The 2 Miles A Day Blog

P90X

2009-06-01T11:36:00.003-04:00

So, I finally began doing the P90X workout. P90X, wth is that? It's an intense workout program that I've been meaning to start and do. Click here to get a description of the product. I actually got this program probably over one year ago, but really REALLY failed to get going at this. So I decided to get off my lazy ass and finally start this workout over the weekend.

Well let me tell you, three days have gone by and and I'm still sore from the first day's workout. The workouts are really tough. The first day I was pushing it real hard and almost felt like puking. But that's a good sign, because it means I'm really working out. I really want to stick to this program for the next 90 days and not make any more excuses. I'm tired of being out of shape, I'm tired of looking in the mirror and not seeing what I like, and I'm tired of feeling tired and feeling unhealthy. It's time to stand up and make a change.

Legs so SORE!

2009-05-24T21:47:00.002-04:00

Happy Memorial Day weekend!
The unofficial start date for summer...
A time to sit back, relax, and stuff our faces with some great food...right?
Although I have been enjoying my long weekend (any time away from work is always a plus), I've been getting really lazy. So I got off my lazy butt yesterday and decided to run 2 miles OUTSIDE. Even though I'm still sore right now, I'm glad I did it, and I have my sister to thank. Thanks sis! I can definitely feel the difference of running on the treadmill as compared to outside. Muscles that I didn't know I had are really sore, but it's a good soreness. I plan on running outside every other day now, if I can gather up the discipline to do so. Let's see how it goes tomorrow.

Suggestion: Remember to stretch out your muscles after a workout. It will really help minimize the soreness you'll feel tomorrow.

Stay safe and enjoy your Memorial day.

Where have I been?

2009-05-18T00:52:00.002-04:00

Hi Internet.

I know I haven't posted in about 1.5 months, and I'm sorry...

My father had complications with his surgery in which we almost lost him. He's much better now and everything is ok.

On a lighter note, I also twisted my left ankle and hurt my left foot, so I have been unable and unwilling to run. I would love to do some running (really?). Instead, I have been exercising by doing some weight lifting and have decided to do stick to this type of workout. I'll still run, but maybe every other day. Let's see how this works.

Day 96

2009-04-12T23:34:00.002-04:00

Happy Easter Internet!

I was thinking about doing my 2 miler outside today, but despite the blue skies and bright sunshine, it was a still tad bit cold for my taste. I think I have to wait a week or two more until the weather warms up outside, but who knows...maybe I'll run outside this week. :) I've been noticing that my legs remain a little sore and tight despite my stretching. I'm going to spend a little more time stretching to see if I could ease out the soreness. A little self leg massage may do the trick as well.

New sneaker updated: 2nd day in the new running sneaks and they're pretty good so far. In the beginning, I did notice a little "tightness" of the shoe in my right foot by my pinky toe, but it went away after a few minutes. I really like the sneakers though and recommend them to anyone.

2 miles; 32 minutes; 342 calories burned.

Day 95

2009-04-11T22:44:00.004-04:00

Hey there Internet!

Friday was my rest day, hence no running and no post. However, not to fret, b/c I did my workout today and it was nice. Especially since I was running in my new sneaks. Earlier today I went to Sports Authority to purchase some new running shoes since my older ones are falling apart and are becoming more uncomfortable. They had a decent selection and I decided to spend a little more than usual. Usually, I don't spend over $50 on sneakers (what a cheapo right?) Haha, but I decided to spend a little more, b/c I realized that it makes more sense to purchase a shoe that's a little more expensive, if it's going to provide the support and comfort you need while wearing them. With that logic in mind, I came across these...

The Asics Gel-1140. I've never purchased Asics product before and I thought I'd give them a try. The aesthetic look of the sneaker is simple and neat. I especially like the blue stripes and the mesh on the outside which provides breathability for your feet. They provided a much better level of comfort than my other shoes and they felt pretty light on my feet during tonight's run. All in all, my impression is very positive. I will let you know of any drawbacks if I come across any.

2 miles run; 32 minutes and 34 seconds; 338 calories burned.

Day 94

2009-04-10T00:32:00.002-04:00

Sorry for the late post! But I did do my 2 miles today, I really did. My legs were feeling it though and I almost didn't make it. At the 1.5 mile mark I did stop to stretch out my legs and let them rest a little.

Key point: If your body is telling you to stop or it needs some rest, please do it to avoid injuring yourself. I few minutes of rest may allow you to do more exercise in the end.

2 miles; 35 minutes 30 seconds; 340 calories burned.

Day 93

2009-04-09T00:32:00.003-04:00

Whoa, almost forgot to post!

I'll keep it short since it's 12:30am and I'm soo tired.

3rd straight day now, after my 1 month hiatus. I was lacking energy right before my workout, but I didn't want to let YOU down, so I did it. I have a slower time than usual because I walked more than running. I just didn't want to kill myself, so I took it slow. And that is my recommendation today: take it SLOW. Don't overstrain your body, if you're body is telling you to slow down, then just slow down. Pushing your body too hard can lead to an injury, and if you have an injury, you'll be out of commission for a while and won't be able to exercise. That doesn't mean stop working out though :P. Remember as the old saying goes, "no pain, no gain." Keep up the great work and I'll talk to you very soon.

2 miles; 36 minutes; 332 calories burned.

Day 92

2009-04-08T00:35:00.003-04:00

Thought I wasn't going to exercise today didn't you? hehe...

Well I did! Although I was exhausted from a really long day, I did my 2 miler when I got home at 11pm. It was rough, but I was able to pull myself through it.

Key Reminder: Remember to stretch before AND after you workout. This is extremely important. Without stretching, your muscles will tense up and actually stay sore longer. Therefore, spend a little TLC on your body and stretch out those quads and calves.

2 miles; 34 minutes 30 seconds; 335 calories burned.

Day 91

2009-04-06T23:11:00.002-04:00

WOW.

It's been a month since my last post. What a slacker, huh? Yes, indeed I am. Oh well, at least I'm back and making a second effort, right? Over the last month, I did run a few times, but I failed to record my progress on the blog. So instead of this blog being "Day 130 something," I just decided to title it Day 91 so that I can continue along with the progress I had made before. I feel the effects of not exercising consistently for the past month. I feel sluggish, tired and lack energy. All in all, I'm not too happy with the way I feel. And once you stop exercising, I've noticed how hard it is to get back on the program. I ended up making excuse upon excuse.

BUT NO MORE!

I ran today and it felt good. Although I'm likely to feel sore tomorrow, I think I'll be pleased knowing that I made the effort to exercise. So I encourage you, get off your butt and get moving!

2.07 miles run; 32 minutes 3 seconds; 353 calories burned.

Day 90

2009-03-01T20:56:00.002-05:00

So my sister, who is a med student, revealed to me today her 10 steps to dieting. She has followed this program for the past month now and has lost 10 lbs. She has mostly limited her eating, which has decreased her calorie intake. Other than those other crazy diet schemes, I think this is the way to go because the less calories you take in, the less weight you'll gain... or the more weight you will lose. Anyway, here it is.

1. No eating after 6pm. And that means NO EATING. Water and chewing gum is allowed.

2. No chocolate!!! I don't know if I'll be able to do this, since I love the stuff. But I guess no pain, no gain.

3. Eat breakfast. Suggestions include: a small bowl of cereal, yogurt, whole wheat toast, egg whites.

4. Eat slow. Don't chow down and swallow too fast. Enjoy the food and take your time.

5. When considering a 2nd helping, just wait. Usually it takes the body 20 minutes or so after eating to know that it is full.

6. Limit your bread intake. Minimize the carbs.

7. Drink lots of H2O. Your body is mostly made up of water and drinking a lot of it will help trick your stomach into thinking its full.

8. Your snack is H2O. You may go to the bathroom to do #1 more, but the sacrifice is worth it.

9. No juice. You may think juice is good for you, but there are an absurd amount of calories in a serving of juice, check the nutritional facts. If you're craving fruit, eat some fruit!

10. No soda and that includes diet sodas.

I'm going to follow this routine for the month of March and track if I make any progress. Let's see if it works!

2.25 miles run; 37 minutes and 14 seconds; 381 calories burned.

Day 85 - 2 days in a row!

2009-02-24T22:31:00.002-05:00

Wow, 2 days in a row. Amazing! I kid...(a little). Anyways, going to keep this real short since I have to sleep and wake up extra early tomorrow for my 1st day of the bar exam. I ran/walked a little extra today to get rid of some stress. It helped that President Obama was on TV, the guy is truly inspiring. He pumped me up. :) Anyhow, wish me luck peops and I hope to post tomorrow! g'night and sweet dreams!

2.5 miles run; 41 minutes flat; 418 calories burned.

Day 84 - HA

2009-02-24T00:22:00.002-05:00

So, I didn't run the next day after all. HA! Well I think I have a valid excuse. The running and a new work out regimen will start next week, so get ready for some results. I'm getting pumped just thinking about it. Anyways, I felt like a slob today, so I decided to get some running in tonight. Interesting thing while I was doing my 2, a segment about Richard Simmons was on Nightline. It was really inspiring to watch and to learn that the man is still trying to make others aware of fitness and health at the age of 60! And he's still leading 2 aerobics classes a week at his gym! Wow. I really feel like a bum now. I need get off my butt and get in shape.

2 miles run; 32 minutes flat; 339 calories burned.

Day 78 - Wow I'm a SLACKER!

2009-02-19T00:33:00.002-05:00

So yes, I haven't posted for a while because I haven't run for a while: a day over 2 weeks to be exact. I've been quite entrenched in my work and studies that I was unwilling to dedicate time to running. As a result, I've been getting fatter (I feel) and stressed and restless. So I decided to run tonight to relieve some of that built up stress.

Boy did it feel good to run today.

I feel a little more relaxed and at ease. My mind is a bit clearer. My body is a bit looser. Running is the cure for everything! LOL. Hopefully I'll remember this feeling tomorrow and run again. But for now, back to the books.

2 miles run; 33 minutes 1 second; 348 calories burned.

Day 63 - Getting back on track

2009-02-03T10:32:00.002-05:00

Hi Internet,

I know I've been absent for the last few days...I'll give you some excuses for not blogging and more importantly, not exercising as I should. Outside of my work schedule, I've been doing some studying for an upcoming exam I'm taking at the end of this month. As a result, at the end of the day I'm totally exhausted and need some down time. I know, the down time should be when I'm running on the treadmill, but I don't think I'm at that point yet of enjoying the running. ;P

I made a great discovery during a break at Borders, where I studied yesterday. I came upon Runner's World magazine. I grabbed it off the shelf and started to peruse thinking that I would fine some nice tips for running and building up energy. Let me tell you, it's a great magazine and really opened my eyes to the world of running. I'm going to turn to that magazine from now on and I recommend you g o check it out!

2 miles run; 30 minutes and 30 seconds; 351 calories burned.

Day 59

2009-01-29T10:33:00.003-05:00

Hello Internet!

So these days, I've been finding it hard to get myself to run. Whether it be lack of energy (possibly due to lack of sleep maybe?) or just lack of motivation, the past few days have been tough. Yesterday, I made a half assed attempt to exercise by getting on the stationary bike for 30 minutes. If I keep going at this rate, I don't think I'll ever get into shape. Also, my diet has been going down the drain. I ate nothing but carbohydrate loaded dinner last night. It was good then, but probably not the best of choices.

This morning, instead of running, I decided to do some weight training. I will list the routine I did below. It did feel good to lift some weight and I'm thinking maybe I should alter my days with running and weight training. Running has indeed gotten extremely boring, and it doesn't help that I'm on a treadmill going nowhere fast. Maybe the change in routine will lead to something good? We'll see.

Also, has anyone ever heard about this fruit called the "Acai"? I hear that it has some very good health and energizing properties. I'll investigate further and let you know of my findings.

Today's workout:

Benchpress

1. Warmup set: 15 reps of 100 lbs

2. Set 1: 15 reps of 140 lbs

3. Set 2-4: 12 reps of 140 lbs

Shoulder Press

1. Warmup set: 14 reps of 40 lbs

2. Set 1&2: 15 reps of 50 lbs

3. Set 3&4: 14 reps of 60 lbs

Chestfly

1. Set 1: 15 reps of 100 lbs

2. Set 2&3: 14 reps of 100 lbs

3. Set 4: 15 reps of 100 lbs

Day 58

2009-01-28T10:42:00.002-05:00

More snow today..., but it's not the nice fluffy snow, it's more of the wet, sleety stuff. I wish it would snow a lot!

Anyways, didn't run this morning, but instead did some bike for 30 minutes. I thought it would be a good change of pace. Running is becoming exhausting and tiresome. I'll try to do some more tonight...

Quote of the day: "If you are what you eat, and you don't know what you're eating, then do you know who you are?"

0 miles run; but 30 minutes BIKED.

Day 56

2009-01-26T13:52:00.002-05:00

Hi Internet,

I took a 4 day leave of absence from running. Yes I know, I'm slacking, but I can't help it, I'm so damn tired these days! From work, to studying, to running... it's getting quite tough to manage the time and to gather the energy to run. I think the lack of energy for me is the killer. I've been taking a daily vitamin, but I don't feel that it is having any particular effect. I will do some more research to find some other alternatives that could provide a boost in energy. Any recommendations are welcome.

1.5 miles; 28 minutes 30 seconds; 255 calories burned.

Day 51

2009-01-21T10:23:00.002-05:00

Good Morning Internet folks!

Going to keep today short and sweet. Didn't have much energy to run today so I did a mile and did some benchpress. I've been thinking about integrating more weight lifting into my regimen, especially upper body. The running is good, but it appears that it's only making my legs more muscular. Maybe that's just the start of the process? Until I figure out, I will continue to run, but make more use of my Bowflex. LOL. Have a good one.

1 mile mostly walked; 16 minutes 12 seconds; 153 calories burned.

1 set of 10 reps @ 100lbs (warmup)

4 sets of 10 reps @ 140lbs.

Day 50 - Happy OBAMA Day!

2009-01-20T09:20:00.002-05:00

Glorious Morning Internet...

Today will be a historical day in U.S. and World History. Who would have thought that the U.S would be inaugurating it's First African American President? And who would have thought I would be alive to see this happen? I feel a great sense of pride today because I know it's possible that people can change and that minorities can strive to become great people and leaders. I wonder if I'll ever see the First Asian-American U.S. President? All in all, I know that this past election has aroused in me a sense of obligation to help serve others and has awakened in me an interest in politics. I think after February, when I have more time, I will go to the Democratic Party office in my county to see how I can help. I'm looking forward to it. Enjoy and reflect this amazing day people... Days like this only come once in a lifetime~

2 miles run; 31 minutes 20 seconds; 356 calories burned.

Day 49

2009-01-19T10:50:00.003-05:00

Hi Internet,

1st day of the new week. The weekend off from running was a much needed one; my body enjoyed the rest. I'm thinking that time off for rest IS a good thing... as long as I don't get too complacent. I got up early this morning and ran 2.5 miles. It felt good running because my legs weren't sore. I got a good run in. Hopefully this work week will be just as good.

2.5 mile runs; 38 minutes 1 second; 451 calories burned.

Day 46

2009-01-16T09:27:00.003-05:00

Holy cow...

I'm soooo tired. I only got 5 hours of sleep last night and about 5 the night before. I know to some of you that's probably enough, but for me...I think I need some more hours. I can barely keep my eyes open right now, but I'm still writing this post! I didn't run yesterday, simply b/c I got home at around 11:30pm and was completely lacking energy and motivation to run. So I missed another day. I'm thinking that I should rest every other day and maybe run 4 miles on my running days b/c I've been lacking the energy to run. Maybe my body needs time to rest and heal? I've been taking vitamins, but I don't feel like it's really working. I just began taking these vitamins made by New Chapter Organics called Every Man's One Daily. I'm sure it's providing me with the vitamins my body needs, it's just that I don't feel any effects from it. Maybe I need to take some more vitamins? Vitamin C perhaps? I need some "Doctorly" advice (AHEM) :)

Stay warm peops, it's brutally cold today and is supposed to stay that way over the next couple days. 'Til tomorrow, CIAO!

2 mile run, 31 minutes 8 seconds; 356 calories burned.

Day 44 - The Struggle

2009-01-14T09:18:00.002-05:00

Hey Internet,

Got up at 6 am to do my 2 miler this morning. I haven't gotten up this early in the morning for a while. Although I was tired, it did feel good to get up early. Maybe I'll start doing this from now on. I am feeling a little sleepy though right now and it's only 9:22 am. Maybe I should get a cup of coffee. :P

I titled today's blog "The Struggle" because I feel like my journey has been a struggle. I feel like I'm stuck and not getting to the place where I want to be: less fatty. I know it has only been a little over a month and I am seeing results, mostly in my calf and thigh muscles. But I wish I could see quicker results in my mid section. I'm sure I need to be more patient with myself and stay consistent with the running. But maybe I also have to do other types of exercise? Until the end of February, I will maintain the running, because I will be busy with work and studying. However, in March, I will run and also start a new program, which I will discuss in a later post. I hope though over the the next 2 months, I will see results from the running...until then, I'll remain positive..."STAY POSITIVE!"

2 miles run; 30 minutes and 26 seconds; 357 calories burned.

Day 43

2009-01-13T09:25:00.003-05:00

Hey Internet...I'm back!

Back from my 3 (technically 4 day) trip back from lovely Las Vegas. I wish I could have stayed longer... the weather and scenery were so beautiful. Maybe I'll buy a vacation house out there soon, we'll see. Although it was nice there, it IS indeed very nice to sleep in my own bed. I arrived at 5:30 am yesterday morning and I crashed at 10 pm last night. I was so busy during the trip and so tired yesterday that I had no opportunity to run. I did do my 2 miler this morning and it felt pretty damn good to run. But yes, I have 4 days of running I have to make up this week. That shouldn't be a problem though. :)

2 miles run; 30 minutes 45 seconds; 355 calories burned.

Day 38

2009-01-07T09:41:00.002-05:00

Hey Internet!

It's cold and icy and rainy and ugly outside today. Kind of a "blah" day for running, but I did it anyways. Well mostly walking...my body wasn't up to it I think. But I did it, and I can say I did it so I'm happy about that. I didn't give in. I'm just wondering how I'm going to do the running in Las Vegas this Thursday through Sunday when I'm at the CES show. The hotel I'm staying at has a gym, but I think there is an absurd fee attached. Something like $50 a day. I'm going to see if I can get that comped. If not, then I might have to run outside along the strip! Anyone interested in running with me? LOL Maybe I'll bring a camcorder, document it, and post it up on youtube. That would be an interesting and unusual experience, wouldn't it?

I learned about this blog today from CNN.com called "www.BaconisMyEnemy.com". It was started by a lady named Giyen Kim and she's chronicling about her life and her struggles with losing weight. Let me just say that it was very nice to read about a fellow Korean American who is sharing with the world her issues about life and health. I applaud her for that and I will definitely read her daily blogs from now on and I hope you will too.

Have a great day and keep striving!

2 miles ~~run,~~ ok mostly walked; 34 minutes 47 seconds; 339 calories burned.

Day 36 Off, Day 37 today

2009-01-06T09:42:00.002-05:00

Hey Internet,

I decided to take Day 36 off. I had so much crap to take care of and was so exhausted that I had no energy to run yesterday. I though I would make up for it by running 4 miles this morning, but I woke up late. Maybe I'll make up for it tonight, we'll have to see.

Just started to use Twitter and it's pretty cool and addictive. I think I'll use it frequently during my trip out to CES.

2 miles run; 29 minutes 6 seconds; 364 calories burned.

Day 35

2009-01-04T23:07:00.002-05:00

Hey all,

I missed Saturday (was quite tired) so I made up for it today. Ran/Walked 4 miles and let me tell you, it was tough. My legs are a little sore, which means they will be super sore tomorrow. I can't wait! :P But I did it, so I'm happy that I accomplished that today.

I'm going on a business trip this coming Thursday until Monday morning and I'm wondering how I'm going to do my runs. I'm headed out to Las Vegas for the CES show and the hotel I'm staying at has a gym, but I have to pay $50 for it. What the heck, right? I mean I could run outside, but it might get cold and I'll be that funny looking guy who'll be running along the Strip alone. HA wouldn't that be funny? Who goes to Vegas and runs? Maybe I'll take my camera along and take some pics along the way? I have no clue, any suggestions?

4 miles run/walked; 75 minutes 17 seconds; 680 calories burned. DAMN TIRED!

Day 33 - I ran today, I did!

2009-01-02T23:48:00.003-05:00

Hey all,

Sorry for the late post...I DID RUN TODAY! Did the 2 miler, I thought it would be difficult since I snowboarded yesterday... however, it wasn't as bad as I thought. I was able to cruise right through it.

So, I've been doing this running thing for the past month now. I've made some progress: I can run for extended periods of time now and am running at a consistent basis. I have never stuck to a program like this and I'm a little happy for myself. Although I don't see any results, I'm sure they will come eventually and the added bonus is that I feel good mentally because I'm sticking to the running. I think what's helping me go through this is this blog. Somehow I feel accountable to posting every day even though there are only like 2 people reading up on it (thanks guys :P). Anyways, I'm going to keep doing (at least for the year) so I can track the progress. Only 11 more months to go!!

2 miles ran; 30 minutes; 370 calories burned.

Day 32 - Happy New Year!

2009-01-01T19:07:00.002-05:00

Happy New Year Everyone!

Wow, it's 2009, where did 2008 go??

It's a start to a new year and I hope some new years resolutions to get into shape. I ran 2 miles on Dec. 31st and I literally thought I wasn't going to make it. My body was screaming at me, "Don't run today! Just relax!" I so wanted to take the day off, but I didn't. I struggled through the 2 miles and overcame the feat.

For New Years, instead of running 2 miles, I snowboarded. Wow, I haven't snowboarded in about 5 years, so I was a little rusty. But it was great exercise for my legs and I know I'm definitely going to feel the "hurt real bad" (check out Russell Peters on Youtube for the quote). After February, I'm going to pick up the boarding again and try to increase my skills (i.e. in the terrain park). We'll see, we'll see...

I hope that you all had a safe New Years and I wish you the best for 2009! Stay warm and stay safe. 'Til tomorrow....

2 miles run; 33 minutes 347 calories burned.

Day 30

2008-12-30T09:03:00.002-05:00

I was quite sore this morning... actually STIFF is more accurate. It was so tempting just to stay in bed and sleeeeeeep. But I wasn't about to fall for that trap. I got my big butt out of bed and got on the treadmill and just started to move. I couldn't run as much today, hence the slower time, but I'll make up for it tomorrow.

SNOWFREAK: GET YOURSELF ON THAT TREADMILL AND RUN LIKE THE WIND!

2 miles run; 34 minutes; 351 calories burned.

Day 29

2008-12-29T06:32:00.002-05:00

Hey folks...

I hope you had a splendid weekend, some of you lucky ones may have had a 4 day "vacation." I hope you all made good use of the time and not just eat, eat, and eat! I heard over the radio that the average weight gain over the winter holidays is 7 pounds. 7 POUNDS! That's pretty crazy! I myself don't want to become part of that statistic. I didn't run yesterday because I ran 4 miles on Saturday (2 miles for Saturday and 2 miles for Sunday). Since some of you may think that's sort of cheating, I ran an extra mile this morning. I woke up at around 5 this morning and took advantage of the extra time to do an extra mile, and I feel damn good that I did. :)

3 miles run; 47 minutes and 30 seconds; 543 calories burned.

Day 27

2008-12-27T15:57:00.002-05:00

Friday was my rest day so I didn't run yesterday. However, feeling that I had eaten a little too much over the last couple of days I decided to run 4 miles today. The concept of running 4 miles was a little daunting. Although I did run it before earlier in this challenge, I remember it not being quite as easy as I would have liked or enjoyed. Although daunting, I was ready for the challenge...and I did it!

4 miles; 60 minutes 30 seconds; 715 calories burned.

Day 25 - MERRY CHRISTMAS!

2008-12-24T10:46:00.005-05:00

Merry Christmas Everyone! I got up and ran 2.5 miles today. The extra 0.5 miles was to make up for yesterday's miss. I'll keep this short, since I have a busy day today. So if you have some time, read the article below, which I pulled off from Yahoo.

I hope you all have a safe and happy holidays! I'll talk to you tomorrow. :)

The primary principle of losing weight: Calories burned need to exceed calories consumed. These 2 sides of the weight loss/gain equation mean that you have 2 ways to slow and reverse the upward trend toward overweight and obesity: Eat less and exercise more. Here are the steps I advise taking.

Step 1: Journal. Write down as you go along all the foods and liquids you consume — along with how much — for an entire week. Journaling is a nuisance, but it's still the best way to identify how all those calories are mysteriously ending up inside you. Also, once you start writing things down, you'll think twice before you eat something regrettable. At the end of the week, identify any choices you made that could have been smarter and try not to repeat them. For example, skim milk could be swapped for 2-percent milk. Instead of a bagel and cream cheese, try a scrambled or poached egg over half an English muffin, with a fruit salad.

Step 2: Adjust your consumption. Reduce portions, while always making sure you're eating foods that will sustain you — which means having some protein or fat at every meal. Between meals, eat healthy snacks — never let yourself get too hungry or too tired. Eat slowly, chew your meals thoroughly, and stop when you are satisfied, not stuffed. Leftovers make great meals later.

Step 3: Start moving. Avoid escalators and elevators. Add more stairs and steps whenever and wherever you can. If you head to the mall, walk or jog around for a couple of laps before you start shopping. For those who already have an exercise routine, add another 5 minutes per session or an additional session per week.

Make sure you're getting sweaty or feeling the burn: Leisurely walks do not burn calories — normal walking is actually energy-conserving for human beings, meaning that you burn very few calories when walking long distances at a comfortable speed.

Step 4: Assess your weight-loss goals. First, make sure they are realistic. Don't immediately aim to lose 30+ pounds and don't expect the weight to drop off in the first weeks to months of trying. First, aim to stabilize your weight; stopping the gain is a great achievement in its own right. Losing small amounts of weight is the most achievable and sustainable plan, so start slow. For just about anyone, I suggest aiming to lose 5 pounds in 6 months. (That's right; you heard me. Six months.)

Step 5: Don't weigh yourself more than once a month. Those scales will make you crazy! Besides, scales are pretty useless if you're climbing on and off of them every day. Your weight naturally fluctuates through the course of a single day — never mind the day-to-day swings — so that those changes often merely reflect the ebb and flow of hormones and body fluids, not genuine weight loss or gain.

Instead of trying to assess your goals and progress by using a scale, base your assessment on how you are feeling. More energized? Sleeping better? Better mood? Greater endurance? Gains such as these far exceed the number of pounds lost.

Last, I am often asked by patients for prescription diet aids. If you're hoping to include these pills in your weight-loss plan, I have bad news for you. First, the weight you lose by this method is rarely sustainable. Second, these medications are risky — they can even damage your heart — and are often accompanied by miserable side effects.

Why suffer in this way and risk harming your health when your original purpose for losing weight was to get yourself healthy? Avoid the pills and save yourself some money. You have all the tools you'll need inside.

Day 24 - Ugh.

2008-12-24T10:07:00.003-05:00

My stomach got the best of me this morning. Well it started last night... I'm not going to go into details, but lets just say that I was in and out of the bathroom for a few hours. Anyways, I got up late this morning and was feeling ok so I went down to do my 2 miler. Everything was going fine until I hit the 1.5 mile mark when my stomach yelled "STOP!". So I did and I only got to do 1.5 miles. :( Hopefully, I'll be feeling better tonight so that I could put in some more time tonight. Lets see...

By the way, Happy Christmas Eve! You all are probably home...I'm working. Boo Hoo :P

1.5 miles; 23 minutes; 280 calories burned.

Day 23

2008-12-17T10:34:00.005-05:00

Ok, I know, I've been MIA. I'm not going to make excuses, but I was tired from doing Christmas shopping and just wanted to relax this weekend. Ok, I made an excuse. I think it's alright though. I got my act together this morning and did the 2 miles. It took me a little longer than usual, but I did it and I felt good after the run. I need to keep it up, especially over the next 2 weeks due to the holidays. Maybe I'll do 2 more miles tonight if I'm feeling good...

Anyway, as the new year winds down, I think it's always good to reflect on what happened this past 2008. I'm sure there were a lot of good and bad things that happened to all of us, but I personally am thankful of where I am (or at least trying to be). The economy has been rough on all of us and I just hope that during the end of this year we can all be thankful and helpful to one another during these tough times.

On a fitness note, here is a look at the past headlines in food and fitness the past year presented by YAHOO. Enjoy.

2 miles; 32 minutes and 30 seconds; 363 calories burned.

Day 18

2008-12-17T10:25:00.004-05:00

Wow, it was difficult to get started this morning. Was very unmotivated because I was so tired. More sleep would have been nice, but I wasn't going to fall for that trap. Heck no. So I got up, slowly got onto the treadmill and did my 2 miler. And I'm thankful both physically and mentally that I did that. One thing conquered today!

I came upon the "Top 10 fitness trends for 2009" over on Yahoo. Remember those boot camp style workouts, especially the ones with the celebrities?

I've been thinking about mixing up my routine a little bit by lifting some weights or at least doing some pushups and squats. I did 50 pushups yesterday. Maybe I should brush off the dust from my dumbbells and bowflex? :P

2 miles run; 30 minutes; 363 calories burned.

Day 17

2008-12-17T09:19:00.003-05:00

Hello and good morning folks!

Got up today, not feeling as sore as before, and did my daily 2 miler. Started with a one and half minute warmup walk and then went back and forth between 5 and 3 on the treadmill, going 2 minutes on 5 and then 2 minutes on 3. I was able to maintain that until the end, which shows me that I am improving. I wasn't able to do that at the start of this program. I am feeling that my legs are getting stronger, particularly my calves which are becoming more defined.

Last night I saw a video of Steve Jobs, the CEO of Apple, giving a commencement speech to the graduates of Stanford University on YouTube. What I found interesting was when Mr. Jobs spoke about death. After going through a near death experience, when he discovered that he had a tumor, he realized that life could end in an instant. Each morning he says to himself, "If today were the last day of my life, would I want to do what I am about to do today?"

This made me realize that we have no control on what may happen today. Today could (but hopefully not) be our last day here. Did I do my ultimate best today? Did I do my best at work and put my 110% into it? Did I strive to make myself a healthier person by doing some exercise? Or did I do it half-assed? Good questions to ask yourself and reflect on I say...

2 miles run; 31 minutes; 367 calories burned.

Day 16

2008-12-16T09:40:00.002-05:00

I'm going to keep this entry nice and short. I got up this morning and did my 2 miler. I thought I wouldn't be able to do it, considering I ran last night and would be sore. Surprisingly, I wasn't sore...that is until probably later today when it will hit me...

Ran 2 miles; 30 minutes 25 seconds; 358 calories burned.

'til tomorrow.

Day 15

2008-12-15T22:22:00.002-05:00

I just did my two miler today. I felt pretty good running: wasn't as winded as before and ran longer paces. I believe my endurance is slowly going up. I felt a tiny bit unmotivated to run, particularly because I was getting food coma from dinner. However, I got off my lazy butt and headed to the workout "dungeon" and ran. Once again, I must thank God for TV, b/c if it wasn't there, this whole 2 Miles a Day Blog would have been over a long time ago.

My legs appear to be getting stronger. My calves are definitely getting more muscular, I can't say that for my stomach though. It must be too early to be getting results though, isn't it? I probably have to wait until the end of January to make a fair assessment of how this running "thing" is going...

Ran 2 miles; 27 minutes 30 seconds; 368 calories burned.

Day 12 & 13 Rest - Day 14 - Do you or are you gaining weight?

2008-12-10T15:52:00.004-05:00

Hellooo.

I didn't run on Day 12 or 13. I was quite exhausted from the week and my legs were really sore. I didn't want to hurt myself and I felt I needed a rest. PLUS, I didn't feel like running. LOL. But I think the 2 days off were good for me. It let my body recuperate from all the running I've been doing the past 2 weeks. I think I'm going to take one day off per week to let my body regain strength and to avoid hurting myself. If I'm hurt, then I can't run and that would be horrible, since I've come pretty far. Honestly, I'm quite surprised with myself that I'm sticking to this routine. In the past, I would have probably called it quits by now. I feel my legs getting stronger, and I notice that I can run a little longer than how I ran in the beginning. I am definitely building my tolerance in running for a longer period of time, but I still have a long way to go until I reach those 7 minute miles. I ran/walked 3 miles today and I felt pretty good. I know I'll be feeling it tomorrow morning, but slowly I'm getting used to the soreness.

Anyways, I've been going to scale and have been noticing that I have gained some weight. I was slightly confused about that until I found some interesting stuff. Please read below.

"An increase in exercise time or intensity can lead to a brief gain of a few pounds... If at any time you... suddenly increase your exercise time or intensity a significant amount... you may gain a couple of pounds overnight. This will be gone in a matter of 1-2 days. It occurs because a sudden increase in exercise... will cause your exercised muscles to take in an extra load of glycogen from subsequent meals. Since glycogen is stored with 3-4 parts water, it means a considerable weight gain..."

I hope that helps. I try to remember that anytime I exercise my muscles in an unaccustomed way, the scale will show a temporary weight gain the next day. Try not to be discouraged. Your calorie math is correct and will show results over the next week or two.

47 minutes; 562 calories burned.

Day 11

2008-12-10T15:35:00.000-05:00

So, I awoke from my slumber to my trusty iphone alarm (those soothing harp sounds) to find my calves stiff and tight. Even after all that stretch, they're still tight. I should probably stretch more. But despite the soreness and another dreary morning, I went to the basement, turned on the TV, got on the treadmill and started moving.

Let me just tell you guys... In the beginning, exercising seems like an added chore, something you just don't feel like doing. But you need to just get up off your butt, GO and START MOVING. Once you start moving, your body will get the idea and go along for the ride. The hardest part is starting the move.

I've found something interesting on the Internet that might give some extra motivation. It's by a gentleman named Robert Sweetgall who has logged over 70,000 miles since 1969. This includes walking, jogging, biking, swimming, skiing, and snowshoeing. His research has shown that mortality decreases with physical activity and the following: (The below is an excerpt taken from the www.missourifamilies.org website)

Inactive, physically-unfit people have the highest death rate. By the way, most Americans fall into this category.
Just rising off the couch and walking 1 mile per day (2000 steps) significantly drops the mortality rate. 15 to 20 minutes of walking is definitely beneficial to your health.
By increasing to 2 miles of walking per day, you continue to benefit from 30 to 40 minutes of walking.
Increasing to 3 miles per day (6000 steps) continues to lower the mortality rate to near an almost optimal level.
Increasing beyond 3 miles per day - say to 5 miles per day - helps reduce the mortality rate a bit more. However, the primary benefits are reached in going from 0-3 miles per day!
Beyond 5 miles per day, the death-rate curve begins to climb back upwards, proving that too much of a good thing may not be optimal.

Conclusion: 1 mile per day of brisk walking is good for your health; 2 miles per day is better; and 3 miles per day is best.

What do you gain from exercising besides longevity? It can ...

Increase brain power
Improve sleep quality
Boost energy
Strengthen the heart
Strengthen the muscles
Burn calories and fat
Lower cholesterol
Increase metabolism
Relieve stress
Lower risk of heart disease, hypertension and diabetes
Decrease bone loss
Decrease risk of some cancers

Those are some good motivating factors to think about, aren't they?

I also have one more motivating factor! I have a follower named Betmo who's following my blog! Now I know I have to do this daily :) I encourage you Betmo to start doing some exercise!!!

29 minutes 34 seconds ran; 357 calories burned.

Feeling not as sore now, but maybe a little bit later ;P

Day 10

2008-12-10T09:17:00.000-05:00

I ran today. I wanted to make sure that I didn't miss out today and run 4 miles tomorrow. I ran 4 miles last night and when I woke up this morning, I was quite sore. All the lower extremities of my body were aching. They were saying to me, "Don't run now...just don't...please?" Haha. But I didn't give in to those little voices. In the past I most certainly would have. Especially since this morning looked very dreary and rainy outside. A good day to just sleep an hour more and a nice warm, cozy bed. But, I feel committed to run and post to this blog, even though most probably no one even (maybe 1) reads this. I feel a sense of responsibility to making sure I run. It's kind of strange actually. But I really have a desire to exercise and prove to myself that I can do this and make this a part of my daily routine. No more excuses, no more saying "Oh, I'll exercise a little later or tomorrow." No more of that.

I saw a little video on TV about Oprah and her gaining back some weight recently. I'm sure for her, despite how wealthy she is, it's difficult for her to maintain her weight due to her "busyness." I know you'll never read this, but hey Oprah, hang in there and press on! Little by little everyday... You are a great and inspiring woman!

Run/walk 30 minutes; 348 calories burned.

Results: feeling sore, but feeling great! :)

Missing Day Again??? Day 9

2008-12-09T19:29:00.000-05:00

Yup, yup, I know, I missed a day again. :( Yesterday I was so swamped with stuff to do, that I just could not get myself to the treadmill. So I did what I did on Day 7 and made up for it today by running 4 miles. If I keep doing this, then I might just have to change this to the "4 Miles a Day Blog." LOL. That's not going to happen, at least for right now. The four miles today was a tad bit easier, but still difficult. I did not run the whole way, but I ran a good portion of it, mixing it up with some walking during intervals. Maybe one day, I'll be able to run 4 maybe even 5 miles straight. Wouldn't that be the day? Anyhow, the run was good and I'm feeling good, at least mentally, b/c I know I ran and because I'm sticking to this program I set. I feel my legs getting stronger and my calves and thighs are definitely feeling more muscular. I made sure that I stretched myself out after today's workout, because it definitely helps ease the soreness that I feel the next day. I recommend that you all do the same. Always stretch, you'll thank me later. Hopefully, I'll get some rest tonight so that I can wake up early tomorrow morning and do the 2 miler. If there is anyone out there who is following my blog, I challenge you to run/walk 2 miles a day. Although hard in the beginning, you'll feel much better about yourself. I know I am :)

58 minutes flat on the treadmill; 727 calories burned.

'Til tomorrow...adios~

Day 7 ... What happened to Day 6?

2008-12-07T18:06:00.001-05:00

Yes I know...I missed Day 6. Why you ask? Well I had stuff to do! Plus I wanted to catch up on some sleep that I missed out from last week. So since I missed yesterday, I was determined to make up for the loss. So I ran/walked 4 miles today. Yes, 4 MILES! I was unsure whether or not I would be able to do it, but I was ready to give it my best and try. And wow, it was hard. Without the TV and interesting football games being played to take my mind off the running, I don't think I would have been able to complete the task. My thighs are on fire, so I'm actually stretching them out while I'm typing this post. :P I definitely recommend stretch after running, b/c it will minimize the soreness the next day. SO STRETCH! And, don't miss a day of running!!

Four (4) miles run; 59 minutes and 45 seconds; 715 calories burned.

Day 5

2008-12-06T01:44:00.000-05:00

Hey there...I couldn't work out this morning b/c I was sooooo tired. I haven't been getting much sleep the past couple of days so I decided to sleep an extra hour. HOWEVER, I DID WORK OUT TODAY THOUGH!!! I just did my 2 miles now and I feel great! I especially feel great too b/c a fellow blogger by the name of "betmo" commented on yesterday's post telling me that what I was doing was inspirational to her. Betmo, thanks for the compliment! But I challenge you and all the rest of those who come by to do what I'm doing. It's not that much and if you just walk it, it would probably take at most 45 minutes. 45 minutes a day to a better, healthier, feel good life? I'll take that any day ;) I know you can do it....b/c I'm doing it! I encourage you all to be courageous and take the next step to a healthier lifestyle. You'll feel better and thank me for it later ;P

Oh btw, I walked/ran for 27 minutes and 24 seconds and burned 350 calories. The shorter time and higher calorie burn is due to me picking up the speed a little more often and raising the incline. Hopefully, I'll be able to get the time down!

Day 4

2008-12-04T09:29:00.000-05:00

I can't make anymore excuses now. After day 3's workout and a long day at work, I was ready to go home and just relax a bit. The past few days I've been getting home late due to work and studying... But at 10 o'clock I received a phone call. My cousin called saying that her and her husband were in NY! (They are originally from Korea) I was like what the heck? I heard that they were coming to the U.S., but I didn't know they were last night! This was an unexpected, yet HAPPY surprise, because I haven't seen my cousin for about 5 years! They are staying out in Queens, NY, so I decided to go drive out there to see them and show them around NYC. To make a long story short, I picked them up and we drove and visited a few places in the city (below's a pic of me and my cousin in Times Square, NYC). All in all we had a good time, but I got home at 4am...and needed to wake up at 7am to run. Would I be able to do it? Well thanks to my lovely gf's phone call, I was able to get myself out of bed and drag myself to the treadmill. As expected, I needed to walk a bit b/c I was soooo tired. But I did the 2 miles and am happy I did it :) My time was 30 minutes 30 seconds and I burned 346 calories. I even ran at 7 on the treadmill for bit... pretty crazy. Now let's see if I can last at work without passing out :P

Day 3

2008-12-03T09:15:00.000-05:00

In the beginning, today wasn't as hard as yesterday. I started walking the quarter mile and then turned up the treadmill speed to 5 (out of 10) and began running. Everything was good until I hit the 1 mile mark. After that, my body was like, "What are you doing? Why are you running?" I slowed back down to 3 and then gradually increased the speed until I was walking at a brisk pace. I ran the last quarter mile as fast as possible. I guess my body is still getting used the whole exercise "thing" at 7 in the morning. But I do notice, that even though my body is aching a little bit, I'm feeling much better about myself, because I got off my big butt and ran. And that brings a smile to my face :) I ran for 31 minutes and burned 329 calories. Oh yeah, and I did some research: 3,500 calories equals to 1 pound (lb) of weight loss. So that means if I were to burn 116,800 calories within the year, would that equate to 33.37 lbs of possible weight loss (considering that I keep to my regular eating and don't pig out?) I wonder if anyone could verify this. Anyways, Day 3 is complete...YES!

Day 2

2008-12-02T09:10:00.000-05:00

Today was the 2nd day of running/walking 2 miles and it was a little difficult. I needed to walk 1/4 of a mile to warm up and boy was I feeling it. My ankles and my knees were slightly sore, pretty sad I must say, but I'll look at it positively to say I'm making some progress. It took me slightly more time today to cover 2 miles: 33 minutes and 30 seconds. I figure it will be like that until my body gets used to the exercise and builds some tolerance. I burned 320 calories according to the treadmill. If I were to burn 320 calories for 365 days, that would come out to 116,800 calories!!! I wonder how many pounds that would be...I'll have to research and get back to you tomorrow. :)

First Day

2008-12-01T09:06:00.000-05:00

So today, I ran 2 miles. Ok, I walked for about 1/4 of a mile in the beginning to warm up and then a mile and half into it, another 1/4 of a mile. All in all, it took me 30 minutes and 33 seconds and I burned 342 calories. Not bad I must say even though it took me 30 minutes to run 2 miles! I remember the good old days when I ran 7 minute miles, but that was in high school. I wonder if I will be able to reach that at any time in the future... we'll have to see won't we? Let the fun begin~

My decision...

2008-11-30T23:27:00.000-05:00

So, I've been saying this to myself for a long time now..."I need to lose some weight...I need to exercise..." But I haven't been consistent with exercising. I've ran for at most two weeks and then I've stopped. I've made too many excuses. So enough is enough. I'm not going to wait until the new year to make false resolutions. I'm going to start now. For the next 365 days, I'm going to exercise. Specifically, I'm going to run at least 2 miles a day and document my exercise in this blog. I'm going to challenge myself to see if I can actually maintain and do this without making any excuses. So here goes, starting tomorrow morning, 12/1/2008, I'm going to wake up early and run 2 miles. I think I can do this. I KNOW I can do this.