Advertisements

Archive for October 2018

10/15/2018 Weekly Update   Leave a comment

Did my weekly weigh in this morning.  Down another .6 pounds from last week.  I’m now at 277.8 pounds.  My muscle mass is 27.1% and my body fat is 37.5%.  Last week they were at 27.0% and 37.7% respectively.  In terms of pounds that comes in at 75.3 pounds of muscle and 104.2 pounds of fat this week.  That puts me up .1 pounds of muscle mass and down .8 pounds of fat.

So not a lot of big changes but they were all changes in the right direction.  As the speed at which I lose weight varies from week to week I try to keep an eye more on the averages.  I still think that when looking at the averages I’m on target to be at the weight I want by mid next year.  I’ll be at my first goal of 230 pounds by about April I’d imagine.  Now that doesn’t take into account any issues with loose skin I might need to take care of.  This is more a timeline of how I’ll do losing what I can without surgery.  If I can lose the weight and the skin retracts nicely so I don’t need the surgery, all the better.

In terms of exercise progress so far this month I’m really on target.  Since the 1st of the month there has only been one day that I didn’t close all three rings. So that’s two fifteen minute workouts a day for all but one day so far.  They’ve been mainly walking workouts.  I’m planning on including at least one, maybe two, jump rope workouts a week to try to get the weight loss revved up again.  I’ll keep you posted on that.

Food wise, I’m considering upping my calories by increasing fat intake.  I think another possible reason I’m losing more slowly is my body needs to have the fires stoked again.  Temporarily taking in more fat will accomplish that goal.

Meditation wise I’m doing well.  I get my morning meditation in almost every morning.  I’ve started adding a nightly routine where I listen to subliminal messages.  Right now I’m doing the ones on lucid dreaming.  I’ve been interested in lucid dreaming for a while. It’s happened a couple of times in my life but I’d really like it if I were to be able to lucid dream more regularly.  I figure worst case scenario, even if the subliminal messages don’t work as planned it’s still another 30 minutes of meditation a day.  And that can’t hurt.

So I’m liking the progress I’m making.  I’m feeling better and stronger every day.  That’s both on the inside and the outside.  I’ve lost more already then I have to go so happy about that.  I can see a finish line, which is very motivating.  And each day I visualize a better future then I did the day before.  And each day I become that more certain the future will come true.  I’ve had a great day today and I hope you have too.  I’ll see you again in a week for another weigh in and tomorrow for another post.  Take care.

Advertisements

Your Inner Voice   Leave a comment

Have you ever started doing something and for some reason it just started feeling like a bad idea?  Have you ever wanted to buy something and you get this nagging sensation that you shouldn’t?  Have you met someone before that seemed nice enough to you but for some reason you just feel uncomfortable around them?

I think we all would answer yes to those questions.  We don’t know how we know, or why we know, but sometimes we just know things are amiss.  That knowledge is coming from your inner voice.  And the reason why we don’t know how or why we feel a certain way is because we sometimes do a bad job of listening to our inner voice.

Why is that?  It’s our inner voice, so surely it’s working in our best interest.  It’s a part of us so we should be able to trust it.  And we probably would if we recognized it as our voice.  The problem is that we don’t hear it clearly so we dismiss it as nerves, or a chill in the room.  We rationalize it away because our conscious mind has come to a conclusion on the subject and we accept it must be the right one.

So why would our inner voice be at odds with our conscious mind?  Because our conscious mind is easily swayed in the direction we want to go.  When you started doing whatever it was you’re doing right now your conscious mind had a “good” reason for doing it.  You don’t just start doing something for no reason at all.  Your conscious mind decided this was the action you’ll take because it viewed it as the correct action.  It’s therefor biased towards that decision.  Or when you go to the store to get something your conscious mind has already decided that it should purchase that item.  The decision is already made presumably with rational facts to back it up.  And when you’ve already decided you like someone then surely they must be a good person.  Your conscious mind wouldn’t allow you to befriend a bad person.  And you’re a pretty smart cookie so it isn’t likely they could be fooling you into thinking their nice when they aren’t.

Your conscious mind is acting on the principle of confirmation bias.  It will seek out all the facts that justify its position.  Finding facts to support your position is a good thing.  At least it is when you aren’t overlooking facts that suggest you’re wrong.  That’s confirmation bias.  We only accept the facts that confirm our point of view.

Your inner voice is different.  It’s your subconscious mind.  It isn’t interested in right or wrong.  It’s merely going by what history tells it.  It will access all the information pertinent to a decision, whether it confirms a position or not.  It’s noticing all the facts and is seeing something wrong.  So when it’s giving you that off putting feeling about the person you’re talking to it’s because it knows from previous patterns that there’s something wrong with this guy.  It doesn’t care that he “seems nice” or comes off as a “good guy”.  It is picking up on subtle hints that your conscious mind is overlooking that lets it know there’s reason to be concerned.

It’s like your own built-in “spidey sense.”  You just have to tune in to it.  How do you learn to hear your inner voice more clearly?  The same way you hear outer voices better.  You stop and listen.  If you get that tingly feeling at the back of your neck, question why.  If you’re looking at that new TV you wanted and something about it doesn’t feel right, pause a moment and ask yourself “what am I missing?”  And then listen to what your inner voice tells you.  You don’t have to blindly follow everything it says, just give it a chance to be heard.

Another way to hear your inner voice better is similar to what you do when you are trying to listen to music or are on a phone call in a noisy environment.  You change your location to a quieter one.  The way you change to a quieter location in your mind is through meditation.  Breathe in and out slowly and rhythmically, focusing on your breath.  When you feel your body relaxing let your mind relax as well.  As thoughts pop into your head that aren’t related to what you’re trying to figure out just gently release them without judgement.  When your body is relaxed and your mind is calm start asking yourself questions about the area you’re looking for insight into.  Do this often enough and it will become a habit where you can quickly slip into the relaxed and self-aware state.

Like many changes you can make in your life, if you’ve been ignoring your inner voice for a long time it’ll take a while to get back into the habit of listening to it.  But it’s a habit worth spending time on developing.  Your inner voice can be a great and helpful guide if you allow it to be in your life.  As with all things the choice is yours.  Have a nice day.

Smile More with Journalling   Leave a comment

I’ve been using the Five Minute Journal each day as part of my journey to better myself.  It’s a really nice journal and really easy to use.  It comes in a physical version or an electronic version.  I prefer to use the electronic version as I can add a daily pic to my journal.  Also, the physical version also only has so much space whereas you can keep writing and make each entry as long as you want on the electronic version.

Whichever one you choose, the idea behind the journal is to be able to jot down your thoughts in about five minutes in the morning and another five minutes in the evening.  Depending on how creative you are, possibly five minutes total for both.  I’ve not owned a physical copy so my comments below will be about the electronic version.

At the beginning of the day I open up the app.  It provides an uplifting or thought-provoking quote on an openning splash screen.  You close that screen to get to the Timeline.  The first thing I do is click on the menu and pick my pic of the day.  Although the actual content of the picture will vary it’s always a picture that makes me happy to look at.  Every time I go back into my daily entry I am greeted by that image.

I then proceed to fill out the morning entries. First up is a list of three things you are grateful for.  I love this. You’re starting the day on a positive note by focusing on things that are good in your life.  And there are no boundaries here.  If what you’re grateful for takes a single line or five to type out the space keeps expanding to let you keep creating.  Having said that the overall idea of this journal is to not take up more than five minutes to complete so try to keep it short and sweet.  The principle here is that if you make it quick and easy to do it becomes that much harder to make an excuse not to do it.

From there you’re asked to jot down three things that you will do over the course of the day to make the day great.  Again, the skies the limit.  In this section I find myself repeating things I’ve done before.  Sometimes because they work so well (like smiling more), and sometimes because I don’t feel like I’ve completed the task well enough to move on (like smiling more).  What you choose is up to you, just make sure that it’s something you feel in your heart will improve your day by doing.

The morning section is rounded off with a daily affirmation entry.  It starts with “I am” and then a line to write down your affirmation.  As with the section on things you will do, there’s no problem with recycling here.  If you want to improve your attitude you could make your affirmation of the day for a week or two “I am a happy person.”  In fact reaffirming the same affirmation over the course of days could actually set it more firmly in hour mind.

After completing the morning section I just go about my day.  It’s just that easy.  At the end of the day within a few hours from bedtime I’ll bust out the journal and start working on the night entries.

This night section is a little smaller and a little quicker.  You list 3 things that happened that day that made it amazing.  For this section I definitely recommend avoiding using the same stuff over and over.  If you’re always putting in the same three things it’ll become way to easy for you to feel those are the only three good things going on in your life.  It’s not that you can never repeat in this section, it’s more why would you as the more varied your entries the more substantial your sense of gratitude will be.

Below this is a one line entry about how you could have made the day better.  This section isn’t about recrimination or beating yourself up.  Don’t be negative in it like “I could have been less stupid” or “I could have not eaten so much”.  Instead use it as a short space to set your mind on making small changes from day to day to improve your life.

That’s the whole process for the day.  Pretty simple.  Do it daily and in short order you will start seeing results in your mindset.  Whether you write it in a physical copy or type it into an electronic one, just make sure to get your daily entry in. On the plus side, in both the physical and electronic copy you can go back and complete an entry from a prior day if you missed it.  That’s the only back tracking I recommend with this journal.  I’m strongly against going back and editing entries.  I think your first entry will always be your most honest entry so you should always go with it.

Which reminds me of another great benefit of going with the electronic version.  It’s pass code lockable. That should help to increase your comfort level wtih being honest.  After all this process only works if you’re being honest with yourself.  If you’re being dishonest with yourself by editing out things because you’re worried someone else might see them, you’re doing yourself a disservice.  So be honest, but stay safe by pass coding the journal.

If you want to get a hard copy of it, they are available on Amazon.  Just search for “five minute journal” and make sure you get the one by “Intelligent Change”.  Others will appear that are similar but it’s the one from Intelligent Change that you want.  I’m not including a link because my Amazon associate account is temporarily inactive.  I’ll let you guys know when I have it back up and running.

If you want to get the electronic version it is available in both the Google Play store and the Apple App store.  Just do a search for “five minute journal” and again make sure to get the one by Intelligent Change.

Whichever format you choose I highly recommend this journal and wish you the best of luck with your journalling.  I know it’s improved my mind and my focus and I hope you find the same success with it.  Have a great day.

Setbacks   Leave a comment

Got some bad news today.  I received an email letting me know that one of the possible new income streams I’ve been trying to get started has dried up for now.  It was definitely not news I wanted to hear, but it was the news I got.  It’s a setback.

We all experience setbacks from time to time.  Since I started on the keto journey at the beginning of the year I have weighed in each Monday.  Most have been weight loss measurements, but a few have been weight gain.  Setback.  I’ve tried improving my fitness doing things like jumping rope.  On a few occasions the jumping has aggravated my ankle.  Setback.  Yesterday when I went to run my errands I knew I’d need to use the downtime between errands to record my weekly YouTube video.  I looked for the mini tripod I bought a couple of weeks ago to hold my iPhone while I record and I couldn’t find it anywhere.  Setback.

Here’s the reality of setbacks.  A setback will push you in reverse.  It will move you farther away from the goal posts.  But there’s a big difference between a setback and a road block.  A road block keeps you from moving forward along a path.  A setback just slows you down.

However, a setback can become a road block if you allow it to.  If you begin to focus on the negative setback too much you could lose track of all the positive success you’ve had.  Lose track of the success you’ve had and you can become discouraged.  Become discouraged enough and you may stop trying to move forward.  The setback has become a road block.

How do you avoid this?  Accept the setback.  Understand that a setback doesn’t define you or pigeon-hole you.  It’s one event that has happened, and has passed.  And having passed you’re free to get moving again.  You just have to want to and you just have to try.

So while I’m not happy that I got news of this setback today, I realize that it’s just one of the new sources of income I’ve tried to get going.  I still have other options I am exploring which may pan out.  And they may not.  But that would just be another setback that I can move forward from.  And while the well has dried up for now, I can still come back at it later.  I can dig a little deeper to see if there’s water still to be had.  I look ahead on the path and I still see a bright future.  I keep focused on my bigger goals knowing that even if it takes a little longer to get there because of a setback or two, I will get there.  I know this with great certainty because I don’t allow my setbacks to become road blocks.  And I hope you won’t either.  Have a great day.

New YouTube Video   Leave a comment

Just a quick post to let you all know I’ve uploaded my second video blog to YouTube.  It’s about goals and goal setting.  Please give it a quick view.  The link is below.  Feel free to leave a like or a comment if you so desire.  Subscribe if you like the content and if you want to be notified each time I post ring the bell.

Specificity   Leave a comment

One of the people I know loves to watch baseball.  Myself, I’m not a big fan of the sport, but I’ll watch it with her when she has it on.  She really gets into the game, including speaking to the television, encouraging her team on to greatness.  This led to a funny exchange the other day.

She was watching her team play and she said to the screen, “Ok, we need a hit here.”  After a few pitches the player hit the ball, right into an out.  She wasn’t happy about it and wondered what had just happened.  I said, “he did what you asked.”  She looked at me with an incredulous look.  “You asked for a hit and he did hit the ball.  You never specified what kind of hit you wanted.  Details matter.”  She looked at the screen and said “Ok, I want a home run.”  Sure enough, when the next player finally connected with the ball, he knocked it out of the park for a home run.  She looked over at me with amazement and I just repeated, “details matter.”

Now, I’m not claiming that she caused the home run.  I do believe in the law of attraction, but I doubt this was a case of it working.  I think it was more just a funny coincidence.  But it’s a funny coincidence that makes a great point.  Specificity in direction is important.  Details do indeed matter in life.  This is especially true in goal setting.  The more specific you are about your goal the better the chance you’ll realize it.  There are a number of reasons why this is true.

First, it really isn’t a meaningful goal if it isn’t a specific one.  Think about it.  How accomplished will you really feel if your goal today is to exercise?  It’s a very vague goal.  Pick up a semi heavy object and put it back down and you’ve essentially reached your goal.  Move ten feet farther than you needed to today to achieve your to do list and you’d have hit the goal as well.  But will you feel any sense of accomplishment meeting those benchmarks?  Probably not.  Now set the goal “I’m going to go on a 15 minute walk.”  That’s substantially more specific then “I’ll exercise today.”  It specifies not just that you’ll exercise but also what kind and for how long.  When you go out for that walk and return 15 minutes later you’ll feel a sense of accomplishment because you met a specific goal.  How strong a sense of course will depend on how much your goal pushes you to achieve it.  If you can easily walk 15 minutes then it’ll be a small sense of accomplishment.  If you’re just starting out and live most of your life sitting down, you’ll feel a great sense of accomplishment.

Second, details make it measurable.  “I’m going to make more money” is vague.  If I walk down the street and find a penny I’ve reached my goal.  I have more money then I did before.  I can stop trying now.  “I’m going to earn enough money to buy a ticket to go visit my friends in Alaska” is specific.  That penny I just found won’t cut it.  I could find a penny every day for a year and I wouldn’t even be able to buy a snack on the plane, let alone the ticket.  So I haven’t reached the measurement yet.  I need to keep going to reach my goal.  The goal posts are in a very specific location so I know how long to keep working at it.

Finally, to create a specific goal you’ll be required to think about it.  Using the first example, when creating an exercise goal you need to consider many factors.  What kind of fitness level are you trying to achieve?  Are you more interested in muscles or endurance?  Are you looking for fast results or do you have time to achieve your goal?  By considering all these factors you’re creating goals that are more relevant to you.  The more relevant the goal is to you the more likely you’ll achieve it.

You’re also going to create more reasonable goals when you think about them.  Using the second example, if you want to go visit your friends in Alaska you also have to consider different factors.  How will you get there?  Buses will get you there but will take days.  So flying would seem more reasonable.  How will you fly there?  Private charter would be really cool, but if you’re saving for the trip in the first place, it probably isn’t very reasonable.  First class tickets might be a bridge too far as well.  So now you’ve considered your options and your goal is to buy an economy ticket on a commercial airline by saving your money where you can.  That’s a very reasonable goal.  The more reasonable your goal is, the more you’ll believe in your ability to carry it out.  When you create unreasonable goals your subconscious knows you don’t stand a chance of making it and will sabotage every effort you make toward the goal.

So as you move forward into the future setting goals on how to improve your life, make them specific, measurable, and reasonable.  Give yourself every chance to succeed and you will.  Set yourself up for failure, and you’ll easily reach that goal too.  Me, I’m partial to hitting home runs.  Have a great day.

Goals   Leave a comment

Go on Amazon and do a search for books on financial success and you’ll find books about how to be a millionaire with no cash in your pocket now.  How to create passive income to be a millionaire.  How to invest to become a millionaire.  How to do (fill in the blank) in order to become a millionaire.  It’s as if the only possible way to be a financial success is to be a millionaire.

Or maybe you do a search on getting in shape.  You’ll get page upon page about books that will help you create rock hard abs.  90 days to a six-pack.  Maybe even books on how to create an 8-pack because a 6-pack just isn’t fit enough.  Books on how to create 20 inch biceps with no equipment in your home.  Bodyweight exercise books promising to give you the physique of a champion, the champion being Schwarzenegger.  You’ll get muscles on top of your muscles.

You can even find books on how to super charge your mind.  A book that will teach you how to become a speed reader so you can finish a new book every day.  You might be more partial to books that will teach you another language in 3 months.  How to become a human calculator.

These books all have one thing in common.  They tell you what your goal should be in advance.  There’s a preconceived notion that if you want to improve your health and fitness you must be going for the body of a greek god.  Or if you’re looking for financial success the true and only goal is to become a millionaire.  Unless of course you’re a high performer, in which case you’re shooting straight for billionaire or bust.  When it comes to improving your mind, obviously your brain needs to be able to learn and retain things on a level on par with The Matrix.

These are the goals that society has decided are proper goals for each endeavor.  But they aren’t necessarily your goals.  Don’t get me wrong, these goals are perfectly good goals to have.  That’s if, of course, you want them to be your goals.

Take me for example.  This may come across as financial heresy, but I just don’t want to be a millionaire.  What I want to do with my life doesn’t require me to have that level of cash.  My goal is simple.  I want to be able to get a nice class B RV and spend my life just touring North America.  Who knows, I might even decide to try South America as well.  I don’t need to be a millionaire for that.  I don’t even need to be a quarter millionaire for it.  There’s nothing wrong with my goal.  I’m not aiming low.  I’m not settling.  I just don’t see the need to own a huge mansion with several high-end sports cars out front.  I don’t desire that.

Now for the fitness goals, yeah I’d actually like to have bulging biceps, tremendous traps, and 6-pack abs.  However your goal may be different.  To you, being able to walk upstairs without needing a nap afterwards could be sufficiently fit.  You might not be interested in being able to rip that back of your shirts apart with your super broad lats.  Instead you just want to be able to sit in an airplane seat comfortably for a cross-country flight.

I’d like to learn another langauge or two.  I would definitely love to improve my reading speed so I can take in that many more books.  But I don’t particularly care if I can do Calculus in my head.  To you a great working brain might entail not being foggy all the time.  It might be having the ability to crush anyone in a game of chess.  Or something altogether different from anything I’d imagine.

What’s important to remember in all this is your goals need to be your goals.  Not what society deems proper goals.  If your dream life is to earn $50,000 a year, the fact that other’s might respond “That’s all?” isn’t a negative reflection on your goal.  It just means it clearly isn’t their goal.  Which is fine because they aren’t walking your path, you are.  You don’t need to justify your goals to anyone other than yourself.  If you have buy in on your goals you’ll accomplish them.  That’s why they have to be yours.  Because if you’re chasing society’s goals you just don’t have the buy in, which means you won’t have the success.

Be happy with your goals.  Confident in your goals.  And most importantly, have a steadfast faith that because they are your goals, and you’re truly worthy of attaining them, you’ll reach that destination.  I wish you the best of luck with your goals.  Have a great day.

Posted 10/07/2018 by senso1970 in Uncategorized

Tagged with , , , , ,