daily fitbattle #1110 (tis the season to talk numbers…)


I’ve been in battle for 1110 days. Here are my daily nutrition stats for Tuesday & Wednesday:

TUESDAY calories 1343 1425 <82)
protein 130 grams 150 grams <20> grams
carbs 155 grams 150 grams + 5 grams
total fat 26 grams 25 grams + 1 grams
WEDNESDAY calories 1475 1425 + 50
protein 158 grams 150 grams + 8 grams
carbs 153 grams 150 grams + 3 grams
total fat 33 grams 25 grams + 8 grams

Here are my other stats for yesterday and today:

MORNING…physical therapy (it’s getting more challenging, I think they really want to see me sweat)
EVENING…stretching and spin class
MORNING…stretching and spin class
EVENING…stretching and lower body (legs) with Chris
Successes Overall last two days of nutrition were good and I got a spin class in the last two days which always guarantees a good workout
Opportunities Missed my protein target on Tuesday…I wasn’t paying close enough attention to the details that day

Tis the season to talk numbers… I’ve come across several articles in the last couple of weeks about knowing your numbers. No! Not your weight…but much more important numbers.

I figured since the mag’s are publishing articles about knowing your numbers it must be the season for it…so I’m gonna share some of the info I found interesting and motivating…(I’m quoting facts that were quoted in articles…quotes of quotes…hmm…I’ve also noted the source of the info if you care).

Who knows? Maybe one of these little tidbits will get you motivated to get moving. I find it fascinating what a difference a little exercise can make and even more importantly that it may save your life! Well exercise, minimizing your fat intake, and eliminating some other bad habits.

80% of heart attacks in women are attributable to unhealthy habits – filling up on FAT-LADEN FOODS, carrying around EXCESS WEIGHT, being a COUCH POTATO, and SMOKING. (Source: More Magazine quoting Harvard Nurses’ Health Study 2000)

50% is how much your risk of heart attack declines after two years when you lower your LDL (bad) cholesterol by 60 mg. (Source: More Magazine quoting British Medical Journal, 2003)

50+ LDL (good) cholesterol. A HDL level lower than 50 mg/dl is a heart-disease risk factor for women, while a level of 60 mg/dl or higher helps protect you from heart disease. (Source: Real Simple Mag)

200 MAX – your total cholesterol should be under 200 milligrams per deciliter. (Source: More Magazine)

120/89 or less is optimal Blood Pressure. 130/80 to 140/90 is borderline and anything greater is considered high. (Source: More Magazine)

35 MAX – waist circumference over 35 for women is a danger sign that fat cells that accumulate around the waist produce substances that accelerate hardening of the arteries. (Source: More Magazine)

25 BMI (Body Mass Index) the ratio of weight to height, shouldn’t be higher than 25. Just being moderately overweight (a BMI of 25-28.9) makes you 60% more likely to die prematurely than a woman of normal weight. (Source: More Magazine)

30+ BMI is defined as obese. “Obesity increases your risk for just about every disease.” You can calculate your BMI by clicking here. (Source: Real Simple Magazine quoting Klein)

72 MINUTES of aerobic exercise a week was all it took for a group of hypertensive women 45 and over to significantly improve their cardiovascular health. (Source: More Magazine quoting Journal of American Medical Association, 2007)

7 or more hours of moderate to vigorous exercise a week over the past 10 years reduced post-menopausal women’s risk of developing breast cancer by 16%. (Source: More Magazine quoting BMC Cancer, 2009)

All articles amazingly agree pretty much on the numbers and the solution. The solution? MOVE…get aerobic exercise and do some strength training. HEALTHY EATING…more fruits & veggies, more fatty fish (a couple of times per week to get your omega 3’s), and more calcium and vitamin D. REST…get 7-8 hours of sleep per night. ELIMINATE BAD HABITS…quit smoking and minimize your alcohol intake.

Ah if were as simple to do as it sounds…that’s why I take it one day at a time. Let’s be honest it is rather simple…the hard part isn’t doing the good things it’s not doing the bad things.

Until tomorrow! Kathi

2 Responses to “daily fitbattle #1110 (tis the season to talk numbers…)”

  1. I didn’t know those %’s were so crucial to women’s health, very informative blog, thanks.

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