ok, it's Wednesday Jan 30. I started the year at 197. I've just completed 4 weeks on this plan. I made my target weight today, 190! Yahooooo!

what I will be doing in the future is giving a daily recap of what i am eating and my exercise program.

Basically, here's what I have been doing for the past month-eating less, eating better, exercising more.

I've been going to a personal trainer, Sally, (Pungo Personal Fitness and Training) 2-3 times a week for two years. (more on her later) So, I'm actually in 'decent' shape, but, I love to eat and it's not always the right stuff. Also, I LIKE BEER! SO, I've been putting on pounds.

My fitness commitment is to continue working out with Sally on M-W-F.

Additionally, I joined a larger (more commercialized) gym, Inlet Fitness South, at the beginning of the month. It has all sorts of equipment and they offer a lot of classes. The plan is to utilize the gym for my cardio and eventually for yoga/pilates.

The PLAN calls for me to do CARDIO on Tuesday/Thursday/Saturday. I am primarily using the treadmill and am logging minutes in order to burn fat.

Week 1, I did 30 minutes at 4 mph.
Week 2, 37.5 minutes at 4 mph.
Week 3, 45 minutes at 4 mph
Week 4, 45 minutes at 4.2 mph

I am not trying to break any speed records. I am just going to gradually increase the pace. BUT, for now, the objective is to do 45 minutes at a pace and heart rate that I don't dread doing every day. I use a heart rate monitor (POLAR) and I am keeping my HR in the 115-130 range.

This week, I'm still at 4.2 mph and 45 minutes. I increased the ramp slope to .5 degrees. I think I will increase it a half a degree weekly until I reach 2 degrees. That should get me through February. Then I'll go back to 0 degrees and increase the speed to 4.5 mph.

Food.

Breakfast. I had a protein shake (Spiruteen-i think that's right).
Mid-AM snack: Protein Bar (double chocolate Special K)
Lunch: sorta boring.... deli turkey (oven roasted Sara Lee) on white bread with one slice of swiss and a small yogurt
Dinner: some type of frozen entree, a grande burrito. it's filling and not too many cals.

My golf association had it's monthly meeting tonight and I had a couple of beers. 2 to be exact. Mich Ultra. I rewarded myself for making my target weight this morning.

I'll have one of the Jello low-fat/sugar puddings for snack. 70 cals. Helps handle my sweet tooth.

Good night