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Eight hours of sleep with one wide awake episode. I drank four cups of weak coffee. Overslept by 37 minutes because I didn't set the alarm.
Morning plank and ten minutes first thing in the morning on the Air Walk Trainer to burn off glycogen.
Friday was an up day on the Alternate-Day Diet (eat all I want) .
My sister referred me to a sport physiologist she and her husband use to help with my sarcopenia. She highly recommends him. My brother-in-law first met him when he was working at a hospital wellness center before he established his own practice. Here's his flyer:
Not satisfied with following the latest trends, I focus on the lasting truths in physiology and psychology to develop life-long solutions for your specific needs.
NUTRITION EVALUATION
Along with considering your current health status,
I will evaluate your body composition and current
metabolism to determine your healthy goals. Next, I
will develop a plan to give you the right food in the
right amount at the right time. Then, you and I will
develop sample menus for your success. This is not
another dead-end diet, this is your forever endeavor!
HEALTH & FITNESS EVALUATION
To determine your specific needs, I will consider
your current health status and conduct relevant tests.
These include, but are not limited to, your resting
heart rate, blood oxygen saturation, resting blood
pressure, body composition, flexibility and posture.
EXERCISE PRESCRIPTION
From your Health & Fitness Evaluation, I will
develop a science-based plan meeting your specific
needs that is progressive but not too aggressive! To
implement your plan, we will meet and I will teach
you how to get the most from your time and effort.
REEVALUATIONS
While meaningful progress can be made within
weeks, soon after, your body and, particularly, your
mind can rebel, pulling you back into unhealthy
habits. With ongoing evaluations, I can accurately
adjust your plan and guide you through the physical
and emotional challenges of change.
With a Bachelor of Science in Exercise
Science and Human Performance, a Master
of Sport Science in Fitness Management and
over 20 years of success in health, fitness,
rehabilitation and research, let me help you
help yourself, now and forever!
Cardio: one hour on the Air Walk Trainer yesterday, plus five minutes every hour to offset the effects of sitting. Steps: 963. My new daily average to surpass is 738. My record on the Striiv Smart Pedometer is 1,781.
Time spent on organizing the kitchen to date: four hours, 15 minutes.
Diet Calendar Entry for 08 November 2014:
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984 kcal
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Fat: 26.80g | Prot: 71.55g | Carb: 122.68g.
Breakfast: Coffee, Sugar. Lunch: Knorr Alfredo Sauce Mix, Cooked Broccoli (Fat Not Added in Cooking), Barilla Whole Grain Penne Pasta, Sugar, Coffee (Brewed From Grounds), Jarrow Formulas Whey Protein Unflavored, Coffee (Brewed From Grounds), Sugar. Dinner: Milk (Nonfat), Whey Protein Unflavored. Snacks/Other: Almonds, Midnight Reverie Chocolate 86% Cacao. more...
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