We Exercise

Since mid-January, Tyler and I have been rather committed to exercising and eating both healthy and with right amount of calories to reach our goals.  We are pretty happy with our results so far.  I've been asked a bunch of questions about it so here you go.

Calorie Counting
To determine just how many calories we each actually should be eating everyday, we use this formula, from my Turbo Fire Booklet:

1. Resting Metabolic Rate (RMR) = Your current weight x 10
2. Daily Activity Burn (DAB): (Gage your activity levels outside of your daily exercise.)

• Sedentary = RMR x 10%
• Moderately Active = RMR x 20%
• Very Active = RMR x 30%

3. Daily Exercise calories (DE) = ?  Our workouts are supposedly 650 each day for the average person, but you can just look up what you do on the internet or use a personal monitor...
4. Caloric Deficit (CD): It requires a 3500 caloric deficit between what you eat and what you burn to lose one pound.  So for example, a daily deficit of 500 would get you losing 1 pound each week.  You need to choose this number for your equation, but remember that losing any faster than 1 or 2 pounds each week is not healthy unless you are extremely obese.

Now the formula: RMR + DAB + DE - CD = Your daily calorie target.

My book also recommends recalculating regularly as your weight and goals change.

So I have to say, calorie-counting takes SO MUCH TIME.  Tyler uses this nifty program on his iTouch that makes it easier, while I am stuck with paper and pencil.  Either way though, it's a time commitment.  We bought a scale so that we can find out if that chicken breast is 3 ounces or 3.5, etc.  (It makes a difference!)  We use measuring cups to serve our food.  We plan our snacks (to make sure they're healthy) and we incessantly look at labels in the grocery store.  We cook from recipes that already have calories counted for you.  We even look up calorie counts before going out to eat.  It's intense.  And I also have to say that Tyler's way better than I am.

Exercise

Me:

There are several different DVDs and a whole schedule of which to do each day.  Cardio, strength, core, yoga, stretching - it's all there.  There's a prep-schedule for people who don't feel quite ready for the whole burrito, so I've been doing that.  So yes, there's lots more to go for me! 

I usually exercise during Caleb's morning nap, although sometimes I do get it done while he's awake and playing with toys.  I've found that if I wait until his afternoon nap, it's  serious battle with myself to get it done.



Tyler:

He starts with the P90X schedule, but when it schedules a cardio or plyo workout, he uses Insanity cardio and plyo instead.

Tyler is really great about maximizing his time with Caleb and me despite this commitment.  Since I generally like to go to bed earlier than him, he usually ends up exercising late at night after Caleb and I are asleep.  But sometimes late afternoon if he gets home from school early.  Weekend schedules always vary.

Results

I know this is corny, but my favorite reward about the whole thing is how I feel.  I LOVE never feeling stuffed, or bloated, or sugar-overload, or sugar-comatose, or like I ate to much. LOVE IT.  I get more done in my day when I exercise.  I just have more energy.  Physically I feel more confident and capable.  It's seriously helping me cope with my calling stress.  My eczema has even dramatically healed!  As previously mentioned, I have lost several pounds and dropped two pant-sizes.  I may have bought my first pair of skinnies.

Tyler might have to speak for himself about his results, but I will say he's looking even stronger and leaner.  His wardrobe has also greatly expanded (as has mine!).  He says he just likes feeling healthy.  He can feel it when he plays sports.

So there you go.  That's life at the Johansens lately.