Running For Peace Of Mind :)!

We’ve had really nice days out here and I want to order a few things I can use outside.

Do I order a:
-weighted jump rope and heavy resistance band
OR
-agility ladder

I want to start building a collection of awesome stuff starting with these, but I’m not sure what I should order first :/

Help me?

I want to follow you guys!

My toe nail is FINALLY growing in normal. I’ve been missing a toe nail for 1+ month now. It turned black thanks to running, then fell off. It’s been growing in horribly slow and weird so I’ve been clipping it. It’s starting to grow in normal now. This pleases me! I’ve been dying to paint my toe nails!

I just saw the course for the Colfax Marathon in May. I’m so ready for domination!!!

Tomorrow should be a brutal gym day.
I have an hour long weight training class. You do 75+ bench presses, 125+ squats, plus all kinds of other shit. On top of that I’m doing some sprint intervals:
30 seconds at 6.0 x4 reps
30 seconds at 6.5 x4 reps
30 seconds at 7.0 x4 reps
30 seconds at 7.5 x4 reps
30 seconds at 8.0 x4 reps
30 seconds at 8.5 x4 reps
30 seconds at 9.0 x4 reps
30 seconds at 9.5 x4 reps
30 seconds at 10.0 x4 reps

And then I’ll end with some jump rope:
x100 jumps
x200 jumps
x300 jumps
x400 jumps

Sleeping in on a Sunday isn’t happening for me.
BRING ON THE TORTURE! :D

I also realize a lot of people are probably disappointed in the way they ate. Either they had a bit too much stuffing. One more slice of pie. A heaping helping of mashed potatoes.

It doesn’t matter.

Thanksgiving is over. Tomorrow is a new day.
You may not have eaten well tonight, but relax, it was one day. One day isn’t going to kill you. Just wake up tomorrow and start over. Start fresh. Eat clean. Be happy.

I am SO glad my breakfast ended up being 735 calories.
I killed myself at the gym for 3 hours, but now I’m super hungry.

The most HYSTERICAL thing happened though.
I spend an hour on the spin bike doing intervals, it gets me sweating, builds great muscle, it’s great cardio, and burns the calories.
Well the guy next to me sounded like he was making love to the spin bike:

“*manly groan* *moan* *moan* YES! YES! *moan*”

I tried not to die laughing the entire time.
In his defense he was doing some intense shit and was pouring sweat. Still funny though.

“Never fuck with a woman that runs 26.2 miles for fun.”
-Unknown

A lot of my followers on tumblr are people trying to lose weight as are some of my friends.
Obviously to lose weight you need to increase physical activity and cut calories. People don’t quite understand what is exactly meant by this. When people hear ‘cut calories’ they think they need to eat a maximum of 1000 calories in a day. Do NOT do that, that is wrong. That little amount of calories on top of physical activity can make your body go into starvation mode and hold onto EVERYTHING.

You need to calculate your BMR first off. The equation for this is as follows (note it is different for men then it is women, this also isn’t the only calculation out there, but it has worked for myself):

Women —-> 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years

Men —-> 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Next you need to calculate your activity level:

Sedentary - BMR x 20 percent.
Lightly active - BMR x 30 percent.
Moderately active (You exercise most days a week) - BMR x 40 percent.
Very active (You exercise intensely on a daily basis or for prolonged periods) - BMR x 50 percent.
Extra active (You do hard labor or are in athletic training) - BMR x 60 percent.

Add the number you just got to your BMR.
The result of that is the number of calories you should be eating to maintain your weight. Subtract a few hundred from this number if you’re trying to lose weight.

Tips for calories and weight loss:
- Again, NEVER eat below 1200 calories, this isn’t healthy. I’ve seen people on diets eat up to 700 calories a day and they didn’t lose weight doing that.
- Eat your largest meal for breakfast, it keeps you fuller longer and also helps prevent you from binging/over eating later in the day. My breakfast minimum is 600 calories.
- Stay away from wrappers, if it’s in a wrapper you probably shouldn’t eat it.
- Load up on vegetables at the beginning of a meal, they’re light and keep you from over eating everything else.

Tips for the up coming holiday:
- Be VERY weary about your portions, don’t go back for seconds.
- When eating turkey chose the white meat, not the dark meat. Also avoid the skin all together.
- Don’t use gravy, it’s packed with fat and calories.
- Load up on vegetables before you eat anything else, but beware of unhealthy casseroles.
- IF you eat pie (which I recommend you don’t) skip the whipped topping and do not eat the crust, that’s where most of the calories tend to hide (depending on the pie that is).
- Don’t forget your beverages have a calorie content! It’s the season to drink and be merry, but empty calories are not worth it. Also watch the sugars on juices.
- Go for a walk after your meal!

Sorry for the random rant, but I HAD to say it.