A few hundred calories per hour can be burned off by taking part in a wide range of physical activities. The calories-per-hour listed here are based on a person who weighs 155 pounds. Someone who weighs 200 pounds should tack on 25 percent to the number of calories burned.
Aerobic MovementAerobics, high impact 511Aerobics, low impact 365Aerobics, water 292 Bicycling (10 mph) 292Tennis 584Dancing 354 Ice skating 511 Jogging (5 mph) 584 Rollerblading 913Rope jumping 730 Rowing, stationary 511 Running (8 mph) 986Stair treadmill 657Sports & LeisurePaintball 420Bowling 219Backpacking 511Canoeing 256 Skiing, cross-country 511Skiing, downhill 365Baseball or softball 365Basketball 584Swimming laps 511 Soccer 413 Football 531 Golfing, carrying clubs 329Tai chi 292 Weightlifting, free weight, Nautilus or universal type 219Stretching 180 Calisthenics 266Hiking 438Ballroom dancing 219Horseback riding 236Household Chores & ActivitiesScrubbing floors by hand 325
Heavy house cleaning 266
Light cleaning 148
General carpentry 207
Mowing the lawn 325
Raking the lawn 236
Carrying heavy loads (concrete blocks, etc.) 472
Dressing and/or feeding a child 177
General gardening tasks 295
Car repair 177
Preparing food 148
Painting, scraping, plastering 266
Sweeping the garage 236Read more: http://www.livestrong.com/article/30424-one-hour-activity-list-calories/#ixzz1FER3r2Ex
 As you can tell by the picture; my daily activity did not include the gym. I spent 5 hours outside in 3-4 inches of snow paintballing at Camp Dakota in Scotts Mills, Oregon ( www.campdakota.com ).
I must say today was intense and I didn't know how many calories you burn in paintball, so I Googled it. What I found is you burn 7 calories per min and 420 calories a hour. Paintball is a high-intensity sports with tremendous physical activity, especially when played outdoors. Today’s event can now allow me to say I have actually played paintball in the snow. First for me and I’m glad I could of shared it with friends and loved ones.
I stayed hydrated and ate healthy nearly every two hours. There were lots of hills, getting down on the ground, getting up off the ground and sprinting from one position to the next. It was exhausting at times but so much fun.
I must stop and realize that I haven’t gone paintballing since last June and today seemed a bit easier and less intrusive on my cardio output. I guess that’s a sign that I’m showing some good improvements in performance and that all my hard work in the gym is actually paying off. Great News!
My journey to good health has to be fun and worth doing day in and day out. So as most athlete’s or fitness buffs do, they find alternative fitness ideas that allow them to change things up from the daily grind in the gym. Today, I chose paintball. Paintballing with my sons and friends is great in so many ways. It allows me the opportunity to spend quality time with my boys and at the same time reap the rewards of being in nature. I just really enjoy outdoor activities like paintball that allow me to push myself beyond my normal limits and enjoy a needed change in my exercise routine.
I want to increase my participation in competitive events that challenge me physically, mentally and yes even emotionally. Today was a really good day, and thank you to Shannon for providing us such a wonderful dinner upon our arrival. Shannon it was a delicious dinner and it hit the spot. Mmmmm
 Staying focused has been a huge pimple on my butt. I know that some of us have it together and are organized and so emotionally balanced that small daily distraction doesn’t compromise their daily goals; well I'm not one of them. I'm not making any excuses just logging my journey to better health. I'm documenting my emotions as much as my actions and works.
I've been struggling the past few days to stay focused long enough to write my Log Entry, but I have been consumed with the kids being home due to the snow closure on Thursday and a sick kid home on Friday. I haven't had a clear thought till now.
Friday 2-25-11 I went to the gym did a moderate but intense leg workout. My knee is feeling better, thanks to my consistent knee therapy exercises and stretches. I’m trying to hold back on the heavier weights and push myself on increased reps. I did an additional 20 mins on the not so fun stationary bike and 10 mins on the Stairmaster. I got sidetracked with something that I needed to take care of at home with my sick son, but I mustered up the energy about an hour later and returned to the gym. When returning to the gym I started with a light warm-up and did 15 mins on the stationary bike, 15 mins on the Stairmaster and 45mins on the treadmill. Since I’m not in running form just yet, I brisk walked at 3.8 speed on an alternating course from1-8 degree incline. Every 10 mins I would pause the treadmill and drop and do 40 pushups. The pushups really helped me increase my heart rate and burn more fat.
Our friend Ginny from the gym told me that I would find my limitations with my knee and figure out a way to compromise and challenge my workouts. Well I just did!
Today 2-26-11 I did an intense but shorter shoulder workout and no cardio. I really felt the burn and have really enjoyed the changes that Shannon and I are making in the gym. I must say to the world that Shannon has been a great inspiration to me and she has accomplished so much in the gym. Starting in the gym Shannon was new to all the features of the gym and had never lifted weights in her life. Now if you would see her workout, she’s a beast. Love you Shannon and thank you for being the best workout partner and keeping me focused on my goals.
 My hardest challenge is obvious and right in front of my face. Food! I have done better in the past few months cutting out fast food and putting healthier options on my plate, but the problem lies within my need for flavor and variety.
I have inspirations in my life that makes eating for fitness, just so damn easy. I know what needs to be done, but again I can’t say no to the extra slice (slices) of pizza or the homemade berry pie. The good news is I’ve made improvements and I look forward to celebrating my successes. I will continue to eat better, cut more bad things out of my diet and ensure my body is getting the proper nutrition it needs to operate at the excelled rate I hope it will. I have to challenge myself but I can’t deprive myself just yet. I have the will power, but for now I will compliment myself for staying consistent and reward myself for completion of one of my short-term goals.
Dieting is such a nasty word. I mean really why the hell does this simply word have so much power over good intentioned people. The word Dieting just makes people self destruct and binge on food made from shit. I have never been the health nut that is grossed out by someone eating a hamburger from McDonalds but why does it have to be the tasteless salad that falsely promises heavenly rewards.
Food is not your enemy, a guilty pleasure or something that should lower your self-respect. Food entices your senses; it creates a spark of romance between two people, and allows our bodies to fight illness and disease. Food is my friend and I will not turn my back on it. I just need to have higher regard for myself and choose foods that will encourage my body to be the best it can be. It’s up to me to think of food as a blessing and not let society challenge my beliefs.
We have all heard it before, that’s it’s all about moderation. I know it to be true that the trick of eating right is to offer your body a balance of nutrition to optimize my bodies output. A balance of fat, protein, and carbs. Small changes to your intake make drastic results. The smaller the change the longer it takes to get the results, but remember you’re getting results.
No FAD diets, they have just been proven to not work for a prolonged time. You lose the weight and gain the weight; you lose fat and loose muscle. I want to be healthy and healthy is a lifestyle. You can’t create a lifestyle of health by quick diets that promise you nothing but short-term results. We all have to suck it up and do the work. What works? Balance, a good attitude and chewing is what works. Chew your damn food and slow down while doing it. I suck at this; I eat as though someone is going to steal my food. NO BUENO!
I love good food and you should too. I can eat more, just with better foods like vegetables, higher fiber foods, and healthy fat foods. I do and will continue to reward myself with guilt free foods that most health nuts would cringe over, but I know I’m in control and allowing me these simple pleasures once in awhile is my reminder that what I’m missing sometimes isn’t that good.
I’m doing my work in and out of the gym. I’ve increased my activity 10 fold and I’m proud of the direction and success I’m making. I have a purpose and a goal to better my health and not just my vanity. I will be the healthy, athletic father I yearn to be. I will gain more and more knowledge along the way, but for now I can say I’m living. Can you?
 Well, I didn’t start today working out at the gym like I hoped I would have. Life happened as I said earlier I wouldn’t let happen. The good news is I have a terrible itch that only the gym can scratch. I will make it to the gym tonight, and I will reach the goals I have set for myself. Oh, that’s right I haven’t set any formal goals. What the hell am I doing?
It’s obvious to me that there’s a ton of things we must do to properly prepare for a healthy success, but one of the most important is : setting goals. We have to have a goal to strive for, a goal that keeps us motivated to redeem the ultimate prize. Our goals have to be simple and easy for us to accomplish. I need to start setting my goals to set me up for success and not for failure. My short-term goals have to be short enough to accomplish in a few weeks, this giving me the opportunity to be rewarded for my hard work and preparing my motivation for my long-term goals that lie ahead.
First, we have to commit to getting healthy.
I have made the commitment by doing the work. I have started this blog to hold me responsible in my commitment to getting healthy. Also, I have positively changed how I view exercise and the importance it has in my life.
Second, we have to commit to an event that holds us responsible for our goal.
For example I have committed to competing in the Oregon Warrior Dash in September 2011. This is my long-term goal. I have 7 months to prepare, allowing me time to get in shape and heal from any injuries I might encounter along the way. Also, I’m not a professional in the fitness world, so I know that I will be making mistakes along the way.
“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit” ~Conrad Hilton~
This is a new beginning, so I will start today with my simple goals. I will stay on task and along the way I will adopt more goals to challenge myself physically and emotionally.
 Today was a great day at the gym, but I must admit it is very difficult NOT doing traditional cardio workouts. This bum knee is feeling better, but since it’s been a nagging injury for the past 6 months I must take care of it and stop rushing into intense knee bending exercises like lunges and squats.
I know that I’ve been working hard on my cross-training and resistant training, but now I need to work harder with less rest in between sets to allow myself to build endurance while staying off the treadmill in order for my knee can heal. The great news is my knee therapy exercises are working and I’m excited to see how my knee feels four weeks from now. The crazy thing, I originally injured my knee playing keep away from my kids on the play ground. I mean really! Couldn’t I have a more exciting story to tell? Like a ski accident, skateboard trick gone bad or even falling while saving a poor helpless kitten from a tree. NO, it had to be my old ass hurting myself while playing with my kids. NO BUENO!
I had a wonderful dinner made for me tonight by Shannon. Thank you for being such a wonderful cook and magnificent workout partner. And thank you for giving me my gut of love, if it wasn’t for your beautiful food I wouldn’t be writing this blog. Just kidding, you’re not responsible for my over-indulgence and lack of physical activity. I am.
Today I felt it was important and appropriate that I blog about personal responsibility. I have seen how not taking personal responsibility has caused nothing but negative results in my life and how It effects the lives of others that are close to me. What I do know is that taking personal responsibility is much harder then enforcing others to be responsible.
Accepting personal responsibility isn’t easy, for you shouldn't blame others for the choices you make. We all have a choice and we need to live with those choices by living up to them and letting go of the anger, fear, blame, mistrust and insecurity that cause us to make irresponsible choices. These issues are deep and different for everyone, so look into yourself and take a personal inventory of your life. This will be hard and enlightening all at the same time. Address these issues now so you can go on with your journey to better health, emotionally and physically.
Start a more active lifestyle; allowing you a way to build your self esteem. A higher self esteem has been proven to improve overall personal responsibility in oneself. Studies have shown that just twenty minutes actively outside each day can increase self-esteem, as well as improve your mood and immune system. Go outside and play, just be careful to stretch before playing on the play ground with your kidsJ
I’m fully aware of the lagging issues that cause people to cheat themselves and just let life happen. Well from my experience, letting life happen only brings bitterness and heartache. Letting life happen forces us to go into survival mode and not take personal responsibility, which ends up creating a power struggle in our lives that ends up not only hurting you but those around you.
Life isn’t unfair; it’s up to you to make the choices that will create your dreams and goals. You must believe to receive. I’m starting today by taking personal responsibility by putting on my big boy pants and claiming it’s time I air my personal progression pictures for everyone to see. I need to gather those pictures (fat pictures) and post them to remind myself of how unhealthy I have made myself by not take the personal responsibility of making my health a priority.
 Today has been a not so good day for quality food intake. I said in my previous blog that since today was a rest day I was going to lower my caloric intake to balance my lack of activity. Well my so called “rest” day just turned into a cheat day. I’ve been honest from the beginning that I need to find a balance in my challenge with food. Yes I like to eat and eating is more a social and emotional temptress that I have yet to conquer.
The point of my blog today wasn’t to justify my excessive intake of calories or lack of physical activity today; actually the dinner was fantastic and the company was even more enjoyable. I can’t remember the last time I went out to a nice dinner with just Shannon and my youngest two Zane and Ainsley. The dinner was rewarding and filled with lots of loving smiles.
The evening after the kids went to bed was enlightened by our good friend Jessica and her friend Raschel. I must say it’s nice to have adult time once the kids go to bed, time that allows us as parents to absorb the needed adult social time that allows us as parents to recharge. Also, it’s even better when your company is filled with laughter, open minds, good hearts and the lack of judgment. Jessica and Raschel are people that come from a good place, people that love others as much as they love life. This is rare to find in a world of “Emotional Imbalance”.
My eyes were opened tonight that our attitudes about life is what makes us. Our attitude is what creates us. Our attitudes if in balance are limitless. We create our lives as we see our lives. Attitude is one of the most important pieces to success. If were depressed from a recent loss, our attitude about our loss will either make us stronger or destroy us. It’s our choice on what kind of attitude we will choose to have; good or bad.
I have met some amazing people lately that have nearly lost everything, but the one thing they kept was a good attitude. This positive attitude is what will create them new beginnings and a future filled with adoring love of self-respect and possibly the needed passion in their lives they so desperately seek and deserve.
Our attitude about fitness is no different than the attitude we must have about our families, our jobs, and most importantly our future. Positive thinking is the foundation to a brighter future filled with happiness; and happiness is the most desirable trait we all seek.
I’ve come to understand that we must start living our lives with the attitude that our dreams are attainable and that with taking care of our minds first; we will reach the goals we seek.
The gym is a challenge and life is a struggle. But how do we prevent the Emotional Imbalance that drags the strongest down? A Good Attitude! Your hearts broken, your mind is in a downward spiral and when life just isn’t being fair we need to breath deep, smile, and clear our minds of negative thoughts; This way we can be clear to see that were worthy of tomorrow and ready for change. Optimistic changes start in your thoughts and positive thoughts create happy results.
So for myself I will seek to challenge myself everyday on this journey to good health. I will challenge myself mentally and physically to break the nasty cycle of having a bad attitude. My vision is to the work needed to find the cause of my faulty thinking and replace it with positive thoughts that will rear me generous rewards.
 So it’s Sunday and this is my first Good Health Log Entry. Today I’m taking advantage of a needed day of rest from the gym. The truth is I have been terrible the past year at staying consistent in the gym or merely maintaining an active lifestyle. I can contribute my slow gains and lack of fat loss to my inconsistency in the gym and finding creative active events to help me burn fat. Ok my diet hasn’t been story book either, but I’m still searching for that compromise that allows me to still enjoy good food. I can say though I haven’t eaten any sort of fast food in the past 6 weeks. It’s a start; I’ll be positive and commend myself on a job well done. It’s all about the small triumph’s that allows you the opportunity to a big reward. I must admit that having a workout partner as dedicated to the gym as I have made my workouts not only enjoyable but much easier to bear. Thank you Shannon! Plus, the healthy competition is good for the soul. Key word here is Healthy. Competition is good only when winning isn’t everything? Winning is good and important, but it should never control your self esteem or make you do things that make you look like an ass. I look forward to doing more research on this topic later and improving my ability to better sportsmanship. Since I’m not in the gym today and most of my time is being spent sitting on the couch watching the Daytona 500, I feel that it’s important that I reduce my caloric intake tremendously. I do need to maintain my protein intake and keep hydrated, but I don’t need the extra carbohydrates that will only make me fat. I really wish I had the fat ass problem, if you know me I only have “tops of legs” no ass. Why can’t my fat pool in my posterior? My workouts have been going great, and it’s been pleasant that Shannon has been so open to trying new workouts that I’ve mostly found on http://military-fitness.military.com/ . In my opinion military workouts do much more than just build vanity muscles, but actually provides overall muscle fitness and good health. I just know that it’s important to build ligaments, tendons, slow and fast muscle fibers, overall strength, joint health and endurance to be truly healthy. Ok this journey hasn’t started out totally pain-free. Actually, I recently have been suffering from moderate aching knee pain. It all started when I started to increase my intensity on the treadmill. The truth is I have been struggling with this knee irritation for some time, but usually the pain goes away in a few days. Not so lucky this time. So I have vowed to my wife that I will call our loyal and trusted chiropractor http://www.bfchiropractic.com/ Dr. Ryan Nienaber of Boones Ferry Chiropractic- for his profession opinion on the possible damage. I haven’t called yet but when I do I will update my log with his assessment. So till then I have vowed to do my knee recovery exercises that I found on http://www.sportsinjuryclinic.net/ and limit all knee bending exercises for 6 weeks. This sucks but I’m tired of the being a reoccurring injury. Just need to heal it properly so I can stop allowing life to happen. So now I’m off to get something healthy to eat and burn some fat cleaning the house. Good Day!
 Ok here we go! I’m now in the midst of starting a blog about my journey to good health. I’ve been inspired by my wonderful and determined wife Shannon who blogs about our family on www.shannonsclan.blogspot.com. My ultimate goal with this blog is to document my progression to good health and to keep myself motivated. Yes, I’m looking to inspire myself first and by example I hope to inspire others along the way.
Good health isn’t just about having the best body on the beach; Good health is achieved through a combination of physical, mental, and social well-being.
I’m not a professional but I do have nearly five years experience in the natural health supplement industry and have been successful in losing fat and gaining muscle, and then gaining fat and losing muscle. I’ve been your typical weekend warrior that has conquered my own personal goals and then let life happen and watch all my hard work slip away. This is my true purpose of this blog, to ensure I won’t let life happen and fall short of my goals and to create a more active lifestyle for myself and my family.
I’m extremely blessed to be in a place in my life that is positive and slightly non-destructive. As I’ve gotten older my pallet for good food has increased tremendously, as this poses a big problem to maintaining a healthy body weight. I just love good food, and good food is never good for you. There has to be a compromise. If there is I will find it!
Since we’re talking about getting older I also hope to find natural solutions to thinning hair, improving joint health and maintaining a balanced lifestyle with my wonderful family. I’m not getting any younger and it’s time I stop letting life happen and start living life.
I have five wonderful kids- Drew 16, Trevin 15, Austin 11, Zane 7, and Ainsley 6 and of course my lovely wife Shannon. In this blog I will challenge myself as a father, husband, colleague and friend to improve my daily stress to improve my overall fitness and health. The challenge here is to improve myself, be a positive role model to everyone around me and most importantly to positively guide my children into adulthood.
Pride has been a terrible demon of mine and with this blog I also hope to create the needed balance for myself and my family. I wish you All Good Health and a Good Day!
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