OK, here we are already 3 weeks into my personal 80 lbs. in six months challenge. I was supposed to post yesterday but the time got away from me and frankly it wasn't a priority so I waited until today. the good news is that I did my weigh in Sunday morning and I was at 439 lbs. That is 19 lbs. lighter than when I started this challenge and I am very happy with that.
In terms of activity and exercise its been all but non-existent this last week. I got some steps in but nowhere near my modest goal of 7,000 steps per day. I also squandered another week of nice weather and didn't get on my bike once. Part of the reason is that I have been holding back pending tomorrow's weigh in for the start of the biggest winner competition. I know it's a lame excuse (and really no excuse at all) but I wanted to save some of the weight loss for during the competition where it works for a dual purpose - a 2 in 1 loss as it were. So after tomorrow I am removing that excuse from my head and will be getting back to it much more actively.
Not much else to report on this week, other than I am starting to see a difference in my body which is a good thing.
Tuesday, March 1, 2016
Monday, February 22, 2016
The experts seem to be correct
I've been reading about weight loss and fitness for several years now. I have been, like many people, looking for the secret, the magic bullet as it were of weight loss. I was seriously hoping there was some small change that would let the weight melt away while letting me eat what and as much as I want. Well, the is no such thing. So then I thought that maybe if I just exercised more, maybe that would do it. I then worked out that I don't have the 5 or 6 hours each day to make up for poor diet. So that means that I just need to eat right.
Now, the question is what does that mean, 'I just need to eat right'? What does eating right entail? Is it merely watching a total caloric intake number and making sure I stay within it? Does it mean I have to only eat certain foods? For me, it seems that it means to set a fairly aggressive calorie target fr each day and to follow, what amounts to, a sensible diet. Now for me, and I certainly can't speak for ANYONE else, that means I am targeting to eat 1800 calories per day. Those calories are coming from mostly natural foods like fruits and vegetables and meats with very little dairy and no refined grains or sugars.
I have also been taking an EGCG supplement and an enzyme supplement every morning. I don't know if these are making much, if any difference, since I started the clean eating of the paleo diet at the same time. What I do know if that over the last 2 weeks, since I started my latest round of weight loss, I have lost 15 lbs. I am astounded. This is working better than it ever has. The exciting thing is that I'm not really hungry and craving foods, like I have in the past when I've been on diets. I really haven't increased my daily activity, either. Sure I've gotten on my bike a few times, bu it's nothing consistent.
I am extremely happy with the progress I've made so far and I am excited that I will make my 80 lb. goal by August. I am well on my way, for sure.
One other thing I want to note is that I will be captaining my organizations team for the Biggest winner competition in the Corporate Challenge. The initial weigh in is on March second. We then have until May 9th to lose as much weight as we can. Last year I lost 28 lbs. As a team we lost 81 lbs. which got us the bronze medal. I am excited that we may actually have a chance at the gold.
Tuesday, February 16, 2016
Progress
It's been eight days since I restarted my weight loss journey and I'm happy to see my dedication paying off on the scale. Eight days ago my weight was 458 lbs. This morning the scale read 450 lbs. That is a loss of 8 lbs. in 8 days. It shows that my clean eating, following the Paleo diet and resisting all of the temptations of the weekend is worth it.
I'm sure that actual exercise, like getting back on my bike for a couple of short rides, hasn't hurt either. Sure, I've been tracking my steps and getting in a low number but its been usually many short little trips and no longer walks. Usually I would walk maybe 100-200 steps at a time and no more. Sure I would do this many times a day, but I don't think it is as effective as a longer walk to get the same number of steps.
As a means of testing my theory, I set out to walk about 2,000 steps in one, single go. Now, I wasn't going to leave the house to accomplish this. You see, if I walk from the sliding door to the front door and back it is about 50 steps. OK, depending on my stride and which foot I pivot on it is between 47 and 50. Anyway, I determined to walk this 40 times in a row. Now that may not sound like much to a lot of people, but remember, The longest I have been walking is from my car to my desk at work, maybe 750 steps.
I do have to say that there is a difference. I could definitely feel it in my legs and my back as I got past 20 trips. I persevered and made it to 40, though. When I looked at my FitBit once i was done, I saw that I had actually logged 1946 steps during the 15 minutes or so it took me to complete this. I certainly felt it. I was breathing harder than normal and there was a bit of burn in my legs. Now, in the past if I had accomplished the same roughly 2000 steps, it would have been in at least 10 separate little walks and I would not have felt it like I did, so obviously intensity and duration are key.
OK, I know there are some people who are like 'DUH!', but this is something I had to once again experience for my self to get it more than intellectually. Truthfully I knew this, but had forgotten it. The interesting thing is that since I never left the house yesterday, I didn't hit my step target but I feel I got better exercise than if I had with all of the short trips.
So, it's a new week, or at least a new work week, and I am happy with my progress so far.
Friday, February 12, 2016
Starting is the hardest part
Finally got my butt back on the bike today and 3 things were immediately obvious to me:
1. Not riding a bike for 8 months greatly reduces one's capacity to participate in this activity.
2. There are no flat roads in my neighborhood.
3. Riding my bike is fun and I need to do more of it.
Now the first point was actually something I knew intellectually. It was the wheezing, lung burning, struggle to move that brought the true reality of this statement home. I survived the ride but it was more work than it should have been.
The second point I sort of knew from driving through the area, but when experienced from the seat of a bike it is much more readily apparent. Now Strava and Garmin say I only experienced 71 and 72 feet of elevation gain respectively over the ride, but it certainly felt like a whole lot more!
The last point is one I know and one I am reminded of every time I swing my leg over the bike and propel myself along. I've said it before and I will certainly say it again - I would rather bike 5 times a distance than walk any day.
One other thing I noted on the ride, as I was huffing and puffing my way uphill on Gowan, was that there are other cyclists in the area. I call them cyclists because they were decked out in matching jersey and riding not inexpensive bikes. 2 of the 3 riders, however were just. Not a 'hello' or 'on you left' as they rode by me. Sure I was on my hybrid, in jersey shorts and a t-shirt and I even went heltmetless, but I said hi to them between gasps as they passed.
Anyway this was my first ride of many to come and I enjoyed it.
1. Not riding a bike for 8 months greatly reduces one's capacity to participate in this activity.
2. There are no flat roads in my neighborhood.
3. Riding my bike is fun and I need to do more of it.
Now the first point was actually something I knew intellectually. It was the wheezing, lung burning, struggle to move that brought the true reality of this statement home. I survived the ride but it was more work than it should have been.
The second point I sort of knew from driving through the area, but when experienced from the seat of a bike it is much more readily apparent. Now Strava and Garmin say I only experienced 71 and 72 feet of elevation gain respectively over the ride, but it certainly felt like a whole lot more!
The last point is one I know and one I am reminded of every time I swing my leg over the bike and propel myself along. I've said it before and I will certainly say it again - I would rather bike 5 times a distance than walk any day.
One other thing I noted on the ride, as I was huffing and puffing my way uphill on Gowan, was that there are other cyclists in the area. I call them cyclists because they were decked out in matching jersey and riding not inexpensive bikes. 2 of the 3 riders, however were just. Not a 'hello' or 'on you left' as they rode by me. Sure I was on my hybrid, in jersey shorts and a t-shirt and I even went heltmetless, but I said hi to them between gasps as they passed.
Anyway this was my first ride of many to come and I enjoyed it.
Thursday, February 11, 2016
Paleo Diet Food List
I was doing some research online about what I can and cannot eat as I am trying to follow a Paleo diet. I came across this list as part of a post over on PaleoDietPlusPlus.com.
Part of the list that felt even more important than what I can't eat, is what I can't eat. It is a much shorter list and easier to remember, I think:
Paleo Diet Food List
Protein
- Red Meat and Pork: Beef, veal, lamb, bison, ostrich, sheep, caribou, goat, venison (deer), pork. Try to get grass-fed and organic if possible.
- Cage-free Poultry: Chicken, duck, quail, goose, pheasant, pigeon, eggs from any of the birds just mentioned.
- Wild Fish and Seafood: Salmon, tuna, tilapia, anchovy, herring, yellowtail, mahi-mahi (dorado), trout, bass, halibut, sole, haddock, turbot, walleye, cod, flatfish, grouper, mackerel, white fish, shrimp, oysters, clams, mussels, sea urchin, lobster, scallops, crab.
- Nuts: Cashews, hazelnuts, pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (Pepita), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, coconuts. Note: Peanut is not a nut, it’s a legume, thus it isn’t allowed on the Paleo diet.
Fat
- Cooking Oil
- Extra-virgin coconut oil: You never want to burn your oil when you cook and since coconut oil has a high heat index (making it harder to burn), it is the oil I recommend for cooking for most meals.
- Bacon Fat (lard): Bacon fat can be used as a cooking oil. It’s delicious (who doesn’t bacon?) and can be easily harvested from the grease of rendered bacon fat.
- Beef Tallow: Tallow, much like bacon fat, is a rendered form of beef fat. I usually get my beef tallow from the fat that floats on top of my beef bone broth which I make once a week.
- Salad Oil
- Extra-virgin olive oil (EVOO): This is my oil of choice for most of my salads. EVOO is high in polyunsaturated fats (PUFA) so it’s very unstable under high heat and sun light, so I don’t recommend cooking with it and don’t leave it in direct sun light or storing it in a clear bottle. Keep it in a dark place and use a bottle that is tinted (similar to red wine bottles).
- Sesame seed oil: Adds a great Asian flavor to any salad, I recommend only a teaspoon per salad.
- Food with Good Fat: Avocados, butter (if you can eat diary), ghee (clarified butter), pork, beef, duck, veal, lamb, cold water fishes (sardines, mackerel, salmon, anchovies), walnuts, pistachios, pecans, Brazil nuts, sesame seeds, pumpkin seeds (Pepita), pecans, pine nuts, macadamia nuts, chestnuts, chia seeds, cashews, almonds, hazelnuts, sunflower seeds, coconuts.
- Cooking Oil
Carbohydrates
- Starchy Roots: Sweet potatoes, yams, cassava, potatoes, purple yams, sweet yams.
- Nuts: Cashews, hazelnuts, pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (Pepita), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, coconuts. Note: Peanut is not a nut, it’s a legume, thus it isn’t allowed on the Paleo diet.
Sugars
- Raw honey, maple syrup, palm sugar
Alcohols
- None
Vegetables
- Lettuce, butter lettuce, carrots, beets, turnips, parsnips, rutabaga, radish, artichokes, arugula, cabbage, broccoli, cauliflower, cucumbers, romaine lettuce, watercrest, onions, shallots, button mushroom, portabello, oyster mushroom, shiitake. Pretty much any green leafy vegetable. I also included mushrooms under vegetables even though it’s classified as a fungus, but most people usually cook mushrooms as if they were vegetables.
Spices and Herbs
- Onions, garlic, parsley, cilantro (coriander), thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, curry powder, all spice, five spice, paprika, chili powder, salt, pepper, cinnamon, vanilla extract (make sure it’s 100% pure), cloves, nutmeg, star anise, mustard seeds, cumin.
Fruit
- Apples, grapefruit, pomelos, oranges, pear, acorn squash, buttercup squash, butternut squash, pumpkin, spaghetti squash, yellow summer squash, zucchini,bananas, strawberries, raspberries, goji, cocoa, lemon, lime, tangerines, lychee, rumbatan, mangoes, grapes, papaya, plums, peaches, nectarines, blackberries, pineapples, pomegranates, cantaloupes, cherries, apricots, watermelon, honeydew.
Part of the list that felt even more important than what I can't eat, is what I can't eat. It is a much shorter list and easier to remember, I think:
Food NOT allowed on the Paleo Diet
- Refined carbohydrates: White bread, white flour
- Grains: Wheat, oat, rye
- Refined sugars: White table sugar, candy of all types,
- Legumes: Soybean, pinto beans, peas, fava beans, black eyed peas, lima beans, peanuts.
- Dairy: This is a point of controversy, as some people will say dairy is OK on the Paleo diet, while Paleo diet purist will argue otherwise. I say if you’re not lactose intolerant then eat dairy. But if you’re strict Paleo then stay away from the stuff! Dairy products: Cheese, milk, yogurt, butter, milk chocolate. Note: Ghee, clarified butter does not contain lactose nor casein, the proteins in dairy that causes harm to people who are intolerant to dairy. So enjoy ghee if you can afford it.
- Processed food: Anything that is in a can or bag and doesn’t spoil for months or years. You can bet it contains preservatives.
- All junk food: Chips, sweets, candy
- Hydrogenated Oils and Trans Fat: Vegetable oil, vegetable shortening, hydrogenated soybean oil, hydrogenated corn oil, margarine, shortening.
- Excitotoxins: Mono sodium-glutemate
Monday, February 8, 2016
Too much time gone by - time to start again...
I have been hemming and hawing around about what to post on here for quite some time. This is, after all, supposed to be a blog about my journey to getting fit and healthy. Unfortunately that has not been where I have been heading over the past several months Actually closer to a year.
When I finished the Biggest Winner competition last May, my ending weight was 423 lbs. As I stated then, that was a 28 lb. loss for the competition and should have been the beginning of a continued weight loss. Well that didn't happen and by the end of August I was up to 455 lbs. The next time I weighed in towards the middle of September I was up another 3 lbs. to 458. I didn't step on the scale again until a couple of weeks ago when I was at 455 again.
The reason I bring this up is that I need to get my weight under control and I know the largest component of that is to watch my eating. I need to stop just eating everything in sight and not eat for enjoyment. I need to understand, fundamentally that fuel is fuel for my body and I only need a certain amount for it, not to over fuel it because that excess needs to go somewhere and it is going to fat. I need to really get a handle on my eating. If I do this, then I know I can get to where I need to be, where I can do the things I want to do and my weight is not holding me back.
My wife and daughter watch a TV show called My 600 lb. life. It follows individuals who go to talk with a doctor in Texas and have gastric bypass surgery. It shows their transformation over the course of a year or so. These people are losing a good deal of weight. I would say that on average about 200 lbs. over that year. They have both been saying that I need to get that surgery.
This has been an eye opener for me - they are worried about me and are pushing me to get surgery because of their worry. While I don't doubt that the surgery is an effective way to lose weight, I have seen the stories where over time, people who have ad the surgery have managed to expand their new, small stomachs and have gained back the weight in 3 to 5 years after losing it. What I see is that there needs to be a fundamental shift in their relationship with food in order to become healthy and maintain the weight loss.
Yes, I understand that this can be a trigger to make the changes one needs to become healthy, but I think if I can make the changes myself, then I will be in a better position and not have to risk going through surgery. Let's face it, while it is a lot safer than it used to be, anytime someone is put under anesthetic and surgery is performed there is risk. That risk is increased for someone of my size.
So, what I have proposed to Michele, is that I will take the next 6 months to get my mind right and get moving towards a healthier, lighter me. I have pledged that if I do not lose at least 80 lbs. over the next 6 months, then I will call the doctor and make an appointment to talk about the surgery. Towards that end, I got on the scale last night and it read 458 lbs. That means by August 7 I need to weigh less than 378. I know I can do this. I need to focus on eating the right things in the right quantities and getting my butt moving more than it has been.
I plan on riding my bike and walking more than I have. I plan on eating the right whole, natural foods, primarily following the Paleo Diet as it seems to be a good choice for me. I will post updates of my progress at least weekly on here so that you can hold me accountable and follow my journey.
Here is to another new beginning, this time I am planning on making a significant, permanent change.
When I finished the Biggest Winner competition last May, my ending weight was 423 lbs. As I stated then, that was a 28 lb. loss for the competition and should have been the beginning of a continued weight loss. Well that didn't happen and by the end of August I was up to 455 lbs. The next time I weighed in towards the middle of September I was up another 3 lbs. to 458. I didn't step on the scale again until a couple of weeks ago when I was at 455 again.
The reason I bring this up is that I need to get my weight under control and I know the largest component of that is to watch my eating. I need to stop just eating everything in sight and not eat for enjoyment. I need to understand, fundamentally that fuel is fuel for my body and I only need a certain amount for it, not to over fuel it because that excess needs to go somewhere and it is going to fat. I need to really get a handle on my eating. If I do this, then I know I can get to where I need to be, where I can do the things I want to do and my weight is not holding me back.
My wife and daughter watch a TV show called My 600 lb. life. It follows individuals who go to talk with a doctor in Texas and have gastric bypass surgery. It shows their transformation over the course of a year or so. These people are losing a good deal of weight. I would say that on average about 200 lbs. over that year. They have both been saying that I need to get that surgery.
This has been an eye opener for me - they are worried about me and are pushing me to get surgery because of their worry. While I don't doubt that the surgery is an effective way to lose weight, I have seen the stories where over time, people who have ad the surgery have managed to expand their new, small stomachs and have gained back the weight in 3 to 5 years after losing it. What I see is that there needs to be a fundamental shift in their relationship with food in order to become healthy and maintain the weight loss.
Yes, I understand that this can be a trigger to make the changes one needs to become healthy, but I think if I can make the changes myself, then I will be in a better position and not have to risk going through surgery. Let's face it, while it is a lot safer than it used to be, anytime someone is put under anesthetic and surgery is performed there is risk. That risk is increased for someone of my size.
So, what I have proposed to Michele, is that I will take the next 6 months to get my mind right and get moving towards a healthier, lighter me. I have pledged that if I do not lose at least 80 lbs. over the next 6 months, then I will call the doctor and make an appointment to talk about the surgery. Towards that end, I got on the scale last night and it read 458 lbs. That means by August 7 I need to weigh less than 378. I know I can do this. I need to focus on eating the right things in the right quantities and getting my butt moving more than it has been.
I plan on riding my bike and walking more than I have. I plan on eating the right whole, natural foods, primarily following the Paleo Diet as it seems to be a good choice for me. I will post updates of my progress at least weekly on here so that you can hold me accountable and follow my journey.
Here is to another new beginning, this time I am planning on making a significant, permanent change.
Tuesday, September 29, 2015
To Paleo or not to Paleo....
Time certainly flies when one is busy with work and home life. I can't believe I haven't posted in almost a month. Time to address that.
I have been doing a good deal of reading and research on a new, old way of eating frequently referred to as the Paleo Diet. The basic premise of this way of eating is that as homo sapiens, we evolved to process certain foods based upon what we were eating. For thousands of years, what we had available for foods were lean proteins, fruits and nuts, and vegetables. that's it. There wasn't anything refined or ground or made into something else.
If you think about it, this means that to survive and thrive, our bodies adapted to these available foods and utilized them to the fullest. Our complex system of energy production evolved to prefer these types of foods. Obesity and type 2 diabetes were rare. Of course the fact that there wasn't a lot of sitting around back then due to the needs of being hunter gatherers didn't hurt, either.
We even did fairly well with some refined foods for the last few thousand years because life still required a fair amount of physical labor. then came the industrial and technological revolutions and suddenly we have people (like me) spending countless hours a day, basically immobile, doing very little physical movement. Add to the refined foods and sugars in abundance and its no wonder we have an obesity epidemic in this country.
The anecdotal proof is hard to deny. As the physical demands of life have decreased and the abundance of processed, sugary foods has increased, the obesity rate has gone through the roof. Not only in this country but other developed nations as well. To see this shift to not physical work and its effect on health, just look at China. As their economy and lifestyles evolve to match those of the west, the incidence of obesity and type 2 diabetes is skyrocketing. Several articles have indicated that the rate of those with the disease has almost doubled in the last 10 years.
With all of this in mind, I am going to start following a Paleo approach to my eating. I will focus on vegetables and fruits, eat lean protein, limit my dairy and cheese and virtually eliminate refined foods from my diet. No more breads and pasta. Much less regular potatoes. No refined sugars. I am also planning on moving more, getting up and walking at least once per hour. I feel this will have a very positive impact on my health and my weight.
To monitor all of this I am making an appointment to see my doctor in a couple of weeks, during which I am sure he will be ordering blood work. this will be a starting point for me and I hope that in 6 months, when he repeats the same blood work, it will show some significant improvements.
As of today, my current weight is 456 lbs. That is up from this same time last year, but its not my highest weight. that was about 2 years ago when I hit 480. I don't plan on getting there, ever again. I don't have specific weight loss targets. I am simply going to monitor my weight as an indicator as to how well my body is responding to the new eating and movement plan.
Along the way I am planning on getting back on my bike to add in more movement and exercise. Its about time since its been several months since I last rode.
Get on your bike and ride!
I have been doing a good deal of reading and research on a new, old way of eating frequently referred to as the Paleo Diet. The basic premise of this way of eating is that as homo sapiens, we evolved to process certain foods based upon what we were eating. For thousands of years, what we had available for foods were lean proteins, fruits and nuts, and vegetables. that's it. There wasn't anything refined or ground or made into something else.
If you think about it, this means that to survive and thrive, our bodies adapted to these available foods and utilized them to the fullest. Our complex system of energy production evolved to prefer these types of foods. Obesity and type 2 diabetes were rare. Of course the fact that there wasn't a lot of sitting around back then due to the needs of being hunter gatherers didn't hurt, either.
We even did fairly well with some refined foods for the last few thousand years because life still required a fair amount of physical labor. then came the industrial and technological revolutions and suddenly we have people (like me) spending countless hours a day, basically immobile, doing very little physical movement. Add to the refined foods and sugars in abundance and its no wonder we have an obesity epidemic in this country.
The anecdotal proof is hard to deny. As the physical demands of life have decreased and the abundance of processed, sugary foods has increased, the obesity rate has gone through the roof. Not only in this country but other developed nations as well. To see this shift to not physical work and its effect on health, just look at China. As their economy and lifestyles evolve to match those of the west, the incidence of obesity and type 2 diabetes is skyrocketing. Several articles have indicated that the rate of those with the disease has almost doubled in the last 10 years.
With all of this in mind, I am going to start following a Paleo approach to my eating. I will focus on vegetables and fruits, eat lean protein, limit my dairy and cheese and virtually eliminate refined foods from my diet. No more breads and pasta. Much less regular potatoes. No refined sugars. I am also planning on moving more, getting up and walking at least once per hour. I feel this will have a very positive impact on my health and my weight.
To monitor all of this I am making an appointment to see my doctor in a couple of weeks, during which I am sure he will be ordering blood work. this will be a starting point for me and I hope that in 6 months, when he repeats the same blood work, it will show some significant improvements.
As of today, my current weight is 456 lbs. That is up from this same time last year, but its not my highest weight. that was about 2 years ago when I hit 480. I don't plan on getting there, ever again. I don't have specific weight loss targets. I am simply going to monitor my weight as an indicator as to how well my body is responding to the new eating and movement plan.
Along the way I am planning on getting back on my bike to add in more movement and exercise. Its about time since its been several months since I last rode.
Get on your bike and ride!
Wednesday, September 2, 2015
Gotta move...
Read an awesome article over at Nerd Fitness on getting ourselves moving:
https://www.nerdfitness.com/blog/2015/09/02/how-to-use-primal-movement-to-rebel-against-captivity/
I certainly agree that we are built to move and not to sito n our behinds in front of the computer, dining table or TV all day and night.
Now to just get myself moving more...
https://www.nerdfitness.com/blog/2015/09/02/how-to-use-primal-movement-to-rebel-against-captivity/
I certainly agree that we are built to move and not to sito n our behinds in front of the computer, dining table or TV all day and night.
Now to just get myself moving more...
Tuesday, August 25, 2015
This is the new beginning
Its hard to believe I've been posting on here for as long as I have - since April of 2010 and I really have not posted a selfie. As I am reading through many different blogs, books and other information on making life changes, I've come across the idea that you can't map out a course to where you want to be unless you know where you are starting from. This idea, which should be obvious, has struck me as an 'AHA' type moment. With that in mind I have taken a couple of pictures of myself to post here as before pictures.
Now these are not the usual, shirt off, wearing shorts, before pictures - I'm reserving those shot for a true before and after comparison, but these are shots showing where I am at right now. I didn't intentionally have the flash obscure me, but what the heck - it seems like a cool effect:
This is my starting point and I hope the last time I will ever be this big.
On a different note, it looks like I am going to get pretty decent at climbing on my bike. It seems that the new area of the valley I moved to is not flat. At all. I was driving around the last few days noticing that there is literally no road within 3 or 4 miles that is not on a grade of 2% to 8%. Time to make sure the bike is shifting correctly and get out and use those gears! Watch for some more posts showing the new riding area.
Now these are not the usual, shirt off, wearing shorts, before pictures - I'm reserving those shot for a true before and after comparison, but these are shots showing where I am at right now. I didn't intentionally have the flash obscure me, but what the heck - it seems like a cool effect:
This is my starting point and I hope the last time I will ever be this big.
On a different note, it looks like I am going to get pretty decent at climbing on my bike. It seems that the new area of the valley I moved to is not flat. At all. I was driving around the last few days noticing that there is literally no road within 3 or 4 miles that is not on a grade of 2% to 8%. Time to make sure the bike is shifting correctly and get out and use those gears! Watch for some more posts showing the new riding area.
Tuesday, August 18, 2015
Little Decisions are the key
It's been a couple of months since I've posted anything and I apologize for that. Seems like there hasn't been much to write about. Hopefully today marks a change in that I am, once again, getting serious about getting healthy. Seems like its time for a new beginning as we are moving in the next couple of days. I see this as an opportunity for new focus and a new beginning.
I find that I'm great at making big decisions. I take my time, weigh out the pros and cons and eventually come up with what is usually the right decision. Little decisions are my Achilles's heel. It seems the smaller the decision, the less likely I am to make a good one and this eventually affects everything else.
I can make a big decision to 'get healthier and lose weight.' Simple, I know what I should do and can map out a plan for getting where I need to be. Then there comes the day to day, minute to minute execution of that plan. In general I am usually pretty good following a plan. OK, mostly. I tend to make a great start but my follow through suffers over time. That's where those little decisions come in. Little decisions like, "should I eat one or two of these?" or "one more piece of ________ can't hurt, can it?"
Yes, it can hurt. See once I give in to a temptation or mae the wrong decision, it just seems to snowball and spiral out of control. Since I did X then Y won't matter. and the justifications begin and the plan is off the rails and out of control.
For me, I need to stay vigilant and on a strict regimen in order to stay on track. I am too easily side tracked when I allow myself too much choice - too much leeway. Most books and articles I read say that in order to make lasting changes they should be done gradually and not be too drastic at any given pint, but that doesn't work for me. It seems that if I make those small changes I lose focus and get off track.
So, starting today I'm getting my focus back and eating how I know I should - following what is essentially the Paleo Diet. Ok, I hate the word diet but it allows me to stay focused and make better little choices in order to support the big changes I need to make in order to get healthy.
Part of my choice for the paleo diet is from a resource I found called Nerd Fitness. (http://www.nerdfitness.com)
I find that I'm great at making big decisions. I take my time, weigh out the pros and cons and eventually come up with what is usually the right decision. Little decisions are my Achilles's heel. It seems the smaller the decision, the less likely I am to make a good one and this eventually affects everything else.
I can make a big decision to 'get healthier and lose weight.' Simple, I know what I should do and can map out a plan for getting where I need to be. Then there comes the day to day, minute to minute execution of that plan. In general I am usually pretty good following a plan. OK, mostly. I tend to make a great start but my follow through suffers over time. That's where those little decisions come in. Little decisions like, "should I eat one or two of these?" or "one more piece of ________ can't hurt, can it?"
Yes, it can hurt. See once I give in to a temptation or mae the wrong decision, it just seems to snowball and spiral out of control. Since I did X then Y won't matter. and the justifications begin and the plan is off the rails and out of control.
For me, I need to stay vigilant and on a strict regimen in order to stay on track. I am too easily side tracked when I allow myself too much choice - too much leeway. Most books and articles I read say that in order to make lasting changes they should be done gradually and not be too drastic at any given pint, but that doesn't work for me. It seems that if I make those small changes I lose focus and get off track.
So, starting today I'm getting my focus back and eating how I know I should - following what is essentially the Paleo Diet. Ok, I hate the word diet but it allows me to stay focused and make better little choices in order to support the big changes I need to make in order to get healthy.
Part of my choice for the paleo diet is from a resource I found called Nerd Fitness. (http://www.nerdfitness.com)
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