Dec 6

Yesterday was a light day -- 20 minutes on the stationary bike. I didn't get to the afternoon walk like I was planning but ran a few errands and at least I was active.
Chicken breast for lunch, cheese and crackers for snacks, one piece of dark chocolate with orange, and meatball sandwich and salad for dinner.

John

Dec 5: Still going

I know it's only Day 5, but a four day streak is a big deal for the fat guy!
I didn't get out and walk yesterday, but I did put in 40 minutes on the indoor cycle. It's nothing like actually riding a bicycle, but it is better than doing nothing.

In addition to the daily exercise, I've been doing well on eating better foods and fewer calories. I'm pretty much eating two meals a day -- a late breakfast and early supper (brunch and lupper). I try to stick to healthier snacks in between. I'm fortunate to be one of those people that can get a great start on weight loss and start shedding pounds as soon as I make a few healthy changes.

Today will be a good day to get outside. It's only 27f (-3c) this morning, but it is sunny and forecast to be 47f (8c) this afternoon. I should be able to walk and do some yard work (raking to prevent forest fires). Or I may just hit the indoor cycle while it's cold and take care of the yard when it's warmer.
It's good to have options.

Be well,
John

Dec 4: Planning ahead

The month is off to a good start!
I've managed to walk 8 miles in the first 3 days (2,3,3) and I topped 10,000 steps on two of those days. My plan is to walk (or something) six days per week. "Or something" is for days when the weather is prohibitive and I will probably be using the indoor cycle. I realize that means I probably won't hit my 10,000 steps on those days, but that's not a really big deal.

I have to admit that even something as simple as walking can cause a little stiffness of the muscles and soreness in the joints for a fat guy that hasn't been out for quite a few months. Some yoga will probably find its way into my day to help with that. I've also been including some free squats for the legs and a little dumbbell work for the arms. I really need some good core work, too, but I'm going to be happy to walk daily for now.

I've also decided to move my weekly weigh-in day from Monday morning to Saturday morning.
Weekend indulgence shows up on a Monday weigh-in and can be a little discouraging at times.

We've finished the caramel chocolate holiday candy that Chris made, so that particular dietary temptation in gone (for now). I think I may make cookies from a recipe I posted on this blog some time ago. You can find it here if you care to try it.

Be well,
John

Dec 3: Is three days a streak?

I managed to walk each of the past two days (2 miles and 3 miles) and hit 10,000 steps yesterday.
After today's walk (it will be colder than yesterdays "feels like 28f") I'll have a three day streak!

Food wise I ate healthy foods, added a little homemade Christmas candy, but probably consumed more calories than I should for weight loss. I haven't started logging food yet (and really don't want to) and will see how it goes for a couple of weeks before I make that call.

Be well,
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 <><

Dec 1: Another restart

I've been lazy and I've gotten fat ... again.
(sigh) 

It's a new day, new month, new start.
I didn't get a weight this morning, because I didn't wake up with the idea that I would be back at trying to get on a healthy lifestyle. I know I'm close to my heaviest weight, which really sucks after having lost more than 60 pounds a few years ago.

Eat well.
Exercise regularly.
Get enough sleep.

Eat for weight management.
Exercise for good health.
That's my plan.

I added a step counting app to my phone and managed a short two mile walk today.
Calorie intake has been okay, ... but it's still early.

Starting a healthy lifestyle at the holidays. It might not be the best plan, but it's better than putting on more weight now and waiting until the first of the year to get started.

Be well,
John

August, week 3

Last week was pretty much a bust since I managed to miss 3 of the seven days of workouts. Travel, some unexpected schedule changes, and pure laziness all played a role.
It's said that the best exercise is the one that you will actually do -- for me that is generally going to be walking.
I haven't given up on the P90X3 thing and I'll be back at it this morning, but I really need to figure out some sort of a more regular schedule for exercise. You'd think that being retired would make exercising a breeze, but there is always something else to do. The first step is in making exercise a priority. I don't really think I'm there yet.
I also managed a few indulgences on the diet. I was mostly pretty good on foods and not so good on portions.

It's a new week.
Time to get after it.

John

August, week 2

Last week was a bit of a bust. With my workout accountability partner on vacation and me being a lazy guy with poor workout habits, I skipped a few days.
I'm going to reset and call today Week 2, Day 1 of the P90X3 program.

Unfortunately, I have a full day of driving ahead of me so I'm going to have to get the workout in early. I've never been that guy that gets up and works out. I've been the guy that gets up and thinks about working out while I enjoy my coffee and let the morning slowly slip away.

Have a good week.
Be healthy.

John

August -- week 1

The first (partial) week of August comes to an end and here is my update.
I missed my early morning weigh-in today and have already begun my Monday morning consumption of coffee and breakfast so I'll have to remember that for tomorrow.

I took the last two days off on the P90X3 due to the minor injury, but will back on schedule today with whatever modifications are necessary to promote healing and prevent further injury. A couple of days off has really helped and my arm feels much better, although the bicep is still tender near the forearm.

I did keep up with the daily step goal of 10,000 steps and am back on a 7 day streak.
I missed a day on the 100 daily squats, but will make those up for my monthly 3000 squat goal.
I missed three days of push-ups and will need to recalculate what I need for 1000 push-ups.
I also missed going out for a day of stand-up paddle boarding.

I realize that all of this is very little for people that are really fit or for people that make fitness their way of life. It's plenty for an old, fat guy trying to get a little better at the healthy living thing.

Be well,
John

Ugh! Minor injury

After 5 days of P90X3 I'm beginning to think that the arm soreness from Day 4's Challenge is more than your ordinary muscle soreness. It (left arm bicep) felt a little better after yesterday's cardiovascular workout but soon stiffened again and by evening I was beginning to think it may be more than just overuse of an unused muscle kind of soreness. I woke in the middle of the night, unable to straighten it without considerable discomfort. It appears to be injured near the tendon connection at the elbow. The pain occurs more when trying to straighten my arm rather than bending it; when stretching the muscle vs contracting it.
Ugh!

So...
Since the P90X workouts are pretty much total body workouts, I'm going to have to shelve them for a little while. I'll reassess after a week. Even if I restart at that point with the repetitive motion, it will be without any added resistance for a little while. I'll take a look at tomorrow's workout and may still do the agility workout.
In the mean time, I'll increase the daily walking (I restarted my daily 10K steps streak) and keep up with the daily squats (100). I may even add some cycling, yoga, or some ab/core stuff -- something that won't tax the arms too much.

I've been eating well and focusing on healthy foods in healthy portions. While better health is the goal, a better weight is one of the indicators and I'd really like to get the BMI out of the obese range. Since the weight loss was in the 1.5 - 2 pounds per week range before starting the P90X stuff, and since I'm still a subscriber to the "eat for weight management, exercise for good health" way of thinking, I expect the weight to continue to drop at a steady rate as my lifestyle becomes one of a more health minded individual.

I'll be back with the Monday weigh-in.
Enjoy the weekend.

Be well,
John