October 10, Day 19

I felt good yesterday. Honestly, it was the first time I felt good about exercising in a long time.
It's been nearly three weeks since this 100 Day Fitness Challenge began and I really haven't been doing much other than purposefully doing something. For some reason, yesterday felt different. Hopefully, that will continue.

Diet wasn't bad. Still not logging calories.

Be well,
John

October 9, Day 18

I ended up taking it pretty easy yesterday. Apparently I pulled a little muscle or something in my back while lifting and twisting those bags of compost on Thursday. Nothing too serious, but I opted for some gentle stretching and resting rather than aggravating it more. Minor muscle injuries are nothing to mess with when you're old, fat, and out of shape.
I'm going to see how it feels doing some yardwork today.

I did okay on the meal diet, but did have a couple of high calorie snacks--gotta watch that more closely.

John

October 8, Day 17

It turns out that I did make yesterday a rest day. Although I didn't do any "exercise," I wasn't completely inactive. I did load (40 lb. bags), unload, and spread 600 lbs. of compost in my raised garden beds.
Today I'm back at it.
A little Tai Chi this morning, but I still need to complete my squat/pushup/plank challenge.

Damn, no progress on the weight yet. I guess I'm going to have to go back to logging calories. I really hate that and am going to have set my attitude to get that done. I've been resisting doing that even though I know (from experience) it works.
Sacrebleu! 

Be well,
John

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