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Archive for the ‘discipline’ Tag

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.

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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.

10/29/2018 Weigh In   Leave a comment

I did my weekly weigh in this morning.  I came in at 274.4 pounds.  I’m very happy with that as it’s a 2.2 pound loss from last week.  My muscle mass went from 27.2% to 27.4%.  In terms of pounds that’s pretty much the same muscle weight, but it is the one percentage I do like to see go up.  My body fat went from 37.5% to 37.1%, or from 103.7 pounds to 101.8 pounds.  So most of my weight loss this week was body fat.  Great news there, and I’m excited to be so close to having less then 100 pounds of body fat.

Exercise wise I was a bit under expectations.  I traveled to Nashville on Thursday and caught a bug while I was there.  Spent a couple of days in bed, so very low activity level.  On the plus side, being in ketosis I weather being in bed much better.  Back on my glucose diet that would have led to me being starved by the end and making really bad food choices the day after recovery.  On the ketogenic diet my body just relied a little more on itself for fuel, which explains the 2 pound fat drop, even though I didn’t exercise as much.

Meditation wise I did improve.  When you’re laying in bed for a couple of days you have plenty of time to get some done.  I think that also made the recovery a lot more agreeable.  Even when sick, if you’re keeping a positive, meditative mindset you still feel happy overall.

On the YouTube channel, I’m doing really well.  Already up to four videos and I’ll post my fifth in two days.  View wise, things are going well better than I had hoped.  I had planned on real slow going at the start. Maybe 5-10 views tops per video.  My lowest views is the last video I posted at 13.  Altogether I’ve gotten 116 views, nearly triple my highest expectation.  As of last night my videos have been watched for a total of 385 minutes.  I even have 6 subscribers, and I thought it would take a month or two before getting my first.  This is a situation like I talked about in yesterday’s post.  I just set an intention for success on my YouTube channel instead of specific benchmarks and the universe is providing better results than I imagined.  I still understand that this is a long-term success project, and I’ll keep putting up new videos every week, but I’m certainly satisfied with how things are starting.

On the book front, sadly the results aren’t as good.  When I got started on the YouTube channel I let that take priority.  And it became my sole focus.  While the book is mostly complete from a first draft perspective, it should be in the final draft stage by now.  Since the YouTube channel is moving along nicely I’ll devote more of my time in the next few weeks to the book.

On the money front, some old habits crept back in.  Mainly in the form of books.  I enjoy downloading samples to my Kindle so I get an idea if I’ll like a book before I buy.  Unfortunately some habits die hard. After reading a few samples and liking the books I jumped on Amazon and bought them.  Although the books are ones that are good reads for being a better person, they weren’t necessary purchases so they were a violation of the rules.  So I’m posting it here for accountability reasons.

That wraps up this weeks update.  Had a few shortfalls but mainly I feel like this week was a move in the right direction.  I’m focusing on keeping it going and closing the year out strong in these last two months.  Next week will be my monthly update with pics.  See you then.

Weekly YouTube Vlog   Leave a comment

This one is about the Keto Flu.  Check it out.  Feel free to leave a like and a comment.  Subscribe to the channel and enable notifications if you’d like to know when new posts go up as soon as they happen.  Enjoy.

10/22/2018 Weigh In   Leave a comment

Another week of progress, which surprised me as I had my day off from keto this past week.  Usually this results in a weight gain, but I still managed to lose weight.  I came in at 276.6 pounds, a 1.2 pound drop from last week.

My muscle mass went from 27.1% to 27.2%.  That’s from 75.3 pounds to 75.2, so a slight loss there.  Body fat stayed consistent at 37.5%, but in terms of pounds went from 104.2 pounds down to 104.0 pounds.  So closing in on carrying less than 100 pounds of body fat.  Very excited about that.  So basically I dropped about a pound of water weight. Again this was surprising as the intake of carbs during my day off from keto should have resulted in my retaining more water.

I closed all three progress rings on my Apple Watch every day except one last week.  So doing well with the exercise program.  I’ve included more jump rope sessions into the mix.  That might explain why what should have been a minor back slide week turned into progress one.

On the mental front I’m doing much better.  I meditate every day and I feel I’m going deeper each time.  I also started a positivity journal a bit back and I’m doing better about listing my small victories in it.  This has definitely helped with the positivity.  Seeing a list of good things grow is a wonderful reminder to be happy with your life.  It’s easy to do and I highly recommend it.  Just get a journal or small notebook (or like me you could use a separate notebook in Evernote on my phone) and just log the positive things that happened to you that day.  Doesn’t have to be anything major, just anything you’d identify as positive.

I’m also reminding myself to smile more.  And for no particular reason other than to smile.  It’s especially nice to remind myself to smile when I’m looking at others.  They, for the most part, smile back and that reinforces the happiness.  And it makes their day too, so bonus.  Along with the smile I think a positive affirmation in my head.  It’s having noticeable improvements on my disposition.

So another week of moving forward on all fronts.  Sure I’d like it if the progress were faster but on the whole I’ll take any forward movement, no matter how small.  And I try to take the lessons I learn and reapply them to my life.  The cumulative effect is amazing.  Each day I try to be a little better and I think I’m succeeding.  We’ll see next week I suppose.  Have a great day.  See you in a week.