Training for a race this fall?

Are you training for a race this fall and looking for some added help, support, motivation and education?

Check this program out........

Your running will be analyzed by Physical Therapist Josh Rolfes DPT (he dose a lot of them) and seminars will be lead by Scott Welle who I have known for a long time.

You can click on their names to read more about them of check out www.runm5.com for more info!

FREE Webinar Tomorrow

For anyone that wants to attend a FREE Webinar on optimizing your nutrition for endurance sports, please copy and paste the following links into your web browser about 20 min before the webinar times:

Wed 8/1 10 AM -11 AM CST: 
https://sas.elluminate.com/m.jnlp?sid&password=M.5925E83021CA8FD42C8FA2FC7EB96F

Wed 8/1 1 PM -2 PM CST:
https://sas.elluminate.com/m.jnlp?sid&password=M.300F9E799A69D0E6CF78EA4BE425C4

To view the hardware and software pre-requisites for Elluminate Live! please visit http://www.elluminate.com/support

The presenter will be Scott Welle, professional Triathlon and Marathon coach. Additional information found at:http://runm5.com/metabolics/

Weight gain vs Weight loss part 2

Here is the next part of my weight gain vs weight loss post from 7/29/12

Here are more things that can contribute to you not losing the weight like you want to!

Processing of foods/beverages - When foods go through lots of processing so they can become "convenience" foods and sit on your shelf for years yet still be eaten that's a problem.  There are likely multiple ingredients our bodies cannot breakdown and digest which will hinder any weigh loss! Always try to avoid Partially Hydrogenated Oils (trans fats) and High Fructose Corn Syrup (I could write for days on those two alone).

Seriously, if a bug wont even eat it why should you?

Artificial Sweeteners - Yes, they are calorie free and taste so good compared to just simply fruit flavoring but are they all equal? No, studies have shown multiple risks associated with consuming these, especially in large quantities which a lot of Americans do since there are artificial sweeteners in LOTS of items, not just diet pop and crystal light.  Artificial sweeteners are a chemical makeup created in a lab and not made to be digested properly or broken down and used for energy.  They can cause lots of issues including cancer! Opt for stevia, grow it in a planter in you kitchen, dry it out and then crumble it in your coffee in the morning. Yumm!

Seriously, formaldehyde!

Thyroid issues - Your thyroid is KEY in optimal health and weight loss.  There are tons of reasons why it could be low and if it is that is going to seriously hinder your weight loss results.  If you suspect you have a low thyroid go to your doctor and get it checked, better to be safe than work really hard for a year and get nowhere.  

Signs/Symptoms of low thyroid are:

Lethargy

Cold

Brittle hair/nails

Weight Gain

Muscle Weakness

and more

check out http://www.mayoclinic.com/health/hypothyroidism/ds00353/dsection=symptoms for more info

To be continued......

100!

This is my 100th post on this blog!  Time flies, especially when you are having fun.

Here is to 100, 200, 300, heck 1,000 more good reads for you all!

Weight gain vs Weight Loss part 1

You read all about calories in my previous post (7/18/12).  Now we are going to dive into why weight gain and weigh loss is not always about 3500 calories = 1lb.

So your eating less and working out yet your weight loss still is not what you expected......why?

Here are things that can also affect weight loss:
Food intolerance's
Stress
Sodium
Processing of foods/beverages
Artificial Sweeteners
Thryroid issues
Deficiencies
Gender
Age
Medications
Style/Timing of your workouts
Macro Nutrient Breakdown
and more

Food intolerance's: Just because your don't break out in hives after you drink cows milk doesn't mean you should drink it all day every day.  There are 100 foods that are considered "high allergen" and they only way to know how your body reacts to them are to try elimination and re-introduction or get a food allergy panel.  If your eating foods that your body cannot digest properly your body will always be stressed, inflamed and lack the energy you need to have a great metabolism.

Stress: Wow, stress comes in so many forms.......
sleep, environmental, work, family, financial, food, drink, deficiencies, diseases, injuries, medications, workouts, hydration and I could literally go on and on.
When our body is stressed from any of the above reasons it will have a hard time letting go and hinder your weight loss.

Sodium: 2400mg is the recommended amount of sodium we should be consuming a day, although recent research is showing we can tolerate more based on activity levels, family history, medical history, medication and type of sodium.  One thing that is certain though is that sodium makes our body retain water so if you are consuming a lot of processed things your body could be retaining a lot of water which will make it hard to lose weight.

to be continued.......

My rant....

As I am going through this challenges final measurements I am finding it almost comical the amount of excuses everyone is coming up with as to why their measurements are not better. (There have still been some amazingly good.)

As a reminder:

I understand its summer, we are busy, there are lots of things going on.  THERE WILL ALWAYS BE THINGS GOING ON, WE WILL ALWAYS BE BUSY. You have to find a way to make good choices, live a little and be active within your daily life.  If not you will always remain the same (or worse).

You don't have to devote to an hour of activity every single day, but taking 10 minutes here and 10 minutes there will add up!

I do think its also interesting how many of you wouldn't second guess taking your car to a mechanic if its making noise, calling a repair man when something is going on in your house and have a stylist cut your hair when its long.  Yet you think you can do this alone and with no help. Fitness professions spend a lot of money on education, certifications and continuing seminars/classes and are prepared to help you just like your mechanic/electrician/barber. When you are failing over and over and over again, injuring yourself or just clueless consider hiring some help. Think of it as an investment in yourself!

I have written in the past about things to look for in a personal trainer but here is a good reference for you:

http://www.livestrong.com/article/397860-tips-for-hiring-a-personal-trainer/

Lastly for those of you frustrated why your results were not better after 15-20 days......

It takes time to see true results.  Our bodies are complex and unique and that's what makes losing weight and being fit such a challenge.

Ok, I am done with my rant, just wanted to get some cold hard facts out to you all.  I think I might make this post a prerequisite for future challenges.......

Almost the weekend!

For most of you your last weekend has arrived.  Some of you have already had your final measurements and did great.  Some others are treating this challenge as a new beginning to consistent healthy eating habits and will be having monthly check ins to ensure progress.

Great job to everyone thus far, and if we don't have a time set up for next week let me know what works for your measurements!

How can you stay on track this weekend?
PLAN AHEAD - We make most of our bad choices when we are rushed or not at home. Plan ahead, make healthy snacks and go grocery shopping.

DON'T SKIP BREAKFAST - Its easy to wake up and get going with your day. Eat some good protein right away in the morning to ensure your good choices throughout the day.

KEEP A FOOD DIARY - Mindless eating happens when you are at the cabin, friends house or bored.  Journal what you are eating throughout the day so you are aware what you are putting into your body.

TREAT YOURSELF - Just a little.  Have a bite or split a small thing with a friend.  A treat can also be a massage or new shirt for the new you!

EAT MORE FRUITS AND VEGETABLES - They are low in calories, high in fiber and nutrients.  They will help keep you full and you can eat a ton.

BE CAREFUL WITH MENUS - When you are going out plan ahead, look at the menu online before you get there.  That way you can make an educated guess and not be peer pressured into a bad choice.

BE CAREFUL SHOPPING - Eat before you leave the house.  You will make better choices at home and will not be starving while you are out so the temptation for junk food will be less.

BE ACTIVE - Go for a walk, play catch or clean up.  Being active will help burn calories and keep you distracted from your cravings.

Have a great weekend!

Good night day 17!

Today was a great day at work followed by Addison's 1 year doctor visit.  She is 30 inches long and 20lbs 12oz.  My baby is getting so big!  She had blood drawn to check hemoglobin, iron and lead content and then two shots.  I bet she will sleep well tonight after all of that!

My day 17
Eggs, ham
asparagus/squash and turkey
baked beans and chicken
chili
Lots of water but no workout.  My workouts were great the last two nights and I hope to get a great one in tomorrow and Friday followed by lots of activity this weekend!

I am seeing some great final measurements for this challenge but these are not final, its just the beginning of making better/healthier choices for good!

 

Good Tuesday morning to you all!

I hope everyone is doing great and enjoying this cool down in weather with the rain.  I had a great day yesterday and workout last night.  I am ready for another great day today.

Here is my Tuesday!
Rice Cake, 2 eggs, ham
grilled asparagus and zucchini
Spring mix, ground turkey, black beans, taco seasonings, salsa
peach and peanuts
grilled chicken and baked beans


My workout will depend on weather, I hope to get outside but I might have to go for a run inside tonight!


Just remember:

Water!

Are you drinking the amount of water you should?
Here is some great information on how important our precious H2O is:
75% of the body is made up of water
80% of the brain is made up of water
75% of the muscles are made up of water
92% of the blood is made up of water
Water carries nutrients and oxygen to all cells in the body
Water helps convert food into energy
Water regulates body temperature
1% dehydration results in thirst
There is a 10% decrease in your mental performance when you feel thirsty
2% dehydration reduces your ability to work
4% dehydration results in lethargy, apathy and mental symptoms
If you are dehydrated you are more likely to have trouble concentrating, be more irritable and have more headaches
Long-term effects of being dehydrated include kidney and urinary tract infections, constipation and kidney stones.
Drinking more water helps reduce obesity and bed-wetting in children
If you are well hydrated, exercise feels more and more enjoyable






ALSO:
If we don't already have a time scheduled let me know when you are ready for your final measurements!

EPOC

Do you know how many calories you burn during a workout? How about after your workout? After a tough workout instead of being tired have you ever felt totally energized? Maybe you are still sweating a little (or a lot) even after a shower.

Why is this?

Some people call it the after-burn or a workout high. It’s actually called the Excess Post-Exercise Oxygen Consumption or EPOC.

Technically EPOC is the increased oxygen consumed after strenuous exercise or activity to reduce the oxygen debt created by said exercise or activity resulting in caloric expenditure. In layman’s terms this means the additional calories you burn after exercise while your body is recovering back to it’s normal resting state. Due to these extra calories being burned because of this “after-burn”, your EPOC can play a very significant role in weight loss.

When we exercise we are utilizing a massive amount more of oxygen than normal, our heart rate and body temperature can greatly increase, we are burning a lot more glycogen from both the muscle cells and blood stores, and we are producing more by-products. So after exercise we need to stock back up on the oxygen and glycogen we have used, reduce our body temp and heart rate, and deal with those by-products.

All of this post-exercise work requires energy and this is where EPOC comes in. The amount of calories burned post-exercise depends on the amount of oxygen consumed during EPOC and how long it lasts. The research is a little vague with studies showing it can last and the amount of post-exercise oxygen consumed can also vary greatly from person to person and is dependent on a number of factors including the person’s level of fitness and type of training.

We do know that EPOC is present after both cardiovascular exercise and strength or resistance training. We also know that one factor that can have a big effect on EPOC is workout intensity. The amount of EPOC is directly related to the intensity of your workout. Both heavy strength training workouts and high intensity interval style training have been shown to have the greatest effect on EPOC.

Here are some tips to help maximize your EPOC:
Add Some Intervals - instead of just aimlessly plodding away on the treadmill watching some reality TV show, shake up your cardio by throwing in some high intensity intervals. Not only will they help you burn more calories while you are performing them, they can also crank up your EPOC levels, not to mention make running on a treadmill just a little less boring.
Lift Heavy - put down those pink neoprene hands weights and start lifting some real iron. Choose weights that make it difficult (but not impossible) to complete 8-10 reps. For the women who are afraid they will turn into a female Arnold Schwarzenegger overnight, don’t worry you won’t. For the guys who wish they could turn into Arnold overnight, sorry it isn’t that easy. Some studies have shown that heavy resistance training can have an even greater overall effect on EPOC than aerobic or cardiovascular exercise.
Reduce Your Rest - Another simple yet highly effective way to increase your EPOC is to reduce your rest intervals in between sets while working out. Instead of taking 1-2 mins between sets, cut it down to 45 secs, and use a timer to keep you on track. Shorter rest basically gives you less time for recovery thus requiring more time after the workout to replenish the overall oxygen consumed during the workout.

One very important point to remember is that while intensity is a key factor in determining the size or amount of EPOC, you still need to have a a balance between high intensity workouts and adequate rest and recovery.

Who is ready to go pump some iron and lose some fat along the way?!

Excuses

Everyone knows that exercise is good for him or her. But for a lot of people, when it comes time to get up and do something, they are too busy, too tired, can’t do it this week or some other poor excuse.

Here is a list of the top 5 lamest excuses and some tricks to counter them:
I don’t have time. This is by far the most popular excuse. The common misperception is you have to workout for an hour or more every time, multiple times a week in order to get any benefit. The reality is you can get a great workout in about 10 minutes. Doing two to three 10-minute high intensity workouts a day, three times a week can be more beneficial than three 1-hour steady cardio workouts. Try a 10-minute workout in the morning, another at lunch and a third while you’re watching your favorite TV at night.

I can’t afford a gym membership. Gym memberships can be a little pricey, but you don’t need a gym or even any equipment to get a great workout. Using just your own bodyweight, a little bit of space and some imagination, you can get the same benefits of a fully-loaded, high priced gym. Throw in a park or playground and you’ve got more than enough.

I don’t like lifting weights or running. Working out is not all about lifting weights or running on a treadmill. There are so many ways you can incorporate physical activity into your daily lifestyle. Think of working out as anything physical that you do that is not part of your activities of daily living. This can be as simple as taking a brisk walk around your office building after lunch or playing pick up basketball with some friends on the weekend. Try to incorporate different forms of exercises so you are not doing the same thing over and over.

I don’t know what I’m doing or where to start. The gym can be a bit intimidating if you don’t know what you are doing. Nobody wants to look stupid, especially in a room full of mirrors and fit people. Most gyms will provide you with a free personal trainer consultation that can help you get started. Also, many members will be happy to help show you a thing or two. Just be selective on whom you’re asking.

I can’t workout because I have bad knees. I have heard this injury excuse many times, yet when I ask what exactly is wrong with the particular body part, I never seem to get a definitive answer. If you are injured then you should be sure to get it properly diagnosed and take care of it with the proper rehabilitation program. But an injury in one area should not stop you from exercising completely unless it’s pretty serious. There are always ways to work around an injury. Most injuries require some form of rehab and even if you have a bad knee or shoulder, there are plenty of one-sided exercises that you can still perform.

Here are a few other excuses that didn’t quite make it into the Top 5 but are pretty common.
• I don’t need to workout, I walk everywhere
• I don’t need to workout, I watch The Biggest Loser
• I don’t want to get big muscles
• I have to lose weight before I start exercising
• My doctor told me not to workout, just to walk

Regular exercise has been shown to positively effect every aspect of your life, so there really should be no excuse for not incorporating some form of exercise every day. Don’t let a poor excuse get in the way of your health and well being.

Calories

Calories; they are everywhere these days. We count them, consume them, and cut them. Whenever anyone mentions food or exercise, the main topic is always about how many calories did you eat or burn.

Few people actually know what a calorie really is. A calorie is basically a unit of energy, or more accurately, a unit of heat.  It was originally used as a way to measure heat which has since been replaced by the joule. It is now commonly used as a unit of food energy. This is where the term “burning calories” come from.

There are actually two classes of calorie; a small calorie (cal) which is the energy needed to increase 1g of water by 1ºC, and a large calorie or food calorie (kcal), which is the energy needed to increase 1kg of water by 1ºC.  Calorie measurements can be applied to anything that contains energy. For example a gallon of gasoline contains about 31,000,000 calories. 


We get our energy from consuming all different types of food and break it all down during digestion to release the energy. The number of calories in a specific type of food relates to the amount of energy that can be acquired from it. 


In general, 1g of fat contains 9 kcals and a 1g of carbohydrate or protein contains about 4 kcals of energy each. We all require a certain amount of energy to survive. There are hundreds of processes going on inside our bodies all day, every day, most of which we don’t even know about that all require energy. Our brain, heart, lungs, muscular and nervous systems are constantly functioning, even while we sleep or lie on the couch watching TV.


We have something called our Resting Metabolic Rate (RMR), which is the minimum number of calories needed to survive. This varies greatly depending on age, gender, weight and muscle mass. This RMR does not take into account any activity of daily living or exercise. The average adult has a RMR of between 1000-1400 calories just to survive. If you increase your food intake and hence your caloric intake past a point of what you require for your RMR, these extra calories are stored as a couple of different forms of energy in a few places in the body. 


One form is glycogen which is stored mostly in the liver and is an immediate source of energy that can be quickly and easily tapped into. Another form of this extra energy is fat, which is stored in many fat sites around the body. Fat stores are a little harder to tap into and take longer to convert to energy than glycogen, but are ultimately a richer source of energy. 


This brings us to the all-important Caloric Balance, which is a very basic equation of calories in versus calories out. To be in perfect or equal caloric balance, you need to burn the same amount of calories that you consume per day. If you are in a positive caloric balance then the extra calories you consume are stored and you gain weight. If you are in a negative caloric balance then you are burning more calories than you are consuming and will lose weight.


Simple, right? There is another factor than can play a major role in caloric balance; exercise. Remember your RMR does not include your activity or exercise. So increasing your activity or exercise levels will increase your daily energy requirements and can have a big effect on your caloric balance and your RMR. To really affect a negative caloric balance, a combination of both reduced caloric intake and increased daily activity or exercise is the best option. Therefore, diet or exercise alone will unfortunately not cut it –you really need a good combination or balance of both.


3500 calories equals 1lb of body weight.  So theoretically a person would have to eat an additional 3500 calories to gain 1lb.  That is not always the case in terms of weight gain or loss.  Our bodies are sensitive subjects and I will get into more of why it doesn't always take 3500 extra calories to gain or lose weight!

Already day 10!?

Ok, I know my posts have been slacking the last week. I have been out of town, had family in town and had to make time to do my own grocery shopping and cooking. Those are just excuses so I am going to make it up to you by putting some great stuff on here the next few days.

My Day 10:
Eggs and ham
apple and peanut butter
brown rice, black beans, ground turkey, salsa
cucumbers, carrots and celery with hard boiled eggs
asparagus and squash with grilled chicken
softball with sunflower seeds

My Day 11 plan:
protein shake
apple and peanut butter
banana, tuna salad with rice cake
hard boiled eggs and leftover asparagus
taco salad for dinner
Softball and sunflower seeds

Day 8!

Good morning day 8 of the challenge!

I hope everyone had a great weekend, stayed on track and can be around air conditioning all day today!  My weekend was super busy, fun filled and I made great choices.  I was only able to walk for my exercise and even avoided the Ice Cream Sundae bar at the wedding we attended Saturday.  I ate lots of sunflower seeds and stocked up on H20 at the Twins game Sunday. I started my morning with fish oil, multi vitamin, probiotic and a protein shake!


Some things to remember this week:
If you mess up one meal that doesn't mean you have a free pass you go hog wild all day. Don't get down on yourself and get back on track with your next meal.

Try to choose foods based on what you want most and not what you want now.

Slow progress is still progress.  Everyone changes at their own pace and will see results at different times, that's the great thing about being human.

Exercise to be fit, not skinny and eat to nourish your body, not as a reward.

Pop and sugary/starchy foods do nothing for you body or to promote healthy joints.

If you fail to plan, plan to fail. You must take some time each week to think about your meals and grocery shop.

Some fun facts:
-Each additional kilogram (2.2lbs) of body mass increases the compressive load over your knee by roughly 4 kilograms (nearly 9lbs)
-1lb of muscle burns 35 calories per day
-1lb of fat burns 2 calories per day

HAVE A GREAT WEEK!

The weekend is almost here!

Some fun facts about our summer challenge:
42 participants
36 participants with full measurements
Of those with measurements here are our stats
     Combined weight of 5,980 lbs
     Average starting body fat of 35.1%

Weekends bring up new challenges, we are thrown out of our normal routine and there is usually ample opportunity to make mistakes, but I am confident all of you will continue to work hard and make good choices!

Weekend tips:
-Drink a glass of water right away in the morning, that way you don't go all day without water
-Try to still keep a water bottle near you all day
-Schedule a workout or activity just like you would during the week
-If you go out to eat look at their menu online ahead of time, you can then pick what you want to eat at home without pressure and then don't even look at the menu when you get there, just order what you planned at home
-At the cabin bring healthy snacks, if you have unhealthy snacks you will eat them, its our nature
-Educate those around you in what your doing and that it's a competition, maybe they will cut you some slack and lighten up on the peer pressure
-Take some time to go grocery shopping and prep for this next week
-Still have fun, there are lots of "healthy" things you can do and still enjoy
(for a full list read my previous post on 7/5/2012)

Have a great day!

Some nighttime funnies

Who doesn't love some nighttime funnies?!

Lastly, one of my favorites.

HAVE A GREAT NIGHT AND DAY 4 EVERYONE!

My Day 2 and Day 3

Food wise my day 2 was great, I was not expecting to get a workout in and that's what happened, I have softball tonight and plan to throw some kettle bells around after!

Day 2
2 eggs sunny side up over rice cakes, yummm
banana and peanuts
left over black bean burger and apple
left over curry chicken and brown rice
LOTS OF H2O!

I need to get more veggies in!

Day 3 plan
Eggs and turkey
Rice cakes and peanut butter
Ground turkey, black beans and brown rice
Apple and peanut butter
SOFTBALL - sunflower seeds
Taco salad (lettuce, pinto beans, steak, salsa, hot sauce)
Kettle bells after Addison goes to bed

I took some time this morning to prepare some food, mashed sweet potatoes, brown rice, ground turkey, hard boiled eggs. Grocery shopping is also on my agenda hopefully sometime this week, just not sure when!

Have a great day 3!

My Day 1

My day 1 was a success! After little sleep last night I was worried but I was able to stay strong, fight temptation and still enjoy my day!

Day 1
Protein Powder and water
Tuna/Egg salad with olive oil mayo
Chicken, broccoli, carrots with gluten/dairy free curry sauce
apple, turkey lunch meat
Workout (heavy lift at Life Time and then run home)
Black bean burger and sweet potato fries

I am not even hungry! I need to watch my water intake tomorrow and I don't think I will have time for a workout but who knows!

Here are some fun pictures from my busy last couple of days:

 Addison loves the big Costco Bears, but she was not a huge fan of her first cake

My Little ham

She loved the bouncy house!

Really? More Cake?

First Hit at the Pinata

Finally, presents

She just wanted back in the bouncy house all day

Have a great night and good luck with day 2!

Welcome to day 1

Good morning everyone and welcome to day 1!

If we have not met for measurements yet lets find a time to meet today or tomorrow.

*If you have a gmail.com email address and tried to email me this weekend I might have not received it. The problem seems to be fixed now so please re-send or email my gmail account swinters30@gmail.com* Sorry for the inconvenience.


CHALLENGE Recommendations:
Do Not Consume
 Gluten
 Dairy
 Alcohol
 Wheat
 Pop
 High Fructose Corn Syrup
 Refined Sugar
 Deep Fried items

Workout 4-5 times per week

Drink at least 80oz of H2O per day

Take a fish oil and multi vitamin daily

You can eat:
 Protein (meat, fish, eggs, powders)
 Nuts (all)
 Fruits
 Vegetables (you can eat potatoes, just try to limit to 1-2 per day)
 Legumes (peas, beans)
 Brown Rice, Quinoa, Oats, Barley
 Most condiments/dressings (just read labels, no soy sauce, it contains gluten)

To know when I update my blog "like" my page www.facebook.com/stephaniewinters30

Here are a couple example days:
Example Day 1
Breakfast - egg omelet with spinach and peppers
Snack - carrots, celery and peanut butter
Lunch - Lettuce wraps with tuna, pickles, olive oil mayo and a side of grapefruit
Snack - rice cakes and turkey
Dinner - chicken breast, brown rice, broccoli

Example Day 2
Breakfast - protein/fruit smoothie
Snack - almonds
Lunch - Spring mix salad, salmon, avocado, apple
Snack -  hard boiled eggs
Dinner - grilled pork, quinoa, asparagus and sweet potatoes

Good luck today, the first 3-4 days are the hardest.  Let start some good habits this week!

Are you ready?

We are just one full day away from our next challenge starting! Are you getting prepared this weekend?

Our Sunday to do list:
Get rid of bad foods in the house
Grocery shop for our foods to eat this week
Wash/cut fruits and veggies that will keep
Cook meats to have around for a quick and easy snack
Look at your weekly schedule and schedule time for exercise
Wash your water bottle so you can get in your H2O

I did my to do list Friday, we had a busy day today with getting ready for Addison's first Birthday tomorrow, a birthday party for my cousin and Addison's one year pictures! I will post some when I get them back.

Below are some lovely pictures I have received from some of you, keep them coming!

Here is a picture of little Addison from the birthday party today.

Have a great Sunday!

What to do......

During the challenge or maybe all together we will not be going out as much and indulging on certain things.

Here are some things to do this summer keep you busy......

Prepare fruits and veggies
Go to a movie and sneak in your own popcorn and water
Go shopping for new clothes for the new you
Mall walk at MOA
Walk the sky-ways downtown
Go for a walk, jog, run around a lake or on a trail
Head to the park
Visit a museum
Go for a bike ride
Call your family members you don't normally talk to (face book stalking and texting don't count)
Read a book or magazine
Catch up on your DVR or TiVo
Read my previous blog posts
Volunteer
Plan a day trip to Duluth, Stillwater, Mankato, St. Cloud, Wisconsin
Have a picnic
Take a nap
Head to the zoo
Rollerblade
Go for a swim at a lake or pool
Visit the farmers market
Have a healthy potluck at your house
Go for a boat ride, canoe or kayak
Join a softball or kickball team
Go on a tour of one of our local sports venues
Enjoy a long bath or shower
Get a hotel room at the grand hotel and enjoy a nice evening downtown (gluten, dairy, alcohol and sugar free of course)
Shoot baskets at the local park
Visit a long lost friend
Go for a twin cities trolley ride
Rent a moped or convertible and go for a cruise
Explore the arboretum
People watch in uptown
Go ice skating at the depot
Enjoy the Mississippi from the Guthrie
Chew some gum
Facebook/Google stalk your former classmates
Reorganize a closet or junk drawer
Get a haircut, massage, facial, manicure or pedicure
Do a Sudoku, crossword or puzzle
Start your own blog
Clean out the basement and list some things on craigslist, eBay, have a garage sale or donate them
Go to the casino and enjoy some free coffee or water while you win some dough
Watch a favorite movie at home
Listen to some music
Go window shopping and make a list of things you will get when you get to your goal
Play video games
Play mini golf
Go bowling
Start or finish a scrapbook
Write out your weekly, monthly and yearly goals then create a plan to accomplish them

That should keep you busy for a while!