The good was losing 3 lbs this week (weigh in last Friday). The cool part of it was actually gaining body mass and losing fat. I lost 3.5 lbs of fat, and gained 0.5lb of muscle.
The Bad was having an extremely busy day Friday an Saturday, not getting to work out, and eating lots of things I shouldn't have.
Have to get back at it this week, to keep going, in spite of it all!
Monday, January 24, 2011
Monday, January 17, 2011
Finding the weight-loss program that works for you - ksl.com
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Read this on KSL.com today. I wholeheartedly agree with what the story says. There is no 1 way to lose weight.
You have to find what works for you. The major barrier is knowing what to do AND then doing it. Everybody knows what they should do, it's just doing it that we have a tough time with.
Finding the weight-loss program that works for you - ksl.com
BTW - 4 lbs this week (weight check last Friday).
Overall Weight: Down 14 lbs
BF%: Down 1.5%
Great workout this morning. Managed to move my wake up time 15 min earlier. Maybe someday, I'll be able to get up
at 5am to workout. For now, 5:45 is proving to be enough of a challenge.
>
Read this on KSL.com today. I wholeheartedly agree with what the story says. There is no 1 way to lose weight.
You have to find what works for you. The major barrier is knowing what to do AND then doing it. Everybody knows what they should do, it's just doing it that we have a tough time with.
Finding the weight-loss program that works for you - ksl.com
BTW - 4 lbs this week (weight check last Friday).
Overall Weight: Down 14 lbs
BF%: Down 1.5%
Great workout this morning. Managed to move my wake up time 15 min earlier. Maybe someday, I'll be able to get up
at 5am to workout. For now, 5:45 is proving to be enough of a challenge.
Monday, January 10, 2011
Decisions
It's the decisions you make in the small moments that have the greatest effect. These decisions and their consequences can have a ripple effect on many other feelings and behaviors down the road.
This morning, at 6am, it was 'do I get up and go to the gym, or climb back in my warm bed?" The bed won, until the snooze alarm had to be silenced. Then the simple thought went through my brain.... "I don't want to be fat any more". Time to go to the gym. And so I did.
Which path do you choose?
Friday, January 7, 2011
I'm Baaaack!
How many times do I have to start over at this???? Answer: As many as it takes to get it right, or give up and die.
I can sit around and be depressed about the fact that my last effort lasted for all of 7-8 weeks.
I can sit here and feel sorry for myself.
I can say I just don't care, and start thinking about picking out a casket.
Or NOT!
This week has been great. I got back to the gym - 4 days this week. I feel awesome. Yes, I'm totally out of shape, but I feel great today.
It's the keeping it going I obviously struggle with. Not losing my motivation has got to be my focus. I've got to commit to healthier habits, food, gym, sleep, IN SPITE OF what life throws at me. ( I stole that from my sister, and she from her husband).
I almost feel embarrassed for losing the 10 lbs I lost this week. It should have never been there in the first place! I've been by this place in the scale so many times, they are going to remove the number from the scale and just put my name there! Never the less, I'm going in the right direction, and that is what counts.
So, the gym is back in play. Regular visits to the diet clinic are happening Eating better is the order of the day. The spreadsheet and the numbers and goals that go with it are updated and staring me in the face each day.
This is how it goes.
Press on.
I can sit around and be depressed about the fact that my last effort lasted for all of 7-8 weeks.
I can sit here and feel sorry for myself.
I can say I just don't care, and start thinking about picking out a casket.
Or NOT!
This week has been great. I got back to the gym - 4 days this week. I feel awesome. Yes, I'm totally out of shape, but I feel great today.
It's the keeping it going I obviously struggle with. Not losing my motivation has got to be my focus. I've got to commit to healthier habits, food, gym, sleep, IN SPITE OF what life throws at me. ( I stole that from my sister, and she from her husband).
I almost feel embarrassed for losing the 10 lbs I lost this week. It should have never been there in the first place! I've been by this place in the scale so many times, they are going to remove the number from the scale and just put my name there! Never the less, I'm going in the right direction, and that is what counts.
So, the gym is back in play. Regular visits to the diet clinic are happening Eating better is the order of the day. The spreadsheet and the numbers and goals that go with it are updated and staring me in the face each day.
This is how it goes.
Press on.
Friday, August 13, 2010
Catching up and notches
I didn't report in last week cuz I was going out of town. But I did weigh in, and I had lost 6 pounds for that week. Today was another weigh in and I lost 4 pounds this week.
So, overall, I'm down 25 pounds in 4 weeks. Wahooo!
Being off of Diet Coke hasn't been too bad, but I still crave it every now and then.
Part of the fun of loosing weight is having your clothes get looser, and getting back into clothes you used to fit in. Belts fall into this too.
Below is a picture of the belt I have on today.
It's a little hard to see, but when I first got this belt a few months ago, I was using the second to the last notch. You can see it has the most wear. As I added pounds, I had to go to the last notch. Crap! Then what, I either have to drill a new hole, or buy a new belt. Well, as I've been coming back down, after 2 weeks of eating right and exercising, I went back to notch#2. And then today, another 2 weeks later, I went to notch #3 (it hasn't been used before - cool). And so it goes.
Many times you hear (with respect to sports) "It's a game of inches". In this case it's true. Taking care of business 1 notch at a time.
So, overall, I'm down 25 pounds in 4 weeks. Wahooo!
Being off of Diet Coke hasn't been too bad, but I still crave it every now and then.
Part of the fun of loosing weight is having your clothes get looser, and getting back into clothes you used to fit in. Belts fall into this too.
Below is a picture of the belt I have on today.
It's a little hard to see, but when I first got this belt a few months ago, I was using the second to the last notch. You can see it has the most wear. As I added pounds, I had to go to the last notch. Crap! Then what, I either have to drill a new hole, or buy a new belt. Well, as I've been coming back down, after 2 weeks of eating right and exercising, I went back to notch#2. And then today, another 2 weeks later, I went to notch #3 (it hasn't been used before - cool). And so it goes. Many times you hear (with respect to sports) "It's a game of inches". In this case it's true. Taking care of business 1 notch at a time.
Friday, July 30, 2010
Friday #s
Another Friday, another weigh-in.
Down 5 more this week.
I was hoping for a few more, but I was a slacker this week, and missed workouts on Tues, Wed, and Thurs. Tues and Thurs just cuz I could not get out of bed. Wed was due to going to Cub Camp for the day. But I got there this morning.
Hoping for better consistency next week in getting to the gym, and hopefully better results.
I've finally decided to narrow it down to one scale. I have one at home that is pretty accurate. I will go with that for my weekly weigh-ins. The one at the gym is good, and the one at MD diet is good too, but I'm always wearing different clothes when I weigh-in. The one at home can be done with no clothes - hence, no varying with the clothing weight. I'll still use the other scales, but they won't be my 'standard'.
I'm still managing to make good food choices. It's still hard sometimes (like the other night when I took my wife and son out for frosty's and I got nothing :-( . But, when I got home, I had SF Jello pudding w/ added protein - which is a pretty tasty treat.
Monday, July 26, 2010
1 week down, many more to go
For some reason I like to weigh in and check myself for the record on Fridays. I think it's because if I do decide to cheat, the weekend is the most likely time to do it, and I have the rest of the week to recover before I weigh in again. Truth be told, I weigh myself almost daily at the gym. They have a great new scale, very accurate, and I like to weigh myself before and after workouts, just to see how much water weight I lose during my workout.
Anyway, it was a super week. I lost 10 pounds. Can I get an AMEN! (At no time in 2008 when I was losing did I drop 10 lbs in one week - off to a great start!)
Let's see:
-I quit diet soda - cold turkey. I don't know why it is so hard for me to give it up, and then BAM, I make a decision, and poof, no more pop. Although, I was tempted Friday night when we went out to dinner. In pavlovian fashion, I was about to order a diet coke, but then realized that I'm off that crap, so had water instead.
-I ate really well, all week. Even going out on Friday night, I chose healthy dishes at the restaurant, had the brown rice instead of the white, etc. Went to a birthday party for a friend, didn't have the cupcakes. Went to a Family 24th gathering, and my dinner consisted of green salad and chicken breast.
-I worked out Tuesday, Wed, Friday and Saturday. A good start, but I need to keep going, and being consistent and push myself.
-Sunday was hard. We have church first thing in the morning, and with Sunday being a day of rest, my habit has been to sit around, graze and eat all day. I kept going to the pantry, sigh a bunch, and then grab a few raw almonds and walk away. Changing habits! The good thing is that I totally felt the difference. Typically on Monday mornings, I would wake up feeling like garbage. Today, I woke up and felt great. I think I'm on to something here.
-Speaking of feeling good. When I eat healthy, I tend to not have the afternoon drowsiness that comes from a high carb/sugar/fat lunch. I also tend to not have heartburn. So long Prevacid.
-My blood pressure was totally in line on Friday at my Dr. app. This is how it works: eat right, work out, take meds -bingo. Hopefully the meds won't have to stay around for too long.
The first week is always the best. Hope to keep it up.
Anyway, it was a super week. I lost 10 pounds. Can I get an AMEN! (At no time in 2008 when I was losing did I drop 10 lbs in one week - off to a great start!)
Let's see:
-I quit diet soda - cold turkey. I don't know why it is so hard for me to give it up, and then BAM, I make a decision, and poof, no more pop. Although, I was tempted Friday night when we went out to dinner. In pavlovian fashion, I was about to order a diet coke, but then realized that I'm off that crap, so had water instead.
-I ate really well, all week. Even going out on Friday night, I chose healthy dishes at the restaurant, had the brown rice instead of the white, etc. Went to a birthday party for a friend, didn't have the cupcakes. Went to a Family 24th gathering, and my dinner consisted of green salad and chicken breast.
-I worked out Tuesday, Wed, Friday and Saturday. A good start, but I need to keep going, and being consistent and push myself.
-Sunday was hard. We have church first thing in the morning, and with Sunday being a day of rest, my habit has been to sit around, graze and eat all day. I kept going to the pantry, sigh a bunch, and then grab a few raw almonds and walk away. Changing habits! The good thing is that I totally felt the difference. Typically on Monday mornings, I would wake up feeling like garbage. Today, I woke up and felt great. I think I'm on to something here.
-Speaking of feeling good. When I eat healthy, I tend to not have the afternoon drowsiness that comes from a high carb/sugar/fat lunch. I also tend to not have heartburn. So long Prevacid.
-My blood pressure was totally in line on Friday at my Dr. app. This is how it works: eat right, work out, take meds -bingo. Hopefully the meds won't have to stay around for too long.
The first week is always the best. Hope to keep it up.
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