Fitness tips
 

I thought it might be encouraging to share fitness tips.

Most of my life I have been blessed with good health with the exception of having cancer a few years back. On my one year survival anniversary (2011), I ran/walked the Space Coast half Marathon (13.1 mi) with a time of 2:56:36. My goal is to be living at home and still able to drive when I’m 80 so I want to eat healthy and exercise.

Anyway, here is my fitness plan:

How many calories to eat:
Base metabolic rate (BMR) = desired weight*10
BRM*1.1 = daily calories
So if you wanted to weigh 150 lbs you can eat approx 1650 calories/day, may vary depending on how active you are and how much muscle you have.
(150*10*1.1=1650)

What to eat: whole grains, veggies, lean protein.

Activity plan:
• weights twice/wk for strength
• Pilates twice/wk for flexibility and balance
• Walk/run thrice/wk for endurance
It is good to cross train to avoid injuries.