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
Saturday, May 9, 2015
Day 136 of 103in365 *Round 3* 36/103
Hey There,
I am back on track and I feel the difference in my motivation! I lost 2 LBS this week!
Back on Track Baby!
I have done more walking this week than the past few weeks combined. That helps for sure. I also have been mostly getting myself mentally back in the game. This is such a long journey and it really does take some deliberate refocusing and recharging myself so that I get back being motivated or stay motivated. You know what's easier than losing 103 LBS? Not losing 103 LBS! That is what I am up against on the regular. This is not the easy thing to do, but so worth it that it is worth it to fight the good fight.
Getting me and keeping me motivated this week was not just the product of positive thinking, using my ice axe and getting more intense again. I am also still using, and definitely attribute some of my success to using, essential oils more and more. I continue to find a lot of benefit in a few drops of Slim and Sassy at meal times. It helps me to establish a new routine around healthy eating and helps with eating better portion sizes by helping me feel I can manage my hunger and it has been elevating my mood.
I also have been using TerraZyme daily for the last 5 months and have noticed a huge difference in my digestion and how things feel and work in my gut. I have taken several OTC products that I have not wanted to need to use and I have used them more often than I wanted to use them. I do not take them at all anymore. TerraZyme has taken care of all of that naturally and without nasty chemicals. I take some insoluble fiber from time to time and combined with the TerraZyme, I feel better than I have felt in years. I absolutely contribute part of it to losing 36 LBS so far, walking and getting healthier and to getting my digestion managed in a way that I can feel good about and that really works!
If you want more specifics about my experiences with essentials oils or are curious about them and want to try any, I would love to share a sample with you. You can contact me at onehundredinthreesixtyfive@gmail.com and we can start a conversation and I can help answer any questions you might have.
Have a great week!
Scuba
I am back on track and I feel the difference in my motivation! I lost 2 LBS this week!
Back on Track Baby!
I have done more walking this week than the past few weeks combined. That helps for sure. I also have been mostly getting myself mentally back in the game. This is such a long journey and it really does take some deliberate refocusing and recharging myself so that I get back being motivated or stay motivated. You know what's easier than losing 103 LBS? Not losing 103 LBS! That is what I am up against on the regular. This is not the easy thing to do, but so worth it that it is worth it to fight the good fight.
Getting me and keeping me motivated this week was not just the product of positive thinking, using my ice axe and getting more intense again. I am also still using, and definitely attribute some of my success to using, essential oils more and more. I continue to find a lot of benefit in a few drops of Slim and Sassy at meal times. It helps me to establish a new routine around healthy eating and helps with eating better portion sizes by helping me feel I can manage my hunger and it has been elevating my mood.
I also have been using TerraZyme daily for the last 5 months and have noticed a huge difference in my digestion and how things feel and work in my gut. I have taken several OTC products that I have not wanted to need to use and I have used them more often than I wanted to use them. I do not take them at all anymore. TerraZyme has taken care of all of that naturally and without nasty chemicals. I take some insoluble fiber from time to time and combined with the TerraZyme, I feel better than I have felt in years. I absolutely contribute part of it to losing 36 LBS so far, walking and getting healthier and to getting my digestion managed in a way that I can feel good about and that really works!
If you want more specifics about my experiences with essentials oils or are curious about them and want to try any, I would love to share a sample with you. You can contact me at onehundredinthreesixtyfive@gmail.com and we can start a conversation and I can help answer any questions you might have.
Have a great week!
Scuba
Friday, May 1, 2015
Day 123 of 103in365 *Round 3* 34/103
Hey There!
I have been putting off this weeks blog post because I am bummed that I gained 2 lbs. back.
I said I was going to blog every week so here I am. I will blog the good weeks, and I will also blog the "room for improvement" weeks.
The bottom line for my gain back was complacency. I have been doing well overall, so I just got complacent and lost much of my intensity. My late snacking slipped back in and I did not walk as much as I have been.
I still have a long way to go to get to 103 and as I stated earlier, this is Round 3 and this is the LAST round! I am doing it this time so I need to pick myself up from these here "room for improvement" weeks and get back kicking the tires and lighting the fires!
I am thinking about two things this week to help me get fired up. I have been thinking about the Ice Axe metaphor that I came up with and blogged about in Round 2, and I have been thinking about Dave Ramsey's Gazelle Intensity metaphor.
In my Ice Axe metaphor I talked about how an ice climber carries and ice ax and if they begin to slip down the ice, they jam the ice ax into the side of the of the glacier to slow and eventually stop their descent and then they get back to climbing. They know they are going to slip from time to time but they are prepared so that they don't slip all the way back to the bottom, but rather, slow then stop their descent and, Bob's your uncle, they get right back to heading up the glacier.
We can do that too with our goals. We know that we will not be perfect and we will likely slip up from time to time. We don't have to slip all the way to the bottom, rather we too can make the decision to be prepared and think of ways of stopping our descent and getting back on track again.
Dave Ramsey likes to use the metaphor of Gazelle Intensity. The cheetah is the fastest animal on earth and can accelerate at break neck speeds and reach the top speed of 70 to 75 mph. Cheetahs love to chase and eat gazelles, but even though the cheetah is much much faster than the gazelle, the gazelle gets away safely most of the time. That is because the gazelle is running for its life and zigs and zags until the cheetah gets tired and gives up. The gazelle is running and strategizing with such intensity, that it literally outruns the fastest animal on the planet. That is intensity!
We need to get ourselves that intense about our goals too. We need to out think the barriers that get in our way, persevere and be standing at the end after we have achieved our goals! I am going back to being gazelle intense about losing these 103 lbs and you need to get gazelle intense about your goals too.
Take away for this week: Pull out the ice axe when you realize your are slipping and instead of beating yourself up and giving up, stop your descent and get back on track and don't forget to be gazelle intense!
Have a great week!
Scuba
I have been putting off this weeks blog post because I am bummed that I gained 2 lbs. back.
I said I was going to blog every week so here I am. I will blog the good weeks, and I will also blog the "room for improvement" weeks.
The bottom line for my gain back was complacency. I have been doing well overall, so I just got complacent and lost much of my intensity. My late snacking slipped back in and I did not walk as much as I have been.
I still have a long way to go to get to 103 and as I stated earlier, this is Round 3 and this is the LAST round! I am doing it this time so I need to pick myself up from these here "room for improvement" weeks and get back kicking the tires and lighting the fires!
I am thinking about two things this week to help me get fired up. I have been thinking about the Ice Axe metaphor that I came up with and blogged about in Round 2, and I have been thinking about Dave Ramsey's Gazelle Intensity metaphor.
In my Ice Axe metaphor I talked about how an ice climber carries and ice ax and if they begin to slip down the ice, they jam the ice ax into the side of the of the glacier to slow and eventually stop their descent and then they get back to climbing. They know they are going to slip from time to time but they are prepared so that they don't slip all the way back to the bottom, but rather, slow then stop their descent and, Bob's your uncle, they get right back to heading up the glacier.
We can do that too with our goals. We know that we will not be perfect and we will likely slip up from time to time. We don't have to slip all the way to the bottom, rather we too can make the decision to be prepared and think of ways of stopping our descent and getting back on track again.
Dave Ramsey likes to use the metaphor of Gazelle Intensity. The cheetah is the fastest animal on earth and can accelerate at break neck speeds and reach the top speed of 70 to 75 mph. Cheetahs love to chase and eat gazelles, but even though the cheetah is much much faster than the gazelle, the gazelle gets away safely most of the time. That is because the gazelle is running for its life and zigs and zags until the cheetah gets tired and gives up. The gazelle is running and strategizing with such intensity, that it literally outruns the fastest animal on the planet. That is intensity!
We need to get ourselves that intense about our goals too. We need to out think the barriers that get in our way, persevere and be standing at the end after we have achieved our goals! I am going back to being gazelle intense about losing these 103 lbs and you need to get gazelle intense about your goals too.
Take away for this week: Pull out the ice axe when you realize your are slipping and instead of beating yourself up and giving up, stop your descent and get back on track and don't forget to be gazelle intense!
Have a great week!
Scuba
Tuesday, April 21, 2015
Day 116 of 103in365 *Round 3* 36/103
Hey There!
Another 2 LBS down this week! I'll take 2 LBS a week progress!
Last week was a long one, but a good one. I was not perfect in my goals, but the foundational changes that I have made to my diet and lifestyle are continuing to pay off. (It's about Progress not Perfection).
We have been told forever that for most of us, losing weight can be broken down to calorie reduction and increased movement.
Eat fewer calories and move more.
This is a concept that we all know and it is a simple one. Simple but not easy. Many things in life are simple but not easy. Losing weight is simple but it can be rather difficult. Not difficult to understand, there are really just two main concepts after all, but it can often be very difficult to execute and maintain. A successful person needs to adapt and create and discover different strategies so that staying on the right path becomes and stays FUN and INTERESTING.
I don't know about all of you, but it is not likely that I will maintain any behavior over time that is is not fun and is boring. I need to be enjoying myself, be engaged and have more than just good intentions.
An an example of one of the ways I am keeping things interesting and exploring new strategies is a few days ago I started taking doTERRA's Slim & Sassy Metabolic Blend. I have been putting a few drops in a glass of water in the morning, noon and night. It is said, and I have noticed it working even in the short time I have been using it, to help manage hunger, to calm your stomach and elevate your mood. I have been using essential oils for over a year for different things, but this is the first time I have tried utilizing Slim & Sassy.
I am learning a lot about essential oils recently and getting really excited about them. If you want more specifics about my experiences with essentials oils or are curious about them and want to try any, I would love to share a sample with you. You can contact me at onehundredinthreesixtyfive@gmail.com and we can start a conversation and I could help answer any questions you might have. My knowledge base is growing and my wife's understanding of essential oils is profound.
Have a great week!
Scuba
Another 2 LBS down this week! I'll take 2 LBS a week progress!
Last week was a long one, but a good one. I was not perfect in my goals, but the foundational changes that I have made to my diet and lifestyle are continuing to pay off. (It's about Progress not Perfection).
We have been told forever that for most of us, losing weight can be broken down to calorie reduction and increased movement.
Eat fewer calories and move more.
This is a concept that we all know and it is a simple one. Simple but not easy. Many things in life are simple but not easy. Losing weight is simple but it can be rather difficult. Not difficult to understand, there are really just two main concepts after all, but it can often be very difficult to execute and maintain. A successful person needs to adapt and create and discover different strategies so that staying on the right path becomes and stays FUN and INTERESTING.
I don't know about all of you, but it is not likely that I will maintain any behavior over time that is is not fun and is boring. I need to be enjoying myself, be engaged and have more than just good intentions.
An an example of one of the ways I am keeping things interesting and exploring new strategies is a few days ago I started taking doTERRA's Slim & Sassy Metabolic Blend. I have been putting a few drops in a glass of water in the morning, noon and night. It is said, and I have noticed it working even in the short time I have been using it, to help manage hunger, to calm your stomach and elevate your mood. I have been using essential oils for over a year for different things, but this is the first time I have tried utilizing Slim & Sassy.
I am learning a lot about essential oils recently and getting really excited about them. If you want more specifics about my experiences with essentials oils or are curious about them and want to try any, I would love to share a sample with you. You can contact me at onehundredinthreesixtyfive@gmail.com and we can start a conversation and I could help answer any questions you might have. My knowledge base is growing and my wife's understanding of essential oils is profound.
Have a great week!
Scuba
Monday, April 13, 2015
Day 107 of 103in365 *Round 3* 34/103
Hey There!
Better news than last week! I am down 3 LBS! Sweet! Back on track!
I thought a lot this week about what I would do differently than I had been doing the past 2 weeks when I was not moving forward.
Do the same thing you always do, and get the same results you always get! If you want something different, you have to do something different!
I know better, but I was doing something that does not make any sense. I was identifying my most significant current barrier, after dinner eating, and trying to stop doing this without replacing it with something healthier.
We all know that this is a losing formula. If you eat cheeseburgers every day and you suddenly stop eating cheeseburgers, you have yourself a cheeseburger sized hole right there. If you don't replace it with something healthy, you know what fits really well and easily in that hole? You got it, Cheeseburgers, and you are off the wagon faster than you can say "Did anyone get the number of that truck?"
I have been attempting to slow or stop my after dinner "snacking" and not replacing it with anything, so that did not work. I was eating as much as normal.
This week I did something different so I could get something different. This week I drank a herbal or decaffeinated tea at 8:00 p.m. Just about every night this week, I made myself a cup of tea and curled up with something else to do to so that it became a bit of an event, and that really worked. Most nights this week, I did not eat anything after dinner. I feel like this is the main reason I lost 3 LBS this week.
I am still walking a lot and generally doing really good, so some attention to this current barrier really went a long way this week.
Take away for this week: Don't forget to replace an undesirable habit with something healthy or you will most likely not have the success you are seeking. Also, make sure you are making the time to follow through on your goals because the road to failure is paved with good intentions.
Have a great week!
Scuba
Better news than last week! I am down 3 LBS! Sweet! Back on track!
I thought a lot this week about what I would do differently than I had been doing the past 2 weeks when I was not moving forward.
Do the same thing you always do, and get the same results you always get! If you want something different, you have to do something different!
I know better, but I was doing something that does not make any sense. I was identifying my most significant current barrier, after dinner eating, and trying to stop doing this without replacing it with something healthier.
We all know that this is a losing formula. If you eat cheeseburgers every day and you suddenly stop eating cheeseburgers, you have yourself a cheeseburger sized hole right there. If you don't replace it with something healthy, you know what fits really well and easily in that hole? You got it, Cheeseburgers, and you are off the wagon faster than you can say "Did anyone get the number of that truck?"
I have been attempting to slow or stop my after dinner "snacking" and not replacing it with anything, so that did not work. I was eating as much as normal.
This week I did something different so I could get something different. This week I drank a herbal or decaffeinated tea at 8:00 p.m. Just about every night this week, I made myself a cup of tea and curled up with something else to do to so that it became a bit of an event, and that really worked. Most nights this week, I did not eat anything after dinner. I feel like this is the main reason I lost 3 LBS this week.
I am still walking a lot and generally doing really good, so some attention to this current barrier really went a long way this week.
Take away for this week: Don't forget to replace an undesirable habit with something healthy or you will most likely not have the success you are seeking. Also, make sure you are making the time to follow through on your goals because the road to failure is paved with good intentions.
Have a great week!
Scuba
Wednesday, April 8, 2015
Day 102 of 103in365 *Round 3* 31/103
Hey There!
I gained a lb this past week. I think that this happened because, in part, I got a bit lazy and did not manage my late night eating.
That late night eating is my Achilles heel. I am doing better with that this week so far and I am getting off the couch and walking more frequently than last week.
I'll let you know how it goes.
Have a great week!
Scuba
I gained a lb this past week. I think that this happened because, in part, I got a bit lazy and did not manage my late night eating.
That late night eating is my Achilles heel. I am doing better with that this week so far and I am getting off the couch and walking more frequently than last week.
I'll let you know how it goes.
Have a great week!
Scuba
Tuesday, March 31, 2015
Day 95 of 103in365 *Round 3* 32/103
Hey There!
No loss and no gain this week. I could have done better in the last 7 or so days, and in the interest in building myself up, I could have done way worse too.
This week I am planning to do some planning. I am going to plan some meals and plan some workouts. I am going to do things more purposefully than last week, which was my biggest problem of the week. Just not enough purposeful action.
Yesterday and today I got a good start to the week, at least as far as walking goes. The boys and I did a long walk yesterday and a long walk today. A "long" walk for me right now is anything that is hovering at about an hour.
I hope you have a great week and when I blog next week, I plan to have put up some good numbers.
Have a great week!
Scuba
No loss and no gain this week. I could have done better in the last 7 or so days, and in the interest in building myself up, I could have done way worse too.
This week I am planning to do some planning. I am going to plan some meals and plan some workouts. I am going to do things more purposefully than last week, which was my biggest problem of the week. Just not enough purposeful action.
Yesterday and today I got a good start to the week, at least as far as walking goes. The boys and I did a long walk yesterday and a long walk today. A "long" walk for me right now is anything that is hovering at about an hour.
I hope you have a great week and when I blog next week, I plan to have put up some good numbers.
Have a great week!
Scuba
Sunday, March 22, 2015
Day 86 of 103in365 *Round 3* 32/103
Hey There!
Quick update this week as I find myself under the weather. Whatever is going around, got its way around to me, but I think I am out the other side.
So I have dropped 7 more LBS in since I last posted on day 77!
Here is my thought for this week.
Make the time.
Sometimes it feels like we can't find the time to make progress on the goals that are most important to us. If we wait around for the time to magically present itself, we are going to be waiting around for a long time. A long time.
We need to MAKE the time. Can I wake up a little earlier? Is there something that I can cut out of my day that will free up some time to go for a walk, stop by the gym or plan some meals? (the answer to this question is almost certainly "Yes") Can I become a little less "busy" and make the time and ultimately really see some significant progress on my goals? (same as above, almost certainly "Yes")
Join me in prioritizing your goals this week and together let's MAKE the time!
Have a great week!
Scuba
Quick update this week as I find myself under the weather. Whatever is going around, got its way around to me, but I think I am out the other side.
So I have dropped 7 more LBS in since I last posted on day 77!
Here is my thought for this week.
Make the time.
Sometimes it feels like we can't find the time to make progress on the goals that are most important to us. If we wait around for the time to magically present itself, we are going to be waiting around for a long time. A long time.
We need to MAKE the time. Can I wake up a little earlier? Is there something that I can cut out of my day that will free up some time to go for a walk, stop by the gym or plan some meals? (the answer to this question is almost certainly "Yes") Can I become a little less "busy" and make the time and ultimately really see some significant progress on my goals? (same as above, almost certainly "Yes")
Join me in prioritizing your goals this week and together let's MAKE the time!
Have a great week!
Scuba
Friday, March 13, 2015
Day 77 of 103in365 *Round 3* 25/103
Hey There!
It's been awhile ... but I.m back!
I am back on the proverbial wagon once again (and last again BTW!)
This is Round 3 as it is the 3rd time I have started on this journey to lose 103 LBS in 365 days. I know I said this last time I restarted, but here it is again. This time feels different. Different than the last time it felt different even.
So here are the stats. On December 26, 2014 I weighed in at 320. That is Day 1 of the Round 3.
Now fast forward to today, Day 77, and I am down 25 LBS!
Good start but I still have 15 LBS to go to be at my lowest weight in this Journey Trilogy. At, or before, Day 365, I will weigh 217 or less. 213 would have been the end goal of Round 1 so I am thinking that I might set my sights on that eventually. For now however, I am going to get to at most 217 by Christmas!
As mentioned above, I am trying to put my finger on what feels so different this time from all the other times it has felt so different. I will attempt to figure it out and get it into words at some point, but for now I suppose I am just another year wiser and another year tireder of being overweight.
So here is the buzz at the school yard as to how I have lost the first 25. I have not had ANY soda since the Rose Bowl! (Which we won, thank-you very much! That is January 1st for those of you who are not College Football fans.) I have also not had fastfood since before that! So no soda and no fastfood helps to make Scuba shrink. Go figure. Stop the presses! Who would have thunk it?
I also have been walking a ton. I walk on many of my breaks at work and I walk with my boys several times a week. This has really helped motivate me to eat better since, as I have talked about before, I am someone that eats a lot better when I am exercising on the regular. I am just more invested in my health and don't want to negate the workout I already did or am going to do that day. I think many people are like me in the that way, so we just all need to get moving so that we have more motivation to eat a more healthy diet and eat healthier portions of that healthy diet. If you already do this, keep it up!
Well, that is all for today. I just wanted to let you know that I'm back and I'm not going to just drop of the face of the interwebs again this time. I am going to post every week for the rest of the year, at least, and I am going to finish my journey this time!
I AM GOING TO FINISH MY JOURNEY THIS TIME!
That felt good. Now I just need to keep putting my money where my mouth is, and I will. Oh yes, I will.
Have a great week!
Scuba
It's been awhile ... but I.m back!
I am back on the proverbial wagon once again (and last again BTW!)
This is Round 3 as it is the 3rd time I have started on this journey to lose 103 LBS in 365 days. I know I said this last time I restarted, but here it is again. This time feels different. Different than the last time it felt different even.
So here are the stats. On December 26, 2014 I weighed in at 320. That is Day 1 of the Round 3.
Now fast forward to today, Day 77, and I am down 25 LBS!
Good start but I still have 15 LBS to go to be at my lowest weight in this Journey Trilogy. At, or before, Day 365, I will weigh 217 or less. 213 would have been the end goal of Round 1 so I am thinking that I might set my sights on that eventually. For now however, I am going to get to at most 217 by Christmas!
As mentioned above, I am trying to put my finger on what feels so different this time from all the other times it has felt so different. I will attempt to figure it out and get it into words at some point, but for now I suppose I am just another year wiser and another year tireder of being overweight.
So here is the buzz at the school yard as to how I have lost the first 25. I have not had ANY soda since the Rose Bowl! (Which we won, thank-you very much! That is January 1st for those of you who are not College Football fans.) I have also not had fastfood since before that! So no soda and no fastfood helps to make Scuba shrink. Go figure. Stop the presses! Who would have thunk it?
I also have been walking a ton. I walk on many of my breaks at work and I walk with my boys several times a week. This has really helped motivate me to eat better since, as I have talked about before, I am someone that eats a lot better when I am exercising on the regular. I am just more invested in my health and don't want to negate the workout I already did or am going to do that day. I think many people are like me in the that way, so we just all need to get moving so that we have more motivation to eat a more healthy diet and eat healthier portions of that healthy diet. If you already do this, keep it up!
Well, that is all for today. I just wanted to let you know that I'm back and I'm not going to just drop of the face of the interwebs again this time. I am going to post every week for the rest of the year, at least, and I am going to finish my journey this time!
I AM GOING TO FINISH MY JOURNEY THIS TIME!
That felt good. Now I just need to keep putting my money where my mouth is, and I will. Oh yes, I will.
Have a great week!
Scuba
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