Health Articles

Army Physical Fitness Standards – Back to Basics

Army Physical Fitness Standards – Back to Basics

Sharing my thoughts about using my experience with the Army Physical Fitness Test (AFPT) to measure my 2017 fundamental fitness goals. You must have a minimum fitness level to join the Army and improve it by the end of basic training In the Army, we took an initial...

2017 Weigh-In

2017 Weigh-In

194.8 is my starting point for 2017. This past year I hit 200 for the first time. My goal is 185 and to be much more fit. I had hoped have better managed my diet and exercise this past year and will deepen my resolve this year. In the end I just need to stop eating...

A whole lot of green! 10,000 steps a day!

A whole lot of green! 10,000 steps a day!

Eating better. Moving more. Excited to see this. I've doubled my activity level beginning in July to 10,000 steps a day. The result is I've lost 10 pounds in 40 days since I started.

Diet Destruction $6.99

Diet Destruction $6.99

I've lost count in my life how many times this is been my dinner. It's so hard to say "no more."

Almost there. 10k steps a day

Almost there. 10k steps a day

I've found that I definitely have to do something intentional in order to get 10,000 steps. Either some time on the treadmill or a very long walk at lunchtime.

Almost 9,000 steps by 10 AM!

Almost 9,000 steps by 10 AM!

I spent an hour this morning walking around downtown and through the mall. I multitasked and was able to make several phone calls and knock out alot of audio dictation on project notes.

Very positive success with controlling food choices and portions

Very positive success with controlling food choices and portions

By logging what I eat each day in my Fitbit app, it's created an awareness of the foolish things I was eating, as well as oversized portions of food.  The result has been a 500 cal daily differential in my favor! I'm eating more health now. Over time that will...

I fell short on my daily step goal

I fell short on my daily step goal

A great start but it tapered off. My weekend activity is dramatically less. The rest of the week I spent my days driving to appointments, not walking. The treadmill first thing in the morning will be my key to success.

My treadmill before and after…

My treadmill before and after…

It sure makes it hard for me to get any exercise when I have six banker boxes stacked on top of my treadmill. I’m going to make time for at least 30 minutes of very fast walking on it every day. I’ll probably use that time multitask a bit and listen to an audiobook,...

Pre-Prepped Protein

Pre-Prepped Protein

Bought some chicken breasts, fish, sausage, bacon and brats to broil/bake up and have ready to eat throughout the week. My goal is to have some 5 minute meals ready to heat and eat. 

Now that’s more like it. Target heart rate.

Now that’s more like it. Target heart rate.

220 minus your age x 80% = THR. This was at the very end of my 1.5 mile speed walk. I'm also going to log it after 10 minutes post exercise to see how quickly I come back to my resting heart rate of around 70 bpm.

My first fruit smoothie

My first fruit smoothie

This is my new snack. Goodbye chips, crackers and cookies. Banana, Strawberries, Pineapples and Orange juice meetup in a 1000 RPM blender. It is extremely tasty!