Sunday, February 19, 2017

February 19th, 2017 If I'm Saying It

February 19th, 2017 If I'm Saying It

I'm actually doing some on-air weather coverage tonight. Which is great because I don't need to take the full credit for being up too late! I'll make this a fast one.

I spent some quality time with my grandson today. We made a trip to the duck pond, fed the ducks, played on the playground--and oh--question...Do kids just naturally not get sick on the merry-go-round?? It takes me literally seconds to feel sick on that thing--not him, oh no--he's just fine. How does that work? Anyway--fascinating to me.

We picked up grandma for Noah's return trip, giving grandma time to visit with my youngest daughter and Noah--and me, on a Sunday afternoon.

My food day was tilted after an epic sleep-in this morning. Tilted schedule, not "on tilt." It just meant eating later than even I'm cool with--and honestly, I may start intentionally going lower on days like this, simply because I'd rather do that than eat too late. And you know it's too late if I'm saying it's too late.

The latest episode of Transformation Planet is available wherever you find your favorite podcasts--in iTunes, Google Play and countless other sources. Thank you for subscribing! Please leave a rating or review if you can. Also, if you have any suggestions, questions or anything else, email me directly: transformation.road@gmail.com Here's a convenient Podbean player of the latest episode. Simply press play to listen directly from this page.

Joy Bauer is one of America's leading health and nutrition experts. She's a regular on NBC's Today Show, founder of The Joy Fit Club, and the author of twelve New York Times Best-selling books, including her latest, From Junk Food To Joy Food. In this episode, Joy shares her experience, practical advice, and she reveals the things Joy Fit Club inductees always seem to have in common. Also, we get an update from Nathaniel, who's at the very beginning of his own transformation from 671 pounds.

We're a week away from the start of another 8-week session of the weight loss support groups I cofacilitate with Coach Kathleen Miles. You still have time to get registered and join the team! The regular Monday night group is full, but we still have spaces available in the regular Tuesday night 8pm Eastern group, The "Lunch With Coach Kathleen" midday Tuesday group, and a few spaces open for the late Monday premium one-on-one memberships. If you have any questions, simply send an email to me-- transformation.road@gmail.com or Kathy- totalkathy@aol.com
Sign-Up Links:
Tuesday Primary group
http://totalkathy.com/?event=tuesday-night-primary-group

Premium One on One Monday group
http://totalkathy.com/?event=premium-tuesday-one-on-one

Lunch with Kathy, Tuesday noon group
http://totalkathy.com/?event=lunch-with-kathleen

Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I met my daily water goal. And I stayed connected with support.

Thank you for reading and your continued support,
Strength,
Sean

Saturday, February 18, 2017

February 18th, 2017 No Question

February 18th, 2017 No Question

We're a week and a day away from the start of another 8-week session of the weight loss support groups I cofacilitate with Coach Kathleen Miles. You still have time to get registered and join the team! The regular Monday night group is full, but we still have spaces available in the regular Tuesday night 8pm Eastern group, The "Lunch With Coach Kathleen" midday Tuesday group, and a few spaces open for the late Monday premium one-on-one memberships. If you have any questions, simply send an email to me-- transformation.road@gmail.com or Kathy- totalkathy@aol.com
Sign-Up Links:
Tuesday Primary group
http://totalkathy.com/?event=tuesday-night-primary-group

Premium One on One Monday group
http://totalkathy.com/?event=premium-tuesday-one-on-one

Lunch with Kathy, Tuesday noon group
http://totalkathy.com/?event=lunch-with-kathleen
Click Poster To Enlarge:




















I was up early today in order to get my day started well before heading off to a fantastic charity event. AMBUCS was having their "Heroes With A Heart" fundraiser. They invited several people from around here to ride an AmTryke in relay style a little over four miles total. I was honored to be one of those asked! AmTrykes are custom designed for people with physical disabilities. AMBUCS has made mobility their most passionate pursuit--and it shows with every AmTryke presentation. I rode two legs of the relay led by police escort.






















The weather was absolutely beautiful for this event. The ride ended at Heather Cannon Honda with the dealership providing lunch and making donations to AMBUCS for every test drive. Find out more about AMBUCS at AMBUCS.org

I didn't stick around for lunch. I had an afternoon of moving furniture ahead of me! I was gifted a "like-new" living room set by the apartment community I call home. It was a generous offer--and the deal was, it needed to be moved today. I borrowed a friend and colleague's truck and made a few trips--taking the old stuff out and moving the new stuff in--I love it! I did have help. Irene and Allen came over, plus a good friend of mine also helped. It was a workout--the whole day, biking and moving, back to back--no question, it was a workout!

Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I met my daily water goal. And I stayed well connected with support!

Thank you for reading and your continued support,
Strength,
Sean

Friday, February 17, 2017

February 17th, 2017 Before I React

February 17th, 2017 Before I React

I sincerely appreciate the positive feedback about last night's blog post.

Defying the line of least resistance's gravitational pull isn't easy. It takes work. Opening the box of struggle each day, as strange as it sounds, is easier than maintaining a plan that employs the tools eventually leading to success. And truly, success isn't a destination--that's another tricky thing--success is found all along the way. Success is uniquely defined by each of us. There are no fair comparisons to the success of others because our success is found in many different ways.

Success, for me, isn't losing 300 pounds and being in a stable maintenance mode at a healthy weight. Success for me is waking up each day and maintaining the framework of the plan that's developed and ultimately brought me this far. Success for me has meant allowing my plan to evolve naturally, becoming something I can willfully embrace without resistance. The embrace isn't out of fear--it's not a forced embrace in defense of another relapse/regain. It's an embrace that comes because the plan is customized for me.

The embrace isn't perfect or automatic. I have much more experience in the opposite direction.

The embrace is a daily practice. Not in fear, but respect-- because if I ever reach the point where I believe I no longer need the structured boundaries of my daily plan, I will quickly return to a life of morbid obesity.

What about when I'm not feeling like embracing anything? And it happens, by the way. 

I must stop and think about the dynamics of the temporary circumstance in play. Is it hunger, anger, loneliness, or tiredness? It's usually one of those four things--or variations. The challenge is often: Can I pause long enough to quickly analyze before I react? I must act, not react.

Variations of H.A.L.T.-Well, perhaps I'm not hungry, I'm just waiting a little too long between meals. Maybe I'm not angry, I'm just frustrated or disappointed. Perhaps I'm not lonely, I'm just feeling alone about something. Maybe I'm not physically tired--perhaps it's mental exhaustion or feeling overwhelmed with a certain task/project.

And when these things happen--and they do, it doesn't matter how well suited my food plan fits me. These temporary circumstances sometimes don't feel temporary. I can be real good at blowing something way out of proportion--making it ten times bigger than reality. When these things happen, I must share it--I must express it--to someone, a support friend--someone whom I'd do the same for, anytime. Because if I choose to go it alone--there is no release. And if there's no release, that means I'm stuffing it down. And if I'm stuffing it down, for me, it's most usually with food. 

Creating a "You Plan" that's grounded in perspectives promoting sustainability requires a multifaceted approach. It's so much more than a food plan.

I can recall many times in my past when I used a pre-designed plan with hopes it would be a fix. It never was. And so the yo-yo syndrome continued for years and years. In all of those instances, it was like calling a plumber to clean up the mess of a sewer line break, instead of actually fixing the busted pipe.

Today was a long day. I got a call from a friend, right after work--they needed a driver to the emergency room. This dear friend of mine was having symptoms of heart issues--or possibly stroke--it was a necessary ER trip. It turned out well--it wasn't anything major. It did make for an extra long day. I stopped by for a visit with mom before heading home for a late refresher nap.

I prepared a wonderful dinner tonight, including an appetizer experiment that turned out very well. I made homemade baked low-cal onion rings. I didn't have what I needed to make refined sugar-free ketchup--but these didn't need ketchup. I used a yellow onion, egg white, and yellow corn meal--plus olive oil spray--baked at 425 for 25 minutes--flipped half-way through.


I measure the calorie dense corn meal by weighing the excessive amount used prior to coating--then weighing it again when I'm done coating each ring--then, subtracting the starting grams from the remaining grams. These turned out much better than I expected.

Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I met my daily water goal. And I stayed well connected with excellent support.

Thank you for reading and your continued support,
Strength,
Sean

Thursday, February 16, 2017

February 16th, 2017 Would We Choose It?

February 16th, 2017 Would We Choose It?

I wrote this four years ago, in the middle of a monumental relapse/regain:

A good friend and adviser inspired me the other day. I haven’t been able to forget the discussion we shared…What came of it, was this: 

If our success was guaranteed, would we choose it? If our success in whatever form it might be, was contained in a small box labeled “success” and beside it was another box labeled “struggle,” containing everything else contrary to our success…Which would we choose? Now, let’s separate the two boxes. Let’s put the box labeled “success” a thousand miles away. It still exists but requires effort to get there. Mostly, it requires faith in its existence; faith in oneself. Do we believe it exists even though the “success” box is no longer directly in front of us? If we do, then why would we continue choosing the other box? It’s a question of faith. Our box of “success” is real and our choices determine the path toward or away from the good it contains. We must believe it; we must have faith.

#TBT Throwback Thursday Pictures

First, from the top of that regain--back near 400 pounds...

And in maintenance mode after the return from relapse/regain...

"Before" and "Now" pictures can't tell the whole story. I will say this: At the top of that regain period, I was almost convinced I'd never be able to find that "place" again. It was frightening. The box labeled "success" seemed a thousand miles away. The box labeled "struggle" was right at my fingertips each and every day. The elements needed for struggle came easy. The elements needed for success took a slow and steady, consistent effort--one day at a time, one choice at a time--and with every day behind me, I found myself closer to where I wanted. At least, physically. Mentally, emotionally, spiritually--that's all a continually developing practice of the most important elements.

I guess what I'm trying to say is, no matter where you find yourself--or how far away it seems, don't give up. You're unlocking your personal combination and it takes time. Please have faith. You're worth it! 

Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I exceeded my daily water goal by a whopping 40oz! I stayed well connected with great support. And I enjoyed a wonderful workout tonight at my local YMCA.

There's still time to discover what group weight loss coaching/mentoring is all about. Our next 8-week session starts February 27th & 28th. We have Tuesday night openings, Tuesday midday openings (exclusively with Coach Kathleen), and a limited number of late Monday one-on-one premium spots available! Coach Kathleen and I would love to answer your questions and send you a sign-up link. Transformation.road@gmail.com and/or totalkathy@aol.com

Thank you for reading and your continued support,
Strength,
Sean

Wednesday, February 15, 2017

February 15th, 2017 Without Fluff

February 15th, 2017 Without Fluff

I felt well this morning. I mean, well, as in--okay. I felt okay. Like, at peace, okay. I don't know why--maybe it was all the thoughts and emotions involved when I remember my little brother--followed by such a wonderful outpouring of messages from people far and near, for Shane. If you have a copy of my book, the chapter "Shane's Gift" will give you a little more insight into how much he meant to so many people.

I was thrilled to have one of Shane's high school peer advocates comment about Shane: "Shane was amazing! I had the pleasure of being around him daily in Peer Advocate and I cherish those memories! God Bless You!"

Perhaps it was waking up to the memories of Shane from others that felt so warm. Anyhow, please know--I appreciate each and every sentiment.

I spoke to my closest support friend and long-time advisor this afternoon. One of the things I sincerely appreciate about her is how she always shoots straight with me. She speaks truth, even when the truth isn't what I want to hear. When I speak with her, I know I'm going to get the most spot on advice without fluff. I'm one of many she's helped over the years. I'm blessed to be on her list!

I stopped by to see mom this afternoon--and my youngest daughter and my grandson Noah stopped by, too! It was a short, but very nice family get-together!

Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I exceeded my daily water goal. I had a great workout tonight. And I stayed well connected with fantastic support.

Thank you for reading and your continued support,
Strength,
Sean

Tuesday, February 14, 2017

February 14th, 2017 Shane's Day

February 14th, 2017 Shane's Day

Valentines Day always includes thoughts and memories of my little brother Shane. He died sixteen years ago at the age of 24. Today would have been his 40th birthday.

Me, Irene and Shane--mid 90's.





















Early to mid 80's-Shane and me.

I picked up mom today for a Valentines Day lunch out. I let her pick the place. We talked about Shane quite a bit. I think, in many ways we're still grieving his death. We do share the memories and the laughs, and we can't help but smile when we talk about certain things Shane would do or say. Shane is loved and missed, immensely.

I brought mom to the studio after lunch and we visited some more while I worked on a few things, before taking her back. It was a great visit.

I enjoyed a good group weight loss support session tonight, prepared a dinner where I finally used some leftovers (yay me!) and I recorded a one on one session at the studio with Nathaniel for Transformation Planet. It was a full day.

Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I exceeded my daily water goal. And I stayed well connected with support.

I did not meet my goal of a workout tonight. I simply didn't have it in me. I will tomorrow.

Thank you to my Aunt Kelli Anderson-Campbell for keeping an archive of family photos and providing these for tonight's blog post.

Thank you for reading and your continued support,
Strength,
Sean

Monday, February 13, 2017

February 13th, 2017 All Is Fresh

February 13th, 2017 All Is Fresh

When I get up to start my day--all is fresh. Yesterday is done, tomorrow isn't my concern--the day, and the moment is now. And it's here where I've established a routine that acts as a reset button each day. The personal spiritual time, short meditation, 2 cups water, 20 push-ups, and 20 squats--same thing, each day--starts every day. It sets the tone. When I enter the water and my half & half in MyFitnessPal, these are the first entries of the day. And now I'm ready. It's routine, repetitive--it happens at home or away, in one form or another. It's the #morningdeal. These things, this routine, automatically raises my awareness, reminds me of why I do what I do, and sets the foundation for peace, calm, and stability throughout this day, today.

I took a 1/2 day off today because I had a dental appointment at noon. Everything needed wasn't in place, so the appointment was rescheduled for three weeks out. I get seriously stressed going to the dentist. I suppose that's very normal. It was a 50/50 deal. 50% of me was relieved the work was delayed a few weeks and 50% of me had worked up enough courage to get in there and get it done.

I enjoyed some wonderful support calls this evening, a fantastic dinner and I'm getting to bed earlier than last night--and that's a wonderful thing.

If you haven't had a chance to listen to the latest episode of Transformation Planet, please subscribe in iTunes, Google Play, or wherever you find your favorite podcast! Here's a convenient player to listen directly from this blog page:


The next 8-week session for the weight loss support groups I cofacilitate with Life Coach Kathleen starts February 27th. We're full on Monday night's except for the premium one-on-one option that immediately follows the Monday primary group each week.

We still have spaces for the Tuesday night primary group. And spaces in the new midday Tuesday group with Coach Kathleen! If you're interested and/or have any questions, please email Coach Kathleen: totalkathy@aol.com or Me: transformation.road@gmail.com
















Click the poster to enlarge!


One of the most important things for me to do each day is to reach this point and be able to write the next couple of lines:
Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I exceeded my daily water goal. And I stayed well connected with great support.

I make these things important because I know--None of us are immune from going back the other way. This thing is never guaranteed, I don't ever "got this," and I must keep my mind open for new learning opportunities each day. It's a practice. Developing a plan that fits me takes time. It continually evolves. Every day that I manage to wake up with a willful embrace of my plan instead of a rejecting resentment, it's a positive message: My plan is working for me. It's moving in the right direction. I'm grateful.

Thank you for reading and your continued support,
Strength,
Sean

Sunday, February 12, 2017

February 12th, 2017 Fast One

February 12th, 2017 Fast One

Fast one tonight!

Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I exceeded my daily water goal. I stayed connected with wonderful support connections. And I rocked a wonderful workout at the YMCA.

I also prepared some good meals, visited with mom, and finished production on episode 10 of my podcast.

I hope you'll subscribe to Transformation Planet in iTunes, Google Play for Android, or wherever you find your favorite podcasts!

Nathaniel is embarking on his own transformation from 671 pounds and taking us along every step of the way. In this episode, you'll meet Nathaniel, and in future episodes you'll hear short updates before each featured interview. Nathaniel's story is remarkable in many ways. I'm looking forward to working with him and I'm excited about getting to know him better along the way. Nathaniel is putting it all out there, right here on Transformation Planet.












Nathaniel and me during a recent recording session.

I've shared often about the weight loss support group I cofacilitated and founded with Life Coach Gerri and now with Life Coach Kathleen. We have another session starting at the end of February. On tomorrow night's blog post, I'll share more details about available spaces, sign-up links, and details about a new midday Tuesday group that Coach Kathleen is heading.

Thank you for reading and your continued support,
Strength,
Sean

Saturday, February 11, 2017

February 11th, 2017 Exceptional

February 11th, 2017 Exceptional

I really had an exceptional day. I'm very grateful! After treating with medicine and alternating heat/cold, my neck/back issue started feeling remarkably better by midday. I backed away from the pushups this morning when I realized they were stressing the issue.

I enjoyed a wonderful support conversation this morning--and I made it to the YMCA for a great workout, stopped by a broadcasting client to record a few elements for a series of commercials I'm producing--then made it home in time to prepare a fantastic lunch before embarking on a little out of town trip with mom.


The Avocado Burger became an instant favorite!

From Anonymous:
I hope you feel better. You will never know how much your 3 tiered approach is helping me: Count calories (I use an easy, older point system), exercise, mental exercise. What a blessing.
I do believe you have another book inside you focusing on the above methods! Keeping it simple is such a cloud lifted. Feel better!

Thank you, A! I'm so glad this approach is working well for you!! I do have another book I want to write and I will, for sure! A simplified approach was the thing that finally clicked for me. It meant: No more diets, no more special plans, no more craziness-- just a simplistic, honest approach heavy on the mental gymnastics needed to find perspectives that helped open my mind, embrace accountability and support and ultimately, unlock a lifetime of morbid obesity. This entire experience--especially the relapse/regain period, has been a giant blessing. There are no failures, only learning opportunities. I've had plenty of learning opportunities over the last 8-plus years!



  

















I'm so proud of mom. Her continued recovery is miraculous. One of the things she wanted, so desperately, was to NOT need the oxygen. She's now off the oxygen. After the movie this evening (A Dog's Purpose-great movie!), we checked her blood oxygen--it was 97%. It doesn't get much better than that. Aside from the wheelchair ride to the front door of the nursing center and then again around Walmart, she walked everywhere--without a walker. She's getting stronger and healthier every day. The environment of constant care is having wonderful effects.

Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I exceeded my daily water goal. I stayed well connected with exceptional support contacts. And I rocked an awesome workout at the YMCA.

Thank you for reading and your continued support,
Strength,
Sean

Friday, February 10, 2017

February 10th, 2017 Muscle Issue

February 10th, 2017 Muscle Issue

I've had a neck/back muscle issue going on. It's really hard to turn my head to the right. I'm alternating heat and cold packs, tonight--and basically taking it easy. It started yesterday. I just knew it would be gone today, but it wasn't--it was worse. I took some medicine after work and made it to bed for some rest. It's a little better tonight. The heat/cold thing seems to be helping.

Today: I maintained the integrity of my maintenance calorie budget. I remained refined sugar-free. I met my daily water goal. And I stayed solidly connected with exceptional support.

Headed to bed and hoping this improves overnight.

Thank you for reading and your continued support,
Strength,
Sean





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