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Archive for the ‘planning’ Tag

Quick Thought   Leave a comment

I’ve talked a bit about the Law of Attraction.  I’ve mentioned how it’s important to have faith that the things you wish for will come your way.  Jumping without a net level of faith, even.

That’s a very high level of faith.  And you might think that I’m saying it will only work if you’re willing to put all your eggs in one basket without any concern for the future.  To be clear that is not what I’m saying.

Nothing in the LOA says that you have to put yourself in a tenuous spot for it to work.  Nothing in the LOA says that you can’t prepare a little just in case.

Think of it this way.  The 2019 Chevrolet Corvette Stingray is a pretty fast car.  It can go from 0-60 mph in 3.7 seconds.  So just a little faster than my Prius.  It is a well-built car with many safety features like ABS brakes, traction control, and Active Handling.  So it’s designed to be driven hard while maintaining a good level of safety.  And I like to think of myself as a pretty good driver.  One would think between my good driving skills and the Stingray’s safety features there’s going to be little chance of a crash.  And yet I still put on the seatbelt.

I don’t put on the seatbelt because I don’t have faith in the Stingray’s design.  I don’t put on the seatbelt because I lack faith in my driving skills.  I put on the seatbelt because it’s prudent.  Because no matter how much faith I have in the myself and the Stingray there’s a world out there beyond the two of us that we have to deal with.

So don’t mistake me for saying that if you want to become rich with the LOA you need to take all your money and invest it in something risky because that’s the only way to show true faith in the LOA.  Feel free to invest some money with absolute confidence things will turn out well, but hold a little to the side.  Again it isn’t a lack of faith, it’s just prudence.

The LOA is here to help you, not ruin you by taking unnecessary risks.  Just know that when you do use it that the LOA will provide, and it will.  But feel free to be prudent and wear your seatbelt as the LOA sometimes gives us what we need, not what we asked for.  Have a great day.

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Is This Or That Food Keto?   Leave a comment

One of the questions I get the most by people considering going on the ketogenic diet is if certain foods are keto or not.  The reason being of course that they’re concerned about what they will have to give up.  The problem is the answer will always be the same, no matter what food they mention.  And the answer is no.

That’s because no food is ketogenic.  There isn’t some magical keto ambrosia out there that will instantly make you the Greek god of ketosis.  There isn’t a food out there that will put you into ketosis just by eating it. That’s not how the ketogenic diet works.  Ketogenic is an overall principle or lifestyle choice.

When you eat a diet that is high in fats, moderate in proteins, and very low carb you enter the state of ketosis.  While there are foods that are certainly more friendly to a state of ketosis, and conversely ones that are very averse to ketosis, any food can be included in the ketogenic diet within certain boundaries.

I’ll give an example.  Tonight for dinner my Dad made a pot roast with potatoes and carrots.  Now the pot roast of course is very ketosis friendly.  High in fat, moderate protein, and no carbs.  The carrots are in the middle.  In small quantities they won’t hurt your state of ketosis.  The potatoes on the other hand are not ketosis friendly.  High carb (as vegetables go), low protien, and no fat.  Having said that I could have had a small bite or two of potatoes and been fine.

So make your decisions.  Ketosis unfriendly foods in very small amounts won’t take you out of ketosis.  But where’s the line between being in and out of ketosis?  And if you have that small bite, will the small bite be enough?  Or will you indulge?  If it’s in the middle, like say a Halo Top Ice Cream, than sure, give yourself a treat, but keep it in moderation.  And of course if the food is ketosis friendly you can eat away, just don’t exceed your caloric needs for the day.  And that’s the answer to “is this or that food keto?”  Have a great day.

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.

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.

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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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.

Thinking About Starting the New Year Keto?   4 comments

As we slide in to the end of the year I’m happy to report I’ve had great success this year dropping weight on the ketogenic diet.  I’ll have one more weigh-in on Monday, the last day of the year, and barring any surprises I’ll be down just a smidge over 80 pounds for the year.

I’ve kept up with keto news all year long and the diet is only getting more popular as people see the success being had on it.  And not just in weight loss.  I feel so much better than I ever have.   Energy all day long.  No afternoon dips, or dragging my depleted body home at the end of the work day.  Why I even just completed a 48 hour fast and felt great at the end, not hungry and exhausted.  It’s just been my experience that being on the ketogenic diet is great for your body.

So perhaps you’re considering going keto for the New Year.  If so, here are some suggestions I have to start the Keto New Year off right.

First things first.  Before starting any new dietary or exercise program I’d be remiss in not encouraging you to discuss this with your doctor. When you go from a glucose fueled body to a ketone fueled one you are fundamentally changing how your body operates.  While I’ve found it very safe and effective for me, I don’t know you or your current medical situation.  So even if you have to put your start day off a little into the year, talk to a trained medical professional who is aware of your current medical situation.

Assuming you’ve already completed that step you have three days to go before January 1st, 2019.  My advice, live it up.  Probably not the advice you were expecting, I know.  But going keto means you’ll be giving up a lot of stuff you enjoy eating.  Sure you’ll get to replace it with keto friendly meals that are delicious so you will still eat well.  But there are things you enjoy that will most likely be no-no’s on the keto diet.  So take the next few days to enjoy those one last time before you commit to going keto.  Plus this will help with the next step.

Get rid of all the temptations.  If you have boxes of cereal you love to eat still in the house, you’re going to eat them.  As you transition to ketones as your primary fuel source your cravings will go up.  If the food you love is readily available you’ll fall into temptation.  And if you’re absolutely certain you can go without these foods so they won’t be a problem if they’re in the house, then why would you have a problem throwing them out anyway?  The answer is obvious, if you’re having a hard time convincing yourself to get rid of food you know you shouldn’t have, it’s because you’re inclined to have it.  Fix the problem by throwing it away.  If you’re uncertain if something is keto or not, there are plenty of online resources to answer the question for you.

After you’ve gotten rid of the bad stuff you obviously want to stock up on the good stuff.  Again, do a little research on what you can and can’t eat.  Create a short list of stuff on the “can eat” list that you love.  Have plenty at the house.  If you’re hungry and you have keto friendly foods that you love to eat already within reach you’re much more likely to stay on track.

The next step is important.  Let the people in your life know you’re going keto.  This helps for two reasons.  First, it keeps them from being a stumbling block to you, even unintentionally.  Let them know that for the next few months you have to restrict your food choices and avoid places where you’ll likely cheat.  It takes several months of adaptation before you can safely take a keto day off and get right back into ketosis afterwards.  So by telling them in advance it’ll help you avoid awkward moments when you’d have to say you have to decline their invitation out.  The second good thing is accountability.  If your friends and family are aware you’re going keto and what that means they’ll be there to help keep you honest.  Accountability was a great tool for me when I first started.  That’s why I decided to post progress pics on my Instagram.  If I strayed too much the pics would show it.  So I didn’t.

Which brings me to my next suggestion.  The first day take a pic of how you look.  You don’t have to share it on Instagram like I did, but I do think you’ll be amazed at how much support you’ll get if you do.  At least have the pic for yourself so you can take a new one every month so see how you’re progressing.  Going back and viewing my progress in pictures has been wonderful, and helps keep me honest.

Finally, mark March 1st on your calendar.  This will be the point where you’ve gotten two full months of keto under your belt, which should be way looser by now.  This is the amount of time you should be committing yourself to before entertaining straying from the ketogenic diet.  While you’ll see results in the first week or two, it’ll take at least 6 weeks before you fully adapt and are experiencing all the benefits.  If you just give the diet a week or two you’re not really giving it sufficient time to be completely effective.  So spend the next few days mentally preparing yourself for two months of dedicated keto.  And this means no cheating.  I’ve said this before, if you start a diet looking for ways to cheat you should just not start the diet.  You aren’t truly committed to it.  Two months may seem like a long time but my first two months flew by.  After your two months are up if you’d like to take a day off from keto to reward yourself, go ahead.  Just don’t go crazy when you do, and I’d recommend fasting the day after to get your right back in ketosis.

So that’s my list.  If you have any other ideas, please leave them in the comments below.  Agree/disagree with anything I’ve said, comment on that too. I’ve had great success with the ketogenic diet, and understand it pretty well, but I wouldn’t consider myself the final say on these things and would love to discuss any differences of opinion.  I hope you had a great day today.  I hope you have three more wonderful 2018 days.  And I hope you hit the ground running come 2019.  See you soon.