Monday, July 16, 2018

Mid-month report

I continue with my 10,000 daily step streak. It now stands at 21 days.
Last week I was at a children's camp all week and it was pretty easy to manage the steps. I had time to take a walk during the day, plus I spent time walking around the camp to different activities, as well.

Diet was the challenge last week as someone else was making food choices for me. My choice was deciding whether or not to eat it and how much. In the end, I ate way more starches than I would normally eat and not enough protein.

This morning the scale was at 246.
That's -2 pounds for the past two weeks and -6 in the four weeks since I started.
I'll take the downward trend, but have to admit that I'm a little disappointed in the rate at which the weight is coming off. 1.5 pounds per week is a good steady rate, but I was hoping to keep it at 2 per week.
I keep trying to remember the important thing is to keep at the regular exercise and eat healthy foods in healthy amounts. If I live a healthier lifestyle, a healthier body weight will follow.
My blood pressure is good and the only regular medication I take is for seasonal allergies.
All-in-all, I'm not in bad health. I'm just not in what I would consider is good health, but I'm working on it.

Be well,
John

Monday, July 9, 2018

Progress ... sort of

At the end of a little more than a week of July, I can report a little bit of progress.
Although the scale didn't move this week, I am still down four pounds (two kilos) since the middle of June. At least it didn't move back up!

I am on a 14 day streak for walking and hitting my 10,000 step daily goal and I have been tracking my daily food/drink intake. I had a pretty good week so I am a little disappointed that I didn't keep up with the two pounds per week loss rate.
No worries. Maybe just a heavy morning. 

This week will present its own challenges as I'll be away from home and at a kids' camp all week.
Diet will be the main challenge. I'm sure I'll have plenty of opportunity to get my steps in. I'm bringing some protein bars so I can have at least have a good snack option. I may have to slip away for some other healthy food options during the week. We'll see.

John

Monday, July 2, 2018

July goals

So I did manage to start July a few pounds lighter than I was mid-June (on my birthday).
It's nice to see the scale moving in the right direction again.

The last big weight loss goal was 54 pounds in my 54th year. This time the weight loss goal is about the same, but I'm not going to take a year to get there. I'd like to do it by the end of 2018 so it is a very doable 2 pounds per week. It's just going to take a little discipline and a few good habits.

I'm getting back to walking everyday, although I still forget to track my walks (Runkeeper app) sometimes. I've managed a streak of 7 days in a row!
I've also started using the My Fitness Pal app to log my foods and keep track of my caloric intake as well as breaking it down to protein, fat and carb calories.

I'm going to go easy in getting restarted and not try to do too much. I don't want to overdo it and cause an old man injury or just stop.
10,000 steps a day -- everyday.
I used my indoor stationary cycle a couple of times last month. I even aired up the tires and rode my bicycle a few miles. (Dang! There's a big difference!) Maybe I'll use them again this month. For now I don't want to use them as a substitute for the steps; maybe after I've become more disciplined.
It's hot and I need to stay hydrated. I noticed a little cramping from dehydration last week.
I also need to walk earlier in the day before it gets too hot.

July goals:
10,000 steps per day
minus 8 pounds

John

Wednesday, June 27, 2018

Getting ready for the 2nd half of 2018

It's nearly the end of June and this year's dietary and fitness goals have not gone well.
In the past two weeks (since #58 rolled around) I've been more purposeful about watching what I eat and getting a little walking in.
I've managed to get my 10,000 steps in for 3 of the last 4 days and have gone back to using a food log to track proteins, fats, and carbs, as well as keep an eye on overall calories.
Initial results are encouraging.

I'm looking at some sort of fitness/exercise goal for July. I find that having a daily plan or a monthly goal really helps me keep on track. I'll be on the road for a few days in July, so it needs to be something that I can do anywhere. Walking always fits into that category, so do body weight exercises like squats, push-ups, and planks. Yoga also works. I'll let you know what I decide to do when I decide.

I'll also try to post more often as that also help keep me on track.

Be well,
John


Tuesday, May 8, 2018

May Goals

It has been a bit since posting here and I have spent numerous times relapsing and restarting a healthier lifestyle over the past several years. May 1st brought another restart and this time I am aided by Chris being more focused on good health, as well.

I initially planned on a daily routine of several body weight type exercises and daily walking to go along with cutting the crap food from my diet. I've done well on the eating part and will get on that exercise thing this week. Week 1's physical exercise came in the form of moving 6 1/2 tons of gravel and doing some tree trimming and landscaping. Week 2 will provide some challenges as I'll be on the road for a few days. That provides dietary challenges as well as exercise challenges, but that's life.

Good eating and lots of work meant losing 7 pounds in week one. I don't expect to keep that pace and am generally pleased with a steady 2-3 pound loss per week. I'll be trying to post more often as posting here helps to keep me on track.

Be well,
John

Thursday, March 1, 2018

Starting over

Well, February was a bit of a bust.
I started out well but fell out of the practice of daily exercise while on vacation. I managed to eat well while traveling and didn't really over indulge until the past few days. Weight wise, I ended up pretty much where I started the month. Exercise wise, not so much.

And now it's March.

Since I've been finding walking less attractive than it used to be, I think I'll ride down to Busiek State Forest a couple of days a week for a nice hike. It's less than ten miles from the house and maybe I could get familiar enough with the trails so that I won't get lost like I have in the past. The Springfield Nature Center is also a walking/hiking option. Its trails are more level (some are actually paved) and walker friendly. I'll try to get a walk in around the neighborhood on other days.

I have been doing a little yoga and will start with some indoor cycle time now that baseball is back to televising games. Even though I haven't stressed over it much, the subtle lifestyle changes are paying off. Little can be much when it is given enough time.

Be well,
John <><

Thursday, February 1, 2018

February Goals

It's February and time to set some goals for the month.
I managed my mileage goal of walking 75 miles in January and will keep that for February, even with its three fewer days.

I backed off on the Squat/push-up challenge in January, but think I'll re-work the numbers and do it again in February. I'll utilize the gains I made in early January and decrease the end of the month demands that I think caused some of my physical discomfort.
3000 squats and 1000 push-ups breaks down to only 150/50 per day for 20 days (that allows for rest days, although they're not as necessary with the lower numbers).

I'm going to add some yoga back into my routine. I was surprised at the strength increases I found the last time yoga was a regular part of my fitness plan. I'm also going to use some weights, both dumbbells and the weight machine. I may have to find some alternative to the weights while on our trip to beaches of Mexico, but that shouldn't be a big deal.

I'll continue to be mindful of what I eat (and when) as I work towards being a healthier person in 2018. I hope that February still finds your New Year's resolutions intact.

Be well,
John

Sunday, January 28, 2018

Jan 28; The Old Man is Rebelling

We are almost at the end of January and the old man inside of me is beginning to rebel.
A number of years ago, I had an impinging bone growth removed from the end of my collar bone and the rotator cuff (that it damaged) repaired. It would appear that the impingement has regrown and is greatly aggravated by certain motions such as push-ups.

I cut short my push-up goal for yesterday and am going to give it a rest for a few days. I've found that push-ups with the hands closer together are less painful than a wider placement. They're also harder to do. In fact, I probably couldn't have done them at the beginning of the month. After a short rest, I'll go back to doing push-ups, but I'll also try to keep from irritating the shoulder too much. I'm not really interested in another shoulder surgery.

I'm also suffering some knee discomfort, but I was expecting that to happen. I'm actually pleased that I made it this far. I think the attempts to add some running to my walking did more to aggravate my knee than the walking and buildup of daily squats. With only a couple of days left in the month, I'll go ahead and finish out the squat challenge and then give the knee a rest, as well.

I have walked nearly every day this month. I've only missed two days. One, when it rained all day and the other when it was just a busy day. I have enough extra miles to cover those days and still make my monthly goal. The main reason for the monthly goal was to get into the habit of walking every day. I've even missed some good motorcycle riding weather in order to get my hour of walking in.

The short-term goal setter in me should probably be more upset about not pushing through to the end. The wiser, more philosophical part of me (notice how I left out the word older) realizes that the ultimate goal is better health and is okay with it. I'm not the first person to lament that aging sort of sucks. I'm trying to work out an agreement with my body to postpone it for a short time or to age more gracefully rather than just falling apart. I'm sure it would have been easier if I would have come to this understanding with my body a couple of decades ago rather than giving the old body the upper hand in these negotiations.

On the weight part of healthy living --
I'm re-reading the book that I read at the beginning of my last weight loss journey and re-establishing patterns that were successful in the past and are a sustainable lifestyle. I've realized that the key to making it sustainable is to realize that the goal isn't weight loss -- it's living and eating healthy. A more suitable weight is the byproduct of healthy eating.
Having said that -- I did lose ten pounds in the first four weeks of the year. It's nothing too notable, but it is a significant shift.

Most importantly, I feel better.

I'm not going to get into a heated argument with the Old Man living inside of me. I'm just going to back off for a bit and then continue to appeal to the reasonable benefits of healthy eating and regular exercise.
Like I said, it would have been easier a couple of decades ago. You know how unreasonable and curmudgeonly old men can be!

John

Wednesday, January 17, 2018

Jan 17: Thoughts on the Scale and Other Things

We are now seventeen days into 2018 and things are progressing in the healthy living lifestyle category. I have managed to stay active every day and am growing my daily routine through a few different exercise challenges.

The indoor part uses two 30 day challenges -- one is squats and push-ups, the other is an ab challenge that includes sit-ups, crunches, leg lifts and a daily plank. I don't always set aside a workout time and sometimes accumulate the daily goal by breaking it into a few sets throughout the day.
For example -- I finished today's 120 squats while drinking my morning coffee. I broke it into 3 sets of 40 squats; did a set while the water was heating and a couple of more sets between cups.
I may or may not do any of the other exercises before evening.

The outdoor part is walking -- just and average of 2.5 miles per day. It's really nothing more than trying to get back into the habit of walking every day. I'm certain that the daily mileage will increase as the weather warms and my body becomes acclimated to the routine.

I've long been a believer in exercise for fitness; eat for weight control.
Both are essential good health.

We are eating at home more often this year (we seem to cycle back and forth) and that tends to direct us to healthier choices. We rarely buy anything processed or boxed as a quick meal prep. We eat more veggies and fewer starches (potatoes, pasta, rice, bread). I rarely have seconds.
As I begin the mindset change of eating to fuel the body rather than indulging in the less healthy options that satisfy the lusts for convenience and sweetness, the scale is starting to move.

Right now, I know that much of the weight I carry is not healthy weight and needs to come off. And although the scale helps to measure that progress, I don't want to become scale obsessed or forget about the good health part. A fitness accountability Facebook group helps to keep me motivated to do something every day (I'm probably the least active and least fit person in the group). For now, I'm going to be happy with doing a little more each day. I can't compete with their levels of fitness anyway, so I'll just compete with what I did yesterday.

Eat well.
Get some exercise.
Enjoy life.

John


Friday, January 12, 2018

Jan 12

Today is the 12th and so I get a rest day for the 30 Day Ab Challenge and the 3000 Squat/1000 Push-up Challenge. I'm thinking about doing tomorrow's challenge today and taking my rest day tomorrow just because of scheduling.

I'm still up to date with my walking. I did miss a day when it rained all day last Sunday but have made up the miles on other days. Also, I have a built in miss day with 31 days in January and basing my goal distance on 30 days of walking. I have done a little bit of light running while on my walks, but it is hard on the fat guy's knees. It might be better if I lose a few pounds before making running a regular part of my exercise.
I've managed my 10,000 steps everyday except last Sunday. Since I missed the walking outside, I did 30 minutes on the Nordic Track skier and 30 minutes on the indoor cycle. It wasn't a bad day; I just fell short of the step goal.

After twelve consecutive days, I can report that daily exercise still is not a habit. Today's walk will require some serious will power since the high will be around 28f (-2c) with a wind chill of 14f (-10c). Three winters ago that wouldn't have been an issue. I guess I've become more of a wimp in my retirement.

It's not much, but it's a start.

John <><