I realized I have been going to bed later and later. And when I don't get enough sleep I'm like a fire breathing dragon. I get so cranky! A goal of mine for sometime has been to be in bed by 10:30pm. This gives me the amount of sleep I need so I can function and be happy. The CDC website has a section about sleep and how they now believe that lack of sleep is associated with the onset of many chronic diseases such as diabetes, cardiovascular disease, and obesity. Your goal this week is to figure out how much sleep you need to feel you are fully functioning and not a fire breathing dragon. Set a bedtime for each night and then go to sleep! Good luck and sweet dreams. http://www.cdc.gov/features/sleep/
Monday, June 2, 2014
Monday, May 26, 2014
Move It Monday
Alright, since I already missed my assigned week to make a post I thought I'll write one today! I did really bad last week, especially over the weekend. The "I'll start on Monday" thought came to my mind like it always does. And then I found this site: Move It Monday http://www.moveitmonday.org/. The site has free workouts and fitness tips but what I really liked was their "Monday Mile" challenge. Every Monday they challenge people to walk, jog or run 1 mile with family and friends. I figured that was something we all can handle, and is a good way to start out the week. There is a link to some apps that help you map out 1 mile in your area. I learned from their page that the CDC recommends 150 minutes of moderate physical activity a week for adults. That breaks down to 30 minutes a day, 5 days a week. It takes an adult in average shape about 30 minutes to walk a mile, so if we just do 1 mile on Mondays that takes care of one day! If anything in my life is to become a reality, I have to plan it out. My plan for this week is to work out 30 minutes each day. I will be doing one of my kettle ball videos tonight, walking tomorrow, a work out video Wed and Thursday and walking Friday and Saturday nights at work. Next Monday I'll be starting the Monday miles. I will have to walk it at first I'm sure, but eventually I hope I can at least run 1 mile. We will see how long it takes me :) What's your plan for this week to get in 150 minutes of exercise? https://www.youtube.com/watch?v=PpRadZQic_0#t=23
Tuesday, May 13, 2014
Sunday, May 11, 2014
Okay, here I go again. Seems I didn't post my first blog......
this might seem a little long, but don't let that stop you. And don't be intimidated by the math, it really isn't that hard!
This challenge is to find out what your BMI and BMR are so you can figure out how many calories you should be eating each day. And just to let you know...according to our calculations, Dad and I are both obese and I have a higher percentage of body fat than Dad does!
1) Weigh yourself. First thing in the morning, naked, after peeing!
2) Using a measuring tape gather your measurements. For men, measure your neck and your abdomen just below your belly button. For women, measure your neck, your waist ( at the narrowest part of your torso), and your hips ( just below your hip bones. The tape should come across the top part of your buttocks. I can never say that work seriously.)
3) Go to http://www.linear-software.com/online.html Put in your gender, age and weight. Enter your measurements in the "Tape measurement method". Hit calculate. Scroll down to see your results. This is where I found out Dad and I are obese. But Kjirsten, even though dad is obese, he still isn't 50% fat!
Now you need to know your BMR (basal metabolic rate). This lets you know how many calories you need to eat to maintain the weight you are at, or to lose weight.
Get a calculator!
Women: BMR = 655 + (4.35 x weight in pounds) + ( 4.7 x height in inches) - (4.7 x age in years)
Men: BMR= 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 x age in years)
Now you need to factor in your activity level....
Little or no exercise : BMR x 1.2
Sports 1-3 days a week : BMR x 1.375
Sports 3-5 days a week: BMR x 1.55
Sports 6-7 days a week : BMR x 1.725
Extra active; sports and a physical job : BMR x 1.9
Now you know how many calories to maintain the weight you are at right now. If you want to lose 1 pound a week, subtract 500. If you want to lose 2 pounds a week, subtract 1000. Subtracting 1000 put Dad and I at an extremely low calorie count. So we are going for the 1 pound a week, but possibly trying to exercise more.
We are doing the Dash Diet. Kelsey learned about it in school. It isn't a crash diet. It is based on healthy scientific reasoning. It is supposed to help with your blood pressure as well. I checked the book out from the library.
I think it really helps to keep track of your calorie intake on my fitness pal, and to plan your meals!
This first week might be a little rough, as we haven't done any planning or grocery shopping yet. Oh well, good luck everybody!
Mimi
this might seem a little long, but don't let that stop you. And don't be intimidated by the math, it really isn't that hard!
This challenge is to find out what your BMI and BMR are so you can figure out how many calories you should be eating each day. And just to let you know...according to our calculations, Dad and I are both obese and I have a higher percentage of body fat than Dad does!
1) Weigh yourself. First thing in the morning, naked, after peeing!
2) Using a measuring tape gather your measurements. For men, measure your neck and your abdomen just below your belly button. For women, measure your neck, your waist ( at the narrowest part of your torso), and your hips ( just below your hip bones. The tape should come across the top part of your buttocks. I can never say that work seriously.)
3) Go to http://www.linear-software.com/online.html Put in your gender, age and weight. Enter your measurements in the "Tape measurement method". Hit calculate. Scroll down to see your results. This is where I found out Dad and I are obese. But Kjirsten, even though dad is obese, he still isn't 50% fat!
Now you need to know your BMR (basal metabolic rate). This lets you know how many calories you need to eat to maintain the weight you are at, or to lose weight.
Get a calculator!
Women: BMR = 655 + (4.35 x weight in pounds) + ( 4.7 x height in inches) - (4.7 x age in years)
Men: BMR= 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 x age in years)
Now you need to factor in your activity level....
Little or no exercise : BMR x 1.2
Sports 1-3 days a week : BMR x 1.375
Sports 3-5 days a week: BMR x 1.55
Sports 6-7 days a week : BMR x 1.725
Extra active; sports and a physical job : BMR x 1.9
Now you know how many calories to maintain the weight you are at right now. If you want to lose 1 pound a week, subtract 500. If you want to lose 2 pounds a week, subtract 1000. Subtracting 1000 put Dad and I at an extremely low calorie count. So we are going for the 1 pound a week, but possibly trying to exercise more.
We are doing the Dash Diet. Kelsey learned about it in school. It isn't a crash diet. It is based on healthy scientific reasoning. It is supposed to help with your blood pressure as well. I checked the book out from the library.
I think it really helps to keep track of your calorie intake on my fitness pal, and to plan your meals!
This first week might be a little rough, as we haven't done any planning or grocery shopping yet. Oh well, good luck everybody!
Mimi
Tuesday, May 6, 2014
Fat Blog
Okay family- so Dad needs to lose weight before his transplant (August 12th) yahoo! And we all complain we want to get healthy too. So we figured we could all do this together. If we start next week, that is about 13 weeks before the transplant. We need to focus on healthy eating and exercise but obviously we are all at different spots along this journey. So I was thinking that we could team up and each team will be assigned a week to do a blog post that includes a weekly challenge for everyone. It can be on whatever you want and we can just keep it that simple and then we just report back by making comments on how it went. For example it could be exercise for a certain amount of time each day, try and get a certain amount of sleep, no pop, blah blah blah. You get the idea. Unless anyone else has any ideas or other things they would like to try. So the teams would be Mom and Dad, Kj and Aaron, Eric and I, Zach and Lizzy, and Brody and Maddie. Just remember we can't all start out doing P90X or something. And we should post before and after pictures and make sure we do measurements and what not. But you don't have to post your weight or anything you don't want to or pose naked.....please....Brody. What do you guys think???
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