Posted on 06 September 2011.
Jackson is off to a tremendous beginning with his fitness and exercise routine. His goal last week was to perform 3 days of exercise, to eliminate the unhealthy, grab what you can, for lunch habit and make healthier snack choices.
Last week he exercised on Tuesday, Thursday and Saturday, including:
30 minutes of walk/jog interval aerobic exercise (outdoors)
30 minutes of gym training including free weights, sit ups & leg lifts
As mentioned last week, Jackson eats a pretty healthy breakfast; lunch & late night snacking is the main problem. Last week, he bagged lunch and chose healthier snacks. Here’s an example of his daily diet:
Breakfast: High Fiber cereal with 2% milk
Mid morning snack: One medium apple, one nectarine
Lunch: Bowl of low sodium chicken noodle soup, turkey sandwich on whole wheat bread with 1 tbsp mayo, lettuce and tomato
Dinner: Grilled flank steak on mixed salad greens with avocado, tomato, red onion and blue cheese sprinkles
Evening snack: 2 Fig Newton cookies
For a guy of Jackson’s height and weight, this is a very reasonable diet. I’ve suggested eating a small serving of nuts, perhaps pistachios or almonds, as a late night snack alternative. If one must eat cookies, Fig Newton’s aren’t a bad choice, but there’s still the sugar content. Overall though, I’m pleased with the food choices and feel we’re off to a great start. When we started last week, Jackson weighed in at 211 pounds, with a goal to lose 25 lbs – slowly. This week he weighed in at… drum roll….
Of course, daily weight can fluctuate 3 or 4 pounds due to a variety of reasons (particularly in women) and the scale should be used as just one measurement of progress. Weekly weighing is sufficient and try to get on the scale at the same time of day (preferably first thing in the morning before food and/or drink). In a couple of weeks, we’ll measure Jackson’s waist line in addition to weight to get a better idea of progress toward his overall fitness goals.