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Archive for the ‘goals’ 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.

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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.

Suppose you just asked for what you wanted?   Leave a comment

Consider this.  You’re driving down the road with the stereo on.  It’s tuned to a station playing exactly the kind of music you love.  Or perhaps its a talk radio station.  Whatever it is, you enjoy it immensely.  As luck would have it, you have your smart phone there with you too.  So you pull it out and start playing a station or podcast with similar content at the same time.  Now you’re really enjoying the drive listening to two different sources of entertainment or information at the same time.  It’s like stereo, only better.

Of course I’m being silly.  Having two different stations going on at the same time would only be confusing.  You couldn’t possibly enjoy one station or the other because the one broadcast would interfere with the other. To get good entertainment “results” in this situation you need to have one radio tuned to one station.  So how do you pick that station?  You need to focus on not just what sounds good, but what is truly informing or entertaining you.

Silly as this scenario sounds, it’s exactly what we do all the time with the Law of Attraction (LOA).  We focus on many things at once and we often play conflicting messages.  Each comes with its own set of problems.

First up, we focus on too many things at once.  Instead of focusing on one goal and devoting our attention to it, we take the shotgun approach.  Just blast a lot of mental buckshot out there hoping to hit something.  The problem with buckshot though is it’s only truly effective at shorter ranges.  If you want to hit a specific target at a distance you want one well targeted round.

So instead of using the LOA to attract health and wealth and relationships and cars and mansions and whatever, take time to aim the LOA.  Pick a target.  A specific target.  And zero in on it.  If health is your target of choice, what constitutes a bullseye for you?  Is it being able to go the whole day feeling full of energy?  Is it running very fast?  Is it having chiseled cheeks and six-pack abs?  Don’t just go for the target, go for the bullseye.   Put time in considering what it is your truly want.  Then focus your mind on it.  Visualize yourself as that specific view of “healthy” you have for yourself.  Meditate on it for some time in the morning, and then again before bed.  Perhaps even throw in some visualizations throughout the day.  Not to excess mind you.  As any marksman will tell you, you can aim the bullet only so well.  At some point you need to pull the trigger and let the round fly towards the target.  So put in a little effort a few times a day and then let it go and see what happens.  Once you’ve gotten what you desired from the LOA, then go on to the next target.  It gets a little easier each time, just like shooting.  The more you hit a bullseye the more confident you are that you can do it again, which improves your results.

The second issue we have is conflicting messages.  A prime example of this is what most people want to use the LOA for, a big pile of cash.  Well why do you want a big pile of cash?  A big pile of cash in itself doesn’t do anything good for you.  It’s only good if you spend it, and then it isn’t a pile anymore.  So what do you really want with your pile of cash?  Is it a Tesla?  Well focus on the Tesla then.  If you send out the desire for a big pile of cash to the LOA it’ll be confused by the side broadcast about the Tesla.  Have you ever tuned your radio to a frequency that is close to two different stations?  Didn’t work so well did it?  It’s the same for the LOA.  If it’s receiving interference from what you say you want, it can’t materialize what you do want.

And this works for another reason.  Let’s say that you focus on your big pile of cash.  But that isn’t your real goal.  Your real goal is feeling safe because you don’t want to worry about having enough money to survive.  The LOA is getting a mixed message, one part of which is a big pile of cash.  So it’s going to do it’s best with the mixed signal to get you a pile of cash.  But even if it does cut through the static and crossed signals that’s just one avenue of “safety.”  Suppose you just asked for what you really wanted, safety?  Then the LOA is open to provide anything that gets you your safety.  It could provide you with a nicer apartment in a better neighborhood at a cheaper rent.  It could provide you with a more reliable car won through a contest.  It could provide you with a better job or a promotion.  Because you just asked for what you really wanted, safety, the LOA is wide open in how it can provide that for you.

So take a little time and ask yourself why you picked the target you did.  What is the true nature of that target that makes it of interest to you.  If you were initially interested in having the body of a Greek god, decide why.  If it’s really because you want to attract more women, use the LOA to ask for the women instead.  But maybe it isn’t the women you want but the love.  Even better, ask the LOA for love.  Let it decide the best way to provide that love to you.  Or maybe you really do want a big pile of money.  It’s ok to ask for that too, if that’s what you want.

Suppose you just asked the LOA for what you wanted.  Suppose you just asked the LOA for that one thing you wanted most, in specific detail.  I think when you can get to the point where you can focus on one desire and make it a true desire, that’s when you’ll go from supposing to succeeding.  The LOA is here to help you have a better life.  So why not help the LOA along by asking for just want you truly want.  Have a great day.

 

Posted 10/28/2018 by senso1970 in Uncategorized

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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.

10/15/2018 Weekly Update   Leave a comment

Did my weekly weigh in this morning.  Down another .6 pounds from last week.  I’m now at 277.8 pounds.  My muscle mass is 27.1% and my body fat is 37.5%.  Last week they were at 27.0% and 37.7% respectively.  In terms of pounds that comes in at 75.3 pounds of muscle and 104.2 pounds of fat this week.  That puts me up .1 pounds of muscle mass and down .8 pounds of fat.

So not a lot of big changes but they were all changes in the right direction.  As the speed at which I lose weight varies from week to week I try to keep an eye more on the averages.  I still think that when looking at the averages I’m on target to be at the weight I want by mid next year.  I’ll be at my first goal of 230 pounds by about April I’d imagine.  Now that doesn’t take into account any issues with loose skin I might need to take care of.  This is more a timeline of how I’ll do losing what I can without surgery.  If I can lose the weight and the skin retracts nicely so I don’t need the surgery, all the better.

In terms of exercise progress so far this month I’m really on target.  Since the 1st of the month there has only been one day that I didn’t close all three rings. So that’s two fifteen minute workouts a day for all but one day so far.  They’ve been mainly walking workouts.  I’m planning on including at least one, maybe two, jump rope workouts a week to try to get the weight loss revved up again.  I’ll keep you posted on that.

Food wise, I’m considering upping my calories by increasing fat intake.  I think another possible reason I’m losing more slowly is my body needs to have the fires stoked again.  Temporarily taking in more fat will accomplish that goal.

Meditation wise I’m doing well.  I get my morning meditation in almost every morning.  I’ve started adding a nightly routine where I listen to subliminal messages.  Right now I’m doing the ones on lucid dreaming.  I’ve been interested in lucid dreaming for a while. It’s happened a couple of times in my life but I’d really like it if I were to be able to lucid dream more regularly.  I figure worst case scenario, even if the subliminal messages don’t work as planned it’s still another 30 minutes of meditation a day.  And that can’t hurt.

So I’m liking the progress I’m making.  I’m feeling better and stronger every day.  That’s both on the inside and the outside.  I’ve lost more already then I have to go so happy about that.  I can see a finish line, which is very motivating.  And each day I visualize a better future then I did the day before.  And each day I become that more certain the future will come true.  I’ve had a great day today and I hope you have too.  I’ll see you again in a week for another weigh in and tomorrow for another post.  Take care.

Smile More with Journalling   Leave a comment

I’ve been using the Five Minute Journal each day as part of my journey to better myself.  It’s a really nice journal and really easy to use.  It comes in a physical version or an electronic version.  I prefer to use the electronic version as I can add a daily pic to my journal.  Also, the physical version also only has so much space whereas you can keep writing and make each entry as long as you want on the electronic version.

Whichever one you choose, the idea behind the journal is to be able to jot down your thoughts in about five minutes in the morning and another five minutes in the evening.  Depending on how creative you are, possibly five minutes total for both.  I’ve not owned a physical copy so my comments below will be about the electronic version.

At the beginning of the day I open up the app.  It provides an uplifting or thought-provoking quote on an openning splash screen.  You close that screen to get to the Timeline.  The first thing I do is click on the menu and pick my pic of the day.  Although the actual content of the picture will vary it’s always a picture that makes me happy to look at.  Every time I go back into my daily entry I am greeted by that image.

I then proceed to fill out the morning entries. First up is a list of three things you are grateful for.  I love this. You’re starting the day on a positive note by focusing on things that are good in your life.  And there are no boundaries here.  If what you’re grateful for takes a single line or five to type out the space keeps expanding to let you keep creating.  Having said that the overall idea of this journal is to not take up more than five minutes to complete so try to keep it short and sweet.  The principle here is that if you make it quick and easy to do it becomes that much harder to make an excuse not to do it.

From there you’re asked to jot down three things that you will do over the course of the day to make the day great.  Again, the skies the limit.  In this section I find myself repeating things I’ve done before.  Sometimes because they work so well (like smiling more), and sometimes because I don’t feel like I’ve completed the task well enough to move on (like smiling more).  What you choose is up to you, just make sure that it’s something you feel in your heart will improve your day by doing.

The morning section is rounded off with a daily affirmation entry.  It starts with “I am” and then a line to write down your affirmation.  As with the section on things you will do, there’s no problem with recycling here.  If you want to improve your attitude you could make your affirmation of the day for a week or two “I am a happy person.”  In fact reaffirming the same affirmation over the course of days could actually set it more firmly in hour mind.

After completing the morning section I just go about my day.  It’s just that easy.  At the end of the day within a few hours from bedtime I’ll bust out the journal and start working on the night entries.

This night section is a little smaller and a little quicker.  You list 3 things that happened that day that made it amazing.  For this section I definitely recommend avoiding using the same stuff over and over.  If you’re always putting in the same three things it’ll become way to easy for you to feel those are the only three good things going on in your life.  It’s not that you can never repeat in this section, it’s more why would you as the more varied your entries the more substantial your sense of gratitude will be.

Below this is a one line entry about how you could have made the day better.  This section isn’t about recrimination or beating yourself up.  Don’t be negative in it like “I could have been less stupid” or “I could have not eaten so much”.  Instead use it as a short space to set your mind on making small changes from day to day to improve your life.

That’s the whole process for the day.  Pretty simple.  Do it daily and in short order you will start seeing results in your mindset.  Whether you write it in a physical copy or type it into an electronic one, just make sure to get your daily entry in. On the plus side, in both the physical and electronic copy you can go back and complete an entry from a prior day if you missed it.  That’s the only back tracking I recommend with this journal.  I’m strongly against going back and editing entries.  I think your first entry will always be your most honest entry so you should always go with it.

Which reminds me of another great benefit of going with the electronic version.  It’s pass code lockable. That should help to increase your comfort level wtih being honest.  After all this process only works if you’re being honest with yourself.  If you’re being dishonest with yourself by editing out things because you’re worried someone else might see them, you’re doing yourself a disservice.  So be honest, but stay safe by pass coding the journal.

If you want to get a hard copy of it, they are available on Amazon.  Just search for “five minute journal” and make sure you get the one by “Intelligent Change”.  Others will appear that are similar but it’s the one from Intelligent Change that you want.  I’m not including a link because my Amazon associate account is temporarily inactive.  I’ll let you guys know when I have it back up and running.

If you want to get the electronic version it is available in both the Google Play store and the Apple App store.  Just do a search for “five minute journal” and again make sure to get the one by Intelligent Change.

Whichever format you choose I highly recommend this journal and wish you the best of luck with your journalling.  I know it’s improved my mind and my focus and I hope you find the same success with it.  Have a great day.