Advertisements

Archive for the ‘goal setting’ Tag

Weigh In 11/12/2018   Leave a comment

Did my weekly weigh in this morning.  Last week was a disappointing gain in weight.  This week was a triumphant comeback.  A week ago I weighed in at 277.2 pounds.  Today I weighed in at 273.0 pounds.  A 4.2 pound drop for the week and that places me 1.4 pounds under what I was 2 weeks ago.

For muscle mass I was at 27.2% last week, and now I’m at 27.7%.  In pounds that’s 75.4 pounds last week and 75.6 pounds this week for a gain of .2 pounds of muscle.  Not a lot, but a gain none the less.

For body fat I was at 37.3% last week, and now I’m at 36.6%.  In pounds that’s 103.4 pounds last week and 99.9 pounds this week.  I’m down 3.5 pounds of fat.  More importantly I’m now under 100 pounds of body fat.  So very excited about that.  I even had to redo the math a second time when that came up because it surprised me so much.

Exercise wise it was a great week.  I closed all three rings every day of the week.  I got in 2 workouts a day of fifteen minutes, or more, each.  I’ve been including more body weight exercises in there, which explains the slight gain in muscle.  I feel stronger and healthier each day.

Mentally, it’s been a very positive week for me.  I’ve noticed at work that I’m not letting things that would have gotten under my skin rattle me anymore.  I respond better to customers who are being difficult.  And the few times I did start to lose my cool my mind immediately jumped in to remind me I’m a happier person now and it diffused.  I’m reading more, and I think a little quicker.  As I approach the end of the year I just feel better and better.

Finance wise not much to report.  I’m doing better with my money and haven’t wasted it on silly things.  I catch myself when I want something and think about whether it’s really a necessary purchase or not.  The answer is mainly that it isn’t.  Bonus time at work is coming up soon and I plan to use the bonus to pay down credit cards.  Overall I feel a lot more positive about my finances.

And I feel a lot more positive about my life in general.  I’m less than 2 years from turning 50 and the road ahead of me looks better to me every day.  And I’m more confident about my long-term goals, like enjoying life on the road going from place to place as I get older.  Kind of a vacation that’ll last the rest of my days.

I hope things are going well for you all, like they are for me.  If not, hang in there.  With time and patience it can get better.  I know because it has for me.  Have a great day.

Advertisements

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 , , , , ,

09/17/2018 Weigh In   Leave a comment

So this weigh in was a bit of a surprise.  Unfortunately the surprise was in the wrong direction.  I weighed in at 288.0 pounds, which is 7.4 pounds more than last week.  My muscle mass went from 27.1% last week to 26.5% this week.  In pounds that’s 76.0  to 76.3, so that small gain was a bit of good news.  Body fat went from 38.2% last week to 39.3% this week.  In pounds its 107.2 to 113.2.  And finally hydration went from 47.7% to 46.8%, or 133.8 pounds to 134.8.

So six pounds of fat gained in a week.  That seems a bit much to me.  I did have my day off from Keto this week as the 14th was my birthday (I turned 48).  And that was the Friday before my Monday weigh in.  When I first saw that gain my immediate thought was that it had to be water weight, but then I ran the numbers.

The good thing is I didn’t let that quick weight gain ruin my mindset.  I didn’t panic or feel bad or get down on myself.  I realize that there is any number of reasons it could shoot up that quick that won’t necessarily apply to next weeks weigh in.  I keep in mind that while the weight the scale shows me is likely to be very accurate, the other numbers are best calculations from the electric impedance of my body and not definitive numbers.  It could be that the water and fat readings are backwards and next week when my body has had time to get rid of the excess retained water my drop in weight will be as impressive as this gain.  It could be it’s all accurate and I just put on the fat, and I’ll get rid of it like I have the other pounds I’ve lost.  I still feel good about what I’ve accomplished overall and still feel confident that by mid year 2019 I’ll have gone as far as I can in weight loss via fat loss (other than skin removal if I need it).

Whereas my numbers didn’t show improvement in my physical goals, they were part of a bigger picture this past week of my mental improvements.  I don’t get carried away with these feelings, but in the past when I’ve had setbacks or the numbers weren’t as big as I’d hoped there was a little bit of disappointment in the back of my mind.  Not so with this one.  I didn’t feel bad at all.  And that attitude stayed with me throughout the day.  In what would usually be the kind of day at work that would have me clocking out in a foul mood, I actually kept a positive disposition.

I think a good deal of that is the fact that I’ve been much better about repeating positive affirmations to myself throughout the day.  I always intend to do it, but by the second or third bump in the road I’ve just gotten so consumed by the negative things happening it just falls by the wayside.  This time though, each time my mind felt it was looking in the negative direction the little voice in the back of my head reminded me to repeat a positive affirmation a few times.  That kept me happy the whole day.

Plus I’ve been doing much better with planning my life and not just meandering through it.  I think that the goal setting is part of it.  You just feel better when you’re working towards your goals.  But I think the activities themselves to reach those goals are having the biggest impact.  I’m writing more and planning more in my head which brings the creativity out.  This creativity leads to visualizing a better future.  Visualizing a better future leads to better visualization, which is creative, and creates a positive feedback loop.

When I first started the blog back up it was partly to get back into writing.  And now I’m working on a book.  And when I get done with that one I’ll immediately start the next.  And I’ve started planning out my first video for YouTube.  The main incentive when I started all this was creating a new income source to have better control of my life.  So, obviously, I wanted the blog, the books, and the videos to be very well received and very successful.  In talking with a coworker yesterday I’ve come to realize that while I won’t be upset if they turn out really well, I’d still be doing the same thing even if I knew right now it’ll never be successful enough to be a source of income.

The thing is that I’ve come to realize that the biggest benefit of all these things is I’m trying.  I’m actively living my life with intent.  And that’s what is bringing the happiness. Even if it isn’t as successful as I want I know I’m doing my best.  You can’t control the outcomes, only the effort you put into it.  And that thought is where I’ll end this post.  Just keep trying.  Have a great day.

 

Monthly Update   Leave a comment

So this will be my monthly update with pictures.  My weight as of this weigh in is 280.6 pounds.  My first weigh in for August had me at 285.4 pounds.  So I lost 4.8 pounds.  I’m pretty happy with that considering I did take a week off from keto while I was in Bellingham, Washington.

My body fat was 38.2% for a total of 107.2 pounds of fat.  At the August weigh in it was 39.0% for a total of 111.3 pounds. So I lost 4.1 pounds of fat.

My muscle mass was 27.1% for this weigh in, translating to 76 pounds of muscle.  For August it was 26.7%, putting me at 76.2 pounds of muscle.  So I dropped a little in that category.  Not surprising as all the exercising I did in Bellingham was simply walking.  Also, at .2 pounds lost this could be the result of the small inaccuracies in determining my muscle mass through electrical impedance, as the scale does.

That leaves around half a pound lost somewhere else.  Probably water weight.  I’m ok with all this.  The vast majority of my weight loss this month came from fat, which is exactly where I want it to come from.

My starting weight on this journey was 352.6 pounds.  My body fat was 52% and my muscle mass read 25%. But I’m guessing it was well under 25% as that’s as low as the scale goes for muscle mass, and it didn’t go over that until near the end of May.  So overall I’m down 72 pounds.  I’ve lost 76.2 pounds of fat.  So I can’t be sure what the other 4.2 pounds gained is.  Could be muscle.  Could be water.  I know going by the first time my muscle mass percentage did change I’m up a pound of muscle.  At the end of the day though, the most important thing I want to track is my current weight and body fat lost.

I’ve been back on keto for a few weeks now owing to using the second weigh in of September for my monthly check in.  So the October check in will represent a smaller time window.

Right now I’m averaging 9 pounds a month.  A lot of that is due to a huge weight loss near the beginning of the year.  So I expect that number to drop.  Lately I’ve been around 4 pounds lost per month.  Based on that it’s looking like my weight loss for the year will be just under 90 pounds.

That’ll put me within 12 or so pounds of my initial weight loss goal.  I used 230 pounds for that goal because I wanted to wait until I was 230 to narrow down what I thought would be a healthy weight for me.  So when I hit that mark I’ll have a new goal to reach for.  It’d be easy to speculate what that would be now, but I’ll resist the urge.  The only prediction I’ll make right now is that I should be hovering around whatever that will be by around mid year 2019.

This makes me very happy.  In two days I turn 48.  I’ve been this heavy for at least two decades of that.  To think that what I took around 28 years to gain, and held for nearly two decades more, could be wiped away in a year and a half.  Amazing.

When I reach that point there may be other health decisions to make.  The most obvious being the real possibility of loose skin and what I’ll do about that.  But that’s a concern for 9 months from now.  As for right now, I’ll just enjoy my victories and keep plugging away a day at a time.

The progress pics are below.  The Superman tee is the current weigh in pics.  The blue t-shirt and red shorts are last month.  And I’ve included the first pic for overall comparison.  See you next month.

Are You Being Your Best Version?   Leave a comment

How many times have you gone to an action movie, and after watching the hero pummeling all the bad guys into submission, left the theater imagining wha it would be like to be the hero?

Maybe he was an amazing martial artist.  You see yourself blocking punches or dodging kicks and then swiftly countering with precise and lightening fast attacks of your own.

Maybe she was a cop, arresting and bringing the bad guys to justice, or possibly the morgue.  You think of all the bad guys you could confound if you also had the training and the badge.

As a kid I used to love watching the old Christopher Reeve Superman movies.  Well at least the first two.  They went a little off track starting with number three.  I’d dream of what it would be like to be stronger than a locomotive.  Able to leap tall buildings in a single bound.  Being faster than a speeding bullet.  I’m sure we all enjoy striking the Superman pose, or Wonder Woman for the ladies.  I’ll be 48 in a few days and I still day dream from time to time what it’d be like to just go up, up and away.  Flying through the air without a care in the world.

And there’s nothing wrong with any of that.  A healthy fantasy life is, well, healthy.  It’s great to have dreams, even if they’re impossible ones.  No matter how much I dream about it or try to become him, I’ll simply never be the last son of Krypton.

The question is, with all the amount of time you dream about being this hero or that incredible person, how much do you actually spend thinking about being the best possible version of yourself?

Do you really want to be some martial arts master getting into fights with the baddies all the time?  Probably not.  Is it really your dream to be a detective like in the movies?  I’m guessing you’d prefer not to have that many people shooting at you in the course of 2 hours.  Besides, of all the characters you could be, why not be the one you were destined to be, you!

And if you’re going to be you, why not be the best you possible?  Doing that will require you to think about what that version of you is.  And it can be anything you want, even if it’s a cop or a ninja.  You just need to spend a little time figuring out what you want to be.

So take a little time today, or in the next few days, to go somewhere quiet.  Sit or lay down in a position that’s comfortable for you.  Close your eyes and think to yourself, “if I didn’t have to worry about how I would get there, what kind of life would I love to be living?”  Maybe you’ve always wanted to be a writer.  Perhaps a millionaire.  Could be money has nothing to do with your dreams. You’d rather be a healer or a teacher, even if it doesn’t mean big bucks for you.

Just keep sitting or laying there with your eyes closed imagining that future.  What do you do each day?  What’s your job?  Do you even have a job?  How do you spend your free time?  What kind of clothes do you wear?  Where do you live?  What do you look like?  Most importantly, how do you feel?  If it’s happy or content or relaxed or it just plain feels right, chances are this is your best version.  The key is while doing this, don’t worry about how it could come true, the limits you think you have to live within, or the probability of success.  Just dream about living life as the best version of yourself.

And once you’ve decided, then you can spend time figuring out how to get there.  You have to set the destination first before you can consider the path you’ll take.  It might be a difficult path, or it might be an easy one.  Maybe your best version of yourself isn’t that far from who you are now.  Then again it could be a life you’ve literally only dreamed of.

From there you start setting goals.  And then you keep breaking those goals down into smaller goals.  And maybe even again if you need to.  You just pare it down until you have a list of goals you know you can knock over one by one.  Whether the list is long or short is irrelevant. You just take item number one and get it done.  Then on to number two.  And you just keep going.

Along the way I’d recommend meditating regularly on what you visualize as your best version.  Times change and so do you.  Even if you come to the exact same dream you’re reinforcing this view of you in your mind.   If it changes then it’s easier to course correct earlier on the path than later.

But always break the goals down into smaller goals you know you can accomplish and keep moving forward.  You’ll get there eventually, and when you do you won’t care about the journey any more because you’ve arrived at the greatest destination possible.  The best version of you.  Take care and have a nice day.