Thank You Friends, Remembering Danny, and Another Fine Weigh Day

Day 423

Thank You Friends, Remembering Danny, and Another Fine Weigh Day

To my many friends that left tough love comments on yesterdays post: Thank you. You’re very correct. With my new attitude and approach with food, I’m in a prime position to eat better and really enjoy the experience. I agree that the long term effects of eating dirty, even under 1500 calories, can take it’s toll over time. I did resist that cheese stick, but Jack, you’re absolutely right my friend: Battered and deep fried cheese is bad. I do have very little instances where I indulge on stuff like this, but still---the old cravings---the old me sometimes wants those things, ya know? I guess every know and then doesn’t hurt too bad, but I should call it like it is---a bad choice no matter the calorie value, because it is. The sincerity in all of the comments and e-mails concerning this topic came through loud and clear. I’m very blessed to have so many wonderful friends.

I must admit, I’m stubborn when it comes to eating better. I really am. I mean, sure…I have my lemon marinated apple slices and a banana packed for a snack, and that has become a good habit. But---I also have a brand new package of steel cut oats that I haven’t even touched. The health benefits of steel cut oats are incredible, and starting my day with some—even dressed up with fruit and perhaps some Splenda, would be wonderful for me. What do I do? Crack some eggs, separate them, sauté the veggies, add the mozzarella---and another egg white omelet is served. The egg white calories are so low, I could enjoy a couple with some steel cut oats on the side, but do I? No. My choices have improved dramatically and naturally over the course of the last 423 days, but as you know, and I fully admit---there’s much room for improvement! I think I sometimes glamorize bad choices as a way to say “See, just because you occasionally eat this crud, it doesn’t mean you can’t lose weight!” But sometimes it probably, ok…it does teeter on being just a really bad example. OK---it is a bad example sometimes. OK!! Everytime.

I received a comment the other day from my Dad’s sister. Aunt Beverly in Alabama contacted me and we’ve since exchanged e-mails. It’s nice to re-connect with family I hardly know, because I really want to know them better. She sent me some pictures of my brother Danny, the brother I never had a chance to meet before he died too young earlier this year. Danny was a musician and singer, a real performer, certainly no stranger to a stage. I imagine that had I really got to know him, I would have discovered many similarities we shared. High blood pressure was one of those shared things. I wrote about Danny on Day 153 back in February in a posting titled “Limited Indulgence and My Fallen Brother.” Here’s an excerpt: On Day 106, I wrote about doing things to improve my emotional health. More specifically, I talked about re-connecting with my father and someday meeting my older and younger half brothers. The line of communication established between my dad and me has been a real blessing. Reaching and connecting with my half-brothers has proven to be a challenge. And yesterday my dad gave me some grim news about Daniel, the oldest. He has been stricken with aortic dissection. This is the same tragedy that happened to John Ritter. According to my research, aortic dissection is a break in the main artery that carries blood from the heart. The lining of the aorta tears, separating, or dissecting the middle layer of the vessel wall from the still intact outer layer. A few things can lead to this fatal condition, including a connective tissue disorder caused by a birth defect, but the leading cause of this tragedy is prolonged untreated high blood pressure. I don't know if high blood pressure contributed to my brother Daniel's condition. My cousin Lisa just called and told me that the doctors have confirmed that Daniel couldn't survive at this point without the machines in the intensive care unit. She told me the family has requested the machines be turned off at 10am tomorrow morning. My prayers are for Daniel, his fiancée, my Dad, and all of the family members who loved him everywhere and for those that have been gathered by his side in that Huntsville hospital. I really wish I could be there for them. Again, I can't say that high blood pressure contributed to this horrible situation, I don't know. But since high blood pressure is the leading cause of the condition, it would be well advised to get your blood pressure checked, if it's high, get it treated and under control now. If you already take medication for high blood pressure, like me, then never miss a day. If you'll remember from the first days of this blog, high blood pressure and it's long term effects was the main focus of my doctors wake up call to me. They call it the “silent killer.” Get yours checked and treated if needed. Rest in peace brother. I’ve included pictures of Danny below. Can you find the resemblance? I can. The ears, the nose, the goatee…yep, he was my brother.

I talked to my Dad this evening. He goes into surgery in Alabama on the 24th. Aunt Beverly has promised to keep me updated on that day via cell phone. I really wish I could be there. Dad’s attitude is great, his sense of humor is wonderful, and I believe he’s a survivor---he’s going to make it through this cancer diagnosis, I just know he will. We talked about seeing each other soon. After he gets settled post surgery and gets a little ways into the treatment, he hopes to make the trip here to Oklahoma for a nice visit. I’m really looking forward to that experience. What a wonderful conversation on a Wednesday evening. Thanks dad!

Weigh day today was awesome. I walked into the doctor’s office confident in my performance over the last two-week period. I’ve worked out more in the last two weeks than I have in the sixty days prior. I’m ashamed to admit that, but it is what it is, and that’s horrible…especially after I went back and read some of my early post about “no excuses” and rationalizing missed workouts. It’s easy to fall back on the comfortable excuses of a busy schedule, but truth be told---even during the play---I could of and should have done more. Anyway---that’s all behind us now. The nurses and staff at the doctor’s office are always very complimentary. They remember the 505-pound version that would come in as a big ole mess of a man. I looked like walking death back then and they knew it. So the contrast to the man who darkens their door today---is beyond dramatic. I stepped onto the platform scale, hoping for some kind of 7 pound weight loss miracle---well, that was wishing for a little much at this point. That kind of a loss isn’t impossible in two weeks, I mean---it’s all about the work I put in right? But still---I was extremely happy to see 278. I lost 4 more pounds. Last weigh day was 2 pounds. I doubled that with increased activity. I’m thrilled! Then I got to thinking---wow, I’ve only lost 6 pounds in the last month. Ooooh, when you put it that way, ouch. It has slowed down dramatically huh? But it’s steady right? I must remember the truths I’ve learned over the last 423 days. It doesn’t matter how long this takes. This is for life and I will reach my ultimate goals physically. Time doesn’t matter! How many times have I written about that? The truth is, I’m thrilled with my progress and my weight…it’s a wonderful life saving thing.

My food was good today. No ice cream sandwich "mock meltdowns" to report. I walked tonight, but stopped short of a 5K after three times around the trail. I must push harder the next couple of evenings in preparation for Saturday mornings 10K event with the YMCA. I’m trying to get the number “505,” The program director at the Y told me she would see if that was possible. I will proudly wear that number everywhere! People might stare, then I’ll confidently explain “Uh yeah---10K---yep, did another 10K the other day---that’s my number…505…you know why it’s 505?” Then I’ll have a twenty minute conversation with a total stranger about weight loss. I love this journey! I actually left nearly 200 calories on the table today. I did prepare a wonderful homemade pizza pocket that checked in at under 200 calories. I need to post more videos of stuff like this. I love the little pocket sandwich maker!

Thank you for reading my friend. Goodnight and…

Good Choices,
Sean


My half-brother Danny on stage. I understand that he actually had a recording contract in Germany at one time. I hope someone has recordings, I’d love to hear them!




My big brother. It’s strange to say that. But he was my big brother. Love that jacket!

Day 422 Leaning On Motivating Thoughts and The Mock Meltdown

Day 422

Leaning On Motivating Thoughts and The Mock Meltdown

When the struggle intensifies and the “steel curtain” zone must be at it’s strongest, this is when I get really simplistic. Keeping this weight loss journey as simple as possible has been my mantra from Day 1. I simply enjoy fifteen hundred calories in and do some kind of exercise out. That’s it. I don’t care how I get those calories as long as I don’t go over and if I’m moving and sweating---then it’s a workout. I’ve battled stray thoughts of going nuts and eating large amounts of whatever, but I haven’t and I will not. Of course they always happen more frequently in times of stress and uncertainty. From Day 1 I’ve had to cling to my motivating thoughts many times, some days tighter than others, always remembering why this journey is so important to me. I don’t turn to food for comfort. I turn to my motivating thoughts, my hopes and dreams for the future; these are the things that keep me positive and moving in the right direction.

I guess I have gone nuts on certain things that fall within my calorie budget. I spent 330 calories on ice cream sandwiches today. It’s always the ice cream with me huh? I did do it, not all at once…just one at a time at 110 calories a pop. Three of them by the time the day ended. Hmmm. Maybe that’s my new version of “going nuts.” These were the low-fat vanilla flavored ice cream sandwiches. They’re wonderful to have around for a nice little treat, and they do last much longer than a box ever did before in our house, but even within my calorie budget---I still felt like I over did it, ya know? I didn’t really, so we’ll call it a “mock meltdown.” You can have one too! Just find something that is a wonderful calorie value and knock yourself out! I may have to buy one of those sugar-free angel food cakes from Wal-Mart, the entire cake is under 400 calories---I mean the entire cake! I’ll just eat half a cake at a time. I need to have one ready at all times. Then if I feel like having a mock meltdown---I’ll just eat a half a cake. Cake makes everything better, right? Especially when the entire cake is less than 400 calories. Fresh strawberries anyone?

I had a huge craving today for deep fried cheese. It’s strange really, because cheese sticks have never really been a weakness of mine. I like them, I mean what’s not to love? Deep fried cheese rocks, but I can take ‘em or leave ‘em---today I just had to have some. Five of them from Sonic Drive-in checks in at 436 calories. Uh---NO. Will not, could not---87 calories each? Well, now wait a second...87 each? OK---when you put it like that, maybe one or two. Before I could get to a Sonic for that order, the craving went away---it helped that I was sitting at 860 calories for the day and anymore before dinner would mean less dinner. This whole “good choices” thing works its self out with just a tad of common sense and a little patience. Unless we’re talking about three ice cream sandwiches in one day, yeah…sometimes a "mock meltdown" just happens.

Scott Hayes sent me a text invitation this afternoon for a pre-weigh day racquetball match at the YMCA tonight. It was just the workout I needed! We spent nearly 50 minutes in that court hitting the ball around. I can’t be for sure, but I think Scott took it easy on me. Scott plays almost every day, he’s good. We decided to not keep score. (great idea!) We were in there to move and get a good workout, not keep track of points. We followed the basic rules of the game and it was fantastic. I’ve written about Scott’s weight loss success before and Day 331 titled “Scott’s Story” was the day that Scott shared his story with readers of this blog. He’s lost 140 pounds, looks great, and can flat out move. If you went back in time, not that far back, say late summer of 2008---and you put Scott and me in a racquetball court with him weighing just shy of 400 and me at over 500---I think we both would have died in the attempt. Not tonight my friend, not anymore. It’s all good!

Tomorrow is weigh day. I can’t wait to see what the scale says. I’ll be sending out the usual mass-text, e-mail, Twitter, and facebook posting of the numbers.

Thank you for reading. Goodnight and…

Good Choices,
Sean


Pic snapped right after our racquetball match. Look, no double chins! Wow, I’m really red faced. Between the two of us, we’ve lost 363 pounds in a little over a year!

Day 421 Confusing The Drive-Thru People and The Crossing Point

Day 421

Confusing The Drive-Thru People and The Crossing Point

First of all, let me give a sincere thank you to everyone for the outpouring of support and kind words left in comments, e-mails, and phone calls over the last 24 hours. Day 420 was a tough post to write. I didn’t want to write it at all, but I felt that I didn’t have a choice. I’ve always prided myself on having a very real, open, and honest blog about this entire weight loss journey. It is a “Diary,” and just about everything, as long as it’s in good taste, goes into the blog. We have to take the good with the bad right? And as always, we’re trying really hard to focus on the positive aspects of this situation with a level headed understanding of what we need to do in order to grow and learn from the experience. We’re past the anger or blame game portion of the process. The healing and forgiveness part of the program begins with doing what will be so hard, but necessary. Both of us will be seeking professional counseling on an individual basis.

All right then, let’s talk about weight loss! Uh…where was I? Oh yeah, um…Monday morning started with a couple of whole eggs. What? But I thought…Yeah, I was out of my zero calorie cooking spray at home. And when you order a couple of scrambled eggs in a McDonalds drive thru, they typically will not separate them. They’re already confused by the order, I can almost see it on their faces—is this the guy that use to order biscuits and gravy with extra gravy on the side for dipping his hash browns? Couldn’t be, doesn’t look anything like him. It’s the same vehicle though, hmmm. I ordered two scrambled eggs and a fruit and yogurt parfait from McDonalds. Since I have no control over what they use to cook the eggs, I have to honestly count the eggs as 100 calories each. I must get to the store for more spray! I much prefer the 17 calorie egg whites with chopped veggies and a bit of mozzarella---more bang for the calorie buck! When did McDonald’s stop putting blueberries in the parfait? Maybe it’s just here, but it was strawberries and yogurt only this morning.

My blogging schedule is still off balance because I don’t have my computer at home, it’s being repaired---but it should be done today! I can’t wait to get back to blogging before bed, it’s always so much better for me that way. Gayle, a good friend and co-worker—and how handy---our IT specialist, is handling the repair in her spare time. I really appreciate her help! If it were left up to me---we would just have to buy new computers every four months, and that could get expensive quick. Someone suggested I write this blog from my phone. Are you serious? My phone does have a keyboard, but still---it would take me forever.

Courtney had tutoring tonight followed by a stay at a friends house. If I was working out tonight, it was going to be solo and late. I really prefer walking at the trail with someone, but I didn’t invite anyone because I haven’t felt like visiting. I’ve just been doing a bunch of thinking. The great thing about being consumed with thought during a workout? It goes by really fast. I knocked out a 5K tonight in what seemed like 20 minutes, OK—it was around 48 minutes, but I didn’t notice. I should have just kept going, all the way to a 10K! Oh, and speaking of a 10K…

I’ll be doing an organized 10K this Saturday morning with the YMCA. The Turkey Trot 10K is an annual event for the Y, can’t wait! I’ll be sure to include pictures and perhaps a video of me crossing the finish line. Don’t look for any records, it’s a 10K---I’ll be pacing myself all the way—translation: Maybe an occasional light jog, but I’ll mostly be power walking sprinkled with plain old brisk walking, and toward the end I might be shuffling or crawling---kidding.

Wednesday is weigh day. Shouldn’t be too bad, in fact, it might be pretty good. I’ve had a bunch of activity this two-week period. I’m getting in my workouts on a regular basis again and that’s got to make a difference. We’re at 223 pounds lost so far—boy, it would be so nice to cross the 230 pounds lost mark Wednesday. A 7 pound loss may be a little much to expect. Here’s something really cool: Soon we’ll have a very interesting weigh-in. When I get to 253 pounds lost, I will have lost more weight than I weigh. I’m trying to think of a creative name to call that “crossing” point. Until I think of that cool term, I’ll just call it “the crossing point.” If you have any ideas, please let me know! We’ve got a ways to go before we get there, but looking ahead---I can’t wait!

I sometimes can’t believe how far along we are on this mission. I never had a doubt when I started Day 1, I knew this time would be different. I didn’t really know how I was going to do it, I just knew that I would have to figure it out as I went. I didn’t realize how different and how wonderful the journey would become. This entire blogging experience has been a blessing to me, and your readership and support is something I hold very dear. We’ve some wonderful times ahead my friend. I look forward to sharing them here. Thank you for reading. Goodnight and…

Good Choices,
Sean

Day 420 The Hardest Blog Post To Write

Day 420

The Hardest Blog Post To Write

This weight loss journey has had so many ups and downs emotionally. I always said that I wasn’t sure I could ever really do this unless the stars aligned and provided a stress free-trouble free life for the duration. In understanding what I needed to do to become successful once and for all, I finally realized that I had to rise above whatever obstacles or emotions threatened. I had to learn how to NOT use food for emotional comfort. I had to understand the “importance level” of this journey was just too high to be jeopardized by the rollercoaster of emotions that is often times our life.

Separating emotions and troublesome circumstances from my eating habits isn’t easy, but it had to be done in order for me to succeed. It’s certainly taken a lot of concentration and self-talk to keep me from turning to food, but so far I’ve been strong. I think about all we’ve been through in the last 420 days—and I’m proud of how we’ve handled everything without completely crashing.

Now we face some of the toughest times emotionally. And here’s why: Irene and I will divorce soon. This isn’t something that I wanted to happen ever. Irene has made a couple of really bad choices in the last six months that has brought this situation to a head. This isn’t because of the weight loss we’ve experienced, it goes much deeper. We have both caused each other great pain and sacrifice over the last 22 years, and we’re realizing now that the damage is just too deep. In order for our family to grow and move forward, we must divorce and move on. Irene and I still love each other deeply, and some would say that’s all we need to keep it together. But the trust is completely gone. And without trust, it can’t work.

Irene is an amazing mother and she’s been an incredible wife. We’re all going to work through this situation with class and civility. Our daughters are 100% supportive of this decision and have actually encouraged us, as painful as it is, to do this for the betterment of us all. These two girls of ours are the most incredibly mature and smart young ladies. They want us all to be happy.

I felt that I had to share this news with you because this blog has been such a personal family journey. Together we’ve lost nearly 500 pounds as a family, and that’s incredible. And if you’ve read every single day, then I don’t think it would be right to withhold this information. But one thing I cannot stress enough: This isn’t about the weight loss and this isn’t something I ever wanted to happen. I will not go into detail about the circumstances that brought us to this point, that wouldn’t be appropriate.

I will not make excuses for Irene. But I will say that we both have a better understanding of our relationship and how it’s evolved from a fifteen-year old high school romance to a twenty-year marriage. Over the years, our youthful maturity and lack of any kind of independent growth have caused us to emotionally and mentally hurt each other horribly and perhaps those old scars have contributed to bad choices that have been made by her in the last six months. We really thought we could work it all out, but the damage is too deep.

We will always love and care for each other in a very special way. We will have plenty of special occasions together in our future—graduations, marriages, grandkids, holidays, and more. We’re both broken hearted over this entire situation. I can’t believe this has happened. But we will survive, we will move on, we will be successful independent of each other, and who knows what the future will hold. Maybe after we both move on, we can find a place of maturity and understanding that could enable us to grow old together after all---just like we always talked about.

What a horrible blog posting to write. But I felt it necessary. And please understand that I only explained as much as I did because it’s very important to us that you the reader understand: This isn’t about two people losing a bunch of weight and then dumping each other. If you think that, you’re completely wrong. Those family and friends that know us personally, they fully understand that this isn’t about the weight, good or bad.

I will still include occasional updates on Irene in these writings and soon she will update her blog. I will not make this blog all about our separation and divorce. This is a weight loss blog and it will continue to be a weight loss blog. We all have more work to do. Our stories do not end here. We’ll get to our happy endings fully supporting each other and understanding the ups and downs along the way.

Thank you for reading. Goodnight and…

Good Choices,
Sean

Day 419 A Different Grocery Trip and Paid To Lose Weight

Day 419

A Different Grocery Trip and Paid To Lose Weight

I always talk about the positive aspects of losing weight, but what about the negative? Here’s one: It takes much longer to grocery shop! Grocery shopping before September 15th, 2008 was fairly fast and easy. If it looked good it was going in the basket. If it was loaded, who cares, let’s get it! I was grocery shopping today, not a giant trip, only about sixty bucks worth---still it took me over an hour! I’m reading labels, imagining portions by serving, calculating what is and isn’t a “good calorie value,” wow, it’s a little bit of work. But it’s totally worth the effort. If you ever run into me in the grocery store don’t be too surprised if you see something in the basket you wouldn’t believe I would buy. Remember, I’ve shouted, “nothing is off limits” this entire journey, so I grabbed a new flavor of Doritos off the shelf. It was cheesy enchilada and sour cream. I turned it over to discover eleven chips checked in at 150 calories. Now we’ll see how long the bag can last around the house. We’ve been known to let bags go stale during the last 419 days. It’s a calorie value thing. And bread? Oh wow, before my trip to the store I threw away a bunch of bread that we never touched. It was such a waste of money. I bet I threw away ten bucks worth of sandwich bread, hot dog, and hamburger buns---all old, and one was growing something nasty looking. This “cutting back” on bread thing, it wasn’t something we decided to do. We never said out loud “we’re cutting down on bread,” it just happened naturally. My basket at the store was filled with stuff I would have never bought before, but now I do in a completely natural way. Fresh apples, mushrooms, shredded lettuce, super lean ground beef, and more. This natural evolution of choices hasn’t been forced at all. It’s just the way this simplistic approach works. And it totally works.

It’s really cool to notice the weight loss all over me. I was looking closely at the pictures I posted here yesterday when I realized that I’m pretty sure my nose is slimmer. Maybe it’s just the different angle, but I swear it looks like I’ve lost some weight on my nose. I will tell you one thing for sure, my feet are smaller! As a young pre-teen, all the way until around 18 or so, I would wear size 12 shoes. Somewhere along the way I started needing size 13 and have even used 14’s. The special “OSU Orange” coaches Nikes are a size 12. I actually passed on these shoes at first, thinking they wouldn’t fit. A good friend offered them as a gift. I felt bad for turning them down, but I didn’t want to take them if they were too small. Someone else could have used them. Then I asked to try them out just in case and what do you know? They fit perfectly. Just like when I was 13. I’m a size 12 shoe wearer again!! Smaller nose, smaller feet, and oh boy---my wrists, they can’t possibly get any smaller. Maybe weight training will make them bigger, I don’t know. All I know is, my wrist bones are as wide as my wrists are showing. Am I making any sense here? You know what I mean. I just love losing weight and feeling like this!

I made sure to get in a walk tonight at the trail. I need to get Chris back out there with me because I’m still feeling good about that workout from Tuesday. It was a casual walk with my thoughts. I need to be alone with my thoughts occasionally. We’re going through some serious changes lately, things that I’ll explain in more detail in the coming days. These are tough issues that I need to share and will. I just need to work everything out in my mind before I start writing about it all here. It’s bad, but it’s not that bad. Life will progress, we will develop, and the sun will shine once again. Time heals all wounds right? OK---I’ll stop being annoyingly vague and wait until I can say something clear in a very straightforward and tasteful-classy way.

Everyone scattered tonight. Amber and KL had plans for a date, Irene had plans with her friends in Stillwater, and Courtney had plans with her friends across town. After my walk I decided to accept an invitation from some of my friends. Lauren and Skyler Donahue invited me over for Karaoke. They had a couple of their friends there as well. I sipped on a diet root beer and stayed for about an hour, never sung a song, just visited---and it was nice. But I really wanted to be home. I left for home and found Courtney had since beat me there and was sound asleep in her room. I turned on the TV (something I rarely get to do), channel surfed from the recliner, and eventually fell asleep for the night right there in the living room.

Before I forget to mention it, we did have a nice family dinner around the dining room table before everyone scattered. Taco salad is one of our favorite meals. I opted for a few hard shell tacos. It’s fast and easy---and it’s calorie friendly the way we make it. We use super lean beef, loads of lettuce, and plenty of salsa. We use regular tortilla chips instead of an edible bowl and we enjoy cheese and sour cream, but in limited amounts. It’s amazing how much less we spend on food these days. I haven’t spent a dime to lose this weight, in fact, I could easily argue that I’ve saved money. It’s actually paid us to lose weight…in so many different ways.

Thank you for reading. Goodnight and…

Good Choices,
Sean

Day 418 Foreign Behaviors and Four People--One Pizza

Day 418

Foreign Behaviors and Four People—One Pizza

Amber and her boyfriend KL came in unexpectedly last night. It’s always a pleasure to see them and it’s especially incredible to see how they’re supporting each others efforts in losing weight and working out. I had planned on a lunch date with the two of them, but we quickly changed the plans to dinnertime because of my crazy busy Friday. I’ll have more on that refreshingly different dinner in a few minutes.

It’s really something special when you realize that old behaviors are now so foreign. The past two days have been ripe with unmentionable drama and personal stress that easily would have steamrolled me in the past. I’m strong now, at a place where everything else can crumble, but my resolve and new behaviors with food never change. That’s simply magical to me. My importance level for this transformation is set on the highest level possible and nothing can break that stride. It never took much to break me in the past; if someone cut me off in traffic I’d find refuge in the nearest fast food drive-thru. Venting my frustrations, insecurities, and emotions without the aid of hundreds, often times thousands of calories, is so incredibly liberating. I credit this part of my transformation to these writings. This daily blog has been such amazing therapy for me. I know I must sound like a broken record, but really, sorting out my emotions and behaviors that put me over 500 pounds---like pieces to a puzzle, has helped me put it all together. I don’t claim to know everything and I’m far from perfect. But the epiphanies I’ve experienced and shared over the last 418 days have been completely life changing.

It really is happening, this transformation. And it’s happening because I’ve approached it in the simplest of terms. It’s been a real exploration of what didn’t work and why, along with a complete understanding of what really honestly works in a very natural and effective way. Communicating those epiphanies, philosophies, and techniques I’ve developed along the way is my passion for life. You don’t have to be trapped by morbid obesity any longer. Isn’t that refreshing to hear? It’s even better to experience.

The Corvette cruise yesterday didn’t necessarily make me want a Corvette, couldn’t afford one even if it did, but it did make me want a smaller vehicle. I look forward to retiring the mini-van. It’s big, so big that I fit just fine at 505. It’s too big really. I will eventually work my way into a small car, maybe a two-seater, we’ll see what the future brings. I think it would be wonderful to drive a Mini-Cooper. Gary and Janet (the Corvette owners) lived in England in the 70’s and 80’s, and she told me they’re just called “Minis” over there. At least they were back then. Mini-Coopers have been around forever in England apparently. I did not know that. Or maybe a I could eventually buy a Mazda Miata. There’s a reason for that thought. I use to do a stand-up bit about shopping for and buying a Mazda Miata when I weighed 500 pounds. The bit was all about how I would custom order the thing: Instead of cup holders, I would insist on a “Bucket of Chicken” holder. Instead of a change tray, I wanted a “ketchup reservoir.” And I would talk about driving it around while sitting on top of the trunk, you know, like I was in a parade. Not so funny on the screen here, but put the old 500 pound Sean on a stage in front of an audience and I would get animated, making it “spit your drink out of your nose” funny. (hopefully you were drinking during my stand-up) It was all at the expense of my size. I became such a bully of myself back then. Crazy really.

Today was a twelve-hour radio day. I arrived at the studio this morning before 5am and wrapped my special remote broadcast at 5pm. It was a long day that I’m ashamed to report---included me going without something to eat for more than five hours. That’s just not good for the metabolism. Again, my poor planning is to blame. I almost broke down and invested a dollar and 280 calories in a candy bar during the afternoon broadcast, after all, Snickers Satisfies right? But I didn’t because I knew that I was meeting my daughters at Pizza Hut for dinner at 5:30pm.

Tonight’s dinner wasn’t the typical Anderson family trip out for pizza. All of us are very calorie conscious and it shows in our ordering, our consumption, and the restaurant bill. Amber, KL, Courtney, and me all shared one pizza. It had eight slices, we each were allowed two, and I was the only one who did. The other three took their extra piece home for later. I was ready and willing to invest 500 calories in two slices, so I did. Three of us ordered water, the other a diet soda, and I requested plenty of fresh lemon wedges and Splenda for my “homemade” lemonade. We had a wonderful conversation, a great meal, and the entire thing cost thirteen bucks total, for four people! It was a wonderful display of control and responsible dining while staying true to our calorie budgets. It was so wonderful to witness KL right there with us on this mission. He’s starting to drop weight and is feeling just amazing.

In last night’s (Thursday night) blog I mentioned trying to find time for a nap today. Nope, didn’t happen. So after watching a movie with Amber and KL (the early eighties George C. Scott, Tom Cruise, Timothy Hutton, and Sean Penn movie “Taps”)---I went to bed. I didn’t work out tonight. I hate to admit it. I was just beaten dead tired. I needed sleep and I took it. But my workouts have been wonderful lately, so I will not be too hard on me for an exhausting Friday. At the risk of sounding like I’m rationalizing a bad choice--- Getting enough sleep is just as important for our overall health as a good workout. Oooh, that made me feel better---just like a good rationalization. I’m so bad sometimes. Hmmmm. ;)

Thank you for reading. Have a wonderful weekend. Goodnight and…

Good Choices,
Sean


An old “Before” picture


Old “Before” picture---So silly!

Current “profile pic” on Myspace and Facebook---So serious…Geez—what am I doing here? Posing?? Wow---I really do smile more now---I know it doesn’t look like it sometimes, but I’m still a goof ball smiling kind of guy. Right Said Fred just called---he wants his look back. I’m laughing out loud now. Hear that?

Day 417 Fitting Into A Two-Seater: The 'Vette Cruise and A Solo 5K At Boomer

Day 417

Fitting Into A Two Seater: The ‘Vette Cruise and A Solo 5K At Boomer

As I sautéed the green bell pepper for my scrambled eggs this morning, I quickly realized that I had enough time to cook them, just not enough time to eat them at home. No problem, I packed them up and took the protein rich breakfast to the studio. The morning host down the hall commented how wonderful it looked and smelled as I typed away at this blog. It just takes a little pre-planning to help make things much easier along this road. A question I get many times is “How do you know the calorie count of everything you eat?” The answer first is: You don’t have to be exactly perfect. It’ll never be exact, that would be almost impossible. Then I tell them: Everything in the United States has a nutrition label, read it and understand it, then rely on the internet or a comprehensive calorie count book. After a while your memory will kick in on all of your favorite selections. And when you’re totally stuck without a calorie count, that’s when you must make an honest evaluation based on ingredients and the cooking method to determine a good guesstimate. Most restaurants have calorie counts online and many of them are featured in the popular calorie count books. A little research and pre-planning goes a long way. Like everything else, you can get pretty good at it after a while. Practice, that’s all it takes.

I was looking forward to my Corvette cruise all morning and the first part of the afternoon. It was set for 2pm and I was ready. What if I still don’t fit in the thing? I mean really, I’m not at goal---I still have a ways to go, but what if…Oh nonsense---I’ll fit! My desire to someday fit into a two-seater sports car and comfortably drive the thing is something I’ve written about before. It’s one of many things to do on my list of things I could never do before as a 505 pound man. Today was that two-seater someday! I remember doing a live broadcast at a Corvette show on Day 55, here’s what I typed that night: My day started with a Corvette Show at the local Chevrolet Dealer. After surveying all of the cars I have to admit I'm not quite ready to try to fit into one. Even had I asked to try out the position behind the wheel, I don't think these Corvette enthusiast would have been real enthused about the idea. And that's probably a good thing right now. I would not want to break something on a Corvette. I have some friends that own one and I'm sure that after another 100 pounds or so, they'll let me sit behind the wheel and see what it feels like.

Gary and Janet Hughes are long time listeners of my radio show and over the years we’ve become friends. The Corvette is Janet’s, make no mistake about that, in fact---she rarely allows anyone else to drive the thing but her, not even Gary. So I was feeling pretty special today. Janet knows how much it means to me. To be able to fit in the drivers seat of a small two-seater sports car (and yes—it’s a two-seater, no backseat to speak of) and I mean really fit like a normal person---it’s been a dream of mine my entire morbidly obese life. It doesn’t matter to me that it’s not my vehicle, I just want to drive it, I don’t have to own it. I just want to feel what it’s like to fit behind the wheel. That’s all I wanted really, the cruising around the area was just a wonderful bonus.

I’m not use to having that kind of power under my foot, wow---that thing can flat out move, as you would expect. With the shades on and the top off (the car top) we cruised all around, never speeding at all. I know! Janet fully expected me to “punch it,” at least once---and I didn’t. I was just cruising and fitting. I was soaking up the sunshine glow of my victories along the way. I felt the wind in my hair and heard the roar of that big motor. The sights, sounds, and emotions of the moment---those were the things I wanted, and it was simply amazing. I could get in and out of the car without any trouble at all. I didn’t break anything! And the seat was one of those that kind of fits around you. It’s contoured for a regular sized person. I always hated seats like this before, but now, oh my---I see why these are so nice, because it fit like a glove! What a wonderful “someday” realized. I couldn’t thank Janet enough for allowing me the experience. It was special indeed.

Today was uncle Keith’s birthday. With Courtney committed to math tutoring, I was on my way to Stillwater alone. The family decided that Ci-Ci’s Pizza buffet would be the gathering place. Keith picked this place because they have a big screen TV and he was hoping for a game 7 of the World Series. When the Yankees won in six games, the plan for Ci-Ci’s remained the same. Buffets don’t intimidate me anymore. I’m in control of my choices. I understand what I can “afford” and I carefully construct a meal accordingly. The slices are really small at this place. Probably less than 150 calories each after careful comparison to places like Dominos and Pizza Hut. I still counted each slice as 150, I had 2.5 slices and a little pasta with a tomato sauce, some fresh baby carrots and some cherry tomatoes from the salad bar. I skipped desert altogether. I left the party feeling completely satisfied and confident in my performance. I focused on visiting, and really had a nice conversation with my cousin Rick Hadley. I don’t get to talk to him very often. He mentioned a few times how he hardly recognizes me these days. That was cool, it’s something I never get tired of hearing. Thank you Rick!

After the party everyone retired to the house in Stillwater while I made my way over to Boomer Lake for another 5K. It was nearly a year ago when we pounded out a 5K on Thanksgiving, and we’ve accomplished several since around this lake. Tonight would be just me, the trail, and my iPod. I decided going in that I would try to jog as much as possible. The goal was to shave a considerable amount of time. It was getting late and I was still dropping by grandmas house for a quick visit, I really needed this 5K, but I also needed to get back home at a decent hour. I started to get lost in my music and as Christopher Cross’ “Ride Like The Wind” started playing, I started jogging across the Lakeview Bridge. I made it about fifty yards when I decided that my legs were really tight. Perhaps I should have stretched. When I say they were “tight,” I mean sore. They were still sore from Tuesday nights 5K walk/jog/sprint and old fashioned foot race I had with Chris Williams. I’m still feeling that! So since I’m a wimp when it comes to any hint of pain, I decided that instead of just working it out (what I should have done), I would just make it a power walk of a 5K. I was cool with this. I walked briskly and enjoyed my music and my thoughts. I grew up here. Some of my fondest childhood memories involve this lake. From the Easter egg hunts when I was a little boy to spending cool nights under the stars with my high school sweetheart, I’ve got a bunch of history at this lake. We use to joy ride around it all the time, never realizing that someday I would be compelled to walk all the way around the thing. It was a beautiful night, perfectly cool, with fabulous music and wonderful memories. What a tremendous way to get a workout.

Amber and KL were waiting for me back in Ponca City. It was a trip I knew nothing about until tonight. They love to surprise us with visits out of the blue, it’s so sweet! So after a quick stop at Grandmas house, I headed home for a visit with my oldest daughter and then I hit the sack. I really didn’t get enough sleep at all. I’ll have to get a nap in today. I’ll make that a priority, ok?
Thank you for reading everyday. I love hearing from everyone, and maybe it was something I said, but I’ve been hearing from many long time readers lately that I didn’t realize I had. Thank you for dropping a few words, your support is so greatly appreciated! Goodnight and…

Good Choices,
Sean








What a fantastic day! Thanks for reading!

Day 416 I Just Wanted A Banana and The Amazing KFC Diet

Day 416

I Just Wanted A Banana and The Amazing KFC Diet

These are the days that test our resolve. When things become stressful, situations seem determined to bring us down, and everything seems out of our control, this is when the powerful mental changes we’ve made show themselves so clearly. For the first time in my life these stressful situations do not effect my consumption. Do I have stray thoughts of drowning myself in a thousand calories of tin roof sundae? Yes, I have. It wouldn’t be honest to say no to that question, but the consequences of that choice could ripple throughout my future and gradually lead back to old behaviors. I’ve written about reaching the “point of no return” many times, and for me I honestly feel that I’ve made profound changes in my brain that will keep me making good choices with food and exercise for the rest of my life. But that doesn’t mean I can let the guard down and relax. I have a history with food and laziness that must never be forgotten and I’d be a fool to think that I could never be lured back by the temptation of carelessness.

I stopped at the convenience store this morning on the way into the studio. I was looking for some fresh fruit. I know, I know…crazy to pay those high prices, but it’s the price of poor planning. You see, once again I didn’t give myself time to cook breakfast, and I wasn’t about to go without something. I ran into the convenience store and asked the clerk if they had any fresh fruit. She gave me a puzzled look and said no. I swear this very store had fresh fruit on the counter before, I know they did, but it was back when an apple and a banana was the last thing I would ever want in a place known for sodas and potato chips. I didn’t have time to drive to other convenience stores looking for fresh fruit. And I surely didn’t have time to drive to Wal-Mart for a decent price. So I had to find something at this store and quick. The clerk suggested the fresh donuts. Really? Is that a good suggested substitute for someone asking for fresh fruit? No it isn’t. I laughed and that’s when she pointed me to the “isle of bars.” The isle of bars was an entire shelf filled with every granola bar, protein bar, weight loss meal replacement bar, and really---let’s be honest, a bunch of candy bars in disguise as something healthy. She suggested I choose the Slim-Fast bar. I actually picked it up, I’m ashamed to say, and then quickly put it back down. I couldn’t buy that thing on principle. I don’t believe in their product or meal replacement plan, there’s no way I’m giving them my money. Six or seven minutes had passed and my time was running short. The clerk noticed me turning everything over and reading the labels. That’s when she asked me if I was “trying to lose weight.” I said “Yeah, I’m trying my best.” I didn’t have time to tell her any more than that. Just then she rushes over from behind the counter with her purse. She excitedly pulled out her drivers license to show me the dramatic effect of her nearly 50 pound loss. It was a wonderful transformation. Her 50 was like 100 or more for me. It made a big difference in her and she was so happy. I congratulated her and then with a sly grin I asked the question “So, how did you do it?” It was such a role reversal moment. She explained that she just eats less and exercises more. I pretended to be amazed. “Really, that works?---I guess it makes sense huh?” I once again congratulated her and grabbed a 130 calorie Special K bar and another 140 calorie bar of some sort. I paid for my items and started to leave when she said “You have a good day and good luck with losing weight.” I smiled and said, “I’ll give it my best shot.” She had no idea, and it was a fun little exchange at 5:30am.

Courtney bought dinner tonight. It was so sweet of her! She brought home Kentucky Grilled Chicken. A couple of breast, one for each of us, and some mashed potatoes and green beans. We both enjoyed the meal that checked in at an amazingly low 340 calories. That grilled stuff is amazing. 170 calories for that big breast of chicken is what I call an excellent calorie value! The 140 for a decent serving of the potatoes with a little gravy on top is excellent, and the green beans, well…hey, they’re green beans! It was a healthy and satisfying meal. I swear, anytime KFC is ready to make me their “Jared,” I’m ready to go! It really blows people away to think that you can lose weight while enjoying KFC, of all places! I can’t count the number of meals we’ve enjoyed from that place over the last 416 days. Good stuff indeed.

After my incredible 5K walk/run with Chris last night, I was sore in a good way. I decided tonight to take it a little easier. I hit the trail embarrassingly late, so much so, that I didn’t want to call anyone else to invite them to join me. I stopped just short of a 5K. I took it “easy” by just doing a brisk walk, a power walk if you will. I did three laps on the trail. Over two miles, and really---it wasn’t a “takin’ it easy” kind of thing, it was a “I can’t believe I’m out here walking at nearly midnight” kind of thing. My alarm is set for 4am, I should have been in bed not a minute later than 10pm, and really 9pm would have been even better. I was satisfied with the exercise, but I look forward to getting back out there with Chris and Courtney and anybody else that wants to join us. I love running for short distances. I really do. I think I love it because I can actually do it. It’s so strange for me to be able to really run, you know? I don’t know exactly how people do the long distance stuff. I guess I’ll get there. I will be doing a “Turkey Trot" 10K with the YMCA in a couple of weekends. It will be my first official-organized 10K---with a street course, finish line, and even an official time keeper! I bet I get a number too! Oh I hope!

Thursday afternoon I’ll be cruising around the area in a beautiful new Corvette. I can’t wait to comfortably strap into that two seater sports car. Actually, doesn’t the Corvette have a really small back seat? Not sure, but I’ll find out today! I can’t wait, I really can’t. And yes, we’ll have plenty of pictures to post for Day 417/Thursday night’s blog edition! I’ll make sure I wear my new jeans and my “SWOSU DAD” t-shirt.

This journey has been so special for me. It really has meant so much. The good, the bad, the in between…it’s all come together to make for one very special transformation, and we're not even finished. It thrills me when I read about how my story has helped others. Recently I’ve heard through comments and e-mails, from a bunch of new readers and some that have been reading for a long time, but never commented---and they tell me how much they appreciate my sharing. It is absolutely my pleasure. It’s my passion to spend the rest of my life helping others understand that they too can escape obesity. Thank you for reading. Goodnight and…

Good Choices,
Sean

Day 415 Manipulating The SCZ and Accountability Is Easily Deleted

Day 415

Manipulating The SCZ and Accountability Is Easily Deleted

I decided that Day 415 was going to be a good day and you know what? It was a good day. It might sound silly or dramatic, but we honestly have the power to decide what kind of day we have. Early on this journey I wrote about how no matter the circumstances, I was determined to stay the course. I put up that “steel curtain zone,” and I still have to activate it from time to time. In the beginning I had to have it up constantly. I found an entry in these writing about the SCZ that focused on excuses and rationalizations getting in the way of working out. I also put up the SCZ to protect me from emotions and tough times and circumstances that try to influence and trigger my old emotional and stressful eating habits.

After reading it again, I realize that I’ve changed how I use the steel curtain zone as I needed it over the last 415 days. My workout performance has been less than stellar the last 100 days, where was the SCZ? Well, I guess I smooth talked myself into believing that it wasn’t needed to defend myself against excuses and rationalizations as they apply to my exercise habits. I manipulated the SCZ to full strength against emotional and stressful trigger eating, but relaxed the SCZ against my workouts. Hmm… I wish I had read this again about 100 days ago. From Day 164, The Steel Curtain Zone: I feel like I'm in another level of zone. There's the zone and then there's the steel curtain zone. I've been in both zones, and I have to say, the steel curtain zone is amazing. In the regular zone, you workout and make good food choices, but you still are sometimes vulnerable to random cravings and excuses as to why tonight's just not a good night to workout. In the “steel curtain” zone, excuses bounce off, your resolve is impenetrable. If you're tired of excuses and rationalizing bad choices, then get in this zone! How do you jump in the steel curtain zone? You decide to do it. Sounds simple, and it can be, if you let it be. But if you can't commit to an excuse and rationalization free performance, then it's nearly impossible. First of all, I had to be honest enough with myself to even recognize excuses . Excuses and rationalizations pretend to be our friends, because they get us “off the hook” for a little bit. I ran with those crazy cats for so long, and there's a bunch of 'em, I just got use to them. I put excuses to work and they made me feel all right about the poor decisions I was making for years. When the frustration and feelings of hopelessness are at their worst, and the decision is made to do it no matter what, that's when the “steel curtain zone” guards take their post. All of a sudden excuses and rationalizations are left at the gate wondering why you don't call anymore. You don't call on them anymore because you know that they're bad news. You have to place a negative value on excuses and rationalizations far greater than you ever did before. It feels over-dramatic to say that excuses and rationalizations are sneaky little cold blooded killers, but they are! You've got to assign any excuse that tries to get in your way the title of cold blooded killer. Because if your health ever becomes critical, and you realize your time is really up, you know what excuses and rationalizations will say? “Oops, too bad, I guess you shouldn't have given in over and over.” And then they'll go off to find some other victim to bring down.

Setting that importance level to extremely high is a must. It’s something that can only be set with actions. I’ve set my importance level for this mission so high, that some even give me a hard time about how serious I can become about it all. It’s that importance level that has kept me going the past 415 days. I’m 223 pounds lighter because I made this journey a super important thing in my life. Gone are the phrases that kill this importance level. Things like “I guess I could go over just a little,” or “I’ve done so good lately, I deserve a little reward,” and one of my old standbys, “a little wont hurt me,” oh---and don’t forget, “Just this one time, then we’re right back on in the morning, or Monday, or after the birthday, or after the holiday.” If your importance level is set super high, then these little phrases no longer exist for you.

A business associate suggested today that the public accountability along this journey must be what keeps me going. “You don’t have a choice, you have to do this, because too many people are rooting for you.” I understood the accountability part of the equation from day 1, but it isn’t what has kept me going at all. The desire to finally break free from obesity is what has driven me. It’s the desire to finally figure out the reasons why I could never get it right before, that’s what keeps me going. Finally feeling so alive, like I’ve never experienced as an adult, that keeps me going. Blogs are started and abandoned everyday. A few clicks and this blog could disappear forever. I would never do that, but people do. The accountability factor is only as strong as our commitment to succeed. If that commitment and desire isn’t supported by a super high importance level, then we can just simply delete the accountability portion of the program. This is life and death. And it doesn’t matter if you have 10 pounds to lose or 300, if you give it that kind of serious importance level, then you’ll easily reach your goal.

I got together with a friend tonight for a 5K power walk/run. Chris Williams directed me in “Call Me Henry,” and here we were tonight on the trail working it out together. We talked as I tried to keep up with him and when I felt like backing down, he pushed me to keep going. I have a feeling we’re going to have many more wonderful workouts in the future. Chris is losing weight too and feeling great! It was mostly brisk walking with intermittent spurts of jogging and flat out sprinting tonight. I love turning on the speed when it starts to hurt. OK, listen, it feels like speed to me. I’m sure it’s slow, but it doesn’t feel like it to me. When I throw it into high gear, I’m flying my friend. It’s a very cool feeling to break into an all out sprint. Feeling your body accelerate like that is a rush. It would have flat out killed me dead at 505 pounds, well actually…it wouldn’t have been possible. I love feeling so light and free. Foot race anyone? Thanks Chris, very nice!

I’ll be updating pictures soon. Someone mentioned today that the 304 pound picture along the side bar is getting old! Yes it is, thanks for the reminder! Time to put on the new jeans and start clicking away at 282! I’ll also be taking pictures this week in my friends Corvette. I can’t wait to drive that thing! Me in a little two seat sports car? Me? Unreal, I’m telling you, absolutely unreal.

I actually have 80 calories remaining as I write tonight’s post. I think I’ll have an orange sherbet push-up, and wouldn’t you know it, its exactly 80 calories, just perfect. It’s late, so I better drop in bed! Thank you for reading. Goodnight and…

Good Choices,
Sean

Day 414 Fast Food Breakfast Choice and He Too Misses The Old Me

Day 414

Fast Food Breakfast Choice and He Too Misses The Old Me

Mondays can be hectic all by themselves without me or anything else making it worse. My Monday started with a frantic search for a bank receipt of deposit. I was completely beside myself because my bank made an error and never credited a large deposit (large to me) to my account Friday. I was completely consumed with worry. What if I can’t find the receipt? What if they say, “prove it!” I spent my entire pre-show morning searching and trying to figure out what happened to the slip. I didn’t write my blog, how could I, financial doom was looming, undeservedly---but it was looming my friend! Imagine my relief when the bank called and said they found the error and the deposit and everything was fine. OK, I can breathe again. Wow. I don’t like starting a Monday completely out of sorts. After losing my cell phone on Saturday, now this, well…I was just happy that everything worked out so well.

I left the house this morning without breakfast. I never do this. But in my frantic state I wasn’t the least bit concerned about my metabolism. Did I just say that? My concern for metabolism returned as I pulled away from the garage. What to do? Fast food! I know that fast food is only bad if I make it that way. I had to be mindful of my choices, sensible really. There is a way to eat out and still lose weight, I’ve proven that. It’s all in our choices. I picked the Ham Omelet Sandwich on the Burger King breakfast value menu. It comes loaded with 290 calories, but wait! I want a better calorie value. So I shaved at least 90 calories by saying “No cheese and no honey butter sauce.” I can live with 200 calories for this egg and ham on a bun. I may have shaved off even more calories, that honey butter stuff must be loaded! Choices. I chose to forget about the potatoes that were always an automatic fast food breakfast item for me 415 days ago. I didn’t need that deep fried junk! Besides, do I really want that greasy taste in my mouth at 5am? No, no I didn’t. It wasn’t an ideal breakfast, but it gave me something on the run and only cost me a dollar and nine cents.

Remember my sister in law that cried when she saw me because the Sean she remembered so fondly was gone? I ran into her and her husband today. I hadn’t been face to face with her hubby since I don’t know when. His reaction was one of disbelief. He was shocked at the transformation before his eyes. And just like Billie Sue, he too expressed a genuine expression of loss over the former me. Was I really that much fun at 505? Man, I must have really put on a show back then, because deep down I was miserable. I guess I’m a decent actor, must be, because Billie Sue and Scott was always under the impression that I was the most jolly-fun big guy around. Now I’m different, and change is hard for most people. After spending fifteen minutes telling me that he missed the old Sean, Scott leaned over and said, “You do look good, and I bet you’re much healthier, I’m proud of you---now tell me how to do it too!” I told him the basics, but as you know---it’s much more than that. There’s no way to relate the mental aspects of this journey in a twenty-minute conversation. I wish there was a magic word that would un-lock the “secret” for everyone. But ultimately, it’s something within each person that must click. If that click happens, then there’s a much better chance that what I’ve experienced will make more sense. I can count numerous people that totally “get it,” and many more that really don’t, but they will. They’re just not ready.

Courtney was babysitting tonight and Irene was with JoEllen, Billie Sue, and Scott. I awoke from my late afternoon nap in the recliner just in time to go workout solo. I got into the YMCA for some intense weight training. OK, not like screaming intense, but intense for me. I then made my way upstairs to the fitness room for some cardio. I decided that I would give the elliptical another try. I’ve never really given it much of a chance, opting instead for the trusty treadmill. Oh the burn! Wow, the elliptical is awesome! I feel like I’m dancing on that thing. Call me Mr. Flatley, I was getting my groove on! Oh yeah, I was groovin’ for sure, until I started grimacing from the burn. Those muscles were recently bothered with my discovery of “stair running,” and they’re not real happy with me. But they better get use to it, there’s more burn where that came from!

I’m looking for some stairs around where I live that would work for an effective stair running workout. They lock up the high school stadium, so that’s out. The search continues! I bet I find some today. The library just isn’t big enough. And I really worry about “trespassing,” although getting arrested for “stair running” would make for an interesting blog paragraph. No, I better keep looking! Local readers: Any ideas?

I was in bed by 10:30pm. I love getting enough sleep! Well, it may not be enough still, but I’m averaging six hours a night lately. That’s a big improvement from not long ago. I’m ready for a wonderful Day 415---Bring it on! Thank you for reading. Goodnight and…

Good Choices,
Sean