Tag Archives: Day

Great Free Online Food Journals to Check Out

Hey gang!  How’s your Tuesday going?  Have you been eating healthy today?

Do you keep a food journal?

Do you keep a food journal?

Did you know that many studies have shown that people who keep a food journal eat healthier and consume less colories?  People who eat healthier live LONGER too!  You could keep a paper-based food journal, but will that capture how many calories, vitamins and nutrients you’ve consumed? 

Ahhh – that’s where the internet comes in! One thing I love about the internet is the plethora of online tools to help motivate us to get active, lose weight and to eat healthy.  Here’s a list of online food journals that I urge you to check out

Loseit.com – This one is my personal favourite because it has a FREE iPhone application that goes with it so I can record my food offline throughout the day on my iPod Touch (or on an iPhone) that I use as a PDA.  When I get home from work I can sync my journal on our home wireless network.  I like it because it also emails me an excel spreadsheet of my journal that I import into Google docs so I can share it with you in my Motivation Monday post.  The site can also send out a tweet on your behalf to your followers regarding your progress to keep you accountable. 

SparkPeople – This site also has an iPhone application that syncs with the website that is available from the iTunes store for $1.99.  The journal can be shared within the SparkPeople Community to keep you accontable with your online friends and cheerleaders.  I’m not sure if you can update your SparkPeople iPhone Journal when in off-line mode (ie: on an iPod Touch not connected to wifi)

Livestrong – This site is the brain-child of my celebrity boyfriend Lance Armstrong (known around my house as Lancie).  It also has an iPhone/iPod application available for download for FREE from the iTunes store.  Livestrong is great because it also has a lot of information regarding how to kick that nasty smoking habit.

My Pyramid – This site is from the US Department of Agriculture.  Instead of focussing on the daily RDA of vitamins and nutrients, it focusses on whether or not you eat by the US Food Pyramid.  It lets you know if you’re short on fruits,  veggies, proteins or grains.  This is great because it takes the guess work out of it, ‘cause really – who on earth knows what foods can provide you with the vitamin A you may be deficient in? This site does not have a iPhone App.

Fit Day – This is a geat food journal because of all of the customized reports you can run from it.  You can set your fitness and weightloss goals and it will tell you how many more calories you can consume to meet those goals.  It has a downloadable desktop software, however I’m unaware of what added benefits that would have over the Free online version. 

Tweet What You Eat – This is a great site if you don’t have an iPhone or iPod Touch but have a blackberry or other phone that you have set up to send updates to twitter from.  I love being able to update my journal on the go, rather than having to log onto a website at the end of the day to record from a paper record what I’ve eaten. Basically you register at www.tweetwhatyoueat.com with your twitter account and then send direct messages (DM) to TWYE with the food that you’ve eaten.  i.e.: D TWYE Banana  Tweet what you eat then automatically updates your food journal for you including the number of calories! 

This brings me to this week’s Poll Question:  Do You Use A Food Journal? 

PS – If I’ve missed any you can use my CONTACT FORM to let me know and I’ll be happy to add it to the list :)

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Fitness Tip of The Day: When running errands or shopping, be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won’t be tempted to grab something at the mall food court or the fast food restaurant on the way home. Exercise is not enough. You must also include healthy eating habits.

Related posts:

  1. How Much do You Need to Eat to Lose Weight?
  2. Losing Weight With Twitter

This post is from Fitness Cheerleader. Please visit the original post if you would like to join the discussion.

© Janice Smith for Fitness Cheerleader, 2010. |
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My Half Marathon Training Program

As you may be aware, I’m training for the Mississauga Half-Marathon (May 16, 2010). When I tell people this I’m often asked how I train for a half-marathon. Being as sarcastic as I am, I often have to stop myself from responding: “By running”. I think what these curious bystanders really want to know is how do you build up the running distance? How do you build a half-marathon training program? So below is an outline of how I structured my training program. I started my program in January only able to run 3k! I hadn’t ran in 4 months and when I last ran in September my average distance was 5k. I only run 4 times a week. I now can complete 13k easily and my pace has improved by an average of more than 30 seconds/km (I’ve also lost 7 8 lbs).

I’ve phased my training because SPEED is a combo of ENDURANCE and STRENGTH. You can’t build strength without endurance and you need strength and endurance to build speed.

Jan & Feb was my endurance phase. On December 27th I began running after being sedentary for 4 months (I had fallen and broken a few rbs and they needed some time to heal). 3k was HARD! However I pushed myself every weekend to run a few more k’s and was finally able to run 13k this past Sunday. My long runs are slightly slower than my mid-week runs by about 20 seconds/km. I did this because my goal is speed – if I train long and slow I will perform long and slow.

March – my focus will be on strength while maintaining my endurance. I’ll be doing this by doing hill repeats on Wednesdays and my weekend long run will remain consistent at 13-15k.

April – this will be my hardest training month, and this is the month that injuries often appear, so I will need to listen to my body. I will be bringing all of the hard work form the past 3 months together on Wednesdays to do speedwork on the Ching Track. I will run 800m as fast as I can followed by short rest intervals. My weekend long runs will be consistent at 15k-18k.

May – this will be my two week taper – I will slowly decrease my running distances during the two weeks. That said, recent research has indicated that the shorter distances should still be run at a high intensity to maintain the speed that was built up. It’s possible that speed and strength is lost faster than endurance is. (I think this was in the March issue of Runner’s World).

Taking my phases into consideration, I’ve structured my training program to alternate hard/easy/rest days to allow progress while hopefully perventing injuries:

Mondays: Easy around the park 2-3 laps depending on how my legs feel.
Tuesdays: Yoga stretching and lengthening of muscles (I call this my “active rest” day).
Wednesdays: Longer run 3x around the park or Hills or Speedwork
Thursdays: Powerwalk with weights (sport specific strengthening of the upper body, as this contributes to running speed) or if my legs are sore I swim with pull-bouys.
Fridays: Easy around the park 2-3 laps depending on how my legs feel.
Saturdays: Long run – I’ve built up my distance from 3K in late December to 13K now – I will continue to build up my distance over the next 8 weeks to 18K
Sundays: REST!

I would be more than happy to help coach you and anyone else who wants to learn to run! I am working on completing a learn-to-run forum where I can offer you advice, tips and a training program. If you’re interested, sign up for my newsletter (in my sidebar) so that I can help you on your way!