Daily Salad

Here is the salad I make for myself everyday, and sometimes twice a day. It replaces the double cheeseburgers and chicken nuggets I was eating. It doesn't taste half bad either.

Two Week Update

Wow!! Time flies when your having Christmas. So today marks two weeks of my diet and getting ready to get in shape for 2012. I haven't had soda and fast food for 17 days now. And I've cut 90% of the chips and other junk food I was eating out of my diet. I've replaced it with fruits, veggies, salads, chicken and tuna. Also, I've been walking 1-2 miles everyday, doing about 60 push ups and 100-200 sit ups every day, and after work I lift free weights at the gym.

I don't feel too much different, and I haven't lost any weight yet, but this should come as soon as I start running in January. I do get a better night sleep and less headaches and body aches. Its amazing what healthy food and exercise can do for you.

I read an article from Mens Health Magazine about how eating raw broccoli can reduce your risk of cancer. So I added one big piece to my smoothie each morning. Here's the link:
http://news.menshealth.com/the-vegetable-that-kills-germs/2011/10/13/?cm_mmc=Twitter-_-MensHealth-_-Content-MHNews-_-BattleCancerAndGerms

Also, my Mom gave me this supplement called Triple Greens from Purity Products to add to my smoothie. It taste horrible, but from what I've read, this green powder has all the good stuff you need for a healthy diet.

All I have planed for this week is to continue my walking and light leg and knee exercises. The pain in my right knee came back somewhat, with a little click as well... So running in January might not be an option. I'll keep you posted.

WEEK 2 MONDAY

BREAKFAST: strawberry banana spinach whey protein smoothie. 3 HB eggs.
SNACK: 2 peaches.
LUNCH: veggie salad with strips of turkey.
SNACK
DINNER

Exercise: 1 mile walk on treadmill. walked up 20 flights of stairs. Leg extension and Leg press at the gym.

Healthy Breakfast

I made a video on my YouTube Channel (scennylloyd) of what I eat for breakfast!!

DAY SIX, LAZY SUNDAY

NOTHING much to talk about today.  We ate our morning smoothy and had roast beef for lunch and dinner.
No exercise today ... ITS SUNDAY, DUH!!

Part of my inspiration comes from a Movie/documentary I watched on Netflix called Forks Over Knives.  I'm not going to be a hard core Vegan, like some of the people in this movie, but I will start eating more fruits and veggies, and less junk food.

I'm also inspired by my awesome wife, who just ran a half marathon in under 2 hours, and my cousin Craig, who can pretty much kick anybody's butt at running up a mountain. His blog is http://www.refusetoquit.blogspot.com

DAY FIVE, SATURDAY

YESTERDAY was another great day of healthy food and exercise.  I ate mostly the same foods as I usually do, except I didn't have any chicken.  After work, my partner and I hit the gym at our station again.  I worked Biceps, bench press, free weigh press, and a little punching bag to get rid of the stress of the day.

Today will be the 7th day I've gone without fast food and soda (if you don't count Cafe Rio as fast food).

Because I have walked over 8 miles this week, ate right, and lifted weights after work, my back doesn't hurt as much, and I'm getting 1 to 2 more hours of good sleep each night.

TODAY I have already walked 2.5 miles in 40 minutes (about a 16 min mile) and have done about 200 situps.

Breakfast: protein shake and 2 HB eggs.
Lunch: grilled chicken breast
2pm: veggie salad with pieces of ham

DAY FOUR, FRIDAY

I started out the day as usual, with a strawberry banana yogurt whey protein shake and a 2 mile walk. After the walk I ate oatmeal with whey protein mixed in and 4 hard boiled eggs.
Owen came on the walk with me, which made it fun and kept me off Twitter. I feel good, less tired throughout the day and about the same amount of energy. I'm sure I will get more energy as the weeks go on.

DAY THREE

I'm still in prep mode.  Yesterday I ate very healthy, if you count tuna and chicken as healthy foods.  Surprisingly, I had no cravings for fast food or soda.

Today, I will try and eat the same foods as I did yesterday. For exercise I will walk 2 miles and do 200-300 sit ups.  Update on what i did today... I ate everything i planned on eating, minus one chicken breast. Instead, I ate one of these smoothies that I got for free at one of the hospital cafeterias. Here's a pic of how good this stuff is.
After our shift, my partner and I hit the gym at our station. I benched 135 LBS about 45 times, did 6 chin ups and 3 pull ups, and some biceps. It was a good day of health and exercise.

Walk Before You Run

Before I start running again in January, I have to get my knee ready with a little rehab. This week I'm going to take it easy and just walk a few miles a day. Next week I will add some leg exercises to my walking.

DAY TWO

BREAKFAST:  Protein Shake with strawberries, banana, grapes, spinach, vanilla yogurt, 52g Whey Protein
2ND BREAKFAST:  2 hard boiled eggs and some oatmeal
LUNCH: Grilled Chicken Breast
SNACK: Can of Peaches
DINNER: Chicken, rice and potatoes. Apple Juice.
SNACK: banana, veggies with potatoes and tuna.

EXERCISE: Pushups - 20,20,25    Biceps - 10,12,12    Walk 1 mile

DAY ONE

DAY ONE.  I know it's a 2012 blog, but i felt the burning need to start today. So here is what I look like on day one. I know, ugly, right?  I promise you, but the end of the year I'm going to be hott stuff.

Starting Weight: 185

Breakfast: Strawberry Protein shake (water, 7 strawberries, vanilla yogurt, 26g Whey Protein). Not too bad.
2nd Breakfast: 2 hours later I ate some Oatmeal.
Lunch:  Grilled Chicken
Dinner: Spinach Taco Salad

Exercise: I walked 2 miles, taking my daughter to school.  I can't start running until January 1st because of my bum knee. I somehow fractured my knee cap back in August, and there is some tendonitis. Basically it hurts when i walk up stairs. It should be good in January, hopefully!
2.24 miles in 40min. Sit Ups - 90.

In The Beginning I Was Fat

Lets be honest here... I'm fat, out of shape, and not as studly as I once was.  Plus, my wife can kick my butt in running and endurance.  A month ago she ran the Snow Canyon Half Marathon in under 2 hours, with an average pace of 8 minutes a mile. I can't even run one mile in 8 minutes, let alone 13 miles.

So, it's time to get in shape.  And 2012 is the year I plan on doing this.  My over all goal is to get in shape, and to be healthier.  I don't plan on running a marathon in 2012, but I do want to be able to run long distances without stopping. So lets make a goal.  By the end of 2012 I want to be able to run 20 miles without stopping. Keep in mind, I can barely run one mile without getting short of breath.  So I think 20 miles is a perfect goal to start with.

Starting Weight: 185

The other part about getting fit is eating right.  My current diet includes McDonald's, Carl's Jr, Cafe Rio, soda pop, candy, etc. I eat healthy stuff too, but not enough. So in 2012, no more fast food, no more soda, no more junk food. My goal is to have 95% of my diet consist of fruits, vegetables, protein shakes, oatmeal, chicken, fish, water and juice. Wish me luck. This is going to be hard, since most of my time is spent driving around, with fast food all around me, tempting me to come in. I guess I will be one of those guys who packs a lunch in a cooler.

This blog will be a journal of my fitness journey in 2012. I will try my best to keep track of what I ate, and what I did for exercise, on either a daily or weekly basis. (it depends on how grumpy and tired I am to post an update).

Wish Me Luck!!