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Archive for the ‘discipline’ Tag

Weekly Weigh In Video   Leave a comment

Here’s the run down on the progress I’ve made this week.  Let me know what you think.  Like if you enjoyed the update.  Subscribe and click the notification bell if you’d like to follow my journey with me.  Have a great day.  Peace.

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01/14/19 Weigh-In   Leave a comment

Time for the weekly weigh in.  I noticed while looking back over the past few weeks I may have missed one or two.  I’m sorry for that.  You guys have been supportive of me on my journey and I want to keep you up to date as much as possible on it.  In the future I will endeavor to do better.  On to the numbers.

This week I weighed in at 262.6 pounds.  Last week I weighed in at 267.0 pounds for a total loss of 4.4 pounds.  Wow.  That’s quite a weekly drop.  Considering the up and down weigh ins over the past few weeks I’m hoping this means my body has figured things out and I’m back on track to losing consistently again.

My muscle mass was 28.6% this week, and 28.2% last week.  In pounds that’s 75.1 this week and 75.3 last week.  So a slight drop in muscle mass.  Which is somewhat expected considering the overall weight loss.

For body fat I am 34.9% this week and was 35.7% last week.  In pounds that’s 91.6 this week and 95.3 last week.  So 3.7 pounds of fat lost.  That’s a lot for one week.

Which brings me back to a concern I’ve had over the past few weeks as the scale has gone up and down.  I’m wondering if there isn’t something wrong with the scale.  I like the scale and all but if it isn’t giving accurate measurements week to week it isn’t of much use to me.  When I first started I got this one mainly because of the fact that it could handle my weight.  Most scales topped out at 350 pounds, just under what my actual weight turned out to be.  So I looked for a scale that could go up to 400 pounds, which I was sure I was under.  I’m going to keep an eye on things but if they seem to be off over the next few weigh ins I’ll consider getting a new scale.

I’ve been on vacation this week so I was worried about closing the rings on my Apple Watch.  Happy to say that concern was unwarranted.  I have closed all three rings every day this week.  And I accomplished that by getting in 3 exercise sessions a day.  Usually two walks and an extra more strenuous one like maybe jump roping.

Food wise I’m doing well.  When I fast I don’t feel hungry.  I’ve increased my water intake which has helped a lot.  Feel much better.  I also have made sure to keep up better on my electrolytes.

Meditation wise is pretty much the usual story.  Slow but sure improvements mainly in quality.  The effect on my mood has been noticeable.  Of course that could also be due to being on vacation.

I’ve put in for a few more jobs.  I’ve moved forward with the dispatcher job but haven’t heard back yet on the others.

All in all it’s been a great week.  I have most of this week off before having to return to work.  It’s getting closer to decision making time on when my exact last day will be.  I’ve found out on the dispatch job the interview period will be close to the end of the month so I’ve considered working one more full pay period at my current job so I’m not left in a lurch.  Also that gives me a little time to talk to people here who work for companies I’ve applied for to see what’s going on with my application or how I might improve my odds of getting jobs with them.  But one way or another I’ll be moving on to greener pastures soon.

That wraps it up for this weeks update.  I hope you’re having a great day and I’ll see you next week for the next update and tomorrow for the next blog.  Peace.

The Year In Review   Leave a comment

Well, most of the year anyway.  I didn’t start using the blog again until March.  However I have been tracking my weight from day one of 2018.  And here we now are on day 365. A lot of progress has been made.

On Day 1 I weighed in at 352.6 pounds.  This morning I weighed in at 267.8 pounds.  Just shy of 85 pounds by .2 pounds.  Just over 7 pounds a month.

On Day 1 I was 52% body fat.  I was carrying around 183.4 pounds of body fat.  That’s a good-sized adult’s body weight, just in fat.  When I weighed in this morning my body fat was 35.8%.  In pounds that’s 95.9.  So I’ve lost 87.5 pounds of fat, 2.7 pounds greater than my total weight loss.

Unfortunately my body composition was outside the parameters of the scale I use for keeping track of my improvements.  So I can’t say for sure what that 2.7 pounds of difference is.  I have worked out a bit so it could be muscle mass.  Then again it could be water weight.  Or some combination of the two.

I see greater muscle definition as I lose weight so I’d like to believe the 2.7 pounds is muscle growth, but I recognize that as I’ve lost a lot of body fat I could just be getting a better view of what was there all along.  What’s important is I’m loving how my body is changing, so the details are just details.

My exercise game has improved greatly.  At the beginning of the year I failed to meet my move goal on 5 days of the month.  The move goal is measured in calories.  At the time I had it set for 680.  The exercise ring, which is measured in minutes has a 30 minute goal.  I only reached it 12 days that month.  The final ring is the stand ring. It makes sure you stand for at least a short time for 12 hours of the day.  I closed that ring every day.

For December I’ve closed all three rings on every day except one.  On the 7th I nodded off and failed to get my second workout in.  My move goal has been increased to 770 so I’m not only meeting my goals, they’re harder goals to meet.

Also, when I started my exercise consisted completely of just walking.  Now I do body weight exercises, jump roping, and some weight lifting.

As for who I am on the inside, well that’s changed a lot, too.  At the beginning of the year I’d do my best about trying to get in at least one meditation session a day, but often fell short of the goal.  Now I get in at least one session a day, often times two, and occasionally three.  Quality wise it’s a little harder to record because it’s a subjective analysis, but I do think that’s improved as well.  While my mind still wanders substantially more than I’d like, it doesn’t wander nearly as much as it used to.  At the beginning of the year I was happy with a 10 minute session, and now I go for 20-30 minutes when I meditate.

I feel better and more positive.  Again, it’s a subjective measurement, but in this case subjectivity is ok as if you feel you’re happier you kinda are happier, or you wouldn’t feel happier.  If that makes any sense.  I know I deal with things a little more calmly, and certainly get centered again quicker then I used to.  And I feel a lot more positively about my future.

Finance wise, I’m doing better but still have ways to go.  I’m getting bills paid off and credit card debt down.  I will be switching jobs sometime in the near future so we’ll see how that affects things.

So that’s the year in review except for the final thing, the review of pictures.  They will go from the current (olive drab long sleeve t-shirt) back in time to my oldest, the Flash t-shirt.  Feel free to leave a comment on how you think I did this year.  Or suggestions on ways to improve going into 2019.  Here’s to an upcoming great year.

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Quick thought   Leave a comment

If you’ve spent any amount of time driving I’m sure this has happened to you at least once. Maybe it’s a billboard you’re trying to read, the police pulled someone over and you just had to see who, or someone on the sidewalk you think is attractive. For whatever reason your eyes go from straight ahead down the road to the right side of the road.

What also happens, although you didn’t intend it to, is your hands go right as well. You generally find this out when you look forward again and realize you’ve drifted to the right. But occasionally you find out when your tire hits the shoulder and your attention is snapped back forward by the sudden change in road feel.

This is the nature of focus. Whether you intend it or not you head in the direction of your focus. And how far off the path you go is directly related to how long you lose focus on your true goal.

So for today make sure to stay focused on your true goal. If your goal is to be more positive, every time you catch yourself looking at negative “billboards” off to the side say to yourself, “remember, eyes forward” and refocus on being positive. If your goal is to lose weight, when you see that fast food outlet coming up, look forward down the road to how you’ll feel in your new body.

Whatever you’re doing keep focus on where you want to go. Because the reality is you’ll wind up where your focus is whether you wanted to go there or not. Have a great day.

Weigh In 11/27/2018   Leave a comment

Sorry for the delay.  My brother is visiting from Alaska so my schedule is a little off.  But I wanted to make sure to get my weekly update on my progress posted.

This past week is of course the week that Thanksgiving occurred in.  I took my day off from keto for this month for Thanksgiving so I was prepared in advance to be forgiving of myself when I weighed in yesterday.

Turns out it wasn’t needed.  I weighed in at 271.2 pounds.  That’s down .8 pounds from last week.  So I enjoyed the holiday with the family and still managed to go down in weight.  Something to definitely be thankful for.

This weigh in my muscle mass was 27.8%.  That’s the same as last week.  So the difference in pounds is negligible.

Body fat percentage also stayed the same as last week at 36.3%.  This, plus a little water weight, would account for the .8 pounds lost.

So while the overall results barely moved the needle, it still did move in the right direction.

I was very good about exercising and closing my rings.  I closed all three rings on 6 of the day this week.  I closed the stand and move rings every day of the week.  I missed out on closing the exercise ring once because I only did one workout on Friday.  I didn’t complete the second because that was the day my brother flew in to town.  On my days off I got three exercise sessions in each day so my average was over 30 minutes of exercise a day.

Not a lot to say about meditation.  Same smooth, but slow, progression there.  This is in regards to both quality and quantity.  It is also a good description for my improvements in mood.  Getting just a little bit better every day.

Some of that has to do with the job hunting as well.  That’s been ramped up, including going for an interview tomorrow.  Wish me luck.

This brings me to my final update, sleep quality.  I’ve noticed that I’m getting better rest.  Even on the nights I get up more often because I’ve had too many fluids during the day, I still get a good night’s sleep.  I wake up rested and ready to go.  So when I’m sleeping I must be sleeping deeper.  That no doubt is improving my mood as well.

Speaking of sleep, because I do have the interview tomorrow I’m going to keep this post short so I can get to bed.  I’m not sure if I’ll know right away if the interview was successful in getting me the job but I’ll post how I felt it went either way.  If I do get the job I’ll need to wait a day or so to post on here as I will need to notify my current employer first.  But after them you guys will get to know as well.  Hope you’re having a great day and I’ll see you soon.

Quick thought   Leave a comment

It’s easy in a moment to make a quick decision based on what’s expedient in that moment. And while that quick decision might work in the short term it can have long term repercussions. Stop and consider the long term ramifications of your choice before implementing it.

As an example, you’re tired and on the way home from an exhausting day of work. You don’t feel like cooking and you know there’s nothing meal ready at the house. In that moment it’s easy to decide to stop off at a fast food drive thru and get something quick. It’s only one meal after all. How much can that hurt?

Well, it can hurt a lot down the road. If you’re on keto, as I am, you’ve just knocked yourself out of ketosis. You’ll have to get back into it which takes time and slows progress. Also, if you’re having to tell yourself it’s ok it probably isn’t. Which means you may feel bad about yourself later. Finally, every time you take the easier route you make it that much easier to do it again later.

The decision took care of an immediate issue but created three more to deal with later. Kicking the can down the road only works for so long and then you run out of road.

It’s your decision though. You’re an adult. Make your decision and own it. But do yourself a favor and stop a moment to consider the long term ramifications of your short term decisions. Have a great day.

Monthly Update with Pics   Leave a comment

Time now for the monthly update with pics.  I weighed in this morning and the news was not good.  Last week I was 274.4 pounds when I weighed in.  This week the scale read 277.2 pounds.  I gained 2.8 pounds.  Not sure why or what caused the gain.  I didn’t fast this week, which could be the issue.  I tried a new keto shake, which also could be.  I’m thinking more the former then the later as there’s nothing in the shake’s ingredients that would be any different from stuff I’ve already taken without any issues.  As always I keep in mind that it’s just a number and not a judgement.  And it’s one point on the journey, not a reflection of the whole trip.  So by next week we’ll see if this gets turned around.  If not I just look at the situation harder and come up with a plan.  But I’ve definitely decided not to let it stress me out.

Mainly because at the start of last month I was at 279.8 pounds.  So even accounting for the gain this week I’m still down 2.6 pounds for the month.  Not as much as I’d have liked but down is down.  And I started out at 352.6 pounds so I’m still 75.4 pounds lighter than I was when I started.  It does bring my monthly average down to 7.54 pounds, but it’s still a respectable average.

Body fat this week was 37.3%.  Last week it was 37.1%.  Last month it was 37.8%.  At the beginning of the year it was 52.0%.  In pounds that’s 103.4 this week, 101.8 last week, 105.8 at the beginning of last month, and 183.4 at the beginning of the year.  So up 1.6 pounds from last week, down 2.4 from last month, and 80.0 from the beginning of the year.  An average of 8.0 pounds of body fat lost a month.

Muscle mass this week was 27.2%.  Last week it was 27.4%.  Last month it was 27.0%.  And it registered as 25.0% at the beginning of the year but that’s because 25.0% is the lowest it’ll read.  In pounds that’s 75.4 this week, 75.2 last week, and 75.5 at the beginning of last month.  I won’t do the yearly because it’s not an accurate number.  So slightly higher than last week, and slightly lower over the month.

Overall when it comes to exercising I’ve gotten better since the beginning of last month.  I put more minutes in.  I close the 3 rings on my Apple Watch more consistently.  In the time I exercise I’m working harder on average by including more time on the steps and jump roping.

Meditation wise I’ve reached the point where I’m not making big progress.  It just gets a little easier each time to clear the mind and stay focused.  In other areas of mental health I’m doing much better.  Like this morning when I weighed in and saw the number had went up my total reaction was just “Huh.”  Didn’t get mad or upset or down, just was a little surprised and moved on.  I’m also finding myself less inclined to respond back to every perceived slight.  I just say “Ok” and move on.  Things that used to really irk me now don’t even move the needle.  Some areas, like my patience behind the wheel, could still use work.  But for the most part much better at reacting with calmness and kindness.

So now for the photos.  The one with the neon yellow top is the current.  The one with the gray sleeves is the last month pic.  The plain red top was my first monthly pic.  The flash top is my “starting” pic taken a little over a week after I started.  And the final pic is from 2013 at the bottom of the Staircase of death.  Hope you’re having a great day.