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The Official Health and Fitness Thread

I'm training to get to a half marathon in less than 2hrs (21km). My longest run till this winter was about 10km...

I just ran 15km in 75mins, but it was on a treadmill (with no incline). That would put me at (extrapolating)...like 100mins or so for 21km. Which is WAY better than my goal.

Running outside I would assume severely limits your timed runs. Before this winter I hardly ever ran indoors, just basically gave up training during the winter. I wonder if that time I just ran is a result of my increased regularity in running or if it's because of a "juiced" time from the treadmill.

I don't want to wait till april/may to find out.

Also, if I'm at 15km now, what do you think the likelihood is that I can do 21km by May (which is when the Goodlife marathon is)? Like I'm sure I could complete the half marathon right now, but it would involve walking/crawling towards the end.
 
I used to do this with the gf so we could both keep in shape. She's got knee problems, so when I go running with her it's a whole bunch of stop-go-stop.

I don't know what to do...like I want to push her to keep up with both of our gains, but at the same time I'm worried that her knee legitimately can't handle it. She's been to her surgeon recently and he says that she's probably going to have to deal with arthritic pain in her knee for the rest of her life...should I tell her to stay home then rather than run? I have no idea how to handle injuries n stuff as I've been pretty lucky in regards to that.
 
Running isn't for people with bad knees... Got a gym nearby? You could stationary cycle with her. Or, maybe do the real thing? 
 
Rob said:
Running isn't for people with bad knees... Got a gym nearby? You could stationary cycle with her. Or, maybe do the real thing?
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Ya we've got a gym, she's like serriouslyyyyy sporty, she already hates that running is all she's doing anymore, I've actually suggested cycling but she doesn't seem keen. Wants to play soccer, volleyball, basketball. Enroll in leagues and crap. But a 22, her body just isn't up for that...

Man, it's not fair for some people. This girl played OFSAA EVERYTHING till she tore up her tendons playing volleyball. Now...4 years out, she can barely move.
 
I've been trying hard the last week or so to cut out saturated fats. It's hard! They're in everything. But I have elevated LDL and total cholesterol levels that I need to lower.

Other goals are to cut back fruit juice and add more whole fruits.

I should probably be more ambitious, but I'm happy starting with small steps right now. I have managed to go a week without buying a chocolate bar, chips, or candy. i've eaten some, but it's the leftover in the house. I'm bad for picking up a chocolate bar here and there while at work. So I've cut out all bad stuff during work hours. Not sure if it's making any difference yet, but I feel good morally, if that counts.  :P
 
Dude, don't tough the crap around your hose for a few weeks... and no fruit juice! It's so bad for you. It all sugar without the benefits of real fruit. Give it a few weeks of a real effort and then slowly work responsible amounts back in... Talk to me after 4/5 weeks. 
 
The fruit juice will be hard to cut out. There are few other drinks that I enjoy, including plain water. I do only drink pure fruit juice, though 1/2 of it is from concentrate. Hard to find juice not from concentrate, other than orange. And I cut it with hard, minimum 1/2 half though usually closer to 1/3 juice, 2/3 water.

I've also never been a fruit eater, so it's a bit tougher to adjust. I eat tonnes of veggies though.
 
5 months ago we canceled the Shaw Direct.  No T.V. - no Leaf games, no iCarly, no Food Network, etc.  Got membership to the local YMCA they recently built.  Wife has lost 50lbs in 5 months.  She's doing 1/2 hour cardio, some strength exercises, followed by another 1/2 hour of cardio.  Low carb diet.
 
moon111 said:
5 months ago we canceled the Shaw Direct.  No T.V. - no Leaf games, no iCarly, no Food Network, etc.  Got membership to the local YMCA they recently built.  Wife has lost 50lbs in 5 months.  She's doing 1/2 hour cardio, some strength exercises, followed by another 1/2 hour of cardio.  Low carb diet.
Click to expand...

Fantastic!
 
As you folks likely know, I had a near-death experience in late October.  I had a Lithium drug overdose (not intentionally) and got pnemonia, and ended up on a respirator in ICU.  When I came out of the coma, the doctor told me on no uncertain terms that I need to lose 100+ lbs as that was a contributing factor.

So to date, I'm down 45 lbs.  I've been stuck at 45 for a couple weeks, but I'm sure I'll break through it soon enough.  I'm increasing the time on the treadmill slowly.  I'm at 315, down from 360 - and look forward to being under 250 this summer or fall...
 
I let myself go somewhat after my mum passed and reached my highest weight, not an excuse, but that's the reality.

I've been on a low carb meal plan since the 18th of this month and have lost nearly 23 pounds in ten days, without exercise, I'm pretty happy, even though I know the majority of it is water weight and things will slow down.

Today Mrs Wigwal and I started the "C25K" or Couch to Five Kilometre plan, it's basically a nine week plan that takes you from no exercise to being able to run a 5KM without break.  It was tough, I felt the burn, sore everything pretty much, but as I sit here and type this I feel a sense of achievement that I haven't in some time and that's exciting.

I like that this plan is only three days a week, so I have to time to rest and recover and allow my body to get used to the exertion.

I think I'll incorporate more walking in the off days.

Thanks for all the stories you guys share, you are all really inspiring, keep up the good work!
 
Can anyone recommend good breakfast options? I'm not a big breakfast person and I usually take something with me to eat at my desk since I want to leave home as quick as possible.

I've done yogurt with granola in the past. I now take one of those sweet and salty granola bars and a couple bananas to tie me over. I try and avoid eating bagels with cream cheese on a consistent basis and I've done a good job of minimizing my muffin/tea biscuit intake to once a week.

Something healthy, filling, and with minimal sugar and sodium. But that may be hard when I go for something quick and convenient.

Prepping something the night before would be easier. Or maybe I just need to wake myself up 15 minutes earlier.

Any help from those more help conscious would be greatly appreciated. Thanks in advance.
 
If you don't mind fat and protein...

On a Sunday I cook 10 hard boiled eggs and a pack of low sodium bacon, I split the eggs and bacon into five zip locks and just take one each morning.

I keep a jar of hot sauce at work and toss some on there, I usually drink 31 oz of black coffee over ice, with nothing else and a lot of water. 

A salad at lunch, sometimes add bacon or egg to that too.
 
A better alternative to taking a granola to work (since many of them are high in sodium & sugar) would be a breakfast cereal such as Kashi Golean Crunch which is high in fiber, protein, and low in sugar & sodium.

Also, have you tried a protein shake?  A dab of frozen fruits such as berries of a various variety (blueberries, blackberries, etc.) mixed in similar to a smoothie -- and you can add flaxseeds (flaxseed meal a finer powdered flax) for fiber --  will give you all the protein, fiber, and a natural 'sugar' boost to start off your morning.

Be flexible and don't be afraid to eat even a slice of cheese melted o a slice of natural whole wheat (or spelt) bread -- check out Stonemill brand, their breads are devoid of any sugars/glucose/fructose/etc., hence more naturally made, and come in whole wheat or the alternative to wheat which is spelt).

If you invest in either a Magic Bullet or NutriBullet blender -- the latter pulverizes whatever you put in it, even seeds, almonds, etc., with a cup of water added, and makes a juice out of everything.  Not a thick smoothie nor pur?e but closer to a juice consistency.  The NutriBullet makes everything (and the nutritional content) more absorbable so that the body does not need to assimilate fiber or etc., so much -- it may help you meet your needs better.  Of course, this means you'll need to give yourself a little extra time before leaving for work.

For lunch, as WIGWAL suggested, a salad -- either mixed salad which you can buy at the grocery store, a bit pricier than ordinary salad, or, some Arugula, which tastes a bit bitter but goes great in sandwiches with eggs, or turkey slices (preferably low in sodium, sugar, lactose & nitrite free (Lilydqle brand is recommended or some other natural brand) -- would do well to give you important nutrients from a raw food.  Of course, if you can't eat a salad for lunch, then have it for dinner along with side or two.  Greens foods are one of the most important parts of a dietary regimen and not just for dietary purposes but for our own benefit overall.

Be creative.  Eat smart.  Don't deprive.  :)

 
P.S. A couple eggs a week won't cause a spike in cholesterol, even though eggs are fatty but it's beneficial for us.  Eggs contain an assortment of vitamins, minerals, not to mention protein, and a modicum of saturated fats (which. by the way, is needed by our bodies up to a certain level).  Hard-boiled (make them either the night before or in the early morning, whichever is more suitable), or even sunny-side up is good.

I usually either make scrambled eggs or have them sunny-side up (line a pan with some oil using a napkin), and sometimes I hard-boil them and toss them in the salad.  If you don't enjoy eating the white, then just eat the yolk only.  Whichever way is your preference.
 
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