Tag Archives: getting in shape

The Jouney – Week 12 Conclusion

27 Apr

It’s over.  I finished my 12-week Body for Life challenge.  Feels pretty damn good.  All in all, I dropped 41 lbs., gained some good inches, lost some bad ones.  Some clothes are just too big now.  Clothes that were snug are loose, and I’ve found some old favorites I can fit into again (Colorado Avalanche jersey!)

Here’s the rest of what I summised from my experience.

  • I am looking more like the guy I feel like inside.  The guy I used to be before I got so fat.  And it’s good.  I’m much happier with my appearence than I was 12 weeks ago.  MUCH happier.
  • My energy level has doubled, trippled even for the most parts.  The weekends are not spent couching feeling guilty about all the things I want to be doing, or the chores I’m not getting to.  I have been making plans, happily attending, having energy, having fun, getting things done, trying new things.  It’s all been a great feeling turnaround.  I’ve maybe taken 3 naps in the last 12 weeks total.  Before I’d take 3 naps a day.
  • I am just a week or two away from donning my scuba gear and getting back into the water.  Just have to test it all and make sure everything’s still in good working order, and I’m going back.  Can’t wait.
  • Going to bed early and rising early has been great for me.  I pretty much close my eyes at 8pm and get up at 4am daily.  Only exception would be if I’ve been out late the night before.  I think the lesson here is ample, proper sleep.  Fortunately, I sleep very soundly and rarely have a problem going to sleep, but I was definately NOT getting enough before.  5 hours a night at best.  Where did I find the 3 hours?  TV?  Yup…I just had to let a lot of “my shows” go.  It didn’t kill me.  I’m still here.
  • Spinich is delicious.  I eat it about every single day.
  • I’ve made some positive changes to work habits due to feeling better and increased energy.  I don’t know many people who are passionate about their jobs and careers.  I know some, but honestly, most aren’t.  I used to be, but haven’t been in some time.  That passion for the work is coming back and it feels good.  My company and myself are benefiting from my lifestyle changes.
  • My family & friends tell me regularly how proud they are of me and how good I look.  It makes me happy.
  • Anyone can do what I do.  I spend about 4 hours a week at the gym over 6 days.  I train upper body and lower body over 3 days, and do 3 days of cardio.  I make getting to the gym a high priority every single day.  Before I get there, I have a plan on paper, with me.  I know what exercises or machines I’m going to use, how many sets and how many reps, and the amount of weight.   I don’t walk around lost doing this-or-that like I see so many people doing.  At the end of the workout, I evaluate it.  Could I have done more?  I make notes on that workout sheet and use them to plan the next workout always shooting for improvement, but never perfection.  The hardest part is simply getting on your workout clothes and going.  Honestly, it is.  And when you’re in regular routine, and form….it’s not even hard.  I even look forward to it.
  • Eating right was tough for me.  I’ve always been a picky eater my entire life and never ever consumed fruits & vegetables other than occasionally.  I eat fruit and vegetables every single day and enjoy them.  I eat a lot of chicken and lean beef.  I eat alot of healthy complex carbohydrates.  I don’t count any calories or anything.  I look at the size of my palm or my fist and that’s a portion.  One protein, one carb, and one serving of fruit or vegetable with most meals, 6 times a day.  It is hard to eat that often.  Honestly.  Before, I was always STARVING in the afternoons right about the time I’d leave work.  I’d come home snack on junk food and then have an unhealthy large dinner a couple few hours later.  That doesn’t work too well for me.  I cook a lot of food at once and put it in tupperware, and just heat it for lunches in the day.  I make my hotbreakfast every morning, and take a 2nd portion with me to work.  Again, not hard.  Just discipline and good habits.  I can’t remember the last time I “snacked”.  I haven’t felt hungry ever so I guess I just don’t think about it.  I used to be a HUGE snacker.
  • Here’s the best part.  If you screw up?  So what?  Nothing happens.  For whatever reason, you missed a workout.  You broke down and ate a cookie, etc.  Big deal.  Deal with it.  The best thing I’ve found is EVERY SINGLE TIME you open yours eyes each morning you get to begin again.  Do it better.  Learn from your mistakes.  The whole slate is wiped clean.  It truly is a new day.  As long as you’re fully committed to changing, it’s perfectly fine to fall down.  If you go into it half-assed, you’ll fail.  As long as you’re committed, just get up and charge forward.  Who cares?
  • On “cheat” day….don’t stuff it in to get as much bad delicious food into you as possible.  You’ll feel really shitty, your stomach has shrunk, and it will set you back a bit.  This is a day to enjoy the tastes you can’t have regularly anymore, but you still have to be reasonable about it.  Took me the first 4 weeks to learn this.  I’m a little slow.
  • I had one terrible week in Boise, ID working where it was high stress, long hours, and nothing was going right.  I missed a whole week of workouts.  But I was able to eat healthy.  I did the best that I could under the situation.  I took a week vacation and went on a long road-trip with my daughter.  Again, I missed a whole week of workouts.  Fortunately because it was vacation we were out-and-about being active everyday.  The places we were at also didn’t offer a bunch of healthy eating opportunities.  So I used portion control when I ate.  A hamburger and small order of fries fills my belly just fine.  There’s simply no need for bacon doublecheeseburger, large fry, and a milkshake.  In both those situations, I did “fall off the bike”.  But the good news was I was still right there on the path.  It was a little hard getting up and dusting my self off, but I got back on the bike and pedaled on.  When I was home, it was back to business as usual.  Those first few days in the gym were tough, but you fall right back into your groove.  If I would’ve fallen off the bike, and let myself roll down the hill…..that’s when it takes me 5 years to get back to a gym.  I simply can’t and won’t let that happen again.  Vacation and travel can KILL good habits.  Know it, accept it, and plan for it.  Don’t let it derail you.
  • DId I follow the Body for Life program word-for-word?  Nope.  But it was a great framework and reference tool.  I used most of it and adapted it for me.

So now, the 12-week program is over.  What do I do?  Nothing.

There is no more program….

Tonight, I’m going to go to bed at 8pm.  I’m going to get up at 4.  I’m going to get ready for work, make a couple breakfasts, pack a couple lunches, watch a little news and be out the door.  I’m going to go to work.  Kick ass.  Come home.  Go to the gym.  I’m going to eat healthy food.  And then do whatever I have going on in the evening.  I have two busy kids so it’s usually something with them.  Taking them, watching them, picking them up, whatever.  I have a lot of chores and To Dos on my list that shrinks and grows constantly.  Our family is always on the go and there’s somehting always going on it seems.  I volunteer with a few groups and have meetings or events here and there each month.  And on the weekends, I try to have as much fun as I possibly can.  That’s it.   I’m just going to keep doing what I’ve already been doing the last 12-weeks.  As far as I’m concerned, these are all just good new habits and I’ll continue to ingrain them into myself so it would feel unnatural to not do these things.

And it’s now time for some new goals!  And new plans!

Short term

  • Be down to 275lbs. by the 4th of July.  That’s 18 lbs as of yesterday.  Just under 11 weeks.  This should not be any problem provided I continue to eat properly and exercise.  I just have to continue what I’m already doing.
  • Get at least 2 dives in before the end of May.  All that’s stopping me is testing my gear and calling my dive buddy who’s been dying for me to go.  He just got a new GoPro camera with a waterproof housing so we’ll get some videos and post em here of the cool critters we find.  And videos of us picking up sea cucumbers and waving them around like wieners.  Juvinelle and idiotic.  Still funny.

Long term

  • Be down to 260lbs. by New Years Eve on my way to 220lbs.
  • Have a picture of me in a bathing suit on my Carribean vacation in October and not feel completely humiliated.  Normal humiliation level is just fine.
  • Fit on the rides at Universal Stuidos Orlando (Dec trip)  that I was too fat to ride a few years ago.  Nothing sucks more than watching your kids wave goodbye and meeting them at the exit with the other fat people.  That really, really sucks.
  • Earn my ITIL 2011 Foundation Certification (work thing) by the end of the year.
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The Journey – Week 9 (and beyond) Musings

24 Apr

Monday, 3/31 – 2/3 of the way through the journey I started, but it’s really not that big of a deal to me.  I’ve decided after just a few weeks, this has to be for life.  I look forward to finishing the original challenge of 12-weeks, but I promise, week 13 will just be the same old thing.  Reinforcing good, new habits, developing new ones, eating right and exercising and just living.  Nothing more than that.  After missing just about every workout last week due to work, I woke up tired, and not feeling as great as usual.  I was pretty good on free day yesterday.  I didn’t eat healthy, but I didn’t overeat, which I had been doing.  Trying to “get it in” just because it was free day, wasn’t too smart.  And as I progress, I learn and improve.  Just about to head to the gym today and get back to habit.  Admitting I’m not exactly looking forward to it, but I know I’m going to feel great about it when I’m done.  That’s enough encouragement for me.

Wednesday, 4/2 – I am officially under 300 lbs.  299.6 to be exact.  That’s 35 down, and 80 to go.

Thursday, 4/3 – Lesson to self.  I have made attempts in the past to get healthier.  What has ultimately derailed me (if I even got started) was vacation, or time missed due to injury, illness, whatever.  I’ve never recovered and got back to being as fat as I always was eventually.  Last week, I was on the road working my ass off and literally did not have the time to exercise.  (However, I did have control over my eating and ate healthy for the most part, or kept the portion size in check.)  It was back to the gym this week, and I tell ya, I did not want to go on Monday, but I made myself.  I didn’t have a great workout, but it was good, and I noted on my plan I needed to work harder.  Tuesday came, and that’s cardio day.  Again, I didn’t really want to go, but I made myself and felt better for it.  Yesterday, was lower body workout, and I didn’t mind going.  I had an excellent workout and felt really great & strong.  Then I have to work late tonight, so I went to the gym early, and wanted to go, and had a kick-ass cardio workout.  Sweating my ass off as I type this as I’ve just come home.  I’m back.  I’m invigorated.  And I feel I’ve beaten the bad habit back that seems to knock me on my ass everytime.  If you don’t want to go to the gym, and you can, GO!!!  It always feels better afterwards and it’s easier to get back on track when you’re just off the path to better health and better living.  The longer you wait, before you know it, you’re back in the boondocks and have lost your way.  I know.  I’ve done it many times.  I’m learning and getting better.

Thursday, 4/3 – Did anything ever good come from not working hard?  From just letting things happen?  Probably not much.  Unless you’re a trust-fund baby, or inherit a large sum of money, or the luckiest slot player alive, I’m really doubting it.  Corporate CEOs, world class athletes, entrepenuers, busted their asses to get where they are.  Almost all of em anyways.  Who in the hell would think a pill would help you get in shape?  I hear the ads all the time.  NO EXERCISE!!  NO EXERCISE!!  Makes no sense.  It’s bullshit.  Sure, you might be able to lose weight, but you’re also losing muscle.  If you look like a pear or a watermelon, you’re only going to look like a smaller pear or watermelon.  If you want to transform your physique and stay in shape, there’s no other way to do it than hard work and putting down the fork.  It’s that simple and it’s very hard to do for a lot of people.  But if I can do it, I swear to God, anyone can do it.

<Look at this huge gap!!  I’ve been bad about my blogging>

Thursday, 4/24 – Well.  I guess I haven’t wrote anything in 3 weeks.  During that time I worked a lot and took a week long spontaneous trip with my daughter, The Fish.  Jumped in the car for a week (Spring Break) and got on the open road and made it up as we went.  She’s 11, so we headed for fun & sun and wound up in S. Califonia and ultimately Disneyland.  Had a ball.  Didn’t exercise ONCE!  But we were outdoors a lot!  Didn’t eat healthy (well maybe once)!  But I did keep my portion size in check.  Got home after a week vacation from everything.  I really tried to fall “off the grid” with everything and just focus on my daughter and fun.  It was great.  And when I got back home, I hadn’t done much damage to myself.  Up maybe 1.5 lbs.  It was a tad rough getting back in the saddle.  But I did it.  And I felt good about it.  And now this week…..situation normal.  Back and rollin.  Eatin’ right.  Gettin’ to the gym daily.  Getting proper sleep.  And I feel pretty great.  Big things going on at work that I’m excited about and feel I have the energy to take on new challenges.

Saturday will be the COMPLETION of my 12-week Body for Life Challenge.  I’ll post all my stats to recap how successful (or unsuccessful) I was on Saturday after I know.  But you know what….I don’t really care how it turns out “on paper”.  I feel I’ve changed and feel much better.  And it’s not over.  Monday is going to be just another day of “gettin it done”. The Journey is not over until my life is done…..I have a lot left to do.  And there’s massive room for improvement in all parts of my life.

Stay tuned.

Me at CornDog Castle in Disneyland.  I'm still at fat bastard at heart.  Just not quite as fat this trip.  I'm gettin there, but couldn't pass up the best corn dogs on the planet.

Me at CornDog Castle in Disneyland. I’m still at fat bastard at heart. Just not quite as fat this trip. I’m gettin there, but couldn’t pass up the best corn dogs on the planet.

 

 

The Journey – Week 6 Musings

15 Mar

Last Saturday rolled around and I sat down to do my weekly reflection.  I recall during Week 5 having all sorts of wise, or at least what I think is interesting, comments and thoughts that I could hopefully share and hit one person and inspire them to think about changing.  But, when I sat down, to reflect, nothing came to me.  Everything was fine.  Had a very good, busy, productive week and stayed on track.  What happened to all that great stuff I was thinking about saying during the week?  Don’t know….I lost it.  (And it probably wasn’t that great to begin with, but it seemed like it at the time.)

So with that thought, I figured I’d change it up this week and go with short, random musings as they come to me during the week.

Monday, 3/10 – Yesterday on free day, I overdid it.  Not on purpose.  It was just “free day” and I don’t worry on free day.  I do what I want.  Went out to breakfast.  Had a 3 egg omelette w/ham, bacon, and sausage, home fries, and a piece of thick wheat toast.  It was huge.  It was pretty damn good.  It was WAY too much to eat.  I was stuffed.  Later in the day, I had 4 tagalong cookies, not because I was hungry, but because they were there and tasted awesome.  Probably drank 3-4 glasses of my favorite drink, Coke throughout the day.  For dinner, I wasn’t hungry at all, but it was free day!  Don’t waste it!  I went to 5 Guys.  Got a bacon double cheeseburger and a large fry.  Stuffed them into me, then subsequently felt like shit.  It all did not fit in me anymore and I forced it.  That was not good.  And kind of ruined it.  The eating pleasure, completely gone.  It was simply about finishing and getting it in on free day.  Problem:  None.  It was free day!  Lesson learned:  I could’ve EASILY taken that delicious breakfast and spread it out through the day and been JUST fine.  Box it up when I leave, or throw it away, just leave it.  Those are options, I don’t consider when I eat out.  Or, if I want to indulge and am not even hungry, I could’ve EASILY gotten by with a bacon cheeseburger and small fry and been JUST fine.   Just because I can, does not mean I should or have to.  I’m going to fix that next Sunday.  You should not eat until it makes you feel sick.  What I used to consider normal, is no longer normal for me.

Monday 3/10 – I am wearing a pair of jeans that I could not button, let alone zip 5 weeks and 2 days ago.  They fit wonderfully and are VERY comfortable.  That is a win today.

This is a picture of myself I absolutely HATE.  I look, I mean, I am massive and look very unhappy.  Even though I wasn't.  This was on 12/29 and a contributer to me deciding I needed to make a change.  it was also the final regular season win for the Seahawks against the Rams which won us the NFC West.

This is a picture of myself I absolutely HATE. I look, I mean, I am massive and look very unhappy. Even though I wasn’t. This was on 12/29 and a contributor to me deciding I needed to make a change. it was also the final regular season win for the Seahawks against the Rams which won us the NFC West.

Monday 3/10 – Some asshole parked so close to me I couldn’t even fit between the cars to unlock the door.  I have NO clue how this person got out of their car as our driver doors were no more than 3 inches apart.  A sheet of notebook paper would have trouble getting out of this car.  Must’ve been the skinniest prick in the world.  Anyways, the reason I bring this up, is I remember this happened to me about a year ago.  Same car.  I drive an older 4 door sedan.  It’s a 1998 POS Malibu with 116K miles on it.  It runs like a top.  It is not big.  Anyways, I have to go in the passenger door and climb over the console to be able to drive away.  Again, the car is not big.  For the record, I am.  Now when I did this a year ago, I remember being thankful no one witnessed it.  I remember huffing and puffing as I tried to contort my massive body to clear the console and drop into the drivers seat.  It was a bitch and I think I had to make a couple attempts before I succeeded.  Today, recalling that dreadful occurrence, I was shocked as it took me about 2.5 seconds to quickly and nimbly hop the console, plop right down in the drivers seat and drive off.  After I wrote the asshole parker a nice like FU note.  That’s progress baby!

Tuesday 3/11 – I am in awe of myself and how productive I have been lately.  This new vigor and renewed energy is wonderful.  I have always been a procrastinater and the last 3-4 months before I started The Journey, I was severely lacking focus.  I was really “laying on the bottom.”  I felt like I was starting to die.  Not painful, or hurting, or dying tomorrow, but I honestly did not feel like I was growing or living any more.  I was just repeating the motions day in and day out somewhat aimlessly and I just did not feel like me.  I am so much more dialed in.  I don’t know if it’s the healthy eating, proper sleep, or what, but it’s something and I really love it.  Rather than think, and him-and-haw, I just keep doing it and getting it done.  Whatever “it” may be.

Thursday 3/13 – I don’t think I made a poop yesterday.  That’s never happened before.  I’m usually in the can at least 30 minutes (total) a day.  That’s like 2% of the day.  That’s like 3.5 hours a week pooping.  This is going to save me a lot of time!

Thursday 3/13 – Knowing I have a work dinner tonight, I got up and went to the gym this morning! That was smart. Healthy food packed for the day. Now tonight I have to make a sensible meal choice and cap the cocktails at two! One day at a time…

Saturday 3/14 – Had a long 13 hour day yesterday and as I type this at 7am, I have another long one coming up today, but then this project will be DONE!!  Got home from work last night about 8:40pm and my wife’s car was gone.  Then I remembered the school had the silent auction and bingo night.  I was on this committe and spent dozens of hours planning it and working on it, but unfortunately couldn’t make the event due to work.  Now normally, I’d park, and go right up to bed, but I whipped the car around and drove back to the school as the event had 20 minutes left.  I did make it and got my appearance in, even though I have to get up early again on Saturday and go back to work.  Extra energy rocks.  I really am not that tired even after finishing two long, hard days and one more coming up today.  Just about to head out.

I am a little dissapointed I did not have time to get to the gym yesterday or today, but life goes on.  I will do better tomorrow and I was able to stay on track eating all week.  I know I must’ve dropped a couple more pounds.  2-3 pounds a week is 100-150 a year!  And my starting goal was 115, and I’m about 30 in after finishing week six.

See ya next week or sooner if something cool happens.

The Journey – Week 5

9 Mar

This was the easiest week yet.  As far as staying on target.  Had no problems eating right or getting to the gym.  And it was a tough week.  I have a couple huge projects at work brewing and it was a high stress, couldn’t get enough done, kind of a week.  To add to that, I’m my daughter’s Girl Scout Cookie Mom.  That’s a huge job in itself during this time of year being the cookie warehouse and site sale manager for the entire troop.  It was a trying week.  And you know what?  I did it all and then some.  That ever growing to-do list which I find myself constantly shifting things around and never actually getting anything done…..I actually knocked off a bunch of those as well.

I have so much more energy.  I am not constantly laying down and “resting”.  I’ve been rocking at work too.  So focused and driving everything forward.  It’s been a wonderful feeling to feel like I’m coming back.  This is the person I used to be and the guy I miss.  The bad news is I have about 10 hours of my favorite TV shows DVR’d that I have to catch up on, but I will probably just wind up deleting it all and being done with it.  Who cares?  I really don’t.  That problem solved!

Really nothing more to report than that.  Enjoying my Sunday and feeling super good.  Going out for late breakfast w/the family after we drop off for our first site sale of the day.  Got a few to-dos to wrap and a couple honey-do’s, but the day will be enjoyably spent getting things done, not napping and couching, which is what I would normally be doing on any given Sunday.

Thanks all for your encouragement.  This train is rollin’ on.  See you next week.

P.S.  I am ALMOST under 300 and just a couple points from not being “extremely obese” and am still looking forward to just being plain ole “obese”.