Jan 3

Short walk, with hills.
I need to do more walking before tackling hills.
Or maybe I just need to do more hills.
Ugh!

John

Jan 2

I increased my walk distance from 2 miles to 3 yesterday. It wasn't because I just wanted to walk more, it was because Chris wanted something at the Dollar General that is 1.5 miles from the house. Now I'm wondering if I need to maintain the 3 mile distance because going back to two miles seems like regression. 
For right now, I'm okay with continuing to get some daily exercise. The coming days will have sub-freezing high temperatures, so I'll either be on the exercise cycle, the treadmill, or some combination of the two.
I should be able to get an outdoor walk today.

Diet felt good yesterday. I'm not ready to go back to calorie counting yet, but I may in the future.

John

December 3, Diary

I've been doing pretty well on the food consumption and staying active. In spite of spending plenty of time doing noting but lying around the pool or sitting on the beach, the walks into the city and the hill climb back to the apartment are quite a bit more than I would be doing at home.
As I have already mentioned, The few beers I've had each day may be undoing the otherwise good diet. I'll keep that in mind as I enjoy the rest of our stay here. 

John

December 2, Diary

I'm getting plenty of walking in, mostly up and down hills or steps. I did manage some free squats (50) as a part of my day, but that will probably my activity/exercise for the first part of the month.

Diet
Food wise I'm doing okay. I didn't log food yesterday and may not for the rest of our travels. It might turn out to be my undoing, but I think I'll be okay. So far (on our travels) both food type and portion has been okay. That beer thing is going to be a problem for the next week or so. I'm going to have to keep things in moderation. 

John

November 6, No Excuses

Yesterday's walk was a more leisurely stroll. We drove to the Ozark Park and walked the park and the newly developed area around the old mill. It ended up being only 1.5 miles, but I added some walking and stair steps while working on an afternoon project for the back porch.

I'm going to put yesterday in the bad diet column. I did come in below my calorie allotment for the day, so that part is good, but I ate poorly--too much calorie dense, high fat food. I'm okay with the occasional day like that, but I want it to be the exception. Back to the fruits, nuts, and veggies today.

I won't be home on Monday morning for a first week weigh-in. I'll try to remember to do that tomorrow morning. I did step on the scale this morning and I was 244 pounds. That's minus 2 for the week/month and I'm happy about that. Daily weighing can be weird, so I may or may not weigh in tomorrow. 
When I went through the big loss several years ago, I weighed daily but told myself I had to be at or below a weight for three consecutive days before I could claim it. Maybe weighing daily isn't the weird part. Maybe it's me.

Be well,
John

September 1; Success!

I made it!
250 pounds (maybe a shade under) (113.4 kg).
I have to admit that I was a little more extreme than my normal habit for the past two days. Yesterday I ate a single serving of pork fried rice for dinner and that was my only food intake for the day. Monday was similar with a fruit and cereal breakfast and a decent plate of pork chop, salad, and veggies for dinner.
Both days were fairly active days.

So I'm back to where I was two months ago...and I feel pretty good about it!
Maybe that August 1st weight bump was the jolt I needed to get serious about paying attention to my diet. Putting on 12 lbs. (5.4 kg) in a single month is a bit of a shock. 
Why is taking it off in a single month so much harder?

I don't really expect to keep dropping weight at the same rate as I did in August. I feel that 2 lbs. per week is a healthy rate of loss and can develop sustainable habits for when I reach a healthy weight. Experience tells me that it may be slightly higher early and and slightly harder later. I'm shooting for -10 lbs. (4.5 kg) for the month of September. 

We started morning walks last month, but weren't too regular during the hotter days. We'll try to do better during September. Also, I may add more intermittent fasting days into the month, maybe once per week with the one meal and maybe a snack at some point.

So far, so good.
Here I go for month 2!

John

August 10

Yesterday was a good day -- good diet day, and good activity day.
Chris has decided that we need to begin each day with a two-mile (3.2km) walk. We also had a shorter walk at the end of the day. In addition to my walking steps, I was busy working in the yard and racked up over 13,000 steps (6+ miles) for the day.

Overall calorie intake was down, but I did supplement my protein intake with a frozen peach and protein smoothie in the evening.

I'm hoping to keep the momentum of a good first week and build on it. The daily walk is a good addition to my routine. (We were out again early this morning.) It isn't a lot, but it is something.
It's hot today and I may skip the yardwork since we have midday dentist appointments. Tomorrow will also be hot, but I'll be able to start earlier.

Be well, 
John

Thursday, April 8

Yeah, I'm actually writing on Thursday evening instead of Friday morning.
I'm going to change up what I've been doing so far in April. While walking is a good, easy daily exercise, it has its downsides. One of them is that it takes so long to get in a meaningful walk. I think I'll plan to keep walking as a part of a weekly routine (or maybe even a shorter daily walk), but I'm going to nix the 100 miles for this month. 
I'll keep the 100 reps of something daily and make that an additional part of something else. I'd like to get back to daily Tai Chi. This week I've been pretty active with working on flowerbeds and landscaping. There will be plenty of that this spring and summer. I do realize there is a significant difference between activity and exercise. While I do see the exercise as more focused and important, just being active is more suited to what I am looking for.
Today's activity was getting another 15 bags of mulch and mulching two flower beds. It's not much, but the other flowerbed that needs work is on the windy side of the house and will have to wait for a less windy day.
My 100 rep exercise was donkey kicks. Not much to that. I'll start on doing more tomorrow (Friday).
It's 8:30 and I'm only at 6400 steps, so it doesn't look like I'll be making it to 10,000.

Be well,
John

Tuesday

Four mile walk. 15,000+ steps.
100 reps, 100# bench press on the weight machine.
I know it's not much, but looking to get back to activity without injury so I figured to use a weight I was sure I could do. Taking into consideration how the other 100 rep exercises have gone, I'll still be a little stiff tomorrow. 
I did some more digging and moving dirt for another flower bed yesterday. I'd much rather be getting my activity by working around the yard, but having the practice of at least one focused exercise is good, too.

Today has a 50% chance of rain pretty much throughout the day. I don't know what that means as far as walking goes. I'll have to play it by ear. I have a midday meeting, so maybe it will clear up by mid-afternoon. Yard work will have to wait for another day.

Be well,
John

Sunday

I did take a 3.5 mile walk yesterday. My pace was a more normal, easy pace, but I got the steps in (11,480 total for the day). I guess I walk at a slower pace listening to the Cardinals losing that I do listening to classic rock music.
I skipped the 100 reps yesterday. It was more a matter of having the kids over for Easter dinner than anything. I certainly could have worked it in, but didn't. I may work on 100 reps of two exercises today or I may just move on.

I expect most of my activity today will be working in the yard. 
This morning I'll be getting some topsoil, manure/soil mix, and mulch for flower beds and garden boxes.
Oh boy!

Back to classic rock on the walk today!

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

April -- 100s

I don't know if this is a good idea or not, but it's an idea from my brother.
100 miles -- he's running them; I'm walking.
100 reps of something every day - squats, pushups, mountain climbers, lunges, etc.

Yesterday I did a brisk 3 mile walk (going to have to up the distance), and 100 free squats.
It was a spur of the moment decision and I don't know about today. Maybe 100 crunches or sit-ups? Idk.
I'm thinking another 3 mile day today, but will have to plan for longer walks to make the 100 total miles. In the back of my mind is adding a little running, but I also know that it will probably stay in the back of my mind (which is where it belongs). 

It's day 2.

Be well,
John 

February

Well it is February. I did manage to get back to walking a little bit last month -- 5 of 7 days this past week.
I'll eventually work on getting the daily distance back up to 3+ miles, but am okay with a regular 2 for now. I did manage 10,000+ steps on three of those five days.
My February plan is to add a MWF routine with some weights. I'm more interested in some conditioning and muscle tone rather than strength. I don't have the need for great strength except to haul my fat ass down the road on my daily walks. There is no heavy lifting and I don't plan on needing to beat up on anyone so bulking up just isn't a priority.
I forgot it was Monday when I got up so I didn't weigh-in this morning. Maybe I will later; maybe not.

John

Still Stepping Out

I've managed to keep walking through this current cold spell. Since beginning on the 14th, I took the two Sundays off (planned) and used the indoor cycle once. Other than that, I've walked every day and topped my 8000 step goal. I've topped 10,000 steps four times. It's not a grand achievement, but at least the habit is reforming. If I up my daily walking distance, I'll go back to 10k as a daily step goal. I'm good with 8k for now.
I keep telling myself that I need to do more in the way of exercise, I just haven't put the action to the thought. I really don't have the excuse as I have plenty of time, space and equipment for a good, hard workout. Maybe today...eh, maybe not.

Diet wise -- we've kept from buying much in the way of junk food snack stuff. That's been a help. We need more fruit. Apple slices and peanut butter is a favorite snack of mine. 
What's your go-to mostly healthy kind of snack?
What's your guilty pleasure snack? (Pecan shortbread cookies and milk is mine.)

Be well,
John

June 17

17,114 steps!

I haven't had that many steps in quite some time. I won't have that many today since I'll be in the car for about 7 hours. I need to get 5,000 in. A post ride walk will be in order.

I also had a decent diet day and easily finished well under the calorie target. Today will be more of a challenge as I'm meeting a friend and fellow blogger at Ted Drewe's Frozen Custard in St. Louis and have the long drive.

Just coffee and a morning drive for now. I'll probably wait for the midday Ted Drewe's to break fast.

Let's go!

Be well,

Jon

June 2; Daily Diary

June is off to a good start. An early walk set me up to reach 10,000 steps for the day. It was only two miles, but it made a good start for the day. Throw in a little yard work and a later walk for the mail -- bam! 10,326 steps!

I did spend a little time (30 min) on the weight machine. I was mostly just reacquainting myself with different exercises and stimulating some muscle memory. I'll be keeping it lighter weights and higher reps for a little while. It's nice to have that option to add some diversity in my exercise plan.

Yesterday was the first Meatless Monday in a few years. I think it's a good thing. I don't think Chris is as sold on it. We typically do breakfasts and lunches separately, so those are easy. A shared dinner is a little trickier.

Yesterday I experimented with a portabella parmesan. I liked it. Chris wasn't a fan.

Overall, I had a good diet day, finishing under my daily target without the additional calories added for exercise.

Today's a new day and it's time to get to work.

Be well,

John

Just Another Day

Nothing real notable about yesterday. I had a short walk that was cut even shorter as I stopped to safely chat with a couple of our new neighbors. I ended the day with 8,928 steps.
I did spend time doing work around the house and was active enough for a retired guy.

I did mix my own muesli type breakfast cereal yesterday morning -- oats, dried berries, nuts, and chia seeds. I mixed enough for a week or so, depending on how often I eat it.
I also had my highest calorie meal midday instead of evening. I think I like that better, but it isn't always best for our schedule.
I ended the day well on the calorie count and a midweek scale check looked good this morning. I just need to hold it through the weekend.

Be well,
John

Monday

Monday turned out to be a good day for getting back on track. I started the day with a good breakfast and a two mile walk with Chris, then spent several hours digging up an area for a flower bed. I also spent some time rearranging storage stuff in the basement.

All in all I totaled 12,983 steps. That does put me over 20,000 for Sunday/Monday so I guess I'm on track for a 70,000 step week.
Ha! It's still early.

I also came in under my target calories for the day, but an unnecessary binge at the end of the day put me pretty close. I'm still calling it a good diet day.

John

Oops! Missed a day.

I meant to blog later in the day yesterday -- but didn't. It's okay. Tuesday kind of sucked on the fitness front anyway. 4,100 steps, no cycling and just a lazy day. I did meet my food targets.

Yesterday was much better. I used the indoor cycle again (30 min) and took a short walk with Chris. 

10,479 steps plus time on the cycle felt good. And I had another good food day.

We'll see how today goes. My left foot is bothering me this morning. I have a pain along the outer edge that bothers me just standing. I'm not certain of the cause, but have learned that the older John can no longer power through minor pains and injuries as a once much younger John did.

Be well,

John

On Track

I did manage to begin the week with a 10,000 step day. I took a short two mile walk early, but still found myself pacing in the basement at 10pm to add a thousand steps.
10,626 for the day.
I'm still hoping to add some variety to my activity. I just haven't got around to it yet.

It's a good thing I was careful with diet early in the day, because dessert indulgence added a ton of calories later. I still managed to come in under my daily target. My Monday morning weigh-in of 248 showed another 2 pound loss, which is my weekly target.

Be well,
John