2012 january training diary

TRAINING DIARY

Minutes

Run

Wlk

calis

Excise

SUN MON TUE WED THU FRI SAT TOTAL Hrs

64 10 0 0 0 0 0 74 1.23

SLIM SUN MON TUE WED THU FRI SAT AVE ALC SUN MON TUE WED THU FRI SAT TOTAL

WAIST 99 99.5

10

0

64

01/01/2012

0

641 845 0 WAIST

Tubby Tunes .

SUN

99.3 UNITS 10 0

MON

TUE

WED

THU

FRI

SAT

DRINKING NOTES. Sunday enjoyed drink with Paul Kingsway.

Alcohol Consumption 10 5

UNITS SUN MON TUE WED THU FRI SAT

0

10

General Notes meditations holosync Shiatsu sessions

BLOOD PRESSURE & RESTING HR

syst diast 139 93 129 82

HR

55 55

150

100

syst

50

diast HR

0 0

84.6 85

1

2

Time

3

Hard

in 2 Hr Zones 1 Wgt this wk

Med Low

55.0

%BF 28 23

3

4

5

6

7

Goal Chart

80

25.5 23

24

25

S…

84.8

F…

85

22

Week

0

CALS EFFORT Dly Cals cals 541 Goal 3330 % so far 16.25 TIME 64 Goal 333 % so far 19.22 W-LOSS CALS -204 Daily AVE #DIV/0!

99.6 99.4 99.2 99 98.8 98.6

134 88 WEIGHT SUN MON TUE WED THU FRI SAT Ave

10

HH Aero CALS CALS CALS EX ALC Treats 541 845 100

T…

SUN MON TUE WED THU FRI SAT

64

2002

S… M… T… W…

23/01/2012

NIGEL LEWIS

26

ONE Minutes

Run

Wlk

Wgts HH Aero CALS CALS CALS

Page 1

CALS

TRAINING DIARY

NIGEL LEWIS

EX ALC Treats 541 420

Excise

SUN MON TUE WED THU FRI SAT TOTAL Hrs

64 0 0 0 0 0 0 64 1.07

SLIM SUN MON TUE WED THU FRI SAT AVE ALC SUN MON TUE WED THU FRI SAT TOTAL

WAIST 100.5 101 101 101.5 100.1 102 102 101.2 UNITS 4.7

2002

64

185 0

64

0

0

0

541 605 WAIST

EFFORT Dly Cals cals 541 1462 Goal 3330 204 % so far 16.25 755 TIME 64 1785 Goal 333 1602 % so far 19.22 1746 W-LOSS CALS -64 Daily AVE 1259

Tubby Tunes

103

SUN MON TUE WED THU FRI SAT

WEIGHT SUN MON TUE WED THU FRI SAT Ave

102 101 100 99 1

2

5

6

6.8 syst 127 131 110 128 140 128 162 132

86.4

87.2 85.4 85.4 85 85.2 85.4 85.7

Minutes

Series1

0

General Notes 3 meditations holosync 2 Shiatsu sessions

1 2 3 4 5 6 7

BLOOD PRESSURE & RESTING HR diast 91 89 80 87 88 89 91 88 %BF 25 25.5 25 25 24.5 24.5 24 24.8

HR

200

65 73 84 67 56 58 55 65.4

150 100 50 0 1 Time

Two Run

23

in 2 Hr Zones 1 Wgt this wk

4 03 Hard 43 Med

57

5

5

3

3

1

1

Wlk 65

86.4

87.4

88.4

23

Wgts HH Aero CALS CALS CALS EX ALC Treats 541 561 0

Page 2

6

7

Goal ChartBF % 7

85.4

5

Low

7

Excise

65

wgt ok bf ok ?

6

2

2.1

7

DRINKING NOTES. 2 Guiness with Andy Kngs Royal 1 can of Guiness

4

Week

SUN

4

Alcohol Consumption

84.4

09/01/2012

3

24

EFFORT cals

25

CALS Dly Cals 739 1419

TRAINING DIARY

MON TUE WED THU FRI SAT TOTAL Hrs

0 0 0 40 41 43 189 3.15

SLIM SUN MON TUE WED THU FRI SAT AVE ALC SUN MON TUE WED THU FRI SAT TOTAL

WAIST 100.3 100 102 100.5 100.5 99.3 100.2 100.4 UNITS 8.9 0 0 0 0 11 0 19.9 syst 133 146 127 130 146 131 127 134

NIGEL LEWIS

350 0 228 92 200

40 41 43 43

2002

146

0

0

Goal 3330 2112 % so far 22.19 580 TIME 105 1582 Goal 333 796 % so far 31.53 W-LOSS CALS -889 Daily AVE 1297.8

198 189 966 580 1508 1527 870 WAIST

0

Tubby Tunes

104

SUN MON TUE WED THU FRI SAT

WEIGHT SUN MON TUE WED THU FRI SAT Ave

84.8 84.8

85.2 84 84.2 84 84.2 84.5

102 100 98 96 1

2

3

7

DRINKING NOTES. 3 carling at countryman.Friday went up Kingsway.

10

General Notes 6 meditations holosync Shiatsu sessions

5 0 1

2

3

4

5

6

7

BLOOD PRESSURE & RESTING HR diast 89 93 87 89 90 86 86 89 %BF 24.5 24.5 25 24.5 25 23.5 24.5 24.5

Week Three Minutes Run 64 62 0

6

15

HR

59 54 64 70 51 53 65 59.4

200 150 100 50 0 1 Time

2

3 4 Hard

5

6

7

Med Low BF %

90 85 80

Wlk 64

62

3

in 2 Hr Zones 1 Wgt this wk

Excise

SUN MON TUE

5

Alcohol Consumption

1 2 3 4

15/01/2012

4

5

6

7

22

Wgts HH Aero CALS CALS CALS EX ALC Treats 541 672 100 714 100

Page 3

23

24

EFFORT cals Goal % so far

25

26

CALS Dly Cals 1447 3330 43.45

TRAINING DIARY

WED THU FRI SAT TOTAL Hrs

0 41 0 0 167 2.78

SLIM SUN MON TUE WED THU FRI SAT AVE ALC SUN MON TUE WED THU FRI SAT TOTAL

WAIST 100 101.1 100 100 98.5 99.5 100.5 99.9 UNITS 8.7 0 0 0 0 4.4 0 13.1 syst 131 129 125 126 128 136 132 130

NIGEL LEWIS

41

2002

TIME 166 Goal 333 % so far 49.85 W-LOSS CALS 186 Daily AVE #DIV/0!

198 395

62

105

0

0

0

1453 1067 200 WAIST

Tubby Tunes Only lost .3 kilos probably down to back on chocs.BF up slightly.

102

SUN MON TUE WED THU FRI SAT

WEIGHT SUN MON TUE WED THU FRI SAT Ave

84.2 84.8

84.6 83.6 83.8 83.6 84.6 84.2

100 98 96

1

2

3

4

5

6

7

DRINKING NOTES. 3 carling at countryman.

Guiness at home Fri.

Alcohol Consumption 10

General Notes 5 meditations holosync 0 Shiatsu sessions

5 0 1

2

3

4

5

6

7

BLOOD PRESSURE & RESTING HR diast 88 87 87 86 85 86 86 86 %BF 23.5 25 24 25.5 25 24.5 25.5 24.7

HR

63 61 56 57 56 53 52 56.9

150

100 50 0 1

2

Time

3

in 2 Hr Zones 1 Wgt this wk

3

4

5

6

7

35 Hard 33 Med 33

Low Goal Chart

85

80 1 2 3 4 5

Se…

6

7 22

Page 4

23

24

25

26

TRAINING DIARY

NIGEL LEWIS

2002

ALARM ON TRACK

NUTRITION

https://www.choosemyplate.gov/SuperTracker/Home https://www.choosemyplate.gov/SuperTracker/Home

Fitness tests

www.exrx.net

a. Moderate scale relative to a swimming, or bic b. Vigorous relative to a pers continuous laps, c. Muscle endurance, and m d. Bone growth and stren Source: Adapted Washington (DC) http://www.heal

Units/cals alcohol

http://www.drinkaware.co.uk/tips-and-tools/drink-diary/ http://www.crossfit.com/cf-info/excercise.html#Exer http://www.online-stopwatch.com/countdown/ http://www.exrx.net/Calculators/MinuteRun.html

www.fatsecret.com http://www.myfitnesspal.com/food/diary/nigelclewis http://www.empowerwalk.com/support-data/PSD-v1.pdf Notes SUN

• All adults and adults benefits.

• For substa (2 hours an (Walking,bi

or 75 minu physical act intensity ae

MON TUE WED THU FRI SAT

Aerobic act preferably,

• For additi aerobic phy (Walking) o physical act intensity ac Page 5

TRAINING DIARY

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2002

intensity ac

Additional h amount.

• Adults sh major musc

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TRAINING DIARY

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TRAINING DIARY

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TRAINING DIARY

Zone 3 Zone 2 Zone 1

NIGEL LEWIS

130 114 98

2002

147 129 113

a. Moderate-intensity physical activity: Aerobic activity that increases a person’s heart rate and breathing to some extent. On scale relative to a person’s capacity, moderate-intensity activity is usually a 5 or 6 on a 0 to 10 scale. Brisk walking, dancin swimming, or bicycling on a level terrain are examples. b. Vigorous-intensity physical activity: Aerobic activity that greatly increases a person’s heart rate and breathing. On a scale relative to a person’s capacity, vigorous-intensity activity is usually a 7 or 8 on a 0 to 10 scale. Jogging, singles tennis, sw continuous laps, or bicycling uphill are examples. c. Muscle-strengthening activity: Physical activity, including exercise, that increases skeletal muscle strength, power, endurance, and mass. It includes strength training, resistance training, and muscular strength and endurance exercises. d. Bone-strengthening activity: Physical activity that produces an impact or tension force on bones, which promotes bone growth and strength. Running, jumping rope, and lifting weights are examples.

Source: Adapted from U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans.

Washington (DC): U.S. Department of Health and Human Services; 2008. ODPHP Publication No. U0036. http://www.health.gov/paguidelines. Accessed August 12, 2010.

• All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, (Walking,biking,swimmimg,dancing) or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorousintensity aerobic activity. (jogging) Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

• For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, (Walking) or 150 minutes (2.5 hours) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorousintensity activity.

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TRAINING DIARY

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2002

intensity activity.

Additional health benefits are gained by engaging in physical activity beyond this amount. • Adults should also include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week.

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TRAINING DIARY

NIGEL LEWIS

2002

hing to some extent. On a Brisk walking, dancing,

breathing. On a scale , singles tennis, swimming

rength, power, durance exercises. hich promotes bone

es for Americans.

an none, me health

Peak fitness is a term Dr Mercola has coined to represent a comprehensive exercise program that includes far more th threshold for 20 to 30 seconds, and then you recover for 90 seconds.

You would repeat this cycle for a total of eight repetitions. These cycles are preceded by a three minute warm up and It has been my personal experience that using this approach is far more effective than traditional cardio for a number percent, but my goal is single digits.

The intensity is absolutely individual. For some it may be as simple as fast walking alternating with slow walking.

You can improvise it into just about any type of exercise, and you really don't require a gym membership or any equipm One of my favorites is to use a recumbent bike. It is extremely challenging, and I enjoy that! This is the one I chose and They key is to push your heart rate into that training zone for 30 seconds and then recover slowly for 90 seconds.

We call it "peak fitness" because if you graph your heart rate, you will see that it peaks 8 times during the workout

es, and

crease their intensity,

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TRAINING DIARY

NIGEL LEWIS

beyond this

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TRAINING DIARY

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TRAINING DIARY

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TRAINING DIARY

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2002

se program that includes far more than typical cardio training. The major change is that once or twice a week you do peak exercises, in which

ded by a three minute warm up and two minute cool down so the total time investment is about 20 minutes. than traditional cardio for a number of reasons that I will describe below. I was able to use this to help me lose over ten pounds of body fat an

alternating with slow walking. uire a gym membership or any equipment to do it. If you do have access to equipment, using an elliptical or recumbent bike work really well. njoy that! This is the one I chose and am personally committed to, but the alternatives are almost limitless. n recover slowly for 90 seconds. peaks 8 times during the workout

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TRAINING DIARY

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TRAINING DIARY

NIGEL LEWIS

do peak exercises, in which you raise your heart rate up to your anaerobic

r ten pounds of body fat and get my percent body fat down to 12

bent bike work really well.

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