my biking activity statistic May

Bike to work: 17 days.
Totally workdays in office: 19 days
Bike commute percentage: 89%
Marathon event day ride: ~ 70 KM
Spirit Run event day ride: ~ 50 KM
Other ride: ~ 70 KM
Total distance ride: 8.55 * 2 * 17 + 70 + 50 + 70 = 480 KM
Total Calories burned in riding: 9600 Calories
According to the calories I burned, I should have lost 1.066kg fat. But I didnot lose any...

BMI = 21.26, same as last month.

I started to use my HRM to record calories burned during workout since June 1st, so I will have a very accurate calories burned in my next statistic.

my biking activity statistic April

Bike to work: 15 days.
Totally workdays in office: 17 days
Bike commute percentage: 88%
Total Marathon practice ride: 21 * 8 + 35 = 203 KM
Total distance ride: 8.55 * 2 * 15 + 203 + some riding to/from the practice place + extra riding in the weekends = 500+ KM
Total Calories burned in riding: > 10,000 Calories (Don’t ask me how I calculate this value, there are so many different calculation ways. I just stick to the simplest way of 20 cal/km)

According to the calories I burned, I should have lost 1.1kg fat. And it seems I really lost ~ 1KG

BMI = 21.26 now.

A record in my riding

I rode 48 km in total today, I have never ridden that far before. It includes:

8.5 km: home -> work
8.2 km: Rupert & Broadway -> BC place
21 km: marathon ride practice
10.1 km: BC place -> home

Hopefully I'll break this record soon. It is quite possible as I don't feel exhausted at all.

Bike to work statistics March

Bike to work: 12 days.
Total workdays: 21 days
Bike commute percentage: 57%
Total distance ride: 8.55 * 2 * 12 = 205.2 KM
Total Calories burned in riding: 342 * 12 = 4104

According to the calories I burned, I should have lost 456 g fat. Adding the 570 fat I should have burned(calculated) in Feb, I should be 1.026 KG lighter than I was in January.
But……… I actually gained ~ 1 pound in these 2 months.

Record my BMI here: 21.64

Bike to work days in Feb

Bike to work: 15 days.
Total workdays: 20 days
Bike commute percentage: 75%
Total distance ride: 8.55 * 2 * 15 = 256.5 KM
Total Calories burned in riding: 342 * 15 = 5130

According to the calories I burned, I should lose 570 g fat, but I didn’t…

Bike to Work 2009

I started to bike to work today. The weather network reported the temperature is 9 centigrade, but I still saw snow on some streets.

The wonderful part is I started at the beginning of February this year. I remember I started in the end of March last year, it is amazing that I started almost 2 months earlier this year!
And I rode until the end of November last year, I think I still can ride to the same end time.

2009 Resolution

1. Personal Goals
1.1 Fitness goal: I am going to fit in the dark green size 0 pants.
Detail plan:

Bike to work Mar to Nov everyday unless emergency

Go to gym (Weight room) 4 times per week. Monday and Thursday focus on lower body, Tuesday and Friday work on upper body.

Do 20-30 mins cardio exercise on the days when not biking.

1.2 Get a driver license.
1.3 Hobby: Learn inline skate, front crawl.
1.4 Make 1-2 friends.

2. Professional Goals
2.1 English handwriting. I don't need my handwriting to be pretty, but it need to be neat.
2.2 Get 100% understand of South Park, and master the new words. At least finish one episode per week.
2.3 Get 100% understand of 1-2 movies and choose an actress to imitate.
2.4 Talk to 5 different people each day.
2.5 Get involved in those email tech discussions at least once

3. Financial Goals
3.1 Looking for the area which I interest and I can really make passive income from.

减肥周年庆：最重要的是生活态度的改变

2007年5月21日：开始减肥，体重67.5KG(149 lbs)

2008年5月21日：稳定在56KG了 (123 lbs)

开始减肥已经整整一年了，一共减掉了23斤（体重的17%以上）。

这个减肥的速度虽然并不快，目前的体重也并不低，但是重要的是我改变的我的生活态度。我不需要再谈论减肥成功与否，不需要太在意什么时候才能够到达所谓的理想体重，因为真正的理想体重本来就没有一个确定的数字，因为我已经养成了良好的生活习惯，已经不需要再用“坚持”这个词了。健康的习惯已经融入了我的生活，只要正常生活就可以了：） 

 一句话总结：要是知道这么好减，我早就开始减了。 从小就不喜欢运动的我，居然渐渐的喜欢上了运动，运动已经不再是一种负担，而是一种爱好。喜欢运动的人比较容易快乐，这是另一大收获：） 

原来以为减肥要痛苦地忌口，觉得不能吃好吃的东西，就失去了至少一半活着的乐趣。但是自从每天都吃大量的水果蔬菜之后，可乐薯条薯片巧克力对我的吸引力慢慢变弱了。当然，如果几周不吃，我还是会想吃它们；想吃了就吃一点，只要不是连续吃几天，就没关系。 

再就是，我们一贯接受的所谓正常的饮食，其实不一定是正确的饮食。比如“主食”，其实吃菜比吃米饭的量应该大很多；比如说“早点”，可不是随便来点就可以了，记得我过去为了省事以及减肥，早点有时只吃一小杯酸奶或者牛奶，现在觉得那都是自杀式行为；比如说白米白面，显然不如糙米和全麦面粉来得健康；比如说为了减肥晚饭不敢吃主食，什么叫不敢吃主食，是本来就不该吃主食；比如说水果，不是可吃可不吃的，想起来才吃的，是每天都必须要吃的，而且最好一天吃几种不同的水果；比如说菜炒熟了才叫吃菜，其实凉拌甚至有的时候连拌都不用更加的好吃，当然也更健康。

Went to Grouse Mountain last weekend

The view of the Greater Vancouver from the top of Grouse Mountain.

The skiing place on the top of the mountain.

I'm skating...


No hiking, as there are too much snow... We just walked on the top of the mountain, then did some ice skating there. I totally forgot how to skate at the begin, I had to skate with a frame. But after around 1 hr, I began to skate without it. Good experience!

Happy Valentine's day

Weight in the morning: 56.8kg/125.1lbs

Breakfast
one slice of home-made whole wheat bread, coverd by peanut butter.
A cup of warm water with honey.
1 home-made walnut raisin cookie.

1 glass of Coffee with Milk
2 potato chips

Lunch
1 whole wheat naan.
Grilled beef (85g)
some mixed green salad with Cesar sauce.
1 apple

1 glass of Coffee with Milk

Snack
1 kiwifruit
some longans

Workout (17:00 - 18:15)
Running exercise 32 mins: W2-R8-W2-R8-W2-R8-W2, burned 310 calories
I'm still working on the breathing pattern... It seems I could breath properly when walking and the first 2 mins in running, but I began to lose control on my breathing from the 3rd minute...
Later, did those machine related exercise for 25 mins: Lifting exercise, leg extension exercise...

Supper
some pine nuts
mixed green salad with homemade dressing(olive oil + vinegar + honey; actually, it is not a good dressing, it supposed to be red wine vinegar + olive oil, but I don't have red wine vinegar...)

Before sleep
3/4 cup of milk

A comfortable leisure day in office

Weight in the morning: 57.1kg/125.7lbs

Breakfast
one slice of home-made whole wheat bread, coverd by chocolate sauce.
A cup of white fungous & red dates soup.
2 home-made coconut butter ball.

1 glass of Coffee with Milk
1 Home-made Valentine's Cookie from my colleague, it is so cute and delicious.

Lunch
some rice(1/3 brown rice),
Grilled beef with potatos
Toasted mixed mashrooms
some mixed green salad with Cesar sauce.

1 glass of Coffee with Milk

Snack
1 kiwifruit
1 apple

Workout (17:00 - 18:15)
Stair Climber 15 mins, 139 calories
Stationary bike 15 mins, 116 calories
Also did some dumbbell exercise.

Snack
1 chocolate candy

Supper
Durian
1 small cucumber

Before sleep
3/4 cup of milk

Back on Track

Weight in the morning: 57.5kg/126.6lbs

Breakfast:
one slice of home-made whole wheat bread, coverd by chocolate sauce.
A cup of warm water with honey.
1 home-made coconut butter ball.

I cut my finger when I trying to cut the overbaked part off the coconut butter ball.....I never thought the bread knife could be so sharp....

1 glass of Coffee with Milk

Lunch:
some rice(1/3 brown rice),
one chicken thigh,
some mixed green salad with Cesar sauce.
1 Apple.

1 glass of Coffee with Milk

Snack
one big date,
some longans

Workout (17:00 - 18:15)
Resume my running exercise, the 3rd time of week 5.
Walk 2mins-Run 8 mins-W2-R8-W2-R8-W2.
Completed. @4.3-4.4 mph. 5% incline.
Treadmill said I burned 308 calories...
I tried to control my breath, but it seems very hard, I just could help panting... I think I will stay in Week 5 until I could breath properly....

Also did all the lifting weight exerices which related with machines.

Supper (I won't use the word "Dinner")
Grilled beef with potatos
Toasted mixed mashrooms
tomata egg and shrimp soup

Before sleep
3/4 cup of milk

Recent status update

A lot of events affects my weight recently... The holiday season, parties, chocolates...

At the beginning of this year, my company offers $10/month reimbursement for the gym membership, it is only $8.90/month for the small gym which is close by my office after the rebate. That's a pretty good motive, as a result, I almost joined the gym immediately.

Later I got hurt in the gym, when I stepped backward on the moving treadmill. The iccident is caused by my damn access card. There are no pockets in my running suits, so I put my access card on the top of treadmill. Then I started treadmill and begin to walk, suddenly something was thrown to the back, I could not help to looking backward and even stepping backward. The consequence is I myself also got thrown to the back of the treadmill, left leg and knee on the floor, lips and teeth hitted the edge of the treadmill.Forturnately, my teeth are still solid, although the pain lasted 2 weeks. My lips bleeded, my left leg and knee became blue and black, so I had to rest 5 days before I started to hit the gym again.

No long after that, the Chinese New Year comes. Many dishes, sweets...I went to run 3 hours after a great lunch, then got severe cramp that I had to stop...

Then my period came on last Saturday. It came just in time, as I usually don't exercise on weekends, and it only blocked me from the gym for 1 day.

I managed to increase my running time to 30 mins, but after running for a couple of weeks, I could only run 12 mins ( @4.1-4.3 mph. 5% incline) once. I read the article of Get-Started Schedules for beginners of running, it sounds reasonable. I think I should follow the schedule, but from the Week 5, as I have runned for several weeks, and not totally a nought.

Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.

Feb 5, Tue: Completed. @4.1-4.3 mph. 5% incline, decreased the incline to 2% for the last 6.5 minuts run, as I was feeling dying at that time.

Feb 7, Thur: Completed. @4.1-4.3 mph. 5% incline. But I took about 10 mins break after the first 2 sets, due to the severe cramp...

超级健康的 烤意大利瓜+蘑菇+金针菇

这道菜非常健康，低盐无油，味道很清香，而且简单易做。

原料：意大利瓜（Zucchini），蘑菇，金针菇，
调味料：可以选择1）盐，黑胡椒粉；
或者2）蚝油，蒜蓉




1) 意大利瓜（Zucchini）切片，摆在锡纸上，撒一些盐。
2) 蘑菇切片，摆在意大利瓜片上；在最上层摆上金针菇。撒一些调料。封好锡纸包。


3) 烤箱预热375度，烤20分钟即可。

注意：把意大利瓜片摆在锡纸最底层的原因是底层受热比较多，这样意大利瓜可以早些熟。

第六阶段减肥成果

第六阶段9月28日-10月23日 58kg->57kg, 26天1kg(体重的1.7%)
中间曾经到过56kg, 可惜没有保持住，有几天晚饭后特别想吃东西，于是吃了不少坚果和糖，然后就回到57kg了。
天气冷了，不能再骑车上下班了，得快一点找一种可以坚持天天做的运动来代替...

正在培养的生活习惯

1. 早上第一件事：一杯蜂蜜水/蜂蜜柚子茶

2. 饭后刷牙
2.1. 早上先吃饭，再刷牙
2.2. 午饭后刷牙
2.3. 晚饭后立即刷牙，用牙线。

3. 午餐中包含一半或以上的生的水果/蔬菜。

4. 晚餐不吃主食以蔬菜汤为主，或者粥。

5. 晚上做半小时以上的运动

6. 睡前喝牛奶

7. 每周一次热瑜伽

8. 每周一次面膜

第五阶段减肥成果

第五阶段 9月1-9月27 58.5kg->58kg; 27天0.5kg(体重的0.9%)
中间有4，5天在57kg那里晃了晃，也没怎么暴，居然就又回到58了，估计是第二个平台期开始了。。。



修改一下减肥计划，看来每个生理周期减4%体重的日子已经一去不复返了，修改计划为每周期减2.5%，看来要等到明年二月底才能到达50kg，还行，不算太遥远：）

然后明年3月份回国休假腐败上两三个星期，估计回来又得继续减...

减肥日志Sep 21

周五 Sep 21：57.4kg
早上：8：25起床
早饭：韩国柚子茶两勺，开心果20个，杏仁8个，腰果2个，7个烤栗子，龙眼若干。
午饭：烤土豆泥（土豆+香菇+热狗肠+胡萝卜+酸奶油+Cheese)。青椒炒鸡蛋，洋葱炒牛肉。
下午：吃了N多蜂蜜花生，开心果，龙眼。。。终于暴零食了。。。。
晚饭：西红柿鸡蛋大虾汤一碗，凉拌海带，香菇炒肉。
运动：在家做热瑜伽动作
-----------------------------------------
555555，假期要休完了，下周就要上班了，为什么悠闲的日子总是这么短暂。。。
下午零食吃太多了，希望明天体重不会涨太多

减肥日志Sep 20

周四 Sep 20：57.2kg
早上：8：30起床
早饭：韩国柚子茶两勺，热狗胚1/2个+酸奶油，开心果8个，杏仁5个，腰果2个。
午饭：烤土豆泥（土豆+香菇+热狗肠+胡萝卜+酸奶油+Cheese)。烤的土豆cheese馅的饺子3个。
晚饭：水果沙拉（苹果+桃+葡萄+杨桃+胡萝卜）+3.5个烤栗子。
运动：在家做热瑜伽动作
-----------------------------------------
昨天做饭把手切到了，今天中午反而很有做菜的欲望。无意中在网上查到了一个酸奶油焗土豆的菜谱，就按照那个做了一下，结果香菇洗过之后没有脱水，烤完之后出了很多的水，索性就把土豆捣烂做成土豆泥了，味道相当的不错：）
那个土豆泥太好吃了，中午吃了一碗，连水果沙拉也吃不下了，就留到晚上吃了。

减肥日志Sep 19

周三 Sep 19：57kg

早上：8：10起床

早饭：韩国柚子茶两勺，热狗胚1/2个+酸奶油，西瓜一块，杏仁10个，腰果2个。

午饭：烤栗子5个，烤小个土豆一个，肉末蘑菇炒豆腐。水果沙拉（两种苹果+恐龙蛋+梅子+黄瓜）。

晚饭：红枣2个，西红柿茼蒿大虾汤一碗，2-3口青椒炒鸡蛋，2-3口牛肉炒洋葱

运动：步行去图书馆，超市；在家做热瑜伽动作

-----------------------------------------

简直不可思议，今天体重居然到了57kg！！！57kg应该是我13年来的体重最低点吧，开心：）

昨天在家做热瑜伽时比较认真，基本上所有的动作都做了，而且跟在瑜伽教室一样都是做两遍，前两次在家做时都是只做了一部分动作。看来在家做热瑜伽效果也很好么，虽然只是微微出了点汗，但是热量消耗估计还是很大的。

今天做晚饭的时候把手切到了，切软绵绵的牛肉真是一件危险的事情，牛肉扭来扭去，总要用手去扶它，然后就把左手的大拇指切了一下。。。还好出的血不多。还是切冻硬了的肉比较安全，呵呵。