EXERCISE SUPPORT GROUP -week of 9/16

**Michael Welter** · #1 Sep 16, '07, 9:55 am

Good morning, and happy Sunday, everyone. Today os the first day of brand new week! That means it's time to set goals.

My goals are the same as last week: run 22 miles, including a 7 mile long run.

Once again, I started the week with my long run. So I've run 7 miles this morning. Now my legs are tired.

BTW, pyropam has a birthday this week. Happy birthday, Pam!

**Michael Welter** · #2 Sep 16, '07, 9:58 am

Quote:

Originally Posted by pyropam

I have a question for some of you...

I have been adding up my calories over the past 3 days... I'm eating less than 1500 calories per day including beverages. I am trying to get in shape, not necessarily lose weight.

How many calories should I take in everyday? I'm 5'5" tall and I weigh 130 pounds. I'm 43 (44 next week).

I don't usually eat breakfast or lunch. I have a snack mid-day and I have dinner at around 6:30. I drink mostly coffee (black) and water throughout the day.

Thanks... Pam

Pam, what do you mean by getting in shape? Are you trying to tone yourself, or build muscles, or . . .? I agree with what the others have said, skipping breakfast, as well as lunch, isn't the best way to be healthy. By eating one meal a day, you body will start to conserve energy throughout the day, leaving you less energy. You'd be better off eating 2-3 small meals a day, than 1 big meal.

tkdnick · #3 Sep 16, '07, 10:32 am

Nice job starting the week off with 7 miles Michael. You're a stud!!

I don't think I'm going to really set any concrete goals this week since I'm going to be out of town for half of it. My goals are just to eat responsibly and exercise when I have the opportunity. Already hit an intense bike class this morning.

tkdnick · #4 Sep 16, '07, 10:35 am

Quote:

Originally Posted by Michael Welter

Pam, what do you mean by getting in shape? Are you trying to tone yourself, or build muscles, or . . .? I agree with what the others have said, skipping breakfast, as well as lunch, isn't the best way to be healthy. By eating one meal a day, you body will start to conserve energy throughout the day, leaving you less energy. You'd be better off eating 2-3 small meals a day, than 1 big meal.

Excellent points Michael.

If I might add some additional information from a guy who has lost 44 lbs in the past 8 months. Breakfast is definitely the most important meal. Your body has gone around 12-15 hours without eating & as Michael said, will go into conserve mode if it doesn't get food. I have found that by eating 5-6 small meals (each around 400 calories for me) I am able to keep myself from getting hungry & keep my metabolism as a decent rate.

If you are trying to lose fat content, then you will need to stay hard & fast to that 1,500 calories plus exercise regularly.

If you are trying to build muscle, then you might have to increase to 1,700-1,800 calories, with the additional calories coming from protein.

**Michael Welter** · #5 Sep 16, '07, 11:20 am

Quote:

Originally Posted by tkdnick

Yesterday's totals
Exercise: TKD tournament from 11:00-6:00. I took 2nd place in weapons, forms, & sparring, so I'm pretty happy with that. That puts me in either 1st or 2nd for each category for championships in a couple of months.

Nick, that's incredible! You've really come a long way, with all that weight loss, and your TKD success.

aurora77 · #6 Sep 16, '07, 11:30 am

Yesterday I ran/walked 3 miles!!! I'm so proud of myself! I hope to do the same today if I can kick this headache. My goal for the week is to do 12 miles total. I want to do at least 2 miles a day, hopefully more. I also want to be able to run at least a half mile at a stretch without stopping to walk (I'm doing a quarter mile now). Little by little I'm going to get in shape.

**Michael Welter** · #7 Sep 16, '07, 11:36 am

Quote:

Originally Posted by aurora77

Yesterday I ran/walked 3 miles!!! I'm so proud of myself! I hope to do the same today if I can kick this headache. My goal for the week is to do 12 miles total. I want to do at least 2 miles a day, hopefully more. I also want to be able to run at least a half mile at a stretch without stopping to walk (I'm doing a quarter mile now). Little by little I'm going to get in shape.

WOW! 3 miles . . . great job! You'll be able to make that 12 mile goal. Kepe up the good work!

**Katie1723** · #8 Sep 16, '07, 11:42 am

I am going to add some stair running to my repertoire. I am going to shoot for another 50 in 5 week.....maybe add more hills too.
Kathy

aurora77 · #9 Sep 16, '07, 11:50 am

Quote:

Originally Posted by Katie1723

I am going to add some stair running to my repertoire. I am going to shoot for another 50 in 5 week.....maybe add more hills too.
Kathy

I was thinking of you yesterday as I was doing my 3 miles. It took me about 45 minutes to do them and I was thinking how you did 5 in that time, definitely motivated me!

imamom · #10 Sep 16, '07, 12:57 pm

i'm here

groomed one if my english cockers for 2 hrs... i'm sore... but he's happy as a lamb!

pyropam · #11 Sep 16, '07, 5:02 pm

Ok here we go.. My goal for this week is to have breakfast and/or lunch everyday and increase my calorie count to at least 2000 calories per day. I also plan to walk at least 12 miles this week.

I've started with 3 miles today! And I had lunch! I also played some baseball with my son.

Kathy had asked how much water I drink?? Well is was only about 2 bottles per day... But with the walking that has increased to about 4 bottles per day.

sbilik · #12 Sep 16, '07, 6:42 pm

My goals are as they were last week: attend step classes Monday, Wednesday, Friday, and Saturday mornings. Hopefully this week I won't be as careless as last week and leave my gym bag at home as I'm rushing out the door to work. [as I did last Monday...] Last week I managed Wed, Fri, and Sat. attendance.

In fact, I'm going to pack the bag now and load it into the car tonight before I forget again. Monday mornings are always hectic. Might as well take care of it now while my wife and I are relaxing. [just got the five kids down to bed...]

Hope you all had a nice weekend. It was gorgeous here today in New England! Sunny, cool temps, dry air. In a few months we'll all be going through New England cabin fever as we wait out yet another Nor'easter or Alberta Clipper...

Quote:

Originally Posted by Michael Welter

Good morning, and happy Sunday, everyone. Today os the first day of brand new week! That means it's time to set goals. My goals are the same as last week: run 22 miles, including a 7 mile long run.

Once again, I started the week with my long run. So I've run 7 miles this morning. Now my legs are tired.

Suat · #13 Sep 16, '07, 9:57 pm

This week for me is going to be strange. I am on vacation now in Las Vegas. The hotel does not have an exercise room and the man at the front desk had never had someone ask about running spots before. Another gentleman suggested running down the strip, so I will try that tomorrow morning. At least on Thursday I will be back home and able to put in a good 20-25 miles before leaving on Friday for Switzerland. That should have some great running :-).