500 day streak. Nutrition Journal

This is the caption from my timeline on www.myfitnesspal.com

I've been streaking for 500 days.  It's become a habit that I'm not ashamed of.  The streak I'm speaking of is logging everything I eat and drink in the free version of www.myfitnesspal.com.  I have an app on my phone so the accessibility is easy.

 Here are some things I've learned over the course of 500 days:

1. Losing/Maintaining/Gaining weight: The number on the scale is 80% relative to nutrition and 20% relative to my workout routine. 
2. Drinking calories: Calories can add up in a hurry if you drink them.  I don't drink alcohol or sugary drinks daily but if I did I would have a tough time balancing my nutrition.
3. Real food:  I lose weight when I eat "real" food.  I have a habit of grabbing a protein bar too often to make up for not getting enough lean meat in my diet.  Protein bars are a great supplement but shouldn't be a mainstay. 
4. Calories and macronutrients:  My goal is 1400 calories daily with a breakdown of 45% carbs, 30% protein and 25% fat.  It's challenging to reach those goals even after 500 days!
5. The unknown:  Before I began journaling my nutrition, the unknown was my biggest downfall.  Journaling keeps me on target for my goals.

To date I've lost 6% body fat and gained 4 lbs of muscle.

If you have started a journal and given up because you didn't find success, I encourage you to try again.  Set a goal to journal for a week (you won't see immediate results).  Once you complete the week, set a goal to continue for a month.  You will see results!  One final note about the journal.  You have to be honest about portions.  If you aren't honest you will never achieve success.  I think that's a good point to end on.  Read this one more time:  If you aren't honest you will never achieve success. 

Congratulations to the Edgewood team for winning week #23 of the PPC.  

Post your Patriot Points HERE.

120/80

Do you recognize those numbers?  If your blood pressure immediately spiked because you read the title of this blogpost then you may need to keep reading.  Let's be honest, TeamUp for wellness hasn't really improved wellness for educators.  If your wellness screening this year didn't result in favorable results in the category of blood pressure, I have good news for you.  Once again, the YMCA of Birmingham is stepping up to the plate.  Free gym membership is just one of the perks offered to any HCS employee who joins the blood pressure management program offered by the YMCA.  Email me if you are interested in the blood pressure management program.  I'll share the information on how to get set up, get started and get those numbers back to where you want them.  

The Patriot Point trophy will remain at Hall Kent Elementary School!  Great work from the WeHo team.

Post your Patriot Points HERE.  

Have a great week and KEEP MOVING.

Here we go WeHo! Hall Kent takes the trophy!

Did you miss it?  Hall Kent Elementary teachers were on stage recently and through the magic of YouTube, you all have a chance to see their awesome performance.  Click HERE!

Thanks to hours of practice and thanks to the fitness focus of the faculty and staff, the PPC trophy will land in WeHo on the campus of Hall Kent Elementary School for this upcoming week.

Quick shout out to everyone who participated in Mercedes Marathon Weekend.  Please share any photos you have from the race weekend.  I would love to feature those pics on The Movement Blog.

Check out the bling from one of our employees who finished up the half-marathon.  Last week, I created a weekly schedule and training plan for her as she pursues her fitness goals with a focus on winning wellness by the end of the school year.  She won the medal, now she's on her way to winning wellness.

Hope you have an awesome week.  Happy Valentine's Day and as always keep moving.

POST YOUR PATRIOT POINTS

Exercise quick hitters

Last week I had the opportunity to visit Rebecca Smith's 4th grade classroom at SCES.  Students in her class are working on Passion Projects, which is designed based on the Google concept of 20% time.  Rebecca and I follow kind of the same idea on this.  In fact, my high school Health class had a similar project based learning experience each semester.   I asked the kids in my Health class to focus on something relative to health and wellness.  One of my students last semester worked on the odor problem in West Homewood!  Maybe he should have helped our city council in this effort!  HA! Not only do Rebecca and I follow the same basic format for teaching 20% but we also share a common goal-exercise in the classroom!!!  One of the first things I noticed when I walked in her room is that students have the option to sit on stability balls.  It was a natural element in her room.  I'm sure the first day that 4th grade students were introduced to the balls there may have been some behavior management that needed to be addressed, but at this point students were just naturally seated on the balls unknowingly creating core stability and balance all day/every day!  Check out the video that my high school kiddos created last year to promote use of stability balls and movement in the classroom setting.  CLICK HERE to view video if you can't see the video below.

Here's another example of exercise in the classroom-How about this image from Carter Doyle's classroom?

Notice anything that may be considered out of place but instead should be considered a practical solution for a long-time problem.  Problem-we have become more sedentary.  Solution-MOVEMENT

Or how about the fact that I found out last week that several elementary school teachers are asking to have their teacher desks removed!  What an awesome idea.  It creates more space for crowded classrooms and it promotes something that we should all do-STAND UP.  Or "rise up" if you are a Hamilton or Atlanta Falcons fan.  

One more example.  I met with an HCS employee last week who will begin her personal training journey with me next week.  One of the components in the plan I have designed for her is to become more like a "New Yorker", in other words-walk more often.  I've challenged her to bring her tennis shoes to work and find 10-15 minutes throughout the day to step away from her desk and go for a walk.  The 50-60 kcal burn experienced during the walking break is great, but the afterburn due to increased metabolic rate is awesome AND the mental break is a necessity for all of us.  

If you don't have exercise balls handy, or a bike for your room or time for a walk.  How about this?  The YMCA is promoting heart health for the month of February.  Locate the word of the day from the first image then complete the exercises listed that match up with the letters from the word of the day.  If you don't have dumbbells handy for the few exercises requiring weight, just grab two heavy books or simply do the movement without weight!  For the 400 meter run/walk, leave your classroom for a quick trip down the hall or take a few laps in your room.  

Bottom line, get moving!

and..

POST YOUR PATRIOT POINTS- Click here.

HMS won week #20 and will host the trophy.  Who will win week 21?