Day 368 - Three Something Wednesday

Not much response to the riddle, trivia yesterday. Perhaps a bad selection from the fun bag on my part. Lets give it another day and see if anyone takes a peek back to yesterday for a crack at any of these before I give out the answers. I know one member of my family who I believe peeks in here from time to time should recognize that castle. "Should", being the operative word there.

So what shall we do today?

Lets do something responsible for ourselves, something sincere for someone else, and something a few notches outside of our comfort zones.

Here are my three somethings...

For Myself:
Spend some time in reflection upon a commitment I've made? No More Fast Food.
A year ago yesterday I made that commitment. For the last 8 months of 2010 I bet I didn't eat a fast food meal more than 5 times in total. Here in 2011, I bet I've had a dozen. While not a all out fall of the wagon collapse of this commitment, I think it is safe to say I have a limb or two hanging over the wagons edge.

Today I am committing to getting those limbs safely back within the wagon but reaffirming to that commitment to change. Next week I expect to be released from the hold I've been placed on from lifting weights and strenuous exercise while I recover from last weeks surgery. I will be ready; man I can't wait to grip that bar and knock it around. Fast food will not benefit me in any way towards reaping maximum benefit from that exercise. Choosing to eat No More Fast Food will!

For Someone Else:
I am hoping others, YOU,  who read this will join me in this sincere act for someone else.
The someone else is Lynda over at Taking Less Space. In her post linked there from yesterday she stepped up bravely and owned up to having slipped up hard on the diet yo-yo. Please go read for yourself and help her any way you can.

For Lynda, this is what I have for her to ponder this day... Think, just stop and think quietly (after you read this post of course). Listen to the voices inside right now, who do you hear? I am willing to bet the $3.49 in my pocket that your Evil Inner Dialogue is back and louder than ever. Now listen harder to that evil, can you identify what its been feeding off of that has pumped up it's volume in your head? Find it, whatever it is, and focus on improving/eliminating that one loudest source of evil. For now, forget about all the other sources of angst, today they are not important. One day, today, you can choose to find & fix the primary root of your weight gain. This you can do, today, tomorrow and any day you choose.

Outside My Zone:
I'm going to have some fun with this one, I can't help myself; sorry (not). I have a personal purchase to make soon; not going to say what it is here to protect surprise factor from onlooking eyes. In most buying situations I do not haggle price much if at all. This item does have some room for price haggling. So I am going to haggle my face off.

The amount I may be able to haggle down is irrelevant as I have no intention of making the actual buy today, my need today is product comparison. The fun will come from observing the reactions of the store sales people as I drag them through a haggling that is really more of a hazing.

Do you have three somethings?

Responsibility 199 - Gotta Do It!!

Day 58 - Change #8

As I noted yesterday I did order my new laptop computer back as my reward for attaining & holding 20% progress, it should arrive in a week or two tops. It slipped my mind last week to mention that I had posted my progress pictures for hitting 20% progress. So far so good, I see a bit more progress in these latest pictures. Next set will come when I get to 30% progress.

Want to see a real cool before and after set. Just Look HERE at John's before and after! I read a few articles about his loss, none go into any detail on how he did it other than stating it was diet and exercise that helped him lose more than 100 pounds.

The word diet can mean many things; was John on a certain diet program or regimen? Perhaps a FAD diet of pre-boxed foods, pills or anything other commercial product we'll soon see him as a spokesperson for? Or was good ole eating balanced, portion controlled meals John's method of success? How about John's exercise, did he just get out there and move his body? Or did he Tae-Bo his loss away?

Celebs who have rapid body transformations and do it without surgery usually have allot of help getting it done. Generally they can afford to hire the best trainers, nutritionists, personal chefs, etc. to get the job done. Good for them for being able to do so. Certainly I wish I could dump a bunch of dollars, and added time, into getting this done smarter and faster. But we know that is not necessary. A slow, steady, disciplined approach to exercise with balanced & portion controlled eating will get the job done. I'm just curious what John did. Oh, and King Ralph is still one of his better movies in my silly opinion.

Changing subjects to the subject of change. It is time for another change to be added to the list of those I intend to commit to. This latest change...

Change 8...

• Drink 2 liters of water a day

Really, is this really necessary? Honestly I have no idea how much water one should drink or whether or not increase water intake really helps shed weight. Recently I read that you should take in 1/2 ounces of water per pound of body weight each day. Yeah, sorry but I doubt I have ever drank over a gallon of water a day which is what the math here would come out to for me.

This change makes sense to me because I have found on days I drink a liter during the day at work and then another in the late afternoon through the evening I have better days. With the water in the gut those voices that would have me believe I am hungry are not as loud. Yes, I am in the USA, so why liters? My water bottle is a 1 liter bottle. Fill from the Brita UltraMax dispenser I purchased just for this & placed in our refrigerator each morning before I leave and then again when I get home, that's the plan.

Do you drink a predetermined amount of water daily?

Responsibility 199 - Gotta Do It!!

Day 51 - Change #7

Dinner last night was scrumptious. Grilled Cedar Plank Cayenne Salmon with a side of Lemon Quinoa. Kept it quiet healthy yesterday since I took the day off exercise. I also made a chili sauce from Greek yogurt to go with the fish which was good too.

Hockey Update: The Blackhawks were definitely the better team on the ice last night and for it they grabbed a 3-2 series lead in the quest for the Stanley Cup. One more, just ONE more win is all they need to claim that trophy for the first time in my lifetime.

Now if you think that I am the hockey fanatic I come off to be you would be right, I am that indeed. But I am not the only Blackhawk fanatic in our home, in fact I pale in comparison to my wife. here she is with pom-poms ready to celebrate at any opportunity.

And here she is giving those pom-poms a workout after a Blackhawk goal, gotta love her...

Last week I passed on noting another change to commit to, it was Memorial Day last Monday and my post on that day was to have nothing to do about me.

In thinking about commitments this morning I do have another to add to the list. As the length of my mission grows longer I have the benefit of reflecting upon my efforts to review what has helped and what has not. It is not hard at all for me to look at my behavior today, compare it to my standard behavior over 51 days ago, and know why I have thus far been successful.

There are so many minor changes that are adding up, and then there are those few macro changes which are the backbone of the new me. Those macro changes are what I seek in identifying changes for this list I've been assembling.

This latest change...

Change 7...

• Eat fruits and vegetables every day

It doesn't matter how many servings, although in general the more the better. Looking back at the past seven weeks I have had days where I have eaten as few as three or as many as eight servings of fruits and vegetables combined. Why this change is worthy of noting is simply the impact it has had. The old me did not eat fruits and vegetables daily. On days I did manage to get some I'd eat one or two servings tops.

There certainly is allot to be said for the quality of your food contributing the quantity of your health. Fruits and vegetables certainly qualify as quality foods. My having chosen to replace snickers bars for apples, to replace six-slice bacon & cheddar omelets for green pepper & onion egg white omelets, to replace a big bowl of fruit loops for a garden salad, to replace pringles chips for a vine of grapes... having made these choices have me on my way to being healthy.

My favorite fruit lately has been Watermelon which is abundant in the grocery stores now. I've been eating so much the casual onlooker may feel I need a 12-step program for my addiction. Veggie wise I've been working Onions into dishes in more creative ways lately. A super versatile veggie.

What are your favorite fruits & veggies?

 
Responsibility 199 - Gotta Do It!!

Day 37 - Change #6

Hope everyone out there had a great weekend. Mine was good and accented by a Chicago Blackhawk victory to advance to the Stanley Cup finals for the first time in 18 years.

We were at a soccer game for my son so we didn't get to see the game on TV or hear it on the radio, but you can be sure I had my Blackberry browser in constant refresh getting score updates.

Right after the game my wife & I went right to Dick's Sporting Goods and got our Conference Championship t-shirts. Yes we are that into our hockey!

Here is one of the shirts, this one is my wife's; mine is black and way cooler than hers. But of course she looks better in hers than I do in mine...

This week's commitment to change is about exercise. So far the only exercise I have formally committed to is taking the stairs at work. I've said in past posts I want to exercise 'x' amount this week, or 'y' amount that week. In my five weeks on this mission I am beginning to get an idea of what the minimum amount of exercise needed is to help ensure weight loss as long as my eating is balanced & portioned properly, or, if it isn't then help ensure I maintain weight at least. At least I think I have a better sense of that anyhow.

Therefore, here it is...

Change 6...

• Exercise 4x weekly, 2x Cardio and 2x Strength; minimum

For the past couple of weeks I have done this at least, some days more. Certainly I will strive to do more and some weeks I will be able to do more. Yet reality is some weeks this will be it. But what I am also saying within this commitment is that if I am serious about getting healthy, and I am, I am also saying I believe I must be disciplined enough to make the time for exercise 4x a week.

Ok, back to what is important, who else out there is getting amped up over the Blackhawks?

Responsibility 199... Gotta Do It!!

Day 30 - Change #5

Time to commit to another change. This week's is a food commitment. Well, maybe it is a behavior commitment. That makes no sense, everything we do to get healthy is a behavior commitment. Yep, it is a food commitment. Why am I rambling?

For perspective, I know for a fact I have done great harm to myself in not knowing when enough is enough. Not necessarily when eating a meal, sure there too, but I am talking about on a daily basis. Eating late is something I've done out of habit for years. Dinner may be at 5, 6, or 7 p.m., and bed time a few hours later. But seldom a day would go by I wouldn't eat another snack, sneak a nibble of something, just before bed. And I am not talking a 100 calories snack, nope. Two or three times that amount most likely and more so on some evenings. Why? No idea. But I know it is not only not healthy, but I know I cannot get healthy if I allow myself to do so. Therefore...

Change 5...

• Don't eat after dinner

For the past month I have lived this change, minus one or two days, and my progress to date certainly has something to do with not eating anymore after dinner is done. So today it just seems to make sense to chalk it up as a change to commit to.

Have you made any commitments to change lately that are making a difference in your life?

Responsibility 199... Gotta Do It!!

Day 23 - Change #4

Hope everyone had a good weekend and a successful week last week. A new week is here, welcome to another Monday.


Monday's are change days for me in my mission. These have been the hardest posts I make each week. You would think it may be easy since I am in no doubt making many changes from the old-unhealthy me to the new-healthier me. When it comes to this post it is not just about changes, but about a sincere commitment to that change. As well they are meant to be beyond the obvious, e.g. eating better, getting in some exercise, etc. This is only my 4th change and identifying impacting changes that really define a new me are not no-brainer's, I take them seriously.

This week's change may not seem like a real change to some at first but instead a want or a goal, however it definitely is a change for me.

Change 4...

• REWARD MYSELF FOR SUCCESS

Huh... Reward myself? Yep, rewarding myself is not a behavior, or better yet not a discipline, which I have ever practiced genuinely when it comes to my health. In the past if I wanted something, I went and got it. Not much thought to whether I deserved or needed it. If I didn't want something then I avoided it. Not much thought to whether I might be better off for having it. Sound familiar at all? It sounds like my old eating / exercise habits to me.

What I've been missing is a discipline to identify that bridge between my health behaviors (good and bad) and which are in my best interest and that of my family both today and in the future. Rewards may be part if that bridge, that discipline, I'll need to sustain momentum and motivation through to the end of this mission and then maintain a healthy lifestyle forever onward.

Is self-reward really necessary? Can't I just get it done without a 'carrot' to chase? Perhaps, probably, or; maybe not. Let me try and add a hint of I am placing self-reward into perspective. Here I am talking about rewards for healthy behavior. What about my professional behavior? My career is filled with plenty of risk and thus plenty of consequence & reward is present. I've done well to attain much reward. Why? Because I've always known what my efforts can bring me if I work smart; the tangible financial gain and the intangible sense of being valued if not necessary. Knowing these rewards are there to be had, I've chased them. Same could be said for my behavior towards family and marriage. The tangible fulfillment of the want for love & companionship, and the intangible sense of pride from providing for the needs of those I love. Knowing these rewards are there to be had, I've worked smart at being a good husband and father.

So, what about being healthy? As all of us driven to lose weight have made the decision to learn what healthy behaviors are and finally acknowledged the tangible and intangible benefits of being healthy are there to be had if we want them. But, for whatever reason, as clear and righteous as those benefits are now becoming apart of us; we've really known them for years but ignored them until recently. For some of us decades of ignorance is in our wake. Together we could fill hundreds of blog pages listing these benefits. But listing them is not my intent here. My intent with committing to a new change weekly is to forge behaviors that will increase my chance of succeeding in my health mission so that my health becomes as great as the successes I have achieved in career and marriage.

I chose to see myself as victorious!

I acknowledge my accomplishments by celebrating my successes small & large in ways that motivate me to go on and achieve my ultimate goal.

I control who I am, I've acknowledged that several times in this blog. Part of that acknowledgement means realizing I control what makes me feel good and keeps me going for more.

There you have it, my change for week four; I will reward myself for success.

What about the actual rewards. Oh worry not, my mind is in hyper-drive working through that detail believe me. Those thoughts aren't ready to put on paper and share yet, but they will be very soon; later this week soon. I've all but decided to set up rewards as I achieve each 10% mark in my mission; for me 10% = 12 pounds. As I am close to that first mark now, I have to get this nailed this week. Stay tuned...

How about you, do you reward your successes and if so how?

Responsibility 199... Gotta Do It!!

Day 16 - Change #3

Before I get into this weeks commitment to change, Change #3, I must say I dodged the Sunday bullet just as well as I did the Saturday shot. Caesar Salad was what I placed in my plates center and in a larger portion than I'd usually take so that there would be less room on the plate for other tempting stuff. The rest of what I placed on my plate were small portions of veggies or seafood. My one treat, a thin slice of roast beef. Man the food was good too; I would've had four or five plates of all the deliciousness three weeks ago, but instead today I had one and a half plates both of which had caesar salad blocking and tackling for me. Took the water bottle along again too... thanks again for those tips, they sure helped!

Change #3, hmmm, what is it going to be this week? This may seem like an easy one but I list it because I've learned that it is extremely important. Just last week I had a re-affirmation of just how important it is. Last week I had one 'red' meal. Going into last week I committed to have less red entries and exercise more than week once; both accomplished. Reminder, a red meal refers to when I log that meal in my food log in red ink which indicates I've missed the mark entirely in terms of healthy balance & portion. Meals well balanced and portioned; green ink. Meals just OK; blue ink.

In week two the one red meal I had was at dinner where I ate more steak than I should have. The steaks were small at about 4 ounces each; I had two. Three weeks ago a small steak in my eyes was 12 ounces. Oh how fast change can happen. Back to the 'red' day, yep you guessed it, I skipped breakfast. Actually I got it in late and what I ate was barely a mid-morning snack really. The rest of that day I struggled more with hunger pains than most days of late. Since starting this mission I've been good about eating breakfast and have definitely felt the difference in the days energy level and ability to dismiss hunger pains. So this is an easy one...

Change 3...

• Do Not Skip Breakfast

Goals for the coming week will be to exercise at least 4 times, two of each cardio and weights.

Did you get in your breakfast today?

Responsibility 199... Gotta Do It!!

Day 9 - Change #2

Yesterday I was doing some reading on exercise and eventually had to stop as information overload was inciting a headache. But one oddity I read stuck with me for humor sake more so that sensibility sake. The tip suggested that if you work at a desk, and I do, then you need to take up the 'art' of fidgeting. Yes, it referred to fidgeting as an art. Apparently fidgeting can help you burn up to 350 more calories a day than not doing so. Great to know but I may be hosed on this one as I am not much of a fidgeter.

This article is on my mind this morning as I am about to decide on another change to commit to help me succeed in my mission. Worry not, I am not going to commit to fidgeting more. However, since they would have us believe that fidgeting is a form of exercise (trying not to laugh as I type here...) I am chalking up an exercise related change today.



CHANGE 2...

• TAKE THE STAIRS AT WORK DAILY

The building I work in is three stories, I work on the third floor. Yet I almost always take the elevator up and down every time I must go up or down. Now I do take the stairs occasionally, usually when others I am walking with opt for the stairs. Two flights of stairs doesn't sound like much, certainly doesn't look like much, but boy oh boy when I get those two flights behind me I am winded and my lungs work for several minutes before my breathing returns to normal. Gasping for air sucks. Masking the fact that you are gasping from others sucks even more. Therefore I choose to work at reducing my gasping ways when it comes to these stairs. Tackling them head on is the only way I know to do that. Just climb them more and more until I gasp less and less. If someone knows a better way, please share.
Stairs here I come.

Responsibility 199... Gotta Do It!!

Day 2 - Need for Change

Good morning. Change is on my mind this morning. This challenge will take many many weeks to accomplish. Perhaps more than a years worth. Well if I do it in a healthy manner it definitely should take anywhere between 1 & 2 years. Lets hope closer to 1 than to 2... CHANGE, back to change.

In realizing the journey will be a long haul I figure that I need to make changes to my lifestyle that I will commit to absolutely to help me along. The question is what change to make first? Another question, how many changes do I have to make to bring about the results I seek? Certainly there is more than 1 that I should make. Heck, if there was only 1 change I needed to make to pull this off then this would be a snap, wouldn't it? Truth is I don't know how many changes I need to make. But, I figure I need to make 1 change to get started. And if I commit to making 1 change per week then at some point they'll all start working together and making a difference. That is my hope anyhow.

So here it is, CHANGE 1...

• NO MORE FAST FOOD

Fast food is not the evil that some would have you believe. The notion of suing fast food chains because they made you fat, or taxing fast food because it increases the burden on society to care for the obese among us is just insanity. Fast food is a choice, a personal choice we make for reasons of our own volition plain & simple. I am obese because I chose to make bad decisions when it came time to decide what to eat, whether to exercise or not, etc... not because fast food restaurants are all over the place.

That said, I realize that fast food is definitely a contributing factor of my obesity (I called it a 'condition' in my day 1 post - truth is that condition is my obesity so I shall call it what it is going forward). I chose to allow fast food to be a factor to my obesity, and, now I chose that it will no longer be a factor. From this day forward I shall absolutley no longer trade dollars for unhealthy calories at fast food restaurants.

Responsibility 199... Gotta do it!!