Subtle Changes

It really is pretty amazing what a few simple changes can make to ones overall feeling of health.
I don't believe that a day or two of walking makes a big difference in my weight or health, but it does come with some subtle benefits. And since those benefits are more my goal than the weight loss -- well, that's a good thing.

I bought a cheap fitness watch for counting steps and tracking activity/sleep/heart rate. It frees me from having to always have my phone with me to track steps. I set the daily step goal to 8000 since I realize that is a more realistic daily achievement for a mostly sedentary fat boy like me and is still twice what I have been getting. I've managed the 8k goal three of the past 5 days and did 10k+ yesterday. Maybe I'll be back to 10k as I get more active, but I'm okay with the 8k for now.

I wouldn't say that diet has been great. It's been okay -- not too unhealthy, but nothing to brag about.

Even with just the simple changes of taking a walk and being more aware of diet I am feeling good this morning. It's not that I was waking up feeling bad, but there is a difference in attitude, energy, and overall wellbeing. I'm expecting a good day today. I hope that you are, too.

John

 

July 6; simple steps for the undisciplined

Monday morning weigh-in is 234 pounds. That's minus 24 pounds in the ten weeks since 4/22. 

I'm no dietitian and I'm obviously not a health expert. I had ice cream (twice) yesterday and regularly eat crap that no healthnut would touch. I am in terrible shape, have no regular exercise plan, and can't even force myself to walk daily most of the time.

So how does an undisciplined, unhealthy guy lose 24 pounds in ten weeks?

*I eat less. I pretty much eat what I want, but I eat less of it.

*I track my calories and know how many calories I need to stay below to lose two pounds per week. Although I don't restrict fats or carbs, I know when I'm consuming them and have a pretty good idea of how they'll make me feel. I also pay attention to when I'm eating.

*I utilize intermittent fasting (fast 16/eat 8) three or four days per week.

*And although it is irregular, I do try to manage some physical activity on most days.

That's pretty much it.

I understand how you might need some time to get your head into the idea of weight loss or fitness. I'm that way too. While your working on that, try doing just one thing to position yourself for success. Download a calorie counting app or a step tracking app. I use My Fitness Pal. There are many available. You won't even have to use it ... today. Just get familiar with it.

Simple steps for the undisciplined.

Be well,

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

January 4, 2017

I realize that it is only the fourth day of the new year, but keeping up with the goals on a regular basis might help me stay on the right track.

I postponed my 3000 squat/1000 push-up start until January 2nd. I'm not sure if I should skip tomorrow's scheduled rest day so that each day's workout corresponds with the calendar date or just plan on finishing on the 31st. Finishing on the 30th would either allow for a day's rest before beginning the next 30 day challenge or I could begin a 30 day challenge for February on the 31st and then end it on March 1.
I guess I'll decide tomorrow.

I have a couple of physical limitations that are age related. A knee that probably needs to be replaced gives me problems with some exercises and yoga poses and a wrist that may have some arthritis and is difficult to flex with any weight on it. It is making the push up part of this months challenge -- well, challenging. It will also be a hindrance as I begin to work on the hand & arm balances in my yoga work. It will make for slower progress than I was hoping for.
No worries. I have plenty of time.

Diet wise, last weekend proved to be terrible, but I am tracking calories and watching what I'm consuming. I am predicting that this month will be a good start for the coming year.

I occasionally post health articles or my fitness updates on Twitter. Feel free to follow me if you want. I am at @magicianary.

Although it is pretty chilly out, I think I'm going to take a short walk.

Be well,
John <><

Bad Day...

So yesterday wasn't a great day.
It was windy and cold and I let the fact that I had built an extra day of walking miles into my first week keep me from walking in the single digit (F) wind chill temps. I did get my squats, push-ups and ab work in and my diet was okay, but I do feel like I should have used my Nordic Track or indoor cycle or something.

Oh well. That was yesterday and this is today.
The sun is shining and it is warming up nicely. Perhaps I will double up on mileage today and regain my one day cushion.

If you had a bad day, put it behind you and make today a good day. I really believe that you don't even need to pressure yourself into making up for the bad day. Just make today a good one.

Eat well.
Live well.
Be well.

John <><