthfully I don’t feel I’m starving.

I hope to hit 180 in 10 weeks.

Injury setback

sam2b — Mon, 14 Mar 2011 17:00:46 +0000

February I suffered injury to my SI joint. This is very limiting and painful. With time and care it will heal but over the span of 2 years. This is frustrating since I prepaid for several training sessions – virtually waisted. The cause of my injury is muscles imbalanced all around my core, and very tight/short hamstrings. The problem is the injury somewhat inhibits me from stretching my hamstrings now.

Again with the help of youtube (and this time a doctor) I am healing slowly but surely. My biggest exercise now is walking 2.6mph for 40 minutes with a 15 degree incline. I am sopping wet with sweat!

More cardio

sam2b — Wed, 16 Feb 2011 18:59:53 +0000

I have begun an additional cardio schedule 4x week in addition to strength training 2x week. It it’s recommended to work out no more than 6x week. My goal is the same: to lower fat while increasing muscle. All the while I am consuming 200g of lean protein.

Over carb’d

sam2b — Sun, 16 Jan 2011 19:03:44 +0000

I’ve been on a lean protein food consumption schedule for two weeks now, only reducing carbs by 25%. I was under the weather Saturday so I ate non-protein foods totaling a 60+% carb consumption for Saturday. I didn’t feel so peppy Saturday day and night, and when I woke up Sunday morning I felt horrible and slept in until 10am. I believe this is due to over-carbing the day before.

This may be TMI, but I noticed when I am on a lower carb food consumption schedule I noticed bathroom visits are allot more healthier and solid. Kinda gross, but leads me to conclude my body better agrees with a lower carb and/or higher protein diet. That is interesting to me, and great to know. I think everyone wants to have a healthy bathroom visit. (PS: it didn’t smell bad either!)

I’m using the web site www.LoseIt.com for my food log journal along with the nifty iPhone app. I can’t wait until the Android app is released (if ever). I inquired and it sounds like there is an Android LoseIt app under development. The auto-calculation of all food nutrition as I slide the portion amount up or down is awesome. I also love the daily percentage calculation of fats, proteins, and carbs. This percentage help me stay on track for the right ratio for muscle recovery.

I would do my weekly weigh in but knowing I over carb’d I’m not optimistic. Carbs hold onto water, and water is damn heavy. I also feel more bloated too, so… maybe next week. :)