Hey There,
I have been doing a bit of floundering in my mission.The needle did not change since we last spoke and with the year half over, I still have 63 more lbs to lose. I have not really been motivated to blog since I have not been doing really awesome. I reminded myself that I set up this blog as an accountability tool first and foremost so I need to get on here even if I am not doing well. Maybe especially when I am not doing well. It is not that I am worried I won't lose all the weight because I am certain of that. I am just really set on losing it all by Christmas and I can't afford to flounder anymore. So ... today I re-commit!
I can do it!
I have been struggling in the sleep department so I thought I would talk about sleep a bit. It seems that most people I talk to about sleep say they don't get as much as they want, and I am the same.
I have been trying to make sleep more of a priority this past week and I have been doing better for the most part.
If you wish you were getting more sleep, join me this week and turn off the TV, turn of the iPad and invest at least 7 hours in yourself for sleep. I know it makes a difference for me and I bet it does for you too!
My Goals for this week:
1) Get at least 7 hours of sleep a night.
2) Work out at least 5 times.
3) Drink at least 100 oz of H2O each day.
Have a great week!
Scuba
Tuesday, July 7, 2015
Tuesday, June 23, 2015
Day 179 of 103in365 *Round 3* 40/103
Hey There!
I gained back 3 lbs this week. (sad trombone)
My eating was not the best this week, to put it mildly. This was the primary malfunction as I performed several workouts and did some extra walking too. It was just portion sizes and eating too late.
This is not news for most people, but I was just reading that 75% of weight-loss is about diet and the remaining 25% is exercise, I have heard different percentages in the past, but the point remains the same. If you reduce what you put into your mouth, and/or eat healthier and better foods and live on more calories than you eat, you will lose weight. Burn calories and build lean muscle through exercise too, but make sure you aren't talking yourself into those donuts or that cheeseburger because you "earned it." What you put into your mouth, or don't put into your mouth as it were, is the most important thing.
Intellectually I know this, and at the same time, I did not become 325 lbs because my default diet and diet tendencies are not riddled with issues. I will get there one day soon, and until then, I continue to fight the good fight which has its good weeks and its bad weeks. As long as the good weeks vastly out number the bad, I will end up on top!
Have a great week and don't forget to live on more calories than you eat!
Steve
I gained back 3 lbs this week. (sad trombone)
My eating was not the best this week, to put it mildly. This was the primary malfunction as I performed several workouts and did some extra walking too. It was just portion sizes and eating too late.
This is not news for most people, but I was just reading that 75% of weight-loss is about diet and the remaining 25% is exercise, I have heard different percentages in the past, but the point remains the same. If you reduce what you put into your mouth, and/or eat healthier and better foods and live on more calories than you eat, you will lose weight. Burn calories and build lean muscle through exercise too, but make sure you aren't talking yourself into those donuts or that cheeseburger because you "earned it." What you put into your mouth, or don't put into your mouth as it were, is the most important thing.
Intellectually I know this, and at the same time, I did not become 325 lbs because my default diet and diet tendencies are not riddled with issues. I will get there one day soon, and until then, I continue to fight the good fight which has its good weeks and its bad weeks. As long as the good weeks vastly out number the bad, I will end up on top!
Have a great week and don't forget to live on more calories than you eat!
Steve
Tuesday, June 16, 2015
Day 173 of 103in365 *Round 3* 43/103
Hey There!
It was a no loss and no gain week over here.
I could have done better on my goals this week. I did not hit this week with the intensity that I needed to.
Goals for this week:
1) Get at 7 or more hours of sleep each night.
2) Get more intense on my 7 pm Goal
3) At least 4 workouts with weights.
Bottom line, I am going to beef back up the intensity!
Get intense about your goals this week and lets make some progress!
Have a great week!
Scuba
It was a no loss and no gain week over here.
I could have done better on my goals this week. I did not hit this week with the intensity that I needed to.
Goals for this week:
1) Get at 7 or more hours of sleep each night.
2) Get more intense on my 7 pm Goal
3) At least 4 workouts with weights.
Bottom line, I am going to beef back up the intensity!
Get intense about your goals this week and lets make some progress!
Have a great week!
Scuba
Monday, June 8, 2015
Day 164 of 103in365 *Round 3* 43/103
Hey There!
So that happened!
The scale says I lost 6 LBS this week! I am not sure if that is really even possible. I could hypothesize about how the scale could make such a sudden jump in a week, and I have already done that, but I am not going to waste your time and my time and talk about that here. Instead, I am going to take the WIN and use the momentum!
I really made a big effort this week to do something different. If you want something different, you need to do something different, so that is what I did. My amazing wife got up with me at 3 times this week to work out. In those workouts, I started with some cardio, then spent most of the workout on weights. In total, I did 4 workouts in the past 7 days where I did some cardio and focused on resistance training for most of the workout. I also did some additional walking of course. Getting out there and just walking has been my bread and butter this time around.
I made some substantial progress on my 1 week goals. I was really successful with my "7 PM Challenge" this week. It is not that I am not eating at all after 7 pm, rather if I need to eat something I am not eating simple carbs.
Instead I am eating:
1) a bit of sliced turkey
or
2) a few almonds
or
3) a bit of fruit
or
4) some veggies with a bit of hummus
or
5) a smidge of something else that is a much better choice than simple carbs.
I'd say that at least 3/4 of the time, I am eating a bit of something after 7 pm, just in line with that list instead of a 2nd dinner.
I am also doing better with water intake, although I did not complete my goal every day this week.
I picked back up on using doTERRA's Slim and Sassy Blend this week too. I had not been using it as often in the past two weeks, but many times this week I put 3-5 drops in a bit of water to make a "weight loss shot"right around my meal times and I can feel a real difference!
So, big progress on my 3 weekly goals! Water, weight training and my "7 PM Challenge."
I hit my 3 week goal a week early since I dropped below 278 and I am sitting at 277. 277 still feels like a lot, because it is, but it is also 44 LBS down from 320!
I have been thinking of something else that is different this round and was missing on the other 2 rounds. I think that I came up with the "secret sauce" difference. This time around, I am not just focused on losing these LBS, although this blog might make it seem like that sometimes. Instead, I am really making many lifestyle changes and I am thinking and living like a fit person (not all the time but most of the time) and my body and my weight is catching up to where my mind already is. In my mind's eye, I have already reached my goal and it feels great! The rest of the year is about living the way I have been living, when I have been on track like this week, and make it reality! That, I am sure, will feel exponentially better!
My 3 week goal is to lose another 8 LBS to drop me into the 260s. Its doable if I am intense for 3 more weeks like I was this last one.
My goals this week are:
1) Drink at least 100 oz of H20 a day.
2) At least 4 workouts with cardio and resistance training.
3) Keep at the "7 PM Challenge."
Have a great week and its about progress, not perfection!
Scuba
P.S. Here are some updated pictures to compare. The pictures on the Left are from 2012 when I was 318 lbs. The ones on the Right are from today and I am weighing in a 277 lbs.
So that happened!
The scale says I lost 6 LBS this week! I am not sure if that is really even possible. I could hypothesize about how the scale could make such a sudden jump in a week, and I have already done that, but I am not going to waste your time and my time and talk about that here. Instead, I am going to take the WIN and use the momentum!
I really made a big effort this week to do something different. If you want something different, you need to do something different, so that is what I did. My amazing wife got up with me at 3 times this week to work out. In those workouts, I started with some cardio, then spent most of the workout on weights. In total, I did 4 workouts in the past 7 days where I did some cardio and focused on resistance training for most of the workout. I also did some additional walking of course. Getting out there and just walking has been my bread and butter this time around.
I made some substantial progress on my 1 week goals. I was really successful with my "7 PM Challenge" this week. It is not that I am not eating at all after 7 pm, rather if I need to eat something I am not eating simple carbs.
Instead I am eating:
1) a bit of sliced turkey
or
2) a few almonds
or
3) a bit of fruit
or
4) some veggies with a bit of hummus
or
5) a smidge of something else that is a much better choice than simple carbs.
I'd say that at least 3/4 of the time, I am eating a bit of something after 7 pm, just in line with that list instead of a 2nd dinner.
I am also doing better with water intake, although I did not complete my goal every day this week.
I picked back up on using doTERRA's Slim and Sassy Blend this week too. I had not been using it as often in the past two weeks, but many times this week I put 3-5 drops in a bit of water to make a "weight loss shot"right around my meal times and I can feel a real difference!
So, big progress on my 3 weekly goals! Water, weight training and my "7 PM Challenge."
I hit my 3 week goal a week early since I dropped below 278 and I am sitting at 277. 277 still feels like a lot, because it is, but it is also 44 LBS down from 320!
I have been thinking of something else that is different this round and was missing on the other 2 rounds. I think that I came up with the "secret sauce" difference. This time around, I am not just focused on losing these LBS, although this blog might make it seem like that sometimes. Instead, I am really making many lifestyle changes and I am thinking and living like a fit person (not all the time but most of the time) and my body and my weight is catching up to where my mind already is. In my mind's eye, I have already reached my goal and it feels great! The rest of the year is about living the way I have been living, when I have been on track like this week, and make it reality! That, I am sure, will feel exponentially better!
My 3 week goal is to lose another 8 LBS to drop me into the 260s. Its doable if I am intense for 3 more weeks like I was this last one.
My goals this week are:
1) Drink at least 100 oz of H20 a day.
2) At least 4 workouts with cardio and resistance training.
3) Keep at the "7 PM Challenge."
Have a great week and its about progress, not perfection!
Scuba
P.S. Here are some updated pictures to compare. The pictures on the Left are from 2012 when I was 318 lbs. The ones on the Right are from today and I am weighing in a 277 lbs.
Tuesday, June 2, 2015
Day 158 of 103in365 *Round 3* 37/103
Hey There!
Back on track! I lost 1 LB this week! Even though it was only 1 pound, I feel like I am back on the wagon!
I made some good progress on my goals this week. I drank more water and I ate better. I made progress on my After 7 Challenge. I made a few slips and I also did much better than I had been doing.
Goals for this week:
1) Keep going on my water goal. At least 100 oz a day.
2) Keep going on my After 7 Challenge. No food after 7 with the exception of a small amount of protein or vegetables if I feel like I really need something.
3) Add in weight training to my work outs as I dd at the gym yesterday and walk walk walk.
I am really hoping for at least 2 LBS this week and I will get it if I get intense with those 3 goals and keep going on all the other stuff I am doing.
Have a great week!
Scuba
Back on track! I lost 1 LB this week! Even though it was only 1 pound, I feel like I am back on the wagon!
I made some good progress on my goals this week. I drank more water and I ate better. I made progress on my After 7 Challenge. I made a few slips and I also did much better than I had been doing.
Goals for this week:
1) Keep going on my water goal. At least 100 oz a day.
2) Keep going on my After 7 Challenge. No food after 7 with the exception of a small amount of protein or vegetables if I feel like I really need something.
3) Add in weight training to my work outs as I dd at the gym yesterday and walk walk walk.
I am really hoping for at least 2 LBS this week and I will get it if I get intense with those 3 goals and keep going on all the other stuff I am doing.
Have a great week!
Scuba
Tuesday, May 26, 2015
Day 151 of 103in365 *Round 3* 36/103
Hey there!
I have great news and I have good goals. I wills start with the great news.
Last year I had some blood work done and my Doc was concerned about my high cholesterol. My diet and lack of exercise were no bueno so I was really not surprised when my results came back. My Doc is great and instead of putting me straight on meds, he gave me a chance to see if I would be able to correct the situation naturally. Challenge eventually excepted!
This morning I received a call from my Doc and I quote, "Your cholesterol is Excellent!" Go Scuba, Go Scuba!
I credit my turn around to two primary factors.
1) Changing my diet by cutting out fast food and making more strategic choices all around with the foods I choose to put into my mouth. (eg: egg whites, lean meats, more veggies ect. not all the time but more often than not.)
2) For 6 months now I have been taking doTERRA supplements, namely all 3 of the supplements in the Lifelong Vitality Pack. Many many people have seen seen their cholesterol go down after taking this pack for a few months, and now I am one of them! (Next I am going to work with my Doc to see if I still need to be taking my high blood pressure meds.)
Now I will talk about the good goals I have for this week that are a response to gaining back the 2 lbs that I lost last week. I have this invisible barrier at 280 that I just need to get intense about busting through. This whole journey of mine has been about setting goals and challenges for myself and achieving them. This is my current one.
My 3 week goal is to get past this 280 hurdle and weigh, at most, 278 3 weeks from now. I am at 284 today. 6 lbs in three weeks is totally doable, and it will be a significant statement for me since that has been an allusive achievement for multiple reasons. I have a few theories as to why this is and I have talked about them before so I will not bring them up again now. The bottom line is that I need to get back to my former intensity and Rock the Party that Rocks the Party!
I will get back to regular walking and I am going to add back in some resistance work. If it's heavy, I am going to lift it! I am also going to put increased effort into the portions I am eating and when I am eating them. (My 2 biggest Nemesis.) How much food and how late I am eating continue to be where I struggle. Even though what I am eating is WAY better than what I used to eat, portions and late night eating are battles I have yet to consistently win.
My goals for this week are:
1) Eat only the reasonable portion that is on my plate at the start of a meal and no re-loading the plate.
2) No simple carbs after 7pm. I will only eat a small amount of protein or veggies if I feel like I need to eat something after 7pm.
3) Work even harder on my goal of hydration. I will drink at least 100 oz of H20 every day.
Take away for this week:
It is one thing to stumble. We will stumble. It is quite another thing to learn from our stumbles and the stumbles of others and to set and meet smaller goals to help break on through to the other side of the stumbles. It is by doing this that we will ultimately reach our larger goals.
Have a great week!
Scuba
I have great news and I have good goals. I wills start with the great news.
Last year I had some blood work done and my Doc was concerned about my high cholesterol. My diet and lack of exercise were no bueno so I was really not surprised when my results came back. My Doc is great and instead of putting me straight on meds, he gave me a chance to see if I would be able to correct the situation naturally. Challenge eventually excepted!
This morning I received a call from my Doc and I quote, "Your cholesterol is Excellent!" Go Scuba, Go Scuba!
I credit my turn around to two primary factors.
1) Changing my diet by cutting out fast food and making more strategic choices all around with the foods I choose to put into my mouth. (eg: egg whites, lean meats, more veggies ect. not all the time but more often than not.)
2) For 6 months now I have been taking doTERRA supplements, namely all 3 of the supplements in the Lifelong Vitality Pack. Many many people have seen seen their cholesterol go down after taking this pack for a few months, and now I am one of them! (Next I am going to work with my Doc to see if I still need to be taking my high blood pressure meds.)
Now I will talk about the good goals I have for this week that are a response to gaining back the 2 lbs that I lost last week. I have this invisible barrier at 280 that I just need to get intense about busting through. This whole journey of mine has been about setting goals and challenges for myself and achieving them. This is my current one.
My 3 week goal is to get past this 280 hurdle and weigh, at most, 278 3 weeks from now. I am at 284 today. 6 lbs in three weeks is totally doable, and it will be a significant statement for me since that has been an allusive achievement for multiple reasons. I have a few theories as to why this is and I have talked about them before so I will not bring them up again now. The bottom line is that I need to get back to my former intensity and Rock the Party that Rocks the Party!
I will get back to regular walking and I am going to add back in some resistance work. If it's heavy, I am going to lift it! I am also going to put increased effort into the portions I am eating and when I am eating them. (My 2 biggest Nemesis.) How much food and how late I am eating continue to be where I struggle. Even though what I am eating is WAY better than what I used to eat, portions and late night eating are battles I have yet to consistently win.
My goals for this week are:
1) Eat only the reasonable portion that is on my plate at the start of a meal and no re-loading the plate.
2) No simple carbs after 7pm. I will only eat a small amount of protein or veggies if I feel like I need to eat something after 7pm.
3) Work even harder on my goal of hydration. I will drink at least 100 oz of H20 every day.
Take away for this week:
It is one thing to stumble. We will stumble. It is quite another thing to learn from our stumbles and the stumbles of others and to set and meet smaller goals to help break on through to the other side of the stumbles. It is by doing this that we will ultimately reach our larger goals.
Have a great week!
Scuba
Tuesday, May 19, 2015
Day 145 of 103in365 *Round 3* 38/103
Hey There!
So another week down and another 2 LBS down!
I am looking at the fine tuning that I need to do in my weight loss follow through, because I feel like I can be more consistent than I have been. At the same time, I am losing LBS doing what I am doing right now so I am certainly not complaining!
I am having so much fun and I am feeling so much better all around! I am almost down to my lowest in any round of 103in365 that I have done. I think I have gotten as far down as 40 or 41 LBS. I am going get there in the next week or two and then it will be all uncharted territory. After that, I will weigh less than I have weighed in more than 5 years and when I get down at total of 70 LBS I will be back and my wedding weight almost 11 years ago! CRAZY! I still am going to lose 33 more LBS after that and I will be lighter than I have been in 20 years!
Something really cool happened this week that I wanted to share! I was holding our youngest son and, just for fun, I stood on the scale. He is about 35 LBS right now. He and I combined did not equal how much I weighed this past Christmas! CRAZY!
It was so cool see that I have lost more than a healthy 2 year old! (He is 2 tomorrow!) He is pretty heavy Ya'll. Especially if I hold him for any period of time and that is what I do not have to carry around anymore, (ever again) and I am just getting started!
Take away for this week: Even if things are going good, it is always a good idea to take a look at what you are doing and see if there is anything you can "fine tune." Achieving our goals and evolving more and more as a person requires self refection and self assessment. Don't forget to celebrate the progress you are making towards your goals too! Even you are just a little bit closer to meeting your goals, that is awesome!That is something to build on and feel really good about! Remember what I have been saying for weeks now. It is about Progress not Perfection!
Have a great week!
Scuba
So another week down and another 2 LBS down!
I am looking at the fine tuning that I need to do in my weight loss follow through, because I feel like I can be more consistent than I have been. At the same time, I am losing LBS doing what I am doing right now so I am certainly not complaining!
I am having so much fun and I am feeling so much better all around! I am almost down to my lowest in any round of 103in365 that I have done. I think I have gotten as far down as 40 or 41 LBS. I am going get there in the next week or two and then it will be all uncharted territory. After that, I will weigh less than I have weighed in more than 5 years and when I get down at total of 70 LBS I will be back and my wedding weight almost 11 years ago! CRAZY! I still am going to lose 33 more LBS after that and I will be lighter than I have been in 20 years!
Something really cool happened this week that I wanted to share! I was holding our youngest son and, just for fun, I stood on the scale. He is about 35 LBS right now. He and I combined did not equal how much I weighed this past Christmas! CRAZY!
It was so cool see that I have lost more than a healthy 2 year old! (He is 2 tomorrow!) He is pretty heavy Ya'll. Especially if I hold him for any period of time and that is what I do not have to carry around anymore, (ever again) and I am just getting started!
Take away for this week: Even if things are going good, it is always a good idea to take a look at what you are doing and see if there is anything you can "fine tune." Achieving our goals and evolving more and more as a person requires self refection and self assessment. Don't forget to celebrate the progress you are making towards your goals too! Even you are just a little bit closer to meeting your goals, that is awesome!That is something to build on and feel really good about! Remember what I have been saying for weeks now. It is about Progress not Perfection!
Have a great week!
Scuba
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