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Archive for the ‘baby steps’ Tag

Momentum   Leave a comment

So I’ve been waiting until I get home at night to try and post and there’s one drawback to it. I keep nodding off before I post. My momentum has stopped because I’m sitting in bed doing nothing that requires energy. It wouldn’t take a lot to fix this, just a little movement. That would create enough momentum to keep me going.

How big can a little momentum be? I’ll answer that question with one of my favorite trick questions. I can give you $1 million right now or I’ll give you a magic penny that doubles in value every day that you can’t spend for the next 30 days. Which do you choose? Most people would give me a quizzical look and say “the million bucks, obviously”.

Here’s the reason it’s a trick question. While the penny is literally as close to nothing as you can get in US currency it does have value. Double that value every day for 30 days and that lowly penny becomes over $5 million dollars. If you take the million today you’re getting less then 20% of the money you could have if you were patient and waited for the momentum to build.

How does this relate to life? Well a lot of us will avoid doing small things based on the faulty premise that because the “penny” doesn’t have much value why bother. But even a penny doubled over time can have amazing outcomes. I’m not saying if you can do .01 push-ups today you’ll be doing over 5 million by the end of the month. I’m saying that if all you can do today is a penny’s worth of work do it and try to build on it tomorrow with the momentum you’ve created. Who knows how far that will take you? I do know if you do nothing you’ll stay where you are. Take care.

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07/30/2018 Weigh In   Leave a comment

Made a little better progress this week.  My weight was 288.2 pounds, down 2 pounds from last week.  My body fat percentage went from 39.7% to 39.5% which is a 1.4 pound difference.  The .6 remaining pounds was most likely water weight. My muscle mass percentage went from 26.2% to 26.4%, which means I stayed pretty steady at 76 pounds muscle mass.

I have to admit that I’m happier about this result for a bad reason.  I was a little lax on exercising this week.  It wasn’t that I didn’t exercise.  Or that I didn’t do a good amount of exercising this week.  Honestly, though, I know I could have done better.  As I get lighter and in better shape there’s no reason why I shouldn’t be exercising longer and more intensely.

On a good note, I am noticing that my heart rate stays lower while I exercise.  This being another reason I know I should be pushing harder.  But it’s also a good sign that I’m getting fitter each day.  Definitely need to get out more and increase my jog time.

Nutrition wise, while I still need to do a better job of tracking on a more consistent basis, I am doing a better job overall of meeting my keto needs while getting more protein in.  I’ve tracked my ketone levels on meals where my protein intake was very high to see the effect and my blood glucose level still stays in the fasted range.  One reading was slightly above 100 mg/dL, but since that’s the top for when you are actually fasted I’m not too worried about that.  Especially since my lowest blood ketone reading was .7 mmol/L. Well into the ketosis range. I may try to squeeze in a little more protein but I don’t want to accidentally overshoot and ruin the results I got this week.  I wanted to be at or below 280 pounds by the time I went back to Bellingham to visit.  As that’s two weeks away I’m pretty sure I won’t make it but I’d still like to be as close to 280 as I can get.

That’s all for this weeks weigh in.  Hopefully the doubling of last weeks weight loss will be a continuing trend.  Or at least if it holds steady it’s due to greater fat loss offset by more muscle mass gains.  On the whole though still moving forward and that’s all that matters.  Take care.

Keep Going   Leave a comment

This morning when I woke up I wasn’t feeling well. I had a really bad headache and was tired, even though I had just slept the night away.  The easiest thing to do in that situation is just go back to bed.  I have a job that offers paid sick leave, so why not just call in, roll back over, and go back to sleep.  But the easiest way isn’t always the best way.

I had another choice I could make.  Get up and get moving and see how things played out.  So I headed to the bathroom, took some Advil, and took a shower.  When I shower I start off with a warm shower to wash myself, and then finish off with a 5 minute cold shower.  This, as you might imagine, usually wakes me right up.  Not so much this morning.  I was still a little tired and the headache was still there.

After my shower I will meditate for about 20 minutes.  So I lay there in my bed and tried to meditate.  With a pounding headache that wasn’t so easy.  But I persisted.  Over the course of the 20 minutes the headache lowered in intensity but was still there.  The relaxing while helpful for my headache left me even more tired.  I would usually take a 15 minute walk after the meditation but I knew that wasn’t happening this morning so I went straight for my morning coffee.

The coffee helped a lot.  But still not feeling 100% and a bit ahead of schedule since I didn’t do that walk, I decided to give myself a short nap.  I told myself if I still felt under the weather when I woke up I had permission to call in.  I set the alarm for 45 minutes later and laid back in bed.  A little before the alarm went off I woke up on my own feeling way better.  My headache was gone and I felt alert and awake.  I got dressed and headed into work.

At work today I was paired off with a female coworker to do a job.  It was just the two of us so we could speak freely.  We had a great conversation and had a lot of fun hanging out, I mean working, together.  It made my day.  And it wouldn’t have happened if I had just called out, turned back over, and went back to bed.  I’m not advocating ignoring your body and pressing on no matter how much your body tells you to stop.  I’m just saying don’t give up right away. Try to make a day of it.  If you can, keep going.  Who knows what your day will bring you.  What I do know is you’ll never find out if you just take the easy way out.

Benefits of Acting with Purpose   Leave a comment

A few posts back I talked about acting with purpose.  This is all about keeping your focus on the here and now.  We go through a lot of life on auto pilot, doing the same thing over and over again, simply because it’s the habit we’ve developed.  This isn’t necessarily a bad thing.  You couldn’t possibly live your life if you had to make a decision on every thing you do.  But when you let it get to the point where you just let your life happen by the patterns you’ve already formed you’ll get the results you’ve always been getting.

The biggest benefit of acting with purpose is it teaches you to evaluate your actions.  Why are you doing what you’re doing?  What benefit are you getting out of it?  What could you be doing differently right now that would make things better?  You can’t change things you aren’t aware you’re doing in the first place.  Again, this doesn’t mean every little thing you do, just being more mindful of the things you do that have an impact on how you feel about yourself.

Another benefit from acting with purpose is a sense of control.  Right or wrong, good or bad, you know you’re making the decisions.  You stop feeling like you’re at the mercy of the tides.  And that can reduce the overall stress you feel.  While a small amount of stress is necessary, and even beneficial for you, being constantly stressed out is not.  When you reduce your overall stress levels your body performs better.  It can focus more energy on healing.  Your mood will improve.  And you’ll feel more relaxed.

And finally, acting with purpose teaches us to become more and more comfortable with making decisions.  One of the hardest parts of the journey to a better you is just getting started.  With all the possible decisions and all the variable and all the possible outcomes, each with a different set of variables and decisions attached to them, it can make the decision making process scary.  And fear is the biggest obstacle we have to overcome to get started down the path to a better you.  How do we overcome that fear?  Just make a decision.  Take one small step in any direction.  Right or wrong you’ve just demonstrated to yourself that you can make a decision and still be here to make another one.  If the decision turned out to be right, keep making decisions to stay on that path.  If the decision turned out to be wrong, decide on a different path.  Every time you make a decision it’s a reassurance to yourself that it’s ok to make mistakes. It’s also a reminder that you can’t get better if you don’t move from where you are toward where you want to be.

That’s it for today’s post.  Hope you all had a great day and I’ll see you tomorrow.

Acting with purpose   Leave a comment

Yesterday I talked briefly about kaizen and making small improvements. Today I’ll share a quick way to make those small steps. And that’s acting with purpose.

How many times have you been engaged in a task that doesn’t require a lot of attention only to realize a good chunk of time has passed? Or, scarily more frequently, been driving down a road or the highway you’ve driven a million times only to realize you blanked out the last few miles?

The thing is you weren’t unaware of what was going on you were just on autopilot. You did it all based on habit and that meant you didn’t need to devote much of any will to accomplishing it.

What if you were focused though? Mindful of what was going on and what you were doing? Think of the things you could accomplish. This is acting with purpose. You choose what you do at each moment based on a desire to do it, not a preprogrammed response.

What could you accomplish if you were focused on the drive? Be more polite to other drivers? Drive in a more efficient manner saving you money? How about just noticing things you may never have paid attention to? Maybe even enjoy the view if, like me, you drive home on a more rural route.

But the best thing you’ll accomplish is developing a sense of control. When you act with purpose you reinforce the idea that you’re in charge of your life. That you decide what happens next. And that can lead to the courage to take those small steps because now you know you’ve got this.

Acting with purpose means taking an active role in your life and being in the present. And that can lead to other benefits, but that’s a post I’ll share with you tomorrow. Hope you enjoy your day.

Kaizen   Leave a comment

This is going to be a small post on a big idea. Kaizen, the Japanese concept of making continuous small improvements to reach your goals, can be summed up by the American phrase “baby steps”. The point being that if you travel 100 yards in 100 steps or 1000 steps you still travelled the same 100 yards.

So ask yourself today, what one little step can I take towards reaching my goal? And don’t worry about it being too little. Sure, the smaller the step the longer it will take to reach your goal. However you will reach your goal eventually. If you keep waiting until you can take a huge step in the right direction you may never get there.

Baby steps are so easy to take there’s really no excuse for you not to. And they start to build momentum when you group enough together. So start the journey today even if it’s just slightly putting one foot in front of the other.

Posted 07/15/2018 by senso1970 in Uncategorized

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