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Archive for the ‘goals’ Tag

First Vlog of 2019 Is Up On YouTube   Leave a comment

I’ve posted a new vlog on YouTube.  It is the first of 2019.  It covers how I did in 2018 in both body and mind improvements and a general overview of what I want to accomplish in 2019.  My YouTube channel is a big part of the improvements I want to make for 2019.  I’d like to see it grow and reach more people.  I have received a lot of help from family, friends, and people who have followed me along the way on my social media.  That has helped so much with the gains I’ve made.  And I’d like to return the favor with as many people as I can.  So I hope you follow me along that journey here.  I’d also love it if you subscribed to my YouTube channel and follow my journey there.  That helps me reach more people, which I’d love to do.  If you ring the bell on YouTube it will tell you immediately when I post new content on YouTube.  I hope you’re having a great day and I’ll see you soon.

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Day One   2 comments

Today is the first day of the new year, 2019.  You have 364 more days to come after this one.  If you’re like most people you made a number of resolutions today on what you’d like to accomplish using those 364 remaining days.  Here are a few tips on how to do just that.

First and foremost, reconsider your resolutions one more time before you set them in stone.  Are they reasonable?  If you resolve to lose 200 pounds next year, maybe you need to take it down a notch to a more reasonable 100 pounds.  That’s still not an easy task and will challenge you to accomplish it, but it can be done.  200 pounds, not so much.  Are they within your power to accomplish?  Even with the law of attraction you need to believe you can get it done.  If you resolve to do something that your heart doesn’t truly believe you can, you’re setting yourself up for failure.  So if your resolution is to find the love of your life, but you doubt your ability to attract the love of your life, change your resolution to something that helps you move towards that initial resolution, and you feel you can accomplish.  Perhaps resolve to have greater self-love.  Or resolve to build a characteristic of yourself that you think will help attract the kind of person into your life that you’d like to have a romantic relationship with.

Second, once you’ve settled on resolutions that are reasonable and that you feel you can accomplish, create a game plan for how you can accomplish them.  Give each month, or week if suitable, a mini goal that moves you towards accomplishing your resolution.  By breaking it down into more manageable steps you’ll not view that task as so daunting.  It’s the difference between trying to jump to the second floor versus taking the stairs.

Third, track your progress.  Keeping a journal of your journey serves two purposes.  First, as you accomplish each goal you create a reminder of it for yourself to review in the future.  Feeling a little stuck or unsure if you can reach the next mini goal?  Just go back and look over all the progress you’ve made in reaching prior mini goals to remind and motivate yourself.  Second, it gives you a better overview to see what is and isn’t working.  An example would be in your journal you see that every time you have a cheat day your progress lags a bit.  So obviously you’d want to forgo the cheat day.  Or maybe you’ve resolved to be more positive, but you’re struggling a bit.  You look back at your journal and see that when you hang out with a certain friend your mood gets dragged down.  Time to start making tough decisions about who you spend your time with.

Fourth, remember to be flexible.  You thought that your resolution was reasonable and achievable but a few months in it’s clear you aimed a little too high.  It’s okay to change the resolution to a more reasonable and achievable one.  Or hopefully it’s the other way around.  Your resolution turns out to be a little too easy to achieve.  Move the goal posts farther away.  Maybe four months in you realized that what you thought you wanted to achieve with a resolution isn’t your true goal.  Your resolution was to live a more minimalist lifestyle.  You’ve gotten rid of a lot of your stuff but you don’t feel better for it.  Then it dawns on you that it wasn’t the clutter in your apartment that was bothering you, it was the apartment itself.  Change your resolution to finding a new apartment.

Finally, and this goes hand in hand with flexibility, remember that Day One isn’t the only day you can make resolutions on.  Anytime during the year you realize that a resolution isn’t working out for you, drop it.  But replace it with a new one.  Halfway through the year you’re well on your way to meeting your resolution to be a better athlete and you want to up the ante.  Make a resolution to enter a Spartan race before year’s end.  Three months in and you’re making excellent progress on writing that book you resolved to get done before 2019 is over, resolve to start another book as well.  Or maybe resolve to increase your creativity in another area like drawing or painting happy little trees.  You could be doing really well with resolutions in one area of your life, like finances, and decide you’d like to improve other areas, like fitness.  So create a new fitness resolution.  You don’t have to wait until Day One 2020 to do that.

Hopefully these tips will help you along your journey with your resolutions this year.  But the most important tip I can give you is to take the first step.  Michael Jordan correctly said that you miss all the shots you don’t take.  So try.  Even if you don’t complete the resolution, if you’ve moved from where you were to down the road a bit to where you are, you’ve done a great thing because you’re better for it.

And that’s the resolution we should make every day.  To be a little better than we were the day before.  So here’s to being better.  Have a great day.

What To Expect   Leave a comment

So yesterday I did a post on how to prepare to start the Ketogenic diet at the beginning of the new year.  For today’s post I’d like to cover what to expect if you do.  I’ve posted on this before but I figured it bears repeating again as we enter New Year Resolution time.  I’d recommend reading yesterday’s post first if you haven’t already.

If you did already read yesterday’s post I’ll quickly state again that before you do any kind of change to your diet and exercise plans you should always consult a medical professional who is aware of your current medical condition.

So now on to the meat and potatoes.  Well the meat anyway.  Potatoes are a no go on the ketogenic diet.  Keep in mind that the time frames I’ll mention are general.  Each person responds differently to the ketogenic diet, so only some of the things I mention may happen to you. Or maybe all of them do.  Some may come and go quicker or take longer than I mention.  This is just meant to be a rough guideline.

The first thing you’ll experience on the ketogenic diet is cravings.  When you start out your body is still used to a glucose based fuel system.  And you’ll be limiting your fuel source.  So not surprisingly your body will want to fuel back up.  It prompts you to do so by giving you cravings.  They’ll be mild at first, but the more depleted your body becomes of glucose sources, the greater it will up the ante to get you to refuel.  You just have to hang tough during this period.  Depending on how you switch over (by going low carb or maybe just fasting) you can expect this to last a few days to a couple of weeks.

During this time, along with your cravings, you’ll get to experience what is known as the keto flu.  It isn’t the actual flu, but it’ll feel like it.  You’ll be tired and achy.  You may also run a fever.  And you may want to spend all day in bed.  The reason is simple.  As you deplete your body of its current prefered fuel source, glucose, there’s a time period between when it first starts trying to use ketones for fuel and when the body can actually do it efficiently.  At first your body will be inefficient at both creating ketones, and utilizing them as fuel.  The first issue, creating ketones, can be mitigated by using exogenous ketones.  The second issue, learning how to use them efficiently, has to be fixed over time.

After your first couple of weeks you’ll be far enough along in the process that your body, especially with added exogenous ketones, will be able to meet its energy needs from its new fuel source, fat (ketones).  At the point where it starts being able to run off of ketones you still won’t be fully keto adapted, that’ll take about 8-10 weeks.  Once fully adapted you’ll be able to get back into ketosis easily should you accidentally fall off the wagon, or if you choose to go off the keto compound.

So from weeks 2-8 your body will just be getting better and better at utilizing the new fuel source.  Some of the benefits you’ll experience are a lack of hunger.  Your body’s internal fat deposits will ensure you always have plenty of fuel, so it doesn’t need to signal you to intake more fuel.  You’ll have all day energy.  Your brain will work more efficiently.  You’ll notice fewer and fewer cravings.  And you’ll start sleeping like a baby.

After about the 8th week you’re fully adapted, and all those benefits will just be part of your daily life.  Although if you’re a slow responder it might take up to 10 weeks.  But you’ll have an easier time with maintaining the keto diet after the first few weeks.  Basically the rough stuff is done and out of the way in the front end of the switchover.

So that’s the general overview.  If you had a different experience, I’d love to hear about it.  If you’re just starting feel free to leave a comment each week letting me know how you’re progressing.  Or if you just need support along the way I’d be happy to offer it.  That’s it for today’s post.  I hope you’re having a wonderful day and I’ll see you soon.

Quick Thought   Leave a comment

Often when we seem to be struggling we’re given the advice by a well meaning friend to just try harder.  If you aren’t succeeding then you aren’t giving it enough effort.  Just keep adding to your effort until you accomplish your goal.

The problem with this is the assumption that you aren’t trying hard enough.  And it’s just that, an assumption.  Let me explain with an analogy.  Say I have a wheelbarrow full of rocks that I want to get to the other side of the hill.  I start pushing the heavy wheelbarrow forward and the steeper the hill gets, the harder I keep pushing.  After a while my progress stops despite the fact that I’m pushing as hard as I can.  Slowly I go backwards as I tire out until I find myself back at the bottom.  The next time I get a running start, hoping the extra momentum will carry me over.  But as before I come to a halt and then slowly go backwards down the hill.  You can encourage and cheer me on all you want, the hill is just too high and steep for me to push the heavy wheelbarrow over.

And therein lies the error with the assumption.  It was never that I wasn’t working hard enough.  I gave it my all.  The problem was that I wasn’t working smart enough.  In being fixated on getting it over the hill, and devoting all my energies there, it never occurred to me to take it around the hill.  It never occurred to me to adjust my strategy.

So as you go about your life, consider the “hills” you’re trying to get over.  If you’ve been working your hardest to do it and still not getting results, reconsider your game plan.  Look for ways you can go around your hill.  Or maybe the solution is to go thru the hill.  But continuing to put in extra effort on doing something that clearly isn’t netting you results isn’t being disciplined, it’s being wasteful.

So stop trying so hard, start trying so smart.  Have a great day.

Get Back On Track Now.   Leave a comment

If you went on a road trip and 3/4 of the way there you took a wrong turn, you wouldn’t stop driving for the rest of the day or the week.  You’d immediately get back on track and moving towards your destination.  To do otherwise would be silly.  And yet that’s how we view so many other things in life.

On the keto diet it’s very important to stay strictly keto.  And the reason why is if you exceed the carb limit for the day you get knocked out of ketosis immediately.  It isn’t like glucose based diets where you can have one bad meal a day but balance it out by being otherwise healthy in your eating.  So when you do go outside the guidelines it’s easy to think “well I’m already outside of ketosis, might as well just take the rest of the day off.”  Some people even call the rest of the week off, promising to get back on the keto bandwagon at the beginning of next week.

Or maybe you were supposed to work out today but the time you had scheduled to do so comes and goes.  Perhaps traffic was bad and you couldn’t get to the gym.  Or another event had to take priority.  It’s understandable, things happen.  But why throw the rest of the day away because of it?

The longer the amount of time you go from the point where you went off plan to when you get back on plan the longer you go before seeing results again.  So sure, you fell into temptation and had lunch at Dairy Queen.  You’re no longer in ketosis because of it.  When you wait until tomorrow to get back on track you’re wasting valuable hours during which you could be correcting the mistake now.  If you immediately go back to eating keto, or maybe even fasting, the quicker you’ll get back into ketosis.  By calling the whole day a wash you run the risk of compounding the issue because well you’re already out of ketosis so might as well enjoy yourself.  Not a good strategy for success.

You had a great workout planned for 2pm today but you got side tracked.  You would have burned a lot of calories or maybe put on some muscle.  But instead at 2pm you were elsewhere.  How does failing to exercise the rest of the day improve on that situation?  At 7pm when you have some time get in a walk.  It won’t be an exact replacement to what you missed, but it gets you back on track quicker.

And that’s the goal to focus on.  Mistakes happen.  Things get missed.  The plan doesn’t come together.  But if you get right back up on that horse and take off again, you’ll get to your destination with only a minimum delay, instead of an extra day, or week.  And if it’s a long journey and you fall off a few times, all those delays can really add up.

So here’s to getting back on track now.  Because there’s no better time to become the best version of yourself.  Have a great day.

12/17/18 Weigh In   Leave a comment

So my weight went back up again.  I was 269.6 last week and I’m 271.4 this week.  So almost 2 pounds.  Not sure why.  I’ve been in ketosis the whole time according to my Keto Mojo ketone meter.  I’ve felt pretty good, and my clothes feel like they’re fitting looser than last week.  I’m not sure if it’s me or maybe the scale.  I’ve decided not to worry too much about the number quite yet though.  As long as I feel good and it’s clear the clothes are getting looser, not just feeling that way, I’m not going to let the roller coaster effect the last few weeks get me down.

Last week my muscle mass was 27.9% and that didn’t change this week.  Pound wise that amounts to a .3 pound muscle gain.  I’m guessing that’s within the scales margin of error so I’m calling that breaking even.

Body fat wise I was 36.1% last week and 36.2% this week.  So basically a pound of body fat gained.  So the remaining .5 pounds must be water weight.

Exercise wise, as I mentioned earlier, I’ve been on point.  I closed all three rings each day last week.  And on three of the days I was at 150% of my move goal for the day.  And on my weekend I got three workouts in each day.  Not sure if the up/down plateau I’ve reached means I need to dial it back or ratchet it up.  I’ll try ratchet it up first as I don’t feel fatigued or burnt out.

Meditation is progressing at its usual slow but reliable pace.  I have added one change I’ll mention here.  I don’t know if I’m being too critical with myself but I do feel I should be doing better about my thoughts not wandering so much.  To help with that I’ve given myself something to focus on.  I downloaded a fireplace app to my Apple TV.  So now while I meditate I play that and can focus on the flames.  I think that’s helping so I’ll keep it up.  Side benefit is it adds a cool ambience to the room when I’m not meditating.

Food wise I’m keeping it pretty keto.  My only thing is I really need to start tracking it better.  I think one of the problems I could be having is I’m guessing on calories from day to day.  I may be underfeeding and that could be holding me back.  I’m pretty sure I’m not over consuming, but can’t say for sure.  I didn’t like weighing everything at first which is why once I got in the habit of eating foods that had the proper macro ratios I stopped tracking.  However, if my progress keeps stalling like this I’d rather deal with the nuisance than the lack of progress.

That’ll wrap it up for this weeks check in.  Thanks for coming along for my weight loss journey this year.  Just two more weigh ins to go that’ll be the icing on the keto cake I’m sure.  Have a great day.

200 views   Leave a comment

I wanted to put out a quick thank you to those of you who have viewed my YouTube vlogs.  I reached 200 views today.  While that’s well under the 10,000 views I need to monetize my channel it still represents a good start to me.  I was anticipating a slow start and didn’t figure I’d get to 200 until early 2019.  Now, with a couple of weeks to go, I’m already there.  If you haven’t watched any of my videos feel free to scroll down through my feed and check them out.  If you have any comments or suggestions leave them here, or on the video posts, or even on the YouTube channel itself.  There are still plenty more videos to come as I promised myself no matter what I’d put at least one video out a week for a full year.  So here’s to hoping as I move forward I’ll be thanking you for 500 views soon enough.  Have a great day.