While the three of us are usually active folk, for various reasons we all felt that we were slacking when it came to exercise. Naturally this gave rise to the November challenge.
Well, being December 1 you may be wondering how things went? From my point of view I was technically successful. I walked, ran, or stretched every day. I also threw the odd push up or two into the mix. In fact, I’m pretty sure that I spent some time with my chin up bar as well. It seems like I should feel good about this, right?
Sadly, although I completed the challenge I don’t feel like I put forth my best effort. My month was active, but not as active as it could have been. I could have spent more time running, or stretching, or doing push ups. I could have walked an extra kilometre or two by simply picking a different route to the school. I did none of these things. And because of this, I feel that I brought a C-Game, perhaps a B-Game at best.
What does all of this mean? It means that I’m going to redouble my efforts this month – which is going to be rather difficult given the ubiquity of Christmas parties and Christmas cookies and Christmas beverages and oh my god so many delicious Christmas treats. I can’t look back and regret what I didn’t do; I need to embrace what I accomplished, and push myself to new levels this month. And I will. That’s a promise.
Of course, since today was a perfect day to catch up on some much needed snuggling time with the wee fuzzball, my redoubling efforts will have to wait until tomorrow. I am only human afterall.
I am exhausted. So much so, that I crawled into bed at 9:30 and I’m fighting to stay awake long enough to write this post. I won’t lie – it’s a bit difficult as I keep finding myself dozing off. It doesn’t help that Elliot is sprawled out across me looking fuzzy and cute as he dreams of chasing mice, or whatever it is that Elliot dreams of.
Hmmm, apparently I just dozed off again. Amazing. It’s somehow 10:09. This is going to be the best post in the history of posts.
You might be wondering why I’m so tired. I’d like to say that I ran a half marathon today, or that I did something requiring substantial physical activity. Sadly, neither of these are the case. I awoke today, as I have for the last couple of days, to the sounds of 9 industrial fans and 2 industrial dehumidifiers trying to dry out my normally dry but recently saturated condo. While I can normally sleep through anything, I think I have discovered that I’m not getting the best sleep with the constant drone of the fans. I woke up exhausted.
Now let me describe what I mean when I say exhausted. I woke up after 7 hours in bed, and all I could think was I need more sleep. Regardless, I got up and started cleaning up my kitchen – at least as much of it that I could – and organizing the piles of boxes in my living room. Within a few hours, I had to have a nap. Elliot agreed.
After about a half hour nap, I got up and started cleaning again. Elliot did not seem to be amused, but the boxes weren’t going to organize themselves. Sadly, it wasn’t long before I needed to go lie down again. Seriously.
Sadly, I’ve felt this way all day – do a little work, need to crawl into bed and sleep. I’m thinking that if this continues, I’m going to have to find somewhere else to sleep, somewhere with 9 less industrial fans and 2 less industrial dehumidifiers. I’m really not a fan of feeling this lethargic and exhausted.
Anyway, this is why at the ever so rock-star hour of 9:30 I made my way to bed. And it’s also why, almost an hour later, that I’m finally calling it quits on this post.
This week has been my taper week. By taper, I mean that I’ve reduced my physical activity to what seems to be nothing. I’ve walked, and bounced, and I’ve stretched, and stretched some more. But I have not run.
I’ve wanted to.
Oh how I’ve wanted to.
Especially with the weather we’ve had.
And seeing other people out running.
Good lord how I’ve wanted to run.
But I’ve refrained.
The theory behind tapering is this: if I am to rest my body for the week before the marathon, then I should perform my best the day of; my legs will be rested and strong, my mind will be clear, and I will be focused on running my very best.
Sadly, the tapering hasn’t made me feel strong, my mind still has doubts about running 42.2km, and I’m worried that my body is going to punch itself in the IT band or perhaps the knee caps. To make things even better – and by better I clearly mean worse – not exercising like I normally do makes me feel so freaking lazy and gross. And given the fat kid/teen/adult that lives inside me, I’d venture fat as well. However, I won’t actually say fat as I’m afraid that if I were to vocalize that word, my mother might think I have an eating disorder.
Note to my mom, part I: I do not have an eating disorder. I am strong like an ox. Okay, fine – a skinny ox that has the upper body of a 12-year-old boy. But strong nonetheless.
Note to my mom, part II: Okay, okay. I’m going to eat some granola and raspberries right now, just to make you happy. Satisfied?
Where was I?
Right. Tapering. Marathons. Etcetera, etcetera.
Anyway, the point of all of this is that I’ve been feeling gross and lazy and dealing with doubts about Sunday’s marathon. Then I got home and saw a YouTube video (that I’ve embedded below). After watching it, all of my doubts and such were kicked to the curb. This video is truly inspirational, and I dare you not to be impressed. I know that I’m going to remember this when I’m running. In fact, during those times when I need an extra boost I’m not just going to yell out loud suck it up princess, I’m going to remember the man in this video while I yell out loud suck it up princess.
All I know is that whatever it takes, I’m going to crush the marathon on Sunday. And I’m going to do it with a smile on my face.
Several days ago, my friends Dr. Julie and Dr. Mark1 posted a challenge on their website (read more about the details here). That gist of the challenge – dubbed the May Health Challenge – is simple:
Do something every day for the first 30 days of May that serves to improve your overall health.
Whatever it is that you do is up to you. It could be a change in behaviour such as drinking more water, eating more fruits and veggies, getting more sleep, reducing sugar or caffeine intake, or you could increase your daily physical activity by going for a walk, or a run, or a bike ride. Perhaps it’s 5 minutes of stretching in the morning. Perhaps it’s a casual stroll around the block. Or maybe you’ve been working out for ages. Maybe May is the month when you push your limits; bike 20k on a regular basis? – try to bike 25k; you’ve already completed a 5k race? – aim for a 10k. Whatever it is you do, make it your own, make it attainable, and own it.
So what am I going to be doing for the May Health Challenge?
Good question. After much soul searching2 I have set the following goals:
Drink more water – at least 1 extra glass per day3. I currently suck at this. Given that I have 2 marathons coming up, hydration is going to be a key element to successful runs. Plus, I hate waking up every morning so dry that I feel as if I’m hung over. What’s worse – I’d much rather have a coffee than a glass of water. While this seems simple, it’s going to be a huge challenge for me.
Stretch more. I’m not going to put a specific quantity on this, but I really do need to stretch more. And I already feel like I stretch a lot. But, with all the races and the training for races and the running in between the training and the races, it really couldn’t hurt to do a little more. To build this into my day, I’m going to opt to stretch while I’m in my office. This will serve double duty, as it will also get me out of my office chair and away from the computer monitors for a few moments.
Sleep more. I imagine this is going to be the hardest of all my challenges. Over the last 535 days, my trusty Sleep Cycle app informs me that I’ve averaged 5 hours and 30 minutes of sleep per night. If by the end of May I have increased my average nightly sleep, then I will have managed to sleep longer each night of the challenge. To put this into perspective – a 1 minute increase in my overall average will represent about 20 minutes extra sleep per night of the challenge.
Run two marathons. Yes, I know I had already planned on running two marathons – but there’s no rule saying I can’t offer them up to the gods of the May Health Challenge.
Anyway, I may add to this list as I think more on it, but for now it’s a good start.
So what are you going to do? How are you going to healthify4 yourself? As I wrote earlier – whatever it is you do, make it your own, make it attainable, and own it.
And with that I say – bring on the May Health Challenge. We can do this.
I ask, because tonight was a night that was so close to Awesome, some math nerds might suggest that it was Awesome minus , where is a tiny positive number. Okay, you all probably realize that by somemath nerds I really mean me.
Tonight was awesome for two separate, but related reasons.
Reason the first: I had planned on running 10+ km this eve but found myself low on energy and motivation. As such, I opted to run a shorter 5 km. As punishment for slacking distance-wise, I told myself I had to step-it-up-Gillis. That is, I had to run the 5 kilometres as fast as I could. At first, I figured I’d run as fast as I had during my previous fast runs. But then my brain started yelling grow a pair you big suck bag, and that dear readers was the moment when I really punished myself – because as Jillian Michaels says:
Unless you puke, faint, or die, keep going.
Or as my friend Carolyn says in reply to Jillian Michaels:
“Unless you puke”? Naaah. Puke & rally.
So wise, that Carolyn.
Regardless, the result of said self-inflicted verbal abuse was a new personal best 5 km. My previous record was 4:10 per kilometre. Tonight’s run: 4:07 per kilometre. For those of you that want to check out all the gory details, you’ll find my previous best here, and my shiny new best here.
Anyway, 7 seconds is all I have left to conquer to finally break the 5 km in 20 minute barrier that I’ve been gunning for over the past 8 months. And while 7 seconds doesn’t seem like much – it’s almost an eternity when I’m pushing my limits. Of course, that doesn’t mean I’m going to walk away from this challenge. Screw that. I’ve not come this close to throw my hands up in defeat. Nope. Quite the contrary. I’ve got a renewed sense of I’m going to crush this goal. And I will. Very soon.
Reason the second: Elliot often watches me as I run. Personally, I think he sits there and wonders why the hell I get onto this moving floor that takes me nowhere. Regardless, over the last number of runs he has been investigating the treadmill a little more closely. He sniffs around it (and by around it I mean about 8 inches away from it). The other day, clearly feeling adventurous, he lifted his paw as if to reach out and touch it but then decided against such an action. Given that he was 8 inches away, there was no risk to him actually touching the treadmill. Generally this is about the time during his investigation that he freaks himself out and goes running into the hall. Whenever he reappears, he perches himself at a safe distance and watches me for a while, possibly with contempt, disgust, confusion, or a mix of all of the above. Then he passes out. I think the sound of the treadmill, and the cadence of my running may lull him to sleep.
Tonight, given his ever closer and closer investigations, I decided to put him on the treadmill so that he might learn that it’s not going to hurt him. I put the machine at a very respectable cat-pace (0.3 mph) and held him so that his paws could touch the moving floor, but also so that I could whisk him away should he not like it. He seemed to enjoy it – at least initially. There was no panic, he moved his legs as one would expect a cat to move them. Then it happened.
Let it be known that Elliot is not much of a farting cat. At least, I’ve never known him to be such. But tonight, either out of fear of the treadmill, or perhaps joy at conquering his fear, he let one rip.
My running room will never be the same.
Oh, and before I go – I started this post asking what can you do in 7 seconds? Clearly this is a question I’ll be considering during my next run as 7 seconds is all I need to hit my target pace. But I’ll also be remembering Elliot farting and what this guy in the following YouTube clip can do – because although I take running seriously and have a list of goals I want to achieve, it really is only running; if it isn’t fun then what’s the point?
In case you were unaware, I’m a big fan of numbers. And by big fan, I mean I love numbers. I’ve always been this way. Even as a kid I would often find myself doing math in my head, thinking about patterns in numbers, finding comfort in their logic. There were many very late and sleepless nights as I grew because I’d often be doing calculations in my head into the wee hours. If I thought of a math problem or learned some new mathematics at school, it would take a lot of willpower to shut my brain off. Failing to will my brain to stop would leave me with a brain set on overdrive.
The point is, my passion for numbers and mathematics hasn’t waned. I have, however, found the ability to shut my brain down when I go to bed. I think if I hadn’t done that in my teens I’d be insane right about now.
So why all this talk about numbers? Well, I use it as justification for another update on my 2012 goals.
Another update? 2012 is only 2 weeks old!
I know. I know. I promise that I won’t be doing these every week. The reason I wanted to post today was because I have been collecting a bunch of numbers and if I don’t share them or write them down, I might just burst. Plus, this provides me a record of my stats so that I can track how they change throughout the year. These include things such as my Maximum Heart Rate, Target Heart Rate, Resting Heart Rate, Body Mass Index, Basal Metabolic Rate, Body Fat Percentage, and Hip to Waist Ratio.
Why have I been collecting this info? Well, as I said, I love numbers. Also, it gives me an idea of progress, and reminds me that I am not the fatty fat fat fat kid that I once was. It’s also good to know these numbers for training – so that I know if I’m pushing myself in the way that I should to achieve the results that I want.
So, without further ado, here are my results (mostly gleaned from calculators available here, here, here, and here). Feel free to comment as necessary.
Current weight: 64.86 kg, or 143.00 lbs (last measured Christmas Eve, 2011)
Current height: 170 cm, or 67″
Current age: 36.42 years
Resting heart rate: 52 BPM (measured on waking, confirmed by the doctor), or 66 BPM (measured now after a large coffee and chores)
Basal Metabolic Rate: 1560.7 (the number of Calories I’d burn doing nothing but “living”)
Body Fat Percentage: 10.20% via the U.S. Navy body fat algorithm, or 7.14% via the YMCA body fat formula.
Hip to Waist Ratio: 0.88 (which means I’m pear-shaped apparently)
V02 Max: 48.65 to 54.73.
Now because I’m a nerd I thought – what would 7.14% or 10.20% of my body mass be? That is, how much of me is fat? Turns out, somewhere between 10 and 15 lbs assuming my calculator results are accurate. Seeing these results, I’d really love to go and have it tested using a more accurate method. And so, dear readers, this is a new item on my Not-So-Bucket-List list (item #264). I’ve also decided that I need to accurately determine my V02 Max, so this has also made the list (item #265).
How did I do with the rest of my goals? See for yourself:
So far I’ve burned off enough Calories (~10040) to eat 25.1 Starbucks donuts (~400 Calories each), or 62.75 tall vanilla soy lattes (~160 Calories each).
I’ve walked or ran the distance of 2.62 marathons between January 1, and January 14, 2012.
I’ve spent 28.6 hours walking, running, or stretching/yoga’ing so far this year (excluding today).
I’ve hit 41%, 52% and 40% of my January goals for walking, running, and yoga, respectively (with more than half the month to go).
My average running pace is 5 minutes 15 seconds per kilometre. My treadmill pace is slightly slower than this, while my road pace is slightly faster. Weird. I would have expected the opposite.
My longest run for 2012 happened yesterday – 10 miles, or 16.09 kilometres (total time 1:23:51, average pace 5:13).
In honour of these successes, I’m currently treating myself to some Lindt Sea Salt Dark Chocolate. Because it’s all about balance.
Since my surgery I haven’t been as active as I would like. There, I’ve said it. Sadly, that doesn’t make me feel any better about the situation, and this bugs me. I’m feeling quite lazy these days, and I really need to get back into the swing of things.
Of course, I realize that I must temper my return to the old Dan so as not to anger up the innards, re-herniating myself, or even worse, doubly re-herniating myself. Because doubly re-herniating is clearly worse than regular ole re-herniating, if my math is correct.
Thankfully I am healing very well and have managed to start up yoga again. I’ve also managed some minor running, but nothing in comparison to what I was post surgery. I have yet to get on my bike.
To get myself at least feeling a little better about this inactive phase in which I currently find myself, I’ve decided to try a little retail therapy. That is, this Friday I shall finally purchase the trainer for my bike that I’ve been dreaming about for some time. The trainer will allow me to convert either my mountain or road bike into a stationary bike. It’s like magic, except with bikes!
Having the trainer will help in a number of ways; I’ll be able to train for long periods without having to worry about hills (at least, for now); I’ll have an outlet for this energy that I’m not burning being a lazy ass; I’ll be able to train over the winter; and I’ll be able to check off item #64 from my Not-So-Bucket-List list. Clearly it’s a win-win-win-win situation. And that many wins can’t be wrong.
I also have decided that I want to figure out my V02 Max. The V02 Max is a scientific measure of fitness, more or less. It basically is a number that tells you the amount of oxygen your body can use when exercising at its max. The higher the number, the better the health.
To accurately measure ones V02 Max, you’d need to strap into a contraption like that pictured above. Then you’d be surrounded by science-y types who would monitor various machines that go bing, review pages of graphs and line charts, check boxes on clipboards, mumble to themselves, postulate, and finally, after much deep-thought present to you a number that represents your level of fitness (or so I imagine). I honestly have no idea how they measure V02 beyond strapping you into the aforementioned contraption.
One can also perform simple tests at home. I won’t get into those here, but there are several. These all come with simple equations where you’d perhaps enter you age, gender, weight, and some measure of physical activity. It might be your heart rate following a 10 minute run, or how long it took to run 5km. Regardless, the formulas are easy to use, and there are many websites on the interwebs that will do the calculations for you.
I perused a few of the websites to figure out mine. Depending on the formula, mine ranged from 48.65 here, to 58.27 here. In both cases, those values (for my age) are great. So despite the fact that I feel lazy, my V02 Max is telling me things are still pretty good. That is, I don’t have to start worrying that I’m eating too many bonbons just yet.
Anyway, that’s all for now. I have some bonbons to eat.
About a week ago, my fellow run-until-you-puke-to-feel-like-you’ve-done-something-awesome friend, Carolyn, posted about her outing with the Guelph Victors – a group of people who gather on Tuesdays at St. James school in Guelph to partake in interval training. After reading her post, I knew I wanted to try it.
So tonight, after biking home from work and having a quick snack, I jumped on my bike with all of my yoga gear, my running shoes, extra water, and extra snacks, and headed to St. James to join in on the fun.
When I arrived, I met up with Carolyn and we chatted while watching the 6:00 pm advanced group finish up. Mainly we chatted about our nerves prior to joining in on the run, and how we really just didn’t want to pass out, fall down, or make complete fools of ourselves. There was also talk about getting hit in the head by one of the soccer balls that was being kicked around in the field inside the track which we were running.
Not having participated in a group training session like this before, I also had the desire not to be the last person. I figured a nice in-the-middle-of-the-pack goal would be great. So that is where I set my goals for this my first interval training with the group.
On tap for this eve:
a few minutes of warm up,
1.5 laps (1 lap = 400m) doing Indian Runs. (Why this run is named as such is beyond me. The run consists of running in a line of 6 people. The last person has to sprint to the front of the line, where they then slow down to the pace of the line. The new person at the end of the line repeats this process. Sounds weird, but it’s actually quite fun.)
Ladder runs? What the what? Ladder runs are a type of interval training. Basically you run at top speed over short distances, rest, and repeat. The run starts with a full 1000 m, then rest, followed by 800 m, rest, 600 m, rest, 400 m, rest, 200 m slow run, followed by an immediate 200 m sprint, rest, and a final 800 m. Crazy awesome.
After the first half lap of the first interval, I realized that my body was feeling good despite the exhaustion that I felt this morning, so naturally, I picked up the pace. After the first lap was done I realized that I only had 1.5 laps to follow so again picked up my pace. It was at this point that I realized I was running past a lot of the people who were in front of me; my breathing was fine, my body felt strong, and my form felt good. Things were moving the way they should. So again, I picked up my pace. I was shocked to hear my time when I crossed the finish line – 4:21. Crazy!
I decided at that point that I was going to try a little harder from the get-go of the next interval. And so I did. And with every interval I was shocked with my time. This tells me that the training I’ve been doing on the treadmill has been paying off. It probably also helps that I have the cross-training benefits of biking, and the bendy benefits of yoga.
Regardless of the why, I was stoked that my interval times were better than expected, I was amazed that I didn’t vomit (although I did have a little bit of exertion-related-cud-chewingafter the training ended and we started our cool-down), and I was uber happy that I didn’t look like a giant tool (I hope). If memory serves me correctly, my times were
1000 m – 4:21
800 m – 3:26
600 m – 2:34
400 m – 1:21
200 m slow run + 200 m sprint = 2:00 (?) – this wasn’t timed
800 m – 3:21
This gives a grand total time of 17:03 for 4 kilometers (assuming the non-timed interval was only 2 minutes). Extrapolating my last 800 m to 1000m and adding that time to the total suggests an overall 5 kilometer time of 21:14. Not my fastest 5k, but close :)
Not being satisfied with just a run, I said my goodbyes to Carolyn (who was running home – because she’s crazy fit and awesome like that), jumped on my bike and headed to yoga to complete today’s Moksha class as part of my 35 day yoga challenge.
And now I find myself looking forward to meeting with the Guelph Victors again next Tuesday. Awesome!
Note: The title of this blog was stolen from Carolyn’s post. Stolen titles are way better in my humble opinion.
I started using RunKeeper in December of 2008. Since that time I have used it to track my runs, walks, hikes, bikes, and such. Being a big spreadsheet nerd, I also started tracking my yoga1 in January of 2010. Of course, I’m not always religious with tracking, in the sense that I don’t use RunKeeper to monitor all activities. And in some cases, such as when I’m on vacation, I have to ballpark my distances as best I can. I try to be reasonable about these types of activities so as not to make myself look better than I am. That is to say, I purposely underestimate a lot of my exercise when I can’t actually track it.
Having that in mind, I was blown away when I actually took a peak at my numbers today. Being a numbers person it’s amazing I haven’t really paid too much attention to this previously. Not only was I amazed at the Calories burned over time, but also with the change in activity level in just a few short years.
According to RunKeeper, as of February 1, 2011, I have
burned at least 102, 439 Calories,
performed 315 activities, and
covered at least 2, 916 km.
What exactly would 102, 439 Calories look like? I wondered that too. So I googled it. The verdict: 102, 439 Calories is equivalent to consuming approximately
640 tall vanilla soy lattes from Starbucks2 (mmm, soy latte),
190 Big Macs3,
11.382 kg of fat (equivalent to about 25 pounds), or
27.317 kg of white sugar.
Of the 315 activities, 19 have occurred so far in 2011, 269 were recorded in 2010, 22 were recorded in 2009, and 5 were recorded in 2008. Of course, 2008 wasn’t a full year, and I don’t recall how much I actually recorded any exercise I might have done during 2009. However, I have no memory of being overly active then given that I was in the depths of my Ph.D., so these numbers might be representative.
Ultimately it has paid off. At the end of 2008, I was weighed by my doctor during a routine physical. Apparently, during the course of my Ph.D. I had ballooned to 185 lbs. Yikes!
It was shortly after this time that I developed a sliding hiatal hernia (the same type of hernia that recently sent Charlie Sheen to hospital), which affected my appetite (in the sense that eating hurt, and I was throwing up a lot). Clearly this had an effect on my weight. That is to say, it dropped pretty quickly, as evidenced by the following picture. Give that man a sandwich. Ew.
To compensate for this unhealthy weight loss, I decided to start exercising more. The rationale was that any further weight loss could be attributed to ‘healthy living’. It made sense at the time. The hernia still remains; to be fixed via surgery sometime in June/July. Anyway, throughout the past year and a bit, I’ve had to learn how to eat enough, so as to maintain the level of exercise I want to perform, but also to prevent myself from further losing weight, and in such a manner as to prevent an episode of intense pain brought on by acid reflux; a major side effect of the hernia. It hasn’t been easy. This is not the norm for me; I typically can gain weight just by looking at a delicious slice of cake-y goodness. Or thinking about one. True story. In October of 2010, I was down to 137 lbs (attributed to the hernia, a 30 day challenge at the yoga studio, a lot of biking, about 5 km of daily walking, and training for a half marathon). Crazy stuff. Since then, I’ve actually managed to gain some weight. I’m up to 145’ish, which is a weight that I’m happy to be. Now I just have to maintain it :)
Anyway, getting back to the data, in 2010 I:
walked approximately 1, 491 km,
biked approximately 1, 557 km, and
ran approximately 347 km.
“But how can that be, since 1, 491 + 1, 557 + 347 > 2, 916?” you ask. “Good eye” I reply. But to really answer your question, we need to note that for several months in 2010, I didn’t actually use RunKeeper to record my daily walk to and from the school. And I’m too lazy to back input the information. The missing walks would have totalled approximately 540 km of the 1, 491 listed above.
My most active months were June through October, where I covered on average 13.52, 17.78, 15.23, 11.60, and 13.15 km per day. During these months I also spent anywhere from 40 to 60 minutes daily on average practicing yoga. Crazy stuff.
Speaking of yoga, in 2010 I managed to log 14, 840 total minutes practicing. That’s 247.33 hours, or 10.31 solid days of bendy goodness. Clearly I love bendy goodness. Even if sometimes it means I smash my face into the ground.
Of course, being a numbers nerd, I can’t help myself but to set up new goals for this year. And yes, I know it’s already February so I’m a little late to the setting of goals for 2011, but I’m not one to follow rules unless they are mathematical in nature.
So here is my plan/goal for 2011:
Walk 1, 800 km,
Bike 2, 000 km,
Run 500 km, and
Spend 20, 000 minutes practicing yoga.
So far this year, I have:
Walked 176 km,
Biked 0 km,
Ran 15 km, and
Spent 955 minutes practicing yoga.
Clearly I need to step it up a notch if I want to reach my goals. I’ll have to try to remember this next February 1, to see how many Calories I have managed to burn between now and then. Wish me luck.
1 I practice yoga both at home (typically 30-60 minutes now per day in the morning), and at Moksha Yoga Guelph; check it out if you want to do something AWESOME for yourself. You won’t regret it.
2 Based on a 160 Calorie tall vanilla soy latte made in Canada (the US version has 180 Calories for some reason). Full nutritional information here.
3 Based on a 540 Calorie Big Mac made in Canada. Full nutritional information here.