Thursday, July 24, 2003
Switching Gears:
I decided to make a list of the physical things that I like to do, not things that I actually do right now (some I do now though). My goal was to establish what I do like to do and then to be able to start focusing on those things - things that are good for my health and my mental state as well. Here is a fledgling list of physical activities that I like to participate in:
Walking (just around my neighborhood, etc.)
Hiking (mountains, trails, etc.)
Biking
Swimming
Weight lifting
Frisbee throwing
Throwing the football
Playing Volleyball
Playing badminton
Kayaking
I will add to this list as the ideas come to me. I will then try to focus on them - try to do these things on my time off, do them instead of watching television, idly surfing the web, eating just to eat, and just being lazy.
I decided to make a list of the physical things that I like to do, not things that I actually do right now (some I do now though). My goal was to establish what I do like to do and then to be able to start focusing on those things - things that are good for my health and my mental state as well. Here is a fledgling list of physical activities that I like to participate in:
Walking (just around my neighborhood, etc.)
Hiking (mountains, trails, etc.)
Biking
Swimming
Weight lifting
Frisbee throwing
Throwing the football
Playing Volleyball
Playing badminton
Kayaking
I will add to this list as the ideas come to me. I will then try to focus on them - try to do these things on my time off, do them instead of watching television, idly surfing the web, eating just to eat, and just being lazy.
Status Report:
I had my blood pressure checked today - 109/56, the nurse just looked at me in shock. I looked at her and said "Not bad for a big man huh?" - she agreed while still in shock. My blood pressure about a month ago was around 130/70 - losing that 20 pounds in the last 3 weeks seemed to have made a "little" difference! Worked out in the gym tonight - I've gone from doing one set of routines for each machine that I use - to four sets! My endurance is really increasing - I can manage to walk to the gym (about a 1/2 mile), workout for about 40 minutes and then walk home. Sometimes I even ride my bike after I get home.
I just keep getting better!
I had my blood pressure checked today - 109/56, the nurse just looked at me in shock. I looked at her and said "Not bad for a big man huh?" - she agreed while still in shock. My blood pressure about a month ago was around 130/70 - losing that 20 pounds in the last 3 weeks seemed to have made a "little" difference! Worked out in the gym tonight - I've gone from doing one set of routines for each machine that I use - to four sets! My endurance is really increasing - I can manage to walk to the gym (about a 1/2 mile), workout for about 40 minutes and then walk home. Sometimes I even ride my bike after I get home.
I just keep getting better!
Overcoming obstacles:
I mentioned in an earlier entry that I have been plagued with an abnormal amount medical problems and other heavy duty issues since I was a small child. I decided to sit down today and write down all of the issues that I have had to overcome or live with in my 44 years. Here they are:
Extreme near-sightedness (by age of 6)
Hypoglycemia (starting at age 6)
So pigeon toed that the doctors wanted to put braces on my legs
Fear of bowel movements (lasted from age 6 to about age 12)
An embarrasing speech impediment that required months of therapy
Sleep walking
Too big for my age - always the biggest in the class, always drawing the attention of the bullies from my grade and up.
gynecomastia - a terribly emabarrasing condition for a male (began at 11)
Sexual abuse perpetrated on me by an older female cousin
Physical abuse - by my father in my early childhood years
Mental abuse by my mentally ill mother
Incapacitating Arthritis in my ankles at age 10
Arthrititis in my knees by age 12
Incapacitating Arthrititis in my back by age 14
Irritible Bowel Syndrome by age 13
Depression beginning at 13
Anxiety attacks with chest pains by 14
Incapacitating spasms in my colon area (beginning at age 22)
Chronic prostate problems beginning at age 22
Severe leg cramps at night (2-3 times a week)
Ulcers beginning at age 30 (3 total)
Severe neck spasms beginning at age 12
Heart problems (Wolfe-Parkinson-White syndrome - 30 years old)
Bi-polar disorder at age 33
Two divorces
Lost my 11 year old son to heart problems
Watched my mother deteriorate and die from breast cancer
Have taken care of my handicapped father for the past year, it's horrible to watch a parent who is only 64 years old,
deteriorate and have so many health problems, to lose just about all independence and self-sufficiency.
I've had my fair share of problems - but I've never given up, been close a few times though. So, there you have it - my life laid out for the whole world to see, all of the warts included. I'm hoping and praying that someone reading this someday will be encouraged to push on - to presevere, to never give up.
I mentioned in an earlier entry that I have been plagued with an abnormal amount medical problems and other heavy duty issues since I was a small child. I decided to sit down today and write down all of the issues that I have had to overcome or live with in my 44 years. Here they are:
Extreme near-sightedness (by age of 6)
Hypoglycemia (starting at age 6)
So pigeon toed that the doctors wanted to put braces on my legs
Fear of bowel movements (lasted from age 6 to about age 12)
An embarrasing speech impediment that required months of therapy
Sleep walking
Too big for my age - always the biggest in the class, always drawing the attention of the bullies from my grade and up.
gynecomastia - a terribly emabarrasing condition for a male (began at 11)
Sexual abuse perpetrated on me by an older female cousin
Physical abuse - by my father in my early childhood years
Mental abuse by my mentally ill mother
Incapacitating Arthritis in my ankles at age 10
Arthrititis in my knees by age 12
Incapacitating Arthrititis in my back by age 14
Irritible Bowel Syndrome by age 13
Depression beginning at 13
Anxiety attacks with chest pains by 14
Incapacitating spasms in my colon area (beginning at age 22)
Chronic prostate problems beginning at age 22
Severe leg cramps at night (2-3 times a week)
Ulcers beginning at age 30 (3 total)
Severe neck spasms beginning at age 12
Heart problems (Wolfe-Parkinson-White syndrome - 30 years old)
Bi-polar disorder at age 33
Two divorces
Lost my 11 year old son to heart problems
Watched my mother deteriorate and die from breast cancer
Have taken care of my handicapped father for the past year, it's horrible to watch a parent who is only 64 years old,
deteriorate and have so many health problems, to lose just about all independence and self-sufficiency.
I've had my fair share of problems - but I've never given up, been close a few times though. So, there you have it - my life laid out for the whole world to see, all of the warts included. I'm hoping and praying that someone reading this someday will be encouraged to push on - to presevere, to never give up.
Wednesday, July 23, 2003
Planning and preparation:
One thing I've figured out these past 3 weeks is, you gotta' have a plan. That is - looking ahead toward tomorrow, where will I be - what will I be doing. What food sources will be available. "Fast Food" - not only is it REAL convenient 'cause there is always something available - it's a way to get fat real fast! I see people every day, eating fast food for up to two meals a day - and they all have weight problems. Sure, the idea of not having to prepare a lunch for the next day is real appealing - or not cooking something on the stove that will heat up the house when there are other options, is quite appealing. Yet, when I really started to figure things out - the time necessary to actually pre-prepare my meals, or to cook my dinner, or to fix a salad - really isn't all that demanding and I benefit from eating healthier. If I have plenty of fresh fruit and veggies around, then my tendancy to grab a cookie or a piece of cake is great diminished. But, if I don't plan ahead and I allow myself to run short on the "good stuff" - then I'm much more prone to eat what isn't good for me. When I start giving in to eating the "bad stuff", then I'm tempted to eat more of it and more often - like a junkie needing a fix! Then, I'm right back where I started - I don't want to go back there anymore!
One thing I've figured out these past 3 weeks is, you gotta' have a plan. That is - looking ahead toward tomorrow, where will I be - what will I be doing. What food sources will be available. "Fast Food" - not only is it REAL convenient 'cause there is always something available - it's a way to get fat real fast! I see people every day, eating fast food for up to two meals a day - and they all have weight problems. Sure, the idea of not having to prepare a lunch for the next day is real appealing - or not cooking something on the stove that will heat up the house when there are other options, is quite appealing. Yet, when I really started to figure things out - the time necessary to actually pre-prepare my meals, or to cook my dinner, or to fix a salad - really isn't all that demanding and I benefit from eating healthier. If I have plenty of fresh fruit and veggies around, then my tendancy to grab a cookie or a piece of cake is great diminished. But, if I don't plan ahead and I allow myself to run short on the "good stuff" - then I'm much more prone to eat what isn't good for me. When I start giving in to eating the "bad stuff", then I'm tempted to eat more of it and more often - like a junkie needing a fix! Then, I'm right back where I started - I don't want to go back there anymore!
Status report:
I'm still beaming from the results of weighing myself yesterday, 20 pounds in 3 weeks! My goal was 20 pounds a month for 4 months - I'm ahead of schedule and that is OK with me. For exercise yesterday (Wed.), I did three sets of crunches early in the morning before leaving for work, then - at lunch, I rode my bike (brought it to work in the back of my truck) - rode for about 35 minutes and pushed my legs hard (I feel it today). I had planned on working out at the gym last night but I got real sick after eating dinner. I had eaten some frozen fish filets - they were smothered in garlic and butter and I think that is what did me in. I'll try just unflavored fish next and then add some lemon juice and pepper - keep it simple and non-threatening.
I did a "power walk" at Noon today - walked a couple of miles as fast as I could. In the hot New Mexico sun - I figure the added heat (about 90 today) plus the extra heat radiating up off the pavement, probably put an additional load on my body. I'm certainly building up my endurance and my heat tolerance. I plan on working out with the weights pretty heavy tonight, then ride my bike for a while. I'll have to turn in earlier than normal tonight, have to get on the road at 6 a.m. and head over to Amarillo for the day.
For breakfast (which is becoming pretty standard) I had a glass of orange juice and a protien bar. I get the protien bars at Wal-mart, they are called "Carb Solutions" and only have about 3 carbohydrates to them - and about 17 grams of protien. There are numerous different bars available and they all taste great!
I'm still beaming from the results of weighing myself yesterday, 20 pounds in 3 weeks! My goal was 20 pounds a month for 4 months - I'm ahead of schedule and that is OK with me. For exercise yesterday (Wed.), I did three sets of crunches early in the morning before leaving for work, then - at lunch, I rode my bike (brought it to work in the back of my truck) - rode for about 35 minutes and pushed my legs hard (I feel it today). I had planned on working out at the gym last night but I got real sick after eating dinner. I had eaten some frozen fish filets - they were smothered in garlic and butter and I think that is what did me in. I'll try just unflavored fish next and then add some lemon juice and pepper - keep it simple and non-threatening.
I did a "power walk" at Noon today - walked a couple of miles as fast as I could. In the hot New Mexico sun - I figure the added heat (about 90 today) plus the extra heat radiating up off the pavement, probably put an additional load on my body. I'm certainly building up my endurance and my heat tolerance. I plan on working out with the weights pretty heavy tonight, then ride my bike for a while. I'll have to turn in earlier than normal tonight, have to get on the road at 6 a.m. and head over to Amarillo for the day.
For breakfast (which is becoming pretty standard) I had a glass of orange juice and a protien bar. I get the protien bars at Wal-mart, they are called "Carb Solutions" and only have about 3 carbohydrates to them - and about 17 grams of protien. There are numerous different bars available and they all taste great!
Tuesday, July 22, 2003
Yesterday:
At lunch, I speed walked over 2 miles. After dinner last night, my wife and I walked the 1/2 mile to the fitness center; worked out for about 40 minutes, walked the 1/2 mile home; and then - rode our bikes for about 20 minutes. I stayed up until after midnight assembling my first book manuscript - and still had energy to spare.
Just three weeks ago, my typical Monday would have consisted of taking a 45 minute nap at lunchtime; dragging myself home after work, eating dinner and then falling asleep in my recliner for about 30 minutes. I then would have gone outside and sat on the bench in front of our house and smoked a cigar, that activity would have been followed by plopping back into my recliner and watching television for a couple of hours, then retiring to bed. As I'd head for bed I'd be complaining to myself that I never had the time or energy to get anything done that needed done.
That was an exciting life.
At lunch, I speed walked over 2 miles. After dinner last night, my wife and I walked the 1/2 mile to the fitness center; worked out for about 40 minutes, walked the 1/2 mile home; and then - rode our bikes for about 20 minutes. I stayed up until after midnight assembling my first book manuscript - and still had energy to spare.
Just three weeks ago, my typical Monday would have consisted of taking a 45 minute nap at lunchtime; dragging myself home after work, eating dinner and then falling asleep in my recliner for about 30 minutes. I then would have gone outside and sat on the bench in front of our house and smoked a cigar, that activity would have been followed by plopping back into my recliner and watching television for a couple of hours, then retiring to bed. As I'd head for bed I'd be complaining to myself that I never had the time or energy to get anything done that needed done.
That was an exciting life.
The Stats:
Well, I'm in my third week of dieting and exercise. On June 30th - I weighed and measured myself, here is what those readings were:
Weight: 280
Neck: 18"
Chest: 52"
Stomach (across the belly-button): 53"
Waist (where my pants ride): 48"
Forearms (both the same): 13"
Biceps (both): 16.5" (unflexed, arms hanging)
Thighs (both): 28"
Calves (both): 17"
This morning, July 22, 2003 - I again, weighed and measured myself - here are the results:
Weight: 260 (-20 lbs)
Neck: 17" (- 1")
Chest: 49" (- 3")
Stomach: 49" (- 4")
Waist: 46.5" (- 1.5")
Forearms: 12.5" (- .5")
Biceps: 15.5" (unflexed) (- 1")
Thighs: 27.5" (- .5")
Calves: 17" (0)
Total weight lost: 20 pounds
Total inches lost: 11.5
Not bad for three weeks I reckon! Think I'll celebrate by going out and eating a pizza - NOT. I feel great, have lots of energy and I am pumped for losing the next 20 pounds.
Well, I'm in my third week of dieting and exercise. On June 30th - I weighed and measured myself, here is what those readings were:
Weight: 280
Neck: 18"
Chest: 52"
Stomach (across the belly-button): 53"
Waist (where my pants ride): 48"
Forearms (both the same): 13"
Biceps (both): 16.5" (unflexed, arms hanging)
Thighs (both): 28"
Calves (both): 17"
This morning, July 22, 2003 - I again, weighed and measured myself - here are the results:
Weight: 260 (-20 lbs)
Neck: 17" (- 1")
Chest: 49" (- 3")
Stomach: 49" (- 4")
Waist: 46.5" (- 1.5")
Forearms: 12.5" (- .5")
Biceps: 15.5" (unflexed) (- 1")
Thighs: 27.5" (- .5")
Calves: 17" (0)
Total weight lost: 20 pounds
Total inches lost: 11.5
Not bad for three weeks I reckon! Think I'll celebrate by going out and eating a pizza - NOT. I feel great, have lots of energy and I am pumped for losing the next 20 pounds.
Monday, July 21, 2003
New Links added:
I have added some links to the template for this Blog. I write a weekly newspaper column entitled "Internet Safari" and I post past columns to the web - so, they are there for your enjoyment if you so desire to read them. I also write Christian themed poetry and prose, I've entitled that Web site "The Shepherd's Ink". Finally, I provided a link so that anyone who wishes to do so, can send me an e-mail. Let me know what you think of my blog - good or bad.
I have added some links to the template for this Blog. I write a weekly newspaper column entitled "Internet Safari" and I post past columns to the web - so, they are there for your enjoyment if you so desire to read them. I also write Christian themed poetry and prose, I've entitled that Web site "The Shepherd's Ink". Finally, I provided a link so that anyone who wishes to do so, can send me an e-mail. Let me know what you think of my blog - good or bad.
No more naps!
Ever since the first week of starting my new diet and exercise program - naps are a thing of the past. I could not make it though the day without taking a 45 minute nap at lunchtime and about a 30 minute nap after work. I was just fatigued all of the time - not anymore! I now have a LOT of energy and go pretty much full steam till about 11:30 p.m. or mid-night. I then sleep like a baby till around 6:30 a.m., and then - I'm off to tackle the world again. I'm learning (slowly but surely) that the food that I eat and the energy I expend to exercise, directly affect my well being. Now, everytime I'm tempted to not exercise, or to eat something full of sugar or empty carbohydrates - I just try to remember how bad I felt just a few weeks ago (3), that is normally enough to motivate me to maintian my self-control.
My productivity has greatly increased also, things that I've been putting off for sometime are now getting done. I'm getting organized, determining priorities, and then going for it.
Ever since the first week of starting my new diet and exercise program - naps are a thing of the past. I could not make it though the day without taking a 45 minute nap at lunchtime and about a 30 minute nap after work. I was just fatigued all of the time - not anymore! I now have a LOT of energy and go pretty much full steam till about 11:30 p.m. or mid-night. I then sleep like a baby till around 6:30 a.m., and then - I'm off to tackle the world again. I'm learning (slowly but surely) that the food that I eat and the energy I expend to exercise, directly affect my well being. Now, everytime I'm tempted to not exercise, or to eat something full of sugar or empty carbohydrates - I just try to remember how bad I felt just a few weeks ago (3), that is normally enough to motivate me to maintian my self-control.
My productivity has greatly increased also, things that I've been putting off for sometime are now getting done. I'm getting organized, determining priorities, and then going for it.
