I want to lose 65 lbs, be faster, stronger, fit in stylish clothes and do athletic activities well again.
But that is a long way off.
The trouble with getting healthy the right way is it takes time. We are bad at patient. We have fast food, drive-thrus, minute rice, and are always looking to be quicker
We want results now. We used to wait a day for someone to call us back, a week for a letter. Now if we call someone and they don't instantly answer we're annoyed. E-mail? Even that's too slow, so we invented instant messaging.
But a healthy change takes time.
Note I didn't say weight loss. You can do weight loss fast. Many have. And many (though not all) are right back where they started or worse.
My example? I have lost 65lbs, twice, on a well known and well advertised weight loss plan. Both times the program worked as advertised. But it is not a sustainable lifestyle, at least not for me, not for most. I gained all that weight back, plus some extra.
The goal here is to do it right, normal eating, add exercise, avoid the pitfalls of too many treats or "cheat" days.
But how do you stay motivated? When I was on that weight loss program, it was very motivating to see 5lbs a week coming off. (and very depressing to watch 30lbs go on in one month at one point)
My weight loss to date is much slower than that, so I can't look to the scale for the drive. So where is it?
It's in the small things. Here's 2 from the past couple of days.
1. Went to the Mandarin last night for Dinner. Normally that would be 3 plates of food, plus desert, at a minimum. But I'm just not that hungry anymore. Over 110 days since I dramatically overate, my body understands full again. So after plate one, I just couldn't go again to the buffet. I didn't want to, it would have felt gross to do so. That is a huge improvement. That is motivating.
2. We do Karate as a family. All four of us have a great time at our dojo. We had taken the summer off, and returned this week. I was shocked at how good I felt on the dojo floor. From leading the warm up, right through the katas, I felt amazing. More energy, more flexibility, less tired.
Two small Non-Scale Victories (NSVs). Two things I felt good about, that will help keep me going.
We can't always get the big change we want right away. Most journeys are ones of hundreds, thousands of small steps.
Don't sabotage your goals by looking for the quick fix. There are no shortcuts.
Find your joys in the journey, and the journey will seem short on its own
Saturday, September 7, 2013
Thursday, September 5, 2013
Day 17 - One more day
So I saw my Osteopath Tuesday, things aren't too bad, but I am going to need at least another day or two to recover before I can go back to full working out.
It's disappointing, but not disheartening. I was able to do most of a Karate class yesterday, my Son's first, which was awesome. Then I came home and hit the new TRX workout I had. Still need to make some minor modifications to avoid further aggravating the back, and certainly rowing tonight is out of the question. I just tried and it seems I'm not quite there.
But that doesn't mean the journey stops. It means tomorrow I do Karate again, another Strength workout as well, mostly focusing on Arms and Chest. It means being super careful around food, so that I don't start undoing my gains.
It would be a simple matter to just stop now, like I have so many times before. But I'm sick of back pain, I'm sick of injuries, and the only way to get better long term, is to allow a bit of short term healing and then get right back to it.
So, I'll do what I can, instead of stopping completely, I'll focus on what I can control instead of worrying about what I can't.
How much better would we all be if we just did that? Simply focused on the things we can control, and not try to force the things we cannot. I can't make myself get better, but I can control what I do in the meantime. I can't change the weight causing me back pain today, but I can control how I act today to keep it from hurting in 6 months.
What are you trying to control right now that is actually uncontrollable? Are you worried about something that hasn't happened yet? Focus on what you can do, leave the rest to whatever happens happens.
We only control ourselves, believing anything else is foolish, and a recipe for resentments
It's disappointing, but not disheartening. I was able to do most of a Karate class yesterday, my Son's first, which was awesome. Then I came home and hit the new TRX workout I had. Still need to make some minor modifications to avoid further aggravating the back, and certainly rowing tonight is out of the question. I just tried and it seems I'm not quite there.
But that doesn't mean the journey stops. It means tomorrow I do Karate again, another Strength workout as well, mostly focusing on Arms and Chest. It means being super careful around food, so that I don't start undoing my gains.
It would be a simple matter to just stop now, like I have so many times before. But I'm sick of back pain, I'm sick of injuries, and the only way to get better long term, is to allow a bit of short term healing and then get right back to it.
So, I'll do what I can, instead of stopping completely, I'll focus on what I can control instead of worrying about what I can't.
How much better would we all be if we just did that? Simply focused on the things we can control, and not try to force the things we cannot. I can't make myself get better, but I can control what I do in the meantime. I can't change the weight causing me back pain today, but I can control how I act today to keep it from hurting in 6 months.
What are you trying to control right now that is actually uncontrollable? Are you worried about something that hasn't happened yet? Focus on what you can do, leave the rest to whatever happens happens.
We only control ourselves, believing anything else is foolish, and a recipe for resentments
Tuesday, September 3, 2013
Day 15 - Could have been a real downer
First off the weight, as expected up slightly at 254 lbs. That's ok. I know why, I know how to deal with it mentally. I'll be alright.
Except that my back has started to hurt. Now normally I'd be concerned here.
Here's what my normal response to some back pain would be.
1) Cease all exercise
2) Get depressed that once again injuries had derailed my attempts at health
3) Rest back
4) After back has healed, stay lazy for at least 6 weeks thinking about working out again.
Now this time we're going to do something a little different.
Last night, as soon as I felt it flaring up I contacted Rob, my Personal Trainer from @trainersonsite . I advised him of what was happening, and within a few hours I had a new workout routine, one that won't stress my back in anyway while it heals. He included some specific instructions on supporting my spine while doing some of the routines.
So tonight I'll go see my Osteopath, who has been a miracle worker for me in the past. With any luck the back will be normal shortly.
But again, such a key lesson, when faced with a challenge, how do we respond? Do we sulk? Do we turn to Dr. Internet and hope we can find reasonable advice? Or do we turn to experts, like Rob, like Doctors, like other professionals in our fields, and ask them for help?
We cannot do all things by ourselves, there are powers and knowledge higher than ours, we have the ability to tap in to those to help ourselves.
So that's the lesson for today, whatever ails you, whatever stands between you and your goal, whatever it is, there is someone out there who can help, someone who knows a way forward.
Don't be afraid to ask.
Except that my back has started to hurt. Now normally I'd be concerned here.
Here's what my normal response to some back pain would be.
1) Cease all exercise
2) Get depressed that once again injuries had derailed my attempts at health
3) Rest back
4) After back has healed, stay lazy for at least 6 weeks thinking about working out again.
Now this time we're going to do something a little different.
Last night, as soon as I felt it flaring up I contacted Rob, my Personal Trainer from @trainersonsite . I advised him of what was happening, and within a few hours I had a new workout routine, one that won't stress my back in anyway while it heals. He included some specific instructions on supporting my spine while doing some of the routines.
So tonight I'll go see my Osteopath, who has been a miracle worker for me in the past. With any luck the back will be normal shortly.
But again, such a key lesson, when faced with a challenge, how do we respond? Do we sulk? Do we turn to Dr. Internet and hope we can find reasonable advice? Or do we turn to experts, like Rob, like Doctors, like other professionals in our fields, and ask them for help?
We cannot do all things by ourselves, there are powers and knowledge higher than ours, we have the ability to tap in to those to help ourselves.
So that's the lesson for today, whatever ails you, whatever stands between you and your goal, whatever it is, there is someone out there who can help, someone who knows a way forward.
Don't be afraid to ask.
Monday, September 2, 2013
Day 14 - Feeling good, but that scale awaits...
Last day of summer really. I know not officially, but tomorrow the regular routine begins again.
I'm not all that different from a school kid tonight. This past week I have been on vacation, relaxed, doing lots of fun things, all outside my normal routine.
On the one hand tomorrow marks the end of that, back to work, back to the stress of deadlines, projects, back to waking up early and braving traffic.
On the other hand tomorrow also marks the return of familiar patterns, routine. When you're trying to make a lifestyle change like I am, routine is your friend.
This past week I've kept a nice routine with working out. I've not shied away from putting the work in. But to be honest my food, especially the last few days has been a bit sloppy. Being away from routine will do that. Its too easy to grab an extra snack. I'm on vacation and I'll take a drink or two, eat a few things I shouldn't.
Now in the past I would have had quite the feeding frenzy over the last few days, this is nothing like that. This is more normal small indulgences. That said, it still has an effect.
Tomorrow, aside from being the first day back to the routine, also marks my return to the scale. I am not going to be at all surprised to step on it and find no decrease or even a slight up tick.
Will I be disappointed? Sure, a little. Will I say to hell with it and take a giant leap backwards?
I will not.
I'm 14 days into a 100 day start to the rest of my life. I do not expect this to be a perfectly smooth journey. No one should, whatever you are trying to do in your life, success looks nothing like a straight line. If Michael Jordan can get cut from his High School basketball team, I can handle a minor setback on my trek to health.
Tomorrow, no matter what it says, I will blog about it, I will workout, I will re-enter my routines.
What I won't do is look at the scale and say I failed. I said a couple weeks ago, this is not just about weight loss. This is about a long term change. This is about a lot of things.
Tomorrow is one measure, 15 days later at the 30 day mark is a whole bunch of measures.
But the real measure is at Day 100. And it won't be in inches, pounds, or a personal best time at something. It will be in how I feel, how consistent I was, and how many of you I have inspired.
Stick around
I'm not all that different from a school kid tonight. This past week I have been on vacation, relaxed, doing lots of fun things, all outside my normal routine.
On the one hand tomorrow marks the end of that, back to work, back to the stress of deadlines, projects, back to waking up early and braving traffic.
On the other hand tomorrow also marks the return of familiar patterns, routine. When you're trying to make a lifestyle change like I am, routine is your friend.
This past week I've kept a nice routine with working out. I've not shied away from putting the work in. But to be honest my food, especially the last few days has been a bit sloppy. Being away from routine will do that. Its too easy to grab an extra snack. I'm on vacation and I'll take a drink or two, eat a few things I shouldn't.
Now in the past I would have had quite the feeding frenzy over the last few days, this is nothing like that. This is more normal small indulgences. That said, it still has an effect.
Tomorrow, aside from being the first day back to the routine, also marks my return to the scale. I am not going to be at all surprised to step on it and find no decrease or even a slight up tick.
Will I be disappointed? Sure, a little. Will I say to hell with it and take a giant leap backwards?
I will not.
I'm 14 days into a 100 day start to the rest of my life. I do not expect this to be a perfectly smooth journey. No one should, whatever you are trying to do in your life, success looks nothing like a straight line. If Michael Jordan can get cut from his High School basketball team, I can handle a minor setback on my trek to health.
Tomorrow, no matter what it says, I will blog about it, I will workout, I will re-enter my routines.
What I won't do is look at the scale and say I failed. I said a couple weeks ago, this is not just about weight loss. This is about a long term change. This is about a lot of things.
Tomorrow is one measure, 15 days later at the 30 day mark is a whole bunch of measures.
But the real measure is at Day 100. And it won't be in inches, pounds, or a personal best time at something. It will be in how I feel, how consistent I was, and how many of you I have inspired.
Stick around
Saturday, August 31, 2013
Day 12 - Whats this strange feeling in my stomach?
I have overeaten most of my life. Multiple helpings of meals, meal-size snacks, 2 dinners, 2 breakfasts, lunches that went on and on. I was always the guy you could count on to order the most food, and eat whatever was left at the table. I'd also be the guy going to town on the appetizers before all that even started.
As I mentioned before it has been over 110 days since my last big binge. And today I noticed something.
Something very strange.
I am full.
I don't remember the last time I felt like this. Normally I am a pretty bottomless pit, food goes in, and the feeding doesn't stop. But today is different.
After 111 days of not abusing myself with food, of normal eating, I suddenly am aware of having eaten enough (or truthfully, maybe a little too much)
I made ribs and my wife made pasta as a dinner tonight for my visiting parents. No snack appetizers, one glass of wine.
I had a quarter rack of ribs and a helping of pasta, then had a little bit more pasta (my wife is an amazing cook)
Suddenly I realized I was uncomfortable, a strange heavy sensation in my stomach. It was a long old memory to recall what is was.
As much damage as I have done with overeating, and my lack of physical activity, as difficult as this journey has been getting my food under control, and raising the bar on my fitness, this is a watershed moment.
Suddenly recovery seems so much closer.
I may pay on the scale for tonight, I don't know yet, but I have reached a breakthrough you need to have battled the demons of food to understand.
My body is remembering what full feels like.
My body is telling me it's had enough
My body is sending a message it hasn't sent in a very long time. Stop eating, that's enough, anymore food would not be pleasant.
If this seems mundane to you, I envy you, though you may battle weight, you may never battle food. If this sounds like something you can relate to however, you understand my joy.
Suddenly recovery seems so much closer, because my body is remembering what normal is.
It's taken over 110 days, but it's worth it.
Off to my rowing machine, lets keep these good days rolling
As I mentioned before it has been over 110 days since my last big binge. And today I noticed something.
Something very strange.
I am full.
I don't remember the last time I felt like this. Normally I am a pretty bottomless pit, food goes in, and the feeding doesn't stop. But today is different.
After 111 days of not abusing myself with food, of normal eating, I suddenly am aware of having eaten enough (or truthfully, maybe a little too much)
I made ribs and my wife made pasta as a dinner tonight for my visiting parents. No snack appetizers, one glass of wine.
I had a quarter rack of ribs and a helping of pasta, then had a little bit more pasta (my wife is an amazing cook)
Suddenly I realized I was uncomfortable, a strange heavy sensation in my stomach. It was a long old memory to recall what is was.
As much damage as I have done with overeating, and my lack of physical activity, as difficult as this journey has been getting my food under control, and raising the bar on my fitness, this is a watershed moment.
Suddenly recovery seems so much closer.
I may pay on the scale for tonight, I don't know yet, but I have reached a breakthrough you need to have battled the demons of food to understand.
My body is remembering what full feels like.
My body is telling me it's had enough
My body is sending a message it hasn't sent in a very long time. Stop eating, that's enough, anymore food would not be pleasant.
If this seems mundane to you, I envy you, though you may battle weight, you may never battle food. If this sounds like something you can relate to however, you understand my joy.
Suddenly recovery seems so much closer, because my body is remembering what normal is.
It's taken over 110 days, but it's worth it.
Off to my rowing machine, lets keep these good days rolling
Friday, August 30, 2013
Day 11 - Won't lie, feeling it a bit today
I do not recall the last time I worked out 9 times in 11 days, but it's safe to say it's been a very long time.
Like maybe two decades.
I'm 42, I have 2 small kids, and hey, I'm tired.
I can make a million excuses to not work out.
Yesterday I went to Canada's Wonderland. Walked 11000 steps, burned 4200 calories, watched carefully what I ate, and came home too tired to row, went to bed early.
Today, woke up, hit the rowing machine first thing. I knew if I didn't it would stretch into the day and I'd find a reason to skip it.
But that still leaves today's strength workout. I have not done 2 workouts in a day since....oh boy....um...college?
I was fortunate to have my trainer Rob from @trainersonsite come by today. He gave me some pointers on my exercise routines, reminded me they would be switched up soon. Left with some encouraging words.
I should have worked out then.
Instead it's 915 at night. It's too late. I'm too tired. Glass of wine, sit on the couch, watch TV.
I'll workout tomorrow.
Right now some of you are agreeing with me. You know what it feels like to be tired, and just put it off until tomorrow.
Others are screaming at the screen, NO! Go do it!.
So who wins?
Pretty easy actually. I have always let later win. "I'll do it later" might end up on my tombstone one day.
Where did later get me? It got me to 272 lbs is where it got me.
I have a good friend who loves the saying "if you always do what you always did, you'll always get what you always got"
And since I'm not real fond of 272 lbs, its time to change that habit.
I'm going downstairs now, It's workout time.
See you all tomorrow
Like maybe two decades.
I'm 42, I have 2 small kids, and hey, I'm tired.
I can make a million excuses to not work out.
Yesterday I went to Canada's Wonderland. Walked 11000 steps, burned 4200 calories, watched carefully what I ate, and came home too tired to row, went to bed early.
Today, woke up, hit the rowing machine first thing. I knew if I didn't it would stretch into the day and I'd find a reason to skip it.
But that still leaves today's strength workout. I have not done 2 workouts in a day since....oh boy....um...college?
I was fortunate to have my trainer Rob from @trainersonsite come by today. He gave me some pointers on my exercise routines, reminded me they would be switched up soon. Left with some encouraging words.
I should have worked out then.
Instead it's 915 at night. It's too late. I'm too tired. Glass of wine, sit on the couch, watch TV.
I'll workout tomorrow.
Right now some of you are agreeing with me. You know what it feels like to be tired, and just put it off until tomorrow.
Others are screaming at the screen, NO! Go do it!.
So who wins?
Pretty easy actually. I have always let later win. "I'll do it later" might end up on my tombstone one day.
Where did later get me? It got me to 272 lbs is where it got me.
I have a good friend who loves the saying "if you always do what you always did, you'll always get what you always got"
And since I'm not real fond of 272 lbs, its time to change that habit.
I'm going downstairs now, It's workout time.
See you all tomorrow
Tuesday, August 27, 2013
Day 8 - First Weigh in
I started this 100 days at 255.4....Today's weight is
In a minute
First a couple things about the last 24 hours. Last night was my Dad's 70th birthday. He's a young 70, and I hope I can look that good when I get there.
Being at his party was a bit of a challenge food wise. I'd already had dinner, but seeing all the great appetizers my Mom had laid out was difficult.
Difficult, but not impossible. I made it through the evening without partaking in any of the appetizers, save for a small piece of Pork Tenderloin.
Despite not eating, drinking and generally over doing it, the night was a lot of fun. My parents are lucky to have some great friends, and I always enjoy spending time with them. It was nice to prove to myself I could go through the evening without having to be constantly eating!
It's a lesson we can all learn, when we have our minds set on a goal, we sometimes have to weigh other activities against that goal. I want to watch my diet, and I know I have a family dinner Wednesday, and I am going to the CNE (lots of food there!) on Friday. Both have the capacity to through my healthy eating for a loop, so I didn't need to add last night to the list. I don't want to cut out some fun food entirely, and so choices have to be made. Last night the choice was to not partake. On Friday at the CNE the choice will be which fun food item will I have, not how many.
So back to the weigh in. I had made up my mind that even if the number on the scale hadn't moved, or had gone the wrong way, I knew that I had done my part this week. I had put in tough workouts, I had eaten better than I had in years, I felt amazing. I can't control a single weigh in, I can only do what is right to try to influence my body in the right direction.
So I stepped on the scale already at peace with wherever the number landed.
253.4
2lbs off this week...I'll happily take that. 2lbs is a normal, healthy, sustainable weight loss. I'm quite content, even pleased with that number. It wasn't so long ago I would bounce off of 260lb like clockwork, so it's great to be far from that number, and knocking on the door of 250.
But that's a couple of week from now.For the moment it's focus on tomorrow, what's my food plan, what's my workout.
Until tomorrow my friends
In a minute
First a couple things about the last 24 hours. Last night was my Dad's 70th birthday. He's a young 70, and I hope I can look that good when I get there.
Being at his party was a bit of a challenge food wise. I'd already had dinner, but seeing all the great appetizers my Mom had laid out was difficult.
Difficult, but not impossible. I made it through the evening without partaking in any of the appetizers, save for a small piece of Pork Tenderloin.
Despite not eating, drinking and generally over doing it, the night was a lot of fun. My parents are lucky to have some great friends, and I always enjoy spending time with them. It was nice to prove to myself I could go through the evening without having to be constantly eating!
It's a lesson we can all learn, when we have our minds set on a goal, we sometimes have to weigh other activities against that goal. I want to watch my diet, and I know I have a family dinner Wednesday, and I am going to the CNE (lots of food there!) on Friday. Both have the capacity to through my healthy eating for a loop, so I didn't need to add last night to the list. I don't want to cut out some fun food entirely, and so choices have to be made. Last night the choice was to not partake. On Friday at the CNE the choice will be which fun food item will I have, not how many.
So back to the weigh in. I had made up my mind that even if the number on the scale hadn't moved, or had gone the wrong way, I knew that I had done my part this week. I had put in tough workouts, I had eaten better than I had in years, I felt amazing. I can't control a single weigh in, I can only do what is right to try to influence my body in the right direction.
So I stepped on the scale already at peace with wherever the number landed.
253.4
2lbs off this week...I'll happily take that. 2lbs is a normal, healthy, sustainable weight loss. I'm quite content, even pleased with that number. It wasn't so long ago I would bounce off of 260lb like clockwork, so it's great to be far from that number, and knocking on the door of 250.
But that's a couple of week from now.For the moment it's focus on tomorrow, what's my food plan, what's my workout.
Until tomorrow my friends
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