October 7, Day 16

I'm glad that today is a rest day on the 30 Day squat/pushup/plank challenge. My knees need the day off.
Yesterday I did a little Tai Chi. I need to do that more often. It's pretty easy movement, but it is movement. I was thinking of taking a complete day off, but honestly haven't been doing anything strenuous enough to justify it. I think maybe I'll hit the exercise cycle today.
I was thinking yesterday that one of the challenges to doing planks and pushups is just getting down into position and getting back up off the floor! Maybe I need to add a dozen reps of going to hands and knees and back up to standing. When did the floor get so far away?

Yesterday was a good food day. I feel like I really needed it. The previous days haven't been bad, but I'm trying to realize it's the average not bad days that have got me to this place of being 50 pounds overweight. I sort of doubt that tomorrow's weekly weigh-in will show any loss. It's time to start moving that needle again.

Be well,
John

October 6, Day 15

Day 5 was just another day.
I didn't do much in the way of exercise in addition to the few minutes of the 30 day challenge. I need to get a little yardwork in before the rain today. Tomorrow is a rest day on the squat/pushup/plank challenge, so I'll be doing something else--probably some time on the exercise cycle. 
I will say the 61+ year old version of me is having a more difficult time getting back to exercising than I expected.

Food wise was okay. We had dinner out with friends, but I limited myself to a sandwich and a small bag of chips. I don't know if Friday's weigh in will show any weightloss, but for now I am feeling better.

John

October 5, Day 14

Pretty much more of the same.
I did over do it a bit on the food consumption with some of Chris's birthday dessert and treats from a friend. That's not an everyday kind of thing, so I'm not too worried about it.

On the overall health and wellness front I am way past due for a visit to the doctor for a wellness physical. I may have been once since I retired nearly seven years ago. I don't get the annual once over that I got when I was working. Although the typical FAA flight physical wasn't much as complete physicals go, since the doctor we used was also my personal primary care doc, he typically did more for my annual visit and saved me the additional out-of-pocket office visit charge. He retired the same time I did.

I did find a new primary care doc, but I haven't seen her in at least 5 years. It's hard to get motivated to see a doctor when my only real health issues are sleep apnea (I have a pulmonologist for that) and being obese. I already know what too do about that.
I use OTC stuff for seasonal allergies and don't have any regular medication that I take. I'm mostly just a 61+ year old, overweight, out of shape, semi-healthy guy. I'm working on the overweight, out of shape part.

Be well,
John

October 4, Day 13

I added some stretching yesterday and am feeling it today. It was somewhere between yoga and stretching for a pre or post workout session, but still pretty light. I need to do more of this or a full 30 minutes of yoga on a regular basis. The week is setting up to be full of outside gardening/yardwork stuff, so I shoild be pretty active on the physical side.
It looks like the end of the week will have weather suitable for another day of paddling. I'm looking forward to it. 

The weekend was okay diet wise. As I mentioned yesterday, I need to watch portion size. I'll be eating out twice today, and that goes double for dining out portions. Overall, I'm feeling pretty good. I'm keeping things in perspective so it doesn't become a chore. I want good health to be an enjoyable lifestyle, not a life sucking daily task. 100 days should provide a decent base to build on--even if it's the last 100 days of the year.

Be well,
John

October 3, Day 12

 A good day yesterday.
I'm trying to add some simple exercises to the 30 Day squat/pushup/plank challenge and I'm monitoring the squat effects on my knee. So far there is no real pain, but I don't think that's going to last for long. I'm just going to have to take it on a day by day basis. I may have to substitute something else in the place of squats.

I could have eaten less. Large portions are typical problem for me. I need to stop when I know I've had enough since my full-o-meter has long ago stopped functioning. I think I get tired of eating before I get full. 
I had my third beer in the past two weeks. Part of cutting back is just not adding the calories. Another part is knowing the negative effects a little alcohol (beer in particular) has on fat burning and weightloss.

Be well,
John

October 2, Day 11

Good diet day. I feel like I'm back in the right frame of mind for healthy eating. I'll ride this wave for as long as it lasts and hope to get a good long run out of it.

I'm still going to need to find an exercise rhythm, or maybe just getting it done without a rhythm is okay.
It's day 2 on the 30 day challenge, still light and not an issue.

John

October 1, Day 10

Yesterday was a couple of hours of yard work. Today begins my 30 day pushup/squat/plank challenge.
I've actually already done today's part. I know that my knees (actually just my right knee) will be something to watch as I progress in the squats. Hopefully the pushup strength will come back quickly before I get too far along. Since the early days don't take very long, I should probably add some walking, cycling, or something else.

The last couple of days have been good food days and I am able to begin October at 250 lbs. rather than slightly over. I think 225 by the end of the year is a realistic goal, even with the year end holidays.

Be well,
John

September 30, Day 9

I'm not doing well on this 100 Day Fitness Challenge.
I know I was giving myself these last few days of September to warmup and ease into it, but I'm going to need a bit more get-to-it kind of attitude.
I also said I didn't want to use yardwork activity as fitness activity, but that's pretty much what I did for yesterday.

I'm going to use one of those 30 Day exercise challenges for October and hope to get into the habit of doing some daily exercise. the early days aren't much and I hope to supplement with some walking, cycling, working, or other stuff, but want to focus on something every day. This is what I've chosen for October:

Diet was good yesterday--better than it has been. I need to keep that up.

Be well,
John

September 29, Day 8

I spent a couple of hours in a kayak on Lake Springfield yesterday. That was my exercise/activity for the day. The step counter on my watch uses arm motion to calculate steps. This is usually a disadvantage as it misses steps when I carrying something, pushing a cart while shopping, or using a push lawnmower. 
Yesterday it counted paddling as steps and I came off the lake with over 8000 "steps."

Unfortunately, I also worked up quite an appetite and ate a larger than I needed to dinner. It was a definite lack of self discipline on my part. 
Today would be a weigh in day but since it's the end of the month, I'm going to wait until October 1. September was pretty much a big pause in weight loss.

John

September 28, Day 7

I dusted off the exercise equipment in the basement yesterday. I pushed a few weights on the machine, used some dumbbells, and spent a little time on one of the cardio machines. I'll need to spend a little time rebuilding the muscle memory for weights and exercise. It's amazing how much longer it takes when you have a little age and it's been a while.
I put off the kayaking and plan on that being today's exercise.

Diet was okay. 
I've been careful about the added calories and metabolism effects from beer. I've only had one bottle since I've started this. I have to admit that I miss it when partaking of my other unhealthy habit--smoking a cigar. 
Yesterday was a decent diet day overall, but I think it was probably too high in calories to lose weight. I should go back to logging foods. It's just that I really hate that. September will probably be a neutral month, so I may need to consider a change for October. As is often the case, I know what works; it's just a matter of doing it.

Be well,
John