Dec 31, 2018

Last day of the month.
Last day of the year.

It was a good day. I started the day with 15 minutes on the stationary bike while watching news and drinking coffee. I'll need to get used to that early morning exercise. I want to do 30 minutes, but it didn't happen this morning.
I did get a 3+ mile walk in this afternoon and did 100 air squats. i still need a little over 300 steps to reach my new daily step goal. I decided to up my 10,000 step daily goal by 2,019 steps for 2019. Now my daily goal is 12,019 steps/day. That's really a big leap for me. Today will only be the third day this month that I make it, Most days I barely made the 10,000 steps.

I started with the food logging today and did well enough that I could have a piece of pumpkin pie for dessert and still be under my calories for the day.

I'm not expecting a great number from tomorrow's weigh in. The holidays have been pretty tough.
But it's a new month and a new year, so I'll put the past behind me and move forward.

Have a healthy New Year!

John

Dec 30 (end of day)

Good exercise day.
Decent food day.

I walked 3.86 miles this afternoon, but took my time. I encountered a few sprinkles along the way, but nothing that would send me in. I also added 30 minutes on the stationary cycle while watching last night's Fight Pass Prelims on TV.

Breakfast, lunch and dinner were all pretty good. We've just about finished the Christmas candy and sweet treats.

For January I'm going to try to do more to keep the metabolism up and running. I think I'll look to spread out my active time and start the day with a brief (30 minutes) ride on the indoor cycle before breakfast, and then still try to manage a walk (3+ miles) later in the day. I'm also going to add some simple body weight exercises like squats, push-ups, sit-ups, pull-ups, etc. Maybe some dumbbell exercises, too.

Plus I'll be logging foods again.
That's really kind of a pain in the butt, but I do a better job of eating well and eating less.
I'll weigh in on Tuesday morning.

Be well,
John

Dec 28

I'm going to change things a bit on the daily posting. When possible, I think I'll post end of day rather than the following morning. Today's post comes mid-afternoon.

Yesterday I walked 3 miles, had a big breakfast (more like brunch) and a light dinner. I did have several sweets as there are still plenty of holiday goodies around.

This morning I pedaled 50 minutes on the indoor cycle. I've had a couple of handfuls of mixed nuts and two small slices of whole wheat toast with natural peanut butter. Dinner tonight will be pinto beans with ham, and cornbread.

I've decided that I am definitely have to go back to logging foods. I'll restart that on Jan 1.
I'm also going to try to work more towards an exercise routine and try to set a regular time for exercise that will include more than just walking or cycling.
Changes are hard.

John

Dec 27

I see that I missed posting yesterday.
My bad.

On Christmas day I did get a walk in before heading out to Christmas dinner.
Yesterday I used the indoor cycle. I'll probably do the same today.
Christmas day was a bust as far as diet goes. Yesterday was better.
We need to get rid of all of the holiday treats.

John

Dec 25

Yesterday was a bad day for exercise.
Allergies (or a one day cold) really bothered me and I was dealing with a runny nose all day. I started out for a walk anyway but decided against it because a blister that started Saturday was really bothering me.

I'll manage some exercise today and try not to over indulge at another Christmas dinner. At least I did manage to eat well yesterday.

We still have tons of Christmas candies and holiday goodies around, so it will be pretty challenging to end the month/year well. I may use a day or two of intermittent fasting. I may not.

The fight continues.

John

Dec 24

Ugh

Really bad food day, yesterday.
I did get my walk in and my 10,000 steps
I'm really going to have to buckle down this week -- including Christmas dinner tomorrow.

And if I blow a gallon of snot out of my nose, how come I don't lose 10 pounds?

John

Dec 23

Another day with the kids and a friend's birthday celebration means it was another tough diet day. I really did pretty well until the ice cream cake. Well, that and the late evening Christmas candy.

My walk was shorter than usual so I didn't get the 10,000 steps part of the day. Today is our Christmas dinner with the kids day, so another tough diet day. I'll need to get the walk in early.
I'm really looking to have a good last week of the month so I can begin January already moving in the right direction.

John

Dec 22

Well yesterday was a good day as far as exercise and activity. I walked 3.5 miles, logged just under 13,000 steps and was active for over 2 hours.

Then evening came. The kids came over for Christmas, and the cookies, truffles, and Christmas candy came out! Still feeling full of junk this morning so I'm skipping the Saturday morning weigh-in.

Ugh!

John

Dec 21

I got my active minutes in yesterday, but only took a short walk. I guess I could count it as my one day off for the week.
Diet was okay.
Still no more weight loss.

John

Dec 20

I'm experiencing some real frustration as scale fluctuations seem to be upward and not downward.
I do step on the scale most mornings, but only plan to record weight once per week. That tends to smooth out the daily fluctuations.

With the kids coming in tomorrow (for the holiday weekend), and with Christmas on Tuesday, I think I'll wait until Wednesday to start back to logging foods. I'm not a real fan of the work, but it's hard to argue with the results -- at least for me.

I did get my 3+ miles of walking in and my 10,000 steps yesterday. Even though the weight hasn't really started coming down yet, I'll start a little running in January. I had hoped to save some stress on the knees and ankle by waiting until I'd dropped around 20 pounds, so I'll go slowly and see how they hold up.

Lifestyle changes are hard.

Be well,
John

Dec 19

Yesterday was another good day for a walk and 10,000+ steps.
Good diet day -- interim fast Midnight to 4pm. Good healthy foods the rest of the day (+ a small piece of delicious chocolate cake).
Need more days like this one.

Looks like today will be a good day for a long walk.
The scale isn't moving, but I'm still at -8 pounds for the month so it's tough to complain.

John

Dec 18

I'm getting into the walking routine okay, but I'm really struggling with a consistently healthy diet. It's amazing how you can do pretty well, but a donut here, a cookie there, or a second helping can really undermine your efforts.

And ... the holidays are full of additional food traps!

Oh well. The struggle is real.

John 

Dec 17

I took a little longer walk yesterday -- 3.5 miles.
10,000+ steps

Donut and cookie in the morning, ice cream and cookie dessert at dinner.
Healthy lunch and dinner, otherwise.

For the week -- my Samsung health app showed me above average on daily steps and activity for participating men. I guess that's good.

John

Dec 16

I missed posting yesterday and missed my Saturday morning weigh-in.
Friday was my day off from walking this week (rainy). Plus we went out with friends and I basically ate an additional meal for the day.

Saturday was busier than usual since I needed to do some Christmas shopping and pick up some things at the grocery store, but I did manage a short walk when I stopped to care for my daughter's dog.
After a week that had a Christmas party and a night out with friends, I was happy to see the scale at the same weight as last week -- 250 lbs. Another challenging week ahead, but I hope to move it down a couple of pounds.

Be well,
John

Dec 14

Yesterday --
Walked 3+ miles
10,000+ steps
Christmas party -- ate crap, felt like crap

Today's a new day

John <><

Dec 13

Yesterday I walked 3 miles
Got my 10,000 steps
Ate well
Not much else.

Rain today
Christmas party tonight
Should be a challenging day

John

Dec 12

It's gong to be another beautiful day in the Ozarks with the temperature reaching 56f (13c)!
That means another day for walking in light sweats. I walked 3 miles yesterday, got my 10,000 steps and then over ate at dinner time (pork nachos at El Charro). Sacrebleu!

Oh well. Today is another day.
At some point (soon) I'm going to have to start adding some strength building into the routine. This will be challenging since I really have no routine -- no set time to walk, to set time for meals, no set bedtime. The only routine thing in my life is I wake up (when I'm finished sleeping) and make coffee.
That's it!

The rest of my day just happens as it comes along.
I like it like that, but it makes things like regular exercise difficult.

Be well,
John

Dec 11: On the road again

I was back to walking yesterday -- three miles. It was a slow three miles -- 57 minutes, but it felt good to be out. The temperature was around 40f (4.5c) and sunny so it was comfortable in sweats.
I did not hit 10,000 steps for the day. No big deal.

I did well on the diet front except for the maple kisses that came in a Christmas package from our Canadian friend. I will be both happy and sad when they are finished!
We had a light, healthy supper of tuna salad.

It's another sunny day so I'll be out on the road again today. Maybe I'll add a mile in order to get to 10,000 steps.
Maybe not.

Did not weigh today.

John

Dec 10

This morning's weight was 252 again, so I'll go with -6 pounds for week one.
I did take the day off from exercise since I was feeling a little unusual tightness in one hamstring. I'll be back at it today. It is supposed to be 40f today, so I'll take a nice walk this afternoon.
I had a donut and a couple of donut holes at church yesterday. Other than that, diet was pretty good.

John

Dec 9: Still going

I ended up not taking the day off and managed a little stationary cycle time while watching the fights last night (32 min). I didn't reach my 10,000 steps for the day, but no worries.
My weight this morning was at 252. I expect that's just a part of the normal daily fluctuations.

When I was losing weight a few years ago, I always waited until I registered a weight three times before I claimed it. The main thing for now is to keep a steady downward trend.

John

Dec 8: Week 1 summary

I did manage some exercise every day this week -- walking or riding the stationary cycle.
I hit 10,000 steps 4 of the 7 days.
I ate healthy foods and (for the most part) in healthy portions.
I slept well.

I mentioned that I am a typically fast starter when it comes to weight loss so 250 (-8 pounds) wasn't a big surprise today. Now the serious work begins.

Looking forward will be more of the same. I'll step up the exercise game in a week or so as motivation, fitness level, and weight loss permit. I may start counting calories if weight loss seems to slow down or I may just be more restrictive of foods.

Although I plan to keep up the daily diary, I won't be sharing it on Facebook every day; maybe just weekly. If you're interested, you can follow the blog or follow me on Twitter where I will share the daily posts for as long as they last. I'm @magicianary.

I've earned the day off, but I probably won't take it ... today. We'll see.

Be well,
John

250 lbs
32.1 bmi (obese)

Dec 7

Yesterday I rode the stationary cycle for 30 minutes.
Yesterday evening I intentionally parked about 2/3 of a mile from Downtown Venues midweek service so I would get some walking in. I did manage my 60 active minutes for the day.

Nothing crazy on the food consumption.
Tomorrow morning is weigh-in day.

John

Dec 6

Yesterday was a light day -- 20 minutes on the stationary bike. I didn't get to the afternoon walk like I was planning but ran a few errands and at least I was active.
Chicken breast for lunch, cheese and crackers for snacks, one piece of dark chocolate with orange, and meatball sandwich and salad for dinner.

John

Dec 5: Still going

I know it's only Day 5, but a four day streak is a big deal for the fat guy!
I didn't get out and walk yesterday, but I did put in 40 minutes on the indoor cycle. It's nothing like actually riding a bicycle, but it is better than doing nothing.

In addition to the daily exercise, I've been doing well on eating better foods and fewer calories. I'm pretty much eating two meals a day -- a late breakfast and early supper (brunch and lupper). I try to stick to healthier snacks in between. I'm fortunate to be one of those people that can get a great start on weight loss and start shedding pounds as soon as I make a few healthy changes.

Today will be a good day to get outside. It's only 27f (-3c) this morning, but it is sunny and forecast to be 47f (8c) this afternoon. I should be able to walk and do some yard work (raking to prevent forest fires). Or I may just hit the indoor cycle while it's cold and take care of the yard when it's warmer.
It's good to have options.

Be well,
John

Dec 4: Planning ahead

The month is off to a good start!
I've managed to walk 8 miles in the first 3 days (2,3,3) and I topped 10,000 steps on two of those days. My plan is to walk (or something) six days per week. "Or something" is for days when the weather is prohibitive and I will probably be using the indoor cycle. I realize that means I probably won't hit my 10,000 steps on those days, but that's not a really big deal.

I have to admit that even something as simple as walking can cause a little stiffness of the muscles and soreness in the joints for a fat guy that hasn't been out for quite a few months. Some yoga will probably find its way into my day to help with that. I've also been including some free squats for the legs and a little dumbbell work for the arms. I really need some good core work, too, but I'm going to be happy to walk daily for now.

I've also decided to move my weekly weigh-in day from Monday morning to Saturday morning.
Weekend indulgence shows up on a Monday weigh-in and can be a little discouraging at times.

We've finished the caramel chocolate holiday candy that Chris made, so that particular dietary temptation in gone (for now). I think I may make cookies from a recipe I posted on this blog some time ago. You can find it here if you care to try it.

Be well,
John

Dec 3: Is three days a streak?

I managed to walk each of the past two days (2 miles and 3 miles) and hit 10,000 steps yesterday.
After today's walk (it will be colder than yesterdays "feels like 28f") I'll have a three day streak!

Food wise I ate healthy foods, added a little homemade Christmas candy, but probably consumed more calories than I should for weight loss. I haven't started logging food yet (and really don't want to) and will see how it goes for a couple of weeks before I make that call.

Be well,
John <><

Dec 2: Looking back

I did step on the scale this morning and I am right where I was in June of 2013 -- a whopping 258 pounds! It was (and is) the most I've ever weighed.
At that time I set a goal to lose 54 pounds in my 54th year. I did it (and then some), but now here I am -- again.
Ugh!

I'm not looking to take a year this time. I just want to be steady about eating better and getting some exercise. Regular posting here will help. I doubt that I'll post daily, but a weekly update will help. Feel free to journey with me.

I managed a two mile walk yesterday and just over 5300 steps.
Yeah, I need to move more.
I guess I'll also go back to food logging. It's a pain, but it's amazing how much you can eat and be unaware of really eating. Making healthy habits takes time. Losing the unhealthy habits is even harder.

This was last night's dinner:

Bacon wrapped chicken breast stuffed with mozzarella cheese and asparagus, baked potato with butter, sour cream and cheese.
Probably could have done without the bacon and sour cream on the calorie count, but it was pretty tasty!

John <><

Dec 1: Another restart

I've been lazy and I've gotten fat ... again.
(sigh) 

It's a new day, new month, new start.
I didn't get a weight this morning, because I didn't wake up with the idea that I would be back at trying to get on a healthy lifestyle. I know I'm close to my heaviest weight, which really sucks after having lost more than 60 pounds a few years ago.

Eat well.
Exercise regularly.
Get enough sleep.

Eat for weight management.
Exercise for good health.
That's my plan.

I added a step counting app to my phone and managed a short two mile walk today.
Calorie intake has been okay, ... but it's still early.

Starting a healthy lifestyle at the holidays. It might not be the best plan, but it's better than putting on more weight now and waiting until the first of the year to get started.

Be well,
John

August, week 3

Last week was pretty much a bust since I managed to miss 3 of the seven days of workouts. Travel, some unexpected schedule changes, and pure laziness all played a role.
It's said that the best exercise is the one that you will actually do -- for me that is generally going to be walking.
I haven't given up on the P90X3 thing and I'll be back at it this morning, but I really need to figure out some sort of a more regular schedule for exercise. You'd think that being retired would make exercising a breeze, but there is always something else to do. The first step is in making exercise a priority. I don't really think I'm there yet.
I also managed a few indulgences on the diet. I was mostly pretty good on foods and not so good on portions.

It's a new week.
Time to get after it.

John

August, week 2

Last week was a bit of a bust. With my workout accountability partner on vacation and me being a lazy guy with poor workout habits, I skipped a few days.
I'm going to reset and call today Week 2, Day 1 of the P90X3 program.

Unfortunately, I have a full day of driving ahead of me so I'm going to have to get the workout in early. I've never been that guy that gets up and works out. I've been the guy that gets up and thinks about working out while I enjoy my coffee and let the morning slowly slip away.

Have a good week.
Be healthy.

John

August -- week 1

The first (partial) week of August comes to an end and here is my update.
I missed my early morning weigh-in today and have already begun my Monday morning consumption of coffee and breakfast so I'll have to remember that for tomorrow.

I took the last two days off on the P90X3 due to the minor injury, but will back on schedule today with whatever modifications are necessary to promote healing and prevent further injury. A couple of days off has really helped and my arm feels much better, although the bicep is still tender near the forearm.

I did keep up with the daily step goal of 10,000 steps and am back on a 7 day streak.
I missed a day on the 100 daily squats, but will make those up for my monthly 3000 squat goal.
I missed three days of push-ups and will need to recalculate what I need for 1000 push-ups.
I also missed going out for a day of stand-up paddle boarding.

I realize that all of this is very little for people that are really fit or for people that make fitness their way of life. It's plenty for an old, fat guy trying to get a little better at the healthy living thing.

Be well,
John

Ugh! Minor injury

After 5 days of P90X3 I'm beginning to think that the arm soreness from Day 4's Challenge is more than your ordinary muscle soreness. It (left arm bicep) felt a little better after yesterday's cardiovascular workout but soon stiffened again and by evening I was beginning to think it may be more than just overuse of an unused muscle kind of soreness. I woke in the middle of the night, unable to straighten it without considerable discomfort. It appears to be injured near the tendon connection at the elbow. The pain occurs more when trying to straighten my arm rather than bending it; when stretching the muscle vs contracting it.
Ugh!

So...
Since the P90X workouts are pretty much total body workouts, I'm going to have to shelve them for a little while. I'll reassess after a week. Even if I restart at that point with the repetitive motion, it will be without any added resistance for a little while. I'll take a look at tomorrow's workout and may still do the agility workout.
In the mean time, I'll increase the daily walking (I restarted my daily 10K steps streak) and keep up with the daily squats (100). I may even add some cycling, yoga, or some ab/core stuff -- something that won't tax the arms too much.

I've been eating well and focusing on healthy foods in healthy portions. While better health is the goal, a better weight is one of the indicators and I'd really like to get the BMI out of the obese range. Since the weight loss was in the 1.5 - 2 pounds per week range before starting the P90X stuff, and since I'm still a subscriber to the "eat for weight management, exercise for good health" way of thinking, I expect the weight to continue to drop at a steady rate as my lifestyle becomes one of a more health minded individual.

I'll be back with the Monday weigh-in.
Enjoy the weekend.

Be well,
John

End of July report

So my Monday report to end July comes as no real surprise.
With the end to my walking streak due to allergies last week came a week of little physical activity. I kept up with the healthy eating pretty well, but ended the week the same as I began it -- at 242.

Today begins the 3-month commitment to P90X3.
I watched the first two days yesterday to see what I was getting myself into. I really see the pace as one of the biggest challenges. I mean--I'm used to walking!
And I need to get back to walking, as well! Since the P90 workouts are only 30 minutes, I should probably use the the walking as a gentle warm up or cool down. I'll just have to play around and see how that goes.

For now my plan is to do my exercise in the morning -- after coffee!
Today is a late start since I was up past midnight last night.
No worries. Retirement has eliminated so much stress when it comes to scheduling stuff.
Later this week, I'm planning on trying a stand up paddleboard.

Be active.
Be well,

John

P90X3

Yeah, that just happened.
My daughter (in-law) has convinced me to do P90X3 with her.
Well, not exactly with her since she's in Chicago and I'm in Ozark, but at the same time as her.

There is no doubt that I need some type of regular exercise program.
Nor is there any doubt that a workout accountability partner is helpful.
And if a full-time working, active woman can manage the time, well there isn't any excuse for an old retired guy when it comes to time.
And I do know of several people that have done some form of the P90 programs and have indicated that it is intense (some days more so than others), but doable.
It might be crazy, but I'm in.

We start next week.
I'll keep you posted.

John

Keep Tracking

Since keeping track of food and exercise is keeping me on track, I thought I'd keep up with the blog updates, as well.

I decided to be a little more serious about the food tracking -- staying within my daily caloric allotment, as well as upping my protein intake and being more careful about carbs and excess fat. It seems to have paid off as I finally made a nice dent in the scale measurement at -4 pounds for the week. That gets me back to my -2 pounds per week goal at -10 lbs for 5 weeks.
Eating at home more often certainly helps.

I ended my walking/daily steps goal streak at 26 days when allergies got the best of me this week. I'll get back to it or may go with something indoors (indoor cycle or Nordic Track) for a few days.
I also started adding in some body weight exercises during the day, but not enough to really track nor give much consideration to at this point. I'm thinking I'll put squats and push-ups back into the daily routine for August. I may also include some dumbbell stuff for the arms. Although I feel pretty well overall, I do feel like I lack some strength for a guy of my size and age.
I know that there aren't a lot of occasions when I need more strength, but added muscle mass adds to daily calorie burn, and fit and healthy looks better than thin and healthy.

Be well,
John

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

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

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

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

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

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 <><

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

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

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

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 <><

Jan 6

I'm calling today the end of the first week of 2018.
Yeah, sure -- keeping a resolution for 6 days is no big accomplishment,  but one has to start somewhere.

To make my modest walking goal of 75 miles, I need to average 2.5 miles per day for 30 days. I'm a little ahead of that at 13.85 miles for the first 5 days.

On my other two challenges -- 3000 squats/1000 push-ups and 30 day ab challenge --
Dang, my upper body strength sucks! Hopefully, I'll gain a little strength and lose a little weight as time goes on. For now, the sit-ups and push-ups are killers. I guess that's what I get for being a 57 year old fat, lazy bum.
Sacrebleu!

John

Zucchini Pizza Boats

Just thought I'd share my latest experiment. I call them Zucchini Pizza Boats.
We had some frozen cooked sausage and ground beef so I decided to use them for a quick meal. We also had about half a jar of pizza sauce left from a New Year's Eve pizza and a few slices of pepperoni.

I chopped up some onion and a poblano pepper and cooked them in a cast iron skillet with a little coconut oil. Then I added the meat and some garlic powder and Italian seasoning. While stuff was cooking, I cut a couple of zucchinis in half lengthwise and scooped out the middle.

In hind sight, I should have brushed them with olive oil and garlic and baked them for a little bit before adding the meat mixture.

I covered them with the meat mixture, added pizza sauce, pepperoni and mozzarella and baked it for 15 minutes at 400f.

A few minor tweaks in seasoning and process and I think it will be better next time.
I'm thinking about leaving out the ground beef and adding some mushrooms and spinach leaves. I would have liked the 'shrooms and spinach this time but it was kind of a last minute idea and experiment.
It would be easy to go meatless if you want or even vegan, if that's your thing.

John <><

January 1, 2018

New year.
New plan.

Short term
Day by day
Baby steps

Intermediate term
Under 200 pounds by June 13

Long term
Reprogram mind, body, spirit to a better way of living.

*****     *****     *****

I didn't weigh first thing this morning. I had already eaten something and had my morning coffee before I though about it. I know it's right around the 250 mark. Twenty-three weeks to lose fifty pounds isn't crazy, but will require constant focus on the goal. In the end the weight itself isn't that important to me. Rather it is the indicator that I am doing the right things for my overall health.

Daily for January will be the combined 30 Day Ab Challenge and 3000 Squat, 1000 Push-up Challenge, along with daily walking to a 75 mile monthly goal.
In the beginning, I'll probably be doing a little more than the daily requirements and gradually letting the calendar catch up to me. Depending on the weather, I may slip in something like indoor cycling or Nordic Track, but I still want to hit the 75 mile walking goal.

Naturally, a healthy diet is a part of the overall adaptation to a better way of living. We have been eating at home more often (and will continue to do so) and making better dietary choices. I really need to be more purposeful about everything I consume by asking myself ,"How will my body use this?" every time I am about to eat or drink something.

That's it for now.
I know it's not much, but I'm old and fat and it's a start.

John