Jan 1, 2025

It's been awhile.
I haven't been doing much in the way of healthy living during 2024. 
I reached my heaviest weight ever and am now on meds for my elevated blood pressure.
Although the 278 pounds (126 kg) is the most to begin a year, it is 7 lbs less than where I was at the beginning of last month. 

Damn! 
That's a lot of weight I need to lose.

Last week I was looking ahead and considering some healthful resolutions for 2025 and I decided that I didn't really need to wait until today to get started. I realize that starting slowly with a huge task ahead of me may seem counter intuitive to some, but I know that it is what will work for me. Today will be Day 4 in a daily exercise streak -- two days of walking, and one day on the exercise cycle. With the coming cold weather, I may be spending more days on the exercise cycle and treadmill than walking outside, but that will have to do for now.
My walks will get longer (2 miles, 3.2 km) so far, as will my cycling time (30 min). I'll also add in other work using body weight, dumbbells, and our weight machine.
The goal is to be in better shape and get off the blood pressure meds.

Diet wise -- damn, I just need to eat less.
A lot less!
The goals are simple -- lose weight.
Short term -- 5 lbs (2.26 kg) per week for the first 5 weeks, then half that (recommended for long term)...
Long term -- until I weigh less than 200 lbs (90.7 kg)

I should be getting close by the time I hit my 65th birthday in June.
I'll post regular updates in hopes that posting will keep me moving forward.

Wish me well,
John
278 lbs, 37.7 BMI

September 25, Day 4

If you're up way past midnight (2 AM) and have a snack, do the calories count for the previous day or the new day?

Overall a good day. We needed to pick up a couple of things yesterday morning, so we extended our walk a bit and walked to the nearby Dollar General. That made for a three mile walk for my day's exercise and completed the errand in the process. I realize I'm going to need to step it up on the fitness challenge, but after sitting on my ass all summer, I'm going with starting slow. I really don't want any injury setbacks.
Today might be back on the exercise bike while watching the fights later tonight.
I think I'll give myself the rest of September to do this day-by-day warmup thing and try to plan something more scheduled for the month beginning October 1.

Yesterday was a big food day (at least after 6PM) so today and tomorrow will be light days. It's all about balance, right?

Be well, 
John

September 22 and 100 Days of Fitness

This week's weigh-in was like last week's weigh-in -- just on the high side of 250. Another week of no progress. 
Today's weigh-in also coincides with 100 days remaining in the year 2021.

So...
I am going to challenge myself to 100 days of fitness. I'm not sure what that's going to look like for the entire 3+ months, but I am going to do something physically active every day, even if it's just 30 minutes on the stationary bike. Some days might be yoga or Tai-Chi. Some days might be walking. Some days may be some work with dumbbells or the weight machine. But something every day and I'm not going to count working in the yard as fitness activity. 

It's Day 1.

John

Only 94 Miles to Go!

I'm thinking that maybe I bit off more than I can chew.

The 100 mile goal for walking is doable, but is going to take more effort than I was thinking. I really have to get my mind back into the habit of a good daily walk. I've really been stepping out these first two days but will give myself permission to ease up when I feel like it. The bad thing about slower/farther is it takes more time. Of course, time isn't really that big of an issue on most days.

The 100 reps of something -- I'm going to have to be more careful in my choices. 
On day 1 I chose squats. The squats themselves weren't too bad, but my quads and ass were feeling it late yesterday and this morning.
Day 2 was sit-ups. Oof! That was way harder than I expected. Even with spacing out set through the afternoon and evening it was still difficult. I am not looking forward to the sore abs later today.

I'm going to have to remember that I'm an overweight, out of shape, 60 year old when I make my daily rep exercise choices. Can I use 100 minutes of meditation and call it mental exercise?
I will probably use the weight machine for a few things. I know I'm not ready for a 100 pushup day, so I think I'll pick a decent weight for a chest press and work towards the 100 pushups. I'll probably do the same for pulldowns, rows, and maybe an upright shoulder press. I might as well make use of this equipment that we have.

Oh! The daily walks have pushed my step totals back up over the 10,000 step count, so that's a bonus.

Day 3 is here!

John

Ugh! Maybe It's Time for a New Approach to Healthy Living

At this time last year I weighed 258 pounds--not the heaviest I've ever been, but pretty damn close. 
Over the next several months I managed to lose 28 pounds and was 230 by September. Then I just got lazy -- lazy about exercise, lazy about diet, lazy about caring. Ugh!

Now I find myself back at 248 pounds and basically starting over at a year older. I add the year older because I'm finding age to be a contributing factor in the increased difficulty of maintaining a healthy lifestyle. 
My new approach is to make this more of a mind-body-spirit health kind of journey. I have some thoughts on how this will look and feel, but I'm not entirely sure how to express them at this point. There will most certainly be some Eastern influence in the way of meditation and philosophy, perhaps also in the physical exercise part. Although a person wouldn't normally consider reading to be a part of a weightloss or healthy living program, I think that reading will most definitely fuel the mental and even spiritual health part and be a significant contributor to the physical health. 

One of the gifts we gave to ourselves this past Christmas was an Instant Pot Duo. It's a pretty multifunctional kitchen device that can cook, slow cook, pressure cook, bake, hot air fry, and more. It's easy to use and easy to clean. Although we are still on a discovery journey with it, we've used it in preparing most of our meals. Of course, the fixing healthy foods part and consuming smaller portions is still up to us.

A new approach to an old struggle.
Let's see how this goes.

John

Backslidden

 Spell check doesn't recognize backslidden as a word, but any evangelical will know it to mean a return to one's old ways and sinful past.

As this is only my second post here in a month, it isn't difficult to come to the conclusion that I haven't been doing well on the healthy living thing. Some dietary indulgences and physical laziness have contributed some added pounds over the past few weeks. Yesterday's Monday morning weigh in (the first in a few weeks) was at 234 - not good.

But with a plan to begin some regular exercise (not just physical activity) and a renewed attitude for the healthy living lifestyle, I'm sure that I'll be back on track in no time.

Although I didn't log food yesterday, I'm confident that it was a decent total calorie day. I (we, since Chris joined me) started the day with a 30 minute exercise session. We plan to make morning exercise a regular part of our day. Then I spent several hours moving dirt and doing yard work. I ended the day pacing the house while brushing my teeth to get my 10,000 steps in for the day.

I have some things to do this morning, but I'll be back to moving more dirt and working on another section of the yard. I have to admit that I'm a little sore from yesterday's activity.

Time to move!

John

June 26

Very good food day yesterday. I had planned on a meatless day but messed up and mindlessly heated up some leftovers for my dinner. Oops!

Still had a good calorie day.

Low activity, though. Need to be more active today. The shaded and peaceful deck is just so inviting!

Be well,

John

June 12

Wow!

Yesterday was a work day! And it was a workday that included a few steps -- 11,197.

I went to bed early and slept late. Today will be a similar day as I finish some of the projects I started yesterday. I just want to say that I am really glad that I had a career that let me sit on my butt and use my brain rather than one that required manual labor.

In a way I feel that active fitness is better than working out regularly, but I realize that when days like yesterday are not the norm, planned exercise is also important. I'm still working on that part.

I had a meatless day yesterday (and it wasn't even Monday). It wasn't planned. It just turned out that way. Even after having milk and cookies for an afternoon snack, I was well below my daily calorie target. 

We have a few avocados that will reached use or lose status today, so I think Chris is planning on chicken salad with avocados for tonight.

Tomorrow is my 60th birthday and the first of my short term target dates. I reached the 240 lb. goal at Monday's weigh-in, but took a quick scale check to make sure I will still be at or below that weight tomorrow. It's been a good week and all is well.

Be well,

John

June 8: An Unexpected Challenge

It's Monday and that means it's weekly weigh in day.

This morning's scale was a solid 240, so I made my first interim goal a few days early.

I had a very weak step day yesterday (2,911), but did get a good 45 minutes on the exercise cycle. I am okay with that and actually starting to prefer it as a daily exercise time. I get more cardio benefit from cycling than from walking and also burn more calories.

But ...

Last night I received a text from my younger sister asking if I made my 10k steps and making a challenge that we both get our 10,000 steps for today.

Sacrebleu! I guess I'm in for 10k steps today.

Yesterday was a good day on the diet. I still need to up the protein intake so I might decide to make a protein shake a daily snack or meal replacement for a period of time. I have twelve weeks to lose my next 20 pounds. I know it's not a great challenge for the weight loss, but the weight is just a way to measure my progress. The real goal is to be more healthy, and that includes how (and what) I eat as well as getting to and maintaining a more healthy level of fitness.

Be well,

John

June 3

It seems that I've got the hang of keeping a pretty close watch on the calories. I probably need to pay more attention to the type of calories -- fats, proteins, carbs. I do some, but I need to do better.

I have mixed my own breakfast cereal. It's a mix of rolled oats, a bag of raw walnuts, cashews, and macadamia nuts, and a bag of dried berries. A half cup serving is 199 calories with 29.2g of carbs, 7g of fat, and 5.5g of protein. I generally add a little 2% milk and eat it cold, but I could add water and heat it in the microwave for a hot cereal. Yesterday I added some fresh strawberries, blueberries, and blackberries. It was a nice healthy way to begin the day.

Exercise:

Yesterday was okay. Only 8,343 on steps, but I did put in 30 minutes on the exercise cycle. My ass is kind of feeling it this morning. I like the cardio work that it provides over just walking and may find that I'm doing it more often. 

Today I'll hit the weight machine again. Eventually I'll work out my own circuit routine to use a couple of times per week.

I don't know where others struggle the most on their fitness journey. Although I can certainly get overindulgent where food is concerned, regular exercise is my real nemesis. It's much easier for me to get my head around controlling diet than it is to stick to a fitness program, but I'm working on it.

Be well,

John

June 1st: The Journey Continues

I ended May with my worst diet and activity day of the month!

It was only the second time (in six weeks) that I've not met my daily calorie target, this time by a significant amount.

And in spite of spending 20 minutes on the exercise cycle, it was probably my lowest activity day with just 4,191 steps.

But May was a good month and I start June at 241 pounds, just shy of my June 13th goal of 240. I'm feeling pretty good about it.

I did get the weight machine properly set up yesterday. The few dumbbells I have are there, as well as the exercise cycle and treadmill. It's a pretty nice little home gym for an old, fat guy. I plan on spending a little bit of time there this summer. I'll work out a June exercise plan and include it here in the next few days.

I know I'm not in great shape and it's been a while since I've done anything other than walking, so I'll be taking it easy and trying to avoid any injuries. 

At some point, I should probably check my resting heart rate, blood pressure, blood sugars, and other numbers. I'll be 60 on June 13th and am due for a physical. 

Have a great June!

Be well,

John

May Ends; June Begins

Because it's the end of the month and because I had a good midweek weight check, I stepped on the scale again this morning. If I hold weight with a good day today, I'll hit my Monday morning weigh in at my first interim goal two weeks early! I'm a little bit stoked!

Yesterday I got some work done around the house, but no walk. 7,361 on the step count. I really need to work on that for June.

Today I'll reroute the cables on the weight machine so they are correct and I'll be ready to start using it tomorrow. There is still plenty of yard work, gardening, and other active work to do, so I'm going to have to figure out activity priorities for days when doing it all seems too much.

It's going to be a beautiful day in the Ozarks.

Be well!

John 

Active fit

Several years ago I asked a coworker if her husband worked out with her and if was in good shape, as well. She said he didn't exercise but was what she called active fit. Typically I am not active enough to stay any kind of fit without purposefully adding a walk or some other activity.
Not so yesterday.

We finished collecting the last of our stored goods for the move. That put me at 13,543 steps for the day! I also managed a little work in the flower bed before we got our stuff.

The day was too busy to be snacking so I ended the day with quite a few calories left in my daily allotment. I allowed myself a treat of pecan shortbread cookies and a glass of milk as a late night snack and was still well under for the day.

But that was yesterday and this is today. Living in the present doesn't allow much for yesterdays. Thinking about good food and good health for today.

Be well,
John

A Slow Start

My steps yesterday were only 6,640. That makes three consecutive days of fewer than 10,000 steps.
sigh

I did get somethings accomplished that will help me in future health and exercise related activities and there is more to do. The weight machine is assembled and ready for use. I'll go easy at first as I re-acclimate myself to the machine and find out if my muscle memory is any better than my brain memory. I also think I'll use the stationary cycle to condition the legs before killing myself on a bicycle.

Diet is good. I'm staying below my daily allowance of calories for steady weight loss and eating mostly healthy foods. The social distancing has actually been good for me. I'm the guy that always buys the candy bar or snack that's at the register in the convenience store or grocery store. Fewer trips out = fewer sugary snacks.

The main thing is -- I feel good.
Today I'm a little stiff in the back and butt from bending and lifting yesterday, but overall I feel like I'm moving in the right direction. I hope to keep it that way.

Be well,
John

Jan 7, day 38

So my January 7 report comes on the morning of Jan 8.
I waited on purpose so that I could record my morning weight at 1 week into the new year. Maybe that wasn't the best idea since I gave myself a day off yesterday -- I didn't walk. I didn't make my step goal. I didn't track my calories. I ate some sweets. But it's okay. I deserved the day off.

248

I'm good with that.
The scale is moving again and I'm feeling better. The daily walk is getting back to being a habit that I feel good about. I need some new walking shoes. I think those are coming this week.
I haven't added any additional exercises yet, nor have I made it a point to get started earlier in the day.
No worries, though. It's working for me. Tracking calories and proteins/carbs/fats is a big step in moving towards being healthier and eating better.
Chris is on board for the healthier eating part. That's a big help.

So I'm minus 10 lbs in 38 days. Nothing earth shattering, but moving in the right direction.

Be well,
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 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 <><

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